F3 New Orleans

Tag: Hand-Grenada

  • The Bert Fallen Hero WOD – from Fracsac

    Mr Rogers did a great thing by bringing the Fallen Hero theme to El Diablo. YHC signed up for the Q, or got signed up, but whatever. Getting to the AO early, the only other pax in the gloom was Mahatma. YHC was not alone, gonna be a good day! Wait, is that HG strolling down the path with his morning Joe? Three is good, then Channel Mullet and ThumbWar make it a handful.
    Mosey to the field for a warmup. Regular warm up stuff. Another Pax joined, so that’s probably it. Head to parking lot for the WOD.

    The Bert – Modified to fit 45 minutes

    50 burpees – one pax does the cadence for 10 x burpees, next pax counts a 10 or 20 second rest then counts 10 IC until we go around to 50.

    The last of the Pax showed up during the burpees making us 10 strong.

    100 ‘mericans – Go around to each pax IC x 10 taking a rest at each set of 25.

    100 walking lunges – same concept of 10 each pax IC but no rest.

    100 squats – same concept with no rest

    Now back down to walking lunges, ‘mericans and burpees.

    Stopped right at 6:15

    CoT

    NMM

    – YHC can take credit for not only introducing Hawgcycle to the IC burpee but for him actually calling the cadence. Unlikely story being in F3 for 10+ years but ok.
    – Mr Rogers is not good at cadence. I mean, he can count, I think, just not well. He was wearing a weighted vest so there’s that. Both Dale and Frito Lay had amazing cadence. Oh, and Mahatma wanted to hear a clap at the top of his IC burpees, just gonna leave that sit for a bit.
    – The Bert has a 400 M run after each evolution. We cut the lunges and squats short too. This was mentioned mid way through and HG became very upset. He kept saying we need to run the 400s. We ran around the parking lot once but that didn’t help.
    – Thank goodness a nice lady was walking by and took our pic, sweat and timers apparently don’t mix
    – Post CoT YHC hears “See ya Frac”, and HG is off on his 400m run. He really did want that.
    – 2 years ago YHC would do 400m runs and a certain Pax would complain about it, not naming names but now he loves them. The power of F3!

    Thanks for posting with me today. You make me better!

    SYITG

  • Tabata and Tunes – from Rudy

    The muggies are back. 9 PAX showed up for a warm, sweaty humid morning. 8 were there for a workout, one was there to brush his hair.

    The Thang: Mosey to the rock pile, grab a rock and head straight to the gazebo.

    Tabata: 10 rounds, 1 minute on with 15 second rest. Overhead Press, BBSU, Curls, Flutter Kicks, Step Ups, Rows, Leg raises (on the picnic table), Incline Merkins, Wife Pleasers, Squats.

    Head to the Gym for “the mountain”: Bear Crawl up, 3 Hand-release Merkins. Crab Walk up, 3 Merkins. Crawl Bear, 3 Merkins. My personal favorite: Walk Crab, 3 Merkins. Repeat.

    Back to the Gazebo for another round of tabata with some slight change-ups, but you get the idea.

    Return the rocks and get back to the gate – to comment on just how good Triple looked.

  • Blowing the Load! – from Mr Rodgers

    Looked at the Q sheet late Sunday night, saw it was blank, and thought, “Why not?” That made it 3 Qs in 5 days—Friday, Monday, and apparently the unplanned birthday week I never asked for. Pax asked if I was celebrating something. Nope. Just motivated to drop the hammer repeatedly.

    Warm-Up (Rock Pile Style):
    Low very Slow Squats

    Abe Vigodas

    Hillbillys

    Peter Parkers

    Parker Peters

    Shoulder Taps

    Partner up. Grab a rock. Let’s roll to Mr Rodgers playground.

    Round 1: The Bleacher Blaster
    Pax 1: Half bleacher run

    Pax 2: 5 Pull-ups, 10 Rock Thrusters, 15 Merkins, AMRAP Big Boys

    x3 sets each

    Round 2: The Bear Crawl Beatdown
    Pax 1: Bear crawl to the gym, run back

    Pax 2: 5 Burpees, 10 Squats w/ Rock, 15 Push Press, AMRAP SSH

    x3 sets each

    Closing Chaos:
    Rocks returned, then squeezed in fifteen 3-count Wife Pleasers—but in my excitement I counted in 4s. Charmin caught it. Of course he did.

    Quick pigeon stretch for the dads with tight hips. Hand Grenada opted out, clearly too cool to stretch, choosing instead to crank LBCs like it’s spring break in Daytona.

    Wrapped up at the flag with a solid prayer for those who didn’t wake up this morning. Also feeling slightly guilty for hogging the Q, I offered it up… and Hand Grenada stepped in to take El Diablo. Legend.

    Oh—and word on the street is Hawg blew his load at 180 (a personal best). Proud of that guy. Pray for him.

  • Rocky Balboa Returns (2-Year Manniversary Edition) – from Mr Rodgers

    Backblast: Rocky Balboa Returns (2-Year Manniversary Edition)
    QIC: YHC
    PAX: Too many to name, one less after Mustard’s ankle called it quits
    Conditions: Dry skies (for once), humidity set to “drenched”

    At 5:29 AM sharp, YHC gave a lightning-fast disclaimer (no actual lightning this time), and we were off to the rock pile. I instructed each PAX to choose a partner and a rock wisely—because no one wants to get stuck with a pebble… or a boulder.

    Warm-Up? Nope.
    Due to distance and time management (and possibly because warm-ups are overrated), we skipped tradition. Instead:

    Pax 1: 10 Side Straddle Hops

    Pax 2: Rifle carry the rock to the beatdown zone
    Switch and repeat until arrival. By the time we got there, Vagabond dropped a rock on Mayhem’s head, giving us a preview of the punishment to come. Shoulders were smoked. Mission accomplished.

    Exercise 1: “Rocky Balboa Returns”
    Pax 1: Run bleachers with your rock

    Pax 2: AMRAP — 5 Burpees, 10 Merkins, 15 Squats, Big Boys

    x3 Each

    💬 You’re the champ… until you drop the rock.
    Spoiler: several PAX were dethroned early.

    Exercise 2: “Stairway to Suck”
    Pax 1: Burpee broad jump at base, sprint up next stair set

    Pax 2: AMRAP — 5 Burpees, 10 Rock Thrusters, 15 SSH, LBCs

    x3 Each

    💬 It looks like a stairway. It feels like doom.
    Colonel Mustard’s ankle tapped out here. Respect.

    Exercise 3: “The Crawlinator”
    Pax 1: Bear crawl up ramp, run stairs, crawl to next set

    Pax 2: AMRAP — 5 Hellraisers, 10 Rock Squats, 15 Rock Shoulder Presses, Flutter Kicks

    x1 Each

    💬 Now featuring puddles of sweat to make bleacher crawling extra sketchy.
    Even YHC took off the weight vest. That says it all.

    Wrap-Up:
    Kid Rock blared. Sweat flew. Rocks were dropped. Bodies collapsed. Intentions were lifted to the Lord Almighty, and we dispersed knowing we earned this manniversary.

    Two years in, and still standing. Barely.

  • Cat Herding at El Diablo – from Fracsac

    The Double Nickel week continued with 8 Pax joining YHC.

    Hokie arrived with an FNG, adding to the already eclectic atmosphere at the flag. Thumb War was assigned to get to know the FNG throughout the workout and tell us about him at the COT.

    Disclaimer given and mosey to the field for a warmup. Lots of confusion over the Star Wars themed movements. Hand Grenada and Bogey thought they were already at coffee with all the mumble chatter. YHC was losing the pax and somewhat disappointed but faith was restored when the pax properly identified the greatest exercise ever created. YHC completely recovered with the Squat Twist. That really seemed to get Bogey back in the game. HG seemed lost, probably looking for Mayhem. Opportunity was taken to throw in some Catalina Wine Mixers. Aquanet really liked those and was telling Kilo how they truly were the 2nd best exercise. Kilo simply responded that he could fly a plane now. CWMs have that effect.

    Mosey to the corner of the field. YHC turned to see where the FNG was and realized he already shook Thumb War. He somehow sent him back to the flag. With HG looking for ghosts, The Architect was being drawn to the Bogey side. We quickly did 5 burpees at 11 different stations. Hokie pointed out that we did them at the cones and he was certain we did 55. Yes, yes we did.

    Mosey to the rock pile. YHC told the pax there was a theme coming.

    We did U-Hauls with the rock, followed by Rows. HG was mumbling to himself, the Architect and Bogey were sparring over Star Wars knowledge, and Hokie was looking for more cones. Aquanet and Kilo were making engine noises, not sure what that was about. But Thumbwar was back, which seemed to make our FNG a little disappointed.

    Mosey to the playground for Pull Ups. This was turning into Cat Herding. Somehow got the pax to do 3 rotations of 3 x pull ups with planking.

    Mosey to the KNOT steps. No sign of those guys.

    First we did Everest, which is a lunge up the step and a squat, alternating.

    Next was Elf on the Shelf.

    YHC asked for the theme.

    Burpees
    U-Hauls
    Rows
    Pull-ups
    Everest
    Elf on the Shelf

    It took a while but we got there. Mosey back to the flag for COT.

    Thumbwar did manage to get some info on the FNG. Marine Veteran and aspiring Chef. Welcome Mess Hall!!

    Thanks for joining me and for the brotherhood.

    SYITG

  • Boisterous Rock City – from Fracsac

    The Double Nickel week continued with 8 other Pax joining YHC.

    Disclaimer given then off to meet Hand Grenada while Tenderloin hit the track. Once HG was finished pounding his morning Joe, the pax circled up for the warmup. Nothing to note except the squat twist, which brought much joy to Bogey. Mr Rogers did not like the squat twist, not sure if it was the name or the evolution. Either way, he protested during the SSHs.

    Continue to the Rock Pile. YHC informed the pax that rock burpees would be afoot, so choose wisely. Rudy gave YHC the proverbial middle finger and chose the biggest rock he could find. Kilo heard him mutter something like “he lies.” Kilo responded with “I do too know how to land a plane!” And with that he grabbed an even bigger rock!

    HG got tired of waiting and said he was headed for the hill. Fast Tax said “not so fast” and pointed out a railroad tie and said we should do 5 x rock burpees.

    On we went stopping at a random tree Bogey seemed to connect with. He demanded 5 more rock burpees.

    We continued to the hill for 11s. Rock burpees and OH press. YHC was going to do an ab exercise but HG demanded we lug the rocks. Vagabond yelled out “Do em right y’all”.

    On to the playground for one last thing. Stations with 5 x pull-ups and everything else AMRAP. Two rounds.

    Back to the rockpile and mosey to the flag

    COT

    Thank you all for the brotherhood!

  • Park Squatters – from Hand Grenada

    PSA: Hand Grenada doesn’t believe in backblasts. We believe it is because he doesn’t know how to type, or even read. Therefore, Mayhem is writing this BB for him. Although HG knows this favor is taking place, details were not discussed. Also, HG is not on Slack since he doesn’t want the government to know what is happening on his phone. So… first, feel free to leave thoughtful comments about him on Slack as he will never see them… second, if you need him, hit him up on SnapChat, Instagram, Facebook, TikTok, X or Truth Social since the government doesn’t watch those.

    (Written as if HG was typing it himself)

    Pounded my first coffee and took a stroll across the tracks

    Conditions: 64 degrees, 64% humidity, nearly windless

    Great to see 76-year old Tenderloin back at at Pontiff after a 1+/- year hiatus
    We started with a total of 8 PAX

    Disclaimer: this is peer led and there are peer reviews

    “Wow, Mayhem, you look really good considering you just completed a pre-beatdown 5 mile jog. Good work, son.”

    Mosey 0.16 mi the wrong way around the track to the intersection of the track and the street. Warmarama in the middle of the street, because I said so.

    We did somethings: bend at the waist, self-love, bend at the waist, PP, IW, PP, SQUAT twist

    Mosey 0.16 mi to the first pavilion. Some (Vagabond and Mr Rodgers took the short… um… scenic route). Others followed the Q’s instructions. Particularly Mayhem, what an example he was this morning to the rest of the PAX.

    Two rounds, 4 stations at 4 tables.
    Incline merkins, Dips, Derkins, leg lifts.

    Mosey 0.4 mi to the hill. PAX moved at varying paces. “Dang, Mayhem, I said mosey not sprint. You really are impressing me today, son.” The Architect found us on the way.

    7s… start with 6 merkins, backwards lunge up the hill, 3 SQUATS atop the hill, forward lunge down the other side of the hill, 1 SQUAT twist and so forth. Although YHC was the first to finish, I cheated. To punish myself, I was in a wall sit position waiting on the rest of the PAX, and admiring Mayhem’s form.

    Mosey 0.22 mi to the rock pile. YHC only wanted to say the word “rock” once today since this is Rock City. We never intended on using the rocks. Once we all caught up with Mayhem, we got on our 6 for a few minutes of Mary.

    Mosey 0.13 mi back to the flag. And there goes Mayhem…

    Announcements – great to have Tenderloin back out
    Intentions – cancer sucks & take care of our aging parents
    Prayed us out
    Then Mayhem jogged off into the distance.

    Just one last comment about Mayhem. Great work, son. You are a real testament of what F3 can do for a man. You not only pushed yourself but you pushed all of us. Thank You.

    (Just a reminder… written by Mayhem but through the assumed eyes of HG)

  • Franklin Classic – from Swingline

    BACKBLAST: Franklin Classic
    DATE: 4/30/25
    Q: @swingline
    AO: #El Diablo
    PAX: Mr Rogers, Thumb War, Bogey, Kilo, Hand Grenada, Vagabond, Mayhem, The Architect, Fracsac, Rudy, Padner, Aquanet, and Swingline
    FNG: 2
    TOTAL: 13
    CONDITIONS: ripe for a beatdown

    YHC had the HIM of Pontiff gathered in the field and the mumblechatter begins. Heaven forbid we start out somewhere new! Ornery PAX have to walk a few feet from their comfortable space between the fences. Mr Rogers rolls up with a weighted vest on thinking we are going for a stroll thru the park. Time to prove him wrong!

    (all present tense from here down – picture yourself in wet dewy football field)

    Warm-o-Rama:
    I am Swingline. I am DR from Franklin, TN and not a professional. This is El Diablo. I will bring the heat and I also brought 2 FNG’s today. I ask you HIM to help show them the ropes. Push yourself don’t hurt yourself. Modify as necessary to avoid injury but not to avoid putting in the work.

    We will start with some SSH’s. 30 because it is the 30th of April.
    In Franklin, we start every workout with the mission of F3 to remind ourselves why we are here. Mission stated – especially key for our FNG’s.

    BAC’s x 10, Back BAC’s x 10, Hill Billy Squats x 10 = 30
    Down in plank position 5 core principles and our credo x 5 each = 30.

    Time to heat up the warm up.
    10 burpees.
    Now 9.
    And 8.
    Trend continued: 7, 6, 5, 4, 3, 2, 1.

    Thang 1:
    Lets mosey north to the playground. Line up and grab some slippery ledge. In high plank, shuffle counter clockwise. When I say down it’s one merkin. Keep shuffling. When I say tuck its toes to ledge. Went around about half the park with several ups and tucks. Recover shortly. Now back CW.

    Thang 2:
    Mosey toward the hill. Stop for some filler work – tracers in the parking lot tracing out the lines of the spaces sprinting forward, shuffling left, politician back, shuffle, and repeat the length of the lot. Had to stop at the corner because the Q can’t figure out angles. Plank for the 6. Now mosey over to the hill for 4/30’s. 30 reps total. 5 burpees at base of hill. Crawl bear (bear crawl backwards) up the hill. 20 derkins or merkins at/near top. Bear crawl down. And 5 burpees at base of other side of the hill. Low plank for the 6. That’s 1 round. Rinse and repeat for 4 rounds. Mayhem only wanted to do 3 rounds but it’s 4/30 so no-go.

    30 jump squats for a little break and we are headed back.

    Thang 3:
    Mosey back toward the field. Tracers to even it out and get some shuffles to the right. Mosey to the goal line. 30 gorilla crawls – 15 each side. Then mosey back to the startex.

    Mary:
    10 “Franklin” Absolutions: 8 count – start in squat position, down to plank, down right elbow, down left elbow, plank jack, right up, left up back to squat – that’s 1
    Captain Thors: incremental 1 big boy to 4 American hammer combo. 1 BB + 4 AH, 2 BB + 8 AH, 3 BB + 12 AH…. all the way up to 9 BB + 36 AH. Was shooting for 10 + 40. Maybe next time boys!

    COT:
    This ding dong could not get phone to work, “recorded” a video of you HIM’s name-o-rama Franklin style – appreciate the adjustment.
    Named 2 FNGs that I work with. Welcome!!
    * Podner
    * Aquanet
    Moleskin: El Diablo on your shoulder. When I ok’d to Q El Diablo a few weeks back the first thing that came to mind for a moleskin was the idea of the devil on your shoulder. That thing there tricking you into negativity – like negative self talk and believing lies about yourself and telling yourself stories that might not be true. I’m not ____ enough: good enough, smart enough, don’t make enough money, etc. I encourage all to find ways to battle those lies with truth and confidence. F3 is an amazing organization that can help by surrounding yourself with other men that can pour into you and help you grow in your leadership. I asked the existing PAX to be there for the FNGs (hopefully they keep showing up!!). Remember who you are, you’re true identity and who you are called be as a leader!!
    We squeezed in together with an arm up for a Franklin style ball of man – prayers lifted up – and LEAD on 3!

    PLC was enjoyed by all! A few PAX felt I didn’t prescribe enough burpees so they did some extra credit. I will remember that for next time (or maybe tomorrow :))

    Thanks for letting me lead this morning! You HIM crushed it! And I truly am grateful for the southern hospitality shown this morning!! Thanks brothers!!

    Swingline out.

  • Hey F3! Stop Chucking My Dang Rocks! – from Hawgcycle

    Conditions: Clear and 71 degrees. Humidity 93%. Wind 6 mph from SSE

    Warm-Up: SSH x 31; IW x 15; Peter Parker x 15; Grass Grabbers x 15; Shoulder Taps x 14; Lunges x 15; LBC x 20; Low Slow Squats x 15

    The Thang:

    Rock Climb – Rockees x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30; Big Boi x 35; Chest Press x 30; Rows x 25; Curls x 20; Squats x 15; Shoulder Press x 10; Rockees x 5

    Mosey to the Fence for Fence Chuckers. We chucked for 10 minutes or so. We quit chucking when Fracsac hit the path.

    We moseyed around the south end of the field toward the gym. Stopped at Mr. Rogers Brogahood for dips as we waited for the six.

    At the gym we did BTTW, 15 Curls from People’s Chair, BTTW.

    Return the Rocks and Run back to the flag

  • In Honor of Fr Kapan – from Mahatma

    The morning was crispy and after a long train 4 pax crossed the tracks to find Bogey in the cage doing a solo warm up as the clock was now 5:35 so no time to waste. All pax to line up on the goal line for a Red Barchetta – run the field 100 SSH, run back then 3/4 field 75 BBSU yet with the stickers in full bloom we all suffered a little pence then YHC modified to a square dirt patch to finish out – 50 air squats, 25 merkins and only 5 burpees.
    Followed by a short 3/4 track Indian run with the boom box baton – stopped at the pull up bars 3 rounds of 3 PU short run 5 merkins.
    Transition to several rounds of Mary
    Now 3 rounds of 3 PU short run 3 burpees.
    Transition to several rounds of Mary
    Head to the rock pile to grab a solid rock of choice for several rounds of: sitting over head hold, curls, chest press, squats, rows, pistons (thanks Rudy for the intro Handgranada said his back felt them from Monday) curl/sqaut/press, TriCep ext, and finished with curls again.
    Indian Run Back to pin.
    COT – Bogey threw out LQCO reminder for 2026 (better luck to Scantron, Uptown team, Frac/Triple and of course Handgranada)
    Prayers for intensions as well focus on Pride and Humility which Fr Kapan helped his troops endure while in Korean prisoner of war camp.