F3 New Orleans

Tag: Hand-Grenada

  • Man up on the Murph!!!

    When I saw that Hawgcycle put the Murph on the schedule, it was a good time to man up that week!  After reading numerous articles about Murph workout on the web, there is a love / hate relationship with that workout over the years.  Mostly HATE!!!   With two (2) Murphs under my belt, I can attest that this workout is never going to be easy, but I hope that I can get stronger through it.

    As I drove up to the AO at 5:28 am, there were no vehicles and I didn’t see anyone as I approached the virtual flag.  Wait,  I see another HIM in the Gloom and it is Hand Grenada!  We debated on what to do and if we should wait but time was running out so we both proceeded to run around Pontiff for our 1-mile run and then to the playground for the pull-ups, pushups, and air squats.   With temperatures and humidity high, we were sweating profusely as the workout progressed and finished with the final mile run…walk.  We did it all in less than an hour.  Woohoo!

    Meanwhile, I was honored to get to know Hand Grenada’s story and what occupies his time.  His M will be having a 2.1 in August!  Thank for pushing me and holding me accountable!

  • Field of Dreams, and Rocks

    Well, summer is clearly here. Humidity, damp air, and sweaty shirts will be the norm for the next 3-4 months. And that means we are left with baseball and golf for the remainder of the summer. So to celebrate the nation’s (past) past-time, we worked in a beat down on the baseball diamond.  13 men showed up ready to sweat. A disclaimer and off we go.

    A short mosey to the warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Windmills x 10 IC
    Arm circles x 10 forward, 10 backward, IC
    Mountain climbers x 20 IC

    Grab a rock! Mosey to the baseball diamond for some Rock Circuits.
    Round 1: exercise, then run to the next base with rock overhead.
    Shoulder press x 20 IC, Curls x 20 IC, Rock Rows x 20 IC, Chest Press x 20 IC
    Round 2: exercise, then run to the next base with rock at chest level.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC
    Round 3: exercise, leave your rock, bear crawl to next base, and pick up somebody else’s rock.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC

    Mosey to the baseball outfield for Dora 1,2,3:
    Partner 1 exercises, Partner 2 runs across the baseball outfield and back.
    100 merkins, 200 squats, 300 LBC’s

    Stay in the outfield for Mary:
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC
    Dying cockroaches x 20 IC
    American Hammer x 20 IC

    1 sprint across the baseball outfield and back. Then return your beloved rock to the rock pile. Run back to the flag for a finish right on time. Count off, Name-o-rama, Announcements, Intentions, and a prayer. Thanks for letting me lead!

    Walleye

  • Pushing through

    YHC hadn’t been to the Uptowner for almost three months–not since he banged up his right arm at the end of the Tough Mudder on St. Patty’s Day.  Walleye said it’d take two months or so to start to feel right again–he was right about the “or so” part.  But YHC decided he’d ease back in in the gloom this morning.  So au revoir to Wolfpack Mountain, and into Metry.  As PAX began to gather, YHC learned that HVAC was the Q: perfect: a tough-ass yoga session, but hopefully light on the triceps.  With great (but wholly incorrect) insight, YHC commented that HVAC always runs a lap or two before posting, so he should be here any second.  Tick, tick, tick, tick: no HVAC.  [Summertime can be busy for A/C guys: customers maybe will tolerate a broken heater for a few hours in January, but more than about 10 minutes without A/C in the summer garners no such similar tolerance. T-claps to HVAC and Duct Tape for keeping summers tolerable.]  So when Mahatma recommended a split Q, YHC figured his arm had had enough rest: time to step up for the first part.

    Warm Up:

    • SSHs 25xIC
    • Low, Very Slow Squats (4-count down, 4-count hold, 4-count to up) 24xIC
    • Abe Vagodas 25xIC
    • Merkins 25xIC

    The PAX then grabbed rocks for a favorite Friday routine for YHC:

    • 20 overhead presses
    • 20 squats
    • 20 curls
    • 20 bench presses

    Then rinse and repeat with a 15-count, then again with a 10-count and finally with a f-count.  But before turning the Q over to Mahatma, time for some sitting around.  On the fence:

    • Sit for 30 seconds
    • Curls 20xIC
    • sit for 30 seconds
    • Overhead Presses 20xIC

    Mahatma then took over for some cardio delight.  The PAX divided their rocks into two rows about 10 yards or so apart and then paired up.  Each pair faced each other then side shuffled across to the other row, did a jump squat, side-shuffled back and then concluded with another jump squat–repeat 6 times for a total of 12 jump squats.  After a 30-count countdown, the PAX rinsed and repeated.

    Lining up along one of the rows again, each PAX carried his rock overhead to the other row to do 5 burpees and then returned the first row carrying his rock straight out front a la Frankenstein’s monster for 5 more burpees, and rinsed and repeated–for a total of 20 burpees.

    Then after returning their rocks, the PAX circled up for a final COP:

    • Plank for a minute
    • Crunches from legs extended overhead to legs extended straight (but off the ground) x12 IC
    • alligator pushups (lift hands on the up-extension) x20 IC
    • Dying cockroach (x10IC), straight into flutter kicks (x10IC); rinse and repeat with x10IC, and then a second time with x5IC for a total of 25xIC cockroaches and 25xIC flutter kicks

    Thanks for letting YHC share the Q.  Jingle Vader

  • Rocks, History and 11

    Lovely Monday morning at Rock City: cool crisp 80 degree air, with 90% humidity.  Great way to start the week.  Pulling up to the park, I see the train on the tracks – is this going to be a repeat of last week?  Momentary panic sets in – but moments later, the gates are going up, and the line of traffic (4 F3 cars, and 2 who wish they could do F3, but instead peeled off towards Airline Hwy) crossed the tracks.

    Circling up, we welcomed back Rev Sox from his mission trip.  I want to hear more about the Rabbi with the gun….  Then the disclaimer, and we were off.

    The Warmup

    • SSH x25
    • Windmill x10
    • IW x25

    Plank-o-rama:

    • PP x25
    • PJ x25
    • PP x25
    • MC x25

    Grab a rock.  Times have changed at Rock City.  Used to be “Grab a rock” was the sole command.  Now the PAX respond with all sorts of questions – “How big of a rock?  Where are we going?  WHAT SHOULD I DO?” YHC responded to the plaintive wailings with the answer “Grab a rock”.

    Mosey to the tree line.

    The Thang

    YHC wanted to mix in a history lesson.  And June 4th had lots to choose from.  But, no good themed exercises jumped to mind.  So YHC was left with merely calling out a few historical tidbits as we went.  June 4th, 1940: The British and French complete the Dunkirk withdrawal.

    11s.  With Rocks.  And Pit Stops.

    Burpees on the starting side.  Low Slow Squats on the other side of the field.  There were some bases in the middle of the field – convenient markers.  Each time we pass the base, rock exercise!  11 Press each time in one direction, 11 Curls each time in the other direction.  Hawg kicked off his flip-flop sandals, and the PAX were off.

    55 Burpees, 55 LSS (con rocca), 110 Presses, 110 Curls. #Tclaps to Mahatma who finished far enough ahead that he went out for one more back-and-forth.  Then plank and hold.  Mambi gives us a 10 count (no, just *count* to 10.  You don’t have to do Merkins)

    As Bogey said afterwards “Well, that was a time killer”.

    The Thang, Part 2

    Partner Up.  Its Merkin Challenge in the ISI, so YHC thought he’d help the PAX along.

    • PAX #1: Merkins
    • PAX #2: Grab a rock, run across the field and back.
    • Flapjack.  And again.  Until time is called.

    June 4th 1989: Solidarity is declared the winner of the first “free” elections in Poland post-Cold War.

    Mosey back to deposit your rock (carry it overhead!)  Then mosey back to the flag

    Mary

    June 4th, 1919: Congress passes the 19th Amendment – sending Women’s Suffrage to the states for voting.

    • Flutter Kick x25

    Then YHC decided to try something new: the Dolly Ladder (I dunno, but I guess this name works).  DONT PUT YOUR FEET ON THE GROUND.

    • Hello Dolly – feet just off the ground, x10
    • 45 degree Dolly – feet at 45 degrees, x10
    • Rosality x10
    • 45 degree Dolly x10
    • Hello Dolly x10

    Circle up for Countoff, Name-o-Rama, Announcements, and close with our prayers.  Today’s Gospel – from Mark: the story of the tenants who tend the land for the vineyard owner, who kill his son when he is sent to collect fees.  While it is easy to see them as evil and cruel when reading, can we see ourselves in them?  Each of us sins against our neighbors.  Help us to see ourselves in those evil tenants, see ourselves when we are less than we can be.  Help us to see where we fail, so we can continue to strive to be better people, better followers of Your Word.

  • Hold’m

    1st off – sorry for the delayed BB Post –

    Warm-Up:

    All in Cadence

    Michael Phelps x 16

    SSH x 25

    Peter Parker x 16

    Parker Peters x 16

    Shoulder Taps x 16

    Hill Billy x 20

     

    Grab your rock – Q recommended something in the “medium” range – NO Triple Shift boulders as goal was to never put your rock down!

    Head to the big field – line up on sideline for instructions – 11 was our 1st mission – Curls to squat press – running with your rock the entire time, keeping core engaged with rock held out front or overhead.  Solid work and the earlier finishers were tempted but held on the rocks!

    Q- did provide a 30 second reprieve while instructions for the 2nd mission was given – PAX broke up into teams of 2 –  Pax 1 (challenging rock to be shared) would run with rock across the mid field meeting Pax 2 who ran half the track on the other side, rock would then be passed for Pax 2 to run across mid field while Pax 1 now ran the other half of the track.  Initial enthusiasm and energy allowed for the mid field group to perform push ups waiting for partner to complete the track run but effort quickly caught up and there was just enouogh time to complete the transfer.  This was done 4 times until 1 mile had been accomplished.  No doubt there was some competition and challenging motivation across all levels of the Pax….. I want to give a shout-out to Circus Yo-Yo for taking a bit of ball busting…..no doubt not an easy task but some of the best lessons are learned under physical stress.  Keep pushing yourself!

    Now on to some Mary – Hold’m high with core engage Pax moseyed over to a clearing near the rock pile but held on to their rocks to accompany Mary.

    Tipping bird 4 count x 10 each leg.

    Rock swing – core engaged from waist to overhead position x 20

    Sitting leg press outward while overhead press x 16

     

    Return rocks to the pile – head back to flag.

    Count off – Name O Rama – Announcements – Special Intentions – Circle of Prayer and Thanksgiving!

     

     

     

     

  • Train Kept A Rollin’…..

    I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX,  seemed a bit low for a spring morning….  However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode.  Finally,  another (6) for the PAX came in after train passed,  but they weren’t pretty, nor from NYC….

    The Train Kept A-Rollin' single cover.jpg

    On to the work out:

    Warm Up:

    SSH X 25

    Peter Parkers X 25

    J Lo’s X 20

    IW X 25

    Arm Circles – 15 each direction

    Grab not 1 but 2 rocks… and set them a distance apart

    Time for an Eleven:

    Squats with Rock — one side

    Chest press — other side

    About three quarters of way the remaining PAX came in,  started their warm up in parallel with us finishing the eleven.

    The entire group now joins together for timed stations in four groups:

    1. Timer — run from the pumping station via track to power station or junction
    2. Rock curls as many as possible
    3. Step ups with rock
    4. Shoulder press with rock

    Yet another train in the opposite direction….

    Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).

    Repeat until 6:10

    Mary:

    • 2:00Plank with leg pumps
    • LBCs – 35
    • Flutter Kicks X 25

    Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.

    Thanks for the opportunity to lead.

     

     

     

     

     

     

     

  • Happy Birthday to the City of New Orleans

    The City of New Orleans has been celebrating its 300th birthday throughout the 2018 year. You may not have known that May 7, 1718 is the date most commonly recognized as when the Frenchman Jean-Baptiste Le Moyne De Bienville, founded Nouvelle – Orleans. So in honor of NOLA’s 300th birthday the following beat down occurred.

    Warm Up

    B   Big Boy Sit-ups – 30x – plus a few more as Q off to rough start with cadence.
    D   Dying Cockroach – 30x
    A   Abe Vigoda – 30x
    Y   Why Side Straddle Hops 30x – because we always do side straddle hops during warm-ups.

    N   Nolan Ryan – 15x Left and 15x Right
    O   Outlaw – 15x Left and 15x Right
    L   LBC’s – 30x
    A   Arm Circles – 15 forward and 15 backward

    The Thang

    Grab a rock and mosey to the track/field. Partner up with each team doing the following:

    Stand on sideline of the field with each pair of PAX completing cumulative 300 rock curls, 300 shoulder-taps, and 300 rock shoulder presses. While one PAX was doing curls, or shoulder-taps, or shoulder presses, the other PAX was running to the opposite sideline and doing bear crawl, then run back to opposite sideline.

    Bring rocks pack to pile and finish with a few minutes of Mary.

    Back to Flag for Count off, Namorama (named FNG Pai Gow), and Announcements (CSAUP this week and UNO Crawfish Mambo this Saturday). Welcome to Pai Gow – thanks for joining the group.

    I am enjoying the F3 experience. Thank you all for the opportunity to lead.

  • R.E.D. Friday – Iron Ranger Tribute

    Welcome to another edition of R.E.D. Friday.  There were 6 partakers this day and half of us were sporting red.  #overachievers.  Speaking of overachieving, Triple Shift hauled in kettlebells of various poods for the workout.  No need to do our kettlebell swings with drainage rocks this morning.  #Thanks4ThePoods

    Warm-up

    SSH x 31; IW x 31; Abe Vigodas x 15; Low slow squats x 20; Good Mornings x 15; Tempo Merkins x 10

    The Thang – The Iron Ranger Hero WOD

    • 22 seconds of silence
    • 94 Kettlebell swings
    • 94 Merkins
    • 94 Big Boi Sit-ups
    • 22 Burpees
    • 400 meter run

    One round took most of the time.  A few guys finished early enough to start the KB swings.

    NMM

    This WOD was created to honor, Army Ranger SGT. Joshua Rodgers.  Born August 22, 1994, he died on April 27, 2017.

    The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

    Josh was serving his third deployment in Afghanistan at age 22 when he was hit by small arms fire during a high stakes raid on the headquarters of Abdul Hasib, the leader of ISIS in Afghanistan.

    Pray for his family and our other brothers and sisters deployed around the world.

     

  • Spartacus II…again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -J-Lo’s x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home and grab some grass (with stickers) for some Mary:

    -LBC x 30 IC

    -Flutter Kicks x 30 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • Rock – Kong

    Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”!  10 men showed up to push their physical boundary.  Disclaimer given then off for a quick mosey to circle up for a warm up:

    SSH x 20 IC

    Peter Parker x 20 IC

    Mtn Climbers x 20 IC

    Shoulder Taps x 20 IC

    Wind Mills x 10 IC

    Now it was time to work – grab a rock and head to the field where we found a box made of bases.   Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other.  2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped.  No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.

    Thank you Marlin!

    Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead.  One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again.  After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.

    Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps.  The final rock routine – rock core front raises (1 round of 10 IC).

    Return the rocks and head back to the pen…..Tool took off and set the pace.  QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!

    As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same).  Before the QIC could add another round Bogey kicked in the name o rama and the work was complete.  “Rock solid” work to kick the week off!

    Announcements, Intensions and Circle of Prayer!

    Through action we grow.