With a spot on rain forecast by Chiquita, YHC opted to forgo a trip to levee. Instead we had a heavy dose of shoulder & core work. JV grumbled a bit but nevertheless 14 PAX stayed close to shelter as the skies opened up.
First we mosyed to bandstand for a warm-up COP and a healthy amount of duck fecal matter:
SSHx20, PPx20, HBx20, PPx20 & SJx20
Moseyed to the track for some fun with the running man:
1 burpee at the 1st man, 2 at the second and so forth not knowing the end result until we reached the monkey bar. Finished with nine burpees then hit the bar:
4 four groups rotated with 7 pull-ups, squats, LBCs & Dips
Lined up back on the track for another run round of running man:
2 shoulder-tap merkins at the 1st increasing by 2 until we finish with 18. YHC pulled an audible after 10 to finish with squat jumps from 12-18.
Moseyed to the shelter as the rain starts coming down.
So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.
This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.
I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.
Warm up
SSH x 20
Hillbillies x 20
Grass Grabbers x20
Mountain Climbers x20
Fwd/Rev Arm Circles x10 each way
Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…
Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.
Thang 2 Mosey to the Circle on Loyola’s Campus
Right Leg Step Ups x15
Dips x10
Left Leg Step Ups x 15
Dips x10
Bulgarian Split Leg Squats x15 R Leg up
Dips x10
Bulgarian Split Squats x15 L Leg up
Mosey to the base of the Mountain
Thang 3 – Dirty Mac-Dulla Mountain
Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.
At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing
3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level
4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level
6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.
Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag
Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.
I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!
Welcome to a balmy February morning and the second installment of the Tsunami AO.
Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.
Then off the the corner of St Charles and Calhoun.
3 x 20 cross fit merkins oyo
3 x 20 air squat with 2 air press at the top oyo
3 x 20 v-ups oyo
5 burpees with ascending merkins
20 count and we are off the to the benches by WPM.
25 dip oyo
25 derkins oyo
25 incline merkins oyo
5 burpees with ascending merkins
10 count and off to the middle mountain
Lung walk up incline to second floor then 50 lbc oyo
Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo
Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo
Mosey back to the bottom.
Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.
Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.
Thanks to everyone who showed up and for letting me lead.
Started off with a circle in the clubhouse parking lot.
SSH X 20
Forward Arm Circles X 20
Mountain Climbers X 20
A little plank yoga stretching
We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.
Split into 4 groups and rotated through the following:
Pull-ups X 20 as the count
Carolina Dry Docks
Jump Lunges
Squats
Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:
Freddy Mercury X 20
Penguins X 20
LBC X 20
American Hammer X 20
One more set of jog sprint intervals to the fountain. Stopped there for some benches.
Dips X 15
Box jumps on the bench X 15
Dips X 15
Diamond Derkins X 15
Dips X 15
Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
15 somber Pax showed up for a cold beat-down after witnessing an egregious no-call that sent the hometown team packing. Quarter Pipe summed it nicely upon arrival by yelling “we were robbed”. But after a quick disclaimer we moved forward (we must)…on to the light posts for the warm-up:
High Knees to the 1st light post then 3 burpees
Butt Kicks to the 2nd light post then 3 burpees
Leg Kicks (damn you Zuerlein) to the 3rd then 3 burpees
Bear crawls to the last with 3 burpees
Then a quick circle-up before taking to the track:
20 SSH, 20 MC, 20 HB & 20 PJ
Quick run to the rows breaking up in four groups: Rows, 12 Burpees as the count, merkins & squats with group one on the rows getting crop dusted by G-spot sending a few crawling off for air. After all groups rotated, back to the track for an Indian run.
Stopping by a light post – 10 burpees w/three merkins each for 30 total
Back to track with a hands up indian run to the fountain benches:
Cutting back through the course and over the bridge for one last Indian run back to the light posts. With two minutes to spare a round of bear crawls & crab walks over a couple acorns then back to the flag.
Name-o-rama, announcements (South Shore Ivan Victory) & prayer with MLK’s quote: “Life’s most persistent and urgent question is: ‘What are you doing for others?’”
With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.
Warm Up
SSH x 20
Hillbillies x 20
Mountain Climbers x 20
Plank Jacks x 20
Imperial Walker Squats x 20
Arm Circles -Fwd x 15, Rev x 15
5 Burpees OYO
Mosey to the Fountain in front of NOMA
Thang 1
Right Leg Step Up x 15
Dips x 10
Left Leg Step Up x 15
Dips x 10
Bulgarian Split Squats Right leg x 15
Dips x 10
Bulgarian Split Squats Left leg x 15
Dips x 10
Incline Merkins x 15
Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.
Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.
The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.
Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.
LBC’s x 20
Dying Cockroach x 20
I had more but it was 7:30 so we moseyed back to the flag.
COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.
With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!
With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.
Burpees – 20 (count)
Lunges
LBCs
The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.
Burpees – 20 (count)
Low Slow Squats
American Hammers
Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.
Burpees – 15 (count)
Al Gores
Flutter kicks
The PAX went down to the benches via the stairwell where we did the following:
Incline Merkins – 20
Right and Left leg step ups – 15 each
The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!
Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military. Therefore, the theme was teamwork and leave no man behind mentality. The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo. At 5:30, YHC gave his standard disclaimer and off the 22 PAX.
Warm-ups
Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:
SSH x 20
Windmills x 10
Hill Billies x 20
The Pax then ran a warm-up lap around Audubon Zoo parking lot. One lap is approximately 0.25 mile. We ended the lap where the blocks were placed earlier that morning.
The Thang
YHC emphasized teamwork and communication during the workout. Divided the Pax into 5 groups of four. However, 2 groups had 5 Pax because there were 22 total Pax.
Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks. But only one Pax can do the rep count while the remaining Pax were doing burpees. Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins. Once again, only one Pax can do the derkins while the remaining Pax were doing air squats. Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.
Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls. Only one Pax can do the rep count while the remaining Pax were doing leg raises. Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips. Once again, only one Pax was dipping while the rest were doing the step-ups. Once completed, LBCs for one minute, then planked for another minute until last Team was finished.
Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers. Only one Pax can do the rep count while the others were doing flutter kicks. Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.
Last mission – each team had to carry a block back to the fountain (Block Home Base). While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run. Pass the block to your teammate if necessary. Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.
COT
The purpose of today’s workout was team work and communication among team members. YHC was very impressed how the Pax communicated to each other clearly during each mission. How many reps should each do… what count were they at…..
Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee. Prayed and be thankful for all the soldiers overseas. Never take our freedom and rights for granted.
Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout. Thank You all again for the opportunity to lead. SYITG
Daylight savings! Now I can see all of your ugly mugs.
I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text. He let me know that the little one was affected by daylight savings – so he will be there next time. He stepped up to cover a Q last week – so no sweat QP.
We started the beatdown with a lap around the golf course parking lot.
Circle by the bandstand. IC SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)
Then we ran out and looped around the track back to the pull up bars. (LBCs while you wait). Seaman splashed Angie’s List at some point here – he got me later. THere will be revenge.
Here we did 25 hand release Merks OYO. 20 Shoulder Taps. OYO
Ran to the PIMP station.
On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards
At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks. Rinse and repeat.
Superman to Bow. Roll left and roll right. X Y Z — back exercise pulses.
Run back to bandstand. On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps, then up and over the bandstand and 50 dying roaches at the end of oak alley by the track. Then run back to bandstand. 50 more toe taps and then 50 shoulder taps. LBC and wait. Then we did 50 monkey humpers and 25 low country crab
