F3 New Orleans

Tag: Hand-Grenada

  • Surprise – Week 5 – from Hawgcycle

    A surprise week 5 IPC at Rock City chased a lot guys to the Scrum. There were a lot of Bonnie Blairs.

    5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.

    Round 1

    10 BDE Burpees
    10 yard Murder Bunny
    10 BDE Burpees
    10 yard Reverse Murder Bunny
    Round 2

    20 Thrusters
    20 yard Murder Bunny
    20 Thrusters
    20 yard Reverse Murder Bunny
    Round 3

    30 Bonnie Blairs (the Hard way)
    30 yard Murder Bunny
    30 Bonnie Blairs (the Hard way)
    30 yard Reverse Murder Bunny
    I’m beginning to sense a trend
    Round 4

    40 Jungle Boi Squats (2 Spoonz Style)
    20 yard Murder Bunny
    40 Jungle Boi Squats (2 Spoonz Style)
    20 yard Reverse Murder Bunny
    Well, I thought there was a trend
    Round 5

    50 Merkins
    10 yard Murder Bunny
    50 Merkins
    10 yard Reverse Murder Bunny

  • Great fall weather – from PVC

    Warmorama
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    Thang:
    End zone to end zone:
    5 merkins hustle to 25yard line add 10 BBS hustle to 50 add 15 SSH hustle to 75 add 20 squat. Rinse repeat for 4 cycles.

    Deck of cards:
    Numerous merkins and exercises plus a 400m sprint

    Coolorama :
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    COT
    Keep Brushburn in your prayers during the battle he is in at the moment. Let’s pray the Lord guides him into peace and joy.

    Respectfully,
    YHC

  • Rock City Answers The Belle – from Hawgcycle

    Conditions: Clear and 77 degrees. Humidity 87%. Wind 2.3 mph from the WNW.

    Pax: The Bogé, Charmin, Hokie, Rudy, Triple, Boo, HG, Cyber C, and YHC

    I’m using text to speech to write this back blast cents I can’t move my harms. My farms. My alarms. Delete. Backspace. BACKSPACE. Okay. Just start over. Leeland! Come here. How do I turn this off? Never mind. Stop laughing at me. You have milk coming out your nose. Just wipe your face and go to school. New Paragraph.

    Hokie clearly became board during the first 3 quarters of the Saints game, as he texted me regarding the set-up for this week’s IPC. He told me what the challenge was, that setting it up as a star was stupid and then he texted “Are you stupid?” I texted “I’m not stupid.”

    Charmin’s car was there when I pulled up at about 0515. I think he may have slept there. We walked up together with our cinderblocks coming upon a mass of humanity, lying on the sidewalk, shaped like a pretzel. We told The Bogé hello as we stepped over him. One by one pax members came to a cinder block workout without cinder blocks. The requirements for an F3 workout could not be much lower. It’s free, you do have to leave your house and go outside, and about twice per year you need to bring something to the workout. Fortunately our resident boy scout had a couple of PainCakes that he donated to a couple of pax and then walked to the rock pile so that he could do the workout au natural.

    The Thang: Belle Ringer
    Format: AMRAP for 45 minutes

    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center. Scratch that. Set Up: Mark of 25 yards from the goal line and tell people to remember the order of the exercises and don’t get in each other’s way.

    Workout starts with:
    • 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises

    Each complete trip is 125 reps

    • T-claps to Cyber Cajun for vowing to arrive early today and executing. He was a little late to last week’s IPC. We talked about the importance of getting there early since everyone is going to want to start at 0530. He arrived at least 15 seconds before this one started.
    • Mahatma was a no-show. The rumor was that he was looking for a cinder block that weighed more than 10 pounds. He finally found one, but was unable to lift it into his truck.
    • T-Claps to Rudy for Marshalling enough courage to show up this morning.
    • The variety of coupons used today was impressive. We had three or four actual cinder blocks. We had a couple of PainCakes. There was the natural rock. And Triple Shift brought a bag of laundry that he swears weighs 45 pounds.
    • We helped each other calculate the results since there was some difficult mathematical concepts involved. Hand Grenada proved that Arkansas is at least 49th in education. Bogey came over and let him use his fingers. After staring at my feet for a while, they still couldn’t come up with the correct number. I fixed it for them below. Without further ado here are the results. Remember, you can post these on F3 Greenville’s site if you want to see how ridiculous other people’s numbers are.

    o Charmin – 375
    o Rudy – 375
    o Triple – 373
    o Hokie – 275 + a long mosey with rock to and from the rock pile
    o Boo – 375
    o Cyber – 300
    o HG – 410
    o The Bogé – 395
    o YHC – 430

  • 11 is the Devil’s Favorite Number – from Bolt

    As 5:30 struck and there’s no Bogey, YHC grabbed the opportunity to lead the workout he thought was supposed to b his until checking the Q sheet the night before.

    Warmorama of the usual stuff followed by a mosey to the rock pike where PAX were instructed to grab a rock they could curl and tricep press. Make our way to the parking area for an easy plan with challenging execution, 11s: 8 count full body rock work (squat, curl, overhead press, tricep press then reverse) on one end followed by a 25 yd. bear crawl with burpees at the end and a mosey return. With the lack of mumblechatter and plenty of grunting from Triple, YHC can assume the PAX were treated to a solid beatdown worthy of El Diablo and discovers that 11 is, in fact, the devil’s favorite number. COT

  • A Circle work beatdown – from Mambi

    YHC went to coffee the Friday before and in the middle of a conversation @Fast Tax, simply said “When was the last time you Q’ed Rock City”, YHC responded, it’s been a while? Ok, you are the Q this coming Monday. YHC, was like OK, sure.

    YHC showed up a few minutes before 5:30 and greeted all PAX gave the disclaimer and mosey to the Rock Pile for warm-ups.

    Warmup:

    SSH
    Hillbilly
    Abe vagodas
    Self-love
    Peter Parker
    Mountain climbers
    Arm cycle

    The Thang:

    YHC instructed all PAX to grab a Rock don’t go too heavy We will be using them ALOT!

    Thang 1:

    Dora
    Curls 50
    Rows 100
    Squats 150

    PAX 1 ran to the end of the parking lot while PAX 2 performs the exercise.

    Thang 2:

    Circle workout – YHC assigned each PAX to 1 station having a total of 8 stations and instructed them to pick an exercise for that station and to do the exercise until another PAX relieves them.

    The 8th PAX/ 8th station would do 10 Merkins then run to the first station. The PAX at the first station would run to the 2nd station and start doing the exercise of that station until the next PAX relieves him. The PAX at the 2nd station will repeat the process at the next station and PAX continues to go around until each PAX returns to his starting station.

    8 Stations
    1st Merkins (the count)
    2nd Rock overheard leg lift
    3rd Man makers with rock
    4th Triceps
    5th J lows
    6th Curls with overhead
    7th Calf raises
    8th Absolutions

    Mosey to the Rock Pile return Rocks and do a little Mary.

    Back to Flag:
    Announcements
    Prayer

  • Lovin’ The Elevator – from Hawgcycle

    Conditions: Partly Cloudy, 79 degrees, 91% humidity, Wind 4.5 mph from SE

    Warm-up: SSH x 31; IW x 20; Mountain Climbers x 20; Grass Grabbers x 10; Peter Parker x 15; Windmills x 10

    Mosey to the Rock Pile, grab a rock and proceed to the field of divots.

    The Thang:
    Elevator with Murder Bunnies
    • 10 Man-Makers, 10 Murder Bunnies
    • 20 Curls, 10 Murder Bunnies
    • 30 Shoulder Presses, 10 Murder Bunnies
    • 40 Rows, 10 Murder Bunnies
    • 50 Chest Presses, Murder Bunny back to the start (40ish)
    • Repeato

    Deliver the rocks back to the rock pile

    Bear Crawl from Rock Pile to where the new sidewalk meets the path (about 0.1 miles or so)

    Mary: Dying Cockroaches x 25; Big Boi Sit-ups x 10

    Quick Mosey back to get my phone and flops and then back to the flag

    COT
    • Manscaping after Mothership this Saturday
    • Prayers for Tubbs mom post surgery
    • Prayers for Tenderloin
    • Prayers for friends with blood diseases/cancer

    Moleskin
    • Showing up to Q with your shirt inside out isn’t the best way to gain the respect of the pax and convince them that you have it all together
    • PVC has probably been to 100 workouts and never to one that I Q’d. That’s on me.
    • The Bogè was pushing hard today. He’s more than just a pretty face with a velvet voice.
    • Mahatma and HG are ready for the one mile bear crawl
    • Boo Boo is one workout away from getting his name on the bat and securing the final Dat Wood t-shirt.
    • Rudy has his birthday Q this Saturday. This is like the 5th thing he’s done in August to celebrate his birthday. I heard he was at the Foundry this morning for what he was calling Battle FrisBirthday. Does anyone know when his actual birthday is? Is it in August? Is this a month long celebration? A two month celebration? What are we dealing with here?