F3 New Orleans

Tag: Hand-Grenada

  • It’s Blimping Hot Out

    Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.

    We took the usual mosey just past the Rock Pile for our warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Merkins x 20 IC
    Windmills x 15 IC
    Arm Circles 10 Forward, 10 Backward IC
    Mountain Climbers x 20 IC

    To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
    5 Burpees
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock

    The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
    Rock shoulder press on one side, run over the hill, Rock squats on the other side.
    This sufficiently gassed YHC, so a little water break was in order.

    Then back to the tree line for return BLIMPS.
    5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock.

    Mosey to center field for some rock Mary.
    Flutter kicks holding rock high x 20 IC
    LBC’s with rock on chest (Medulla’s idea) x 20 IC
    American Hammer with rock x 20 IC

    We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.

    Thanks for allowing me to lead.

    Walleye

  • Uptowner #3 7/27 Christmas “Tree” in July

    This was originally going to be my 2nd trip to area known as “Uptown” and my 1st WPM – with MO as the VQ but 2Utes need a fill in so I couldn’t let the brother that EH’d me down.

    It does help to have a son (Disclaimer) as an actual trainer that I can bounce, source and even train with for ideas.  He suggested I give a Christmas tree a shot – According to FracSac my mumblechatter post intrigued him since I mentioned a little more running for the normal fairly static Uptowner routine.  (No negativity meant but I thought it best if someone was coming for Yoga to give them a heads up)

    That said after a very short warm up x 10 each

    Micheal Phelps

    SSH

    Windmill

    Mountain Climbers

    Grab your ROCK:

    Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge –

    Start with exercise #1, then repeat #1 and add #2, then repeat #1 and #2 add #3, then repeat #1,#2#3 and add #4……repeating and adding until you get through the last exercise.  See below:

    200 Meter Run (since this was going to be repeated we all decided to run through the 400 meter spot that Hawg has set up for his “honor” workout.

    10 one arm crossover push ups (5 each arm – one hand on the rock the other on the ground – complete a rep, now transition from one side the rock to the other with opposite hand on rock and ground – complete a rep)

    15 complex V-Ups (with rock in hands lift in a v position to left leg, back down now lift to right leg back down, now lift to the center)

    5 each leg step up (originally going to be 10 box jumps, quickly modified for all – challenge next time to add some in)

    10 rock jacks – same as a jumping jack just thrusting rock up over head

    10 Over Head squat Press

    10 Rock Burpees (well 12 for good measure) – complete the bottom half after getting back to your feet grab your rock for the over head jump press.

    DONE – I think it took about 25 minutes give or take

    Now warmed up we headed over to the fence for some upper body finishers:

    20 x 4 count 10 sec transition

    Curls

    Rows

    10 x 4

    Curls

    Over head forward press

    Rows x 16

    Take your ROCK to Mary

    Right Arm rock balance with legs extended x 30 sec count off

    Now the Left Arm x 30 sec count off

    Now chest press with legs extended  x 30 sec count off

    Now rock plank – 1 minute

    Done – return rocks

    Count off – Name – Intentions – Prayer of Thanksgiving

    For those that came you’ll be well prepared for the near future – City Park “Oak Tree Style” Christmas Tree workout.

    Thanks for letting me lead and for pushing through as a team…..Great Work!

     

  • Uptowner #1 July 13th

    Guys there are no doubt several things I need to work on –  procrastination is right at the top!

    Warm Up: Hall x 15

    Micheal Phelps

    Hill Billy

    SSH

    Leg Swing with a partner facing each but left should to right should using partner for balance swing outside leg out and back for dynamic stretch.

    Lung W/ Hamstring Stretch

    Lateral Side Lungs

    Grab a ROCK – medium to challenging

    Pyramids (RD 1) – all 4 to 6 count cadence; approx 10 sec rest in between each set to explain transition movement.

    Curl x 20

    Curl to over head press x 20

    Squat to Curl to over head press x 20

    Squat to Curl to over head press to curl x 20

    45 sec rest

    Pyramid (RD 2) – same as above regarding and transition rest

    Forward Press x 20

    Forward Press to Kettle Bell (KB) swing x 20

    Forward Press to KB swing to Tricep Press x 20

    ***Skipped sqt jump as the 4th element to FP to KB to TP*** Maybe next time.

    Head to Tree Line – “Active Recovery”

    Get a partner –

    Pax 1 Rock Kong out approx 20 yards – 4 Burpees before Bear Crawling back

    Pax 2 4 Burpees before Bear Crawling Out – retrieve rock

    Pax 1 upon return – Rock Kong Pax 2’s rock out 30 yards – 4 Burpees before Bear Crawling back

    Pax 2 upon returning with Pax 1’s rock – 4 Burpees before Bear Crawling back out to retrieve the 2nd rock

    Rinse and Repeat the Above

     

    Cardio Rock Shuttle – This was a bust I need help in coordinating but PAX went with it!

    All PAX lined up with rocks at their feet – Pax on far end pass his rock down the line (initial thought he would run to end of the line to receive rock and the process of passing rocks would continue as next Pax would have already passed their rock and run to the end of the line so Indian Style objective was to be moving all rocks towards the rock pile, again this needs some work but we did achieve the goal – ALL rocks returned.

    Mary

    Combos – Dying Cockroach x 20 with Flutter Kicks added on x 10

    Rower Sit ups x 70

    Plank 1 minute

    LBC x 20

    Circle Up

    Count, Name, Announcements and Intentions – Prayer

    I genuinely appreciate the opportunity to lead and give thanks to God for the blessing of health!

     

     

     

     

  • The Return of the Cusak

    The Q wanted to make sure he was on time this morning so he did not give Rudy any additional reasons to harass the Q.   Was a nice, warm, and muggy morning as the PAX met at the normal spot for Rock City.

    A quick disclaimer and PAX moseyed near the rock pile for some warm-ups as follows:

    Side Straddle Hops – 25x

    Hillbillies – 25x

    Peter Parkers – 25x

    Parker Peters – 25x

    Arm Circles – Forward – 10x, Backward – 10x (or maybe 9, I lost count), Overhead – 10x, and Seal Claps – 10x.

    Grab a rock from the rock pile and mosey to the football field for some fun.   Pax line up on the goal line with back to the goal post and facing the other end zone.   Start with 5 shoulder presses at the goal line, with the first press holding rock long enough to sing “In Your Eyes” – a nod to the Cusak – as defined in the F3 lexicon as follows:  (exercises completed while holding/carrying a CMU or block overhead, usually in conjunction with running or walking. A la John Cusak’s character in the popular 1980s movie “Say Anything.” Also allows for really poor versions of “In Your Eyes” by Peter Gabriel to be introduced as #mumblechatter. )

    After 5 shoulder presses at the goal line, bear crawl to the 10 yard line for 5 merkins.    Lunge walk back to the goal line for more shoulder presses.   Increase number of reps by 5 for each exercise with each 10 yard increase in distance.  Finish the round with 25 shoulder presses, bear crawl to the 50 yard line, 25 merkins, and lunge walk back to the goal line.

    For active recovery – thanks Mahatma – run one lap around the track.

    Back to the goal line for more rocks.   After 5 curls at the goal line (Singing “Sledgehamer” on each curl was optional for second set), bear crawl to the 10 yard line for 5 monkey humpers.  Lunge walk back to the goal line for more curls. Increase number of reps by 5 for each exercise with each 10 yard increase in distance. Finish the round with 25 curls, bear crawl to the 50 yard line, 25 monkey humpers, and lunge walk back to the goal line.

    Mosey back to the rock pile and the flag, but wait we did not have a flag this morning.   We still knew where to circle up.     Count off, Name-o-rama, special intentions, and Ball of Man.   We named FNG “Frenchie” who was EH’d by Disclaimer.   Great Monday with 17 Pax at Rock City!

    Thanks to all for the opportunity to lead.

  • No Cowbell, No Problem

    The clock ticked steadily towards 5:30.  The growing herd of PAX started to get restless.  Mutterings of “Who’s the Q?” were heard.  YHC had checked the sheet the night before – Cowbell was on the list.  Surely Cowbell would have also checked the list, or his email.  Right?

    Wrong.

    5:30 arrives.  No Cowbell.  But the PAX wait on no man, and the Workout must go on.  So YHC grabs the Disclaimer, and leads the PAX off to the rock pile – with the warning that others better be planning their own part of the workout.

    Rudy – The Warmup

    Typical Rudy start. SSH, Smurf Jacks, Monkey Humpers, IW, then Plank-o-rama with Peter Parker, Mountain Climber, Parker Peter.

    Go grab a rock.

    Mahatma – The Ruck

    Line up in 2 lines for a Ruck.  Follow Mahatma’s lead.  Start with the rock held on one side (NO RESTING ON THE SHOULDER).  Then up above your head.  Then to the other side.  Ruck down to the tree line.

    Line Up and Partner Up.

    • PAX 1: Carry Rock #1 out about 30 yards.  Bear crawl back.
    • PAX 2: Simultaneously start bear crawling out to Retrieve said rock and return it.
    • PAX 1: On return, grab Rock #2 and carry out about 60 yards.  Sprint back.
    • PAX 2: On return with Rock #1, sprint out to retrieve Rock #2 and carry back.

    Rinse and repeat.

    Bogey – The Slllllllooooooowwwwww Count

    All exercises in slow count cadence.  Up in 4, Down in 4.  x20 (or so) each

    • Curls
    • Straight Out in front (ok, this one was “not easy”).
    • Rows
    • Squats

    Pai Gow – The DangerFEST

    Line up.  Be watchful – its time for rock throwing!

    • 5 Burpees
    • Throw rock, bear crawl to it.  Throw it again.  Try to avoid bear-crawling PAX in the vicinity.  Bear crawl some more.  Until Tree #1.
    • 10 Merkins.
    • Throw rock, lunge walk to it.  Repeat. Until Tree #2.
    • 20 Shoulder Press.
    • Return following roughly the same pattern.  Or we may have gone out to Tree #3 for another set of exercises before the return.  Sorry, YHC memory is faulty, caused by high humidity, high sweat, and high fear of falling rocks.

    King Kong – Work them Abs

    Circle Up.  King Kong runs us through some Core, while holding the rock.

    • American Hammer.  Twist that rock.
    • Scissor Kicks.  Keep the rock in the air.
    • Flutter Kick.  Keep the rock in the air.
    • One other set.

    Then Mahatma led us on a Ruck back to the Rock Pile.  Then a final sprint back to the flag.

    Walleye then took us home with the Count-off, Name-o-rama, Announcements and a closing Prayer.

  • VQ for the Mambi at Rock City

    YHC had a hard time falling asleep the night before his VQ. YHC wanted to be PRO, thinking about his workout, the F3 Lingo / Lexicon, and time management. Finally fell asleep, it seemed as if the alarm went off shortly after.

    Pulled up to the infamous Rock City, (where F3 Men workout) to already see a handful of PAX ready to train, YHC walked up to wait for 5:30 to start. It was time for the disclaimer and we began.

    14 Hard Charging F3 brothers (PAX) mosey to the PIT for the warmup

    • SSH IC x 25
    • Sun Gods (Arms Circles) 10 fwd, 10 back
    • Windmills IC x 15
    • Peter Parker IC x 10
    • Parker Peter IC x 16
    • Burpees x 10

    PAX pick out his ROCK and mosey to the running track.

    Part 1

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

    Part 2

    Line up on the back of the end zone line with ROCK

    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 LBC’s
    • Lunge walk with ROCK overhead to the 50-yardline
    • 10 Merkins
    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 Monkey Humpers

    Mosey with ROCK back to the PIT return PAX ROCKS to the ROCK PIT

    Circle up for Mary

    • LBC IC x 20
    • Leg lifts IC x 20
    • Dying Cockroach IC x 10
    • American Hammer IC x 10
    • Penguins IC x 10

    Mosey back to flag

    COT

    Count off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q

  • Almost, Really Close, 2018 National Champions

    I took the opportunity this morning to celebrate Arkansas’ infamous runner-up in the College World Series.  Hoping to be able to work in groups of three, we had nine as we took off toward the Rock Pile.  Picked up JV along the way, making 10….hmm not divisible by 3.  Then we picked up Hand Grenada for 11….hmm still not divisible by 3.  Luckily I could count on my good friend Amnesty to show up during the warm-up, saving me from having to think too hard.

    Ninth Inning, 2 outs, man on 3rd.  Oregon State batter pops up along the right field line.  Arkansas second baseman Carson Shaddy takes off like his hair is on fire, looking to be the man that secures Arkansas’ first Baseball National Championship.  Unfortunately he overruns the pop up by about 6 feet.

    We continue our initial mosey past the rock-pile as we overrun our normal warm-up spot, finally stopping to warm-up near the T-ball field.

    SSH x 30; Peter Parker x 26; Windmills x 14; Parker Peter x 26; Squats x 26; Hillbillies x 26 (It was after the squats that Rudy figured out the reason for the 26 count exercises)

    As the pop-up hung in the air, the right fielder, second baseman, and first baseman all converged on it as it dropped between them.

    Next we headed to The Hill where we encircled the hill and did a crawl-bear, converging at the top, then bear crawled back done.  Round 2 was the most painful round as we repeated the crawl-bear convergence twice.  Our personal failures in round 2 lead to a round three where we did the crawl-bear convergence one final time.

    Arkansas, one of the nation’s most prolific offenses all year long, failed to hit a home run in the final three game series.  In fact, I think they only had 3 extra base hits in the three games.

    It was time for some strength training.  Not being afraid of failure,we grabbed the largest rocks we could safely workout with and circled up for some 3-6-3 reps.  That’s 3 super slow reps, followed by 6 normal cadence reps, and finishing with 3 more super slow reps.  Sets included Curls, Shoulder Presses, Rows, Squats, and Calf Raises

    In case you missed the game, after the three players allowed the pop up to fall, the Oregon State player hit a single tying the game at three.  The next batter hit a two-run homerun as OSU went on to win the game and take the series the next day.  A little better communication and teamwork by those three and things would have been much different.  

    We took our rocks to the football field and divided up into groups of three for some teamwork exercise.  Rocks were placed on each end of the field.  Pax 1 does Shoulder Presses.  Pax two runs to the other end of the field (sin rock) to relieve Pax3 who is doing Bench Presses.  This continues until each team reaches 300 Shoulder Presses and 300 Bench Presses cumulative.

    After the game was over, I felt like punching someone.

    We dropped our rocks back off at the pile and circled up for some Nolan Ryan’s.  26 with the right hand and 27 with the left.  There’s always next year.

    NMM

    • Welcome to FNG Hunchback.  He came with Rudy and Rudy made him wear Notre Dame shorts to the workout.  No idea if he really likes ND or not.
    • No one else seems to be wearing flip flops to the workouts.  Give it time.
    • The Crawl-Bear was a crowd pleaser
    • Thoughts of Mahatma and Triple as they recover from their bike accident.
    • Remind me to have a Snickers on hand for Rudy during the COT.
    • Glad to see three Uptowners representing this morning at Rock City.  The World is all inclusive.

     

     

     

     

  • Quality over Quantity!

    This was YHC’s first Q outside the friendly confines of Uptown.  So it was appropriate that it would be the Uptowner that would be YHC’s first Q in the great, big WORLD.  You can imagine my dismay when I pulled into the parking area with no other cars around.  Would this be a party of 1?  If you Q in an empty park, did it really happen?  Hold on….who is that walking over the train tracks?  None other than Hand Grenada!   Now we have a party!  But wait there’s more!  Here comes Fracsac to join this merry band.  The three musketeers it is.  Quality over quantity PAX.  Let’s get this party started…right?

    Circle up for Warm up,

    • Windmills X 15
    • Forward Arm Circles X15
    • Reverse Arm Circles X 15
    • Imperial Walkers X20
    • Hillbillies X20

    We’re all warmed so let’s go to the rock pile and pick a small rock.  Oh wait, in my excitement of actually having PAX show up for my Q, I forgot the all important disclaimer.  So, disclaimer it is and then…

    Circle up with small rock for Thang 1:

    Block Webb –  1 merkin to 2 air presses with small rock increasing by 1 merkin and 2 air presses all the way up to 10 merkins and 20 air presses.  All OYO.  Needless to say we were feeling the burn in the shoulders by the end.

    Let’s walk over and throw the small rock over the fence to the baseball field.  Back to the rock pile to pick a large rock

    Take Large Rock walk around fence to field drop rock and walk to grab small rock from other side of field.  Lunge walk with small rock back to where we dropped big rock.

    As we only had 3 Pax, we decided to combine forces for Thang 2

    Flora 1-2-3 (aka Dora’s Nasty Sister)

    • 100 merkins – 10 merkins on large rock while others plank with foot on his large rock flapjack till complete
    • 200 LBC’s – 20 LBC’s with small rock while partners hold feet 6” off ground while holding small rock over chest flapjack till complete
    • 300 Goblet Squats – 25 goblet squats while partners hold a goblet squat in down position flapjack till complete

    Next, circle up for Bear Crawl Ring of Fire                             c

    • Bear Crawl to Q yells halt. When stopped, all PAX on 6 and lift Rock over head.  PAX does 10 chest presses in sequence until all are done.  Bear Crawl counter-clockwise, stop for chest presses, bear-crawl clockwise for chest presses.  Let’s kick it up a notch Boo Boo Bear Crawl right leg up clockwise, stop for chest presses,  Boo Boo Bear Crawl left leg up counter-clockwise.  Feeling good now!

    Walk large rock over to fence and throw over – Lunge walk halfway back then crab walk the rest of the way back to small rocks.

    Walk back to rock pile holding small rock in front of chest with arms extended.

    Circle up for arms and back work with large rock:

    • Curls X 20 IC
    • Rows with large rock X20 IC

    Stay in circle for Flutter Kicks while holding small rock above chest X15 IC

    Count-Off, Name-o-rama, Announcements, Intentions and Prayer.

    Thanks to the PAX for letting me lead!

  • Mellon Collie and the Infinite Side Straddle Hops

    I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down.

    We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle up next to everyone’s favorite rock pile. My sparsely used theme for the morning is 90s alternative rock, so we did some extra SSHs to go with my title which is based on the 1995 Smashing Pumpkins album.

    The warmup

    SSH – 35

    Parker Peters – 20

    Hillbillies – 25

    Smurf jacks – 20 (since I needed to get a few more side straddle hops in for the sake of my title)

    The Playground

    We picked out our rocks and took them over to the playground for a standard playground rotation exercise. Everyone got a partner and I tagged up with Mambi and Hand-Grenada. We rotated to complete sets of shoulder presses (with rock), pull-ups, under dogs, real freddie mercuries, burpees, and merkins. The count was 20 shoulder presses. We completed the rotation twice.

    Slow Motion Suicide

    We took our beloved rocks to the football field to complete a slow motion suicide. I felt like slow motion suicide sounded like the name of an alternative rock band from the 90s. (I just googled the name and Slow Motion Suicide is the name of an alternative rock band!) We did a slow suicide down the football field and back. We ran 1/4 length of the field with rock over head. We stopped for 20 curls and then dropped the rock to run back to the starting line and back to our rock. We took the rock over head to midfield for 20 bench presses. We ran down to the starting line and back to the rock. We put the rock over head to 3/4 of the field for 20 rows. We ran down to the starting line and back to the rock. We put the rock over head to the end for 20 LSS. Following a 30 count, we repeated the suicide across the field to get back to our original position.

    Mary

    We deposited the rocks back in the pile before circling up for some Mary.

    Flutterkicks – 15

    Penguins – 20

    American Hammer – 20

    Wife-pleasers – 20

    O Dolly – 20

    We ran back to the flags. At our arrival there was some controversy with Rudy complaining that he wanted 60 more seconds of Mary. I was ready to put her to bed, so we counted off followed by name-o-rama, and prayer. Thank you men for running and sweating with me. I would never be out there without you. 13 strong.

     

  • More Crabwalks!

    Morning broke over the Uptowner, where YHC made a rare appearance for a Friday Q.  6 more PAX joined to start the day with a sweaty beatdown.

    Warm Up: YHC almost started with a Mosey, before remembering this is The Uptowner.  So instead, right here – circle up!

    • SSH x25
    • IW x25
    • Smurf Jacks x15
    • Peter Parker x25
    • Shoulder Taps x25
    • Parker Peter x25
    • Plank Jacks x25

    Burpees for Breakfast

    Every Minute On The Minute: 10 Burpees each minute for 10 minutes.  Whee!  That was fun!

    Grab a Rock.  Feel free to go bigger, we aren’t going very far.

    Crabwalking

    Line up for 11s OYO:

    • Shoulder Press with your rock (which stays here)
    • Bear Crawl about 40 yards
    • Merkins
    • Crab Walk back

    Very quickly, YHC realized that this combo was going to be a) slow and b) hard on the shoulders.  So – Modify, replacing Bear Crawl with Lunge Walk.  Didn’t make it go faster (this definitely turned into a timekiller), but it did mix in the legs.  No change to the Crabwalks – especially when YHC discovered that perhaps there is one way he can keep up with Mahatma!  So – everyone expect More Crabwalk at future YHC Qs!

    Take a break halfway through to rest the shoulders with some Mary (slow cadence)

    • Flutter Kick x20
    • Dolly x20
    • Penguin x20

    Then back to your rocks to finish the 11s.  Return the rocks to the pile and circle up for a final round of slow-cadence Mary

    • Dying Cockroach x20
    • LBC x20
    • Box Cutter x20

    Circle up, for Count Off, Name-o-Rama, Announcements, and Prayers.  Remember those who are sick.