F3 New Orleans

Category: New Orleans

  • Can’t Feel my Legs on Route 66

    A beautifully “cool” morning welcomed four F3 veterans as we embarked on a torcher-fest in City Park.

    Mosey to NOMA front steps

    Warm-up at the top of the steps to greet the dozens of runners gathered for the Varsity Sports Group Run

    Goofballs (IC) x 20

    Seal jacks (IC) x 20

    Chinnocks (IC) x 10 and reverse (IC) x 10

    Yes we got a chuckle out of how ridiculous we must have looked and we caught some eyes.  Maybe not the best way to EH.  However, the chuckling ended quickly:

    Using the 11 light poles down right side of the drive in front of NOMA:

    1) Route 66 with low slow squats at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Superman to Boat x3

    LBC x 20

    2) Route 66 with lunges at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Plank and alternate opposite arm and leg raises (IC) x 10

    Dr. W (IC) x 10

    3) Route 66 with ¾ squat jumps

    Fast Mosey back to steps

    Plank and wait for 6

    LBFC’s (IC) x 20 (modified to straight legs, heels on ground if necessary)

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (IC) x 10

    Hip Slappers w/ feet on bench (IC) x 5

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (OYO) x 8

    Hip Slappers w/ feet on bench (OYO) x 5

    10 count

    Hip Slappers w/ feet on bench (OYO) x 5

    Mosey to the Refinery (AKA Blue collar bars, the ones by Roosevelt Mall)

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    15 count

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    Straight leg bar kicks (OYO) x 10

    Finger-tip bar hangs for maximum time (OYO) – then repeato

    Mosey to the Great Lawn

    Al Gore to wait for 6

    Fingertip merkins (IC) x 10

    Shout-outs:

    Roth Family in Houston

    Keith Collins Family

    Side Effects and Bagasse M’s

  • Sunrise over Loyola’s steeple

    Beautiful morning.  72 degrees, no humidity.  It was just short of a miracle.

    As I pulled up to the AO – I was happy to see Splash chilling with a brand new FNG. – Ashton.  Who is now known as Griswold – as in Clark from Vacation.  Griswold is the 6th FNG is the last week!  I was also psyched to see Tundra who made it out to post for his last time in a year.  His flight to Jordan where he will be for a year was leaving today at 10AM.  As soon as 530 hit we got this party started…

    Warm UP- Run down Oak Alley, Circle Up for a warm up COP.

    For SSH x 30 –we attempted to add the Black Widow.  A burpee on the 5th SSH.  It was tricky to keep the cadence with the burpee but we got it done mostly.   Thanks to whatever PAX I stole that from- I read about it in your backblast last night.

    Then Imperial Walker Squats x 25, Merks x 10, LBC twist x 25, Mtn Climbers x 25

    After the warm up COP – we hit Oak Alley for some  –

    Side hops both sides, then Bear Crawl, then Boo Boo Bear Crawl left foot up and then right foot up

    Then we hit the course around the park.  At 3 Circles Of Pain  we did the same workout.  As tribute to Tundra for his new job in Amman, Jordan we did 15 ‘Merican style push ups (merks).  Then we hit legs, and core.  Slow Squats x 25, LBC X 25, and Peter Parker x 25.    At the end of the route we had completed over 150 of all 3 of those exercises and over 75 push ups/Merks.

    We did one COP at 1/2 mile mark.  Then another at one mile.  At the Fountain on the St Charles side of the park we added another COP.  Lots of tomatos and bicycles (is there a F3 word for those 2 wheeled harbinger’s of death?)  Plenty of bike warnings for Hawgcycle who opted for a rare FARTSACK this AM.

    X25 Step Ups left leg, x25 step ups right leg x 25 Dips/Freak Nasties, x 10 Inclined Merks

    Mosey’d to the Water Fountain – Plank and wait while each member of the PAX got water

    At the golf green across from the water fountain – we did the 3rd COP from above.  As we walked on the fairway we were treated to an amazing sunrise with the Steeple of Holy Name back lit by a spectacular sight.  What a way to wake up on your last day in New Orleans Tundra!

    After that COP we filled in for an Indian Run.  2 Cycles through the 11 man PAX.  After that it was horses to the barn all the way to the FLAG!  #Tclaps to Splash and  Douille who led the way!

    Plank and wait at the FLAG.  Sorry we got back 1 min late.

    Amnesty commented on the repetitive COPs and was disappointed after YHC started with the Black Widow because he was thinking we would get all kinds of crazy stuff.  However – today I truly wanted to try and hit the 150 mark in Sit ups and Peter Parkers.  Squats was a bonus.  I also wanted those extra push ups!

    Finally we closed with the COT- asking us to be better men every day in all that we do and with all the people we interact with.  I dropped the ball here and I really should have talked about Katrina’s impact on my life philosophy but maybe I can piggyback on Friday!?

    Tclaps to FNG/Griswold for his first workout

    Tclaps to Shorty for his 3rd post this week!  Dang brah!

    Tclaps to the krewe that stayed for extra credit on the pull ups

    Tclaps to Tundra for posting today for his last workout for awhile!

    YHC had a great morning and really enjoyed the weather, the peer pressure and sunrise.  Looking forward to seeing (or not seeing)  you men in the GLOOM!

  • 610 Stomp #2

    With a cold front coming through, we had lower humidity, a nice breeze and temps around 80. Five men showed up for a lovely run through City Park. We planted the shovel-flag, gave a disclaimer and stepped off…

    Again, the plan was to run 6 minutes and walk a minute. During the one minute walk, some included 10 x burpees in prep for a Spartan in October.

    We headed north on Marconi to Filmore and took a right. We ran past the golf course to Wisner and headed south on the trail along Bayou St. John. Right at PanAm Stadium, under the interstate and around the back side of the outdoor track for a strong finish at the 4.5 mile marker at the shovel-flag. We had two rabbits who started strong and finished strong. The three stragglers had a respectable finish meeting the under 10min/mile goal. I think this Tuesday workout is here to stay.

    Shout Out:
    We were thankful for the strength to be there to improve ourselves. We prayed for the strength to continue to improve ourselves, our families, friends, coworkers and each other.

    Wed – Birdcage
    Fri – Wolfpack Mountain
    Sat – CSAUP 10 YR Anniversary of Katrina – RESILIENCE Starts at 8.29AM. No regular workout in City Park – instead we will plant our flag at the race.

  • I See Tundra

    A lot of activity going on as YHC walked up to the flag.  Two FNGs and a Kotter from Tundra.  Tundra has been surviving (and teaching others how to survive) in Alaska.  He stopped by to get some F3 in on his way to a year long fellowship in Jordan.  It was exciting to see him there this morning.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Imperial Walkers IC x 25; Windmills IC x 15; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20; Merkins IC x 15; Low Slow Squats IC x 25
    • Select a rock and mosey to the flag football field
    • 10! – Start with 10 reps each of Shoulder Presses, Merkins, and Grown Man Sit-ups. Then do 9, 8, 7,…2, 1 reps of each.  OYO as fast as possible.
    • Mosey to the Kaboom and partner up.
    • 4 stations. 2 men on pull ups – AMRAP, 2 men on curls – AMRAP, 2 men on toe raises – AMRAP, 2 men on burpees – 10.  Repeato with 7 burpees.  Repeato with 5 burpees
    • Mosey to the water fountain for plank-o-rama and hydration.
    • Mosey to the flag for fence chunkers – about 17 reps give or take.
    • Mosey back to the rock pile to return the rock
    • Mary: Hello Dolly IC x 31; Dying Cockroach IC x 39

    Moleskin

    Good to get to spend some time with Tundra before he is off to Jordan.  He may be the most interesting man in the world.  Also great to have a couple of FNGs out at Rock City.  Both FNGs are family members of current F3ers.  Shorty is in some tangled relationship with Wambach and Billboard is father of the famed Bounty Hunter in Charlotte.

    Shout Out

    Continued prayers for the sick in our community.  We also talked about James 1:22-25:  But be doers of the word, and not hearers only, deceiving yourselves.  For if anyone is a hearer of the word and not a doer, he is like a man observing his natural face in a mirror;  for he observes himself, goes away, and immediately forgets what kind of man he was.  But he who looks into the perfect law of liberty and continues in it, and is not a forgetful hearer but a doer of the work, this one will be blessed in what he does.

    YHC heard a sermon on the above passage this weekend.  The verses were explained this way.  Think of looking in the mirror in the morning before you go to work.  Your hair is sticking up in weird places, you have an extremely long nose hair coming out of your left nostril, and zit in the middle of your forehead.  You study yourself in the mirror intently for a few minutes, and then walk off not having done anything about the unsightliness of your appearance.  That is what a hearer of the word that is not a doer is like.  You may study the bible and you may hear sound doctrine taught in church.  You may know the scripture better than anyone, but if you don’t put that knowledge into action it is worthless.  F3 certainly lends itself to action.  Let’s  practice action in all parts of our lives.  Be a doer of the word, not a hearer only.

    Announcements

    • Tuesday – 5:30 @ City Park (Roosevelt Mall)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park  Katrina Remembrance Run in the Bywater – 8:29 A.M.

  • Chaka’s Kotter – So you think you can dance?

    OK – so a big surprise for the Pax on Wed AM.  We were greeted by an amazing sight – Chaka Khan’s Kotter.  Chaka – a school teacher by day and a competitive hip hop dancer by night took a summer break from everything including F3.  However we were thrilled to get him back in the fold on Wed AM.  Good job Roots on the re-EH.  Reveille originally had this Q but we had to make a sudden change the night before – he is moving to Denver next month and life is hectic!  Keep Rev and his family in your prayers.

    So with Chaka in the fold – off we went at a mosey to our first COP.

    Warm Up – SSH x 25, Merks x 15, Peter Parkers x 20, and Imperial Squats x 20

    Then we mosey out down Magazine St to the Levee.  The levee is blocked because of some powerline work so we sudden changed and followed the train tracks to the Fly.  On the way we did

    Wiley Coyote x 15 in honor of Keyman

    From there we worked our way to the levee at the Fly.  It was GLOOMY and obviously hard to see.

    I put down four orange cones that I was carrying with me.  And we started the squares.

    Bear Crawl one lap then 10 lunge jumps  then Backwards Bear Crawl another lap and then 10 lunge jumps.  Plank and wait.   Agassi and Jazzy got attacked by Fire Ants a few times during this exercise – sorry guys I wish we could see!

    Then we mosey’d over to the Fly – Riverview.

    Here we commenced the MerknMary.  It was designed for Bagasse who complained we didn’t do enough upper body last workout.  So I tailored this workout for him – unfortunately he FARTSACKED on us!

    1.  Putin x 15  2.  Diamond Merks x 15  3/4.  Hip Dips each hip x15 5.  Stagger Left merk x 15

    6.  LBC x 15  7. Stagger Right Merk x 15  8.  Parker Peters x 15  9.   Flutter x 15

    10.  Hello Dolly x 15  11.  CDD x 15  12.  Reverse LBC x 15, 13.  Cockroach dying x 15

    14.  Plank Jacks x 15,  15.  Freddy Mercury Real x 15   16.  Chuck Norris x 5

    For a total of 230.  Plenty of upper body and core!

    Then we hustled back to the Flag.  At  this point – Chaka informed us that the COP above was about what he does in his Hip Hop Dance class every week!  Yikes.  Who knew Chaka was a dancer?  Maybe F3 should have a name re-evaluation every year?!

    Anyway it was a pleasure to share the gloom and humidity with you guys.  Yeungling closed the COT with a prayer and I really appreciated him stepping up – I was so tired after the workout.

    Tclaps brother!

  • City Park & Bayou St. John Landmark Tour

    Eleven PAX came out this am for a sweat filled fix.  T-claps to the two FNGs.  YHC planned a bit of a different theme to the workout by incorporating historical landmarks and significant dates of each to determine rep counts for each exercise.

    The Warmup:

    Quick mosey to Popp Grandstand (built 1917) near the Casino Building (built 1912). All IC:  SSHx19, Merkinsx17, IPWx19, Smurf Jacksx12

    Mosey across the bridge (Bayou Metairie) to the Allard Plantation Sign.  The 100 acre plantation was the original park which was proclaimed a public park in 1854.  All IC: Squat Jump Turnx18, Arm Circles x54 (27forward, 27reverse)

    The Thang:

    Mosey to the banks of Bayou St. John which was given that name in 1803.  This called for 18 burpees OYO and 3 Chuck Norris Merkins IC.  Sweat was dripping at this point.

    Mosey to the Magnolia Bridge which was built in 1897.  Lined up for 97 touch touches OYO, run across the bridge to complete 18 dips, run back and plank.  Rinse and repeat.

    Quick mosey to The Pitot House on BSJ built circa 1800.  This called for 18 burpees.

    Mosey along the bayou back to City Park.  Lined up along the Great Lake track and proceed with an Indian Run to the water fountain.  Bumped into two prospective FNGs jogging that plan to come out next week.  T-claps to Amnesty for recruiting hard.

    Mosey to the new foundry near the festival grounds pavilion.  Actually built as a youth outdoor gym and music spot but the coast was clear so we proceeded by pairing up to complete two rounds of 5 exercises:  peek-a-boo pull-ups, dips, incline merkins, climp up and down the rope tower, and running around the two building which was our timer.  YHC may have botched this up a bit but sweat was still flowing.  There may have been some decline planks in the mix.

    Mosey to the water fountain and over to the back of Christian Brothers School for some Mary. Originally built in 1919 as the McFadden Mansion, then the mayor’s mansion, then the school.  Nineteen was our number so we knocked out IC: Hello Dollyx19, Pickle Poundersx19.  The next significant date was 1989, the year the YHC graduated from 7th grade at that school.  We finished off I.C. with:  Flutter kicksx19, LBCx45(89+1 for lagniappe).

    Mosey back to the flag.  Name-o-rama for the new guys and the usual announcements.  Talked about striving to be better men and also striving to make a positive impact in someone else’s life.  Prayed for those with sickness, special needs, and major life events on the radar.

    It was a good way to start the day.  Thanks for letting me lead.

    Tool

  • Splishy Splashy

    Pre-Thang

    Nice and muggy as always.  Reluctant Yankee rolled in hot wielding the flag with only 15 seconds to spare before the 5:30am mark according to Roots.  Hawgcycle apparently thinks Roots is all fancy with his exact time on the seconds.

    Warm-Up

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 10 Wide Merikans, jog up stairs, 10 Merikans, jog to corner, 10 Diamond Merikans, duck walk to the tree, jog to start point – Repeat x 2

    The Thang

    Mosey over to Wolfpack Hill and up the ramps to 4th floor.  Mumble chatter from Reluctant Yankee about a long mosey.  YHC says to get over it.  PAX lines up on wall in Prayer Squat position while first of member runs stairs.  When runner gets back up the stairs, PAX flapjacks to LBCs while next runner hits the stairs.  Continue flapjacking between Prayer Squat and LBCs until everyone has completed stairs once.

    Slow decent down Wolfpack Hill with jelly legs and mosey over to Green Wave ROTC pull-up bars for some circuit training:

    • Sprint across the street to stop sign on Loyola campus and back, Pull Ups AMRAP, Dips AMRAP, Reverse LBC (leg raises) AMRAP – cycle through each exercise once

    Mosey over to the bike racks underneath Wolfpack Mountain for some Mary:

    • COP IC: Flutter Kicks x 20, Vladimir Putin (Russian) Twists x 15, Pickle Pounders x 10, Real Freddie Mercury x 15

    Mosey back to the flag.  Sudden change as 2 cars passed means 10 Burpees.

    Circle up around the flag for a quick plank-o-rama.

    Name-O-Rama: 9 showed up this fine morning.

    Shout Out: YHC titled the workout “Splishy Splashy” in hopes that his Dad would come along this morning and be dubbed this name especially after Reluctant Yankee’s dad showed up one Saturday calling himself Yankee Doodle Diddy.  After learning about his Dad’s work schedule the last couple of months, YHC did not want to EH him too bad so he could have a relaxing weekend.  Since YHC’s parents decided to pay a visit in NOLA, this shout out is in reflection of those who raised or guided all of us to where we are today.  Moving into the weekend, YHC encourages the PAX to take a moment of reflection on those who raised you.  Without them, none of us would probably be here in the Gloom today.

  • 610 Stomp #1

    Pleased to see the Boyz ‘n the Hood walking up as I was driving in.  We made a group decision to plant the flag near a water fountain and were off on the inaugural 610 stomp.

    The Thang

    4.5  4.75 mile loop around city park.  Stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout on his own with the number of burpees he does.  10 seems like a good goal.

    Moleskin

    It turns out the route was more like 4.75 miles than 4.5.  We all took a little more than the allotted 45 minutes to finish.

    Shout Out

    This past Sunday I was watching a movie in which one of the characters was very wealthy, yet incredibly selfish and cruel.  He was questioning God’s existence by wondering why someone as mean and selfish as he is could have such a great life when much more pious people suffer.  His grandmother explained to him that sin is like a really nice comfortable jail cell.  It has everything we want and we enjoy our time there.  The door to the jail cell is wide-open and we could leave whenever we choose, but we don’t.  Then one day it is too late and the door slams shut and we are condemned to death.

    It’s natural for us to look to God when times are hard, but not as natural to do it when things are going well.  Pharaoh told Joseph a dream in which seven skinny cows came out of the river and ate seven fat cows.  The interpretation was that there were going to be seven years of plenty in Egypt followed by seven years of famine.  Pharaoh appointed Joseph to manage Israel during the upcoming years so that in his wisdom he could save the land from the famine.  Joseph carefully rationed Egypt’s resources during the years of plenty, stockpiling the surplus to use during the famine.  His wisdom ultimately saved his Israelite family and reunited him with them.

    There is much in the story of Joseph that foreshadows Jesus.   We shouldn’t wait until things get tough to turn to Christ.  Let’s make sure that we are looking to God in the good times.  Our relationship with God in times of plenty helps to mold our character, gives us strength, and teaches us wisdom.  These are things we will be glad we have during the lean years.

  • Fall 2015 Mud Run Pre Blast: LATE Registration has opened with HARD close Oct 3rd!

    YES It’s that time again, so get ready…the MUD RUN is coming! YHC will be the Q for F3Nation this year. Your Regional Q’s are being finalizing. Many regions have an assigned Mud Run Q for the Fall, the full list should be completed and displayed soon (updates will be made to this blast to list Regional Qs). The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” (it’s just muddier than the one we watch on TV). Our next opportunity is Saturday, October 24th, 2015 at the Leatherneck course in Gaston, SC. We had approximately 500 pax at the Spring 2015 Mud Run. The goal for Fall 2015? 527.5 Pax (or thereabouts)…. We can do it!

    ALL AO Qs talk it up to the Pax that post to your AO. Veteran runners, do it again, get better, finish faster and most of all encourage our new brothers to take the next step! Since the last MUD RUN, We have seen a lot of FNG’s dip their toe in the water to see what F3 is all about. LEAP expansion efforts have been nothing short of amazing. We will have representation from several new AOs, including several teams from #TheMission (from Oliver Gospel Mission out of Columbia)! Good Form is being promoted and the Pax are holding each other accountable. VQs are multiplying at staggering numbers. There is no better time than now to be Plant, Grow and Serve. Let’s all pull together to promote OUR event! Now it’s time, are you going to step up and help us to exceed our goal???

    As usual, we have a reserved block of priority F3 starting times with the Mud Run organizers. This next bit is important: Start times: so please PAY ATTENTION:

    The TOP 3 Finishers (Teams) from the Spring 2015 Mud Run will have MUD RUN priority slots. We will slot in the next 10 F3 Teams. This is all based on the below 3 conditions:

    1) TEAM NAMES MUST REMAIN THE SAME
    2) Team must be comprised of AT LEAST 3 members of Spring 2015 Team
    3) Team roster must be submitted by the published deadline

    Registration and payment this year will be the same as the last Spring Mud Run. TEAMS WILL BE MANAGED BY THE REGIONAL MUD RUN Qs! You register as an individual and then coordinate with your Regional Mud Run Q to form your team. DO NOT CONTACT F3MudRun@gmail.com or Heist regarding changes or setting up your Mud Run Team!!!! ONLY your Regional MudRun Q should be contacted for this.

    Registration fees are $55 per person and the DEADLINE IS SEPTEMBER 12TH 2015. This deadline is based on how Eventbrite reimburses us. Registration is considered a “hard commit” with NO REFUND should you be unable to compete. If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find your replacement.

    Transportation to the race is your responsibility. Coordination of charters/buses/road-trip refreshments should be coordinated through your Regional Q.

    We will continue honoring Operation Enduring Warrior with a donation from F3 Nation. They support wounded soldiers, particularly amputees. If you saw them at previous Mud Run presentations, it was powerful. Several members of their group compete with prosthetics and one has no legs at all. There will be a block on the registration form to make a donation. $10 per person as an add on is suggested, but donating more, less, or nothing at all is ok. It’s completely optional. We presented OEW with a Check for $5000 at the Spring Mud Run and we are hoping to make another check presentation at the Fall Mud Run (GOAL to exceed $5,500).

    Regional Mud Run Q’s:

    Florida:
    Jacksonville:———————-BigBird
    Georgia
    Atlanta:—————————-

    North Carolina:
    Asheville:—————————GoodLuck
    Charlotte MECA:——————Chicken Strip
    Charlotte Metro:——————-
    Charlotte North:——————-Mortimer
    Charlotte South:——————-Mermaid
    Foothills:—————————-Abraham
    Gastonia:—————————Bandit
    Greensboro:———————–
    Greenville-NC:———————CousinIt
    Chapel Hill:————————-
    Sandhills:—————————Vault
    Shelby:——————————GoGreeneGo
    Wilmington:————————-
    Winston Salem:——————–

    South Carolina:
    Anderson:————————–
    Bluffton:—————————-Gambit
    Charleston:————————Dugger
    Columbia:————————–Myrtle
    Fort Mill:—————————-OldBay
    Florence:—————————Foxy
    Greenville-SC:—————–Flay—-and—- Iceman
    Greenwood:———————–Juggernaut
    Hartsville:————————–ChuckyCheese
    Lake Murray:———————-FireDaddy
    Lexington:————————–ShadesOfGray
    Myrtle Beach:———————-OneCall
    North Augusta:———————
    Spartanburg:————————
    Summerville:————————Picasso
    Sumter:——————————-Waco
    Winnsboro:————————–Doobie

     

    Finally, we have set up a dedicated email account for Mud Run issues and coordination. Please use it!

    LINKS

    MUDRUN REGISTRATION (F3 SIGN UP HERE FOR MUDRUN):
    https://f3mudrunfall2015.eventbrite.com/

    Email Address for questions/issues:
    F3MudRun@gmail.com

    F3 MudRun Twitter account (FOLLOW THIS FOR DAILY TWEETS/ UPDATES):
    @F3MudRun

    Operation Enduring Warrior:
    http://www.enduringwarrior.org/

    USMC Mud Run (DO NOT SIGN UP VIA THIS LINK, this is just a general FYI link about the mudrun):
    http://www.ultimatechallengemudrun.org/

    Some very helpful course knowledge items, especially with the new guys. Be as prepared as possible and know what you’re in for (provided courtesy of Bolt)!

    Spring 2015 actual Course video: https://www.youtube.com/watch?v=RkDYciKY1fc

    How to beat the Mud Run obstacles: http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/

    The Wiki Mud document: https://docs.google.com/document/d/111l7-UMkAzHeQtrBiThDGkN5gh2Mg6Lhoz4yhfSGrRo/edit fromhttp://f3nation.com/2014/03/16/the-wiki-mud/

    FAQ:
    1) When do we have to be at the race? All expected to be at our tent at 7:00am to be ready for pre-race BOM.
    2) When will we do the BOM? Before 7:30am.
    3) When does the Race Registration Tent Open? Registration tent open at 7:30am and ALL 4 TEAM MEMBERS MUST REGISTER TOGETHER.
    4) When can I pick-up my T-Shirt from the F3 Tent? AFTER you team registers at the Registration Tent.
    5) When does the race start? First teams off at 8:30am, then teams staggered after this time until a bit after 9:00am.
    6) What do I do AFTER my team finished? Pat yourself on the back then head straight to the F3 Tent!
    7) How long do I have to stay at the F3 tent? Can’t believe you would ask that, BUT PLEASE stay there until 11:00am. We will take our final Pax photo at 11:00am and want all to be included!

    More to come soon. Go Register!

    Aye!

  • Grand Old Duke of York

    Pre-Rock: 30x SSH, 20x Don Quixote, 20x IW, 30x arm circles (15x each way).  Get Rocks.  Grand Old Duke of York OYO: 10x: over Mt. Everest, then Burpees (10..9..8…1), back over Mt. Everest, 10 bench press with rock.  Tummy tucks: 40 LBCs, 30 Putins, 20 Dolly, 20 flutters, 15 LBCs with rock.  Mosey to rock pile, then race to flag.  Thanks for tolerating a geezer as Q.