Black Jack 21
Everyone carries a weight round pontiff
Merkins
Squats
Lunges 1 is 1
Shoulder taps
Hillbilly 2 is 1
Bobby Hurley
Bleachers
Hip slap
Leg raises
Step ups
Nolan Ryan 1is1
Side lunges 1is1
Wife pleaser
Plank jacks
Squat kick 1is1
Big bois
Wall
Walk ups
Calf raises
Plank ups
Gazebo
1 leg power ups
Irkins
Flashers
Conditions: Partly Cloudy, 64 degrees. Humidity 83%. Wind 10.5 m/h from S.
As promised, an FNG showed up at El Diablo this morning. YHC took control and gave a very succinct and informative overview of the five core principles. Not to be outdone, Frac immediately started throwing his weight around and started making up stuff on the fly. He said YHC needed to assign a person to the FNG to get to know him throughout the work out. That person will then be responsible for sharing the information during the COT. Looking past the humiliation of having my power usurped I agreed to the idea and selected Pinewood for this task, given he was standing next to the FNG and they looked to be about the same age.
Pinewood immediately declined the role, stating that he had no desire to get to know the FNG. Instead, he planned to put all of his efforts this morning into getting the Mt. Carmel girls running on the track to notice the mustache he has been carefully cultivating. For the next few minutes, we stared at him, asked him to move under the light, asked him to tilt his head in various ways, and then all finally agreed that we could indeed see the moustache he was talking about.
I looked around the group seeing if there was anyone I wanted to pair the FNG with. Bogey had his hand raised high in the air as he jumped up and down yelling, “Pick me! Pick me!” I continued to scan the audience, looking for anyone. Bogey continued his jumping. I decided two people would be better than one, so I chose Thumb War and Mayhem.
The work out went something like this:
Warm-up: SSH x 31, Imperial Walkers x 15, Windmills x 10, Squats x 15
Not wanting to make the FNG work out in the sticker grass at his first workout, I opted instead to circle up in a gravel pit at the end of the track. From there we did a Dirty McDeuce
Round 1: Merkins, Lunges, Big Bois, Run a lap
Round 2: Ranger Merkins, Monkey Humpers, Dying Cockroaches, Run a lap
Round 3: Larry Craigs, Sumo Squats, Russian Twists, Run a lap
Round 4: Carolina Dry Docks, Bobby Hurleys, Crunchy Frogs, Run a lap
It was clear that Bogey did not care who was actually assigned to get to know the FNG. He was talking up the FNG from the very beginning, although we only heard Bogey’s voice…we never heard the FNG say anything.
Next we moseyed to the wall for 2 rounds of Chicken Peckers and 1 round of Balls to the Wall.
Then we moseyed to the playground for a station rotation:
Station 1: L Hangs
Station 2: Squats
Station 3: Incline Merkins or Dips
Station 4: Step Ups
Station 5: Burpees x 10
At this point, it became clear that Mayhem and Thumb War each thought the other was the FNG and they had spent the entire workout trying to get to know each other. So I suppose it as a good thing that Bogey at least took the initiative to tell the FNG all about himself.
At COT, we welcomed Spanx to the fold. There was great discussion about who actually gets credit for bringing in the New Guy. Frac Sac tried to take credit since Spanx filling out his contact info on the national website eventually led to Frac getting a text. Bogey swears he Eh’d a runner at Pontiff named Brian, or Billy, or Bill. Triple will surely try to take credit since Spanx does his laundry there. But Spanx settled the discussion when he told us how he noticed this guy at Pontiff running with the F3 group in flip-flops. At that moment, he said to himself, “I want to be like that man. I need to get in that group.”
So you’re welcome F3.
After COT there was TLC and PLC. IYKYK.
48 degrees and misty….gross.
6 PAX gathered amid the gloomy conditions. Q was intentional about delivering the disclaimer, gotta CYA these days, ya never know who’s out to get ya.
Warm-a-rama ensued – moseyed to gym, Abes, Love, Fighters, grabbers…then to playground.
5 Pull-ups, 5 Merkins, 10 squats – repeat for about 6 minutes.
Rocks selected (cuz it is Rock City, wouldn’t want anyone thinking they came out for anything else) and headed to pavilion.
Round 1
12 OHP
12 Rows, 10 OHP
12 Curls, 10 Rows, 8 OHP
12 TriCep, 10 Bicep, 8 Rows, 6 OHP
12 Chest Press, 10 Tri, 8 Bi, 6 Row, 4 OHP
12 Kettlebell Swing, 10 CP, 8 Tri, 6 Bi, 4Row, 2 OHP
Round 2
12 Rock Burpees
12 BBSU, 10 RBs
12 Chest Press, 10 BB, 8 RB
12 Leg Lifts, 10 CP, 8 BB, 6 RBs
12 Goblet Squats, 10 LL, 8 CP, 6 BB, 4 RBs
12 Thrusters, 10 GS, 8 LL, 6 CP, 4 BB, 2 RB (good things i gave disclaimer)
Return Rock…COT. Cheers
Buncha step-related work with a dozen plus exercises for both legs and arms (and some core) under gazebos and on bleachers with burpees.
Conditions: 63 F, felt like 66 F, 0 mph wind
YHC arrived by foot at 5:28… because it is February and Every Mile Counts.
Mumblechatter began before 5:30
At the bell, disclaimer given and we commenced to carioca down the jogging path changing direction halfway
Near the main gate, the start of the warmarama: A-slow-V, GG, low slow squats
Then we “snaked the railings”. When you weren’t snaking, PAX held an Al Gore.
It was awkward. It was different. Different can be good.
Mosey down the path to the parking lot near the track entrance.
Finish the warmarama with PPP, MC and MAYHEM MERKINS (hip slap, shoulder tap, merkin in a 10-count cadence… Exicon worthy)
Into the track bleacher gate we went.
The Main Thang: do 10 of something, then a form of transportation, then 20 of something, and so on to 100.
10 left leg lunge, right leg lunge, burpee, two squats OYO – snake the bleachers
20 burpees OYO – run back in front of the bleachers
30 merkins OYO – run to the press box, up the stairs and back
40 overhead claps OYO – run to the goal post and back
50 monkey humpers OYO – run in the parking lot to the opposite track entrance
60 lunges 1-is-1 OYO – run to the gym, bear crawl up the ramp, run back
70 squats OYO – run up the gym stairs and head to the north side of the gym
80 LBCs IC – run to the gym entrance and wall sit for 2 mins
90 flutter kicks IC – run through the parking lot near the track
100 air presses holding an Al Gore IC (taking turns counting to every 10) – indian run back to the flag
2 minutes of stretching before COT
Announcements
-Kenna Brah learned something from a random French woman that means nothing
-IOAM tomorrow in Thibodaux
-City Pork and Old Metry Mosey around the corner
Intentions
-Kenna Brah’s friend’s granddaughter
-Cheesesteak’s friend
-Bogey to be understood
Great group of men. We worked hard. Lots of mumblechatter. Great way to start a Friday.
SYITG!
Conditions: 68F feels like 71F wind 3mph out of the South… for February!
Fracsac seemed unsure where he would post, but after hearing there would be booty he was an HC.
It is February, so we had to get miles in. Whether you do it before the workout, after the workout, at lunch, or at midnight, it doesn’t matter. Every Step Counts. Every Mile Matters.
Warmarama
Mosey to the foot of Canal
A-slow-G, GG, carioca facing East to the top, then carioca facing west to the bottom
PPP, MC, mosey to the top
Motivators counting down from 7
Indian Run the levee to the 63yr old Mardi Gras Fountain
Figure 8s – from Lakeshore Dr, run to the fountain, head East, circle the fountain, West most path back, down Lakeshore Dr = 400M
High Rise informed us of the path options, to our surprise, clarification provided
After each loop we did merkins, squats, big boys
4 rounds (25 each, 20 each, 15, each, 10 each)
Head East for about 100M
7 minute AMRAP
Sprint (80%-90%) 100M back and do burpees, mosey (50%) back and do burpees, sprint, burpees, mosey, burpees, etc.
Mosey to the lakefront
4 (yes only 4) minutes of Mary
To the flag
COT
Announcements- Freed to Lead, IOAM
Intentions- Cropduster’s recovery, St Dominic family
Thanks to Pinewood for calling me out to step up.
Leading The Uptowner tomorrow (which I forgot about), will be first back-to-back.
SYITG!
10 Pax joined me at the Renni for what turned out to be a Q training session. All Pax were given the opportunity to call the count in cadence as per the F3 standard. We have no rules for counting, but leadership calls for a standard. Once you master the standard, feel free to tweak it to fit your style. A leader that can call cadence effectively exudes confidence, and this will lead to a successful beat down and assurance that our great organization continues to thrive.
Ended with Sunday Mornings because that’s what we do.
SYITG
YHC arose on time and ready to take on whatever today’s Q was to serve up. Upon arrival, only 4 PAX were present and after a few mumbled greetings I was enlightened with the fact that I was indeed the Q for the day (I blame Rudy for my lack of awareness).
Disclaimer provided and off we mosey’d to the Rock Pile for warmups. A few more less inspired PAX arrived, one donning a new garment that apparently made him feel “like one of the cool kids”. A little of this and a few of those, now we are nice an warm.
Da Thang….
Rocks were selected, and we cycled through a deconstructed “clean and press” focusing on form and mobility. Deadlifts, rows, squats, OHP and then finally putting it all together for the full movement.
PAX mosey’d to hill for next exercise. 5 min plank holds, if rest was required, PAX ran up and over hill to resume planks on the other side. Apparently some felt it unnecessary to engage in the prescribed plank position and just ran up and down for 5 mins, it must’ve been his new threads. Others fought till the end, although form was questioned and criticized by certain individuals, again, must’ve had something to-do with being a “cool kid”.
PAX continued to the gym to perform 5 min wall-sits with 3 burpees to be performed during “rest periods”…it came as no surprise that yet another vest-donning PAX felt this was an unacceptable exercise and thus performed burpees for the duration while offering kind words of recommendation on form to the others.
Final round of holds were done back at the rocks, Over head holds for 5 mins. This is where the majority of the “UHHHGGGSSSS…” were vocalized. I think everyone did these, but there was probably someone that chose to do something else, regardless of what they were wearing.
Final exercise was a quick round of PAX’s choice of movements with the Rocks. We had squats, OHP, Big-boys, merkins and probably something else…it was delightful.
COT with minimal announcements and intentions, special thanks for all that is past, present, and future.
No AI were harmed in the making of this beatdown or BB.
Year of the Snake🐍-
CHÚC MỪNG NĂM MỚI
(Happy Lunar New Year)
I checked the field conditions when I got out there and felt it was dry enough for a field focused workout.
As the pax gathered Bogey brought to everyone’s attention today is the start of the Year of the Snake which Hawg added happens every twelve years.
Moseyed to center field for Warm-a-Rama:
Abe Vigodas
Low slow squats
Grass Grabber
SSH
Mountain Climbers
Parker Peters
Thai fighters forward and back. I thought this was the spelling but Mayhem clarified during the warm up it’s Tie Fighters https://f3nation.com/post/tie-fighters
The Thang – Dirty McDeuce
4 sets of 3 exercises done to 12 reps 1st 2 exercises were on your own and the 3rd was on a 4 count.
Set 1:
12 Hand release Merkins
12 squats
12 Flutter kicks
Run lap around track
Set 2:
12 diamond merkins
12 Bobby Hurleys
12 big boy sit ups
Run Lap
Set 3:
12 Carolina dry docks
12 alternating lunges
12 hello Dollies
Run Lap
Set 4:
12 wide merkins
12 wife pleasers
12 penguins
Run Lap
With time to kill, I added 2 extra sets to make it an extra Dirty McDeuce.
Set 5:
12 plank jacks
12 calf raises
12 Freddy mercuries
Backwards jog to end of field and sprint back to Center
Set 6:
12 Merkins
12 monkey jumpers
12 LBC’s
Backwards jog to end of field and sprint back to Center.
Ring of Fire
Al Gore’s and Squats
Leg raises and flutter kicks
Mary – Dealers choice with a 15 count max
Thumb war – Freddie mercury
Mahatma- crunchy frogs
Bogey- LBT’s
Vagabond – Pickle Pounders
Mayhem – X Factor
Hawg – Big Boys
Finished up with burpees in the last minute to help Kilo with MABA Challenge
Short mosey
Naked moleskin:
Mahatma had questions about Lunar New Year that we didn’t have answers too. Like what is the semblance of the wood snake.
There was a soccer ball left on the field that mahatma initiated us kicking it around and passing until the end.
My counting still needs work.
Hawg was really pushing Kilo on deconstructing merkins.
Hawg suggested I should have done a 12 animals themed workout
53 degF 81% RH 4mph SE
Beautiful conditions for YHC’s Renaissance VQ
I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.
6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.
Disclaimer at 6:30 provided and to work we went.
Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)
11s of Motivaters and Burpees
Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
Mosey to the second trash can and back, some were brave enough to touch it
Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)
To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops
Traditional Sunday Mornings 3x
COT
RCR, OMM, IOM – just sign up, everyone needs a t-shirt
Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts
Happy to have the opportunity to lead. Look forward to more.
Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
SYITG
