F3 New Orleans

Tag: Rev Sox

  • Happy Birthday Saban and Others – from Rudy

    Happy 40th Saban! Since YHC couldn’t attend the Wisner party, he thought he’s bring a little birthday love to another AO. Weather was delightful for an August morning: almost chilly, in fact! 4 PAX took off from the virtual flag to start their Friday right.

    Mosey to the rocks for a quick warmup with some slow stretching (crack – the sound of YHC’s back popping as he tries desperately to loosen up). SSH, Imperial Walkers. Then lets get busy. Grab a rock, and feel free to go big since we aren’t going anywhere.

    The Thang: Deck of Death. We all know the drill.

    Breakout the brand new deck, shuffle, explain

    Hearts: We’ll do some Curls for the Girls celebrating their birthdays today: Ginger Spice (49) and Marissa Miller (43). If you don’t know Marissa, you weren’t getting the SI Swimsuit issue back in the day…
    Spades: Shoulder Presses to recognize some SPorts birthdays. David Robinson (56), Robin von Persie (38 – look him up. RevSox apparently doesn’t recognize Football as a real sport), Mike Greenberg (54)
    Diamonds: Merkins to celebrate the American Glitz of Hollywood. Lucille Ball (RIP, 110) and Leslie Odom Jr (40)
    Clubs: Dr. Ws. Why? Cultural Icons Andy Warhol (RIP, 93) and the World Wide Web (30 – Tim Bernard Lee released the protocols that give birth to WWW in 1991).

    Turned on YHC playlist (which Amnesty proceeded to openly mock. And he was not wrong. It was a bad playlist. YHC will correct for future workouts). RevSox politely asks if we are ever going to work out (as this explanation took a few minutes). Then lets go.

    Lots of early and high Club cards, leading to LOTS of DR Ws early. PopTart seemed not to care as he just kept knocking them out.

    JOKER – Surprise! M. Night Shaylan (51). Lets do 11 burpees (for 11 award nominations for Sixth Sense)

    Finished up. Where was the 2nd Joker? Never appeared. So YHC played a virtual 2nd JOKER! Surprise! Mountain Climber x40 for Saban!

    Brief time for some EMOM 8-cts, then mosey back to the flag for our COT. Thanks for letting me lead! And Happy Birthday to all August 6th celebrants!

    NMM: What else happened on August 6th? Hiroshima. YHC asks first for an end to all wars, that we may learn how to live in peace with those with whom we have differences; and second for wisdom for leaders around the world who are faced with what may be impossible decisions – give the your grace and guidance.

  • Disclaimers Start at 5:29 – from Belloq

    Arriving early to Pontiff for my 1 mile warm-up run, I was trying to recall how I was assigned the Q for the day at El Diablo. Don’t remember signing up, just getting an invite on my calendar. Oh well, time to lead…Not knowing how many would arrive, I thought through several scenarios. As my run came to an end, I was happy to see 7 men stretching and preparing for a challenge and all pre-planned scenarios went right out the window.
    The time was 5:29 and I gave the disclaimer. 5:30 strikes and RevSox arrives as I give the direction to mosey to the rock pile. He begins to mention the missing disclaimer which I pointed out was done in such a way to maximize out time working out.

    Gave direction to circle up on me by rock pile to begin warm-up

    Warm-up
    15 8-count bodybuilders to get the blood pumping
    Arm Circuit (15 Arm Circles Front and Back, 20 Seal Claps, 20 Overhead Press, 20 Overhead Claps, 15 Moroccan Nigh Club)
    31 SSH
    3 rounds of Ring of Fire (Merkins to Monkey Humpers to Bonnie Blairs (2-is-1)
    Mosey to the Mound

    The Thang
    7’s
    Start on track side go to top, do 5 lunges both legs (i.e. 2-is-1), other side 6 8-count body builders, back to top for 5 lunges both legs, to track for 1 big boy sit-up…repeat with 5 8-counts and 2 big boy sit ups…etc

    Moseyed back to rock pile for Mary.
    5 Minutes of Core —30 seconds Halos Clockwise, 30 Seconds Halos Counter Clockwise, 1 Minute Corkscrew (reverse crunch with a twist), 1 Minute Dynamic Plank, 1 Minute Chainsaw, 1 Minute Slow, Controlled Big Boy Sit ups

    Followed with 10 8-count cinnamon toast crunches (1-2 Crunch, 3-4 Twist Right, 5-6 Crunch, 7-8 Twist Left).

    Moseyed back to flag for COT, Announcements, Intentions and Prayer.

    Always an honor to lead am F3 workout. 9 Total PAX for the workout.

  • Roasted Pig – from Hawgcycle

    Conditions: 80 with 88% Humidity. Heat Index of 85. Wind 4 mph from the SSW

    Pax: Rev Lifts, Mopster, Spouse o’ Science Weaver, It’s Just a Rash, Poolside, Annie Liebovitz, The Perfect Merk, Benthere Dunthat, and me, Hawg

    Warm-up: SSH x 31, IW x 20, DQ x 10, Peter Parker x 15, Grass Grabbers x 10, Parker Peter x 15, LSS x 14, Tempo Merks x 14

    The Thang: The guys clearly wanted to search for Plutonium. One look at this group and I knew there would be casualties…lots of them. But maybe we could find some less dangerous isotopes near the rock pile. In retrospect, I know, that sounds stupid. We did find three isotopes of Plutonium-9 at the rock pile. I didn’t know what would happen, but I knew there was only one way to find out. There were children present, there were old geezers present (whom I fully respect) and then there was HG and me who were still hurting from our last exposure. It might kill us all. It was too dangerous, but I couldn’t resist.
    The exposure lasted for all but 5 minutes of the workout. It burned me bad. I had to step away several times. I had to have several guys count to ten to make sure I didn’t go back in too soon. It was an embarrassing number of 10 counts, but my body was burned badly. Maybe it was for the best. We were clearly infiltrated by a German spy, but all of his pictures were of us standing around, protecting ourselves from more exposure.

    Mary: With about 4 minutes left, we circled up for some Mary. Rudy needed burpees and YHC agreed.
    • Burpees x 10
    • Dying Cockroach x 20
    • Burpees x 10
    • Flutter Kicks x 15
    A wise man once said that if you don’t do at least 50 burpees in a workout, you have failed as a Q. YHC failed in ohhhh so many ways today.

    Mosey back to the flag for COT

    After all was done, almost everyone made it back to their car. It was a stronger group than I thought. The child seemed to be doing the best of all. Rudy got to the top of the levee and could go no farther. I never got out of the park. I’m laying here on my back speaking text to Siri so that I can finish this BB. Thirty-five people have stepped over me to get to the track. I’ve had a dog defecate within 18 inches of my head. Rudy’s caterer is now on lap 56. The basketball ref that wears the jorts is about to start mowing. I pray he sees me. If I am here tomorrow when you all show up for the Wally Sprint, please move me to a safer place and tell my daughter that I am sorry I broke the phone stand she made for me. That was a bad omen. I should have heeded the warning.

  • Uptown(er) Beat Down – from Bolt

    Warmup IC (to Rapper’s Delight): Windmills, SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, IW (15x)

    The Thang:
    Mosey to gym and grab some wall for a plank to the song Bodies Hit the Floor: plank>donkey kick title>merkin the count>plank between

    With moisture in our foreheads it was time to mosey to the rock pile and select medium rocks and three heavy ones.

    Rocks in pairs at stations lined up with each tree along the parking lot. 2 PAX doing 20 reps/exercise: chest press, overhead press, squats, triceps press, curls

    Return to pile and finish with 30 dying cockroaches before a mosey to flag for the standard closing.

  • It looked better on paper – from Rudy

    Large crowd in the gloom at El Diablo this am. Weather was delightful. Ground was moist, promising a nice, muddy workout. So at 5:30 – YHC gives a disclaimer and 12 PAX head to the football field. BooBoo starts the festivities by mocking the Q about said disclaimer, so all PAX get to start with 5 OYO Boo-Boo Burpees. Then we warm-up. Stretches, SSH, IW, arm circles. Get the blood flowing. And lo-and-behold, Vagabond emerges from the gloom just in time to make for an even 13 PAX.

    The Thang 1: Two teams, count total reps. Losing PAX team will have to do more Boo-Boo Burpees. What’s the event? 10 8-cts, run to the other bench and back (i dunno, maybe 20 yards each direction?) 10 BBS, run to the bench and back. That’s 1. Do it again. OYO. Count how many iterations you get done. YHC sets a timer (8 minutes, but don’t tell anyone. Its more fun when you have no idea how long you’ll be working….). Go. Team 1 (with only 6 members) still outshines team 2 28-27. Way to go FastTax and Hawg, leading the way.

    OK, that part worked ok.

    Lets head to the playground. Quick round of 6 stations with pull ups as the counter. I’m not even sure what other exercises we did. This part definitely did not work out right. YHC was very confused about how to split PAX into 6 groups. So rather than multiple rounds, lets just get the heck out of here and go get a rock.

    The Thang 2: Line up. What’s the event? 10 Overhead, 10 BBS, 10 Press, Bearcrawl 2 trees (20 yards-ish), mosey back. That’s 1. YHC sets a timer (again, 8 minutes. But don’t tell anyone). Go. OYO. Timer finishes, line everyone up by how many laps they got done (Bogey, FastTax, Vagabond and Hand Gernada led with 7). (one brief pause for 5 Hawg-Burpees as punishment for mocking the Q)

    Lets do it again – the winner of each group gets to watch the losers do burpees. YHC sets a timer again (4 mins this time). FastTax, BooBoo, LeftCoast and someone from the “other-side-of-the-fence” group were the winners. Everyone else got to do 5 RevSox Burpees.

    Overall, that one worked pretty well. Some room for improvement, though.

    The Thang 3: OK, this one didn’t work. I hesitate to write it. But it happened. Partner up. PAX 1 does *whatever PAX 1 wants*. PAX 2 mirrors it. 90 seconds, then flipflop. The idea is to challenge our awareness, responsiveness, agility. Rougarou nailed it with a weird Irish clog dance that Hawg desperately tried to follow. War Eagle seemed to take it to mean “Can I just stand here?” which is, technically, allowed.

    This one didn’t work so well. But YHC will adjust and try it again one day. Be warned.

    Mosey back to the flag (3 mins late…)

    NMM: Thanks, Vagabond, for sharing a story of forgiveness. Good reminder for each of us to avoid holding grudges. Reach out to those we may have hurt, or those who have hurt us. Offer forgiveness. Bring ourselves to feel the forgiveness in our heart, even when our brain is not ready to.

  • Great Day for a Beatdown! – from Fast Tax

    PAX at El Diablo: Bogey, Bolt, Hand Grenada, Rev Sox, Vagabond, and Fast Tax
    Not to be swayed by a little water and mud, 6 pax ventured forth to El Diablo to embrace the SUCK and see what Fast Tax had up his sleeve this time. It was quickly pointed out that I was 45 seconds late, so disclaiming while moseying, we headed to the rock pile.
    Warmups consisted of:
    o Abe Bagodas
    o Matt Biondis
    o Mountain Man Poopers
    o Star Jacks
    o Swan Dives
    o Australian Snow Angels

    Though Vagabond was hoping we would be heading to the parking lot that would have been waaaay too clean…to the field of puddles we go.
    The first exercise was Fee-Fi-Fo-Fum, starting on the goal line with your rock. Each pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until you got to the 40ish yard line. After a 20 sec breather, we repeated the exercise back to the goal line. One of us may have “accidentally” thrown his rock in the very large mud puddle by Rev Sox’s feet…oops.
    Red Barchetta was the next event (would have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if the Q remembered to bring his phone)
    Sequence OYO no resting:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers, run back to goal line
    o 50 yard dash, 50 LBCs, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line

    The festivities on the field culminated with the Rapid Fire Rock Set.
    Set of 20 curls, overhead press, triceps extensions, and rows all with rock, IC, and fast paced. Repeat – 15 reps then 10 reps.
    With Bogey lamenting that Rudy was not here to enjoy the festivities (and the mud), we moseyed back to the rock pile to drop our rocks.
    After determining pax were not muddy enough (and time remaining) Q introduced the Welsh Dragons: Bear crawl forward 4 steps, do 1 burpee, 1 merkin, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 burpees, 2 merkins, 2 sets of back of shoulder taps… etc., repeating until we covered about 40 feet.
    Light stretch and head back to flag for countoff, name-a-rama, announcements, and prayers.

    #Bogey, #Bolt, #Hand Grenada, #Rev Sox, #Vagabond, and #Fast Tax

  • A shot of DEWARS – from Rudy

    Wednesday marked 1 year anniversary of my Dad’s passing. In the days leading up to his passing, and in the year since then, many of the PAX have reached out to offer YHC comfort, prayers and support. I am forever in all of your debt. Thank you for being here for me.

    Today, 6 PAX will get to join YHC in commemorating the anniversary on a surprisingly rain-less day. YHC had prepped the workout under the expectation that we’d be trapped in a downpour under the gazebo. While the weathermen were wrong, the park was still very much a sloppy mess – so what would we have in store? Lets go to the rock pile and find out!

    Warm Up: War Eagle takes one look at the muck around the rock pile and whimpers “can’t we go to the parking lot?” OK, lets grab a rock and go to the parking lot. Quick warmup with some stretching, SSH, Imperial Walkers.

    The Thang

    Tabata workout. 10 exercises, 45 seconds on, 15 rest. We’ll cycle through 3 times.

    The exercises?
    Dips (using the curb)
    Elf on a Shelf
    Wife Pleasers (with a rock…)
    American Hammer
    Rows
    Squats
    T-merkins
    Overhead Press
    Raises of the Calf variety
    Kettlebell swing

    D.E.W.A.R.S. YHC’s father’s favorite drink.
    S.T.O.R.K. YHC’s father was an OB/GYN, and delivering babies was truly his greatest love.

    Lots of 80s and 90s rock on the radio. Fast Tax shared YHC’s love for the Bo Deans. Good to find another fan!

    Finish up with enough time to rifle carry the rocks back to the pile and mosey back to the flag. Count off and prayers, and War Eagle took us home with an inspirational prayer.

    Thanks for the workout, and thanks for all of the support.

  • The Wally Run and The Weagle – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted at Pontiff at 0530 on a Thursday. YHC gave a disclaimer, then instructed those committed to the Wally Run to start running! Those 6 took off and never looked back. The 4 remaining moseyed half the track and into the parking lot deep within Pontiff for:

    Warmup
    Imperial Walkers IC x 15
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Bat wings
    – Fwd AC IC x 15
    – Rev AC IC x 15
    – Seal claps IC x 15
    – OH Claps IC x 15
    – Moroccan Night Club IC x 31 (dancing encouraged)

    The Thang
    DirtyMacDeuce

    Burpees x 10 OYO
    Merkins IC x 12
    LBC’s IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Catalina Wie Mixers IC x 12
    Big Boi Sit-ups IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Wide arm Merkins IC x 12
    Dying Cockroaches IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Staggered arm Merkins IC x 12
    Flutter kicks IC x 12
    Bear crawl 20 yards

    Mosey to the gym building

    Jack Webb on the wall
    1 merkin with 2 air presses in people’s chair
    2 merkins with 4 air presses in people’s chair
    3…..
    4….
    Yada yada yada
    10 merkins with 20 air presses in people’s chair

    Mosey back to parking lot

    EMOM burpees
    With 40 burpees in the bag, YHC set the EMOM timer for 8 minutes.
    That’s 120 for the day!

    Return to the flag and rejoin the Wally Runners that ran 4 plus miles each

    COT – raised up several intentions including our brother Kimchi for the heartbreaking loss of his son Xavier.

    NMM

    • The Weagle is a much welcomed venue for those of us forced to limit our running

    • The field was extremely muddy from the recent rain. YHC didn’t want to destroy it, but placed 2 cones there to see what sort of psychological effect it would have….it worked. It did not go unnoticed!

    SYITG

  • Running with the HIM or Burping with the Weagle

    Running with the HIM or Burping with the Weagle

    10 men arrived to continue their lifelong journey to impact their families and community for the better with a strength building workout at the Wally Run/Weagle. Six high impact men took off for the traditional Wally Run. Four men remained for the low impact Weagle. YHC ran, so he was unaware of what the low impact man did for 45 minutes, but all the talk with the inclusion of 120 burpees thanks to the leadership Frac Sac.

    Th Pax closed with the count-off, name-o-rama, and prayers lifted up especially for Kimchi as we pray for the peace and grace of God to comfort his family during this time of loss.

    – Rev Sox