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  • CBGB Block Party

    CBGB Block Party

    YHC has appreciated the staged “coupons” at the Skinny and Birdcage, and after some creative festivities by Medulla Oblongata (see Halloween and Christmas) thought it appropriate to greet the new year with 36lb CMUs. Disclaimer, block party announcement and we’re off.

    1. WARM UP
      Mosey the parking lot, back behind the bandstand. Up and over. Then 20 SSH IC, 20 Mountain climbers IC, 20 Peter Parkers IC, followed by 50 LBCs OYO.
    2. THANG 1 – A BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the CMU honeyhole.
    3. WARM UP 2 – Circle up for a Block warm up. (10) 4-count IC clean and press left shoulder, then (10) 4-count IC clean and press right shoulder, followed by (20) Chest Press OYO
    4. THANG 2 – One block exercises – PAX paired up for CBGB (Curls, Blockbys, Goblet Squats, B-rows ), one PAX lifts while the other carries the block up to one light and back and flapjack , two cycles on each.
    5. THANG 3 – Two block exercises. YHC demo’d some lego configurations of the CMUs to do Merks and Dips. Pax stayed in pairs. One PAX appreciates the gravity of the block while the other runs agassi suicides (1 then 2 lights), flapjack, two cycles
    6. THANG 4 – Three block exercises – The PAX reorg’ed into 3 PAX groups (surprisingly quickly!) while YHC demo’d Bulgariann split leg lunges (one leg on a 2 CMU stack, while holding a 3rd) and kettle bell swings (feet a bit wider than shoulder width on 2 CMUs, while kettle swinging a 3rd). Two PAX run two light agassis, while 3rd appreciates the block. Flapjack till all PAX had their go.

    There was mumble chatter about the time so YHC through in some impromptu coupon cool-down. 10 4count curls IC, 10 4count overhead press IC, 10 4count kettle swings IC. At about count 3, YHC realized there is no good rhythm for 4 count kettle swings and settled for sloppy syncopation instead.

    Then we returned the block to their resting places, moseyed back to the flag for count-off, name-0-rama, announcements and prayer. Thankful in the New Year. Not much running today but enough fun to get the heart pumping.

  • Back At It

    Ah, it’s exciting to be back to the month of January. A new year, another chance to join a run challenge I’ll almost immediately regret. A new year, another chance to see Shooter post to a 16º beatdown in shorts and sans gloves. And of course, a new year, another chance to don a tank top and claim the hammer at the upcoming Ivan.

    But first, there’s work to do. The PAX as a whole is incredibly strong these days and YHC has some serious catching up to do. One lesson that has crystallized for YHC the past two weeks is how hard it is to actually build something and how easy it is to let it fall apart. Nothing new, of course. It applies to nearly everything – relationships, spiritual life, career, fitness, etc. Deep down, though, YHC honestly thought that hey, I might be able to leave the PAX for 5 months and return, still able to knock out 500 merkins and run 10k’s.

    That, of course, is not the case.

    And so, humbled, YHC eased back in with my first Q in a few months. The scramble is one of my favorites, and seemed a great place to start.

    Warmorama: Toe Touches, Seal Jacks, IW’s, all 20x IC. Lunge w/ twists through the parking lot, and then off to the races.

    Ran the traditional route, with one exception – Chewy thought it’d be a good idea to run the loop in the opposite direction, considering the new year and all.

    Once back, YHC led the PAX over to the monkey bars, except, hey – there are no longer any monkey bars at the city hall playground! This is what happens when you’re gone for a bit. After some searching, we found a weird, arched-web piece of playground equipment near the back that kinda/sorta worked for our needs:

    Partner up, P1 knocks out 10 burpees and 10 pull-ups, P2 does scorpion kicks. Flapjack.

    Next, P1 knocks out 20 Australian pull-ups while P2 is doing 180º jump squats.

    Finally, a quick mary of Hello Dolly’s, Flutter Kicks, and Rosalita’s (all 20x, IC). COT and Shooter prayed us out. Guys, a sincere thanks for the opportunity to lead, it’s always a pleasure to get stronger with this group of men.

  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.

  • Krazy Fight Club

    YHC has never been called a runner. He hates running. He has spent his life avoiding running and even walking of any significant distance. F3 came into his life and now he runs. YHC loves and hates F3.

    YHC is also competitive, so when he saw the beatdown that the North Shore gave to South in last year’s Krazy Ivan, he was determined to help his brothers overcome the conquerors from the North. He may not run fast. He may not even be able to finish the Krazy Ivan, but YHC is going for it on January 19th.

    So this week and next week’s Fight Club will run in preparation for the Krazy Ivan. A pax of four arrived ready for a good training run in the mist and fog with outside temps in the low 60s.

    YHC gave the welcome, disclaimer, and led a short warm-up of 30 SSH, 10 Windmills, and 20 Peter Parkers.

    The Pax went to the top of levee, and we ran 20 minutes to the west. War Eagle and Rev Sox traveled 1.9 miles out west and then back to the boxing statues while Hawg and Hokie Powkey traveled 1.75 out west and back. The highlight of the run occurred about 1/2 down the path when War Eagle barely missed stepping on a dead possum on the path. Since War Eagle is from Alabama, YHC expected him to collect the Possum and take it home for his little lady to cook up for dinner, but to YHC’s suprise, War Eagle left that good country meat on the path.

    The Pax came in right at 6:15 for the count-off, name-o-rama, announcements, and prayer.

    Thanks for the run brothers,

    Rev Sox

  • 610 Stomp VQ

    Abacus, Heisenburg, Woz, Hokie Pokie We met inspire of the rain for a 610 Stomp – out for 20 and back for 20 stopping every 6 minutes for 10 Burpees. Heisenburg & Woz went for a much longer run than Abacus & Hokie Pokie but we all pushed through the rain and the alarm clock to start 2019 right

  • Happy New Year, F3 Brothers!

    Happy New Year, F3 Nation! 7 PAX posted in the Gloom ringing in the New Year at Grandmother’s House, not too long after the last fireworks were blasted into the Gloom of the night sky.

    WARMARAMA

    SSH, Arm Circles, Good Mornings all IC x 10.

    THANG: Move to far end of covered area, partner up. One man runs to stairs, goes up and down, and returns while his partner is doing an exercise (shoulder taps, T Merkins, one leg hops). Rinse and repeat.

    Bear Crawl to stairs, run up stairs and back down. Lunge walk to stairs, and do Defensive lineman squat walk, then run up stairs and back.

    Mosey to Lafite St bus stop where the PAX did 3 sets of 10 of the following: Box Jumps, Derkins, Freak Nasties.

    Mosey “through the woods” (hence the name, Grandmother’s house) to the Tunnel. Partner up again. First partner jogs down and through tunnel, sprinting up the far side. At the far side, PAX turns around and comes back, while partner is doing the following exercises for the two sets: Flutter kicks, Al Gore (5 secs, 5 secs rest).

    Mosey back to Trailhead to close things out.

    Count a rama, COT. Thanks to Jose for praying us out.

    Thanks for getting up early with me guys, following my lead and for the camaraderie over the past year. Thanks also for joining me for some F2 at Cafe Du Monde. It was good times, good company. I always enjoy that as much as the beatdowns.

  • Where Yat?

    Dec 31st means out with the old in with the new… but first we need to know where were at to know where were headed. todays beatdown was based on our previous endeavor of the go ruck challenge and basically the marshes reason for existence. How many merkins, big boy sit ups, and pull-ups can you do in one minute of time along with a timed mile run 😉

    WARMARAMA

    20 ssh ic

    20 toe touches ic

    20 high knees ic

    20 windmils ic

    20 mummy kicks ic

    20 good mornings ic

    20 little arm circles forward ic

    20 ” ” backwards ic

    THANG

    partners keep count and accountability during

    1 min of merkins

    partners switch

    1 minute of big boy sit ups

    partners switch

    1 minute of pull ups

    partners switch

    1 mile timed run to the lakefront and back

    MARY

    20 lbc ic

    20 fred mercs ic

    10 leg lifts ic

    20 flutter kicks ic

    15 hip ups left ic

    15 hip ups right ic

    cot

    bom

    the manny prays out

    thanks and Happy New Year to all you go getters!!!

  • 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.

  • Last Mothership of 2018

    Last Mothership of 2018

    With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.

    Warm Up

    • SSH x 20
    • Hillbillies x 20
    • Mountain Climbers x 20
    • Plank Jacks x 20
    • Imperial Walker Squats x 20
    • Arm Circles -Fwd x 15, Rev x 15
    • 5 Burpees OYO
    • Mosey to the Fountain in front of NOMA

    Thang 1

    • Right Leg Step Up x 15
    • Dips x 10
    • Left Leg Step Up x 15
    • Dips x 10
    • Bulgarian Split Squats Right leg x 15
    • Dips x 10
    • Bulgarian Split Squats Left leg x 15
    • Dips x 10
    • Incline Merkins x 15
    • Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.

    Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.

    • The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
    • With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.

    Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.

    • LBC’s x 20
    • Dying Cockroach x 20
    • I had more but it was 7:30 so we moseyed back to the flag.

    COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.

    With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!

    SYITG

  • Christmas Leftovers

    The day after Christmas tends to be a bit dreary.  The excitement is over, parties are done, no more chances to wear that tacky sweater, and back to work for many.  Folks are sluggish after enjoying lots of holiday cheer, which seemed to be the case for the F3 NOLA PAX since no one signed up to lead The Foundry, including myself.  Even after some feelers were thrown out on the group chat, no one was answering the call.  So in the last hour, YHC felt the he could take one for the team, kinda like eating those Christmas dinner leftovers that no one else wanted.  Surely someone would be there in the gloom to help me polish off Aunt Peggy’s bland dressing and that smoked turkey that cousin Bill infused with too much cayenne.  So as the clock neared 5:30am, it appeared we’d have a table for 5 in City Park.  Nothing special in store, just a hodgepodge of exercises and circuits that we’d figure out as the morning progressed. 


    Mosey down RM with a warmup pit stop:  Hillbillies x20, WM x10, AC x20, ISW x20, Plankroll x20, Merkins x10


    Stop #2 – The Baby Foundry:  5 stations, 2 rounds of Pull Ups, LBC, Dips, Hanging Knees Ups, Lateral Step Ups/Overs x20 (timer)

     
    Stop #3 – The Foundry:  Round 1 included partner assist Pull Ups x2 rounds with WWII Sit Ups x15 (timer).  Round 2 came together on the fly…Body Rows, Hanging Knee Ups, Squats x25 (timer) 


    Stop #4 – The Practice Track:  Line up for for some to-and-fro Bear Crawls, Lateral Lunge, Inchworm, Crabwalks, and Kongs. 


    Then a mosey back to the flag with no time for dessert. 
    COT to cap things off. 


    The PAX enjoyed some good F2 on the moseys throughout the workout as we recapped holiday events and got the morning off to a good start. 


    Tool