14 Pax got up to welcome the weekend at the Mothership on this beautiful fall day.
The Warm up
After a disclaimer by the Flag, we moseyed to the great lawn area and went through 10 minutes of stretching without any cadence. 30-45 seconds of Cross Body Arm Stretches for each arm; 30-45 seconds of Shoulder stretches for each shoulder; 30-45 seconds of Adductor Stretch w/ Tspine Rotation in each direction; 30-45 seconds of Lunges; 10 -15 yards out of Bear Crawl and then back with Crawl Bear focusing on flat backs and shims parallel to the grounds; 30-45 seconds of One legged bend overs with coupon for each leg.
The Thang
Dora style workout (except every thing was 100) with 7 teams of two. Whenever the team finished they were rewarded with shoulder taps until all 7 teams were completed.
Round 1 100 Triceps with coupons and Rifle carries
Round 2 100 Overhead Presses and Duck Walks
Round 3 100 Sumo Squats and Carrying coupon
Round 4 100 Staggered Merkins and Overhead carries
Round 5 100 Curls and Lunges
Round 6 100 KB swings and Crawl Bears and Bear Crawls
We then closed under the peristyle with Ascending testicles for one minute (twice) and a rinse and repeat of the pre-thang stretching
On a beautiful Morning the Q showed up at 0510 and a FNG showed up at 0515. The Q took time to welcome the FNG and explain the 3 F’s of F3 and the 5 Core Principles as the Q prepped by gathering coupons for the workout.
The warm up
As a total of 6 Pax were ready at 0530 we moseyed from 45th & Erlanger a few feet to the concrete pathway nearer the playground where the warm up was a quiet series of stretching exercises including Cross-Body Arm stretches, tricep stretches, self love and quad stretches.
The Thang
Three teams of two prepared for a Dora style workout where the Q picked a target number of reps for each team while the alternating 2nd member moseyed about 25 yards away and back with the coupon.
The exercises included:
100 curls with coupon while 2nd Pax would rifle carry their own coupon… 200 Triceps with coupon (modified down to 100!!!!!!) while 2nd Pax would rifle carry their own coupon…100 crossover staggered merkins while 2nd Pax would carry “of choice” their own coupon…200 Thrusters while 2nd Pax would carry “of choice” their own coupon… 300 bench presses while 2nd Pax would carry “of choice” their own coupon…. 200 Plank pull throughs while 2nd Pax would carry “of choice” their own coupon.
We concluded with COT, naming of FNG brought by @Woodstock … Bobby used to sell hearing aids so “What’s That? seemed and appropriate name since we weren’t sure how to spell Huh?
Thanks, as always, for the privilege of working out with my F3 Brothers!
I had the honor of noticing the scheduled Q had also volunteered to proctor the IPC at Pontiff so I volunteered to Q this workout on Friday, September 25, 2020. As today is the day the site Q was burying his dad at the Veterans’ Memorial Cemetery, it was only fitting to create and workout to honor @cmouney’s dad.
Claude F. Mouney, Jr. passed away on Saturday, September 12, 2020 in New Orleans, LA at the age of 80. He was born in New Orleans, LA and lived in Metairie and Covington, LA for most of his life. He was a graduate of Redemptorist High School, class of 1958. Claude honorably served in the United States Air Force. He then went on to graduate from Tulane University, class of 1972 where he earned his Bachelor of Science degree. His careers included Aviation Pilot for Chevron Oil Co., Stockbroker for Merrill Lynch, and concluded his careers as a Financial Controller in the hospitality industry when he retired from N.O. Tours. He was an active parishioner of St. Jane de Chantal Catholic Church where he served on the St. Jane Pastoral counsel as chairman of the finance committee. Claude was a member of SJDC Knights of Columbus and was elected Grand Knight and served many years as treasurer. Rumor has it, Claude may be responsible for the wear Red on Friday’s to REMEMBER EVERY DEPOLYED making it to New Orleans. Claude started the Red Shirt Movement with his coffee club and the Knights of Columbus.
He enjoyed the outdoors, camping, hunting and fishing. He also adored his dogs Heidi, Laney, and Lilly. Flying was his true passion and he learned to fly at the young age of 16.
Devoted father of Craig A. Mouney aka F3 Paris Hilton (Lauren), Claudette Mouney, and Clayton Mouney aka F3 Mambi (Kristie).
Son of Claude F. Mouney, Sr. (Kathryn) and Iris Folse Vogt (Louis). Brother of Donald J. Mouney (Cathy). Grandfather of Jessica, Joseph, Jacquelyn, Camille, Anthony, Carter, and Grace. Great grandfather of Sophia, Joe Joe, and Elaine.
Relatives and friends of the family attended a standing room only Catholic Prayer Service at Serenity Funeral Home in Covington, LA 70433 on Thursday, September 24, 2020.
Inurnment took place Friday, September 25, 2020 at Southeast Louisiana Veterans Cemetery, hours after this tribute workout.
The Tribute
5 Pax gathered on top of the levee where the workout began with the Q greeting everyone and explaining today’s tribute to Claude and well wishes to Mambi & Paris Hilton & family and challenging all Pax to do their very best to perform each exercise and push themselves in tribute. We moseyed down the levee to plant the flag and onto the far side of the pump station while doing high knees and butt kicks to loosen up.
Once we got to the other side we started today’s version of Blimps with
B – 80 Big Boi sit ups stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We then moseyed back to the flag side of the pump station for
L – 80 Leg Lifts stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We moseyed back to the far side of the pump station for
I – 80 imperial Squat Walkers, stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We then moseyed back to the flag side of the pump station for
M – 80 Merkins – hand release x2, stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We moseyed back to the far side of the pump station for
P – 80 Plank Jack’s straight through
We then moseyed back to the flag side of the pump station for
S – 80 Shoulder Taps straight through
@vincegremillion then lead us through some stretching before closing with our COT and lifting Mambi up before we departed.
7 Pax showed up at 45th & Erlander at 0530 to break in the new AO known as The Joy “of dry feet” at The View.
The Q welcomed folks on the street with a reminder of the 5 Core Principles of F3 ~ Always free ~ Open to ALL men ~ Help Outdoors (rain, shine, heat, humidty) ~ Peer led ~ Close with a COT and a reminder with the new AO starting on the street to be respectful of the neighbors who were still sleeping.
The warm up consisted of self love, arm circles, and Chinook… none of which were done in cadence so we could keep the noise level virtually non-existent on the street.
We then each grabbed two cinder blocks and did a farmers carry up the paved walkway to the top of the level so we could enjoy The View while still having dry feet 😉 Once on the top we spaced out for social distancing and to allow space to start our stack
Round 1 ~ Do a burpee, jump over the block, do another, repeat for 5 burpees
Round 2 ~ Repeat round 1 and now add 10 cross over merkins with one hand on cinderblock…. so left hand on block, right hand on ground, do a merkin for one; walk hands over block so right hand on ground and left hand on block, do a merkin for two; repeat for 10 merkins
Round 3 ~ Repeat round 2 with 5 burpees, 10 merkins plus add 15 curls
Round 4 ~ Repeat round 3 with 5 burpees, 10 merkins, 15 curls plus add 20 step ups with high knees (10 each leg alternating for a total of 20)
Round 7 ~ Top of the mountain ~ Repeat round 6 plus add 35 tricep presses
Round 8 ~ Coming back down… repeat round 6
Round 9 ~ Repeat round 5
Round 10 ~ Repeat round 4
As the Q realized he was over-ambitious in his stack & unstack quest and time was running out because he failed the group by designing and unrealistic stack and unstack in the allotted time; we farmer’s carried our blocks back down to the base at 45th and Erlanger for COT.
Four brave PAX saw the weather and still got out of bed and came to the final Robeline “Joy” AO and met the new “Joy (of dry Feet)” AO.
We gathered and noted the nasty clouds to our west and ran towards them with A Washington Football Team Run (formerly known as an Indian Run). We made a couple stops along our journey for a View of The View over Lake Pontchartrain. Stop #1 ~ 15 low slow squats and 15 Merkins; Stop #2 ~ 15 Wife Pleasers and 15 box cutters; Stop #3 15 Imperial Walkers and 15 Big Boy Sit Ups. We finished our journey along the levy at the new AO location (starting next Monday) at 45th and Erlanger.
We came down the levy towards Esplanade and went to explore the playground for some more ab work with 15 more box cutters, 15 more wife pleasers and 15 more sit ups before starting our journey back to the starting point.
On our way back, we periodically stopped to disburse down the levy to do exercises called out on a rotating basis.
We gathered back at the start for 9 minutes of Mary before COT, announcements including telling others about next Monday’s new meeting place and a pitch for Q Source on Tuesday nights. We then lifted up all expecting parents, and our F3 brothers who are dealing with health issues and closed with gratitude for F3.
We then took a knee out of respect not rebellion and thanked our Loving Father!
At 0530, six PAX gathered at the View for a workout in honor of my 2.o’s 12th birthday….
After the disclaimer we started our Warm up with: 12 Side straddle hops, 12 Abe vagoda, 12 grass grabbers, 12 arm cirlcles and 12 big boy sit ups
The Thang … We moseyed down towards Treasure Chest and grabbed heavy rocks for just 12 reps of chest presses (at a time)…
12’s not 11’s…. 12 Chest presses, run up and over the levy then 12 burpees… back to the Lakeside of Levy for 12 more presses and back over to the riverside for 12 lunges… back Lakeside for 12 more presses and back to Riverside for 12 Imperial Walkers, back to Lakeside for 12 more presses and back to riverside for 12 Merkins…. you got the idea…. presses, planks jacks, presses and squats… BLIMPS is only six letters so we had to repeat to get to 12 up and over the levy round trips 😉
Now for a new and lighter rock and a ring of fire, except to 12 not 10. Three rounds of Al Gores and curls and three rounds of rocks over heads and shoulder presses.
At 0630 after a brief intro and disclaimer by Hokie, Hokie and Catfish decided to lead 4 Pax in some new stuff focusing on strengthening our feet, arches of our feet, and toes by asking the Pax to remove their shoes.
Part of the disclaimer by Hokie was not all workouts have to be beatdowns, even when Catfish is involved 😉 The links for these new exercises are https://posturedirect.com/how-to-fix-flat-feet/ and https://posturedirect.com/improve-your-ankle-dorsiflexion/
We did have a 5th Pax join us during our Foot Focus warm ups
After 10 minutes of foot focused exercises we continued our warm up with big arm circles both forward and backward and Abe Vigodas
The Cinderblock party then started with 1 minute of right leg step ups onto the cider blocks raising trailing knee as high as possible and 1 minute of left leg step ups, followed by 4 minutes of burpees jumping over the cinder blocks after each burpee. Then 1 minute of right leg step up and leap over the cinder blocks and one minute repeat with left leg.
Next was another disclaimer about protecting our backs followed by two minutes of lunges with twists while holding cinder blocks close to our chests and two minutes of Sumo Squats with Cinder blocks.
We concluded our front of NOMA tour with two minutes of bench presses with cinder blocks before doing farmer carries with two cinder blocks each to the back of NOMA.
Once at the back of NOMA, before closing with our usual Sunday Morning ritual, we assumed one legged endurance squats with left leg up followed by one minute right leg up while in squat position…. no cinder blocks!!! We finished with Sunday mornings and a farmers carry back to the flag.
It is always a pleasure to create something new to change up our workouts so we can not be accused of being predictable. I thank Catfish for the very different beginning and would not be surprised to see us do that again as I believe all agreed it was good!
We closed with our COT lifting up our F3 brothers and giving thanks for F3!
All in attendance left with two party favors, their own set up two F3 coupons. We then had 120% attendance at coffeeteria as Gabby joined us at PJ’s.
At 0530 it was already hot and humid for The Whoopie at The View but that did not deter 6 Pax from the challenge of getting out of bed in the gloom.
After a very brief disclaimer we moseyed toward the Wilson Canal Pump Station at a leisurely warm up pace. Once at the pump station we started with Merkins for Merica to Thunderstruck by AC/DC for 5 minutes of planking and Merkins.
We then entered a Merkins for Merica Dora. Pax 1 would run downhill toward Lake Pontchartrain and towards the Treasure Chest, then Bernie Sanders up the walkway to Pax 2 who was starting on 100 T-Merkins. As we were about half way through the 100 T-Merkins, we picked up a 7th Pax member.
After each group had their 100 T-Merkins, we followed with 200 Wide Merkins and 300 Shoulder taps.
We then moved over to the wall for 1 minute of people’s chair, 1 minute of wall handstands and another minute of people’s chair before returning to our Flag-less starting location for 5 minutes of Mary and the COT.
During the announcement portion we mentioned the upcoming Gnarley Nutria and promoted the Tuesday nights with Q Source.
https://f3nation.com/q-source-index/
Next Tuesday we will cover the Whetstone which is mentoring with the analogy of the whetstone sharpening a blade
Tuesdays at 7:30 pm via zoom or in person with a little F2 (fellowship) starting at 7 pm.
Felipes off Claiborne on S Miso between Frostop and Elio’s
During the intentions we lifted up those struggling with health issues, along with those struggling with mental, emotional, marital difficulties and those dealing with their jester deamons. We closed with giving gratitude for F3!
God Bless America and thank you for the opportunity to push myself and hopefully push those present with my version of Merkins for Merica.
The weather was perfect at 64* for 12 men to gather in the gloom during this time of uncertainty to push each other and to control what was in our control.
Safety does matter!
As we started to gather we immediately moved towards the football field to give us extra social distance rather than gathering in the confines of the fence, With an opening disclaimer about the Q not knowing if the virus can linger on rocks and therefore no rocks would be used today we took a nice 400 m mosey around the track before meeting in the middle of the football field along some cones that made their way to the field around 5:10 this AM
EMOM’s of BLIMPSS … with no breaks
The Q announced as we lined up midfield the BLIMPS would be done with each exercise lasting for one minute and immediately leading into the next exercise without any breaks between the EMOM (to eliminate any confusion on last week’s debate on EMOM’s and breaks). One minute of Burpees, one minute of Lunges, one minute Imperial walkers, one minute of Merkins, one minute of Plank jacks, one minute of Squats and then one minute of Suicides (utilizing the cones).
The Q then had Rev Sox give us a 20 count and we moseyed back to the track.
Another 400m mosey followed by BLIMPSS round 2 – One minute of Burpees, one minute of Lunges (Backwards lunges this time), one minute Imperial walkers, one minute of Merkins, one minute Plank (not plank jacks), one minute of Squats and then one minute of Suicides (utilizing the cones) ~ This time we did the suicides in reverse at request of Mahatma.
Back to the track for another 400 m mosey and then round 3 of BLIMPSS repeating round 2 with the lunges going from midfield of the football field to the end zone.
Mahatma gave us a 20 count as we made our way to the end zone area of the track for our last rendition of BLIMPS. This time we only moseyed about 100 m and then did 19 of each (BLIMPS) then another 100 m. It was noted as folks were planking for the 6, one could see steam rising from our backs.
We then gathered at a safe distance for countarama, nameorama, announcements, intentions and closing prayer.
Walleye lets us know about the young attorney from St. Ann’s who was misdiagnosed with the flu and is now in EJ ICU with COVID-19.
We closed with prayers and lifted up all those brothers dealing with adversity, injury, cash flow changes, health issues, families with health issues, life changes from COVID 19 and encouraged each other to recognize COVID 19 is real and to exercise prudent precautions to protect each other and our families.
Be safe my brothers! Thank you for pushing this 60 year old man to be better!
Run for 6 minutes ~ Stop for 10 pushups… Run 2nd 6 minutes ~ Stop for 10 pushups~~~ Turn around and repeat on way back to practice track ~~ 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
The Thang ~ Part 2
Run hard 100m, Jog 300 meters… stop and do 10 push ups ~ Run 200, jog 200, 10 more push ups… run 300, jog 100, 10 more push ups… run 400 and do 10 more push ups…. ~~ that’s 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
For the overachievers ~ There was a part 3
Run 800, 10 push ups… run 1200, 10 pushups, run 1600, 10 push ups, run 200 with 10 more pushups
