F3 New Orleans

Tag: War Eagle

  • 12 Days of Fitmas and a Splash of Merlot – from Bolt

    Christmas is fast approaching and YHC hadn’t yet treated the pax to his annual tradition: very bad singing wrapped around a beat down and today would be the day—12 days of Fitmas it is. A Kotter (Satchmo), sporting the sophomore 20, joined the regulars to fulfill a commitment to himself and be accountable—well done!
    Warmorama of the usual, featuring the requisite song but this would be the only song from the usual playlist for today is Fitmas and Bolt Claus would deliver a holiday soundtrack to the pax.
    The Thang:
    Mosey to JPAX for a ladder up the 12 days:

    Day 1: Mosey (up the stairs and down the ramp)
    Day 2: Diamond merkins
    Day3: Shoulder Taps (2:1)
    Day 4: Reverse Lunges (2:1)
    Day 5: Burpees
    Day 6: Squats
    Day 7: Merkins
    Day 8: Big Boy sit-ups
    Day 9: Flutter Kicks
    Day 10: LBCs
    Day 11: Plank Jacks
    Day 12: Mtn. Climbers (2:1)

    Mosey back to the flag with enough time for “Mary” Kwanzaa: Peter Parker Merkins and Protractors to the sound of African drum beats.
    COT, thank you men for the push and accountability!

  • 11’s is always a winner – from Kenna Brah

    Warm Ups
    Arm Circles F/B/OH/Seal
    Twists
    Toy Soldiers
    MM Pooper Good Morning
    SSH

    Route 66
    1st Leg – Lunge Between Lamps then 1-11 Merkins
    2nd Leg – Bear Crawl between Lamps then 1-11 Squats
    3rd Leg – Karaoke to Hand Release between maps – 1=11T Merkins
    4th Leg – Share Leadership – Sua Sponte
    ———–

  • Count Down Your Reps! – from Bolt

    6 pax heeded the call for HCs the night before and still showed up in the chilly gloom so YHC decided on a full body workout using the outdoor gym. Warmorama of the usual with the now infamous official warm up song.
    Made our way to the gym, changing modes of transport at either third or each light pole: mosey, backward mosey, skip, high knees, karaoke each side, side shuffle each side, open/close gate, lunge walk.
    The Thang: YHC decided on an iteration of a previous workout: count the number of reps performed at each station during round one, add three to that total and count backward for round two’s goal. This tests the theory that the mind gives out before the body does. Muscle fatigue would typically result in less reps each round if the body actually exerted maximum effort yet each pax was able perform more reps in round two for at least one exercise. Moral: picking the goal and counting it down is more impactful than counting up until time expires.

    AMRAP 1 minute work, 15 seconds to switch stations x 2 rounds
    Pull ups
    Decline big boys
    Incline press
    Rows
    Dips
    R/L leg step ups
    Leg raises

  • Don’t get tired, get better l! – from Kenna Brah

    Braving blood thirsty Skeeters, 4 Pax began a varied count of warmups
    Low slow squats
    Hairy Rockettes
    Imperial walkers
    Abe Vagoda

    Thang-
    While one pax drug a tire the others did the following with 25-30# weights
    Oh squat
    Sumo squat
    Chest press
    Front raise
    When everyone had a turn dragging the tire:
    then add 25#
    Repeat

    Route 66 kb swing with weights till we got to the JPAS Entrance
    Team up
    25 ct Dora
    Timer:
    Run up ramp and 5 merkins
    Count:
    Box jump inch worms

    Qschool for Space cowboy
    Dips
    Incline merkins

    Rifle carry weights back
    COT

  • 7 for the Dirty Dozen – from Bolt

    War Eagle asked YHC to Q as we disbanded the Scrim and knowing the Q is a great way to avoid a Fartsack, I obliged. Thankfully, War Eagle kicked off the warorama due to my “turdiness” and allowed me to finish it upon my arrival. There was considerable mumble chatter about my called warm ups the pax had already done and then being too slow for today’s cold plus my JBL co-Q wouldn’t connect so no music—my apologies ladies, FIA meets Uptown…
    Mosey to JPAX with music (finally) for The Thang: Dirty Dozen
    12 exercises/12 reps each, add an exercise after taking a lap down/up the stairs:
    Monkey Humpers
    Shoulder Taps
    Big Boys
    Bonnie Blair’s
    Merkins
    Leg Raises
    Scoop Squats
    Carolina Dry Docks Pl
    Compound Ws
    Burpees
    Mountain Climbers
    SSH

    Congrats to Maytag for making it through round 11 as designed before YHC called for suspension of down/up stairs for time and simply finish that round with all 12 of the exercises so everyone had a final round of 12 exercises equalling 144 reps. Rev Sox was super stoked to have kicked off the morn with a combined 144 Monkey Humpers—you’re welcome!

    I suspect this BD will make a third appearance at an AO near you since no one invoked the song skip rule; that tells YHC it must’ve not sucked and by not sucked, I mean sucked. Honored by your presence and to lead.

  • 4 Guys, 4 Body Parts, 0 Chaos Monkeys – from Bolt

    YHC felt compelled to Q since the chaos monkey has men’s bible study on Wednesday and after the disclaimer and usual warmorama replete with the soundtrack of a Bolt 3M promise, it was time to make our way to the gym equipment. How to get there though? Q’s choice of transport every other or every third light pole–listening is important: skip, mosey, backward walk/mosey, lunge, high knees, open/close gate, shuffle facing each way.

    The Thang: Once at the gym there would be two rounds of AMRAP 1min work/15 sec rest-rotate: Decline sit ups, Incline Press, Tricep Extensions, R/L Leg Power Ups. Count the reps of each exercise done in round one and add three reps to each exercise but count them down backward. You’d be amazed how the mind controls the body; normally, successive rounds generate fewer reps yet counting down from a higher rep count matched/exceeded round one!

    Mosey forward/backward the rest of the loop that took us to the gym and at the turn behind JAPAX the Pax had a choice to make: burpees there or something different at the flag; after some debate War Eagle and Boo Boo were split and Charmin cast his vote for burpees there: 10 burpees it is. Back to the flag with a minute to spare and not being one to cheat the Pax—Absolutions!
    Time, COT, always appreciate the pax’s perseverance, perspiration, and perspectives.

  • Fathers Pushing Farther – from Charmin

    Originally, YHC was supposed to Q this workout on 10/23, however when a stomach bug required more Charmin than anything, plans had to be postponed.

    That being said, a week later, the Q comes and 5 pax show up.

    Important Numbers for this workout: 12, 3, 10, 22,

    My father was born on 12/3 and died 10/22/22 and so these numbers served as the basis for rep counts for this workout.

    Countoff to start so that we would know that no man gets left behind.

    Mosey to jungle gym area.

    12 x SSH IC
    3 x Burpees OYO
    10 x Grass Grabbers IC
    11 x Peter Parkers IC
    11 x Parker Peters IC
    (11+11=22)

    Arms: 10 of each Forward, backwards, T Claps, MNC’s, Picking Cherries, Dropping them in a bucket. Picking and Dropping Cherries was done until groans since Kennah-Brah didn’t think that they hurt enough from Monday.

    Mosey on over to JPAC. Along the way, there was mumblechatter about if it was JPAS or JPAC and it was decided that from henceforth, it would be know as JPAX.

    Self love at the newly named JPAX.

    The Thang:
    Wall of Jericho as a group around the JPAX. Talk about your fathers and a memory you have of/with them while doing this. When we return to the front, we would do one of the following exercise.

    12 x Merkins IC
    3 x Monkey Humpers towards to police station OYO (this received more criticism than expected)
    10 x Groiners IC. Since this weeks Q-Source is about apprenticeship, YHC decided to apprentice Vagabond in leading groiners.
    22 x Squats IC

    12 x Partner Shrugs OYO. This was a good trust and ab exercise and will be incorporated i to future workouts much to pax’s chagrin.

    Back to Playground for Mary
    ABC’s with our feet, which are a great but simple way to end the workout. Also note, all capital letters.

    COT Ended with YHC sharing about my father and the impact he had and continues to have on my life. While his death was sudden, the way he lived his life was purposeful. His love language was definitely asks of service, which has shown me how to love others intentionally.

  • Accountability trumps blustery weather – from Bolt

    YHC debated posting as he handed out candy and occasionally ate some (to merely enhance the taste of the wine—er, I mean heart “medicine”). Charmin shared he was a scratch, choosing salvation over suffering in the gloom, as did Minute Rice…my likelihood of posting was dropping with the temperatures. War Eagle called for attendance in Slack and offered to Q—there was no going back; I had to Q lest I be subjected to whatever War Eagle would’ve cobbled together and with text commitment from Rev, it was decided.
    Waromrama of the usuals sans music (I did not like it—one and done). Queue the music for the Thang:
    30 sec timer holds a pull up position while pax do an exercise AMRAP, rotate until each pax is timer: Merkins, Squats, Derkins, Lunges

    Make our way to gym equipment changing mode of transport every other light pole: high knees, mosey, shuffle each direction, Carioca facing each way, walk forward/ backwards, toy soldiers, open/close gate.

    Once at the gym, Morning Calls (5 pull ups called while pax plank and move on the count: derkins). The Thang, Thang: Four stations with 1 minute of work
    Followed by 10 sec rest/switch stations: Incline press, tricep dips, step ups, decline big boys. Rinse and repeat then mosey back to flag on Rev’s pace.

    Not wanting to cheat the pax out of their final minute, on the six for everyone’s favorite: Protractors! That seemed like and 86 second minute.

    COT. Prayers for PVC’s nephew, Boo Boo, War Eagle’s wife’s pregnancy, and Bolt’s boss after the loss of her dad. Thanks for keeping me accountable, men.

  • 10 Things, 10 Times for 10 Rounds – from Kenna Brah

    This BD is based on ONLY doing warmup type exercises as the Thang. And there is NO running. Well only to the start.
    Mosy’d over to the Entrance to the Center

    Excercise Set – each movement is performed 10 times and is perfromed in it’s “normal” count. 2 is 1, 4 ct etc.

    SSH – 4CT
    Toy Soldiers- 4CT
    Imperial Walkers – 4CT
    Hand Release Merkins – Call the UP
    Peter PArker – 4Ct
    Freddie MErs – 4 Ct
    LBC – 4CT
    Flutter Kicks – 4CT
    Low Slow Sw – 4CT
    Bonnie Blairs – 4CT

    Repeat up to 10 times – but we only made through 7,
    Slowsy back to the flag for a bit of stretch and COT

  • Keeping the Momentum – from Mahatma

    10/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did.

    Warm up with
    Scantron x 2
    Windmills
    SSH
    Mnt Man Poopers
    Mnt Climbers
    Shoulder Taps

    Went to the playground
    4 on the bars holding a pull up with chin over the top
    2 did 5 dips
    Rotate through until all completed
    2 rounds

    Mosey to the blocks
    6 stations:
    High Plank
    Jump over burpees
    Low plank
    Jump over burpees
    Straight out curls 25#
    TriCep Extensions 25#
    Rotate through with 5 burpees as the timer
    2 Rounds

    Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location

    Now 5 stations
    Dips
    Box jumps
    Decline Merkins
    Incline Merkins
    Farmer Carry blocks to the top of the ramp and down (timer)

    Rotate through 1 time

    Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.

    Dr W’s (not new to all)
    Elevated V’s – in the sitting position hands behind head raise legs to touch feet
    Same position – alternate left hand Tks rht foot then flip flop
    Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
    Kick stand position brings knees up to chest then extend out gas pump to a V

    2 rounds of Indian Push ups with crucible finisher

    Indian block run back

    Repeat Mary from above
    Repeat pull up hang with dips from above

    One round of 3 on 3 block drag

    COT