F3 New Orleans

Tag: Tender

  • Q by Committee – from Boo-Boo

    As 0530 struck and the listed Q was nowhere to be found, a standard disclaimer was given and so began a beatdown by committee.

    A short mosey to the rock pile for a warmup lead by Marlin and Boo-Boo. Rocks were selected with no questions (notice Rudy was not there) and PAX made their way to the nearby baseball field. Hand Grenada took the reigns and called for 7s consisting of burpees, bear crawl to the rocks in the middle, overhead presses, lunge walk to the baseline, jump squats, and reverse the process except curls were completed at the rocks.

    Once 7s were completed, Gabrielle led the PAX back to the rock pile for circuits involving overheads, rows, curls, and chest presses.

    Rocks returned, mosey to the flag, COT, prayer by Boo-Boo, OUT!

    The men of F3 are never afraid to adapt and overcome! A post-beatdown check of the scheduled Q by YHC revealed the scheduled Q was safe and sound, but didn’t realize he was Q.

  • Full-Body Friday – from Boo-Boo

    With rain all around but none at the AO, four PAX assembled for a slightly cooler than usual beatdown.

    Tenderloin was so excited, he started early. The remaining three moseyed to the field for a warmup consisting of SSH x25, IW x20, Abe Vigodas (4-ct per side) x 10, MHC x20, Batwings (with dancing), and Mountain Man Poopers.

    Off to the rock pile, stopping to greet TL on the way. A rock selected conducive to curls and overheads.

    Mosey to the small baseball field and rocks carefully placed in the middle. 11s starting with Burpees (of course), stopping in the middle for five curls. Big boi sit-ups on the other side, stopping for overheads on the way back.

    Upon completion of the 11s, PAX assembled on one side of the field, with rocks, for Lt. Dans (with rocks) to the opposite tree line and back.

    Rocks returned to the rock pile and a mosey back to the flag for some Mary (LBCs and Lazy Boyz).

    COT, announcements, prayer, OUT! It’s always an honor to lead HIM.

  • Sprints – from PVC

    Warm-o-rama 800 M

    The Thang-
    100m run 100m mosey
    100m…100m
    200m…100m
    200m…100m
    300m…100m
    300m…100m
    400m…100m
    400m…100m
    rinse and repeat

  • Good with Coupons, Bad With Counting – from Logo

    A Foggy Morning Beatdown was enjoyed by 11 Pax in the friendly confines of Pontiff Field. We started with a warm-up of Side straddle hops, grass grabbers, Hillbilly’s, Abe Vigodas, and arm circles. Moseyed to the field with our rocks for a little “It’s all about the Benjamins workout 25 chest press, 25 walking lunges (with coupon) 25 chest press, 25 lunges back to the start, planking for the 6. 25 Curls, 25 walking lunges (with coupon), 25 curls, 25 lunges back to start, planking for the 6. 25 shoulder presses, 25 walking lunges (with coupon), 25 shoulder presses, 25 walking lunges back to start, planking for the 6. 25 kettle bell swings, 25 walking lunges (with coupon), 25 kettle bell swings, 25 walking lunges back to start, planking for the six. Then we moseyed over to the parking lot and did a farmer’s carry relay race. Unfortunately, the pax had trouble counting 1,2,1,2,1,2, so we ended up with 6 2’s and 4 1’s, so the 1’s took the race. Each pack took a relay turn farmer carrying 2 coupons the length of the parking lot and back while the remaining pax did rock work and Mary – chest press , LBC’s , Shoulder press, box cutters, curls, American hammer. Losing team was supposed to do 20 burpees, but we ran out of time, so we’ll make those up next time. Back to flag for COT.

  • Help you RCR Miles out – from Mambi

    Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then I hear Q needs to be here 15 minutes before working to welcome the PAX and any guest.” OK, well, “Welcome” then YHC waiting a few minutes did the disclaimer and instructed the PAX to grab a rock then head to the football field for warmups.

    YHC lead PAX in various warmups and a little stretch. Then instructed the PAX on the THANG.

    Somewhat of a BLIMPS but modified.

    B= x5 Man makers Blimpy with a Rock overhead
    L= x10 Lunge Twist with a Rock
    I= x 15 Isolated Curls with a Rock
    M= x20 Merkins alternating hands on Rock
    P= x25 Bent-over Row with a Rock
    S= x30 Squats with Rock
    Run 1 Lap

    Repeat until time expires

  • Hawg and the Dummies – from Rev Sox

    The Wally Run began at 5:15 with Hawg, Two Yutes, and YHC. Two dummies and the Captain of Who Dat? Hot and Spicy (or something like that). The dummies and hog ran 1.25 miles by 5:30 when the remainder of the Pax arrived.

    The rest of the Pax started the run at 5:30 with numbers leaning heavily in favor of the Dummy Runners. Good showing team. It’s the Wally, so everyone ran until 6:15 followed by the count-off, name-O-rama, announcements, intentions, and prayer.

  • We ran – from Rev Sox

    Some ran, some walked, it was the Wally Run. I have nothing else to add.

  • Pax Choice: Truth or Lie – from Vagabond

    Warmup

    Truth or Lie:
    – confessor stands in middle and says truth or lie about himself
    – others call out whether they believe or think it’s B.S….lie red light; truth white light
    – pax who are correct 15 merkins
    – pax who are wrong 5 rock burpees at tree line 20 yards away
    – if everyone guesses confessor accurately then confessor gets 10 burpees (ie, hand Grenada)

    btw- some pax believed I had 1 testicle (sheesh)

    Then onward to Gazebo circle up and pick cards from dish round circle:

    10 burpees, or…pick 1:
    30 merkins
    30 big bois sit-ups

    10 burpees, or…pick1:
    25 dips
    20 box cutters (4 count)

    10 burpees, or…pick1:
    20 thrusters
    30 curls

    10 burpees, or…pick1:
    20 tricep extension
    20 forward lunges (2is1)

    10 burpees, or…pick1:
    20 American hammers w/rock (R/L = 1)
    25 overhead press

    10 burpees, or…pick1:
    30 step ups (4 count) w/rock
    20 decline shoulder taps (2is1)

    10 burpees, or…pick1:
    20 V-ups
    25 LBCs (4 count)

    10 burpees, or…pick1:
    8 rock burpees
    30 rows

    10 burpees, or…pick1:
    15 reverse lunges (2is1) w/rock
    bear crawl gazebo perimeter

    10 burpees, or…pick1:
    Sprint to gym and back
    10 Bulgarian split squat (R/L)

    10 burpees, or…pick1:
    20 plank jacks (4 count)
    30 squats w/rock

    10 burpees, or…pick1:
    15 imperial squat walkers (4 count)
    20 side step squats w/rock (1is1)

    10 burpees, or…pick1:
    50 side straddle hops (OYO)
    30 Bobby Hurley (OYO)

    10 burpees, or…pick1:
    20 kettle bell swings (1is1)
    15 wife pleasers w/rock (4 count)

    10 burpees, or…pick1:
    20 Plank rock slide R/L (1is1)
    15 London Bridge (4 count)

    10 burpees, or…pick1:
    Double time rifle carry rock around hill
    20 flutter w/rock (4count)

    COT

  • Where is Snoooooze? and Popeye’s is closed – from Hokie

    There were 10 Pax showing up at two sites.

    Frac, Hokie, Gabby & Catfish attempted to re-launch Popeye’s only to find Lafreniere locked up…. upon redirecting ourselves to what promised to bve a fine beatdown by Snooze we headed to Rock City to find Bogey, Hand Grenada, Tenderloin, Triple and Vagabond standing around waiting for 0530 and Snooze when what should appear was not St. Nick but Mahatma with a flag and disclaimer.

    We moseyed to the middle of the field for a circle of rotating warm up Q’s and exercises.

    Still no Snooze we moseyed to the bleachers for warm up Merkins as we ascended the bleachers… 2, 4, 6, 8, 10, 12 & 14

    Now mosey onto the playground for three rounds of three pull ups… and one scary moment as Vagabond took a hard left into a crossbar across the nose…By the grace of God, no stitches and as of this writing he is ok

    As Q’s continued to rotate and there was some mumbling about burpees, we ventured to the rock pile where Bogey took the lead with “impeccable directions” of “grab a rock with some weight to do some exercises and mosey over yonder”. As we wondered, some of us discovered we really could do two things at once, … like walk and curl, then … stop and disobey 😉

    We rifle carried and curled, then stopped and squated 😉 Now mosey some more with indigenous walk while carrying rocks towards the parking lot where Vagabond jumped back in with some control… a descending ladder of thrusters, lunges and russian twists (10, 8, 6, 4 & 2)

    Noting we were running out of time, we started our way back to drop off the rocks and Hand Grenada wrapped us up with dying cock roaches, wife pleasers (where cries of “Where’s Heisenberg?” were heard) and wrapping up with LBC’s.

    Back to our flag and Tenderloin (who knocked out 3/4 of a mile) and our COT.

    At Coffeeteria we met up with Kenner Brah who said he and Heisenberg went to The Joy at Erlanger