Author: Rudy

  • Triskaidekaphobia or Fear of the Number 13 Fear or avoidance of the number 13. It is also a reason for the fear of Friday the 13th, called paraskevidekatriaphobia. – from Jose10k

    3 HIMS showed up, not afraid of the number 13, not afraid of the humidity, not afraid of the aftermath of Hurricane Francine. We took the red pill, and we were ready for a beatdown.
    Due to the lack of electricity, YHC didn’t really come up with a Friday the 13th themed beatdown, so I used an oldie.
    Warm-up: the usual
    The Thang: Mosey to the courthouse for 11s. Burpees at one side, 2 calf raises up each step, copperhead squats at the top, down the ramp and around the courthouse.
    Mumble chatter included the difficult math problem of calculating the optimal workout heart rate for a 75 year old man. Which Einstein quickly pointed out to Moby that he is 74, which produced even more grumble, grumble.
    COT-Einstein prayed us out with intentions of hurricane survivors and prayers for our country.
    Thanks for letting me lead/reading this.

  • Patriot Day (9/11) – from Bolt

    YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.

    The Thang:
    Mosey to JPAX Mountain (the ramp)
    Read flight details at each corner
    Sprint to corner 1 plank til 6
    Plankorama
    AA Flight 11
    Boston – Los Angeles
    Hit the North Tower at 0846
    92 perished
    SSH x 92 OYO
    Lunge to corner 2 plank til 6
    Plankorama
    UA Flight 175
    Boston – Los Angeles
    Hit South Tower at 0903
    65 perished
    Mt. Climbers x 65 OYO
    Sprint to corner 3 plank til 6
    Plankorama
    AA Flight 77
    Dulles – Los Angeles
    Hit the Pentagon at 0937
    64 perished
    Squats x 64 OYO
    Lunge to corner 4 plank til 6
    Plankorama
    UA Flight 93
    Newark – San Francisco
    Crashed in Shanksville, PA at 1003 after passengers stopped attack
    44 perished
    Merkins x 44 OYO
    Use the four corners of the walled part of the ramp:
    9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
    Sprint Lap 1
    Diamond Merkins x 11 OYO
    Sprint Lap 2
    Jump Squats x 11 OYO
    Sprint Lap 3
    Big Boy Situps x 11 OYO
    Sprint Lap 4
    Carolina Dry Docks x 11 OYO
    Sprint Lap 5
    Lunges x 11 OYO
    Sprint Lap 6
    Flutter Kicks x 11 OYO
    Sprint Lap 7
    Wide Merkins x 11 OYO
    Sprint Lap 8
    Sumo Squats x 11 OYO
    Sprint Lap 9
    Burpees x 11 OYO
    Mosey to JPAX benches/and two of the running path benches
    Steps Ups x 110 OYO (55/28/27
    In honor of the 110 flights of stairs that had to be climbed in WTC
    COT

  • Hopping Puddles, Avoiding Cars and Dodging Debris in Post-Francine Frogger – from Bushwacker

    Possibly the latest alternate beat down start time in F3 Northshore history, 7:30 brought a convergence of 2 stoic idiots who passed up what could reasonably be called the one weekday in several years that could legitimately be considered fully allowable to fartsack life. And so we two took off in an attempt to stick to the traditional route, but thwarted by standing water, small fallen branches, and cars venturing here and there, we ambled a seemingly aimless route that returned us safely to the starting point after 3.5 miles. Coffeteria and breakfast followed at Waffle House. A not-quite-Kafkaesque Scramble, in the books!

  • Nine-burpee-Eleven – from Einstein

    As a memorial to all folks lost on Sept.11 2001 the pax did a coupon/block workout.

    Each coupon exercise was 9 of something – a burpee – then 11 of the same thing.

  • S&M or Ruck Yourself: Your Choice… – from Bolt

    3 pax assembled in the cool/wet gloom looking for and to provide accountability. I didn’t expect Mayhem to post given his Okwata hesitancy last week and was pleasantly surprised to see in mumble chatter that he posted to War Eagle’s black ops BD (aka the Early Bird) at Lasalle—rain and all!

    The Thang
    YHC led S&M under cover as usual with Charmin while Vagabond chose to ruck himself in the rain. We were all the better for it. SYITG!

  • The (probably not historically accurate) Last Indiana Jones Movie you should Watch – from America’s Best

    YHC arrived (almost) last, just in time for
    Warmarama:
    SSH
    And of course, having finished SSH, here comes the straggler… wait… Honeysuckle?
    Apparently Safety Valve inspires us all in some way or another.
    On to the rest: Windmills,
    The arm bundle: Lafayette Night Clubs, arm circles both ways, cherry pickers
    Mountain Climbers
    Then YHC handed the PAX off to Pope to lead a quick mosey while I grabbed my props.

    Thang One: The Breath of God
    “Only the penitent man shall pass”
    The penitent man is humble, kneels before God. As Indy knelt when the breeze blew through the cave, so would we.
    The theoretical plan: Lunge walk back and forth across the field, and each time there is a breeze, we would do one genuflection.
    The modified plan: Because we live in the doldrums here with no breezes, something else would have to substitute. Taking a page from Smooth Operator, each vehicle that passed would qualify as our breeze.
    That made sense when YHC came up with it last week, as there was no hurricane coming. The coming storm actually gave a bit of a breeze this morning. More importantly, it brought lots more traffic.
    Perfect.
    Oh, also “Listen Like Thieves” by Inxs on the W-King. Also genuflect when you hear “knees.”

    Thang Two: The Name of God. But not really the Name of God. More Like Kinda Like a Name that Got Made into a Name that Some People Might Consider a Moniker of God?
    Ok get ready. Please be patient as your blast goes off on a historical and semantic tangent. . .
    In the film, “the name of God” is said to be “Jehovah” (spelled with an I instead of a J), but apparently this is only an artificial Latinized rendering of the name of God. Some Christians in the Middle Ages combined the consonants in YHWH and the vowels of Adonai (“My Lord”) and somehow came up with Jehovah. Thanks to Goosapedia for this and don’t forget to donate now.
    Sooooo… although technically not correct, this name was created by Christians in the Middle Ages, which according to the film is when the Knights Templar set up this whole thing… I don’t know, but anyway it starts with an “I” also and let’s get back to the Thang here…
    We did 50 Jackhammers to get the letter J out of our system, then ran a Dora-mod for the rest of “Iehova” which at face value was the word Indiana Jones spelled out on the path in the movie.
    I = 100 Imperial Squat Walkers, 100
    E= 150 “El Valvinos” which I decided were SSH. Much less controversial name change here.
    H= 200 Hand Release Merkins
    O= 150 Oh nos (changed to 1=1 mid-stream due to time)
    V= 100 V-ups
    A= 50 Absolutions, but time was called on this first, so that we could get to

    Thang Three: “Only in the leap from the Lion’s Head will he prove his worth.”
    It’s a leap of faith. Something we’ve all taken at some point. It typically results in a stronger faith when you are done. So we took several leaps, having faith that we could do what our bodies said we couldn’t. Which was Broad Jump Burpees to the opposite sidewalk and back. Right about the time Goose and Pope got there, a gracious Q called “recover” and we headed to

    The Final Thang: The Grail Room
    Upon the stage were set several items we associate with F3: A coupon, a ticket, a cone, a pair of gloves, and a coffee thermos. Under each was written an exercise.
    The instructions: Choose one. The first chosen, we will do 40 of whatever is written under it. For the second chosen, we will do 30, then 20, 10, 5.
    Safety Valve volunteered to choose first. And he chose… poorly. But it was perfect. Choosing the false grail, aka the coffee thermos, he gave us Burpees, and 40 would be the number… unless someone could identify the theme of the songs today, in which case I would cut the numbers in half.
    No one could, so we set to burpin’ while YHC prodded the PAX to think, think! (I didn’t want to do 40 burpees). The PAX recounted the songs… Listen Like Thieves… Electric Feel… Brown Sugar… Smells like Teen Spirit… Double Vision…
    Suddenly it clicked (I think with a few, but I heard Goose first) and we reduced our number to 20. Next pick was the ticket, so we did 15 BBS, then several questioned whether the speaker was in play, to which YHC only said “choose wisely.” Of course no one chose the speaker, since it was in the middle of the circle, but that was the final test. Of course under The Wu of Kings it simply said, “You have chosen… wisely.” And that would have been the end.
    But it was time, so it was the end anyway.

    COT
    YHC was humbled as both The Fire within and the BluTube were bestowed upon him. Enron prayed us out.

    Thanks for coming out men. Always an honor to lead.

    SYITG,

    AB

  • Fly-Up Flop-Downs – from Squints

    Is this the official record of what happened this morning?

    It was a typical eve-of-a-hurricane type of day, cooler summer temperatures as we all awaited the landfall of Hurricane Francine. The PAX moseyed over to the JPAC for warmups, which included a fine selection of Abe Vigodas, Grass Grabbers, SSH, Arm Circles, Shoulder Taps, and—last but not least—Peter Parkers.

    Thang 1:
    Off to a brief H8 training session where, somehow, everyone finally agreed on H8. (A true miracle!)

    Thang 2:
    The timer: side steps up the ramp, sprint back.

    Exercise 1: I call out Burpees with a block, but War Eagle, feeling frisky with the tropical weather, insists on calling out Fly-Up Flop Downs. Sure, it sounded fun in the rain, but even the birds weren’t buying it this morning. I call the exercise again, “Burpees with a block again,” and in true Fracsac fashion, he declares it’s time for Flyin’ Block Drops.

    After a solid 40 minutes of back-and-forth debate, War Eagle and Fracsac finally surrender, and we all mosey back to the flag.

    COT: Counterama, Namearama, Intentions, Prayer.

  • Remembering 9/11 – from CaptainSparkles

    Well it was Simple the morning started with the circle of trust, announcements then a short prayer for the families who lost someone on 9/11 it took every minute to squeeze in the amount of steps needed in 45 minutes that was the reason for starting of backwards.
    Everyone wore their ruck packs or backpacks with weight to simulate the firefighter gear worn on that day. No one finished there 343 merkins so they had homework. Finish at home.

    F3 Members that participated,
    Russo, Bushwacker, Steve, Shooter, Akbar, The Dukes of Hazzard, Jose 10K, & Captain Sparkles

    Number of Steps in Twin Towers

    2071 Steps

    Mandeville Trailhead 24 steps
    =86 times up= 2064 steps

    343 Firefighters Died So 343 Merkins for the day.
    First set of Merkins 23
    20 merkins every 5th climb gives you 343 merkins

  • Pick Your Poison…For Some of Us! – from Space Cowboy

    Weather: 77 degrees, party cloudy, low humidity
    We had beautiful weather for this morning’s beatdown and I was eagerly joined by @Bolt, @Charmin, and @Fracsac.

    Warmup
    Slow Squats x10
    SSHx15
    Abe Slogodas x10
    Imperial Walkers x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps x10
    Moroccan Night Club (Charmin Special) x10

    For the thang, I based it on an IronPax beatdown. PAX could choose any mix they want of the 2 exercises (pick your poison) as long as they had 100 cumulative reps.

    1 Round of the Following

    100 cumulative reps of either block merkins or squats with blocks
    200 yard mosey with block to top of JPAX ramp of pain and back
    100 cumulative reps of either block swings or Bonnie Blairs
    200 yard mosey with block to top of JPAX ramp of pain and back
    100 cumulative reps of either block thrusters or traveling lunges with blocks
    200 yard mosey with block to top of JPAX ramp of pain and back

    Unfortunately, @Charmin and @Bolt either enjoy taking their poison, were showing off, weren’t listening this early morning, or their Q failed to communicate effectively (doubtful) but they proceeded to do 100 reps of each exercise or 200 cumulative reps. Considering that the official IronPax beatdown involves 3 rounds for time, I think they got closer to experiencing the full wrath of this IronPax workout. I guess you could consider that @Fracsac and I were slacking this morning compared to @Bolt and @Charmin but we now know that we can potentially get through 3 rounds of this Iron Pax beatdown in 45 min. Until next time!

    Round of Mary. Back to flag. COT.

  • Rain or Shine, Pax show up – from Charmin

    After Mayhem getting called out for not understand one of the rules of F3 and having everyone HC over at Okwata (maybe that was his goal all along?), YHC was unsure if anyone else would be posting at the Wally Run. With 4 minutes to spare, sounds of nose squeaks and pies started to fill the air. While thinking that the trains got new horn sounds, a Lakeview Clown car soon appeared.

    Pax did their normal thang and there was even a Pool Boy sighting out in the neighborhood.

    While there ended up being less rain than expected, Pax proved that showing up is half the battle, and that sometimes a nice cooling rain helps more than it hurts.