F3 New Orleans

Tag: Left Coast

  • Disclaimers Start at 5:29 – from Belloq

    Arriving early to Pontiff for my 1 mile warm-up run, I was trying to recall how I was assigned the Q for the day at El Diablo. Don’t remember signing up, just getting an invite on my calendar. Oh well, time to lead…Not knowing how many would arrive, I thought through several scenarios. As my run came to an end, I was happy to see 7 men stretching and preparing for a challenge and all pre-planned scenarios went right out the window.
    The time was 5:29 and I gave the disclaimer. 5:30 strikes and RevSox arrives as I give the direction to mosey to the rock pile. He begins to mention the missing disclaimer which I pointed out was done in such a way to maximize out time working out.

    Gave direction to circle up on me by rock pile to begin warm-up

    Warm-up
    15 8-count bodybuilders to get the blood pumping
    Arm Circuit (15 Arm Circles Front and Back, 20 Seal Claps, 20 Overhead Press, 20 Overhead Claps, 15 Moroccan Nigh Club)
    31 SSH
    3 rounds of Ring of Fire (Merkins to Monkey Humpers to Bonnie Blairs (2-is-1)
    Mosey to the Mound

    The Thang
    7’s
    Start on track side go to top, do 5 lunges both legs (i.e. 2-is-1), other side 6 8-count body builders, back to top for 5 lunges both legs, to track for 1 big boy sit-up…repeat with 5 8-counts and 2 big boy sit ups…etc

    Moseyed back to rock pile for Mary.
    5 Minutes of Core —30 seconds Halos Clockwise, 30 Seconds Halos Counter Clockwise, 1 Minute Corkscrew (reverse crunch with a twist), 1 Minute Dynamic Plank, 1 Minute Chainsaw, 1 Minute Slow, Controlled Big Boy Sit ups

    Followed with 10 8-count cinnamon toast crunches (1-2 Crunch, 3-4 Twist Right, 5-6 Crunch, 7-8 Twist Left).

    Moseyed back to flag for COT, Announcements, Intentions and Prayer.

    Always an honor to lead am F3 workout. 9 Total PAX for the workout.

  • Rucking and Heisenbergs – from Hokie

    After a disclaimer and focus on our credo & mission statement… we 5 Ruckers moseyed towards the Treasure Chest with our rucks, a 60# Sandy bag and two 50# sand bags. Every 4 minutes we stopped and did 10 seal burpees aka Heisenberg’s… after 5 rounds west, we returned the 5 rounds back. Just over a mile and 100 Heisenberg’s later we returned to watch some “A” steal my coconut water and threaten to steal my car.

    We closed and lifted him up in COT

  • Fear and Self-Loathing in El Diablo – from Bolt

    After a cold-induced break and a quick trip out of town, nine days lapsed between posts so yours truly was full of self-loathing and fearful of phoning in the Q. Hopefully the PAX didn’t feel that way after I decided to try out an idea I’ve been toying with: a Yin/Yang themed workout taking advantage of the universal truth of equal and opposing forces that keep all things in balance.

    Mosey to rock pile, cue obligatory highly curated playlist (which began with the classic “Rapper’s Delight”) and warmup then carry a medium rock to the pavilion, grab some bench. YHC explained each round would consist of an exercise done as we always do (Yin version), followed by a modified version that incorporated doing it from an equal but opposite perspective (Yang version). After doing the first two exercises in cadence we switched to OYO for the designated reps on the Yin and IC for the Yang.

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, Hillbillies (15x)

    YIN-YANG:
    Squats(rock)/Yang (no rock): hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep

    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep

    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee

    Derkins/Yang: one derkin to Peter Parker to derkin for each rep

    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee

    Irkins/Yang: one irkin to Parker Peter to irkin for each rep

    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up

    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Return rocks to pile, mosey to flag for COT, etc., welcoming FNG>Satchmo who happens to be my 17yo. Thanks, men, for joining me in the gloom and hope you enjoyed the suck as much as I enjoyed the Q. Until next time…

  • A Few of My Favorite Things – from Fracsac

    Unable to join Hawgcycle for his mid year 10k a day milestone, YHC did the next best thing and took the Q at El Diablo.

    With the shovel flag planted, a disclaimer was given, then start with a lap on the track, which was sort of a tribute to Hawg.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 12
    Arm circles IC x 15 both directions
    Peter Parkers IC x 20

    YHC had cones set up at the goal line and the 50 yard line.
    Starting at the goal line, burpee broad jump to the 50 yard line.
    Catalina Wine Mixers IC x 10
    Bear crawl back to the goal line.
    

    Next up was an exercise in breaking things down….

    Deconstructed Burpees! Do the following IC:
    Squat IC x 10
    Squat Thrust IC x 10
    Merkin IC x 10
    Squat Thrust IC x 10
    Squat IC x 10
    OH clap IC x 10

    Squat IC x 9
    Squat Thrust IC x 9
    Merkin IC x 9
    Squat Thrust IC x 9
    Squat IC x 9
    OH clap IC x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Now that the Pax has been introduced to YHC’s favorite things, time to put them together with 11’s:

    Starting at goal line 1 Catalina Wine Mixer, then run to 50 yard line for 10 burpees.
    Continue until 10 Catalina Wine Mixers and 1 Burpee.

    Return to flag for COT

    – The grass was surprisingly overgrown on the field, perhaps making the mosquitos worse. It just added to the overall suck….
    – Due to time constraints, the bear crawls were omitted from the 11’s. That’s the only thing that would have made it worse. Catalina Wine Mixers and Burpees in 11’s? Who is crazy enough to do that?
    – We lifted the troops in the COT, especially the 156 and 256.
    – We prayed for Landing Strip’s Father as he goes into surgery this morning.

    Thanks for posting with me today.

    SYITG

  • It looked better on paper – from Rudy

    Large crowd in the gloom at El Diablo this am. Weather was delightful. Ground was moist, promising a nice, muddy workout. So at 5:30 – YHC gives a disclaimer and 12 PAX head to the football field. BooBoo starts the festivities by mocking the Q about said disclaimer, so all PAX get to start with 5 OYO Boo-Boo Burpees. Then we warm-up. Stretches, SSH, IW, arm circles. Get the blood flowing. And lo-and-behold, Vagabond emerges from the gloom just in time to make for an even 13 PAX.

    The Thang 1: Two teams, count total reps. Losing PAX team will have to do more Boo-Boo Burpees. What’s the event? 10 8-cts, run to the other bench and back (i dunno, maybe 20 yards each direction?) 10 BBS, run to the bench and back. That’s 1. Do it again. OYO. Count how many iterations you get done. YHC sets a timer (8 minutes, but don’t tell anyone. Its more fun when you have no idea how long you’ll be working….). Go. Team 1 (with only 6 members) still outshines team 2 28-27. Way to go FastTax and Hawg, leading the way.

    OK, that part worked ok.

    Lets head to the playground. Quick round of 6 stations with pull ups as the counter. I’m not even sure what other exercises we did. This part definitely did not work out right. YHC was very confused about how to split PAX into 6 groups. So rather than multiple rounds, lets just get the heck out of here and go get a rock.

    The Thang 2: Line up. What’s the event? 10 Overhead, 10 BBS, 10 Press, Bearcrawl 2 trees (20 yards-ish), mosey back. That’s 1. YHC sets a timer (again, 8 minutes. But don’t tell anyone). Go. OYO. Timer finishes, line everyone up by how many laps they got done (Bogey, FastTax, Vagabond and Hand Gernada led with 7). (one brief pause for 5 Hawg-Burpees as punishment for mocking the Q)

    Lets do it again – the winner of each group gets to watch the losers do burpees. YHC sets a timer again (4 mins this time). FastTax, BooBoo, LeftCoast and someone from the “other-side-of-the-fence” group were the winners. Everyone else got to do 5 RevSox Burpees.

    Overall, that one worked pretty well. Some room for improvement, though.

    The Thang 3: OK, this one didn’t work. I hesitate to write it. But it happened. Partner up. PAX 1 does *whatever PAX 1 wants*. PAX 2 mirrors it. 90 seconds, then flipflop. The idea is to challenge our awareness, responsiveness, agility. Rougarou nailed it with a weird Irish clog dance that Hawg desperately tried to follow. War Eagle seemed to take it to mean “Can I just stand here?” which is, technically, allowed.

    This one didn’t work so well. But YHC will adjust and try it again one day. Be warned.

    Mosey back to the flag (3 mins late…)

    NMM: Thanks, Vagabond, for sharing a story of forgiveness. Good reminder for each of us to avoid holding grudges. Reach out to those we may have hurt, or those who have hurt us. Offer forgiveness. Bring ourselves to feel the forgiveness in our heart, even when our brain is not ready to.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • A shot of DEWARS – from Rudy

    Wednesday marked 1 year anniversary of my Dad’s passing. In the days leading up to his passing, and in the year since then, many of the PAX have reached out to offer YHC comfort, prayers and support. I am forever in all of your debt. Thank you for being here for me.

    Today, 6 PAX will get to join YHC in commemorating the anniversary on a surprisingly rain-less day. YHC had prepped the workout under the expectation that we’d be trapped in a downpour under the gazebo. While the weathermen were wrong, the park was still very much a sloppy mess – so what would we have in store? Lets go to the rock pile and find out!

    Warm Up: War Eagle takes one look at the muck around the rock pile and whimpers “can’t we go to the parking lot?” OK, lets grab a rock and go to the parking lot. Quick warmup with some stretching, SSH, Imperial Walkers.

    The Thang

    Tabata workout. 10 exercises, 45 seconds on, 15 rest. We’ll cycle through 3 times.

    The exercises?
    Dips (using the curb)
    Elf on a Shelf
    Wife Pleasers (with a rock…)
    American Hammer
    Rows
    Squats
    T-merkins
    Overhead Press
    Raises of the Calf variety
    Kettlebell swing

    D.E.W.A.R.S. YHC’s father’s favorite drink.
    S.T.O.R.K. YHC’s father was an OB/GYN, and delivering babies was truly his greatest love.

    Lots of 80s and 90s rock on the radio. Fast Tax shared YHC’s love for the Bo Deans. Good to find another fan!

    Finish up with enough time to rifle carry the rocks back to the pile and mosey back to the flag. Count off and prayers, and War Eagle took us home with an inspirational prayer.

    Thanks for the workout, and thanks for all of the support.

  • Ah, ha, ha, ha, Stayin’ Alive – from Vagabond

    Ten pax circled up for disclaimer and welcome and went to rock pile for stretching, warmup and a few intro burpees. Each grabbed a one-handed rock and proceeded to the football field where YHC has set out lighted markers at 20 yard markers.

    Thang: 4 exercises at each marker, 20 reps, declining by 2 to 12 reps
    – single hand cross body rock snatches (looks like you’re discoing to Stayin’ Alive, hence the singing by certain pax during that part) full count of reps in each direction L/R
    – bonnie blairs
    – merkin with opposite toe-tap
    – big bois
    – at last marker on return run in reverse to the start
    – plank up for the six, then next rotation

    Finished with ring of fire: boat with American hammer a few times around circle

    Back to flag for COT, prayer

  • :Zima and Z Cavariccis – from Bolt

    PAX: Amnesty, Pop Tart, Scantron, Rougaroux, Hand Grenada, Tool, Left Coast, Bolt
    Mosey to end zone for:
    Stretching: neck, shoulders, hammies, hip flexors

    Mosey to midfield for:
    Warm up: SSH 25x, reverse slow grass grabbers 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, finishing with Self Love all 15x

    Mosey to bleachers for:
    LBC 20x, R leg step up 25x, big boys 20x, LLSU 25x, dips 15x, dying cockroaches 20x

    Mosey to baseball diamond for:
    Z90s: one exercise/base moving between bases in a Z pattern to honor our workout title: (rear crab walk between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkins 15x, plank jacks 20x

    Mosey to flag for COT, prayer

  • Cinco de Mayo – from Hokie

    Sandy, Sweetness and Rosie greeted 7 Pax and Weee Little Sand Bag for a Cinco de Mayo celebration today.

    Hope you enjoyed the Cinco Celebration after some loosening up lead by Left Coast

    @Triple Shift
    @Scott Landry
    @Fracsac
    @Vagabond
    @Vince Kenner bruh

    The Thang

    Seven stations with the first station being the timer

    1. station one – cinco de Mayo – 5 segments 1.1agility ladder
    1.2 bear crawl
    1.3 Sprint
    1.4 Burpees (Cinco de Mayo – 5 of course)
    1.5 Sprint back

    2. Bear crawl pulling 80# sand bag

    3. Lunges with 60# sand bag

    4. Curls with 45# sand bag

    5. Motivators (cinco de Mayo… start with 5!)

    6. Shoulder taps

    7. Squat, clean & jerk, shoulder press with 60# sand bag

    Rotate … 5 rounds

    1. High knees through agility ladder
    2. SSH
    3. High knees going left
    4. High knees going right

    Ran out of time