So just like LSU did to Georgia this past weekend… LSU went up-tempo on offense to beat Georgia, and it opened everything up Updated Oct 16; Posted Oct 16 YHC decided to bring the Tempo to the Birdcage beatdown. The goal was to be constantly moving (tempo) throughout the whole beatdown to keep …
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 …
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 …
As this appears to be the week of anniversaries, YHC decided to add his 1 yr. anniversary into the mix by Qing the Birdcage. So with a short disclaimer we were off! Mosey to Kick-Ball Field for Warm Up Imperial Walkers IC X20 Windmills IC X15 Parker Peters IC X20 …
It had been 365 days since YHC’s last Q at WPM. I rang in my 50th with a Q at WPM, and today I would end my 50th with a bookend Q at WPM. In between, I’ve been a stranger to the Friday morning beatdowns. So YHC was greeted by …
After much Mumblechatter as to what we would do at the Birdcage and who would Q it. It was decided that we would do the Iron Pax Challenge and YHC would Q it. What more could a Q ask for, than to have the entire beatdown laid out already for …
Pre-Thang After the Week 2 – Iron 34Pax Challenge less than one week ago at the Birdcage, YHC was supposed to hide those cinder blocks with the help of the PAX. However, Hawgcycle decided to use them for the same challenge at the Uptowner on Friday. Therefore, the PAX loaded …
Warm up: 5 Minutes Wolfpack Mountain: 12 sets Run the straight aways and completed the following sets at the flats. 5 Burpees 10 Mercants 15 Jump Squats 20 LBC’s Total: 60 Burpees, 120 Mercants, 180 Jump Squats, 240 LBC’s Benches: 28 Dips 28 Decline Mercants Football Up Downs: Finished off …
Pre-Thang After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks. Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 …
I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas. There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the …
