F3 New Orleans

Tag: Hokie Pokey

  • You Were Warned! – from Fracsac

    YHC arrived a little early to set up for what would be a serious beat down. The Pax started to join, wondering why they didn’t seek a different AO since this was clearly labeled “This is gonna suck.”
    A Down Range Pax from Waxhaw arrived with a couple minutes to spare, glad YHC planted a flag today. Jingles had no idea what he was getting himself into….

    At 0530, disclaimer given with a short mosey to the field for a warmup, which consisted of normal stuff. Only things worth mentioning were the Toy Soldiers and Moroccan Night Club where dancing was highly encouraged.

    Motivator – a deconstructed SSH. That got the Pax attention!

    Seven cones set out 5 yards apart for Lucky 7 BLIMPS.
    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run to other end zone and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    Deconstructed Burpees – squats, thrusters, merkins, thrusters, squat jumps. Once complete, put it all together for burpees with the 30 seconds remaining.

    Mosey back to flag for COT

    Thanks for joining me today.

    SYITG
    

  • They’ve Never Felt So Wrong – from Boo-Boo

    12 PAX entered the Pontiff bull pen, of which ten were hoping to add another notch in their quest to have their name etched in the El Diablo bat! Tclaps to Hokie and Rudy for being the first two to complete the challenge.

    A short mosey to midfield for a warmup. YHC always decides the warmup on the fly, and Rudy was quick to comment when YHC was slow in deciding the next exercise. He mistakenly took that as a sign of weakness and poor planning. The warmup included (at a minimum) SSH x31 in honor of Wally Pontiff, #31 LSU baseball; Grass Grabbers; Arm circles x10 forward and x11 backwards (to throw off Fracsac with his backwards counting); Mountain Climbers x15, PP x15; and IW x20. It is possible YHC forgot a few exercises.

    The PAX were instructed to line up on the the south goal line, facing north. As YHC pulled out his phone an announced we would be recycling a stacking beatdown, with some modifications, Hawg brought during the COVID shutdown, the mumblechatter increased, with Rudy again misjudging what was about to happen. Over the laughter and heckling, YHC gave instructions to the PAX to complete the designated stacking workout with a 50 yard mosey between each set as follows:

    5 burpees

    5 burpees, 10 merkins

    5 burpees, 10 merkins,15 LBC

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH, 45 big boi sit-ups

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH, 45 big boi sit-ups, 50 squats

    Things got quiet around the time the mountain climbers kicked in. Funny how that happens!

    COT, prayer lead by War Eagle, OUT!

    It’s always an honor to lead HIM and have your leadership tested. Thanks for pushing!

  • How do you get to 100…..1 at a time – from Mahatma

    The morning air was wet with streaks of lightning off in the distance – a perfect setting of gloom for the Uptowner.

    8 pax meet in the chain link box at Pontiff with high anticipation of what this morning will bring. YHC approached with a trash bag of goodies and his boom box fully charged.

    Playlist started with “Greenie Rule” in effect. If you don’t know and are curious sift through my last couple of BB for description otherwise if you don’t care no problem as it will be in all future beatdowns that tunes are played.

    Quick disclaimer with Charmine emphasizing that YHC is not a professional…..which I whole heartedly agreed and we kicked off the warm up.
    5-7 of each
    SSH
    ABVAGODA
    MNT MAN POOPERS
    GOOD MORNINGS
    5 OYO Burpees for good measure

    Slow mosey to the kiddie land – 2 lines formed at the rings for pull ups 3 rounds of 3.
    5 Burpees for good measure

    Mosey back
    5 more Burpees – at this point Bolt is seeing that YHC is at least attempting to maintain the focus towards 100.

    Cnt off 1,2 until 2 4 pax teams created. Cones and bats brought out for relay challenge.
    The 2 teams competed:
    1st in dizydean burpee which was 5 times around the bat then perform 5 burpees run to the other side repeat 5 times around the bat followed by 5 more burpees then run back. Each time the bat was dropped another pax was to jump in. End in a close tie with Hokie and Charmine sprinting to the finish so ALL did 5 penalty burpees.
    2nd was the same except no burpees after the 5 times around the bat – team 1 lost and had 5 penalty burpees yet most of not all pax on team 2 joined in.

    At this point there had been 2 Greenie changes – YHC and Sandbar

    Now the “game” – Cabbage-Burpees which was 1st played in the Summer of 2019 (before the world went crazy!!!! and things we know today are the unfortunate infiltrations of our past)

    How it’s played:
    2 pitches (if the pitcher sucks he will be penalized by YHC with Burpees then moved to a new position).
    Strike Out – batter 5 BP
    1st out batting team 2BP
    2nd out 4BP
    Ea base hit or advanced base equals a BP for the defense.
    So a single 1
    Double 2
    Triple 3
    HR 5
    These are to be performed immediately after the batting takes place before next batter for both offense and defense.

    1 burpee for ea run scores accumulated for the inning and performed between innings while changing roles on the field.

    Losing team 10 burpee Penalty.
    Team 1 – Hokie, Sandbar, Stroganoff and Mahatma
    Def
    Team 2 – Glamper, Bolt, Charmine and Rafiki

    Mary – x 20 weighted ball with BigBoy sit ups
    X 20 leg extension throws (you had to be there to understand)

    FlipFlop

    COT

    Prayers for our brother TenderLoin who will be undergoing open heart surgery next Friday. No doubt God brought him into our Pax to help build a base of support both physically and spiritually for what lies ahead. I’m confident he will be back on his feet in no time running the track.

  • The KING of the Wood – from Mahatma

    The King of the Wood is now a legend of lore in fires forged by El Diablo……Hokie.

    That said I apologize for the delayed BB as the work out was written in Elf dust.

    So like many prior beatdowns YHC attempted to establish a “serious” tone by calling out “grab assing” and “jaw jacking” which actually backfired as should be expected. So with the chatter of a school girl soccer team we headed to the field for the warm up.

    Speaker in place with a “planned” playlist blaring tunes for mental distractions.

    Standard cadence of 5-10 ea
    SSH
    ABVAGODA
    GOOD MORNINGS
    MNT MAN POOPERS
    BURPEES

    Before the fun began the “Greenie” rule was established. This was adapted from Willie saying how the Uptowners deal with tune disconnect. Any time a PAX doesn’t like the tune they can change it with a penalty of 5 Burpees – each time the same pax changes a tune their penalty increases by 5 so 2nd = 10 3rd = 15 and so on.

    There was a battle over hated and favorite tunes between War Eagle, Fast Tax, Boo-boo, Rudy and maybe Handgranada. And plenty of penalty burpees!

    So the beatdown was 25 x various exercises some single some double. Finishing with a 100 yd bear crawl then the finale: A/C D/C’s Burbee Thunder Struck – roughly 30-34 depending on your hearing.

    COT

    Congrats again to Hokie the hard charger that was etched history!

    Proud to have the opportunity to lead and know that I push buttons but it’s nothing personal just trying to get the most out of all of us

    SYITG

  • Blasting the Track – from Fracsac

    With red beans making their way through from Monday, 3 pax hit the track for a little afterburner blast. Sprint the straightaways and mosey between for 4.20 miles of work.

  • Oh look, here is a new spot – from Hokie

    On Saturday night, YHC saw no one had signed up to Q Renaissance, so I signed up and designed a plan for or workout.

    Sunday I woke up with a sore back and went ah heck, I need to come up with a new plan to accommodate and pull this off…. or modify greatly if no one shows up 😉

    As 0630 arrived, there were 5 other Pax present so on with a new plan we went…

    Warm-o-rama

    Facing the bacon

    20 side straddle hops,
    20 imperial walkers,
    10 Slow Vigodas
    10 Concrete Grabbers

    THE THANG –
    Mosey with frisbee to Children’s Museum. each time frisbee hits ground, 5 Hindu Merkins.
    Arrival at Children’s museum and we moseyed up ramp to porch area for

    20 Incline Merkins on Adirondack chairs
    20 Air Drama (squat to calf raise)
    20 Flutter Kicks

    Next evolution, we ran backwards, the length of side of Children’s Museum along pond side
    20 Burpees
    20 Low slow Squats
    20 Freddy Mercuries
    we attempted to Hang on overhangs for 1 minute but the moisture/condensation did not accommodate our attempt

    We partnered up and wheel barreled the short distance along the back
    Switch and wheel barrel back
    20 decline merkins utilizing the railing
    20 low slow squats

    We lunged the long length back to the Adirondack chairs for
    20 Bulgarian Splits squats each leg
    20 Bohemian rhapsodies

    We took our frisbee and moseyed to The Foundry stopping for 5 burpees with each drop

    One at the Foundry we had six stations with one station being run backwards to the track and run forward back to the playground as the timer
    2. LBC’s
    3. Pull Ups
    4. Bobby Hurley’s
    5. Big Boi sit ups
    6. Merkins

    As the time approached 0705 we made our way back the the rear of NOMA where we found Tool out on a run who joined us for Sunday Mornings and COT.

    As iron sharpens iron, so one man sharpens another – Proverbs 27:17

  • It’s only a minute – from Hokie

    1 Pax gathered at The Lakefront at 78° to the sounds of waves and seagulls at 0530 to very little Mumblechatter during Warm-o-rama

    Enjoying the peace & quiet YHC step up to lead the Q-less AO.

    Staying on the Lakefront we moseyed and periodically stopped at benches and light poles and planter boxes and did cool stuff for one minute.

    Sometimes we would stay at the same spot for two exercises like LEFT leg step ups AND also RIGHT leg step ups. Sometimes we would only do one exercise like merkins.

    Making “our” way back to the flag for COT “we” stopped for a little leap frog 😜

    After COR we stayed at the Lakefront to knock out this backblast to allow the moment to resonate before heading to coffeeteria and Q Source

  • Happy LiveAid Day! – from Rudy

    37 years ago today. Live Aid. July 13th, 1985. For those of us of a certain age, it might be hard to overstate how big of an event this was. This was early MTV days (music videos!). Concerts were still treats (because I had no real source of income). But I remember watching and listening to the whole thing – the mystery of Phil Collins hitting BOTH stages. IN THE SAME DAY. So today, as I earn my name on the bat alongside Hokie, I put together a Live Aid playlist.

    The Workout:
    Filled up the MINI with a whole bunch of toys from around the house. Battle rope. Bricks. Cinder Blocks (oh, I’ve missed you aNDy!). Logs. Weights. Cones. A lonely Medicine Ball. Thanks to the early arrivers (War Eagle, Charmin, Bogey) who helped me haul all of this from the car out to the field. Get them arranged in a circle and then ponder the eternal Q question “Uh, how many PAX today?” Would I need 6 stations? 16 stations? One never knows.

    Warm Up: somewhere around 10 PAX in the circle at 530. So a mosey around the football field border. Vagabond coming in hot. Then Hokie. BooBoo with the usual Orange Waterbottle (is he EVER without that?).

    Circle up next to the flag (yup, I even brought one of those). SSH, IW, Windmills.

    Meanwhile, the playlist is pushing out Bryan Adams “Summer of 69”

    Next up: trying to herd cats. we’ve got 13 people. so make do with 12 stations. The timer is run a half-a-lap holding the Wood-let/Toothpick overhead.
    * Burpees
    * Medicine Ball PushUps (Diamond or Stagger, your choice)
    * Big wooden Stump Crunch (or Hammer)
    * Butter Fly w/ Weights
    * Battle Rope (in Squat)
    * Dips (yup, we hauled a bench out to the middle)
    * Bear Crawl/Crawl Bear (about 20 yds out & back)
    * Rifle Carry a Cindy Block (again, about 20 yds0
    * Calf Raises on the other Cindy (WHOA Pillsbury! You ok there??? Hold onto the Flag!)
    * Brick Shoulder Taps
    * Curls w/ Weights
    * The big old log – Overhead or Bench Press

    12 stations. I do appreciate Frac BARKING instructions when it was his turn to run with the bat. We need more PAX who are less disruptive! (nah, that’s no fun…)

    Oh by the way, any PAX could buy a “skip” for the cost of 6 burpees for themselves PLUS 2 burpees for Charmin. (One time Charmin attempted to tell YHC that the Q couldn’t just tell 1 PAX to do something. I believe he has been corrected of that misconception.)

    So as we skipped through Sting’s Message in a Bottle (too slow), We Are the World (too cheesy) Madonna’s Get Into the Groove (Madonna?!?) and a few others – Charmin got plenty of burpees in (so did War Eagle for that matter).

    2 songs were Q-declared NO SKIP ALLOWED: Roll with the Changes (REO!) and Radio GaGa (Queen)

    13 loops through got us to 605. Partner up with one pair bricks each. PAX1: Floyd Mayweather. PAX2: Crab Walk/Walk Crab 20 yds out & back. Rinse and Repeat. Finish with a final 3 burpees for Charmin as we hit 615.

    COT: Count Off. Announcements. My word for the day – Intentionality. Asked all the PAX to frame a thought of something they are thankful for, and then commit to INTENTIONALLY showing their thanks to that person today. Not accidental (i.e., we all try to be nice to our family). But intentionally. Above and Beyond the norm. Something done specifically AND explicitly to show appreciation and thanks.

    War Eagle took us home. And THANK YOU to the PAX for helping me haul all this stuff back to the car (where Hand Gernada discovered, apparently for the first time, that YHC has ND stuff plastered all over his car….)

  • Deck of Cards – from PVC

    Warmorama
    Grab a rock
    The Thang
    Circled up each PAX pulled a card and gave us an exercise
    COT
    Welcomed FNG and named him Aggie

  • PainCakes with Hindus, Bulgarians & Strings – from Hokie

    3 Pax won the battle of 15° and got our heads off our pillows and ventured out at 78° to the OG for 0500.

    Utilized my new PainCakes purchased from F3 Austin and incorporated some Hindu Squats, Hindu Merkins and Strings

    PainCakes, Hindu & Bulgarians

    Round #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Hindu Squats
    – Bobby Harley’s
    – Speed Humpers
    – Bolt 45’s
    – Lunges (L 1st time, R 2nd)
    – Step Ups with PainCakes
    – Bulgarian Split Squats(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkins
    – Derkins
    – Shoulder press (L 1st time, R 2nd)
    – Tricept extensions
    – Decline Shoulder Taps
    – stiff arm merkins
    – T Merkins.
    Tabata #3 – 10 mins Abs/Core
    2 rounds, work :50 rest :10
    – American Hammer with everything PainCakes
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Strings (low squat pull elbows push toes)