F3 New Orleans

Tag: Vagabond

  • Tulips at the Renaissance – from Fracsac

    YHC was way off mission for a couple weeks and knew the best way to kick off the get right campaign was by taking the Q at the Reni.

    Vagabond, Hokie, Heisenberg and MacGyver joined YHC just to see what was in store….but they knew…

    With the Tulips in bloom, this was the ideal opportunity to share some fun facts about these highly sought after perennials.

    Warmup was typical stuff, like SSH, AV, GG, and AC. Threw some IW in too. Finished with 10 x 8 count Body builders.

    Mosey to the Tulips. 10 burpees OYO.
    Fun fact, tulips only bloom for 3 to 7 days, so we did 3 minutes of embrace the suck:
    7 SSH, 7 Merkins and 7 jump squats (AMRAP)

    If you ever run out of onions, use a turnip bulb. It’s edible. That was a very useless fact….
    EMOM 10 Burpees x 5 minutes

    Mosey a little further down. Tulips come from Central Asia (not Holland) and the word comes from the Turkish word for “turban.” I guess the tulip looks like a turban. Another Embrace the suck x 3 minutes.

    Mosey to the singing oak.
    EMOM 10 Burpees x 5 minutes
    If you ever need color in your dish, use tulip petals. They’re edible.

    Mosey back to the Tulips. How many petals on a Tulip? There are 3. It looks like 6 because the sepals are very similar to the petals.
    EMOM 10 Burpees x 3 minutes.

    There are approximately 150 species of tulips, and we completed 150 burpees total….

    Head toward the back of NOMA. What’s the only color of the rainbow that does not truly exist in Tulips? MacGyver guessed blue and he was right!

    3 minutes of Sunday Mornings.

    Back to VSF for COT.

    100% attended Coffeteria!

  • Day One of Lent – from Boo-Boo

    Five PAX braved the 48-degree, post-Mardi Gras gloom to start Lent off right! Disclaimer given and mosey to the rock pile. Vagabond was a little behind to bring the real wood donated by Scantron.

    Warmup: 31 SSH, 15 GG, Batwings, LSS, and Toy Soldiers (hairy rockettes)

    Grab a rock you can lift over your head at least 100 times.

    Three rounds of the following were completed:

    25 triceps extension/chest press
    Run 50 yards out, 10 mountain climbers (2 is 1), and back

    25 rows
    Run 50 yards out, 10 plank jacks (2 is 1), and back

    25 squat, curl
    Run 50 yards out, 10 American Hammers (2 is 1), and back

    1 minute low plank just for good measure!

    Coupons returned. Lazy Boyz and dips completed near the rock pile. Indian run back to the flag handing off the 60 poundish wood!

    COT- Prayers for Brian suffering with ALS, Tara fighting breast cancer, and YHC’s M for a clean bill of health.

    120% participation at coffeteria (Triple Shift attended despite no workout)

    It’s always an honor to lead HIM!

  • Rain, Pain and Gain – from Kenna Brah

    5 PAX Showed up on a gloomy, misty, chilly or my Renaissance vQ.
    Started with Imperial Walkers 20
    Low Slow Squats 15
    Arm Circles of 4 varieties @ 10 each
    Tin Soldiers @ 16

    THANG
    Stacking Exercise – Repeat the previous exercises at each stop along the way, stacking the movements.
    As we mosey around the lake:
    Start with 5 Burpees, Mosey
    ADD to Burpees, 10 Merkins, Mosey
    ADD to the prev ( You get it now) 15 LBCs, Mosey
    ADD 20 Lunge Walks, Mosey
    ADD 25 SSH, Mosey
    ADD 30 Dive Bombers, Mosey
    ADD 35 Freddy Mercury
    Jaunt over to the back of the museum for SUNDAY MORNINGS
    10 AIR PRESS in PEOPLES CHAIR Position
    5 Donkey Kicks, hold last kick , then go into BALLS TO WALL for 1 press or hold 10 sec.
    Did 4-5 rounds
    Mosey to side stairs and up, 5 dips at the railing corner, then to Finish with MARYs

  • Help you RCR Miles out – from Mambi

    Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then I hear Q needs to be here 15 minutes before working to welcome the PAX and any guest.” OK, well, “Welcome” then YHC waiting a few minutes did the disclaimer and instructed the PAX to grab a rock then head to the football field for warmups.

    YHC lead PAX in various warmups and a little stretch. Then instructed the PAX on the THANG.

    Somewhat of a BLIMPS but modified.

    B= x5 Man makers Blimpy with a Rock overhead
    L= x10 Lunge Twist with a Rock
    I= x 15 Isolated Curls with a Rock
    M= x20 Merkins alternating hands on Rock
    P= x25 Bent-over Row with a Rock
    S= x30 Squats with Rock
    Run 1 Lap

    Repeat until time expires

  • Dirty MacDiablo – from Rudy

    Weather: 70 and humid. Feels more like early summer than winter, which we were in just a few short days ago (and apparently will be in again within a few days). 9 PAX gathered around a giant piece of wood (thanks to Scantron), while we awaited the tiny piece of wood that is now the namesake of the Wednesday workout. with 30 seconds to spare, Fast Tax appears carefully carrying the bat (carefully to ensure we don’t accidentally break it by dropping it).

    So 10 PAX head out of the gate towards the rocks. As YHC nearly breaks his ankle stumbling over a tree route – he remembers the Disclaimer. Quick stop for a disclaimer and a reminder to watch your step. Then back to the rocks, perhaps a bit more carefully than a moment ago.

    Quick warmup with some very slow stretching, which seemed to put Vagabond to sleep. So lets get to the thang. Grab a rock, feel free to go heavier as we won’t be running with it (once we get to the football field). As expected, Rougarou did not go any heavier than normal.

    At the field, circle up for the Dirt McDeuce: 4 sets. Each set is 3 exercises followed by a lap. Most of the exercises (arm/core/leg) will be in cadence, and often it will be 12 count. But YHC was clear that he would be modifying as desired. Overhead, BBSU, Squats, Lap. Curls, FK, Lunge, Lap. Rows, Twists, Monkey Humpers, Lap. Chest, LBT, Calf Raises, Lap. YHC had the distinct pleasure of feeling War Eagles soft and delicate tushy during the Monkey Humper stage. Pillsbury looked on in sheer terror, wondering just what he’s gotten himself into.

    Last thing: groups of 3 (while Hokie chose to just lay on the soft grass and stare at the sky): PAX1 takes a rock 50 yards down and starts Chest Press. PAX2 starts rowing. PAX3 sprints to PAX1. And so it repeats. One pax running, one chest pressing, one rowing. Got about 8 mins of this. Then it was time to return our babies and head back to the flag.

    COT: announcements and intentions. In particular, YHC is asking for peace, serenity and healing for in-laws while they navigate a recurrence of CLL. ANd also asking for empathy for he and his M as we together try to help her parents through a very difficult time. Thank you all for your prayers and thoughts this week!

  • It’s Too Slippery…that’s what she said – from Fast Tax

    El Diablo – 2/16/22

    Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.

    After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.

    FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.

    William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.

    WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.

    With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.

    The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
    I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.

    As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.

    Thanks for the fellowship and the opportunity to lead!

    SYITG

  • Just Mary – from Vagabond

    Warm up

    Bring rocks to football field

    Pax choice at 10 yard markers x10
    – 10 burpees
    – 5 Catalina wine mixers + 5 squat
    – 10 merkins + 12 squat

    Marry for rest of beatdown to tunes with Mary in it:

    on back legs lifted rock rotate back forth R/L

    Flutter with rock

    Cocoon – lay flat with arms legs outstretched then crunch with arms at side of bent knees

    Low plank knee tap

    Glue bridge march – wife pleaser with arms extended straight up and lift alternating knee to chest

    Sideways bear walk – knees just off ground

    Leg lifts without touching ground (6 inches to 90 degrees)

    Bird dog knee touch

    Hello Dolly with rock

    Nolan Ryan

    Crunch start with legs extended

    American hammer

    Big bois with rock arms extended

    Back alternating toe touches

    Floyd Mayweather low

    Plank jacks with shoulder tap

    Side plank elbow with opposite arm outstretched

    COT

  • Love Rocks! – from MacGyver

    Love rocks

    With romance on their mind, 6 pax showed to Rock City on a chilly Monday morning ready to start the week in the best way. Disclaimer was provided by the Q and they were off to the races with
    30x SSH, 10x Abe Vigotas, 15x Imperial Walkers, then we moseyed to the rock pile to pick our companions.
    The Pax were instructed to give a name to their darling as we walked over to the parking lot, our minds filled with that which was to come, we made a circle then we did flutter kicks holding our babes above us, each pax calling out a set, the reps were determined by how many letters were in their date’s name. This totaled 35 reps.
    Pax then recovered and did the same number count with squat thrusters.
    Then we moseyed to the gym and back with our burdens, switching shoulders at the gym.

    Another round of flutter kicks was followed by a round of American-Getups(definitely not Turkish) then they moseyed to the cabana and did 20x step ups,
    20x big boy sit-ups both with our sweethearts, then 18 more American getups. At this point one of the pax pointed out that he was having separations issues with Burpees after being so close with them in January, so we did 10 AYOP. Then we rifle carried our accompaniment back to their home’s and did 15x Penguins, 20x LBC’s, and 14x Wife Pleasers. Then we sprinted back to the flat for a set of Echo count stretch’s and COT

    On a serious note, Q would like to give a sincere thank you to the PAX who showed up, because YHC would have far-sacked in a heartbeat with them.

  • The Inaugural Burpee C-Note Uptowner – from Rudy

    Our illustrious (or infamous?) site Q, Bolt, advised YHC that starting this week there is a new plan for The Uptowner. This new plan involved “Get Down, Get Up” and “Make Frac really happy!”. Yup, we all guessed it. Burpees. The BC Uptowner. Burpee C-Note. 100 Burpees need to get folded into the workout. So YHC thought and thought and thought. How could we possibly get 100 burpees in over 45 minutes? HOW?

    PAX (some who knew of this new plan, and some that were blissfully ignorant – Pai Gow asking whether it was too late to go to The Goldmine) appeared in the gloom around Vagabond’s 14 foot flag. Welcome back Charmin – great to see you becoming a regular! Scantron shows up with The Wood. Seriously, this time. Not Hawgcycle’s “toothpick”. But a real log. 9 PAX heard the disclaimer (including post-hate Disclaimer, arriving “on-time, millenial style”, but NOT including the aforementioned Frac). And we were off.

    Circle up for warmup. Some stretching. Welcome Mambi! 10 PAX.

    SSH x42: 42nd day of 2022. On this Day – 42:1 longshot Buster Douglas KOs Mike Tyson in 1992.

    Elbow Plank for 2 minutes, as PAX discuss whether Charmin (27 yo) or Disclaimer (30 yo) even know who “Mike Tyson” was (besides being a movie star). Bolt produces wildly funny and 100% inappropriate joke that will not be repeated here.

    Thing 1: Lucky 7s. Alas, the morning temperature was 44 degrees. So the Lucky Bear outfit stayed home (only appears at 40 degrees and under), much to Hokie Pokey’s disappointment. But we’ll repeat the drill. 7 minutes of 7 burpees on the minute, complete the minute with an exercise that YHC calls out. The resting is at the end. Half-way through, Macgyver appears – 11 PAX! Last round includes 8 burpees, so we get an even 50. Halfway home.

    Mosey to the gym. Mambi and Macgyver nominated to haul the log. Mambi unceremoniously throws it at YHC’s feet upon arrival. Grab some wall. Donkey Kicks and Shoulder Taps (with feet up on the wall). 3 rounds of 10 x 10 each. Shoulders are burning. Lets keep that going.

    Mosey to the gym steps. YHC has called this “The Italians scaling the Alps”. Up the stairs, 5 merkins at the top, then job to the bottom and plank. How do we go up the stairs? Bear Crawl, Crab Walk, Crawl Bear, Walk Crab. Then we gotta go down the Alps. So do the same, only in reverse order. YHC thanks Hawgcycle for the inspiration of doing something as dumb as Walk Crab up a hill. Other pax do not thank Hawg, but instead throw verbal insults at him.

    Back to the Field. Repeat Lucky 7s to get the rest of the way to 100 burpees. Halfway through, Hawg decides to quit and head home. Sorry if this was too hard for you. The other 10 PAX slog through to the finish line.

    28 J Los and 25 Penguins round out the day. Mosey back to the flag for our COT.