15 somber Pax showed up for a cold beat-down after witnessing an egregious no-call that sent the hometown team packing. Quarter Pipe summed it nicely upon arrival by yelling “we were robbed”. But after a quick disclaimer we moved forward (we must)…on to the light posts for the warm-up:
High Knees to the 1st light post then 3 burpees
Butt Kicks to the 2nd light post then 3 burpees
Leg Kicks (damn you Zuerlein) to the 3rd then 3 burpees
Bear crawls to the last with 3 burpees
Then a quick circle-up before taking to the track:
20 SSH, 20 MC, 20 HB & 20 PJ
Quick run to the rows breaking up in four groups: Rows, 12 Burpees as the count, merkins & squats with group one on the rows getting crop dusted by G-spot sending a few crawling off for air. After all groups rotated, back to the track for an Indian run.
Stopping by a light post – 10 burpees w/three merkins each for 30 total
Back to track with a hands up indian run to the fountain benches:
Cutting back through the course and over the bridge for one last Indian run back to the light posts. With two minutes to spare a round of bear crawls & crab walks over a couple acorns then back to the flag.
Name-o-rama, announcements (South Shore Ivan Victory) & prayer with MLK’s quote: “Life’s most persistent and urgent question is: ‘What are you doing for others?’”
A beautiful, crisp Saturday morning for the Mothership, with a quick disclaimer we ….circled up.
For the last couple of weeks, YHC has been thinking about events that have occurred in our F3 family. These include Terrabyte’s passing, illness with our F3 brother’s loved ones and the impending closure of Morning Call and loss of employment, at least temporarily, for our faithful waiter, Mike. As YHC was preparing for his Q at the Mothership during the week, YHC noticed an old favorite movie had been added to Netflix, Black Hawk Down. This film is about the Battle of Mogadishu in Somalia in the early nineties which resulted in the death of 19 American Soldiers, YHC noted some explicit themes in the movie such as “No Man Left Behind” and “We fight for the man next to you”. There was also some implicit themes including no man is on his own. Clearly, all of these themes are echoed in the F3 credo “Leave no man behind, but leave no man where you found him”. So in honor of the 19 American Soldiers who died in Mogadishu and all of our F3 Brothers going through tough and uncertain times, this Mothership beatdown will have no OYO exercises. One other note on Blackhawk Down, in the movie there was multiple references to “chalks”. After some quick research with the source of all sources, Wikipedia, a “chalk” in military terminology is a group of troops (think platoon) in an airborne assault. PAX, count off 1, 2, 3, 4 and form up into Chalks 1, 2, 3 and 4. This will be your group throughout the workout. Each Chalk designate a Chalk Q and grab a Flag.
Mosey to Great Lawn for Warm Up
Form rows of by chalk starting with Chalk 1 then Chalk 2
followed by Chalk 3 and 4. Chalks try to
stay in formation Let’s begin:
All exercises until Q yells Halt
Walking Soldiers
High Knees
Butt Kicks
Carioca
Circleup for additional warm-up:
Self Love I/C X20
Imperial Walkers I/C X20
Hillbillies I/C X20
Form your Chalks into
circles on the Great Lawn for the next thang… Bear Crawl Ring of Fire:
Bearcrawl Counter-Clockwise till Q yells halt
10 merkins in ring of fire fashion starting with
the PAX to the left of the Chalk Q
Bearcrawl Clockwise
10 wide merks Bearcrawl Counter-Clockwise till Q
yells halt
Let’s increase the difficulty!
Boo Boo Bearcrawl Counterclockwise Right Leg Up
10 staggered right merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Boo Boo Bearcrawl Clockwise Left Leg Up
10 staggered left merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Chalks grab flag, form columns and march to road in front of
Storyland. Line up chalks in four
columns facing towards museum for Indian Runs to Fountain.
At Fountain circle up staying with your Chalk for Red Hot Chili Pepper:
Right Leg Step Ups x 16; Decline Merkins x 8; Left
Leg Step Ups x 16; Incline Merkins x 8
Right Leg Step Ups x 12; Decline Merkins x 6; Left
Leg Step Ups x 12; Incline Merkins x 6
Right Leg Step Ups x 8; Decline Merkins x 4; Left
Leg Step Ups x 8; Incline Merkins x 4
Right Leg Step Ups x 4; Decline Merkins x 2; Left
Leg Step Ups x 4; Incline Merkins x2
Next, down Lelong Drive for more Indian Runs in Chalks. T-claps to Chalk 3 for hanging back to keep their chalk together. Now you’re getting the idea!
Mosey in Chalk to side of NOMA and partner up in Chalk for
O.P.P.
One PAX does OH Claps (O) in People’s Chair (P) while the
other PAX does 20 Plank Jacks (P) Flapjack till Q yells halt. These were done in 2 count cadence. Let’s try to stay together on cadence Chalks!
Time is running out so grab Flags and mosey in Chalk columns
to great lawn for:
Quick Mary:
Flutter Kicks I/C X20
Hello Dolly I/C X20
Times up so circle around Flags in Great Lawn for CoT
Count-Off, Name-o-rama (1 FNG who was named Twin Span as he’s
from Slidell), Intentions and Prayer.
T-claps to all the PAX who did the daily double, the
Mothership and Krazy Ivan. Southshore brought
the Freedom Hammer home!
Thank you PAX for embracing the Beatdown’s theme of no man
is “on his own” in F3. As we all go
through life’s ups and downs, it feels good to know that we have our F3’
brothers to watch our six. We are truly
our Brother’s Keeper!
NM Moleskin
For 4 years, the PAX have been enjoying F2 and F3 at the Morning Call in City Park after the Mothership. For most if not all of those coffeetaria’s, we have arrived to ice cold water to refresh us and been served “Hot” au laits, “Cold” iced coffees and for a brave few “Hot Black” coffees by our faithful waiter Mike. We all know that this past weekend was the last for Morning Call and there is some uncertainty whether Mike will come back with Café du Monde. Even if he does, he will be out of work for at least a month. So in true F3 fashion, an operation was drummed up. In a short week, what became known as Operation Big Tip was put into full effect to thank Mike for all of his service to the PAX. The PAX raised $349 for Mike and a Framed Picture signed by the PAX was delivered at Coffeetaria. YHC even noticed a tear in Mike’s eye. The PAX should be proud of their efforts. This is the best of F3.
Jackie Robinson once said, “A life is not important except in the impact it has on other lives”. Today, 42 men showed up in the soggy gloom to face the Mountain. Today, we caught a glimpse of the incredible impact F3 has had on a growing number of lives as we set yet another AO record for attendance.
“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
No spectators here – we jumped right into the thing after the disclaimer and an awe-inspiring cartwheel demonstration by Crop Duster.
Brief mosey to Tulane’s front yard for an oval warmup
Side Straddle Hop x 25
Imperial Walker Squats x 20
Arm Circles Forward/Back x 15
Mosey to top of the Mountain via the stairs
11’s comprised of Leg Raises and Burpees
LBC’s OYO to wait for the 6
Merkins x 10
Mosey down the Mountain to Touchdown Jesus via stairs
Pax formed groups of 3
Pax 1 executed Squats AMRAP style at one end while Pax 2 held a Plank at the opposite end of the lawn. Pax 3 ran to tap out Pax 2 and take his spot so that he could then take Pax 1’s position doing Squats. Continued this rotation allowing each Pax to complete Squats, then Jumping Lunges, followed by Monkey Humpers. This is tough to explain in writing, but much tapping occurred and all were jolly.
DIZZY BEAR! – Traditional Bear Crawl that leads into a Reverse Bear Crawl upon Q yelling, “DIZZY BEAR!”
Merkins x 10
Dying Cockroach x 20
“This ain’t fun. But you watch me, I’ll get it done.”
It sure ain’t always fun, but it’s worth it.
I’ll leave y’all with one last Jackie Robinson quote as I think it ties even more directly into what we’re doing than the previous ones, “F3 is great.”
Lobsta (FNG), Grimace (FNG), Pops (F3 Cleveland), Monty (F3 Cleveland), Sesame Street (F3 Naperville), Crop Duster (F3 Naperville and visiting cartwheel extraordinaire), Gabrielle, Willie, King Kong, Medulla, Peppa, Douille, Saban, Sandbar, Brown Bag, Chiquita, Two Yutes, Fracsac, Bad Moon, Chowda, Jingle Vader, G-Spot, Bartman, Piranha, Landing Strip, Mariah, Reluctant Yankee, Flaming Lips, Giligan, Wash n’ Fold, Cavalier, Bones, Quincy, False Start, Cowbell, Angie’s List, Quarter Pipe, Tinkles, 86, Nine Lives
I took the time last night to plan a beautiful beatdown for the PAX this am. Unfortunately I over planned and I did NOT get to the special CHOPPA part of the beatdown.
28 PAX posted – It was a chilly 44 degrees but decent weather.
Not modeling good F3 form – we started at 531. We moseyed around the golf course lot to the bandstand in Oak Alley.
We started with a warm up: SSH x 20, Imp Walker Squats x 20, Peter Parkers x 10, and Parker Peters x 20. We sealed the warm up with 5 burpees in honor of Terabyte.
Then we ran a lap in Oak Alley and back.
Once we were back we did the 60-45-30 workout. AMRAP we did MERKS, PLank Walk, and Jump Squats
Then we did 45 sec Merks, 45 sec Plank Walk, and 45 sec Jump Squats, 20 sec rest
Then we did 30 sec Merks, 30 sec Plank Walk, and 30 sec Jump Squats, 20 sec rest
That was one full – exercise group.
After that we did a long mosey up Oak Alley around the golf course and back to the bandstand
We did 60-45-30 again with Burpees, Low Country Crab and Mtn Climbers.
Pushed it up Oak Alley for another lap.
Back to the shelter for one last 60-45-30.
We did dips, step ups left leg (sorry! no right leg – that left leg is going to be huge), and wall sits lifting legs
After that session was planning on a big finish with the right leg step ups sorry. better do those on your own and then my finale was going to be CHOPPA STYLE
Play the song CHOPPA STYLE
When he says CHOPPA style do a feet to hands jump, when he says choppa choppa plank jack and when he says who dey’ – do a merk.
Hopefully I get someone to let me do this in the next week!
27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short mosey to the Fountain of Youth and did the following in cadence:
SSHs x 20
Windmills x10
Overhead Claps x 10
Seal Claps x 10
Slow Low Squats x 10
Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.
Partner Workout
Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.
Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.
Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.
Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.
Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.
Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.
When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.
2 Minutes of Mary
Flutterkicks x 20 IC
Dying Cockroach x 20 IC
Moseyed back to the flag right at 6:15 a.m.
COT Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.
Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
YHC has appreciated the staged “coupons” at the Skinny and Birdcage, and after some creative festivities by Medulla Oblongata (see Halloween and Christmas) thought it appropriate to greet the new year with 36lb CMUs. Disclaimer, block party announcement and we’re off.
WARM UP Mosey the parking lot, back behind the bandstand. Up and over. Then 20 SSH IC, 20 Mountain climbers IC, 20 Peter Parkers IC, followed by 50 LBCs OYO.
THANG 1 – A BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the CMU honeyhole.
WARM UP 2 – Circle up for a Block warm up. (10) 4-count IC clean and press left shoulder, then (10) 4-count IC clean and press right shoulder, followed by (20) Chest Press OYO
THANG 2 – One block exercises – PAX paired up for CBGB (Curls, Blockbys, Goblet Squats, B-rows ), one PAX lifts while the other carries the block up to one light and back and flapjack , two cycles on each.
THANG 3 – Two block exercises. YHC demo’d some lego configurations of the CMUs to do Merks and Dips. Pax stayed in pairs. One PAX appreciates the gravity of the block while the other runs agassi suicides (1 then 2 lights), flapjack, two cycles
THANG 4 – Three block exercises – The PAX reorg’ed into 3 PAX groups (surprisingly quickly!) while YHC demo’d Bulgariann split leg lunges (one leg on a 2 CMU stack, while holding a 3rd) and kettle bell swings (feet a bit wider than shoulder width on 2 CMUs, while kettle swinging a 3rd). Two PAX run two light agassis, while 3rd appreciates the block. Flapjack till all PAX had their go.
There was mumble chatter about the time so YHC through in some impromptu coupon cool-down. 10 4count curls IC, 10 4count overhead press IC, 10 4count kettle swings IC. At about count 3, YHC realized there is no good rhythm for 4 count kettle swings and settled for sloppy syncopation instead.
Then we returned the block to their resting places, moseyed back to the flag for count-off, name-0-rama, announcements and prayer. Thankful in the New Year. Not much running today but enough fun to get the heart pumping.
A chilly 46 degrees and windy means a cold mountain at the top of Wolfpack Mtn. I had a few ideas in my head but I waited until the PAX gathered before committing to a plan for the whole workout. El Wire greeted me with his classic – he Yankee is that the North star?
It was so wet on the Avenue I decided to skip a classic Tinkles move by Blimping on the avenue – instead we went straight to the base of WOLFPACK MTN.
We circled for a warmup – SSH x 20, Hillbillies x 20, Mtn Climbers x 20 and Imperial Walker Squats x 20.
Then the thang. We did an Indian run up the Mountain. Each of the 2 lines had a football. The first guy would throw the football back to the 6. The 6 would sprint to the front of the line with his football. Then he would throw the football back to the six. If the football was dropped the punishment was 3 burpees. Team one only did 6 burpees up the mountain. Team two did 15 burpees up the mountain.
Once we got to the top we circled up for a 12 days of Christmas replay.
Burpees
2 V-Ups
Peter Parkers
FLutter Kicks **After this we did a lap down/up the stairs
Rising Suns
Dying Bugs
Plack Jacks
Bycicles **After this we did a lap down/up the stairs
Merks
Russian Twists
Low Country Crab
Burpees
We finished with 5 min left – ran to the benches and we did a side crunch exercise that I wanted to try — 10 OYO on each side. Not sure if that exercise is for everyone.
This was my last Q of 2018. I enjoyed being with you guys – I appreciate the accountability. We prayed for digits and her PAX and family in South Carolina.
With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.
Burpees – 20 (count)
Lunges
LBCs
The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.
Burpees – 20 (count)
Low Slow Squats
American Hammers
Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.
Burpees – 15 (count)
Al Gores
Flutter kicks
The PAX went down to the benches via the stairwell where we did the following:
Incline Merkins – 20
Right and Left leg step ups – 15 each
The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!
I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.
We showed up for a hot 68 degree AM in the gloom. We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game. He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree. Thanks to Brown Bag for EH’ing him!
We gave the disclaimer and headed directly to Wolfpack Mtn. I picked up a bucket of balls on the way.
At the base of WPM SSH x 20 IC, Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20
Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN. At each end of the garage we did 10 merks. Congrats to the winners Sandbar and Saban who won the race up the MTN.
At the top of the MTN. We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.
Then we got a new partner and went down the garage with 5 squat jumps at each side. This in hindsight was probably a bad exercise choice. – Most of the PAX did their jumps with their back to the balls still rolling down the MTN. A couple of near missed ankle injuries – as far as I know – no injuires occured.
Congrats to Mariah and Peppa for winnning the race down. It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.
At the base – we put the balls in the bucket and ran to the benches. At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.
We sealed the deal with x 15 low country crab in cadence.
Then we hustled back to the FLAG. If you got to the FLAG before the 6 each PAX knocked out a BLIMP or as far as he could get.
Announcements: Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday
Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!
It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.
