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  • In the Morning when you Rise Unwillingly – WHO DAT!

    In the morning when you rise unwillingly, let this thought be present- I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm? – The Meditations, Marcus Aurelius, Book 5.

    This pretty much summed up my feelings on getting out of bed this morning, and also serves as a constant reminder as to why to do so on a regular basis. After all, was I put here to sleep?

    After having an appropriate amount of fun at the game yesterday but having fallen victim to the bartender several times making my drinks a bit too strong, I was a little fuzzy, hence the counting.

    Warmup:

    SSHx20; Peter Parkerx14; Imperial Walkersx20; Grass Grabbersx14; Arm, Circlesx20; Windmillsx14 … or something like that.

    The rules: We are all happy that our Saints vanquished Philly and some of its loud obnoxious fans (F3 brotherhood excluded, of course) from the Crescent City. During the workout, if someone gets a little excited about the Saints and wants to let everyone know how much they love their Saints, they are encouraged to yell out “WHO DAT”, at which point the PAX, regardless of whether they are carrying a rock (or boulder, like Triple Shift), will drop what they are doing – not on Hawg’s bare feet – and do 6 burpees to celebrate the margin of victory. All PAX are encouraged to support the Saints in this fashion throughout the workout whenever they feel it’s appropriate.

    First St[WHO DAT!]ation:

    And we were off. An unexpected but enjoyable part of the workout was the regular cheers of Who Dat! while I attempted to explain the next station. Well done.

    Traverse the field, stopping at each tree to remember one of the Saints’ notable vanquished foes as follows. Bring your rock:

    5 burpees for the Buccaneers; 10 curls for Carolina; 15 second count Al Gore for Atlanta; 20 Merkins for Minnesota; 25 Rows for the Rams; 30 Elf on the shelves for the Eagles. People’s chair /plank for 6, and then head back doing the same thing swapping out the Curls and Elves on the shelf due to some mumble chatter.

    Second Station

    Finish the job, like the Saints finished off the Eagles in the playoffs after beating them during the season as well.

    11’s. Deadlift on one side, run 5 trees with the rock, and complete the movement with a clean and press.

    Finale

    Some quick abs, American Hammers w/ rockx10, Dying cockroachesx20 and lbc’sx20 oyo and Mosey quickly to flag to arrive right at 6:15.

    We prayed for Terrabyte and Mathlete and their family, Brad Brechtel, and several other F3 brothers and friends of F3 brothers.

    Total Who Dat Count: At least 10

    Honored to lead this group. T-claps to all for all the Who Dats and Triple Shift for regularly choosing the meteor that hit Arizona for his rock and refusing to quit.

    Thanks for letting me Q. – Kuch

  • Tribute to Terabyte at the Mothership

    F3 lost one of its own earlier in the week. Terabyte was a caring leader that pushed himself, and inspired other pax to become better. He will be missed.

    YHC stated that we will carry a flag for our fallen pax as we trudged through the AO. We will sweat, push ourselves, and feel pain. In this way, we will honor him, ’cause that’s what we do. 40 men, including 3 FNG’s, were ready to go.

    Brief disclaimer, then pick up the flag and mosey to the Great lawn for the warmup

    SSH IC x 52 (Terabyte was only 52)
    IW IC x 15
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 10 Fwd x 10 Bwd
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    Parker Peter IC x 20
    Mountain Climber IC x 20
    Recover, pick up the flag, and mosey….

    Stop just short of the Bridge at Lagoon Number 11 on our way toward City park Avenue
    10 Burpees OYO
    Mosey across the bridge and find an open space near City park Avenue
    Monkey Humpers IC x 20
    10 Burpees OYO
    Mosey along to the next open green space
    LBC’s IC x 20
    10 Burpees OYO
    Mosey to the entrance to NOMA at Lelong Drive
    Dying Cockroach IC x 20
    10 Burpees OYO (there was much mumblechatter by this time)
    Mosey to the Tree line near NOMA
    YHC asked how may burpees left? We have smart Pax! 12 it is!
    12 Burpees OYO which brings us to 52. But that doesn’t mean we can’t have more Burpees!

    Mosey to the Fountain at NOMA
    Dips IC x 20
    RL Step Up IC x 15
    Incline Merkin IC x 10
    LL Step Up IC x 15

    Dips IC x 10
    RL Step Up IC x 15
    Decline Merkin IC x 10
    LL Step Up IC x 10

    Mosey to the tree line
    Sprint to first tree and back – 5 burpees
    Sprint to second tree and back – 5 burpees – plank and wait for the six

    Starting at first tree, Burpee Broad Jump to third tree.

    YHC requested Triple Shift to help explain the next exercise. Triple Shift had previously introduced the Genuflect and YHC wanted to incorporate it in. Genuflect from third tree back to first tree.
    Left knee down, right knee down, left knee up, right knee up, then lunge walk one step. Now do two genuflects followed by two lunge steps, then three……etc.

    Mosey back to the Great Lawn for Mary:
    LBC’s IC x 30
    Tin Snips IC x 20
    Hello Dolly IC x 20
    Flutter Kicks IC x 20
    American Hammer IC x 10

    Plank for one minute
    Recover, pick up the flag, and return to the other flags for the COT

    Count off, Name-O-Rama, Announcement, and ended with a prayer.

    Welcome Bingo Knight, Offsides, and CareBear! Great job on the EH’ing guys! We have had big numbers at the AO’s lately, let’s keep it going!

    The Celebration of Life for Terabyte, aka Sidney Modica, will be held on Monday January 14th where visitation begins at 0900 with service to follow at 1030 at:
    Victory Fellowship
    5708 Airline Hwy
    Metairie, LA 70003

    If you have a flag or a ruck sack, please bring. Terabyte loved being part of F3, and we loved having him.

    SYITG





  • Mistletoes delivers his first Q

    Disclaimer. Initial chit chat. Wondered by Moneycat wasn’t here and then moved to the Mosey.

    Mistletoes prepared a vigorous series of exercises for us today. Much of it styled after his heavy weight lifting exercises. Started off with a 1/4 mile mosey around the inner track through the sundial. Moseyed to the foundry. We did a variety of new exercises at the foundry including jump pull-ups. Then we moseyed east to the hill between the track and Highland Road and did a series of gruelling repetitions from the base of the hill to the plateau at the top, involving burpees at the top and Merkins at the bottom. We started with 10 Merkins at the bottom then ran to the plateau where we did 1 burpee then down the hill for 9 Merkins then up to the plateau for 2 burpees and so on till we did 10 burpees at the plateau. Simple. Nothing to it. Mosey to the sundial. Did side squats in a circle around the sundial. Moseyed back to the roofed area and did 6 or more minutes of Mary.

    Had our Circle of Trust time, Namorama and final prayer. Mistletoes, Shaengo, Duracell and Worms met at CC’s by Perkins Row for Coffeeteria. A great beatdown by the Mistletoes!

  • North Shore Chest & Core (I Think I’m Gonna Be Sore)

    QIC takes some pride in the idea that a Saturday beat down with Bushwacker as Q is going to be fairly intense (even if that idea is only in my head). F3 means different things to different guys. For some, it’s a great workout with some great motivation. To others, it’s having fun hanging out with fun guys who share similar values. And yet to to others, it’s an opportunity to lead and be lead, while setting an example and support for their brothers. To YHC, F3 is all of that and more! It can be said that there is a duty to the men who get out of the sack to meet the gloom for the Q to provide value at any given AO. How much value did you find today……?

    Pre-THANG FOREPLAY

    Rolling in a few ticks behind schedule, YHC was grateful to run into a healthy pack of pre-thang PAX on the return trip of their 2 mile tour.

    WARM-O-RAMA

    15XS each IC:

    SSH

    High Knees

    Good Mornings

    Butt Kicks

    Windmills

    THANG

    Four Corners: Girod, Claiborne, Marigny, Lakeshore

    1. (with a nod to Shooter) 25 Burpos
    2. 20 Burpos, 25 Rower Sit Ups
    3. 15 Burpos, 20 Rower Sit Ups, 25 LBCs
    4. 10 Burpos, 15 Rower Sit Ups, 20 LBCs, 25 Heal Pulses

    Burpee Mile: 12 Burpees followed by a run up Marigny x4

    Mosey eastward for…

    Captain Therkin:as opposed to how it was SUPPOSED to go with 1bigboysitup for every 4 putins with 5 merkins between each set…

    we did 1 merkin for every 4 big boy sit ups with 5 putins between each set…SORRY GUYS

    PAX did some semblance of an Indian Run back to home plate where we did…

    Circle Burp:While doing constant high knees, each man in turn called “down!”, whereupon the PAX dropped for a burpee. Continued until each had a turn.

    MARY

    x10 r foot on l knee, reach l elbow to r knee FLAPJACK

    25xs:

    Dying Cockroach

    Leg Lifts

    10xs:

    (Bastardized) Cockroach Resurrection…just for Tanked Up

    Crunchy Frogs

    V Ups

    30 seconds each:

    Plank

    Chill Cut Plank

    Mission Impossible Plank

    Left Hand Plank

    Right Hand Plank

    Plank

    COT, NAME-O-RAMA, PRAYER

    Russo prayed us out.

    I hope I brought value to this day for all of you gentlemen. I am humbled by your allowing me to lead you into battle!

  • Yes, but before you were Grandma’s boys….

    like a day before…you were Good Ole Boys. See proof below.

    good ole boys doing air presses
    circa Jan 09, 2019 6:00am


    Conditions: dawn-ish, cool, wind – 2 knots out of the northwest

    Disclaimer: Ich bin kein…

    Warmup: all 20xIC; side straddle hops, toe touches, imperial walkers, good mornings, arm circles, smurf jacks, ice-skater hops, hill-billys, lunges, squats, air-presses(maybe)

    Mosey to the Taj-Mahal : ladder run; frontward, backwards and laterals

    Then circle-up by the US flag, for bear-crawling, crab-crawling, and inch-worming, mixed in with various exercises of choice

    Mosey to the Justice Center parking garage, top deck, for sprints.

    Mosey back to the trail-head for three minutes of Mary

    Bushwacker leads us out with a prayer. RIP our Southshore F3 brother Terabyte

    Thanks for letting me lead. A good time was had by all who “showed-up.” Although some(one) didn’t get off the bus.

  • Jacked Up For Success

    On 10 Jan, the wind was up and the temperature was down. But that didn’t stop FroZone, T-Square, Short Bus, and Thighs from reaching our goals.

    After a short warm up and stretch, we embarked on 3 areas of progress.

    Jacked Up For Success

    • Side Straddle Hops – 40
    • Seal Jacks – 35
    • Plank Jacks – 30
    • Crossover Squat Jacks – 25
    • Smurf Jacks – 20

    Escalator To Our Goals

    We did the following TWICE around Mel Ott Park.

    • 10 – Derkins
    • 15 – Burpees
    • 20 – Merkins
    • 25 – Bobby Hurleys
    • 30 – Box Toe Touches

    Abs Ring of Fire

    A PAX did an exercise while the rest were holding our feet 6 inches from the ground. When they finished, the next PAX in the circle performed the exercise. We kept rotating around the circle until each did all of the below.

    • Flutter kicks – 10
    • LBCs – 10
    • American Warhammers – 10
    • Hello Dollies – 10
    • Super Crunches – 10

    After a quick final stretch, we moseyed back to the flag and formed our circle of trust.

    It was a good burn, but the cool air kept us looking forward!

  • Burpee Jacks at the Birdcage

    Pre-Thang

    27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Fountain of Youth and did the following in cadence:

    SSHs x 20

    Windmills x10

    Overhead Claps x 10

    Seal Claps x 10

    Slow Low Squats x 10

    Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.

    Partner Workout

    Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.

    Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

    Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.

    Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.

    Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.

    Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.

    When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.

    2 Minutes of Mary

    Flutterkicks x 20 IC

    Dying Cockroach x 20 IC

    Moseyed back to the flag right at 6:15 a.m.

    COT
     Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.

    Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong


  • Grandma’s Boys

    Another day in paradise at Grandma’s House.  The Tuesday beatdown that started it all here on the Northshore has had relatively low turnout lately, but the company couldn’t be better.  Grandmother-regulars Chewy and Shooter both posted and reminded YHC of the high quality of men F3 seems to attract.  We’re all works-in-progress, but these guys seem to be a bit ahead of the curve in terms of their attitude, priorities in life, and the standards they set for themselves and others.  Getting up early with guys like Shooter and Chewy is one of best things about F3. (Quick aside, YHC has not seen the movie that loosely inspired this post’s title and so can neither endorse nor dismiss it. We’ll need Choppa to come back from his extended leave and give us a full breakdown and analysis.)

    Alright, let’s get to it before Einstein cranks out his backblast and makes my tardiness even more apparent (couldn’t beat Pik though, that man is too quick!).

    Warmorama: Good Mornings, Abe Vigodas, Toe Touches, IW’s, SSH, Butt Kicks, all at or around 20x IC.

    The Thang:
    Zoolander’s challenge seems to have single-handedly resuscitated ISI and, since the 1st, we’ve all become a bunch of running fools.  So first thing up was a run to the tunnel and back, rounding the block to make it an even 2 miles.

    Next up (and last up), was a routine, running to the following stations:

    • Up to the top of the stairs for 10x merkins
    • Down and over to the benches for step ups with knee raises 10x (5 ea. leg)
    • Run the corridor to the end for Mountain Climbers 10x IC
    • Over and up to the stage for Plank Jacks 10x IC
    • Hop down and to the wooden platform for LBC’s 10x IC

    Then back to the start, add 2x to each exercise.  Again and again until time expired.

    COT and Chewy prayed us out.  Thanks guys for the steady inspiration – it’s always an honor to be in your ranks!

  • Got TAXES??? Here’s a Beatdown

    With the new, recently constructed, tax payer funded workout equipment at the Mandeville City Hall playground, YHC decided it was time to take full advantage of it’s convenient location. Funny thing is, this new equipment is about 15 lunge walk paces (we found that out today) from where Shooter plants his American Flag and where we form our COT, so it’s almost as if the equipment was meant for F3 Northshore. And this hasnt been lost by our group, as nearly every week we have utlized it and have even joked about who it was intended for.

    WARMARAMA

    SSH, HK, BK all IC x 15. Lunge walk to end of cars (thanks, EiEi, for parking nearly to East Causeway Approach)

    THANG

    Off we go…our routine 5k through the gloomy streets of Old Mandeville and Sunset Point.

    POST THANG

    We all pay taxes, RIGHT? Ok, let’s enjoy the fruits of our labor. PAX lunge walks about 15 paces to F3 Workout Equipment at the Mandeville City Hall.

    PAX rotates through all of the equipment. Presses, Pull-ups, Merkins, Freak Nasties, Knees to Chest…heck, I dont even know the name of those things we were using, but it felt good.

    MARY

    Putins x 20 IC, Crunchy Frogs x 10 IC, Freddy Mercs x 20 IC.

    Countoff, COT, and thanks to Zoolander for praying us out.

    Many thanks to the men of F3 Northshore for following my lead and always inspiring me to become a better man.

  • The Skinny – Challenge to Change

    I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”!  If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!

    Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk!  The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.

    Q had pax break up into 2 groups – Mosey to the levee.  Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.

    Circle Up for warm up: All in Cadence

    SSH x 16

    Toe touch down 3 count up rep count

    Side lung x 16

    Windmill x 16

    1st Initiative x 2

    • 5 squat jumps
    • Sprint up the levee
    • Walk down the otherside
    • 5 Switch Leg Jump Lunges
    • Sprint up the levee
    • Repeat

    45 sec plank

    2nd Initiative x 2

    • 5 Merkins with double climber (both feet to chest)
    • Sprint up the levee
    • Walk down the other side
    • Repeat 5 Merkin/Double climber
    • Sprint up the levee
    • Walk-down
    • Repeat

    45 Sec Plank

    3rd Initiative – 6 – 1 to

    • Start with 1 Burpee
    • Bearcrawl Up the levee
    • On top of the levee 5 PlankJacks
    • Run Down Backside
    • 5 Shoulder Press
    • Quadrafilla (run backwards up the levee)
    • On top of the levee 5 PlankJacks
    • Run Down Frontside
    • Repeat starting with 2 Burpees, 3 Burpees, 4, then 5

    4th Initiative – Partner Up x 4 (each Pax flip flops activity)

    • Partner plank taps x 5
    • Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
    • Both Pax completes 3 Jump Squats
    • Run down the levee
    • Repeat until both have wheelbarrows up  2 times

    5th Initiative – Accountability EMOM (Every Minute on the Minute)

    • Q set the timer 5 running minutes
    • 5 Decline Merkins
    • Run up and over levee
    • 5 Prisoner opposite leg up downs
    • Run up and over levee
    • Any time remaining on the minute is rest – Start again 2nd minute

    Q stopped the Pax at 4 minutes as we only had 5 minutes to return

    Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.

    30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.

    Count off – Name O – Announcements – Intentions

    Prayer – Take nothing for granted – give thanks as well as give service to others.  Open your heart to giving and receiving forgiveness.

    Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.

    Thank you Yankee for staying to help put the Pax name list together.

    On top of the levee 5 PlankJacks

    Run Down Frontside

    Repeat starting with 2 Burpees, 3 Burpees, 4, then 5