F3 New Orleans

Tag: The Colosseum

  • Rest Up Snack Pack

    The Scene:  The Colosseum

    Conditions: Early. Cool. Not nearly as humid.

    Welcome

    High Interest joined us from Myrtle Beach, South Carolina! Welcome High Interest. You reminded us how humid it is here.

    Disclaimer

    Warm-a-Rama:

    Snack Pack took Q for us as we started.

    Moseyed to field by stadium for Warm a Rama

    • 10 Abe Vigodas
    • 12 jumping Jacks
    • 13 Seal Jacks
    • 10 forward arm circles
    • 10 reverse arm circles

    The Thang

    • 13 Freak Nasties

    Then moseyed to hill for…

    • Run down backwards, run up forward 10x

    At this point Snack Pack went down with a calf strain. Get better Snack Pack! T-claps to Shangeaux for helping him to get back to the flag.

    I tried to slide in as Q for Snack Pack with far less wisdom. The rest of the Pax performed

    • Lucky Number Seven- Start at bottom of the hill, do a burpee, run to base of the hill and do a merkin, bear crawl up, and then do a squat at the top. Run down, rinse repeat, but add a rep each time so at the end you do 7 burpees, 7 merkins, 7 squats. This is when we realized it’s cool, but still Louisiana and humid.

    Moseyed to our usual spot by the gym and did 23 counts of each exercise as an ode to the date being May 23. Arbitrary, I know.

    • Cryojacks 23x
    • Incline Merkins 23x
    • Upper Cuts 23x
    • Decline Merkins 23x
    • Attack 23x (sit down in squat and open hand strike, alternating hands. Wears you out fast)

    Nice job by all channeling our inner Floyd Mayweather and hope to do more soon.

    Moseyed near the Colosseum and gave the 6 a.m. workers a show as we…

    • Wide football sprints in place (think Remember the Titans; quick feet), then on my call, sprinted about 25 yards and did a burpee, and got back into wide football sprints. Did this the length of the Colosseum and got a couple ooo’s and ahh’s from the workers (I think).

    We were happy to see Snack Pack waiting at the end of our proverbial football field. He’s a trooper.

    Moseyed to the jungle gym area for…

    Mary:

    • Leg Lifts 15x
    • Ski Abs 15x
    • Crunchy Frog 15x (shout out to Snack Pack)
    • Swimming Kicks 15x (Thanks Big Easy)
    • Jane Fonda’s 15x (a Dagwood favorite)

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Snack Pack’s Calf!

    High Interest’s wife back home in Myrtle Beach taking care of the two kids.

    Announcements:

  • Stairways and Tunnels of Fun

    The Scene:  The Colosseum

    Conditions: Early. Cool. Breezy. Gloom.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Worms still had the flag held hostage, so we met where we felt the flag would be.  It was early and cool, so we got warm by doing the following:

    • Capri Lap – a little mosey. We ran to a little hill near Perkins Road. There was actual light here.
    • SSH – 20x
    • Butt Kicks – 20x
    • High Knees – 15x
    • Al Gores – 10X.
    • Merkins – 10x
    • Bobby Hurleys – 10x
    • Burpees – 5

    The Thang: 

    Perkins Road was a little loud, so we ran over to another little spot under a tree. With no light. While there, we found the sand volleyball court. It was tempting, but we stuck to the script (maybe next time).

    • 30 Al Gores
    • 30 Lunges
    • 30 Merkins
    • 30 LBCs – We all sat on our 6, nervous that we were about to sit on an ant pile. Rumor has it that everyone made it out ok.

    We then moseyed back to normal spot near playground. We did a mix-up version of stairway to 7 (or stairway to hell, as Rocket calls it).  We ran from parking lot to driveway. Once there, did 1 burpee.  Then ran back for 5 Merkins. Ascended to 5 burpees and descended to 1 merkin.  T-Claps to Topanga and Duracell for running at top speed, while talking somehow.

    Finished with a little Tunnel of Love.  After what seemed like 10 minutes, we looked at our progress and it appeared we had only moved about 10 yards. Shoulders were burning.  Definitely feeling the love. So we spaced out our tunnel.  Finished strong.

    It was fun.

    Mary:

    Everyone led a Mary exercise:

    • Fastball – American Hammers – 20 count
    • Dagwood – Leg Lift – 20
    • Shangeaux – Jane Fondas (or “Our Sweet Jane” as Shangeaux called it) – 12x
    • Rocket- Jane Fonda (change over)
    • Topanga – Instead of ABCs, we spelled out Josh Black.
    • Duracell – Bicycles – 20x
    • Big Easy – LBCs – 25x

     

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Praise – Duracell’s relative Rebecca is cancer free! She has young children and has been fighting it for some time. Praise God!

    Announcements:

     

     

     

     

  • The 5-Man Army

    The Scene: The Colosseum

    Conditions: Cold again (55). Really windy. Less than average muddiness.

    Welcome

    Disclaimer

    Warm-a-Rama:

    It was early, windy, and chilly, so the warm-up was a little longer than normal.

    · Capri lap – we did about 5 laps in the parking lot.

    · Mosey – ran to parking lot on other side of Olympia Stadium.

    · SSH – 25x IC

    · Bobby Hurley – 15x IC.

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 7x on own.

    The Thang:

    Due to the Oscars, we did a little movie theme:

    1. Lt. Dans – I called these Aiken Legs, but a better name is Lt Dans (from Forrest Gump), cause afterwards we all felt like “we aint got no legs.” We stood on one end of parking lot and lunged to the median. Then did 10 squats. Lunged back to starting end and did 15 more squats. Went back one more time for 20 squats. These were painful, and pretty sure someone cussed at me.

    2. Speed Burps – Named after the movie Speed. While the movie had a bus, Keanu Reeves, and a bomb, we didn’t. So, instead, we did 10 burpees at each speed bump as we mosey’d back to flag. I took a Christopher Columbus route (all over the map) to make sure we hit up all the bumps.

    3. Col. Trautman – Named after the fella from Rambo. We partnered up. One did freak nasty’s AMRAP while other partner ran to monkey bars and did 5 pull-ups. We did this 4 times. And as Col Trautman said, “It was a bad time for everyone, Rambo. It’s all in the past now.”

    4. Catch Me If You Can — We kept the same partners. One partner took off running backwards while the other partner did 10 merkins. After 10 merkins, that partner sprinted to catch his partner. Then swap. We went from parking lot to driveway, which we could see for the first time thanks to the sun rise. We did this 4 times. Wheezing and slouching were at an all-time high.

    Mary:

    We were running late for Mary’s. But we did it. Everyone led their favorite Mary exercise.

    · Fastball – LBCs – 10x

    · Rocket – Double Legged Mt Climbers – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeuxs – Jane Fondas (Lt) – 10x

    · Worms – Oooh Marys – 10x

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Announcements

    FWIW – The 5-Man Army didn’t win an Oscar.

  • Nasty at the Colosseum

    The Scene: The Colosseum

    Conditions: Dark, no rain. 72

    Warm-a-Rama:

    Goofball – 20x
    Sixty Second Arm Circles aka SSAC’s – 20x
    Toy Soldier – 20x
    Forward Lunge – 15x
    Backward Lunge – 15x

    The Thang:

    Mosey to location near the velodrome

    Arm Day!
    Merkin – Regular Stance 15x
    LBFN Little Baby Freak Nasty’s (on stairs) 10x
    Prisoner Squat – 20x
    Merkin – Wide Stance 15x
    LBFN’s- 10x
    Al Gore’s – 20x
    Merkin – Diamond Stance 15x
    LBFN’s- 10x

    Mosey back to starting parking lot

    Pull Up / Freak Nasty (stolen from Fastball Olympics)

    Team Up
    Guy 1: Run to Monkey Bars do 4 pull-up’s
    Guy 2: Freak Nasty until Guy 1 is back
    Repeat 4 times.

    Mary:

    LBC’s- 15x
    Leg Lifts – 20x
    Shoulder Taps – 20x
    Jane Fonda Right – 15x
    Jane Fonda Left- 15x
    Double Leg Mountain Climbers – 10x

    Count-o-Rama
    Name-o-Rama
    COT
    Announcements
    Tiger Bait is Q for Saturday
    * Shangeaux – decide to ‘self punish’ for being just a bit late for post. Did a few extra Merkins. Good man Shangeaux!
    * Worm’s scouted out and recruited a FNG after the PAX left the AO. His street name is “Matthew”

     

    Backblast created by Rocket.

  • Love Potion #9

    The Scene: The Coliseum

    Conditions: 60 degrees or so. Always muddy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    It’s Valentine’s Day, so we set the mood and warmed up together.

    · Capri Lap – a little mosey. Ran past football field to other parking lot.

    · High Knees –

    · Butt Kicks

    · Carioca

    · Side Straddle Hops – 20x

    · Bobby Hurley – 15

    · Burpees – 5

    The Thang:

    We moseyed back to the flag.

    In light of the romance in the air, 2 PAX partnered up and committed to each other for the rest of the beat down. We had a total of 5 PAX, so Rocket and Dagwood let me be the third wheel. It was sweet and they did a good job of keeping things from getting awkward.

    1. Colonel Traut Man – One partner performed Freak Nasty’s AMRAP while other partner ran to pull-up bar (monkey bars at park) and did 4 pull-ups. And then reverso. We did it 5 times.

    2. Tammy Wynettes – I called these Tonya Wynettes. Whoops. But Tammy sang “Stand by Your Man” – so we did. One partner does merkins while the other partner does Al Gores. Side-by-side. But room for Jesus. You both count and do the rep at same time. Once you hit 10, reverso. We went to 60.

    3. Bropees – This was the first partner routine where we got to spend quality time together. Face to face. Eye to eye. We did burpees in unison. When got to the top of the burpee, we jumped and gave each other high 10s. We did 10.

    A little mosey to a curb in the driveway. This is when our partner time (date) was over.

    4. Ascending Curb Crawls – We each bear crawled from one side of the curb to the other and performed 1 derkin (with feet on curb). We then bear crawled back to other curb and did 2. We ascended until we reached love potion number 9. There were a lot of midwife noises here.

    Mosey’d back to flag for Mary’s

    Mary:

    Rocket led us for the 6 min Mary. We could have used a dry surface, but we all chose the muddy grass cause we’re men.

    · Leg raises -10x

    · Shangeauxs (Mt. climbers with knee to alternate elbow). – 10x

    · American Hammers – 10 count

    · Double Mt Climbers – 5 count

    · Jane Fondas – 10x (each side).

    Count-o-Rama

    Name-o-Rama

    T-Claps for Dagwood for ditching fartsack and enjoying his first gloom workout.

    COT / BOM:

    Announcements

     

  • F3 Baton Rouge, AO#2. Perkins Road Park, 2-7-2018, 5:30AM

    This is our first meeting for the AO#2 in Baton Rouge.   ALL had a fine experience in the dark gloom at 0530 this morning.    Several new and exciting exercises this morning. Thanks to CAT5 for the creativity!

    Not so used to running in the dark like this but it was fun. Tried to dodge all the water puddles from last night’s monsoon season.  More rain happened shortly after we finished at 0630.  All but Worms and Gabriel had to head to work so Worms and Gabriel had coffee and donuts at Ed’s Donut shop near by. Gabriel is the FNG today.

    We had our first un-announced visitor from another AO today.   Jiffy worked out with us. He is here on business from BIRMINGHAM, AL.  THANKS to Jiffy for working out with us and giving us pointers on operating the group.  Fine young man.  He is a specialty industrial lubricants specialist and works in the Sugar milling industry and other industries.

    Exercise Cad/OYO Reps Start Time End Time Notes

    Mosey x2 Around OYO 5:30 AM Around the baseball diamond x2. End at Home Plate.

    Diamond Bear Crawl OYO Bear crawl around the bases. 1,2,3,4 Burpees at each Base.

    Ring of Fire Cad 10 In a circle, take turns of 10 merkins while others plank.

    SSH Cad 20

    Black Jack (modified) OYO 5 Cross the baseball field, 1 Merkin, cross back, 1 Burpee.

    Mosey to Parking Bars OYO

    Freak Nasties Cad 10 Dips on Parking Bars

    Incline Merkins Cad 10 Merkins on Parking Bars

    Freak Nasties Cad 8 Dips on Parking Bars

    Incline Merkins Cad 8 Merkins on Parking Bars

    Freak Nasty Cad 4 Dips on Parking Bars

    Lt Dan (“he’s got no legs”) Cad 10 10 Count – Squat, Lunge L, Lunge R, Squat, Calf Raise

    Black Snake 1 All Mosey. Last man weaves thru to Front. (like Indian Run)

    6MOM

    Mosey to Parking Deck OYO

    Homer to Marge Cad 10 Lie flat on Six. 4 Count. Lift feet 6in. Raise to vertical. Back to 6in.

    LBFC (LB Flutter Crunches) Cad 10 On Six. Lift feet. Flutter legs while doing LBC with Torso.

    Leg Lifts Cad 12 Lie flat on Six. 4 Count. Feet Up, Out, In, Down.

    Manatee (not Superman) Cad 15 Superman position. Touch left hand to left foot, alternate.

    <By Rocket> Cad 10 Rocket called a Mary exercise that I cannot remember.

    Mountain Climbers Cad 15 6:10 AM From pushup position, run in place.