F3 New Orleans

Tag: Hokie Pokey

  • Frac-Cycle – from Mahatma

    The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.

    This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.

    Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
    Short mosey to our starting spot – Warm Up
    SSH
    Grass Grabbers
    AbVagoda
    Toy Soldiers
    Smurf’s

    Several rounds of timer: 4 burpees

    Mosey over the levee to get things started:
    1. Baby Hill with 5 rounds of Quadrophilia

    Move back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
    2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
    Timmer burpees

    3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
    4. L – rinse and repeat shuttle to the right 3 rounds
    5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
    6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run down

    Finished with 3 round full levee Quadrophilia sprint to the top.

    Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).

    1 minute plank and merkin finisher.

    COT – a lot to be thankful for.

  • 5 years and counting – from Fracsac

    17 Pax including 2 FNG’s and 1 Down Range from ENC made a choice to take the DRP on their journey to get right and posted to Okwata to help YHC celebrate 5 years in F3. With a shovel flag planted, disclaimer was given, then:

    Mosey toward the fountain just like the good old days, carioca around the fountain and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Bat wings x 15 IC of AC, OC, SC and MNC (dancing during Moroccan NC), finished with 20 count Iron Cross before dropping those aching limbs.

    Mosey back to the fountain for:

    Double Shots with Jack Webb at the Barre.
    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to the House of Pain for stations. The pax first cleaned up the trash……

    Station 1 – Pull-ups AMRAP
    Station 2 – Step ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    Station 4 – Bear crawl up levee, 5 burpees, mosey back down (Timer)
    Rinse and repeat

    Mosey to open area of grass for the much anticipated Shock & Awe! There was much rejoicing!
    5 x SSH IC
    10 burpees OYO
    5 x SSH IC
    9 burpees OYO
    Yada Yada Yada……..
    5 x SSH IC
    3 burpees OYO
    5 x SSH IC
    2 burpees OYO
    5 x SSH IC
    10 burpees OYO (we never do 1 burpee!)

    Mosey to the top of the levee for a disperse run. Form 2 columns, last pax runs to the front of column and yells “disperse” followed by an exercise. The pax run down their side of the levee, complete 3 of the exercises, and run back up top to continue. There were 8 count BB, Burpees, and even some Catalina Wine Mixers!

    For the final 2 minutes, we did Quadraphilia AMRAP! Then return to the flag.

    COT and naming of FNG’s

    NMM

    – Welcome Lighthouse and Blue Clause!
    – Honored to have Waterboy from ENC join us and he even brought an FNG!
    – Thank you to each of the pax that joined me to celebrate my 5th year of F3.

    Thank you for pushing me and making me better! SYITG!

  • The Dirty Diablo – from Hawgcycle

    Conditions:
    78 with 83% Humidity. Heat Index of 85. Wind 5 mph from the South

    Pax:
    The Bogé, The World Renown Fast Tax, The Incredible Hoke, He Really is a Papa Smurf, War – May Not Like Him But at Least We No Longer Hate Him – Eagle , Triple didn’t Fartsack Today Shift, and me…Hawgcycle

    The Thang:

    Warm-up: One lap; Imperial Walkers x 20; SSH x 20; Merkins x 10 (IC); Lunges x 10 (IC), Windmills x 10; Bat Wings (FAC x 20, BAC x 20; Seal Claps x 15; OH Claps x 15; Moroccan Night Club x 31)

    The Dirty Diablo: 4 rounds. Each round starts with a 10 burpee buy-in on your own and ends with a 400m run at 75% effort
    • Round 1: Merkins x 12 (IC), Squats x 12 (IC), Dying Cockroaches x 12 (IC)
    • Round 2: Werkins x 12 (IC); Monkey Humpers x 12(IC); Gas Pumps x 12 (IC)
    • Round 3: Stagger L Merks x 12 (IC); Bonnie Blairs x 12 (IC); Vladamir Douilles x 12 (IC
    • Round 4: Stagger R Merks x 12 (IC); Sumo Squats x 12 (IC); Hundreds

    Mosey to the Wall for some…

    Wall Work: BTH; Shoulder Taps x 10 (IC), Floyd Mayweathers x 10 (IC)

    Mosey to the goals for….

    Body Builder Basket Ball: Each man takes a free throw. The group does 10 8CBBs after each miss. War Eagle was the only one that made it. We did 20 8CBBs for the misses by Hoke and me. We went double or nothing on the last 4 and ran up a total of 80 8CBBs. Ran out of time so those 80 are for homework.
    Back to the flagless gathering spot

    COT: Announcements: Frac’s five year manniversary is tomorrow at Okwata. Show up for the celebratory burpees and levee work. Q-School with Professor Catfish is this Saturday at City Park. Encourage everyone, especially recent FNGs to come. City Park Clean-up after the workout. Prayers for Ryan and Rob. Gratitude for our health and F3.

    NMM: It seemed especially sticky out there today. Make sure you are hydrating constantly. If you are working out everyday, a gallon of water should probably be your goal. T-claps to War Eagle and Papa for the hard charge on the last two 400s, although there was grumbling that they were sand baggin’ on the first two. Where was Catfish when I needed him? No one was with me on the Bonnie Blairs, apparently not a crowd favorite. Our B-Ball skills need work. 1-7 from the line this morning. T-claps to War Eagle for the make. Found out he was the Middle School MVP in Podunk, AL.
    It was humid today and we are looking at hot, humid workouts for the next 4 months. The heat and humidity in New Orleans is what the F3 Lexicon terms a “condition,” a dis-Advantage that cannot be remedied. We cannot change it; we can only embrace it and deal with it. We do not have mountains here. We do not have thin air. But we do have more heat and humidity than any place in the country.

  • D-Day Tribute and Remembrance – from Fracsac

    11 Pax posted to the Renaissance on their journey to get right.
    A short history lesson was provided on the 5 beaches stormed on D-Day 77 years ago today, with Americans assigned to Utah and Omaha. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    SSH IC x 31
    GG IC x 10
    Abe Vigodas x 10
    Bat wings with AC, OC, SC, MNC
    Peter Parkers IC x 15

    Mosey to the grassy field and circle up:

    Count off and remember your number.

    13 x 8 count body builders IC

    Time for EMOM:
    6 rounds of 10 burpees, 1 round of 7 burpees
    Looks like we missed 77 total, so 10 more OYO for good measure.

    Embrace the Suck
    7 rounds of 7 reps each to commemorate the 77th anniversary:
    Bobby Hurley’s, Merkins, LBC

    Ring of Fire:
    10 squats, do Whacky Jacks while waiting.
    10 Bobby Hurleys, do Goofballs while waiting

    Mosey to tree line. Bear crawl to tree 1, 5 Merkins and run back. Bear crawl to tree 2, 5 Merkins and run back. Bear crawl to tree 3, 5 Merkins and run back.

    Circle up for mental challenge:

    Asked 2 pax for numbers, instructions were to SSH for first number IC, then SSH for second number in silence and stop with the Q. Penalty was 10 burpees. Spoiler alert, we did 10 burpees. Tried again, explaining that now with 100 burpees, there doesn’t have to be a penalty. We did 5 more burpees. We needed to get to the Sunday Mornings!

    Mosey to back of NOMA for Sunday Mornings!

    COT

    NMM

    -YHC was excited to see 11 Pax at The Reni! Thanks for coming out to pay tribute to D-Day.
    -The completed 105 Burpees and 8 ct body builders. Solid beat down! Well done!!
    -Coffeteria followed with incredible F2.

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Da Plane! Da Plane! – from Fracsac

    9 Pax made a choice to take the DRP on their journey to get right and posted to the Westward Ho!!
    There was a new theme for the beat down that had all pax rejoicing! Anytime an airplane was heard, all would do 10 burpees. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    Airplane! 10 burpees OYO

    IW x 15
    GG IC x 12
    Abe Vigodas x 10

    Mosey to the levee. Start off with Jacob’s Ladder:

    Run up levee, 1 burpee, run back down
    Run up levee, 2 burpees, back down
    Continue up to 7.

    Mosey to a grassy area for a pax choice. YHC asked Bogey to choose between M and J. With M being the choice, it was time for:

    Motivator! Basically a deconstructed SSH from sets of 10 down to 1. #CrowdPleaser

    Next Papa Smurf was asked to choose between J and S. He couldn’t pass up the J, so:

    Jack Webbs

    1 merkin, 2 air presses
    2 Merkins, 4 air presses
    Continue up to 10 Merkins and 20 air presses.

    Plane!! 10 burpees

    Mambi had to choose between T and D. He enthusiastically chose D:

    Plane! Hey that’s the same plane! Overruled! 10 Burpees!

    DirtyMacDeuce

    4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was up and over the levee.

    Merkins, Big boi sit-ups, squats
    Lap
    Shoulder Taps, flutter kicks, Bobby Hurleys
    Lap
    Floyd Mayweathers, tin snips, burpees IC
    Lap
    Catalina wine mixers, LBC’s, 8 count body builders IC
    Lap

    War Eagle looked up and said Senior Q, Da Plane, Da Plane!! YHC thanked Tattoo…err….War Eagle….and 10 Burpees!
    YHC lost count of burpees…🤷‍♂️

    COT

    NMM

    -YHC was excited to see 9 Pax at Westward Ho! Thanks for coming out.
    -There was a light rain that cooled us down
    -Congrats to War Eagle on his 2.1 on the way, due 31 December! Solid tax credit!!🤣. Maybe you had to be there…..

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Young Bloods @ the Renny – from Catfish

    Nice cool morning at the Renny with 9 PAX. Started in front of the museum facing the bacin with Abe Vigodas, Grass Grabbers, SSH, and 8-counts.

    Moved to fountain for some right leg power-ups, dips, left leg power-ups, and derkins. Got on faces for Peter Parkers and J-Los.

    Grabbed a round of 11s with jump squats and bonnie blairs (2 is 1), going from the fountain and bunny hopping up the museum steps. Then grabbed some nickels and dimes – one-minute rounds of 5 burpees, 10 hand-release merkins, SSH to finish the minute).

    Moseyed to the field for burpee suicides. Did four tree lengths with 5 burpees at the starting line, then concluded with 10 burpees.

    Back of museum for 5 rounds of Sunday Mornings (5 overhead claps in people’s chair, 10 donkey kicks, one balls-to-wall press).

    CoT, coffeeteria @ PJs. Well done PAX, and welcome to our FNGs HokieMon and King Prawn.

  • A roll of the die birthday Q – from Fracsac

    14 Pax including 1 FNG made a choice to take the DRP on their journey to get right and posted to the Renaissance wondering what awesomeness YHC had in store for his Birthday Q! With a shovel flag planted, disclaimer was given, then:

    Mosey to the steps of NOMA for a warmup

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Mosey back to the fountain to reveal what YHC had to share….a six sided box aka the die of death…

    Motivator
    Embrace The Suck
    Sweetness Run
    EMOM x 5 minutes
    Deconstructed burpees
    Jack Webb

    First roll brought the Sweetness Run. This is a combination of an Indian run, Bataan death March, and a ruck. Form a column, pax in front starts running with Sweetness, a 60 lb sandbag. All other pax drop for 5 burpees then last man sprints to catch Sweetness. Continue until all Pax get to dance with Sweetness.

    Second roll brought….

    The Motivator! Deconstructed SSH descending from 10 to 1. It’s a real crowd pleaser!!!

    Third roll brought….

    EMOM x 5
    That’s 5 minutes of 10 burpees every minute on the minute.

    Last roll brought…..

    Embrace the Suck. 3 minutes of 7 x Jump Squats, 7 x Merkins, and 7 x LBC’s over and over calling out your rounds.

    Finished with Sunday mornings at the back of NOMA.

    COT with the naming of the FNG. Welcome Bag Pipes!!!

    NMM

    -Having 14 at my birthday Q was awesome! I felt the love.
    -100% attendance at coffeteria!
    -Received a gift from Vagabond that was in a Frac – Sack! Perhaps those awesome shorts will become the brotherhood of the traveling shorts, with the birthday Q wearing them??
    -Gideon captured some great footage with the drone!
    -Thanks for everyone’s love and support!

    SYITG

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!