Tag: Mahatma

  • Rocking out at The real RC – from Mahatma

    Warm Up
    SSH
    Mnt man poopers
    Side lunges rt to lft
    Frinkle Swings
    Hillbillies
    Febreeze – 2/4 4/8 6/12…….10/20
    BB then hold legs 6” air press

    Grab rocks – 2 large the rest medium

    Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.

    2 to 10 starting at the goal line
    Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
    Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.

    Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
    Chest press
    Curl
    Over head press
    Squat
    Bus driver
    TriCep
    Chest press
    Curl
    Over head press
    Squat
    One round each completed

    5 poles 3 exercises
    Side to side toss
    Over head rainbow swap
    Curls
    5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
    Bernie Sanders run back 4 burpees flip flop
    Bernie Sanders run back 6 burpees flip flop
    Rtn the rocks

    Head to the flag COT

    http://f3uk.net/bdgen/

  • Chop Dat Wood – from Mahatma

    Coming in hot…..YHC could hear Hokie give the disclaimer and direct the pax to the field for a warm up. Shamefully entering the circle of anxious pax YHC could allow his tardiness go un punished so 5 burpees for all OYO.
    Continue the……Oh no Gabby came rolling in late 5 more burpees for all OYO
    Now finish the warm up
    AbVagoda
    Imperial Walkers
    Front lung

    Mosey to the rock pile
    Line up along the running path 2-6-10
    Kong out 2 with rock – 2 merkins 2 double unders then Kong out 6 – 6 merkins and 6 double under then Kong out 10 – 10 merkins and 10 double unders

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to the center 7 overhead press then continue to the other side
    7 v ups and 1 burpee
    Run to the center 7 curls then 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.

    Grap your rock head to the parking lot
    Line up left to right spread out rocks

    Circle Up for ring of merkin fire – 1 to 60 with a little encouragement to perform best possible even if modified.

    Back to rocks – 2 to 10 merkins to standing squat press.

    Return the rocks – time for Mary
    Gas pumpers
    Low plank
    Big Boy Sit Ups
    Low plank

    Head to the flag for COT

  • A last minute call to group Q – from Mahatma

    As I approached the tracks my phone rings and it’s KenahBra….”Mahatma I didn’t check until this AM and see I have the Q at RC but I’m already at the Goldmine”…….it’s 5:27! “KenahBra stay where you at, we got this.

    So it goes I approach the pax in the bullpen tell them the news give a disclaimer and notice this will be a group Q. Pillsbury looks a little nervous as we mosey the rock pile.

    Warm Up round robin
    SSH
    AbVagoda
    Peter Parkers
    Grass Grabbers
    8 count body builder (if you had to guess who chose these?)

    Grab a rock head to the tree field behind the baseball fields

    Mahatma 1771
    Line up rocks in the middle of the field
    Start on one side 1 Merkin 7 jump squats
    Run to the center 7 overhead press then continue to the other side
    1 jump squat 7 merkins
    Run to the center 7 curls then to the starting side now 2 merkins and 6 jump squats
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Bogey – grab your rock head to the gym
    20 squats with the rock 20 calf raises
    15
    10

    HandGranada – Stairway merkins up to the top and back down

    Pillsbury – crab walk out to the curb and back. Then arm circles, I think.

    Heisenberg – 10 Burpee 8 count body builders in cadence

    Mahatma – on the wall running man to air press

    Return the rocks – there was some Mary but memory is gone.

    Back to the flag COT

    Group effort complete

  • 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

  • Fog of the Scrum – from Mambi

    Got a text from Kenna Brah asking if the YHC had the Q. He asked knowing YHC has been absent in the gloom for many weeks. With a quick one-word response YHC responded, YES! On the ride to the Scrum, the fog was thick with very little visibility. YHC’s next text was “going to be late.” YHC arrived at 5:30, gave the disclaimer, then moseyed to the main field.
    YHC lead PAX in various warmups. Then instructed the PAX on the THANG.
    The Sheldon Cooper
    With the fog as thick as it was, YHC had to adjust the run.
    10 burpees, 10 Squats, 10 Merkins, 10 Squats. Run to the fence about 120 yards and back. Then 9, 9, 9, 9 of same. Count down to 1.
    As the “6” (which was YHC) was completing the final rounds the rest of the PAX was doing random Mary.
    Once YHC completed his last round PAX Circled up for RING OF FIRE.
    3 rounds – Hold the Al Gore with 10 Squats
    3 rounds – Hold a plank with 10 Merkins
    Moseyed back to the Flag
    COT:
    Count off
    Name-o-Rama
    Announcements
    Intentions
    Prayer
    Thank you all for supporting me back to the gloom.

  • Murph Week 3 ~ with a little “H8” running – from Hokie

    YHC struggled getting out of bed this AM and came in hot at 0529 for the 0530 Q

    Earlier in the week, I posted asking who wanted to continue with Murph training and who wanted to train for the H8. The brief discussion had one vote for Murph and no votes for H8 so off top the “House of pain” we 5 moseyed.

    Two minute intervals
    2-4-6; 3-6-9, 4-8-12, 5-10-15, 6-12-18 and 7-14-21 (Pull Ups – Merkins – Squats) after completion on the three exercises; rest for the remainder of the two minutes.

    Effort was called upon to focus on form with full extension and chin above the bar on pull ups.

    After the 6th round of 7 pull ups, 14 merkins and 21 squats, we ran to the home of the H8 for one “lap” running up the hill, bear crawl across the neutral ground, run down the far side and across and back up, bear crawl across the neutral ground, then run down toward Lake Pontchartrain and back to the house of pain for round 2.

    After round 2, we ran to the Mardi Gras Fountain and back to the flag for 10 burpees and one final lap around the Mardi Gras Fountain.

    Thank you to Mahatma for the tunes and encouragement!

    Thanks to all pax along with some assists for those of us who need to cross our legs and get assistance with pull ups.

    Next week 3-6-9, 4-8-12, 5-10-15, 6-12-18, 7-14-21 AND 8-16-24 and a Double H8 run!!! I will bring the bands for those who need assistance with pull ups.

  • Murph Training II with a Triple Double – from Hokie

    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
    5 pull up
    10 push ups
    15 squats
    REST for remainder of two minutes

    Round 6
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 7-12
    Rinse & Repeat

    Rounds 13-18
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    Thanks to Mahatma for bringing the tunes!

    Thanks to Triple for a DOUBLE FNG Day!!!

    Welcome Dr. Doolittle (Daniel Lagarde 37)and Cintas (Mike Reynolds 61)

  • The Mental Battle – from Hokie

    Thank you Bogey
    Boo Boo
    Hokie
    Mahatma
    Pillsbury
    PVC
    Rougarou
    Tenderloin
    Triple
    War Eagle

    For joining me as we focus on The Mental Battle

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    SSH x 18 – LA ranked 18th Highest Prevalence of Mental Illness 2021

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY.

    Burpees x 10 – Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled. After all three sets are complete, if you have time repeat sets until time is up.

    Round 1 – bear crawl timer

    50,000,000 adult Americans experienced mental illness in 2021

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 – Run backwards across field timer

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Stars each leg (2 is 1)
    160 burpees

    Round 3 As a group

    65% of employees find it hard to concentrate at work due the environment at work.

    Over 60% of youth with mental illness do not receive treatment.

    Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

    130 LBCs
    120 Box Cutters
    120 Flutters

    I hope you have someone to share among the Pax your mental battles or those of people around you,. This is honestly more important than the workout.

    Again, please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

  • I will Rock Q – from Kenna Brah

    March 14 2022 Rock City
    15x Wanm up
    Arm Circles front/back
    Standing Twists l/r
    Imperial Walkers
    Tin Soldiers

    To the Rocks, to the field
    RND 1
    15x each
    Pullovers
    Chest Press
    ON KNEES- OHP
    ON KNEES – CURLS
    From KNEES Single Leg Up
    Run around goal post repeat for 3x

    RND 2
    From KNEES Single Leg Up ROWS
    DeadLift
    Front Raise
    Tricep Extension
    Run around goal post repeat for 3x

    7 min of Mary with ROCK
    Back to flag –
    COT – OUT!