F3 New Orleans

Tag: Space Cowboy

  • PAX in Toyland – from Kenna Brah

    Fresh from an Epic Grand Canyon beat down YHC thought it apt to apply some lessons in endurance.

    Mosey to the JPAS for some mobility and warmup work
    Worked on SQUAT form by standing face and bell to a wall and then slowly squatting, repeating till the lesson was learned

    Formed up the PAX for proper hand/elbow position for some Merkins

    Introduced the Toys and the BD
    60# Sand Bag was the timer up the ramp and down the stairs
    While the timer ticked off:
    All stations worked the sets till the timer returned, then moved Clockwise to the next station
    Station 1 – Take small steps up/down on a coupon – keeping knee engaged the whole time. Sort of like a single leg pulse squat
    Station 2 – 40# SandBag Front Squat
    Station 3 – 54 Lb KB swings
    Station 4 – Barbell complex – Deadlift, Clean, Press, Tricep Ext, Return to beginning

    Finished with 12 min of Pain
    Mission Impossible Merkins
    BB Situps/Flutter Kicks
    A combo Of Fire Hydrant Leg Lifts/Scorpion Kick and Extended Side Leg Lift

    Mosey to Flag and COT

  • Coupons, Coupons, Coupons – from Charmin

    Warm-o-rama at JPAX

    WARMUP:  

    10 – Side Straddle Hops
    10 – Abe Slow-godas
    10 – Pendulums

    10 Arm Circles F/B/SC/OHC/MNC

    10 – Grass Grabbers

    Rifle Carry to Feild

    THE THANG:   Blocktanamo x 2  PAX circle up with their backs towards the center, holding a coupon straight out in front of them. One PAX sets down his block and runs outside the circle, pressing down on the others’ blocks as he passes. The next PAX sets his block down and begins his run as soon as the guy next to him returns to his spot. The exercise ends when the final PAX completes his lap.

    Grip, Rip and Roll x 5 there and back  Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block complete 5 merkins, then roll to the ground.

    Lt dans out x 7

    Skull crushers x 15

    Lt dans back.

    Capture the coupon  All pax start with their coupons in the middle. Each takes 30 honest paces out from the middle. One extra coupon is placed in the middle.  Pax must complete 7 burpees, run to the middle, retrieve their coupon, return to their spot and complete the following: 20 curls 20 rows 20 overhead press Once finished, Pax race to capture the remaining coupon The pax that captures the remaining coupon must run it back to his spot, place it down in front and using his own coupon do 10 merkins.

    The pax that don’t capture the remaining coupon must run to the middle and back and do 8 Merkins each side and then try to steal the coupon.

    In this case Frak was the winner, although this seems to need some modifications in the future.

    Return Coupons to the stairs

    Mosey to the warmup pad with some stretches in between.

    Cool-o-rama

    20 x Penguins
    10x Single Legged wife pleasers each side
    1 minute of plank to end.

    Overall a great Beatdown and great to see 5 Pax on a Wednesday!

  • Skipping in the Wind – from Space Cowboy

    Weather: clear, 70 degrees, windy, low humidity
    I arrived early to Kennarie Ridge since we were expecting an FNG. He was a no-show (maybe next time), but I was soon joined by @Boo Boo, @Charmin, and @Chips on this beautiful windy morning with low humidity. Opened with disclaimer and headed to JPAX with a brief stop at truck to pick up jump ropes.

    Warmup
    Slow squats x10
    SSH x 15
    Abe Slogodas x10
    Imperial Walkers x10
    Seal claps x10
    Overheard claps x10
    Forward arm circles x10
    Backwards arm circles x10

    The Thang
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Dips 4 sets 20 reps each, 20 sec rest between sets
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Mountain climbers 1 min, 20 sec rest, 1 min
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Merkins 3 sets 30 sec per set, 20 sec rest between sets
    Burpees x10
    Jump rope 2 min (100-120 turns)

    After listening to @Charmin talking about the pleasures of having the wind rustling through your beard, we headed to flag with a mix of lunges and high knee claps every other pole.
    Arrived at flag with burpees for 30 seconds
    COT

  • U Down with IPC? Yeah, U Know Me – from Bolt

    Offering and Seeking accountability, YHC put out the call for HC with a commitment to Q; there were a few HCs that no-showed but all in all we had 4 pax post for what looked simple enough as a diagram on the interweb courtesy of IPC week three—IYKYK.
    Frac missed ANOTHER warmorama sans his favorite song since YHC knew it would b too long for the IPC so after MMPGM, tie fighters, seal claps OH claps, SSH it was off to retrieve coupons and begin at JPAX flag poles. The Bolt 3M Promise required substituting the 400 meter run for something …what should it be? Run up the stairs and down the ramp after each 5 exercise round BUT after the buy-in: bear crawl up the ramp and broad jump three time followed by three purples with a rinse/repeat until getting to the columns.
    The Thang
    Burpee with a lateral hop over the coupon
    Coupon Thrusters
    Bonnie Blair’s
    HR Merkins
    BBSU
    Three rounds: 21/15/9 reps with requisite lap between rounds
    Cash out with broad jump/3 burpees down the ramp cycle. Congrats to Space Cowboy for completing as instructed—#beast.
    KnOT/mosey back to flag, COT. Thanks for the accountability, brothers!

  • the boo-boo made me do it – from Mayhem

    77 degF & 90% RH
    Over-indulged with 15 PAX at dinner the night before
    Sleep would have been great, but not an option

    A week earlier, Boo-Boo called me out. So I committed to Q, and I was determined to invigorate others to do the same.
    Was it hard? Yes.
    Was it fun? Sure.
    Was it worth it? Absolutely.

    Planted the second flag. Quick disclaimer including sharing the prior evening’s adventures.
    Mosey over to JPAC for some warmups: SAV, GG, PPP, MC, CC (crab cakes that Fracsac hates), SSH… shucks forgot the tie fighters, head still a bit cloudy.

    Brought the first H8! practice to Kennarie. By the way, who came up with ‘Kennarie’, and that spelling, just weird. Not my first time here, but was my first time to Q.

    Six rounds on this route: 70 yd bear crawl UP the ramp, 400 yd jog down the stairs and around the building, Burp-Merk-Ladder (1B-6HRM, 1B-5HRM, etc…). Everybody pushed. A couple got bonus rounds in.

    To the grassy area nearby for some shuttle runs. 5 burpees every time you are at the starting line. First bench – 10 merkins and back, Second bench – 10 lunges and back, Third bench – 10 squats and back, Fourth bench – 10 big boys and back.

    To the flags. COT. Count. Name.
    Announcements (10/19, 10/24, 10/26).
    Intentions (Frac’s mom, Squints’ parents, Hawg’s wife, Charmin’s friend’s child).

    Shout out to the PAX who posted:
    The regulars at this AO: Charmin (pushed hard), Fracsac (only one to do the last 5 burpees before heading to COT), Space Cowboy (always impressive), Boo Boo (thanks for calling me out), Squints (never disappoints)
    The newbies here: Hawg (inventor of the H8!, thanks for the bear crawl races), Dax (wins the longest drive award)

  • Pick Your Poison…For Some of Us! – from Space Cowboy

    Weather: 77 degrees, party cloudy, low humidity
    We had beautiful weather for this morning’s beatdown and I was eagerly joined by @Bolt, @Charmin, and @Fracsac.

    Warmup
    Slow Squats x10
    SSHx15
    Abe Slogodas x10
    Imperial Walkers x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps x10
    Moroccan Night Club (Charmin Special) x10

    For the thang, I based it on an IronPax beatdown. PAX could choose any mix they want of the 2 exercises (pick your poison) as long as they had 100 cumulative reps.

    1 Round of the Following

    100 cumulative reps of either block merkins or squats with blocks
    200 yard mosey with block to top of JPAX ramp of pain and back
    100 cumulative reps of either block swings or Bonnie Blairs
    200 yard mosey with block to top of JPAX ramp of pain and back
    100 cumulative reps of either block thrusters or traveling lunges with blocks
    200 yard mosey with block to top of JPAX ramp of pain and back

    Unfortunately, @Charmin and @Bolt either enjoy taking their poison, were showing off, weren’t listening this early morning, or their Q failed to communicate effectively (doubtful) but they proceeded to do 100 reps of each exercise or 200 cumulative reps. Considering that the official IronPax beatdown involves 3 rounds for time, I think they got closer to experiencing the full wrath of this IronPax workout. I guess you could consider that @Fracsac and I were slacking this morning compared to @Bolt and @Charmin but we now know that we can potentially get through 3 rounds of this Iron Pax beatdown in 45 min. Until next time!

    Round of Mary. Back to flag. COT.

  • Is it RAIN or is it SWEAT? – from Mayhem

    77 degrees with a 100% chance of rain
    Oh and a flood watch until Saturday morning… what could go wrong

    With motivation from the site Q (@Pinewood) and other PAX, I decided to stay strong to F3’s third core principle: “Held Outdoors – Rain or Shine, Hot or Cold, we are out there”

    Upon arrival, I cracked the window and asked @Rudy in jest if it was raining so I could exit the vehicle
    Party of 9 for some @okwata fun

    Mosey to the foot of Canal to warmup
    AV, GG, PPP, ST, CC, TF, FT… IN CADENCE

    Thang 1:
    October 24th is the return of the H8! so it was time for some practice
    Plan was to perform the first two rounds of H8!, of course the mumblechatter commenced
    In referencing @Hawgcycle’s previous backblast, I was armed with the proper order of operations… @Rudy @Fracsac agreed and @Vagabond protested

    “Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground, ‘now paved’), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin). At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.”

    We covered app. 0.8 miles of hills, 140yds of bear crawls, 15 burpees, 64 merkins

    Thang 2:
    Head to the lake. We performed TWELVES (yes @Vagabond I know it is usually ELEVENS, but I also know that we are here to push ourselves) with each station either being at a light post or 1/2 way in between two light posts. Mode of transportation is alternating broad jump and duck walk (later changed to walking lunges as it was tough to watch some duck walk, @Triple Shift wouldn’t have been happy). 11 big boys + 1 jump squat, 10 big boys + 2 jump squats… 1 big boy + 11 jump squats.

    Thang 3:
    Line up along the lakefront, facing the waves.
    Merkin Jax, up and down the mountain, 1/4 ratio
    1 merkin + 4 plank jacks, 2 M 8 PJ, 3 M 12 PJ, 4 M 16 PJ, 5 M 20 PJ, 4 M 16 PJ, 3 M 12 PJ, 2 M 8 PJ, 1 M 4 PJ

    A little bit of Mary: flutter kicks, dying cockroach, LBCs

    To the flag
    COT
    Count, Name, Announcements (10/19, 10/24, 10/26), Intentions (Georgia school shooting, @Mahatma’s foot)

    Thank you men for the opportunity to lead. PAX were challenged with showing up on a potentially horrific weather morning. Was hoping for a total of 6 and was impressed with a party of 9. Rain held out. It was tough. It was fun.

    With my #okwata VQ behind me it is on to Saturday morning where I will enjoy my #mothership VQ.

    SYITG!

  • WOD at da Scrum – from Fracsac

    4 pax committed to continuous improvement through shared suffering in the gloom. Boo Boo posted the night before he was gonna show up and see what happened. YHC took the Q at 0500. Let’s see what happens!
    Disclaimer given, then mosey to the warmup pad for the regular stuff sans speaker.

    Mosey to the soccer field stopping at YHCs truck along the way to grab some cones. After avoiding the rabid dog (#IYKYK), we successfully grabbed said cones and continued the mosey.

    5 sets of cones set up 5 yards apart.

    1st cone
    10 burpees

    2nd cone
    10 burpees
    25 ‘mericans

    3rd cone
    10 burpees
    25 ‘mericans
    50 lunges

    4th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups

    5th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups
    150 squats

    Start from the beginning again to sweep the six

    Times up, back to the flag

    CoT

    NMM

    This was a fallen soldier WOD:

    Army Sgt Zachary D Tellier
    Died Sept 9, 2007 serving during operation Enduring Freedom

    31 years of age from Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire.

  • When Nature Attacks – from Bolt

    YHC employed the most effective anti-fartsack remedy know to pax: sign up to Q upon heeding Chaos Monkey’s Sunday afternoon call to action. Rapper’s Delight wasn’t the same without Frac but a total of four pax reveled in it anyway with the usual: Abe SLOWgodas, hip circles, SSH, 3 penalty burpees for crappy cadence, MMPGM, PP, Tie fighters, OH/Seal claps. Mosey to JPAX for coupon retrieval where Space Cowboy began his encounter with nature’s first attack—wasps in the coupon hand hold, luckily no stings.
    The Thang 9/2/24 (a la Rudy):
    9 exercises
    2 rounds
    24 reps/exercise

    Rows
    Curls
    Heel taps over block 2:1

    Carolina Dry docks
    Skull crushers
    Box cutters

    OH press
    Goblet squats
    X factor 2:1

    Nature’s second attack occurred during the first round of skull crushers when a lizard exited the new coupon via Space Cowboy’s forehead.

    With time winding down it was coupon return followed by KnOT/mosey back to flag for COT.

  • Sua Sponte to the Max – from Kenna Brah

    Found a group of ready PAX without a leader – so I started moving and lo they followed!!

    Mosey to JPAS 10x each movement
    Arm circle circuit
    Low slow, swat, swat
    Penguins

    At the Ramp
    Head, shoulders, knees, and toes.
    Backwards run up
    Lunge down
    10 minutes

    Next Round Split PAX like a DORA
    Half PAX Crawl bear up bear crawl down
    Other Half PAX Plank at the bottom
    Crawl bear up bear crawl down
    Peoples chair

    Mosey to JPAS Entrance using the benches
    10 wife pleasers
    One leg each
    50 LBC
    10 slow tractor ( Protractor 15′ and 90′ slowly )
    5 rounds

    Mosey to beginning.
    Eacah PAX Carry heavy sandbag.
    COT