F3 New Orleans

Tag: The Uptowner

  • The Mogadishu Mile – from Kilo

    YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.

    Disclaimer, mosey, Warm-o-rama, then the Thang:

    4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.

    Finish with announcements, intentions and COT

  • 911 Nine Year – One Month – One Day Manniversary – from Heisenberg

    Backblast from my first post – https://www.f3nola.com/2015/10/14/one-year-later-2/

    Disclaimer
    Warm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
    The Thing – 11’s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
    While waiting for the Six – various abb exercises.
    Burpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
    Cool down – Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO

    COT – Happy Birthday Chips

    111 Burpee Equivalents for those that count their burpees
    Note: I would not have been able to do this workout 9 years ago.

  • Lil BOO Thing – from Vagabond

    Dora

    rifle carry around mound pumpkin
    50 burpeees
    100 merkins
    150 squats
    200 plank jacks

    Little pumpkin soccer

    All pumpkin free for all get as many between goal post as possible

    COT

  • Saints Hangover!? – from Bolt

    YHC saw no Q on the sheet Th night and was concerned I might fartsack or might show to an empty Pontiff…either way, only one of the choices is filled with self loathing so posting it shall be. Rolling up at 5:28 I noticed a few shadows and was pleased at winning the battle of 15 degrees. Frac offered me the Q when I threatened to grab the speaker knowing there was not time to go get it; Frac was pleased at winning the battle of JBL. Warmorama of Abe SLOWgoda, MMPGM, Tie Fighters L/R, OHC, SC, MNC. self love.

    Off to play area for Morning Calls then off to the rock pile for a medium rock and when u convert with an Android medium must mean large since Triple went big.

    Head to pavilion for 3 exercises of 20/15/10 reps doing: man makers (Triple wanted 50), squats (keep weight either through heels or balls of feet), tricep press. Rinse and repeat (Frac was psyched) except shift weight to opposite half of foot from previous round. Discussion about natural imbalance and demo from Frac with pistol squats followed by flamingo stance balance work and finished with 5 pistol squats per leg.

    Return rocks with rifle carry, KnOT walk, curls for the girls and off to flag for one minute plank followed by COT. Honored to lead.

  • LET’S ROCK! – from Squints

    Set up 4 markers in a square, about 40 yards apart. Everyone in the Pax should have a heavy rock. Here’s how it goes:

    1. Start at the first marker and complete the designated exercise.
    2. After finishing, toss your rock to the next marker.
    3. Important: Every time you pick up the rock, you must do one burpee.
    4. Complete the exercise at the second marker, then sprint to the third marker.
    5. Continue around the square, performing the exercises at each marker, until you’ve made it back to where you originally left the rock.
    6. Keep going through the exercises and tossing the rock until the rock returns to marker one.

    Round 1 – Exercises (10 reps each):
    1. Curls
    2. American Hammers
    3. Jump Squats
    4. Earthworm Merkins
    5. Mountain Climbers

    Round 2 – Exercises (5 reps each):
    1. Shoulder Press
    2. WW3 Sit-Ups
    3. V-Ups
    4. 8-Count Body Builders
    5. Monkey Humpers

    COT: Announcements, Intentions, Prayer

  • Don’t let rain cancel your workout – from Pool Boy

    5:26 in the rain and wondering if any PAX are showing up. Before you know it, Architect is there and rest of the group shows up. Quick disclaimer and mosey’d to grab a rock.
    Warmups
    Abe Vigoda’s
    Grass(cement) Grabbers
    Imperial Walkers
    SSH’s
    Arm Circles
    Low Slow Squats

    Exercise 1
    Bear Crawls>merkins>Bear Crawls>SSH’s>Bear Crawls>Squats
    Exercise 2
    25x Curls, Tricep extensions, Overhead Press, Shoulder Press,flutter kicks
    20x Curls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    35xCurls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    Exercise 3
    Ring of Fire
    Hold rock overhead while waiting, Curls x 20 moving around circle counting to 10.
    Per Bogey in sitting duck position with rock, Burpees x 10 moving around counting to 5.
    Finished with Mary
    COT. Prayer’s for those dealing in tough times with family members, work, and other challenges.

    T-Claps to this great group of guys showing up in the rain and being warriors.

  • Blame it on the Rain – from Architect

    I arose this morning ready to deliver another beatdown. My previous Q left me feeling proud and accomplished, so I was ready to repeat. Apparently it had a different effect on the PAX which was evident in the lack of turnout in the Gloom.

    Warm-a-Rama to get the body moving.

    First Exercise: Deconstructed Clean and Press to focus on form during a complex movement.
    -Deadlifts
    -Rows
    -Cleans
    -OH Press
    -Squats
    -Clean and Press

    Main Set: One PAX performed farmers carry with water jugs (Thanks Mr. Rogers) while the others performed movement of their choice. PAX Rotated positions taking turn with farmers carry. Repeat with different movements

    Final Set: perform chest press to tune of “Bring Sally Up”

    Cheer gents, and thanks for the support and accountability!

  • Don’t be the Laughing Stock – from Architect

    Disclaimer, Warm-Ups, and Rock Selections

    Q encouraged PAX to challenge themselves with their rock selection, much respect for those that did.

    10 mins of HSKT Merkins and Thrusters (Head taps, Shoulder Taps, Knee taps, Toe taps with a merkin between each). A throw back to a favorite childhood song. 10 Thrusters between each set for good measure.

    PAX Partnered up for Wall Sits/Gym laps for 5 rounds, then Bear Crawls/Planks for 3 rounds.

    Concluded with COT and much gratitude for the support of all PAX in attendance.

    What do you get when you boil the funny bone….

  • QThighs (champ) v QThumbWar (challenger) – from Mahatma

    The date Friday 8/16
    The place Pontiff Playground – Metry LA
    The event Thighs from the OG vs ThumbWar from parts of Lakeview and Metry

    YHC wanted to get out early in case there were any pre bout instructions – the bullpen was dark except a lone silhouette planting a flag emerging quickly with an enthusiastic smile of pinewood ready for the battle. Then coming off the field ThumbWar with a determined look of a well trained challenger. YHC checked his watch with only 5 minutes there was just a handful of Pax and still no Thighs, yet within a minute the bullpen was crawling with Pax like ants on a misplaced foot at Okwata!

    At 5:29 YHC suggested some general etiquette to help ensure the instructions were heard…..limit the “jaw jacking” or “jack jawing” the MS translation of Handgranada.

    After quick disclaimer we were off on a Mosey to the rock pile. 3 minute warm up
    SSH
    Side Lunge
    Mnt Man Poopers
    Shoulder Taps

    Round 1 ThumbWar – had pax team up and grap a medium rock then head to the field.
    With cones in place some sort of Dora

    Round 2 Thighs was still reminiscing over the Olympics to which we did a variation of exercises to each letter x 10 then x 5

    Round 3 ThumbWar it’s a “core focus” hop stop exercise crawl stop exercise length of field – rinse and repeat

    Round 4 Thighs (this is where I think the Pax was a bit unhinged in following instructions) still with a Olympics focus -sprint in place
    -back stroke
    -karate kick
    -merkin boxing

    Time called with 4 minutes left YHC attempted a 1 minutes bonus round to ensure if there was a potential for a draw this may leave a lasting impression….so what do we get “stretching”!

    On to COT – the vote wasn’t close 17-3, yet 3 of the 17 (RougaRou, Scantron and TripleShift) didn’t even participate but must have seen the action from their NOTs vantage point to emphasis there is still no repeat winner. Congrats to the new champ ThumbWar and much respect to Thighs for showing up in hostile territory with no OG support.

    Next up ThumbWar vs Angie’s List 9/13 at WolfPack Mnt

  • Viscous Circle – from Architect

    Disclaimer, Warm Ups

    7 Minutes in Heaven (7 Burpees, 14 Spider-Merkins, 21 Leg Raises, 28 Lunges).

    Viscous Circle – Pax traveled in pairs around baseball diamond by mode dictated by Q. Lead pair breaks off, heads to pitchers mound and performs 5 reps of prescribed movement. Pair then returns to group and signals for next pair to travel to pitchers mound for their 5 reps. Repeat until all pairs have completed said reps twice….repeat whole set 3 times.

    Round 1 – travel via lunge, 5 burpees on the mound
    Round 2 – travel via Bear Crawl/crab walk, 5 merkins on the mound
    Round 3 – travel via backwards job, 5 jump squats on the mound

    Wrap up it up with big boys, sprints, and wife pleasers.

    Gratitude and COT….thanks Fellas.