F3 New Orleans

Tag: Vagabond

  • Guest Q Krank – from Fracsac

    Rudy and FracSac planned on an hour long run to train for the upcoming Double Nickel, then two DR pax showed up from the Houston area, Fort Bend to be exact. It was Krank with an FNG in tow, in town for the Final Four. We couldn’t abandon these HIMs and with that we had a sudden change.
    Krank asked to take the Q, and we obliged. He then pulled several rucking toys from the bed of his truck, as if he was prepared! Impressive! Here’s what we did.

    Warm up
    30 – SSH
    10 – Burpees
    10 – Abe vigota
    10 – Grass grabber
    10 – Burpees

    The thang
    Chubby DORA 1,2,3 (heavy) – carry heavy bag, or ruck length of field.
    100 – Burpees
    200 – Squats
    300 – BBSU

    Duck duck lift – single PAX Mosey the circle, drops bag at the feet of the “goose”. PAX picks up sand bag and chases HIM.

    Indian run rifle carry 4 bags/rucks – 1 lap

    Indian Run no weight

    Pass the dutchy – sand bag pass around circle left/right

    5 penalty burpees for dropping the bag

    10 – Burpees
    35 – SSH

    MOSEY BAG TO FLAGS
    10 – Burpees

    COT

    Welcome Barnyard, newest addition to the Fort Bend region via New Orleans.

    SYITG

  • Heavy Stations with Burpees – from Fracsac

    YHC arrived at the Renaissance to find Vagabond completing his community service by picking up trash left on the steps of NOMA. With battle gear offloaded at the fountain, it looked like it would be 2 at the Reni, until 3 other pax came in hot. It was a solid beat down festival!

    Disclaimer given, then mosey to the NOMA steps to face the bacon.

    Warmup was typical. Moroccan Night Club dancing made the bacon sizzle!

    The Thang

    Mosey towards the big lake track for 5 minutes EMOM x 10 burpees.

    Mosey back to the fountain to put the battle gear to use. 5 stations:
    1 – Coupon triceps
    2 – Coupon Squarls
    3 – Burpees
    4 – jump rope
    5 – Ruck sack or Sweetness Run to bridge and back (timer)
    Rinse and Repeat

    Finished off with Sunday mornings in the back of NOMA.

    COT

    SYITG

  • Just another Renny – from Vagabond

    Warmup
    Burpee Suicides
    Step-ups
    20 mins of Mary/Core with coupons
    Sunday Mornings

  • Co-Q: Silver Hair & Bama Boi – from Vagabond

    Vagabond recruited War Eagle to share the Q at T – 12 hours and picked him up to make sure he’d show

    Entire beat down on great lawn

    Typical warmup routine 10 mins

    3 Man Tag Team (runner was timer)
    -end field: burpees Pax 1
    -bear crawl zone/run Pax 2
    -end field: prisoner kneel Pax 3
    -run/bear crawl zone

    Merkin suicides x10 palm trees

    Pax Choice 100 of something
    -100 sit-ups
    -100 shoulder taps

    Ring of Fire
    -Al Gore
    -Bonnie Blair

    Bear crawl tag – 3 rounds (I think)

    10 burpees + 10 8Counts

    COT

  • 21s – from Vagabond

    Black Jack 21 – again…

    21 reps of 21 exercises

    Benches
    -dips
    -burpees
    -step ups

    Top
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Descent 1
    -derkins with alternating shoulder tap
    -side squats 1is1
    -upward flutter kick 4 count

    Descent 2
    -decline alternating toe taps 4 ct
    -lunges 2is1
    -incline sit-ups

    Descent 3
    -decline plank jacks 2is1 (4 count)
    -Bobby Hurley
    -incline box cutters 1is1

    Descent 4
    -decline shoulder taps 4 count
    -bob & weave
    -incline on back alternating toe touches 2is1

    Benches
    -decline plank step ups
    -incline wife pleasers
    -1 legged step up

    Field
    -alternating toe taps
    -prisoner kneel
    -American hammers

  • Gambling for Gains – from Baywatch

    It was a glorious Sunday morning in City Park where 6 PAX gathered for a Vegas style game of chance with no fear of returning home broke (at least not monetarily). Tripleshift was so enthused he showed up one hour early! Apparently trying to outsmart your smart phone regarding daylight savings time is not such a smart idea.

    With the clock striking 0630, we gathered on the museum steps for the warmup.

    Imperial Walkers 20x
    Mountain Climbers 15x
    Arm Circles F/B 15x
    Shoulder Taps 20x
    Abe Vagodas 10x
    Self Love OWN

    The Thang

    YHM came with a plan…a roll of the dice to decide our fate. A list of 12 exercises were written out on poster board. Each PAX took turns rolling the dice to see which one we would perform. After each exercise, we ran a lap around the museum and rolled again.

    1. 8 Count Body Builders – 15x
    2. Burpees – 25x
    3. Merkins – 35x
    4. Decline Merkins – 20x
    5. Lunges – 30x
    6. Dips – 40x
    7. Box Jumps – 20x
    8. Crab Walk – Around inside fountain
    9. Bear Crawl – Around outer fountain curb
    10. Squats – 50x
    11. Step Ups – 100x
    12. Deep Sea Divers – 3 merkins per step

    Now, I know what you are thinking. And, yes, I admit there is a flaw in the list. 1 through 12?? How can you roll a 1? Well, you can’t as it turns out. As I told the PAX, I’m a lawyer not an accountant. However, like a good husband, I placed most of the blame on my M because she’s a doctor and allegedly smarter than me, but she didn’t catch this error either. Nonetheless, the great and mighty Vagabond did manage to roll a 1 by just rolling one dice so we were able to do some 8-count body builders after all. After getting through 6 rounds or so the clock was winding down.

    So, we moseyed to the rear of the museum for 5 rounds of Sunday Mornings and then finished it out with a COT back at the flag.

  • OG Black Jack 21 – from Vagabond

    Warmup

    Black Jack 21
    21 reps of 21 exercises

    Saddle up with rock

    Stairs
    -dips
    -burpees
    -calf raises

    Levee
    -derkins
    -prisoner kneel
    -upward flutter kick 2is1

    Wall
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Central Square
    -alternating toe taps 2is1
    -lunges 2is1
    -sit-ups

    Top of Ramp
    -plank jacks 2is1 (4 count)
    -Bobby Hurley
    -box cutters 1is1

    Middle Square
    -step ups
    -bob & weave
    -v ups

    Top of levee
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps 2is1

    River side
    -thrusters
    -side squat with weight
    -American hammers

    Extra:
    -Plank up and moseying

    COT

  • I will Rock Q – from Kenna Brah

    March 14 2022 Rock City
    15x Wanm up
    Arm Circles front/back
    Standing Twists l/r
    Imperial Walkers
    Tin Soldiers

    To the Rocks, to the field
    RND 1
    15x each
    Pullovers
    Chest Press
    ON KNEES- OHP
    ON KNEES – CURLS
    From KNEES Single Leg Up
    Run around goal post repeat for 3x

    RND 2
    From KNEES Single Leg Up ROWS
    DeadLift
    Front Raise
    Tricep Extension
    Run around goal post repeat for 3x

    7 min of Mary with ROCK
    Back to flag –
    COT – OUT!

  • I got you buddy – from Bogey

    Brief warmup…
    Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.

    To the gym…
    20-Merk/Calf raises/Monkey H. then a lap
    15-….
    10-….
    5-…

    To the Pavilion
    Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10

    Peoples Chair – 30sec/30 sec w/ air curls

    To the rock pile…
    All with rock
    15-Curls/Rows/Ov. Press/Triceps
    10-…
    5-…

    Frisbee Toss game

    COT

    Gratitude!