F3 New Orleans

Tag: Vagabond

  • 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!

  • 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