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  • Double Trouble

    After a week of fartsacking, it was time for YHC to get back into some routine. What better way to start than with a Q.

    10 men gathered in the gloom to start their week off the right way.

    After a quick disclaimer, we were off..
    but wait, Slaughter starter- 5 burpees OYO

    We’re off, Mosey to rocks

    COP #1: WARM UP
    Windmill X 15
    SSH X 15
    Merkins X 20
    Mtn climbers X 20
    Arm circles OYO
    Air squats X 25

    Grab 2 smaller rocks, yes 2!!
    Mosey to inside of track

    COP #2: STRENGTH w/ both rocks
    Shoulder shrugs X 15
    Bench press X 15
    Squats X 15
    Arm raises to side, front, overhead X 5, respectively
    Repeat 3 times

    Run around track 2 times holding 1 rock Stopping every quarter lap and do 5 burpees, total of 40 burpees

    Grab your friend and mosey to playground set. Take turns doing max pull ups, plank while waiting for turn.

    mosey to outfield

    COP #3: MARY
    Russian twist X 25
    LBC X 25
    Flutter kicks X 25
    Hello dolly X 25
    Penguin X 25
    Plank 1 min

    Drop off your best friendS.

    Sprint to flag
    1 min to spare, 5 more burpees OYO

    Total of 50 burpees today, PAX! nice work.

    finish with COT- count off, name o rama, announcements and prayer.

    Thank you for letting me lead.

    -Cowbell

  • 610 Sprints

    4 Men appeared in the early morning gloom. I remember wistfully the days when we numbered more. Wherefore have you gone Hawg, JV, Shorty, SFx (OK – SFx continues to get a pass… Be well, brother; look forward to your return).

    After disclaimer (I think I said it; I have tendency to forget it), YHC broke the news: instead of the usual 4+ mile out-and-back, we’d shoot for 3 miles, then meet back at the track for some sprints. With that said, off we went.

    The Run
    30 mins, after 6 mins either burpees or recover. Took us about to the Orleans bridge before turning around.

    The Sprints
    At the track (very nice surface, puts Rock City’s track to shame):

    • 50 yd sprint, 50 yd recovery x4
    • 100 yd sprint, 100 yd recovery x4
    • 50 yd sprint, 50 yd recovery x4

    The Finish
    Gathered for a countoff, name-o-rama, and prayer.

    YHC humbly asks for prayers on behalf of his Father-in-law, Amnesty passed along good news regarding health of his co-worker.

    Finish with St. Ignatius prayer for generosity, and then we parted ways until the next workout.

  • Almost Pimpin’ in the Birdcage

    HOLY CRAP! Is that Stroke?! Yep. Stroke who last posted back in November of 2014 showed up this AM – so welcome the F3 back Kotter!
    That is awesome! Welcome back brother – I hope you stick it out with us on Mondays.
    Now we just need to get Steel Magnolia back in the Gloom.

    A solid group of 11 posted and ready to roll at 530 AM in a gloomy – gloom. All were impressed by the 12 FNGs on the Northshore this past Saturday.
    Disclaimer was stated and then off to the races.

    We MOSEY’d to our first COP.
    SSH x 25, Arm High Merks rotating left and right, Imperial Walkers.
    Then we did Burpees x 10 as the count, in groups of 3 – pull ups, lunges, and LBCS.
    That was supposed to be PIMPS but some guy was in our way so we modified.
    Hence the title almost PIMPin’ in the park.

    Then INDIAN RUN to the Golf course entrance. Circle of Pain #2:
    Squat Jumps x 20, Cross Fit Merks OYO x 15, Peter Parkers x 20, Matt Jumps x 20
    Grab a sip and then a hard run to the fountain.

    At the Fountain we did Step Ups left leg x 20, Dips x 20, Step Ups Right leg x 20, Declined Peter Parkers x 20, Side Step Ups x 20 left leg, and Side Step Ups x 20 right leg.

    Slow mosey to track – at the track we did Jog 2 running men, then sprint 1, jog 2 and sprint 1 repeating until we hit the bridge. I counted 7 sprints. When I could get some oxygen to my brain.

    After the bridge we circled up for some Mary. For Mary we did x 20 leg lifts, x 20 Flutters,
    Then I stole Chewy’s exercise from the Northshore – we did x 20 Ys, Ts, and Ws.
    Brutal.
    We did 20 V ups, and 20 Russian Twists to finish.
    Not too much mumblechatter.

    We had a long INDIAN RUN back to the FLAG.

    At the FLAG we prayed to be better in all facets of our lives as Dads, Husbands, Brothers, and Friends/Colleagues.

  • The Tradition Continues…

    YHC really enjoys the opportunity to Q. I enjoyed Friday so much, I prepared a fantastic Backblast. I had 20 free minutes on Saturday, so I went to the F3 site and composed a beauty. I saved it to preveiw and it had evaporated into cyber space… So, in not so many words, here’s what happened Friday morning–

    Eleven men took off into the gloom at 05:30 after the disclaimer. Following a short mosey to the Loyola corner we were joined by RY during the warmup.

    The Thang: SSH x 50 IC and on to the escalator. 10 Burpees at the bottom. 20 Plank Jacks at the top. 30 squats on the side. Plank up at the bottom and repeat. This was followed by a plank-o-rama for recovery: Regular, Elbows, Left Side, Right Side, Mission Impossible.

    Mosey toward Wolfpack Hill with a pit stop at the bottom for Merkins x 20 IC. Continue to the top via the ramps for the business at hand. Two groups of six were formed. Group 1 ran down the stairs and back up, while Group 2 performed the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick, Plank Walk. Flip flop til done.

    Mosey back to the flag area. During the mosey we encountered some #suddenchange(10 Burpees) near Wolfpack Mountain. At the fountain benches we completed the morning with Dips x 25 IC.

    COT w/ shoutout by YHC. ALways a pleasure to lead.

    Good Times!

    Roots

  • White after Labor Day?!

    A gloomy misty Saturday morning on the Northshore. Jingle Vader and I showed up early to scope out the AO again. Mandeville is probably the most beautiful AO with its great views of the lake and the cool breezes that come with it. It might suck in January but in April it is awesome.

    As we hang out at the flag– the guys keep showing up. This is clearly going to be a strong F3 base of operations. I gave them a quick lesson about what F3 is and then the disclaimer – and then we were off! When we left the flag – we left with 16 guys in tow. Tclaps to Splash and Griswold for making the journey without letting me know. That was a fun surprise.

    A ¼ mile mosey and then we did our first circle of pain.

    SSH x 25, imperial walkers x 25, merkins x 25, peter parkers x 25 mountain climbers and LBCs x 25

    Then we mosey’d a ¼ mile for our second circle of pain.

    Here instead of a circle we lined up and did BLIMPS.

    Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30

    We did this one by running 30 yards and doing the first letter B. Then running back 30 yds for the lunges. Until we finished. Everyone did a good job pushing themselves with this exercise.

    Then we mosey’d again about ¼ mi. At this circle we lined up for some animals on parade.
    One length was about 35 yrds.

    We did (in the wrong order here): Bear Crawl, Crab Crawl, Pub Crawl – just kidding, Boo boo bear crawl (1 leg), then boo boo bear crawl – the other leg, grapevine x 2, duck walk, frog jump , partnered wheel barrow in each direction

    After that we started to mosey back to the flag. We circled up for a quick tutorial on the evil twins from the warm up.

    We did seal jacks, hillbillies, cross fit merks, parker peters and leg lifts x 10 not in cadence

    We also finished this with Superman to Boat.

    At this point I handed the Q off to Chewy. Chewy destroyed us with his 6MOM.

    Here he did right arm , left leg lift extensions, then switch left arm , right leg – we did that 25 each time.

    Then we did the Y , T, and W progression. X 25

    Then we closed with some Flutter and the Real Freddie Mercury x 25. Brutal. Luckily we ran out of time.

    At this point 7:27 we had the long hustle back to the FLAG. When I arrived at the FLAG I saw a FNG that I wasn’t 100% I saw out there pushing themselves for the workout. I ended up naming this FNG – who has yet to workout with us! Big error on my part. We made Green Mile come back to workout with us to get his nickname. So – Strings you owe us a workout. Toots make sure he is there next week.

    Feel free to give him a new nickname like workout poacher – or just poacher or something along those lines.
    It took us more than 20 minutes to name all of these FNGs. I promise the Circle will move faster after everyone has a name. A workout typically doesn’t have more than one or two FNGs. F3 Northshore is just making it rain FNGs right now.

    Tclaps to all of our EHers this week. Good job! EH = Emotional Headlock. That is what we call it when we get a guy to come out and workout with us in the GLOOM.
    Tclaps to Chewy for taking the bull by the horns and starting a weekday workout at the Trailhead on Tuesday 515AM. #growth

    Tclaps to Wayne aka Labor Day for having one of my favorite all time lines from a movie. Dukes of Hazzard – He says to Boss Hog – Don’t you know you can’t wear white after labor day? Love it!

    Tclaps to Prep H and Poop Chute for being good sports about their edgy F3 names.
    Next Saturday Amnesty and Tool will be your Qs.

    Thanks for letting me part of the first two Northshore workouts!

    Please make every effort to come to the Southshore and workout with us on Saturday May 7th in New Orleans with the founders of F3 from Charlotte NC.

    Check the website for good stuff at F3nation.com

    Start following us on Twitter for updates. @F3northshore

    See you in the Gloom

    RY

  • Rock City Meets Block City

    Ten men posted in the misty gloom of City Park this morning to better their bodies and minds. YHC had the Q and had been kicking around some wacky ideas for the workout. After much analysis throughout the week, it was concluded that we would merge the Monday Rock City workout into Saturday. The one glitch to this plan was the City Park AO lacked the necessary boulders needed to duplicate Rock City, which was something we would overcome. After planting the shovel flag and the usual disclaimer, we were off in a mosey to the Great Lawn. Just before circling up, YHC noticed a crisp $5 bill laying in the grass and scooped it up for the coffee fund but somehow it later wiggled it’s way out of YHC’s pocket, most likely during the wife pleasers or block crunches.

    The Warmup:
    SSH IC x25
    Arm Circles IC x25
    Windmills IC x25
    Plank Jacks IC x25
    IPW IC x25

    Mosey to the ledge by the sculpture garden for Box Jumps x15 OYO then mosey to Roosevelt Mall for some quality time with masonry objects. YHC had staged his truck loaded down with concrete blocks so down the tailgate went and out the blocks came. Each PAX gloved up, grabbed a block, lifted it overhead, and walked out to the adjacent field for some fun YHC explained that this would be a learn-as-we-go type of deal so rep counts would vary and the need to modify technique and speed may be necessary.

    Block Party – Round 1 (all w/Blocks):

    Row IC x20
    Lunge Twist Left IC x15
    Curls IC x20
    Lunge Twist Right IC x15
    Overhead Press IC x15
    Squats IC x20
    Curls IC x15
    Block Swing (between legs) IC x15
    Merkin w/RH on block OYO x15
    Side Jumps over block OYO x15
    Merkin w/LH on block OYO x15

    Break from circle to pair off for:
    PAX #1 – Farmer’s Carry of both blocks to hill (50yds), knock out 5 Burpees, and Farmer’s Carry back while
    PAX#2 cranks out LBCs (total was around 60-80)

    Block Party – Round 2 (all w/Blocks):
    Ground to Overhead Lift (L to R) IC x15
    Tempo Step-ups on block IC x20
    Ground to Overhead Lift (R to L) IC x15
    Curls IC x15
    Squat Press IC x12
    Curls IC x12
    Squats IC x15
    Merkin w/RH on block OYO x10
    Side Jumps over block OYO x10
    Merkin w/LH on block OYO x10

    Break for quick hydration and line up on Roosevelt Mall for a 3/4 mile Indian Run.

    Mosey back to field for:

    Block Party – Round 3 (all w/Blocks):
    Cockroach Crunch w/Block (on six, legs up, block on chest, sit/lift up to touch block to shoes) IC x15or20?
    Wife Pleasers w/ feet on block IC x25
    Plank hold w/ right elbow on block and left leg up
    Plank hold w/ left elbow on block and right leg up
    (Time expired at this point. YHC wishes he would have done the Russian Twists w/block and also Knee-Ins w/ block…maybe next time)

    Mosey to flag for the usual announcements. T-claps to Bubba who posted solo in the rain on Thursday AM…great dedication. YHC informed the PAX this April makes one year of his involvement w/F3. Thanks to everyone for pushing me to get stronger and healthier. T-claps to Amnesty for EH-ing me on that rainy Saturday morning last year for a dose of Duck Diarrhea. It was so lovely I’ve been coming back ever since. Prayed for those with illness and injuries. Also prayed for an end to the recent uptick in violence in our community along with the victims and their families affected by violence. Ended with a tidbit that YHC came across: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

    Thanks for letting me lead.

    -Tool

  • Solitude and Shelters

    On a rainy morning with lightning providing mood lighting, YHC posted at Okwata about 5 minutes before start. Interestingly, the Mardi Gras Fountain was on and in it’s full glory, of course with not a soul to see (except YHC of course). 

    As the minutes passed, it became clear that plenty of fartsacking was at hand this morning.  No last minute arrival by Hawg, and no flag to mark our spot. Only a lonely white van. Sigh. 

    Amidst puddles, YHC gave his disclaimer, assuring all present that they could modify as necessary if the work-out was too difficult. 

    The PAX moseyed to a nearby shelter for warm-ups. 

    SSH x 40
    
Windmill x 25

    IW x 25
    
Peter Parker x 20; 

    Arm Circle x 40 one-way and then 40 the other way.
Parker Peter x 20; 

    20 jump squats  (In honor of “National Reach for the Sky Day” (yeah, it is real))

    At about 5:45, with no PAX in sight, YHC van-moseyed to the larger shelters closer to the yacht club (figured best not to risk lightning strike when solo. With others, no problem). 

     With picnic benches as a friend, proceeded with 
    35 Step-Ups Right Leg
    35 Step-Ups Left Leg
    30 Box Jumps

    Then,

    Merkin Count-Down
    10 Derkins

    10 Stone Mt. Merkins (butt in air, like a mountain, drop head to ground, and back up- thanks Atl f3)
    
10 sec Mission Impossible Hold
    
10 Incline Merkins
    
Repeat 8 each, then 6, then 4, then 2.

    3 sets of 30 dips

    Moseyed across shelter for longer Mary session
    30 Putins

    Dolly / Flutter Chain (no breaks)
    
20 Low Dolly
    
20 Flutters

    20 High Dolly

    20 Flutters
    
20 dead Leg hold

    (Recover)

    30 LBC

    (Recover)
    
10 Low Dolly

    10 Flutters

    10 High Dolly
    
10 Flutters

    10 dead Leg hold

    (Some PAX had to modify during this chain…)

    (Recover)

    20 LBC

    (Recover)
    
20 Putins

    Back to benches…
    25 Step-Ups Right Leg
    25 Step-Ups Left Leg
    25 Box Jumps

    Finished with mixture of Merkins from the count-down

    After work-out complete, closed things out with count-down, announcements (the number of announcements was a bit excessive I think), and prayer. 

    I prayed that all F3 men arising from their peaceful slumber this morning would remember to follow Christ as their true shepherd, but also seek to embody his servant leadership of their families and communities. Jesus asks us to know his voice and follow him. Does our voice sound like His voice to those in our lives, or someone else’s voice? 
    Jn 10:27
    Jesus said:
    “My sheep hear my voice;
    I know them, and they follow me.

  • 610 Stomp #34

    Five men fulfilled their anti-fartsack commitment to meet in the City Park gloom for the usual Tuesday fix. There was a bit of humidity in the air so it was apparent this was going to be a sweaty one. YHC had to fill in for the schedule QIC since he was down for the count. This would be a player’s choice option of six minutes of running combined with a minute of either burpees, sprints, walking, or continuous run. After the disclaimer, we were off and anticipating Hawg rolling in hot but that was wishful thinking. The PAX was Moss St. bound and stayed together till the first six minute mark where YHC and Rudy broke off for burpees while the others forged ahead. From there the PAX spread out a bit and later turned around at different points. The good thing about the Moss St. route is there are unlimited options on distance for those who want to go beast mode (top of overpass) or those who are having an off morning and need to cut it short. All finished in just under the allotted 45 minutes with 3-4+ mile runs. We sealed the deal with the obligatory 10 burpees at the end.

    Definitely a good way to start a Tuesday. T-claps to Rudy for showing up the youngsters by cranking out 10 burpees at each stop. Prayed for Amnesty’s boss w/stomach cancer along with intentions for the Smith family and an end to violence in our community.

  • Crusader Convergence – 610 Stomp #32

    This backblast is two weeks late but figured better late than never. The scheduled QIC was unable to make it so the three brave men a.k.a. Crusaders agreed to make it a joint Q. We took off in the direction of Bayou St. John and decided to take it easy on this run since a few of us were in recovery mode from previous beat downs. The PAX stayed together the whole time and somehow started talking about our shared alma mater, Brother Martin High School. After figuring our twenty year time span at the school (classes of ’86, 94′, 06′), we cracked a few Jesuit jokes, talked about work, and enjoyed other random chatting as we made our way back to the flag. It was good having a little F2 thrown in during our F3. T-claps to Team Crusader for posting.

  • Bear Returns to the Mountain

    Ten men gathered in the gloom with the potential of a solid drenching… Disclaimer and letting all know that we would call it early if lightening became a concern…and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC
    LSS (Low Slow Squats) x 20 IC
    Mosey to a grassy area near river levee for some Pusherama:
    Merkins x 15 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Back by “popular” demand and a lack a creativity by YHC, time to rinse and repeat my last Wednesday Q, Bear Crawls Up the Mountain for some 11’s. Bear Crawl to the top of the levee, stand up and run over and do 10 burpees, run back over and do 1 LBC. Rinse and repeat…9 burpees, 2 LBCs…etc… Due to time we stopped half way through it.
    Mosey to the front of the zoo by the Audubon statue:
    Tatum Channings x 15 IC
    Dips x 15 IC
    Chatum Tanning x 15 IC
    Mosey to the open field between zoo and Magazine Street for 50 yd sprints x 7
    Mosey to the flag, Countoff, Namerama, Announcements, Shoutouts and a Prayer