Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Re-enactment of the first ever official F3 Nola workout
The Thang:
Gandalf’s Q (played by Hawgcycle)
Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
Circle of Pain (COP):
Side-Straddle Hops in cadence x15
Merkins in cadence x12
Imperial Walkers in cadence x15
Mountain Climbers in cadence x20
Slow Squats in cadence x10
Wide-Arm Merkins in cadence x10
Diamond Merkins in cadence x10
Mosey to bridge
11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)
Reluctant Yankee’s Q (Played by Triple Shift)
Mosey back to track
6 Minutes of Mary:
LBCs in cadence x10
Hello Dollys in cadence x10
High Dollys (Rosalitas) in cadence x10
Bicycles (Freddy Mercury) in cadence x10
Dying Cockroach in cadence x10
Flutter Kicks in cadence
Quick mosey one full lap around the track
Chong Li’s Q (Played by Reluctant Yankee)
Loooooong mosey to picnic tables under the bridge
Chong Li Special:
Decline Merkins in cadence x16
Right Leg Squat in cadence x8
Incline Merkins in cadence x16
Left Leg Squat in cadence x8
Decline Merkins IC x12
Right Leg Squat IC x6
Incline Merkins IC x12
Left Leg Squat IC x6
Decline Merkins IC x8
Right Leg Squat IC x4
Incline Merkins IC x8
Left Leg Squat IC x4
Decline Merkins IC x4
Right Leg Squat IC x2
Incline Merkins IC x4
Left Leg Squat IC x2
Mosey back to the track
Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
Mosey back to shovel flag
Circle of Trust (COT)
NMM
This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!
Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..
4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish
YHC was planning on posting this morning as a rucker and being the only rucker there. It soon became apparent that there would be a 3 ruckers in total, along with 3 runners and 1 S&M on a park bench. That being said, having conversation definitely made the 45 minutes in the gloom pass by faster vs. whatever was up next in my podcast feed.
COT: Prayed for Mambi’s mom (May the souls of the faithfully departed, through the mercy of God, rest in peace) and for Vag’s meeting today at 1 pm.
Showed up a few minutes early to get set up with all the toys.
Flag planted, disclaimer given, 9 pax faced the bacon to warmup.
Pax choice:
Stations: Jump rope, 60 lb sandbag squats, 50 lb sandbag rows, kettle bell swings, burpees, and 4 pax on the big rope at all times. Timer was 4 pax run with rope 25 yards do 5 squats and run back. If rope touches the deck it’s a penalty. Complete one rotation.
Deck of F3 cards: everyone gets a draw
Wildcard: 3 minutes of Embrace the Suck.
Frisbee throw to the back of the museum, burpees for drops.
3 x Sunday Mornings
CoT
Great way to kick off the week!
SYITG
Back Blast written on behalf of Wapner.
This Sunday morning meant a triple respect threat at the Renaissance.
Disclaimer given then face the bacon for a warmup.
Time to get down to business. Da Thang:
There are 8 benches each side of Lelong Drive for total of 16.
Round one: 3 burpees at each bench
Round two: 5 ‘mercans at each bench
Finish with 2 burpees and 20 ‘mercans to make nice round number of 50 burpees and 100 ‘mercans.
At fountain:
5 rounds of the following:
5 dips and 20 jump squats
Mosey to back of museum.
Someone grabbed the frisbee
8 count body builders IC x 10
Sunday Mornings x 3
Mosey back to fountain
Penalty ‘mercans for dropped frisbee
Back at fountain:
Step ups x 20
Finish with Mary and Plank
CoT
NMM
Anyone thinking a Triple Respect Q was gonna be easy was having mid post regrets but post beat down exhortations!
Coffeteria followed where the comfortable weather brought by a rare early September front was enjoyed
SYITG
YHC is headed the Grand Canyon for the Rim to Rim hike in October and the M. is way ahead of me in training. So Leg Day on the Mountain.
Disclaimer in the soft rain, followed by a slow mosey up and down St. Charles the Loyola palm circle.
Warm up with SSH IC, Grass Grabbers and Windmills.
Mosey to the base of the mountain, then march backwards up the stairs to 6.
Time for the Dirty Mac (modified +1)
-10 Left Leg Shrimp Squat IC
-10 Right Leg Shrimp Squat IC
-10 Sissy Squats IC
-10 Goblet squats IC
Run down 2 ramps, and march up the stairs backwards to 6.
-10 Bulgarian Splits Left Leg IC
-10 Bulgarians Right Leg IC
-10 Jump squats OYO
-10 calf raises, each leg OYO
Down and up again
-10 RL Lunges IC
-10 LL Lunges IC
-10 RL side lunges
-10 LL side lunges
Down and up again.
Discussion about the “advanced wife pleaser.” Perhaps we have had the notion wrong for years. Perhaps this is about a result and not an action…. The ladies like tight buns PAX, and better form on the glute bridges will lead to that result. Think about it.
-10 Left Leg Glute bridges IC
-10 Right Leg Glute bridges IC
-10 Left Leg Reverse lunges IC
-10 Right Leg Reverse lunges IC
And to keep it interesting – 10 quad hip extensions left and right leg IC.
Down the stairs to the benches. Adding a hop to the top of each IC exercise.
-10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups.
Back to the flag. Count-off, Name-o-rama, Announcements and Intentions.
Today YHC had a chance to meet and greet one of guys DR from F3 Knoxville. Love the F3 network and its fun to see how this group is connected across the Nation. When we really got moving with this thing 10 years ago next month – it was a perk I didn’t even consider.
Gathering at the park entrance – early for me – I am usually catching up kind of late. Tropicana had the chance to meet a few PAX.
Quick disclaimer and off we went.
Ran to Wolfpack Mtn right away. At the base we did a warmup circle of pain.
SSH, Imp Walker Squats, Mtn Climbers, and Dying Roach x 20
Up the stairs to 7. Started our modified DIRTY MACDEUCE.
Lunges, Plank Jacks, Shoulder Taps, and Backwards lunges x 20
Down the BOB MARLEY staircase – WEED smell was DANK.
Up the regular staircase.
Arrived at FLOOR 6 to avoid the puddles this time.
Our man from KNOXVILLE stepped up for a COP
We did BBQ Squats, TIE FIGHTER L/R arm cicles, SLOW 3-PT SQUATS with Toe Touch x 20, and one more that my brain can’t remember
Tclaps to Tropicana for stepping up to teach us how they do it in Gnarly Knoxville
Back down Bob Marley staircase and up the regular staircase.
Arrived at FLOOR 6 again. Notice a cooler weather in the air.
Backwards lunges, Monkey humpers, Hip Dips and Flutter kicks x 20
another lap
Back to FLOOR 6. Down the dank stairs up the regular stairs.
We did 20 jump squats OYO, 20 hand release merks OYO, Nolan Ryans x 20, and Freddie Mercury x 20
Down the regular stairs avoiding the Dank Stank stairwell.
To the benches for Step UPs L/R, and Dips.
Back to Flag.
Cool crisp summer moring. Thanks for the opportunity to Q.
You guys get me up in the AM and I appreciate you.
Tclaps to Tropicana for joining us!
Been a long while since I’ve been to Okwata, let alone Q’d it. Thanks to Pinewood, the AO is enjoying a resurgence in popularity – nice work! The time was right to (re-)introduce the PAX to the 40 (originally inspired by “40” by U2). I did publish ahead of time, so the pansy lakeview group that was worried about wet shoes would have the opportunity to stay home. Not my fault that Jesus Juice didn’t read slack.
Forgot the disclaimer, then off to the top of the levee for a quick warmup, giving Hawg a few extra minutes to show up.
The Thang: The 40
10 exercises. Each one is 4 sets, alternating side of the levee. Each set is 10 reps.
40 trips over the levee. 40 reps of each exercise. 40 total sets. You get the idea.
* Merkins
* BBSU
* Squats
* Carolina Dry Docks
* Dr. W
* Lunges
* Floyd Mayweather
* American Hammer
* Monkey Humpers
* Burpees
Back to the flag a few mins late for COT
Random Thoughts:
Great to see 15 Pax in the gloom!!
Dr. W: took a few tries to get the cadence right. Definitely a crowd favorite!
Monkey Humpers followed by a run over the levee. Quads feel that.
High Rise is amazing. 45 minutes of continuous talk about work with Ya Mom And ‘Dem. YMAD didn’t say a word. Just let High Rise keep talking.
Pinewood correctly predicted the grand finale – Burpees! And he’d never done this before.
Taco (or Tacos, or Taci?) — great to have a 2.0 in the gloom with us!
Thank you, Kuch, for not letting The Juice know what was in store until it was too late for him to back out.
Music selection was heavily, and I mean HEAVILY, critiqued. But who knew there were so many “40” songs.
Notable in their absence were Triple Shift and Snooze.
PSL’s are coming and only a gun show will stop them!
Mosey around the lot to pickup late arrivals Tube Steak and Willie (of course) and to the field in front of the zoo for standard warm up and Tantric Arm Circles.
On to the statue for the Dora
100 Shoulder Taps 2:1
200 Dips
300 Inclined Mercs
Followed it up with Lunge back pedal around the loop while partner did LBCs, LBT to the Right, LBT to the left.
Back to the field for Jack Web’s. After much whining about 10 we finished our 10 tantric Arm Circles and on to the flag.
HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out
Thang One – 11s
Step ups at the fountain and burpees at top of NOMA steps
Thang Two
Cards with exercises for suits. Lasted for about 5 cards…..boring
Thang Three
Each pax picks an exercise. Call it in cadence while one pax dribbles bball as the timer between cones
Thang four
Frisbee run around NOMA. Total disaster but lots of drops for burpees
Finish with Sunday Mornings
Back to the Flag for COT
NMM
YHC signed up to Q late Saturday and planned on using the field but grass was way too high. Even knee high at the singing oak
Still came up with good stuff on the fly
Step up, Sign Up, and Lead! We have an incredibly supportive group of men!
SYITG
