F3 New Orleans

Tag: Hand-Grenada

  • 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!

  • A VQ to remember, a sacrifice was required – from SamBreaux

    4 men gathered on Independence Day-eve to witness my VQ. Little did we know it was a going away party for my wedding ring. RIP

    Disclaimer and mosey to the football field

    Warmup: SSH, windmills, grass grabbers, arm circles, self love, low slow squats

    Grab a rock and regroup at the north endzone where he honored US Marine Capt. Garrett Lawton, killed by an IED in August of 2008 while serving our country in Afghanistan.

    North endzone (with rock): 20 curls, 20 chest presses
    Sprint 100 yards
    South endzone: 20 air squats, 20 merkins
    Sprint back

    x5 for 100 reps of each exercise and 1,000 yards

    Bonus work:
    Overhead press x 10
    Rows x 10
    Mountain climbers x 10

    Return to rock pile

    6MOM: Flutter kicks, dolly, LBCs, freddie mercurys, dying cockroach, wife pleasers, leg lifts

    Mosey back to flag

    Count-o-rama
    Name-o-rama
    Announcements
    Intentions
    Prayer
    UGSFSR (Unsuccessful group search for Sambreaux’s ring)

  • A wee bit of ND – from Rudy

    Been a while since YHC had provided a history lesson on ND, and Rock City is now filled with PAX that haven’t been blessed with this knowledge yet. So its time to fill them in. Brief disclaimer and we’re off to the rocks with a few straggling PAX rolling in hot post-train.

    Temp: Too Hot, Too Humid.
    Conditions: Ground surprisingly dry after a weekend of rain

    Quick warmup of an assortment of stretch-y and low-impact stuff. Then grab a rock and head to the field. I said “surprisingly dry” earlier, but the mosey to the field did manage to find the quagmire.

    Thing 1: ND History Ladder
    5 Burpees: for Blessed Basil Moreau, founder of the Order of the Holy Cross
    Add 10 Squats: for Fr. Edward Sorin, founder of the University
    Add 15 Merkins: for Fr. Andrew Morrissey, build the Grotto
    Add 20 Curls: for Fr. William Corby, Chaplain of the Irish Brigade during the Civil War
    Add 25 Imperial Walkers: for Fr. Thomas Walsh, oversaw rebuilding of ND post Fire
    Add 30 Rows: for brand new president Fr. Robert Dowd, 2 weeks on the job
    Add 35 Hello Dolly: for long standing president Fr. Ted Hesburgh

    In between, rifle carry back and forth across the field.

    Mixed in some ND trivia whereby Wedding Planner, Hand Grenada, Mahatma and Frac all managed to lose and earn 5 Blockees for the PAX. Pool Boy correctly guessed Navy, saving everyone from 5 more.

    Thing 2: Route 88s
    Like Route 66s, but better. Plus it evokes memories of ’88, the last ND championship year. Start with 3 Thrusters at Tree 1. Add 1 at each Tree. Halfway through, in the interest of time YHC had to modify as he was never going to get all 88 Thrusters. Mr. Rodgers, though, did. With a 30 pound weight vest too.

    Return the rocks and get back to the circle in the nick of time.

    Finish with COT: count-off (15 PAX!) and Name-o-rama. Ranging in ages from 20 (Good to see you Pinewood) through 60 (Kotter for the Mutt!)

    Thanks for putting up with me!

  • The Laredo Redux – from Fracsac

    The Site Q at El Diablo has set the precedence to have a hero WOD to honor those who have paid the ultimate price. After a brief disclaimer and a warmup, YHC complied with the following:

     6 rounds for time
    24 air squats
    24 push-ups
    24 walking lunges
    400m run
    With about 10 minutes remaining, move to the parking lot for burpee broad jumps and some Mary.

    COT

    NMM

    The Laredo

    While serving in Afghanistan, Army Staff Sgt. Edwardo Loredo died on June 24, 2010, when insurgents attacked with an IED. Loredo previously served in Iraq. Hence the 6/24.

    The pax crushed it with time left over. They had the choice of bear crawl between burpees or burpee broad jumps. Roughly about 15 or so completed.

    Unbeknownst to YHC, this WOD was completed a few weeks ago. We honored this fallen warrior twice.

    SYITG

  • Better Late Than Never – from Architect

    Pardon my tardiness and misdescription…Q led PAX through various warm-up movements, of which I have no idea. “7 Minutes of Heaven”, core edition, was commenced. PAX then grabbed rocks, circled up with Q on football field. Q assigned each PAX ONE movement (crucial detail) to be performed. After 20 reps, PAX moved left and performed their neighbors movement. After 20 reps the routine repeated. After 3 transitions, PAX began forgetting what their ONE movement was. Confusion ensued and after 1 complete round PAX were left perplexed as to what movement they should be doing.

    Relay races were next. 2 PAX, one rock, 30 yards, merkins and squats without letting rock touch the ground and both PAX must be touching rock at all times.

    COT – FNG Named, Beaker!

  • Modified Murph – from Thumb War

    Warmup:

    SSH
    Low slow squats
    Grass grabbers
    Arm circles F & B
    Seal claps
    MNC
    Peter Parkers
    Mountain climbers

    Original plan was to run 2 laps around the track, but since the gate was locked we moseyed the outer path the long route to the new playground equipment.

    There we partnered up for a half Murphy and modified some.

    Collectively in total with your partner:

    50 pull ups
    100 push ups
    150 Air squats
    200 LBC’s

    Rules were that you could give your partner a spot for pull ups, but during the other exercises, you had to be either planking or super manning while the other worked.

    This went quicker than I expected so we added a round of Bench dips IC.

    We then concluded the Murph with a run to the rock pile where each person got a rock for the following:

    2 rounds –

    1st round:
    20 Curls
    20 Thrusters
    20 Rows

    2nd round:
    10 Curls
    10 Thrusters
    10 Rows

    We add got on our sixes for presses with our rocks until I was told we were approaching 6:15 so we wrapped up and got back to the flag for COT.

    Enjoyed leading as I continue to be more consistent and accurate with my counts. Thanks Mr. Rodgers for asking me to lead and thanks for encouraging the fallen warrior inspired workouts.

    Shocker. I’m I had some music critics in the Pax. Bogey called a skip for penalty burpees. Hopefully Mahatma has learned more about New Orleans’ own Grammy award winning Jon Batiste.