F3 New Orleans

Tag: Hand-Grenada

  • A Few of My Favorite Things – from Fracsac

    Unable to join Hawgcycle for his mid year 10k a day milestone, YHC did the next best thing and took the Q at El Diablo.

    With the shovel flag planted, a disclaimer was given, then start with a lap on the track, which was sort of a tribute to Hawg.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 12
    Arm circles IC x 15 both directions
    Peter Parkers IC x 20

    YHC had cones set up at the goal line and the 50 yard line.
    Starting at the goal line, burpee broad jump to the 50 yard line.
    Catalina Wine Mixers IC x 10
    Bear crawl back to the goal line.
    

    Next up was an exercise in breaking things down….

    Deconstructed Burpees! Do the following IC:
    Squat IC x 10
    Squat Thrust IC x 10
    Merkin IC x 10
    Squat Thrust IC x 10
    Squat IC x 10
    OH clap IC x 10

    Squat IC x 9
    Squat Thrust IC x 9
    Merkin IC x 9
    Squat Thrust IC x 9
    Squat IC x 9
    OH clap IC x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Now that the Pax has been introduced to YHC’s favorite things, time to put them together with 11’s:

    Starting at goal line 1 Catalina Wine Mixer, then run to 50 yard line for 10 burpees.
    Continue until 10 Catalina Wine Mixers and 1 Burpee.

    Return to flag for COT

    – The grass was surprisingly overgrown on the field, perhaps making the mosquitos worse. It just added to the overall suck….
    – Due to time constraints, the bear crawls were omitted from the 11’s. That’s the only thing that would have made it worse. Catalina Wine Mixers and Burpees in 11’s? Who is crazy enough to do that?
    – We lifted the troops in the COT, especially the 156 and 256.
    – We prayed for Landing Strip’s Father as he goes into surgery this morning.

    Thanks for posting with me today.

    SYITG

  • WF3Q: all the hits, all the time – from Bolt

    This early morning radio show included classics by artists such as Ludacris, Kenny Chesney, Darude, and Survivor, so basically a playlist created by a total nut job.

    Guest appearances by WB Pax (Frozone and Short Bus—thank you!) that’s what happens when cocktail-ing with Mahatma…

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 15x); Toy soldiers, IW, hillbilly squats (15x)

    Mosey to bleachers for dry docks up the bleachers, increasing by one rep each row except top one for 10 reps. Tricep dips down the bleachers staring with 10 reps, decreasing by one each row.

    Mosey, grab rocks, carry to parking lot and place pairs of rocks at each tree. Pair up for 5 rock station circuits (10 reps each) plus bonus track (Deca-die of pain): Squat , OH press, Curls, Lying press, tricep press. 3 rounds, moving between stations differently each round: mosey, reverse crab walk, bear crawls. Fracsac, ever the masochist, rolled out first deca-die after which we had to perform the move/count it landed on.

    Return to rock pike and circle up for Mary, Pax choice/lead in cadence. Return to flag for COT; thanks men for showing up and allowing me to lead!

  • It looked better on paper – from Rudy

    Large crowd in the gloom at El Diablo this am. Weather was delightful. Ground was moist, promising a nice, muddy workout. So at 5:30 – YHC gives a disclaimer and 12 PAX head to the football field. BooBoo starts the festivities by mocking the Q about said disclaimer, so all PAX get to start with 5 OYO Boo-Boo Burpees. Then we warm-up. Stretches, SSH, IW, arm circles. Get the blood flowing. And lo-and-behold, Vagabond emerges from the gloom just in time to make for an even 13 PAX.

    The Thang 1: Two teams, count total reps. Losing PAX team will have to do more Boo-Boo Burpees. What’s the event? 10 8-cts, run to the other bench and back (i dunno, maybe 20 yards each direction?) 10 BBS, run to the bench and back. That’s 1. Do it again. OYO. Count how many iterations you get done. YHC sets a timer (8 minutes, but don’t tell anyone. Its more fun when you have no idea how long you’ll be working….). Go. Team 1 (with only 6 members) still outshines team 2 28-27. Way to go FastTax and Hawg, leading the way.

    OK, that part worked ok.

    Lets head to the playground. Quick round of 6 stations with pull ups as the counter. I’m not even sure what other exercises we did. This part definitely did not work out right. YHC was very confused about how to split PAX into 6 groups. So rather than multiple rounds, lets just get the heck out of here and go get a rock.

    The Thang 2: Line up. What’s the event? 10 Overhead, 10 BBS, 10 Press, Bearcrawl 2 trees (20 yards-ish), mosey back. That’s 1. YHC sets a timer (again, 8 minutes. But don’t tell anyone). Go. OYO. Timer finishes, line everyone up by how many laps they got done (Bogey, FastTax, Vagabond and Hand Gernada led with 7). (one brief pause for 5 Hawg-Burpees as punishment for mocking the Q)

    Lets do it again – the winner of each group gets to watch the losers do burpees. YHC sets a timer again (4 mins this time). FastTax, BooBoo, LeftCoast and someone from the “other-side-of-the-fence” group were the winners. Everyone else got to do 5 RevSox Burpees.

    Overall, that one worked pretty well. Some room for improvement, though.

    The Thang 3: OK, this one didn’t work. I hesitate to write it. But it happened. Partner up. PAX 1 does *whatever PAX 1 wants*. PAX 2 mirrors it. 90 seconds, then flipflop. The idea is to challenge our awareness, responsiveness, agility. Rougarou nailed it with a weird Irish clog dance that Hawg desperately tried to follow. War Eagle seemed to take it to mean “Can I just stand here?” which is, technically, allowed.

    This one didn’t work so well. But YHC will adjust and try it again one day. Be warned.

    Mosey back to the flag (3 mins late…)

    NMM: Thanks, Vagabond, for sharing a story of forgiveness. Good reminder for each of us to avoid holding grudges. Reach out to those we may have hurt, or those who have hurt us. Offer forgiveness. Bring ourselves to feel the forgiveness in our heart, even when our brain is not ready to.

  • Great Day for a Beatdown! – from Fast Tax

    PAX at El Diablo: Bogey, Bolt, Hand Grenada, Rev Sox, Vagabond, and Fast Tax
    Not to be swayed by a little water and mud, 6 pax ventured forth to El Diablo to embrace the SUCK and see what Fast Tax had up his sleeve this time. It was quickly pointed out that I was 45 seconds late, so disclaiming while moseying, we headed to the rock pile.
    Warmups consisted of:
    o Abe Bagodas
    o Matt Biondis
    o Mountain Man Poopers
    o Star Jacks
    o Swan Dives
    o Australian Snow Angels

    Though Vagabond was hoping we would be heading to the parking lot that would have been waaaay too clean…to the field of puddles we go.
    The first exercise was Fee-Fi-Fo-Fum, starting on the goal 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 you got to the 40ish yard line. After a 20 sec breather, we repeated the exercise back to the goal line. One of us may have “accidentally” thrown his rock in the very large mud puddle by Rev Sox’s feet…oops.
    Red Barchetta was the next event (would have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if the Q remembered to bring his phone)
    Sequence OYO no resting:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers, run back to goal line
    o 50 yard dash, 50 LBCs, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line

    The festivities on the field culminated with the Rapid Fire Rock Set.
    Set of 20 curls, overhead press, triceps extensions, and rows all with rock, IC, and fast paced. Repeat – 15 reps then 10 reps.
    With Bogey lamenting that Rudy was not here to enjoy the festivities (and the mud), we moseyed back to the rock pile to drop our rocks.
    After determining pax were not muddy enough (and time remaining) Q introduced the Welsh Dragons: Bear crawl forward 4 steps, do 1 burpee, 1 merkin, 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 burpees, 2 merkins, 2 sets of back of shoulder taps… etc., repeating until we covered about 40 feet.
    Light stretch and head back to flag for countoff, name-a-rama, announcements, and prayers.

    #Bogey, #Bolt, #Hand Grenada, #Rev Sox, #Vagabond, and #Fast Tax

  • A shot of DEWARS – from Rudy

    Wednesday marked 1 year anniversary of my Dad’s passing. In the days leading up to his passing, and in the year since then, many of the PAX have reached out to offer YHC comfort, prayers and support. I am forever in all of your debt. Thank you for being here for me.

    Today, 6 PAX will get to join YHC in commemorating the anniversary on a surprisingly rain-less day. YHC had prepped the workout under the expectation that we’d be trapped in a downpour under the gazebo. While the weathermen were wrong, the park was still very much a sloppy mess – so what would we have in store? Lets go to the rock pile and find out!

    Warm Up: War Eagle takes one look at the muck around the rock pile and whimpers “can’t we go to the parking lot?” OK, lets grab a rock and go to the parking lot. Quick warmup with some stretching, SSH, Imperial Walkers.

    The Thang

    Tabata workout. 10 exercises, 45 seconds on, 15 rest. We’ll cycle through 3 times.

    The exercises?
    Dips (using the curb)
    Elf on a Shelf
    Wife Pleasers (with a rock…)
    American Hammer
    Rows
    Squats
    T-merkins
    Overhead Press
    Raises of the Calf variety
    Kettlebell swing

    D.E.W.A.R.S. YHC’s father’s favorite drink.
    S.T.O.R.K. YHC’s father was an OB/GYN, and delivering babies was truly his greatest love.

    Lots of 80s and 90s rock on the radio. Fast Tax shared YHC’s love for the Bo Deans. Good to find another fan!

    Finish up with enough time to rifle carry the rocks back to the pile and mosey back to the flag. Count off and prayers, and War Eagle took us home with an inspirational prayer.

    Thanks for the workout, and thanks for all of the support.

  • SPACE – The Final Frontier – from Rudy

    Cool gloomy morning – the best kind for a workout. Remember mornings like this when we are in the dog days of July and August. 4 PAX set off after a mislocated disclaimer (YHC was just testing whether the PAX were listening when announcing “Welcome to Okwata”).

    60 years ago today: Yuri Gargarin becomes first man in space. 40 years ago today: First takeoff of the US Space Shuttle (Columbia). So a quick SPACE warmup with Side straddle hops, Plank jacks, Abe vigodas, Crunchy frogs and Eight count body builders. Then get a rock. The field was wet. Too wet, even for YHC, so instead head to the parking lot and line up.

    Elevens with 8 count body builders and Squat Jumps. 10x Curls or Presses whenever you pass your rock. Then walk/mosey/meander to the gazebo for 2 rounds of Step Ups, Dips, Irkins and Derkins. Grab our rocks and rifle-carry back to the pile for a few rounds of Mary before the run back to the flag.

    NMM: Thanks for letting me Q. Weekend reading had included one prayer that prompts me (and all of us) to always strive to be better today than we were yesterday. Each day, we will fall short of our ambitions, our goals, our calling. But that can never let us stop trying to be the man we are called to be the next day. Each morning as the sun comes up, we have a new opportunity, a new gift of a day, to lead by example, by word, by deeds. Let us use this gift of today. Prayers especially for Bolt’s father-in-law, who is in need of those prayers.

  • Ah, ha, ha, ha, Stayin’ Alive – from Vagabond

    Ten pax circled up for disclaimer and welcome and went to rock pile for stretching, warmup and a few intro burpees. Each grabbed a one-handed rock and proceeded to the football field where YHC has set out lighted markers at 20 yard markers.

    Thang: 4 exercises at each marker, 20 reps, declining by 2 to 12 reps
    – single hand cross body rock snatches (looks like you’re discoing to Stayin’ Alive, hence the singing by certain pax during that part) full count of reps in each direction L/R
    – bonnie blairs
    – merkin with opposite toe-tap
    – big bois
    – at last marker on return run in reverse to the start
    – plank up for the six, then next rotation

    Finished with ring of fire: boat with American hammer a few times around circle

    Back to flag for COT, prayer

  • Rock City meets Margarita on the Rucks – from Triple Shift

    As 10 HIMs are preparing for the GrowRuck Alamo on April 9-11th, we had to put some work in with weights. As expected, the football field was wet with dew and the weather was unseasonably warm at 5:30 am. Here is the link to the explainer video!

    Those men at F3 Alamo are killing it with their high quality explainer videos and exercises! In short, it was a suck fest performing rock rows, rockees (burpee with rock), flutter kicks, brickyard man makers, squats and then out 50 yards and back and rinse and repeat for 45 minutes. We had to modify it since your QIC was the only one with a ruck. Anyway, truly humbled by the men that yielded themselves to my leadership this morning. Ended in a prayer of gratitude and request to be growing in our leadership.

  • :Zima and Z Cavariccis – from Bolt

    PAX: Amnesty, Pop Tart, Scantron, Rougaroux, Hand Grenada, Tool, Left Coast, Bolt
    Mosey to end zone for:
    Stretching: neck, shoulders, hammies, hip flexors

    Mosey to midfield for:
    Warm up: SSH 25x, reverse slow grass grabbers 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, finishing with Self Love all 15x

    Mosey to bleachers for:
    LBC 20x, R leg step up 25x, big boys 20x, LLSU 25x, dips 15x, dying cockroaches 20x

    Mosey to baseball diamond for:
    Z90s: one exercise/base moving between bases in a Z pattern to honor our workout title: (rear crab walk between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkins 15x, plank jacks 20x

    Mosey to flag for COT, prayer

  • 2 T-shirts are warm when it’s freezing – from Fracsac

    3 Pax made a choice to take the DRP on their journey to get right and posted in a freezing 32 degrees gloom where the cold north wind made it feel like it was in the 20’s. With a shovel flags planted, disclaimer was given, then:

    Spoiler alert: If you attended Hand Grenada’s Rock City beat down, you saw this one before with a few modifications

    Warmup by starting a mosey on the outside mile track stopping first for:

    The Motivator
    If you don’t know what this is, you should discover it. It’s like SSH on steroids. It’s a great warmup.

    Continue mosey. Next stop, 10 burpees OYO

    Continue mosey. Next stop, merkins IC x 20

    Continue mosey. Next stop, 10 burpees OYO

    Continue mosey to the rock pile.

    DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: SSH, IW, Merkins
    Run to the infamous 200 wood fence and back (approximately 1/4 mile)

    Grab a rock

    Round 2: Curls, 8 count body builders, Flutter kicks
    Run

    Round 3: OH presses, diamond Merkins, LBC
    Run

    Round 4: Rows, burpees, wide arm Merkins
    Run

    Lagniappe

    Curls x 15
    OH presses x 15
    Rows x 15
    Catalina wine mixers IC x 10
    Run

    Mary

    LBC’s
    Freddie Mercury
    Tin snips

    Mosey back to flag and plank for 45 seconds

    COT

    NMM

    • YHC was born and raised in North Dakota, but still not going to post in t-shirt and shorts in freezing temps. JV says he had 2 shirts on though…..
    • We still managed to get 2.3 miles for RCR and Patriot Challenge. JV doesn’t think it’s wise to run after the motivator. No comment, still thinking about the t-shirt and shorts in freezing temps.
    • Having the weight marked on the rocks is awesome. Thanks Mahatma
    • Coffeteria attended by more pax than what posted. Great as always.

    SYITG