12 PAX posted this morning, after EHing a FNG one PAX member almost failed to post. Mosey around the track to a fresh grassy knoll, watch for landmines as the ducks scatter. Warm up:
SSH IC x20
Imp Walker IC x20
Plie’ IC x10 by 4
Superman IC x20
Peter Parker IC x20
Mosey to the push up bars for a station rotation. Rows, Al Gore, Merkin, Burpee (10 count on Burpee)
Indian run further along the track for a mini Mary:
Rex T. Twist IC x20
LBC IC x20
LBT IC x20
V-UP IC x12
POW Run to the bathrooms in the front of the park:
L leg power up IC x20
Dips IC x20
R leg power up IC x20
Decline Merkin IC x20
Repeat and substitute incline for decline on rd 2
Mosey back towards flag but first more mary:
Hello Dolly IC x20
Plank Walk IC x20
Flutter Ficks IC x20
mini plank o’ rama
Sprint/jog on the walking man icons back to the flag to welcome a FNG who owns a brewery, welcome brown bag, I vote next Christmas after party is at the brewery!
A toasty 40 degree morning. Great day for a workout
Amnesty was right – it had the makings of a day to separate the men (JV wearing his usual short sleeve t-shirt) from the boys (Amnesty in hat, gloves, sweatshirt, sweatpants, thermal undies, foot warmers and scarf). And don’t get me started on the regulars who stayed home curled up under their covers (looking at you, Hawg). Uptowners? Nowhere to be seen. Typical.
Shivering disclaimer issued, then off to the lawn.
COP 1: Try to stay warm with SSH x25, IW x25, then Plank up for Peter Parker, Mountain Climber, Parker Peter and Shoulder Taps each x25. PAX was first stunned as Bubba mysteriously and silently turned and fled the circle, leaving YHC to wonder how he had offended. But lo-and-behold, 1 Bubba left the circle, 1 Bubba + 1 Awesome returned to the circle. Bogey attempted the same trick to create a PAX out of thin air, but failed as he returned to the circle alone.
COP 2: Mosey to the track. Partner-up for a double count round of BLIMPS. Parter 1 runs one direction, Partner 2 the other. Whereever you meet your partner on the track, do the next exercise. Then run again. Burpees x10, Lunges x20, IW x30, Murican x40, Plank Jack x50, Squats x60. Nothing like the inspiring sight of Mr. Awesome’s usual giant grin as he laps the PAX.
COP 3: Looks, Bears! Partner up at the end of the infield. Partner 1 start bear crawling. Partner 2 does 5 burpees then chases down the bear. Switch roles and continue to the end of the field (120 yards or so). That was so much fun, lets do it again to get back to the starting line. Are we having fun yet? No? Ok, lets repeat – this time with 10x Muricans and Crab Walks. That was fun, right gang?
COP 4: Mosey to the Baby Foundry. PAX partnered up at 5 stations: Pull Ups, Box Jumps, Dips, Hanging Knee Raises and Burpees (x10 – the timer). Go. Complete 2 full rotations, despite Amnesty’s best attempts to convince YHC that it was now 730 and time to go home.
COP 5: Mosey to the Tool Wall. Grab a spot on the ledge – Calf Raise x20 (YHC struggled with the unusual “1 2 3” cadence…..) Hop off for Monkey Humper x20. Repeat. Repeat again. Much grumbling was heard. Mostly from JV who apparently was disappointed that we stopped at 20 on the Monkey Humpers.
Mosey back to the flag. “Mosey” feels like a strong word for that, more like a “Struggle to move the limbs attached to my lower body that no longer respond to messaging from my brain”. Monkey Humpers prior to a mosey – interest concept, YHC may continue to explore that in future Qs.
COT: Countoff and Name-o-rama. Gather for our circle. YHC asked for blessings on this group of men that continue to inspire him, for blessings on those homeless and hungry in our community, especially in the face of the cold weather, and for blessings on those facing isolation and loneliness through the holidays.
Moleskin: This week, YHC was in Oklahoma City for a work trip. Several different thoughts that I’d like to share:
I try to do workouts on my own. I fail. I may force myself out of bed in the hotel, or I may sleep. When I hit the gym, I may push myself for one more set of reps, but most likely I will not. This group of men that I work out with constantly challenges me to push further than I thought I could. I feel like I am a better man as a result of knowing you, and I know I am in better shape. Thank you.
Our company spent Thursday working volunteer shifts at a food bank in Oklahoma City, making lunches for school kids. This food bank distributes 18,000 backpacks of healthy food and snacks each and every Friday for kids who otherwise do not have enough to eat on the weekend. Stop and think about that – 18,000 of our precious children in this one city do not have enough food to eat – each and every weekend. YHC knows these numbers, has heard them countless times before, has volunteered at food banks on occasion before. But something about this visit felt different. Please remember the needy, the hungry. They are all around us, whether we recognize it or not.
We take the cold weather as an inspiring challenge – completing a workout is a small feather in my cap, and YHC enjoys the chance to mock those of us wearing multiple layers of protective gear. But today as you drive through the city and see the homeless person with his cardboard sign sitting at the intersection – remember that he or she is living in this weather. This is not a challenge to conquer, but an unavoidable fact of life. I take for granted so much in life – the knowledge that as I left City Park this am, I’d get to warm up when I walked in the door at home to type this. Please find whatever ways you can (donations, volunteering, prayers) to help those with so much less.
Thank you all again for the chance to lead. I hope in some small way I’m able to inspire any one of you in ways as you have all inspired me.
While the Wolfpack boyz were worried whether they could lift their arms for some good huggin’ to keep anyone from crying or whether they could stay in a stairwell so that their skinny legs wouldn’t shiver, YHC and his PAX were into some Serious DownPainMent in the real outdoors under the stars and in the North Dakota-worthy wind.
After the Disclaimer, the THANG.
First, a quick (as in quick, not some uptown hug-and-kisses tempo) warm-up (with a false start when YHC said “ready, in cadence, exercise” without first announcing the exercise):
SSHs 30xIC
Hillbilly squats (a first, at least for QHC) 30xIC
Don Quixotes 20xIC
Sudden change of 5 burpees
To the rock pile to pick up some medium-sized boulders for a fast-paced COP:
High curls (horizontal to forehead, no going below shoulders) 20xIC
Shoulder presses 20xIC
Full curls for the gurls 20xIC
static arm extension 40 seconds
Elf on the right shelf (lift from left foot to right extension) 20xIC
Elf on the left shelf (lift from right foot to left extension) 20xIC
Flutter kicks with boulder six inches over sternum 20xIC
Hello dolly with boulder six inches over sternum 20xIC
Putins 20xIC
People’s Chair 1:30
People’s Chair with Shoulder Press 20xIC
People’s Chair with Curls for the Gurls 20xIC
People’s Chair with static arm extension 40 seconds
Shake out to rinse and repeat, except 16xIC.
Pair up for Pogo WWIIs (pass rock from overhead to partner and back, etc.): 30 and then another 30.
Wrap up with 10 burpees–which at least for YHC were a gazillion times harder than the first 5: he had no more thighs or shoulders. YHC’s arms and thighs were now, officially, spaghetti.
Close with Namorama, few announcements (because Amnesty either fartsacked or was busy hugging the uptown boyz) and then a short Shoutout to let your example, even more than your words, be an eloquent lesson to the world.
5 Pax gathered around 2 flags blowing in the wind.
YHC had a general idea of a beatdown in mind but decided to just wing the details.
DISCLAIMER
THE THANG:
Mosey around the fountain for:
COP #1- WARM UP
Hamstring Stretch
SSH X 20
Hillbillies X 20
Windmills X 20
Peter Parkers X 20
J. LO’s X 20
Arm Circles X 10 each arm
Low Slow Squats X 10
Suicides in front of the fountain, each bench as a marker
Mosey to the levee for the start of our journey:
Start on top of levee and run west, going down for each exercise.
-50 X Squats OYO
-20 X Pull Ups OYO
-121 Merkin Circle Ladder
-30 X Russian Twist, 30 X LBC
-Bear Crawl across Canal
-2 X Quadraphilia
-Bench work- 20 X LLSU
20 X Dips
20 X RLSU
20 X Low Slow Dips
20 x Derkins
*Turn Around
-20 X Calf Raises
-Crab Walk across Canal
-30 X Flutter Kicks, 20 X Dying Cockroach
-30 X Merkins
-10 X Pull Ups OYO
-10 X Burpees OYO
It was super cold for NOLA this morning. All you North Carolinians would laugh at low 40’s but it’s a wet, bone chilling kind of cold with a whipping wind. YHC brought along a piece of firewood to keep everyone warm though. It was pretty awkward to lug around the AO.
Warm-Up
The PAX set off around the street car tracks and over to Touchdown Jesus:
COP IC: SSH x 30, Imperial Walkers x 20, Seal Jacks x 30, Hillbillies x 20
The Thang
Mosey to Wolfpack Hill. Run up the ramps backwards and down the straight away forward up to the fourth floor. Time for some Squat-n-Pickles:
PAX line up single file against the wall in Prayer Squat position
Man on the end runs down and back up the stairs while rest of PAX does 5 shoulder presses with the fire log to stay warm
When man returns, next man runs stairs while the rest of PAX proceeds with Pickle Pounding
Continue flapjacking Squats to Pickles until every PAX member has run stairs twice
This was probably the first time any man has simultaneously pounded their pickle while squeezing a log…
Mosey back down the hill and over to Wolfpack Stairs for Bear Crawlin around in escalator formation:
5 Burpees
10 Derikans
15 Peter Parkers
Bear Crawl to start
Rinse and repeat with Parker Peters on 15 count
Mosey across St. Charles and over to the swing set for a quick Mary circuit. Everyone paired off into 4 stations.
Feet in swings for Hip Slaps (10 is the count)
LBCs
V-Ups
Russian Twists
Mosey back to the flag
Name-O-Rama: 8 men decided to warm up in the cold this AM. It wasn’t a bad showing considering the F3 Levee Christmas Party took place approximately 10 hours prior.
Shout Out: Today’s intention is around self-confidence and choosing your attitude. YHC experienced a tough project evaluation last week and felt down in confidence. Upon further reflection and contemplation, failure is only a perception of oneself. If you view failure as an opportunity, you choose to have an optimistic attitude in becoming better. Without failure there is no success. Attitude is a choice. Staying positive is a choice. As our lives progress, nothing ever gets easier, but our attitude dictates our emotions. Prayer requests go out to Seaman’s friend who recently had a stroke. We ask our Sky Q to be with his family and inspire them to keep a positive attitude. Be optimistic in times of hardship. Have the confidence and perseverance to keep pressing forward.
We gathered with Marlin….3 layers strong, expecting the worse.
Mosey to the rock pile…
Side Straddle Hops x 20
Arm Circles -15 forward/15 back
Peter Parkers x 20
Windmills x 20
Imperial Walkers x 20
To the football field we go, rocks in tow….
Every 20 yards alternating 10 burpees & 10 LBC’s. There and back.
Now this time alternating 10 squats & 10 shoulder presses, with rock.
Time for a picnic…
Dips x 20
Right Leg Step Ups x 20
Dips x 20
Left Leg Step Ups x 20
Circle in tight and pass the rocks, placing it at the foot of the neighbor on your left…starting with two rocks and adding two more. Now shift gears and go the other way. 5 minutes.
Mosey back to the rock pile…
American Hammer x 20
Flutter Kicks x 20, slowing down the cooooouuuunt dramatically.
Hello Dolly x 20, slowing down the coooouuuunt dramatically.
Five of F3 Nola’s finest met at the SF eager to improve. This was Puddles kotter after posting last year. He was asking for his buddy, Rudy. We explained he was out of town and would join us again soon. We stepped off for a nice easy four mile run. There was conversation and F2 for the whole run. On the way to and from the 2 mile turn around, Bienville St., Puddles hit every puddle along the way. It was a lovely morning for a run…with Puddles… After arriving at the SF, we “Sealed the Deal” with the traditional 10 burpees.
Countoff, namerama, announcements, shoutouts, prayer and we’re out….
13 PAX for a beatdown. We had a #suddenchange with the Q. I signed someone up but I forgot to remind them so my error – so I Q’d.
We started off with a Tinkles special- F3 St Charles BLIMPS Charge.
A letter of the BLIMPS at each intersection all the way to TD Jesus.
We mosey’d to Wolfpack Mtn. Passed through a crowd of extras. We did a lunge walk up the first ramp. Then we dodged cars and extras all the way to the top of Wolfpack Mtn. On the way up we did 10 Merks and 10 Pickle Pounders.
At the top we did a quick COP. Side lunge x 20, Crab Toe Touch x 20, Side Crunch-Left x 20, Side Crunch-Right x 20
Then we mosey’d down the stairs through the extras again. We went to Wolfpack Hill. Ran up the ramps to the top. At the top we did the exercises Roots left on the columns in chalk. One group did Russian Twists – 1st lap and LBCs 2nd lap. The other group ran down a flight of stairs and then up the ramp backwards.
At that point we mosey’d back to the flag for the COT. In the COT I used my 7 yr olds advent calendar which reminded us to include those who are lonely or who might need someone to talk to this holiday.
This will be my third Q, second F3 post and first preblast. It’s been a weird weather weekend – super humid, super windy, barely chilly with light rain at times. Forecast is for more of the same in the gloom tomorrow AM. Here’s how it should go down at 0530 at The Skinny. We’ll do a lap around the Fly + a visit to the WWI memorial in Audubon Park if we have time:
THE THANG
Run to the soccer fields in front of the Zoo for…
Warm Up
10 x SSH
10 x Imperial Walkers
10 x Squats
10 x Windmills
… then Indian Run to the soccer fields @ the Fly…
We’ll do a sprint back-and-forth across the field width-wise with a 1-10 Jack Webb on the baseline
Then the same counting back down w/Burpees
… then POW Run to the Labyrinth…
10 x Double Dollys
10 x Superman / Sun Gods
10 x Little Baby Flutter Kicks
…then Easy Run to WWI Flagpole…
10 x Dips
10 x Decline Merks
10 x WWIs
…then Slow Mosey back to base for COT.
When my wife & I were in Asia, we spent a night in a buddhist monastery outside Seoul, South Korea. We ate simple meals, assisted the monks with their chores around the monastery and participated in their worship. A key part of Buddhist worship is the 108 prostrations, or bows. Buddhists believe there are 108 defilements in the mind, and so by prostrating 108 times, we clear each potential pitfall one by one. As we make each prostration, we clear that portion of our consciousness and repent. It’s a beautiful worship, and a decent workout! I’ll share a few prostrations each of my next few Qs:
I prostrate in repentance for being ignorant of where I came from and unmindful of where I will go.
I prostrate in repentance for having taken my body for granted.
I prostrate in repentance for having taken my ancestors for granted.
I prostrate in repentance for having taken my parents for granted.
I prostrate in repentance for having taken my relatives for granted.
I prostrate in repentance for being unmindful of all those who have contributed to my learning and education.
I prostrate in repentance for being unmindful of all those who have grown, prepared, and provided my nutrition.
I prostrate in repentance for being unmindful of all those who have made and provided my clothing.
I prostrate in repentance for being unmindful of all those who have built and provided my shelter.
I prostrate in repentance for manipulating people for my own selfish needs.
I prostrate in repentance for having ignored the effects of my misdeeds on others.
It’s a dangerous place we live in. Nothing his safe – not shovel flags, not 50 lb bags of play sand.
YHC arrived to find a full parking lot. Triple Shift and Duct Tape both arrived with FNGs in tow. HVAC came in hot and in need of a restroom. We pointed him toward the port-a-potty on the far side of the park and told him we would see him after the warm-up. I gave the disclaimer and being the Uptowner we were off on a ten foot mosey for the COP.
The Thang
Warm-up (all IC): SSH x 30, Imperial Walkers x 25, Windmills x 20; Arm circles – Forward x 15, Backward x 17 (YHC was distracted), 8-count body builders x 12? – I’m not sure. The Pax was not counting and I couldn’t keep it straight, so we went until I was tired.
We headed over to retrieve some sandbags for the next COP and instead of 6, we only found 4. Luckily 4 was the perfect amount, but I am not sure where the other two have gone. Hopefully whoever took them got as much use out of them as we got out of the 4 they left.
Dora 1-1-1 – We partnered up. Pax #1 bear crawls out and back (50-60 yards in total) while Pax #2 does the prescribed exercise with the 50 lb. sandbag. Set is over when the team reaches 100 reps in total.
Set 1 = Rows
Set 2 = Shoulder lifts (move sandbag from one shoulder to the next)
Set 3 = Squats (hug the sandbag like Al Gore would a tree).
We finished the day with some Mary interspersed with 8-count body builders, all IC: 8-count BB x 10, LBC x 30, 8-count BB x 10, Dying Cockroach x 25, 8-count BB x 8, Putins x 20
Grab a sandbag and return it to the not so good hiding spot.
COT included an lengthy Amnesty style announcement session complete with F3 mission statement, historical significance, AO list and reviews, etc. We named the FNGs and closed it out with a prayer for those in the Smokeys, Baton Rouge, and the sick.
Moleskin
T-claps to Triple Shift as he continues to infuse our workouts with new blood.
T-claps to Duct Tape for his consistency (due in no small part to the bounty of information Amnesty provided him with). Today he brought his 2.0, the first 2.0 we have had in a long time.
Strong showing by the FNGs. I had thought figured the Dora with the sandbags would be tough, but the FNGs had no problems with it. If only we had more sandbags to make it harder.
