Posted in a million degree weather with 1000% humidity to start this IPC.
Meet at the lawn by the ZOO! Line up.
Broad jump 10 yards, 10 burpees, 10 bonnieblairs, and 10 big bois, broad jump 10 yards do it again, and broad jump 10 yards and do it again.
Bear Crawl back to start line and do it again – 5 times
Easy if you write it – hard if you do it.
Tclaps to Happy Little Trees and G-Spot for the sub-20 finish. I think if you did it again you could shave another 30 secs or so off your time.
The early finishers ran laps around the course while the rest of the PAX finished.
While this contest is you vs everyone – it is also you vs you. I’d love to pull out the KILLER Bs in January and have you compare your times – I am sure you would see some great results.
Great work and here are the results by time. We need to keep participating every week!
The morning before Labor Day should be a time to get ahead, so that Labor Day can be a day of rest. 86 on Saturday: “Jingle Vader, you’re Q’ing tomorrow?” YHC: “Yep.” Willy on Saturday: “See you tomorrow, JV.” So who shows up? Just Douille and YHC. Carpe diem.
SSHs 25xIC
Imperial Walkers 25xIC
Low Slow Squats 25xIC
Mountain Climbers 20xIC
Peter Parkers 20xIC
Parker Peters 20xIC
Mosey to the top of the Hill for Round One. Apparently, the PAX aren’t the only ones ever to venture up here. Evidence of a good time abounded: about a dozen beer cans and two towels. But no bodies in sight. SOOOO
Halos clockwise 20xIC
Hales counterclockwise 20xIC
Overhead press 20xIC
Leg Arm lift to chest 20xIC
Right Arm lift to chest 20xIC
Kettle Bell swings 20 OYO
Bench press 20xIC
Sprint to the levee and back
Rinse and repeat, but this time just 15xIC; then rinse and repeat again with just 10xIC; and rinse and repeat one last time with just 5xIC.
For a bit of working rest: farmer’s carry around the hill twice alternating arms half way around each time.
Back up the hill for Circle of Mary:
Russian Twist 20xIC (with kettle bell)
Flutter Kicks 20xIC (with kettle bell)
Penguins 20xIC
Dying Cockroaches 20xIC
Hello Dolly 20xIC (with kettle bell)
Superman about 2 minutes
Plank about 2 minutes
COT with a very quick countoff, name-o-rama, and thanks for a glorious weekend. Off to Coffeeteria. Thanks Douille for keeping it going. JV
16 men arrived to stomp through the streets of New Orleans this morning, but YHC had other plans. YHC has enjoyed tracking his endurance and capabilities through the IronPax challenge, H8, and bi-annual F3NOLA races. YHC thought it was time to throw in another way to measure himself and his brethren.
Going forward whenever YHC Qs the 610 Stomp, the workout will be a 3 mile race followed by some fun and games. YHC’s hope is that the Pax will be able to track their time and distance to see how F3 has made us faster and stronger on this journey.
The Thang
Standard disclaimer and mosey from the flag to the track. The men lined up for an F3 race – 3 miles without using the inner two lanes in the track. This resulted in a 3.2 mile race. The times were as follows:
Shuffles 20:16
Screw Top 23:06
Belloq 23:43
Rudy 23:47
Tua 24:11
Sacagawea 24:15
Jesus Juice 24:51
Rev Sox 25:28
Col. Mustard 27:20
Swiss Miss 28:08
Kuch 27:25 – 11 laps
War Eagle 27:52 – 11 laps
Tool 28:08 – 11 laps
Complicated 25:05 – 10 laps
Hokie Pokey 26:37 – 10 laps
Hawg 27:04 – 10 laps
The Game
The Pax moseyed through the mud and over to the football field for some ultimate frisbee. The Pax counted off by two and spit into 2 teams. The skins blew out the shirts by a score of 28-7. The winners were YHC, Jesus Juice, War Eagle, Tua, Col Mustard, Kuch, and someone else on my team that I can’t remember.
The Conclusion
Count-Off, Name-O-Rama, and Prayer at the flag. Thank for playing some games and letting YHC score some touchdowns.
Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana. He served in the Marine Corps for six years. Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan. He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents. Sgt. Bovia was killed in action on August 31, 2010, in the name of freedom and protection.
On August 31, 2019, 10 men of F3 (including FNG Complicated) converged at Muscleship to pay tribute to this hometown hero through a workout, on the 9th anniversary of his sacrifice, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s mom was notified of the F3 tribute and she sent her deepest gratitude to the men of F3. Sgt. Bovia’s mom was assured Joey’s sacrifice would not be forgotten. She expressed her greatest fear is people forgetting Joey.
Warm up
After an introduction to USMC Joey Bovia, we left the flag and took a slow mosey over to The Foundry to warm up.
Once there, Hokie Pokey solicited assistance from @SOGO for Warm Ups as SOGO has not held his VQ yet.
31 SSH, 8 Merkins, 8 Hill Billies and 8 Arm Circles Forward and Backward for the Warm up
The Tribute ~ 8 stations 31 reps “plus bonus burpees ;-)” in teams of 2 split between 5 stations and then rotating through the 8 stations
Hand Release Merkins
Low Slow Squats
Pull ups with FULL extension at bottom
Alabama Ass Kickers
Floyd Mayweathers
Dips ensuring you get DEEP into the dip
Lunges (stepping way out front and getting the back knee down)
Mule Kicks (possibly being renamed Sunday Mornings)
PLUS we started and ended with 5 burpees and 3 burpees at each transition … 7 transitions x 3 = 21 +5 +5 = 31
There was leftover time so we added some bonuses of planks while our partner ran to the track and back. We concluded by moseying back to the fountain in front of NOMA for step ups and then closing with a circle of 8 minutes of Mary
Thank you Joey Bovia & COT
We closed with our Circle of Trust and once again lifting up RED (Remembering Everyone Deployed) and giving special thanks to those that gave the ultimate sacrifice. We also lifted up @Bell Hop and @Rudy’s Dad and all those dealing with cancer! We also lifted up all those dealing with Hurricane Dorian and those traveling this weekend.
We also welcomed our FNG, Steven Arthur with the F3 name of Complicated which is way to complicated for me to explain here.
As always, I thank my F3 brothers for the opportunity to push myself and hopefully aid in each of you pushing yourselves through my attempt to challenge you at your fitness level while still being able to Q.
Thank you USMC Joey Bovia (RIP 08.31.10) The tribute with 8 stations and 31 reps at each station
There were no holes-in-one, but this is two backblasts-in-one…
FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.
Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.
Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.
SECOND: Four of us played golf. It was a blast.
These guys played golf. (l-r: Babyface, FracSac, Quiche, Nine Lives)
Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.
Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…
Happy Labor Day VQ for Tube Steak, where learning to count was the real training for the day (@Squeal was right…counting is hard).
Rolled out from the circle at 0530 with a dirty dozen group (including +1 FNG) and a quick disclaimer. Straight away looking for trouble while running right at the grounds crew blowing away debris. After flocking around the workcarts the members went on to warm up by the gazebo:
20 SSH; 20 Imperial Walkers; 10(+1) Forward Arm Circles and the same in Reverse (thx SeaMan); 15 Grass Grabbers
Pax mosey’d through the woods onto the first stop at the row bar station in three groups: 20 Upright Rows (had the count); Merks; Jump Squats…Rinse and Repeat
Single Line Indian Run to the bridge, splitting off from the track for mountain climbers; peter parkers; parker peters
Jog to Sprint Running Man on the track down to the big fountain for 15 Right Leg Step Ups, 20 Dips, 15 (+1) Left Leg Step Ups; 20 Decline Merks
Back to the track for Jog; POW Jog; Sprint to the water-fountain and some Mary (with at least one +1)
Quickly onto the pull-up bars for a final 10 count round rotating low slow squats and a trial run of BonnieBlairs (all agreed that won’t be fun Wednesday)
Back to the circle at 0615 (also +1) for name-o-rama welcoming @Waltzing Schnitzel to the group, announcements; intentions (thoughts to those in the path of Dorian), Sweaty BOM and on to F2 Coffeeteria at the PJs
Discharged disclaimer and other niceties at the Flag and moseyed to Sundial for Warm A Rama
15 SSH
15 Hairy Rockettes
16 Arm Circles
15 Wind Mills
The Thang Moseyed through ankle deep mud to rugby pitch to perform practice Iron Pax (With deep appreciation to Hawgcycle for explaining concept of elapsed time)
Six Reps of :
24 Air Squats
24 Merkins
24 Walking Lunges
400 Meter Run
Twinkletoes and Shangeaux led the way with the rest of us getting lapped by the 4th grade track team using the track. Times were respectable in the 30-40 minute range. Twinketoes may have been sub 30, but I was too far back to know.
After many comments on how hard it was and much begging for water, transport by ambulance back to Flag muster point for COT followed by search for Twinletoes glasses.
T-Claps to Heisenberg and his EH of YHC 3 years ago on this
day. The Gloom was a hot one when YHC arrived at the Peristyle with a yeti and
absolutely no idea what he was getting in to.
Bubba was the Q and brought the Pax up the loop for a hot, no shade,
warm up. When then traveled to the
bridge outside Cabrini for a merkin/plank jack ladder. YHC was the six all morning and the words of
encouragement (although they fell on deaf ears b/c I didn’t know what FNG was
but nonetheless) were reassuring. A silver-haired
man in a UGA shirt moseyed back w/ YHC to a large COT; without him being there,
YHC would’ve gotten back in the truck and went home. In the COT, Heisenberg tried to push the
Rolling Elvi correlation in the FNG naming ceremony; but the Bogey only heard “Chalmette”
thus Da Parish was brought into the F3 Nation. YHC wants to thank all the PAX that were there
that day; b/c I found my new gym, and later did I learn how much more F3 truly is.
YHC loves the new gym.
There are no dues; but the only payment is the downpainment and the
opportunity to Q. The best way to pay back
what you are given is to be a leader.
That is why every year, YHC marks the calendar for August 27 as the QIC. Without Yankee, Bubba, Heisenberg; that first
day would’ve been a terrible experience with no return. A F3 Beatdown is not complete without all 3
F’s; Fitness, Fellowship, and Faith.
The Thang
Run the traditional 610 Stomp Route up the Bayou. Every 6 minutes turn around and run back to
the 6 and complete 10 Burpees together, LNMB.
Thank you Belloq, Jesus Juice, and Uncle Si for the F2
during the run; and thank you F3 for the opportunity to lead.
Your Humble Correspondent,
Da Parish
Molesking – On 8/27/16 YHC weighed 258.5 lbs, 29% Body Fat
and 34.1 BMI
Kudos to all the men on the Northshore this week who responded to the ringing of the Cowbell this pass Saturday.. Tuesday produced 8 men with Zoolander back at the weekly post bringing out an FNG “Handy”, 10 on Wednesday with the Manny making a Gipper appearance and Maverick back in the mix as well and Thursday brought out the likes of Akbar with his virgin post at the Scramble.. All in all a great week at the posts and had our “EiEi” posted it would have been even better… Site Q took the helm to lead the PAX on this slightly less humid Gloom.
Warmarama
10IC Good Mornings, 20IC SSH, 10IC Torso Twists, 20IC Imperial Walkers, 10IC Scorpion kicks and 5 Burpees OYO..
Thang
T-👏🏻 to Steve for posting although not able to run he stayed at the AO completing some Merkins, Manmakers, Freak Nasties, Core, etc. etc. The 3 Stallions quickly jumped out the gate and began their galloping as 3 Clydesdale’s trotted in the back..
Stallions Bushwacker, Cowbell and Water Pik finished with a high sub 7 pace and rejoined Steve for some of that Core work as the Clydesdale’s came in around high 9s. With a debatable 7 mins remaining YHC brought the PAX over to the exercise equipment for 2 rounds of 7 various movements. 5 pull-ups controlled the rest which consisted of Burpees, Plank Jacks, Chest press, Knee ups, leg raises and Freak nasties..
Count, Annouce, COT
YHC prayed the PAX out with tribute and remembrance of the lost from Katrina 14 years ago today..
Thanks for following my lead and 👊🏻💪🏻✌🏻 Till the next Gloom!
On 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary.
What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships.
To celebrate the 1 year anniversary, 4 of the core men that were part of Master Melvin in the beginning led 10 minutes each of the total workout.
9 total PAX braved the 0500 calling including one FNG.
Opening
Fracsac opened the 0500 workout with some warm-up exercises.
Then the group moseyed over to the large parking lot where we remained the rest of the workout.
First Workout
Thighs led the first workout with a unique challenge. With a 1 year anniversary in NOLA, we had to celebrate with some Mardi Gras magic. So, with the help of an ‘ancient Zulu King’, Thighs brought Mardi Gras cups each engraved with a unique workout and reps. As the PAX pushed out in a very wide circle, the Mardi Gras cups were laid randomly in the middle. On your mark, get set, Go, the PAX raced to the middle grabbed a cup, returned to their place and performed the reps/exercise indicated. The goal was to collect as many Mardi Gras cups as possible until time or cups ran out. At the end, TripleShift and T-Square had accumulated the most at a whopping 6 Mardi Gras cups.
35 Cups; w/ equal amounts of cups having the following:
10 – Burpees
20 – Merkins
30 – Squats
10 – Jumping Lunges
20 – Bobby Hurleys
Second Workout
Then T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.
As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.
Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.
Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.
Third Workout
FroZone took over at this point. He led us in some suicides that kept our heart rates very high.
First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.
Next set, required 10 jumping-lunges at the end of each suicide.
The final set, required 10 Bobby Hurleys at the end of each suicide.
With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.
Fourth Workout
Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…
100 – Merkins; each partner doing 10 at a time while the other planks
200 – Squats; each partner doing 20 at a time while the other Al Gores
300 – LBCs; each partner doing 30 at a time while the other does 6 inches
When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.
At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.
Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!
It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.
Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin
