F3 New Orleans

Tag: Hokie Pokey

  • 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

  • Can you see it? – from Charmin

    Today was all about seeing. Seeing 16 PAX show up, seeing Rudy not read the “No Parking”, and YHC and others seeing how hard we could push ourselves in the gloom.

    Typical, KnOTers, Stretchers, and Runners were there.

    Ended with COT emphasizing that we are all figured a spiritual battle and asked for our guardian angels’ help.

  • Descend the Ladder con Roca – from Bolt

    Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists.
    The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press.
    Begin at first tree along side the parking lot facing the gym (it was here that Mahatma took off to second tree to do exercise one—not the directions!), Carry rock to second tree for second exercise where we all paid five burpee penalty for the transgression.

    At fifth tree plank on the six, turnaround and head back the opposite way with one less rep/exercise finishing at starting point. Rinse/repeat until we’ve descended the ladder.

    It was prior to starting round six that I introduced the skip exercise rule: call out, “skip” and roll Deca die of pain for our fate that replaces the skipped exercise, advance to next tree and resume the ladder. Mr. Rogers went first, followed by several others; we did ultimately finish the ladder in time to return rocks and circle up at the flag for Rochamburpee until time: winner does five merkins, loser does three burpees.

    Honored to lead and totally spent; this one sucked. COT.

  • KISS – from Hokie

    9 Pax showed up to see Vagabond’s bag of fun

    Keeping it simple just two exercises
    100 Merkins
    90 Squats
    80 Merkins
    70 squats
    60, 50, 40…

    Between sets
    Backwards run to irrigation then run back to the bacon

    As always closed with Sunday mornings

  • Consistency – Unchanging In Nature, Standard Or Effect Over Time – from Charmin

    With Q Source being directly after this beatdown, YHC reflected on the fact that results are often brought about through Consistency. There was the normal group of KnOTers, Kennah Brah as the Lone Rucker, and a handful of Runners. Everyone did their own thing at their own pace and made it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.

  • 4 Corners – from Vagabond

    Warmup

    2 laps round track with rock – 15 reps each corner
    Rows
    overhead press
    curl
    Knee lunges rock twist

    Parking lot – conveyor partner up
    1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back
    Pax 2 big bois while waiting then backward runs to get rock brings it back rifle carry
    3x

    Gazebo pax choice

    Al Gore with rick extended

    COT

  • Easy as 1, 2, 3 plus an FNG – from Bolt

    The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.

    The Thang:
    Dry dock ladder up the bleachers
    Squat ladder in reverse count down the bleachers, mosey to playground.

    Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.

    Easy as 123 (AMRAP):
    Chest press 1 min (really made the burpees tougher)
    Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
    Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)

    Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???

    Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.

  • The not so secret Wally Sprint – from Fracsac

    The Wally Sprint AO is no longer a secret, as could be seen with 17 posting today. Dinghy scoped it out last week and inevitably reported back to Moana that it was indeed an acceptable place to post. So Moana put his EH hat on and brought in a new member to our cult….err….Group!

    10 Pax sprinted under the direction of Pai Gow while rest did Knots or S&M. There’s something for everyone on Tuesday at Pontiff, so come on out and then hit up the Discipline is Destiny discussion after.

    COT

    NMM

    Welcome Judy P! It’s a reference to a judge and his last name is Long. Apparently we need help in the naming category. TCLAPS to Moana for the EH!

    Oh, and Strava tells me I’m a local legend in the 400M at Pontiff. Think you can take the title? C’Mon!

    SYITG

  • Remember 9/11 – from Fracsac

    With a Q-less Rock City at 0530, the Knot’s Pax left to do their thing so YHC gave a disclaimer and took the reins. Started with a warmup on the field.
    Mosey to Rock pile and grab a medium rock.
    With this being anniversary of 9/11 we had a 9/11 themed beat down.

    10 no cheat ‘mericans and 11 burpees
    3 sets of 11 reps with a rock of stuff

    10 no cheat ‘mericans and 11 burpees
    3 sets of 11 reps with a rock of stuff

    10 no cheat ‘mericans and 11 burpees
    3 sets of 11 reps with a rock of stuff

    Mosey to gym and find some bleachers.
    9 steps up and down x 11 rounds

    Lots of calf raises followed by some Mary.

    COT remembering the attack 22 years ago.

    SYITG

  • The Day After the Day of No Labor – from Fracsac

    10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.