It was a somber day on August 16, 1977. Elvis Aaron Presley was just finishing up his
morning glory when the King collapsed due to heart failure. Today we honor that great American in the
best way we know how; by empowering our bodies through exercise and our souls
through listening to his music. Elvis
was a HIM before we know what a HIM was.
W/U
Side Straddle Hop x 42
Imperial Walkers x 20
Hill Billies x 20
Arm Circles x 20
Mountain Climbers x 2o
J Lo’s x 10
The Thang – Complete each exercise for the duration of the song
playing.
American Trilogy – Merkins x10, Staggeredx 10, Staggered x10, Diamond x 10, Wide x 10, Chuck Norris x10, Crossfit x 10, – 4:28
Burning Love – Pure Burn (1. Face the fence 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tiptoes); Pulse 3/4 down to 1/2 (90 degrees) X 10; Pulse 1/2 all the way down X10; Repeat) – 2:50
Intentions – Those with cancer, our new students starting
another school year especially Brady Lefleur, those intentions unspoken and
kept in our hearts.
Thank you for the opportunity to lead, thank you very much!
Eager to mark our territory with a trail of sweat, 14 PAX, aka privateers, gathered this Monday for a maiden voyage in the uncharted waters of northern 70122, and area deep with nautical history. This would be a test run to check out the area and also see what interests there may be in establishing a new AO. As the clock neared 5:30, it was encouraging to see a mix of guys, coming from near and far, that all wanted to be in that number. Before we set sail, YHC mentioned that this workout would be somewhat of an exploratory mission and perhaps a work-in-progress as we bounced around. The disclaimer came next followed by the annual recitation of a crude yet useful nugget from the F3 Lexicon that is something we should strive to avoid: Whiskey Dicking (verb) – “Half stepping through a workout or other event. More generally, execution of anything without sufficient zeal”…recently updated to read “Tentative execution of a task”. Basically, try to give it your all and make the most out of the next 45 minutes. Here’s what we did:
Quick “capri lap” around the parking lot with a COP in the nearby field for a warmup of IW, Phelps, WM, AC, Toy Soilders, LSS.
Then we kept it close for any lost latecomers with a continuation of the warmup, getting in a diamond formation for Burpees x20, Bench/Bleacher Dips x15, Jump Squats x10, Tire Flips x5. This circuit would hopefully be repeated later on but no dice.
From there, we moseyed into the heart of UNO’s campus, with a stop to plank for the six followed by 10 Merkins. T-claps to Kuch and Gideon who YHC overheard discuss trying to nudge a guy back out in the gloom…#HIM! We ended the mosey near an area officially named “the lazy river” by Gabrielle which is adjacent to a few tall sets of stairs leading up to the amphitheater hill. Here we dropped anchor for the first round of Dora, partnering up for 100 crossfit/hand-release Merkins while PAX#2 ran a lap up and down the stairs and hill. Pull anchor up…
Northerly mosey to the concrete planters in front of the Alumni Building for the second round of Dora. T-claps to Holy Grove and others for pushing hard then sweeping the six. Partner up with someone different (swinger style) for Inclined Hip Slappers x200 while PAX#2 run to the top of the levee and back. Some groans and panting were heard on this one.
From here we changed course back towards harbor, stopping in front of The UC for the third round of Dora. Original plans called for a stair running loop but time was ticking and we had to wing it with LBC x300 (in sets of 50) which PAX#2 held a low squat #ISI. We had to cut this a tad short and hightail it across the field to the flag. Shout out to HG and JJ for kicking it in high gear on the final run. Total distance covered was approx 2.17 miles. YHC’s goal of scoping out the area was accomplished but the run/plank time squeezed out some of the circuit work.
Finished things off with a COT. Next two workouts in that location (NW corner of Leon C. Simon and Elysian Fields) will be 8/26 and 9/9. Input and Qs are welcome so please chime in and/or step up. Hopefully this AO takes off, in turn further growing the footprint of F3 and having a positive impact on more men. T-claps to Gideon for the nudge and pledge to help get this going.
No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.
Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough? Do we need more to fill the time?” About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.
Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.
SSH x 20
Kettle Bell Squats x 20
Peter Parkers x 20
Shoulder taps x 20 each shoulder
Arm circles – 20 forward and 20 backwards
From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.
Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations. We completed AMRAP and did 3 rounds of the following:
Jump squats
Carolina dry docks
Single leg jump lunges
Pull-ups
Dips
After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation. The Pax formed 4 groups with 3 at each cone. Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone. While waiting for the 6, Pax were to assume a squat position.
Once everyone reached the cone, the Pax did 10 burpees. Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees). We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks.
After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds). We repeated this for a total of 4 sprints.
With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax. From memory we did:
Wife pleasers
Hey mary? (Probably butchered the actual name)
Side leg lifts
Dying Cockroach
Reverse cork screw? (See above)
LBC
Crunchy frogs
1-2 other core
Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.
With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting. Also, big thanks to everyone for helping me look afterwards for the missing key, albeit without any success. And lastly, thank you to Thumb War for the ride home.
What is also becoming typical on Tuesdays is the large PAX and participation we continue to see and grow through F3. This is despite even adding a Monday morning running workout. This is a good thing.
The workout was very simple:
15 minutes out and back, traditional route via Bayou St John.
Then directly to the track for 10 minutes of running the straights, jog
curves.
Then some stretching exercises, LBCs, and a “slant” hold for that last 5 minutes. Some folks haven’t stretched since high school.
Count off, Nam-a-rama, Announcements, COT.
Always a privilege to lead with such a great large group of like minded individuals.
From San Jose, CA see you in the gloom and on the radio,
21 PAX gathered for my first Okwata Q on a gloriously humid morning, although a slight breeze was present so it made for a much more tolerable beatdown. Since the grass on the levee is still well over a foot high and plenty saturated from all the rain we have been having I opted have the PAX stay mostly on cement today, much to the dismay of couple members of the PAX. Disclaimer was given at our usual location and we moseyed over to the intersection for some warm up.
Warm Up (all done IC):
SSH x 20
Windmills x 10
Cement grabbers x 15
Self love x 15
Arm circles fwd/rev x 10 each
Imperial Squat Walkers x 15
The Thang #1: PAX was split into 2 groups (1 group had 3 members due to the odd number). 1 member of the PAX would run up the hill in stated direction while partner stayed at the bottom and performed an exercise. When partner 1 completes the lap swap with partner 2.
Lap 1: partner 1 run uphill facing forward, partner 2 high plank
Lap 2: partner 1 side shuffle facing neutral ground, partner 2 L side plank
Lap 3: partner 1 Bernie Sanders, partner 2 R side plank
Lap 4: partner 1 side shuffle facing sidewalk, partner 2 plank clocks (right arm move hand back and forth from 1:00, 3:00, and 5:00 positions; left arm move hand back and forth from 11:00, 9:00, and 7:00)
While planking Hokie Pokie asked if I had plans on performing the 20 sec worth of squats for ISI today. I told him I was unaware but would work that in for later in the beatdown.
The Thang #2:
Mosey over to the benches for some alternating upper and lower body exercises. Burpees are the counter.
Burpees x 15 reps
L step ups
Derkins
Calf raises
Dips
R step ups
Shoulder taps
Squats jumps
Thankfully PAX is intelligent enough to avoid some standing water with exercises so not all exercises were performed on or in front of the bench in order to stay as dry as possible. After this it was time to mosey back to the flag for some Freddy Mercury x 25 reps and the ISI challenge for 20 seconds, with proper form demonstrated by Mahatma. Count-off, name-o-rama, announcements, intentions, and sweaty ball of man.
Thanks to all the men who got out in the gloom for my first Okwata Q. Hopefully it was worthwhile. Can’t wait to do it again.
A very very damp morning greeted the PAX, after yesterday’s squall lines rolled through. YHC had done a quick drive by one of the intended workout areas to see whether it was usable, and alas – discovered that it was quite soupy. So perhaps an audible was going to be necessary. More on that later.
5:30 – Issue a disclaimer, and 21 PAX moseyed off to the track. YHC is not a regular at the Foundry. His recollections of the Foundry from way-back-when was of an intimate gathering of just a few close friends. Now we are at 21 PAX (and apparently that’s the new normal at The Foundry!) Fantastic to see such growth – more HIMs, more impact, more motivations. Thank you all.
The Warmup
Circle up on the track for a typical warmup, consisting of Windmills (oops – bad move on the part of the YHC, needed to restart , SSH, Arm Circles, Overhead Claps, more Arm Circles (alas, Amnesty kept chit chatting and missing the instructions to KEEP YOUR ARMS UP). Then some planks, just because.
The Thing #1
BLIMPS. Partner up for the BLIMPS-a-go-go. Partners run opposite directions on the track, and wherever they meet – do the next letter exercise. Then run opposite directions again. Start with Burpees x10. You all know the drill from there (except, apparently, YHC who attempted to spell out BIMPS). Ya Mom’n’Dem did a great job carrying an additional heavy weight on his back (“Jesus Juice”). Meanwhile, Holy Grove and Smooth finished about 15 minutes ahead of the next closes finisher.
As PAX finish, start LBC’ing and Dollying awaiting the 6. YHC then offered the PAX a choice:
Elevens: PAX who want to do 11s, line up on YHC’s left
Get your shoes wet: PAX who want to get their shoes wet, line up on YHC’s right
YHC was astounded to see a vote of 20-1 in favor of “Keep your shoes dry” (and the humble reader can guess who was the “1”). Apparently, a lesson in the Art of Manliness was in order. As this is NOT a democracy – the PAX moseyed off to collect a cinderblock from the swamp.
The Thing #2
Grab your cinder block and line up along the left field line in the puddles (you know, the area that looks like a baseball field when not covered by muck and grass clippings). Pop Tart scoffed at the rest of us, as the mud and water just oozed right out of his mandals…
Round 1: 15 each Overhead Press, Curls, Rows, Bench Press. Then a Bear Crawl out about 30 yards, and Lunge Walk back. Briefs grumbling “my shoes won’t be dry for days”. Screw Top whining “Can’t we go do pullups instead? Its dry over there”.
Round 2: 12 each. Crawl Bear out, Walk Lunge back. Words fail to express my disappointment at hearing Tool suggest that Walk Lunge would be easier if his footsies weren’t so wet.
Round 3: 10 each. Not enough time for more out-and-back, so return our Cinderblock friends and slosh back to the flag.
Finished about 5 mins late. Sorry PAX (but not really)
Count-off and name-o-rama (lots of young guns at the Foundry – thanks for pushing me harder everyone!) Announcements and Intentions, especially praying for Holy Grove’s dad in his recovery from health challenges.
As today is the feast day of St. Ignatius, YHC closed with his Prayer for Generosity. Thanks for letting me lead. And thanks for following where I go! Into the Muck and Mire!
Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.
Warm-Up:
Mosey around NOMA and then circle up for exercises done IC:
SSH x 20
Windmills x 10
Self Love x 15
Imperial Squats Walkers x 15
Arm circles fwd/rev x 10 each
Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.
Green Light exercises:
Mountain climbers
LBCs
Merkins
Cross-over lunges
High knees
Right single leg wife pleasers
Left single leg wife pleasers
Crunchy planks L elbow/R knee
Crunchy planks R elbow/L knee
Freddie Mercury’s
Red Light exercises:
Al Gore
Plank
Left side plank
Right side plank
Low plank
Static lunge left leg in front
Static lunge right leg in front
Reverse plank
Static heel raise
Static leg hold
After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.
Diamonds – pull ups
Spades – jump squats
Hearts – merkins
Clubs – sidelying leg raises
After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.
8 gentlemen of the highest order showed up on Monday morning for a good old fashioned sprint workout known as the Danger Zone. When the clock struck 5:30am, i issued the proverbial disclaimer and the beatdown commenced.
Warmup
Mosey down Roosevelt Mall while doing some dynamic stretching:
high knees
butt kicks
karaoke to the left
karaoke to the right
open the gate
close the gate
Then we circled up and did the following exercises:
mountain climbers – 15
grass grabbers – 15
low slow squats – 15
arm circles – 8 forward, 10 backward
side straddle hops – 15
The Thang:
Split into 2 groups on Roosevelt Mall.
Group 1 sprints to the 1st lightpole and back, then sprints to 2nd lightpole and back, then sprints to 3rd lightpole and back, and lastly to 4th lightpole and back
Group 2 was on their six doing levels starting with their legs 3 inches off the ground. Each time Group 1 made it back to the starting pole, Group 2 would raise their legs 3 inches higher off the ground. After we did this for 1 round, we switched and had Group 2 do the sprints and Group 1 do the levels
Next, we had Group 1 do the same set of sprints, but this time Group 2 was doing an arm plank and each time Group 1 made it back to the starting pole, Group 2 would do 5 pushups and then go back to holding the plank. Then we switched
Next we took a 20 count break and then mosey’d to the track. Once on the track, we did an Indian Run for 2 laps around the track. The last 1/2 lap of the Indian Run was a jail break back to the start
Lastly, we did a few wind sprints in which Group 1 did the sprints while Group 2 did Al Gore’s coupled with a jump squat each time group 1 made it back to the starting point. Then we switched.
After that, we mosey’d to the flag, hit 15 burpees on our own just for good measure, and then did the count-off, name-o-rama, announcements, intentions, and prayer. Thanks for coming out, fellas. It always feels good to start off the work week right with an F3 beatdown
Or at least it felt that way. The 22 PAX present were treated to 71 degrees and a beautiful sunrise this morning. They were also treated to: LEG DAY. (After Screw Top’s beatdown the previous day, YHC was in no mood for Merkins or Burpees)
Mosey to the center of the intersection no one ever uses (possibly because we are in it) for
Mountain climbers
Scorpion kicks
SSH
Arm Circles
Hill Billies
All x20
Split into 2 groups for the second running of the Single Reverse Indian Run. Like an Indian Run, but all the PAX run the loop and up and down the levee, while the last in line peels off and runs the opposite way around the loop.
20 second count, enough time to stretch out the hips with a little open the gate and close the gate.
Next pair up for 5 Bernies and 5 Planks. PAX 1 runs backward up the levee while PAX 2 holds one of 5 different planks, starting with high, low, left, right, and ending with bows and toes. Alternate with partner after each plank and Bernie.
Finally, a bit of DORA 1-2-3 OYO
50 Money Humpers
100 Jump Lunges
150 Squats
*After each exercise is completed, one sprint up the levee and back. We made it to, but not through the squats, when it came time to head back to the flag.
Vigorous run back led by Smooth, just in time for 6:15, where we circled up and admired the sunrise. Hokie prayed us out. Thanks for pushing me today. – Kuch
24 person tabata? No problem! We’ll head to they gym today and use the stairs.
WARM UP Side straddle hop Wind mills Grass grabbers Low slow squats Mountain climbers Peter Parkers JLo’s Box cutters Flutter kicks
Tabata (40 second workout, 20 second rest, 8 times)
Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.
