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  • Card tricks at the Marsh

    Arrived at the Marsh from the Holiday weekend with the deck of cards in hand. Looked to be a ghost town as the Q only noticed the sights of Garfield sitting in the warmth of his vehicle. Next a new vehicle the Q had not seen in post past pulls in. Out jumps our FNG at the Marsh, welcome Ringo. As he walks up to the PAX Q noticed another coming in hot. But of course a weekly AO would not be the same without the POSTmaster himself Coconuts.. Read quick disclaimer and jump into the warmup.

    15IC Imperial Walkers, SSH, Hillbillies, Smurf Jacks and Tor touches.

    YHC dispensed the instruction of how the deck would flow at multiple points throughout the workout.. Cards were worth face value  ♥️ Representing cardio, ♦️ Legs, ♣️Core and ♠️ Upper body..

    First round showed mostly ♦️ (Squats) and some ♣️ (Flutter kicks). As well as the first joker at which the FNG was offered the opportunity to chose upper or lower for a 25 count. Choosing upper we did 25 shoulder taps.. Moseyed to RIPs on the lake.

    Round 2 produced ♥️ (Sprints up and down the stairs) and a few ♦️ (Leg Lunges). Moseyed to the make shift bus stop.

    Round 3 ♥️ (Knee ups), ♦️ (Leg lunges), ♣️ (Freddie Mercury’s) and our first introduction to some Merkins. Moseyed back the court

    Final round included some ♦️ (Leg lunges), ♣️ LBCs and our 2nd joker made its appearance at which the PAX had to complete 25 pull-ups or as many as possible with the 4 mins remaining. Kudos to Coconuts completing the 25 OYO..

    At completion we circled up to learn some more about our FNG restaurateur-drummer named Ringo… talked about Matheletes beatdown from Saturday, which seemed to be interesting with varying concrete bowling balls.. Garfield shared they were up for adoption to anyone interested which tells me it’s not the last of those balls at a post near you…

    Thanks for the lead and Appreciate the commit to post brothers of F3!!

    👍🏻👊🏻💪🏻✌🏻Till the next Gloom

  • No Burpee Suicides?? What???


    YHC arrived to the Mothership a few minutes early, and was surprised to be one of the first on the scene. With only 5 minutes to go, there were no more than a dozen Pax, which is a low number for the Mothership, but is understandable given a holiday weekend. YHC was pleasantly surprised with the final push of arrivals, bringing the total posting to 23, including an FNG!
    With the clock turning 0630, time for a brief disclaimer, then…

    Mosey toward the Great Lawn, in a direction that threw the Pax off. Keep ’em guessing is the best policy. Circle up on the Great Lawn for the Warm Up

    SSH IC x 31
    IW IC x 15
    Ave Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC – 10 fwd, 10 bwd
    Chinook Squats IC x 10
    Plank-o-rama…Peter Parker IC x 15….Mountain Climber IC x 15….Parker Peter IC x 15.

    A quick countoff proves an odd number of pax. YHC had a game of “Catch Me If You Can” planned out, but the odd number threw a wrench in the cogs. Not to fret, YHC had the odd and even numbers split up into two groups. Odd numbers start running backward on Great Lawn, Even numbers do five Burpees and “Catch Up” to Odd numbers. Once first Pax arrives, all drop into a plank and wait. Even Pax run backwards while Odd numbers do five Burpees and “Catch Up” to Even numbers.
    One round of that was enough, YHC knew he should have put the cones out……but trying to infuse something new into the routine!

    Mosey to the NOMA Fountain.

    Box Jumps OYO x 10
    LL Step ups IC x 10
    Dips IC x 15
    RL Step ups IC x 10
    Derkins IC x 15

    Mosey to the Tree Line, line up along the first tree.
    Bear Crawl to 2nd tree, 10 merkins
    Bear crawl to 3rd tree, 10 shoulder taps (King Kong did Kongs…)
    Bear Crawl to 4th tree, 10 Floyd Mayweathers
    Bear Crawl to 5th tree, 10 Burpees OYO and stand back up

    Split the Pax in two groups again. Even number pax form one circle, Odd number pax form another circle.
    Circle Burps!
    All pax run in place. Each pax takes turns saying “down” which signals the entire circle to do a burpee, recover, and run in place. The odd numbers went around the circle twice, one can only assume the Even’s did roughly the same.

    Mosey to the Foundry for Stations!

    Station 1 – Dips AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Merkins AMRAP
    Station 4 – Leg Lifts AMRAP
    Station 5 – Big Boi Sit Ups AMRAP
    Station 6 – Run to bike trail, 5 Burpees, Run back – Timer

    Complete 2 Rounds

    Mosey back to the Great Lawn

    Flutter Kicks IC x 20
    Crunchy Frog IC x 10
    Tin Snips IC x 10

    Seal the Deal with 10 Burpees OYO!

    Mosey back to the Shovel Flag.

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Close with a Prayer. Welcome Pele’!

    NMM
    The Pax were expecting some Burpee Suicides, but YHC threw ‘ em off with some new routines. Expect the Unexpected! Don’t worry, you’ll find yourselves doing Burpee Suicides again soon enough……
    Not exactly sure how a guy born in Venezuela is named after a renowned soccer player from Brazil….but it works!
    On a weekend of Giving Thanks, I’d like to say thank you to my F3 Brothers for continually pushing and supporting me to be a better person overall. This is a great organization, one that too many miss out on.

    Thanks for posting with me today!

    SYITG!

  • Operation Turkey Leg goes live. Annual Thanksgiving Day F3 event

     

    So glad I showed up!

    All hats off to the great TESLA who organized this first annual Operation Turkey Leg.  He wrote the Backblast below and I get to post it so I get to add some background of my own. This guy hits me up on Text about a beatdown on Thanksgiving. Thanksgiving?  Gotta be kidding. No one would show up and miss their turkey!  But we were wrong.  Tesla is from North Carolina.  He’s ok guys. North Carolina is still on the right side of the Mason Dixon Line.  He shared with us some new exercises  and near wore out this old man, and almost everyone else too. Its AMAZING what a 58 year old like Tesla can do.  This old 58 year old had a hard time keeping up with him!  We loved the Plank/Bear Crawl Slolom  Whats that?  Maybe we’ll show you if you didn’t show up. Maybe not.  Might just keep that secret.

    Tesla has been with the greats in F3 for many years.   He said he runs The Yank in Saturdays in Belmont, NC. Gaston region. Still works out two days a week in Charlotte Metro. Workout once a week in The Fort (Fort Mill, SC)

     

    Here’s Tesla’s report!

    QIC: Tesla

    Pax in the Pix: SnackPack, Banjo, CAT5, Shaengo, Moneycat, Tesla and the Worms.   We need a semi-professional photographer next year.

    So as YHC always spends Thanksgiving in Baton Rouge, La. And knew that F3 had started down that way it only made sense to reach out and establish contact with the boys in BR and see what they do for a Thanksgiving Day convergence. Turned out one was not planned. However, with some diligence and support (credit F3 Baton Rouge and Worms in particular) we were able to get one together using the LUS Parade Ground as the AO. And what an AO it is!

    So without knowing who might show up (though Worms felt at least four others would show) YHC made the trek over and found a shovel flag and waiting participants. The three became four, then five, then six! A hearty mix of men on a brutally cold (45 degree) Baton Rouge morning! Everything else went something like this:

    Mosey to the center of the field for COP

    SSH X 20

    2 burpees OYO

    Some arm and leg stretches

    IW X20

    4 burpees OYO

    Copperhead squats X 20

    6 burpees OYO

    LBCs X 20

    8 burpees OYO

    Mtn Climbers X 20

    10 burpees OYO.

    Now for a little Carolina culture, YHC NOT being a UNC or Dean Smith fan, we decided on some four corners.

    Mosey to the first corner

    10 hand release merkins

    Mosey to the 2nd corner:

    10 WWI situps

    Mosey to the third corner:

    10 Carolina Dry Docks

    Mosey to the fourth Corner:

    10 LBCs

    Assemble at center of the grounds and mosey over to the law building for 11s.

    Bottom of the Steps: Jump Squats

    Top of the Steps: Merkins

    Mosey over to the Union

    Step ups, Dips, Dirkins X 10, 15, 20

    Mosey back to center of the grounds

    Tesla Special!

    Bear Crawl slalom, 2X

    Agility run, 2X

    A crowd favorite!

    Coming back:

    10 burpee Broad jumps

    10 frog hops

    Do this to mid field

    Crabwalk to the end.

    Mosey back to the flag for some short Mary and a pledge.

    Done!

    Naked Man Moleskin:

    Awesome day with the guys down here. Great 2nd f afterwards. F3 is in great hands here and we are going to help them push this on up and out! Baton Rouge can be a great F3 city with all the AOs and willing participants to draw from. Nobody wore a spacesuit BTW! Not THAT cold!

    Glad we were able to put this together. Worms gets the credit. Now we have a tradition unlike any other down here! Next year let’s have a real turkey leg to chew on. I’m thinking 20-30 pax next year at least at the 2nd annual.

    Tesla Out!

  • Black Friday Murph

    The disclaimer was short and there was no warm-up.

    The Thang

    A Murph.

    • 1 mile run on the track around Pontiff
    • 100 Pull-ups
    • 200 Merkins
    • 300 Squats
    • 1 mile run on the track around Pontiff

    We partitioned the exercises in reps of 5-10-15.  I think we all modified the pull-ups in some form or fashion: jump pull ups, legs on the slide or step, not going all the way up, negatives, etc.

    Tool, still recovering, rode his bike to the AO and then did the exercises sans runs.  T-claps to Tool for keeping at it while injured.  Glad to hear he was able to run the Turkey Day race with no issues.

    Everyone pushed hard and finished strong.  The first mile was just a little over an 8:00 pace.  Below are our unofficial times:

    • Hawg – 43:16
    • JV – 43:41
    • War Eagle – 44:31
    • Rev Sox – 44:36

    The Murph is tough, especially the pull-ups.  Kudos to the men that came out to do it today.  That’s how we get better.

    -Hawg

  • And on your left, my right……..

    So after over a year of being a part of F3, YHC decided to have his first Wolfpack Mountain Q on Black Friday.  I know, surprising after so many Q’s, YHC has never Q’ed the Mountain.  What makes that even more surprising is that Loyola is my Alma Mater!  I’ve spent a lot of time on this campus so what better way to christen my first Wolfpack Q than to take the PAX on a good, old-fashioned college tour.  Our group was small compared to normal Wolfpack Mountain but I say quality over quantity.

    With a short disclaimer, we were off.

    Mosey to space outside of Roussel Hall for warm-up:

    • Windmills IC X15
    • Hillbillies IC X20
    • Forward Arm Circles IC X15
    • Reverse Arm Circles IC X15
    • Peter Parkers IC X20

    Short Mosey to first stop on tour Roussel Hall (College of Music) for:

    A quick run up and down the stairs on side of building to continue warm-up.

    Next Mosey to benches by our second stop Monroe Hall (Math and Science Building) for:

    • Dips IC X15
    • Incline Merkins IC X15
    • Right Leg Step Ups IC X15
    • Left Leg Step Ups IC X15

    Short Mosey to our third stop Miller Hall (College of Business).  Spent a lot of time here!

    • Rocky Balboas X20 then Bearcrawl to other side of street for Jump Squats X20 rinse and repeat X 5

    Next mosey to our fourth stop Bobet Hall (Liberal Arts building) for some Mary:

    • Flutter Kicks IC X20
    • Penguins IC X20
    • Hello Dolly IC X20

    Mosey to Quad with a quick wave to the Danna Center (Student Union) and Lindy Boggs Library.  So the quad is surrounded by the Loyola dorms, Biever Hall for the Men, Buddig Hall for the Women and the Co-Ed Dorms.  Yes PAX, I spent a little time in Buddig Hall.  So, the thang:

    Four Corners – BLIMP

    • 5 Burpees at first corner then Cariacoa to Next Corner for
    • 10 Lunges then Crab Crawl to next corner for
    • 15 Imperial Walkers then backward run to next corner for
    • 20 Merkins then Duck Walk to next corner for
    • 25 Plank Jacks

    Next Mosey to the bottom of Mountain.  Yes, we can’t have a Wolfpack Mountain beatdown without the Mountain!

    Single-line Indian Run up to the top.

    After a quick Rudy 20 count at the top, YHC instructed all PAX to line up backs against the wall in one line for next exercise….GRATITUDE!  PAX turn around and look at the amazing view of our City.  In the spirit of Thanksgiving, YHC wanted the PAX to take a second to consider how lucky we are to live in this amazing city we call home and to have this incredible brotherhood of F3.  We are truly blessed!

    Time is running short so down the stairs and back to the virtual flag.  Arrived right at 6:15.  Let’s get in 10 Nolan Ryan’s each side OYO.  Now we’re done.

    Count-off, Name-o-rama, Intentions and Prayer.  YHC feeling thankful so Coffeetaria on me for all PAX!  7 PAX joined for coffee and great F2.

    Thankful and blessed to be part of F3!

  • A Transplant Thanksgiving

    The Thang

    My plan was to leave my vehicle at Morning Call and run to Stifler’s Mom for the 0530 start.  However, my penchant for tardiness and my not so blistering 11:30+ pace put me well behind schedule.  Fortunately I was able to contact Swampcock and he met me on the route.  Once we joined forces we sat out like bats out of hell headed for Morning Call.  Despite the super sonic pace Swampcock set, we enjoyed some good conversation.  We arrived at Morning Call a few minutes early and were later joined by Fracsac and Da Parish after their Okwata beatdown.  Swampcock set a new record for the number of Cafe Au Laits consumed at a single coffeeteria and then we jumped in the Explorer and headed back to Uptown.

    NMM

    This was a great way to start Thanksgiving Day.  I have a lot to be thankful for.  Like Swampcock, I am a transplant to New Orleans.  A lot of our conversation centered around our decisions to move here.  They were good decisions.  So many of the things I am thankful for are tied to this great city and the people that live here.

    -Hawg

     

  • Turkey Day – Okwata

    9 Pax showed up for a Pre-Turkey Thanksgiving Feast Beatdown at the one and only Okwata. With 4 shovel flags planted, possibly a record at Okwata, the clock turned 0530, a brief disclaimer was given, and we were off on a mosey toward the mardi gras fountain….

    High knees and carioca around the fountain, circle up on the grass.

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles 10 fwd – 10 bwd IC

    Thang 1

    Double Shots with Jack Webb at the Barre

    1 merkin, 2 air presses in the peoples chair at the bar
    2 merkin, 4 air presses in the peoples chair at the bar
    ….
    ….
    10 merkin, 20 air presses in the peoples chair at the bar

    Thang 2

    4 Corners at Lakeshore and Canal

    Corner 1 – Cataline Wine Mixers IC x 10
    Corner 2 – Jump Lunges IC x 20
    Corner 3 – Shoulder Taps IC x 30
    Corner 4 – Squats IC x 40

    Mosey to the top of the levee for Disperse Indian Run
    Last Pax sprints to front, calls disperse and an exercise, all Pax run down levee to complete 3 of said exercise, then regroup at the top of the levee to continue Indian Run until all Pax get a shot at glory.

    Indian Run back to the House of Pain for Stations – Groups of 3

    Station 1 – Merkins AMRAP
    Station 2 – Pull Ups Amrap
    Station 3 – Bear Crawl Up Levee, 5 Plank Jacks, Bear Crawl down – Timer

    Mosey back to Shovel Flags

    Flutter Kicks IC x 20
    Tin Snips IC x 15
    LBC’s IC x 20

    Burpees x 10 OYO to seal the deal

    COT

    Count Off, Name-o-Rama, Announcements, Intentions, and close with a prayer to the Sky Q.

    NMM

    YHC and Da Parish completed Okwata, then gathered at Morning Call in City Park for Coffeteria, as we were scheduled to run the 5 mile Turkey Day Race at 0830. This is a truly manly accomplishment, and a feat only the likes of YHC and Da Parish could serve up. We were joined by the crew from the Dome Patrol, fresh off their victory with Stiffler’s Mom. Thanks for the great F2 Hawgcycle and Swampcock!

    YHC and Da Parish truly sealed the deal with an amazing 5 mile run at Tad Gormley, where we were joined by a number of other F3 brothers!

    Thanks for posting with me today, and for allowing me to be a part of F3. I am thankful for many things, and my F3 brothers are very high up on that list!

    SYITG!

  • Guilt training before Glutinous activity!

    With the looming phosphate injected turkeys, pork roast, hams, yams, oyster dressings, stuffed chickens, cornbread casseroles, pecan pies, pumpkin pies, dinner rolls, etc, etc, etc awaiting us on this day. 6 PAX managed to meet in the Gloom at The Scramble to burn some pre-calories before our most glutinous performance to come later in this day of Thanksgiving. With football, couches, conversations, naps and possibly a few toddy’s ahead we were all convinced the Scramble would make for a little less guilt as we journey out into our glutinous endeavors with hopes to only add a few unwanted pounds to later shred at another beatdown..

    Began with a light warmup

    20 IC Mummy kicks

    20 IC Butt kicks

    10 IC Good mornings

    20 IC Toe Touches

    Journeyed our routine path splitting into pairs as we chatted  about the day ahead.. 👏🏻 To Jose Moreno for making his 4th Post in a row and to OD for his return at the Scramble after his Virgin Post last week.. Look forward to seeing both of you in your progression with F3 👊🏻!! Zoolander also returned for his 2nd Scramble at which he and Jose chattered early about the recent soccer contest they had played and how the next game would be different from one to the other.. Guess it had something to do with one losing and another winning the contest.. Glad to see you guys leave it on the field 😬. Q had checked the Q sheet after awakening and noticed Chewy had signed up for future Qs, which usually means a fellow PAX could post before the next Q in which he did indeed coming in hot as routine, except this time with shoes and socks already equipped.. Garfield being the kind fellow of the PAX  allowed us to keep up while holding back his own Raines.

    The return allotted some time for the PAX to take too our 6 for 20 IC Flutter Kicks, 20 IC Superman’s, 10 IC scorpion 🦂 kicks, 20 IC Putin’s (American Hammers) and 20 IC Merkins..

    Well wishes to our Q of record Bushwacker who had to audible on this Gloom!!

    Thanks to Zoolander for praying us out into this day of THANKSgiving!!!

    Always enjoy the lead!!

    👍🏻👊🏻💪🏻✌🏻 Till the next Gloom

     

     

     

  • Three is the Magic Number

    Well Fight Club is destined to be a workout for three. It doesn’t matter who drives out or stops by for a random morning beatdown, we will always have three. YHC will thrilled to see War Eagle arrive, knowing that JV and Hawg were on the way, YHC was excited to bust out some Dora for the first Wednesday since the Fight Club launch. Alas, Hawg fartsacked for something called R3 (rest, relaxation, and recovery). Since War Eagle and Jingle Vader are part of F3 we got in a glorious three man beatdown this morning.

     

    WarmUp

    SSH – 27 (to remind War Eagle in his ugly sweatshirt that the Yankees still have more WS Championships)

    Hillbillies -20

    Arm Circles – 10 forward and 10 reverse

    Inchworms – 20

    Windmills – 10

     

    Hold a Plank

    YHC is terrible at holding a plank position*, so the Pax moseyed back to the start and held a plank for a while. During the plank we did some exercises.

    Shoulder taps – 20

    Annies – 20

    Peter Parker – 20

    *YHC is still horrible at holding a plank.

     

    Big Laps

    The Fight Club has a long sweet ramp up the levee that is great for a calf burning run. The Pax did 5 big laps up the ramp, down the stairs and around the parking lap back to the ramp. At the end of each lap the Pax did descending burpees to celebrate the completion of each lap.

     

    Bear crabs

    Bear crawl from one bench to the other and do 15 incline merkins

    Crab walk back and do 15 dips

    Repeat twice with 10 and then exercises. There was a great deal of complaining at this point in the beatdown. JV’s hands hurt and War Eagle complains like an Alabama fan would if they needed to play an LSU schedule. War Eagle’s complaints continued throughout the beatdown. Nothing makes a Q smile like some good complaints from the Pax.

     

    The OMV

    Mosey down to the Kenner OMV and take a seat on the wall while the Pax waits for our numbers to be called. Since the OMV is currently closed, the wait was longer than normal. Ended the first sit with some air shoulder presses and ended the second sit by holding our arms in the Al Gore position.

     

    Suicide Merkins

    The Pax crossed the road to the parking lot for some suicides between the light poles. At each light pole, stop and do 5 merkins at the first pole, 10 at the second, and 15 at the third.

     

    Lunge Walk back

    The Pax alternated between lunge walks and mosey at each telephone pole on the way back to the start.

     

    Mary

    Wife Pleasers – 20

    Hello Dolly – 20

     

    Circle up, Count Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for coming out to the Kenner for a beatdown and thank the Lord for the joys of salvation in Christ and community in the Church and our families,

    Rev Sox

  • Krazy Ivan Training at the Stomp

    It has been said that the only reason the World wins the GN is due to the Northshore presence.  Is that true?   Well then how would that explain a World victory at the 2019 Krazy Ivan?!   A GroupMe was sent to the Stomp runners to show up sleeveless and handsome.  Thank you all for getting that at least half right.

    The route would be similar to that of the Turkey Day Race.  North on Marconi, South at the roundabout, East to NOMA and up Lelong dr, back down through Roosevelt mall and sweep the 6s. Seal the deal with 10 burpees, 25 LBCs, 10 R Alabama Prom Dates, 9 L APDs.

    Counterama, Namerama, T-Claps to the Sky Q for the gift of the Day.

    Thank you for the opportunity to lead, SYITG

    Da Parish