F3 New Orleans

Tag: Mahatma

  • Just for the Record – from Mahatma

    YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.

    Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
    Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
    Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
    5 minutes of Mary then back to the flag.

    COT

  • Oh my, it is hot- 7 ran 4 days didn’t – from Hokie

    7 Pax met to get some version of 55k training, up to 22 miles

    4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity

    Leg focus
    2 rounds, work for 50 seconds of work & 10 seconds of rest

    – Bobby Hurley’s
    – Low slow Squats
    – Bolt 45’s
    – Lunges Forward
    – lunges Backwards
    – Fire Hydrants
    – Scorpions (L 1st time, R 2nd)

    Shoulder focus
    – Apollo Speed Skate Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Abs/Core focus
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – v-ups
    – Box Cutters
    – dying cockroach

  • Joey Bovia Memorial – from Hokie

    BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week

    Warm up
    8 SSH
    31 Shoulder Shrugs
    10 Abe Vigoda
    24 grass grabbers
    3 burpees

    24, of Kenner, La.;
    assigned to 3rd Combat Assault Battalion,
    3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
    died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.

    8 stations – 31 reps each station

    4×4’s while waiting on the six

    Start with arms raised in a standing position,
    burpee into plank
    followed by four Merkins
    followed by four mountain climbers with each leg.
    “One” is completed when returning to the standing position with arms raised.
    Wash, rinse, repeat.
    Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
    .

    1. Bear crawl merkin 1.2.3.merkin
    2. Alligator Merkins
    3. Ballerina Toe Squats
    4. Australian snow angels
    5. Big Boy Sit-up-Ups
    6. Blades of Steel
    7. Bohemian Rapsody
    8. BOPO burpee – one leg merkin – plank- one leg merkin

  • Rock – Smurph – from Mahatma

    Yep Bolt and Charmin didn’t see it coming as they both had notice that the real HIMs were going to Fracs announced Murph starting late for those who wanted to sleep in or get up an extra 45 minutes early (if you live in the rural) “Metry/RiverRidge” area to make the 30-40 minute drive uptown for Biebers announced 1/2 Murph. After a week of pure business travel – out of town out of touch returning to indulge in the Memorial Day weekend – now a little beat up from all the festivities the plan was Very simple – show up with a big speaker – Rock playlist and the idea of a Smurph. Had Bolt arrived ahead of YHC with his mini Bose the BB could be a completely different narrative yet we all have those eye opening experiences…….Smurph you say?! I’m sure there was a feeling of being trapped as we slow moseyed with speaker in hand towards the playground yet neither showed any fear so after a quick warm up the Smurph was on for time – 1/2 mile run 10 rounds of 5 pull ups, 10 merkins and 15 squats finished by another 1/2 mile run. Once done we had some time for stretching and a little Mary. Tenderloin did his laps and sitting a spell or 2 or……

    COT where we gave thanks, asked for God’s Grace on our intentions and those that gave the ultimate sacrifice. Closed with the pledge of allegiance.

    All said some things are best accomplished when we simply put our heads down and do it.

  • The Triumphant Return to Okwata – from Fracsac

    6 Pax at Okwata, disclaimer followed by mosey around the fountain and circle up in the grass for normal warmup.
    Mosey to the fountain for Double shots with Jack Webb at the Barre.

    Mosey to the levee top for Peoples disperse Run. Each pax got 2 turns to call an exercise where pax went down levee for 5 x exercise then gathered back up top.

    Mosey to House of Pain and partner up for stations.

    1 – Merkins x 20 and plank
    2 – pull-ups x 5 and then hang
    3 – bear crawl up levee x 5 burpees (timer)
    Rinse and repeat x 3

    Return to flag for Mary

    COT

    NMM

    -Frac week continued with the Pax stepping up to the challenge.
    -There was a nice breeze at 0525, then gone at 0530…..
    -Welcome back Surge! Okwata missed you!!

    Thanks for posting with me.

    SYITG

  • Murph Training 100/200/300!!! – from Hokie

    Round 1 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds

    10 seconds rest

    Rounds 2-16 … 6/12/18 in 2 mins 10 seconds

    10 seconds rest

    Round 17 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds

    10 seconds rest

    Round 18-19
    5/10/15…5/10/15 … no timer

  • Primarily Chest – from Mahatma

    Short Disclaimer

    Mosey to the Dark track

    Warm up
    SS
    Side Lunge
    AbVagoda
    Mnt Man Pooper
    Mnt Climbers
    Febreeze

    Line up along the width of the pad:
    2-6-10
    Bear crawl out 5 yards 2 – 2 double unders 2 merkins 2 plank jack then 5 yrd bear crawl then 6 of each another 10 yrds then 10 of each – plank for the 6

    Now

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    30 second “pause” at 7 and finish YHC modified the merkins from knees – this was the 2nd time YHC attempted and it was no easier then the 1st.

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to opposite side of field
    7 v ups and 1 burpee
    then back across again to the starting side now 6 burpee and 2 V ups
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Circle up for ring of 63 merkins

    Mary:
    Gas Pumpers
    Leg Lifts
    Star
    High Plank with Merkins built in 1:30

    Short stretch then finish 10 burpees in 1 minutes (EZ).

    Head back to the flag

    COT

  • Monday counting lesson – from PVC

    Warmorama – SS, AbVagoda, and Arm circles

    Mosey to rock pile, walk rock to exercise field

    Tabata workout: 1 minute on 7 secons rest:
    BB sit up, Soldier crawl(SC), BP rock, Lunge, Squat, Lunge, Curl rock, SC, Mtn climber, SC, tricep rock, Lunge, Flutter kick, Lunge, Shoulder press rock, SC, Mexican bean jump, SC, BP rock, Lunge, Merkins, Lunge, Squat rock, SC, BB sit up

    Walk rock to rock pile, mosey to flag

    COT

  • Good Friday – Humility – from Mahatma

    Quick disclaimer

    Mosey to the football field watering hole end with:
    4 pax on the beam overhead
    4 pax on the rope overhead
    Tinder loin in tow

    Warm up all 14 or 7&7
    SS
    AbVagoda
    PeterParker
    Shoulder taps
    Side lunge

    Penance Box
    Any pax can call out another Pax to the penance box for 7 burpees kicker is you must go with them and do penance too.
    Can’t be called more than 2 times in a row.

    ****turns out all trips were made by the entire pax 6 total 🟰 42

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    YHC was feeling the pain of a prior day chest workout – 45 sec “pause” at 7 and struggled to finish – this will make a return at a future beatdown

    2 teams again – YHC attempted to match heights as best possible.

    Rnd 1
    Team 1 Beam extension and flutter kick
    Timer:
    Team 2 run the track with rope over head (can be one hand)
    Flip Flop

    Rnd 2
    Team 1 Beam curl to overhead press
    Timer:
    Team 2 both hands on rope overhead run to goal line and back
    Flip Flop

    Rnd3
    Team 1 2 pax Beam press other 2 spot (flip flop when Team 2 reached the 50)
    Timer:
    Team 2 both hand on rope overhead while lunging to the 50 and back
    Flip Flop

    Circle up for Mary
    Leg lifts to press
    Gas pumpers
    1 minute low plank
    Star cross

    Head to the flag

    COT – welcome to F3 – Shrinkwrap
    Downrange from Jackson MS – Webelo

  • Stations of the Cross (seriously…) – from Rudy

    YHC recycled the basic Holy Week Stations of the Cross workout. 8 other PAX appeared in the gloom to join him. One of those PAX decided it was a good idea to bring a 10 foot cross tie. He was right.

    Circle Up for the Warm up: Abe Vigoda x5. That’s enough. All we’ve got time for, as we have a lot of work to be done.

    A few minutes to explain the drill. Each of the Station is a 3 minute cycle:
    + Lunge Walk half way across the football field (about 25 yards, seems to take 60-75 seconds)
    + Exercise until the 2:30 mark
    + Plank

    During the Plank, YHC will announce the next station and the exercise that goes with it.

    9 PAX will each take a turn with the cross tie, dragging it for the lunge walk (which makes it take a LOT longer…). At the 10th station, pair up and carry the cross tie (still lunge walking). So everyone got two rounds with the tie.

    Station 1: Jesus sentenced to death by Pontius Pilate. Peter – Parker – Peters
    Station 2: Jesus takes up his cross. Hand release Merkins
    Station 3: Jesus falls the first time. Burpees (fall down, get back up)
    Station 4: Jesus meets his mother Mary. BBSU (what else goes with Mary???)
    Station 5: Simon helps Jesus. Slow Squats (this isn’t a race. Get parallel…)
    Station 6: Veronica wipes the face of Jesus. V-Ups
    Station 7: Jesus falls the second time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus stripped of his garments. Squat Jumps (quads are definitely burning)
    Station 11: Jesus nailed to the cross. T-Merkins
    Station 12: Jesus dies on the cross. Genuflects (I thought my quads were burning before!)
    Station 13: Jesus taken down from the cross. Carolina Dry Docks
    Station 14: Jesus placed in the tomb. Low Plank

    “Spy Day”. The day Judas betrays Jesus. Jesus knew that it was coming. He knew it when he chose Judas as an apostle. He knew it when Judas came to the last supper. He knew it all along, and he still chose Judas. One recent reading (alas, YHC cannot recall the source): “Judas’ biggest failure was not making it to Easter Sunday – when even HE would have been forgiven”.

    No matter our sins, no matter our failures. Jesus welcomes us back to the fold. Let us always accept that forgiveness.