The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasn’t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called “pinball.” Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…
The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.
The cone is supposed to be in the paint? You can’t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… let’s just play…
A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.
Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.
January 24th, 2019. Only 40 days until March 5th – Mardi Gras! And what better way to celebrate than a traditional Okwata 40?!? Even better, its a blustery sub-forty degree day at the Lakefront (YHC’s car said 37 degrees – but that didn’t account for the gales). Good Times!
8 hearty PAX braved the chill. Some, like YHC, were bundled in full winter (aka “Marlin”) gear. Smooth managed to have his entire face covered, while DaParish seemed to be sporting some fancy earmuffs. Then, of course, there was JV wearing his tank top and calling the rest of us a bunch of cowards. Disclaimer issued – including warnings to try and keep warm – and we were off.
Due to yesterday’s rain, and with Surge’s strong urging, YHC modified the 40 in an effort to keep our shoes dry. PAX moseyed down to Canal Street and over the levee, seeking shelter from the wind. Instead of over-and-back, we would instead just do up-and-down, always staying on the sheltered side of the levee. Other than that, its a traditional 40: 10 exercises, each done in 4 sets (40 sets!). In between each set, up-and-down the levee (40 trips up the levee!). Each set is 10 reps (40 reps!). When PAX finishes his set for one exercise, keep repping or plank until the 6. No rest until everyone’s done. The exercises (and some 40-themed Mardi Gras trivia that helped keep the PAX entertained…..):
Burpees first, of course.
Penguins. 2nd Modification: lets do the reps at the top of the levee rather than the bottom. Sure its windy up there. But its a heck of a lot dryer.
Did you know there are 40 parades in February (from Chewbacca through Muses)
Low Slow Squats.
Per NOLA.com in February 2018, there are 40 marching groups too. YHC doesn’t fact-check, just reports.
Cross-fit Merkins
Who remembers Mardi Gras 40 years ago? That’s right – the 1979 Police Strike!
Peter Parkers
Bacchus 40 years ago? Ron Howard.
Bacchus XL? The one, the only Hulk Hogan
Bacchus this year? 40 year old Jensen Ackles.
Box Cutters
Who’s playing Endymion? 40 year old Flo Rida.
Lionel Ritchie – hit the charts with Sail On 40 years ago
Lunges
One Krewe turns 40 this year. No one could guess it. And YHC was not surprised: Krewe of Bilge from Eden Isles.
Plank Walks
Did you know…. (apparently JV did, as he tried to correct YHC): King of Comus and King of Carnival (not King of Rex…) meet at 40 minutes past 9:00 on Mardi Gras night.
Mountain Climbers
LBC
Mosey back to the flag – which was leaning with the wind, but still standing. Thanks to Cowbell for his constant encouragement for all the PAX to keep after it; keep pushing up the levee. Nice work M-Bop! Remember, the workouts get easier, because you get stronger! Great to have you out with us.
Fast trip through announcements (RRR), intentions and prayers. Then fast mosey back to cars to start the long process of thawing toes. Thanks everyone for letting me lead.
Thanks to Gabrielle, YHC had a different take on his usual Stomp-and-Sprint workout. So Tuesday am, time was right to give it a test run. I think it has some potential, but needs some help. We will definitely try again soon.
12 PAX gathered in the gloom. Nice to see a good sized crowd on a Tuesday am – thanks, brothers! Warmer than expected, causing YHC to regret the choice to bundle up. Oh, the fun of winter weather cycles in NOLA. After a disclaimer, the PAX set off for 30 minute run: meet back at the track at 6am.
Not surprisingly, Smooth, El Guapo and Mahatma took off to the front. Even less surprisingly, Mr. Freedom-Hammer himself decided he didn’t want to hang back with El-G or M-Ice, and bolted. Smooth sure can fly. YHC enjoyed the chance to catch up with Sesame Street – I wish I had his dedication when travelling. 5 days in NOLA and 4 workouts. Nice work!
Back at the track at 6am (Hawg straggling in late at his 11:45 pace), we gathered to try Gabrielle-themed workout. Split into groups of 4. 3 of the 4 take their position on the track roughly 1/3 apart from each other for a sprint relay. The 4th toes the line to get ready….
Position 1: 25 LBC
Position 2: 25 PJ
Position 3: 25 Merkins
Go… PAX sprints to the Position 1. Tag, you’re it! PAX from Position sprints to the next spot, while the arriving PAX does the exercise and waits for the relay to come back around. That’s the cycle. Sprint when its your turn, do your exercise on arrival, and wait. As YHC says – needs a bit of work, but everyone got 3 or 4 sprints in before we headed back to the flag.
COT ends with our count-off, name-o-rama, and close with a prayer to use the gift of Tuesday, January 22nd wisely.
I know what you late 30, early 40 F3 brethren who use to listen to Naughty by Nature are thinking.. However, let’s keep this PG13 and call it “Other Positive People”, “Old People Power”, “Obvious Pure Perspiration”, or simply makeup your own acronym of sorts and roll with it..
Prethang
YHC and Steve arrived 1 min late for the prethang as we stopped at every red light along 190, which will soon have additional lights to impede our journey north to the Gipper from Ole Mandeville. If you listen to 43 feet F3 podcast, one must agree as Dredd has stated in the past of this PULMAN. Turning these lights to blink yellow until after a reasonable flow of traffic begins to mount would be one suggestion, attention to any traffic light engineers in the audience.. Uoon arrival Moby informs us the PAX has already begun so we Mosey to catch-up as they make the halfway turn.
Warmup
All IC to 15 Imperial walkers, Hillbillies, Butt kicks, SSH, Mummy kicks and Toe Touches..
Thang
Inspired by talking with Gabrielle (#KrazyIvan VictoryMember) at the Barly Oak at Saturday’s F2 Q decides to keep the workout with all partner routines. PAX Mosey’s to the Taj Mahal for the O.P.P. This consists of P1 holding arm chair doing overhead claps, while P2 does Plank Jacks to 20. Partners switch and then on to the next Peter Parker’s followed by Parker Peters. Up the ladder and down the ladder then R/R… Q has a proud moment noticing Turbo has begun to perspire.. Whenever, I lead this is certainly a goal of mine which rarely is achieved so 👏🏻 to the man above for the 70 degree 100% humidity Gloom which surly assisted with this task.. Upon completion we journey to the justice center for B.O.M.B.S, (50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy sit-ups 😩, 250 Squats) keeping count cumulative while P1 did exercise P2 moseyed up the stairs and down the ramp. This was pulled from another PAX who seemingly never gets tired Tanked up, but also who fortunately the Q paired up with 😬.. Trying hard as I may to gas this animal it is with great disappointment that I fail… With Steve, Ringo, Einstein and Barely Legal pushing the Q on the run up the stairs and down the ramps, YHC quickly realizes that no matter how much better he thinks he his there is always room to improve.. Appreciate the push Brother’s!!
With time quickly aproaching first team that finished assisted the other team with completion of the counts to respect the time. Moseyed to the flag to close.
countarama, namarama, COT
Tanked up prayed us out with thoughts of striving to always be difference makers and light to those in darkness!! Appreciate you Tanked up (#wolverine)
Always enjoy the beatdown and F2 with the PAX at the Gipper!!!
15 somber Pax showed up for a cold beat-down after witnessing an egregious no-call that sent the hometown team packing. Quarter Pipe summed it nicely upon arrival by yelling “we were robbed”. But after a quick disclaimer we moved forward (we must)…on to the light posts for the warm-up:
High Knees to the 1st light post then 3 burpees
Butt Kicks to the 2nd light post then 3 burpees
Leg Kicks (damn you Zuerlein) to the 3rd then 3 burpees
Bear crawls to the last with 3 burpees
Then a quick circle-up before taking to the track:
20 SSH, 20 MC, 20 HB & 20 PJ
Quick run to the rows breaking up in four groups: Rows, 12 Burpees as the count, merkins & squats with group one on the rows getting crop dusted by G-spot sending a few crawling off for air. After all groups rotated, back to the track for an Indian run.
Stopping by a light post – 10 burpees w/three merkins each for 30 total
Back to track with a hands up indian run to the fountain benches:
Cutting back through the course and over the bridge for one last Indian run back to the light posts. With two minutes to spare a round of bear crawls & crab walks over a couple acorns then back to the flag.
Name-o-rama, announcements (South Shore Ivan Victory) & prayer with MLK’s quote: “Life’s most persistent and urgent question is: ‘What are you doing for others?’”
Upon arrival, most of the PAX aired grievances about how the Saints were robbed. This will probably be a topic of F3 discussions for many beatdowns to come.
WarmaRama:
Good Mornings, Windmills, Arm Circles, Imperial Walkers, Toe Touches.
YHC kept getting a few of the warm up exercises mixed up, but thanks to the PAX for helping keeping everyone in line.
Pax then moseyed to the tunnel.
1st routine: “4×4” – YHC called for 4 rounds. Group 1 did bear crawl down the slope of the tunnel, jogged the flat bottom part, then sprinted up, and repeated on the way back while group 2 did AMRAPs of 4x4s (Burpee to Plank, 4 Merkins, 4 Mountain Climbers). Doing 4 rounds proved to be good in theory, but just after the first round, YHC and Pax realized it had to be modified. It was taking too much time and losing our form, with many more fun and games planned. So, YHC called an audible after only Round 1 and Pax moseyed on to the next routine, but not without vowing to the 4×4 gods that we would be back.
Next we moseyed to the bus stop/benches and did 10 Box Jumps, 10 Merkins, 20 Step-ups, 10 Derkins, 20 Lunges, and 10 freak nasties. Pretty uneventful, but a good routine nonetheless.
Next we moseyed over to the flea market area.
Next Routine: “Dora 1,2,3”- Pax coupled up and had a team goal of 100 merkins, 200 LBC’s, and 300 Squats. Pax alternated where 1 team member did sprints while other team member continued towards team goal. YHC and Pax lost count only a couple times.
Finished just in time for Circle of Trust.
One Pax mentioned that he “got his money’s worth” out of YHC’s VQ. Although these workouts are Free, YHC chooses to believe it was a positive comment.
Shooter prayed us out.
Special thanks to those who supported YHC today for my VQ and thanks to all of our F3 guys who inspire and keep each other motivated during each workout.
Everyone got to meet my Sandy this morning (or honeymoon Sandy as Ringo called her because we can only assume that she will never be this light again.) Sandy is a 45 pound sandbag. Sandy was supposed to make her appearance with me the day before but you know what they say about newlyweds, they hardly ever get out of bed.
We started by doing a quick loop to get in our miles for the ISI. As coconuts stated, it’s mandatory for the month.
Upon returning we warmed up with a long shoulder series since we would be hitting that hard. After a couple of merkins we got started.
Sandy is very clingy. She won’t do anything by herself. So since I wanted to give her a tour of Grandmothers House, we had to carry her. We formed a line and made a loop down the pavillion, up the stairs, and back.
Then I wanted her to get to know some of the guys individually. While we circled up and performed 10 squats, merkins, and LBCs in a continuing sequence one PAX grabbed Sandy and went up the stairs and back. Rinse and repeat until we all went.
I still wasn’t entirely sure that Sandy was feeling the love so all of the men formed a plank line where a “tunnel of love” was formed. We pulled Sandy through the tunnel and back three times.
The rest of the workout continued to involve Sandy, the stairs, and loops.
We concluded with some Mary and 15 burpees because why not?!
Sandy will return soon, but King cake season will not be kind to her. So try to not make her feel so bad when you see her again. She’ll definitely have put on some weight.
A beautiful, crisp Saturday morning for the Mothership, with a quick disclaimer we ….circled up.
For the last couple of weeks, YHC has been thinking about events that have occurred in our F3 family. These include Terrabyte’s passing, illness with our F3 brother’s loved ones and the impending closure of Morning Call and loss of employment, at least temporarily, for our faithful waiter, Mike. As YHC was preparing for his Q at the Mothership during the week, YHC noticed an old favorite movie had been added to Netflix, Black Hawk Down. This film is about the Battle of Mogadishu in Somalia in the early nineties which resulted in the death of 19 American Soldiers, YHC noted some explicit themes in the movie such as “No Man Left Behind” and “We fight for the man next to you”. There was also some implicit themes including no man is on his own. Clearly, all of these themes are echoed in the F3 credo “Leave no man behind, but leave no man where you found him”. So in honor of the 19 American Soldiers who died in Mogadishu and all of our F3 Brothers going through tough and uncertain times, this Mothership beatdown will have no OYO exercises. One other note on Blackhawk Down, in the movie there was multiple references to “chalks”. After some quick research with the source of all sources, Wikipedia, a “chalk” in military terminology is a group of troops (think platoon) in an airborne assault. PAX, count off 1, 2, 3, 4 and form up into Chalks 1, 2, 3 and 4. This will be your group throughout the workout. Each Chalk designate a Chalk Q and grab a Flag.
Mosey to Great Lawn for Warm Up
Form rows of by chalk starting with Chalk 1 then Chalk 2
followed by Chalk 3 and 4. Chalks try to
stay in formation Let’s begin:
All exercises until Q yells Halt
Walking Soldiers
High Knees
Butt Kicks
Carioca
Circleup for additional warm-up:
Self Love I/C X20
Imperial Walkers I/C X20
Hillbillies I/C X20
Form your Chalks into
circles on the Great Lawn for the next thang… Bear Crawl Ring of Fire:
Bearcrawl Counter-Clockwise till Q yells halt
10 merkins in ring of fire fashion starting with
the PAX to the left of the Chalk Q
Bearcrawl Clockwise
10 wide merks Bearcrawl Counter-Clockwise till Q
yells halt
Let’s increase the difficulty!
Boo Boo Bearcrawl Counterclockwise Right Leg Up
10 staggered right merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Boo Boo Bearcrawl Clockwise Left Leg Up
10 staggered left merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Chalks grab flag, form columns and march to road in front of
Storyland. Line up chalks in four
columns facing towards museum for Indian Runs to Fountain.
At Fountain circle up staying with your Chalk for Red Hot Chili Pepper:
Right Leg Step Ups x 16; Decline Merkins x 8; Left
Leg Step Ups x 16; Incline Merkins x 8
Right Leg Step Ups x 12; Decline Merkins x 6; Left
Leg Step Ups x 12; Incline Merkins x 6
Right Leg Step Ups x 8; Decline Merkins x 4; Left
Leg Step Ups x 8; Incline Merkins x 4
Right Leg Step Ups x 4; Decline Merkins x 2; Left
Leg Step Ups x 4; Incline Merkins x2
Next, down Lelong Drive for more Indian Runs in Chalks. T-claps to Chalk 3 for hanging back to keep their chalk together. Now you’re getting the idea!
Mosey in Chalk to side of NOMA and partner up in Chalk for
O.P.P.
One PAX does OH Claps (O) in People’s Chair (P) while the
other PAX does 20 Plank Jacks (P) Flapjack till Q yells halt. These were done in 2 count cadence. Let’s try to stay together on cadence Chalks!
Time is running out so grab Flags and mosey in Chalk columns
to great lawn for:
Quick Mary:
Flutter Kicks I/C X20
Hello Dolly I/C X20
Times up so circle around Flags in Great Lawn for CoT
Count-Off, Name-o-rama (1 FNG who was named Twin Span as he’s
from Slidell), Intentions and Prayer.
T-claps to all the PAX who did the daily double, the
Mothership and Krazy Ivan. Southshore brought
the Freedom Hammer home!
Thank you PAX for embracing the Beatdown’s theme of no man
is “on his own” in F3. As we all go
through life’s ups and downs, it feels good to know that we have our F3’
brothers to watch our six. We are truly
our Brother’s Keeper!
NM Moleskin
For 4 years, the PAX have been enjoying F2 and F3 at the Morning Call in City Park after the Mothership. For most if not all of those coffeetaria’s, we have arrived to ice cold water to refresh us and been served “Hot” au laits, “Cold” iced coffees and for a brave few “Hot Black” coffees by our faithful waiter Mike. We all know that this past weekend was the last for Morning Call and there is some uncertainty whether Mike will come back with Café du Monde. Even if he does, he will be out of work for at least a month. So in true F3 fashion, an operation was drummed up. In a short week, what became known as Operation Big Tip was put into full effect to thank Mike for all of his service to the PAX. The PAX raised $349 for Mike and a Framed Picture signed by the PAX was delivered at Coffeetaria. YHC even noticed a tear in Mike’s eye. The PAX should be proud of their efforts. This is the best of F3.
After the Pax chose their rock, we moseyed to the football field, circled up and performed the following excercises, rinsed and repeated with a lap around the track after each set.
Thrusters – 20, Curls – 20, Triceps – 15
The pax then slow moseyed to the goal line on our side of the football field, and partnered up for the following:
Partner 1 sprinted approximately 50 yards and back while partner 2 did the following excerises with their rock. The partners switched after each exercise until completed.
Squat Thursters, Curls, Triceps, Low Slow Squats
We rinsed and repeated with the following exercises:
Goblet Squats, LBCs, Curls, Triceps
Once completed, the PAX circled up for some MARY to close the workout. Exercises completed were as follows:
Despite the Krazy Ivan Rules Committee’s best efforts to confuse and disorient the Southshore PAX into (1) not showing up; (2) showing up at the wrong time; (3) showing up at the wrong place; (4) wondering whether an event actually was going to take place; and (5) thinking that even if the event did take place the whole thing would be a waste of time and money due to its apparently lack or organization and rules, the Southshore PAX (with the notable exception of Jadeveon and Mulligan who are both easily confused and dissuaded as well as RY who is exceptional at making excuses) managed to not only show up but to capture the Freedom Hammer with a convincing 401-340 victory. It was windy, it was cold, it was completely stupid and utterly pointless. It was also colorful with PAX displaying their personalities for all to see with their choice of tank top as well as chest and back hair grooming choices. Most of all it was an epic good time with another impressive display of middle distance running from the Southshore’s Smooth who crushed the competition and established his position as F3NOLA’s premier all season runner having won the Gnarly Nutria over the Summer and now the Krazy Ivan in the Winter. Lots of friendly competition and some quality F2 afterwards made all 10 minutes of organization and preparation worth it.
Here’s how they ran:
Smooth
In Time
TurboTax
Cavalier
Astro
Left Cheek
Mahatma Ice
El Guapo
Hawgcycle
Shorty
The Hammer
Rudy
Steve
Catfish
Bushwacker
Zoolander
Butt Splice
Suckles
Sogo
Bongo
Hose
Shooter
Woz
Chewy
Heisenberg
Rev Sox
Gabrielle
The Pelican
Grundy
Fracsac
Jose Mourhino
Barely Legal
Pai Gow
Mambi
Da Parish
Hokie Pokey
Also making cameo appearances for a lap a piece: EiEi, Einstein and Ocho.
Special thanks to The Manny and his lovely assistant, Mary, for scoring the finish and tabulating the results using the Krazy Ivan’s proprietary algorithm.
Thanks for coming out for the Krazy Ivan guys. Take care of the Freedom Hammer, Smooth. The Northshore PAX wants it back next year!
