F3 New Orleans

Tag: War Eagle

  • First Q With No Hate! – a Beatdown for the Ages – from Charmin

    Birthday Q

    19 x SSH (2 count)
    10 x Grass Grabbers
    10 x Slow Vagodas

    Arm Circles x30
    Forward
    Backward
    Seal Claps
    Overhead Claps
    Chinooks
    MNC’s

    Mosey to the Coupons

    The Thang

    “Ages”

    11’s but instead of 11 it’s the individual pax’s age.

    Each round decrease first exercise by 5 & increase the second excercise by 5. So for YHC my first round is 29 & 1, second round is 24 & 6, etc.

    50 & over can decrease by 10’s.

    Bottom exercise is bench press with coupons.

    Top exercise is squats

    Firing line – 94 Calf Raises.

    Ring of Fire Thrusters (x10)
    Resting is plank with coupon
    Give YHC some advice when done.

    Put up Coupons and mosey to pad

    Penguins x 19
    Protractors
    Freddie Mercury’s
    Box cutters
    Appreciators

    YHC is so appreciative of the role that F3 has been in my life for just over 2 years now. It has helped me grow, not just physically, but mentally and as a leader. YCH cannot express the value that has been added to my life through this group of men who get up early and workout. It was a pleasure toto kick off the third decade leading the Pax through a beatdown for the Ages.

  • Hold Steady – from Architect

    PAX gathered, some familiar and unfamiliar faces alike. Warm-ups (approved by Bogey).

    7 mins. Of Heaven (7 Spider-merkins, 14 PP, 21 Leg Raises, 28 Flutter kicks) – Repeat for 7 mins of Glory.

    PAX Partnered up. One ran around the gym while the other held a pose. Repeat 5 times.
    Round 1 – Wall squats
    Round 2 – Plank

    COT commenced with 2 burpees without resistance from the PAX

    Have a great Friday and Safe Weekend.

  • 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.

  • 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.

  • 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.

  • Pax Tax: We ALL Pay… – from Bolt

    Since 49.99% of the US counts on us to be the HIMs we r 365, YHC thought it prudent to avoid the fartsack by taking the Q on “reckoning day” ‘24.
    Warmorama of the usual: SSH, MMP, all the arm movements including Tie Fighters and MNC (Charmin AND War Eagle were both here and anytime a Catholic and a Baptist can both stay sober AND dance together…well…

    …what more is there to do/say!?).
    The Thang: inspired by Triple’s unexpected Renaissance Q, YHC decided pax tax was in order: mini Murph!!!!
    3 stations of 2 pax/2 pax/3pax: 5 pull ups, 10 merkins, 15 squats followed by a 1/5 out and back until 6 rounds were completed, except Space Cowboy did 7—BEAST! Recover, 10 seconds of encouragement to bring the energy back up and a 10 count before onto the 6…

    Coolorama—ISH: Sun salutation, wife pleasers, right leg wife pleaser with extended left leg/knees touching with arms stretched out overhead until the burn of tax day set in…flapjack followed by wife pleaser held in the up position and arms stretched out overhead for time with instruction to raise the hips another inch while further squeezing the glutes. Upright seated with legs spread wide and forward fold, arms outstretched breathing deeply with a deep breath cycle allowing the torso to extend another inch closer to the ground, stretching the lower back. On your feet for forward fold allowing the crown of the head to drop toward the Earth and final breath cycle inhales up vertebrae by vertebrae. Plank to Peter Parker followed by Parker Peter and two sets of 5 burpees bc HELLO—it is tax day!!! Honored to lead HIMs.…whose got next!?

  • Scrum Diddly Dum, Let’s do 11s – from Bolt

    Warmorama:IW, MMP, AC, RAC, OHC, SC, No Charmin,/Frac: No MNC (dems da rules), SSH, Abe SLOWgodas, 5 burpees OYO, finish with Morning Calls
    The Thang: YHC brought a coupon from home to see if the ones there are Bitch Blocks but how to get it over by its cousins? 20 tricep press/pax while the others follow doing lunges til reps are done then next man grabs coupon and all four pax got their reps.

    5 burpees OYO at JPAX and then 11s with coupons: goblet squats at bottom of ramp and oh press at the top of the steps, pax choice on how to hold coupon during movements between. 10 blockees after 11s and then Mary: LBCs (coupon on chest)x30, Proteactors until there was considerable grunting, Wife Pleasers (form a V, it’s better—trust me) coupon OHx20 Back to the flag with a football toss Indian Run with 5 burpees for dropped pass (we did 10). COT.

  • The Hill’s have Bearcrawlers – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    OMB
    Wife pleaser
    Flutter kicks
    Imperial Walker
    Mosey to the hill
    11’s BBS bear crawl Merkins lunge
    Mosey to gym steps for calf raises
    Mosey ba k to the field for Bocci ball winner names the exercise
    COT

  • Run, Run, and run more – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    the old man bogey
    Wife pleaser
    Flutter kicks
    imperial
    Walker

    11’s Merkins run the steps BBS run down the ramp

    Variety of exercises on Pad with timer being a runner to the can with 3 squats

    COT