F3 New Orleans

Tag: Medulla Oblongata

  • Rarajipari on WPM

    I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.

    We showed up for a hot 68 degree AM in the gloom.  We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game.   He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree.  Thanks to Brown Bag for EH’ing him!

    We gave the disclaimer and headed directly to Wolfpack Mtn.  I picked up a bucket of balls on the way.

    At the base of WPM  SSH x 20 IC,  Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20

    Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN.  At each end of the garage we did 10 merks.  Congrats to the winners Sandbar and Saban who won the race up the MTN.

    At the top of the MTN.  We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.

    Then we got a new partner and went down the garage with 5 squat jumps at each side.  This in hindsight was probably a bad exercise choice. –  Most of the PAX did their jumps with their  back to the balls still rolling down the MTN.  A couple of near missed ankle injuries – as far as I know – no injuires occured.

    Congrats to Mariah and Peppa for winnning the race down.  It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.

    At the base – we put the balls in the bucket and ran to the benches.  At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.

    We sealed the deal with x 15 low country crab in cadence.

    Then we hustled back to the FLAG.  If you got to the FLAG before the 6 each PAX knocked out a  BLIMP or as far as he could get.

    Announcements:  Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday

    Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!

     

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • No Burpee Suicides?? What???


    YHC arrived to the Mothership a few minutes early, and was surprised to be one of the first on the scene. With only 5 minutes to go, there were no more than a dozen Pax, which is a low number for the Mothership, but is understandable given a holiday weekend. YHC was pleasantly surprised with the final push of arrivals, bringing the total posting to 23, including an FNG!
    With the clock turning 0630, time for a brief disclaimer, then…

    Mosey toward the Great Lawn, in a direction that threw the Pax off. Keep ’em guessing is the best policy. Circle up on the Great Lawn for the Warm Up

    SSH IC x 31
    IW IC x 15
    Ave Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC – 10 fwd, 10 bwd
    Chinook Squats IC x 10
    Plank-o-rama…Peter Parker IC x 15….Mountain Climber IC x 15….Parker Peter IC x 15.

    A quick countoff proves an odd number of pax. YHC had a game of “Catch Me If You Can” planned out, but the odd number threw a wrench in the cogs. Not to fret, YHC had the odd and even numbers split up into two groups. Odd numbers start running backward on Great Lawn, Even numbers do five Burpees and “Catch Up” to Odd numbers. Once first Pax arrives, all drop into a plank and wait. Even Pax run backwards while Odd numbers do five Burpees and “Catch Up” to Even numbers.
    One round of that was enough, YHC knew he should have put the cones out……but trying to infuse something new into the routine!

    Mosey to the NOMA Fountain.

    Box Jumps OYO x 10
    LL Step ups IC x 10
    Dips IC x 15
    RL Step ups IC x 10
    Derkins IC x 15

    Mosey to the Tree Line, line up along the first tree.
    Bear Crawl to 2nd tree, 10 merkins
    Bear crawl to 3rd tree, 10 shoulder taps (King Kong did Kongs…)
    Bear Crawl to 4th tree, 10 Floyd Mayweathers
    Bear Crawl to 5th tree, 10 Burpees OYO and stand back up

    Split the Pax in two groups again. Even number pax form one circle, Odd number pax form another circle.
    Circle Burps!
    All pax run in place. Each pax takes turns saying “down” which signals the entire circle to do a burpee, recover, and run in place. The odd numbers went around the circle twice, one can only assume the Even’s did roughly the same.

    Mosey to the Foundry for Stations!

    Station 1 – Dips AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Merkins AMRAP
    Station 4 – Leg Lifts AMRAP
    Station 5 – Big Boi Sit Ups AMRAP
    Station 6 – Run to bike trail, 5 Burpees, Run back – Timer

    Complete 2 Rounds

    Mosey back to the Great Lawn

    Flutter Kicks IC x 20
    Crunchy Frog IC x 10
    Tin Snips IC x 10

    Seal the Deal with 10 Burpees OYO!

    Mosey back to the Shovel Flag.

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Close with a Prayer. Welcome Pele’!

    NMM
    The Pax were expecting some Burpee Suicides, but YHC threw ‘ em off with some new routines. Expect the Unexpected! Don’t worry, you’ll find yourselves doing Burpee Suicides again soon enough……
    Not exactly sure how a guy born in Venezuela is named after a renowned soccer player from Brazil….but it works!
    On a weekend of Giving Thanks, I’d like to say thank you to my F3 Brothers for continually pushing and supporting me to be a better person overall. This is a great organization, one that too many miss out on.

    Thanks for posting with me today!

    SYITG!

  • And on your left, my right……..

    So after over a year of being a part of F3, YHC decided to have his first Wolfpack Mountain Q on Black Friday.  I know, surprising after so many Q’s, YHC has never Q’ed the Mountain.  What makes that even more surprising is that Loyola is my Alma Mater!  I’ve spent a lot of time on this campus so what better way to christen my first Wolfpack Q than to take the PAX on a good, old-fashioned college tour.  Our group was small compared to normal Wolfpack Mountain but I say quality over quantity.

    With a short disclaimer, we were off.

    Mosey to space outside of Roussel Hall for warm-up:

    • Windmills IC X15
    • Hillbillies IC X20
    • Forward Arm Circles IC X15
    • Reverse Arm Circles IC X15
    • Peter Parkers IC X20

    Short Mosey to first stop on tour Roussel Hall (College of Music) for:

    A quick run up and down the stairs on side of building to continue warm-up.

    Next Mosey to benches by our second stop Monroe Hall (Math and Science Building) for:

    • Dips IC X15
    • Incline Merkins IC X15
    • Right Leg Step Ups IC X15
    • Left Leg Step Ups IC X15

    Short Mosey to our third stop Miller Hall (College of Business).  Spent a lot of time here!

    • Rocky Balboas X20 then Bearcrawl to other side of street for Jump Squats X20 rinse and repeat X 5

    Next mosey to our fourth stop Bobet Hall (Liberal Arts building) for some Mary:

    • Flutter Kicks IC X20
    • Penguins IC X20
    • Hello Dolly IC X20

    Mosey to Quad with a quick wave to the Danna Center (Student Union) and Lindy Boggs Library.  So the quad is surrounded by the Loyola dorms, Biever Hall for the Men, Buddig Hall for the Women and the Co-Ed Dorms.  Yes PAX, I spent a little time in Buddig Hall.  So, the thang:

    Four Corners – BLIMP

    • 5 Burpees at first corner then Cariacoa to Next Corner for
    • 10 Lunges then Crab Crawl to next corner for
    • 15 Imperial Walkers then backward run to next corner for
    • 20 Merkins then Duck Walk to next corner for
    • 25 Plank Jacks

    Next Mosey to the bottom of Mountain.  Yes, we can’t have a Wolfpack Mountain beatdown without the Mountain!

    Single-line Indian Run up to the top.

    After a quick Rudy 20 count at the top, YHC instructed all PAX to line up backs against the wall in one line for next exercise….GRATITUDE!  PAX turn around and look at the amazing view of our City.  In the spirit of Thanksgiving, YHC wanted the PAX to take a second to consider how lucky we are to live in this amazing city we call home and to have this incredible brotherhood of F3.  We are truly blessed!

    Time is running short so down the stairs and back to the virtual flag.  Arrived right at 6:15.  Let’s get in 10 Nolan Ryan’s each side OYO.  Now we’re done.

    Count-off, Name-o-rama, Intentions and Prayer.  YHC feeling thankful so Coffeetaria on me for all PAX!  7 PAX joined for coffee and great F2.

    Thankful and blessed to be part of F3!

  • Bringing a Typical Uptown Beat-down to the Mothership

    Pre-Thang

    Gabrielle originally had the Q for this Mothership.  He had asked if YHC could take the Q.  Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Seal Claps x 15

    Hill Billies x 20

    Imperial Walkers x 20

    MC x 20

    Peter Parkers x 20

    Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other.  5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

    The Thang (Chipper Workout)

    Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

    Round 1

    • 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
    • to the fountain with 50 dips
    • to the first light post with 5 burpees
    • to the 2nd light post with 50 Hello Dollies
    • to the 3rd light post with 5 Burpees
    • to the 4th light post with 50 squats
    • to the 5th light post with 5 burpees
    • to the 6th light post with 50 leg raises
    • to the 7th light post with 5 burpees
    • to the 8th light post with 50 King Kong shoulder taps.
    • Then moseyed back about a quarter mile to the steps in front of NOMA.  Rinse and repeat.

    Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

    Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

    Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

    Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

    Each lap is approximately 0.5 mile.  In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

    While YHC was giving the instruction for the Thang, a lot of mumblechatter.  Triple Shift informed YHC with “that’s a lot of leg raises.”  The time was approximately 6:53 when the PAX started.  The goal was to finish all 5 rounds before 7:30.  YHC knew this would not be an easy challenge.

    Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round.  The PAX finished strong.  T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time.  YHC loved it because he would do the same.  Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge.  This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

    COT

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • Halloween Beatdown

    19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning.  Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day .  YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together.  So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand.   Circle up for the Monster M.A.S.H. warm-up.

    Warm-Up

    M – Mountain Climbers, IC , x 13

    A – Arm Circles, IC , 13 Fwd, 13 Rev.

    S – SSH, IC, x 31

    H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC  x 13

    Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally

    Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block

    P – Plank jacks x 31

    U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31

    M – Mountain Climbers x 31

    P – Peter Parker x 31

    K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31

    I – Imperial Walker Squats x 31

    N – Nolan Ryans x 31

    S – Squats x 31

    Thang 2 – Pumpkin Dora 1, 2, 3

    Partner up,  PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner.  Had to modify Zombie walk after lots of mumble chatter from the Zombies.  changed to overhead carry.

    100 Pumpkin Pickers – Curl block then extend straight out in front of you

    200 Pumpkin Thruster – Squat to an overhead press.

    300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)

    A Little bit of Mary

    Dying Cockroach while hold Rock IC x 13

    LBC w/ rock IC x 13

    Put our Rocks back in their hiding spot and Mosey back to the Flag.

    Still had a couple minutes left once the 6 got back to the Flag so.

    10 Merkins on your own

    Freddie Mercurys IC x 13

    Slow American Hammers  IC x 13

    Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements.  Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.

    It is always a great experience to lead this group of Men.  Thanks, as always for the opportunity to lead.

    SYITG!

     

  • 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