With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
Stay at Flag for Warm Up:
• Halo’s 10 clockwise and 10 counter clockwise
• Around the World’s 10 clockwise and 10 counter clockwise
• Open Gates I/C X15
• SSH’s I/C x20
Suitcase carry to end of median then Indian Run to Levee.
At Levee Everest 7’s
• At Bottom 6 Alt Clean and Press
• Lunge Walk with Squat up Mountain
• At Top Alt KB Swing
• Suitcase Walk back down to bottom
LBC’s and Flutter Kick’s IC while we wait for the six
Mosey to soccer field for Chest/Back for 1 round
• Chest press to skull crusher in boat position IC X20 4 count
• Plank Rows IC X10 Each Side 2 Count
• Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
• Bent Over Row IC X10 Each Side 2 Count
Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
Count off, Name-o-rama, announcements, intentions and prayer.
Thank you for letting me lead!
Tag: Gabrielle
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Where’s the red carpet….??? – from Gabrielle
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Westward Ho—down R.E.S.P.E.C.T – from Bolt
Warm-o-rama
SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps(all 20x), self love (10); Toy soldiers, Hillbillies (15x)Frac rules enabled (plane coming in=pause the current exercise for 5 burpees then resume whatever was going on (2X)
Rochamburpees
winner does merkin/loser burpees and ties both do merkins, reps equal to round (10 rounds)
Everest(up/over/back the levee):
Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat.
Side straddle hop burpees:
Perform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees (5 rounds/10 burpees)
Planks Jacks (ICx50, Duh!?)
Escalator:
10 jump-ups, 20 burpees, 30 merkins
Chumbaburpee:
SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.
Tie Fighters
Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force
Mary
Dying cockroaches 50x, again—Duh!?)
Wife Pleaser-Squeezer: heels close to butt, elevate to wife pleaser but hold at the top for three count-lower to ground=1, rinse repeat for 10, Mahatma swore his butt didn’t tingle to which I say BS—too scared to admit it!
Bogey insisted I was gonna need a defibrillator due to my excessive panting throughout the workout to which I say, if I’m not out of breath there’s no way Triple Shift has even broken a sweat.COT: beyond honored to be pushed by you men and appreciate those who joined my respect misery.
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Where is Snoooooze? and Popeye’s is closed – from Hokie
There were 10 Pax showing up at two sites.
Frac, Hokie, Gabby & Catfish attempted to re-launch Popeye’s only to find Lafreniere locked up…. upon redirecting ourselves to what promised to bve a fine beatdown by Snooze we headed to Rock City to find Bogey, Hand Grenada, Tenderloin, Triple and Vagabond standing around waiting for 0530 and Snooze when what should appear was not St. Nick but Mahatma with a flag and disclaimer.
We moseyed to the middle of the field for a circle of rotating warm up Q’s and exercises.
Still no Snooze we moseyed to the bleachers for warm up Merkins as we ascended the bleachers… 2, 4, 6, 8, 10, 12 & 14
Now mosey onto the playground for three rounds of three pull ups… and one scary moment as Vagabond took a hard left into a crossbar across the nose…By the grace of God, no stitches and as of this writing he is ok
As Q’s continued to rotate and there was some mumbling about burpees, we ventured to the rock pile where Bogey took the lead with “impeccable directions” of “grab a rock with some weight to do some exercises and mosey over yonder”. As we wondered, some of us discovered we really could do two things at once, … like walk and curl, then … stop and disobey 😉
We rifle carried and curled, then stopped and squated 😉 Now mosey some more with indigenous walk while carrying rocks towards the parking lot where Vagabond jumped back in with some control… a descending ladder of thrusters, lunges and russian twists (10, 8, 6, 4 & 2)
Noting we were running out of time, we started our way back to drop off the rocks and Hand Grenada wrapped us up with dying cock roaches, wife pleasers (where cries of “Where’s Heisenberg?” were heard) and wrapping up with LBC’s.
Back to our flag and Tenderloin (who knocked out 3/4 of a mile) and our COT.
At Coffeeteria we met up with Kenner Brah who said he and Heisenberg went to The Joy at Erlanger
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Renaissance Heavy Jam Fest – from Vagabond
Warmup SSH, mtn climber, arm circles, etc
Partner of 2 OYO as many as you can do while partner runs around NOMA with weight (music playing) – any exercise can be swapped for burpees
1: low slow squats
2: shoulder taps
3: incline wife pleaser
4: bob and weave
5: alternating toe taps
6: LBCs
7: imperial squat walkers5 burpees
5 min of Sunday Mornings
4 mins of Mary to Zydeco
COT
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Lucky Bear vs Form Police – from King Kong
Q vs Q on 1/7/2022
Our Department had been receiving calls for months about a group of “guys” working out at 5:30 a.m in Kenner. The complaints were never about the noise or other nuisances, but they were about the form. He complained about the push ups…. (they call it “Merks or Merkins”), squats, lunges, burpees, and the list goes on. I recognized his voice every time he called. I couldn’t ignore his complaints anymore since he was so persistent and passionate about the form. As Lieutenant King Kong from the Form Police Department, I showed up on 1/7/2022 ready to hand out citations.
Upon arrival, I noticed 13 other “guys” (they call themselves “Pax”) showed up promptly on a cold, chilly, windy morning. While I was introducing myself to the Pax and why I was there…. One of the Pax called himself “Rudy” aka Lucky Bear was challenging and questioning me like he was defending his turf.
A Kenner Native named “Mambi” led a warm up with jumping jacks (they call it “side straddle hops”), windmills (aka “Abe Vigoda”), and a stretch named “grass grabbers.”
I saw an opportunity to take the lead after Mambi was done with the warmups. I called out another Kenner Native – Mahatma to demonstrate the proper form of a Merkin…. then Gabrielle with squats. After the demonstrations, I led the Pax with 10 merkins, ran to the stop sign, did 10 squats, ran back. When I noticed bad forms, I blew my whistle and everyone had to do 5 burpees. We did that for about 2 rounds… then Lucky Bear interrupted me by telling the Pax to grab a “coupon”, which is a cinder block, and headed towards the levee.
At the levee, we did something called Gorilla. With a coupon, PAX performed the following OYO without stop: 8 Curls For Girls, 8 Rows, 8 Overhead Presses, 8 Chest Presses, then drop coupon followed this up by a quick mosey over the levee and back. Rinse and repeat until Lucky Bear yelled “halt.” Afterwards, we did few rounds of king kong with the coupon up and down the levee until Lucky Bear yelled halt again.
At this point, I’m getting tired of Lucky Bear’s nonsense… so I gathered the Pax away from the levee and redirected their focus back on form, but this time with the coupon. We did 7’s (one side with a manmaker, ran to the stop sign and did squats). About half way through, I was interrupted again by Lucky Bear. He must have loved my idea of 7’s. He instructed the Pax to do “Lucky 7’s” – 7 burpees follow with an exercise of his choice in one minute for seven minutes nonstop. I blew my whistle couple times when I noticed his bad form.
By the end of this, Mambi had enough and halted the entire workout because the environment felt like Form Police versus Lucky Bear. The group voted that I was the winner…. didn’t even know I was in a competition. Now I was asked by the Pax to come back out to Kenner in a month and challenge someone else. They called this “Q vs Q.” I called this a sucker bet to get me out to Kenner at 5:30 a.m. Since I don’t mind getting back out here, only fitting for me to challenge the caller who filed all these complaints. He is Triple Shift.
Side notes worth mentioning – Fracsac showed up in a Godzilla costume looking for King Kong. Willie is the one who gave me the idea to be Form Police. But the Oscar award winning acting and calling out Triple Shift…. That’s all me.
Blessed and honored to lead a Q vs Q workout. SYITG.
King Kong
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B.O.M.B.S. Away at the Birdcage! – from Gabrielle
Happy New Year’s Pax! It’s humbling for YHC to be Q’ing the first Birdcage of 2022. Here’s to 2022 being better than 2021 (it’s gotta be right?). So, with a disclaimer and a quick run-down of our 5 core principles and motto for our FNG we are off!
Moseyed to the Soccer Field for Warm-Up
• Imperial Walkers IC X15
• Toe Taps IC X15
• Self Love IC X15
• Peter Parker’s IC X10
• Parker Peter’s IC X10
Mosey to Audubon statue and partner up for B.O.M.B.S all below counts are cumulative. PAX one runs around median while PAX two completes exercises. Flapjack till reps are complete.
• 50 Burpees
• 100 OH Press in People’s Chair
• 150 Merkins
• 175 Big Boy Sit-Ups
• 200 Squats
Next, mosey to track for a little Route 66:
• Inch Worm to Body Bag Builders starting at 1 Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 running man for a total of 66 reps.
Ran out of time, so called it with most PAX somewhere between 10 and 11th running man.
Moseyed to flag for Count off, Name-o-rama (one FNG, DEB as his last name is Walmsley and Domincan is on Walmsley and he went to a lot of Debutante balls in the past), announcements, intentions and prayer.
Thank you for letting me lead! -
No Cancel Q! – from Sea Man
Dropping temperatures buoyed our spirits as sixteen men of steel, 2 without sleeves posted in the first New Year’s freeze. All eager to show their metal, so much so Tinkles tried to steal my Q! Using some derogatory words, that I was feeble, gimpish, and have chronic halitosis, all of which is true, I would not be deterred!
Off they went running like gazelles and me like Quasimodo.
Quick warm up of IW, SSH, Arm Circles forward….and Reverse, into the plank position we pounced for 60 seconds of plank, 10 Mericans, 10 Peter Parkers, 10 Parker Peters, 10 more Mericans, and an additional 60 seconds of plank.
A quick mosey to the shelter where we AMRAP through counts of 22-
Left Leg Step Up
Right Leg Step Up
Left Leg Bulgarian SPLL
Right Leg Bulgarian SPLL
Dips
DeclinesAfter each set we would lunge walk to Oak Alley and back!
After completed a lap around the Alley, back for some Marry – LBCs, Box Cutters, Doctor W, Penguins
Another lap around the Alley and some more Mericans and some more dips followed by the Alley.
Last set was Merican Jacks, 4 plank jacks for every merican, sort of a Jack Web, followed by a call out marry, ending in pickle pounders of love!
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end of time – from Jingle Vader
warm up, up the mountain with blimps, benches, touchdown jesus, etc
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MISTLETOE, part deux (F3 traditional arr. By Sandbar, at a Caroling Pace) – from Sandbar
Pax were forewarned that by the end of the beatdown, they would be the jolliest bunch of a-holes this side of the nut house.
Mosey down St. Charles and back to Loyola. Warmups in front of the crèche. SSH, grassgrabbers, windmills. PAX divided into 4 groups, each had to select a carol they knew and could lead bc F3 is about leadership!
Group 1 led the first mosey to the mountain with “We wish you a Merry Christmas.” Group 1 ran out of verses before we reached the mountain.
At the mountain, PAX reformed for a Native American Run, and Group 2 led dashing through the garage while caroling with “Jingle Bells.” Running while singing is HARD.
At level 5 we stopped for the 6 and did 15x Parker Peters, Mountain Climbers, and Peter Parkers IC. PAX reformed into a wassailing group and Group 3 led “All I want for Christmas is my 2 front teeth,” in honor of Bieber’s crash on Oak St. on Tuesday. It lasted for about 50 yards.
On the top deck, PAX paired off for flapjack M-I-S-T-L-E-T-O-E. One pax did the exercise, while the other went down the stairs on level and ran back up.
Merkins
Imperial Walkers
Squats
Twists (LBTs)
Louisville Lip
Toe Taps (Penguins)
Elf on the Shelf
One leg calf raises
El BCsAfter MISTLETOE, Group 4 led the caroling into the stairwell, with the 12 Yats of Christmas. YHC and other transplants only knew the traditional lyrics, but neither effort improved the other.
Back the flag for COT.
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Baywatch and his annoying bearcrawls…ugh – from Baywatch
13 PAX joined yours truly on a fine, balmy December morn to get after it at the mother of all AOs…Mothership. It was a chattery bunch at first but that chatter soon turned to huffing and puffing. A disclaimer was given and we moseyed to the peristyle for the warmup:
1. Arm circles F/B 15 IC
2. SSH 30 IC
3. Monkey Merkins 15 IC
4. Imperial Walkers 20 IC
5. Hillbillies 20 IC
6. Peter Parkers 15 IC
7. Parker Peters 15 ICNext came the fun. It’s not a true Baywatch Q without some bear crawls. So, we proceeded to the corner of the great lawn to begin. The thang:
1st corner: Dying Cockroaches 25 IC
Run to next corner
2nd corner: 25 leg raises IC
Bear crawl to next corner
3rd corner: 25 flutter kicks IC
Run to next corner
4th corner: 25 LBCs IC
Bear crawl back to start…oh what fun!Next we headed over to the parking lot for some modified suicides. The 4 suicide markers were the handicap crosswalks (about 80-90 yards to the last crosswalk marker). We started at the baseline and crab walked to the first marker and returned. Do 5 burpees. Lungewalk to the second marker and back. Do 5 burpees. Hi knee skips to the third marker and back. Do 5 burpees. Finally, run to the end and back. Do 5 burpees.
Now that the group was less chatty, we did an Indian run over to the fountain in front of the art museum for some Aiken legs. No rest in between– 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). With that completed, we did an Indian run back to the peristyle to close it out with some ab work. We circled up and did 20 reps IC of penguins, slow wife pleasers, LBTs, and a 6-inches variation exercise by Fracsac that was quite unpleasant. With the clock striking 7:15, we headed back to the flag to close it out with a COT.
