F3 New Orleans

Tag: Hokie Pokey

  • Runners, Stretchers, and Runners Who Became Stretchers – from Bolt

    After the Monday fartsack I decided to drop a comment in the Pontiff channel as a form of commitment to showing up today and upon rising I saw Pillsbury had made me accountable with a thumbs up emoji—no choice now; thank you, Pillsbury! As 530 struck, a dozen pax took to the track or the pavilion for their preferred version of the gloom—track sprints with Pai Gow or S&M with YHC. Triple and Mahatma split time between both. 45 minutes elapsed, then COT.

  • Dewars, Storks and Peanut Butter and Butter – from Rudy

    Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.

    But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.

    After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.

    Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS

    Donkey Kicks
    Eagle Wings (bat wings stuff – with bricks)
    Wonderbra (peoples chair – then push the bricks out, then push’em up)
    American Hammer
    Rocky Balboa
    Starfish crunch

    Stop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK

    Squats
    T-Merkins
    Overhead Press
    Rows
    Kettlebell Swings

    Triple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.

    Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises

    Pull Ups
    Burpees
    Big Boy Situps

    Stop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.

    Calf Raises
    Monkey Humpers
    Bonnie Blairs (modify to Lunges)
    Calf Raises

    Couldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.

    Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.

    Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.

  • Tongue tied VQ By Pillsbury – from Pillsbury

    I woke up this morning at 4:00 am sharp in anticipation of my VQ. I arrived at the AO 5:05 am and walk the area to scout-out the locations for our morning workout.

    Once that was figured out I sat quietly on a bench waiting for the arrival of the PAX.

    It looked like it was going to be a perfect morning to VQ.

    I made a disclaimer about how i get tongue tied and in true fashion I tripped over my words and TOLD the PAX to HURT THEMSELVES 😳……..

    Instead of “I’m not a professional push yourself DO NOT HURT YOURSELF!”

    Mosey over to a very well light and manicured lawn for Warmorama

    side-straddle hop
    Abe vigoda’s
    Arm circles forward
    Arm circles backwards
    Self love
    Peter Parker’s

    Mosey over to rock pile to select any size rock and riffle carry to parking lot where we did..……

    Elevens:

    Started with 10 merkins, then proceeded with alternate lunges to first drain in the parking lot, where we did 1 big boy sit ups.
    Back to starting area any way you wanted (walking, bear crawl, hop, skip, etc)
    Repeat and rinse until you had 1 merkin and 10 big boy sit-ups.

    Mosey over to pavilion where we did count down starting at 10

    10 Dips, 10 calf raises, 10 baby crunches
    Repeat and rinse.

    Went back to parking lot picked up our rocks to riffle carry back to rock pile.

    Sprinted back outside of the sable were we proceeded with 10 burpees. With several minutes on the clock PAX step in with some last minute actions to finish the rest of time.

    Ended in Name A-Rama, intentions, and closing prayer

    #KennaBrah #HokiePokey #TheArchitect #Fracsac #WeddingPlanner #Rudy #Scantron #RevSox #TripleShift #Mayhem #Boo-Boo #PoolBoy #Pillsbury

  • Dora on the Rocks with a Twist and Side of Cheese – from Architect

    YHC prepared early for his VQ, alarm appropriate set and arose to ideal weather conditions. 124 days since his FNG appearance.

    After going through the usual early morning routines and agenda, YHC made his way to AO, gave; disclaimer and led PAX through standard warm up movements.

    National Grilled Cheese Day – Burpees awarded for “cheesy” comments made

    Workout 1 – Pull-Up/Merkin ladder (1:2 Ration – 5 Pull-ups/10 Merkins….4 PUs/8Merks…3/6…2/4…1/2…then back up the ladder

    Workout 2 – PAX gathered rock of choice to set up for Dora with a Twist –
    124 ea (get it?) Squats, OHP, Curls, and Big Boy sit-ups while Teammate Ran out and returned back via method of choice (that wasn’t running/walking). Some side-stepped, some karaoke, some skipped, and few others got a bit more creative.

    Rocks returned, horses returned, COT initiated.

    Thanks to all that came out and supported.

  • B’s and Bears – from Bogey

    Disclaimer/to rock pile for a brief warmup/grab a rock and off to the hill/ Killer B’s – 3 man team with one pax on one side doing burpees, the second pax on the other side doing Big Boys, and the third bear crawling up and over the hill from one side to the other….taking the next Pax’s spot when reaching the other side. Rinse and repeat until all pax completed 5 rounds./to the restrooms bldg near the pavillion/half the pax doing peoples chair while holding the rock overhead until the other pax makes their way bearcrawling around the bldg, swap out…next round holding rock straight out./to the rock pile/Squatsx20(4 count), MHx20(4count), Squatsx10, MHx10/back to the flag/COT
    Gratitude to the PAX for taking the time to humor me in the gloom, yet again!

  • Stations of The Cross – from Hokie

    YHC signed up for “Good Friday” with the intent of attempting to focus on the Stations of the Cross.

    As I am not as creative as Rudy, I just created a beatdown with 14 stops for reflection.

    Warm-o-rama welcomed folks with special attention to Good Friday and asking the Pax to PUSH themselves through discomfort while also paying attention to DO NOT HURT YOURSELF as I brought heavy stuff for us to utilize.

    “Tools” incorporated today:
    Dual 5 gallon buckets filled with sand for Farmers Carries
    Single 5 gallon bucket for rifle carries
    Approximately 100# sand bag (My Go Ruck 80# sandbag overstuffed) to carry across the shoulders while focusing on His carrying the cross
    Two different 50″ sand bags for shoulder presses and bench presses

    The THANG
    8 Pax were stationed at 8 stations with the “timer” being the 100# Sandbag “CROSS Carry”

    1. Farmers carry with two 50# sand buckets
    2. T-Merkins
    3. TIMER ~ 100# Sandbag CROSS CARRY
    4. Lunges
    5. 50# Sandbag Bucket Rifle Carry
    6. Step ups
    7. Shoulder presses with 50# sand bag
    8. Chest presses with 50# sand bag

    Rotation from 1-2-3-4-5-6-7-8-1….

    After each round we stopped to reflect on a Station of the Cross….

    oh, i almost forgot… and do burpees!!!

    Most rounds were 10 burpees, except when Jesus was nailed to the cross and when He died, we did 15.

    I am honored to have the opportunity to lead and can only hope those in attendance found it spiritually rewarding

  • Parade of Pavilions – from Pool Boy

    The Architect and I decided on a combo Q. We bounced some ideas off each other and picked El Diablo
    With near perfect weather, 13 pax were ready to Cease the day.
    Mosey to the rock pile

    Warmorama
    Side Straddle Hops
    Grass Grabbers
    Arm Circles
    Peter Parker’s
    Toy Soldiers

    Round 1 – Grab a rock and Mosey to first pavilion by dog park
    15 step ups each leg
    20 dips
    25 curls with rock

    Round 2 – Indian Walk to pavilion #2 by gym while rifle carrying rock. 3 burpess along the way
    15 step ups each leg
    20 dips
    25 curls with rock
    5 burpees

    Round 3 – Mosey to pavilion #3 by kids playground
    3x 10 Rock squats
    3X 20 American Hammers
    3x 30 Rows

    Round 4 – Mosey to pavilion #4 by track
    3x 10 rock presses
    3x 20 Big Boy Situps
    3x 10 merkins

    The clock struck 6:10. Head back to rock pile and then horses back to stable.
    The Architect prayed us out. Thanks for allowing us the combo Q!!

  • Q Delegator – from Vagabond

    6 pax took turns Qing 8 minutes apiece + 5 at the end

  • All Hail the 88th – from Rudy

    March 29th, the 88th day of the year. That screams out for a particular exercise. Hint hint – fortunately, Frac knew the answer…

    But first – the air was a bit chillier than anticipated for this first annual National Midriff TShirt Day. Bogey and Frac joined YHC in baring our bellies. Not quite sure how this idea started, I blame over-caffination at CC’s on Monday. Hokie, Mayhem and PVC KNEW what was expected, but bailed on us. The other 6 PAX (including 1 FNG who undoubtedly was wondering what he’d gotten into) were blissfully unaware of that expectation.

    So we started with 9 burpees OYO as a penalty – 1 for each fully-clothed PAX

    Then off to the rocks (“Don’t cheat yourself” was the instruction. Frac and FNG took that to heart).

    In the field, YHC’s timer struck 4 minutes. That meant – its time for 8 8-count body builders. After PAX completed, YHC explained that the timer was set to go off every 4 minutes. Each time, drop what we’re doing and do 8 8-count body builders. We’ll finish with 11 sets, 88 total 8 counts. Good times!

    Thang 1: 8 x 8 x 8 to work these flabby, exposed midriffs back into shape. Start on one side of the field with 8 Twists, then in the middle with 8 4-count slow flutters, then the other side of the field with 8 BBSU. Then return to the start of the field. All exercises and movements con roca. The goal is to get 8 sets.

    Oh, and YHC would announce the 4 minute timers.

    The Architect set the pace, finishing his 8th set right around 6am (just after set #7). In the interest of time, YHC called it off.

    Thang 2: Keep that rock up. 8 Overhead, 8 curl, 8 row. Repeat at 7, then 6, … then 2, then 8. 2 more sets of 8 counts in the loop.

    Time to return home – via a rifle carry to the rock pile. Hand Grenada took off at a sprint. Impressive!

    One more set at the rock pile. Horses back home, and finish with the 11th set right as time expired.

    Back at the flag, finish with name-o-rama, naming our FNG – “First Shot”. Maybe that was because it was the first nickname shouted out, or maybe it was because he’s proud parent of a sweet little girl, born approximately 9 months after his wedding day…. (BTW – He’s Mutt’s son)

    Closing with a prayer to help us all live our life intentionally, as we called out intentions for those who are sick.

  • Buncha Varietals – from Vagabond

    Warmup with easy mosey

    Fountain
    -dips
    -burpees
    -step ups

    Wall
    -donkey step ups
    -side squats
    -plank ups

    Fountain
    -derkins
    -incline wife pleasers
    -bear crawl around fountain

    Wall
    -decline shoulder taps
    -Bobby Hurley
    -wall sit 60 secs

    Side stairs
    -push up 21 steps
    -lunges 21
    -calf raises

    Side stairs
    -side bear crawl up
    -J Lo
    -side bear crawl down

    Descent
    -incline big bois
    -decline shoulder taps 4 counter
    -incline on back alternating toe touches 2is1

    Field
    -alternating toe taps
    -caterpillars
    -American hammers

    Sunday Mornings