F3 New Orleans

Tag: Tenderloin

  • Rocking out at The real RC – from Mahatma

    Warm Up
    SSH
    Mnt man poopers
    Side lunges rt to lft
    Frinkle Swings
    Hillbillies
    Febreeze – 2/4 4/8 6/12…….10/20
    BB then hold legs 6” air press

    Grab rocks – 2 large the rest medium

    Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.

    2 to 10 starting at the goal line
    Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
    Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.

    Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
    Chest press
    Curl
    Over head press
    Squat
    Bus driver
    TriCep
    Chest press
    Curl
    Over head press
    Squat
    One round each completed

    5 poles 3 exercises
    Side to side toss
    Over head rainbow swap
    Curls
    5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
    Bernie Sanders run back 4 burpees flip flop
    Bernie Sanders run back 6 burpees flip flop
    Rtn the rocks

    Head to the flag COT

    http://f3uk.net/bdgen/

  • Creativity Gone Awry – from Fast Tax

    The Uptowner 4/01/2022 – Yes, I know it’s late…

    Notwithstanding that YHC originally listed Battle Frisburpee on the website as a description for the day’s exercise, YHC was hoping to debut (or beta test) a few new ideas. However, the Pontiff custodians threw a curve ball, given that the usual gate to the field and our COT area was locked. No matter…persevere, adapt, and overcome.

    After disclaimer being said on the jogging path, we headed North along the fence for 30ish yards and stopped for warmups consisting of:

    Bat Wings
    Manatees
    Crab Merkins Plank
    Australian Mountain Climber (upside down, vertical mountain climber performed against the fence)

    While still against the fence, and having some success trying out the Australian Mountain Climber, YHC thought it was a good time to dive into his next creation – the Crazy Indian Chicken Pecker.

    All PAX against the fence (or wall of a building) in balls to the wall (BTTW) position. While all PAX are doing Chicken Peckers (aka upside down shoulder taps i.e. Feet up on the fence/wall, hands on the ground, lift your hand and touch your opposite shoulder) the last PAX drops down from BTTW and runs to the front of the line then gets back into BTTW position and continues the Chicken Peckers. Next PAX follows and this repeats until Q says to stop or PAX begin to mutiny. It took less than a minute for signs of an impending mutiny to be evident. Time to abort. Maybe retool and reintroduce later, maybe not.

    On to the next exercise, the Triple Check: Separating into teams of three, the first PAX holds the peoples’ chair, second man in front of him in plank, third man sprints 100 yards and back, then cycle positions, rinse and repeat times two more times.

    Final exercise before the game was the Mad Mad Race.
    Keeping the teams of three, each PAX in the team chose one of the following exercises: soldier crawl, broad jump, or crab walk – no duplicates. From the line, the teams had to traverse 40ish yards, switch positions, and come back. Losing two teams had to do 15 burpees and the winning team did five. With Bolt lamenting the lack of Burpee opportunities, we all added 10 more.

    With 25 minutes left, it was time for Battle Frisburpee. As YHC hopped the fence and began to setup the cones, the remaining PAX were running to the next gate, since the usual entrance was locked. Alas, entry to the field was not meant to be…all gates were locked. Quickly picking up the cones and vaulting them and me over the fence, we made it to the baseball diamond with about 15 minutes to spare.

    Battle Frisburpee:
    Team 1 – Pillsbury, PVC, Hand Grenada, and Bolt
    Team 2 – Boo-Boo, Bogey, Scantron, and Fast Tax

    Team 2 prevailed, 4-1 (I think…could have been the other way around or I could have screwed up the teams since it’s been 8 days since we played 🙂

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship! SYITG

  • Working on the Alternator – from Hawgcycle

    Conditions:
    71 degrees, Humidity 93%, Wind 15 mph from SE

    Pax:
    Tenderloin, Frac, Half-Baked, Pai Gow, Thumb War and YHC

    Warmup:
    800m jog followed by 4x50m accelerations

    The Thang
    • 800m @ 10K pace
    • 200m recovery
    • 300m @ 5k pace
    • 300m recovery
    Repeat 3-4 times

    COT:
    Prayers for those with health issues.

  • Wally Green Run – from Fracsac

    Three Pax joined the Wally Run on St Patty’s Day to get some miles in, burn some calories, and enjoy some solid F2. Mission accomplished.

  • Wally Green Run – from Fracsac

    Three Pax joined the Wally Run on St Patty’s Day to get some miles in, burn some calories, and enjoy some solid F2. Mission accomplished.

  • The Mental Battle – from Hokie

    Thank you Bogey
    Boo Boo
    Hokie
    Mahatma
    Pillsbury
    PVC
    Rougarou
    Tenderloin
    Triple
    War Eagle

    For joining me as we focus on The Mental Battle

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    SSH x 18 – LA ranked 18th Highest Prevalence of Mental Illness 2021

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY.

    Burpees x 10 – Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled. After all three sets are complete, if you have time repeat sets until time is up.

    Round 1 – bear crawl timer

    50,000,000 adult Americans experienced mental illness in 2021

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 – Run backwards across field timer

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Stars each leg (2 is 1)
    160 burpees

    Round 3 As a group

    65% of employees find it hard to concentrate at work due the environment at work.

    Over 60% of youth with mental illness do not receive treatment.

    Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

    130 LBCs
    120 Box Cutters
    120 Flutters

    I hope you have someone to share among the Pax your mental battles or those of people around you,. This is honestly more important than the workout.

    Again, please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

  • Thursday Tempo – from Hawgcycle

    Rev, Tenderloin and I met in the gloom for a slightly planned Wally Run. Tenderloin was gimpy in the knee but planning to stick to his goal. Rev and I wished him luck as he headed to the track.

    I informed Rev that he and I would be doing a tempo run. I texted him the Jack Daniels VDOT Running Calculator Wednesday night – https://runsmartproject.com/calculator/

    Using his 2nd place 10 mile finish at the Lakeview Distance Festival, The Rev came prepared with his threshold pace of 8:15/mile. I had calculated mine to be 7:15/mile. I told him we would warm-up on the way to Duplessis and then we would run two Wally Run Big Loops (3 miles total) at our threshold pace. We got to Duplessis ( a little faster than I wanted) and I proceeded to increase my pace to 7:15/mile. As I sped up the good Rev was right beside me. Had I forgotten to inform him that because of our different paces, we wouldn’t be running the loops together? Maybe his Chinese Knock off watch was telling him that he was running at an 8:15 pace? Was he scared of the dark? Is he lonely and crying out for help? Was he wanting to finish telling me his book review of about the latest archeological find in the caves of Isreal? I really have no idea. I can’t think and run at the same time, so I decided not to worry about it.

    The Good Reverend did slow down eventually, but not that much. His pace was at least a half minute faster during the tempo run than he was planning on. He’s obviously faster than he realized and is now the odd’s on favorite for a first place finish in next years Lakeview Distance Festival. I hit my pace about right. We finished up with a slow jog back to the start where we found Tenderloin finishing his final lap to meet his goal.

    YHC prayed us out.

  • I didn’t know I had Muscles There… – from Fast Tax

    It was a rather chilly morning as four 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 SSH, Grass Grabbers, Nancy Kerrigans, and Hairy Rockettes

    After “medium” rock selections, we headed to the Shelter where YHC began the number game. PAX took turns picking a number from 1 to 7 with each number corresponding with the numbered workout below.
    1. Rapid Fire Rock Set
    2. Rock-a-bye Baby
    3. Bearmuda Triangle
    4. Rocks Up – Rocks up
    5. Bear Crawl Snake
    6. Hair Burners
    7. Head, Shoulders, Knees & Toes

    In hindsight, YHC could have mixed it up some since all of the exercises involved shoulder work…we’ll feel that one in the morning.

    As the seventh exercise was completed, we moseyed to the rock pile to drop our rocks and head back to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG