F3 New Orleans

Tag: PVC

  • đŸŽ¶ 8 Crazy Nights đŸŽ¶ – 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.
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    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

  • Count Down Your Reps! – from Bolt

    6 pax heeded the call for HCs the night before and still showed up in the chilly gloom so YHC decided on a full body workout using the outdoor gym. Warmorama of the usual with the now infamous official warm up song.
    Made our way to the gym, changing modes of transport at either third or each light pole: mosey, backward mosey, skip, high knees, karaoke each side, side shuffle each side, open/close gate, lunge walk.
    The Thang: YHC decided on an iteration of a previous workout: count the number of reps performed at each station during round one, add three to that total and count backward for round two’s goal. This tests the theory that the mind gives out before the body does. Muscle fatigue would typically result in less reps each round if the body actually exerted maximum effort yet each pax was able perform more reps in round two for at least one exercise. Moral: picking the goal and counting it down is more impactful than counting up until time expires.

    AMRAP 1 minute work, 15 seconds to switch stations x 2 rounds
    Pull ups
    Decline big boys
    Incline press
    Rows
    Dips
    R/L leg step ups
    Leg raises

  • All Souls Day Beatdown – from Charmin

    Vagabond was very insistent that the shorted form of his name is pronounced Vag and not Vag. Since he ran with Fracksack, we named them Vag Frack. Bolt tried to steal the Q but when he said he didn’t want to write the Backblast so YHC is getting credit again.

    Ended in a COT praying for family members both who are sick and who have passed on since it is All Souls Day today.

  • Accountability trumps blustery weather – from Bolt

    YHC debated posting as he handed out candy and occasionally ate some (to merely enhance the taste of the wine—er, I mean heart “medicine”). Charmin shared he was a scratch, choosing salvation over suffering in the gloom, as did Minute Rice
my likelihood of posting was dropping with the temperatures. War Eagle called for attendance in Slack and offered to Q—there was no going back; I had to Q lest I be subjected to whatever War Eagle would’ve cobbled together and with text commitment from Rev, it was decided.
    Waromrama of the usuals sans music (I did not like it—one and done). Queue the music for the Thang:
    30 sec timer holds a pull up position while pax do an exercise AMRAP, rotate until each pax is timer: Merkins, Squats, Derkins, Lunges

    Make our way to gym equipment changing mode of transport every other light pole: high knees, mosey, shuffle each direction, Carioca facing each way, walk forward/ backwards, toy soldiers, open/close gate.

    Once at the gym, Morning Calls (5 pull ups called while pax plank and move on the count: derkins). The Thang, Thang: Four stations with 1 minute of work
    Followed by 10 sec rest/switch stations: Incline press, tricep dips, step ups, decline big boys. Rinse and repeat then mosey back to flag on Rev’s pace.

    Not wanting to cheat the pax out of their final minute, on the six for everyone’s favorite: Protractors! That seemed like and 86 second minute.

    COT. Prayers for PVC’s nephew, Boo Boo, War Eagle’s wife’s pregnancy, and Bolt’s boss after the loss of her dad. Thanks for keeping me accountable, men.

  • Happy 9th Man-iversary F3 NOLA – from Hokie

    10 Pax showed up to celebrate 9 years of F3 in NOLA

    Thank you

    Double Fudge
    Fast Tax
    Hand Grenada
    Hokie
    Manuel
    Mayhem
    Mr Rodger’s
    Pool boy
    PVC
    Vagabond

    For coming out to play!

    Warmorama

    10 Abe Vigodas
    18 grass grabbers
    14 arm circles
    9 low slow squats

    The THANG

    4 corners at the goal line and the 50 honoring 10.18.14 birth of F3 NOLA and our 9th Man-iversary

    Round 1 – 10 Honest Merkins each corner with mode of transportation between corners as follows

    50 to Goal line – forward lunge
    Close goal line corner to far corner backwards run
    Goal line to 50 – backwards run
    Far 50 to close 50 – forward run

    After Doing the same # of reps and the same exercise at all four corners each round Pax would Shoulder taps waiting on the six to complete each round

    Round 2
    18 bicycle big Boi
    Same mode of transportations

    Round 3
    14 Star Toe Taps
    Same mode of transportations

    Round 4
    9 jump for Joy
    Same mode of transportations

  • All together now! – from Kenna Brah

    Mosey to the Rock Pile
    Warmups with a side of chaos – changing counts, tweaking cadence in order to send waves of disruption unto acceleration.
    Imperial Walkers
    Toy Soldiers
    Surprise!! – 5 Burpees OYO
    Arm Circles F/B
    Surprise!! – 5 Burpees OYO

    Pick out a rock circle with Me

    PAX to my left was the TOP OF THE CLOCK – The person there calls the set as follows:
    5 Curls
    5 OHP
    5 Sumo Sq
    The Entire PAX shifts one position clockwise – repeat until all pax execute the sets. leader has freedom to add any spice this gumbo he sees appropriate, and a few did, but cherry picking/dropping ain’t gonna cut it Charmin.
    Toes on Rocks – 10 Merkins facing out from circle
    Brief conversation of being prepared for the unexpected.
    Next Thang –
    Like above but with:
    10 Pullovers to Chest Press and Back – God help those who got Triples boulder.
    10 Calf Raise
    10 Lunges L/R ( 5 a leg )
    Called it quits at 6 sets
    Return Rocks
    and did some Jane Fondaesqe leg work. Hurry back to COT

  • KnOTters all around – from Charmin

    In a rare occurrence, there were no runners. YHC was planning on walking around the park, however when all the HIM’s started their backwards trot, YHC decided a day of Knees Over Toes wouldn’t be the worst thing. Tenderloin showed up early and was speeding around the track already at 5:30. That being said, after 45 minutes (or so) we returned to the Shovel Flag and ended in a COT where we prayed for those intentions spoken and unspoken.

  • Columbus Day Dirty Dozen – from Bolt

    Arriving at the planted shovel flag with a WHOLE 5 minutes to spare yet seeing no pax I knew at least one other person was there. War Eagle and PVC were lurking in the shadows and as the disclaimer was given on this chilly morning we moseyed to JPAS (where War Eagle proclaimed no need for music=turn it up) to get the blood flowing for the warmorama of usual stuff plus a new one to War Eagle: Willie Mays.

    Columbus Day being the day of discovery that it is (or at least was until it became about pillaging for the millennial and younger generations) YHC hoped today’s BD would have the pax discovering how far they could push themselves—physically and mentally with the Dirty Dozen.

    The Thang
    Ascend the ramp to the second floor landing of JPAS. where we’d do 12 reps of an exercise before descending/ascending the stairs and add a second 12-rep exercise to the first for round two. Repeat where round three consisted of three 12-rep exercises for a total of 36 reps before the down/up stairs. 12 rounds ending with 144 reps across 12 exercises if you finish—we did not. We all got into round 11. War Eagle no longer cared about (or even processed the music) playing.

    Exercises/cumulative rep counts::
    Monkey Humpers 144
    Shoulder Taps 132
    Big Boys 120
    Bonnie Blair’s 108
    Merkins 96
    Leg Raises 84
    Scoop Squats 72
    Carolina Dry Docks 60
    Compound Ws 48
    Burpees 36
    Mountain Climbers 24
    SSH 12

  • Hump Day Shenanigans – from Vagabond

    Warmup
    Football field
    Bear crawl 10 yards, then 3 more stations 10 yards apart
    20 reps, descending
    16
    12
    8
    4
    Bobby Hurley
    Smurf Jacks
    Burpees x5
    Thrusters
    Back pedal return
    Plank and wait for 6

    Soccer

    COT

  • Descend the Ladder con Roca – from Bolt

    Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists.
    The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press.
    Begin at first tree along side the parking lot facing the gym (it was here that Mahatma took off to second tree to do exercise one—not the directions!), Carry rock to second tree for second exercise where we all paid five burpee penalty for the transgression.

    At fifth tree plank on the six, turnaround and head back the opposite way with one less rep/exercise finishing at starting point. Rinse/repeat until we’ve descended the ladder.

    It was prior to starting round six that I introduced the skip exercise rule: call out, “skip” and roll Deca die of pain for our fate that replaces the skipped exercise, advance to next tree and resume the ladder. Mr. Rogers went first, followed by several others; we did ultimately finish the ladder in time to return rocks and circle up at the flag for Rochamburpee until time: winner does five merkins, loser does three burpees.

    Honored to lead and totally spent; this one sucked. COT.