F3 New Orleans

Tag: Hand-Grenada

  • Block City – from Mahatma

    Beautiful Morning in Metry
    YHC arrived 5 minutes early and decided to review an article and got side tracked, looking up it had just turned 5:30. With haste YHC jumped out the truck, grabbed 2 blocks from the back and headed to the cage. The Knots crew was already peeling off, and 6 pax awaited…..after a quick disclaimer (while tying shoes) we headed to the field.

    Warm Up variation of count:
    Windmills
    Good Morning Stretch
    Burpees
    SSH
    Mnt Climbers
    Peter Parker Peter

    Head to bleachers – Merkin climb up X 2 then transition to bleacher snake run 3 burpees at the gym end then work our way back 3 burpees on the other.

    Push up ladder with block crucible to finish, rinse and repeat

    Bear Crawl at 5 yard increments from goal line to the 50, then 25 merkins
    Mosey to the other end of the field – then mosey from goal line to the 30 – perform 10 Carolina Drydocks – bearcrawl to the other 30 – 10 more Carolina Drydocks sprint to the goaline.

    Somewhere we did Indian Runs with reverse block pass.

    Then block slide

    Finished with circle of block – curls and tricep extensions

    A little Mary mixed in. Back to the cage with 2 minutes unused – we filled it with 5 Burpees and some gas pumpers

    COT – Be a Good Samaritan

  • Shmedium Rocks in the Field – from Mayhem

    YHC grabbed the Q ten hours before game time.
    6 PAX for the real workout. 7 PAX went to walk around with Scantron.

    Disclaimer followed by a mosey in the direction of the rock pile. Selected a well lit area so those that caught the train could easily find us.

    Abe Vigodas, Grass Grabbers, Imperial Walkers (except Mahatma, he wanted to do Hill Billies first), Hill Billies (except for Mahatma, he already did them), Peter Parker Peter, Mountain Climbers, Arm Circles, Reverse Arm Circles.

    Grab a SHMEDIUM rock and circle up.
    8 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Bring your SHMEDIUM rock to the field with preset cones.
    Rd 1: murder bunny to first cone, 10 manmakers, lunge to second cone, 10 manmakers, rifle carry to third cone, 10 manmakers, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 2: murder bunny to first cone, 10 thrusters, lunge to second cone, 10 thrusters, rifle carry to third cone, 10 thrusters, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 3: leave the rock, bear crawl to first cone, 10 merkins, bear crawl to second cone, 10 merkins, bear crawl to third cone, 10 merkins, backpedal to start

    Rifle carry, indian walk back to near rock pile

    3 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Return the rock
    2 minutes of Mary
    Back to the flag for COT
    The 8 walkers were 3 minutes late, walking

    Announcements: Hand Grenada and Mahatma have a burpee bet on the 2024 LSU-Ole Miss game

    Intentions: Scantron’s nephew, Blake, and all those that remain silent

    Great to lead
    SYITG

  • Hump Day Shenanigans – from Vagabond

    Warmup
    Football field
    Bear crawl 10 yards, then 3 more stations 10 yards apart
    20 reps, descending
    16
    12
    8
    4
    Bobby Hurley
    Smurf Jacks
    Burpees x5
    Thrusters
    Back pedal return
    Plank and wait for 6

    Soccer

    COT

  • Descend the Ladder con Roca – from Bolt

    Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists.
    The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press.
    Begin at first tree along side the parking lot facing the gym (it was here that Mahatma took off to second tree to do exercise one—not the directions!), Carry rock to second tree for second exercise where we all paid five burpee penalty for the transgression.

    At fifth tree plank on the six, turnaround and head back the opposite way with one less rep/exercise finishing at starting point. Rinse/repeat until we’ve descended the ladder.

    It was prior to starting round six that I introduced the skip exercise rule: call out, “skip” and roll Deca die of pain for our fate that replaces the skipped exercise, advance to next tree and resume the ladder. Mr. Rogers went first, followed by several others; we did ultimately finish the ladder in time to return rocks and circle up at the flag for Rochamburpee until time: winner does five merkins, loser does three burpees.

    Honored to lead and totally spent; this one sucked. COT.

  • 4 Corners – from Vagabond

    Warmup

    2 laps round track with rock – 15 reps each corner
    Rows
    overhead press
    curl
    Knee lunges rock twist

    Parking lot – conveyor partner up
    1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back
    Pax 2 big bois while waiting then backward runs to get rock brings it back rifle carry
    3x

    Gazebo pax choice

    Al Gore with rick extended

    COT

  • Diamonds in the (WET) Rough – from Mayhem

    At 5:29am, we had a total of 4 PAX including 1 KnoTer. By 5:31am, we increased the number by 3. Appreciate Mr. Rogers’ jog to the flag knowing his tardiness.

    Disclaimer followed by a 200M mosey around half the track. Warmups included AVs, GG, PPP, MC, and Arm Circles both ways. Warmup kept brief, as YHC was excited to get the show started.

    200M mosey to the benches near the playground. PAX pair up.
    Derkins as timer / Flutter Kicks (switch)
    Dips as timer / Freddie Mercury (switch)
    Derkins as timer / Big Boys (switch)
    Dips as timer / LBCs (switch)

    Mosey to the open baseball DIAMOND.
    7 of DIAMONDS in the WET Grass (aka ROUGH).

    Rd 1- 7 burpees at each base/home plate
    Rd 2- 14 shoulder taps at each base/home plate, bear crawl home
    Rd 3- 21 Bobby Hurleys at each base/home plate, lunge home
    Rd 4- 28 LBCs at each base, 28 Big Boys at home plate
    Rd 5- 21 Bonnie Blaires at each base/home plate, lunge home
    Rd 6- 14 Floyd Mayweathers at each base/home plate, bear crawl home
    Rd 7- only 4 (feeling soft) 8-count body builders at each base/home plate

    Mosey back near flag.
    2-minute wall sit along fence.
    Bogey led us in some Mary.

    Back to COT.
    Prayers for Pool Boy’s M’s positive results, Wedding Planner’s 3rd not feeling well and Bogey’s upcoming travels.

    Happy to lead these men this morning.
    Pool Boy said “top 5 hardest workouts”… I consider that a WIN!
    SYITG

  • Remember 9/11 – from Fracsac

    With a Q-less Rock City at 0530, the Knot’s Pax left to do their thing so YHC gave a disclaimer and took the reins. Started with a warmup on the field.
    Mosey to Rock pile and grab a medium rock.
    With this being anniversary of 9/11 we had a 9/11 themed beat down.

    10 no cheat ‘mericans and 11 burpees
    3 sets of 11 reps with a rock of stuff

    10 no cheat ‘mericans and 11 burpees
    3 sets of 11 reps with a rock of stuff

    10 no cheat ‘mericans and 11 burpees
    3 sets of 11 reps with a rock of stuff

    Mosey to gym and find some bleachers.
    9 steps up and down x 11 rounds

    Lots of calf raises followed by some Mary.

    COT remembering the attack 22 years ago.

    SYITG

  • Friday morning Football – from Pool Boy

    Weather a nice 81 degrees. Quick disclaimer as Knots headed for their workouts and we hit the football field. With it being football season, thought some of us could relive our glory days.
    WARMUPS of:
    SSH
    Grass Grabbers
    LBC’s
    Arm circles
    Peter Parkers
    Imperial walkers
    Hillbillies
    Merkins
    7 FOOTBALL WORKOUTS
    1ST Karaoke 40 yds- 10 merkins. Karaoke 40 yds back – 10 merkins
    2nd Backpedal 40 yds – 10 merkins. Backpedal 40 yds back – 10 merkins
    3rd High Knees 40 yds – 10 merkins. High-knees 40 yds back – 10 merkins
    4th 12 up downs
    5th With 4 cones in a square, back pedal to 1st cone, then shuffle to 2nd and sprint. 5x
    6th With 4 cones in a square, bear crawl to 1st cone, then karaoke to 2nd and sprint. 2x
    7th With 4 cones 3 yds apart, agility drill of shuffling feet. 5x

    Game time! After a few rules, a football game commenced.
    Team 1(shirts): FNG(Manziel), Wedding Planner, Hand Grenada, Mayhem
    Team 2(skins): Pool Boy, Mahatma, Vagabond, Architect
    I believe skins took it 3-2.
    All time QB – Bogey Montana

    Some Mary to finish out.
    COT. We welcomed FNG – “Manziel” to the group

  • Hump Day Gloom – from Vagabond

    Black Jack 21s

    Run lap, warmup

    7 stations

    Field
    burpees
    Sit-ups
    Squats

    Gazebo 1
    Step ups alternating
    Derkins
    V ups

    Wall Gym
    Plank ups
    Wall step ups
    Incline wife pleasers

    Stairs Gym
    Calf raises
    Balls to walls 21 secs
    People’s chair

    Gazebo 2
    Dips
    Bulgarian split
    Decline shoulder taps

    Hill
    Bear crawl to top and crawl bear down
    Incline hello dolly
    21 incline burpees

    Rocks
    Thrusters
    Curls
    Russian twists

    Mary

  • Uptowner Old School AMRAPs – from Mahatma

    YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!

    After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.

    Various cadence:
    2 rounds Scantron stretch
    Side Lunge
    Windmills
    Nolan Ryan’s
    Peter Parker’s
    Mnt Man Poopers
    Parker Peter’s
    Forward Lunge Left leg with Arm circles
    Flap Jack
    SSH

    Grab a rock
    1st AMRAP (as many ROUNDS as possible)
    Thrusters (a.k.a. squat press) x 10
    Merkins x 10
    10 wall jumps or alternating step ups
    Lunge walk from tree to light pole
    Walk or run back
    This is 1 round – complete as many rounds as possible in 10 minutes

    Grab your rock relocate on the other side of the road – 4 rounds of Mary

    2nd AMRAP
    6 burpees
    Extended Curls x 10
    6 burpees
    Squat front raises x 10
    Bernie Sanders from tree to power pole
    Walk or run back
    That is one round – again complete as many possible in 10 minutes

    Rtn the rocks – 1 minute of plank to push ups

    COT