F3 New Orleans

Tag: Mayhem

  • The Metry H8! – PRACTICE – from Mayhem

    YHC was caught by the train, but still able to plant the flag by 5:28
    74 F & 93% RH

    Party of 10 excited to see what was in store
    8 to the field and 2 KnOT’ing on the track, we’d see them later

    Warmup consisted of the norm: Slow AV, Soggy GG, MC, PPP, TF, FT, SSH

    The H8! is returning to #okwata October 24th, so YHC thought it would be good to get some practice in @pontiff

    5 rounds of The Metry H8! (we’ll shoot for 8 before game time)

    We started on the south side of the bleachers. At the start, you do a descending burp and merk pyramid starting at 5 (burpee and 5 hand release merkins, burpee and 4 hand release merkins… burpee and 1 hand release merkin).

    Each lap consists of running north snaking the bleachers to the far side, bear crawling to the steps of the gym, make a lap around the gym, bear crawling back to the north side of the bleachers, snaking the bleachers back to the starting point on the south side. Rinse and repeat.

    • Run nearly 2 miles of bleachers/stairs
    • 350 yards of bear crawls
    • 15 burpees
    • 35 merkins

    Picked up the SIX. Did some Mary. Head to the flag.

    COT, Count, Name, Announcements, Intentions

    Upcoming events…
    9.21 – Power Mile
    9.28 – Brothers Keeper 500
    10.19 – reenactment @mothership
    10.24 – the H8! returns
    10.26 – anniversary convergence @mistymountain

  • Fly-Up Flop-Downs – from Squints

    Is this the official record of what happened this morning?

    It was a typical eve-of-a-hurricane type of day, cooler summer temperatures as we all awaited the landfall of Hurricane Francine. The PAX moseyed over to the JPAC for warmups, which included a fine selection of Abe Vigodas, Grass Grabbers, SSH, Arm Circles, Shoulder Taps, and—last but not least—Peter Parkers.

    Thang 1:
    Off to a brief H8 training session where, somehow, everyone finally agreed on H8. (A true miracle!)

    Thang 2:
    The timer: side steps up the ramp, sprint back.

    Exercise 1: I call out Burpees with a block, but War Eagle, feeling frisky with the tropical weather, insists on calling out Fly-Up Flop Downs. Sure, it sounded fun in the rain, but even the birds weren’t buying it this morning. I call the exercise again, “Burpees with a block again,” and in true Fracsac fashion, he declares it’s time for Flyin’ Block Drops.

    After a solid 40 minutes of back-and-forth debate, War Eagle and Fracsac finally surrender, and we all mosey back to the flag.

    COT: Counterama, Namearama, Intentions, Prayer.

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • Don’t let rain cancel your workout – from Pool Boy

    5:26 in the rain and wondering if any PAX are showing up. Before you know it, Architect is there and rest of the group shows up. Quick disclaimer and mosey’d to grab a rock.
    Warmups
    Abe Vigoda’s
    Grass(cement) Grabbers
    Imperial Walkers
    SSH’s
    Arm Circles
    Low Slow Squats

    Exercise 1
    Bear Crawls>merkins>Bear Crawls>SSH’s>Bear Crawls>Squats
    Exercise 2
    25x Curls, Tricep extensions, Overhead Press, Shoulder Press,flutter kicks
    20x Curls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    35xCurls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    Exercise 3
    Ring of Fire
    Hold rock overhead while waiting, Curls x 20 moving around circle counting to 10.
    Per Bogey in sitting duck position with rock, Burpees x 10 moving around counting to 5.
    Finished with Mary
    COT. Prayer’s for those dealing in tough times with family members, work, and other challenges.

    T-Claps to this great group of guys showing up in the rain and being warriors.

  • Is it RAIN or is it SWEAT? – from Mayhem

    77 degrees with a 100% chance of rain
    Oh and a flood watch until Saturday morning… what could go wrong

    With motivation from the site Q (@Pinewood) and other PAX, I decided to stay strong to F3’s third core principle: “Held Outdoors – Rain or Shine, Hot or Cold, we are out there”

    Upon arrival, I cracked the window and asked @Rudy in jest if it was raining so I could exit the vehicle
    Party of 9 for some @okwata fun

    Mosey to the foot of Canal to warmup
    AV, GG, PPP, ST, CC, TF, FT… IN CADENCE

    Thang 1:
    October 24th is the return of the H8! so it was time for some practice
    Plan was to perform the first two rounds of H8!, of course the mumblechatter commenced
    In referencing @Hawgcycle’s previous backblast, I was armed with the proper order of operations… @Rudy @Fracsac agreed and @Vagabond protested

    “Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground, ‘now paved’), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin). At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.”

    We covered app. 0.8 miles of hills, 140yds of bear crawls, 15 burpees, 64 merkins

    Thang 2:
    Head to the lake. We performed TWELVES (yes @Vagabond I know it is usually ELEVENS, but I also know that we are here to push ourselves) with each station either being at a light post or 1/2 way in between two light posts. Mode of transportation is alternating broad jump and duck walk (later changed to walking lunges as it was tough to watch some duck walk, @Triple Shift wouldn’t have been happy). 11 big boys + 1 jump squat, 10 big boys + 2 jump squats… 1 big boy + 11 jump squats.

    Thang 3:
    Line up along the lakefront, facing the waves.
    Merkin Jax, up and down the mountain, 1/4 ratio
    1 merkin + 4 plank jacks, 2 M 8 PJ, 3 M 12 PJ, 4 M 16 PJ, 5 M 20 PJ, 4 M 16 PJ, 3 M 12 PJ, 2 M 8 PJ, 1 M 4 PJ

    A little bit of Mary: flutter kicks, dying cockroach, LBCs

    To the flag
    COT
    Count, Name, Announcements (10/19, 10/24, 10/26), Intentions (Georgia school shooting, @Mahatma’s foot)

    Thank you men for the opportunity to lead. PAX were challenged with showing up on a potentially horrific weather morning. Was hoping for a total of 6 and was impressed with a party of 9. Rain held out. It was tough. It was fun.

    With my #okwata VQ behind me it is on to Saturday morning where I will enjoy my #mothership VQ.

    SYITG!

  • Putting in the Work on Labor Day – from Mayhem

    5:30am 76 degrees 90% RH
    No need for a disclaimer as @Maytag and I know the drill

    We headed to the flagpole south of the south endzone
    Faced the flag and listened to Chris Stapleton’s Star Spangled Banner (stolen from @Chips)
    All warmup exercises were done counting the first 5 aloud, followed by the remaining 10 in silence to appreciate the song on this Labor Day
    SSH, GG, WM, PP, TF, FT

    Mosey to the bleachers for snake run followed by 10 burpees OYO (stolen from @Mahatma)
    Mosey to the field where the cones were setup

    Webicide Rd1:
    Bear crawl 5 yards, 1 merkin, bear crawl 5 more yards, 2 merkins, 5 more yards, 3 merkins, etc.
    Total bear crawl 50 yards, Total of 55 merkins

    Webicide Rd2:
    Lunge walk 10 yards, 2 jump squats, lunge walk 10 more yards, etc.
    Total lunge 80 yards, Total of 60 jump squats

    Mosey to the gym

    Grab some rail for 3 rounds of 20 calf raises, regular, toes out, toes in

    Jackass Burpee Web: 1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks… to 6/12 for now

    To the parking lot for some cardio and mary
    Rd1: Pax 1 runs backwards 100 yds while Pax 2 does Big Boys, fj
    Rd2: Pax 1 karaokes 100 yds while Pax 2 does Freddie Mercurys, fj
    Rd 3: Pax 1 side shuffles 100 yds while Pax 2 does leg lifts, fj

    Jackass Burpee Web: Return to the wall for 7 burpees and 14 donkey kicks

    Mosey back to the cones on the field

    Webicide Rd3:
    Crab walk 10 yds, 2 crab cakes (2 is 1), crab walk 10 more yds, 4 crab cakes, etc.
    Total crab walk 50 yds, Total crab cakes 30

    Webicide Rd4:
    Duck walk 10 yds, 2 squats, duck walk 10 more yds, 4 squats, etc.
    Total duck walk 50 yds, Total squats 30

    Back to the flag

    Count, Name, Announcements (annniversary/convergence), Intentions

    Said an Our Father for all those great dads out there and all of those that could use a little extra help!

    Thanks for showing up @Maytag

    I assumed many would be busy on this Labor Day… but I do know of one in particular that fartsacked, whom shall remain nameless.

    SYITG!

  • Blame it on the Rain – from Architect

    I arose this morning ready to deliver another beatdown. My previous Q left me feeling proud and accomplished, so I was ready to repeat. Apparently it had a different effect on the PAX which was evident in the lack of turnout in the Gloom.

    Warm-a-Rama to get the body moving.

    First Exercise: Deconstructed Clean and Press to focus on form during a complex movement.
    -Deadlifts
    -Rows
    -Cleans
    -OH Press
    -Squats
    -Clean and Press

    Main Set: One PAX performed farmers carry with water jugs (Thanks Mr. Rogers) while the others performed movement of their choice. PAX Rotated positions taking turn with farmers carry. Repeat with different movements

    Final Set: perform chest press to tune of “Bring Sally Up”

    Cheer gents, and thanks for the support and accountability!

  • End of summer beatdown – from SamBreaux

    Disclaimer and mosey to the football field

    Warmup: SSH, AV, GG, arm circles, self love, and some low slow squats

    Mosey to the rock pile, choose your rock carefully

    Indian walk down the jogging path and track to the north endzone

    In keeping with the El Diablo theme of honoring fallen hero’s, we completed a modified “Laredo” honoring Army Staff Sgt. Edward Laredo killed by an IED in Afghanistan June 24 2010

    6 rounds of 24 reps per exercise recognizing the date of his sacrifice

    24 curls
    24 squats
    24 american hammers
    Walking lunges to cone 1
    Bear crawl to cone 2
    Run to cone 3 and return
    x6

    Partner up for some bonus work, alternating with partner
    – 24 rows / LBCs
    – 24 curls / merkins

    Return to rock pile

    6MOM: freddie mercurys, flutter kicks, dollys, LBCs, dying cockroach, wife pleasers, leg lifts (hold em up)

    Mosey back to flag, plank and big boy sit ups until Scantron and Rougarou were ready to join us

    Count-o-rama
    Name-o-rama
    Announcements
    Intentions
    BOM

    Pleasure to lead, apologies for the delayed backblast

  • It’s the C.L.I.M.B. – from Squints

    Warmarama
    1. SSH x 25
    2. Overhead Claps x 25
    3. Moroccan Nightclubs x 25
    4. Mountain Climbers x 25
    5. Shoulder Taps x 25

    C.L.I.M.B.
    • 50 Carolina Dry Docks (Push Up, Head Touch Ground)
    • 50 Lunges (2 = 1)
    • 150 Imperial Walkers (2 = 1)
    • 200 Mountain Climbers (2 = 1)
    • 150 Burpees

    MARY TIME
    • V-Ups
    • Dying Cockroaches
    • (Mayhem called out an exercise here and it happened so fast that I can’t recall it. Next time!)
    • Plank
    • J-Lo’s
    • Freddy Mercury’s

    COT
    • Countarama
    • Namarama
    • Announcements
    • Prayer