F3 New Orleans

Tag: Mr Rodgers

  • Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

    October2014

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Fitmas Part Deux, con Roca – from Bolt

    YHC saw the Q sheet open AGAIN and began to wonder what type of site Q runs the Uptowner—ah yes, that’d be YHC. Looking forward to Mayhem taking up the mantle in ‘24; it’s your time, brother!
    YHC came in hot with Satchmo and then had key fob issues to retrieve the JBL, further delaying our start such that Frac had to start warmorama.
    YHC entered the circle and being Fitmas season, decided Frac’s gift for keeping us on time would NOT be forcing him to consume the requisite Bolt warmorama song—many pax were pleased. All the usual stuff and then off to the rock pile to select a medium rock and off to the parking lot.
    The Thang:
    12 Days of Fitmas con roca.
    Day 1: Mosey across the parking lot with rock in rifle carry back and forth as days are added, SSH on the 6.
    Day 2: Diamond merkins
    Day3: Squat Thrusters, rock
    Day 4: Reverse Lunges (2:1, rock)
    Day 5: Blockees
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead rock presses
    Day 10: Big Boy sit-ups
    Day 11: Curls
    Day 12: Mtn. Climbers

    Mr. Rogers got so far ahead of YHC that I accused him of skipping squat thrusters—nope, he’s just that much of a beast (wearing his weighted vest). At time and still completing the BD, we rushed back to the pile and then the flag, COT.

  • A Variety Pack – from Mahatma

    Looking at the open holes in the Q sheet YHC figured the only way to fill them is to step up one at a time.
    On the drive to El Diablo wheels were turning as to ideas of keeping the beatdown moving one “thing” after another. Always an effort to keep some blocks on hand they know doubt would be added to the mix. At 5:30 5 men were ready to go – dragging along the 2 blocks we headed to the football field to warm up. At some point during our initial stretch a 6 pax sauntered in only as a “Rebel” can!
    Warm Up
    Scantrons
    Side lungs
    Grass grabbers
    SSH
    Peter Parker Peter
    Shoulder Taps
    Mnt Man Poopers

    Bleacher run with 5 burpees at either end.

    10 minutes to move the block from one endzone and back – pretty simple huh

    2 teams of 3 pax and 1 block line up at the goal line
    all pax bear crawl to cadence (keeping a somewhat controlled pace) 1 pax rifle carries block out 20 yds returns to the bear crawling pax, next up runs ahead to the block and rifle Carries another 20 yds this continues through all pax until reaching the opposite goal line.

    Coming back repeat but Block Kong replaces the riffle carry.

    Completed in 6:28

    Mosey to the picnic pavilion

    365 (apparently there was a little miss understanding of the “6” and some pax substituted only 5 which makes a difference in 5 rounds)
    3 THREE Burpees
    6 SIX Box Jumps (step ups can be substituted, if you are in a comfort zone)
    5 FIVE Rounds
    Non Stop calling out each completed rounds
    Mr Rogers was the beast finishing 1st with a 20# vest!

    Circle Up for some Mary:
    V Holds
    Gas pump with Hello Dolly
    Dr W’s

    Mosey to the outhouse
    YHC was looking for the perfect wall and we found it.
    All pax started in a sqt position, 1 by 1 each pax assumed a balls to the wall (this was done VERY loosely) and then wall crawled from one end to the other.
    Rinse and Repeat
    Now for some descending JackWebs
    20 air press 10 merkins
    18 then 9
    16 then 8
    And so on.

    Mosey to the bleacher corral for more Mary:
    V Ups
    Alt sitting straight leg touches
    X factor
    WWI SU
    Freddie Mercuries

    Lat pulls along the bleachers
    Not enough room for decline merkins yet even with some belly aching that time should have expired we had 5 minutes!

    Back to the field – a block under pull race of course there was controversy as to what line and who got cheated so we all won 5 burpees to finish up.

    T Claps to MacGyver for posting after he completed his overnight shift. This lad is a solid example of what young men could use as an example.

    COT – as we gathered in the cage what to our surprise a clean sweat less triple shift bounds into the circle bringing our # to 7! Be ready and don’t take anything for granted! Thanks be to God!

  • 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