F3 New Orleans

Author: OCHO

  • 8ball Qball

    YHC’s first Saturday Q:

    BACKSTORY: YHC stayed out late the night before and still hadn’t formed the plan…but it was done by about 02:00 when YHC finished his festivities. As a precaution not to fartsack the Q YHC drove to the location and, after attaching a note to the window that said “WAKE THE Q”, turned down the seat and went to sleep until the morning. But the note wasn’t necessary as YHC just shot up awake at 06:00. Fortunately YHC awoke early because, like every morning, there was a sycamore down under if you catch my driftwood…err drift. After running behind a dumpster behind a building to fix the situation, YHC returned to start the thang.

    YHC skipped the foreplay and awaited the rest of the PAX that would show.

     

    Warmup:

    Monkey Humpers, imperial walkers, windmills, monkey humpers

    The Thang:

    1.) partnered up, one person does sit-ups while the other is lunging with twist approx. 30yds and return back with side shimmy to switch with partner until 200 sit-ups reached.

    2.) partnered up, one planks while other sprints same distance back and forth. 10 rounds.

    3.) partnered up, “Bad Dog” one bear crawls while other is in front of them back peddling 30 yds. Then switch roles back to start line. 5 rounds.

    4.) duck duck goose abs circle – PAX in a circle doing flutter kicks until everyone takes a turn sprinting around the circle. Second round was same thing but with Freddy Mercuries.

    COOL DOWN

    ran back to flag, monkey humpers

    COT, BOM – jul 4th event announced by Turbo

    new FNG = ZOOLANDER

     

  • THE RISE OF THE REAL AQUAMAN

    Yes it’s true, Turtle fartsacked his Q…
    Not that YHC wants to call attention to him or shame him or remind him of it in any way; YHC is too compassionate…

    Once the PAX stopped looking for every pair of headlights to turn in and just accepted the fact that the Q had forsaken them, the arrangement of Red Robin responsibility was designated to the 3 senior most PAX members; excluding the FNG there. SHOOTER started off the warmup:

    Side Straddle Hops IC x25
    Windmills IC x25
    Mummy Kicks IC x25
    Arm Circles IC x25 (both directions first pair small circles, then a pair of big circles)

    Then the PAX mozied (sp?) to the all-too-familiar tunnel that always ends up turning into a mausoleum where the drained souls go.

    PELICAN then led the Elevenses workout:

    11 rounds, merkins start at 10 and run through the tunnel to the other side to start with 1 squat.
    work the rounds: decreasing merkins by 1 count each round and increasing the squats by 1 count until end.

    In order to “respect the time” (as the awol Q did not) we halved the distance of the run midway through the rounds to make it back to the start on time. OCHO (YHC) then led the “core-down” exercises which consisted of the following:

    Flutter Kicks IC x36
    Hello Darlings IC x26
    Peter Parkers IC x21
    Parker Peters IC x16

    Closed out with Countarama, Nameorama, Name-the-FNG-orama, then COT.

    FNG was duly sworn in as AQUAMAN after regaling the PAX with his most epic tale of jumping off of the Twinspan bridge to save his very life. It can be neither confirmed nor denied that AQUAMAN’s story made YHC, and the other PAX members, recall another very similar story of a fellow F3 member that might have wanted this name but failed to earn it…YHC is too compassionate…

  • Foundations

    Performing fundamentals is necessary for mastery. We’re not trying to do it until we do it right, we do it until we can’t get it wrong. Furthermore, you will perform how you train and we want to train to win. Building from this, the routine the PAX performed today is a simple one: no warm up mozy from start to finish straight through no stopping – going from town hall to sunset point and back again, with front runners circling back for their brothers behind until we arrived back at the start. Once back at the start, PAX performed a series of sprint races as follows:

    RACE 1: free for all – sprint to 20 yds then about face and back peddle sprint another 20 yds. mozy to the next location

    RACE 2: paired up team relay race – sprint 30 yds and return to slap team mate’s hand who repeated the run. mozy to next location

    RACE 3: paired up team relay race – runner 1 sprints 15 yds, runner 2 runs the same to meet runner 1, then runner 1 sprints 15 more yds and returns to slap runner 2’s hand and runner 2 runs the same and returns to slap runner 1’s hand, then runner 1 sprints back to start line which signals runner 2 to sprint back to start line.

    Cool down was leg stretches in a squatted crouch pushing knees out with elbows, straight leg streches left and right, straddle leg stretch in the middle, lunge step stretch right and left, neck rolls 3x each direction slowly, shoulder rotations big and small backwards and forwards.

    countarama, nameorama, ball of man

     

    “He who ignores discipline despises himself, but whoever heeds correction gains understanding.”
    Proverbs 15:32 (NIV)

  • Bayou Andme

    Well YHC was covering Q today for Shooter. Set my alarm and ran out the door a little early eager to lead the pack in the Northshore run day routine. And YHC led the PAX to the lakefront’s sunset point and raced on the pier. YHC won the race of course because the PAX allowed him to in order to boost YHC’s confidence as Q. However on the return, YHC started to tire out and the PAX beat YHC back to the starting place in the final push to the finish line. We then ended with 5 rounds of pullups pursuant to the monthly challenge of pull ups and BOM.

    Quote for the day:
    So then, let us not be like others, who are asleep, but let us be awake and sober. -1 Thessalonians 5:6

  • The Corps

    Being the Virgin Q for YHC OCHO, YHC wanted to create a workout something that hasn’t been focused on as the primary group – the core.

    PAX: Shooter, Butt Splice, Steve, Grundy, Night Train, Turtle, Captain Sparkle, and YHC…OCHO the Q. (BTW, YHC really appreciated many of the guys coming out for this.)

    WU: started promptly at 0500 with SSH, Toe Touches, Imperial Walkers, Windmills, LBCs (OYO), and Merkins. All were done in cadence for 10 reps.

    First evolution: Paired up and Partner A did 10 GetUps (or 20 situps alt) while partner B holds partner A’s feet while simultaneously performing zebra kicks until partner A completes the set. Switch roles. Afterwards partner A holds a superman while partner B hops over for 15 reps (1 rep = left & right hop). switch roles. Rinse and repeat for 3 rounds.

    Second evolution: DUCK DUCK BEARCRAWL – Triathalon version. PAX circles up and first person bearcrawls around the circle to switch out with the next member until every member has performed one rotation around. Meanwhile the PAX in the circle perform flutter kicks until every member has taken 1 rotation. rest for 20 count. Same deal again but now with 1/2 table top leg raises. rest for 20 count. Same deal again but now with freddy….something…(bicycles). 20 count rest.

    We introduced military cadence songs at this point to shift focus away from the task and to keep up morale for the workout due to how taxing the exercise can be.

    Third Evolution:  PLANK LINE WEIGHT DRAG. Still in the cirlce, 2.5 lbs weight bags were distributed (one per person) and then all given to Shooter in a pile. PAX then all planked up in the circle while Shooter began to pass one weight bag through the whole circle until it arrived back to him at a time for all eight bags. Grundy suggested the last one we should pass without letting it touch the floor and YHC suggested 5 burpees should it touch…Captain Sparkle so kindly dropped the bag to initiate the 5 burpees. Next round was the same exercise but on a one arm side plank until 4 bags were passed through and then we all switched the side plank to the other side and passed the last 4 bags. 5 burpees after.

    Military cadence songs kept up in this evolution as well due to the constant hold of the exercise, the best of which, came from Grundy about his 90 year old grandma and her passionate affinity for PT. We all shared a few laughs and got through the exercise together.

    Closed at 0545 with countarama, nameorama, with a BOM prayer for Turtle’s grandmother and a call to all to show up tomorrow (5.5 hours from now…) to Captain Sparkle’s virgin Q for which he requested all to arrive at 0500, with ruck sacks or weights, and a stomach full of carbs from the night before……

    YHC feels honored to have served his virgin Q and looks forward to many more.