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  • some guys exercising

    YHC came in hot at 5:31, shot out the shortest disclaimer in F3 history and six men hit the soggy road running. A quarter mile or so later the Pax pulled on to the neutral ground for a warmup COP.

    all in cadence

    SSH x 20
    LSS x 20
    Merkins x 20
    Hllbillies x 15
    Peter Parkers x 15

    Lining up for ELEVENS! -distance 3 trees
    start with 1 (each leg) jump lunge, run and 10 burpees

    After some heavy breathing and a silent 30 count from Cowbell, the Pax was on the move again to the Foundry

    Six men, six exercises

    10 holy craps (aka walking plank) had the count
    pullups on the monkey bars
    hip slappers
    inverted row
    dips
    pullups

    Rinse and repeat

    Slow mosey to the track.

    The Pax rejoiced that we were out of time to do the planned 1000m of Hades, but grumbled nonetheless at the 100m sprint the Q chose as replacement.

    Circle up for a quick DJ style 3.5min of Mary
    all in cadence

    Dr. Ws x 10 (YHC)
    Crunchy Frogs x 20 (Shorty)
    Flutter kicks x 20 with arms up (Cowbell)
    LBCs x 20 (Kimchee)

    To the flag for the COT.

    It’s Lent – pay attention.

  • Moby at the Trailhead

    A beautiful morning provided our men a great way to bond and work out like a well oiled machine. A FNG joined the ranks and he pressed hard to stay with the pack. At the end of the session we named our friend which will be provided at the end of the post.

    Warmup–15 reps in cadence-side straddle hops, windmills, imperial walkers, mummy kicks, split jacks, squats

    The Thang- the team spent 7 performing a jog/exercise routine performing various exercises such as leaps, butt kicks, lunges–thanks Steve giving me hints during the jog portion. You my buddy!

    From there we crafted a 10-1 routine with cinder blocks, merkins, and squats. A routine I plagiarized from our fearless member-Turbo.

    After that fun we did a short mosey to the trailhead where the team went 5 rounds of Butkus excercises. In essence,1 minute rounds of Rocky Balboa hops. Einstein and TankedUp were in such perfect unison their steps sounded like a bad ass  military unit.  I sort of felt like Ali dancing in the ring.

    The team closed out the thang with a merkin, bear crawl, and run routine for a solid 7 minutes.

    Warm Down–a short warm down routine featuring Jane Fonda’s

    In closing we had fun with our FNG… Through our short talk it became obvious our friend must be named Moby Dick!! If you want to know the rest of the story we hope you join us next week for the “non written” explanation!

    In closing, Einstein led the PAX in prayer and off we went!

     

     

     

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  • B.O.M.B.S Away!

    After many days and more sleepless nights of relentlessly preparing for what I prayed would be a perfect VQ, I woke up to a beautifully, wet, muddy and demeaning Gloom, courtesy of the Birdcage. Nonetheless, 16 strong braved the weather and duck-filled fields to get covered in sweat and dirt.

    The Thang:

    • Disclaimer
    • “Side Straddle Hop” x 25
    • Two lines of a “Burpee Catch Me If You Can Indian Run”
      • Enough for each Pax to get in one set of 5 Burpees
    • “Global Warming” where the ducks most certainly left some treats behind for us
      • Mixed in with…
        • Peter Parkers x 25
        • Imperial Walkers x 21…  –  hope to get better at the whole counting thing
        • Arm Circles Forward x 20
        • Arm Circles Back x 20
        • Monkey Humpers x 20
      • (All done while a park employee surely sat in his truck recording the 16 strange men dancing in a circle)
    • Mosey back to light posts
    • “B.O.M.B.S.” – I severely underestimated how long this would take us. When I look at the numbers again, I’m not sure why. Timing adjustments will be made for my next Q!
      • 50 Burpees
      • 100 Overhead Claps
      • 150 Merkins
      • 200 Big Boy Sit-Ups
      • 250 Squats
      • (pairs who finished early started a second round)
    • Workout Complete
    • Successful name coup by Breitbart mid-nameorama. Bold move. Bold indeed.

    Pumped to have lost my V-card and looking forward to the next Q!

    Words of wisdom to anyone planning their VQ:

    • You’ll need to take off an entire day of work to go through ALL the exercises on the F3 site.
    • Run through your full workout ahead of time so you know what you’ll actually be able to fit in. Should have listened to Reverend on this one!

     

     

  • Tunnel of Pain, Re-Revisited

    Those among us, who may indeed be few, familiar with a certain Metallica E.P. released in 1987 may appreciate the title aptly given to this workout.  For those who are not… “I GOT SOMETHIN’ TO SAY!!!….”

    Prologue: Mosey to fake bus stop for: Fondas left side x 20, Wife Pleasers x 10, Fondas left side x 20, all IC

    Rising Action: Mosey through Tunnel of Darkness to Tunnel of Pain.  Mumble chatter about how dark the Tunnel of Darkness was not, photons, cosmetic sales, etc…  Upon emerging from Tunnel of (not so) Darkness, 20 IW’s IC, then:

    Climax:

    1. Mosey down the hill, karaoke (or whatever the hell it is), sprint up the hill.  MC’s x 20 IC
    2. Repeat
    3. Mosey down the hill, lunge walk, sprint up the hill.  Peter Parkers x 20 IC
    4. Repeat but with Parker Peters
    5. Mosey down the hill, back pedal, sprint up the hill.  Crabcakes x 10 IC
    6. Repeat but with some annoying planking
    7. Mosey down the hill, high skips, sprint up the hill.  something IC
    8. Repeat
    9. Mosey down the hill, something, sprint up the hill.  something IC
    10. Repeat
    11. Mosey down the hill, karaoke (or whatever the hell it is), sprint up the hill.  shoulder taps
    12. Repeat. Lots of planking

    Denouement: Mosey back to flag.  Chewy and Choppah mumbled about who knows what, likely more talk of cosmetics I guess, I really couldn’t tell you.  Me and SeaBass mumbled about oilfield trash and other burly stuff for which tomatoes go craycray.  Back to the flag for countorama and nameorama.  At this point we awkwardly began some sort of weird homage to Turbo’s cardio capacity and athletic F3 superiority.  This was abruptly halted once things got really awkward.   Choppah forgot how old he was, but we helped him out.

    EI

  • Who Fartlek’d??

    Pre Thang: After having shoulders and arms blown up at WPM and The Mothership, YHC decided to focus on the legs this fine morning. The plan was almost thwarted when the M needed a ride to the airport at 04:30 this morning—since the actual departure was 04:55ish… Thanks to RY for responding to my last minute text and getting things started before I rolled in hot a few minutes late.

    The Thang: Mosey toward the club house then over to the bollards at oak alley. Lunge to the first light, High Knees to the next–alternating until we reached the track. Time to put some running back into the skinny w/ Fartleks. That’s Swedish for speed play, not Sea Man’s morning call…

    So, OYO, we jogged toward St. Charles to the first light and sprinted to the next–continuing the cycle until we reached the bridge midway through the park. As the pax arrived we did squats until the six was there. More fartleks to the fountain, where we did the squat and wait for the pax.

    Next we partnered up at the fountain. One partner ran the square between the track and the avenue while the other did the designated exercise at the benches(Left Leg Step Up, LBC, Right Leg Step Up), then flip flopped until all exercises were complete at which point we did the squat and wait.

    More fartleks followed as we made our way to the old golf club house green for some Mary: V-Ups, Russian Twist, Dolly, Freddie, Flutter Kicks x 15 IC.

    Indian run back to the virtual flag and circle up for Low Slow Squats x 15 and a brief plank-o-rama.

    COT w/ Shout out by YHC

    T-Claps to the pax for keeping it together for a great run workout!(Approx. 2.5 miles)

    Good Times!
    Roots

  • Always better with a rock

    YHC wanted to test the hypothesis that Any exercise can be made better WITH A ROCK.  Today’s experiment?  The Dirty McDeuce.

    10 PAX gathered around the shovel flag at Pontiff in the morning gloom.  YHC’s opinion – the weather was just about perfect.  Cool, but not cold.  Enjoy it – I better summer’s heat and humidity will be hear before we know it.  Disclaimer, then we’re off to the rock pile.

    COP 1: Warm up with SSH x25, Windmills x25, IW x25.  Then Plank and hold through Peter Parker x25, Plank Jack x25 and Parker Peter x25.  Recover to your feet, and go find a rock.

    COP 2: Mosey to the infield with your friend.  Drop it with a resounding thud, and wait for instructions….  The Dirty McDeuce.  All exercises IC

    • Shoulder Press x12, Squat (con Rocca) x12, Dolly (con Rocca) x12.  1 lap.
    • Curl x12, Lunge (con Rocca) x12, Flutter (con Rocca) x12.  1 lap.
    • Row x12, Monkey Humber (sans Rocca) x12, Boxcutter (con Rocca) x12.  1 lap.
    • Murcan (on your rocca) x12, Squat (con Rocca) x12, Roaches (sans Rocca) x12.  1 lap.

    Verdict in:  Yup, the Dirty McDeuce is definitely better with a rock.

    COP 3: To the playground, split into 5 groups:

    • Pull ups
    • Dips
    • Lunges
    • Swing-Murcans
    • Burpess (The Timer)

    Circuit 1: 10 burpees.  Circuit 2: 7 burpees.

    Return friend back to the rockpile, then Giddyup all the way home.  Got back 90 seconds early, so seal the deal with 10 OYO burpees.

    Countoff, Nameorama, then close with a prayer for wisdom and guidance.  Finish with St. Ignatius Prayer for Generosity

  • Oklahoma History Lesson

    YHC has spent a lot of time in OKC since the beginning of the year.  (Side note: if anyone finds themselves in OKC, give Rudy a call – I’ve found some good F3 workout areas around town.)  This week, I ended up spending an extra day in OKC due to plane malfunctions, costing me yet another NOLA F3 workout.  But that extra day provided an inspiration for today’s workout: An Oklahoma History Lesson.

    https://www.youtube.com/watch?v=pYfyutHzJYQ

    (VROOM VROOM….. Looks, its Heisenberg rolling in hot.  Still hasn’t fixed that muffler….)

    COP #1: Mosey to the lawn in front of the museum for the warm up:

    • SSH x25 (was supposed to go to 46 – OK was the 46th state in the Union).  But YHC got bored….
    • IW x21 (there, the total of the two got us to x46)

    Oklahoma was admitted to the Union in 1907.  The 5 points on the star on the Oklahoma State flag represent the 5 Civilized Indian tribes.  Plank up – and hold position for the following exercises, all IC:

    • Chickasaw: Peter Parker x 19, Murican x7
    • Choctaw: Parker Peter x 19, Murican x7
    • Creek: Plank Jack x19, Murican x7
    • Seminole: Floyd Mayweather x19, Murican x7
    • Cherokee: Shoulder Taps x19, Murican x7

    (Thanks JV for reminding me which tribe I forgot….)

    Mosey the 50 feet to the lightpost.

    COP #2: Maverick correctly identified what was queued up next.  Route 66, famed US highway stretching through Oklahoma.  OYO – Route 66 with Burpees.  Go.

    Split into 2 groups to Murican Indian Run to the foundry (stop for round of Muricans IC after each full cycle of PAX)

    COP #3: At the Foundry, split into 7 groups:

    • Ski Jumps
    • Dips
    • Durkins
    • Pull Ups
    • Lunges
    • Hanging Knee Lifts
    • Burpees (Yay!  More Burpees!) – The Timer

    Circuit #1: The most recent OU Heisman Trophy winner: Sam Bradford, 2004.  Wore jersey #14.  So 14 Burpees is the Timer.

    Circuit #2: The Mick.  The Commerce Comet.  Mickey Mantle, wore Jersey #7.  7 Burpees is the timer.

    Mosey to the Tool Wall, with a stop for 11 Muricans (7-11 was founded in Oklahoma)

    COP #4: Oil!  YHC looked for an exercise to celebrate Oklahoma’s long history of Oil and Gas production.  The best he could do: the up-and-down motion of the Monkey Humper, representing the up-and-down motion of the ever-present pump jacks on the OK landscape.

    • Monkey Humper x31, then up on the wall for Calf Raises x26
    • MH x25, CR x21
    • MH x20, CR x20

    (YHC likes to pick unexpected rep counts to keep PAX guessing as to when the exercise would end.)

    Pondered an audible into the unprotected Tad Gormley steps, but decided not to in favor of the last planned Oklahoma workout.  Instead, stick with the plan and mosey back to Great Lawn.

    COP #5: The Farmer and The Cowman.  From Oklahoma!, the musical.  Partner Up (and avoid the lawn mower)

    • The Farmer: Wheelbarrow!  PAX 1 hold PAX 2 legs, Wheelbarrow across the lawn.  Flapjack and return.
    • The Cowman: Cow Walk (ok, its a bear crawl.  But go with it…) to the center to circle up
    • LBC x46

    Mosey back to the flag to wrap up.

    Count-off (21 – at least the 4th week in a row we’ve been over 20) and Name-o-rama.  Wrap up with a prayer.  I ask for blessing and grace to use the God’s gift of today to serve Him.  Help me to be a better person – father, friend, husband; and find a way to inspire and serve others.  Finish with The Lords Prayer.

    [divider] [/divider]

    Thanks for letting me lead, and humoring me as I fake a history lesson.  Much mumble chatter from the usual suspects (KimChi, FracSac, Bogey), and some from unexpected sources (I’m pretty sure I heard Savory and Crab Legs taunting me!).  Trivia tossed around from the font-of-all-knowledge (JV): he claims that Oklahoma! has 17 musical numbers; I have no interest in validating this.  Great showing again from the uptowner group (Douille, 86, Roots, Revit, Mulligan, Bartman) – I’ve enjoyed seeing you guys at City Park over last several weeks!   I owe you guys a return trip to see you in your native habitat.

  • Bear-pees on the Mountain

    Pre- Thang: The breezy 50 degree gloom brought out 16 pax ready for a post Mardi Gras beatdown at WPM. At 05:30 after the disclaimer we went to work.

    Mosey out and around to TU front lawn for warm up COP: Forward Arm Circles Standing on Left Foot and Forward Arm Circles Standing on Right Foot x 20, Hillbillies, Peter Parkers, and Mtn. Climbers x 25. All IC

    Mosey to the base of WPM and split into two groups for an Indian Run to the sixth level. Plank for the six. After an introduction by Tool last Saturday, YHC decided to bring Bear-pees to the mountain. We made our way up the last incline and onto the flat w/ a 4 count Bear Crawl followed by a Burpee. Each rep we increased the Bear Crawl by 4 and the Burpee by 1 up to a 40 count Bear Crawl and 10 Burpees. No mumblechatter at all. I’m sure it was a real crowd pleaser… Thanks Tool! There’s already been a hint we might see it again next week.

    At the top we Paused for Six Minutes of Mary: Russian Twist, Dolly, LBC, Flutter Kick, Real Freddie x 25 IC. Mosey down the ramps and plank up at bike rack, then over to DC Quad benches for a quick dip stop x 25. Back to the flag where we sealed the deal (a la Tool) w/ 10 final Burpees.

    COT w/ Shout out by YHC.

    T-Claps to Jadeveon for bringing 2 FNG’s
    T-Claps to the pax for a solid work out.
    Come run the St. Patrick’s Classic 2 Miler next Sunday http://www.ccc10k.com/st-patricks-day-classic

    Good Times!
    Roots

  • Lafitte’s Plunge (Water World #6)

    Four men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! Accept the challenge and work for it.

  • Three Real Men Post

    YHC let someone else take the flag at Okwata, so we were stuck with a VSF at the Uptowner. However, that Pax posted elsewhere, so no harm done.  WPM must have been Shovel Flag aplenty on this day!

    Upon arrival at the OA, YHC came across Kim Chi, and was notified that HVAC was in the vicinity as well.  In recognition of Kim Chi’s 53rd straight post in 2017, HVAC and YHC opted to train Kim Chi to prepare for the rest of the year. Take a gander at the video to see our work in action. I think we made some real progress.  We found a lady, perhaps from FIA, that gave us some ideas on how to get him ready.  She has a potty mouth…..

    After a brief disclaimer…….

    The Thang
    SSH x 31 IC
    IW x 30 IC
    Low Slow Squats x 15 IC
    Now that we’re warmed up, time to revisit the Burpee clock introduced by Tool at Okwata. But this was a Burpee clock with a high knee metronome.
    Pax performs high knee run in place while one Pax does a Burpee and we go clockwise until we reach 45. Those Burpees sure do come around fast with only three Pax! That was 15 burpees each!

    COP 1 

    Mosey to the fence for some bear crawls and Burpee Broad Jumps.
    Starting at the fence, bear crawl out to the designated tree, and burpee broad jump back. Repeato.
    Upon completing two rounds, YHC was pretty sure it was illegal in some state to stop at two rounds. At this point, Kim Chi shared with the Pax that it was illegal to hunt whales in Oklahoma, or maybe it was Arkansas…..one of those land lubber states! That man is a wealth of information! Our training has really paid off!  As YHC returned to the fact that stopping at two rounds was illegal, probably in ND, the Pax completed the third round of bear crawls and burpee broad jumps.

    COP 2

    Off to the Pontiff Foundry.
    Stations 1 – Dips
    Station 2 – Burpees (10 count timer)
    Station 3 – Pull ups (in honor of the ongoing challenge)

    After two rounds, YHC called an audible. New stations:
    Station 1 – Pull ups (10 count timer)
    Station 2 – Pull up assist – thanks Amnesty, your method works well
    Station 3 – Dips
    After 3 rounds, Kim Chi reminded YHC that we had only completed two rounds earlier, and that was just unlawful. So we completed round three with the 10 Burpee count timer.

    COP 3

    Mosey to the rock pile and grab a friend, one that will be good for curls, there would be no lifting over the head on this day.
    Round 1 – Curls x 10 IC
    Set rock on the ground and move to rock to your left. Making the Pax use each others rocks keeps the pain coming as sometimes some Pax choose smaller rocks.
    Curls x 10 IC
    Set rock on the ground and move to rock to your left.
    Curls x 10 IC

    Round 2 – Rows x 10 IC
    Set rock on the ground and move to rock to your left.
    Rows x 10 IC
    Set rock on the ground and move to rock to your left.
    Rows x 10 IC

    Mary

    While holding the rock at your chest, flutter kicks x 15 IC
    Big Boy situps with the rock IC x 10 (20 total) – that hurt
    Let the rocks go
    Continue with Mary, all IC
    LBC’s x 30
    Hello Dolly x 15
    Tin Snips x 15
    Box Cutters x 15
    Freddie Mercury x 15

    COT
    Count off, namorama, announcements, and end with a prayer

    Moleskin
    Not counting the broad jump burpees, each Pax did 45 Burpees and at least 30 pullups. Way to go!
    T-Claps to Kim Chi for keeping the streak going – 53 posts and counting!
    Just a side note, YHC has made considerable progress in the bear crawl and burpee departments since joining F3, so the new challenge is to conquer the pullups! Thanks to the men of F3 for pushing me to become better!

    WPM is real, but there were 3 real men that posted at the Uptowner!