F3 New Orleans

Tag: Mayhem

  • 12 Days of F3mas – Do Hard Things – from Mayhem

    After enjoying Dax’s beatdown in the gloom at the Renaissance Sunday morning, I decided to take the Q at Rock City and do a modified rock version.

    Disclaimer

    2 KnOTters went backward in one direction, Tenderloin forward in another, while 7 PAX moseyed to the 30yd line of the football field

    Warmup: AV, GG, PPP (Peter Parker Peter), MC, SSH, AC, RAC

    Head to the playground for some Morning Calls – one PAX at a time does 5 pull ups while the remaining PAX do 5 merkins each, rotate till all had the treat of early morning pull ups

    Mosey to the rock pile – grab a medium rock, then mosey to the “flag football field” as Rudy calls it, though he was nowhere to be found to chirp in

    The Thang:
    12 days of F3mas done properly (do the 1st day, then do the 2nd day followed by the 1st day, etc.)

    On the 1st day of F3mas, my Q gave to me…
    1- burpee IC (12 total)
    2- tricep extensions with the rock IC (22 total)
    3- curls with the rock IC (30 total)
    4- rows with the rock IC (36 total)
    5- squats with the rock IC (40 total)
    6- overhead with the rock IC (42 total)
    7- chest press with the rock IC (42 total)
    8- honest merkins (hand-release merkin followed by shoulder taps) OYO (40 total)
    9- mountain climbers 2 is 1 IC (36 total)
    10- Bonnie Blair’s 2 is 1 OYO (30 total)
    11- man makers OYO (22 total)
    12- 12s monkey humpers – big boys OYO – like 11s but 12s… 11 MH, run 30yds, 1 BB, run 30yds, etc. (66 MH and 66 BB total)

    Return to the rock pile
    Mary consisted of FKs and V-Ups

    Back to the flag
    COT
    Counterama
    Namerama
    Announcements – reminder about 20% off for F3 at Varsity Sports
    Intentions – both spoken and unspoken

    Prayed us out
    Thankful for the opportunity to come this morning and DO HARD THINGS or KnOT

    Merry Christmas
    SYITG

  • Peaches and Practice – from Charmin

    The night before the site Q asked who wanted to take the Q and YHC had been mulling a workout around a playlist based on the word “peaches”. Also decided to make the counts alternating 12 and 13 since that was the date (not sure if any of the PAX caught on to that).

    Started off slow with Warm -o- Rama

    Balance IW x 12 (slow 4 count forcing the pax to balance)
    Grass Grabbers x 13
    Around this time Mayhem decided to show up; apparently the train from Metairie was running late this morning.
    This resulted in a penalty of 3 burpees for everyone OYO.
    Slow vagoda’s x 12
    SSH X 13
    Balance Billies x 12 (another great balance warm up)

    Mosey over to JPAX

    17’s from post to columns, with the two exercises being Monkey humpers & SSH.
    No middle but squat every time you hear the magic word… peaches!

    Playlist consisted of Songs by Justin Bieber, Bob Schneider, Jack Black, In the Valey Below, and The Presidents of the United States of America. All the songs were title Peaches, so there was certainly time to grease the squat groove.

    Mosey back to playground pad.

    Merkin for 1 minute working on perfect form then rest for 30 seconds

    Then hang for 1 minute rest for 30 seconds

    Ended up having 2 groups that switched between these two and we did this for 7 cycles.

    Not wanting to leave the people feeling like they weren’t getting their money’s worth next up was Arm circles!!

    Forward X 12
    Seal claps X 13
    Backwards x 12
    T claps X 13
    Peaches picking and dropping silent 12 count
    MNC’s X 13

    Decided to end with some comradery with Partner shrugs for 12. Apparently Triple shift wasn’t feeling it since he didn’t have a partner.

    COT.

  • Forgot the deets – from Vagabond

    Posting backblast 2 weeks after – we did a bear crawl relay and pax choice of exercise. Forgot the rest. Just wanted to get pax attendances recorded.

  • YuleVibes – from Vagabond

    Christmas Music in background

    Warmup

    Plank pull through relay coupon drill

    Fountain
    20 derkins
    20 right leg step ups
    20 dips
    20 left leg step ups
    20 plank walk ups
    20 incline wife pleasers
    20 decline shoulder taps
    20 irkins
    20 single leg squats
    20 decline step ups / walks
    Plus…
    Pax Christmas wish exercise choice

    Eight counts, big bois, with 1 pax rifle carrying around fountain

    Jump rope

    Sunday mornings

  • 🎶 8 Crazy Nights 🎶 – from Bolt

    “It’s Hanukkah…Bitches,” was YHC mantra as I arrived with a whole five minutes to spare before giving the disclaimer. KnOTs headed their way while the real men headed to midfield.
    
    The festival of Hanukkah celebrates the triumph of light over darkness and spirituality over materiality as well as the miracle of the much smaller group of Jewish soldiers taking back the temple from the occupying Greeks, who then were able to keep the lantern burning for eight days with only one day’s worth of consecrated oil.

    Warmaorama included the requisite Rapper’s Delight and all the usual movements; considerable mumblechatter ensued, mainly from Fracsac, but YHC was unfazed by it—mainly bc I couldn’t hear Frac over the sweet musings of The Sugarhill Gang.

    Morning call: pax hold incline plank along the play area border while 2 pax call out each of their five pull ups which the pax then merkin and return to plank while the next two head to pull up bars.

    Adam Sandler’s Hanukkah song came on just in time for the above which allowed YHC to segue into trivia during the mosey to the rock pile which of course included burpees: 3 for a wrong answer and one for the correct answer; we amassed 11 burpees during this segment. Fracsac called for a skip in the waning minute of a four minute song: 5 more burpees for everyone.

    8 Crazy Nights con roca (except abs): AMRAP 8 reps (nights)/9 exercises(candles of the menorah), 10 minutes.
    OH press
    Squats
    Big boys
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Everyone made it to/through two rounds before time ran out. 3 10-counts before we returned rocks and moseyed back to mid-field.

    The Uptowner “dreidel” otherwise known as the decadie of pain. Roll both die and all pax perform the two exercises/rep counts rolled consecutively and then another pax goes until the timer beckons us back to the flag. During this segment Frac called for another skip which cost everyone five burpees. This pleased the pax, especially Hand Grenada.

    Merkins/Mountain Climbers
    American Hammers/Mountain Climbers
    Merkins/Tricep dips
    Bonnie Blair/something else
    Something/Something else
    O2 deprivation is a thing…

    COT; thanks men. Reach out the MIAs

  • Leg Day – from Pool Boy

    With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.

    Warmups consisted of:
    SSH
    Imperial Walkers
    Arm circles
    Grass grabbers
    Abe Vigoda’s
    Peter Parkers
    Parker Peters

    Mosey to the Pavillion
    5 Burpee Jumpups – Vagabond said this was a first!!
    19 right leg and left leg step ups. Christmas is 19 days away so why not
    Dips
    Decline Presses
    Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.

    Mosey to playground
    With Partner running the steps to the top of the pressbox
    50 monkey humpers
    100 burpees
    150 jump squats
    200 lunges
    250 crunches
    Finish with some Mary

    COT. Wedding Planner finished with a prayer lifting up the men of F3.

  • What is this Cadence of which you speak – from Hokie

    After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.

    12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama

    The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense

    After being reintroduced to correct procedures, we continued

    The next exercise will be
    Arm Circles
    Starting Position
    Move
    In cadence
    Exercise

    We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain

    1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks

    1 burpee
    1… 5 cross over merkins
    1, 5… 10 triceps
    1, 5, 10…15 shoulder press
    1, 5,10,15 …20 curls
    1, 5, 10, 15, 20… 25 rows
    1, 5, 10, 15, 20, 25… 30 lunges
    1, 5, 10, 15, 20, 25, 30… 35 chest press

    Then back down, 30, 25, 20, 15, 10, 5, 1

    30, 25, 20, 15, 10, 5, 1

    25, 20, 15, 10, 5, 1

    20, 15, 10, 5, 1

    15, 10, 5, 1

    10, 5, 1

    5, 1

    1

  • NOT Easy Like Sunday Morning! – from Triple Shift

    The Commodores released a song called “Easy” 1977 that has a classic line in it that goes like this, “I’m easy like Sunday morning.” Well, the one thing I discovered in F3 NOLA, is that easy workouts are not things that motivate me to get up in the gloom. To me, Easy is sleeping in, overeating, staying up late, foregoing that hard conversation, etc. Simply put, easy is being indifferent or passive. Conversely, I’m not saying that you should always look to redline your heart rate at every workout but it’s not my natural inclination to do hard things. So, under that mindset of creating a hard workout, I presented the following.

    Warmup – Low Slow Squats, Low Slow Merkins, Imperial Walkers, SloVigodas, and Grass Grabbers

    The Thang – Perform 30 air squats, 25 V-Ups, 20 Body Rows (flat portion of hand rail where you are inverted and bring your chest to the bar), 15 No Cheat Merkins (hand release merkin with two shoulder taps), 10 Bulgarian Split Squats (each leg by the fountain), 5 Burpees and then run a ¼ mile. Rinse and repeat a total of 4 times. Maytag killed that workout and picked up the six!

    COT – Countoff, Namerama and gave thanks to God for his gift of physical health so we can help others in need.

  • 5 Minutes of PT and 40 Minutes of Hell – from Hawgcycle

    Conditions: Clear and 46 degrees. Feels like 42. Humidity 75%. Wind 7 mph from ENE.

    Grabbed the Q last night. Knowing that we would be on the Blue Devils’ field reminded me that The Hogs will be hosting Duke Wednesday night at Bud Walton. Which then took me back to the glory days of Razorback Basketball and the 94 National Championship win over Duke under the direction of Nolan Richardson. That led me to thinking about the 40 Minutes of Hell defense he installed in the late 80s and early 90s. Then I remembered that I had seen a workout in the F3Nation Exicon called the Nolan Richardson aka 40 Minutes of Hell. That’s how you plan a workout.

    Been a while since I have given the disclaimer. Stumbled through it as normal and did a warm-up lap. Tenderloin, Scantron, and Rou left to do their own thing. The rest of us circled up in the center of the field (not the exact center and not exactly a circle as made clear by the F3 Nola compliance department). Did 15 SSHs and then much to everyone’s delight we went through the PT regimen for my groin issue: Lunges, Suzanne Sommers, Wife Pleasers, and Leg Lifts. A couple of these exercises required full body contact with the frosty field. #crowdpleaser

    Then jog to the goal line for 40 minutes of Hell. It’s a lot like Dora. Partner up and complete the rep count as a team. While Pax 1 does the prescribed exercise, Pax 2 backpedals 50 yards, does a Bobby Hurley…scratch that….does a Scotty Thurman, and then runs back to the goal line.

    150 burpees, 300 squats, 150 Big Bois, 300 Arm Circles, 150 Merkins, 300 Imperial Walkers.

    We didn’t quit get through the entire set. Probably a bad omen for tonight’s game.

    I didn’t have a shovel flag this morning, which is a Q fail. Fortunately Belloq came to the rescue. He wore his 1991 American Flag leather jacket and stood patiently in place during the workout. He was there guiding us home at the end. #HIM.

  • Field of Burpee Dreams – from Mayhem

    5:30am sharp start with a wind chill of 41 degrees.
    6 for the real workout, 3 KnOts and Tenderloin.

    Disclaimer followed by announcement of my manniversary.

    Warmup: windmills, grass grabbers, hill billies, imperial walkers, SSH, both arm circles.

    To the rock pile, rifle carry a couple hundred yards.

    3 minutes non-stop OYO: 10 curls followed by 10 rows, rinse and repeat.
    5 burpees. Bogey was anxious to do his burpees 2.5 minutes early.

    To the diamond for Field of Dreams.
    Split up in four groups (that is 1.5 person per group), 15 burpees at home plate as the timer. Then head to first and tag next group to move on, and so forth.
    Rd 1: 1st base AMRAP merkins, 2nd base AMRAP squats, 3rd base AMRAP LBCs
    Rd 2: 1st base AMRAP bonnie blairs, 2nd base AMRAP shoulder taps, 3rd base AMRAP Big Boys

    Grab the rocks and line up on short stop base line. Suicides with the rock using trees as the markers.
    Rd 1: 10 curls, 10 squats, 10 overhead
    Rd 2: 15 curls, 15 squats, 15 overhead

    Rifle carry indian walk near rock pile.
    2 minutes non-stop OYO: squat thrusts.
    5 burpees.

    Conclusion of mary: flutter kicks, dying cockroach, whatever Frac chose, v-ups, squat twist, modified v-ups, protractor

    Next book… Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness.

    One year down. More to go.
    SYITG