F3 New Orleans

Tag: Mr Rodgers

  • Motivating Yellboy – from Mayhem

    48°F, 3mph NE wind (feels like 38°F when you’re wet with sweat), 70% humidity

    PAX were a mix of anxious warriors and confused early risers who mistook this for a yoga class… and an FNG

    Warm-O-Rama:
    Windmills: 10 reps, which started with a demonstration to which Frac said ‘even little kids know how to do windmills’
    Grass Grabbers: 10 reps, which did not start with a demonstration, to which Frac said ‘why aren’t you demonstrating’, but then he attempted to touch the grass but just bent forward and looked like a confused flamingo
    Peter Parker Peters: 20 reps
    Tie Fighters: 10 reps count up, 10 reps count down
    Back on your face for a Mayhem special (I think it is new to all, and I think it will stick): Hip Slap Shoulder Tap Merkins, it is a 10-count exercise, 10 reps

    Thang 1: Snake the Bleachers with Some Mary
    Time to snake up and down the bleachers. But since we’re in F3, we added some Mary in between. 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB. 10ish bonus burpees for Kilo for finishing first.

    Thang 2: Sevens with Motivators-Burpees
    Start with 6 motivators and 1 burpee then 5 motivators and 2 burpees and so on.
    Motivator: full SSH, star hop, leg only, and a bunny hop

    Thang 3: BLIMPS
    This is when things really started getting… interesting. Blimps are just a nice way of saying “burpee but with a little extra ‘why did I do this to myself’ factor.”
    Rd1- 20 each (burpee, lunge, imperial walker, merkin, plank jack, squat) at each cone, with mode of transportation being bear crawl (of course), then mosey to midfield cone and back to start
    Rd2- 10 each, with mode of transportation duck walk (Triple not present to demonstrate proper form), then mosey to midfield cone and back to start
    Rd3- 5 each, but in the form of shuttle runs to each of the 6 cones then mosey to midfield cone and back to start

    But wait, there’s more…

    Thang 4: Ring of Fire
    We ended with the classic Ring of Fire. Three rounds. Al Gore to squats. Plank to merkins. Al Gore to burpees. The “fire” quickly turned into “fire in my quads.”

    Bogey enjoyed this beat down so much he claimed I stole his script for his upcoming Q on Monday.

    COT:
    We circled up, not to share deep philosophical musings, but to recover from the sheer trauma of the last 45 minutes and to get to know and name our FNG. Welcome, Yellboy! Kudos to Kilo for EH’ing. If Yellboy is half as committed as Kilo then we got ourselves another great PAX.

    Prayers for Boo Boo’s sister-in-law, Leigh Whitman’s family and Pai Gow’s father.

    Great to lead and try new things!
    Sign up to Q!
    Make it a point to EH this year!

    SYITG

  • Boss Keane’s Slack Post – from Hawgcycle

    Conditions: Rainy, 53 degrees, windchill of 45, 95% humidity, wind 11 mph from NNE

    I woke up this morning to a post from Boss Keane on Slack. He’s a bit of a Luddite, so I was surprised. He rambled a bit about police response times and then said that the men off Pontiff had moved his rock pile and he wanted it moved back

    Warm-up:
    SSH x 31; IW x 20, Abr Vigoda x 10, Grass Grabber x 10, Low Slow Squats x 15, Tempo Merkins x 15

    The Thang:
    Boss Keane’s Rock Pile – We moved it 6 times

    Sevens – donkey kicks at the gym; Curl Squat Curl Presses at the Rick Pile

    Track Chunkers – stand on the misdemeanor side and throw your rock as far as you can toward the park. Finish when someone reaches the ditch

    6MOM – LBC x 20, Flutter kicks x 20, Dying Cockroaches x 20, Nolan Ryans x 15

  • Roosevelt Mall’in – from Vagabond

    Warmup

    Drag or carry tree trunk

    8 counts and burpees along the way

    Roosevelt Mall x 10 up/back
    Dips
    Step ups
    Merkins

    Little hill: Bernie Sanders x2
    Bobby Hurley x5
    burpees x5

    Grab coupon x12
    curl
    rows
    squats
    kettle bells
    tricep extensions
    goblet squats
    overhead press

    Football pass with burpee penalty

    Jump rope relay suicide while last guy brings to back and runs to the front

    Back for mor 8 counts

  • What’s better than 23-10? – from Rudy

    Temp: 42, Winds: 70+ mph (or that’s what it felt like).

    Hand Grenada looked around and asked “Who’s Q?” He should have known better, as YHC was decked out in full Irish gear, waiting to celebrate a long-overdue victory over an SEC team in a game that mattered. Grumbling from everyone, expect the latest Johnny-come-lately Bandwagon-hopping Irish fan, Hawg. As expected, Mahatma arrives in full LSU gear, celebrating his big win over a different green-and-gold team in their bowl game. Kilo chose this day to NOT wear his ND gear (though he stripped off outer layers to reveal the ND garments later). Two entirely hooded and disguised PAX opened their face masks just enough to reveal Pool Boy and Bogey, then closed up and recovered all exposed skin.

    After announcing the Irish theme, the PAX took off for the rocks. We passed a leprechaun-like figure in the gloom; Triple Shift grudgingly agreed to join us, as his KOT krewe had apparently abandoned him.

    Slow Stretches to warm up. Abe’s and Grass Grabbers both x7 (ND as a 7 seed), followed by 2 burpees (Georgia as a 2 seed). 23 Imperial Walkers to loosen the hips, 10 burpees. Then grab a rock and head to the football field.

    The Thang: 23-10. 23 reps, bearcrawl 25 yards (Architect astutely observes that it should have been 23 yards), 10 burpees, bearcrawl back. (Though Mr. Rogers seemed to replace a bearcrawl with a 100 yd dash out and back, in a 30lb vest)

    Overhead press, curls, rows, chest press, squats, kettle bells, BBSU, Monkey Humpers, Gas Pumps.

    Had to modify halfway changing bearcrawl due to time constraints. And because Mayhem positioned himself directly in YHC’s bearcrawl path

    Return the Rox, and Mosey back to the flag to meet the (absent…) KOT gang right at 615. Finish with COT – prayers for healing on the feast day of St. Andre Bessette.

  • The Heisenberg Switcharoo – from Mr Rodgers

    On the fateful Saturday eve before the Reni, Heisenberg proclaimed with the confidence of a man holding a Q card that burpees were a guarantee the next morning. Naturally, this led to the assumption that Heisenberg was taking the Q. A quick check of the calendar revealed a twist: Heisenberg was signed up for the following Sunday, and the Reni Q sheet was blank. Could it be a scheduling oversight, or was it hubris? Either way, Mr. Rodgers decided to teach Heisenberg a valuable lesson about assumptions… with a classic Switcharoo!

    Arrival:
    A wet and gloomy morning greeted 10 pax at the Reni. Heisenberg strolled in, brimming with confidence, ready to lead. But before he could even puff out his chest, Mr. Rodgers swooped in and boldly declared, “This is my neighborhood now.” In his defeated state, Heisenberg meekly asked, “Will there be burpees?” Spoiler: There were burpees. Lots of burpees.

    The Warm-Up:
    In true Switcharoo fashion, Mr. Rodgers flipped the script with a warm-up on the move,

    Mosey, stop for 10 Grass Grabbers.
    Mosey, stop for 10 Abe Vigodas.
    Mosey, stop for 10 Low Slow Squats.
    Arrived at “Mr. Rodgers’ Foundry” to cap off with 30 Side Straddle Hops.
    By now, the pax had the look of men who knew they were in for it.

    The Beatdown:
    Cue the ’80s hairband metal. It was time to work:

    Upper Body Circuit (3 Rounds):

    Station 1: Pull-Ups
    Station 2: Dips
    Station 3: Merkins
    Station 4: Hanging Pulls
    Station 5: Dead Hang
    Station 6 (Timer): 10 Burpees
    Pax worked nonstop until the timer finished, because rest is for the weak.

    Lower Body Circuit (2 Rounds):

    Station 1: Bobby Hurleys
    Station 2: Side Straddle Hops
    Station 3: Squats
    Station 4: Split Lunges (Left Leg)
    Station 5: Split Lunges (Right Leg)
    Station 6 (Timer): 10 Burpees
    The pax were blessed with a trifecta of Sunday mornings . With seconds to spare, the group raced back to the COT for Name-O-Rama, an announcement that Heisenberg would still have to write the BB , and a moment of prayer.

    Moral of the Story: Always check the Q sheet, and never challenge Mr. Rodgers in his neighborhood. Burpees may be inevitable, but the Switcharoo is legendary.

  • Mr Rodgers Neighborhood “Venice Beach Crash Course Edition” – from Mr Rodgers

    Rolled into the gloom at 5:15 a.m., ready to grab a rock from the stash pile that would make Mr. Rodgers proud. Instead, the Knees Over Toes crew had apparently left me with a pile of pebbles. Refusing to settle for a rock fit for a garden gnome, I hopped on my bike and sped to the main rock pile. Found a man’s rock, loaded it up, and pedaled back in full beast mode—until I saw Bogey. Naturally, I flipped my bike and wiped out in a display of athletic grace (or lack thereof). Bogey looked genuinely concerned, but I popped up like a champ, pretending nothing happened while mentally checking for broken pride.

    Kenna brah rolled in with the kettlebell as requested, and we kicked things off with the disclaimer. The five pax made their way to “Mr. Rodgers’ Neighborhood Playground,” which Bogey suggested renaming “Venice Beach” (because pull-ups in the gloom are as close as we’re getting to Cali vibes).

    Warm-Up:
    10 Wife Pleasers
    10 Scorpions
    10 Low Slow Squats
    10 Peter Parkers
    10 Parker Peters
    25 Side Straddle Hops
    Once sufficiently loosened up, it was time to hit the stations. Here’s the breakdown:

    Stations Round 1-3: Thrusters, Kettlebell Swings, Pull-Ups, Burpees.
    Timer: Jog to the tower, up the stairs, and back. The station guys couldn’t stop until the timer returned—just enough time to question life choices.
    After three rounds, we swapped to:

    Stations Round 4: Curls with the rock, Press Ups, Dead Hang, Merkins.
    Finished one round of these, then headed back to the flag, victorious but slightly broken (in the best way).

    Closing:
    Namarama
    Announcements
    Prayers for the victims of the terrorist attack in the Quarter
    Group prayer for my bike crash and a collective “thankful to be alive and still kicking.”
    Moral of the story: Mr Rodgers rocks are heavy, bikes are tricky, and F3 camaraderie fixes everything.

  • Substiture teacher – from Kenna Brah

    In the foggy dew of the gloom where men grind out a new life, I approached the field with confidence. Putting on a beat-down worthy of Mr Rodgers is no small feat, but, chaos rules here and we were headed toward a great time together.

    Once the PAX had assembled, we mosey’d to the rocks We had a down ranger from Houston, DINGHY. A former NOLA native.
    Warm-ups arm circles imperial walkers combo meal ple’ squat, picked up rocks rifle Carry to parking lot

    Round 1
    start with five Hellraisers walk parallel to the next tree WITH ROCK
    10 Merkens on the rock walk back to the start repeat the first two exercises. Moving from tree to tree
    15 tricep extension so 5,10,15 each time returning to the start to repeat the first exercise

    Round 2 – Same movements as Thang 1 ( Between trees, return to start after each movement)
    5 sumo squat, then backwards, walk to the next tree, holind rock in a static curl position
    10 lunges
    15 Curtsy lunges every time coming back to the beginning

    Round 3
    5 pullovers
    10 chest press
    15 Rock on hips, wife pleasers

    Return to Rockpile for Mary with the rock, COT

    Prayers for aging family mental health during the holidays suicide prevention, general friendship

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  • 2024 Rock City Review – from Hawgcycle

    Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW

    Ten men met in a thick fog for a Rock City 2024 Year End Review.

    Warm-up:
    • SSH x 20
    • Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
    • Grass Grabbers x 10 – The natural follow-up
    • Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
    • Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standing

    The Thang:
    Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.

    Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.

    Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.

    We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.

    Architect’s Manniversary Workout – We recreated a portion of this workout.
    • Architect – 12 Thrusters
    • Hawg – 12 Curls, Architect – 10 Thrusters
    • Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
    • Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 Thrusters

    Mosey with the Rock to the Flag

    Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.

    Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag

    NMM
    Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.

  • TA’s 2nd Maniversary – from Architect

    YHC was not in the mood for running…seems to be a theme lately.

    Disclaimer, warm-ups, late arrivals, really late arrivals, new faces, grumbling….all signs of a good day.

    Exercise 1 – 7 Mins in Heaven – 7 burpees, 14 merkins, 21 Squats, 28 FKs, repeat for 7 mins.

    Rocks selected –
    R1 – 12 Thrusters
    R2 – 12 Curls, 10 Thrusters
    R3 – 12 AHammers, 10 Curls, 8 Thrusters
    R4 – 12 Declined Merkin, 10 AHammers, 8 Curls, 6 Thrusters
    R5 – 12 “Hell Raisers”, 10 DMs, 8 AHammers, 6 Curls, 4 Thrusters
    R6 – 12 Rows, 10 “HRs”, 8 DMs, 6 AHammers, 4 Curls, 2 Thrusters
    R7 – 12 Rock Passes, 10 Rows, 8 “HRs”, 6 DMs, 4 AHammers, 2 Curls

    Replace Rocks and CoT.

    Prayers for the Holidays and Great to see Gumbo join us!

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG