F3 New Orleans

Tag: Fast Tax

  • Iron PAX Prelude

    YHC had plans for his 52nd birthday Q at Rock City (hint: what other workout option includes the number 52?). But Sunday night, Hawg posted the Iron PAX Prelude. And Tanner jumped in immediately – “Hey Rudy, lets do this!” So what option did I have? The belated 52-birthday-Q will have to wait…

    19 PAX were greeted by a typical humid August morning. Disclaimer issued, then mosey to the water fountain on the north end of the track. Circle up for a quick warmup (some Windmills, Grass Grabbers and Open/Close The Gate). Then explain the drill.

    6 times. 24 Squats, 24 Merkins, 24 (2 count) Lunges, then run 1 lap (a full lap, not a “Rudy” lap where you start late and end early). For Time – so push yourself (but make darn sure to hydrate!). Go.

    Billy Goat knocked it out of the park, coming in somewhere around 25 minutes. Hawg (barefeet and all) came in 2nd, followed by Mahatma. Nice work, gentlemen!

    As PAX finished, they gathered at the end line to cheer on the other finishers. Special #TClaps to Cheese Fries and Boo Boo who powered through to completion while we were moseying back to the flag. Way to persevere and keep after it!

    COT: count-off, name-o-rama, intentions and prayers for guidance. Then Hawg persisted in getting a few more people registered, and get our times logged.

    IronPAX Q makes for a pretty easy preparation. Thanks, F3 Greensboro!

  • Kicking Some Grass with The King

    It was a somber day on August 16, 1977.  Elvis Aaron Presley was just finishing up his morning glory when the King collapsed due to heart failure.  Today we honor that great American in the best way we know how; by empowering our bodies through exercise and our souls through listening to his music.  Elvis was a HIM before we know what a HIM was.  

    W/U

    • Side Straddle Hop x 42
    • Imperial Walkers x 20
    • Hill Billies x 20
    • Arm Circles x 20
    • Mountain Climbers x 2o
    • J Lo’s x 10

    The Thang – Complete each exercise for the duration of the song playing. 

    • Hound Dog – Doggie Paddle 2:15
    • Teddy Bear – Bear crawl & Crawl Bear suicide – 1:48
    • American Trilogy – Merkins x10, Staggeredx 10, Staggered x10, Diamond x 10, Wide x 10, Chuck Norris x10,  Crossfit x 10, – 4:28
    • Burning Love – Pure Burn (1. Face the fence 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tiptoes);  Pulse 3/4 down to 1/2 (90 degrees) X 10;  Pulse 1/2 all the way down X10; Repeat) – 2:50
    • Blue Suede Shoes – 1 merk, 2 LBC, 3 Squats,  25 Rocky Balboa’s – 2:00
    • Can’t Help Falling – Tunnel of Love 3:02
    • Don’t be cruel – Burp & Merk  (add a merkin to each burpee) – 2:03
    • Marie’s The Name x 3 – We brought those who had not Qed to the middle to lead.  T-Claps to Breadsticks, Tug Boat, and Fast Tax

    Announcements –  IRON PAX!  Sign up at https://f3greenwood.com/ironpax-form/  We are currently in 2nd place by 11 Pax. 

    Intentions – Those with cancer, our new students starting another school year especially Brady Lefleur, those intentions unspoken and kept in our hearts.

    Thank you for the opportunity to lead, thank you very much!

    Da Parish

  • Rock City Rocks

    YHC hasn’t been at Rock City for few months because of the launch of Sweaty Bells, which is a Sunday workout with kettle bells. Willie and YHC had thought of bringing their kettle bells to a Rock City workout one day but could only imagine the mumble chatter from a PAX named Rudy. Because it’s been awhile since the last Rock City, YHC was super excited to have an opportunity to Q again for the 2nd time at this AO. YHC is very happy to see many new faces just in few months. F3 Nola is definitely growing at a great pace, which leads to a FNG, later named Scam Newton, EH’ed by Marlin. At 5:30 am, YHC gave his standard disclaimer…. and off the PAX.

    Everyone grabbed a rock and headed to the middle of the football field. Rudy apparently is not strong enough to do that because he’s so used to warming up first before the PAX pick up the rocks. But Rudy somehow managed to suck it up and do what the Q said.

    Warm-ups

    Because there are so many new PAX who have never Q’ed before, YHC took this opportunity to invite Baloo to help with the warm up exercises:

    SSHs x 30 IC

    Windmills x 10 IC

    Arm Circles and Seal Claps x 15 IC

    Hill Billies x 20 IC

    Mountain Climbers x 15 IC

    Round 1

    Picked a partner for the entire workout. Everyone lined up at the 40 yard line of the football field. While one PAX lunge walked toward the field goal post, the other PAX ran backwards to the field goal post then ran back towards his partner. Flap jack until the team crosses the end zone. Once in the end zone, each PAX did 10 burpees each. However, while one PAX was doing the burpees, the other PAX was in Goblet Squat position with the rock until his partner finished with his burpees and then flap jack.

    Round 2 – Broken up Dora

    Starting from the end zone….

    Dora Part 1 – finished 80 thrusters as a team. While one PAX was doing the thrusters, the other PAX ran out to the 40 yard line and did 10 curls and moseyed back to the PAX. Flap jack until 80 thrusters were completed by the team.

    Dora Part 2 – finished 200 LBCs with the rock as a team. While one PAX was doing LBC’s, the other PAX ran to the 40 yard line and did 10 chest presses and moseyed back to his partner. Flap jack until 200 LBCs were completed by the team.

    Dora Part 3 – finished 300 shoulder taps as a team. While one PAX was doing shoulder taps, the other PAX ran to the 40 yard line and did 20 Rocky Balboa’s on the rock and moseyed back to his partner. Flap jack until 300 shoulder taps were finished.

    Round 3 – Sprint Relay Race

    Starting from the end zone, one PAX sprinted to the 40 yard line and did 5 manmakers and sprinted back and tagged his partner. The partner did the same thing. Rinse and repeat until finishing a total of 4 rounds as a team so that each PAX did 10 manmakers.

    After the sprint, the PAX did some active stretching with “open gates” and “zombie walk” to stretch those legs and hamstrings. Mumble chatter again from Rudy saying that we should have done these stretches at the beginning of the workout and not at the end. YHC believes Rudy is just getting anxieties because college football season is almost here. And he knows how crappy the losing Irish is going to be this season. Ouch!!!

    Brought our rocks back to the pile and moseyed back to the flag. YHC didn’t managed the time correctly and ended the workout at 6:17 a.m.

    COT

    Count-a-Rama – 24 PAX, Name-a- Rama, announcements, and intentions. One FNG named Scam Newton because he is an Auburn alumnus. Once again, thank you for the opportunity to lead. SYITG

    King Kong

    Willie, King Kong, Gabrielle, and Jingle Vader managed to meet up for coffee at PJs on Magazine Street after their respective beatdown. Today was also the inaugural beatdown on UNO campus lead by Tool. During coffee, YHC found out there were 14 PAX at the newly launched AO and 17 PAX at the Skinny. There was a total of 55 PAX on the Southshore participated a workout today. Great way to start off the week!!!

  • Jumpin’ Jack Flash

    (Belated Post from 7.12.2019)

    We worked out in a crossfire (almost) hurricane. The PAX howled in the drivin’ rain (sprinkle). But it’s all right now…

    Warm Up

    Micro mosey over to Grass Sticker Field.

    SSH x 20
    Mountain Climbers x 20
    Imperial Walkers x 20
    Grass Grabbers x 20
    LBCs x 20
    Self Love x 10

    Bear Crawlathon ‘19

    Mosey to the power station along the Uptowner track. The mission was to complete a Bear Crawl Indian Run back to the rock pile (wash, rinse, repeat for approx. 1/8 mile) including the following exercises:

    Merkins x 10
    Russian Twist x 10
    Shoulder Taps x 10
    Hello Dolly x 10
    Plank Jacks x 10

    Micro mosey back to the flag
    COT
    Numberama
    Namearama
    Announcements
    Prayer

    This being YHC’s very first Q, there was a desire not to disappoint. And judging by all of the grumbling, the beatdown at the Uptowner was an unqualified success.

  • No Problemata Tabata

    24 person tabata? No problem! We’ll head to they gym today and use the stairs.

    WARM UP
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    JLo’s
    Box cutters
    Flutter kicks

    Tabata (40 second workout, 20 second rest, 8 times)

    Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.

    1st Round

    Decline pushups
    Squats
    Bench Press

    2nd Round

    Stair Jumps
    Rows
    Curls

  • Honoring Sgt. Joseph Bovia

    Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana.  He served in the Marine Corps for six years.  Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan.  He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents.  Sgt.  Bovia was killed in action on August 31, 2010, in the name of freedom and protection.  

    On June 7, 2019, 19 men of F3 (including FNG Dropout) converged at the Rock City AO to pay tribute to this hometown hero through a workout, with minor modifications, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s parents were notified of the F3 tribute the night before and sent their deepest gratitude to the men of F3.  Sgt. Bovia’s parents were assured that his and their sacrifice would not be forgotten. 

    WARMUP x31: SSH, Grass Grabbers, Arm Circles, and Hillbillies

    The Thang x 31

    Push-ups, WWII Sit-ups, Burpees, Squats, Kettle Bell, Push Presses with rock (modified from 20 lb. wall balls), Mountain Climbers (4-count), and Pull-ups.

    During the workout, a train passed transporting military vehicles.  A sure sign Sgt. Bovia was with us and was touched by the tribute (see pics below). Thanks to all who supported this beatdown.  Expect to see it again.

    Thanks to Hawgcycle who enthusiastically modified the workout to fit the AO and organized the logistics so there were no log jams.

  • Post 4th firecrackers

    Hokey Pokey, Walleye, Triple Shift, Scantron, Billy Goat, Grimace, Medulla, Pai Gai, Mahatma, Babyface, Darkwing Duck, Fast Tax, Coin Star, Boo Boo, Shockey, Amnesia

  • Back to Basics – but No Merkins

    While in awe at the number of Merkins the ISI folks had been posting during the month, QIC decided that it was time to give the group a break and work on other basic exercises this fine morning.

    Warmup: 20 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 15 Abe Vigodas, 30 Arm Circles (15 forward, 15 back).

    We grabbed a rock and moseyed over to the track where we split up into teams of two to complete a Dora (with QIC going solo until joined by Chips riding in hot) for upper body strength.

    One partner started on 100 reps of Triceps Press, 200 reps Curls, 300 reps Chest Presses, while the other partner ran to the 50 yard line and back.

    Next, we formed a circle for some modified leg and core work Tabata, doing a cycle of 1 minute of each with 20 seconds rest in between of Squats, LBCs, Lunges, and Flutterkicks. Rinse and repeat.

    We returned our rocks, gathered for announcements and intentions and moseyed off to start our day. Thanks for allowing me to lead.

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • Spartacus II…yet again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with yet!

    COP:

    -SSH x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    -J-Lo’s x 20 IC

    1st Round (1min exercise, 15sec rest, 10 exercises:

    1.      Bulgarian Split Lunge (30 sec/ea leg)

    2.      Shoulder Press

    3.      Goblet Squat

    4.      T-pushup

    5.      Alternating Step-up w/rock

    6.      Squat Press

    7.      Side Lunge with Touch (Elf on the Shelf)

    8.      Merkins

    9.      Lunge and Rotation

    10.  Elevated Wife Pleasers

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home.  Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…