F3 New Orleans

Category: Backblasts

  • Stretching & Sweating in the Sun

    Backblast.  June 30, 2018

    So who else is noticing that after exercising for a couple of months and more that your T shirts must be shrinking?

    By Worms, with comedic assistance from Moneycat | June 30, 2018

    The Scene:  The Knoll

    Conditions: 82F, got warmer as it went. Ahhhh….the “cool of the morning” in BR.

    Welcome: 9 men posted.

    Disclaimer:

    “I am not a professional trainer….well, you guys know the rest.”

    (Sorry about the pics guys.  Even if I flip the image upside down on my computer before uploading the photos they still come out upside down on the Backblast posts.  Just so everyone knows, we were not doing head stands to take our photo.  That came later.)

    Warm-a-Rama:

    The local MADD group had a festive event going on at the park this morning, not to be confused with DAMM, Drunks Against Mad Mothers. They were taking over OUR parking places, so we moved over a little down the parking lot.

    Had some new exercises this morning requiring new coordination. Some of us neared falling down on some of these.

    Capri lap Squirm.  Not a “run” but can still call it a “mosey”.  (A squirm is a fast walk  To be “walking” you have to have one foot on the ground at all times.  “Running involves a moment in time where no foot is touching the ground. Its about 4-9/13  microseconds, I believe.)

     

    Goofball – A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Call it goofball b/c you look exactly like one when doing this.

    Annie – This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

    Sky Reaching – Long reaching upwards with your fingertips high.  Can be as strenuous as you want to make it.  You can be lazy and just point up like you want to ask a question, or you can stretch about 64 muscles till they hurt if you like.  If someone was asking a question I ignored them. Sorry. No questions can be asked once the counting begins.

    Sun God’s – This exercise is the rotating of shoulders through act of moving outstretched arms (with purpose and intensity) forward or backward in circular motion – Options for little Sun Gods and/or Big Sun Gods for desired effect.

    Batwings – Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.

    Fabreze – Certainly not the first production run of “Fabreeze” air “freshener”.   How do you make air “fresher” by contaminating it with “pretty” smells?   My sinuses rebelled with that stuff and I told my wife to throw it out and never buy it again. On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″.  Do 10 Air Presses.  (Thanks to Sparknut, visiting from Raleigh, pointing out that this is an arm press in the air, not a leg press.)  Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…). Didn’t quite do the numbers as planned because the Worms was tuckering out.

    Goose Step – Marched 65 paces just like the Nazis though we don’t hold to the fascist model otherwise.  A real leg muscle stretcher.

    Finkle Swing – Named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.

    Happy Jacks – Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.  Cool activity twist on some familiar exercises.

     

    Mozy to the sundial for da thang……..

    Dem Thang

    Freak Nasties – One stand, straddle other’s head.  Man on ground feet up high grasps the standing man’s ankles for support.   The stander throws the other man’s feet straight away 2 times.  To left 2 times, to right 2  times then over again.  SWAP positions.  That was the plan but I think most of us just did the throw straight away routine.  16 reps

    Hillbillies – Similar to Imperial Walkers but knee comes up to elbow on same side of body as side that knee is raised. About 16 reps

    Happy Feet – Arms out to sides.  Feet do rapid running in place but spread shoulder width apart.  Commonly a football exercise.  20 reps.

    Stormtrooper: Another similar to Imperial Walker but with a twist. Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. Sound effects optional.  16 reps

    Ring of fire with a twist: A spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order to “SPRAWL” then back to the squat walk. We went in CW and then CCW directions.  The Q would instruct everyone to “sprawl” after a varying number of steps.  (“Sprawl:  body straight like in a plank. Arms straight.  Bow your middle body down deeply towards the ground while attempting to face upwards as high as possible.  This is an exercise used by wrestlers and other marshal arts as a beginning to other actions.  I’m not talking about the scripted, choreographed entertainment some of you watch with the wild outfits and raging threats to their opponents, then the girls with the signs. What do those signs say?)

     

    Sometime during the exercises at the sundial Moneycat took a catnap in the shadow of the sundial brick. The Cat looked a bit woozy in the sun. It was probably the heat. We all heard him loudly purring on the other side of the wall. The cool of the dew must have caused him to fall asleep very fast. But his catnap didn’t last long as he quickly woke up to go play with rocks. He must have heard ball…….

     

    Mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock with 2 hands, up the hill, as far as you can, pick it up and chest pass over and over until we make it to the plateau of the hill. About 6-10 throws, depending on how well you chose your rock and how far are your throws.  Choosing the pea gravel ain’t fair.

    -chest pass up the hill.  Rocks don’t move uphill by themselves, despite evolutional theories to the contrary.

    -Alternating right arm then left arm shotput throws, down the hill.

     

    Posed for a rock picture at the base of the hill by the creek.  We’ll call that a Rock Shot. The “older” guys might be mistaken for Rolling Stones ( minus Mick Jagger and Keith Richards. ) There was much “Satisfaction” in this exercise.

     

    Mosey to benches at the pavillion.   Did step up with right leg first, 20 reps.  Then did step up with left leg first.

    Mosey’d back to the flag for Circle of Trust and a group pic.

     

    Circle of Trust, COT

    Welcome to the new member Cyborg and thanks to Sparknut for bringing him.  Sparknut is from BR but now lives in Raleigh.  Super glad you all posted with us this morning and looking forward to seeing you all again soon!

    Ended with prayer.

     

    Five met at Starbucks for coffee, water, cool down and man-talk.  Great conversation. After a quick search on Facebook,  Moneycat realizes he went to college with Sparknut’s wife! Amazing connections.  This means 4 men missed out on the social time with the Pax:(

    Thanks to all for posting this morning and putting up with the old man’s beat down.  Did you sweat?  Its been 16 hours now and I’m still sore from this mornings beat down, but I know I’m getting stronger for it.

  • Quality over Quantity!

    This was YHC’s first Q outside the friendly confines of Uptown.  So it was appropriate that it would be the Uptowner that would be YHC’s first Q in the great, big WORLD.  You can imagine my dismay when I pulled into the parking area with no other cars around.  Would this be a party of 1?  If you Q in an empty park, did it really happen?  Hold on….who is that walking over the train tracks?  None other than Hand Grenada!   Now we have a party!  But wait there’s more!  Here comes Fracsac to join this merry band.  The three musketeers it is.  Quality over quantity PAX.  Let’s get this party started…right?

    Circle up for Warm up,

    • Windmills X 15
    • Forward Arm Circles X15
    • Reverse Arm Circles X 15
    • Imperial Walkers X20
    • Hillbillies X20

    We’re all warmed so let’s go to the rock pile and pick a small rock.  Oh wait, in my excitement of actually having PAX show up for my Q, I forgot the all important disclaimer.  So, disclaimer it is and then…

    Circle up with small rock for Thang 1:

    Block Webb –  1 merkin to 2 air presses with small rock increasing by 1 merkin and 2 air presses all the way up to 10 merkins and 20 air presses.  All OYO.  Needless to say we were feeling the burn in the shoulders by the end.

    Let’s walk over and throw the small rock over the fence to the baseball field.  Back to the rock pile to pick a large rock

    Take Large Rock walk around fence to field drop rock and walk to grab small rock from other side of field.  Lunge walk with small rock back to where we dropped big rock.

    As we only had 3 Pax, we decided to combine forces for Thang 2

    Flora 1-2-3 (aka Dora’s Nasty Sister)

    • 100 merkins – 10 merkins on large rock while others plank with foot on his large rock flapjack till complete
    • 200 LBC’s – 20 LBC’s with small rock while partners hold feet 6” off ground while holding small rock over chest flapjack till complete
    • 300 Goblet Squats – 25 goblet squats while partners hold a goblet squat in down position flapjack till complete

    Next, circle up for Bear Crawl Ring of Fire                             c

    • Bear Crawl to Q yells halt. When stopped, all PAX on 6 and lift Rock over head.  PAX does 10 chest presses in sequence until all are done.  Bear Crawl counter-clockwise, stop for chest presses, bear-crawl clockwise for chest presses.  Let’s kick it up a notch Boo Boo Bear Crawl right leg up clockwise, stop for chest presses,  Boo Boo Bear Crawl left leg up counter-clockwise.  Feeling good now!

    Walk large rock over to fence and throw over – Lunge walk halfway back then crab walk the rest of the way back to small rocks.

    Walk back to rock pile holding small rock in front of chest with arms extended.

    Circle up for arms and back work with large rock:

    • Curls X 20 IC
    • Rows with large rock X20 IC

    Stay in circle for Flutter Kicks while holding small rock above chest X15 IC

    Count-Off, Name-o-rama, Announcements, Intentions and Prayer.

    Thanks to the PAX for letting me lead!

  • One to grow on!!

    With another year in the books the YHC arrived at the Scramble on his birthday Q. To no surprise the regulars, with the exception of one Bushwacker 🤔decided to post and celebrate in the festivities. Jumped into a short warmup before we embarked on our standard Scramble route..

    Warmup

    15 IC Toe touches

    15 IC Windmills

    15 IC SSH

    Started our Mosey with Chatter of the previous nights Arkansas/Oregon State game ending in a way, which surly would have a betting man thinking how did that just happen.. Come on!! Let’s hope a routine  pop up with 2 outs to win your first Ship doesn’t come back to put the Razor in their Backs figuratively speaking.. Enough with the hate of an SEC foe, go Hogs!! Returned to the AO for 42 Merkins and two rounds of  protractor with each PAX calling out a degree of leg extensions.  Something the Q picked up in his travels to Charlotte this past weekend.. Closed with 21 IC LBCs. For those with better math skills than I equals  42 hence the one to grow on..

    Appreciate the post gentleman!!

    Count, announcements (Choppa considering a Q featuring a beefed up Murph at a post near you), COT

    Much thanks to Sprocket for the pray out into the day!!!

     

  • Wednesday With Walleye

    8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth!
    The usual disclaimer and off we go.

    Warm-up COP at the track:
    SSH x 20 IC
    IW x 20 IC
    Peter Parker x 20 IC
    Windmills x 15 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    Route 66 to the Foundry, with 10 lunge jumps at each light post

    Foundry Circuit x2
    1. 15 WWII sit-ups has the count
    2. Dips
    3. Pull ups
    4. Derkins

    Mosey to NOMA for Dora 123
    100 Merkins, 200 Squats, 300 LBC’s, while the other partner runs a lap around NOMA.

    Mosey back to the flag, with some Mary along the way
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Back to the flag at 6:15. Count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye

  • I don’t like anyone behind me when talking – its a fact

    Douille was sick!  Got the 455am text and of course – I knew I would cover it.

    I handed off my Friday Q so that Peaches and Angie’s List could have their VQ!

    So as I walked up at 529 – I gave the disclaimer and we were off.

    Ran to the field across the street for my normal COP#1 warmup – SSH, Imp Walker Squats, Mtn Climbers and LBCs.

    Blood pumping so we mosey’d to the first beach at the FLY.  Here the speedsters would PLANK walk and wait instead of just plank.

    At the beach we did some actual PLANK WALK, Shoulder Taps, and some NOLAN RYANs L and R which I changed to Pedro Martinez’s – PAX  didn’t like that – won’t do it again.

    Mosey’d to the HILL.  At Monkey Hill we did 10 burpees, cross the MTN 9 burpees, cross back 8 burpees, until the first PAX finished.

    After the the descending ladder of burpees we lineup on the Soccer Pitch for World Cup action.

    Speed races in 2s.  Across both soccer fields.

    Mosey’d to the Labyrinth.  At the Labyrinth we did flutter kicks, single leg wife pleasers R/L X 15 , hip dips R/L x 15,  and dying bugs.

    Mosey’d back to the FLAG to close out the beatdown.

    Thanks for the opportunity to lead- Douille hope you feel better.  I’d like to see more SPRINTS incorporated in our beatdowns.    Also would like to bring the Ultimate Frisbee burpee fest to Audubon Park one day.

    Thanks Roots for the help with the PAX.

     

     

  • Rarajipari at the Stomp

    El Guapo:  When Hawg sent the message on GroupMe last night that we would be playing Rarajipari at the Stomp, I knew I had to be there.  I’m running the Blue Ridge Relay in September and I’m taking every opportunity that I can to train.  I also thought it would be a good opportunity to see how Hawg’s training is going.  Truthfully, I’ve been a little concerned.  He set up a June challenge for us on MapMyRun.  They idea was to run at least 70 miles in the month of June.  86 and Swampcock are already over a hundred.  Everyone else on the team is around 50-60.  Hawg has run…..11.  Eleven miles.  that’s about a third of a mile per day.  A third of a mile per day.  He also looks a little overweight.  Well, maybe more than a little.  I’m not sure he’s training.

    Rudy:  You have met Hawg right?  What about him made you think he knows what training is?  I didn’t even know he was still doing F3.

    Da Parish:  Hawg made a burpee bet with me on the LSU – Arkansas series this year and then went double or nothing on the SEC tourney.  He owes me 66 burpees at the Mothership, and I haven’t seen him since.

    Hawg:  I got a lot of family commitments.

    Stubhub:  Now that school is out, I’m glad to be back to working out with the guys.  I’ve been back for a while, but Hawg kept making a big deal about my “kotter” today.  I just let him go on and didn’t say anything.  My kotter was a month ago.  I’m not sure the last time he posted.  When he taught my girls in high school my wife and I used to talk about how we weren’t real sure he knew what he was doing.  Seeing him operate at F3….my opinion hasn’t really changed.

    Bongo:  “We gotta get out while we’re young, ‘Cause tramps like us, baby we were born to run..”

    Triple Shift:  Hawg pulls up, at 5:30 mind you, with a couple of baseballs.  We are supposed to be playing Rarajipari.  They actually make balls for that, but he’s going to use baseballs.  What kind of Mickey Mouse operation is this?

    Stubhub:  So as soon as we take off, my calf starts acting up again.  I injured it last week.  Let’s see…what was I doing when I injured it?  Oh yeah, I was at an F3 workout.

    Hawg: So Stubhub pulls up lame right out of the gate.  I felt so bad for him.  His first day back in a year and that happens.

    Stubhub: ….

    Cornbread:  T-claps to Stubhub.  He stuck around and got some work in and met us for the COT.  A lesser man would have gone home.

    Tool:  I was excited about the team I was assigned to – Me, T-Shift, Rudy, and El Guapo.  We are all strong runners and I can get to Laborde Mountain in my sleep.  I’ve actually done it a couple of times after one of our block parties.  At least, I think that’s how I got there.

    El Guapo:  We came out of the gate with the early lead, but we start to hear heavy breathing around Diagonal Ave.  We knew JV was out of town, so it had to be Hawg.

    Tool:  Things were going well, until Diagonal Ave.  Rudy and El Guapo must have gotten spooked and they took off….fast.  As Cornbread caught up to me and Triple, I could see Rudy and El Guapo crossing Harrison.  They were heading into the Couturie Forest using the path on the right.  Ironic as it is, the path on the right is wrong, but they were too far gone to hear me.

    Da Parish: Our team entered the Couturie Forest with Tool and Triple, but Rudy and El Guapo were already in there.  Laborde Mountain is only few hundred yards or so.  Having gone to Nichols, I’m familiar with losing and this had loss written all over it.

    Cornbread:  So kicking this baseball down the street is pretty easy, but once you get into the woods it gets a lot harder.  That’s when Hawg tells me and Da Parish, “I’ll run ahead and make sure we are going the right way.  You guys take care of the ball.”  …. Thanks Hawg.

    Da Parish:  We got to the top of Laborde Mountain and there was not a Rudy or El Guapo in sight.  We won!  I knew those Basin Runs would pay off.  Have I ever mentioned that there’s a run every Thursday night at The Basin?

    Hawgcycle:  Given the ISI this month, I thought we would do some merkins while we waited for the other team to straggle in.  Knowing that Triple Shift was there, I counted the cadence very slowly, making sure everyone had time to do them in perfect form.

    Tool:  Bongo and I split up to look for Rudy and El Guapo, hoping to find them in time to still win.  When we got to the top, the other team was there.  Wait, where’s Bongo?

    Bongo:  “All by myself, Don’t want to be, all by myself…anymore.  All by myself, Don’t want to be….

    Triple Shift: So Hawg finishes the merkins and proudly exclaims “That’s 50 more toward this month’s challenge.”  If he has done the rest of his merkins the way he did those 50…. I’d say he’s done…..zero merkins this month.

    Tool:  Hey guys – we need to go get Bongo.  No man left behind

    All:  No Man left behind!

    Stubhub:  ….

    Cornbread:  Unfortunately finding your way back from Laborde Mountain is easier than finding your way there, even for Rudy.

    Hawg:  We had lost sight of El Guapo and Rudy, by the time we passed the Foundry.

    Rudy:  I lost sight of El Guapo by the time I passed the Foundry.

    El Guapo:  Okay.  I’m certain Hawg’s not training.

     

     

     

     

  • Remember Little BigHorn

    Just like Armstrong Custer yhs took charge of the Q from 86 without a clue as to what to do. So we made it up as we went with disastrous consequences.

    Headed out for real quick mosey to the bandstand where did 21 SSH followed by 10 Burpees Deconstructed
    (10 Mericans w/ 10 Squats)
    then
    21 LBCs
    10 Mericans w/ 10 Squats

    An event shorte mosey to Oak Alley Lights
    Lunge to each light then 10 Mericans w/ 10 Squats

    Got into 2 lines, should have been 3 for some “Catch Me if You Can Indian Run” to Row Bars, with last guy doing 10 mericans

    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    RINSE & REPEAT cause I had to stall and had no plan.
    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    Catch me if you can indian run, 2 lines with last guy doing 10 mericans

    back to Oak Alley where we repeated the Lunge to light then 10 Mericans w/ 10 Squats

    We then took the Shelter for RLSUP / LLSUP x 21
    10 Mericans
    RLPUP X21 reverse LLPUP X21
    10 Dips or 10 inverted Mericans

    Into the grass for a double ring of fire 10 -Mericans for a total of 20 Merican

    Call out circle of Mary, LBCs, Box Cutters, Peter Parkers, Russian Twist, Crunchy Frog, Penquin, and maybe some more it was hot! Back to circle where we were greeted by Chacquita recovering from hernia reconstruction!

  • Mellon Collie and the Infinite Side Straddle Hops

    I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down.

    We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle up next to everyone’s favorite rock pile. My sparsely used theme for the morning is 90s alternative rock, so we did some extra SSHs to go with my title which is based on the 1995 Smashing Pumpkins album.

    The warmup

    SSH – 35

    Parker Peters – 20

    Hillbillies – 25

    Smurf jacks – 20 (since I needed to get a few more side straddle hops in for the sake of my title)

    The Playground

    We picked out our rocks and took them over to the playground for a standard playground rotation exercise. Everyone got a partner and I tagged up with Mambi and Hand-Grenada. We rotated to complete sets of shoulder presses (with rock), pull-ups, under dogs, real freddie mercuries, burpees, and merkins. The count was 20 shoulder presses. We completed the rotation twice.

    Slow Motion Suicide

    We took our beloved rocks to the football field to complete a slow motion suicide. I felt like slow motion suicide sounded like the name of an alternative rock band from the 90s. (I just googled the name and Slow Motion Suicide is the name of an alternative rock band!) We did a slow suicide down the football field and back. We ran 1/4 length of the field with rock over head. We stopped for 20 curls and then dropped the rock to run back to the starting line and back to our rock. We took the rock over head to midfield for 20 bench presses. We ran down to the starting line and back to the rock. We put the rock over head to 3/4 of the field for 20 rows. We ran down to the starting line and back to the rock. We put the rock over head to the end for 20 LSS. Following a 30 count, we repeated the suicide across the field to get back to our original position.

    Mary

    We deposited the rocks back in the pile before circling up for some Mary.

    Flutterkicks – 15

    Penguins – 20

    American Hammer – 20

    Wife-pleasers – 20

    O Dolly – 20

    We ran back to the flags. At our arrival there was some controversy with Rudy complaining that he wanted 60 more seconds of Mary. I was ready to put her to bed, so we counted off followed by name-o-rama, and prayer. Thank you men for running and sweating with me. I would never be out there without you. 13 strong.

     

  • Running Introduction

    Not enough can be said about what we can achieve when we are held accountable.  I’d had a long week by Friday morning and the weekend wasn’t looking any better.  No need to get up at 5 right?  Not quite.  Roots had already texted earlier in the week to let me know I had the Q and just knowing it was my turn to contribute was enough to drag myself out of bed.  I’m not saying I did it very quickly and when I forgot my watch and had to go back inside to grab it I knew time would be tight!  Salt it the wound when I arrived and found a movie production taking up all the parking.  I grabbed a spot much further than normal and could see the Pax staring at their watches as I ran up to meet them.  F3 disclaimer on the fly as we moved quickly into the warm up.

    Warm Up:

    Quick Mosey to the flag where this spring’s duck shit has sprouted some aggressive grass. Knowing the shoulders would be a little tight from Wed:

    • Plank Jack IC X 30
    • Peter Parker IC X 30
    • Mountain Climber IC X 30

    Mosey to the neutral ground for F3 marketing BLIMPS.  Several cars patiently waited on us to cross so at least a few people noticed.

    Slow Mosey from the neutral ground to in front of the Loyola music building where We found some benches:

    • LLS X 20
    • Dips X 20
    • RLS X 20

    Long Mosey to the Tulane Parade grounds.  Smell of bacon was in the air.  BLIMPS at the corners and 1/2 way mark.

    Mosey to Wolfpack for a double line Indian Run to the top. Hustle down the stairs.

    Mosey to touchdown Jesus for one round of dying cockroaches IC X 20.  Mumble chatter suggested perhaps the pace between locations was faster than desired but everyone made it!

    Mosey back to the flag just in time.  Count off, namorama,  ball of man.  After a little grab ass in the ball of man, the Pax redirected and joined me in a prayer of thanks for the abilities we have including the mental strength to get out and post with our brothers!

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!