F3 New Orleans

Tag: Hokie Pokey

  • 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

  • Run and get ready for Grow Run … sign up now – from Hokie

    5 Pax arrived to prep for

    https://growruck.com/rrloader/

    Sign up now

  • National Drive Thru Day – from Rudy

    July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.

    Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”

    Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.

    * Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.

    Then grab a rock and lets head to the Pavillion for some Tabata.

    Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.

    Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).

    At this point, Bogey and others seemed VERY upset about the musical choices.

    Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.

    Mosey back to the flag to the sounds of Eye of the Tiger for our COT.

  • Deep Sea Diver Down then Up and Up – from Heisenberg

    Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20

    Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.

    Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.

    Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips

    Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.

    Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.

    Mosey to Benches – Monkey Humpers IC x 25

    Mosey to Swans – Jack Web to 5

    Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.

    Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10

    Mosey to Back of NOMA – 3 Sunday Mornings

    Mosey Back to Flag – Time for 5 Burpees
    COT

  • Vacations continue … and so do workouts – from Hokie

    As 0530 approached and no trains in eyesight, earshot or the app

    2 pax went running (which grew to four) and one went to KnOT and no one did S & M

    As 5 closed out at COT, we lifted up Frac’s mom and her recovery, Frac’s M and her continued health and Frac’s work headaches

  • Sleep well you Nutria – from Hokie

    Thursday, July 20, 2022, at an AO known as Wally Run. Only two individuals participated The Architect and Hokie. It seems like the rest of the Pax (participants) were absent or took a break due to enjoying some drinks on Wednesday night after the CSAUP (Completely Stupid and Utterly Pointless) event called Gnarly Nutria.

    During the event, The Architect took charge and ran the Wally Run, leading the run from start to finish and setting the pace only he could match.

    On the other hand, Hokie focused on taking care of his knees and tibialis (shin muscles) by performing knees over toes training. Knees over toes training is a specific exercise technique that targets knee health and strength.

    Additionally, in our COT with lifted up thr upcoming St. Vincent 500 in Thibodaux, as a future fitness challenge or race that the F3 guys should Clown Car.

  • El Diablo – from Pool Boy

    Temperature 84 degrees.

    After giving brief disclaimer, Mosey to bleachers near back of the playround.

    Warmups –

    SSH
    Imperial Walkers
    Grass Grabbers
    Mountain Climbers
    Arm Circles

    Round 1
    5 shoulder taps, 10 plank jacks, 20 merkins, 30 squats, run up and down bleachers, run around parking lot and back. 3x
    Round 2
    Mosey to mini levee, line up shoulder to shoulder with hand slap between pax. – Indian merkin ladder
    Round 2.5
    In teams of 2, bear crawl race.
    Round 3
    Under pavillion by the track, calisthenics consisting of dips, LBC’s, step ups etc
    Round 4
    Head to football field, 2 man relay. 100 yard sprint/jog; teammate does burpees

    Head to the Flag. COT