F3 New Orleans

Author: Rudy

  • Brick-a-palooza

    Brick /brik/

    Dictionary.com defines it as a small rectangular block typically made of fired or sun-dried clay, used in building.

    YHC defines it as a small rectangular block to be used in workouts to accentuate the PAX experience

    YHC loaded up the trunk of the car with 40 bricks. Thinking “Well, what if we have more PAX?”, he ran back to the shed and grabbed just a few more. At 06:15, 5 PAX were enjoying some light banter (welcome Lemon, from Birmingham!). No problem, plenty of bricks. 06:20 – a few more stragglers (an El Guapo sighting!). 06:25 – the Lakeview clown car arrives. Now we’re up to 16 PAX. YHC starting to get a bit nervous, but we should be ok.

    But then the sight that is actually quite entertaining to behold… The long stream of headlights of the late-arriving PAX. ROAR (that must be Heisenberg in his tricked-out coupe). Whoosh (there is Triple Shift arriving hot in his tricked-out cycling gear). 06:30 and we have 25 PAX ready to go. Oh well, we will have to modify…

    PAX instructed to go grab a pair bricks from the trunk. Some will be left empty handed, as YHC only had enough for 22. We will make do.

    The Warmup

    Circle up on the Great Lawn. Drop your bricks. Mahatma kindly brings his two bricks to YHC, and joins Hawgcycle brickless in the circle.

    • Windmills – Slllloooooowwwww cadence x10
    • SSH x25.
    • YHC delivers his 2 bricks to the otherwise brickless Organ Grinder. You’re welcome.
    • Brick Arm Circles 10x each direction
    • Peter Parker x20

    The Thang – Part 1

    Partner Up for Dora 1-2-3 (to be modified to Dora 1-1.5-2 to be modified to Dora 1-1.5-as-many-as-you-can-in-the-interest-of-time).

    PAX 1 sprint back and forth across the lawn (with bricks). PAX 2 exercises (with bricks). Flapjack. Continue. Groups with only 1 set of Bricks – make do. Modify.

    • 100 Brick X-Fit Merkins.
    • 200 (became 150) Brick Dying Cockroaches
    • 300 (became 200 became whatever, just keep doing them) Brick Goblet Squats.

    To much chirping from PAX named Gabriel*e, YHC kept adjusting the goal with an eye on the clock. At 06:50 – need to move on to the next workout station. But hydrate first!

    The Thang – Part 2

    Mosey to the baseball field by the refinery for Burpee Brick Shuttle Run (BBSR, and yes – it’s in the Exicon.) Medulla didn’t like being in the sun, so we modified and moved to the shade. YHC is always thinking about the well being of the PAX.

    Partner up again, then split up: PAX 1 on the 1st-base-line-extended. PAX 2 on the imaginary line about 25 yards away. All the bricks stay on the PAX 1 side.

    • PAX 1 planks and waits. And waits. Just keep planking and waiting.
    • PAX 2 does the work: sprint to the other side, get a brick, return and deposit said brick, sprint to get another brick, return and deposit said brick. Then 10x burpees.

    Then PAX 2 hollers to PAX 1, and assumes the Plank and Wait position. PAX 1 then begins the same drill.

    Repeat 3 or 4 times (YHC keeping an eye on the clock. We gots more things to do….)

    The Thang – Part 3

    Refinery. YHC had a carefully organized 6 station set that balanced core/arm/leg. But with now 26 PAX (picking up another disciple of Jesus Juice along the way), groups of 3 made 9 PAX. Deposit all the bricks by the tree. Angie needed to be reminded forcefully, then pointed to the large tree just to his left.

    Oh, but first lets run that nice family with their cute baby and dog out of the refinery. Sure, we could share. If you want to be surrounded by chirping, sweaty, smelly guys. Like Catfish.

    So the 9 stations were far less organized, and not nearly as well staggered. Shrug. Please contact YHC for a refund of your workout fee if you are less than pleased with the workout.

    Burpees x10 (timer), Merkins, Snake Jump/Box Jump, Pull Ups, Big Boy Sit Ups, Dips, Hanging Knee Lifts, 8 Count Body Builder, Floyd Mayweather (with bricks) and Merkins.

    Made it through 1 cycle before the clock beckoned. Mosey back to the Great Lawn.

    The Thang – Closing Time

    YHC said “Mosey to the Peristyle”. Hawgcycle said “But Zoomba is there”. So YHC had to try and audible, and was as unclear and confused as he usually is. The PAX (led by Screw Top, who appears to have left some bricks behind in the interest of promoting his own speed) reached the Great Lawn to discover that the Peristyle was, in fact, available. So YHC re-audibled (un-audibled?) and off to the Peristyle. King Kong seemed to think (incorrectly) that this entitled him to free coffee. Whatever.

    Plank for the 6. Then 2 rounds of Wonder Bra: Assume People Chair against a pillar. Then in cadence (with bricks): Up/Down/Out/In. x20, shake the legs out. Then x15.

    Close up with some Mary (LBC and Penguins). Mosey back to the flag and return the bricks to the trunk.

    (And much to YHC’s surprise, PAX did a fantastic job of carefully arranging said bricks in their containers. Thank you!)

    Closing

    Count-off (26!), Name-o-rama. Naming of the FNG (“Tinker” due to his interesting in tinkering with cars. YHC was not at his best for naming, so will not object if said FNG is subjected to a re-naming at his next appearance).

    Lots of announcements, pay attention to your mail.

    Several intentions, ask all of us to keep the intentions of your fellow PAX present in your own prayer time. Thank you Medulla for specifically calling out blessings for all fathers in our midst. Close with our prayer. Then off to Cafe Navarre for some great F2.

    Thank you all for tolerating, and allowing me to be your Q.

  • Hamilton v Burr

    As many New Orleanians might be aware, Hamilton has been playing at The Saenger for a 3 week run. As many F3ians might be aware, Da Parish and Rudy have a thing for musicals. So of course, the Hamilton workout was an obvious combination. And a plot was hatched – only publicized to those PAX that were In The Room Where It Happened….. So Hamilton and Burr signed up to Q the Mothership and Muscleship.

    6:29am, PAX loitering around both flags wondering who was stepping forward to claim the Q. Especially loud grumbling at the Mothership flag from Jingle Vader, who repeatedly expressed his dislike for all things in Pop Culture.

    6:30am, Rudy at Mothership and Parish at Muscleship give the disclaimers to PAX (most of whom seemed to be saying “Yeah, I figured.”). And both PAX took off to meet at the flag standing by a large box in the field in front of the museum.

    And what was in the box? No – this isn’t a Brad Pitt “What’s in the Box?” scene. Instead, it was the exercise gear for the Qs…

    And all the PAX grumbled and groaned, but still circled up in one large combined workout circle.

    The Warmup – Qs alternating exercise callouts

    • 16 SSH (Hamilton was 16 on arrival to US)
    • 7 Burpees OYO as we begin spelling out Burr
    • 21 Imperial Walkers (Hamilton was 21 when he became aide to Washington
    • Up/Downs to Burr’s cadence
    • 30 Peter Parkers (Hamilton was 30 at the Constitutional Convention
    • Rocky Balboas to more of Burr cadence

    Then (thanks to Mahatma’s good advice), PAX numbered off. 1s go with Hamilton (Rudy), 2s go with Burr (Parish). The Q vs Q Showdown begins…

    Burr – Round 1

    Dora 1-2-3 to Aaron Burr, Sir & My Shot. Pax 1 will perform the exercise while Pax 2 Burr Crawls to the 2nd tree & back.

    • Floyd Mayweather x 100 (2=1) – Hamilton upon meeting Burr advised he had recently punched the bursar of Princton
    • Squats x 200 – Burr advises Hamilton, Laurens, Mulligan & Lafayette that he’d rather sit than stand for the revolution
    • American Hammer x 300 – Hamilton does not throw away his shot and drops his American Hammer on Burr, Lafayette, Laurens & Mulligan

    MerKING Wave/Burr Crawl to You’ll be Back

    • While PlanKING during the song sung by King George, pax will do a MerKING wave (1 merkin performed in a wave around the circle). When the last pax merks, the entire circle will Burr Crawl clockwise 1 rotation. Repeat the MerKING wave with 2 merks, Burr Crawl, etc until song is complete.

    Mary to the song Guns & Ships.

    • Hold out your gun at Yorktown by holding a James Bond for :30 center/left/righ
    • Yorktown would not have been a victory w/out the French ships in the harbor. Hold your Boat/Canoe for :30 and finish out the song.

    Hamilton – Round 1

    Hamiltabata. 8 exercises, 45 seconds high intensity, 15 seconds of rest. To the songs Alexander Hamilton and My Shot

    • Happy Jacks (5 SSH, 2 Squat Jumps)
    • Absolution (8 count plank-position exercise)
    • Merkins
    • Imperial Squat Walkers
    • Lunges
    • T-Merkins
    • Outlaw
    • No Surrender (aka “The Genuflect”, in F3 Nola lexicon)

    20 Count

    To the 2:30 song Aaron Burr: Burpees. OYO. Go. Until the song ends. Yes, grumbly PAX – I mean it. Till the song ends.

    20 Count

    Mosey to the fountain for a version of the Cabinet Battle.

    • PAX 1 planks
    • PAX 2 dips x30 – with feet on PAX 1 back.
    • Flapjack.
    • Flapjack for x20
    • Flapjack for x10

    Interlude

    Both groups met at the lawn, and switched. Now the 2s go with Hamilton and the 1s go with Burr.

    Burr – Round 2

    Take a Break while we mosey to the Foundry

    Time for an amRAP Battle while we hear Cabinet Battle #1

    • 5 Pull ups, 10 Merkins, 15 Squats, Repeat until song is complete (3:35)

    How are you going to Say No To This first American Political Sex Scandal. Hamilton was being extorted by James Reynolds while Hamilton had sex with his wife Maria. The first time it happened Hamilton gave Maria $30. Perform 30 reps (IC) of these 3 Big Sexy Exercises

    • Pickle Pounders
    • Wife Pleasers
    • Monkey Humpers

    Mosey back to the flag…Mr Burr has business to settle with Hamilton. Your Obedient Servant

    Hamilton – Round 2

    Same as Round 1. Equal amounts of grumbling about the burpees. Some members of this group seemed to have an entirely different perspective on the Plank/Dip combo. Rudy suggests the Uptowners pull their minds out of the gutter.

    Rudy does note that this routine was significantly harder the 2nd time around….

    The Duel

    All PAX meet back at the flag for the final 10-Count Duel. Qs alternate calling an exercise, making a ladder.

    • 1 Burpee
    • 2 Squat Jumps (then 1 Burpee)
    • 3 Merkins (then 2 Squat Jumps, then 1 Burpee. You get the idea…)
    • 4 Lunges
    • 5 Country Crabs
    • 6 Dr W
    • 7 X Fit Merkins
    • 8 Box Cutters
    • 9 Turkish Getups
    • 10 Rise Ups – Hold a Squat while Q counts down from 5, squat Jump, immediately return to Squat.

    And with that, the F3 NOLA Tribute to Hamilton comes to a merciful close. Just a few minutes overtime.

    Countoff and Name-o-rama, welcoming our new FNG Water Boy (named quickly before the uptowners could start suggesting based on Water Boy’s pronounced profession of selling Industrial Hoses).

    Upcoming F1 / F2 this Thursday night at Greenway (6:30) and Wrong Iron (7:00).

    Intentions called out, ask all of us to offer our own prayers for the intentions (spoken and otherwise) for all of our brother PAX. Finally, circle up for our closing prayer. Offer of thanksgiving for the glorious day God has given us, and for the grace of His wisdom to use this gift wisely.

    Rudy and DaParish both thank the PAX for their merciful tolerance of this workout.

    We have the honor to be your obedient servants….A dot Ham….A dot Burr.

  • End of February, end of RRR

    Gloomy morning at Okwata. Last day of February, last day of 2019 RRR and YHC’s legs are definitely feeling it. Been a great month – getting pushed by all the PAX to pull a Forest Gump and just keep running.

    And as 5:30 approaches, out of the gloom emerge Kuch and Ya Mom’N’Dem – 2 PAX who have been pushing and inspiring me all month. Running to the workouts, running home. Way to go guys!

    Disclaimer given, and off we go – looking for a rare patch of dry ground in the swamplands of Okwata.

    Warm Up

    Circle up at the foot of Canal Street. Typical Warmup, as YHC is a bit of a creature of habit. As Triple Shift noted – all exercises in cadence x28 (28th day of February. SSH, Hillbilly, Peter Parker (“Stay here” yells frac, so we may as well stay here), Shoulder Taps (“stay here” the Pax grumbles, so YHC obliges), Parker Peter. Recover

    But wait – no warmup is complete without burpees. So we’ll do a Burpee Box: run the canal St loop with 7 burpees at each corner (28 total burpees). If you finish, sweep the 6 and join them for their burpees as well. Mahatma quickly identifies that the name of the game is “stay together”. But he and Cowbell sprint off anyway, earning the opportunity to sweep and pick up two more sets of burpees. Nice work!

    Animal Crossing

    A few rounds of mosey up the levee, animal walk across, and mosey back down the levee. First its Bear Crawls, then Crab Walks, then Duck Walks. Each time, plank at the bottom for the 6. Make room for the sandal-footed hippie who decided to disrupt the workout on his run to nowhere.

    Route 66

    Across the street. Route 66 with Merkins. Go. Certain unnamed PAX reached lightpole #10 and became confused with what to do next. Ole Miss apparently does not cover counting when numbers exceed fingers.

    Cirlce of Time / Benches

    Back across the street to one of the underutilized areas of Okwata – the circle of 8 benches. A PAX of 17 made this a bit crowded, but we’ll make do. Partner up at each bench. We’ll go clockwise around. PAX noted that it was wet. Quite wet. Shoes will be wet. But – no griping allowed. Persevere. Accelerate. Own It.

    • Right Leg Step Up x20 (everyone). Lunge Walk clockwise to the next bench.
    • Left Leg Step Up x20. Lunge Walk clockwise.
    • Monkey Humpers x25. Lunge Walk clockwise
    • Low Slow Squats x20. (this was to be Box Jumps – but the dampness and crowds seemed to make that a bad idea. So improvise…). Lunge Walk clockwise.
    • Dips x20. Bear Crawl clockwise
    • Incline Merks x20. Bear Crawl
    • Regular Merks x20, with the whole group throwing in extras to motivate the rest of the PAX. YHC shoulders are feeling the burn. Bear Crawl onward.
    • Derkins. AMRAP. YHC has a clock. Go. Much grumbling and groaning ensured. 1:10 of derkins.

    A soggy group of PAX gathered up and moseyed back to the flag, where we got in a last round of LBC x28

    And with that, we wrap up the end of February. 2.3 miles earned for RRR. Close out with intentions (several PAX praying for close friends and family suffering with illness). And then prayers – as always YHC asks for the grace of God’s wisdom to use the gift of a day in service of Him, and in service of his family and friends.

    Then – as a little bit of lagniappe, Team Okwata (cowbell, mahatma, kuch, ya mom’n’dem, rudy) took off on one last 2 mile run to celebrate the end of RRR. Thanks for the month – for the inspiration, and for the F2.

  • The Running Ship

    Today’s the day for the inaugural Muscle Ship at City Park, so YHC decided to emphasize the difference between the workouts – for one day, the Mothership became the Running Ship. As the 15 PAX gathered in the gloom (after a brisk 3 mile pre-thang run) YHC gave notice that we would be running. We would to a quick fly-by and give any PAX the opportunity to join the loafers, if they wanted. With that warning, and a disclaimer, off to the races.

    First run to the lawn in front of NOMA for the warm-up:

    • SSH x25
    • Peter Parker x25
    • Parker Peter x25
    • Shoulder Touches x25
    • Mountain Climber x25

    Then run some more (looky by the lake, there’s a group of 16 men who appear to be laying down. I think I see yoga mats too), heading towards Roosevelt Mall.

    At the foot of Roosevelt Mall, Heisenberg chooses Merkins for the Route 66 exercise. Go. 11 benches to visit, 66 merkins. Plank up by the entry to the track.

    Time for an old favorite of YHC: The Dirty McDeuce. 3 exercises, 12 reps. Upper Body, Core, Legs. Then a lap. Repeat x4.

    • Merkins, Penguins, Squats (YHC struggled mightily with cadence counting). 1 lap.
    • Stagger Merkins, Dying Cockroaches, Low Slow Squats. 1 lap.
    • Stagger Merkins, LBT, Monkey Humpers. 1 lap.
    • Floyd Mayweather, Flutter Kicks, Jump Squats. 1 lap.

    Slowsey towards the pole-vault mat, half-way along the straight away. Partner up for the game of “Catch Me If You Can”. PAX 1 sprints half way round the track. PAX 2 moseys across the field to meet the sprinter. Tag up and reverse (PAX2 sprints, PAX1 moseys back). Repeat repeat repeat for 8 mins.

    Slowsey to the Refinery for 5 stations: Burpees, Jump the Green Snake, Pull Ups, Derkins and Hanging Knee Raises. 12 Burpees is the timer.

    Getting late, so lets mosey back to the flag. Stop half-way to get the group back together – doing Monkey Humpers while waiting for the 6. Then again at the flag, Monkey Humpers for the 6.

    All told, 4.1 miles earned towards RRR this am.

    Close out by remembering our PAX struggling with illness and deaths among family and close friends. Finish out with St. Ignatius Prayer for Generosity.

  • 40 Days ’til Mardi Gras

    January 24th, 2019. Only 40 days until March 5th – Mardi Gras! And what better way to celebrate than a traditional Okwata 40?!? Even better, its a blustery sub-forty degree day at the Lakefront (YHC’s car said 37 degrees – but that didn’t account for the gales). Good Times!

    8 hearty PAX braved the chill. Some, like YHC, were bundled in full winter (aka “Marlin”) gear. Smooth managed to have his entire face covered, while DaParish seemed to be sporting some fancy earmuffs. Then, of course, there was JV wearing his tank top and calling the rest of us a bunch of cowards. Disclaimer issued – including warnings to try and keep warm – and we were off.

    Due to yesterday’s rain, and with Surge’s strong urging, YHC modified the 40 in an effort to keep our shoes dry. PAX moseyed down to Canal Street and over the levee, seeking shelter from the wind. Instead of over-and-back, we would instead just do up-and-down, always staying on the sheltered side of the levee. Other than that, its a traditional 40: 10 exercises, each done in 4 sets (40 sets!). In between each set, up-and-down the levee (40 trips up the levee!). Each set is 10 reps (40 reps!). When PAX finishes his set for one exercise, keep repping or plank until the 6. No rest until everyone’s done. The exercises (and some 40-themed Mardi Gras trivia that helped keep the PAX entertained…..):

    • Burpees first, of course.
    • Penguins. 2nd Modification: lets do the reps at the top of the levee rather than the bottom. Sure its windy up there. But its a heck of a lot dryer.
      • Did you know there are 40 parades in February (from Chewbacca through Muses)
    • Low Slow Squats.
      • Per NOLA.com in February 2018, there are 40 marching groups too. YHC doesn’t fact-check, just reports.
    • Cross-fit Merkins
      • Who remembers Mardi Gras 40 years ago? That’s right – the 1979 Police Strike!
    • Peter Parkers
      • Bacchus 40 years ago? Ron Howard.
      • Bacchus XL? The one, the only Hulk Hogan
      • Bacchus this year? 40 year old Jensen Ackles.
    • Box Cutters
      • Who’s playing Endymion? 40 year old Flo Rida.
      • Lionel Ritchie – hit the charts with Sail On 40 years ago
    • Lunges
      • One Krewe turns 40 this year. No one could guess it. And YHC was not surprised: Krewe of Bilge from Eden Isles.
    • Plank Walks
      • Did you know…. (apparently JV did, as he tried to correct YHC): King of Comus and King of Carnival (not King of Rex…) meet at 40 minutes past 9:00 on Mardi Gras night.
    • Mountain Climbers
    • LBC

    Mosey back to the flag – which was leaning with the wind, but still standing. Thanks to Cowbell for his constant encouragement for all the PAX to keep after it; keep pushing up the levee. Nice work M-Bop! Remember, the workouts get easier, because you get stronger! Great to have you out with us.

    Fast trip through announcements (RRR), intentions and prayers. Then fast mosey back to cars to start the long process of thawing toes. Thanks everyone for letting me lead.

  • Stomps and Sprints

    Thanks to Gabrielle, YHC had a different take on his usual Stomp-and-Sprint workout. So Tuesday am, time was right to give it a test run. I think it has some potential, but needs some help. We will definitely try again soon.

    12 PAX gathered in the gloom. Nice to see a good sized crowd on a Tuesday am – thanks, brothers! Warmer than expected, causing YHC to regret the choice to bundle up. Oh, the fun of winter weather cycles in NOLA. After a disclaimer, the PAX set off for 30 minute run: meet back at the track at 6am.

    Not surprisingly, Smooth, El Guapo and Mahatma took off to the front. Even less surprisingly, Mr. Freedom-Hammer himself decided he didn’t want to hang back with El-G or M-Ice, and bolted. Smooth sure can fly. YHC enjoyed the chance to catch up with Sesame Street – I wish I had his dedication when travelling. 5 days in NOLA and 4 workouts. Nice work!

    Back at the track at 6am (Hawg straggling in late at his 11:45 pace), we gathered to try Gabrielle-themed workout. Split into groups of 4. 3 of the 4 take their position on the track roughly 1/3 apart from each other for a sprint relay. The 4th toes the line to get ready….

    • Position 1: 25 LBC
    • Position 2: 25 PJ
    • Position 3: 25 Merkins

    Go… PAX sprints to the Position 1. Tag, you’re it! PAX from Position sprints to the next spot, while the arriving PAX does the exercise and waits for the relay to come back around. That’s the cycle. Sprint when its your turn, do your exercise on arrival, and wait. As YHC says – needs a bit of work, but everyone got 3 or 4 sprints in before we headed back to the flag.

    COT ends with our count-off, name-o-rama, and close with a prayer to use the gift of Tuesday, January 22nd wisely.

  • ND and the Ladder of Despair

    The PAX are all painfully aware of YHC’s deep love affair with the Irish, and all things related to Notre Dame. The PAX are also fond of pointing out the flaws in my beloved Irish – “What a cupcake schedule”, and “You should join a conference”. This year’s CFB Playoff offered the Irish another chance to silence the doubting PAX.

    Returning from Dallas angry and a wee bit humbled, YHC asked the scheduled Rock City Q if he would be willing to give up his Q so the PAX could share in my pain. “Manbun” Hawg willingly agreed. So the PAX got to ring out 2018 with the Notre Dame Ladder of Despair.

    Warm Up

    Perhaps you are not already aware, but Clemson drummed the Irish in the Cotton Bowl by the score of 30-3. (YHC will happily discuss how the game was closer than that – but you’d have a hard time hearing him over the howls of outraged PAX).

    Burpees, of course. 10x OYO. Repeat. Repeat. That’s 30 (for Clemson). 3 more (poor lonely 3 for ND).

    SSH x30. 3 more burpees.

    IW x30. 3 more burpees.

    PP x30. 3 more burpees.

    The Thang – The Ladder of Despair

    Most PAX know that this was not ND’s first time getting blown out on the big New Year’s Day stage. But they may not understand the full depths of my despair. This morning, they will learn just how many consecutive times ND has gotten embarrassed this way. With a ladder. A ladder that calls out each of these games. How long will it take? How far back in time? Only YHC knows.

    • Game 1: 2018 Cotton Bowl. Clemson romps. 5 Burpees
    • Game 2: 2015 Fiesta Bowl. Ohio State destroys. add 10 Shoulder Presses
    • Game 3: 2012 National Championship. Alabama cruises. add 15 Curls
    • Game 4: 2006 Sugar Bowl. LSU crushes. add 20 Merkins
    • Game 5: 2002 Fiesta Bowl. Ohio State pancakes. add 25 Squats
    • Game 6: 2000 Fiesta Bowl. Oregon State thwacks. add 30 Rows
    • Game 7: 1995 Orange Bowl. Florida State trucks. add 35 Chest Presses
    • Game 8: 1994 Fiesta Bowl. Colorado routs. add 40 LBT 

    Fortunately for the PAX – the clock ran out, coinciding with the end of the streak. 1993 Cotton Bowl, ND romped over the Texas A&M Aggies. But now it was time to return the rocks. Final Tallies: 40 Burpees, 70 Presses, 90 Curls, 100 Merkins, 100 Squats, 90 Rows, 70 Chest Presses, 40 LBT. And worst of all – the cumulative scores of those 8 games? Foes: 304, Irish: 138. Average defeat of 38 – 17. Yikes.

    Return to the flag for our COT. Count-off for 20 PAX. Nice showing, gang! (Even if the uptown members were too scared to show). Lots of upcoming stuff (Krazy Ivan, BR convergence, Mobile Spartan, Jackson Day race). Always exciting to hear all of the opportunities that PAX are pursuing. Remember – if you hear something you want to do, DO IT. Q IT. Talk it up with the PAX, you will almost certainly find someone to do it with you!

    Thank you Rev, for taking us home with a thoughtful prayer, challenging us to be better men, better leaders, better followers into the New Year.

    Thank you, as always, for the chance to lead you all.

  • No Shorty, No Problem

    Late Monday evening, the PAX checked the Q sheet – lo and behold, Shorty was listed!  Could it be?  Would he make a long-awaited return to the Stomp?

    Short answer: No.

    But that didn’t stop the 4 PAX who gathered to dash off into the thick soupy fog.  Typical Stomp: 20 mins out and back, saving some time for Mary.  Thanks, Smooth, for hanging back with me for the outbound leg.  Great chit-chat.  As YHC turned at Tulane for the return trip, Smooth decided to continue the outbound.  Whoosh – he disappeared into the gloom.  YHC returned, crossing paths with Woz and Hawg on the way back.  And of course, as we neared the Shovel Flag – Smooth sailed past us, barely breaking a sweat.

    Finished up with some Mary around the flag.  Thanks for the great run, gentleman.  Maybe next week, we’ll see Shorty again.

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.

  • The 4 Frozen Horsemen

    Winter is here.  But that didn’t stop 4 hardy PAX from appearing on the angry shores of Okwata, where the winds were howling.  YHC’s car said 37 degrees.  Alas, YHC’s car does not have a wind-chill measurement; perhaps that is for the best.  Somethings are best left unknown.  5:30 arrives, so the 4 frozen horsemen from setting off.

    The Thang

    YHC abandoned the planned Q in order to seek shelter behind the levee.  Lets mosey!  10 seconds later, time for a quick return to the sidewalk to find an alternate path.  Thank you, trailblazing Abacus, for alerting us to the puddles of mud and water!  Sorry you had to step in it to discover for us…

    Instead: Mosey down to Canal St, up and over the levee, seek shelter and dry ground on the City side of the levee.

    Warmup with SSH, IW, then plank-o-rama.  Cold seems to mess with Frac’s counting abilities.  But we persevere…

    Dora 1-2-3

    Burpees x100, Merkins x200, Squats x300.

    While Pax 1 reps, Pax 2 Lunge Walks up and down the levee – feel that howing, freezing wind hit your face at the top!  The walk down added the extra “don’t slip and slide” risk.  Frac and JV got the benefit of extra reps waiting on YHC and Abacus.

    Head to the top for a 20 count (and grumbling about why we didn’t do the 20 count in the shelter at the bottom.  Because we’re tough, that’s why)

    HOP

    Mosey to HOP for 4 stations: Bear crawl Up/Down the levee (the timer), Dips, Pull-Ups, LBCs.  2 rounds.  I’m not exactly sure what JV does on the bear crawl down, but I think it involved frequent stops to smell the flowers.  We don’t have all day, here….

    Mosey back through the mud and puddles to the flag.  Dang, that water is C.O.L.D. on the feets.

    Time for Flutter Kicks x25.

    Then close up with the faster countoff, name-o-rama, intentions and prayers that I’ve ever been a part of.  “Nice seeing you gents, gotta run….” says everyone as they hustle back to their cars to try and restore feeling to extremeties.