F3 New Orleans

Tag: Hand-Grenada

  • The Friendly New Guy – from Hawgcycle

    Conditions: Partly Cloudy, 64 degrees. Humidity 83%. Wind 10.5 m/h from S.

    As promised, an FNG showed up at El Diablo this morning. YHC took control and gave a very succinct and informative overview of the five core principles. Not to be outdone, Frac immediately started throwing his weight around and started making up stuff on the fly. He said YHC needed to assign a person to the FNG to get to know him throughout the work out. That person will then be responsible for sharing the information during the COT. Looking past the humiliation of having my power usurped I agreed to the idea and selected Pinewood for this task, given he was standing next to the FNG and they looked to be about the same age.

    Pinewood immediately declined the role, stating that he had no desire to get to know the FNG. Instead, he planned to put all of his efforts this morning into getting the Mt. Carmel girls running on the track to notice the mustache he has been carefully cultivating. For the next few minutes, we stared at him, asked him to move under the light, asked him to tilt his head in various ways, and then all finally agreed that we could indeed see the moustache he was talking about.

    I looked around the group seeing if there was anyone I wanted to pair the FNG with. Bogey had his hand raised high in the air as he jumped up and down yelling, “Pick me! Pick me!” I continued to scan the audience, looking for anyone. Bogey continued his jumping. I decided two people would be better than one, so I chose Thumb War and Mayhem.

    The work out went something like this:

    Warm-up: SSH x 31, Imperial Walkers x 15, Windmills x 10, Squats x 15

    Not wanting to make the FNG work out in the sticker grass at his first workout, I opted instead to circle up in a gravel pit at the end of the track. From there we did a Dirty McDeuce

    Round 1: Merkins, Lunges, Big Bois, Run a lap
    Round 2: Ranger Merkins, Monkey Humpers, Dying Cockroaches, Run a lap
    Round 3: Larry Craigs, Sumo Squats, Russian Twists, Run a lap
    Round 4: Carolina Dry Docks, Bobby Hurleys, Crunchy Frogs, Run a lap

    It was clear that Bogey did not care who was actually assigned to get to know the FNG. He was talking up the FNG from the very beginning, although we only heard Bogey’s voice…we never heard the FNG say anything.

    Next we moseyed to the wall for 2 rounds of Chicken Peckers and 1 round of Balls to the Wall.

    Then we moseyed to the playground for a station rotation:

    Station 1: L Hangs
    Station 2: Squats
    Station 3: Incline Merkins or Dips
    Station 4: Step Ups
    Station 5: Burpees x 10

    At this point, it became clear that Mayhem and Thumb War each thought the other was the FNG and they had spent the entire workout trying to get to know each other. So I suppose it as a good thing that Bogey at least took the initiative to tell the FNG all about himself.

    At COT, we welcomed Spanx to the fold. There was great discussion about who actually gets credit for bringing in the New Guy. Frac Sac tried to take credit since Spanx filling out his contact info on the national website eventually led to Frac getting a text. Bogey swears he Eh’d a runner at Pontiff named Brian, or Billy, or Bill. Triple will surely try to take credit since Spanx does his laundry there. But Spanx settled the discussion when he told us how he noticed this guy at Pontiff running with the F3 group in flip-flops. At that moment, he said to himself, “I want to be like that man. I need to get in that group.”
    So you’re welcome F3.

    After COT there was TLC and PLC. IYKYK.

  • Never Forget the Disclaimer – from Architect

    48 degrees and misty….gross.

    6 PAX gathered amid the gloomy conditions. Q was intentional about delivering the disclaimer, gotta CYA these days, ya never know who’s out to get ya.

    Warm-a-rama ensued – moseyed to gym, Abes, Love, Fighters, grabbers…then to playground.

    5 Pull-ups, 5 Merkins, 10 squats – repeat for about 6 minutes.

    Rocks selected (cuz it is Rock City, wouldn’t want anyone thinking they came out for anything else) and headed to pavilion.
    Round 1
    12 OHP
    12 Rows, 10 OHP
    12 Curls, 10 Rows, 8 OHP
    12 TriCep, 10 Bicep, 8 Rows, 6 OHP
    12 Chest Press, 10 Tri, 8 Bi, 6 Row, 4 OHP
    12 Kettlebell Swing, 10 CP, 8 Tri, 6 Bi, 4Row, 2 OHP
    Round 2
    12 Rock Burpees
    12 BBSU, 10 RBs
    12 Chest Press, 10 BB, 8 RB
    12 Leg Lifts, 10 CP, 8 BB, 6 RBs
    12 Goblet Squats, 10 LL, 8 CP, 6 BB, 4 RBs
    12 Thrusters, 10 GS, 8 LL, 6 CP, 4 BB, 2 RB (good things i gave disclaimer)

    Return Rock…COT. Cheers

  • Workout – from Vagabond

    Mr. Rogers Q was not in the neighborhood so I took it and did a modified dirty mcdeuce with rocks around gym with burpees sprinkled in.

  • “The Hines Grind” Fallen Hero 1LT Derek Hines – from Mr Rodgers

    **Backblast: “The Hines Grind”**

    A foggy, wet, and unseasonably warm winter morning greeted the *pax* at 5:30 a.m. (well, 5:29 a.m. because why wait when suffering is inevitable?). With no time to waste, we jumped right in.

    ### **Warmarama:**
    – Abe Bogotas
    – Windmills
    – Low Slow Squats
    – Squats
    – Side Straddle Hops

    ### **Buy-In:**
    – 50 Merkins
    – 50 Big Boy Sit-Ups
    – 50 Squats

    Because nothing says “good morning” like knocking out 150 reps before the actual workout.

    ### **The Hines Hero WOD – 20-Minute EMOM**
    – **Shuttle Run:** 50 meters to the pole and back
    – **Flutter Kicks** until the timer sounded for the next round

    Each minute on the minute, the *pax* pushed through sprinting, flutter-kicking, and grinding out the reps.

    ### **Cash-Out:**
    – 50 Merkins
    – 50 Side Straddle Hops
    – 50 Squats

    Total reps: A whole lot. But we do it for the fallen.

    ### **COT – Honoring 1LT Derek Hines**
    YHC dedicated this workout to **1LT Derek Hines**, who was killed in action on September 1, 2005, in Baylough, Afghanistan. He embodied leadership, competitiveness, and relentless determination, continuing to return fire despite fatal wounds. His legacy and courage remind us of the sacrifices made for the freedoms we enjoy.

    This WOD was designed by Robert Kinney, former battalion commander and trained coach, with the **50-rep buy-in and cash-out honoring LT Hines’ service in the 2-503 IN, “The Rock.”**

    We wrapped up 5 minutes early, so Bogey took us home with a quick Mary.

    ### **Final Thoughts:**
    – The fog set the tone for a tough grind.
    – 50 merkins at the start *and* end left no room for slacking.
    – The freedoms we enjoy come at a price—never forget those who paid it.

    #NeverForget #HinesGrind #TheRock

  • Make ’em say Uhhhhhggggg….. – from Architect

    YHC arose on time and ready to take on whatever today’s Q was to serve up. Upon arrival, only 4 PAX were present and after a few mumbled greetings I was enlightened with the fact that I was indeed the Q for the day (I blame Rudy for my lack of awareness).

    Disclaimer provided and off we mosey’d to the Rock Pile for warmups. A few more less inspired PAX arrived, one donning a new garment that apparently made him feel “like one of the cool kids”. A little of this and a few of those, now we are nice an warm.

    Da Thang….
    Rocks were selected, and we cycled through a deconstructed “clean and press” focusing on form and mobility. Deadlifts, rows, squats, OHP and then finally putting it all together for the full movement.

    PAX mosey’d to hill for next exercise. 5 min plank holds, if rest was required, PAX ran up and over hill to resume planks on the other side. Apparently some felt it unnecessary to engage in the prescribed plank position and just ran up and down for 5 mins, it must’ve been his new threads. Others fought till the end, although form was questioned and criticized by certain individuals, again, must’ve had something to-do with being a “cool kid”.

    PAX continued to the gym to perform 5 min wall-sits with 3 burpees to be performed during “rest periods”…it came as no surprise that yet another vest-donning PAX felt this was an unacceptable exercise and thus performed burpees for the duration while offering kind words of recommendation on form to the others.

    Final round of holds were done back at the rocks, Over head holds for 5 mins. This is where the majority of the “UHHHGGGSSSS…” were vocalized. I think everyone did these, but there was probably someone that chose to do something else, regardless of what they were wearing.

    Final exercise was a quick round of PAX’s choice of movements with the Rocks. We had squats, OHP, Big-boys, merkins and probably something else…it was delightful.

    COT with minimal announcements and intentions, special thanks for all that is past, present, and future.

    No AI were harmed in the making of this beatdown or BB.

  • – from Thumb War

    1/24/25 Snow Week Uptowner

    I showed up around 5:10 to scope the AO for ice and do final prep for workout, then back to the flag for 5:29.

    5:30 Disclaimer then off to the rock pile for warming up.

    Had a few stragglers join us along the way.

    Warm-a-Rama:

    Abe Vigodas
    Low slow squats
    Grass Grabber
    SSH
    Mountain Climbers
    Thai fighters forward and back

    Thang: partner up and grab a rock and mosey to Gym.

    P1 is the timer and runs a lap around the gym will partner 2 does one of the below workouts then switch off partner and move to the next workout:

    *with a Pax of 9 and Kenna Bruh proclaiming to be the “Odd Man” he was a single.

    1. Sumo squats
    2. Alternating Lunges
    3. Bent over Rows
    4. Overhead shoulder presses
    5. Incline merkins
    6. Thrusters
    7. Derkins
    8. Curls

    This lasted until about 6:05 leaving some time to get as much Mary in as possible. No laps this time and I led the count:

    1. Big Boy SU’s
    2. J Lo’s
    3. Freddie mercuries
    4. Hello dolly
    5. Plank
    6. Superman

    6:10 we started heading back to rock pile and flag to arrive at 6:15 SHARP.

    Concluded with COT. Thoroughly enjoyed the opportunity to lead and plan to be more proactive about signing up on Q sheet.

    9 Pax
    Chips
    Kenna bruh
    Mayhem
    Hand Granada
    Vagabond
    Architect
    Thumb war
    Mahatma
    Mr. Rogers

    Playlist from the Thang.

  • Motivating Yellboy – from Mayhem

    48°F, 3mph NE wind (feels like 38°F when you’re wet with sweat), 70% humidity

    PAX were a mix of anxious warriors and confused early risers who mistook this for a yoga class… and an FNG

    Warm-O-Rama:
    Windmills: 10 reps, which started with a demonstration to which Frac said ‘even little kids know how to do windmills’
    Grass Grabbers: 10 reps, which did not start with a demonstration, to which Frac said ‘why aren’t you demonstrating’, but then he attempted to touch the grass but just bent forward and looked like a confused flamingo
    Peter Parker Peters: 20 reps
    Tie Fighters: 10 reps count up, 10 reps count down
    Back on your face for a Mayhem special (I think it is new to all, and I think it will stick): Hip Slap Shoulder Tap Merkins, it is a 10-count exercise, 10 reps

    Thang 1: Snake the Bleachers with Some Mary
    Time to snake up and down the bleachers. But since we’re in F3, we added some Mary in between. 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB. 10ish bonus burpees for Kilo for finishing first.

    Thang 2: Sevens with Motivators-Burpees
    Start with 6 motivators and 1 burpee then 5 motivators and 2 burpees and so on.
    Motivator: full SSH, star hop, leg only, and a bunny hop

    Thang 3: BLIMPS
    This is when things really started getting… interesting. Blimps are just a nice way of saying “burpee but with a little extra ‘why did I do this to myself’ factor.”
    Rd1- 20 each (burpee, lunge, imperial walker, merkin, plank jack, squat) at each cone, with mode of transportation being bear crawl (of course), then mosey to midfield cone and back to start
    Rd2- 10 each, with mode of transportation duck walk (Triple not present to demonstrate proper form), then mosey to midfield cone and back to start
    Rd3- 5 each, but in the form of shuttle runs to each of the 6 cones then mosey to midfield cone and back to start

    But wait, there’s more…

    Thang 4: Ring of Fire
    We ended with the classic Ring of Fire. Three rounds. Al Gore to squats. Plank to merkins. Al Gore to burpees. The “fire” quickly turned into “fire in my quads.”

    Bogey enjoyed this beat down so much he claimed I stole his script for his upcoming Q on Monday.

    COT:
    We circled up, not to share deep philosophical musings, but to recover from the sheer trauma of the last 45 minutes and to get to know and name our FNG. Welcome, Yellboy! Kudos to Kilo for EH’ing. If Yellboy is half as committed as Kilo then we got ourselves another great PAX.

    Prayers for Boo Boo’s sister-in-law, Leigh Whitman’s family and Pai Gow’s father.

    Great to lead and try new things!
    Sign up to Q!
    Make it a point to EH this year!

    SYITG

  • Boss Keane’s Slack Post – from Hawgcycle

    Conditions: Rainy, 53 degrees, windchill of 45, 95% humidity, wind 11 mph from NNE

    I woke up this morning to a post from Boss Keane on Slack. He’s a bit of a Luddite, so I was surprised. He rambled a bit about police response times and then said that the men off Pontiff had moved his rock pile and he wanted it moved back

    Warm-up:
    SSH x 31; IW x 20, Abr Vigoda x 10, Grass Grabber x 10, Low Slow Squats x 15, Tempo Merkins x 15

    The Thang:
    Boss Keane’s Rock Pile – We moved it 6 times

    Sevens – donkey kicks at the gym; Curl Squat Curl Presses at the Rick Pile

    Track Chunkers – stand on the misdemeanor side and throw your rock as far as you can toward the park. Finish when someone reaches the ditch

    6MOM – LBC x 20, Flutter kicks x 20, Dying Cockroaches x 20, Nolan Ryans x 15

  • What’s better than 23-10? – from Rudy

    Temp: 42, Winds: 70+ mph (or that’s what it felt like).

    Hand Grenada looked around and asked “Who’s Q?” He should have known better, as YHC was decked out in full Irish gear, waiting to celebrate a long-overdue victory over an SEC team in a game that mattered. Grumbling from everyone, expect the latest Johnny-come-lately Bandwagon-hopping Irish fan, Hawg. As expected, Mahatma arrives in full LSU gear, celebrating his big win over a different green-and-gold team in their bowl game. Kilo chose this day to NOT wear his ND gear (though he stripped off outer layers to reveal the ND garments later). Two entirely hooded and disguised PAX opened their face masks just enough to reveal Pool Boy and Bogey, then closed up and recovered all exposed skin.

    After announcing the Irish theme, the PAX took off for the rocks. We passed a leprechaun-like figure in the gloom; Triple Shift grudgingly agreed to join us, as his KOT krewe had apparently abandoned him.

    Slow Stretches to warm up. Abe’s and Grass Grabbers both x7 (ND as a 7 seed), followed by 2 burpees (Georgia as a 2 seed). 23 Imperial Walkers to loosen the hips, 10 burpees. Then grab a rock and head to the football field.

    The Thang: 23-10. 23 reps, bearcrawl 25 yards (Architect astutely observes that it should have been 23 yards), 10 burpees, bearcrawl back. (Though Mr. Rogers seemed to replace a bearcrawl with a 100 yd dash out and back, in a 30lb vest)

    Overhead press, curls, rows, chest press, squats, kettle bells, BBSU, Monkey Humpers, Gas Pumps.

    Had to modify halfway changing bearcrawl due to time constraints. And because Mayhem positioned himself directly in YHC’s bearcrawl path

    Return the Rox, and Mosey back to the flag to meet the (absent…) KOT gang right at 615. Finish with COT – prayers for healing on the feast day of St. Andre Bessette.

  • Stack Attack – from Hawgcycle

    Conditions: 57 degrees, Humidity 98%, Wind 2.2 mph form ENE

    It’s been a while since I have been the Q. I dusted off a favorite Pandemic Exercise, the Stack. There is more recovery built in than most F3 workouts. The idea for the recovery is based off the chapters about Maximum Sustained Power in the book Primal Endurance that Turbo Tax recommended to me years ago. The idea is to basically get a weight that is hard to lift, wear yourself out lifting it, then recover so that you can give it your all again.

    The Thang:

    Warm up – SSH x 20; Grass Grabbers x 10; Imperial Walkers x 15; Merkins x 10; Squats x 10; Peter Parkers x 15; Abe Vigodas x 10

    The Stack:
    • Hell Raisers x 5
    • Hell Raisers x 5; Shoulder Press x 10
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20
    • 2 min Recovery – Tree Pose
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25
    • 2 min Recovery – Planks and Bridge
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30
    • Stretching

    There was a 20-30 second recovery between each exercise in addition to the 2-minute recovery between sets starting after the 4th.

    Back to the flag to join up with The Boge, who had requested a private KnOT session with Scantron.