October2014
Tag: Pool Boy
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12 Days of F3mas – Do Hard Things – from Mayhem
After enjoying Dax’s beatdown in the gloom at the Renaissance Sunday morning, I decided to take the Q at Rock City and do a modified rock version.
Disclaimer
2 KnOTters went backward in one direction, Tenderloin forward in another, while 7 PAX moseyed to the 30yd line of the football field
Warmup: AV, GG, PPP (Peter Parker Peter), MC, SSH, AC, RAC
Head to the playground for some Morning Calls – one PAX at a time does 5 pull ups while the remaining PAX do 5 merkins each, rotate till all had the treat of early morning pull ups
Mosey to the rock pile – grab a medium rock, then mosey to the “flag football field” as Rudy calls it, though he was nowhere to be found to chirp in
The Thang:
12 days of F3mas done properly (do the 1st day, then do the 2nd day followed by the 1st day, etc.)On the 1st day of F3mas, my Q gave to me…
1- burpee IC (12 total)
2- tricep extensions with the rock IC (22 total)
3- curls with the rock IC (30 total)
4- rows with the rock IC (36 total)
5- squats with the rock IC (40 total)
6- overhead with the rock IC (42 total)
7- chest press with the rock IC (42 total)
8- honest merkins (hand-release merkin followed by shoulder taps) OYO (40 total)
9- mountain climbers 2 is 1 IC (36 total)
10- Bonnie Blair’s 2 is 1 OYO (30 total)
11- man makers OYO (22 total)
12- 12s monkey humpers – big boys OYO – like 11s but 12s… 11 MH, run 30yds, 1 BB, run 30yds, etc. (66 MH and 66 BB total)Return to the rock pile
Mary consisted of FKs and V-UpsBack to the flag
COT
Counterama
Namerama
Announcements – reminder about 20% off for F3 at Varsity Sports
Intentions – both spoken and unspokenPrayed us out
Thankful for the opportunity to come this morning and DO HARD THINGS or KnOTMerry Christmas
SYITG -
Peaches and Practice – from Charmin
The night before the site Q asked who wanted to take the Q and YHC had been mulling a workout around a playlist based on the word “peaches”. Also decided to make the counts alternating 12 and 13 since that was the date (not sure if any of the PAX caught on to that).
Started off slow with Warm -o- Rama
Balance IW x 12 (slow 4 count forcing the pax to balance)
Grass Grabbers x 13
Around this time Mayhem decided to show up; apparently the train from Metairie was running late this morning.
This resulted in a penalty of 3 burpees for everyone OYO.
Slow vagoda’s x 12
SSH X 13
Balance Billies x 12 (another great balance warm up)Mosey over to JPAX
17’s from post to columns, with the two exercises being Monkey humpers & SSH.
No middle but squat every time you hear the magic word… peaches!Playlist consisted of Songs by Justin Bieber, Bob Schneider, Jack Black, In the Valey Below, and The Presidents of the United States of America. All the songs were title Peaches, so there was certainly time to grease the squat groove.
Mosey back to playground pad.
Merkin for 1 minute working on perfect form then rest for 30 seconds
Then hang for 1 minute rest for 30 seconds
Ended up having 2 groups that switched between these two and we did this for 7 cycles.
Not wanting to leave the people feeling like they weren’t getting their money’s worth next up was Arm circles!!
Forward X 12
Seal claps X 13
Backwards x 12
T claps X 13
Peaches picking and dropping silent 12 count
MNC’s X 13Decided to end with some comradery with Partner shrugs for 12. Apparently Triple shift wasn’t feeling it since he didn’t have a partner.
COT.
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Leg Day – from Pool Boy
With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.
Warmups consisted of:
SSH
Imperial Walkers
Arm circles
Grass grabbers
Abe Vigoda’s
Peter Parkers
Parker PetersMosey to the Pavillion
5 Burpee Jumpups – Vagabond said this was a first!!
19 right leg and left leg step ups. Christmas is 19 days away so why not
Dips
Decline Presses
Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.Mosey to playground
With Partner running the steps to the top of the pressbox
50 monkey humpers
100 burpees
150 jump squats
200 lunges
250 crunches
Finish with some MaryCOT. Wedding Planner finished with a prayer lifting up the men of F3.
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What is this Cadence of which you speak – from Hokie
After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.
12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama
The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense
After being reintroduced to correct procedures, we continued
The next exercise will be
Arm Circles
Starting Position
Move
In cadence
ExerciseWe then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain
1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks
1 burpee
1… 5 cross over merkins
1, 5… 10 triceps
1, 5, 10…15 shoulder press
1, 5,10,15 …20 curls
1, 5, 10, 15, 20… 25 rows
1, 5, 10, 15, 20, 25… 30 lunges
1, 5, 10, 15, 20, 25, 30… 35 chest pressThen back down, 30, 25, 20, 15, 10, 5, 1
30, 25, 20, 15, 10, 5, 1
25, 20, 15, 10, 5, 1
20, 15, 10, 5, 1
15, 10, 5, 1
10, 5, 1
5, 1
1
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Burpees, Bear Crawls, and Box Cutters…Oh My! – from Triple Shift
As a plug to the upcoming book study on Tuesdays (PJ’s Coffee on Canal Blvd 6:45am – 7:30am) in 2024, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness, I chose to do something hard at the Uptowner.
Warmorama – Head to the field to do 15 LSS, 10 Arm Circles forward and back, 10 J Los, 10 slow Imperial Walkers (we look like a bunch of drunken sailors), 10 slow Peter Parkers, and 10 T Merkins all done IC.
The Thang One – Partner up on the track and do B.L.I.M.P.S. Your partner runs in the opposite direction from you and when you meet on the other side of the track, perform the 5 Burpees. Once the burpees are completed, run in the opposite direction of your partner and when you meet up, perform 10 lunges. Continue running in the opposite direction until you complete the 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.
The Thang Two – Line up on the goal line and each Pax member performs 10 box cutters, bear crawl out 5 yards and then perform 5 burpees. Walk back to the goal line and perform 10 Box Cutters, bear crawl out to the 10-yard line and then perform 4 burpees. Keep repeating the pattern of increasing the bear crawl by 5 yards and decreasing the burpee by one until you finally bear crawl out to the 25 yard line and finish with one burpee. Reverse plank for the six.
The Thang Three – Ring of Fire. Everyone holds and Al Gore while one pax member performs 10 squats until everyone has completed 10 squats. Next round was 10 Monkey Humpers/Al Gore and we finished with 10 Bonnie Blairs/Al Gore. As an added bonus we tried to hold an air squat (90 degree angle) for 2 minutes. #epic fail
Headed back to where we started for some stretching and mosquito slapping with a few minutes left.
COT – Continued prayers for Scantron’s nephew and Wedding Planner’s daughter’s health.
NMM – I just finished a book called The Steward Investor: Investing God’s Resources for Eternal Impact by Donald E Simmons and it really challenged my thinking on how I am managing God’s financial resources. Is my mindset on growing my financial portfolio so I can have a comfortable and care free life or should it be about growing my financial portfolio to build God’s kingdom (Thy kingdom come, thy will be done….) through investing in other start up (risky and unproven) business in other areas around the world where God’s values can be established. In the book, a poem by the great navigator, seaman, and explorer Sir Francis Drake from 1577 titled Disturb Us, Lord was definitely a challenge to me. I hope you enjoy it!
Disturb us, Lord, when
We are too well pleased with ourselves,
When our dreams have come true
Because we have dreamed too little,
When we arrived safely
Because we sailed too close to the shore.Disturb us, Lord, when
With the abundance of things we possess
We have lost our thirst
For the waters of life;
Having fallen in love with life,
We have ceased to dream of eternity
And in our efforts to build a new earth,
We have allowed our vision
Of the new Heaven to dim.Disturb us, Lord, to dare more boldly,
To venture on wider seas
Where storms will show your mastery;
Where losing sight of land,
We shall find the stars.We ask You to push back
The horizons of our hopes;
And to push into the future
In strength, courage, hope, and love. -
Double Pidgeon, Butterflies and Scantron Running (Oh My!) – from Charmin
At 5:29, jokes were made about YHC’s shirt since it was part of my Halloween Costume, but now it is just a part of my rotation. After the jesting, YCH lead the count off since Triple Shift was already there thus we figured more coming wasn’t as likely.
Starting at 5:30 Knotters walked away backwards, stretchers walked away backwards, and the runners ran away forward sine they apparently still haven’t received the memo.
That being said, YHC mentioned on Monday that his hips were tight, so he directed Stretching with that in mind. We started out with Pool Boy (THE New Orleans Resident) and at some point he was traded for Kennah-Brah from the runners. YHC won’t say who received the better end of that deal, but all the locals know.
At 6:12 with YHC watching my watch, wanting to get back to the proverbial shovel flag, Bolt decided to get creative by creating a stretch. We had just done the Pidgeon Stretch; so he decided to do a Double Pidgeon. It ended up being one of his better creations. Maybe Kennah-Brah was rubbing off on him.
With a little over a minute to go, we make our way across the field and notice all the runners sitting doing a butterfly stretch. Apparently, they forget to run for 45 minutes without Pai Gow, or maybe we should rename Tuesday to Wally Stretch.
That being said, we all start walking towards the flag and notice a tall, lanky, skinner runner coming in hot. It wasn’t until he was on top of us, that we realized that Scantron was coming in HOT! Jokes were made about him not running backwards, but it was good to see him push himself.
COT consisted of Count-Off, with more that we started with, Name-O-Rama, and Announcements and Intentions. YHC then read from Matthew (9:20-22) galvanizing the PAX to discern what we have been suffering with for too long, and to take that to Our Father in Heaven. Even though he knows all, just like an earthly father wants, he desires his children, us, to share it with him.
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Another Great Day at Rock City – from Bogey
Disclaimer/warm-up(with Squat twists)/football field – two groups with Rocks – curls, rows, overhead press, lunge walks, bear crawls, big boys….repeat with rifle carry, Rock out front, 8 count BB/Gym – calf raises, monkey humpers, repeat repeat/baseball field Hamma Train, Mary, COT
Thanks for the opportunity to lead! -
1 Year Manniversary – from Pool Boy
Beautiful Friday morning 57 degrees. Gave the obligatory warnings and headed to the Football field. Scantron and Triple Shift went KOT’s.
Warmups consisted of:
SSH’s
Armcircles;all types
Abe Vigoda’s
Grass Grabbers
Low Slow Squats
Imperial Walkers
Slow Merkins
BurpeesThe Thang
100 yard’s back and forth of Bear Crawl, Leap Frog, Leap Frog with Partner, Leap Frog Burpee
Mosey to the Rock Pile and select a rock. In silence: sort of
Rock Merkins
Curls
Overhead Press
Squats
Crunches(with rock)
Rock Press
Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes. Rifle carry Indian Walk back to the rock pile.
Finished with Mary
Sprint back to the flag.
COT
As this was my 1 year anniversary, thank you all for your support. -
Happy 9th Man-iversary F3 NOLA – from Hokie
10 Pax showed up to celebrate 9 years of F3 in NOLA
Thank you
Double Fudge
Fast Tax
Hand Grenada
Hokie
Manuel
Mayhem
Mr Rodger’s
Pool boy
PVC
VagabondFor coming out to play!
Warmorama
10 Abe Vigodas
18 grass grabbers
14 arm circles
9 low slow squatsThe THANG
4 corners at the goal line and the 50 honoring 10.18.14 birth of F3 NOLA and our 9th Man-iversary
Round 1 – 10 Honest Merkins each corner with mode of transportation between corners as follows
50 to Goal line – forward lunge
Close goal line corner to far corner backwards run
Goal line to 50 – backwards run
Far 50 to close 50 – forward runAfter Doing the same # of reps and the same exercise at all four corners each round Pax would Shoulder taps waiting on the six to complete each round
Round 2
18 bicycle big Boi
Same mode of transportationsRound 3
14 Star Toe Taps
Same mode of transportationsRound 4
9 jump for Joy
Same mode of transportations
