F3 New Orleans

Tag: Hand-Grenada

  • Copycat – from Rudy

    YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.

    Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.

    At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.

    Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.

    Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.

    The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…

    Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.

    Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.

    Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.

    COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!

  • My Fatal Forty – from Pop-Tart

    “Good art is purposeful” \ Grateful Dead Playlist

    Warm up:
    SSH – 40 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Head circles
    Shoulder circles
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    _____________________________

    Forty yard sprint
    40 Merkins
    40 lunges 2 is 1
    40 Monkey humpers in cadence
    40 J-lo’s ( in cadence)

    40 yard sprint
    40 diamond merkins
    40 low slow squats
    40 SSH ( in cadence)
    40 V-ups

    40 yard sprint
    40 wide merkins
    40 yard duck walk
    40 mountain climbers ( in cadence)
    40 penguins (in cadence)

    40 yard sprint
    40 burpees on the minute / 4 minutes
    40 skater squat
    40 crunchy frogs
    40 American Hammer in cadence

    Lap around the track

    Circle up for Ring of fire
    40 Merkins total
    ___

    Father of all life
    Teach us how to live life to the fullest. Give us the courage to choose the best version of ourselves in each and every moment of our days. And allow our friendship and example to lead others to experience what it means to be fully alive… Matthew Kelly

    To bring it back around:
    …Once in a while you get shown the light
    In the strangest of places if you look at it right…. The Grateful Dead

  • Rush and the Giant – from Fast Tax

    It was a pleasantly coolish morning as eight Pax manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
    After disclaimer, we headed to the rock pile.

    Warmups consisted of:
    o Abe Bagodas X 10 IC
    o Matt Biondis X 20 IC
    o Seal Jacks X25 IC
    o Mountain Man Poopers X10 IC
    o Swan Dives X 10 IC

    After med-heavy rock selections, we headed to the field.
    The first exercise was Fee-Fi-Fo-Fum, starting on the line with your rock.
    Each Pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance, pick up and overhead press rock, and repeat the sequence for 40ish yards, then, turn around and repeat back to the starting point.

    Colt 45s (basically a broken down curl) were next, with rock IC: 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep (i.e. ending with 10 BBS and 40 Amer Hammer).

    The Red Barchetta was the next event (should have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if YHC had remembered to bring his phone).
    Sequence OYO but plank after each sequence until last Pax completes:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers (2 is 1), run back to goal line
    o 50 yard dash, 50 BBS, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line
    o 10 yard dash, 10 Burpees, run back to goal line

    Then it was back to the rock pile.

    With a little time to spare, YHC thought a little absolution would be good for everybody…make that 15 Absolutions OYO followed by 5 burpees (for Fracsac) and a mosey back to the flag for COT.

    Thanks for the fellowship!
    SYITG

  • Gimme the Usual – from Rudy

    Gathering around the flag early. RevSox emerges from the gloom and emits a quite audible groan when he learns YHC is the Q. Thanks for that vote of confidence! The 8 PAX are muttering about how the esteemed Site Q seems to never appear anymore. But lo-and-behold, just as YHC starts the disclaimer, Mahatma appears! Great to see you brother!

    Today for the disclaimer: YHC has been thinking about and praying for his sister lately. She and her daughter are having a very challenging summer. So today, YHC asked all of the PAX to think of someone they know who is struggling – physically, emotionally, mentally, whatever. Offer the workout for them today. Offer our pains and struggles in the gloom as a way of trying to relieve their struggles. And use thoughts of their struggles to keep pushing us forward. So with a silent prayer for my sister – we were off to the rocks.

    Grab a rock, and lets head to the field. (The Tree field, not the football field, as Hand Grenada needed some clarifications).

    Circle up. Because Hand Grenada asked, we’ll start with 2 burpees OYO. Go. OK, now the warm up. Usual stuff – SSH, IC, Peter Parkers. Then some Glute Bridges – pinch some diamonds and really really activate them glutes.

    Then line up. Its the Rudy Special. Or Rudy Standard. Or “No, not this again.” Or “Rudy is just a one-trick pony”. Whatever.

    11s. Burpees and Big Boy Situps. When you pass the rock (left in the middle): 10 Overhead Presses in one direction, 10 curls in the other. Go.

    War Eagle was off to the races! Whoever he was praying for clearly motivated him to push push push. Needed to throw a few more reps his way just to keep him going while the rest of the PAX finished.

    Next Up: Groups of 3 in the parking lot. PAX1: Start LBC/LBT. PAX2: Start Rows. PAX3: Sprint to the gym door and back. Then rotate. And keep rotating till everyone got 2 of each set in. Pai Gow helpfully pointed out that the Row -> Sprint transition helped emphasize good form for the rows, or your back would really feel it in the sprint. Wise man!

    Rifle carry the rock back to the pile, and mosey back to the flag. YHC had the privilege of having to help a lumbering Triple Shift. When YHC attempted to pick up that rock, he better understood just why TS was lumbering…. That rock was a wee bit heavier than YHC’s rock.

    At the flag, we closed with COT and prayers – specifically remembering again those that we offered the workout for. Thanks for letting me lead!

  • Disclaimers Start at 5:29 – from Belloq

    Arriving early to Pontiff for my 1 mile warm-up run, I was trying to recall how I was assigned the Q for the day at El Diablo. Don’t remember signing up, just getting an invite on my calendar. Oh well, time to lead…Not knowing how many would arrive, I thought through several scenarios. As my run came to an end, I was happy to see 7 men stretching and preparing for a challenge and all pre-planned scenarios went right out the window.
    The time was 5:29 and I gave the disclaimer. 5:30 strikes and RevSox arrives as I give the direction to mosey to the rock pile. He begins to mention the missing disclaimer which I pointed out was done in such a way to maximize out time working out.

    Gave direction to circle up on me by rock pile to begin warm-up

    Warm-up
    15 8-count bodybuilders to get the blood pumping
    Arm Circuit (15 Arm Circles Front and Back, 20 Seal Claps, 20 Overhead Press, 20 Overhead Claps, 15 Moroccan Nigh Club)
    31 SSH
    3 rounds of Ring of Fire (Merkins to Monkey Humpers to Bonnie Blairs (2-is-1)
    Mosey to the Mound

    The Thang
    7’s
    Start on track side go to top, do 5 lunges both legs (i.e. 2-is-1), other side 6 8-count body builders, back to top for 5 lunges both legs, to track for 1 big boy sit-up…repeat with 5 8-counts and 2 big boy sit ups…etc

    Moseyed back to rock pile for Mary.
    5 Minutes of Core —30 seconds Halos Clockwise, 30 Seconds Halos Counter Clockwise, 1 Minute Corkscrew (reverse crunch with a twist), 1 Minute Dynamic Plank, 1 Minute Chainsaw, 1 Minute Slow, Controlled Big Boy Sit ups

    Followed with 10 8-count cinnamon toast crunches (1-2 Crunch, 3-4 Twist Right, 5-6 Crunch, 7-8 Twist Left).

    Moseyed back to flag for COT, Announcements, Intentions and Prayer.

    Always an honor to lead am F3 workout. 9 Total PAX for the workout.

  • Roasted Pig – from Hawgcycle

    Conditions: 80 with 88% Humidity. Heat Index of 85. Wind 4 mph from the SSW

    Pax: Rev Lifts, Mopster, Spouse o’ Science Weaver, It’s Just a Rash, Poolside, Annie Liebovitz, The Perfect Merk, Benthere Dunthat, and me, Hawg

    Warm-up: SSH x 31, IW x 20, DQ x 10, Peter Parker x 15, Grass Grabbers x 10, Parker Peter x 15, LSS x 14, Tempo Merks x 14

    The Thang: The guys clearly wanted to search for Plutonium. One look at this group and I knew there would be casualties…lots of them. But maybe we could find some less dangerous isotopes near the rock pile. In retrospect, I know, that sounds stupid. We did find three isotopes of Plutonium-9 at the rock pile. I didn’t know what would happen, but I knew there was only one way to find out. There were children present, there were old geezers present (whom I fully respect) and then there was HG and me who were still hurting from our last exposure. It might kill us all. It was too dangerous, but I couldn’t resist.
    The exposure lasted for all but 5 minutes of the workout. It burned me bad. I had to step away several times. I had to have several guys count to ten to make sure I didn’t go back in too soon. It was an embarrassing number of 10 counts, but my body was burned badly. Maybe it was for the best. We were clearly infiltrated by a German spy, but all of his pictures were of us standing around, protecting ourselves from more exposure.

    Mary: With about 4 minutes left, we circled up for some Mary. Rudy needed burpees and YHC agreed.
    • Burpees x 10
    • Dying Cockroach x 20
    • Burpees x 10
    • Flutter Kicks x 15
    A wise man once said that if you don’t do at least 50 burpees in a workout, you have failed as a Q. YHC failed in ohhhh so many ways today.

    Mosey back to the flag for COT

    After all was done, almost everyone made it back to their car. It was a stronger group than I thought. The child seemed to be doing the best of all. Rudy got to the top of the levee and could go no farther. I never got out of the park. I’m laying here on my back speaking text to Siri so that I can finish this BB. Thirty-five people have stepped over me to get to the track. I’ve had a dog defecate within 18 inches of my head. Rudy’s caterer is now on lap 56. The basketball ref that wears the jorts is about to start mowing. I pray he sees me. If I am here tomorrow when you all show up for the Wally Sprint, please move me to a safer place and tell my daughter that I am sorry I broke the phone stand she made for me. That was a bad omen. I should have heeded the warning.

  • Uptown(er) Beat Down – from Bolt

    Warmup IC (to Rapper’s Delight): Windmills, SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, IW (15x)

    The Thang:
    Mosey to gym and grab some wall for a plank to the song Bodies Hit the Floor: plank>donkey kick title>merkin the count>plank between

    With moisture in our foreheads it was time to mosey to the rock pile and select medium rocks and three heavy ones.

    Rocks in pairs at stations lined up with each tree along the parking lot. 2 PAX doing 20 reps/exercise: chest press, overhead press, squats, triceps press, curls

    Return to pile and finish with 30 dying cockroaches before a mosey to flag for the standard closing.

  • Finding Plutonium – from Hawgcycle

    Conditions: 76 degrees, Humidity 83%, Wind 6 MPH from the SSW. Sunrise 0613.

    Pax: Ole Crooked Letter and Me.

    Warm-up: SSH x 31, IW x 20, DQ x 10, Peter Parker x 15, LSS x 15, Parker Peter x 15, Grass
    Grabbers x 10 (we didn’t clap because we aren’t 4th grade school girls at recess), Arm Circles (Forward x 15, Backerds x 15)

    The Thang:

    I knew the numbers would be low at El Diablo today. Too many Puddins thinking they need to rest up for the Gnarly Nutria. So I figured today would be a good day to experiment. Last night I came up with an idea. What if I take two simple exercises and combine them in a way that’s never been done before. Would the results be explosive, like throwing a chuck of sodium into a tub of water?

    In actuality, what happened during the 10 minutes after the warm-up was both fantastic and horrifying. It’s as if Hand Grenada and I stumbled upon nuclear fission. It came close to killing us, but we think we survived…we will see what happens later today. We aren’t sure what to do with our invention. Do we share it with the world? It could be the greatest thing that ever happened to F3. But what if it falls into the wrong hands? Can you imagine what would happen if some deranged sadist like Catfish or Jingle Vader got a hold of this? Or worse yet, some bumbling fool like Rudy tries to use it. And please help us if the LVCC sniffs it….imagine that scene in 2001: A Space Odyssey with the monkeys and the monolith. That could destroy F3. For now, Hand Grenada and I have determined that we should not give this information to anyone. It’s too dangerous. This exercise shall remain classified.

    After aforementioned explosion, we moseyed to the rock pile where for some 3-6-3 exercises……3 super slow counts, 6 regular cadence counts, ending with 3 super slow counts.
    • Squats sin roca
    • Shoulder Presses
    • Squats con roca
    • Merkins

    Then to the playground for a round 3-6-3 pull-ups

    Then to the wall for a round of 3-6-3 shoulder taps with the left hand and a round with the right hand.

    Back to the VF for some stretches (triceps, chest, hamstrings) and COT

    NMM:
    • Triple Shift has been on me because all I do is run. Every time I see him it’s the same question…”So…. Are you lifting any or just running?” I hear ya Triple. So, taking his encouraging words to heart, I thought today would be a good opportunity to get in some strength training. After the exercise that I can’t talk about, my arms will probably be permanently jacked. I may never have to work them out again. Only time will tell, but this may have solved my problem.
    • I am worried about Hand Grenada. His arms were already pretty jacked. We may have over done it for him. Can you imagine if Gabby had been at this workout? He would never find a shirt with sleeves large enough. All of his suits would get the Belichick treatment. Could he walk into board meetings at GNO, Inc. with his sleeves cut off? See why I can’t share this workout…..man I hope Hand Grenada is okay. If he survives, it will probably help him. He’s in medical sales. I’ve seen the women that go into pharmaceutical sales. The men are definitely at a disadvantage. Looking like a Chippendales dancer will probably help him out.
    • The 3-6-3 workout is a reminder of the Glory Days of the Gnarly Nutria. It was introduced at the Birdcage a week after the World beat Uptown 363-360 at the second annual GN. #NeverForget. The humiliation the Uptown felt doing that workout also lead to a 2nd World victory at GN III. But it’s been dark times for the World ever since the Northshore got too big for their britches and decided to go it alone. Here’s to a return to the glory days.

  • Not a Dry Shoe in Sight – from Fast Tax

    Only 4 pax braved the sloppy Rock City soup to see what new creative adventures Fast Tax had put together.

    After disclaimer, we headed to the rock pile.
    Warmups consisted of:
    o Abe Vigodas X 10 IC
    o Happy Jacks X 15 IC
    o Bat Wings FAC, RAC, SC, OH, MNC X 20 IC

    We grabbed our rocks and headed to the field for the first routine, Field of Dreams.
    Partner Sequence OYO consisted of: PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, bear-crawl to 75 yd. line, lunge remaining 25 yds. 50 BBS at goal line, repeat back. PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.

    After Field of Dreams, it was time to get our rocks off (or up). Holding wife pleaser position with rocks on the ground past their head, sequence is IC:
    As YHC called “up,” triceps lift to overhead and back down. 3 sets of 10 reps.

    Next was Head, Shoulders, Knees, & Toes: a 10 count arm and shoulder workout with rock, 20 reps IC.

    Following 2 cycles of an Indian Crabwalk, the festivities on the field culminated with Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep (i.e. ending with 10 BBS and 40 Amer Hammer). Then it was back to the rock pile and a quick mosey to the flag for COT.

    Coffeteria at PJs followed.

    Thanks for the fellowship!
    SYITG

  • God Bless America – Keep 141, 156, 256 safe – from Hokie

    10 packs showed up on Friday to pay respect to America the 141 the 156 and the 256

    Mosey from the flag to the rock pile and then lineup on the football field in the end zone on a sideline

    21 side straddle hops and 10 Burpee‘s with a double Merkin

    400 m run and 30 side straddle hops

    10 tricep extensions and 10 Burpee’s with double Merkins.

    Lunge walk all the way across the end zone from one side line to the other.

    20 merkins and 10 Burpee’s with double Merkins.

    bear crawl from the side line all the way across the end zone back to the starting sign line.

    400 m run and 30 more side straddle hops

    30 shoulder presses and 10 Burpee’s with double Merkins.

    Lunge walk back across the end zone.

    40 squats and 10 Burpee‘s with double Merkins.

    Bear crawl back across the Endzone.

    400 m run and 30 side straddle hops.

    50 chest presses and 10 Burpee‘s with double Merkins.

    Lunge cross back across the Endzone to the other side line.

    60 shoulder taps and 10 Burpees with double merkins

    Bear crawl back across the end zone.

    Finished with 400 m run and 30 more side straddle hops.

    That is a total of 141 side straddle hops and a 1 mile run along with 70 Burpees with Double and Merkins for those doing the ISI challenge