F3 New Orleans

Tag: Vagabond

  • PYDHY – from Vagabond

    Warmup

    Circle up – challenge to see how far we can push ourselves beyond mental limits

    PYDHY – “Push yourself don’t hurt yourself”
    do as many as you can side straddle hops facing outward so you can see other pax – stop when you get tired (not speed but total number)
    do as many as you can shoulder taps – stop when you can’t do any more

    When done turn around LBCs in your own
    Was the number surprising to you?
    We’ll do again another time – remember your number

    Partner up

    throw frisbee, kick ball to each other back and forth 10x each
    frisbee touches or ball bounced ground, 5 burpees/3 8 cts

    Peristyle benches 15 reps
    Squats while waiting

    Dips
    Derkins
    Irkins
    R leg step ups
    L leg step ups
    R Hungarian split squat
    L Hungarian split squat
    Incline wife pleaser
    Plank walk up/downs

    Ring of fire
    Bonnie Blairs
    Al Gore

    Mary

    Great lawn – soccer

  • Consistency – Unchanging In Nature, Standard Or Effect Over Time – from Charmin

    With Q Source being directly after this beatdown, YHC reflected on the fact that results are often brought about through Consistency. There was the normal group of KnOTers, Kennah Brah as the Lone Rucker, and a handful of Runners. Everyone did their own thing at their own pace and made it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.

  • 4 Corners – from Vagabond

    Warmup

    2 laps round track with rock – 15 reps each corner
    Rows
    overhead press
    curl
    Knee lunges rock twist

    Parking lot – conveyor partner up
    1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back
    Pax 2 big bois while waiting then backward runs to get rock brings it back rifle carry
    3x

    Gazebo pax choice

    Al Gore with rick extended

    COT

  • Easy as 1, 2, 3 plus an FNG – from Bolt

    The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.

    The Thang:
    Dry dock ladder up the bleachers
    Squat ladder in reverse count down the bleachers, mosey to playground.

    Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.

    Easy as 123 (AMRAP):
    Chest press 1 min (really made the burpees tougher)
    Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
    Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)

    Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???

    Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.

  • The not so secret Wally Sprint – from Fracsac

    The Wally Sprint AO is no longer a secret, as could be seen with 17 posting today. Dinghy scoped it out last week and inevitably reported back to Moana that it was indeed an acceptable place to post. So Moana put his EH hat on and brought in a new member to our cult….err….Group!

    10 Pax sprinted under the direction of Pai Gow while rest did Knots or S&M. There’s something for everyone on Tuesday at Pontiff, so come on out and then hit up the Discipline is Destiny discussion after.

    COT

    NMM

    Welcome Judy P! It’s a reference to a judge and his last name is Long. Apparently we need help in the naming category. TCLAPS to Moana for the EH!

    Oh, and Strava tells me I’m a local legend in the 400M at Pontiff. Think you can take the title? C’Mon!

    SYITG

  • Doin the Do – from Vagabond

    Warmup

    Great Lawn
    Jump ropes partner up
    1 pax jump ropes while other runs to middle of field to come, 1 burpee and back peddles
    5x

    Plank
    1 pax runs to cone with rock rifle carry drops rock
    Pax 2 runs to get rock brings it back
    5x

    Bear crawlf
    pax crawls until he can’t while other pax walks with him doing curls to end and back of great lawn x2

    Peristyle
    plank walks with hands
    plank walk with feet
    balls to wall shoulder taps
    People’s chair

    Front of peristyle alternate every bench
    10 dips
    10 alternating step ups

    Mary
    COT

  • Friday morning Football – from Pool Boy

    Weather a nice 81 degrees. Quick disclaimer as Knots headed for their workouts and we hit the football field. With it being football season, thought some of us could relive our glory days.
    WARMUPS of:
    SSH
    Grass Grabbers
    LBC’s
    Arm circles
    Peter Parkers
    Imperial walkers
    Hillbillies
    Merkins
    7 FOOTBALL WORKOUTS
    1ST Karaoke 40 yds- 10 merkins. Karaoke 40 yds back – 10 merkins
    2nd Backpedal 40 yds – 10 merkins. Backpedal 40 yds back – 10 merkins
    3rd High Knees 40 yds – 10 merkins. High-knees 40 yds back – 10 merkins
    4th 12 up downs
    5th With 4 cones in a square, back pedal to 1st cone, then shuffle to 2nd and sprint. 5x
    6th With 4 cones in a square, bear crawl to 1st cone, then karaoke to 2nd and sprint. 2x
    7th With 4 cones 3 yds apart, agility drill of shuffling feet. 5x

    Game time! After a few rules, a football game commenced.
    Team 1(shirts): FNG(Manziel), Wedding Planner, Hand Grenada, Mayhem
    Team 2(skins): Pool Boy, Mahatma, Vagabond, Architect
    I believe skins took it 3-2.
    All time QB – Bogey Montana

    Some Mary to finish out.
    COT. We welcomed FNG – “Manziel” to the group

  • 79° with a gentle breeze – from Hokie

    12 pax awakened to 79° and a gentle breeze and came to the Wally to run, run faster, run not as fast, walk, ruck & KnOT

  • Im Promp 2 – from Vagabond

    Warmup, track lap, 11’s with rock in field, circle up exercises with rock, Indian rum, Bobby hURLey’s , cot

  • 1988 National Championship – Again – from Rudy

    YHC decided to start the Birthday Week bonanza with a replay of his very first Q

    1988 National Champions – A Year in Review

    So as 530 struck, 9 PAX set off to the rock pile (it would grow to 12 as late arrivers Heisenberg, Mr Rogers and Wedding Planner joined us during the warm up) while another 5 went off for KoT.

    Circle Up for quick warm up to get blood moving. Grass Grabbers and Don Quixote (what they were called back in 2016, according to my backblast) and then describe the workout. Hand Grenada had the audacity to talk smack about the recency of this national championship. Yet he proudly recalled the 1959 Ole Miss championship year.

    Lets relive the year.

    Game 1: #13 ND 19 – #9 Michigan 17. 5 foot nothing freshman Reggie Ho boots 4 FGs. 19 count IW, SSH and Peter Parkers. False Start as Frac appropriately notified the Q that he was performing Hillbillies. And a 5 burpee penalty applied to Kenna Brah for talking smack.

    Game 2: ND 20 – MSU 3. 20 Merkins in cadence. NOLA football star Michael Stonebreaker returns an INT for a TD.

    Grab a Rock.

    Game 3: As our young QB (Tony Rice) starts showing of his arms, we’ll start working our arms. ND 52 – Purdue 7. Overhead x15, Curl x15, Row x15, Push x7. Drop the rock (Yes, Mayhem – that was 52 total)

    Game 4: ND 42 – Stanford 14. Repeat with x13, then x3 for the Push.

    Game 5: TRAP ALERT! Looking forward to upcoming “Game of the Century”, ND squeaks by. ND 30 – Pitt 20. Repeat with x9, then x3 for the Push

    Mosey to the football field, leave the rock on the baseline as we won’t be needing it for a bit.

    Game 6: Catholics vs Convicts! #4 ND 31 – #1 Miami 30. Hero of the game, Safety Pat Terrel with an interception return, and breaking up the potential game winning 2 pt conversion with 30 seconds remaining. We’ll sprint the 50 yards, 10 Squat Jumps, sprint 50 yards back.

    Games 7 & 8. The Military Academies. ND 41 – Air Force 13, and ND 22 – Navy 7. Suicide Sprints and Burpees. 10/20 then 10 burpees. 10/20/30 then 7 burpees. 10/20/30/41 then 5 burpees. Mr Rogers is FLYING through this.

    Game 9: ND 54 – Rice 11. Rocket takes it to the house! 80 yard sprint. Oh wait, HE DOES IT AGAIN. 80 yard sprint back.

    Grab your rocks, head to the pavillion

    Game 10: ND 21 – PSU 3. Bad weather so the passing game is shelved, leaning on the stable of RBs. Work our quads with Step Ups – x21 each side.

    Game 11: 2nd “Game of the century” of the year. #1 ND 27 – #2 USC 10. Coach Lou Holtz sends 2 starters home for “improprieties”. What integrity! We’ll take a seat in the people’s chair and watch the game with them. 27 seconds, then 10 curls. Repeat.

    Getting late – return rocks, head back to the flag.

    Game 12: #1 ND 34 – #4 WVU 21. Finish up with 34 LBC as we were running behind.

    COT: Count Off, Prayers for Mr Rogers for his surgery this week. He swears he’ll be back for the Friday Birthday Q!!! YHC remains incredibly grateful for this group of men and the accountability and encouragement they bring. Prayers that we all may bring those same skills and abilities to all of our encounters.