F3 New Orleans

Category: Backblasts

  • Metry Boys Prepping for H8

    Revsox was on deck for the Q, but had a conflict and requested a sub two days out. YHC and Mahatma volunteered to cover, but YHC got the nod with a courtesy deferral by Mahatma. Walleye crossed the border and made the trek to unfamiliar territory. He got a starlight tour of the AO after getting turned around within the park, but he made it to the flag on time.

    Warm-up

    The PAX moseyed over a small hill to the nearby field for the following warm-up, IC: SSH x 25; Hillbillies x 25; Arm Circles x 10 (each way); Grass Grabbers x 25 (double time); Mountain Climbers x 25; Abe Vigodas x 15

    Thang

    Mahatma expressed an interest in some hill work. YHC was on the same page to help the Metry PAX prepare for H8. After a short mosey across the field, the PAX stood at the base of the tallest hill on the AO for a little Dora 1-2-3. The PAX was separated into a two and three-man group. The PAX groups took turns sprinting up the hill, completing three burpees, and jogging down the hill to the second group, while they collectively completed 100 Catalina wine mixers, 200 American hammers, and 300 LSS. There was a bit of pause at the beginning over the number of Catalina Wine Mixers, but T-claps to the PAX for pushing through and not accepting the offer to modify to less mixers.

    After completing the Dora workout, the PAX sprinted up the hill as a group, bear crawled to the other side, and jogged down the other side. Plank and wait for the six. The PAX moseyed to the outdoor gym for some circuit training as follows: 10 knee-ups (timer), dips, rows, WWII sit ups, and merkins. With time running out, the PAX did the following Mary, IC x 25 each: flutter kicks, LBC, and penguins.

    A quick mosey back to the big hill for a sprint up, bear crawl across, and jog down. Plank and wait for the six. Mosey across the field, over a small hill, and back to the flag. For the last six minutes, Walleye and Triple Shift lead the PAX in several Yoga-based stretches.

    COT

    Namerama, announcements, intentions, and closing prayer.

    Life doesn’t always give us advanced notice. As effective leaders we need to be prepared to step up and lead under any circumstances. This was my third Q and I agreed to sub Q to challenge myself with piecing together a beat down on shorter notice than a scheduled Q. I’m still learning to manage time within a beat down, but practice makes perfect! Thanks for another opportunity to lead and for being good followers. It’s truly an honor.

  • Northshore Convergence – 3 Year Anniversary

    We all come to F3 as individuals, men with our own past and our own unique stories.  But we all share one very similar story, which is the story of our first post to an F3 beatdown.  This story usually involves a little fear, a lot of pain, and in some cases, a splash of merlot.  My story took place at Grandmother’s House (before it had a name), and I can be honest and say it was filled with trepidation: Will I be able to make it through this?  What if I don’t like some of these guys?  Are they going to ask me to lead part of it?  And why the heck am I up so damn early???

    Everyone knows how the story goes – YHC was accepted but quickly pushed to be a better man in all aspects. That impact – an effect felt on all F3 brothers – is what we came together to celebrate on the Lakefront today. F3 has now been thriving and changing men on the Northshore for three years now.

    A few lucky Southshore men arrived early, unaware they’d get roped into a 2 mile pre-thang. Back at the flags (four flags this morning), YHC gave a quick welcome and disclaimer, and we got this thing started:

    Warmorama:

    Three years, three sets of 8-count bodybuilders.  Founding year 2016, so 16 reps of each.  Sprinkled some standard warm-ups in between:

    • 8-count bodybuilders x16 IC
    • SSH, IW’s x20 IC
    • 8-count bodybuilders x16 IC
    • Toe Touches, Windmills x20 IC
    • 8-count bodybuilders x16 IC

    The Thang:

    3 Stations for 3 Years: Every Man Leads

    Leadership is one of the skills F3 hones that YHC is most thankful for. It’s also the thing YHC was most uncomfortable with those first few weeks. These stations were meant to honor the leadership impact that F3 spreads.

    The PAX was split into three groups, with three leaders picked for an impromptu lead at each station. The leader got two minutes to come up with a routine while the rest of the PAX circled up for Peter Parkers x15 IC, Shoulder Taps x15 IC, and Merkins x15 OYO.

    If memory serves, here’s what each leader had us performing:

    Station 1: The Gazebo, led by Sparky Time

    Freak Nasties x10 IC, Step Ups x10 IC (each leg), Squats x10 IC, repeat.

    Station 2: East Swingset Pad, led by Jose 10k

    Squats x10 IC, Jane Fondas x10 IC (each leg), Lunges x10 IC, Monkey Humpers x10 IC.

    Station 3: West Swingset Pad, led by Russo

    Little Manny Crunches x10 IC, Six-Inch Exercise x10 IC, Crunchy Frogs x10 IC. (Pretty sure there was something else in there….)

    Mental and Physical Toughness with Fracsac

    Next up, the baton was passed to Fracsac for a little taste of the Southshore. He told us of his recent Spartan Race with Triple Shift, how challenging it was, and how F3 had prepared him both mentally and physically.  So this next pearl would exemplify both. 

    The physical part was an Indian Run (PAX split into 2 groups), where the man sprinting to the front would yell out an exercise, the PAX would quickly disperse and perform 5 of said exercise (burpees, jump squats, derkins, one-armed merkins, to name a few) before getting back in line and continuing the run.  Halfway through we were stopped for the mental exercise: perform 21 SSH’s, with only the first 10 called out in cadence.  If one man fails to halt at exactly 21, there was a penalty of 30 burpees.  After some mumble chatter about who’s cadence was the correct cadence, we all performed the penalty burpees. The Indian run then headed in the opposite direction, with the same mental exercise waiting at the end of the line – this time 17 SSH and only 6 called in cadence.  Another failure and another 20 burpees were in order.

    Team Races: Pushing Each Other Forward

    YHC took the final pearl with some competitive team exercises. This section was cut short due to time, so we did one quick hopscotch race: the original three teams lined up in plank position, with the last man rising to bunny hop over the rest of his team, and then drop back into plank position. Teams finished once their last man crossed the finish line – the infamous lakefront shaft.

    The two losing teams would need to do a penalty exercise, but the true winning team would never be known because there were some last-second shenanigans on all three teams as they neared the finish line. So we all performed the penalty together: the 8-count exercise known as Absolution.

    Mosey back to the flag, where Shooter led a very abbreviated Mary of planking before we called it.

    COT: Count-o-rama, name-o-rama, naming of an FNG (welcome Stockboy!) and Triple Shift led us in a prayer of thanks.

    Coffetería brought out a few of our injured brothers, with Butt Splice, The Manny, and Tanked Up joining us. T-claps to our Southshore brothers for making it across the pond to make this a true convergence, it wouldn’t be the same without you guys. And t-claps to all the guys who led today, it’s an honor to work beside you men. SYITG.

  • Cool, wet foggy morning. Two groups met today

    April 6, 2019. 

    Showed up at 6:45 and no one else showed until 7:10. By that time I’d already made a deal with Dennis that I might just work out with them this morning.  Dennis and his group have been meeting near us at the Knoll doing their exercise routine. Shangeaux’s daughter sometimes works out with them. We all greet each other every Saturday and enjoy his dogs that get so excited when the run or when the stop running.

     Then Big Easy showed up and then Banjo and then about 8:00 Shangeaux miraculously found us way out in the far east end of the park where we’ve never been, and stayed the course with us.

    Since our group was small we just decided to work out with Dennis, Paul and Gerald and of course Dennis’ 3 dogs, today.   Dennis seems to be their exercise leader. Since I had asked to join him I opted to let him lead his group and we would just try to go with his lead.  He moseyed us all northward on the walkway toward the bridge where we store all our coupons in the creek. We crossed the bridge and went NE towards the tennis courts. There we did a variety of lunges and skips, both sideways and forward and then backwards. We did Kariokes back and forth from the big oak tree to the concrete pad with the water stub up.  We eventually ran all the way to the building to the East with the water faucets, near the playground equipment. Rested there a minute. Then walked from their to a place at the far East edge of the park, beyond the soccer field. From there we did a variety of relay runs from a point on the trail to the south near a green carpeted exercise spot about 10×8 feet. Did a variety of exercises on that green mat.  Then did more relay runs back and forth along that eastern end of the running trail, which is also very near Highland Road.  Ended with a full tilt run from the a point along the creek to the nearest picnic table pavilion which is about ¼ mile away.  We then all walked back to the parking lot pavilion.  We did not have our usual COT or namarama since we really just joined their group for the morning. 

  • RED Friday: The Wittman Hero WOD

    Our prayers go out to our brother Hawg as his mother went home to Jesus Christ after a battle with cancer. Pray for Hawg’s family and especially his father during this time.

    Since Hawg is returning from Arkansas today, YHC picked up the Q for our monthly RED Friday Hero WOD at the Uptowner. YHC searched through Crossfit and F3 workouts for the ideal Hero WOD this morning. After some searching, the perfect workout was discovered.

    On Feb. 4, 2018, Hawg led the first RED Friday workout at the Uptowner with a grand total of 4 participants: Hawg, Big Rock, Little Rock, and the Wall. Hawg muscled through the workout as the Lone Ranger and finished the goal of 7 rounds. Since Hawg was out of town, YHC thought it was appropriate to give the Wittman WOD a second go.

    The Warmup

    28 SSH

    20 Hillbillies (YHC’s form was better than ever after spending two days in Paragould, AR with Hawg’s clan)

    15 Side Lunges

    The Thang

    15 Kettlebell swings with a little rock

    15 Power Cleans with a big rock

    15 box jumps on the Uptowner Wall

    Goal: 7 rounds

    The Results

    Today’s results are a testament to the importance of pushing one another to improve and iron sharpening iron. None of today’s Pax is in the same league as Hawg. Most workouts Hawg stands out as a man among boys as he leads in his flip-flops. YHC was certain all would fail to finish since Hawg only completed 7 rounds last Feb. Everyone hit 8. Hand Grenada finished 9. YHC finished 9 minus the box jumps on the last round. Fast Tax and Riggs finished 8 rounds. My assumption is the accountability of the Pax adds 2 rounds (maybe 3).

    The Honor

    Today’s workout was in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

    Thank you for the opportunity to lead. Be in prayer for Hawg’s family and Fast Tax as his father struggles with Parkinson and Dementia.

    SYITG

    Rev Sox

  • My 45 minute birthday party

    Party of 16 was ready to celebrate my birthday one day late.

    Gave the necessary disclaimer and off we went.

    Mosey around the fountain and circle up in the grassy area for:

    COP #1: Warm Up

    31 X SSH

    31 X IW

    31 X PP

    15 X JLO

    15 X LSS

    15 X Windmill

    Mosey down to the lakefront to get a little mid post Mary in:

    5 X LBC at Lightpost 1 increasing reps by 5

    continue until reps = 40

    Mosey further down the lakefront to a parking lot between the shelter and levee for:

    7 of Diamonds- pax split up into 4 groups, 2 on top of the levee, 2 in the parking lot- to make a diamond, or rectangle, or square….

    Perform each exercise, rotate, and increase next exercise by 7 reps.

    7 X Burpees

    14 X Flutter Kicks

    21 X Merkins

    28 X Can’t Remembers

    35 X Squats

    28 X Can’t Remembers

    21 X Merkins

    14 X Flutter Kicks

    7 X Burpees

    Mosey to a grassy area for:

    COP #2: Jack Webb

    1-10 Merks with 2-20 Air presses

    Time to head back to the flag, we moseyed along the lakefront with 2 sudden change stops of 5 X Burpees OYO.

    COP #3: Mary & Light Stretching

    31 X American Hammer

    31 X Crunchy Frog (crowd pleaser)

    Mosey across the street to the flag

    Countoff, Name-o-rama, announcements, intentions, and prayer

    Welcome El Capitan!

    Thanks for letting me lead again,

    Cowbell


  • AKA, Patiently-Waiting Penny

    For the nearly three years that we’ve been coming to the Justice Center parking garage, she has been there.  Waiting, presumably, to clock in across the street.  But why two hours before?  Where does she come from?  What is she doing on her phone for two hours?  And why the heck does she leave her car running even in the greatest of weather?

    These questions and many more may never be answered.  And that is as it should be.  For Patiently Waiting Penny (AKA, Smartphone Stalking Suzie, Carbon Monoxide Camille, Facebooking Fanny) is an enigma and should remain one – something for the PAX to ponder as we  shuffle backwards up the parking ramp.  As such, a portion of today’s beatdown was dedicated to our most ardent, yet involuntary, fan.

    Warmorama: 

    Arm circles x15, toe touches x15, IW’s x15, Abe Vigodas x10, air presses x25, SSH’s x20, all IC.

    The Thang:

    Started with a mosey to the Taj, to do a riff on last week’s parking garage exercise: the pax is divided in two, with each half headed in opposing directions around the building.  Bunny hop the east/west sides, bear crawl north/south.  At the meeting point on the opposite side, we did 8-count bodybuilders 10x.  Head back the same way, and did another 8-count exercise, absolution.

    Next up, mosey to the bottom of the parking garage for a SCOP (semi-circle of pain): The Penny.  The Penny consists of the stupidest and most awkward-looking exercises in the exicon.  These are the exercises that are not suitable for the public eye.  But of course, with the amount of time Patiently-Waiting Penny has already put in with the Pax, she is practically one of us.  So we opened our circle to her and performed the following:

    • Goofballs x20 IC
    • Smurf Jacks x20 IC
    • Star Jacks x20 IC (look out PAX, YHC has a new favorite!)
    • Howling Monkeys (each man performs 10X IC monkey humpers while the PAX holds their ankles)
    • Wife Pleasers x20 IC
    • Hello Dollies x20 IC
    • Rosalitas x20 IC
    • Pattycake Merkins x20 OYO

    Having amused YHC, we moseyed (then sprinted) up to the top, where we then began a Bataan Death March.  Well, more of a Bataan Death Loop as we circled until each man got his burpees and sprints in.  Then a short Indian run back to the flag for…

    Mary:  Crunchy frogs, flutter kicks, and Freddie Mercuries, all x20 IC

    COT and Shooter prayed us out.  Thank you gentlemen for the push and for indulging me today’s lead –  I appreciate it!

  • No Rain

    90% chance….whipping gusts….but no rain! No fishing or camping either, I might add (and you call yourselves Ragnarians).

    As expected, the reliant visages of Waterpik and Garfield greeted YHC as he rolled up. With another three amigo post apparently in store in store for the scramblers, it was a pleasant surprise to see Burgundy join us to give his recovering leg a little work.

    WARM UP

    Torso Twists x10

    Toe Touches x10

    Cherry Pickers x20

    Imperial Walkersx10

    High Knees x10

    Fire Hydrants x10 r/l

    Scorpion Kicks x10

    THANG

    The regular route was run, an we ran into the regular runners along the route. The 4 scramblers held together as the PAX all participated in the ramblings of early-morning mumble chatter. A slightly deceptive 8:41 was the pace, and as we returned to the flag, Burgundy exclaimed that there was no rain! “BOOM,” retorted Mother Nature!

    THANG PT2/Mary

    Inspired by both Shooter and Coconuts, Q had a mind to insert a plethora of burpees for the rest of the beatdown. However, 2 rounds of 10 burpees on the minute was all the painment Q decided to dish out. We did follow up with some calming stretches and some iso ab work.

    COT

    Burgundy lead us out with a familiar, yet always apropos theme of appreciation.

    While we saw no rain, we held no illusions as to the rest of the day. Gentlemen, enjoy this wet n wild Thursday!

  • Take Me Out To The Ballgame

    YHC was honored to perform my VQ at The Foundry today. Thankfully rain has held off for several days as I was concerned about possibly ruining the grass for the exercises I had planned. I had been bouncing some ideas around in my head and reviewed the entire Exicon to get some good ideas. Despite their absence from the Lakeview Clown Car today, Tclaps to Kuch (sickness) and YaMomAnEm (out of town) for providing suggestions, guidance, and allowing me to bounce ideas off of them. The remaining members of the LCC, Half Nelson and Abacus, happily joined along for what was hopefully going to be an entertaining workout.

    15 PAX gathered in the gloom today at the usual spot in Roosevelt Mall and after what could’ve been the shortest disclaimer I recall we mosey’d over to the track.

    THE WARM UP – all in cadence

    • SSH x 27
    • Windmills x 9
    • Peter Parkers x 9
    • Parker Peters x 9
    • Wife pleasers x 9
    • Left single leg wife pleasers x 9
    • Right single leg wife pleasers x 9

    Next we performed a “Cleveland Indians” run. Due to the size of the PAX (thankfully it was an even number) I opted to split into 2 groups as we ran towards NOMA then promptly continued the loop and headed back towards Falcon Field. Along the way the running group I was a part of realized the other group had dwindled from the initial 8 members down to 5. Some comments were made as we realized we were not following the motto of “No Man Left Behind.” Those PAX members who had already reached Falcon Field promptly decided to sweep the 6 and complete the run.

    Thanks to the Exicon I was able to determine what would be meat of our workout today. Since I am a baseball lover I thought “Field of Dreams” would be a great way to include a little bit of everything. After splitting inot 4 teams of 4 men instructions were spelled out.

    • Home plate group perform 18 burpees and would be our counter.
    • While group at home plate performed burpees, first base group performed squats, second base group performed merkins, and third base group performed LBCs. All of these groups would perform AMRAP.
    • Once home plate group completed 18 burpees they would “Chicago Cub” crawl to first base. At that time first base group would “Chicago Cub” crawl to second base, etc. until all 4 groups had completed all 4 stations.

    After a small amount of confusion on when to crawl, the PAX quickly understood the rules of the exercise upon my second attempt and completed without incident and most importantly without injury.

    After a 20 count from War Eagle we moved on to a timed team competition. PAX was again split into 2 groups. Group 1 lined up at home plate to run the bases. The first participant would take off and upon reaching second base would yell for the next runner to go until all members had hit all 4 bases. While Group 1 ran, Group 2 headed to left field for some walking lunges until Group 1 had finished. We then swapped and while Group 2 ran the bases Group 1 performed an exercise which looked like more LBCs. I realized afterwards I did not actually instruct this group on what to do while Group 2 ran the bases so they thankfully took it upon themselves to lead each other.

    Finish times:

    • Group 1: 1 min, 32 sec
    • Group 2: 1 min, 23 sec

    Since Group 1 had lost in admirable fashion they performed a penalty run along the warning track with a stop in center field for 9 burpees. Group 2 headed to the left field line for some celebratory Nolan Ryan’s. 9 reps on each side were performed in cadence followed by a plank and wait until Group 1 returned. Cowbell requested group to plank on elbows so his request was granted.

    With the PAX whole again we completed the workout at Falcon Field with 27 “Los Angeles” Sweat Angels. Mosey back to flag (or at least where flag typically is located.)

    COT – countarama, namearama, intentions both spoken and unspoken, and prayers of thanks.

    Thanks to everyone for allowing me to Q today and try something out at the baseball field I had been wanting to mix in. Now that I have my VQ under my belt I look forward to future Q’s.

  • Im a Virgin and this is my first time. April Fools, Fools.

    YCH was recovering from a loooong Hogs for the Cause weekend, sound asleep, when at 11 PM Yankee texted letting me know I had the Q in the morning. Somehow wires had been crossed and I had been under the assumption for weeks that my VQ was to be this Friday. Nope. I rose early Monday Morning and devised a plan recalling the dream I had that woke me at 2 AM and kept me up for an hour. In said dream YHC had lead the PAX through a beatdown but stepped into the latrine for a sec. Inside he was distracted by his Instagram feed and when he was done scrolling the time was 6:54 AM and the entire PAX had vanished with no COT. That shook me a little. Needless to say I was taking my VQ seriously.

    20 PAX assembled in the unusually late season cool gloom to greet me and after a brief disclamier we mosey’d to the grass near Exposition and Magazine.

    THE WARM UP

    • SSHx20
    • ACX10
    • RACX9 (Just to mess with Seaman)
    • WMx20
    • on you face for-
    • MCx20
    • Stay down. That means you Jingle Vader.
    • PPx20
    • PPx20
    • Merkinsx20

    Next we mosey’d to the rowbars and split into 4 groups.

    • Group 1 10 burpees
    • Group 2 Plank Jacks
    • Group 3 Squats
    • Group 4 Rowbar Pull Ups

    YHC then asked the PAX whether we should form 2 lines or one for a quick Indian Run to the fountain. 2 was the consensus so we took off in 1 very long Indian Run. Not april fools.

    AROD

    • YCH devised a clever idea for the next activity during the Indian Run. DORA spelled backward is AROD. DORA has only existed on the South end of the park until now. Flipped the spelling and the location. Clever, no? Muy. Anyway The Thang was to pair up and complete 3 exercises while your partner ran a loop around the side of the fountain area. I called some audibles. The first was to scratch 100 burpees. There is always Friday.
    • 100 Merkins
    • 200 Plank Jacks
    • 300 Dips (quickly modified to 100 after attempting post-merkin dips.

    After that we got in 2 lines and headed back South for a long half-assed Indian Run. Pulled over by the Prytania entrace to hit the grass and do some PAX choice Mary. I am sure I am remembering this wrong but here goes.

    • Reluctant Yankee- Low Country Crab (of course) (PAX eye roll)
    • Jingle Vader- Dying Cockroach.
    • Brown Bag- WW2 Situps
    • Nip Tuck- Might have been American Hammer?
    • Someone- LBC’s?
    • Bartman maybe Boxcutters?

    Finish up with Mary and wonder aloud about the time. Someone makes a cute remark so 10 burpees on your own. Another cute remark bring the total to 15. Not April Fooling today. Yankee did not do 15. Not April Fooling again.

    Mosey back to the flag with a sprint to finish out the last 200 yards. YHC pushed it a little early and flamed out before the finish. Might have been the self administered burpees. Might have been the 34 pounds of pork consumed over the weekend. Might have been the keg of beer. Probaly a little of all 3.

    Couple of minutes left so I have Brown Bag lead us in some Yoga during which he tells us all about how much better the view is when his personal Yoga instructer “Logan” is with him. Another collective PAX eyeroll.

    Countoff and Name-o-rama, not nicknames for God sake Tchip “Tchinkles” Roth. We welcomed Khakis who posted from some far away land. Feel free to tell me from where.

    Announcements-

    I tell everyone again this is my VQ. Apparently no one heard the first time. Everyone is surprised. Mostly due to the skill with which my Beat Down was dispensed but also due to the fact I have attend pretty religiously for 14 months and have slipped through the Q cracks.

    -Long, shadeless run at the Belle Chasse Navy Base “Need For Speed” 5k. Takes place 4/13. Static displays of aircraft and me in a heap at the end of the 10,000′ runway. Kenny Loggins “Danger Zone” will be blasted on repeat. Naval aviatiors will be wearing Ray-Bans, bluejeans and not much else playing sand volleyball. Peppa plans to buzz the tower and on and on.

    -Brown Bag sells beer and has new beer he is selling.

    -Speaking of beer, Urban South is having a YUGE 3 year anniversary 4/6. Lots of beer, crawfish and family friendly fun.

    -There may have been other which I have forgotten.

    Intentions are called, especially keeping Hawgcycle in our thoughts. Prayers are offered up thanking Sky Q for the ability to better ourselves and for the gift of our F3 Brotherhood.

    Thank yall for keeping me accountable and the opportunity to lead.

  • RC was “Peachless”

    No doubt it was a LONG fun weekend for many PAX – especially those working the Hogs for the Cause BBQ fund raiser. All we can assume is that after “BARKING” for team Deswine Intervention – Peaches was canned! Monday was cold and with the PAX restless realizing Peaches was a no show, I figured it was time to get moving. We moseyed to our normal RC warm up spot. Disclaimer was given for the group as this was going to be a PAX lead beatdown. Mahatma (initial QIC) set to ground rules, ALL would be called out to lead. The warm up began:

    All in cadence 15 – 30 

    • SSH – Mahatma 
    • Hill Billy Cow Bell
    • King Kong
    • WindMills Baby Face
    • Grass Grabers Madula
    • Arm Circles Screw Top

    Grab a Rock – Mosey to the open field

    Pax lined up for a 7

    KK called out ManMakers then run 25 yards for Bobby Hurley 

    RugaRu – Partner Dora – 50 cross over Merkins, 100 Curls, 150 Squats – While pax 1 starts exerciser, pax 2 runs 25 yards and back – switch and keep building toward the #.  

    Mosey back toward the rock pile BUT there was still time for a Ring of PAX where one by one each Pax lead an effort.   Memory loss- If you’ve read to this point feel free to update or send a shoutout through Mumblechatter and I’ll update. 

    Return Rocks – Mosey back to flag.

    COT – After count off and Name O Rama – Pax named and welcomed Swisher-Sweets.   Intentions and Prayers of Thanks.

    Honestly this is F3 at it’s roots – Men leading Men.  Great effort by all.