F3 New Orleans

Author: Medulla Oblongata

  • 43 going on 44

    23 PAX posted in the the dark at Rock City. The effects of the time change were felt as I tried to wake up and get ready to make the trek to Metairie. It was still so dark I could barely see who all had shown up in the dark gloom. At 5:30 The announcement and disclaimer were given and off we moseyed to the grassy area near the rocks for Warm-up.

    Warm-Up

    SSH x 20, Hillbillies x 20, Moroccan Night Clubs x 15, Fwd Arm Circles x 15 Rev. Arm Circles x 15, Mountain Climbers x 20

    THANG1 :

    Grab a Rock – Form 2 lines on the path, walk path around to the hill doing Left, Right, Center with Rock above head (don’t rest it on your shoulder!)

    THANG 2

    Dora 1, 2, 3 First stop at the Hill – Partner up –

    100 Thrusters combined while PAX 2 goes over the hill and back, flapjack. Plank and wait for the 6

    Mosey to the large field with your rock

    200 Curls for the Girls combined while PAX 2 runs to tree line and back. LBC and wait for the 6

    300 Chest Press combined while PAX 2 runs tree line and back. LBT and wait for the 6.

    THANG 3

    Circle up for a Merkin wave. Plank up, Q starts with 10 alternating arm rock push ups, next person starts on second rep and goes around. With 23 PAX there was lots of mumble chatter about the length of time planking.

    6 MINUTES OF MARY

    LBC’s x 43 – (My last beat down at age 43)

    Flutter Kicks x 15, Penguins x 20, Dying Cockroach x 20, American Hammer x 15

    Put up your rock and Mosey back to the flag.

    COT

    Count-o-rama, Name-o-rama, No FNG’s, Very disappointing because I love naming people and then hearing about it the next day. Announcements: Sunnyside for 2.0’s March 17 at Audubon Park – Drew Brees Playground. F2 at Wrong Iron March 21st 6:30 PM. Special Intentions, & Prayed it out with a sweaty ball of man, still in the pitch black darkness.

    Always and honor and pleasure to lead this group of High Impact Men that motivate and drive me everyday to be the best I can be.

    SYITG

  • Muscle-Ship or is it Block City?

    With my knee giving me some issues this week and on the schedule to Q the mother ship I had to make an audible and Hawg was happy to swap AO’s for the opportunity to throw down a run heavy beatdown on the Mothership to rival Rudy’s beatdown the prior week. I planted Tools creation in the ground that is the Muscleship Shovel Flag and gave my usual disclaimer. Let’s Mosey. One lap around the museum.

    Warm Up – At Muscle-ship we get JACK-ed

    SSH x 20

    Imperial Walker x2 0

    Grass Grabbers x 20

    Seal Jacks x 20

    Red Bulls Smurf Jacks x 15

    Plank Jacks x 20

    Arm Circle Fwd & Rev x 15 each way

    Thang 1 BLIMP Mosey to the blocks.

    Mosey when Q yells HALT we did the usual BLIMPS progression all the way to the blocks. 5 burpees, 10 Lunges, 15, Imp. Walkers, 20 Merk’s, 25 Plank Jacks, 30 Squats.

    Grab a block and partner up!

    Thang 2 – DORA 1 – 2 – 3 – 2 – 1

    PAX 1 carries block above head while PAX 2 does exercise to get combined count of each exercise:

    100 Thrusters

    200 Curls for the Girls

    300 Chest Press

    200 Goblet Squats

    100 Tricep Extensions

    Mosey back the Fountain

    Thang 3 – Fountain work

    Right Leg Step up x 15

    Incline Mercks x 10

    Left leg step up x 15

    Decline Mercks x 10

    Bulgarian Split Squats r leg up x 15

    Bulgarian Split Squats l leg up x 15

    Mosey to the flag and circle up for some Mary

    LBC’s x 20

    Dying Cockroach x 20

    Flutter Kicks x 20 (RUDY ran by us, by him self and just kept on going)

    Penguins x 20

    American Hammer x 15

    Freddie Mercury x 20

    COT

    Count-O-Rama 11 PAX, Name-O-Rama 1 FNG – Welcome Brown Eye! He’s a GI Doc! Announcements and Prayer

    Another good beatdown! Thanks as always for the opportunity to lead.

    SYITG.

  • WPM or Angry Wave – Your Choice

    So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.

    This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.

    I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.

    Warm up

    SSH x 20

    Hillbillies x 20

    Grass Grabbers x20

    Mountain Climbers x20

    Fwd/Rev Arm Circles x10 each way

    Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…

    Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.

    Thang 2 Mosey to the Circle on Loyola’s Campus

    Right Leg Step Ups x15

    Dips x10

    Left Leg Step Ups x 15

    Dips x10

    Bulgarian Split Leg Squats x15 R Leg up

    Dips x10

    Bulgarian Split Squats x15 L Leg up

    Mosey to the base of the Mountain

    Thang 3 – Dirty Mac-Dulla Mountain

    Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.

    At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing

    3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level

    4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level

    5th level – Burpees x10, Lunges x10, Freddie Merc’s x10

    6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.

    Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag

    Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.

    I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!

  • Last Mothership of 2018

    Last Mothership of 2018

    With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.

    Warm Up

    • SSH x 20
    • Hillbillies x 20
    • Mountain Climbers x 20
    • Plank Jacks x 20
    • Imperial Walker Squats x 20
    • Arm Circles -Fwd x 15, Rev x 15
    • 5 Burpees OYO
    • Mosey to the Fountain in front of NOMA

    Thang 1

    • Right Leg Step Up x 15
    • Dips x 10
    • Left Leg Step Up x 15
    • Dips x 10
    • Bulgarian Split Squats Right leg x 15
    • Dips x 10
    • Bulgarian Split Squats Left leg x 15
    • Dips x 10
    • Incline Merkins x 15
    • Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.

    Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.

    • The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
    • With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.

    Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.

    • LBC’s x 20
    • Dying Cockroach x 20
    • I had more but it was 7:30 so we moseyed back to the flag.

    COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.

    With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!

    SYITG

  • Halloween Beatdown

    19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning.  Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day .  YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together.  So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand.   Circle up for the Monster M.A.S.H. warm-up.

    Warm-Up

    M – Mountain Climbers, IC , x 13

    A – Arm Circles, IC , 13 Fwd, 13 Rev.

    S – SSH, IC, x 31

    H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC  x 13

    Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally

    Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block

    P – Plank jacks x 31

    U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31

    M – Mountain Climbers x 31

    P – Peter Parker x 31

    K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31

    I – Imperial Walker Squats x 31

    N – Nolan Ryans x 31

    S – Squats x 31

    Thang 2 – Pumpkin Dora 1, 2, 3

    Partner up,  PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner.  Had to modify Zombie walk after lots of mumble chatter from the Zombies.  changed to overhead carry.

    100 Pumpkin Pickers – Curl block then extend straight out in front of you

    200 Pumpkin Thruster – Squat to an overhead press.

    300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)

    A Little bit of Mary

    Dying Cockroach while hold Rock IC x 13

    LBC w/ rock IC x 13

    Put our Rocks back in their hiding spot and Mosey back to the Flag.

    Still had a couple minutes left once the 6 got back to the Flag so.

    10 Merkins on your own

    Freddie Mercurys IC x 13

    Slow American Hammers  IC x 13

    Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements.  Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.

    It is always a great experience to lead this group of Men.  Thanks, as always for the opportunity to lead.

    SYITG!

     

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • The Moist-less Melvin

    Moist was supposed to have his VQ this morning.  Work called, and he could not make it so YHC jumped in to help.

    This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.

    So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.

    5:00 showed on my watch and 5 PAX were ready for a beat down.  Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up

     

    Warm Up

    SSH IC x20

    Imperial Walkers IC x20

    Peter Parker IC x15

    Parker Peter IC x15

    Sun Gods- Arm Circles Fwd & Rev IC x 10 each way

    Mosey back to the Park

    Did I mention I still have 6 Cinder blocks in my truck….5PAX,   PERFECT!  Grab a block!

     

    Thang 1 – Christmas tree Workout

    1 Burpee 40 Yard run out and back

    1 Burpee, 5 BobbyHurley’s, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back

    After a 20 Count by T-Square  We had just enough time for some Mary

     

    Circle of Mary

    Willie – Penguins IC x20

    YHC – Dying Cockroach IC x15

    Thighs – Flutter Kicks IC x 20

    Frozone – Mountain Climbers IC x 15

    T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down  to waist. IC x 10

    Mosey back to Flag.

     

    Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th

    Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer

    Moist you owe us a VQ.  T-Square is going to try to take the VQ next week.  EH your Westbank friends!

    Another good beat down at the Master Melvin.  Thanks for the opportunity to lead!

    SYITG!

     

     

     

     

     

  • 100 is the number!

    When Mulligan had to back out of Q’ing, I jumped at the chance to take the Q , especially knowing it was going to be my 100th F3 workout this year.  I arrived early and stealthily unloaded the 6 cinder blocks I have been toting around in the back of my Suburban onto the lawn behind “Touchdown Jesus”(surprise for later).    I was dreading this day, as I knew at the end of the workout, I had a burpee bet, with Willie, to pay off for our Fantasy League game, loser does the score differential in burpees, Let’s just say it wasn’t close and the number was 61 burpees!  OUCH!

    The PAX began to assemble at the front of the park and at 5:30 we were ready to go.  The Intro and disclaimer were given as well as the Announcement that this was my 100th beatdown.  I don’t think anyone could believe I actually keep track of that, but I do.  So off we went for a Mosey down to Walnut across St. Charles and back down to the nicest patch of grass Uptown, the Loyola “U” for the Warm-Up.

    Warm-Up – 100 Reps of warm- up

    SSH x20 IC

    Imperial Walkers x20 IC

    Mountain Climbers x20 IC

    Hillbillies x20 IC

    Sun Gods – 10 Fwd, 10 Rev

     

    Thang 1 -100 Rep Circuit

    Did a count-o-rama to determine we had 25 PAX divided up in to 5 groups of 5,  Five Stations setup around the lawn

    Station 1  – Dips – this was the count – 20 reps

    Station 2 – Monkey Humpers – AMRAP

    Station 3 – SURPRISE WE HAVE BLOCKS AT WPM – Curls for the Girls – AMRAP

    Station 4 – Low Slow Squats – AMRAP

    Station 5  – Plank Jacks – AMRAP

    Finished first round, that was fun, Let’s RINSE AND REPEAT!

    20 count by King Kong, and lets Mosey to the Mountain.

     

    Thang 2 – Dora 1,2,3, up the Mountain

    Run up the mountain with stops  to exercise at each turn-around.

    Partner up, Exercise are 100 Merkin, 200 Bobby Hurley’s, 300 LBC’s, combined effort

    At each turnaround:

    PAX 1  would do 10 Merkin, 20 Bobby Hurley’s and 30 LBC’s, for the count

    PAX 2 would do Shoulder taps during the Merkins, Al Gore during the Bobby Hurley’s and Flutter Kicks during the LBC’s.   Flap Jack exercises at each turnaround.

    10 Stops on the way up gets us to our required counts.

    This took longer than expected, and as the last groups arrived to the top of the mountain I realized it was already 6:11.  No time for anything else…

    Down the stairs and a quick Mosey back to the Flag.

     

    COT

    Count-o-rama, Name-o rama, NO FNG’s,  Good!   I don’t want to hear anymore Mumble chatter about my bad naming skills.   My prayers were answered as I got a reprieve till next week from the burpee bet, as Willie had to leave as soon as we were done and didn’t make it to the COT.  Now I have to dread it for another week.

    Announcements:  A group is going to Mobile to help with the new AO there on Sat  anyone is welcome to come along.   Coffeeteria at PJ’s after.

    I thanked everyone for their support and motivation they provide me every work out.  I never could have lost the weight I have, 40lbs and gotten to where I am, 100 workouts so far this year, with out all of y’all pushing me every day and holding me accountable.    Thanks again!

    Special Intentions for Rudy’s family, and an HNJ mom fighting the good fight against cancer.

    My usual , still out of breath, Prayer!  AMEN!

    Thanks, as always for the opportunity to lead!  I always enjoy it!

    SYITG!

     

     

     

  • Are You Ready for Some Football!!?

    YHC had this Q dropped in his lap Friday afternoon after realizing at WPM that Cowbell was scheduled to Q both WPM and the Mothership yet he was out of town.  With that being said I took the little time I had to try to come up with a good beatdown.  Pressure is on when it is your first time  Q’ing the Daddy of all AO’s, “The Mothership”.  Having  Q’d the Iron Pax Challenge last week I missed out on Da Parish’s Coach themed  beatdown last Saturday, and had heard how fun it was.  I wanted to continue that theme “Medulla style” as this is opening weekend for NFL football.  A crew of 14 PAX gathered at he flag  this morning, a little bit lite, by Mothership standards, but we do have 12 guys at the Blue Ridge Relay, and others out of town.  The disclaimer was given and off the PAX went for a lap around the great lawn.

    Warm up – No COP, this is Football Practice warm up, line up on “goal line”.

    20 SSH IC

    25 yard Karaoke, out and back

    25 yard Heel Slides, out and back

    25 yard High Knees, out and back

    Thang 1 – LAZY DORA’S 1,2,3, – Found this one on the website last night -Although I don’t think anything we do at F3 could be considered lazy.  So I choose to call these Medulla 1,2,3 – its Dora with out the running.  Partner up!!

    In honor of our LSU Fighting Tigers who take on Southeast LA  tonight the exercises were as follows.

    L    –  300  LBC’s –  PAX 1 does 30 LBC’s while PAX 2 does 6″ leg lift.  Flapjack every 30 reps till 300 total

    S     – 200  Shoulder Press in the Air – PAX 1 does 20 Shoulder Press while PAX 2 does AMRAP Merkins.  Flapjack every 20 reps to 200 total

    U    – 100 Up/Downs  PAX 1 does 10 Up/Downs while PAX 2 does Al Gores.  Flapjack every 10 reps to 100 total.

    Willie gave us a 20 count

    Thang 2 – S.A.I.N.T.S. – inspired by the B.L.I.M.P. routine combined with Four Corners routine.

    In honor of our beloved Saints who start their season tomorrow against Tampa Bay the exercises were as follow

    Starting in the corner closest to the flag we did exercises at each corner and finished in the center of the field.

    S   –  10 Shoulder taps (2 taps =1), run to next corner

    A   –  15 American Hammers (2 =1), run to next corner

    I    –  20 Imperial Walker Squats (2=1), run to next corner

    N   –  25 Nolan Ryan’s each side, run to next corner

    T   –   30 T-Merkins – searched the Exicon last night and this was the only T exercise I could find that would work for this. Basically a hand release                     Merkin, but you extend your arms out to a T and squeeze your shoulder blades together.  Run to the center of the lawn

    S    –  35 Slow low Squats

    Da Parish with a 20 count

    Thang 3 – Ultimate Football – After hearing all the fun they had last week playing Ultimate Frisbee, that I and others missed out on, I wanted to make that right.

    Ultimate Frisbee played with a football.   Divided teams up based on the partners we had for “Medulla 1,2,3,” which turned out to be a bad decision.  The PAX was quick to point out YHC forgot to designate shirts and skins so the first possession was a little crazy, but we got it all fixed

    2 Burpees on a turnover for the team that turned over the ball.

    5 Merkins    for each score – for the opposing team

    5 Overhead Claps by the scoring team, just something for them to do to applaud themselves.

    The disparity in speed and endurance between the 2 teams was made apparent early and OFTEN with YHC, Quick Draw and Da Parish finding ourselves on the same team opposite, Douille, Catfish and King Kong.  Let’s just say it was a shut out.  I blame the wet conditions and the wet football.  That’s my story and I’m sticking to it.

    Just as we finished the football game Tool runs up after his 7 mile run on his own just in time to join in for some Mary.

    Time was called on the Ultimate Football Game with about 7 minutes left before 7:30.  So we slow moseyed out of the wet grass to circle up for 6 minutes of Mary.  I chose the first exercise and then chose PAX to lead next exercises.

    Medulla – Dying Cockroach x 20 IC

    Willie     –  LBC’s x 20  IC

    Rudy      –  Hello Dollys x 25 IC

    Bogey      –  Penguins x 25 IC

    Douille     – Real Freddie Mercury’s x20 IC

    King Kong – American Hammers x 20 IC

    Mosey Back to the flag,  Count off, 15 PAX, NO FNG, Name-O-Rama, Announcements, Intentions

    Prayer for our Brothers in North Carolina for endurance, speed and safe travel, for Peppa and his family, for a Holy Cross football player that had to be carted off last night, and for Willie’s friend who just had kidney transplant surgery.

    Another great beatdown in the books.  Thanks as always for the opportunity to lead!  I enjoy it more and more every time I do it.  Look forward to having everyone back from their travels!

    SYITG!

  • Have Bricks will Travel

    After much Mumble chatter it was determined that the Westbank AO would probably be better served on Thursdays instead of Wednesdays.  YHC had  committed to Moist that ” if he built it I would come” to Q.  So I lived up to my commitment and made my way to the W-ank  for the extra dark and early beatdown.  Having picked up the blocks from Audubon to do the Iron Pax challenge at the Mothership last weekend they were still riding around in the back of my truck, so I thought we would put them to good use this morning.  As the clock struck 5 AM, 5 PAX gathered at the flag with one FNG.  The usual introduction and disclaimer was given and off we went. Quick mosey to the other side of the baseball field for the warm up.

    Warm Up

    All in cadence:  20 SSH, 20 Hillbillies, 20 Fwd Arm Circles, 20 Rev Arm Circles, 20 Mountain Climbers

    Line Up for an Indian Run back to Park,  with this  small Pax, every person went to front twice, at least.

    Westbankers, don’t say I never brought you anything, cause I had “presents” for  everyone.  Grab your block and Mosey to the park.

     

    Thang 1  –  Dora 1,2,3 with Blocks

    Partnered up for a little Dora – combined reps of:

    100 Squat Thruster

    200 Curls for the Gurls

    300 Chest Presses.

    PAX 1, ran the meandering track that goes around the playground, while PAX 2 reps out exercise till PAX 1 returned, flapjack and continue rep count.

     

    Thang 2 – 11’s with Blocks

    We placed our Blocks on the center line of our designated bordered by 2 trees approximately 30 yds. apart.

    On one side the exercise was lunges(2 =1)  – Starting with 10 reps – on the other side the exercise was Bobby Hurley’s starting with 1 rep.

    Perform the exercise, run across to perform the other  exercise, decrease lunges by 1 rep and increase Bobbby Hurly’s  by one rep, after each round till you get to 1 lung and 10 BH’s.  With the blocks lined up in the middle, every time you approached your block from the lunge side, 11 Bent Over Rows and when approaching your block from the Bobby Hurly’s side, 11 Goblet Squats.

    YHC had one more Thang planned but time was tight and 5:45 came quicker than anticipated.  So we wrapped up our last rounds and moseyed back to the flag.

    COT, Count-Off, Name-O-Rama, Thanks to Beiber for EH’ing our new FNG – Wreck-it Ralph, He’s 28(HATE) and likes to play video games.

    Announcements, Intentions were offered up, Sweaty Ball of Man, and closing prayer  for our intentions especially for safe travels and good luck to our brothers travelling to North Carolina for the Blue Ridge Relay.

    This AO is really building up a head of steam.  It seemed like everyone of the PAX said they had talked to or had someone in mind to EH.  I believe I have EH’d another HNJ dad, that should come out next week, as well.   Thighs volunteered to have his VQ next week at his new home AO and I passed on the flag for him to hold till next week.   Founding member Moist was out of town this week and will be having Surgery coming up and will likely miss the next 2 weeks.  Keep him in your thoughts and prayers for a speedy recovery and let’s keep this thing building up until he returns.

    SYITG!