F3 New Orleans

Tag: Hand-Grenada

  • Parade of Pavilions – from Pool Boy

    The Architect and I decided on a combo Q. We bounced some ideas off each other and picked El Diablo
    With near perfect weather, 13 pax were ready to Cease the day.
    Mosey to the rock pile

    Warmorama
    Side Straddle Hops
    Grass Grabbers
    Arm Circles
    Peter Parker’s
    Toy Soldiers

    Round 1 – Grab a rock and Mosey to first pavilion by dog park
    15 step ups each leg
    20 dips
    25 curls with rock

    Round 2 – Indian Walk to pavilion #2 by gym while rifle carrying rock. 3 burpess along the way
    15 step ups each leg
    20 dips
    25 curls with rock
    5 burpees

    Round 3 – Mosey to pavilion #3 by kids playground
    3x 10 Rock squats
    3X 20 American Hammers
    3x 30 Rows

    Round 4 – Mosey to pavilion #4 by track
    3x 10 rock presses
    3x 20 Big Boy Situps
    3x 10 merkins

    The clock struck 6:10. Head back to rock pile and then horses back to stable.
    The Architect prayed us out. Thanks for allowing us the combo Q!!

  • 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

  • All Hail the 88th – from Rudy

    March 29th, the 88th day of the year. That screams out for a particular exercise. Hint hint – fortunately, Frac knew the answer…

    But first – the air was a bit chillier than anticipated for this first annual National Midriff TShirt Day. Bogey and Frac joined YHC in baring our bellies. Not quite sure how this idea started, I blame over-caffination at CC’s on Monday. Hokie, Mayhem and PVC KNEW what was expected, but bailed on us. The other 6 PAX (including 1 FNG who undoubtedly was wondering what he’d gotten into) were blissfully unaware of that expectation.

    So we started with 9 burpees OYO as a penalty – 1 for each fully-clothed PAX

    Then off to the rocks (“Don’t cheat yourself” was the instruction. Frac and FNG took that to heart).

    In the field, YHC’s timer struck 4 minutes. That meant – its time for 8 8-count body builders. After PAX completed, YHC explained that the timer was set to go off every 4 minutes. Each time, drop what we’re doing and do 8 8-count body builders. We’ll finish with 11 sets, 88 total 8 counts. Good times!

    Thang 1: 8 x 8 x 8 to work these flabby, exposed midriffs back into shape. Start on one side of the field with 8 Twists, then in the middle with 8 4-count slow flutters, then the other side of the field with 8 BBSU. Then return to the start of the field. All exercises and movements con roca. The goal is to get 8 sets.

    Oh, and YHC would announce the 4 minute timers.

    The Architect set the pace, finishing his 8th set right around 6am (just after set #7). In the interest of time, YHC called it off.

    Thang 2: Keep that rock up. 8 Overhead, 8 curl, 8 row. Repeat at 7, then 6, … then 2, then 8. 2 more sets of 8 counts in the loop.

    Time to return home – via a rifle carry to the rock pile. Hand Grenada took off at a sprint. Impressive!

    One more set at the rock pile. Horses back home, and finish with the 11th set right as time expired.

    Back at the flag, finish with name-o-rama, naming our FNG – “First Shot”. Maybe that was because it was the first nickname shouted out, or maybe it was because he’s proud parent of a sweet little girl, born approximately 9 months after his wedding day…. (BTW – He’s Mutt’s son)

    Closing with a prayer to help us all live our life intentionally, as we called out intentions for those who are sick.

  • 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!

  • El Diablo Head to Toe – from Bolt

    Aiming for full body engagement where sunrise/sunset resistance bands is the timer (x15) with Pax at different stations con roca: reverse lunges, squats, tricep press, OH press, curls, rows, chest press AMRAP (target:40), rotating to the left. Once all the pax had the pleasure of each station, on to Mary: wife pleasers, dying cockroaches, etc. and YHC couldn’t resist the draw of the high jump: everyone cleared the starting height and two of us cleared the second one, tie for the COT

  • 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

  • The Rocks will keep you warm! – from Rudy

    Old Man winter returned with a vengeance. Hokie tried to avoid the workout, but fortunately he decided to show up to see what kind of train-wreck YHC had planned. 12 PAX got to experience a test run of some concepts that may never see the light of day again. Thanks to Gabby for inspiring this, and then even showing up to see it through.

    Mosey to the rock pile for a quick warm up of the usual things, then grab a rock and head to the football field.

    The goal of today’s workout is soft of Dora-esque, but different. Sharing the load, pondering the types of activities that may work for the “Grow Run” experience in October.

    Thing 1: Leave the rocks at one end of the field, mosey to the other end. 3 teams, each team has to complete 150 Merkins, 150 Bigboys, 150 Bonnie Blairs and 150 Overhead Presses (which meant someone had to run the field and collect rocks). How the teams divided the work was 100% up to them. After a moment to strategize (YHC’s favorite Jeff Probst-ism), Go. Team 1 was the winner, and got to choose a “reward”. They chose “1 lap”. Team 2 was second and got to choose their reward – oddly, they chose “burpees”. Team 3, YHC’s team, in DFL was left with the 3rd choice – “plank”.

    Thing 2: New teams of 3. This is a 10 minute event. On one sideline, 1 PAX does manmakers. On the other sideline, 1 PAX does thrusters. 1 PAX runs back and forth. Total # of reps is the winner. When PAX switch positions is entirely up to them, just always have 1 PAX doing each of the 3. Winner this time chose “plank”, 2nd place (much more wisely) chose “lap” leaving 3rd place with “burpees”.

    Get the rocks back to the pile and get back to the flag. Hand Grenada assessed a 1 burpee-per-second penalty to YHC for each second passed 615. Penalty assessment stopped around 120 burpees, YHC is still paying the cost OYO.

    NMM:

    It’s a treat to see Tenderloin joining in with the rock selection – pushing himself, challenging himself. And sincere thanks to Triple Shift who served as a personal trainer for Tenderloin – helping him get the most out of this workout, while he continues his F3 acceleration.

    YHC had the pleasure of being in a group with Pillsbury. That man pushed himself. Facing exhaustion, Charmin would nudge him along and he would dig deeper and do a little bit more. That’s the spirit of F3. Push ourselves along, and help each other do a little bit more than we thought we could.

  • He’s Not Heavy, He’s My Brother – from Bolt

    After warmorama of the usual with groiners mixed in to liven things up, form single file line and while YHC carries sand bag to the outside track pax do two burpees then last guy in line catches and assumes the sandbag, sending me to the back. If you wanna go fast go alone; if you wanna go far, go together and together is how we support each other when we all struggle mentally.

    Each pax had a turn with the bag, we ended at the rock pile to collect medium rocks and circle up on YHC where burpee timer is in the middle (x15) with Pax at different stations con roca: squats, tricep press, lunges, LBC, OH press, curls, rows, wife pleasers, merkins, reverse lunges, Penguins, SSH, plus sand bag chest press. Rudy opted to skip a song incurring a five burpee penalty for all just before Mambi was the timer; “Thanks a lot, Rudy” was his reply. Rudy actually experienced double punishment because the awful song he skipped brought an even worse song (Bolt’s playlist delivers again!) and no back to back skips—hahaha.

    Mahatma, as always, offered up encouragement to keep pushing ourselves. Today’s gloom, like life, had each pax pushing himself with something different than the men around him yet it was the shared struggle that bound us together because he’s not heavy, he’s my brother.

    Back to the flag grateful for F3 and the support of brothers in the gloom; welcome back (Kotter) Pillsbury and way to keep the consistency, Off Balance.