F3 New Orleans

Category: Backblasts

  • Summer Sunrise

    7 seasoned PAX arrived in the gloom to welcome the day at the best AO in town.  The humidity remains brutal – but YHC continues to hold out hope for the elusive Cold Front which is always allegedly right around the corner.

    But not today.  Today is humidity and sweat.  So lets get started…

    Mosey to the swamplands in front of the fountain for warmup.

    • SSH x25
    • IW x25
    • PP x25
    • MC x25
    • PP x25

    Head to the benches in front of the fountain for The Conveyor.  7 PAX, so 6 stations:

    • LBCs
    • Box Jumps
    • Dips
    • Merkins
    • Step Ups
    • More Dips

    1 PAX at each station.  The 7th PAX runs the circuit around the fountain and takes the place of the LBC PAX.  LBC moves on to take over Box Jump.  And so on….  Keep  exercising at your station until your replacement gets there!

    The last Dip PAX gets tapped out and runs around to take on the LBC spot.  Repeat until everyone has hit all of the stations.

    Mosey over to the leveee for Stairway to Seven (modified from the Lexicon to fit our purposes)

    • 1 Burpee
    • Up to the top for 1 Squat Jump
    • Down to the other side bottom for 1 Squat Jump
    • Back up for 1 more Squat Jump
    • Back down to where you started and plank for the 6.  YHC notices that “plank for the 6” too often gets interpreted as “rest when you finish and wait”.  So he started pushing the PAX to PLANK.  No rest until everyone finishes.

    Repeat with 2x, then 3x, 4x, 5x (take a break, we’re halfway there…), then 6x and 7x.

    Mosey to the House of Pain.  Partner up

    • Bear Crawl up the Levee, 5 burpees, run down (the timer)
    • Pull Ups – goal of 10x per partner (spot as needed)
    • LBCs
    • Dips

    6:09 – time to head back for 6MOM at the flag.  25x of LBC, FK, Cockroach, HD.

    Circle up for Name-o-Rama, Announcements (Convergence!) and Intentions.  YHC in particular asks for PAX to offer a prayer for his Father, Father-in-Law and Sister who are all facing health challenges right now.  Its been a tough month helping each of them get situated and prepared to face whatever comes next.  But with Sky Q’s guidance and grace, we will all be given the strength to face what He has in store for us.  Thanks to all of the PAX for the prayers, kind words, and support.

  • Lets go Running

    Typical summer morning welcomed 5 PAX at City Park for a morning run.  YHC, always in search of a bit more mileage, decides to lead a regular out-and-back on the Bayou road.  Be back at 6:10 for some Mary.  Disclaimer, and lets get started.

    WAIT FOR ME!  Who is that running to catch up?  Welcome Abacus!  Never too late.  So 6 PAX took off in the morning gloom.

    Not surprisingly, El Guapo and Recall set the pace.  Recall announces that he’s bypassing the piddly Marathon distance, and skipping straight to an Ultra next spring.  Go get ’em Recall!  I suspect El Guapo may take the bait and sign up for something crazy like that too.  Meanwhile, Amnesia working up to the Ragnarok around ATL with the Northshore PAX (on top of plans to ride 100 miles this weekend on a blue bike.  Yikes…)

    #Tclaps to Abacus: longest run of his career!  Nice work, way to push it, brother.  Push all of us by pushing yourself to go farther, and faster.

    Finished up at the Shovel Flags for Mary: 30x each for LBC, Flutter, LBT, Dolly.

    Circle up for count-off, name-o-rama, announcements.  Intentions and Prayers to finish up and get our day started right.

  • The Moist-less Melvin

    Moist was supposed to have his VQ this morning.  Work called, and he could not make it so YHC jumped in to help.

    This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.

    So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.

    5:00 showed on my watch and 5 PAX were ready for a beat down.  Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up

     

    Warm Up

    SSH IC x20

    Imperial Walkers IC x20

    Peter Parker IC x15

    Parker Peter IC x15

    Sun Gods- Arm Circles Fwd & Rev IC x 10 each way

    Mosey back to the Park

    Did I mention I still have 6 Cinder blocks in my truck….5PAX,   PERFECT!  Grab a block!

     

    Thang 1 – Christmas tree Workout

    1 Burpee 40 Yard run out and back

    1 Burpee, 5 BobbyHurley’s, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back

    After a 20 Count by T-Square  We had just enough time for some Mary

     

    Circle of Mary

    Willie – Penguins IC x20

    YHC – Dying Cockroach IC x15

    Thighs – Flutter Kicks IC x 20

    Frozone – Mountain Climbers IC x 15

    T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down  to waist. IC x 10

    Mosey back to Flag.

     

    Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th

    Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer

    Moist you owe us a VQ.  T-Square is going to try to take the VQ next week.  EH your Westbank friends!

    Another good beat down at the Master Melvin.  Thanks for the opportunity to lead!

    SYITG!

     

     

     

     

     

  • Routine Scramble

    Arrived to the Scramble with fall like conditions in the air. PAX quickly swole to 5 for the start of our Thursday routine. After thoughts of changing up the routine through the night, YHC decided on the regular routine the PAX has come to anticipate at the Scramble. After all Thursday is the only run heavy AO and breaks up the boot camp style workouts throughout the week. Enough tutorial time to get to work..

    Warmarama
    15 IC Toe Touches
    15 IC Windmills
    15 IC Scorpion kicks
    15 IC Doctor Ws

    Journeyed our path for 3.2 miles splitting into 2 groups. Garfield was kind enough to hold back for us slower PAX as we conversed along our route.. Shared in some good conversations as Burgundy and the Pelican switched from group to group along the way. Upon return with 10 mins left on the clock we did some well deserved stretching. This was in honor of Chewy who even when he is not with us, we still remember the great value associated with this practice..

    Countarama, announcements, COT

    Appreciate the post and the lead!!!

    ✌🏻👊🏻💪🏻

  • Too slow for some

    Got video and pictures for today guys.

    F3, Sept. 8, 2018, the Knoll, video IMG_1228  

    Beautiful morning it was. Had some exercises too easy today. Really its just easy to cheat at some of my novel, extraordinary exercises. I know I got what I came for.

    Worms is Q.

    ?? whats the FNGs name behind Rocket?  I need some help from you young whipersnappers with memory for things like this

     

    WARMUP.

    Finkle swing.  Swing legs far back to far front, slooooooowly.  L R L R….

     

    Capri lap Squirm.  Not a “run” but can still call it a “mosey”.  (A squirm is a fast walk  To be “walking” you have to have one foot on the ground at all times.  “Running involves a moment in time where no foot is touching the ground. Its about 4-9/13  microseconds, I believe.)

     

    Neckercises.  Front, rear, left right.  Hold hands on forehead.   You will be using your arms to fight against your neck muscles.  If you do it wrong, you are going to wonder why this is called and exercise. If you do it right, your neck will know it tomorrow.  (I don’t think anyone believed me.  I admit this seems a little like a woosercise activity like the ones I saw at the Retirement center a couple of years ago with the 80 year olds.)  Done right its well worth doing.

     

    Front: While pushing back on your forehead with both hands, move your head all the way forward as far as it can go and then move it all the way rearward as far as it can go.

     

    Rear: While pushing forward on the back side of your head with both hands, move your head all the way forward as far as it can go and then move it all the way rearward as far as it can go.

     

    Left: While pushing on the right side of your head with your right hand, move your head all the way left-ward as far as it can go and then move it all the way right-ward as far as it can go.

     

    Right:…. Just the opposite of the above.

     

    The Thang

    Sun gods. Kind of a shoulder roll.  Sun Gods is the rotating of shoulders through act of moving outstretched arms (with purpose and intensity) forward or backward in circular motion

     

    Goofball

    A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Call it goofball b/c you look exactly like one when doing this.

     

    Flying sun gods sobriety style (AKA Nancy Kerrigans). Lean torso forward, raise one leg out to the back, reach arms out to side and do small arm circles. Count in cadence just like sun gods. Forward on one leg, then switch legs and reverse.

     

    Annie

    Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

     

    Sky reachers.  (another seeming woosercise, that doesn’t have to be.)  Super looooooong reaching upwards with your fingertips high.  This can be as strenuous as you want to  make it. If you aren’t hurting by the end of this you didn’t do it right.  You can be lazy and just point up like you want to ask a question, or you can stretch about 64 muscles till they hurt if you like.

     

    Batwings:

    Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.

     

    Fabreze,

     

    On your six, do 2 Big Boy Situps. Remain upright after last BBS and lift feet up 6″.  Do 10 Air Presses (hands pushing out).  Back down for 4 BBS followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…).

     

    Goose step march across the field.  Marched 65 paces just like the Nazis though we don’t hold to the fascist model otherwise.  A real leg muscle stretcher.

     

    Happy Jacks

    Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.  Cool activity twist on some familiar exercises.

     

    Mozy to the rock creek

     

    Find a rock.

     

    Chest pass your coupon up the hill

     

    Coupon Peristalsis.  (no one ever figured out what peristalsis means?)   Everybody get a coupon.   Line up like the Center and the quarterback.  Place rocks in a pile at the front. Pass rocks toward rear. First man go to rear.   This one needs a little more thought to keep the men busier but it could be a good exercise.

    Freak nasties.  Did 16 freaky nasties

    2 man event.

    Palm punching.  Group up in pairs.  Take turns.  This is a boxers punching exercise.

    Jab — a quick, straight punch thrown with the lead hand from the guard position.

    Cross — a powerful straight punch thrown with the rear hand. …

    Hillbillie:

    Similar to Imperial Walkers but knee comes up to elbow on same side of body as side that knee is raised.

    Happy feet.  Arms out to sides.  Feet do rapid running in place but spread shoulder width apart.  Commonly a football exercise.  20 reps.

    Another similar to Imperial Walker but with a twist.

    Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. Sound effects optional.  16 reps

    Ring of fire with a twist

    a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order to “SPRAWL” then back to the squat walk.   We went in CW and then CCW directions.  The Q would instruct everyone to “sprawl” after a varying number of steps.  (“Sprawl:  body straight like in a plank. Arms straight.  Bow your middle body down deeply towards the ground while attempting to face upwards as high as possible.  This is an exercise used by wrestlers and other marshal arts as a beginning to other actions.)

    mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock with 2 hands, up the hill, as far as you can, pick it up and chest pass over and over until we make it to the plateau of the hill. About 6-10 throws, depending on how well you chose your rock and how far are your throws.  Choosing the pea gravel ain’t fair.

    -chest pass up the hill

    -Alternate right arm then left arm shotput throws, down the hill

    Posed for a rock picture at the base of the hill by the creek.  We’ll call that a Rock Shot.

    Mosey to benches at the pavillion.   Did step up with right leg first, 20 reps.  Then did step up with left leg first.

    Mosey’d back to the flag for Circle of Trust and a group pic.

    Welcome to the new members. s this morning!

    Ended with prayer.

    Meet at CC’s on Seigen Lane

    Thanks to all for posting this morning and putting up with the old man’s beat down.  Did you sweat?

  • Sparring with a Hawg in the Gloom

    YHC arrived to the Fight Club with hopes that the River Ridge/Kenner F3 men would finally start to come out for a morning beatdown and he was let down as 5:30am came up on his watch and he stood alone at the base of the levee. It looked like this was going to be the morning when YHC did some shadow boxing at the Fight Club.

    He looked like a crazy man saying the disclaimer to no one in the dark and started the warm-up.

    SSH – 20

    Arm Circles – 20 forward and 20 backwards

    At this point Hawg came strolling in to help save YHC from his first dancing idiot F3 workout. Like a seasoned pro, he dove right into the warm-up without need of explanation.

    Real Freddie Mercury – 20

    Hillbillies – 20

    Windmill – 20

    With the warm-up complete, the Pax took off down Reverand Richard Wilson Dr. to workout at the Buddy Lawson Playground for the first Fight Club field trip. Once arriving at the field, YHC took advantage of the football field for a round of F3 suicides.

    Run 1/4 length of the field and stop for 10 burpees

    Run back to start, down 1/2 length of the field and stop for 20 jump lunges

    Run back to start, down 3/4 length of the field and stop for 30 merkins

    Run back to start, down full length of the field and stop for 40 big boy sit-ups.

    Run back to start

    Since this is the final week of regular season baseball, YHC wanted to honor the 2018 MLB season with a short game of Plankball. Plankball = run the bases and stop at each base for a plank exercise done together in cadence.

    1st base – 20 Plank jacks

    2nd base – 20 Peter Parkers

    3rd base – 20 Annies

    Home – 10 Nolan Ryans on each arm

    1st base – 20 Parker Peters

    2nd base – 20 Mountain Climbers

    3rd base – 20 Merkins

    Home – 10 Nolan Ryans on each arm

    We moseyed back to the boxing statues to finish off some with some core and leg workouts

    American Hammer – 20

    Wife Pleasers – 20

    Penguins – 20

    Flutterkicks – 20

    Dying Cockroach – 20

    Rocky Balboa – 20

    Channing Tatums – 20

    Tatum Channings – 20

    Incline Merkins – 10

    We counted off, called our names, YHC made announcements that were half for F3 and half for Grace Community Bible Church since the entire Pax are members of the Church. We circled up for a sweaty side hug of man and called it a day. Thanks for the sparring session Hawg. We will back in Kenner on October 3rd! Don’t forget to mark your calendars since Amnesia will be leading his first real Q.

     

    -Rev Sox

  • F3 Mobile Launch – Saving the Best for Last

    Four New Orleans Pax descended upon Mobile as the final round of guest Qs.  Here was our line-up:

    Gabrielle – A beast of a man.  He’s helped lead an Uptown resurgence as those around him strive to achieve similar looking biceps.

    Jingle Vader – The name says it all.  A stalwart of F3 New Orleans.  No one has attended more workouts than this High-Impact Man.

    Rev Sox – A long time hold-out, but ever since he was finally coerced into posting at an F3 workout he’s been afire.  He is single-handedly responsible for bringing F3 back to America’s City.

    YHC – Unfortunately, I’ve really let myself go.  I don’t even own shoes anymore.  If only the Men of Mobile (MOMs) could have seen me in my heyday.

    Just before 0700 we introduced ourselves to our 3 native cohorts, YHC provided the disclaimer and we were off on a short exploration of this great AO.  I can’t say that we rode into Mobile with all the fury and fight of the Four Horseman that Grantland Rice made famous, but I can say that the two jogging stroller moms did peer once or twice at the bewildering panorama spread on the green plain below.  (Shout out to Rudy).

    Warm-up

    The Mobilites are on their own next week so YHC spent a little time going over how to count and then gave them the opportunity to lead some exercises in cadence.

    SSH x 10 (YHC); SSH x 10 (Plunge); Imperial Walkers x 10 (Sludge); Squats x 10 (Boots);

    Then we talked about saying recover when it’s time to get up…and if you want everyone to stay in plank, don’t say recover:  Peter Parkers x 15; Plank Jacks x 15; Parker Peters x 15…recover.

    Then we went over some different types of cadences:

    Tempo Merkins x 15 (3 counts down – 1 count up); 8 count Body Builders* x 10; Jack Webb (2-count cadence) up to 10.

    *I totally fouled up the body builders.  I knew I had the merkin and plank jack backwards after the first one, but I owned it and kept trucking with supreme confidence, as if I this were the way they are supposed to be done.  Fortunately, I brought along 3 men from New Orleans that were all quick to point out I was wrong.

    The Thang

    The Q was passed to Rev Sox.  During our two and a half hour planning session the night before, we had decided Rev Sox would Q some 11s.  However, during introductions, we learned the Mobilenniums had already done 11s.  Not to be deterred, we flipped to Appendix E of our game plan and chose plan C.3 – Global Warming.

    All pax in a circle holding an Al Gore.  Pax #1 starts 5 burpees.  When he gets to burpee #3, the pax to his right starts 5 burpees, so on and so forth around the circle twice.

    We then moseyed to one of many open fields where there were some benches.  Chong-Li delivered an epic beatdown during the New Orleans launch almost 4 years ago that included something we named the Red Hot Chili Pepper.  He did it under the I-610 overpass in City Park, I assume because he saw a bunch of tables and benches there.  1) Who would think that people would want to picnic under an interstate overpass? 2) Who would want to work out on abandoned picnic tables covered in bird feces?  Fun fact:  It’s been 4 years since the New Orleans Pax have worked out under that overpass.

    This was a modified version of the original Chili Pepper (in cadence).

    Channing Tatums x 16; Decline Merkins x 8; Tatum Channings x 16; Incline Merkins x 8;

    Channing Tatums x 12; Decline Merkins x 6; Tatum Channings x 12; Incline Merkins x 6;

    Channing Tatums x 8; Decline Merkins x 4; Tatum Channings x 8; Incline Merkins x 4;

    Channing Tatums x 4; Decline Merkins x 2; Tatum Channings x 4; Incline Merkins x 2

    Then it was on to the middle of the field where we circled up for half of a Dirty MacDeuce.

    JV on Q – Nolan Ryans (left hand down) x 12; dying cock roaches x 12; Bobby Hurleys x 12 – 1 lap.

    Gabrielle on Q – Arm Circles (6 forward, 6 back); Flutter Kicks x 12; Squat Jacks x 12

    This left us just enough time to play a little F3 Ultimate.  On each change of possession, the team losing possession must do 2 merkins, play doesn’t stop until someone scores.  Team that gets scored upon must do 5 burpees and sprint to the other end of the field.  YHC picked teams as I paired myself with the 3 Mobilesexuals.  I chose well as we thrashed the New Orleanians, scoring 3 times in about 4 minutes.  One might say we won because we outnumbered them 4 to 3, but I’m pretty sure we won because Plunge was on our team.  He may have been able to beat us 1 on 6.

    That was it.  We gathered our flip flops and headed back to the flag, arriving a couple of minutes late…Don’t ever let that happen again.    We enjoyed COT and then headed out for coffeeteeria.

    Naked Man Moleskin

    • Thanks to F3 Mobile for inviting us to take part in their launch.  We all thoroughly enjoyed getting to know these men.  I don’t know about the rest of Mobile, but these three guys are top notch.  They are going to do some great things in this city.
    • Rev Sox, who hasn’t been to a Saturday workout since his FNG posting felt like he was working out in the middle of the day with the 0700 start.  It’s much brighter at 0700 than 0530.
    • I was more than thrilled to see Boots’ choice of footwear.  Shoes may be the standard F3 attire, but who says that’s right?
    • Mobile is set up for success with both the AO and the coffee shop.  The AO has a ton of potential.  I didn’t see a place to do pull-ups, so someone may need to take that into their own hands and provide a solution.  Not a lot of inclines either, so you may need to get creative there, but there are tons of open fields, a pavilion, benches, etc.  The coffee shop was a local spot and had plenty of room.  It also had a stage, which opens up lots of possibilities.

  • Fracsac’s Foundry

    YHC filled the empty Q spot at the Foundry less than a day earlier.  Upon waking up to the pitter patter of rain on the roof, YHC was thinking that was a bad idea.  Then the phrase “rain or shine” came to mind, and all was better.  The rain actually held out for the most part.

    Six veteran Foundry F3 men gathered near the Shovel Flag at 0530 and heard the disclaimer, followed by a mosey to the track for the warmup:

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20

    Partner Up for Four Corners

    Starting at first turn of the track
    10 Carolina Wine Mixers IC x 10
    Sprint to next turn
    Partner Derkins IC x 10
    Sprint to next turn
    Merkins IC x 10
    Sprint to final turn
    Partner Derkins IC x 10 (Flap Jack from second turn)

    Mosey to road on the way to the Foundry
    Starting at first light post, 5 squats. Run to next light post and complete 10 squats, and continue to increase by 5 each light post. Continue up to 30 squats at Foundry.

    Stations
    Stay partnered up
    Station 1 – Pullups AMRAP
    Step Ups – AMRAP
    Run to bike path, 5 burpees, run back (Timer)

    3 Burpee Bataan Death March
    Indian Run on Bike Path. Last man drops off for 3 burpees and sprint to front. Complete one lap, approximately one mile.
    Return to Foundry for Rinse and Repeat of Stations.

    Indian Run back to the Track. 100 meter sprint, then mosey back to the flag.

    Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 15

    Times Up

    COT
    Count off, Name-o-rama, Announcements, Intentions, and Closed with a Prayer.

    Thanks for posting at Fracsac’s Foundry!
    SYITG!

  • Leave No Man Behind

    Pre-Thang

    The night before, YHC attended Martini Madness and had to behave himself by not indulging in every kind of vodka available.  Thank goodness that event ended at 11 p.m.  YHC woke up at 5:00 a.m. because he was excited to Q his first Mothership.  YHC got to the AO early around 6:10 am. and saw FracSac jump roping for the Sept. ISI Challenge.  He was at it!!!  YHC greeted him with a good morning and went off to set up some cones at the Great Lawn.  At 6:30, YHC gave his standard disclaimer and off the 15 PAX.

     

    Warm-ups

    Moseyed to the Great Lawn and did the following in cadence:

    SSH x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    MC x 20

    After the warm-ups, Tool and Da Parish went off to the Grandmothership with a low impact workout while the remaining PAX partnered up for the first exercise at the Great Lawn.  For the rest of the day, the PAX would have the same partner.  Some mumble chatter from Rudy about having Cowbell as a workout partner.

     

    Great Lawn

    Lined up at the first cone – 5 LBCs.  Get to the second cone – 10 LBCs….  increment of 5 to the sixth cone with 30 LBCs.  But how did the PAX get from one cone to the next???… wheelbarrow your partner and flap jack at each cone so each PAX got an equal opportunity to get his hands dirty.  Total LBCs = 105.  Then moseyed to the Fountain in front of NOMA with your partner.  Planked and waited until the last team arrived.

     

    The Fountain

    Paired up the teams to form a team of 4.  For the remainder of the day, these were the teams:

    Team A – Rudy, Cowbell, El Guapo, Two Yutes

    Team B – Medulla, Moist, Heisenberg, FraSac

    Team C – Outbreak, Thighs, Calliope, Out for Justice

    As a team – performed 200 box jumps. But only one PAX can do the rep count while the remaining 3 PAX were doing the shoulder taps with your fists (called the King Kong).  A lot of mumble chatter after this as you can see later in this back blast.  After 200 box jumps, the teams had to perform 300 dips.  Once again, only one PAX can do the dips while the remaining 3 were doing air squats (YHC heard few PAX saying this must be Kong Squats).  Once 300 dips were completed as a team, Indian ran (YHC heard a PAX calling this a Kong Run by hitting your chest with your fists while Indian Running) to the main entrance of the park.  Planked and waited until the last team arrived.  YHC believes there will be a list of new lexicons coming soon with a Kong theme.

     

    Main Entrance

    As a team – performed 300 merkins.  Only one PAX can do the rep count while the remaining 3 PAX were standing in Al Gore position.  Once completed, the team BLIMPS through the median.  Starting at the first light post with 5 burpees.  Ran to the second light post with 10 lunges each leg.  Ran to the 3rd post with 15 imperial walkers each leg…. to the fourth post – 20 merkins…..to fifth post – 25 plank jacks…. to the sixth light post with 30 squats.  Then Indian ran to Baby Foundry.  Planked and waited until the last team arrived.

     

    Baby Foundry 

    Pull-ups exercises – one pax would do 10 pull-ups, one pax was the spotter, 2 remaining pax were performing patty cakes.  Rotate until each PAX within the group finished with 10 pull-ups.  Then rinse and repeat.  So each PAX ended with 20 pull-ups.  Combined all teams and Indian Ran back to the Great Lawn to meet back up with Tool and Da Parish to finish the day with a round of Mary.

     

    Round of Mary

    Flutter Kicks  x 20 IC

    Dying Cockroach x 20 IC

    Hello Dollys  x 20 IC

    American Hammers x 20 IC

    The PAX moseyed back to the flag for the COT at 7:30 a.m.

     

    COT

    Count-O-Rama 15PAX, Name-O-Rama, announcements, intentions.  One thing I love about F3 is the comradery.  The purpose of today’s workout is to stay as a group.  Leave no man behind mentality.  Work as a team.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • Who’s next!!

    4 PAX converged on Grandmothers House with no Q listed to lead. YHC took the lead to call for a round robin.. Taking the warmup and first leg of the beatdown and then passing the baton to Captain Sparkles. Wrapping up with Pelican on the close..

    Warmarama

    20 IC Seal Jacks
    10 IC Windmills
    20 IC Toe touches
    10 IC SSH
    20 IC Butt kicks

    Thang
    Moseyed to the tunnel for some partnering up PAX 1 does Merkins while PAX 2 Carioca down to the flat then sprints the flat and Carioca back up top R/R for the return. Captain included a series of PAX 1 LBCs while PAX 2 back pedaled down and chose the exercise each hated most on the flat and lunges backup the other side and R/R back. YHC and Coconuts both agree to hate the bunny hops the most as was evident upon hitting the flat and as if we were synchronized swimmers in the water we start hopping.. Upon completion Captains desire for stair action prompted the PAXs return to the Trailhead. Series of incline Merkins and freak nasties 15,10,5 as we alternated up the steps to the top with a completion of 20 calf raises.. With 6 to spare Captain passes the Baton to Pelican. We hit the splash pad area for 10 OYO box jumps, 10 each leg stepups and closeout with 10 Derkins. Round robin Q would not be complete without Coconuts getting in a set of Mario’s (slow decend of right hand to left toe balance followed by a hop in the air at the end) 10 each side and balance tested on many fronts with this one.. What a great name considering us generational Nintendo 40 something’s truly looked as if we were jumping and collecting those coins, 🍄 or flowers as we warp our way through the tunnels and stairways of Grandmas House..

    Countarama, announcements COT

    Thanks for the Post men!!

    Till the next Gloom
    👊🏻💪🏻✌🏻