F3 New Orleans

Tag: Pinewood

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Dirty McDooty – from Vagabond

    Warm up in motion run backwards a lot
    Dirty McDeuce

    Exercise and bear crawl ramp and run around gym

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

  • Dirty McDooty – from Vagabond

    Warm up in motion run backwards a lot
    Dirty McDeuce

    Exercise and bear crawl ramp and run around gym

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

  • The Windy H8! – just a little practice – from Mayhem

    55F – 62% RH – 52F feels like temp
    15-20mph wind gusts on the lake

    I typed a nice long BB yesterday morning. It was awesome. It is ashamed it didn’t post and you missed out. I cannot bring myself to pen such a beautifully written message again. Therefore you only get the basics…

    Chilly. Windy. 4 PAX.
    6 rounds of H8! followed by 6 minutes of Mary.

    COT
    Count
    Name
    Announcements
    Intentions

    SYITG… 10/19 @Mothership, 10/24 @Okwata, 10/26 @MistyMountain

  • H8!ing the Wind – from Mayhem

    55F feels like 50F
    65%RH
    Wind gusting at 15mph coming out of New Orleans East (felt like 30mph on the water)

    @Pinewood is bringing back the H8! 10/24 so YHC felt like we should get a little practice in before the main event.

    After two PAX relocated from the wrong parking lot, we got our total count all the way up to 4. Once again, pre-blasting may have reduced the count for a few. Or maybe it was the wintery weather. 2 of 4 PAX had to choose between stride repeats at Pontiff as part of OMR training and this beatdown.

    At 5:30 and 5 seconds, @Pinewood was itching to mosey. I don’t think it was so much that he wanted to start running figure eights as it was that he was cold even though he had on a nice thick sweatshirt and some wintery looking snow gloves. The first cold is always colder.

    Mosey to the foot of canal. Normal warm-up stuff.
    WINDYmills, concrete grabbers, mountain climbers, crab cakes, tie fightersx2

    Time for the fun. @Pinewood and @Squints have practiced the H8! before, but it was @Architecht’s first time. After giving him the rundown, he asked one quick question followed by “Ok. I got it. You don’t need to keep explaining. Mr. Rogers isn’t here.”

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), 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 with the wind gusting in your face. At the starting point you do a descending burp and merk pyramid starting at 6 (burpee with 6 merkins, burpee with 5 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 5, etc.
    The goal is to complete 6 laps in 30 minutes because this is ONLY PRACTICE. Each loop is approximately 0.4 miles. Therefore, to conquer the Practice H8! you will have to do the following in 30 minutes:
    • Run almost 2.5 Miles of Hills
    • 415 Yards of Bear Crawls
    • 21 Burpees
    • 56 Merkins

    A couple of PAX finished in under 30 minutes. One PAX couldn’t help himself (or didn’t pay attention) and started the burp and merk pyramid at 8 instead of 6. I don’t want to name names, but it wasn’t YHC, @Architect or @Squints. He is 20 years old. He is a student at UNO. He led Q-Source this morning. But, I don’t want to name the PAX that didn’t follow directions. That is rude.

    After practice, we took a mosey along the lake. Enjoyed the waves crashing in. Found a dry spot for 6 minutes of Mary and called it at 6:15.

    Count. Name.
    Announcements (10/19 Re-enactment, 10/24 H8!, 10/26 Convergence).
    Intentions.

    Everyone was a winner for coming out and braving the chilly windy morning.
    You verses You. Just show up and push yourself.

    SYITG

  • 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

  • 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!