At 0530, eight? PAX gathered at the View for my first Q
After the disclaimer we started our Warm up with: 15 Goof ball, 15 Chinook, 15 self love, 15 imperial walkers, 15 low slow squats, 15 peter parker’s, and lastly 10 crab heel touch.
The Thang
We moseyed down towards Treasure Chest and grabbed a rock and did an eleven workout. First was a squat, then ran to the top of the hill and did 5 diamond pushups on the rock…next we ran down the hill and preformed jackknives, then back over repeating the exercises while holding the rock
Once that was completed we partnered up and performed “race to 200” with the rocks. One person would perform curls until they could not go any longer, then would pass off the rock to their partner to do the same. This went back and forth until 200 reps were completed.
Four brave PAX saw the weather and still got out of bed and came to the final Robeline “Joy” AO and met the new “Joy (of dry Feet)” AO.
We gathered and noted the nasty clouds to our west and ran towards them with A Washington Football Team Run (formerly known as an Indian Run). We made a couple stops along our journey for a View of The View over Lake Pontchartrain. Stop #1 ~ 15 low slow squats and 15 Merkins; Stop #2 ~ 15 Wife Pleasers and 15 box cutters; Stop #3 15 Imperial Walkers and 15 Big Boy Sit Ups. We finished our journey along the levy at the new AO location (starting next Monday) at 45th and Erlanger.
We came down the levy towards Esplanade and went to explore the playground for some more ab work with 15 more box cutters, 15 more wife pleasers and 15 more sit ups before starting our journey back to the starting point.
On our way back, we periodically stopped to disburse down the levy to do exercises called out on a rotating basis.
We gathered back at the start for 9 minutes of Mary before COT, announcements including telling others about next Monday’s new meeting place and a pitch for Q Source on Tuesday nights. We then lifted up all expecting parents, and our F3 brothers who are dealing with health issues and closed with gratitude for F3.
We then took a knee out of respect not rebellion and thanked our Loving Father!
Yes, maybe it was a bit cruel to spring a Murph on the Marsh crew on a Monday morning. I figured I’d get a, “Oh hell no,” from Cowbell. And a, “Yeah, that’s great, thanks Steve. After I’ve done 120 frickin’ ISI squats,” from Jose. And a lot of eye rolling from the Wacker. But c’mon, taken at slightly less intense pace (apologies Tank), the Murph is really not as bad as it sounds.
So we started with some warmorama just to give Cowbell some time to navigate around the deep and dangerous ditches surrounding the Marsh. Then ran the first mile down to the lake and back at a leisurely “warm up” pace, loosening us up for 20 sets of 5 pull-ups / 10 merkins / 15 squats. We did it together, waiting after each set before starting the next, and I think the pax would agree, it really wasn’t so bad. T-claps to Pixie Stick, who did great in his first (near-complete) Murph.
Another leisurely mile run to the lake and back, some flutters, and we were done. Countdown, nameorama, and Jose offered up a powerful prayer to close it out, with intentions for Goose’s soon-to-be born baby, Akbar’s travel to the Smokey Mountains, and some healing for our divided nation.
Thank you for the opportunity to get stronger and better alongside such good men. I truly appreciate it.
YHC arrived to the AO a few minutes early to set out some cones, but the rain poured from above, which drew the 4 Pax to the dry entrance of NOMA. At 0630 the disclaimer was issued and we ventured out to test one of the Core Principles, held outdoors rain or shine. SSH IC x 31, Grass Grabbers IC x 10, Abe Vigodas IC x 10, IW IC x 15, AC IC x 20
Back to the cover to deal out 7 cards each from the F3 workout deck. The game? Go Fish! It was technically wet enough to be like swimming like a fish! Rules were simple: If you get a matching pair, you Q both exercises on the cards. If the reps are given, complete as such. If no reps provided, complete exercise of number on the card plus 10. Hokie won, but there were no losers today!
Finish off with 5 Sunday Mornings behind NOMA
End with COT
Naked Man Moleskin: The rain didn’t actual start until 0615, but it never stopped after that for the duration of the beat down. Go Fish was a fun change, but we never drew the jokers, which were to be 20 Burpees for the temptation joker and dealers choice for leave no man behind joker. Maybe next time! Plenty of Q spots available across the board! Sign up and fulfill another Core Principle! Peer led!
With the sky overcast the morning was cool and a respite from the usual summer beatdowns.
Warm O Rama
15 AbeVigodas
15 SSH’s
15 Hairy Rocketteds
15 Butt Kickers
30 second Downward Dog Calf Stretches
The Thang
With Applogies to Lt Michael Murphy, we did a modified Murf (more like a Smurf). YHC underestimated the physical conditioning a strength of the Pax (or maybe it was the cool weather) and the degree of difficulty was not enough to keep the Pax from chatting amongst themselves and making new friends on the playground. Twinkle Toes went rogue and attempted a full Murph.
Modified Murf
1/4 Mile Run
10 Pull Ups
20 Merkins
30 Air Squats
Repeat above, decreasing to 5 PU’s, 15 Merkins, 25 Air Squats
Repeat, decreasing to 3 PU’s, 9 Merkins, 12 Air Squats
Finish with 1/4 Mile Run
Burpee Mountain
Next the Pax moseyed to the Knoll and paired up. One ran down the hill, Did Burpees and ran back up whilst partner did Monkey Humpers. This was repeated until each partner completed descending reps of Burpees from 5 to 1.
Freak Nasties 25 as we Moseyed to the Mary spot.
Marys
Flutter Kicks
Freddie Mercurys
Crunchy Frogs
Jane Fondas
Count O Rama, COT Prayers for Big Easy’s family journey to adaption and Shango’s son’s healing
It’s been threatening rain all week. And the forecast for Thursday evening’s F2 beatdown was no different, with a 60-70% chance as of that morning. YHC seriously envisioned 10k and I sitting under the gazebo drinking alone (he his bud light tallboys, me my overpriced hipster beer), while 10k grumbled about the sunset and my beer. And while that vision partially came true – with the added bonus of a “only-in-Hollywood” rainbow overhead – we were spared the actual rain and a decent size group posted.
YHC had planned for no warmorama, since time was short, but as BBQ was dealing with securing his bike (he rode from Covington! 👏👏👏), we knocked out some SSH’s before jumping into 20x burpees OYO.
Next up, a Lazy Dora. Same as the usual Dora (100 merks, 200 squats, 200 LBC’s), but instead of running between sets, the alternating partner would hold a static pose until it was his turn. So plank for 10x merkins, Al Gore for 20x squats, and 6” hold for 30x LBC’s. Cumulative goals were reached pretty quickly, and we moved over to the seawall for some leg work.
20x jump squats, lunge walk to sidewalk, 20x monkey humpers IC
20x Bulgarians IC (10 ea.), lunge walk, 20x Apollo Ohno’s
20x calf raises IC (balancing on the edge of the seawall, which was more difficult than you might think), lunge walk, 20x Sister Mary’s.
Finally, back to the wall for shoulders: 15x freak nasties IC, 5x derkins IC. Rinse and repeat with 10x freaks IC / 10x derks IC. Then 5x freaks IC / 15x derkins IC.
Around this time we had an In Time flyby, with his cross country team in tow, and we then circled up for an abbreviated Mary of heels to heaven and leg raises, both x15 IC.
Upon completion, the guys noticed a rather large and somewhat magical rainbow stretched across the lakefront sky. Turbo joked that all we needed now was a unicorn and, lo and behold, the hero we both deserved and needed materialized: Amnesia, donning, that’s right, a unitard. (At least, according to Jose that is the official name of said bodysuit. The differences between a unitard and a leotard and a bodysuit is a mystery to me, and one I’m not willing to google.)
COT, prayed out by Akbar, and we all headed to the Gazebo joined by Cowbell, Tank, and Tank’s son (a soon-to-be named F3 brother). Good beer, good company, and a good sunset – what more could you ask for? Great time out there with you guys, thanks for posting and thanks for the opportunity to lead!
*rainbow and unitard not captured on film due to Cowbell’s usual tardiness
The View has many a Star, but alas only 2 posted for a levee filled frolic. YHC suggested a shared Q, gave a disclaimer, then mosey for a warmup.
SSH IC x 31, Abe Vigodas IC x 30, Grass Grabbers IC x 10, Arm Circles IC x 20, IW IC x 15.
Triple Nickel – 5 squats at the bike path, run to top of levee and 5 Burpees, 5 times.
Jacobs Ladder – Start at bike path, run to top of levee for 7 burpees, run back to bike path, back up for 6 burpees, etc, until descending ladder complete. Mosey to the bench.
Dirty Mac Deuce – 4 rounds of 3 x 12 exercises, one core, one arm, one leg. Lap between consisted of bear crawl up levee, run down other side, bear crawl back up levee and run down for next set. There were squats and merkins of variety, Catalina wine mixers and more!
Mosey back to VSF for some Mary, then COT.
Naked Man Moleskin – YHC was afraid he would be alone this day, but was happy to see Papa Smurf show up with 2 minutes to spare. We pushed each other, and YHC got to know Papa Smurf a bit better. The lake reclaimed the rocks this day, but the levee easily pulled us in. If you haven’t made it out to the new AO, you’re missing out!
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
This week’s Stomp was another 2 mile time trial. Back in June, we mixed up things a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year. Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.
Started off with a warmup mosey at a conversational pace to the Festival Grounds track near The Foundry. Next a quick COP with IP, WM, and and a few other things to make sure everyone was good and loose. Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.
The PAX finished with the following times, several with improved times from the first TT:
Bongo 15:39 (15:52 TT#1)
High Rise 17:07 (17:12 TT#1)
Colonel Mustard 15:45 (15:02 TT#1)
Snooze 17:25 (18:00 TT#1)
Rev Sox 14:37
Saban 14:30
Tool 16:45 (16:58 TT#1)
From here we moseyed the scenic route around the Big Lake to the front of NOMA where we reconvened for an Indian Run back to base, followed by a few minutes of stretching.
T-claps to the PAX that improved their times, which was no easy feat given the temp and humidity.
T-claps to Snooze for shaving 35 seconds off!
T-claps to Saban for breaking the top time from TT#1…hopefully that didn’t blow his knee out.
T-claps to Rev Sox for setting his 2 mile PR.
The 3rd (and last?) 2 mile time trial will be on Aug 18th. Hope to SYITG.
Bushwacker said “if you build it, they will come”. I needed an ao during the week that I could attend once work started again. So with the guidance of my F3 brothers, a Friday beat down was born. It had a theme, F3 brings out the best in me, I’m bringing out some of the best F3. Okay the thang:
10 side straddle hops ic, had to stop and laugh when Tanked up commented on my flowing locks…asked about my conditioning products and techniques…
10 toe touches ic
10 cherry pickers ic
10 torso twists, 10 self love ( brought to you for ackbar)
5 burpees on your own
Mosey to the school board building with shooter by my side up in front. I started reminiscing of all my runs where he always came back for me, never have I finished a run alone. Like I said, F3 brings the best out of us.
Merican circle, 3 rounds of regular Mexicans, followed by 2 rounds of clap pushups (inspired by cowbell) followed by 2 rounds of one armed pushups (inspired by Zoolander).
Mosey to the courthouse for some Dora (inspired by TurboTax) 100 merican, 200 squats, 300 lbcs. Partner 1 climbed the handrails up the courthouse, while partner 2 did the exercise.
Mosey back to the top of the garage for one round of monkey lunges.
Then 4 corners, 7 burpees, 14 merkins, 21 leg lifts, 28 squats
Cot, shooter prayed us out
Then we named the new ao: the a1c
It’s an honor to lead this morning, getting out of my comfort zone. Thank you my brothers for the support. I love you guys. SYITG
