F3 New Orleans

Tag: Hand Grenada

  • Holiday Black Jack Mile

    ‘twas December 21st so we did 21 exercises, 21 reps apiece, around the 1-mile jogging track carrying rock

    Warmup quick – quick SSH, grass grabber, windmill, arm circles

    Moseyed with rock to 7 stations:

    Station 1

    • Alternating merkins R/L
    • Side squat with rock dip
    • Flutter with rock

    Station 2

    • Rock overhead situps
    • Rows
    • Squats w/ rock

    Station 3

    • Alternating step-ups
    • Dips
    • Decline shoulder taps

    Station 4

    • Thrusters
    • Curls
    • Wife pleaser w/rock

    Station 5

    • Kettle bell
    • Russian twists
    • Hello dolly

    Station 6

    • Plank roll / push rock back and forth r/l
    • Bench press w/feet elevated, legs straight
    • Lunge over hill 21 steps

    Station 7

    • LBCs
    • Al Gore with rock held straight out 21s
    • Bear crawl 21 steps

    Mary:  dying cockroach, Freddy mercury, J Lo, more LBC

    COT, prayer of thanks for Christmas

  • Captain Seamus “Dirty” MacDeuce

    Captain Seamus “Dirty” MacDeuce

    The site Q graciously added YHC’s name to the Q sheet for an AO outside of his Parish and that he also seldom visits. However, the name was on the Q sheet and Q he must. YHC may have also forgotten about his scheduled Q until this morning at approximately 0500. The good news is that the Legendary Captain Seamus MacDeuce would provide.

    What do we really know about Capt Seamus “Dirty” MacDeuce. Born in Meade County, Ireland in 1786, MacDeuce would stow away on a ship headed for the United States at the age of 6. The crew named him “Dirty” as a result of finding him in the cargo hold among the manure. As we know from the published BB of 9/27/2020, “Do Not Do Murder Bunnies on Pavement”, he became a deckhand at the age of 12. It was then that he learned the navigation of the mouth of the Mississippi. Other than his wife, Latrina Bacardi MacDuece, and 12 children; MacDeuce had two loves; physical fitness and rum. Dirty would indulge in the brown bottles till and through nightfall; and then arise at 0530 to led his men for morning PT everyday. The routine was very standard; 12 glasses of rum, 12 exercises and 12 reps of each. Believing that strength without endurance showed weakness; he forced his men to run laps around the ship. While his dedication to physical prowess is how he is best remembered by the HIMs of F3; his heroics during the War of 1812 is how he best served. That, however, is another story for another day.

    W/U

    • SSH x 20
    • IW x 10
    • HB x 10
    • AC x 10 x 10
    • MC x 20

    The Thang – grab a rock and head to the track for the Dirty MacDeuce: 12 exercises, 4 sets of 3 (arms, legs, core), 12 Reps IC, lap around the track

    • Set 1 – Curls, Squats, Flutter Kicks
    • Set 2 – Overhead press, Lunges, Big Boy Sit Ups
    • Set 3 – Triceps Curls, Side Lunge, Rows
    • Set 4 – Front Lifts, Rocky Balboas, Russian Twist

    Return your rock and mosey back to the flag for some stretching.

    Monday is typically not on my schedule of Beatdowns and neither is Rock City or Swollfest or any coupon/rock based workout. However, I greatly enjoyed getting out there and being pushed outside of my typical routine. Thank you site Q for signing me up, and thank you for the opportunity to lead.

    Da Parish

  • Good to be back at Rock City!

    Pontiff Playground maintenance crew must have known Uptowners were loitering in Metry. The gate to our AO spot was locked. But that didn’t stop the persistent PAX… the train tried…. running full speed at 5:25 a.m. …. blocking few PAX to the AO. But regardless, everyone managed to make it to the football field with his beloved rock just in time for the first exercise – 20 SSHs in cadence… leading into the following warm-ups in cadence:

    Windmills x 10, Grass Grabbers x 10, Hill Billies x 15, Forward Arm Circles x 10, Slow Merks x 10, and Self Love x 10.

    After warmups, everyone lined up about 20 yards from the endzone facing the goal posts.

    Round 1 – 10 curls, moseyed to the goal posts and back, 15 curls, moseyed to the goal posts and back, 20 curls. SSHs for the Six.

    Round 2 – same as Round 1 – instead of curls, the exercise was chest presses. At the end of this round, Mahatma did extra homework and ran to the goal posts and back after the last 20 chest presses. Few mumblechatters here mocking Mahatma how he didn’t follow instruction of stopping after the 20 presses. So the Q decided to add more running in the following rounds. Even more mumblechatters by now…. I think mostly from Rude-y.

    Round 3 – moseyed to the goal posts and back, 10 goblet squats, moseyed to the goal posts and back, 15 goblet squats, moseyed to the goal posts and back, 20 goblet squats, moseyed to the goal posts and back. SSHs for the Six.

    Round 4 – same as Round 3, the PAX did 5, 10, and 15 big boy situps with the rock instead of squats.

    Round 5 – same as Round 3, the PAX did 5, 5, and 5 manmakers instead of squats.

    From here on out, the Q shortened the field to about 15 yards instead of 20 yards.

    Round 6 – 5 thrusters, lunge walked with the rock, 10 thrusters, lunge walked back with the rock, finished the round with 15 thrusters. SSHs for the Six.

    Round 7 – 10 Hello Dollys with the rock, overhead carried the rock towards the goal posts, 15 Hello Dollys, overhead carried back with the rock, and finished the round with 20 Hello Dollys. SSHs for the Six.

    7’s – started with 6 burpee jump overs (over the rock), carried the rock to the other side, 1 overhead press. Carried the rock back to original side of the field, 5 burpee jump overs, carried the rock back to the other side and did 2 overhead presses. Rinse and repeat until you finished with 6 over head presses and 1 burpee jump over. SSHs for the Six.

    20 flutterkicks in cadence with the rock.

    Time to return our companions and moseyed back to the flag.

    COT – announcements – new Yoga session at Okwata (Thursday – 5:30 a.m.). Prayers to Willie’s friend and thankful to be out here with the PAX. Never take it for granted that we have the physical and mental strength to do this on a regular basis. SYITG.

    King Kong

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • Coffee & Donuts (Birthday) Q

    Uptowner

    39 workouts
    39 seconds each (29 seconds on/10 seconds off, no other breaks)

    4 rounds of the following:
    Catalina Wine Mixers
    Wife Pleasers
    JLo’s
    Inch Worm Pushups
    Plank Jacks
    Leg Raises
    Shoulder Taps
    Squats
    Flutter Kicks
    Back Kicks (skip this on fourth round)

    All done to the backdrop of this playlist:

    This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.

    Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.

  • Head, Shoulders, Knees, and Toes

    Conditions:

    Clear, 73 degrees, Feels like 74, Humidity 86%, Wind 3mph from SW

    Warm-up:

    IW x 31; Grass Grabbers x 15; Low Slow Squats x 20; Merkins x 30; Peter Parkers x 25; Bat Wings (Everything x 22 except MNNs x 31)

    The Thang:

    Wall Work:  Ascending Testicles; Balls to the Wall; Plank Walk x 15; Shoulder Taps x 15; Hip Slappers x 15

    Proceed to Rock Pile for 10! (Squats, Curls, Shoulder Presses)

    Repeat Wall Work

    Proceed to the Football Field for 100 yard Bear Crawls x 4

    NMM:

    • I was not planning on doing Bat Wings during the warm-up.  Don’t want to be too predictable.  But, I couldn’t help it.
    • I was not planning on doing so many bear crawls.  Don’t want to be too predictable.  But I couldn’t help it.
    • We welcomed FNG Cake Boss.  T-Claps to Rudy for the EH.  Unfortunately Cake Boss was only visiting the area.  He headed back to Jersey after the workout.  He just graduated from American University where he ran track and Cross-Country.  His PR for the 5K is in the 15 minute range.  Rudy is working on making sure he needs to be in New Orleans for work the third Wednesday of every July.

  • Honoring the Nine Fallen

    Ten men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020.

    Warmup

    After the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ

    Thang

    After the warmup, the PAX selected a rock and moseyed to the 50-yard line of the football field for the following nine exercises x27, all in cadence, with a sprint to opposing goal lines between exercises:

    Round 1- Overhead presses 1:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 1:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Prisoner Lunges 2:1

    Round 9- Rows 2:1

    After completing the above, PAX circled for what YHC calls a RING OF NAPALM:

    PAX held Al Gore while the lead PAX began 2 is 1 Bonnie Blairs, which eventually became 4-count Bonnie Blairs.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held leg lifts, while the lead PAX began 4-count observations.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held the plank of their choice while the lead PAX began 2 is 1 T-pushups.  At the fifth exercise, the next PAX in the circuit began his ten exercises. 

    Upon completion, PAX moseyed back to the rock pile to return the rocks, then back to the flag. 

    COT: Announcements, intentions, prayer, and named the FNG (Short-n-Sweet). Mahatma led the group in the pledge of allegiance.  Thanks to Vagabond for a grand flag!

  • Making Monday Great Again

    Five pax gathered by the rock pile after the disclaimer for SSH, Grass Grabber, Single foot balance raises, L/R Squat toe touches, Peter Parker, Mtn. Climber, Windmills.

    GYM CIRCUMNAVIGATION:  3 sets of 12 reps of four maneuvers:  dirkins, big boys, jump squats, hillbilly.  Run to back of gym, reverse ascend the wide ramp, 6 donkey kicks, return to front for another round via the ramp in front. Capped with calf raises.

    FOOTBALL FIELD O’ PAIN:  bear crawl while pushing rock 15 yards, then at 20 yard intervals, ALL WITH ROCK:  10x Turkish getups, 10x prisoner kneels, 10x lunge twist, 10x burpees rock lifts.  Returned back across field doing same thing with 6 reps apiece.  At end zone 15 curls, 10 tricep extensions.

    RING O’ FIRE: 3x around:  hold rock in squat, then extend arms holding  7 secs, and then hold rock directly overhead for one time around

    Count, ID, COT Sharing / Prayer.

    mmmBop is leaving for Hawaii soon… will miss him, but dude I be jelly furreal.

    God bless the F3Nola brotherhood.

  • Buying the Bundle

    Conditions:  Humid

    Warm-UP

    IW x 31; Bat Wings and Moroccan Robin (Forward Arm Circles x 20; Backards Arm Circles x 20, Seal Claps x 25, Overhead Claps x 25, Moroccan Night Clubs x 31) #Crowd Pleaser; Low Slow Squats x 15; Don Quixote x 10; Peter Parker x 15; Merkins x 15; Parker Peter x 15; Justifier Reflection x 15; Flutters x 15

    The Thang

    Bear Crawl to the Rock Pile (approximately 250 yards)

    Carry a Big Rock and a one handed rock to the Gym (approximately 100 yards)

    Wall Work:  Ball to the Wall; Ascending Testicles, Down and Dirty x 15; Chicken Peckers x 15; Hip Slappers x 15

    Carry Rocks back to the Rock Pile (Approximately 100 yards)

    Lunge walk x 40 yards

    Bear Crawl 60 yards

    NMM

    • My advertisement of a Low Impact Workout was more successful than anticipated.  I was pleasantly surprised to see 8 High Impact Men at my Low Impact workout.  I am sure The Boge, MmmmmBop, Vagabond, and even Hand Grenada were up for something Low Impact after the horrible things Hand Grenada made us do on Monday (Basically Sprint a mile with a 35 pound rock on your shoulder).  The meaner, leaner Gabby has been struggling with an injury to his svelty body and also seems to be in some kind of exclusive coffee tasting club with War Eagle and The Boge, which explains why they all wanted to be here.  Tool and JV came from afar because they love intrigue. 
    • After the initial Bear Crawl, Hand Grenada suggested that I with my promise of a low impact workout I was selling him a Bundle of goods that sounded good, but that he in fact did not want or need.
    • I have so missed JV’s labor pains.  They were in fine form during the initial bear crawl
    • There is a lot of perseveration on genitalia in the names of the wall exercises.  I did not name them   I got them off the F3 Nation website.  I can only imagine they were named by a 6th grader in an old man’s body. 
    • I’m a fan of these wall exercises.  Props to Ethanol
    • The new non-shovel Shovel Flag that Vagabond is flying should be the new standard in F3 Nola Shovel Flags.