F3 New Orleans

Tag: Hokie Pokey

  • Frac Rocks the City – from Fracsac

    Frac week continued with a stop at the AO known as Rock City, The Rock City, The Real Rock City. The theory that Slaughter proposed would once again be put to the test.
    Warmup started with the typical stuff, including 31 SSH and of course MNC where dancing was highly encouraged.
    Mosey to the rock pile.
    Circle up for a little modified shock and awe.
    SSH IC x 5 followed by 10 burpees OYO
    SSH IC x 5 and 9 burpees OYO
    Stop at SSH IC x 5 and 3 burpees OYO
    That gets us to 52.
    Partner up and grab a rock, a big Rock, a Real Big Rock! Heisenberg took this quite literal!
    Partner 1 Carrie’s the rock ahead while partner 2 does 5 squats and 2 Merkins then sprints up to swap. Out about 250 yards and back.
    Throw the rocks back and mosey to the field.
    EMOM x 5 with burpees. 10 for first 3 minutes and 11 for last 2 minutes. That’s another 52!
    Last we played a little variation of ultimate football followed by some Mary with Catalina Wine Mixers x 10.

    COT

    NMM

    The pax proved again that Slaughter was wrong. These men were not soft in the 1st F, they were strong in the 2nd F and they exploded with the 3rd F!
    Thanks for joining me today as YHC celebrates his latest journey around the Sun!

    SYITG

  • Cinco de Mayo Murph – from Hokie

    6 pax including an FNG, Seacrest, met for Murph training.

    15 rounds … 7 pull ups – 14 Merkins – 21 squats…

    The only thing tougher than 105 pull ups, 210 merkins & 315 squats was the naming process of our FNG Seacrest who plays and coaches lacrosse, got married and spent the 1st year in COVID lockdown, does advertising in the medical field, is based out of Philly … and then we discovered he auditioned for American Idol, alas Seacrest.

    Thank you for the opportunity to lead

  • Toilet Paper Recall – from Disclaimer

    21 pax showed up for a Charmin/Disclaimer Que

    Charmin led us out to the football field for a warm-up that included:
    SSH x 21
    Monkey Humpers x 15
    Mountain Man Poopers x 10-15 based on vive
    Hillbillies x 10-15 same as MMP’s
    Hairy Rockettes x 10

    Disclaimer took us over to the play ground and instructed everyone to get in groups of three (we had 7 groups).

    25 mins total time of work (stay together as a team….every complete the work)
    -800 meter run
    -25 pull-ups
    -50 merkins
    -75 air squats

    The goal was two complete at least two rounds.

    We had a bunch of people finished two rounds (good sign for the murph coming up!)

    After that we ran in over to the rock pile.

    -Shoulder press, bicep curls, tricep extensions overhead
    15,15,15 hold your rock until the group finishes

    5 burpees

    Repeat same exercises 12 reps of each hold rock until everyone finishes

    10 ROCK on swings

    Repeat same exercises 9 reps of each hold rock until everyone finishes

    5 burpee rock ground to overhead press (I looks and feels like it sounds!)

    Indian run ( which was more of an Indian sprint back to the flag)

  • Sorry I missed Groovin’ with Tool- MOPS is 10!!!! – from Hokie

    I was heard saying @ Sphinxster’s Crawfish boil, I was going to my 1st Swolefest to Groove with Tool this morning.

    Thank you MacGyver for texting me last night reminding me I was actually the Q at The Scrum, so duty calls…

    We 5 Pax met and reviewed our mission statement… 10 Burpee penalty for a miss and a 5 burpee penalty for a near miss… 15 burpees later

    To plant, grow and serve

    small workout groups for men

    for the invigoration of male community leadership..

    After warm ups we did an exercise AMRAP for a period of time then ran backwards about 30 yards and then ran back to our starting point

    Round 1 MORE BURPEES for our N’antan
    Round 2 Merkins
    Round 3 MORE BURPEES, then Merkins, then low slow squats

    Rounds 4–11 MORE BURPEES plus just one exercise.

    To close out we did MORE BURPEES plus a minute of Nolan Ryan’s and MORE BURPEES

    200 Burpees for our N’antan

    Thank you RevSox for sharing Mops’ 10th birthday with us!!!

    Continued prayers for Heath and his upcoming trial (no date set) and now for Kenner Brah and his aches & pains

  • El Diablo: the Devil is in the Upper Chest and the burpees—of course – from Bolt

    YHC finally arrived to Q toting 5 new exercises, 4 novel exercise implements, the Bolt 3M promise, 2 coupons, and 1 speaker. During the thick of it, the ever-astute Hawg picked up on the playlist theme and while I’m not 420-friendly, I’m not above culturally appropriating references of Goo Nation so I went with it. It should be duly noted Charmin was horrified and perplexed by the playlist (and secretly enjoying it, replete with his requisite guilt—of course) but I digress https://open.spotify.com/playlist/3EdFoz3pFUQxfJbvRL0WRa?si=4j7Qkg4ARpOg4CBZCB5VjQ

    The devil is in the details because the new exercises all activate the rarely trained upper chest and the hope was we would feel the fire burning as if the devil himself was being expelled from the upper two thirds of our pecs; I’ll count on the pax to weigh in.

    Warmorama: Rapper’s Delight Version (too long for this workout) complete with MNC for Frac, with penalty burpees for too much mumblechatter

    The Thang: 5 burpees while pax one moseys to pavilion with two coupons in tow Indian Run style, tag/take off, 5 burpees for all others

    Upper Chest
    (6 moves, 1 min/move, feet elevated)

    Explosive
    Pseudo Pike (hands at waist high)
    Archer (thumbs at lower chest)
    Plunge (wide grip, coupons as base)
    Diamond merk (Incline, touch pinkies at top)
    Burpees
    Pax 2&3 legs/abs and rotate at the table until each pax does the chest exercise; switch tables.
    Round 1: squats/LBC
    Round 2: reverse lunge/BBS
    Round 3: side lunge/penguin
    Round 4: squats/LBC
    Round 5: step ups/crunchy frogs

    We didn’t get to round 6 bc:
    Too much bitchin’ about how long the new exercises took to explain—they r NEW!

  • Murph Training 75-150-225 – from Hokie

    8 Pax fought mosquitos to get in 15 rounds of 5 pull ups, 10 push ups & 15 squats in 2 minutes 40 seconds or less each round with 20 seconds minimum rest between rounds I.e. Tabata

  • Monday counting lesson – from PVC

    Warmorama – SS, AbVagoda, and Arm circles

    Mosey to rock pile, walk rock to exercise field

    Tabata workout: 1 minute on 7 secons rest:
    BB sit up, Soldier crawl(SC), BP rock, Lunge, Squat, Lunge, Curl rock, SC, Mtn climber, SC, tricep rock, Lunge, Flutter kick, Lunge, Shoulder press rock, SC, Mexican bean jump, SC, BP rock, Lunge, Merkins, Lunge, Squat rock, SC, BB sit up

    Walk rock to rock pile, mosey to flag

    COT

  • Good Friday – Humility – from Mahatma

    Quick disclaimer

    Mosey to the football field watering hole end with:
    4 pax on the beam overhead
    4 pax on the rope overhead
    Tinder loin in tow

    Warm up all 14 or 7&7
    SS
    AbVagoda
    PeterParker
    Shoulder taps
    Side lunge

    Penance Box
    Any pax can call out another Pax to the penance box for 7 burpees kicker is you must go with them and do penance too.
    Can’t be called more than 2 times in a row.

    ****turns out all trips were made by the entire pax 6 total 🟰 42

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    YHC was feeling the pain of a prior day chest workout – 45 sec “pause” at 7 and struggled to finish – this will make a return at a future beatdown

    2 teams again – YHC attempted to match heights as best possible.

    Rnd 1
    Team 1 Beam extension and flutter kick
    Timer:
    Team 2 run the track with rope over head (can be one hand)
    Flip Flop

    Rnd 2
    Team 1 Beam curl to overhead press
    Timer:
    Team 2 both hands on rope overhead run to goal line and back
    Flip Flop

    Rnd3
    Team 1 2 pax Beam press other 2 spot (flip flop when Team 2 reached the 50)
    Timer:
    Team 2 both hand on rope overhead while lunging to the 50 and back
    Flip Flop

    Circle up for Mary
    Leg lifts to press
    Gas pumpers
    1 minute low plank
    Star cross

    Head to the flag

    COT – welcome to F3 – Shrinkwrap
    Downrange from Jackson MS – Webelo

  • Stations of the Cross (seriously…) – from Rudy

    YHC recycled the basic Holy Week Stations of the Cross workout. 8 other PAX appeared in the gloom to join him. One of those PAX decided it was a good idea to bring a 10 foot cross tie. He was right.

    Circle Up for the Warm up: Abe Vigoda x5. That’s enough. All we’ve got time for, as we have a lot of work to be done.

    A few minutes to explain the drill. Each of the Station is a 3 minute cycle:
    + Lunge Walk half way across the football field (about 25 yards, seems to take 60-75 seconds)
    + Exercise until the 2:30 mark
    + Plank

    During the Plank, YHC will announce the next station and the exercise that goes with it.

    9 PAX will each take a turn with the cross tie, dragging it for the lunge walk (which makes it take a LOT longer…). At the 10th station, pair up and carry the cross tie (still lunge walking). So everyone got two rounds with the tie.

    Station 1: Jesus sentenced to death by Pontius Pilate. Peter – Parker – Peters
    Station 2: Jesus takes up his cross. Hand release Merkins
    Station 3: Jesus falls the first time. Burpees (fall down, get back up)
    Station 4: Jesus meets his mother Mary. BBSU (what else goes with Mary???)
    Station 5: Simon helps Jesus. Slow Squats (this isn’t a race. Get parallel…)
    Station 6: Veronica wipes the face of Jesus. V-Ups
    Station 7: Jesus falls the second time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus stripped of his garments. Squat Jumps (quads are definitely burning)
    Station 11: Jesus nailed to the cross. T-Merkins
    Station 12: Jesus dies on the cross. Genuflects (I thought my quads were burning before!)
    Station 13: Jesus taken down from the cross. Carolina Dry Docks
    Station 14: Jesus placed in the tomb. Low Plank

    “Spy Day”. The day Judas betrays Jesus. Jesus knew that it was coming. He knew it when he chose Judas as an apostle. He knew it when Judas came to the last supper. He knew it all along, and he still chose Judas. One recent reading (alas, YHC cannot recall the source): “Judas’ biggest failure was not making it to Easter Sunday – when even HE would have been forgiven”.

    No matter our sins, no matter our failures. Jesus welcomes us back to the fold. Let us always accept that forgiveness.

  • Sudden Change at the Renaissance – from Triple Shift

    With no Q on the sheet I assumed that it would be a grab bag for leadership. When I arrived, I found out Heisenberg was signed up but he never showed up so I took it. I gave the disclaimer and we ran to the foundry to warm up instead of facing the bacon. Once we arrived at the foundry, we did some exercies to warm up and then headed to the path for a burpee mile. All the PAX performed 5 burpees and then ran for one minute. The front runners (Catfish) would plank up for the six when the one minute was up. Once everyone arrived where Catfish was planking, we would perform 5 burpees and then run for one minute. We did that for an entire mile!

    Once we got back to the foundry, we did some flexed arm hangs then hangs and then Mary. With 10 minutes left, we ran to the back of NOMA to do the traditional Sunday Mornings and them back to the flag. We welcomed FNG Drift (Backed Up’s son) and closed out with the countoff, namerama, and COT. Special prayers to F3 Alpharetta (Atlanta) where a PAX member lost their life skiing with another F3 brother.