-Welcome to F3
-Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little)
-Warm Up
-Grab a rock – alternating rifle carry & holding rock out in front
-Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press
-Hill – Quadrophrlia w/ rock straight out going up and straight up going down/rinse and repeat 5X
-Gym – Alternating Calf raises & squats 3rounds
-Hamma Trsin – all I’m sayin
-Finish up with a little Marie
-Backbto the Flag
-Nameorama
-Intentions/Ball O Man/Thank God for Mothers
Tag: Papa Smurf
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Hold the Rock – from Bogey
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Another Great Day at Rock City – from Bogey
Disclaimer/warm-up(with Squat twists)/football field – two groups with Rocks – curls, rows, overhead press, lunge walks, bear crawls, big boys….repeat with rifle carry, Rock out front, 8 count BB/Gym – calf raises, monkey humpers, repeat repeat/baseball field Hamma Train, Mary, COT
Thanks for the opportunity to lead! -
Off the IR – from Bogey
Brief pleasantries, warm-up, grab a block, and off to the levee.
7’s w/ your Block at your side always
6 BB’s/Quadro up the hill/5 Curls at the top/straight down/1 squat/back up with block quadro style/5 overhead press….and so on…Top of the levee…
15 reps in cadence
-Dips – on the block
-Stiff Body Crunches – On your six, Feet in the brick
-Rows
-Tricep extensions
-Calf Raises – on the block
10 Reps in cadence….Down the levee for a little pass the blocks in a circle – 3 min/1.5 in each direction.
Cool down with a little stretching.
First FNG at the Joy….or so I’m told. Welcome Crabgrass!
COT and headed to coffeeteria.
Thanks for the opportunity to lead!
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The Ruck Suck, No Joy at the Joy – from Bolt
YHC was thrilled he switched with Frac for today’s Q bc at 5:28 it looked like he would’ve been solo otherwise. True to NOLA roots 2 more PAX rolled in hot before the disclaimer while the fifth/final one, Papa Smurf joined during our first warm up exercise:
Warmup IC: SSH (25x),arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love; Abe Vigodas, Toy soldiers, Hillbillies (15x), static hold Jamie stretch (center, R/L leg over leg)
Mosey over levee with rucks plus Sweetness splayed out across Papa Smurf’s shoulders who would be his partner (sans ruck) for the suck.
For time (20 min): add 5 reps to each exercise in the next round.
* 5 x Burpees (Ruck on Back)
* 5 x Squats (Ruck on Front or Back)
* 5 x 4-Count Mountain Climbers (Ruck on Back)
* 5 x Push-Ups (Ruck on Back)
* 5 x Sit-Ups (Ruck on Front)
* 5 x Ruck CurlsProps to Kennah Brah for getting into the round of 30 reps!
Mosey back over levee to flag for 4 min of Mary 45/15 tabata style)
Close it out with all the trimmings. (COT)
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A Few of My Favorite Things – from Fracsac
Unable to join Hawgcycle for his mid year 10k a day milestone, YHC did the next best thing and took the Q at El Diablo.
With the shovel flag planted, a disclaimer was given, then start with a lap on the track, which was sort of a tribute to Hawg.
Warmup
SSH IC x 31
Grass Grabbers IC x 12
Arm circles IC x 15 both directions
Peter Parkers IC x 20YHC had cones set up at the goal line and the 50 yard line.
Starting at the goal line, burpee broad jump to the 50 yard line.
Catalina Wine Mixers IC x 10
Bear crawl back to the goal line.
Next up was an exercise in breaking things down….
Deconstructed Burpees! Do the following IC:
Squat IC x 10
Squat Thrust IC x 10
Merkin IC x 10
Squat Thrust IC x 10
Squat IC x 10
OH clap IC x 10Squat IC x 9
Squat Thrust IC x 9
Merkin IC x 9
Squat Thrust IC x 9
Squat IC x 9
OH clap IC x 9Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!
Now that the Pax has been introduced to YHC’s favorite things, time to put them together with 11’s:
Starting at goal line 1 Catalina Wine Mixer, then run to 50 yard line for 10 burpees.
Continue until 10 Catalina Wine Mixers and 1 Burpee.Return to flag for COT
– The grass was surprisingly overgrown on the field, perhaps making the mosquitos worse. It just added to the overall suck….
– Due to time constraints, the bear crawls were omitted from the 11’s. That’s the only thing that would have made it worse. Catalina Wine Mixers and Burpees in 11’s? Who is crazy enough to do that?
– We lifted the troops in the COT, especially the 156 and 256.
– We prayed for Landing Strip’s Father as he goes into surgery this morning.Thanks for posting with me today.
SYITG
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Logo – Welcome to Club Respect – from Hokie
82° with a gentle humid breeze greeted 4 of us on the Lakefront at The Joy at the View to celebrate Logo joining Club RESPECT
After a little mosey up and over the levee to the track we did a little warmer.
We then returned to the street where we did 50 chest presses. Double time up to the top of the levee with our coupons where we did 50 squats with our coupons. Farmers carry our coupons back down to the street where we did 40 chest presses.
Double time back to the top of the levee where we stood on our six cinderblocks for 50 squats. Farmers carry back down to the street where we did 30 chest presses.
Double time back to the top of the levee where we did 50 big boy sit ups. Farmers carry back down to the street. 20 chest presses. Double time back to the top of the levee. On our last time on the levee we did squats again and on the last squad we held for Logo to do a 50 Count 😜.
We returned to the street to do 50 more chest presses in a slow four count. We’ve been closed out with a little Mary
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Frac-Cycle – from Mahatma
The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.
This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.
Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
Short mosey to our starting spot – Warm Up
SSH
Grass Grabbers
AbVagoda
Toy Soldiers
Smurf’sSeveral rounds of timer: 4 burpees
Mosey over the levee to get things started:
1. Baby Hill with 5 rounds of QuadrophiliaMove back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
Timmer burpees3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
4. L – rinse and repeat shuttle to the right 3 rounds
5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run downFinished with 3 round full levee Quadrophilia sprint to the top.
Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).
1 minute plank and merkin finisher.
COT – a lot to be thankful for.
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Levee Frisburpee – Sure, Why not… – from Fast Tax
Levee Frisburpee – Sure, Why not…
It was a beautiful day at the View for the 8 PAX in attendance at Star. As the sky was getting pink, YHC said the disclaimer and moseyed to warmups.
Determined to keep it interesting, YHC’s warmups for the day included:
Grass Grabbers IC 10
Hairy Rockettes IC 14
Seal Jacks IC 13
Bat Wings IC 10Sufficiently warmed and with the sun coming up, we grabbed our blocks and headed over the levee, with 7 PAX probably wondering, “what does Fast Tax have up his sleeve today?”
Not to let his reputation for creativity lapse, YHC started the fun with the Red Barchetta.
To the melodious sounds of Rush’s Red Barchetta, OYO we ran 100 (ish) yards, and did 100 SSH and ran back, then 75 yards and 75 mountain climbers (Bolt was silly enough to ask if 2 is 1, so of course, 2 is 1), 50 yards – 50 BBS, 25 yards – 25 merkins.Grabbing our blocks, we lined up at the top of the levee for Rocks up – Blocks up.
Holding wife pleaser position (i.e. “rocks” up) with blocks on the ground past their head, sequence is IC:
As YHC called “up”, tricep lift to overhead and back down.With 20 minutes to go, YHC skipped his next bit of creative genius – the Levee Scramble (will be debuted at next View Q), electing to use the remaining time for Levee Frisburpee, which will likely become a new PAX favorite.
Field:
• 50yds X 15yds on the slope of the levee but running parallel to it.Rules (after several minor modifications):
• 5 burpees for PAX who throws it out of bounds
• 5 burpees for PAX whose throw results in a turnover unless the receiving or intercepting PAX touches it but drops it, then that PAX that touched it last does the burpees.
• 7 burpees and a walk to the other side for the team that gets scored on.Team 1: Boo-Boo, Fast Tax, Hokie, and Papa Smurf
Team 2: Bogie, Bolt, Gabbie, and LegoThe battle was close for the first half then Team 2 pulled ahead to 4-2 (probably thanks to YHC running out of steam). With a few minutes to go, Team 2 threw down the gauntlet, offering an all or nothing next point which Team 1 gladly accepted. Sadly for Team 2, Team 1 walked away with the bragging rights.
With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
Coffeteria at PJs for some, walking in circles on the levee looking for Bolt’s keys for others. Thankfully, the keys were located.
Thanks for the fellowship!
SYITG -
The Dirty Diablo – from Hawgcycle
Conditions:
78 with 83% Humidity. Heat Index of 85. Wind 5 mph from the SouthPax:
The Bogé, The World Renown Fast Tax, The Incredible Hoke, He Really is a Papa Smurf, War – May Not Like Him But at Least We No Longer Hate Him – Eagle , Triple didn’t Fartsack Today Shift, and me…HawgcycleThe Thang:
Warm-up: One lap; Imperial Walkers x 20; SSH x 20; Merkins x 10 (IC); Lunges x 10 (IC), Windmills x 10; Bat Wings (FAC x 20, BAC x 20; Seal Claps x 15; OH Claps x 15; Moroccan Night Club x 31)
The Dirty Diablo: 4 rounds. Each round starts with a 10 burpee buy-in on your own and ends with a 400m run at 75% effort
• Round 1: Merkins x 12 (IC), Squats x 12 (IC), Dying Cockroaches x 12 (IC)
• Round 2: Werkins x 12 (IC); Monkey Humpers x 12(IC); Gas Pumps x 12 (IC)
• Round 3: Stagger L Merks x 12 (IC); Bonnie Blairs x 12 (IC); Vladamir Douilles x 12 (IC
• Round 4: Stagger R Merks x 12 (IC); Sumo Squats x 12 (IC); HundredsMosey to the Wall for some…
Wall Work: BTH; Shoulder Taps x 10 (IC), Floyd Mayweathers x 10 (IC)
Mosey to the goals for….
Body Builder Basket Ball: Each man takes a free throw. The group does 10 8CBBs after each miss. War Eagle was the only one that made it. We did 20 8CBBs for the misses by Hoke and me. We went double or nothing on the last 4 and ran up a total of 80 8CBBs. Ran out of time so those 80 are for homework.
Back to the flagless gathering spotCOT: Announcements: Frac’s five year manniversary is tomorrow at Okwata. Show up for the celebratory burpees and levee work. Q-School with Professor Catfish is this Saturday at City Park. Encourage everyone, especially recent FNGs to come. City Park Clean-up after the workout. Prayers for Ryan and Rob. Gratitude for our health and F3.
NMM: It seemed especially sticky out there today. Make sure you are hydrating constantly. If you are working out everyday, a gallon of water should probably be your goal. T-claps to War Eagle and Papa for the hard charge on the last two 400s, although there was grumbling that they were sand baggin’ on the first two. Where was Catfish when I needed him? No one was with me on the Bonnie Blairs, apparently not a crowd favorite. Our B-Ball skills need work. 1-7 from the line this morning. T-claps to War Eagle for the make. Found out he was the Middle School MVP in Podunk, AL.
It was humid today and we are looking at hot, humid workouts for the next 4 months. The heat and humidity in New Orleans is what the F3 Lexicon terms a “condition,” a dis-Advantage that cannot be remedied. We cannot change it; we can only embrace it and deal with it. We do not have mountains here. We do not have thin air. But we do have more heat and humidity than any place in the country. -
Da Plane! Da Plane! – from Fracsac
9 Pax made a choice to take the DRP on their journey to get right and posted to the Westward Ho!!
There was a new theme for the beat down that had all pax rejoicing! Anytime an airplane was heard, all would do 10 burpees. With a shovel flag planted, disclaimer was given, then mosey for:Warmup
Airplane! 10 burpees OYO
IW x 15
GG IC x 12
Abe Vigodas x 10Mosey to the levee. Start off with Jacob’s Ladder:
Run up levee, 1 burpee, run back down
Run up levee, 2 burpees, back down
Continue up to 7.Mosey to a grassy area for a pax choice. YHC asked Bogey to choose between M and J. With M being the choice, it was time for:
Motivator! Basically a deconstructed SSH from sets of 10 down to 1. #CrowdPleaser
Next Papa Smurf was asked to choose between J and S. He couldn’t pass up the J, so:
Jack Webbs
1 merkin, 2 air presses
2 Merkins, 4 air presses
Continue up to 10 Merkins and 20 air presses.Plane!! 10 burpees
Mambi had to choose between T and D. He enthusiastically chose D:
Plane! Hey that’s the same plane! Overruled! 10 Burpees!
DirtyMacDeuce
4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was up and over the levee.
Merkins, Big boi sit-ups, squats
Lap
Shoulder Taps, flutter kicks, Bobby Hurleys
Lap
Floyd Mayweathers, tin snips, burpees IC
Lap
Catalina wine mixers, LBC’s, 8 count body builders IC
LapWar Eagle looked up and said Senior Q, Da Plane, Da Plane!! YHC thanked Tattoo…err….War Eagle….and 10 Burpees!
YHC lost count of burpees…🤷♂️COT
NMM
-YHC was excited to see 9 Pax at Westward Ho! Thanks for coming out.
-There was a light rain that cooled us down
-Congrats to War Eagle on his 2.1 on the way, due 31 December! Solid tax credit!!🤣. Maybe you had to be there…..SYITG
Thanks for the opportunity to be a part of this awesome brotherhood!