F3 New Orleans

Tag: Workhorse

  • Houston sends big guns to Baton Rouge Knoll

    Baton Rouge, Knoll AO

     

    PAX – MoneyCat, Shango, Topanga, SnackPack, MistleToes, BigEasy,Workhorse, Dagwood, Worms Qs-Boyscout TP

    Conditions – Hot and Humid

    The PAX circled up. Boyscout and YHC were introduced as the co Qs.   Push yourself don’t hurt yourself. You against you. We are not professionals.  

    The Thang

    Warms ups consisted of SSH, Seal Jacks, Plank Jacks,  Smurf Jack. Without saying, a hat trick of Jacks completes a jack off.  Mountain climbers, burpees, Abe Vigoda, and Grass grabbers completes the warm up.  

    The PAX mosied to the sun dial for a Dora.  The Dora consisted of 100 burpees, 200 Merkins, and 300 Big Boy sit ups.  

    We mosied to one of the hills to look for keys while doing bear crawls.

    We mosied back to the sun dial for a Blue Falcon    Teams we’re divided into two and we had 3 min to do as many OYO exercises as possible. The other team then had to match that effort in their 3 minutes.  

    We finished with announcements and COT

    Thank you to the Baton Rouge PAX and to Worms for letting us have this Q.  You guys have created an awesome AO.

    Jason Godfrey

    281 814-7958

    Spectrum Water Technology

  • Gettysburg

    Bill, it was hard but I did find a pic from this morning.

    By: MegaDad

    The Scene:  The  Colosseum

    Conditions:  perfect. Moonlight and light fog

    Pax: 10!

    Me

    Cat 5

    Workhorse

    Tapanga

    Fastball

    Big easy

    Duracell

    Shangeaux

    Dagwood 

    MegaDad

    It was another random fluke that I was able to post on Wednesday. Maybe divine intervention, as worms reached out to me through email yesterday and that reminded me that I was working from home and could sneak away for 1hr

    I volunteered to lead, to get back in the swing of things.

    It was not planned, so I’m going to do a haphazard attempt to document what we did

    Mosey under the bridge and over to the foggy field. Tapanga pointed out that we had entered the Gettysburg scene of remember the titans. We stopped at ~3 park benches for various Merkin rotations, jump squats, SS hops,  pistol squats, etc

    We turned around next to the bayou behind Pennington. After enjoying the moonlight remove seat all the way back doing some front, sideways, backwards,  karaoke right and left, and repeat all of those while squatting.   Finished with a slow sprint to the bridge, running back to meet the six if you were fast enough. Few were by this point.   Actually, it’s probably because shangeaux and work horse are the fastest 6’s of ever seen

    We did lunges to the top of the hill then mosey to the circle in the back corner behind baseball fields. Duracell took my challenge to lead a long ring of fire. I wasn’t sure if he was ever going to stop, so I killed it finally.

    Mosey back to home point and finished with some Mary’s. Leg toss on the bench, then again at 45°.  Cat5  was, by far, the best counter.  Although, easier to count when your legs are swinging around.  Next was crunchy frogs on the table top and then CAT5 finished with a bang. I shout out to rocket. Jane Fonda on the table top. I’m sure someone  got a picture,  look for it on the onion or  Jimmy Fallon.

    Best of all, all the conversation between men. I’ve never seen that much during the work out. It was still tough, but these men are getting tougher

     

  • Soggy Bottom Boys at The Knoll

    Conditions: Mild temperatures, Wet, Damp, Humid, overcast. Although the rain stopped there was plenty of standing water so we could get our shoes and backsides soaked.

    ***Great post exercise story below too.  One new FNG on the way!***

      

     

    After getting over our disappointment that the rain had stopped we moseyed to the sundial for warmups consisting of Abe Vigodas, Austin Ass Kickers, 21’s and Bat Wings

    Following warm ups, we descended the Knoll to come up the other side doing lunges. The purpose of the lunges was to make the group look like Zombies from the Walking Dead. It worked.

    Assembling on the rugby pitch for Bearway to Heaven with Merkin Ladder, Q neglected to instruct the PAX to do a bear crawl between Burpee and Merkin intervals so the group just ran the first set. Rocket and Yes Dear were going fast and appearing to enjoy it so bear crawl requirement was reinstated for subsequent sets.

    Captain Thor Big Boy Sit Ups were next followed by a mosey down the Knoll so we could run up backwards 5 times doing the Bernie Sanders. Bern set in after rep 2

    Next, we moseyed to a spot with adequate mud and water for the Crunchy Frog exercise. Q’s cadence at this point sounded like a frog.

    Ending with an All You Got Run showed we had left it all somewhere back on the field with Moneycat’s car keys.

     

    Add-on by Worms:

    In the rain, lakes and mud Moneycat’s key fob fell out of his zipped jacket pocket somehow.  Most of the Pax had already left but the few remaining, Snackpack, Two-Shoes, Moneycat and Worms searched every inch of the park where we travelled and especially where he’d laid his jacket that morning but no luck. We called a known auto locksmith, Tigers Locksmith,  (an on-the-road key programming shop) but he wasn’t answering at the moment so I left a message.  We then called Popalock and they had someone on the way.   Then the Tiger Locksmith called back and said that “if you don’t have the fob then you still can’t start that car without the fob and the key”.   Fooey.    So I called the Popalock and said not to bother coming since Popalock could only open the car door to get Moneycat’s key but he’d still be stuck there since it was the key fob somewhere out there in those 96 acres of grassy knoll.   Popalock asked about the kind of car so they knew that but they failed to tell us that their guy could only get into the car and could not give him a way to drive the car.  I told Moneycat that we were not going to push him home while his engine was off and his transmission in park.  If it was in neutral I’m sure the 3 of us could grab that rear bumper and push Moneycat home since its only 12 miles to his home, but not with the wheels locked. I said no way.   So Drew of Tiger Locksmith showed up and he and Moneycat had a great time.  Turns out Drew Mulvanah is a Brother and is from New Zealand and he is very interested in F3.   He’s supposed to post with us soon!  Good work Moneycat for EHing the new man!  What a way to make friends other than over a beer!

  • Morning Miracle at the Colosseum

    The Scene: The Colosseum

    Conditions: Balmy.  Rainy.  Ample Puddles…..  Just Right.

    Welcome & Disclaimer:  The Q is neither bonded nor insured.  But no FNGs today, so we all knew the drill.

    Warm-a-Rama:

    Mosey twice around the parking lot  (a chance to chat and see how everyone is doing)

    Shoulder circles (lest our shoulders should atrophy)  x30 each direction

    Frankensteins (to stretch out those hamstrings)  x20

    Imperial Squat Walkers (using the big muscles to get the blood flowing)  x15, 4-count

    Windmills (hammies again, and backs)  x10

    SSH (cuz we like ’em)  x20

    The Thang:

    Partner Pullup Nasties: 5 pullups each, with help from partner as necessary; then mosey to the parking bars for 10 freak nasties; then mosey back. 3 sets.  (working on those arms)  Great teamwork!

    Gladiator Mosey:  1.5 laps around our beloved Colosseum, ending at the steps by the Gym.  A longer mosey than we’re used to – definitely saw some perseverance here – really nice work.  As usual, MegaDad sets a high bar and got to plank for the Six longer than the rest of us.  And I had a chance to chat it up with Big Easy whom I hadn’t met before.

    Baby Freak Nasties on the steps.  x10.

    Partner Windmill Pushups:  one partner on top of stairs; the other at bottom.  5 windmill pushups (4 count), then change places.  3 sets.  A bit of grunting and swearing.

    Catch Me If You Can:  Mosey back to the Shovel flag, with the last man sprinting (um, sometimes) to the front.  Lots of mutual encouragement on this part.

    Freak Nasties x10 on the parking bars to wrap it up.

    6MOM  (listen for the midwife noises)

    Since we were already soaked from the rain, no one minded getting just a bit wetter on their sixes….

    Homer to Marge (one of my favorites)  x10

    Reverse Crunches  x10

    Bicycles x10

    Jane Fondas x20 each side   (amid a few tears for Rocket, who was strangely absent)

    Then we were supposed to do some Manatee, but my notes were too wet to read by this time.  So I’ll save it for another day.  And Workhorse saved us by suggesting

    American Hammers, to close it out with a bang… banging our knuckles on the ground on each side.

    Count-O-Rama:  8 men.  A strong Wednesday.

    COT:  A strong closing in prayer by MegaDad.

    Oh, and the title of this post?  The MIRACLE of seeing MegaDad at 5:30am on a Wednesday!  Nice job making it out there, despite a late night of fellowship with the extended family.

     

  • A Buzzer Beatdown

    The Scene: The Knoll

    Conditions: Mosquitos and Mud.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Warmest day of the year. But we still did our warm-a-rama.

    Started with one full lap ending at the sundial.

    · SSH – 25x IC

    · Arm cirlces (15 Fwd/15Bkwds)

    · Bobby Hurley – 15x IC. (FNG was excited about this one. Gave a little shout out to ASU, he’s alma mater.)

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 8x on own.

    The Thang:

    We did our own form of March Madness.

    1. Suicide Madness– Mosey’d to the muddy football field. We stood at football goal line. Sprinted to about 20 yd line and back two times between each of the following:

    · 64 – SSH – (Workhorse finished these at blazing speed. But, in mid-sprint about the 10 yd line, he stopped, turned around, laughed, and said he only did 32. He came back and finished the rest. We were reminded you can’t look too far ahead. All eyes on you, Virginia. All eyes on you.)

    · 32 – Merkins.

    · 16 – Al Gores – Madness really set in

    · 8 – Burpees – Gabriel was still smiling somehow.

    · 4- Burpees

    · 2 – Burpees – A lot of midwife noises here.

    · 1 minute planks

    -Flutter kicks waiting on 6 man.

    We then took a little apocalyptic tour through the woods and over the log bridge. No injuries reported.

    After the long tour, we made it back to the sundial. We did a quick set of 15 merkins, 12 Freak Nastys, 10 Merkins, and 10 Freak nastys.

    2. Col Trautman – We then partnered up and did a little Colonel Trautman. One partner ran from sundial to pull up bar and did 5 pull-ups. While other partner stood at sundial and did lunges AMRAP. We did this for 4 quarters. Felt like we were in triple OT. MoneyCat finished his last one with a dead sprint back. The crowd erupted.

    Mary:

    We were running late for Mary’s, again. But 4 PAX led their favorite:

    · Fastball – LBCs – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeux – American Hammers – 15x

    · Snack Pack – Jane Fondas (Lt)– 10x

    We cut it close on time, but we nailed it! A buzzer beatdown.

    Mosey’d to Flag. Gabriel, still smiling, sprinted to flag. It was the fastest I’ve seen it done. And it’s not even close.

    Count-o-Rama

    Name-o-Rama

    Welcome, Hogfish!

    COT / BOM:

    Announcements –

    T-Claps to Money Cat for increasing his merkins by 400%. And for losing about 35 lbs over the last few months! Well done!

     

  • Megadad introduces “coupons”. Ug, ug, me man

    3/3/18 F3BR Back Blast

     

    CHECK OUT THE VIDEO LINK BELOW!  Thumbnail may not be present.

     

    AO: The Knoll

    Q: MegaDad

    11 Pax: F3 BR, the Knoll, coupon throwing, VIDEO, 2-3-2018, IMG_6764

    I think CAT5 had an excuse, but fastball and the FNGs were fart sacking.

    It was a cool 49 degrees when we started, which was very refreshing. The cool weather also meant that Tiger Bait’s short shorts were not to be seen…also refreshing.

    -10 incline Merkens to start

    -Modified mosey to the sundial

        That is, once you arrive, run backwards to the 6th man and then sprint back to the sundial.

    I struggled at first at the sundial. What’s the count?  What exercise am I doing? That’s what I get for skipping Wednesdays.

    -10 side straddle hop

    -10 wall dips (freak nasty- when I dip you dip we dip)

    -15 Pistol squats

    Repeat the previous 3

    Next we did a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order (sit down, on your back, Merkin, Burpee, touch the outside of circle, touch Center of circle, change direction of rotation) then back to the squat walk. I think I milked this exercise for 10 minutes.  we finished with everybody doing one of each on their own.

    I felt better at this point and most were feeling the burn. Time for the hills.

    Modified mosey to the top of the hill

    -Down the hill (up/downs on Q count)

    -up the hill (up/downs on Q count)

    -Bear crawl or lawnmower down the hill

    -Bear crawl up the hill

    -modified mosey to the flag with Tapanga  out in front with me

    FETCH

    This is inspired by worms bringing cinder blocks and Tiger bait (who was down to his short shorts by this point) who brought logs last week.  

    -Grab a frisbee, football, basketball, or tennis ball and racket and a partner.

    -one throws/kicks/hits the thing, while the other fetches.

    -attempt to complete your age appropriate burpee count (20 – (decade of age x 2)= age appropriate burpee). Several peoples heads exploded at this point. Not that complicated though. If you’re 65, then 20-(6×2)=8 burpees. If your 24, then 20-(2×2)=16 burpees. If you can’t do your Burpee‘s before they get back, do it second time.

    Missile toes made me do it twice. I returned the favor.

    -Long mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock as far as you can, pick it up and chest pass back. Six total throws

    -Right arm shotput, six throws

    -carry the coupon to the top of the hill

    -left arm shotput, six throws

    ROCK and roll

    In a line, on the count of three everybody throws the rock down the hill. Longest rock is done. Carry rock to the creek and plank or 6” until all finish.

    Everyone else carries the rock back up the hill for another round. Total 12 rounds. Bow down had a 5lb rock so he finished first. Workhouse has a 50lb triangle that wouldn’t roll but still managed to beat out several people. Snack Pack and Worms almost had to bring in the refs at one point. Double respect and respect for those two. Tapanga and rocket were the last two standing. Tapanga threw it further but rocket beat him back to the creek. Plus he is probably double tapanga’s age.

    -Mosey to benches.

    -box jump 90 second challenge

    70 for yours truly.

    T clap for Rockets 50

    Tiger bait did 0, but was there in spirit.  

    Mary’s (lame attempt at it)

    -bench leg lifts, 10 straight, 8 at 45 degrees and 5 at 90 degrees. No one got 5

    All out sprint back to flag. Then we died.  name o rama and Bow Down closed us in prayer. Pray that he gets through busy week with lots of tests/papers.

    Until next time men…

    -MegaDad (David Mustain)

  • Legs, Core, Stretch at the Colosseum

    Warm a Rama

    Annie x20

    Capri Lap

    Toy Soldier x20

    High Knees x15

    Butt Kicks x15

    Trunk Twist w/extension  x20

    Arm Circle  F/B   x15

    Single Arm  Arm Circle R/L x15

    The Thang

    Mosey to Stairs

    Al Gore x15

    Plank w/Leg Lifts   x15

    Forward Lunge R/L  x15

    Plank Shoulder Taps  x20

    Backward Lunge R/L x15

    Plank to Elbow x15

    Squat Hold   1 min

    Incline Merkin on stairs   x20

    LB Freak Nasty on stairs  x15

    Elbow Plank   R/L   1 Mom each

    Mosey to Playground

    In Teams   Pull Ups Merkins Leg Step Ups (10 each)

    Mary

    LBC x15

    Leg Lifts x15

    Toe Touch x15

    Jane Fonda R/L  x15

    Plank Hold   Count to 30

    Stretch

    Child Pose

    Back Extension or Pickle Planters

    Count o Rama 

    COT

     

     

     

  • Nasty at the Colosseum

    The Scene: The Colosseum

    Conditions: Dark, no rain. 72

    Warm-a-Rama:

    Goofball – 20x
    Sixty Second Arm Circles aka SSAC’s – 20x
    Toy Soldier – 20x
    Forward Lunge – 15x
    Backward Lunge – 15x

    The Thang:

    Mosey to location near the velodrome

    Arm Day!
    Merkin – Regular Stance 15x
    LBFN Little Baby Freak Nasty’s (on stairs) 10x
    Prisoner Squat – 20x
    Merkin – Wide Stance 15x
    LBFN’s- 10x
    Al Gore’s – 20x
    Merkin – Diamond Stance 15x
    LBFN’s- 10x

    Mosey back to starting parking lot

    Pull Up / Freak Nasty (stolen from Fastball Olympics)

    Team Up
    Guy 1: Run to Monkey Bars do 4 pull-up’s
    Guy 2: Freak Nasty until Guy 1 is back
    Repeat 4 times.

    Mary:

    LBC’s- 15x
    Leg Lifts – 20x
    Shoulder Taps – 20x
    Jane Fonda Right – 15x
    Jane Fonda Left- 15x
    Double Leg Mountain Climbers – 10x

    Count-o-Rama
    Name-o-Rama
    COT
    Announcements
    Tiger Bait is Q for Saturday
    * Shangeaux – decide to ‘self punish’ for being just a bit late for post. Did a few extra Merkins. Good man Shangeaux!
    * Worm’s scouted out and recruited a FNG after the PAX left the AO. His street name is “Matthew”

     

    Backblast created by Rocket.

  • Love Potion #9

    The Scene: The Coliseum

    Conditions: 60 degrees or so. Always muddy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    It’s Valentine’s Day, so we set the mood and warmed up together.

    · Capri Lap – a little mosey. Ran past football field to other parking lot.

    · High Knees –

    · Butt Kicks

    · Carioca

    · Side Straddle Hops – 20x

    · Bobby Hurley – 15

    · Burpees – 5

    The Thang:

    We moseyed back to the flag.

    In light of the romance in the air, 2 PAX partnered up and committed to each other for the rest of the beat down. We had a total of 5 PAX, so Rocket and Dagwood let me be the third wheel. It was sweet and they did a good job of keeping things from getting awkward.

    1. Colonel Traut Man – One partner performed Freak Nasty’s AMRAP while other partner ran to pull-up bar (monkey bars at park) and did 4 pull-ups. And then reverso. We did it 5 times.

    2. Tammy Wynettes – I called these Tonya Wynettes. Whoops. But Tammy sang “Stand by Your Man” – so we did. One partner does merkins while the other partner does Al Gores. Side-by-side. But room for Jesus. You both count and do the rep at same time. Once you hit 10, reverso. We went to 60.

    3. Bropees – This was the first partner routine where we got to spend quality time together. Face to face. Eye to eye. We did burpees in unison. When got to the top of the burpee, we jumped and gave each other high 10s. We did 10.

    A little mosey to a curb in the driveway. This is when our partner time (date) was over.

    4. Ascending Curb Crawls – We each bear crawled from one side of the curb to the other and performed 1 derkin (with feet on curb). We then bear crawled back to other curb and did 2. We ascended until we reached love potion number 9. There were a lot of midwife noises here.

    Mosey’d back to flag for Mary’s

    Mary:

    Rocket led us for the 6 min Mary. We could have used a dry surface, but we all chose the muddy grass cause we’re men.

    · Leg raises -10x

    · Shangeauxs (Mt. climbers with knee to alternate elbow). – 10x

    · American Hammers – 10 count

    · Double Mt Climbers – 5 count

    · Jane Fondas – 10x (each side).

    Count-o-Rama

    Name-o-Rama

    T-Claps for Dagwood for ditching fartsack and enjoying his first gloom workout.

    COT / BOM:

    Announcements

     

  • F3 Baton Rouge, AO#2. Perkins Road Park, 2-7-2018, 5:30AM

    This is our first meeting for the AO#2 in Baton Rouge.   ALL had a fine experience in the dark gloom at 0530 this morning.    Several new and exciting exercises this morning. Thanks to CAT5 for the creativity!

    Not so used to running in the dark like this but it was fun. Tried to dodge all the water puddles from last night’s monsoon season.  More rain happened shortly after we finished at 0630.  All but Worms and Gabriel had to head to work so Worms and Gabriel had coffee and donuts at Ed’s Donut shop near by. Gabriel is the FNG today.

    We had our first un-announced visitor from another AO today.   Jiffy worked out with us. He is here on business from BIRMINGHAM, AL.  THANKS to Jiffy for working out with us and giving us pointers on operating the group.  Fine young man.  He is a specialty industrial lubricants specialist and works in the Sugar milling industry and other industries.

    Exercise Cad/OYO Reps Start Time End Time Notes

    Mosey x2 Around OYO 5:30 AM Around the baseball diamond x2. End at Home Plate.

    Diamond Bear Crawl OYO Bear crawl around the bases. 1,2,3,4 Burpees at each Base.

    Ring of Fire Cad 10 In a circle, take turns of 10 merkins while others plank.

    SSH Cad 20

    Black Jack (modified) OYO 5 Cross the baseball field, 1 Merkin, cross back, 1 Burpee.

    Mosey to Parking Bars OYO

    Freak Nasties Cad 10 Dips on Parking Bars

    Incline Merkins Cad 10 Merkins on Parking Bars

    Freak Nasties Cad 8 Dips on Parking Bars

    Incline Merkins Cad 8 Merkins on Parking Bars

    Freak Nasty Cad 4 Dips on Parking Bars

    Lt Dan (“he’s got no legs”) Cad 10 10 Count – Squat, Lunge L, Lunge R, Squat, Calf Raise

    Black Snake 1 All Mosey. Last man weaves thru to Front. (like Indian Run)

    6MOM

    Mosey to Parking Deck OYO

    Homer to Marge Cad 10 Lie flat on Six. 4 Count. Lift feet 6in. Raise to vertical. Back to 6in.

    LBFC (LB Flutter Crunches) Cad 10 On Six. Lift feet. Flutter legs while doing LBC with Torso.

    Leg Lifts Cad 12 Lie flat on Six. 4 Count. Feet Up, Out, In, Down.

    Manatee (not Superman) Cad 15 Superman position. Touch left hand to left foot, alternate.

    <By Rocket> Cad 10 Rocket called a Mary exercise that I cannot remember.

    Mountain Climbers Cad 15 6:10 AM From pushup position, run in place.