F3 New Orleans

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  • Lakeshore Coastie – Feeling Strong

     

    YHC arrived at the temporary AO across from Landry’s seafood a couple of minutes before 5:30 am and the parking lot looked barren.  Will I be riding alone this morning since Da Parish moved back to….the Parish?  After pedaling around in the parking lot things started to look dim.  Wait!  I see a blinking head light and I knew it was Woz rolling in hot.  As 5:30 am passed I was hoping to see some other PAX members but alas, no one else showed up.

    Countoff, Namerama and the COT would be at the Foundry where we would be meeting up with the men there.

    We took our traditional route of Lakeshore Drive and headed out east to the Seabrook bridge and then headed back west to where Marconi ends at Lakeshore drive.  From there we headed south to City Park.

    Woz said he was feeling ‘STRONG’ and we had an impressive time of covering 13 miles in approximately 42 minutes for an average of 18.60 (2 bridge climbs and 8 levee hills).  We arrived at the Foundry at 6:13 am and completed 10 burpees to close.   It was an honor to lead!

  • Sometimes…You Just Need to Splash Some Merlot

    YHC stumbled to center court knowing the next 45 minutes probably were looking bleak. There was an ever rising feeling that sweat wouldn’t be the only thing leaving the body during this beatdown. It turned out that the premonition was spot on. But that’s just how it goes sometimes. Let’s get to it!!!

    Warmup:

    SSH 25 IC

    High Knees 25 IC

    Head Rolls 4 per side

    Arm stretches

    Chest Stretches (In low wide hand merkin slowly slide over each hand and then come back to the center and complete the merkin) 2 rounds

    Superman (yellow sun red sun) 15 IC both directions

    Leg stretches

    The Thang:

    Kept it relatively simple today

    1 minute of three point merkins (start in a military merkin and step out hands to a normal width merkin and finally to a wide merkin. Continue stepping hands in and out until the time has been reached).

    1 minute of situps (proud to say I hit 60 situps this A.M.!!!)

    1 minute of pullups

    Half mile run. The PAX went for it to try to hit their goal mile time pace for the half mile to see what pace they’d need to make their goal a reality.

    Walk/slow mosey back to the playground for round 2.

    1 minute of normal merkins

    1 minute of shoulder elevated flutter kicks

    1 minute of pullups (Or 1 minute of intense merlot splashing if you chose. Weirdly enough everyone else left the QIC to do this solo…)

    Circled up (somewhat closely) and counted off and Cap’ prayed us out.

    Thanks for letting me lead! This is so much more than a workout group. You guys are my brothers and I couldn’t be happier to get stronger alongside each and every one of you.

     

    See ya for Saturday’s beatdown!!!!

  • The RETURN

    Returning to the Gipper after a week hiatus in the Caribbean your YHC decided to make the PAX indulge him in working double time through this beat down. Buffets and umbrella drinks had consumed the previous week and were no longer in sight, as that ship had set sail and the Return of reality and getting back to work with my F3 brothers was much needed and appreciated. Let’s get to it..

    warmarama

    20 IC WM

    20 IC BK

    20 IC HK

    15 IC AC (Forward/Reverse)

    20 IC Happy jacks (5SSH 2 Squat jumps R/R 4x)

    the thang

    Moseyed to the old school for some Del Brown. 10 Merkins 25 yard Crab walk, 10 Diamond Merkins 25 yard Crab walk, 10 Wide stance Merkin 25 yard Crab walk, 10 Left staggered Merkins 25 yard Crab walk and finished with 10 Right staggered Merkins. QIC quickly learned that Grundy and Tanked up (Logan) would prove to be the over achievers on this beautiful Gloom. Kudos to all PAX!! As this proved to be quite the challenge.. Moseyed to the parking garage for a modified Four Corner Escalation  (Ramp escalator). Started with 10 Burpees and a Mosey up the ramp, at the tip 10 Burpees 20 Shoulder taps, moseyed to the second ramp 10 Burpees 20 shoulder taps 30 mountain climbers, moseyed to the top for completion with 10 Burpees, 20 ST, 30 MC and 40 SSH… Moseyed to the courthouse benches where we partnered up for a series of 20 squats at the bottom then up the stairs with 20 LBCs at the top. R/R 2x while others with there lightning speed (Grundy, Einstein, Turbo and Tanked up) R\R more than the QIC cares to count. Made the Q realize how bad the buffets and umbrella drinks had really slowed his pace 😩.. Journeyed back for some wrapup Mary 15 IC FK, 15 IC FM and 15 IC Hello Dollys..

    Count off, Announcements, COT

    (Thanks to Brat for praying us out)

     

    Enjoyed the Return my F3 brothers!!

    Iron sharpening Iron

  • 610 bbQ

    Six men gathered in the gloom this a.m. to head out on the 610 Stomp.  Taking a cue from Shorty’s beatdown last week, YHC decided to try something different, so disclaimer, then

    • Indian Run to the festival grounds track

    Two minutes to stretch out, then

    • Catch Me If you Can
      • Match up slower runners with the rabbits in teams of 2
      • Pax 1 runs backwards
      • Pax 2 does 20 Squat Jumps for interval, then runs to catch Pax 1
      • Flapjack
      • Alternate Squat Jumps with Merkins (deconstructed Burpees)

    Feeling strong from yesterday’s VQ, YHC planned for 1 1/2 laps (1.5 mi), but then reality set in;

    1/2 lap and the Q was smoked, like a barbecued pig on a spit.

    Improvise, adapt, and overcome for Plan B, a quick circuit at the Foundry:

    • 3 stations – Pull-Ups, LBCs, and Zig-Zag Hops (yes, it’s an exercise, check the Exicon)
      • 2 rounds with Pull-Ups as the timer

    Then

    • Indian Run to the back side of the track
    • 1 1/2 laps, sprint the straightaways and mosey the turns
    • Mosey back to the flag

    A couple of minutes for Mary:

    • 20 Flutter Kicks
    • 10 Hello Dollies

    Coincidentally, Hawgcycle comes running up just in time from his own 3.5 mi mosey (after a late start), and we’re joined by Tripleshift and Woz from the Coastie

    With a minute left,

    • 10 Burpees (because it’s F3)

    COT for count off, name-o-rama, and prayer by Tool.

    T-Claps to the Coastie crew for making the COT.

    Thanks for giving me the opportunity to lead.

     

  • Pulling a Shorty? Almost!

    YHC awoke Tuesday morning at 0527 for the 0530 beatdown at TW. The battle for fartsacking began in the brain. This battle was short due to the fact I knew other PAX was going to be there under the bridge. YHC was coming in HOT! Then what I saw disappointed in myself. There was no PAX to be seen. The time was 0545. Thoughts in my head started “I hope they did not leave due to know body else showing up. I let them down. Well I cannot dwell on this too long due to the beatdown must go on.

    YHC started with 4 laps around the park and then found a nice piece on the big ball to complete 50 push ups without stopping. I had to go to my knees in order to complete this portion. After this it was about time for some Mary a IC. YHC performed LBCs x20, Flutter Kicks x20, Nolan Ryan’s x10 ea side, Marge Simpsons x20. After this there was 1 min left and YHC ran to the pull up to knock out some pull ups due to the monthly challenge, x15.

    Again I feel sorry that I let the PAX at TW down this Tuesday morning. Anyway always embrace the suck and drive on.

    Kimchi

  • Abs and legs and abs and legs…

    Pre Thang: YHC has been struggling w a bad shoulder so I wanted to be sure I could Q a workout that would challenge the pax and rest the upper body. Sunday evening I went over to the AO and mapped out a .25 mile loop  that started at the shelter and went through the oaks to the track and back around golf club drive. At the shelter, 12 exercises were scribbled onto the floor with my handy sidewalk chalk.

    The Thang: At 05:30 the disclaimer was given and we were off.  A short mosey down to the clubhouse and over to the shelter where we paired up. Partner A would perform the exercise AMRAP while partner B ran the loop, then switch– working our way down the list… Russian Twist, Squat, Real Freddie Mercury, Lunge, Flutter Kick, Imperial Walker, Dying Cockroach, RLSU, LBC, LLSU, LBT.

    Some groups were a bit faster than others, but when all was said and done we worked for 45 minutes non stop, running 2.6-3.0 miles and completing at least 11 of the 12 exercises.

    COT w shout out by YHC–

    T Claps to the pax for embracing the suck. It has been brutal out there.

    T Claps to a couple of the young guns for getting in a quick round of Merkins before getting in their cars. I believe that was YSR and Pony Boy. Nice work !

    Reminder: Come check out Son of a Saint mentor/F3 informational gathering this Wednesday.  See F3 email or group me for info.

    Good Times!

    Roots

     

     

     

     

  • VQ at Rock City

    Walking up the street towards the AO, YHC saw a mere four men in the gloom, and thought, “Cool, pretty easy for my VQ.”  But appearances can be deceiving.  The pax quickly multiplied, and by the time the disclaimer was given and we started to mosey towards the rock pile, YHC was leading a group of 16 strong (including a couple of Johnny-come-latelys).

    At the rocks, COP for a quick warm-up:

    •  SSHs
    • Abe Vigodas
    • Bird Dogs
    • Parker Peters
    • Plank Jacks
    • IWs

    (all x 15)

    • Sun Gods (10 fwd, 10 back)

    Then, select a rock for . . .

    The Thang

    Rockercise with complex movements (20 each):

    • Squat to Bent Over Row
    • Pullover to Bench Press with Glute Bridge
    • Elf on the Shelf (10 left, 10 right)
    • Curl to Overhead Press
    • Deadlift to Upright Row
    • Reverse Lunge with Twist (alternating sides)
    • Lateral Lunge with Press Out (alternating sides)
    • Matrix

    Mosey to the water fountain, and then . . .

    The Thang pt II

    Rockacides

    Teams of two

    •  Man 1: Diamond Merkins
    • Man 2: 25 yd run with rock, Cusak style; Flapjack
    • Man 1: Freddie Mercury
    • Man 2: 50 yd run with rock, Cusak style; Flapjack
    • Man 1: Penguins
    • Man 2: 100 yd run with rock, Cusak style; Flapjack

    Time to drop the rocks off and mosey back to the flag,

    where there are a few minutes left for:

    • American Hammers x 20

    A great way to close out!

    COT

    Count off, name-o-rama, and prayer.

    A very strong group for my VQ. Thanks for giving me the opportunity to lead!

  • Burpees Over Broadway

    The scheduled Q had to live Third and take a 2.0 off to college, so the Q was up for grabs Friday evening.  Rudy and YHC put it to the pax for a vote – me with the possibility of a burpee warm-up or Rudy and a likely Broadway themed workout.  Pending some controversy regarding unregistered voters, my burpee filled workout eeked out a one vote victory as the poll closed.

    The Disclaimer and Mission

    Since Q-school I’ve made a conscious effort to give more attention to the disclaimer.  Quick Draw noticed.  I also tagged a little information on about our mission – to plant, grow and serve small workout groups for the invigoration of male community leadership.  The idea being that as we grow in physical and mental strength, and as we become more disciplined men we will naturally start to look outward for ways to strengthen our community.  To serve others you have to be humble, and there’s no better exercise to humble yourself than the burpee.

    The Thang

    Warm up – I am Third

    • 20 burpees OYO
    • Chop Wood IC x 20; Imperial Walkers IC x 20; J-Lo’s IC x 20
    • Burpees EMOM (12, 12, 12, 12, 10, 10)
    • Arm Circles OYO
    • 12 Burpees OYO

    100 bupees in the first 15 minutes.  Well done men.  During the EMOM rest we discussed the Gayle Sayers Autobiography “I Am Third,” meaning to put God first, family and community second, and yourself third.  We discussed Mark 8:34 where Jesus told the disciples that anyone that wants to follow Him must take up their cross and deny themselves.  During the arm circles we reflected on last week’s Morning Calling where we discussed how Solomon.  He sought purpose by fulfilling his own desires and came to the conclusion that life is meaningless, much in the same way that little baby arm circles are basically meaningless (don’t you think, Yankee?)

    We broke for water and moseyed to the Big Lake, pairing up with a similarly sized man along the way.

    Stand By Your Brother – Accountability

    We need other men in our lives to stand by us and hold us accountable, to make sure that we are prioritizing the things that bring purpose and meaning to life and not falling into the easy trap of serving ourselves.  To illustrate this our exercise involved one man doing 10 merkins while his partner stood by him and did 10 squats.  We flapjacked after each set of 10 until we reached a total of 100 merkins and 100 squats.

    Carry Your Brother – Service

    Sometimes we are called to carry those around us, no matter how heavy the burden.  After a brief demonstration using Cowbell, we fireman carried (or carried on our back) our partner to the Foundry, flapjacking along the way

    Pull ups – Iron Sharpens Iron

    We needed to get some pull-ups in for this month’s ISI Challenge.  Pax 1 does 5 pull-ups while Pax 2 planks.  Continue flapjacking until time is called.

    Circle of Air Chairs – Helping Others Do What’s Hard 

    Everyone gets in an air chair – good form with thighs parallel to the ground.  10 second count starts when the Q is satisfied that everyone is low enough.  The Pax were instructed to look around and call out anyone that was not in the correct position.  After a couple of call outs and a reset after 2, the pax looked good and the 10 count was won.

    In Mark 8:34 Jesus calls Peter Satan because Peter told Jesus that he must not got to Jerusalem to die.  Peter said what he did because he loved Jesus.  He didn’t want to see Jesus go through the crucifixion.  But Jesus knew the will of God and Peter was standing in the way of God’s will.  Be careful not to try and protect those you love from doing the will of God when it is hard.

    Tabata – Digging Deep

    After Moseying back to the Great Lawn we circled up for Tabata (8 cycles of 20 seconds max effort followed by 10 seconds of rest).  We used Wide Merkins, Monkey Humpers, World War II Sit-ups, and Burpees.

    Tabata is a great exercise, but you are only going to see great gains from it if you go all out during the 20 seconds of exercise.  Going all out for 20 seconds is hard.  You have to dig deep.  I believe that we find purpose and meaning when we look outside of ourselves and live to serve others.  However, denying yourself and living humbly is hard.  You have to dig deep

    Mary and Legs – What to do When You Have 4 Minutes Left

    Mary: LBT IC x 30, Dying Cockroach IC x 31

    3-6-3 Squats:  Super Slow full four count for the first 3 and hold it on the last one, then normal cadence for the next 6 and finish with 3 super slow and a hold.

    Naked Man Moleskin

    We are in preliminary discussions with Son of a Saint  about how we might partner with them.  We are going to start with a few F3 lead workouts in the next couple of months and see where it goes.  My idea is that we would use the workouts to teach leadership skills, much the way the GoRucks do.  Today was my attempt at a practice run.  I welcome your feedback.

  • First Annual (Semi-Annual? Monthly? Weekly???) Northshore 10K Sandwich

    So a couple weeks ago it seemed like a good idea.  We’d run 5K before the workout, no biggie, we’ve done that before.  But this time we’d just add a little 5K after the workout.  Sounds easy enough, right.

    FOREPLAY

    YHC, Steve, and Turbo met at 0600 and put 3.1 miles in the bank.  Then back to the flag for the workout.

     

    INTERCOURSE (??)

    Warmup (who knows if any of this is right…)

    • SSH
    • Windmills
    • IW
    • Seal Jacks
    • Peter Parkers
    • Other things?
    • All x 20 IC

    Mosey west a bit for:

    • Plankorama
      • Plank hold
      • Southern Gent
      • Northern Aggressor (a.k.a. Kim Jung Un??)
      • Right arm high
      • Add right leg high
      • Plank hold
      • Left arm high
      • Add left leg high
      • Plank hold
      • Air presses x 40 IC
      • Shoulder taps x 20 IC
      • Plank Hold
      • Air presses x 40 IC
      • Newton’s Cradle x 40 IC
      • Bitching and Moaning
      • Plank hold
      • Recover

    THANG

    BLIMPS with the following constituent exercises.  Afer each, slow mosey 30 yards, carioca 30 yards, sprint 30 yards.

    • Burpees x 5
    • Lunges x 10
    • IW x 15
    • Merkins x 20
    • Plank jacks x 25
    • Squats x 30

    Lots of ten (and multiples of ten) counts sprinkled and interspersed.  It was hot.

    Mosey back east a bit for toe touchers x 20 IC.  At this time, I occasioned to merely suggest that I might consider the possibility of potentially canceling the second half of the 10K sando.  Turbo shut that down quickly, in a manner consistent with his moniker.

    Back to flag for 13 minutes of MaryJane (#justcoinedanexercise)

    • LBC x 30 IC
    • Fred Merc’s x 20 IC
    • Nolan Ryans x 15 each side
    • Jane Fondas x 10 IC
    • Jane Fonda pulses x 10 IC
    • Jane Fonda Toe to knee x IC
    • Bitching and Moaning
    • Jane Fonda knee to knee x 10 IC
    • Bitching and Moaning
    • Switch sides and rinse/repeat all above Jane Fondas

     

    Announceorama. Prayerorama.

     

    CIGARETTE

    I had broughten a cooler with ice and water in preparation for the sandwich.  Turbo coaxed me off the starting line for the second 5K; Tanked Up manned up for the second half of the sandwich.  Turtle joined us for 1 mile of it.  It was brutal.  Back at the cooler after mile one, I doth protest too much and announced that I was done.  Again, in a most swift, stern, and surly manner, Turbo informed me that no, I was actually going to finish what I had started.  I then offered a certified medical reason for my premature renunciation of the sandwich: I was really, really thirsty.  Being the MacGyver-like problem solve that he is, Turbo instructed your most humble, and by this time beat-down, narrator to bring a damn bottle of water with me, and we completed the 5k.

    Coffeteria.

     

    EPILOGUE

    On the drive home I was totally beat, mentally and physically.  To soothe the mental part, I put the second movement of Schubert’s first Piano Trio on “the radio” in the car for the ride home.  If you want to see some hot tomatoes making some fine music, check it out.  But I got dibbs on cellist Julie Albers. https://www.youtube.com/watch?v=hGSvcnQ7J20

     

    Turbo – Honestly man, thank you for pushing me.  I wanted to quit.  I knew I couldn’t do it, but you knew I could.  This is F3.

     

     

     

  • Get On Up at the Uptowner

    On Thursday, I received a text from Hawgcycle to pinch hit at the Uptowner since no one signed up.  I gladly obliged and thought of what I would do.  While talking with my M, she suggested we do 5 minutes of Get Ups instead of the 6 minutes of Mary.  That works!

     

    WARM UP

    SSH x 40 IC

    Windmills x 15 IC

    Shoulder Shrugs x 10 IC

    Arm Circles x 20 IC (forward and back)

    Romanian Single Leg Deadlift with rock x 15 IC each leg

    Curtsy Lungers x 15 IC

     

    THE THANG

    Farmer’s Carry Buckets of Sand or Water 100 yards (50 out and 50 back) then perform the exercises below x 3.  T-Claps to Torque who carried 2 buckets of sand = 110 lbs!

    25 Overhead Press with Heavy Rock

    25 Merkins

    25 Front Squats with Heavy Rock

     

    CORE

    One of the indicators of someone’s risk of mortality is the inability to get off the floor without using your hands or arms for support.  So instead of a standard core workout, we did four minutes of get ups.  I would have done 6 minutes but ran out of time.  As the name indicates, we lay on the ground and stand up without our hands touching the ground then lay back down.  It doesn’t sound complicated but it was complicated!  To make it more difficult for our more mobile pax, the progression would look like this.  Right hand on right knee or left hand on left knee to perform the get ups.  The next level of difficulty would be right hand on the left knee or left hand on right knee to perform the get ups.  Again, your hands or arms can’t touch the ground to give you support.  Finally, the most difficult get up would be to hold a weighted object to perform the get up.   After much mumble chatter, the timer went off.

     

    Countoff, Namerama and COT.   Thank you for the privilege of leading!