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  • Old Guys Rule… at least when no young bucks are around

    Thanks to Woodstock, Green Screen and YHC, age won before beauty or youth. So with apologies to Brown Eye as our youngster for the day, here’s The Thang.

    Warm up
    SSHs 35xIC (changing cadence was tricky for some, but YHC persisted)
    Low Very Slow Squats 20xIC
    Hill Billies 20xIC
    Slate Grabbers 20xIC
    Plank Jacks 20xIC
    Parker Peters 20xIC
    Peter Parkers 20xIC
    Merkins 20xIC

    Short mosey to the side of the Museum, where the PAX split up with half doing a Tooth Fairy up the 14 steps (one merkin on the first step, two on the second, etc., to 14 merkins on the 14th step) while the other half sat in People’s Chair watching the day go by. [YHC is convinced that the other half of the PAX was purposefully, and vindictively, slow on their round of Tooth Fairy.]

    Short mosey to the other side of the Museum, where the PAX again split up with half doing a reverse bear crawl up the 14 steps with the other half did LBCs.

    Short mosey to the great lawn for some tree trimming. One burpee at the first tree, all the way to 11 burpees at the 11th tree. In between it was bear crawls, then duck walks, then reverse crab, then forward crab, then Donkey Kongs; and then repeat because the PAX traversed across 10 trees.

    Short mosey to the fountain:
    Leg Leg Power-Ups 20xIC
    Dips 20xIC
    Right Leg Power-Ups 20xIC
    Derkins 20xIC
    Saunter to the curb for 50 Rocky Balboas, then bunny hop up the Museum Steps and 5 SSHs at the top; rinse and repeat twice more times.

    Short mosey back to the grass for Circle of Mary:
    Flutter Kicks 20xIC
    Dying Cockroach 20xIC
    Russian Twist 20xIC
    Hello Dolly 20xIC
    Penguins 20xIC
    And finish off with 30 seconds of Mission Impossible.

    Thanks for letting this old guy Q. Jingle Vader

  • The Power of Negativity or the Commitment to Accelerate

    In the last US Olympic Marathon Trials (2016) there were 108 finishers.  Only 3 men ran negative splits.  All three finished on the podium.

    The Thing:  Run along Bayou St. John for 20 minutes, turn around and return in less than 20 minutes.  AKA a Negative Split. Then plank and wait.

    IC Flutter Kicks 25 and Tin Snips 10

    Count, Names, Announcements, Intentions, Prayer

    There is debate whether running negative splits leads to faster race times.  I think we can all find joy in having the strength to increase our pace of movement and to ACCELERATE.   We must choose to accelerate every day.  Thanks Triple Shift for helping me make the connection.

    DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP

  • No babies at Tsunami

    Seven HIM showed up for this week’s installment of the Tsunami. After a brief disclaimer, we were off…

    Mosey across St Charles for warm up on the dewey, unkempt lawn in the shadow of Touchdown Jesus

    • 20 SSH IC
    • 10 Mountain climbers IC
    • 10 merkins IC
    • 10 Low slow squat IC

    Mosey up West Rd to gym deck.

    Up to the top taking the ramps backwards, and then forward on flats (with 2 burpees at each landing) 

    At the top: 

    • 10 merkins IC
    • 10 diamonds IC
    • 10 carolina dry docks IC
    • 10 widearms IC

    Down stairs and back out to West Rd.

    Mosey to Wolfpack Mountain. Taking the ramps, up to level 4 (backwards on the ramps, forward on the flats) with 2 burpees at each floor

    COP for:

    • 20 lbc’s IC
    • 10 right over left Boone lbc’s IC
    • 10 left over right Boone lbc’s IC
    • 20 bicycle IC

    Down stairs, outside and back to gym deck

    This time up stairs to the top, circle up:

    • 10 low slow squat IC
    • 20 jumping lunges IC
    • 10 sumo jump squats IC

    Down the ramps with 2 burpees at each floor

    Outside and back over to WPM

    Up stairs to the roof and down 1 level.

    • 10 merkins IC
    • 10 stagger left IC
    • 10 stagger right IC
    • 5 Diamonds

    Mosey down the ramps with 2 burpees at each floor…then modify into a Chinese downhill, free for all Indian run, pausing at the bottom for some plank work (R/L, 6”, J-Los)

    Hot mosey back to base for COT and take-out.

    Strong work today brothers. That was a smoker if I do say so myself. In addition to ~30 burpees and 150 merkins variants, we got in 3.6 miles, which helps those of us who are in last place for Run Ranger Run (ahem! Team HNJ). Now go enjoy that extra guilt-free slice of king cake and Paradise Park (#officalbeerofF3MardiGras).

    Until next time,

    ~Mariah xo

  • Running Interference

    YHC woke to the sound of rain, knowing he may have to adjust the planned Beatdown a little. A lot of uphill/downhill sprints were originally planned, but we all know how slippery the tunnel of love gets when wet.

    YHC arrived a little earlier than usual for the Q, but surprisingly, half the PAX was already there. Shooter already drenched in sweat from his run from home. All arrived, 5:15am came, so off we went…

    WarmOrama: Good Mornings, Windmills, Toe Touches, Imperial Walkers

    PAX moseyed to “The Love Tunnel”: Along the way there was concern that a band of rain was on the way. At Grandma’s, there is a covered area to perform exercises, but we took our chances.

    PAX separated into 2 groups of 3. Almost forgetting, YHC gave disclaimer. While group 2 did Freddy Mercurys, Group 1 jogged down the slope of the tunnel, ran at about 80% on the flat, then ran at 100% up the other side, then did the same on the way back. The groups flapjacked. Rinse and repeat; We did a 2nd round, doing squats in place of Freddy Mercurys.

    PAX moseyed to “Interference” bar and Saia’s parking lot, a new venue for the PAX.

    A variation of a routine borrowed from Maverick:

    Pax separated into two groups, and started catercorner to each other across the parking lot. PAX performed 25 reps of a different exercise at each corner of the parking, running from corner to corner: Burpees, Merkins, LBC’s, Lunges. Rinse and repeat for 2 rounds.

    Next, PAX moseyed back to the Farmer’s Market area. As we ran through Wendy’s Drive-Thru, some of the PAX mentioned their favorite Wendy’s meals, like the “Double Stacks;” however, Pelican said that he favors Jack in the Box, going into detail about their tacos…If only Wendy’s were open…

    Arriving at the Farmer’s Market area with only 10 minutes remaing, YHC called for a modified(shortened) version of Dora 1,2,3. Teams of 2 PAX working together to reach cumulative exercise goals of 50 Merkins, 100 Freddy Mercurys, and 150 Squats. PAX 1 executed as many reps as possible while PAX 2 back-peddled about 20 yards down and sprinted back, flapjacking until the team goal was reached.
    PAX finished at exactly the 6:00 buzzer.

    We did circle of trust, and CountOnameO. Thank you Steve for praying us out, thanks Guys for the opportunity to lead…and thank you God for holding up on the rain.

    As PAX dispersed, Bushwacker shared that he knows its a good Beatdown, when he feels a litttle anger towards the Q….

  • The Grundy-mobile

    The PAX knew something was up when YHC walked up to the flag from the backside. When asked about the reason for the strange entrance, a simple “you’ll find out” would suffice.

    With the PAX aware of something looming, we began to warmup.

    • 30 Seal Jacks IC
    • 10 Forward Lunges IC
    • 10 Merkins OYO
    • Shoulder warmup series

    THE THANG

    Unaware of what the Q had in store, the PAX began moseying down the trace toward the tunnel of love with the men almost anticipating something to jump out at them. As we were approaching the final intersection of the trace before the tunnel of love, an object started to come into view… A shadowy object that was first identified by Coconuts… It was the Grundy-mobile!!!

    The Grundy-Mobile with my girlfriend Sandy

    It was only then that the PAX fully realized what I had in store. It was where the Q left his girlfriend Sandy… Don’t be rude guys, she’s a little self conscious because she put on at least 10 pounds since you saw her last. I don’t mind. It’s just more to love.

    After we picked her up, we finished our Mosey to the Tunnel for the main event.

    • Tunnel of Love in the Tunnel of Love. The PAX lined up in a plank and pulled Sandy up the ramp through the plank tunnel. When a PAX finished pulling her through they would get up and go to the front of the line. Rinse and repeat with the opposite arm.
    • Next the PAX did a core exercise while one PAX took Sandy and backpedalled the ramp and ran back. Rinsed and repeat until everyone had gone. Core exercises included: LBCs, flutter kicks, leg raises, hello dolly’s, plank, plank left, and plank right.

    After completing that we went back to the bus stop to finish up (dropping off Sandy at the Grundy-mobile on the way back).

    We finished with what Steve appropriately called crazy eights. It basically is 11’s but with 8 instead of 11. The only difference is the distance between the two points. Point A was the bus stop and point B was the top of the trailhead stairs under the American Flag. Bushwacker said he didn’t want to play anymore. I don’t blame him.

    The two exercises were freak nasties and sister mary katherines. We went until the time expired.

    Circled up at the flag where we went through the typical F3 closing ceremonies and Ringo closed us out.

    It was an honor to lead you gentlemen. Until next time.

    Grundy and Sandy

  • Bones VQ

    20 Men gathered in the gloom on Monday February 25th to join Bones on his VQ

    Warmup:

    Run the loop to the bandstand. 19 Sidestraddle hops. 10 Forward Arm Circles. 10 Backward Arm Circles. 20 Peter Parkers. 20 Parker Peters.

    Run down Oak Alley with ascending burpees at each lightpost 2-4-6 then bearcrawl to the track.

    Run to the zoo, 10 windmills, 20 hillbillies, 20 imperial walkers.

    The Thang:

    Dora The Explorer: 100 Dips, 200 Jump Lunges (2 is 1), 300 LBCs, 10 Murkins to finish.

    Run to levee: 7s with Burpees and Jump Squats

    End at the Flag with Protractor, 20 Freddie Mercuries.

    How could I forget to tag Nip/Tuck, the one who EH’d me into this whole deal in the first place?? This has been addressed, thanks to my man for changing my life.

  • 50 Shades of Pain -or- A Wing and a Prayer

    My F3 name was changed for the day. Today Bushwacker was called Robin…because QIC was wingin’ it!

    There’s something about the Marsh that quietly brings the pain. If you’ve ever posted there, you kinda get YHC’s meaning. And so, quietly, we began…

    WARM UP

    15xs IC:

    Toe Touches

    Air Presses

    Torso Twists

    Wind Mills

    High Knees

    Imperial Walkers (I thin)

    THANG

    The PAX ran to the seawall, stopping at each intersection to do 50xs OYO:

    Merkins

    SSH

    Squats

    Freak Nasties

    Step Ups

    Mosied to Rips for:

    Freddy Mercuries/LBCs while each man ran up the stairs, did 10 squats/SSH, then down and back up for 10 more Squats/SSH

    We returned down Marigny with 50xs OYO:

    High Knees

    Planks Jacks

    some other exercises

    ans 25 Burpees!

    COT

    With The Pelican’s theory of the blessed good fortune of Judas Iscariot still on my mind (if he ever posts on a saturday you can ask him), he prayed us out to greet the day before us.

    Thanks, guys, for being the wind beneath my wings!



  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • CYCLOPS brings the FORT to the Mountain

    34 #HIM gathered on a muggy February morning to accelerate and get better.  The turnout brought the feel of a mini-convergence and great fellowship.  After the disclaimers were outlined, and a handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20 something PAX moseyed to the parking deck and straight to the 7th (top) level for a foggy view of NoLa and a little COP:

    COP – all IC:

    Moroccan Night Clubs x 20, Arm circles forward and backward x 10

    Mumble chatter and one of the PAX counting backwards, distracted YHC and the count.  As a result, 5 penalty burpees were promptly called.  The backward counting of the PAX ceased.

    Side straddle hops x 30 – varying speeds

    Double count Merkins X 15 with a hold to plank – salutations to the left and right then to down dog, a few repeats of planks at normal height and 6 inch holds.

    Low slow squats x 20

    COP complete – Mosey to the 6th level

    YHC and the PAX of the Fort have spent much of 2019 talking about getting comfortable with discomfort.  Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s on the morning ride to the AO, it seemed only appropriate for YHC to call, of course, 12’s.  Therefore:

    Partner wheelbarrow carries – 2 rounds (just to warm up), then:

    Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s rough math), LBC’s and mosey 25 yards (roughly) back to the start.  11 burpees, lunge walk 25 yards, 1 LBC, mosey back.  10 burpees, lunge walk 25 yards 2 LBC’s, mosey back.  You get the idea.  Al Gores or LBC’s done by early finishing PAX until the 6 was in. 

    Mosey down 6 flights, out the deck, through the courtyard to the front circle for a partner Dora

    Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to time and, of course, saving the last 5 minutes for (what else?) Mary (more to follow).  So a partner dora of 100 merkins and circular shuttle runs got the PAX their fill of shoulder work for the morning before moving on to a little ab work…….but just a little.

    Mary:

    Protractor – 1 minute, varying angles and stopping short to allow unanticipated cars to park and pass.

    Hello Dollys IC x 15

    Box Cutters IC x 15

    Mosey back to COT YHC chose intentional as his word for 2019.  In trying to become a #HIM, being a part of F3 teaches us all  that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before.  Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually.  It is always a special occasion for YHC to post away from home.  I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs.  Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.

    Cyclops       

  • The Dawn of the Single Reverse Indian Run

    With Run Ranger Run in full swing, I thought it would be good to get a few miles in during the beatdown on Thursday morning at Okwata. So without further ado, at 5:30am I issued the disclaimer & we mosey’d to the intersection of Canal Blvd / Lakeshore Drive for the Warmup

    Warmup

    • 20 side straddle hops
    • 15 concrete grabbers
    • 20 plankjacks
    • 15 imperial walkers

    The Thang

    After the warmup, we did a count-off in which each of the 12 PAX was assigned a number; 1-12. The number was relevant because we did a variation of an Indian run called the ‘Single Reverse Indian Run’ (which is a completely made up name) which entailed the PAX running in a circle up & down the paved part of the levee at the intersection of Canal Blvd / Lakeshore Drive. While the group of PAX was doing a traditional Indian Run, each individual member of the PAX would then peel off to take a turn sprosey’ing (running at a speed that falls in between a sprint & a mosey) the same route until they re-connected with the PAX. So PAX 1 would peel off first, and when he got back to the group, PAX 2 would go; and so on until all 12 PAX had a turn. Seeing as how I hadn’t done this before, there were a few hiccups along the way. When it was time for PAX 1 (High Rise) to peel off to do his individual run, he just ran down the levee & then back up to the group; he didn’t run the whole route before returning to the group. So when PAX 2 (Cowbell) began to run, I explained he had to run the whole route before returning to the group. What we soon discovered, though, was that this was a pretty tall order & that we would probably be there all day if we continued in this fashion. So, to his credit, Rudy, suggested that we keep the exercise the same, but have the individual members of the PAX do the individual runs in reverse, so that they would run into the group of PAX doing the traditional Indian Run instead of having to essentially catch up to the group of PAX doing the traditional Indian Run. Rudy then ran to get Cowbell to communicate the change, and after this tweak, most PAX were able to complete their individual lap using the reverse technique. To Smooth’s credit, he did not go in reverse; he completed his individual lap running the same direction as the group (using what some may refer to as the elusive reverse reverse technique).

    After one of the most complicated Indian Runs ever attempted in 21st century America was completed, we mosey’d down the lakefront to where the potted plants (or what many in the lower 48 refer to as planters) are located near the water. What I learned from my last Q at Okwata is that there are indeed only 10 planters on this part of the lakefront. With this knowledge fresh in mind, our next exercise was to run from the 1st planter to the 10th planter. Once at the 10th planter, the PAX would do 5 derkins, and then we’d run back to the first planter and do 5 irkins. We did this 5 times so that we did a total of 50 combined derkins & irkins.

    Once completed, I took a quick glance at my watch and noticed we had about 10 minutes left, which was plenty enough time for us to mosey back to the paved intersection of Canal Blvd / Lakeshore Drive so that we could do 2 laps of Bernie Sanders up the levee. For this exercise, the PAX would do a Bernie Sanders up the levee (run backwards), and then do a forward run down the levee. Once at the other side, the PAX would then do a Bernie Sanders back up the levee and then a forward run back down the levee. We did this twice, and truth be told, most of the PAX seemed like they were #FeelingTheBurn in a physical sense by the time we were done. Some of the PAX may have also been #FeelingTheBern in a political sense as well, but it wasn’t relevant to the exercise & I am not a mind reader, so who knows.

    After this exercise, time was up. So we mosey’d back to the flag & did the count-off, name-o-rama, announcements & prayer. Turns out we had cranked out a little over 4 miles during the beatdown, which was nice for all the guys tracking for Run Ranger Run. High Rise had also brought out an FNG with him to the Beatdown. It turned out the FNG had wrestled back in high school with Kuch, so he was aptly named “Half Nelson.” Thanks for letting me lead, fellas. I appreciate it & I enjoy it.