F3 New Orleans

Tag: Fast Tax

  • The cards cast our fate – from PVC

    We welcomed Cauliflower of NC
    Warmorama
    The usual
    The Thang
    Circled up and layed the deck of cards In the center. We went around the circle doing 20 of whatever card chosen(lots of Merkin’s). The Burpee option was given for those doing the Friday burpee challenge and Bolt and Hangrenade completed100 each.
    COT

  • BBB (Bolt’s Beast Builder) – from Bolt

    Warmorama: Rapper’s Delight edition with an emphasis on the parts used in burpees. The Thang: 100 burpees for time and with the mantra of, “Leave No Man Behind, Leave No Man Where You Found Him” we will all continue supporting those still pushing themselves until the Six is in! Hawg led the pack, establishing himself as a beast with a time of 7:18. War Eagle opted for a couple laps after 1.5 burpees, Triple showed up coiffed and just after the main Thang ended—shocker. A game of FastTax’s brainchild, ultimate frisburpee, ensued, resulting in Thumb War’s consternation with the rule differences from the far less interesting ultimate frisbee. The end result was the non-R.E.D. Team lost 1-0.

  • Joey Bovia Memorial – from Hokie

    BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week

    Warm up
    8 SSH
    31 Shoulder Shrugs
    10 Abe Vigoda
    24 grass grabbers
    3 burpees

    24, of Kenner, La.;
    assigned to 3rd Combat Assault Battalion,
    3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
    died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.

    8 stations – 31 reps each station

    4×4’s while waiting on the six

    Start with arms raised in a standing position,
    burpee into plank
    followed by four Merkins
    followed by four mountain climbers with each leg.
    “One” is completed when returning to the standing position with arms raised.
    Wash, rinse, repeat.
    Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
    .

    1. Bear crawl merkin 1.2.3.merkin
    2. Alligator Merkins
    3. Ballerina Toe Squats
    4. Australian snow angels
    5. Big Boy Sit-up-Ups
    6. Blades of Steel
    7. Bohemian Rapsody
    8. BOPO burpee – one leg merkin – plank- one leg merkin

  • Rock City Ruination/Redemption: U b the judge – from Bolt

    Warmarama: the usual plus BOTH Hairy Rockettes and Toy Soldiers to finally settle the debate over them being a single move with two names (Fast Tax was pleased, Rudy was as salty as the ocean—must be the pre-BD Double Nickel runs).

    The Thang: mosey to rock pile, select a medium rock except Hand Granada and YHC for big rocks. Carry to pavilion for stations of the pavilion. Every PAX performs a different exercise AMRAP con roca (except timer and box jumps) and then shift clockwise. Simple enough, right? Wrong! After assigning Charmin the first exercise and reassessing two stations later due to rock sizes, you’d think it was the ruination of Rock City; this was about the time Rudy unleashed his unbridled passive aggressiveness (did I mention how salty he was in warmup—he only got saltier)! Fast Tax rated it redemption, possibly bc his Hairy Rockettes now stand alone as a separate/distinct exercise, safe from Rudy’s disdainful commentary.
    Sun Rise/Sun Set upper chest, resistance tube work 10x as Timer
    All other PAX AMRAP con roca: box jumps (sin roca), curls, OH press, tricep press, rows, squats, step ups, chest press (please don’t drop that on yourself, Special K): rinse/repeat. Return rocks/flag/COT.

  • An Impromptu Morning – from Fast Tax

    El Diablo 5/18/2022

    As YHC was getting ready to head to El Diablo this fine morning, it dawned on me that I was supposed to Q. Only two PAX were present as I rolled up to the meeting area, and I remember thinking “good, only 2 witnesses to YHC’s lack of planning.” Nevertheless, that was not meant to be as Hawg walked up as we were moseying to the rock pile and Rudy rolled in (4 minutes late mind you) followed by 3 others. Time to get the creative juices flowing with some impromptu creativity…

    Warmups consisted of SSH, grass grabbers, Nancy Kerrigan’s, Arm Circles, Crab Merkins, and of course, Hairy Rockettes, preceded by two penalty burpees incurred by Boo-Boo.
    After selecting medium rocks, we headed to the shelter for the first thing YHC could think of, Stations of the Chest.

    As there were 8 of us, each picnic table was a station (some had two) with an assigned exercise: Tricep Extensions, Overhead Press, Curls, Rows, Bench Press, Absolutions, Merkins, and Burpees. Initially YHC set the reps at 15, but after some input from Bolt, the Burpee station was the timer. Rotate and repeat until all stations were visited. It was apparent that, as Bolt basked in the compliments on his form, Rudy was feeling a little left out.

    As the exercise wrapped up, YHC had a flash of inspiration for the second event…let’s play chase. We set our rocks down and headed to the hill as I hastily put the concept together. The slope of the hill was the boundary (could not venture on flat ground) with one PAX being “it” and chasing the rest. Whoever was caught had to do 5 burpees, everyone else had to do 3 burpees. Though the concept could use a few beneficial tweaks, it seemed to work fairly well. After several cycles it was time to move on to the next PAX guinea pig event, which Bolt adroitly named 45 Degrees of Self-loathing.

    Holding a 45 degree angle with feet on the wall, PAX perform 4 count shoulder taps IC with a push up at the end.

    The final event was a series of exercises in the chair position holding our rocks with backs against the wall. After each 15 rep exercise (curls, overhead, etc.), we passed our rock to the PAX on the left, with YHC making changes (tweaks) as we went along, rotating cadence caller and direction of rock shifting.

    After dropping off our rocks, we paused for some unordinary stretches (swan dive and manatee) and headed back to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria.

    YHC would like to express his appreciation of the PAX willingness to be guinea pigs for his new creative exercises and their impromptu nature!

    Thanks for the fellowship! SYITG
    Bolt, BooBoo, Fast Tax, Hawg Cycle, Hokie, Mambi, Pike Al, Rudy

  • BREAK IN THE RAIN – TABATA – from PVC

    WARMORAMA:

    Imperial walkers
    Hillbillies
    Abe vigoda
    Low slow Squat
    Forward arm circles
    Reverse arm circles

    The Tabata Thang
    1 minute on 20 second recovery

    Burpees,
    Lunge,
    Peter Parker,
    Bear crawl,
    Jump squat,
    Bear crawl,
    Mountain climber,
    Lunge,
    Burpees,
    Lunge,
    Shoulder tap,
    Bear crawl,
    Monkey Humpers,
    Bear crawl,
    Plank,Lunge,Burpees,Lunge,Parker Peter,Bear crawl,Squat

    COOLORAMA:
    1/2 LAP MOSEY
    Imperial walkers
    Hillbillies
    Abe vigoda
    Low slow Squat
    Forward arm circles
    Reverse arm circles

  • El Diablo: the Devil is in the Upper Chest and the burpees—of course – from Bolt

    YHC finally arrived to Q toting 5 new exercises, 4 novel exercise implements, the Bolt 3M promise, 2 coupons, and 1 speaker. During the thick of it, the ever-astute Hawg picked up on the playlist theme and while I’m not 420-friendly, I’m not above culturally appropriating references of Goo Nation so I went with it. It should be duly noted Charmin was horrified and perplexed by the playlist (and secretly enjoying it, replete with his requisite guilt—of course) but I digress https://open.spotify.com/playlist/3EdFoz3pFUQxfJbvRL0WRa?si=4j7Qkg4ARpOg4CBZCB5VjQ

    The devil is in the details because the new exercises all activate the rarely trained upper chest and the hope was we would feel the fire burning as if the devil himself was being expelled from the upper two thirds of our pecs; I’ll count on the pax to weigh in.

    Warmorama: Rapper’s Delight Version (too long for this workout) complete with MNC for Frac, with penalty burpees for too much mumblechatter

    The Thang: 5 burpees while pax one moseys to pavilion with two coupons in tow Indian Run style, tag/take off, 5 burpees for all others

    Upper Chest
    (6 moves, 1 min/move, feet elevated)

    Explosive
    Pseudo Pike (hands at waist high)
    Archer (thumbs at lower chest)
    Plunge (wide grip, coupons as base)
    Diamond merk (Incline, touch pinkies at top)
    Burpees
    Pax 2&3 legs/abs and rotate at the table until each pax does the chest exercise; switch tables.
    Round 1: squats/LBC
    Round 2: reverse lunge/BBS
    Round 3: side lunge/penguin
    Round 4: squats/LBC
    Round 5: step ups/crunchy frogs

    We didn’t get to round 6 bc:
    Too much bitchin’ about how long the new exercises took to explain—they r NEW!

  • Good Friday – Humility – from Mahatma

    Quick disclaimer

    Mosey to the football field watering hole end with:
    4 pax on the beam overhead
    4 pax on the rope overhead
    Tinder loin in tow

    Warm up all 14 or 7&7
    SS
    AbVagoda
    PeterParker
    Shoulder taps
    Side lunge

    Penance Box
    Any pax can call out another Pax to the penance box for 7 burpees kicker is you must go with them and do penance too.
    Can’t be called more than 2 times in a row.

    ****turns out all trips were made by the entire pax 6 total 🟰 42

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    YHC was feeling the pain of a prior day chest workout – 45 sec “pause” at 7 and struggled to finish – this will make a return at a future beatdown

    2 teams again – YHC attempted to match heights as best possible.

    Rnd 1
    Team 1 Beam extension and flutter kick
    Timer:
    Team 2 run the track with rope over head (can be one hand)
    Flip Flop

    Rnd 2
    Team 1 Beam curl to overhead press
    Timer:
    Team 2 both hands on rope overhead run to goal line and back
    Flip Flop

    Rnd3
    Team 1 2 pax Beam press other 2 spot (flip flop when Team 2 reached the 50)
    Timer:
    Team 2 both hand on rope overhead while lunging to the 50 and back
    Flip Flop

    Circle up for Mary
    Leg lifts to press
    Gas pumpers
    1 minute low plank
    Star cross

    Head to the flag

    COT – welcome to F3 – Shrinkwrap
    Downrange from Jackson MS – Webelo

  • Stations of the Cross (seriously…) – from Rudy

    YHC recycled the basic Holy Week Stations of the Cross workout. 8 other PAX appeared in the gloom to join him. One of those PAX decided it was a good idea to bring a 10 foot cross tie. He was right.

    Circle Up for the Warm up: Abe Vigoda x5. That’s enough. All we’ve got time for, as we have a lot of work to be done.

    A few minutes to explain the drill. Each of the Station is a 3 minute cycle:
    + Lunge Walk half way across the football field (about 25 yards, seems to take 60-75 seconds)
    + Exercise until the 2:30 mark
    + Plank

    During the Plank, YHC will announce the next station and the exercise that goes with it.

    9 PAX will each take a turn with the cross tie, dragging it for the lunge walk (which makes it take a LOT longer…). At the 10th station, pair up and carry the cross tie (still lunge walking). So everyone got two rounds with the tie.

    Station 1: Jesus sentenced to death by Pontius Pilate. Peter – Parker – Peters
    Station 2: Jesus takes up his cross. Hand release Merkins
    Station 3: Jesus falls the first time. Burpees (fall down, get back up)
    Station 4: Jesus meets his mother Mary. BBSU (what else goes with Mary???)
    Station 5: Simon helps Jesus. Slow Squats (this isn’t a race. Get parallel…)
    Station 6: Veronica wipes the face of Jesus. V-Ups
    Station 7: Jesus falls the second time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus stripped of his garments. Squat Jumps (quads are definitely burning)
    Station 11: Jesus nailed to the cross. T-Merkins
    Station 12: Jesus dies on the cross. Genuflects (I thought my quads were burning before!)
    Station 13: Jesus taken down from the cross. Carolina Dry Docks
    Station 14: Jesus placed in the tomb. Low Plank

    “Spy Day”. The day Judas betrays Jesus. Jesus knew that it was coming. He knew it when he chose Judas as an apostle. He knew it when Judas came to the last supper. He knew it all along, and he still chose Judas. One recent reading (alas, YHC cannot recall the source): “Judas’ biggest failure was not making it to Easter Sunday – when even HE would have been forgiven”.

    No matter our sins, no matter our failures. Jesus welcomes us back to the fold. Let us always accept that forgiveness.