F3 New Orleans

Tag: Hand-Grenada

  • 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.

  • 5 Years On – from Rudy

    5 Years ago, my Dad passed on after a short cancer battle. 5 years can fly by in an instant – still feels like yesterday. Today, I drew up a Q calling on memories of him.

    Grab a rock. YHC was happy that Mr Rogers noticed that I got a larger one. Trying to do my Dad proud…

    The Thang: 1 minute of exercise, 30 seconds of rest. Each time, that rest would include 4 burpees.

    Round 1: Dad loved his DEWARS. Derkins, Elbow Plank, Werkins, American Hammer, muRkins, and Smurf Jacks. 24 Burpees in.

    Round 2: Dad, an OB doc) loved delivering babies. STORK: Squat, Thruster, Overhead press, Rows, Kettlebells. 44 Burpees in.

    Round 3: An avid golfer, with 4 hole-in-ones: GOLF: Gas Pumper, Outlaw, LBT, Flutter Kick. 60 Burpees.

    Round 4: He introduced my kids to his favorite snack – Peanut Butter and Butter sandwiches. PBB: Piston, Big Boys, Bench press. 72 Burpees.

    Round 5: He gave me my name – Robert Paul Christmann, JR: Jump squats, Rifle hold. Last time, we only did 3 burpees – brings a total of 79 burpees, his age when he passed.

    Back to the flag for COT. I still remember when my Mom called 5 years ago. It wasn’t a surprise. I was flying to Madison that day, hoping to see him one last time. I didn’t get to that time, but I am blessed with memories of the times I shared with him. Grief and sadness help shape us all – so today, I can be thankful both for my time with him, and for the times I still miss him.

    Thank you all for letting me share some memories of him!

  • BOMBS & POMS – from Kilo

    A little stolen BD this morning from the PAX in JAX

    0530: disclaimer given
    0531: mosey started to the W-O-R
    SSH, TIE Fighters forward and reverse, HB, and IW, finish with the Vagabond Sunrise

    Mosey to the parking lot, quite a bit of grumbles about the amount of moseying down already… partner up and on to the THANG

    BOMBS – burpees, overhead claps (in a deep squat), merkins, big boys, and squats: 50, 100, 150, 200, 250
    Pax take turns running to the light pole that was illuminated with a plane directly over it and back. Some chasing and sprinting was done so as to keep up the spirits.

    POMS – plank, reverse plank (aka Overhand Plank), merkins, squat hold all for 20 count by the resting Pax

    Mosey back to the W-O-R spot for some broga and MC’s sprinkled in

    COT: gratitude for all that the Sky Q has done for us this week and for a successful Leg Quarter Cook-off tomorrow

  • – from Architect

    Chilly, Wet, and Windy….Gloomy.

    YHC had plans but still needed to get creative to fill the time.

    Disclaimer given, although not entirely accurate.

    Reverse mosey to bleachers, warm-ups, followed by bleacher runs over to playground.

    Tha Thang: Planks and pull ups, 5, 4, 3, 2,1

    Mosey’d to rock pile, YHC encourage larger rocks, some were still hesitant to see what they could do.

    10 rows, 10 squats, carry rock 50 yards. Jog back the 50 yds, 10 merkins, job back to rock.

    Repeat above but reducing reps by one each round.

    Quick Mary, back to Flag for COT.

    Prayers for @Chips.

  • – from Architect

    Chilly, Wet, and Windy….Gloomy.

    YHC had plans but still needed to get creative to fill the time.

    Disclaimer given, although not entirely accurate.

    Reverse mosey to bleachers, warm-ups, followed by bleacher runs over to playground.

    Tha Thang: Planks and pull ups, 5, 4, 3, 2,1

    Mosey’d to rock pile, YHC encourage larger rocks, some were still hesitant to see what they could do.

    10 rows, 10 squats, carry rock 50 yards. Jog back the 50 yds, 10 merkins, job back to rock.

    Repeat above but reducing reps by one each round.

    Quick Mary, back to Flag for COT.

    Prayers for @Chips.

  • The Daniel – from Kilo

    YHC woke up ready to Q, ready to pick up the pace to get through this week and ready to honor one of our fallen heroes. Inspired by The Architect’s callout a few weeks ago to Q more this was my 2nd Q in as many weeks. And so on the Eve of El Diablo, YHC did what all good non professional trainers do… googled “hero workouts” and scrolled a little bit until the Daniel popped up. The PAX came out from the gloom, some in cars, some on foot coffee in hand, some on bikes and we began the Thang.

    The THANG:

    WOR: SSH, GG, Hillbilly’s, Slow Pagodas, Imperial Walkers, and finished with some TIE Fighters

    @ the Playground
    5 Rounds: 10 pull-ups, 10 merkins, hold a plank and rotate

    Mosey to the track for a 400 m Washington Football Team Run

    Rock Pile Partners: 10 thrusters, merkins, 11 thrusters, merkins

    Mosey to the track for 800 m on your own

    Different partners: 10 squats, merkins, 11 squats, merkins

    Started a Washington Football Team run but cut it short, PAX were beginning to think something was wrong with YHC… moseyed to a wide spot in the road,

    20 count merkin Ring of Fire
    Broga
    10 count merking Ring of Fire (lest Vagabond not feel like he was exercising)

    Finished with COT: Gratitude for community of F3

    SYITG

  • Big Boy Battle at the Mound – from Mr Rodgers

    Conditions: Foggy, springy, and perfect for chaos

    Disclaimer? What disclaimer? YHC was so locked in on the plan that a PAX had to ask if we were doing one. Oops. Onward.

    Warm-up at the Rock Pile:

    Low Slow Squats

    Hillbillys

    Grass Grabbers

    4-Count Wife Pleasers

    Peter Parkers

    Shoulder Taps

    Game On: Grinder Relay
    Teams of two. One rock per team. Rifle carry to the Indian Mound with rock hand-offs mid-journey. Let the madness begin.

    Round 1 – 4 Rounds, 3 Sets:
    Set 1:

    P1: Bear crawl up, crawl bear down

    P2: 10 Thrusters + Big Boys until tagged

    Set 2:

    P1: Mound repeat

    P2: 10 Shoulder Presses + Big Boys

    Set 3:

    P1: Mound repeat

    P2: 10 Rock Swings + Big Boys

    Scoring was based on total Big Boy sit-ups per team… which got chaotic fast.

    Mahatma started crawling before instructions were even done (classic), tanking his team’s strategy from the start.

    Round 2 – 1 Round, 3 Sets:
    Now with lunges instead of crawls. Exercises included:

    Burpees

    Squats

    Bent-Over Rows
    (And yes, more Big Boys… so many Big Boys.)

    Winners: Kilo and Mayhem – focused, efficient, and didn’t ask how many reps the other teams had.
    DQ’d Teams:

    Vagabond: Spent more time asking for others’ counts than doing his own.

    Mahatma & Hand Grenada: Jumped the gun, ignored instructions, and swapped bear crawls for lunges due to… stickers.

    Penalty: Losers carried the winners’ rock back. Because pain builds character.

    COT: Quick name-o-rama, a prayer to be grateful for strong bodies (and tougher minds), and we called it a wrap.

    Moral of the story:
    Follow instructions. Respect the stickers. Never trust a Q who skips the disclaimer.

    AYE! 👊

  • Miracle Monday – from Kilo

    With the current scuttlebutt that New Orleans is potentially maybe who really knows thinking about adding an NHL expansion team, YHC thought it would be good to toast one of hockey’s great coaches, Mark Johnson who also happened to play on the 1980 USA Miracle Team.

    Rudy was the first to show on this 65 degree morning in the gloom and we gave it one minute to see if any other PAX would show up… pretty soon we heard the familiar flip flop flip flop of Hawg trotting down the road. A quick disclaimer was made and we were off to the pile.

    Two PAX (Scantron and Handgrenada) showed up out of the gloom but only one joined for the Warm-o-Rama, a quick one to get the blood pumping because it’s Monday morning and we got rocks to lift. Mr. Rogers showed up while we were rock picking shocked that he missed the warm up… Rocks were selected and mosey commenced to the parking lot.

    The THANG:

    5 rounds because we have 5 days to conquer this week for Sky Q and our Families.

    1. 10 x chest press, run to the yellow poles with lights and 10 merkins
    2 chest press + 10 x shoulder press, run, 10 merks + 10 burpees
    3. CP + SP + 10 x squat, run 10 merks, 10 burps, 10 lunges (2 is 1)
    4. CP + SP + SQ + 10 x KB Swings, run, merks, burps, lunges, 10 decline merks
    5. CP + SP + SQ + KB + 10 Dips, run with rocks

    Then we did a remake of the wall sit in Miracle (go watch it if you haven’t, go watch it if you love an underdog, go watch it if you have or don’t have any patriotism… just go watch it). We passed the rock a few times during the wall sit made the KnOT’s guys jealous of our sweat, TripleShift didn’t know we were even there he was in such a meditative stretch.

    Slow Indian mosey back to the rock pile to finish with bicep curls then to the field for a round of Mary which was just variations of wife pleasers and superman to boat, stretched for about 30 seconds and that was the day. #SYITG

  • 21s on the 21st – from Vagabond

    Black Jack 21
    Everyone carries a weight round pontiff

    Merkins
    Squats
    Lunges 1 is 1

    Shoulder taps
    Hillbilly 2 is 1
    Bobby Hurley

    Bleachers
    Hip slap
    Leg raises
    Step ups

    Nolan Ryan 1is1
    Side lunges 1is1
    Wife pleaser

    Plank jacks
    Squat kick 1is1
    Big bois

    Wall
    Walk ups
    Calf raises
    Plank ups

    Gazebo
    1 leg power ups
    Irkins
    Flashers