F3 New Orleans

Tag: Vagabond

  • Local Legend 100 Meter South – from Fracsac

    It was 0530 and YHC was all alone. “Why?! Why must I be alone this day?! Have my F3 Brothers forgotten about me!?”
    The call was answered by Hawgcycle, Vagabond and Thumb War. It was hot, it was humid, but we were not alone.

    SYITG

  • 11s and Rocks at the Lawn – from Rudy

    Brought an old Pontiff favorite out to Mothership. 11 PAX showed up for a Rock workout in the first seriously muggy day of summer. And it was muggy.

    The Thang: Mosey – not to the Great Lawn, much to the angst of several of the gathered PAX, but instead over to the rock garden for a quick warmup. Stretches and Imperial Walkers/Hillbillies while our stragglers roll in (Revit, Chips, DAX – but I’m not naming names). Then everyone grab a rock and head to the Great Lawn

    11s with Rocks: Rocks in a line in the middle of the field. 11s with Burpees on one side, BBSU on the other side. Passing the rocks 1 direction, do 11 Overhead Presses. Passing your rock in the other direction, do 11 Curls.

    Definitely a timekiller. YHC tried Mr. Rodgers rock one time – and never again. My little itty bitty rock is Just Right for me.

    7:10 – time to get the rocks back so we can head over to the Baby Foundry. 6 Stations, including Pull Ups, Box Jumps, Squats, Dips, Rocky Balboa and a timer. Round 1 – timer is 10 burpees. Round 2 – 6 Mayem Merkins. Then back to the flag just a few mins late.

    COT – a truly SWEATY ball of men

  • Frac Field Day – from Fracsac

    YHC looked at the last few BBs for the Renni and saw a steady 5 to 6 Pax. This would be the perfect number to try something new.
    When 11 pax posted, YHC considered a reset but figured why not just go for it. Here’s how the fiasco went:

    Warmup facing the bacon with a Mr Rogers playlist blaring. Did regular stuff.

    Obstacle course/Stations:

    Tug of War
    Bear crawl
    Football toss
    Mayhem Merkins
    Jump rope
    Sandbags stuff
    Kettle bell swings
    Burpees

    One evolution.

    Grab the football and frisbee and head for the singing oak. Ring of fire with one pax throwing to make the oak sing. No song = 3 burpees.

    Mosey to back of museum tossing football and frisbee with 3 burpees per drop

    Sunday Mornings x 4

    COT

    PLC – IYKYK

    Good Times! SYITG

  • Blowing the Load! – from Mr Rodgers

    Looked at the Q sheet late Sunday night, saw it was blank, and thought, “Why not?” That made it 3 Qs in 5 days—Friday, Monday, and apparently the unplanned birthday week I never asked for. Pax asked if I was celebrating something. Nope. Just motivated to drop the hammer repeatedly.

    Warm-Up (Rock Pile Style):
    Low very Slow Squats

    Abe Vigodas

    Hillbillys

    Peter Parkers

    Parker Peters

    Shoulder Taps

    Partner up. Grab a rock. Let’s roll to Mr Rodgers playground.

    Round 1: The Bleacher Blaster
    Pax 1: Half bleacher run

    Pax 2: 5 Pull-ups, 10 Rock Thrusters, 15 Merkins, AMRAP Big Boys

    x3 sets each

    Round 2: The Bear Crawl Beatdown
    Pax 1: Bear crawl to the gym, run back

    Pax 2: 5 Burpees, 10 Squats w/ Rock, 15 Push Press, AMRAP SSH

    x3 sets each

    Closing Chaos:
    Rocks returned, then squeezed in fifteen 3-count Wife Pleasers—but in my excitement I counted in 4s. Charmin caught it. Of course he did.

    Quick pigeon stretch for the dads with tight hips. Hand Grenada opted out, clearly too cool to stretch, choosing instead to crank LBCs like it’s spring break in Daytona.

    Wrapped up at the flag with a solid prayer for those who didn’t wake up this morning. Also feeling slightly guilty for hogging the Q, I offered it up… and Hand Grenada stepped in to take El Diablo. Legend.

    Oh—and word on the street is Hawg blew his load at 180 (a personal best). Proud of that guy. Pray for him.

  • Better late than Fibbonaci – from Kenna Brah

    I occurred to me today, as I relaxed on Memorial Day to the smell of RIbs on the Barbie, that am consistent. Consistently late with Back-Blasts. Seeing I’ve not Q’d in a bit, I wanted to start the year (nearly June!) on better footing. So my improvement plan is to post the BB within 5 days, that’s better than a wholesale whiff. Ill Q more often to hone the habit. Now for the gist.

    Warmup – ( I may be hallucinating some of this, so have mercy )
    Arm Circle Circuit
    Low Slow Squats
    Mountain Man Pooper Good Mornings
    Jack Webbs

    Thang 1- Indian Run Style 10 Bear Crawl/ 20 Lunges Set ( 4ct) around the fountain
    PAX Line up to Bear Crawl, Lead Pax calls the count, Rear PAX jogs the fountain and takes over at Lead, pickup up the count where he found it. Repeat till everyone has done 2 circuits

    Thank 2 – Dora ( 100 Merkins, 200 Squats, 300 BB Sit-ups )
    Timer – Mosey Backwards from starting Point to the Levee, Bernie Sanders UP, 3 Burpees on top, backward lunge down, Mosey to start
    .
    Thang 3 – Pair up, run opposite directions around fountain, when a PAX pair meets, ROck Paper Scissors , winner chooses exercise, 5,10, then 15 reps,

    Fait accompli – COT

  • Where’s Mahatma? – from Vagabond

    We worked out
    It was great

  • Memorial Day Rock City 2025 – from Vagabond

    pax worked with rocks under gazebo for 20 exercises @ 20 reps apiece

  • Weeble’s Welcome Party – from Mayhem

    77 degrees, 93% humidity, no wind
    Party of 9, including an FNG, at the Renni

    Some PAX wanted to head up and face the bacon
    Not so fast my friend
    One lap around the fountain
    Now we can head up the stairs… always listen to the Q

    Normal warm-a-rama, including demonstrations for the FNG

    Mosey to the SW side for calf raises
    Ascend via the forbidden entrance
    2 minute plank
    Low slow squats
    Bear crawl down the ramp back to the foot of NOMA
    Descending merkins down 10 steps

    Mosey to the NW side
    Grab some wall
    Wall plank hands, lunge walk to cross walk, jingle balls (never again)
    Donkey kicks, lunge walk to cross walk, low slow squats
    Wall plank feet, lunge walk to cross walk, plank jacks
    Wall sit with overhead claps

    Mosey to front of NOMA for modified 11s
    Mayhem Merkins + Big Bois, broad jump in between

    Back of NOMA for three Sunday Mornings

    COT
    Happy Memorial Day
    Welcome Weeble
    Free to Lead
    SYITG

  • Merkin Math is Hard – from Mayhem

    75 degrees, 95% RH, 0 mph wind
    It was wet and not from rain

    Travelling from the East and not wanting to catch the train, High Rise was the first to arrive sometime before 5:20. YHC pulled up next and started running through the plans in my head. From 5:27 to 5:29 the PAX just kept coming with Thumb War bringing up the rear. 5:30 disclaimer and backwards down the track we went.

    After 150M total backwards mosey and 100M total mosey we ended at midfield.

    Quick Warm-A-Rama included GG, MMP (finally correctly demonstrated), IW, FM, PP, Crab Cakes (for Vagabond).

    First exciting effort amidst the mumble0chatter was Motivator-Merkins. Start with 10 motivators then 10 merkins. Count down from there to 1. Only 55 of each when completed. Zero sympathy.

    Next effort was the bear crawl inchworm. Two lines, planked, facing the playground. Last man bear crawls to the front and planks. Everyone goes twice. Boo-hoo the stickers… get over it. No complaining today.

    At the playground, we did the Rail Shuffle. Plank on the rail. We shuffled counterclockwise led by YHC . DOWN = merkin. TUCK = hop forward/back. Once the clock struck 12, all PAX took a turn performing 5 pull-ups.

    Next effort took place on the west side of the gym. Wall Plank with hands ICx20, Wall Plank with feet ICx20, Wall Sit & air presses. Rinse and Repeat, replace air presses with overhead claps.

    Next effort was on the baseball diamond. Circle up. Plank-o-rama. Alternating plank exercise and core exercise IC.
    Hip Slap – LBC
    Shoulder Tap – Freddy Mercury
    Merkin – Flutter Kick
    Put it all together and you get… MAYHEM MERKINS. One PAX at a time. One rep at a time. Twice around the circle of 13. Rest of PAX planking. This amazing exercise is still extremely difficult for some. I assume it is because they have to count all the way to 10… looking at you Mr Rogers, Kennah Brah, Rudy…

    All PAX spread out in the infield of the baseball diamond. A few PAX (Frac?) had to ask where the infield was located. Duck Joust… Duckwalk, arms crossed, knock fellow PAX down. Vagabond cheated… I mean won.

    Mosey back near the flag. Circle up because we ain’t done yet.

    Big Bang. Hold plank then explode up and do the exercise as fast as possible once I call it out. 3 burpees, 10 jump squats, 10 big bois. End with 15 Plank Jacks IC.

    COT
    Announcements – Greek Fest
    Intentions – Boo Boo’s SIL and Mess Hall’s MIL

    Enjoyed leading.
    SYITG!

  • Luv ya Mutha ‘n em – from Vagabond

    Warmup
    vagabond stretch
    Abe
    mountain climbers
    Grass grabbers
    Peter Parker
    Hillbilly
    Hip slaps plank
    Bob and weave

    Jump rope

    Bridge derkins

    Benches:
    dips x15
    step overs x30
    derkins x15
    Rocky balboas

    Oak tree ring of fire
    1 Mayhem merkin circle x3 around
    Al Gore 5 Bobby Hurley
    Low country crab x2 around twice

    Fountain partner up x4 rounds apiece
    Step ups while partner bear crawls around
    Backward step ups while partner bear crawls around

    Bridge partner up x3 apiece
    burpee + table step overs while partner runs bridge loop

    Soccer – respect pax vs no respect pax