F3 New Orleans

Tag: Rev Sox

  • Eclipse Glasses are Not Required! – from Space Cowboy

    It’s been 45 years since the last total solar eclipse crossed the United States and it will be another 20 years before it happens again. To mark the significance of this day, 9 brave PAX journeyed to Kennarie Ridge to sacrifice their blood sweat and tears on the grounds of the JPAX. After giving the disclaimer on-time, we headed to the launch pad for warm-ups:

    Warm-Up – IC
    Samson Stretch (each leg) – 10 second hold
    Slows Squats x 10
    Slow Abe Vigoda x 10
    Forward Arm Circles x15
    Backwards Arm Circles x15
    Seal Claps x15
    SSH x20
    Imperial Walkers x10
    Hillbillies x10

    Maybe it was the cool 68 degree weather or the excitement for the pending eclipse later in the day but there was a notable amount of chatter among the PAX during warm-ups as compared to a typical Monday morning. But, then, we moseyed to the JPAX. The chatter would soon be replaced by an eerie silence, an occasional complaint, and/or a few vocal and physical signs of pain and agony as they endured the “eclipse” beatdown.

    Thang 1 – “Eclipse” Beatdown with a buildup from partial to full exercises – OYO
    Starting at the JPAX flags
    Run to the JPAX “ramp of pain”
    Bear crawl up ramp
    Lunges down the ramp
    Run back to JPAX flags
    Burpees x10
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    SSH x40

    Thang 2 – Post Eclipse “Recovery” – OYO
    11s – Burpees/Merkins with a run around the narrow JPAX circular path each round

    Headed back to flag for COT with special intentions for Frac Sac and Boo Boo as well as safe travels for everyone participating in the eclipse events later in the day.

  • I Pity the (April) Fool – from Bolt

    YHC, in a not so cryptic way, let the pax know on the Q sheet the BD would be for fools since it WAS April Fool’s Day (a favorite of mine for nonsense, Tom Foolery, and shenanigans).

    Warmorama featuring a disclaimer that the standard warm up song would NOT b part of today—Frac was giddy…alas, it IS 4/1: Rapper’s Delight it is. A little more stretch type stuff since it’s cooler temps still: tie fighters, grass grabbers, MMP along with the usual SSH, OH/seal claps, PP and of course MNC: I mean, BOTH Frac and Charmin!? It would b a sin not to; plus the aforementioned nonsense et al. Mosey to JPAX for coupon retrieval with the normal playlist—this was soon to change for these Fools…

    The (Yen/Yang)Thang:
    YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence.

    There was considerable debate/dissent when the Yang was described that those things were not opposites (except I’m the Q—dammit) once we got going there was enough groaning from the PAX which confirms they are indeed the Fools today. Time for the playlist switch: BWAAHAHAHA

    Squats X 15 (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep x 10

    Merkins x 15/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep x 10

    Reverse lunges R x 15/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee x 10

    Derkins/ x 15 Yang: one derkin to Peter Parker x 8 (Frac HATED this and committed to doing it in the future)

    Reverse lunges L x15: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee x 10

    Irkins x 15/Yang: one irkin to Parker Peter x 5

    Tricep press x 15 (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep

    OH press x 15 (coupon)/Hold top OH press, squeezing pecs tight for 3 count down the rep count x 10 (Charmin couldn’t tell if he was squeezing at the top—bro, do u have pecs???)

    Ring of Fire/Ice (10 count, holding plank for Fire and Qs count of Mary for Ice): Shoulder taps followed by LBCs x 30. Time to return coupons and head to flag. COT.

  • Broken Down Burpee Combo Meal V 1.0 – from Kenna Brah

    A very breezy Monday, actual Flags and 5 PAX
    Mosey to the PAD for Warmers
    Arm circle circuit.
    Slow Vagodas/Grass Grabbers
    Drew Bress Stretch
    Close/Open the gate

    4 Minute Timer for each set- 4 Count per movement – 1 Min Rest then Next set
    5 Merkins
    5 Shoulder Tap
    5 Peter Parker
    5 Paker Peter
    5 Plank Jacks

    5 J Lows
    5 Pickel Pounders
    5 Mountain Climbers
    5 SSH
    5 HR Merkins

    5 Flutter Kicks
    5 Freddy Mercs
    5 Box Cutters
    5 LBC’s
    5 Wife Pleasers

    Some Broga

    Added Some Hanging Movement
    Reverse Merkins underhand and overhand 5 reps each
    10 Sec Hanging from Monkey Bars – 3x

    Shake out the arms, COT. Out!

  • Better late than never – from Kenna Brah

    The PAX had nearly disappeared into the gloom when YHC arrived just in time.

    Utilized the Blue padded play area for our Warmers:
    Self Love
    Arm Circles
    SSH
    Really Slow Vagodas
    Really Slow Grass Grabbers
    Some YOGA thrown in for panache

    The Thang –
    Route 66
    Burpees/BigBoy Sit Ups 1/1
    BackWards Walk between Lights
    Lunges/Freddie Mercury’s 4 CT
    Side Shuffle between Lights

    PAX Choice –
    Merkin/Flutter Kicks
    Karayoke In between lights

    Squats/Shoulder Taps
    Mosey between lights

    End/COT

  • 9 to the Left is 2 to the Right – from Hawgcycle

    Warm-Up:
    Moseyed to the t-ball field by the tracks. SSH x 20; IW x 20; LSS x 20; Tempo Merkins x 15; Windmills x 10; Jack Web to 10 (2:1 Air Press:Merkin)
    The Thang:
    We ran back to the rock pile to pick a rock and then returned to the t-ball field. We circled up and did a Rock Stack. We paused between each set of exercises to share the number of children each man has. Once we finished that we shared their names.
    • Man Makers x 5;
    • Man Makers x 5; Presses x 10
    • Man Makers x 5; Presses x 10; Squats x 15
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25; Bench Press x 30
    We returned our rocks to the pile and finished with some Mary before Horses to the Stable back to the flag: LBC x 20; LBT x 20; Crunchy Frog x 15
    What we learned:
    • Hand Grenada named his kids Davis and Beauregard. Beauregard is a girl.
    • The Wedding Planner is a virile man (but we already knew that).
    • The most popular names among the pax kids were Colin, Christian, Colleen, Carrie, and Caligula
    • Mahatma and Boge named their kids the exact same thing
    • The Architect has never uttered a two-syllable word
    • Rudy originally told us he had three kids. When it came his turn to name them he only named two. He had originally miscounted.

  • L is for Idiots – from Rev Sox

    YHC is back. I know the pax has missed both my creative Qs and delightful leadership style and after not Qing a workout for months, I’m back but with a slight controversy.

    YHC volunteered to Q the Goldmine at the conclusion to the Scrum but never filled out the Q sheet. Another kind Pax member wrote in YHC’s name but then in the note column wrote “L” which led to questions and intrigue from the pax. What does the L stand for? Is L for Loser because YHC has missed F3 so often over the last two years? Is L for the second L in YHC’s last name? Is L for an inventive new workout the likes of which the F3 Nations has never seen before?
    YHC did not write his name on the Q sheet and the L means nothing….. until the Pax forced it to mean something because we are all idiots.

    The Thang
    Warm-up – 20 SSH, 20 Imperial Walkers, 15 Floyd Mayweathers, 10 windmills

    Fresh Meat for the Mosquitos – the mosquitos were out in force during the Scrum on Monday, so YHC thought he would play into that reality by offering up the Pax as sacrifices to the swarm. 6 pax were present, so we broke up into 3 groups of two. One group dead man hang, one group holds plank, one group holds the up position on the dip bar. Hang until the first dead man can hang no longer and switch until all pax members have offered themselves to the mosquitos by hanging on the monkey bars.

    Route 66 – mosey down 10 light posts on the path. Travel back down the path doing 1 merkin at the first light post with ascending count until there are 10 merkins at the 10th light post. YHC is not in merkin shape.

    Elevens – the remainder of the workout was a long version of elevens which no pax finished before the end. Upon announcing that the next workout would be eleven, led by the nantan himself, the Pax announced that L must stand for Eleven. Does Eleven start with L? No. But we are all idiots, so sure L stands for Elevens. Start with 10 burpees at the top of the ramp leading to the performing arts center, run down to the bottom where cinder blocks await, do 11 curls with the blocks, run to the front of the performing arts center and do 1 box jump on the stone benches, run back to the cinder blocks for 11 squats with the blocks and then run back up the ramp to start round two with 9 burpees then 11 curls then 2 box jumps, and 11 squats and so forth. Continue the exercise until 6:11 when the Pax needs to return to the flag.

    The End
    1 set of 20 flutter kicks to get the pax to 6:15. Count off, Name-O-Rama, Announcements, Intentions, Prayer with Sweaty Ball O Man

    Thank you for welcoming back your favorite Q, See you again in the gloom,
    Rev Sox

  • Not the Same Old Scrum Drum – from Bolt

    In pursuit of the ultimate anti-fart sack hack YHC decided to take the empty Q, and make it more likely that I would actually post in what was sure to be a chilly morn. Not wanting to do the same hum drum beat down at the Scrum (see what I did there, Frac) it was decided the pax would be treated to a full body coupon workout. Six posted, one of whom remained committed to RCR.
    Warmorama on a slightly icy warm up pad: figure four squats, Willie Mays Hayes, tie fighters, seal claps, chinooks, MNC celebrating Charmin’s return (has he co-opted Frac’s beloved MNC?), self love followed various MOT toward JPAX, switching at light posts: KnOT, lunge, high knees, skip, karaoke each direction, shuffle each direction.
    The Thang: 9 exercise full body con coupon
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Round 1: 15 reps/exercise
    Round 2: 10 reps/exercise and upon completion 5 reps/exercise
    Round 3: 1 rep/exercise repeating nonstop, essentially making it a 9 motion rep that you keep repeating until time runs out.
    Next time we will count rounds of the 9 part move.
    YHC called for coupon return and set up a ring of dealers choice, starting with protractors, KennaBrah did something weird (shocker!), Charmin called penguins, ran out of time (next time Frac and Space Cowboy) and headed back to flag. COT with gratitude for the pax.

  • Goldmine Valentines – from Bolt

    YHC put out the call to bring life back to our fledgling AO as Shrove Tuesday led right to Ash Wednesday—time for sacrifice and repentance to begin along with sweethearts and amoré; 4 other pax heeded the call, with Rev’s HC including a caveat to run.

    Warmorama featuring the requisite song but with more S&M than usual: sun salutation with forward folds, figure 4 squats, tie fighters alternating legs/direction, OH/seal claps, self love, Abe SLOWgodas.

    The thang: morning calls followed by a slowsey to JPAX with a change in MOT at each light: KnOT, high knees, lunge, karaoke each direction, mosey.

    10 burpees OYO, mosey to get coupons for Valentines pairings: 2 consecutive exercises 14 reps each (channeling my inner Rudy with number play—2/14, get it?!) x 3 rounds with 10 blockees between each round.
    1: curls + pull throughs
    2: Kettle bell swings + Big Boys (coupon)
    3: lying on back, move coupon with outstretched arms from above the head to above chest and sit up in a single motion

    3/2/1s: 3 minutes of LBCs, 2 minutes of chest press, 1 minute of squats, 30
    seconds rest between each exercise keeping track of reps (Bolt 148 LBC, Space Cowboy 90ish chest press and 50ish squats).
    Indian frisbee run back to flag: last guy throws frisbee to lead runner and a catch results in thrower running to front while catcher hands it back to the new last guy who continues the cycle non-stop. A missed catch requires 5 burpees from all pax before thrower can advance to front—needless to say, we did many burpees to get back to the flag. COT.

  • B.R.I.C.K.S. – from Charmin

    Still having Rudy’s Bricks from my Man-iversary, YHC figured a brick themed workout would be in order.

    Start at the proverbial shovel flag; Rev Socks decides he doesn’t want to get bricked and runs away screaming like a little girl. The rest of us slow-sey over to my car.

    Everyone gets two bricks and keeps them the whole time.

    Mosey over to JPAX for Warm-0-rama

    Forward AC x 7
    Backwards AC x 5
    Overhead x 5
    T-clap x 5
    Chinooks x 5
    MNC’s x 5

    B.R.I.C.K.S – run five (lit) light poles between exercises.

    Do all proceeding exercises at next stop.

    Bat wings x 5
    Reverse Lunge x 5 (2 is 1)
    Imperial Walkers x 15
    Captain Thor (1 BBS:4 American Hammers) x5
    King Arthur x 25 requires a partner (This was changed to High Knees after the first round)
    Squats x 30

    Once we did a full B.R.I.C.K.S, we worked our way down. Thanks to some divine intervention of a light going out, we finished right at my car. Moseyed over to the warm-up pad for cool-o-rama:

    Abe slow godas x 7
    Low slow squats x 7

    Rev Socks finally rejoined us, saying that the screaming was something for his youtube channel. YHC isn’t so sure about that, but we ended in a COT where we prayed for Wedding Planner’s daughter and YHC’s travel next week.

  • Wild Kingdom – from Space Cowboy

    At times, the Kennarie Ridge AO can be a wild kingdom in the early morning hours with the occasional coyote visit, rabbits running the fields, raccoons and possums galore, and the JP Sheriff Dept racing in and out of their Lasalle substation for their 6am shift change. Even with the recent downpours and the gloomy morning conditions, I still had every intention to roll with Plan A which involved the use of the soccer fields next to JPAX but mother nature had other plans and the wild kingdom did not disappoint. Arriving 15 min early, I decided to inspect the fields and discovered about several dozen wild ducks swimming in the soccer field “lake” and flying in circles above it. For a minute, I thought about grabbing my hunting gear and building a duck blind by the south soccer goal but my “Q” duties kicked in and I realized that I needed to come up with a Plan B in about 10 min. Plan B……

    Weather: light drizzle, 50 degrees, 21 mph winds
    Started on time with disclaimer

    5 PAX (Fracsac, Pool Boy, Kenna Brah, Madoff, and Space Cowboy) mosey to JPAX. RevSox splits off to run about 4-5 miles around the Lasalle tract.

    Warm-O-Rama:
    Samson Stretch x 6
    Slow Squats x 10
    Abe Vigoda x 10
    Open the gate right leg x 10
    Open the gate left leg x 10
    Forward arm circles x 15
    Backwards arm circles x 15
    Seal Claps x 15
    SSH x 20
    Imperial walkers x 12

    Tha-Thang:
    4 Rounds, 2 Exercises per Round, EMOM(6 min per round)

    Round 1 EMOM (6 min total)
    Burpees x 10 (later changed to x 5 after first min since Fracsac complained about 1-2 sec rest between sets)
    LBCs x 10

    Round 2 EMOM (6 min total)
    Monkey Humpers (4=1) x 10
    American Hammers (2=1) x 10

    Round 3 EMOM (6 min total)
    Merkins x 10
    Flutter Kicks (4=1) x 10

    Round 4 EMOM (6 min total)
    Jump Squats x 10
    Mt Climbers (4=1) x 10

    MARY: Freddie Mercury, LBC, Crunchy Frog, Protractor
    Mosey back to Flag to meet RevSox
    COT