F3 New Orleans

Tag: El Diablo

  • Modified Murph – from Thumb War

    Warmup:

    SSH
    Low slow squats
    Grass grabbers
    Arm circles F & B
    Seal claps
    MNC
    Peter Parkers
    Mountain climbers

    Original plan was to run 2 laps around the track, but since the gate was locked we moseyed the outer path the long route to the new playground equipment.

    There we partnered up for a half Murphy and modified some.

    Collectively in total with your partner:

    50 pull ups
    100 push ups
    150 Air squats
    200 LBC’s

    Rules were that you could give your partner a spot for pull ups, but during the other exercises, you had to be either planking or super manning while the other worked.

    This went quicker than I expected so we added a round of Bench dips IC.

    We then concluded the Murph with a run to the rock pile where each person got a rock for the following:

    2 rounds –

    1st round:
    20 Curls
    20 Thrusters
    20 Rows

    2nd round:
    10 Curls
    10 Thrusters
    10 Rows

    We add got on our sixes for presses with our rocks until I was told we were approaching 6:15 so we wrapped up and got back to the flag for COT.

    Enjoyed leading as I continue to be more consistent and accurate with my counts. Thanks Mr. Rodgers for asking me to lead and thanks for encouraging the fallen warrior inspired workouts.

    Shocker. I’m I had some music critics in the Pax. Bogey called a skip for penalty burpees. Hopefully Mahatma has learned more about New Orleans’ own Grammy award winning Jon Batiste.

  • 5 Rounds of Zack Attack – from Mayhem

    Grabbed the Q night before as Mr. Rogers was going to be out of town

    5:30am disclaimer provided
    Light crowd, with a train in the background before a PAX was seen on the track and another took his own path, as I believe he generally does in life

    Mosey to the east side of the track

    Warmup: GSG (grass slow grabbers), AC, RAC, MC, PPP, CC (crab cakes), SSH

    Informed fellow PAX that I would be sticking with site Q’s theme of fallen hero workouts
    Let’s remember Zachary Tellier, killed in combat 9/29/07 in Afghanistan

    The Thang:

    Rd 1
    10 burpees
    5-10-15-20 shuttle run

    Rd 2
    10 burpees
    25 merkins
    5-10-15-20 shuttle run

    Rd 3
    10 burpees
    25 merkins
    50 lunges
    5-10-15-20 shuttle run

    Rd 4
    10 burpees
    25 merkins
    50 lunges
    100 abs (50 BB, 50 LBC)
    5-10-15-20 shuttle run

    Rd 5
    10 burpees
    25 merkins
    50 lunges
    100 abs (100 LBC)
    150 squats
    5-10-15-20 shuttle run

    Mary: FK, WP, DC, crab merkin (no Fast Tax, we cannot, okay fine, then armadillo thing), TS, and something by HG

    Mosey to the flag
    COT

    Fellowship of Christian Athletes luncheon at Metairie Country Club May 10th @ 11am, see #mumblechatter in SLACK

    Several special intentions raised up
    And a prayer to be intentional in our actions the rest of the week

    Glad to unexpectedly lead!

  • Honoring a Fallen Hero on Spy Wednesday – from Mayhem

    Disclaimer given to a party of 4, then 6, then HG arrived during warmarama giving us 7 to celebrate and remember… and Tenderloin

    Mosey to the parking lot
    AV, GG, PPP, MC, CC (Crab Cakes, a favorite of YHC)
    Then some arm stuff- AC, RAC, SC, OC, SL

    Mosey to the stands
    Site Q (@Mr. Rogers) has called for El Diablo this year to remember Fallen Heros
    We honored U.S. Army Staff Sgt. Edwardo Loredo with the Loredo workout
    He was killed 6/24/10

    The Thang:
    Rd1, Rd3, Rd5-
    24 squats
    24 merkins
    24 lunges
    400 meter run

    Rd2, Rd4, Rd6-
    24 Bobby Hurley
    24 merkins
    24 Bonnie Blair
    400 meter run

    Six rounds = 6th month of his passing
    24 reps = 24th of the month

    Ended with some Mary-
    Flutter kicks, x-factor, crunchy frog, protractor (and maybe one more?)

    COT
    Welcome back Sanbro
    Prayers for WP’s daughter and Tenderloin’s Glenda who “caught the dementia”

    Today is Spy Wednesday, so with the Holy Tridium upon us, remember the reason for the season

    Thanks for letting me lead on my birthday. SYITG.

  • Take the Pax to Work(s) Day – from Hokie

    YHC told Mr Roger’s a week or two ago I would take the Q for the 1st El Diablo RCR workout and take the Pax on a different journey.

    After a quick disclaimer Pax were told we were going to get some miles in. We would run with waypoint stops to exercise. Fast Pax we’re instructed to sweep the six at each waypoint so they could get extra miles.

    We left the park and moseyed to the 1st stop sign toward the railroad tracks. We stopped to lift the right leg and just turn the ankle to get juices flowing. Switched and did same on left leg and ankle. We then opened the right gate to awaken the hip flexor followed with 7 slow 4 count merkins.

    We then headed down toward Airline to the next stop sign. Fast Pax ran fast and slow pax were circled. As we all converged we gathered for 7 more slow count merkins.

    Onward toward Airline stopping at 911 (Baloo’s house) for 7 more slow four count merkins.

    Onward to 1525 Airline where we stopped for 7 more slow four count merkins. 1525 Airline is Lucky Coin Machine Co and my M- F day job.

    We continued this pattern as we turned on Airline towards Causeway and Pax were instructed to stay safe and on the sidewalk. The stops were with 7 Bobby Hurleys. Our 1st stop was H-M furniture. On this stretch Mayhem let the Q know we only opened one gate so we also opened the left gate.

    We had 4 stops on Airline with the 4th stop being Las Cruces my Saturday day and Sunday day and night job.

    Turn around and return with 8 stops to return at Pontiff at 0610 were we did extra mileage on the track

    Thank you, I love you all!

  • El Diablo Freezes Over – from Fracsac

    Conditions: Cool and 25 degrees. Feels like temperature was reported to be 17 degrees.

    4 Pax rallied around the flag at 0530 where a disclaimer was given with a mosey to the steps of the Wally gym.

    Warmup, mostly regular stuff. 5 burpees OYO.

    Frisbee toss 1

    Pax throws frisbee in the parking lot. Once frisbee leaves hand complete 5 burpees and then lunge walk to frisbee. 5 rounds.

    Back to Wally Gym.

    Dirty Mac Deuce

    Round 1 merkins, lunges, LBCs
    Round 2 Floyd Mayweathers, squats, flutter kicks
    Round 3 Abe Lincolns, Low Slow squats, tin snips
    Round 4 Catalina wine mixers, side lunges, 8 ct BB

    A lap around gym after each set

    The Suck

    7 x SSH, 7 x ‘merican, 7 x jump squat
    Rinse and repeat x 3 minutes

    Frisbee toss 2

    Same as toss 1 except pax choice for exercise and MoT. The pax did not disappoint.

    CoT

    Thanks for posting with me today.

    SYITG

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • A Variety Pack – from Mahatma

    Looking at the open holes in the Q sheet YHC figured the only way to fill them is to step up one at a time.
    On the drive to El Diablo wheels were turning as to ideas of keeping the beatdown moving one “thing” after another. Always an effort to keep some blocks on hand they know doubt would be added to the mix. At 5:30 5 men were ready to go – dragging along the 2 blocks we headed to the football field to warm up. At some point during our initial stretch a 6 pax sauntered in only as a “Rebel” can!
    Warm Up
    Scantrons
    Side lungs
    Grass grabbers
    SSH
    Peter Parker Peter
    Shoulder Taps
    Mnt Man Poopers

    Bleacher run with 5 burpees at either end.

    10 minutes to move the block from one endzone and back – pretty simple huh

    2 teams of 3 pax and 1 block line up at the goal line
    all pax bear crawl to cadence (keeping a somewhat controlled pace) 1 pax rifle carries block out 20 yds returns to the bear crawling pax, next up runs ahead to the block and rifle Carries another 20 yds this continues through all pax until reaching the opposite goal line.

    Coming back repeat but Block Kong replaces the riffle carry.

    Completed in 6:28

    Mosey to the picnic pavilion

    365 (apparently there was a little miss understanding of the “6” and some pax substituted only 5 which makes a difference in 5 rounds)
    3 THREE Burpees
    6 SIX Box Jumps (step ups can be substituted, if you are in a comfort zone)
    5 FIVE Rounds
    Non Stop calling out each completed rounds
    Mr Rogers was the beast finishing 1st with a 20# vest!

    Circle Up for some Mary:
    V Holds
    Gas pump with Hello Dolly
    Dr W’s

    Mosey to the outhouse
    YHC was looking for the perfect wall and we found it.
    All pax started in a sqt position, 1 by 1 each pax assumed a balls to the wall (this was done VERY loosely) and then wall crawled from one end to the other.
    Rinse and Repeat
    Now for some descending JackWebs
    20 air press 10 merkins
    18 then 9
    16 then 8
    And so on.

    Mosey to the bleacher corral for more Mary:
    V Ups
    Alt sitting straight leg touches
    X factor
    WWI SU
    Freddie Mercuries

    Lat pulls along the bleachers
    Not enough room for decline merkins yet even with some belly aching that time should have expired we had 5 minutes!

    Back to the field – a block under pull race of course there was controversy as to what line and who got cheated so we all won 5 burpees to finish up.

    T Claps to MacGyver for posting after he completed his overnight shift. This lad is a solid example of what young men could use as an example.

    COT – as we gathered in the cage what to our surprise a clean sweat less triple shift bounds into the circle bringing our # to 7! Be ready and don’t take anything for granted! Thanks be to God!

  • El Diablo Has Fallen – from Fracsac

    With all the mumblechatter about Canary….Kannery….errr…That workout at Lasalle, YHC figured El Diablo needed some attention. Got there early, planted the flag, brought up the best Christmas playlist ever and was about to deliver the best beat down ever held in all of F3! 0530……
    KoT boyz take Wednesdays off. The Bowflex guys walk by (insert squeaky noise here) which had F3 outnumbered. Shirley someone else from F3 will show??? The lady that ran by looked like a Shirley, but no answer.
    I know what you’re thinking: did Gerard Butler post and make El Diablo the latest installment of the Has Fallen film series?
    If one runs on the track and gas is passed but nobody is around to hear it, is it still funny? These are the earth shattering questions pondered this morning in the gloom.
    Enough rambling….

    SYITG

  • Leg Day – from Pool Boy

    With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.

    Warmups consisted of:
    SSH
    Imperial Walkers
    Arm circles
    Grass grabbers
    Abe Vigoda’s
    Peter Parkers
    Parker Peters

    Mosey to the Pavillion
    5 Burpee Jumpups – Vagabond said this was a first!!
    19 right leg and left leg step ups. Christmas is 19 days away so why not
    Dips
    Decline Presses
    Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.

    Mosey to playground
    With Partner running the steps to the top of the pressbox
    50 monkey humpers
    100 burpees
    150 jump squats
    200 lunges
    250 crunches
    Finish with some Mary

    COT. Wedding Planner finished with a prayer lifting up the men of F3.