F3 New Orleans

Tag: The OG

  • Happy birthday ShortBus – RESPECT! – from Hokie

    We were fortunate when Ethanol called several weeks ago to let us know he would be down range and would step up to Q

    As 0450 approached, we were descended upon by a Lakeview car of @Kuch and an FNG, Adam Vondonavich

    Shortly thereafter my eyes I thought were deceiving me as the next car approaching looked like the driver was none other than Tanner!

    As it turns out Tanner, Kuch and our FNG all came to pay respect to the birthday boy, ShortBus, who allegedly consumer golden beverages at Germain delight.

    Warmup
    10 low slow tempo squats
    10 low slow tempo merkins
    Motivator 10-1

    Main event in the cubbies
    Curb craw 11-0
    11 incline merkins
    Bear crawl across to corresponding cubby
    10 Derkins
    Crawl bear back 9 merkins
    And on through down the ladder

    Couple “laps” of the OG race track
    Sprint the straight around the square walk the end 2 laps

    Mosey to parking lot
    5 Yak kicks on the wall to 5 second hold on 5th
    5 more and 10 second hold
    5 more and 15 second hold
    5 more and 20 second hold

    Merkin/dirty hookup webb 1/1-10/10

    Mosey to levee “theater”
    Run up stair by the river, lunge walk across the side walk and back, Bernie down the stairs, with 10 monkey humpers at the bottom . 8..6..4..2..0

    Back to the Beast Flag
    Mary
    Captain Thor
    big boy / American hammers 1/2-10/20

    COT
    Take care of you neighbors but that’s not only just the people on your street.

  • PainCakes with Hindus, Bulgarians & Strings – from Hokie

    3 Pax won the battle of 15° and got our heads off our pillows and ventured out at 78° to the OG for 0500.

    Utilized my new PainCakes purchased from F3 Austin and incorporated some Hindu Squats, Hindu Merkins and Strings

    PainCakes, Hindu & Bulgarians

    Round #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Hindu Squats
    – Bobby Harley’s
    – Speed Humpers
    – Bolt 45’s
    – Lunges (L 1st time, R 2nd)
    – Step Ups with PainCakes
    – Bulgarian Split Squats(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkins
    – Derkins
    – Shoulder press (L 1st time, R 2nd)
    – Tricept extensions
    – Decline Shoulder Taps
    – stiff arm merkins
    – T Merkins.
    Tabata #3 – 10 mins Abs/Core
    2 rounds, work :50 rest :10
    – American Hammer with everything PainCakes
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Strings (low squat pull elbows push toes)

  • Wherever two or , well two… are gathered – from Hokie

    War Eagle & Hokie decided since Short Bus & T-Square we’re out of town, we would mosey to support the Wank

    We did not count on being the only two, but, since we were, we worked out on our “only the fly ruck plate” Q

    Warm-o- Rama then mosey to The Framers market with ruck plates in hand.

    10 reps at each pillar of the Farmers Market…

    Round 1 – all 8 pillars, 10 curls each pillar
    Round 2 – 7 pillars – – rows
    Round 3 – 6 pillars – one arm shoulder press (3xL & 3xR)
    Round 4 – 5 “pillars” – chest presses
    Round 6 – 4 pillars – shoulder presses
    Round 7 – 3 pillars – low slow Squats
    Round 8 – at benches – step ups 10 L/10R
    Round 9 – 1 pillar -Triceps

    Mosey back stopping for Merkin Ladder & Mary

  • Just a little Bear Crawl! – from Fracsac

    4 HIMs heeded the call and showed up to the OG ready to get stronger.
    Warmup was regular warmup stuff. On to the Main Event!

    Dora 1-2-3 …… sort of.

    Partner up. 100 burpees, 200 LBcs (2 is 1), 300 squats.
    Pax 1 does exercise while Pax 2 bear crawls about 30 yards or so. Flap Jack until all exercises are complete.

    Ring of Fire – merkins x 3 rounds

    Head to cubbies – step ups, dips, and derkins.

    Finish with Mary.

    COT

    This one really sucked!

    SYITG

  • OG Black Jack 21 – from Vagabond

    Warmup

    Black Jack 21
    21 reps of 21 exercises

    Saddle up with rock

    Stairs
    -dips
    -burpees
    -calf raises

    Levee
    -derkins
    -prisoner kneel
    -upward flutter kick 2is1

    Wall
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Central Square
    -alternating toe taps 2is1
    -lunges 2is1
    -sit-ups

    Top of Ramp
    -plank jacks 2is1 (4 count)
    -Bobby Hurley
    -box cutters 1is1

    Middle Square
    -step ups
    -bob & weave
    -v ups

    Top of levee
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps 2is1

    River side
    -thrusters
    -side squat with weight
    -American hammers

    Extra:
    -Plank up and moseying

    COT

  • YHC at the OG – from Fracsac

    YHC hasn’t been to the West Bank in some time, so a visit was in order. The Pax eagerly handed the Q of the OG to YHC.

    Short Bus, Slinger, FireFox, and T-Square were ready for what YHC had in store….so a disclaimer was given.

    Warmup consisted of regular stuff, minus The Moroccan Night Club, which was noticed and YHC was happy to hear! That will be fixed in the future!

    The Pax was a bit quiet, in need of Motivation!

    Motivator!! (Want more info? Just ask!)

    Mosey to the top of the levee for Route 66 with burpees.

    We couldn’t stop at just 66, so add 4 for 70.

    Mosey to the river steps for sets of incline merkins, step ups, box jumps, and dips.

    Back to the flag for some more cardio, Embrace the Suck! 7 SSH, 7 Merkins and 7 Bobby Hurleys over and over for 3 minutes. Goal was 8 rounds, some got close.

    Finish off with Mary, with a little Pax Choice.

    COT

    Loved visiting my brothers on the Wank!

    SYITG!

  • 4 HIMs & a Rucker – from Hokie

    71° at 0500 at The OG

    4 HIMs stuck around for a beat down and Hokie ventured off for 3.0 mile ruck including the garage, the Mardi Gras light tour and the lever

  • Some Ruck & some ladder – from Hokie

    Boo Boo and I tucked down the levee and back 2.28 miles while TSquare, Slinger & Firefox did ladder drills