F3 New Orleans

Tag: Pai Gow

  • CPR at The Real Rock City – from Fracsac

    8 pax at The Real Rock City looking to put some work in to improve and get stronger. Humidity is back, but not too bad. The 72 degrees weather was well received by Bogey, Scantron, Hand Grenada, RevSox, War Eagle, Marlin, Pai Gow and YHC.

    Disclaimer given, then mosey to the rock pile.

    Warmup was typical with some bat wings to get the arms ready!

    Grab a rock and rifle carry back to the field inside the track.

    The Thang

    CPR

    Cones are set up about 20 yards apart. Starting on one end:
    Curls IC x 10
    Presses (Overhead) IC x 10
    Rows IC x 10

    Bear crawl 20 yards, complete 10 x 8 count body builders, bear crawl back 20 yards. Then run a lap around the track.

    Completed 4 evolutions, mixing in some lunges with the bear crawls.

    Rifle carry rocks back to the pile, then complete 10 x 8 count body builders IC to get us to 50 total.

    Mosey back to the flag

    COT

    NMM

    -55 was the magic number for 8 count Body builders, it’s the Iron Sharpens Iron task of the month. Only 5 more OYO! Join on Slack for non stop fun!
    -The Pax thoroughly enjoyed the variety brought today, YHC could tell by the enthusiasm displayed!
    -Coffeteria was awesome as always, joined by the men from The View!

    SYITG

  • 4 Good men making a better world – from Kenna Brah

    Warm up
    Light Jog, Butt Kicker, High Knees
    Hillbillies 30x
    Toy Soldier 30x
    Arm Circles 30x each move
    Rnd 1
    3 Rnds – 1 Min each ( 15 min )
    1. 4 Cones Jog around
    2. SSH
    3. Left/Right Over Cones
    4. Straight Sit up – Arms out
    Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
    Decline Merkins
    Single Leg Squats
    Ring Rows
    Side Leaning Pulls
    Xtra
    10 – Kneeling Getups
    On Knees Feet brace – lean forward
    Walk Back
    Balance work and squats on curb

    Announcement/Intentions/Prayer

  • Gimme the Usual – from Rudy

    Gathering around the flag early. RevSox emerges from the gloom and emits a quite audible groan when he learns YHC is the Q. Thanks for that vote of confidence! The 8 PAX are muttering about how the esteemed Site Q seems to never appear anymore. But lo-and-behold, just as YHC starts the disclaimer, Mahatma appears! Great to see you brother!

    Today for the disclaimer: YHC has been thinking about and praying for his sister lately. She and her daughter are having a very challenging summer. So today, YHC asked all of the PAX to think of someone they know who is struggling – physically, emotionally, mentally, whatever. Offer the workout for them today. Offer our pains and struggles in the gloom as a way of trying to relieve their struggles. And use thoughts of their struggles to keep pushing us forward. So with a silent prayer for my sister – we were off to the rocks.

    Grab a rock, and lets head to the field. (The Tree field, not the football field, as Hand Grenada needed some clarifications).

    Circle up. Because Hand Grenada asked, we’ll start with 2 burpees OYO. Go. OK, now the warm up. Usual stuff – SSH, IC, Peter Parkers. Then some Glute Bridges – pinch some diamonds and really really activate them glutes.

    Then line up. Its the Rudy Special. Or Rudy Standard. Or “No, not this again.” Or “Rudy is just a one-trick pony”. Whatever.

    11s. Burpees and Big Boy Situps. When you pass the rock (left in the middle): 10 Overhead Presses in one direction, 10 curls in the other. Go.

    War Eagle was off to the races! Whoever he was praying for clearly motivated him to push push push. Needed to throw a few more reps his way just to keep him going while the rest of the PAX finished.

    Next Up: Groups of 3 in the parking lot. PAX1: Start LBC/LBT. PAX2: Start Rows. PAX3: Sprint to the gym door and back. Then rotate. And keep rotating till everyone got 2 of each set in. Pai Gow helpfully pointed out that the Row -> Sprint transition helped emphasize good form for the rows, or your back would really feel it in the sprint. Wise man!

    Rifle carry the rock back to the pile, and mosey back to the flag. YHC had the privilege of having to help a lumbering Triple Shift. When YHC attempted to pick up that rock, he better understood just why TS was lumbering…. That rock was a wee bit heavier than YHC’s rock.

    At the flag, we closed with COT and prayers – specifically remembering again those that we offered the workout for. Thanks for letting me lead!

  • Caribbean Breeze – from Sea Man

    A fresh breeze out of the north and cooler water made the Zissou more desirable than the ant infested resort of Chancun! At the Zissou no passport required! Per Dr. Zissou

    Ned: Who locked us out?
    Anne-Marie: No-one, we’re trespassing.
    Ned: Steve, are we allowed in here?
    Steve: It’s a scientific community, man.

    To get revenge for our friend we must swim fast in the open water! 7 Swimmers increased the chop in the pool getting us ready to find and kill the man eating jaguar shark of Lake Ponchetrain.

    30 minutes of individual swimming some free styling it, others improving their breast stroking, with an occasional side stroke for subtlety! Open swim was followed by 15min ring of fire, treading water throwing the ball of justice back and forth!

  • Hold Your Breath for the Blackblast – from Sea Man

    After weeks of intense beat downs at the Zissou searching for the man eating Jaguar Shark of Lake Ponchetrain the krewe needed a little rest to focus for the arduous tasks ahead. Because when we find the Jaguar Shark we are going to kill it and then we are going to eat it!

    Nothing breaks up the monotony of life at sea, than a good game of shuffle board. At the Zissou our pucks are 10lbs dumb bells. A player takes the puck, they swim underwater on one breath as far as they can. When they have ran out of breath they drop the puck, return to the surface, and complete the lap. Their partner then swims to the puck, dives to the puck and continues the process. While one team member advances the puck, the other alternated between 5 Mericans and 10 LBCs. Goal is to get more “Puck” laps than their opponents.

    Following the rousing game of Shuffle Board the krewe sought out the traditional past time of playing catch. To prep our throwing arms we began with a ring of fire. Hard but not impossible, water does burn. Reference the Cuyahgoa River Fire of 1969 (http://ohiohistorycentral.org/w/Cuyahoga_River_Fire). We began treading water in the deep end as we passed a 5 lbs kettle bell around. With the bell we did 10 arm lifts on one arm and passed it around. When it returned to us we did 10 on the other. So much fun we had to do it a second time to insure limberness of the krewe.

    Catch continued in the deep end but we replaced the kettlebell with a medicine ball. A good time ensued as we passed the ball to and fro. It soon got out of control as the game morphed into rapid fire hot potato and then into weak arm throwing of the ball.

    Nearing exhaustion we circle up for the COT. Soon we will catch the man eating jaguar shark of lake Ponchetrain and avenge our friend’s death!

  • Launch of Zissou – from Sea Man

    Into the waters the intrepid divers lept in search of the man eating Jaguar Shark of Ponchetrain. We knew this would be dangerous! When we arrived we encountered 3 local tribesmen who were swimming with 40lbs + kettle bells.

    Undaunted by this, into the cool depths our krewe of Pai Gow, Moana, JV, Tito, Sphinxter swam free style and a lovely synchronized back stroke by JV. We swam a ladder of laps up to 5 and back down for total of 25 laps int the 25m pool. In between intervals we attempted Mericans and LBCs starting at 10 each and doubling for each lap. While we did not find the man eating Jaguar Shark of Ponchetrain we did discover that a wet dad bod on the pool deck performs better than any 5 and Dime woopie cushion! We will resume our search next week and may attempt a Saturday plunge as well.

  • Shuffle the Deck – from Stiletto

    The Westward Ho always gives ya a nice breeze to go with the beatdown!

    8 PAX at the Treasure Chest. Started with intro and Mosey toward the Pier.

    Warmup:

    15 Each

    SSH
    Grass Grabbers
    Imperial Walkers
    OverHead Claps
    Seal Claps

    The Thang: DECK OF DEATH!

    Face Cards are x15, Deuces are x20, Joker is x100 LBC’s

    Hearts: Big Boy Sit-Ups (Fracsac really wanted Burpees)
    Diamonds: Knuckle Merkins (Love you Heisenberg)
    Clubs: Squats
    Spades: Mountain Climbers

    We went counter-clockwise to grab cards. We grabbed 2 cards per exercise instead of 1 for a little push! After every rotation of all 8 guys grabbing cards, we ran a lap around the pier.

    We went through the whole deck with 8 min to spare for MARY.

    Crunchy Frogs (Mahatma)
    Dying Cockroach (Mambi)
    10 Snips (FracSac)
    LazyBoy (HOKIE)
    Flutter Kicks (Pai Gow)
    American Hammers (Heisenberg)

    COT:

    Announcements and a word of encouragement about pushing out the voices of shame in our day-to-day schedule and life.

    Prayer and Dismissal

  • Rock’n out on 311 Day – from Fracsac

    Ok, so no 311 played, but probably should have! 3 Ruckers and 3 runners converged at Pontiff to get right. 3 ran and 3 rucked like Bosses!

    COT

    SYITG