F3 New Orleans

Tag: PVC

  • Uptowner Battle Frisburpee 11/18/2022 – from Fast Tax

    Admittedly, YHC was a minute late to the AO…thanks to War Eagle for kicking things off.
    Warmups were held in the middle of the field:
    Grass Grabbers
    SSH
    Hairy Rockettes
    Toy Soldiers
    Peter Parker
    Crab Merkins

    To kick things off post-warmup, on this crisp Game Friday, we began with Red Barchetta.
    Designed to get the heart rate up, much like the song by Rush of the same name, the Red Barchetta begins with PAX lining up on the end zone. The following can be done OYO or planking to wait for the six after each dash (we did it OYO): 100 Yard Dash then 100 SSHs, run back to start point; 75 yard dash then 75 mountain climbers, run back to start; 50 yard dash then 50 LBCs, run back to start; 25 yard dash then 25 Merkins, run back to start; 10 yard dash then 10 burpees, run back to start.

    With 25 minutes left, it was Battle Frisburpee time.
    Team 1 – Tiny Dancer, Fast Tax, Scantron, Triple Shift, and War Eagle
    Team 2 – Bogey, Cyber Cajun, Pool Boy, PVC and War Eagle
    War Eagle switched sides halfway through while Hokie and Vagabond were on injured reserve and couldn’t play.
    Team 1 carried the day winning 4-3.
    With game over, we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship! SYITG

  • Complete the Circle – from PVC

    Warmorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle

    Mosey to rock pile, shoulder press, curls, bench press, squats (2 sets)
    Mosey to pavilion, dips, BBS, step ups (2 sets)
    Mosey to hill, bear crawl up n over, flutter kicks, beear crawl up n over, hillbillies (2 sets)
    Mosey to wall, Balls to wall, donkey kicks, calf raises (2 sets)
    Mosey to football field

    Coolorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle

    COT

  • Is there a wind block anywhere? – from PVC

    Trying to keep warm on a crisp 45 degree morning with a constant 15mph wind

    Warmorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    Exercised at the corners of the end zones: Merkins then sprint to other corner, Big boy sit ups, Sprint and lunge, sprint and side straddle hop for 2 rounds

    Met at center of the field to play a ring of fire frisbee with 2 burpee penalties. Quite a challenge with the winds. Lots of burpees to be had. Side straddle hops while not active throwing or catching the frisbee. The Golden Glove goes to Cyber Cajun, I can’t remeber him ever dropping one.

    Coolorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    COT

  • Tick Tock – from Hawgcycle

    Conditions: Cloudy, 75 degrees, Humidity 88%, Wind 5 m/h from SSE (disappointingly dry.)

    Pax: Almonaster, Boge, Catfish, Cheetos (FNG), Eagle Fang, Heisenberg, Igor, Java (FNG), PVC, Revit, Roach (FNG), Rudy, Spalding, Thighs, Tool, Triple, Vagabond, YHC

    The Cantores were out last night, predicting a monsoon this morning. Excited to get wet, YHC laid out the swim trunks and took the Q. As previously established, YHC has little faith in the Pax’s desire to overcome conditions. So I started planning a workout for somewhere between 2-4 pax. I arrived at the flagless meeting point a customary 2 minutes early shocked to find more people than I could count on my hands….much less keep up with during the workout.

    The Thang
    • Mosey to the far side of the mediocre lawn and circle up for the warm-up: SSH x 25; Imperial Walkers x 20; Don Quixote x 10; Merkins x 10, Peter Parker x 15; Parker Peter x 15; Tempo Merkins x 10; Squats x 15; Lunges x 20; Low Slow Squats x 15
    • Mosey to the Foundry. Plank and wait for the six
    • Bernie Sanders (Hang in there as long as you can) – Partner up. Pax 1 does hangs starting above the bar and then below the bar for as long as possible. Pax 2 makes there way through BLIMPS. When Partner 1 can take no more – flap jack. Keep flap jacking, always picking up where you left off on BLIMPs until time is called
    • Start the mosey to the Football field stopping for 10 Catalina Wine Mixers
    • Continue mosey to Football field stopping under 610 for clock merkins (6 @ 12:00, 5 @3:00, 4@6:00, 5@9:00)
    • Continue mosey stopping in a mess of grass for 15 sumo squats
    • Arrive at football field and bear crawl 100 yards Then partner up and sled bear crawl back, switching on Q’s command. For sled bear crawl think the sled you push in football practice. One pax bear crawls while other pax stands in front of him pushing against his shoulders, providing resistance. We made it about 50-75 yards
    • Mosey to the parking bollards and balance for the six. Not a lot of participation on this one.
    • Start the Mosey back to the flag, taking a dangerous shortcut under 610 for the barefooted among us. Pausing at the Indoor Pickle Ball courts for some semi-balls to the wall
    • Continue mosey stopping for some alternating step ups by the Children’s Museum
    • Continue the mosey stopping for crunchy frogs.
    • Reach the flag 2 minutes early and finish up with penguins and 100s

    NMM
    • YHC was not prepared for the number of Pax this morning. Maybe there are heartier guys in F3 NOLA than I thought. It’s hard to lead a bunch of dudes all over City Park. Pro-tip: Start the warm-up with SSH and then proceed to rotate in a circle counting each guy as the Pax count the numbers. I am pro, so I did this. The problem was the number was too high for me. I got lost somewhere around 14 or 15.
    • Why do you need to count the pax? Because you need to make sure everyone stays with you, especially if you plan to cover a lot of ground, as I hoped to.
    • I had no clue how many people were with us. I thought there were 17 in the beginning, but then we had an even number at the Foundry? Then Tool left and we had even numbers again at the Football field? Was it because there was a Vagabond wandering aimlessly around the park, sometimes with us, sometimes not? Was it Almonaster that showed up 55 minutes late? Was it because Tool disappeared? Or is it because YHC has trouble counting once the numbers get into the double digits? I don’t know, but it was not good. I think I got all the FNGs back to the flag. There were only 3, so I could manage that. For all I know, there may still be someone out there. I also don’t have much faith in the pax ability to navigate City Park solo. Maybe if the Renaissance guys could take a drive around the park tomorrow just to make sure?
    • Roach wasn’t too excited about his name. Don’t worry Roach, we came up with another one at coffeeteria. We will gladly change it next week if you want. It’s up to you.
    • The sled bear crawl is my new favorite exercise.
    • The barefoot movement is afoot. Three au naturale pax today. That makes 4 for the week.
    • The indoor pickle ball courts need some work. The smell is reminiscent of the WPM stairwell. A number of pax warily stood by the street refusing to enter the grounds. It was telling of how much of their trust I had earned 45 minutes in.
    • I wish we could have had a photo shoot there though. The graffiti had Stone Mountain written all over it.
    • Less than half way through the workout The Boge started chirping in my ear about getting back to the flag on time. Everytime we stopped for a COP he reminded me that I needed to consider the distance back and the time remaining. I later learned that The Boge was watchless. Does he just have an innate sense of time or was it his familiarity with the Q that caused his anxiety?

  • Cool Hand Grenada – from Hand Grenada

    Conditions: Clear and 60 degrees. Humidity 63%. Wind 7 m/h from the North

    Pax: Belloq, Bolt, Fast Tax, Frac, Hand Grenada, Klinger, PVC, Yankee, Tiny Dancer, Triple, War Eagle, and YHC

    It started when I realized that HG was way over the workout requirement, but didn’t have enough Qs to get his name on the bat. Leading a workout is not a problem for HG. He’s a great leader. His problem is that he never signs up to Q on the website. He just kind of appears each week, coming from somewhere beyond the railroad tracks with a cup of coffee in hand. We assume he lives over there somewhere on the other side of the tracks. We’re not sure if he has a car or even a house for that matter. He clearly has access to coffee and some type of precise instrument for keeping time, as he always appears within 15 seconds of the start of the workout.

    So working off the premise that he doesn’t have a computer, I scheduled five Qs for him so he can get his name on the bat. After the first one, I realized that I would also have to write the backblast. Then he sent me a text (who knew he had a phone?) and said he needed to go to the dentist. I recommended one and then he asked if I could check and see if they had availability on Tuesday at 3:00. Next thing you know I’m receiving calls from people wanting to meet with him on my phone. I reach out to him and he says it might just be easier if he shares his calendar with me online. That way I can just set up the meetings. At this point, I’m starting to think he does have a computer. By the way, he also has a car. I took it in for an oil change last Friday.

    While I was at Target this past weekend, picking out Christmas gifts for his wife’s family, I started to get a little upset about the situation. But that changed at this morning’s workout. I realized that HG is not using me as his personal secretary. He is seeking my guidance in every aspect of his life. He looks to me as a mentor. Every morning he gets up and reads my Back Blasts, the same way one my start their day with the Meditations of Marcus Aurelius. Since starting F3, HG has worked to commit all of my writings to memory. This morning he reflected on the first two F3 workouts at Pontiff.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up – This was executed flawlessly by HG.
    • Warm-up COP: SSH x 30; Low Slow Squats x 20; Merkins x 15; Imperial Walkers x 25; Mountain Climbers x 20; X-fit Push-ups x 10 – Here HG abbreviated some of the exercises. He only did 10 merkins in a two count cadence. At this point Triple Shift pointed out – the back blast had more merkins and if you read the teachings of Hawg, you can infer that they were done using a four count cadence. It please YHC to see that HG is not the only man meditating on my writings.
    • Mosey to the Rock Pile and select your rock, then mosey with your rock to the flag football field for the next COP – Good execution here, although he went to the actual football field.
    • Rock COP: Squat and Press x 12; Cusak Squats x 7, Shoulder Press x 12; Curls x 12, Hot Foot left leg x 12; Hot Foot right leg x 12 – HG went a little of script here. He dropped the Shoulder presses and the Hot foots, opting instead for chest presses and more squats. We did 12 reps of all exercises in the first round, then he added another round of 10 reps each.
    • Mosey Cusak style to the restrooms – watch out for tree roots – The execution here started out well, but I think he got lost at the end of the parking lot and ended up at the pump instead of the bathrooms. This was also out of order.
    • People’s chair with rock in lap x 20 seconds; Stay in People’s Chair and do 5 Chest Presses IC; Rinse and Repeat. Grab your rock and head for some light. – Excellently executed by HG. He actually added an additional 2 rounds to impress the ladies on the track.
    • Lunges with Rock 10 strides; 5 burpees OYO; Lunge back to starting position with rock; 5 more burpees OYO. Pile the rocks. – This was replaced with a pearl from the first Rock City workout. We spider-man crawled 10 yards, did 5 burpees, repeated and sprinted to the other side. We then did the same thing using lunges.
    • Boss Keane’s Rock Pile: Spread out in arms length next to Boss Keane’s rock pile. In cadence, first man picks up a rock and sets it down between him and the next man. Continue until rock pile has been moved to the end of the line. HG brought back one of Amnesty’s favorites here. Only a few pax have done this before and it showed. HG chose not to count it in cadence. The pax were just grabbing rocks and tossing them to the side. PVC and Bolt showed no regard for the shoeless pax among us. Once the rock pile was moved, HG did make us move it back. Although I was disappointed he didn’t count it in cadence, I was impressed by his embodiment of Boss Paul
    • Come to find out, that is not where Boss Keane wanted his rock pile…move it back – We did this, but not impressively.
    • I thought I said to move Boss Keane’s rock pile…Yes Boss – Skipped it.
    • What’s Boss Keane’s rock pile doing over here – I don’t know boss – Move it back. – Skipped it.
    • Mosey to the hill and drop off your rock. Extended Mosey to baseball field for 6 MOM. – We kept our rocks and did mary by the pump.
    • 6 MOM: Crunchy Frog x 15; LBC x 30; Russian Twist x 20; Freddy Mercury x 30; Ran out of time before he got to the Freddy Mercuries. Other wise it was perfect. Given the political climate of 2022 compared to 2014, HG led us in American Hammers as opposed to Russian Twist.
    • Mosey back to the hill (running over it this time) Grab a rock and take it back to the rock pile. Mosey (horse to barn style) back to the shovel flag for COT – Dropped the rocks off at the pile and sprinted to the flag.

    HG lead us in prayer to close it out. He did a great job today. I’m proud to be this young man’s mentor.

  • Wally Sprint/Ruck – from Hokie

    9 Pax enjoyed the morning

    4 enjoyed the track led by PaiGow and 5 walked aimlessly through the neighborhood at a variety of speeds

    Strollers: Belloq
    Boo Boo
    Hokie
    Klinger
    McGyver

    Runners: Mambi
    PaiGow
    PVC
    Two Yutes

  • Dance you Frackers, Dance! – from Fracsac

    Conditions: 50 degrees and dry with a wind chill making it feel like 40. Lots of missing Pax.

    Alarm went off and YHC debated posting due to some lingering soreness. That thought passed and headed to Pontiff arriving 5 minutes early. Curious who the Q was, pulled up the spreadsheet and saw it was…..FracSac?!?!?

    Planted the flag and started talking, apparently not a disclaimer as Rudy quickly pointed out. So disclaimer given and mosey to field for the warmup. Regular warmup stuff with a couple memorable moments. Hand Grenada refuses to dance. Bogey likes to get up close and personal during Peter Parkers.

    What to do when not enough time to plan? Don’t act like you don’t know.

    Mini Dora:

    Assigned partners through count off.
    50 Burpees
    100 ‘mericans
    150 squats

    Partner runs to 50 yard line and back.

    11s
    Burpees and Big Boi Sit-ups
    Bear crawl 15 yards between

    Dance across the field by lunge walking. This really stretches the knees.

    Finish off with Mary, including some wind shield wipers.

    Interestingly enough, there was Mumblechatter during the warmup and then it went quiet until the lunge walks.

    COT

    Thanks for posting with me and for making me a better person.

    SYITG