3 Pax strong on a humid last day of November gathered around a virtual flag.
No pre-post “where’s Shorty?” chatter was had. Can we just add him to the F3NOLA archives? Guess he fell victim to the #holidayslump?
DISCLAIMER
Mosey towards the museum to a “hill” for:
COP #1- Warm Up:
SSH X 20
Hillbillies X 20
Seal Jacks X 20
Good Mornings X 20
Peter Parkers X 20
Arm Circles X 30 (15 F/15 B)
Air Squats X 10
Mosey to the Foundry for circuits OYO.
Burpees with jumping knee slappers X 5
Pull Ups X 10
Merkins X 15
Air Squats X 20
Russian Twist X 25
Step Ups X 30 (15 each leg)
Flutter Kicks X 35
Run to and around cul-de-sac and back
Repeat until further notice with no rests between rounds.
We completed 4.5 rounds. Nice work PAX!
Mosey back to the virtual flag and held the COT mid-mosey as Bogey had a plane to catch.
Thanks for letting me lead! if you want to read a real BB, see Rudy’s post below!
YHC was cooking dinner last night (Crispy Parmesan Chicken, for those of you at home wondering) with an NCAA basketball game turned on. Turns out that this week is the start of the 9th annual “Jimmy V Week” on ESPN. And I turned on the tube just in time to catch a replay of Jimmy Valvano’s stirring speech from the inaugural ESPY awards on March 3rd, 1993. And just like that, I had a theme for this mornings Okwata work out – words of wisdom and numbers from the life of Jimmy V.
The Wind: A PAX of 9 held their ground against the blowing east wind. Belloq had planted the lost shovel flag deep in the ground, so it held firm against the gale. After a disclaimer, and brief F3 intro for our FNG from Champaign, IL, we were off.
The Fountain: Mosey around the fountain with the usual butt kicks, karaoke and high knees before settling into the marsh grass.
Be enthusiastic every day, and as Ralph Waldo Emerson said, “Nothing great could be accomplished without enthusiasm,” to keep your dreams alive in spite of problems whatever you have
Jimmy Valvano died on April 28th, 1993 at age of 47. So we opened with SSH x47. Then plank position for MC x47 and PJ x47.
The Levee: Mosey to the Levee.
Don’t give up. Don’t ever give up.
Words to live by as we stare at the Levee. Variation on traditional 11s – we are going to do 12s. Start with 10 burpees (other side of the levee) and 2 Dr. Ws this side. Back over for 9/3. 8/4. Each pair adds up to 12. (And yes – Dr. W because JIMMY V IS A WINNER).
OYO. Go. PAX starts grumbling and questioning. “Why 12s?” YHC challenges them to figure it out. Shortly, JV observes “Well, that’s a total of 54 reps – that’s my age.” Then Hawg gets it – “Wait, that’s how many points NC State had when they won the NCAA in 1983.” Bingo.
(YHC had a plan to do 13s as well – 10/3, 9/4, …. The rep total for that? 52 – how many points Houston scored. But time prevented….)
The Shack: Mosey to the shack. Actually, YHC tried to turn it into a hands-in-the-air Sprint to the shack, to mimic Jimmy V’s wild run around the court. Didn’t go over well.
Partner up in 4 groups. We’ll have 4 stations: Pull Ups (AMRAP), Dips (AMRAP), Murcans (AMRAP) and Legs (the counters)
What’s the count? 25 – Dereck Whittenburg who heaved the wild airball at the end of the game wore number 25.
There are three things we all should do every day. Number one is laugh. You should laugh every day. Number two is think. You should spend some time in thought. Number three is you should have your emotions moved to tears, could be happiness or joy. But think about it. If you laugh, you think and you cry, that’s a full day.
We’ll do 3 full rotations (each pax hitting each station is 1 rotation).
Rotation 1: Laughter. Our count is 25x Squats
Rotation 2: Think. Our count is 25x Lunge
Rotation 3: Moved to Tears. Our count is 25x Monkey Humpers
The Flag: Return to the flag for a round of Mary.
I will thank God for the day and the moment I have
Who reeled in Dereck’s errant shot (or on-the-money pass)? Lorenzo Charles, wearing number 43. So we finish with Sweat Angels x43, LBC x43, and Putins x20 (YHC is not JV. I totally ran out of steam….)
(Sweat Angels are from the F3 site: think making a snow angel, but keeping legs, arms up off the ground. Hello Dolly with arm motions)
The Finish: Finish with count-off, name-o-rama (dubbing FNG “Axe Man” after a game of word association starting with Cheap Trick, his hometown band), and prayers. Prayer for people in Tennessee and Ohio State University. Please remember all people through the holiday season: travellers, family, people struggling with depression. YHC finished by asking for strength and comfort for those who have lost loved ones to cancer, and for guidance and wisdom for those looking to find a cure and providing care to those suffering.
Thank you, gentleman, for giving me the opportunity to lead.
3 pax met on Saturday for a slightly chilly, workout.
Although turbo tax wasn’t there to motivate, they found the resolve to still meet 15 min early for a quick run, building up mileage in prep for the tough mudder.
After a quick jaunt out and back from the invisible shovel flag that Nacho is still holding hostage, the workout began:
Mosey to swing set:
-side shuffle with bands/monster walk with band x 20 yds repeat
-plank o rama: 10 merkins in cadence, followed by down dog to plank,
side plank x 30″ each side
Bizz-buzz in which each member of the pax calls out a number in order and replacing the word “bizz” with multiples of 5 and the word “buzz” with multiples of 7. Anyone who screwed up had to do 10 merkins and the count started over. The ‘game’ ended once the pax made it to 35 or
“bizz-buzz”
This was a game that YHC remembered from 6th grade math class, and then evolved to a drinking game in college, and now a plank challenge.
Mosey to seawall:
Bulgarian split squats and incline merkins x 20 IC x 2 sets
Mosey back to swing set:
Single leg squats/lat pulls with swing x 20 IC x 2 sets
Mosey across bridge:
5 rounds of burpees, jump squats, and merkins x 5 reps OYO with 30 count between sets
Mosey back across bridge:
5 rounds of 6 surfer burpees, 8 speed skaters, 10 mt climbers with 30 count b/n sets
Mosey back to invisible shovel flag for Mary:
-Flutter kick x 20 IC
-HTH x 15 IC
-Russian twist (aka Putin) (aka Trump’s Buddy) x 20 IC
Great to see Collard Greens and Tank-Up return for their second post this morning. Something about the approaching storm motivated the 4 strong PAX to get after it without delay, warming up with a sense of urgency under the Gipper’s gaze: Seal Jacks 20x IC, IW 20x IC, Torso Twists 10x IC, Merkins 10x IC, Mountain Climbers 20x IC, SSH 20x IC, Butt Kicks 20x IC, and Windmills 10x IC.
Mosey to the Justice Center Veterans’ Memorial for a shoulder/rotator cuff complex: lateral arm raises 10x IC, front arm raises 10x IC, thumbs up 45 degree arm raises 20x IC, thumbs down 45 degree arm raises 20x IC, small arm circles forward 20 count, small arm circles backwards 20 count, touchdown rotator cuff raises 20x IC, and arms in front pulses 20 count. Separately, not very challenging, but when linked together and the challenge of not dropping your arms is issued, quite challenging indeed.
Short mosey to the Justice Center Oak Alley for a burpee gauntlet…burpee at each oak tree down the alley.
Recovery walk to the rear of the Justice Center where the PAX combined repeated strides at 85% down a lane with return agility drills back to the starting point: lateral bounces each direction, carioca each direction, low slow lateral shuffles each direction, heal walk, toe walk, and finally ankle flips.
Mosey back to the Trailhead, grab some coupons (T claps to Steve for replacing the coupons that the PAX destroyed a couple of weeks ago), partner up for 5 minute AMRAP of OH cinderbock walk for partner 1 while partner 2 hits as many Merkins as possible, switch up, and get in as many rounds as possible.
On our sixes for some coupon pause bench press, then flutter kicks and Hello Dollys 10x each IC holding coupon arms extended, and wrap it up with some wife pleasers 20x IC.
Count-o-rama, name-o-rama, and Einstein prayed us out as the storm arrived.
Solid effort this morning. Thanks for letting me lead.
13 pax showed up ready to get the Christmas season started off in style and I did not want to fail to present at least one two-for-one deal. We welcomed back Landing Strip from his trans-Asian vacation and look forward to some MMA style workouts soon. Whoop also posted a Cotter and the pax was hoping he’d been training his bowels since his last post- alas he was in shelter #1 during the disclaimer. Let’s mosey
Mosey to the fairway near the first pull up station. Welcome Seaman, El Wire, and a refreshed Whoop. Warm up time:
SSH IC x 25
Seal Jack IC x 25
Smurf Jack IC x 25
Plank Jack IC x 20 —> Peter Parker IC x 20
Recover
To the pull up bars for 10 pull ups with assistance if needed. 2 guys at a time with all others holding Al Gores on the ten count.
Indian run to green area for some Mary. Unplanned by the QIC but noticed by all that this combination really works the quad/groin area.
Putins IC x 25
Pickle Pounder IC x 20
Real Freddy Mercury x 25
POW run to the fountain. This felt really far and the arms were burning a good sign that more arm work was needed. COP at the benches:
Right leg step up IC x 20
Left leg step up IC x 20
2-4-1 special
Decline merkins IC x 10
Shoulder taps IC x 20
Decline merkins IC x 10
Judging by the mumble chatter the pax was not pleased with this cyber monday offering!
The beatdown continued with the ridiculous looking portion of the workout beginning with a group mosey of varying styles:
POW run for 50 yards
Backwards run for 50 yards
Left side shuffle run for 50 yards
Right side shuffle run for 50 yards
Standard jog to next COP
COP:
LBC IC x 25
Dying cockroach IC x 20
Dolly IC x 25
Stay in a circle for plank leapfrog maneuver- executed perfectly by everyone except the QIC- damn
Indian run to next circuit station. Time was running short so after planking and waiting for the 6 we did 10 burpees OYO.
To bring it home we did a sprint/jog alternating run back to the virtual flag.
Nameorama and intentions. RY paused for a moment to reflect on the passing of his great-grandfather who remained spry and active until his recent passing at age 96! What a great life. Ball of man for our prayer. Complimentary to my last prayer regarding our spiritual need for each other I reminded myself and the pax that God governs all and we should live each day in His honor.
To those that fartsacked today in order to get prime cyber monday deals, we look forward to a beer in front of your new 84 inch TVs!
YHC wasn’t expecting a big PAX, but was expecting at least someone beside himself. But at 5:30, YHC was a man standing alone: so be it.
Thus, YHC began a slow COP1: SSHs 30xIC, Low Double-Slow Squats 30xIC, Imperial Walkers 30xIC, Slow as hell merkins 20xIC (wanted to get to 30, but didn’t get there; a goal for next time–like his goal of 100–yep 100–monkey humpers. It won’t be all at once, YHC is not insane, but it’s a doable DownPainMent, though sure to result in some mummblechatter).
Still no other PAX. YHC didn’t have the discipline to stay put, even though The Uptowner is supposed to be stationary. So he moseyed around Pontiff to the gym set at the opposite side of the park for a modified Murphy of pull-ups, squats and more merkins (all sans extra weight). It’s tough with no motivation from other PAX, but YHC trudged on until he couldn’t any more.
YHC then continued a mosey around the rest of the outside track, and then onto the inner track for a final sprint at his all out: not a Cowbell or NipTuck sprint, but way better than what YHC could have done a year ago. Finished off with 100 LBCs, when who should appear but Duct Tape. He apparently got to the virtual flag about when YHC had decided to mosey and thus was also then his own PAX of one. YHC was kicking himself for not staying put. Why is self-discipline the hardest? [Difficult question, but it’s obvious why a PAX of more than one is compelling; getting the ego to accept that it needs help can be tough.]
Anyway, a great F2 with Duct Tape. Tclaps to Triple Shift for all his recent EHing.
Here’s to a large PAX this upcoming Friday at The Uptowner.
Eight men gathered around the virtual shovel flag eager to grow and get better. As YHC walked up there was discussion of the missing/stolen shovel flag from the Turkey Day Race. YHC had been notified it was in fact picked up by an F3 member and will be delivered at Okwata.
DISCLAIMER and let’s mosey to the Warm-Up COP:
-SSH x 30 IC
-IW x 20 IC
WAIT, is that Marlin just back from an Artic adventure….no…it’s just Marlin prepared for a blizzard…welcome brother!
-Mt Climbers x 20 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
-Split Jumps
-Rock Row
-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.
There’s just enough time to send the rocks home and head to the flag. Still waiting for that blizzard Marlin was warning us about… 😉
COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!
8 pax met up near the Peristyle in City Park on a cool, beautiful morning in New Orleans. After introducing myself, delivering a brief disclaimer, and waiting for Mr. Awesome to tie his shoes, we headed over to the Great Lawn for a warm up loop and COP:
COP:
SSH x 20 IC
IW x 10 IC
Merkins x 10 IC
Mountain Climbers x 20 IC
Peter Parkers x 15 IC
Low slow squat x 10 IC
The Main Thang:
Head to the Peristyle for:
Broad jump to other end, mosey back
Lunge walk to other end, mosey back
Bear crawl to other end, mosey back
Run back across the Great Lawn and over to the start of Roosevelt Mall Street, a wide avenue with beautiful oak trees. Partner up by speed for the Sphinx™:
P1 runs one way, P2 the other. Meet at first intersection for 20 hand slap merkins, return to start via the same direction, and plank for the six.
Repeato, switching directions and continuing to the second intersection for 15 hand slap merkins.
Repeato, switching directions and continuing to the third intersection for 10 hand slap merkins.
Repeato, switching directions and continuing to the fourth intersection for 5 hand slap merkins.
By now, the pax were on to me, so it was time to change venues. Mosey over to the fountain in front of NOMA for some circuits:
20 dips, 15 bench squats, 10 derkins, run to the first full column (dodging the clipboarder and her crew).
Repeato, with incline merkins instead of derkins, run to the second full column.
Repeato, with derkins, run to the third full column.
Repeato, with incline merkins, run to the fourth full column.
Mosey back to the Great Lawn for four rounds of AYG gassers from plank, six inches, and belly.
Mosey to the benches in front of the Peristyle for flutters and Rosalita.
Mosey to the Peristyle for pax-led exercises, which went approximately like this:
Dolly
Freddie Mercury
Wife pleasers (a/k/a hip bridges) – Mr. Awesome
Dr. W (a/k/a rest time for YHC) – Jingle Vader
Parker Peters – Reluctant Yankee
Dollies
Missing one and some names #cobains
Circle up for the awkward take out by YHC (there’s a reason I don’t volunteer often).
Announcements:
Operation Sweet Tooth – RY is collecting toys for Children’s Hospital.
Christmas Workout/2nd F – levee then Cooter Brown’s
Gear – Connect with Hawgcycle if you want to get in on a winter shirt order.
NMM:
Thanks to RY for suggesting I Q this past Saturday. Although I’ve posted once before in NOLA, it was great to lead the pax and check out a great AO. Leading the workout is also a great way to prevent fartsacking.
It was great to see some pax I met last year and meet others. It was a strong crew out there this morning, unfazed by a fair amount of running (over 3.5 miles) and merkins.
YHC was introduced to the Dr. W. After attempting 1 or 2 reps, I had to lay there in awe as Jingle Vader demonstrated perfect, speedy form on possibly the most complex ab exercise ever devised. I’ll be bringing that back to Area 51 with me.
Please chime in below with anything that I’ve missed. I look forward to posting again in February during Mardi Gras!
The morning was dark with a crescent moon and Jupiter trailing in ascension. My belly was full with gallopavo, stuffing, and beer! Saban greeted me saying I wouldn’t have to Queue alone. As we arrived we thought we might have a Metairie workout, as no one else was at the Flag, or at least where the flag should be. According to legend Roots lost it during yesterday’s Turkey Trot. That is at least what I was told because Roots didn’t show up to defend his honor. As we walked up to the Post out of the gloom came Nip Tuck, Duey, Bartman, and Spool. OH YEA!!! We are going to have a beat down!!
Started with a warm up jog to Gibson Quad at Tulane. Asked if it was fast enough most said “It’s okay..but certainly faster than ‘The Metairie’”. We did a circle of side straddle hops, arm cirlces (fwd/bck), and mountain climbers. Asked if everyone was warmed up and limbered up and the reply came back “It’s okay..but certainly more limber than ‘The Metairie’”.
We moseyed over to the Navy Building for some Pull Ups and LBCs. Breaking up into 2 groups we did 30 P/Us as the count. After a quick repetition we hustled over to WolfPack Mountain, up to the 2nd deck. From there we would push each other to new heights! We started with a modified Jack Webb doing 5 mericans w/ 10 air presses. We lunged our way up the incline and jogged over to the next incline where we increased the Jack Webbs to 10/20 followed by more lunges up the incline. We repeated this going up to 20/40. For the final incline we thought it best to bear crawl up the last part of WolfPack mountain. When asked the queue if this was hard they said “It’s okay…but its harder than ‘The Metairie’”. So we circled up for something about Mary where we went from LBC’s, to Pickle Pounders, to LBTs, to PutTrumpins, back to Pickle Pounders, to flutter kicks, and Hello Dolly’s!
As the sun was rising we hustled down the stairs and over the the fountain benches by the post were we went through a series of Dips, Shoulder Slaps, and Kossak Dips. When asked if this was hard, the group said “Yea it was hard…too hard for ‘The Metairie’”!
8 PAX gathered for a Thanksgiving eve CalfGate celebration. Disclaimer and begin.
Mosey to baseball field.
IC
SSH x 40;
Plank Jacks x 40
Smirf Jacks x 30
Mt Climbers x 30
Arm Circle x 20 one-way and then 20 the other way.
Happy Jack Sets x 5
Mosey to stadium fence near amusement park.
Merkin Ladder with Calf Raises
Start 20 Merkins and mosey immediately to fence. Calf raises IC – 6, then hold high 10 seconds, then 10 more raises IC. Mosey for 19 Merkins. Back for calf raise set, then 18 Merkins, and so on till complete 10 Merkins. Due to time, we ended there.
Mosey to baseball field.
7’s
One side: 6 Rudy Jacks
Then Bear Crawl
Other Side: 1 V-Up
Keep going until 1 Rudy Jack and 6 V-Up
Mosey back to flag.
Mary COP IC
20 Russian Twists
20 Dollys
20 Flutters
20 Rosita
COT
Prayer requests for Tool’s son Brady’s return home.
Thanks Sfx for posting while moving. Prayers for his family and their transition.
YHC is posting this backblast a day late. Definitely feeling the calfgate burn!
