F3 New Orleans

Tag: Rudy

  • Happy ANZAC Day. With Bricks.

    ANZAC Day

    A day of remembrance for the Australian and New Zealand soldiers who landed on Gallipoli in World War 1.  Depending on your point of view, this was perhaps the most devious but poorly executed plan, or the most ill-begotten idea ever devised by humans.  Regardless, the actual outcome was a far cry from the hopes originally envisioned by one Winston Churchill when he devised the plan as a way to break the Western Front stalemate in 1915.  After the failed seaborne invasion, the military commanders arrived on a plan to land troops and take the peninsula.  Alas, they probably couldn’t have picked worst landing points – and the Australian/New Zealand troops landed on a small beachhead, surrounded by high ground and entrenched Turkish troops.  The troops never came close to a breakthrough, and instead took 8 months of astounding losses – but refused to retreat from their position.

    Please take some time today to offer a prayer for military troops everywhere who have suffered and died in their missions.

    Brick Day: YHC woke to a beautiful crisp morning at the Foundry.  The lights are still out, so I struggled to identify the shadows milling about the flag.  “Is that you Milkman?”  Yes, it was.  “I hear singing!”  Yup, there was Bogey.  Smooth and Tool snuck in quietly, forgoing their cars to mosey to the AO.  Mambi, Abacus and Mahatma rounded out the morning crew.

    5:30 – disclaimer (especially watch footing because its so darn dark…)  Stop by YHC’s car for a morning surprise.  Bricks.  I like to keep bricks in the car just in case something like this (a morning Q for F3).  Everyone grab 2 bricks and lets go.

    Stop #1: ANZAC Day remembrance

    • A: Abe Vigodas x15.  Slow cadence, no bricks
    • N: Newton’s Cradle x20.  With bricks.  Good times
    • Z: Zig Zag Hops.  10x Out and Back
    • A: Absolution x20.  Look it up in the lexicon.  8 count plank exercise.
    • C: Crunches x25

    Stop #2: Brick-BLIMPS on the track.  Partner Up.  Each partner runs opposite ways on the track.  Whenever they meet, do the next exercise.  Then back to the track to run opposite ways.  All exercises with bricks.  Total of 3+ laps on the track plus the assorted exercises.  Plank, then throw in another set of 10 Newton’s Cradles.

    Stop #3: Off to the baby Foundry.

    Quick Change of Pace: Brick Bear Crawl across the field (maybe 50 yards?).  Bricks slide, but then get harder to hold as they get slick….

    At the Foundry, leave the bricks in a pile and partner up for 4 stations

    • Box Jumps x20 (the timer)
    • Pull Ups
    • Hanging Knee Lifts
    • Jumping over the Green Snake

    Repeat x2

    Stop #4: Not a complete Rudy workout without a plank-o-rama.  Since its 4/25, we’ll do 4 sets of 25.  I guess we do 4 sets of 25 every time.  But whatever.  It was special today anyway.

    • Peter Parker x25
    • Shoulder Taps x25 (with or without brick at your choice)
    • Parker Peter x25
    • Floyd Mayweather x25 (with or without bricks – though it was MUCH HARDER with the bricks)

    Back to the flag (stopping to carefully put the bricks back in YHC’s car).  We had a minute to spare, so close up with 15 Burpees OYO.

    Did you know – today (4/25) is also the day that Admiral Farragut demanded the surrender of New Orleans in the Civil War (1862), and the day that US and Russian troops met at the Elbe river in German in World War II (1945).

    Close with Announcements – 5/18 Barathon, 6/2 Summer Series race.  COT to remember all of our intentions, and ask for blessings to use the gift of today wisely, and grace to be better leaders and servants.

    Thanks for letting me (the Foundry Foreigner, I suppose) Q today.

  • Trifecta of Anniversaries

    Rewind 3 years ago to a rainy Saturday morning in April when YHC was coaxed into coming to his first F3 workout, standing in the dark amid the mud and a bunch of dudes calling each other by goofy names.  Not exactly the best way to spend a Saturday morning but I went with the flow since my buddy Amensty assured me it would be way more fun than my usual morning jog.  Just a few minutes in, I quickly learned what a burpee was and silently cursed whoever invented it.  The rest of the workout went about the same and an hour later, after almost bailing mid-way, I was still standing, feeling a newfound sense of accomplishment.

    Three years and umpteen burpees later, there I was standing in the same spot preparing to lead 16 other men through a workout that would not only touch on the greatest hits of the past few years, but also pay homage to the NOLA Tricentennial celebration going on throughout the city.  Let’s face it, 300 reps of an exercise is way better than 3.  Weather was 60 degrees with clear skies, the optimal conditions for running around and testing the limits of our almost late model chassis.  The PAX had a good mix of guys from The World and Uptown along with a visitor, F3 Thibodaux, currently living China, previously from N.C., originally from the NO area.  Here’s what went down:

    Warmup on The Great Lawn:

    • SSH x30
    • Burpees x3
    • IW x20
    • Burpees x3  (“I see where this is going” -The Peanut Gallery)
    • Arm Circles x20
    • Burpees x3
    • Windmill x20
    • Burpees x3
    • Low Country Crab x20
    • Burpees x10 (Expect the unexpected…learned that in my first workout)

    Next up, a mosey to The Foundry for some pimping.  Here we knocked out 3 rounds of PIMPS OYO:

    • Pull Ups x5
    • IW x10
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Mosey towards the museum and hook a left in the grass not far from the NOLA 300 sign.  This is one of 4 signs erected around town to commemorate the 300th anniversary of New Orleans.  Since the Tricentennial celebration has been in full swing the past few weeks, YHC thought we’d acknowledge that with some Dora 3-3-3.  This involved partnering up, with partner #1 running (approx 30 yds?) to the NOLA 300 sign, cranking out 3 burpees, and running back while partner #2 keeps a cumulative count of:

    • 300 Hello Dollys (single count)
    • 300 Alternating Shoulder Taps (count each tap)
    • 300 LBT

    This proved to be a circuit that kept the PAX busy for a while.  YHC often dreaded the drawn-out circuits of Dora, elevens, etc in the early days but now have a love/hate feeling when doing them….always hate when they start but smile when they’re done cause they push us more than one would typically done solo.  After this, we made our way over to the water fountain for hydration and a little planking.  From there, a mosey back towards the same area but this time we lined up along with neutral ground curb, facing the NOLA 300 sign where we knocked out:  100 Rocky Balboas OYO, bear crawl to opposite curb for 10 merkins, then backwards bear crawl back.  Rinse and repeat twice for a total of 3 rounds and 300 Rocky Balboas.  YHC heard zero mumble chatter on this so apparently/hopefully it had the PAX in a zone.

    Next up we circled up in a nearby field, this time in the shade just for Rudy, for a round of The Suck.  For those unfamiliar, it’s a fairly new circuit we’ve done a few times that always seems to bring excitement and cheers from the PAX.  The Suck consists of SSHx6, Jump Squatsx6, Merkinsx6, as many times as possible in 3 minutes, calling out your count after each circuit.  Typically this is best enjoyed with 2-3 rounds broken up by a minute of rest in between, but time was ticking and the PAX had to settle for just a single round.  T-claps to the crew for pushing hard and to those who approached the 8,9,10? mark.

    As we started to make our way back to the flag, there was just enough time to pay homage to one last anniversary.  It just so happened to be YHC’s 17th wedding anniversary so what better way to celebrate than 17 burpees.  The commemoration of me losing my bachelorhood was followed by a mosey back to base where we called it a morning.

    COT included YHC thanking the PAX for pushing me over the past 3 years to become stronger, faster, healthier, and a better leader.  I’ve reaped many more benefits from this than I did jogging on my own.  Prayed for safe travels for Thibodaux, Mahatma’s two youngest sons, and a few other things YHC was too woozy to recall.

    Moleskin:  I often recall something I read a few years ago in a backblast from a fellow PAX in South Carolina (?) that hit his one year mark of posting with F3.  Among many other things, he said something along the lines of, “…I used to think my glory days were behind me but I now realize they are yet to come.”  I’ll have to try to dig that out of the archives.  It was a cool and inspiring post.

    Thanks for the opportunity to lead, and most of all thanks for all the great beatdowns over the past few years.

    Tool

     

     

     

     

     

     

     

     

     

  • Rock – Kong

    Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”!  10 men showed up to push their physical boundary.  Disclaimer given then off for a quick mosey to circle up for a warm up:

    SSH x 20 IC

    Peter Parker x 20 IC

    Mtn Climbers x 20 IC

    Shoulder Taps x 20 IC

    Wind Mills x 10 IC

    Now it was time to work – grab a rock and head to the field where we found a box made of bases.   Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other.  2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped.  No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.

    Thank you Marlin!

    Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead.  One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again.  After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.

    Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps.  The final rock routine – rock core front raises (1 round of 10 IC).

    Return the rocks and head back to the pen…..Tool took off and set the pace.  QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!

    As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same).  Before the QIC could add another round Bogey kicked in the name o rama and the work was complete.  “Rock solid” work to kick the week off!

    Announcements, Intensions and Circle of Prayer!

    Through action we grow.

     

     

     

     

  • Conquering H8! One Small Act at a Time

    It’s standard convention to end with the Naked-Man Moleskin, but I’m going to stick the important stuff up front.

    NMM

    I’ve learned a couple of things this week from our F3 brothers about how to have impact.  You don’t have to make big waves to have impact, it can result from small acts, but consistency is paramount.

    Triple Shift – If you recently joined F3, you may 1) be surprised to hear that Triple Shift is #Respected among our group and 2) think he is a genetic freak of nature (#AsianAging).  Those of us that were there with Triple in the beginning (and also there when he disappeared for a year and a half) know that he is an average Joe Schmo like the rest of us.  He conqured H8! because he became committed to changing his fitness level a year and a half ago.  When he first tried the H8! he completed 4 and 3/4 laps.  That would have made him the six today, lapped by just about everyone.  So, in a year and a half, he has increased his fitness level by approximately 70% in regards to this test.  Think about that.  That’s impressive results in that amount of time.  How did he do it?  Well, he eats right and he posted over two hundred times last year.  He made changes and he stuck to them.  Consistency works and the results can be dramatic.  So if you aren’t where you want to be, and few of us are, make some small changes to your diet and start posting more.  If you can’t post more then start working harder when you post.  Results will come if you are consistent.  Triple Shift is proof.

    Jingle Vader – I must also say, I was thoroughly impressed with what JV accomplished today.  Another example of the progress consistency creates.  He may have not #ConqueredH8!, but 7 and a half laps is no joke.  That puts him right there with Bubba on that very first H8!  I think he will soon join Rudy and Triple as the President of that uber-exclusive club of respected H8!ers.

    But here is the real lesson I have learned from JV.  On Tuesday I posted in San Antonio. The Q was Madonna, who planted the first flag in San Antonio five years ago  Some of you may remember Madonna from when he posted with us at the Stomp.  When he found out that I was from NOLA he got excited and said that he always tells people this story about new Orleans:  When he posted at the Stomp, he got a ride to and from the AO.  The person that brought him back to his hotel had a clean towel and bottle of water waiting for him when he got in the car.  He was blown away by the hospitality and continues to tell that story anytime anyone talks about New Orleans.  He didn’t provide any names, but I am certain JV is the man that gave Madonna a ride back to his hotel (I think Yankee gave him a ride to the Stomp).  A fairly small gesture in the grand scheme of things, and knowing JV, he probably hasn’t given much thought to it since.  He consistently does that type of thing.  It’s just who he is.  Regardless, it has obviously made a huge impression on Madonna.  Madonna is the leader of F3 San Antonio and, from all accounts, really well respected in that community.  Who knows how much impact this one gesture has made on others as he continues to use it as a lesson in generosity.

    We are all fortunate to be a part of this.  I’m constantly learning from the men around me and being pushed to accelerate and impact the world around me.  Just a couple of lessons I learned this week from a couple of High Impact Men.

    Event:  4th Running of the H8!

    Conditions: 67 degrees and calm

    Field: 10 F3 Nola Pax

    Post your results in the comments below to have a record of your progress.

    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 (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

    We did AMRAP and then moseyed back to the flag.

    Lagniappe Moleskin

    • 50% success rate is our best so far.  Remember we were at 0% just a year and a half ago.
    • T-claps to our new H8!ers Walleye, Mahatma, and Triple Shift.
    • T-claps to Rudy on the 3-peat.
    • T-claps to Mahatma for crushing the H8!  Really glad to have you as a part of this thing.  You are pushing us all to get better, and get better we will.

     

  • Monday, Monday, but where’s Marlin?

    YHC checked the schedule late Sunday night, worried that he might have forgotten about a Q.  Instead, YHC saw that Marlin was listed for the Q.  Lets Get It, Baby!  YHC cuddled up under the covers, looking forward to a Rock City morning of inspiration and encouragement from our resident coffee-drinking-bike-riding PAX.

    But alas, it was not meant to be.

    The morning 55 degree chill must’ve been enough to keep Marlin home in bed.  Brrrr….  He might not have had enough clothes to keep warm in this bone-chilling weather.  So at 5:30, YHC tried to do his best impression, and with a “Lets Get It, Baby” the PAX took off into the morning gloom.

    Warm Up

    • Peter Parker x25
    • Shoulder Taps x25
    • Plank Jacks x25
    • Parker Peter x25
    • LSS x25
    • IW x25
    • 10 Burpees OYO

    Grab a rock, and lets head to the track, for….

    Dirty MacDeuce

    • All IC: 12 Shoulder Press, 12 Squats, 12 Box Cutter
    • Run a lap
    • 12 Curl, 12 Lunge, 12 Cockroaches
    • Run a lap
    • 12 Shoulder Press, 12 Squats, 12 Box Cutter
    • Run a lap
    • 12 Curl, 12 Lunge, 12 Cockroaches
    • Run a lap

    Mosey over to the playground, and partner up for a circuit

    • 15 Burpees (the timer)
    • Pull Ups
    • Merkins
    • Big Boy situps (in the mud)
    • Under-dogs (Rev-Sox claims this is a real thing – “Its in the lexicon!”)
    • Throw-the-rocks-over-the-fence

    Mosey back to the rock pile to deposit our friends, and then back to the flag – 6:15 on the dot.

    Count-off, Name-o-rama (welcome back, Mambi!!!  Glad to see Frac didn’t permanently scar you with that name choice!), and finish with our morning prayers.  Remember those who are sick, those who are travelling, those in the middle of war zones.

    NMM: YHC really wanted to hit the snooze button this morning.  At 5:00 am, I just didn’t think I had it in me to get out and do this.  But words from Dredd – If you hit snooze, you’ve lost your first battle of the day – made me drag my lazy butt out of bed; I did not want to start the week with a defeat.  The surprise opportunity to Q was a welcome start to the week: it allowed me to begin with a full U-Turn from where it could have been – instead of fartsacking alone, I was blessed with a chance to step up and lead.  Thank you all for letting me run with the Q.  And may you all have an inspired and successful week.

  • Northshore at The NOLA Mothership

    With the Northshore convergence taking place, YHC wasn’t sure how many Pax would post to the Mothership.  Expecting a large presence on the NS, YHC was surprised to find 25 Pax gathered around the 4 shovel flags.  YHC was very happy to see 3 FNG’s post, keep up the EH’ing!

    YHC decided it would be a good idea to dedicate the Mothership beat down to the Northshore in honor of their 2 year convergence.  Since the NS was planning a beat down that would visit each AO, YHC created one as well, with more of a virtual visit to each AO.  0630, so time for the disclaimer, then….

    Mosey to the Great Lawn for the Warmup.  The Pax will begin and end at the Mothership….

    SSH IC x 31
    Imp Sq Walkers IC x 10
    10 Burpees OYO

    With the warmup complete, the Pax took a virtual bike ride to the first AO…

    Milestone Marsh

    YHC read a BB that had Waterpik doing suicides on the basketball court, so cones were set up to resemble a court for:

    Burpee Suicides
    Start at base line, sprint to first line, then back to base line for 5 Burpees
    Sprint to half court and back to baseline for 5 Burpees
    Sprint to 3rd line and back for 5 burpees
    Sprint full court and back for 5 Burpees

    The Pax mount their virtual bikes for a ride to the next AO….

    Grandmothers House

    YHC read a BB where Pelican, Shooter, and Ocho did some 11’s. Using the first and last row of cones…
    10 merkins first row, 1 Bobby Hurley last row
    9 merkins first row, 2 Bobby Hurley last row
    Continue until 1 merkin and 10 Bobby Hurleys.

    The Pax mount their virtual bikes for a ride to the next AO…

    The Gipper

    Turbo seems to like sprints, based upon his BB. Using the cones again….
    Sprint from first row to last row, and complete 5 burpees, then slow mosey back.
    Sprint from first row to third row, then some exercise, 5 merkins maybe…slow mosey back
    Sprint from first row to second row, then maybe 5 squats, slow mosey back….
    Sprint to last row again, and collect cones on the way back.

    The Pax mount their virtual bikes for a quick ride to the next AO…

    City Hall Scramble

    Apparently Bushwacker likes to do a 5k run with Burpees and merkins, according to the BB…..
    The Pax did a modified 5k run, stopping near Morning Call for 10 Burpees OYO. The Pax continued to the open lawn
    near NOMA where they enjoyed a round of:
    Catalina Wine Mixers IC x 10 (YHC had to fit them in)
    Continue on to the NOMA fountain for:
    Freak Nasties IC x 20

    The Pax mount their virtual bikes for a short ride to the next AO…

    Captains Cove

    Captain Sparkles really likes to run…..seriously, he has a running AO named after him….that’s cool!

    This AO is a 10k run, which the Pax did a modified version…
    Line up in two columns on the path that goes around Lagoon Number 7 for:
    Bataan Death March!
    An Indian Run where the last Pax drops for 5 Burpees, then sprints to the front. Each Pax got to do a set, which took us one lap around the lagoon.

    The Pax mount their virtual bikes to ride to the final NS AO…

    The Lakefront

    Steve had a BB where there was some bearcrawls and 8 Count Body Builders…nice
    8 Count Body Builders IC x 10
    line up at first tree, bear crawl to third tree for 5 Burpees OYO
    Bear Crawl to 5th tree
    Merkins IC x 10 (4 count)

    Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Rosalitas IC x 20
    Tins Snips aka Egg Beaters IC x 20
    American Hammer IC x 20
    LBC’s IC x 20

    The Pax mount their virtual bikes and head back to the Mothership Flags, but with a 6:29 arrival, the Pax had time for a quick mosey to the Great Lawn for:
    10 Burpees OYO

    Mosey to the Flags

    COT
    Count Off, Name-O-Rama.
    3 FNG’s joined us this day and were brought into the F3 Brotherhood. Welcome Mambi (He’s a hunter, said he harvested Bambi’s brother), Wolverine, an Ohio State alumni, and Recall, who does something with food and beverage.
    Intentions, and closed with a prayer.

    Great coffeteria was enjoyed by all that stayed.

    YHC hopes you enjoyed this tribute to our NS brethren. YHC will make it back up there before long.

    Thanks for posting with me today, and for pushing me.

    NMM
    It’s the little things that matter. After the 8 Count Body Builders at the Lakefront AO, YHC was about wiped out. Walleye apparently noticed, and he gave YHC some words of encouragement that proved enough to take it to the finish line. We push each other to improve and to succeed, taking our bodies farther than we thought they could go. That’s F3.
    Remember, F3 is an organization of leaders, not an organization with leaders. If you haven’t signed up to Q yet, get your name on the signup sheet.

  • No arms… kinda

    From the Tough Mudder almost a month ago, YHC banged up his right arm good and sore.  Although it’s no longer lovely shades of green, brown and yellow, it’s still nowhere near 100%.  So today YHC attempted an armless BeatDown.  He was successful…mostly.

    After a disclaimed, the PAX was off to a new field past the Mardi Gras fountain–with Rudy’s mumblechatter in high pitch.

    • SSHs 30xIC
    • Hill Billies 30xIC
    • Low Slow Squats 20xIC
    • Squatting Pulses 20xIC

    Mosey to the waterfront from box jump reverse-suicides: mosey to the first planter for 10 box jumps, mosey back and then to the second for 9 box jumps, etc., to the tenth planter for 1 box jump.  A nice gasser to finish up the warm up.  Then mosey to the tenth planter for some static pain:

    • Dips 20xIC (here’s where the kinda came in; these don’t hurt YHC’s arm, so there it was)
    • Right Leg Power Ups 20xIC
    • Irkins (same kind of kinda)
    • Left Leg Power Ups 20xIC
    • Dips 20xIC (last of the kinda)

    Then circle up for a Cowbell special: the Hurricane Ho Down.  Seven flutter kicks in a V position with arms in the arm, then seven more with arms extended on the ground, then seven more while leaning on elbows, and then more with a flat back.  Rinse and repeat with six of each, then five, four, three, two and finally one of each.

    Mosey on over to the levee for some Elevens.  At the toe of the levee, ten Big Boy Sit Ups, then mosey up the levee for one squat, then mosey down for nine Big Boy Sit Ups, then up for two squats, etc., until one Big Boy Sit Up at the bottom and ten squats at the top.

    No time left for Mary.  So everyone’s favorite close out: 12 burpees.

    Then Countoff, Name-O-Rama, Intentions and a COT.  Thanks  for letting me Q twice this week.  Birthdays are great.  Everyone should have one at least once a year.  Jingle Vader

  • Why six was afraid of seven

    So several years ago, YHC’s 2.0 asked him why six was afraid of seven? Because seven eight (ate) nine.  I still laugh at the thought of this seven-year old’s joke, which I suspect to be Sacred Heart lore that perhaps originated from Hawg’s days there many moons ago.  Anyway, with nine PAX and YHC turning 56 (7×8) today, the joke seems apropos.  [Hint, Amnesty: QHC needs some more F2 events!]

    After a terse disclaimer, the PAX was off to the rock pile for the first COP:

    • SSHs 56xIC (with much mumblechatter, and Rudy’s poor attempt to imitate YHC at counting)
    • Low Slow Squats 20xIC
    • Squat Pulses 20xIC (where are ya, Shorty?  They were for you!)
    • Peter Parkers 20xIC
    • Mount Climbers 20xIC
    • Parker Peters 20xIC
    • Merkins 20xIC

    Time to get some rocks to mosey to the open field for COT2, namely, some Elevens.  At the row of trees on the far side of the field, bench presses from 1 to 10 and at the row of trees on the near side of the field, squats with rock from 10 to 1; moseying with rocks in between.  That’s 55 bench presses, and 55 squats.  In honor of YHC and Marlin, he commanded one additional of each for the magical 7×8=56.

    After a mosey to the benches under the pavilion, time for COT3 (a modified, as in very modified, Sparticus: where were you this morning, Amnesty?  This one was for you!):

    • Right Leg Step Ups with rocks 20xIC
    • Dips 20xIC
    • Left Leg Step Ups with rocks 20xIC
    • Irkins 20xIC

    Mosey to the wall for a one-minute sit with your rocks.  Then mosey back to the rock pill for a closing Circle of Mary after ten burpees:

    • Russian Twists with rocks 20xIC
    • Dying Cockroach 20xIC
    • Flutter kicks with rocks 20xIC
    • Penguins 20xIC
    • Hello Dolly with rocks 20xIC

    Another ten burpees, then return rocks, mosey to the flag (TClaps to Rudy for bringing one) to close out with ten more burpees.

    Name-O-Rama, Announcement and a closing COT with thanks for a great Birthday Q.  Jingle Vader

  • No Milkman, No Problem

    Where y’at Brother Milkman? We miss you out in the gloom. Don’t let the fear of the umpteen burpees awaiting you keep you from appearing! 9 Rock City regulars were joined by 1 on-vacation special guest; welcome to the park FracSac! As the clock struck 5:30, no Milkman appearance – but that’s not going to stop the PAX. Out the gate we went, off to the usual spot.

    Warm Up: Rudy starts off – with a typical Rudy starting (ND facts and figures, and plank stuff).

    • 17 Burpees OYO.  It’d been 17 years since the last NCAAW championship for ND, so the PAX got to celebrate Sunday Night’s epic win over MSU.
    • 5 Burpees OYO.  In those 17 years, ND has been in 5 finals, losing the previous 4
    • SSH x25
    • IW x25
    • Plank-o-Rama: Peter Parker x25, Shoulder Taps x25, Parker Peter x25, Plank Walk x25

    The Thang 1: Bogey takes the lead.  Grab your rock and head to the field.  He loves him some of that sloooooow-count.

    • Slow Count Curl x20.  Sprint to the parking lot.  5 Burpees.  Sprint back.
    • Slow Count Rows x20.  Sprint to the parking lot.  10 Merkins.  Sprint back
    • Slow Count Squats x20.  Sprint to the parking lot.  20 Monkey Humpers.  Sprint back
    • Slow Count Shoulder Press x20.  Sprint to the parking lot.  20 more Monkey Humpers.  Sprint back.
    • Slow Count Out & Ins.  Much grumbling.

    The Thang 2: Lets Get It Baby.  Marlin takes over, leads us to the Bandstand – where we do IC exercises without the IC part.

    • Right Leg Step Up x20
    • Alternating Staggered Rock Merkins x10 (each arm)
    • Left Leg Step Up x20
    • Derkins x20
    • Something else x20, methinks…

    Move That Rock Pile, says Boss Hog.  3 times.  PAX all grumbling about Triple Shift and Mahatma rock choice.

    Circle up for some Mary, including the new Marlin special of Thrusting Pulsers x100.

    Return the rocks.  Marlin goes big, and grabs the Triple Shift boulder to haul back.

    Circle around the real flag (Thanks FracSac!) for count-off, name-o-rama and prayers.  I ask all of us to keep in prayers a Jesuit senior who suffered a broken back over Easter weekend, and is now staring at a long road of rehab.    Then Marlin took us home, with a strong and passionate call out for all of us to remember the Resurrection.  Our Father to close.

  • CelebrHATE on the small screen with Cowbell

    With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion.  Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.

    Spoiler alert:  Cowbell fartsacked.  Oh well, YHC tried……

    Back to the Ed Daniels bit.  YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman.  T-Claps to Triple Shift for spreading the word.  This will certainly help to maintain his crown as king of the EH.  Not that anyone was getting close to knocking him off that hill…….

    YHC made a quick mosey to the track to drop off some cones, more to come on that later.  Upon arriving back at the shovel flag that YHC planted, two more were planted next to it.  YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks.  As long as it has been cared for and used effectively, all is well.

    F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down.  At least 19 men showed up in force to promote the power and awesomeness of F3.  With the cameraman hanging out in the area, the clock hit 0530, and so it begins:

    Disclaimer, and probably one too short judging by the scolding looks of Rudy.  But hey, “Not a professional trainer, so modify as needed” was said…..

    Tuesday is normally a run day, hence the 610 Stomp name.  Due to circumstances, we did a sudden change and did a quick mosey to the track.

    Circle up on the matting inside the track.  YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.

    Warmup

    SSH IC x 31

    With that out of the way, it was time to celebrHATE!

    COP

    Hillbilly’s IC x 20
    Alternating Shoulder Taps IC x 20
    Tempo Merkins IC x 10
    Escalator

    The Escalator is 5 exercises, composed of:
    10 Burpees OYO
    20 Merkins IC (Up Down cadence)
    30 Smurf Jacks (a tribute to Cowbell)
    40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
    50 Squats IC

    Indian Run twice around the track, or 1/2 mile.

    One final tribute to Cowbell – Smurf Jacks IC x 30

    Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.

    Mosey to the first corner of the track for 4 Corners:

    Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
    Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
    Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
    Corner #4 – Iron Mikes IC x 10 (lunge jumps)

    Mosey back to the matted area for Ring of Fire #1
    All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
    Ring of Fire #2
    Same as before, just replace with 5 Burpees. That’s a lot of planking!

    Mary

    Flutter Kicks IC x 30
    Hello Dolly IC x 25
    American Hammer IC x 20

    Times up, mosey back to the flag(s)

    COT

    Count off and Name-O-Rama
    We had one FNG, and no, it was not a reporter.  Welcome Phoenix!  Some claimed the name was too good, but they’re just jealous.  They all wanted Fracsac too, but it was specially reserved for YHC!

    Announcements, intentions, and closed with a prayer.

    Thanks for posting with me today and for putting up with my inability to design a proper court.

    Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here

     

    NMM

    If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
    Reluctant Yankee: 8
    YHC: 24
    El Guapo: 30
    Hokey Pokey: 32
    Seaman: 33
    Rudy: 35
    DaParish: 43
    Milkman: 56

    Come out Saturday and see the Burpee debt paid in full!