F3 New Orleans

Tag: Rev Sox

  • Ruck-Run, or KnOT – from Kenna Brah

    4 Rucked
    A few others ran
    A few others KNOT’d

  • 7 for the Dirty Dozen – from Bolt

    War Eagle asked YHC to Q as we disbanded the Scrim and knowing the Q is a great way to avoid a Fartsack, I obliged. Thankfully, War Eagle kicked off the warorama due to my “turdiness” and allowed me to finish it upon my arrival. There was considerable mumble chatter about my called warm ups the pax had already done and then being too slow for today’s cold plus my JBL co-Q wouldn’t connect so no music—my apologies ladies, FIA meets Uptown…
    Mosey to JPAX with music (finally) for The Thang: Dirty Dozen
    12 exercises/12 reps each, add an exercise after taking a lap down/up the stairs:
    Monkey Humpers
    Shoulder Taps
    Big Boys
    Bonnie Blair’s
    Merkins
    Leg Raises
    Scoop Squats
    Carolina Dry Docks Pl
    Compound Ws
    Burpees
    Mountain Climbers
    SSH

    Congrats to Maytag for making it through round 11 as designed before YHC called for suspension of down/up stairs for time and simply finish that round with all 12 of the exercises so everyone had a final round of 12 exercises equalling 144 reps. Rev Sox was super stoked to have kicked off the morn with a combined 144 Monkey Humpers—you’re welcome!

    I suspect this BD will make a third appearance at an AO near you since no one invoked the song skip rule; that tells YHC it must’ve not sucked and by not sucked, I mean sucked. Honored by your presence and to lead.

  • EHing the Wild West – from Fracsac

    There was an FNG alert broadcast across the channels for the Scrum, or the Goldmine or whatever we call Lasalle these days. Gabby and Yankee came from uptown to support their EH.

    Maytag, Boo-Boo, SOGO, RevSox, the FNG and YHC rounded out the 8.

    Disclaimer followed by a warmup.

    First thang:

    Stations. Partner up. 4 stations, dead hanging, dips, steps ups and 10 burpees for the timer. Rinse and repeat.

    Dirty Mac Deuce.
    4 rounds of 3 exercises (arm leg and core) with a lap in between.

    Mosey to the field for bear crawls, lunge walks and burpees. Finished off with some Mary.

    Mosey back to the flag for COT.

    Welcome Space Cowboy!

    SYITG

  • 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.

  • Keeping the Momentum – from Mahatma

    10/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did.

    Warm up with
    Scantron x 2
    Windmills
    SSH
    Mnt Man Poopers
    Mnt Climbers
    Shoulder Taps

    Went to the playground
    4 on the bars holding a pull up with chin over the top
    2 did 5 dips
    Rotate through until all completed
    2 rounds

    Mosey to the blocks
    6 stations:
    High Plank
    Jump over burpees
    Low plank
    Jump over burpees
    Straight out curls 25#
    TriCep Extensions 25#
    Rotate through with 5 burpees as the timer
    2 Rounds

    Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location

    Now 5 stations
    Dips
    Box jumps
    Decline Merkins
    Incline Merkins
    Farmer Carry blocks to the top of the ramp and down (timer)

    Rotate through 1 time

    Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.

    Dr W’s (not new to all)
    Elevated V’s – in the sitting position hands behind head raise legs to touch feet
    Same position – alternate left hand Tks rht foot then flip flop
    Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
    Kick stand position brings knees up to chest then extend out gas pump to a V

    2 rounds of Indian Push ups with crucible finisher

    Indian block run back

    Repeat Mary from above
    Repeat pull up hang with dips from above

    One round of 3 on 3 block drag

    COT

  • Don’t shiRt your pants – from Hokie

    79° and slightly breezy at The Scrum Resurrection location where 3 HIMs joined YHC for an easy as 1-2-3 workout

    Backwards Mosey from our shovel flag to the main entrance for The Jefferson Performing Arts Center

    *Warm-up (performed in cadence)
    * 15 reps of each exercise (all 4 count)
    – [ ] Slow VIGODA
    – [ ] Imperial Walkers
    – [ ] Shoulder Taps
    – [ ] Mountain Man Poopers

    * As easy as 1-2-3
    * 1 minute burpees
    * 2 min Hand Release Merkins
    * 3 mins Big Boy Sit-ups

    * Backwards mosey up ramp to side entrance

    * 1 minute burpees
    * 2 mins Dips
    * 3 mins Low slow squats

    * Lunge down ramp to main entrance area

    * 1 minute burpees
    * 2 minutes flutter kicks
    * 4 minutes Step ups

    * Backwards mosey back to shovel flag

    * 1 minute burpees
    * 2 mins X-Factors

    COT where we prayed for
    @Hawg and the Parten’s as they travel to see John
    Heath and his ongoing legal battles
    @Kenner Brah and his biopsy
    My M & 2.0 as they recover mentally from Sunday’s assault & battery on Jack

  • Minivans and the Manly Men Who Drive Them – from Charmin

    A call was issued forth somewhat last minute by YHC for an OTB and unusual workout. The goal was to get various boxes and book cases into the M’s classroom on the second floor. Rev Sox, not only was the only HIM to heed the call, but also brought his minivan. With the two minivans, a closet full of boxes were transported in only one trip. Once at the school Rev Sox and YHC effortlessly hoisted the boxes up to the second floor and the beatdown was over as quickly as it began.

    Some may choose to use two men and a truck, but the wise know to use two (or more HIMs) and minivans.

  • Not hating on the H8 – from Bolt

    Six pax assembled in the gloom as many Pontiff regulars punched their passports by venturing to Okwata for the biannual H8. We weren’t hating on the H8; we simply chose not to do it. Instead, 3 ran, 2 rucked, 1 walked. YHC looks forward to the Fall H8 with a fully functioning shoulder to get my baseline. Honored.

  • 70° and a backwards start – from Hokie

    0530 came around to see 10 Pax at El Diablo and all 10 embraced the morning walking backwards as is shown on YouTube in Knees over Toes

    3/4 around the track, 8 of us peeled off to the shelter and Scantron & Rougarou continued on for knees over toes

    The 8 of us embraced more knees over toes calf raises and tibialis anterior training mixed in with sit ups, merkins, shoulder taps, Derkins, lunges, and Bulgarian split lunges

    I love F3 and my F3 brothers

  • Tongue tied VQ By Pillsbury – from Pillsbury

    I woke up this morning at 4:00 am sharp in anticipation of my VQ. I arrived at the AO 5:05 am and walk the area to scout-out the locations for our morning workout.

    Once that was figured out I sat quietly on a bench waiting for the arrival of the PAX.

    It looked like it was going to be a perfect morning to VQ.

    I made a disclaimer about how i get tongue tied and in true fashion I tripped over my words and TOLD the PAX to HURT THEMSELVES 😳……..

    Instead of “I’m not a professional push yourself DO NOT HURT YOURSELF!”

    Mosey over to a very well light and manicured lawn for Warmorama

    side-straddle hop
    Abe vigoda’s
    Arm circles forward
    Arm circles backwards
    Self love
    Peter Parker’s

    Mosey over to rock pile to select any size rock and riffle carry to parking lot where we did..……

    Elevens:

    Started with 10 merkins, then proceeded with alternate lunges to first drain in the parking lot, where we did 1 big boy sit ups.
    Back to starting area any way you wanted (walking, bear crawl, hop, skip, etc)
    Repeat and rinse until you had 1 merkin and 10 big boy sit-ups.

    Mosey over to pavilion where we did count down starting at 10

    10 Dips, 10 calf raises, 10 baby crunches
    Repeat and rinse.

    Went back to parking lot picked up our rocks to riffle carry back to rock pile.

    Sprinted back outside of the sable were we proceeded with 10 burpees. With several minutes on the clock PAX step in with some last minute actions to finish the rest of time.

    Ended in Name A-Rama, intentions, and closing prayer

    #KennaBrah #HokiePokey #TheArchitect #Fracsac #WeddingPlanner #Rudy #Scantron #RevSox #TripleShift #Mayhem #Boo-Boo #PoolBoy #Pillsbury