F3 New Orleans

Tag: Bongo

  • 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.

     

     

     

     

  • 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!

     

     

     

     

  • Stomp #146

    YHC arrived at the 146th running of the 610 Stomp to find not one, but two Kotters!  Welcome back Stubhub and Milkman!  Hope you’re here to stay!

    YHC isn’t creative enough to do anything other than a run on a Tuesday, so instructions were given to run out for 20 minutes and back along the Bayou St John route.  Great run with Great F2!

    Upon all arriving back at the shovel flag, YHC told all to “do some ‘merkins or something” while waiting for the 6.  Once all arrived, YHC figured he’s better get it organized, so we did the following:

    Merkin IC x 15

    Flutterkicks IC x 15

    Dying Cockroach IC x 15

    Penguins IC x 15 (no cheating!)

    LBC’s IC x 15

    COT

    Name-O-Rama, Announcements, Intentions, and Closed with a prayer to the Sky Q.

    Thanks for posting with me today.  No pictures today, my bad!

    SYITG!

     

     

  • 610 Stomping Grounds

    7 PAX gathered around 2 flags, enjoying the bright morning skies.  “I need some shades” commented Da Parish.

    Wisner bridge remains closed off, though the walkways look like they are nearing completion.  Soon we’ll be able to add that route to the regular routes.  But instead, since Rudy wants some mileage (gearing up for Gnarly Gnutria) – we’ll do the usual Bayou St. John out-and-back route.  Be back at 6:10 for Mary.

    The Thang

    Out and back along Bayou St. John.  Typical June sweat-fest.  Enjoyed a great outbound run with Triple Shift, always a pleasure to feed off of his energy.  Home Schoolers are well served by having such a passionate advocate on their behalf.  Keep Pushing!

    The Finish

    6:10 – finish up with some Mary, everyone join in as they return.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25
    • Penguin x25

    Circle up for count-off, name-o-rama, announcements and intentions.  FracSac seemed to casually keep moving to the side of the circle opposite YHC (who, having noticed this behavior, kept casually crossing the circle to stand next to FracSac.  Is it my sweat?)

    Finish off with prayers for guidance and wisdom, to use the glorious gift of Today in service of Your wishes.

     

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.

  • Okwata Route 66 and then the Train Ran out of Time

    We had a beautiful Okwata morning with a thundercloud to the south providing special effects.    But, the rain held off.  Disclaimer and then the THANG:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Sun Gods 10xIC each direction, Imperial Walkers 25xIC, and Peter Parkers 205xIC, and Parker Peters 20xIC.

    Then, the PAX moseyed to the seawall for Route 66 ( 11 stops) staring at the lightpost approaching Canal Blvd. Merkins out ascending.  LBCs back descending.  Low slow squats out ascending. Dying cockroach back descending.  Hello Dolly out descending.  The PAX enjoyed lots of up and down with their moseys.

    To get back for COT, the PAX moseyed to the top of the levee and commenced to Railroad Track back.  The PAX couldn’t take the train all the way because of time, but YHC is going to work Railroad Track into a Q in the future.

    When the PAX reached the flag, Count-o-rama, Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Train Kept A Rollin’…..

    I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX,  seemed a bit low for a spring morning….  However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode.  Finally,  another (6) for the PAX came in after train passed,  but they weren’t pretty, nor from NYC….

    The Train Kept A-Rollin' single cover.jpg

    On to the work out:

    Warm Up:

    SSH X 25

    Peter Parkers X 25

    J Lo’s X 20

    IW X 25

    Arm Circles – 15 each direction

    Grab not 1 but 2 rocks… and set them a distance apart

    Time for an Eleven:

    Squats with Rock — one side

    Chest press — other side

    About three quarters of way the remaining PAX came in,  started their warm up in parallel with us finishing the eleven.

    The entire group now joins together for timed stations in four groups:

    1. Timer — run from the pumping station via track to power station or junction
    2. Rock curls as many as possible
    3. Step ups with rock
    4. Shoulder press with rock

    Yet another train in the opposite direction….

    Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).

    Repeat until 6:10

    Mary:

    • 2:00Plank with leg pumps
    • LBCs – 35
    • Flutter Kicks X 25

    Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.

    Thanks for the opportunity to lead.

     

     

     

     

     

     

     

  • 21 Strong

    After participating in the Tchoupitoulas Bar-A-Thon the night before with approximately a dozen other F3 Beer Champions, YHC did not want to get up and post, much less Q, at the Mothership.  However, the being held accountable part of the F3 creed sat front and center of my brain, right next to the hangover part.  YHC could not let my F3 brothers down.

    YHC was eager to see how many other Bar-A-Thon patrons would post, but that thought quickly went away upon seeing Cruiser in attendance from Houston, aka New Orleans West according to Hawg.

    With 4 shovel flags planted, YHC quietly set out some cones in the parking lot and returned to the group of 20 other men that had assembled.  The clock struck 0630, time for a disclaimer, which YHC did give contrary to what Triple Shift says……and mosey toward the Peristyle.  Some of the sprinklers were jetting out water on the already rain soaked Great lawn, so YHC was attempting to avoid it, but Rudy talked the Q into testing it.  So, circle up on the Great Lawn, but we wouldn’t be here long…..

    Warmup
    SSH IC x 31
    Hillbilly’s IC x 20
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey to the strategically placed cones in the parking lot. Set up to mirror a basketball court, it was time for some suicides. Start at baseline, sprint to first line, sprint back and do exercise. Sprint to Half Court, sprint back and do exercise. Sprint to third line, sprint back and do exercise. Sprint full court, sprint back and do exercise. That’s one evolution.
    First Evolution – 5 Burpees OYO upon returning to baseline each time.
    Second Evolution – 5 Eight Count Body Builders IC upon returning to baseline each time.
    Third Evolution – 5 Copperhead Squats IC upon returning to baseline each time.
    Fourth Evolution – No exercises, just sprint to each line and back retrieving the cones.

    Mosey to trees near NOMA
    Line up at the first tree, and bear crawl to third tree. Lunges IC x 10
    Bear crawl from third tree to fifth tree. At this point, Rudy indicated a large pool of standing water near tree six that the Pax should engage. Looking back, YHC may have lost a great opportunity. Maybe next time…..
    Circle Up for Jack Webb
    1 merkin, 2 air presses
    2 merkin, 4 air presses
    You get the idea
    10 merkins, 20 air presses
    Kong walk from fifth tree back to third tree, Squats IC x 10
    Duck walk from third tree back to first tree, Monkey Humpers IC x 20

    Mosey to the fountain by NOMA. The regular Cross Fitters were on the steps doing Burpees, which the Pax began to critique. YHC decided to stay off the steps this day, we don’t need a West Side Story BB……
    RL Step Ups IC x 20
    Freak nasties IC x 20
    LL Step Ups IC x 20

    Mosey to the narrow strip of grass in front of NOMA and elbow plank up in two columns.
    Pax Bridge Jumps. Last man jumps over each Pax and assumes plank position in the front. Each Pax does 3. Although there were two teams, there was no competition here, YHC just wanted to equally spread the suck around. Speaking of Suck…
    Mosey back near the standing water that continued to call to Rudy for “The Suck”

    Three minutes of the following exercise over and over again
    7 SSH
    7 Merkins
    7 Squat Jumps
    The Pax said something about it being 6, but YHC stood his ground. This day would suck that much more…..
    YHC lost count, so not sure how many rounds were completed.

    Mosey back to the road in front of NOMA and line up in the two columns again for a two column Indian Run back to the Flags. Upon arriving at the flags with one minute to spare, YHC called a sudden change and directed all back to the Great Lawn for 10 Burpees OYO to seal the deal!

    COT

    Count Off, Nam-O-Rama, Announcements, Intentions and Closed with a prayer.

    NMM

    T-Claps to our IT guy for making the F3 website easy to find and the workouts well defined. Our newest FNG found F3 by searching the web and posted at the Mothership! Welcome Catfish! I think it has something to do with the Notre Dame scam, but who knows. Ask Rudy about it.
    It was a pleasure having Cruiser from Houston post. Cruiser is an inspiration to us all, a true HIM! Cruiser, know that you and your family are always in our thoughts and prayers.
    T-Claps to Woz for leading the bible study at 8:15 post coffeeteria.

    YHC intended to create a beatdown to recognize Armed Forces Day.  The 5 of each exercise in the suicides represented the 5 branches of our great military.  Thanks to all who serve and to our veterans.

    Thanks for posting with me today, for holding me accountable, and for making me a better husband, father, and man.

    SYITG

  • Side Effects and a side of bricks

    Going back through the backblasts while looking for ideas – YHC ended up in the way back machine, re-reading several of the ideas from good ol’ Side Effects.  So that, coupled with one surprise YHC saw while doing a slow mosey through City Park looking for something different, would inspire the Saturday workout.  YHC pulled in to the parking lot, happy to see lots of our recent new faces.  Always refreshing to see new gentleman returning, bringing new ideas, new members, new enthusiasm.  Thank you Pai Gow, Dry Rub, Mambi!  Keep it coming!

    5:30 – start with the disclaimer, and welcome to our FNG.  Challenge issued to the PAX to try to learn about our cohort during the workout so we can start the naming with some ideas!  Then mosey off towards MOMA to get started.

    Warm Up:

    Counts (and exercises?) are approximates.  But I think this is mostly right.

    • SSH x25
    • Windmills x12
    • Smurf Jacks x25
    • IW x25
    • Peter Parker x25
    • Floyd Mayweather x25
    • Parker Peter x25

    Bear Crawl over to the lightpole.

    Route 66

    Side Effects was always a fan of the Route 66.  One whole Sat AM workout was JUST Route 66.  6 of them, as I recall.  Just kept going down Esplanade Street.  Felt like it would NEVER END.

    Outbound – Squat Jumps.  1x at first light pole, 2X at the next, 3x, 4x, …. up to 11x at the end.  Al Gore on the netural ground for the 6.

    Inbound – Merkins.  1x, 2x, …. up to 11x back at the water fountain.  Plank and wait for the 6.

    Heat is here.  Humidity is out in force.  Everyone Hydrate, por favor…

    Tooth Fairy

    Another Side Effects special.  Irkins on the side MOMA stairs.  1x on the first stair, 2x on the second, 3x, 4x, … stopping at 10x.  The stairs go up to 14 (which is the expected measurement), but YHC audibled for the sake of time.

    4 groups (causing mass confusion, which YHC incorrectly blamed on bumbling PAX when it was, in fact, YHC who created this chaos through poor instructions).  Whatever.  Each PAX ended up cycling through the 4 stations.  Tooth Fairy was the timer.

    • Tooth Fairy
    • Continous Lunges
    • Continuous Dying Cockroach
    • Wall Sit

    Mosey back to the Fountain

    Fountain Times

    (or “Get in the way of the other morning group”)

    • Right Leg Step-up x20
    • Box Jump x10
    • Left Leg Step-up x20
    • Derkins x10
    • Dips x20
    • Irkins x10

    Mosey off to the Refinery.

    Refinery

    Side Effects always pushed us to get stronger, especially with Pull Ups.  7 stations.  Everyone partner up (PAX managed to get this right)

    • Burpees x12 (timer)
    • Jumpin’ the Shark
    • Pull Ups
    • Box Jumps
    • Dips
    • Knee-Ups
    • Merkins

    Everyone made it through one station.  (Thanks, Gabrielle, for the extra help to get YHC up to the pull up bar those last reps)

    The Surprise

    YHC had been cutting time short on some exercises to reserve time for one surprise, which he’d noticed on a drive through the park the night before.  More Bricks.  YHC has decided that adding bricks to the workout is a Good Thang, and plans to do it more.  And it so happens there was an unguarded pile o’ bricks right inside Tools Wall.  So everyone grab a pair.  (Much mumble chatter about who’s bricks were bigger.  CHILDREN.  PAY ATTENTION).

    • Newton’s Cradle x20
    • Jack Webbs: 1 Merkin: 2 Brick Presses.  OYO.  Go as far as you can.  YHC called time after 8:16
    • Shoulder Tabs x20

    Return the bricks just ahead of the park ranger arriving in his golf cart…

    Quick stop on the Tool Wall for Calf Raises x25 and Monkey Humpers x31.

    Mosey back to the Main Lawn, and one final sprint back to the flag.

    Lots of announcements to get through: Bible Study, Babycakes Game, Bar-a-thon, Summer Series, Summer cookout.  No shortage of F2 events coming up – hope to see everyone out!

    Count-off and Name-o-rama.  Then naming of the FNG.  Hoochey was a close 2nd, but the winner was Thigh Master, quickly shortened to just “Thighs”, coming from Suzanne Sommers, via Three’s Company.  And I don’t recall how we ended up on Three’s Company for him – but the name stuck.  Welcome aboard Thighs!

    Thanks for the opportunity to lead!

     

  • CelebrHATE on the small screen with Cowbell

    With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion.  Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.

    Spoiler alert:  Cowbell fartsacked.  Oh well, YHC tried……

    Back to the Ed Daniels bit.  YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman.  T-Claps to Triple Shift for spreading the word.  This will certainly help to maintain his crown as king of the EH.  Not that anyone was getting close to knocking him off that hill…….

    YHC made a quick mosey to the track to drop off some cones, more to come on that later.  Upon arriving back at the shovel flag that YHC planted, two more were planted next to it.  YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks.  As long as it has been cared for and used effectively, all is well.

    F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down.  At least 19 men showed up in force to promote the power and awesomeness of F3.  With the cameraman hanging out in the area, the clock hit 0530, and so it begins:

    Disclaimer, and probably one too short judging by the scolding looks of Rudy.  But hey, “Not a professional trainer, so modify as needed” was said…..

    Tuesday is normally a run day, hence the 610 Stomp name.  Due to circumstances, we did a sudden change and did a quick mosey to the track.

    Circle up on the matting inside the track.  YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.

    Warmup

    SSH IC x 31

    With that out of the way, it was time to celebrHATE!

    COP

    Hillbilly’s IC x 20
    Alternating Shoulder Taps IC x 20
    Tempo Merkins IC x 10
    Escalator

    The Escalator is 5 exercises, composed of:
    10 Burpees OYO
    20 Merkins IC (Up Down cadence)
    30 Smurf Jacks (a tribute to Cowbell)
    40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
    50 Squats IC

    Indian Run twice around the track, or 1/2 mile.

    One final tribute to Cowbell – Smurf Jacks IC x 30

    Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.

    Mosey to the first corner of the track for 4 Corners:

    Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
    Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
    Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
    Corner #4 – Iron Mikes IC x 10 (lunge jumps)

    Mosey back to the matted area for Ring of Fire #1
    All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
    Ring of Fire #2
    Same as before, just replace with 5 Burpees. That’s a lot of planking!

    Mary

    Flutter Kicks IC x 30
    Hello Dolly IC x 25
    American Hammer IC x 20

    Times up, mosey back to the flag(s)

    COT

    Count off and Name-O-Rama
    We had one FNG, and no, it was not a reporter.  Welcome Phoenix!  Some claimed the name was too good, but they’re just jealous.  They all wanted Fracsac too, but it was specially reserved for YHC!

    Announcements, intentions, and closed with a prayer.

    Thanks for posting with me today and for putting up with my inability to design a proper court.

    Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here

     

    NMM

    If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
    Reluctant Yankee: 8
    YHC: 24
    El Guapo: 30
    Hokey Pokey: 32
    Seaman: 33
    Rudy: 35
    DaParish: 43
    Milkman: 56

    Come out Saturday and see the Burpee debt paid in full!