F3 New Orleans

Tag: Hawgcycle

  • Gettin’ that Bruce Pack (WPM 2020-10-08)

    Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).

    Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.

    First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.

    Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.

    Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.

    The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.

    Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!

  • Everyone Loves BLIMPS

    4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Hillbillies IC x 15
    • Bat wings – AC, OC, SC, MNC

    YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.

    BLIMPS

    • Burpees x 5
    • Lunges (4 count) x 10
    • Imperial Walkers (4 count) x 15
    • Merkins x 20
    • Plank Jacks (4 count) x 25
    • Squats (low slow) x 30

    Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.

    Mini Dora 1..2..3

    • Partner up
    • 50 Burpees
    • 100 Imperial Walkers (4 count)
    • 150 Low Slow Squats

    Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.

    Mosey back to VSF. Finish off with 2 minutes of planking.

    COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.

    NMM

    • YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
    • YHC was asked to dial down the burpees a little. I tried…..
    • The cool low humidity weather of Fall is finally here, and much welcomed.
    • Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
    • F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.


    SYITG

  • Non-Stop

    Conditions – Humid and Partly Cloudy, 79 degrees, Feels like 82.  Humidity 91%, Wind 3mph from SW

    The Thang – Every Minute On the Minute for the entire workout.  Do the number of exercises on your own and rest for the rest of the minute.  60 sets. 

    Warm-Up

    1. Mosey to the warm-up Cone (80 yards)
    2. SSH x 60
    3. Imperial Walker (2 is 1) x 25
    4. Windmills (2 is 1) x 15
    5. Peter Parker (2 is 1) x 25 – stay in plank when finished
    6. Mountain Climbers (2 is 1) x 25 – stay in plank when finished
    7. Parker Peter (2 is 1) x 25 – recover to your feet
    8. Merkins x 30
    9. Squats x 60
    10. Wide Merkins x 40
    11. Monkey Humpers x 40
    12. Mosey back to the flag (80 yards)

    Levee Work – Quadraphilia = running down and back up always facing south; Crawl Bear = Jog down the levee and crawl bear to the top

    1. Quadraphilia x 3
    2. Quadraphilia x 2 (3 if you can)
    3. Quadraphilia x 2 (3 if you can)
    4. Quadraphilia x 2 (3 if you can)
    5. LBCs x 50
    6. Crawl Bear x 1
    7. Crawl Bear x 1
    8. Crawl Bear x 1
    9. Crawl Bear x 1
    10. LBCs x 50
    11. Mosey to the Cardio Cone (50 yards)

    Death By Burpees – If you get caught switch to merkins and do twice the number

    1. 8 Burpees
    2. 9 Burpees
    3. 10 Burpees
    4. 11 Burpees
    5. 12 Burpees
    6. 13 Burpees
    7. 14 Burpees
    8. 30 Merkins (we all got caught at 14)
    9. Mosey to the Rocks and plank the rest of the minute (40 yards)
    10. Plank

    Rock Work

    1. Pick out a rock and carry it back to the circle
    2. Presses x 25
    3. Curls x 30
    4. Squats x 25
    5. Curls x 30
    6. Squat Presses x 20
    7. Carry your rock back and throw it on the pile
    8. Mosey back to the cardio cone (40 yards)

    Nickels and Dimes

    1. 10 Bonnie Blairs (2 is 1) + 5 squats
    2. 10 Bonnie Blairs (2 is 1) + 5 squats
    3. 10 Bonnie Blairs (2 is 1) + 5 squats
    4. 10 Bonnie Blairs (2 is 1) + 5 squats
    5. 10 Bonnie Blairs (2 is 1) + 5 squats
    6. Mosey to the flag (40 yards)

    Quadraphilia

    1. LBCs x 50
    2. Quadraphilia x 1
    3. Quadraphilia x 2
    4. Quadraphilia x 2
    5. Quadraphilia x 2
    6. LBCs x 50
    7. Mosey to the Wall (40 yards)

    Wall Work

    1. Plank
    2. Feet half way up wall – Shoulder Taps (2 is 1) x 15
    3. Feet all the way up wall – Hip Slappers (2 is 1) x 10
    4. Feet half way up wall – Shoulder Taps (2 is 1) x 15

    The End

    1. Mosey back to the Flag (40 yards)
    2. Dying Cockroach x 30

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • Head, Shoulders, Knees, and Toes

    Conditions:

    Clear, 73 degrees, Feels like 74, Humidity 86%, Wind 3mph from SW

    Warm-up:

    IW x 31; Grass Grabbers x 15; Low Slow Squats x 20; Merkins x 30; Peter Parkers x 25; Bat Wings (Everything x 22 except MNNs x 31)

    The Thang:

    Wall Work:  Ascending Testicles; Balls to the Wall; Plank Walk x 15; Shoulder Taps x 15; Hip Slappers x 15

    Proceed to Rock Pile for 10! (Squats, Curls, Shoulder Presses)

    Repeat Wall Work

    Proceed to the Football Field for 100 yard Bear Crawls x 4

    NMM:

    • I was not planning on doing Bat Wings during the warm-up.  Don’t want to be too predictable.  But, I couldn’t help it.
    • I was not planning on doing so many bear crawls.  Don’t want to be too predictable.  But I couldn’t help it.
    • We welcomed FNG Cake Boss.  T-Claps to Rudy for the EH.  Unfortunately Cake Boss was only visiting the area.  He headed back to Jersey after the workout.  He just graduated from American University where he ran track and Cross-Country.  His PR for the 5K is in the 15 minute range.  Rudy is working on making sure he needs to be in New Orleans for work the third Wednesday of every July.

  • Rock heavy

    warm ups

    SSH X 20 IC
    imperial walkers x 20 IC
    Abe vigodas x 20 IC
    SealmJacks x 20 IC

    Mosey to the Rock pile for extra heavy stones for strength work, all work in cadence

    Part 1
    Circle up
    5 rounds
    Sumo Squat – 10x
    Deadlift 10x
    Clean and Prezs 10x

    Part 2
    Cardio work, 5x rounds
    Starting at road,
    Run to levee base
    Bernie up the hill
    10 merkins to side plank, 2 push ups, plank left/right is one.
    Reverse bear crawl down other side
    10 jump lunge-L/R is 1.
    Run to top, hold 20 second static’s wife pleaser 5x
    Run down to road, 20 LBC

    Wrap up
    Back to heck stones, on our six
    3 sets or 5 pullovers or tricep extensions, last set is a max out

    mosey back to “flag” COT, prayer, totally forgot to take a pic for Cash. I think I forgot another member, not sure.


  • The 7 of Diamonds

    Conditions:  76 degrees.  Humidity 82%.  Wind 4mph form NNW

    Caloric Burn – 520

    Warm-up

    SSH x 31; IW x 25; Don Quioxtes x 15; LSS x 20; Bat Wings (Forward AC x 22; Backerds AC x 22; Seal Claps x 22; OH Claps x 22; Moroccan NCs x 47)

    The Thang

    7 of Diamonds – 7 trips around the bases….Nolan Ryans between each trip. 

    • Round 1 – 7 8CBBS at each base
    • Round 2 – 14 Merkins at each base
    • Round 3 – 21 Monkey-Humpers at each base
    • Round 4 – 28 LBCs at each base
    • Round 5 – 21 Monkey-Humpers at each base
    • Round 6 – 14 Merkins at each base
    • Round 7 – 7 8CBBs at each base

    Finished with a Nod to the three teams that retired Nolan Ryan’s Jersey

    • Texas Rangers – Ranger Merkins x 15
    • California Angels aka Los Angeles Angels of Anaheim aka Los Angeles Angels – Australian Snow Angels x 10
    • Houston Astros – Jack Ass(tro) – 1:2 ratio of Squats to Bonnie Blairs…we went to 6 squats 12 Bonnie Blairs when time was called

    NMM

    • Vagabond is seeing the benefits to the Bat Wings.  He attributes them to several benefits in his life.  His shoulders feel better, he’s sleeping better, he’s lost weight, his love life has improved, he’s paying lower taxes….
    • Fun facts about Nolan Ryan….he was pretty much the most unhittable pitcher ever.  One of 5 hall of famers with more strikeouts than innings pitched.  Most strikeouts ever – 5714 which is 839 more than Randy Johnson, who is second on the list.  Lowest batting average allowed in a career – .204.  7 no hitters, 12 1-hitters, 18 2-hitters, and 31 3-hitters – all the most in history.
    • He was also the wildest pitcher to have such a long career.  Most walks in history and it isn’t close.  2795 career walks, which is 962 more than Steve Carlton in 2nd place  This means he had 50% more walks than anyone in baseball history.  Robin Ventura was one of 158 batters that he hit.  And he threw 277 wild pitches, which is a major league record. 
    • Nolan Ryan went all out.  He lived the go big or go home motto and it led to a career full of both success and failure.    

  • Barefoot Led Bedlam

    Warm-up

    SSH x ??; Plank Jacks x 25; The Frac (Burpee Shock and Awe made famous by Fracsac); Don Quixote x 10; Low Slow Squats x 10; Justifier contemplation x 15;

    The Thang

    Mosey to the Rock Pile For A Stack

    • 5 Rock Burpees
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows

    Lt. Dan – 2 lunges:1 Squat ……20 lunges 10 squats

    Dying Cockroach x 20; Penguins x 20

    Lt. Dan Repeato

    Dying Cockroach x 20; Penguins x 20

    Unstack the stack

    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees

    Recovery walk back to the flag and the top of the levee

    Levee Sprints x 5

    NMM

    • Two Yutes took charge and made up for my tardiness by starting the pax with some SSH and Plank Jacks.  I had decided to smoke a couple of pork shoulders Friday.  Smoking takes very little attention, but I somehow managed to give it less attention than it requires.  When I woke up at 0530 my fire was out, so I worked as long as I could to save the pork before heading to The View.  That’s my story.
    • We did the stack when I Q’d last week and it sucked just as much this week
    • Rumor has it that Papa Smurf showed up to a few workouts barefoot last week.  He was asking me a bunch of questions during the sprints about Earth Grounding.  It was hard to act cool and contain my excitement.  It’s hard going it alone.

    Papa Smurf never seems to get tired.  It’s worthy challenge to try and wear him out.  It may take a round robin Q or CSAUP to do it.