F3 New Orleans

Tag: Pillsbury

  • Fitmas Part Deux, con Roca – from Bolt

    YHC saw the Q sheet open AGAIN and began to wonder what type of site Q runs the Uptowner—ah yes, that’d be YHC. Looking forward to Mayhem taking up the mantle in ‘24; it’s your time, brother!
    YHC came in hot with Satchmo and then had key fob issues to retrieve the JBL, further delaying our start such that Frac had to start warmorama.
    YHC entered the circle and being Fitmas season, decided Frac’s gift for keeping us on time would NOT be forcing him to consume the requisite Bolt warmorama song—many pax were pleased. All the usual stuff and then off to the rock pile to select a medium rock and off to the parking lot.
    The Thang:
    12 Days of Fitmas con roca.
    Day 1: Mosey across the parking lot with rock in rifle carry back and forth as days are added, SSH on the 6.
    Day 2: Diamond merkins
    Day3: Squat Thrusters, rock
    Day 4: Reverse Lunges (2:1, rock)
    Day 5: Blockees
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead rock presses
    Day 10: Big Boy sit-ups
    Day 11: Curls
    Day 12: Mtn. Climbers

    Mr. Rogers got so far ahead of YHC that I accused him of skipping squat thrusters—nope, he’s just that much of a beast (wearing his weighted vest). At time and still completing the BD, we rushed back to the pile and then the flag, COT.

  • 12 Days of Fitmas and a Splash of Merlot – from Bolt

    Christmas is fast approaching and YHC hadn’t yet treated the pax to his annual tradition: very bad singing wrapped around a beat down and today would be the day—12 days of Fitmas it is. A Kotter (Satchmo), sporting the sophomore 20, joined the regulars to fulfill a commitment to himself and be accountable—well done!
    Warmorama of the usual, featuring the requisite song but this would be the only song from the usual playlist for today is Fitmas and Bolt Claus would deliver a holiday soundtrack to the pax.
    The Thang:
    Mosey to JPAX for a ladder up the 12 days:

    Day 1: Mosey (up the stairs and down the ramp)
    Day 2: Diamond merkins
    Day3: Shoulder Taps (2:1)
    Day 4: Reverse Lunges (2:1)
    Day 5: Burpees
    Day 6: Squats
    Day 7: Merkins
    Day 8: Big Boy sit-ups
    Day 9: Flutter Kicks
    Day 10: LBCs
    Day 11: Plank Jacks
    Day 12: Mtn. Climbers (2:1)

    Mosey back to the flag with enough time for “Mary” Kwanzaa: Peter Parker Merkins and Protractors to the sound of African drum beats.
    COT, thank you men for the push and accountability!

  • 11’s is always a winner – from Kenna Brah

    Warm Ups
    Arm Circles F/B/OH/Seal
    Twists
    Toy Soldiers
    MM Pooper Good Morning
    SSH

    Route 66
    1st Leg – Lunge Between Lamps then 1-11 Merkins
    2nd Leg – Bear Crawl between Lamps then 1-11 Squats
    3rd Leg – Karaoke to Hand Release between maps – 1=11T Merkins
    4th Leg – Share Leadership – Sua Sponte
    ———–

  • Burpeepalooza – from Bolt

    YHC took a late night Q spot and sprinted from the car to the flag while giving the disclaimer at 5:29/30 (finding out post workout that it dashed KennaBrah’s hopes to Q) with a call to the pax to circle up midfield for warmorama featuring Frac’s favorite song and the usual stuff.

    The Thang: mosey to goal line and plank across the end zone for plank hurdles: pax one sprints to the 10 yd. Line and planks while pax two sprints/hurdles pax one, assuming high plank 10 yds. further awaiting all subsequent pax to repeat all the way to the opposite goal.

    Mosey to the playground for Morning Calls: all pax high plank along the border and each pax goes to pull up bar for a called five count whereby pax merkin the reps and retime to plank until all pax do pull ups.

    Mosey to the gym parking where YHC shared its Burpeepalooza; this pleased Bogey…immensely—not. A playlist designed with each song featuring a word/catchphrase that implores all pax to burpee and then return to a given movement (SSH, IW, Air press, Hillbillies). After song two made our legs very heavy (YHC also forgot a phrase initiated the burpee and not the word he incorrectly gave, leading to lots of confusion and even more mumblechatter—so this is what being a chaos monkey is like!), YHC offered the pax a choice by majority rule: more burpees or decadie of pain. Decadie it is: 1 min Al Gore followed by 30 mountain climbers. Surprise! Back to Burpeepalooza followed by a second round of decadie (this is where four “water breaks” in a row were rolled and we don’t do that crap in F3) so we finally landed on (2) 30x American Hammers. One final burpeepalooza song followed by a mosey to the flag, which YHC sprinted, causing enough heavy breathing to make Mahatma and Bogey wonder if I was ok.
    COT, honored as always, men!

  • 🎶 8 Crazy Nights 🎶 – from Bolt

    “It’s Hanukkah…Bitches,” was YHC mantra as I arrived with a whole five minutes to spare before giving the disclaimer. KnOTs headed their way while the real men headed to midfield.
    
    The festival of Hanukkah celebrates the triumph of light over darkness and spirituality over materiality as well as the miracle of the much smaller group of Jewish soldiers taking back the temple from the occupying Greeks, who then were able to keep the lantern burning for eight days with only one day’s worth of consecrated oil.

    Warmaorama included the requisite Rapper’s Delight and all the usual movements; considerable mumblechatter ensued, mainly from Fracsac, but YHC was unfazed by it—mainly bc I couldn’t hear Frac over the sweet musings of The Sugarhill Gang.

    Morning call: pax hold incline plank along the play area border while 2 pax call out each of their five pull ups which the pax then merkin and return to plank while the next two head to pull up bars.

    Adam Sandler’s Hanukkah song came on just in time for the above which allowed YHC to segue into trivia during the mosey to the rock pile which of course included burpees: 3 for a wrong answer and one for the correct answer; we amassed 11 burpees during this segment. Fracsac called for a skip in the waning minute of a four minute song: 5 more burpees for everyone.

    8 Crazy Nights con roca (except abs): AMRAP 8 reps (nights)/9 exercises(candles of the menorah), 10 minutes.
    OH press
    Squats
    Big boys
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Everyone made it to/through two rounds before time ran out. 3 10-counts before we returned rocks and moseyed back to mid-field.

    The Uptowner “dreidel” otherwise known as the decadie of pain. Roll both die and all pax perform the two exercises/rep counts rolled consecutively and then another pax goes until the timer beckons us back to the flag. During this segment Frac called for another skip which cost everyone five burpees. This pleased the pax, especially Hand Grenada.

    Merkins/Mountain Climbers
    American Hammers/Mountain Climbers
    Merkins/Tricep dips
    Bonnie Blair/something else
    Something/Something else
    O2 deprivation is a thing…

    COT; thanks men. Reach out the MIAs

  • Converge–Disperse–Converge – from Bolt

    10 pax converged upon the Wally “Run” and dispersed after the disclaimer to cover various distances via running, walking, KnOTing and rucking. The ruckers covered 2.81 miles with one split at 16’00” pace. Hawg dethroned Frac as a Strava “local legend.”

  • Count Down Your Reps! – from Bolt

    6 pax heeded the call for HCs the night before and still showed up in the chilly gloom so YHC decided on a full body workout using the outdoor gym. Warmorama of the usual with the now infamous official warm up song.
    Made our way to the gym, changing modes of transport at either third or each light pole: mosey, backward mosey, skip, high knees, karaoke each side, side shuffle each side, open/close gate, lunge walk.
    The Thang: YHC decided on an iteration of a previous workout: count the number of reps performed at each station during round one, add three to that total and count backward for round two’s goal. This tests the theory that the mind gives out before the body does. Muscle fatigue would typically result in less reps each round if the body actually exerted maximum effort yet each pax was able perform more reps in round two for at least one exercise. Moral: picking the goal and counting it down is more impactful than counting up until time expires.

    AMRAP 1 minute work, 15 seconds to switch stations x 2 rounds
    Pull ups
    Decline big boys
    Incline press
    Rows
    Dips
    R/L leg step ups
    Leg raises

  • What is this Cadence of which you speak – from Hokie

    After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.

    12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama

    The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense

    After being reintroduced to correct procedures, we continued

    The next exercise will be
    Arm Circles
    Starting Position
    Move
    In cadence
    Exercise

    We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain

    1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks

    1 burpee
    1… 5 cross over merkins
    1, 5… 10 triceps
    1, 5, 10…15 shoulder press
    1, 5,10,15 …20 curls
    1, 5, 10, 15, 20… 25 rows
    1, 5, 10, 15, 20, 25… 30 lunges
    1, 5, 10, 15, 20, 25, 30… 35 chest press

    Then back down, 30, 25, 20, 15, 10, 5, 1

    30, 25, 20, 15, 10, 5, 1

    25, 20, 15, 10, 5, 1

    20, 15, 10, 5, 1

    15, 10, 5, 1

    10, 5, 1

    5, 1

    1

  • Chaos Monkey on the loose – from Kenna Brah

    9 Brave PAX fearlessly stepped onto the filed of battle, scoffing at the impending rain.
    3 Went to KOT and 6 went with YHC.
    Basic warmups
    SSH
    Imperial Walkers
    Low Slow Squats
    Arm Circles F/B
    Then a little stretch work

    The Thang:
    Line abreast at the South goal line Each Pax at a turn dragging a large tire to the 50 yd line, at the other end of the line, another Pax farmer carried two 30# Plates

    The PAX in-between those two did the following up until the tire dragger got to the 50 and blew the “whistle”. At the point we all shifted one place to the left, the dragger went to the far end at each 50 yd increment.
    Rd 1 Sets of 10 Merkins, Shoulder Tpas, Mountain Climbers
    Rd 2 Sets of 10 LBC, Flutter Kick, Freddy Mercs.
    Rd 3 Sets of 10 Squat, Bonnnie Blaires, Side Lunge

    We traversed the field twice

    With time on our hands we loaded the two plates into the tire, a dragger then took the tier to the other goal line while the Pax was lead each member every 10 yds. That member was the Q of that marker and anything he said goes.
    Once all of the members had a turn dragging 60#s in a big tire, w began to cool down, stretch and then mosey back to the Vflag for COT.

  • More than we started with! – from Charmin

    As normal for YHC in an effort to leave no man behind, we started with a pre-beatdown count off with a count of 8. So each of the groups went off, runners went to the outside track, while knotters and Ruckers went backwards on the track.

    Noticing that the gates were locked, Ruckers ended up retracing our steps and even saw a mummy along the way. Discussion was had about positive language and how much progress we have made during our time in F3.

    Returning to the shovel flag with just enough time to spare, I notice that the area is more filled. Doing countorama and nameorama we ended up with 10. Proving that showing up late is better than not showing up.

    That being said, Thursday beatdown might need to move the start time for the later boys.