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  • Wednesday’s Plunge on Your Own

    Gloomy wet Wednesday in the shadow of Hurricane Harvey’s remnants, but really good turn out.

    Started with the disclaimer and the promise not to get too wet (not a shock but that didn’t hold up).

    Slow mosey in the parking lot then to the pavilion.

    20 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    15 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    10 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    5 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    20 count between each series.

    We then paired up into groups of two:

    Dora 1, 2, 3

    50 x decline shoulder taps

    100 x monkey humpers

    150 x good mornings

    Partner ran across the parking lot to the pod while other partner did the exercise.

    20 count

    Then we did four corners of Mary under the pavilion.

    20 x v-ups

    20 x dying cockroach

    20 x leg lifts

    20 x lbt

    Finished with

    20 x decline merkins on your own and the ran to the flag.

    Numbered off, name-o-rama and prayer (Remembering the people in Houston and locally who have lost so much due to hurricanes and flooding).

     

    Thank you,

     

    86 ( the one who can’t count even though my name is a number)

     

  • Still Singing in the Rain

    Work hard and give your absolute best so that the person next to you can succeed.” – typical Coach pregame chatter

    YHC pulled into City Park, and found it desolate except for two warriors (Bogey & Tool) standing at the Foundry location. These two were joined by two others and YHC to bring our Pax up to 5 on this gloomy gloom (is that a thing?).  It did mist the whole beatdown, so we can make it a thing.  Let’s get to it…but first…

    DISCLAIMER

    The Thang

    Mosey over to the track, and line up at the midpoint of the curve for the first item:

    OYO: BLIMPS

    Pax: But wait, Shorty…what about the Warmup SSH?!?
    Shorty: That’s pish posh! Warmup while you workout!

    Run a half a lap to the other midpoint on the curve, and do this:
    Burpees x 5, then run
    Lunges x 10 (1 rep = both legs), then run
    Imperial Walkers x 15 (1rep = both legs), then run
    Merkins x 20, then run
    Plank Jacks x 25. then run
    Squats x 30, plank and wait for the 6

    See, no SSHs required. Anyway, let’s mosey…problem was that YHC directed the herd toward the flag…mumblechatter ran amok the Pax….YHC was all like:

     funny wwe wrestling laughing evil GIF

    We ended up at the start of the dreaded highway: Route 66….but first, we did this:

    COP #1: Leg-o-Rama

    12x Squats IC
    Hold Al Gore after the 12th count
    12x Low Squat Pulses IC
    8x R. Lunges IC
    Hold after the 8th count
    8x R. Lunge Pulses IC
    8x L. Lunges IC
    Hold after the 8th count
    8x L. Lunge Pulses IC

    We jumped on Route 66 to head towards the Refinery:

    OYO: Route 66 (eastbound)
    12 benches = 12 stops; at each stop, do this:

    4 + nth Bench = reps of Dips done at the bench (first bench = 5 dips; seventh bench = 11 dips)… Pax be like:

    CBC comedy what money confused GIF

    Arms were toast all around, so they eventually figured it out….mosey over to the Refinery and partner up.

    OYO: Pull/Push Circuit

    Pax 1: 2x Pullups (best form of your life!)
    Pax 2: 5x Merkins (Same as above)

    Flapjack, then we repeated this 4 more times.  Due to time, mosey back to Route 66.

    OYO: Route 66 (westbound)
    12 benches = 12 stops; at each stop, do this:

    nth Bench = reps of Jump Squats (this was easier to process).

    Ouch!  Jump Squats suck, but they suck more in the rain!  The only thing that saved Walleye and YHC was the singing done by….is a name even required?  Tclaps Bogey!  Mosey back to the flag with about 2 min to spare…we needed an effective Ab exercise:

    COP #2: 1.5MOM

    10x Dr. Ws IC

    Circle up at the flag, where we held the COT: Countoff, Nameorama, Shoutouts, and Prayer (TAPs for our F3 brothers in Houston).

    Thanks for letting me lead this fine group of men!

    Moleskin

    Good work men!  Keep training for the unknown… you never know when you will need to tap into your CSAUP strength!

    Check the email for Announcements about upcoming CSAUPs.

  • In Cadence In the Rain

    There is plenty of shelter at The Gipper AO.  The PAX did not take advantage of it this morning.  Instead, the PAX chose to brave the elements for a wet and dirty beatdown.

    YHC and Brat tag teamed for The Warmup:

    Squats 20x IC

    SSH 20x IC

    Butt Kicks 30x IC

    Merkins 10x IC

    High Knees 30x IC

    Shoulder Circles 10x IC each direction

    Peter Parkers 20x IC

    IW 10x IC

    Good Mornings 20x IC

    Windmills 10x IC

    Mosey to the back of the Justice Center for The Thang:

    Round 1:  Burpee to Forward Bench Jump 5x OYO, circle up for Plank Jacks 20x IC

    Round 2:  Burpee to Lateral Bench Jump 5x OYO, circle up for Shoulder Taps 20x IC

    Round 3:  Burpee to Lateral Bench Jump 5x OYO, circle up for Carolina Dry Dock Ankle Taps 20x IC

    Mosey back to the Trailhead for an AMRAP:

    In the spirit of trying something new and somewhat stupid, YHC threw down instructions for a 10 minute AMRAP.  Raccoon crawl up the concrete barrier, tumble or backwards crab walk down the grassy knoll, jump up on the bandstand, jump down the stairs or bunny hop down the ramp, back to the raccoon crawl for as many rounds as you can complete in 10 minutes.  The PAX were good sports, spread out along the circuit, and got to work.  The jump up to the bandstand was interesting coming out of the tumble; jumping while dizzy is somewhat disconcerting.  It goes without saying that everyone enjoyed getting dirty.  Why not?

    Into the bag of tricks for a Game:

    Another first for YHC as Q.  Distributed tennis balls among the PAX and teamed up into groups of 2 and 3 with each team possessing two balls.  Passed the tennis balls to one another with the goal of keeping them in the air as much as possible.  Most if not all of the PAX apparently have years of little league baseball under their belts as there were very few dropped balls and the pace picked up once the teams settled into a rhythm.

    Circle up for the Finale:  Seal Jacks 101x IC

    Countorama, nameorama and prayer of gratitude for one another and all the first responders, public and private, helping out in Houston.

    Moleskin:

    Great job Brat stepping up to Q the warmup.

    Thanks to the PAX for the eager willingness to try new things.  YHC loves games.  When did we, as men, stop playing the stupid games we enjoyed so much as boys?  YHC is committed to bringing back a taste of that silliness to his beatdowns.

    Thanks for letting me lead.

     

     

  • 610 Stomp #105

    A light rain made for a cool, comfortable run.  Three men joined me in our daily effort to grow and sharpen the iron.

    The thing: run past the museum, along the bayou for 15 min and turn around.  At the track, OYO, sprint the straight-aways and slow jog/walk the turns until time expires…simple but effective.

    Countoff, namerama, announcements, shoutouts, and a prayer.  No better way to start your day!

  • Monday Blues

    The pax are nuts to be coming out 0500 on a Monday!! But thats what its all about!! #1 rule… never skip Monday! For the true and dedicated we stood in silhouette as the gloom consumed us. The quiet of the morn broken by the 4 world disclaimer.. “Im not a professional”. 7 warm bodies quickly came alive as we began our endeavor!!

    WARMARAMA

    All in cadence X20:

    SSH

    TOE TOUCHES

    IMPERIAL WALKERS

    HILLBILLIES

    SLOW SQUATS

    LIL ARM CIRCLES FWD/BKWD

    (In honor of our Q School YHC decided to introduce some):

    8 COUNT “UPPER” BODY BUILDERS… 2 count merkin, 4 count shoulder taps, 2 count merkin

    and Steve (out the loop) had a burning desire to know what the original

    8 COUNT BODY BUILDERS were

    the YHC had the pax do 20.. for demonstration purposes of corse!!

    THANG

    At half court BEAR CRAWL to baseline for 1 BURPEE.. BUNNY HOP back. Rince and repeat with ascending BURPEES all the way to 10!!!!! Easier said than done!! Also an easy way to quiet down the mumble chatter to quickly be replaced with grunts and gripe.. and Grundy’s inspiration as he enters the plank before the rest of the pax.

    insert 10 count here…

    WINDMILLS x20 (for YHC to think)

    At half court LUNGE WALK to baseline for 5 J-LO and 5 FREDDIE MERCURYS..SPRINT back Since and Repeat descending the exercises.

    MARY

    All X20

    FLUTTER KICKS

    LBC

    FREDDIE MERCURY

    HELLO DOLLY

    ROSALITA

    and…

    1 MIN PLANK (thanks grundy for the assist) who wanted badly for a second minute. but the Qlist said Butt Splice!!

    COT, BOM 

    Prayer For all those affected by Hurricane Harvey

     

     

  • 1 year and 25 lbs later

    On a hot August day, YHC made a minor networking decision.  You see, YHC works in an industry built on relationships; relationships between client and himself as well as company and him.   A company person had mentioned to YHC that there is a group of men who exercise every Thursday by the lakefront, not far from his house.  YHC had agreed to make it out there, but did not.   The company person said, “we’re at City Park on Saturdays”.   This was the 3rd time this person had mention to YHC about these workouts.  Reluctantly, YHC agreed to join in the work out.  This could’ve been the combination of wanting to increase business with that company or just to make a few more networking opportunities.  Nonetheless, at 6:00, YHC rolled out of bed, laced up his shoes, filled his yeti w/ water and set out to sweat a little.   YHC recognized one other person, other than the company individual out there.  The man who taught his baptism class at St. Dominic was there (nice headband).  The pirate said to the group, “Good Morning!  This is F3, and I am not a professional trainer.  Let’s mosey”.   We jogged out to the neutral ground in front of the museum and circled up.   The pirate was barking orders.  “The first exercise is the side straddle hop! In Cadence, exercise”. “WTH did I get myself in to?  Is this a boot camp for former Jr. ROTC guys?  Why is that short guy wearing kinetic tape?   Scott seems to be handling okay…better not look like you’re going to die.  Better yet, don’t die.”

    https://www.f3nola.com/2016/08/27/psych-on-the-bridge/

    That Merkin Ladder led by Bubba was one of the hardest workouts YHC had ever encountered.   That beat down was the initial downPAINment YHC paid in order to become a better a father, husband, boss, and friend; in other words, a HIM.  In the past year, YHC has dropped approximately 25lbs, 4% fat mass, and 4 points off his BMI.  YHC has also reconnected spiritually and formed more relationships, not for networking or business development, but for self improvement and enlightenment.

    F3 NOLA gives the opportunity to men to free themselves of Sad Clown Syndrome.   These opportunities a.k.a. Areas of Operations, AO, are available everywhere.   YHC’s anniversary Q would be a dedication to some of the AOs he has attended in the past year.

    The Thang….

    GOOD MORNING!  This is F3. I am not a professional trainer.  Welcome to Mothership…mosey to the Great Lawn

    W/U – IC

    • SSH x 30
    • Mountain Climbers x 20
    • Arm Circles x 15 each side
    • J-Lo’s x 20
    • Mosey to the Refinery aka Little Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Rock City

    • Jack Web to 10, 1:3
      • 1 Merkin:3 Air Presses
    • Mosey to Practice track

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Bucktown/Lakefront Coastie

    • Freddie Mercury – IC x 30
    • Lance Armstrong – IC x 15 each side (YHC is confident that this exercise was done before).  On your six, lift your legs and bring your opposite elbow to your opposite knee using a crunch motion.
    • Recover to your feet.

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the 610 Stomp

    • Sprint the straight-aways
    • Mosey/Recover the turns x 1.5
    • Finish in the North East Corner
    • Mosey to the Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Foundry

    • Burpees x10 (the count)
    • Pull Ups
    • Dips
    • Box Jumps/Step Ups
    • Rows
    • Knee Ups
    • LBCs

    (water break)

    • Mosey to the side steps of NOMA

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Wolfpack Mountain

    • Dora 1-2-3 (100 Merkins, 200 Squats, 300 LBCs)
      • PAX 1 performs the above mentioned exercise, PAX 2 runs up/down the side steps, around the front of NOMA, up/down the other side steps, back around the front) Switch
    • Mosey to the Flag

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to The Uptowner

    • Sun Salutation x 1

    Moleskin:  YHC forgot his Weinke, so some AOs were skipped (Okwata & Lafitte’s Plunge).  We may see a return of the F3 NOLA tour w/ some Uptown AOs in the future.

    T-Claps:

    • Rudy with the RESPECT.  Thank you for continuing to be an inspiration for PAX to aspire.  Congratulations; don’t abuse it.
    • Heisenberg for the EH a year ago.  YHC attempts to pay it forward in more EHs and Qs.
    • My M for taking care of the 2.0’s, and even giving me another 2.0 in this past year.  In fact, the PAX at YHC’s first post were the first to find out we were pregnant w/ our second child.

    Thank you for the opportunity to lead,

    Da Parish

  • Taking a Mulligan

    Despite the threat of rain a dozen pax gathered to start week off right.  We had Cavalier with a Kotter, and 2 new FNGs

    Moseyed over to the field in front of the zoo where we warmed up with

    • SSH x 22
    • Forward Arm Circles – 11
    • Reverse Arm Circls – negative 11

    We then lined up to do some BLIMPS.  As was Monday we substituted Box Cutters in lieu of Burpees and we started at 10 going up from there.  We shuttled back and forth from the starting point to the parking lot and back.  Doing an exercise at each end.

    We then moseyed over to the pull up station where Pax did Pull ups with Mericans in between.  Doubling the Mericans in between.  Pull up 1, 2 Mericans, Pull up 2, 4 Mericans…up to Pull Up 5.  While waiting rest of pax did LBCs and LBTs

    Poor description from the Q led the first wave to do Pull up 1, 2 mericans, Pull 1, 2, followed by 4 Mericans all the way to Pull up 1,2,3,4,5 followed by 10 Mericans.  I like the tougher version of this and will try it in the future.

    We then moseyed over to the shelter.

    • LL Power Up x12
    • RL Power Up x12
    • Dips x12
    • Rosalita x12
    • Pickle Pounders x12
    • RFM x12
    • Russian Twists x12

    We wrapped up the Shelter with a minute of the People’s throne and back to the flag.

    Landing stripped noticed we had 2 minutes lefts….being Monday and all

    10 Burpees!

    2 FNGs came out, Gabriela loves volleyball and Clampett lives on North Shore and loves to shoot

  • Pinky Spartacus

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mtn Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Step up, alternating legs with or without rocks
    -Rock Row
    -Elf on a Shelf-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Merkins
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

    For those in the pax with the Pink Eye…heal up quick and keep your germs off my rock…

  • Eclipseville -with Splash

    Eclipseville -with Splash

    “Eclipseville”

    Pre-Thang
    The last time a galactic phenomenon of this magnitude spanned across the United States, planet Earth
    was on the brink of its First World War. Strange things happen when the moon gets in the way of the
    sun. Yogis amp up their sun salutations and lunar flows. Bats fly in the middle of the day. Animals get
    confused, rabid, and frisky. Odd shadows dance through tree leaves. Humans flock to a single location,
    and typically, a party ensues. Well this AM, three men from various parts of the country united for what
    you may call an F3 Sun Worshipping session in preparation for what is to come.
    Warm-Up
    How small of a world it is to meet out front of an old house that once belonged to YHC and Banjo’s
    family. Mosey down Main Street to hit the Rails for Trail pathway stopping for a Quarter Cindy Q’d by
    Banjo:
    5 Rounds OYO: 5 pull ups, 10 Merikans, 15 Single Leg Squats
    The Thang
    Continue our mosey down the trail stopping before the bridge for a brief session with Mary Q’d by YHC
    IC Box Cutters x 20
    IC Vladimir Putin’s/Russian Twists/American Hammers x 20
    Mosey across the bridge into the Justice Center playground to complete another Quarter Cindy:
    5 Rounds OYO: 5 pull ups, 10 Merikans, 15 Single Leg Squats
    Mosey through the Eclipseville festival booths, across Little River, past the blow-up Bounce Houses, and
    by the fountain. Homes Q’d the PAX through a series of IC Dips x 14, 30 second hollow hold/6 inches &
    arms above head, more IC Dips x lost count, 20 more squats for good measure, and lunges around the
    fountain. YHC shall dub this routine…”Jelly Legs.”
    Mosey back through the festival area and up the hill on Bethel Street. Now, what kind of sun
    worshipping would it be without a little skipping? After turning back down Main Street, gay skip
    frolicking with a smile on our faces definitely turned a couple of heads. Sorry, not sorry, for being happy
    to share a beat down amongst brothers. We ended where we started with the obligatory picture and
    some sweaty fellowship.
    Now, remember to where eye protection and see how frisky things get when the temperature drops 20
    degrees at 1:23pm tomorrow afternoon. #Eclipseville

  • Q School in God’s Country

    Four Southshore Pax made the trek to the most scenic AO in F3Nation to join our Northshore brethren for a Q school beatdown.

    Pre-thang

    We made it just in time to join the Pax on their traditional 2 mile pre-thang run.  Turbo and Butt Splice set an 8 minute/mile pace as we Southerners tried our best to keep up.  Ocho joined us for the last 0.00002 miles and we returned to the flag with a minute to spare.

    Introduction

    At 0630 we ovaled up around the flag as the group had grown too large to make a circle.  #NiceProblemToHave. YHC briefly introduced myself and the other Southshore pax, gave everyone an explanation of why we were there and moseyed to wider area.

    As we moseyed, Kimchi notified me that I had not given the disclaimer.

    Q Rule #1 – Don’t let anyone know when you screw up.

    We circled up and YHC proceeded to give the disclaimer, acting as if I had been waiting for the stragglers to arrive.

    Q Rule #2 – Always start the workout with a disclaimer.

    The Q should start each workout by letting everyone know that he is not a professional trainer, that there are inherent risks involved in what is about to take place, and that if you choose to participate it is upon your own volition.

    Q Rule #3 – Make it hard.

    We keep coming back to F3 because it challenges us.  It’s important that the workout is tough.  When you Q, push yourself.  Have a plan, believe in your plan, and execute your plan confidently.  Make sure you are moving from exercise to exercise with purpose and direction.  Keep the pax engaged and don’t give them any downtime to wonder what they should be doing.  Note:  There are going to be times that you smoke yourself and are going to need a breather.  Give yourself and everyone else a break by having one of the fit guys countdown.  10 -20 seconds ought to do.

    • 8 Count Body Builders IC x 20
    • Abe Vigodas IC x 20; Imperial Walkers IC x 25; J-Los IC x 15
    • EMOM – Burpees x 12; 8 Count BB x 8; Merkins x 40; Squats x 50; Burpees x 10; 8 Count BB x 6
    • Floyd Mayweathers IC x 20; Connor McGreggors (aka Parker Peters) IC x 20
    • 8 Count Body Builders IC x 15

    Q Rule #4 – Know how to count.

    When leading exercises we use 3 two part commands to keep the pax together.  These commands are standardized across F3 Nation.  By using the standard commands the pax knows what to expect and is able to easily stay together.  It makes the workout efficient, allowing us to get more done with the time we have.  Here is an explanation by the founders of F3.

    At this point Kimchi took over and coached several “volunteers” on counting.  First he explained the commands:

    1. Next exercise is….The Side Straddle Hop.
    2. Ready position….Move.
    3. In cadence….Exercise.

    He also explained how to vary your count on the last rep to let everyone know that the exercise is ending, and if you are on the ground, tell everyone to “recover” if you want them to get up.  Each man that posted to the center led the group in a traditional 4 count cadence exercise along and a non-traditional cadence.  The oddball cadences and exercises were:

    • Redbull Smurf Jacks (Super fast 4 count)
    • Merkins (Super Slow 4 count)
    • Squats (Down Up 2 count)
    • Copperhead Squats (Slow movement on first 3 counts, exploding on 4th)
    • Dr. Ws (8 count) – T-claps to Grundy for his assist.

    Q Rule #5 – Plan more than you can do

    You want to make sure that you have enough exercises planned to fill the entire time slot.  You never want to get to run out of things to do with time on the clock.  That inevitably leads to down time as you scramble to think of what you can do next.  The pax will notice and the mumble chatter will start.  It’s always better to plan too much than too little.

    Q Rule #6 – Be flexible and ready to adjust your plan

    After YHC’s extended warm-up and Kimchi’s counting school, we had about 7 minutes left to fit in Fracsac’s COP and the 600 reps Triple Shift had planned.  Quick regroup by Frac and Triple and they created a mash-up of their COPs to top off the workout.

    Q Rule #7 – Smoke the world. 

    One pillar of an F3 workout is that it is open to all men, no matter what their fitness level is.  As a Q it is your job to devise a workout that pushes the Stallions to get better without leaving the Clydesdales behind.  There are a few tricks we can use to accomplish this:

    • Exercises where you do as many reps as you can within a time limit – Tabata, EMOM, etc.
    • Partner exercises.  By dividing into groups some of the pax can carry a heavier load – Dora 1-2-3, Foul line to Foul line, etc.
    • Exercise where you run station to station, Elevens for example.

    After a little trouble counting to 2 (come on St. Tammany Parish School Board!) the pax was divided into two groups.  Group one did 15 freak nasties, 15 pistol squats each leg, and 15 derkins while group two bear crawled out 35 yards and back.  1 Flapjack and we were out of time.

    Q Rule #8 – Be Attentive

    Know how many guys are at the workout and keep an eye out to see if any are struggling.  When going on long moseys make sure you assign someone to sweep the six to make sure everyone gets to the destination.  You would be surprised at how many times we have heard a new guy express his appreciation for someone that went back and got him.  It’s important that everyone that participates in the workout knows that no man is left behind.

    It’s also important to give clear directions about form.  There is nothing wrong with coaching guys.  We all want to get the most out of our workouts and we often don’t realize that we are doing something incorrectly.  It is time well spend to take a few seconds to discuss the correct form when doing an exercise (like merkins).

    Q Rule #9 – Be punctual

    It’s important to start and end on time.  If you wait on people before you start you are allowing them to be late and you’ll find that your workout time gets pushed back later and later each week.  If you don’t end on time, you may be keeping some of the pax from getting to their next big thing on time.

    Q Rule #10 – End with a COT

    As Q you get the final say in naming the FNGs.  Try not to suck at it.  We had 4 today and I am notoriously bad at FNG naming (see The Dentist).  Fortunately EIEI rolled out of the fartsack to join us this morning.  Welcome Sisqo, Grasshopper, MASH, and Carpool.

    Be prepared to lead the prayer at the end, but you can usually find a volunteer if needed.

    Q Rule #11 – Write a Backblast

    It’s important to commemorate your achievements in the historical records.  Here is a good one if you need an example.

    Q Rule #12 – Sign up and lead.

    Man up here.