F3 New Orleans

Tag: Hand-Grenada

  • TA’s 2nd Maniversary – from Architect

    YHC was not in the mood for running…seems to be a theme lately.

    Disclaimer, warm-ups, late arrivals, really late arrivals, new faces, grumbling….all signs of a good day.

    Exercise 1 – 7 Mins in Heaven – 7 burpees, 14 merkins, 21 Squats, 28 FKs, repeat for 7 mins.

    Rocks selected –
    R1 – 12 Thrusters
    R2 – 12 Curls, 10 Thrusters
    R3 – 12 AHammers, 10 Curls, 8 Thrusters
    R4 – 12 Declined Merkin, 10 AHammers, 8 Curls, 6 Thrusters
    R5 – 12 “Hell Raisers”, 10 DMs, 8 AHammers, 6 Curls, 4 Thrusters
    R6 – 12 Rows, 10 “HRs”, 8 DMs, 6 AHammers, 4 Curls, 2 Thrusters
    R7 – 12 Rock Passes, 10 Rows, 8 “HRs”, 6 DMs, 4 AHammers, 2 Curls

    Replace Rocks and CoT.

    Prayers for the Holidays and Great to see Gumbo join us!

  • Unlucky #13 – from Architect

    Q woke up eager to push the PAX with a memorable workout in honor of his daughter’s 13th birthday. To the Q’s delight, there were 13 PAX in the gloom, can’t ask for a better sign.

    Warm-a-rama with 13 of everything.

    Rocks selected, mosey to parking lot.

    13 Big boys, 13 Merkins, 13 Squats, 13 OH Presses, Run 50 yards
    Repeat….13 times

    Ended with 13 Burpees as icing on the cake.

    COT with special focus on Men’s Mental health.

  • 2nd Manniversary – from Pool Boy

    Warmups consisted of
    SSH’s
    Imperial Walkers
    Grass Grabbers
    Burpees
    Abe Vigoda’s
    THANG
    1.Grab a rock and head to the Pavilion for 3 rounds of:
    Curls
    Dips
    Step Ups
    Decline Merkins
    2.Headed to the parking lot
    Run to the fire hydrant and back to the start with exercises consisting of SSH’s, LBC’s and Merkins
    3.Ring of Fire
    Rifle carry while the one in the middle did burpees on first round and squats on the second
    We finished with some donkey kicks, burpees and lunges

    We welcomed FNG Kilo to the group.
    Mary and COT

  • Dirty McDooty – from Vagabond

    Warm up in motion run backwards a lot
    Dirty McDeuce

    Exercise and bear crawl ramp and run around gym

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

  • Dirty McDooty – from Vagabond

    Warm up in motion run backwards a lot
    Dirty McDeuce

    Exercise and bear crawl ramp and run around gym

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

  • A Rebel Without A Cause – from Mahatma

    It was Friday 10/10 YHC was heading to The Uptowner with a plan in mind pulling up with 2 minutes to go seeing 4-5 pax standing in the gloom. Upon entering the bullpen Squints starts the disclaimer to YHC’s surprise and there was short discussion who had the Q. Mr Rogers clarified and YHC confirmed his attempt to sign up was a failure! So humbly YHC fell in line to what was a solid beatdown from Squints. Yet the story continues in that determined not to make the same error YHC pulled up the Q sheet and saw Monday’s RC was open and quickly added his name, after all it was going to be epic either way as it was going to be pay day either way for Mahatma or Handgranda – the emphasis “pie bet” on the Ol”miss” VS LSU. The back story has been building for months if not years as Handgranada has been waiting for a year that he was corndfinent a Rebel victory was a high probability! He openly declared a bet at the beginning of the season that the Rebels would easily defeat Mahatma’s Tigers so with to many Pax witnessing this bet there was no backing down (or reengaging on Handgranada’s part) and the Oct 12th day of reckoning was set! Well it’s now in the history books as the game was played and the outcome came with LSU defeating the high statistical leading Rebels 26-23 in an epic game in OT!

    YHC was uncertain if the Rebel fan was going to show so his Pie preparation was not the standard recipe but a “lite” provision was made just in case….

    Pulling up there was a number of Pax in the bullpen as YHC approached with flag in hand and the 1st greeting was in fact from the Rebel! With time short and a few smirks from the Pax beginning YHC gave a disclaimer and the festivities began.

    Warmup
    Some general stuff and a little smack talk added by YHC as a reminder of some highlights of Sat game.

    Preceded by 3 rounds of 3 at the pull up bars
    Then a slow jog to the hill
    1771 – Vups and Merkins with a bear crawl up and a run down. Thanks to The Architect for clarifying the sequence of 17 and 71

    From here on to the rock pile where there was some bantering of more game highlights and low and behold out of no where Rudy added his color perspective that LSU’s receiver catching the winning touch down actually should have been called for offensive pass interference overlooking that while it was a skillfully executed play, his Irish have won so many games by no calls that YHC could only appreciate the similarities of the Irish and Rebel fan base!
    Pax were instructed to grab a medium rock….Mr Rogers and Bogey have a huge variation of the meaning yet it all worked out as each Pax had a turn with every rock brought out for the group. Various exercises and tempos were completed with a little Mary to wrap up the beatdown.

    As rocks were returned to place the Pax was eager to get back but YHC slowed their roll wanting to enjoy the saunter back all the while playing the Fighting Tigers Fight Song for setting the mood of what was to come.

    Arriving back Scantron and Rougarou were stretching out from their Knots patently waiting for the RC crew’s return. COT commenced with YHC asking Rudy to pray out the Pax while he went to the truck to whip up the coming pie! From here I will say YHC enjoyed the thrill of giving the victory pie BUT humbly knows all good things must and will come to an end when someday he will be on the receiving end! That said there is always an open invitation to take the bet. For the Rebel without a Cause….Handgranada excepted his pie like a man. The video will be attached again for those that may want to review the live action!

    All in good fun that is no doubt a part of our F3 culture. Simper Fi

  • The Danger of the Preblast – from Mayhem

    Conditions: 69 F & 73% RH

    Scratchy throat. Not the best night of sleep. Promised some H8! practice. Let’s go.

    5:28am and concerned my warning of what was to come would scare the PAX off. Out of the gloom comes the creHater (creater of the H8!) himself, @Hawgcycle. He quickly warned YHC that my advertisement of H8! practice may not have been the best pitch. Yea yea, I know that now. In the next minute three more brave PAX arrived. I quickly discovered that none of those three were aware of the preblast provided, including @Hand Grenada who claims the government doesn’t allow him to have the Slack app.

    Short mosey to the field. Normal warmup consisted of AV, GG, PPP, MC, TF, FT, SSH.

    Since only @Mr. Rogers was present for the first Metry H8! practice last month, directions were provided. Shortly after, we were off to the races…

    6 laps was the goal
    We started on the south side of the bleachers.
    Each lap consists of running north snaking the bleachers to the far side, bear crawling to the steps of the gym, run a lap around the gym, bear crawling back to the north side of the bleachers, snaking the bleachers back to the starting point on the south side. At the start, descending burp and merk pyramid starting at 6 (burpee and 6 hand release merkins, burpee and 5 hand release merkins… burpee and 1 hand release merkin).
    Rinse and repeat, going down the ladder.

    • Run over 2 miles of bleachers/stairs
    • 420 yards of bear crawls
    • 21 burpees
    • 56 merkins

    Mumblechatter was kept to a minimum as everyone was pushing hard till the finish. We were reminded that most workouts are as much about mental toughness as they are about physical ability. Push yourself but don’t hurt yourself.

    Some love it.
    Some H8! it.
    It was hard, but we showed up and gave it our all.

    10/17 H8! practice at #Okwata (not entire time)
    10/24 H8! is back at #Okwata thanks to @Pinewood
    You vs. You

    Count. Name. Announcements. Intentions. Prayer.
    SYITG

  • Don’t let rain cancel your workout – from Pool Boy

    5:26 in the rain and wondering if any PAX are showing up. Before you know it, Architect is there and rest of the group shows up. Quick disclaimer and mosey’d to grab a rock.
    Warmups
    Abe Vigoda’s
    Grass(cement) Grabbers
    Imperial Walkers
    SSH’s
    Arm Circles
    Low Slow Squats

    Exercise 1
    Bear Crawls>merkins>Bear Crawls>SSH’s>Bear Crawls>Squats
    Exercise 2
    25x Curls, Tricep extensions, Overhead Press, Shoulder Press,flutter kicks
    20x Curls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    35xCurls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    Exercise 3
    Ring of Fire
    Hold rock overhead while waiting, Curls x 20 moving around circle counting to 10.
    Per Bogey in sitting duck position with rock, Burpees x 10 moving around counting to 5.
    Finished with Mary
    COT. Prayer’s for those dealing in tough times with family members, work, and other challenges.

    T-Claps to this great group of guys showing up in the rain and being warriors.

  • Blame it on the Rain – from Architect

    I arose this morning ready to deliver another beatdown. My previous Q left me feeling proud and accomplished, so I was ready to repeat. Apparently it had a different effect on the PAX which was evident in the lack of turnout in the Gloom.

    Warm-a-Rama to get the body moving.

    First Exercise: Deconstructed Clean and Press to focus on form during a complex movement.
    -Deadlifts
    -Rows
    -Cleans
    -OH Press
    -Squats
    -Clean and Press

    Main Set: One PAX performed farmers carry with water jugs (Thanks Mr. Rogers) while the others performed movement of their choice. PAX Rotated positions taking turn with farmers carry. Repeat with different movements

    Final Set: perform chest press to tune of “Bring Sally Up”

    Cheer gents, and thanks for the support and accountability!

  • Simple But Effective – from Rudy

    So said the long-lost Hawg in a return to the Gloom. HIGH PRAISE from him, the man who taught me that its ok to spend 45 minutes standing in one place with a rock. This morning 8 PAX followed along while we spent approximately 40 minutes standing (or sitting) in one place.

    The Thang
    3 Rounds of 10 exercises – 45 seconds AMRAP, 15 second rest/transition. All done with Rocks
    * Squats
    * Shoulder Press
    * Curls
    * Rows
    * Big Boy Situps
    * Flutter Kicks
    * Bench Press
    * Wife Pleasers
    * Lunge (no rock – ensure we get the knee to the ground)
    * Thrusters

    In between rounds, we did a quick Indian Run for recovery. Almost ran a few runners off the path.

    COT: YHC offered a very personal thought and observation, greeted with the childish snickers of a bunch of 6th grade level PAX with the brain power of Beavis and Butthead. But seriously – YHC loves these PAX and greatly appreciates the support they always provide, including offering heartfelt support while also always reminding each of us that its ok to laugh with ourselves and at ourselves.

    Playlist had a mix of eras (70s through current), but Spotify seemed to lean heavily into the 70s/80s rock part of it.