F3 New Orleans

Tag: Fast Tax

  • Rudy incognito – from Kenna Brah

    YHC did his best to imitate the great one as Rusy turned up green around the gills. SO I atoned for missing Friday int eh follwing way:

    Warm Up:
    Mosey to the Pumps
    Mountail Man Pooper Good Mornings 10x
    Arm Circle Circuit 10x
    Hillbillies 10x
    Toy Soldiers 10x

    Pick a rock and go to parking lot:
    For each tree do the exercise and then return to starting line. OYO:
    5 OHP
    10 Chest Press
    15 Squats
    20 Rows

    Gather up – bring rocks to the pavilion with benches:

    On table top –
    Holding rock – Below the horizon leg lifts
    ON THE GROUND –
    Holding Rock LBC
    Holding Rock Flutter Kicks

    Cool Down stretch work, mosey back to the pile/flag
    COT

  • Dora on the Rocks with a Twist and Side of Cheese – from Architect

    YHC prepared early for his VQ, alarm appropriate set and arose to ideal weather conditions. 124 days since his FNG appearance.

    After going through the usual early morning routines and agenda, YHC made his way to AO, gave; disclaimer and led PAX through standard warm up movements.

    National Grilled Cheese Day – Burpees awarded for “cheesy” comments made

    Workout 1 – Pull-Up/Merkin ladder (1:2 Ration – 5 Pull-ups/10 Merkins….4 PUs/8Merks…3/6…2/4…1/2…then back up the ladder

    Workout 2 – PAX gathered rock of choice to set up for Dora with a Twist –
    124 ea (get it?) Squats, OHP, Curls, and Big Boy sit-ups while Teammate Ran out and returned back via method of choice (that wasn’t running/walking). Some side-stepped, some karaoke, some skipped, and few others got a bit more creative.

    Rocks returned, horses returned, COT initiated.

    Thanks to all that came out and supported.

  • Blindman’s Dodgeball – from Fast Tax

    17 PAX showed up in the gloom at Rock City.

    Warmups consisted of Abe Vigodas, Grass Grabbers, Toy Soldiers, and Hairy Rockettes

    After “medium” rock selections, we lined up in the gloom for the first event, Fee-Fi-Fo-Fum.
    We lined up and, trying not to hit each other and incur 30 burpees, we threw our rocks as far as we could and broad jumped the remaining distance to the rock. Rinse and repeat until we YHC said stop – about 50 yds.

    Still bearing the brunt of PAX chit-chat and aware that most PAX ignored the suggestion to pick a smooth rock, YHC went with Hairburners. This involved PAX lining up in a plank and then pushing the rock (both hands on the rock) across the ground until we returned to the starting point.

    Rock-Lift Wife Pleasers were next.
    Holding the upward wife pleaser position, PAX overhead lifted their rocks for 20 reps IC, followed by several more reps for PAX chatter (thanks Fracsac).

    With 20 mins remaining, it was time for Blindman’s Dodgeball.
    Using the bottom half of the unlit tennis court, Four PAX were designated throwers and were restricted to the bluish-green area of the court while rest of the PAX had to stay in the red areas. When a PAX got hit, he would step off and one of four exercises (10 Burpees, 10 8 Ct Body Builders, 20 BBS, 10 Pullups), then he would return and take over as a ball thrower. The reps were eventually cut in half to speed things along.

    At 6:15, quick mosey to the flag for COT.
    Coffeteria at PJs followed.
    Thanks for the fellowship!

    SYITG

  • Something Simple – Sort Of – from Charmin

    When YHC saw that there wasn’t a Q signed up for the Uptowner, he knew what to do. YHC has noticed a ton of creative, unique, and original beatdowns as of late and wanted to remind the PAX that a beatdown can be something simple.

    So of course, wanting simplicity, when YHC came up to the gate this morning to see it locked, he knew some audibles would need to be called.

    Mosey on over to the rock pile warm-o-rama, picking up Mayhem along the way. Once we get there:

    15 Side Straddle Hops
    05 Imperial Walkers/Squats/Hillbillies (these still need work)
    16 Mountain Man Poopers
    15 Mountain climbers
    15 LBC’s

    The Thang:
    Mosey on over to the practice field and explain
    One PAX always Moseying to the fence and back.

    Blimps

    B – burpees
    L – lunges
    I – imperial walkers
    M – merkins
    P – plank jacks
    S – squats

    The goal was 100 of each exercise for each PAX, and PAX who completed everything could donate reps to other PAX however this was more audacious than YHC thought it would be while laying on his bed the night before.

    Overall though, this workout was about each PAX pushing himself.

    Along the way we picked up a Klinger and a Fozzy.

    With about 5 minutes to spare, we all started to go back to the Shovel Flag. Some Pax being faster than others, they were told to Plank until everyone was there. Once YHC saw that Kenner Brah and Tenderloin were going to be a minute, and as it wasn’t 6:15 yet, I decided to do one of my favorite Mary exercises, Penguins. Once 6:15 hit and we noticed that not all the PAX were back at the Shovel Flag, the idea to move the shovel flag to the PAX was thrown out and quickly executed; talk about Freed to LEAD!

    COT: Prayers were asked for a work colleague of one of the PAX. Ended with a prayer thanking GOD for allowing us to wakeup this morning and that we all have dignity inherint to us.

  • 42 & The Mental Health WOD – from Mayhem

    After starting the F2L read and listening to a few F3 podcasts this month, YHC decided to grab the Q for a unique Rock City.

    Metry Rd train derailed plans of arriving early, as well as all PAX showing up on time. Forgiveness granted. Eventually we were 16 strong.

    Normal disclaimer. Reminded all that contrary to Pool Boy’s beliefs, YHC is not a professional trainer.

    Mosey to the field.

    SSH x27 – 27th of March coincides with YHC’s 42nd birthday

    Rest of workout focuses on Mental Health Month of March.

    Imperial Walkers x22 – 22 veterans commit suicide everyday
    Hill Billies x21 – 21% of US adults experienced mental illness last year
    Grass Grabbers x10 – suicide is the 10th leading cause of death in America
    Arm Circles + Reverse + Seal Claps + Overhead Claps x10ea – only 40% of people with mental disorders actually seek and receive treatment

    Mosey to the parking lot. While Bogey led the infamous twist squat, YHC finished setup. Shared the story of a friend of a PAX committing suicide a few years prior on March 27th. Ever since, the east coast AO established a WOD (workout of the day) to be done on the anniversary in remembrance. This is a modified version.

    5 Stations inspired by the 5 Core Principles of F3. As PAX advance through the rounds, all previous workouts are completed at each station. After each station, return to COT for burpees.

    Station #1: Free of Charge
    Rd 1 – Hand Release Merkin x10
    Rd 2 – ADD Clap Merkin x10 (later changed to hand release)
    Rd 3 – ADD Fingertip Merkin x10
    Rd 4 – ADD Floyd Mayweather x10

    Station #2: Open to All Men
    Rd 1 – Shoulder Tap x15 (2 is 1)
    Rd 2 – ADD Mountain Climbers x15 (2 is 1)
    Rd 3 – ADD Peter Parkers x15 (2 is 1)
    Rd 4 – ADD Parker Peters x15 (2 is 1)

    Station #3: Held Outdoors
    Rd 1 – Monkey Humpers x20
    Rd 2 – ADD Bonnie Blairs x20 (1 is 1)
    Rd 3 – ADD Side Lunges x20 (1 is 1)
    Rd 4 – ADD Jump Squats x20

    Station #4: Peer Led
    Rd 1 – LBCs x25
    Rd 2 – ADD Freddie Mercury (bicycle) x25
    Rd 3 – ADD Penguins x25 (2 is 1)
    Rd 4 – ADD Flutter Kicks x25 (2 is 1)

    Station #5: Circle of Trust
    Rd 1 – 2 burpees (total of 8)
    Rd 2 – 4 burpees (total of 16)
    Rd 3 – 8 burpees (total of 32)
    Rd 4 – 2 burpees (total of 8)

    Shared a few more unfortunate stats along the way in between rounds:
    – About 1 in 2 men will have a diagnosable mental disorder at some point in their lifetimes.
    – Men are about 2x less likely than women to seek help if problems occur.
    – Almost 50% of men feel that they are struggling more than they admit to people in their life.
    – Depression looks significantly different in men than in women… women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

    Coming up on 6:14am we had to HALT midway through Round 4.

    Mosey back to relocated COT.

    Welcomed an FNG EH’d by Pool Boy. Father of 6 including 5 girls… WEDDING PLANNER it is.

    Hokie prayed us out beautifully.

    Remember the WHY behind the WOD. Men are not good at reaching out. Touch base with someone that you haven’t spoken to in a while just to check in.

    Thanks for letting me lead on my birthday! SYITG!

  • The Train is Stopped! – from Mahatma

    Alarm goes off – eyes open thanks given for the gift of another day – up get ready…..receive a text from Hokie something is up! Check the Q list : YHC is on deck! Grab the speaker and head out the door game plan on the road.
    11 pax in the pin – speaker in hand disclaimer given as a walk thru – let’s Geaux

    Warm Up
    Scantron
    Side Lunge
    Mnt man pooper
    SSH
    Slow AbVagoda
    God Mornings

    Red Barchetta
    100 SSH
    75 BBS
    50 Merkins
    25 Sqts
    10 Burpee

    Mosey to the bleacher deck rows on the bar
    Mosey to the S&M playpen : 365
    3 Burpee
    6 Box Jumps
    5 Rounds

    Mosey to the mini levee next to the old folks playhouse – Indian Merkin (note from Bogey for the next time).

    Mosey to the wall on side the Yutes gym:
    Wallsit hands out
    Then in cadence wall slap raises
    Running Man
    Merkins
    Several rinse and repeats

    Pax cat fight leading to several song changes and penalty burpees

    2 rounds balls to the wall with modified sqts in between

    Mosey to the field for 1 round of Bearcrawls

    Head to COT

  • No OYO – Teamwork – March Mental Awareness – from Hokie

    YHC awakened to the sound of rain which does not align with dry feet

    I then arrived at The Uptowner with a sparse crowd as 0530 approached

    YHC announced March as Mental Awareness Month and started warm ups with TWO slow Vigodas… there were twice as many suicides as murders… that is scary!

    We then were surprised as a carload of 6 appeared so we once again implored the Pax to reach out and check on folks this month

    Positive Mental Awareness Beatdown

    Bogey
    Buxton
    Disclaimer
    Fast Tax
    Heisenberg
    Hokie
    Mahatma
    Spidie (FNG at beginning of our workout)
    Super Dooper Cooper
    Tenderloin
    The Architect
    T-Rex

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

    TToe to Y x 14 – LA ranked 14th Highest Prevalence of Mental Illness (that is up from 18th)

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

    Pax 1 will run across field while Pax 2 starts exercise…. With a twist…. I set 11 alarms, whenever the alarm sounds, we ALL do Burpees until Mahatma announces he is finished then continue…

    Round 1 –

    50,000,000 adult Americans experienced mental illness

    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 –

    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 Burpees
    160 Stars each leg (2 is 1)

    This resulted in 110 -ish burpees at alarm settings (at least for Mahatma) plus 33- ish each Pax

    I love each of you! Mental battles are real and there is no reason to feel ashamed! 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.

    Special thank you to all who endured and to our three single digit Pax… Super Duper Cooper, T-Rex and Spidey (our newest and youngest Pax!)