What beautiful weather we had this gloom! Mid 50’s with a nice cool breeze. Seems Bean was the only one prepared, adding long sleeves and high socks to his standard outfit.
On the agenda was 28’s, a variation of the 21’s biceps exercise made popular by Arnold Schwarzenegger in the early 80’s.
Warm up: SSH, Torso Twist, Arm Circles (front, back), Self Love, Imperial Walkers x 10
Thang
Mosey to pick up cinder blocks and 2 bricks. Full body exercises divided into 4 parts with 7 reps each. Bottom half to middle, middle to top half, full rep, back to middle of exercise and hold for 7 seconds. 28 reps per exercise
YHC was a little nervous on the cadence count, but hammered through with only a few mess ups. Enough to decide going forward with round 2 would be OYO.
5 minutes through the first round, we had a walk up EH who seemingly came out of nowhere, but we could not take credit. As we later found out that Goose and Bubba were responsible for the EH.
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.
7 strong arrived at City Park on a cool early Fall morning to once again tackle Wisner Mountain. The plan for the day was a Dirty Double, running a Dirty MacDeuce over Wisner Mountain, with some Dirty Manmakers in-between. The usual disclaimer and off we go.
Warm up COP: SSH x 20 IC, IW x 20 IC, Grass Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 forwards and 10 backwards IC.
On the mosey to the mountain we discussed the origins of the Dirty MacDeuce. Captain Seamus MacDeuce was an esteemed war hero loved by his crew. He started working as a deck hand at the age of 12, and commissioned his first ship before the age of 20. He captained 12 ships over the course of his long and storied career. His men loved him for his honor, his bravery, and his commitment to his crew. He was equally well-known for his feats of strength and his love of Rum. His physical strength was unparalleled, and including arm wrestling and the ability to overhead press full barrels of Rum. He was both loved and feared as a man of the sea, and his strength of character serves a a beacon for the men of F3.
The Thang: Dirty MacDeuce over the Mountain: 12 exercises, 4 sets of 3 (shoulder, legs, core), 12 reps IC, while running back and forth over the Wisner bridge.
Set 1: Hand release merkins, Imperial squat walkers, American Hammer
Set 2: Merkins, Monkey humpers, Crunchy frogs
Dirty Interlude: Murder Bunnies under the mountain. The plan was Murder Bunnies on the pavement for 30 yards, 10 Dirty Manmakers, and Murder Bunnies back. Dirty Manmakers are a Manmaker with 3 hand-release merkins at the bottom, and 3 shoulder presses at the top. Catfish would love them. On the first 30 yards, the Murder Bunnies attacked Saban. Saban’s block crumpled on the pavement under his brute strength. Saban left skin and blood on the mountain this day, but with bloody knuckles he persevered to finish the workout. Seamus MacDeuce would be proud, Saban. After the Murder Bunny bit Saban, we modified to rifle carry with the blocks. I think this may be way the IPC performed Murder Bunnies on grass, not pavement. But we did get the better off them during the IPC. Even Score. Murder Bunnies: 1, NOLA Pax: 1.
Set 3: Leg cross-over merkins, Alternating lunges, LBT’s
Set 4: Wide merkins, Squats, Flutter kicks
We moseyed back to the flag for the COT with count-off, name-o-rama, announcements, intentions, and a prayer. Lesson learned: no murder bunnies on pavement. Thanks for letting me lead. Sorry about your knuckles, Saban.
I arrived at 4:30 to the A1C ready to work. Knocked out the ISI, then started running laps. I was pleasantly surprised when Hammer showed up at 5 to run with me. He ran at my much slower pace, and the conversations were great. BBQ was the next to arrive, then Cowbell. A much needed smile came to my face. I am loving the A1C, and I am glad my brother are showing up for the beatdowns. Well, a little confusion in our conversation, I thought Hammer volunteered to take the Q, so on the spot, he began this semi-intense workout with the IPC due in the morning.
Warm-up: SSH, imperial walkers, toe touches, cherry pickers. We had a bit of everything this morning: a smorgasbord if you will.
We ran up and down the garage stopping a specific points doing freak nastys, merkins, jump squats, sister mary’s, lbcs, and other various exercises including bear crawls somewhere in there. And Cowbell’s favorite: crunchy frogs. Then a long sprint at the end with Cowbell pushing me to go faster with his squeeky voice lol.
Then suicides, the length of the parking garage, going every 2 lines. Unfortunately, my alarm went off at 5:46, so I had to leave. It was a great beatdown, with great friends.
Prayers to all us teachers. Y’all we don’t make the rules or the schedules. It’s crazy for us. We plan for one thing, and then bam: They change it up on us, yet again. We want the best for our students. We will get them where they need to be.
This September is the 75th anniversary of the end of WWII. We set out to accomplish the original GI test in honor of our forefathers who fought for our freedom. This is the original test from Fort Bragg in 1946. What stood out most to me is the insane attention to detail and form – the focus on quality instead of quantity.
Why another test? Tests motivate us to improve our physical condition. We may not realize when we are in poor condition. When tests reveal our deficiencies, we are much more receptive to intensive physical training in order to remedy our shortcomings. And, because its fun.
Warm Up: SSH, Toe Touches, Torso Twist x 10-12
Thang Pullups, Squat Jumps, Merkins, Situps, Shuttle Run
TEST 1: PULL UPS. Start in dead hang position, chin above bar, all the way down until elbows are straight. Kicking, raising the legs, or jerking motions are not permissible and will only count for 1/2 rep. AMRAP
TEST 2: SQUAT JUMPS. Coming soon to a beatdown near you, the best I can describe this is a prisoner squat jump Sister Mary Catherine. It was brutal. Spring upward until both knees are straight and both feet clear the ground. While off the ground, reverse the position of the feet bringing the right foot in front. Spring up again and continue AMRAP. The performer is credited with 1 squat jump each time he springs up from the squat to the erect position and returns. The movement is not scored if he fails to descend to a complete squat. If the performer falls but immediately recovers and continues, he shall not be penalized.
TEST 3: MERKINS. Arms straight starting position, hands facing forward directly under shoulders, chest touches the ground and back up to straight arm position = 1 rep. Stomach, thighs, or legs must not touch the floor and whole body must remain straight. Performer is credited for 1 push-up each time arms are completely straightened. When performer can no longer hold correct form, the test is terminated.
TEST 4: SIT-UP. Can anyone say coccyx? I’m getting really tired of the brush strokes. Performer lies on back with knees straight, fingers laced behind head, elbows on the ground. With feet held, raise upper body and rotate right elbow to left knee – keeping knee’s as straight as possible. 2 minutes AMRAP
TEST 5: 300 YD SHUTTLE RUN: On the basketball court, we ran 12 lengths of 25 yards each for a total of 300. The numbers were a little off since a basketball court is 28 yards in length, and the shuttle run should have been 250 yards to allow for extra turn time vs the 5 * 60 yard straight run.
Mary 100 SSH. Crunchy Frogs, Gas Pumps, Rosalita, Staggered Merkins, American Hammers, Mountain Climbers, Dying Cockroach x20
COT Shooter prayed us out, thoughts and prayers for those to the east and west of us dealing with the after affects of the hurricanes and for my job interview (which went great!)
If you see or know a WW2 Vet, tell them thank you. And ask them to tell you a story or two.
Gloomy and wet, but nice and cool at 5:30am. Pre-workout recon confirmed that Avenger Field was unsecured and open for business.
Mosey to and Warm up at the Labyrinth:
Side straddle hop
Grass grabbers
Pagodas
Bat Wing (forward, reverse, overhead, seal claps, Moroccan night club)
Mosey to Avenger Field and mudless astroturf for:
Corner work out (x2):
25 Squats
50 Merkins
75 Bonnie Blairs
100 Shoulder taps
LBCs to six, then 15 count
Move to half field/outfield for suicides (across outfield).
Round One – Run to each crossing line and do three Merkins at each line, run back then run to next line.
Round Two – Crab walk to each crossing line, two Burpees at line, bear crawl back, then crab walk to next line.
Round Three – Lunge walk to each line, five squats, Lunge walk back, then lunge walk to next line.
Mosey back to flag. Count, Name-o-Rama, Announcements (PJ’s, Q-Source), Intentions (thoughts and prayers for Bartman’s wife and baby), Sky-Q and gratitude.
With a crazy week of hybrid teaching with a two day break from hurricane Sally, YHC mind was elsewhere this morning. But you can’t start an AO and not show up, right? I dang near did just that. I arrived at 4:20 to do my extra workout as usual. I knocked out my ISI, then started a merican/squat laps around the parking garage. No running, just a nice walk. Maybe I was just saving up my energy for IPC tomorrow.
The thing: Warm-up: SSH, Toe Touches, Arm Circles
Moseyed to Stonehedge . Grabbed two coupons for shoulder shrugs, mericans, incline rows, curls for the girls, and squats. Moseyed to the courthouse were I graciously handed the q over to hammer. 5 burpees, followed by a bear crawl, then sprint up to the stairs, up the stairs, and sprint back, then 4, 3, 2, and 1. Moseyed back to the top of the garage for some core. Then 7’s. 6 dirkens, run across to do Nolan Ryans (1 each arm), 5 then 2 etc… As the usual, I had to leave early to take temperatures of students. Thanks to hammer and zoolander for showing up, and taking over some of my responsibilities. Next time my head will be clear, and my body will be ready for more intensity. SYITG…Jose 10K
