F3 New Orleans

Tag: Tiger Bait

  • Daylight Savings at The Knoll

    Knowing that we were about to lose an hour during the coming evening, we wasted no time getting started!

    The Scene:  The Knoll

    Conditions:  Chilly, a bit wet but no rain… we thought.

    Welcome. Saw no FNGs so we skipped the Disclaimer.  (Noted that since my last Q when I was not a professional trainer, I’m still not a professional trainer.)

    Warm-O-Rama:

    Mosey – Two laps around the Field – one forward, one back.  A bit of competitive spirit kicked in, with relish.  Then for some breath-catching and stretching exercises:

    Shoulder Circles.

    Imperial Walkers.

    SSH.

    Windmills.

    SSH.

    Al Gores.

    SSH.

    The Thang:

    Mosey to The Sundial, our faithful companion, for some upper-body work.

    Freak Nasties, putting “diamonds of gold” (a Tony Horton term) on our upper arms.

    Incline Merkins, to sharpen the edges of our pecs.

    Step Ups, to vary from upper body and give us the Buns of Steel that drive our wives crazy.

    And then some Partner Plank Curls, for biceps (which are hard to hit in F3) – where one guy planks and the other does standing bicep curls with his partner’s ankles.  We definitely learned a bit about ourselves on this one… and not necessarily for the better.  (10 curls each man, except for YHC who had no partner in this odd-numbered PAX)

    Then a second round of the above to make sure we all hit our Personal Best.

    Finally some La La Leggy to hit the buns again.  A 10-count of squats and lunges and calf raises.  (Yeah, your buns needed it, and you know who I’m talking to.)

    Mosey to The Hill, our Other faithful friend.  (Not the first hill, but across the creek to the second hill.  That’s where the action is.)

    Partner Run & Windmill Merkins.  One partner runs up the hill and back while the other does windmill merkins (just google it if you don’t believe me).  Got to 50 merkins per team, which brought a lot of groans from the girls in the group (And I’m talking about Tiger Bait, whose noisy complaining must spur him on because he finished first.)

    So we cooled down with more Shoulder Circles, before one more trek up the hill:  Bear Crawl Up, Crab Walk Down.  Dagwood made a fine showing until his log roll to the finish line.  But he also finished near the front of the pack.

    Then Black Snake back to the Shovel Flag – mosey in single file, with the last man weaving his way to the front until everyone has woven once.  This one seemed to raise everyone’s enthusiasm a bit, or maybe it was just knowing that we were almost done…..

    6MOM:

    LBFC:  LBCs while doing Flutter Kicks.

    Jane Fondas (in honor of Rocket who could not be with us.  I don’t know what he thinks of Jane’s politics, but he sure likes her leg exercises)

    American Hammer, to fist-pound our way to the finish.

    Homer to Marge (leg lifts), which always makes us recall The Simpsons fondly, and which also got us facing upward just as a delicate, refreshing drizzle began.  Just God’s way of saying He’s proud of us.

    And one more set of Jane Fondas, to close out with a second tribute to Rocket.

    COT/BOM.

    Then to the coffeeteria for some Friendship building, hoping the barista wouldn’t comment on the way we smelled.

    Now don’t forget to set your clocks forward tonight!

  • Megadad introduces “coupons”. Ug, ug, me man

    3/3/18 F3BR Back Blast

     

    CHECK OUT THE VIDEO LINK BELOW!  Thumbnail may not be present.

     

    AO: The Knoll

    Q: MegaDad

    11 Pax: F3 BR, the Knoll, coupon throwing, VIDEO, 2-3-2018, IMG_6764

    I think CAT5 had an excuse, but fastball and the FNGs were fart sacking.

    It was a cool 49 degrees when we started, which was very refreshing. The cool weather also meant that Tiger Bait’s short shorts were not to be seen…also refreshing.

    -10 incline Merkens to start

    -Modified mosey to the sundial

        That is, once you arrive, run backwards to the 6th man and then sprint back to the sundial.

    I struggled at first at the sundial. What’s the count?  What exercise am I doing? That’s what I get for skipping Wednesdays.

    -10 side straddle hop

    -10 wall dips (freak nasty- when I dip you dip we dip)

    -15 Pistol squats

    Repeat the previous 3

    Next we did a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order (sit down, on your back, Merkin, Burpee, touch the outside of circle, touch Center of circle, change direction of rotation) then back to the squat walk. I think I milked this exercise for 10 minutes.  we finished with everybody doing one of each on their own.

    I felt better at this point and most were feeling the burn. Time for the hills.

    Modified mosey to the top of the hill

    -Down the hill (up/downs on Q count)

    -up the hill (up/downs on Q count)

    -Bear crawl or lawnmower down the hill

    -Bear crawl up the hill

    -modified mosey to the flag with Tapanga  out in front with me

    FETCH

    This is inspired by worms bringing cinder blocks and Tiger bait (who was down to his short shorts by this point) who brought logs last week.  

    -Grab a frisbee, football, basketball, or tennis ball and racket and a partner.

    -one throws/kicks/hits the thing, while the other fetches.

    -attempt to complete your age appropriate burpee count (20 – (decade of age x 2)= age appropriate burpee). Several peoples heads exploded at this point. Not that complicated though. If you’re 65, then 20-(6×2)=8 burpees. If your 24, then 20-(2×2)=16 burpees. If you can’t do your Burpee‘s before they get back, do it second time.

    Missile toes made me do it twice. I returned the favor.

    -Long mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock as far as you can, pick it up and chest pass back. Six total throws

    -Right arm shotput, six throws

    -carry the coupon to the top of the hill

    -left arm shotput, six throws

    ROCK and roll

    In a line, on the count of three everybody throws the rock down the hill. Longest rock is done. Carry rock to the creek and plank or 6” until all finish.

    Everyone else carries the rock back up the hill for another round. Total 12 rounds. Bow down had a 5lb rock so he finished first. Workhouse has a 50lb triangle that wouldn’t roll but still managed to beat out several people. Snack Pack and Worms almost had to bring in the refs at one point. Double respect and respect for those two. Tapanga and rocket were the last two standing. Tapanga threw it further but rocket beat him back to the creek. Plus he is probably double tapanga’s age.

    -Mosey to benches.

    -box jump 90 second challenge

    70 for yours truly.

    T clap for Rockets 50

    Tiger bait did 0, but was there in spirit.  

    Mary’s (lame attempt at it)

    -bench leg lifts, 10 straight, 8 at 45 degrees and 5 at 90 degrees. No one got 5

    All out sprint back to flag. Then we died.  name o rama and Bow Down closed us in prayer. Pray that he gets through busy week with lots of tests/papers.

    Until next time men…

    -MegaDad (David Mustain)

  • Olympics @ The Knoll

    The Scene:  The Knoll

    Conditions: 66 or so. Best day yet. Still muddy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    In honor of the winter Olympics, we did our own F3 Winter Olympic beat down (kinda).

    • Capri Lap – a little mosey.
    • Nancy Kerrigans – 10x
    • Dutch Skates – 10x. I’m positive no one medaled in this one.
    • Side Straddle Hops – 20x
    • Bobby Hurley – 15x
    • Burpees – 5x

    The Thang: 

    We mosey’d to the sundial taking the scenic route.

    1. Olympic Rings of Fire – We got in a circle (ring). We did 5 workouts. All bringing fire.
      • Slowjangle biscuit – 40x. Walking lunge in a circle in unison. Many midwife noises here.
      • Al Gores – 30x. Feelin’ the burn.
      • Freak Nastys – 20x.
      • Merkins – 10x
      • Burpees – 5x. Wheezing in unison at this point. But we went back up the ladder.
      • Merkins – 10x
      • Freak Nasty – 12x. (Goal was 20)
      • Al Gores – 20x. (Goal was 30)
      • Slowjangle Biscuit – 20x. (Goal was 40)

     

    Our goal was to finish with same reps as first round. But we switched up the routine for the last 3.  We lowered our level of difficulty and got deducted by the judges.  But we finished.

     

    1. Burpback Mountain – We mosey’d to the large hill over the bridge. Found all the puddles and planked for the 6. This was our first partner competition. It was our version of downhill skiing team event.  Or something like that. We partnered up.  One partner did burpees while the other partner ran to top of the hill (mountain) and back down. Reverso. Partners traded until got to 60.  Then planked for 6.
    2. Plank Snake – This was our group event. Kinda like a mix between bobsledding and slalom. We improvised here. The plan was to use coupons for the Bridge of Hate. But coupons were gone. So, all PAX lined up planking on the ground in a line. One PAX slalomed through everyone to end of line, and then planked, prompting another PAX to begin to run through. We did this all the way across the field. Worms went and talked to a man on a cart. He got on the cart. Then he disappeared.

    PS- Field is longer than appears.

    1. Pull-up Race – This was our final event. A little race. We ran to monkey bars. Did 5 pull-ups and then raced back to the flag. This was my time to get revenge on MegaDad. But he was fartsacking. So, the rematch will have to wait.

    Mary:

    • Pickle Pounders – 10x. A lot of people were out at the Knoll, so this was… interesting. No one made eye contact.

    *Worms came back. He was safe. He found the coupons. Not sure about the man on the cart.

    • American Hammer Rings – We sat in circle. 1 PAX did American Hammers on 4 count while the others held feet up. We went around 2 times.
    • Jane Fondas – 10x (each side)
    • LBCs – 10x

    Count-o-Rama

    Name-o-Rama

    Welcome Topanga!

    COT / BOM:

    Announcements

    T-Claps to Tiger Bait for being the next Q at the Knoll.

     

  • F3 Baton Rouge or Bayon Rouge – It is finally official – Noah’s Ark

    Like a Mommy Hyena hearing her pups call in the night – I was forced to hand off my Mothership Q for a chance at 15 minutes of fun in the Red Stick.  I knew those guys were in the capable burpee filled hands of FRACSAC.  Thanks Frac for taking my NOLA Q.

    Alarm clock popped at 445am.

    Rain.

    Park and wait.  515am

    A quick iced coffee from Morning Call – a little FOMO at the post Mothership coffeeteria in that exact spot in 3 hrs.

    Clown car:  Jingle Vader, and Babyface and YHC.  Hawg decided to fly solo.   Hawg posted last night that he expected 30 guys to post – I was worried he had a line on the 30 guys and was trying to figure out riding situations.

    1 hr drive.  Good convo with the other clowns.

    620am stop at Walmart for towels.  Steady rain now – lack of driver preparation.

    650am arrive at AO.

    Upon arrival there are 4 Shovel Flags planted.  Some reunions – and 21 PAX settle in for Red Stick beatdown!

    Baton Rouge wins the award for the most unusual dress code:  in attendance today – lots of pants, parkas, raincoats, turtle neck, 2 pairs of jeans, did i see jorts?, steel toed shoes, and the monkey feet shoes.  Stay Classy Baton Rouge!

    Jingle Vader brought a 5th flag.  Baton Rouge flag, Houston Flag, Pontiff Flag, Uptown Flag, and a Northshore flag!

    700am Hawgcycle started the show with a little shock and awe.  YHC was looking forward to a 10-9-8 descending Burpee count but that is OBTs shock and awe.  Hawgs shock and awe always does 10 burpees.  (Hate)

    First pearl – SSH x 31 *not 30 because of Wally Pontiffs number, burpees x 10, Imperial Walkers x 25, burpees x 10,  windmill x 10, burpees x 11, Tiger Bait Q’d an over head clap x 15, Worms Q’d SSH x 15, burpees x 10,  Mega Dad Q’d pistol squats right leg x 10, left leg x 10, burpees x 5 Along the way during this circle.  During windmills – I may have hiked up my shorts a bit so that Rudy could notice my quads.  (I wonder if he did?)

    **2018 is the year of the clap according to Hawg he wants to give the burpee clap to everyone in F3.  Good luck with that brother.

    715am Long mosey to down to the base of a big hill.  Partner up .  Partner one goes up the hill backwards twice.  Partner 2 does AMRAP squats.  Then flapjack.  Then Partner 1 does goes up the hill backwards twice and Partner 2 does merkins AMRAP.   **Hawg split at this point.  Slippery on the hill…Kind of made it fun.   At one point f3 – Mega Dad called me out for not cresting the hill.  I laughed because it wasn’t a modification just me being lazy.  Next time up the hill I made sure to crest the hill with authority.  That is why I love F3 – the accountability — MegaDad was teasing but he was right.  We can always hold each other to that level.  If it is a modify that is one thing, if it is whiskey dicking then push yourself!

    From here we mosey’d to the sundial.

    730am At the sundial we did step ups-left x 15, dips x 20, step ups -right x 15, declined merks (dirkins) 10 oyo, here ROOTS with his excellent cadence got us doing Power Ups x 20 left, Power Ups x 20 right.

    740am Hand off to STEVE.

    Steve long mosey’d us to the baseball field across Highland Road.  He divided us into 4 groups.

    Group 1 25 burpees at homeplate (the count)   Group 2 Peter Parkers -amrap    Group 3 Plank Jacks – amrap   Group 4 – Squat Jumps – amrap

    home to 1st – bear crawl, 1st to 2nd – duck walk , 2nd to 3rd crab crawl, and 3rd to home – bunny hop.  A little mini-animals on parade or NOAH’s Ark in the RAIN.

    The rain really hit hard during the baseball field!  Good stuff from Steve and a good way to show BR all of the awesome stuff to keep in the F3 bag of tricks.

    748am Final mosey up the hill to the Flags.  At the final circle we still had 5 minutes so I explained the concept of 6min of Mary (6mom).

    755 am Jingle Vader led us in the Russian Twist x 20 and the Dr W x 10.  Damn that Dr W.

    Our final exercise of the F3 Baton Rouge launch was led by our guest from Texas.  F3 Houston’s TP led us in OOOOOOOOOOOOOOOOO Mary.  An awesome exercise that I had never seen.  Will add it to my next NOLA Q.  and  a great way to FINISH!   Legs make a long circle while the Q says O Mary.  The count happens at the bottom – a goofy cadence but fun!  TP Tclaps for the gift!

    8am COT – Great prayer led by Shooter.  Thanks for the inspiring words brother (Tclaps).  We named FNG two shoes, FNG money cat, and FNG bow down.  So cool that this launch had reps from NOLA, Northshore, and Houston.  PAX headed to Franks for coffeeteria.  Nice spot for food-beats Starbucks.

    Excited for F3 Baton Rouge.  I hope it works.  You have been planted – it is up to you guys to make it grow.  You should try to add a weekday workout at a totally different AO soon.   Every guy who is posting needs to EH someone to join you in the gloom.  That growth will keep new ideas, energy and excitement at the workouts.    Don’t be nice with nicknames – workhorse and fastball got off easy.  Its OK to twist the knife a little.  Neck brace mentioned he would like a name change and at breakfast Roots came up with DOLLAR COLLAR.  I like that new one too.

    830am Franks

    945am back on the road to NOLA

    1040am drop off Babyface and JV

    11am show up at the hizzy

    Good luck BR – make it happen we are all counting on you guys.