On a beautiful Morning the Q showed up at 0510 and a FNG showed up at 0515. The Q took time to welcome the FNG and explain the 3 F’s of F3 and the 5 Core Principles as the Q prepped by gathering coupons for the workout.
The warm up
As a total of 6 Pax were ready at 0530 we moseyed from 45th & Erlanger a few feet to the concrete pathway nearer the playground where the warm up was a quiet series of stretching exercises including Cross-Body Arm stretches, tricep stretches, self love and quad stretches.
The Thang
Three teams of two prepared for a Dora style workout where the Q picked a target number of reps for each team while the alternating 2nd member moseyed about 25 yards away and back with the coupon.
The exercises included:
100 curls with coupon while 2nd Pax would rifle carry their own coupon… 200 Triceps with coupon (modified down to 100!!!!!!) while 2nd Pax would rifle carry their own coupon…100 crossover staggered merkins while 2nd Pax would carry “of choice” their own coupon…200 Thrusters while 2nd Pax would carry “of choice” their own coupon… 300 bench presses while 2nd Pax would carry “of choice” their own coupon…. 200 Plank pull throughs while 2nd Pax would carry “of choice” their own coupon.
We concluded with COT, naming of FNG brought by @Woodstock … Bobby used to sell hearing aids so “What’s That? seemed and appropriate name since we weren’t sure how to spell Huh?
Thanks, as always, for the privilege of working out with my F3 Brothers!
I had the honor of noticing the scheduled Q had also volunteered to proctor the IPC at Pontiff so I volunteered to Q this workout on Friday, September 25, 2020. As today is the day the site Q was burying his dad at the Veterans’ Memorial Cemetery, it was only fitting to create and workout to honor @cmouney’s dad.
Claude F. Mouney, Jr. passed away on Saturday, September 12, 2020 in New Orleans, LA at the age of 80. He was born in New Orleans, LA and lived in Metairie and Covington, LA for most of his life. He was a graduate of Redemptorist High School, class of 1958. Claude honorably served in the United States Air Force. He then went on to graduate from Tulane University, class of 1972 where he earned his Bachelor of Science degree. His careers included Aviation Pilot for Chevron Oil Co., Stockbroker for Merrill Lynch, and concluded his careers as a Financial Controller in the hospitality industry when he retired from N.O. Tours. He was an active parishioner of St. Jane de Chantal Catholic Church where he served on the St. Jane Pastoral counsel as chairman of the finance committee. Claude was a member of SJDC Knights of Columbus and was elected Grand Knight and served many years as treasurer. Rumor has it, Claude may be responsible for the wear Red on Friday’s to REMEMBER EVERY DEPOLYED making it to New Orleans. Claude started the Red Shirt Movement with his coffee club and the Knights of Columbus.
He enjoyed the outdoors, camping, hunting and fishing. He also adored his dogs Heidi, Laney, and Lilly. Flying was his true passion and he learned to fly at the young age of 16.
Devoted father of Craig A. Mouney aka F3 Paris Hilton (Lauren), Claudette Mouney, and Clayton Mouney aka F3 Mambi (Kristie).
Son of Claude F. Mouney, Sr. (Kathryn) and Iris Folse Vogt (Louis). Brother of Donald J. Mouney (Cathy). Grandfather of Jessica, Joseph, Jacquelyn, Camille, Anthony, Carter, and Grace. Great grandfather of Sophia, Joe Joe, and Elaine.
Relatives and friends of the family attended a standing room only Catholic Prayer Service at Serenity Funeral Home in Covington, LA 70433 on Thursday, September 24, 2020.
Inurnment took place Friday, September 25, 2020 at Southeast Louisiana Veterans Cemetery, hours after this tribute workout.
The Tribute
5 Pax gathered on top of the levee where the workout began with the Q greeting everyone and explaining today’s tribute to Claude and well wishes to Mambi & Paris Hilton & family and challenging all Pax to do their very best to perform each exercise and push themselves in tribute. We moseyed down the levee to plant the flag and onto the far side of the pump station while doing high knees and butt kicks to loosen up.
Once we got to the other side we started today’s version of Blimps with
B – 80 Big Boi sit ups stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We then moseyed back to the flag side of the pump station for
L – 80 Leg Lifts stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We moseyed back to the far side of the pump station for
I – 80 imperial Squat Walkers, stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We then moseyed back to the flag side of the pump station for
M – 80 Merkins – hand release x2, stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We moseyed back to the far side of the pump station for
P – 80 Plank Jack’s straight through
We then moseyed back to the flag side of the pump station for
S – 80 Shoulder Taps straight through
@vincegremillion then lead us through some stretching before closing with our COT and lifting Mambi up before we departed.
At 0530 it was already hot and humid for The Whoopie at The View but that did not deter 6 Pax from the challenge of getting out of bed in the gloom.
After a very brief disclaimer we moseyed toward the Wilson Canal Pump Station at a leisurely warm up pace. Once at the pump station we started with Merkins for Merica to Thunderstruck by AC/DC for 5 minutes of planking and Merkins.
We then entered a Merkins for Merica Dora. Pax 1 would run downhill toward Lake Pontchartrain and towards the Treasure Chest, then Bernie Sanders up the walkway to Pax 2 who was starting on 100 T-Merkins. As we were about half way through the 100 T-Merkins, we picked up a 7th Pax member.
After each group had their 100 T-Merkins, we followed with 200 Wide Merkins and 300 Shoulder taps.
We then moved over to the wall for 1 minute of people’s chair, 1 minute of wall handstands and another minute of people’s chair before returning to our Flag-less starting location for 5 minutes of Mary and the COT.
During the announcement portion we mentioned the upcoming Gnarley Nutria and promoted the Tuesday nights with Q Source.
https://f3nation.com/q-source-index/
Next Tuesday we will cover the Whetstone which is mentoring with the analogy of the whetstone sharpening a blade
Tuesdays at 7:30 pm via zoom or in person with a little F2 (fellowship) starting at 7 pm.
Felipes off Claiborne on S Miso between Frostop and Elio’s
During the intentions we lifted up those struggling with health issues, along with those struggling with mental, emotional, marital difficulties and those dealing with their jester deamons. We closed with giving gratitude for F3!
God Bless America and thank you for the opportunity to push myself and hopefully push those present with my version of Merkins for Merica.
After not posting for over a week because of vacation, YHC was mentally ready to post, but knew he was not physically ready. Because YHC did a Lot of eating, A LOT of 12oz curls, and too much enjoying doing nothing. With a final hurrah yesterday, YHC was for sure hurting physically when the alarm went off. As YHC walked up the top of the Levee, he didn’t spot any parked cars or any PAX waiting for his arrival. YHC however, noticed one of the most amazing sunrises he’s ever seen. YHC told himself even if no one else post he was happy to be up to witness this amazing View.
YHC looked around, he looked across the way, to his back, to his right, then to his left. To his surprise he saw a dark figure walking toward him. A few steps closer he could see the dark figure was none other than Hawg. YHC and Hawg had a quick greeting but stopped to take in god’s beauty. We both took a few pics, waited for that time in the morning and moseyed down the levee to get started. YHC modified the workout slightly to accommodate 2 PAX. YHC also gave a disclaimer but this disclaimer wasn’t the usual disclaimer, it was the hungover, disclaimer.
BEAT DOWN for YHC – Not so much for the other PAX:
Warm-ups:
SSH x 30
Grass Grabbers x 20
Imperial Walkers x 20
Peter Parkers x 20
Mountain Climbers x 20
Arm Circles Forward x 10
Arm Circles Backward x 10
The Thang:
‘mericans x 20
Mosey to the bench and picnic table
Dips x 20
Left leg step ups x 20
Incline ‘mericans x 20
Right leg step ups x 20
Mosey back to start, there and back 1/3 Mile
‘mericans x 15
Mosey to the bench and picnic table
Dips x 15
Left leg step ups x 15
Incline ‘mericans x 15
Right leg step ups x 15
Mosey back to start, there and back 1/3 Mile
‘mericans x 10
Mosey to the bench and picnic table
Dips x 10
Left leg step ups x 10
Incline ‘mericans x 10
Right leg step ups x 10
Mosey back to start, there and back 1/3 Mile
Mosey to concrete levee area
Quadraphillia up the levee
At top Air Squats x 5
Run to 2nd bottom platform
LBC x10
Bear crawl up from bottom to top
At top Air Squats x 5
Run to the bottom
Rinse and Repeat x3
With 10 minutes left YHC was feeling rough but knew we had 10 more minutes.
Hawg asked YHC if he was ready for real Quadraphillia workout. YHC agreed but knew this might be bad.
Mosey on top of the levee to our meeting spot. Hawg turned to the southside of the levee and set his watch to 4 minutes, said, AMRAP always facing south up and down. To YHCs disappointment Hawg lapped him 3 or 4 times. Time was called, YHC did one last lap just to try and regain any respect possible for his low performance.
Mary
Got on our sixes and did Dying cockroach x 20
Time was called
The End
COT Count off, name-o-rama, announcements, intentions and closing prayer.
Thanks for posting with me Hawg and pushing me. I hope the workout was worth the 16-mile bike ride.
