Warm-Up:
Moseyed to the t-ball field by the tracks. SSH x 20; IW x 20; LSS x 20; Tempo Merkins x 15; Windmills x 10; Jack Web to 10 (2:1 Air Press:Merkin)
The Thang:
We ran back to the rock pile to pick a rock and then returned to the t-ball field. We circled up and did a Rock Stack. We paused between each set of exercises to share the number of children each man has. Once we finished that we shared their names.
• Man Makers x 5;
• Man Makers x 5; Presses x 10
• Man Makers x 5; Presses x 10; Squats x 15
• Man Makers x 5; Presses x 10; Squats x 15; Curls x 20
• Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25
• Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25; Bench Press x 30
We returned our rocks to the pile and finished with some Mary before Horses to the Stable back to the flag: LBC x 20; LBT x 20; Crunchy Frog x 15
What we learned:
• Hand Grenada named his kids Davis and Beauregard. Beauregard is a girl.
• The Wedding Planner is a virile man (but we already knew that).
• The most popular names among the pax kids were Colin, Christian, Colleen, Carrie, and Caligula
• Mahatma and Boge named their kids the exact same thing
• The Architect has never uttered a two-syllable word
• Rudy originally told us he had three kids. When it came his turn to name them he only named two. He had originally miscounted.
Tag: Bogey
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9 to the Left is 2 to the Right – from Hawgcycle
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3 Stations – from Pool Boy
5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center.
Warmups consisting of:
SSH
Abe Vigoda’s
Cement Grabbers
Arm Circles
Toy Soldiers
Imperial Walkers
Mountain ClimbersThang
With the help of my 12 year son the night before, rocks already at our location.Partner up
3 stations – Rotate after 10 mins.
Station 1
Rifle carry from Pavilion to speed bump while partner does squats
Station 2
Lunge walk to senior center;partner curls
Station 3
Jump rope; partner runs to entrance stop signMary back at the flag.
COT -
No Q No Problem… – from Bogey
Rainy 61degrees(and quickly dropping)
Peristyle – Warmup
Peristyle – Down the Ladder – People’s Chair/10 air press to 10 Merkins & back to People’s Chair 9 air press to 9 merkins…rinse and repeat down to 1
Peristyle – 20 calf raises/20 Monkey Humpers to 20 calf raises(toes in)/20 Monkey Humpers to 20 calf raises(toes out)/20 Monkey Humpers
Peristyle/nearby benches for Dips.
Peristyle Dora – 100 BB sit-ups/200 squats/300 flutter kicks
-1 lap around the Big Lawn
– 20 Rt leg step-ups/15 incline merkins/20 Lft leg step-ups
– Mary with Burpees(compliments of Mr. Rogers)
– stretch
– COT
Thanks to the PAX for motivation and accountability! -
The Mini Cooper – from Triple Shift
As we are in the month of February for Run Cajun Run, I needed to get some miles and was planning on doing the Cooper. What is the Cooper you may ask? Well, it is a routine where you perform 10 burpees, 10 squats, and 10 merkins then run around the 400-meter track. After completing the lap, you perform 9 of each exercise then run a lap. Continue on your way down until you get to 1 rep of each exercise then finish up with a final 400-meter run.
Because the track was underwater from JP’s effort to save the old Metairie neighborhood from flooding on Saturday night, it was still a sloppy mess, so I had to improvise. Sudden Change!With the steady drizzle, 50 degree temperatur, and heavy 20+ mph north wind, the track was out of the question so after I gave my disclaimer to the hearty few, we ran to the backside of the gym where the KOT gang resides under the large covered area.
Warmarma – 10 Low Slow Squats IC, 10 slow imperial walkers (saw a great deal of balance issues) IC, 10 Lunge around the clock IC, 10 forward arm circles x IC, 10 Self Love IC, 10 reverse arm circles x 10, and finished with 10 burpees IC.
The Thang – I gave the instructions of 10 burpees, 10 lunges each leg, 10 no cheat merkins, and 10 WW2 Sit-ups then run around the gym which is approximately 180-200 meters. After that round, each exercise will decrease by one rep followed by a lap around the gym. We picked up the six and then headed back to the start with a prisoner (arm up while running) Indian run.
COT – Countoff, Namerama, and closed out with a prayer for Torque’s mom who passed away suddenly, my mom’s memory loss, and kids that are struggling with their identity. As always, I sent a petition to the Creator to help us be better fathers, husbands, employees, employers, and most importantly, virtuous leaders.
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Charmin’s Maniversary – Shitting Bricks – from Charmin
February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there for all of it. Some highlights include:
Posting on 2/2/22
The Birth of my son (2nd child) in June 2022
My Father’s Death in Oct. 2022
Completing the Inaugural GrowRUN in October 2023
Becoming Q-Source Q in January 2024.With all that being said, see below for the workout that I experienced two years ago (Q’d by Hokie) and the pax also experienced this morning at a cool 50-ish degrees. Thanks to Rudy, who, while he could not be here (YHC is starting to sense a trend) did lend us the bricks for said beatdown. The following is a copy of the original beatdown with some slight modifications:
The disclaimer was followed with a count-off (in which it was demonstrated that counting to 10 is quite difficult) instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun
Warm up, with bricks in hand…
arm circles, in cadence, forward x5
arm circles, in cadence, backwards x5
seal claps, in cadence, x6
overhead claps, in cadence, x5
Moroccan night club, in cadence, x10we then took a mosey to the track where we moseyed WITH Bricks in tow, forward around the curve, KnOT style for 100 yd, forward around the 2nd curve, and KnOT style for another 100 yards(1/4 mile loop)
Each time we finish the quarter mile loop, shoulder taps waiting on the six
Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 8. 1 min Toe Taps.
Ended with Abe-Slow-Goda’s IC x 10, some Low, Slow, Squats x 10 as a cool-o-rama.
That is 2 miles for Run Cajun Run participants
Announcements included the upcoming RunCajunRun events and the fact that CheeseSteak had to get to work.
Circle of Trust where we prayed in thanksgiving for my 2 years and for other intentions.
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Hold the Rock – from Bogey
-Welcome to F3
-Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little)
-Warm Up
-Grab a rock – alternating rifle carry & holding rock out in front
-Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press
-Hill – Quadrophrlia w/ rock straight out going up and straight up going down/rinse and repeat 5X
-Gym – Alternating Calf raises & squats 3rounds
-Hamma Trsin – all I’m sayin
-Finish up with a little Marie
-Backbto the Flag
-Nameorama
-Intentions/Ball O Man/Thank God for Mothers -
Just a Simple Beat Down – from Fracsac
YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly.
Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers.
Grab a rock and head to field where cones are set up. Pax given a choice. Choose B or D. With D being the winner, we started a Dora 1…2…3.
100 burpees 200 LBCs and 300 squats. Partner walks rock out predetermined distance, completed 5 x SSH and returns. Flapjack until complete.Ring of fire. OH press x 2 rounds, followed by ‘mericans x 2 rounds.
Do some stuff at each cone. MoT between cones varied from lunge to bear crawl to Peter Parker’s.
Stuff included Catalina wine mixers, squats, flutter kicks, big boi situps and Honest Abes.Return the rocks and head back to the flag.
CoT
NMM
RunCajunRun is happening in February. Sign up!YHC reminded the pax of the 5 core principles and the mission. Keep up the great work!
YHC was asked what the B stood for? You’ll find out next time YHC Qs.
SYITG
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8 years and more to come – from Bongo
Don’t know where to start from this morning, but overall a fun beatdown. Too much mumble chatter, mostly instigated through Bogey and Frac almost to point of harassment. But the Q moves on and stays focused on the job at hand as a leader. My exact (8) year anniversary is 1/30/2016, but was volunteered last week by Catfish for this week’s mothership so we’ll celebrate a week (or two early).
The main theme, unknown until final COT was to go back to my first beatdown as an FNG and recreate that, or as close as I could get. Here is the former Workout, https://www.f3nola.com/2016/01/30/no-hawg-no-flag-but-time-for-tyson/. Another point, temperature was < 32 F which I think is one of the coldest mornings in the gloom I can recall. Despite this, (12) pax showed up ready and willing which any Q, as I am, would be thankful for today. Here we go: Boys got together – and we took off for the Peristyle. Circled up for our WARMUP COP. SSH x 25, Slow Squats x 10, Mountain Climbers x 25, and Imperial Walkers x 25 Arm circles X 10 each way. Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10 over at the great. Still way too cold and time to start moseying to NOMA pond. IC Dips x 20, Left leg step up x 2, Incline Mercans X 15, Right leg step up x 20, Dips x 20, Decline Mercans X 15 Box Jumps x 1… OYO with former story from my past I ain’t telling again…., no one is getting hurt under my watch! Long Mosey over the Football Field of Practice Track Eleven across the football field with running in middle, Burpees on one end, big boy sit ups on other. You know the math as I don’t need to explain. 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, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 Burpees X 5. Long mosey back to great lawn with quick stop at calf raise stand of stadium, Heisenburg counted us in. Great Lawn minimal Mary: Flutter Kicks X 20 and Hello Dolly X 20, arriving back to flag at 07:29:58. What a way for Q to keep us on time. COT went back through a reflection of my appreciation of what F3 has done form me in the last (8) years and how the (3) Fs (in whatever order) continue to bring me back. Many thanks for the opportunity to lead as always as I need to do it more. Here is to many years to come! See you on the radio.
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Crabby Timers – from Mayhem
Pool Boy originally had the Q. I don’t recall the excuse… he either had a family obligation or wanted to sleep in due to the 5% chance of a light mist. YHC arrived early to setup the cones.
Disclaimer included the option to either push yourself or KnOT this morning.
As soon as our feet hit the track for a mosey, the mumblechatter began as Q was reminded that The Uptowner is supposed to avoid running. Luckily, the Q didn’t care.
250M mosey
Warmorama: AV, GG, HB, PPP, MC, CC (crab cakes, a new fan favorite), SSHThang 1: Coin Flip
3 minute timer
5 merkins / 10 LBCs
Keep repeating till time is upMosey to the north endzone
Thang 2: Route 66 – 66 Route
Normal Route 66 except there are two exercises at each cone counting opposite.
Mode of transportation alternating between bear crawl and crab walk.Bear crawl to first cone (10 yds), 1 burpee and 11 big boys
Crab walk to second cone (10 yds) 2 burpees and 10 big boys
Etc. for 11 cones ending with 11 burpees and 1 big boyMosey to midfield
Thang 3: Individual Medley
Swimming has 4 strokes; we performed 4 exercises
6 rounds of 90 seconds (though YHC cheated and cut time short on first few rounds), similar to an EMOM
Rd 1: 5 each bonnie blairs, merkins, monkey humpers, SSH
Rd 2: 6 each bonnie blairs, merkins, monkey humpers, SSH
Rd 3: 7 each bonnie blairs, merkins, monkey humpers, SSH
Rd 4: 8 each bonnie blairs, merkins, monkey humpers, SSH
Rd 5: 9 each bonnie blairs, merkins, monkey humpers, SSH
Rd 6: 10 each bonnie blairs, merkins, monkey humpers, SSHMary: flutter kicks, x-factor, protractor
Back to the flag for COT
Counterama – 13 strong
Namerama
Announcements: run cajun run, wild west relay, norwegian foot march
Intentions: Schaff family, Wedding Planner’s daughter, Fast Tax’s daughter, Scantron’s nephew, Bogey’s co-worker, safety and warmth during the arctic blastFirst time being the Q twice in one week. The more you do it, the more comfortable and enjoyable it becomes. Let’s fill the Q sheet!
SYITG
