All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.
Tag: Mayhem
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The Renni is a Boomin – from Fracsac
19 Pax posted at the Renaissance looking to kick the week off right.
Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.Mini Dora from fountain to top of stairs.
Move to tree line for some bear crawls and such with a little lunging.
Back of the museum for 5 x Sunday mornings.
A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.
CoT
NMM
There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.
10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.
SYITG
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Just Farting Around – from Architect
YHC Arrived. PAX arrived. Standard warm-o-rama. Rocks were selected. Mosey to field to begin the work.
50 LBCs
1 Thruster – 100 YD Dash – Recover
2 Thrusters – 90 YD Dash – Recover
3, 80
4, 70…etc.PAX Circled;
Round 1 – 1 Performs 12 Burpees while remaining performed a movement of Qs choice. Rotate PAX and change movement.
Round 2 – Same as above but with 6 burpees and PAX got to choose movement.Much chatter ensued, sadly there was no singing, plenty of grumbling.
Special prayers for all those that are in need. Support your brother in need, we are ALL in need.
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The “Rubber” Incident – from Mr Rodgers
So, I rolled into the gloom around 5:20 a.m., eagerly waiting to spot some pax—you know, real people to suffer with. But alas, it was just me and the darkness. Then, out of the shadows at 5:28 a.m., the Knees Over Toes squad emerged like a twisted scene from a horror flick. Rougaroo whipped out some rubber band thing (yeah, no thanks!), and I was left wondering if I’d stumbled into an unauthorized stretch therapy group.
At this point, the likelihood of going solo was high. I even started prepping for my own lonely beatdown… but then, salvation! A train came by, summoning four late pax with impeccable timing. With no time for a disclaimer, we set off, breezing through some Abe Vagotas, grass grabbers, and side straddle hops with a flair that only exhaustion at dawn could bring.
Then it was time for the main event: “Friend Cindy”—aka 5 pull-ups, 10 merkins, and 15 air squats paired with half-bleacher sprints. We hammered out 4 rounds, netting 40 pull-ups, 100 merkins, and 120 air squats, because apparently, we were feeling ambitious.
We rounded it all out with some good ol’ Mary and wrapped up by the flag for a quick prayer.
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You Can’t Ignore The H8! – from Hawgcycle
You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.
The Thang:
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 (burpee 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 MerkinsWe did AMRAP in 40 minutes.
NMM
• This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
• We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
• Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
• A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
• Three completed all 8 laps today: Smooth, YHC, and The Architect.
• Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
• If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
• There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
• Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating. -
10 Years and 1 Day Later – from Reluctant Yankee
Re-enactment of the first ever official F3 Nola workout
The Thang:
Gandalf’s Q (played by Hawgcycle)
Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
Circle of Pain (COP):
Side-Straddle Hops in cadence x15
Merkins in cadence x12
Imperial Walkers in cadence x15
Mountain Climbers in cadence x20
Slow Squats in cadence x10
Wide-Arm Merkins in cadence x10
Diamond Merkins in cadence x10
Mosey to bridge
11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)Reluctant Yankee’s Q (Played by Triple Shift)
Mosey back to track
6 Minutes of Mary:
LBCs in cadence x10
Hello Dollys in cadence x10
High Dollys (Rosalitas) in cadence x10
Bicycles (Freddy Mercury) in cadence x10
Dying Cockroach in cadence x10
Flutter Kicks in cadence
Quick mosey one full lap around the trackChong Li’s Q (Played by Reluctant Yankee)
Loooooong mosey to picnic tables under the bridge
Chong Li Special:
Decline Merkins in cadence x16
Right Leg Squat in cadence x8
Incline Merkins in cadence x16
Left Leg Squat in cadence x8
Decline Merkins IC x12
Right Leg Squat IC x6
Incline Merkins IC x12
Left Leg Squat IC x6
Decline Merkins IC x8
Right Leg Squat IC x4
Incline Merkins IC x8
Left Leg Squat IC x4
Decline Merkins IC x4
Right Leg Squat IC x2
Incline Merkins IC x4
Left Leg Squat IC x2
Mosey back to the track
Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
Mosey back to shovel flag
Circle of Trust (COT)NMM
This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!
Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..
4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish