F3 New Orleans

Tag: CyberCajun

  • Crawl Under a Train & Catch Me if you Can – from Hokie

    YHC texted via Mumblechatter at 0510 to avoid coming to el Diablo via Metairie Road due to a train being STOPPED and to come in via Airline.

    Meanwhile two Pax decided to add an adventure to their pre-workout ventures by crawling UNDER the damn Ol Train like they were in a Hank Williams song.

    At 0530 YHC tried to get a disclaimer in between repeated interruptions by some unnamed “two ply” and then held a VERY Brief warm-o-rama with Abe Vigodas and Grass grabbers before lining the Pax up for an exercise to complete the warm up… The exercise would be called “go under the train” based on the stories of War Eagle and Hand Grenada’s journey in this AM… we lined up on the goal line and inch wormed out towards the 50, did 5 merkins, stood up and rinse and repeated about a dozen times (some would say 60 merkins warmed up our shoulders)

    we then moseyed to the track, around the 50 yard line to start our adventures. Imagine six points on the track
    1. 50 yard line
    2. Goal line
    3. Around the end zone to the goal line across field from #2
    4. the 50 yard line across field from #1
    5. The next goal line
    6. around end zone to goal line across field from #5 and 100 yards away from #1 😉

    The THANG
    at each of the 6 points we would do 10 reps of exercise called out by the Q then another exercise while waiting on the six.

    We would then rotate through a series of “MODES of transportation” between points as follows
    1-2 above ~ Mosey
    2-3 above ~ Sprint
    3-4 above backwards mosey as fast as possible
    4-5 above Lunge walk
    5-6 above backwards Lunge
    6-1 Sprint

    Round 1 ~ At each of the six points we would do 10 Burpees and then Imerial Walkers while waiting on the six
    Round 2 ~ 10 Merkins and SSH while waiting on the six
    Round 3 ~ 10 sit ups with arms crossed and squats while waiting on the six

    Between 0601 and 0605, we stopped and did 4 minutes of calf raises with both legs, then just right leg, then just left leg, then both legs.

    YHC was pleased later in the day to see Hawg’s post in mumble chatter stating this type of format lead to an elevated heart rate for a good portion of our morning.

  • Monday morning at The Scrum – from PVC

    Warm o rama
    Low slow squat
    Abe vigoda
    Peter Parker
    Parker Peter
    Hill billy
    Imperial walker
    Self love
    Butt kickers

    Mosey

    Step ups

    Mosey

    Lunge
    8 count body builder
    Bear crawl
    Big boy sit up
    Lunge
    Flutter kicks
    Bear crawl
    Squat
    Run backwards

    Mosey

    Dora style
    8 count body builders
    While partner ran up the stairs at JP performing art building

    Mosey

    Coupons
    Overhead press, bench press , curls
    Dips

    Coolorama
    Low slow squat
    Abe vigoda
    Peter Parker
    Self love
    Butt kickers

    COT

  • NOT hum-drum at the Scrum – from Bolt

    Undeterred by the debacle at El Diablo and Rudy’s relentless whining and razzing me, YHC committed to reset and revisit the focus on the upper chest: place your left index finger underneath the right side collar bone and thumb vertically in the middle of the sternum, raise right hand overhead and note the upper chest movement: that’s where the focus is.

    Warmarama: Rapper’s Delight edition
    Including MNCs and a few burpees for Frac

    The Thang: pair up, 3 stations: box jumps and step ups AMRAP with 10 dips being the timer.

    5 upper chest exercises, 1 minute work/30 sec rest with a 10 rep target focusing on the area beneath collar bone/along sternum, while other two pair do legs/abs AMRAP
    Rd. 1 Archer (thumbs at lower chest): Squats/LBCs
    Rd. 2 Explosive: side lunge/BBS
    Rd. 3 Diamond Inc. (touch pinkies at top): reverse lunge/penguins
    Rd. 4 Pseudo Pike (hands at waist high): Bonnie Blairs/American hammers
    Rd. 5 Plunge (wide grip): Rocky Balboas/crunchy frogs

    Final refinement will include giving each chest move an F3-style name (one is definitely Rudy Booty) and limiting each beatdown to only one of the moves so it isn’t a total smoke fest. Feel free to watch the video and submit naming suggestions via mumblechatter. Grateful for all of u!

  • Not Suitable For Sunday School – from Hawgcycle

    Conditions: 64 degrees, 87% Humidity, Wind 3.4 mph from ESE
    Pax: The Sac, HC Mambi, War B*tch, Boo, Cyber, and YHC

    Warm-up:
    SSH x 25; Imperial Walkers x 25; Peter Parkers x 20; Windmills x 10; LBCs x 25

    The Thang:
    Line up near the stairs. One man runs up and around the stairs back to the end of the line. Each man moves up one position in the line.
    • Position 1 – Big Boi Sit-ups
    • Position 2 – Bakerd Lunges
    • Position 3 – Merkins
    • Positon 4 – Flutter Kicks
    • Position 5 – Burpees
    Everyone went through the line twice

    Mosey to the middle of the field where we played some games with a couple of flying orb balls
    • Game 1 – Keep the two flying orbs in the air as long as possible
    • Game 2 – Divide into teams of 3. Each team counts down from 10 with each tap of the orb. Whatever number you are on when the orb hits the ground is the number of burpees you do.
    • Game 3 – Everyone takes a seat around a giant square. Man in the middle taps the orb in the air and calls out someone’s name and trades places with that person. The person called has to run to the orb tap it and call out another name….etc. I can’t say this went well.
    • Game 4 – 2 teams of 3. One team does burpees as long as the other team keeps the orb in the air. Teams switch roles once the orb hits the ground.

    After the orbs died we moseyed to the soccer field to play some poker. The deck of cards was located at the south goal. Starting at the North goal, run to the deck and grab a card. Bring it back and do the exercise and number of reps on the card. Continue until you have 7 cards or time runs out. At the end we made our best five card hand. Losers did 10 burpees. YHC did a pool side stretch.

    Mosey back to the flag.

    Naked Man Moleskin
    • First complaint from the pax formerly known as War Eagle came 35 seconds into the workout when he thought the mosey to the warm-up was too long.
    • Second complaint from the pax fka War Eagle came 6 minutes and 20 seconds into the workout when we got down in the grass to do LBCs.
    • Third complaint from the pax fka War Eagle came 8 minutes and 10 seconds into the warm-up when we headed to the stairs.
    • I lost track after that.
    • The flying orbs were fun and have lots of potential. YHC, Mambi and War Bleep, were professionals from the get go. Once we stopped to watch Frac, Boo, and Cyber C, we were embarrassed for them. It made sense why the ladies walking the track were pointing and laughing. Even with YHC’s literary skills, I can’t figure out how to explain what they were doing.
    • YHC wanted to call it quits on the Orb Game #3, but War %*$#@ said we could figure it out. I was inspired by his never say die attitude, so we continued the game. We never figured it out.
    • On Slack yesterday Frac declared that he is terrible at card games. He ain’t lyin’
    • Frac ended the workout with one of the most unnecessary modifications of all time.
    • Boo is starting a Book Club at Pontiff. Just show up 15 minutes prior to the workout.

  • Toilet Paper Recall – from Disclaimer

    21 pax showed up for a Charmin/Disclaimer Que

    Charmin led us out to the football field for a warm-up that included:
    SSH x 21
    Monkey Humpers x 15
    Mountain Man Poopers x 10-15 based on vive
    Hillbillies x 10-15 same as MMP’s
    Hairy Rockettes x 10

    Disclaimer took us over to the play ground and instructed everyone to get in groups of three (we had 7 groups).

    25 mins total time of work (stay together as a team….every complete the work)
    -800 meter run
    -25 pull-ups
    -50 merkins
    -75 air squats

    The goal was two complete at least two rounds.

    We had a bunch of people finished two rounds (good sign for the murph coming up!)

    After that we ran in over to the rock pile.

    -Shoulder press, bicep curls, tricep extensions overhead
    15,15,15 hold your rock until the group finishes

    5 burpees

    Repeat same exercises 12 reps of each hold rock until everyone finishes

    10 ROCK on swings

    Repeat same exercises 9 reps of each hold rock until everyone finishes

    5 burpee rock ground to overhead press (I looks and feels like it sounds!)

    Indian run ( which was more of an Indian sprint back to the flag)

  • El Diablo: the Devil is in the Upper Chest and the burpees—of course – from Bolt

    YHC finally arrived to Q toting 5 new exercises, 4 novel exercise implements, the Bolt 3M promise, 2 coupons, and 1 speaker. During the thick of it, the ever-astute Hawg picked up on the playlist theme and while I’m not 420-friendly, I’m not above culturally appropriating references of Goo Nation so I went with it. It should be duly noted Charmin was horrified and perplexed by the playlist (and secretly enjoying it, replete with his requisite guilt—of course) but I digress https://open.spotify.com/playlist/3EdFoz3pFUQxfJbvRL0WRa?si=4j7Qkg4ARpOg4CBZCB5VjQ

    The devil is in the details because the new exercises all activate the rarely trained upper chest and the hope was we would feel the fire burning as if the devil himself was being expelled from the upper two thirds of our pecs; I’ll count on the pax to weigh in.

    Warmorama: Rapper’s Delight Version (too long for this workout) complete with MNC for Frac, with penalty burpees for too much mumblechatter

    The Thang: 5 burpees while pax one moseys to pavilion with two coupons in tow Indian Run style, tag/take off, 5 burpees for all others

    Upper Chest
    (6 moves, 1 min/move, feet elevated)

    Explosive
    Pseudo Pike (hands at waist high)
    Archer (thumbs at lower chest)
    Plunge (wide grip, coupons as base)
    Diamond merk (Incline, touch pinkies at top)
    Burpees
    Pax 2&3 legs/abs and rotate at the table until each pax does the chest exercise; switch tables.
    Round 1: squats/LBC
    Round 2: reverse lunge/BBS
    Round 3: side lunge/penguin
    Round 4: squats/LBC
    Round 5: step ups/crunchy frogs

    We didn’t get to round 6 bc:
    Too much bitchin’ about how long the new exercises took to explain—they r NEW!