F3 New Orleans

Author: Bogey

  • Suicidal Tendencies

    Disclaimer:

    Warmup: SSH x 30, Pe/Pa x 20, AC 15/15, Abe x 15, Pa/Pe x 20, IW x 20

    To the track for Suicides with a twist…and a rock

    First quarter lap – mosey with rock held straight out, drop rock return to start for 5 each…burpees, squats, merkins, monkey humpers

    Half lap – grab rock at quarter point, mosey with rock overhead to halfway point, drop rock and return to start for 10 each…burpees, squats, merkins, monkey humpers.

    Three Quarter lap – grab rock at halfway point and mosey with rock held straight out, drop rock at 3/4 point and return to start for 15 each….burpees, squats, merkins, monkey humpers.

    Full lap – grab rock at 3/4 point and carry overhead to complete full lap, drop rock and return to start for 20 each…burpees, squats, merkins, monkey humpers.

    Tabata – mary style: 8 rounds, alternating between American Hammer and Crunchy Frog.

    COT: CO, Nameorama, anouncements, SI’s, Prayer, xxxoooo’s

  • Who me?

    After learning yours truly had the Q at 5:28am…

    Disclaimer

    Warm up : SSHx35/IWx20/ACx10f&10b/MCx20

    The Thang…

    Bear Crawl around Triangle of Trees(30yds)/Goblet Squatsx20 w rock.                                                          Lunge Walk around ToT’s/Squat Pressx20 w rock.                                                                                                Burpeesx10 at each Tree/Goblet Squatsx20 w rock.

    All with Rocks: Buddy sit upsx30 each man/Slow curlsx20/Slow Rowsx20/Stepupsx20(alt leg)/Slow Shoul. Pressx20/Slow curlsx15/Slow BBCL’s(ball buster core lifts)x15/Slow rowsx15/Buddy sit upsx20 each man

    A little change of scenery(and a 20 yd mosey…this is the uptowner, correct)

    Peoples Chair-1 min…last 20 sec rock overhead/Peoples chair-30sec…last 10sec rock overhead/Peter Parkerx20/Parker Peterx20

    Got to do a little running – 61 yd sprintx2

    Mary – LBC’sx35/Slow H. Dollyx20

    CO/NOR/Intentions/Prayer

  • Rudy’s back

    Pro Bowl crew on a unusually brisk Wed morning…

    This is F3 blah, blah, blah…

    Warm up:

    SSHX28/ACX20(10&10)/Peter ParkerX20/Parker PeterX20/Abe G.X10/IWX20

    Mosey to nearest bench at R. Mall

    The Thang:

    Stand on bench, right leg to ground, up, left leg to ground…starting at 1 each leg then increasing by 1…to 10 benches/10 reps each leg.

    After 10th bench run to Fountain(NOMA) for: DipsX30/I MerksX20/DerkinsX10…run to first bench on opposite side of R. Mall.

    Step ups starting at first bench, 1 right & 1 left, increasing by 1 at each bench…up to 10 each leg.

    A few LBC’s while we wait for the Pax…

    Back to first bench: Dips – 2 at first bench, increasing by 2 at the next bench…10 benches/20 Dips.

    Run across to other side of R. Mall…

    First bench – 2 Inc. Merks, increasing by 2 at the next bench…10 benches/20 Inc. Merks.

    LBC’sX35

    CO, NameO, Announc., Intentions, Prayer…few stayed to complete the day’s AMRAP challenge.

  • Skeeters!

    Disclaimer…

    Mosey to rock pile for brief warmup:

    SSHx25/Peter Parkerx25/Arm C.x20(front&back)/Abe Vigodax15/IWx25…grab a rock, one that travels well.

    Mosey to the track…here’s where things get dicey, at least for the slow learners.

    Split up into 2 pax.  Pax one stays put – 8 squats in cadence, then a run to catch Pax 2.  Pax 2 immediately runs(while Pax 1 squatting) 1/4 with 2 rocks, puts rocks down(or hands off), and they do 8 squats in cadence.  Flapjack style.

    Next up is 8 Merkins…you know the drill.

    Two laps around the track repeating those two exercises.

    Not a great explanation, but I am available for verbal communication if needed.

    Mosey to the shelter…

    Pax 1 human chair while Pax 2 does Dipsx20 in cadence…flapjack.

    Pax 1 human chair(rock above head) while Pax 2 does I. Merkinsx10 in cadence…flapjack

    Pax 1 human chair(rock held out) while Pax 2 does Derkinsx10 in cadence…flapjack

    Mosey to the field of skeeters…

    Rock Curlsx20, slowing down after 10/rock squatsx20, slowing down after 12…”mosquitos are killing me…can we please move?”

    Mosey to concrete….

    Rock dipsx20, slowing down after 10/LBC’sx35…”mosquitos are killing me!”

    Mosey to Rock pile to unload and sprint to flag.

    CO, NameO, Announc, Intentions, Prayer….

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • A chill in the air…a little fire in the belly

    A light crowd gathered one by one as the Q hoped one would be wearing a watch.  Alas, the last guy to arrive saved the day.

    A brief disclaimer as we dashed away.

    Warm up

    SSH X 25, IW X 26(oops), Peter Parker X 20, Parker Peter X 20, Abe Vigoda X 10, Arm Circles X 10f/10b

    Dora 2, 3, 4 – Merkins, Squats, LBC’s…Partner runs to fence with rock…leaving it behind for pickup by his buddy.

    I’m liking this buddy system – 10 Burpees while partner People’s Chair w/rock for duration; flapjack; 3 rounds.

    Curls w/ rock X 15, Rows w/ rock X 15, Shoulder Press w/rock X 15….Curls w/ rock X 5, and so on…

    To the flag(or where the flag would be), announcements, prayer, goodbyes, etc.

  • Takin it Old School – Pentateuch style

    Disclaimer….blah, blah, blah.

    Genesis – The beginning warmup

    • SSH X 30
    • Seal Jacks X 20
    • Plank Jacks X 20
    • IW X 20
    • Abe G’s X 20

    Exodus – Through the wilderness, Moses/Q led the Isrealites/Pax to Mt. Sanai

    • Bear Crawl 20yds
    • Sprint  200 yds
    • Peter Parker crawl 20yds
    • Sprint 200 yds
    • Lunges 20 yds
    • Sprint 200 yds to NOMA

    Leviticus – Isrealites/Pax learn how to offer sacrifice and conduct themselves in the temple they are building.

    • Jack Webb X 10 merk/20 ap  You’re not ready…. 2 more.
    • Mosey to Great Lawn

    Numbers – Yes it does Sukkot!  Sacrifice Bulls/Merks, Rams/Burps, Sheep/Squats, Goat/Sprint across lawn

    • 15th Day of the 7th Month
      • 13 Bulls/Merks
      • 2 Rams/Burps
      • 14 Lambs/Squats
      • 1 Goat/Sprint across the lawn
    • 2nd Day
      • 12 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 3rd Day
      • 11 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 4th Day
      • 10 Bulls
      • 2 Rams
      • 14 Sheep
      • 1 Goat
    • 5th Day
      • 9 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 6th Day
      • 8 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 7th Day
      • 7 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 8th Day
      • 1 Bull
      • 1 Ram
      • 7 Lambs
      • 1 Goat

    Deuteronomy – One God/One Pax

    • LBC’s X 30…..Slow down at 20
    • Hello Dolly X 20
    • Am Ham X 10

    To the flag….and 3 more Burpees.

     

    Count off, NameOrama, FNG, Prayer, and coffee

    Special thanks to Hawg, co-creator.

     

  • I get by with a little help….

    I’m certainly no Walleye, but guess I’ll do….

    Quick Warmup….

    SSH X 35

    IW X 25

    AC X 15F/15B

    WM X 20

    Now for the real stuff….

    Lunge walk 25 yds

    8 ct bodybuilders X 30

    Lunge back

    Monkey Humpers X 30(single count)

    Lunge back

    8 ct BB’s X 20

    Lunge back

    MH X 20

    Lunge back

    8 ct BB X 10

    Lunge back

    MH X 10

    “Looks like it’s going to be a lower body workout, guess I’m changing my Sat plans” mumbled Kimmy Chi with the Deet spray…

    Jack Webb

    Merkin X 1

    Air press X 2

    Merkin X 2

    Air Press X 4

    Blah, blah, blah

    Merkin X 8

    Air Press X 16

    Dips X 20

    Derkins X 15

    Erkins X 12

    On your six…

    LBC’s X 30

    Am Hammer X 15

    LBC’s X 20

    AH X 10

    LBC’s X 10

    AH X 5

    “I got one, I got one!” Yells he who covers three shifts

    Bucket!  I guess I’ll carry it….

    Bucket(sand/water) carry for 60 yds

    Dying Cockroach X 20

    Bucket carry back

    Quick announcements sans Amnesty

    Brief prayer

    Thanks for joining.

  • The Plight of the Native American….or a few guys that like to wake up really early, work out, and complain about it.

    We started off with a brief mosey across the street for warm ups…

    • SSH X 30
    • Plank Jacks X 20
    • PP X 20
    • Arm Circles X 15 Forward/15 Back
    • Windmills X 15
    • Good Mornings X 15

    Route 66 – Monkey Humpers, starting at 1, increasing by 1 at each bench along the Mall.  Stopping at the 10th bench.

    Indian Run to the Fountain in front of NOMA.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    Indian Run to Carrollton and back to the Fountain.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    And you guessed it….Indian Run to the Little Foundry/Refinery/Foundrette.  Breaking up into 3 groups of 3 and one group of 2.  A rotation of sorts…if you will.

    3 Rounds

    • Group 1 –  LBC’s X 10….keepers of the count.  Round 3 increased to 20…or more for the show-offs.
    • Group 2 – Knee raises on the Monkey Bars
    • Group 3 – Sit ups
    • Group 4 – Pull ups

    One last time….Indian Run back to the flag.

    Announcements, Intentions, and Prayer.

    Say hi to the next Native American you see.

     

     

     

  • The Uptowner, not Rock City….

    The Uptown 12 mosey to the parking lot.

    Warm ups

    • SSH X 30
    • IW X 30
    • PP X 30
    • AC X 30(15 each way)
    • Windmill X 20

    Mosey to the field 15 yards away, but still evoking whining from Rudy.

    • Burpees X 20
    • Jack Web – 1:2 ratio X 20(air press)
    • Monkey Humpers X 20(in cadence)
    • See Saw Sit Ups X 40(20 each)
    • Burpees X 15 – the chatter begins to subside
    • Jack Web – 1:2 ratio X 16(air press)
    • Monkey Humpers X 15(in cadence)
    • See Saw Sit Ups X 40(20 each)
    • Burpees X 10
    • Jack Web – 1:2 ratio X 10(air press)
    • Monkey Humpers X 20
    • See Saw Sit Ups X 40(20 each)
    • Burpees X 5
    • Jack Web – 1:2 ratio X 6(air press)
    • Monkey Humpers X 20
    • See Saw Sit Ups X 40(20 each)
    • Burpees X 20
    • LBC’s X 30… slowing the cadence for a bit to induce a bit more pain
    • Hello Dolly X 20….same as above
    • American Hammer X 10
    • Parker Peter X 50

    Mosey back to the rock pile, and to JV’s chagrin….

    10 more Burpees

    Quick count off and Name-O-Rama, and naming of our FNG – Flick

    No need for announcements…Amnesty will cover in detail on Saturday.

    Ball of Man, Prayer, and goodbye’s