F3 New Orleans

Tag: Hawgcycle

  • The Bert Fallen Hero WOD – from Fracsac

    Mr Rogers did a great thing by bringing the Fallen Hero theme to El Diablo. YHC signed up for the Q, or got signed up, but whatever. Getting to the AO early, the only other pax in the gloom was Mahatma. YHC was not alone, gonna be a good day! Wait, is that HG strolling down the path with his morning Joe? Three is good, then Channel Mullet and ThumbWar make it a handful.
    Mosey to the field for a warmup. Regular warm up stuff. Another Pax joined, so that’s probably it. Head to parking lot for the WOD.

    The Bert – Modified to fit 45 minutes

    50 burpees – one pax does the cadence for 10 x burpees, next pax counts a 10 or 20 second rest then counts 10 IC until we go around to 50.

    The last of the Pax showed up during the burpees making us 10 strong.

    100 ‘mericans – Go around to each pax IC x 10 taking a rest at each set of 25.

    100 walking lunges – same concept of 10 each pax IC but no rest.

    100 squats – same concept with no rest

    Now back down to walking lunges, ‘mericans and burpees.

    Stopped right at 6:15

    CoT

    NMM

    – YHC can take credit for not only introducing Hawgcycle to the IC burpee but for him actually calling the cadence. Unlikely story being in F3 for 10+ years but ok.
    – Mr Rogers is not good at cadence. I mean, he can count, I think, just not well. He was wearing a weighted vest so there’s that. Both Dale and Frito Lay had amazing cadence. Oh, and Mahatma wanted to hear a clap at the top of his IC burpees, just gonna leave that sit for a bit.
    – The Bert has a 400 M run after each evolution. We cut the lunges and squats short too. This was mentioned mid way through and HG became very upset. He kept saying we need to run the 400s. We ran around the parking lot once but that didn’t help.
    – Thank goodness a nice lady was walking by and took our pic, sweat and timers apparently don’t mix
    – Post CoT YHC hears “See ya Frac”, and HG is off on his 400m run. He really did want that.
    – 2 years ago YHC would do 400m runs and a certain Pax would complain about it, not naming names but now he loves them. The power of F3!

    Thanks for posting with me today. You make me better!

    SYITG

  • Local Legend 100 Meter South – from Fracsac

    It was 0530 and YHC was all alone. “Why?! Why must I be alone this day?! Have my F3 Brothers forgotten about me!?”
    The call was answered by Hawgcycle, Vagabond and Thumb War. It was hot, it was humid, but we were not alone.

    SYITG

  • Tabata and Tunes – from Rudy

    The muggies are back. 9 PAX showed up for a warm, sweaty humid morning. 8 were there for a workout, one was there to brush his hair.

    The Thang: Mosey to the rock pile, grab a rock and head straight to the gazebo.

    Tabata: 10 rounds, 1 minute on with 15 second rest. Overhead Press, BBSU, Curls, Flutter Kicks, Step Ups, Rows, Leg raises (on the picnic table), Incline Merkins, Wife Pleasers, Squats.

    Head to the Gym for “the mountain”: Bear Crawl up, 3 Hand-release Merkins. Crab Walk up, 3 Merkins. Crawl Bear, 3 Merkins. My personal favorite: Walk Crab, 3 Merkins. Repeat.

    Back to the Gazebo for another round of tabata with some slight change-ups, but you get the idea.

    Return the rocks and get back to the gate – to comment on just how good Triple looked.

  • Blowing the Load! – from Mr Rodgers

    Looked at the Q sheet late Sunday night, saw it was blank, and thought, “Why not?” That made it 3 Qs in 5 days—Friday, Monday, and apparently the unplanned birthday week I never asked for. Pax asked if I was celebrating something. Nope. Just motivated to drop the hammer repeatedly.

    Warm-Up (Rock Pile Style):
    Low very Slow Squats

    Abe Vigodas

    Hillbillys

    Peter Parkers

    Parker Peters

    Shoulder Taps

    Partner up. Grab a rock. Let’s roll to Mr Rodgers playground.

    Round 1: The Bleacher Blaster
    Pax 1: Half bleacher run

    Pax 2: 5 Pull-ups, 10 Rock Thrusters, 15 Merkins, AMRAP Big Boys

    x3 sets each

    Round 2: The Bear Crawl Beatdown
    Pax 1: Bear crawl to the gym, run back

    Pax 2: 5 Burpees, 10 Squats w/ Rock, 15 Push Press, AMRAP SSH

    x3 sets each

    Closing Chaos:
    Rocks returned, then squeezed in fifteen 3-count Wife Pleasers—but in my excitement I counted in 4s. Charmin caught it. Of course he did.

    Quick pigeon stretch for the dads with tight hips. Hand Grenada opted out, clearly too cool to stretch, choosing instead to crank LBCs like it’s spring break in Daytona.

    Wrapped up at the flag with a solid prayer for those who didn’t wake up this morning. Also feeling slightly guilty for hogging the Q, I offered it up… and Hand Grenada stepped in to take El Diablo. Legend.

    Oh—and word on the street is Hawg blew his load at 180 (a personal best). Proud of that guy. Pray for him.

  • Rocky Balboa Returns (2-Year Manniversary Edition) – from Mr Rodgers

    Backblast: Rocky Balboa Returns (2-Year Manniversary Edition)
    QIC: YHC
    PAX: Too many to name, one less after Mustard’s ankle called it quits
    Conditions: Dry skies (for once), humidity set to “drenched”

    At 5:29 AM sharp, YHC gave a lightning-fast disclaimer (no actual lightning this time), and we were off to the rock pile. I instructed each PAX to choose a partner and a rock wisely—because no one wants to get stuck with a pebble… or a boulder.

    Warm-Up? Nope.
    Due to distance and time management (and possibly because warm-ups are overrated), we skipped tradition. Instead:

    Pax 1: 10 Side Straddle Hops

    Pax 2: Rifle carry the rock to the beatdown zone
    Switch and repeat until arrival. By the time we got there, Vagabond dropped a rock on Mayhem’s head, giving us a preview of the punishment to come. Shoulders were smoked. Mission accomplished.

    Exercise 1: “Rocky Balboa Returns”
    Pax 1: Run bleachers with your rock

    Pax 2: AMRAP — 5 Burpees, 10 Merkins, 15 Squats, Big Boys

    x3 Each

    💬 You’re the champ… until you drop the rock.
    Spoiler: several PAX were dethroned early.

    Exercise 2: “Stairway to Suck”
    Pax 1: Burpee broad jump at base, sprint up next stair set

    Pax 2: AMRAP — 5 Burpees, 10 Rock Thrusters, 15 SSH, LBCs

    x3 Each

    💬 It looks like a stairway. It feels like doom.
    Colonel Mustard’s ankle tapped out here. Respect.

    Exercise 3: “The Crawlinator”
    Pax 1: Bear crawl up ramp, run stairs, crawl to next set

    Pax 2: AMRAP — 5 Hellraisers, 10 Rock Squats, 15 Rock Shoulder Presses, Flutter Kicks

    x1 Each

    💬 Now featuring puddles of sweat to make bleacher crawling extra sketchy.
    Even YHC took off the weight vest. That says it all.

    Wrap-Up:
    Kid Rock blared. Sweat flew. Rocks were dropped. Bodies collapsed. Intentions were lifted to the Lord Almighty, and we dispersed knowing we earned this manniversary.

    Two years in, and still standing. Barely.

  • Hey F3! Stop Chucking My Dang Rocks! – from Hawgcycle

    Conditions: Clear and 71 degrees. Humidity 93%. Wind 6 mph from SSE

    Warm-Up: SSH x 31; IW x 15; Peter Parker x 15; Grass Grabbers x 15; Shoulder Taps x 14; Lunges x 15; LBC x 20; Low Slow Squats x 15

    The Thang:

    Rock Climb – Rockees x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30; Big Boi x 35; Chest Press x 30; Rows x 25; Curls x 20; Squats x 15; Shoulder Press x 10; Rockees x 5

    Mosey to the Fence for Fence Chuckers. We chucked for 10 minutes or so. We quit chucking when Fracsac hit the path.

    We moseyed around the south end of the field toward the gym. Stopped at Mr. Rogers Brogahood for dips as we waited for the six.

    At the gym we did BTTW, 15 Curls from People’s Chair, BTTW.

    Return the Rocks and Run back to the flag

  • BOMBS & POMS – from Kilo

    A little stolen BD this morning from the PAX in JAX

    0530: disclaimer given
    0531: mosey started to the W-O-R
    SSH, TIE Fighters forward and reverse, HB, and IW, finish with the Vagabond Sunrise

    Mosey to the parking lot, quite a bit of grumbles about the amount of moseying down already… partner up and on to the THANG

    BOMBS – burpees, overhead claps (in a deep squat), merkins, big boys, and squats: 50, 100, 150, 200, 250
    Pax take turns running to the light pole that was illuminated with a plane directly over it and back. Some chasing and sprinting was done so as to keep up the spirits.

    POMS – plank, reverse plank (aka Overhand Plank), merkins, squat hold all for 20 count by the resting Pax

    Mosey back to the W-O-R spot for some broga and MC’s sprinkled in

    COT: gratitude for all that the Sky Q has done for us this week and for a successful Leg Quarter Cook-off tomorrow

  • Gotcha – from Hawgcycle

    Warm-up: SSH, IW, GG, Merkins, Bobby Hurly
    On the line: open the gate, close the gate, high knees, butt kicks, scoops

    Mosey to Gym:

    Gotcha – 1 line at the 3 point line. First two pax have a ball. Pax 1 shoots a 3. If he doesn’t make it he gets his own rebound and tries to score before pax 2 scores. If he doesn’t he’s out. Continue until one man left. There was a way to buy back in.

    Buy-in #1 – 30 Abe Lincolns, 60 Monkey Humpers, 90 Big Bois

    As predicted by Mayhem, the buy in was too steep. Although a couple of us came close.

    The Architect won the first game and pretended to do squats while the losers finished up.

    We reduced the buy-in for game two. Fast Tax and YHC got back in to be quickly dismissed once again.

    Buy-in #2 – 20 Big Bois, 40 Monkey Humpers, 60 Abe Lincolns

    I assume The Architect won again. It was him and Mayhem at the end, but I was too busy to pay attention.

    We took a break from basketball to do some
    wall work – BTW. Chicken Peckers, BTW, Pecker Chickens, BTW, Pecker Mayhem

    We then divided up into 3 teams of 3. Teams 1 and 2 play a game of 3 on 3 sudden death wile Team 3 does 10 merkins, 10 Bobby Hurleys, 10 Big Bois, in perpetuity. The losing team swaps with the team doing exercises.

    We made it through three games and headed back to the flag

    NMM
    * There are two kinds of people in the world. Those that enjoy having fun occasionally and Mr. Rogers
    * Speaking of everyone’s favorite neighbor, I did Q a workout that made him remove the weight vest. That feels almost as good as making an FNG puke. I consider it a badge of honor.
    * My shot was off. Must have been the wind
    * At first I was skeptical of Mahyems 10-count hip-slap, shoulder-tap merkin. I’m now fully on board having developed what I have now decided to call the Pecker Mayhem. This will prove to be the pinnacle of Mayhemdom

  • Miracle Monday – from Kilo

    With the current scuttlebutt that New Orleans is potentially maybe who really knows thinking about adding an NHL expansion team, YHC thought it would be good to toast one of hockey’s great coaches, Mark Johnson who also happened to play on the 1980 USA Miracle Team.

    Rudy was the first to show on this 65 degree morning in the gloom and we gave it one minute to see if any other PAX would show up… pretty soon we heard the familiar flip flop flip flop of Hawg trotting down the road. A quick disclaimer was made and we were off to the pile.

    Two PAX (Scantron and Handgrenada) showed up out of the gloom but only one joined for the Warm-o-Rama, a quick one to get the blood pumping because it’s Monday morning and we got rocks to lift. Mr. Rogers showed up while we were rock picking shocked that he missed the warm up… Rocks were selected and mosey commenced to the parking lot.

    The THANG:

    5 rounds because we have 5 days to conquer this week for Sky Q and our Families.

    1. 10 x chest press, run to the yellow poles with lights and 10 merkins
    2 chest press + 10 x shoulder press, run, 10 merks + 10 burpees
    3. CP + SP + 10 x squat, run 10 merks, 10 burps, 10 lunges (2 is 1)
    4. CP + SP + SQ + 10 x KB Swings, run, merks, burps, lunges, 10 decline merks
    5. CP + SP + SQ + KB + 10 Dips, run with rocks

    Then we did a remake of the wall sit in Miracle (go watch it if you haven’t, go watch it if you love an underdog, go watch it if you have or don’t have any patriotism… just go watch it). We passed the rock a few times during the wall sit made the KnOT’s guys jealous of our sweat, TripleShift didn’t know we were even there he was in such a meditative stretch.

    Slow Indian mosey back to the rock pile to finish with bicep curls then to the field for a round of Mary which was just variations of wife pleasers and superman to boat, stretched for about 30 seconds and that was the day. #SYITG

  • The Friendly New Guy – from Hawgcycle

    Conditions: Partly Cloudy, 64 degrees. Humidity 83%. Wind 10.5 m/h from S.

    As promised, an FNG showed up at El Diablo this morning. YHC took control and gave a very succinct and informative overview of the five core principles. Not to be outdone, Frac immediately started throwing his weight around and started making up stuff on the fly. He said YHC needed to assign a person to the FNG to get to know him throughout the work out. That person will then be responsible for sharing the information during the COT. Looking past the humiliation of having my power usurped I agreed to the idea and selected Pinewood for this task, given he was standing next to the FNG and they looked to be about the same age.

    Pinewood immediately declined the role, stating that he had no desire to get to know the FNG. Instead, he planned to put all of his efforts this morning into getting the Mt. Carmel girls running on the track to notice the mustache he has been carefully cultivating. For the next few minutes, we stared at him, asked him to move under the light, asked him to tilt his head in various ways, and then all finally agreed that we could indeed see the moustache he was talking about.

    I looked around the group seeing if there was anyone I wanted to pair the FNG with. Bogey had his hand raised high in the air as he jumped up and down yelling, “Pick me! Pick me!” I continued to scan the audience, looking for anyone. Bogey continued his jumping. I decided two people would be better than one, so I chose Thumb War and Mayhem.

    The work out went something like this:

    Warm-up: SSH x 31, Imperial Walkers x 15, Windmills x 10, Squats x 15

    Not wanting to make the FNG work out in the sticker grass at his first workout, I opted instead to circle up in a gravel pit at the end of the track. From there we did a Dirty McDeuce

    Round 1: Merkins, Lunges, Big Bois, Run a lap
    Round 2: Ranger Merkins, Monkey Humpers, Dying Cockroaches, Run a lap
    Round 3: Larry Craigs, Sumo Squats, Russian Twists, Run a lap
    Round 4: Carolina Dry Docks, Bobby Hurleys, Crunchy Frogs, Run a lap

    It was clear that Bogey did not care who was actually assigned to get to know the FNG. He was talking up the FNG from the very beginning, although we only heard Bogey’s voice…we never heard the FNG say anything.

    Next we moseyed to the wall for 2 rounds of Chicken Peckers and 1 round of Balls to the Wall.

    Then we moseyed to the playground for a station rotation:

    Station 1: L Hangs
    Station 2: Squats
    Station 3: Incline Merkins or Dips
    Station 4: Step Ups
    Station 5: Burpees x 10

    At this point, it became clear that Mayhem and Thumb War each thought the other was the FNG and they had spent the entire workout trying to get to know each other. So I suppose it as a good thing that Bogey at least took the initiative to tell the FNG all about himself.

    At COT, we welcomed Spanx to the fold. There was great discussion about who actually gets credit for bringing in the New Guy. Frac Sac tried to take credit since Spanx filling out his contact info on the national website eventually led to Frac getting a text. Bogey swears he Eh’d a runner at Pontiff named Brian, or Billy, or Bill. Triple will surely try to take credit since Spanx does his laundry there. But Spanx settled the discussion when he told us how he noticed this guy at Pontiff running with the F3 group in flip-flops. At that moment, he said to himself, “I want to be like that man. I need to get in that group.”
    So you’re welcome F3.

    After COT there was TLC and PLC. IYKYK.