F3 New Orleans

Tag: War Eagle

  • Columbus Day Dirty Dozen – from Bolt

    Arriving at the planted shovel flag with a WHOLE 5 minutes to spare yet seeing no pax I knew at least one other person was there. War Eagle and PVC were lurking in the shadows and as the disclaimer was given on this chilly morning we moseyed to JPAS (where War Eagle proclaimed no need for music=turn it up) to get the blood flowing for the warmorama of usual stuff plus a new one to War Eagle: Willie Mays.

    Columbus Day being the day of discovery that it is (or at least was until it became about pillaging for the millennial and younger generations) YHC hoped today’s BD would have the pax discovering how far they could push themselves—physically and mentally with the Dirty Dozen.

    The Thang
    Ascend the ramp to the second floor landing of JPAS. where we’d do 12 reps of an exercise before descending/ascending the stairs and add a second 12-rep exercise to the first for round two. Repeat where round three consisted of three 12-rep exercises for a total of 36 reps before the down/up stairs. 12 rounds ending with 144 reps across 12 exercises if you finish—we did not. We all got into round 11. War Eagle no longer cared about (or even processed the music) playing.

    Exercises/cumulative rep counts::
    Monkey Humpers 144
    Shoulder Taps 132
    Big Boys 120
    Bonnie Blair’s 108
    Merkins 96
    Leg Raises 84
    Scoop Squats 72
    Carolina Dry Docks 60
    Compound Ws 48
    Burpees 36
    Mountain Climbers 24
    SSH 12

  • Gimme a minute – from Hokie

    YHC reached out yesterday to ask who was coming and what was an exercise they would like to get better performing.

    War Eagle asked for squats
    Charmin asked for Merkins

    The three of us gathered this AM for a warm up of opening and closing the gate to get ready for squats; large arm rotations along with slow merkins to get the shoulders and chest ready for merkins

    The THANG

    Just 1 minute of an exercise at a time so the pax was encouraged to work on form

    1. Hang from Monkey bars
    2. Squat to target
    3. No cheat merkins (hand release at bottom and shoulder taps at top)
    4. Backwards mosey

    Rinse and repeat for a total of 10 rounds

  • 3 Steps Forward and 1 Step Back – from Charmin

    Warm up:

    15 SSH
    10 Grass grabbers
    10 neck rolls (on your own)
    10 of each arm circles forward, bacwards, seal claps, t-claps, chinooks, and mnc’s.
    14 kid n plays ( a new one Russo on the Northshore came up with, where it’s a backward lunge followed by a high knee extension to the front)

    Mission check: penalty 5 burpees.

    “To plant grow and serve small workout groups for men for the invigoration of male community leadership.”

    I won’t say who, but the group did have to do 10 burpees.

    10 mountain climbers
    5 merkins (focus on perfect form)

    The thang

    Run forward three light poles – backwards walk one (back towards light pole #2)

    When get to playground (which took longer than expected), 7 perfect form merkins

    Exercise equipment, where each Pax picked a piece of equipment and YHC was the timer of 10 big boys. Rotate counter clockwise until all exercises were done.

    2nd half of lap is run forward two light poles and backwards walk forward to 3rd lightpole (lit lights only).

    YHC posed a question of how are we striving to fulfill the mission of F3 in our daily lives.

    Get back to start we planked until all pax shared how they are and will strive to advance the mission of F3.

    Ended with 10 perfect form merkins at the flag.

    In prayer, YHC mentioned that the Lord calls us to perfection, and often, once we complete something easy we are asked to complete something more difficult. The goal is to always push forward and complete the mission.

  • Never Forget – from Bolt

    22 years ago the USA was changed forever by an attack like no other; today we remember that day, honor those who died, offer reverence, and ponder the years in between as well as those ahead of us.

    Warmorma of the normal stuff to everyone’s beloved lead off song.
    * Mosey to JPAS
    * Read flight details at each corner
    * Sprint to corner 1 plank til 6
    * Plankorama
    * AA Flight 11
    * Boston – Los Angeles
    * Hit the North Tower at 0846
    * 92 perished
    * SSH x 92 OYO
    * Lunge to corner 2 plank til 6
    * Plankorama
    * UA Flight 175
    * Boston – Los Angeles
    * Hit South Tower at 0903
    * 65 perished
    * Mt. Climbers x 65 OYO
    * Sprint to corner 3 plank til 6
    * Plankorama
    * AA Flight 77
    * Dulles – Los Angeles
    * Hit the Pentagon at 0937
    * 64 perished
    * Squats x 64 OYO
    * Lunge to corner 4 plank til 6
    * Plankorama
    * UA Flight 93
    * Newark – San Francisco
    * Crashed in Shanksville, PA at 1003 after passengers stopped attack
    * 44 perished
    * Merkins x 44 OYO
    Staying in plank, each pax recounts that fateful day.

    * 9 Rounds of sprinting 1 lap up
    JPAS steps and down the ramp, followed by 11 reps of the called exercise
    * Sprint Lap 1
    * Diamond Merkins x 11 OYO
    * Sprint Lap 2
    * Jump Squats x 11 OYO
    * Sprint Lap 3
    * Big Boy Situps x 11 OYO
    * Sprint Lap 4
    * Carolina Dry Docks x 11 OYO
    * Sprint Lap 5
    * Lunges x 11 OYO
    * Sprint Lap 6
    * Flutter Kicks x 11 OYO
    * Sprint Lap 7
    * Wide Merkins x 11 OYO
    * Sprint Lap 8
    * Sumo Squats x 11 OYO
    * Sprint Lap 9
    * Burpees x 11 OYO

  • Fruit of our Labor – from PVC

    Warm up
    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Imperial walker
    Arm circles

    Timer- run to can 2 jump squats

    Sit ups
    Bench press
    Kettle bell
    Dips
    Step up
    Merkins
    Planks

  • Don’t shiRt your pants – from Hokie

    79° and slightly breezy at The Scrum Resurrection location where 3 HIMs joined YHC for an easy as 1-2-3 workout

    Backwards Mosey from our shovel flag to the main entrance for The Jefferson Performing Arts Center

    *Warm-up (performed in cadence)
    * 15 reps of each exercise (all 4 count)
    – [ ] Slow VIGODA
    – [ ] Imperial Walkers
    – [ ] Shoulder Taps
    – [ ] Mountain Man Poopers

    * As easy as 1-2-3
    * 1 minute burpees
    * 2 min Hand Release Merkins
    * 3 mins Big Boy Sit-ups

    * Backwards mosey up ramp to side entrance

    * 1 minute burpees
    * 2 mins Dips
    * 3 mins Low slow squats

    * Lunge down ramp to main entrance area

    * 1 minute burpees
    * 2 minutes flutter kicks
    * 4 minutes Step ups

    * Backwards mosey back to shovel flag

    * 1 minute burpees
    * 2 mins X-Factors

    COT where we prayed for
    @Hawg and the Parten’s as they travel to see John
    Heath and his ongoing legal battles
    @Kenner Brah and his biopsy
    My M & 2.0 as they recover mentally from Sunday’s assault & battery on Jack

  • Tests of Strenth – my Festivus – from Rudy

    YHC decided to try out some fitness tests that have been bouncing around in my head. Whenever I think “this is a bad idea, it probably won’t work”, I recall the immortal words of Hawgcycle from years ago – something to the effect of “Only one way to find out.”

    So at 530 am, a solid group of PAX moseyed off towards the rock pile to get started. A warm up of some stretching and imperial walkers. Then a quick trip to the train tracks for some balance work. Try your best to get 5 squats in. Several minutes of this – SOGO was up to 20 squats, Mahatma had quit in frustration, and finally YHC managed 5 things that sort of loosely resembled squats. So lets grab a rock and head to the field.

    At the field – YHC announces the Thang. 5 Fitness Tests. My Festivus, if you will.

    Test 1: Rifle Carry your rock for 1 lap around the trap. YHC had been curious if this was doable, and if so – how long it would take. The answer: sort of doable, and roughly 5 minutes.

    Test 2: The suck (7 SSH, 7 Merkins, 7 Squats), for 5 minutes instead of the usual 3. Dang, FracSac. Those farts were AWFUL.

    Test 3: Bear crawl the length of the field, then lunge walk back.

    Test 4: The Rock-Suck for 5 minutes. 7 Overhead Press, 7 Curl, 7 Row. Dang, Frac. Those farts were AWFUL. PAX kept shifting to avoid being close, but it didn’t matter. lack of wind meant that noxious fume just hovered over us.

    Return the rocks.

    Test 5: EMOM burpees for 5 minutes. Meanwhile, the Pickle-ballers decided to bail on this.

    Back to the flag for COT. Thank you all for the many years of inspiration you have provided. And thank you Sky Q for the gift of one more year around the sun.

  • It Wasn’t Me – from Architect

    Since the listed Q didn’t show, and no one else stepped up, I had no choice but to take the lead and use my enhance mental capacity to scheme up a decent workout on the fly.

    Disclaimer provided, encouragement provided to push one’s self. Warm-ups conducted.

    Mosey’d to playground for some group therapy. First group hung out, second group just sat there, and the third remained face down. Threw in some squats because there were some special requests for leg work. PAX rotated through the three stations above.

    Partnered up and grabbed some rocks. Round 1 – Pairs made it across the baseball field, one riffled carried, the other bear crawled (also by special request). Partners switched as needed. Round 2 – repeat round 1 but with lunges (again, trying to accommodate special requests)

    PAX whined about HR remaining too low (obviously they neglected to listen to the disclaimer). YHC threw in some sprints and BBsitups. After rocks returned, workout concluded with some Mary and COT.

  • As faithful as the sunrise – from Kenna Brah

    Warm ups –
    SSH x 20
    Imperial Walkers x 15
    Upper Body Twists x15
    Abe Vigoda – pause for 4 ct on each leg X10 each leg
    Low Slow Squat x15

    Main Thang –
    All about the Benjamins – 100 reps of various exrcises
    Tote a sufficiently difficult rock to the Parking Lot
    Line up abreast
    Rd 1
    Curls with Rock x 25, Lunge Walk 25 steps, Merkins 25x Lunge Walk Back 25 Steps – repeat 3 more times
    Early finishers were treated to some Mary while we waited for the 6 – this was peer lead, and impromptu by the pax

    20 Sec Recovery count –

    Rd 2
    Rows 25x, side shuffle 25 steps, 25 4ct Mountain Climbers, Side shuffle back 25 steps – repeat 3 more times

    Brief recovery Mary while we wait for Rudy- ahem – the 6. He’s fussy about form ya know.

    Rd 3
    OHP 25x, backwards run 25 steps and back 25 steps, – 2 more X , return rocks and COT. Oh, we forgot Rudy!! Ware Eagle has him in tow and brings him home. Grumpy for the disrespect we showed. That’s on me.