F3 New Orleans

Tag: Pool Boy

  • El Diablo Head to Toe – from Bolt

    Aiming for full body engagement where sunrise/sunset resistance bands is the timer (x15) with Pax at different stations con roca: reverse lunges, squats, tricep press, OH press, curls, rows, chest press AMRAP (target:40), rotating to the left. Once all the pax had the pleasure of each station, on to Mary: wife pleasers, dying cockroaches, etc. and YHC couldn’t resist the draw of the high jump: everyone cleared the starting height and two of us cleared the second one, tie for the COT

  • Running and Stretching – from Bolt

    YHC pre-blasted the call for S&M throughout the F3 NOLA Nation and given the low temps and even lower amount of mumble chatter, save for Mayhem’s proclamation to run in the cold, I was pleasantly surprised to see numerous figures emerging in the cool gloom. Disclaimer and commence; if ur reading this to learn about the stretches, save urself the trouble and show up for the next one to DO the stretches!

  • Don’t wait – Let’s Geaux – from Mahatma

    Typically Monday…..Blessed to be up for the start of a new week happy to be headed to the real RC. Pulled up 1 minute to spare walked into the bullpen and saw the look of something missing…..who’s the Q! Snooze but he’s a no show, who’s taking it – all it took was 3 seconds of silent indecision – it’s now 5:31 I’m Mahatma and your Q “Let’s Geaux”! To which there was well what about…..too late we were on the move to the rock pile.

    Circle up – pax community round robin warm up: most was the usual stuff yet one stood out by Kenabrah a combination of Imperial Squat Hillbilly FAILURE yet to his credit you don’t succeed without them. Triple shift had Tenderloin attempting one the warm ups which took him another 3 to get up from. Yet again success through making the effort out of a comfort zone.

    Everyone get a medium rock then mosey to the tree field – line up, everyone Kong to the other side. So many pax just love the idea that the original Kong is similar to “murder bunnies” come on man!!!

    Mosey to the front of the gym – everyone was warmed up now.

    Let’s Geaux
    40 OHP then drop your rock and head to the wall and perform 5 pecker to the wall hand stands
    Lap around the gym
    30 squats – 4 pecker to the wall HS
    Lap around
    20 front raises – 3 P to the wall HS
    Lap around
    10 man makers (Charmin is still trying to figure that out) – 2 P2TWHS
    Lap
    As Pax completed join in for rock mary
    ** while the above took place TripleShift and Kenabrah were inspiring Tenderloin to turn over a new mental leaf

    Pax on the wall 3 rounds of running man to sitting wall air press

    Rtn rocks

    2 – 3 rounds of Mary

    Head to the flag

    COT

  • RUNCAJUNRUN AND ULTIMATE FRISBEE – from PVC

    SLOW RUN AROUND THE OUTSIDE TRACK WITH EXERCISES EACH QUARTER OF A MILE.

    ULTIMATE FRISBEE FOR 2ND HALF

    COT

  • Heavy Lifting @ el Diablo after Valentine’s Day – from Charmin

    Realizing that many of the beatdowns recently have been lifting heavy when it comes to F1 and that it would be the day after Valentine’s day, YHC wanted to have a beatdown that pushed the Pax physically while also encouraging them to grow closer with some F2.
    Disclaimer given by YHC and did a quick countoff. YHC did advise the Pax that they would have to remember this number for later.

    We all took off towards the rock pile.

    Abe Slow-godas x 10
    SSH (with a pause) x 20 This required a bit of an explanation and a couple of the Pax seemed to struggle with this and remembering their number from before.
    IW x 20
    Hillbillies x 20
    Grass Grabbers x 10

    The Thang:

    Everyone grab a medium-ish rock and partner up based on the numbers from before.
    Do a partner exercise. Then while moseying around the park and carrying the rock, answer the question with your partner. Be okay with silence for a period.

    Exercise: Overhead press x 100 (groups of 10 alternating)
    Question: Why do you come to F3?

    E: Squat x 100 (with rock, groups of 10 alternating)
    Q: How has F3 changed you for the better?

    E: Bench Press x 100 (groups of 10 alternating)
    Q: How have you changed F3 for the better?

    E: Indian Merkins on the levee (just one for those keeping track at home)
    No question, just silence while walking back to the mound; not sure if Mambi or Hokie understood this, but most seemed to get it.

    E:200 Triceps extensions (groups of however many it took to get it done)
    Q: How has losing someone close to you affected you?
    Dropped off the rocks, and saw Mahatma and Hand Grenada doing Mary so figured I would help them out

    E: 100 flutter kicks (2 is 1, groups of 10)
    Q: What’s your least favorite Mary exercise?
    Back to the flag.

    Ended with 10 Penguins since we had a minute, and since those are YHC’s favorite Mary exercise and since we needed to get to 6:15.

    Prayed for those who need it and for those we have lost.

  • Clap On….. – from Mahatma

    Train delayed – YHC got to the field with Boo Boo taking the leading with SSH hops then creatively hopping out while YHC when in.

    Warm up continued
    Mnt Man Poopers – pax clap
    5 burpees
    Abe Vagoda – pax clap
    5 burpees
    Parker Peter – pax clap
    5 burpees
    Peter Parker – no pax clap

    Recover 2 lines formed Indian Run round the track in opposite direction met back cntr of the field. Then in 2 lines run to pull up bars 2 rounds of 3 head to rock pile

    Pick medium to larger than normal rock
    Rifle carry to the tree line then bring rocks to center of field.
    1771 always adds to 8
    1 V-Up 7 Jump Squat
    Run to cntr 5 squat press
    1 Jump Sqt 7 V-Ups
    Run to cntr 5 front raises
    Continue this until the numbers flip

    Once complete carry rock to parking lot

    365
    3 rounds
    6 curl squat press (in cadence)
    5 x 2 yards 10 bear crawl out then walk back

    (2) 6 pax circles
    All Day Baby
    All pax hold rocks overhead while each pax heads to cntr of circle perform 2 man makers continue until all pax completes
    Rinse and Repeat

    Rtn to rock pile head back to the flag

    COT

  • F’n A.L.A.R.M.S. Blaring – from Mayhem

    YHC arrived early to assess the grounds and avoid a train delay. Committed to keeping the PAX off the hill and out of the grass for the most part.

    Flag planted by @Fracsac, disclaimer given, mosey halfway to the rocks. Warmup location reminiscent of where @Mahatma took us my first day ever posting 11/28/22.

    Warmup included SSH, AV, GG, Arm Circles, Reverse Arm Circles, PP, PP. 10 burpees OYO. No clubbin’ to @Charmin’s dismay.

    Mosey to the rock pile. Medium rock selected and head to the parking lot.

    Three rounds of A.L.A.R.M.S. ensued (Arms, Legs, Abs, Run, Merkins, SSH):

    Round 1
    A – 50 curls with rock
    L – 50 squats with rock
    A – 100 LBCs
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 2
    A – 50 shoulder press with rock
    L – 30 lunges with rock, 2 is 1
    A – 100 flutter kicks, 2 is 1
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 3
    A – 30 triceps with rock
    L – 50 calf raises with rock
    A – 50 big boy sit-ups
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Return the rocks, penguins, one-legged wife pleasers. Mosey to the flag for CoT.

    @Fracsac reminded @Kenna Brah not to forget to set his ALARM in the future. To which @Kenna Brah decided to give YHC an ‘F’ for Q… “F’n A.L.A.R.M.S. Blaring”

    Let’s all keep @Macgyver in our thoughts and prayers.

    Thanks for posting with me! My 2nd Q and 17th post in 2023!

    SYITG!

  • Dora 1-2-3 on 1/23 – from Rudy

    YHC has Q for 3rd time in rapid succession. Much grumbling ensued. I think I offered a fake promise of No Burpees. But I had every intention of burpeeing through the morning. Disclaimer and head to the field for warm up. Immediately Charmin starts with “Waaah! I want Rocks!” Quick warm up, then time to get busy.

    January 23rd. 1st month, 23rd day. what else has those numbers? RIGHT – Dora! Count-off to find your partner, then to the sidelines. 100 burpees, 200 merkins, 300 squats. PAX 2 runs back and forth across the field.

    Finished up right on 6am, lets get over to the rocks. Time for…. Yup, another Dora 123! Different partner. 100 Shoulder Presses, 200 Curls, 300 Flutter Kicks. PAX 2 is holding their rock up while PAX1 completes 10/20/30 reps.

    Back to the flag with 3 mins to spare for some Mary. PAX disputes that Scantron’s choice of J-Lo counts as Mary, but we did it anyway.

    CoT with War Eagle praying us out.