F3 New Orleans

Tag: Space Cowboy

  • 6-5-(2)4 MANniversary – from Bolt

    6-5-4 countdown: 6/5/24 marked my 4th MANniversary which required a Q by YHC. Boo-boo hyped it up in mumble chatter and the pax did not disappoint, including a DR Bow Wow from Lake Charles who drove in from BR to make the BD!

    Warmorama at the launch pad with Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe SLOWigodas x 10 (in cadence)
Abe Vigodas x 10 (in cadence)
Imperial Walkers x 20 (in cadence)
Mountain Climbers x 10 (in cadence)
, Peter Parker and Parker Peters x 10 (in cadence), SSH x 20. Mosey to JPAX and Alternating leg step-ups (8-count) x 20 (in cadence).
    Grab coupons for 7s:
    6 Manmakers mosey to stairs for bunny hops up with 1 box jump for the balance of the count and bear crawl down the ramp for the rinse/repeat

    Back to back ring of fire x 10 (two different exercises—FRAC!): Merkins (base position – plank), Jump Squats (base position – Al Gore). Somewhere in the mix Boo-boo called for a skip resulting in 5 burpee penalty.

    “Cool down” on your six for protractors for one minute followed by returning coupons and mosey to flag for final MANniversary moves—burpees of course!

    5 minute EMOM of 10 burpees/min, YHC DNF the 50 burpees for the first time in years—the King debilitated rapidly after a three week hiatus!

    4 years ago I needed F3 to keep me from losing my mind in the height of covid lockdown and used the desire to return to physical activity after a five year break as the impetus—what I got in return, many of you can identify with which is why I’m here four years later: the F2 and F3. Thanks to the pax for making me pursue improvement; you are my brothers from different mothers—much love!

  • Organized Chaos – from Kenna Brah

    YHC showed up to a modest gathering of HIMs ready to accelerate their 3GL.

    Warmups
    Arm circles
    Upper Body twist
    Slow Vagoda
    Imperial Walkers
    SSH

    Mosey to JPAS

    Reading off the pre-written poster board, we began the work:

    10 InchWorm Merkins

    Merkin Circuit: 5x each movement, + 1 Merkin each rep
    4ct Plank Jack + 1 Merkin
    L/R Bird Dog + 1 Merkin
    4 Ct Sh Tap + 1 Merkin
    Peter Parker + 1 Merkin
    Parker Peter + 1 Merkin

    AB Work
    10 reps each
    Hello Dolly
    Oh Dolly
    Box Cutter
    L/R single leg wife pleasers
    LBC

    Pickup Coupons
    Complex –
    Sumo Squat/Row/Curl/OHP/Tricep Ext Repeat 10x

    Next

    Pullover/Chest Press/BB Situp/Flutter Kick Repeat 10x

    Mosey to flags and COT

  • Your Core Will Thank You Later – from Space Cowboy

    Another humid morning at Kennarie Ridge but the PAX showed up promptly at 530 and ready to go for their Wed beatdown. Those participating included our full time Kennarie Ridge residents, Boo Boo and War Eagle, but also some welcomed guests like Pool Boy, Mahatma, and FracSac. At 5:30, I gave the disclaimer and we headed for the pad.

    Warmerama
    Low squats x10
    Grass grabbers x10
    Slow Abe vigodas x10
    Forward arm circles x 15
    Backwards arm circles x 15
    Hillbillies x 10
    SSH x 20

    After warmups, we headed to the concrete path that encircles JPAX.

    Thang 1 – The concrete path that encircles JPAX consists of 24 total light poles.  This workout consisted of 12 separate groupings with each containing a first exercise that covers the distance over 2 light poles along JPAX walkway; and, a second exercise that is performed at the 2nd pole.  This process continues every 2 poles (that’s every 2 poles, not 1 pole, Frac) until we completed the path around JPAX.
    1.           High Knee Claps
    Imperial Walkers x 25
    2.           Lunges
    Mountain Climbers 2-1 x 40
    3.           Butt kickers
    Twisted knee taps x 40
    4.           High Knees
    Burpees x 20
    5.           High Knee Claps
    American Hammer 2-1 x 25
    6.           Lunges
    Freddy Mercury 2-1 x 40
    7.           Butt kickers
    Flutter kicks 2-1 x 40
    8.           High Knee Claps
    Imperial Walkers x 25
    9.           Lunges
    Mountain Climbers 2-1 x 40
    10.         Butt kickers
    Twisted Knee Taps x 40
    11.         High Knees
    American Hammers 2-1 x 25
    12.         High Knee Claps
    Flutter kicks 2-1 x 40
     
    We completed the entire circle around JPAX with time to spare so we proceeded with Thang 2.

    Thang 2 – We headed to the front of JPAX where we commenced with 11’s consisting of Box Jumps and Marine Burpees. Unfortunately, we had to cut it short due to time but we completed at least 7 rounds (Mahatma was the lead). 
    Headed back to flag.  COT.

  • Murph for the Ages – from Space Cowboy

    When I got in my car at 515am on Memorial Day morning, I knew that there was a strong possibility that I would be the only one at Lasalle park considering the lack of slack chatter the previous night and Memorial Day weekend, and I strongly considered going back to bed. Little did I know what awaited me at the park would turn out to be one of my favorite workouts. As I pulled up to the parking lot, I only noticed 1 other car in the lot but it was empty and no one was waiting at the flag. At 5:30, the park was quiet, all the lights were out, and the humidity was thick and heavy, but I was committed to the “Murph” for Memorial Day. As I approached the pad for stretching, I noticed 2 other guys stretching. They immediately noticed my “Murph” shirt that I was wearing from my CrossFit days and they mentioned that they were about to do the same workout. They asked if I was working out with anyone and I stated that I was alone in which they replied in unison, “Not anymore!” Jimmy and Dan who are about 60 years old are visiting New Orleans from Birmingham and Nashville with their families. They are former Marine helicopter pilots and close friends who served in the Gulf War together and I was about to do the “Murph” with them on Memorial Day! Don’t let their age fool you. These guys were in better shape than most 20 year olds and after a brief stretching routine, which they insisted that I lead, we started the Murph.

    1 mile around western Lasalle loop
    100 pull ups
    200 merkins
    300 squats
    1 mile around western Lasalle loop

    When we arrived back at the pad after the last mile run, I thought we were done but Jimmy mentioned that they complete the Murph with 26 (not sure why that number?) Marine burpees which was similar to Superman burpees. After the burpees, they told me that they always have an ice cold Coors after every Murph and they offered one to me from their cooler. How could I refuse having a cold beer at 6:15 in the morning on Memorial Day after completing the Murph with 2 Marine Gulf War vets! It was a good morning.

    Thanks to Jimmy and Dan for keeping me accountable today and for their service to our country. Thank you to all that served our country. Thank you for keeping our country safe and strong.

  • Cindy Workout from Houston – from Charmin

    Being that YHC posted #DownRange last week in North Houston (NoHo) and there wasn’t a Q signed up yet as of Tuesday night, a cross region rinse & repeat presented itself as an option.

    WARMUP:  

    10 – Side Straddle Hops
    10 – Abe Vigodas
    10 – Grass Grabbers

    It was here that our regional Nantan, FartSack, decided to join us, so in his Honor, we all did 5 burpees.

    10 – Mountain Man Poopers  

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

    Mosey out to JPAX

    THE THANG:  

    6 Stations 3:30 minutes each

    Arms
    3×10 – Curls
    3×10 – Shoulder Press
    3×10 – Up Right Rows

    Calf Raises
    3×10 – Reg
    3×10 – Out
    3×10 – In

    Thigh
    3×10 – Lunge
    3×10 – Step Ups
    3×10 – Imperial Walkers

    Butt
    3×10 – Goblet Squats
    3×10 – Monkey Humpers
    3×10 – Jump Squats

    Abs
    3×10 – LBC’s
    3×10 – WWII Sit-ups
    3×10 – V-Ups

    Chest
    3×10 – Cindy 1 Arm Merkin
    3×10 – Merkins
    3×10 – Wide Merkins  

    Recover  

    Put up coupons and head back to the Pad

    Head Exercises – Each Pax gives a piece of advice and a 5 Count exercise.  

    Ended with 5 Burpees OYO.

  • Impromptu Q for two – from Kenna Brah

    Seeing MacGyver was attending to a family emergency, YHC found himself paired with Space Cowboy. After warmups, Mosied to the JPAS for coupons. With said coupons held with arms at 90, walk backwards up ramp, then 10 step ups. Back down and around 3x, repeat same circuit but with block manmakers 10x, 3 rounds. Space had to leave early, so we nosied back for COT.

  • Bogged Down! – from Space Cowboy

    On Tuesday night, I was concerned by the lack of HC’s that I would be the only one showing up at the Goldmine this morning. When I arrived about 10 min early, I was surprised to see Madoff, who was a no show for his VQ on Monday, already waiting at the flag. Did I just see him do a few burpees as a self-imposed penalty for his Monday mishap??!! As I exited my car, I heard someone call out “Space Cowboy!”; and, as I turned around, I could see War Eagle emerging from the shadows. With 3 PAX ready to go, it was game on.

    I asked Madoff to lead warm-ups:

    Slow squats x 10
    Grass Grabbers x 10
    Slow Vagodas x 10
    Forward Arm Circles x 15
    Backwards Arm Circles x 15
    SSH x 20

    We then moseyed to my truck to pick-up 3 jump ropes and then continued to the front entrance of the NOLA Gold Shrine on Airline. With jump ropes ready, I walked through the “Tori Boggs” beatdown, a tribute to the repeat world champion jump rope champion, Tori Boggs.

    The Thang

    2 min (1:40 min on, :20 sec rest) Forward Jump Rope
    Double rope crunch x 20 (2-1)
    2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
    Overhead extended jump rope squats x 40
    2 min (1:40 min on, :20 sec rest) 1 leg (right) Jump Rope
    BBSU with jump rope extended above head x 30
    2 min (1:40 min on, :20 sec rest) 1 leg (left) Jump Rope
    Stretch back with extended jump rope V-Ups x 30
    2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
    Monkey Dance x 40
    2 min (1:40 min on, :20 sec rest) Forwards Jump Rope
    Jump Rope Burpees x 10

    Mosey back to the flag. COT. I was thrilled to have War Eagle join us again and Madoff back in the saddle again ready for his VQ.

  • What do u call a VQ minus the V? – from Bolt

    YHC put the call out Friday in mumblechatter and Sunday in announcements as hype-man that Madoff would pop his Q cherry; never did I expect 5:30 to strike and also have to be the Q! A VQ without a V is just another Bolt BD, mosey to the car for JBL to serenade the pax as required by the Geneva Convention. Warmorama of more stretchy stuff than normal plus the usual: Abe SLOWgodas, Abe Vigodas, Tie Fighters, Seal claps, OH claps, PP/PP. Finish with 25 Australian pull ups IC as the mosquitos attacked so off to JPAX for the Thang:

    26 RLSU
    25 incline merkins
    26 LLSU
    25 decline merkins
    Retrieve the coupons for EMOM (1 minute work, 10 secs rest quickly changed to 40 secs rest after two exercises):
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Finish with Mary:
    One legged wife pleasers (non-grounded leg extended) x 15, flapjack
    LBC x 30
    Penguins x 30
    Protractors 1 minute
    Return coupons and mosey to flag with time for 5 burpees OYO
    COT

  • Impromtu Q – from Kenna Brah

    6 Total HIMs met for acceleration
    Warm up –

    Arm Circles
    Upper Body Twists
    Slow Vagoda’s

    7 Min of Ab Heaven
    30 reps each – 4 ct
    Hello Dolly
    Flutter Kick
    Leg Raise
    LBC
    Freddy Mercs
    BB Situp

    Main Event
    11’s on Route 66

    Out – 10 Inch Worm Merkins 1 L/R Wife Pleaser, Backwards Run to next light
    Return Trip
    10 Squats – 1 BB Situp – Karaoke to next light

    Cool Down
    Broga
    COT

  • All Out Balance – from Charmin

    Pulling up to a red light in the gloom is a common occurrence. Waiting through three cycles without a green light, is uncommon; it seems the Red-Light Rascals were causing confusion once again. Since the vehicles in front of me didn’t feel free to lead (or didn’t know that they can ignore a red light when it obviously isn’t working), YHC had to take the long way to the beat down.

    Being a couple minutes later than normal (still 10 minutes early), YHC expected a plethory of PAX since there was an all call in Slack. Even Boo-Boo received the callout, but the Red-Light Rascals must have prevented him from making it out. That being said, Space Cowboy, the gangster of Love himself, didn’t allow some Rascals to stop him from posting in the gloom.

    That being said, we started with the Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Low Slow Squats x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Chinooks x 10
    and the fan favorite: MNC’s x 10

    The Thang:

    Based on the Chaos Monkey’s call for balance on Monday, YHC decided to follow along

    Mosey to JPAX, get the coupons.

    YHC lead the pax in 10 skull crushers, then without adjusting grip do 10 bench presses. both IC

    Geting up we thought we saw some Red-Light Rascals by one of the benchs so we sprinted back to the third bench making sure to push all the way through. Turns out we were mistaken.
    As a recovery, we KnOT Walked back to JPAX

    Now repeat skull crushers and bench presses IC at 20 reps with sprint and KnOT walk back.

    Switch to 20 x Curls and 10 Overhead Presses IC.

    Sprint, KnOT walk back and do 20 x Curls and 15 x Overheads. Put up coupons. Sprint back to warm up pad. .

    Cool-o-rama:

    10x Single Leg Wife Pleasers IC, Each leg

    COT and Prayer.

    Breathe in me, O Holy Spirit,
    That my thoughts may all be holy.
    Act in me, O Holy Spirit,
    That my work, too, may be holy.
    Draw my heart, O Holy Spirit,
    That I love but what is holy.
    Strengthen me, O Holy Spirit,
    To defend all that is holy.
    Guard me, then, O Holy Spirit,
    That I always may be holy

    YHC was glad to get some mano-e-mano time with the midnight toker and is on the lookout for those feindish rascals.