F3 New Orleans

Tag: Hand-Grenada

  • Hump Day Beatdown – from Vagabond

    Warmup

    3 exercises then round the gym between each with bear crawls and lunges

    Pax choice under gazebo

  • National Drive Thru Day – from Rudy

    July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.

    Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”

    Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.

    * Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.

    Then grab a rock and lets head to the Pavillion for some Tabata.

    Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.

    Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).

    At this point, Bogey and others seemed VERY upset about the musical choices.

    Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.

    Mosey back to the flag to the sounds of Eye of the Tiger for our COT.

  • El Diablo – from Pool Boy

    Temperature 84 degrees.

    After giving brief disclaimer, Mosey to bleachers near back of the playround.

    Warmups –

    SSH
    Imperial Walkers
    Grass Grabbers
    Mountain Climbers
    Arm Circles

    Round 1
    5 shoulder taps, 10 plank jacks, 20 merkins, 30 squats, run up and down bleachers, run around parking lot and back. 3x
    Round 2
    Mosey to mini levee, line up shoulder to shoulder with hand slap between pax. – Indian merkin ladder
    Round 2.5
    In teams of 2, bear crawl race.
    Round 3
    Under pavillion by the track, calisthenics consisting of dips, LBC’s, step ups etc
    Round 4
    Head to football field, 2 man relay. 100 yard sprint/jog; teammate does burpees

    Head to the Flag. COT

  • As faithful as the sunrise – from Kenna Brah

    Warm ups –
    SSH x 20
    Imperial Walkers x 15
    Upper Body Twists x15
    Abe Vigoda – pause for 4 ct on each leg X10 each leg
    Low Slow Squat x15

    Main Thang –
    All about the Benjamins – 100 reps of various exrcises
    Tote a sufficiently difficult rock to the Parking Lot
    Line up abreast
    Rd 1
    Curls with Rock x 25, Lunge Walk 25 steps, Merkins 25x Lunge Walk Back 25 Steps – repeat 3 more times
    Early finishers were treated to some Mary while we waited for the 6 – this was peer lead, and impromptu by the pax

    20 Sec Recovery count –

    Rd 2
    Rows 25x, side shuffle 25 steps, 25 4ct Mountain Climbers, Side shuffle back 25 steps – repeat 3 more times

    Brief recovery Mary while we wait for Rudy- ahem – the 6. He’s fussy about form ya know.

    Rd 3
    OHP 25x, backwards run 25 steps and back 25 steps, – 2 more X , return rocks and COT. Oh, we forgot Rudy!! Ware Eagle has him in tow and brings him home. Grumpy for the disrespect we showed. That’s on me.

  • Hard Times make strong men – from Kenna Brah

    IMPACT Warm Up
    Imperial Walkers
    Merkins
    Plank Jacks
    Alt Should Taps
    Crunches
    Tie Fighters

    First and 10
    Heavy Rock – 11’s
    10 yd Line – 10 Curls, 1 OHP
    Sprint to Far end Zone,
    Recovery Jog Back

    Added Some Mary since we killed that first round!

    Recover on the Other End
    13’s
    Reverse Run Like Before
    12 – Sumo Squat,1 – Clean

  • 7s on 7/7; where’s Rudy!? – from Bolt

    Mambi (welcome back Kotter) and Rougarou did KnOT.
    Warmorama of the usual to the usual tune with 5 bonus burpees at the end bc…well it is Friday!

    The Thang:
    Mosey to playground for Morning Call just for Rudy in support of his Murph training (yet no Rudy to be found).
    Mosey to rock pile and circle up WITH the Q on your six for some Mary: LBCs x 31, Penguins x 32, Wife Pleasers x 20.
    Grab a large rock and head toward the dog park single file (SINGLE FILE Kenna Brah!) thus we had 5 penalty burpees for not following instructions (YHC could tell in the warmup that KB would b a problem today). Bogey excitedly asked to change the song thinking the 5 burpees were paid as a “skip tax” instead of penalty—wrong, 5 more burpees.
    Continue single file toward the dog park when YHC called an audible for the pavilion (there’s no way we would finish on time with what I originally conceived).

    Circle up for everyone’s new favorite: protractors followed by 7s on 7/7 (Rudy lives for this kinda thing—still no Rudy!) made up of rock chest press/8-count bodybuilders with 5 box jumps sandwiched in between. There was a Hand Grenada skip somewhere in there, costing everyone 5 burpees.

    Rochamburpee is next: pair up in high plank for 10 rounds of rock, paper, scissors where the loser does burpees, the winner does merkins, and a tie is merkins for both with the count being the round number. The pax REALLY liked this as Pool Boy mentioned at coffee that it seems easy enough at the outset.
    Return rocks to pile; YHCs rock seemed to get much heavier on the way back(must’ve soaked up humidity or something). Mosey to flag. COT (honored as always, gents)!

  • Not A Licensed Professional – from Pool Boy

    Started off with a Geaux Tigers and that I am not a licensed professional.

    Some headed to KnOT while the rest moseyed to rock pile.

    WARMUP
    SSH
    Squats
    Imperial Walkers
    Arm circles
    5 burpees
    Peter parkers
    Parker Peters
    Grass Grabbers

    THE THANG
    Grab a rock and head to football field
    With the rock, we did 60 calf raises, 50 squats, 40 lunges, 30 overhead press, 20 bench press and 10 manmakers with each exercise followed by 400 meter run.
    After rock workout, we finished with LBC’s, flutter kicks, Dying cockroaches, penguins and a 2 minute plank. Head back to rock pile and run to the COT.

    Countoff, Namerama and closed with prayer. Great Way to start off Friday guys!

  • Deuce is Loose – from Vagabond

    Dirty McDeuce

    Warmup – plus everyone traded / carried large log through beat down

    Gym: 12 rep of each exercise

    Derkins
    Sit ups
    Lunges
    ++++
    Shoulder taps
    V ups
    Bobby Hurley
    ++++
    Plank jacks
    LBCs
    Side lunges
    ++++
    Nolan Ryan
    Freddy Mercury
    Bonnie Blair

    Each revolution:
    Bear crawl up ramp
    5 donkey kicks back of building

    Field: Sprint and back pedal 100 yds total

    Jack Webb

    Mary

    COT

  • Can I get the Instructions Again? – from Architect

    Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout.

    Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible as we went through some suicides with and without the rock. FNG showed up late, but jumped right in. PAX felt guilty and grumbled that no one brought an extra rock to share.

    We moseyed over to the Hill, and capped the workout with some 11’s accompanied by OHP at the top.

    Ended with more confusion in the COT, but was finally able to get FNG a shiny new name, Radiohead.

  • All the Parts 6/12/23 – from Bolt

    Warmorama of the usual but almost with the wrong song—corrected, commence, complete. 

    The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work…
    Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends as a barely can walk. Mosey to playground and plank along edging for Morning Call (really wicked with 12 pax; modify to two groups of six next time???). 

    Mosey to rock pile for medium rocks and all the parts (lower body, upper body, abs):
    Curls, LBCs, reverse lunge, protractors, tricep press, O rings, wife pleasers, Yang squats. There were several 5 burpee tolls paid to skip songs, mainly at War Eagle’s hand (for those who don’t know, War Eagle is practically a Kotter and when he does post, he likes to complain about being there for a real workout while not actually working out…). Back to the flag for COT with the KnOT group. Two DR: Cliff Notes (79!), Cousin Eddie.