Full of nerves for my VQ, I woke up before my alarm even went off and decided to head out for the park. I was the first one there beside one unfamiliar face in a F3 shirt wandering around the park entrance. I quickly learned he was Snowflake from F3 Greensboro, NC and was looking for the AO. FYI they have 30 workouts per week in Greensboro. The PAX started to role in and we quickly determined we had 3 FNG’s today, one EH’d by Triple-Shift and the other by YHC, and a third had a shady story that he had been to F3 on the Northsore one time before, a long time ago, but did not remember his F3 name…Sure! Disclaimer was given and we were off.
Mosey towards Walnut St. Circle up at corner of park for quick warm up.
SSH x20, Arm Circ. Fwd/Bwd x20 each, Hillbillies x20
Short Mosey to the Neutral Ground, as we call it Uptown.
THANG 1: F3 NOLA Uptown Shameless Self Promotion – Medulla Style
On St. Charles Neutral Ground – Run down neutral ground with B.L.I.M.P.S. workout at each intersection – Medulla Style – Being that YHC is usually the SIX of this speedy, run loving PAX, this would come to be the theme of this workout. Count was modified: 6-Burpees, 12-Lunges, 18-Imperial Walkers 24-Merkins, 30-Plank Jacks, 36-Squats
20 Count by Da Parish
Mosey to the Wolf Pack Mountain
THANG 2: Dirty MacDulla Mountain – SIX Levels of Beat Down
Had PAX line up in 2 lines – NOT a chance in hell we Indian Run Up!
Bear Crawl Indian Run – last guy does 6 Merkins before running to front, Up to level 2
2nd level – 12 Merkins IC, 12 Squats, 12 Rower Situps – Basketball slide up to level 3
3rd level – 12 King Kongs, 12 Bobby Hurleys, 12 Rower Situps – Karaoka(sp??) up to level 4
4th level – 12 R Hand Staggered Merkins, 12 Low-Slow squats, 12 Rower Situps – Backwards run to level 5
5th level – 12 LHand Staggered Merkins, 12 Low-Slow Jump Squats, 12 Rower Situps – Prisoner run to level 6
6th level – 12 Floyd Mayweathers, 12 Lunges, 12 Rower Situps – Run to top
Top Of the Mountain – 12 Merkins, 12 Squats, 12 Rower Situps
Willie – 20 count — Enjoy the View Boys!
THANG 3: A Little Mary at the Top of the Mountain & Bench Work
Dying Roach, x 15 Real Freddie Mercury x 15
Mosey down stairs to benches.
Dips x 15 , incline Merkin x 15, Dips x 15
Mosey to flag
Count-O-rama 23 PAX, Name-O-Rama- 3FNG’s
Announcements, a few Special Intentions and Closed with a still out of breath Prayer.
NMM
Almost 6 months to the day was my first F3 workout. I was pretty close to the heaviest I had ever been in my life, had just been to a shitty “healthy patient” doctor visit where I was told I was fat, and my BP was really high. I knew I had to do something to change this downward trend. My first workout was a WPM, that followed a HNJ Men’s Club Board meeting the night before, where Angies List put on the hard EH. Earily similar for my VQ, another WPM following a HNJ Men’s Club Board meeting. Huge difference, about 30 lbs lighter, much healthier, BP is back to normal, and I wasn’t already winded after the 20 SSH in warm-up. I can’t thank all you guys enough for motivating me everyday to get out there and grind it out in the gloom. I know I could not have done this on my own. I still modify but I’m not ALWAYS the SIX anymore!
Welcome back Three-Way (Kotter) Glad to have you back after a month away this summer. Hope to see you out there more often.
Glad to have have Snowflake from F3 Greensboro, NC join us today. Come back anytime!
Angies List – Posted his F3 workout from the beach in Cozumel…I hope you didn’t re-injure your Labia!
Welcome to our 3 FNG’s
Dean Wormer – He is the Dean of Students at Holy Name – Dean’s name from Animal House
Amnesia – PAX who couldn’t remember his Northshore name – Northshore – help us figure out who this guy is. All I can remember is he was like 28 and had big sideburns.
Flying J – He was wearing a Bucky’s Truck Stop shirt.
Some munblechatter that these were probably not the greatest names, but when pressed to make final decisions YHC’s brain was still a bit oxygen deprived and just wanted to finish this up.
Thank you all again for the opportunity to lead, it was awesome!
SYITG!
