T-Claps to Heisenberg and his EH of YHC 3 years ago on this
day. The Gloom was a hot one when YHC arrived at the Peristyle with a yeti and
absolutely no idea what he was getting in to.
Bubba was the Q and brought the Pax up the loop for a hot, no shade,
warm up. When then traveled to the
bridge outside Cabrini for a merkin/plank jack ladder. YHC was the six all morning and the words of
encouragement (although they fell on deaf ears b/c I didn’t know what FNG was
but nonetheless) were reassuring. A silver-haired
man in a UGA shirt moseyed back w/ YHC to a large COT; without him being there,
YHC would’ve gotten back in the truck and went home. In the COT, Heisenberg tried to push the
Rolling Elvi correlation in the FNG naming ceremony; but the Bogey only heard “Chalmette”
thus Da Parish was brought into the F3 Nation. YHC wants to thank all the PAX that were there
that day; b/c I found my new gym, and later did I learn how much more F3 truly is.
YHC loves the new gym.
There are no dues; but the only payment is the downpainment and the
opportunity to Q. The best way to pay back
what you are given is to be a leader.
That is why every year, YHC marks the calendar for August 27 as the QIC. Without Yankee, Bubba, Heisenberg; that first
day would’ve been a terrible experience with no return. A F3 Beatdown is not complete without all 3
F’s; Fitness, Fellowship, and Faith.
The Thang
Run the traditional 610 Stomp Route up the Bayou. Every 6 minutes turn around and run back to
the 6 and complete 10 Burpees together, LNMB.
Thank you Belloq, Jesus Juice, and Uncle Si for the F2
during the run; and thank you F3 for the opportunity to lead.
Your Humble Correspondent,
Da Parish
Molesking – On 8/27/16 YHC weighed 258.5 lbs, 29% Body Fat
and 34.1 BMI
Kudos to all the men on the Northshore this week who responded to the ringing of the Cowbell this pass Saturday.. Tuesday produced 8 men with Zoolander back at the weekly post bringing out an FNG “Handy”, 10 on Wednesday with the Manny making a Gipper appearance and Maverick back in the mix as well and Thursday brought out the likes of Akbar with his virgin post at the Scramble.. All in all a great week at the posts and had our “EiEi” posted it would have been even better… Site Q took the helm to lead the PAX on this slightly less humid Gloom.
Warmarama
10IC Good Mornings, 20IC SSH, 10IC Torso Twists, 20IC Imperial Walkers, 10IC Scorpion kicks and 5 Burpees OYO..
Thang
T-👏🏻 to Steve for posting although not able to run he stayed at the AO completing some Merkins, Manmakers, Freak Nasties, Core, etc. etc. The 3 Stallions quickly jumped out the gate and began their galloping as 3 Clydesdale’s trotted in the back..
Stallions Bushwacker, Cowbell and Water Pik finished with a high sub 7 pace and rejoined Steve for some of that Core work as the Clydesdale’s came in around high 9s. With a debatable 7 mins remaining YHC brought the PAX over to the exercise equipment for 2 rounds of 7 various movements. 5 pull-ups controlled the rest which consisted of Burpees, Plank Jacks, Chest press, Knee ups, leg raises and Freak nasties..
Count, Annouce, COT
YHC prayed the PAX out with tribute and remembrance of the lost from Katrina 14 years ago today..
Thanks for following my lead and 👊🏻💪🏻✌🏻 Till the next Gloom!
On 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary.
What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships.
To celebrate the 1 year anniversary, 4 of the core men that were part of Master Melvin in the beginning led 10 minutes each of the total workout.
9 total PAX braved the 0500 calling including one FNG.
Opening
Fracsac opened the 0500 workout with some warm-up exercises.
Then the group moseyed over to the large parking lot where we remained the rest of the workout.
First Workout
Thighs led the first workout with a unique challenge. With a 1 year anniversary in NOLA, we had to celebrate with some Mardi Gras magic. So, with the help of an ‘ancient Zulu King’, Thighs brought Mardi Gras cups each engraved with a unique workout and reps. As the PAX pushed out in a very wide circle, the Mardi Gras cups were laid randomly in the middle. On your mark, get set, Go, the PAX raced to the middle grabbed a cup, returned to their place and performed the reps/exercise indicated. The goal was to collect as many Mardi Gras cups as possible until time or cups ran out. At the end, TripleShift and T-Square had accumulated the most at a whopping 6 Mardi Gras cups.
35 Cups; w/ equal amounts of cups having the following:
10 – Burpees
20 – Merkins
30 – Squats
10 – Jumping Lunges
20 – Bobby Hurleys
Second Workout
Then T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.
As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.
Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.
Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.
Third Workout
FroZone took over at this point. He led us in some suicides that kept our heart rates very high.
First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.
Next set, required 10 jumping-lunges at the end of each suicide.
The final set, required 10 Bobby Hurleys at the end of each suicide.
With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.
Fourth Workout
Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…
100 – Merkins; each partner doing 10 at a time while the other planks
200 – Squats; each partner doing 20 at a time while the other Al Gores
300 – LBCs; each partner doing 30 at a time while the other does 6 inches
When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.
At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.
Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!
It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.
Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin
12 PAX were greeted with the perfect mix warm, muggy, and damp conditions at the new UNO site on Monday. Ideal setting to sweat out the celebratory weekend beers from a kinda-stellar Saints preseason victory on Sat followed by our little league dudes lighting it up in Williamsport on Sunday. YHC encountered Belloq upon arrival where we gazed upon the intramural fields at UNO, recalling our time spent out there mid-90’s playing sports for our respective fraternities, oftentimes with a cold beverage in one hand and football in the other. Yes, those were some glory days, but I think it’s safe to say we’re probably both in better shape now than we were then, at least we’d find out in the next 45 min. Perhaps our real glory days still lie ahead?
YHC stepped in to Q the day before, filling in for Holy Grove who originally stepped up to help lead, but is on IR and hopefully will be back in the fold soon. Quick warmup included paying a little homage to the Easbank All-Stars for playing strong, displaying great teamwork, and making Louisiana proud. Scores = rep counts. YHC is no ESPN commentator but did my best with a recap of the LLBWS:
SW/LA vs W/Hawaii 2-5 2 SSH- 5 Burpees
LA vs NW/Oregon 3-2 3 WM- 2 Burpees
LA vs MW/Minnesota 10-0 10 AC
LA vs MA/New Jersey 4-1 4 Side Lunge-1 Burpees
LA vs SE/Virginia 10-0 10 PP
LA vs W/Hawaii 9-5 (US Final) 9 IW- 5Burpess
LA vs Carribean Region 8-0 (LLBWS Final) 8 GG
Next up, time to pay some even greater respect to Staff Sergeant Edwardo Loredo by knocking out the Loredo Workout, a Crossfit favorite and the “preseason” workout for the F3 Iron Pax Challenge.
6 Rounds
For Time:
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
Given the rainy forecast, YHC mapped this out to be done near the overhang at the front entrance to the UNO HPC Building, aka Chamber of Horrors, using the parking lot as our 400M lap, verified by Google. As the PAX started churning away, there were some pros and cons with our site. Pros included lots of dry pavement and a steady flow of puzzled student athletes tricking in the building for training. Cons included a rather slippery sidewalk for the walking lunges (hindering form for some) and what appeared to be a rather long 400M lap, despite what Google said. Anyway, we plowed through and several PAX pushed extra hard. T-claps to Shorty and Shuffles for blasting out of the gate and setting the bar…and t-claps to several others that YHC saw digging deep. All PAX managed to finish before the bell rang, with times ranging from 27:48 to 36:ish minutes.
Great job knocking out a not-so-pleasant WOD. September is going to be a looooong month, especially if one opts to do the Iron Pax workouts multiple times per week. Hopefully we’ll all be faster and stronger come October….the H8 should be chump change. We capped things off with a COT. Afterwards we officially named the AO “Chamber of Horrors” which is the old nickname for the adjacent HPC building which has seen many a sweaty athletes and students alike for the past 50 years.
NMM:
It’s nice to have dry-ish feet.
Pop Tart killed it and is filling Smooth’s shoes as a front runner.
T-claps to Shorty for knowing when to listen to your body/stomach and throw in the towel. With other PAX recently going down or feeling ill mid-workout, a new addition to the Lexicon has been proposed by Da Parish…..Kenny Rogers (verb?) – Knowing when to hold em and when to fold em.
T-claps to the PAX for posting and supporting the new AO. We pay back F3 not only by leading workouts, but by continuing to grow and spread the footprint…just like several guys did here when they kicked things off in NOLA.
“U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.”
Thanks for the opportunity to lead and the motivation to keeping getting out in the gloom.
Being called in as a last minute backup can go one of two ways: either you’re a little stressed because you have to plan a beatdown quickly, or maybe the opposite, a little too relaxed, shirking that preparation because… hey, you’re the backup, what’re they expecting?
Now, I’m not gonna say that YHC came wholly unprepared, not my style. But preparation was …light.
We already knew Pik and Wacker were out this morning, so Shooter and I stood in the darkness wondering if it’d be just the two of us. Then we saw Cowbell’s truck coming in hot… or at least, we thought it was Cowbell’s truck. It came and went. Hmm. “I guess that wasn’t Cowbell,” I say to Shooter. “No, that was him,” he responds. And sure enough, the car returns after pulling a three-point turn and Cowbell pops out. Hmm. Well, it is early in the morning, no judgement here.
Warmorama: Torso twist, arm circles, SSH, IW’s, high knees, and butt kicks, all x20 IC.
Thang: Mosey a whopping 20 feet to the edge of the basketball court for a mix of suicides and AMRAPS:
Full court suicide
1 minute of merkins
Full court suicide
1 minute of BB sit-ups
Full court suicide
1 minute of jump tucks
Full court suicide
1 minute of one leg lateral hops, another minute for the other leg
Full court suicide
1 minute of Aussie pull-ups
Full court suicide
90 seconds of plank jacks
Lunge walk half the court, bear crawl back
1 minute of shoulder taps
Full court suicide
Over to center court for a rousing round of Burp n’ Merk (ascending merkins with each burpee), up to 10. Shooter requested we descend back down to 1, as real men would, but time was short.
Closed it out with some Mary, little manny crunches, hello dolly’s, x 25 in random cadences.
COT and Shooter prayed us out. A sincere thank you for the opportunity to better myself with good men like yourselves.
Inspired by Chewy’s spate of back to back to back blasts, YHC figured it was time to put some fingers to the keyboard. I love to read these things, so why have I shirked my duty for my last 3 Q’s?
Alright, let’s forget the counts just this once, as I’ll be lucky to get the rest of it right:
Warmorama – SSH, IWs, Cherry Pickers, arm circles, air presses, etc.
And finally, high knees until called, then drop for a burpee…. round the circle we went, a few times.
Thang: Over to the pull-up bars, my favorite feature of the marsh. One man does 5 pull ups, while the rest of the pax does flutters. 5 rounds of this, (that’s 25 per man for you non-mathematicians) and then on to hanging knee tucks. 10 per man this time, while everyone does J-Los. 3 rounds here of this.
A long mosey from the warm confines of the Marsh to the warm expanse of the lakefront. Oh, forgot – we sprinted a few of those blocks. Maybe… 2? Then hit up the sea wall for none other than: Step Ups, Freaks, Bulgarians, Freaks, Step ups with Knee Raises, Freaks.
Over to a grassy spot for some Captain Thor, 1 sit-up to 4 putins, up to 10/40. This was Cowbell’s virgin Thor experience, he seemed to enjoy.
Mosey back to the Marsh, this time stopping at each corner to do 10 merkins. Switched it up each block, alternating between wide, diamond, T, and your plain ol’ average merkin.
COT and Cowbell prayed us out. Thanks gents for the opportunity to lead, and for keeping each other sharp. Love to start the week out here with you guys.
6 Pax showed up on a cool Tuesday morning. Disclaimer was given and repeated several times so we didn’t have a repeat of what happened on Friday (See BB)
Mosey over to Loyola for Warm up
SSH x 20
Self Love x 10 (Some guy named “Yankee” showed up)
Grass Grabbers x 10 (Lots of Mumble chatter from Yankee)
Mountain Climber x 20 (Finally some silence)
Peter Parker x 20
Arm Circles x 10 Backward
Arm Circles x 10
Mosey to WPM. Backward run up the incline. Forward run when level. Stopped at every level for a 2:00 static hold. Pax were told they can stop whenever they want if they do burpees to finish out the 2:00
1st level plank
2nd level wall sit
3rd level flutter kicks
4th level Al Gores (Mumble chatter from JV saying things like “It’s all about the legs apparently” and “So much for getting a FULL body workout)
5th level forearm plank
Down the stairs and over to the Tulane quad.
Wilt Chamberlains 100 LBCs
100 yard (ish) run
100 Real Freddie Mercuries
100 yard (ish) run
Repeat cycle but with 50 of each exercise
10 Burpees OYO
Mosey to flag
Announcements: Please stay hydrated and always make sure you are not overworking yourself. Update contact list on Q sheet and include ICE numbers. Brown Bag said that beer is a great recovery drink… then something about new releases
YHC had plans for his 52nd birthday Q at Rock City (hint: what other workout option includes the number 52?). But Sunday night, Hawg posted the Iron PAX Prelude. And Tanner jumped in immediately – “Hey Rudy, lets do this!” So what option did I have? The belated 52-birthday-Q will have to wait…
19 PAX were greeted by a typical humid August morning. Disclaimer issued, then mosey to the water fountain on the north end of the track. Circle up for a quick warmup (some Windmills, Grass Grabbers and Open/Close The Gate). Then explain the drill.
6 times. 24 Squats, 24 Merkins, 24 (2 count) Lunges, then run 1 lap (a full lap, not a “Rudy” lap where you start late and end early). For Time – so push yourself (but make darn sure to hydrate!). Go.
Billy Goat knocked it out of the park, coming in somewhere around 25 minutes. Hawg (barefeet and all) came in 2nd, followed by Mahatma. Nice work, gentlemen!
As PAX finished, they gathered at the end line to cheer on the other finishers. Special #TClaps to Cheese Fries and Boo Boo who powered through to completion while we were moseying back to the flag. Way to persevere and keep after it!
COT: count-off, name-o-rama, intentions and prayers for guidance. Then Hawg persisted in getting a few more people registered, and get our times logged.
IronPAX Q makes for a pretty easy preparation. Thanks, F3 Greensboro!
The rule of thumb is “Plan for the expected. Prepare for the unexpected!” Seems the unexpected has besieged us more than our traditional morning strolls in the park. Today was one more of those days. Q was unconfirmed and a no show, so YHS, picked up the shovel and dug ourselves into a hole.
Quick mosey into a warm up, SSH (do we know anything else), Imperial Walker Squats (it had been a while), Arm Circles Seamen Style, 10 Burpees OYO as King Kong counted arm circle in an offensive matter. Quick survey of those registered for Iron Pax Challenge, all but Nip Tuck have registered. So for Nip Tuck 10 more Burpees OYO. Back to the track and mosey.
At the Row Bars we broke into 5 groups of 5. The count was 10 Peter Parkers with an Merican in between each knee to elbow, 2 was 1. Meanwhile a group did squats, lunges, rows, and russian twist.
We continued to mosey, on ways for a ring of fire. Did Mericans in sets of 10, setting it around the circle in both directions from YHS.
Back to the track with alternating Sprint and Mosey between the running men to the fountain. As YHS was gimping along, requested the fastest of the pride come sweep up the six. Around the fountain we gathered for some One leg and Opposite Leg step ups, Dips, and Declined Mericans x10 w/ Shoulder Taps 2 is 1 x10.
Back to the to Sprint and Mosey to the Mary Green as before. Hello Dolly, Rosalita, Box Cutters, J-Lo / Pickle Pounder, and Doctor W (Jingle Vader your presence was needed).
We attempted an Indian Run to the pull up bars. In the process we ran down two group of ladies running. It is never our intention but I have been told we can be like fat people on a SouthWest flight. Where the fat bodies sit in a row, lift the middle arm rest up and dare you to sit next to them. When we are doing 2 lines of IR we need remember to share the track. In this instance we did a poor job of sharing. The first duo completely freaked out almost began to cower swallowed by the passing pax , the second group of 4 or 5 also freaked but joined in liked the idea of an Indian run.
Wanted another pearl but we were running out of time so proceeded to the flag and COT.
The work out blew! Not original! Not Exciting! But we got it done. We were prepared because we planned pushed ourselves previously in the gloom. As you prepare for your next Q, next Sad Clown meeting, next lunch, I challenge you to ask yourself what could go wrong and make your plan for what you will do. The situation will make you a HIM!
BrushBurn, G Spot, Nip Tuck, King Kong, Angie’s List, Reluctant Yankee, Tube Steak, Gabrielle, Saban, Bartman, Bones, Willy, Organ Grinder, Squeal,Brown Bag, Peppa, Chowdha, Sand Bar, Tinkles, Quarter Pipe
