F3 New Orleans

Tag: Kilo

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • 5 Years On – from Rudy

    5 Years ago, my Dad passed on after a short cancer battle. 5 years can fly by in an instant – still feels like yesterday. Today, I drew up a Q calling on memories of him.

    Grab a rock. YHC was happy that Mr Rogers noticed that I got a larger one. Trying to do my Dad proud…

    The Thang: 1 minute of exercise, 30 seconds of rest. Each time, that rest would include 4 burpees.

    Round 1: Dad loved his DEWARS. Derkins, Elbow Plank, Werkins, American Hammer, muRkins, and Smurf Jacks. 24 Burpees in.

    Round 2: Dad, an OB doc) loved delivering babies. STORK: Squat, Thruster, Overhead press, Rows, Kettlebells. 44 Burpees in.

    Round 3: An avid golfer, with 4 hole-in-ones: GOLF: Gas Pumper, Outlaw, LBT, Flutter Kick. 60 Burpees.

    Round 4: He introduced my kids to his favorite snack – Peanut Butter and Butter sandwiches. PBB: Piston, Big Boys, Bench press. 72 Burpees.

    Round 5: He gave me my name – Robert Paul Christmann, JR: Jump squats, Rifle hold. Last time, we only did 3 burpees – brings a total of 79 burpees, his age when he passed.

    Back to the flag for COT. I still remember when my Mom called 5 years ago. It wasn’t a surprise. I was flying to Madison that day, hoping to see him one last time. I didn’t get to that time, but I am blessed with memories of the times I shared with him. Grief and sadness help shape us all – so today, I can be thankful both for my time with him, and for the times I still miss him.

    Thank you all for letting me share some memories of him!

  • BOMBS & POMS – from Kilo

    A little stolen BD this morning from the PAX in JAX

    0530: disclaimer given
    0531: mosey started to the W-O-R
    SSH, TIE Fighters forward and reverse, HB, and IW, finish with the Vagabond Sunrise

    Mosey to the parking lot, quite a bit of grumbles about the amount of moseying down already… partner up and on to the THANG

    BOMBS – burpees, overhead claps (in a deep squat), merkins, big boys, and squats: 50, 100, 150, 200, 250
    Pax take turns running to the light pole that was illuminated with a plane directly over it and back. Some chasing and sprinting was done so as to keep up the spirits.

    POMS – plank, reverse plank (aka Overhand Plank), merkins, squat hold all for 20 count by the resting Pax

    Mosey back to the W-O-R spot for some broga and MC’s sprinkled in

    COT: gratitude for all that the Sky Q has done for us this week and for a successful Leg Quarter Cook-off tomorrow

  • The Daniel – from Kilo

    YHC woke up ready to Q, ready to pick up the pace to get through this week and ready to honor one of our fallen heroes. Inspired by The Architect’s callout a few weeks ago to Q more this was my 2nd Q in as many weeks. And so on the Eve of El Diablo, YHC did what all good non professional trainers do… googled “hero workouts” and scrolled a little bit until the Daniel popped up. The PAX came out from the gloom, some in cars, some on foot coffee in hand, some on bikes and we began the Thang.

    The THANG:

    WOR: SSH, GG, Hillbilly’s, Slow Pagodas, Imperial Walkers, and finished with some TIE Fighters

    @ the Playground
    5 Rounds: 10 pull-ups, 10 merkins, hold a plank and rotate

    Mosey to the track for a 400 m Washington Football Team Run

    Rock Pile Partners: 10 thrusters, merkins, 11 thrusters, merkins

    Mosey to the track for 800 m on your own

    Different partners: 10 squats, merkins, 11 squats, merkins

    Started a Washington Football Team run but cut it short, PAX were beginning to think something was wrong with YHC… moseyed to a wide spot in the road,

    20 count merkin Ring of Fire
    Broga
    10 count merking Ring of Fire (lest Vagabond not feel like he was exercising)

    Finished with COT: Gratitude for community of F3

    SYITG

  • Big Boy Battle at the Mound – from Mr Rodgers

    Conditions: Foggy, springy, and perfect for chaos

    Disclaimer? What disclaimer? YHC was so locked in on the plan that a PAX had to ask if we were doing one. Oops. Onward.

    Warm-up at the Rock Pile:

    Low Slow Squats

    Hillbillys

    Grass Grabbers

    4-Count Wife Pleasers

    Peter Parkers

    Shoulder Taps

    Game On: Grinder Relay
    Teams of two. One rock per team. Rifle carry to the Indian Mound with rock hand-offs mid-journey. Let the madness begin.

    Round 1 – 4 Rounds, 3 Sets:
    Set 1:

    P1: Bear crawl up, crawl bear down

    P2: 10 Thrusters + Big Boys until tagged

    Set 2:

    P1: Mound repeat

    P2: 10 Shoulder Presses + Big Boys

    Set 3:

    P1: Mound repeat

    P2: 10 Rock Swings + Big Boys

    Scoring was based on total Big Boy sit-ups per team… which got chaotic fast.

    Mahatma started crawling before instructions were even done (classic), tanking his team’s strategy from the start.

    Round 2 – 1 Round, 3 Sets:
    Now with lunges instead of crawls. Exercises included:

    Burpees

    Squats

    Bent-Over Rows
    (And yes, more Big Boys… so many Big Boys.)

    Winners: Kilo and Mayhem – focused, efficient, and didn’t ask how many reps the other teams had.
    DQ’d Teams:

    Vagabond: Spent more time asking for others’ counts than doing his own.

    Mahatma & Hand Grenada: Jumped the gun, ignored instructions, and swapped bear crawls for lunges due to… stickers.

    Penalty: Losers carried the winners’ rock back. Because pain builds character.

    COT: Quick name-o-rama, a prayer to be grateful for strong bodies (and tougher minds), and we called it a wrap.

    Moral of the story:
    Follow instructions. Respect the stickers. Never trust a Q who skips the disclaimer.

    AYE! 👊

  • Miracle Monday – from Kilo

    With the current scuttlebutt that New Orleans is potentially maybe who really knows thinking about adding an NHL expansion team, YHC thought it would be good to toast one of hockey’s great coaches, Mark Johnson who also happened to play on the 1980 USA Miracle Team.

    Rudy was the first to show on this 65 degree morning in the gloom and we gave it one minute to see if any other PAX would show up… pretty soon we heard the familiar flip flop flip flop of Hawg trotting down the road. A quick disclaimer was made and we were off to the pile.

    Two PAX (Scantron and Handgrenada) showed up out of the gloom but only one joined for the Warm-o-Rama, a quick one to get the blood pumping because it’s Monday morning and we got rocks to lift. Mr. Rogers showed up while we were rock picking shocked that he missed the warm up… Rocks were selected and mosey commenced to the parking lot.

    The THANG:

    5 rounds because we have 5 days to conquer this week for Sky Q and our Families.

    1. 10 x chest press, run to the yellow poles with lights and 10 merkins
    2 chest press + 10 x shoulder press, run, 10 merks + 10 burpees
    3. CP + SP + 10 x squat, run 10 merks, 10 burps, 10 lunges (2 is 1)
    4. CP + SP + SQ + 10 x KB Swings, run, merks, burps, lunges, 10 decline merks
    5. CP + SP + SQ + KB + 10 Dips, run with rocks

    Then we did a remake of the wall sit in Miracle (go watch it if you haven’t, go watch it if you love an underdog, go watch it if you have or don’t have any patriotism… just go watch it). We passed the rock a few times during the wall sit made the KnOT’s guys jealous of our sweat, TripleShift didn’t know we were even there he was in such a meditative stretch.

    Slow Indian mosey back to the rock pile to finish with bicep curls then to the field for a round of Mary which was just variations of wife pleasers and superman to boat, stretched for about 30 seconds and that was the day. #SYITG

  • Never Forget the Disclaimer – from Architect

    48 degrees and misty….gross.

    6 PAX gathered amid the gloomy conditions. Q was intentional about delivering the disclaimer, gotta CYA these days, ya never know who’s out to get ya.

    Warm-a-rama ensued – moseyed to gym, Abes, Love, Fighters, grabbers…then to playground.

    5 Pull-ups, 5 Merkins, 10 squats – repeat for about 6 minutes.

    Rocks selected (cuz it is Rock City, wouldn’t want anyone thinking they came out for anything else) and headed to pavilion.
    Round 1
    12 OHP
    12 Rows, 10 OHP
    12 Curls, 10 Rows, 8 OHP
    12 TriCep, 10 Bicep, 8 Rows, 6 OHP
    12 Chest Press, 10 Tri, 8 Bi, 6 Row, 4 OHP
    12 Kettlebell Swing, 10 CP, 8 Tri, 6 Bi, 4Row, 2 OHP
    Round 2
    12 Rock Burpees
    12 BBSU, 10 RBs
    12 Chest Press, 10 BB, 8 RB
    12 Leg Lifts, 10 CP, 8 BB, 6 RBs
    12 Goblet Squats, 10 LL, 8 CP, 6 BB, 4 RBs
    12 Thrusters, 10 GS, 8 LL, 6 CP, 4 BB, 2 RB (good things i gave disclaimer)

    Return Rock…COT. Cheers

  • Workout – from Vagabond

    Mr. Rogers Q was not in the neighborhood so I took it and did a modified dirty mcdeuce with rocks around gym with burpees sprinkled in.

  • Make ’em say Uhhhhhggggg….. – from Architect

    YHC arose on time and ready to take on whatever today’s Q was to serve up. Upon arrival, only 4 PAX were present and after a few mumbled greetings I was enlightened with the fact that I was indeed the Q for the day (I blame Rudy for my lack of awareness).

    Disclaimer provided and off we mosey’d to the Rock Pile for warmups. A few more less inspired PAX arrived, one donning a new garment that apparently made him feel “like one of the cool kids”. A little of this and a few of those, now we are nice an warm.

    Da Thang….
    Rocks were selected, and we cycled through a deconstructed “clean and press” focusing on form and mobility. Deadlifts, rows, squats, OHP and then finally putting it all together for the full movement.

    PAX mosey’d to hill for next exercise. 5 min plank holds, if rest was required, PAX ran up and over hill to resume planks on the other side. Apparently some felt it unnecessary to engage in the prescribed plank position and just ran up and down for 5 mins, it must’ve been his new threads. Others fought till the end, although form was questioned and criticized by certain individuals, again, must’ve had something to-do with being a “cool kid”.

    PAX continued to the gym to perform 5 min wall-sits with 3 burpees to be performed during “rest periods”…it came as no surprise that yet another vest-donning PAX felt this was an unacceptable exercise and thus performed burpees for the duration while offering kind words of recommendation on form to the others.

    Final round of holds were done back at the rocks, Over head holds for 5 mins. This is where the majority of the “UHHHGGGSSSS…” were vocalized. I think everyone did these, but there was probably someone that chose to do something else, regardless of what they were wearing.

    Final exercise was a quick round of PAX’s choice of movements with the Rocks. We had squats, OHP, Big-boys, merkins and probably something else…it was delightful.

    COT with minimal announcements and intentions, special thanks for all that is past, present, and future.

    No AI were harmed in the making of this beatdown or BB.

  • Year of the Snake🐍 – from Thumb War

    Year of the Snake🐍-

    CHÚC MỪNG NĂM MỚI
    (Happy Lunar New Year)

    I checked the field conditions when I got out there and felt it was dry enough for a field focused workout.

    As the pax gathered Bogey brought to everyone’s attention today is the start of the Year of the Snake which Hawg added happens every twelve years.

    Moseyed to center field for Warm-a-Rama:

    Abe Vigodas
    Low slow squats
    Grass Grabber
    SSH
    Mountain Climbers
    Parker Peters
    Thai fighters forward and back. I thought this was the spelling but Mayhem clarified during the warm up it’s Tie Fighters https://f3nation.com/post/tie-fighters

    The Thang – Dirty McDeuce

    4 sets of 3 exercises done to 12 reps 1st 2 exercises were on your own and the 3rd was on a 4 count.

    Set 1:
    12 Hand release Merkins
    12 squats
    12 Flutter kicks

    Run lap around track

    Set 2:
    12 diamond merkins
    12 Bobby Hurleys
    12 big boy sit ups

    Run Lap

    Set 3:
    12 Carolina dry docks
    12 alternating lunges
    12 hello Dollies

    Run Lap

    Set 4:
    12 wide merkins
    12 wife pleasers
    12 penguins

    Run Lap

    With time to kill, I added 2 extra sets to make it an extra Dirty McDeuce.

    Set 5:
    12 plank jacks
    12 calf raises
    12 Freddy mercuries

    Backwards jog to end of field and sprint back to Center

    Set 6:
    12 Merkins
    12 monkey jumpers
    12 LBC’s

    Backwards jog to end of field and sprint back to Center.

    Ring of Fire
    Al Gore’s and Squats
    Leg raises and flutter kicks

    Mary – Dealers choice with a 15 count max
    Thumb war – Freddie mercury
    Mahatma- crunchy frogs
    Bogey- LBT’s
    Vagabond – Pickle Pounders
    Mayhem – X Factor
    Hawg – Big Boys

    Finished up with burpees in the last minute to help Kilo with MABA Challenge

    Short mosey

    Naked moleskin:

    Mahatma had questions about Lunar New Year that we didn’t have answers too. Like what is the semblance of the wood snake.

    There was a soccer ball left on the field that mahatma initiated us kicking it around and passing until the end.

    My counting still needs work.

    Hawg was really pushing Kilo on deconstructing merkins.

    Hawg suggested I should have done a 12 animals themed workout