Tag: Vagabond

  • The FNG – from Hawgcycle

    Fracsac noticed the FNG as he walked up to the flag this morning. Something wasn’t quite right. He looked to be in his 30s, muscular build, slicked back hair, calm demeanor. Frac gave a knowing glance to Mahatma. Mahatma nodded back. They both looked to Rudy, putting him into action. When I walked up Rudy was standing by the FNG, making small talk, gathering intel. He made sure I knew what was happening:

    “We have an FNG today Hawg.”

    I walked over to greet him: “Nice to meet you, I’m Craig.”

    “I’m Justin,” he replied.

    I turned to the group: “Alright, let’s get started,” I said. “A few more people than I was expecting.”

    The group understood what I was telling them – we have an FNG today and the F may not stand for Friendly. Everyone that is, except for Bogey. I could tell it was totally lost on him. That’s okay, the guys had recently had a training exercise called the Old Metairie Mosey where they learned how to take care of Bogey and keep him out of trouble. In the past I might have considered having Snooze put him in a sleeper hold and throw him in the trunk of Rudy’s Mini Cooper while the rest of us mosey to the warm-up. Not necessary today. We were prepared to handle the FNG and Bogey.

    We moseyed to the warm-up spot: SSH x 25, IW x 25, LSS x 20, Tempo Merks x 15, LBC x 20, Superman x 10, Superman to Boat x 3. At this point some of the guys were getting a little nervous. Thumb War asked if I was making that exercise up. This was his way of asking if I had a plan for what might go down today. I assured him that we were all well-prepared.
    “No Thumb War, we’ve been doing that exercise for a long time. It’s an oldie, but a goodie.”
    Thumb War started to settle down a little. We then finished the warm-up with a 10! Progression of Merkins, Squats, and Big Boi Sit-Ups. After finishing the FNG broke his silence.

    He smiled and said “that was a good one.”

    He was calm, breathing normally. This might be tougher than we thought.

    We moseyed to the Tool Wall where we did Calf Raises x 25, Squats x 20 Left Leg Calf Raises x 16 and Right Leg Calf Raises x 16. Then to the Little Foundry.
    On the mosey to the Little Foundry, Catfish pulled up beside me.

    “I’ve worn out my flip flops, but I don’t plan on losing one today. You know what I am saying.”

    The brand of flip flops Catfish and I wear are Locals. I knew what he was saying.

    “I hear you.” I replied.

    “I plan on protecting my flip flops at any cost. You get my drift?”

    “Yes. I understand.” I replied.

    “I’m not going to let any foreign objects destroy them. Do you understand the words coming out of my mouth?”

    “Yes, Catfish. I get it.”

    “The flip flops we wear are Locals. You understand what I really mean when I say flip-flops, right?”

    “Yes….”

    “So if I have trouble with my flip-flops, you can help me protect them, right?”

    “Don’t worry. I got you.”

    “Sorry, I have to ask, you understand I’m not really worried about my flip-flops, right?”

    At this point, I decided to set his mind at ease. “When we get to the Little Foundry, we will pair up. You take the FNG.”

    “Pair up? Are we still talking about my flip-flops?”

    “…”

    At the Little Foundry we paired up. Catfish was with the FNG. Still slightly confused he kept taking off his flip-flops, matching them together and then putting them back on his feet. We did two rounds of six stations EMOM: Burpees x 15, Dips x 25, Pull-ups x 15, Box Jumps x 20, Dips x 20, Pull-ups x 15.

    The FNG was unfazed.

    As we moseyed to the track he started in with the questions. He wasn’t very subtle.

    “So you all have been doing F3 for about 10 years?”…”Are you all originals?”…etc.

    Our suspicions were being confirmed. Frac called for Cheesesteak to meet us at the track.
    At the track I let everyone know they needed to keep their pairs. “I’ve got them on my feet!” yelled out Catfish.

    “Not what I’m….Okeedookie.” I said.

    One Pax sprinted a 200 while the other jogged across the infield to meet him. I paired up with Cheesesteak and told him to go first with Catfish. That allowed me to keep an eye on the FNG. Cheeseteak and Catfish were the first to finish the 200. Catfish tagged the FNG about 15 feet ahead of Cheeseteak tagging me. I was hoping Catfish would have taken a notch off so that I could have started with the FNG, but I think he was still thinking about his flip-flops. Nevertheless, I was prepared to run as hard as I needed to keep up with the FNG. I caught him before the first curve. What was he doing? He knows I am trying to keep an eye on him? My momentum carried me past him. He’s smarter than I thought. He knows how fit I am. I can’t run that slow. I finished my 200 about 20 meters ahead of him. Luckily Catfish made up the distance and the FNG and I always started at nearly the same time. However, I couldn’t help but smoke him each time. It’s a weakness. I’m too fast.

    We completed a mile and circled up on the infield for some Mary: Crunchy Frog x 15, Wife Pleasers x 10, Nolan Ryans x 10 on each side (message sent loud and clear), Dying Cockroaches x 15

    We moseyed back to the flag for the COT. Here we go…..

    El Guapo kicked us of with Count-o-rama, followed by Name-o-rama. It was time to signal to the group my assessment. I asked the FNG to step to the middle. Right on cue Frac pointed out that I had not announced my self in Name-o-rama. We had everyone’s attention.

    “Craig Parten, Hawgcycle, 47.”

    Mahatma called out. “Liar, you aren’t 47!”

    Our message to the pax was that no one can be trusted. We have a liar in our midst and he is about to be outed.

    “You’re right,” I replied with a smile. “I’m a liar. Justin, step to the middle. Tells us about yourself.”

    At this point the FNG steps to the center and starts to talk about how he is from Virgina, how he is in town on a vacation, how his Uncle told him about F3.

    “What is your uncle’s name?” asked Squints.

    “Sam,” came the reply. He clearly thinks we are idiots.

    The FNG continued to rattle on about his family, his dogs, how he loves to workout, etc.

    Frac had heard enough. He took a step forward. We all did the same. “Why don’t you tell us who you really are.” We all took one more step forward, closing in on the FNG.

    What happened next is classified by the U.S. Government.

  • Spontaneous Q’ing – from Kenna Brah

    Arrived to find the PAX lacking a Q ( AKA Q’less), having missed my last TWO Q appointments, I decided to jump into the vacuum.

    Mosey to the Colonnade for warm-ups
    SSH
    IW
    LSQ
    REALLY SLOW VAGODAS/GRASS GABBERS
    Pivoted to some YOGA

    Without a prepared BD, I pulled out my trusty go to plan:
    10 things 10 times, for 10 rounds
    Each pax took a exercice
    Smooth – SSH
    Heisenberg – Burpees ( Big surprise)
    Vagabond – Air Squats
    Fracsac – LBC
    Catfish – 8 Ct Body Builders
    Cheesesteak – Lunges
    Maytag – Merkins
    Mr Rogers – Should Taps
    Christopher Robin – Alternate Leg Wife Pleasers
    YHC – BB Situps
    After 5 Rounds and a stunned look on the faces of the PAX we pivoted to each HIM chooses what to do next, then it all went crazy – Trust me. It was a more than adequate way to grow in leadership, creativity and all around fitness.

    COT

  • The Art of the Poor Plan – from Fracsac

    9 Pax gathered around the shovel flag in hopes of a quality beat down from a Q that put significant effort into the planning of said beat down. YHC intended to do his best to let the pax down easy.

    The Great Lawn was like an anthill with busy workers assembling their vendor stations for the morning market, which was odd to see at 0630. So much for the plan thought out on the drive in.

    Brief disclaimer and mosey to the peristyle for the warmup. The speaker was playing classic 80s music and it was good.

    Head back towards the flag to stop at the truck for a few toys. Grab the 1.5 inch rope x 25 feet (or thereabouts), an exercise die (two would be dice), a frisbee, and a jump rope.

    Mosey to the tree line by NOMA. Separate into 3 groups of 3.
    Group 1 – Keeping the rope off the ground, run 5 trees, do 10 squats and return (timer). If the rope touches the ground it’s a 5 burpee penalty.
    Group 2 – Roll the die and do what it says.
    Group 3- toss frisbee, lunge walk to it, then 3 burpees.
    Rinse and repeat.

    Mosey to the Tulips and learn some useless tulip facts. Do some burpees. Do 3 minutes of Embrace the Suck.

    Mosey to the singing oak and do failure to launch, Embrace the Suck x 3 minutes, ring of fire.

    Mosey back to the flag.

    CoT

    NMM

    Apparently we had an FNG this morning. I learned this at the CoT, which is a problem if you’re the Q. Thankfully everything worked out, except the beat down was a total mess filled with useless facts and even wrong information. Regardless, calories were burned, sweat was drawn, and no man was left behind.

    Welcome Rebirth!!

    SYITG

  • Ol’ dirty fünfzehn – from Vagabond

    Warmup

    Run to Wisner and back tree weave

    Three exercises: legs core arms – 15 each

    situp punches
    squats
    merkins

    American hammers
    Lunges
    derkins

    v ups
    Bobby Hurley
    Decline shoulder taps 2 is 1

    Bicycle crunches legs straight
    Bonnie Blair
    Push up with Nolan Ryan

    Pax choice

    Sunday mornings

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT

  • Team RCR has a First & 10 – from Mayhem

    Mahatma had a work commitment, so YHC stepped up to Q. Not much was preplanned…

    YHC arrived early concerned about the gate being locked due to track starting. Lo and behold, the fear became reality. Flag was planted and brainstorming commenced. Jogged to the east side of the track and setup 10 cones each 10 yards apart in the road.

    Rudy arrived from the gloom after logging some RCR miles to round out the group at 7 PAX. 5:30 disclaimer and off we went… in two different directions…

    Theme: no rocks even though it was Rock City, more running than usual for RCR, and finish with a challenge at the cones.

    Mosey around the locked track and enter by the bleachers.
    Warmarama: AV, GG, MMP, PPP, MC
    In Mahatma fashion, jogged the bleachers from end to end, up and down 6 spots, 5 burpees, return, up and down 6 spots, 5 burpees

    Mosey a few hundred meters, pit stop. 15 honest(?) merkins IC, hand release merkin + should taps.

    Mosey a few hundred meters, pit stop at the pavilion by the hill. Back-to-back-to-back without a break. 15 right leg step-ups, 15 left leg step-ups, 15 dips IC.

    Mosey a few hundred meters, pit stop in the light. 15 bobby hurleys, run to the bleachers and back, 15 2-is-1 bonnie blairs, run to the bleachers and back, 15 IW 2-is-1, run to the bleachers and back, OYO.

    Mosey a few hundred meters, pit stop on the stairs at the back press box. Calf raises, right leg-only calf raises, left leg-only calf raises.

    Mosey a few hundred yards to cone #1 for First and 10.
    At first cone, 1 burpee + 10 merkins. Sprint to the last cone (90 yards), recover jog back to second cone. 2 burpees + 9 merkins. Sprint to last cone (80 yards), recover jog back to third cone, etc. Totals 55 burpees, 55 merkins, 9 sprints and 9 recovery jogs followed by a little bit of Mary for some.

    Mosey back the long way to the flag for 6:14pm arrival and COT to commence. Team KnOTs was performing a shockingly slow mosey back on the main track.

    Counterama
    Namerama

    Announcements- City Pork 2/24
    07:00 – Run #1
    08:00 – Run #2
    09:00 – Run #3 with Youth Run NOLA
    10:00 – Run #4
    11:00 – Run #5
    12:00 – Run #6

    Intentions- Scantron’s nephew and Vagabond’s co-worker

    Thankful for the opportunity to lead.
    Thanks Rudy for skipping your run to attend your first bootcamp-style beat down in February.

    SYITG!

  • Take the Pax to Work(s) Day – from Hokie

    YHC told Mr Roger’s a week or two ago I would take the Q for the 1st El Diablo RCR workout and take the Pax on a different journey.

    After a quick disclaimer Pax were told we were going to get some miles in. We would run with waypoint stops to exercise. Fast Pax we’re instructed to sweep the six at each waypoint so they could get extra miles.

    We left the park and moseyed to the 1st stop sign toward the railroad tracks. We stopped to lift the right leg and just turn the ankle to get juices flowing. Switched and did same on left leg and ankle. We then opened the right gate to awaken the hip flexor followed with 7 slow 4 count merkins.

    We then headed down toward Airline to the next stop sign. Fast Pax ran fast and slow pax were circled. As we all converged we gathered for 7 more slow count merkins.

    Onward toward Airline stopping at 911 (Baloo’s house) for 7 more slow four count merkins.

    Onward to 1525 Airline where we stopped for 7 more slow four count merkins. 1525 Airline is Lucky Coin Machine Co and my M- F day job.

    We continued this pattern as we turned on Airline towards Causeway and Pax were instructed to stay safe and on the sidewalk. The stops were with 7 Bobby Hurleys. Our 1st stop was H-M furniture. On this stretch Mayhem let the Q know we only opened one gate so we also opened the left gate.

    We had 4 stops on Airline with the 4th stop being Las Cruces my Saturday day and Sunday day and night job.

    Turn around and return with 8 stops to return at Pontiff at 0610 were we did extra mileage on the track

    Thank you, I love you all!

  • Route 56 Bday Beatdown – from Triple Shift

    Can’t remember much from my 56th birthday beatdown except that it was like Heisenberg’s Mothership beatdown the day before. Anyway, we did some warmups, and headed down the sidewalk towards S. Carrollton Ave to the front of City Park. At every light post, we performed 5 burpees and the mode of travel alternated between bear crawls and duck walks between each light post. We ran out of light posts and had to cross the street and headed back toward NOMA and ending with 6 burpees at the end to get 56.
    Headed to the back of NOMA for an attempt of Jackass Webb which is an exercise of one burpee and two donkey kicks. Continue until you get to 10 burpees and 20 donkey kicks. Well, we didn’t start at one burpee and two donkey kicks, we started at 8 burpees and 16 donkey kicks and made our way up to 10/20. That was a crowd pleaser.
    Honored to have the F3 NOLA Pax come out and show me some love!

  • Doom in the Gloom – from Kenna Brah

    7 Hims showed up, unaware of the pain about to be inflicted by YHC.

    Mosie’d to the Rock Pile for Warm Ups
    4ct – 10 Each with 5 Burpees in between each exercise
    Imperial Walkers
    Hairy Rockettes
    Hillbillies

    Next Level Ladders:
    Select a good rock, all exercises with rock
    3 Rnds
    5 Sumo Squat
    10 Clean/Press
    15 Curls
    5 Burpees
    10 Clean/Press
    5 Sumo Squat
    5 Burpees

    Main Thang:
    DORA Style
    Team UP: Timer – Rifle Carries selected Rock to the first Lit Light Pole and back.
    Other PAX man, does:
    100 Chest Press
    150 Pull Overs
    200 Rows

    With a few Minutes to spare, we employed Marie Laveau ( Mary;s evil sister)
    with 5 Burpees in between each PAX’s favorites ab exercises:
    We made 6 Rounds before MOSERY back (see what I did there?) to COT.

    OUT!!

  • 2024 ReNew Q vs Q – from Mahatma

    The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face off of who could bring the “best” beatdown with 2 Qs going head to head then have the Pax vote a champion. Unfortunately as life goes AOs thinned and “The View” became extinct! (It’s no longer on the AO list) Fast forward to the end of 2023, Disclaimer was moving into the neighborhood where the lore of this AO and the Q vs Q was stuck in his mind hearing about the tails of his brother pax bringing a competitive beatdown just a few minutes from his backyard. So the call to the last champ and challenger was made and the ReNew Q vs Q was scheduled.

    The date January 19th 5:30AM it was a wet cool 50deg with 18 pax meeting up at the flags planted in Erlanger park. YHC gave the back story and guidelines of the Q Vs Q beatdown. After a quick disclaimer (not actually) a quick warmup:
    SSH
    Grassgrabers
    HillBillies
    Mnt Man Poopers
    Merkins

    Each Q gets 2 alternating 8 minute rounds with 2 minute transition.
    Rnd 1
    Champ King Kong
    Base of the levee for 4 rounds of various in cadence exercise then mosey to top of levee for in cadence ssh.

    Rnd 2
    Tripleshift
    Partner Up for crazy 8
    One pax did exercise while partner carried block overhead out and back then flip flop

    Rnd 3
    King Kong
    HITT – pax perform exercise for 1 minute followed by active recovery for 1 minute

    Rnd 4
    Tripleshift
    Some sort of bearburpeebroadjump combo goal was to reach 40. You had to be there to understand

    Time Up
    COT
    After brief announcements the 2 Qs were brought into the circle – with a convincing unanimous vote…..oh wait Rudy decided to decent and change his vote to KK. Tripleshift was crowned the new champ. After our prayer of thanksgiving the 2 competing Qs met in the circle for the belt exchange and call out by Tripleshift of his desired challenger…..from the LVCC gang the notorious HighRise was challenged!

    A new twist to Q vs Q decided at coffeeteria – the champ gets to designate the AO of the beatdown brawl, which could be ANY so be on the lookout. If HighRise accepts the challenge Tripleshift has hinted it may be at MistyMountain.

    SYITG