F3 New Orleans

Tag: Vagabond

  • Great Day for a Beatdown! – from Fast Tax

    PAX at El Diablo: Bogey, Bolt, Hand Grenada, Rev Sox, Vagabond, and Fast Tax
    Not to be swayed by a little water and mud, 6 pax ventured forth to El Diablo to embrace the SUCK and see what Fast Tax had up his sleeve this time. It was quickly pointed out that I was 45 seconds late, so disclaiming while moseying, we headed to the rock pile.
    Warmups consisted of:
    o Abe Bagodas
    o Matt Biondis
    o Mountain Man Poopers
    o Star Jacks
    o Swan Dives
    o Australian Snow Angels

    Though Vagabond was hoping we would be heading to the parking lot that would have been waaaay too clean…to the field of puddles we go.
    The first exercise was Fee-Fi-Fo-Fum, starting on the goal line with your rock. Each pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until you got to the 40ish yard line. After a 20 sec breather, we repeated the exercise back to the goal line. One of us may have “accidentally” thrown his rock in the very large mud puddle by Rev Sox’s feet…oops.
    Red Barchetta was the next event (would have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if the Q remembered to bring his phone)
    Sequence OYO no resting:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers, run back to goal line
    o 50 yard dash, 50 LBCs, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line

    The festivities on the field culminated with the Rapid Fire Rock Set.
    Set of 20 curls, overhead press, triceps extensions, and rows all with rock, IC, and fast paced. Repeat – 15 reps then 10 reps.
    With Bogey lamenting that Rudy was not here to enjoy the festivities (and the mud), we moseyed back to the rock pile to drop our rocks.
    After determining pax were not muddy enough (and time remaining) Q introduced the Welsh Dragons: Bear crawl forward 4 steps, do 1 burpee, 1 merkin, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 burpees, 2 merkins, 2 sets of back of shoulder taps… etc., repeating until we covered about 40 feet.
    Light stretch and head back to flag for countoff, name-a-rama, announcements, and prayers.

    #Bogey, #Bolt, #Hand Grenada, #Rev Sox, #Vagabond, and #Fast Tax

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • Easter Sunday Funday – from Catfish

    PAX: Vagabond, Hokie Pokie, Pyro (NC), Abacus, Catfish(AOQ), Heisenberg, Landline (QIC / Memphis)

    The Scene:
    Beautiful Easter Morning. Clear skies and 57 degrees. YHC had never posted downrange nor Q’d outside of F3 Memphis, so I decided to kill 2 birds with 1 stone. AO Renaissance in City Park NOLA. A fancy pipe laden Shovel flag was flying at the fountain in front of the Museum of Art.

    Warmorama:
    Motivators from 6
    Tempo Merkins x 15 IC
    Tempo Squats x 15 IC
    Imperial Walkers x 15 IC
    Alternating Daisy Pickers x 10 IC
    Allowed the PAX to stretch OYO while I explained the next workout.

    The Thang:
    Bataan Death March Merkin Mile
    Line up single file for a slingshot style run. Last PAX drops and does 5 burpees then sprints to the front of the line. When last PAX in line gets passed, they drop and do 5 burpees. Rinse and repeat. We did this for about 1 mile stopping approximately every quarter mile for the following.
    Diamond Merkins x 25
    Hand Release Merkins x 25
    Wide Arm Merkins x 25
    Merkins x 25

    Bolt 45 (Or 90 if you’re counting actual reps)
    Top half Squat x 15 IC
    Bottom half Squat x 15 IC
    Full range squat x 15 IC

    Burp Back Mountain
    Partner up DORA style for 100 cumulative burpees. 1 partner does burpees while the other travels backwards up the stairs and forwards down the stairs x 5 times. Then they swap. Flutter kicks until all in.

    Captain Thor’s
    Jack Webb style. 1 to 4 Rep ratio.
    1 Big boy sit-up, 4 American Hammers
    2 BBS, 8 AH
    3 BBS, 12 AH
    Keep increasing reps each round until
    10 BBS, 40 AH. (A real ab burner/ crowd pleaser)

    Mosey to the back of the museum for a tradition at this AO called Sunday Mornings

    Wall squat with 10 overhead claps.
    5 Donkey kicks with feet above a line on the wall.
    On last donkey kick, go balls to the wall and do one inverted merkin. Rinse and repeat for 5 minutes.

    Mosey back to startex.

    COT:
    Are you accelerating in all 3 Fs? Are you cruising along and maintaining? If so you aren’t accelerating. Set goals, make a plan to reach those goals. A goal without a plan is just a wish.

    Prayed for our country and for 2 expectant mothers for a safe and healthy delivery.

    This was my first time posting outside of Memphis. The hospitality in NOLA is awesome. Met a bunch of great HIMs and shared some of what we do in Memphis. Thankful for the opportunity to be able to lead a workout in a new city and to get a little outside my comfort zone.

  • Ah, ha, ha, ha, Stayin’ Alive – from Vagabond

    Ten pax circled up for disclaimer and welcome and went to rock pile for stretching, warmup and a few intro burpees. Each grabbed a one-handed rock and proceeded to the football field where YHC has set out lighted markers at 20 yard markers.

    Thang: 4 exercises at each marker, 20 reps, declining by 2 to 12 reps
    – single hand cross body rock snatches (looks like you’re discoing to Stayin’ Alive, hence the singing by certain pax during that part) full count of reps in each direction L/R
    – bonnie blairs
    – merkin with opposite toe-tap
    – big bois
    – at last marker on return run in reverse to the start
    – plank up for the six, then next rotation

    Finished with ring of fire: boat with American hammer a few times around circle

    Back to flag for COT, prayer

  • Rock City meets Margarita on the Rucks – from Triple Shift

    As 10 HIMs are preparing for the GrowRuck Alamo on April 9-11th, we had to put some work in with weights. As expected, the football field was wet with dew and the weather was unseasonably warm at 5:30 am. Here is the link to the explainer video!

    Those men at F3 Alamo are killing it with their high quality explainer videos and exercises! In short, it was a suck fest performing rock rows, rockees (burpee with rock), flutter kicks, brickyard man makers, squats and then out 50 yards and back and rinse and repeat for 45 minutes. We had to modify it since your QIC was the only one with a ruck. Anyway, truly humbled by the men that yielded themselves to my leadership this morning. Ended in a prayer of gratitude and request to be growing in our leadership.

  • Margaritas on the Rucks week 1 – from Fracsac

    11 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership. But 7 of those were posting to the Bawbwa Wawa and chose to push themselves with a ruck workout. With a couple shovel flags planted, disclaimer was given, then:

    Ruck up and mosey to the Great Lawn. Dismount rucks for a quick warmup:

    IW x 15
    Abe Vigodas x 10
    GG x 10
    AC x 10 both ways
    SSH IC x 31

    Time to get down to business with the Alamo Margarita on the Rucks “Ruck ‘n Roll”. Sort of like an IPC for Ruckers!

    As many rounds as you can compete in 45 minutes:

    -Ruck Chin ups x 10 with ruck held
    -8 count body builders x 10 wearing ruck
    -Flutter kicks x 10 with ruck held
    -Brickyard x 10 (#Crowdpleaser)
    -It’s squat, curl, thrust up overhead, lunge each leg
    -Squats x 10 wearing ruck
    -100 yard ruck

    With 5 minutes left, completed some Mary with Little Bo Peep and Humpty Dumpty.

    COT with Mothership

    • T-Claps to Catfish for getting 9 and SOGO for getting 8+. Several of us were in the 7+ range

    • Big cleanup with F2 at City Park followed

    • Coffeteria enjoyed by many!

    SYITG

  • Rock’n out on 311 Day – from Fracsac

    Ok, so no 311 played, but probably should have! 3 Ruckers and 3 runners converged at Pontiff to get right. 3 ran and 3 rucked like Bosses!

    COT

    SYITG

  • Rucking Renny (Renaissance 2021-03-07) – from Catfish

    Post-ruck Renny with 11 PAX.

    Started facing the bacon and burst out the gate with 8-count bodybuilders. Went to top of stairs for deep-sea divers. On to sixes for leg lifts, hello dollies, and freddy mercurys. On feet for 5 mins of EMOM burpees (10 burpees per min)

    Back on feet for Imperian squat walkers. Circled in the road for jack webbs (to 13). On feet for an Al Gore / jump squat ring of fire (2 rounds).

    To the fountain for dips, right leg power ups, derkins, left leg power ups, irkins. Moved back to steps area for calf raises.

    Back of museum for Sunday Mornings (min 5 rounds).

    Back to front of museum for Peter Parker Peters, Dr. Ws, then 5 OYO burpees to finish.