F3 New Orleans

Tag: Boo Boo

  • Rock City Rocks

    YHC hasn’t been at Rock City for few months because of the launch of Sweaty Bells, which is a Sunday workout with kettle bells. Willie and YHC had thought of bringing their kettle bells to a Rock City workout one day but could only imagine the mumble chatter from a PAX named Rudy. Because it’s been awhile since the last Rock City, YHC was super excited to have an opportunity to Q again for the 2nd time at this AO. YHC is very happy to see many new faces just in few months. F3 Nola is definitely growing at a great pace, which leads to a FNG, later named Scam Newton, EH’ed by Marlin. At 5:30 am, YHC gave his standard disclaimer…. and off the PAX.

    Everyone grabbed a rock and headed to the middle of the football field. Rudy apparently is not strong enough to do that because he’s so used to warming up first before the PAX pick up the rocks. But Rudy somehow managed to suck it up and do what the Q said.

    Warm-ups

    Because there are so many new PAX who have never Q’ed before, YHC took this opportunity to invite Baloo to help with the warm up exercises:

    SSHs x 30 IC

    Windmills x 10 IC

    Arm Circles and Seal Claps x 15 IC

    Hill Billies x 20 IC

    Mountain Climbers x 15 IC

    Round 1

    Picked a partner for the entire workout. Everyone lined up at the 40 yard line of the football field. While one PAX lunge walked toward the field goal post, the other PAX ran backwards to the field goal post then ran back towards his partner. Flap jack until the team crosses the end zone. Once in the end zone, each PAX did 10 burpees each. However, while one PAX was doing the burpees, the other PAX was in Goblet Squat position with the rock until his partner finished with his burpees and then flap jack.

    Round 2 – Broken up Dora

    Starting from the end zone….

    Dora Part 1 – finished 80 thrusters as a team. While one PAX was doing the thrusters, the other PAX ran out to the 40 yard line and did 10 curls and moseyed back to the PAX. Flap jack until 80 thrusters were completed by the team.

    Dora Part 2 – finished 200 LBCs with the rock as a team. While one PAX was doing LBC’s, the other PAX ran to the 40 yard line and did 10 chest presses and moseyed back to his partner. Flap jack until 200 LBCs were completed by the team.

    Dora Part 3 – finished 300 shoulder taps as a team. While one PAX was doing shoulder taps, the other PAX ran to the 40 yard line and did 20 Rocky Balboa’s on the rock and moseyed back to his partner. Flap jack until 300 shoulder taps were finished.

    Round 3 – Sprint Relay Race

    Starting from the end zone, one PAX sprinted to the 40 yard line and did 5 manmakers and sprinted back and tagged his partner. The partner did the same thing. Rinse and repeat until finishing a total of 4 rounds as a team so that each PAX did 10 manmakers.

    After the sprint, the PAX did some active stretching with “open gates” and “zombie walk” to stretch those legs and hamstrings. Mumble chatter again from Rudy saying that we should have done these stretches at the beginning of the workout and not at the end. YHC believes Rudy is just getting anxieties because college football season is almost here. And he knows how crappy the losing Irish is going to be this season. Ouch!!!

    Brought our rocks back to the pile and moseyed back to the flag. YHC didn’t managed the time correctly and ended the workout at 6:17 a.m.

    COT

    Count-a-Rama – 24 PAX, Name-a- Rama, announcements, and intentions. One FNG named Scam Newton because he is an Auburn alumnus. Once again, thank you for the opportunity to lead. SYITG

    King Kong

    Willie, King Kong, Gabrielle, and Jingle Vader managed to meet up for coffee at PJs on Magazine Street after their respective beatdown. Today was also the inaugural beatdown on UNO campus lead by Tool. During coffee, YHC found out there were 14 PAX at the newly launched AO and 17 PAX at the Skinny. There was a total of 55 PAX on the Southshore participated a workout today. Great way to start off the week!!!

  • Mosey to the Chickens

    QHC thought it was a joke when RY posted that QHC was to be Q at Popeye’s this morning.  QHC had been there only twice, and pretty sure that at least once he got there only by accident.  With a sly smile across Rev Sox’s face, no PAX was fessing up.  So with a disclaimer, the PAX were off.

    Warm Up:

    • Side Straddle Hops 20xIC
    • Low Slow Squats 20xIC
    • Imperial Walkers 20xIC
    • Mountain Climbers 20xIC
    • Merkins 20xIC

    With the roosters crowing away and time to mosey, QHC announced that the PAX should mosey to the chickens.  QHC didn’t see any chickens, but lots of geese, which smell like hell.  Get past them ASAP!, and continue to the Popeye Foundry.

    At the foundry, a round of fun.  The PAX divided up five routines: PAX One did 15 burpees as the timer, PAX Two pullups, PAX Three box jumps, PAX Four pirouettes/twirl-girls (jump up and try to get a 360 twirl), and PAX five hanging dips.  Rotate around.  Then rinse and repeat but with just 10 burpees as the timer.  Because it was so much fun, rinse and repeat with a mere 5 burpees as the timer.

    Slow mosey to the adjacent field for a round of Elevens–moseying between two trees, at one end doing merkins from 10 down to 1 and at the other end doing jump squats from 1 up to 10.  QHC was getting tired, so Rev Sox did a stellar countdown from 20 with a few fractions in between.

    Mosey back to the warmup spot in the grass for some Mary:

    • LBCs 20xIC (last five fooled the PAX because QHC slowed the cadence down so everyone else stopped for a round or two)
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Russian Twists 20xIC
    • Dying Cockroaches 20xIC

    Mosey back to the flag for QHC’s surprise: today’s Iron Challenge Iron special: a full, feet-flat-on-the-ground, balls and butt just an inch or so off the ground, stretch-your-spine squat for a full 2:20.

    And it was time.  Count Off, Name-O-Rama, Announcements (such as they were, all PAX professing to have signed up for F3 Greenwood’s Iron Challenge), and a COT thanking our Sky Q for his infinite gifts.  JV

  • Curls For The Girls, Lunges For The Ladies

    Is there a F3 name for writer’s block when mapping out a workout?  If so, YHC had a case of that leading up to the Uptowner on Fri.  Lots of good ideas brewing but hard to settle on which ones….maybe a tabata timer? do we fumble with a sweaty phone, music?, rocks or no rocks?  One rock or two rocks?  How muddy would it be from the rain and the the pumps?  Perhaps a 1000 rep workout but would there be time?  How do you pick?  Well, YHC picked up Amnesty in the original LCC and tapped his old and wise brain while in route.  We decided on a few tweaks, and would make sure to incorporate curls since he would be beach bound the following day.  As to the clocked neared time for kickoff, it was good to see a mix of F3 veterans and rookies alike trickling in, including a FNG.

    After the disclaimer, YHC informed the PAX the plan may change on the fly and we’d hone in on upper body and core since many of us were still recovering from running the GN.  Here’s what we did:

    Warmup – IW, WM, AC, SSH, LSS, all IC

    COP #1 – We grabbed two rocks, one large for curls, etc. and one med/small “good form” rock.  Circled up for Curls, Tricep Ext, Rows, Alt Lunges, V-roach w/rock), Chest Press, one min plank…maybe one or two more?  Rinse and repeat.  

    Drop the rocks and bear crawl approx 50-60yds to light pole, then mosey to the water fountain for hydration.  There we circled up by the benches for:  Dips, LLSU, RLSU, Dips, all IC.  Then a mosey back to the track, with a 50-60yd lunge walk before heading back to the rock circle.

    COP#2 – Round robin style with alternating core and/or upper body exercises.  The PAX took turns leading merkins on rock, curls, chest press, skull crushers, scoops, merkins, LBC w/ rock, all IC.   
    Deposited rocks and finished up with a minute of hip flexor stretching.   

    We capped things off with a COT.  Welcome FNG Shocker who is an up-and-coming low voltage video and alarm guru.  Prayed for Mambi’s father and Holy Grove’s father as they struggle with health issues and daily things we all may take for granted.  Also prayed for gratitude and a few other intentions. 

    Hopefully this workout helped Amnesty look buff on the beach this week and his M was the envy of every lady around.  And hopefully everyone else left stronger than when they came.  As always, thanks to the PAX for the continued motivation.  Always a pleasure to lead. 

    Tool   

  • It Burns, Burns, Burns

    I suppose the morning began like any other summer day in NOLA. Which is to say 80+ degrees before the sun rises and the air felt like eating a hot cup of gumbo. In the sun. After a half marathon. But today being a high holy day on the F3 NOLA calendar, we were keenly alert. And sure enough, one of the four PAX who braved the punishing morning conditions at Popeyes spotted a Nutria emerging from the brush. Fortunately, since there was no sun, there was also no shadow to see, and as (nouveau) legend has it, we can all rest assured that we will NOT have six additional laps at the Gnarly Nutria this evening.

    Warm Up

    Long mosey, including a double parking lot weave, continuing to the grassy knoll (and by knoll, I actually mean a complete flat piece of ground) just west of the Giant Gazebo in the center of the park.

    Exercise x Reps
    SSH x 20
    Mountain Climbers x 20
    Imperial Walkers x 20
    Grass Grabbers x 20
    Arm Circles x 10/10
    Abe Vigotas x 20

    Short mosey to what the Popeyes faithful refer to as the “Clock of Death”.

    Hands of Time

    PAX on their 6, heads toward the center of the Clock of Death, legs up at 90 degrees, hands under your rear. Drop straightened legs to 10 degrees and hold as PAX counts off aloud in a circle pattern:

    Time x Rest (in Seconds)
    60 x 10
    60 x 10
    60 x 10
    40 x 10
    40 x 10
    40 x 10
    20 x 10
    20 x 10

    Ring of Fire

    PAX remains in the center of the Clock of Death. One set of exercises, followed by a run around the interior circle, continuing on to the next exercise. All exercises completed = one Ring of Fire.

    Exercise x Reps
    Merkins x 15
    Jump Squats x 15
    Big Boy Sit-ups x 15
    Monkey Humpers x 15
    Russian Twist x 15

    Unfortunately, time only allowed for 1.5 completions of the Ring of Fire, but no PAX was lacking for sweat, and every PAX appeared to be lacking for breath.  All in all, we clocked 2.42 miles…

    Mosey back to the flag
    COT
    Numberama
    Namearama
    Announcements
    Prayer

  • Honoring Sgt. Joseph Bovia

    Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana.  He served in the Marine Corps for six years.  Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan.  He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents.  Sgt.  Bovia was killed in action on August 31, 2010, in the name of freedom and protection.  

    On June 7, 2019, 19 men of F3 (including FNG Dropout) converged at the Rock City AO to pay tribute to this hometown hero through a workout, with minor modifications, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s parents were notified of the F3 tribute the night before and sent their deepest gratitude to the men of F3.  Sgt. Bovia’s parents were assured that his and their sacrifice would not be forgotten. 

    WARMUP x31: SSH, Grass Grabbers, Arm Circles, and Hillbillies

    The Thang x 31

    Push-ups, WWII Sit-ups, Burpees, Squats, Kettle Bell, Push Presses with rock (modified from 20 lb. wall balls), Mountain Climbers (4-count), and Pull-ups.

    During the workout, a train passed transporting military vehicles.  A sure sign Sgt. Bovia was with us and was touched by the tribute (see pics below). Thanks to all who supported this beatdown.  Expect to see it again.

    Thanks to Hawgcycle who enthusiastically modified the workout to fit the AO and organized the logistics so there were no log jams.

  • Post 4th firecrackers

    Hokey Pokey, Walleye, Triple Shift, Scantron, Billy Goat, Grimace, Medulla, Pai Gai, Mahatma, Babyface, Darkwing Duck, Fast Tax, Coin Star, Boo Boo, Shockey, Amnesia

  • Not Spartacus

    For those who expected Spartacus, they were disappointed……at first.  After the DISCLAIMER, let’s mosey and take a left out the gage.  In life you have to expect the unexpected.  We circled up in a parking lot by the backside outdoor gym.

    -SSH X 30 IC

    -IW X 30 IC

    -Mt Climbers X 30 IC

    -Arm Circles X 30 IC (15 ea dir)

    -LSS X 20 IC (hold at the bottom)

    Count off “1”, “2”, “1”, “2”…etc…  Form up in two columns, “1”s on left and “2”s on the  right.  Let’s Indian Run to the Rock Pile.  Grab your friend and head to the ball field.  Make two piles, “1”s and “2”s, then line up.  It’s time to move Boss Kean’s Rock Pile.  The pile was moved across the field.  When last rock left the pile, the pax moved to the end to keep going.  Time to move them back.  T-Claps to Mahatma challenging group “1” to see who would finish first….Group “2” did their 10 burpees.  YHC correspondent had the winners, Group “1” do 5 Manmakers…..they’re still trying to figure it out….

    Let’s head to the Spartacus Arena (the shelter). 

    -Shoulder Press X 20 IC

    -Squats X 20 IC

    -Curls X 20 IC

    -Step-Ups Right Leg X 20 IC

    -Step-Ups Left Leg X 20 IC

    -Chest Press X 20 IC

    -Shoulder Press X15 IC

    -Squats X 10 IC

    -Curls X 15 IC

    -Step-Ups Alternating Legs X 15 IC

    -Chest Press X 20 IC

    Times Up!  Take your friends home and mosey to the SF.  Plank and wait.  Countoff, namerama, announcements, shoutouts and a prayer. 

    WELCOME FNG-Coin Star

    Q: Amnesty

    PAX:  Boo-Boo, FNG-Coin Star, War Eagle, Hokie Pokie, Tanner, Dark Wing Duck, High Rise, Billy Goat, Left Eye, Marlin, Kuch, Bogey, Mahatma, Jingle Vader, Reluctant Yankee, Jesus Juice, Rugaroux, Smooth, Scantron, Madulaoblongata, M-Bop, Screw Top, Handgrenada, Amnesty-YHC

  • Rev Sox is not winning immunity

    Called to fill in for Darkwing Duck (YHC continues to anxiously awaits his VQ when F3NOLA will truly get dangerous for the first time), YHC set out to lead a traditional slow-paced no running workout for the Pax at the Uptowner. Disclaimer was given and we were off.

    Warm-Up

    SSH – 27

    Hillbillies – 20

    Inchworms – 10

    Side lunges – 15

    LSS – 20

    The Thang

    Purgatory

    The Pax grabbed our rocks for the morning and walked past the first baseball field to spend a little time in purgatory. This is YHC’s new name for a workout created by Triple Shift. While holding your coupon drop to one knee, then down on both knees, get back up one foot at a time. Once up, take one lunge step with each leg. Repeat until the Pax crosses the field to the tree line.

    Pull-ups

    The Pax took our rocks to the playground for two pull-up races. We split into two teams of 3. Starting with the largest team member and ending with the smallest, each person did 3 pull-ups, went to the back of the line, then each did 2 and finished with each doing a single pull-up. The first team to finish wins.

    Team awesome (Gatsby, Boo Boo, and Rev Sox) narrowly beat team not awesome (Rougarou, Hand Grenada, Vanilla) in the race.

    The second race was dead man hangs. This competition was based on which team could hang the longest. The team members not hanging did rows and curls with their rocks while waiting. YHC learned that he would never win immunity challenges in Survivor this morning. Boo Boo hung a long time allowing YHC to have a massive time advantage against Vanilla as the last person on each team to hang. This should have been a second easy win for team awesome against team not awesome. YHC just didn’t have the strength of will to hang longer than Vanilla giving team not awesome the win. (YHC has yet another reason to never apply to be on Survivor.)

    Partner Work

    The Pax partnered up for some Partner Shrugs (20 count) and Partner Curls (20 count). Then as partners the Pax went for 20 underdogs underneath the swings.

    People’s Chair

    The Pax took our rocks and sat down on the tennis court fences for 3 sitting session. Each sit came with curls in cadence (15, 10, 6).

    Mary

    Wife Pleasers – 20

    O Dolly – 15

    Penguins – 15

    LBC – 20

    Hello Dolly – 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and prayer

    Thanks for the opportunity to lead, it’s been a while since YHC had the opportunity at the Uptowner.

    Rev Sox

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • 1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s

    Warm Up

    Started with lunges… knee low to ground and hands stretching up over head, gentle backwards run and cossacks

    The Thang

    Run out of parking lot and go right to running path

    1. Stop at .2 mile mark(across from Shelter #5) for another stretch… hands to ground, feet flat, walk hands out and do a Merkin. Slowly walk hands back to feet. There was some debate as to whether this stretches hamstrings, back or both depending on your age and flexibility ;-)… then Slow “Deconstructed” Big Boy Sit Ups 4 count x 19
    2. Continue on path to Dog Park (.4 mile mark) circling back for the six before “Deconstructed” Dips 4 count x 19
    3. Continue on path to playground (.6 mile mark) circling back for the six before Slow “Deconstructed” Merkins 4 count with hand releases at bottom x 19
    4. Continue down path to exercise area along W Napolean (1.0 Mile Mark) circling back for the six before
    • Scapular Pull ups with full arm extension AMRAP
    • Burpees AMRAP
    • Pull ups with full arm ur extension x 10 as timer
    • Squats low n hold as long as possible

    5. Continue top Shelter #8 on Right (1.2 mile mark) circling back for the six before Shoulder Taps x 19

    6. Continue to Fountain (1.5 mile mark) for Box Jumps or Step Ups x AMRAP before the clock would strike 6:13 and we would then …


    7. Continue to Flag (1.7 mile mark)

    COT

    We went through countoff, namearama and announcements:

    1. Read Yankee’s e-mail
    2. This Friday 12 noon at Galliano’s if you want to help plan F2 Picnic for Aug 3rd
    3. Next Thursday FIA/F3 Joint beatdown and F2. @Gatsby says he will reach out to Wrong Iron owner to pursue discounts
    4. Gnarley Nutria July 17th
    5. Summer Race Series July 24th
    6. @Gatsby put in a plug for F3 NOLA Swim and says he wants to target July 6th after MotherShip/MuscleShip and Coffeeteria (Save the date)
    7. Aug 3rd F3 F2 Picnic!!!!
    8. We then lifted up intentions for those dealing with cancer, illness, loss, and death. We also gave thanks for Gratitude.
    9. Thank you Sky Q for F3. Please help me have eyes to see the best in people; a heart to forgive the worst in people; a mind to forget the bad; and a soul to never lose faith in You!

    Thank you

    Thanks to Triple Shift for EH’ing me in March 2018. Thanks to Rev Sox for assigning me this Q. Thanks to each of you for helping me in my journey to get fit by 60!