F3 New Orleans

Tag: Vagabond

  • Up, down and up again – from Sandbar

    YHC Cashbar,

    Warmup: (In Front of Tulane)
    30 Side Straddle Hop IC
    10 Merkins IC
    15 LBCs OYO
    10 Burpees OYO

    Workout: (Big Mountain)
    Run up 2 stories, go down stairs 1
    Floor 2: 10 Merks, 20 Squats, 30 LBCs
    Floor 3: 10 LBCs, 20 Merks, 30 Squats
    Floor 4: 10 Squats, 20 LBCs, 30 Merks
    Floor 5: 10 Burpees, 20 Lunges, 30 Big Boys
    (Skipped Floor 6 due to lack of an 8th Floor)
    Floor 7: 10 Big Boys, 20 Burpees, 30 Lunges, + Mary

    Run back to Flag:
    Count off
    Name-o-Rama
    Announcements
    Intentions

    Thanks for giving me the chance to Q,
    -Chashbar

  • Viscous Circle – from Architect

    Disclaimer, Warm Ups

    7 Minutes in Heaven (7 Burpees, 14 Spider-Merkins, 21 Leg Raises, 28 Lunges).

    Viscous Circle – Pax traveled in pairs around baseball diamond by mode dictated by Q. Lead pair breaks off, heads to pitchers mound and performs 5 reps of prescribed movement. Pair then returns to group and signals for next pair to travel to pitchers mound for their 5 reps. Repeat until all pairs have completed said reps twice….repeat whole set 3 times.

    Round 1 – travel via lunge, 5 burpees on the mound
    Round 2 – travel via Bear Crawl/crab walk, 5 merkins on the mound
    Round 3 – travel via backwards job, 5 jump squats on the mound

    Wrap up it up with big boys, sprints, and wife pleasers.

    Gratitude and COT….thanks Fellas.

  • Hey MacGyver, does HC=Home Catnapping!? – from Bolt

    4.5 got after S&M + 6.5 ran (Charmin was the .5 x 2) = 11 got better in the gloom.…except MacGyver; apparently he redefined “HC.”

    Expand our circle through EHing and Kotters. Who haven’t u called lately that you should…?

  • Citius – Altius – Fortius at Mothership – from Triple Shift

    Growing up, the Summer Olympics were a huge deal on television, especially before cable, the internet, and streaming services. The world was watching because there wasn’t that much to watch. To see world class athletes gather to perform on a global stage every four years is a sight to see. Most of them were ‘amateur – unpaid’ professionals looking to secure some financial security with a sports apparel company or another type of sponsorship while they consistently trained in anonymity. What I love the most are the underdogs who were never supposed to win, let alone on the greatest sports stage ever. Check out the most improbable wins at the Summer Olympics.

    https://www.ranker.com/list/underdog-olympics-stories/jordan-love
    https://bleacherreport.com/articles/1171485-the-10-greatest-upsets-in-summer-olympic-history

    With the 2024 Summer Olympics opening night on Friday, I was inspired to provide a workout that would give tribute to the Olympic motto of Citius -Altius -Fortius or faster higher, stronger.

    WARMARAMA
    Mosey to the Peristyle to start the warmup in a mostly low slow cadence. 10 low slow squats, 10 low slow merkins, 10 arm circles (forward and backward), 10 x IC slow peter parkers, 10 x IC slow shoulder taps, 10 x IC slow parker peters, 10 x slow Floyd Mayweathers, 10 IC x Lunge around the clock, 15 IC x Imperial Walkers, and finished up with 31 x IC SSH.
    Now that we are sufficiently warmed up, we mosey to pickup the rocks from behind the fountain and head to the front of the great lawn.

    THE THANG
    Perform 30 squats with rock, 25 LBC with rock, 20 no cheat merkins, 15 lunge walk with rock (2 is 1), and 10 blockees (burpee with rock over head press) then run a lap around the great lawn with is 400 yards for 2 rounds and pickup the six (thanks Catfish and Heisenberg).
    Bring the rocks back and head to the Peristyle for column sit with 20 IC air presses. Onto our six and perform 20 IC x flutter kicks and then cool down with some stretching.

    COT
    Welcome FNG Matchbox by way of Squints! Prayers for the F3NOLA crew heading to the Wild West Relay this week and for those who are needing purpose. Lord, help us to be the difference makers in our homes and our communities. Thank you for the honor of leading!

  • The Seven – from Fracsac

    7 HIMs posted to the Renni to see what YHC had in store. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Star Wars references were in full force. #IYKYK

    Thang One – Stations

    LBCs
    Jump rope
    Sweetness toss
    Big boi sit-ups
    Kettlebell swings
    Freddie Mercs
    Burpees x 12 timer

    Thang Two

    Frisbee run around NOMA. Last man to front with frisbee then throw to last man. A drop is a roll of the beat down die.
    Pax getting too good at frisbee. Only one drop, so next round is 3 passes per run to front. The mere thought of such a feat brought severe anxiety to the pax and there were many drops, hence several rolls and several sets of exercises.

    Final Thang

    Back of NOMA for the Wapner!

    8 count Body Builders x 10
    30 second rest
    8 count Body Builders x 10
    2 pax given the opportunity to forgo final round if they catch and throw frisbee 15 yards.
    8 count body builders x 10

    Finish with Sunday Mornings

    Back to the Flag for COT

    NMM

    YHC signed up to Q late Saturday and had no idea what to do. Leading is never easy but it’s always rewarding.

    Step up, Sign Up, and Lead! We have an incredibly supportive group of men!

    It’s hot and humid, so stay hydrated!

    SYITG

  • OYO – from Charmin

    7 started with 7 finishing.

    Kennah Brah hit the inclines. YHC rucked the neighborhood. Runners did whatever they do and Rou kept his Knees over his Toes proving his consistency and commitment.

    Thumb War even found some golf balls.

    COT we prayed for colleagues experiencing change and gratefulness for new life.

  • Making Progress on the Posterier Chain – from Triple Shift

    I hadn’t Q’d in sometime so when I was called out to lead the men of the Renaissance, I gladly stepped up. Ever since my first few workouts in 2014, I recognized that almost everyone in the F3 Nation is always doing some sort of vertical or horizontal press. Think overhead presses or Carolina Dry Docks and think Merkins. Ever since my first Red Hot Chili Pepper routine (20 decline merkins IC, 20 triceps dip IC, 20 Incline Merkins, and 20 Step Ups IC and then decrease to 15 reps, 10 reps and then 5 reps), I’ve been a little turned off on all the push type exercises. Well, that would change today.

    Warmarama – 10 LSS IC, 10 Arm Circles (forward and backward) IC, 10 Open the gate IC, 10 LS Merkins IC, 10 LS Parker Peters IC, and 10 LS Peter Parkers IC. Too much chatter and strange noises from Vagabond and Fracsac which almost threw me off my game.

    After the warmups farmers carry the dumbbells, kettlebells and sandbag and head to the foundry about a 1/3 mile away. I heard Wapner comment on the obvious that we would have to carry all the weights back to the starting point. Which I said, “That is the point of the workout.”

    THE THANG
    At the foundry, I told the PAX that we will work on the posterior chain so there would be a vertical pull (pull ups), a horizontal pull (2 handed body row or single arm bent over row), Bulgarian split squats (glutes), and then single leg deadlifts (hinge for glutes and hamstrings). After much chatter about the word posterior and other definitions that I threw out, I gave them instructions.

    5 pull ups
    10 two handed body rows or 10 single arm (each arm) bent over rows
    15 Bulgarian Split Squats each leg. The top of the back foot needs be flat behind you on a bench and the front foot need to be in front of the knee.
    20 single leg deadlifts with a weight in one hand.
    Hold a superman for the six
    I was hoping that we could do 5 rounds but only could muster 3 because of all the mumble chatter from the PAX and the form policing by me. Thumb War tried to hide by being far away, but I caught him.

    Head to the back of the museum for a 10 count Jackass Webb which is 10 burpees IC and 20 donkey kicks. Finish up with one Sunday Morning and head back to the flag with all the weights.

    I closed us out in a BOM (increased my testosterone) with a petition to God to give us the opportunities to be courageous, the opportunities to practice patience, the opportunities to lead our families and communities in humility. Thanks for all your thoughts and prayers with all the family drama and business challenges that I am going through! Praying that God’s will be done!

  • Mixed Bag – from Kenna Brah

    Running,rucking, R2R Training, KOT

  • Workout dedicated to Army Sgt Bryan Cooper Mount – from Pool Boy

    It was a great way to start the day with 2 FNG’s showing up. Reminder to all, the importance of introducing new men to our group.

    Quick warmups of Grass Grabbers, Abe Vigoda’s and Arm Circles.
    Thang:
    In keeping up with Mr. Rogers theme, we did a half Murph dedicated to Army Sergeant Bryan Cooper Mount. He was killed July 21, 2020 in Eastern Syria. He was a husband, son, brother, and leader who was adored by everyone who knew him.

    In no particular order and done individually:
    4 laps around track=1 mile
    50 pullups
    100 merkins
    150 squats
    Finish with 4 laps or whatever you have left in you.

    Mary back at the flag.
    Credit to Vagabond for the new FNG names. Welcome Crackspread and Little Mermaid.
    COT