F3 New Orleans

Tag: Boo Boo

  • Eclipse Glasses are Not Required! – from Space Cowboy

    It’s been 45 years since the last total solar eclipse crossed the United States and it will be another 20 years before it happens again. To mark the significance of this day, 9 brave PAX journeyed to Kennarie Ridge to sacrifice their blood sweat and tears on the grounds of the JPAX. After giving the disclaimer on-time, we headed to the launch pad for warm-ups:

    Warm-Up – IC
    Samson Stretch (each leg) – 10 second hold
    Slows Squats x 10
    Slow Abe Vigoda x 10
    Forward Arm Circles x15
    Backwards Arm Circles x15
    Seal Claps x15
    SSH x20
    Imperial Walkers x10
    Hillbillies x10

    Maybe it was the cool 68 degree weather or the excitement for the pending eclipse later in the day but there was a notable amount of chatter among the PAX during warm-ups as compared to a typical Monday morning. But, then, we moseyed to the JPAX. The chatter would soon be replaced by an eerie silence, an occasional complaint, and/or a few vocal and physical signs of pain and agony as they endured the “eclipse” beatdown.

    Thang 1 – “Eclipse” Beatdown with a buildup from partial to full exercises – OYO
    Starting at the JPAX flags
    Run to the JPAX “ramp of pain”
    Bear crawl up ramp
    Lunges down the ramp
    Run back to JPAX flags
    Burpees x10
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    SSH x40

    Thang 2 – Post Eclipse “Recovery” – OYO
    11s – Burpees/Merkins with a run around the narrow JPAX circular path each round

    Headed back to flag for COT with special intentions for Frac Sac and Boo Boo as well as safe travels for everyone participating in the eclipse events later in the day.

  • Doing Hard Things – from Boo-Boo

    YHC noticed a lack of enthusiasm in the Kennarie Ridge channel and put out a call late Tuesday evening to rally interest in a Wednesday beat down. YHC arrived early to develop a plan. The clock struck 0530 and no takers, no problem. YHC decided to change the plan and do few things that YHC doesn’t like or is not good at. The first hard thing was a solo workout. Typically YHC would bail out on a solo workout.

    After a warmup at the pad, YHC jogged two laps around the track, and YHC does not like to distance run. To make it even harder, YHC jogged at a faster pace than he normally would.

    Back to the pad for three sets of pull-ups, which YHC likes but is really bad at. Last, balance training on the balance beam.

    Prayers of gratitude for all of the good with which God has blessed YHC and safe travels this week for YHC and his family. Boo-Boo out!

  • Battle Stations – from Fracsac

    YHC answered the call to avoid the fart sack and signed up to Q at the Goldmine. Disclaimer given then 4 pax made their way to the warmup pad.

    Once warm, the pax made their way to YHCs truck to grab a few manly toys including a 53# sand kettle bell, a 60# sandbag and a rope. Back to the pad for stations.
    3 rounds with 2 visits to each station. 45 sec on/15 sec rest.
    Round 1 – kettle bell swings, rows, battle rope, burpees.
    Round 2 – kettle bell throws, 60# sandbag press, battle rope, pull-ups/hang.
    Round 3 – rows with kettle bell, plank pull through with sand bag, battle ropes, burpees.

    Mary with pax choice.

    COT

    Who knew we could sweat so much on a chilly morning??

  • – from Bolt

    The Chaos Monkey posted in another channel that he’d be at a retreat which meant no Q and YHC could take the ultimate anti-fartsack medicine—The Q…so he did.

    Warmorama with a special song for Frac and the usual: Peter Parker, Parker Peter, LSS, SSH, FAC, RAC, OH/Seal claps, IW, finish with Morning Calls. Make our way to the gym switching MOT at light poles (mosey, KnOT, high knees, open/close gate, lunge) along with three burpees at each bench.

    The Thang: 5 pax, 5 exercises for 1min. each (counting reps) with 10 sec to switch stations x 2 rounds with round 2 designed to exceed round 1rep count by 3 reps. All pax except YHC bested themselves on at least one station except YHC—blame it on the time change. Horses to stables, COT.

  • L is for Idiots – from Rev Sox

    YHC is back. I know the pax has missed both my creative Qs and delightful leadership style and after not Qing a workout for months, I’m back but with a slight controversy.

    YHC volunteered to Q the Goldmine at the conclusion to the Scrum but never filled out the Q sheet. Another kind Pax member wrote in YHC’s name but then in the note column wrote “L” which led to questions and intrigue from the pax. What does the L stand for? Is L for Loser because YHC has missed F3 so often over the last two years? Is L for the second L in YHC’s last name? Is L for an inventive new workout the likes of which the F3 Nations has never seen before?
    YHC did not write his name on the Q sheet and the L means nothing….. until the Pax forced it to mean something because we are all idiots.

    The Thang
    Warm-up – 20 SSH, 20 Imperial Walkers, 15 Floyd Mayweathers, 10 windmills

    Fresh Meat for the Mosquitos – the mosquitos were out in force during the Scrum on Monday, so YHC thought he would play into that reality by offering up the Pax as sacrifices to the swarm. 6 pax were present, so we broke up into 3 groups of two. One group dead man hang, one group holds plank, one group holds the up position on the dip bar. Hang until the first dead man can hang no longer and switch until all pax members have offered themselves to the mosquitos by hanging on the monkey bars.

    Route 66 – mosey down 10 light posts on the path. Travel back down the path doing 1 merkin at the first light post with ascending count until there are 10 merkins at the 10th light post. YHC is not in merkin shape.

    Elevens – the remainder of the workout was a long version of elevens which no pax finished before the end. Upon announcing that the next workout would be eleven, led by the nantan himself, the Pax announced that L must stand for Eleven. Does Eleven start with L? No. But we are all idiots, so sure L stands for Elevens. Start with 10 burpees at the top of the ramp leading to the performing arts center, run down to the bottom where cinder blocks await, do 11 curls with the blocks, run to the front of the performing arts center and do 1 box jump on the stone benches, run back to the cinder blocks for 11 squats with the blocks and then run back up the ramp to start round two with 9 burpees then 11 curls then 2 box jumps, and 11 squats and so forth. Continue the exercise until 6:11 when the Pax needs to return to the flag.

    The End
    1 set of 20 flutter kicks to get the pax to 6:15. Count off, Name-O-Rama, Announcements, Intentions, Prayer with Sweaty Ball O Man

    Thank you for welcoming back your favorite Q, See you again in the gloom,
    Rev Sox

  • Scrum Diddly Dum, Let’s do 11s – from Bolt

    Warmorama:IW, MMP, AC, RAC, OHC, SC, No Charmin,/Frac: No MNC (dems da rules), SSH, Abe SLOWgodas, 5 burpees OYO, finish with Morning Calls
    The Thang: YHC brought a coupon from home to see if the ones there are Bitch Blocks but how to get it over by its cousins? 20 tricep press/pax while the others follow doing lunges til reps are done then next man grabs coupon and all four pax got their reps.

    5 burpees OYO at JPAX and then 11s with coupons: goblet squats at bottom of ramp and oh press at the top of the steps, pax choice on how to hold coupon during movements between. 10 blockees after 11s and then Mary: LBCs (coupon on chest)x30, Proteactors until there was considerable grunting, Wife Pleasers (form a V, it’s better—trust me) coupon OHx20 Back to the flag with a football toss Indian Run with 5 burpees for dropped pass (we did 10). COT.

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT

  • Feel the Burn – from Boo-Boo

    Two PAX strong today on a foggy and cool morning. Mosey to the nearby outdoor workout equipment for a warmup including three types of arm circles, AV, MMP with Good Mornings, MC, PP, and SSH.

    Off to JPAS using several modes of transportation including BC, KOT, High Knees, left Karaoke, and right Karaoke.

    Once at JPAS, PAX assembled at the base of the stairs. Round 1, one merkin for each step, 10 BBSU at the top, mosey down the ramp back to stairs. Rounds 2&3, merkin ladder to the middle step (8) and descending merkin ladder to the top, 10 BBSU at top, mosey down the ramp to the base of the stairs.

    With arms thoroughly warmed-up, PAX grabbed coupons from the stash under the stairs. Rifle carry to the front of JPAS for a Tabata workout involving 30 secs work and 30 seconds rest. 2 reps of chosen exercises followed by one rep of Blockees in between chosen exercises, except two reps of Blockees to end it:

    Goblet squats
    Blockees
    KB swings
    Blockees
    Chest press
    Blockees
    Right arm rows
    Blockees
    Left arm rows
    Blockees
    Lung w twist
    Blockees
    Extension press
    Blockees
    Squirrels
    Blockees
    Blockees

    With 2 minutes to spare, blocks returned and mosey to the flag. Said hello to our block mascot, the JPAS rally possum. He appears to have an injury.

    Mosey to the flag, COT, prayers, and out! Thanks Frac for showing up and holding me accountable. I needed the push.

  • Goldmine Valentines – from Bolt

    YHC put out the call to bring life back to our fledgling AO as Shrove Tuesday led right to Ash Wednesday—time for sacrifice and repentance to begin along with sweethearts and amoré; 4 other pax heeded the call, with Rev’s HC including a caveat to run.

    Warmorama featuring the requisite song but with more S&M than usual: sun salutation with forward folds, figure 4 squats, tie fighters alternating legs/direction, OH/seal claps, self love, Abe SLOWgodas.

    The thang: morning calls followed by a slowsey to JPAX with a change in MOT at each light: KnOT, high knees, lunge, karaoke each direction, mosey.

    10 burpees OYO, mosey to get coupons for Valentines pairings: 2 consecutive exercises 14 reps each (channeling my inner Rudy with number play—2/14, get it?!) x 3 rounds with 10 blockees between each round.
    1: curls + pull throughs
    2: Kettle bell swings + Big Boys (coupon)
    3: lying on back, move coupon with outstretched arms from above the head to above chest and sit up in a single motion

    3/2/1s: 3 minutes of LBCs, 2 minutes of chest press, 1 minute of squats, 30
    seconds rest between each exercise keeping track of reps (Bolt 148 LBC, Space Cowboy 90ish chest press and 50ish squats).
    Indian frisbee run back to flag: last guy throws frisbee to lead runner and a catch results in thrower running to front while catcher hands it back to the new last guy who continues the cycle non-stop. A missed catch requires 5 burpees from all pax before thrower can advance to front—needless to say, we did many burpees to get back to the flag. COT.

  • The Hill’s have Bearcrawlers – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    OMB
    Wife pleaser
    Flutter kicks
    Imperial Walker
    Mosey to the hill
    11’s BBS bear crawl Merkins lunge
    Mosey to gym steps for calf raises
    Mosey ba k to the field for Bocci ball winner names the exercise
    COT