F3 New Orleans

Tag: Hokie Pokey

  • Sua Sponte – from Charmin

    Pax were encouraged to pick their own path, with a reminder that we need to have a count off and disclaimer before and after the workout.

  • Back at it – from Charmin

    After completing the 1st Grow Run and GRE-41 over the weekend, YHC was eager to get back out to the gloom. Thankfully, Hokie reached out to Bolt to HC since YHC needed stretching. Started with mirroring the KnOTters by walking backwards away from them. While they did their own thing, Bolt and Vagabond heard a recounting of the weekend, along with groans from the much needed stretching. Vagabond added his own gassing from time to time.

    Worked our way back to the shovel flag for some COT where YHC asked for prayers as this weekend is the 1 year anniversary of my father’s sudden passing. Glad to be back in the gloom with brothers.

  • Block City – from Mahatma

    Beautiful Morning in Metry
    YHC arrived 5 minutes early and decided to review an article and got side tracked, looking up it had just turned 5:30. With haste YHC jumped out the truck, grabbed 2 blocks from the back and headed to the cage. The Knots crew was already peeling off, and 6 pax awaited…..after a quick disclaimer (while tying shoes) we headed to the field.

    Warm Up variation of count:
    Windmills
    Good Morning Stretch
    Burpees
    SSH
    Mnt Climbers
    Peter Parker Peter

    Head to bleachers – Merkin climb up X 2 then transition to bleacher snake run 3 burpees at the gym end then work our way back 3 burpees on the other.

    Push up ladder with block crucible to finish, rinse and repeat

    Bear Crawl at 5 yard increments from goal line to the 50, then 25 merkins
    Mosey to the other end of the field – then mosey from goal line to the 30 – perform 10 Carolina Drydocks – bearcrawl to the other 30 – 10 more Carolina Drydocks sprint to the goaline.

    Somewhere we did Indian Runs with reverse block pass.

    Then block slide

    Finished with circle of block – curls and tricep extensions

    A little Mary mixed in. Back to the cage with 2 minutes unused – we filled it with 5 Burpees and some gas pumpers

    COT – Be a Good Samaritan

  • Trading places. – from Charmin

    YHC took a different route today, choosing to go with the KNOTers. There were a cornucopia of conversations, from what planets were in the sky, to ways to increase tibia torsion, and the downsides of being a bitcoin mining owner.

    When we came back with mi it’s to spare and saw the runners stretching so maybe they decided not to run. Their leader Pai Gow wasn’t there to tell them what to do so who knows.

    Ended with a COT where we prayed for those suffering.

  • Saders Beat Jesuit 15-3 … Rummel beat John Curtis in Overtime – from Hokie

    October 7th 7 of Diamonds

    Temperature in the 60’s greeted one FNG (Cabin Boy) , one down range (Face Plant from F3 Orlando) poster and 8 NOLA Pax

    After brief disclaimer we moseyed to Peristyle for warmups of

    15 SSH
    3 burpees
    27 hillbillies … the rumbles from Pax were heard “insinuating” to FNG the Q forgot to utilize voice inflection to stop at 20 or 25 and thus inflected to stop at 27

    Mosey to benches for
    21 four count step ups

    After YHC instructed Pax to report to 1st corner shelter of great lawn, the Q “educated said Pax” the validity of the 15-3 and 27-21 counts honoring the Two football big games last night

    BM beat Jesuit 15-3

    Rummel beat Curtis 27-21 in overtime

    The Thang …
    7 of diamonds with 4 corners of great lawn

    Mode of transportation between corners

    Mosey long right side of great lawn
    Lunge short side by Storyland
    Backwards mosey long side by City Putt
    Backwards lunge short side by peristyle

    Step ups at benches waiting on 6 to finish each round so we all would start & finish each round together

    Round 1 – 7 Burpees in each corner

    Round 2 – 14 HR Honest Shoulder Tap Merkins each corner

    Round 3 – 21 four count Star Toe Taps each corner

    Round 4 – in honor of Jesuit’s 3 points 28 three move honest big boys with left leg to chest, right leg to chest and then big Boi sit up

    Mosey back to flag for COT

    Thanks for allowing YHC the opportunity to Q

    Hokie
    Cabin Boy (FNG- lives in Pensacola)
    Face Plant (F3 Orlando)

    Bogey
    Catfish
    FracSac
    Heisenberg
    Thighs
    Tool
    Triple Shift

  • Just Keep Moving – from Charmin

    Talking with Tenderloin after a 2+ miles run, he said that we all just need to keep moving.

  • Push It to the Limit – from Charmin

    Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground.

    Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in supplication for those who need help.

  • Shmedium Rocks in the Field – from Mayhem

    YHC grabbed the Q ten hours before game time.
    6 PAX for the real workout. 7 PAX went to walk around with Scantron.

    Disclaimer followed by a mosey in the direction of the rock pile. Selected a well lit area so those that caught the train could easily find us.

    Abe Vigodas, Grass Grabbers, Imperial Walkers (except Mahatma, he wanted to do Hill Billies first), Hill Billies (except for Mahatma, he already did them), Peter Parker Peter, Mountain Climbers, Arm Circles, Reverse Arm Circles.

    Grab a SHMEDIUM rock and circle up.
    8 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Bring your SHMEDIUM rock to the field with preset cones.
    Rd 1: murder bunny to first cone, 10 manmakers, lunge to second cone, 10 manmakers, rifle carry to third cone, 10 manmakers, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 2: murder bunny to first cone, 10 thrusters, lunge to second cone, 10 thrusters, rifle carry to third cone, 10 thrusters, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 3: leave the rock, bear crawl to first cone, 10 merkins, bear crawl to second cone, 10 merkins, bear crawl to third cone, 10 merkins, backpedal to start

    Rifle carry, indian walk back to near rock pile

    3 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Return the rock
    2 minutes of Mary
    Back to the flag for COT
    The 8 walkers were 3 minutes late, walking

    Announcements: Hand Grenada and Mahatma have a burpee bet on the 2024 LSU-Ole Miss game

    Intentions: Scantron’s nephew, Blake, and all those that remain silent

    Great to lead
    SYITG

  • Running with Friends. – from Charmin

    KnOTer’s aside, it seemed as if most of the Pax today ran with someone at some point. Goes to show that we all cross each others paths at some point.

    COT involved praying for those who are suffering and going through tribulations.

  • Gimme a minute – from Hokie

    YHC reached out yesterday to ask who was coming and what was an exercise they would like to get better performing.

    War Eagle asked for squats
    Charmin asked for Merkins

    The three of us gathered this AM for a warm up of opening and closing the gate to get ready for squats; large arm rotations along with slow merkins to get the shoulders and chest ready for merkins

    The THANG

    Just 1 minute of an exercise at a time so the pax was encouraged to work on form

    1. Hang from Monkey bars
    2. Squat to target
    3. No cheat merkins (hand release at bottom and shoulder taps at top)
    4. Backwards mosey

    Rinse and repeat for a total of 10 rounds