F3 New Orleans

Tag: Vagabond

  • A squirrel while doing squrls – from Boo-Boo

    After the standard disclaimer. PAX moseyed to the rock pile for warmup including SSH x 31, Arm circles 10 forward/ 10 backwards, Abe Vigodas x10, Grass Grabbers x10, Mountain Climbers x 20, and Toy Soldiers aka Hairy Rockettes aka Kim Jung-uns.

    PAX were instructed to grab a medium rock and proceed to the parking lot near the “running path.”

    LT. Dan across parking lot to the gym.

    3 sets of 25 (Or is it two? Let’s stick with three) triceps extension/chest press (75 total)
    Mosey 50 yards, 10 mountain climbers (2 is 1), and Bernie Sanders back

    SSH waiting for 6

    3 sets of 25 rows (75 total)
    Karaoke 50 yards, 10 American Hammers (2 is 1), and Karaoke back

    SSH waiting for 6

    3 sets of 25 (75 total) squrls (squat, curl)
    Mosey 50 yards, 10 LBCs, and mosey Back

    Tclaps to Rudy, who was the only PAX to complete the third set of squrls. Ironically, on his return mosey, Rudy chased a squirrel (while yelling “squirrel, squirrel”) that was innocently trying to cross the parking lot on its way to get some breakfast.

    Once PAX gained their composure from Rudy’s delirium caused by oxygen deprivation, they returned their rocks and moseyed to the flag.

    COT, prayer lead by War Eagle, OUT! It’s always an honor to lead HIM and helps me to become a better leader.

  • Pax Choice – from Vagabond

    Warmup

    Circle up for ring of fire
    slow burpees everyone all time
    each person does 15 in sequence until everyone has done each one time
    *merkin+shoulder tap
    *squat+kick
    *big bois
    *jump reverse

    Pax Choice with Rock @ Fountain (pax picks 1 of 3 exercise options from a bowl with option of 10 burpees allowed each time)

    Sunday mornings

  • Happy FATHERS DAY – from Hokie

    Five Pax celebrated FATHERS DAY

    F ield of dreams
    A lternating leg step ups
    T riple Check
    H ail Mary
    E mpty Wheelbarrel
    R ocky Balboa
    S unday Morning
    D onkey Kicks
    A nimal Walk
    Y urpee

    We then closed with Sunday Mornings & Mary

  • If Not Me Then Who? – from Fracsac

    YHC got a text from the Site Q late last night that he was Down Range and asked if YHC could take it. Being tired and sore, the answer wanted to be no. Then YHC remembered a saying. “If not me, then who?”

    5 Pax for the Wally sprint. Mile warmup, followed by the ladder of 100m up to 400m with a 100m recovery between each. Up and down until 0615.

    COT

  • Joey Bovia Memorial – from Hokie

    BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week

    Warm up
    8 SSH
    31 Shoulder Shrugs
    10 Abe Vigoda
    24 grass grabbers
    3 burpees

    24, of Kenner, La.;
    assigned to 3rd Combat Assault Battalion,
    3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
    died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.

    8 stations – 31 reps each station

    4×4’s while waiting on the six

    Start with arms raised in a standing position,
    burpee into plank
    followed by four Merkins
    followed by four mountain climbers with each leg.
    “One” is completed when returning to the standing position with arms raised.
    Wash, rinse, repeat.
    Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
    .

    1. Bear crawl merkin 1.2.3.merkin
    2. Alligator Merkins
    3. Ballerina Toe Squats
    4. Australian snow angels
    5. Big Boy Sit-up-Ups
    6. Blades of Steel
    7. Bohemian Rapsody
    8. BOPO burpee – one leg merkin – plank- one leg merkin

  • May the 4th be with You – from Boo-Boo

    YHC was finally able to get a Q spot for El Diablo around Rudy, Hokie, and Fast Tax who are locked in a race to be the first to add their name to the miniature bat Hawg received 10 years ago for being one of three attendees at a Zephyrs game.

    YHC lead the PAX on a short mosey to the field for a warmup consisting of ordinary warmup exercises. I added in MNCs since Frac was in attendance. Since there wasn’t 100% dance compliance, a 10 burpee penalty was imposed.

    As YHC was ready to move into the meat of the beatdown, he was met with significant resistance for not including Imperial Walkers in the warmup since it was May the 4th. Being a man of the people, YHC obliged to stop the bellyaching of the sci-fi sect of the group.

    With smiles on their merry faces, YHC led the group to the track for BLIMPS as a mode of transportation to the rock pile bc a mosey just wouldn’t be sufficient. The typically quiet and non-judgmental Rudy pointed out that YHC substituted plank jacks with another exercise. The poor guy forgot that modification is acceptable in the F3 world, and we were still able to spell BLIMPS correctly.

    Upon arrival at the rock pile there was the typical banter regarding rock size. PAX were instructed to figure it out as it is not YHC’s place to judge another man’s rock!

    Off to the 50 yard line for 10 Rounds of Tyson, which consisted of all exercises in cadence. At some point Macgyver showed up late and rockless. Initially he was instructed to rifle carry the “bat” until instructed otherwise, but Triple Shift quickly seized the opportunity to shed his oversized rock by switching with Macgyver. Other PAX, namely Rudy, also took advantage of the opportunity to share/shed his rock with the lad.

    While that was fun, all good things must come to an end. PAX returned their rocks to the rock pile and gather for some Mary in the vicinity of the rock depot.

    Mosey to the flag exactly on time! COT, prayer, OUT!

    It’s always an honor to lead HIM! Thank you for the opportunity.

  • Frac Week Kicks Off – from Fracsac

    YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but no “Whiskey-Dicking!”

    Face the bacon for standard warmup which included some arm circles and MNC where dancing was highly encouraged!

    Mosey to the field for a little EMOM with 10 burpees x 5 minutes. The pax easily completed this task, questioning YHCs stopping at 5 minutes!

    Mosey to the hill near the LCM for some gravity derkins and Big boi sit-ups. Then circle up for some bear crawl and Catalina Wine mixers x 10.

    Mosey back toward NOMA with Good Morning Burpees fun. YHC found a young lady walking and veered in that direction. BayWatch yelled good morning from about 50 yards away, which did not earn a return good morning. Said lady seemed to pick up her pace in the opposite direction. 10 burpees for the pax!
    Mosey to NOMA where more good mornings were called out. Total at this point was 80 burpees.
    Set up some cones in the field for a few minutes of ultimate football with burpees . It was 3 on 4, with YHC, Vagabond and Surge thumping the other team. It’s YHCs week, so slight bending of the rules are allowed….

    Back of NOMA for 5 x Sunday mornings.

    Good morning Burpees again on the way back to the flag!

    Roughly 100 burpees complete on top of the other awesome stuff.

    COT

    NMM

    – If you listen to the F3 COT podcast, you heard our Nations Nant’an (Slaughter) questioning if the Pax were getting soft on the 1st F. Frac Week will determine if that is true. The HIMs at the Renaissance proved him wrong! Solid work from these Pax!
    – What is “Whiskey-Dicking” you ask? From the F3 Lexicon it is the Tentative execution of a task. In other words, not completing the burpees because you don’t want to. Are you modifying or are you Whiskey-Dicking??
    – Thanks to the 6 Pax that joined to kick off Frac Week!

    SYITG!

  • A Mary inspired Mothers Day Beat Down – from Heisenberg

    Warm up
    Imperial Walkers IC 11
    Abe Vigoda IC 10
    SSH IC 20
    Diver Down – descending shoulder taps using the Noma Stairs 8, 7,6,5,4,3,2,1
    Plank o Rama – High Plank IC x 10 Parker Peters, Peter Parkers, Mountain Climbers, Plank Jacks , Repeat at Low Plank
    Did you know our Mom’s gained on average 25-30 lbs creating us. To briefly simulate for 30 minutes the commitment and suffering of our mothers endured in giving us the gift of life the four of us took turns front carrying the following “babies” around city park
    1. 30 lb ruck
    2. 30 lb ruck + Acura spare tire (awkward unknown weight)
    3. 20 lb ruck plate carrier and 27 lb kettle bell
    4. 60 lb sandbag AKA “Sandy”
    We carried our “babies” to the screaming tree for some Mary – LBC, Pretzel Crunches 8 count body builders.
    Grab a different baby and continue around the loop. We stopped for some 1776. Performing big boy sit-ups, 5 burpees in the middle and plank jacks.
    Rotate baby and head back to NOMA.
    Finished with 3 Sunday Mornings
    Prayed for Mothers

  • Lil Somethin’ Somethin’ – from Vagabond

    5 pax did boot camp + 3 Double Nickel training for 10 miles

    16 descend to 0 by 2s
    – big bois
    – merkin
    – side squats

    Rock / coupon – timer runs with or without rock around perimeter of great lawn – partner up… every team has coupon off the ground entire time
    – burpees
    – curls
    – overhead press
    – kettle bells
    – X factor
    – lunges
    – jump rope

    50 step ups R/L

    COT