F3 New Orleans

Tag: F3 NORTHSHORE

  • Q Source – Grover’s Graduation – from Akbar

    It was a rainy, gloomy morn with what looked like 5-6 PAX for the beatdown. But out of the
    gloom came more Pax to help celebrate Grovers graduation. After Pixie Stix woke up from his nap, the count was 16 HIM. Great to have Hawgcycle and Carpool join us as well.

    QIC was ready with the biggest Wiki ever, laminated for the rain, and reading glasses to boot. We went through the first half of the Q-Source, including Foundations, Q1, and Q2 – with beatdowns in between readings.

    YHC will summarize and post the full content at the very end of the backblast if you want to read through it.

    The Q Source is F3’s Leadership Philosophy and leadership manual, which supports the mission to invigorate male leadership in our communities.

    WARM UP x 15-16 SSH, Hillbillies, Imperial Walkers, Self-Love, Mountain Climbers

    FOUNDATIONAL PRINCIPLES:

    Disruption, disturbance of the status quo.
    Language, the Lexicon of Virtuous Leadership
    Group, a voluntary combination of two or more people.
    Leadership Development Process (LDP), great leaders develop new leaders
    Preparedness, get ready for the expected while being ready for the unexpected.

    Mosey to the Gazebo wall

    PDerkin IC x 12 (8 count Derkin with Peter Parkers) OYO 50 Dirkin, 50 Freak Nasties

    Q1: Get Right – the pursuit of proper alignment.
    DRP – Daily Red Pill. The daily commitment to accelerate Fitness, Fellowship, and Faith.
    King. The daily discipline of training the physical body.
    Queen. The daily discipline over what is put into the Body
    Jester. The temptation of the flesh that hinders acceleration

    Wall – X10 IC Tempo Stone Mountain & Shoulder taps in Derkin position
    Circle up. X20 IC -arm circles – front, back, overhead and reverse, cherry pickers, Moroccan night clubs, overhead press, Randy, 20 count lateral hold
    OYO X20 Stone Mountain & shoulder taps

    FELLOWSHIP – a man’s healthy relationship with the people in his Concentrica, or closest circle.
    M – The transformational relationship between a man and his wife.
    Shorties – the Sacrificial relationship between a man and his kids.
    Shield Lock – the horizontal relationship between men
    Whetstone – The vertical relationship between Men.
    Mammon – The sustaining relationship between a man and His work..

    Wall. OYO – 50 step ups, 25 each leg. IC x 10 Bulgarian Split Squats each leg.
    Line up at the wall. 10 x Twinkle Toes, lunge walk to the sidewalk, 10x Monkey Humpers, run back. Rinse and repeat x9, x8, x7 – and Q said that was enough.

    FAITH is a man’s right relationship with his Creator.
    Prayer – The daily discipline of talking with the creator to build faith.
    Study – Faith is a practice that requires study to accelerate.
    Meeting – Public manifestation of Faith

    CIRCLE UP OYO X10 Superman (regular, feet and arms up) ; Y Superman, W Superman, T Superman (arms straight out), Superman Row, Superman Merkin, Renegade Row

    Q2 LIVE RIGHT – THE DEDICATION TO PURPOSEFULNESS. To live right, a man must have an ultimate purpose in mind, which requires self-sacrifice & helps a man to stay right
    Impact – Forcible contact to strong effect.
    Influence – igniting a strong desire for movement.
    Missionality – Service in the High Impact Zone.
    Positive Habit Transfer – ingraining advantageous tendencies in others.
    Accountability – submission to a standard through enforcement and consequence.
    Correction – zealously advocating for shared virtue.
    Targeting – initiating Missionality in others.

    Mosey Back to the Flag.

    Mary- IC x 15ish. Heels to Heaven, Hands to Heels (Penguins), Leg Raises, Crunchy Frogs, American Hammers, LBC’s, Hello Dolly

    Grover was then presented with a Q Source inspired shovel flag, which was his grandfather’s shovel, and contained the 4 Quadrants of Preparedness. Get Right, Live Right, Lead Right, and Live Right. ISI on the back right of the shovel and a F3 and Super Grover sticker on the front. A copy of the Q Source was given to him also on the way to Coffeeteria. Great fellowship and conversation as usual at the Book and the Bean with surprise arrivals of Amnesia and Slots.

    Many thanks to Zoolander who had the shovel flag idea; for Shooter helping me put it together; and for the M who painted the flag.

    Count, Name and Shooter prayed us out.

    Thanks for letting me lead!
    Til next gloom, Akbar

    —————————————————————————————————-
    FULL CONTENT

    FOUNDATIONAL PRINCIPLES
    Disruption: Disturbance of the Status Quo. A leader is a person who can influence people to do things that they would not have done otherwise. Leaders influence movement to advantage which causes disruption

    Language: The Lexicon of Virtuous Leadership. Leadership is evolutionary, not revolutionary. Effective groups have a unique language

    Group: A voluntary combination of two or more people. Man is by nature a Group-forming animal. 3 group types that must be led to advantage are Community, Organization, and Team. Dynamic teams are the heart of healthy communities and effective organizations

    In the Leadership Development Process (LDP), great leaders develop new leaders. There are 4 steps: schooling, apprenticeship, opportunity, and failure

    Preparedness: Get ready for the expected while being ready for the unexpected. The process of preparedness is deliberate and sequential. 4 quadrants: Get right, live right, lead right, and leave right

    Q1: GET RIGHT is the Pursuit of Proper Alignment. There are 3 components – Fitness, Fellowship, and Faith. FITNESS is a man’s right relationship with himself through physical fitness. Fitness is inward seeking. A man must get right before he can do anything else. To be able to help others, a man must first help himself.

    DRP – Daily Red Pill – the daily commitment to accelerate Fitness, Fellowship, and Faith. A man needs help to get right – to turn from amateur to pro.
    To do that, we must master 3 things

    King – Daily discipline of training the physical body. Fitness begins with the body and is maintained for reasons outside of ourselves. Fitness is best accelerated by running with faster men.

    Queen – Daily discipline over what is put into the Body. Man does not stay fit through exercise alone. Weight control requires accountability. You cannot out King your Queen

    Jester – The temptation of the flesh that hinders acceleration. Every man has his own personal Jester. The jester is a master liar – the jester and Virtue can coexist. Preparedness keeps the Jester at bay

    FELLOWSHIP – a man’s healthy relationship with the people in his Concentrica, or closest circle. Fellowship is the outward seeking act of relational rhythm – and takes as much discipline and attention as it does to maintain physical fitness – if not more.

    M – The transformational relationship between a man and his wife. The M is the most important relationship. Accelerating the M requires both skill and love

    Shorties – the Sacrificial relationship between a man and his kids. A man gives everything he has for his kids. The IMPACT that a man has on his kids cannot be underestimated

    Shield Lock – the horizontal relationship between men. Men Hunt best in a pack because we need someone to watch our six. Men recognize the advantage of mutual defense and lock shields together into a defensive wall to repel the invader. The shield lock must come together periodically to be effective.

    Whetstone – The vertical relationship between Men. It’s man’s natural desire to pass on what we have learned to a younger man. A man must be sharpened like a knife blade. The HIM acts as the Stone to the younger man’s Blade – providing the hard surface against which he becomes sharper. The Whetstone is necessary for both the blade and the stone to get right.

    Mammon – The sustaining relationship between a man and His work. Work is a virtue – Mammon is a relationship, not a pursuit. Mammon is a man’s least important relationship.

    FAITH is a man’s right relationship with his Creator. A man cannot live, lead, or leave right unless this spiritual relationship is accelerating along with Fitness and Fellowship. This is done in 3 ways:

    Prayer – The daily discipline of talking with the creator to build faith. A virtuous leader must have Faith. Prayer provides answers and is the antidote to worry.

    Study – Faith is a practice that requires study to accelerate. The acceleration of Faith requires a belief system. Study puts a leaders belief system to the test. If you stop studying, you decelerate.

    Meeting – Public manifestation of Faith. Faith is best accelerated in the company of others. To be competent in your Faith requires Skill, which results from practice. To leave a legacy, a man must be competent in the practice of his belief system – turning head knowledge into heart knowledge

    Q2 LIVE RIGHT – THE DEDICATION TO PURPOSEFULNESS. To live right, a man must have an ultimate purpose in mind, which requires self-sacrifice & helps a man to stay right

    Impact – Forcible contact to strong effect. Some movement – action taken in furtherance of Purpose – is required by at least 1 person. The proximity we create results in changes in the lives of the people that we meet. Sad Clown’s need help to Get Right, this can only be done in context of a relationship

    Influence – igniting a strong desire for movement. Persuasion is the initiation of first movement, using influence to convince a man to want to move. Movement must be voluntary and is influenced through word and deed.

    Missionality – Service in the High Impact Zone. The course of action taken to achieve an articulated purpose, which is made up of the tasks we undertake to bring our purpose to fruition. The comfort zone is a cultural myth that encourages men to be in-Effective. A HIM’s mission marks the boundaries of his high impact zone – his place of highest productivity, where he is the most effective. And preparedness helps resist straying from his mission

    Positive Habit Transfer – ingraining advantageous tendencies in others. 3 types of habits – negative, neutral, positive. A Positive habit is advantageous to the individual or others. We should help others minimize neutral habits and discontinue negative habits.

    Accountability – submission to a standard through enforcement and consequence. The HIM seeks accountability because his life is not his own. Accountability shines the light of Hope into a man’s blind spots. An effective shield lock provides mutual accountability.

    Correction – zealously advocating for shared virtue. The HIM preaches what he practices. Correction requires courage and love.

    Targeting – initiating Missionality in others. Missionality is an essential virtue. Targeting moves a man beyond himself. A man’s life is a single thing comprised of many components that must all work together in rhythm.

  • Misty Morning after Mother’s Day – from Akbar

    6 strong on a rainy gloom at the Marsh this morning. It’s great to see the numbers back up again, missing regulars Russo and Hogsbreath. YHC and the PAX needed some sweating after all seemed to eat too much while celebrating our Mom’s yesterday. So we retrieved the hidden, waterlogged blocks and got to work.

    Warm up: SSH, Torso Twist, Peter Parkers, Grass Grabbers, Cherry Pickers, Arm Circles (front and back), & Imperial Walkers x 10-15 IC

    The rain let up for a bit so we moseyed down Livingston a couple of blocks, stopping for Hillbillies IC x 15.

    Thang

    Full body workout today accompanied by some classic rock tunes. 6 exercises, 1 rep each, add a rep each round

    · Alternating block merkin
    · Decline freak nasty
    · Block Curl
    · KB Swing
    · Shoulder Thrusts
    · Block Squat
    · WW2 Situp – Block holds feet, legs straight – right elbow to left knee, switcheroo

    The tunes started out with House of the Rising Sun (which is my 6-year-olds favorite song), Janis Joplin, and Boston. YHC noted that unfortunately they do not make music like this anymore. The Alternating Block Merkin brought back memories (or nightmares) of the Iron Pax we did in the field with Murder Bunnies.

    Finished up at 5:52 with each PAX getting up to 11-12 rounds in, and headed back to center court for some Mary

    Tempo Merkins, Leg Raises, Heals to Heaven, Hands to Heals, LCB’s and Crunchy Frogs x10 IC

    YHC prayed us out with intentions for Waterpik’s friend and thankfulness for us getting together today.

    Thanks for letting me lead fella’s

    SYITG, Akbar

  • Head, Shoulders, Knees and Toes – from Akbar

    4 HIM showed at the Marsh, picking a great morning to be up so early. Cool temperatures, no mosquitos, and a non-running workout. YHC is still having a little foot pain, so blocks were on the menu. I know, it’s surprising.

    WU: x20 SSH, arm circles front back x10, self-love x10

    THANG full body workout

    12, 10, 8 reps per set, slow tempo IC and OYO, 6 sets total

    Block Press, Freak Nasties IC

    Block row, Curls for the Girls OYO

    Shoulder Press, Block Squat OYO/IC

    Merkins, Tricep Raise IC, OYO

    Block Swings, Curls for the Girls OYO

    Alpo’s, Bulgarian Split Squat OYO, IC

    MARY

    Mountain Climbers – Tabata: 20s on, 10 s rest, 3 sets total

    Announcements: Last Thursday in April, F3/FIA at the Gipper, 6:30

    Count, Name, YHC prayed us out

    Thanks for letting me lead,

    SYITG, Akbar

  • A Family Affair – from Akbar

    Yhc and Grover arrived at the Milestone Marsh 10 minutes early this gloom to a clear night, quarter moon, and 48 degrees. As Grover slept in the car waiting for go time, QIC walked around the AO stretching from the prior week of pain. As the clock got closer to 5:15, there was still no one in site. Most of us have been close to or experienced a no show, and the thoughts were swimming through at this time. But as the AO was perused, there were messages inscribed on the court in chalk: Work hard, work harder, strive, grind. Then Grover emerged from his nap and we got to work, a father/son beatdown that went like this:

    Construction:

    Mosey down to the lakefront stopping at each street.

    Karaoke 30 Werkins

    Butt Kick 25 Merkins

    Skips 20 T Merkins

    High Knees 15 Cobra Merkins

    Mosey 10 T Merkins

    Mosey 5 Diamond Merkins

    Deconstruction

    Mosey back to the Marsh stopping at each block for deconstructed burpees – starting at 7 and descending to 1

    Squats, merkins, groiners, squat jumps

    Mary: IC x 10 LBC’s, leg raises, E2k left, E2k right

    YHC prayed us out.

    Till next Gloom – Akbar

    Moleskin

    YHC remembered the Q on the way to Grandmas in Hattiesburg Sunday and had to pivot quickly to get something in place. Just so happens this beatdown was the next one on my list. Modification was in store after a week of block beatdowns, intense shoulder work, and pruning 8 trees on Friday – but after a big Easter meal the modification would not happen. So more chest and shoulders it was.

  • Up, Down Touch the Ground – from Akbar

    The Marsh was a cool 50 degrees this morning as we arrived at the gloom. Shooter had the Q but pulled an audible last minute after a ladder mishap, which resulted in an ankle injury. Just so happens that the next workout in Akbar’s Book of Beatdowns was a ladder. So we went Up, down, touched the ground – which put us in the mood, for food.

    Warm up: SSH, Torso Twist, Imperial Walkers, Arm Circles, Grass Grabbers

    Grab blocks, head to the playground for:

    10 Pull Ups

    20 Block Shoulder Thrusts

    40 Block Rows

    50 Goblet Squats

    Run to Marigny and back after each exercise

    YHC got tired of running so we moved to the court for the descending ladder

    50 Goblet Squats

    40 Block Rows

    30 Merkins

    20 Block Shoulder Thrusts

    10 Pull Ups

    Block carry the length of the BB court and back – PAX choice

    Next up were Lieutenant Dan’s up and down the court. 1 squat, followed by 2 lunges

    Return blocks and mosey to the picnic tables for Freak Nasties and Irkins. 3 sets of 12,8,5 IC

    Mary: Heals to Heaven, Hands to Heals, Hello Dolly, Leg Raises, IC x10, LBC ICx25

    Count, Name-o-rama, Welcome Shortcake!

    Announcements

    Northshore Conversion, San Antonio Grow Ruck coming soon

    COT: YHC prayed us out asking for safety, a chance to positively influence someone this week, and Shooter’s ankle.

    Naked Man Moleskin

    Great to have Shortcake this morning, and T-claps to Hogsbreath for the EH. Like Hogsbreath, a navy guy and just as stout. During the Farmer’s carry mosey, he carried the block like a set of car keys.

    Frazier is a family name of Scottish origin meaning Strawberry – thus Shortcake

  • Blocks (Almost) Before Breakfast

    Early day after watching the superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey.  

    WU SSH, IW, Windmill, Self Love

    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections. 

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.  

    Stone Mountain | Mountain Climbers 

    Bulgarian Split Squat (each leg), Freak Nasty

    Merkin, Rocky Balboa’s

    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out.

    Good work and good conversation today guys.

    Til next gloom,

    Akbar

    Moleskin

    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. 

  • Eye on the Ball

    After a brief warmup of Seal Jacks, Lunges, Imperial Walkers, Toe Touches, and SSHs, with some Burpees sprinkled in for good measure, it was game time this morning on the Mandeville Lakefront. Forming up into three teams of four and armed with tennis balls, the PAX made their way to the Mandeville harbor playground via a passing/running game and with a brief stop for some Merkins.

    At the playground, the ball games continued. We started with a cooperative passing game. Penalties of Burpees, Merkins, and Squat Jumps were dished out for every break down, and the difficulty level was increased as we got the hang of things. Then we switched to a competitive possession game where despite an early lead, the red team lost it at the buzzer. No one was to blame of course and his name will not be mentioned, but let’s just say that the red team would have prevailed if a certain PAX whose name rhymes with BurboBax had caught the final pass.

    Back to our three teams of four and to the shovel flag using just our feet to move the tennis balls with us.

    Nameorama, countorama and Moby prayed us out. Thanks for letting me lead and playing along this morning, guys.

    NMM

    Having Zoolander in the PAX for a running dominant workout is like bringing your dog for a walk in the park. He runs 3 miles for every one that you walk.

    Krazy Ivan is on for Friday February 5th at 2000 hours. Hope to see you all out there if not for the run then for the F2 afterwards at the Barley Oak.

  • No Crunchy Frogs for You, Cowbell

    YHC has nothing against Crunchy Frogs. In fact, YHC likes Crunchy Frogs…a lot. Crunchy Frogs, however, were not on this morning’s agenda. So no Crunchy Frogs for you, Cowbell.

    What was on the agenda was a warmup of Reverse Lunges, Merkins, Mountain Climbers, and Imperial Walkers, all 10x IC, followed by a 5 minute AMRAP session using the same four exercises. Most of the PAX got through five complete rounds before the buzzer sounded and then we each grabbed 2 coupons from the Gipper stash and Farmer Walked our way over to the boatyard.

    Five cones were waiting at the boatyard, the starting line cone and then cones 10, 15, 20 and 25 yards out. Each PAX grabbed himself a lane and then we got to work.

    First set: Farmer Carry to Cone 2, Back Pedal to Cone 1, Sprint to Cone 2, Farmer Carry to Cone 3, Back Pedal to Cone 1, Sprit to Cone 3, Farmer Carry to Cone 4, Back Pedal to Cone 1, Sprint to Cone 4, Farmer Carry to Cone 5, Back Pedal to Cone 1, Sprint to Cone 5, then Farmer Carry the two coupons back to Cone 1. Finish off the set with 10 coupon Manmakers.

    Second set: rinse and repeat with Farmer Carries, Backwards Lunges, Forward Lunges capped off by 10 Coupon Swings.

    Third set: rinse and repeat with Overhead Coupon Carry, Reverse Bear Crawls, Forward Bear Crawls, capped off by 10 Coupon Thrusters.

    Fourth set: rinse and repeat with Farmer Carries, Carioca both directions, capped off by 10 Coupon Merkins.

    Final set: Sprint and Back Pedal with no coupons.

    Farmer Carry back to the Shovel Flag for Mary: American Hammers, Nolan Ryans, Wife Pleasers, all 15x IC followed by 30 long seconds of a six inch hold. No Crunchy Frogs for you, Cowbell!

    Countorama, nameorama and The Hammer prayed us out. Thanks for letting me lead guys.

    NMM:

    We haven’t bear crawled long distances at The Gipper in a while. It was time.

    It was great to have a visitor from F3 Phoenix. Choo Choo is in shape and had no problem with the beat down. Nice to be reminded that F3 extends beyond our region.

    New Year’s Day beatdown at the A1C AO 0700 followed by a big Southern breakfast courtesy of BBQ’s M. Come and get you some. Let BBQ know you’re coming so there are enough grits for your big appetite.

  • It really did happen.

    You guys will do whatever it takes to keep a guy on the straight and narrow.  Looking back at my one and only backblast (VQ on 11/14), it was late just like this one.  A little headlocking and friendly ribbing may just be the encouragement some of us need. I know I do.  So without further ado, see below for Bird’s yoga inspired Q – it actually did happen Wacker! 

    0510 – Q posts with computer, yoga mats, speaker and phone in tow in preparation for said event.  Borrowed yoga mats courtesy of Bayou Yoga studio, which if I’m not doing some craziness with you guys ITG is where I might be otherwise on an early morning.  Oh who am I kidding, if I don’t show I’m probably still in bed at 5:15!  Actually, I do enjoy the yoga, although I’m not sure if my illicit affair is with the yoga studio or F3 – depends on who you ask I guess. 

    Shortly after distributing yoga mats and various props arrive the following members of PAX: Shooter, The Pelican, Steve, and Zoolander. 

    0515 – Chilly morning, albeit not as bad as the forecasted high 30 temps.  The combination of cold temps, yoga, and those of you who aren’t so flexible could have been a recipe for disaster!  Cold temps abated with a quick warm up consisting of high knees, butt kicks, side straddle hops, seal jacks, torso twists, windmills, mountain climbers, and merkins (10 each IC). 

    0520 – Just to ensure all the sensitive areas were good and warm, PAX took a quick run to the tunnel – gotta remember a headlamp next time for the spooky, dark forest in the turn northward.  Eventually, the light of the tunnel approaches and PAX regroups with a plank a ten count merkins in cadence before the return run. 

    0530 – PAX regroups on stage where yoga mats are spread.  Shooter was the only one who got the memo about bringing a mat, but it was some sort of blanket from south of the border – not your typical yoga attire.  Speaking of which, thankfully there were no yoga pants to be seen either.

    After circling up for the upcoming spiritual experience, Q reminds PAX that yoga should be done with intention, gratitude, and purpose.  One of the nice thing about the practice is that it allows the space for thinking about those things.  Did I mention I’m grateful for the PAX?  I am. 

    First yoga series consisted of:

    • Child’s pose
    • Table, right-arm up, twist under, breath
    • Table, left arm up, twist under, breath
    • Bird dog, right arm out, left leg up, knee to elbow five times
    • Bird dog, left arm out, right leg up, knee to elbow five times
    • Table to bear pose to down dog
    • 10 Down dog pushups (aka Carolina Dry Docks)
    • Repeat 1x

    Second yoga series consisted of:

    • Two rounds of sun salutation A (i.e., forward fold, halfway left, plank to chataranga, up dog, down dog, jump or step to hands)

    Third yoga series consisted of:

    • Sun Salutation A
    • Right leg up to runners lunge
    • Rise to crescent
    • Twisting crescent
    • Hands to hear center and bend forward to hook elbows on knee (twisting lunge)
    • Open arms
    • Twisting crescent
    • Crescent
    • Repeat 1x

    Fourth yoga series consisted of:

    • Sun Salutation A
    • Right leg up to runners lunge
    • Warrior 1
    • Warrior 2
    • Reverse warrior
    • Right angle pose (bind encouraged)
    • There was a bunch of stuff I had planned after that that I forgot that will save for next time
    • Warrior 2
    • Warrior 1
    • Repeat 1X

    Fifth yoga series consisted of:

    Honestly gents, it’s been so long since the Q (it actually did happen Wacker) that I’ve gotten a little fuzzy on what happened next, but there was some yogi squat action, lizard lunging, and flying into configurations inspired by birds of sorted varieties.  Zoolander covered a few of them.  I can’t even remember if we did a little meditating at the end or did a shavasana, but I do recall some focused breathing – cool are in through the nostrils, arm air out through the nostrils – and the obligatory namaste.  For those of you who’ve gotten this far, a little Wikipedia explaining a shavasana – if we didn’t do it last time, we will the next time. 

    Shavasana (Sanskrit: शवासन; IAST: śavāsana), Corpse Pose, or Mrtasana,[1] is an asana in hatha yoga and modern yoga as exercise, often used for relaxation at the end of a session. It is the usual pose for the practice of yoga nidra meditation.  Shavasana is intended to rejuvenate the body, mind, and spirit. In the pose, the breath deepens, and the stress of the day is released. The yogi forgets all other thoughts and surrenders any psychological effort. While in Savasana, yogis slip into blissful neutrality and reflect on the practice.[7] Comfort is essential in the pose; the slightest point of discomfort can be endlessly distracting. Shavasana is a good way to reduce stress and tension.[8]

    Namaste ended the practice and brought the PAX back from oblivion into the present moment.  Following a few quick announcements (last week was a busy one!), Steve led us in prayer. 

    A quick afterthought…yoga isn’t something you do as a one off.  Like anything, to get good at it and realize the benefits, one has to practice.  PAX performed admirably considering yoga isn’t in the regular lineup of F3 beatdowns.  Looking forward to rotating this in on occasion and adding flexibility to the list of qualities that describe such a fine group of men. 

    Glad to be with you all,

    Bird

  • Pumpkin Spice Latte

    All these holiday drinks…peppermint mocha, hot buttered rum, eggnog…anyway, inspired by recent coupon beatdowns, YHC had the idea to add a little SPICE to today’s beatdown by adding something new. After all, its the holidays and YHC likes the holiday drinks. So, desperately rummaging through the garage hoping to find a new crazy coupon, YHC settled on an old punching bag. Not nearly as manly as Moby’s chain or as rock solid as Hogsbreath’s cinder block RUCK carry, the punching bag served it’s purpose.

    With temperatures in the low 40s, YHC led the PAX through a longer warmup consisting of a mosey to the 4 corners around the Marsh with exercises at each corner. Squats, Merkins, Smurf Jacks, Flutter Kicks, Hello Dolly’s, Bear Crawl, Lunge Walk, Jog Backwards, Shuffle to each side.

    Thang

    3 Tabata Sets (30 secs, 10 secs Rest)

    The exercises were Burpees, Thrusters w/ cinder Block Coupon, Jack webbs w/ coupon, Curls w/ Punching Bag. The PAX alternated through each exercise during the 10s rest period, so each man did the exercises 3x.

    Mosey around the Block again to cool down before the closing out with some Mary: crunchy frogs, 100s, Putins, Freddy Mercs.

    Thanks, Men, for another great year for the F3 Northshore PAX. I am so grateful to be a part of such a great group of men. And I look forward to many more to come.