F3 New Orleans

Category: New Orleans

  • F3 GrowSchool & GrowRuck

    If you’ve been on the Twitter machine lately, you may have seen some PAX throwing out the words GrowSchool and GrowRuck. My man Mini-Me and I have been fielding some question about these two initiatives so we thought it’d be a good time to open the proverbial kimono and let you know what these things are all about.

    The purpose of this post is to briefly explain the two events, and help growing regions choose which is right for them!

    GrowSchool

    GrowSchool is curriculum developed by OBT and Dredd as a Q School with an emphasis on Growth. The big-ticket items covered in GrowSchool are:

    • Why Growth (& Destruction) is good for F3
    • How F3 Regions Typically Grow
    • Common Regional Growing Pains
    • Why Regional Status is a Worthy Growth Goal

    GrowSchool helps Regions understand why #GiveItAway is an F3 imperative and why, in the world of F3, if you aren’t growing, you’re dying. It’s intended for Nomads (or expansion AOs) that have been in existence at least 6-9 months and want to accelerate toward Regional status in support of F3’s mission to Plant, Grow and Serve small workout groups for men for the invigoration of Male Community Leadership.  

    A location is an ideal candidate for GrowSchool if the PAX have some momentum and are wondering what the Next Step is. F3 Nation sends in a couple men to teach about F3 Growth, serve as liaisons on the road to Regional Status and push the local PAX to face outward in their community.

    The typical timeframe of a GrowSchool is as follows:

    • Friday night 2ndF event for all PAX with GrowSchool Qs (1-2hrs)
    • Saturday AM Convergence beatdown led by GrowSchool Qs (1hr)
    • Saturday Coffeeteria/GrowSchool (2hrs)

    For more information about bringing GrowSchool to your location, contact MiniMe (gcburdic@gmail.com or @MiniMe_F3  on Twitter).

    GrowRuck

    GrowRuck is a weekend-long event that combines GrowSchool with a GORUCK Tough. By adding a CSAUP event (which brings a huge dose of 1st and 2nd F) to the GrowSchool experience, F3 Nation aims to catalyze and accelerate a location’s growth.

    GrowRuck is ideally suited for AOs (or a collection of locations) that have been around for a year or longer. A good indicator that a location is ready for a GrowRuck is when PAX find themselves standing around asking, “What’s next?”

    OBT and Dredd developed the idea for GrowRuck as they began teaching GrowSchools and realized how important CSAUP events are to F3’s growth in a region. In particular, they drew on their own experience as members of GORUCK Tough Classes 193 and 707 and the role that those events, with their emphasis on teamwork and bonding, played in catalyzing F3’s growth in Charlotte and the surrounding regions

    Because the class size for a GrowRuck event is around 30 participants, GrowRucks are ideally suited to F3 locations where they can draw from multiple AOs within driving distance (GrowRuck 01 is taking place in Jacksonville, FL, but is also drawing significant contingents of PAX from St. Simons and Savannah, GA.)  That being said, not everyone in an AO or region needs to participate in the Tough to get something out of GrowRuck, as many of the weekend’s events are open to all PAX.

    While  GrowRuck can be customized to fit the needs of each region, the basic format is:

    • Friday night 2ndF Event
    • Saturday AM workout + GrowSchool
    • Saturday PM GORUCK Tough (12-14 hours)
    • Sunday AM breakfast

    If you think a GrowRuck would be a good fit for your F3 location, or if you and your F3 friends have been discussing doing a custom Tough Challenge, we would love to hear from you.

    For more information about the GrowRuck contact Robber (sean.rankin@gmail.com or @srankin on Twitter).

  • 610 Stomp #65

    3 610 Stomp diehards gathered around the flag in the gloom on a brisk morning, ready to get warmed up.  YHC gave the disclaimer at 0530 on the nose, and the PAX was off.  This on time launch left one PAX in total disarray, but as a strong member of the F3 nation, DaParish refused to give up without taking on the Stomp with some burpees!  YHC, Rudy and Tool took to the traditional route and ran about 4.5 miles, no stopping, no burpees.  YHC is signed up to Q the next 610 Stomp, and F3 Nation can count on a change in the plans, perhaps incorporating some tradition into the mix.  If any PAX wants to know what to expect, gather around the flag and see!

    Tool and YHC were left in the dust by Rudy around Cabrini on the way back to the flag, but that was no surprise!  The PAX still finished strong!  Rudy ran a little extra, and the PAX all finished at the flag right at the 0615 mark.

    COT-count off, nameorama, announcements, intentions, and ended with prayer.

    T-Claps to DaParish for doing the Stomp on his own!  He even posted proof on Da Twitter!

    Thanks for letting me lead!

  • Let’s Get It Baby

    I love posting with Marlin, because he always knows the exact moment any of us needs encouragement.  It comes about four-fifths the way through 11s, when for the 16th time you are picking up a rock that you now realize is way too big for you and you are trying to muster the ability to at least slow jog up Pontiff Peak.  Or maybe it comes when you’re doing 25 shoulder presses right after a set of 25 bench presses on the t-ball bleachers in some weird masochist experiment Bubba is trying out.  Or maybe it comes on your 8th of 10 sets of pull-ups, when you stopped being able to do a pull-up four sets ago.  It comes at various times, but it is almost always in the same form:  “Let’s get it baby.”  When I hear those words, I get my second wind.  I know I am almost there.  I know I am not defeated.  There is someone with me and he’s about to knock this thing out.  We are going to win.

    For that reason, YHC was not going to let some slight GoRuck hangover stop me from posting at Marlin’s Q.  I was out of town for his VQ, so I was going to make sure I made this one. Marlin rolled in at 0530 – right on Q (see what I did there?).  Marlin gave the disclaimer and we were off to the rocks.

    The Thang

    Warm-up COP:  Marlin played it cool and pretended not to know the name of any of the exercises.  The introduction to most of the exercises went like this:

    Marlin:  What do you call that exercise when you move your arms forward in circles?”

    The Pax:  Forward Arm Circles?

    Marlin:  That’s it.  Let’s get it.  1…2…3…

    So in that fashion, we did the following in cadence: Hammy Poppers x 25, Forward Arm Circles x 15, Backwards Arm Circles x 15, Side Straddle Hop x 25; Ski-Jumps from a Mountain Climber Position (Marlin Special) x 25

    It was time to grab our rock and the man said to go big.  Bubba listened.  YHC, however, tried to be smarter than usual.  From there we moseyed to Pontiff Peak for 10s.  10s you ask?  Marlin’s daughter just played her last volleyball game at Sacred Heart.  In honor of her and her volleyball number 72…psyche…18 (9+9) we did 1 bench presse ascending to 9 on one side of the peak and 9 squat presses on the other descending to 1.

    Borrowing from Amnesty’s Q script, Marlin instructed us that it was time to take a break.  We headed to the outhouse and went People’s Chair con roca.  After 3 45-60 second sets of People’s chair and a serenade from Bogey, it was time to mosey to the track.

    We set our rocks down in the north end zone.  It was mentioned that John Doe wanted us to throw our rocks over the goal post and catch them on the other side.  I’m not sure about the catching part, but I’m all for trying to throw them over the goal post.  It would be like fence chunkers on steroids.  Probably not good for the field – we were dangerously close to crossing the vandalism line with Tool’s meteor shower workout – we’ve been good stewards ever since.  That goal post is tempting though.  Maybe catching them is the answer.

    I digress.  The next exercise was named Diamond in the Rough (for not knowing any names of the exercises, Marlin is pretty good at making them up.  Just wait until you see what he came up with for Plank’o’rama).  Side Shuffle to the 50 yard sideline – 18 push-ups…er…Merkins.  Side Shuffle (face the other direction to achieve balance in your life) to the center of the south end zone – 18 lunges (each leg counts).  Run backwards to the other 50 yard sideline – 18 Freak Nasties.  Run backwards back to the center of the north end zone, pick up the rock you left and do 18 squats.  We repeated, this next time it was a race between the two halves of Pax.  Losers had to remove their pants – a punishment dubbed the Mike Yenni.  That didn’t really happen, but the threat was enough to push me across the finish line first.  Jingle Vader, much more comfortable and confident in his skin, took his sweet time to finish.

    Everyone kept their pants on as we returned our rocks to the pile.  About half way back to the flag, we circled up for the Rotisserie Chicken – I told you it was good.  $10 that if Yankee reads this Backblast he does this exercise in his next Q.  Start out in boat.  After 30 seconds, move to high plank on left side, after 30 seconds move to regular high plank, after 30 seconds move to high plank on right side.  Repeat, but use elbow planks.  After the last set, sprint to the flag.

    COT

    Tough Mudder preparation started today.  Prayers for the sick and injured, including the High School DB that broke his back.  Marlin led us out with an Our Father to cap off an excellent Q.

     

     

  • NOLA Veteran’s Day GORUCK Tough

    So the night has come…GORUCK Night!  After 6 weeks of training, the event was here and nerves and excitement were setting in.  The event was set to start at 2100 hours (9pm) at NOMA. Cowbell and YHC met up and arrived around 2030 hours.  Heisenberg and Amnesty were already sitting around the fountain when we showed up along with about 30 other men that were prepping for the event.  Triple Shift and Woz showed up next, followed by Jingle Vader and Hawgcycle.  Outfit Note: JV was rocking his classic white tee and shorts, while the rest of the GORUCK crew were decked out in a dark color or camo.  Such a Classic Jingle Vader.  In total, we had a F3NOLA Pax of 8 along with 33 potential FNGs.   As the event time crept closer, we were worried that the Cadres would be late, but right on time:

    The Thang

    NOTE: The time listed is based off of YHC’s internal clock as we were told to not have any watches, but it’s the easiest way to get all the details in.  Also, one requirement of the GORUCK was to honor a Veteran by attaching a picture and bio to your rucksack.  At each stop, a few people were able to honor their Veteran’s story.  This was the best part of the event for everyone. The stories and memories that these heroes have are an amazing thing, and it was an honor to listen to their stories.

    2100 hours: Cadre Brad & Cadre Mike (VQ) showed up and told everyone to line up five deep and get into formation.  After some necessary safety announcements and instructions, we were told to pull out the following list of items that were required so the Cadres could inspect:

    • ID Card
    • Cab Fare
    • Weight
    • Water
    • Reflective Bands / Lights

    Good thing Heisenberg had 20+ reflective bands as he bailed out YHC and 10+ others who didn’t bring this.  I think JV only had Weight & Water.

    After the loadout check, we went from zero to sixty!

    2130 hours:  With rucks on, we did the following:

    30ishx Merkins IC
    50ishx Flutter Kicks IC
    20ishx Burpees
    “Ish” because rep wouldn’t count if we were not in sync.
    Bear Crawl out 100 yards
    Lunge Walk back 100 yards

    Once back, Cadre Mike told us that whoever didn’t have one of the inspected items to come to the front.  Let’s say about 10 people were up there, including JV.  Cadre Mike explained how details matter, and a missed detail could result in a casualty at war. To hammer the point in, he had each person lead the group in more PT.  We did various things like Kettlebell Swings, Squats, Overhead Press, Burpees, Merkins, and Russian Twist.  Guess which one JV picked…

    2200hrs: Cadre Brad prefaced the next exercises with a talk about how there are two kinds of fun: 1) the kind of fun that is great at the time, but temporary (e.g. roller coaster ride) & 2) the kind of fun that sucks at the time, but you will appreciate it later on (e.g. what we were about to do).  He finished with saying “No one talks about fun #1 around a fire with some beers.”, then went on to explain the next thing:

    Deck of Death: 52 cards – suites are exercises, numbers are reps
    Hearts: 8-count bodybuilders (a.k.a. Hell)
    Spades: Overhead Press
    Diamonds: Flutter Kicks
    Clubs: Squats

    109 reps of each.  As we were fighting through, mumble chatter by the F3 Pax were motivating the group.  The only way to get through tough times is to help your comrades next to you.  Mumble Chatter is a great way to do that when it sucks.  Tclaps to the F3 members as we led the mumble chatter efforts.  Once done, we got into formation and were off for our first ruck.

    2300hrs:  Rucked about a quarter mile and stopped next to a light pole (a.k.a coupon) lying on the ground.  We were instructed by Cadre Brad to carry the coupon around the pond (approx. 1.2 miles) and bring it back to the same spot.  There was nothing “light” about the light pole.  Our team worked together to move the coupon, rotating in & out as members of the group needed a break. Almost back to the drop off location, we were stopped by some other people that told us we had to go back and use another way in.  After some resistance (Cowbell tried to run the guys over with the coupon), we reversed our path, and headed back to find another way.  A few minutes later, Cadre Mike stopped us again, and told us to go drop the coupon in a grass area and circle up around it.  He went on to explain how orders are given and must be followed. We were instructed by our Cadre to return the coupon to the start point.  We should have not listen to an outside person.  Point taken.

    2330hrs: We learned about how to make a deal with an outside person.  There are signals used to identify the key person, and to protect yourselves from walking into a trap in another country.  The mission was to return the coupon to the “outside group” and in return we would get supplies. Our team leads struck a deal, and we returned the coupon to them, then the team rucked about a quarter mile to gather supplies.  Supplies included four water jugs (30 lbs each), 4 sand bags (25 to 60 lbs), and a concrete/sand filled 5 gal bucket with no handles.

    0030hrs:  Rucked 3 miles with our supplies to St. Bernard & Robert E Lee.  We did a great job alternating people to hold the supplies while we rucked, eventhough we missed our time by 13 minutes.  We owed the Cadres 13 minutes of PT, which included 8-count body builders and overhead shoulder press.

    0200hrs:  Rucked 2 more miles towards the Milneburg Lighthouse, and we made our time.  Circled up again and learned about detecting IEDs in wartimes.  Little did we know, this was a foreshadowing.

    0300hrs: As we started rucking, we suffered a “casualty” due to an IED.  We were tasked on carrying our casualty the rest of the way.  About half way through, the casualty group was falling behind the others carrying the supplies, and the Cadres stopped us for an ass chewing.  We were selfish, and we were not working as a team.  We resumed our rucking, and finally figured out a way to manage our additional weight.  This ruck in total was about 3 miles to Lakefront by Lake Vista.

    0430hrs: Learned about tourniquets, and their importance on the battlefield.  To make sure we took in the information, we split up into 5 groups for a relay race that included one person (medic) applying a tourniquet to another person (casualty) about 20 yards away.  The medic had to apply the tourniquet to remove the radial pulse.  This was checked by the Cadres, and once approved, the casualty could run back to the line and the medic became the next casualty.  YHC team won, and our reward was to lead some PT for the other groups.

    0630hrs: Gathered our items and rucked another 2.25 miles to West End and Filmore neutral ground.  Here we learned about Bounding, which included two partners getting to an objective while covering one another.  Both partners are in prone, Man #2 yells “Set”, and Man #1 yells “Moving”. Man #1 starts running 3-5 steps and gets back in prone while Man #2 applies covering fire. Repeat until you get to the objective (130 yards) and repeat on the way back.

    0730hrs: Ruck over to Veterans & West End (1mile) for a short break.  This is where we honored the rest of our Veterans.

    0830hrs: Rucked towards NOMA, and attempted a shortcut through Lakeview.  Little did we know, a train was blocking our shortcut, and we had to double back to get under the train tracks.  This road block added some more distance, but we definitely got our money’s worth.  Our last ruck of the day was 3.25miles.

    0930hrs:  Made it back to NOMA!  Cadre Brad got us back into formation, and explained that it’s not a GORUCK if you don’t get wet. So our group went into the pond that was covered with 1 ft of duck crap at the bottom to honor each branch of the US Armed Services with a hydro-burpee.

    1000hrs: We received our GORUCK Tough patch.  Well deserved men.

    Moleskin

    A big thank you to all the men and women who are serving or have served in the United States Armed Forces!

    It’s amazing how F3 trains us for an event like this.  Whether it’s leading an exercise in cadence, or joking with another person when you are both carrying around 80-100lbs on your back; F3 is a great tool to train men in leadership.  The F3NOLA Pax were all great leaders during the event.

     

  • Chili’s Didn’t Strike Back VQ

     

    Friday November 11 at Wolfpack Mountain and the morning was nice and cool and I was out on my VQ.  I made a point not to eat at Chili’s, since that took me out on my first scheduled VQ.

    Started out on a mosey down St Charles then began our warm up.

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Seal Jacks x 20 IC
    • Shoulder Taps x 20 IC
    • Burpees x 10 on your own

    I realized I can’t count to 3 or have much rhythm after the warm up so we proceeded to the Parking Garage.  We ran up the garage and performed Squats x 10 at first landing, then Merkins x 10 at second landing, then Side Lunges x 10 at third landing and repeated until we reached the top.

    At the top we had a 20 count then we performed

    • LBC x 20
    • Russian Twist x 10
    • Dying Cockroach x 10

    Then ran down stairs to next floor and POW ran up to top floor repeating twice.

    After two sets we had a 20 count then Indian Run to the bottom of the garage and met up at the benches outside the garage.

    At the benches we performed the following:

    • Incline Merkins x 15 IC
    • Right Leg Step Up x 20 IC
    • Dips x 15 IC
    • Left Leg Step Up x 20 IC
    • Decline Merkins x 10 (on your own)

    Mosey to the flag and then plank o rama, count off, name o rama and prayer.

    Survived first Q and learned a few important things:

    1. Don’t eat at Chili’s…..Ever
    2. Counting to 3 and exercising is very difficult
    3. I have 0 to none rhythm

    Thanks,

    86

     

     

     

  • VQ with my ROLEX on

    Wednesday 11/09/2016 at the Birdcage. 0530 on the Rolex. There was a brief disclaimer and something about being nervous by the VQ. There was mumble chatter concerning the watch. Some more mumble chatter regarding election results, late night, be tired etc.

    There was a brief mosey to the soccer field in front of the zoo for a warm up.

    SSH X 20 IC
    IW X 20 IC
    Markings X20 IC
    20 Squats IC

    The breathless Q led the mosey to the pull up bars. We divided into three groups, 3, 3, and 4

    Three stations
    Group 1 20 pull UPS, they called the count
    Group 2 Lunges
    Group 3 Plank walk

    Each group made each station twice.

    The supportive PAX then moseyed to the light posts for LIMPS (OYO)
    Mosey to the first light and back 20 Lunges L
    second light and back 20 IW I
    third light and back 20 Merkins M
    fourth light and back Plank walk to squat X 20 P
    wooden posts and back 20 Squats S

    There was a 20 count and then a mosey to the birdcage for Mary. The memory of YHC is unclear on the order of the Mary due to exhaustion, but it went something like this.

    OYO 20 low plank hip ups, right side
    Fat Boy yoga- plank/child’s pose/downward dog
    OYO 20 low plank hip ups, left side
    OYO 20 Hello Dolly
    and the finish, 10 Terkins!

    Terkin- a horrible Merkin variation discovered by Watching Shaun T videos. It is a Merkin where you alternate bringing a knee to the same side elbow as you go down. Yankee said they would be seen again.

    Mosey to the flag for counterama and namorama. Ball of man, the Sky Q was asked to give Mr Trump wisdom and mercy. Thanks were given for having a group of men who wish to be better, better fathers, better husbands, and better brothers.

    VQ done

    Quick Draw OUT

  • The non-Ruckers and a Maverick who posted for 30 secs

    Tclaps to all of our Vets.
    Tclaps to our Ruckers. Due to the missing Ruckers I assumed we would be a small crew. Once the cars started rolling in – I was pleasantly surprised.

    A rare cool morning (59 degrees) by NOLA standards.

    Rudy showed up with the FLAG – so we planted and then disclaimer – and then we mosey’d over the “Great” Lawn. Lawn was looking a little rough when we got there.

    1st Circle – SSH x 25, IW Squats x 25, Mtn Climbers x 25, Short mosey over to columns.
    People’s Chair. PC with right leg and 10 arm lifts. (A Wapner – as in the Judge from People’s COurt?) Then PC with a left leg and 10 arm lifts. Then we did this 3 more times.

    Mr Awesome joined us during the legbreakers.

    LOOOOOOOOOOOOOONG mosey to the Track. At the track we lined up on the Football field for Burpee suicides. 5 burpees at the 10, 4 burpees at the 20, 3 at 30, 2 at 40, and 1 at 50. Rudy needed a lot of personal instruction here.

    Then a short mosey over the Track. NOTC was out there preparing for the Corporate Cup. We did a modified dirty MacDeuce – the Sweet 16.

    ALL exercises to 16.
    COP – Crab Toe Touch, Mat Jumps, Lateral lunge, Slow Squat
    Run a Lap. Finish last 250 backwards run

    COP – Crab Toe Touch, Surfer jumps, Merks, Dying Roach
    Run a Lap. Finish last 250 with a side shuffle.

    COP – Crab Toe Touch, Wide Merks, Side Crunch Left, Side Crunch Right. At this point we were offered a Yoga instructor courtesy of State Farm and the NOTC. I thought about calling her in just to see what would happen. But we passed although there was a bunch of mumblechatter about please let us have the yoga instructor. She definitely was a more attractive option that YHC.
    Run a Lap. Finish last 250 with a side shuffle facing the other direction.

    COP – Crab toe touch, Pylo Push Ups, Peter Parkers, V-Ups.
    Final Lap. Run backwards last 250.

    After the track we mosey’d back to the football field. We did burpee suicides again. This time adding 10 Peter Parkers at each 10 yard line and burpees every time you returned to the goal line.

    We had 6 minutes to get back to the FLAG. Hustled home and passed by the FIA launch at the Great Lawn in City Park.
    We were hoping to see our RUCKERS finish but they were in front of the museum. Ran into Maverick as we approached the FLAG. He couldn’t find us.

    Good AM workout – Thanks for the opportunity to Q.

    Reluctant Yankee

  • Math Teacher Needed at The Uptowner

    The men of F3 were treated to perfect conditions this morning in Pontiff Park.  Despite many regulars resting up for tonight’s GoRuck, we still had six gloomers converge near the rock pile for the usual no-run Friday beatdown.  After exchanging the usual pleasantries and questioning Hawg’s sanity for posting, we circled up for the warmup:

    SSH x30 IC

    Arm Circles X20 IC

    Shoulder Taps x20 IC

    Plank Jacks x20 IC

    Squats x20 IC

    Windmills x20 IC

    Hill Billies x20 IC

     

    Grab two rocks (one “good form” rock and one “manly” rock) and re-position the circle in an acorn/gravel free zone of the field for:

    Imperial Rock Walkers R X20 IC 

    Large Rock Curls x20 IC

    Imperial Rock Walkers L x20 IC

    Large Rock Curls x20 IC

    Imperial Rock Walkers R x15 IC

    Small Rock One Hand Curls RH x15 IC

    Imperial Rock Walkers L x15 IC

    Small Rock One Hand Curls LH x15 IC

     

    Quick breather and tighten the circle for a circuit of exercises with a cumulative group count:

    Plank/Merkin Circle – 120 count (all PAX hold high plank position while first person completes a Merkin starting the count on 1 up to specified number)

    Rock Crunch Press Circle – 120 count (all PAX hold cockroach/crunch position with feet up while first person completes a crunch with rock press to shoestrings starting the count on 1 up to specified number)

    Plank/Merkin Circle – 90 count

    Rock Crunch Press – 90 count

    Plank Merkin Circle – 60 count

    Rock Crunch – 60 count

    The counts on some of these were slightly botched, which stemmed from the unorthodox math taught to those from the state directly north of Louisiana…no names mentioned.  Lots of mumble chatter and engagement from the group made for an entertaining circuit.

    Cool down with a bear crawl to the tree line (40-50yds?) and crab walk back.

    Circle back up for:

    Rock Burpee/Shoulder Press – 30 count (all PAX grab rock of choice and crank out shoulder presses while first PAX starts with one rock burpee going all the way around until 30)

    Up Downs (football drill, no rock needed) – 30 count (all PAX run in place, aka “chop feet”, while first person drops down, chest to ground, pop up with count of 1 and so on around the circle)

    Rock Burpee/ Shoulder Press – 30 Count

    Rocks back to rock pile as time expired.

    COT announcements included Saturday workout led by RY for 6:30 at Peristyle, official FIA launch on Saturday for 7:30 at the Great Lawn, and maybe a few other things that YHC can’t recall.  Prayed for strength and endurance for those taking part in the GoRuck tonight along with those battling cancer, Mason, Brady, and for political tensions to subside in our country.

    Definitely a good way to start the day.  Thanks for letting me take the lead.

    Tool.

     

     

     

     

     

  • Muricans for Murica

    On a crisp windy morning at the lakefront, YHC pondered a pivot from his plans to instead hit the boardwalk and run the workout amid the crashing waves spit forth from the angry lake.  But that looked kinda cold and wet, so instead he decided to stick with the plans: celebrating America with rounds of Muricans.

    COP 1: mosey to the soggy grounds in front of the fountain, with some butt kicks and karaokes through the fountain mist.  Do our best to find something resembling high ground and settle in.  Oh look – its Hawg!  Right on time.  SSH x30 then Plank up for Peter Parker, Mountain Climber, Parker Peter x30 each.  Back to your feet for ISW x15.  Wrap up with Plank Walks x15.  (Somewhere in that sequence, YHC finally remembered to issue the disclaimer.)

    COP 2: Found a reasonably dry path to get to the foot of the levee.  Oh look – its Nip/Tuck!  Nice of you to join us.  10 OYO Burpees for the PAX.

    The Thing: Double 11 over the levee.  Far side Lunges, Near side Muricans.  Start with 2 Lunges (each leg) and 20 Muricans.  Then 4/18, 6/16.  Hopefully PAX would figure out the pattern.  10 more Burpees OYO for FracSac pulling a Rudy (asking too many questions).

    COP 3: Mosey 50 feet to the shelter house.  Pair up for 4 stations: Pull Ups, Burpees, Dips and Muricans.  20 Muricans was the timer, other stations AMRAP.  Repeat for 3 cycles.  YHCs arms feeling a bit like jello at this point.

    Back to the Flag: Quick round of Mary: Putins, Bicycles and Cockroaches roughly x20 each.

    Count-off and Name-o-Rama.

    #Tclaps for Hawg showing up in advance of tomorrow’s GoRuck.  YHC wonders what happened to the other Ruckers?  Especially JV – did this finally end the streak?

    YHC offered prayer of thanks for the gift of a day, for wisdom to see and follow God’s will, and for God to provide his guidance to our newly elected leaders.  YHC humbly asks all of the F3 nation to show patience and leadership with our fellow humans as we begin a long healing process that our nation desperately needs.

    Finish (#Tclaps forSurge’s much needed help) with St. Ignatius’ Prayer for Generosity.

    Lord, Teach me to be generous.

    Teach me to serve you as you deserve.

    To give, and not to count the cost.

    To fight, and not to heed the wounds

    To toil, and not to seek for rest.

    To labor, and not ask for reward

    except for that of knowing I am doing your will.

  • Working at the Refinery

    Five men decided to post this gloom for some Refinery work.  Here is what we did, but first

    DISCLAIMER

    The Thang

    Mosey to the track and split into two groups.

    Group 1 (3 Pax) – 400 meter run
    Group 2 (2 Pax) – AMRAP Squats
    Flap jack, then circle up.
    25x SSH
    10x Peter Parkers IC
    10x Mountain Climbers IC
    10x Parker Peters IC

    Mosey back past the flag and over to the start of Route 66.

    Route 66 (Eastbound):  Pax runs to the first bench, and does 5x Dips.  Increase Dips by 1 at each subsequent bench.  Plank and wait for six.

    Mosey over to the Refinery.

    Circuit #1:
    10x Burpees (Timer)
    AMRAP x Chest Ups
    AMRAP x Flutter Kicks
    AMRAP x Pullups
    AMRAP x Box Jumps
    Rest

    Circuit #2:
    15x Merkins (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x Pullups
    AMRAP x R. Leg Stepups
    Rest

    Circuit #3:
    18x Squat Jumps (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x 90º Pullup Holds
    AMRAP x L. Leg Stepups
    Rest

    Mosey back to where we ended Route 66 for another round.

    Route 66 (Westbound): Pax runs to the first bench, and does 2x Lunge Jumps IC.  Increase Lunge Jumps by 1 at each subsequent bench.  Plank and wait by the track entrance.

    No time for track work, so we circled up for some flexibility work for the last 4mins, then back to the flag, where we held the COT.

    Thanks for letting me lead!

    Moleskin

    GORuck is this Friday.  Good luck to all the men participating in the event.  It’ll be great…..ha!  #CSAUP.