F3 New Orleans

Tag: Charmin

  • Surprise – Week 5 – from Hawgcycle

    A surprise week 5 IPC at Rock City chased a lot guys to the Scrum. There were a lot of Bonnie Blairs.

    5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.

    Round 1

    10 BDE Burpees
    10 yard Murder Bunny
    10 BDE Burpees
    10 yard Reverse Murder Bunny
    Round 2

    20 Thrusters
    20 yard Murder Bunny
    20 Thrusters
    20 yard Reverse Murder Bunny
    Round 3

    30 Bonnie Blairs (the Hard way)
    30 yard Murder Bunny
    30 Bonnie Blairs (the Hard way)
    30 yard Reverse Murder Bunny
    I’m beginning to sense a trend
    Round 4

    40 Jungle Boi Squats (2 Spoonz Style)
    20 yard Murder Bunny
    40 Jungle Boi Squats (2 Spoonz Style)
    20 yard Reverse Murder Bunny
    Well, I thought there was a trend
    Round 5

    50 Merkins
    10 yard Murder Bunny
    50 Merkins
    10 yard Reverse Murder Bunny

  • IPC Week IV – from Charmin

    YHC was challenged with this week before even getting to the AO. First, Fast Tax says he isn’t going to be doing IPC at Rock City, so YHC signs up to Q at the Scrum. Then the Thang gets posted and it’s all for the Skinny Runners (God Bless ‘Em) and YHC realized that doing this at Rock City was going to make way more sense, YHC calls an audible after some advice giving on the Slack.

    So, after a night of arts and crafts with the M to write down all the things and searching all of our moving boxes for the box of invisible jump ropes, YHC showed up early and the gate is locked. So after a nice warm up mosey around the track YHC was able to get inside. With some help from Bogey the board is over the gate.

    YHC was impressed when Rudy jumped the fence to save on the mosey and grateful for Mahatma for bringing his speaker.

    Starting exactly at about 5:30, everyone was off!

    The Thang:
    100 Gas Pumpers (Knees to Chest – watch the video)
    50 Jump Rope
    1 mile run
    25 Hello Dollies (seriously, watch the video)
    25 Burpees
    50 Jump Rope
    400-meter run
    25 Hand Release Merkins (we explain a lot in the video)
    25 V-Ups
    50 Jump Rope
    400-meter run
    25 Leg Raises
    25 Jungle Boi Squats – 2 spoons style(we will even do demonstrations)
    50 Jump Rope
    400-meter run
    25 4-count flutter kicks (watch the video)
    25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
    50 Jump Rope
    400-meter run
    100 Big Boy Sit-ups
    50 Jump Rope
    1 mile run

    Watching Hawg and Rudy blast through the mile was impressive as they lapped YHC multiple times. As with any IPC workout part of the battle is physical, but most of it is mental to just keep going. Watching Frack kickstart through all of his 100 Big Boys without stopping was inspiring.

    Special T-Claps to Rudy for sticking around with me while YHC did his Big Boys with some “gassers” mixed in for fun.

    Overall even through all the challenges, YHC is relieved to have completed all 4 weeks of the IPC plus Week 0. Here’s to hoping next year is not easier because there is less of the Thang but becuase YHC and everyone else is a stronger HIM!

  • Rock City Answers The Belle – from Hawgcycle

    Conditions: Clear and 77 degrees. Humidity 87%. Wind 2.3 mph from the WNW.

    Pax: The Bogé, Charmin, Hokie, Rudy, Triple, Boo, HG, Cyber C, and YHC

    I’m using text to speech to write this back blast cents I can’t move my harms. My farms. My alarms. Delete. Backspace. BACKSPACE. Okay. Just start over. Leeland! Come here. How do I turn this off? Never mind. Stop laughing at me. You have milk coming out your nose. Just wipe your face and go to school. New Paragraph.

    Hokie clearly became board during the first 3 quarters of the Saints game, as he texted me regarding the set-up for this week’s IPC. He told me what the challenge was, that setting it up as a star was stupid and then he texted “Are you stupid?” I texted “I’m not stupid.”

    Charmin’s car was there when I pulled up at about 0515. I think he may have slept there. We walked up together with our cinderblocks coming upon a mass of humanity, lying on the sidewalk, shaped like a pretzel. We told The Bogé hello as we stepped over him. One by one pax members came to a cinder block workout without cinder blocks. The requirements for an F3 workout could not be much lower. It’s free, you do have to leave your house and go outside, and about twice per year you need to bring something to the workout. Fortunately our resident boy scout had a couple of PainCakes that he donated to a couple of pax and then walked to the rock pile so that he could do the workout au natural.

    The Thang: Belle Ringer
    Format: AMRAP for 45 minutes

    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center. Scratch that. Set Up: Mark of 25 yards from the goal line and tell people to remember the order of the exercises and don’t get in each other’s way.

    Workout starts with:
    • 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises

    Each complete trip is 125 reps

    • T-claps to Cyber Cajun for vowing to arrive early today and executing. He was a little late to last week’s IPC. We talked about the importance of getting there early since everyone is going to want to start at 0530. He arrived at least 15 seconds before this one started.
    • Mahatma was a no-show. The rumor was that he was looking for a cinder block that weighed more than 10 pounds. He finally found one, but was unable to lift it into his truck.
    • T-Claps to Rudy for Marshalling enough courage to show up this morning.
    • The variety of coupons used today was impressive. We had three or four actual cinder blocks. We had a couple of PainCakes. There was the natural rock. And Triple Shift brought a bag of laundry that he swears weighs 45 pounds.
    • We helped each other calculate the results since there was some difficult mathematical concepts involved. Hand Grenada proved that Arkansas is at least 49th in education. Bogey came over and let him use his fingers. After staring at my feet for a while, they still couldn’t come up with the correct number. I fixed it for them below. Without further ado here are the results. Remember, you can post these on F3 Greenville’s site if you want to see how ridiculous other people’s numbers are.

    o Charmin – 375
    o Rudy – 375
    o Triple – 373
    o Hokie – 275 + a long mosey with rock to and from the rock pile
    o Boo – 375
    o Cyber – 300
    o HG – 410
    o The Bogé – 395
    o YHC – 430

  • The fruit of our labor – from PVC

    Warm o rama
    grass grabber, abe vigoda, flutter kicks, peter parker, parker peter

    The Thang
    Light pole to light pole
    5 merkins add 10 BBS, add 15 SSH, add 20 squats back to beginning

    The pad
    Tabata style runner being timer to can and 3 burpees
    station:
    1 wife pleaser
    2 dips
    3 LBC
    4 Step up
    2 rounds

    The circle
    throw the ring when dropped 3 burpees for everyone……ring was dropped 50% of time equalling a whole lot of burpees….we did something right we wore sogo out
    Coolorama:
    grass grabber, abe vigoda, flutter kicks, peter parker, parker peter, imperial walkers

    COT:
    prayer for wareagle father and sogo and family

  • A Circle work beatdown – from Mambi

    YHC went to coffee the Friday before and in the middle of a conversation @Fast Tax, simply said “When was the last time you Q’ed Rock City”, YHC responded, it’s been a while? Ok, you are the Q this coming Monday. YHC, was like OK, sure.

    YHC showed up a few minutes before 5:30 and greeted all PAX gave the disclaimer and mosey to the Rock Pile for warm-ups.

    Warmup:

    SSH
    Hillbilly
    Abe vagodas
    Self-love
    Peter Parker
    Mountain climbers
    Arm cycle

    The Thang:

    YHC instructed all PAX to grab a Rock don’t go too heavy We will be using them ALOT!

    Thang 1:

    Dora
    Curls 50
    Rows 100
    Squats 150

    PAX 1 ran to the end of the parking lot while PAX 2 performs the exercise.

    Thang 2:

    Circle workout – YHC assigned each PAX to 1 station having a total of 8 stations and instructed them to pick an exercise for that station and to do the exercise until another PAX relieves them.

    The 8th PAX/ 8th station would do 10 Merkins then run to the first station. The PAX at the first station would run to the 2nd station and start doing the exercise of that station until the next PAX relieves him. The PAX at the 2nd station will repeat the process at the next station and PAX continues to go around until each PAX returns to his starting station.

    8 Stations
    1st Merkins (the count)
    2nd Rock overheard leg lift
    3rd Man makers with rock
    4th Triceps
    5th J lows
    6th Curls with overhead
    7th Calf raises
    8th Absolutions

    Mosey to the Rock Pile return Rocks and do a little Mary.

    Back to Flag:
    Announcements
    Prayer

  • Charmin’s VQ – Building Boulder Men – from Charmin

    Rock City Workout 8/22

    Abe-Slow-goadas x 15
    Side straddle hops x 20
    Arm Circles
    Forwards x 20
    Backwards x 20
    T-Claps x 15
    Morracan Night Clubs x 15

    Mosey to Rock Pile

    Teams of two pick 1 light to medium rock
    One person does curls
    Other person does calf raises x 20 for time
    Then Triceps lifts behind the head
    Calf raises x 20 for time

    Two sets of that

    Mosey to side field

    YHC describes The thang:

    First person throws rock.
    Second person jogs/runs to rock, throws it farther, then jogs/runs back
    Meanwhile first person is doing the exercise

    100 Merkins
    200 LBC’s
    300 squats

    Once the rock is thrown to/past the goal line, the next person runs to rock and brings it back to start. Other person the. Throws rock and repeats until Dora is done.

    Once we were done we did 10 overhead presses alternating people back to the rock pile

    6-ish minutes of mary at the end.
    10 Frog mans
    26 J-lo’s
    10 hammers
    10 penguins

    Lunges back to the flag

    Name o Rama and COT