F3 New Orleans

Tag: Birthday

  • Happy Hawg Day

    Brrrrr….  YHC woke up to a delightfully crisp 46 degree morning.  Today is YHC’s 1 year anniversary with F3 (thanks again to Bogey and Heisenberg for dragging me out), and its been a great year.  I’ve enjoyed the camaraderie, the workouts, the inspiration.  Thank you NOLA F3 Nation.

    For todays 1-year Q, I went back to my first Rock City sessions to pull some routines from the bag of pain dished out by today’s birthday boy: Hawgcycle.  He was Q for my first 2 Rock City workouts (first time because Amnesty apparently fartsacked, though I didn’t know at the time what that meant).

    COP 1: Off to the grass by the rocks for the opener.  SSH x25.  Then YHC decided to try something new – the Hillbilly Squats x20.  YHC does not think that one will make a return appearance.  Plank up for the rotation: Peter Parker, Mountain Climber, Parker Peter, Plank Jacks and Shoulder Taps all x20.

    Grab your rock.

    COP 2: Hawgcycle memory bank #1: Bloom where you’re planted.  We aren’t moving for a while.

    • Shoulder press x10, x8, x6, x4, x2
    • Curl x10, x8, x6, x4, x2 (oh, hi Mav.  Thanks for joining us.)
    • Row x20, x16, x12, x8, x4
    • Bench x20, x16, x12, x8, x4 (that cold morning dew felt great….)

    COP 3: Mosey over to the flag football field for Hawgcycle memory bank #2: Lieutenant Dan with a Rock.  Con Rocca, 1 Squat, 2 Lunge.  2 Squat, 4 Lunge.  3 Squat, 6 Lunge.  Repeat until you reach the fence.  That was further than it looked.  At the fence, Hawgcycle memory bank #3: Jack (Rock) Webbs: 1 Murican (hands on rock), 1 Shoulder press (con rocca).  2x.  3x.  4x.  YHC hears grumbling.  Must. Persevere.  5x.  6x.  YHC hears that 6 must be magic number.  Nope.  7x.  That’s the Hawg magic number.

    COP 4: Circle of Mary.  2 (or 3) PAX off to foundry for 5 (or 10) Pull ups (timer).  The rest of the group does Mary waiting for the return.  LBC, Flutter Kicks, Freddie Mercury, Cockroach, Rosalita.

    Time for Lieutenant Dan with a Rock back the other direction.  Plank for the 6.  Then hold it for a 90-second minute.

    Return your friend, and mosey back to the flag.

    Count off (13 at Rock City – nice showing gang!), Name-o-rama.  Finish with our prayer.  YHC thanks the group for the inspiration they have offered.  YHC asks for blessing of God’s grace to use the gift of today to serve Him, and others.  May all have a safe and happy Thanksgiving week.

  • Happy Birthday to Me

    Happy Birthday To Me, Happy Birthday To Me, Happy Birthday Dear Rudy, Happy Birthday To Me

    10 PAX appeared in the morning Okwata gloom, gathering around a real Shovel Flag (apparently JV has been stashing it in his trunk).  YHC’s phone read a sultry 82 degrees.  Perfect weather for a celebratory workout.  Start with the disclaimer (and a bit of F3 indoctrination for our FNG)

    COP #1: Start with 10 burpees OYO at the flag, then mosey over to the fountain.  A quick shorty-style “follow me” dance with butt kicks, karaoke, and high knees before settling into the muck for a warm-up.

    • SSH x49
    • Mountain Climber x49 (at which point FracSac correctly guessed that it was YHC’s 49th bday)
    • IW x30 (YHC got bored, and almost fell over awkwardly)
    • PP x49

    Head to the levee for a Bear Crawl Indian “Run” towards the pull-up station.  Just one time through the PAX list before picking up to mosey.  That was a good length plank session, though.

    COP #2: Partner up.  1 round, each pair hitting each exercise once.

    • Over the levee, 5 burpees, and back.  This was the timer.
    • Squats
    • Dips
    • Step Ups
    • Pull Ups

    Back to the levee top to mosey down to Canal Street

    COP #3: “Happy Birthday To Me”.  One PAX runs a loop – across Canal, down to the lake, back across Canal, and back up to the levee.  While one runs, everyone else exercises.  What exercise?  Whatever the running PAX draws from the Birthday Bag ‘o Exercises conveniently discovered at the COP.

    • Bubba pulls Squat Jumps to get us started right.  I think I heard him laughing as he ran off.
    • (in the interest of time, Q audibles and has PAX run in pairs).  PAX do Plank Walks while 2 run the loop
    • PAX do ‘Muricans while 2 run the loop.  Q helps JV with reading, apparently he forgot his glasses.
    • PAX do Staggered ‘Muricans while 2 run the loop.  Thanks FracSac, my chest was ready for that.
    • PAX do Low Country Crab.  Q is openly mocked by PAX for his fantastic paper folding skills.
    • Q finishes the cycle by pulling Smurf Jacks.  PAX grumbles, Q runs.

    Q mutters that he really wanted someone to draw the Burpee ticket.

    COP #4: PAX moseys back to the flag to circle up for a full 6 MOM.  30 seconds of exercise, 10 seconds rest.  Repeat for 9 ab exercises.  Penguin, Rosalita, Dolly, Flutter Kick, LBC, Cockroach, Box Cutter, Freddy Mercury, Putin

    Circle up for Count Off (10 on a Thursday!), Name-o-Rama (“WHAT?” – all caps, with the question mark – for our FNG Artillery Officer), and prayers:

    • Tool and his family
    • Cable Guy and his family
    • Recovery efforts in Baton Rouge and Italy
    • People suffering from affects of Cancer, and those leading efforts to research cures, and assist those suffering

    Finish with St. Ignatius’ Prayer for Generosity

    Gentleman: It was a pleasure to start a new year with you all.  Thank you all for being an inspiration for me.