F3 New Orleans

Tag: The Goldmine

  • What’s That Smell? – from Space Cowboy

    Although I arrived 15 min early at The Goldmine on this warm humid morning, I was greeted by @Charmin who was evidently eager to start the beatdown. We were soon joined by @Frac Sac and @Bolt. Promptly at 5:30, I gave the disclaimer and we moseyed to the pad for warmups.
    Slow Squats x 10
    SSH x 20
    Slow Abe Vigodas x 10
    Imperial Walkers x 10
    Seal Claps x 15
    Forward Arm Circles x 10
    Backwards Arm Circles x 10

    As we wrapped up our warmups, @Boo Boo conveniently came running out of the woods (we were afraid to ask what he was doing) to form our group of 5 and we continued to mosey to the JPAX. We retrieved our coupons (cinder blocks) from under the stairs and proceeded to the front area of the JPAX.

    All exercises with Coupon
    Curls x 25
    Overhead Press x 25
    Rows x 25
    Flutter Kicks 2-1 x 25
    Squats x 25
    Back Lunges 1-1 x 25
    Mountain Climbers x 25
    Wife Pleasers x 25

    We put the coupons aside and proceeded to the starting point on the path that circles the JPAX.

    1 Burpee at every light pole (about 25 total) with a mix of run, lunges, back pedal, and karaoke between each pole.

    As we entered the path at the rear of the JPAX, @Charmin yelled, “what’s that smell?”, as we were simultaneously hit by a strong wave of fragrance during mid-burpee. Without missing a beat, @Frac Sac, our Kennarie Ridge horticulturist expert, identified it as Jasmine. Jasmine’s effect on us was immediate as I noticed @Frac Sac and @Bolt “bolting” to the front of the group, @Boo Boo doing 2 burpees instead of 1, and @Charmin performing the cleanest form burpees ever seen aka the Baryshnikov of Burpees. As we concluded the round, we headed back to the coupons.

    All Exercises with Coupons
    Curls x 25
    Overhead Press x 25
    Block Merkins x 25
    BBSU x 25
    Flutter Kicks 2-1 x 25
    Dips x 25

    Maybe Jasmine’s effect was greater than expected since the PAX asked for another round of “1 Burpee per light pole” on the JPAX path. I obliged and we did another round with Jasmine to the PAX’s satisfaction and ended the round with Burpee speedbumps which includes 10 light poles in immediate succession.

    With time expiring, we headed to the flag to conclude with our COT.

  • One at a time – from Charmin

    Today was a mental battle, both before and during the beatdown (more on that later). When YHC signed up to Q, the forecast wasn’t so grim. But after Boo-Boo gave a shout out on Monday, I knew, come rain or shine (literally) YHC would be at the beatdown.

    Thankfully, the rain held off until after the beatdown.

    Normal disclaimer was given then moseyed over to the pad.

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Low Slow Squats x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Chinooks x 10
    and the fan favorite: MNC’s x 10

    The Thang:

    Since we haven’t ever explored the other side of the track, or at least YHC hasn’t, YHC lead the pax around the long way around, stopping at every lit light to do one burpee.

    Around the Saints Practice Field we did Monkey Humpers x 10.

    Continuing on, we returned to one burpee at every lit light pole. Much to Space Cowboy and Boo-boo’s chagrin, one of the light poles decided to turn off after they did their burpee

    While one burpee at a time doesn’t sound difficult, when we ended up doing 80 around the whole track, there was definitely a point or two where YHC felt like modifying. However, knowing that in life we don’t always get to modify, and that YHC wouldn’t be modifying to prevent injury, YHC pushed on and continued to do one burpee at a time.

    Cool-o-rama

    Single legged Wife Pleasers x 10 per side
    Penguins x 20
    Plank for 30 seconds, High, Low, and Reverse.

    Ended with some self-love and some more slow-vagodas.

    COT ended praying for those who have passed and are soon to pass and their families.

  • Doing Hard Things – from Boo-Boo

    YHC noticed a lack of enthusiasm in the Kennarie Ridge channel and put out a call late Tuesday evening to rally interest in a Wednesday beat down. YHC arrived early to develop a plan. The clock struck 0530 and no takers, no problem. YHC decided to change the plan and do few things that YHC doesn’t like or is not good at. The first hard thing was a solo workout. Typically YHC would bail out on a solo workout.

    After a warmup at the pad, YHC jogged two laps around the track, and YHC does not like to distance run. To make it even harder, YHC jogged at a faster pace than he normally would.

    Back to the pad for three sets of pull-ups, which YHC likes but is really bad at. Last, balance training on the balance beam.

    Prayers of gratitude for all of the good with which God has blessed YHC and safe travels this week for YHC and his family. Boo-Boo out!

  • Battle Stations – from Fracsac

    YHC answered the call to avoid the fart sack and signed up to Q at the Goldmine. Disclaimer given then 4 pax made their way to the warmup pad.

    Once warm, the pax made their way to YHCs truck to grab a few manly toys including a 53# sand kettle bell, a 60# sandbag and a rope. Back to the pad for stations.
    3 rounds with 2 visits to each station. 45 sec on/15 sec rest.
    Round 1 – kettle bell swings, rows, battle rope, burpees.
    Round 2 – kettle bell throws, 60# sandbag press, battle rope, pull-ups/hang.
    Round 3 – rows with kettle bell, plank pull through with sand bag, battle ropes, burpees.

    Mary with pax choice.

    COT

    Who knew we could sweat so much on a chilly morning??

  • L is for Idiots – from Rev Sox

    YHC is back. I know the pax has missed both my creative Qs and delightful leadership style and after not Qing a workout for months, I’m back but with a slight controversy.

    YHC volunteered to Q the Goldmine at the conclusion to the Scrum but never filled out the Q sheet. Another kind Pax member wrote in YHC’s name but then in the note column wrote “L” which led to questions and intrigue from the pax. What does the L stand for? Is L for Loser because YHC has missed F3 so often over the last two years? Is L for the second L in YHC’s last name? Is L for an inventive new workout the likes of which the F3 Nations has never seen before?
    YHC did not write his name on the Q sheet and the L means nothing….. until the Pax forced it to mean something because we are all idiots.

    The Thang
    Warm-up – 20 SSH, 20 Imperial Walkers, 15 Floyd Mayweathers, 10 windmills

    Fresh Meat for the Mosquitos – the mosquitos were out in force during the Scrum on Monday, so YHC thought he would play into that reality by offering up the Pax as sacrifices to the swarm. 6 pax were present, so we broke up into 3 groups of two. One group dead man hang, one group holds plank, one group holds the up position on the dip bar. Hang until the first dead man can hang no longer and switch until all pax members have offered themselves to the mosquitos by hanging on the monkey bars.

    Route 66 – mosey down 10 light posts on the path. Travel back down the path doing 1 merkin at the first light post with ascending count until there are 10 merkins at the 10th light post. YHC is not in merkin shape.

    Elevens – the remainder of the workout was a long version of elevens which no pax finished before the end. Upon announcing that the next workout would be eleven, led by the nantan himself, the Pax announced that L must stand for Eleven. Does Eleven start with L? No. But we are all idiots, so sure L stands for Elevens. Start with 10 burpees at the top of the ramp leading to the performing arts center, run down to the bottom where cinder blocks await, do 11 curls with the blocks, run to the front of the performing arts center and do 1 box jump on the stone benches, run back to the cinder blocks for 11 squats with the blocks and then run back up the ramp to start round two with 9 burpees then 11 curls then 2 box jumps, and 11 squats and so forth. Continue the exercise until 6:11 when the Pax needs to return to the flag.

    The End
    1 set of 20 flutter kicks to get the pax to 6:15. Count off, Name-O-Rama, Announcements, Intentions, Prayer with Sweaty Ball O Man

    Thank you for welcoming back your favorite Q, See you again in the gloom,
    Rev Sox

  • Goldmine Valentines – from Bolt

    YHC put out the call to bring life back to our fledgling AO as Shrove Tuesday led right to Ash Wednesday—time for sacrifice and repentance to begin along with sweethearts and amoré; 4 other pax heeded the call, with Rev’s HC including a caveat to run.

    Warmorama featuring the requisite song but with more S&M than usual: sun salutation with forward folds, figure 4 squats, tie fighters alternating legs/direction, OH/seal claps, self love, Abe SLOWgodas.

    The thang: morning calls followed by a slowsey to JPAX with a change in MOT at each light: KnOT, high knees, lunge, karaoke each direction, mosey.

    10 burpees OYO, mosey to get coupons for Valentines pairings: 2 consecutive exercises 14 reps each (channeling my inner Rudy with number play—2/14, get it?!) x 3 rounds with 10 blockees between each round.
    1: curls + pull throughs
    2: Kettle bell swings + Big Boys (coupon)
    3: lying on back, move coupon with outstretched arms from above the head to above chest and sit up in a single motion

    3/2/1s: 3 minutes of LBCs, 2 minutes of chest press, 1 minute of squats, 30
    seconds rest between each exercise keeping track of reps (Bolt 148 LBC, Space Cowboy 90ish chest press and 50ish squats).
    Indian frisbee run back to flag: last guy throws frisbee to lead runner and a catch results in thrower running to front while catcher hands it back to the new last guy who continues the cycle non-stop. A missed catch requires 5 burpees from all pax before thrower can advance to front—needless to say, we did many burpees to get back to the flag. COT.

  • B.R.I.C.K.S. – from Charmin

    Still having Rudy’s Bricks from my Man-iversary, YHC figured a brick themed workout would be in order.

    Start at the proverbial shovel flag; Rev Socks decides he doesn’t want to get bricked and runs away screaming like a little girl. The rest of us slow-sey over to my car.

    Everyone gets two bricks and keeps them the whole time.

    Mosey over to JPAX for Warm-0-rama

    Forward AC x 7
    Backwards AC x 5
    Overhead x 5
    T-clap x 5
    Chinooks x 5
    MNC’s x 5

    B.R.I.C.K.S – run five (lit) light poles between exercises.

    Do all proceeding exercises at next stop.

    Bat wings x 5
    Reverse Lunge x 5 (2 is 1)
    Imperial Walkers x 15
    Captain Thor (1 BBS:4 American Hammers) x5
    King Arthur x 25 requires a partner (This was changed to High Knees after the first round)
    Squats x 30

    Once we did a full B.R.I.C.K.S, we worked our way down. Thanks to some divine intervention of a light going out, we finished right at my car. Moseyed over to the warm-up pad for cool-o-rama:

    Abe slow godas x 7
    Low slow squats x 7

    Rev Socks finally rejoined us, saying that the screaming was something for his youtube channel. YHC isn’t so sure about that, but we ended in a COT where we prayed for Wedding Planner’s daughter and YHC’s travel next week.

  • Burpees, Blockees, Baby Boo-Boo – from Bolt

    There was meaningful chatter and HCs in mumblechatter after YHCs roll call the night before and when the gloom came there was a generational slant to the pax who showed up—with Boo-Boo being the “baby” of the trio.
    Warmorama with a lower impact mobility start given the 150+ combined ages of the pax plus Scantron’s KnOTs the day before had my knees barking.

    The Thang: KnOT, lunge, high knee our way to JPAX but there was an accidental skip along the way so you know the tax: 5 burpees. Once at the destination: Begin with 5 minute EMOM of…10 BURPEES (MABA…duh), Boo-Boo was pleased.

    Prepare for possum altercation to retrieve coupons—no long-nosed cat to be found. Assembled pax for full body BD: 5 blockees followed by an exercise of 15 reps (con coupon) with 5 blockees between each exercise: squats, curls, big boys, alternating lunges, tricep press, flutter kicks, Yang squats, bent over rows, gas pumpers and finish with 5 blockees for a total of 55 blockees and just enough time to make our way back to the flag.
    COT: prayers for Wedding Planner’s daughter, gratitude, mental health and cancer struggles.

  • I HATE the Cold, Madoff Made Me Do It – from Bolt

    YHC felt bad for fartsacking Monday and for not “Doing Hard Things” Tuesday so I put the word out on Slack that I HATE the cold BUT if I was the Q I’d HAVE to post which spurred Madoff to HC in the brutal cold as penance for missing a week+. My fate was sealed—I USE to like you, Madoff!

    I decided on a simple plan the night before to combat the likelihood that thinking too much about a sub freezing BD would lead me to fartsack.

    5 pax, including Thibodeaux DR from Memphis, immediately departed the flag via mosey to JPAX, requisite opening song in tow, so a less windy warmorama could ensue. Along the way Hawg jumped in and immediately regretted his decision to leave the comfort of Pontiff for ANOTHER BD featuring the disastrous playlist that has become part of the Bolt 3M promise.

    Warmorama of the usual with some Tie Fighters and open/close the gates thrown in to warm up and lengthen cold muscles for what lay/lie (Hawg???) ahead plus a couple sets of 5 burpees OYO sprinkled in (it is MABA Month after all). This pleased the pax; I could tell by their adoring groans.

    The Thang: Partner DORA-100 squats, 200 burpees (did I mention MABA?), 300 Compound Ws

    Luckily we finished early and the pax seemed overjoyed with the call to circle up with me to continue with IW x10 IC followed by, wait for it…5 burpees OYO, then on to OH claps x10 IC, then 5 burpees OYO (sheer exuberance at this point). Quick check of time…move to the concrete blocks for 5 burpees OYO before tricep dips IC x 20 although KennaBrah tried to call time half way through—something about tired, weak, blah blah blah. 5 more burpees OYO and the pax reached a fever pitch. KnOT walk back to flag and still a couple minutes to kill for what else? 5 burpees OYO with still time left, followed by a 10-count from KB that was more like speed auctioneering so 5 more burpees OYO and a request for another 10-count; this one was normal pace and right as YHC was ready for 5 more burpees…time. The pax were disappointed…COT.