F3 New Orleans

Tag: Pontiff Playground

  • Holiday Black Jack Mile

    ‘twas December 21st so we did 21 exercises, 21 reps apiece, around the 1-mile jogging track carrying rock

    Warmup quick – quick SSH, grass grabber, windmill, arm circles

    Moseyed with rock to 7 stations:

    Station 1

    • Alternating merkins R/L
    • Side squat with rock dip
    • Flutter with rock

    Station 2

    • Rock overhead situps
    • Rows
    • Squats w/ rock

    Station 3

    • Alternating step-ups
    • Dips
    • Decline shoulder taps

    Station 4

    • Thrusters
    • Curls
    • Wife pleaser w/rock

    Station 5

    • Kettle bell
    • Russian twists
    • Hello dolly

    Station 6

    • Plank roll / push rock back and forth r/l
    • Bench press w/feet elevated, legs straight
    • Lunge over hill 21 steps

    Station 7

    • LBCs
    • Al Gore with rock held straight out 21s
    • Bear crawl 21 steps

    Mary:  dying cockroach, Freddy mercury, J Lo, more LBC

    COT, prayer of thanks for Christmas

  • NDFF – A Pontiff Original

    7 Pax posted for an Old School Uptowner brought by YHC. A disclaimer was given, followed by a short mosey to the rock pile.

    Warmup

    • IW IC x 15
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Bat wings

    Grab the rock and Cusak, aka rifle carry, to open field where YHC has some cones set up for 11’s. There was song and the Pax was filled with joy, until we got to where we were going.

    1 x 8 count rock builders on one end, bear crawl 30 yards, 10 x big boi sit-ups, bear crawl back.

    After round 4, where 4 x 8 counts and 7 big boi sit-ups were reached, all pax fingers were numb. YHC called an audible and changed to rifle carry in place of bear crawl.

    Circle up for rock work – IC

    • Curls x 10
    • Rows x 10
    • Elf on the shelf – left x 10
    • Flutter kicks x 10
    • Elf on the shelf – right x 10

    Return the rocks and mosey back to the flag.

    COT

    NMM

    • The temperature yesterday and today looked the same, but the frost suggested it was far worse today.
    • North Dakota Finger Freeze was a hit – a hit to the fingers. YHC may have been presented the finger if the PAX had any feeling left in theirs. Some of the Mumblechatter was rather vulgar.
    • Coffeteria was great, making the beat down worthwhile.


      Thanks for posting with me today, and for allowing me to be a part of such a great organization.

      SYITG
  • Your Burpees are Served

    Your Burpees are Served

    YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.

    • SSH IC x 31
    • HB IC x 20
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Peter Parker IC x 20
    • Mountain Climbers IC x 20
    • Arm circles, IC x 24 total

    With the Warmup complete, time to get busy! EMOM style!

    • 10 Burpees x 10 minutes, the quicker you finish the more rest you get!

    Four Corners is next. Start at the corner of the Goal line and the end zone.

    • Catalina Wine Mixers IC x 10
    • Lunge walk 100 yards to next corner
    • Crunchy Frogs IC x 15
    • Bear Crawl 53.3 yards (160 feet) to next corner
    • Low Slow Squats IC x 20
    • Lunge Walk 100 yards to next corner
    • Merkins IC x 10 x 4 count
    • Bear Crawl 53.3 yards to starting point
    • Jump squats IC x 15

    Ring of Fire

    • Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
    • Rinse and Repeat with Hand Release merkins

    Mary

    • Tin Snips
    • Dying Cockroach

    Mosey back to Flag for COT

    NMM

    • 100 burpees before 6 am is a pretty good accomplishment
    • YHC can never do EMOM alone, it’s good to be held accountable

    SYITG

  • Get Up, Stand Up, Jump Up

    Five pax warmed up on the Pontiff football field to usual exercises:  SSH, grass grabbers, windmill, peter parker, mountain climbers, arm circles, personal favorite single leg balance knee thrusts R/L

    Moseyed two laps on track with sprints on the straights.

    Grabbed one-handed rocks and proceeded to north field.

    7’s

    • Turkish Get Ups – flat on back, rise to standing straight, then sit/lay back down, with rock held outstretched straight throughout all reps
    • John Travolta’s in middle x 7 to and fro (raise rock and cross diagonal to opposite foot and back again R/L, L/R)
    • 8-counts at other end

    Jumped rope 30 secs, 45 secs, 60 secs intervals

    Back to flag for COT, prayer, etc.

  • Good to be back at Rock City!

    Pontiff Playground maintenance crew must have known Uptowners were loitering in Metry. The gate to our AO spot was locked. But that didn’t stop the persistent PAX… the train tried…. running full speed at 5:25 a.m. …. blocking few PAX to the AO. But regardless, everyone managed to make it to the football field with his beloved rock just in time for the first exercise – 20 SSHs in cadence… leading into the following warm-ups in cadence:

    Windmills x 10, Grass Grabbers x 10, Hill Billies x 15, Forward Arm Circles x 10, Slow Merks x 10, and Self Love x 10.

    After warmups, everyone lined up about 20 yards from the endzone facing the goal posts.

    Round 1 – 10 curls, moseyed to the goal posts and back, 15 curls, moseyed to the goal posts and back, 20 curls. SSHs for the Six.

    Round 2 – same as Round 1 – instead of curls, the exercise was chest presses. At the end of this round, Mahatma did extra homework and ran to the goal posts and back after the last 20 chest presses. Few mumblechatters here mocking Mahatma how he didn’t follow instruction of stopping after the 20 presses. So the Q decided to add more running in the following rounds. Even more mumblechatters by now…. I think mostly from Rude-y.

    Round 3 – moseyed to the goal posts and back, 10 goblet squats, moseyed to the goal posts and back, 15 goblet squats, moseyed to the goal posts and back, 20 goblet squats, moseyed to the goal posts and back. SSHs for the Six.

    Round 4 – same as Round 3, the PAX did 5, 10, and 15 big boy situps with the rock instead of squats.

    Round 5 – same as Round 3, the PAX did 5, 5, and 5 manmakers instead of squats.

    From here on out, the Q shortened the field to about 15 yards instead of 20 yards.

    Round 6 – 5 thrusters, lunge walked with the rock, 10 thrusters, lunge walked back with the rock, finished the round with 15 thrusters. SSHs for the Six.

    Round 7 – 10 Hello Dollys with the rock, overhead carried the rock towards the goal posts, 15 Hello Dollys, overhead carried back with the rock, and finished the round with 20 Hello Dollys. SSHs for the Six.

    7’s – started with 6 burpee jump overs (over the rock), carried the rock to the other side, 1 overhead press. Carried the rock back to original side of the field, 5 burpee jump overs, carried the rock back to the other side and did 2 overhead presses. Rinse and repeat until you finished with 6 over head presses and 1 burpee jump over. SSHs for the Six.

    20 flutterkicks in cadence with the rock.

    Time to return our companions and moseyed back to the flag.

    COT – announcements – new Yoga session at Okwata (Thursday – 5:30 a.m.). Prayers to Willie’s friend and thankful to be out here with the PAX. Never take it for granted that we have the physical and mental strength to do this on a regular basis. SYITG.

    King Kong

  • Wally Run Heavyweights

    4 Pax posted at the Wally Run on a very humid Thursday in the gloom. At 0530 YHC asked who was going to write the BB, and the silence hung in the air, held up by the humidity. So, YHC gave a disclaimer, and said run!

    We all ran. The end.

    COT with announcements, intentions, and closed with a prayer to the Sky Q.

    NMM

    • YHC is feeling a lot better, it’s amazing how much better one can breathe without blood clots in the lungs. YHC ran 4 miles. Not bad, but not good enough. Time to get back to where things were before PE, and then progress beyond.
    • Still no lights at Pontiff.
    • After the COT, the four of us talked about how we all became bigger men over the last few months, which is slowing us down. We want to be HIM’s but have a little less FUPA to ease our strain on the Big Ball. With that, Mahatma challenged us to meet back at the Wally Run the Thursday before Labor Day 2021, and report back on how much less of a man each of us have become. Challenge accepted!

    SYITG

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • Head, Shoulders, Knees, and Toes

    Conditions:

    Clear, 73 degrees, Feels like 74, Humidity 86%, Wind 3mph from SW

    Warm-up:

    IW x 31; Grass Grabbers x 15; Low Slow Squats x 20; Merkins x 30; Peter Parkers x 25; Bat Wings (Everything x 22 except MNNs x 31)

    The Thang:

    Wall Work:  Ascending Testicles; Balls to the Wall; Plank Walk x 15; Shoulder Taps x 15; Hip Slappers x 15

    Proceed to Rock Pile for 10! (Squats, Curls, Shoulder Presses)

    Repeat Wall Work

    Proceed to the Football Field for 100 yard Bear Crawls x 4

    NMM:

    • I was not planning on doing Bat Wings during the warm-up.  Don’t want to be too predictable.  But, I couldn’t help it.
    • I was not planning on doing so many bear crawls.  Don’t want to be too predictable.  But I couldn’t help it.
    • We welcomed FNG Cake Boss.  T-Claps to Rudy for the EH.  Unfortunately Cake Boss was only visiting the area.  He headed back to Jersey after the workout.  He just graduated from American University where he ran track and Cross-Country.  His PR for the 5K is in the 15 minute range.  Rudy is working on making sure he needs to be in New Orleans for work the third Wednesday of every July.