F3 New Orleans

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  • Orange Beach Beatdown

    YHC put out via GroupMe & Twitter that he’d be in Orange Beach for some family vacay.  Tinkles answered the call and an AO was established at the foot of the Perdido Pass Bridge.

    Warm Up

    • Wide leg stretch, right side, left side
    • SSH
    • HB
    • MC

    The Thang

    • Mosey about 1.5mi over the bridge to the AL Point East/FL Point State Park.
    • Dora 1-2-3 using the pier to the sand as the timer.
      • 100 Merkins
      • Climb the life guard stand 200 times
        • Audible: make that 100
      • 100 more Merkins
      • 300 LBC
    • Right Leg Step Ups
    • Left Leg Step Ups
    • Dips
    • Mosey back across the bridge

    Thank you for keeping me accountable.

  • Beatdown Fit for a King

    This sure was one of the Gloomiest days in 1977.  The day that would be the last full day in the life of Elvis Aaron Presley.  Known as the King of Rock & Roll, his music would shape the lives of Americans today.  Today, his music would put 10 PAX into shape.

    W/U

    • SSH x 30
    • IW x 25
    • HB x 25
    • SG x 20
    • MC x 25
    • JL x 10

    The Thang

    • Get Your Kicks on Route 66 – Travel down the Roosevelt Mall in your Pink Cadillac.  Stop at each bench for a Squat (but don’t stay there as long as Elvis did) and increase your count by 1 with every bench.
    • Elvis the Pelvis whiskey dicked nothing.  He went Balls To The Wall in every aspect of life, especially on stage.  BTTW while the PAX goes down the line.  State your F3 name, Year of Birth, Favorite Elvis Song.
    • One for the money, two for the show, three to get ready, NOW GO CAT GO!  Mosey to the steps of NOMA for a new favorite routine created by YHC called Blue Suede Shoes.  1 Burpee, 2 Merkins, 3 Squats, 25 Rocky Balboas.
    • An Elvis show would not be complete without a tribute to America.  Head to the fountain for our very own Merkin Trilogy IC.  10 Irkins, 10 Derkins, 10 Merkins
    • Blue Suede Shoes again followed by an intermission water break (HYDRATE)
    • Elvis was well known for his manly figure, which he kept with a strict regiment of Karate.  Head back to the fountain for Step Ups, but be sure to include a kick at the top (grunt optional).

    Mary

    • Picture a black screen.  A light comes shines on a tall slender handsome man.  He has jet black hair, soft blue eyes, skin so smooth you’d swear that he’d shaved with the legendary Excalibur.  In his hand is a silver microphone with a cord that seems to disappear in to the nothingness, but in your mind you know that mic is plugged directly into your senses.   The music starts to play and the angelic figure, dawned with a white suit and red ascot, begins to sing.  You’ve forgotten who you are, where you are, who your with and what you’re doing.  The only thing you know is lit up in front of you in bright shinning red letter, ELVIS.   On your six for ABC’s.  Spell ELVIS PRESLEY with your legs on the Q’s count.
    • Elvis is called the King of Rock & Roll, but in truth; he’s the god.  I found this routine in the Exercon. “An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.”

    Counterama, Name-o-rama, Announcements, COT

    • Guidosportif is hosting the annual Elvis Lives Run at the Rivershack, tomorrow 8/16/18 at 7:00pm.
    • Mambi is hiring sales positions.  Contact for details.

    Thank you for the opportunity to lead, Thank You Very Much

    Da Parish

  • I hope I never see a Cinder Block again

    With this month’s Iron Pax AMRAP Challenge being led by our F3 brethren in Greensboro, South Carolina, YHC decided the Milestone Marsh was a good opportunity to give this week’s version a try.

    Warmup: (all IC to to 20)

    SSH, Good mornings, High Knees.

    Thang:

    Here’s how it went down.  There were 4 exercises–all done with a coupon–a 25 lb cinder block.  The exercises were Curls, Thrusters, Man Makers, Kettle Bell Swings.  Each interval was timed at 4 minutes.  Each man was to do As Many Reps As Possible in the alloted time.  We did sets of 12 with a 50 yard run between each set and a two minute rest period after each 4 minute interval.

    Good luck to the crown Wednesday morning at the Gipper.  This was some serious business.  Some serious Man Making!

    Needing a reprieve from the cinder blocks we, moseyed to the Lakefront for some Mary.  Flutter Kicks, Hello Dollies, Putins, Leg Raises, Rower Situps.

    Then mosey back to the Marsh for count off, and thanks to Bushwacker for praying us out.

    Looking forward to Saturday, men!

     

     

     

  • One Coconut is all that’s needed..

    Just when I thought there would be no other men posting at Grandmas House this Gloom and the YHC could do some ISI Yoga and headback to the Sack One Coconut is rattled from the tree and lands at the post to spoil those thoughts.. No time for chatter let’s  crack this baby open and begin..

    warmup

    All IC to 15  Good mornings, Windmills, Imperial walkers, SSH, Butt kicks.

    thang

    Four Corners ascending 10,20,30,40 Burpees, Merkins, Squats and leg lunges..

    Tabata

    Flutter kicks, Peter Parker’s, Parker Peters, LBCs and closed with mountain climbers..

    quick count, announce and Coconuts led us out in prayer…

    Appreciate the post Coconuts!!

    Always enjoy the lead 💪🏻👍🏻👊🏻!!

  • 19 for 11

    Back from Canada after a weeklong hiatus, YHC was ready to get back in the saddle.  7 days is enough to enable one to forget just how oppressive August humidity can be in the south.  Feeling like a weakened northerner, unable to face the Southern Summer, YHC decided to dress the part – so for today (and today only), Union General Ambrose Burnside made an appearance at Rock City.

    As the gloom lifted – PAX appeared, crawling out of every nook and cranny at Pontiff playground.  First there were 5.  Then 8.  Then 11.  Uptowners made the long Trek.  The clock steadily ticked towards 5:29 and the PAX just kept appearing.  5:30 – and BAM, 19 PAX set off down the path.

    Warm Up

    Assume the position.  Plank position.

    • Peter Parker x25
    • Parker Peter x25
    • Mountain Climber x25
    • Plank Jack x25

    Recover.  Just kidding.  Back to Plank.

    • Shoulder Taps x25
    • Floyd Mayweather x25

    Recover.  For real.  Now go get a Rock.

    At this point, YHC owes Bogey an apology.  I heard grumbling about lack of guidance on rock size selection.  Who else would grumble, I thought?  So I blamed Bogey.  But alas, it wasn’t him.  The grumbler still remains anonymous.  Probably an uptowner.

    The Thang.  11s

    Mosey to the tree-lined field.  Line up in the middle, facing West.  We’ll do 11s.

    • Burpees on the West side (starting at 1, heading up to 10).
    • West to East run: stop at your Rock for 11 Shoulder Presses
    • Squat Jumps on the East side (starting at 10, heading down to 1).
    • East to West run: stop at your Rock for 11 Curls

    When finished, PAX joined the circle for LBC waiting on the 6.

    Hydrate.  Can’t emphasize this enough over the summer.  Stay hydrated.  Quick water break at the Gazebo.

    Change of Plans.  Right, the Gazebo.  I’d forgotten about that.  Since we were all there (except the few left by the rocks because they didn’t want water), we grabbed some bench.  (the other 4 brave souls began running over)

    • Right Leg SU x25
    • Irkins x20
    • Left Leg SU x25
    • Derkins x15.  And those last 2 were killer for the Q.

    Grab a spot on the wall for a rest.  People Chair.

    • 90 seconds.  Up and shake it out.
    • 60 seconds, with Air Press x15

    Mosey back to your rock.  Bring the rock back to the pile (pressing, curling, overhead carrying while moseying).  Then back to the flag.

    Wrap Up: Count-off.  19 PAX, a new rock City record!  Great to see all of the new faces out and about.  Keep EH’ing – bring F3 with you wherever you go!  Announcements of upcoming races and events – Next Gen Gala on August 24th.  Keep up the great work, Babyface!  Finish up with prayers.  All: remember Rev Sox’s father in your prayers.  Losing a lifelong friend and partner cannot be easy, Sky Q: please grant Mr. Rev Sox the strength and comfort to persevere and grow.

    Also – thank you all for the prayers and support you have offered me over the last weeks.  My sister has a diagnosis, and its really the best possible outcome: stage 2a Hodgkin’s Lymphoma, nothing below the diaphragm.  That all means her condition is very treatable, with a great prognosis.  Still a long road, and several chemo treatments yet to come.  But this is the best outcome we have been hoping and praying for since the initial diagnosis.  Thank you all again!

  • Hopping on the H8 Bandwagon with a H4

    “What doesn’t kill you makes you stronger” -Kelly Clarkson

    Lots of buzz going around lately about the semi-annual H8 coming up in October.  It’s always a tough workout as well as a good test of progress for the PAX.  It’s also a love-hate thing for YHC since it has put me through the wringer and almost killed me, each time getting closer to that 8 lap goal.  The run is palatable, as well as the bear crawl, but the merkins and burpees seem to be slow many of us down.  So, in order to fix this, YHC thought we’d knock out a scaled down version of the H8 as part of the Thursday workout at Okwata.  Here’s what went down:

    Conditions:  Warm, dark, and zero breeze…just how we like it

    The PAX:  Some usual Okwata crew plus King Kong making his way to the AO for the first time…t-claps

    The Disclaimer:  Not a professional…push yourself, don’t hurt yourself…try to give it your all for the next 45 min…

    The Warmup:  Mosey over to the usual warmup area only to find some loud people still partying/fighting so a detour over to the seawall area for SSHx20, HBx20, ACx20, WMx10, ISWx10, Plank Rollx10, Peter Parkerx20.  Then we lined up for a mosey along the seawall with a stop at each light pole for Squats x10 at each one, six poles total.  Probably not the best thing to do before the H4/H8 route but YHC wanted to make sure we broke a sweat first and the workout wasn’t a cakewalk.  Capped it off with LS Dips x25 at the planters.

    The H4:  Run the same lap/route as the H8 with bear crawls in the middle and merkins (instead of descending burp/merk) at the end…40 on 1st lap, 30 on 2nd, 20 on 3rd, 10 on 4th, 10 on 5th.  Goal was at least 4 laps in 20 minutes.  T-claps to Mahatma and Smooth for blasting off right out of the gate.  The PAX pushed hard and several guys finished 4+ laps.

    The Finale:  Enough time left for a mosey along the levee towards the House of Pain.  Group 1 stayed up top for LBC x40IC + Penguins x20IC (timer) while Group 2 ran down to the pull up bars for AMRAP Pullups followed by Hanging Knee-ups.  This was a long timer, maybe too long, but the PAX hung in there.  After a round for each group, time to head back to the flag.

    COT:  A few announcements and followed by a prayer.

    Here’s a few things we kicked around post-workout in regards to maximizing our individual performance at the upcoming H8:

    1.  Use the downhill runs to catch your breath and don’t try to race down.
    2.  The top of the levee has a few sharp surprises during the bearcrawl.  Appeared to be pieces of exposed plastic mesh.
    3.  Try to crank out the Merkins/Burpees in a fast manner.  YHC fell behind on this.
    4.  The fall and spring temps are more conducive to this workout than August.
    5.  Calling cadence and working in squats does not help boost your time.

    Thanks for the opportunity to lead.

    Tool

     

  • Christmas in August…Wait, NO PRESENTS????

    Looking for some inspiration and ideas for my last workout at “The Beach Bum” AO, I couldn’t help but recall Mahatama-Ice’s recent beat-down at the Mothership.  I didn’t  have Tool here to bring the “presents”, so in true F3 fashion we would have to “modify” and do it “Grinch stole Christmas style”  So with my single 2.0 PAX in tow we began our Christmas is August celebration.  A quick Disclaimer and off we went with a mosey to the basketball court, a single lap around and over to a patch of grass for warm up.

    Warm Up:

    SSH x15 IC, Imperial Walkers x15 IC, Hillbillies x15 IC, Fwd Arm Circles x15 IC, Rev Arm Circles x15 IC, Windmills x15 IC, Plank Jacks x15 IC

     

    Thang 1 – Christmas Tree workout  – Medulla Style – Thank you Mahatama for the inspiration!

    1 Burpee – My added star to the top of the tree.

    5- Bobby Hurley’s – We were on a basketball court, had to throw that in.

    10 – Complex V-Ups – Cause regular V-Ups apparently aren’t tough enough, right Mahatma?

    15 – Merkins – Cause it’s not an F3 workout if you don’t do Merkins.

    20- Step ups -10 R leg, 10 L leg

    25 – Plank Jacks

    30- Copper head Squats – 3 count down, 1 count up

    100 yard run to start, then 50 yard run in between each addition of a level of the tree. Each round repeating all the previous levels and adding the next level.

    Again, somewhere around the addition of the Step-ups my PAX of 1 started to mumble chatter about how this was “too hard” but we powered through it and with some modification he got through it.

     

    Thang 2 – The “11” Days of Christmas

    11 Workout on the basketball court, baseline to baseline.

    1 Merkin, Defensive Slide length of court, 10 Bobby Hurleys, Lunge walk back

    2 Merkins, Defensive Slide length of court, 9 Bobby Hurleys, Lunge walk back

    … You get the idea…

    10 Merkin, Defensive Slide length of court, 1 Bobby Hurley, Lunge walk back.

    20 count by Blue Beret

    Mosey back to grass

     

    Mary in the “Manger”

    LBC’s  x15 IC, LBT’s x15 IC Flutter Kicks x15 IC, American Hammers x15 IC, Lady Pleasers x15 IC

    Was definitely worth the reaction and look on his face, from my 13 year old son when I called out, and explained the last exercise,   “I’m not doing that!!” — Just wait, your still young, one day son… I mumbled under my breath.

    We did manage to find some “presents” as we moseyed back to “the Flag”,  I saw through the window, some light dumbbells in the Cardio Room and we detoured in for 20 Bicep curls, 20 Overhead Tricep presses, 20 Bicep Curls, and 20 Overhead Tricep Presses.

    CHRISTMAS WAS SAVED!!

    COT , Count-off, Name-o-rama, Prayer

    Great way to wrap up a good time at the Beach and great quality time with my 2.0’s

    SYITG

     

     

  • IronPax Challenge Round 1 at Wolfpack Mtn

    20 PAX posted for a introduction to the IronPax Challenge.  I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker.

    I got to the AO early to measure the horse shoe to make sure we could do it.

    We spent 8 minutes reviewing correct form for the challenge.

    The Challenge:

    50 Airsquats, 40 BigBoi Situps, 30 Merkins, 20 Bonnie Clairs or Sister Mary Katherines and finally 10 Burpees

    Seal it with a .25 lap.  2 laps around the Loyola Horseshoe.

    Do that 4 times!  ***Sorry to the PAX for the confusion here.  I blew it and originally thought it was one lap but after the first PAX finished in 5.5 min I knew we were off and I spent about 90 seconds while the PAX were mid-beatdown trying to figure out the exact number.

    Thanks for being good sports and trying to tackle this challenge.

    Standings:

    El Wire 27:23, Peppa 27:45, Pony Boy 28:15, GSpot 28:45, Flaming Lips 30:18, Bad Moon 30:45, Roots 31:36, Colonel Mustard 32:01, Bartman 32:07, REV-It 32:09, Quarterpipe 32:20, Saban 32:33, Chiquita 32:45, Angie’s List 33:54, Reluctant Yankee 34:12, Dean Wormer 34:29, Beiber 34:40, and KingKong 36:50  Mariah and Betty Crocker

    I am absolutely going to bring this back in about a month. So we can A.) do it better bc we know what it is and B.)  see if we can get any improvement

    SEE YOU IN THE GLOOM!

    RY

  • Shark Week at the Scramble

    A quick warm up of arm circles and LBCs before starting the usual 5k run and a surprise at the end of the pier, an actual Shark from the Lake! Children beware.

    Run was completed in 32:00 by the official time

    Back at the playground we tried two exercises from the new Army Combat Fitness Test

    2 Min of Leg Lifts

    2 Mins of Hand Release Mirkins

    Count-off, Name-o-rama (Cudos to Spocket for the new recruit), COT

     

  • The Beach Boys Beatdown

    A PAX gathered at the entrance to the condo in Destin FL.  This would be the AO for this week, forever now known as the “The Beach Bum”.  The PAX consisted of YHC and my 3 – 2.0’s; Rex(13) Wesley(12) & George(10).   The disclaimer was given and a brief introduction to F3 was given.  Off we went with a quick mosey over to a full court basketball court on the condo property.  One lap around the basketball court, Circle up for the warm-up.

    SSH  x20 IC

    Mountain Climbers x20 IC

    Imperial Walkers x 20 IC

    Peter Parkers x20 IC

    Parker Peters x20 IC

    One Lap around  basketball court again

    THANG 1

    BLIMPS with lap around the adjacent Tennis Courts in between each set.

    Burpees x5, LAP, Lunges x10, LAP, Imp Walkers x15, LAP, Merkins x20, LAP, Plank Jacks x25, LAP, Squats x30 LAP

    Somewhere around Plank Jacks the Mumblechatter about being tired and thirsty began to bubble up.  By the last lap they were all drag-assing and walking.

    Gave them a 20 count recovery, then mosey over to some nearby benches.

    THANG 2

    Dips x15 IC, R Leg step ups x10 IC, Dips x10 IC, L Leg Step ups x10 IC, Dips x10 IC

    Now they were really complaining and Rex had almost given up.

    Mosey over to a grassy area for some Mary

    Circled up

    MARY

    LBC’s x10, Dying Roach x10, Rower Sit-up x10, Freddy Mercury’s x 10, Flutter kicks x10

    We found a water fountain so they would stop complaining and everyone drank water.

    Mosey back to the “flag” in front of the condo.

    Circle of Trust, Count off, Name-o-rama, I named my 3 FNG’s after I let them each tell me about themselves.  I made sure I yelled HATE for each of them.

    FNG’s Rex – Blue Beret,  Wesley – Phelps, and George – Wakanda

    We circled up and thanked God for everything we have and the opportunity we have to be on this great vacation,  I prayed that they could get along better for at least the rest of this trip. HA!!

    Great time showing my boys what F3 was all about, they all said they want to do it again tomorrow.  Maybe I can get them out to the Mothership next Sat.

    SYITG