After an abbreviated warmup, YHC chose three stations for a roundrobin of several exercises increasing by 3 @ each station each round. Merkins, squats, lunges, more merkins, and big boys.
Then taking a cue from Hogs, we did a slow mosy around the Christmas lights and stopped for squats at Santa’s sleigh, and some other miscellaney until time was called.
While pondering what to put together for today’s beatdown, YHC went through the rolodex of previous Qs and decided to pull one out from this time last year and add a few tweaks to it. Since the PAX has grown significantly in the last year, the belief was there would not be too many people that attended last year and this year. Fortunately, according to records, this assumption was correct and only Goose and Paradox had to run through this one twice.
After arriving to the Stage to an awaiting Paradox, 6 more pax trickled in. Some chatter ensued around Run Cajun Run’s arrival early next year and the potential modifications to the platform. It looks like there may be some exciting changes in the works. Looking forward to seeing what that may be.
Warmarama:
SSH, Windmills, AC, Cherry Pickers, MNCs, Willie Mays Hayes, IW, high Knees, butt kicks, bumper mosey to pick up coupons.
The Thang: Journey to Bethlehem (Remix)
We tend to read in the Bible the journey to Bethlehem every year but how often is it discussed just how dangerous and difficult that journey had to be. The trip was approximately 90 miles between Nazareth and Bethlehem that would have taken place most likely over 10 days. A pregnant Mary, and husband Joseph traveled this distance, outside, while moving through the Jordan river, through the hills of Jerusalem, and battling animals, potential sickness, and weather the entire time. This is how the following was developed.
We picked up coupons and moseyed to the beginning of rich man’s loop, where 15ish light poles are spaced about 40 yards apart.
YHC instructed the PAX that there would be 3 alternating methods of carrying the coupon between the poles as follows:
Mary- carry at stomach height, as if pregnant
Joseph- On the shoulder, as if carrying wineskins filled with water
Donkey – Rifle carry as if you were the donkey and carrying Mary
Each light post would have a “hazard” of which Mary and Joseph could have encountered that included an exercise. Most exercises were performed OYO except for a couple. The following were performed at each light pole with the alternating carry methods (Mary, Joseph, Donkey) in between.
Light Pole “obstacles/hazards”:
Climb the hills outside Jerusalem – 30 Mountain climbers
Walk through the Jordan River – Lunge walk with coupon to the next pole
Tame your donkey – 10 Jack ass Webbs- This ended up being only a donkey kick
Be strong enough to fight off animals #1 – 40 Coupon Curls (this triggered all of Paradox’s bear knowledge to be revealed)
Sleep on your back on the ground – 25 coupon presses
Lift Mary on the donkey – 20 Goblet Squats
Carry the water overhead – 15 OHP
Outrun the animals – Sprint with coupon
Move through the jungle/heavily forested Jordan Valley – 15 Jungle Boy Squats
Wear your big boy pants – 20 Big Boys
Battle Sickness – 5 Burpees
Hold the weight of the world on your shoulders – 10 Squats with Coupon on Shoulder
Turned away at the Inn – Bear crawl halfway to light poll and crab walk back
Have baby Jesus! – 50 LBCs
Thang 2: the Abvent Calendar
YHC put a bag full of 25 Ab exercises in a bag and we went around the circle pulling one and performing that exercise.
Thanks again to Goose for the amusing “camping” story during our 2 minute 6” hold to distract us. This story needs to be revisited. We ended up making it around the circle of 8 PAX one time before calling time.
The following were the days of the Abvent Calendar:
50 LBCs
25 BBSU
20 WW1 Sit Ups
1 Minute 6” hold
2 Minute 6” Hold
50 Penguins
25 Dolphin Hops
Alphabet
20 Dr. W’s
25 Freddie Mercs
20 Nolan Ryans
20 V-Ups
25 Heals to Heaven
20 Hello Dolly’s
20 Gas Pumps
15 Leg Raises
1 – 10 count
10 6” scissor kicks
10 Superman’s
10 Scuba Steve’s
25 LBCs
10 BBSU
1 – 10 count
10 crunchy frogs
10 Gas Pumps
COT and Goose prayed us out. As always, enjoyed being in the gloom with these guys.
Till next time,
Enron
YHC feels like he has been pretty absent as of late – missing openings in my work schedule to join my brother’s in the gloom for side projects and time with the 2.0s. Yes, priorities are what they are, and no one would fault a guy for having them. But seeing an opportunity to pick up the Q at Granny’s, the Wack knew it was just time.
There were flimsy excuses about pheasants, boxing, and working early flying about, but there were equally stalwart and brave men of the red pill showing up and giving it hell! The cool (almost deceptively so) temps this morning made for a good atmosphere to push some core!
WARMORAMA
x10 IC:
SSH, IW, Torso Twists, Butt Kicks, Tuck Jumps (OYO)
THANG
Partnered up and while P1 ran the length of the columns, up the stairs and back, P2 did 500 LBCs, 400 American Hammers, 300 Freddy Mercurys, 200 Crunch Frogs, 100 100s, and 50 each of E2K L/R.
Our T-Clapsgiving Silver award winner, Jose had to roll out at his appointed early time to transform into his alter ego, Mr. Anderson. And so the rest of the PAX ran a lap around the Trailhead, then proceeded to Imperial Walk from one end o the the field, do 10 IC 8 count Merkin Climbers…Mountain Merkins…a Mountain Climber and two Merkins per 8 count, and then Imperial Walk back
Circled up in Plank position for several rounds of Ring of…Christmas! Each round had 2-3 runs for each PAX. Round 1: favorite Christmas movie (no repeats), Round 2: favorite Christmas carol (no repeats), Round 3: favorite Christmas dinner item, Round 4: something you’re grateful for
COT
Cout, Name, Byrd prayed us out.
Thursday December 14 5:30pm at Wackatomi Plaza (62215 Raymond Rd) F3 Movie Night featuring Die Hard
Sunday December 17 1pm at the Lakefront Grundy’s Nightmare Before Christmas. Bring a ruck sack or backpack with 20-40lbs of weights, bricks, etc for a annual dose of hell
Take 2 – Saturday January 27 the 2nd F3 Camping Trip of the season in Kokomo, MS. 1 day, 1 night 1 non-stop camp fire! Gentlemen this will be one you won’t want to miss as our own Jose 10K has already officially hard committed to his 1st ever F3 Camping Trip!
Thank you, gentlemen, for the opportunity to pay my F3 dues.
PS There may have been and minor incident early in the beatdown that was handled with grace and caring thanks to all PAX in attendance. Many thanks.
Braving blood thirsty Skeeters, 4 Pax began a varied count of warmups
Low slow squats
Hairy Rockettes
Imperial walkers
Abe Vagoda
Thang-
While one pax drug a tire the others did the following with 25-30# weights
Oh squat
Sumo squat
Chest press
Front raise
When everyone had a turn dragging the tire:
then add 25#
Repeat
Route 66 kb swing with weights till we got to the JPAS Entrance
Team up
25 ct Dora
Timer:
Run up ramp and 5 merkins
Count:
Box jump inch worms
Qschool for Space cowboy
Dips
Incline merkins
Rifle carry weights back
COT
After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.
12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama
The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense
After being reintroduced to correct procedures, we continued
The next exercise will be
Arm Circles
Starting Position
Move
In cadence
Exercise
We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain
1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks
1 burpee
1… 5 cross over merkins
1, 5… 10 triceps
1, 5, 10…15 shoulder press
1, 5,10,15 …20 curls
1, 5, 10, 15, 20… 25 rows
1, 5, 10, 15, 20, 25… 30 lunges
1, 5, 10, 15, 20, 25, 30… 35 chest press
Then back down, 30, 25, 20, 15, 10, 5, 1
30, 25, 20, 15, 10, 5, 1
25, 20, 15, 10, 5, 1
20, 15, 10, 5, 1
15, 10, 5, 1
10, 5, 1
5, 1
1
The Commodores released a song called “Easy” 1977 that has a classic line in it that goes like this, “I’m easy like Sunday morning.” Well, the one thing I discovered in F3 NOLA, is that easy workouts are not things that motivate me to get up in the gloom. To me, Easy is sleeping in, overeating, staying up late, foregoing that hard conversation, etc. Simply put, easy is being indifferent or passive. Conversely, I’m not saying that you should always look to redline your heart rate at every workout but it’s not my natural inclination to do hard things. So, under that mindset of creating a hard workout, I presented the following.
Warmup – Low Slow Squats, Low Slow Merkins, Imperial Walkers, SloVigodas, and Grass Grabbers
The Thang – Perform 30 air squats, 25 V-Ups, 20 Body Rows (flat portion of hand rail where you are inverted and bring your chest to the bar), 15 No Cheat Merkins (hand release merkin with two shoulder taps), 10 Bulgarian Split Squats (each leg by the fountain), 5 Burpees and then run a ¼ mile. Rinse and repeat a total of 4 times. Maytag killed that workout and picked up the six!
COT – Countoff, Namerama and gave thanks to God for his gift of physical health so we can help others in need.
Roughly 2 weeks ago scanning the Q sheet I saw an opportunity to travel outside the norm and signed up for Swollfest. Of course some habits are deeply engrained so leaving at 5:15 pushed the envelop, YHC pulled up at 5:30, shoes untied. Thankfully the LVCC crew was locked and loaded with blocks pulled waiting and ready.
Warm Up at various cadence intervals
Scantron x 2
Mnt Man Poopers
AbeVegodas
Side Lunge
SSH
Front lung with arm circles
Grass Grabbers
Tabata 30 on 10-0 off some with blocks
Mnt Climbers
TriCep Extensions
Jump Sqt
Curls
Front Lunge with block on your back
3 Rounds – JesusJuice informed YHC there are several timer apps created eons ago and was curious why it wasn’t being used!? Apparently the “ding” is a motivator.
365
3-Burpees
6-Box Jumps
5 – Rounds
OYO
Circle up for Mid Mary
Dr W’s
Leg Raise
Opposite Leg Raises
AMRAP 10 minutes
All 20 reps except Burpees x 5
Rows
Burpees
Kettlebell swing
Over Head Press
Sqt front raises
Oh all to the tunes from Rock City
Another Round of Mary
Gas Pump to scissor kick
XFactor
WWI sit ups
Finisher 2 rounds of Indian Push Ups
Note – YHC had a brainfart in that the end of the line was supposed to complete the entire snake of the line – flip flopping from the end through he beginning (my explanation may not be communicated well so I’ll have to Q again to get it right). That said shout out to squints and other pax that completed the gauntlet twice.
COT
Good to see other pax that are showing up consistently holding each other accountable. Thanks be to God.
This week we had a mix up on Qs, so we pulled some oldie but goodies beat downs.
We started w/ a mosey around the block.
Then we did a warm up:
15x Side Straddle Hops
7x Windmills
7x Cherry Pickers
7x Sungods (each direction)
7x Merkins
7x Peter Parkers
7x Squats
7x InTempo Squats
Then we moved over to the blocks to do the Gauntlet workout 3x.
Round 1:
Station 0: 5x Catcher Burpees
Station 1: 20x Derkins
Station 2: 30x Dips
Station 3: 40x Step-Ups
Round 2:
Station 0: 5x Catcher Burpees
Station 1: 20x Squats
Station 2: 30x Flutter Kicks (2 is 1)
Station 3: 40x Step-Ups
Round 3:
Station 0: 5x Catcher Burpees
Station 1: 20x Lunges
Station 2: 30x Hello Dollies
Station 3: 40x Incline Merkins
Then we mosey-ed to the Amphitheatre to start the Figure 8s.
Starting at one corner, running down one set of stairs and then up the other, moving across the amphitheater and back again to the start.
Round 1:
20x Hand Release Merkin
20x Bulgarian Split Squat (10x per leg)
20x Ab X-tensions
20x Box Jumps
20x Tricep Dips
20x Step Ups
Round 2:
10x Hand Release Merkin
10x Bulgarian Split Squat (5x per leg)
10x Ab X-tensions
10x Box Jumps
10x Tricep Dips
10x Step Ups
Then we mosey-ed back to the beginning to finish up.
We ended with the usual close out, sending us off with a prayer.
Looking forward to next time!
The morning’s first challenge to meet the Pax and YHC was the wet, and surprisingly active, ant piles. More than half of us were bitten before the warmups. YHC lead the Pax in unusually long warmups then we headed over to the Lower Field for what we knew would be a messy, muddy Football game. YHC announced that each turnover was ten Merkins, and each Touchdown was a series of Burpees. The offense started by doing five and the defense ten. With every next Touchdown, five Burpees would be added to each. The two teams were named by the color of their flag, blue vs. yellow. Team Yellow consisted of Goose, Lil Cuz, Goldilocks, Picadilly, Duke, and Smooth Operator, while team Blue had Enron, Paradox, Pope, Popeye, and YHC. Team Blue started on offense because of low numbers. The team’s possession switched after a failed fourth-down conversion attempt. Team Yellow took a 7-0 lead after a great catch by Goose. After another Blue turnover, Goose made another amazing Touchdown catch, and Yellow took a 14-0 lead. Pope threw an Interception, and Smooth took it from there with a great diving catch, and a Touchdown catch. Yellow had a 21-0 lead when Blue finally scored a Touchdown on a great throw from Popeye and catch from Paradox. Goldilocks said, “Aw man, we didn’t shut them out.” Enron and Paradox had to leave before it was over, and Lil Cuz went to blue team. The final score was 28-7 Yellow, and everyone’s combined total of exercises was 675 Burpees and 400 Merkins. YHC counted a total 16 cut-slips, half of them being Smooth’s, who shot out mud when he fell. We all had a great time, and we all went home dirtier then we’d been in a long, long time.
9 Brave PAX fearlessly stepped onto the filed of battle, scoffing at the impending rain.
3 Went to KOT and 6 went with YHC.
Basic warmups
SSH
Imperial Walkers
Low Slow Squats
Arm Circles F/B
Then a little stretch work
The Thang:
Line abreast at the South goal line Each Pax at a turn dragging a large tire to the 50 yd line, at the other end of the line, another Pax farmer carried two 30# Plates
The PAX in-between those two did the following up until the tire dragger got to the 50 and blew the “whistle”. At the point we all shifted one place to the left, the dragger went to the far end at each 50 yd increment.
Rd 1 Sets of 10 Merkins, Shoulder Tpas, Mountain Climbers
Rd 2 Sets of 10 LBC, Flutter Kick, Freddy Mercs.
Rd 3 Sets of 10 Squat, Bonnnie Blaires, Side Lunge
We traversed the field twice
With time on our hands we loaded the two plates into the tire, a dragger then took the tier to the other goal line while the Pax was lead each member every 10 yds. That member was the Q of that marker and anything he said goes.
Once all of the members had a turn dragging 60#s in a big tire, w began to cool down, stretch and then mosey back to the Vflag for COT.
