F3 New Orleans

Author: King Kong

  • Rock City Rocks

    YHC hasn’t been at Rock City for few months because of the launch of Sweaty Bells, which is a Sunday workout with kettle bells. Willie and YHC had thought of bringing their kettle bells to a Rock City workout one day but could only imagine the mumble chatter from a PAX named Rudy. Because it’s been awhile since the last Rock City, YHC was super excited to have an opportunity to Q again for the 2nd time at this AO. YHC is very happy to see many new faces just in few months. F3 Nola is definitely growing at a great pace, which leads to a FNG, later named Scam Newton, EH’ed by Marlin. At 5:30 am, YHC gave his standard disclaimer…. and off the PAX.

    Everyone grabbed a rock and headed to the middle of the football field. Rudy apparently is not strong enough to do that because he’s so used to warming up first before the PAX pick up the rocks. But Rudy somehow managed to suck it up and do what the Q said.

    Warm-ups

    Because there are so many new PAX who have never Q’ed before, YHC took this opportunity to invite Baloo to help with the warm up exercises:

    SSHs x 30 IC

    Windmills x 10 IC

    Arm Circles and Seal Claps x 15 IC

    Hill Billies x 20 IC

    Mountain Climbers x 15 IC

    Round 1

    Picked a partner for the entire workout. Everyone lined up at the 40 yard line of the football field. While one PAX lunge walked toward the field goal post, the other PAX ran backwards to the field goal post then ran back towards his partner. Flap jack until the team crosses the end zone. Once in the end zone, each PAX did 10 burpees each. However, while one PAX was doing the burpees, the other PAX was in Goblet Squat position with the rock until his partner finished with his burpees and then flap jack.

    Round 2 – Broken up Dora

    Starting from the end zone….

    Dora Part 1 – finished 80 thrusters as a team. While one PAX was doing the thrusters, the other PAX ran out to the 40 yard line and did 10 curls and moseyed back to the PAX. Flap jack until 80 thrusters were completed by the team.

    Dora Part 2 – finished 200 LBCs with the rock as a team. While one PAX was doing LBC’s, the other PAX ran to the 40 yard line and did 10 chest presses and moseyed back to his partner. Flap jack until 200 LBCs were completed by the team.

    Dora Part 3 – finished 300 shoulder taps as a team. While one PAX was doing shoulder taps, the other PAX ran to the 40 yard line and did 20 Rocky Balboa’s on the rock and moseyed back to his partner. Flap jack until 300 shoulder taps were finished.

    Round 3 – Sprint Relay Race

    Starting from the end zone, one PAX sprinted to the 40 yard line and did 5 manmakers and sprinted back and tagged his partner. The partner did the same thing. Rinse and repeat until finishing a total of 4 rounds as a team so that each PAX did 10 manmakers.

    After the sprint, the PAX did some active stretching with “open gates” and “zombie walk” to stretch those legs and hamstrings. Mumble chatter again from Rudy saying that we should have done these stretches at the beginning of the workout and not at the end. YHC believes Rudy is just getting anxieties because college football season is almost here. And he knows how crappy the losing Irish is going to be this season. Ouch!!!

    Brought our rocks back to the pile and moseyed back to the flag. YHC didn’t managed the time correctly and ended the workout at 6:17 a.m.

    COT

    Count-a-Rama – 24 PAX, Name-a- Rama, announcements, and intentions. One FNG named Scam Newton because he is an Auburn alumnus. Once again, thank you for the opportunity to lead. SYITG

    King Kong

    Willie, King Kong, Gabrielle, and Jingle Vader managed to meet up for coffee at PJs on Magazine Street after their respective beatdown. Today was also the inaugural beatdown on UNO campus lead by Tool. During coffee, YHC found out there were 14 PAX at the newly launched AO and 17 PAX at the Skinny. There was a total of 55 PAX on the Southshore participated a workout today. Great way to start off the week!!!

  • The Day After F3 Picnic

    My family and I had a blast at the F3 Picnic on the previous day. Many M’s and 2.0’s were there. The picnic was a success thanks to all the donations and the set-up and take-down crew. T-claps to all the PAX who were involved organizing this wonderful event. Needless to say, I ate quite a bit and definitely wanted to work off all the food and drinks that I had indulged. Therefore, I was looking forward to the Sweaty Bells workout next day. I arrived 15 minutes early to set up cones on the soccer field. At 6:30 a.m., 5 strong PAX showed up with their kettle bells. I gave my disclaimer and moseyed to the middle of the soccer field.

    Warm-ups

    Circled up in the middle of the soccer field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Forward / Backward Arm Circles x 10

    Hill Billies x 20

    Self-Love x 10

    The PAX then did the following warm-up exercises with the kettle bells: kettle bell swings x 10 OYO, curls x 10 IC, thrusters x 15 OYO, manmakers x 5 OYO, chest presses x 10 IC, shoulder presses x 10 IC, halo with curls x 10 OYO (5 in each direction), rows x 10 OYO on each side.

    The Thang

    Pax left the kettle bells in the middle of the soccer field then lined up on one end of the field. Pax did the following exercises in the following sequences without stopping.

    Performed 10 slow merkins IC.

    Moseyed back to the middle to the kettle bells and performed 20 kettle bell swings OYO.

    Moseyed toward the other end of the soccer field and performed 10 right leg genuflects IC.

    Ran back to the middle and performed 20 curls IC.

    Ran back toward the original end of the field and did 20 mountain climbers IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other end and did 10 left leg genuflects IC.

    Jogged back to the middle and muscled up 10 manmakers OYO.

    Jogged to the original end of the field and did 20 Peter Parker’s IC.

    Moseyed back to the middle and did 20 chest presses IC.

    Moseyed toward the other end and did 15 lunges IC (2 = 1).

    Moseyed back to the middle and did 20 shoulder presses IC.

    Ran to the original end and did 20 Parker Peter’s IC.

    Ran back toward the middle and muscled up 20 halo with curls OYO (10 on each direction).

    Ran to the other end and did 20 low slow squats IC.

    Jogged back to the middle and did 20 rows OYO (10 on each side).

    Then moseyed back to the original end of the field.

    Round of Mary

    Douille gave us the quickest 20 seconds count. The PAX bear-crawled to the middle of the field to the kettle bells and did the following MARY exercises with the help of the PAX:

    King Kong – flutter kicks x 15 IC (with kettle bells)

    Douille – American Hammer x 15 IC (with kettle bells)

    Medulla – Penguins x 15 IC

    Mudbug – LBCs x 20 IC

    Jingle Vader – Hello Dolly x 20 IC (with kettle bells)

    Stretches

    Starting from the middle of the field, each PAX did “open gates” all the way to one end of the field. This “open gates” stretch is one of Gabrielle’s favorite. Please ask him for proper form next time you see him. The PAX did the march stretch all the way back to the middle of the field. The PAX then did few shoulders stretches and finished with the superman stretching the shoulders and back.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned and silent intentions and also safe travels. I am very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. SYITG.

    King Kong

    Gabrielle was not there at the beatdown, but he somehow made it to F2 coffeeteria.

  • Cool Front in July???

    19 strong PAX showed up on Wednesday morning with a surprise. At 75 degrees with low humidity in the middle of a brutal summer, meteorologists called it a cool front. PAX will take whatever weather Sky Q gives them. Reluctant Yankee showed up late, but he eventually found the PAX because he heard the Q’s cadence count echoing through the breeze throughout Audubon Park and Zoo. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards the field in front of Audubon Zoo.

    Warm-ups in cadence

    SSHs x 20

    Windmills x 10

    Arm Circles (both directions) x 10

    Hill Billies x 20

    Peter Parker x 20

    MCs x 20

    Parker Peter x 20

    (Total plank position time was 2.5 minutes at this point for the July ISI Challenge)

    The Thang

    Moseyed over to the statue in front of Audubon Zoo. Picked a partner. PAX did the following workouts.

    Round 1

    While one partner PAX was lunge walking from the statue to the stop sign, the other PAX was running around the loop to catch his partner. Flap jack and started lunge walking where the other PAX left off while the other partner was running the lap. Flap jack until the team reached the stop sign. Then the team will go back towards the statue from the stop sign. While one PAX was bear crawling, the other PAX was running the loop to catch up to his partner. Flap jack and bear crawled where the other PAX left off while the other partner was running the lap. Flap jack until the team reached back to the statue.

    (Total plank position time – add approximately 1 minute)

    Round 2

    DORA 1, 2, 3

    Each team finished the following exercises:

    100 – Squats

    200 – Hello Dolly

    300 – Shoulder Taps (Total plank time – add approximately 2 minutes)

    Each PAX did those exercises while the other PAX ran the same loop and flap jack.

    Round 3

    YHC decided to stay by the curbs in front of the statue and did the following in cadence:

    15 – slow incline merkins

    15 – Rocky Balboa

    10 – slow incline merkins

    10 – Rocky Balboa

    5 – slow incline merkins

    5 – Rocky Balboa

    Round 4

    PAX moseyed back to the field in front of Audubon Zoo. Picked a different partner. While one PAX was in low plank position, the other PAX did a burpee broad jump over his partner. Flap jack until each team reached the garbage can, which was about 15 -20 yards away. (Add about one minute to the plank position time).

    Sprint race – with the same partner, PAX did a sprint relay race. First PAX ran to the next garbage can and back (total distance was about 40 – 50 yards), tagged his partner and the partner did the same run. PAX did 2 rounds of the relay sprint race.

    PAX stayed on the same field and tried to find a dry spot for some Mary.

    Round 5 – Round of There’s Something About Mary

    • LBCs x 20 IC
    • Flutterkicks x 20 IC
    • Penguins x 20 IC
    • Dying Cockroach x 20 IC
    • One minute low plank hold (which added one more minute in the total plank time)

    In total – PAX planked for about 7.5 minutes. On this date, each PAX needed 12 minutes total plank time. YHC intended to help the PAX who are participating the July ISI Challenge…… including himself.

    COT

    Moseyed back to the flag at 6:15 a.m with COT. 19 PAX with a guest from F3 Cherokee, Georgia. Welcome Geek Squad. PAX are always grateful to have the physical and mental health to come out for a beatdown on a regular basis. Also prayed for safe travels for everyone during the summer. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

    Lagniappe

    F2 Picnic at the Fly is around the corner on August 3rd. Brown Bag continues to self promote on his new release at every COT. King Kong used this opportunity with “speaking of beer”, Urban South should donate some for the upcoming picnic. Douille also jumped in by informing Brown Bag that there is no free advertising at the COT and will cost you something. In conclusion, we thank Brown Bag for donating a keg to the picnic. Squeal from Patois will also provide a dish for us. Pauly D also committed to prepare a Korean Short Ribs dish. Quarter Pipe called King Kong out about Galliano’s duck wings should be at the picnic. Thank You to all the PAX who are putting this picnic together. Hope to see everyone out there on Aug. 3rd.

  • Sunday Funday

    At 6:28, only YHC was present for Sweaty Bells. YHC was ready to give himself a good beatdown. At 6:30, Squeal made his Sweaty Bells debut. At 6:33, Jingle Vader rolled up. Then at 6:36, Seaman was our final PAX on this Sunday showdown. Needless to say, only Squeal heard YHC’s disclaimer.

    Warm-ups

    SSHs x 20 IC, Arm Circles (both directions) x 10 IC (thank goodness we did this before Seaman showed up), Toe Touches x 15 IC, MCs x 20 IC, Peter Parker x 20 IC, Parker Peter x 20 IC.

    Thang 1

    Low Slow Squats x 15 IC, Shoulder Presses x 10 IC, Curls x 15 IC, Manmakers x 5 OYO, Kettle Bell Swings x 15 OYO. PAX then lunge walked with the bell to the base of the Hill and did the following exercises:

    Ran over the hill with the bell

    10 shoulder presses OYO

    Ran back over the hill with the bell

    Curls x 15 IC

    Ran back over the hill with the bell

    Low Slow Squats x 10 OYO

    Ran back over the hill with the bell

    Thrusters x 10 OYO

    Ran back over the hill with the bell.

    Thang 2 – DORA 123

    100 – lunges with the bell

    200 – pulling the bell from right to left and left to right in plank position

    300 – LBCs with the bell

    While the other PAX was running over to the other side of the Hill and back with the kettle bell.

    COT

    Finished few minutes over at 7:18 a.m. since we started a little late with the late arrivals. Always thankful for the opportunity to lead. 4 Strong PAX. 3 out of the 4 PAX made it to PJs for coffeeteria. YHC is not so sure why JV was trimming on his toe nails at PJs. Photo credit – Seaman.

  • 3 PAX, 1 Homeless, 1 Turtle, & 1 Rooster

    Hurricane Barry was hovering over the coast of Louisiana on Saturday. Not knowing if we were going to have Sweaty Bells on Sunday morning, YHC and Willie were having some whiskeys at their friend’s, Paw Patrol’s, house on the previous night.

    Our whiskey lineup on Saturday night!!!

    After many rounds of scotch and bourbon, YHC looked over to Willie and asked if we should have Sweaty Bells next morning. Willie’s response was – “Sure.” YHC posted on Mumblechatter about Sweaty Bells would be still on. Thanks to Tinkles informing YHC about the gates at the Fly were closed. YHC made a change on the AO to where the PAX normally meet at the Skinny and Birdcage. At 6:30 a.m., only one brave soul weathered through Hurricane Barry and met YHC at the shelter for a 45 minutes beatdown. It was an interesting morning. JV and YHC showed up at the shelter. First, we saw a turtle. Then a homeless guy was sleeping on one of the benches the entire time. Finally, a rooster was wandering around the shelter with the PAX for the entire 45 minutes.

    Warm-ups

    SSHs x 20 IC

    Forward Arm Circles x 10 IC

    Backward Arm Circles x 10 IC

    Toe – Touches x 10 IC

    MCs x 20 IC

    Peter Parker x 20 IC

    Parker Peter x 20 IC

    After warm-ups, PAX did the following: 10 right-leg and 10 left leg step ups with the bell, Curls x 10 IC, decline plank from the bench and pull the bell from left to right and right to left 15 times, Low Slow Squats with the bell x 10 IC (Willie showed up at this point and joined the PAX), 15 right leg and 15 left leg power ups with the bell, BLIMPS with the bell around the shelter. Because of the ISI Challenge, YHC modify the “M” as merkins to pulling the bell from left to right and right to left 20 times in plank position.

    After the Blimps, each Pax started with 11 thrusters on one end of the shelter. Then bear crawled to the other end. Then moseyed back to the beginning and did 10 thrusters. Rinse and repeat with 9, 8, 7, 6, 5, 4, 3, 2, 1 thrusters. In total, each PAX toughed out at least 2 minutes of bear crawling and 66 thrusters. Then each PAX did 15 dips in cadence followed by 10 clockwise halos with a curl in between and 10 more halos and curls in the opposite direction.

    At the end of the workout – PAX completed more than 7:00 minutes in plank position for Day 14 ISI challenge.

    Round of Mary

    LBCs with the bell x 15 IC

    Flutterkicks with the bell x 15 IC

    Dying Cockroach x 20 IC

    Penguins x 20 IC

    Hello Dolly with the bell x 15 IC

    American Hammer with the bell x 12 IC

    Finished with workout with some legs and arms stretches.

    COT

    Count-o-Rama 3 PAX, Name-o-Rama, announcements, and intentions. JV, Willie and YHC all made it to coffeeteria at PJs. Once again, thanks for the opportunity to lead.

    SYITG

    King Kong

    3 Strong PAX looking forward to coffeeteria!!!

  • Coffeeteria – Perfect Attendance on a Sunday

    7 PAX, including a FNG, arrived before 6:30 a.m. for the Sweaty Bells beatdown. While the PAX were warming up, Medulla and Yankee rolled in hot. Medulla was wearing his mandals again. YHC believes that’s back to back Sweaty Bell workouts where Medulla was sporting those stylish, Walmart Exclusive mandals. Maybe Hawgcycle will show up to his first Sunday beatdown at the Fly so that the PAX can judge for themselves who wore them best. A total of 9 PAX were ready for another beautiful, hot summer day beatdown with a great view of the overflowing Mississippi River.

    Warm-up

    Toe Touches x 10 IC

    Arm Circles x 10 IC (10 forward & 10 backwards)

    SSHs x 20 IC

    Self Love x 10 IC

    Windmills x 10 IC

    Hill Billies x 20 IC

    Swing around the waist with a bell x 20 (10 clockwise & 10 Counter) OYO

    Round One (Leg Exercises)

    Lunge walked with the bell to the 3rd light post (about 15 yards) and back to the starting point (another 15 yards). The PAX then grabbed a bench and did right leg steps up with the bells x 20 IC immediately followed by left leg steps up x 20 IC. Then facing the River, each PAX did dips x 15 IC. Gabrielle was the only one dipping with a bell on his crotch for added weight. Walked away from the bench and did Rocky Balboa on a bell x 20 IC, Goblet Squats x 10 IC, and calf raises x 10 IC.

    Round Two (Upper Body)

    Chest Presses (one arm at a time x 10 IC)

    Rows (one arm at time x 10 OYO)

    dead lifts – 10 OYO

    Curls->Squat->overhead press – 10 OYO

    Halo with curl – 10 OYO each direction (20 total)

    Kettle Bell Swings x 15 OYO

    Wife Pleasers with bell above crotch – x 10 IC

    Chest Presses (both arms) x 20 IC

    Round Three (Suicides)

    Ran about 15 yards toward the kettle bells and did 5 manmakers. Then ran back to the starting point and back to the bells and did another 5 manmakers. Rinse and repeat for total of 3 rounds with 15 manmakers.

    Same run as above except each PAX did 7 Thrusters with the bells instead of 5 manmakers. So a total of 3 rounds with 21 thrusters were completed.

    Final Round (There’s Something About Mary)

    Flutterkicks with bells x 15 IC

    Hello Dolly with bells x 15 IC

    LBCs with bells x 20 IC

    COT and Lagniappe

    Count-o-Rama 9 PAX with 1 FNG, Name-o-Rama, announcements, and intentions. Welcome FNG Towelette. Because he is Moist’s son with “Wetmore” as his last name, Towelette seems appropriate. Also, continued prayers for Angie’s List father’s treatment and battle against cancer. This was my first time witnessing a perfect attendance at Coffeeteria after a beatdown. All 9 PAX showed up at the most expensive PJs in town, but I can never put a price tag on any F2 gathering with all you overachievers who make me accountable every morning at a 5:30 beatdown. Once again, thanks for the opportunity to lead. I am always grateful to be able to workout with the PAX.

    SYITG

    King Kong

  • New Challenge – The 69ers

    Few uptowners traveled the 2 miles outside of their home radius. Therefore, most never had the chance to experience the H8 on the other side of the world. F3 Nola even designed a mudgear shirt with an “H8” logo on the back. Uptown deserves to have its own challenge called the “69ers.” YHC remembers that Tool Q’ed a Mini H8 with 4 laps as a practice run for the actual H8 with 8 laps. It’s called 69ers because a practice workout will have 6 laps. When it’s time for the actual challenge, it will be 9 laps. More importantly, the laps are in figure 9 or upside down 6 route. Today, YHC only has time to Q a 6 laps practice run for the very first introduction. Hopefully in a few months, YHC will bring this challenge on with 9 laps. The goal is to finish the 9 laps within 30-32 minutes. Three figure 9 laps equal to approximately 1.25 miles. Therefore, 6 and 9 laps will be about 2.5 and 3.75 miles, respectively. Maybe one day, we can all have a mudgear shirt with a “69” logo on the back. I’m sure it will be an hot item. Just imagine Gabrielle with his tight-fit mud gear with “Gabby & 69” on his back.

    Warm-up
    19 brave PAX showed up this morning not knowing that they were about to get a piece of the “6” of the 69ers. Quick disclaimer and moseyed to the parking lot in front of Audubon Zoo with the following exercises:

    Toe Touches x 10 IC
    SSHs x 20 IC
    forward arm circles x 10 IC
    reverse arm circles x 10 IC
    Hill Billies x 20 IC
    Mountain Climbers x 20 IC

    Introduction of the 69ers

    Lap 1 – Start at point A with 6 hand-release burpees (Hurpees). Run towards Magazine Street and make a U-Turn back towards Point B. At point B – 6 more hurpees, then bear crawl for about 15 yards to point C. Then mosey back to point A. Lap 2 – same route except with 5 Hurpees at point A and B. Lap 3 with 4 Hurpees at point A and B…. you get the idea. At the last lap 6, finish with 1 hurpees and the run. Total distance for the 6 laps is about 2.5 miles. The goal was to finish the race under 20 minutes. T-claps to Beiber being the only one finishing under the 20 minutes at about 19.5 minutes. Also T-Claps to Douille and Tinkles finishing 2nd and 3rd. Tinkles finished right under 22 minutes.

    While waiting on the “6” (how fitting), PAX did rocky balboa x 20 IC. Then the PAX headed to the grass field in front of the Zoo and did a round of Mary with the following exercises:

    LBCs x 20 IC
    Hello Dolly x 20 IC
    Dying Cockroach x 20 IC

    Moseyed back to the flag for COT. During the run back, few PAX were asking YHC what’s an “H8?” Hopefully, in a couple of months, YHC will challenge not just Uptowners but all PAX to come to Uptown for the 69ers challenge (9 laps within 30-32 minutes mark). Once again, I am always grateful to workout with my F3 brothers. Thanks again for the opportunity to lead. SYITG.

    King Kong.

  • Happy Father’s Day!!!

    Pre-Celebration

    8 PAX decided to start off Father’s Day right with a Sweaty Bells workout at 6:30 a.m. T-claps to Hokie Pokey and Yankee on going straight to the Father’s Day Race in Audubon Park right after the beatdown. Because of this, I’ve decided to change today’s workout duration from 1 hour to 45 minutes so that they would have enough time for registration and other fun stuff before the race. Douille was planning on signing up for the race, but he found out earlier that registration costs $35 per person for a 2 miler and he said “no thanks.” He didn’t want to spend $140 for his family to run around the park once when we do that for free at the Skinny and Birdcage. Thank goodness we have F3 (no need to spend that $140). At 6:32 a.m., I gave my standard disclaimer and off we went to the field right next to the River. We got a much better view of the River and also more shady because of the trees. I received a stamp of approval from Angie’s List, who seems very happy about moving to this field away from the sun. I started the day wishing every dad a Happy Father’s Day!!! Lets celebrate this special day.

    Warm-up

    Windmills x 10 IC

    SSHs x 20 IC

    Forward Arm Circles x 10 IC

    Backward Arm Circles x 10 IC

    Hill Billies x 20 IC

    Mountain Climbers x 20 IC

    1st Celebration

    Shoulder Presses x 15 IC

    Curls x 15 IC

    Thrusters x 10 OYO

    Manmakers x 3 OYO (few PAX questioning why only 3)

    Calf raises x 10 IC

    Kettle Bell Swings x 20 OYO

    In Plank Position and pull the bell from one side to another x 20 OYO

    Halo x 20 OYO

    2nd Celebration

    I previously marked the field with cones. Pax lined up on one end of the field. Carrying his own sweaty bell, each Pax did the following exercises in the following sequences without stopping.

    Started off with 15 slow merkins in cadence.

    Moseyed to the middle and performed 10 kettle bell swings OYO.

    Moseyed toward the other end of the field and performed 20 mountain climbers in cadence.

    Ran back to the middle and performed 10 manmakers OYO.

    Ran back toward the end of the field and did 20 Peter Parkers in cadence.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other end and did 15 curls in cadence.

    Jogged back to the middle and did 10 more manmakers OYO.

    Jogged to the end of field and finished with 15 chest presses in cadence.

    To sum up our 2nd celebration, Pax did 15 merkins, 20 manmakers, 10 kettle bell swings, 40 mountain climbers, 40 Peter Parkers, 15 thrusters, 30 curls, and 30 chest presses. We ran the entire time with a sweaty bell. Medulla gave us a 20 count after the workout.

    3rd Celebration

    11’s – We started off with 10 leg raises with or without the bell on one end and did 1 merkin on the other end of the field. But every time we passed through the middle of the field, we did 11 kettle bell swings. Next round would be 9 leg raises… then 2 merkins. You get the idea… about half way in the workout – mumble chatter from couple PAX saying that’s a lot of kettle bell swings. I looked at my watch, and I agreed by quickly modifying the swings with 5 reps instead of 11. With that being said, I had to call off the celebration shortly after because we were about to run out of time. T-claps to 86 and Medulla being the only ones finishing the entire 11’s.

    4th Celebration

    Round of Mary

    American Hammer with the bell x 15 IC

    Flutterkicks with the bell x 20 IC

    LBCs with the bell x 15 IC

    COT & More Celebration at Coffeeteria

    No FNGs. Announcements and intentions. We are always grateful and thankful to be able to spend Father’s Day with our F3 brothers. Medulla and I went to CCs for some coffee after the beatdown. We ran into a well-dressed Woop at CCs before his Sunday mass service. And guess who showed up just for coffee but not for the beatdown????….. Gabrielle. What a great way to start off our Father’s Day. Thank You again for the opportunity to lead. SYITG.

    King Kong

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • Relay Race – 8.5 Teams Got Stronger Today

    17 PAX managed to meet up on a humid, sunny Wednesday morning. Summer is coming since the Knight King was handled by a teenager. PAX will miss the cool, dry air for the next 6 months. Welcome back – PaceCar from F3 Houston and Hand Grenade from San Antonio. At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Band Stand and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Grass Grabber x 10

    Self Love x 10

    Hill Billies x 20

    MC x 20

    PAX did BLIMPS down the Oak Alley. Stopped at each light post and did the following:

    5 Burpees

    10 Lunges (2 is 1)

    15 Imperial Walkers (2 is 1)

    20 Merkins

    25 Plank Jacks

    30 Squats

    Got back on the running track of Audubon Park and ran to the front of Audubon Zoo where the PAX normally do DORA.

    Relay Race

    Partnered up. YHC stressed this is a team race. While one PAX was resting and waiting in front of the Zoo, the other PAX was sprinting to the first light post, did 3 Hand-Release Burpees (Hurpees), and sprint back. Tag his partner and flap jack where the 2nd PAX ran to the same first post and did 3 hurpees. This is the sequence of the Relay Race:

    to the first light post with 3 hurpees

    to the 2nd light post with 30 LBCs

    to the 3rd light post with 3 hurpees

    to the 4th light post with 30 shoulder taps (2 is 1)

    to the first light post with 2 hurpees

    to the 2nd light post with 20 LBCs

    to the 3rd light post with 2 hurpees

    to the 4th light post with 20 shoulder taps (2 is 1)

    to the first light post with 1 hurpees

    to the 2nd light post with 10 LBCs

    to the 3rd light post with 1 hurpees

    to the 4th light post with 10 shoulder taps (2 is 1)

    YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between and there will be a prize for the first, second, and third place teams – more burpees 🙂 T-claps to Bartman & King Kong, G-Spot & Yankee, and Tinkles & 86 for finishing 1st, 2nd, and 3rd, respectively.

    Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Yankee – O Dolly

    PaceCar – Monkey Humpers x 25 IC

    Quarter Pipe – Willie Wrecker x 15 IC (Willie Wrecker is BACK!!!)

    G-Spot – Real Freddy x 20 IC

    Moseyed back to the flag at 6:15 a.m.

    COT

    Count-O-Rama 17 PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. I am always grateful to be able to workout with the PAX. SYITG

    King Kong

    PaceCar needs to take a better pic.