Pulled up to the AO and saw more PAX at Sweaty Bells than ever before. What’s up? Not much it turns out: over half the PAX were weightless and split Dodge as soon as YHC gave a disclaimer. But YHC was glad that Tiny Dancer 2 didn’t join these renegades.
Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, Peter Parkers 25xIC
The THANG: 20 halos, then 20 curls, then 20 tricep extensions, then 20 squats, then 20 figure 8s, then 20 kettlebell swings, and finished with a lap around the soccer field closer to the river. Rinse and repeat, but with only 15 reps each time and a lap around the other soccer field. Rinse and repeat, but with only 10 reps and a lap the opposite direction around the first soccer field. Finally rinse and repeat with just 5 reps and a final lap around the second field likewise in the opposite direction.
Circle of Mary:
LBT x20
Flutter Kicks x20
Hello Dolly x20
American Hammer x20
Crunchy Frogs x20
Dying Cockroaches x20
Manmakes x10 OYO
Count Off, Name-O-Rama, Intentions, COP, and off to Coffeteria. Thanks, JV
A handful of PAX threw together a beatdown this Sat at The Muscleship, thanks to the cancellation of the Jackson Day Race many of us were originally planning to run. As the PAX trickled in, it became apparent we would have quorum for the morning and kicked around a plan for the next hour, agreeing to split up the Q and play it by ear as we went. Here’s what we did:
Warmup: IW, WM, Toy Soldiers, AC, Side Lunges, PP
Round 1 w/Tool: Four circuits around NOMA, stopping at four different spots. Started in the front w/ascending squats on each of the step….approx 60-ish total. Then up the ramp for 10 burpees…planned on using the steps but closed for construction. Third stop in the back for 4 rounds of Sunday mornings…we may have broken some rules by doing them on a Sat. Fourth stop on the south side of NOMA was a circuit out of an old school playbook, perhaps originated by Side Effects, called The Tooth Fairy. Inclined Merkins starting on the first step, ascending as we went up 14 steps…105-ish total merkins.
Round 2 w/Willie: We moseyed over to the festival grounds pavilion and each claimed a bench. Willie led us through a good mix of steps ups, declined merkins, dips, inclined merkins, and box jumps. Then circled up for a round of Jack Webs up to 10…always brings the burn. By this point, we somehow got to talking about high schools and we figured out we were all part of “The Catholic League”, representing 4 different schools, which then triggered some smack talk and friendly jabs.
Round 3 w/Gabrielle. We moseyed back to base for Route 66 along Lelong Dr, stopping at each light post for 8-ct Body Builders, starting at 1 up to 11….66 total. Moseyed as a group back to the flag for some flutter kicks and ? before running out of time.
COT, BOM, followed by coffeeteria.
Despite the dreary forecast, we lucked out with the weather and made the most out of the morning. YHC enjoyed meeting Pop-a-Lock and the F2 that followed. Always a great way to start the day.
21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.
The PAX warmed up with a lap around the
parking lot by the Audubon Clubhouse to the Bandstand. In front of
the Bandstand, the PAX did the following warm-up exercises in
cadence:
SSHs x 20
Imperial Walkers x 20
Self Love x 10
Windmills x 10
Peter Parkers x 15
MCs x 15
Parker Peters x 15
The PAX then jogged through the Oak
Alley towards the track, did 10 burpees on your own and moseyed back
to the shelter.
To dedicate YHC’s 200th
beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX
was doing the exercises, the other PAX ran from the shelter through
the Oak Alley to the track and back.
200 – steps-up
200 – declined shoulder taps
200 – LBCs
Upon completion – El Wire gave the
PAX a 20 seconds count. Picked a different partner and did another
Dora 2, 2, 2. with the following exercises:
200 – air squats
200 – inclined merkins
200 – hello dolly
Round of Mary
The Pax stayed at the shelter and did
the following exercises in cadence:
Dying Cockroach x 15
Flutterkicks x 20
American Hammer x 15
Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.
After a brief welcome and disclaimer and pointing out two FNG’s we moseyed over the great lawn for 15 SSH (some jeering the Q was already winded and thus we stopped), 10 Arm Cirlces and 10 Abe Vigoda’s we the explained today’s 6oth birthday celebration.
The celebration of 60
We divided into 6 groups (Four groups of 4 and two groups of 5) and established 6 starting positions around the great lawn (the 4 corners and the two “midfields”). Each group would perform 10 reps at each station for a total of 60 reps in each round.
After each round, the fittest of the fit would run to Café du Monde and then to the Peristyle Pavilion where Catfish would lead them in 60 reps of his cardio intensity choice while waiting on the six.
We the returned to our starting points at the great lawn to start the next round.
Round one ~ Burpess
Round two ~ Lunges ( 2 is one)
Round three ~ Imperial Walkers (2 is one)
Round four ~ Merkins (Hand Release)
Round five ~ Plank Jacks (4 count)
Round six ~ was performed while staying under the Peristyle Pavilion as we were running tight on our 60 minute time cap.
COT
Countarama, Name-o-rama, naming two FNG’s (Hokie’s son-in-law from DC is Beardo and Hokie’s brother from PA is CoatTails), announcements and prayer intentions.
Rudy was kind enough to then close us out in prayer!
Gratitude
I am humbled to be able to call my F3 NOLA guys my brothers in Christ and friends. I am also appreciative of Catfish moving his Muscleship Q to Mothership and Co-Qing this 60th birthday celebration. To each of you, please know I am honored to be in your presence and have you pushing me to grow physically and spiritually. To each of you, RESPECT RESPECT to you!
Thanks to the 26 PAX who were able to celebrate my birthday with meTwo FNG’s ~ Coattails and Beardo
Six Pax plus the QIC were able to slip out of their festive homes to sneak in a Christmas morning workout. Pop-a-lock wanted to co-Q to prepare for his VQ and birthday Q on January 8th at the Birdcage. After the standard disclaimer the Pax mosyed around the parking lot and circled up in front of the Grand Stage. The following Warm up exercises commenced led by Pop-a-lock and QIC.
SSH x20
Windmills x20
Self Love x12
Arm Circles F/B x12
Grass Grabbers x12
As a tribute to the Star Wars: Rise of Skywalker, the Pax performed Imperial Walker Squats from the front of the stage to the track… and the Pax thought they were going to get a brake on Christmas morning.
After a mosey to the field in front of the zoo, the Pax paired up into Naughty and Nice Pax. The Naughty Pax Reindeer crawled 25 yards sprinted to the end of the field, Reindeer crawled another 25 yards back, then ran backwards to the Nice Pax, and flap jacked the following exercises.
Elf on the Shelf (Al Gore’s)
Shiny Bicycles (Freddie Mercury’s)
Chimney Climbers (Mountain Climbers) Name credit to Pop-a-lock!
Next up was a Christmas Wreath of Fire. 4 rounds, one for each week of Advent.
Once complete the Pax made their way to Santa’s Workshop (the Shelter) for the following exercises led by Pop-a-lock in cadence:
Left leg step ups x15
Right leg step ups x15
Dips x 15
Incline Merks x20
The Pax rounded out the Christmas morning workout with a quick circle of MARY, complete with a little coal for the stocking, if you know what I mean…
Little Baby Elves x20
Hello Santas x20
The Pax mosyed back to the flag for COT, nameorama, announcements, and a closing prayer. We attempted to EH a passer by. He took our picture, but I know he thought we were crazy because we all EHed him at the same time! That is an area of oppotunity in 2020.
YHC was ready to start my 46th trip around the sun this morning with a beatdown in the gloom. Quick disclaimer and we were off on the running path for warmup mosey, the long way around to the band stand.
WARM UP 45 SSH IC, 20 Grassgrabbers IC, 20 windmills IC, 10 Self Love IC, 20 Peter Parkers IC, followed by 45 LBCs 4 count IC..
THANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.
THANG 2 – Thanks to some sunday recon by YHC’s 2.0s, the PAX were able to locate some brick coupons that had been stowed since August. These were a donation from pile in YHC’s neighbor’s yard. This particular neighbor is an accomplished writer, atheist curmudgeon and all-around new orleans character. I encourage the PAX to look him up, Don Spears and his most famous epistle – “In Search of Good P______.” P does not mean persimmons. The lord works in mysterious ways.
PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.
THANG 3 – Mosey over to the wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between.
The PAX then “stashed” the bricks in an orderly fashion with the hopes they will again be there for the Skinny and Birdcage in upcoming weeks.
PAX then circled up in front of the fountain for some quick core work then back to the flag.
COT
Countoff, name-o-rama, announcements and intentions. Thanks for the opportunity to Q
“A poker run is an organized event in which participants, usually using motorcycles, all-terrain vehicles, boats, snowmobiles, horses, on foot or other means of transportation, must visit five to seven checkpoints, drawing a playing card at each one. “
YHC has previously over-estimated the PAX’s ability to listen to and understand directions. And YHC was afraid that this particular set of instructions was going to be beyond the attention span of the PAX. The PAX were warned that this was going to require attention. And all but Angie’s List seemed willing to give it a shot.
Quick warmup with some SSH (x31 – to celebrate 31 years since ND’s last National Championship. YHC promised this would be the only ND reference during the workout) and Windmills.
Then – PAX assume plank position while YHC explains the game. The more backtalk and sass, the longer we stay in plank position. Except Jingle Vader. JV apparently has some objection to Plank, so he stood in the Vertical Plank with arms crossed.
The Rules: there are 5 stations around the park. See the map. At each station there are some cards (playing cards) and a card (workout card). Each group picks a playing card, and the workout card tells you what to do (which exercise, how many reps).
Each team visits each of the stations, getting 5 cards. OK, there were other rules too. But I don’t need to go through them all here. The 3 teams (Hawg, King Kong and Bongo; Douille, Angie’s List, Jingle Vader; Catfish, Rudy, iHeart, Da Parish) each took off.
5 Stations with Legs, Planks, Merks, Abs, Burpees. Side note: drawing the Ace of Hearts and its 30 8 Count Body Builder reward kind of sucked. Thanks Catfish.
OK, its about 7:20 and everyone is back in the Great Lawn with 5 cards. Circle up for opportunities to replace cards.
Monkey Humpers: Do Monkey Humbers for longer than YHC, and your team can exchange a card. Rudy got to x40. Hawg, King Kong and Bongo tapped out after 2, and assumed the Al Gore position of shame.
Plank: Plank longer than Rudy and your team can exchange a card. Rudy got to about 90 seconds. Hawg, King Kong and Bongo tapped out after about 10 seconds.
Burpees: Everyone on your team get 10 burpees in less than a minute? Exchange 1 card. Hawg, King Kong and Bogo tapped out at exactly 9 burpees each.
NOTE: Everyone should have realized something by this point.
The Wager: Each team automatically antes 10 burpee. Winner does no burpee, losing teams pay the bet. Douille, Angie’s List and Jingle Vader call the lazy triplets at 25 Burpees. While Catfish et. al. ponder their move, Hawg announces the natural full house they pulled. Fortunately, that allowed Catfish et. al. to Fold and only pay a 15 burpee penalty.
Congrats to the winners who SWEAR they drew 3 7s and 2 10s blind.
12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week. YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown.
The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC
SSH x 20
Peter Parkers x 20
Alternating hand to foot touch x 20,
Arm circles x 15 both ways
Windmills x 15
Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;
Pull-ups
jump squats
snake jumps
Dips
Shoulder taps
Diamond merkins
Rinse and repeat for 4 total rounds.
Next we moseyed back to the field in front of NOMA for “The 300”
Again all pax partnered up where there were 4 cones spread about 40 yards apart. At each cone the pax had to perform 75 cumulative reps of the designated exercise.
Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone. When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:
Cone 1 – 75 merkins
Cone 2 – 75 big boy sit-ups
Cone 3 – 75 Carolina dry docks
Cone 4 – 75 American Hammer
With about 8 minutes remaining we circled up for some Mary called out by all the pax. From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.
Finished up with COT for countoff, NOR and intentions followed by Coffeteria.
Thanks for posting and the opportunity to lead as always.
First, apologies for the very late BB. I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……
So, on to the important details….
34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain. Warmup consisted of a short mosey and then everyone circled up for the following:
SSH x 20 IC
windmills x 20 IC
Hillbillies x 20 IC
Mountain climbers x 20 IC
Alternating hand/foot touches x 15 IC
Shoulder taps x 20 IC
Thang 1
Pax formed 3 lines and Indian run to top level
Thang 2
(2 rounds) Circuit of Following –
Staggered merkins (each arm x 20)
Alternating toe touch crunch x 10 IC each leg
Diamond merkins x 20 IC
Crunchy frog x 20 IC
Multi level merkins (high, low, mid)
Levels/protractor- pax on back lifting legs at different levels
Thang 3
– 4 rounds of catch me if you can
Pax in front runs down to next level while the pax behind does 3 burpees. Once finished he try’s to catch first pax.
Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.
This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead. Thanks for coming out and until next time…
In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.
Mosey to some grass in the park for warmups.
SSH X30
AC’s X10 forward and reverse
GG’s X20
PP X20
PP X20
MC X20
Line up and head to Row Bear station Indian style.
4 Groups break up for burpees, plank jacks, squats and rows.
Burpees sets the pace. Rinse and repeat.
Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.
Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.
Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.
Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.
We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.
Count off, Name O Rama, Announcements, Intentions and SBOM.
Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.
