Its Twos-Day, 2/22/2022. As promised, a new route led to an easter egg on the Strava map (yes, a 2 mile out-and-back that formed a 2). And what better way to celebrate than by running in my tutu… Thanks High Rise for pacing and pushing me!
And congrats to the Half Marathoners (Snooze, Kuch, Saban) who have really been pushing themselves through the Run Cajun Run!
It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair…for Fracsac apparently. The man who has a folder on his phone dedicated to the Freedom Hammer was crestfallen for a second year running. Bordering on tearful, Fracsac and his Southshore breathern had to witness a spritely Speedy Gonzales hoist the Freedom Hammer in triumph after the Northshore thumped the Southshore for the Crazy Ivan IV, 257 to 153. Precision results, thoroughly vetted and audited by the governing body, are as follows:
1. Speedy Gonzales 31:22 (6:30 average pace)-recruited years ago by Jose 10k
2. Amnesia 33:55
3. In Time 34:07
3. Cowbell 34:07
5. The Hammer 34:34
6. Saban 35:09
7. Kuch 35:37
8. Steve 36:45
9. TankedUp! 37:20
10. RevSox 37:36
11. Sogo 37:47
12. Hog’s Breath 40:25
13. Thumb War 41:30
14. Bongo (time between 41:30 and 42:43-you should have found me afterwards Bongo!)
15. Snooze 42:43
16. Pelican 42:44
17. Shooter 43:34
18. Flea 45:16
19. BBQ 46.35
20. Russo 46:55
21. Jose 10k 47:38
22. Pai Gow 49:55
23. Baywatch (it was raining hard, lots was happening, Hog’s Breath was talking to me…sorry Baywatch I didn’t get your time)
24. Belloq
25. JV (not that JV, the other one) 55:19
26. Kenner Brah
27. McGiver
And honorable mentions to PickAxe and Chainsaw, The Hammer’s 2.0s, who finished the first lap together in a blistering 13 minutes.
Thanks for coming out guys. You all get a trophy for participating in this unequivocally, completely stupid and utterly pointless annual competition. YHC was thoroughly impressed with the total disregard for your personal wellbeing and safety and looks forward to a repeat performance same time next year. Over and out.
5 Pax joined the OG 3 for good morning and then again for COT.
5 of us then went south towards the CCC and went 20 out and 20 back. 2.48 mile Ruck completed for RunCajunRun
Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo
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Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.
Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!
Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.
SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25
Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.
Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10
From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.
Box Jumps x 20 OYO
IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20
Long Mosey over the Football Field of Christian Brothers.
5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.
Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.
Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.
From there we circled up in the Middle of the track for some time with MARY.
6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20
Superman to Bow
Finished with Hip Dips each side x 10 IC
Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.
Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.
See you in the Gloom Soon –
QIC — Reluctant Yankee
PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY
I could detect a hint (or was it a modicum) of disappointment in the air emanating from the 11 PAX assembled as YHC arrived to Q El Diablo this morning. Alas, what tragedy was responsible for this burgeoning discontentment? Apparently, it was seeing my hands bereft of any battle balls or Frisbee. It did not take YHC long to remember (or be reminded) that the workout description for today said “Battle Frisburpee Likely.” Not today – Sorry…
After disclaimer, we moseyed to the rock pile area for warmups consisting of:
• Grass Grabbers
• 5 Penalty burpees – Rudy renaming Q’s exercises
• 5 Penalty burpees – Rudy renaming Q’s exercises AGAIN
• Mountain Man Poopers
• Nancy Kerrigans – YHC was not the only one having trouble standing on one leg while sticking the other leg back and rotating both arms in circles…
• Hairy Rockettes
Following rock selection, we headed to the football field and lined up on the goal line for the first event, Colt 45s.
Colt 45s are basically a broken down curl (with rock) performed IC:
• 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
• 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
• 15 reps start at the bottom of the movement and complete a full range of movement all the way up.
Red Barchetta was the next event, enhanced by the musical accompaniment of Rush’s 1981 hit – Red Barchetta. PAX line up on the goal line and perform the following sequence OYO no resting:
• 10 O/H Press; 100 yard dash, 100 SSH, run back to goal line
• 10 O/H Press; 75 yard dash, 75 mountain climbers (2 is 1 of course), run back to goal line
• 10 O/H Press; 50 yard dash, 50 LBCs, run back to goal line
• 10 O/H Press; 25 yard dash, 25 merkins, run back to goal line
• 10 O/H Press; 10 yard dash, 10 Burpees, run back to goal line
After a 30 second breather, it was time for Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, typically 10 reps. Noting the lack of gasps and groans halfway through, YHC thought we could use a couple more reps…so let’s make it 12. For those who don’t want to do the math, the last rep was 12 BBS & 48 Amer. Hammers for a total effort of 78 BBS and 312 Amer. Hammers.
Digging deep into his repertoire of exercises for something interesting and entertaining, YHC selected Vertigos.
PAX run to the 50 yd line but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). On reaching the 50 yd line, and letting the dizziness subside, we performed 10 absolutions and ran Vertigos back to the goal line.
With a few minutes to spare, we paused our mosey back to the rock pile for 5 Welsh Dragons.
Then it was back to the flag for count off, name-a-rama, announcements, and prayers.
Happy Birthday to @Belloq
Followed by Coffeteria at PJs.
Thanks for the fellowship!
SYITG
A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.
Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!
Yankee then kicked things off on the Great Lawn with:
Side Straddles Hops x27
Hillbillies (in honor of Hawg’s prom) x 20
OYO burpees x10
Side Lunges x20
Low Country Crabs x20
Dying Cockroaches x20
Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:
Larry Craigs x12
Sumo Squats x12
LBC x12
Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.
It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?
Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.
6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?
4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.
This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.
Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:
8-Counts x10
Low Slow 8-Count Squats x20
Bonnie Blairs x15
Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.
At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.
Back to flag for COT.
Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)
Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.
Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!
Its all Fun and Games until… it stays fun and games?
Today marks the 3rd annual Yippee Bag appearance at Mothership. Specially designed to bring a new round of fun and games, just for War Eagle – who, alas, chose to tend to his flock instead. Priorities, good sir!
But 8 PAX (great to see 2 2.0s with us – E Major and Copy/Paste!) gathered around the flag in the steamy gloom for a disclaimer, and brief description of the Yippee Bag. Catfish needed no explanation, diving right in for a quick “10 Burpees for the Q” card. Fortunately, he graciously split this opening salvo with the Q.
Then we were offto the shade of some big oaks over by the fountain area, where we started with a quick warmup – while waiting for RevIt to drag himself out of his car and arrive. Windmills, SSH, IW, etc..
Then: go into the thorny morass where Vagabond has carefully hidden the world’s most dense rocks. They may look like styrofoam, but they are definitely *NOT*. Grab one and bring it back to the tree. BUT WAIT. “20 Merkins for the Q”. So YHC knocks out 20, while everyone else loiters and watches.
OK, now with the rocks: 10 Overhead at the first oak, 10 Curls at the second oak, 10 Rows at the last oak. Mosey back to the beginning, repeat with 9. then 8. etc. OYO. Go. Worked up quite a sweat with several trips to the Yippee Bag (Dips, a Bear Crawl route, more Merkins and Burpees for the PAX). Mall Cop dove in and pulled out the “You v Q SPrint card”. And YHC kept up his 3 year losing streak with that card. Nice Run MC!
Kept this up until Catfish had finished, and the rest of us called it off then. We’ve got more things to do. Return the rocks, then lets head to the Great Lawn.
But not before Triple pulls (again) a “10 Burpees for the Q” card. He showed less grace than Catfish, as he did NOT offer to split the card.
In the parking lot (couldn’t use the Great Lawn this am…), we lined up for 11s. Derkins on the curb, and Squat Jumps on the far cross walk. Go.
The Yippee Bag then produced its first “Game Time”! I’ll call this one “Cups”. 3 Teams of 3. Red and White cups placed in the middle of the parking lot. 2 teams take their spot, one at each end of the parking lot. The timer is Team #3 running a lap around the lot. The Game: Get more of your opponents cups back to your side. Basically – just keep sprinting back and forth taking and stealing cups. Only rule is you can only carry one cup at a time. That rule seemed to be broken repeatedly. E Major took advantage of loop holes in the rules to block and smack cups from the Qs hands. Well Played. Repeat 3 times, so everyone got a chance to run as a timer.
Back to 11s.
“Game Time” drawn again (YHC had stuffed more Game Time cards into the Yippee Bag for the 2nd half of the workout).
Crab Walk Red Light/Green Light. YHC was the game master. calling out Red Light/Green Light while the PAX crab walked across the lot. Despite his best efforts, YHC could not catch Belloq moving, as Belloq flew across the lot for the victory. Professor Smiley seemed to just enjoy holding his crab walk position at the starting line.
Back to 11s. A quick “You vs Pax 8 8CBB” pitted Catfish against Belloq.
Back to 11s. “BB Sit Ups til the Q can’t” drawn. Go. Q got to 35. Gotta get better at this.
GAME TIME. Duck Duck Goose. Lunch Walking “It” tagging Al Gore-ing PAX around the circle. YHC once again illustrated just how slow he was. But YHC tricked Copy / Paste to ensure he could get one victory lap!
Then back to the flag for some last minute Mary.
Then circle up for COT – several prayers for health, guidance and wisdom in coping with the ongoing challenges that Covid brings, both with respect to Health and with respect to proceeding with returns to normalcy for us and our children.
Thanks for letting me lead!
Warm-Up:
SSH x 25, Abe Vigodas x 15, Grass Grabbers x 15, Hill Billies x 15, Imperial Walkers x 15, Shoulder Taps x 15, Floyd Mayweathers x 15, Arm Circles (forward) x 20, Arm Circles (reverse) x 20, Moroccan Nightclubs (especially for Fracsac and Bogey) x 20
1st Workout – Dora
100 Merkins (1 Pax Merkins, the other runs to top of levee and 5 Squat Jumps)
200 Should Press with Coupon (1 Pax Merkins, the other runs to top of levee and 5 Squat Jumps)
300 Little Baby Crunches (1 Pax Merkins, the other runs to top of levee and 5 Squat Jumps)
2nd Workout – All About the Benjamins w/ Coupon (variation)
10 Lunges (1 is 1)
25 Curls
10 Lunges (1 is 1)
25 Squats
10 Lunges (1 is 1)
25 Rows
10 Lunges (1 is 1)
25 Mountain Climbers
10 Lunges (1 is 1)
3rd Workout – Ring of Fire
Round 1
Bonnie Blairs (all other Pax hold Al Gore)
Rounds 2
Big Boy Sit ups (all other Pax hold Plank)
That’s All FOLKS!!!
YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right
16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).
Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…
The Thang:
First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.
First, lets start the playlist:
Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).
Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.
Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.
Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.
Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.
Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.
NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.
Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).
Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.
I woke up at 4:20 to a very special day. Eagerly got ready and made the 21-minute drive from the Lakefront to Audubon Park where I have only been to the The Birdcage once to celebrate our 6 Year Convergence last year. How appropriate that I celebrate the start of my 5th year where F3 NOLA truly planted it’s flag and grew? To my delight, I saw both Reluctant Yankee (site Q) and King Kong (Q last time I was at this AO) in the gloom so my confidence in help if needed was growing as I was beginning the disclaimer promptly at 5:29.
My standard disclaimer expanded to tell the PAX why today was special…Biegnet’s (Matthew Joubert’s) 17th birthday, start of his Senior Year at Jesuit and my 5-Year Manniversary. The looks from the PAX was telling that many didn’t know who this foreigner was and wondered if I was going to talk the rest of the work out so we began…
Moseyed to the field across Magazine.
As I could see the confused faces of most of the PAX as they were still wondering who the hell was this guy, who allowed him to Q and how have they not met me if I have been around for 5 years. I decided to introduce myself by asking the PAX to circle up on me.
Warm-up
8-Count Body Builders IC X 20 (I could tell I would be popular from this choice moving forward)
Arm circles front and back IC X16
Seal claps IC X 20
Overhead presses IC X 20
Overhead arm claps IC x20
Moroccan nightclub IC X 16 (dancing was allowed and welcomed)
Initially my plan was to honor Shorty’s workout which had 16 reps but I screwed up the whole process because for the first time ever in the history of F3…8-count arm circles were performed.
I then walked over to complete the circle for our final warm-up
Low slow squats IC X 20
The Thang
Ring of fire Merkins/Plank switching to Monkey Humpers/Al Gore X 3 Rounds
PAX became talkative so I threw in 10 Burpees
Ring of fire Catalina Wine Mixers/Plank and Bonnie Blairs/Al Gores X 1 Round
Merkincides
10 Merkins, sprint to first tree, return to start for 10 Merkins, sprint to second tree, rinse and repeat to 5 trees out.
PAX was less talkative so we did 10 burpees as a reward.
Traditional Belloq Core Routine: (Borrowed from Jeff Cavalier)
Halos Clockwise 30s
Halos Counterclockwise 30s
Reverse Corkscrew 60s
Dynamic Plank 60s
Chainsaw 60s
Slow, controlled Big Boy Situps 60s
Cool down
Slow 8-count bodybuilders x 5 IC
Stretch to sky with hands in air breathing deeply.
Really, Really Slow Abe Vigodas IC X 5
Touch toes
Mosey back to the flag
COT
15 PAX
Intentions for children, families and everyone dealing with going back to school. Giving strength to F3 Brothers in need of a friend(s) to lean on if they need support.
A special thanks to Rudy for gifting me the greatest F3 name ever, Jingle Vader, Cowbell, Shorty, Bubba and Douille for being there for my initiation into the F3 brotherhood.
“Btw, worst FNG naming process was held in the gloom today. Took over 10 min. Seems like none of us were on topic at all.” -Shorty’s BB 8/11/2016
To start year 6, I’ll be back at Okawata for my Manniversary. Consider this an early invite. SYITG
