F3 New Orleans

Tag: Boo Boo

  • Organized Chaos – from Kenna Brah

    YHC showed up to a modest gathering of HIMs ready to accelerate their 3GL.

    Warmups
    Arm circles
    Upper Body twist
    Slow Vagoda
    Imperial Walkers
    SSH

    Mosey to JPAS

    Reading off the pre-written poster board, we began the work:

    10 InchWorm Merkins

    Merkin Circuit: 5x each movement, + 1 Merkin each rep
    4ct Plank Jack + 1 Merkin
    L/R Bird Dog + 1 Merkin
    4 Ct Sh Tap + 1 Merkin
    Peter Parker + 1 Merkin
    Parker Peter + 1 Merkin

    AB Work
    10 reps each
    Hello Dolly
    Oh Dolly
    Box Cutter
    L/R single leg wife pleasers
    LBC

    Pickup Coupons
    Complex –
    Sumo Squat/Row/Curl/OHP/Tricep Ext Repeat 10x

    Next

    Pullover/Chest Press/BB Situp/Flutter Kick Repeat 10x

    Mosey to flags and COT

  • Your Core Will Thank You Later – from Space Cowboy

    Another humid morning at Kennarie Ridge but the PAX showed up promptly at 530 and ready to go for their Wed beatdown. Those participating included our full time Kennarie Ridge residents, Boo Boo and War Eagle, but also some welcomed guests like Pool Boy, Mahatma, and FracSac. At 5:30, I gave the disclaimer and we headed for the pad.

    Warmerama
    Low squats x10
    Grass grabbers x10
    Slow Abe vigodas x10
    Forward arm circles x 15
    Backwards arm circles x 15
    Hillbillies x 10
    SSH x 20

    After warmups, we headed to the concrete path that encircles JPAX.

    Thang 1 – The concrete path that encircles JPAX consists of 24 total light poles.  This workout consisted of 12 separate groupings with each containing a first exercise that covers the distance over 2 light poles along JPAX walkway; and, a second exercise that is performed at the 2nd pole.  This process continues every 2 poles (that’s every 2 poles, not 1 pole, Frac) until we completed the path around JPAX.
    1.           High Knee Claps
    Imperial Walkers x 25
    2.           Lunges
    Mountain Climbers 2-1 x 40
    3.           Butt kickers
    Twisted knee taps x 40
    4.           High Knees
    Burpees x 20
    5.           High Knee Claps
    American Hammer 2-1 x 25
    6.           Lunges
    Freddy Mercury 2-1 x 40
    7.           Butt kickers
    Flutter kicks 2-1 x 40
    8.           High Knee Claps
    Imperial Walkers x 25
    9.           Lunges
    Mountain Climbers 2-1 x 40
    10.         Butt kickers
    Twisted Knee Taps x 40
    11.         High Knees
    American Hammers 2-1 x 25
    12.         High Knee Claps
    Flutter kicks 2-1 x 40
     
    We completed the entire circle around JPAX with time to spare so we proceeded with Thang 2.

    Thang 2 – We headed to the front of JPAX where we commenced with 11’s consisting of Box Jumps and Marine Burpees. Unfortunately, we had to cut it short due to time but we completed at least 7 rounds (Mahatma was the lead). 
    Headed back to flag.  COT.

  • What do u call a VQ minus the V? – from Bolt

    YHC put the call out Friday in mumblechatter and Sunday in announcements as hype-man that Madoff would pop his Q cherry; never did I expect 5:30 to strike and also have to be the Q! A VQ without a V is just another Bolt BD, mosey to the car for JBL to serenade the pax as required by the Geneva Convention. Warmorama of more stretchy stuff than normal plus the usual: Abe SLOWgodas, Abe Vigodas, Tie Fighters, Seal claps, OH claps, PP/PP. Finish with 25 Australian pull ups IC as the mosquitos attacked so off to JPAX for the Thang:

    26 RLSU
    25 incline merkins
    26 LLSU
    25 decline merkins
    Retrieve the coupons for EMOM (1 minute work, 10 secs rest quickly changed to 40 secs rest after two exercises):
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Finish with Mary:
    One legged wife pleasers (non-grounded leg extended) x 15, flapjack
    LBC x 30
    Penguins x 30
    Protractors 1 minute
    Return coupons and mosey to flag with time for 5 burpees OYO
    COT

  • Impromtu Q – from Kenna Brah

    6 Total HIMs met for acceleration
    Warm up –

    Arm Circles
    Upper Body Twists
    Slow Vagoda’s

    7 Min of Ab Heaven
    30 reps each – 4 ct
    Hello Dolly
    Flutter Kick
    Leg Raise
    LBC
    Freddy Mercs
    BB Situp

    Main Event
    11’s on Route 66

    Out – 10 Inch Worm Merkins 1 L/R Wife Pleaser, Backwards Run to next light
    Return Trip
    10 Squats – 1 BB Situp – Karaoke to next light

    Cool Down
    Broga
    COT

  • Pain and Self-Loathing in New Orleans – from Bolt

    Checking the Q sheet at 9:00pm YHC expected to decide whether to post or not based on the name and seeing none, my fate was sealed—there would b no fartsack Friday for the Q is now I. Filed with self-loathing for myriad reasons, that would guide our plight in the gloom so off to bed I went. Pre-Q jitters must’ve had me tossing during the wee hours as thoughts of bear crawls, rocks, 11s and burpees swirled prior to the alarm.
    Warmorama varied slightly to account for YHC’s very tight everything (opening song of course did NOT vary—Frac was pleased): Abe SLOWgodas, IW, Tie Fighters, Seal claps, OH claps, PP/PP, SSH Head to playground for Morning Calls and mosey to rock pile for a rock that pax would carry to the hill.

    The Thang: 11s it is (despite Frac and Boo Boo NOT hearing the intro) with OHP on backside of hill followed by bear crawl up to top/mosey down to trackside for LSS/Crab Can Cans (dropping into crab walk position after LSS in order to kick each leg up like a Can can dancer—Fast Tax shoulda been here!) followed by mosey to top of hill for 5 8-count BB and down the hill to start the next round. Break Down had been doing 10 reps of OHP each round, having forgotten how 11s work; welcome back Kotter.

    Mahatma Mayhem and the usual studs took up Mary as the mere mortals tried to finish up before heading back to rock pile at 6:12. Back at flag past 6:15; apologies pax—will drop Morning Calls next time (or move to the end). There was only one song skip and very little mumble chatter during the Thang so it must’ve been sufficient . COT, gratitude for the pax.

  • Up and Over the Hill – from Pool Boy

    5:30 Quick disclaimer and Head to the rock pile.

    Warmups consisted of
    Grass grabbers
    Abe Vigodas
    Burpees
    Imperial Walkers
    Arms Circles

    Grab a round and mosey to the hill.
    11’s consisting of curls and overhead press.
    After completion, bear crawl up and down hill. Some confusion but all finished.. I think.

    Head to the pavilion.
    Series of exercises consisting of PAX choice such as
    Flutter Kicks
    Curls
    Burpees
    Overhead press
    Merkins
    Dips
    We tried to finish with Indian walk via Bear Crawl but epic fail.
    COT

  • The Rocks are Recovered – from Fracsac

    YHC was asked the night before to sub for Gabby as he was recovering from rolling his ankle climbing Mt Everest.
    8 of us headed to warm up while 3 headed to KnoT it out.

    Warmup was regular stuff. YHC then moseyed in the opposite direction of the rock pile, and Mr Rogers knew exactly what that meant. You see, several weeks ago he disrupted the balance at Pontiff by creating a new rock pile and the powers that be reacted with a rainstorm so powerful that floods were seen akin to what was experienced in Katrina. With another round of storms coming, the balance must be restored.
    Speaking of balance we hit the playground with the merry go round after recovering the rocks. Partner up and do some rock squats, pull-ups, burpees and derkin style rotation of the big wheel as the timer.

    Head back to field for CPR:

    Curls x 10, OH Press x 10, Rows x 10
    Bear crawl 20 yds for 5 burpees and lunge walk back. Repeat x 3 with other MoT.

    Head to playground nearest rock pile.

    Ring of fire:

    Hold rock overhead waiting. Burpees x 10 moving around counting to 5.
    Next was curls while holding rock.
    Next was big boi sit-ups sans rock and chest press con rock.
    Next was flutter kick waiting con rock and chest press x 10.
    When asked which was the hardest of the last ones, pax unanimously demanded to repeat the burpees ring of fire.
    Return the rocks to their rightful place and do a round of Mary.

    Horses to the barn.

    CoT

    NMM

    The stickers are bad, so bear crawl was revoked and did bunny hop and duck walks.
    The ring of fire was held on the mulch area by the playground. Burpees in a ring of fire are brutal. We need to do it more.

    Thanks for posting and doing stupid stuff with me. The opportunity to lead is always invigorating and much appreciated.

    SYITG

  • What’s That Smell? – from Space Cowboy

    Although I arrived 15 min early at The Goldmine on this warm humid morning, I was greeted by @Charmin who was evidently eager to start the beatdown. We were soon joined by @Frac Sac and @Bolt. Promptly at 5:30, I gave the disclaimer and we moseyed to the pad for warmups.
    Slow Squats x 10
    SSH x 20
    Slow Abe Vigodas x 10
    Imperial Walkers x 10
    Seal Claps x 15
    Forward Arm Circles x 10
    Backwards Arm Circles x 10

    As we wrapped up our warmups, @Boo Boo conveniently came running out of the woods (we were afraid to ask what he was doing) to form our group of 5 and we continued to mosey to the JPAX. We retrieved our coupons (cinder blocks) from under the stairs and proceeded to the front area of the JPAX.

    All exercises with Coupon
    Curls x 25
    Overhead Press x 25
    Rows x 25
    Flutter Kicks 2-1 x 25
    Squats x 25
    Back Lunges 1-1 x 25
    Mountain Climbers x 25
    Wife Pleasers x 25

    We put the coupons aside and proceeded to the starting point on the path that circles the JPAX.

    1 Burpee at every light pole (about 25 total) with a mix of run, lunges, back pedal, and karaoke between each pole.

    As we entered the path at the rear of the JPAX, @Charmin yelled, “what’s that smell?”, as we were simultaneously hit by a strong wave of fragrance during mid-burpee. Without missing a beat, @Frac Sac, our Kennarie Ridge horticulturist expert, identified it as Jasmine. Jasmine’s effect on us was immediate as I noticed @Frac Sac and @Bolt “bolting” to the front of the group, @Boo Boo doing 2 burpees instead of 1, and @Charmin performing the cleanest form burpees ever seen aka the Baryshnikov of Burpees. As we concluded the round, we headed back to the coupons.

    All Exercises with Coupons
    Curls x 25
    Overhead Press x 25
    Block Merkins x 25
    BBSU x 25
    Flutter Kicks 2-1 x 25
    Dips x 25

    Maybe Jasmine’s effect was greater than expected since the PAX asked for another round of “1 Burpee per light pole” on the JPAX path. I obliged and we did another round with Jasmine to the PAX’s satisfaction and ended the round with Burpee speedbumps which includes 10 light poles in immediate succession.

    With time expiring, we headed to the flag to conclude with our COT.

  • Pax Tax: We ALL Pay… – from Bolt

    Since 49.99% of the US counts on us to be the HIMs we r 365, YHC thought it prudent to avoid the fartsack by taking the Q on “reckoning day” ‘24.
    Warmorama of the usual: SSH, MMP, all the arm movements including Tie Fighters and MNC (Charmin AND War Eagle were both here and anytime a Catholic and a Baptist can both stay sober AND dance together…well…

    …what more is there to do/say!?).
    The Thang: inspired by Triple’s unexpected Renaissance Q, YHC decided pax tax was in order: mini Murph!!!!
    3 stations of 2 pax/2 pax/3pax: 5 pull ups, 10 merkins, 15 squats followed by a 1/5 out and back until 6 rounds were completed, except Space Cowboy did 7—BEAST! Recover, 10 seconds of encouragement to bring the energy back up and a 10 count before onto the 6…

    Coolorama—ISH: Sun salutation, wife pleasers, right leg wife pleaser with extended left leg/knees touching with arms stretched out overhead until the burn of tax day set in…flapjack followed by wife pleaser held in the up position and arms stretched out overhead for time with instruction to raise the hips another inch while further squeezing the glutes. Upright seated with legs spread wide and forward fold, arms outstretched breathing deeply with a deep breath cycle allowing the torso to extend another inch closer to the ground, stretching the lower back. On your feet for forward fold allowing the crown of the head to drop toward the Earth and final breath cycle inhales up vertebrae by vertebrae. Plank to Peter Parker followed by Parker Peter and two sets of 5 burpees bc HELLO—it is tax day!!! Honored to lead HIMs.…whose got next!?

  • One at a time – from Charmin

    Today was a mental battle, both before and during the beatdown (more on that later). When YHC signed up to Q, the forecast wasn’t so grim. But after Boo-Boo gave a shout out on Monday, I knew, come rain or shine (literally) YHC would be at the beatdown.

    Thankfully, the rain held off until after the beatdown.

    Normal disclaimer was given then moseyed over to the pad.

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Low Slow Squats x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Chinooks x 10
    and the fan favorite: MNC’s x 10

    The Thang:

    Since we haven’t ever explored the other side of the track, or at least YHC hasn’t, YHC lead the pax around the long way around, stopping at every lit light to do one burpee.

    Around the Saints Practice Field we did Monkey Humpers x 10.

    Continuing on, we returned to one burpee at every lit light pole. Much to Space Cowboy and Boo-boo’s chagrin, one of the light poles decided to turn off after they did their burpee

    While one burpee at a time doesn’t sound difficult, when we ended up doing 80 around the whole track, there was definitely a point or two where YHC felt like modifying. However, knowing that in life we don’t always get to modify, and that YHC wouldn’t be modifying to prevent injury, YHC pushed on and continued to do one burpee at a time.

    Cool-o-rama

    Single legged Wife Pleasers x 10 per side
    Penguins x 20
    Plank for 30 seconds, High, Low, and Reverse.

    Ended with some self-love and some more slow-vagodas.

    COT ended praying for those who have passed and are soon to pass and their families.