F3 New Orleans

Tag: Hokie Pokey

  • Can I get the Instructions Again? – from Architect

    Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout.

    Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible as we went through some suicides with and without the rock. FNG showed up late, but jumped right in. PAX felt guilty and grumbled that no one brought an extra rock to share.

    We moseyed over to the Hill, and capped the workout with some 11’s accompanied by OHP at the top.

    Ended with more confusion in the COT, but was finally able to get FNG a shiny new name, Radiohead.

  • Not a professional, also not Kenna Brah… – from Bolt

    Coming in hot and tempted to grab my speaker given Kenna Brah’s previously scheduled Q, I opted to have faith KB would screech in behind me to lead the BD—shoulda grabbed the speaker. Too late; disclaimer and urging the pax onto the field still hopeful for the Qs emergence during the “Warmarama (sans music—the pax were disappointed). Usual stuff with a Scantron stretch added in just because. Guess YHC is the Q and also not Kenna Brah.

    The Thang: Bogey astutely noted as Warmarama ended that pax would gather along the goal line in plank for what was going to b a periodic BD opener and now YHC is almost forced to make it as much a mainstay as Rapper’s Delight and burpees (u can thank Bogey)—Plank Hurdles (the pax from Monday rejoiced) and Vagabond started us off on the right hash rather than midfield, the path had been set. Upon completing the length of the field to the back of the opposite end zone (despite Bogey urging to continue to the tracks) it was time to circle up for 25 LBCs, on your feet for 5 burpees OYO, sixes for 20 wife pleasers, up for 5 burpees, sixes for O-rings 10x each direction, 25 monkey humpers (a theme had developed which cleared the track of all onlookers) 5 burpees.

    Continuing his Nostradamus-like ability, Bogey correctly predicted after our mosey to the playground equipment that morning calls were next. These really sucked on Monday with 12 people and they still sucked today with only seven people.

    Mosey to the far curb of the gym parking lot for 20 tricep dips to warm us up for bears eat crabs in honor of Charmin (who it turns out had a fender bender otw to the BD). The Architect was successful again in completing the course as a crab along with Heisenberg who ventured in with his passport from the BIG CITY. All other crabs became bears upon my tag, yet ate no crabs. Circle the six and bear crawl the rest of the way with them—no man left behind.

    Mosey to the pavilion for 20 RLSU, 15 derkins, 20 LLSU and then in honor of Mahatma, the plank-merkin Indian “run” much to everyone’s delight–ful groaning as we got to the halfway point.

    Mosey back to nearest end zone and circle up for protractors cuz Pool Boy remarked how much he liked them Monday except we were only able to dedicated 1 minute to them for time—I won’t let u down next time, Pool Boy. Back to flag, COT.

  • All the Parts 6/12/23 – from Bolt

    Warmorama of the usual but almost with the wrong song—corrected, commence, complete. 

    The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work…
    Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends as a barely can walk. Mosey to playground and plank along edging for Morning Call (really wicked with 12 pax; modify to two groups of six next time???). 

    Mosey to rock pile for medium rocks and all the parts (lower body, upper body, abs):
    Curls, LBCs, reverse lunge, protractors, tricep press, O rings, wife pleasers, Yang squats. There were several 5 burpee tolls paid to skip songs, mainly at War Eagle’s hand (for those who don’t know, War Eagle is practically a Kotter and when he does post, he likes to complain about being there for a real workout while not actually working out…). Back to the flag for COT with the KnOT group. Two DR: Cliff Notes (79!), Cousin Eddie.

  • Rucking, Running, and knees over toes (oh my!) – from Charmin

    Bolt pushed us ruckers to a pace of 16:52. The runners did whatever it is they do, and the kots guys were late (what’s new lol).

    Cot was about loving our loved ones while we can.

  • Remove the Fear-Cuffs – from Mahatma

    For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.

    Short warm up consisting of:
    Scantron stretch
    Side lung
    SSH
    Plank
    Shoulder Taps

    Grab a rock:
    Rd 1
    Front Raises x 10
    Front lung knee to ground
    Sqt press
    X 2

    Rd 2
    Burpee x 5
    Goblet sqt
    Push Up
    X2

    Rd 3
    Curl sqt press
    V Ups
    Box Jump
    X 2

    Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.

    One lone wolf runner – Hawg should up to close out the total.

    COT

  • Sabbath Day! – from Vagabond

    Warmup, jump rope, pax choice with rock, Sunday mornings, plank

  • El Diablo’s BDSM (Burpees Don’t Suck Much) – from Bolt

    In preparation for my 3 yr MANniversary Q 6/5, while DR in The Woodlands, YHC wanted to try something new, except of course for the warmorama song bc the pax want what they want and who am I to deny them?! Started with Abe Vigoda then followed by Abe SLOgoda after Bogey, at coffee recently, challenged the idea of what’s a warmup, contending that SSH is too high impact for a warmup. Next, of course, were SSH followed by the usuals. Walk the field backwards to the playground equipment, music blaring to create pax pleasure and pain, depending on the listener (GLORIOUS).

    Morning call x5: this made for a long plank and plenty merkins with 17 pax (it IS starting off to be a good morning), especially with Hand Grenada and Vagabond dragging ass to the pull up bar at the end. Mosey to pavilion where the skip rule was explained, prompting Rudy to immediately make us pay 5 burpees (no double skips so thank Rudy for Sandstorm).

    El Diablo Ds: Dry Docks, (20) (Fast Tax doesn’t like screaming, pay five burpees), Dolly (25), Dips (20), Dying Cockroches (31 just cuz), Derkins (20), Dirty Hookups (20), Diamond merkins (5, they suck at the end): all in varied cadence (the Pax loved that part). Mosey back to warmorama spot and circle up with me, no more skipping allowed.

    100 Burpee playlist (below): burpee the key word(s) and perform a movement in between (SSH, Seal claps, IW, OH claps). 30 sec rest between songs. YHC pivoted the fourth song to be LBC/wife pleasers and still ran outta time (Fast Tax was first to call time so that must mean it was good. Good meaning bad, not good meaning good—this pleased YHC). Honored, motivated, and appreciative as always, pax! COT.

    100 Burpee Playlist:
    Flower/Moby: SSH, “Down”
    Tubthumping/Chumbawumba: Seal
    Claps, “Down”
    Roxanne/Sting: Imperial Walkers, “Roxanne”
    Get Back Up/Toby Mac: OH claps, “Get back up”

  • Knees, Toes, Sprinting, and S&M – from Bolt

    Tuesdays have become quite the mixed bag of options and this week we had knees over toes, interval sprinting and stretch and mobility with a DR visitor, Buzz Kill, from Pearland, TX choosing S&M

  • Birthday Q with no Plans – from Pillsbury

    It was a not so humid morning with a tad breeze. I woke up later than expected, but arrived at the AO at 5:10am. I made my rounds to locate spots for our unplanned work out and hoped that I could come up with something worth it that could challenge everyone.

    At 5:30 I announced I was the Q explained I was not a professional! No feet in mouth this time.

    Some of us mosey over to the football for warm ups the rest hit the track for knees over toes

    Warm o Rama

    30 side straddle hops
    30 lbc’s
    30 grass crabbers
    20 mountain climbers
    20 Abe Vigoda
    20 forward arm circles
    20 reverse arm circles
    20 over head claps

    Mosey over to rock pile and pick a medium rock. Since it’s Monday and that means ROCK CITY, all of the following dealt with rocks.

    5 stations each
    advancement you added another 10 reps each station, which ended in total 150 reps. Sounded better in my head than actually trying to do them. Made adjustments to 5 instead of 10.

    150 overhead press
    150 curls
    150 rolls
    150 chest press
    150 big boy sit-up without rock

    Mosy back to rock pile and walk backwards to home base. Hopefully everyone received a well balanced workout this AM!

    #WeddingPlanner #TripleShift #Scantron
    #Tenderlion #Rougarou #Hokie #Charmin #KennaBrah #Bolt #HandGrenada #Mayhem #PVC #PoolBoy #Vagabond #Boo-Boo #Pillsbury

  • Im Prompt 2 – from Vagabond

    10 burpees x5
    BLIMPS
    More burpees and bench work
    Mary