F3 New Orleans

Category: New Orleans

  • 610 Stomp #11

    “With self-discipline, all things are possible.”  – Theodore Roosevelt

    We do a lot of boot camp workouts where the Q motivates and leads the PAX; but on Tuesday mornings, the 610 Stomp offers a great alternative that challenges the PAX’s own self-discipline and drive to accomplish a goal.  As YHC experiences at around the 4th & 5th set of burpees: “Should I keep doing my 10 burpees, or can I do 8-9 this set?”  I can tell you that this morning, seven men set out in the gloom to capture their goal and get better today.

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…4.5 mile loop around city park & stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace.

    This morning, we all started together, but at the Marconi underpass, we split into numerous groups to run various routes back to the flag.  Let me know in the comments if anyone saw the speeding 4-runner out of the shop from last week.  Hotty Toddy & YHC met up with Jingle Vader by the Christian Brother’s field, and SFX flew past us on the home stretch around the track.  As the four of us waited for the #six, YHC provided some time with Mary at the finish line.  The final exercise with Mary was high plank just as the #six rounded the corner towards the flag, and an applause could be heard by SFX, who was doing clap merkins.

    Once the PAX was accounted for, we sealed the deal with 10 more burpees, and circled around the flag for Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Bubba).

  • Swimming With Rocks

    After an evening of sufficient soaking, eight men showed up to get better. Seven men started a the shovel/flag and stepped off after the disclaimer. While in the COP, Hawg came rolling up…without the goggles.
    COP:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles x 30 (15 each way)
    Pickle Pounders x 20
    LSS x 20
    Grab a rock and mosey… to a nice low area with lots of puddles.
    Crossfit Merkins x 20 IC
    Penguins x 20 IC
    Squat Press with Rock x 15 IC
    Mosey to the Hill for some 11s. Over the hill 10 merkins, back and 1 rock press on your six. Continue til the numbers reverse. Feeling like toast, it was time for a rest. So, we took a seat with some People’s Chair, rock in hand. While “resting” in the People’s Chair we did 20 x presses IC. Quick break and take a seat. This time we did 20 x curls IC. After a quick recovery period, let’s mosey to the fence line by the outdoor “gym”. While the group is tossing rocks over the fence, two guys would do pullups and rotate until all did pullups. Time to mosey back to the rock pile to deposit our rocks with just enough time for some Mary.
    LBC x 20 IC
    Hello Dollys x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Race back to the shovel/flag where Ol’ Glory is flapping beautifully in the breeze.

    Announcements, shoutouts for RY’s aunt with breast cancer and FNG-Hotty Totty on his 2 yr anniversary. We gave thanks and prayed for the strength and endurance to keep improving and to influence, positively, those in our lives. HAPPY MONDAY!

  • 1 year convergence – Happy Anniversary F3 NOLA

    Pre-thang:  A beautiful morning and a whole bunch of people hanging out around the space where a flag would normally be.  No flags to start our workout…oh well.  I bet one shows up.  Even with race for the cure in the park we were able to take 27 PAX for an anniversary tour of City Park.  It was exciting mix of old and new guys

    Short mosey to great lawn for warmup COP:

    Plank jacks, Hillbilly’s, Mtn. Climbers, SSH x 25 In Cadence.

    Continue warmup with BLIMPS:
    Burpin Merk Jumps x 5
    Lunges x 10 each leg
    Imperial Walkers x 15
    Merkins x 20
    Peter Parkers x 25
    Squats x 30

    Mosey to museum fountain: Derkins x 15, step ups x 20, Incline Merkins x 20, step ups x 20, Dips x 20. All in cadence.

    Mosey to old golf course for 11’s — run over tee box hill and do 10 Burpees. Run back and do 1 squat. Continue until 1 Burpee and 10 squats. Plank up and wait for the six.  Shorty found us at this point – Tclaps for driving an hour from Luling to join the pax.  Now the flag was in its proper place.

    Mosey to water fountain and “line up” doing LBC’s while PAX rehydrated for a few minutes.   Lots of curious race for the cure runners at the water fountain.

    Mosey to softball field for a pushorama: Home plate/Merkins. First base/Larry Craigs. Second base/Diamond Merkins. Third base/Chuck Norris. Seven men at each base. Perform the designated exercise x 10 in cadence, then run to next base until all four exercises are done.   Lots of groans about this exercise.

    Mosey back to Great Lawn for a few minutes of Mary: LBC’s x 25, Hello Dolly x 20, Real Freddie x 15.

    Sprint back to shovel flag for COT…

    Hawgcycle led our prayer by referencing Sways awesome post about #pushingtherock

    push the rock

    Tclaps to Hawg for encouraging the guys to come out and join us

    Welcome to the F3 NOLA family to our 6 FNGS

    Tclaps to all of the F3 PAX at the Mudrun in South Carolina

    Tclaps to all of the guys who EH’d a FNG

    Tclaps to ROOTS for a solid Q

    Happy anniversary to us!  Let’s grow this thing even bigger this year.

     

  • Pre-Convergence

    Got an email the day before asking if I can Q the Friday workout. I jumped on it and was excited as this was my VQ for Friday’s workout. Eight men gathered around the virtual shovel/flag and stepped off after the Disclaimer. As we ran a couple blocks down St. Charles we picked up another six. We circles up in front of the Tulane sign for the COP. Be careful, the sprinklers oscillate.

    COP1:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles IC (15 forward, 15 backwards)
    Pickle Pounders x 20 IC (I still hate the name)

    “Let’s Mosey…” to the Loyola parking garage. A short pause at the base of the ramp and Indian Run up. We stopped a the top of the last ramp and lined up for “11’s”.
    Merkins x 10 at bottom of ramp; LBC x 1 at top; 9 at bottom and 2 at top….keep going until the numbers flip. TClaps to those whose finished all rotations. YHC cut it short so we could head down as a group. At the bottom of the last ramp, the horses turned left and headed to the barn….but that’s not where we’re headed. Pull-ups were intended but due to time and number of pax, called an audible (thanks RY) and found the Loyola benches. Everyone grabbed their own bench and…
    COP2:
    Step up left leg x 20 IC
    Dips x 15 IC
    Step up right leg x 20 IC
    Dirkins x 10 IC
    Let’s mosey…

    6 MOM on Loyola Lawn while the touchdown Jesus looked on.
    Hello Dolly’s x 30 IC
    LBT’s x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Penguins x 20 IC (this one’s for you Rev)

    Mosey to the shovel/flag. Countoff. Namerama. We had a FNG from San Diego who was in town for one workout. Since he trains in MMA, it was natural that we name him “Miagi”. Wax On, Wax Off!!!!

    Shoutout: offered thoughts and prayers for Agassi, who is getting married soon, Forrest, who was married recently, for Tool and his wife and special needs son.

    See everyone at the Convergence tomorrow.

  • Can we walk instead of Mosey?

    “You have to fight to reach your dream. You have to sacrifice and work hard for it.” -Lionel Messi

    15 of the finest men gathered for a beatdown in the gloom.  This was the first full Q constructed by YHC, and I hope the PAX enjoyed it!

    DISCLAIMER

    The Thang:

    Mosey towards the Golf Club House and over to a grass patch.

    COP #1 – IC: Plyo Warmup

    • 20 x Seal Jacks
    • 20 x Squat Jacks
    • 20 x SSH
    • 20 x Plank Jacks
    • 20 x Power Squat
    • 20 x Single Leg Iso Hops (Left x10 / Right x 10)

    Mosey over to the lamppost and lineup at the road for Stop #1.

    Stop #1 – OYO: Merkincides

    • Start with 10 Merkins, then the PAX runs to the first lamppost and back to complete 10 more Merkins at the startline, then runs to the second lamppost…until completion (5 lamppost in total).
    • YHC forgot the first 10 merks at the start and shot out like a cannon… the PAX had to reel me in.
    • #Tclaps to Mr. Awesome & Virility for flying through the Merkincides.
    • I believe Barefoot Contessa rolled an ankle… sorry to hear man. Hoping for a quick recovery!

    Plank up and wait for the Six at the startline.  Since the PAX was gasping for air, we did a quick mosey to the Lake Pavillion or Stage or Canopy…idk… and partner up.

    Stop #2 – OYO: Storming the Beach

    • Starting at the low side, the first wave of PAX perform Jump Ups on the steps to the Pavillion, then it is “up and over” the Pavillion. Mosey on the outside back to start.
    • Second wave of PAX is released once their partner is on top of the Pavillion.
    • Repeato until the Q calls the final wave. I believe most of us got through at least 5 waves.

    Plank up until the PAX finishes their final wave.  Due to the lower steps being filled with birds all day (it is the #Birdcage),  the planks were performed with an aroma of birdshit in our face.  Sorry for that!

    Mosey to soccer goal post.

    Stop #3 – OYO: Shift Work

    PAX divides into 5 groups to perform AMRAP for the following exercises:

    • 6 x Burpees (Time is up once group completes and rotate)
    • Pullups
    • Spiderman Plank
    • LBCs
    • Flutter Kicks
    • Repeato x 2

    Mosey to the birdcage.

    Stop #4 – IC: Legs & Arms

    PAX lines up on the bench and performs the following IC:

    • 20 x Dips
    • 20 x LLSU
    • 15 x Incline Merkins
    • 20 x RLSU

    Mosey past the 20+ Tomatos doing a Zumba class in the parking lot towards Magazine and circle up for the last stop of the morning.

    COP #2 – IC: 5MOM

    • 15 x Hello Dolly Leg Lifts
    • 20 x Putins
    • 15 x Ski Abs (start in high plank and keep hands in place on ground, begin by jumping both feet together to the outside of right hand on 1, jump back to high plank on 2, jump both feet together to the outside of left hand on 3, jump back to high plank on “Rep Count”… Repeat til done)
    • 15 x LBTs
    • 10 x In & Outs (start in high plank and keep hands in place on ground, begin by jumping feet inbetween both hand on 1, jump back to high plank on 2… Repeat til done)

    We were gassed, and YHC joked about walking back to the flag… But this is not how we roll.. we mosey!  Sorry if anyone in the PAX got their hopes up for the thought of walking.

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer (5 Finger Prayer by Pope Francis)

  • MudRun Fall 2015 #Preblast Race Day

    Mud Run Spring 2014 #PreBlast

    We trust all of you are excited and ready to be a part in our largest gathering of F3 men. When F3 Nation descends upon the Leatherneck this Saturday, we will definitely turn some heads and draw a lot of attention. There are a few logistical changes, so this PreBlast is an attempt to provide sufficient detail so things run smoothly. A schedule of events and the F3 Starting Order are included at the bottom.

    ARRIVAL**:      You should plan to arrive at The Leatherneck by 7:00am. You do not want to be late. Running from the parking lot to make your start time will make for a miserable day. The Physical Address of the Leatherneck is 1215 Valley Ridge Rd., Gaston, SC 29053. Directions are below:

    **(FOR SITUATION AWARENESS THERE WILL BE CONSTRUCTION ON 1-26 AND EXIT 125 WILL BE SHUT DOWN AT 7AM).

    Find directions here.

    THE TENT:      This year, the F3 tent will be right next to the starting line. You won’t be able to miss it, because we have the biggest, baddest tent on site. It will also be well marked with flags and banners, and will serve as our central meeting point.

    Bag Check:      There is a bag check for normal registered runners.  This location will be chaos.  Plan to check you bag into the F3 tent. We will have several volunteers that will be staying at the tent and I’ve heard that F3 Nation brothers are pretty damned trustworthy!

    SHOVEL FLAGS:      Please bring EVERY shovel flag in your Region and plant them at the tent upon arrival. This is always a significant gathering, and the flags will make a statement.

    THE MUD RUN WAIVER:      Bring the COMPLETED mud run waiver form with you (ONE PER TEAM IS REQUIRED TO BE COMPELTED).TEAM CAPTAINS are responsible for your team’s waiver (we will print some extras to be available at the F3 tent). Print the waiver here:

    Runner Waiver

    REGISTRATION:      Don’t go register until your ENTIRE team is Assembled. You register at the registration tent (NOT THE F3 TENT).  Give them your waiver and get your race bibs and get marked up with your numbers. Team Captains will get the team’s timing chip. You will be free to come back to the F3 tent after you register.  T-shirts can be picked up (as a completed team) at the F3 tent.

    THE START:      Teams start every 15 seconds. This is it. Do well.

    THE COURSE:      The course layout is the same this year.  Watch Twitter (@F3MudRun) for any course recon updates prior to the race. There should be actual Marines monitoring obstacles (rather than JRROTC volunteers). The Marines are much more strict when it comes to attempting/completing each obstacle or taking penalties. With 108 teams, odds are very high that one of us will piss off a Marine with a hard-on to bust somebody. Don’t let it be you.

    Fountainhead’s “Wiki-Mud” provides strategy tips and information about specific obstacles and is recommended reading: http://f3nation.com/2014/03/16/the-wiki-mud/

    Purple Crayon’s “How To Beat the Mud Run Obstacles” is also excellent (Note: order of obstacles has changed): http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/

    THE FINISH:      You must cross the finish line with your entire team. In our meetings with the Mud Run reps, they specifically mentioned this rule. Team Captains with the timing chip must finish with your three teammates and ONLY your three teammates.

    AFTER THE RACE:      When you are off the course, the mud run will have fruit, water, etc. for you. You can also hang around the finish line to welcome your buddies as they finish. At some point, you will want to make your way toward the “showers” (which are hardly more than a glorified garden hose) for a rinse off. Don’t think for a minute you’re gonna get all the mud off you. That will take weeks. After you clean up a bit, make your way back to the F3 Tent for 2ndF (AND ENJOY THE BEER BOAT!!!) We will have this stocked for you and remember that GLASS BOTTLES AND PERSONAL COOLERS ARE NOT ALLOWED INSIDE THE GROUNDS.

    OPERATION ENDURING WARRIOR DONATION:      Operation Enduring Warrior is an organization that supports disabled veterans through training and competing in obstacle races. You may have seen photos of the OEW guys wearing gas masks during the mud run. Their web site is here: http://www.enduringwarrior.org/

    F3 Nation will again support their efforts this year with a financial donation and moral support. You may remember having the option to make a donation to OEW when you signed up on the F3 Mud Run website. We raised about $1700 that way. On the morning of the race, we will “pass the hat” again for anyone who would like to donate to OEW and increase our check size. There will be a donation bucket (very well marked)  at the tent. We will also have a F3 volunteer walking around with a bucket. Think about it – if all 420 of us gave just $5, we’d add $2100.

    OEW CHECK PRESENTATION: At approximately 7:45am F3 (Fountainhead and Napalm) will present our check donation to OEW. Logistics are still being finalized regarding exactly where that exchange will take place, but we only have about a five minute window before OEW hits the starting line, and we don’t want to back up the rest of the starters. We’ll annouce this when it’s time.

    PHOTOS: At approximately 11:00AM, we will take our group picture (please be at our tent at 11:00AM for this). This should not take but a few minutes. We will also have several photographers on the course.

    BUSTED PAW:      The awarding of the Busted Paw will take place immediately following photos. It better be a team from F3 that wins this and not a pack if FIA gals……

     

    Tenative Schedule of Events:

    • 7:00 Arrive at F3 Tent.
    • 7:15 Plant your Shovel Flags.
    • 7:00-7:30 OEW Donation/Collections.
    • 7:30-8:00 Race Prep, Check-in, Registration, Numbering (Full Team must register together).
    • 7:35-8:05 Pick-up T-shirt at F3 Tent.
    • 7:45-8:00 Check Presentation to OEW by Fountainhead and Napalm (Depends when OEW starts race).
    • 8:00-8:15 BOM by Dredd (immediately after we do Check Presentation to OEW).
    • 8:45-9:12 All F3 teams Start Race.
    • 9:45-10:45 F3 Teams Finish (Go shower and then head to F3 Tent for 2nd F).
    • 10:50 Busted Paw Trophy Presentation
    • 11:00 Final F3 Group Photo.

    THE STARTING ORDER:

    Since this run’s inception, we have received countless communications regarding starting times. You name it, we’ve heard opinions from every region. After carefully weighing all the information, the overwhelming consensus was that most of the regions wanted the chance to compete for The Busted Paw against each other’s best competition and on a level playing field. It also became apparent that any solution we offered was going to piss somebody off. This year we have a LOT more regions running for the first time (and not all necessarily consider themselves in the running to take home the trophy).

    The defending champion South Beach is not registed to defend there team title so ALL F3 teams are together with nobody between us. Each Regional Q ranked each of the teams from their region.

    When all teams were blended together for ranking,  we considered three primary factors:

    1. Evaluated past team performance, with a bit of priority consideration given to the top 8 finishing times.
    2. Gave a bit of priority consideration to the total number of teams participating from each region.
    3. Created a weighted team average based on total “points” per runner on the team.  Remember when you registed and you had to select a goal for the MudRun?  Yep, that’s what we used.  This was mostly to use as a tiebreaker where needed.

    Basically each region has an equitable starting position to compete for The Paw. Any arguments and speculation should be finally decided in the arena.

    While this might not be the best way, its how it was done, and it all should work out just fine.

    SO The best part about this is IF you don’t like where your team is, Here are the things you can blame instead of ganging up on YHC:

    • Blame your Regional Q for giving you a Regional Seed than you think should have been better.
    • Blame your Region for not bringing more Pax to the dance.
    • Blame Yourself for not paying attention when you registered (by selecting “Simply Survive the Leatherneck” if you really meant to select “Serious Contender For the Busted Paw”).

    With that said HERE are the Starting Times (and remember if you are part of F3 then every last one of you has a “priority starting time”)!

    UPDATED TO PDF BELOW:

    TEAM STARTING TIMES

    Below is the Individual Registed Runner List (with the Teams they belong to):

    F3 Nation Individuals per team

    PDF Version-Individuals per team

    Blood Clots…Bones Heal…Sweat Dries…Pride is FOREVER!

     

  • Mobile Super Spartan CSAUP

    Pre-Thang

    Five brave men set out to accomplish the unthinkable, a 9.7 mile race with 24 obstacles, swamps, bogs, frigid water, sandy terrain, elevation changes, and slow pokes hogging the trail.  YHC and Amnesty road tripped it to Mobile the night before.  Hawgcycle stayed with the in-laws in Biloxi.  Reluctant Yankee and Mr. Awesome traveled together the morning of the race.

    We all tested our skills at the mini rope climb and scoped out the dust bowl where spectators gathered before lining up to race.  The PAX had some pre-run jitters not knowing what to expect in the gloom ahead.  After a quick waiver signing and listening to an energetic MC with American Flag with rip offs give a “be careful” spiel, we set off into the unknown.

    The Thang

    Mr. Awesome and Hawgcycle took off in the beginning while YHC, Reluctant Yankee, and Amnesty kept a slow and steady pace.  The first few obstacles were pretty straight forward.   YHC displayed why the name “Splash” was given after diving into the deepest section of the first frigid cold water crossing.  Learning to traverse the outside edges of the swampy areas didn’t take long after witnessing multiple runners get trapped nearly chest deep in tar/mud.

    The first 2.5 miles were relatively easy until coming upon 3 back-to-back obstacles that involved a straight gassing of the forearms:

    1. Zig Zig Walls – scale around the walls without touching the ground or grabbing onto the top
    2. Hercules Pull – lift heavy object (~80-100lbs) into the air hoisted by a pulley and gently set back down
    3. American Ninja Warrior Monkey Bars – start at one end and get to the next without touching the ground
      1. TCLAPS to Amnesty for being the only member of the PAX to complete while the rest did 30 burpees

    After our arms felt like Popeye, there was a nice mosey with a water station to rehydrate.  At this point YHC, Reluctant Yankee, and Amnesty took off to get in front of the slow groups who apparently walked the entire race.

    Around mile 6, Amnesty’s achilles began to act up probably due to the 2.5 straight miles of sand and elevation changes.  YHC and Reluctant Yankee carried on through the bucket brigade (fill up 3 gallon bucket with dirt and walk a loop only to dump it back out where you started) letting Amnesty take a breather.

    Within the next mile YHC and Reluctant Yankee caught up with Hawgcycle at the 10 foot wall jump.  TCLAPS to Hawgcycle for going the last 5 miles without a shoe sole.  Apparently, gorilla glue on old shoes while running through knee deep bogs isn’t the best idea.  Coming down from the wall jump Hawgcycle got a calf cramp.  The three of us stayed together for the next mile until reaching the infamous Spartan Javelin throw.  This obstacle has an 86% fail rate, and 100% of the PAX failed.  30 burpees for all.

    At this point, YHC got his 4th or 5th wind and took off for the remaining 2.5 miles of the race.  The last 3 obstacles consisted of a 20 foot rope climb, up and down large dirt mounds with cold water ravens, and lastly a fire jump.  Mr. Awesome finished the course in 2 hours and 25 minutes so he was there cheering us all on.  The rope climb took down two members of the PAX, Hawgcycle and Amnesty.  30 more burpees fellas.

    Other than some barbed wire nicks, thorn bush scrapes, and fatigued muscles, we made it through.  TCLAPS to Mr. Awesome for finishing 2nd overall in our heat and 6th overall for men in the afternoon heats.

    Post-Thang:

    Immediate post run consisted of a free beer sponsored by Shock Top, a finishers t-shirt and medal, and hose down rinse off.  The PAX loaded up for the ride back to NOLA.  We made a BBQ stop at the Shed off of I-10.  Mr. Awesome threw a fit that the Michigan vs Michigan State game wasn’t being played on the main TV.  What can you say?  It’s the SEC, and Bama is playing A&M.  Sorry, Awesome.  The Wolverines really needed you in the last 10 seconds.

  • 610 Stomp #10 – The Force Awakens

    I am not the sharpest tool in the shed.  I walked out of my house and realized I had left my truck at my M’s office about a half-mile away.  I grabbed the bike and started out – train.  Anyway, YHC got there a couple of minutes late, but the pax was still there, probably expecting me to be cutting it close.  5 other Stompers were waiting, 4 members of the regular krewe and Jingle Vader, fka Jazzy, ready for his inaugural 610 stomp.

    The Thang

    4.5 miles with burpees oyo every 6 minutes. Shorty and SFX set the pace and YHC never saw them again after the first set of burpees.  Tool provided the conversation I needed to forget about my aching feet. The usual 90 mph fly by on Filmore was performed by some sort of Sedan today.  The 4-Runner must be in the shop.  SFX was kind enough to come back and find YHC and run with me for my last quarter mile.  Everyone did 10 burpees to finish The Thang off.

    COT

    Some talk about the eventful #RockCity workout yesterday and planning for the 20,000 tomatoes coming to watch us workout on Saturday for our 1-year anniversary convergence.  We are also looking forward to the new Monday workout at the Birdcage AO.  #RockCity has gotten so big we have to split it – only room for three people on the pull up bars.

    We prayed for a friend with Cancer and for our children and wives.

    Thanks,

    Hawg.

     

  • Lucky Dogs and Disappearing Acts

    Pre – Thang:

    Arrival at Pontiff to find Shorty- ready to go –then Marlin, Lucky Dog and Hawgcyle came pulling up!  I wasn’t sure my body would be ready to go post – Spartan Race but sure enough when 530AM hit and the mosey began –all the pain left my body(kind of).  Today was a ridiculous 59 degrees and breezy.  August seems like a distant memory with this amazing weather.

    Mosey’d to the Rocks for the first Circle of Pain.  New FNG Jeff showed – mid Good mornings.

    SSH x 25, Good Mornings x 20, Imperial Walker x 25, Merks x 15, Monkey Humps x 15, Lunges x 20

    Find a date in the Rock Pile and then we had a short mosey to the Softball field.

    With Rocks – Shoulder Press x 15, Curls x 12, Squats x 15, Calf Raises x 20, Bench Press x 15, Row Press x 15  — I think I over picked on my ROCK!  Ouch!

    Then we mosey’d to the track.  At the track we settled in for my favorite F3 special – some DIRTY MacDEUCE.

    We ran a lap.  Then Peter Parkers, Slow Squats, Diamond Merks, and LBCs x 12.  Tclaps to Shorty for killing it on the laps!

    We ran lap #2.  Then Parker Peters, Regular Squats, Russian Twist, Staggered Merks x 12

    We ran lap #3.  On lap#3 Marlin was crushing it – and due to the fact that I have his daughter in my class –  I had to keep up – Jazzy taught me that lesson with the Russian Twists a few weeks ago!  Tclaps to Marlin for pushing me – when I was gonna take it easy based on the Spartan.

    After 3rd lap: While we waited for the 6, he never came.  And we waited and he still never came – Your Humble Correspondent started to PANIC!  Is there a body on the track?  Is he OK?  Then we noticed his date was missing and for the first time in F3 history – we had a FNG go missing – awol – or just straight up leave.  Well there is a first time for everything!  **Side note – I contacted the FNG who promises to return.  He left not wanting us to see him splash merlot.

    After 3rd lap:  Plank Jacks, Staggered Merks, Penguins, and Flutter Kicks x 12

    Grab your date and let’s mosey to the flag.  At the flag – Rock throws x 12 – change rocks every throw.  At this point – FNG – Lucky Dog launched his rock into dog shit.  And then proceeded to smear – dog feces on his face accidentally while hoisting his rock to his shoulder!  Oops.  I sure hope he comes back!

    COT- 5 finger prayer from Pope Francis

    Thanks for motivating me to get out of bed this AM.

    You guys ROCKED.  See what I did there.  😉

     

  • Heed the Athenian Beatdown

    Seven tried, true, and trusted warriors of our fine city banded together on this cool fall morning to prove that the “Spartans” had nothing on toughness or fitness.  They were joined in short order by a warrior from a foreign land (South Carolina) who quickly proved himself worthy of the battle.

    “What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.”- Pericles to the families of the dead after the Athenian War

    First Athenian Workout Tip: Workout drunk or hung over (The Q did not provide the warning nor the means to comply with this tip)

    Second Athenian Workout Tip: Workout to music (which we accomplished for the leg portion of the Thang)

    THE THANG:

    Sudden Change

    Mosey to the Great Lawn

    Imperial Squat Walker (IC) x 20

    Happy Jacks (IC) x 20

    Mosey to the Foundry

    1 and a half cycles (everyone did 3 sets of pull-ups) of 30 seconds OYO through below stations:

    Pull-ups, Bear crawl, Low rows, Merkin bulldogs, Pull-ups, Flutter kicks, Crab walk

    Mosey to the Singing Tree (Our music) w/ a Sudden Change en route:

    Low Slow Squats (IC) x 20

    Squat Jumps (OYO) x 10

    Daft Punk (Follow Q w/o cadence) x 10 cycles

    Lunge Jumps (OYO) x 10 each leg

    Mosey to NOMA Side Steps w/ a Sudden Change en route:

    Half PAX: Toe Touches on Curb (OYO)

    Half PAX: Hand walk up and down museum steps (drag legs behind) (OYO)

    Switch

    Partner-up – wheel barrel up museum steps and switch (OYO)

    Mosey to Foundry

    Half PAX: 10 Hanging Leg Raises and 5 Hanging Knee-ups (OYO)

    Half PAX: Lying straight leg hip thrusts (OYO)

    Switch

    Box Cutters (IC) x 15

    Dancing Chilcutts (IC) x 10

    Dr. W x 10

    Canoe held for 20 sec

    10 second count

    Canoe / Superman x 2

    Mosey to the NOMA Fountain

    Decline Merkins (OYO) x 10

    Dips (OYO) x 10

    Hip Slappers (OYO) x 10 each side

    Decline Merkins (OYO) x 10

    Dips (IC) x 20

    Mosey to the Flag

    Announcements – The usual workouts for the week with Saturday being CONVERGENCE.

    Shout-outs: To our brothers battling for the day in Mobile.  For our brothers and all the families in South Carolina experiencing loss and trying to recover to normal life.