F3 New Orleans

Tag: Vagabond

  • – from Thumb War

    1/24/25 Snow Week Uptowner

    I showed up around 5:10 to scope the AO for ice and do final prep for workout, then back to the flag for 5:29.

    5:30 Disclaimer then off to the rock pile for warming up.

    Had a few stragglers join us along the way.

    Warm-a-Rama:

    Abe Vigodas
    Low slow squats
    Grass Grabber
    SSH
    Mountain Climbers
    Thai fighters forward and back

    Thang: partner up and grab a rock and mosey to Gym.

    P1 is the timer and runs a lap around the gym will partner 2 does one of the below workouts then switch off partner and move to the next workout:

    *with a Pax of 9 and Kenna Bruh proclaiming to be the “Odd Man” he was a single.

    1. Sumo squats
    2. Alternating Lunges
    3. Bent over Rows
    4. Overhead shoulder presses
    5. Incline merkins
    6. Thrusters
    7. Derkins
    8. Curls

    This lasted until about 6:05 leaving some time to get as much Mary in as possible. No laps this time and I led the count:

    1. Big Boy SU’s
    2. J Lo’s
    3. Freddie mercuries
    4. Hello dolly
    5. Plank
    6. Superman

    6:10 we started heading back to rock pile and flag to arrive at 6:15 SHARP.

    Concluded with COT. Thoroughly enjoyed the opportunity to lead and plan to be more proactive about signing up on Q sheet.

    9 Pax
    Chips
    Kenna bruh
    Mayhem
    Hand Granada
    Vagabond
    Architect
    Thumb war
    Mahatma
    Mr. Rogers

    Playlist from the Thang.

  • Bat Legs and the DIce of Doom – from Heisenberg

    Warm up
    IW 25, grass 15, windmills 10, ssh 25,

    Bat wings (arm circles, over head claps, seal claps, Moroccan night club)

    Bat Legs (up downs, forward kick, back kick, forward-back kick, clock wise circles, counter clockwise circles, bicycles) https://www.youtube.com/watch?v=gsraDAFRdoQ

    Time Killer
    2 burpees at each light pole stopping at 10, return to fountain

    AI generated The Dice of Doom – Red dice determine the base number of burpees, black dice modifies
    Black Result
    • 1: Subtract 2 from the base number (minimum of 1).
    • 2: Add 2 to the base number.
    • 3: Halve the base number (round down).
    • 4: Double the base number.
    • 5: Perform the base number PLUS a 30-second plank hold.
    • 6: Perform the base number MINUS 1 and add a push-up to each burpee.
    We played 10 turns and added another 45ish burpees to bring the total to 85 for the day.
    Wall Angle Stretch
    Sunday Mornings
    Prayer for intentions and serenity

  • Roosevelt Mall’in – from Vagabond

    Warmup

    Drag or carry tree trunk

    8 counts and burpees along the way

    Roosevelt Mall x 10 up/back
    Dips
    Step ups
    Merkins

    Little hill: Bernie Sanders x2
    Bobby Hurley x5
    burpees x5

    Grab coupon x12
    curl
    rows
    squats
    kettle bells
    tricep extensions
    goblet squats
    overhead press

    Football pass with burpee penalty

    Jump rope relay suicide while last guy brings to back and runs to the front

    Back for mor 8 counts

  • The Heisenberg Switcharoo – from Mr Rodgers

    On the fateful Saturday eve before the Reni, Heisenberg proclaimed with the confidence of a man holding a Q card that burpees were a guarantee the next morning. Naturally, this led to the assumption that Heisenberg was taking the Q. A quick check of the calendar revealed a twist: Heisenberg was signed up for the following Sunday, and the Reni Q sheet was blank. Could it be a scheduling oversight, or was it hubris? Either way, Mr. Rodgers decided to teach Heisenberg a valuable lesson about assumptions… with a classic Switcharoo!

    Arrival:
    A wet and gloomy morning greeted 10 pax at the Reni. Heisenberg strolled in, brimming with confidence, ready to lead. But before he could even puff out his chest, Mr. Rodgers swooped in and boldly declared, “This is my neighborhood now.” In his defeated state, Heisenberg meekly asked, “Will there be burpees?” Spoiler: There were burpees. Lots of burpees.

    The Warm-Up:
    In true Switcharoo fashion, Mr. Rodgers flipped the script with a warm-up on the move,

    Mosey, stop for 10 Grass Grabbers.
    Mosey, stop for 10 Abe Vigodas.
    Mosey, stop for 10 Low Slow Squats.
    Arrived at “Mr. Rodgers’ Foundry” to cap off with 30 Side Straddle Hops.
    By now, the pax had the look of men who knew they were in for it.

    The Beatdown:
    Cue the ’80s hairband metal. It was time to work:

    Upper Body Circuit (3 Rounds):

    Station 1: Pull-Ups
    Station 2: Dips
    Station 3: Merkins
    Station 4: Hanging Pulls
    Station 5: Dead Hang
    Station 6 (Timer): 10 Burpees
    Pax worked nonstop until the timer finished, because rest is for the weak.

    Lower Body Circuit (2 Rounds):

    Station 1: Bobby Hurleys
    Station 2: Side Straddle Hops
    Station 3: Squats
    Station 4: Split Lunges (Left Leg)
    Station 5: Split Lunges (Right Leg)
    Station 6 (Timer): 10 Burpees
    The pax were blessed with a trifecta of Sunday mornings . With seconds to spare, the group raced back to the COT for Name-O-Rama, an announcement that Heisenberg would still have to write the BB , and a moment of prayer.

    Moral of the Story: Always check the Q sheet, and never challenge Mr. Rodgers in his neighborhood. Burpees may be inevitable, but the Switcharoo is legendary.

  • 2024 Rock City Review – from Hawgcycle

    Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW

    Ten men met in a thick fog for a Rock City 2024 Year End Review.

    Warm-up:
    • SSH x 20
    • Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
    • Grass Grabbers x 10 – The natural follow-up
    • Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
    • Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standing

    The Thang:
    Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.

    Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.

    Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.

    We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.

    Architect’s Manniversary Workout – We recreated a portion of this workout.
    • Architect – 12 Thrusters
    • Hawg – 12 Curls, Architect – 10 Thrusters
    • Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
    • Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 Thrusters

    Mosey with the Rock to the Flag

    Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.

    Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag

    NMM
    Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.

  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • What a Beautiful Morning – from Heisenberg

    Warm Up – Grass Grabbers IC 15 , Windmills IC 15 , SSH IC 31, Arm Circles IC 10, Seal Claps IC 10, Moroccan Night Clubs IC 10, Burpees IC 10
    The Thing – Tabata 40 sec on 20 seconds off
    Station 1 – Speed Rope
    Station 2 – Burpees
    Station 3 – Shadow Box using Egg weights
    Station 3 – Step Ups with 20 lb plate
    Station 4 – Kettle bell swings
    Station 5 – Heavy Rope
    Station 6 – 60 lb Sand Bag Rows
    Station 7 – 15 lb Curls on stability Pad
    Station 8 – Heavy Rope
    Station 9 – Step-ups 30lb Ruck
    With 5 ish Minutes Left – Back of Museum – Sunday Mornings
    Finished with 10 burpees OYO
    COT

    Personally Curated Playlist
    Oklahoma! (Expanded Edition/Original Motion Picture Soundtrack) Gordon MacRae
    Have Yourself A Merry Little Christmas (Remastered 2006) Bing Crosby
    Feliz Navidad José Feliciano
    The Christmas Song (Merry Christmas To You) (Remastered) Nat King Cole
    Blue Christmas Elvis Presley
    Run Rudolph Run Chuck Berry
    Christmas In New Orleans Louis Armstrong
    Jingle Bell Rock Bobby Helms
    Rockin’ Around The Christmas Tree Brenda Lee
    It’s the Most Wonderful Time of the Year Andy Williams
    Santa Baby Eartha Kitt
    Caroling, Caroling Nat King Cole
    Symphony No. 9 in D Minor, Op. 125, “Choral”: IV. Finale. “Ode to Joy” (excerpt) (From “Die Hard: With a Vengeance”)
    Joy To The World Nat King Cole

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.