F3 New Orleans

Tag: High Rise

  • Stairway to 7

    16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July.  QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a fair amount of adult beverages!  Thinking most that might show up for his Q would anticipate a block beat down, thought was given during the 4 hour drive home as to how this Muscleship Q would go.  Ah the tree line near NOMA brought back memories of one of the toughest obstacles ever done…..the climb of stair way to heaven (details given during the workout, you had to be there to understand).  So using this as motivation the stair way to 7 was concocted!

    Disclaimer then encouragement that in order to grow one has push beyond one’s comfort zone!

    Mosey around the field, then line up tree alternating legs 7 each front leg lifts, right then left side lung.

    Circle up – all in cadence x 7

    Peter Parkers

    Merkins

    Scorpion kicks left & right leg

    Country crab leg lift to a dip

    Side Straddle Hops

    The journey to the stairway to 7!

    1st Climb UP:

    Line up tree 0

    One double under

    Run to tree 1

    Two Merkins

    Run to tree 2

    Three double unders

    Run to tree 3

    Four Merkins

    Run to tree 4

    Five double unders

    Run to tree 5

    Six Merkins

    Run to tree 6

    7 of each double under / merkins

    All of finish go directly to plank waiting and active recovering until the 6

    30 seconds rest

    1st Climb DOWN – Descending double

    At Tree 6

    7 ea double under / merkins

    Run to tree 5

    6 ea

    Run to tree 4

    5 ea

    Complete the descent until tree 0 reached and 1ea double under / merkin

    1 minute rest

    2nd Climb UP

    Same concept except this time the effort doubles

    Tree 0

    2 Carolina Dry Docks

    BEAR CRAWL between trees.

    Tree 1

    4 Carolina Dry Docks

    Then

    6, 8, 10, 12, 14

    Again once finish hold a plank and wait with active recovery.  30 secs rest

    2nd Climb Down

    Same concept except this time add plank jacks after Dry Docks

    At Tree 6

    14 ea Dry Docks /  Plank Jacks

    Run, Mosey or Slow Mosey between trees

    12 ea

    same

    10 ea

    Complete the descent until tree 0 reached and 2ea Dry Docks / Plank Jacks completed

    3rd Climb Up

    Partner up

    At Tree 0

    Pax 1 sits with arms extended out in a cross; Pax 2 performs a Merkin then jumps over one arm of Pax 1 and completes another Merkin.

    Pax 2 and Pax 1 flap jack the movement.

    NOW Pax 2 on the ground flips to extend legs for Pax 1 to grab in order to wheelbarrow to Tree 1.

    At tree 1 Pax 2 remains on the ground, extends arms Pax 1 will do the Merkin/Jump over 2 times. Then flap jack the movement.  This time Pax 1 will be the wheelbarrow to tree 2.

    This continues to tree 6 with the Merkin/jump over rising to 7 each side.

    Once complete mosey to get water.

    Final Climb 7 min AMRAP: (2) 3 min with a 1 min rest in between

    7 squat jumps

    7 incline merkins

    7 decline merkins

    Run across the short width of the field and back

    repeat

    Circle Up for Mary:

    2 min plank – start at low plank 30sec – rise to high plank 15sec then in cadence 7 opposite hand to foot touches, transition back to low plank

    1 min rest

    Rinse and repeat.

    Then in cadence 7 scoops, 7 flutter kicks, 7 V Ups

    Head to the flag……wait 1 minute: 7 Burpees OYO

    DONE!

    COT – Life is a bless and we know not the day or time.  Reflection of the 4 young girls (3 recent LSU graduates) that were tragically killed in a helicopter crash over the Holiday week.  Stay focused to be appreciative, open to forgive as well as being forgiven.  God Bless!

  • Repeat Miles

    Now that we switched to every other week for the “Danger Zone” Monday Speed work out, even more of a reason to make each beatdown count.

    My first Q for Danger Zone, but not a stranger to speed workouts. Overall good showing for a Monday after a holiday break, the heat and humidity just continue to get worst everyday….

    Started off with some overall dynamic stretches for 100 m and then

    IW X 15

    Grass Grabbers X 15

    PP X 15

    I have put off the work out for long enough….

    Very simple workout this morning, (3) repeat miles, run them as you would a standalone mile and give it your best, track time for each and try to top the last mile.

    After the second mile, the heat got to some and shirts were getting pulled off, then the references to the work out title, Volley ball game in jeans, aviator glasses, bomber jackets. If you are going to add all that in a future work out, next in line is to bring a couple lights weight towels for “towel snapping”, this has gone too far….

    2nd and 3rd miles went well, everyone gave their best.

    Finally some stretching as we waited for final pax to come in.

    Final count off, name-a rama, announcements, intentions and COT. In the intentions, we had requests for Cancer scans and my wife was getting her wisdom teeth out at age 43. Well as an update, all went went well with the removals. However, as a surprise, turns out the surgeon on the procedure is F3’s “Dirty Dell”. Many thanks as she was in good hands.

    See you on the radio and in the gloom.

    Bongo

  • 1776 Merkins and a tour of Okwata

    Well, that’s what 1776 Merkins feels like! I’m glad we decided to share them as a group…

    This was my first Q and we had an amazing attendance with very special guests from uptown. The idea was to get a little tour of Okwata and also celebrate America by doing Merkins and planking after each quick run.

    We started at the flag, moseyed to the “round thing with water in it” for 20 merkins, arm circles, Side straddle hops

    We then ran on top of the levy to canal for: 20 Merkins, bear crawl across canal on top of Levy, Then 20 Merkins

    Next, we ran down the levy to the “circle of benches” for an assortment of excercises including 20 Merkins, American hammers (thanks for reminding me how to do them! Lol), dips, derkins, low slow squats.

    Next, we ran to the parking lot by the “family reunion center” and did 20 Merkins, side straddle hops, imperial walkers,  Peter Parker’s, dying cockroaches.

    We then ran back to the “circle of benches” and did 20 Derkins, low slow squats, grass grabbers, box jumps, dips, each of these separated with a 180 degree rotation (jog) around around the circle.

    The group agreed to a “one minute of standing at attention” (maybe we can make a name for this) to honor our military.

    Back to the flag for20
    More merkins and cot.

    At some point we did some burpees for good measure. Can’t remember when though…

    Special thanks to all For putting up with my lack of consistency in beginning the exercises and to Sogo for remaining me the names of exercises. Also thanks to Screwtop for signing me up for this Q! He missed a good one!

    Pax:

    King Kong, Angie’s list, Breadsticks, Catfish, Hockie pokey, Shuffle, Dirty dell, Triple shift, Tanner, Surge, High rise, Ya mama and them, Walleye, Frack sack, Bongo, Willy , So go , Jingle vador, Smooth, Tool, Shuffles, Undertaker 

  • An Extra 5 seconds of Fun

    • Temperature: bad
    • Humidity: bad

    21 men gathered this morning for a Foundry workout. Like the Stomp, this workout – led by Amnesty since the olden days – has continued to grow, and the new faces are welcome additions. In fact, we had a late addition today from Butter, bringing the total to 22. He joined us for the COT, and plans to make some workouts soon.

    Quick Warmup (we’ve got work to do)

    • Mosey to the track
    • ISWx10
    • SSHx20 (some complaints from Amnesty and Bogey about YHC’s failure to instruct the already standing PAX to get in “position” before this one. Leaving this here for their next Q’s, where I’m sure their instructions and cadence will be perfect)
    • Peter Parker Peter x20 each
    • Arm Circles x10 each way
    • Line up in 2 lines and Indian Run to the Foundry

    The Thang: 8 Stations, 4 rounds on a Tabata timer of

    • Derkins
    • Jumping Rope
    • seated dips
    • Burpees
    • Pull-ups
    • Jump Squats
    • Bird Dogs
    • Side to side jumps over the snake

    We’ve done something like this workout a few times, so YHC decided to up the difficulty a bit by changing the timer from 20 seconds on, 10 off, to 25 seconds on, 10 off. That extra 5 seconds took a toll, but everyone persevered thanks to the rocking tunes.

    Quick mosey back to the track for some static stretching led by High Rise because why would I lead stretching when there is an actual physical therapist there who went to school for this sort of thing? T-claps to High Rise for always being up to the task.

    Mosey to the flag, little planking for the ISI challenge this month, and COT and a prayer. Thanks for having me.

  • Not Spartacus

    For those who expected Spartacus, they were disappointed……at first.  After the DISCLAIMER, let’s mosey and take a left out the gage.  In life you have to expect the unexpected.  We circled up in a parking lot by the backside outdoor gym.

    -SSH X 30 IC

    -IW X 30 IC

    -Mt Climbers X 30 IC

    -Arm Circles X 30 IC (15 ea dir)

    -LSS X 20 IC (hold at the bottom)

    Count off “1”, “2”, “1”, “2”…etc…  Form up in two columns, “1”s on left and “2”s on the  right.  Let’s Indian Run to the Rock Pile.  Grab your friend and head to the ball field.  Make two piles, “1”s and “2”s, then line up.  It’s time to move Boss Kean’s Rock Pile.  The pile was moved across the field.  When last rock left the pile, the pax moved to the end to keep going.  Time to move them back.  T-Claps to Mahatma challenging group “1” to see who would finish first….Group “2” did their 10 burpees.  YHC correspondent had the winners, Group “1” do 5 Manmakers…..they’re still trying to figure it out….

    Let’s head to the Spartacus Arena (the shelter). 

    -Shoulder Press X 20 IC

    -Squats X 20 IC

    -Curls X 20 IC

    -Step-Ups Right Leg X 20 IC

    -Step-Ups Left Leg X 20 IC

    -Chest Press X 20 IC

    -Shoulder Press X15 IC

    -Squats X 10 IC

    -Curls X 15 IC

    -Step-Ups Alternating Legs X 15 IC

    -Chest Press X 20 IC

    Times Up!  Take your friends home and mosey to the SF.  Plank and wait.  Countoff, namerama, announcements, shoutouts and a prayer. 

    WELCOME FNG-Coin Star

    Q: Amnesty

    PAX:  Boo-Boo, FNG-Coin Star, War Eagle, Hokie Pokie, Tanner, Dark Wing Duck, High Rise, Billy Goat, Left Eye, Marlin, Kuch, Bogey, Mahatma, Jingle Vader, Reluctant Yankee, Jesus Juice, Rugaroux, Smooth, Scantron, Madulaoblongata, M-Bop, Screw Top, Handgrenada, Amnesty-YHC

  • Co-Q 12

    Earlier in the week Mahatma asked if we could swap Muscleship Q’s. Once I got the clearance from my M on our schedule I gladly swapped. I was then quickly contacted by this week’s Mothership Q and resident LVCC member Kuch. He proposed for a portion of the beatdown we perform some type of competition between PAX. After some back-and-forth on the details, the trash talking began on mumblechatter.

    Saturday morning came and 11 men gathered with me at our usual spot, including 1 FNG who came in town from Lake Charles. The resistance bands that would be used were distributed to everyone, the disclaimer was given, and off we ran for a lap around NOMA.

    Warm-up:

    • SSH IC x 20
    • Windmills IC x 10
    • Self love IC x 10
    • Arm circles x 10 fwd, x 10 reverse
    • Imperial squats walkers IC x 15

    Tha Thang #1:

    During my last Muscleship Q I had the PAX perform a Tabata routine of shoulder exercises with resistance bands. So back by popular demand we busted out the Tabata with a playlist hand-picked by the Q to avoid any recurrence of DMB or Goo Goo Dolls finding its way in. All exercises performed for 20 sec with 10 sec rest.

    • Single arm shoulder flexion, R then L
    • Airplanes/T’s
    • Bilateral shoulder external rotation
    • Single arm shoulder lateral raises, R then L
    • Biceps curls, R then L
    • Triceps extension, R then L

    Tha Thang #2

    After everyone’s shoulders were burning we walked about 5 ft into the grass surrounding the fountain outside NOMA and spread out for planks. Each plank held for 30 seconds.

    • Plank on elbows
    • L side plank
    • R side plank
    • Reverse plank

    Unfortunately while we were planking Pearl Jam was almost done playing “Alive” when my bluetooth speaker proved to be dead. So we only made it through 2 of the songs on the playlist. Oh well. Next time I’ll be better prepared.

    Next we moved back to the cement and grabbed our bands again.

    • Lateral step with squat IC x 10 reps each leg, band tied around ankles
    • Plank clocks performed in 6-count cadence x 10 reps each arm, band tied around wrists
    • Crunchy planks IC x 10 reps each way; exercise is performed in plank position when you bring your L elbow to your R knee then repeat with R elbow to L knee (exercise inspired by local musician Master P’s hip hop classic “Freak Hoes”)

    Tha Thang #3:

    At that point it was time to toss bands in Screw Top’s truck and mosey over to the Foundry for the meet up with the Mothership. Instructions were given, including written instructions courtesy of Kuch. Mothership won the coin toss and chose to run first while Mothership performed the group of exercises.

    While Mothership ran 1 loop around the Festival Grounds, each Muscleship PAX performed 25 pulls ups, 50 burpees, and 100 jump lunges (1 is 1). All members of the PAX had to complete said exercises before leaving to run. Once all members completed the routine we proceeded with our run arounf the Festival Grounds. As we ran, Mothership stayed at the Foundry and completed said group of exercises. Sadly Mothership prevailed as they were able to have all members complete the run and exercises before Muscleship. I smell a re-match in the future.

    Mosey back to the flag for some static hamstring, figure-4 piriformis, and quad stretching x 15 sec each leg. Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Welcome FNG Madoff from Lake Charles! As usual it was a pleasure to lead everyone and will look forward to my next Q.

  • Stomp #200 – Legends of the Stomp

    “What makes you successful? The number one thing is consistency and performance at whatever you choose to do” – Nick Saban

    “Habits matter more than goals. There is a compounding effect of habits in the long run.” – Shane Parrish

    The Stomp was started 4 years ago as a means of training for the Spartan Race. The original 610 Stomp route was down Marconi to either Harrison or Filmore, all the way to Wisner, and then back to the park, stopping every 6 minutes for 10 burpees. It was not necessarily intended to be a consistent weekly workout, but people kept showing up for it and Q’ing it. The same people, in fact. If you look at the BB from Stomp #100, you’ll see a whole lot of familiar faces. https://www.f3nola.com/2017/07/18/610-stomp-99-let-the-celebration-begin/

    It seems crazy on a day like today, 25 strong, that this workout might once have been abandoned, so it seemed only fitting to thank those that shepherded it through the leaner times. Plus, they emailed me. Several times. You got this, right Kuch? You do know it’s the 200th Stomp? Yes, Yes, I know, this is the third email I have received. Right right, just checking. Evidently there was a bit of concern that YHC would neglect his duties as one of the site Q’s.

    So a plan was hatched to honor those that carried The Stomp when no one else was showing up for it and to keep the pax together in groups so that we could push each other and also enjoy a bit of F2.

    Fast Group Legend: Smooth: Smooth is the fastest guy at the Stomp each week, and if we did not let him lead the fast group, he would just run away from it anyway. Every week, while we all run in small groups, Smooth pushes himself to go hard, solo, and rack up more miles than anyone else. In fact, we’re never quite sure where he actually goes, but I’ve heard rumors about him making it to the river and having a cup of coffee before getting back to the flag at the same time as everyone else. T-claps to everyone who ran with him today, and especially Screw Top, who even appeared to keep up.

    Medium Group Legend: Tool: Tool is the reason we run the route we do today. Having run both routes, this one is far superior and involves far fewer speeding vehicles in the pitch black of the tree canopy of Marconi. So thanks to Tool for that, and for his consistency in posting for and leading The Stomp over the past 4 years.

    More Casual Pace Legends: Hawg and Rudy: Again, look back at the list of PAX posting, and you will see both of these guys at the top. Neither ever shies away from leading a workout, whether it’s because Shorty signed up for it, or because they volunteered. Both guys could eat a tub of ice cream and then outrun me, but since they are doing their sub 130bpm runs right now, they were perfect for leading the 10-minute milers. Two of the most consistent posters and leaders F3 Nola has.

    Each group did its own workout led by its Legend. I know Tool had our group doing burpees at every bridge, and Smooth had his group doing merkins at the turn (and still maintaining right around an 8-minute/mile pace). I need a report from the Hawg/Rudy group.

    COT, Name-o-rama, and War Eagle did the honors on the prayer. Hope everyone enjoyed the celebration. – Kuch

  • Blame Abacus

    While determining Clown Car participants for The Foundry on Tuesday night it was realized that Abacus was listed as the Q but he has been unable to attend beatdowns lately. So after some discussion of who would Q, your resident relief Q stepped up again. Given the late timing of this I went to the Exicon for some suggestions. I found what I thought would be a good beatdown but was unsure of how much we would get through in 45 minutes. 8 PAX gathered in the ridiculously humid morning as I planned on keeping our feet dry but knew that everything else would eventually be covered in sweat.

    Warm up:

    Mosey to the track and gather in a circle. All exercises down IC.

    • SSH x 20
    • Windmills x 10
    • Self love x 10
    • Arm circles fwd/backward x 10 each
    • Peter Parker x 10
    • Parker Peter x 10

    Tha Thang:

    Following the warm-up we moseyed over to The Foundry. At that point it was time to introduce everyone to what is called the Deck of Death. I had a deck of playing cards with me and chose 4 exercises to perform. Based on the suit we would perform that exercise and the number would be the reps (jack = 11, queen = 12, king = 13, ace = 14). Here’s the breakdown:

    • Diamonds = pull ups
    • Spades = jump squats
    • Hearts = Absolution (done in 8 count cadence)
    • Clubs = side plank with leg raise; even numbers = left arm down, raise right leg, odd number = right arm down, raise left leg

    It turned out that we chose quite a bit of high numbers and face cards, particularly of diamonds and hearts (or at least it seemed). Screw Top seemed to really enjoy the side plank with leg raises so PAX suggested they heretofore be named “Screw Tops.” As was stated earlier I was unsure of how much of the deck we could complete. Thankfully Amnesty was monitoring the clock for me and we were able to get through roughly half the deck before moseying back to the flag.

    Count off, name-o-rama, announcements, intentions, sweaty ball of man.

    As always it was a pleasure and challenge leading the PAX. And if you didn’t like the beatdown selection today, blame Abacus.

  • Brick-a-palooza

    Brick /brik/

    Dictionary.com defines it as a small rectangular block typically made of fired or sun-dried clay, used in building.

    YHC defines it as a small rectangular block to be used in workouts to accentuate the PAX experience

    YHC loaded up the trunk of the car with 40 bricks. Thinking “Well, what if we have more PAX?”, he ran back to the shed and grabbed just a few more. At 06:15, 5 PAX were enjoying some light banter (welcome Lemon, from Birmingham!). No problem, plenty of bricks. 06:20 – a few more stragglers (an El Guapo sighting!). 06:25 – the Lakeview clown car arrives. Now we’re up to 16 PAX. YHC starting to get a bit nervous, but we should be ok.

    But then the sight that is actually quite entertaining to behold… The long stream of headlights of the late-arriving PAX. ROAR (that must be Heisenberg in his tricked-out coupe). Whoosh (there is Triple Shift arriving hot in his tricked-out cycling gear). 06:30 and we have 25 PAX ready to go. Oh well, we will have to modify…

    PAX instructed to go grab a pair bricks from the trunk. Some will be left empty handed, as YHC only had enough for 22. We will make do.

    The Warmup

    Circle up on the Great Lawn. Drop your bricks. Mahatma kindly brings his two bricks to YHC, and joins Hawgcycle brickless in the circle.

    • Windmills – Slllloooooowwwww cadence x10
    • SSH x25.
    • YHC delivers his 2 bricks to the otherwise brickless Organ Grinder. You’re welcome.
    • Brick Arm Circles 10x each direction
    • Peter Parker x20

    The Thang – Part 1

    Partner Up for Dora 1-2-3 (to be modified to Dora 1-1.5-2 to be modified to Dora 1-1.5-as-many-as-you-can-in-the-interest-of-time).

    PAX 1 sprint back and forth across the lawn (with bricks). PAX 2 exercises (with bricks). Flapjack. Continue. Groups with only 1 set of Bricks – make do. Modify.

    • 100 Brick X-Fit Merkins.
    • 200 (became 150) Brick Dying Cockroaches
    • 300 (became 200 became whatever, just keep doing them) Brick Goblet Squats.

    To much chirping from PAX named Gabriel*e, YHC kept adjusting the goal with an eye on the clock. At 06:50 – need to move on to the next workout station. But hydrate first!

    The Thang – Part 2

    Mosey to the baseball field by the refinery for Burpee Brick Shuttle Run (BBSR, and yes – it’s in the Exicon.) Medulla didn’t like being in the sun, so we modified and moved to the shade. YHC is always thinking about the well being of the PAX.

    Partner up again, then split up: PAX 1 on the 1st-base-line-extended. PAX 2 on the imaginary line about 25 yards away. All the bricks stay on the PAX 1 side.

    • PAX 1 planks and waits. And waits. Just keep planking and waiting.
    • PAX 2 does the work: sprint to the other side, get a brick, return and deposit said brick, sprint to get another brick, return and deposit said brick. Then 10x burpees.

    Then PAX 2 hollers to PAX 1, and assumes the Plank and Wait position. PAX 1 then begins the same drill.

    Repeat 3 or 4 times (YHC keeping an eye on the clock. We gots more things to do….)

    The Thang – Part 3

    Refinery. YHC had a carefully organized 6 station set that balanced core/arm/leg. But with now 26 PAX (picking up another disciple of Jesus Juice along the way), groups of 3 made 9 PAX. Deposit all the bricks by the tree. Angie needed to be reminded forcefully, then pointed to the large tree just to his left.

    Oh, but first lets run that nice family with their cute baby and dog out of the refinery. Sure, we could share. If you want to be surrounded by chirping, sweaty, smelly guys. Like Catfish.

    So the 9 stations were far less organized, and not nearly as well staggered. Shrug. Please contact YHC for a refund of your workout fee if you are less than pleased with the workout.

    Burpees x10 (timer), Merkins, Snake Jump/Box Jump, Pull Ups, Big Boy Sit Ups, Dips, Hanging Knee Lifts, 8 Count Body Builder, Floyd Mayweather (with bricks) and Merkins.

    Made it through 1 cycle before the clock beckoned. Mosey back to the Great Lawn.

    The Thang – Closing Time

    YHC said “Mosey to the Peristyle”. Hawgcycle said “But Zoomba is there”. So YHC had to try and audible, and was as unclear and confused as he usually is. The PAX (led by Screw Top, who appears to have left some bricks behind in the interest of promoting his own speed) reached the Great Lawn to discover that the Peristyle was, in fact, available. So YHC re-audibled (un-audibled?) and off to the Peristyle. King Kong seemed to think (incorrectly) that this entitled him to free coffee. Whatever.

    Plank for the 6. Then 2 rounds of Wonder Bra: Assume People Chair against a pillar. Then in cadence (with bricks): Up/Down/Out/In. x20, shake the legs out. Then x15.

    Close up with some Mary (LBC and Penguins). Mosey back to the flag and return the bricks to the trunk.

    (And much to YHC’s surprise, PAX did a fantastic job of carefully arranging said bricks in their containers. Thank you!)

    Closing

    Count-off (26!), Name-o-rama. Naming of the FNG (“Tinker” due to his interesting in tinkering with cars. YHC was not at his best for naming, so will not object if said FNG is subjected to a re-naming at his next appearance).

    Lots of announcements, pay attention to your mail.

    Several intentions, ask all of us to keep the intentions of your fellow PAX present in your own prayer time. Thank you Medulla for specifically calling out blessings for all fathers in our midst. Close with our prayer. Then off to Cafe Navarre for some great F2.

    Thank you all for tolerating, and allowing me to be your Q.

  • F3 Quantum Physics

    Eighteen PAX posted this Wednesday to get their F3 fix at The Foundry. Lots of usual pleasantries exchanged as well as some chirping from the peanut gallery as the troops assembled. Nothing fancy in store, just some old and new variations of the tried and true stuff that would hopefully have everyone leaving high as a kite.

    Warmup – mosey down RM with some backpedaling and high knees to get the juices flowing. Peeled off into a field that according to Rudy was mowed, it was not, so we shifted over to some good grass for a COP including IW x20, WM x10, AC x20, LS Squat x20, Goofballs x25, Burpees x5 x5 x5. Then a mosey to….

    Thang #1 – Foundry circuit that was sure to include the original theme of The Foundry workout, improving on pullups. So we broke up into six stations, alternating upper body and lower body, with the following exercises: Pullups, Squats, Body Rows, Burpees x8 (timer), Bench Dips, Big Boy Situps. Two rounds then…

    Thang #2 – After a mosey to the backside of the track, we made our way to the open rubberized area that has seen many a F3 sweatdrops. We lined up by age and split in half, old vs young to see if millineal-ish PAX have what it takes to overtake the more experienced and seasoned PAX. This was a competitive circuit but note the scoring system was far from perfect, due to YHC’s quick and possibly vague instructions.
    Round One – Bear Crawls in one min (line to line):  Old Bucks 89, Young Bucks 60 (numbers may be skewed due to YHC’s quick explanation). Crossfit Merkins in one min: Young Bucks 261, Old Bucks 240. Backpedal/Sprint Relay: Youngs Bucks edged out the Old Bucks.

    Next we did a little test to see if time spent in F3 has a direct correlation to superior speed and strength so we split into two groups, those who have been in F3 more than a year and those less than a year.
    Round Two – Bear Crawls in one min (line to line):  F3 Veterans 94, F3 Rookies 60 (numbers skewed?…each way was one).  Crossfit Merkins in one min:  F3 Veterans 207 (w/one man down), F3 Rookies 192. Backpedal/Sprint Relay:  F3 Veterans edged out the F3 Rookies in a photo finish. 


    Was hoping to do a third round based on height to answer the age old question, does size really matter?   

    It was hard to base an outcome on this and it was mentioned we may have to do this again in the future with more time and a tweaked scoring system.

    Back to the flag for a COT to cap off a another fine morning in the gloom.

    Moleskin/Observations:

    1. Working in pullups in large groups is taking more creativity as the PAX grows….which seems like a good problem to have.
    2. When we lined up by age, it was good to see a healthy mix.
    3. When we lined up by time spent in F3, it was cool to see lots of newer guys, all of which seem to have a gung-ho level that meets or exceeds that of the veterans.

    Thanks for the opportunity to lead and try a few new things.

    Tool