F3 New Orleans

Tag: Scantron

  • WHO NEEDS SPOTIFY WHEN YOU HAVE BOGEY

    With a rare June cool front upon us, ten men (including an FNG) appeared from the gloom for a Rock City-style beat down.  It was a blustery 72 degrees with 30% humidity.  In most areas of the country that’s no big deal, but in south LA, it’s a huge blessing!  With passport in hand, Gabrielle traveled from burrows of uptown to Pontiff for a no running, Uptowner-style beat down, in an effort to nurse an injury.  Unfortunately, he did not get the memo that during the phased resurrection of F3 NOLA, Rock City lives three days per week at Pontiff, and the Uptowner is on suspension. 

    After the standard disclaimer, the PAX moseyed to the rock pile for a moderate to heavy rock.  We then mosey to what was a nice, open baseball field, only to find it had been fenced off for little league baseball.  YHC made the call to complete a warmup in the sliver of grass available.

    Warmup

    All in cadence: SSH x31, IW x20, MC x20, and Arm Circles (10 forward/10 backwards)

    Thang

    After the warmup, the PAX slowseyed to the adjacent parking lot for the Thang.  Shortly thereafter, Hawg complained, for the first time in my memory, of foot pain because of the asphalt and pebbles in said parking lot.  Poor leadership on my part for not looking out for my men; however, Hawg took it like a champ! My apologies once again brother!

    Ten Rounds of Tyson

    The PAX lined up on one end of the parking lot with their rocks to compete 10 reps of the following exercises, in cadence.  Then run to the other end of the parking lot, leaving the rock, for 10 of the following exercises (this is where Hawg rightfully complained), in cadence:

    Round 1- Overhead presses 2:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 2:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Lunges 2:1

    Round 9- Rows 2:1

    Round 10- 8-count Body Builders

    Tabata

    This is where it really got going.  Bogey was drunk with adrenaline and endorphins and began singing love songs from the 80’s.  He even took requests. The Tabata app was set for one minute on and 20 seconds rest for each of the following exercises:

    Incline Merkins, American Hammers, Monkey Humpers

    Rest

    Flutter Kicks, Freddie Mercury, Elevated Wife Pleasers

    Return rock and mosey to the flag.

    With a minute to spare, we completed penguins so we could feel like we were doing something, but really weren’t (except the FNG who did the penguins with his legs in the air- Tclaps).

    COT: Announcements, intentions, prayer, and named the FNG (Double Fudge- I’m thankful Bogey was not present when I was an FNG). Welcome back everyone, and thank you for the opportunity to lead.

  • Dirty Dozen for Rock City with no Rocks for BLIMPSS

    The weather was perfect at 64* for 12 men to gather in the gloom during this time of uncertainty to push each other and to control what was in our control.

    Safety does matter!

    As we started to gather we immediately moved towards the football field to give us extra social distance rather than gathering in the confines of the fence, With an opening disclaimer about the Q not knowing if the virus can linger on rocks and therefore no rocks would be used today we took a nice 400 m mosey around the track before meeting in the middle of the football field along some cones that made their way to the field around 5:10 this AM

    EMOM’s of BLIMPSS … with no breaks

    The Q announced as we lined up midfield the BLIMPS would be done with each exercise lasting for one minute and immediately leading into the next exercise without any breaks between the EMOM (to eliminate any confusion on last week’s debate on EMOM’s and breaks). One minute of Burpees, one minute of Lunges, one minute Imperial walkers, one minute of Merkins, one minute of Plank jacks, one minute of Squats and then one minute of Suicides (utilizing the cones).

    The Q then had Rev Sox give us a 20 count and we moseyed back to the track.

    Another 400m mosey followed by BLIMPSS round 2 – One minute of Burpees, one minute of Lunges (Backwards lunges this time), one minute Imperial walkers, one minute of Merkins, one minute Plank (not plank jacks), one minute of Squats and then one minute of Suicides (utilizing the cones) ~ This time we did the suicides in reverse at request of Mahatma.

    Back to the track for another 400 m mosey and then round 3 of BLIMPSS repeating round 2 with the lunges going from midfield of the football field to the end zone.

    Mahatma gave us a 20 count as we made our way to the end zone area of the track for our last rendition of BLIMPS. This time we only moseyed about 100 m and then did 19 of each (BLIMPS) then another 100 m. It was noted as folks were planking for the 6, one could see steam rising from our backs.

    We then gathered at a safe distance for countarama, nameorama, announcements, intentions and closing prayer.

    Walleye lets us know about the young attorney from St. Ann’s who was misdiagnosed with the flu and is now in EJ ICU with COVID-19.

    We closed with prayers and lifted up all those brothers dealing with adversity, injury, cash flow changes, health issues, families with health issues, life changes from COVID 19 and encouraged each other to recognize COVID 19 is real and to exercise prudent precautions to protect each other and our families.

    Be safe my brothers! Thank you for pushing this 60 year old man to be better!

  • The Morning After

    15 pax showed up in the gloom, possibly still a bit hung over from a few too many brewskies watching the SB or maybe from the ongoing boycott party with the Who Dat’s one call away from making a run into the big game, again!  Regardless with the disclaimer made it’s time to work….

     We headed out the gate for a quick mosey around the track switching to a Bernie Sanders trot midway around with a bit of bewilderment until it was understood all were supposed to participate.  Then out the gate to the field circling up for a warm up.

    All in cadence x 12 or 20 or 10:

    Squats

    SS Hops  x 10 then after seeing the pax was a bit lethargic, QIC decided to entice focus with a Fracsac special, finish as a group on a silent count or punish work to follow – thanks in part to a “silent whisper of Marlin” the pax got into cadence focus and all stopped on 17

    Grass grabbers

    Peter Parker ( Hokie reminded QIC and FNG was in our midst and Rudy let everyone know he likes to pretend he really is climbing a wall)

    Scorpion kicks

    Arm Circles

    Grab a rock!

    After moseying over to the tree line instructions were given for our 1st task at hand:

    The 7

    Start with 1 front raise (mid waist raise your rock over your head) Then lower rock holding out front run to the center of the field.

    Each time PAX gets to this center point perform 5 squat presses

    Now run with Rock over head to the other side – complete 6 man makers – run back to the center with rock overhead at the center 5 squat presses then run back to the beginning side with rock out front.

    Continue this back and forth effort with numbers flip flopping  exercises and 5 squat presses in the middle until 1 becomes 6 and 6 becomes 1. 

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Grab your rock and mosey to the parking lot – get a partner.

    Line up for some chess press to tricep over head press – 200 to 200

    PAX does chess press while PAX 2 walks post to post performs over head tricep presses – upon return flip flop until 200 of each are completed.

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Return to you rock – for some Mary

    American Hammer x 12

    Gas Pumps with Rock in an upward press position x 12

    Bus Drivers x 12

    Front rock lifts x 10

    Time to return our rocks

    Mosey back to the flag – Rudy reminded me he want his full 45 minutes so with 2 minutes left we completed a ring of fire with a 10 merkin count off.

    Count off and COT

    Our FNG was welcomed and given is F3 name – Vagabond.

    Let us all aspire to inspire before we expire…..  We are all accountable; It’s an honor to lead

  • Stand-in Q for the Tanner

    Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
    Mosey to the spot

    Warmup
    19 Self love @ 4 ct
    19 Each way Arm circle @ 4 ct
    19 Abe Vigoda
    19 SSH
    Poor inflection discipline on my part caused some chortles

    Thang 1 With Rocks in the circle
    After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
    SET
    5x Slow Squat
    5x Over Head Press
    5x Curls
    5x Rows or Tricep Extension

    Thang 2 – Rock Relay Ladder –
    The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
    Then 10x Merkin, Carry while opposite guy does LBCs
    Then 15x Squats, carry, while Opposite guy dies Side Plank Right
    Then 10x Merkins,carry, while Opposite guy dies Side Plank left
    Then 5x Burpees,carry, then Wife Pleasers.

    Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,

    Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.

    Sweaty, breathless men balled up and closed out.

  • No really – Stop me if you’ve done this before

    YHC’s 4th year anniversary in F3, so what to do? Why – how about the same thing that he did for 3rd year, 2nd year and 1st year? The Q that writes itself…

    Looking for Amnesty

    YHC was joined on a gloomy, chilly Monday morning at Rock City by 13 PAX. Several had been there for previous celebrations. And one made his first ever appearance at the 4th celebration of his Fart Sacking of my first workout. Welcome, Amnesty! Conversely, thank you Bogey – not only did you drag me into this, you’ve actually been at the anniversary each year (as far as I recall, anyways…)

    The Thing

    Same thing again. Quick warmup before grabbing rocks and heading to the trees.

    Captain Dan

    With your rock, 2x Lunge, 1x Squat. Repeat, increasing reps each time. Get to the fence at the end of the field. YHC was up to 14x Lunge steps. Scantron and his legs seemed to make it in about 6x Lunge steps.

    Take a seat in the People’s Chair while we patiently wait for Triple Shift to arrive. Then we patiently continue sitting waiting for Triple Shift to realize that he is also supposed to take a seat.

    Jack Webb

    1x Merkin (hand on rock), 2x Shoulder Presses (with Rock). Start increasing. Up to 8x/16x. PAX humored YHC by following his slower-than-you cadence. But everyone powered through…

    Circle of Abs and Pull Ups

    Circle up for some ab work. While one group of 3-4 ran off to the playground to get 10 Pull Ups in, the rest of the group did some ab work. Box cutters, Flutters, Dollys and Penguins while everyone got their pull ups. Marlin gave a 20 count in his head. The rest of us waited in silence.

    Start heading towards home by Lieutenent Danning back to where we started.

    Bloom Where You’re Planted

    Lets run through some reps without putting the rock down. Shoulder Press, Curl, Row. x12, x10, x8, x6, x4, x2. YHC did need to take a break.

    Back to the Flag, still had time for 10 Burpees OYO. PAX – we are getting faster. Previous years, we’ve not had time for EXTRA work at the end.

    Thanks for a great 4 years!

  • 5 Card Studs

    Conditions:  Dry, 48 degrees

    Warm-up:  Jog to the Rock Pile; SSH x 20; Peter Parkers x 20; Low Slow Squats x 20; Parker Peters x 20; Windmills x 10; Dying Cockroaches x 20; Arm Circles x 20; 8-count Body Builders x 12

    The Thang:

    Grab a Rock and Circle Up for a progression of Shoulder Presses, Curls, Rows, and Squats.  10 reps the first round, straight into 8 reps the 2nd round, then 6, 4, and 2.  No breaks to put down the rock.

    Take your rocks to the track for some Poker.

    Prior to the workout, the Bogé helped me strategically place a bench roughly 30 yards from the end line.  We divided up into 4 teams of 3.  One man bear crawled to the bench, retrieved a playing card from the deck and jogged back to his team, this continued until each team had a hand of 5 cards.  While one team member was bear crawling to get the next card, the other two team members performed 20 perfect merkins and planked.    

    5 Card Stud-ish – Each team was allowed to discard one card and draw again.  That way everyone got to bear crawl twice.  Each team could fold or play.  The penalty for folding was 10 burpees.  The penalty for playing and losing was 15 burpees.  Tua, Hand Grenada, and Scantron won the first hand with three of a kind (Jokers wild).  They shuffled the deck while the rest of us did burpees.

    5 Card Draw – Hand is dealt with bear crawls again.  This time rock chest presses in lieu of merkins.  As many as you can until the bear returns.  Each team was allowed to discard as many cards as they like, with a penalty of 5 eight count body builders for each discard.  Each team member ran to the bench, discarded, paid the penalty, drew to a full hand and ran back.  Same penalties for folding and losing.  Rudy, Tanner, and the Undertaker won with a straight. 

    Grab the rocks and head back to the rock pile and on to the flag for COT.

    NMM

    • Not sure that Marlin checked the weather.  He looked underdressed for temps in the 40s.  Looked like he had no more than 3 layers on. 
    • Scantron made up for Marlin’s lack of clothing. 
    • Kenna Brah was appropriately shamed for being late, but Marlin not so much.
    • I was 100% positive that Hand Grenada, Tua, and Scantron were going to stack the deck after their first victory.  I was ashamed of myself after seeing how bad their second hand was. 
    • I blame my mistrust of Hand Grenada on my raising.  Being from Arkansas, you develop a superiority complex and automatically think you’ve been cheated if someone from Mississippi beats you.  The fact that we are 49th in every meaningful ranking is ingrained in us from an early age and celebrated at every opportunity.  Hopefully time spent with Hand Grenada will chip away at this deep rooted prejudice. 
    • If you enjoyed the Round of Poker, go to the Mothership on Saturday.  It’s likely Rudy will steal my idea. 

  • 11 11 11 and Saban what?

    Veterans Day occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918 that signaled the end of World War I, known as Armistice Day.

    It had been a few weeks (50+) since I had last Q’d a workout and yes my Q skills were a little rusty.  I saw some new faces and some old ones.  After the disclaimer we mosey’d toward the rock pile stopping for 11 burpees on the way.

    Circle Up for the Warm UP

    S – ide Straddle Hops – IC 11

    A – rm Circles – IC 11

    B – onnie Blairs – IC 11

    A – merican Hammer IC 11

    N – olan Ryan -IC 11

    S – murf jacks – IC 11

    U – p downs  IC 11

    C – opper head squats – IC 11

    K – nerkin IC UD

    S – eal jacks I C 11

    11 Burpees OYO

    We then moved to the tree line.  Trees were larger and further apart than I remembered.

    11’s – on the tree lines starting with 1 Merkin and 10 Squats

    Then to the rock pile to retrieve a rock or block depending on personal preference. 

    The movements were done in cadence

    Rock Curls on our knees 22

    Rock Squats – 11
    Elf on the Shelf – 11 each leg

    Rock up – flutter kicks – 22ish

    Chest press – 22

    Curls – 10 IC

    11 burpees OYO

    Mosey back to the flag for some Mary

    High plank Peter Parkers – IC 11

    Low plank Peter Parkers – IC 11

    LBC – IC 22

    Pretzel Crunch – IC 11 each leg

    High plank Parker Peter – IC 11

    Low Plank Parker Peter – IC 1

    Real Freddie Mercuries – IC

    Last round Burpees 11 OYO

    Count off, name-a-rama, announcements, intentions (Marlon’s friend and all Veterans), Prayer

    Thanks for letting me lead. 

    Almost forgot War Eagle paid is bet to Tua in the form of a 100 yard bear crawl. We wish we had a camera.

  • Rockless City

    On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.

    Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.

    Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.

    Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles

    After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.

    Thang #1

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Shoulder Press w/ Coupon under the shelter

    Group 4 – Underdogs at the swing set

    Thang #2

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Curls under the shelter

    Group 4 – Underdogs at the swing set

    Thang # 3

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Irkins under the shelter

    Group 3 – Squat Thrusters under the shelter

    Group 4 – Underdogs at the swing set

    Thang #4

    Mosey to the football field and partner up.

    Pax 1 – Run 10 yards do five merkins and return

    Pax 2 – Squats until Pax 1 returns

    Rinse and Repeat adding ten yards.

    Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.

    COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.

  • Embrace the Suck

    A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.  

    When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with.   As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.  

    With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track.  The warmup consisted of:

    • SSH x 20 IC
    • Arm circles (10 front and 10 back) IC
    • Windmills x 10 IC
    • Mountain Climbers x 15 IC
    • Hold the plank position after mountain climbers for 1 minute
    • Indian run around the track for 1 lap (4 groups of 5-6)

    The thang-

    All pax lined up in one end zone.  There were 3 cones spaced out (20, 40, 60 yards). 

    • Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins 
    • Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins 
    • Sprint to third cone and do five Burpees and then back to start for 10 merkins 

    As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.  

    Next was a crab walk from the end zone to midfield.  

    Once all pax arrived we lined up for an all-out,  everything -you- have sprint to the opposite end zone.  In the end zone we did a quick set of 20 flutter kicks IC.   

    From here the group moseyed to the playground and got back into groups of 4.  Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups.  Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats.  Once done the groups flip-flopped

    Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.  

    Moving on we moseyed to the shelter nearby where we completed the following:

    • 15 power ups each leg IC
    • 15 SLOW deep dips IC
    • 15 diamond merkins IC

    With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.  

    Ended the workout with the COT, announcements and intentions.  Special intentions for family members battling cancer and age-related struggles and illnesses.  

    I hope everyone enjoyed this beatdown as much as I did leading it.   Thanks for allowing me the opportunity to lead as always!