F3 New Orleans

Tag: Mahatma

  • Viscous Circle – from Architect

    Disclaimer, Warm Ups

    7 Minutes in Heaven (7 Burpees, 14 Spider-Merkins, 21 Leg Raises, 28 Lunges).

    Viscous Circle – Pax traveled in pairs around baseball diamond by mode dictated by Q. Lead pair breaks off, heads to pitchers mound and performs 5 reps of prescribed movement. Pair then returns to group and signals for next pair to travel to pitchers mound for their 5 reps. Repeat until all pairs have completed said reps twice….repeat whole set 3 times.

    Round 1 – travel via lunge, 5 burpees on the mound
    Round 2 – travel via Bear Crawl/crab walk, 5 merkins on the mound
    Round 3 – travel via backwards job, 5 jump squats on the mound

    Wrap up it up with big boys, sprints, and wife pleasers.

    Gratitude and COT….thanks Fellas.

  • Living Hero WOD – from Mahatma

    I knew the challenge when I hit send….Mr. Rogers has set the expectation for a “Hero” beatdown so I decided to go with one living. Sgt Dakota Meyer – Medal of Honor Recipient Afghanistan. His story on YouTube is worth the 10 minutes. While I tried to give some motivating tidbits the key is simply enter and endure the storm (especially with prayer) as often you’ll look back and it was really the fear not the storm because it was actually only a shower!

    We had another Hokie FNG along with “Cray-fish” from down range join is the slightly warm Aug morning. After disclaimer and speaker in hand we head to the field for a warm up:
    SSH
    Hill Billy
    Side lungs
    Scorpion Kicks
    Shoulder Taps
    Mnt Man Poopers

    Head to the playground for Cindy
    20 minutes goal was 6 rounds
    3 pull ups
    6 merkins
    9 squats
    Mosey to the bleachers then sprint the 3 sets of stairs then slow mosey back to recover, rinse and repeat

    Most ever pax finished at least 5 rounds+
    1 minute recovery

    Line up for a boombox Indian run around the track then onto the back of the gym
    1 round of running man
    1 round of bar rows

    2 rounds of Hero Wednesday Mornings
    10 over head claps
    8 donkey kicks
    6 secs of BTT and if possible 1 shoulder press

    Boombox Indian Run back to the bullpen.
    With 1 minute left 6 Burpees for good measure

    COT – Be a Porsche with No breaks when it comes to doing the right thing in protecting your family and friends.
    Welcome Roy-Rogers!

  • Hey MacGyver, does HC=Home Catnapping!? – from Bolt

    4.5 got after S&M + 6.5 ran (Charmin was the .5 x 2) = 11 got better in the gloom.…except MacGyver; apparently he redefined “HC.”

    Expand our circle through EHing and Kotters. Who haven’t u called lately that you should…?

  • Man(y) Makers – Varying Rocks – from Mayhem

    Conditions: 83 def F, 85% RH, 87 deg F feels like temp

    6/7 pax takeoff in the gloom down the track, picked up one on the way
    1 pax went another direction

    Warmarama:
    SLOWvigoda 10x IC
    Grass Grabbers 10x IC
    Mountain Climbers 15x IC
    Crab Cakes 10x IC
    Tie Fighters 10x IC & flapjack

    To the rock pile
    YHC: “get a rock that you can do man makers with”
    Head to the football field

    Thang 1 OYO:
    Start at the goal line, murder bunny 10yds to first cone
    Man Makers 10x
    Squats with rock 10x
    Big Bois with rock 10x
    Murder Bunny 10yds to second cone
    Man Makers 10x
    Calf Raises with rock 20x
    Flutter Kicks with rock 20x 2-is-1
    Murder Bunny 10yds to third cone
    Man Makers 10x
    Thrusters with rock 10x
    V-ups (optional with rock) 10x

    Mumble Chatter included critiquing the rock size selection of others. Be nice.

    Thang 2:
    Line up on goal line
    First pax runs with rock to the second cone and back while other 6 pax are doing an exercise
    When runner returns, he calls out the next exercise, and a new runner takes off with the rock
    Completed two rounds = fourteen exercises
    Thanks for the extra Man Makers Hand Grenada

    Thang 3:
    Shuttle run with exercises
    Run to first cone, 10 merkins, back to start
    Run to second cone, 10 bonnie blairs 2-is-one, back to start
    Run to third cone, 10 burpees, back to start

    Thang 4:
    Exercise dice @ 6 rounds
    SSH, Squats x2, LBCs, chest press, and one more

    Return the rocks
    Back to the flag

    COT
    Announcements: week 0 of iron pax challenge is right around the corner
    Ended in prayer, continuing to lift up Bogey and his family
    Great way to start the week
    SYITG!

  • Skip the Rocks -Train for the Rim – from Mahatma

    It’s 10:30PM – where to head in the AM, there is always a fear that I may have signed up and forgot so check the sheet…..Rock City: empty, no hesitation, signed up and set the alarm! YHC drifted off to sleep thinking about what kind of beatdown to dream about.

    With anticipation YHC woke ahead the alarm, grabbed the boombox and headed out. Pulling up Mr Rogers and Rudy were already in the bullpen chatting up the morning as to Rudy’s training for the WildWest mosey. While walking up SamBro was walking up with FNG Steve. Than Wedding Planer, Handgranada and Mayham showed up with smiles on their face….it must have been the sight of the Boombox!

    Quick disclaimer for the FNG – Handgranada said something in Mississippian slang about how inspired he was! Off to warm. Just simple boring stuff but we got through it.

    Then YHC instructed pax to meet at the entrance to the bleachers – with highly motivating tunes cranked up the Rim training begins 2 rounds through the bleacher gauntlet 3 sec interval between pax 5 burpees at the end; rinse and repeat – slower pax gave way to speeders in the 2nd round.

    NOW the warm up is over. Head to the track for an Indian run 1 lap passing the BB from front to back with the last pax carrying it to the front Mayham did his best impression of John Qusack from the “Say Anything” movie running with BB overhead! Once complete we made our way around locked gates determined to get to the pull-up bars. Now 3 rounds of 3 PUs and 5 dead hang leg lifts then all pax were recovering in plank on the retaining wall for some push ups.

    Now on to the gym for a lil bearcrawl stair climbing push ups.

    Then RC’s version of “Good Morning” 3 rounds overhead press, claps followed by 5 donkey kicks and 1 handstand press.

    Then one 2 team bearcrawl / lung around the gym.

    With 8 minutes left another Indian Run back to the bleachers for 1 last sprint through the gauntlet finishing with 5 burpees.

    Time was up so we begrudgingly headed back to the flag where upon our 5 core principles were stated for our then FNG, now known as “Barney Fife”.

    Closed out with a prayer of gratitude and a reminder that each day is a morning glory of Mercy and new opportunity in life. It’s always an honor to lead. God Bless!

  • You have to CRAWL before you can LUNGE – from Mayhem

    Conditions: 80 deg F with feels like temp of 84 deg F due to the 90% RH = perfect summer morning for a beatdown

    Anxious to kick off the day, YHC arrived at 5:15am. Quick check on the field to make sure it was not too sloppy. By 5:30am we had a total of 11 including an FNG c/o Bolt. By 5:33am we had a dirty dozen as Triple joined us on Triple time.

    Mosey to midfield for warmups: AV, GG, PPP, Crab Cakes, Tie Fighters, smurf jacks

    Bear CRAWL 50 yards to end of the field
    Mosey to the rock pile, grab a rock that you can do a bunch of thrusters with

    Mosey with rock to the parking lot

    A form of 11s OYO
    10 burpees, 1 thruster, lunge walk to next tree with rock
    9 burpees, 2 thrusters, lunge walk to next tree with rock
    10 stops covered 100 yards
    Felt the burn halfway through
    Then 200 yard jog (back to start, back to finish)

    Core Dora, partner up
    One PAX exercises, other PAX grabs any rock and travels about 60 yards and back
    100 big boys
    200 V-ups (later modified)
    300 LBCs (almost finished)

    Grab a rock, two single file lines, indian “run” (more of a mosey)
    Our lines were about as straight as when we all learned it in preschool

    Back to COT, a few sprinted, all were gassed

    Counterama, Namerama, Name the FNG, Announcements, Intentions, prayed it out

    Thanks for the opportunity to lead! It was a good one!

    Welcome Kingfish to the F3 brotherhood!
    Shout out to Squints for his first ever post at Pontiff!
    Shout out to Pinewood who came from the West Bank and has an 8:00am final exam today… good luck!

  • 5:1’s – from Charmin

    Started with 5 Ended with 6.

    Runner’s ran the Ruck Route, Rucker’s Ran, Overall it was a great day to push ourselves.

    YHC needed to push himself and Bolt was happy to oblige with a Walk 5 Minutes/ Run 1 Minute and YHC TRUSTED that he would do just that.

  • Okwata love to hate – from Mahatma

    The venue is one of the best yet getting there can be a journey in and if itself – those that live close by get it and are rebuilding the consistency……except for today! YHC pulled up and saw a single silhouette of squints waiting gloom. After a little small talk and no disclaimer we headed out – YHC “I have a theme for today coming back to Okwata – a little of everything I love to hate” Squints “you mean running!?” YHC – “just a chuckle” as we make our way towards the “known” corner of the HATE! During our mosey a white small suv comes flying through the parking lanes, as we were warming up Squints says “you think that was another pax coming in hot?!” YHC “if so you’d think they would have seen us and made their way by now!” Then almost out of thin air boom pinewood was standing beside us ready to go with the youthful enthusiasm that is refreshing to see amongst us “old guys”!

    So warm up
    2 rounds of Scantron
    SSH
    Side Lunge
    Mnt Man Poopers
    Parker Peter / Peter Parker
    Shoulder Taps

    Thang 1
    A taste of an 8
    Rnd 1 4 burpee make the known loop
    Rnd 2 2 burpee R&R all continuous picking up the 6
    The 2 rounds finished under 9 minutes

    Stretch and Mary
    3 rounds
    Some local drive by verbal abuse…..it’s amusing to know how ignorant yutes can be!

    Thang 2
    Mosey to the top of the levee Indian Disperse as we ran to the House of Pain

    Once at the house incline merkins to recover
    Then 3 rounds of 3 pull ups 3 leg lifts
    Now time for a 3-6-5
    3 burpees
    Instead of 6 box jumps we did 5
    Instead of 5 rounds we did 6
    This was a youthful group and YHC wanted to step it up!
    Recover again with incline merkins – 5 extra because we wanted to quite!

    Mosey back to the tree – 5 minutes left so a quick mosey around the fountain with a short stop for a 1-5 round of Jack-Web

    Mosey back for COT

    Man I love Okwata and think the fire has been re lit to a solid level of hate.

    Look forward to a return. SYITG

  • A wee bit of ND – from Rudy

    Been a while since YHC had provided a history lesson on ND, and Rock City is now filled with PAX that haven’t been blessed with this knowledge yet. So its time to fill them in. Brief disclaimer and we’re off to the rocks with a few straggling PAX rolling in hot post-train.

    Temp: Too Hot, Too Humid.
    Conditions: Ground surprisingly dry after a weekend of rain

    Quick warmup of an assortment of stretch-y and low-impact stuff. Then grab a rock and head to the field. I said “surprisingly dry” earlier, but the mosey to the field did manage to find the quagmire.

    Thing 1: ND History Ladder
    5 Burpees: for Blessed Basil Moreau, founder of the Order of the Holy Cross
    Add 10 Squats: for Fr. Edward Sorin, founder of the University
    Add 15 Merkins: for Fr. Andrew Morrissey, build the Grotto
    Add 20 Curls: for Fr. William Corby, Chaplain of the Irish Brigade during the Civil War
    Add 25 Imperial Walkers: for Fr. Thomas Walsh, oversaw rebuilding of ND post Fire
    Add 30 Rows: for brand new president Fr. Robert Dowd, 2 weeks on the job
    Add 35 Hello Dolly: for long standing president Fr. Ted Hesburgh

    In between, rifle carry back and forth across the field.

    Mixed in some ND trivia whereby Wedding Planner, Hand Grenada, Mahatma and Frac all managed to lose and earn 5 Blockees for the PAX. Pool Boy correctly guessed Navy, saving everyone from 5 more.

    Thing 2: Route 88s
    Like Route 66s, but better. Plus it evokes memories of ’88, the last ND championship year. Start with 3 Thrusters at Tree 1. Add 1 at each Tree. Halfway through, in the interest of time YHC had to modify as he was never going to get all 88 Thrusters. Mr. Rodgers, though, did. With a 30 pound weight vest too.

    Return the rocks and get back to the circle in the nick of time.

    Finish with COT: count-off (15 PAX!) and Name-o-rama. Ranging in ages from 20 (Good to see you Pinewood) through 60 (Kotter for the Mutt!)

    Thanks for putting up with me!

  • On Constancy – from Charmin

    This was the first time in a long time where YHC was the only Rucker/ by myself.

    Being fine with some alone time, YHC was able to reflect on the benefits on being constant, namely that that is where the benefits come from. YHC doubts that every Pax wants to wake up and post at 5:30 every morning, however, the benefit is that we are able to prove to ourselves that we can step out of our comfort zone and do hard things.

    It was also nice to end the workout seeing that Mahatma had joined us part way through the workout. He said that he was listening to a book and that caused him to miss the 5:30 start. What he later revealed was that the book was ‘100 short ways to take a nap’.

    COT focused on filling our jars of oil with the time we have and praying for others who need some oil in their jars.