F3 New Orleans

Tag: Hand-Grenada

  • A last minute call to group Q – from Mahatma

    As I approached the tracks my phone rings and it’s KenahBra….”Mahatma I didn’t check until this AM and see I have the Q at RC but I’m already at the Goldmine”…….it’s 5:27! “KenahBra stay where you at, we got this.

    So it goes I approach the pax in the bullpen tell them the news give a disclaimer and notice this will be a group Q. Pillsbury looks a little nervous as we mosey the rock pile.

    Warm Up round robin
    SSH
    AbVagoda
    Peter Parkers
    Grass Grabbers
    8 count body builder (if you had to guess who chose these?)

    Grab a rock head to the tree field behind the baseball fields

    Mahatma 1771
    Line up rocks in the middle of the field
    Start on one side 1 Merkin 7 jump squats
    Run to the center 7 overhead press then continue to the other side
    1 jump squat 7 merkins
    Run to the center 7 curls then to the starting side now 2 merkins and 6 jump squats
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Bogey – grab your rock head to the gym
    20 squats with the rock 20 calf raises
    15
    10

    HandGranada – Stairway merkins up to the top and back down

    Pillsbury – crab walk out to the curb and back. Then arm circles, I think.

    Heisenberg – 10 Burpee 8 count body builders in cadence

    Mahatma – on the wall running man to air press

    Return the rocks – there was some Mary but memory is gone.

    Back to the flag COT

    Group effort complete

  • Creativity Gone Awry – from Fast Tax

    The Uptowner 4/01/2022 – Yes, I know it’s late…

    Notwithstanding that YHC originally listed Battle Frisburpee on the website as a description for the day’s exercise, YHC was hoping to debut (or beta test) a few new ideas. However, the Pontiff custodians threw a curve ball, given that the usual gate to the field and our COT area was locked. No matter…persevere, adapt, and overcome.

    After disclaimer being said on the jogging path, we headed North along the fence for 30ish yards and stopped for warmups consisting of:

    Bat Wings
    Manatees
    Crab Merkins Plank
    Australian Mountain Climber (upside down, vertical mountain climber performed against the fence)

    While still against the fence, and having some success trying out the Australian Mountain Climber, YHC thought it was a good time to dive into his next creation – the Crazy Indian Chicken Pecker.

    All PAX against the fence (or wall of a building) in balls to the wall (BTTW) position. While all PAX are doing Chicken Peckers (aka upside down shoulder taps i.e. Feet up on the fence/wall, hands on the ground, lift your hand and touch your opposite shoulder) the last PAX drops down from BTTW and runs to the front of the line then gets back into BTTW position and continues the Chicken Peckers. Next PAX follows and this repeats until Q says to stop or PAX begin to mutiny. It took less than a minute for signs of an impending mutiny to be evident. Time to abort. Maybe retool and reintroduce later, maybe not.

    On to the next exercise, the Triple Check: Separating into teams of three, the first PAX holds the peoples’ chair, second man in front of him in plank, third man sprints 100 yards and back, then cycle positions, rinse and repeat times two more times.

    Final exercise before the game was the Mad Mad Race.
    Keeping the teams of three, each PAX in the team chose one of the following exercises: soldier crawl, broad jump, or crab walk – no duplicates. From the line, the teams had to traverse 40ish yards, switch positions, and come back. Losing two teams had to do 15 burpees and the winning team did five. With Bolt lamenting the lack of Burpee opportunities, we all added 10 more.

    With 25 minutes left, it was time for Battle Frisburpee. As YHC hopped the fence and began to setup the cones, the remaining PAX were running to the next gate, since the usual entrance was locked. Alas, entry to the field was not meant to be…all gates were locked. Quickly picking up the cones and vaulting them and me over the fence, we made it to the baseball diamond with about 15 minutes to spare.

    Battle Frisburpee:
    Team 1 – Pillsbury, PVC, Hand Grenada, and Bolt
    Team 2 – Boo-Boo, Bogey, Scantron, and Fast Tax

    Team 2 prevailed, 4-1 (I think…could have been the other way around or I could have screwed up the teams since it’s been 8 days since we played 🙂

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship! SYITG

  • War Eagle Would Have Been Proud – from Fast Tax

    El Diablo 3/23/2022 – Better late than never…

    As YHC was heading to El Diablo that fine morning, the plan was to introduce a few new routines that had bounced around my creative brain yesterday, together with some Fast Tax favorites. However, as YHC walked up to the flag and saw the 15 other PAX in attendance, that plan got tossed as YHC realized, with a little prodding from Rudy, that we have never had a 16 PAX game of Battle Frisburpee. Time for an audible…

    With disclaimers being said, we headed down the jogging path toward the rock pile pausing every 30 yards or so for warmups, consisting of:
    SSH
    Hairy Rockettes
    Swan Dives
    Crab Merkins Plank

    Once we arrived at the rock pile, and unwilling to jump right into the Battle, YHC began the day’s festivities with Fee Fi Fo Fum: PAX selected medium rocks then starting on a line with your rock, each PAX performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until Q said stop. Repeat back to the rock pile.

    Welsh Dragons were next.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

    Next event was Wall of Fire: While PAX are doing People’s chair, take turns doing 10xmerkins 10xLBCs and 3 burpees. YHC quickly realized that 16 in a circle may be a little too much to hold people’s chair 3 times around…Time for Battle Frisburpee

    Battle Frisburpee:
    After laying out the cones and a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle. YHC later realized that with 16 people, the field should have been at least 5 yards wider. Thus, the new width guideline is 15 yds for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+.

    Team 1 (Shirts): Vagabond, Hawgcycle, Rougarou, Left Coast, MacGyver, Pilsbury, Bogie, Hand Grenada
    Team 2 (Skins): Hokie, Scantron, Rudy, PVC, Gabrielle, Boo Boo, Mahatma, Fast Tax

    The battle was hard fought and close. The “last one touched” rule (strategically hit opposing team members that guard too closely) was used effectively and often by both sides. The potential of the Baller to dole out punishment (vis a vis penalty burpees when the ball hits you) was best epitomized by Hawgcycle, who was by far the most promiscuous Baller in history. Also notable was Team 1’s (and maybe Team 2 once or twice) utter lack of regard for the 3-burpee contact rule.

    However, the most noteworthy was MacGyver’s expansion of the game into a full contact sport in a way that would have made War Eagle proud.

    In the end, Team 1 could not overcome Team 2’s superior strategy and execution.
    Team 2 carried the day with a final score of 5-4.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria and a discussion/clarification of the rules at PJs (See below).

    Rule clarification:
    1) If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.
    2) If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
    3) There is no interfering with the other side’s ball.

    Thanks for the fellowship! SYITG

  • Good with Coupons, Bad With Counting – from Logo

    A Foggy Morning Beatdown was enjoyed by 11 Pax in the friendly confines of Pontiff Field. We started with a warm-up of Side straddle hops, grass grabbers, Hillbilly’s, Abe Vigodas, and arm circles. Moseyed to the field with our rocks for a little “It’s all about the Benjamins workout 25 chest press, 25 walking lunges (with coupon) 25 chest press, 25 lunges back to the start, planking for the 6. 25 Curls, 25 walking lunges (with coupon), 25 curls, 25 lunges back to start, planking for the 6. 25 shoulder presses, 25 walking lunges (with coupon), 25 shoulder presses, 25 walking lunges back to start, planking for the 6. 25 kettle bell swings, 25 walking lunges (with coupon), 25 kettle bell swings, 25 walking lunges back to start, planking for the six. Then we moseyed over to the parking lot and did a farmer’s carry relay race. Unfortunately, the pax had trouble counting 1,2,1,2,1,2, so we ended up with 6 2’s and 4 1’s, so the 1’s took the race. Each pack took a relay turn farmer carrying 2 coupons the length of the parking lot and back while the remaining pax did rock work and Mary – chest press , LBC’s , Shoulder press, box cutters, curls, American hammer. Losing team was supposed to do 20 burpees, but we ran out of time, so we’ll make those up next time. Back to flag for COT.

  • The Rudy Special – from Rudy

    Alas, YHC forgot to check the schedule – until 515 as I got into the car to head to RockCity. “Who’s the Q?” Oh, I was. Shoot. No time to build out something for the day (Dora 321 for 3/21? Celebration of ND bball victory over Bama – at least we beat the SEC in something!) Instead, I guess it’ll be the usual…

    Heading over the tracks, YHC was a wee bit surprised to look up to his right and see the bright BRIGHT lights of the train that looked to be ALMOST RIGHT ON TOP OF HIM. Only then did the red lights start flashing and the arms descending. I guess the train was a bit further away than it appeared, but not by much. Safely on the right side of the tracks, YHC joined Bogey at the flag.

    Tick tick.

    YHC and Bogey. Bogey and YHC.

    Tick tick.

    5:30: a PAX of 2 moseyed off to the rock pile while the train continued to rumble along the tracks. Circle up! (Line up? 2 Dots up?) Anyway, lets start warming up. Train finishes rumbling by and 3 more PAX trickle in. Welcome HG, Marlin, Pai Gow. Now that we have a full crew, we can get started.

    Grab a rock and mosey to the field.

    Hand Grenada senses Rudy’s lack of originality and calls out the exercise long before we get settled. Yup, 11s. Burpees on one side, BBSU on the other. 10 Overheads with the rock when we pass it one way, 10 curls when we pass it the other way. Go. Bogey proceeds to smoke the field, and is rewarded with the opportunity to add 11 burpees to his total.

    Head over to the Gym Stairways for a bit of mountaineering. Bear Crawl, Crab Walk, Crawl Bear, Walk Crab – up the stairs, 5 merkins, mosey back down. Rinse and repeat. Some PAX grumbling about “waaaah.. Too much shoulders”.

    Return the rocks, circle up for 2 rounds of mary including sloooow wife pleasers. Then back to the flag, where we were joined by Triple Shift and Tenderloin – who continues to push forward and shed those pounds!!!

    COT. Happy almost bday Marlin, turning RespectRespect on Tuesday! Finish up with our prayer (thanksgiving, generosity, and endurance).

  • I will Rock Q – from Kenna Brah

    March 14 2022 Rock City
    15x Wanm up
    Arm Circles front/back
    Standing Twists l/r
    Imperial Walkers
    Tin Soldiers

    To the Rocks, to the field
    RND 1
    15x each
    Pullovers
    Chest Press
    ON KNEES- OHP
    ON KNEES – CURLS
    From KNEES Single Leg Up
    Run around goal post repeat for 3x

    RND 2
    From KNEES Single Leg Up ROWS
    DeadLift
    Front Raise
    Tricep Extension
    Run around goal post repeat for 3x

    7 min of Mary with ROCK
    Back to flag –
    COT – OUT!

  • I got you buddy – from Bogey

    Brief warmup…
    Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.

    To the gym…
    20-Merk/Calf raises/Monkey H. then a lap
    15-….
    10-….
    5-…

    To the Pavilion
    Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10

    Peoples Chair – 30sec/30 sec w/ air curls

    To the rock pile…
    All with rock
    15-Curls/Rows/Ov. Press/Triceps
    10-…
    5-…

    Frisbee Toss game

    COT

    Gratitude!

  • Help you RCR Miles out – from Mambi

    Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then I hear Q needs to be here 15 minutes before working to welcome the PAX and any guest.” OK, well, “Welcome” then YHC waiting a few minutes did the disclaimer and instructed the PAX to grab a rock then head to the football field for warmups.

    YHC lead PAX in various warmups and a little stretch. Then instructed the PAX on the THANG.

    Somewhat of a BLIMPS but modified.

    B= x5 Man makers Blimpy with a Rock overhead
    L= x10 Lunge Twist with a Rock
    I= x 15 Isolated Curls with a Rock
    M= x20 Merkins alternating hands on Rock
    P= x25 Bent-over Row with a Rock
    S= x30 Squats with Rock
    Run 1 Lap

    Repeat until time expires