YHC had dreams of a legendary AO at the Fight Club in Kenner, alas his inability to EH guys over to Kenner resulted in one too many solo workouts, so he is shifting gears and moving this Wednesday workout from LaSalle Landing to Lafreniere Park. So Metairie, Kenner, and River Ridge Pax – sign up to lead Popeyes on the Q schedule.
Warm-up
YHC led the Pax on a mosey past the large gazebo in the middle of the park for a standard warm-up
SSH – 25
Annies – 20
Plank Jacks – 20
Inch worm – 20
Leg Stuff
YHC led the Pax on a short mosey back to the starting location for some leg exercises on the wall.
Channing Tatums – 20
Box Jumps – 10
Tatum Channings – 20
Incline Merkins – 10
Repeat with reps at 15, 10, and 5 for the Channing Tatums while Box jumps went from 10 to 7 to 5 and merkins remained at 10
Global Warming
The forecast called for temps of 36 degrees with windchills in the 20s. YHC assumed this would be the coldest hour of the year for New Orleans which is the right time for some Global Warming. God was good and the temps were in the low 40s, but the Pax still did two rounds of Global Warming.
Circle up with everyone in the Al Gore position. One Pax starts the round with 2 burpees and we follow in sequence. Round two was 5 merkins. Each round consisted of 3 trips around the circle. Tclaps to the Pax for clapping on the burpee jump and shouting out their merkin count.
The Real Mountain Climbers
Popeyes is the home to fast Louisiana fried chicken and good hills for F3 workouts. YHC broke us into the hills with some real mountain climbers. Three hills are lined up in a good order or running up and down so the Pax ran up to the top of the first hill, got down on their face for a 30 count of mountain climbers, down the hill and back up the next for more mountain climbers. We went up and down 3 hills on the first round and up and down 4 hills on the second round.
The Apparatus
Popeyes not only has good biscuits but also two sets of outdoor workout equipment. The Pax moseyed over to one set and everyone picked an apparatus to climb on for a brief workout. The Pax doing pull-ups was the count at 5 pull-ups to switch to the next apparatus. The Pax completed two rounds and moseyed back to the start for some Mary.
Mary
Flutterkicks – 16
Penguins – 20
O Dolly – 20
The Close
Count off, Name-o-rama, announcements, and intentions. Closed in Prayer
Join us at Popeyes at Lafreniere Park on Wednesdays for a beatdown that promises to bring a good variety of exercises.
Weather.com predicted a 90% chance of rain at our AO this A.M. and Mother Nature delivered. No worries for the Pax at Grandmother’s House because our AO is an all-weather location whether it’s dry or raining
THE WARM UP
The assembled PAX warmed up with some active stretching. All exercises done IC.
Split jacks X 15
Toe touches
Abe Vigodas
Good mornings
Frankensteins
Steve Earles Copper head squat finished with hill billy
high knees
THE THANG Crawlin’ and hoppin’
Pax moved straight from warm-up into the Thang. (no moseying required) Pax performed 3 rounds of a sequence called “the Brenton” stolen from a nameless national exercise craze.
First pax bear crawled for 100 feet and made their way back to the start by broad jumping. After every 5 broad jumps the pax dropped to crank out 3 burpees.
Rinse and repeat 3X
THE THANG Ciabatta time
Pax worked through 3 ciabatta circuits of alternating between 30 seconds of doing work with 10 seconds to recover between sets.
Don’t sweat me Disney, backblasts are fair use.
Supermans
Spiderman merkins
Sister Mary Katherines
Mountain climbers
Wojo squats
Alternating planks
Wojo says train hard when you post and to never slack off on your help defense
THE THANG Big Finish
With no moseying needed to stitch together our work sessions, Pax were free to enjoy some bonus work when they finished their ciabatta sets.
Pax capped off the workout with some lunge walking, duck walking and Mary.
CountORama, NameORama, and COT
Thanks to Chewy for closing out the COT with a prayer.
MOLESKIN
It was good to see 8 Pax posting at Grandmother’s House despite bad weather. Northshore AO’s are surging.
Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.
The news spread slowly at first but soon gained speed and momentum. The beatdown on January 28th was sure to be epic, inspiring, and convoluted with poor instructions. YHC’s birthday Q was coming and the Pax was coming out in numbers to celebrate. F3 Nation arrived in record numbers with men from Kenner, River Ridge, Metairie, Uptown, and Tallahassee to celebrate the birthday of own of their own.
YHC began the workout with a welcome to his birthday party, the standard disclaimer, and a mosey over to the open grass next to rock pile.
Warm-Up
Since YHC was born 36 years ago, YHC gave us a brief trip back to 1983, a year of Pop Culture glory.
SSH – 36
Imperial Walkers – 20 in honor of the release of the Return of the Jedi
Peter Parkers – 20 in honor of the comic debut of Spider-Ham
Parker Peters – 20 because Spider-Ham hasn’t receive enough love over the last 36 years
Playing at the Park
The Pax was invited to go pick up one party favor (a rock) for each guest and head over to the playground for some play. Each Pax member paired up with their best friend as we tackled an exercise rotation that took far too long to explain because YHC did not anticipate numbers swelling above 20. The Pax was stationed by pairs around the playground to workout at their spot while one pair knocked out 10 pull-ups as the timer. The Pax would rotate to the next spot after each set of 10 pull-ups were completed.
The exercise stations: Pull-ups, Partner Shrugs #1, Partner Shrugs #2, Partner Curls #1, Partner Curls #2, Underdogs, Triceps Ext, Thrusters, Bicycles, Flutterkicks, Burpees, and 8 count body builders.
Once every pair had hit every station, the Pax grabbed their rocks and headed over to the football field.
The Suicide
YHC wanted to relive his old soccer practices from high school, so this required suicides, Rock City style.
The pax lined up at the end line with their rocks and ran it to 1/4 length of the field, stopped for 15 shoulder presses, and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it mid-field for 15 curls and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it to 3/4 length of the field, stopped for 15 low slow squats, and dropped the rock. Finally the pax ran back to the end line and returned to grab the rock and take it to the end of the field for 15 bench presses, and ran the rock back to the starting point.
Ultimate Frisbee
Since this was YHC’s birthday, he wanted to celebrate with some fun. There is no better F3 fun than Ultimate Frisbee with some merkins thrown in. The Pax split into two teams (shirts vs. skins). The game was standard Ultimate Frisbee rules with the addition of 5 merkins every time there was a turnover and 10 merkins for every score.
YHC’s team (the shirts) won a close, hard-fought battle with Scantron coming in big with two scores in a 3-2 victory!
The Close
The Pax took their rocks back to the pile and moseyed to the flag. TClaps to Left Eye for pushing it to the end so he could get a little extra plank in before the six arrived. This is what F3 is all about, pushing each other each morning in the gloom, so we can be stronger and faster this week than the week before.
Counted off for a Pax of 24 to set a new Rock City attendance record.
Name-o-rama, announcements, intentions (keep praying for the Ranger in need, Cheese Fries’ family with the passing of his friend, and the growth of our men), and we came in close for the sweaty ball of man.
Thank you for the opportunity to lead and the birthday wishes, thanks to you all 36 will be better than 35,
Q neglected to get the weather data, but as usual the AO was extremely dark at 05:15. Tclaps to the pax for using quality, reflective gear to improve their visibility during the scramble. Stay safe F3 bros. We want you healthy and posting.
DISCLAIMER
Q neglected to give a proper disclaimer but the experienced pax were careful to stay within the bounds of safety.
THE WARM UP
The assembled PAX warmed up with some active stretching. All exercises done IC.
Seal jacks
Frankensteins
Imperial walker
Other miscellaneous stretches
THE THANG Scramble style
The assembled PAX pounded out the 5k on our usual scramble route.
THE THANG Phase 2
Pax made it back to the shovel-flag with 10 minutes left so we cranked out a circuit of leg exercises.
Single leg squats
Snowboard hops
Marios (single leg hops)
Wife pleasers
Table tops
Donkey kicks
CountORama, NameORama, and COT
YHC finished the COT with a prayer.
MOLESKIN
Special T-Claps to our friend Waterpik as he rehabs his ankle. That’s a lot of discipline to keep posting through the recovery process.
Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.
F3 Credo: Leave no man behind, but leave no
man where you find him.
Worms gave the standard disclaimer. Megadad disclaimed himself too. We’ve
got 3 Q’s today.
In celebration of the first Anniversary of the starting
of F3 Baton Rouge at Highland Road Park, called “The Knoll”. PAX from the
Coliseum and the Knoll came for a celebration of the first year of Men growing
in Fitness, Fellowship, and Faith, and the growth and success that F3 BR has
experienced during that time.
AO Flags was planted in the ground in the center of the big lawn. The
Detailed Disclaimer (“You can’t sue us”) was given by Worms, and off we moseyed
to the sundial for warmup and getting stronger.
The Beat-down was divided into 3 segments, each with a
different Q taking an opportunity to lead.
After a quick mosey to the sundial we circled up for the
a warm up.
WARM UP by Worms
15 – Worlds Slowest, Rigor mortis Side Straddle Hops
5 – 6-Count SPRAWL Burpees (instead of a merkin we do a
sprawl instead)
10 – Imperial Walker Squats. Stand in squat
position. (Do mock situps while in the
squated position)
10 – Abe Vigoda A variation on the Windmill, which is performed
much more slowly and with more stretching (aka “Old Man Style”).
10 – Arm Circles – Fwd & Rev
10 – Plank Jacks.
Side straddle hops but hands go together in front, not above our heads
10 – Peter Parkers. Like mountain climber but legs go out
to each side, not straight behind
15 – Bear Crawl
Merkin. 4ct exercise. Start in bear crawl. 3 count crawl with the 4th step
being the merkin. Hands should be staggered during merkin and if done correctly
will result in each hand being staggered forward on opposing reps.
FLAG GAMES, this was fun. Equipment:
miscellaneous dish towels. One per man.
6 tennis balls and one 6” yellow nerf type ball.
Mosey over to lawn between sundial and parking lot around
the flag. All right men, if it was
warmer I’d ask everyone to take off our shirts.
Everyone was free to take off their sweat jackets and their shirts if
they wanted to but since it was 34F with a little ice on the ground all decided
they’d just use the dish towels brought by Worms. Everyone take a towel. Create a “Flag” by
tucking it in the back of your shorts.
2 Minute Flag Games – Your shirt is your
Flag, Don’t let it get pulled! Game is
similar to flag football except most of the rules are completely different.
Flag pulling is the only similarity. 4
parts to this game.
1st Round – Do 2
Knee-to-Chest Jumps every time your flag gets pulled, reload and continue
pulling flags after the knee-to-chest jumps.
2nd Round (x2) – Tennis Balls and a Nerf football were
added as additional “Ammo”. In addition
to Jumps for flag pulls, if you are hit with a tennis ball do 5 Merkins. Hit by the nerf ball do 5 Burpees. Reload flag and keep going after the penalty. Any balls found are fair game to use!
3rd Round (x2) – Same Rules as 2nd round, but no reload
of flag, perform penalty exercise, Plank and wait in place till end.
4th Round – Trophy Flags – Same rules as Round 3 but Flag
puller keeps and collects flags he pulls, Person with the most flags wins.
Backflip was the winner with 4 flags! Good work Backflip!
We’re all WINNERS because we showed up! Certainly no losers in this game.
Next time, set up a boundary area so the men don’t get
spaced apart so much. The close
proximity works much better than having infinite space.
The Q is then passed to Dagwood.
Dagwood Qs.
SUICIDES. Set up a long starting line for all to stand
on. Dagwood wisely uses 4 convenient trees as
markers.
Run to marker 1 and back 5 Burpees
Run backwards to marker 2 and back 5 Burpees
Run to marker 3 and back 5 Burpees
Run backwards to marker 4 and back 5 Burpees
Burpee Broad Jump to marker 1 and back
Catalina Wine Mixers IC x 10
Run to marker 1 and back 5 Merkins
Run backwards to marker 2 and back 5 Merkins
Run to marker 3 and back 5 Merkins
Run backwards to marker 4 and back 5 Merkins
Worms takes time out to talk with our walk-on today,
Vance Barney, on the way to the suicides now in progress. He was there to do exercise all on his own at the
park today. He walked up at our starting time and struck up conversation. He
took us up on the invitation to join in. Wise young man. He had to leave before
our finish time so we didn’t get to name him properly, yet. He was a great addition
to our beat down and worked into all the activities like an F3 pro.
The Q was passed to Moneycat. and we moseyed back to the
flag in the middle of the lawn betwixt the sundial and parking lot.
CONVERGENCE CIRCUIT
8 stations had been designated around the perimeter of
the Great Lawn with a Flag positioned in the Center. Moneycat marked 8 posts, each with a sheet of
paper with the exercise for each station. The Pax was divided into groups
to go to each station. The Bobby Hurley station would provide the
count of 20 reps, while every other station did AMRAP (As Many Reps As
Possible) of their designated exercise. At Halt, Everyone ran to
the flag to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate
clockwise to the next station. Some even did a 3-man patty cake merkin.
Worked well. The stations were:
Bobby Hurley’s. (Do
a squat and slaps the ground with both hands like a Duke basketball player,
then jumps up and raising arms as if taking a jump shot.)
Merkins
Mountain Climbers
Plank Jacks
Low Slow Squats
Jump Lunges
Freak Nasties
Monkey Humpers – A
half-squat performed while grabbing the inside of one’s ankles. This restricts
movement to a half-squat type exercise but increasing the burn.
We are done!
Moseyed over to the pic nic tables pavilion for our
breakfast anniversary celebration. We
moseyed over to where a awesome spread of food awaited us in the N pavilion
where Cherrypicker was so helpful to set up all the foods for 8:00.
Eggs with Bacon in a Croissant, Bottled Water, and Coffee and OJ.
Big thank you to all who made it out for this awesome beat-down in the
park. I know I speak for all the Q’s when I say, it was a
pleasure to lead as always, and thanks for the opportunity to lead this great
PAX.
Had open discussion about all the benefits the men have
had attending these F3 events this first year.
Great discussion.
COT
Circle up for Count-O-Rama – 12 counting the 2 that had to leave early (Vance
and Dagwood)
Name-O-Rama.
FNG’s Named – but Vance had to leave before this time so
we’ll do his naming next time.
The Pax thanked Worms for starting F3 here for all to
enjoy. Worms thanked everyone for being so willing to join in. It makes it all worthwhile! The Pax made many kind remarks to Worms and
he is grateful to the men for being there for each of us and especially this
big group for the anniversary!
Bring it in tight for a Sweaty Ball of Man!! Not so much
sweat actually. It was still just about 38 degrees. Megadad finished it
up with a prayer. Took some group photos.
Everyone hung around with lively banter until about 9:00 then all
collected the breakfast materials and headed back to our wheels.
Pax:
Hope to see everyone and more next year!! SYITG!! (See You In The Gloom)
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasn’t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called “pinball.” Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…
The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.
The cone is supposed to be in the paint? You can’t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… let’s just play…
A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.
Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.
January 24th, 2019. Only 40 days until March 5th – Mardi Gras! And what better way to celebrate than a traditional Okwata 40?!? Even better, its a blustery sub-forty degree day at the Lakefront (YHC’s car said 37 degrees – but that didn’t account for the gales). Good Times!
8 hearty PAX braved the chill. Some, like YHC, were bundled in full winter (aka “Marlin”) gear. Smooth managed to have his entire face covered, while DaParish seemed to be sporting some fancy earmuffs. Then, of course, there was JV wearing his tank top and calling the rest of us a bunch of cowards. Disclaimer issued – including warnings to try and keep warm – and we were off.
Due to yesterday’s rain, and with Surge’s strong urging, YHC modified the 40 in an effort to keep our shoes dry. PAX moseyed down to Canal Street and over the levee, seeking shelter from the wind. Instead of over-and-back, we would instead just do up-and-down, always staying on the sheltered side of the levee. Other than that, its a traditional 40: 10 exercises, each done in 4 sets (40 sets!). In between each set, up-and-down the levee (40 trips up the levee!). Each set is 10 reps (40 reps!). When PAX finishes his set for one exercise, keep repping or plank until the 6. No rest until everyone’s done. The exercises (and some 40-themed Mardi Gras trivia that helped keep the PAX entertained…..):
Burpees first, of course.
Penguins. 2nd Modification: lets do the reps at the top of the levee rather than the bottom. Sure its windy up there. But its a heck of a lot dryer.
Did you know there are 40 parades in February (from Chewbacca through Muses)
Low Slow Squats.
Per NOLA.com in February 2018, there are 40 marching groups too. YHC doesn’t fact-check, just reports.
Cross-fit Merkins
Who remembers Mardi Gras 40 years ago? That’s right – the 1979 Police Strike!
Peter Parkers
Bacchus 40 years ago? Ron Howard.
Bacchus XL? The one, the only Hulk Hogan
Bacchus this year? 40 year old Jensen Ackles.
Box Cutters
Who’s playing Endymion? 40 year old Flo Rida.
Lionel Ritchie – hit the charts with Sail On 40 years ago
Lunges
One Krewe turns 40 this year. No one could guess it. And YHC was not surprised: Krewe of Bilge from Eden Isles.
Plank Walks
Did you know…. (apparently JV did, as he tried to correct YHC): King of Comus and King of Carnival (not King of Rex…) meet at 40 minutes past 9:00 on Mardi Gras night.
Mountain Climbers
LBC
Mosey back to the flag – which was leaning with the wind, but still standing. Thanks to Cowbell for his constant encouragement for all the PAX to keep after it; keep pushing up the levee. Nice work M-Bop! Remember, the workouts get easier, because you get stronger! Great to have you out with us.
Fast trip through announcements (RRR), intentions and prayers. Then fast mosey back to cars to start the long process of thawing toes. Thanks everyone for letting me lead.
Thanks to Gabrielle, YHC had a different take on his usual Stomp-and-Sprint workout. So Tuesday am, time was right to give it a test run. I think it has some potential, but needs some help. We will definitely try again soon.
12 PAX gathered in the gloom. Nice to see a good sized crowd on a Tuesday am – thanks, brothers! Warmer than expected, causing YHC to regret the choice to bundle up. Oh, the fun of winter weather cycles in NOLA. After a disclaimer, the PAX set off for 30 minute run: meet back at the track at 6am.
Not surprisingly, Smooth, El Guapo and Mahatma took off to the front. Even less surprisingly, Mr. Freedom-Hammer himself decided he didn’t want to hang back with El-G or M-Ice, and bolted. Smooth sure can fly. YHC enjoyed the chance to catch up with Sesame Street – I wish I had his dedication when travelling. 5 days in NOLA and 4 workouts. Nice work!
Back at the track at 6am (Hawg straggling in late at his 11:45 pace), we gathered to try Gabrielle-themed workout. Split into groups of 4. 3 of the 4 take their position on the track roughly 1/3 apart from each other for a sprint relay. The 4th toes the line to get ready….
Position 1: 25 LBC
Position 2: 25 PJ
Position 3: 25 Merkins
Go… PAX sprints to the Position 1. Tag, you’re it! PAX from Position sprints to the next spot, while the arriving PAX does the exercise and waits for the relay to come back around. That’s the cycle. Sprint when its your turn, do your exercise on arrival, and wait. As YHC says – needs a bit of work, but everyone got 3 or 4 sprints in before we headed back to the flag.
COT ends with our count-off, name-o-rama, and close with a prayer to use the gift of Tuesday, January 22nd wisely.
I know what you late 30, early 40 F3 brethren who use to listen to Naughty by Nature are thinking.. However, let’s keep this PG13 and call it “Other Positive People”, “Old People Power”, “Obvious Pure Perspiration”, or simply makeup your own acronym of sorts and roll with it..
Prethang
YHC and Steve arrived 1 min late for the prethang as we stopped at every red light along 190, which will soon have additional lights to impede our journey north to the Gipper from Ole Mandeville. If you listen to 43 feet F3 podcast, one must agree as Dredd has stated in the past of this PULMAN. Turning these lights to blink yellow until after a reasonable flow of traffic begins to mount would be one suggestion, attention to any traffic light engineers in the audience.. Uoon arrival Moby informs us the PAX has already begun so we Mosey to catch-up as they make the halfway turn.
Warmup
All IC to 15 Imperial walkers, Hillbillies, Butt kicks, SSH, Mummy kicks and Toe Touches..
Thang
Inspired by talking with Gabrielle (#KrazyIvan VictoryMember) at the Barly Oak at Saturday’s F2 Q decides to keep the workout with all partner routines. PAX Mosey’s to the Taj Mahal for the O.P.P. This consists of P1 holding arm chair doing overhead claps, while P2 does Plank Jacks to 20. Partners switch and then on to the next Peter Parker’s followed by Parker Peters. Up the ladder and down the ladder then R/R… Q has a proud moment noticing Turbo has begun to perspire.. Whenever, I lead this is certainly a goal of mine which rarely is achieved so 👏🏻 to the man above for the 70 degree 100% humidity Gloom which surly assisted with this task.. Upon completion we journey to the justice center for B.O.M.B.S, (50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy sit-ups 😩, 250 Squats) keeping count cumulative while P1 did exercise P2 moseyed up the stairs and down the ramp. This was pulled from another PAX who seemingly never gets tired Tanked up, but also who fortunately the Q paired up with 😬.. Trying hard as I may to gas this animal it is with great disappointment that I fail… With Steve, Ringo, Einstein and Barely Legal pushing the Q on the run up the stairs and down the ramps, YHC quickly realizes that no matter how much better he thinks he his there is always room to improve.. Appreciate the push Brother’s!!
With time quickly aproaching first team that finished assisted the other team with completion of the counts to respect the time. Moseyed to the flag to close.
countarama, namarama, COT
Tanked up prayed us out with thoughts of striving to always be difference makers and light to those in darkness!! Appreciate you Tanked up (#wolverine)
Always enjoy the beatdown and F2 with the PAX at the Gipper!!!
