YHC has appreciated the staged “coupons” at the Skinny and Birdcage, and after some creative festivities by Medulla Oblongata (see Halloween and Christmas) thought it appropriate to greet the new year with 36lb CMUs. Disclaimer, block party announcement and we’re off.
WARM UP Mosey the parking lot, back behind the bandstand. Up and over. Then 20 SSH IC, 20 Mountain climbers IC, 20 Peter Parkers IC, followed by 50 LBCs OYO.
THANG 1 – A BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the CMU honeyhole.
WARM UP 2 – Circle up for a Block warm up. (10) 4-count IC clean and press left shoulder, then (10) 4-count IC clean and press right shoulder, followed by (20) Chest Press OYO
THANG 2 – One block exercises – PAX paired up for CBGB (Curls, Blockbys, Goblet Squats, B-rows ), one PAX lifts while the other carries the block up to one light and back and flapjack , two cycles on each.
THANG 3 – Two block exercises. YHC demo’d some lego configurations of the CMUs to do Merks and Dips. Pax stayed in pairs. One PAX appreciates the gravity of the block while the other runs agassi suicides (1 then 2 lights), flapjack, two cycles
THANG 4 – Three block exercises – The PAX reorg’ed into 3 PAX groups (surprisingly quickly!) while YHC demo’d Bulgariann split leg lunges (one leg on a 2 CMU stack, while holding a 3rd) and kettle bell swings (feet a bit wider than shoulder width on 2 CMUs, while kettle swinging a 3rd). Two PAX run two light agassis, while 3rd appreciates the block. Flapjack till all PAX had their go.
There was mumble chatter about the time so YHC through in some impromptu coupon cool-down. 10 4count curls IC, 10 4count overhead press IC, 10 4count kettle swings IC. At about count 3, YHC realized there is no good rhythm for 4 count kettle swings and settled for sloppy syncopation instead.
Then we returned the block to their resting places, moseyed back to the flag for count-off, name-0-rama, announcements and prayer. Thankful in the New Year. Not much running today but enough fun to get the heart pumping.
The PAX are all painfully aware of YHC’s deep love affair with the Irish, and all things related to Notre Dame. The PAX are also fond of pointing out the flaws in my beloved Irish – “What a cupcake schedule”, and “You should join a conference”. This year’s CFB Playoff offered the Irish another chance to silence the doubting PAX.
Returning from Dallas angry and a wee bit humbled, YHC asked the scheduled Rock City Q if he would be willing to give up his Q so the PAX could share in my pain. “Manbun” Hawg willingly agreed. So the PAX got to ring out 2018 with the Notre Dame Ladder of Despair.
Warm Up
Perhaps you are not already aware, but Clemson drummed the Irish in the Cotton Bowl by the score of 30-3. (YHC will happily discuss how the game was closer than that – but you’d have a hard time hearing him over the howls of outraged PAX).
Burpees, of course. 10x OYO. Repeat. Repeat. That’s 30 (for Clemson). 3 more (poor lonely 3 for ND).
SSH x30. 3 more burpees.
IW x30. 3 more burpees.
PP x30. 3 more burpees.
The Thang – The Ladder of Despair
Most PAX know that this was not ND’s first time getting blown out on the big New Year’s Day stage. But they may not understand the full depths of my despair. This morning, they will learn just how many consecutive times ND has gotten embarrassed this way. With a ladder. A ladder that calls out each of these games. How long will it take? How far back in time? Only YHC knows.
Game 1: 2018 Cotton Bowl. Clemson romps. 5 Burpees
Game 2: 2015 Fiesta Bowl. Ohio State destroys. add 10 Shoulder Presses
Game 3: 2012 National Championship. Alabama cruises. add 15 Curls
Game 4: 2006 Sugar Bowl. LSU crushes. add 20 Merkins
Game 5: 2002 Fiesta Bowl. Ohio State pancakes. add 25 Squats
Game 6: 2000 Fiesta Bowl. Oregon State thwacks. add 30 Rows
Game 7: 1995 Orange Bowl. Florida State trucks. add 35 Chest Presses
Game 8: 1994 Fiesta Bowl. Colorado routs. add 40 LBT
Fortunately for the PAX – the clock ran out, coinciding with the end of the streak. 1993 Cotton Bowl, ND romped over the Texas A&M Aggies. But now it was time to return the rocks. Final Tallies: 40 Burpees, 70 Presses, 90 Curls, 100 Merkins, 100 Squats, 90 Rows, 70 Chest Presses, 40 LBT. And worst of all – the cumulative scores of those 8 games? Foes: 304, Irish: 138. Average defeat of 38 – 17. Yikes.
Return to the flag for our COT. Count-off for 20 PAX. Nice showing, gang! (Even if the uptown members were too scared to show). Lots of upcoming stuff (Krazy Ivan, BR convergence, Mobile Spartan, Jackson Day race). Always exciting to hear all of the opportunities that PAX are pursuing. Remember – if you hear something you want to do, DO IT. Q IT. Talk it up with the PAX, you will almost certainly find someone to do it with you!
Thank you Rev, for taking us home with a thoughtful prayer, challenging us to be better men, better leaders, better followers into the New Year.
Thank you, as always, for the chance to lead you all.
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!!
My true love gave to me three French hens. Got it? THREE French hens! THREE!
The Pax moseyed west along the seawall with a stiff SE wind at its back to the U-turn at Canal and Lakeshore. There the Pax warmed up with THREE exercises, 25 reps, rinse and repeat THREE time: SSH, Imperial Walkers, and Mountain Climbers.
The Pax moseyed west again along the seawall to the three benches just west of Canal for the thang – a THREE-stop ladder with burpees and then squats. (We couldn’t do THREE exercises because we ran out of time.) The Pax ran to the farthest of the three benches and did twelve reps. Next, the Pax ran back to the second bench and did eleven reps. Next, the Pax ran back to the first bench and did ten reps. The Pax then ran out to the farthest of the three benches and did nine reps. Next, the Pax ran back to the second bench and did eight reps. The pattern continued finishing with one rep at the first bench. In between exercises, YHC did a Twelve Days of Christmas count-off.
The Pax then moseyed east along the seawall for Mary with THREE exercise, 25 reps, and thirty second plank in between each exercise: Partridge twist, Turtle Dove crunches, and the Dying French Hen.
Announcements, intentions, prayer, and then count-off and Nameorama, which YHC almost forgot.
The Pax didn’t know what type of weather it would face . It could have been a flood causing rainstorm, but there was only wind (and plenty of it). Sky Q was looking after us this morning.
This was my birthday Q (51 yrs old) and I wanted to make it special for the PAX NOLA. As Christmas day is tomorrow, I wanted to not only strengthen the body but also strengthen the mind as well. As I was thinking about the direction I wanted to go in the Christmas Eve themed workout, I realized that we already done a couple of 12 days of Christmas beatdowns and desired to go a different route. During the Christmas holiday season, the pace of life slows down enough for me to be more contempletive and I have more time to read. As I was reading a book by Ace Collins called ‘Stories behind the best-loved songs of Christmas‘, I came across the ‘real’ history of God Rest Ye Merry Gentleman which fit the theme of the beatdown today. Here is an excerpt.
“When people today say “Merry Christmas!” the word merry means “happy.” When “God Rest Ye Merry Gentlemen” was written, merry had a very different meaning. Robin Hood’s Merry Men might have been happy, but the merry that described them meant ‘great and “mighty.” Thus in the 15th century (Middle Ages), a strong army was a merry army, a great singer was a merry singer, and a mighty ruler was a merry ruler….the word rest in the title means to ‘make’ or ‘keep’. As the angel told the shepherds, “I bring you good news of great joy.” That joy and the power of faith can be felt and experienced in every note and word of “God Rest Ye Merry Gentlemen.” You just have to know how to translate the words into the language of the day in order to have a very ‘Mighty Christmas!”
WARMUP
Run over to the field by the rock pile and proceed with the following
51 SSH x IC, 20 Imperial Squat Walkers x IC, 10 Abe Vigodas x IC, 10 Arm Circles x IC (Forward and Backward), 20 J-Los x IC
THE THANG
I instruct the PAX to get a medium sized rock and we head to the football field for Bearicides. Because we had 15 men, I had to break the groups up into 3s. We line up on the sideline and PAX 1 and 2 perform 100 lunges, 150 goblet squats and 100 straight leg deadlifts. Meanwhile, PAX 3 bear crawls out and pushes the rock forward to the middle of the field then bear crawls back while continuing to push the rock.
After the bearicides, we did a Febreeze. This exercise consists of WW2 situps followed by air presses with feet 6 inches off the ground while in a sit up position. The count was 2 situps / 10 air presses, 3 situps / 20 air presses…all the way up to 5 situps / 51 air presses. Whew….that hurt!
Running out of time we did a Jack Webb with a rock press up to 7 merkins / 14 rock presses.
Time is running out so we put our rocks back and mosey back to the virtual flag.
COUNTOFF, NAMERAMA AND COT
Prayers for peace, hope and healing for Brad Brechtel, Hawg’s mom, Disclaimer’s 2.2 and all the intentions we hold in our hearts. Truly honored to be leading such a great group of men looking to get stronger physically, relationally and spiritually! Many blessings to you and yours this Christmas Season!
When YHC set out to plan this workout, I first considered a few exercises that I felt I could handle with little threat of splashing Merlot or generally embarrassing myself. But then it dawned on me: this is my chance to repay those who have made me so sore I can barely lift my arms the next day and reduced me to a sweating, panting mess. So at 5:30 AM, after a quick disclaimer, we set off, 12 PAX strong, to see about returning the favor to some of my F3 brothers gracious enough to appear for my VQ.
WARMUP
YHC had a few tricks up my sleeve for the warmup, but the conditions quickly caused a change of plans. So we did a more traditional warmup:
SSH, Peter Parker, Imperial Walkersx20
Run in place, high knees, butt kicks, chop feet (this was a hs wrestling warm-up that would normally include some up-downs, but YHC decided it would be unpopular to get everyone completely drenched in the first 5 minutes). Mosey to Canal blvd for
Station 1
Pair up. One partner, Bernie Sanders up the hill, while the other works on 200 Floyd Mayweathers, 100 big boy situps, and 25 burpees. Cross the street very carefully in the fog for…
Station 2
Route 55 with burpees on the way out, Merkins on the way back in. PAX instructed to begin in opposite directions on this very foggy morning so as not to collide. Mosey to the leveee for…
Station 3
What is an Okwata workout without an Indian Run? A bit of mumblechatter about how Indian Run + disperse would have been the more manly option, but at this point, I was just glad to be still moving. Maybe next time we can thrown in a Bataan Death March.
Mosey to Flag and Finish Up
Continuing the theme, I had picked out several of my least favorite exercises to share with the PAX
Planking, high, low, one arm up, other arm up for about as long as I could go
Monkey Humpersx20
Dying cockroachesx20
LBC’sx20
Flutter Kicksx20 (led by the flutter kick king, JV)
Frac Sac’s favorite exercise that I cannot remember the name ofx20
And a few rounds of burpees o/y/o to close it out.
Count-o-rama, Name-o-rama, we discussed the Crazy Ivan, prayed for Brad Brechtel, and Rudy led us in a fine prayer.
On a serious note: I’m infinitely grateful for all of you who have pushed me, made me do countless [hated] burpees, made me plank until I felt like my arms would crumble, and inflicted all other sorts of punishment that made me tougher both mentally and physically. To name all the names of those who have pushed me – especially since I’ve been back the past few months – would be like writing out the entire members list, but I’m especially grateful to Mahatma, Frac Sac, Jingle Vader, Rudy, Mambi, Abacus, Tool, Two Yutes, and too many others to name, who never spare words of encouragement and motivate me to better.
Getting to lead an F3 workout of such a strong group is a honor, and I hope I was able to deliver. It means a lot that so many of you showed up for my VQ, and I look forward to doing it again soon.
Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game. A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, we brought it in for a “Who Dat on 3″…not quite the same coolness as Brees in the Dome but it helped get the juices flowing. Then a mosey to the usual field for a quick warmup of SSH, Arm Circles, Imperial Walkers, Windmills, and LS Squats.
Made our way to the rock pile to select a companion for the morning and over to the large field for some drills. First up would be a round of exercises paying homage to the Saints 11-2 record so far this season. What better way to celebrate the 11 wins than with 11’s! Here’s how it went:-Curl Press with rock (10-1)-Backpedal to parking bumpers (approx 15-20yds)-Hand Release Derkins w/feet on parking bumpers (1-10) -Lunge Walk back
Now we couldn’t forget about the 2 losses so in an effort to push ourselves to get stronger, we circled up for 2 minutes of Up-Downs. Might have been a bit ugly at the end but the PAX hung in there for a long two minutes.
Next up would be a “Heisman Run” giving a shout out to Mark Ingram and Cam Newton that would be taking the field later that night. In order to be considered for the Heisman Trophy, one must show superb running skills with the ball, maintain possession of the ball, and be fast. Using our rocks as footballs and making sure not to fumble, we warmed up with Squat Press x20 before tucking in the rock(ball) for a run weaving around the trees(defenders) and finishing with an endzone celebration of Squat Press x10. Then waited for the six with a wall con roca sit on the fence.
Still time for another circuit so this time we partnered up in a line for some “Boom and Zoom” to give props to our elite running backs, Ingram and Kamara. YHC assumed it was common knowledge that the talented duo is nicknamed “Boom and Zoom” but apparently he was wrong. After some heckling and discussion, we noted that to be a star running back you must be strong enough to keep from coughing up the ball and fast enough to gain yardage. Therefore PAX #1 stayed put for “Boom” curls AMRAP to work on the guns while PAX #2 “Zoom” ran around the tree and back (50yds total?) as the timer. We did this for approx 4-5 minutes with some grumbling from the peanut gallery after a few minutes in.
Two minute warning was approaching so we called an audible to keep rocks overhead as we made our way back to the rock pile. From there a mosey back to the flag, a few minutes of planking, concluded by a “Who Dat” plank/merkin circle.
COT included some lewd yet fitting nickname suggestions for our FNG but we landed on Piper…welcome! Also an announcement for Crazy Ivan race coming up in Jan. Prayer intentions for Brad Brechtel and for a good, safe, injury free football game tonight.
Thanks for letting me lead. Hopefully we’ll be 12-2 by the time anyone reads this. Who Dat!
28 PAX ignored the threat of rain and made it out The Mothership this Sat. We lucked out with a “calm before the storm” as the the guys assmebled and prepared for takeoff. YHC wanted to mix things up with an old school City Park history tour as part of the workout, similar to a few beatbowns circa 2015. The night before had the forecast looking nasty, so the plan was to stay close to cover and hone in on a few of the iconic landmarks right there in the original part of the park. The 1300 acre park was established in 1854 and has lots of history, great architecture, nature, wildlife, and of course trees….home to one of the largest collection of live oaks in the world. Generations of New Orleans residents and visitors alike have enjoyed the park so it only seemed fitting to pay homage to a few things that make it a great place. As the clock struck 5:30 we discussed the plan for the day, followed by the disclaimer, then off to….
First stop, The Peristyle, built in 1907 to have outdoor dances and concerts for the “well heeled” New Orleanians….some chatter from Rudy about Jingle Vader being in that category. Using the year as the rep count, we started with Imperial Walkers x19 and Windmills x7.
Then an ugly mosey around The Casino Building with some doubt from the PAX before going up and over Popp Bandstand for Stop #2 on the nearby grass.
With 12 granite columns and topped with a bronze dome, Popp Bandstand was named for is benefactor, John F. Popp, and is a replica of the Temple of Love in Versailles. In 1916, Popp made a donation to the park to build the Popp Bandstand which was completed in 1917. The Spanish Mission Revival-style “Casino” building opened in 1913 as a place that sold refreshments. Because of that, the City Park legend says that the building originally was called a cantina, using the Spanish word for a place where food and drinks are served. In a 2008 Times-Picayune story, City Park Executive Director Beau Bassich said he believed the New Orleans dialect colloquialized the word into “casina.” However, 1913 newspaper articles do use the word “casino” to describe the new building, explaining it will be “the amusement center of the park,” though there is no mention of gambling.
Here we circled up using 1917 and 1913 to inspire the rep count for Peter Parkers x19, Low Slow Squats x17, Mountain Climbers x19 and Arm Circles x13.
Then we recaped the age of the park, 164 years, with a Plank Merkin circle where all PAX held a high plank while merkins were cranked out individually in a clockwise manner up to 164 total.
Then a mosey over the stone bridge towards City Park Ave for a meandering jog through the oldest grove of mature live oak tress the world. We made sure to recognize the two oldest ones by looping around McDonough Oak and then, after some doubt from the PAX about my navagation ability, made our way to the Ansmen Oak, both of which are approx 800 years old. Here we circled up for an 8 round burpee countdown, one round for each century…Burpees x8,x7,x6,x5,x4,x3,x2,…x8 for the crowdpleaser! More about City Park trees here: http://neworleanscitypark.com/in-the-park/trees-in-city-park
Then a mosey over the Ansmen Bridge, one of 9 built by the WPA, and back to The Peristyle where we lined up on one side for a partner circuit. This included 8 rounds of PAX #1 performing the specified exercise across the Peristyle and back (timer) while PAX #2 stayed put with a stationary exercise.
1)Inchworm & Wall Sit
2) Bearcrawl fwd/bwd & Balls to the Wall
3) Duck Walk & Declined Plank
4) Crab Walk fwd/bwd & Wall Sit
5) Lunge Walk & LBC
6) Kong & Balls to the Wall
7) Fiddler Crab & Flutter Kicks
8) Lateral Lunge & Wall Sit
Next up, we couldn’t leave out the adjacent Great Lawn that has hosted countless hours of F3 beatdowns. Built in 2010, the Goldring/Woldenberg Great Lawn is enjoyed by many and has seen a slew of picnics, concerts, yoga classes, and side straddle hops over the past 8 years. So we moseyed a quick loop to the Great Lawn and back to the nearby benches for a partner circuit of: PAX #1 Dips x20 OYO while PAX#2 runs to GL for Merkins x10 and back. Rinse and repeat for 3 rounds total follwed by a “victory lap” around the GL topped off with planking to wait for the six.
Still some time left for a few more history lessons so over to the rear of The Peristyle to gaze upon the banks of Bayou Metairie. Although it is now a landlocked lagoon, Bayou Metairie was originally a natural waterway spanning from Bayou St. John to the swampy area near what is now Old Metairie, essentially following the path of current day Metairie Rd. Once used by the Native Americans and early settlers, the banks of the bayou gradually formed the Metairie Ridge which provided high ground for ground transportation and later development of homes.
Since we didn’t have a year to use for rep count, we shifted our focus to 1946, the year of the first City Park Big Bass Rodeo, which is the oldest freshwater fishing rodeo in the country. At this point YHC had to alter the planned exercises and went with the first thing that came to mind, burpees, which really seemed to excite the PAX and peanut gallery, given the initial silence of disbelief followed by some grumbling and the “we already did enough burpees” comments. So PAX#1 knocked out Burpees x19 while PAX #2 held a wall sit on the ledge along Bayou Metairie, which had an awkward slope not conducive to said exercise. Then partner plank slaps, aka patty cake, holding a high plank and alternating hand slaps up to 46.
Nearing the end of our hour, we had just enough time remaining to circle up under The Persistyle for some themed Mary. YHC breifly talked about the various projects completed by the WPA (Works Progress Administration) in the 1930’s throughout City Park, including Tad Gormley Stadium, nine concrete bridges, a golf course, several art deco conrete benches, and Roosevelt Mall. In 1937, President Franklin Roosevelt came in town for the dedication ceremony. Pics below and more info at: http://neworleanscitypark.com/in-the-park/works-progress-administration-in-new-orleans-city-park
In this undated archival photo, President Roosevelt chats with New Orleanian Paul Alfred Montreuil, 7, at the dedication of the Franklin Delano Roosevelt Mall in City Park. Also pictured: Marcel G. Montreuil, park superintendent; George Grundmann, chairman of the dedication committee and vice president of the park board; and James H. Crutcher, administrator of the WPA in Louisiana.
Our WPA and FDR themed Mary consisted of:
W – Weezey Jeffersons x10IC
P – Pickle Pounders x15IC
A – American Hammer x20IC
F – Flutter Kicks x20IC
D – Dying Cockroach x15IC
R – name??? exotic exercise led by Triple Shift x25IC
Moseyed back to the flag with some rain for added bonus. Capped things off with a COT and announcements. T-claps to War Eagle for stepping up to lead the prayer. He’s a pro at that stuff and much more eloquent in that field than YHC.
NMM – Thanks to the PAX for bearing with my non-professional tour guide ability and abbreviated history tidbits throughout the morning. As always, the peanut gallery led by Rudy and others kept it entertaining. T-claps to Mahatma and others for the occasional motivational cheers and USMC grunts to keep the PAX in high gear. Several guys asked for links (http://neworleanscitypark.com/in-the-park) to some of the City Park history in so I included several in this backblast, which may be one of the longest in F3 history….sorry for the long read, if you made it this far. My wife asked if I was writing a book.
YHC arrived to the Mothership a few minutes early, and was surprised to be one of the first on the scene. With only 5 minutes to go, there were no more than a dozen Pax, which is a low number for the Mothership, but is understandable given a holiday weekend. YHC was pleasantly surprised with the final push of arrivals, bringing the total posting to 23, including an FNG!
With the clock turning 0630, time for a brief disclaimer, then…
Mosey toward the Great Lawn, in a direction that threw the Pax off. Keep ’em guessing is the best policy. Circle up on the Great Lawn for the Warm Up
SSH IC x 31
IW IC x 15
Ave Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC – 10 fwd, 10 bwd
Chinook Squats IC x 10
Plank-o-rama…Peter Parker IC x 15….Mountain Climber IC x 15….Parker Peter IC x 15.
A quick countoff proves an odd number of pax. YHC had a game of “Catch Me If You Can” planned out, but the odd number threw a wrench in the cogs. Not to fret, YHC had the odd and even numbers split up into two groups. Odd numbers start running backward on Great Lawn, Even numbers do five Burpees and “Catch Up” to Odd numbers. Once first Pax arrives, all drop into a plank and wait. Even Pax run backwards while Odd numbers do five Burpees and “Catch Up” to Even numbers.
One round of that was enough, YHC knew he should have put the cones out……but trying to infuse something new into the routine!
Mosey to the NOMA Fountain.
Box Jumps OYO x 10
LL Step ups IC x 10
Dips IC x 15
RL Step ups IC x 10
Derkins IC x 15
Mosey to the Tree Line, line up along the first tree.
Bear Crawl to 2nd tree, 10 merkins
Bear crawl to 3rd tree, 10 shoulder taps (King Kong did Kongs…)
Bear Crawl to 4th tree, 10 Floyd Mayweathers
Bear Crawl to 5th tree, 10 Burpees OYO and stand back up
Split the Pax in two groups again. Even number pax form one circle, Odd number pax form another circle.
Circle Burps!
All pax run in place. Each pax takes turns saying “down” which signals the entire circle to do a burpee, recover, and run in place. The odd numbers went around the circle twice, one can only assume the Even’s did roughly the same.
Mosey to the Foundry for Stations!
Station 1 – Dips AMRAP
Station 2 – Pull ups AMRAP
Station 3 – Merkins AMRAP
Station 4 – Leg Lifts AMRAP
Station 5 – Big Boi Sit Ups AMRAP
Station 6 – Run to bike trail, 5 Burpees, Run back – Timer
Complete 2 Rounds
Mosey back to the Great Lawn
Flutter Kicks IC x 20
Crunchy Frog IC x 10
Tin Snips IC x 10
Seal the Deal with 10 Burpees OYO!
Mosey back to the Shovel Flag.
COT
Count Off, Name-O-Rama, Announcements, Intentions, Close with a Prayer. Welcome Pele’!
NMM
The Pax were expecting some Burpee Suicides, but YHC threw ‘ em off with some new routines. Expect the Unexpected! Don’t worry, you’ll find yourselves doing Burpee Suicides again soon enough……
Not exactly sure how a guy born in Venezuela is named after a renowned soccer player from Brazil….but it works!
On a weekend of Giving Thanks, I’d like to say thank you to my F3 Brothers for continually pushing and supporting me to be a better person overall. This is a great organization, one that too many miss out on.
9 Pax showed up for a Pre-Turkey Thanksgiving Feast Beatdown at the one and only Okwata. With 4 shovel flags planted, possibly a record at Okwata, the clock turned 0530, a brief disclaimer was given, and we were off on a mosey toward the mardi gras fountain….
High knees and carioca around the fountain, circle up on the grass.
SSH IC x 31
IW IC x 15
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles 10 fwd – 10 bwd IC
Thang 1
Double Shots with Jack Webb at the Barre
1 merkin, 2 air presses in the peoples chair at the bar
2 merkin, 4 air presses in the peoples chair at the bar
….
….
10 merkin, 20 air presses in the peoples chair at the bar
Thang 2
4 Corners at Lakeshore and Canal
Corner 1 – Cataline Wine Mixers IC x 10
Corner 2 – Jump Lunges IC x 20
Corner 3 – Shoulder Taps IC x 30
Corner 4 – Squats IC x 40
Mosey to the top of the levee for Disperse Indian Run
Last Pax sprints to front, calls disperse and an exercise, all Pax run down levee to complete 3 of said exercise, then regroup at the top of the levee to continue Indian Run until all Pax get a shot at glory.
Indian Run back to the House of Pain for Stations – Groups of 3
Station 1 – Merkins AMRAP
Station 2 – Pull Ups Amrap
Station 3 – Bear Crawl Up Levee, 5 Plank Jacks, Bear Crawl down – Timer
Mosey back to Shovel Flags
Flutter Kicks IC x 20
Tin Snips IC x 15
LBC’s IC x 20
Burpees x 10 OYO to seal the deal
COT
Count Off, Name-o-Rama, Announcements, Intentions, and close with a prayer to the Sky Q.
NMM
YHC and Da Parish completed Okwata, then gathered at Morning Call in City Park for Coffeteria, as we were scheduled to run the 5 mile Turkey Day Race at 0830. This is a truly manly accomplishment, and a feat only the likes of YHC and Da Parish could serve up. We were joined by the crew from the Dome Patrol, fresh off their victory with Stiffler’s Mom. Thanks for the great F2 Hawgcycle and Swampcock!
YHC and Da Parish truly sealed the deal with an amazing 5 mile run at Tad Gormley, where we were joined by a number of other F3 brothers!
Thanks for posting with me today, and for allowing me to be a part of F3. I am thankful for many things, and my F3 brothers are very high up on that list!
