F3 New Orleans

Tag: Hawgcycle

  • Rock Soup – from Hawgcycle

    Conditions: 71 degrees, Humidity 93%, Wind 1.1 mi/h from NW

    Pax: Rudy, Mahatma, Boo-Boo, Klinger, Fast Tax, Tenderloin, YHC

    Seven pax arrived at Rock City in a soupy, gloom. 5 were foolish enough to follow YHC. Wisdom comes with age and Tenderloin did his thing on the track.

    Warm-up
    • SSH x 31; Shoulder Taps x 15; IW x 20; Peter Parker x 15; Grass Grabbers x 10; LBCs x 20

    The Thang
    • 100 yard bear crawl
    • Big Boi sit-ups as we waited for the six. We didn’t wait long.

    Mosey to the Playground (the long way)
    • Pull-ups (3 sets of 10) and Merkins (AMRAP)
    • Swerkins (3 sets of 10), Big Bois (AMRAP), and Squats (AMRAP)

    Mosey to the Rock Pile and pick a rock you can press (ambiguously) 10-15 times, then mosey to the far end of the football field for Rock Suicides
    Curls
    • Carry Rock to 25 yd line; 10 curls; drop rock; sprint to goal line and back
    • Carry Rock to 50 yd line; 10 curls; drop rock; sprint to goal line and back
    • Carry Rock to 75 yd line; 10 curls; drop rock; sprint to goal line and back
    • Carry Rock to 100 yd line (aka opposite goal line); 10 curls; drop rock; sprint to goal line and back

    Repeato with Shoulder Presses (but only up to 50 yards)

    Repeato with Bench Presses (but only up to 50 yards)

    Return rocks and horses to stable back to the v-flag.

    NMM
    • I knew these men weren’t playing around after the 100 yard bear crawl. Guys were getting after it. No breaks, and stayed off their knees
    • YHC’s communication skills were not the best this morning. A little bit of a cluster with the pull-ups. Although my ambiguity at the Rock Pile worked out. I told guys to pick a rock they could press 10 times. I meant shoulder press, but some interpreted it as bench press and got a bigger rock than they might have otherwise. That made it just right for the rock suicides.
    • T-claps to Klinger for really pushing it on the last sprint of every set.
    • We only had 6 but it was a strong 6. YHC feels like we had a pretty good pace and got some good work in.
    • Boo-Boo and Rudy were keeping each other honest on the swerkins.
    • Mahatma’s extra trip around the sun doesn’t seem to have slowed him any.
    • We tried to celebrate Mahatma’s birthday, but Rudy was there and let us know we weren’t finished celebrating his yet. We thought it was over after Saturday’s Yipee bag, but I think he was wanting a small celebration at PJs. I skipped coffee, but I heard Mahatma had to buy Rudy’s coffee.
    • T-claps for Tenderloin for his consistency. He’s putting in the work every day.

  • No Mama’s Pride? Surprise, Surprise – from Rudy

    Someone (won’t name names, except I already did) seems to be developing a reputation for skipping Qs. And I’d been looking forward to his Q – as he does seem to have a reputation for being an Angry Q when he does show up! Maybe one day soon….

    (Note: your humble IT coordinator resists the allegations that the failed Q signup is a technology problem. YHC believes this would represent a case of PICNIC.)

    So at 530, the 6 PAX (including a rollin’ in hot Hawg) got started with YHC making stuff up.

    Saban, Glitter Balls, Cheese Steak, Jingle Vader, Hawg and I – great mix of old school and new blood! In fact, YHC is absolutely thrilled to realize that GLITTER BALLS IS A TECH GUY! YHC HAS FOUND HIS REPLACEMENT! WOO HOO!!!

    The Thang:
    At the fountain, rotate through 3 rounds of Dips/Irkins/Derkins/Sit Ups/Step Ups with a timer running a lap around the fountain.

    Hawg wants some levee work – so up to the top, and over to the house of pain.

    1 pair down to the house for 5 pull ups each, bernie sanders back up. 1 pair down the levee for 10 squats, bernie sanders back up. 3rd pair just burpees up top. Rotate through each 3 times.

    Then just some forward/backward running up and over the levee for about 6 minutes just to kill some time.

    Back to the flag for some round robin Mary finishing spot on 615 with Cheese Steaks Leg Lift kinda cadence..

    COT: Yesterday, YHC’s church group talked at length about intentionality in our thoughts, words and actions, and how easy it is for us to lose that intentionality through the day when fighting off the gazillion daily distractions. Today, YHC asks for inspiration and guidance to retain that intentionality, and strive to be an example to those around me.

    Remember – H8! next week, then Convergence on the 22nd!

  • Return of Physical Fury – from Mahatma

    Okwata – there is no other like it.

    6 pax including a Downrange FNG. After a short disclaimer and the word for the day tenacity!

    We took a short mosey to warm up with high knees and carioca around the fountain then circle up.
    SSH x 15
    Side lunges x 8
    AbVagoda x 8
    Peter Parker
    Shoulder Taps

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    Alternate with 20 BiG Boys

    1 minute plank recovery

    Mosey to house of pain 3 rounds of 5 pull ups

    Mosey back to the flag for some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank 1:30 with some merkins mixed in.

    COT

    Give thanks and take nothing for granted…….be tenacious in your love and blessings. God Bless!

  • Something for Everyone – from Boo-Boo

    13 men came to the Wally Sprint for varying flavors of difficulty, but all with the purpose of becoming stronger than when they arrived.

    Ruckers- Logo, Charmin, Hokie, Kenner Brah, Macgyver, Boo-Boo, Klinger, and Baloo completed 2.37 miles followed by nine minutes of Mary incorporating weighted rucks.

    Tenderloin did his thing.

    Sprinters- Hawg, Frac, Pai Gow, Mambi mindlessly sprinted around the track and showed up to COT dizzy.

    COT, prayers, OUT! Coffeteria followed with partial attendance.

  • Surprise – Week 5 – from Hawgcycle

    A surprise week 5 IPC at Rock City chased a lot guys to the Scrum. There were a lot of Bonnie Blairs.

    5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.

    Round 1

    10 BDE Burpees
    10 yard Murder Bunny
    10 BDE Burpees
    10 yard Reverse Murder Bunny
    Round 2

    20 Thrusters
    20 yard Murder Bunny
    20 Thrusters
    20 yard Reverse Murder Bunny
    Round 3

    30 Bonnie Blairs (the Hard way)
    30 yard Murder Bunny
    30 Bonnie Blairs (the Hard way)
    30 yard Reverse Murder Bunny
    I’m beginning to sense a trend
    Round 4

    40 Jungle Boi Squats (2 Spoonz Style)
    20 yard Murder Bunny
    40 Jungle Boi Squats (2 Spoonz Style)
    20 yard Reverse Murder Bunny
    Well, I thought there was a trend
    Round 5

    50 Merkins
    10 yard Murder Bunny
    50 Merkins
    10 yard Reverse Murder Bunny

  • Back to the 40 – from Rudy

    Stop me if you’ve heard this before (as most of you have). The levee was strangely dry, given how much water was covering the roads. YHC was prepared to find something else to do, expecting much grumbling about wet grass and such. But no – lets do this. Had to modify parking spot, due to Lakeshore drive closures. So circle up on top of the levee at Canal for a quick High Rise led warmup while we waited for the final stragglers to locate us.

    Then 8 PAX (including Dreamliner, DR from Virginia) hit the levee for the traditional 40. 10 exercises, 4 sets, back and forth over the levee. Usual exercises (Lunges, Squat Jumps, Merkins, Carolina Dry Docks, Plank Walk, Peter Parker, Parter Peker, Situps, Dying Cockroaches, and finishing with everyone’s favorite – BURPEES). Some new mixins including bernie sanders up the levee while doing lunges. That may take 2 weeks for my quads to recover.

    Belloq joined us for the COT – hope you continue recovering, brother. Look forward to you being back with us in the gloom!