F3 New Orleans

Tag: Hand-Grenada

  • 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.

  • Don’t be the Laughing Stock – from Architect

    Disclaimer, Warm-Ups, and Rock Selections

    Q encouraged PAX to challenge themselves with their rock selection, much respect for those that did.

    10 mins of HSKT Merkins and Thrusters (Head taps, Shoulder Taps, Knee taps, Toe taps with a merkin between each). A throw back to a favorite childhood song. 10 Thrusters between each set for good measure.

    PAX Partnered up for Wall Sits/Gym laps for 5 rounds, then Bear Crawls/Planks for 3 rounds.

    Concluded with COT and much gratitude for the support of all PAX in attendance.

    What do you get when you boil the funny bone….

  • End of summer beatdown – from SamBreaux

    Disclaimer and mosey to the football field

    Warmup: SSH, AV, GG, arm circles, self love, and some low slow squats

    Mosey to the rock pile, choose your rock carefully

    Indian walk down the jogging path and track to the north endzone

    In keeping with the El Diablo theme of honoring fallen hero’s, we completed a modified “Laredo” honoring Army Staff Sgt. Edward Laredo killed by an IED in Afghanistan June 24 2010

    6 rounds of 24 reps per exercise recognizing the date of his sacrifice

    24 curls
    24 squats
    24 american hammers
    Walking lunges to cone 1
    Bear crawl to cone 2
    Run to cone 3 and return
    x6

    Partner up for some bonus work, alternating with partner
    – 24 rows / LBCs
    – 24 curls / merkins

    Return to rock pile

    6MOM: freddie mercurys, flutter kicks, dollys, LBCs, dying cockroach, wife pleasers, leg lifts (hold em up)

    Mosey back to flag, plank and big boy sit ups until Scantron and Rougarou were ready to join us

    Count-o-rama
    Name-o-rama
    Announcements
    Intentions
    BOM

    Pleasure to lead, apologies for the delayed backblast

  • It’s the C.L.I.M.B. – from Squints

    Warmarama
    1. SSH x 25
    2. Overhead Claps x 25
    3. Moroccan Nightclubs x 25
    4. Mountain Climbers x 25
    5. Shoulder Taps x 25

    C.L.I.M.B.
    • 50 Carolina Dry Docks (Push Up, Head Touch Ground)
    • 50 Lunges (2 = 1)
    • 150 Imperial Walkers (2 = 1)
    • 200 Mountain Climbers (2 = 1)
    • 150 Burpees

    MARY TIME
    • V-Ups
    • Dying Cockroaches
    • (Mayhem called out an exercise here and it happened so fast that I can’t recall it. Next time!)
    • Plank
    • J-Lo’s
    • Freddy Mercury’s

    COT
    • Countarama
    • Namarama
    • Announcements
    • Prayer

  • QThighs (champ) v QThumbWar (challenger) – from Mahatma

    The date Friday 8/16
    The place Pontiff Playground – Metry LA
    The event Thighs from the OG vs ThumbWar from parts of Lakeview and Metry

    YHC wanted to get out early in case there were any pre bout instructions – the bullpen was dark except a lone silhouette planting a flag emerging quickly with an enthusiastic smile of pinewood ready for the battle. Then coming off the field ThumbWar with a determined look of a well trained challenger. YHC checked his watch with only 5 minutes there was just a handful of Pax and still no Thighs, yet within a minute the bullpen was crawling with Pax like ants on a misplaced foot at Okwata!

    At 5:29 YHC suggested some general etiquette to help ensure the instructions were heard…..limit the “jaw jacking” or “jack jawing” the MS translation of Handgranada.

    After quick disclaimer we were off on a Mosey to the rock pile. 3 minute warm up
    SSH
    Side Lunge
    Mnt Man Poopers
    Shoulder Taps

    Round 1 ThumbWar – had pax team up and grap a medium rock then head to the field.
    With cones in place some sort of Dora

    Round 2 Thighs was still reminiscing over the Olympics to which we did a variation of exercises to each letter x 10 then x 5

    Round 3 ThumbWar it’s a “core focus” hop stop exercise crawl stop exercise length of field – rinse and repeat

    Round 4 Thighs (this is where I think the Pax was a bit unhinged in following instructions) still with a Olympics focus -sprint in place
    -back stroke
    -karate kick
    -merkin boxing

    Time called with 4 minutes left YHC attempted a 1 minutes bonus round to ensure if there was a potential for a draw this may leave a lasting impression….so what do we get “stretching”!

    On to COT – the vote wasn’t close 17-3, yet 3 of the 17 (RougaRou, Scantron and TripleShift) didn’t even participate but must have seen the action from their NOTs vantage point to emphasis there is still no repeat winner. Congrats to the new champ ThumbWar and much respect to Thighs for showing up in hostile territory with no OG support.

    Next up ThumbWar vs Angie’s List 9/13 at WolfPack Mnt

  • Living Hero WOD – from Mahatma

    I knew the challenge when I hit send….Mr. Rogers has set the expectation for a “Hero” beatdown so I decided to go with one living. Sgt Dakota Meyer – Medal of Honor Recipient Afghanistan. His story on YouTube is worth the 10 minutes. While I tried to give some motivating tidbits the key is simply enter and endure the storm (especially with prayer) as often you’ll look back and it was really the fear not the storm because it was actually only a shower!

    We had another Hokie FNG along with “Cray-fish” from down range join is the slightly warm Aug morning. After disclaimer and speaker in hand we head to the field for a warm up:
    SSH
    Hill Billy
    Side lungs
    Scorpion Kicks
    Shoulder Taps
    Mnt Man Poopers

    Head to the playground for Cindy
    20 minutes goal was 6 rounds
    3 pull ups
    6 merkins
    9 squats
    Mosey to the bleachers then sprint the 3 sets of stairs then slow mosey back to recover, rinse and repeat

    Most ever pax finished at least 5 rounds+
    1 minute recovery

    Line up for a boombox Indian run around the track then onto the back of the gym
    1 round of running man
    1 round of bar rows

    2 rounds of Hero Wednesday Mornings
    10 over head claps
    8 donkey kicks
    6 secs of BTT and if possible 1 shoulder press

    Boombox Indian Run back to the bullpen.
    With 1 minute left 6 Burpees for good measure

    COT – Be a Porsche with No breaks when it comes to doing the right thing in protecting your family and friends.
    Welcome Roy-Rogers!

  • Man(y) Makers – Varying Rocks – from Mayhem

    Conditions: 83 def F, 85% RH, 87 deg F feels like temp

    6/7 pax takeoff in the gloom down the track, picked up one on the way
    1 pax went another direction

    Warmarama:
    SLOWvigoda 10x IC
    Grass Grabbers 10x IC
    Mountain Climbers 15x IC
    Crab Cakes 10x IC
    Tie Fighters 10x IC & flapjack

    To the rock pile
    YHC: “get a rock that you can do man makers with”
    Head to the football field

    Thang 1 OYO:
    Start at the goal line, murder bunny 10yds to first cone
    Man Makers 10x
    Squats with rock 10x
    Big Bois with rock 10x
    Murder Bunny 10yds to second cone
    Man Makers 10x
    Calf Raises with rock 20x
    Flutter Kicks with rock 20x 2-is-1
    Murder Bunny 10yds to third cone
    Man Makers 10x
    Thrusters with rock 10x
    V-ups (optional with rock) 10x

    Mumble Chatter included critiquing the rock size selection of others. Be nice.

    Thang 2:
    Line up on goal line
    First pax runs with rock to the second cone and back while other 6 pax are doing an exercise
    When runner returns, he calls out the next exercise, and a new runner takes off with the rock
    Completed two rounds = fourteen exercises
    Thanks for the extra Man Makers Hand Grenada

    Thang 3:
    Shuttle run with exercises
    Run to first cone, 10 merkins, back to start
    Run to second cone, 10 bonnie blairs 2-is-one, back to start
    Run to third cone, 10 burpees, back to start

    Thang 4:
    Exercise dice @ 6 rounds
    SSH, Squats x2, LBCs, chest press, and one more

    Return the rocks
    Back to the flag

    COT
    Announcements: week 0 of iron pax challenge is right around the corner
    Ended in prayer, continuing to lift up Bogey and his family
    Great way to start the week
    SYITG!

  • Skip the Rocks -Train for the Rim – from Mahatma

    It’s 10:30PM – where to head in the AM, there is always a fear that I may have signed up and forgot so check the sheet…..Rock City: empty, no hesitation, signed up and set the alarm! YHC drifted off to sleep thinking about what kind of beatdown to dream about.

    With anticipation YHC woke ahead the alarm, grabbed the boombox and headed out. Pulling up Mr Rogers and Rudy were already in the bullpen chatting up the morning as to Rudy’s training for the WildWest mosey. While walking up SamBro was walking up with FNG Steve. Than Wedding Planer, Handgranada and Mayham showed up with smiles on their face….it must have been the sight of the Boombox!

    Quick disclaimer for the FNG – Handgranada said something in Mississippian slang about how inspired he was! Off to warm. Just simple boring stuff but we got through it.

    Then YHC instructed pax to meet at the entrance to the bleachers – with highly motivating tunes cranked up the Rim training begins 2 rounds through the bleacher gauntlet 3 sec interval between pax 5 burpees at the end; rinse and repeat – slower pax gave way to speeders in the 2nd round.

    NOW the warm up is over. Head to the track for an Indian run 1 lap passing the BB from front to back with the last pax carrying it to the front Mayham did his best impression of John Qusack from the “Say Anything” movie running with BB overhead! Once complete we made our way around locked gates determined to get to the pull-up bars. Now 3 rounds of 3 PUs and 5 dead hang leg lifts then all pax were recovering in plank on the retaining wall for some push ups.

    Now on to the gym for a lil bearcrawl stair climbing push ups.

    Then RC’s version of “Good Morning” 3 rounds overhead press, claps followed by 5 donkey kicks and 1 handstand press.

    Then one 2 team bearcrawl / lung around the gym.

    With 8 minutes left another Indian Run back to the bleachers for 1 last sprint through the gauntlet finishing with 5 burpees.

    Time was up so we begrudgingly headed back to the flag where upon our 5 core principles were stated for our then FNG, now known as “Barney Fife”.

    Closed out with a prayer of gratitude and a reminder that each day is a morning glory of Mercy and new opportunity in life. It’s always an honor to lead. God Bless!

  • You have to CRAWL before you can LUNGE – from Mayhem

    Conditions: 80 deg F with feels like temp of 84 deg F due to the 90% RH = perfect summer morning for a beatdown

    Anxious to kick off the day, YHC arrived at 5:15am. Quick check on the field to make sure it was not too sloppy. By 5:30am we had a total of 11 including an FNG c/o Bolt. By 5:33am we had a dirty dozen as Triple joined us on Triple time.

    Mosey to midfield for warmups: AV, GG, PPP, Crab Cakes, Tie Fighters, smurf jacks

    Bear CRAWL 50 yards to end of the field
    Mosey to the rock pile, grab a rock that you can do a bunch of thrusters with

    Mosey with rock to the parking lot

    A form of 11s OYO
    10 burpees, 1 thruster, lunge walk to next tree with rock
    9 burpees, 2 thrusters, lunge walk to next tree with rock
    10 stops covered 100 yards
    Felt the burn halfway through
    Then 200 yard jog (back to start, back to finish)

    Core Dora, partner up
    One PAX exercises, other PAX grabs any rock and travels about 60 yards and back
    100 big boys
    200 V-ups (later modified)
    300 LBCs (almost finished)

    Grab a rock, two single file lines, indian “run” (more of a mosey)
    Our lines were about as straight as when we all learned it in preschool

    Back to COT, a few sprinted, all were gassed

    Counterama, Namerama, Name the FNG, Announcements, Intentions, prayed it out

    Thanks for the opportunity to lead! It was a good one!

    Welcome Kingfish to the F3 brotherhood!
    Shout out to Squints for his first ever post at Pontiff!
    Shout out to Pinewood who came from the West Bank and has an 8:00am final exam today… good luck!

  • The Uptowner brings Gabrielle – from Pool Boy

    After a brief disclaimer, PAX moseyed across to parking lot by the Pavilion for some warmups.
    Low slow squats
    Arm circles
    Burpees
    Scantron stretch
    Cement grabbers
    Abe Vigoda’s

    Thang 1(Under Pavilion)
    Dips
    Stepups
    Decline Merkins

    Mosey to the gym for Thang 2
    Set 1 – 10 Burpees, run around gym
    Set 2- 20 donkey kicks, run around gym
    Set 3 – 30 imperial walkers, run around gym
    Set 4 – 40 merkins, run around gym
    Set 5 – 50 LBC’s, run around gym
    Set 6 – 60 squats, run around gym
    Added some decline planks and calf raises.
    Mary
    COT
    Thanks for showing up guys!