F3 New Orleans

Tag: El Diablo

  • War Eagle Would Have Been Proud – from Fast Tax

    El Diablo 3/23/2022 – Better late than never…

    As YHC was heading to El Diablo that fine morning, the plan was to introduce a few new routines that had bounced around my creative brain yesterday, together with some Fast Tax favorites. However, as YHC walked up to the flag and saw the 15 other PAX in attendance, that plan got tossed as YHC realized, with a little prodding from Rudy, that we have never had a 16 PAX game of Battle Frisburpee. Time for an audible…

    With disclaimers being said, we headed down the jogging path toward the rock pile pausing every 30 yards or so for warmups, consisting of:
    SSH
    Hairy Rockettes
    Swan Dives
    Crab Merkins Plank

    Once we arrived at the rock pile, and unwilling to jump right into the Battle, YHC began the day’s festivities with Fee Fi Fo Fum: PAX selected medium rocks then starting on a line with your rock, each PAX performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until Q said stop. Repeat back to the rock pile.

    Welsh Dragons were next.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

    Next event was Wall of Fire: While PAX are doing People’s chair, take turns doing 10xmerkins 10xLBCs and 3 burpees. YHC quickly realized that 16 in a circle may be a little too much to hold people’s chair 3 times around…Time for Battle Frisburpee

    Battle Frisburpee:
    After laying out the cones and a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle. YHC later realized that with 16 people, the field should have been at least 5 yards wider. Thus, the new width guideline is 15 yds for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+.

    Team 1 (Shirts): Vagabond, Hawgcycle, Rougarou, Left Coast, MacGyver, Pilsbury, Bogie, Hand Grenada
    Team 2 (Skins): Hokie, Scantron, Rudy, PVC, Gabrielle, Boo Boo, Mahatma, Fast Tax

    The battle was hard fought and close. The “last one touched” rule (strategically hit opposing team members that guard too closely) was used effectively and often by both sides. The potential of the Baller to dole out punishment (vis a vis penalty burpees when the ball hits you) was best epitomized by Hawgcycle, who was by far the most promiscuous Baller in history. Also notable was Team 1’s (and maybe Team 2 once or twice) utter lack of regard for the 3-burpee contact rule.

    However, the most noteworthy was MacGyver’s expansion of the game into a full contact sport in a way that would have made War Eagle proud.

    In the end, Team 1 could not overcome Team 2’s superior strategy and execution.
    Team 2 carried the day with a final score of 5-4.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria and a discussion/clarification of the rules at PJs (See below).

    Rule clarification:
    1) If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.
    2) If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
    3) There is no interfering with the other side’s ball.

    Thanks for the fellowship! SYITG

  • Best Warm Up Ever … words not heard – from Hokie

    YHC arrived at El Diablo and at 0529 gave a disclaimer including we would push ourselves but not hurt ourselves.

    We moseyed to the football field and Rudy was kind enough to get his speaker and 311 playlist.

    Today’s Tabata Style workout would have a leg portion, then shoulder portion and would close with an ab portion.

    YHC “claimed” the leg portion would serve as a warm up. Fast Tax, Boo Boo and Rudy mumbled and chattered indicating they did not agree.

    Each portion would have 7 exercises with 45 seconds of work and 15 seconds of rest. We would do each portion twice through. 14 minutes per portion.

    Tabata #1 – Legs
    2 rounds, work for :45, rest for :15
    – Bobby Hurley’s
    – Speed Humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges
    – Bear hold
    – Scorpions (L 1st time, R 2nd)

    Tabata #2 – Shoulders
    2 rounds, work for :45, rest for :15
    – Apollo Creed Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Tabata #3 – Abs/Core
    2 rounds, work for :45, rest for :15
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Big Boy Sit Ups
    – v-ups
    – Box Cutters

    I love F3 and thank you for allowing me to associate with you all.

  • The Mental Battle – from Hokie

    Thank you Bogey
    Boo Boo
    Hokie
    Mahatma
    Pillsbury
    PVC
    Rougarou
    Tenderloin
    Triple
    War Eagle

    For joining me as we focus on The Mental Battle

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    SSH x 18 – LA ranked 18th Highest Prevalence of Mental Illness 2021

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY.

    Burpees x 10 – Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled. After all three sets are complete, if you have time repeat sets until time is up.

    Round 1 – bear crawl timer

    50,000,000 adult Americans experienced mental illness in 2021

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 – Run backwards across field timer

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Stars each leg (2 is 1)
    160 burpees

    Round 3 As a group

    65% of employees find it hard to concentrate at work due the environment at work.

    Over 60% of youth with mental illness do not receive treatment.

    Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

    130 LBCs
    120 Box Cutters
    120 Flutters

    I hope you have someone to share among the Pax your mental battles or those of people around you,. This is honestly more important than the workout.

    Again, please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

  • I got you buddy – from Bogey

    Brief warmup…
    Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.

    To the gym…
    20-Merk/Calf raises/Monkey H. then a lap
    15-….
    10-….
    5-…

    To the Pavilion
    Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10

    Peoples Chair – 30sec/30 sec w/ air curls

    To the rock pile…
    All with rock
    15-Curls/Rows/Ov. Press/Triceps
    10-…
    5-…

    Frisbee Toss game

    COT

    Gratitude!

  • Day One of Lent – from Boo-Boo

    Five PAX braved the 48-degree, post-Mardi Gras gloom to start Lent off right! Disclaimer given and mosey to the rock pile. Vagabond was a little behind to bring the real wood donated by Scantron.

    Warmup: 31 SSH, 15 GG, Batwings, LSS, and Toy Soldiers (hairy rockettes)

    Grab a rock you can lift over your head at least 100 times.

    Three rounds of the following were completed:

    25 triceps extension/chest press
    Run 50 yards out, 10 mountain climbers (2 is 1), and back

    25 rows
    Run 50 yards out, 10 plank jacks (2 is 1), and back

    25 squat, curl
    Run 50 yards out, 10 American Hammers (2 is 1), and back

    1 minute low plank just for good measure!

    Coupons returned. Lazy Boyz and dips completed near the rock pile. Indian run back to the flag handing off the 60 poundish wood!

    COT- Prayers for Brian suffering with ALS, Tara fighting breast cancer, and YHC’s M for a clean bill of health.

    120% participation at coffeteria (Triple Shift attended despite no workout)

    It’s always an honor to lead HIM!

  • Dirty MacDiablo – from Rudy

    Weather: 70 and humid. Feels more like early summer than winter, which we were in just a few short days ago (and apparently will be in again within a few days). 9 PAX gathered around a giant piece of wood (thanks to Scantron), while we awaited the tiny piece of wood that is now the namesake of the Wednesday workout. with 30 seconds to spare, Fast Tax appears carefully carrying the bat (carefully to ensure we don’t accidentally break it by dropping it).

    So 10 PAX head out of the gate towards the rocks. As YHC nearly breaks his ankle stumbling over a tree route – he remembers the Disclaimer. Quick stop for a disclaimer and a reminder to watch your step. Then back to the rocks, perhaps a bit more carefully than a moment ago.

    Quick warmup with some very slow stretching, which seemed to put Vagabond to sleep. So lets get to the thang. Grab a rock, feel free to go heavier as we won’t be running with it (once we get to the football field). As expected, Rougarou did not go any heavier than normal.

    At the field, circle up for the Dirt McDeuce: 4 sets. Each set is 3 exercises followed by a lap. Most of the exercises (arm/core/leg) will be in cadence, and often it will be 12 count. But YHC was clear that he would be modifying as desired. Overhead, BBSU, Squats, Lap. Curls, FK, Lunge, Lap. Rows, Twists, Monkey Humpers, Lap. Chest, LBT, Calf Raises, Lap. YHC had the distinct pleasure of feeling War Eagles soft and delicate tushy during the Monkey Humper stage. Pillsbury looked on in sheer terror, wondering just what he’s gotten himself into.

    Last thing: groups of 3 (while Hokie chose to just lay on the soft grass and stare at the sky): PAX1 takes a rock 50 yards down and starts Chest Press. PAX2 starts rowing. PAX3 sprints to PAX1. And so it repeats. One pax running, one chest pressing, one rowing. Got about 8 mins of this. Then it was time to return our babies and head back to the flag.

    COT: announcements and intentions. In particular, YHC is asking for peace, serenity and healing for in-laws while they navigate a recurrence of CLL. ANd also asking for empathy for he and his M as we together try to help her parents through a very difficult time. Thank you all for your prayers and thoughts this week!

  • It’s Too Slippery…that’s what she said – from Fast Tax

    El Diablo – 2/16/22

    Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.

    After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.

    FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.

    William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.

    WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.

    With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.

    The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
    I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.

    As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.

    Thanks for the fellowship and the opportunity to lead!

    SYITG

  • Bricks & Bats but without the bat – from Hokie

    It was a very pleasant 62 degrees this AM upon our arrival to Bringing the wood except we had NO WOOD with @Fast Tax choosing to blow off YHC’s Q.

    Thank you to the seven Pax who did show up and special thanks to Rudy for bringing a trunkload of bricks in his transport vehicle.

    The disclaimer was followed with instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun

    Warm up, with bricks in hand…

    arm circles, in cadence, forward x5
    arm circles, in cadence, backwards x5
    seal claps, in cadence, x5
    overhead claps, in cadence, x5
    Moroccan night club, in cadence, x10

    Bob n weave (upper cuts) x 10

    we then took a mosey to the track where we moseyed WITH Bricks in tow, from this goal line, through the end zone to the other goal line…. then ran backwards to the 50, mosey forward to the goal line, through the end zone and to the other goal line then sprint to the 50 and mosey to the starting point (1/4 mile loop)

    Each time we finish the quarter mile loop, shoulder taps waiting on the six

    Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 8. 1 min Toe Taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    That is 2.25 miles for Run Cajun Run participants

    Circle of Trust where we named our FNG Charmin and lifeted up all those dealing with illness and especially those battling cancer.

    As we started our mosey to the car, Fast Tax showed up and brought the wood and apologized for Benadryl and snoozing through alarms.

    Thanks for the honor to lead

  • Did I say Frisburpee? – from Fast Tax

    I could detect a hint (or was it a modicum) of disappointment in the air emanating from the 11 PAX assembled as YHC arrived to Q El Diablo this morning. Alas, what tragedy was responsible for this burgeoning discontentment? Apparently, it was seeing my hands bereft of any battle balls or Frisbee. It did not take YHC long to remember (or be reminded) that the workout description for today said “Battle Frisburpee Likely.” Not today – Sorry…

    After disclaimer, we moseyed to the rock pile area for warmups consisting of:
    • Grass Grabbers
    • 5 Penalty burpees – Rudy renaming Q’s exercises
    • 5 Penalty burpees – Rudy renaming Q’s exercises AGAIN
    • Mountain Man Poopers
    • Nancy Kerrigans – YHC was not the only one having trouble standing on one leg while sticking the other leg back and rotating both arms in circles…
    • Hairy Rockettes

    Following rock selection, we headed to the football field and lined up on the goal line for the first event, Colt 45s.
    Colt 45s are basically a broken down curl (with rock) performed IC:
    • 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
    • 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
    • 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

    Red Barchetta was the next event, enhanced by the musical accompaniment of Rush’s 1981 hit – Red Barchetta. PAX line up on the goal line and perform the following sequence OYO no resting:
    • 10 O/H Press; 100 yard dash, 100 SSH, run back to goal line
    • 10 O/H Press; 75 yard dash, 75 mountain climbers (2 is 1 of course), run back to goal line
    • 10 O/H Press; 50 yard dash, 50 LBCs, run back to goal line
    • 10 O/H Press; 25 yard dash, 25 merkins, run back to goal line
    • 10 O/H Press; 10 yard dash, 10 Burpees, run back to goal line

    After a 30 second breather, it was time for Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, typically 10 reps. Noting the lack of gasps and groans halfway through, YHC thought we could use a couple more reps…so let’s make it 12. For those who don’t want to do the math, the last rep was 12 BBS & 48 Amer. Hammers for a total effort of 78 BBS and 312 Amer. Hammers.

    Digging deep into his repertoire of exercises for something interesting and entertaining, YHC selected Vertigos.
    PAX run to the 50 yd line but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). On reaching the 50 yd line, and letting the dizziness subside, we performed 10 absolutions and ran Vertigos back to the goal line.

    With a few minutes to spare, we paused our mosey back to the rock pile for 5 Welsh Dragons.

    Then it was back to the flag for count off, name-a-rama, announcements, and prayers.
    Happy Birthday to @Belloq

    Followed by Coffeteria at PJs.

    Thanks for the fellowship!
    SYITG