F3 New Orleans

Tag: Scantron

  • Uptown(er) Beat Down – from Bolt

    Warmup IC (to Rapper’s Delight): Windmills, SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, IW (15x)

    The Thang:
    Mosey to gym and grab some wall for a plank to the song Bodies Hit the Floor: plank>donkey kick title>merkin the count>plank between

    With moisture in our foreheads it was time to mosey to the rock pile and select medium rocks and three heavy ones.

    Rocks in pairs at stations lined up with each tree along the parking lot. 2 PAX doing 20 reps/exercise: chest press, overhead press, squats, triceps press, curls

    Return to pile and finish with 30 dying cockroaches before a mosey to flag for the standard closing.

  • It looked better on paper – from Rudy

    Large crowd in the gloom at El Diablo this am. Weather was delightful. Ground was moist, promising a nice, muddy workout. So at 5:30 – YHC gives a disclaimer and 12 PAX head to the football field. BooBoo starts the festivities by mocking the Q about said disclaimer, so all PAX get to start with 5 OYO Boo-Boo Burpees. Then we warm-up. Stretches, SSH, IW, arm circles. Get the blood flowing. And lo-and-behold, Vagabond emerges from the gloom just in time to make for an even 13 PAX.

    The Thang 1: Two teams, count total reps. Losing PAX team will have to do more Boo-Boo Burpees. What’s the event? 10 8-cts, run to the other bench and back (i dunno, maybe 20 yards each direction?) 10 BBS, run to the bench and back. That’s 1. Do it again. OYO. Count how many iterations you get done. YHC sets a timer (8 minutes, but don’t tell anyone. Its more fun when you have no idea how long you’ll be working….). Go. Team 1 (with only 6 members) still outshines team 2 28-27. Way to go FastTax and Hawg, leading the way.

    OK, that part worked ok.

    Lets head to the playground. Quick round of 6 stations with pull ups as the counter. I’m not even sure what other exercises we did. This part definitely did not work out right. YHC was very confused about how to split PAX into 6 groups. So rather than multiple rounds, lets just get the heck out of here and go get a rock.

    The Thang 2: Line up. What’s the event? 10 Overhead, 10 BBS, 10 Press, Bearcrawl 2 trees (20 yards-ish), mosey back. That’s 1. YHC sets a timer (again, 8 minutes. But don’t tell anyone). Go. OYO. Timer finishes, line everyone up by how many laps they got done (Bogey, FastTax, Vagabond and Hand Gernada led with 7). (one brief pause for 5 Hawg-Burpees as punishment for mocking the Q)

    Lets do it again – the winner of each group gets to watch the losers do burpees. YHC sets a timer again (4 mins this time). FastTax, BooBoo, LeftCoast and someone from the “other-side-of-the-fence” group were the winners. Everyone else got to do 5 RevSox Burpees.

    Overall, that one worked pretty well. Some room for improvement, though.

    The Thang 3: OK, this one didn’t work. I hesitate to write it. But it happened. Partner up. PAX 1 does *whatever PAX 1 wants*. PAX 2 mirrors it. 90 seconds, then flipflop. The idea is to challenge our awareness, responsiveness, agility. Rougarou nailed it with a weird Irish clog dance that Hawg desperately tried to follow. War Eagle seemed to take it to mean “Can I just stand here?” which is, technically, allowed.

    This one didn’t work so well. But YHC will adjust and try it again one day. Be warned.

    Mosey back to the flag (3 mins late…)

    NMM: Thanks, Vagabond, for sharing a story of forgiveness. Good reminder for each of us to avoid holding grudges. Reach out to those we may have hurt, or those who have hurt us. Offer forgiveness. Bring ourselves to feel the forgiveness in our heart, even when our brain is not ready to.

  • :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

  • 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.

  • 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.

  • 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.).

  • 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.

  • Return of KimChi

    Mothership is the AO where I met other PAX outside of Uptown. I miss those days where we were averaging 20 plus PAX. But because of COVID, as leaders in our community, we added new AOs to thin out the numbers of PAX at each beatdown. Well, 10 strong PAX (one FNG – Two Dollar) showed up this morning, and Bogey made sure I knew that none of my Uptown PAX showed up for my Anniversary Q. When Jingle Vader was coming in hot, I told Bogey “See, there is an Uptowner!” Bogey responded “He’s here every Saturday.”

    I can write about the exercises… we did Dora, partner workout at the Great Lawn, round of Mary…. but the highlight of the day was to see KimChi back. Even better was that I was able to catch up with him during the cleanup. BTW, our area of City Park is beautiful. Well done PAX. I am extremely thankful that I am part of the F3 community. I don’t know where my mental state will be during COVID if I don’t have this. KimChi – none of us can understand what you are going through, but I hope to see you back out regularly. There is no cure for your wounds, but I hope spending an hour with your F3 brothers on a Saturday morning will bring a little joy because it certainly does for me.

    SYITG

    King Kong

  • Holiday Black Jack Mile

    ‘twas December 21st 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

  • NDFF – A Pontiff Original

    7 Pax posted for an Old School Uptowner brought by YHC. A disclaimer was given, followed by a short mosey to the rock pile.

    Warmup

    • IW IC x 15
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Bat wings

    Grab the rock and Cusak, aka rifle carry, to open field where YHC has some cones set up for 11’s. There was song and the Pax was filled with joy, until we got to where we were going.

    1 x 8 count rock builders on one end, bear crawl 30 yards, 10 x big boi sit-ups, bear crawl back.

    After round 4, where 4 x 8 counts and 7 big boi sit-ups were reached, all pax fingers were numb. YHC called an audible and changed to rifle carry in place of bear crawl.

    Circle up for rock work – IC

    • Curls x 10
    • Rows x 10
    • Elf on the shelf – left x 10
    • Flutter kicks x 10
    • Elf on the shelf – right x 10

    Return the rocks and mosey back to the flag.

    COT

    NMM

    • The temperature yesterday and today looked the same, but the frost suggested it was far worse today.
    • North Dakota Finger Freeze was a hit – a hit to the fingers. YHC may have been presented the finger if the PAX had any feeling left in theirs. Some of the Mumblechatter was rather vulgar.
    • Coffeteria was great, making the beat down worthwhile.


      Thanks for posting with me today, and for allowing me to be a part of such a great organization.

      SYITG