I left my house this morning in the cold rain. I was greeted at a flooded Pontiff Playground by Frac, Kenner Bruh, and Mambi. KB and Mambi Rucked. Frac and I did an 800 meter warm-up followed by five 800 meter repeats. Frac prayed us out
Later this morning a separate group of F3 guys are meeting at CCs, layered in warm, dry cloths sipping steaming hot lattes as the study the book Do Hard Things. Let’s hope they learn something.
10 pax showed up to kick off Sunday with a bang and found improvement through consistency.
With the flag planted and the disclaimer given, face the bacon for a warmup at 0630. End the warmup with 10 x 8 count body builders.
11s on the steps of NOMA. Burpees and squats.
Frisbee fun around museum. A drop means rolling the die for surprise exercises. First drop came pretty quick with 15 burpees coming up on the die.
Continue around changing to 5 burpees penalty and fitting in 3 x Sunday Mornings at the back wall.
Ended with 105 burpees and 10 pax begging for more. Sorry boyz, time is up.
COT followed by Coffeteria.
SYITG
Warm-Up:
The PAX gathered under the celestial canopy, eager for what awaited them in this divine workout. The QIC, filled with the spirit of fitness, kicked off the morning with a rousing pre-workout count-off that included Mambi coming in hot!
The Thang:
As the PAX embraced the Gloom, they embarked on a celestial journey of rucking and running and an apparently religious KnOT, fueled by the spirit of fellowship and sweat. While the Runners and Ruckers did their tasks, Scantron, inspired by some heavenly wisdom, led the knotters through a Catholic-inspired workout that left everyone questioning whether their abs had just received a blessing or a beating.
The workout included:
Hail Mary Half Mile:
KnOTers circled the AO, reciting Hail Mary prayers with every step. The divine combination of cardio and prayer left the PAX feeling both uplifted and breathless.
Confessional Crawl:
The PAX, crawled through the sacred space, confessing their sins to the gloom above. Each confession was accompanied by a set of merkins, absolving the PAX of their earthly burdens.
Rosary Ruck:
PAX formed a circle, each carrying a symbolic “rosary” ruck, and took turns leading prayers while others performed lunges or squats. The beads might have been imaginary, but the burn was very real.
Penance Plank Parade:
The knotters formed a line, holding a plank position while confessing their workout sins. Each PAX member had to perform a penance exercise chosen by the brother to their left. It was a true test of strength, both physical and spiritual.
Cooldown:
After enduring the divine wrath of Scantron’s creative workout, the PAX cooled down with stretches and reflections on the spiritual journey they had just undertaken. The knotters finally rejoined the runners and ruckers and YHC closed the session with a prayer of gratitude for the strength to face the Gloom together.
COT:
The Circle of Trust echoed with words of encouragement, gratitude, and perhaps a few groans of sore muscles. The knotters lifted each other up, thankful for the fellowship forged in the crucible of the workout. As the sun began to pierce through the morning mist, the PAX departed, ready to face the day with the divine soreness that only an F3 workout can provide.
Mission: To embrace the grind, push each other, and conquer the Knees Over Toes (KOT) challenge with the indomitable spirit of Pai Gow guiding our way.
The Thang:
Bolt, Triple Shift, and Macgiver took the lead, demonstrating proper KOT form. Knees over Toes is not just an exercise; it’s a mindset.
Meanwhile, Charmin, PVC, Frac, and Mahatma hit the pavement, pounding the ground with the spirit of Pai Gow directing their every step. The streets became our battleground, and with each stride, we embraced the challenge ahead.
The gloom was alive with the sounds of encouragement, banter, and laughter. Mahatma, bundled in a hoodie that seemed to defy the laws of physics, brought his unique blend of humor to the group, lightening the mood even as we pushed ourselves to the limit.
Charmin, ever the beacon of positivity, kept spirits high with his infectious energy. PVC’s determination was palpable as he ran alongside, pushing the pace. Frac, true to form, cracked jokes and shared stories, creating an atmosphere of camaraderie.
Triple Shift and Macgiver, leading the KOT charge, inspired us all with their dedication. Bolt, with his unyielding resolve, exemplified the essence of F3 – pushing ourselves beyond our perceived limits.
COT (Circle of Trust):
As the PAX gathered in the COT, we reflected on the challenges faced and conquered. The Q reminded us that F3 is not just about the physical, but also about the mental and spiritual growth we experience together. The bonds forged in the gloom are as enduring as the sweat-soaked shirts we left behind.
We closed with a prayer of gratitude, acknowledging the strength we find in each other and the privilege of being part of a brotherhood like no other.
As the sun began to rise, we departed with tired bodies, uplifted spirits, and a sense of accomplishment. Until next time, under the watchful eye of Pai Gow, we’ll continue to sharpen each other and thrive in the challenges that lie ahead.
Aye!
With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,
Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.
WARMUPS
Slow Grass Grabbers
Slow Hold Vagodas
Arm Circles
Butt Kickers/High Knees
Fence Crossers
Self Love
We laid out the gear in stations:
40# Sand Bag for Squats
30# Coupon for excercise of choice
20# Weighted tire drag as timer across field and back
45# Bar for Curls
6# Weighted bat for MACE work
2-30# plates for Farmer Carry
60# SandBag for Kettel Bell
40# Sandbag for OHP
40# Sandbag carry across field and back
Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
Took time to return the gear and COT.
With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,
Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.
WARMUPS
Slow Grass Grabbers
Slow Hold Vagodas
Arm Circles
Butt Kickers/High Knees
Fence Crossers
Self Love
We laid out the gear in stations:
40# Sand Bag for Squats
30# Coupon for excercise of choice
20# Weighted tire drag as timer across field and back
45# Bar for Curls
6# Weighted bat for MACE work
2-30# plates for Farmer Carry
60# SandBag for Kettel Bell
40# Sandbag for OHP
40# Sandbag carry across field and back
Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
Took time to return the gear and COT.
YHC saw the Q sheet open AGAIN and began to wonder what type of site Q runs the Uptowner—ah yes, that’d be YHC. Looking forward to Mayhem taking up the mantle in ‘24; it’s your time, brother!
YHC came in hot with Satchmo and then had key fob issues to retrieve the JBL, further delaying our start such that Frac had to start warmorama.
YHC entered the circle and being Fitmas season, decided Frac’s gift for keeping us on time would NOT be forcing him to consume the requisite Bolt warmorama song—many pax were pleased. All the usual stuff and then off to the rock pile to select a medium rock and off to the parking lot.
The Thang:
12 Days of Fitmas con roca.
Day 1: Mosey across the parking lot with rock in rifle carry back and forth as days are added, SSH on the 6.
Day 2: Diamond merkins
Day3: Squat Thrusters, rock
Day 4: Reverse Lunges (2:1, rock)
Day 5: Blockees
Day 6: Box Cutters
Day 7: Tricep coupon presses
Day 8: Plank Jacks
Day 9: Overhead rock presses
Day 10: Big Boy sit-ups
Day 11: Curls
Day 12: Mtn. Climbers
Mr. Rogers got so far ahead of YHC that I accused him of skipping squat thrusters—nope, he’s just that much of a beast (wearing his weighted vest). At time and still completing the BD, we rushed back to the pile and then the flag, COT.
Christmas morning, pulled up to Pontiff with no pax in sight. 0729, still alone. Contemplating running on the track or heading home. 0730 another set of headlights show up with Charmin DR from Houston. Belloq soon followed.
Disclaimer with a shovel flag planted.
Warmup.
Thang 1. Sleigh ride. Pull the sandbag 80 yards and back with the rope. Squats and jump rope were the other stations.
Change to carrying sandbag 80 yards and back.
Thang 2. Twelve days of Christmas.
CoT
Coffeteria at Starbucks.
SYITG
A little bit cold for NOLA on this first day of winter ( I think) where (5) other PAX showed. I was looking forward to this Q as my work vacation was really starting to take full flight as I drift away from work, and get into living mode. Here is what went down:
Warm up
run around the fountain and the following on the fountain lawn:
– SSH X 20
– IW X 20
– Arm Circles X 20
– Mountain Climbers X 20
– Self love
Off to running on the levee to get us warmed up, with random calls for (5) burpees when Q decides, we mad the run all the way to the shelter, turned and headed to circle benches for one clock rotation of dips X 5 at each with Lunge walks between benches in cadence. Change to Bear crawl for last 2 or 3.
Dora 100 — Merkins, 200 — LBCs, 300 — struts
Then back to the invisible flag for some round Robin Mary, one full circle.
Back to COT and then…… we see 6 or 7 souls coming towards us and looking a bit hard at us….. We are at the Lakefront, and i went to Rummel, so I started having flashbacks if this was a fight?? No, it was a bunch of uptowners intiating a new run tradition from river to the Lake to happened every Thursday before Christmas, this was the first again. They joined the COT.
Thanks for allowing me to lead, yes i need to do it more.
See y’all on the radio or beatdowns.
Dave D.
