F3 New Orleans

Tag: Hawgcycle

  • NOT hum-drum at the Scrum – from Bolt

    Undeterred by the debacle at El Diablo and Rudy’s relentless whining and razzing me, YHC committed to reset and revisit the focus on the upper chest: place your left index finger underneath the right side collar bone and thumb vertically in the middle of the sternum, raise right hand overhead and note the upper chest movement: that’s where the focus is.

    Warmarama: Rapper’s Delight edition
    Including MNCs and a few burpees for Frac

    The Thang: pair up, 3 stations: box jumps and step ups AMRAP with 10 dips being the timer.

    5 upper chest exercises, 1 minute work/30 sec rest with a 10 rep target focusing on the area beneath collar bone/along sternum, while other two pair do legs/abs AMRAP
    Rd. 1 Archer (thumbs at lower chest): Squats/LBCs
    Rd. 2 Explosive: side lunge/BBS
    Rd. 3 Diamond Inc. (touch pinkies at top): reverse lunge/penguins
    Rd. 4 Pseudo Pike (hands at waist high): Bonnie Blairs/American hammers
    Rd. 5 Plunge (wide grip): Rocky Balboas/crunchy frogs

    Final refinement will include giving each chest move an F3-style name (one is definitely Rudy Booty) and limiting each beatdown to only one of the moves so it isn’t a total smoke fest. Feel free to watch the video and submit naming suggestions via mumblechatter. Grateful for all of u!

  • Not Suitable For Sunday School – from Hawgcycle

    Conditions: 64 degrees, 87% Humidity, Wind 3.4 mph from ESE
    Pax: The Sac, HC Mambi, War B*tch, Boo, Cyber, and YHC

    Warm-up:
    SSH x 25; Imperial Walkers x 25; Peter Parkers x 20; Windmills x 10; LBCs x 25

    The Thang:
    Line up near the stairs. One man runs up and around the stairs back to the end of the line. Each man moves up one position in the line.
    • Position 1 – Big Boi Sit-ups
    • Position 2 – Bakerd Lunges
    • Position 3 – Merkins
    • Positon 4 – Flutter Kicks
    • Position 5 – Burpees
    Everyone went through the line twice

    Mosey to the middle of the field where we played some games with a couple of flying orb balls
    • Game 1 – Keep the two flying orbs in the air as long as possible
    • Game 2 – Divide into teams of 3. Each team counts down from 10 with each tap of the orb. Whatever number you are on when the orb hits the ground is the number of burpees you do.
    • Game 3 – Everyone takes a seat around a giant square. Man in the middle taps the orb in the air and calls out someone’s name and trades places with that person. The person called has to run to the orb tap it and call out another name….etc. I can’t say this went well.
    • Game 4 – 2 teams of 3. One team does burpees as long as the other team keeps the orb in the air. Teams switch roles once the orb hits the ground.

    After the orbs died we moseyed to the soccer field to play some poker. The deck of cards was located at the south goal. Starting at the North goal, run to the deck and grab a card. Bring it back and do the exercise and number of reps on the card. Continue until you have 7 cards or time runs out. At the end we made our best five card hand. Losers did 10 burpees. YHC did a pool side stretch.

    Mosey back to the flag.

    Naked Man Moleskin
    • First complaint from the pax formerly known as War Eagle came 35 seconds into the workout when he thought the mosey to the warm-up was too long.
    • Second complaint from the pax fka War Eagle came 6 minutes and 20 seconds into the workout when we got down in the grass to do LBCs.
    • Third complaint from the pax fka War Eagle came 8 minutes and 10 seconds into the warm-up when we headed to the stairs.
    • I lost track after that.
    • The flying orbs were fun and have lots of potential. YHC, Mambi and War Bleep, were professionals from the get go. Once we stopped to watch Frac, Boo, and Cyber C, we were embarrassed for them. It made sense why the ladies walking the track were pointing and laughing. Even with YHC’s literary skills, I can’t figure out how to explain what they were doing.
    • YHC wanted to call it quits on the Orb Game #3, but War %*$#@ said we could figure it out. I was inspired by his never say die attitude, so we continued the game. We never figured it out.
    • On Slack yesterday Frac declared that he is terrible at card games. He ain’t lyin’
    • Frac ended the workout with one of the most unnecessary modifications of all time.
    • Boo is starting a Book Club at Pontiff. Just show up 15 minutes prior to the workout.

  • Toilet Paper Recall – from Disclaimer

    21 pax showed up for a Charmin/Disclaimer Que

    Charmin led us out to the football field for a warm-up that included:
    SSH x 21
    Monkey Humpers x 15
    Mountain Man Poopers x 10-15 based on vive
    Hillbillies x 10-15 same as MMP’s
    Hairy Rockettes x 10

    Disclaimer took us over to the play ground and instructed everyone to get in groups of three (we had 7 groups).

    25 mins total time of work (stay together as a team….every complete the work)
    -800 meter run
    -25 pull-ups
    -50 merkins
    -75 air squats

    The goal was two complete at least two rounds.

    We had a bunch of people finished two rounds (good sign for the murph coming up!)

    After that we ran in over to the rock pile.

    -Shoulder press, bicep curls, tricep extensions overhead
    15,15,15 hold your rock until the group finishes

    5 burpees

    Repeat same exercises 12 reps of each hold rock until everyone finishes

    10 ROCK on swings

    Repeat same exercises 9 reps of each hold rock until everyone finishes

    5 burpee rock ground to overhead press (I looks and feels like it sounds!)

    Indian run ( which was more of an Indian sprint back to the flag)

  • El Diablo: the Devil is in the Upper Chest and the burpees—of course – from Bolt

    YHC finally arrived to Q toting 5 new exercises, 4 novel exercise implements, the Bolt 3M promise, 2 coupons, and 1 speaker. During the thick of it, the ever-astute Hawg picked up on the playlist theme and while I’m not 420-friendly, I’m not above culturally appropriating references of Goo Nation so I went with it. It should be duly noted Charmin was horrified and perplexed by the playlist (and secretly enjoying it, replete with his requisite guilt—of course) but I digress https://open.spotify.com/playlist/3EdFoz3pFUQxfJbvRL0WRa?si=4j7Qkg4ARpOg4CBZCB5VjQ

    The devil is in the details because the new exercises all activate the rarely trained upper chest and the hope was we would feel the fire burning as if the devil himself was being expelled from the upper two thirds of our pecs; I’ll count on the pax to weigh in.

    Warmorama: Rapper’s Delight Version (too long for this workout) complete with MNC for Frac, with penalty burpees for too much mumblechatter

    The Thang: 5 burpees while pax one moseys to pavilion with two coupons in tow Indian Run style, tag/take off, 5 burpees for all others

    Upper Chest
    (6 moves, 1 min/move, feet elevated)

    Explosive
    Pseudo Pike (hands at waist high)
    Archer (thumbs at lower chest)
    Plunge (wide grip, coupons as base)
    Diamond merk (Incline, touch pinkies at top)
    Burpees
    Pax 2&3 legs/abs and rotate at the table until each pax does the chest exercise; switch tables.
    Round 1: squats/LBC
    Round 2: reverse lunge/BBS
    Round 3: side lunge/penguin
    Round 4: squats/LBC
    Round 5: step ups/crunchy frogs

    We didn’t get to round 6 bc:
    Too much bitchin’ about how long the new exercises took to explain—they r NEW!

  • Football is Life – from Fracsac

    5 pax, including 1 FNG, arrived at the Scrum looking to try out for the USF3L. One could smell the scent of competition hanging heavy in the air, sort of like rotting crawfish shells.
    With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area near the outdoor gym.

    Warmup consisted of the usual stuff, skipping the unnecessary stuff. But we did do MNC and dancing was encouraged!

    Mosey to the open field:

    Most of the world calls it football, but it’s soccer. We did a few different styles of offense vs defense and it was both fun and beneficial. We also knocked out 80 burpees. YHC was likely the worst player on the field.

    Return to the warmup spot for a minute of stretching followed by a mosey to the flag for the COT.

    Hawgcycle, Kennah Brah, YHC, Heisenberg and FNG Cyber Cajun all made the team! It was adult recess!!

    SYITG.

  • War Eagle Would Have Been Proud – from Fast Tax

    El Diablo 3/23/2022 – Better late than never…

    As YHC was heading to El Diablo that fine morning, the plan was to introduce a few new routines that had bounced around my creative brain yesterday, together with some Fast Tax favorites. However, as YHC walked up to the flag and saw the 15 other PAX in attendance, that plan got tossed as YHC realized, with a little prodding from Rudy, that we have never had a 16 PAX game of Battle Frisburpee. Time for an audible…

    With disclaimers being said, we headed down the jogging path toward the rock pile pausing every 30 yards or so for warmups, consisting of:
    SSH
    Hairy Rockettes
    Swan Dives
    Crab Merkins Plank

    Once we arrived at the rock pile, and unwilling to jump right into the Battle, YHC began the day’s festivities with Fee Fi Fo Fum: PAX selected medium rocks then starting on a line with your rock, each PAX performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until Q said stop. Repeat back to the rock pile.

    Welsh Dragons were next.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

    Next event was Wall of Fire: While PAX are doing People’s chair, take turns doing 10xmerkins 10xLBCs and 3 burpees. YHC quickly realized that 16 in a circle may be a little too much to hold people’s chair 3 times around…Time for Battle Frisburpee

    Battle Frisburpee:
    After laying out the cones and a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle. YHC later realized that with 16 people, the field should have been at least 5 yards wider. Thus, the new width guideline is 15 yds for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+.

    Team 1 (Shirts): Vagabond, Hawgcycle, Rougarou, Left Coast, MacGyver, Pilsbury, Bogie, Hand Grenada
    Team 2 (Skins): Hokie, Scantron, Rudy, PVC, Gabrielle, Boo Boo, Mahatma, Fast Tax

    The battle was hard fought and close. The “last one touched” rule (strategically hit opposing team members that guard too closely) was used effectively and often by both sides. The potential of the Baller to dole out punishment (vis a vis penalty burpees when the ball hits you) was best epitomized by Hawgcycle, who was by far the most promiscuous Baller in history. Also notable was Team 1’s (and maybe Team 2 once or twice) utter lack of regard for the 3-burpee contact rule.

    However, the most noteworthy was MacGyver’s expansion of the game into a full contact sport in a way that would have made War Eagle proud.

    In the end, Team 1 could not overcome Team 2’s superior strategy and execution.
    Team 2 carried the day with a final score of 5-4.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria and a discussion/clarification of the rules at PJs (See below).

    Rule clarification:
    1) If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.
    2) If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
    3) There is no interfering with the other side’s ball.

    Thanks for the fellowship! SYITG

  • Working on the Alternator – from Hawgcycle

    Conditions:
    71 degrees, Humidity 93%, Wind 15 mph from SE

    Pax:
    Tenderloin, Frac, Half-Baked, Pai Gow, Thumb War and YHC

    Warmup:
    800m jog followed by 4x50m accelerations

    The Thang
    • 800m @ 10K pace
    • 200m recovery
    • 300m @ 5k pace
    • 300m recovery
    Repeat 3-4 times

    COT:
    Prayers for those with health issues.

  • Beware The Ides of March – from Hawgcycle

    Some people argue that the Wally Sprint is the best workout in F3 NOLA. YHC was hoping not to tarnish it’s reputation by taking the Q this morning. As I headed out the door I was greeted with a lightning strike and thuderclap. What?!? Is it supposed to rain? Quick check of the phone and yep. I put my bike back up, grabbed the truck keys and modified my plan on the 2 minute drive to Pontiff.

    Was pleasantly surprised to see 4 hearty souls waiting for me in the gloom. We proceeded to do a little CCC training
    – 1 mile warm-up jog around the park
    – 4 accelerations
    – 0.75 miles at 10K race pace.
    – .25 mile recovery jog
    – 0.75 miles at 5k race pace.
    – 0.25 recovery jog
    – 0.75 miles at 1 mile race pace.
    – 0.25 recovery jog
    – Cool down jog to close it out.

    In the end YHC logged 4.8 miles. We all agreed that the final 0.75 miles at our mile pace was difficult to say the least. The entire workout was in the rain, but it never go that bad. As Big Willy said, at least it wasn’t 15 degrees colder.

    We went over announcements, Frac saved MacGyver, and I prayed us out to close.

  • Thursday Tempo – from Hawgcycle

    Rev, Tenderloin and I met in the gloom for a slightly planned Wally Run. Tenderloin was gimpy in the knee but planning to stick to his goal. Rev and I wished him luck as he headed to the track.

    I informed Rev that he and I would be doing a tempo run. I texted him the Jack Daniels VDOT Running Calculator Wednesday night – https://runsmartproject.com/calculator/

    Using his 2nd place 10 mile finish at the Lakeview Distance Festival, The Rev came prepared with his threshold pace of 8:15/mile. I had calculated mine to be 7:15/mile. I told him we would warm-up on the way to Duplessis and then we would run two Wally Run Big Loops (3 miles total) at our threshold pace. We got to Duplessis ( a little faster than I wanted) and I proceeded to increase my pace to 7:15/mile. As I sped up the good Rev was right beside me. Had I forgotten to inform him that because of our different paces, we wouldn’t be running the loops together? Maybe his Chinese Knock off watch was telling him that he was running at an 8:15 pace? Was he scared of the dark? Is he lonely and crying out for help? Was he wanting to finish telling me his book review of about the latest archeological find in the caves of Isreal? I really have no idea. I can’t think and run at the same time, so I decided not to worry about it.

    The Good Reverend did slow down eventually, but not that much. His pace was at least a half minute faster during the tempo run than he was planning on. He’s obviously faster than he realized and is now the odd’s on favorite for a first place finish in next years Lakeview Distance Festival. I hit my pace about right. We finished up with a slow jog back to the start where we found Tenderloin finishing his final lap to meet his goal.

    YHC prayed us out.

  • The Inaugural Burpee C-Note Uptowner – from Rudy

    Our illustrious (or infamous?) site Q, Bolt, advised YHC that starting this week there is a new plan for The Uptowner. This new plan involved “Get Down, Get Up” and “Make Frac really happy!”. Yup, we all guessed it. Burpees. The BC Uptowner. Burpee C-Note. 100 Burpees need to get folded into the workout. So YHC thought and thought and thought. How could we possibly get 100 burpees in over 45 minutes? HOW?

    PAX (some who knew of this new plan, and some that were blissfully ignorant – Pai Gow asking whether it was too late to go to The Goldmine) appeared in the gloom around Vagabond’s 14 foot flag. Welcome back Charmin – great to see you becoming a regular! Scantron shows up with The Wood. Seriously, this time. Not Hawgcycle’s “toothpick”. But a real log. 9 PAX heard the disclaimer (including post-hate Disclaimer, arriving “on-time, millenial style”, but NOT including the aforementioned Frac). And we were off.

    Circle up for warmup. Some stretching. Welcome Mambi! 10 PAX.

    SSH x42: 42nd day of 2022. On this Day – 42:1 longshot Buster Douglas KOs Mike Tyson in 1992.

    Elbow Plank for 2 minutes, as PAX discuss whether Charmin (27 yo) or Disclaimer (30 yo) even know who “Mike Tyson” was (besides being a movie star). Bolt produces wildly funny and 100% inappropriate joke that will not be repeated here.

    Thing 1: Lucky 7s. Alas, the morning temperature was 44 degrees. So the Lucky Bear outfit stayed home (only appears at 40 degrees and under), much to Hokie Pokey’s disappointment. But we’ll repeat the drill. 7 minutes of 7 burpees on the minute, complete the minute with an exercise that YHC calls out. The resting is at the end. Half-way through, Macgyver appears – 11 PAX! Last round includes 8 burpees, so we get an even 50. Halfway home.

    Mosey to the gym. Mambi and Macgyver nominated to haul the log. Mambi unceremoniously throws it at YHC’s feet upon arrival. Grab some wall. Donkey Kicks and Shoulder Taps (with feet up on the wall). 3 rounds of 10 x 10 each. Shoulders are burning. Lets keep that going.

    Mosey to the gym steps. YHC has called this “The Italians scaling the Alps”. Up the stairs, 5 merkins at the top, then job to the bottom and plank. How do we go up the stairs? Bear Crawl, Crab Walk, Crawl Bear, Walk Crab. Then we gotta go down the Alps. So do the same, only in reverse order. YHC thanks Hawgcycle for the inspiration of doing something as dumb as Walk Crab up a hill. Other pax do not thank Hawg, but instead throw verbal insults at him.

    Back to the Field. Repeat Lucky 7s to get the rest of the way to 100 burpees. Halfway through, Hawg decides to quit and head home. Sorry if this was too hard for you. The other 10 PAX slog through to the finish line.

    28 J Los and 25 Penguins round out the day. Mosey back to the flag for our COT.