F3 New Orleans

Category: Baton Rouge

  • Scales and Burnout

    The Scene:  The Knoll

    Conditions: Sunny. The sun makes you sweat while you stand there with no exercise.

    Welcome

    Scales came today, which was awesome!

    Disclaimer

    Warm-a-Rama:

    Little mosey around the “huge baseball field”, aka to the sun dial and back to the flag via the path.

    [All in place]

    • Jumping Jacks x12
    • Butt Kicks x12
    • High Knees x12
    • 123 Heisman (strike the heisman pose with side-to-side shuffles in between) x12
    • Mummy Kicks x12

    Moseyed to the sun dial as part of the warm up. This round we did it as fast as we could to really fire up the muscles.

    • Jumping Jacks x20
    • Butt Kicks x20
    • High Knees x20
    • 123 Heisman x20
    • Mummy Kicks x20
    • 5 burpees-on your own

    Two sets of recovery countdowns after that warm-up. Worms points out the sun dial doesn’t work correctly.

    The Thang:

    The pyramid!

    • Slow-Jangle Biscuit x15
    • Merkins x20
    • Al Gores x25
    • Freak Nasties x30

    ***recovery countdown*** Did each exercise as a pulse-style on the way down the pyramid. Start halfway positionally and then you are doing small “pulse” reps during the count.

    • Freak Nasties x30
    • Al Gores x25
    • Merkins x20
    • standing lunges on each leg x15

    ***Hard to walk after the way down the pyramid. They do say it’s harder to go down stairs than up.

    —–

    Moseyed to the patio area for the circuit.

    **15 reps each exercise; 3x on our circuit**

    • Dwight Howards (bend to to a squat position next to a wall and then explode up like you are trying to touch the top of the backboard)
    • No-momentum Merkins (go down in your Merkin to where your chest is on the ground, act like you are skydiving, and then go back up)
    • Faux Upper Cuts (sit in the squat position and then upper cut with alternating fists)
    • Take a lap around the building

    —–

    **really starting to sweat now.

    Walked to edge of grass of our proverbial football field.

    Wide football sprints!

    In place, hands out, quick tapping of your feet while on our five pax sprinted to the sundial across the grass and back. Once they got back we did an up-down, and then the next person sprinted out. Props to Shangeaux for really legging it.

    —–

    We walked to the jungle gym (I can’t remember what worms called it!) as our recovery countdown and did a team exercise.

    Gathered around a middle-heigh pull up bar. One person stepped up and did burn-out pull ups from a 45 degree. (arms in pull-up position on the bar, feet “stepped through the bar” so when you are “down” you are at a 45 degree position to the ground. Pull up.)

    The pax gathered around and counted/cheered for each guy as they stepped up and gave every rep they could. Gotta love the burn out! Very fun.

    Props for Scales for killing it with 60! Those biceps…

    Moseyed back to the flag and did six inches for six till Worms finished telling a guy about F3. T-claps to worms!

    Mary:

    • Crunchy Frog x10 (shout out to Snack Pack)
    • American Hammers x15 (Rocket, I thought of you)
    • Ski abs x20 (Worms said he’s a great skier)
    • Leg lifts x25

    We all laid on the ground for a solid 30 seconds.

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Duracell’s wife coming home from Thailand!

    Scale’s friend.

    Fastball being gone to Georgia. #respect

    Announcements:

  • Fastball honorarium event exercise

    By: Money Cat

    The Scene:  The Knoll

    Conditions: Sunny (longing for arctic air in June.)

     

    The men of F3 Baton Rouge gathered together in a circle. A voice spoke up, “who’s going to Q?” Immediately the men’s eyes darted skyward and downward. A look so reminiscent from childhood as if their mother’s caught them with their hands in the cookie jar. You could cut the fog of silence with a dull butter knife like Scooby-Doo did in his weekly cartoon. A lone wolf could be howling out on the football field. Suddenly, Fastball spoke up…”I’ll do it!” And thus was born the Ballad of Fastball.

     

    Welcome: 11 men posted.

     

    Disclaimer:

    After the disclaimer Fastball informed the men this was his last week in F3. He explained his job with Home Depot ( cue Home Depot music ) will take him out of town for 2 weeks and after that he’ll be home to help family pack up and make the move to Georgia. This sudden news caught the men by surprise. We knew Fastball would be leaving us soon, but not this soon! The men began loudly weeping and tearing their shirts!!! Runners near us stopped in their tracks, cupped their hands to their ears and headed back in the direction they came. Thankfully someone made a joke about all of us receiving Home Depot gifts (free orange aprons) Fastball would send back to us. Aprons are nice for making lemon zest bundt cakes but I believe many of the men secretly longed for one thing and one thing only…power tools and bandoleer’s filled with beef jerky (GRUNT!) (GRUNT!) (GRUNT!)

    Warm-a-Rama:

    We mosey’d around the track once and cut into the middle for warm ups.

    Jumping Jack’s, arm circles-forward and backward, goof-balls, Bobby Hurley’s were all done in cadence.

    Merkins and burpee’s were done on our own in a count of 10.

    The Money Cat was breathing heavily when Fastball gave the order to mosey to the football field. 

    The Thang: 

     

    Out on the football field Fastball explained the routine.

     

    • Sprint out 25 yards and perform 25 merkin’s. Run backwards to start.

     

    • Sprint out 50 yards and perform 50 Al Gore’s. Run backwards to start.

     

    • Sprint out 75 yards and perform 75 crazy leg stretchy thingy’s. Run backwards to start.

     

    • Sprint out 100 yards and perform 100 jumping jacks. Run backwards to start.

     

    After each man lost 5 pounds of sweat on the field, Fastball told us to mosey to the sundial for more back breaking exercises.

     

    At the sundial many F3 men planked while waiting for Worms and Money Cat who was ripely turning into a Smelly Cat. The next group of exercises started at 25 and decreased at increments of five. There were two sets: merkins and dips. The Money Cat was running on his 7th life and ready to give up his 8th when the tiny twinkling stars appeared in his eyes. He began pawing at them like a real cat would and was meowing loudly. Money Cat realized it would be best to lie down on the concrete bench and perform standard flapping motions with his arms. The amusement was seen by all but just like the Honey Badger…..Money Cat don’t care!

     

    Fastball gave the order to mosey to the pavilion for some warm tepid water. At the pavilion Fastball noticed Money Cat hiding in the slender shadow of a pole. Fastball asked him if he was ok. Money Cat gave him a thumbs up as he figured it would be impolite to give him the middle finger of friendship. Fastball yelled out, “hey gang….lets go have a groovy time across the street on the baseball field” or at least that’s what I think I heard??? The Money Cat realized he needed water. He lumbered to the Catmobile and secured his iced cup of H2O. He and worms made it over to the ball field where the guys partnered up. Half the guys ran around poles out in the outfield and the other guys did grunting exercises. Money Cat couldn’t see what the exercises were because his concentration was on the clear frosty water cascading down his throat providing well needed relief to his thirsty soul. Not excited to pass on a raging case of cooties to the other men…Money Cat drank alone.

     

    The guys made it back to finish up with Mary’s at the Pavillion. Not wanting to have all the “Q” glory to himself, Fastball started the first set but called out F3 names to lead a Mary. The called on dudes did as they were told and there was great splendor in the grass……well, not the 1961 dramatic romance movie staring Natalie Wood type of splendor in the grass. That…would…just…be…wrong…..

     

    Count-o-Rama

    Name-o-Rama

    Circle-o-Rama 

    ***TISSUE ALERT***

    All of us F3 dudes are going to miss Fastball saying, “I’ll go ahead and Q, but you guys are going to hate me!” We are going to miss the pain our F3 brother put us through. I recall being partnered up with Fastball when he used baseball seasons’ opening day as his theme. When we ran the foul poles 5X’s in the outfield…I thought I was gonna die!!! But I didn’t and if I had…the Money Cat has 8 more lives to give. I went back to read all the back blasts that he led on those early Saturday mornings. Reading these memories are good for the soul! It reminds me what I was and where I’m headed. I believe I speak for all of us F3 guys that Josh Black aka FASTBALL lives the F3 Credo: leave no man behind, but leave no man where you find him. Fastball, you have left your mark on F3 Baton Rouge -The Knoll and The Colosseum. We all thank yeaux for molding us into better and thinner men. We know you’ll leave your mark with more guys where ever the Lord leads you.

    Friends – Michael W. Smith

    And friends are friends forever
    If the Lord’s the Lord of them.
    And a friend will not say never
    ‘Cause the welcome will not end.
    Though it’s hard to let you go
    In the Father’s hands we know.
    That a lifetime’s not too long
    To live as friends.

  • Rest Up Snack Pack

    The Scene:  The Colosseum

    Conditions: Early. Cool. Not nearly as humid.

    Welcome

    High Interest joined us from Myrtle Beach, South Carolina! Welcome High Interest. You reminded us how humid it is here.

    Disclaimer

    Warm-a-Rama:

    Snack Pack took Q for us as we started.

    Moseyed to field by stadium for Warm a Rama

    • 10 Abe Vigodas
    • 12 jumping Jacks
    • 13 Seal Jacks
    • 10 forward arm circles
    • 10 reverse arm circles

    The Thang

    • 13 Freak Nasties

    Then moseyed to hill for…

    • Run down backwards, run up forward 10x

    At this point Snack Pack went down with a calf strain. Get better Snack Pack! T-claps to Shangeaux for helping him to get back to the flag.

    I tried to slide in as Q for Snack Pack with far less wisdom. The rest of the Pax performed

    • Lucky Number Seven- Start at bottom of the hill, do a burpee, run to base of the hill and do a merkin, bear crawl up, and then do a squat at the top. Run down, rinse repeat, but add a rep each time so at the end you do 7 burpees, 7 merkins, 7 squats. This is when we realized it’s cool, but still Louisiana and humid.

    Moseyed to our usual spot by the gym and did 23 counts of each exercise as an ode to the date being May 23. Arbitrary, I know.

    • Cryojacks 23x
    • Incline Merkins 23x
    • Upper Cuts 23x
    • Decline Merkins 23x
    • Attack 23x (sit down in squat and open hand strike, alternating hands. Wears you out fast)

    Nice job by all channeling our inner Floyd Mayweather and hope to do more soon.

    Moseyed near the Colosseum and gave the 6 a.m. workers a show as we…

    • Wide football sprints in place (think Remember the Titans; quick feet), then on my call, sprinted about 25 yards and did a burpee, and got back into wide football sprints. Did this the length of the Colosseum and got a couple ooo’s and ahh’s from the workers (I think).

    We were happy to see Snack Pack waiting at the end of our proverbial football field. He’s a trooper.

    Moseyed to the jungle gym area for…

    Mary:

    • Leg Lifts 15x
    • Ski Abs 15x
    • Crunchy Frog 15x (shout out to Snack Pack)
    • Swimming Kicks 15x (Thanks Big Easy)
    • Jane Fonda’s 15x (a Dagwood favorite)

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Snack Pack’s Calf!

    High Interest’s wife back home in Myrtle Beach taking care of the two kids.

    Announcements:

  • Case of the Monday’s

    AO: The Knoll

    Pax: 3

    Shangeaux, Snack Pack & yours truly (MegaDad)

    The Scene:

    No clouds, lot of heat from that ball of fire in the sky.  Luckily a cooling breeze picked up at the end.  Enjoy it while we can because real summer doesn’t know cool breezes.

    The Thang:

    Snack Pack was ripping out pull ups before we even started.  His punishment was lots of sprints, incline mercin and al gores until Shangeaux moseyed on up.  We were very warmed up by then.

    Since I’m a lazy Q I’ve been winging workouts. To date, no one hurt and everyone exhausted at the end.  Nothing to shout about, but that ain’t my goal every week.

    We did SSH, mosey both sides (L/R) + karaoke ad backwards.  Then to the sundial for SSH, burpees 2 ways (on ground then on the concrete wall/step) x20.  Couldn’t breathe so  Mosey to hill for up/downs on Q call.  Less breath after so slow mosey to shade for early Mary’s (bench leg throws x15).  Wall squat round robin 60 count and 20 rounds of calf raises.  40 Rep side squats and the 30 rep American hammer.

    Gettin desperate for ideas at this point but Snack Pack was finally tired enough to stop talking about all the awesome workouts the Houston guys brought.

    Jane Fonda side push ups x 12 each side

    real Jane Fonda 3 ways for the fans

    next was Jacobs ladder (aka suicides) on side walk going 10 expansion joints.  Older Asian walker guy made this a riot as he ran through us acting goofy.  Need to get an EHL on him.

    Finished with Snack Pack crunchy frog, Shangeaux legs to the sky (or at least a few inches off the ground) and MegaDad 6” montage before attempting a silly figure 8 soccer mosey back to home base.  We looked like idiots….but very hard working idiots.

    Circle of Trust and prayer for all those hurting around the country.

    PS Shangeaux is still exercising in a sweatshirt.  He’s going to be 90 pounds by mid summer if he can keep from spontaneously combusting

     

     

     

     

     

  • Houston sends big guns to Baton Rouge Knoll

    Baton Rouge, Knoll AO

     

    PAX – MoneyCat, Shango, Topanga, SnackPack, MistleToes, BigEasy,Workhorse, Dagwood, Worms Qs-Boyscout TP

    Conditions – Hot and Humid

    The PAX circled up. Boyscout and YHC were introduced as the co Qs.   Push yourself don’t hurt yourself. You against you. We are not professionals.  

    The Thang

    Warms ups consisted of SSH, Seal Jacks, Plank Jacks,  Smurf Jack. Without saying, a hat trick of Jacks completes a jack off.  Mountain climbers, burpees, Abe Vigoda, and Grass grabbers completes the warm up.  

    The PAX mosied to the sun dial for a Dora.  The Dora consisted of 100 burpees, 200 Merkins, and 300 Big Boy sit ups.  

    We mosied to one of the hills to look for keys while doing bear crawls.

    We mosied back to the sun dial for a Blue Falcon    Teams we’re divided into two and we had 3 min to do as many OYO exercises as possible. The other team then had to match that effort in their 3 minutes.  

    We finished with announcements and COT

    Thank you to the Baton Rouge PAX and to Worms for letting us have this Q.  You guys have created an awesome AO.

    Jason Godfrey

    281 814-7958

    Spectrum Water Technology

  • It takes 2 to Shangeaux

    AO: The knoll

    Date: 5/14

    Pax: 2 (MegaDad and Shangeaux)

    The Thang:

    We started with a 10mile Mosey to the coliseum. Shangeaux wasn’t tired so we did bear crawls up and down every bleacher in the stadium. Next we did 10 upside down climbs up the rock climbing wall.

    150 Decline merkins

    450 front straddle jumps (think SSH on steroids)

    150 Incline Merkins with skateboarders standing on our backs.

    35 min of Mary. We just held 6” off the ground while letting kids jump on our abs.

     

    Honestly, gents, it was a blur. We did a good bit of mosey at jog pace. Stopped a few times for Merkins, side straddle hop, lunges up and down the steps for a while, more mosey and then some time on the bars. Side arm pull ups x25, lay back pull ups x10, incline Merlin’s x10, step ups x20.

    Mosey to bench for al gore, leg throw abs and some other fun stuff.  Next a long mosey trying to stay in the shade.  Made for a zig zag run, but fun.  Next some lunges and something else (provable tough)

    Final push was 80% run across 1/2 park to bench, 1 burpee and 10 count rest the full sprint to the flag. We had lots of interested eyes watching me and Shangeaux sprint all out. Must have looked like the last 50 yards of the Shaw shank redemption escape. FREEDOM!

    I will say, we did some serious man bonding while still whipping ourselves into shape. Shangeaux deserves double respect for committing 100% (there’s no such thing as more) the whole time. He didn’t slack off at all and he was humoring me with all sorts of conversation.  All the while, he was wearing a long sleeve sweatshirt.  Maybe reminisce of wrestling days?  He must have lost 5 pounds.

    At the end we relaxed on the splash pad to make Worms jealous. Moneycat didn’t show up with Shark suits so we pretended to be beached whales.

    Truly ended with the line of trust (2 can’t make a circle) and a good prayer.  After all, when 2 are gathered in his name, Jesus is there.  I felt his presence.  Thanks Alex!

     

  • Gettysburg

    Bill, it was hard but I did find a pic from this morning.

    By: MegaDad

    The Scene:  The  Colosseum

    Conditions:  perfect. Moonlight and light fog

    Pax: 10!

    Me

    Cat 5

    Workhorse

    Tapanga

    Fastball

    Big easy

    Duracell

    Shangeaux

    Dagwood 

    MegaDad

    It was another random fluke that I was able to post on Wednesday. Maybe divine intervention, as worms reached out to me through email yesterday and that reminded me that I was working from home and could sneak away for 1hr

    I volunteered to lead, to get back in the swing of things.

    It was not planned, so I’m going to do a haphazard attempt to document what we did

    Mosey under the bridge and over to the foggy field. Tapanga pointed out that we had entered the Gettysburg scene of remember the titans. We stopped at ~3 park benches for various Merkin rotations, jump squats, SS hops,  pistol squats, etc

    We turned around next to the bayou behind Pennington. After enjoying the moonlight remove seat all the way back doing some front, sideways, backwards,  karaoke right and left, and repeat all of those while squatting.   Finished with a slow sprint to the bridge, running back to meet the six if you were fast enough. Few were by this point.   Actually, it’s probably because shangeaux and work horse are the fastest 6’s of ever seen

    We did lunges to the top of the hill then mosey to the circle in the back corner behind baseball fields. Duracell took my challenge to lead a long ring of fire. I wasn’t sure if he was ever going to stop, so I killed it finally.

    Mosey back to home point and finished with some Mary’s. Leg toss on the bench, then again at 45°.  Cat5  was, by far, the best counter.  Although, easier to count when your legs are swinging around.  Next was crunchy frogs on the table top and then CAT5 finished with a bang. I shout out to rocket. Jane Fonda on the table top. I’m sure someone  got a picture,  look for it on the onion or  Jimmy Fallon.

    Best of all, all the conversation between men. I’ve never seen that much during the work out. It was still tough, but these men are getting tougher

     

  • Cinco de Mayo with Party Hats

    F3, the Knoll, 5-5-2018, uphill in reverse, IMG_8181

     

    By: Money Cat

    The Scene:  The Knoll

    Conditions: 72° overcast and soon to be festive.

     

    Money Cat arrived at the Knoll for 6:30 to plant the F3 shovel along with the stars and stripes. The gringos began arriving one by one around 6:45. By 7AM everyone had arrived and it was time to begin.

    Welcome: 11 men posted.

    Disclaimer:

    “I am not a professional trainer and have never claimed to be.

    You are participating at your own risk.

    You are responsible for your own well-being.

    You are here voluntarily, and you are not paying to be here. Although you do receive payment in the gift of fitness, fellowship and encouragement.

    Know your limits and do the best you can; all exercises are suggestions and can be modified

    If you are still sore by Tuesday morning please understand that nothing is wrong….it’s completely natural to feel that way! You’ve done the workout correctly.”

    After the disclaimer Money Cat advised the hombres that today was a special day because it was his first time to Q an F3 workout and it happened to be Cinco de Mayo. Money Cat had planned in advanced to make this workout a celebration of the Mexico national holiday by pulling out his garbage bag of tricks and passing out straw hats purchased from a local party store. There was laughing and smiling around knowing what these muchacho’s would look like. Money Cat pulled out a much larger yellow hat. He felt proud and authoritative placing it on his head. He wanted his nino’s to know who was in charge. Money Cat has a special ability of ESP(N) and one of the caballero’s was thinking Money Cat looked like the tall man with the yellow hat in the Curious George books. Thankfully Money Cat chose not to publicly add to this uno gringo’s workout…but payback is coming!

    Warm-a-Rama:

    The men mosey’d to the sundial. Money Cat explained in celebration of Cinco de Mayo being a date with a 5, every exercise will be multiplied by 5. Basically everything would be 25 reps.

    Don Quixotes (old school Windmills) – 25

    Jumping Jack’s – 25

    Dips – 25

    At this time during our workout at the end of our dips an elderly man was walking through our workout. He got to the end of the sundial and collapsed. Immediately our men were attending to his need for help. The men spoke to him to make sure he was ok and there were no serious injuries. After what seemed like the longest minute or two our guys helped him up slowly. The old timer said he was ok and was good to walk. Money Cat pointed out how proud it was of the men rushing to this mans’ need for help…its what all men are called to do.

    Arm Circles Forward – 25

    Arm Circles Backward – 25 (The Money Cat in his keen sense of awareness, detected groaning’s.)

    Inclined Merkins – 25

    Mexican Dips – 25

    Cinco Quads

    Lil mosey down the hill over the walk bridge and stopped at the bottom of the second hill. Once Money Cat (playing the weekly role of the 6th) arrived he announced the workout. Money Cat really enjoyed the activity Snack Pack introduced several weeks ago to the guys. Backwards walking up to the top of the hill and mosey back down to the bottom. Five times the guys would perform this activity and at the end of each rep the guys had a choice of their exercise starting at one and building up to five after each rep. The Money Cat gladly allowed the men to lap him. Money Cat’s legs are short but his heart is that of a lion with an ocean size of courage!!! He was glad to watch these men execute the routine.

    El Grande Event: 

     

    The men were ordered to mosey over the walk bridge and climb the hill and report back to the sundial for El Grande workout. Once again the humble Money Cat let the men go first and he followed behind as the 6th. Arriving at the sundial the men were told to come closer inside the sundial to hear the instructions. Money Cat explained the next activity is actually named Cards of Death from the F3 list of exercises but Money Cat felt the name was not appropriate considering the activity promoted good health. So, the name has been changed to Cards of Health. A normal deck of cards (with extra face cards and four extra jokers) is needed for this physical activity. Each of the men are to draw a card, multiple the number cards by five and mosey to the other sundial to the right or left of the main sundial, complete the activity listed on the card and mosey or walk back to the main sundial for another card. The activity is over when all the cards have been completed.

     

    The cards are as followed:

     

    Twos – mosey to the spot, perform 10 burpee’s, mosey or walk back.

     

    Threes – mosey to the spot, perform 15 merkin’s, mosey or walk back.

     

    Fours – mosey to the spot, perform 20 lunges, mosey or walk back.

     

    Fives – mosey to the spot, perform 25 Don Quixote’s, mosey or walk back.

     

    Sixes – mosey to the spot, perform 30 LBC’s, mosey or walk back.

     

    Sevens – mosey to the spot, perform 35 imperial walkers, mosey or walk back.

     

    Eights – mosey to the spot, perform 40 arm circles (20 forward, 20 backward), mosey or walk back.

     

    Nines – mosey to the spot, perform 45 arm forward claps, mosey or walk back.

     

    Tens – mosey to the spot, perform 50 we are not worthy’s, mosey or walk back.

    (It was suggested the 8, 9 and 10 card activities could be done while running to the spot.)

     

    Jack – mosey to the spot while doing the Al Gore, perform 11 Al Gore’s and mosey or walk back.

     

    Queen – skip to the spot, perform 12 chorus line leg kicks, mosey or walk back.

     

    King – horse trot to the spot, perform 13 Bobby Hurley’s, mosey or walk back.

     

    Ace – mosey to the spot flapping arms like a bird, perform 14 squats, mosey or walk back.

     

    Jokers – goofball run to the spot, perform 15 goofballs, mosey or walk back.

     

    Mary:

    After finishing the Cards of Health the men were instructed to mosey backwards to the shovel flag. Time was creeping away from us so there was only time enough for one Mary to spell our F3 names with our legs while laying down. Someone pointed out that 2 shoes had the easiest task of writing out a #2 and holding his foot up.

    Count-o-Rama

    Name-o-Rama

    F3, the Knoll, 5-5-2018, uphill in reverse, IMG_8181

  • Soybean’s Red Stick Beatdown

    By: Soybean (F3 Memphis)

    The Scene:  The Knoll

    Conditions: 50* and perfect.

     

    Fastball and YHC arrived at the Knoll at 0645 to scope it out. There were some people setting up tents and cauldrons (?) for a party of some sort. F3 parties are a little different, so we went yogging to find an expanse of wet grass and a stash of CMUs. When we got back to the starting point, there were more tents/cauldrons and a handful of eager-looking 25-55 year-old men. We exchanged pleasantries, wondered aloud if the jambalaya was for us (apparently they cook it in huge cast iron pots like witches), then, oh look!, it’s 0659. By the time we formed a haphazard circle, it was 0700.

     

    Welcome

    Disclaimer

     

    I am not a professional

    You are participating at your own risk

    You are responsible for your own well-being

    You are here voluntarily, and you are not paying to be here

    Know your limits and do the best you can; all exercises are suggestions and can be modified

     

    Warm-a-Rama:

    SSH x20

    Imperial Walkers x15 (should’ve demonstrated that one…)

    Lil mosey to pick up the extra CMUs we needed and back to the start.

     

    The Thang: 

    YHC had the distinct pleasure of introducing the Red Stick PAX to Flora 1-2-3.

    PAX partnered up with their CMUs, and completed the following:
    100 Derkins (P1 does 10 while P2 holds decline plank; flapjack until the couple reaches 100)
    200 LBCs (holding CMU on chest or above head, P1 does 20; P2 holds legs at 6” with CMU above head; flapjack to 200)
    300 Goblet Squats (P1 does 25 while P2 holds Al Gore with coupon; flapjack to 300)

    Next, to the dismay of many, we did an Indian run for about a quarter mile, down a hill, and onto a damp expanse. The expanse is in the middle of a Frisbee golf course, and there were two dudes playing at 0700!

    Burpee Catch-Me-If-You-Can
    Same partners as before. P1 backpedals down the field. P2 does 3 burpees, then sprints to catch P1. Upon catching P1, P2 backpedals and P1 does burpees. Etc. Four rounds, with BBSU mixed in for the pairs that got done first.

    Mosey back to the start point.

    PAX lined up with their CMUs, shovel flag planted about 15 yards opposite. YHC demonstrated the bear block (bear crawl, pulling CMU forward). Then we did…
    Curls x20 – bear block 15 yd
    OH press x20 – bear block back
    Curl x15 – bear block
    OH press x15 – bear block
    Curl x10 – bear block
    OH press x10 – bear block

    Tank Tread: PAX line up in boat pose, alternating directions. We passed 3 CMUs down the line, and the guy at the end ran to the front with the CMU.

    Mary:

    Triple Crush OYO x20 (CMU curl to overhead press to skull crusher)
    American Hammer IC x15
    Triple Crush OYO x15
    American Hammer IC x15

    We had a couple minutes left, so I turned it over to the Baton Rouge PAX:
    Topanga – leg raises x20
    Big Easy – LBCs x30? 40? Lots of groans from the PAX when he never stopped going!
    30 sec plank until 0800

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    YHC shared a quote from the Q Source about Disruption. “Leaders influence movement to advantage…Because it induces movement, leadership causes disruption.”

    “If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or engaging in politics, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A leader influences movement to advantage.”

    You can read the whole article here: https://f3nation.com/2017/11/26/disruption-f-1/
    The Q Source index: https://f3nation.com/q-source-index/

    Prayers for Money Cat’s daughters’ relationship, Duracell’s wife’s family in the loss of her aunt

    Announcements:

    **Shameless plug** F3 Memphis is hosting GrowRuck 12 in September this year. This is a weekend-long event that combines all 3 F’s with PAX from all over the South. Dredd and OBT, the founders of F3, will be there to lead a workout and leadership class. Then Saturday night, we’ll do a GORUCK Tough event together. It’s an incredible chance to grow personally and with the PAX. Get in touch with Soybean if you want more details.

     

  • Stairways and Tunnels of Fun

    The Scene:  The Colosseum

    Conditions: Early. Cool. Breezy. Gloom.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Worms still had the flag held hostage, so we met where we felt the flag would be.  It was early and cool, so we got warm by doing the following:

    • Capri Lap – a little mosey. We ran to a little hill near Perkins Road. There was actual light here.
    • SSH – 20x
    • Butt Kicks – 20x
    • High Knees – 15x
    • Al Gores – 10X.
    • Merkins – 10x
    • Bobby Hurleys – 10x
    • Burpees – 5

    The Thang: 

    Perkins Road was a little loud, so we ran over to another little spot under a tree. With no light. While there, we found the sand volleyball court. It was tempting, but we stuck to the script (maybe next time).

    • 30 Al Gores
    • 30 Lunges
    • 30 Merkins
    • 30 LBCs – We all sat on our 6, nervous that we were about to sit on an ant pile. Rumor has it that everyone made it out ok.

    We then moseyed back to normal spot near playground. We did a mix-up version of stairway to 7 (or stairway to hell, as Rocket calls it).  We ran from parking lot to driveway. Once there, did 1 burpee.  Then ran back for 5 Merkins. Ascended to 5 burpees and descended to 1 merkin.  T-Claps to Topanga and Duracell for running at top speed, while talking somehow.

    Finished with a little Tunnel of Love.  After what seemed like 10 minutes, we looked at our progress and it appeared we had only moved about 10 yards. Shoulders were burning.  Definitely feeling the love. So we spaced out our tunnel.  Finished strong.

    It was fun.

    Mary:

    Everyone led a Mary exercise:

    • Fastball – American Hammers – 20 count
    • Dagwood – Leg Lift – 20
    • Shangeaux – Jane Fondas (or “Our Sweet Jane” as Shangeaux called it) – 12x
    • Rocket- Jane Fonda (change over)
    • Topanga – Instead of ABCs, we spelled out Josh Black.
    • Duracell – Bicycles – 20x
    • Big Easy – LBCs – 25x

     

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Praise – Duracell’s relative Rebecca is cancer free! She has young children and has been fighting it for some time. Praise God!

    Announcements: