F3 New Orleans

Tag: Mahatma

  • Stations and Decking – from Fracsac

    11 Pax at El Diablo to get stronger, witness the bat and the wood, and to partake in some COT Coffeteria.

    Warmup with the regular warmup stuff, although many strange looks when moving on without any MNC.

    First up, Stations. There were coupons and a sandbag, a jump rope and a battle rope. There were also two cones. The timer was bear crawl 25 yards, then have LBC station throw the football. A clean catch and we rotate, a dropped pass and we all do 5 burpees. We did a few…..

    After one full rotation, off to giant deck of death!
    Diamonds – 8 count body builders
    Hearts – Big Boi sit-ups
    Spades – Squats
    Clubs – Flutter Kicks

    After a bunch of cards, left enough time for one more round of stations.

    COT

    Coffeteria at the flag.

    NMM

    YHC woke up early to grind some PJs Anniversary Blend beans and brew about 60 ounces of awesome coffee with the French Press! Great opportunity to mingle post beat down!

    Mahatma was key in fixing our battle rope bench.

    Passed the bat around during name-o-rama. The bat is going limp…..?

    SYITG

  • No cars were damaged & Frac possibly broke a sweat – from Hokie

    At 0600 YHC noticed no one had signed up to Q either workout in New Orleans so I took Mothership and took a quick “minute” to decide, based on recent broken windows how to protect our cars.

    We gathered at our normal spot and did a minute each of warm ups with Slow Vigodas followed by grass grabbers and Imperial Walkers.

    We then moseyed about 20 yards towards the peristyle and specifically to 4 sets of benches with two pax per bench.

    With the continued theme of these thugs taking less than a minute to break into cars, we would do the following for one minute each

    First evolution – legs!

    1. L leg step ups
    2. R leg step ups
    3. L leg Bulgarian split squats
    4. Surprise… R L BSS
    5. Bobby Harley’s…
    6. Monkey Humpers
    7. L leg forward lunges
    8. R leg forward lunges
    9. L leg backward lunges
    10. R leg backward lunges

    At this point, my quads were already feeling the leg focus but Frac was complaining he wasn’t sweating and the ladies in the peristyle were working harder than we were, YHC did not allow the Mumblechatter to distract than plan so we did a rinse and repeat to focus on legs for this 1st evolution.

    Next a Tabata with …. ONE MINUTE of work and 15 seconds of rest and the goal was for the Pax to work for the entire minute in each of the 10 rounds. 10 rounds of 1 FULL minute of burpees followed 15 seconds of rest was the plan but modifications seemed to be the plan of most Pax

    Next evolution…. SHOUKDERS

    Another Tabata EASING up on the Pax so only 45 seconds of work and 15 seconds of rest…

    1. Hindu Merkins
    2. Mountain climbers
    3. T—Merkins
    4. Shoulder Taps
    5. Angle grinders

    Rinse & Repeat

    Last evolution

    Only 30 seconds of work, 15 seconds of rest
    10 Rounds
    Burpees

    Thanks for allowing me to Q. Sorry it was too soft. 😜

  • The Labors of IPC – from Fracsac

    4 Pax showed up at Rock City to get after week 1 of Iron Pax Challenge.
    Mahatma, Rudy, Heisenberg and YHC did a little warmup to get the blood pumping.
    YHC set up 2 x 25 yard squares in the event additional pax showed, which did not materialize.

    All 4 made 4.5 rounds with Mahatma being the standout and coming up with 4.75.

    Week 1 was brutal!

    SYITG

  • The Q Kicked his own BUTT. – from Mambi

    Warmups:

    SSH
    Abe vagodas
    Grass grabbers
    Hill Billy’s
    Peter Parker’s
    Parker Peter
    Mountain climbers
    Arm circles
    Self-love
    The Thang

    Thang 1:

    Mossy to museum
    Dora
    100 Durkins
    200 step ups
    300 dips
    Bunny hop to the top of noma

    Thang 2:

    Circle up for Mary
    20 x LBC
    20 x dying cockroach
    4 minutes blank

    Thang 3:

    Mosey to the backside of Noma

    Wall chair
    Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.

    Sogo – 25 4 count Merkins
    Macgyver 25 air squats
    Triple Shift 15 burpee’s
    Mahatma 15 4-count gas pumper
    Surge 30 lunges
    Lt. Dan 5 wall Merkins

    Mosey back to the flag for more Mary
    Vagabond 40 hello dolly’s arms up
    Catfish 20 something crazy can’t remember but they sucked.

    C.O.T.

    Announcements
    Prayer

    Coffee at Café Navarro

  • A Circle work beatdown – from Mambi

    YHC went to coffee the Friday before and in the middle of a conversation @Fast Tax, simply said “When was the last time you Q’ed Rock City”, YHC responded, it’s been a while? Ok, you are the Q this coming Monday. YHC, was like OK, sure.

    YHC showed up a few minutes before 5:30 and greeted all PAX gave the disclaimer and mosey to the Rock Pile for warm-ups.

    Warmup:

    SSH
    Hillbilly
    Abe vagodas
    Self-love
    Peter Parker
    Mountain climbers
    Arm cycle

    The Thang:

    YHC instructed all PAX to grab a Rock don’t go too heavy We will be using them ALOT!

    Thang 1:

    Dora
    Curls 50
    Rows 100
    Squats 150

    PAX 1 ran to the end of the parking lot while PAX 2 performs the exercise.

    Thang 2:

    Circle workout – YHC assigned each PAX to 1 station having a total of 8 stations and instructed them to pick an exercise for that station and to do the exercise until another PAX relieves them.

    The 8th PAX/ 8th station would do 10 Merkins then run to the first station. The PAX at the first station would run to the 2nd station and start doing the exercise of that station until the next PAX relieves him. The PAX at the 2nd station will repeat the process at the next station and PAX continues to go around until each PAX returns to his starting station.

    8 Stations
    1st Merkins (the count)
    2nd Rock overheard leg lift
    3rd Man makers with rock
    4th Triceps
    5th J lows
    6th Curls with overhead
    7th Calf raises
    8th Absolutions

    Mosey to the Rock Pile return Rocks and do a little Mary.

    Back to Flag:
    Announcements
    Prayer

  • Lovin’ The Elevator – from Hawgcycle

    Conditions: Partly Cloudy, 79 degrees, 91% humidity, Wind 4.5 mph from SE

    Warm-up: SSH x 31; IW x 20; Mountain Climbers x 20; Grass Grabbers x 10; Peter Parker x 15; Windmills x 10

    Mosey to the Rock Pile, grab a rock and proceed to the field of divots.

    The Thang:
    Elevator with Murder Bunnies
    • 10 Man-Makers, 10 Murder Bunnies
    • 20 Curls, 10 Murder Bunnies
    • 30 Shoulder Presses, 10 Murder Bunnies
    • 40 Rows, 10 Murder Bunnies
    • 50 Chest Presses, Murder Bunny back to the start (40ish)
    • Repeato

    Deliver the rocks back to the rock pile

    Bear Crawl from Rock Pile to where the new sidewalk meets the path (about 0.1 miles or so)

    Mary: Dying Cockroaches x 25; Big Boi Sit-ups x 10

    Quick Mosey back to get my phone and flops and then back to the flag

    COT
    • Manscaping after Mothership this Saturday
    • Prayers for Tubbs mom post surgery
    • Prayers for Tenderloin
    • Prayers for friends with blood diseases/cancer

    Moleskin
    • Showing up to Q with your shirt inside out isn’t the best way to gain the respect of the pax and convince them that you have it all together
    • PVC has probably been to 100 workouts and never to one that I Q’d. That’s on me.
    • The Bogè was pushing hard today. He’s more than just a pretty face with a velvet voice.
    • Mahatma and HG are ready for the one mile bear crawl
    • Boo Boo is one workout away from getting his name on the bat and securing the final Dat Wood t-shirt.
    • Rudy has his birthday Q this Saturday. This is like the 5th thing he’s done in August to celebrate his birthday. I heard he was at the Foundry this morning for what he was calling Battle FrisBirthday. Does anyone know when his actual birthday is? Is it in August? Is this a month long celebration? A two month celebration? What are we dealing with here?

  • Charmin’s VQ – Building Boulder Men – from Charmin

    Rock City Workout 8/22

    Abe-Slow-goadas x 15
    Side straddle hops x 20
    Arm Circles
    Forwards x 20
    Backwards x 20
    T-Claps x 15
    Morracan Night Clubs x 15

    Mosey to Rock Pile

    Teams of two pick 1 light to medium rock
    One person does curls
    Other person does calf raises x 20 for time
    Then Triceps lifts behind the head
    Calf raises x 20 for time

    Two sets of that

    Mosey to side field

    YHC describes The thang:

    First person throws rock.
    Second person jogs/runs to rock, throws it farther, then jogs/runs back
    Meanwhile first person is doing the exercise

    100 Merkins
    200 LBC’s
    300 squats

    Once the rock is thrown to/past the goal line, the next person runs to rock and brings it back to start. Other person the. Throws rock and repeats until Dora is done.

    Once we were done we did 10 overhead presses alternating people back to the rock pile

    6-ish minutes of mary at the end.
    10 Frog mans
    26 J-lo’s
    10 hammers
    10 penguins

    Lunges back to the flag

    Name o Rama and COT

  • It Wasn’t the Game Played, But It Was the Game Played – from Boo-Boo

    Disclaimer given and a mosey to the rock pile area for a warm-o-rama consisting of typical warmup exercises such as SSH, 4-count Abe Vigodas, MC, PP, IW, and mountain man poopers.

    PAX were instructed to grab a medium rock, one that could be used for triceps extensions. Rudy felt there was a dichotomy in the instruction bc a medium rock and triceps extensions do not go together. YHC set a repeating alarm for 5 minutes. Every time the dog barked, PAX had to do 5 burpees. Rinse and repeat.

    PAX were directed to the parking lot behind the gym. While in route, there was mumblechatter between Fast Tax and YHC about the unusual breeze, which YHC thought was typically associated with rain at this time of year.

    Pax lined up in the parking lot for Lt. Dans to the gym. As we arrived at the gym, the rain started. Change of plans! PAX were instructed to assume the People’s Chair under the covering, with their rock, to complete overhead presses and curls in cadence. Occasionally rows were thrown in for variety.

    As the rain increased and the parking lot started to hold water, Bogey felt a significant draw to play in the puddles. PAX were directed to the deepest puddle for facedown Aquamans (Supermans in a puddle), followed by face up Aquamans. Only three PAX elected to stay under cover and missed out on the fun. It was noted that these kind of shenanigans would ever be attempted at an uptown beatdown, while also pointing out that our uptown brother in attendance was all in!

    Rinse and repeat the peoples chair routine and Aquamans, adding Abe Lincolns to the puddle fun.

    At one point, PAX went balls to the wall while attempting shoulder taps. Only Fast Tax was able to complete said maneuver, so it was quickly changed to vertical merkins in cadence.

    Rocks were returned and mosey back to the flag for a COT.

    While the surprise rain storm was not in the game plan, it was the game played. Adaptability is a pillar of effective leadership, and this group was very encouraging and accommodating.