F3 New Orleans

Tag: Vagabond

  • Folsom Prison Blues – from Rudy

    21 PAX gathered in the gloom – 1 DR visitor from Katy TX (Happy Meals) and 2 more of the Chips brood – welcome Chip and Dale, his 9 year old identical twins! (also joining were the other 2 Chips boys – Frito Lay and Knucklehead. What a name — “Knucklehead”!!!)

    6:30 strikes and after a disclaimer we were off to the rocks. Limber up with some stretches and low impact activities (Imperial Walkers, Hillbillies), then some SSH. We had to restart that after explaining to Maytag how a “cadence” works. Oh, thanks for joining late Mahatma and DAX.

    Non-stop chatter from Heisenberg and Vagabond earned a quick 5 burpee penalty. Then go grab a rock.

    YHC grabbed a rock that proved to be way too big. But we’ll get to that.

    Deck-o-Death: start plowing through the deck with Overhead Press, Curl, Row and Squat. One variant – doing 2, 3 or 4 of any suit barely seems worth the trouble. So when those cards were flipped, we’d do 10 burpees, 20 Peter Parkers or 30 LBS instead. FracSac accused YHC of planting the deck with multiple King of Spades. WRONG. Half way through, Hawgcycle noticed that YHC was struggling – so he snuck in to replace my rock with a mere pebble that he’d been using. Shamed, but thankful…

    7:00am – time to call the deck off (half way through give or take) and mosey to the Mini to gather up some bricks. Didn’t quite have enough for everyone – figure it out.

    Partner up on the Great Lawn for a Dora-Ish thing. 3 rounds. PAX 1 (timer) runs back and forth with the rock while PAX 2 exercises. Flip. Rinse and Repeat. First round: PAX 2 does Brick-pees. Second round: PAX 2 does FLoyd Mayweathers (with brick). Third round: PAX 2 does Sit Ups. Rounds change on a timer, not on a count – so everyone just keeps going.

    7:20 – time for the last item. 56 Years ago today, Johnny Cash recorded Folsom Prison Blues live at the Folsom Prison. So to honor the man in black, we’ll do Ring of Fire while listening to Cocaine Blues, Dirty Old Egg-Suckin’ Dog and other hits. First round with Merkins, Second round with Squats, Third round with Leg lifts.

    And that got us to 7:30. Back to the flag for a COT. Naming of Chip and Dale might have been the FASTEST FNG naming I’ve ever been associated with. “I like Disney Land” said one of ’em. And that was that.

    Intentions for sick and suffering F3 PAX and friends – Bongo’s wife, Mayhem’s friends the Schaff family in particular (but not alone).

    YHC took us home with a reflection about Romans 7. Then off to coffee!

  • Crabby Timers – from Mayhem

    Pool Boy originally had the Q. I don’t recall the excuse… he either had a family obligation or wanted to sleep in due to the 5% chance of a light mist. YHC arrived early to setup the cones.

    Disclaimer included the option to either push yourself or KnOT this morning.

    As soon as our feet hit the track for a mosey, the mumblechatter began as Q was reminded that The Uptowner is supposed to avoid running. Luckily, the Q didn’t care.

    250M mosey
    Warmorama: AV, GG, HB, PPP, MC, CC (crab cakes, a new fan favorite), SSH

    Thang 1: Coin Flip
    3 minute timer
    5 merkins / 10 LBCs
    Keep repeating till time is up

    Mosey to the north endzone

    Thang 2: Route 66 – 66 Route
    Normal Route 66 except there are two exercises at each cone counting opposite.
    Mode of transportation alternating between bear crawl and crab walk.

    Bear crawl to first cone (10 yds), 1 burpee and 11 big boys
    Crab walk to second cone (10 yds) 2 burpees and 10 big boys
    Etc. for 11 cones ending with 11 burpees and 1 big boy

    Mosey to midfield

    Thang 3: Individual Medley
    Swimming has 4 strokes; we performed 4 exercises
    6 rounds of 90 seconds (though YHC cheated and cut time short on first few rounds), similar to an EMOM
    Rd 1: 5 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 2: 6 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 3: 7 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 4: 8 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 5: 9 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 6: 10 each bonnie blairs, merkins, monkey humpers, SSH

    Mary: flutter kicks, x-factor, protractor

    Back to the flag for COT

    Counterama – 13 strong
    Namerama
    Announcements: run cajun run, wild west relay, norwegian foot march
    Intentions: Schaff family, Wedding Planner’s daughter, Fast Tax’s daughter, Scantron’s nephew, Bogey’s co-worker, safety and warmth during the arctic blast

    First time being the Q twice in one week. The more you do it, the more comfortable and enjoyable it becomes. Let’s fill the Q sheet!

    SYITG

  • Sprinting for Tacos – from Fracsac

    7 pax showed up to do something. YHC burned calories for Taco Tuesday.

  • Forgot the deets – from Vagabond

    Posting backblast 2 weeks after – we did a bear crawl relay and pax choice of exercise. Forgot the rest. Just wanted to get pax attendances recorded.

  • YuleVibes – from Vagabond

    Christmas Music in background

    Warmup

    Plank pull through relay coupon drill

    Fountain
    20 derkins
    20 right leg step ups
    20 dips
    20 left leg step ups
    20 plank walk ups
    20 incline wife pleasers
    20 decline shoulder taps
    20 irkins
    20 single leg squats
    20 decline step ups / walks
    Plus…
    Pax Christmas wish exercise choice

    Eight counts, big bois, with 1 pax rifle carrying around fountain

    Jump rope

    Sunday mornings

  • 🎶 8 Crazy Nights 🎶 – from Bolt

    “It’s Hanukkah…Bitches,” was YHC mantra as I arrived with a whole five minutes to spare before giving the disclaimer. KnOTs headed their way while the real men headed to midfield.
    
    The festival of Hanukkah celebrates the triumph of light over darkness and spirituality over materiality as well as the miracle of the much smaller group of Jewish soldiers taking back the temple from the occupying Greeks, who then were able to keep the lantern burning for eight days with only one day’s worth of consecrated oil.

    Warmaorama included the requisite Rapper’s Delight and all the usual movements; considerable mumblechatter ensued, mainly from Fracsac, but YHC was unfazed by it—mainly bc I couldn’t hear Frac over the sweet musings of The Sugarhill Gang.

    Morning call: pax hold incline plank along the play area border while 2 pax call out each of their five pull ups which the pax then merkin and return to plank while the next two head to pull up bars.

    Adam Sandler’s Hanukkah song came on just in time for the above which allowed YHC to segue into trivia during the mosey to the rock pile which of course included burpees: 3 for a wrong answer and one for the correct answer; we amassed 11 burpees during this segment. Fracsac called for a skip in the waning minute of a four minute song: 5 more burpees for everyone.

    8 Crazy Nights con roca (except abs): AMRAP 8 reps (nights)/9 exercises(candles of the menorah), 10 minutes.
    OH press
    Squats
    Big boys
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Everyone made it to/through two rounds before time ran out. 3 10-counts before we returned rocks and moseyed back to mid-field.

    The Uptowner “dreidel” otherwise known as the decadie of pain. Roll both die and all pax perform the two exercises/rep counts rolled consecutively and then another pax goes until the timer beckons us back to the flag. During this segment Frac called for another skip which cost everyone five burpees. This pleased the pax, especially Hand Grenada.

    Merkins/Mountain Climbers
    American Hammers/Mountain Climbers
    Merkins/Tricep dips
    Bonnie Blair/something else
    Something/Something else
    O2 deprivation is a thing…

    COT; thanks men. Reach out the MIAs

  • Leg Day – from Pool Boy

    With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.

    Warmups consisted of:
    SSH
    Imperial Walkers
    Arm circles
    Grass grabbers
    Abe Vigoda’s
    Peter Parkers
    Parker Peters

    Mosey to the Pavillion
    5 Burpee Jumpups – Vagabond said this was a first!!
    19 right leg and left leg step ups. Christmas is 19 days away so why not
    Dips
    Decline Presses
    Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.

    Mosey to playground
    With Partner running the steps to the top of the pressbox
    50 monkey humpers
    100 burpees
    150 jump squats
    200 lunges
    250 crunches
    Finish with some Mary

    COT. Wedding Planner finished with a prayer lifting up the men of F3.

  • What is this Cadence of which you speak – from Hokie

    After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.

    12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama

    The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense

    After being reintroduced to correct procedures, we continued

    The next exercise will be
    Arm Circles
    Starting Position
    Move
    In cadence
    Exercise

    We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain

    1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks

    1 burpee
    1… 5 cross over merkins
    1, 5… 10 triceps
    1, 5, 10…15 shoulder press
    1, 5,10,15 …20 curls
    1, 5, 10, 15, 20… 25 rows
    1, 5, 10, 15, 20, 25… 30 lunges
    1, 5, 10, 15, 20, 25, 30… 35 chest press

    Then back down, 30, 25, 20, 15, 10, 5, 1

    30, 25, 20, 15, 10, 5, 1

    25, 20, 15, 10, 5, 1

    20, 15, 10, 5, 1

    15, 10, 5, 1

    10, 5, 1

    5, 1

    1

  • More than we started with! – from Charmin

    As normal for YHC in an effort to leave no man behind, we started with a pre-beatdown count off with a count of 8. So each of the groups went off, runners went to the outside track, while knotters and Ruckers went backwards on the track.

    Noticing that the gates were locked, Ruckers ended up retracing our steps and even saw a mummy along the way. Discussion was had about positive language and how much progress we have made during our time in F3.

    Returning to the shovel flag with just enough time to spare, I notice that the area is more filled. Doing countorama and nameorama we ended up with 10. Proving that showing up late is better than not showing up.

    That being said, Thursday beatdown might need to move the start time for the later boys.

  • Casino Royale and The Gettysburg Address – from Triple Shift

    If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.

    I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
    Diamonds – Thrusters/Squats
    Hearts – No Cheat Merkins/Bench
    Clubs – Patti Cake Big Boi Sit-ups
    Spades – Body Row/Upright Row
    Joker – Farmer Carry/Run around NOMA
    A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
    K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
    Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
    J’s – 10 of suit and then Duck Walk to one side where the slate ends.

    For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.

    We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.

    Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
    Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

    But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
    Abraham Lincoln
    November 19, 1863