F3 New Orleans

Tag: Charmin

  • 6-5-(2)4 MANniversary – from Bolt

    6-5-4 countdown: 6/5/24 marked my 4th MANniversary which required a Q by YHC. Boo-boo hyped it up in mumble chatter and the pax did not disappoint, including a DR Bow Wow from Lake Charles who drove in from BR to make the BD!

    Warmorama at the launch pad with Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe SLOWigodas x 10 (in cadence)
Abe Vigodas x 10 (in cadence)
Imperial Walkers x 20 (in cadence)
Mountain Climbers x 10 (in cadence)
, Peter Parker and Parker Peters x 10 (in cadence), SSH x 20. Mosey to JPAX and Alternating leg step-ups (8-count) x 20 (in cadence).
    Grab coupons for 7s:
    6 Manmakers mosey to stairs for bunny hops up with 1 box jump for the balance of the count and bear crawl down the ramp for the rinse/repeat

    Back to back ring of fire x 10 (two different exercises—FRAC!): Merkins (base position – plank), Jump Squats (base position – Al Gore). Somewhere in the mix Boo-boo called for a skip resulting in 5 burpee penalty.

    “Cool down” on your six for protractors for one minute followed by returning coupons and mosey to flag for final MANniversary moves—burpees of course!

    5 minute EMOM of 10 burpees/min, YHC DNF the 50 burpees for the first time in years—the King debilitated rapidly after a three week hiatus!

    4 years ago I needed F3 to keep me from losing my mind in the height of covid lockdown and used the desire to return to physical activity after a five year break as the impetus—what I got in return, many of you can identify with which is why I’m here four years later: the F2 and F3. Thanks to the pax for making me pursue improvement; you are my brothers from different mothers—much love!

  • Mixed Bag – from Kenna Brah

    Running,rucking, R2R Training, KOT

  • Organized Chaos – from Kenna Brah

    YHC showed up to a modest gathering of HIMs ready to accelerate their 3GL.

    Warmups
    Arm circles
    Upper Body twist
    Slow Vagoda
    Imperial Walkers
    SSH

    Mosey to JPAS

    Reading off the pre-written poster board, we began the work:

    10 InchWorm Merkins

    Merkin Circuit: 5x each movement, + 1 Merkin each rep
    4ct Plank Jack + 1 Merkin
    L/R Bird Dog + 1 Merkin
    4 Ct Sh Tap + 1 Merkin
    Peter Parker + 1 Merkin
    Parker Peter + 1 Merkin

    AB Work
    10 reps each
    Hello Dolly
    Oh Dolly
    Box Cutter
    L/R single leg wife pleasers
    LBC

    Pickup Coupons
    Complex –
    Sumo Squat/Row/Curl/OHP/Tricep Ext Repeat 10x

    Next

    Pullover/Chest Press/BB Situp/Flutter Kick Repeat 10x

    Mosey to flags and COT

  • On Constancy – from Charmin

    This was the first time in a long time where YHC was the only Rucker/ by myself.

    Being fine with some alone time, YHC was able to reflect on the benefits on being constant, namely that that is where the benefits come from. YHC doubts that every Pax wants to wake up and post at 5:30 every morning, however, the benefit is that we are able to prove to ourselves that we can step out of our comfort zone and do hard things.

    It was also nice to end the workout seeing that Mahatma had joined us part way through the workout. He said that he was listening to a book and that caused him to miss the 5:30 start. What he later revealed was that the book was ‘100 short ways to take a nap’.

    COT focused on filling our jars of oil with the time we have and praying for others who need some oil in their jars.

  • Cindy Workout from Houston – from Charmin

    Being that YHC posted #DownRange last week in North Houston (NoHo) and there wasn’t a Q signed up yet as of Tuesday night, a cross region rinse & repeat presented itself as an option.

    WARMUP:  

    10 – Side Straddle Hops
    10 – Abe Vigodas
    10 – Grass Grabbers

    It was here that our regional Nantan, FartSack, decided to join us, so in his Honor, we all did 5 burpees.

    10 – Mountain Man Poopers  

    10 Arm Circles F/B/SC/OHC/MNC

    Mosey out to JPAX

    THE THANG:  

    6 Stations 3:30 minutes each

    Arms
    3×10 – Curls
    3×10 – Shoulder Press
    3×10 – Up Right Rows

    Calf Raises
    3×10 – Reg
    3×10 – Out
    3×10 – In

    Thigh
    3×10 – Lunge
    3×10 – Step Ups
    3×10 – Imperial Walkers

    Butt
    3×10 – Goblet Squats
    3×10 – Monkey Humpers
    3×10 – Jump Squats

    Abs
    3×10 – LBC’s
    3×10 – WWII Sit-ups
    3×10 – V-Ups

    Chest
    3×10 – Cindy 1 Arm Merkin
    3×10 – Merkins
    3×10 – Wide Merkins  

    Recover  

    Put up coupons and head back to the Pad

    Head Exercises – Each Pax gives a piece of advice and a 5 Count exercise.  

    Ended with 5 Burpees OYO.

  • Impromtu Q – from Kenna Brah

    6 Total HIMs met for acceleration
    Warm up –

    Arm Circles
    Upper Body Twists
    Slow Vagoda’s

    7 Min of Ab Heaven
    30 reps each – 4 ct
    Hello Dolly
    Flutter Kick
    Leg Raise
    LBC
    Freddy Mercs
    BB Situp

    Main Event
    11’s on Route 66

    Out – 10 Inch Worm Merkins 1 L/R Wife Pleaser, Backwards Run to next light
    Return Trip
    10 Squats – 1 BB Situp – Karaoke to next light

    Cool Down
    Broga
    COT

  • The Ascension – from Charmin

    At length he appeared to the eleven as they were at table: and he upbraided them with their incredulity and hardness of heart, because they did not believe them who had seen him after he was risen again. And he said to them: Go ye into the whole world, and preach the gospel to every creature. He that believeth and is baptized, shall be saved: but he that believeth not shall be condemned. And these signs shall follow them that believe: In my name they shall cast out devils: they shall speak with new tongues. They shall take up serpents; and if they shall drink any deadly thing, it shall not hurt them: they shall lay their hands upon the sick, and they shall recover. And the Lord Jesus, after he had spoken to them, was taken up into heaven, and sitteth on the right hand of God. But they going forth preached every where: the Lord working withal, and confirming the word with signs that followed. Mark 16:14-20

    13 men came into the gloom to improve themselves.

  • Lean Forward – from Charmin

    Today was about leaning into the pain, both figuratively, and if you were with Scantron, then literally as well.

  • All Out Balance – from Charmin

    Pulling up to a red light in the gloom is a common occurrence. Waiting through three cycles without a green light, is uncommon; it seems the Red-Light Rascals were causing confusion once again. Since the vehicles in front of me didn’t feel free to lead (or didn’t know that they can ignore a red light when it obviously isn’t working), YHC had to take the long way to the beat down.

    Being a couple minutes later than normal (still 10 minutes early), YHC expected a plethory of PAX since there was an all call in Slack. Even Boo-Boo received the callout, but the Red-Light Rascals must have prevented him from making it out. That being said, Space Cowboy, the gangster of Love himself, didn’t allow some Rascals to stop him from posting in the gloom.

    That being said, we started with the Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Low Slow Squats x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Chinooks x 10
    and the fan favorite: MNC’s x 10

    The Thang:

    Based on the Chaos Monkey’s call for balance on Monday, YHC decided to follow along

    Mosey to JPAX, get the coupons.

    YHC lead the pax in 10 skull crushers, then without adjusting grip do 10 bench presses. both IC

    Geting up we thought we saw some Red-Light Rascals by one of the benchs so we sprinted back to the third bench making sure to push all the way through. Turns out we were mistaken.
    As a recovery, we KnOT Walked back to JPAX

    Now repeat skull crushers and bench presses IC at 20 reps with sprint and KnOT walk back.

    Switch to 20 x Curls and 10 Overhead Presses IC.

    Sprint, KnOT walk back and do 20 x Curls and 15 x Overheads. Put up coupons. Sprint back to warm up pad. .

    Cool-o-rama:

    10x Single Leg Wife Pleasers IC, Each leg

    COT and Prayer.

    Breathe in me, O Holy Spirit,
    That my thoughts may all be holy.
    Act in me, O Holy Spirit,
    That my work, too, may be holy.
    Draw my heart, O Holy Spirit,
    That I love but what is holy.
    Strengthen me, O Holy Spirit,
    To defend all that is holy.
    Guard me, then, O Holy Spirit,
    That I always may be holy

    YHC was glad to get some mano-e-mano time with the midnight toker and is on the lookout for those feindish rascals.

  • Balance – from Charmin

    The theme of this week for YCH is Balance.

    When YHC arrived slightly behind Vagabond, in an effort to make small talk, asked him if he was stretching, and was met with a reply of “Nope, just getting all my farts out.”

    There was the normal mix of runners and KnOTers, along with YHC who was both, a good mix of running and KnOTing.

    Awards were given for “Most farts during a run” to Vag even after his pre-workout release, and to YHC from Scantron for “Best Rolled KnOT Straps”.

    Back at the proverbial shovel flag, Kennah-Brah directs Scantron to start counting off, forcing YHC to be the Q and hence write the back blast; typical Chaos Monkey.

    For those who are interested, this is the prayer we ended COT with:

    Breathe in me, O Holy Spirit, that my thoughts may all be holy.
    Act in me, O Holy Spirit, that my work too may be holy.
    Draw my heart, O Holy Spirit, that I love but what is holy.
    Strengthen me, O Holy Spirit, to defend all that is holy.
    Guard me, then, O Holy Spirit, that I always may be holy.