F3 New Orleans

Tag: Hand-Grenada

  • Oops, it’s me again.

    It’s been gloomy this week.  A good resbit before the Turkish steam bath that is soon to arrive.  QHC sees a lonely silhouette of a PAX ready to go.  It’s Hand-Grenada, our FNG from Monday gratis Walleye.  He’s nervously peering into the chasm for the pumping station into Pontiff.  It’s scary business.  But not nearly as scary as when QHC asked who’s today’s Q and was told he was!  Actually, that doesn’t frighten QHC any more.  I just hope my on-the-cuff DownPainMents aren’t too dull, whiskey-dick-ish (TClaps to Tool for the vocab drills) or repetitive.  So with an opportunity for a real Disclaimer (because a professional trainer would know he’s up), the PAX is off–for a distance of about twelve feet.

    COP1:

    • SSHs ICx20
    • Inchworm (gratis YSR at the Birdcage this week) ICx10
    • Moroccan Casbah (gratis The Rev from about a year ago or so) [squat while twisting arms] ICx20
    • Mountain Climbers ICx20

    The PAX gets two rocks: big and bigger for COP2:

    • Overhead press ICx20
    • Curls ICx20
    • Nape scratchers (tricep lifts) ICx20
    • Rows ICx20
    • Bench press on our 6s ICx20
    • Low slow squats ICx20

    Rinse and repeat, but with ICx15 (and regular squats instead of LSS); rinse and repeat again, but with ICx10 (again regular squats instead of LLS); then rinse and repeat again–kinda:

    • Overhead press ICx5 (but real slow, 20 count, for #5)
    • Curls ICx5
    • Nape scratchers ICxG (but real slow, 20 count, for #5)
    • Rows ICx5
    • Bench press ICx5 (hold last for 20 count)
    • Low slow squats (for a total of 25 LLS and 25 regular squats) ICx5

    Time for some relaxing at the wall:

    • People’s chair for a long-ass time, with overheads ICx10 and curls ICx10 and sitting some more
    • Rest oh so briefly
    • People’s chair again for not at long: overheads ICx10, curls ICx10, hold rock out 30 seconds.

    Mosey back (10 feet) for Circle of Mary:

    • Flutter kicks with rocks ICx20
    • LBTs ICx20
    • Hello Dollys with rocks ICx20
    • Penguins ICx20
    • Rosalitas with rocks ICx20
    • WWII situps ICx20
    • Russian twists with rocks ICx20
    • LCBs with rocks ICx20

    And it’s 6:15.  Countoff, Name-o-Rama, Shout Outs and closing prayer from HVAC.  Tclaps to Hand-Grenada for two posts in his first week.  Jingle Vader

  • The Q needs a flashlight and directions

    The only thing worse than posting at 5:30am to workout is posting at 5:30am on the Monday after Daylight Savings Time. I should have checked on that before asking Hawg to let me Q for the first time. Hawg did make my morning by arriving with the flag just before we started to get going. I think this was the 3rd or 4th time I’ve seen the elusive F3 flag.

    Disclaimer and then mosey to the rocks.

    The cadence was shaky but we did:

    – SSH x 20

    – Peter Parkers x 30

    – Imperial Walkers x 20

    – Propellers x 22 (11 each direction)

    -Hillbillies x 20

    We grabbed our rocks for some classic rock city exercises with more of my shaky cadence:

    Shoulder Press x 15

    Curls for the Girls x 15

    Rows x 20

    Low, Slow Squats x 30

    We moseyed over to the playground equipment for a 4 part rotation exercise. I needed a little help along the way to locate both the swings and later to the hill. It turns out that working out in the dark doesn’t help me know how Pontiff Park is laid out.

    Our rotation workout:

    Elf on the Shelf with a rock for a 10 count while we rotated between elf, underdogs, dips, and mercins.

    After playing around under the swings, we took our rocks to the hill for elevens. It was 10 bench presses with the rock on one side of the hill and 1 burpee on the other to start.

    We ended with Mary:

    American Hammer x 15

    Penguin x 20

    Dying Cockroach x 15

    LBC x 15

    We dropped off our rocks and moseyed back to the flag. I got us there one minute early and was threatened to put shame upon my family name for finishing at 6:14, so we did Freddie Mercury for one minute.

    Count off, namerama, announcements, and a prayer.

    I led. I survived. I am now a man.