13 Pax showed up, with 7 headed to stretch and 6 taking advantage of the track. Regardless of sprinting, walking or stretching, showing up is what is important!
Ethanol and Napoleon from Birmingham joined YHC and Mayhem for sprint ladders, RevSox and Tenderloin walked, and the rest of the Pax stretched with Scantron.
COT
SYITG
El Diablo – 2/16/22
Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.
After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.
FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.
William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.
WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.
With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.
The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.
As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.
Thanks for the fellowship and the opportunity to lead!
SYITG
‘twas December 21st so we did 21 exercises, 21 reps apiece, around the 1-mile jogging track carrying rock
Warmup quick – quick SSH, grass grabber, windmill, arm circles
Moseyed with rock to 7 stations:
Station 1
Station 2
Station 3
Station 4
Station 5
Station 6
Station 7
Mary: dying cockroach, Freddy mercury, J Lo, more LBC
COT, prayer of thanks for Christmas
Uptowner
39 workouts
39 seconds each (29 seconds on/10 seconds off, no other breaks)
4 rounds of the following:
Catalina Wine Mixers
Wife Pleasers
JLo’s
Inch Worm Pushups
Plank Jacks
Leg Raises
Shoulder Taps
Squats
Flutter Kicks
Back Kicks (skip this on fourth round)
All done to the backdrop of this playlist:
This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.
Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.
The uptowner, @Gabrielle, showed late for the Uptowner due to Met. Road train issues but he finally found 8 pax wandering around Pontiff doing 20 reps apiece of legs, arms, core in 8 locations of the park. Got a mile+ in, along with maybe “a little too much” variety. But, hey, it was different, free, and went by fast…
Warmup: SSH, Hillbilly, Grass grabber, Abe Vigoda (why is it called that?), Mountain climber, Balance leg lefts L/R
Baseball field: Low slow quat, Elbow plank ups, Big boys
Mosey
Gym mound decline: Monkey humper, Dirkin, Box Cutter
Mosey
Gazebo south: Step-up, Dips, Freddy Mercury
Mosey
Gazebo middle: Single leg dips, Decline shoulder taps, Bench leg lifts
Mosey
Rock pile: Summo squats w/rock, Triceps, Wife pleaser
Mosey
Hill: Lunge over F/B, Bear crawl back F/B, Hold incline half situp for 20 secs
Mosey
Gym: Chair, Vertical plank, Hello dolly
Mosey
Rock pile: Squat kicks w/rock, Curls for gurls, LBC
Mosey
COT, Prayer… the good part
Appreciate you all!
With a rare June cool front upon us, ten men (including an FNG) appeared from the gloom for a Rock City-style beat down. It was a blustery 72 degrees with 30% humidity. In most areas of the country that’s no big deal, but in south LA, it’s a huge blessing! With passport in hand, Gabrielle traveled from burrows of uptown to Pontiff for a no running, Uptowner-style beat down, in an effort to nurse an injury. Unfortunately, he did not get the memo that during the phased resurrection of F3 NOLA, Rock City lives three days per week at Pontiff, and the Uptowner is on suspension.
After the standard disclaimer, the PAX moseyed to the rock pile for a moderate to heavy rock. We then mosey to what was a nice, open baseball field, only to find it had been fenced off for little league baseball. YHC made the call to complete a warmup in the sliver of grass available.
Warmup
All in cadence: SSH x31, IW x20, MC x20, and Arm Circles (10 forward/10 backwards)
Thang
After the warmup, the PAX slowseyed to the adjacent parking lot for the Thang. Shortly thereafter, Hawg complained, for the first time in my memory, of foot pain because of the asphalt and pebbles in said parking lot. Poor leadership on my part for not looking out for my men; however, Hawg took it like a champ! My apologies once again brother!
Ten Rounds of Tyson
The PAX lined up on one end of the parking lot with their rocks to compete 10 reps of the following exercises, in cadence. Then run to the other end of the parking lot, leaving the rock, for 10 of the following exercises (this is where Hawg rightfully complained), in cadence:
Round 1- Overhead presses 2:1
Round 2-Jump Squats- 1:1
Round 3- Curls 2:1
Round 4- Dying Cockroaches 2:1
Round 5- Squat Presses 1:1
Round 6- Diamond Merkins 1:1
Round 7- Chest Presses 2:1
Round 8- Lunges 2:1
Round 9- Rows 2:1
Round 10- 8-count Body Builders
Tabata
This is where it really got going. Bogey was drunk with adrenaline and endorphins and began singing love songs from the 80’s. He even took requests. The Tabata app was set for one minute on and 20 seconds rest for each of the following exercises:
Incline Merkins, American Hammers, Monkey Humpers
Rest
Flutter Kicks, Freddie Mercury, Elevated Wife Pleasers
Return rock and mosey to the flag.
With a minute to spare, we completed penguins so we could feel like we were doing something, but really weren’t (except the FNG who did the penguins with his legs in the air- Tclaps).
COT: Announcements, intentions, prayer, and named the FNG (Double Fudge- I’m thankful Bogey was not present when I was an FNG). Welcome back everyone, and thank you for the opportunity to lead.
It was a somber day on August 16, 1977. Elvis Aaron Presley was just finishing up his morning glory when the King collapsed due to heart failure. Today we honor that great American in the best way we know how; by empowering our bodies through exercise and our souls through listening to his music. Elvis was a HIM before we know what a HIM was.
W/U
The Thang – Complete each exercise for the duration of the song playing.
Announcements – IRON PAX! Sign up at https://f3greenwood.com/ironpax-form/ We are currently in 2nd place by 11 Pax.
Intentions – Those with cancer, our new students starting another school year especially Brady Lefleur, those intentions unspoken and kept in our hearts.
Thank you for the opportunity to lead, thank you very much!
Da Parish
Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana. He served in the Marine Corps for six years. Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan. He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents. Sgt. Bovia was killed in action on August 31, 2010, in the name of freedom and protection.
On June 7, 2019, 19 men of F3 (including FNG Dropout) converged at the Rock City AO to pay tribute to this hometown hero through a workout, with minor modifications, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s parents were notified of the F3 tribute the night before and sent their deepest gratitude to the men of F3. Sgt. Bovia’s parents were assured that his and their sacrifice would not be forgotten.
WARMUP x31: SSH, Grass Grabbers, Arm Circles, and Hillbillies
The Thang x 31
Push-ups, WWII Sit-ups, Burpees, Squats, Kettle Bell, Push Presses with rock (modified from 20 lb. wall balls), Mountain Climbers (4-count), and Pull-ups.
During the workout, a train passed transporting military vehicles. A sure sign Sgt. Bovia was with us and was touched by the tribute (see pics below). Thanks to all who supported this beatdown. Expect to see it again.
Thanks to Hawgcycle who enthusiastically modified the workout to fit the AO and organized the logistics so there were no log jams.
Called to fill in for Darkwing Duck (YHC continues to anxiously awaits his VQ when F3NOLA will truly get dangerous for the first time), YHC set out to lead a traditional slow-paced no running workout for the Pax at the Uptowner. Disclaimer was given and we were off.
Warm-Up
SSH – 27
Hillbillies – 20
Inchworms – 10
Side lunges – 15
LSS – 20
The Thang
Purgatory
The Pax grabbed our rocks for the morning and walked past the first baseball field to spend a little time in purgatory. This is YHC’s new name for a workout created by Triple Shift. While holding your coupon drop to one knee, then down on both knees, get back up one foot at a time. Once up, take one lunge step with each leg. Repeat until the Pax crosses the field to the tree line.
Pull-ups
The Pax took our rocks to the playground for two pull-up races. We split into two teams of 3. Starting with the largest team member and ending with the smallest, each person did 3 pull-ups, went to the back of the line, then each did 2 and finished with each doing a single pull-up. The first team to finish wins.
Team awesome (Gatsby, Boo Boo, and Rev Sox) narrowly beat team not awesome (Rougarou, Hand Grenada, Vanilla) in the race.
The second race was dead man hangs. This competition was based on which team could hang the longest. The team members not hanging did rows and curls with their rocks while waiting. YHC learned that he would never win immunity challenges in Survivor this morning. Boo Boo hung a long time allowing YHC to have a massive time advantage against Vanilla as the last person on each team to hang. This should have been a second easy win for team awesome against team not awesome. YHC just didn’t have the strength of will to hang longer than Vanilla giving team not awesome the win. (YHC has yet another reason to never apply to be on Survivor.)
Partner Work
The Pax partnered up for some Partner Shrugs (20 count) and Partner Curls (20 count). Then as partners the Pax went for 20 underdogs underneath the swings.
People’s Chair
The Pax took our rocks and sat down on the tennis court fences for 3 sitting session. Each sit came with curls in cadence (15, 10, 6).
Mary
Wife Pleasers – 20
O Dolly – 15
Penguins – 15
LBC – 20
Hello Dolly – 15
COT
Count off, Name-O-Rama, announcements, intentions, and prayer
Thanks for the opportunity to lead, it’s been a while since YHC had the opportunity at the Uptowner.
Rev Sox
Since the Rolling Stones didn’t get to play Jazz Fest, it was only appropriate to pay them homage. Not to mention, Rudy was back from “surgery”, kind of like Mick Jagger. Did you see Jagger’s dance moves after heart surgery? Yeah, we didn’t get that from Rudy today.
Warmup:
Side straddle hop
Wind mills
Grass grabbers
Low slow squats
Mountain climbers
Peter Parkers
Box cutters
Flutter kicks
Arm circles
Workout:
Head to the Football field with rocks
Throw your rock for 25 yards, then do 40 reps, throw 25 yards, 30 reps, throw 25 yards, 20 reps, throw 25 yards, 10 reps.
Do the above set for each of these:
Triceps
Curls
Rows
Presses
Squats
Suicide run back to opposite end zone
