F3 New Orleans

Author: Reluctant Yankee

  • You don’t have to put on the red light

    Pre-Thang –

    A post Bar A Thon workout.  My butt was the only dummy to show up post – 6 beers 6 miles!

    A nice crew of 6 for a not so gloomy but very balmy workout.  Humidity sucks!

    The Thang – Maverick had the Q first.

    He started us off by running us a way we have never run.  We ran back out the AO towards Orleans Ave.  There was actually a small hill on the bridge to add a nice little bonus to the run.  We stopped at the 600 year OAK tree.  Is that for real?? 600 year old tree.  It is the McDonogh Oak.  It is actually 26 feet in circumference.    An arborist said it is probably on 350 on his visit to the tree, but 600 sounds better.

    Anyway this tree was the site of a little warmup courtesy of Maverick.

    25 SSH, plank for 1 min-Maverick said we have to plank bc he never gets to plank in a normal workout, Imperial Walker squats x 20 , plank 1 min, Lunge walk 100 ft then plank 1 min.

    Then we mosey to back across a bridge to the island–which should be called SMELLY Crawfish guts island.  We did one set of Dips x 20 then we had to get out of there.  maverick good call on the modification.  City Park sure seems to have a ton of stinky places.

    We ran to the front of the Museum.  At the front of the Museum we had to run up the stairs and do 10 burpees.  Then at the bottom 1 inclined merkin , then to the fountain 1 dip.  Mav we need a name for this thing.  It is almost an 11 but sucks more than 11’s.  We love you, but we hate you for this invention.   Each rep you reduce one burpee and increase one merkin and dip.  Maverick’s name was taken in vain several times.

    Then came the hammer of hammers.  After the mosey over to the outdoor gym.

    Maverick did the ROXANNE.  One merkin every Roxanne and one plank jack every time sting sang put on the red light.  For a grand total of 25 Roxannes and a 3 min plank with some jacks in there.  We love you, but we hate you Maverick!

    YHC took over at this point.  We mosey’d a bit and then we did 25 LbCs, 25 Peter Parkers, 25 penguins.

    Outdoor gym with partners- 10 pull ups, 10 row ups, and 10 dips on the bars.  Then a second time through with 8 of the same exercises.

    Then after that exercise we did a short mosey and did 25 LBC twists, and 25 Parker Peters.

    Then we Mosey’d over to the Art Museum for a backwards bear crawl up the stairs and a regular bear crawl down the stairs.   2 at a time – the Pax had to plank and wait.

    Then the final mosey back to the FLAG.  In the run to the FLAG Hawgcycle tried to sneak up on me, but thanks to a tip off from Side Effects I was able to find the last gear to keep my boy in 2nd.   (Even after 6 beers barathon the night before!)

    It is always a pleasure men!  And even better is that with Maverick we are in good hands from now on!

     

     

  • 6 beers 6 bars 6 miles Tchoupitoulas Barathon

     

    Beer 1Meet at Le Bon Temps Roulez for a pre-game beer.  I lost my M before the start of the race and couldn’t find her until the 2nd beer stop at TJ’s because she is too darn fast.  I got to chat with a few of the guys before the start of the race.  At 605 the horn and the first beer is pounded.  It was a rather enjoyable Fat Tire.

    Beer 2:  Ran this leg with World Peas and Ecks.  This is a short leg to Reginellis on the corner of Magazine and State.  I was thinking life is easy for this leg.  I passed a few running bananas and tennis outfit people and few tomatoes dressed up like a Japanese cartoon.  I shared my first beer moment with Ecks Roots World Peas Amnesty and Tool.  The race is crazy there is no route and the cars were freaking out wondering how long they would be stuck.  At some point they just decided to drive and if a “dumb” runner got in their way- well…tough luck for the runner.  Drank my second Fat Tire at Regis.

    Beer 3:  The 2nd longest leg from Regis to TJ Quills on Maple.  A good  1.75  mile run.  Roots and I started with the group but we left them to meet up later.  My wife had ditched me and I was trying to catch up.  Roots and YHC kept a nice 8.09 pace to the bar. We chose to run down ST Charles Ave.    At Quills we met the gang but we didn’t stay long and we were off to Patois on Webster.  The beer served was terrible.   Lost the F3 boys until after the race at this point.

    Beer 4: This is the longest leg at 2 miles.  I thought I might have to give up due to the beer but I was able to push through the pain thanks to Roots talking to me through the pain.  Arrived at Patois and had a beer with some nice Costa Ricans.  Watched some runners in suits act like idiots.  Drank a cold Miller lite here – which was fine at this point.  The lighter the better after 3.

    Beer 5:  We left Patois for the short run to Dos Jefes.  Dos Jefes had WARM beer.  Were they trying to make us barf?  Anyway we stayed only a second here.  Too many knuckleheads smoking cigars and I couldn’t hang so we pushed it to the last bar stop – Grits.

    Beer 6.  Grits was great and at this point you know you are only 2 blocks away from the finish line and you can make that even with 6 beers in your belly.  We drank our beer.  Hung out a bit then pushed to the finish.  Got to finish a race with M who is always too fast for me – so that was cool.  I also got to the finish line with Roots and Ecks so that was pretty cool too.  F2 baby!

    Next year I hope to get more of the guys out for this event.  It is one of my favorite races in NOLA.  If you are a tourist this is the absolute best way to see the Uptown neighborhood.  Maybe next year we can send an invite to the F3 pax and get some out of towners for this one.

    At the finish line I collected my coozie, my tshirt, my poster and then had another beer.  Not even a buzz – how is that possible!?  I finished that beer with Ecks, Roots, Amnesty, and Tool.  Whatever happened to World Peas?

    Anyway at 830pm they brought out the Watermelon for the traditional sacrifice. And that was the official end of the 2015 (34th) Tchoupitoulas Barathon.   Good times!

     

  • Little Caesar’s VQ

    This post by RY on behalf of Little Caesar

    Pre-thang
    First workout in 2 weeks (been battling a lingering cold) and also my first Q so i’m pumped and ready to work.
    Warm-Up
    Mosey to the Green Wave Lawn: SSH x 20, Frog Hops x20
    The Thang
    Mosey over to wolfpup hill?: alternating burpees and squats.10 burpees at the bottom followed by 1 squat at the top, followed by 9 burpees at the bottom and 2 squats at the top, so on and so forth. The Humidity has come on strong since my last visit. Roots did a 15 second countdown for recovery.
    Mosey to Wolfpack Mountain: Lunges to the first lip. Indian run to the summit. RY did a 20 second countdown for recovery. While up top: Close Grip Merkins x 15, Wide Grip Merkins x15, LBC’s x 25, Mountain Climbers x 20. Slow decent to the bottom with plank at the bike rack. Head back to the flag.
    Name-O-Rama: We had 8 brave men this morning. No FNG’s :(.
    Shout Out: Cavalier mentioned a family going through a tough time; one child was lost, one has epilepsy and another was just recently diagnosed with a brain tumor. Keep this family in your prayers and appreciate the little things.

  • Another visit with your friend – Jack Webb

    Pre-thang – Pulled up to the AO thankful that we have moved our workouts up 30 min as the humidity and heat were already a factor.  I was pleased to see World Peas waiting and ready to get to work.   Tclaps to Amnesty for bringing FNG – Burgundy – good morning San Diego!  and Cotton for bringing his 1st FNG – Ian aka Scuba Steve – the spear fisherman.  I was worried at first that Cotton was going to no=show his EH’d FNG – but Cotton was true and pulled into the AO hot!

    We ran across the Great Lawn for our first COP.  Lucky no duck diarrhea.

    SSH x 25, Plank Jacks x 25, CDD x 25, LBC x 25, Monkey Humpers in honor of Splash’s Friday workout x 20 – some mumblechatter about loving the monkey humper

    Mosey to the row of benches/long concrete bench by Sculpture Garden.

    Step ups x 25, Right leg squats x 15, Left leg squats x 15, Dips x 20

    Mosey to the grassy knoll behind the Art Museum for Jack Webb to 10.  I loved hearing the mumblechatter for this one – its starts out like this isn’t so bad and then by 35 the grunts and groans are special.

    Mosey to the Outdoor gym.  Stop short for 6MOM

    LBC twist x 25, Dying Cockroach x 25, Peter Parkers x 26, Parker Peters x 24, Flutter Kick x 27, Hello Dolly x 25, Jane Fonda left and then right hip x 25

    Walk 10 yards to outdoor gym.  Partner up.

    Group 1 runs around the Art Museum and back approx 3/4 mi.

    Group 2 uses the outdoor gym and completes the cycle of  5 burpees 5 pull ups 10 Merks 15 Plank Jacks 20 LBCS 25 Squats then repeat until your partner shows up.

    After one rotation we modified the running loop to a shorter loop due to time.  The guys ran out along the edge of the track to cheer on the Girls on the Run 5K that supports young girls and gets them involved with running early.  After the first round we had to plank and wait and we added a 4 min plank o rama for bonus.  We included the normal plank, reverse plank, Yankee aggressor and southern gentleman and then closed with the mission impossible.

    After we finished that rotation we moseyed back to the flag.  I am still bitter that I lost the final sprin to Hawg!  Tclaps to Hawg for pushing me harder.  At the flag we finished with a plank and wait.

    Great workout today although the heat is going to be something we have to be aware of- and pre-hydrate all summer!

    Tclaps to Maverick for stepping up and leading the Shout Out.

    Tclaps to Amnesty for bringing the Lakeview FNGs out in force the last few weeks.

    Tclaps to Scuba Steve for killin’ it and working hard for his first post

    Tclaps to Jazzy who is busy on Wed but has not missed a Mon, Fri or Sat workout since he joined us in the Gloom!

    Schedule:

    Monday at Pontiff with Hawgcycle – some talk of some Uptown and Lakeview dudes joining  at 530AM

    Wednesday Audubon at Magazine St. 530AM with Rev

    Friday with Roots (maybe Lil Caesar) 530AM at Wolfpack Mtn/St Charles entrance to Audubon

    605pm CSAUP – Tchoupitoulas Bar A Ton @ Starting at Le Bon Temps Roulez

    Saturday at City Park by Peristyle 630AM with Hawg (due to the CSAUP the night before)

    **Hawg I will take the next Monday

     

     

     

     

     

     

  • Micro Management

    Pre-Thang –

    Yikes!  YHC almost accidental fartsacked (is that a verb) my own Q.  I snoozed my alarm and regained consciousness 11 min before post time.  After a leap from my bed and out the door – and a perfect ride with NO red lights I made it the #birdcage at 5:27.  3 min to spare.  Impressive – in my mind.   Gorgeous morning, 60 degrees and clear.  10 PAX ready to go.

    The Thang:   Mosey to the edge of Audubon Park by Walnut St.  Our first Circle of Pain was:

    SSH x 23 (Anthony Davis’s number), Sumo Squat x 23, Peter Parkers x 23 Parker Peters x 23 Imperial Walkers x 23

    Mosey back to Oak Alley by the shovel flag.

    Line up for side hops (both sides), Carioca or Karioke?, lunges Burpee Broad jumps, then back doing Bear crawl, boo boo bear crawl, duck walks, high knees, butt kickers, more burpee broad jumps.   We went about 15-20 yards between each light for each exercise.

    Then mosey to the Stage for the Army fitness test.    Do as many situps that you can do in 2 min.  Do as many push ups that you can do in 2 min.  Tclaps to Hawgcycle who crushed his situps with over 75.  Tclaps to the PAX for trying to finish strong here.

    Mosey down to the ledge behind the stage.  OYO Box Jumps x 23, IC Step ups x 23 **apparently telling the pax to rotate legs instead of instructing them to do step ups left leg or right leg caused some problems.  Especially for Hawgcycle.  IC Dips x 23, IC One leg left leg squats x 10, one leg right leg squats x 10.

    Mosey back to Oak Alley for 6 MOM.

    Russian Twist x 20, LBC x 20, Jane Fonda side crunch left x20, right x 20, flutter x 20  Hello Dolly x 20   More mumblechatter during Jane Fonda about micro managing  — then a quick plank o rama.

    Plank – lift left leg and right arm, then switch lift right leg, and left arm (grammarians kicked in here with your back left leg commentary) /  then lizard walk and hold/then southern gentleman/yankee agressor / elbow plank

    COT:    I reminded all about Splashes excellent reflection last Friday.  Trying to make the daily lives of those around us easier – offering help or what we can do to make their lives easier today – right now.   A shout out to Roots that his ankle gets better.  It was a pleasure to be the Q today!  Thanks men!

    Schedule:   Friday 530 AM at Wolfpack Mtn with Splash,  Saturday 630AM with Amnesty,  Monday 530 Pontiff with Hawgcycle, Next Wed – need a Q?

    Tclaps to Hawg, Amnesty and Cavalier for staying for extra credit at the pull up bars!

     

  • Duck Diarrhea aka 6 Month Anniversary – Convergence Part 2

    Convergence Part 2.  I made an executive decision to have 2 convergences due to the fact that we have a pretty divided group of weekday guys and Saturday guys.

    It has been raining all week.  Everyday – all day!  And so it was no surprise Saturday AM that it rained the entire workout.  In honor of the Convergence/6 Month Anniversary of F3 NOLA we decided to go with a mixed DJ set for the workout.  Roots started us off –  as the honorary Captain of this leaderless/leaderful (is that a word?) band of guys connected by F3.  I missed some great mumble chatter b/c this backblast is a day late.  Sorry.

    The Pre-Thang – This first workout at our new time slot of 630AM hit hard.  Why does sleeping that extra 30 min seem like such a big deal.  Had to hustle to the AO because of a slow wake up.  I was still recovering from  crawfish and a few 12 oz curls just a few hours before this workout.    Raining steady — I was pretty sure this would interfere with attendance at our Anniversary bash/Convergence.  Pleasantly surprise to see about 10 guys hanging around where the shovel flag should be – oops I had the flag.    Excellent Kotters — Redfish (kind of – he was around a week or so ago) and Buster.  Welcome back.  Wait a moment and then the I’m not a trainer speech from Roots and we were off!

    First COP led by Roots was on the Great Lawn.  The steady rain must have made the GREAT LAWN the perfect outhouse for a thousand ducks because the field was covered with duck diarrhea.  Oh the smell.  And of course my boy Roots chooses not to modify.  Even with our whining…

    SSH x 25 IC, Lunge x 10 IC, Imperial Walkers x 15 IC, Merkins ***NOOOO please x 15, Plank Jacks x 25 IC ***Ohh gross,  Squats x 30.  Roots was kind enough to modify and let us skip on the plank walks but he made up for it with two #suddenchange  10 burpees on your own –the PAX was surpressing dry heaves the whole burpee fest.

    Roots passes baton to YHC – Reluctant Yankee

    We mosey over to a few raised benches by the Sculpture Garden and go for a few rounds of

    Step Ups x 30, Inclined Merks x 15, Squats left leg x 20, Sudden Change 10 burpees OYO, Declined Merks x 15, Squats right leg x 20, Sudden Change 10 burpees OYO, Step Ups x 30

    Mosey to the Baseball field and Hand off Q to Mr Awesome

    First exercise is the SNO-BALL – a team sprint from deep right field to homeplate to get our team Sno _ Ball post game!

    Then first base 5 burpees, second base lunge jumps, third base mountain climbers, and plank and wait – rinse and repeat two times – all OYO

    Then line up on 3rd base line.  There was a nice sized trench there and MR A calls for 20 Cross fit push ups in your puddle to clean off the duck diarrhea.  Then we added some burpees and mountain climbers to get you a little wetter.

    Then Mr A hands off to Reveille for our 4th Q.  We run to the track through some small lakes and ponds.  Too late to worry about wet shoes but I can’t help but wonder why I wore socks.  Reveille takes us to the track for some modified (due to time) DIR-TAY MAC – DEUCE.

    Sumo Squat x 12, Mountain Climber x 12 then a lap

    Lunge High Kick and wife Pleasers x 20 then a lap – no eye contact please

    Side Lunge and Low Squat x 20 then a lap

    After the last lap – Rev handed off to Hawg.

    Finally Hawgcycle runs us a good mile back to our shovel flag.  Still sitting there – thankfully present.  Hawgcycle sits us down in some thorns and fire ants for 6MOM and decides to modify us with a move to the Peristyle.  Thanks for not pushing us out to the Duck Diarrhea.

    Mary was as follows:

    LBC x 62 IC; LBT x 40 IC; Flutter Kicks x 40 IC; Russian Twists x 20 IC; Real Freddy x 25 IC; Superman to Boat x 3
    YHC was impressed that Hawg could count to 62 IC.  He was a math teacher but he is also from Arkansas so it was an impressive feat.  The PAX tried to #pushthemselves but the Hawgcycle can NOT be stopped – you can only hope to contain him.
    Strong finish for the Convergence and the rain felt so good – post Mary.
    Shout Out –
    We prayed for Bubba and his newborn.  We prayed for the sick.  We reflected on how appreciative we are to have F3 here in NOLA and in our lives.  We definitely marked our 6 months with hope for a bigger F3 in NOLA but with contentment that it even exists for us at all.  FNGs almost got named Jammy and Fanny in honor of Splash’s Friday workout but we decided to save those names for the next 2 FNGS that Splash brings.
    Coffeeteria:  I usually don’t mention the coffee post workout but today was special.  While we were the only paying customers at Morning Call due to the copious amounts of rain – we were treated to a movie shoot.  The director was not a fan of F3.
    First he had to ask us to stop dragging chairs over to make a table big enough for the gang.
    Second he had to ask YHC to stop starring, he said it makes the fake movie – look – well – fake (I wasn’t starring)
    Third he had to ask Amnesty to stop rubbing his nipples on the window
    And lets just say it was a good thing reveille wasn’t sitting in a spot where the director could see him bc it was about to get ugly.
    Any attempts to EH said director were ignored.

     

     

  • Andouille and Bagasse

    Pre-Thang:  Fun to see 2 FNGs chillin’ by the pull up bars as we pull up to the Birdcage.  Colonel also made a post-hibernation Kotter.    Welcome back to the Gloom!  And dayum – the gloom was really gloomy! I was sporting my brand new F3 long sleeve t-shirt.  A fresco 60 degrees but a super thick fog – hanging around.  Crazy silhouettes of the PAX as we worked out.  Some debate about whether or not Hawgcycle would come in hot – and yes he did.  Last man in but made it to the PAX before we started our mosey.

    The THANG:

    Mosey 1/4 mile to COP1

    COP1:  SSH x 25, Lunges x 20, Peter Parkers x 20, and Merkins x 20

    Mosey to the LEVEE for some Chevy to the Levee

    At the trail near the levee 5 burpees, run to the base of the levee, bear crawl to the top of the levee, run to the base on the other side and do 35 LBCs.

    Then 5 burpees, 30 LBCs, 5 burpees, 25 LBCs, 5 burpees, 20 LBCs, 5 burpees, 15 LBCs, 5 burpees, 10 LBCS, 5 burpees, 5 LBCs 5 burpees

    Plank and wait for the 6.  At this point Hawgcycle made some comment about what kind of crazy dreams I had last night to come up with this psycho activity.  Congrats –   40 burpees and 140 LBCS.  Solid work!    At some point a few cyclists popped out of the GLOOM and almost took out a guy doing some burpees.  Screeching brakes and the glow in the dark wheels. Bizarre.  I thought it had to be Hawgcycle because he always has issues with bikes but he was coming down the levee at that point.  One more thing – Bisso shipping had a huge spotlight shining on the levee.  It was a cool sight with the FOG and the spotlight as several of the guys came over the top of the levee.  I need to plan someway to get pictures of that next time.  Also some PLANK O RAMA while we waited for the six.

    Mosey 1/4 mile to the Butterfly along the Mississippi River.  So much gloom we couldn’t see the river.  The Pax was busting my chops for taking a wrong turn before we got to the FLY.

    At the FLY – 11 min with Mary.  Some discussion about whether or not Rev makes more money with original beard, crazy shaved beard or beard-less.

    Russian Twists, Bicycle, Dying Cockroach, Flutter, LBC twist x 30 , Penguins, Parker Peters, and Plank Jacks x 20

    Long Mosey to the Flag.  Proud of the FNGs pushing themselves today.  Also Tclaps to Hawgcycle who was pushing extra hard for a solid workout on the levee.  2 FNGs – Bagasse is from Vacherie – so he earned a name that is close to Bad Ass but it is really a stinky bi-product of Sugar Cane.  Douille is from La Place the Andouille sausage capital of the world.  Welcome to F3 men!  Hope to see you guys at another workout site or at the very least next week.  Tclaps to Colonel for pulling the Kotter!  FYI  YHC will be at Fri and maybe Sat workouts but I am out of town for the next 10 days.  We need some Q help.  Please step up and take care of the PAX with some downPAINments.

    Announcements:  Friday – Roots 530AM at the front of Audubon,

    Saturday 7AM City Park with ? — need a Q,

    Monday at Pontiff with Hawgcycle,

    and we need a Q for next Wednesday.

    Shout Out:  Lots of intentions for the members of the PAX and their friends and family.  Pray for health and safety over the Easter/Spring Break week.  A special request to be grateful for all of the wonderful things in our lives.

    Extra Credit – Some of the Pax stayed for some extra credit at the pull ups.  Tclaps to you guys!

    IF you go out to Hogs for the Cause – please donate to the Fleur De Que team.  Our very own Tito will be out there creating some crazy pork concoction.  Get your swine on!  Tclaps to Tito!

     

     

     

     

  • Lots o’ NOLA Kotters

    Pre-Thang:  Lots of surprise Kotters this AM.  Welcome back, welcome back, weeeelllllcoooome back!

    Blue Dog, All Practice, Steel Magnolia and Tito all came back to us in the gloom.  Very excited to see all the Kotters.  You were missed!   We had a PAX of 9 for this humid but beautiful morning.

    The Thang:

    Our final total was:  1.99 mile mosey / 165 Merks/Squats/Peter parkers

    A quick mosey over to Oak Alley of lights.  A quick COP in case we get any more Kotters.  Blue Dog commented that he missed that row of lights

    COP 1 – SSH, Imperial Walkers, Plank Jacks, and Lunges x 20

    From the first light – Bear Crawl, second light Boo Boo Bear Crawl right then left, Duck walks in honor of Sweeper, and to finish Crab Crawl to last light

    Start journey to the track – mosey a little then we started the Super 21.  Which we weren’t able to finish due to time constraints.

    First stop – 21 Merkins, Peter Parkers, and Squats

    Mosey for 1/8 to 1/4 mile

    Second stop – 20 and 19 (Merks, PPs, and Squats)

    Mosey for 1/8 to 1/4 mile

    Third stop –  18 and 17 (Merks, PPs, and Squats)

    Mosey for 1/8 to 1/4 mile

    Fourth Stop 16  (Merks, PPs, and Squats)

    Run at your own pace to the benchs at the St Charles entrance to the park (1/2 mi)  Plank and wait.

    Dips x 20, Left leg squats x 10, Right leg squats x 10

    Mosey 1/4 mile

    15 and 14 (Merks, PPs, and Squats)

    Mosey 1/4 mile

    13 and 12  (Merks, PPs, and Squats)

    Indian Run for a full rotation – 1 sprint per guy then a jail break to the flag because time was catching up to us.  YHC almost caught up to Blue Dog and Roots in a sneaky sprint but I as soon as I passed them, they hit the gas.  Almost guys!

    My goal was at least two hundred of the Merks, Peter Parkers and Squats but we missed the mark.  Next time!  This time each of you did 165 Merks, Peter Parkers and Squats.  That is actually pretty impressive!  Congrats!

    Announcements:

    Friday with Rev at St Charles entrance to Audubon/Wolfpack 530 AM

    Saturday with ?  (I can’t Q need someone quick) 7AM  City Park

    Monday with Hawgcycle 530AM at Pontiff

    Wednesday with Reluctant Yankee at the Birdcage (last chance for me to Q for awhile)

    Tentative plan for  some F2 fellowship next Thursday evening to watch some March Madness and see if your bracket is busted!

    Shout out:

    Praying for some friends dealing with cancer.

     

     

     

  • Yoda says “Russian Twists” do you will

    Pre-Thang – Woke up on time but I was scrambling to find the deck of cards I picked out last night.  Had to sub a deck of my 6 year olds Star Wars playing cards.  Made for a bizarre Deck of Death.

    The search for the Deck caused me to pull up at 6:59 on time but barely! There was a nice sized PAX of 10 waiting for a Saturday mosey.

    Thang: Disclaimer then we were off.  A short run across the Great Lawn for our first COP warmup.

    SSH, Peter Parkers, Sumo Squats and Mountain Climbers x 25

    Walk over to the breeze way grab a column for some peoples chair.

    Leg’o’rama:  1 min People’s chair , recover, 10 arm presses in People’s Chair, recover, 30 secs left leg up, recover, 30 secs right leg up, recover 30 secs People’s Chair

    Long Mosey to Baseball Field across from track.

    COP:  Deconstructed Burpees.

    In Cadence – 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, and OYO 10 Squat Jumps

    Mosey over to Football Field Track and it was closed to repair the grass so we #suddenchange and modified to the field beside the football field

    At the Football Field we did Burpee Suicides declining 5,4,3,2 and 1.

    Then we did a Bear Crawl for 15 yrds, 15 yrds Boo Boo Bear Crawl right leg, 15 yrds Boo Boo left leg ***This made us miss our brother – Blue Dog.

    Then we went back with Bear Crawl 15 yds, Crab Crawl 15 yds, and finish by Jogging it out.

    ***YHC was impressed by the fortitude of the FNGs who kept hanging in!

    I keep reading about the Deck of Death so I was excited to try it today.  Exercises were:

    Diamonds = Merkins, Clubs = Sumo Squats, Hearts = Peter Parker Peters  Spades = Russian Twist

    We did  Russian Twists – 7,6,5, 14, 10,11,9,4,3  Peter Parker Peters – 10, 11, 9,2, 5, 14  Merkins – 9, 3,7,2, 5,11,13,12, 8 Squats – 12,5,6, 8

    This was our first DOD and we didn’t finish.  In the middle I called an audible and we took a lap around the track.  A little too repetitive for my task – this probably won’t make it into another workout that I Q.  However that being said – it was fun to watch the reaction to a poorly shuffled deck.  I think we had several spades in a row.

    Mosey back to Great Lawn for Mary.

    Superman to Boat.  6 changes and holds.

    LBCs x 25

    LBC Twist x 25

    Dying Cockroach x 20

    Hip Duster each side x 10

    Penguins/Heal touches x 15

    Wife Pleasers x 20   *no eye contact please

    Then we finished with a 100 plus yard dash to the Shovel Flag.

    Announcements:

    Tclaps to Zombie and congrats on his new baby girl

    Prayers and well wishes from NOLA to Low Pair in Chapel Hill, NC

    The REV will shave his beard if he raises $1000 – for a mission trip to Haiti.

    Petitions were shared for Channel Mullet’s Dad

    If you are interested in being part of an F3 group donation – we can settle up at any of the workouts this week!

    Welcome to the gang – Elmo and Animal!  You had a strong first workout.

    Tclaps to Iggy for coming back for his 2nd F3 workout.

    Finally we closed with an excellent prayer from Bubba.

    Good workout today  and good coffee!  Thanks for ALL 3 F’s today!

     

     

  • VQ Part Deux with Amnesty

    Pre-Thang: A decent PAX of 6 assemble to #getbetter.  TClaps to Maverick for bringing two FNGs.  Planted the shovel flag and started the workout.
    Mosey to first COP:
    Side Straddle Hops x 30
    Imperial Walkers x 30
    Merkins x 20
    Slow Squats x 20
    Mosey to outdoor gym.  Six stations, done twice.
    Pull ups x 10 or AMRAP
    Dips x 10 or AMRAP
    Rows x 10
    Cross Monkey Bars
    Muscle Up  Bar
    Burpees x 10
    Long Mosey to picnic tables under overpass:
    Incline Merkins x 15
    Step ups 20 (10 each leg alternating)
    Bench Dips x 20
    Mosey to the other outdoor gym and follow the leader:
    Monkey Bars
    Pull ups
    Dips
    Then P3 as a group (P3 – Peter Parker Pushups)
    Mosey to Great Lawn for some Mary:
    LBC x 20
    Hello Dolly’s x 20
    Freddy Mercurys x 20
    Putins x 10
    Short Mosey to flag for COT.  After name-o-rama, Q gave the shout out.  Prayed for Channel Mullet’s dad who is having surgery soon and for FNG-Bubba to have success at his job at Right to Life.
    Posted by RY on behalf of Amnesty