F3 New Orleans

Tag: Vagabond

  • 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

  • Blasting the Track – from Fracsac

    With red beans making their way through from Monday, 3 pax hit the track for a little afterburner blast. Sprint the straightaways and mosey between for 4.20 miles of work.

  • Oh look, here is a new spot – from Hokie

    On Saturday night, YHC saw no one had signed up to Q Renaissance, so I signed up and designed a plan for or workout.

    Sunday I woke up with a sore back and went ah heck, I need to come up with a new plan to accommodate and pull this off…. or modify greatly if no one shows up 😉

    As 0630 arrived, there were 5 other Pax present so on with a new plan we went…

    Warm-o-rama

    Facing the bacon

    20 side straddle hops,
    20 imperial walkers,
    10 Slow Vigodas
    10 Concrete Grabbers

    THE THANG –
    Mosey with frisbee to Children’s Museum. each time frisbee hits ground, 5 Hindu Merkins.
    Arrival at Children’s museum and we moseyed up ramp to porch area for

    20 Incline Merkins on Adirondack chairs
    20 Air Drama (squat to calf raise)
    20 Flutter Kicks

    Next evolution, we ran backwards, the length of side of Children’s Museum along pond side
    20 Burpees
    20 Low slow Squats
    20 Freddy Mercuries
    we attempted to Hang on overhangs for 1 minute but the moisture/condensation did not accommodate our attempt

    We partnered up and wheel barreled the short distance along the back
    Switch and wheel barrel back
    20 decline merkins utilizing the railing
    20 low slow squats

    We lunged the long length back to the Adirondack chairs for
    20 Bulgarian Splits squats each leg
    20 Bohemian rhapsodies

    We took our frisbee and moseyed to The Foundry stopping for 5 burpees with each drop

    One at the Foundry we had six stations with one station being run backwards to the track and run forward back to the playground as the timer
    2. LBC’s
    3. Pull Ups
    4. Bobby Hurley’s
    5. Big Boi sit ups
    6. Merkins

    As the time approached 0705 we made our way back the the rear of NOMA where we found Tool out on a run who joined us for Sunday Mornings and COT.

    As iron sharpens iron, so one man sharpens another – Proverbs 27:17

  • Happy LiveAid Day! – from Rudy

    37 years ago today. Live Aid. July 13th, 1985. For those of us of a certain age, it might be hard to overstate how big of an event this was. This was early MTV days (music videos!). Concerts were still treats (because I had no real source of income). But I remember watching and listening to the whole thing – the mystery of Phil Collins hitting BOTH stages. IN THE SAME DAY. So today, as I earn my name on the bat alongside Hokie, I put together a Live Aid playlist.

    The Workout:
    Filled up the MINI with a whole bunch of toys from around the house. Battle rope. Bricks. Cinder Blocks (oh, I’ve missed you aNDy!). Logs. Weights. Cones. A lonely Medicine Ball. Thanks to the early arrivers (War Eagle, Charmin, Bogey) who helped me haul all of this from the car out to the field. Get them arranged in a circle and then ponder the eternal Q question “Uh, how many PAX today?” Would I need 6 stations? 16 stations? One never knows.

    Warm Up: somewhere around 10 PAX in the circle at 530. So a mosey around the football field border. Vagabond coming in hot. Then Hokie. BooBoo with the usual Orange Waterbottle (is he EVER without that?).

    Circle up next to the flag (yup, I even brought one of those). SSH, IW, Windmills.

    Meanwhile, the playlist is pushing out Bryan Adams “Summer of 69”

    Next up: trying to herd cats. we’ve got 13 people. so make do with 12 stations. The timer is run a half-a-lap holding the Wood-let/Toothpick overhead.
    * Burpees
    * Medicine Ball PushUps (Diamond or Stagger, your choice)
    * Big wooden Stump Crunch (or Hammer)
    * Butter Fly w/ Weights
    * Battle Rope (in Squat)
    * Dips (yup, we hauled a bench out to the middle)
    * Bear Crawl/Crawl Bear (about 20 yds out & back)
    * Rifle Carry a Cindy Block (again, about 20 yds0
    * Calf Raises on the other Cindy (WHOA Pillsbury! You ok there??? Hold onto the Flag!)
    * Brick Shoulder Taps
    * Curls w/ Weights
    * The big old log – Overhead or Bench Press

    12 stations. I do appreciate Frac BARKING instructions when it was his turn to run with the bat. We need more PAX who are less disruptive! (nah, that’s no fun…)

    Oh by the way, any PAX could buy a “skip” for the cost of 6 burpees for themselves PLUS 2 burpees for Charmin. (One time Charmin attempted to tell YHC that the Q couldn’t just tell 1 PAX to do something. I believe he has been corrected of that misconception.)

    So as we skipped through Sting’s Message in a Bottle (too slow), We Are the World (too cheesy) Madonna’s Get Into the Groove (Madonna?!?) and a few others – Charmin got plenty of burpees in (so did War Eagle for that matter).

    2 songs were Q-declared NO SKIP ALLOWED: Roll with the Changes (REO!) and Radio GaGa (Queen)

    13 loops through got us to 605. Partner up with one pair bricks each. PAX1: Floyd Mayweather. PAX2: Crab Walk/Walk Crab 20 yds out & back. Rinse and Repeat. Finish with a final 3 burpees for Charmin as we hit 615.

    COT: Count Off. Announcements. My word for the day – Intentionality. Asked all the PAX to frame a thought of something they are thankful for, and then commit to INTENTIONALLY showing their thanks to that person today. Not accidental (i.e., we all try to be nice to our family). But intentionally. Above and Beyond the norm. Something done specifically AND explicitly to show appreciation and thanks.

    War Eagle took us home. And THANK YOU to the PAX for helping me haul all this stuff back to the car (where Hand Gernada discovered, apparently for the first time, that YHC has ND stuff plastered all over his car….)

  • 100s – from Vagabond

    Face the Bacon Warmup

    100 reps apiece around the lake
    step ups
    big boi
    irkins
    squats
    plank jack

    Pass the ruck along the way

    Sunday mornings