F3 New Orleans

Tag: Space Cowboy

  • How Long is Too Long? Who’s Not Here? – from Bolt

    YHC has: been on IR, fartsacked, over traveled, under slept, and generally not done hard things—WHY?! Simple, as we know from Q Source: accountability only exists outside of ourselves. We all need support in that area or you show up in the gloom and a month+ had passed—might as well be your first post!
    Ah, the pax surely missed Rapper’s Delight so who am I to disappoint!? Warmorama: Abe SLOWgodas, IW, MMPGM, HB, Tie Fighters R/L, Seal/OH claps, shinooks, self love. Morning Calls on the wet monkey bars. KnOT walk/lunge walk to JPAX for coupons,
    The Thang: Full body+abs AMRAP: coupon movement for one min followed by abs for one minute with 30 secs rest in between.
    OH Pres-LBC
    Chest Press-American Hammers
    Tricep Press-BBSU
    Curls-Scissors
    Rows-box cutters
    Kettle Bell swings-Freddie Mercuries
    Return to flag for Decadie of Pain: 30 lunge walks, 20 merkins, COT.

    Reach out to the pax who weren’t there, ask them for accountability, and offer it to them as well—lest a month+ passes…

  • Crawl Wars: Bear vs Crab – from Space Cowboy

    When I arrived back home late Sunday night, I noticed some Scrum commitments from several PAX nursing foot injuries; so, I had to adjust Monday morning’s beatdown to avoid jump roping and running yet still set the bar high.
    It was a warm but comfortable morning when I arrived at Kennarie Ridge and I was soon joined by @Frac Sac, @Kenna Brah, @Boo Boo, and @ PVC…in a walking boot. Gave disclaimer and headed to JPAX.

    Warm-Up
    Samson Stretch x10
    Self Love x10
    Low Slow Squats x10
    Tie Fighters x10 right leg front and forward arm circles, flapjack x10
    Seal Claps x10
    Overhead Claps x10
    SSH x20

    Headed to the possum’s den under JPAX stairs to retrieve cinder blocks

    The Thang – Each round performed as a group
    Round 1
    Alternating Block Merkins x 30
    Bear Crawl up ramp, run down stairs

    Round 2
    Blockees x 20
    Lunges up ramp, run down stairs

    Round 3
    Block Swings x 30
    Crab Walk up ramp, run down stairs

    Round 4
    Squats with Blocks x 30
    Crawl Bear up ramp, run down stairs

    Round 5
    Overhead Block Press x 20
    Backwards Lunge up ramp, run down stairs

    Round 6
    Block Curls x 20
    Walk Crab up ramp, run down stairs

    Round 7
    One-Armed Bench Press x 10 each arm
    One-Armed Rows x 10 each arm

    The ramp work was challenging especially the up hill crab walks but the “50+ year old only” group endured and marched on. As we reached the apex for the last time, I think I even heard a “Kennarie Ridge” war cry from @Boo Boo! The Scrum Bunch had conquered the bears and crabs! Returned the blocks to the possum and commenced with pole-dancing back to the flag with a mix of high knee slaps, lunges, and KOT’s.
    COT and coffee time with Frac

  • Tools of the Trade – from Fracsac

    4 men posted at the Scrum at 0530 where YHC signed up to Q seven minutes earlier.
    Warmup on the pad with regular stuff plus Charmins, minus the actual Charmin.
    Finished the warmup with pull-ups and step ups.

    Mosey to the JPAC for stations

    Thang 1

    60 lb sand bag – Cleans and OH press
    Jump rope
    50 lb sand kettle bell
    Run up ramp 3 burpees run back down (timer)
    2 rounds

    Thang 2

    Jump rope and mosey
    Jump rope and bear crawl
    Jump rope and mosey some more

    Thang 3

    Pole dancing and burpees under the lights

    Back to the flag

    COT followed by PLC

    SYITG

  • Everyone can do anything for 50 seconds except merkins after ropes – from PVC

    Everyone can do anything for 50 seconds except merkins after the ropes

    Kettle swing
    BBS
    Merkins

    Round of
    Mary

    Kettle Pull up
    Merkins
    Baby crunch

    Round of
    Mary

    Plank
    Rope
    Kettle bell overhead

    Round of Mary

    Rinse n repeat

    COT

  • Charmin and the Respectable Camels – from Charmin

    Looking to get back in the gloom again this week, YHC answered the call from Boo-Boo to post and ultimately Q the workout.

    10 x SSH
    10 x Grass Grabbers
    10 x Tie Fighters (all four ways)
    10 x Mountain Goats
    10 x mmp-gms (We ultimately discovered that these should be a 5 count for the full effect of the good-morning)
    15 x mncs

    Carry the Kettlebel To JPAX, where the price tracker camelcamelcamel came up (https://camelcamelcamel.com/)

    The Thang

    Get coupons minus 1

    A dirty Mac deuce with the bell

    Round one

    One person does kb swings
    The other does bench
    Third does bbs
    The fourth person runs the lap as a timer
    Rotate

    Round 2.

    Kb swings, triceps, penguins, lap

    Round 3

    Kb swings, merkins, lbc’s, lap.

    Back to pad

    Cool down

    Low slow squats x 10
    Abe slow godas x 10
    Self love x 10
    Toe touches with cactus arms
    2 minutes of hanging as much as possible.

    Cot

    Prayed for pax and their families who are going through death and pre-death.

  • The Scrum Sentry – from Space Cowboy

    Weather: Temp 49 degrees, mist and windy

    When I arrived at Kennarieridge, the conditions were miserable…cold, windy, misty, flooded grounds, and about 50 floats sitting in the parking lot that I planned to use for today’s beatdown. As I scoped out the scene, I was joined by Kenna Brah and Fracsac. Gave the disclaimer. I thought I could manage the workout around the floats in the lot but I then I noticed the same security guard that chased us out of the lot 2 weeks earlier when it was being used for the Super Bowl bus staging area. Since it was the same 3 PAX as last time, I knew we were marked men and security was waiting for the moment to get back at us for crossing their secured Super Bowl lot.

    While under the watchful eye of security, we moseyed to JPAX for our warmups.
    Samson Stretch x10
    Low Slow Squats x10
    Abe Slogodas x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps X10
    Imperial Walkers x10
    SSH x20

    Option B since Lot was under secured lockdown (the Thang)
    Run from front of JPAX to Ramp of Pain
    Bear Crawl up and Lunges down
    Run back to front of JPAX
    Burpees x10
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Step-Ups 1-1 x30
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Step-Ups 1-1 x30
    SSH x40

    7’s – BBSU/Inclined Merkins. Up and down side ramp of JPAX

    Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges.
    COT
    Next time, we will take that lot!

  • New Exicon: Shoulders, Knees, and Toes Plank – from Bolt

    As YHC prepped for ANOTHER work trip, the plan was to hedge against road warrior fatigue and grab a local workout before the flight and what better way to avoid the fartsack than to ask for HCs in exchange for taking the Q!? Boo-boo was the first HC and with a text to PVC there would be three—with YHC’s promise to adjust for PVC’s bum foot (me too, brother…me too) and thus a mostly stationary BD it would be.
    Warmorama of mostly 10 reps: Abe SLOWgodas, IW, Hill Billies, MMPGM, Tie Fighters R/L, OH and seal claps, chinooks, self love, and SSH x 20 to Frac’s favorite songs with a cherry on top of 2 min. of February NOLA ISI pull up hangs (10 secs work/20 secs rest x 12 rounds) and then off to retrieve coupons for JPAX 7s.
    The Thang:
    6 Blockees followed by a mosey from the sidewalk to JPAX entrance columns for a single Shoulders, Knees, and Toes planks (TM new exicon!) which is a 30 count plank: punch each arm, shoulder taps, crossover hip taps, Peter Parker, Parker Peter, Low Plank, low Plank Jack, back to high plank, cross over toe tap.
    Continue 5 blockees/2SKT Planks for the rest of 7s.
    Mosey back to warmup pad for 1 min full body stretch/cool down breathing. COT; honored men—off to the airport…

  • CSCROT for Satchmo (USAF) – from Bolt

    YHC dreaded the gloom after roughly a month of work travel sans DR posting and the occasional fartsack while in town so what’s a guy to do? TAKE THE Q OF COURSE…
    Warmorama of the usual including Abe SLOWgodas, IW, Tie Fighters, OH and Seal claps, MNC (for Charmin’s return to the gloom), SSH all to Frac’s favorite tune followed by a mosey to grab coupons and circle at JPAX.
    THE THANG: Satchmo (YHC’s 2.0) is headed to USAF boot camp 2/11 so to begin we did the merkin/BBSU qualifying protocol, Satchmo passed for his age bracket as did most of the pax, for both their and Satchmo’s age bracket, led by Space Cowboy.
    Part Deux: CSCROT (with coupons)
    Since Frac continues to post and endure Rapper’s Delight, I obliged his call for an acronym to remember what the exercises were (and bonus, Satchmo is joining the granddaddy of acronyms—the military.)!
    25 reps/exercise continuous until CSCROT was complete then repeat another round after a brief cooldown (some pax began a third round before time was called).
    Chest press
    Squats
    Curls
    Rows
    OH press
    Tricep press

    Return to flag, COT.

  • Fly, Eagles Fly…..from Security Guard – from Space Cowboy

    Maybe it was the Super Bowl hang over or a lot of our fellow PAX are Chiefs fans but only 2 others, Fracsac and KennaBrah, joined me on this muggy morning to celebrate the Eagles victory.

    Weather: 68 degrees, no wind.
    Started on time with disclaimer

    Headed to pad for warm-ups
    Samson Stretch x5
    Slow Squats x10
    Abe Slogodas x10
    Imperial Walkers x10
    Seal Claps x10
    Overhead Claps x10
    SSH x15

    Mosey to beginning of long track that circles New Orleans Gold field and passes the Saints practice facility and JPAX.
    1st LEG: pad to Saints practice facility
    1st pole: 1 burpee
    2nd pole: 3 merkins
    3rd pole: 5 squats
    4th pole: skip
    Repeat until finished 1st leg of circle near Saints practice facility
    2nd LEG: Saints Drive
    1st pole: 2 burpees
    2nd pole: 6 merkins
    3rd pole: 10 squats
    4th pole: skip
    Repeat until finished 2nd leg or track near Airline Drive.
    3rd LEG: Airline Drive which also included a tight squeeze through a locked security fence, jumping over a barricade, and successfully escaping capture from a security guard
    Same exercises and counts as 1st leg with bonus exercises (double count when light pole has white vs orange light)
    Repeat until finished 3rd leg at JPAX
    TOTAL: 1.2 mile run, 25 burpees, 72 merkins, 120 squats, 1 tight fence squeeze, 1 barricade jump, and 1 successful escape from a security guard

    Mosey to JPAX:
    11’s: Step-ups 1:1, run up stairs, Donkey Kicks, and run down ramp

    Mosey to Flag
    Total run miles for workout: 2.0
    COT

  • More Kettlebells Baby! – from Boo-Boo

    Three men assembled in the gloom for a kettlebell-themed beatdown.

    Warmup consisted of Abe Vigodas x10, Thai fighters x15, Parker Peter/Peter Parker x15, Grass Grabbers, Mountain Man Poopers x15

    Scantroned (Scantronned- awaiting adjudication by Hawg) to JPAS where kettlebells awaited for a 30-second AMRAP and rest for 30 seconds. Three round per sequence.

    Sequence 1 x3:
    25 lb KB swings
    35 lb Gobblet Squats
    45 lb over shoulder throws

    Sequence 2 x3:
    Deficit merkins using 25 lb KBs
    35 lb Triceps extensions
    45 lb Sandies (Blockees using a sandbag)

    Sequence 3 x3:
    25 lb Gorilla rows
    Burpee crossovers (American Hammers using the 35 lb KB)
    45 lb curls

    Sequence 4 x4:
    25 lb Racked Overhead presses
    35 lb KB swings
    Big Bois hold the 45 lb bag

    Carried heavy things back and dropped off at YHC’s vehicle on the way to the flag.

    COT: Prayers for Frac and his family, Space Cowboy’s friend, and Boo-Boo’s SIL.

    Leading such a fine group of men is always an honor and an opportunity to grow. Boo-Boo out!