F3 New Orleans

Tag: El Diablo

  • The Deck of Death – by Suit – from Bogey

    Quick warm-up with an unruly bunch lacking counting skills.
    10 Abe’s
    25+ Grass Grabbers
    20 SSH

    The Thang…
    Picked 4 Pax to each pick an exercise(with rock when possible) and assigned each a suit(♦️=BB sit-ups, ♣️=Squats, ♠️=Mtn Climbers, ♥️=Curls). Face cards = 20 reps. Wild card = 25 burpees.
    Called it at 6:13 and about 6 cards left. Moseyed back to flag

    COT including Pledge of Allegiance

    Thanks boys for allowing me to Q.

  • Q Exchange Program at El Diablo

    Shortly after the roll-out of our nifty new Q log system I received an email telling me I had signed up to Q El Diablo. Was this real? I asked around at Monday’s Audubon workout and most felt El Diablo had to be either in Kenner or the West Bank. Perhaps the name doesn’t exactly say Old Metairie but indeed the AO map confirms the Pontiff location. I gather Hawg may have had the notion that we could all branch out of our comfort zone from time to time when he signed my up to lead today. Thanks for pushing us Hawg.

    As I didn’t know the favored flavor or lay of the land for the AO I ran with the idea of keeping our beatdown on the football field. It is nice to not have to dodge pot holes or tree roots or lay on acorns during a beatdown.

    Disclaimer and off we go for a warm up loop around the track.

    Warm UP:

    • SSH IC X 30
    • Grass Grabbers IC X 20
    • Imperial Walker IC X 20
    • Arm Circles Forward and Backward IC X 20 each
    • Peter Parker IC X 15
    • Mountain Climber IC X 15
    • Parker Peter IC X 15

    The Main Event: Utlilzing the football field we did modified BLIMPS. Starting at the goal line, run to 25 for a set of 5, back to goal line then to 50 for set of 10, and so on to opposite 25 and goal line for 15 and 20. That would be Burpees X 5, Burpees X 10, Burpees X 15, Burpees X 20 then on to Lunges. This took a good 35 minutes and only left us a short amount of time.

    Bear crawl wave from sideline to sideline with LBC halfway there.

    COT: Intentions for those deployed, Hokie Pokie and his mom and their family, and prayers of hope for those struggling with COVID isolation during the Holidays.

    Thanks for the opportunity to lead and for a great start to my day!

  • Your Burpees are Served

    Your Burpees are Served

    YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.

    • SSH IC x 31
    • HB IC x 20
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Peter Parker IC x 20
    • Mountain Climbers IC x 20
    • Arm circles, IC x 24 total

    With the Warmup complete, time to get busy! EMOM style!

    • 10 Burpees x 10 minutes, the quicker you finish the more rest you get!

    Four Corners is next. Start at the corner of the Goal line and the end zone.

    • Catalina Wine Mixers IC x 10
    • Lunge walk 100 yards to next corner
    • Crunchy Frogs IC x 15
    • Bear Crawl 53.3 yards (160 feet) to next corner
    • Low Slow Squats IC x 20
    • Lunge Walk 100 yards to next corner
    • Merkins IC x 10 x 4 count
    • Bear Crawl 53.3 yards to starting point
    • Jump squats IC x 15

    Ring of Fire

    • Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
    • Rinse and Repeat with Hand Release merkins

    Mary

    • Tin Snips
    • Dying Cockroach

    Mosey back to Flag for COT

    NMM

    • 100 burpees before 6 am is a pretty good accomplishment
    • YHC can never do EMOM alone, it’s good to be held accountable

    SYITG

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • The 7 of Diamonds

    Conditions:  76 degrees.  Humidity 82%.  Wind 4mph form NNW

    Caloric Burn – 520

    Warm-up

    SSH x 31; IW x 25; Don Quioxtes x 15; LSS x 20; Bat Wings (Forward AC x 22; Backerds AC x 22; Seal Claps x 22; OH Claps x 22; Moroccan NCs x 47)

    The Thang

    7 of Diamonds – 7 trips around the bases….Nolan Ryans between each trip. 

    • Round 1 – 7 8CBBS at each base
    • Round 2 – 14 Merkins at each base
    • Round 3 – 21 Monkey-Humpers at each base
    • Round 4 – 28 LBCs at each base
    • Round 5 – 21 Monkey-Humpers at each base
    • Round 6 – 14 Merkins at each base
    • Round 7 – 7 8CBBs at each base

    Finished with a Nod to the three teams that retired Nolan Ryan’s Jersey

    • Texas Rangers – Ranger Merkins x 15
    • California Angels aka Los Angeles Angels of Anaheim aka Los Angeles Angels – Australian Snow Angels x 10
    • Houston Astros – Jack Ass(tro) – 1:2 ratio of Squats to Bonnie Blairs…we went to 6 squats 12 Bonnie Blairs when time was called

    NMM

    • Vagabond is seeing the benefits to the Bat Wings.  He attributes them to several benefits in his life.  His shoulders feel better, he’s sleeping better, he’s lost weight, his love life has improved, he’s paying lower taxes….
    • Fun facts about Nolan Ryan….he was pretty much the most unhittable pitcher ever.  One of 5 hall of famers with more strikeouts than innings pitched.  Most strikeouts ever – 5714 which is 839 more than Randy Johnson, who is second on the list.  Lowest batting average allowed in a career – .204.  7 no hitters, 12 1-hitters, 18 2-hitters, and 31 3-hitters – all the most in history.
    • He was also the wildest pitcher to have such a long career.  Most walks in history and it isn’t close.  2795 career walks, which is 962 more than Steve Carlton in 2nd place  This means he had 50% more walks than anyone in baseball history.  Robin Ventura was one of 158 batters that he hit.  And he threw 277 wild pitches, which is a major league record. 
    • Nolan Ryan went all out.  He lived the go big or go home motto and it led to a career full of both success and failure.