F3 New Orleans

Tag: Jingle Vader

  • Glorious Monday in April Beatdown

    Great group of 20 PAX showed up in the gloom this morning. By the look of the group, I knew they could handle some running. We bolted for a quick warmup and circle time before doing 11s between light posts on the Audubon Park track. The 11s included burpees and squat jumps. After that piece, FNG (Suzanne Sommers) told Yankee, “Wow, that was a great workout!”. Yankee told him that was just our warmup.

    We proceeded to the fountain via Indian Run. On the benches, we did right/left leg step ups, dips and incline ‘mercans. After those we did some defensive slides over to the golf course green. By that point, we’d eaten up most of our time, so did a quick round of LBCs and leg lifts. We proceeded to Indian Run back to the flag, clocking our finish at 6:17.

  • The Three Mountains

    A record large group of PAX (28!) gathered at the AO in the refreshingly cool morning gloom.

    YHC bumbled the disclaimer,  and we set off on a mosey across St. Charles, toward the traditional Wolfpack mountain.

    At the base of Wolfpack, the PAX divided into two groups for parallel Indian runs to the top.  Pax kept a swift pace and YHC noted the 4 FNGs hitting the afterburners on the upslope switchbacks. Who were these guys?

    Quick summit and we headed down the stairs to West Rd (the alley behind and under Wolfpack). On West Rd. the PAX did prisoner run, followed by karoake run left and right up to Freret st. The PAX reassembled for another mosey up McAllister to the Tulane quad.

    Warm up COP

    SSH x20 IC, 5 burpees OYO, Imperial Walkers x20, 10 merks OYO, Peter Parkers x20 IC, 5 burpees OYO

    Mosey on up McAllister past Aron Residences (former address of YHC-much water under that bridge) to the 2nd mountain. The PAX lined up for a parallel Indian run again.  YHC noted the trespassing signs forbid biking, skateboarding and rollerblading, but no mention of running.  We press on with haste. At the top the lead PAX did LBCs until the arrival of the 6. Mid – LBC, El Wire philosophically mused (as he is apt to do), what is the name of this mountain? YHC suggested “sugar mountain” in honor of the former Sugar Bowl that formerly stood on the very spot. However, on the decline mosey through the stairwell some PAX noted that near the gloomy bottom, a trespasser, probably wearing roller blades, had left a pile of human stain in a corner.  In honor of that discovery, YHC posits “Sugar Loaf” as the appropriate name for the mountain.

    At the bottom, PAX assembled for a mosey back down McAlister to pullup bars between ROTC and the law school. Immediately, plans were trashed however, as the good folk who maintain and improve the campus had replaced the grassy berm and retaining wall with a bike parking lot. Nonetheless the PAX divided into 6 groups between the ribbon racks and rotated between pullups, plankjacks, burpees, merkins, low slow squats, and something else YHC can’t remember.  Pullups had the count of 7.

    Mosey to the last mountain.  Also unnamed.  The other garage on the other campus.  Again, 2 parallel Indian runs to the top. Down the stairs and slow mosey to the flag.

    COP, countoff and name-o-rama.  The 4 speedster FNGs were EHd were Walleye’s ortho bros.  Promptly named by the PAX – eh, B, Gooooooooooal, and Windowlicker – it all made sense at the time!

    Thanks for the opportunity.

  • Conquering H8! One Small Act at a Time

    It’s standard convention to end with the Naked-Man Moleskin, but I’m going to stick the important stuff up front.

    NMM

    I’ve learned a couple of things this week from our F3 brothers about how to have impact.  You don’t have to make big waves to have impact, it can result from small acts, but consistency is paramount.

    Triple Shift – If you recently joined F3, you may 1) be surprised to hear that Triple Shift is #Respected among our group and 2) think he is a genetic freak of nature (#AsianAging).  Those of us that were there with Triple in the beginning (and also there when he disappeared for a year and a half) know that he is an average Joe Schmo like the rest of us.  He conqured H8! because he became committed to changing his fitness level a year and a half ago.  When he first tried the H8! he completed 4 and 3/4 laps.  That would have made him the six today, lapped by just about everyone.  So, in a year and a half, he has increased his fitness level by approximately 70% in regards to this test.  Think about that.  That’s impressive results in that amount of time.  How did he do it?  Well, he eats right and he posted over two hundred times last year.  He made changes and he stuck to them.  Consistency works and the results can be dramatic.  So if you aren’t where you want to be, and few of us are, make some small changes to your diet and start posting more.  If you can’t post more then start working harder when you post.  Results will come if you are consistent.  Triple Shift is proof.

    Jingle Vader – I must also say, I was thoroughly impressed with what JV accomplished today.  Another example of the progress consistency creates.  He may have not #ConqueredH8!, but 7 and a half laps is no joke.  That puts him right there with Bubba on that very first H8!  I think he will soon join Rudy and Triple as the President of that uber-exclusive club of respected H8!ers.

    But here is the real lesson I have learned from JV.  On Tuesday I posted in San Antonio. The Q was Madonna, who planted the first flag in San Antonio five years ago  Some of you may remember Madonna from when he posted with us at the Stomp.  When he found out that I was from NOLA he got excited and said that he always tells people this story about new Orleans:  When he posted at the Stomp, he got a ride to and from the AO.  The person that brought him back to his hotel had a clean towel and bottle of water waiting for him when he got in the car.  He was blown away by the hospitality and continues to tell that story anytime anyone talks about New Orleans.  He didn’t provide any names, but I am certain JV is the man that gave Madonna a ride back to his hotel (I think Yankee gave him a ride to the Stomp).  A fairly small gesture in the grand scheme of things, and knowing JV, he probably hasn’t given much thought to it since.  He consistently does that type of thing.  It’s just who he is.  Regardless, it has obviously made a huge impression on Madonna.  Madonna is the leader of F3 San Antonio and, from all accounts, really well respected in that community.  Who knows how much impact this one gesture has made on others as he continues to use it as a lesson in generosity.

    We are all fortunate to be a part of this.  I’m constantly learning from the men around me and being pushed to accelerate and impact the world around me.  Just a couple of lessons I learned this week from a couple of High Impact Men.

    Event:  4th Running of the H8!

    Conditions: 67 degrees and calm

    Field: 10 F3 Nola Pax

    Post your results in the comments below to have a record of your progress.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Lagniappe Moleskin

    • 50% success rate is our best so far.  Remember we were at 0% just a year and a half ago.
    • T-claps to our new H8!ers Walleye, Mahatma, and Triple Shift.
    • T-claps to Rudy on the 3-peat.
    • T-claps to Mahatma for crushing the H8!  Really glad to have you as a part of this thing.  You are pushing us all to get better, and get better we will.

     

  • I Hate Trains

    I left 15 minutes early for F3 at the Birdcage this morning, so I could check out the route for the workout. I was only a few minutes from my destination when suddenly – There was a big train in the road Jock! I hate trains Jock! I hate em! Instead of arriving early to check out our route and get my head ready to Q, I rushed in one minute late to see Yankee running the Pax to the WWI memorial and Jingle Vader getting out of his car. I sprinted down the path to the memorial, flying past Vader, who used the dark side to run in the wrong direction, and I arrived just in time to start the warmup.

    SSH – 25

    Hillbillies – 20

    Peter Parkers – 25

    Windmills – 20

    Shoulder taps – 25

    We moseyed back down the path and across Magazine St to East Dr (ensuring that Vader would never find us) and down to the Labyrinth for some park bench work.

    Right leg lifts – 20

    Dips – 20

    Left leg lifts – 20

    We moseyed from the Labyrinth to the Tree of Life where I informed everyone that our workout today was planned at a wedding I officiated under the tree on April 6th.

    Dora needed to make her way to the Tree of Life, and the map told her that she needed to do 100 merkins, 200 jump lunges, and 300 Russian twits to make it to the Tree of Life. We partnered up to complete our journey. One partner ran down the field to the oak at the opposite end while the other knocked out the exercises.

    Arriving at the Tree of Life, I discovered that the tree looked lonely, so we gave it a big hug.  We circled up for a little Global Warming. Everyone started in Al Gore and we did 5 burpees each in a wave. Once that was finished we started over and did 10 burpees this time in honor of absent Q, Hawgcycle.

    We moseyed back toward the flag but stopped just before we got to magazine for a little Mary.

    Flutterkicks – 15

    Penguins – 15

    Big Boy Situps – 15

    Dying Cockroach – 15

    LBCs – 15

    We moseyed back to the flag for the names and the count. I hate that I was a minute late, but the Yankee and the Rev Sox worked together to get us all in the full 45 minute beat down. Thanks for the opportunity to Q. – Rev Sox

  • Northshore at The NOLA Mothership

    With the Northshore convergence taking place, YHC wasn’t sure how many Pax would post to the Mothership.  Expecting a large presence on the NS, YHC was surprised to find 25 Pax gathered around the 4 shovel flags.  YHC was very happy to see 3 FNG’s post, keep up the EH’ing!

    YHC decided it would be a good idea to dedicate the Mothership beat down to the Northshore in honor of their 2 year convergence.  Since the NS was planning a beat down that would visit each AO, YHC created one as well, with more of a virtual visit to each AO.  0630, so time for the disclaimer, then….

    Mosey to the Great Lawn for the Warmup.  The Pax will begin and end at the Mothership….

    SSH IC x 31
    Imp Sq Walkers IC x 10
    10 Burpees OYO

    With the warmup complete, the Pax took a virtual bike ride to the first AO…

    Milestone Marsh

    YHC read a BB that had Waterpik doing suicides on the basketball court, so cones were set up to resemble a court for:

    Burpee Suicides
    Start at base line, sprint to first line, then back to base line for 5 Burpees
    Sprint to half court and back to baseline for 5 Burpees
    Sprint to 3rd line and back for 5 burpees
    Sprint full court and back for 5 Burpees

    The Pax mount their virtual bikes for a ride to the next AO….

    Grandmothers House

    YHC read a BB where Pelican, Shooter, and Ocho did some 11’s. Using the first and last row of cones…
    10 merkins first row, 1 Bobby Hurley last row
    9 merkins first row, 2 Bobby Hurley last row
    Continue until 1 merkin and 10 Bobby Hurleys.

    The Pax mount their virtual bikes for a ride to the next AO…

    The Gipper

    Turbo seems to like sprints, based upon his BB. Using the cones again….
    Sprint from first row to last row, and complete 5 burpees, then slow mosey back.
    Sprint from first row to third row, then some exercise, 5 merkins maybe…slow mosey back
    Sprint from first row to second row, then maybe 5 squats, slow mosey back….
    Sprint to last row again, and collect cones on the way back.

    The Pax mount their virtual bikes for a quick ride to the next AO…

    City Hall Scramble

    Apparently Bushwacker likes to do a 5k run with Burpees and merkins, according to the BB…..
    The Pax did a modified 5k run, stopping near Morning Call for 10 Burpees OYO. The Pax continued to the open lawn
    near NOMA where they enjoyed a round of:
    Catalina Wine Mixers IC x 10 (YHC had to fit them in)
    Continue on to the NOMA fountain for:
    Freak Nasties IC x 20

    The Pax mount their virtual bikes for a short ride to the next AO…

    Captains Cove

    Captain Sparkles really likes to run…..seriously, he has a running AO named after him….that’s cool!

    This AO is a 10k run, which the Pax did a modified version…
    Line up in two columns on the path that goes around Lagoon Number 7 for:
    Bataan Death March!
    An Indian Run where the last Pax drops for 5 Burpees, then sprints to the front. Each Pax got to do a set, which took us one lap around the lagoon.

    The Pax mount their virtual bikes to ride to the final NS AO…

    The Lakefront

    Steve had a BB where there was some bearcrawls and 8 Count Body Builders…nice
    8 Count Body Builders IC x 10
    line up at first tree, bear crawl to third tree for 5 Burpees OYO
    Bear Crawl to 5th tree
    Merkins IC x 10 (4 count)

    Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Rosalitas IC x 20
    Tins Snips aka Egg Beaters IC x 20
    American Hammer IC x 20
    LBC’s IC x 20

    The Pax mount their virtual bikes and head back to the Mothership Flags, but with a 6:29 arrival, the Pax had time for a quick mosey to the Great Lawn for:
    10 Burpees OYO

    Mosey to the Flags

    COT
    Count Off, Name-O-Rama.
    3 FNG’s joined us this day and were brought into the F3 Brotherhood. Welcome Mambi (He’s a hunter, said he harvested Bambi’s brother), Wolverine, an Ohio State alumni, and Recall, who does something with food and beverage.
    Intentions, and closed with a prayer.

    Great coffeteria was enjoyed by all that stayed.

    YHC hopes you enjoyed this tribute to our NS brethren. YHC will make it back up there before long.

    Thanks for posting with me today, and for pushing me.

    NMM
    It’s the little things that matter. After the 8 Count Body Builders at the Lakefront AO, YHC was about wiped out. Walleye apparently noticed, and he gave YHC some words of encouragement that proved enough to take it to the finish line. We push each other to improve and to succeed, taking our bodies farther than we thought they could go. That’s F3.
    Remember, F3 is an organization of leaders, not an organization with leaders. If you haven’t signed up to Q yet, get your name on the signup sheet.

  • No arms… kinda

    From the Tough Mudder almost a month ago, YHC banged up his right arm good and sore.  Although it’s no longer lovely shades of green, brown and yellow, it’s still nowhere near 100%.  So today YHC attempted an armless BeatDown.  He was successful…mostly.

    After a disclaimed, the PAX was off to a new field past the Mardi Gras fountain–with Rudy’s mumblechatter in high pitch.

    • SSHs 30xIC
    • Hill Billies 30xIC
    • Low Slow Squats 20xIC
    • Squatting Pulses 20xIC

    Mosey to the waterfront from box jump reverse-suicides: mosey to the first planter for 10 box jumps, mosey back and then to the second for 9 box jumps, etc., to the tenth planter for 1 box jump.  A nice gasser to finish up the warm up.  Then mosey to the tenth planter for some static pain:

    • Dips 20xIC (here’s where the kinda came in; these don’t hurt YHC’s arm, so there it was)
    • Right Leg Power Ups 20xIC
    • Irkins (same kind of kinda)
    • Left Leg Power Ups 20xIC
    • Dips 20xIC (last of the kinda)

    Then circle up for a Cowbell special: the Hurricane Ho Down.  Seven flutter kicks in a V position with arms in the arm, then seven more with arms extended on the ground, then seven more while leaning on elbows, and then more with a flat back.  Rinse and repeat with six of each, then five, four, three, two and finally one of each.

    Mosey on over to the levee for some Elevens.  At the toe of the levee, ten Big Boy Sit Ups, then mosey up the levee for one squat, then mosey down for nine Big Boy Sit Ups, then up for two squats, etc., until one Big Boy Sit Up at the bottom and ten squats at the top.

    No time left for Mary.  So everyone’s favorite close out: 12 burpees.

    Then Countoff, Name-O-Rama, Intentions and a COT.  Thanks  for letting me Q twice this week.  Birthdays are great.  Everyone should have one at least once a year.  Jingle Vader

  • Why six was afraid of seven

    So several years ago, YHC’s 2.0 asked him why six was afraid of seven? Because seven eight (ate) nine.  I still laugh at the thought of this seven-year old’s joke, which I suspect to be Sacred Heart lore that perhaps originated from Hawg’s days there many moons ago.  Anyway, with nine PAX and YHC turning 56 (7×8) today, the joke seems apropos.  [Hint, Amnesty: QHC needs some more F2 events!]

    After a terse disclaimer, the PAX was off to the rock pile for the first COP:

    • SSHs 56xIC (with much mumblechatter, and Rudy’s poor attempt to imitate YHC at counting)
    • Low Slow Squats 20xIC
    • Squat Pulses 20xIC (where are ya, Shorty?  They were for you!)
    • Peter Parkers 20xIC
    • Mount Climbers 20xIC
    • Parker Peters 20xIC
    • Merkins 20xIC

    Time to get some rocks to mosey to the open field for COT2, namely, some Elevens.  At the row of trees on the far side of the field, bench presses from 1 to 10 and at the row of trees on the near side of the field, squats with rock from 10 to 1; moseying with rocks in between.  That’s 55 bench presses, and 55 squats.  In honor of YHC and Marlin, he commanded one additional of each for the magical 7×8=56.

    After a mosey to the benches under the pavilion, time for COT3 (a modified, as in very modified, Sparticus: where were you this morning, Amnesty?  This one was for you!):

    • Right Leg Step Ups with rocks 20xIC
    • Dips 20xIC
    • Left Leg Step Ups with rocks 20xIC
    • Irkins 20xIC

    Mosey to the wall for a one-minute sit with your rocks.  Then mosey back to the rock pill for a closing Circle of Mary after ten burpees:

    • Russian Twists with rocks 20xIC
    • Dying Cockroach 20xIC
    • Flutter kicks with rocks 20xIC
    • Penguins 20xIC
    • Hello Dolly with rocks 20xIC

    Another ten burpees, then return rocks, mosey to the flag (TClaps to Rudy for bringing one) to close out with ten more burpees.

    Name-O-Rama, Announcement and a closing COT with thanks for a great Birthday Q.  Jingle Vader

  • 11’s Up The Mountain

    It was a lovely morning for 19 men to meet in the gloom to grow and improve themselves.  DISCLAIMER!  Let’s mosey… circle up in front of the Tulane sign:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (10 ea dir; front/back/chinook)

    -J-Lo’s x 20 IC

    Let’s head to the bottom of the mountain.  Column of twos and Indian Run to the top.  It’s time to bring 11’s back…we just don’t do them anymore.  At the top, on your own, run to the bottom of the incline, do 10 crossfit merkins, run back up and do 1 WWII sit-ups…run back down and do 9 crossfit merkins, run back up for 2 WWII sit-ups, and keep going until reversed.  After a couple of the young studs finished and planked, the rest of us stopped where we were and headed down the mountain to the lawn in front of touchdown Jesus for some Mary.

    That was fun and we still have time for more Mary:

    -LBC x 30 IC

    -Penguins x 30 IC

    -Flutter kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Wife Pleasers x 20 IC

    Plank Time: Full Plank, Low Plank, left arm up plank, right arm up plank, low plank, full plank

    Hurry up to the SF so we’re not late and RY chews us out….countoff, namerama, announcements, shoutouts and a prayer.  Welcome Skid Mark from F3-South Wake, NC.   It was a pleasure to lead.  I look forward to the next time.

  • A Dirty Dozen at Okwata

    The Pax enjoyed another cool, albeit windy, morning at the Okwata AO.  Before long, the gloom will be filled with thick and humid air, so 12 Pax posted to take advantage of it.  YHC pulled up to the AO and was surprised to see our F3 Flag, which could only mean one thing:  Reluctant Yankee was in attendance.  Tagging along with our regional Nantan was none other than OBT, credited as co-founder of F3, which makes him awesome.  Bogey had indicated he may show up this morning, but YHC told him he had to.  That worked?  Cool!

    Several other Pax slowly assembled as the clock approached 0530.  At 0530, YHC took a headcount and found we had an odd number, which was somewhat disappointing, but all would be good.  Brief Disclaimer, and we were off….

    Mosey around the mardi gras fountain, carioca left, then right, then continue our mosey to the grassy area in front of the fountain.

    Warmup
    Just as we started the warmup, the 12th Pax arrived, making us a dirty dozen! YHC could hardly contain the excitement!
    SSH IC x 31
    Imperial Sq Walkers IC x 10
    Hillbilly’s IC x 15
    Mountain Climbers IC x 10
    Peter Parker IC x 10

    With our dirty dozen, it was time to mosey to the levee. YHC was so excited, he forgot about double shots at the Barre with Jack Webb…but that’s ok, the Pax made up for that with the following:

    Burp Back Mountain (There was much rejoicing)
    Partner Up
    Pax 1 does Burpees at the base of the levee
    Pax 2 does quadraphilia up the levee and run back down (always facing Okwata) 3 times, then swap with Pax 1
    Continue until 100 burpees cumulative are completed. Once complete, both Pax continue with quadraphilia until all Pax complete the burpees

    Mosey to the House of Pain (HOP) for stations:
    Partner up
    Station 1 – Merkins AMRAP
    Station 2 – Squats AMRAP
    Station 3 – Step Ups AMRAP
    Station 4 – Dips AMRAP
    Station 5 – Pull ups AMRAP
    Station 6 – Bear Crawl up the levee, 5 burpees, run back down (timer)

    The Pax was killing it, leaving plenty more time for more pain! Mosey to corner of Lakeshore and Canal for, you guessed it, 4 Corners!
    Corner 1 – 10 Burpees OYO – Why? Why not!
    Run up and over levee to Amethyst St and Canal
    Corner 2 – Monkey Humpers IC x 20
    Run across Canal
    Corner 3 – Mekins IC x 30 (up down count)
    Run back across the levee to Lakeshore
    Corner 4 – Squats IC x 20 (4 count, so that’s like 40)
    Run back to corner 1 for….wait for it…..Catalina Wine Mixers IC x 10 (and there was much rejoicing)

    Mosey back to the flag for..

    Mary
    Flutter Kicks IC x 20
    Tin Snips IC x 20 (OBT pointed out that these were egg beaters, but YHC likes to still use Tin Snips as a credit to HVAC)
    LBC’s IC x 30
    Penguins IC x 20

    That took us to 0615, which means…

    COT
    Countoff, Name-o-rama, announcements, intentions, and closed with a prayer.

    NMM
    YHC indicated OBT was awesome as a co-founder of F3 because F3 is a gift that YHC wishes more men could experience. I know I’m preaching to the choir, but continue to EH like Triple Shift. T-Claps to Triple Shift for getting F3 NOLA aired by Ed Daniels on WGNO last night!  The Monkey Humpers at Corner 2 brought up some conversation about the camera crew again and the disappointment of not being captured on film…..

    Thanks for posting with me today!  Until next time…

    SYITG

  • CelebrHATE on the small screen with Cowbell

    With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion.  Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.

    Spoiler alert:  Cowbell fartsacked.  Oh well, YHC tried……

    Back to the Ed Daniels bit.  YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman.  T-Claps to Triple Shift for spreading the word.  This will certainly help to maintain his crown as king of the EH.  Not that anyone was getting close to knocking him off that hill…….

    YHC made a quick mosey to the track to drop off some cones, more to come on that later.  Upon arriving back at the shovel flag that YHC planted, two more were planted next to it.  YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks.  As long as it has been cared for and used effectively, all is well.

    F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down.  At least 19 men showed up in force to promote the power and awesomeness of F3.  With the cameraman hanging out in the area, the clock hit 0530, and so it begins:

    Disclaimer, and probably one too short judging by the scolding looks of Rudy.  But hey, “Not a professional trainer, so modify as needed” was said…..

    Tuesday is normally a run day, hence the 610 Stomp name.  Due to circumstances, we did a sudden change and did a quick mosey to the track.

    Circle up on the matting inside the track.  YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.

    Warmup

    SSH IC x 31

    With that out of the way, it was time to celebrHATE!

    COP

    Hillbilly’s IC x 20
    Alternating Shoulder Taps IC x 20
    Tempo Merkins IC x 10
    Escalator

    The Escalator is 5 exercises, composed of:
    10 Burpees OYO
    20 Merkins IC (Up Down cadence)
    30 Smurf Jacks (a tribute to Cowbell)
    40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
    50 Squats IC

    Indian Run twice around the track, or 1/2 mile.

    One final tribute to Cowbell – Smurf Jacks IC x 30

    Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.

    Mosey to the first corner of the track for 4 Corners:

    Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
    Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
    Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
    Corner #4 – Iron Mikes IC x 10 (lunge jumps)

    Mosey back to the matted area for Ring of Fire #1
    All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
    Ring of Fire #2
    Same as before, just replace with 5 Burpees. That’s a lot of planking!

    Mary

    Flutter Kicks IC x 30
    Hello Dolly IC x 25
    American Hammer IC x 20

    Times up, mosey back to the flag(s)

    COT

    Count off and Name-O-Rama
    We had one FNG, and no, it was not a reporter.  Welcome Phoenix!  Some claimed the name was too good, but they’re just jealous.  They all wanted Fracsac too, but it was specially reserved for YHC!

    Announcements, intentions, and closed with a prayer.

    Thanks for posting with me today and for putting up with my inability to design a proper court.

    Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here

     

    NMM

    If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
    Reluctant Yankee: 8
    YHC: 24
    El Guapo: 30
    Hokey Pokey: 32
    Seaman: 33
    Rudy: 35
    DaParish: 43
    Milkman: 56

    Come out Saturday and see the Burpee debt paid in full!