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  • Turkey Day – Okwata

    9 Pax showed up for a Pre-Turkey Thanksgiving Feast Beatdown at the one and only Okwata. With 4 shovel flags planted, possibly a record at Okwata, the clock turned 0530, a brief disclaimer was given, and we were off on a mosey toward the mardi gras fountain….

    High knees and carioca around the fountain, circle up on the grass.

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles 10 fwd – 10 bwd IC

    Thang 1

    Double Shots with Jack Webb at the Barre

    1 merkin, 2 air presses in the peoples chair at the bar
    2 merkin, 4 air presses in the peoples chair at the bar
    ….
    ….
    10 merkin, 20 air presses in the peoples chair at the bar

    Thang 2

    4 Corners at Lakeshore and Canal

    Corner 1 – Cataline Wine Mixers IC x 10
    Corner 2 – Jump Lunges IC x 20
    Corner 3 – Shoulder Taps IC x 30
    Corner 4 – Squats IC x 40

    Mosey to the top of the levee for Disperse Indian Run
    Last Pax sprints to front, calls disperse and an exercise, all Pax run down levee to complete 3 of said exercise, then regroup at the top of the levee to continue Indian Run until all Pax get a shot at glory.

    Indian Run back to the House of Pain for Stations – Groups of 3

    Station 1 – Merkins AMRAP
    Station 2 – Pull Ups Amrap
    Station 3 – Bear Crawl Up Levee, 5 Plank Jacks, Bear Crawl down – Timer

    Mosey back to Shovel Flags

    Flutter Kicks IC x 20
    Tin Snips IC x 15
    LBC’s IC x 20

    Burpees x 10 OYO to seal the deal

    COT

    Count Off, Name-o-Rama, Announcements, Intentions, and close with a prayer to the Sky Q.

    NMM

    YHC and Da Parish completed Okwata, then gathered at Morning Call in City Park for Coffeteria, as we were scheduled to run the 5 mile Turkey Day Race at 0830. This is a truly manly accomplishment, and a feat only the likes of YHC and Da Parish could serve up. We were joined by the crew from the Dome Patrol, fresh off their victory with Stiffler’s Mom. Thanks for the great F2 Hawgcycle and Swampcock!

    YHC and Da Parish truly sealed the deal with an amazing 5 mile run at Tad Gormley, where we were joined by a number of other F3 brothers!

    Thanks for posting with me today, and for allowing me to be a part of F3. I am thankful for many things, and my F3 brothers are very high up on that list!

    SYITG!

  • Guilt training before Glutinous activity!

    With the looming phosphate injected turkeys, pork roast, hams, yams, oyster dressings, stuffed chickens, cornbread casseroles, pecan pies, pumpkin pies, dinner rolls, etc, etc, etc awaiting us on this day. 6 PAX managed to meet in the Gloom at The Scramble to burn some pre-calories before our most glutinous performance to come later in this day of Thanksgiving. With football, couches, conversations, naps and possibly a few toddy’s ahead we were all convinced the Scramble would make for a little less guilt as we journey out into our glutinous endeavors with hopes to only add a few unwanted pounds to later shred at another beatdown..

    Began with a light warmup

    20 IC Mummy kicks

    20 IC Butt kicks

    10 IC Good mornings

    20 IC Toe Touches

    Journeyed our routine path splitting into pairs as we chatted  about the day ahead.. 👏🏻 To Jose Moreno for making his 4th Post in a row and to OD for his return at the Scramble after his Virgin Post last week.. Look forward to seeing both of you in your progression with F3 👊🏻!! Zoolander also returned for his 2nd Scramble at which he and Jose chattered early about the recent soccer contest they had played and how the next game would be different from one to the other.. Guess it had something to do with one losing and another winning the contest.. Glad to see you guys leave it on the field 😬. Q had checked the Q sheet after awakening and noticed Chewy had signed up for future Qs, which usually means a fellow PAX could post before the next Q in which he did indeed coming in hot as routine, except this time with shoes and socks already equipped.. Garfield being the kind fellow of the PAX  allowed us to keep up while holding back his own Raines.

    The return allotted some time for the PAX to take too our 6 for 20 IC Flutter Kicks, 20 IC Superman’s, 10 IC scorpion 🦂 kicks, 20 IC Putin’s (American Hammers) and 20 IC Merkins..

    Well wishes to our Q of record Bushwacker who had to audible on this Gloom!!

    Thanks to Zoolander for praying us out into this day of THANKSgiving!!!

    Always enjoy the lead!!

    👍🏻👊🏻💪🏻✌🏻 Till the next Gloom

     

     

     

  • Three is the Magic Number

    Well Fight Club is destined to be a workout for three. It doesn’t matter who drives out or stops by for a random morning beatdown, we will always have three. YHC will thrilled to see War Eagle arrive, knowing that JV and Hawg were on the way, YHC was excited to bust out some Dora for the first Wednesday since the Fight Club launch. Alas, Hawg fartsacked for something called R3 (rest, relaxation, and recovery). Since War Eagle and Jingle Vader are part of F3 we got in a glorious three man beatdown this morning.

     

    WarmUp

    SSH – 27 (to remind War Eagle in his ugly sweatshirt that the Yankees still have more WS Championships)

    Hillbillies -20

    Arm Circles – 10 forward and 10 reverse

    Inchworms – 20

    Windmills – 10

     

    Hold a Plank

    YHC is terrible at holding a plank position*, so the Pax moseyed back to the start and held a plank for a while. During the plank we did some exercises.

    Shoulder taps – 20

    Annies – 20

    Peter Parker – 20

    *YHC is still horrible at holding a plank.

     

    Big Laps

    The Fight Club has a long sweet ramp up the levee that is great for a calf burning run. The Pax did 5 big laps up the ramp, down the stairs and around the parking lap back to the ramp. At the end of each lap the Pax did descending burpees to celebrate the completion of each lap.

     

    Bear crabs

    Bear crawl from one bench to the other and do 15 incline merkins

    Crab walk back and do 15 dips

    Repeat twice with 10 and then exercises. There was a great deal of complaining at this point in the beatdown. JV’s hands hurt and War Eagle complains like an Alabama fan would if they needed to play an LSU schedule. War Eagle’s complaints continued throughout the beatdown. Nothing makes a Q smile like some good complaints from the Pax.

     

    The OMV

    Mosey down to the Kenner OMV and take a seat on the wall while the Pax waits for our numbers to be called. Since the OMV is currently closed, the wait was longer than normal. Ended the first sit with some air shoulder presses and ended the second sit by holding our arms in the Al Gore position.

     

    Suicide Merkins

    The Pax crossed the road to the parking lot for some suicides between the light poles. At each light pole, stop and do 5 merkins at the first pole, 10 at the second, and 15 at the third.

     

    Lunge Walk back

    The Pax alternated between lunge walks and mosey at each telephone pole on the way back to the start.

     

    Mary

    Wife Pleasers – 20

    Hello Dolly – 20

     

    Circle up, Count Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for coming out to the Kenner for a beatdown and thank the Lord for the joys of salvation in Christ and community in the Church and our families,

    Rev Sox

  • Krazy Ivan Training at the Stomp

    It has been said that the only reason the World wins the GN is due to the Northshore presence.  Is that true?   Well then how would that explain a World victory at the 2019 Krazy Ivan?!   A GroupMe was sent to the Stomp runners to show up sleeveless and handsome.  Thank you all for getting that at least half right.

    The route would be similar to that of the Turkey Day Race.  North on Marconi, South at the roundabout, East to NOMA and up Lelong dr, back down through Roosevelt mall and sweep the 6s. Seal the deal with 10 burpees, 25 LBCs, 10 R Alabama Prom Dates, 9 L APDs.

    Counterama, Namerama, T-Claps to the Sky Q for the gift of the Day.

    Thank you for the opportunity to lead, SYITG

    Da Parish

  • Pre thang before Turkey day!

    The Gipper produced multiple members of the forty one club on this Gloom. With Turkey day fast approaching the Q wanted to make sure the PAX burned some unwanted calories in preparation for the gobbling of feast to be consumed in future days to come.. With many regulars out of town the Gipper still produced 5 PAX with Jose and the HAMMER making holiday week guest appearances on this brisk morning..  Arriving right on time after the gauntlet of 🚦🚥 YHC planted the flag and jumped into the warmup..

    20IC SSH

    20IC Hill Billies

    10 IC Good Mornings

    20 IC Windmills

    20 IC Toe Touches

    20 IC Butt kicks

    Moseyed to the old school house for a round of plank holds with ascending Merkins around the circle as each PAX bear crawled to and fro the flag pole to 5 and backdown. Picked up or things and moseyed to the parking garage. From the bottom we dropped for 5 Burpees back pedaling halfway up turning and sprinting to the next level and completed 10 Squats. R/R 3x to the top. Recovery walked down to the middle for cycles of 5 pull-ups at each end 4x using the rafters with Carioca, back pedaling and finishing with an all out sprint for the heart rate.. Moseyed to the south side of the court house for the finale. Broke into two groups for The W.A.S.H  series of 50 Wekins, 100 American Hammers, 150 Step ups and 200 Hip thrusts. Partners kept count as other partner Moseyed up the justice center steps with the completion of a Burpee at the top and returning to pickup the count. Moseyed back to the flag for the assist with the tables..

    Maverick started off the count with all the rest of the 41s  calling out and the senior of this day being our  elder Hammer with the sound of 43 and the reflection of actually being born before Star Wars…

    Much appreciation to the F3 brothers for posting on this holiday week as the Q prayed us out into our day..

    Thanks for the lead

    👍🏻👊🏻💪🏻✌🏻 Till the next Gloom!!

  • Thanksgiving Week Malaise

    Let’s get this holiday week started with a solid post in the Gloom of the Milestone Marsh!  At least that was the plan….

    After a brief Warm Up of SSH, Imperial Walkers, High Knees and Butt Kicks, YHC and Garfield made a round trip to the Lakefront and back to get the blood flowing at a brisk 7 minute per mile pace.

    Back to the AO, it was time for some Work at the Playground equipment.  The work included Australian pullups, Squats, Merkins, Rower sit ups, and Putins.  And then…that was it.

    YHC and Garfield chatted about Grey Fox sightings, Coyote sightings, the upcoming Krazy Ivan, working out on a track instead of running on the pavement.  We covered a lot of bases and solved a lot of the world’s problems.

    YHC prayed us out!

    Happy Thanksgiving, Men of F3.  We all have so much to be thankful for.

  • Turbo Charged

    Many thanks to Turbo Tax for rallying the PAX to post this morning for a soggy beatdown at Grandmas House. YHC was grateful and honored to see some old friends and meet some new ones.  Anyway – to the beatdown – the good Lord brought the rain, but spared us the Thunder…. thankfully, AC/DC was there to fill the gap…

    Warmarama

    SSHs through Thunderstruck, with a Burpee each time we hear “thunder!”

    To the Thang:

    Mosey to Steve’s Bus Stop (missed seeing Mr. Hollywood. Hope LaLa land is treating you well)

    7 Burpee box jumps

    10 Freak Nasties

    7 Burpee box jumps

    10 Irkins

    7 Burpee box jumps

    10 Dirkins

    Mosey to the bridge and partner up

    P1 bear crawls down the ramp, backpedals under bridge, and lunge walk up.  Sprint back.

    P2 cycles through 10 LBCs, 10 merkins, and 10 squats until P1 returns

    Swap

    All PAX duck walk down ramp, backpedal under bridge, and lunge walk up.  Sprint back.

    Mosey to fence on backside of trailhead building for tricep presses – 12x IC, rest, 10x IC.

    Mosey to flag for 2.5 minutes of Mary.

    COT.

    Thanks to Bushwacker for reminding us how blessed we are.  Grateful for the opportunity to lead.  Great seeing folks this morning.

    Happy Thanksgiving

     

  • No Sleeves, No Gloves, No Problem

    On the tail end of a surprisingly cold November week, four men proved their manhood by posting in the 45-ish degree gloom at Pontiff Park for The Uptowner.  The scheduled Q requested a sub days prior so YHC hopped on it as to commit to posting and help ensure the frigid-fartsack would not prevail yet again.  As the PAX trickled in, one could only notice some crazy dude walking up in beach-like attire….sleeveless, in shorts, no gloves, no hat….wait, that’s the one and only Jingle Vader!  YHC is always in awe of his tolerance to cold weather.  After exchanging a few stories to recap the frigid workouts throughout the week, the clock struck 5:30 and we kicked things off with a disclaimer followed by a quick warmup:

    Hillbillies x20, WM x10, AC x20, ISWx10, Plank Roll x15

    Circuit #1:  Next up, grab a small “good form” rock to work with before moving on to a larger one.  In an effort to avoid wet rocks and wet feet, we opted to stay on the pavement for:

    • Tricep Ext x10
    • Rock Overhead/Side Press to Opposite Knee x10 (Imperial Rock Press?)
    • One Hand Rock Curl x10 (use other had to balance/assist)
    • Squat x10
    • Rinse and repeat (all IC)

    Circuit #2:  Set small rock down, grab a larger “man maker” rock and return to the circle.  JV once again declined an offer of the extra pair of gloves YHC had five feet away….must be immune to the numbness that the rest of the PAX encounters with chilly boulders.  I’m envious.  This circuit would be w/partners doing the following:

    • PAX #1 – Inchworm Burpee w/rock press (small) x10 (Timer)
    • PAX #2 – Curl w/large rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last burpee round.

    Circuit #3:  Similar to previous circuit but different exercises

    • PAX #1 – Squat Press w/large rock x10 (Timer)
    • PAX #2 – Tricep Extension w/small rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last squat press round.

    Time to return rocks back to base, throwing in curls x10 with each one.

    Then burpees x10 to keep the blood flowing.

    Mary:  LBC x20, Dolly x20, Penguins x20, High Plank for 1 minute

    COT to cap things off.  As always, thanks for the motivation and giving YHC the drive to get out in the gloom.

    Tool

     

     

  • Bringing a Typical Uptown Beat-down to the Mothership

    Pre-Thang

    Gabrielle originally had the Q for this Mothership.  He had asked if YHC could take the Q.  Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Seal Claps x 15

    Hill Billies x 20

    Imperial Walkers x 20

    MC x 20

    Peter Parkers x 20

    Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other.  5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

    The Thang (Chipper Workout)

    Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

    Round 1

    • 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
    • to the fountain with 50 dips
    • to the first light post with 5 burpees
    • to the 2nd light post with 50 Hello Dollies
    • to the 3rd light post with 5 Burpees
    • to the 4th light post with 50 squats
    • to the 5th light post with 5 burpees
    • to the 6th light post with 50 leg raises
    • to the 7th light post with 5 burpees
    • to the 8th light post with 50 King Kong shoulder taps.
    • Then moseyed back about a quarter mile to the steps in front of NOMA.  Rinse and repeat.

    Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

    Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

    Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

    Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

    Each lap is approximately 0.5 mile.  In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

    While YHC was giving the instruction for the Thang, a lot of mumblechatter.  Triple Shift informed YHC with “that’s a lot of leg raises.”  The time was approximately 6:53 when the PAX started.  The goal was to finish all 5 rounds before 7:30.  YHC knew this would not be an easy challenge.

    Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round.  The PAX finished strong.  T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time.  YHC loved it because he would do the same.  Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge.  This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

    COT

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.