Author: Rudy

  • And that’s a wrap for 2021 – from Mobydick

    Pax: Einstein Waterpick Hawgs Breath BBQ Jose 10K Ackbar Mobydick

    A perfect December morning…if we were in Miami 72 degrees and a light breeze for a New Year’s Eve. Since YHC, Mobydick, is not a big fan of running Waterpik had to make do with a focus on Core and upper body. After a brief warmup with 20x Ic SSH Grass grabbers Self Love High Knees
    The Thang began with a circle up. 10x Merkins. Staying on the deck pax flips on your sticks for 20x IC Leg Lifts.
    Pax rolls to right and OYO 10x Diamond Merkins. OYS and 10x IC Hello Dollies
    Roll to the right and 10x OYO Diamond Merkins Flip OYS 10x IC Rosalitas.
    ROLL right and 10x OYO Wide Merkins Flip and 10x IC Freddy Mercury.
    Roll right 10x OYO Shoulder Taps flip and 20x LBC Recover.
    Since quality over quantity was the theme PAX Lunge walked with Knee touch 50yds’.
    A little breather taken by back pedaling 50yds’, side shuffle right 50yds’ Side shuffle left 50yds and back pedal 50yds to return to start.
    A brief mumble chatter and on to iso. 1 minute of Al Gore down low hugging the tree close to the ground. Followed by 1 minute Regular Plank. 1 minute of Left Plank. 1 minute of Right plank.
    Another round of Back pedal/Shuffle. Lead up to close with some more stretches Self love, up high, down low then Toe touches legs straight and stretch it out and some windmills Last one 10 Dirkins.and COT

  • Naperville beatdown – from Hokie

    F3 NOLA (Okwata) – 12.30.21
    Circle Up
    -Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

    Warm-A-Rama / Stretch-A-Rama
    Motivators from 5.
    Arm Circles Forwards – IC count for 10.
    Arm Circles Backwards – IC count for 10.
    Arm/shoulder stretches.
    Shoulder Taps IC to 20.
    Tempo Merkins IC to 10.
    Tempo Squats IC to 10.
    Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.

    Thang 1
    11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
    10, 1, 1, 1
    9, 1, 2, 1
    8, 1, 3, 1
    7, 1, 4, 1
    6, 1, 5, 1
    5, 1, 6, 1
    4, 1, 7, 1
    3, 1, 8, 1
    2, 1, 9, 1
    1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)

    Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.

    Thang 2
    Head over to the Lakeside area
    “Compass Derkins”
    4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
    Step-ups (R leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.
    Compass Derkins, 5 more.
    Step-ups (L leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.

    Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.

    Thang 3
    “BurpMerk Inchworm”
    All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.

    MARY:
    -Heel Touches IC to 30
    -Various Plank positions
    -Freddy Mercury’s IC to 20
    -Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds

    COUNT-O-RAMA XX PAX in attendance.
    FNG’s???
    NAME-O-RAMA
    ANNOUNCEMENTS/PRAYER REQUESTS –
    COT
    Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
    (End in prayer).

  • Hawg the Conqueror – from Rev Sox

    After 364 days, today is the day when the lies and deception end. Hawgcycle Craig Anthony Parten I has fooled F3NOLA for the last time. He has tricked everyone into believing that was running a 10K every day to raise money for the Special Olympics. He sits on a throne of deceit. This was never about charity. It was about feeding his ego at the expense of humiliating his lowly friend, YHC, Rev Sox (someone who never makes the accomplishments of others about himself).

    Hawg knows the fragility of Rev Sox’s legs, shoulders, and his entire skinny frame. He knows Rev Sox would most certainly injury himself by running a 10K day after day, so to rub Rev Sox’s face in his success, Hawg planned to run a 10K every day in the 2021 calendar year. This way no one would ever see Rev Sox as the superior Pax member of F3 NOLA again.

    Rev Sox assumed this attempt at spiteful humiliation would come to naught. Honestly, who can run a 10K every single day without taking a single day for rest or sickness? Who could accomplish such a feat in those ridiculous flip flops that he insists on wearing? Certainly not an old man from Arkansas whose beard was greying as a sign of his frail, elderly frame. Well, this old man ran day after day after day and soon it became apparent that he just might do the impossible and run a 10K every day in 2021.

    Rev Sox would not allow this to happen. He first spent a 10K with Hobbs and Hawg listing all the various ways that Hawg could be forced out of this adventure. Maybe he would get the flu? Maybe he would be hit by a car? Maybe a rogue nutria would spring from the bushes in order to gnaw on his exposed toes? Rev Sox’s discouraging conversation was no deterrent to either dampen his spirits or to jinx his efforts of fortitude.

    It was time for the physical sabotage to begin. On one normal run through Metairie when Hawg reciting the words to yet another book written by an ultra-marathon runner and distracted from what was before him, Rev Sox sprinted ahead, pulled up a piece of the sidewalk, causing Hawg to stub his big toe in dramatic fashion onto the sidewalk. As he ran, with blood dripping from his big toe and splattering on his leg, Rev Sox mocked him and then cajoled him to just quit. Hawg, as is his custom, persevered to the end.

    A short time later, Rev Sox had the privilege of serving as the Q for Rock City. When he saw Hawg’s arrival to the city of rocks, he knew this was his chance. He positioned Hawg next to some debris following the hurricane during the Mumblechatter before the workout. At the beginning of the workout, instead of running to the rock pile, he led the pack in a warm-up at the flag where Hawg would be forced, with exposed feet, to in the dangerous trash piled up near the flag. This scheme was more successful than Rev Sox could have dreamed as Hawg developed a slight bruise on one toe, but Hawg turned this attack on his feet its by claiming that the bruise was an infection to thereby increase his street cred among the Pax.

    Now Rev Sox knew he needed help to deter the Hawg, first he tracked down one of the police officers who patrols the Wally Run route early on Thursday mornings. Rev passed the officer a couple of twenties in payment for gently striking Hawg with his patrol vehicle during a run. The hope wasn’t to permanently injury Hawg but to simple break his hip and take him out of commission for 3 or 4 days. This backfired as the officer forgot who hired him and bumped into Rev Sox as he pulled onto the road while Hawg and Rev were running past. Hawg had the audacity to use his friend Rev Sox as a human shield, so he could finish his run.
    Ok, one more try. Rev Sox schemed with the person Hawg would never expect to sabotage him on this journey. His wife. Rev Sox began a reading challenge against Hawg’s beloved. Who could read more books in 2021? The goal was to spur Hawg’s love reading, so he would forget to run just one day as he was devouring a thrilling read. Rev Sox and Mrs. Hawg went back and forth all year in their reading battle only for Rev Sox to be betrayed. Not only did Mrs. Hawg fail to convince her husband to skip a run to read a book, but she also humiliated Rev Sox by reading 82 books this year in comparison to his humble 79. Can’t win against the Partens.

    This morning, December 30, 2021 at the Wally Run was his last chance. In run 264, Rev Sox did everything I could think to stop him. The night before, he snuck into Hawg’s house and unplugged his Garmin so it wouldn’t charge in hopes that Hawg would despair as he was unable to record his run. Rev Sox kept him talking so he would tire out faster and quit. Rev Sox started the run a faster speed so he would tire out faster and quit. Rev Sox ran the route backwards to confuse Hawg, so he would return at just under 6.2 miles. Rev Sox shoved Hawg off the sidewalk three or four times. Every attempt was a failure.

    364 10ks in 364 days. Rev Sox could never do it. All those who are reading this, not named Hawgcycle Craig Anthony Parten I, you could never do it. But one man could. He overcame all the odds. He got up when he would have preferred to stay in bed. He went out late when it would have been easier to throw in the towel. So on the morning before the final run, I salute him and honor him for never doing the easy thing on a single day this year. And for never giving up no matter what stood before him.

    2 Timothy 4:7-9 7 I have fought the good fight, I have finished the course, I have kept the faith; 8 in the future there is laid up for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day; and not only to me, but also to all who have loved His appearing. 9 Make every effort to come to me soon;

    Let’s make every effort to celebrate this feat of endurance at City Park on December 31st at 10:00am.

    And tclaps to Tenderloin for his consistency since first coming to a beatdown and to Vagabond for running with that ruck on this morning. I am not sure how far he ran while wearing that pack, but I couldn’t do it.

    – Rev Sox

  • Afternoon Delight – 12-29-2021 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Gator Roll
    – Coast Rat
    – Blowout
    – Douillie
    – 2nd Line (from down range)
    – Whopper
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Line by the Statue. One exercise for 21 reps, then mosey to the Stop Sign for a 2nd exercise for 21 reps. back and forth, continue for 21 exercises.

    Burpees – 21 IC
    LBC’s – 21 IC
    Squats – 21 IC
    LBT’s – 21
    Rocky Balboa’s – 21 IC
    Hello Dolly’s – 21 IC
    Curb Dips – 21 IC
    Flutter Kicks – 21 IC
    Merkins – 21 IC
    Scissor Kicks – 21 IC
    Right Leg Step-ups – 21 IC
    Curb Incline Merkins – 21 IC
    Left Leg Step-ups – 21 IC
    Box Cutters – 21 IC
    Bobby Hurley’s – 21 IC
    Curb Decline Merkins – 21 IC
    Right Leg Lunges – 21 IC
    Right Arm Punch Through Planks – 21 IC
    Left Leg Lunges – 21 IC
    Left Arm Punch Through Planks – 21 IC
    Douille’s (Russian Twists) – 21 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Closing the Year Out in Stylish Misery – from Baywatch

    As most of the Lakeview crew knows, Baywatch loves his bear crawls. So, I was searching through the Exicon Tuesday night for something memorable (and miserable) and I found the No Mercy Mile. 2021 was merciless on many folks so I thought it appropriate to be the same for my last Q of the year.

    5 PAX joined me in the gloom. We headed over to the track for the warmup:

    SSH 20 IC
    Imperial Walkers 21 IC
    Hillbillies 20 IC
    Low Slow Squat 22 IC

    The Thang—No Mercy Mile

    We began at the mid point of front stretch on the track. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch. Do 25 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 25 squats. R & R three more times. At completion, we had bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

    We all finished the mile with a few minutes to spare so we circled up for 3 minutes of stretching. To finish it off and in honor of our fearless Nantan, Fracsac, we closed it out with 5 burpees.

    Happy New Year! Thanks to you all for pushing me this year!

  • 6-10 Sprint on Hokie’s Bday – from Thumb War

    After a prior week’s SwoleFest, Kuch EH’d me for the Stomp Q stating that the Q can do whatever he wants, including sprint work on the track. I was sold.

    I naturally knew I should seek input from Sprint guru Pai Gai and that I did during the second half of the Ian Book beating. This is what we came up with this version of the 6-10 Sprint.

    I showed up to a Pax of 3 stretching and that’s all that would show as 5:30 struck.

    We slow pace jogged up Roosevelt Mall around NOMA to Wisner and back around NOMA but detoured around LCM to enter the track on the railroad side. I believe we covered a little over a mile before our track thang. Track was dark and wet but no problem.

    We would stay as a pax for 100 Meters easy jog/ recovery then 200 Meters hard / sprint. Once you concluded your 200 Meters sprint you would do a burpee. Then rinse and repeat adding a burpee. You would plank and wait for the 6. We did a total of 8 rounds with last round sprint being an entire lap (400 M). 8 carried significance as it was the # of times Ian Book was sacked the night before.

    With about 9 mins to spare we moseyed to the flag for Mary (Freddie mercuries, tin snips and LBT’s) and stretching led by High Rise. All in we covered about 3.3 miles.

    We concluded with COT.

    I thoroughly enjoyed the convo with our small PAX and a nice change of Tuesday scenery and faces I haven’t seen in a while. Don’t be afraid to put your stamp on the stomp!

  • Pass the Rock – from Mahatma

    SSH
    Side lunge
    Scorpion Kicks
    Mnt Man Poopers
    Hand Release Merkins

    Grab a rock – on our way to the field 2×2 rinse and repeat pull ups

    Opening
    CrawDaddys
    Start in plank at the goal line –
    2 merkins 2 double under 2 ST
    crawl bear to the 5
    4 4 4
    crawl bear to the 10
    6…..
    8…..
    10…..
    Hold plank for 6

    12 x 2 x 7
    Always start with 2 burpee then 7 of the exercise alternate running with rock overhead or Kong to the next yard line starting at the goal line (Pax stayed together)
    At the 50 it will be a double down
    7 burpees x 24
    1 cross over push ups
    2 front raises
    3 squat press
    4 amr hammer
    5 curls
    6 7 BP x 24 Big Boy
    7 Tri cep ext
    8 v ups
    9 Carolina dry docks
    10 Rowa
    11 Man Makers

    After finishing pax lined up for some requested Mary x 20 ea
    X-Factor
    Susie Q
    LBC

    On our way back 2x2x2x2 rinse and repeat pull ups

    Head back to the flag

    COT

    At the time it was unknown why FastTax was a no show so YHC busted his balls a bit but ultimately passed the Rock City Site Q to him. Now knowing he’s in Nashville caring for his ill dad, prayers are being lifted up.

    Honor to lead – push yourself outside your comfort zone

    God Bless

  • Nashville Grinder – from Akbar

    8 plus YHC in a warm gloom this morning, completely opposite from the first time I experienced this beatdown in Nashville 2 years ago – 17 degrees and snowing. The results were the same, we all got better today.

    Warm up: ICx 10-15 SSH, Self-Love, Imperial Walkers, High Knees, Grass Grabbers, Arm Circles (f/b)

    The Thang went like this:

    6 exercises, 10 reps each. Once completed, run to Beck N Call and back or block carry around the Gipper. Return and add 1 rep each round.

    Squat Press
    Derkins
    1 arm block Row –
    Tricep extensions
    Squrls – Squat + Curl
    Block hold leg raise

    There are advantages and disadvantages on the run or carry. Some stuck with 1 or the other, some mixed it up. Most got 6-7 rounds in, 400+ reps. We went until 6:40, returned the blocks, and it was time for 3MOM.

    Mary: IC x 10-15 Leg raises, Hello Dolly, Rosalita, LBC

    Count, Namorama, Zoolander prayed us out.

    Announcements:

    – Tanked Up has New Year’s Day Lakefront Q, 6:30am
    – Krazy Ivan, Thursday Feb 3rd, 8pm Lakefront
    – Run Cajun Run starts Feb 1
    – Franco’s Ice Man Dip and Dash. 10am at Franco’s

    Was great to Q the Gipper again, thanks for letting me lead,
    Akbar

  • Il Giro d’Italia – from Rudy

    YHC started taking Italian classes over the last year, with the hopes and expectations of being able to speak the language on a yet-to-be-scheduled trip to Italy. The year started strongly, leading to a promise made to El Guapo that YHC would lead a Q in Italian by the end of the year.

    Then YHC fell off the wagon. But the promise remained. And running out of time, YHC finally bit the bullet and decided to give this a whirl. So 9 PAX joined YHC for a journey through l’Italia on this gloomy, wet morning. Welcome Boucher from Macon, GA! And good to see Special K back in the gloom!

    E cinque e mezzo. C’é F3 e mi chiamo Rudy. No sono un formatore professionista. Sei responsibile della tua sicurezza. Spingerti, ma non farti del male. Andiamo in campo!

    Warmup:

    SSH, Abe Vigoda, Pietro Parker, Parker Pietro. Posizione di portenza, Mossa! In Cadenza, Esercizio! Uno, Due, Tre….

    At this point, PAX count dropped by 1 as Magcyver sprinted off to “take care of some business”

    The Thang: A tour of Italy

    The fortress cities of the Tuscan Region. Lets tear down the walls (of Jericho). 7 8-count-body builders, and a lap around half the field. Repeat 7 times.

    The northern Alps. At the front of the gym, lets climb the mountains (aka “stairs”). Bear crawl up, 5 merks. OK, that one is easy. Lets get harder… Repeat with Crawl bear, Crab walk, and Walk crab. Then repeat going back down the ladder.

    On to Pompeii (the Gazebo), in the shadows of Mount Vesuvius (the giant hill…). Here, the PAX recreated the everyday activities that the people of Pompeii were engaged in when the volcano erupted. We “put the dishes in the cabinet” (aka, Right Leg Stepups). Then put some dishes in the Left cabinet. Then we went and sat down for a bit in our Peoples recliner chair.

    On to the ruins of Roma (the Rock Pile). Grab a rock for some “Eternal City” exercise sets. Rows, Curls, Situps. In silence. Just start going. YHC has a count in his head, and announces when we have hit the end. But until then – just keep on lifting.

    Finally, a quick visit to the rocky mountainous island of Sicily (i.e., the railroad tracks) for some balance and walking as we stare into the lights of the approaching train.

    Then back to the flag for a COT (welcome back Macgyver!). Prayers of thanksgiving and for health of ill PAX. Thank you all for pushing me to meet a commitment. May 2022 bring me a better grasp of the Italian Language!

  • “Dual”-Ing Birthdays with Bogey & Hokie – from Hokie

    Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party

    Warm Up
    12. ABE VIGODA for December
    28 ARM CIRCLES 14 F & 14 B
    19 GRASS GRABBERS
    68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
    53 SSH OYO – 1 is 1 for Bogey’s age

    Low, slow bear crawl to the arch

    Cubbies for 28’s
    Hand Release Merkins
    Squats
    Irkins
    Left leg Step ups
    Derkins
    Right leg step ups

    Mosey back to flag for 62.53’s
    6 & 2 at the flag and 5 & 3 at the Arch

    6 Hand Release Merkins &
    2 burpees

    5 jump squats &
    3 T Merkins (2 is 1)

    Rinse & Repeat

    Handoff from Hokie to Bogey at the halfway point…

    Mosey to stairs
    1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times up the stairs

    5 burpees

    Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times down the stairs

    9 burpees (1959)

    Mosey to flag for Mary

    LBC’s with pause at 53 and then continue to 62.

    28 dying cock roach

    Close with Wank Lazy Boys