F3 New Orleans

Tag: Madoff

  • Patriot Day (9/11) – from Bolt

    YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.

    The Thang:
    Mosey to JPAX Mountain (the ramp)
    Read flight details at each corner
    Sprint to corner 1 plank til 6
    Plankorama
    AA Flight 11
    Boston – Los Angeles
    Hit the North Tower at 0846
    92 perished
    SSH x 92 OYO
    Lunge to corner 2 plank til 6
    Plankorama
    UA Flight 175
    Boston – Los Angeles
    Hit South Tower at 0903
    65 perished
    Mt. Climbers x 65 OYO
    Sprint to corner 3 plank til 6
    Plankorama
    AA Flight 77
    Dulles – Los Angeles
    Hit the Pentagon at 0937
    64 perished
    Squats x 64 OYO
    Lunge to corner 4 plank til 6
    Plankorama
    UA Flight 93
    Newark – San Francisco
    Crashed in Shanksville, PA at 1003 after passengers stopped attack
    44 perished
    Merkins x 44 OYO
    Use the four corners of the walled part of the ramp:
    9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
    Sprint Lap 1
    Diamond Merkins x 11 OYO
    Sprint Lap 2
    Jump Squats x 11 OYO
    Sprint Lap 3
    Big Boy Situps x 11 OYO
    Sprint Lap 4
    Carolina Dry Docks x 11 OYO
    Sprint Lap 5
    Lunges x 11 OYO
    Sprint Lap 6
    Flutter Kicks x 11 OYO
    Sprint Lap 7
    Wide Merkins x 11 OYO
    Sprint Lap 8
    Sumo Squats x 11 OYO
    Sprint Lap 9
    Burpees x 11 OYO
    Mosey to JPAX benches/and two of the running path benches
    Steps Ups x 110 OYO (55/28/27
    In honor of the 110 flights of stairs that had to be climbed in WTC
    COT

  • Sua Sponte to the Max – from Kenna Brah

    Found a group of ready PAX without a leader – so I started moving and lo they followed!!

    Mosey to JPAS 10x each movement
    Arm circle circuit
    Low slow, swat, swat
    Penguins

    At the Ramp
    Head, shoulders, knees, and toes.
    Backwards run up
    Lunge down
    10 minutes

    Next Round Split PAX like a DORA
    Half PAX Crawl bear up bear crawl down
    Other Half PAX Plank at the bottom
    Crawl bear up bear crawl down
    Peoples chair

    Mosey to JPAS Entrance using the benches
    10 wife pleasers
    One leg each
    50 LBC
    10 slow tractor ( Protractor 15′ and 90′ slowly )
    5 rounds

    Mosey to beginning.
    Eacah PAX Carry heavy sandbag.
    COT

  • A lot of If’s – from Boo-Boo

    Bolt was trying to rally the troops and challenged Charmin to show up. YHC agreed to HC and Q but only if Charmin and Frac showed.

    A 10-minute warmup consisting of typical warmup exercises such as Abe Slowgotas, IW, Mountain Man pooper with a GM, grass grabbers, arm circles, etc.

    Mosey to JPAX for another version of HIIT. Everyone grab two blocks and to the flag poles.

    7 rounds of 10 reps all exercises with a block

    Goblet Squats

    American Hammer

    Shoulder taps

    Lunge with a twist

    Deficit Merkins

    Run up the stairs and down the ramp

    1 -minute rest

    Blocks put away and mosey back to the flag for COT. Out!

  • Who’s your Partner – from Charmin

    Who’s your partner

    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
    Seal Claps x 10
    Chinooks x 15
    and the fan favorite: MNC’s x 10

    The Thang:

    Pax were instructed to find a partner.

    Heading towards the playground, there must always be one person running forward and one person KnOTing. Up to the pax to figure it out.

    Along the way, the PAX were required to take a detour since the Jefferson Parish Park Department decided to start doing some construction work last week and didn’t clean up their mess.

    As a recovery, YHC exhorted to the PAX the importance of circling back for your partner, even if they seem to be going backwards.

    When we get to the playground making sure to instruct pax on hanging leg raises instead of pull ups, set up as usual expect for two people. Doing wheel barrels where one person shoulder shrugs the other’s legs. Timer is 20 shrugs.

    Two rounds of that, and we Get back to warmup pad traveling same way but completing the loop, and thus avoiding the construction.

    Stopping at JPAX to face away from the police station for 10 IC Monkey Humpers.

    Mary:

    Partner leg swings
    Penguins
    Bolt-Lead Protractors
    Appreciators

    COT

    Focused on us being there for our partner, being considerate and gracious when we think they are going backwards, and to be thankful when they circle back for us.

    P.S. YHC wants to thank all the LaSalle regulars (non-F3) for pointing out that YHC left his phone at the playground and for leaving it there.

  • 08.08 crazy 8’s – from Hokie

    13 Pax saw Old Hlory blowing in the wind… 10 old NOLA souls, Tacos (age 15) and two downrange (Cray Fish & Wood Rider)

    After disclaimer we started to the bottom of Canal with YHC starting the mosey with a prelude of the workout

    NOLA
    Aug 8th – Crazy 8’s – 8 reps each
    1. Shoulder Taps
    2. Star Toe Taps
    3. Jump Squats
    4. Honest Merkins
    5. Burpee’s
    6. Plank Jacks
    7. SSH
    8. 8 count body builder

    start on Lakefront Landry side with 8 Shoulder Taps
    Bernie up hill
    8 Star Toe Taps
    bear crawl across
    8 Jump Squats
    run down levy
    8 honest merkins
    lunge across
    8 burpees
    run up hill
    8 plank jacks
    crawl bear toward Mardi Fountain
    8 SSH
    Bernie down toward lake
    8 Eight Count body builder
    backwards lunge toward Landry’s

    Rinse n repeat

    At approx 0600 we made our way to the Lakefront to take in the view with one minute each of step ups & derkins

    mosey back to the flag for two minutes of stretching

  • “A Bottle of Kaopectate” and HYDRATE! – from Bolt

    While we were minis Scrum fixture, Space Cowboy, due to kidney stones (hydrate!), Madoff, after prodding by Charmin, returned to the gloom for the first time in about two months. It was super muggy and I’m pretty sure the pax were already soaked before we even started the warm-up, which of course included the bolt warm-up theme song. Frac’s favorite line would prove to be almost predictive as Madoff pushed through the restart button that comes with being a Kotter. Luckily, he did not actually splash Merlot, but certainly felt like he was headed there.

    Warmorama:
    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe SLOWgodas x 10 (in cadence)
    Open/close the gate each side x 10
    Tie Fighters x 15 each way
    Good mornings x 10
    Abe Vigodas x 10 (in cadence)

    The Thang

    KnOT/Mosey to JPAX for 5 min EMOM 10 burpees
    Recover with 1 minute focused sound counting
    8 count step ups x 20
    Irkins x 25
    LSS x 15
    3-man Coupon Dora: 100 skull crushers at bottom, 100 curls up top at opposite ends of route
    one man/block atop landing with second man timer who runs down ramp to third man at flag poles, picking up the count as third man runs up stairs to pick up count from first man. Upon completion of reps, exercise switches to blockees at both stations.

    Return blocks and KnOT/Mosey to garden of abs for v-up ring of fire (base position 12” off ground) followed by 10 burpees OYO. Finish with one minute of protractors. COT

  • Cindy Workout from Houston – from Charmin

    Being that YHC posted #DownRange last week in North Houston (NoHo) and there wasn’t a Q signed up yet as of Tuesday night, a cross region rinse & repeat presented itself as an option.

    WARMUP:  

    10 – Side Straddle Hops
    10 – Abe Vigodas
    10 – Grass Grabbers

    It was here that our regional Nantan, FartSack, decided to join us, so in his Honor, we all did 5 burpees.

    10 – Mountain Man Poopers  

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

    Mosey out to JPAX

    THE THANG:  

    6 Stations 3:30 minutes each

    Arms
    3×10 – Curls
    3×10 – Shoulder Press
    3×10 – Up Right Rows

    Calf Raises
    3×10 – Reg
    3×10 – Out
    3×10 – In

    Thigh
    3×10 – Lunge
    3×10 – Step Ups
    3×10 – Imperial Walkers

    Butt
    3×10 – Goblet Squats
    3×10 – Monkey Humpers
    3×10 – Jump Squats

    Abs
    3×10 – LBC’s
    3×10 – WWII Sit-ups
    3×10 – V-Ups

    Chest
    3×10 – Cindy 1 Arm Merkin
    3×10 – Merkins
    3×10 – Wide Merkins  

    Recover  

    Put up coupons and head back to the Pad

    Head Exercises – Each Pax gives a piece of advice and a 5 Count exercise.  

    Ended with 5 Burpees OYO.

  • Bogged Down! – from Space Cowboy

    On Tuesday night, I was concerned by the lack of HC’s that I would be the only one showing up at the Goldmine this morning. When I arrived about 10 min early, I was surprised to see Madoff, who was a no show for his VQ on Monday, already waiting at the flag. Did I just see him do a few burpees as a self-imposed penalty for his Monday mishap??!! As I exited my car, I heard someone call out “Space Cowboy!”; and, as I turned around, I could see War Eagle emerging from the shadows. With 3 PAX ready to go, it was game on.

    I asked Madoff to lead warm-ups:

    Slow squats x 10
    Grass Grabbers x 10
    Slow Vagodas x 10
    Forward Arm Circles x 15
    Backwards Arm Circles x 15
    SSH x 20

    We then moseyed to my truck to pick-up 3 jump ropes and then continued to the front entrance of the NOLA Gold Shrine on Airline. With jump ropes ready, I walked through the “Tori Boggs” beatdown, a tribute to the repeat world champion jump rope champion, Tori Boggs.

    The Thang

    2 min (1:40 min on, :20 sec rest) Forward Jump Rope
    Double rope crunch x 20 (2-1)
    2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
    Overhead extended jump rope squats x 40
    2 min (1:40 min on, :20 sec rest) 1 leg (right) Jump Rope
    BBSU with jump rope extended above head x 30
    2 min (1:40 min on, :20 sec rest) 1 leg (left) Jump Rope
    Stretch back with extended jump rope V-Ups x 30
    2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
    Monkey Dance x 40
    2 min (1:40 min on, :20 sec rest) Forwards Jump Rope
    Jump Rope Burpees x 10

    Mosey back to the flag. COT. I was thrilled to have War Eagle join us again and Madoff back in the saddle again ready for his VQ.

  • Better Late Than Never – from Architect

    Pardon my tardiness and misdescription…Q led PAX through various warm-up movements, of which I have no idea. “7 Minutes of Heaven”, core edition, was commenced. PAX then grabbed rocks, circled up with Q on football field. Q assigned each PAX ONE movement (crucial detail) to be performed. After 20 reps, PAX moved left and performed their neighbors movement. After 20 reps the routine repeated. After 3 transitions, PAX began forgetting what their ONE movement was. Confusion ensued and after 1 complete round PAX were left perplexed as to what movement they should be doing.

    Relay races were next. 2 PAX, one rock, 30 yards, merkins and squats without letting rock touch the ground and both PAX must be touching rock at all times.

    COT – FNG Named, Beaker!

  • 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.