F3 New Orleans

Tag: Hokie Pokey

  • 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)

  • Afternoon Delight – Tabata & “coffee” And STRINGS – from Hokie

    After meeting Strings this past weekend, I have incorporated Hindu Merkins and Hindu Squats by Matt Furey.

    Tonight we introduced a new exercise and named it Strings. Imagine a low plank while pulling into your body with your elbows and pushing your toes to really stiffen your core.

    Here was the Thang….

    Tabata #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Bobby Hurley’s
    – Speed humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges F
    – lunges B
    – FireHydrants(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkin
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)

    Tabata #3 – 14 mins Abs/Core
    2 rounds, work :50 rest :10
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – plank pull aka Strings
    – Box Cutters

  • Frisbee Run and 7.4 Suck HINDU STYLE – from Hokie

    After meeting @Strings on Saturday YHC incorporated Hindu Merkins and Hindu Sit ups to the plan

    Warmorama
    Slow VIGODA
    Concrete grabbers
    Low slow squats

    The Thang

    Run around NOMA with Frisbee and 5 burpees for each drop

    25 Reps of 7 exercises followed with 4 burpees

    Rinse and repeat with Frisbee Loops of NOMA

    HINDU Big Boi Sit ups
    Shoulder Taps
    Step Ups
    HINDU Merkins
    Superman with Lat Pull downs
    Lunges
    LBC’s

    And of course, we closed with Sunday Mornings with last one

    7 Air presses
    4 Donkey Kicks
    4 Balls to the Wall push ups

  • F3 NOLA 1776 Patriot Games – from Hokie

    July 1776…. There are on average 1776 strides in a mile

    Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10

    The Thang
    1 mile run, then 100 of each of the following;

    Merkins
    Overhead claps
    LBCs
    Dips
    Moroccan Night Clubs
    Leg Scissors
    Step ups
    Squats
    American Hammers
    Mountain Climbers
    Shoulder Taps
    Plank Jacks
    High Knees
    Lunges
    SSH
    Superman with Lat pull downs
    Big Boi Sit ups

    IF anyone got through that in the 56 minutes

    They would have continued with 100 yard bear crawl & 76 burpees

    We then had great attendance at Coffeeteria including Charmin posting down range from Houston (at workout too!) and Belloq (still on IR)

  • Independence Day – are you smarter than a 5th grader? – from Hokie

    On a hot, steamy and soon to be rainy Afternoon Delight, 7, then 8, then 9 and finally 10 Pax gathered for a little education and sweat and unfortunately burpees

    After the warm-o-Rama YHC informed the Pax, I would ask a history question about our Independence Day origin.

    After each correct answer, we would follow with 3 exercises 7.4.1776…7 reps of the 1st, 4 reps of the 2nd, 17 reps of the 3rd, and 76 reps of the 4th.

    If there was an incorrect answer, we would start with 10 penalty burpees.

    Here are the questions, along with correct answers and the four exercises after each question.

    Btw – we did 80 penalty burpees 😜

    1. What date did Continental Congress declare its freedom from Britain? ~ July 2, 1776 ~ On July 4, 1776, once the delegates had prepared an explanation to the public, the Declaration of Independence was read in each colony and adopted by Congress. When the Lee Resolution was brought again before the Continental Congress on July 2, 1776, twelve colonies adopted it with New York abstaining. On July 4, only nine colonies voted in favor of adopting the Declaration of Independence. Pennsylvania and South Carolina voted No, Delaware was Undecided and New York Abstained.

    1
    Bohemian Rhapsody
    Cracker Jacks
    Chuck Norris Merkins
    Alternating Side Squats
    2. When was The Declaration of Independence Signed? Once the Congress approved the actual Declaration of Independence document on July 4, it ordered that it be sent to a printer named John Dunlap. About 200 copies of the Dunlap Broadside were printed. Most of the members of the Continental Congress signed a version of the Declaration on August 2, 1776 in Philadelphia. The last signature was not obtained until 11.04.76

    Derricks
    Burpees
    Merkin Jack
    Bear Hold
    3. How many copies of the Original Declaration of Independence Exist today? 26 Originally, Congress ordered 200 copies of the Declaration of Independence from a printer named John Dunlap. On July 5, 1776, these copies were distributed to various assemblies, conventions, committees, and leaders of Continental battalions. However, only 26 of the original copies of the Declaration are still in existence today. The most prominent one lives in the National Archives, where it has been framed, protected, and displayed for public viewing.

    Alabama ass Kicker
    4 m x 4’s mc
    Lounge Acts
    Big Boi Sit Ups
    4. What is written on the back of The Declaration of Independence? Unfortunately for National Treasure fans, it’s not an invisible treasure map. Written upside down on the back of the document reads: “Original Declaration of Independence dates 4th July 1776.” It’s believed this text was added as a label, as parchment was oftentimes rolled up for transport during the Revolutionary War.

    Alligator Merkin
    Air Drama (squat/calf raise)
    SSH
    Cross Arm Sit Ups
    During World War II, where did the Declaration of Independence get stored? ~ Fort Knox
    ABC’s ~ 6″ & legs spell
    Angle Grinder ~ 8 ct
    Low Slow Squats
    Lunges
    How many authors are there of The Declaration of Independence? 5 John Adams of Massachusetts, Benjamin Franklin of Pennsylvania, Robert R. Livingston of New York, Roger Sherman of Connecticut, and Thomas Jefferson of Virginia. There were a total of 86 edits to Jefferson’s original draft by the time of its approval on July 4, but the famous Preamble remained untouched.
    Apolo Ohno’s
    Apollo Creed Burpee
    wojo Squats (Slap dirt)
    Backwards Lunges
    7. How many of the authors signed The Declaration of Independence ? 4 Robert Livingston was a New York delegate, fervent patriot, and a member of the Committee of Five, which spent days drafting the Declaration of Independence. After countless hours of debating, Livingston was ultimately unable to sign the document. Although Livingston strongly supported the fight for freedom, he refused to sign the document before New York had formally instructed its delegation to do so. The last person to sign was Matthew Thornton, who signed it on November 4, 1776. Robert Livingston, one of the Committee of Five members, never signed it, stating it was too soon to declare independence from Britain.

    ATM’s ~ 7 Shouldr Tap, 7 Slow Merk, 7 Reg ~ 4x
    Aiken Legs squat/lunge
    Speed humpers

  • A squirrel while doing squrls – from Boo-Boo

    After the standard disclaimer. PAX moseyed to the rock pile for warmup including SSH x 31, Arm circles 10 forward/ 10 backwards, Abe Vigodas x10, Grass Grabbers x10, Mountain Climbers x 20, and Toy Soldiers aka Hairy Rockettes aka Kim Jung-uns.

    PAX were instructed to grab a medium rock and proceed to the parking lot near the “running path.”

    LT. Dan across parking lot to the gym.

    3 sets of 25 (Or is it two? Let’s stick with three) triceps extension/chest press (75 total)
    Mosey 50 yards, 10 mountain climbers (2 is 1), and Bernie Sanders back

    SSH waiting for 6

    3 sets of 25 rows (75 total)
    Karaoke 50 yards, 10 American Hammers (2 is 1), and Karaoke back

    SSH waiting for 6

    3 sets of 25 (75 total) squrls (squat, curl)
    Mosey 50 yards, 10 LBCs, and mosey Back

    Tclaps to Rudy, who was the only PAX to complete the third set of squrls. Ironically, on his return mosey, Rudy chased a squirrel (while yelling “squirrel, squirrel”) that was innocently trying to cross the parking lot on its way to get some breakfast.

    Once PAX gained their composure from Rudy’s delirium caused by oxygen deprivation, they returned their rocks and moseyed to the flag.

    COT, prayer lead by War Eagle, OUT! It’s always an honor to lead HIM and helps me to become a better leader.

  • Happy FATHERS DAY – from Hokie

    Five Pax celebrated FATHERS DAY

    F ield of dreams
    A lternating leg step ups
    T riple Check
    H ail Mary
    E mpty Wheelbarrel
    R ocky Balboa
    S unday Morning
    D onkey Kicks
    A nimal Walk
    Y urpee

    We then closed with Sunday Mornings & Mary