F3 New Orleans

Tag: Vagabond

  • Up and Over the Hill – from Pool Boy

    5:30 Quick disclaimer and Head to the rock pile.

    Warmups consisted of
    Grass grabbers
    Abe Vigodas
    Burpees
    Imperial Walkers
    Arms Circles

    Grab a round and mosey to the hill.
    11’s consisting of curls and overhead press.
    After completion, bear crawl up and down hill. Some confusion but all finished.. I think.

    Head to the pavilion.
    Series of exercises consisting of PAX choice such as
    Flutter Kicks
    Curls
    Burpees
    Overhead press
    Merkins
    Dips
    We tried to finish with Indian walk via Bear Crawl but epic fail.
    COT

  • The Uncertainty Principle – from Heisenberg

    YHC arrived at the mothership, the back of my SUV brimming with various. Bogey was there, stretching limbs that maybe wished they were still in bed. Then came Tool, followed closely by Squints, Bongo, and finally Smooth, who lived up to his name, arriving with the elegance of a gazelle. I was hoping for a larger turnout since the plan required splitting the PAX into two teams. Fortunately, Cheesesteak, Vagabond, Fracsac, and Catfish also joined, rounding out the group. Bongo quipped about expecting less running since YHC was leading, but the day’s agenda did include a fair amount of running, though others ended up running more than Bongo.

    Following a lackluster disclaimer, as Bogey pointed out, we headed to the Peristyle for our warmup. We circled up and did grass grabbers, windmills, imperial walkers, side straddle hops, and 10 burpees, all in cadence. Afterwards, we went back to my SUV to grab our gear.

    We retrieved our tools for the day: the 60-pound sandbag (lovingly referred to as Sandy), an 80-pound sand medicine ball, an assortment of jump ropes, egg weights, a bisected bosa ball that became an object of anatomical humor, a frisbee, a lightsaber (because why not?), a speaker, and the pivotal red die. We took everything to the edge of the great lawn, where we divided into two teams by counting off in alternating “1”s and “2”s, which took a few tries to get right.

    Group 1 started with tabata stations on the great lawn while Group 2 began their runs to the bridge by Café du Monde, based on the roll of the die. The tabata exercises included pushups on the bosa ball, deadlifting the heavy sand medicine ball, speed jump roping, burpees with the lighter sandbag, shadowboxing with egg weights, and using the heavy jump rope. The runs were determined by the die: rolls of 1 or 2 meant one trip, 3 or 4 meant two, and 5 or 6 meant three. The goal was to keep the runners’ duration secret from the tabata group, but this rule was frequently broken.

    The roles switched after the runners completed their laps, with the tabata group rolling the die and setting off on their runs. There were suspicions that Group 2 might have rerolled a few times, hoping for lower numbers. As time ran short we stopped the rotation with Group 2 getting an extra turn running. YHC called for a round of core exercises—big boy situps, flutter kicks, and American hammers—and threw in an early “recover,” which was met with some groans and hesitations.

    We concluded back at the flag where courtesy of Heisenberg — not the meth cook from TV or YHC, but the physicist. I tied in today’s workout with a physics lesson about Heisenberg’s Uncertainty Principle from quantum mechanics. It states that in quantum mechanics there is a limit to the accuracy with which certain pairs of physical properties, such as position and momentum, can be simultaneously known. In other words, the more accurately one property is measured, the less accurately the other property can be known. So you were either doing tabata (fixed position) and uncertain about the runners (momentum) or you were running (momentum) and uncertain about what was happening in the fixed position group.
    We ended with a Circle of Trust, giving thanks for the day’s efforts and for all the “boobs” in our lives.
    Addendum we also learned about the concept of entanglement and may have formed a qubit when Catfish from Group 1 was simultaneously running with Group 2.

  • Balance – from Charmin

    The theme of this week for YCH is Balance.

    When YHC arrived slightly behind Vagabond, in an effort to make small talk, asked him if he was stretching, and was met with a reply of “Nope, just getting all my farts out.”

    There was the normal mix of runners and KnOTers, along with YHC who was both, a good mix of running and KnOTing.

    Awards were given for “Most farts during a run” to Vag even after his pre-workout release, and to YHC from Scantron for “Best Rolled KnOT Straps”.

    Back at the proverbial shovel flag, Kennah-Brah directs Scantron to start counting off, forcing YHC to be the Q and hence write the back blast; typical Chaos Monkey.

    For those who are interested, this is the prayer we ended COT with:

    Breathe in me, O Holy Spirit, that my thoughts may all be holy.
    Act in me, O Holy Spirit, that my work too may be holy.
    Draw my heart, O Holy Spirit, that I love but what is holy.
    Strengthen me, O Holy Spirit, to defend all that is holy.
    Guard me, then, O Holy Spirit, that I always may be holy.

  • S&M is for KnOTers Too… – from Bolt

    As the magic hour struck Vagabond took off as the lone runner and the KnOTers joined the ‘Mat-ers for S&M. KnOT walk the track path to the pavilion where we focused on hammies and hippies (IT band). COT.

  • Even the Q Get’s Confused – from Architect

    Began the week on the right, or left foot. Q’s confusion began early in warm-ups and continued through the workout. In the end, a solid beat down was delivered.
    Disclaimers given
    Warmarama
    Rocks gathered
    Group enjoyed “7 Minutes in Heaven”
    PAX pushed through various rounds of movements and short runs/rock carries.
    COT commenced

    Happy Monday!

  • Not meant to be a joke….the plan “easy” it was the partnered effort that made it challenging – from Mahatma

    April 1 2024 70deg and it’s Rock City. YHC had his black box, playlist ready and a game plan….. Disclaimer given we headed to the field. Tenderloin hit the track to his standard routine so that gave us 9 no what a minute a late undecided 10th arrival; is he a Rucker, Knoter or interested in joining the pack? No amount of camaraderie coaxing could draw the 10th so off he drifted to wonder with out any real plan yet in his mind showing up was 1/2 the battle and a sure win.

    During the warm up the 8 were instructed to choose a partner, who was choosing who? Bogey Elgapo Rudy Architect vagabond PoolBoy

    Well it worked out and YHC ended up with some 49er from the hills of AR.

    Instructions: start with Red Barchetta (for those that know: know 100 SSH, 75 BBS, 50 Squats (Looking at Hawg either I shorted 10 or his youthfulness was just showing off) 25 Hand slap merkins, 10 Burpees
    Then straight to the bleachers for the stair snake upon completion run to the start 10 Burpees
    Then hit the field for a partner bear crawl push swapping 1/2 way.
    Once done head to the goal line where Hawg lead Mary until the 6 showed up.

    With that complete we met at some random spot on the track where we were going to run partnered 200s – Rudy was showing his smarts and pointed out to the Q that we had to move to the middle of the track to keep it fair.

    With a total mile complete we did a little
    Mary: 3 rounds of something then off to the pull up bars for 3 rounds of 3 with 5 Merkins between each round.

    Then line up at the track Bernie Sanders back to the start – several of the Yutes took off to push the pack.

    Finished with another round of Mary and a few April Fools promises of it being the last round.

    COT – with a little bit of passionate prayer for male leadership.

  • The FNG – from Hawgcycle

    Fracsac noticed the FNG as he walked up to the flag this morning. Something wasn’t quite right. He looked to be in his 30s, muscular build, slicked back hair, calm demeanor. Frac gave a knowing glance to Mahatma. Mahatma nodded back. They both looked to Rudy, putting him into action. When I walked up Rudy was standing by the FNG, making small talk, gathering intel. He made sure I knew what was happening:

    “We have an FNG today Hawg.”

    I walked over to greet him: “Nice to meet you, I’m Craig.”

    “I’m Justin,” he replied.

    I turned to the group: “Alright, let’s get started,” I said. “A few more people than I was expecting.”

    The group understood what I was telling them – we have an FNG today and the F may not stand for Friendly. Everyone that is, except for Bogey. I could tell it was totally lost on him. That’s okay, the guys had recently had a training exercise called the Old Metairie Mosey where they learned how to take care of Bogey and keep him out of trouble. In the past I might have considered having Snooze put him in a sleeper hold and throw him in the trunk of Rudy’s Mini Cooper while the rest of us mosey to the warm-up. Not necessary today. We were prepared to handle the FNG and Bogey.

    We moseyed to the warm-up spot: SSH x 25, IW x 25, LSS x 20, Tempo Merks x 15, LBC x 20, Superman x 10, Superman to Boat x 3. At this point some of the guys were getting a little nervous. Thumb War asked if I was making that exercise up. This was his way of asking if I had a plan for what might go down today. I assured him that we were all well-prepared.
    “No Thumb War, we’ve been doing that exercise for a long time. It’s an oldie, but a goodie.”
    Thumb War started to settle down a little. We then finished the warm-up with a 10! Progression of Merkins, Squats, and Big Boi Sit-Ups. After finishing the FNG broke his silence.

    He smiled and said “that was a good one.”

    He was calm, breathing normally. This might be tougher than we thought.

    We moseyed to the Tool Wall where we did Calf Raises x 25, Squats x 20 Left Leg Calf Raises x 16 and Right Leg Calf Raises x 16. Then to the Little Foundry.
    On the mosey to the Little Foundry, Catfish pulled up beside me.

    “I’ve worn out my flip flops, but I don’t plan on losing one today. You know what I am saying.”

    The brand of flip flops Catfish and I wear are Locals. I knew what he was saying.

    “I hear you.” I replied.

    “I plan on protecting my flip flops at any cost. You get my drift?”

    “Yes. I understand.” I replied.

    “I’m not going to let any foreign objects destroy them. Do you understand the words coming out of my mouth?”

    “Yes, Catfish. I get it.”

    “The flip flops we wear are Locals. You understand what I really mean when I say flip-flops, right?”

    “Yes….”

    “So if I have trouble with my flip-flops, you can help me protect them, right?”

    “Don’t worry. I got you.”

    “Sorry, I have to ask, you understand I’m not really worried about my flip-flops, right?”

    At this point, I decided to set his mind at ease. “When we get to the Little Foundry, we will pair up. You take the FNG.”

    “Pair up? Are we still talking about my flip-flops?”

    “…”

    At the Little Foundry we paired up. Catfish was with the FNG. Still slightly confused he kept taking off his flip-flops, matching them together and then putting them back on his feet. We did two rounds of six stations EMOM: Burpees x 15, Dips x 25, Pull-ups x 15, Box Jumps x 20, Dips x 20, Pull-ups x 15.

    The FNG was unfazed.

    As we moseyed to the track he started in with the questions. He wasn’t very subtle.

    “So you all have been doing F3 for about 10 years?”…”Are you all originals?”…etc.

    Our suspicions were being confirmed. Frac called for Cheesesteak to meet us at the track.
    At the track I let everyone know they needed to keep their pairs. “I’ve got them on my feet!” yelled out Catfish.

    “Not what I’m….Okeedookie.” I said.

    One Pax sprinted a 200 while the other jogged across the infield to meet him. I paired up with Cheesesteak and told him to go first with Catfish. That allowed me to keep an eye on the FNG. Cheeseteak and Catfish were the first to finish the 200. Catfish tagged the FNG about 15 feet ahead of Cheeseteak tagging me. I was hoping Catfish would have taken a notch off so that I could have started with the FNG, but I think he was still thinking about his flip-flops. Nevertheless, I was prepared to run as hard as I needed to keep up with the FNG. I caught him before the first curve. What was he doing? He knows I am trying to keep an eye on him? My momentum carried me past him. He’s smarter than I thought. He knows how fit I am. I can’t run that slow. I finished my 200 about 20 meters ahead of him. Luckily Catfish made up the distance and the FNG and I always started at nearly the same time. However, I couldn’t help but smoke him each time. It’s a weakness. I’m too fast.

    We completed a mile and circled up on the infield for some Mary: Crunchy Frog x 15, Wife Pleasers x 10, Nolan Ryans x 10 on each side (message sent loud and clear), Dying Cockroaches x 15

    We moseyed back to the flag for the COT. Here we go…..

    El Guapo kicked us of with Count-o-rama, followed by Name-o-rama. It was time to signal to the group my assessment. I asked the FNG to step to the middle. Right on cue Frac pointed out that I had not announced my self in Name-o-rama. We had everyone’s attention.

    “Craig Parten, Hawgcycle, 47.”

    Mahatma called out. “Liar, you aren’t 47!”

    Our message to the pax was that no one can be trusted. We have a liar in our midst and he is about to be outed.

    “You’re right,” I replied with a smile. “I’m a liar. Justin, step to the middle. Tells us about yourself.”

    At this point the FNG steps to the center and starts to talk about how he is from Virgina, how he is in town on a vacation, how his Uncle told him about F3.

    “What is your uncle’s name?” asked Squints.

    “Sam,” came the reply. He clearly thinks we are idiots.

    The FNG continued to rattle on about his family, his dogs, how he loves to workout, etc.

    Frac had heard enough. He took a step forward. We all did the same. “Why don’t you tell us who you really are.” We all took one more step forward, closing in on the FNG.

    What happened next is classified by the U.S. Government.

  • Spontaneous Q’ing – from Kenna Brah

    Arrived to find the PAX lacking a Q ( AKA Q’less), having missed my last TWO Q appointments, I decided to jump into the vacuum.

    Mosey to the Colonnade for warm-ups
    SSH
    IW
    LSQ
    REALLY SLOW VAGODAS/GRASS GABBERS
    Pivoted to some YOGA

    Without a prepared BD, I pulled out my trusty go to plan:
    10 things 10 times, for 10 rounds
    Each pax took a exercice
    Smooth – SSH
    Heisenberg – Burpees ( Big surprise)
    Vagabond – Air Squats
    Fracsac – LBC
    Catfish – 8 Ct Body Builders
    Cheesesteak – Lunges
    Maytag – Merkins
    Mr Rogers – Should Taps
    Christopher Robin – Alternate Leg Wife Pleasers
    YHC – BB Situps
    After 5 Rounds and a stunned look on the faces of the PAX we pivoted to each HIM chooses what to do next, then it all went crazy – Trust me. It was a more than adequate way to grow in leadership, creativity and all around fitness.

    COT

  • The Art of the Poor Plan – from Fracsac

    9 Pax gathered around the shovel flag in hopes of a quality beat down from a Q that put significant effort into the planning of said beat down. YHC intended to do his best to let the pax down easy.

    The Great Lawn was like an anthill with busy workers assembling their vendor stations for the morning market, which was odd to see at 0630. So much for the plan thought out on the drive in.

    Brief disclaimer and mosey to the peristyle for the warmup. The speaker was playing classic 80s music and it was good.

    Head back towards the flag to stop at the truck for a few toys. Grab the 1.5 inch rope x 25 feet (or thereabouts), an exercise die (two would be dice), a frisbee, and a jump rope.

    Mosey to the tree line by NOMA. Separate into 3 groups of 3.
    Group 1 – Keeping the rope off the ground, run 5 trees, do 10 squats and return (timer). If the rope touches the ground it’s a 5 burpee penalty.
    Group 2 – Roll the die and do what it says.
    Group 3- toss frisbee, lunge walk to it, then 3 burpees.
    Rinse and repeat.

    Mosey to the Tulips and learn some useless tulip facts. Do some burpees. Do 3 minutes of Embrace the Suck.

    Mosey to the singing oak and do failure to launch, Embrace the Suck x 3 minutes, ring of fire.

    Mosey back to the flag.

    CoT

    NMM

    Apparently we had an FNG this morning. I learned this at the CoT, which is a problem if you’re the Q. Thankfully everything worked out, except the beat down was a total mess filled with useless facts and even wrong information. Regardless, calories were burned, sweat was drawn, and no man was left behind.

    Welcome Rebirth!!

    SYITG

  • Ol’ dirty fünfzehn – from Vagabond

    Warmup

    Run to Wisner and back tree weave

    Three exercises: legs core arms – 15 each

    situp punches
    squats
    merkins

    American hammers
    Lunges
    derkins

    v ups
    Bobby Hurley
    Decline shoulder taps 2 is 1

    Bicycle crunches legs straight
    Bonnie Blair
    Push up with Nolan Ryan

    Pax choice

    Sunday mornings