Tag: Rougarou

:Zima and Z Cavariccis – from Bolt

PAX: Amnesty, Pop Tart, Scantron, Rougaroux, Hand Grenada, Tool, Left Coast, Bolt
Mosey to end zone for:
Stretching: neck, shoulders, hammies, hip flexors

Mosey to midfield for:
Warm up: SSH 25x, reverse slow grass grabbers 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, finishing with Self Love all 15x

Mosey to bleachers for:
LBC 20x, R leg step up 25x, big boys 20x, LLSU 25x, dips 15x, dying cockroaches 20x

Mosey to baseball diamond for:
Z90s: one exercise/base moving between bases in a Z pattern to honor our workout title: (rear crab walk between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkins 15x, plank jacks 20x

Mosey to flag for COT, prayer

0

May 10, 2021
RED – Tribute to the 141 and the 256 – especially Army Specialist SPC Jean-Paul Tujague Jr – from Hokie

Technically Army Specialist SPC Jean-Paul Tujague Jr is in the 141st (Washington Artillery) which is attached to the 256th Infantry Brigade, so we paid tribute and respect with 141 Merkins and 256 Big Boy Sit Ups… broken down into six rounds.

We started at the gathering point and moseyed to the rock pile and then onto the tree lines field.

Round 1 – 16 Merkins, run across field from one tree line by baseball field to the other tree line near the gym lot, 26 Big Boy Sit Ups (BB), run back across the field, grab your rock and do shoulder presses waiting on the 6.

Round 2 – 25 Merkins, run across, 30 BB, run across, grab rock for curls waiting on the six

Rounds 3-5 — 25 Merkins, run, 50 BB, run and use rock while waiting on six with triceps (round 3), rows (round 4) and chest presses (round 5).

Round 6 – 25 Merkins, Run, 50 BB, and stay in lot doing Side Straddle Hops waiting on the six.

While in lot, we planked and bird dogged for 14.1 seconds and then again for 25.6 seconds.

We then ran back to gather our rocks and return towards the rock pile for 25 (.6 was silent) more chest presses and (14 (.1 was silent) box CUTTER’S with our rocks overhead..

Mosey back to the Flag for Mary and COT. At request of Boo Boo, Penguins saved us after Jay-Lo’s by Scantron.

Special gratitude to all those who serve!

Thank you for allowing this old man the opportunity to lead.

0

May 10, 2021
First Anniversary Grinder – from Vagabond

Gathered rocks and moseyed to the track

1 lap with interval warmup exercises

1 lap with rocks – interval reps: curls, rows, squats

Thang: 14 reps descending by 2 until done:
– American hammers with rock
-rifle catty to marker
-bear crawl pushing rock 10 yards
-run to parking lot
-jump rope
-run back to rock
-crawl bear pulling rock 10 yards back to marker
-rifle carry rock back to start
Repeat

LBCs

COT and naming of FNG Carlos Herrera “Left Coast”

Exactly 365 days after being named by Mahatma, YHC said how grateful he was for his first year with F3. Thank you men and thank you God!

0

May 9, 2021
The Deck of Death – by Suit – from Bogey

Quick warm-up with an unruly bunch lacking counting skills.
10 Abe’s
25+ Grass Grabbers
20 SSH

The Thang…
Picked 4 Pax to each pick an exercise(with rock when possible) and assigned each a suit(♦️=BB sit-ups, ♣️=Squats, ♠️=Mtn Climbers, ♥️=Curls). Face cards = 20 reps. Wild card = 25 burpees.
Called it at 6:13 and about 6 cards left. Moseyed back to flag

COT including Pledge of Allegiance

Thanks boys for allowing me to Q.

0

May 9, 2021
Christmas in the Gazebo – from Rudy

Thank you BooBoo for reminding me that I had the Q, as I’m not usually a regular Uptowner. But that prompt served as a much needed kick in the rear, as I’ve been quite guilty of repeated fart-sacking (aka “shorty-ing”) of late.

So – here we are, around a flag, shivering and shaking, looking at the puddles of mud everywhere. What better way to start a Friday am! 12 folks joined in the fun – so with a quick disclaimer, we were off to the rocks.

Quick warm up cycle – YHC finds that he *really* needs the sllloooowwww Windmills to get started. But lets grab a rock and head to the Gazebo – Mahatma style (no resting rocks on shoulders! carry ’em!)

The Thang:

Christmas Songs! Yay! YHC queued up his Spotify Playlist (including favorites like Destiny’s Child, Queen, Run DMC, Vonda Shepard and more). While we celebrate the coming holidays, we’ll run through 10 sets 3 times (yes, a total of 30 sets. PAX math skills need help early in the am). Each set: 45 seconds then 15 seconds of work (yes, 30 sets each for 1 minute equals 30 minutes of work).

Shoulder Press, Lunge, Curl, Big Boy Situps, Burpees, Rows, Squat Jumps, Bench Press, Box Cutters and finish up with the Irish Jack Ass (thanks, Screwtop, for introducing me to these – they really kick my ass. 45 seconds of them? Yeah right – something for me to strive for…)

Back to the Rock pile, and back to the flag.

Welcome aboard “Ring of Fire” (though I’m regretting not going with “Sunshine”. But such is life.).

0

May 9, 2021
Leg-Free Bad Boy Day – from Rudy

Looking for ideas, YHC was stunned to realize that April 30th was the 60th birthday of the original Bad Boy: Isaiah Thomas of the Detroit Pistons. This definitely made me feel old. How can he be 60 already? Surely I cannot really be that old? But alas, things are what they are. But to remember the 60 year old “Bad Boys”, YHC decided on a 6-6-6 workout.

5:30: Disclaimer, then mosey to the rock pile to find a friend. YHC has been dealing with hip pain, so this was going to very very heavy on upper body. Choose wisely. Head to the field.

Warm Up: SSH, Plank-o-rama, some stretching.

The Thang: 6 Exercises. 6 Sets. 6 Reps. Starting at Tree 0 – Rifle carry your rock to Tree 1 for the first set. Then on to Tree 2. Tree 3. Back to Tree 2. Tree 1. Finish up at Tree 0 with your 6th set. Plank. No really, none of this lolly-gagging and catching your breath when you finish. Plank. Active recovery. There will be time for real recovery when the 6 arrives.

The exercises. All are Compound Movements (Thinking of you Milkman…)

* Rock Burpees.
* Curls: Up, Down, Straight arm Up, Down
* Bench Press: lie down. Over your head. Straight up, down to chest, back up, back to overhead.
* Elf on a Shelf
* Row to Deadlift
* Big Boy Situps

That took much longer than anticipated, so we had time to return the rocks (rifle carry back to the pit) and head back to the flag.

Thank you all for the opportunity to lead. Thanks to Boo Boo for the reminder the night before that I had the Q! And Happy Birthday to Bad Boy Thomas (# 11), as well as Happy Birthday to the great state of Louisiana.

+3

May 2, 2021
Holiday Black Jack Mile
‘twas December 21^st so we did 21 exercises, 21 reps apiece, around the 1-mile jogging track carrying rock

Warmup quick – quick SSH, grass grabber, windmill, arm circles

Moseyed with rock to 7 stations:

Station 1
- Alternating merkins R/L
- Side squat with rock dip
- Flutter with rock
Station 2
- Rock overhead situps
- Rows
- Squats w/ rock
Station 3
- Alternating step-ups
- Dips
- Decline shoulder taps
Station 4
- Thrusters
- Curls
- Wife pleaser w/rock
Station 5
- Kettle bell
- Russian twists
- Hello dolly
Station 6
- Plank roll / push rock back and forth r/l
- Bench press w/feet elevated, legs straight
- Lunge over hill 21 steps
Station 7
- LBCs
- Al Gore with rock held straight out 21s
- Bear crawl 21 steps
Mary: dying cockroach, Freddy mercury, J Lo, more LBC

COT, prayer of thanks for Christmas

+2
January 2, 2021
El Diablo Core Grind

First off, I believe F3 is differentiated by COT – it’s the glue that connects everyone IMO. Accordingly, it was great to hear one of the PAX sharing during COT how F3 has helped his health and state of mind, and in being a better father. He sought us out, committed to it, and it’s paying dividends in his life. And he’s just getting started…

This week El Diablo focused on core, involving 11’s across the football field:

Warmup was SSH, windmill, mtn climber, balance knee thrusts, alternating toe taps, T-jacks, arm circles.

SIDE 1: Sit-ups from laying flat on back, rock on ground overhead, arms extended, to upright position on our 6’s with arms extended straight in front of chest, followed by horizontal twist left/right and vice versa, then down again.

MIDDLE 1: Stand and bring rock to middle of field for plank-side-stepping around the rock 360 degrees, hands firmly on rock, then reverse all the way around again in a plank on the rock.

SIDE 2: Far side, side-step deep squats, right/left (2 is 1), lowering and lifting rock as if doing Rows, on each rep.

MIDDLE 2: On the return, in the middle again, bear crawl around your rock 360 degrees, and then bear crawl backwards around again.

Closed with hello dolly and back to flag.

PERSONAL NOTE: I joined F3 in January. At a respectful 51, I’m usually sore and have less sleep from posting too much. In reflecting on why I’m going, it’s apparent that it’s for the relationships. I’m naturally a loner, but being with brothers every day is nourishing and making me better. I’m thankful for the health to do this, but more thankful for the like-minded men who give their time and energy to make it all happen.

+2

October 9, 2020
Coffee & Donuts (Birthday) Q

Uptowner

39 workouts
39 seconds each (29 seconds on/10 seconds off, no other breaks)

4 rounds of the following:
Catalina Wine Mixers
Wife Pleasers
JLo’s
Inch Worm Pushups
Plank Jacks
Leg Raises
Shoulder Taps
Squats
Flutter Kicks
Back Kicks (skip this on fourth round)

All done to the backdrop of this playlist:

This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.

Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.

+6

October 9, 2020
Rock City 2020-10-05

Nice cool morning with 10 PAX: Mahatma, Scantron, Jake from State Farm, Jingle Vader, War Eagle, Vagabond, Bogey, Rougarou, Catfish (Q).

Moseyed to the rock area, grabbed rocks and circled up for SSH, Imperial Squat Walkers, On to faces for Plank Jacks and Peter Parker Peters. Back to feet for 8-counts to complete the warmup.

Hiked over to the hill for 11s. One side burpees, other side Catalinas, with five thrusters on each pass over the top of the hill. Burned up a lot of time with this one.

Moseyed back to the rock area. Grabbed some rock curls and did a rock-enhanced round of Failure to Launch (hold Al Gore position while holding rock, Q counts down, jump squat when countdown complete). Moved to sixes for flutter kicks, then back to feet for rock lunges (hold rock while doing lunges). Back to flag for COT.

+4

October 5, 2020