F3 New Orleans

Tag: Snack Pack

  • The Sultan of Squat

    The Scene: The Knoll

    Conditions: Cool. Calm. Swampy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Prior to starting, we had a couple PAX with some interesting items: Money Cat with a Chocolate syrup bottle and Missile Toes with Rotating Push-up Bars. But, whatever, it was 0700, so we just got started. We did a little mosey and ended at some random spot in the grass. Then did the following to get ready for the big game:

    · SSH – 20x

    · Goofball- 15x

    · Bobby Hurley’s – 15x

    · Merkins – 15x

    · Al Gores – 15x

    · Burpees – 6

    We then ran backwards to sundial. Not sure why we ran backwards, but we did.

    The Thang:

    MLB’s Opening Day was this past Thursday. Seeing how Baseball is America’s pastime, we had to celebrate accordingly.

    1. Hit For the Cycle – We got into a circle at the Sundial, and started our attempt to hit for the cycle. Twice.

    · Slowjangle Biscuit (lunges in a circle) – 40x. This was our Homerun.

    · Al Gores – 30x. Triple. My legs and the fellas were mad at me. Dagwood feared I was broken and just stuck on repeat cause I just kept counting and counting and counting.

    · Merkins – 20x. Our double.

    · Freak Nastys. – 10x Our single.

    · Burpees – 5x. This has nothing to do with the cycle or baseball. But we did it just because.

    · Freak Nastys – 10x

    · Merkins – 20x

    · Al Gores – 30x.

    · Slowjangle Biscuit – 40x. At around 28, Shangeaux threw is glove at me in protest and in anger. Typical soccer player.

    2. Foul Poles – We then mosey’d across Highland Road to the baseball fields. We partnered up. One partner jogged around the fence (well, where we would assume a fence would be) from foul pole to foul pole (well, where we would assume a foul pole would be), and then sprinted back, across the outfield back to beginning foul pole. Other partner did AMRAP of assigned exercise. We did this 5 times, while doing merkins, Al Gores, LBCs, Merkins, Al Gores. We found out pretty quickly this field doesn’t drain well, and that most of the PAX aren’t baseball fans. It was a sad moment. So, I encouraged everyone to watch the Sandlot.

    3. Curse of the Bambino– We then ran to home plate. We circled up and planked, while one partner ran around the bases (well, where we would assume bases would be) for a Homerun. Once he made it home, we all did 1 merkin together. Then next guy ran, and then we did 2 merkins together. We worked our way up until we all hit a Homerun. YHC failed to tell everyone the goal was an inside-the-park homerun. So, Worms started us off with a nice Homerun trot that would make The Great Bambino proud. Dagwood got the memo and showed us his speed and slid into home plate. Unfortunately, he wasted his life playing soccer. Money Cat did swing his Choclate Syrup Bottle, which ended up being his water bottle for the day, and Missle Toes did use his push-up bars for all merkins, which is amazing.

    Mary:

    We mosey’d back to some random spot in the grass near the flag. We each led a Mary.

    · Fastball – LBCs 20x

    · Rocket – Jane Fondas – 10x each leg.

    · Dagwood – American Hammers – 30 count. I’m glad I wasn’t counting this one, cause I was in pain.

    · Workhorse – Leg Lifts – 20x. Workhorse also did these with his hands behind his head like a real man.

    Count-o-Rama

    Name-o-Rama

    Welcome – Big Easy

    COT / BOM:

    Two praises: 1. MoneyCat winning his office Easter Basket Contest with an F3 box and winning a fitbit. 2. Worms becoming an Aggie Fan! His son got a full ride scholarship. YHC closed us.

    Announcements:

    04BA2130-8C08-43D5-B8D9-8578C8DD5C15

    E78946F0-E1BF-4355-BD9C-78FD17062990

  • A Buzzer Beatdown

    The Scene: The Knoll

    Conditions: Mosquitos and Mud.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Warmest day of the year. But we still did our warm-a-rama.

    Started with one full lap ending at the sundial.

    · SSH – 25x IC

    · Arm cirlces (15 Fwd/15Bkwds)

    · Bobby Hurley – 15x IC. (FNG was excited about this one. Gave a little shout out to ASU, he’s alma mater.)

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 8x on own.

    The Thang:

    We did our own form of March Madness.

    1. Suicide Madness– Mosey’d to the muddy football field. We stood at football goal line. Sprinted to about 20 yd line and back two times between each of the following:

    · 64 – SSH – (Workhorse finished these at blazing speed. But, in mid-sprint about the 10 yd line, he stopped, turned around, laughed, and said he only did 32. He came back and finished the rest. We were reminded you can’t look too far ahead. All eyes on you, Virginia. All eyes on you.)

    · 32 – Merkins.

    · 16 – Al Gores – Madness really set in

    · 8 – Burpees – Gabriel was still smiling somehow.

    · 4- Burpees

    · 2 – Burpees – A lot of midwife noises here.

    · 1 minute planks

    -Flutter kicks waiting on 6 man.

    We then took a little apocalyptic tour through the woods and over the log bridge. No injuries reported.

    After the long tour, we made it back to the sundial. We did a quick set of 15 merkins, 12 Freak Nastys, 10 Merkins, and 10 Freak nastys.

    2. Col Trautman – We then partnered up and did a little Colonel Trautman. One partner ran from sundial to pull up bar and did 5 pull-ups. While other partner stood at sundial and did lunges AMRAP. We did this for 4 quarters. Felt like we were in triple OT. MoneyCat finished his last one with a dead sprint back. The crowd erupted.

    Mary:

    We were running late for Mary’s, again. But 4 PAX led their favorite:

    · Fastball – LBCs – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeux – American Hammers – 15x

    · Snack Pack – Jane Fondas (Lt)– 10x

    We cut it close on time, but we nailed it! A buzzer beatdown.

    Mosey’d to Flag. Gabriel, still smiling, sprinted to flag. It was the fastest I’ve seen it done. And it’s not even close.

    Count-o-Rama

    Name-o-Rama

    Welcome, Hogfish!

    COT / BOM:

    Announcements –

    T-Claps to Money Cat for increasing his merkins by 400%. And for losing about 35 lbs over the last few months! Well done!

     

  • Daylight Savings at The Knoll

    Knowing that we were about to lose an hour during the coming evening, we wasted no time getting started!

    The Scene:  The Knoll

    Conditions:  Chilly, a bit wet but no rain… we thought.

    Welcome. Saw no FNGs so we skipped the Disclaimer.  (Noted that since my last Q when I was not a professional trainer, I’m still not a professional trainer.)

    Warm-O-Rama:

    Mosey – Two laps around the Field – one forward, one back.  A bit of competitive spirit kicked in, with relish.  Then for some breath-catching and stretching exercises:

    Shoulder Circles.

    Imperial Walkers.

    SSH.

    Windmills.

    SSH.

    Al Gores.

    SSH.

    The Thang:

    Mosey to The Sundial, our faithful companion, for some upper-body work.

    Freak Nasties, putting “diamonds of gold” (a Tony Horton term) on our upper arms.

    Incline Merkins, to sharpen the edges of our pecs.

    Step Ups, to vary from upper body and give us the Buns of Steel that drive our wives crazy.

    And then some Partner Plank Curls, for biceps (which are hard to hit in F3) – where one guy planks and the other does standing bicep curls with his partner’s ankles.  We definitely learned a bit about ourselves on this one… and not necessarily for the better.  (10 curls each man, except for YHC who had no partner in this odd-numbered PAX)

    Then a second round of the above to make sure we all hit our Personal Best.

    Finally some La La Leggy to hit the buns again.  A 10-count of squats and lunges and calf raises.  (Yeah, your buns needed it, and you know who I’m talking to.)

    Mosey to The Hill, our Other faithful friend.  (Not the first hill, but across the creek to the second hill.  That’s where the action is.)

    Partner Run & Windmill Merkins.  One partner runs up the hill and back while the other does windmill merkins (just google it if you don’t believe me).  Got to 50 merkins per team, which brought a lot of groans from the girls in the group (And I’m talking about Tiger Bait, whose noisy complaining must spur him on because he finished first.)

    So we cooled down with more Shoulder Circles, before one more trek up the hill:  Bear Crawl Up, Crab Walk Down.  Dagwood made a fine showing until his log roll to the finish line.  But he also finished near the front of the pack.

    Then Black Snake back to the Shovel Flag – mosey in single file, with the last man weaving his way to the front until everyone has woven once.  This one seemed to raise everyone’s enthusiasm a bit, or maybe it was just knowing that we were almost done…..

    6MOM:

    LBFC:  LBCs while doing Flutter Kicks.

    Jane Fondas (in honor of Rocket who could not be with us.  I don’t know what he thinks of Jane’s politics, but he sure likes her leg exercises)

    American Hammer, to fist-pound our way to the finish.

    Homer to Marge (leg lifts), which always makes us recall The Simpsons fondly, and which also got us facing upward just as a delicate, refreshing drizzle began.  Just God’s way of saying He’s proud of us.

    And one more set of Jane Fondas, to close out with a second tribute to Rocket.

    COT/BOM.

    Then to the coffeeteria for some Friendship building, hoping the barista wouldn’t comment on the way we smelled.

    Now don’t forget to set your clocks forward tonight!

  • Megadad introduces “coupons”. Ug, ug, me man

    3/3/18 F3BR Back Blast

     

    CHECK OUT THE VIDEO LINK BELOW!  Thumbnail may not be present.

     

    AO: The Knoll

    Q: MegaDad

    11 Pax: F3 BR, the Knoll, coupon throwing, VIDEO, 2-3-2018, IMG_6764

    I think CAT5 had an excuse, but fastball and the FNGs were fart sacking.

    It was a cool 49 degrees when we started, which was very refreshing. The cool weather also meant that Tiger Bait’s short shorts were not to be seen…also refreshing.

    -10 incline Merkens to start

    -Modified mosey to the sundial

        That is, once you arrive, run backwards to the 6th man and then sprint back to the sundial.

    I struggled at first at the sundial. What’s the count?  What exercise am I doing? That’s what I get for skipping Wednesdays.

    -10 side straddle hop

    -10 wall dips (freak nasty- when I dip you dip we dip)

    -15 Pistol squats

    Repeat the previous 3

    Next we did a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order (sit down, on your back, Merkin, Burpee, touch the outside of circle, touch Center of circle, change direction of rotation) then back to the squat walk. I think I milked this exercise for 10 minutes.  we finished with everybody doing one of each on their own.

    I felt better at this point and most were feeling the burn. Time for the hills.

    Modified mosey to the top of the hill

    -Down the hill (up/downs on Q count)

    -up the hill (up/downs on Q count)

    -Bear crawl or lawnmower down the hill

    -Bear crawl up the hill

    -modified mosey to the flag with Tapanga  out in front with me

    FETCH

    This is inspired by worms bringing cinder blocks and Tiger bait (who was down to his short shorts by this point) who brought logs last week.  

    -Grab a frisbee, football, basketball, or tennis ball and racket and a partner.

    -one throws/kicks/hits the thing, while the other fetches.

    -attempt to complete your age appropriate burpee count (20 – (decade of age x 2)= age appropriate burpee). Several peoples heads exploded at this point. Not that complicated though. If you’re 65, then 20-(6×2)=8 burpees. If your 24, then 20-(2×2)=16 burpees. If you can’t do your Burpee‘s before they get back, do it second time.

    Missile toes made me do it twice. I returned the favor.

    -Long mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock as far as you can, pick it up and chest pass back. Six total throws

    -Right arm shotput, six throws

    -carry the coupon to the top of the hill

    -left arm shotput, six throws

    ROCK and roll

    In a line, on the count of three everybody throws the rock down the hill. Longest rock is done. Carry rock to the creek and plank or 6” until all finish.

    Everyone else carries the rock back up the hill for another round. Total 12 rounds. Bow down had a 5lb rock so he finished first. Workhouse has a 50lb triangle that wouldn’t roll but still managed to beat out several people. Snack Pack and Worms almost had to bring in the refs at one point. Double respect and respect for those two. Tapanga and rocket were the last two standing. Tapanga threw it further but rocket beat him back to the creek. Plus he is probably double tapanga’s age.

    -Mosey to benches.

    -box jump 90 second challenge

    70 for yours truly.

    T clap for Rockets 50

    Tiger bait did 0, but was there in spirit.  

    Mary’s (lame attempt at it)

    -bench leg lifts, 10 straight, 8 at 45 degrees and 5 at 90 degrees. No one got 5

    All out sprint back to flag. Then we died.  name o rama and Bow Down closed us in prayer. Pray that he gets through busy week with lots of tests/papers.

    Until next time men…

    -MegaDad (David Mustain)

  • Olympics @ The Knoll

    The Scene:  The Knoll

    Conditions: 66 or so. Best day yet. Still muddy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    In honor of the winter Olympics, we did our own F3 Winter Olympic beat down (kinda).

    • Capri Lap – a little mosey.
    • Nancy Kerrigans – 10x
    • Dutch Skates – 10x. I’m positive no one medaled in this one.
    • Side Straddle Hops – 20x
    • Bobby Hurley – 15x
    • Burpees – 5x

    The Thang: 

    We mosey’d to the sundial taking the scenic route.

    1. Olympic Rings of Fire – We got in a circle (ring). We did 5 workouts. All bringing fire.
      • Slowjangle biscuit – 40x. Walking lunge in a circle in unison. Many midwife noises here.
      • Al Gores – 30x. Feelin’ the burn.
      • Freak Nastys – 20x.
      • Merkins – 10x
      • Burpees – 5x. Wheezing in unison at this point. But we went back up the ladder.
      • Merkins – 10x
      • Freak Nasty – 12x. (Goal was 20)
      • Al Gores – 20x. (Goal was 30)
      • Slowjangle Biscuit – 20x. (Goal was 40)

     

    Our goal was to finish with same reps as first round. But we switched up the routine for the last 3.  We lowered our level of difficulty and got deducted by the judges.  But we finished.

     

    1. Burpback Mountain – We mosey’d to the large hill over the bridge. Found all the puddles and planked for the 6. This was our first partner competition. It was our version of downhill skiing team event.  Or something like that. We partnered up.  One partner did burpees while the other partner ran to top of the hill (mountain) and back down. Reverso. Partners traded until got to 60.  Then planked for 6.
    2. Plank Snake – This was our group event. Kinda like a mix between bobsledding and slalom. We improvised here. The plan was to use coupons for the Bridge of Hate. But coupons were gone. So, all PAX lined up planking on the ground in a line. One PAX slalomed through everyone to end of line, and then planked, prompting another PAX to begin to run through. We did this all the way across the field. Worms went and talked to a man on a cart. He got on the cart. Then he disappeared.

    PS- Field is longer than appears.

    1. Pull-up Race – This was our final event. A little race. We ran to monkey bars. Did 5 pull-ups and then raced back to the flag. This was my time to get revenge on MegaDad. But he was fartsacking. So, the rematch will have to wait.

    Mary:

    • Pickle Pounders – 10x. A lot of people were out at the Knoll, so this was… interesting. No one made eye contact.

    *Worms came back. He was safe. He found the coupons. Not sure about the man on the cart.

    • American Hammer Rings – We sat in circle. 1 PAX did American Hammers on 4 count while the others held feet up. We went around 2 times.
    • Jane Fondas – 10x (each side)
    • LBCs – 10x

    Count-o-Rama

    Name-o-Rama

    Welcome Topanga!

    COT / BOM:

    Announcements

    T-Claps to Tiger Bait for being the next Q at the Knoll.