A PAX did an exercise while the rest were holding our feet 6 inches from the ground. When they finished, the next PAX in the circle performed the exercise. We kept rotating around the circle until each did all of the below.
27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short mosey to the Fountain of Youth and did the following in cadence:
SSHs x 20
Windmills x10
Overhead Claps x 10
Seal Claps x 10
Slow Low Squats x 10
Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.
Partner Workout
Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.
Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.
Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.
Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.
Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.
Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.
When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.
2 Minutes of Mary
Flutterkicks x 20 IC
Dying Cockroach x 20 IC
Moseyed back to the flag right at 6:15 a.m.
COT Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.
Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”! If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!
Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk! The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.
Q had pax break up into 2 groups – Mosey to the levee. Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.
Circle Up for warm up: All in Cadence
SSH x 16
Toe touch down 3 count up rep count
Side lung x 16
Windmill x 16
1st Initiative x 2
5 squat jumps
Sprint up the levee
Walk down the otherside
5 Switch Leg Jump Lunges
Sprint up the levee
Repeat
45 sec plank
2nd Initiative x 2
5 Merkins with double climber (both feet to chest)
Sprint up the levee
Walk down the other side
Repeat 5 Merkin/Double climber
Sprint up the levee
Walk-down
Repeat
45 Sec Plank
3rd Initiative – 6 – 1 to
Start with 1 Burpee
Bearcrawl Up the levee
On top of the levee 5 PlankJacks
Run Down Backside
5 Shoulder Press
Quadrafilla (run backwards up the levee)
On top of the levee 5 PlankJacks
Run Down Frontside
Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
4th Initiative – Partner Up x 4 (each Pax flip flops activity)
Partner plank taps x 5
Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
Both Pax completes 3 Jump Squats
Run down the levee
Repeat until both have wheelbarrows up 2 times
5th Initiative – Accountability EMOM (Every Minute on the Minute)
Q set the timer 5 running minutes
5 Decline Merkins
Run up and over levee
5 Prisoner opposite leg up downs
Run up and over levee
Any time remaining on the minute is rest – Start again 2nd minute
Q stopped the Pax at 4 minutes as we only had 5 minutes to return
Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.
30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.
Count off – Name O – Announcements – Intentions
Prayer – Take nothing for granted – give thanks as well as give service to others. Open your heart to giving and receiving forgiveness.
Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.
Thank you Yankee for staying to help put the Pax name list together.
On top of the levee 5 PlankJacks
Run Down Frontside
Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:
Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:
So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.
Warm-Up
SSH X 18…no make that 20.
Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.
Mountain Climbers X 25
Arm Circles X 10 (forwards and backwards)
The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.
Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…
Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…
Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…
Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…
You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.
The Thang
Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:
Curls X 250
Squats X 200
Rows X 150
Shoulder Presses X 100
Burpees X 50
One Pax member works while the other Pax member runs a 40-yard dash and back.
Cowbell and KimChi finished early rewarding all who finished 100 LBCs.
Post-Thang
The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).
Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).
Return Rock and mosey back to flag.
“We still have two minutes. On your six.”
Flutter Kicks X 20
Penguins X 25
“We still have 30 seconds. I paid for 45 minutes,” said Rev Sox
COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.
Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.
Seeing that I never Q’ed Wolfpack Mountan…ever! I decided to start 2019 a little differently. In fact, I have never Q’ed any uptown AO since the 2014 beginning of F3 or my second beginning in Sept. 2016. That’s an entirely different story for another time. Anyway, T-Claps to Yankee’s text reminding me of my date with destiny.
WARMUP
With 32 Pax strong, “we don’t need no stinking warmup.” I give a protracted disclaimer and we start with 10 burpees with much groaning and mumbling. After ignoring the uptown mumblechatter, I follow up with 9 burpees for a total of 19 for 2019. After we finish the warmup, we run to the base of the mountain.
THE THANG
We partner up and PAX 1 proceeds to run up the mountain backwards while PAX 2 does 5 burpees and sprints to catch up with PAX 1 and tags to switch until we get to Floor 4. From there, we take the steps to the top (skip 1-2 steps to make it harder)
We circle up for a little modified ‘Suck’. 2 minutes of SSH, Merkins and Jump Squats with a 1 minute cool down x 2. I had a little hiccup with my timer and only did a follow up 1 minute suck.
PAX 1 bear crawls about 40 yds while PAX 2 does Red Sun Supermans. After that cycle, PAX 1 does walking lunges while PAX 2 does wife pleasers.
6 MOM – 30 LBC, 20 Dying Cockroaches, 20 Hello Dolly and 20 Flutter Kicks x IC
With time running out, we proceed to do 25 Red Bull Smurf Jacks and 10 Merkins all IC. I’m hoping to get to 50 Red Bull Smurf Jacks one day but I digress. With 5 minutes left, we had back to the Virtual Flag
COUNTOFF, NAMERAMA, COT
With 32 strong, I was very honored by the showing and greatly appreciated the Uptown Pax accepting the leadership of a Lakeview foreigner. We welcomed two (2) doctors that Nip Tuck EHed and I hope that Quincy M.D. and Bonez make it back. Grateful for my brotherhood of F3 and prayers for God’s peace for those dealing with illnesses and the supernatural grace to lead well. May God bless your influence in 2019!
YHC has appreciated the staged “coupons” at the Skinny and Birdcage, and after some creative festivities by Medulla Oblongata (see Halloween and Christmas) thought it appropriate to greet the new year with 36lb CMUs. Disclaimer, block party announcement and we’re off.
WARM UP Mosey the parking lot, back behind the bandstand. Up and over. Then 20 SSH IC, 20 Mountain climbers IC, 20 Peter Parkers IC, followed by 50 LBCs OYO.
THANG 1 – A BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the CMU honeyhole.
WARM UP 2 – Circle up for a Block warm up. (10) 4-count IC clean and press left shoulder, then (10) 4-count IC clean and press right shoulder, followed by (20) Chest Press OYO
THANG 2 – One block exercises – PAX paired up for CBGB (Curls, Blockbys, Goblet Squats, B-rows ), one PAX lifts while the other carries the block up to one light and back and flapjack , two cycles on each.
THANG 3 – Two block exercises. YHC demo’d some lego configurations of the CMUs to do Merks and Dips. Pax stayed in pairs. One PAX appreciates the gravity of the block while the other runs agassi suicides (1 then 2 lights), flapjack, two cycles
THANG 4 – Three block exercises – The PAX reorg’ed into 3 PAX groups (surprisingly quickly!) while YHC demo’d Bulgariann split leg lunges (one leg on a 2 CMU stack, while holding a 3rd) and kettle bell swings (feet a bit wider than shoulder width on 2 CMUs, while kettle swinging a 3rd). Two PAX run two light agassis, while 3rd appreciates the block. Flapjack till all PAX had their go.
There was mumble chatter about the time so YHC through in some impromptu coupon cool-down. 10 4count curls IC, 10 4count overhead press IC, 10 4count kettle swings IC. At about count 3, YHC realized there is no good rhythm for 4 count kettle swings and settled for sloppy syncopation instead.
Then we returned the block to their resting places, moseyed back to the flag for count-off, name-0-rama, announcements and prayer. Thankful in the New Year. Not much running today but enough fun to get the heart pumping.
YHC has never been called a runner. He hates running. He has spent his life avoiding running and even walking of any significant distance. F3 came into his life and now he runs. YHC loves and hates F3.
YHC is also competitive, so when he saw the beatdown that the North Shore gave to South in last year’s Krazy Ivan, he was determined to help his brothers overcome the conquerors from the North. He may not run fast. He may not even be able to finish the Krazy Ivan, but YHC is going for it on January 19th.
So this week and next week’s Fight Club will run in preparation for the Krazy Ivan. A pax of four arrived ready for a good training run in the mist and fog with outside temps in the low 60s.
YHC gave the welcome, disclaimer, and led a short warm-up of 30 SSH, 10 Windmills, and 20 Peter Parkers.
The Pax went to the top of levee, and we ran 20 minutes to the west. War Eagle and Rev Sox traveled 1.9 miles out west and then back to the boxing statues while Hawg and Hokie Powkey traveled 1.75 out west and back. The highlight of the run occurred about 1/2 down the path when War Eagle barely missed stepping on a dead possum on the path. Since War Eagle is from Alabama, YHC expected him to collect the Possum and take it home for his little lady to cook up for dinner, but to YHC’s suprise, War Eagle left that good country meat on the path.
The Pax came in right at 6:15 for the count-off, name-o-rama, announcements, and prayer.
Abacus, Heisenburg, Woz, Hokie Pokie We met inspire of the rain for a 610 Stomp – out for 20 and back for 20 stopping every 6 minutes for 10 Burpees. Heisenburg & Woz went for a much longer run than Abacus & Hokie Pokie but we all pushed through the rain and the alarm clock to start 2019 right
The PAX are all painfully aware of YHC’s deep love affair with the Irish, and all things related to Notre Dame. The PAX are also fond of pointing out the flaws in my beloved Irish – “What a cupcake schedule”, and “You should join a conference”. This year’s CFB Playoff offered the Irish another chance to silence the doubting PAX.
Returning from Dallas angry and a wee bit humbled, YHC asked the scheduled Rock City Q if he would be willing to give up his Q so the PAX could share in my pain. “Manbun” Hawg willingly agreed. So the PAX got to ring out 2018 with the Notre Dame Ladder of Despair.
Warm Up
Perhaps you are not already aware, but Clemson drummed the Irish in the Cotton Bowl by the score of 30-3. (YHC will happily discuss how the game was closer than that – but you’d have a hard time hearing him over the howls of outraged PAX).
Burpees, of course. 10x OYO. Repeat. Repeat. That’s 30 (for Clemson). 3 more (poor lonely 3 for ND).
SSH x30. 3 more burpees.
IW x30. 3 more burpees.
PP x30. 3 more burpees.
The Thang – The Ladder of Despair
Most PAX know that this was not ND’s first time getting blown out on the big New Year’s Day stage. But they may not understand the full depths of my despair. This morning, they will learn just how many consecutive times ND has gotten embarrassed this way. With a ladder. A ladder that calls out each of these games. How long will it take? How far back in time? Only YHC knows.
Game 1: 2018 Cotton Bowl. Clemson romps. 5 Burpees
Game 2: 2015 Fiesta Bowl. Ohio State destroys. add 10 Shoulder Presses
Game 3: 2012 National Championship. Alabama cruises. add 15 Curls
Game 4: 2006 Sugar Bowl. LSU crushes. add 20 Merkins
Game 5: 2002 Fiesta Bowl. Ohio State pancakes. add 25 Squats
Game 6: 2000 Fiesta Bowl. Oregon State thwacks. add 30 Rows
Game 7: 1995 Orange Bowl. Florida State trucks. add 35 Chest Presses
Game 8: 1994 Fiesta Bowl. Colorado routs. add 40 LBT
Fortunately for the PAX – the clock ran out, coinciding with the end of the streak. 1993 Cotton Bowl, ND romped over the Texas A&M Aggies. But now it was time to return the rocks. Final Tallies: 40 Burpees, 70 Presses, 90 Curls, 100 Merkins, 100 Squats, 90 Rows, 70 Chest Presses, 40 LBT. And worst of all – the cumulative scores of those 8 games? Foes: 304, Irish: 138. Average defeat of 38 – 17. Yikes.
Return to the flag for our COT. Count-off for 20 PAX. Nice showing, gang! (Even if the uptown members were too scared to show). Lots of upcoming stuff (Krazy Ivan, BR convergence, Mobile Spartan, Jackson Day race). Always exciting to hear all of the opportunities that PAX are pursuing. Remember – if you hear something you want to do, DO IT. Q IT. Talk it up with the PAX, you will almost certainly find someone to do it with you!
Thank you Rev, for taking us home with a thoughtful prayer, challenging us to be better men, better leaders, better followers into the New Year.
Thank you, as always, for the chance to lead you all.
With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.
Warm Up
SSH x 20
Hillbillies x 20
Mountain Climbers x 20
Plank Jacks x 20
Imperial Walker Squats x 20
Arm Circles -Fwd x 15, Rev x 15
5 Burpees OYO
Mosey to the Fountain in front of NOMA
Thang 1
Right Leg Step Up x 15
Dips x 10
Left Leg Step Up x 15
Dips x 10
Bulgarian Split Squats Right leg x 15
Dips x 10
Bulgarian Split Squats Left leg x 15
Dips x 10
Incline Merkins x 15
Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.
Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.
The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.
Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.
LBC’s x 20
Dying Cockroach x 20
I had more but it was 7:30 so we moseyed back to the flag.
COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.
With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!
