I only posted because I was the Q. The time change, the Mardi Gras break, the darkness of the gloom- all good reasons to sack. As been said many times, if left to my own devices I wouldn’t be there. Thanks to F3 I was. Disclaimer which included a very Confession-like ‘my last Q was 6 months ago’(!) and we were off.
Warm Up in oak alley:
SSH IC X 30
Hill Billy IC X 30
Arm circles X 10 and reverse
The Thang: I wanted to do Catch Me if You Can all the way around the park with some beat downs interspersed. Keeping the pax in order necessitated lining up in alphabetical order so we got a little brain workout as well. Once organized we made our way around the park doing Catch Me if You Can with the last guy in the column dropping off for 3 burpees. This seemed to please everyone. Alphabetical order insured we all got a chance to participate!
First beat down at the row bars for: rows (count to 10), lunges, Bobby Hurley’s, LBCs, Low Slow Squats
Next COP across from the bridge: Merkin Wave with bear crawl to center and out between each wave. 3 waves total.
Next COP was at the benches by the fountain: RLSU IC X 20, Dips X 15, LLSU X 20, Classic Tinkles (just offering that moniker)(Akin to naming yourself ‘Ice Man’ or similar I assume): Shoulder taps IC X 10 straight into Derkins IC X 10, followed by shoulder taps IC X 10
Mosey on to grassy knoll for some Mary:
WW 2 sit ups X 20
Dying cockroaches X 20
Douilles X 20
Supermans X 20
Back to the track and on to the pull up bars. Short on O2 I went with the same rotation that we had done at the row bars. The mumble chatter involved Yankee wondering how many likes his posts get. He must work with adolescent/teen girls all day.
Back to the flag and only several seconds over the time limit. Not bad.
Count off, namorama, and COT. Continued prayers for Angie’s dad.
Yes, yes, YHC recognizes that Mardi Gras festivities started several weeks ago now (Hail Chewbacchus!), but it really starts in earnest today, Wednesday, with Nyx and Druids (geaux F3 Druids!). Why don’t we get some work in so we don’t feel so guilty with what we are going to do to our bodies in the next week? Oh, and we do need to get just a few more miles for RRR (looking at you F3 NOLA HNJ). With a short disclaimer, off we go!
Mosey to track form 2
columns:
March to High Kicks
till Q yells Halt then
IW I/C X15
March to Butt Kicks
till Q yells Halt then
Forward Arm Circles I/C X10 Reverse Arm Circles I/C X10
High Kicks (aka Supreme Leader’s aka Kim Jong-Un’s aka Un’s till Q yells Halt then)
Hillbillies I/C X15
Open Gates till Q
yells Halt then
Self Love I/C X10
All of the above were done in columns.
Mosey in Columns to
Row Workout station for:
4 station-workout
10 burpees is count
Plank Jacks
Rows
Peter Parkers
Cycle through until PAX completes all stations.
Indian Run to Fountain (watch out for ducks crossing) for:
Incline Merks I/C X15
SL Stand Ups LL Up I/C X8
Dips I/C X15
Decline Merks I/C X15
Dips I/C X15
SL Stand Ups RL UP I/C X8
Indian Run to Middle
Green for Jack Webbs I/C X11 (1 extra for Catfish)
Back to track for Indian Run to Pull-Up Station
10 Count Pull Ups
10 Pull Ups is count
Jump Squats
LBC’s
SSH’s
Cycle through until PAX completes all stations.
Indian Run to Shelter
RL Step Ups I/C X10
LL Step Ups I/C X10
Mosey around horseshoe back to flag.
Count-Off, Name-o-rama, Announcements (lots of Mardi Gras-themed workouts coming up, Endymion Run, Death Star Trench Run on St. Charles on Sunday, Tsunami/Rex Run on Mardi Gras day), and Prayer.
Thanks PAX for letting me lead. Have a safe and happy Mardi Gras!
34 #HIM gathered on a muggy February morning to accelerate
and get better. The turnout brought the
feel of a mini-convergence and great fellowship. After the disclaimers were outlined, and a
handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20
something PAX moseyed to the parking deck and straight to the 7th
(top) level for a foggy view of NoLa and a little COP:
COP – all IC:
Moroccan Night Clubs x 20, Arm circles forward and backward x
10
Mumble chatter and one of the PAX counting backwards,
distracted YHC and the count. As a
result, 5 penalty burpees were promptly called. The backward counting of the PAX ceased.
Side straddle hops x 30 – varying speeds
Double count Merkins X 15 with a hold to plank – salutations
to the left and right then to down dog, a few repeats of planks at normal height
and 6 inch holds.
Low slow squats x 20
COP complete – Mosey to the 6th level
YHC and the PAX of the Fort have spent much of 2019 talking
about getting comfortable with discomfort.
Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s
on the morning ride to the AO, it seemed only appropriate for YHC to call, of
course, 12’s. Therefore:
Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s
rough math), LBC’s and mosey 25 yards (roughly) back to the start. 11 burpees, lunge walk 25 yards, 1 LBC, mosey
back. 10 burpees, lunge walk 25 yards 2
LBC’s, mosey back. You get the idea. Al Gores or LBC’s done by early finishing PAX
until the 6 was in.
Mosey down 6 flights, out the deck, through the courtyard to
the front circle for a partner Dora
Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to
time and, of course, saving the last 5 minutes for (what else?) Mary (more to
follow). So a partner dora of 100
merkins and circular shuttle runs got the PAX their fill of shoulder work for
the morning before moving on to a little ab work…….but just a little.
Mary:
Protractor – 1 minute, varying angles and stopping short to
allow unanticipated cars to park and pass.
Hello Dollys IC x 15
Box Cutters IC x 15
Mosey back to COT YHC chose intentional as his word for 2019. In trying to become a #HIM, being a part of F3 teaches us all that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before. Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually. It is always a special occasion for YHC to post away from home. I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs. Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.
YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.
Warm-ups
Moseyed to the band stand and did the following in cadence:
SSHs x 20
Windmills x 10
Grass Grabber x 10
Imperial Walkers x 20
Then an easy mosey to the track within the Oak Alley and back to the Band Stand.
The Thang
Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:
Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.
Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).
Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.
Round of Mary & More
Pax picked a spot on the benches at the Shelter and did the following in cadence:
Slow Dips x 15
Slow Derkins x 10
Box Jumps x 20
Dying Cockroach x 20
Hello Dolly x 20
Penguins x 20
Flutter Kicks x 20
Right Leg Step Up x 20
Left Leg Step Up x 20
Then moseyed through Oak Alley back to the Flag at 6:16 a.m.
COT
Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG
After the disclaimer and a quick announcement about my tweaked knee, we took a short mosey disrupting the breakfast of about 500 whistling ducks and settled in for warm up in front the bandstand. The PAX did the following exercises:
SSH -25
Self Love – 10
Arm Circles Forward – 10
Arm Circles Backwards (Seeman style cadence) – 10
Imperial Walkers – 20
The PAX then moseyed to the track where we performed alternating Running Man sprints until we hit the pull up bars. At the pull up bars the PAX split into 5 groups and rotated through the following stations. The pull up station had the count.
Pull Ups – 12
Burpees
Plank Jacks
Hillbillies
Mercans
The PAX again gathered at the track where we again did alternating running man sprints to the fountain at the front of the park. Once there, we grabbed some bench and did the following exercises:
LEft leg step ups- 20
Derkins – 12
Right leg step ups – 20
Irkins – 12
Dips – 20
The PAX moseyed on there own to the bridge for a short lived MARY
Ammerican Hamers – 20
Penguins – 20
Wife Pleasers – 20
We proceeded to mosey back to the flag for COT. We welcomed one FNG, Mr. Rogers, into the fold. For those counting RRR miles we finished at 2.68 miles.
Welcome to a balmy February morning and the second installment of the Tsunami AO.
Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.
Then off the the corner of St Charles and Calhoun.
3 x 20 cross fit merkins oyo
3 x 20 air squat with 2 air press at the top oyo
3 x 20 v-ups oyo
5 burpees with ascending merkins
20 count and we are off the to the benches by WPM.
25 dip oyo
25 derkins oyo
25 incline merkins oyo
5 burpees with ascending merkins
10 count and off to the middle mountain
Lung walk up incline to second floor then 50 lbc oyo
Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo
Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo
Mosey back to the bottom.
Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.
Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.
Thanks to everyone who showed up and for letting me lead.
Started off with a circle in the clubhouse parking lot.
SSH X 20
Forward Arm Circles X 20
Mountain Climbers X 20
A little plank yoga stretching
We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.
Split into 4 groups and rotated through the following:
Pull-ups X 20 as the count
Carolina Dry Docks
Jump Lunges
Squats
Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:
Freddy Mercury X 20
Penguins X 20
LBC X 20
American Hammer X 20
One more set of jog sprint intervals to the fountain. Stopped there for some benches.
Dips X 15
Box jumps on the bench X 15
Dips X 15
Diamond Derkins X 15
Dips X 15
Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
Jackie Robinson once said, “A life is not important except in the impact it has on other lives”. Today, 42 men showed up in the soggy gloom to face the Mountain. Today, we caught a glimpse of the incredible impact F3 has had on a growing number of lives as we set yet another AO record for attendance.
“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
No spectators here – we jumped right into the thing after the disclaimer and an awe-inspiring cartwheel demonstration by Crop Duster.
Brief mosey to Tulane’s front yard for an oval warmup
Side Straddle Hop x 25
Imperial Walker Squats x 20
Arm Circles Forward/Back x 15
Mosey to top of the Mountain via the stairs
11’s comprised of Leg Raises and Burpees
LBC’s OYO to wait for the 6
Merkins x 10
Mosey down the Mountain to Touchdown Jesus via stairs
Pax formed groups of 3
Pax 1 executed Squats AMRAP style at one end while Pax 2 held a Plank at the opposite end of the lawn. Pax 3 ran to tap out Pax 2 and take his spot so that he could then take Pax 1’s position doing Squats. Continued this rotation allowing each Pax to complete Squats, then Jumping Lunges, followed by Monkey Humpers. This is tough to explain in writing, but much tapping occurred and all were jolly.
DIZZY BEAR! – Traditional Bear Crawl that leads into a Reverse Bear Crawl upon Q yelling, “DIZZY BEAR!”
Merkins x 10
Dying Cockroach x 20
“This ain’t fun. But you watch me, I’ll get it done.”
It sure ain’t always fun, but it’s worth it.
I’ll leave y’all with one last Jackie Robinson quote as I think it ties even more directly into what we’re doing than the previous ones, “F3 is great.”
Lobsta (FNG), Grimace (FNG), Pops (F3 Cleveland), Monty (F3 Cleveland), Sesame Street (F3 Naperville), Crop Duster (F3 Naperville and visiting cartwheel extraordinaire), Gabrielle, Willie, King Kong, Medulla, Peppa, Douille, Saban, Sandbar, Brown Bag, Chiquita, Two Yutes, Fracsac, Bad Moon, Chowda, Jingle Vader, G-Spot, Bartman, Piranha, Landing Strip, Mariah, Reluctant Yankee, Flaming Lips, Giligan, Wash n’ Fold, Cavalier, Bones, Quincy, False Start, Cowbell, Angie’s List, Quarter Pipe, Tinkles, 86, Nine Lives
I took the time last night to plan a beautiful beatdown for the PAX this am. Unfortunately I over planned and I did NOT get to the special CHOPPA part of the beatdown.
28 PAX posted – It was a chilly 44 degrees but decent weather.
Not modeling good F3 form – we started at 531. We moseyed around the golf course lot to the bandstand in Oak Alley.
We started with a warm up: SSH x 20, Imp Walker Squats x 20, Peter Parkers x 10, and Parker Peters x 20. We sealed the warm up with 5 burpees in honor of Terabyte.
Then we ran a lap in Oak Alley and back.
Once we were back we did the 60-45-30 workout. AMRAP we did MERKS, PLank Walk, and Jump Squats
Then we did 45 sec Merks, 45 sec Plank Walk, and 45 sec Jump Squats, 20 sec rest
Then we did 30 sec Merks, 30 sec Plank Walk, and 30 sec Jump Squats, 20 sec rest
That was one full – exercise group.
After that we did a long mosey up Oak Alley around the golf course and back to the bandstand
We did 60-45-30 again with Burpees, Low Country Crab and Mtn Climbers.
Pushed it up Oak Alley for another lap.
Back to the shelter for one last 60-45-30.
We did dips, step ups left leg (sorry! no right leg – that left leg is going to be huge), and wall sits lifting legs
After that session was planning on a big finish with the right leg step ups sorry. better do those on your own and then my finale was going to be CHOPPA STYLE
Play the song CHOPPA STYLE
When he says CHOPPA style do a feet to hands jump, when he says choppa choppa plank jack and when he says who dey’ – do a merk.
Hopefully I get someone to let me do this in the next week!
