F3 New Orleans

Tag: Hokie Pokey

  • 1988 National Championship – Again – from Rudy

    YHC decided to start the Birthday Week bonanza with a replay of his very first Q

    1988 National Champions – A Year in Review

    So as 530 struck, 9 PAX set off to the rock pile (it would grow to 12 as late arrivers Heisenberg, Mr Rogers and Wedding Planner joined us during the warm up) while another 5 went off for KoT.

    Circle Up for quick warm up to get blood moving. Grass Grabbers and Don Quixote (what they were called back in 2016, according to my backblast) and then describe the workout. Hand Grenada had the audacity to talk smack about the recency of this national championship. Yet he proudly recalled the 1959 Ole Miss championship year.

    Lets relive the year.

    Game 1: #13 ND 19 – #9 Michigan 17. 5 foot nothing freshman Reggie Ho boots 4 FGs. 19 count IW, SSH and Peter Parkers. False Start as Frac appropriately notified the Q that he was performing Hillbillies. And a 5 burpee penalty applied to Kenna Brah for talking smack.

    Game 2: ND 20 – MSU 3. 20 Merkins in cadence. NOLA football star Michael Stonebreaker returns an INT for a TD.

    Grab a Rock.

    Game 3: As our young QB (Tony Rice) starts showing of his arms, we’ll start working our arms. ND 52 – Purdue 7. Overhead x15, Curl x15, Row x15, Push x7. Drop the rock (Yes, Mayhem – that was 52 total)

    Game 4: ND 42 – Stanford 14. Repeat with x13, then x3 for the Push.

    Game 5: TRAP ALERT! Looking forward to upcoming “Game of the Century”, ND squeaks by. ND 30 – Pitt 20. Repeat with x9, then x3 for the Push

    Mosey to the football field, leave the rock on the baseline as we won’t be needing it for a bit.

    Game 6: Catholics vs Convicts! #4 ND 31 – #1 Miami 30. Hero of the game, Safety Pat Terrel with an interception return, and breaking up the potential game winning 2 pt conversion with 30 seconds remaining. We’ll sprint the 50 yards, 10 Squat Jumps, sprint 50 yards back.

    Games 7 & 8. The Military Academies. ND 41 – Air Force 13, and ND 22 – Navy 7. Suicide Sprints and Burpees. 10/20 then 10 burpees. 10/20/30 then 7 burpees. 10/20/30/41 then 5 burpees. Mr Rogers is FLYING through this.

    Game 9: ND 54 – Rice 11. Rocket takes it to the house! 80 yard sprint. Oh wait, HE DOES IT AGAIN. 80 yard sprint back.

    Grab your rocks, head to the pavillion

    Game 10: ND 21 – PSU 3. Bad weather so the passing game is shelved, leaning on the stable of RBs. Work our quads with Step Ups – x21 each side.

    Game 11: 2nd “Game of the century” of the year. #1 ND 27 – #2 USC 10. Coach Lou Holtz sends 2 starters home for “improprieties”. What integrity! We’ll take a seat in the people’s chair and watch the game with them. 27 seconds, then 10 curls. Repeat.

    Getting late – return rocks, head back to the flag.

    Game 12: #1 ND 34 – #4 WVU 21. Finish up with 34 LBC as we were running behind.

    COT: Count Off, Prayers for Mr Rogers for his surgery this week. He swears he’ll be back for the Friday Birthday Q!!! YHC remains incredibly grateful for this group of men and the accountability and encouragement they bring. Prayers that we all may bring those same skills and abilities to all of our encounters.

  • 5 year Westbank AO Anniversary – from Slinger

    On 15 Aug, The OG Westbank AO celebrated its 5 year anniversary. The goal was to visit all the favorite beatdown locations at the AO in under 45 minutes. Fortunately, we had a cool breeze and a great turnout of westbank and eastbank PAXs.

    Thighs opened up the beatdown with a warm up and then everyone moseyed to the Amphitheater.

    Thighs led the first Q:
    2 Rounds:
    Running up and down the 4 sets of stairs of the amphitheater.
    Station 1: 15x Hand release Merkins
    Station 2: 15x Bulgarian Split Squats
    Station 3: 15x Hello Dollies
    Station 4: 15x Speed Toe Touches
    Station 5: 15x Diamond Merkins

    After a quick rest countdown, we moseyed to the parking lot.

    Shortbus led the second Q:

    While each PAX chair sat along the wall, the PAX passed a coupon down the line. Once the coupon was passed, the PAX did 10 Merkins and then returned to the wall. When all PAX did their Merkins, the coupon was passed back down the line repeating the workout.

    Then while the PAX were chair sitting along the wall, 3 paxs ran 25 yards to a coupon and did 10 Goblet Squats and returned. Rinse and repeat until all PAX had completed.

    Then the PAX ran across the parking lot and did 50 LBCs and ran back and did 50 Merkins.

    T-Square led the third Q:

    T-Square brought a frisbee to add some levity to the workout. Pax slung the frisbee and ran in it’s direction till it made first contact with the ground. After first touch down the PAX did:

    Round 1 – 2:
    1 Burpee then lunge walk to the frisbee’s final resting spot.

    Round 3-4:
    1 Burpee then Bear Crawl to the frisbee’s final resting spot

    Round 5-6:
    5 Merkins then Burpee Broad Jump to the frisbee’s final resting spot.
    Sprinting had it’s benefits… 😅

    Slinger led the fourth Q:

    The PAX moseyed to the parking garage.
    This set of exercises consisted of running the length of the parking garage and at each new level, we did that # x10 reps of an exercise:

    Level 1: 10x Merkins
    2: 20x Squats
    3: 30x Flutter Kicks
    4: 40x
    5: 50x Freddy Mercurys

    After that, we were at 40 minutes, so we ran back down the stairs and moseyed back to the flag.

    As we got a celebratory sports drink to start cooling off, T-Square led the PAX in 20x Box Cutters and then Thighs led 3 sets of Lazy Boys.

    T-Square led the final countdown, announcements, and prayer.

    Obviously, with all that humidity and heat, it was a tough beatdown. But with all the energy of rotating Qs and supporting PAXs, we had a great celebration of the Anniversary.

    Looking forward to many more!
    The OG

    The OG 5 Yr Photo

  • Pairs of 3 – from Hand Grenada

    5:30a, per Rudy, intro, disclaimer and off to the rock pile for warm up
    Grassgrabber IC X10
    Abe Vagodas IC X10
    Squat Twist IC X5
    Kim Jung Uns IC X10
    Arm Circles Front IC X10
    On your face
    Peterparker IC X10
    Recover
    Arm Circles Reverse IC X10
    Back on face
    Shoulder Taps IC X10
    Recover
    Morocan Night Clubs IC X10

    Grab a rock and off to the gym.
    Break into pairs(in hindsight I screwed this up and shouldve broken into pairs of 3)
    Dora with 100 chest press, 200 squats, 300 LBC’s, PAX1 does exercise while PAX2 traverses the obstacle course with assisted deep lunge up ramp, run around to back of building for crab walk on the wall, then around other side of gym to relieve PAX1.

    20 count from Rudy

    Mosey to parking lot
    All PAX in straight line from tree 1, standing curls IC X10, walk in line to next tree, Shoulder Press IC X20, walk in line to next tree, Rows IC X20, walk to next tree, Shoulder Press IC X20, walk to next tree, Standing Curls IC X10.

    Mosey back to rock pile, ensure that Bogey has dropped the sandbag, then horses to barn, COT, count off, name-o-rama, announcements, intentions, prayer

    Always a pleasure to lead, men. Thanks for pushing me!!
    HG

  • Old Lady Bike – from Vagabond

    Count off, Bear crawl 1 at a time for 3 trees while others side straddle hop, hillbilly, imp walker. Crawler stands when done. Others catch up. Everyone goes 2x

    Stations
    Timer is bike around museum
    Alternating step ups
    American hammers with weight
    Jump rope
    Curls
    Box cutters

    Sunday mornings

    Mary

  • Back to School Thursday – from Hokie

    Only 5 Pax (Charmin, two Yutes, Kenner Brah, Hokie, tenderloin) made it out in the cool 85° morning to run, ruck or KnOT

  • Dora’s lazy mean sister – from Kenna Brah

    Birthday Q
    8/7/61

    Arm Circles
    Twists
    Imperial Walkers
    Abe Vigoda
    Low Slow Squat

    Flora 1-2-3

    100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.

    200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

    300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

    200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

    100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon.
    Rifle/any carry down to the gazebo for some recovery stretches
    Return to rock pit for Ring of fire till times up – then backwards walk/jog to flag
    COT

  • Runner, walker, and KNoTers – from Charmin

    In a rare turn of events, we had no Ruckers, YHC was the only runner, and Hokie didn’t have his shoes KNoTted properly.

    Overall this workout was about putting our noses to the grindstone, doing what we are called to do, and trusting that we would all show up back at the flag at 6:15.

    COT ended with prayers for conforming ourselves to the will of God, knowing we have both temporal advocates, but also an Eternal Advocate, and praying for a HIM and his family.

  • Rudy got sold – from Mayhem

    Q started selling Rudy at 7:30pm the evening before on showing up to the proper AO… ABC (always be closing)… Rudy got sold

    530am
    Disclaimer
    Mosey

    Warmarama: windmills, grass grabbers, side straddle hops, peter parker peter, mountain climbers, arm circles, reverse arm circles

    Rock pile then to the parking lot

    Doracides
    2 PAX work together
    Suicides first line, 1 burpee and back, second line 2 burpees and back, third line 3 burpees, tag other PAX and rotate
    100 merkins, 200 squats, 300 LBCs

    Take the rock to the bollards, manmakers until Triple is done five, take rock back to the start

    Circle up with me
    Game of dice
    Ended with Rudy’s low slow squats

    Back to the rock pile
    Back to the flag (one minute late because of Rudy’s squats)

    Prayer requests for PVC, Rudy’s daughter, Wedding Planner’s friend and all those that are going through a rough patch that we may not know

    Have a great day and weekend

    SYITG

  • Hump Day Beatdown – from Vagabond

    Warmup

    3 exercises then round the gym between each with bear crawls and lunges

    Pax choice under gazebo