Tag: Bawbwa Wawa

Crushing Creamers With the FNG – from Logo

10 PAX showed for my VQ that featured a little double-time rucking, a little rifle-carrying coupons, and a whole lotta songs from my youth.

But it was the unexpected coffeeteria performance by the FNG that stole the show.

The morning started with a few Abe Vigodas, Grass Grabbers, and Arm Circles. From there we donned our ruck packs, grabbed a couple of coupons and moseyed up the levee for a Catch-Me-If-You-Can-style Ruck.

2 PAX began by rucking down the levee rifle-carrying coupons while the rest of the PAX planked through the entire 3:10 of our the first song on our soundtrack – Country Roads by John Denver. After the plank, the PAX double-timed it until the Rifle carriers were caught, at which time two new PAX grabbed the coupons and rifle carried them further down the levee while the remaining PAX did squats and lunges for the full 2:45 of the next song – Rich Girl by Hall and Oates. We repeated this for the hour getting in 1.9 miles of ruck, 9 group exercises, and all the rifle-carrying we could handle.

Complete exercise list with the accompanying songs:
3:10 of Planking to Country to Roads, John Denver
2:45 of Squats/Lunges to Rich Girl, Hall and Oates
3:01 of American Hammers to 9 to 5, Dolly Parton
2:47 of Burpees to Safety Dance, Men Without Hats
2:42 of Planking to On the Dark Side, John Cafferty and the Beaver Brown Band
2:51 of Squats/Lunges to I Would Die 4 U, Prince and the Revolution
3:26 of American Hammers to Queen of Hearts, Juice Newton
2:50 of Burpees to I’m too Sexy, Right Said Fred
Back to Flag for COT where FNG, Jeff Hamm became forever known as Salt Lick.

But it was Salt Lick’s showing at Coffeeteria that had this Q considering a breach to F3 etiquette and renaming him Half and Half after watching in awe as he crushed a half-dozen unopened creamer packets between his back teeth like a young Ozzy Osborne ripping through a colony of bat heads.

So mesmerized were the PAX by Salt Lick’s magnificent mastication that we failed to ascertain the reasons behind his feat. This Q can only hope that this is but the first of many hidden talents Salt Lick will reveal over the coming weeks. Welcome to F3!

Big props to Vagabond and Hokie Pokie for helping this rookie navigate his first Q and to all the men who joined me this a.m.

0

May 10, 2021
Fasting & Penance – from Thumb War

Pax of 8 started the workout in 35 degrees and at 6:35 as half the Pax were running back to the flags from their 5:30 pre-workout ruck.
We warmed up with the following exercises IC:
 SSH x 25
 Grass Grabbers x 15
 Arm Circles front x 10
 Arm Circles Back x 10
 Mountain Climbers x 20
The Pax rucked up and starting Rucking at a fast pace on the jogging path towards Vintage. Along the way to West Esplanade and back totaling 2.92 miles, we halted at about every 5 minutes and the did following exercises:
 Squats – 21 Reps
 Front squat presses – 21 Reps
 Merks – 21 Reps
 Overhead Lunge – 21 Reps
 Squats – 21 Reps
 Front squat presses – 21 Reps
 Merks – 21 Reps
Back to the flags at 7:31 for some Mary:
 Freddy Mercs – 25 IC
 LBC’s – 25 IC
 Hello Dolly – 15 IC
 Plank hold for 1 min
COT where we named Triple Shift’s 2.1 Jonah “Smash”. Finished with intentions and prayer, which focused on using this Lent to improve ourselves. Thanks, Vagabond, for the invite to Q.

0

May 10, 2021
Ruck’n to the Kenna Line Brah – from Vagabond

After doing warm-up exercises and 60 EMOM burpees at the start (in the 38 degree wind, some modified), …to mix it up from the typical View beat downs, the four pax rucked 1-2 miles with 25lbs +/-. Stopped along the way for dips, decline shoulder taps, step ups, etc.

Circled up for COT and prayer. Rucking is great for the “third F”- Fellowship.

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May 9, 2021
I made it up as I went along

Continuing with the rucking theme for Bawbwa Wawa, I ventured cautiously into Kenner with two rucks and Sandy my 60lb fun bag.

We loaded up and moved to Lakefront Trail.

Warm up IC

SSH 25, Imperial Walkers 25, Windmills 15ish, Peter Parkers 15, Parker Peters 15, Plank Jacks 15 – or something close to this

Movement Begins

Grab Sandy or Sweetness (Frac’s 60lb Funbag) or choose to push Vagabond’s industrial dolly loaded with cinderblocks. We stopped and swapped the coupons at the half-way point #2.

Grinder #3

In the parking lot we did some tabata 40 sec work 20 sec rest

Ruck Curls, Ruck Press, Ruck Squat, burpees, Ruck Curl/Press/Squat, burpees, Flutter Kicks holding ruck. Tclaps to Vagabond who forgo a ruck and used a funbag for most of the PT.

Burpees on the Pier 4,5,6,7

We headed to the fishing pier for some more burpees. 10 burpees at each point. There were some complaints about doing burpees in fish guts, but we did them anyway.

Head for Home #8

We rucked back to the start and finished in 59 minutes so time for 10 more burpees.

COT, – Count off, nam-o-rama, annoucements, intentions , prayer

We headed to City Park to supervise and provide encouragement to those that were cleaning up.

+2

January 27, 2021
2 pax are 10x Better than 1
Planted the flags and started workout alone.…. but was energized to see Mahatma mosey across the levee a little after the start. Was admittedly dreading a solo workout the day after Christmas in the cold and wind.

Warmup: SSH, Windmill, Hillbilly, Grass grabber, Mountain Climber, Peter Parker, Arm circles

5 Burpees atop levee, Moseyed to street, 5 burpees, Picked-up coupons and moseyed back to levee, 5 burpees, then onward to pumping station concrete pad

First Thang: Declining rep count for each circuit of four exercises 30, 25, 20, 15, 10, 5
- Sit-ups
- Imperial squat walkers
- Bench press
- Rocky balboas
Moseyed ‘cross the bridge and back, and planked 60s to recover

Second Thang: Declining rep count for each circuit of two exercises 8, 7, 6, 5, 4, 3, 2, 1 over levee
- Thrusters with coupon at base of levee
- 5 Bobby Hurley atop levee going each way
- 8-counts
Mary: windshield wipers, LBC, Hello dolly, flutters, American hammer

COT, prayer of thanks and for intentions

+1
January 2, 2021
Everyone Loves BLIMPS
4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:

Warmup
- SSH IC x 31
- Abe Vigodas IC x 10
- Grass Grabbers IC x 10
- Hillbillies IC x 15
- Bat wings – AC, OC, SC, MNC
YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.

BLIMPS
- Burpees x 5
- Lunges (4 count) x 10
- Imperial Walkers (4 count) x 15
- Merkins x 20
- Plank Jacks (4 count) x 25
- Squats (low slow) x 30
Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.

Mini Dora 1..2..3
- Partner up
- 50 Burpees
- 100 Imperial Walkers (4 count)
- 150 Low Slow Squats
Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.

Mosey back to VSF. Finish off with 2 minutes of planking.

COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.

NMM
- YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
- YHC was asked to dial down the burpees a little. I tried…..
- The cool low humidity weather of Fall is finally here, and much welcomed.
- Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
- F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.
SYITG

+4
October 3, 2020