F3 New Orleans

Author: Tool

  • Maiden Voyage

    Eager to mark our territory with a trail of sweat, 14 PAX, aka privateers, gathered this Monday for a maiden voyage in the uncharted waters of northern 70122, and area deep with nautical history.  This would be a test run to check out the area and also see what interests there may be in establishing a new AO.  As the clock neared 5:30, it was encouraging to see a mix of guys, coming from near and far, that all wanted to be in that number.  Before we set sail, YHC mentioned that this workout would be somewhat of an exploratory mission and perhaps a work-in-progress as we bounced around.  The disclaimer came next followed by the annual recitation of a crude yet useful nugget from the F3 Lexicon that is something we should strive to avoid:  Whiskey Dicking (verb) – “Half stepping through a workout or other event.  More generally, execution of anything without sufficient zeal”…recently updated to read “Tentative execution of a task”.  Basically, try to give it your all and make the most out of the next 45 minutes.  Here’s what we did:

    Quick “capri lap” around the parking lot with a COP in the nearby field for a warmup of IW, Phelps, WM, AC, Toy Soilders, LSS.  

    Then we kept it close for any lost latecomers with a continuation of the warmup, getting in a diamond formation for Burpees x20, Bench/Bleacher Dips x15, Jump Squats x10, Tire Flips x5.  This circuit would hopefully be repeated later on but no dice.  

    From there, we moseyed into the heart of UNO’s campus, with a stop to plank for the six followed by 10 Merkins.  T-claps to Kuch and Gideon who YHC overheard discuss trying to nudge a guy back out in the gloom…#HIM!  We ended the mosey near an area officially named “the lazy river” by Gabrielle which is adjacent to a few tall sets of stairs leading up to the amphitheater hill.  Here we dropped anchor for the first round of Dora, partnering up for 100 crossfit/hand-release Merkins while PAX#2 ran a lap up and down the stairs and hill.  Pull anchor up…

    Northerly mosey to the concrete planters in front of the Alumni Building for the second round of Dora.  T-claps to Holy Grove and others for pushing hard then sweeping the six. Partner up with someone different (swinger style) for Inclined Hip Slappers x200 while PAX#2 run to the top of the levee and back.  Some groans and panting were heard on this one.    

    From here we changed course back towards harbor, stopping in front of The UC for the third round of Dora.  Original plans called for a stair running loop but time was ticking and we had to wing it with LBC x300 (in sets of 50) which PAX#2 held a low squat #ISI.  We had to cut this a tad short and hightail it across the field to the flag.  Shout out to HG and JJ for kicking it in high gear on the final run.  Total distance covered was approx 2.17 miles.  YHC’s goal of scoping out the area was accomplished but the run/plank time squeezed out some of the circuit work.   

    Finished things off with a COT.  Next two workouts in that location (NW corner of Leon C. Simon and Elysian Fields) will be 8/26 and 9/9.  Input and Qs are welcome so please chime in and/or step up.  Hopefully this AO takes off, in turn further growing the footprint of F3 and having a positive impact on more men.  T-claps to Gideon for the nudge and pledge to help get this going.  

    Thanks for the opportunity to lead. 

    Tool 

  • Curls For The Girls, Lunges For The Ladies

    Is there a F3 name for writer’s block when mapping out a workout?  If so, YHC had a case of that leading up to the Uptowner on Fri.  Lots of good ideas brewing but hard to settle on which ones….maybe a tabata timer? do we fumble with a sweaty phone, music?, rocks or no rocks?  One rock or two rocks?  How muddy would it be from the rain and the the pumps?  Perhaps a 1000 rep workout but would there be time?  How do you pick?  Well, YHC picked up Amnesty in the original LCC and tapped his old and wise brain while in route.  We decided on a few tweaks, and would make sure to incorporate curls since he would be beach bound the following day.  As to the clocked neared time for kickoff, it was good to see a mix of F3 veterans and rookies alike trickling in, including a FNG.

    After the disclaimer, YHC informed the PAX the plan may change on the fly and we’d hone in on upper body and core since many of us were still recovering from running the GN.  Here’s what we did:

    Warmup – IW, WM, AC, SSH, LSS, all IC

    COP #1 – We grabbed two rocks, one large for curls, etc. and one med/small “good form” rock.  Circled up for Curls, Tricep Ext, Rows, Alt Lunges, V-roach w/rock), Chest Press, one min plank…maybe one or two more?  Rinse and repeat.  

    Drop the rocks and bear crawl approx 50-60yds to light pole, then mosey to the water fountain for hydration.  There we circled up by the benches for:  Dips, LLSU, RLSU, Dips, all IC.  Then a mosey back to the track, with a 50-60yd lunge walk before heading back to the rock circle.

    COP#2 – Round robin style with alternating core and/or upper body exercises.  The PAX took turns leading merkins on rock, curls, chest press, skull crushers, scoops, merkins, LBC w/ rock, all IC.   
    Deposited rocks and finished up with a minute of hip flexor stretching.   

    We capped things off with a COT.  Welcome FNG Shocker who is an up-and-coming low voltage video and alarm guru.  Prayed for Mambi’s father and Holy Grove’s father as they struggle with health issues and daily things we all may take for granted.  Also prayed for gratitude and a few other intentions. 

    Hopefully this workout helped Amnesty look buff on the beach this week and his M was the envy of every lady around.  And hopefully everyone else left stronger than when they came.  As always, thanks to the PAX for the continued motivation.  Always a pleasure to lead. 

    Tool   

  • “Modify only if you need to, not cause you want to”

    “Success isn’t always about ‘greatness’.  It’s about consistency.  Consistent hard work gains success.  Greatness will come.”   -Dwayne “The Rock” Johnson 

    Another fine Saturday at the Muscleship on 6/22.  Fifteen PAX trickled in to start the day off right and get their sweaty fix.  With the Memorial Day Murph a few weeks prior, YHC felt many/all of us could some help improving our pull ups, so that would be our focus of the day….upper body, grip strength, arms, core, back, etc.  Here’s what we did:  

    Warmup in front of NOMA with SSH x20, IWx20, WM x10, Bird Dog x20, Glute Bridge x20, 60 Sec AC (R T-plank AC , LBC, L T-plank AC, Merkins) x15ea

    Mosey toward the Refinery with a pit stop for:  plank, Merkins x10, plank, Merkins x5

    The Refinery – 6 station circuit w/Tabata timer, all out for 40sec, 12 sec rest/rotate       “Modify only if you need to, not cause you want to”         Round 1 – Pullups, Squats, Body Rows, Block Curls, Bench Dips, Glute Bridge aka Wife Pleasers         Round 2 – Rinse and repeat        Break for a breather and some motivational experts compliments of Google and The Rock         Round 3 – Dead Hang, Squats, Dips/Dip Hold, Block Curls, Inc Merkin, Glute Bridge        Round 4 – Rinse and repeat

    Mosey back towards base where we crossed paths with The Muscleship Pax. Made another pit stop on the curb for:  Plank, Plank Jacks, & Merkins

    Next up was a mosey to the edge of the new sculpture garden expansion where we found the finest grass City Park has to offer for: Planking and Bird Dogs 

    Then back to the NOMA lawn for some back and core work:  Indian Bear Crawl,  LBC, Flutter Kicks, IBC, Lunge Walk, Bear Crawls

    COT to seal the deal.  Welcome FNG Snowbird who was EH’d by Gatsby.   

    Always great to lead and always great to grind through another F3 workout.  Sorry for the delayed backblast. 

    Tool 

  • F3 Quantum Physics

    Eighteen PAX posted this Wednesday to get their F3 fix at The Foundry. Lots of usual pleasantries exchanged as well as some chirping from the peanut gallery as the troops assembled. Nothing fancy in store, just some old and new variations of the tried and true stuff that would hopefully have everyone leaving high as a kite.

    Warmup – mosey down RM with some backpedaling and high knees to get the juices flowing. Peeled off into a field that according to Rudy was mowed, it was not, so we shifted over to some good grass for a COP including IW x20, WM x10, AC x20, LS Squat x20, Goofballs x25, Burpees x5 x5 x5. Then a mosey to….

    Thang #1 – Foundry circuit that was sure to include the original theme of The Foundry workout, improving on pullups. So we broke up into six stations, alternating upper body and lower body, with the following exercises: Pullups, Squats, Body Rows, Burpees x8 (timer), Bench Dips, Big Boy Situps. Two rounds then…

    Thang #2 – After a mosey to the backside of the track, we made our way to the open rubberized area that has seen many a F3 sweatdrops. We lined up by age and split in half, old vs young to see if millineal-ish PAX have what it takes to overtake the more experienced and seasoned PAX. This was a competitive circuit but note the scoring system was far from perfect, due to YHC’s quick and possibly vague instructions.
    Round One – Bear Crawls in one min (line to line):  Old Bucks 89, Young Bucks 60 (numbers may be skewed due to YHC’s quick explanation). Crossfit Merkins in one min: Young Bucks 261, Old Bucks 240. Backpedal/Sprint Relay: Youngs Bucks edged out the Old Bucks.

    Next we did a little test to see if time spent in F3 has a direct correlation to superior speed and strength so we split into two groups, those who have been in F3 more than a year and those less than a year.
    Round Two – Bear Crawls in one min (line to line):  F3 Veterans 94, F3 Rookies 60 (numbers skewed?…each way was one).  Crossfit Merkins in one min:  F3 Veterans 207 (w/one man down), F3 Rookies 192. Backpedal/Sprint Relay:  F3 Veterans edged out the F3 Rookies in a photo finish. 


    Was hoping to do a third round based on height to answer the age old question, does size really matter?   

    It was hard to base an outcome on this and it was mentioned we may have to do this again in the future with more time and a tweaked scoring system.

    Back to the flag for a COT to cap off a another fine morning in the gloom.

    Moleskin/Observations:

    1. Working in pullups in large groups is taking more creativity as the PAX grows….which seems like a good problem to have.
    2. When we lined up by age, it was good to see a healthy mix.
    3. When we lined up by time spent in F3, it was cool to see lots of newer guys, all of which seem to have a gung-ho level that meets or exceeds that of the veterans.

    Thanks for the opportunity to lead and try a few new things.

    Tool

  • Bridges & Burpees in lieu of Bars & Beers

    Strong showing of fourteen runners and four cyclists posted at the Stomp in City Park to get their usual Tuesday fix.  With the annual Bar-a-thon just 10 days away, YHC figured the PAX could use some training to make sure the legs and lungs will be up to par for the pinnacle of F3 CSAUP events….liver training will be OYO in evenings.  Since it wouldn’t be practical to squeeze in 6 miles, 6 bars, and 6 beers in the gloom, we opted for a “Bridge-a-thon” instead to include 6 kilometers, 6 bridges, and 6 rounds of burpees.  Goal was 40 minutes, F2 encouraged, and awards to follow for various categories TBD.  As the clock neared launch time, we recapped the 6K route w/burpees x10 at each of the 6 bridges:  Start with normal run down Roosevelt Mall, across bayou, left on Moss St., left on Desaix Bridge, right onto Wisner overpass, run down paved path along bayou, hit Harrison bridge, turn around, pass in front of Pan Am Stadium down Zach Taylor Dr, left at underpass, then Henry Thomas Dr to Roosevelt Mall back to the flag, then sweep the six or start some Mary. 

    The PAX all completed the mission, some modified up or down, most with extra time for additional running and/or Mary.  The guys on bikes embarked on a longer route and met us back at the flag, just in time for the “awards ceremony“.  In true Barathon fashion, koozies were awarded for the following random categories, with the entire PAX coming to a 2-3 second consensus for each award:

    Fastest Runner – El Guapo took home the chic Nyx koozie, since he was the manliest guy that morning and can best pull off using a girly koozie

    Most Sophisticated/Best Dressed – Chips was unanimous winner with his tank top and bright orange shoes…he left with the fancy zip-up longneck koozie

    Most Ordinary/Average PAX – After a breif debate, War Eagle took this title for the morning and left with the most average, used koozie that YHC could find in his garage. 

    Best Cyclist – Amnesia was awarded this by his fellow biking peers, I think for his speedy use of the Blue Bike.  

    Sweatiest Guy – This was to be the most coveted award since it meant you probably worked the hardest….went to Screw Top, who took home a custom, one-of-a-kind vintage F3 puffy foam koozie. T-claps for pushing hard!

    T-claps to all, and sorry that everyone didn’t get a trophy.    

    COT included usual announcements, GiveNola details, and a reminder that while many of us might joke about beer drinking being a “sport”, YHC suggested we strive to do it in moderation and not let it get the best of us….and to be a help to others around us who may be slipping down that slope.  We lifted up several intentions for those battling illness as we closed with a prayer.

    Great to see lots of new faces lately consistently out in the gloom.  And lots of good F2 as always.  I was able to chat with a few guys along the run, which is always a good way to start the day. Also shout out to Dirty Dell who used his doctor skills to asses a downed PAX. Fortunately all was well.  

    Hope to see everyone at the Tchoupitoulas Barathon on May 17.  It’s always a blast, even if you’re not a beer drinker.  Details here:  https://www.eventbrite.com/e/2019-tchoupitoulas-social-aid-athletic-club-bar-a-thon-the-38th-registration-46260502408

    Tool       

  • Lone Rangers Need Not Apply

    teamwork (noun): work done by several associates with each doing a part but all subordinating personal prominence to the efficiency of the whole.

    Seven men showed up eager to build some muscle on Saturday.  YHC surfed the F3 site the day before for some fresh ideas and felt some sort of theme for the morning might help engage the PAX and keep the workout from being too blah, which YHC is occasionally guilty of when not adequately preparing a game plan.  After kicking around a few options, none of which could top The Hamilton throwdown, YHC decided on a refresher of the teamwork concept that helps fuel the impact of F3 and other group/partner workouts.  We may all get numb to hearing about “pushing each other” or “iron sharpens iron” so the plan for the day would strive to hone in on why team building, team leadership, and working as a team are all proven ingredients for success.  The other, “hidden” agenda for the morning included trying to squeeze in as much sweat provoking stuff to help burn off all the bacon and beer that several of us indulged on the week before at HFTC.  After the disclaimer, reading of the teamwork definition from Merriam-Webster, and a rundown of what would be in store, some of which may seem corny but “bear with me”, here’s what we did:

    Warmup – Short Capri Lap down Lelong Dr with some butt kicks, backpedaling, bear crawling, and high knees to get the juices flowing.  Then a COP on the Museum steps where YHC shared some Google findings….T-E-A-M….Together Everyone Achieves More…so we got loose with some T-E-A-M exercises, Travoltas, Elbow Plank w/leg lifts, Arm Circles, and Mountain Climbers.  Before departing for our next stop, YHC asked the PAX to start thinking of one person who stands out to them as an inspirational leader and we’d discuss more once at the next stop.   

    Thang #1 – Mosey towards the block pile with a pit stop half way for planking to wait for the six followed by merkins on the curb.  From here, we continued with a mosey to the green building, aka train shed, for the Da Parish Special aka “Get To Know Your PAX Wall Sit” while discussing some admirable leaders…cause every good team tends to have a good leader.  Piranha started us off and set the bar high with a lengthy yet awesome explanation of his pic.  From there we all had to up our game and give more than 3-4 words answers.  YHC can’t recall all of the names mentioned but does remember George Washington, Mother Theresa?, Mark Twain?, Coach Ed Orgeron, Yoda?, and a boss at work.  This took a while but was well time spent….YHC caught a whiff of piss and vinegar after from some of the PAX.

    Thang #2 – Short Mosey to the block pile to heckle The Mothership PAX and grab a coupon.  We lined up along the prison bars aka Tool Wall for our next circuit.  YHC found the Diego circuit on the F3 site and thought it would be a good partner workout since helps push each other and keeps PAX accountable.  Diego is like Dora, but tougher and longer.  YHC warned this would take a while but assured the PAX it would be worth it.  We did these one round at a time, planking for the six, and opted to mix it up by going “swinger style” with new partner each circuit in an effort to further mesh the team.
    Round One – 100 Merkins w/PAX #2 running to other prison bars for calf raises x20

    Round Two – 150 Overhead Block Press w/PAX #2 running for hip slappers x20

    Round Three – 200 LBC w/PAX #2 running for monkey humpers x20

    …breather and corny motivational quote from Google, “All progress takes place outside of your comfort zone” 

    Round Four – 250 Block Curls w/PAX #2 running for calf raises x20

    Round Five – 300 Squats w/ or w/o block w/PAX #2 running for hip slappers x20

    Note – proud to say the PAX dug deep and pushed through this, helping other PAX finish as needed.  Some good joking and F2 was in the air throughout.  Some motivational phrases were attempted in a Coach O voice but might have lacked the firepower he packs.  

    No time left for the last few things on the weinke so after depositing the blocks, we headed back to the flag.  One last quote found on the interwebs, “If you want to lift yourself up, lift up someone else” – Booker T. Washington

    COT to seal the deal.  The Muscleship needs some Q’s in coming weeks so if you’re reading this, please consider stepping up.  T-claps to the PAX for posting and pushing each other to get stronger.  It’s always an honor to lead. 

    Tool   

  • The 4th F is for “Fun”

    The 4th F is for “Fun”

    The early moring parade goers in Mid-City were treated to some sweet F3 eye candy on Saturday for the 4th annual Mardi Gras Mambo aka Endymion Run.  Our krewe consited of 22 PAX eager to start the day off right and get in the carnival spirit.  YHC had stewed on some new ideas for the past month and decided to incorporate a “float” consisting of a jogging stroller and boom box to be pushed along the route blarring some good ole Mardi Gras music to get the juices flowing.  Some festive chatter started as the Dr. John and Professor Longhair tunes came on.  Here’s a recap of our parade: 

    Warmup near The Peristyle:  IW, Lunges, WM, SSH with “bead wave” capped off with the tradional Mardi Gras Mambo song providing the guidance for 2+ minutes of syncronized planking, merkins, and plankjacks….always a crowd pleaser!  We followed with a mosey to City Park Ave and N. Olympia and stopped to go over the gameplan for the run topped off with burpees x10, just because.   

    Route Run – Leg #1:  Run at your own pace down Orleans trying to stay in clusters.  The float/stroller acted as the kaboose and stayed in the rear, similar to the speaker trucks following the Dance Connection, minus the purple fishnets.  Once at Carrollton, turn around and sweep the six.  T-claps to the PAX for taking turns pushing the float and also to the guys carrying two F3 shovel flags….Merica!!!  Lots of intrigued and possibly jealous onlookers wishing they were running with us. 

    Route Run – Leg #2:  Right on Carrollton all the way to Canal, at you own pace, sweep the six.  The motivational cheers from the spot watchers kept coming. 

    Route Run – Leg #3:  Back down Carrollton to Orleans veering off to the neutral ground for a COP.  Some grumbling was heard when YHC started with LSS x20, PP x25, ISW x20, and Plankorama w/Merkins.  Everyone survived and the moseying resumed.    

    Route Run – Leg #4:  Run back on Orleans to our starting point on N. Olympia, sweep the six.  Good to see lots of other running groups out there…”Happy Mardi Gras” and high fives were being dolled out right and left.  Might even try to work in some beads for next year. 

    Lagniappe Leg #5:  Once back along City Park Ave, we had enough time to take the long way back along Marconi for a peek at the floats, before heading back to the Great Lawn.  A few guys were able to modify the run with a shortcut.

    Great Lawn:  YHC wanted to make sure all PAX were ready for the rest of MG season and in stellar bead catching/throwing shape, so out came a bag of beads stashed in the bushes.  All PAX grabbed a good bead to throw and parterned up for “Bead Burpees” consisting of throwing beads 15 yards away to your partner, alternating with burpees.  This was not well received by the PAX, I’m guessing due to the sloppy terrain and the presumption that we were only going to run that moring.  After a minute of some hideousness with Bead Burpees, YHC felt the need to cut it short and move on to something more challenging.  Next up we did a bead throw and bear crawl circuit across the lawn, followed by a lunge walk and bead throw back.

    Mary:  After getting rid of the beads, we had enought time left to knock out LBC x20, Flutter Kicks x30, and Plankorama. 

    COT:  YHC was a tad woozy and run-drunk at this point so not sure of all the announcements and intentions.  We did pray for, among other things, a safe Mardi Gras weekened.  We also called out Amnesty for yet again missing the annual event he co-fathered. YHC forgot to mention that we consider striving to avoid over indulging this Mardi Gras season and instead focus on making the most of our time with family, friends, or perhaps ourselves, whether that be at a parade or elsewhere.  While pigging out and/or getting hammered may be something many of us have been guilty of during the carnival season, we should consider throttling that back on the guilty pleasures and possibly replace them with something more meaningful and healthy….just a thought.

    Thanks to the PAX for going along with my antics and helping to bring in the 4th “F”….FUN!     

    Tool          

  • Keep It Simple Stupid

    The Uptowner was greeted with 14 fiends this week itching to get their Friday fix. Although YHC had been voluntold to Q weeks ago, he slacked on working up a fancy workout with a cool theme, laminated weinkie, or pre-arranged cones. Therefore, back to basics for the PAX with 45 action packed minutes of good old-fashioned exercises and circuits, with hopes of leaving stronger than when we came. As the PAX rolled in, YHC gave the usual discalimer along with second disclaimer and warning that his sharpness as a playcaller may be hindered by the aftereffects of the evening beatdown and IPA fuelled F2 hours earlier. Here’s what went down:

    Warmup: IPW, AC, WM, LS Squats, PP, Plank Roll, LC Crab, all various reps IC, followed by a Bear Crawl approx 40 yds to the rock pile.

    The Thang: Countdown circuit with 4 exercises, all IC and same rep count, to be varied up along the way. These tend to be tough but the descending count provides some light at the end of the tunnel.

    • First round consisted of: Curls x15IC, Low Slow Squat w/rock x15IC, Shoulder Press x15IC, Mary/Rosalitas x15IC. Rinse and repeat x14, x13, x12, x11 all with varying Mary exercises at the end. YHC enlisted the help of the PAX to share the cadence duties.
    • Break for a bear crawl around our circle of rocks followed by a Alabama-cousin-marriage joke complemets of War Eagle.
    • Next round: Curls x10, Lateral Lunge x10, Shoulder Press x10, Dealer’s Choice Mary x10, rinse and repeat x9, x8, x7, x6.
    • Final round: Curls x5, Front Lunge w/rock overhead x5, Shoulder Press x5, Mary x5. Not much time left to keep working our way down so we had to cut it short and deposit the rocks.

    Last 90 seconds included Hip Flexors and Plankorama.

    COT to seal the deal. Welcome to our FNG who gace us lots of info on himeself but not much nickname material…hence the name Vanilla.

    T-claps to the PAX for pitching in on the never ending cadence.

    Tool

  • The Muscleship Launch

    “Without continual growth and progress. such words as improvement, achievement, and success have no meaning.” —Benjamin Franklin

    The Muscleship blasted off in solid fashion this Saturday, thanks in part to the 16 PAX flight crew that hopped on board for the maiden voyage.  This new workout and AO was strategically engineered to accomodate the every growing number of men eager to start their Saturdays with a F3 beatdown.  Several guys got in some RRR miles before blast off…T-claps!  As the clock approached 6:30, it was good to see several reguklars trickle in and a few koters to boot.  After a brief description of what was in store, and of course the disclaimer, we made our way over to the front of NOMA to get started.

    Warmup Part 1: IWx20, WMx20, LSSx20, SSAC (Sixty Second Arm Circles, from the F3 website…T-plank Left ACx15, LBCx15, T-plank Right ACx15), capped off with IPSWx20.  In the middle of this we noticed The Mothership trying to invade our territory in the nearby field so we upped the volume on cadence in an effort to claim dominance.  Before departing, YHC asked the PAX to start thinking of some good jokes, hoping Bogey would be the star of the show.      

    Warmup Part 2:   Short mosey to the banks of The Big Lake for some Planking and Merkins.  We lined up all holding a high plank, then 5 Merkins, then a joke, then 4 Merkins, joke, 3 Merkins, joke, 2 Merkins….at this point The Mothership did a fly by so our last joke was centered around them, then 1 last Merkin.   

    Foundry:  Short mosey to The Foundry where YHC realized the PAX was too large for plan A so we settled for Plan B:  Split up with group #1 doing 3 rounds of PIMPS (timer) near the pull-up bars and group #2 doing BLIMPS AMRAP in the grass.  Flip flop with a “pimp daddy” being chosen in each group to be the timer. Lots of intense stuff here with very little opportunity for small talk.

    Lake-North Side:  Next stop was another stretch of shoreline for Inchworm Burpess x10, joke, x8, joke(s), x6, dirty joke, x4, another dirty joke, x2, maybe a final joke. 

    Lake-South Side:  After a pit stop at the water hydrant to hydrate, we made our way over to the raised ledge along The Big Lake track.  We rotated duties with mutiple PAX running cadence and various counts for LLSUx20, Dipsx20, RLSUx20, Derkins x15…breather….rinse and repeat with the highlight being Bogey and Abacus peforming a duet in tandem. 

    Lelong Drive for Cinco de Cardio:  Here we gatherded for five 1-minute rounds of various cardio-rich exercises which proved to be much more manly than the moseying and frolicking that our counterparts were doing with The Mothership.  We dug deep and did Semi-Circle Mountain Climbers, Rocky Balboas, Partner Plank Slaps, IPSW, and Groiners as the finale. 

    One minute left so back to the flag to call it a morning.  COT, annoucements, prayer, and some admiration for the new steel encased shovel flag that may be worthy of it’s own name.  Also, YHC thanked the PAX for posting and making The Muscleship launch a success.  YHC wasn’t sure what to expect knowing so many of us enjoy and look forward to The Mothership each week and trying to split that up is no easy feat.  The F3 vatican has always encouraged an “addition by division” concept when trying to grow so it was good to see all the PAX on board with that.  YHC also mentioned a workout several years ago where a fellow PAX Q’d with some new exercises and routines, which worked well, and after talked about one of the strengths of F3 is that the group always supports those trying new things, typically with little or no heckling from the peanut gallery.  Thanks to the PAX for pushing hard and helping to make it a good one! 

    Tool       

  • Stomp #177 – The Road Less Traveled

    Eight men posted this Tuesday to enjoy some cool crisp air and another F3 Stomp.  T-claps to Hawg for EH-ing his buddy in town from SC.  He used the word “mittens” right off the bat so there was some strong nickname material already in place.  The plan for the day was to alter the route and take the road less traveled, or possibly never traveled in an F3 workout.  After the disclaimer, we embarked on a 35min run south along Marconi, left on City Park Ave., then Moss St. along the bayou out as far as your pace allowed before heading back on the other side of the bayou and past the museum, then sweep the six if back before all eight PAX were at the flag.  T-claps to those who pushed hard and made it to/past the end of the bayou.  Some good f2 was enjoyed along the run as we covered between 4-5 miles. 

    We had approx 5-6 min left to cap things off with a “happy ending” on the neutral ground near the circle.  After getting some minds out of the gutter, we aimed to knock out 100 burpees Dora style with PAX#1 running around the circle while PAX#2 does burpees AMRAP.  The guys pushed hard and we got close but but time and energy was not on our side. 

    Back to the flag for the COT.  Welcome FNG Puppet Show who vowed to never return…he lives in SC and was in town for a short stay.  Great job men for continuing to push each other to get faster and stronger! 

    Tool