F3 New Orleans

Tag: Mambi

  • Half and Half plus Mambi hits a streak – from Bolt

    6 pax faced the gloom on this pleasant morning of the Mardi Gras season, 3 to run and 3 to ruck. Coincidentally, this makes 3 posts in a row for our most recent Kotter: Mambi which qualifies as a streak; well done and keep the streak alive! We are here for progress, not perfection and we are never “done!”

  • Not going to follow the rules – from Mambi

    Met at the normal meeting place.
    Gave the disclaimer and instructed PAX to head to the middle of the football field at Pontiff.

    Hokie and Belloq separated from the group for a recovery workout.

    A line from Fracsac’s BB, “Warmup with the regular stuff.”

    Mosey to the nearest bench area. For Left step-ups, dips, and right leg step-ups. 16,12,8,4 reps.
    Mosey to the front of the Gym (or back side) calf raises 3 different ways, merkins, 3 different ways. 16,12,8,4 reps.
    Mosey to the next bench area. Deconstructed Burpee 3 different parts, Mary, 3 different exercises. 16,12,8,4 reps.
    Mosey back to football field. Finished with suicides and a long sprint the length of the football field.
    COT

    Thank you everyone for posting and for your thoughts and prayers.

    One night I dreamed a dream.
    As I was walking along the beach with my Lord.
    Across the dark sky flashed scenes from my life.
    For each scene, I noticed two sets of footprints in the sand,
    One belonging to me and one to my Lord.
    After the last scene of my life flashed before me,
    I looked back at the footprints in the sand.
    I noticed that at many times along the path of my life,
    especially at the very lowest and saddest times,
    there was only one set of footprints.
    This really troubled me, so I asked the Lord about it.
    “Lord, you said once I decided to follow you,
    You’d walk with me all the way.
    But I noticed that during the saddest and most troublesome times of my life,
    there was only one set of footprints.
    I don’t understand why, when I needed You the most, You would leave me.”
    He whispered, “My precious child, I love you and will never leave you
    Never, ever, during your trials and testings.
    When you saw only one set of footprints,
    It was then that I carried you.”

    God Bless.

  • Wally Sprint/Ruck – from Hokie

    9 Pax enjoyed the morning

    4 enjoyed the track led by PaiGow and 5 walked aimlessly through the neighborhood at a variety of speeds

    Strollers: Belloq
    Boo Boo
    Hokie
    Klinger
    McGyver

    Runners: Mambi
    PaiGow
    PVC
    Two Yutes

  • Fun in the… moon? – from Kenna Brah

    7 Pax arrived on a dark Friday AM, ready to accelerate.
    I spontaneously volunteered to Q first half soooo
    Warmup –
    All of the arm related warmups

    25 Airsqauts spontaneous variant I called SasQuat’ch. Lunge position, but going straight down like bulgarian split squat but rear toe on the ground.

    15 Merkins
    15 Big Boy Situps
    15 Side lunges
    ——————————-
    Mosey to the football pitch
    Ran these between the field lines –
    Side Shuffle there and back
    Karaoke
    Backwards

    Irkins up the metal stands one step at a time 5 at each step
    Dirkens gong down
    ———————————

    Then Ultimate Frisbee for the rest of the time.

  • Something for Everyone – from Boo-Boo

    13 men came to the Wally Sprint for varying flavors of difficulty, but all with the purpose of becoming stronger than when they arrived.

    Ruckers- Logo, Charmin, Hokie, Kenner Brah, Macgyver, Boo-Boo, Klinger, and Baloo completed 2.37 miles followed by nine minutes of Mary incorporating weighted rucks.

    Tenderloin did his thing.

    Sprinters- Hawg, Frac, Pai Gow, Mambi mindlessly sprinted around the track and showed up to COT dizzy.

    COT, prayers, OUT! Coffeteria followed with partial attendance.

  • Soccer Rope – from Fracsac

    After completing IPC Monday at Rock City behind a locked gate listening to the Fast Tax Q have fun in the gloom, YHC opted not to repeat IPC and took the Q for some fun at the Goldmine.
    After a warmup, we grabbed some cones, a rope, and a soccer ball and hit the field. It was all fun and games, still getting in 3 or so miles.
    Aside from a few rope burns and a Kennah Brah circle of doom, it was somewhat safe.

    COT

    SYITG

  • Stations and Decking – from Fracsac

    11 Pax at El Diablo to get stronger, witness the bat and the wood, and to partake in some COT Coffeteria.

    Warmup with the regular warmup stuff, although many strange looks when moving on without any MNC.

    First up, Stations. There were coupons and a sandbag, a jump rope and a battle rope. There were also two cones. The timer was bear crawl 25 yards, then have LBC station throw the football. A clean catch and we rotate, a dropped pass and we all do 5 burpees. We did a few…..

    After one full rotation, off to giant deck of death!
    Diamonds – 8 count body builders
    Hearts – Big Boi sit-ups
    Spades – Squats
    Clubs – Flutter Kicks

    After a bunch of cards, left enough time for one more round of stations.

    COT

    Coffeteria at the flag.

    NMM

    YHC woke up early to grind some PJs Anniversary Blend beans and brew about 60 ounces of awesome coffee with the French Press! Great opportunity to mingle post beat down!

    Mahatma was key in fixing our battle rope bench.

    Passed the bat around during name-o-rama. The bat is going limp…..?

    SYITG

  • Yen Yang: Scrum Edition – from Bolt

    Squats/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
    Derkins/Yang: one derkin to Peter Parker to derkin for each rep
    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
    Irkins/Yang: one irkin to Parker Peter to irkin for each rep
    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up
    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Tricep dips
    Last Man Sitting (hold people’s chair as long as possible and begin squats upon tapping out until last man breaks people’s chair)
    Mtn. climbers
    Mary (LBC, dying cockroaches, penguins, American hammers)
    Burpees sprinkled in with every song skip
    COT

  • The Q Kicked his own BUTT. – from Mambi

    Warmups:

    SSH
    Abe vagodas
    Grass grabbers
    Hill Billy’s
    Peter Parker’s
    Parker Peter
    Mountain climbers
    Arm circles
    Self-love
    The Thang

    Thang 1:

    Mossy to museum
    Dora
    100 Durkins
    200 step ups
    300 dips
    Bunny hop to the top of noma

    Thang 2:

    Circle up for Mary
    20 x LBC
    20 x dying cockroach
    4 minutes blank

    Thang 3:

    Mosey to the backside of Noma

    Wall chair
    Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.

    Sogo – 25 4 count Merkins
    Macgyver 25 air squats
    Triple Shift 15 burpee’s
    Mahatma 15 4-count gas pumper
    Surge 30 lunges
    Lt. Dan 5 wall Merkins

    Mosey back to the flag for more Mary
    Vagabond 40 hello dolly’s arms up
    Catfish 20 something crazy can’t remember but they sucked.

    C.O.T.

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    Prayer

    Coffee at Café Navarro