F3 New Orleans

Tag: Boo Boo

  • Good to see people – from Charmin

    As usual, YHC arrived to find the runners there early and even a few KnOTters. By the time 5:30 arrived, Boo-Boo was there to ruck, in addition to bringing news that Bolt would be arriving shortly.

    After going around the track and finding all the gates locked, we met with Bolt on the track and realized that our neighborhood time would need to be brief.

    On YHC’s way back, we saw a Rougarou leaving saying that he’s finally had it with walking backwards. “Why can we walk forwards, and get to our stretching spot quicker?” he muttered under his breath before crossing over the train tracks.

    COT ended with praying for all those struggling physically, but more importantly mentally. Don’t hesitate on reaching out to fellow Pax.

  • Monday BLIMP Ladder – from Bolt

    Space Cowboy had to call out in IR in Slack which prompted a call for HCs and with that, YHC’s fate was sealed…plates the flag and as 530 struck, the disclaimer was given to the four other pax who showed. Off to the warmup pad for Abe SLOWgodas, R/L Tie Fighters, OH and Seal claps finished with self love before PP/PP, LSS, and MMPGM since the chaos monkey was here. Finish with Morning Calls before heading to JPAX for BLIMP ladder with a crab walk circuit around the two concrete benches before starting the next round, adding a letter/exercise and five reps:
    5 Burpees
    10 Lungers 2:1
    15 Imperial Walkers 2:1
    20 Merkins
    25 Plank Jacks
    30 Squats
    Mosey back to warmup pad for Mary
    1 minute/exercise, pax choice: X factor, reverse plank (hold that dime, boys!), Freddie Mercs, wife pleasers, flutter kicks. COT

  • A Taste of H8! – from Space Cowboy

    Weather: Clear, no wind, 55 degrees

    Another beautiful morning at Kennarie Ridge! Gave disclaimer and headed to JPAX.

    Warmups
    Samson Stretch 5 sec hold x 5
    Slow Low Squats x10
    Abe Slogodas x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps x10
    SSH x15
    Hillbillies x10

    The Thang
    In preparation for the H8 at Okwata this Thur, I thought this beatdown would help us work on those bear crawls. Kenna Brah and Charmin did their own exercise routine since they were nursing injuries.

    Start at front of JPAX
    Run to JPAX loading dock ramp, Bear Crawl up, Lunges down
    Run back to front of JPAX
    Burpees x10
    Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
    Burpees x10
    Merkins x20
    Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
    Burpees x10
    Merkins x20
    Step Ups x30
    Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
    Burpees x10
    Merkins x20
    Step Ups x30
    SSH x40

    7’s: BBSU, run up stairs, Step-ups, run down ramp

    Head to flag. COT

  • The Early Bird Gets Dirty – from Fracsac

    Disclaimer given then off to the warmup pad.

    Mosey to JPAS for:

    DirtyMacDeuce

    After each lap, one pax rolls the die and leads the exercise before next round. One rolled wild card, which YHC put in his pocket.

    Mini Dora 123 – 30 burpees, 60 Big Bois, 90 squats

    Wild Card comes out-Sunday Morning x 3

    Back to the flag for Catalina Wine Mixers x 10

    COT

    NMM

    YHC didn’t know he had the Q until he woke up and saw the text. It all worked out, it always does

    Glad to see the Early Bird continue to thrive!

    SYITG

  • Coupons, Coupons, Coupons – from Charmin

    Warm-o-rama at JPAX

    WARMUP:  

    10 – Side Straddle Hops
    10 – Abe Slow-godas
    10 – Pendulums

    10 Arm Circles F/B/SC/OHC/MNC

    10 – Grass Grabbers

    Rifle Carry to Feild

    THE THANG:   Blocktanamo x 2  PAX circle up with their backs towards the center, holding a coupon straight out in front of them. One PAX sets down his block and runs outside the circle, pressing down on the others’ blocks as he passes. The next PAX sets his block down and begins his run as soon as the guy next to him returns to his spot. The exercise ends when the final PAX completes his lap.

    Grip, Rip and Roll x 5 there and back  Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block complete 5 merkins, then roll to the ground.

    Lt dans out x 7

    Skull crushers x 15

    Lt dans back.

    Capture the coupon  All pax start with their coupons in the middle. Each takes 30 honest paces out from the middle. One extra coupon is placed in the middle.  Pax must complete 7 burpees, run to the middle, retrieve their coupon, return to their spot and complete the following: 20 curls 20 rows 20 overhead press Once finished, Pax race to capture the remaining coupon The pax that captures the remaining coupon must run it back to his spot, place it down in front and using his own coupon do 10 merkins.

    The pax that don’t capture the remaining coupon must run to the middle and back and do 8 Merkins each side and then try to steal the coupon.

    In this case Frak was the winner, although this seems to need some modifications in the future.

    Return Coupons to the stairs

    Mosey to the warmup pad with some stretches in between.

    Cool-o-rama

    20 x Penguins
    10x Single Legged wife pleasers each side
    1 minute of plank to end.

    Overall a great Beatdown and great to see 5 Pax on a Wednesday!

  • Skipping in the Wind – from Space Cowboy

    Weather: clear, 70 degrees, windy, low humidity
    I arrived early to Kennarie Ridge since we were expecting an FNG. He was a no-show (maybe next time), but I was soon joined by @Boo Boo, @Charmin, and @Chips on this beautiful windy morning with low humidity. Opened with disclaimer and headed to JPAX with a brief stop at truck to pick up jump ropes.

    Warmup
    Slow squats x10
    SSH x 15
    Abe Slogodas x10
    Imperial Walkers x10
    Seal claps x10
    Overheard claps x10
    Forward arm circles x10
    Backwards arm circles x10

    The Thang
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Dips 4 sets 20 reps each, 20 sec rest between sets
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Mountain climbers 1 min, 20 sec rest, 1 min
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Merkins 3 sets 30 sec per set, 20 sec rest between sets
    Burpees x10
    Jump rope 2 min (100-120 turns)

    After listening to @Charmin talking about the pleasures of having the wind rustling through your beard, we headed to flag with a mix of lunges and high knee claps every other pole.
    Arrived at flag with burpees for 30 seconds
    COT

  • IPC on Paper vs in Action, Sorry Boo-Boo – from Bolt

    YHC read the final week IPC description and felt the pax were up to it. There MAY have been a miscalculation on just how long it takes the inventor of the 3M promise to run 400m.
    Short warmup sans Frac’s favorite song and then off to the Thang:
    5 minute EMOM: Mosey 400m, do 30 reps of an exercise mosey back to starting point and do burpees until time expires and then mosey out 400m for a different 30 rep exercise followed by mosey back to start for burpees.
    The timer kept expiring before the loop was closed by all pax so adjust to the 30 reps and burpees to happen after one 400m mosey. Exercises:
    Freddie Mercs
    Pickle Pounders
    Low Flutter Kicks
    Plank Jacks
    Monkey Humpers
    Squats
    LBCs

    Honored to lead and quite a BD courtesy of IPC!

  • Rock N Roll Jeopardy – from Squints

    I’m not going to call it a complete disaster. I should have brought a speaker, and the PAX should have known the songs. Next time…

    Warmup:

    Mosey over to the Parking Lot
    Side Straddle Hops (SSH) x 20
    Slow Abe Vigodas x 11
    Grass Grabbers x 10
    Side Steps to the Light Pole
    Imperial Walkers x 10
    Hillbillies x 10
    High Knees to the Light Pole
    Arm Circles (Forward) x 10
    Arm Circles (Reverse) x 10
    Overhead Claps x 10

    Sprint Back to the Light Pole:

    Peter Parkers x 10
    Shoulder Taps x 10

    Mosey to the JPac:

    Rock N Roll Jeopardy:
    Know the song, run and touch the garage door for the buzzer, guess the song, pick who does the next round with the slam ball.

    Main Workout: (30-second sets, 4 rounds)

    Round 1: WW3 Sit-Ups, Rows, Around the World, Curls
    Round 2: Burpees w/Block, Squats w/Block, Big Boy Sit-Ups w/Block, Dips
    Round 3: Merkins swapping arms on block

    COT:

    Countarama
    Namarama
    Announcements
    Intentions
    Prayer

  • the boo-boo made me do it – from Mayhem

    77 degF & 90% RH
    Over-indulged with 15 PAX at dinner the night before
    Sleep would have been great, but not an option

    A week earlier, Boo-Boo called me out. So I committed to Q, and I was determined to invigorate others to do the same.
    Was it hard? Yes.
    Was it fun? Sure.
    Was it worth it? Absolutely.

    Planted the second flag. Quick disclaimer including sharing the prior evening’s adventures.
    Mosey over to JPAC for some warmups: SAV, GG, PPP, MC, CC (crab cakes that Fracsac hates), SSH… shucks forgot the tie fighters, head still a bit cloudy.

    Brought the first H8! practice to Kennarie. By the way, who came up with ‘Kennarie’, and that spelling, just weird. Not my first time here, but was my first time to Q.

    Six rounds on this route: 70 yd bear crawl UP the ramp, 400 yd jog down the stairs and around the building, Burp-Merk-Ladder (1B-6HRM, 1B-5HRM, etc…). Everybody pushed. A couple got bonus rounds in.

    To the grassy area nearby for some shuttle runs. 5 burpees every time you are at the starting line. First bench – 10 merkins and back, Second bench – 10 lunges and back, Third bench – 10 squats and back, Fourth bench – 10 big boys and back.

    To the flags. COT. Count. Name.
    Announcements (10/19, 10/24, 10/26).
    Intentions (Frac’s mom, Squints’ parents, Hawg’s wife, Charmin’s friend’s child).

    Shout out to the PAX who posted:
    The regulars at this AO: Charmin (pushed hard), Fracsac (only one to do the last 5 burpees before heading to COT), Space Cowboy (always impressive), Boo Boo (thanks for calling me out), Squints (never disappoints)
    The newbies here: Hawg (inventor of the H8!, thanks for the bear crawl races), Dax (wins the longest drive award)

  • Fly-Up Flop-Downs – from Squints

    Is this the official record of what happened this morning?

    It was a typical eve-of-a-hurricane type of day, cooler summer temperatures as we all awaited the landfall of Hurricane Francine. The PAX moseyed over to the JPAC for warmups, which included a fine selection of Abe Vigodas, Grass Grabbers, SSH, Arm Circles, Shoulder Taps, and—last but not least—Peter Parkers.

    Thang 1:
    Off to a brief H8 training session where, somehow, everyone finally agreed on H8. (A true miracle!)

    Thang 2:
    The timer: side steps up the ramp, sprint back.

    Exercise 1: I call out Burpees with a block, but War Eagle, feeling frisky with the tropical weather, insists on calling out Fly-Up Flop Downs. Sure, it sounded fun in the rain, but even the birds weren’t buying it this morning. I call the exercise again, “Burpees with a block again,” and in true Fracsac fashion, he declares it’s time for Flyin’ Block Drops.

    After a solid 40 minutes of back-and-forth debate, War Eagle and Fracsac finally surrender, and we all mosey back to the flag.

    COT: Counterama, Namearama, Intentions, Prayer.