I guess the man was sick but it would considered very uncommon for a grizzled F3 veteran like Jose 10k to vomit during a beatdown, but vomit he did! In his defense he said he was ill. I’ll take his word for it.
Now to the workout:
The pax ran 4.0, 4.2, 4.4 miles today. It depended on who you asked. Everyone’s watch or phone was different.
A chilly and quiet Audubon Park welcomed the pax! To the levy departed where an oncoming train dictated a change in route up Lower Line to St Charles, to Carrolton, to SB. The audible route added an extra .25 mile to the run. Pace maxed at 10:09. Devised a new aspect, the IR Layup. Pax on IR may saunter straight to SB and then return with rest of pax.
Runners Ran and Ruckers Rucked
Runners Ran and Ruckers Rucked
With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,
Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.
WARMUPS
Slow Grass Grabbers
Slow Hold Vagodas
Arm Circles
Butt Kickers/High Knees
Fence Crossers
Self Love
We laid out the gear in stations:
40# Sand Bag for Squats
30# Coupon for excercise of choice
20# Weighted tire drag as timer across field and back
45# Bar for Curls
6# Weighted bat for MACE work
2-30# plates for Farmer Carry
60# SandBag for Kettel Bell
40# Sandbag for OHP
40# Sandbag carry across field and back
Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
Took time to return the gear and COT.
With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,
Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.
WARMUPS
Slow Grass Grabbers
Slow Hold Vagodas
Arm Circles
Butt Kickers/High Knees
Fence Crossers
Self Love
We laid out the gear in stations:
40# Sand Bag for Squats
30# Coupon for excercise of choice
20# Weighted tire drag as timer across field and back
45# Bar for Curls
6# Weighted bat for MACE work
2-30# plates for Farmer Carry
60# SandBag for Kettel Bell
40# Sandbag for OHP
40# Sandbag carry across field and back
Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
Took time to return the gear and COT.
Perfect weather today for dry land speed skater drills ~ 45 degrees
A quick warmup: toe touch, windmills, parker peters
The main event: 2 sets of 10 exercises, one minute of exercise followed by one minute of rest.
All done in speed skater form: bent low – chest at thigh level, eyes forward, same leg same arm extend at the same time (left arm out left leg back, then right arm out right leg back).
1: UP DOWNS
2: ALTERNATING SINGLE LEG UP DOWNS
3: SKATER JUMP WITH UP DOWN
4: PUSH RECOVERY
5: UP DOWNS FIVE TIMES FOLLWED BY A JUMP
6: SIDE TO SIDES
7: DRY SKATE
8: SKATER JUMPS
9: LOW WALK FORWARD, THEN BACKWARD
10:ONE MINUTE BASIC POSTION HOLD
See YouTube “FULL LENGTH Speed Skating Dryland workout” for proper technique,
All (except for Jose10K) enjoyed the Norwegian techno music playing in the background.
After two set of the above, that was a wrap.
Miles Davis from F3 Jackson, MS prayed us and took a group photo.
The more things change, the more they stay the same. The Ruckers rucked, the Knoters Knotted,
One of YHCs favorite aspects of F3 is that every pax brings a different service to the table. For some it’s quiet strength , for others maybe it’s cutting edge Bluetooth technology. Physically there’s Clydesdales , Greyhounds , crabwalkers and some bodies held together by a patchwork of novenas. We have certified poets, storytellers and beatdown historians. Medical professionals, theologians, engineers, secretive government clearances, professors, …the list goes on.
Personally speaking, YHC bears the heavy burden of being the cultural educator of our pax. As a byproduct of being raised at the epicenter of cultural awareness I am most useful in pronouncing Anglo Saxon terms like “cone” and explaining complex family dynamics like the “uncle cousin”.
Thus it’s YHCs duty to stay vigilant when there are clear gaps in pax knowledge. It’s with this awareness and responsibility that YHC must present the annual review of the greatest of classical ballets.
Today we complete Act II of …
The BUTTCRACKER
By ThighKowsky
Duke!!! Take off that tutu and roll that beautiful beatdown footage!!
6 sugar plums warriors fought through the Christmas calorie coma to post at Tuesday Tuff. YHC stirred the pot a bit by leaving JBL on the sidelines today. Every good coach knows you have to keep your best player motivated. YHCs 2.1 received a Bluetooth microphone for Christmas and it was barely out of the box before YHC had Lil Jon coursing through its veins. With a 10 page rental agreement signed , YHC was allowed to enlist it to help aid in today’s education.
Warm up
The usuals while we got mentally ready by listening to a completely random selection of unrelated classical music by a hot new SoundCloud artist Pyotr Tchaikovsky (no relation to the great ThighKowsky) Good stuff though, he should think about having ppl dance to it. Anyway…
We left off last Decembers Act I in a cliff hanger. The evil Mouse King slain by the Nutcracker, He and Clara are whisked away through the snow forest to the land of the SweetGrass loop.
Thang 1
Around the World
Daft Punk – “Around the World”
Front Left Lunge , Front Right Lunge
Side Lunge Right , Reverse Lunge Right, Reverse Lunge Left , Side lunge left
**Attempt to stay in rhythm with the chorus
Tin Soldiers during rest
Goose gave us updates from the land of teenage 2.0s that techno is now called EDM. What a time to be alive!
YHC pointed this out as a TECHNOcality…..Valve promptly threw up in his mouth then he made mental notes to check 2024 wellness center rates.
Completely warm we headed for the Land Of SweetGrass Loop
Indian Run to Back Corner lot
Drop off 3 star jumps
Da Main Thang
We arrived at the back lot of SweetGrass loop and a glowing marker board full of treats held our gaze.
It was here that the newest wearable trophy was presented to the pax.
Due to the recent MIA reports of Animal and GiGi the need for a new badge of honor was evident.
It’s been clear that it’s something worth inVESTigating but we could wait no longer. YHC had to convince the pax that your legs are worth inVESTing in and that today and so forth on all days this inVESTment would stand for a man that pushed passed the comfort of warm sleeves and into the wild blue yonder of shared suffering.
A mere vest you say???
No says I !!
The inVESTment was hewn from the tender follicles of 1000 newborn Himalayan alpacas. It’s waterproof, sweat proof, fire proof and chatter proof. It will prevail through countless reps to the man that is pushing to max effort and it won’t sleep till it finds its next victor.
The pax were now frothing at the mouth for some cardio so we got down to business .
The idea was to gain treats as we traversed the SweetGrass Kingdom all while licking the air and tasting the delectable treats.
Start at Corner Lot
Add exercise each round
(Billy Madison format)
Fartlek 1/4 ish mile while you taste the air of the flatulent man in front of you
Fartlek modes : Nur, Low gear (mosey) medium gear , high gear (sprint)
The exercises…
10 Goosies
15 Apollo Onos (2:1)
20 ballerina squats
25 gorilla humpers (wide stance)
30 Star Jumps
The lactic acid cups over floweth and the pax pushed it to the limit. we narrowly missed completing every round but finished all 5 exercises in sequence in round 4.
Suckle led the pack with Goose and Pope hard on his heels. YHC and Valve discussed the finer things in life and Cuz kept pace with dat dawgggg in his chest and the steam on his brow.
Much fun was had and the complaint box at Site Q headquarters will be full with concerns about ballerina squats for a few weeks. Good luck with a reply.
Indian Run back home as our dreams of sugar plums faded into jello pudding legs.
COT HoneySuckle prayed us out.
Announcements
-Sign up for Run Cajun Run
-“It’s Just a Mile” Feb 17
-Get on da Q sheet
-Exodus 90 around the corner , info meeting on Dec 28 if interested.
-The Investment was awarded to Lil Cuz for consistent effort in the fartlek straight away. May he wear it well.
Looking forward to pushing past comforts with you men in 2024 and helping to fulfill what God has planned for you this year.
Thank you for the opportunity to lead
Invest in the man next to you, you won’t regret it.
SYITG
Paradox
‘Twas the day after Christmas, and outside of the house, just three creatures were stirring…no one does the poem justice like Grundy, so why try?
Good weather this morning, cooler, no rain, still and quiet given festivities the day previous.
Warmup (all 10x IC)
– Seal jacks
– Self love
– Toe touches
– High knees
– Torso twists
– Hillbillies
Thang
True to form, someone had to keep up a tradition of the 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, adding “gifts” from our true love F3 until we made it all the way to 12.
At the lake, we paused midway for some IC BSSs, freak nastys, and step ups, where an angel of the Lord called out to the two shepherds YHC and Hammer and revealed to us that we were both right-foot dominant. Not exactly the magnitude of revelation from thousands of years ago to those keeping watch, but it’d do.
As for the days (it helps if you sing it):
On the twefth day of Christmas, Granny’s Q gave to me:
– 12 knuckle merkins
– 11 Peter Parker’s
– 10 Legs a lunging
– 9 Americans hammering
– 8 count body builders (8)
– 7 jumpers squatting
– 6 monkeys jumping
– 5 Don-key kiiiiiiiiicccks
– 4 frogs a crunching
– 3 T merkins
– 2 stars a jumping
– And a burpee for both you and for meeeeeee
COT
Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.
Einstein is going to kill the pax tomorrow at the Gipper with Norwegian speed skating (it’s no joke, your legs will love it) and we’ll have more Christmas fun on Saturday when YHC returns to Q (if not before), so let’s wrap up the year strong!
SYITG
