Warmup
Drag Scantron’s weighted sled around the lake plus 1 ruck
21 reps of each around the lake
Burpees
Big bois
Squats
Step ups
Dips
Derkins
Plank ups
Side lunge 1is1
Heel to heaven
Decline shoulder taps
Incline burpees
Leg lifts
Smurf jacks
Nolan Ryan 1 is 1
LBCs
Bobby Hurley
J Lo 2 is 1
Incline wife pleaser
Sunday Mornings
Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20
Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.
Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.
Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips
Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.
Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.
Mosey to Benches – Monkey Humpers IC x 25
Mosey to Swans – Jack Web to 5
Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.
Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10
Mosey to Back of NOMA – 3 Sunday Mornings
Mosey Back to Flag – Time for 5 Burpees
COT
7 Pax posted to the Renaissance including one DR from Pensacola, Moonshine.
Warmup facing the bacon.
11s on the steps. Dips at the fountain and burpees up top.
Circled the museum a few times throwing a frisbee doing burpees when dropped.
Played some dodgeball spin the bottle tag.
Sunday Mornings and some Mary.
COT where we were joined by another Pax finishing a run.
First ever Sweaty Renni Brekky at Russels followed with Jingle Vader and Willie.
What a great way to start the week.
SYITG
On a balmy, humid Sunday, YHC arrived at The Renaissance around 0610
At 0615 FNG arrives and YHC welcomes said FNG requesting information on who EH’d. As it turns out he was EH’d by someone in an online Dad’s mentoring group from afar (I believe Phoenix)
At 0630 Disclaimer was given and Warmorama proceeded. At approximately 0635 1776 was introduced
18 exercises
17 for 100 seconds each
10 second transition between exercises
18th exercise, burpees for “only” 76 seconds.
It is Sunday and it is Renaissance so to the back of NOMA for Sunday mornings
COT and naming of FNG, a board game enthusiast, …
Welcome Monopoly who is getting ready to join his M, welcoming their 3rd blessing into this world
Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability.
And even better – Spaulding stepped up for his VQ. Way to accelerate, Spaulding!
YHC started with a lengthy disclaimer. Two items to present to the 13 gathered PAX:
1. At the end of the workout, everyone would get the chance to step forward and announce their goal for the rest of the year. Say it out loud, own it, and trust the PAX to hold you accountable to achieving it.
2. Find your Burpee Partner. We will have 8 1-minute burpee breaks during the workout. Tell your Burpee Partner how many burpees you are going to do total during these breaks. Make a commitment to doing it.
Then mosey over towards the rocks for a quick warm up with some stretches and imperial walkers. Spaulding took center stage for a strong SSH cadence. Nicely done!
YHC’s goal for this year is a murph. That’s gonna require a LOT of strength training. So lets get a rock and partner up. (BUT FIRST – Burpee time #1!). Dora’s stay-in-one-place cousin: 100 Merkins, Squats and BBSU, with 20 Rows as the timer. Go… Stopped for a few more burpee breaks along the way.
Then circle up for more rock workout. Lift your rocks – then the warning: if you put your rock down, the PAX to your left will pay the price with 5 burpees. Overheads, Curls then Rows. 10, then 8, then 6. Then time for another Burpee break (#5, I believe).
Return the rocks, and let Spaulding take over.
Mosey to the field in from of NOMA. Beach Volleyball – count to 21 for a winning score. What was each count? 2 lunge steps and a squat, all in cadence. Rudy thought that sounded easy. Rudy was Rong.
Mosey to the baby foundry (stopping for more burpees). Spaulding tells the PAX about the correlation between grip strength and longevity – so in the interest in helping all of us, he’ll have us do rounds of 1 minute dead hangs. Most PAX appear to be on track for longer lifetimes than YHC….
Mosey to Tool Wall for some calf raises. Then we need to head for home. Back at the Great Lawn for the final round of burpees, then head to the flag for what would promise to be a lengthy COT.
All PAX hit their burpee goals. Nicely done! Good thing – because if you came up short, your Burpee Partner would pay the price by making up the difference. Then during the COT all of the PAX called out their goals. Several joined YHC in committing to a Murph. Lots of weight goals. Cheeto going to do his first Marathon (in absentia – Mayhem committed to a Half-Marathon). All of the goals will be in Slack, and all PAX are invited to hold us accountable and join in the fun.
Thanks to all of the PAX who have helped me grow by encouragement and accountability over the years.
Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.
I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.
10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.
Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.
Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.
Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.
Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!
Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.
I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.
10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.
Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.
Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.
Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.
Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!
Conditions – Nice and cool and definitely NOT humid at all…
The Thang
Quick Mosey over to the peristyle for a warmup:
Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe Vigodas x 10 (in cadence)
Grass Grabber x 10 (in cadence)
Peter Parker Peters x 20 (in cadence)
8-Counts x 10 (in cadence)
Moseyed over to the Great Lawn and split into two teams for 10-ish minutes of ultimate frisbee. Followed this up with Jack Webbs by fives (i.e. five and ten, then ten and twenty) up to twenty merkins and forty air presses
Did a frisbee-toss mosey over to the Tool Wall. PAX tossed frisbee between each other, and a dropped frisbee resulted in 3 merkins for group members. When at the Tool Wall, got in some calf action:
Calf Raises (right leg) x 20 (in cadence)
Calf Raises (left leg) x 20 (in cadence)
Calf Raises (both legs, toes in) x 20 (in cadence)
Dips x 20 (in cadence)
Calf Raises (both legs, toes out) x 20 (in cadence)
Moseyed over to the mini foundry for a quarter murph (25 pull-ups, 50 merkins, 75 squats). Did some Mary waiting for the six to finish:
Real Freddies x 20 (in cadence)
LBTs x 20 (in cadence)
Crunchy Frogs x 20 (in cadence)
Continued the mosey to back of the museum to hit the legs:
People’s chair hold plus Air Presses x 20 (in cadence)
Monkey Humpers x 20 (in cadence)
People’s chair hold plus Air Presses x 20 (in cadence)
Low Slow Squats x 20 (in cadence)
Left leg front extension x 20 (In cadence)
Right leg front extension x 20 (In cadence)
Back to flag for COT, coffee afterwards @ Navarre.
It’s Father’s Day and I was all excited to bring out the coupons (kettlebells and dumbbells) to get our old man strong bods in shape. After talking with Fracsac yesterday at coffeteria, he said no has signed up so I said I would take it. After signing up, I received an email that confirmed that I was the Q. The only problem was that I signed up for next Sunday, June 25th. Insert Face Plant meme here.
As I started to unload the bus with all the weights, Vagabond informed me that he was the Q and graciously allowed me to co-Q with him especially will all the gear I brought. Anyway, here we go.
Vagabond starts us off with 25 SSH, 10 Slow Vigodas, 10 Grass Grabbers, 10 Bob and Weaves, 10 Hill Billys, 10 Hip Slappers, and 10 Wax on/offs. Short mosey to the grass to the left of NOMA for a descending ladder of 20/15/10/5 Merkins, 20/15/10/5 Big Boy Situps, and 20/15/10/5 Bobby Hurleys. After we did a first set, we lunged walk up the ramp then ran back to the beginning. On the second round after we did the 15/15/15, we lunged walked then bear crawled then ran back to the grass. On the third round after the 10/10/10 we lunged walked, bear crawled then did 2 burpees at 4 well-spaced orange cones then ran back to the start. Finally, after 5/5/5, we lunged walked, bear crawled, then did 4 burpees at the 4 well-spaced orange cones the ran back to the start.
Time for the hand off and then the weights. The instructions were to pick up a weight and start at the landing area in front of NOMA. We would do 20 single arm rows, then farmer carry the weight to the first light pole then do 18 squats. From there we would farmer carry the weight to the second light pole and do 15 hand release merkins. Continuing with the farmer carry, we would go to the third light pole and do 13 American Hammers with the weight in a letter ‘U’ pattern. Finally, we would farmer carry the weight to the fourth light pole and perform 10 bulgarian split squats with the weight (each leg). The numbers 20, 18, 15, 13, and 10 are the ages of my children and I was hoping to do 5 rounds of this routine but that was too ambitious, and we didn’t have enough time. Mosey back to the front of NOMA to drop off our weights and we headed to the back of NOMA for a surprise and of course Sunday Mornings. The surprise exercise was Burpees/Donkey Kicks! Like a Jack Webb routine, we did 1 burpee in cadence then 2 donkey kicks. We increased it all the way up to 6 burpees / 12 donkey kicks. #Crowd Pleaser. Finally, we did 2 Sunday mornings then headed back to the flag.
Countoff, namerama then memory lane. I asked the PAX to share a good memory they had with their father in honor of Father’s Day. What a special time getting to hear the stories of time well spent and memories made with their dads. I prayed us out and ask God to bless us to be the fathers we were designed to be. Happy Father’s Day!
The last 7 years of my life have been my best years thanks to joining F3 and engaging in workouts, CSAUPs and F2 events with the HIMs of F3 Nola. To celebrate, YHC signed up to Q the Mothership.
Brief disclaimer followed by a mosey to the great lawn for a warmup with regular stuff, including 31 SSH. The question surfaced about 31 and how that is divisible by 7. Patience grasshoppers.
Mosey to the red baseball diamond near the Stadium for some 7 of Diamonds!
Round 1 – 7 burpees at each base OYO
Round 2 – 14 Flutter kicks IC
Round 3 – 21 Superman at home and 2nd. 21 ‘mericans at 1st and 3rd.
Round 4 – 28 LBTs, LBCs, dying cockroaches and Hello Dolly’s.
Because someone….eh em Rudy….attempted to evade the sugar cookie style evolution, high knee burpee penalty in the middle.
Just to make sure we were all good and coated, army crawl from home plate to pitchers mound.
Mosey back to flag, stopping at the Tool Wall for calf raises and monkey humpers per pax request.
Set up some cones in the grassy spot behind the flag and do SSH mind games. Count SSH IC followed by silent set count with all pax to stop with Q or suffer penalties. We had 3 rounds of high knee burpees. Time to move on.
Ultimate pass football in the cones. 5 passes equals a point. This really kept the heart rate elevated.
COT followed by Coffeteria where Triple Shift joined us.
I’m blessed to have been brought into the F3 fold and I’m honored to know each of you. I love you men, and I look forward to accelerating for the next 7 years.
SYITG
