like a day before…you were Good Ole Boys. See proof below.
good ole boys doing air presses circa Jan 09, 2019 6:00am
Conditions: dawn-ish, cool, wind – 2 knots out of the northwest
Disclaimer: Ich bin kein…
Warmup: all 20xIC; side straddle hops, toe touches, imperial walkers, good mornings, arm circles, smurf jacks, ice-skater hops, hill-billys, lunges, squats, air-presses(maybe)
Mosey to the Taj-Mahal : ladder run; frontward, backwards and laterals
Then circle-up by the US flag, for bear-crawling, crab-crawling, and inch-worming, mixed in with various exercises of choice
Mosey to the Justice Center parking garage, top deck, for sprints.
Mosey back to the trail-head for three minutes of Mary
Bushwacker leads us out with a prayer. RIP our Southshore F3 brother Terabyte
Thanks for letting me lead. A good time was had by all who “showed-up.” Although some(one) didn’t get off the bus.
A PAX did an exercise while the rest were holding our feet 6 inches from the ground. When they finished, the next PAX in the circle performed the exercise. We kept rotating around the circle until each did all of the below.
27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short mosey to the Fountain of Youth and did the following in cadence:
SSHs x 20
Windmills x10
Overhead Claps x 10
Seal Claps x 10
Slow Low Squats x 10
Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.
Partner Workout
Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.
Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.
Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.
Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.
Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.
Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.
When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.
2 Minutes of Mary
Flutterkicks x 20 IC
Dying Cockroach x 20 IC
Moseyed back to the flag right at 6:15 a.m.
COT Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.
Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
Another day in paradise at Grandma’s House. The Tuesday beatdown that started it all here on the Northshore has had relatively low turnout lately, but the company couldn’t be better. Grandmother-regulars Chewy and Shooter both posted and reminded YHC of the high quality of men F3 seems to attract. We’re all works-in-progress, but these guys seem to be a bit ahead of the curve in terms of their attitude, priorities in life, and the standards they set for themselves and others. Getting up early with guys like Shooter and Chewy is one of best things about F3. (Quick aside, YHC has not seen the movie that loosely inspired this post’s title and so can neither endorse nor dismiss it. We’ll need Choppa to come back from his extended leave and give us a full breakdown and analysis.)
Alright, let’s get to it before Einstein cranks out his backblast and makes my tardiness even more apparent (couldn’t beat Pik though, that man is too quick!).
Warmorama: Good Mornings, Abe Vigodas, Toe Touches, IW’s, SSH, Butt Kicks, all at or around 20x IC.
The Thang: Zoolander’s challenge seems to have single-handedly resuscitated ISI and, since the 1st, we’ve all become a bunch of running fools. So first thing up was a run to the tunnel and back, rounding the block to make it an even 2 miles.
Next up (and last up), was a routine, running to the following stations:
Up to the top of the stairs for 10x merkins
Down and over to the benches for step ups with knee raises 10x (5 ea. leg)
Run the corridor to the end for Mountain Climbers 10x IC
Over and up to the stage for Plank Jacks 10x IC
Hop down and to the wooden platform for LBC’s 10x IC
Then back to the start, add 2x to each exercise. Again and again until time expired.
COT and Chewy prayed us out. Thanks guys for the steady inspiration – it’s always an honor to be in your ranks!
With the new, recently constructed, tax payer funded workout equipment at the Mandeville City Hall playground, YHC decided it was time to take full advantage of it’s convenient location. Funny thing is, this new equipment is about 15 lunge walk paces (we found that out today) from where Shooter plants his American Flag and where we form our COT, so it’s almost as if the equipment was meant for F3 Northshore. And this hasnt been lost by our group, as nearly every week we have utlized it and have even joked about who it was intended for.
WARMARAMA
SSH, HK, BK all IC x 15. Lunge walk to end of cars (thanks, EiEi, for parking nearly to East Causeway Approach)
THANG
Off we go…our routine 5k through the gloomy streets of Old Mandeville and Sunset Point.
POST THANG
We all pay taxes, RIGHT? Ok, let’s enjoy the fruits of our labor. PAX lunge walks about 15 paces to F3 Workout Equipment at the Mandeville City Hall.
PAX rotates through all of the equipment. Presses, Pull-ups, Merkins, Freak Nasties, Knees to Chest…heck, I dont even know the name of those things we were using, but it felt good.
MARY
Putins x 20 IC, Crunchy Frogs x 10 IC, Freddy Mercs x 20 IC.
Countoff, COT, and thanks to Zoolander for praying us out.
Many thanks to the men of F3 Northshore for following my lead and always inspiring me to become a better man.
I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”! If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!
Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk! The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.
Q had pax break up into 2 groups – Mosey to the levee. Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.
Circle Up for warm up: All in Cadence
SSH x 16
Toe touch down 3 count up rep count
Side lung x 16
Windmill x 16
1st Initiative x 2
5 squat jumps
Sprint up the levee
Walk down the otherside
5 Switch Leg Jump Lunges
Sprint up the levee
Repeat
45 sec plank
2nd Initiative x 2
5 Merkins with double climber (both feet to chest)
Sprint up the levee
Walk down the other side
Repeat 5 Merkin/Double climber
Sprint up the levee
Walk-down
Repeat
45 Sec Plank
3rd Initiative – 6 – 1 to
Start with 1 Burpee
Bearcrawl Up the levee
On top of the levee 5 PlankJacks
Run Down Backside
5 Shoulder Press
Quadrafilla (run backwards up the levee)
On top of the levee 5 PlankJacks
Run Down Frontside
Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
4th Initiative – Partner Up x 4 (each Pax flip flops activity)
Partner plank taps x 5
Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
Both Pax completes 3 Jump Squats
Run down the levee
Repeat until both have wheelbarrows up 2 times
5th Initiative – Accountability EMOM (Every Minute on the Minute)
Q set the timer 5 running minutes
5 Decline Merkins
Run up and over levee
5 Prisoner opposite leg up downs
Run up and over levee
Any time remaining on the minute is rest – Start again 2nd minute
Q stopped the Pax at 4 minutes as we only had 5 minutes to return
Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.
30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.
Count off – Name O – Announcements – Intentions
Prayer – Take nothing for granted – give thanks as well as give service to others. Open your heart to giving and receiving forgiveness.
Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.
Thank you Yankee for staying to help put the Pax name list together.
On top of the levee 5 PlankJacks
Run Down Frontside
Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:
Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:
So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.
Warm-Up
SSH X 18…no make that 20.
Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.
Mountain Climbers X 25
Arm Circles X 10 (forwards and backwards)
The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.
Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…
Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…
Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…
Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…
You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.
The Thang
Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:
Curls X 250
Squats X 200
Rows X 150
Shoulder Presses X 100
Burpees X 50
One Pax member works while the other Pax member runs a 40-yard dash and back.
Cowbell and KimChi finished early rewarding all who finished 100 LBCs.
Post-Thang
The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).
Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).
Return Rock and mosey back to flag.
“We still have two minutes. On your six.”
Flutter Kicks X 20
Penguins X 25
“We still have 30 seconds. I paid for 45 minutes,” said Rev Sox
COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.
Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.
En route to the Marsh, YHC anticipated some HATE, some 40 degree, t-shirt wearin’, sweat angels, and some inspiring men whose presence would spark the beginning of another fruitful day. All expectations were duly met, with the exception of the presupposition of sweat angels, as we found ourselves, despite confirming the previous night, Shooterless in the gloom! *ahem* FART SACKIN *cough* (pot, meet kettle) Waterpik covered the 40 degree t-shirt, The youthful Grundy posted as indicated Saturday, and the Monday staple Garfield reminded us by his consistency that age is just a number (RESPECT RESPECT).
WARM O RAMA
15-20 IC:
AirPresses
Arm Circles
Imperial Walkers
Toe Touches
Hi Knees
Fire Hydrants
Scorpion Kicks
THANG
It was time to drop YHC’s 2nd McDuece of the morning…the dirty kind! (slightly extended)
Regularly 4 sets (5 today) of 3 exercises (chest,core,legs) at 12 reps each. The PAX ran the long block and back in between each set.
Garfield prayed us out which got QIC’s gears turning as the PAX set out to tackle, or gently coerce into submission, the day!
Amen roughly means “It is so”, and derives from the Hebrew amen (with a dash over the a and e) which means “certainty” or “truth.” Many things in life are certain or true, we know them to be so. Understanding the “hows” or “whys” of such things are not, however, always so certain. Why do we derive strength from others? How do we inspire family, friends, and co-workers to strive to be their best selves? We see, we acknowledge, we know… sometimes it’s simply enough to appreciate and say Thank You! (and good night?)
Thank YOU brave warriors of the gloomy marsh, for submitting yourselves to my implied experience and following my lead, as I gladly pay my F3 dues
We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!
WARMARAMA
20 SSH IC
20 Toe Touches IC
20 Seal Jacks IC
20 Windmills IC
20 Mummy Kicks IC
20 Good Mornings IC
20 Knee Highs IC
20 Butt Kicks IC
Mosey
THANG
1 min Plank
5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)
30 sec Side Plank Left
5 Hand Release Merkins
30 sec Side Plank Right
5 Hand release Merkins
30 sec Plank
20 Shoulder Taps IC
30 sec Plank
recover, 10 count
Mosey
3 of the longest block in Mandeville make for a perfect Substitute assignment!!!
headed north pax jog first block
sprint second block and
walk third block
rinse and repeat… headed back south
10 count,
and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!
Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…
this creates a stir amongst the men that goes ignored by Q.
and we begin!!!!
once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!
Seeing that I never Q’ed Wolfpack Mountan…ever! I decided to start 2019 a little differently. In fact, I have never Q’ed any uptown AO since the 2014 beginning of F3 or my second beginning in Sept. 2016. That’s an entirely different story for another time. Anyway, T-Claps to Yankee’s text reminding me of my date with destiny.
WARMUP
With 32 Pax strong, “we don’t need no stinking warmup.” I give a protracted disclaimer and we start with 10 burpees with much groaning and mumbling. After ignoring the uptown mumblechatter, I follow up with 9 burpees for a total of 19 for 2019. After we finish the warmup, we run to the base of the mountain.
THE THANG
We partner up and PAX 1 proceeds to run up the mountain backwards while PAX 2 does 5 burpees and sprints to catch up with PAX 1 and tags to switch until we get to Floor 4. From there, we take the steps to the top (skip 1-2 steps to make it harder)
We circle up for a little modified ‘Suck’. 2 minutes of SSH, Merkins and Jump Squats with a 1 minute cool down x 2. I had a little hiccup with my timer and only did a follow up 1 minute suck.
PAX 1 bear crawls about 40 yds while PAX 2 does Red Sun Supermans. After that cycle, PAX 1 does walking lunges while PAX 2 does wife pleasers.
6 MOM – 30 LBC, 20 Dying Cockroaches, 20 Hello Dolly and 20 Flutter Kicks x IC
With time running out, we proceed to do 25 Red Bull Smurf Jacks and 10 Merkins all IC. I’m hoping to get to 50 Red Bull Smurf Jacks one day but I digress. With 5 minutes left, we had back to the Virtual Flag
COUNTOFF, NAMERAMA, COT
With 32 strong, I was very honored by the showing and greatly appreciated the Uptown Pax accepting the leadership of a Lakeview foreigner. We welcomed two (2) doctors that Nip Tuck EHed and I hope that Quincy M.D. and Bonez make it back. Grateful for my brotherhood of F3 and prayers for God’s peace for those dealing with illnesses and the supernatural grace to lead well. May God bless your influence in 2019!
