F3 New Orleans

Tag: Scantron

  • Looking for Amnesty. Again. – from Rudy

    Also known as “Waiting for Amnesty” (for 6 years now).

    6 years ago, I got dragged out to Rock City by Heisenberg and Bogey. On that fateful day, Amnesty was supposed to be Q – and before I understood what “Lexicon” even meant, I started learning about the “Fartsack”. Since then, it has become an annual event to replay that first workout:

    Looking for Amnesty

    And today, 6 PAX joined YHC for “Looking for Amnesty, Part 6”.

    Disclaimer – YHC botched it again. “Dont push yourself, …. ” Rogaurou took that advice to heart, making sure to find an even smaller rock than normal. Hand Grenada used that as a reason to continue his never ending stream of Irish-envy smack talk. Oh, how YHC hopes that the Rebs face the Irish one day soon…

    Off to the railroad tracks first. Just a quick few minutes trying to squat and hold balance. YHC has made teeny barely discernable improvements. And so will continue using the rails even while Boo Boo seemed scared of the approaching train.

    The Thang: Quick warmup of an assortment of exercises. Then grab a rock and head to the “Flag Football field” (so it was called 6 years ago, and apparently never so referred to again since).

    Lieutenant Dan’s. Thanks to War Eagle for reminding me how this exercise works. 1 Lunge, 2 Squat. 2 Lunge, 4 Squat. Keep increasing by 1 Lunge/2 Squat until the fence is reached. YHC was last to the fence after getting up to 11 lunges. Scantron’s seemed to stride the entire length in about 5 steps.

    At the other end, some Mary while 2 PAX at a time ran off to get in some pull ups. LBCs, Flutters, Wife Pleasers, Cockroaches.

    Then time to head back down the field with Lt. Dan again. Most PAX started with 1/2, 2/4, etc.. Mahatma showed up the group by picking up where he left off. 12/24, 13/26, …

    At other end, knock out some lifts and calf raises, then rifle carry the rocks back to home and mosey back to the flag.

    COT: count off, name-o-rama, announcements. Intentions. Thanks for another great year, gentlement! See you next year for more Lt Dans.

  • All Day Baby! – from Rudy

    5 PAX in the gloom for an early start to Friday am. Weather is delightful – just on the edge of crisp, dry air. Gonna be a good Friday, and a great weekend. Lets get started!

    Off to the railroad tracks first. YHC was introduced to the tracks recently, and promised to make it a regular part of workouts – because it emphasizes just how poor YHC’s balance is. Lets walk down the rails a bit. Again, YHC struggled mightily. After a few minutes, stop and catch up to Scantron and Mahatma, who appeared not to have much trouble with this. YHC says “10 Squats OYO” on the rails. After a few minutes, YHC calls it off after finally managing his first good form squat on the rail. Much much much work to do. Walk back to where we started on the rails again.

    Circle up for quick warmup, then grab a rock. We aren’t going anywhere, so go as big as you want. Mahatma showed us all up by going BIG. I mean – BIG. YHC grabbed one more rock in the middle.

    The THANG:

    1 PAX holds the extra rock up. All the way up. The rule: if the rock comes below eye level, its burpee time. What are we doing? 10 exercises, repeated 3 times. Each exercise is 45 seconds, 15 second rest. So we’ll be going for 30 mins. Shoulder press, Curls, Rows, Merkins for the arms. Squats and Lunges for the legs. Cockroaches, Flutters and BB Situps for our 6 packs. And some Mountain Climbers just for fun.

    Mahatma has the rock first while we Shoulder Press. And he screams out in glee: “All Day Baby!” That becomes the buzzword for the next 30 minutes. Whenever YHC is running out of steam with holding up the rock – someone yells “ALL DAY BABY!”. That’s the motivation that F3 provides. That extra encouragement to go a bit further than you thought you could.

    ALL DAY BABY!

    And yes, I think Scantron, Bogey and Mahatma COULD go all day with that rock. Boo Boo and Rudy were much more thankful and appreciative of the breaks.

    The gang made it through the 30 minutes. YHC grabs the rock for one last time and engages in a stare down: the other 4 hold Al Gore while YHC holds the rock. Surprisingly, Scantron taps out first. That earns those PAX 5 burpees. Return the rocks and lets head back.

    COT: Thanksgiving for all the blessings all of us have received. Lord, give us your grace to help me use your gifts, and forgive me as I fail each and every day. Groups like F3 give me the strength and encouragement to always start again after failures, and try to push further than I thought I could – physically, morally, intellectually, spiritually. Thank you all!

  • Look Mom! I’m 4! – from Rev Sox

    Everyone is born once. Many have been born twice. A select few have been born thrice. Today YHC celebrates the 4th anniversary of my third birth.
    On January 27, 1983 on a cold, wintry morning in Binghamton, NY, Shawn Willson was born to David and Becky Willson at Wilson General Hospital.
    At some point in the late 80s, YHC has no clue to the precise date, he had his second and most important birth. YHC believed and trusted in Jesus to save him and give him His life. At that moment, YHC was born again through the power and saving work of Jesus to now live with eternal life.
    On Veterans Day weekend in 2017, Hawgcycle and Channel Mullet heaped unending piles of guilt on YHC’s two scrawny shoulders and convinced YHC to join them for his first F3 workout. The following morning through sweat, tears, and much complaint, YHC was born a third time as Rev Sox. Hater of Red Sox and hater of step ups. The Pax celebrates that day, today.
    Circle Up for the Warm Up
    No mosey to the Rock Pile or some dark corner of Pontiff Park, the Pax starts this one hot with the warm-up right at the flag.
    SSH – 20
    Hillbillies (in honor of the hillbilly standing next to YHC who introduced him to this stupid group) – 20
    Smurfjacks – 20
    Low Slow Squat – 12
    Bat wings (don’t put your arms down until we’re done) – 10 forward arm circles, 10 reverse, 10 seal claps, 10 overhead claps, 10 Moroccan night clubs
    The Thang
    Mosey to the first pavilion, it’s occupied, mosey to the second pavilion to commence the memory of YHC’s first F3 – this means step ups
    Dips – 15
    Right leg step ups – 15
    Dips – 15
    Left leg step ups – 15
    Mosey to the bleachers
    Tooth fairy
    Seven merkins on the first bench of the bleachers, six on the second bench, and so on until you hit one at the top
    Alternating step ups – 20
    Mosey to the playground
    Alternating step ups – 20
    Mosey to the Rock Pile and Grab a Rock
    In Cadence, 6 curls and 1 shoulder press, 5 curls and 1 shoulder press, 4 and 1, 3 and 1, 2 and 1, 1 and 1
    Now with 6 shoulder press and 1 triceps extension
    Now with 6 chest press and 1 big boy sit up
    Now with 6 squats and 1 curl
    Return your rock and Mosey to the football field. At this point, Mop began to trash talk that he was feeling perfect and maybe the Q needed to step things up and make it more difficult. That kid is such a punk. Who lets a 9-year-old come to F3 anyway?
    Circle Up for Some Climate Change
    In honor of COP26, F3 NOLA did our part this morning by hugging our imaginary trees and putting our faces in the grass in remorse over all the noxious gases that have been released into the atmosphere during F3 workouts. The Pax held Al Gore while the first Pax went down and did 6 merkins, the second began his after 3 were completed. Two rounds around the circle.
    The Celebrating Fun
    It’s not a Rev birthday without Ultimate Frisbee and some guys running around without a shirt on in the cold so Boo Boo and War Eagle can complain about it on end for the next couple of years.
    The Pax split up in two teams – shirts and skins. The shirts won because they are a bunch of jerks who don’t let the Q win on his birthday celebration. Thankfully, since there were no Lakeview players present, cheating was at a minimum with everyone hitting the ground for their merkins after every turnover. Final score: shirts 5, skins 4.
    The End
    Short mosey back to the flag as the Pax counts off, name-o-rama, announcements, and prayer. Thank you all from the depths of my heart for what you have each meant to me over the past 4 years. Your presence is everything. Working out alone is the worst. May F3 endure from now until the end of Christ’s rule on earth. I hope to do F3 into eternity.

  • The Rocky Run – from Baywatch

    Conditions were cool and excellent for an early morning Friday beatdown. With pleasantries exchanged and a disclaimer given, we moseyed over to the rock pile for a warmup.

    Warmup (IC):

    SSH 20x
    Hillbillies 20x
    Stormtroopers 20x
    Peter Parkers 15x
    Parker Peters 15x
    Arm Circles F/B 15x

    Now the fun part…everyone grabbed a rock (well, except for Rougarou. He grabbed a pebble.) and we headed over to the track.

    The name of the game was 4-corners. We did 4 laps around the track, carrying our rocks, and stopping at each corner for some fun.

    Corner 1–25 curls & 25 flutter kicks (FK)
    Corner 2–25 overhead presses & 25 FK
    Corner 3–25 bent over rows & 25 FK
    Corner 4–25 squats & 25 FK

    After 4 laps we all finished right at the buzzer with Bogey and Vagabond leading the way. We dropped our rocks off (and one pebble) and headed back to the flag to close it out.

  • Dancing with the Devil at El Diablo – from Triple Shift

    Ecclesiastes 4:9-10
    Two are better than one,
    because they have a good return for their labor:
    If either of them falls down,
    one can help the other up.
    But pity anyone who falls
    and has no one to help them up.

    One of the main things I love about F3 is the brotherhood that gets forged when working out with another man. As you know, the immediate unknown of Covid-19 caused many to forego the gloom from a health perspective. Unfortunately, from my observation, many members have foregone the gloom from a habit perspective. Today, I wanted to incorporate a partner workout to bring back what I enjoyed the most about F3….shared suffering.

    Warmup
    Twelve other men joined me as we warmed up around the track doing butt kicks, high knees, side shuffles, and cariocas and then headed to the rock pile. We started with 31 SSH then 10 eight count squats, and 10 eight count merkins. After the warmup, I directed the PAX to get a heavy rock and head to the goal line on the football field.

    The Thang
    We partnered up for 25 Patty Cake Merkins, 25 BBSU, 10 Bulgarian Split Squats (Pax 1 is kneeling on the ground with one knee forward and one knee backward while Pax 2 props his back foot on Pax 1 front knee and performs the Split Squat), and finally the crowd pleaser of 10 Nordic Hamstring Curls.

    After we finished up those exercises, we performed the ‘Tortoise and the Hare B.O.M.B.S.’ on the football field. Pax 1 carries the heavy rock down the field to the other goal line while Pax 2 does 5 Burpees. After Pax 2 completes his five burpees, he runs and tags Pax 1 (who now does 5 burpees) to take the heavy rock and continues walking until he gets to the end of the field and then turns around to walk back. After the 5 Burpees, the next exercise is 10 Outlaws (think O Mary), 15 Merkins, 20 BBSU, and then 25 Squats until everyone finishes.

    Time is running short so we mosey back to the rock pile to circle up and perform 10 straight leg deadlifts (8 count). Head back to the starting point and finish up with 5 big boy sit ups then stand up without the use of your hands.

    Countoff, Namerama, and COT
    I thanked the PAX for allowing me to lead and I closed out with a prayer for God to provide healing and peace for all those struggling with disease and the difficult time we live in.

  • RevSox – the Prophet – from Rudy

    5:23am. That’s what time it was when YHC realized he had the Q. Just drove up to RockCity in the gloom. Getting out of the car, taking one last peek at the phone. Lo and Behold: calendar reminder that its my Q this am. Quick! Think! I’ve got one go-to Rock City exercise routine. A good time killer.

    Little did I know at this time that RevSox had predicted EXACTLY this Rudy workout at 3:40pm the day before. If YHC had paid attention to Slack, I would have known both that I had the Q and that I had better devise something new. But alas, RevSox apparently knows me too well. Better than I know myself, even.

    So 8 men (including Marlin again – maybe he’s becoming a regular!) welcomed the new week, and departed into the gloom for “The Usual”.

    Warm up at the Rock Pile with SSH, Stretching, some Peter Parkers, some Glute work till I got bored. Grab a rock, lets go.

    The Thang: 11s with Shoulder Presses and Curls mixed in. Not sure what this is? Either search my backblasts, or ask RevSox. He’ll tell you.

    Next: Core work. 2 PAX mosey off to pull-ups while the remaining PAX do an in-cadence core exercise. Flutters, Matahtma-X’s, Cockroaches and something else. Throw in some Wife Pleasers to work those glutes.

    Finally: Diver Down at the stairwell. Rows. “Diver Up” (Diver Down, but irkins, going up). More Rows. Then get them rocks back and get back to the flag.

    Wrap up around the virtual flag.

  • CPR at The Real Rock City – from Fracsac

    8 pax at The Real Rock City looking to put some work in to improve and get stronger. Humidity is back, but not too bad. The 72 degrees weather was well received by Bogey, Scantron, Hand Grenada, RevSox, War Eagle, Marlin, Pai Gow and YHC.

    Disclaimer given, then mosey to the rock pile.

    Warmup was typical with some bat wings to get the arms ready!

    Grab a rock and rifle carry back to the field inside the track.

    The Thang

    CPR

    Cones are set up about 20 yards apart. Starting on one end:
    Curls IC x 10
    Presses (Overhead) IC x 10
    Rows IC x 10

    Bear crawl 20 yards, complete 10 x 8 count body builders, bear crawl back 20 yards. Then run a lap around the track.

    Completed 4 evolutions, mixing in some lunges with the bear crawls.

    Rifle carry rocks back to the pile, then complete 10 x 8 count body builders IC to get us to 50 total.

    Mosey back to the flag

    COT

    NMM

    -55 was the magic number for 8 count Body builders, it’s the Iron Sharpens Iron task of the month. Only 5 more OYO! Join on Slack for non stop fun!
    -The Pax thoroughly enjoyed the variety brought today, YHC could tell by the enthusiasm displayed!
    -Coffeteria was awesome as always, joined by the men from The View!

    SYITG

  • Copycat – from Rudy

    YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.

    Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.

    At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.

    Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.

    Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.

    The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…

    Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.

    Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.

    Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.

    COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!

  • My Fatal Forty – from Pop-Tart

    “Good art is purposeful” \ Grateful Dead Playlist

    Warm up:
    SSH – 40 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Head circles
    Shoulder circles
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    _____________________________

    Forty yard sprint
    40 Merkins
    40 lunges 2 is 1
    40 Monkey humpers in cadence
    40 J-lo’s ( in cadence)

    40 yard sprint
    40 diamond merkins
    40 low slow squats
    40 SSH ( in cadence)
    40 V-ups

    40 yard sprint
    40 wide merkins
    40 yard duck walk
    40 mountain climbers ( in cadence)
    40 penguins (in cadence)

    40 yard sprint
    40 burpees on the minute / 4 minutes
    40 skater squat
    40 crunchy frogs
    40 American Hammer in cadence

    Lap around the track

    Circle up for Ring of fire
    40 Merkins total
    ___

    Father of all life
    Teach us how to live life to the fullest. Give us the courage to choose the best version of ourselves in each and every moment of our days. And allow our friendship and example to lead others to experience what it means to be fully alive… Matthew Kelly

    To bring it back around:
    …Once in a while you get shown the light
    In the strangest of places if you look at it right…. The Grateful Dead

  • Rush and the Giant – from Fast Tax

    It was a pleasantly coolish morning as eight Pax manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
    After disclaimer, we headed to the rock pile.

    Warmups consisted of:
    o Abe Bagodas X 10 IC
    o Matt Biondis X 20 IC
    o Seal Jacks X25 IC
    o Mountain Man Poopers X10 IC
    o Swan Dives X 10 IC

    After med-heavy rock selections, we headed to the field.
    The first exercise was Fee-Fi-Fo-Fum, starting on the line with your rock.
    Each Pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance, pick up and overhead press rock, and repeat the sequence for 40ish yards, then, turn around and repeat back to the starting point.

    Colt 45s (basically a broken down curl) were next, with rock IC: 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep (i.e. ending with 10 BBS and 40 Amer Hammer).

    The Red Barchetta was the next event (should have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if YHC had remembered to bring his phone).
    Sequence OYO but plank after each sequence until last Pax completes:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers (2 is 1), run back to goal line
    o 50 yard dash, 50 BBS, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line
    o 10 yard dash, 10 Burpees, run back to goal line

    Then it was back to the rock pile.

    With a little time to spare, YHC thought a little absolution would be good for everybody…make that 15 Absolutions OYO followed by 5 burpees (for Fracsac) and a mosey back to the flag for COT.

    Thanks for the fellowship!
    SYITG