F3 New Orleans

Tag: Hand-Grenada

  • Q by Committee – from Boo-Boo

    As 0530 struck and the listed Q was nowhere to be found, a standard disclaimer was given and so began a beatdown by committee.

    A short mosey to the rock pile for a warmup lead by Marlin and Boo-Boo. Rocks were selected with no questions (notice Rudy was not there) and PAX made their way to the nearby baseball field. Hand Grenada took the reigns and called for 7s consisting of burpees, bear crawl to the rocks in the middle, overhead presses, lunge walk to the baseline, jump squats, and reverse the process except curls were completed at the rocks.

    Once 7s were completed, Gabrielle led the PAX back to the rock pile for circuits involving overheads, rows, curls, and chest presses.

    Rocks returned, mosey to the flag, COT, prayer by Boo-Boo, OUT!

    The men of F3 are never afraid to adapt and overcome! A post-beatdown check of the scheduled Q by YHC revealed the scheduled Q was safe and sound, but didn’t realize he was Q.

  • A squirrel while doing squrls – from Boo-Boo

    After the standard disclaimer. PAX moseyed to the rock pile for warmup including SSH x 31, Arm circles 10 forward/ 10 backwards, Abe Vigodas x10, Grass Grabbers x10, Mountain Climbers x 20, and Toy Soldiers aka Hairy Rockettes aka Kim Jung-uns.

    PAX were instructed to grab a medium rock and proceed to the parking lot near the “running path.”

    LT. Dan across parking lot to the gym.

    3 sets of 25 (Or is it two? Let’s stick with three) triceps extension/chest press (75 total)
    Mosey 50 yards, 10 mountain climbers (2 is 1), and Bernie Sanders back

    SSH waiting for 6

    3 sets of 25 rows (75 total)
    Karaoke 50 yards, 10 American Hammers (2 is 1), and Karaoke back

    SSH waiting for 6

    3 sets of 25 (75 total) squrls (squat, curl)
    Mosey 50 yards, 10 LBCs, and mosey Back

    Tclaps to Rudy, who was the only PAX to complete the third set of squrls. Ironically, on his return mosey, Rudy chased a squirrel (while yelling “squirrel, squirrel”) that was innocently trying to cross the parking lot on its way to get some breakfast.

    Once PAX gained their composure from Rudy’s delirium caused by oxygen deprivation, they returned their rocks and moseyed to the flag.

    COT, prayer lead by War Eagle, OUT! It’s always an honor to lead HIM and helps me to become a better leader.

  • The cards cast our fate – from PVC

    We welcomed Cauliflower of NC
    Warmorama
    The usual
    The Thang
    Circled up and layed the deck of cards In the center. We went around the circle doing 20 of whatever card chosen(lots of Merkin’s). The Burpee option was given for those doing the Friday burpee challenge and Bolt and Hangrenade completed100 each.
    COT

  • Just for the Record – from Mahatma

    YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.

    Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
    Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
    Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
    5 minutes of Mary then back to the flag.

    COT

  • Just for the Record – from Mahatma

    YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.

    Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
    Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
    Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
    5 minutes of Mary then back to the flag.

    COT

  • BBB (Bolt’s Beast Builder) – from Bolt

    Warmorama: Rapper’s Delight edition with an emphasis on the parts used in burpees. The Thang: 100 burpees for time and with the mantra of, “Leave No Man Behind, Leave No Man Where You Found Him” we will all continue supporting those still pushing themselves until the Six is in! Hawg led the pack, establishing himself as a beast with a time of 7:18. War Eagle opted for a couple laps after 1.5 burpees, Triple showed up coiffed and just after the main Thang ended—shocker. A game of FastTax’s brainchild, ultimate frisburpee, ensued, resulting in Thumb War’s consternation with the rule differences from the far less interesting ultimate frisbee. The end result was the non-R.E.D. Team lost 1-0.

  • Crawl Under a Train & Catch Me if you Can – from Hokie

    YHC texted via Mumblechatter at 0510 to avoid coming to el Diablo via Metairie Road due to a train being STOPPED and to come in via Airline.

    Meanwhile two Pax decided to add an adventure to their pre-workout ventures by crawling UNDER the damn Ol Train like they were in a Hank Williams song.

    At 0530 YHC tried to get a disclaimer in between repeated interruptions by some unnamed “two ply” and then held a VERY Brief warm-o-rama with Abe Vigodas and Grass grabbers before lining the Pax up for an exercise to complete the warm up… The exercise would be called “go under the train” based on the stories of War Eagle and Hand Grenada’s journey in this AM… we lined up on the goal line and inch wormed out towards the 50, did 5 merkins, stood up and rinse and repeated about a dozen times (some would say 60 merkins warmed up our shoulders)

    we then moseyed to the track, around the 50 yard line to start our adventures. Imagine six points on the track
    1. 50 yard line
    2. Goal line
    3. Around the end zone to the goal line across field from #2
    4. the 50 yard line across field from #1
    5. The next goal line
    6. around end zone to goal line across field from #5 and 100 yards away from #1 😉

    The THANG
    at each of the 6 points we would do 10 reps of exercise called out by the Q then another exercise while waiting on the six.

    We would then rotate through a series of “MODES of transportation” between points as follows
    1-2 above ~ Mosey
    2-3 above ~ Sprint
    3-4 above backwards mosey as fast as possible
    4-5 above Lunge walk
    5-6 above backwards Lunge
    6-1 Sprint

    Round 1 ~ At each of the six points we would do 10 Burpees and then Imerial Walkers while waiting on the six
    Round 2 ~ 10 Merkins and SSH while waiting on the six
    Round 3 ~ 10 sit ups with arms crossed and squats while waiting on the six

    Between 0601 and 0605, we stopped and did 4 minutes of calf raises with both legs, then just right leg, then just left leg, then both legs.

    YHC was pleased later in the day to see Hawg’s post in mumble chatter stating this type of format lead to an elevated heart rate for a good portion of our morning.

  • Full-Body Friday – from Boo-Boo

    With rain all around but none at the AO, four PAX assembled for a slightly cooler than usual beatdown.

    Tenderloin was so excited, he started early. The remaining three moseyed to the field for a warmup consisting of SSH x25, IW x20, Abe Vigodas (4-ct per side) x 10, MHC x20, Batwings (with dancing), and Mountain Man Poopers.

    Off to the rock pile, stopping to greet TL on the way. A rock selected conducive to curls and overheads.

    Mosey to the small baseball field and rocks carefully placed in the middle. 11s starting with Burpees (of course), stopping in the middle for five curls. Big boi sit-ups on the other side, stopping for overheads on the way back.

    Upon completion of the 11s, PAX assembled on one side of the field, with rocks, for Lt. Dans (with rocks) to the opposite tree line and back.

    Rocks returned to the rock pile and a mosey back to the flag for some Mary (LBCs and Lazy Boyz).

    COT, announcements, prayer, OUT! It’s always an honor to lead HIM.

  • Kindergarten Day! – from PVC

    Warmorama
    Low slow squat
    Abe vigoda
    Peter Parker
    Parker Peter
    Hill billy
    Imperial walker
    Self love
    Butt kickers

    10 each
    Merkins
    Bear crawl
    Big boy sit ups
    Lunge
    Grass grabbers

    5 each
    8 count body builders
    Motivators
    Monkey humpers
    Mountain man poopers

    10 each
    Merkins
    Bear crawl
    Big boy sit ups
    Lunge
    Grass grabbers

    Frisbee
    2 teams each start at same end zone in efforts to reach the goal without dropping the frisbee. 2 defenders allowed to cross to other side. Once point scored opponents do 5 each 8 count body builders
    Totaled approx 2mi.

    COT
    Welcomed FNG and named him Faux Pas

  • Joey Bovia Memorial – from Hokie

    BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week

    Warm up
    8 SSH
    31 Shoulder Shrugs
    10 Abe Vigoda
    24 grass grabbers
    3 burpees

    24, of Kenner, La.;
    assigned to 3rd Combat Assault Battalion,
    3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
    died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.

    8 stations – 31 reps each station

    4×4’s while waiting on the six

    Start with arms raised in a standing position,
    burpee into plank
    followed by four Merkins
    followed by four mountain climbers with each leg.
    “One” is completed when returning to the standing position with arms raised.
    Wash, rinse, repeat.
    Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
    .

    1. Bear crawl merkin 1.2.3.merkin
    2. Alligator Merkins
    3. Ballerina Toe Squats
    4. Australian snow angels
    5. Big Boy Sit-up-Ups
    6. Blades of Steel
    7. Bohemian Rapsody
    8. BOPO burpee – one leg merkin – plank- one leg merkin