YHC asked whether a Misty Mountain beatdown lasts 60 minutes or just 45. The answer was swift and certain: 45, you $#%^*&!. Oh well, it was worth a try. Mosey to the Palm circle for a warm-up: some side straddle hops, imperial walkers, grass grabbers, arm circles, etc. And then a mosey to the mountain.
Pyramid blimps: run up first level to 5 burpees, then up a level for 5 burpees and 10 lunges, then to the other end for 5 Bs, 10 Ls and 15 imperial walkers, then up a level for 5 Bs, 10 Ls, 15 IWs and 20 merkins, then to the other end for 5 Bs, 10 Ls, 15 IWs, 20 Ms and 25 plank jacks, then up a level for 5 Bs, 10 Ls, 15 IWs , 20 Ms, 25 PJs and 30 squats. Continue up the ramp with 10 V-ups (???, not certain, but something that QHC would consider reasonable) at each end till the PAX reaches the top.
Some Mary: BBCs (big boy crunches: up for 10 count) ICx10, penguins 20xIC, Russian twists 20xIC and maybe another exercise or two.
Then mosey down the stairs to the benches by the fountain for right leg step ups 15xIC, dips 15xIC,, left leg stup ups 15xIC, incline merks 15xIC and close out with 5 box jumps.
Count off, name-o-rama, and intentions for those in the wake of Hurricane Delta. Thanks, JV
First off, I believe F3 is differentiated by COT – it’s the glue that connects everyone IMO. Accordingly, it was great to hear one of the PAX sharing during COT how F3 has helped his health and state of mind, and in being a better father. He sought us out, committed to it, and it’s paying dividends in his life. And he’s just getting started…
This week El Diablo focused on core, involving 11’s across the football field:
Warmup was SSH, windmill, mtn climber, balance knee thrusts, alternating toe taps, T-jacks, arm circles.
SIDE 1: Sit-ups from laying flat on back, rock on ground overhead, arms extended, to upright position on our 6’s with arms extended straight in front of chest, followed by horizontal twist left/right and vice versa, then down again.
MIDDLE 1: Stand and bring rock to middle of field for plank-side-stepping around the rock 360 degrees, hands firmly on rock, then reverse all the way around again in a plank on the rock.
SIDE 2: Far side, side-step deep squats, right/left (2 is 1), lowering and lifting rock as if doing Rows, on each rep.
MIDDLE 2: On the return, in the middle again, bear crawl around your rock 360 degrees, and then bear crawl backwards around again.
Closed with hello dolly and back to flag.
PERSONAL NOTE: I joined F3 in January. At a respectful 51, I’m usually sore and have less sleep from posting too much. In reflecting on why I’m going, it’s apparent that it’s for the relationships. I’m naturally a loner, but being with brothers every day is nourishing and making me better. I’m thankful for the health to do this, but more thankful for the like-minded men who give their time and energy to make it all happen.
My return to my home base, Okwata, was exciting since I haven’t been here since the Murph in May. I know this AO always offers the potential for the toughest workouts between the elements and structures/obstacles offered. I was excited to know that there was no Q on the sheet because I wanted the challenge to lead this morning.
When I arrived, I was greeted by the beautiful sight of 4 newly-minted shovel flags that we were hard at work last night finishing. It truly is amazing to see this when you arrive to workout.
5:30 hit and after the disclaimer, we moseyed to the fountain for some high knees, butt kicks and carioca left and then right. We circled up in front of the fountain for warm-up. SSH x 20
Imperial Walker x 20
Peter Parker Peters x 20
Arm Circles 10 front and 10 reverse
20 Seal Claps
20 Overhead Claps
Self Love
Moseyed to the House of Pain for a circuit workout which was divided into:
Low Slow Squats
Merkins
Lunges
Pull-Ups
Timer was a run to the first oak tree on the sidewalk toward Canal and back to the HOP. We completed one round, and I decided to poll the PAX for the next challenge. We had one vote for a run and the rest chose levee work. They chose wisely…
We hit the levee for 11’s starting with 8-count body at 10 reps, 5 plank jacks at the top of the levee (both ways) and low slow squats 1 rep. I called it when our six got to 6 eight counts and 5 low slow squats. We moseyed back to the grass in front of the fountain where we completed the 11’s as a group with 15 eight count body builders and 21 low slow squats.
We concluded with 5 minutes of Mary.
30 seconds of Halos clockwise then 30 seconds counter-clockwise
1 minute reverse crunch twists
1 minute dynamic planks
1 minute chainsaws
1 minute controlled, slow big boy sit-ups
We closed with count off, name-o-rama and prayers of gratitude/safety from the storm. Always an honor to lead.
14 Pax got up to welcome the weekend at the Mothership on this beautiful fall day.
The Warm up
After a disclaimer by the Flag, we moseyed to the great lawn area and went through 10 minutes of stretching without any cadence. 30-45 seconds of Cross Body Arm Stretches for each arm; 30-45 seconds of Shoulder stretches for each shoulder; 30-45 seconds of Adductor Stretch w/ Tspine Rotation in each direction; 30-45 seconds of Lunges; 10 -15 yards out of Bear Crawl and then back with Crawl Bear focusing on flat backs and shims parallel to the grounds; 30-45 seconds of One legged bend overs with coupon for each leg.
The Thang
Dora style workout (except every thing was 100) with 7 teams of two. Whenever the team finished they were rewarded with shoulder taps until all 7 teams were completed.
Round 1 100 Triceps with coupons and Rifle carries
Round 2 100 Overhead Presses and Duck Walks
Round 3 100 Sumo Squats and Carrying coupon
Round 4 100 Staggered Merkins and Overhead carries
Round 5 100 Curls and Lunges
Round 6 100 KB swings and Crawl Bears and Bear Crawls
We then closed under the peristyle with Ascending testicles for one minute (twice) and a rinse and repeat of the pre-thang stretching
The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:
WarmUp:
Side straddle hops – 20 in cadence
Mountain climbers – 20 in cadence
Windmills – 10 in cadence
Arm circles – 10 forward, 10 backward in cadence
After the warmup, it was time to get it on. So we proceeded with the thang.
Tha Thang:
DORA 1-2-3:
100 curls with the block
200 bench press with the block
300 plank jacks with the block
Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3
DORA 1-2-3:
100 leg raises over the block
200 step ups with the block
300 bend over rows with the block
Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.
4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:
Warmup
SSH IC x 31
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Hillbillies IC x 15
Bat wings – AC, OC, SC, MNC
YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.
BLIMPS
Burpees x 5
Lunges (4 count) x 10
Imperial Walkers (4 count) x 15
Merkins x 20
Plank Jacks (4 count) x 25
Squats (low slow) x 30
Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.
Mini Dora 1..2..3
Partner up
50 Burpees
100 Imperial Walkers (4 count)
150 Low Slow Squats
Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.
Mosey back to VSF. Finish off with 2 minutes of planking.
COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.
NMM
YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
YHC was asked to dial down the burpees a little. I tried…..
The cool low humidity weather of Fall is finally here, and much welcomed.
Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.
Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…
Disclaimer and Mosey followed by Warmup consisting of…
SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10
The Thang:
Indian Run 1/4mile(ish) for 3 rotations of…
Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.
Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…
Jack Webbs X 10
Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…
Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO
Quick mosey another 1/4 mile(ish) to the next stop for…
Some more Jack Webbs…started from 5 on up to 10
Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…
Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs
Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.
Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.
3 total PAX, a beautiful moon, plenty of stars and mosquitos
Mambi, Pappa Smurf and I, Da Q.
Planted FLag, Warmups Mosey to the benches
Circuit 10x TIMER – Run Backwards up the levee from the bike path, 10 Merkins Step ups on the bench Dips on the Bench
After that – Run parallel on path, 4 count to 10 Drop and 1 pax calls exercise for 10 reps. Repeat back to the flag, for COT LBC, Penguins, Carolina Dry docks, Hand Release Pushups, Dying Cockroach, single leg wife pleasers,2 min plank
On a beautiful Morning the Q showed up at 0510 and a FNG showed up at 0515. The Q took time to welcome the FNG and explain the 3 F’s of F3 and the 5 Core Principles as the Q prepped by gathering coupons for the workout.
The warm up
As a total of 6 Pax were ready at 0530 we moseyed from 45th & Erlanger a few feet to the concrete pathway nearer the playground where the warm up was a quiet series of stretching exercises including Cross-Body Arm stretches, tricep stretches, self love and quad stretches.
The Thang
Three teams of two prepared for a Dora style workout where the Q picked a target number of reps for each team while the alternating 2nd member moseyed about 25 yards away and back with the coupon.
The exercises included:
100 curls with coupon while 2nd Pax would rifle carry their own coupon… 200 Triceps with coupon (modified down to 100!!!!!!) while 2nd Pax would rifle carry their own coupon…100 crossover staggered merkins while 2nd Pax would carry “of choice” their own coupon…200 Thrusters while 2nd Pax would carry “of choice” their own coupon… 300 bench presses while 2nd Pax would carry “of choice” their own coupon…. 200 Plank pull throughs while 2nd Pax would carry “of choice” their own coupon.
We concluded with COT, naming of FNG brought by @Woodstock … Bobby used to sell hearing aids so “What’s That? seemed and appropriate name since we weren’t sure how to spell Huh?
Thanks, as always, for the privilege of working out with my F3 Brothers!
I had the honor of noticing the scheduled Q had also volunteered to proctor the IPC at Pontiff so I volunteered to Q this workout on Friday, September 25, 2020. As today is the day the site Q was burying his dad at the Veterans’ Memorial Cemetery, it was only fitting to create and workout to honor @cmouney’s dad.
Claude F. Mouney, Jr. passed away on Saturday, September 12, 2020 in New Orleans, LA at the age of 80. He was born in New Orleans, LA and lived in Metairie and Covington, LA for most of his life. He was a graduate of Redemptorist High School, class of 1958. Claude honorably served in the United States Air Force. He then went on to graduate from Tulane University, class of 1972 where he earned his Bachelor of Science degree. His careers included Aviation Pilot for Chevron Oil Co., Stockbroker for Merrill Lynch, and concluded his careers as a Financial Controller in the hospitality industry when he retired from N.O. Tours. He was an active parishioner of St. Jane de Chantal Catholic Church where he served on the St. Jane Pastoral counsel as chairman of the finance committee. Claude was a member of SJDC Knights of Columbus and was elected Grand Knight and served many years as treasurer. Rumor has it, Claude may be responsible for the wear Red on Friday’s to REMEMBER EVERY DEPOLYED making it to New Orleans. Claude started the Red Shirt Movement with his coffee club and the Knights of Columbus.
He enjoyed the outdoors, camping, hunting and fishing. He also adored his dogs Heidi, Laney, and Lilly. Flying was his true passion and he learned to fly at the young age of 16.
Devoted father of Craig A. Mouney aka F3 Paris Hilton (Lauren), Claudette Mouney, and Clayton Mouney aka F3 Mambi (Kristie).
Son of Claude F. Mouney, Sr. (Kathryn) and Iris Folse Vogt (Louis). Brother of Donald J. Mouney (Cathy). Grandfather of Jessica, Joseph, Jacquelyn, Camille, Anthony, Carter, and Grace. Great grandfather of Sophia, Joe Joe, and Elaine.
Relatives and friends of the family attended a standing room only Catholic Prayer Service at Serenity Funeral Home in Covington, LA 70433 on Thursday, September 24, 2020.
Inurnment took place Friday, September 25, 2020 at Southeast Louisiana Veterans Cemetery, hours after this tribute workout.
The Tribute
5 Pax gathered on top of the levee where the workout began with the Q greeting everyone and explaining today’s tribute to Claude and well wishes to Mambi & Paris Hilton & family and challenging all Pax to do their very best to perform each exercise and push themselves in tribute. We moseyed down the levee to plant the flag and onto the far side of the pump station while doing high knees and butt kicks to loosen up.
Once we got to the other side we started today’s version of Blimps with
B – 80 Big Boi sit ups stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We then moseyed back to the flag side of the pump station for
L – 80 Leg Lifts stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We moseyed back to the far side of the pump station for
I – 80 imperial Squat Walkers, stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We then moseyed back to the flag side of the pump station for
M – 80 Merkins – hand release x2, stopping after each 20 reps to perform 80 seconds of Airplane Planks since Claude loved planes (20 seconds high plank, 20 seconds right wing in the air, 20 seconds high plank, and 20 seconds left wing in the air)
We moseyed back to the far side of the pump station for
P – 80 Plank Jack’s straight through
We then moseyed back to the flag side of the pump station for
S – 80 Shoulder Taps straight through
@vincegremillion then lead us through some stretching before closing with our COT and lifting Mambi up before we departed.
