Author: Rudy

  • 3 on the Escalator – from Russo

    Muggy and not cool this morning at Granny’s, as low 60s returned, as did the sweating for YHC. Jose was wrapping up his pre-thing run, all business-like and ready to kick some tail. Steve joined shortly thereafter. Reason number 104 to come out to Granny’s: to catch Steve coming out for the darkness riding his bike, not looking a whole lot different than when Jigsaw wanders out to tell his next unsuspecting victim “I want to play a game.” Now I will ponder what a Saw-inspired beatdown would look like: “you have two minutes to complete 20 burpees with Waterpik form, or you’ll be subject to feeling the Jose summer sweat splashdown”.

    Warmup – all 10-15x IC
    Sealjacks, grass grabbers, high knees, imperial walkers, self love, toe touches

    Thang
    I had hoped to compete what YHC calls the Escalator, 8 exercises, varying rep counts 1 through 8, total rep for each of the 8 at 36, as we moseyed in a figure 8 pattern around Granny’s. Alas, it’s a farther mosey than expected, so we were only able to complete 4 of the 8 rounds. All told, even without a fancy Garmin, my phone said we did about 2 miles, or about 3200 meters. Which is 8 times around a standard 400 meter track. Math, Jose!

    Exercises:

    8 count bodybuilders
    SMCs
    Imperial squat walkers (2 is 1)
    Donkey kicks
    Big boy sit-ups
    Wide merkins
    Kid N Plays (2 is 1)
    Murder bunnies

    Mumble revolved around Mardi Gras, leaks, appliances, episode 8s, and New Year’s resolutions.

    COT, NOR, Announcements, Prayer, in that order.

    RCR, Camping, Ivan, all coming up.

    Major T claps to both Steve and Jose for posting after Sunday’s nightmare, made all the more impressive because of Jose’s IronPax / Au Lait / Nightmare trifecta. He continues to set the bar high.

    SYITG

  • Pardon the Interruption – from Honeysuckle

    On an unseasonably warm Tuesday Tuff morning, YHC arrived early to the Stage only to find Goose and Pope already waiting. So the fact that there were some exercises written down on paper was not going to be a surprise to them. But Jankee Joe, Safety Valve, and Goldilox arrived after YHC hid the sheet. Still, nobody knew what was about to happen. The warmarama began

    SSH, WMH, WM, IW, ACF/R, CP, TS, HK, BK

    Then the PAX moseyed to the start of Rich Man’s Loop and began an Indian Run with a 2-burpee drop off. This was done for the entire mile. Yankee Joe did in fact make it the whole mile, so he may be in better shape for RCR than he thinks. In the homestretch, a svelte figure emerged from the gloom and he revealed himself to be Smooth Operator coming in hot.

    Back at the Stage, YHC fetched the exercise list and described the 2-man Dora. 120 each of

    Shoulder tap merkins
    Tempo squats
    World War I situps
    Crab Humper / Crab Dip
    Reverse Crunch
    Bonnie Blairs

    While the second team member ran around the sidewalk around the field.

    This sounds straightforward enough, but there was a wrinkle to this Thang. Both the team member doing the exercise and the team member running would be subjected to interruptions. The exercising team member had to listen out for an EMOM beep, at which point he has to do two burpees before continuing on with the exercises.

    The running team member would only have to contend with the Hwy 308 traffic. For every vehicle that passed (most PAX also included vehicles exiting the subdivision), independent of where on the loop you might be, one burpee had to be performed.

    This was to challenge the PAX’s mental endurance as much as physical. The EMOM interruptions were clearly coming every minute, so everyone knew what to expect and when to expect them. That did not make handling the interruptions any easier, though. The highway interruptions were in an unknown quantity and interval. Let’s just say traffic was heavy this morning.

    The combination of planned and unplanned interruptions resonates with YHC following a week with a planned work trip, disrupting YHC’s own schedule as well as the family’s, plus several other unplanned issues that seem to be piling up. In other words, life, and we all can relate to it.

    The PAX wisely let the annoyance and tiredness wash over them as it was often hard to get momentum during the run portion. For example, picture a line of five cars passing, but after the five burpees were completed, only a single step could be taken before yet another car passed. And then another single step. Smooth Operator had a Lieutenant Dan moment when he was frequently seen mocking the highway for even more cars to pass.

    Due to time, the exercise quantity was reduced so we could finish, but no one was really upset about that. In fact, a determined Safety Valve was able to start and finish all the Crab Dips before Smooth and I (throuple) returned from the run. As per usual, Goose, Pope, Lox, and YJ crushed the beatdown but in lieu of planking YHC politely asked everyone to continue with the Hwy 308 burpees until time was called.

    Announcements, prayer intentions, Lox prayed us out.

    As always, it is a privilege to be a part of this group that continues to challenge and push each other to be better in every facet of life.

    SYITG,
    Honeysuckle

  • Where is PiaGow?…..Bring back the Sprint – from Mahatma

    9 pax showed up in what we all thought was to be a “warm” morning – actual weather cool, windy and wet. Without the leadership of @piagow it seems the Wally Sprint is now splintered into an individual choice. Of course the renegades of KnOTs head over to their “space” – Tinder Loin was working up a sweat trying to keep pace with KennaBra and Mambi. YHC simply ran while listening to a refresher of chapter 2 of “Do hard things” as a mental prep for coffeeteria. Big Willy was out getting walked by his dog. It just ain’t the same hard nose grind PiaGow would put us through!
    COT – we added a new 4 legged friend to the circle then prayers lift up and thanks given!

  • One foot forward – from Shorty

    "There are two primary choices in life: to accept conditions as they exist, or accept the responsibiity for changing them." – Dr. Denis Waitley

    YHC has been choosing the former when it comes to the gloom. Mainly due to not prioritizing sleep early enough at night and living within a 24hr day cycle…anyone know where I can get a longer day? It's difficult for everyone to manage life within the time we are given. Since we cannot change the time variable, all that's left are the choices we make within the day. These choices are rooted within intentionality, and the choices you make create your reality for you and those around you. Therefore, whatever you do, be intentional with your time each day. 

    To work on intentionality, I think it's important to have a tool in your workshop like F3. Something that is always there for you to choose. A F3 workout provides a platform for us men to make this choice every day…and I'm grateful for that.

    The Beatdown:

    Two parts today:

    1. Run out the Bayou Route for 15 min OYO; retrace your steps back and meet at the track
    2. VO2 Max Work:
      • 2min – Run at a difficult pace; note your destination marker
      • 2min – Recovery back to start
      • OYO – Run at moderate pace to your destination marker
      • 2min – Recovery back to start
      • 2min – Run at a difficult pace to beat your original destination marker
      • OYO – Mosey back to the flag

    COT:

    Ended with name-o-rama; announcements, prayer….due to 6yrs of buffering, YHC forgot the count-off (Tclaps to Amnesty for keeping me honest).

    Mumblechatter:

    Run Cajun Run: https://www.runcajunrun.com/

    • Just sign up…we can figure out teams later.

    Here's to being more intentional and choosing the later! 

    -Shorty 

  • One, oh One – from Hogs Breath

    One, oh One

    So YHC arrived at the 007 about 10 minutes early. And Lo’ no one else arrived!

    But this I was out, so

    Warm up
    Some karaoke, butt kickers, torso twists, world’s greatest, ya’ know stuff like that.

    The Thing

    Mosey’d to the coupon pile and picked out a coupon

    10 manmakers
    15 squats
    20 curls for the girls
    – mosey to pull up bar AMAP

    Later rinse and repeat for 4 rounds.
    Ran a lap around the park circle.

    Round of Thor; with coupon ten reps each of

    Bicep Curl x10
    Overhead Press x10
    Tricep Extension x10
    Squat x10
    Lunge x10
    Bent-over Row x10
    Standing Twists x10

    And then I called it. I’ll be hitting the recruitment hard this week

  • Just a Simple Beat Down – from Fracsac

    YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly.
    Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers.
    Grab a rock and head to field where cones are set up. Pax given a choice. Choose B or D. With D being the winner, we started a Dora 1…2…3.
    100 burpees 200 LBCs and 300 squats. Partner walks rock out predetermined distance, completed 5 x SSH and returns. Flapjack until complete.

    Ring of fire. OH press x 2 rounds, followed by ‘mericans x 2 rounds.

    Do some stuff at each cone. MoT between cones varied from lunge to bear crawl to Peter Parker’s.
    Stuff included Catalina wine mixers, squats, flutter kicks, big boi situps and Honest Abes.

    Return the rocks and head back to the flag.

    CoT

    NMM
    RunCajunRun is happening in February. Sign up!

    YHC reminded the pax of the 5 core principles and the mission. Keep up the great work!

    YHC was asked what the B stood for? You’ll find out next time YHC Qs.

    SYITG

  • No Regrets – from Kenna Brah

    2 PAX for a BD in sub artic conditions
    Dropped of some toy at he LPAS, then met Space Cowboy.
    No one else was showig up, so we mosied to the JPAS in teh shltered area for Warmups
    Arm Circles, Self Love
    MM POOPERs
    Low Slow Squats
    Grass Grabbers

    Toy Selection:
    40# Sand Bag for OHP
    45# Bar For Curls
    20# Weight Plate for KBS
    40# Runsack for Chest Press
    56# Home Mace For swinging a dangerous instrument

    The Thang:
    Trot around the JPAS walking path
    Pick a Toy and do 20 Reps

    Got through 4 Rnds before we settled in for some much needed mobility stretching
    Mosey back to the vFlag for COT

  • Howling Ass and Abs – from Hogs Breath

    This backblast, like a woman’s period, is better late than never.

    YHC arrived at the A1C about 5 mins early, to find a trio awaiting me!

    The very first thing was a warm up mosey to second deck, which included some karaoke, butt kicks and stuff. The warm up also included some toe touches and YHC favorite Mountain Man Poopers.

    The Thing;
    We began with a few rounds of Howling monkeys. Which is Monkey Humpers in a circle, the play continued until YHC determined there was enough groaning.

    Backwards run to next corner with some Howling V-ups. V-Ups in a circle until YHC determined there was enough groaning.

    Backwards run to third corner with Howling Holes. Or squats in a similar fashion.

    See a trend?

    Backwards run to last corner with Howling flutter kicks.

    Walking lunge down the ramp to the bottom deck. Since the date was 1/19, we did 119 collective wife pleasers!

    Mosey back up to second deck and rinse and repeat for the Howling rounds.

    What would be an A1C beatdown without some calf raises up to the top deck?

    YHC even brought a jug of coffee to have an impromptu Coffeteria. Jose 20K had to leave early otherwise a nice ice cold soda was awaiting for him!

    Hopefully four men left the beatdown with better looking Ass and ABs!

  • One resolution down, one to go – from Jose10k

    Damn it’s cold but rewarding this morning

  • Tribute: Bishop Mario Dorsonville – from Goose

    YHC was in the process of building a fun Saturday beatdown when Cardinal called with some devastating news: Bishop Dorsonville had passed away at 6:50pm from complications due to to treatment of liver issues. He had been dealing with a lot of pretty major medical stuff over the past couple of months, but he wasn’t anywhere near death, so this came as a shock to everyone. After some time grieving with the M and connecting with friends and family, YHC knew there was still a beatdown to be built for the morning, and the original theme wasn’t gonna work anymore. A solid tribute would be the only appropriate way to move forward.

    F3 tributes are usually put together for fallen soldiers or policemen killed in the line of duty, and they’re defined by a single, very difficult routine that provides for maximum effort to honor the fallen. Though not a soldier or a policeman, Bishop Mario Dorsonville offered his life deeply and continuously for the people of the Diocese of Houma-Thibodaux in a uniquely heroic way, and his untimely death deserves such a tribute.

    When he was named Bishop of Houma-Thibodaux, he had no idea where it was or what to expect, but he accepted it as the Lord’s will and resolutely headed this way. After his installation, he told me (on multiple occasions and with deep, passionate sincerity) that this was not going to be a stop on the way to a bigger assignment for him. He had already made up his mind and had communicated to his superiors that these would be his people for the rest of his life. These would be the people to whom he would belong, and they would belong to him until his death or retirement. He had no family left on earth outside of some distant relatives back in Colombia, and he didn’t know anyone here. But, he quickly connected with YHC’s family and with Cardinal and his family. Cardinal would become his secretary, his right hand man in all things, his brother in every sense of the word, his companion on the journey. We just had no idea the journey would be so short.

    The PAX gathered in the cold gloom and YHC was grateful to sink into what has become a strong brotherhood, a team of HIMs defined by gratitude and humble grit. It was nice to enter that circle and let the chatter wash over us. YHC could tell the 2.0’s were grateful for that, too–they were close with Bishop, like an uncle, and they had just received the hard news that morning in the truck on the way there.

    A warmup of the usuals, including the introduction of what YHC labeled “Lafayette Nightclubs”, a weird but extremely effective arm exercise experienced in Lafayette a couple of weeks ago (they called them “Moroccan Night Clubs”, but anyone who’s been to Morocco knows better). It starts with hands up, elbows down at your sides, then extend up and outward about 45 degrees before coming back down. This one’s quickly becoming one of YHC’s favorites since it works out an area that’s been hard to loosen up.
    Also, Duke unwittingly provided some comic relief as he covered his whole face with his knit had to ward off the cold wind and kept drifting into Safety Valve’s circle of safety and windmilling him in the face. I think he actually wore it like that for the entire warmup.

    YHC then explained what we’d be doing and why–some of the PAX knew already and some didn’t–and we split into teams of three, grabbed one coupon per team, and headed to the lower field.

    The tribute would consist of a Dora-like routine wherein teams of three would complete the following exercises/reps:
    -B: Burpees 200
    -I: Imperial Walkers 300
    -S: Side Straddle Hops 400
    -H: Heels to Heaven 300
    -O: Ono’s (Apolo Ono’s) 200 (2:1)
    -P: Peter Parker Merkins 100
    There were two cones set up about 15 yards apart, and while one of the trio chipped away at the burpees, another at the other cone started on the Imperial Walkers, and the third traveled from the first to the second via block-and-bear. Upon arrival, he took over on the Imperial Walker reps, and the second traversed back via block-and-bear to take over on burpees. Once a rep count was completed, that side would move onto the next letter’s exercise.

    Yankee Joe came running over just as YHC was completing the explanation, but unfortunately, he made number 13, so we had to send him all the way back to grab another coupon so he could join one of the groups and make a foursome, requiring two men to block-and-bear together. He didn’t complain, though, and shared that he had heard about Bishop that morning, and though he may not have planned to be there otherwise, he had rushed out to the door to support YHC. That was deeply moving, and YHC was almost sorry to have to put him through such a grueling routine…almost.

    It started rough and remained rough throughout, especially with the cold coupons numbing the fingers, making it hard to tell if you were fully gripping the block on the pulls. But, the variations of exercises and switching between them made it a little more doable (a little). Once all had finished except Suckle and AB (that’s how you know there may have been some widespread form-fudging), the rest of the PAX took 5 PPMerkins apiece to fill the gap, and we lined up for the next movement.

    Indian Run via the road to the far gate (by the chimney field), the last guy dropping to do 3 genuflections before running to the front. This was tougher than it otherwise would have been, obviously because of the effort that was just poured in by the PAX, and the cold wind was a-blowin’. Once we arrived at the gate, YHC called a halt to share some words and an explanation of what we’d be doing next.

    Bishop Dorsonville loved intensely. He yearned for familial relationships, and he naturally gave himself over, opening his heart wide to those he encountered. This was often exhausting for him, especially as he encountered more and more people here, and many of them weren’t always sure how to receive such an intense, sincere, familial love. This was painful for him, particularly since he had no family or friends here to fall back on, no place to be safe and comfortable with people who knew his heart, to whom he already belonged. But, he didn’t stop. He continued to press on and show up and pour himself out, praying for strength and growing connections with people here. Thankfully, Cardinal’s prayer led him to say yes to the request to be Bishop’s full-time secretary (which is more of like a partner/assistant), and God allowed he and his family to provide a “home” for him. God also allowed YHC and family to give him some harbor in the storm when he’d visit the house to feel at home with the mess and beauty of family life.

    To honor this intense, often painful journey of pouring himself out unreservedly for the people here, we would run as hard as we could from there via the road to the parking area in front of the main building, just past the Thunderdome. It was about 1/3 of a mile, which was long enough to be friggin’ hard, but not long enough to get into a groove or find a good pace. He was the Bishop for only 9 months, which was long enough to be deeply difficult but not long enough to get comfortable.

    YHC sent Yote and the 2.0’s on the shorter route between the fields, and we lined up. On signal, we took off at a hard pace and kept it hard–YHC could hear the footsteps of Suckle not far behind, and the rest were not far behind him. The body was exhausted, but we had a good reason to offer it up, to not measure how much more we could take, especially because we knew it would end soon enough. This part hit YHC hard, and the tears wanted to take over, but the opportunity to pour it all out and the support of this awesome crew provided the drive needed to put the pedal to the metal. (And, it almost provided YHC’s first career pukeage, too.)

    We went down to the field and grabbed the gear before heading back to the flag for COT, and Dox prayed us out, all of us focusing on Cardinal’s grief and Bishop’s eternal rest.
    Thanks, again, gentlemen, for your support and for entering into an unforeseen tribute beatdown in sub-freezing temperatures. F3 continues to be a deeper, more important gift than I know any of us could’ve ever expected.

    SYITG,
    Goose