F3 New Orleans

Tag: Vagabond

  • The Q Kicked his own BUTT. – from Mambi

    Warmups:

    SSH
    Abe vagodas
    Grass grabbers
    Hill Billy’s
    Peter Parker’s
    Parker Peter
    Mountain climbers
    Arm circles
    Self-love
    The Thang

    Thang 1:

    Mossy to museum
    Dora
    100 Durkins
    200 step ups
    300 dips
    Bunny hop to the top of noma

    Thang 2:

    Circle up for Mary
    20 x LBC
    20 x dying cockroach
    4 minutes blank

    Thang 3:

    Mosey to the backside of Noma

    Wall chair
    Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.

    Sogo – 25 4 count Merkins
    Macgyver 25 air squats
    Triple Shift 15 burpee’s
    Mahatma 15 4-count gas pumper
    Surge 30 lunges
    Lt. Dan 5 wall Merkins

    Mosey back to the flag for more Mary
    Vagabond 40 hello dolly’s arms up
    Catfish 20 something crazy can’t remember but they sucked.

    C.O.T.

    Announcements
    Prayer

    Coffee at Café Navarro

  • A Circle work beatdown – from Mambi

    YHC went to coffee the Friday before and in the middle of a conversation @Fast Tax, simply said “When was the last time you Q’ed Rock City”, YHC responded, it’s been a while? Ok, you are the Q this coming Monday. YHC, was like OK, sure.

    YHC showed up a few minutes before 5:30 and greeted all PAX gave the disclaimer and mosey to the Rock Pile for warm-ups.

    Warmup:

    SSH
    Hillbilly
    Abe vagodas
    Self-love
    Peter Parker
    Mountain climbers
    Arm cycle

    The Thang:

    YHC instructed all PAX to grab a Rock don’t go too heavy We will be using them ALOT!

    Thang 1:

    Dora
    Curls 50
    Rows 100
    Squats 150

    PAX 1 ran to the end of the parking lot while PAX 2 performs the exercise.

    Thang 2:

    Circle workout – YHC assigned each PAX to 1 station having a total of 8 stations and instructed them to pick an exercise for that station and to do the exercise until another PAX relieves them.

    The 8th PAX/ 8th station would do 10 Merkins then run to the first station. The PAX at the first station would run to the 2nd station and start doing the exercise of that station until the next PAX relieves him. The PAX at the 2nd station will repeat the process at the next station and PAX continues to go around until each PAX returns to his starting station.

    8 Stations
    1st Merkins (the count)
    2nd Rock overheard leg lift
    3rd Man makers with rock
    4th Triceps
    5th J lows
    6th Curls with overhead
    7th Calf raises
    8th Absolutions

    Mosey to the Rock Pile return Rocks and do a little Mary.

    Back to Flag:
    Announcements
    Prayer

  • Lovin’ The Elevator – from Hawgcycle

    Conditions: Partly Cloudy, 79 degrees, 91% humidity, Wind 4.5 mph from SE

    Warm-up: SSH x 31; IW x 20; Mountain Climbers x 20; Grass Grabbers x 10; Peter Parker x 15; Windmills x 10

    Mosey to the Rock Pile, grab a rock and proceed to the field of divots.

    The Thang:
    Elevator with Murder Bunnies
    • 10 Man-Makers, 10 Murder Bunnies
    • 20 Curls, 10 Murder Bunnies
    • 30 Shoulder Presses, 10 Murder Bunnies
    • 40 Rows, 10 Murder Bunnies
    • 50 Chest Presses, Murder Bunny back to the start (40ish)
    • Repeato

    Deliver the rocks back to the rock pile

    Bear Crawl from Rock Pile to where the new sidewalk meets the path (about 0.1 miles or so)

    Mary: Dying Cockroaches x 25; Big Boi Sit-ups x 10

    Quick Mosey back to get my phone and flops and then back to the flag

    COT
    • Manscaping after Mothership this Saturday
    • Prayers for Tubbs mom post surgery
    • Prayers for Tenderloin
    • Prayers for friends with blood diseases/cancer

    Moleskin
    • Showing up to Q with your shirt inside out isn’t the best way to gain the respect of the pax and convince them that you have it all together
    • PVC has probably been to 100 workouts and never to one that I Q’d. That’s on me.
    • The Bogè was pushing hard today. He’s more than just a pretty face with a velvet voice.
    • Mahatma and HG are ready for the one mile bear crawl
    • Boo Boo is one workout away from getting his name on the bat and securing the final Dat Wood t-shirt.
    • Rudy has his birthday Q this Saturday. This is like the 5th thing he’s done in August to celebrate his birthday. I heard he was at the Foundry this morning for what he was calling Battle FrisBirthday. Does anyone know when his actual birthday is? Is it in August? Is this a month long celebration? A two month celebration? What are we dealing with here?

  • Rocky Top – from Vagabond

    Warmup mid football field then onward to rock pile and then to hill where pax did 11s back and forth from bottom to top: not sure what you call it but squat down to pick up rock on ground and hand clean it above head, then back on the ground again (1 rep) and then bear crawl to top of hill and other exercise was bob-n-weave. After 11s bear crawl to other side of hill pushing rock. Death marched to gym with rocks. Circled up for pax choice rock exercise while rotating counter clockwise to use each others’ rocks. Return to rock pile and flag for COT.

  • Live Oak Relay – from Vagabond

    Warmup, then on to the oak row, right left side. Going, one pax bear crawls to next tree while others plank, then others run to catch up when pax, and next pax crawls while others plank, and so forth, to the end. Returning on other side pax lunge walks or squat walks while other pax do 1 of 3 exercises (imp walker, or SSH, or al gore). Last five trees did 5 burpees at each. Sunday mornings and LBCs to close out. Closed with word of reflection and encouragement to make room for God.

  • The Original Bootcamp – from PVC

    I spread myself thin. Thanks for picking up the slack WarEagle.

    Warmorama without the intended Q. Q showed up with Tire, rope, kettle bell. And plate.

    Thang:
    Passed rope through the tire and pulled from one end of work out pad to next as timer.

    Pax rotated between Big boy sit up with ruck plate, kettle swing, step up and merkins.

    Rinse repeat

    Coolorama

    COT

  • You Were Warned! – from Fracsac

    YHC arrived a little early to set up for what would be a serious beat down. The Pax started to join, wondering why they didn’t seek a different AO since this was clearly labeled “This is gonna suck.”
    A Down Range Pax from Waxhaw arrived with a couple minutes to spare, glad YHC planted a flag today. Jingles had no idea what he was getting himself into….

    At 0530, disclaimer given with a short mosey to the field for a warmup, which consisted of normal stuff. Only things worth mentioning were the Toy Soldiers and Moroccan Night Club where dancing was highly encouraged.

    Motivator – a deconstructed SSH. That got the Pax attention!

    Seven cones set out 5 yards apart for Lucky 7 BLIMPS.
    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run to other end zone and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    Deconstructed Burpees – squats, thrusters, merkins, thrusters, squat jumps. Once complete, put it all together for burpees with the 30 seconds remaining.

    Mosey back to flag for COT

    Thanks for joining me today.

    SYITG
    

  • Mad Basketball Skills – from Fracsac

    5 Pax showed up to get the week off to a good start at the Renaissance.

    Warmup was the usual stuff facing the bacon.

    Next up was stations.

    Station 1 – Burpees AMRAP
    Station 2 – kettlebell swing with coupon
    Station 3 – Frac Special with the 60 lb sandbag – Sweetness
    Station 4 – Big boi sit-ups
    Station 5 – Dribble the basket ball back and forth in front of NOMA- Timer
    Rinse and Repeat

    Next up 11s on the steps of NOMA- burpees and squats

    Next was a basketball passing drill to the back of NOMA- 4 dribbles max then pass. Penalty for losing control or excessive dribbling. We did 8 counts.

    Sunday Mornings

    Return to flag with passing drills and 8 count penalties.

    COT

    T claps to Surge for EHing our newest Pax Bullseye! Welcome!!

    SYITG