F3 New Orleans

Tag: Hawgcycle

  • 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. 

  • Buying the Bundle

    Conditions:  Humid

    Warm-UP

    IW x 31; Bat Wings and Moroccan Robin (Forward Arm Circles x 20; Backards Arm Circles x 20, Seal Claps x 25, Overhead Claps x 25, Moroccan Night Clubs x 31) #Crowd Pleaser; Low Slow Squats x 15; Don Quixote x 10; Peter Parker x 15; Merkins x 15; Parker Peter x 15; Justifier Reflection x 15; Flutters x 15

    The Thang

    Bear Crawl to the Rock Pile (approximately 250 yards)

    Carry a Big Rock and a one handed rock to the Gym (approximately 100 yards)

    Wall Work:  Ball to the Wall; Ascending Testicles, Down and Dirty x 15; Chicken Peckers x 15; Hip Slappers x 15

    Carry Rocks back to the Rock Pile (Approximately 100 yards)

    Lunge walk x 40 yards

    Bear Crawl 60 yards

    NMM

    • My advertisement of a Low Impact Workout was more successful than anticipated.  I was pleasantly surprised to see 8 High Impact Men at my Low Impact workout.  I am sure The Boge, MmmmmBop, Vagabond, and even Hand Grenada were up for something Low Impact after the horrible things Hand Grenada made us do on Monday (Basically Sprint a mile with a 35 pound rock on your shoulder).  The meaner, leaner Gabby has been struggling with an injury to his svelty body and also seems to be in some kind of exclusive coffee tasting club with War Eagle and The Boge, which explains why they all wanted to be here.  Tool and JV came from afar because they love intrigue. 
    • After the initial Bear Crawl, Hand Grenada suggested that I with my promise of a low impact workout I was selling him a Bundle of goods that sounded good, but that he in fact did not want or need.
    • I have so missed JV’s labor pains.  They were in fine form during the initial bear crawl
    • There is a lot of perseveration on genitalia in the names of the wall exercises.  I did not name them   I got them off the F3 Nation website.  I can only imagine they were named by a 6th grader in an old man’s body. 
    • I’m a fan of these wall exercises.  Props to Ethanol
    • The new non-shovel Shovel Flag that Vagabond is flying should be the new standard in F3 Nola Shovel Flags. 
  • La Vue de D’gloom

    La Vue de D’gloom

    Four pax rallied for the 60-minute beatdown.  Circled up for warmup by the shoreline for SSH, windmill, peter parker, parker peter, mtn climber, caterpillar, arm circles f/b, grass grabber, low slow squats, self lovin’.

    Moseyed westward to the benches.

    7s over the levee:   cataline wine mixer, 5x prisoner kneels, wife pleaser situps, 5x reverse lunges down levee

    Tabata sequence with rocks + 80s Rock:  ~1 min w/20 sec recovery

    • Lunge twist with rock
    • Flutters
    • On back vertical rock lift
    • Slow burpees
    • On back horizontal rock rotation
    • Hello dolly
    • Plank moving rock R/L
    • American hammer w/rock
    • J Lo
    • Curls

    Moseyed back to concrete ramp:  35s

    • 7 burpees
    • 14 dirkins
    • 21 incline situps
    • 28 side squats
    • 35 x  2 penquins

    Abs

    • 20x LBC
    • 20x Freddy M.
    • 20x Dying C.

    To burn down the clock, onward to levee for several Hawg-style descents forward, ascents backward (heavily modified by Vagabond)

    Circle ‘round flag, count / ID / COT

    God bless F3Nola – Strength and Honor

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

    Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG