F3 New Orleans

Tag: Charmin

  • KnOTters all around – from Charmin

    In a rare occurrence, there were no runners. YHC was planning on walking around the park, however when all the HIM’s started their backwards trot, YHC decided a day of Knees Over Toes wouldn’t be the worst thing. Tenderloin showed up early and was speeding around the track already at 5:30. That being said, after 45 minutes (or so) we returned to the Shovel Flag and ended in a COT where we prayed for those intentions spoken and unspoken.

  • Trading places. – from Charmin

    YHC took a different route today, choosing to go with the KNOTers. There were a cornucopia of conversations, from what planets were in the sky, to ways to increase tibia torsion, and the downsides of being a bitcoin mining owner.

    When we came back with mi it’s to spare and saw the runners stretching so maybe they decided not to run. Their leader Pai Gow wasn’t there to tell them what to do so who knows.

    Ended with a COT where we prayed for those suffering.

  • Just Keep Moving – from Charmin

    Talking with Tenderloin after a 2+ miles run, he said that we all just need to keep moving.

  • Push It to the Limit – from Charmin

    Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground.

    Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in supplication for those who need help.

  • Running with Friends. – from Charmin

    KnOTer’s aside, it seemed as if most of the Pax today ran with someone at some point. Goes to show that we all cross each others paths at some point.

    COT involved praying for those who are suffering and going through tribulations.

  • Gimme a minute – from Hokie

    YHC reached out yesterday to ask who was coming and what was an exercise they would like to get better performing.

    War Eagle asked for squats
    Charmin asked for Merkins

    The three of us gathered this AM for a warm up of opening and closing the gate to get ready for squats; large arm rotations along with slow merkins to get the shoulders and chest ready for merkins

    The THANG

    Just 1 minute of an exercise at a time so the pax was encouraged to work on form

    1. Hang from Monkey bars
    2. Squat to target
    3. No cheat merkins (hand release at bottom and shoulder taps at top)
    4. Backwards mosey

    Rinse and repeat for a total of 10 rounds

  • Can you see it? – from Charmin

    Today was all about seeing. Seeing 16 PAX show up, seeing Rudy not read the “No Parking”, and YHC and others seeing how hard we could push ourselves in the gloom.

    Typical, KnOTers, Stretchers, and Runners were there.

    Ended with COT emphasizing that we are all figured a spiritual battle and asked for our guardian angels’ help.

  • Consistency – Unchanging In Nature, Standard Or Effect Over Time – from Charmin

    With Q Source being directly after this beatdown, YHC reflected on the fact that results are often brought about through Consistency. There was the normal group of KnOTers, Kennah Brah as the Lone Rucker, and a handful of Runners. Everyone did their own thing at their own pace and made it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.

  • 3 Steps Forward and 1 Step Back – from Charmin

    Warm up:

    15 SSH
    10 Grass grabbers
    10 neck rolls (on your own)
    10 of each arm circles forward, bacwards, seal claps, t-claps, chinooks, and mnc’s.
    14 kid n plays ( a new one Russo on the Northshore came up with, where it’s a backward lunge followed by a high knee extension to the front)

    Mission check: penalty 5 burpees.

    “To plant grow and serve small workout groups for men for the invigoration of male community leadership.”

    I won’t say who, but the group did have to do 10 burpees.

    10 mountain climbers
    5 merkins (focus on perfect form)

    The thang

    Run forward three light poles – backwards walk one (back towards light pole #2)

    When get to playground (which took longer than expected), 7 perfect form merkins

    Exercise equipment, where each Pax picked a piece of equipment and YHC was the timer of 10 big boys. Rotate counter clockwise until all exercises were done.

    2nd half of lap is run forward two light poles and backwards walk forward to 3rd lightpole (lit lights only).

    YHC posed a question of how are we striving to fulfill the mission of F3 in our daily lives.

    Get back to start we planked until all pax shared how they are and will strive to advance the mission of F3.

    Ended with 10 perfect form merkins at the flag.

    In prayer, YHC mentioned that the Lord calls us to perfection, and often, once we complete something easy we are asked to complete something more difficult. The goal is to always push forward and complete the mission.

  • Never Forget – from Bolt

    22 years ago the USA was changed forever by an attack like no other; today we remember that day, honor those who died, offer reverence, and ponder the years in between as well as those ahead of us.

    Warmorma of the normal stuff to everyone’s beloved lead off song.
    * Mosey to JPAS
    * Read flight details at each corner
    * Sprint to corner 1 plank til 6
    * Plankorama
    * AA Flight 11
    * Boston – Los Angeles
    * Hit the North Tower at 0846
    * 92 perished
    * SSH x 92 OYO
    * Lunge to corner 2 plank til 6
    * Plankorama
    * UA Flight 175
    * Boston – Los Angeles
    * Hit South Tower at 0903
    * 65 perished
    * Mt. Climbers x 65 OYO
    * Sprint to corner 3 plank til 6
    * Plankorama
    * AA Flight 77
    * Dulles – Los Angeles
    * Hit the Pentagon at 0937
    * 64 perished
    * Squats x 64 OYO
    * Lunge to corner 4 plank til 6
    * Plankorama
    * UA Flight 93
    * Newark – San Francisco
    * Crashed in Shanksville, PA at 1003 after passengers stopped attack
    * 44 perished
    * Merkins x 44 OYO
    Staying in plank, each pax recounts that fateful day.

    * 9 Rounds of sprinting 1 lap up
    JPAS steps and down the ramp, followed by 11 reps of the called exercise
    * Sprint Lap 1
    * Diamond Merkins x 11 OYO
    * Sprint Lap 2
    * Jump Squats x 11 OYO
    * Sprint Lap 3
    * Big Boy Situps x 11 OYO
    * Sprint Lap 4
    * Carolina Dry Docks x 11 OYO
    * Sprint Lap 5
    * Lunges x 11 OYO
    * Sprint Lap 6
    * Flutter Kicks x 11 OYO
    * Sprint Lap 7
    * Wide Merkins x 11 OYO
    * Sprint Lap 8
    * Sumo Squats x 11 OYO
    * Sprint Lap 9
    * Burpees x 11 OYO