F3 New Orleans

Tag: Scantron

  • Uptowner Old School AMRAPs – from Mahatma

    YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!

    After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.

    Various cadence:
    2 rounds Scantron stretch
    Side Lunge
    Windmills
    Nolan Ryan’s
    Peter Parker’s
    Mnt Man Poopers
    Parker Peter’s
    Forward Lunge Left leg with Arm circles
    Flap Jack
    SSH

    Grab a rock
    1st AMRAP (as many ROUNDS as possible)
    Thrusters (a.k.a. squat press) x 10
    Merkins x 10
    10 wall jumps or alternating step ups
    Lunge walk from tree to light pole
    Walk or run back
    This is 1 round – complete as many rounds as possible in 10 minutes

    Grab your rock relocate on the other side of the road – 4 rounds of Mary

    2nd AMRAP
    6 burpees
    Extended Curls x 10
    6 burpees
    Squat front raises x 10
    Bernie Sanders from tree to power pole
    Walk or run back
    That is one round – again complete as many possible in 10 minutes

    Rtn the rocks – 1 minute of plank to push ups

    COT

  • 79° with a gentle breeze – from Hokie

    12 pax awakened to 79° and a gentle breeze and came to the Wally to run, run faster, run not as fast, walk, ruck & KnOT

  • 1988 National Championship – Again – from Rudy

    YHC decided to start the Birthday Week bonanza with a replay of his very first Q

    1988 National Champions – A Year in Review

    So as 530 struck, 9 PAX set off to the rock pile (it would grow to 12 as late arrivers Heisenberg, Mr Rogers and Wedding Planner joined us during the warm up) while another 5 went off for KoT.

    Circle Up for quick warm up to get blood moving. Grass Grabbers and Don Quixote (what they were called back in 2016, according to my backblast) and then describe the workout. Hand Grenada had the audacity to talk smack about the recency of this national championship. Yet he proudly recalled the 1959 Ole Miss championship year.

    Lets relive the year.

    Game 1: #13 ND 19 – #9 Michigan 17. 5 foot nothing freshman Reggie Ho boots 4 FGs. 19 count IW, SSH and Peter Parkers. False Start as Frac appropriately notified the Q that he was performing Hillbillies. And a 5 burpee penalty applied to Kenna Brah for talking smack.

    Game 2: ND 20 – MSU 3. 20 Merkins in cadence. NOLA football star Michael Stonebreaker returns an INT for a TD.

    Grab a Rock.

    Game 3: As our young QB (Tony Rice) starts showing of his arms, we’ll start working our arms. ND 52 – Purdue 7. Overhead x15, Curl x15, Row x15, Push x7. Drop the rock (Yes, Mayhem – that was 52 total)

    Game 4: ND 42 – Stanford 14. Repeat with x13, then x3 for the Push.

    Game 5: TRAP ALERT! Looking forward to upcoming “Game of the Century”, ND squeaks by. ND 30 – Pitt 20. Repeat with x9, then x3 for the Push

    Mosey to the football field, leave the rock on the baseline as we won’t be needing it for a bit.

    Game 6: Catholics vs Convicts! #4 ND 31 – #1 Miami 30. Hero of the game, Safety Pat Terrel with an interception return, and breaking up the potential game winning 2 pt conversion with 30 seconds remaining. We’ll sprint the 50 yards, 10 Squat Jumps, sprint 50 yards back.

    Games 7 & 8. The Military Academies. ND 41 – Air Force 13, and ND 22 – Navy 7. Suicide Sprints and Burpees. 10/20 then 10 burpees. 10/20/30 then 7 burpees. 10/20/30/41 then 5 burpees. Mr Rogers is FLYING through this.

    Game 9: ND 54 – Rice 11. Rocket takes it to the house! 80 yard sprint. Oh wait, HE DOES IT AGAIN. 80 yard sprint back.

    Grab your rocks, head to the pavillion

    Game 10: ND 21 – PSU 3. Bad weather so the passing game is shelved, leaning on the stable of RBs. Work our quads with Step Ups – x21 each side.

    Game 11: 2nd “Game of the century” of the year. #1 ND 27 – #2 USC 10. Coach Lou Holtz sends 2 starters home for “improprieties”. What integrity! We’ll take a seat in the people’s chair and watch the game with them. 27 seconds, then 10 curls. Repeat.

    Getting late – return rocks, head back to the flag.

    Game 12: #1 ND 34 – #4 WVU 21. Finish up with 34 LBC as we were running behind.

    COT: Count Off, Prayers for Mr Rogers for his surgery this week. He swears he’ll be back for the Friday Birthday Q!!! YHC remains incredibly grateful for this group of men and the accountability and encouragement they bring. Prayers that we all may bring those same skills and abilities to all of our encounters.

  • Sprinting, KoTing, and S&Ming – from Fracsac

    15 Pax showed up on a Tuesday morning to do one of those 3 things. 45 minutes later we did a CoT then hit Discipline is Destiny group. Just keep showing up!

    SYITG

  • Pairs of 3 – from Hand Grenada

    5:30a, per Rudy, intro, disclaimer and off to the rock pile for warm up
    Grassgrabber IC X10
    Abe Vagodas IC X10
    Squat Twist IC X5
    Kim Jung Uns IC X10
    Arm Circles Front IC X10
    On your face
    Peterparker IC X10
    Recover
    Arm Circles Reverse IC X10
    Back on face
    Shoulder Taps IC X10
    Recover
    Morocan Night Clubs IC X10

    Grab a rock and off to the gym.
    Break into pairs(in hindsight I screwed this up and shouldve broken into pairs of 3)
    Dora with 100 chest press, 200 squats, 300 LBC’s, PAX1 does exercise while PAX2 traverses the obstacle course with assisted deep lunge up ramp, run around to back of building for crab walk on the wall, then around other side of gym to relieve PAX1.

    20 count from Rudy

    Mosey to parking lot
    All PAX in straight line from tree 1, standing curls IC X10, walk in line to next tree, Shoulder Press IC X20, walk in line to next tree, Rows IC X20, walk to next tree, Shoulder Press IC X20, walk to next tree, Standing Curls IC X10.

    Mosey back to rock pile, ensure that Bogey has dropped the sandbag, then horses to barn, COT, count off, name-o-rama, announcements, intentions, prayer

    Always a pleasure to lead, men. Thanks for pushing me!!
    HG

  • Dora’s lazy mean sister – from Kenna Brah

    Birthday Q
    8/7/61

    Arm Circles
    Twists
    Imperial Walkers
    Abe Vigoda
    Low Slow Squat

    Flora 1-2-3

    100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.

    200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

    300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

    200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

    100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon.
    Rifle/any carry down to the gazebo for some recovery stretches
    Return to rock pit for Ring of fire till times up – then backwards walk/jog to flag
    COT

  • Runner, walker, and KNoTers – from Charmin

    In a rare turn of events, we had no Ruckers, YHC was the only runner, and Hokie didn’t have his shoes KNoTted properly.

    Overall this workout was about putting our noses to the grindstone, doing what we are called to do, and trusting that we would all show up back at the flag at 6:15.

    COT ended with prayers for conforming ourselves to the will of God, knowing we have both temporal advocates, but also an Eternal Advocate, and praying for a HIM and his family.

  • Tuesday Trifecta – from Bolt

    Three options for the pax: Pai Gow sprinting, Scantron KnOT, Bolt S&M

  • Can I get the Instructions Again? – from Architect

    Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout.

    Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible as we went through some suicides with and without the rock. FNG showed up late, but jumped right in. PAX felt guilty and grumbled that no one brought an extra rock to share.

    We moseyed over to the Hill, and capped the workout with some 11’s accompanied by OHP at the top.

    Ended with more confusion in the COT, but was finally able to get FNG a shiny new name, Radiohead.