We showed up in the gloom but were missing our Q who never attends Okwata and has never Q’d but was signed up for his VQ
This group of gentleman stepped right up starting with @High Rise leading the warm up and stretches.
Thanks to all who jumped in to lead when called upon.
The mini H8 included running backwards up the hill, bear crawl across at the top, run down the hill with burpees, dying cockroaches, Freddie Mercuries & LBC’s at the four corners.
Bread Sticks then lead us on levie runs with burpees & Merkins.
We then were lead in the Motivator, aka the dance 😉 by our Birmingham guest, Ethanol. The Motivator is a deconstructed side straddle hop into 4 parts. A hop, separated legs, arms 1/2 way up, arms overhead. One of each, two of each, three of each … up to 10 of each… I imagine you will see the Motivator again.
During The Motivator by Ethanol from Birmingham, there was a siting of Rudy & Hawg on their mosey heckling us for being a new dance Krewe.
We then closed the exercise portion of our morning with Mary.
Announcements included Gnarley Nutria, Summer Race Series, our Family F2 event & RED shirt pre-orders.
We closed with our COT with intentions & gratitude!
You know that song! It was a popular (maybe still is) play in the clubs by names I can’t remember. Upon looking it up, turns out it was Rob Base and DJ E-Z Rock……….YHC would have lost that Trivial Pursuit question.
“It takes two to make a thing go right, It takes two to make it outta sight”…..and so on
That’s what happened at the Renaissance Sunday morning in City Park! 2 Pax showed up to make a thing go right, and it was outta sight!
YHC has been making it a habit of rolling in hot to the new Sunday AO. This week was no exception where YHC found Hokie Pokey roaring and ready to rock it out! But first, the disclaimer…….and then
Warm up
SSH IC x 31 IW IC x 15 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm circles IC x 20 Peter Parkers IC x 20 Mountain Climbers IC x 20 Shoulder Taps IC x 20
Short Mosey to the NOMA fountain
LL Steps ups IC x 15 Dips IC x 15 RL Step ups IC x 15
Ascending merkin ladder on NOMA Steps Step 1 – 1 merkin Step 2 – 2 merkins….continue to top step which is step 8 for 8 merkins
Mosey to the Foundry for stations. Since it takes 2 to make a thing go right, and it takes 2 to make it outta sight, here’s what we did….
Station 1 Pax 1 – Pullups AMRAP Pax 2 – Run to bike path, 5 Burpees and run back (time) Flapjack
Station 3 Pax 1 – Big Boi situps AMRAP Pax 2 – 10 Jump squats, Kuch style (timer) Flapjack
Mosey to the Practice Track off Roosevelt Mall for some “Catch me if U can” Pax 1 – Run backwards at a healthy pace Pax 2 – Complete 5 Burpees and then sprint to catch Pax 1 Flapjack around the track. Each pax enjoyed 4 sets of Burpees
4 Corners on the practice track Run straightaway, stop and complete 5 Burpees at the turn Run the curve, stop and complete 5 Burpees at the straightaway Complete one lap, and 20 Burpees
Mosey back to NOMA for some Mary LBC’s IC x 15 Flutter kicks IC x 15 Hello Dolly IC x 15 Dying Cockroach IC x 15 American Hammer IC x 15 Tin Snips IC x 15
Mosey back to VSF for COT Count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q
NMM It’s not easy rolling out of the rack early on a Sunday morning, but YHC committed to making this AO work, so up and at ’em it is! T-Claps to Hokie Pokey for the continued commitment as well. For anyone interested in finding out what the new Renaissance AO is all about, get yourself to the NOMA fountain at 0630 next Sunday and YHC will give you a tour!
Coffeteria at Cafe Navarre with some good F2 is always a good way to end a beat down.
YHC has been on the sidelines with a shoulder injury for the last couple of months, so he had plenty of time to plan for this particular workout at his beloved Popeyes. So as 10 men arrived in the sweaty, gloom it was time to roll at 5:30am. sharp. Wait….an FNG arrived at 5:31, so the Pax took off at 5:32.
The Warm-Up
YHC led the Pax on a short mosey to do a standard warm-up
SSH -25
Imperial Walkers – 20
Shoulder Taps – 15 (should have been prepared for shoulder taps to aggravate my shoulder injury, but alas)
Side lunges – 15 (someone needs to come up with a good F3 name for this exercise)
Hillbillies – 20
The Thang
YHC saw another F3 Pax on Twitter spell their F3 names using an exercise to represent each letter. Since he had plenty of time between Qs, YHC made up his own version of the NAME-O-RAMA . Each Pax would do the exercises corresponding to the letters of his name. Once finished, the Pax with shorter names would find members with longer names and help them finish. All of the vowels were running exercises (in hindsight I should have come up with a better system to cut down on the amount of long runs. I hit 3.2 miles and I think other members ran longer than I did). It would have been nice to see the Reluctant Yankee here this morning.
Check out the featured image of this post to see the whole alphabet and bring this to the other AOs in NOLA.
YHC’s morning workout as an example:
R- 20 Pull-ups E- Run to the F3 Flag and back V- 50 Big Boy Sit-ups S- 20 Burpees O – Run to the top of the bleachers X – 30 Box Jumps YHC then did another E – Run to the F3 Flag and back to hit Hokie Pokey’s last E.
The runs were too long, so not every Pax finished and YHC committed one of the seven deadly sins of F3 by running the Pax back to the flag at 6:18am.
The Close
COUNTERAMA, NAME-O-RAMA, and the Pax named two FNGS. Chips’ 2.0 was named Frito Lays, and we also welcomed Voyeur into our ranks. Sweaty-Ball-O-Man lifted our prayers and thanksgiving to the King calling for mercy to our family and F3NOLA members in need and asking God to empower us to be the men He desires us to be.
YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone fills in the gap. Likewise, YHC has never seen a Q go unfilled when a PAX member asks someone to step up. F3: It’s more than a workout.
On this morning, YHC had prepared a game plan never seen at Rock City. After taking the long way to Pontiff do to a train stuck on the track, YHC ran up at exactly 5:30 yelling the disclaimer. The PAX left the flag and took a left turn heading south. Mumblechatter of YHC trying to be like Mahatma was heard from the back, but that would not distract from the beatdown ahead.
The PAX circled up near the swings for the warm-up:
SSH X 20
Peter Parker X 20
Imperial Walkers X 20
Concrete Grabbers X 15
Arm Circles X 10 forwards X 10 backwards
THE THANG
The PAX divided up into 3 groups of 3 for circuit work using the swing set, cover, and playground.
The first circuit included Pull-ups, Irkins, and Underdogs.
Pull-Ups X 15, 10, 5
Irkins X 25, 15, 5
Underdogs X 25, 15, 5
The second circuit included Derkins, Alternating Leg Step-Ups or Box Jumps, and Dips.
Each exercise X 25, 15, 5
THE THANG II
This would not be Rock City without a some rock work. Indian Run to the rocks. Pick a rock and circle up for a circuit including Curls, Rows, and Shoulder Presses X 25, 15, 5 each.
Drop the rocks and head back to the flag for Mary.
LBC X 20
Dying Cockroaches X 20
Time-Up
At this point, YHC grabbed my cellphone to write down the names. When YHC looked there was six missed calls from my M. My 2.0 had a fever seizure and was being transported via ambulance to the hospital. YHC left before the COT.
When YHC posted the news on Mumblechatter my M and I were overwhelmed by the response. Prayers, personal messages, and private texts have been sent all day including a personal visit from Bones while we were in the ER. Today my m learned and YHC was reminded that F3 is more than just a workout.
F3 is friends, family, accountability, and a brotherhood rolled into one. We demand excellence and strive for every member to obtain it. We don’t shoot the wounded. We pick up the fallen brother, and we always have each other backs. We are F3 NOLA! We are F3 NATION!
Thank you for allowing me to be a part of this great group and thank you for letting me lead.
What a blessing to be standing in the early morning Summertime bright gloom for a Saturday MuscleShip adventure through the park. 7 Pax gathered a short disclaimer of self awareness of safety and effort was given and the fun began.
Mosey to the baby foundry – along our route we picked up Grimace so QIC was happy with an even number for partner workouts planned. We circle up for a quick warm up:
Slow toe touches with a hold at the bottom x 10
Slow right leg lunch with a hold x 5 – repeat left leg x 5
SSH x 20
Michael Phelps x 10
Peter Parkers x 15
Partner up – Pax moved over to the pull up bars – idea was every Pax was to complete 10 dead hang pull ups with a spot from their partner. QIC noticed at the recent Murph, most (including the QIC) would resort to short-arming pullups especially as we got tired. Using a spot helps work on form, confidence and strength. After the 1st set each, PAX would do 20 LBCs or WWII sit ups, then repeat.
Mosey over to the block pile (QIC came prepared, dropping off cones prior to meeting at AO), we only had 8 and there was a plan to use the tires (that have surprisingly be left untouched by City Park staff). As the MuscleShip Pax was focused on getting our gear in place and the “workout” task ahead, who should arrive but a group of unruly marauders of the Mothership, asserting claim to all the blocks and open space for themselves. They attempted to intimidate the smaller Pax of 8 yet, QIC felt confident in our ability to out perform even the loudest chirping Cotter from their group. Most had a hard time staying focused on their workout as they watched in awe of the sweat generating effort the MuscleShip Pax of 8.
The Thang on Display –
Two groups of partners (4 Pax) – 2 large tires.
One Pax on his back leg pressing the tire while the partner stood in the tire adding extra weight. This did take some balance and coordination – lagniappe to the work.
Each Pax did 50 leg presses and 25 chest press – flip flop.
The other group of 4 –
Pax 1 farmer carry blocks from one end of cones to the next, while Pax 2 does Squat Press – as Pax 1 is on his way back switch to prisoner overhead squat press.
Flip Flop
Now All 4 Pax lined up at cones did one push up on the block – 2 Over Head Lunge – 2 push ups with 4 Over Head Lunge – 3 push ups with 6 Over Head Lunge until reaching the other end of cones, RUN back with block over head. Rinse and Repeat.
Finally – block around the trunk – PAX partners standing back to back pass the block x 10 each direction.
FLIP FLOP with the PAX on the Tires.
NOTE: MotherShip Marauders midway through seeing this beatdown effort couldn’t “stand” around any longer so they quietly returned their blocks and moseyed off to “Merryland”……to be seen again later at coffeteria! Great stories of workout beatdowns were shared along with “catfishing” tales.
MuscleShip Pax returned out gear (blocks and tires) yet still had something left in the tank…..so behind the pace of GreenScreen we headed back to the Museum fountain.
20 incline merkins followed by 7 in unison inchworm burpees.
Mosey over to the tree field for some core:
1 minute low plank
1 minute of scoops
1 minute of flutter kicks
1 minute of high plank
1 minute of stretching
The mission was accomplished!
COT – After namorama and prayer of thanks giving – the PAX broke for the day!
I’m grateful to have the opportunity to lead as well as the camaraderie that comes with being an F3 brother. We hold a bond of accountability – even when meeting up with (or at times being) Marauders!
39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short
mosey to the palm trees on Loyola campus and did the following in
cadence:
Windmills
x 10
Forward
Arm Circles x 10
Backward
Arm Cirlces x 10
SSHs
x 20
Hill
Billies x 20
MC
x 20
Burpees x 10 OYO (few mumblechatter to start off the day)
PAX
then moseyed to the bottom of the WPM. All PAX ran up the entire
mountain backwards, but stopped at each flat level and did the
following exercises:
20
x slow merkins IC
25
x LBCs IC
20
x Burpees OYO (a lot of mumblechatter here)
20
x Leg Raises IC
25
x King Kong Shoulder Taps IC (2 = 1)
Fans’
favorite 20 x Burpees OYO (even more mumblechatter)
20
x Imperial Walkers IC (2 = 1)
20
x Plank Jacks IC
20
x Hello Dolly IC
10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)
At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX
King
Kong – Dying Cockroach x 20 IC
Screw
Top – Protractor for few minutes (seems forever)
Kuch
– Low Country Crabs x 20 IC
Jesus
Juice – American Hammers x 20 IC
Yo Mama’N’Dem – WWII Sit Ups x 20
Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.
Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.
COT
Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG
Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.
Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.
My phone had no charge so no special jammy fanny. Damn it!
OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20
Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.
At the top we got a partner and did a quick lap one floor down
FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants
So that was four more laps
Then down to the benchs for some dips and some bulgarian split lunges IC
Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.
Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!
Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..
Warmup SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 15 Arm Circles IC x 20 Peter Parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Thang 1 Instructions were simple…. Line up at first tree, bear crawl to the next tree and complete 5 Burpees Lunge Walk to next tree, and complete 5 Burpees Bear crawl to next tree, and complete 5 Burpees Lunge walk to next tree, and complete 5 Burpees Sprint back to first tree YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.
Thang 2 Bataan Death March on Lelong Drive Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column. Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.
Thang 3 Dora 1..2..3 Partner up 100 Burpees, 200 Squats, 300 LBC’s Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.
Thang 4 Shock and Awe Some mumblechatter initially, but it didn’t last long SSH IC x 5 10 Burpees OYO SSH IC x 5 9 Burpees OYO …….. SSH IC x 5 2 Burpees OYO SSH IC x 5 At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise…. Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.
With 3 minutes remaining, a few stretches to assist in the cool down.
COT Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.
NMM
It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……
With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.
Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.
With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’
Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.
