Eight Pax, plus our mascot DJ, showed for some work on the NOMA “porch” to the tunes of 1980’s arena rock, courtesy of Def Leppard, Rolling Stones, Ozzy, etc. (idea inspired by Scantron). After the disclaimer, warmup, the group performed 3 cycles of 7 maneuver sets (rotating push-ups, caterpillar + shoulder taps, crouching side-steps with lunges, J-Los, wife-pleaser + sit ups, bear crawls up/down steps, box-cutters), with mosey and burpees in between… once ‘round NOMA and the other to the park entrance. Finished off with a double dose of Sunday Mornings behind NOMA, then circled up at the flag for COT. We were excited to see FracSac posting! One late-comer joined the workout after the start but did not join us for coffeeteria, I believe F3 named “Kruckie” or similar…if someone has his contact info, I’ll reach out to get him connected (musician from Australia). As for Vagabond, his third Q on the books and looks forward to helping more.
Tag: Catfish
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Dad’s Day Renaissance 2020-06-21
Hot, humid morning out at the Renaissance with six PAX: Hokie Pokie, Belloq, Heisenberg, Vagabond, Ozark (FBG), Catfish (Q).
Warmed up in front of the museum with Abe Vigoda, Grass Grabbers, and SSH. Added some imperial squat walkers. Moved to faces for Peter Parkers, Plank Jacks, and Parker Peters. Back to feet for 3 ring of fire rounds holding the Al Gore position and doing bonnie blairs (2 is one)
Set up an OYO exercise: hop up steps. 5 burpees, then back down for 10 hand-release merkins. Did this 3x, then did a lap around the museum. Did V-ups waiting for the six.
Gathered up around the fountain for dips, step ups (both legs), Derkins, Bulgarian Split Squats (both legs), and Irkins.
Moseyed to back of museum for 7 rounds of Sunday Mornings (people’s chair +10 overhead presses/claps, 5 donkey kicks, 1 balls-to-wall press).
Back to flags zone. Freddie Mercuries, Flutter Kicks, and burpees to finish out.
COT, names the new FNG (Ozark), then off to PJ’s for coffeeteria.
Happy Father’s Day!
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Rarajipari at the Mountain
Rarajipari is a running game played by the Tarahumara people of the Copper Canyons region in Chihuahua, Mexico. Two teams of four or more run and kick a baseball-sized ball. The goal is to win, and not step on the ball and bite it in the process. I was first introduced to Rarajipari by Yankee at Wolfpack Mountain, and Hawg at the Mothership. We decided to bring it back to City Park.
7 men met at NOMA. Disclaimer given reminding of physical distancing. We ran a warm-up lap around NOMA.
Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Arm circles 10 forwards 10 backwards IC.
Next we moseyed to Wisner Mountain, stopping at several spots along the way. COP #1: LL step-ups x 15 IC, Dips x 15 IC, RL step-ups x 15 IC, Dips x 15 IC. COP #2: Peter-parker x 15 IC, Shoulder taps x 15 IC, Parker-peter x 15 IC, Merkins x 15 IC.
Wisner Mountain. At the bottom: Incline merkins x 10 IC, Dips x 10 IC. Sprint to the top of the mountain. At the top: Decline merkins x 10 IC. Mosey to the bottom for round-robin Mary: Box cutters x 20 IC, Dying cockroach x 20 IC, V-ups x 20 IC, American Hammer x 20 IC, Hello dolly x 20 IC, Wife-pleasers x 20 IC, LBC’s x 20 IC.
Rarajipari through City Park. After a disclaimer to be careful and not step on the ball or twist an ankle, YHC proceeded to step on the ball and almost bust my a$$. Luckily no one got hurt. We split into 2 teams, with Rarajipari back to NOMA. We took a short tour of City Park, running past Pan Am stadium, down Zachary Taylor drive, turning to go under the 610 underpass, pausing for calf-raises x 20 IC and monkey-jumpers x 20 IC, and continuing down Henry Thomas drive back to NOMA.
COT: Count-off, name-o-rama, announcements, intentions, and a prayer. Thanks for allowing me to lead.
Walleye
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Gaze into my Cristobal (Renaissance 2020-07-06)
A lovely (albeit moist) morning out at the Renaissance with 7 human PAX and 1 canine PAX- Hokie Pokie, Belloq, Vagabond, Chips, Gideon, DJ Diver, Tool, and Catfish (Q).
Started in front of the Museum with windmills, grass grabbers, and side-straddle hop. Moved to faces for Peter Parker Peters. Back to feet for Imperial Squat Walkers, then back down for Plank Jacks and Mountain Climbers to round out the warmup.
Moved to the sidewalk for Route 66 with burpees, then to the fountain for step-up, derkins, step-ups again, then dips.
Moseyed to the field to the tree line. Bear Crawled two tree lengths, did 5 burpees, then bear crawled back. Circled up for dying cockroaches, flutter kicks, and little baby twists. Did another bear crawl length (one tree this time), 5 burpees, and bear crawl back.
Back of museum for 7 Sunday mornings. Back to flag zone for Jack Webbs to 7, then burpees to finish. COT, then coffeeteria @ PJs.
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Memorial Day Murph 2020 on the lake
Due to all the recent changes that have taken place as a result of Covid-19, I figured what’s one more change, right? F3 has proven, if nothing else, to be very flexible with modifications to AOs and exercises. So instead of meeting at our newly baptized Monday AO in front of the Children’s Museum, I opted to meet at the House of Pain steps away from our usual Okwata AO. Tool (and some others) had previously installed 3 pull up bars so I figured with all the playgrounds still roped off this would be a good place to perform our Murph.
6 PAX met at the HoP, instructions were given for The Murph, timer was started, and off we went. For our 1 mile loop we simply ran along the lakefront/sidewalk towards Canal, U-turned to head back towards the pumping station, and then U-turned back towards the HoP. 100 pull-ups, 200 Merkins, and 300 squats were done. Then run another mile. In the midst of our exercises Gideon decided to join us for a few rounds during his morning run. And there was even a drive-by appearance by Hawgcycle and Rev Sox during their morning run.
Final times:
- Saban 41:00
- Sogo 41:20
- Walleye 44:45
- Catfish 45:30
- Belloq 48:52
- High Rise 50:00
After resting for a few minutes and drinking some water to hydrate (thanks Sogo), COT was done where we took time to remember those lost in the line of duty. Never forget!
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Setting Sail on the Catship (Mothership 2020-05-23)
Lovely day with 10 PAX at city park as we continue to re-commence with our regular F3 workouts: Bongo, Gabby, Hokie Pokie, Belloq, Beignet, Da Parish, Tool, Heisenberg, Rudy, Catfish (Q).
Started on the Great Lawn with Abe Vigoda, Grass Grabbers, and Arm Circles to get stretched. Broke a sweat with side straddle hop, some deep lunges, and 8-count bodybuilders.
Moved to faces for Plank Jacks, Peter Parker Peters, and Mountain Climbers. Rounded out the warmup with 8-count bodybuilders.
Moved to the Great Lawn treeline, partnered up for BOMBS (modified with V-ups instead of Big Boys Situps, and Jump squats instead of squats). Count was cumulative (w/ partner) 50 burpees, 100 overhead claps, 150 merkins, 100 v-ups, 50 jump squats. One partner did exercises while other ran to end of field, did one burpee, and ran back.
Moved over to peristyle for a “column conveyor”: hand stand on columns in a line, last person in the line bear crawls to the front (like an indian run). Did one brutal round, then a few handstand presses. Grabbed a bench for dips, then calf raises at the columns, then donkey kicks on the columns, then box jumps.
For the end, busted out the F3 deck and did some Card battle. Each person got a card, paired up with someone else. Cards were shown, higher card was the exercise, with the combined #s the number of reps.
Finished strong with 8-counts to the end.
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Happy Rebirth Everybody, but Happy Birthday to Me.
Renaissance comes from the French word renaissance, from re- ‘back, again’ + naissance ‘birth’ (from Latin nascentia, from nasci ‘be born’). Since our temporary hiatus from public posting, F3 is now blowing & going in small, socially distant, workout groups. We are in the Renaissance of F3 and what better way to celebrate my 37th day of birth than Qing the Renaissance.
Disclaimer – “Welcome to F3. My name is Da Parish, and I’m probably still drunk”
The Thang
- Burpees – 10 on your own
- Imperial Walkers x 37
- Run around the Museum
- Time to do 10 more Burpees
- Hillbillies x 37
- Derkins x 10
- Ascending Merkins x 10
- Derkins x 10
- Ascending Merkins x 10
- Derkins x 7
- Ascending Merkins x 10
- Derkins x 10
- Ascending Merkins x 7
- Y not do 10 more burpees
Line up on the tree line at Tree 0. In a suicide format, run to tree 1 and back to tree 0 and perform 1 rep of the exercise chosen by the PAX. Then run to tree 2 and back to tree 0 and perform 2 reps of the exercise chosen by the pax. Then to tree 3 and so on until completing all of the trees or time runs out.
- 8 Count Body Builder
- Burpees
- Crunchy Frogs
- Catalina Wine Mixer
- Flutter Kick?
- I forget the other 3 (this is why a BB should be written immediately)
With 5 minutes remaining, head to the back of NOMA for 5 Sunday Mornings. 1 Sunday Morning consist of….
- A wall sit w/ 10 over head claps
- 5 Donkey Kicks
- On the 5th donkey kick hold a Balls To The Wall
- 1 Shoulder Press
Count, Namerama, Announcements, COT
Thank you F3 for surviving the Great Quarentine of 2020 and I can’t way to see all of your faces in the gloom.
Da Parish
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Respect at The Great Lawn
Something has been going on in the last couple months that just doesn’t seem right. I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March. You see, there is this awesome group of Men that make me feel like I have purpose. They don’t just sit on me or leave trash all over me. They really care. Not like that so called “groundskeeper” that doesn’t know anything about grass. I’m only about 10 years old, so I’m still trying to figure things out.
I’m sorry, let me introduce myself! I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May. It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way! That guy Tool really knows how to throw a party….
The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration. I guess that means F3 is back, which is awesome. I missed these Men. Well most of them anyways. I try not to play favorites, but have you met that Rudy guy? But I digress……
There was a warmup:
- SSH IC x 50 – wait a minute….Why more than 31? I’m confused
- IW x 20 IC
- GG IC x 10
- AC IC x 20
- PP IC x 20
Then they moseyed to one side of me for the first Routine:
Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back. You get it, right?
- Burpees x 10
- Lunges x 10
- IW x 15
- ‘mericans x 20
- Plank Jacks x 25
- Squats x 30
Then he had then split up by even and odd numbers, using the count off from the disclaimer. It was a real disaster, but so was the Routine:
Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10. Probably something else too, but we just need to get past this one. I thought this Q was educated……
Mosey back to one of the corners for next Awesome Routine:
DirtyMacDeuce!
Round 1
- ‘mericans x 12
- Squats x 12
- Bigboi situps x 12
- Run a lap around me
Round 2
- Shoulder Taps x 12
- LBC’s x 12
- Lunges x 12
- Run a lap around me
Round 3
- Floyd Mayweathers x 12
- Bonnie Blairs x 12
- Freddie Mercury x 12
- Run a lap
Round 4
- Cataline wine mixers x 12
- Jump squats x 12
- LBT’s x 12
- Run a lap
The next Routine was a test of mental fortitude:
Spoiler alert, it didn’t go well
The Q would ask for 2 numbers from the pax. One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q. A failure would result in a penalty.
After 4 rounds of 10 penalty burpees, the Q called it. But on the bright side, the Pax got to do 40 more burpees! Good times!
Finished with some Mary.
Ended with a COT
I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50! Wow, how did that happen?
That must have been a real downer to turn 50 during a pandemic. As it turns out, that guy had a pretty awesome day. After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit! What an awesome organization F3 is! I wish I could get up and join them. Maybe someone will put some good grass on me……
SYITG
Coffeteria at Cafe Navarre 
Birthday Drive By 
Birthday Ride By 
Awesome F2 Surprise -
Catfish Semi-Challenge (Mothership 2020-03-07)
Nice chilly spring Mothership with 18 PAX in attendance: iHeart, Hokie Pokie, Tool, Angie’s List, Landing Strip, Jingle Vader, Triple Shift, Gabrielle, Willie, Squeal, Douille, King Kong, Two Yutes, Beignet, Belloq, Blowout, War Eagle, Catfish (Q).
Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side Straddle Hop. On to our faces with Peter Parkers, Plank Jacks, Parker Peters, and Mountain climbers. Finished out the warmup with some 8-count bodybuilders.
Moved to the Great Lawn and partnered up for B.O.M.V.S. (combined 50 burpees, 100 overhead claps, 150 merkins, 200 V-ups, and 250 squats). Once completed, moved to the southeast end of the lawn for some Mary while waiting for the six (got in some LBCs and dying roaches).
After a quick 10 count and a quick side straddle hop, moved to the base (south end) of the field, then did a quick throwback round to September 2019 Iron PAX Challenge – hop a tree length, 10 burpees, 10 bonnie blairs, 10 big boy situps, rinse and repeat 3x. Did plank jacks waiting for the six.
Once we got to the end, split into two circles for some rings of fire. First ring was monkey humpers (2 rounds, hold the position between rounds), next ring was al gore position with bonnie blairs.
After the rings, moved on to one of the Q’s personal favorites – Jack Webb. Got up to 13 today, not too shabby.
Returned to the peristyle for calf raises and 8-counts to finish up.
Great day, great workout. Thanks to all what participated!
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Renaissance 5… or was that 6
Warm up
As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.
The Thang
FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by
50 Burpess, then another loop around NOMA.
100 push ups, then another loop around NOMA.
150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …
200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes
The Cool down Stretch
We returned to the flag and did 5 minutes of stretching lead by Belloq.
COT
We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉
Coffeetria
100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.
