Author: King Kong

Sweaty Bells on Cinco de Mayo

Pre-Thang

When Hawgcycle posted May’s ISI Challenge, YHC was excited to see that there will be a workout every Sunday. Hawgcycle even called YHC out “@King Kong We have one if someone gets it going.” Without any hesitation, YHC nominated himself to Q the first Sunday Uptown workout. YHC originally wanted to meet at the Audubon Park entrance on St. Charles Ave because YHC wanted to go to places where we don’t go often. YHC was thinking to explore Tulane Campus, possibly to the Yulman Stadium since YHC is an alum. However, Yankee was messaging YHC about how he really wanted to have a Kettle Bell Workout in NOLA because it was never done before and that other AOs in other cities have dedicated Kettle Bell workouts. Yankee even suggested maybe the new AO can be the Hill at the Fly behind Audubon Zoo. YHC couldn’t agree more because the Uptown AOs lack a workout with weights. Cinder blocks were introduced at the Skinny and Birdcage during last year’s ISI Challenge. The PAX used those blocks for about 6 months until the maintenance crew of Aududon Park discovered them and tossed them away. This would be a perfect opportunity to bring weights back with kettle bells. With all that being said, Yankee didn’t even show up for the Inaugural Sweaty Bells Workout 🙂

YHC couldn’t ask for better weather. It was a cool, dry, sunny morning in the low 70’s. At 6:30 a.m., 8 strong PAX showed up by the Hill. YHC gave his standard disclaimer, and the PAX brought their kettle bells to a flat, smooth, soccer field right next to the hill with warm ups.

Warm Ups in cadence:

Hill Billies x 20 (with the help of Tool because YHC needed to get his phone out of his car).

Windmills x 15 (with the help of Tool)

Grass Grabber x 10

SSHs x 20

Forward Arm Circles x 10

Backward Arm Circles x 10

Peter Parkers x 20

Then a warm up jog to the end of the soccer field and back leading to our first set of exercises with our beloved kettle bells

Thang 1

Low Slow Goblot Squats x 20 IC

Curls x 15 IC

Kettle Bell Swing x 20 OYO

Triceps x 10 IC

Thrusters x 10 OYO

Rows x 10 IC

Reverse Grip x 10 IC

Overhead presses x 10 IC

High Pull x 10 OYO

Then moseyed to the end of the soccer field and back.

Rinse and repeat the same exercises with a different amount of reps.

Thang 2 – AMRAP

AMRAP in 3 minutes with the following exercises to celebrate Cinco de Mayo by doing each with 5 reps: 5 thrusters, 5 curls, and 5 SSHs = one set. Each round was 3 minutes. Then rested 1 minute. Rinse and repeat. The PAX did a total of 3 rounds. Every time a PAX finished one set of 5 thrusters, 5 curls, and 5 SSHs – he shouted out the number of set he just finished. YHC believes the highest was 10 sets in 3 minutes.

Thang 3 – DORA

Partnered up with a DORA 1-2-3 (100 curls, 200 kettle bell swing, 300 LBCs with or without the bell). While one PAX was doing those exercises, the other PAX was running up the hill and back with his kettle bell. In the middle of the workout, YHC called for modification with 150 kettle bell swing instead.

Round of Mary

With the help of the PAX, each PAX called out an exercise:

1.) Angie’s List – Penguins x 20 IC

2.) Peppa – Protractor

3.) Hokie Pokey – arm circles x 20 IC

4.) Tool – American Hammer with or without the bell – 20 IC

5.) Jingle Vader – flutter kicks with or without the bell x 20 IC

6.) Gabrielle – Reverse Mountain Climber x 20 IC

7.) Rev-It – Dying Cockroach x 20 IC

Finished at 7:31 a.m.

COT

Count-O-Rama 8PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. The PAX met up at PJs on Magazine St. after the workout. Always a pleasure and honor to workout with the PAX. I hope the Sunday workout will stick around beyond May. SYITG

King Kong

Inaugural “Sweaty Bells” Sunday

+7

May 5, 2019
Birthday Q – “FORTY” – “one”

YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!

Warm-ups

Short mosey to the base of the WPM and did the following in cadence:

Grass Grabbers x 10

Windmills x 10

SSHs x 20

Self Love x 10

Mountain Climbers x 20

The WPM

Starting at the base (first ramp) of the WPM:

1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.

2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.

3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.

4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.

5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.

HIIT (High Intensity Interval Training) Race

YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.

Circled up for a quick Round of Mary:

Hello Dolly x 20 IC

Dying Cockroach x 20 IC

Ran down the stairs back to flag and finished at about 6:17 a.m.

COT

Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG

“FORTY” – “one”

King Kong

+7

April 26, 2019
Dog Poop on the Levee
20 strong PAX showed up on a damp, muggy Monday morning. Two showed up late. One eventually found the group by the levee while the other PAX ended up working out on his own. Audubon Park is one AO that you have a 10 percent chance of finding the group once the clock strikes past 5:30 a.m. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

Moseyed on Magazine Street towards those overpriced condos on Walnut by the levee. YHC found a well lit field and decided to do the warm ups there so the PAX can wake up all those affluent condo owners.

Warm-ups in cadence

Toe Touches x 10

Windmills x 10

SSHs x 20

Self Love x 10

Hill Billies x 20

The Levee with Dog Poop

Walked over to the levee. We did the following sets.

Set 1

Started at the base of the levee. After each exercise, each PAX ran up the levee and back down to the base. By the end of the first exercise, YHC saw Jingle Vader running towards us. He first ran all the way to the only Hill in New Orleans at the Fly to look for the PAX. Somehow, he ran along the levee from the Fly to where the PAX were. T-claps on finding the group in the middle of darkness. JV is the 10 percent YHC was referring earlier.
- 10 Burpees OYO
- 20 Lunges IC
- 20 Imperial Walkers IC
- 20 Merkins IC (slow version)
- 20 Plankjacks IC
- 20 Slow low Squats IC
Few PAX recognized YHC was leading a modified BLIMPS workout in the middle of it.

Set 2

Started at the base of the levee. After each exercise, each PAX ran BACKWARDS up the levee and back down to the base.
- 10 Burpees OYO
- 20 Mountain Climbers IC
- 20 Peter Parkers IC
- 20 Parker Peters IC
- 20 Shoulder Taps IC
Set 3

Started at the base of the levee. After each exercise, each PAX bear crawled up the levee and ran back down to the base. However, during the first round of bear crawl, a lot of mumblechatter about dog feces. YHC didn’t feel any while bear crawling but definitely caught a whiff of massive dog poop from Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and Chihuahua. YHC quickly called for modification from bear crawling to running up the levee for the remaining rounds of exercises. Many PAX showed signs of gratitude toward the Q for making the change.
- 10 Burpees OYO
- 20 Genuflex IC
- 20 Jump Lunges OYO
- 20 Jump Squats OYO
Moseyed to the front of Audubon Zoo and did the following:
- Curb Jumps x 20 IC
- Slow Derkins x 20 IC
- 6-inches Boxcutter x 15 IC
- Little Holding Crunches x 20 IC
- Dying Cockroach x 20 IC
COT

Moseyed back to the flag at 6:16 a.m with COT. Upon arriving at the flag, YHC realized Iron Horse from Tallahassee was there. He was late. He falls in the 90 percent category where it’s almost impossible to find the PAX after 5:30 a.m. However, he looked like he gave himself a great beatdown. We are happy to have Iron Horse back for the week. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

King Kong

+7
April 9, 2019
Partner Up the WPM

28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!

Warm-ups

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

Grass Grabbers x 10

Windmills x 10

Imperial Walkers x 20

Self Love x 10

SSHs x 20

Mountain Climbers x 20

The WPM

Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.

1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).

2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.

3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.

4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).

5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.

6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.

Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.

COT

Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

King Kong

+5

March 31, 2019
Uptownship

At 6:25 a.m., YHC only saw one other car in the parking lot. YHC had a feeling this may be the smallest group of PAX at the Mothership. Many HNJ PAX were at the T-Bois concert down by the Bayou. Few strong PAX were representing F3 Nola at the Spartan Race in Mobile, AL. T-Claps to Triple Shift, Hokie Pokey, and Fracsac for challenging themselves on completing such a challenging obstacle course. At 6:30 a.m., 5 strong Uptown PAX gathered by the imaginary flag on a cool, wet, rainy Saturday for a beatdown. Uptowners took over the World…. now known as the Uptownship.

Warm-ups

Short mosey to the Peristyle and did the following:

SSHs x 20 IC

Windmills x 10 IC

Grass Grabber x 10 IC

Imperial Walkers x 20 IC

Inch Worm Merkins x 5 OYO

Hill Billies x 20 IC

Mountain Climbers x 20 IC

High Intensity Interval Training (HIIT)

The PAX stayed at the Peristyle and performed the HIIT. The purpose of HIIT is to give it all you got for one minute to get your heart rate up and then rest a minute. The PAX did the following exercises in this order:

1.) Mountain Climber Merkins – do 10 MCs then end with one merkin = one round. Do as many rounds as possible in one minute and scream out each round upon completion. Rest one minute.

2.) Bobby Hurleys – Do 10 Bobby Hurleys = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.

3.) Leg Raises – Do 10 of these = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.

4.) Jump Lunges – 10 lunges = one round. same as above. Do as many rounds as possible in one minute. Rest one minute.

5.) Burpees – 5 burpees = one round. Do as many rounds as possible in one minute. Rest one minute.

6.) Hello Dolly – Do 10 of these = one round. Do as many rounds as possible in one minute. Rest one minute.

Rinse and repeat for another round. So in total, the Uptown PAX toughed out 12 minutes of HIIT.

The Thang

The Uptown PAX moseyed to the fountain in front of NOMA and ran into about 14 Metry PAX plus Quincy from Uptown at the Muscleship. Yes Bogey – you count as a Metry PAX.

Round 1

50 Rocky Balboa IC in front of NOMA,
to the fountain with 15 Derkins IC
to the 2nd light post with 20 Plank Jacks IC
to the 4th light post with 20 Low Slow Squats IC
to the 6th light post with 20 Genuflex x IC
to the 8th light post with 20 Peter Parkers IC

Moseyed back to the steps in front of NOMA

Round 2

30 bunny hops IC in front of NOMA
to the fountain with 15 dips IC
to the 2nd light post with 10 merkins IC
to the 4th light post with 20 Parker Peters IC
to the 6th light post with 20 King Kong shoulder taps IC
to the 8th light post with 20 Mountain Climbers IC. Then moseyed back to the steps in front of NOMA with a 30 seconds rest.

Then moseyed back to the flag and ended with 10 Nolan Ryans on each side IC by Gabrielle.

COT

Count-O-Rama 5 strong UPT PAX, Name-O-Rama, announcements, intentions. No FNGs. Thank You all again for the opportunity to lead. Always an honor to workout with my F3 brothers. SYITG

Lagniappe – Uptown and the World united at the Coffeeteria after the Uptownship and Muscleship beatdown. Photo credit – Bogey.

King Kong

+10

March 17, 2019
King Kong Escaped Audubon and Found His Way to Rock City

Filled with excitement, YHC grabbed his passport this morning and went on a Metry field trip to Q his very first Rock City. YHC got to the AO about 15 minutes early and spotted Kuch, YourMomandDem, High Rise, and Abacus getting a head start by running a lap around the park to get some miles for the Run Ranger Run. T-claps for that!!! 22 strong Pax showed up on a cool, dry, windy Monday. YHC gave his standard disclaimer and told the Pax to mosey to the rocks, to pick up a decent size rock and mosey straight to the middle of the football field. Mumblechatter from Rudy telling YHC that Metry folks don’t lift up the rocks before warm-ups. Well… too bad. Off went the Pax.

Warm-ups

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

SSHs x 20

Windmills x 10

Hill Billies x 20 (YHC was trying to stay focus with his cadence count while Rudy was doing Imperial Walkers instead. Rudy claimed that Pax in Metry don’t do Hill Billies.)

Seal Jacks x 20

The Thang

Pax lined up in the middle of the football field with their rocks facing the field goal. Pax did the following exercises in the following sequences without stopping except in the middle of the workout where Mahatma gave us a 20 count.

Moseyed toward the field goal and performed 10 slow merkins IC.

Moseyed back to the middle to the rocks and performed 10 manmakers OYO.

Moseyed toward the other field goal and performed 20 plankjacks IC.

Ran back to the middle and performed 15 low slow squats with the rock IC.

Ran back toward the field goal and did 10 Cat Wine Mixer IC.

Ran back to the middle and performed 15 thrusters OYO.

Jogged toward the other field goal and did 20 Peter Parker IC.

Jogged back to the middle and did 15 rows IC

Jogged to the field goal and did 10 genuflects IC x 2 (10 on each leg).

Moseyed back to the middle and muscled up another 10 manmakers OYO.

Moseyed toward the other field goal and did 20 Parker Peter IC.

Moseyed back to the middle and did 20 chest press IC. (With a serious tone, Mahatma said to the Q “lets do 100 of these,” and YHC knew that was not going to happen.)

Ran to the field goal and did 15 lunges IC.

Ran back toward the middle and muscled up another 15 thrusters OYO.

Ran to the other field goal and lined up by the goal posts and bear crawled back to the middle and ended with last 10 manmakers OYO.

To sum up the workout, Pax did 20 merkins, 30 manmakers, 30 thrusters, 40 plank jacks, 40 Peter Parkers, 40 Parker Peters, 15 low slow squats with the rock, 30 rows, 40 chest presses, 10 Cat. Wine Mixers, 20 Genuflects, 30 lunges, and about 1.6 miles of running in between.

Round of Mary

Everyone stayed in the middle of the football field and did the following exercises in cadence:

LBCs x 20

Flutterkicks x 15

Hello Dolly x 15

Dying Cockroach x 20

Brought our beloved rocks back to their home and moseyed to the flag. While waiting for the Six, Pax planked and did 5 Nolan Ryan IC on each side.

COT

Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned intentions and also a safe Mardi Gras season for all of us. YHC is very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. Thank You for accepting an Uptowner at a Metry AO. SYITG.

King Kong

+6

February 26, 2019
Rocky Balboa at the Birdcage

Pre-Thang

YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.

Warm-ups

Moseyed to the band stand and did the following in cadence:

SSHs x 20

Windmills x 10

Grass Grabber x 10

Imperial Walkers x 20

Then an easy mosey to the track within the Oak Alley and back to the Band Stand.

The Thang

Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:

Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.

Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).

Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.

Round of Mary & More

Pax picked a spot on the benches at the Shelter and did the following in cadence:

Slow Dips x 15

Slow Derkins x 10

Box Jumps x 20

Dying Cockroach x 20

Hello Dolly x 20

Penguins x 20

Flutter Kicks x 20

Right Leg Step Up x 20

Left Leg Step Up x 20

Then moseyed through Oak Alley back to the Flag at 6:16 a.m.

COT

Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG

King Kong

+3

February 22, 2019
King Kong – 1 Year Anniversary – Thank You PAX!!!

Pre-Thang

31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.

Warm-ups

Short mosey to Loyola campus and to do the following in cadence:

SSHs x 20

Windmills x 20

Imperial Walkers x 20

Seal Jacks x 20

The Thang

Moseyed to the base of the WPM.

1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.

2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.

3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.

4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.

5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.

6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.

7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.

8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.

9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.

Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.

Round of Mary

YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.

Willie – Very slow Penguins x 15

Medulla – Dying Cockroach x 15

Gabrielle – Nolan Ryan x 10 on each side

YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.

COT

Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

King Kong

+9

January 25, 2019
Burpee Jacks at the Birdcage

Pre-Thang

27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.

Warm-ups

Short mosey to the Fountain of Youth and did the following in cadence:

SSHs x 20

Windmills x10

Overhead Claps x 10

Seal Claps x 10

Slow Low Squats x 10

Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.

Partner Workout

Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.

Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.

Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.

Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.

Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.

When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.

2 Minutes of Mary

Flutterkicks x 20 IC

Dying Cockroach x 20 IC

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

COT
Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.

Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

King Kong

+9

January 10, 2019
Rain or Shine at the Mothership!!!
Pre-Thang

23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December. At 6:30, YHC gave his standard disclaimer and off went the PAX.

(missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)

Warm-ups

Short mosey to the Peristyle and did the following in cadence:

SSHs x 20

Windmills x 10

Forward Arm Circles x 10

Backward Arm Circles x 10

Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)

Peter Parkers x 15

MC x 15

Partner Workout

Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.

Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.

Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.

Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)

When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.

The Thang

Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:

Round 1
- 20 box jumps
- 20 incline merkins
- 15 box jumps
- 15 merkins
- 10 box jumps
- 10 derkins
- 5 box jumps
- 5 diamond merkins
- then moseyed to the last light post and back to the fountain (about 0.5 mile)
Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.

Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.

Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.

In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.

T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!

Round of Mary

Moseyed to the grass field next to NOMA and did the following in cadence:

Hello Dolly x 20

Dying Cockroach x 20

Flutter kicks x 20

American Hammer x 15

Moseyed back to the flag with 30 seconds left. Why not 3 more burpees??? PAX finished the workout at 7:30 a.m.

COT

Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling). Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

King Kong

+8
December 1, 2018