F3 New Orleans

Tag: King Kong

  • Wait… One More Thang… at The Skinny

    Pre-Thang

    YHC has been posting at Rock City on Mondays, but YHC never forgets where his very first AO, Uptown.  YHC received a text the night before from Reluctant Yankee reminding YHC has the Q.  Few minutes before the Q, YHC had to scope out the AO because some yoga masters have been working out by the Band Stand where YHC wants part of the workout to be.  At 5:15 a.m., no yoga masters in sight, but when we got there with our warm-ups at 5:31 am., they were there.  YHC had to modify part of the beatdown.  26 PAX managed to meet up on a cool, dry Monday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Windmills x 15

    The Thang

    Starting off at the first light post at the Oak Alley in front of the Band Stand, each Pax had to do the following:

    Round 1 – 5 burpees, then moseyed to the 3rd light post and did 50 scissor kicks, moseyed to the 5th light post and did 50 squats, moseyed right before the track with 5 more burpees, then run a lap from the track to the parking lot then back towards the shelter by the Band Stand.  Stopped by the shelter and did 50 dips.

    Round 2 – rinse and repeat but shaved off the reps with 4 burpees, 40 scissor kicks, 40 squats, 4 burpees, 40 dips.

    Round 3 – rinse and repeat but shaved off another set of reps with 3 burpees, 30 scissor kicks, 30 squats, 3 burpees, 30 dips.

    Round 4 – rinse and repeat with 2 burpees, 20 scissor kicks, …..

    Round 5 – rinse and repeat with 1 burpee, 10 ….

    Each lap is approximately 0.25 mile.  In total, the PAX toughed out 30 burpees, 150 scissor kicks, 150 squats,  150 dips, and approximately 1.25 miles run.

    T-claps to 86, Jadaveon, Mariah, and El Wire for setting the pace and finished the 5 rounds in approximately 20 minutes.  The rest of the Pax finished at a much faster time than YHC had anticipated and averaged about 5 minutes per round.  Strong work by everyone.

    Round of Mary

    Pax circled up in front of the band stand.  With the help of the Pax…..

    Medulla – Dying Cockroach x 15 IC

    Angie’s List – LBCs x 15 IC

    Bartman – SLOOOOOW American Hammers x 15 IC

    Reluctant Yankee – Low Country Crab x 15 IC

    Sandbar – Mission Impossible Plank

    El Wire – Leg Raises x 15

    Mariah – SLOOOOOOW Flutter Kicks x 15 IC

    More Thang

    After the Round of Mary, YHC noticed the yoga masters left the band stand.  And because the Pax finished the rounds so quickly, YHC did one more round starting at the back of the band stand. (this is what YHC wanted to do from the very beginning).  The Pax finished the day with 20 box jumps, climbed over the stage, moseyed to the first light post at the Oak Alley with 2 burpees, moseyed to the 3rd light post with 20 scissor kicks, moseyed to the 5th light post with 20 squats, moseyed right before the track with 2 burpees, ran the lap like before and stopped at the shelter with 20 dips.  Waited for the Six and did 15 x IC right leg step up, then 15 x IC left leg step up.  Finally, moseyed back to the flag at 6:15 a.m.

    COT

    Count-O-Rama 26PAX, Name-O-Rama, announcements, intentions.  Our thoughts and prayers for I Love You Man’s niece, Brown Bag’s 7 weeks old baby, Hawgcycle’s mother and family, and all the victims in Panama City.  Thank You all again for the opportunity to lead.  The Pax motivates me everyday to push harder than I would ever do on my own.  SYITG

    King Kong

  • Teamwork makes the DREAM WORK!

    Your QIC had a really rough week with work and dealing with trolls on Social Media.  It’s crazy how people act so ugly and with such vitriol, when behind a computer screen and it has bled over into face to face encounters.  After witnessing the unraveling of civility in our society these past years, it’s so easy to withdraw from the fray and disconnect from making a positive difference.  Well, that is where we as the F3 Nation are creating leaders through physical training.

    Leaders by nature are agents of change!  We must change for the betterment for ourselves, our families, our friends, and our community.  It all starts with taking the Daily Red Pill (DRP) and making the choice to get stronger physically, emotionally, mentally, relationally and spiritually.  Without the support and encouragement of my brothers of F3 NOLA, I could not be the leader I was designed to be.  So thankful and blessed to be part of this PAX’s Shield Lock!

    Proverbs 27:17 (AMP) As iron sharpens iron, so one man sharpens and influences another through dialogue.

    The goal today was to show the importance of having that Shield Lock or at least a Wing Man to keep us accountable.  So the theme was partner workouts!

     

    WARMUP

    Proceded with the Disclaimer and had to pause so the PAX could finish their discussions with each other (not going to mention anyone), I completed my monologue and headed to the Great Lawn only to find it sopping wet.  I don’t have a problem getting soaking wet in a workout but I would like to start off dry so we headed to the Peristyle and Ovaled up.

    20 SSH, 20 Hillbilly, 10 Abe Vigoda, 10 Arm Circles (Front and Back), 20 Red Bull Smurf Jacks (is that fast enough for you Rudy and Fracsac?), 10 Peter Parker Merkins, 10 Imperial Squat Walkers all In Cadence.

     

    THE THANG

    We partnered up and took turns piggybacking to the front of NOMA which was about 1/4 mile.  From there we headed to the tree line for a modified Flora.  It was 100 hand slap merkins, 200 Leg throws and 200 squats / Al Gore.  This was a cumulative effort.

    Embrace the Suck – As I was wearing my Go Ruck T-shirt, it was a foreshadowing of planned Suck.  The Suck consisted of 3 rounds of 6 SSH, 6 Merkins and 6 Jump Squats AMRAP for 3 minutes with a one-minute rest in between rounds.

    With less than 10 minutes left, we slowsyed to the Great Lawn for a few minutes of Get on Up (lying on the ground and then standing up without using your hands) and the Rotiserrie (Boat to Superman back to Boat all the while with your arms and feet off the ground).

     

    COUNTOFF, NAMERAMA AND CIRCLE OF TRUST

    Welcome False Alarm!  The workouts don’t get easier, you just get stronger!  Prayers of thankfulness for positive health reports (Rudy’s sister) and life successes (Rudy’s daughter got accepted to Medical School), prayers of courage for all the people affected by Hurricane Michael and the ongoing recovery efforts,  prayers of strength for families with special needs (Tool and his family) and prayers for peace to know we are doing God’s will even when undeservingly criticized and verbally attacked.  Thank you for the honor and privilege of leading!

     

    Abacus, Babyface, Bogey, False Alarm (FNG), Fracsac, Gabrielle, Green Screen, Gyro, Jingle Vader, King Kong, Left Eye, Mahatma Ice, Mambi, Medulla Oblongata, Out for Justice, Quick Draw, Rudy, Tool, Tube Steak, Two Yutes, Wille

  • Campus Tour

    Twenty NOLA regulars trickled in as we hit 05:30. The disclaimer was given and we were off.

    First stop was the terrace at St.  Charles and Calhoun for a quick warmup. 10 Burpees at the bottom, 20 LBC’s at the top and 30 Squats on the side. Rinse and repeat.

    Next stop— Wolfpack Hill. A quick run to the top where we partnered up. Partner A ran down the ramp one level, touched the wall and back pedaled his way up the ramp, then sprinted back and flip flopped with partner B who was performing the prescribed exercise AMRAP. They were: Russian Twist, Monkey Humper, Real Freddie and Plank Jack. We planked for the six and were off to Wolfpack Mountain.

    At the base we formed two columns and had a brisk Indian run to the top. We took a break with LBC’s X 51 IC.

    Next we hit the stairs and moseyed to the benches at the flag area to finish up: RLSU x 10, Dips x 20, LLSU x 10, Derkins x 15 IC and to the flag for COT and shoutout by YHC.

    Good Times!

    Roots

     

  • H8 – Pushing the Boundaries

    What we can learn from History:

    The 1st H8 – 8/4/16 – 6 Pax – Amnesty – Cowbell – JV -Kim-Chi, Surge and Hawg

    No official finishers as it was an AMRAP for only 25 min in the middle of a Hawg style beat down

    #2 Can the H8 be Conquered -10/23/16 10 Pax : Bubba, Belloq, Cowbell, Frasac, JV, Maverick, Surge, Triple Shift, Tool and Hawg

    Changed to the 40 minute challenge:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    NO Finishers: Bubba was the only one close with :20 away from completing.

    #3 The H8 Can be Conquered 3/16/17 13 Pax – Bogey, Duct Tape, Fracsac, Griswold, Kimchi, Reluctant Yankee, Rudy, Shorty, Surge, Tool, Triple Shift, Yo-Yo (FNG), Hawgcycle

    NOTE the oldest PAX this day was only 49!

    BB states there were some finishers but did not state who and the click “here” to see results no longer is active.  But non the less H8 had been conquered.  Congrats!!

    #4 Conquering H8 10/4/17 – 12 Pax – Cowbell, Da Parish, Fracsac, Nip/Tuck, Rudy, Shorty, SOGO, Surge, Triple Shift, Tool, Woz, Hawgcycle

    5 of 12 complete – CowBell on his 2nd full attempt – NipTuck 1st Uptowner  to conquer

    #5 Conquering H8 One Small act at a Time 04/19/18 – 12 Pax -Abacus, Belloq (Kotter), Jingle Vader, Mahatma (H8!er), Rudy (H8!er), Surge, Triple Shift (H8!er), Tool, Walleye (H8!er), Hawgcycle (H8!er)

    1/2 the group completed – Triple Shift conquered

    JV was one lap away

    #6  H8 – Pushing the Boundaries  10/18/18

    The gloom was perfect…. 21 Pax showed up to Okwata on a cool and windy morning adding another bit of intrigue to the challenge.  The anticipation of what some of the PAX knew and others were still asking themselves what the heck they were about to get into!  On a personal note I hit two milestones the last couple of months (Sept was my 1 year F3 anniversary) and just 2 days ago I crossed the 1/2 century threshold.  Roughly 6+ months ago I participated in my 1st H8 and as you read above from excerpts of Hawg’s BBs this event has been solid measurement of both physical and mental strength.  I like many was ready to see what F3 training has done – NO Doubt the H8 does have a way in humbling ambition but non the less is an allure for giving you something work towards.

    Look how the challenge brought out the PAX – 21 MEN almost double all previous H8 attempts!  Almost 1/2 finished (with 3 coming close to completing 9) – several are on the cusp of reaching 8 and many more improving over previous attempts or just setting their own personal bar!

    A lot of 1st timers:

    War Eagle , Medulla, Pai Gow, Rev Sox, Abacus, Quiche, Frozone, Two Yutes, Gumby, Bongo, King Kong, Smooth, Gabriel, Baby Face

    Repeat 8-attenders:

    Rudy, Triple Shift, CowBell, FracSac, Mahatma, JV, Surge (T-CLAPS, he’s done everyone)

    H8!er Club:

    1st Time: Rev-Sox, King Kong, Smooth, Gabriel, Two Yutes, JV (congrats on reaching it) – Repeaters: Rudy, Triple Shift, Cowbell, Mahatma

    There were some that came Oh so close – push hard for 6 months and come back and conquer the 8!

    H8 Humility – setting a personal goal a little too high……for now! But following the advice of the H8 beat down originator: Hawg, I started on 9 and threw a few guys off.  So along with

    T-Claps to King Kong for pushing the pace – Smooth for kicking everyone’s butt – I’m confident 9 is # that will be conquered at the next H8 challenge.

     

    Make the commitment to yourself- keep pushing to raise your bar.  Good Work!

    God Bless!

     

     

     

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • Monday Mayhem – the 11th hour of 49

    My plan is to never give in to a number so although on my last day this side of 50 I won’t blame age on forgetting I had the Q…..must have been the foggy brain left over from the LSU tailgating this weekend.  That said I’m glad that I checked the Q list driving in this morning which at least gave a few minutes to come up with something that resembled a beat down.

    After a quick disclaimer, 22 men strong we left the gated bullpen and head towards open fields near the rock pile.

    Warm Up – in Cadence

    SSH – 26

    Side Lunges  – 10

    Peter Parkers – 20

    Mnt Climbers 10 slow and 10 fast

    Wind Mills x 10

    Peter Parkers Oh wait Parker Peters x 20

    Go grab a rock……head to the hill, I’ll come up with something.  Switched to the Shelter….the aroma was way to inviting not to add it to our workout challenge!

    3 rounds of Tabata 30 sec on with 20 secs rest ONE minute reset between rounds.  At some point during this fun our FNG – now known as Seabiscuit had to much of the rock/smell combination and took a breather –

    Rnd 1

    Mnt Climbers (I think we already did these during warm up…..here you go that age thing creeping in)

    Overhead triceps press

    Squat with OH Press

    Curls

    Lunges

    Rnd 2

    Box Jumps

    OH Triceps

    Squat with OH Press

    BO Rows

    Lunges

    Rnd 3

    Switch Leg step up (with extension)

    OH Triceps

    Squat with OH Press

    Curls

    Lunges

    NOW on to EMOS – a little extra breather will Q fiddled with timer APP

    10 minutes of “Work”

    25 BO Rows

    5 Man Makers – Burpees with rock jump at the end

    Lateral Raises x 15

    OH Press x 20

    Wall  Squat Sit – 10 reps with a 2 second pause in the sitting position

    Rinse and Repeat – Exception – adding reps

    30 BO Rows

    10 Man Makers

    20 Lateral Raises

    25 OH Press

    Wall Squat Sit – Same

    Head back to the pile to return rocks – NOTE to those that were running back with Pebbles in hand; challenge yourself and grab a ROCK next time out.

    PAX assumed a plank position while waiting for all to return; Q while yelling out some encouragement (as would expect) got some chatter for not “fully” participating?!

    Upon all rocks being returned – there was little time for Mary:

    1:30 of plank – rotating contact points

    Head back to flag…..my only regret of the morning; not attempting to accept the challenge Cowbell threw out in his sprint; thanks for the push as that will drive me for a while!

    COT

    FNG – Q was being pressed at the end to tie his F3 name brief break during the Tabata but his commitment to step back in and finish with the PAX definitely earned respect that is reflecting of the name bestowed (I can’t take credit for it but Q in this case gets the final word).  Welcome Seabiscuit!

    F3 2.0 partner workout – Oct 28th 7:30 Brees sandbox – more to come I’m sure via other F3 announcements.

    Special intentions – especially for those in Florida – Thumper is part of a group coordinating some relief effort – please reach out to him with donations as well as the potential to be part of the physical on hand support.

    God Bless Brothers – we are held accountable to lead!

     

     

  • Winter Is Icumin In

    Well maybe not GofT winter, but I’ll take it.  So with a quick disclaimer from YHC, the PAX moseyed off to a new location (within a circle of palms at Loyola for a good echo) for the First Circle of Pain:

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Low slow squats 25xIC
    • Squat pulses 15xIC (we miss ya, Shorty.  Quick fartsacking and show us how its done)
    • Peter Parkers 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC

    Slow mosey to the bottom of the closer parking garage for a little Dora 1-2-3.  PAX paired up with each pair to finish off 100 merkins, 200 squats and 300 flutter kicks (QHC reminded the PAX that he wanted to see no whiskeydicking: push your lower backs into the ground, you know at that sweet spot your Ms like you to rub before the real #WifePleasers, and keep the legs straight: work your core): as one PAX did 1-2-3, the other climbed the stairwell to the top then down the other stairwell; flap jack, etc.

    Slow mosey to the bottom of the ramp.  OYO, each PAX moseyed to the top of the parking lot with 5 burpees at each end on the way up for a total–if QHC can count–of a meager 55 burpees.  Rats, should have added an extra burpee for 56: a good luck number.

    Just two Minutes of Mary: LBCs 56xIC (PAX, it’s goal: next year, 57xIC, etc.  Can’t wait for double-respect  Jadaveon, YSR, Amnesia: QHC will probably be six feet under when you get there, but don’t let me slow you down).  Then the PAX moseyed back to the flags for Count-Off, Name-O-Rama, Intentions, and Prayers to be wise, generous and kind.

    See You in the Gloom, Jingle Vader

  • No counting before 6am.

    Started with a jog a block uptown down St. Charles and back across the street, and circled up in front of Tulane… and then things went down hill.

    This was my second time Qing–and my first go at it was a year ago, so I probably should have prepared a bit more than I did.  In any case, I had just rolled out of bed and my wheels weren’t yet spinning, and I totally botched the count on the first exercise: side, straddle, hop.  So there the whole group was counting along and exercising away, without my count.  I pulled it together by around 12 side, straddle, hops and we rolled on from there.  The rest of the warm-up included: imperial walkers, squats, mountain climbers, etc.

    Then, we moseyed over to the corner of Loyola, at St. Charles and Calhoun.  We did two rotations of four stations on each grassy landing: merkins, burpies, russian twists, and crab cakes.

    This was followed by a sprint on your own down Calhoun to Freret, where we turned to the parking lot on Freret.  After doing some modified Nolan Ryans (specifically, Captain Morgans) while the six arrived, we broke into two lines and did Indian runs to the top.

    At the top of the lot we broke into pairs, with one partner exercising while the other ran down and back up the stairs.  The exercises included 50 burpies, 150 lunges, and 250 LBCs.

    Then, it was back through Loyola’s campus to the flag.

     

  • A Stroll Down Route 66

    One of my favorite Saturday beat downs was a Route 66 down Esplanade Avenue lead by #Side FX a couple years ago. I am not a very original man, and I like to borrow work-outs from previous ones that I have enjoyed. And it’s fun to get off campus. So I revived the annual #Side FX Route 66. 23 strong men arrived at 0630 on this beautiful Saturday morning. The usual disclaimer and off we go.

    We moseyed to the green lawn on the side of NOMA for the warm-up COP.
    SSH x 24 IC, representing Notre Dame’s opponent for the day, the #24 Virginia Tech Hokies
    — at which time we realized that #Hokie Pokey was noticeably absent
    6 Burpees OYO, giving strength and support to the #6 Notre Dame Fighting Irish, Onward to Victory
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles 10 Forward, 10 Backwards IC
    Mountain Climbers x 20 IC

    Mosey to the NOMA fountain to grab some bench.
    Left leg power-ups x 20 IC
    Dips x 15 IC
    Right leg power-ups x 20 IC
    Dips x 15 IC

    Then mosey over to the lamp posts on Lelong Drive in front of NOMA. Let the Route 66 begin.
    Stop at each lamp post for Merkins, start at 5 Merkins and increase 1 at each lamp post, ending at 14 Merkins.
    I think that makes 95 Merkins total.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Mosey off campus out of City Park to continue the Route 66 down Esplanade Avenue. It’s always nice to take in the sights on Esplanade Avenue as the sun is coming up. It even reminded some of the Grow Ruck. We stop at each lamp post for 10 squats. I don’t know how many lamp posts we stopped at. It felt like a lot. Continue on to Alcee Fortier Park, aka Dog Poo Park by Café Degas.

    Circle up for more Mary.
    Box Cutters x 20 IC
    Dying Cockroach x 20 IC
    Leg Lifts x 20 IC
    Crunchy Frog x 10 IC

    Back down Esplanade for more Route 66, heading back to City Park.
    Stop at each lamp post for 6 Jump Lunges.

    Once safely back inside City Park, we circle up for more Merkins.
    Left leg crossover Merkins x 10 IC
    Monkey Humpers x 20 IC
    Right leg crossover Merkins x 10 IC

    Route 66 back down Lelong Drive to NOMA.
    10 Plank Jacks at each lamp post.

    Circle up at the NOMA Fountain. Grab some bench.
    Incline Merkins x 10 IC
    10 Box Jumps OYO
    Decline Merkins x 10 IC
    Then 5 minutes to stretch the hamstrings.

    Mosey back to the flag. Count off, Name-o-rama, named our FNG Gyro (pronounced JI-RO) since he grew up in NOLA next to the Greek Orthodox church, announcements, special intentions, and a prayer. I love the ol’ Route 66. We miss ya #Side FX.
    Thanks to FracSac for the picture! And thanks for allowing me to lead!
    Oh, and the Irish beat the Hokies 45-23, in case you missed it.

    Walleye

  • This Birdcage ain’t big enough for the both of us

    28+ gathered for the Birdcage in the thick, sticky gloom of Audubon Park.  Men of various shapes, sizes and ages – but all with the purpose and drive to get out of the fartsack and better themselves and others. F3 is a wonderful thing… so here we go…

     

    Thang:

    Around golf course parking lot and back to the field for some warm up. All exercises 15 count in cadence:

    • SSH
    • Mountain Climbers
    • Squats
    • Parker Peters
    • Wide arms 

     

    Mosey down Oak Alley to pick up some coupons

    Mosey back to running path and partner up

    • A: Run a suicide of light poles (3)
    • B: AMRAP exercise

    Round 1: chest press

    Round 2: curls

    Round 3: goblet squats

    Round 4: merkins on your block 

    Round 5: LBCs

     

    Mosey back to fountain to return the coupons

    Squats while we wait for the 6

     

    Circle up for some Mary (15 count in cadence):

    • Russian Twists 
    • Flutters
    • Oblique crunches (R/L)
    • J-Los

    Back to the flag with 5 burpees to finish up. 

     

    NMM

    Big crowd this morning, with plenty of visitors from outside of Uptown…I guess everyone came to see the Biebs (this week’s scheduled Q). Hope my lead didn’t disappoint.  I had a bad Plantar Fasciitis flare up on Monday so wanted to keep the mileage low and also keep the group together…I think we did both and everyone got a solid workout in. (If not, please email me for a refund.)

    Funny situation when we got back to the shovel flag: a group of guys were circled up doing merkins at the behest of another guy in the middle standing there barking orders with a pit bull on a leash.  Looked like a highly suspect college-aged group – perhaps even some kind of pledge training, but either way upon seeing 29 sweaty, dirt-covered middle aged men running up they quickly vacated our shovel flag area and didn’t heed our invitation to join F3 (“it’s free and we’ll push you harder than that joker”).  Something for everyone I guess.

    Welcome Cowboy from F3 Puget Sound and (renamed) FNG Schlitz from Dufossat St, by way of Milwaukee.

    Thanks for the opportunity to lead boys.

    Until next time…

    Xo,

    Mariah