F3 New Orleans

Tag: MacGyver

  • May the 4th be with You – from Boo-Boo

    YHC was finally able to get a Q spot for El Diablo around Rudy, Hokie, and Fast Tax who are locked in a race to be the first to add their name to the miniature bat Hawg received 10 years ago for being one of three attendees at a Zephyrs game.

    YHC lead the PAX on a short mosey to the field for a warmup consisting of ordinary warmup exercises. I added in MNCs since Frac was in attendance. Since there wasn’t 100% dance compliance, a 10 burpee penalty was imposed.

    As YHC was ready to move into the meat of the beatdown, he was met with significant resistance for not including Imperial Walkers in the warmup since it was May the 4th. Being a man of the people, YHC obliged to stop the bellyaching of the sci-fi sect of the group.

    With smiles on their merry faces, YHC led the group to the track for BLIMPS as a mode of transportation to the rock pile bc a mosey just wouldn’t be sufficient. The typically quiet and non-judgmental Rudy pointed out that YHC substituted plank jacks with another exercise. The poor guy forgot that modification is acceptable in the F3 world, and we were still able to spell BLIMPS correctly.

    Upon arrival at the rock pile there was the typical banter regarding rock size. PAX were instructed to figure it out as it is not YHC’s place to judge another man’s rock!

    Off to the 50 yard line for 10 Rounds of Tyson, which consisted of all exercises in cadence. At some point Macgyver showed up late and rockless. Initially he was instructed to rifle carry the “bat” until instructed otherwise, but Triple Shift quickly seized the opportunity to shed his oversized rock by switching with Macgyver. Other PAX, namely Rudy, also took advantage of the opportunity to share/shed his rock with the lad.

    While that was fun, all good things must come to an end. PAX returned their rocks to the rock pile and gather for some Mary in the vicinity of the rock depot.

    Mosey to the flag exactly on time! COT, prayer, OUT!

    It’s always an honor to lead HIM! Thank you for the opportunity.

  • Frac Week Kicks Off – from Fracsac

    YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but no “Whiskey-Dicking!”

    Face the bacon for standard warmup which included some arm circles and MNC where dancing was highly encouraged!

    Mosey to the field for a little EMOM with 10 burpees x 5 minutes. The pax easily completed this task, questioning YHCs stopping at 5 minutes!

    Mosey to the hill near the LCM for some gravity derkins and Big boi sit-ups. Then circle up for some bear crawl and Catalina Wine mixers x 10.

    Mosey back toward NOMA with Good Morning Burpees fun. YHC found a young lady walking and veered in that direction. BayWatch yelled good morning from about 50 yards away, which did not earn a return good morning. Said lady seemed to pick up her pace in the opposite direction. 10 burpees for the pax!
    Mosey to NOMA where more good mornings were called out. Total at this point was 80 burpees.
    Set up some cones in the field for a few minutes of ultimate football with burpees . It was 3 on 4, with YHC, Vagabond and Surge thumping the other team. It’s YHCs week, so slight bending of the rules are allowed….

    Back of NOMA for 5 x Sunday mornings.

    Good morning Burpees again on the way back to the flag!

    Roughly 100 burpees complete on top of the other awesome stuff.

    COT

    NMM

    – If you listen to the F3 COT podcast, you heard our Nations Nant’an (Slaughter) questioning if the Pax were getting soft on the 1st F. Frac Week will determine if that is true. The HIMs at the Renaissance proved him wrong! Solid work from these Pax!
    – What is “Whiskey-Dicking” you ask? From the F3 Lexicon it is the Tentative execution of a task. In other words, not completing the burpees because you don’t want to. Are you modifying or are you Whiskey-Dicking??
    – Thanks to the 6 Pax that joined to kick off Frac Week!

    SYITG!

  • May Day Mahem – from Triple Shift

    With all the talk of a double nickel challenge, I started to run more and subsequently injured myself. Too much, too soon leads to metatarsalgia especially after playing a sand volleyball tourney with Bolt. That’s another story! Anyway, I chose to run less to give my right foot a break and got into my stash of steel and sand.

    I brought a 53lb kettlebell, a 44 lb kettlebell, 2 – 35 lb kettlebells, one 80 lb sandbag and one 45 lb sandbag. After getting everything out of my bus, we slowsyed to the foundry for some five by fives. It was six exercises for five reps for five rounds in 3:30 intervals. The exercises were pullups, bench press (35 lb kettlebells), burpees, toes to bar with a modified option of scaling the toes to bar with the 44 lb kettlebell as an anchor. Here is a youtube video of what I am trying to explain https://www.youtube.com/watch?v=d5yQMplTevU, straight leg deadlifts (45 lb sand bag), wife pleasers on a bench with 80 lb sandbag, and goblet squats (53 lb kettlebell).

    With only 10 minutes left, we head to the back of NOMA for our traditional Sunday Mornings routine (10 overhead presses in a wall sit position followed by 5 donkey kicks above the line and finish with one BTTW handstand press where on the fifth donkey kick, you push feet up the wall and walk your hands in.

    Countoff, Namerama, and COT

    Naked Man Moleskin – Before I took the Q for the workout, there was something bothering me about the May 1st date. I started looking up May 1st to find out the significance of that date. I found out that May Day is also known as Worker’s Day in Europe which is similar to our Labor Day in the United States. Also, May Day was a European festival of ancient origins that was a celebration between the Spring Equinox and the Summer Solstice. Although those were factual answers as to the significance of May 1st, that wasn’t what was bothering me until I finally realized that my dad passed away of a massive heart attack on May 1st, 1983. Aha! That was what was bothering me! It was the long forgotten sorrow of a teenager whose life was forever altered by the loss of a loving and sacrificial father. I pray that I can be half the man he was. In closing, it reminds of the final line in Saving Private Ryan where a mortally wounded Tom Hanks tells Matt Damon to “Earn this…Earn it.” I want to thank all my brothers in F3 NOLA that have helped me become “that good man” and leader. Thank you for your friendship, humor, candor and love! Be blessed to overflowing and SYITG!

  • Qsource Ruck – from Fracsac

    A Qsource ruck was held where men experienced the 1st F, embraced the 2nd F, and shared the 3rd F. There were some runners that ran. Be on the lookout for next week Qsource!

  • War Eagle Would Have Been Proud – from Fast Tax

    El Diablo 3/23/2022 – Better late than never…

    As YHC was heading to El Diablo that fine morning, the plan was to introduce a few new routines that had bounced around my creative brain yesterday, together with some Fast Tax favorites. However, as YHC walked up to the flag and saw the 15 other PAX in attendance, that plan got tossed as YHC realized, with a little prodding from Rudy, that we have never had a 16 PAX game of Battle Frisburpee. Time for an audible…

    With disclaimers being said, we headed down the jogging path toward the rock pile pausing every 30 yards or so for warmups, consisting of:
    SSH
    Hairy Rockettes
    Swan Dives
    Crab Merkins Plank

    Once we arrived at the rock pile, and unwilling to jump right into the Battle, YHC began the day’s festivities with Fee Fi Fo Fum: PAX selected medium rocks then starting on a line with your rock, each PAX performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until Q said stop. Repeat back to the rock pile.

    Welsh Dragons were next.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

    Next event was Wall of Fire: While PAX are doing People’s chair, take turns doing 10xmerkins 10xLBCs and 3 burpees. YHC quickly realized that 16 in a circle may be a little too much to hold people’s chair 3 times around…Time for Battle Frisburpee

    Battle Frisburpee:
    After laying out the cones and a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle. YHC later realized that with 16 people, the field should have been at least 5 yards wider. Thus, the new width guideline is 15 yds for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+.

    Team 1 (Shirts): Vagabond, Hawgcycle, Rougarou, Left Coast, MacGyver, Pilsbury, Bogie, Hand Grenada
    Team 2 (Skins): Hokie, Scantron, Rudy, PVC, Gabrielle, Boo Boo, Mahatma, Fast Tax

    The battle was hard fought and close. The “last one touched” rule (strategically hit opposing team members that guard too closely) was used effectively and often by both sides. The potential of the Baller to dole out punishment (vis a vis penalty burpees when the ball hits you) was best epitomized by Hawgcycle, who was by far the most promiscuous Baller in history. Also notable was Team 1’s (and maybe Team 2 once or twice) utter lack of regard for the 3-burpee contact rule.

    However, the most noteworthy was MacGyver’s expansion of the game into a full contact sport in a way that would have made War Eagle proud.

    In the end, Team 1 could not overcome Team 2’s superior strategy and execution.
    Team 2 carried the day with a final score of 5-4.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria and a discussion/clarification of the rules at PJs (See below).

    Rule clarification:
    1) If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.
    2) If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
    3) There is no interfering with the other side’s ball.

    Thanks for the fellowship! SYITG

  • Co-Q: Silver Hair & Bama Boi – from Vagabond

    Vagabond recruited War Eagle to share the Q at T – 12 hours and picked him up to make sure he’d show

    Entire beat down on great lawn

    Typical warmup routine 10 mins

    3 Man Tag Team (runner was timer)
    -end field: burpees Pax 1
    -bear crawl zone/run Pax 2
    -end field: prisoner kneel Pax 3
    -run/bear crawl zone

    Merkin suicides x10 palm trees

    Pax Choice 100 of something
    -100 sit-ups
    -100 shoulder taps

    Ring of Fire
    -Al Gore
    -Bonnie Blair

    Bear crawl tag – 3 rounds (I think)

    10 burpees + 10 8Counts

    COT

  • Beware The Ides of March – from Hawgcycle

    Some people argue that the Wally Sprint is the best workout in F3 NOLA. YHC was hoping not to tarnish it’s reputation by taking the Q this morning. As I headed out the door I was greeted with a lightning strike and thuderclap. What?!? Is it supposed to rain? Quick check of the phone and yep. I put my bike back up, grabbed the truck keys and modified my plan on the 2 minute drive to Pontiff.

    Was pleasantly surprised to see 4 hearty souls waiting for me in the gloom. We proceeded to do a little CCC training
    – 1 mile warm-up jog around the park
    – 4 accelerations
    – 0.75 miles at 10K race pace.
    – .25 mile recovery jog
    – 0.75 miles at 5k race pace.
    – 0.25 recovery jog
    – 0.75 miles at 1 mile race pace.
    – 0.25 recovery jog
    – Cool down jog to close it out.

    In the end YHC logged 4.8 miles. We all agreed that the final 0.75 miles at our mile pace was difficult to say the least. The entire workout was in the rain, but it never go that bad. As Big Willy said, at least it wasn’t 15 degrees colder.

    We went over announcements, Frac saved MacGyver, and I prayed us out to close.

  • Cool Cardio at the Mothership – from Fracsac

    YHC took the Q at the Mothership knowing it was going to be a cold and miserable morning.
    With a brief disclaimer given, 6 pax headed to the peristyle. Bogey, Catfish, Triple Shift, PVC and YHC circled up for the Warmup.

    SSH, GG, and Hillbilly’s followed by a mosey to the Storyland entrance. Finished with some arm circles with Moroccan Night Club where dancing was enjoyed by all!

    EMOM x 5 With 10 burpees (50)

    The Motivator!

    Stations:
    10 cleans with Sweetness aka 60 lb sandbag(timer)
    Derkins – AMRAP
    Big boi sit ups – AMRAP
    Jump rope – AMRAP
    SSH – AMRAP
    Step ups – AMRAP

    EMOM x 5 With 10 burpees (50 more)

    Mosey to the big lawn for some more fun with sweetness. Pax helped to make this really suck:
    Plank up and pull sandbag thru all pax and back, last pax bear crawls to the end. Rinse and Repeat.

    Embrace the suck: 7 SSH, 7 Merkins, 7 Bobby Hurleys over and over for 3 minutes.

    Finish off with some Mary with a couple rounds of Burpees sprinkled in to hit 120 total.

    Back to flags for COT

    We were warm and far from miserable at the end. Thanks for posting with me.

    There was supposed to be a down range Pax, but not this day.

    SYITG

  • Let the Murph Training Begin … and Happy 4th HIMversary to me – from Hokie

    I am grateful to Bay Watch
    Big Willie
    Cheese steak
    MacGyver
    PVC
    Scooter
    Triple Shift
    Wife pleaser

    For joining me for our 1st The Murph training for this upcoming Memorial Day

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 6-10
    Rinse & Repeat

    Rounds 11-15
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    YHC thanks you all for 4 great years of F3. I love you!

  • Tulips at the Renaissance – from Fracsac

    YHC was way off mission for a couple weeks and knew the best way to kick off the get right campaign was by taking the Q at the Reni.

    Vagabond, Hokie, Heisenberg and MacGyver joined YHC just to see what was in store….but they knew…

    With the Tulips in bloom, this was the ideal opportunity to share some fun facts about these highly sought after perennials.

    Warmup was typical stuff, like SSH, AV, GG, and AC. Threw some IW in too. Finished with 10 x 8 count Body builders.

    Mosey to the Tulips. 10 burpees OYO.
    Fun fact, tulips only bloom for 3 to 7 days, so we did 3 minutes of embrace the suck:
    7 SSH, 7 Merkins and 7 jump squats (AMRAP)

    If you ever run out of onions, use a turnip bulb. It’s edible. That was a very useless fact….
    EMOM 10 Burpees x 5 minutes

    Mosey a little further down. Tulips come from Central Asia (not Holland) and the word comes from the Turkish word for “turban.” I guess the tulip looks like a turban. Another Embrace the suck x 3 minutes.

    Mosey to the singing oak.
    EMOM 10 Burpees x 5 minutes
    If you ever need color in your dish, use tulip petals. They’re edible.

    Mosey back to the Tulips. How many petals on a Tulip? There are 3. It looks like 6 because the sepals are very similar to the petals.
    EMOM 10 Burpees x 3 minutes.

    There are approximately 150 species of tulips, and we completed 150 burpees total….

    Head toward the back of NOMA. What’s the only color of the rainbow that does not truly exist in Tulips? MacGyver guessed blue and he was right!

    3 minutes of Sunday Mornings.

    Back to VSF for COT.

    100% attended Coffeteria!