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  • Okwata – Beyond Limits

    If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.

    Bruce Lee

    YHC arrived at the VSF at 0525, and there were no eager men of F3 anywhere in sight. To be honest, YHC’s heart sank a bit, as this may be that day when it would be a PAX of one. Where were the regulars, like Surge and Kim Chi and JV? Through the gusts of wind, YHC saw cars approaching. One, then and another, and so on. There were 2 men, then 3, then 7 upon Triple Shift and Yo-Yo’s arrival! Tinkles visit to Okwata, along with the regulars showing up, gave YHC great joy. Hawgcycles arrival made 8, and it was time to go beyond our limits, it was 0530……

    But first, the Disclaimer, and then….

    The Thang

    On your six!
    WW2 Situps IC x 15 – these are the 2 per four count, but still count as 15. Breaking plateaus…..

    Mosey to the fountain, knee highs as we mosey around it, followed by karaoke one way and the other.
    Circle up on the grass on the lake side of the fountain for a warm up:

    SSH IC x 31 – cause 31 is my thang
    Hill Billy’s x 15 IC
    Arm Circles x 10 front, x 10 back. YHC tried to hold back the excitement of what was to come next…but the hints began to drop….
    How about we all go to the bar, maybe for a drink? No, we’re men of F3! We’ll have a double!

    Jack Webb Ordered a Double at the Barre!
    All together…
    1 merkin, followed by a seat against the bar at the fountain for double air presses, aka double shots
    2 x merkin…..4 shots at the bar
    3 x merkin…..6 shots at the bar
    4 x merkin…..8 shots at the bar
    5 x merkin…..10 shots at the bar
    6 x merkin…..12 shots at the bar
    7 x merkin…..14 shots at the bar
    8 x merkin…..16 shots at the bar
    9 x merkin…..18 shots at the bar
    10 x merkin….20 shots at the bar

    Why did YHC type all of them? Because YHC really likes that one. It is a true downPAINment on our journey to break limits!

    10 x WW2 Situps IC

    Is that a mountain? It’s a levee, but close enough!
    Burp Back Mountain! Partner up!
    One PAX does quadraphilia up the mountain, and runs back down, always facing the lake x 3.
    Other PAX does Burpees AMRAP, with the goal of 100 cumulative.
    Once your team finishes, continue the quadraphilia run up and down the mountain until all PAX is complete.

    10 x WW2 Situps IC

    Mosey to the House of Pain!
    4 stations:
    Pull ups AMRAP
    Step Ups AMRAP
    Dips x 20 (timer)
    Jump Squats AMRAP

    Rinse and Repeat x 3 rounds

    10 WW2 Situps IC

    Back to the levee, for more mountain fun!
    Run to the top of the levee and do 1 burpee, and run down to the other side
    Run back up to the top, do 2 burpees, and run to the other side
    Run back up to the top, do 3 burpees, and run to the other side
    Run back up to the top, do 4 burpees, and run to the other side
    Run back up to the top, do 5 burpees, and run to the other side

    Burpees are a great way to test one’s limits, and it’s even a better test when one throws in a levee.

    Back to the VSF

    10 WW2 Situps IC

    Just enough time left for Mary

    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    Real Freddie Mercury’s IC x 15
    Tin Snips x 15
    Dying Cockroach IC (sort of) x 15

    Count off, Name-o-rama, announcement, intentions, and a prayer to the Sky Q for the intentions, and to help us to have an impact upon those needing support this day.
    Okwata never fails to be a challenge, and it’s a great AO to test one’s limits. If any PAX feels a plateau in their life, YHC recommends a post to Okwata to push the limits, and break through that plateau!

    I was honored to lead today!

    Moleskin
    For those in the April Challenge, the PAX completed 55 Merkins, 55 WW2 Situps, and however many pullups the 20 dips x 3 timer allowed.

    Grow Ruck Call with OBT and Robber is tonight.  Check your inbox, twitter feed, facebook, or group me app for details.

    Crescent City Classic is coming up soon.  YHC will be running it, hope to see others there.

  • 610 Stomp #84

    With self-discipline, most anything is possible

    A quote from Ryan Serhant, courtesy of Cowbell

    I did not want to wake up this morning. I did not want to get out of bed. I did not want to work out. I wanted my comforter and I wanted to sleep in and I wanted to put socks on because my feet were cold. But then I remembered I didn’t wake up to be mediocre. I didn’t wake up to put a suit on and pay bills and die. I woke up to take advantage of another day on earth. Another day I have the CHOICE to do whatever I want to do to make myself happy. Another day to dominate. Another day to be thankful. Another day to control my own destiny. Someone once told me that most people are already dead by the time they hit my age – we just don’t bury them until they’re 80 or 90. Well I’m not ready to die yet. So screw this comforter and these warm socks and LETS GOOOOOOOOOOOOO!!!

    There were two flags at the AO when YHC arrived in the gloom, and this just reinforced YHC that signing up to Q was the right move.  There were three men, then four, then seven.  It was 0529 and two more vehicles rapidly approached.  The final two men arrived just as the time hit 0530.  Nine men woke up early and made a choice to take advantage of another day, and to become better.  Mediocrity is not acceptable among these men.  Let the beat down begin…..

    But first, The Disclaimer….and then

    The Thang

    YHC thought it would be good to incorporate the April challenge into the 610 Stomp, so before we ran, all were instructed to get on their sixes and prepare for WW2 sit ups.
    IC x 15 WW2 (Big Boy) Sit ups – these are the two per four count. Although there are 30 in a 15 count, they only count as 15. Remember, we are here to improve.
    15 merkins OYO

    We ran the regular bayou route, with the following instructions:
    10 x WW2 situps and 10 merkins at the following locations:
    NOMA, Cabrini Bridge, Dumaine St Bridge, and the Cuban guy statue (Jose Marti). Then turn around and run back.
    Stop for 55 dips at the NOMA Fountain.
    We sealed the deal with 15 burpies back at the flag.

    The PAX ended with approximately 4.15 miles, 55 WW2 Situps, 55 Merkins, 55 Dips and 15 Burpees.  Although the dips were an appropriate substitute for the pull ups from the April challenge, Cowbell made it crystal clear that 55 pull ups were still expected of the PAX OYO.  No argument here…..

    We ended the beat down with the COT for the count off, namorama, announcements, intentions, and a final prayer.  We will not be mediocre this day.

    Thanks for letting me lead!

  • One HIM changed at a time, Through F3

    Brothers

    In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
    Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.

    If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

    And below are a few lexicon characteristics to use as examples

    ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.

    ADVERSITY: A challenge to Acceleration created by Obstacles.

    APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.

    ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.

    CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

    COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.

    COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.

    COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.

    DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.

    DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.

    EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.

    EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.

    FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.

    FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.

    FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.

    WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

    IMPACT: Forcible contact to strong effect. (Q2.1).

    IMPACT COMPONENTS:

    Influence
    Missionality
    Positive Habit Transfer
    Accountability
    Correction
    Targeting

  • All Joking Aside

    “Laughter is an instant vacation.” – Milton Berle

    Fourteen men decided to get better today.  Tclaps to Headhunter (FNG) for posting today! I believe he mentioned that he was EH’d by his friend in North Carolina… awesome!  So let’s get to it…but first….DISCLAIMER.

    The Thang

    Mosey over to the great lawn and circle up.

    COP #1 (Warmup)
    10x Plank Jacks IC
    10x Merkins IC
    10x Mountain Climbers IC
    30x SSH IC

    Line up on one side of the great lawn.

    Elevens (Burpees / Jump Lunges [R & L = 1 rep]): Start with 10x Burpees, run across to do 1x Jump Lunges, run back across… decrease Burpee reps x1 & increase Jump Lunge reps x1 til they flapjack.

    Yeah, by 648 the Pax was gassed….we went from 0 to 100mph real quick.. for our engineering-minded Pax, that an acceleration rate of 333.3 mi/hr2:

    mrw light stop suv accelerator GIF

    So up next, we circled back up on the great lawn for 40x Burpees….kidding!! April Fools!

    COP #2
    10x WWII Situps IC

    Mosey by Tad Gormley and circle up again.

    COP #3
    10x WWII Situps IC

    Mosey to the Refinery and break up into 3 groups.

    Group 1: 2x Pull Ups / 5x Merkins (8 sets of these – Timer)
    Group 2: 5x Dips / 10x Flutter Kicks (AMS[ets]AP)
    Group 3: 5x Knee Ups / 10x Hello Dolly (AMSAP)

    Good work men! Rudy showed up right after the circuit work, and tagged along the rest of the way. Tclaps!

    Mosey over to some more grass.

    COP #4 (4MOM)
    10x WWII Situps IC
    15x Putins IC
    15x Crunchy Frog IC
    5x WWII Situps IC

    Mosey to NOMA and circle around the fountain.

    COP #5
    3x Box Jumps (be careful Bongo!)
    3x Squat Jumps
    Cycle through this circuit until youre toast.  I believe many got through 6 rounds.

    Back to the flag.

    COP #6
    20x WWII Situps IC

    Held the COT, which included the countoff, nameorama, shoutouts and a prayer.  Thanks for letting me lead.

    Moleskin

    Pax got a great jump today on the Double Nickel Challenge going on this month.  The challenge includes 55 Merkins, 55 Pullups, and 55 WWII Situps every day in April.  Join our GroupMe chat if you want to track your progress.

    Grow Ruck is happening on 06.10.17.  Everyone is doing it!! Don’t be like Ronaldo and wish you had signed up:

    sad mad crying cristiano ronaldo why GIF

    Here are some other CSAUPS:

  • Northshore Grow Ruck Training #2

    Four PAX gathered at the Mandeville Trailhead this afternoon for a two hour round trip ruck to Fontainebleau State Park.  Lots of mumble chatter and F2 along the way, the highlight of which was learning that one of us was once a successful Mary Kay cosmetics rep.  You’ll never guess who but what can he say the ladies loved him and still do.  The rest of us took notes.  Negative split the return trip as we settled into a nice rhythm leaving us with four good minutes of stair climbs to wrap things up.

  • This workout is no April Fool’s joke.

    Well here it is the second workout at Destrehan. The were a few FNGs and then YHC gave the disclaimer. Here we go!

    The warm-up

    SSH x30

    IW x25

    Mercans x20

    Windmills x30

    The Workout

    5 rounds starting with each exercise @ 25reps and the work our way down by 5 ending in 5reps. Between each round the PAX would run one lap around the park equaling .5 mile each lap (2.5 total).  Plank and wait for six after the run.The exercises consist of

    Lunges x25,x20,x15,x10,x5

    Burpees x25,x20,x15,x10,x5

    Leg raises (ab work, cannot get enough) x25,x20,x15,x10,x5

    There was speculation between the older PAX that some of the younger PAX was sandbagging until the last lap. This is yet to be confirmed.

    Ab Work

    20sec per rep and 10sec rest

    1.crunch

    2. reverse crunch

    3. parker peter

    4.moutain climbers

    5. toe touch

    6. hip raises L

    7. hip raises R

    8. levered plank (plank hold with arms outstretched)

    I enjoy the look on the faces of the PAX of accomplishment of a tough beat down. Good job guys and TClaps to Chipper for finding out that he and his M are having a boy. As always thank you for letting me lead and always embrace the suck.

    Kimchi

  • Cheering On Moby

    Beautiful morning for our workout. Our senior member Moby-67, continues to make progress. Respect/respect for our man. Grundy was in a “kick-ass” mode determined to finish first in every event. Only Turbo could stop him this particular morning. Leave it up to the jury to determine the overall number 1 guy😁.

    Special thanks to “Steve” for keeping Tanked-Up spirits high as he led the PAX.

    Warmups 20x –Side straddle hops, windmills, squats, mummy kicks, imperial walkers ,  rinse repeat.. In cadence.

    Thang– 10 merkins followed by a circle run up the steps of the courthouse and around the backside perimeter x3… Estimated 250 yardsx3.

    Same location… Let’s do some Merkins and Burpees till we burn out!

    Mosey to the elevated parking lot– 3 laps up 3 flights of stairs (no skipping steps) cross to the other side and down we go… Keep that 3 lap loop going boyz.

    Walk/jog/sprint– light pole to light pole followed by a full lap sprint…Grundy goes for gold and takes it!

    Mosey back to our warmup location for 2 minutes of rocky balboas followed by our warm down… Jane Fonda’s and Putins.

    Closout with a prayer led by Grundy.. Team gives Moby Dick high fives for his continued improvement. One Team One Mission… We are family…

     

  • The Growing Northshore PAX

    The Northshore hit 11 PAX at this morning’s beatdown on the lakefront.  With cards and flyers being made, you guys can say you got in on the ground floor.

    It started as usual, with the pre-workout run beginning promptly at 6:10.  Turbo lived up to his name, picking up the pace and pushing us a little harder than usual.  Then, it was down to business…

    Warm-Up: Seal Jacks, Windmills, Imperial Walkers, Squats, and SSH.  All 20x IC.

    The Thang:  The Gazebo proved too small for our growing numbers, so we circled up near the sea wall for a set of 40s: 30x Merkins/10x Freak Nasties, 20x Merks/20x Freaks, 10 Merks/30 Freaks.

    Mosey east for some more sea walk action: Bulgarian Split Squats and Step Ups, 15x IC, alternating legs.

    Circle up for Captain Thor (1x Sit Up to 4x Russian Twists), multiplying until around 7 sit-ups and 28 Russian Twists.

    Onward to the playground, where we partnered up: 1 runs the perimeter, the other does Mountain Climbers.  Switch.  Then onto LBC’s, and finished with Imperial Walkers.

    Into teams of three for a Triple Check: #1 holds Al Gore, #2 holds plank, #3 sprints to the fire hydrant and back, taking over for the Al Gore.  Rotate until each PAX has sprinted 3x.

    Indian Run back to the flag for Hands of Time, where Big Fish modified the count and pushed us beyond 60.  A round of Jane Fonda’s and quick pulses, each leg 20x IC.

    Countdown and a welcome to FNG Hacksaw, who got lucky that Ei had to take a phone call during his naming. (By the way, Ei, the ladies were disappointed you didn’t make it to coffee.)

    T-claps to Prep H, who made it back after a lengthy hiatus, good to have you back.

    Announcements: Go Ruck training is heating up, and Turbo and Big Fish will lead a group Sunday (tomorrow) at 2pm at the Mandeville Trailhead.  Bring your rucks, we’ll go for approximately 2 hours.

    Be sure to also make it out to the Covington Trailhead Wednesday for Grundy’s virgin Q, and Butt Splice will close out the week leading us on Saturday.  Thanks for letting me lead guys, it was a great start to the weekend.

  • As good as it gets

    The weather, the serenity of an empty park, 100 year old oak trees, the view of downtown from uptown, shouting cadence over the rumble of a street car, guys gathered for the betterment of the others, God’s blessings-  All things I thought of this morning and all or which make a workout suddenly very easy.

    The Thang:

    Mosey downtown direction from the fountain to the terraced lawn at Loyola for a warm up:

    • SSH X 30
    • Seal Jack X 30
    • Smurf Jack X 30
    • Plank Jack X 30

    Mosey up Calhoun and into quad for some bench work:

    • Box Jumps X 20
    • Freak Nasty X 20
    • Split lunge, R leg X 20, L leg X 20
    • Decline mercan X 10, Shoulder taps X 20, decline mercan X 10

    Mosey to the Mountain:

    • Indian run to the top, enjoy the view, stairs back to ground
    • Repeat

    Mosey to Loyola great lawn for some Mary, this grass is cold!:

    • Putins X 25
    • LBC X 25
    • Rosalita X 25

    Mosey to the neutral ground:

    • B (5)
    • L (10)
    • I (15)
    • M (20)
    • P (25)
    • S (30)

    Mosey back to the flag and its 6:15.  Count off, nameorama, announcements (Grow Ruck!), intentions (Yankees mom continues to recover well), and ball of man.  The Q is grateful of God’s gifts and a prayer to help us lift up others.  Thanks for the opportunity to lead!

     

  • The Uptowner Yoga Challenge: Week #2

    Temp was a cool 59 degrees this morning in the foggy Uptowner gloom, so I thought it best to start this session off with some traditional warm-up exercises to get the heart pumping.

    The Thang

    • SSHs IC x 25
    • IWs IC x 20
    • Windmills IC x 15
    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Chair Pose
    • Prayer Twist
    • Right Angle Pose with Grab and Hold
    • Tree
    • Namaste

    Moleskin

    • Great to see Da Parish recovering well from his ankle injury.  I think this is the first time he and Walleye have seen each other since Walleye left him for dead at City Park. #awkward.
    • Triple Shift came with Yoga mat in tow. #HeAintPlayin
    • I am becoming more and more impressed with HVACs ability to end his early morning runs at exactly 0530. #punctuality
    • HVAC runs after posting also. So how far does run before posting?  I imagine he has been running since last Friday. #UptownerPitStop
    • Come support the new Destrehan AO at East Bank Bridge Park.  Kimchi is on Q.  #TroubledWaters