F3 New Orleans

Tag: Charmin

  • 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.

  • It’s complicated – from Kenna Brah

    At the flags the PAX opted for a wind shield so we moseyed to the JPAS where we proceeded to warm up:

    Inch Worm Merkins x 10
    Old Mountain Man Pooper Good Mornings x10
    Arm Circle Circuit x 10

    Thang 1 –
    With coupons – Full body complex
    1 rep each, then 2, then 5,10,15,20
    SUMO Squat
    Row
    Curl
    OHP
    DO-Ceps ( Because there is no TRI, only DO)
    Negative Curl

    Thang 2 –
    11’s
    L/R Leg Wife Pleasers
    Run to top of stairs
    L/R leg step ups
    Run back

    Mosey back to flag
    COT

  • What’s That Smell? – from Space Cowboy

    Although I arrived 15 min early at The Goldmine on this warm humid morning, I was greeted by @Charmin who was evidently eager to start the beatdown. We were soon joined by @Frac Sac and @Bolt. Promptly at 5:30, I gave the disclaimer and we moseyed to the pad for warmups.
    Slow Squats x 10
    SSH x 20
    Slow Abe Vigodas x 10
    Imperial Walkers x 10
    Seal Claps x 15
    Forward Arm Circles x 10
    Backwards Arm Circles x 10

    As we wrapped up our warmups, @Boo Boo conveniently came running out of the woods (we were afraid to ask what he was doing) to form our group of 5 and we continued to mosey to the JPAX. We retrieved our coupons (cinder blocks) from under the stairs and proceeded to the front area of the JPAX.

    All exercises with Coupon
    Curls x 25
    Overhead Press x 25
    Rows x 25
    Flutter Kicks 2-1 x 25
    Squats x 25
    Back Lunges 1-1 x 25
    Mountain Climbers x 25
    Wife Pleasers x 25

    We put the coupons aside and proceeded to the starting point on the path that circles the JPAX.

    1 Burpee at every light pole (about 25 total) with a mix of run, lunges, back pedal, and karaoke between each pole.

    As we entered the path at the rear of the JPAX, @Charmin yelled, “what’s that smell?”, as we were simultaneously hit by a strong wave of fragrance during mid-burpee. Without missing a beat, @Frac Sac, our Kennarie Ridge horticulturist expert, identified it as Jasmine. Jasmine’s effect on us was immediate as I noticed @Frac Sac and @Bolt “bolting” to the front of the group, @Boo Boo doing 2 burpees instead of 1, and @Charmin performing the cleanest form burpees ever seen aka the Baryshnikov of Burpees. As we concluded the round, we headed back to the coupons.

    All Exercises with Coupons
    Curls x 25
    Overhead Press x 25
    Block Merkins x 25
    BBSU x 25
    Flutter Kicks 2-1 x 25
    Dips x 25

    Maybe Jasmine’s effect was greater than expected since the PAX asked for another round of “1 Burpee per light pole” on the JPAX path. I obliged and we did another round with Jasmine to the PAX’s satisfaction and ended the round with Burpee speedbumps which includes 10 light poles in immediate succession.

    With time expiring, we headed to the flag to conclude with our COT.

  • Pax Tax: We ALL Pay… – from Bolt

    Since 49.99% of the US counts on us to be the HIMs we r 365, YHC thought it prudent to avoid the fartsack by taking the Q on “reckoning day” ‘24.
    Warmorama of the usual: SSH, MMP, all the arm movements including Tie Fighters and MNC (Charmin AND War Eagle were both here and anytime a Catholic and a Baptist can both stay sober AND dance together…well…

    …what more is there to do/say!?).
    The Thang: inspired by Triple’s unexpected Renaissance Q, YHC decided pax tax was in order: mini Murph!!!!
    3 stations of 2 pax/2 pax/3pax: 5 pull ups, 10 merkins, 15 squats followed by a 1/5 out and back until 6 rounds were completed, except Space Cowboy did 7—BEAST! Recover, 10 seconds of encouragement to bring the energy back up and a 10 count before onto the 6…

    Coolorama—ISH: Sun salutation, wife pleasers, right leg wife pleaser with extended left leg/knees touching with arms stretched out overhead until the burn of tax day set in…flapjack followed by wife pleaser held in the up position and arms stretched out overhead for time with instruction to raise the hips another inch while further squeezing the glutes. Upright seated with legs spread wide and forward fold, arms outstretched breathing deeply with a deep breath cycle allowing the torso to extend another inch closer to the ground, stretching the lower back. On your feet for forward fold allowing the crown of the head to drop toward the Earth and final breath cycle inhales up vertebrae by vertebrae. Plank to Peter Parker followed by Parker Peter and two sets of 5 burpees bc HELLO—it is tax day!!! Honored to lead HIMs.…whose got next!?

  • One at a time – from Charmin

    Today was a mental battle, both before and during the beatdown (more on that later). When YHC signed up to Q, the forecast wasn’t so grim. But after Boo-Boo gave a shout out on Monday, I knew, come rain or shine (literally) YHC would be at the beatdown.

    Thankfully, the rain held off until after the beatdown.

    Normal disclaimer was given then moseyed over to the pad.

    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:

    Since we haven’t ever explored the other side of the track, or at least YHC hasn’t, YHC lead the pax around the long way around, stopping at every lit light to do one burpee.

    Around the Saints Practice Field we did Monkey Humpers x 10.

    Continuing on, we returned to one burpee at every lit light pole. Much to Space Cowboy and Boo-boo’s chagrin, one of the light poles decided to turn off after they did their burpee

    While one burpee at a time doesn’t sound difficult, when we ended up doing 80 around the whole track, there was definitely a point or two where YHC felt like modifying. However, knowing that in life we don’t always get to modify, and that YHC wouldn’t be modifying to prevent injury, YHC pushed on and continued to do one burpee at a time.

    Cool-o-rama

    Single legged Wife Pleasers x 10 per side
    Penguins x 20
    Plank for 30 seconds, High, Low, and Reverse.

    Ended with some self-love and some more slow-vagodas.

    COT ended praying for those who have passed and are soon to pass and their families.

  • Eclipse Glasses are Not Required! – from Space Cowboy

    It’s been 45 years since the last total solar eclipse crossed the United States and it will be another 20 years before it happens again. To mark the significance of this day, 9 brave PAX journeyed to Kennarie Ridge to sacrifice their blood sweat and tears on the grounds of the JPAX. After giving the disclaimer on-time, we headed to the launch pad for warm-ups:

    Warm-Up – IC
    Samson Stretch (each leg) – 10 second hold
    Slows Squats x 10
    Slow Abe Vigoda x 10
    Forward Arm Circles x15
    Backwards Arm Circles x15
    Seal Claps x15
    SSH x20
    Imperial Walkers x10
    Hillbillies x10

    Maybe it was the cool 68 degree weather or the excitement for the pending eclipse later in the day but there was a notable amount of chatter among the PAX during warm-ups as compared to a typical Monday morning. But, then, we moseyed to the JPAX. The chatter would soon be replaced by an eerie silence, an occasional complaint, and/or a few vocal and physical signs of pain and agony as they endured the “eclipse” beatdown.

    Thang 1 – “Eclipse” Beatdown with a buildup from partial to full exercises – OYO
    Starting at the JPAX flags
    Run to the JPAX “ramp of pain”
    Bear crawl up ramp
    Lunges down the ramp
    Run back to JPAX flags
    Burpees x10
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    SSH x40

    Thang 2 – Post Eclipse “Recovery” – OYO
    11s – Burpees/Merkins with a run around the narrow JPAX circular path each round

    Headed back to flag for COT with special intentions for Frac Sac and Boo Boo as well as safe travels for everyone participating in the eclipse events later in the day.

  • I Pity the (April) Fool – from Bolt

    YHC, in a not so cryptic way, let the pax know on the Q sheet the BD would be for fools since it WAS April Fool’s Day (a favorite of mine for nonsense, Tom Foolery, and shenanigans).

    Warmorama featuring a disclaimer that the standard warm up song would NOT b part of today—Frac was giddy…alas, it IS 4/1: Rapper’s Delight it is. A little more stretch type stuff since it’s cooler temps still: tie fighters, grass grabbers, MMP along with the usual SSH, OH/seal claps, PP and of course MNC: I mean, BOTH Frac and Charmin!? It would b a sin not to; plus the aforementioned nonsense et al. Mosey to JPAX for coupon retrieval with the normal playlist—this was soon to change for these Fools…

    The (Yen/Yang)Thang:
    YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence.

    There was considerable debate/dissent when the Yang was described that those things were not opposites (except I’m the Q—dammit) once we got going there was enough groaning from the PAX which confirms they are indeed the Fools today. Time for the playlist switch: BWAAHAHAHA

    Squats X 15 (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep x 10

    Merkins x 15/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep x 10

    Reverse lunges R x 15/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee x 10

    Derkins/ x 15 Yang: one derkin to Peter Parker x 8 (Frac HATED this and committed to doing it in the future)

    Reverse lunges L x15: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee x 10

    Irkins x 15/Yang: one irkin to Parker Peter x 5

    Tricep press x 15 (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep

    OH press x 15 (coupon)/Hold top OH press, squeezing pecs tight for 3 count down the rep count x 10 (Charmin couldn’t tell if he was squeezing at the top—bro, do u have pecs???)

    Ring of Fire/Ice (10 count, holding plank for Fire and Qs count of Mary for Ice): Shoulder taps followed by LBCs x 30. Time to return coupons and head to flag. COT.