F3 New Orleans

Tag: Hand-Grenada

  • Frac Attack (Oh No He Didn’t) – from Fast Tax

    The Uptowner 8/12/2022

    Backblast disclaimer: Given the passage of time, YHC’s aging memory, and the Fracsac transgression, the events in this exercise represent my best recollection of what transpired and may not be entirely factual.

    After disclaimer, we headed to the field to attempt to find a dry-ish spot for warmups consisting of:
    Grass Grabbers
    SSH
    Hairy Rockettes
    Toy Soldiers
    Swan Dives

    Catch-Me-If-You-Can was the first exercise. Separating into teams of 2, while PAX 2 ran backwards around the track, PAX 1 did 10 merkins then sprinted to catch up, then PAX 2 did the merkins while PAX 1 ran backwards. This cycle was repeated until we made it all the way around the track.

    Next, we circled up for a roll of the dice. In a circle, PAX took turns rolling the 10 sided exercise die gifted to YHC on his birthday Q from Bolt. Exercises included burpees, merkins, LBCs, and others that I can no longer remember.

    With 25 minutes left, it was time for Battle Frisburpee.

    Team 1 – Rafiki, Smalls, Hand Grenada, and Fast Tax
    Team 2 – PVC, Glamper, FracSac, and Bogey

    While Team 2 prevailed (3-1), it was likely in large part to Fracsac’s blind-side tackling of YHC as YHC was about to score. It is likely that without the incorporation of tackling into the game, Team 1 would have triumphed…at least that is how my concussed brain recalls it…

    Also noteworthy in the game was PVC’s use of passing the ball from one baller to another in order to tag more opposing players. While the move was clever and not specifically prohibited in the rules (yet), this use of the ball is still being reviewed by the Battle Frisburpee committee…a ruling is expected before the next game.

    With game over, we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship! SYITG

  • Charmin’s VQ – Building Boulder Men – from Charmin

    Rock City Workout 8/22

    Abe-Slow-goadas x 15
    Side straddle hops x 20
    Arm Circles
    Forwards x 20
    Backwards x 20
    T-Claps x 15
    Morracan Night Clubs x 15

    Mosey to Rock Pile

    Teams of two pick 1 light to medium rock
    One person does curls
    Other person does calf raises x 20 for time
    Then Triceps lifts behind the head
    Calf raises x 20 for time

    Two sets of that

    Mosey to side field

    YHC describes The thang:

    First person throws rock.
    Second person jogs/runs to rock, throws it farther, then jogs/runs back
    Meanwhile first person is doing the exercise

    100 Merkins
    200 LBC’s
    300 squats

    Once the rock is thrown to/past the goal line, the next person runs to rock and brings it back to start. Other person the. Throws rock and repeats until Dora is done.

    Once we were done we did 10 overhead presses alternating people back to the rock pile

    6-ish minutes of mary at the end.
    10 Frog mans
    26 J-lo’s
    10 hammers
    10 penguins

    Lunges back to the flag

    Name o Rama and COT

  • Rocky Top – from Vagabond

    Warmup mid football field then onward to rock pile and then to hill where pax did 11s back and forth from bottom to top: not sure what you call it but squat down to pick up rock on ground and hand clean it above head, then back on the ground again (1 rep) and then bear crawl to top of hill and other exercise was bob-n-weave. After 11s bear crawl to other side of hill pushing rock. Death marched to gym with rocks. Circled up for pax choice rock exercise while rotating counter clockwise to use each others’ rocks. Return to rock pile and flag for COT.

  • It Wasn’t the Game Played, But It Was the Game Played – from Boo-Boo

    Disclaimer given and a mosey to the rock pile area for a warm-o-rama consisting of typical warmup exercises such as SSH, 4-count Abe Vigodas, MC, PP, IW, and mountain man poopers.

    PAX were instructed to grab a medium rock, one that could be used for triceps extensions. Rudy felt there was a dichotomy in the instruction bc a medium rock and triceps extensions do not go together. YHC set a repeating alarm for 5 minutes. Every time the dog barked, PAX had to do 5 burpees. Rinse and repeat.

    PAX were directed to the parking lot behind the gym. While in route, there was mumblechatter between Fast Tax and YHC about the unusual breeze, which YHC thought was typically associated with rain at this time of year.

    Pax lined up in the parking lot for Lt. Dans to the gym. As we arrived at the gym, the rain started. Change of plans! PAX were instructed to assume the People’s Chair under the covering, with their rock, to complete overhead presses and curls in cadence. Occasionally rows were thrown in for variety.

    As the rain increased and the parking lot started to hold water, Bogey felt a significant draw to play in the puddles. PAX were directed to the deepest puddle for facedown Aquamans (Supermans in a puddle), followed by face up Aquamans. Only three PAX elected to stay under cover and missed out on the fun. It was noted that these kind of shenanigans would ever be attempted at an uptown beatdown, while also pointing out that our uptown brother in attendance was all in!

    Rinse and repeat the peoples chair routine and Aquamans, adding Abe Lincolns to the puddle fun.

    At one point, PAX went balls to the wall while attempting shoulder taps. Only Fast Tax was able to complete said maneuver, so it was quickly changed to vertical merkins in cadence.

    Rocks were returned and mosey back to the flag for a COT.

    While the surprise rain storm was not in the game plan, it was the game played. Adaptability is a pillar of effective leadership, and this group was very encouraging and accommodating.

  • Gonna Feel That In The Morning – from Fast Tax

    It was the usual hot, humid, and sloppy August morning at El Diablo as 11 PAX assembled, eager to push themselves and their brothers.

    YHC could tell from the chattiness during the disclaimer that a few audibles were going to be called this morning. After disclaimer, we moseyed to the rock pile accompanied by War Eagle’s lamentations that Rock City was Monday and today was Wednesday…in case YHC was not aware.

    Warmups consisted of SSH, Grass Grabbers, Hairy Rockettes, and Swan Dives

    After “low-medium” rock selections, we lined up against the fence in peoples chair for 10 reps of rock-a-bye-baby – a six count head and chest workout in cadence.
    Fee-Fi-Fo-Fum followed until we hit the sidewalk.

    Still bearing the brunt of PAX chit-chat, YHC opted to get a little dirty… Bring on the medium Hairburners. This involved PAX lining up in a plank and then pushing the rock across the slushy puddle-strewn field until we reached the fence whereupon we crawled backwards, pulling the rock back to the starting point.

    Rocks Up was next (20 reps IC), followed by the Bear Crawl Snake> punctuated by War Eagle’s admiration of Hand Grenada’s calves.

    After a brief mosey, YHC found a suitably nasty patch of ground triangulated by 3 trees, around which PAX would break into 3 groups for the Bearmuda Triangle. All PAX do 2 burpees then bear crawl to next tree, 4 burpees, then bear crawl to next tree, 8 burpees, then bear crawl to next tree, 16 burpees.

    Sufficiently dirty, we headed back to our rocks for one final punishment – Rapid Fire Rock Set, where YHC delegated the cadence calling to the Chatty Kathy members of the group.

    With aching shoulders and a couple of minutes to spare, slow Abe Vigodas were in order, followed by a quick mosey to the COT, circling up at 6:14:59 – that’s Fast Tax efficiency…
    Name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG

    Hokie, Hand Grenada, PVC, HawgCycle, Rudy, Boo-Boo, Fast Tax, Scan Tron, War Eagle, Gabrielle, Pilsbury

  • You Were Warned! – from Fracsac

    YHC arrived a little early to set up for what would be a serious beat down. The Pax started to join, wondering why they didn’t seek a different AO since this was clearly labeled “This is gonna suck.”
    A Down Range Pax from Waxhaw arrived with a couple minutes to spare, glad YHC planted a flag today. Jingles had no idea what he was getting himself into….

    At 0530, disclaimer given with a short mosey to the field for a warmup, which consisted of normal stuff. Only things worth mentioning were the Toy Soldiers and Moroccan Night Club where dancing was highly encouraged.

    Motivator – a deconstructed SSH. That got the Pax attention!

    Seven cones set out 5 yards apart for Lucky 7 BLIMPS.
    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run to other end zone and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    Deconstructed Burpees – squats, thrusters, merkins, thrusters, squat jumps. Once complete, put it all together for burpees with the 30 seconds remaining.

    Mosey back to flag for COT

    Thanks for joining me today.

    SYITG
    

  • The KING of the Wood – from Mahatma

    The King of the Wood is now a legend of lore in fires forged by El Diablo……Hokie.

    That said I apologize for the delayed BB as the work out was written in Elf dust.

    So like many prior beatdowns YHC attempted to establish a “serious” tone by calling out “grab assing” and “jaw jacking” which actually backfired as should be expected. So with the chatter of a school girl soccer team we headed to the field for the warm up.

    Speaker in place with a “planned” playlist blaring tunes for mental distractions.

    Standard cadence of 5-10 ea
    SSH
    ABVAGODA
    GOOD MORNINGS
    MNT MAN POOPERS
    BURPEES

    Before the fun began the “Greenie” rule was established. This was adapted from Willie saying how the Uptowners deal with tune disconnect. Any time a PAX doesn’t like the tune they can change it with a penalty of 5 Burpees – each time the same pax changes a tune their penalty increases by 5 so 2nd = 10 3rd = 15 and so on.

    There was a battle over hated and favorite tunes between War Eagle, Fast Tax, Boo-boo, Rudy and maybe Handgranada. And plenty of penalty burpees!

    So the beatdown was 25 x various exercises some single some double. Finishing with a 100 yd bear crawl then the finale: A/C D/C’s Burbee Thunder Struck – roughly 30-34 depending on your hearing.

    COT

    Congrats again to Hokie the hard charger that was etched history!

    Proud to have the opportunity to lead and know that I push buttons but it’s nothing personal just trying to get the most out of all of us

    SYITG

  • Happy LiveAid Day! – from Rudy

    37 years ago today. Live Aid. July 13th, 1985. For those of us of a certain age, it might be hard to overstate how big of an event this was. This was early MTV days (music videos!). Concerts were still treats (because I had no real source of income). But I remember watching and listening to the whole thing – the mystery of Phil Collins hitting BOTH stages. IN THE SAME DAY. So today, as I earn my name on the bat alongside Hokie, I put together a Live Aid playlist.

    The Workout:
    Filled up the MINI with a whole bunch of toys from around the house. Battle rope. Bricks. Cinder Blocks (oh, I’ve missed you aNDy!). Logs. Weights. Cones. A lonely Medicine Ball. Thanks to the early arrivers (War Eagle, Charmin, Bogey) who helped me haul all of this from the car out to the field. Get them arranged in a circle and then ponder the eternal Q question “Uh, how many PAX today?” Would I need 6 stations? 16 stations? One never knows.

    Warm Up: somewhere around 10 PAX in the circle at 530. So a mosey around the football field border. Vagabond coming in hot. Then Hokie. BooBoo with the usual Orange Waterbottle (is he EVER without that?).

    Circle up next to the flag (yup, I even brought one of those). SSH, IW, Windmills.

    Meanwhile, the playlist is pushing out Bryan Adams “Summer of 69”

    Next up: trying to herd cats. we’ve got 13 people. so make do with 12 stations. The timer is run a half-a-lap holding the Wood-let/Toothpick overhead.
    * Burpees
    * Medicine Ball PushUps (Diamond or Stagger, your choice)
    * Big wooden Stump Crunch (or Hammer)
    * Butter Fly w/ Weights
    * Battle Rope (in Squat)
    * Dips (yup, we hauled a bench out to the middle)
    * Bear Crawl/Crawl Bear (about 20 yds out & back)
    * Rifle Carry a Cindy Block (again, about 20 yds0
    * Calf Raises on the other Cindy (WHOA Pillsbury! You ok there??? Hold onto the Flag!)
    * Brick Shoulder Taps
    * Curls w/ Weights
    * The big old log – Overhead or Bench Press

    12 stations. I do appreciate Frac BARKING instructions when it was his turn to run with the bat. We need more PAX who are less disruptive! (nah, that’s no fun…)

    Oh by the way, any PAX could buy a “skip” for the cost of 6 burpees for themselves PLUS 2 burpees for Charmin. (One time Charmin attempted to tell YHC that the Q couldn’t just tell 1 PAX to do something. I believe he has been corrected of that misconception.)

    So as we skipped through Sting’s Message in a Bottle (too slow), We Are the World (too cheesy) Madonna’s Get Into the Groove (Madonna?!?) and a few others – Charmin got plenty of burpees in (so did War Eagle for that matter).

    2 songs were Q-declared NO SKIP ALLOWED: Roll with the Changes (REO!) and Radio GaGa (Queen)

    13 loops through got us to 605. Partner up with one pair bricks each. PAX1: Floyd Mayweather. PAX2: Crab Walk/Walk Crab 20 yds out & back. Rinse and Repeat. Finish with a final 3 burpees for Charmin as we hit 615.

    COT: Count Off. Announcements. My word for the day – Intentionality. Asked all the PAX to frame a thought of something they are thankful for, and then commit to INTENTIONALLY showing their thanks to that person today. Not accidental (i.e., we all try to be nice to our family). But intentionally. Above and Beyond the norm. Something done specifically AND explicitly to show appreciation and thanks.

    War Eagle took us home. And THANK YOU to the PAX for helping me haul all this stuff back to the car (where Hand Gernada discovered, apparently for the first time, that YHC has ND stuff plastered all over his car….)

  • Deck of Cards – from PVC

    Warmorama
    Grab a rock
    The Thang
    Circled up each PAX pulled a card and gave us an exercise
    COT
    Welcomed FNG and named him Aggie