F3 New Orleans

Tag: Hokie Pokey

  • 10 Years Better – from Fracsac

    6 Pax made a choice on the first day of 2021, a choice to take the DRP on the journey to get right. YHC gave a disclaimer, then moseyed half the track and back on the field for:

    Warmup
    Imperial Walkers IC x 10
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Arm Circles IC x 20 (10 fwd and 10 back)

    Merkins x 10
    Wide arm x 10
    Diamond x 10

    Mosey to rock pile

    Hello Dolly IC x 10
    Flutter kick IC x 10
    LBC IC x 10

    Mosey to field

    SSH IC x 10
    Peter Parker IC x 10
    Mountain climbers IC x 10

    Mosey to bleacher area

    EMOM burpees – 10 minutes x 10 every minute on the minute.

    Mosey to hill

    Jacob’s ladder up to 5 Burpees on top of hill. Monkey Humpers x 5 each time at base of hill.

    Mosey back to rock pile (8 count body builders waiting on 6)

    People’s Chair on fence. Each Pax calls out a name that should be present. Each Pax went twice, equivalent of about 90 seconds.

    Mosey back to flag
    8 count body builders IC x 10 to close it out.

    COT – prayer of gratitude for F3 that started 10 years ago, and that we will be guided to find those that need it.

    It was a great way to kick of The New Year of 2020 won……Uh um….2021…..

    NMM

    • Two flags and the Freedom Hammer were present. One Flag was carried the whole route and planted prior to each evolution.

    • We did a good bit of the original workout from the BB shared by OBT. Some things were intentionally left out, and some were intentionally added. MABA!

    • The following was read at the Jacob’s Ladder – “Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next Saturday – where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away.
    It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son??”

    • That’s 115 Burpees + 10 x 8 count body builders done!

    • It was challenging to find a place for coffeteria at 0630 on New Years Day!

    • EH someone that needs F3 as much as you did!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG

  • Deck of Life – from Fracsac

    6 Pax eagerly awaited for 0630 to embrace the beat down that was sure to follow. After a disclaimer the Pax climbed the steps for a warmup.

    Warmup
    IW, GG, AV, AC

    8 count body builders IC x 10

    The Thang

    Starting at the the first set of steps of NOMA, merkins increased by one up to the top. Call it stairway to heaven, ascending merkins or whatever…..11 steps if YHC’s count was accurate. When completed head back to base and 5 burpees.

    F3 deck of life! That’s the F3 deck sans squats, lunges and sprints. That left a whole lot of merkins! Each Pax takes a turn flipping a card, then calls cadence for exercise indicated on the card.
    Non face cards = 10 reps
    Face cards = 15 reps
    Jokers = 15 burpees OYO

    With a few minutes left, mosey to the back of NOMA for Sunday Mornings x 5 OYO

    COT

    100% attendance at coffeteria!

    It was a great way to kick of a Sunday Morning!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG

  • The Deck of Death – by Suit – from Bogey

    Quick warm-up with an unruly bunch lacking counting skills.
    10 Abe’s
    25+ Grass Grabbers
    20 SSH

    The Thang…
    Picked 4 Pax to each pick an exercise(with rock when possible) and assigned each a suit(♦️=BB sit-ups, ♣️=Squats, ♠️=Mtn Climbers, ♥️=Curls). Face cards = 20 reps. Wild card = 25 burpees.
    Called it at 6:13 and about 6 cards left. Moseyed back to flag

    COT including Pledge of Allegiance

    Thanks boys for allowing me to Q.

  • Christmas in the Gazebo – from Rudy

    Thank you BooBoo for reminding me that I had the Q, as I’m not usually a regular Uptowner. But that prompt served as a much needed kick in the rear, as I’ve been quite guilty of repeated fart-sacking (aka “shorty-ing”) of late.

    So – here we are, around a flag, shivering and shaking, looking at the puddles of mud everywhere. What better way to start a Friday am! 12 folks joined in the fun – so with a quick disclaimer, we were off to the rocks.

    Quick warm up cycle – YHC finds that he *really* needs the sllloooowwww Windmills to get started. But lets grab a rock and head to the Gazebo – Mahatma style (no resting rocks on shoulders! carry ’em!)

    The Thang:

    Christmas Songs! Yay! YHC queued up his Spotify Playlist (including favorites like Destiny’s Child, Queen, Run DMC, Vonda Shepard and more). While we celebrate the coming holidays, we’ll run through 10 sets 3 times (yes, a total of 30 sets. PAX math skills need help early in the am). Each set: 45 seconds then 15 seconds of work (yes, 30 sets each for 1 minute equals 30 minutes of work).

    Shoulder Press, Lunge, Curl, Big Boy Situps, Burpees, Rows, Squat Jumps, Bench Press, Box Cutters and finish up with the Irish Jack Ass (thanks, Screwtop, for introducing me to these – they really kick my ass. 45 seconds of them? Yeah right – something for me to strive for…)

    Back to the Rock pile, and back to the flag.

    Welcome aboard “Ring of Fire” (though I’m regretting not going with “Sunshine”. But such is life.).

  • Cinco de Mayo – from Hokie

    Sandy, Sweetness and Rosie greeted 7 Pax and Weee Little Sand Bag for a Cinco de Mayo celebration today.

    Hope you enjoyed the Cinco Celebration after some loosening up lead by Left Coast

    @Triple Shift
    @Scott Landry
    @Fracsac
    @Vagabond
    @Vince Kenner bruh

    The Thang

    Seven stations with the first station being the timer

    1. station one – cinco de Mayo – 5 segments 1.1agility ladder
    1.2 bear crawl
    1.3 Sprint
    1.4 Burpees (Cinco de Mayo – 5 of course)
    1.5 Sprint back

    2. Bear crawl pulling 80# sand bag

    3. Lunges with 60# sand bag

    4. Curls with 45# sand bag

    5. Motivators (cinco de Mayo… start with 5!)

    6. Shoulder taps

    7. Squat, clean & jerk, shoulder press with 60# sand bag

    Rotate … 5 rounds

    1. High knees through agility ladder
    2. SSH
    3. High knees going left
    4. High knees going right

    Ran out of time

  • NDFF – A Pontiff Original

    7 Pax posted for an Old School Uptowner brought by YHC. A disclaimer was given, followed by a short mosey to the rock pile.

    Warmup

    • IW IC x 15
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Bat wings

    Grab the rock and Cusak, aka rifle carry, to open field where YHC has some cones set up for 11’s. There was song and the Pax was filled with joy, until we got to where we were going.

    1 x 8 count rock builders on one end, bear crawl 30 yards, 10 x big boi sit-ups, bear crawl back.

    After round 4, where 4 x 8 counts and 7 big boi sit-ups were reached, all pax fingers were numb. YHC called an audible and changed to rifle carry in place of bear crawl.

    Circle up for rock work – IC

    • Curls x 10
    • Rows x 10
    • Elf on the shelf – left x 10
    • Flutter kicks x 10
    • Elf on the shelf – right x 10

    Return the rocks and mosey back to the flag.

    COT

    NMM

    • The temperature yesterday and today looked the same, but the frost suggested it was far worse today.
    • North Dakota Finger Freeze was a hit – a hit to the fingers. YHC may have been presented the finger if the PAX had any feeling left in theirs. Some of the Mumblechatter was rather vulgar.
    • Coffeteria was great, making the beat down worthwhile.


      Thanks for posting with me today, and for allowing me to be a part of such a great organization.

      SYITG

  • Joyful Joyfish (The Joy 2020-11-30)

    Chilly morning out at the Joy with 5 PAX: Hokie, Chips, Fracsac, Kenner Brah, Catfish (Q).

    Started with the quick standard warmup – Abe Vigoda, Grass Grabbers, SSH, Imperial Walkers, 8-Counts.

    Grabbed blocks and paired off for a Farmer’s Carry Dora (100 burpees, 200 overhead claps, 300 flutter kicks (2 is 1), while partner did a farmer’s carry with two coupons between light posts). Once done, did some curls in cadence to keep the arms a’ burnin’.

    Next, PAX lined up near bike path for solo OYO exercises. Rifle Carry up the levee, then 40 chest presses, 30 curls, 20 thrusters, 10 blockpees (all 1 is 1). Rifle carry back down.

    Lined up on grass east of path for Lt. Danger – Incrementing Lunges (2 is 1), squats, and merkins (all with block). Incremented in 2s.

    Back to starting zone, Block Webb for the finish. CoT. Coffeeteria at Panera.

    My first attendance at the Joy. Great spot, great times, great weather!

  • Rockin’ at the Renaissance

    The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • grass grabbers IC x 10
    • IW IC x 15
    • AC Fwd and back x 20

    Time to get to it with EMOM

    • 10 burpees every minute on the minute x 10 minutes

    Mosey to the side of NOMA for Double shots with Jack Webb at the bar

    • 1 merkin with 2 air presses in the people’s chair on the NOMA wall
    • 2 merkins with 4 air presses and so on…
    • 10 merkins with 20 air presses in the people’s chair

    Mosey to the back of NOMA for Dora

    • Partner up
    • 100 Burpees cumulative
    • 200 Overhead claps in People’s chair cumulative
    • 300 squats cumulative
    • Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack

    Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees

    Stay at the back of NOMA for Sunday Morning’s

    • 10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
    • all Pax complete at least 5 rounds OYO

    The rain let up and some pax were dry. Finish off with

    • Superman IC x 10
    • LBC’s IC x 20

    Mosey back to the flag for COT.

    NMM

    • 10 Pax on a rainy Sunday morning is impressive
    • 3 of the Pax were under 18, solid young men!
    • Another low impact solid beat down!
    • 100% participation at coffeteria!

    SYITG