F3 New Orleans

Tag: Mayhem

  • 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

  • Blimpity-Blimps – from Rudy

    8 PAX started Wednesday in the cool damp gloom. Even after a shellacking of his beloved Ole Miss, Hand Grenada was casting aspersions upon the Irish even as we got started. Yelling about schedule strength on the week Ole Miss is playing UL Monroe? The man has no shame.

    Mosey to the rock pile for some slow cadence stretches to get loosened up. Then grab a rock and head to the field.

    Thang 1: Given a choice between the Suck and Mystery Door #1, Vagabond chooses the Suck. 4 minutes of “7 Overhead, 7 Curls, 7 Rows”. Rinse and repeat as many times as you can calling out each time you complete a set. Mayhem must have had a tiny rock as he was knocking out sets with alarming frequency.

    Thang 2: BLIMPS. Put the rocks aside. 4 Cones lined up at 20 yard intervals. Each exercise will be repeated 4 times, once at each cone. 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Penguins, 30 Squats. It was rightly pointed out that YHC was unlikely to be able to complete 80 Merkins. And sure enough, I was last to complete that round. Mr. Rogers flew through all of them. Note to self: Make the workout harder for him.

    Thang 3: Given a choice between Partner and Mystery Door #2, Bogey chose Partner. So P1 will run to the far cone and back as the timer. P2 will be lifting the rock. Cycle through Overhead, Curl and Row.

    That’s it, out of time. Return the rocks and head back to the yard.

    Finish up with COT, remembering especially some friends and family struggling through illnesses.

  • He’s heavy and he’s my F3 Brother – from Triple Shift

    I arrived at the AO early to see Tenderloin getting his extra laps in as I scoped out the football field where all the work would get done today. As The Architect rolls in, he comments that I’m early which I proceed to brush off since I’m the Q. Anyway, 5:30 am comes quickly and I give a very short disclaimer and we’re off around the track for the warmup.

    WARMORAMA
    After one lap, we circle up for low and slow Squats, Imperial Walkers (this is a crowd pleaser with all the pax stumbling to hold elbow to knee for a 3 count), Parker Peters, Shoulder Taps, Peter Parkers, Floyd Mayweathers, and Merkins.

    PARTNER ONE THANG
    Hand Grenada slips in the warm up which gives me an even number of Pax….so partner up with someone who is around your weight. Start on the sideline and Fireman’s carry your partner all the way across to the other sideline. Flapjack the Fireman’s carry to head back. This was pretty difficult given my partner was 20+lbs heavier than me.

    PARTNER TWO THANG
    20 REPS of Nordic Hamstring Curls, No Cheat Patti Cake Merkins, Leg Throws, and WW2 Patti Cake Sit-ups

    PARTNER THREE THANG
    Partner up on the goal line for some Dora. 75 Genuflects, 100 Reverse Plank Walk Kick, and 125 X Factors. The mode of travel is lunge walk 25 yards and then run back to tag your partner.

    BONUS
    Ring of Fire Al Gore/Monkey Humpers and Glute Bridge/ Alabama Wife Pleasers

    COT
    Gave thanks for men of F3 and lifted up prayers to help us be the men we were created to be.