F3 New Orleans

Tag: Money Cat

  • Fastball honorarium event exercise

    By: Money Cat

    The Scene:  The Knoll

    Conditions: Sunny (longing for arctic air in June.)

     

    The men of F3 Baton Rouge gathered together in a circle. A voice spoke up, “who’s going to Q?” Immediately the men’s eyes darted skyward and downward. A look so reminiscent from childhood as if their mother’s caught them with their hands in the cookie jar. You could cut the fog of silence with a dull butter knife like Scooby-Doo did in his weekly cartoon. A lone wolf could be howling out on the football field. Suddenly, Fastball spoke up…”I’ll do it!” And thus was born the Ballad of Fastball.

     

    Welcome: 11 men posted.

     

    Disclaimer:

    After the disclaimer Fastball informed the men this was his last week in F3. He explained his job with Home Depot ( cue Home Depot music ) will take him out of town for 2 weeks and after that he’ll be home to help family pack up and make the move to Georgia. This sudden news caught the men by surprise. We knew Fastball would be leaving us soon, but not this soon! The men began loudly weeping and tearing their shirts!!! Runners near us stopped in their tracks, cupped their hands to their ears and headed back in the direction they came. Thankfully someone made a joke about all of us receiving Home Depot gifts (free orange aprons) Fastball would send back to us. Aprons are nice for making lemon zest bundt cakes but I believe many of the men secretly longed for one thing and one thing only…power tools and bandoleer’s filled with beef jerky (GRUNT!) (GRUNT!) (GRUNT!)

    Warm-a-Rama:

    We mosey’d around the track once and cut into the middle for warm ups.

    Jumping Jack’s, arm circles-forward and backward, goof-balls, Bobby Hurley’s were all done in cadence.

    Merkins and burpee’s were done on our own in a count of 10.

    The Money Cat was breathing heavily when Fastball gave the order to mosey to the football field. 

    The Thang: 

     

    Out on the football field Fastball explained the routine.

     

    • Sprint out 25 yards and perform 25 merkin’s. Run backwards to start.

     

    • Sprint out 50 yards and perform 50 Al Gore’s. Run backwards to start.

     

    • Sprint out 75 yards and perform 75 crazy leg stretchy thingy’s. Run backwards to start.

     

    • Sprint out 100 yards and perform 100 jumping jacks. Run backwards to start.

     

    After each man lost 5 pounds of sweat on the field, Fastball told us to mosey to the sundial for more back breaking exercises.

     

    At the sundial many F3 men planked while waiting for Worms and Money Cat who was ripely turning into a Smelly Cat. The next group of exercises started at 25 and decreased at increments of five. There were two sets: merkins and dips. The Money Cat was running on his 7th life and ready to give up his 8th when the tiny twinkling stars appeared in his eyes. He began pawing at them like a real cat would and was meowing loudly. Money Cat realized it would be best to lie down on the concrete bench and perform standard flapping motions with his arms. The amusement was seen by all but just like the Honey Badger…..Money Cat don’t care!

     

    Fastball gave the order to mosey to the pavilion for some warm tepid water. At the pavilion Fastball noticed Money Cat hiding in the slender shadow of a pole. Fastball asked him if he was ok. Money Cat gave him a thumbs up as he figured it would be impolite to give him the middle finger of friendship. Fastball yelled out, “hey gang….lets go have a groovy time across the street on the baseball field” or at least that’s what I think I heard??? The Money Cat realized he needed water. He lumbered to the Catmobile and secured his iced cup of H2O. He and worms made it over to the ball field where the guys partnered up. Half the guys ran around poles out in the outfield and the other guys did grunting exercises. Money Cat couldn’t see what the exercises were because his concentration was on the clear frosty water cascading down his throat providing well needed relief to his thirsty soul. Not excited to pass on a raging case of cooties to the other men…Money Cat drank alone.

     

    The guys made it back to finish up with Mary’s at the Pavillion. Not wanting to have all the “Q” glory to himself, Fastball started the first set but called out F3 names to lead a Mary. The called on dudes did as they were told and there was great splendor in the grass……well, not the 1961 dramatic romance movie staring Natalie Wood type of splendor in the grass. That…would…just…be…wrong…..

     

    Count-o-Rama

    Name-o-Rama

    Circle-o-Rama 

    ***TISSUE ALERT***

    All of us F3 dudes are going to miss Fastball saying, “I’ll go ahead and Q, but you guys are going to hate me!” We are going to miss the pain our F3 brother put us through. I recall being partnered up with Fastball when he used baseball seasons’ opening day as his theme. When we ran the foul poles 5X’s in the outfield…I thought I was gonna die!!! But I didn’t and if I had…the Money Cat has 8 more lives to give. I went back to read all the back blasts that he led on those early Saturday mornings. Reading these memories are good for the soul! It reminds me what I was and where I’m headed. I believe I speak for all of us F3 guys that Josh Black aka FASTBALL lives the F3 Credo: leave no man behind, but leave no man where you find him. Fastball, you have left your mark on F3 Baton Rouge -The Knoll and The Colosseum. We all thank yeaux for molding us into better and thinner men. We know you’ll leave your mark with more guys where ever the Lord leads you.

    Friends – Michael W. Smith

    And friends are friends forever
    If the Lord’s the Lord of them.
    And a friend will not say never
    ‘Cause the welcome will not end.
    Though it’s hard to let you go
    In the Father’s hands we know.
    That a lifetime’s not too long
    To live as friends.

  • Houston sends big guns to Baton Rouge Knoll

    Baton Rouge, Knoll AO

     

    PAX – MoneyCat, Shango, Topanga, SnackPack, MistleToes, BigEasy,Workhorse, Dagwood, Worms Qs-Boyscout TP

    Conditions – Hot and Humid

    The PAX circled up. Boyscout and YHC were introduced as the co Qs.   Push yourself don’t hurt yourself. You against you. We are not professionals.  

    The Thang

    Warms ups consisted of SSH, Seal Jacks, Plank Jacks,  Smurf Jack. Without saying, a hat trick of Jacks completes a jack off.  Mountain climbers, burpees, Abe Vigoda, and Grass grabbers completes the warm up.  

    The PAX mosied to the sun dial for a Dora.  The Dora consisted of 100 burpees, 200 Merkins, and 300 Big Boy sit ups.  

    We mosied to one of the hills to look for keys while doing bear crawls.

    We mosied back to the sun dial for a Blue Falcon    Teams we’re divided into two and we had 3 min to do as many OYO exercises as possible. The other team then had to match that effort in their 3 minutes.  

    We finished with announcements and COT

    Thank you to the Baton Rouge PAX and to Worms for letting us have this Q.  You guys have created an awesome AO.

    Jason Godfrey

    281 814-7958

    Spectrum Water Technology

  • Cinco de Mayo with Party Hats

    F3, the Knoll, 5-5-2018, uphill in reverse, IMG_8181

     

    By: Money Cat

    The Scene:  The Knoll

    Conditions: 72° overcast and soon to be festive.

     

    Money Cat arrived at the Knoll for 6:30 to plant the F3 shovel along with the stars and stripes. The gringos began arriving one by one around 6:45. By 7AM everyone had arrived and it was time to begin.

    Welcome: 11 men posted.

    Disclaimer:

    “I am not a professional trainer and have never claimed to be.

    You are participating at your own risk.

    You are responsible for your own well-being.

    You are here voluntarily, and you are not paying to be here. Although you do receive payment in the gift of fitness, fellowship and encouragement.

    Know your limits and do the best you can; all exercises are suggestions and can be modified

    If you are still sore by Tuesday morning please understand that nothing is wrong….it’s completely natural to feel that way! You’ve done the workout correctly.”

    After the disclaimer Money Cat advised the hombres that today was a special day because it was his first time to Q an F3 workout and it happened to be Cinco de Mayo. Money Cat had planned in advanced to make this workout a celebration of the Mexico national holiday by pulling out his garbage bag of tricks and passing out straw hats purchased from a local party store. There was laughing and smiling around knowing what these muchacho’s would look like. Money Cat pulled out a much larger yellow hat. He felt proud and authoritative placing it on his head. He wanted his nino’s to know who was in charge. Money Cat has a special ability of ESP(N) and one of the caballero’s was thinking Money Cat looked like the tall man with the yellow hat in the Curious George books. Thankfully Money Cat chose not to publicly add to this uno gringo’s workout…but payback is coming!

    Warm-a-Rama:

    The men mosey’d to the sundial. Money Cat explained in celebration of Cinco de Mayo being a date with a 5, every exercise will be multiplied by 5. Basically everything would be 25 reps.

    Don Quixotes (old school Windmills) – 25

    Jumping Jack’s – 25

    Dips – 25

    At this time during our workout at the end of our dips an elderly man was walking through our workout. He got to the end of the sundial and collapsed. Immediately our men were attending to his need for help. The men spoke to him to make sure he was ok and there were no serious injuries. After what seemed like the longest minute or two our guys helped him up slowly. The old timer said he was ok and was good to walk. Money Cat pointed out how proud it was of the men rushing to this mans’ need for help…its what all men are called to do.

    Arm Circles Forward – 25

    Arm Circles Backward – 25 (The Money Cat in his keen sense of awareness, detected groaning’s.)

    Inclined Merkins – 25

    Mexican Dips – 25

    Cinco Quads

    Lil mosey down the hill over the walk bridge and stopped at the bottom of the second hill. Once Money Cat (playing the weekly role of the 6th) arrived he announced the workout. Money Cat really enjoyed the activity Snack Pack introduced several weeks ago to the guys. Backwards walking up to the top of the hill and mosey back down to the bottom. Five times the guys would perform this activity and at the end of each rep the guys had a choice of their exercise starting at one and building up to five after each rep. The Money Cat gladly allowed the men to lap him. Money Cat’s legs are short but his heart is that of a lion with an ocean size of courage!!! He was glad to watch these men execute the routine.

    El Grande Event: 

     

    The men were ordered to mosey over the walk bridge and climb the hill and report back to the sundial for El Grande workout. Once again the humble Money Cat let the men go first and he followed behind as the 6th. Arriving at the sundial the men were told to come closer inside the sundial to hear the instructions. Money Cat explained the next activity is actually named Cards of Death from the F3 list of exercises but Money Cat felt the name was not appropriate considering the activity promoted good health. So, the name has been changed to Cards of Health. A normal deck of cards (with extra face cards and four extra jokers) is needed for this physical activity. Each of the men are to draw a card, multiple the number cards by five and mosey to the other sundial to the right or left of the main sundial, complete the activity listed on the card and mosey or walk back to the main sundial for another card. The activity is over when all the cards have been completed.

     

    The cards are as followed:

     

    Twos – mosey to the spot, perform 10 burpee’s, mosey or walk back.

     

    Threes – mosey to the spot, perform 15 merkin’s, mosey or walk back.

     

    Fours – mosey to the spot, perform 20 lunges, mosey or walk back.

     

    Fives – mosey to the spot, perform 25 Don Quixote’s, mosey or walk back.

     

    Sixes – mosey to the spot, perform 30 LBC’s, mosey or walk back.

     

    Sevens – mosey to the spot, perform 35 imperial walkers, mosey or walk back.

     

    Eights – mosey to the spot, perform 40 arm circles (20 forward, 20 backward), mosey or walk back.

     

    Nines – mosey to the spot, perform 45 arm forward claps, mosey or walk back.

     

    Tens – mosey to the spot, perform 50 we are not worthy’s, mosey or walk back.

    (It was suggested the 8, 9 and 10 card activities could be done while running to the spot.)

     

    Jack – mosey to the spot while doing the Al Gore, perform 11 Al Gore’s and mosey or walk back.

     

    Queen – skip to the spot, perform 12 chorus line leg kicks, mosey or walk back.

     

    King – horse trot to the spot, perform 13 Bobby Hurley’s, mosey or walk back.

     

    Ace – mosey to the spot flapping arms like a bird, perform 14 squats, mosey or walk back.

     

    Jokers – goofball run to the spot, perform 15 goofballs, mosey or walk back.

     

    Mary:

    After finishing the Cards of Health the men were instructed to mosey backwards to the shovel flag. Time was creeping away from us so there was only time enough for one Mary to spell our F3 names with our legs while laying down. Someone pointed out that 2 shoes had the easiest task of writing out a #2 and holding his foot up.

    Count-o-Rama

    Name-o-Rama

    F3, the Knoll, 5-5-2018, uphill in reverse, IMG_8181

  • Soybean’s Red Stick Beatdown

    By: Soybean (F3 Memphis)

    The Scene:  The Knoll

    Conditions: 50* and perfect.

     

    Fastball and YHC arrived at the Knoll at 0645 to scope it out. There were some people setting up tents and cauldrons (?) for a party of some sort. F3 parties are a little different, so we went yogging to find an expanse of wet grass and a stash of CMUs. When we got back to the starting point, there were more tents/cauldrons and a handful of eager-looking 25-55 year-old men. We exchanged pleasantries, wondered aloud if the jambalaya was for us (apparently they cook it in huge cast iron pots like witches), then, oh look!, it’s 0659. By the time we formed a haphazard circle, it was 0700.

     

    Welcome

    Disclaimer

     

    I am not a professional

    You are participating at your own risk

    You are responsible for your own well-being

    You are here voluntarily, and you are not paying to be here

    Know your limits and do the best you can; all exercises are suggestions and can be modified

     

    Warm-a-Rama:

    SSH x20

    Imperial Walkers x15 (should’ve demonstrated that one…)

    Lil mosey to pick up the extra CMUs we needed and back to the start.

     

    The Thang: 

    YHC had the distinct pleasure of introducing the Red Stick PAX to Flora 1-2-3.

    PAX partnered up with their CMUs, and completed the following:
    100 Derkins (P1 does 10 while P2 holds decline plank; flapjack until the couple reaches 100)
    200 LBCs (holding CMU on chest or above head, P1 does 20; P2 holds legs at 6” with CMU above head; flapjack to 200)
    300 Goblet Squats (P1 does 25 while P2 holds Al Gore with coupon; flapjack to 300)

    Next, to the dismay of many, we did an Indian run for about a quarter mile, down a hill, and onto a damp expanse. The expanse is in the middle of a Frisbee golf course, and there were two dudes playing at 0700!

    Burpee Catch-Me-If-You-Can
    Same partners as before. P1 backpedals down the field. P2 does 3 burpees, then sprints to catch P1. Upon catching P1, P2 backpedals and P1 does burpees. Etc. Four rounds, with BBSU mixed in for the pairs that got done first.

    Mosey back to the start point.

    PAX lined up with their CMUs, shovel flag planted about 15 yards opposite. YHC demonstrated the bear block (bear crawl, pulling CMU forward). Then we did…
    Curls x20 – bear block 15 yd
    OH press x20 – bear block back
    Curl x15 – bear block
    OH press x15 – bear block
    Curl x10 – bear block
    OH press x10 – bear block

    Tank Tread: PAX line up in boat pose, alternating directions. We passed 3 CMUs down the line, and the guy at the end ran to the front with the CMU.

    Mary:

    Triple Crush OYO x20 (CMU curl to overhead press to skull crusher)
    American Hammer IC x15
    Triple Crush OYO x15
    American Hammer IC x15

    We had a couple minutes left, so I turned it over to the Baton Rouge PAX:
    Topanga – leg raises x20
    Big Easy – LBCs x30? 40? Lots of groans from the PAX when he never stopped going!
    30 sec plank until 0800

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    YHC shared a quote from the Q Source about Disruption. “Leaders influence movement to advantage…Because it induces movement, leadership causes disruption.”

    “If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or engaging in politics, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A leader influences movement to advantage.”

    You can read the whole article here: https://f3nation.com/2017/11/26/disruption-f-1/
    The Q Source index: https://f3nation.com/q-source-index/

    Prayers for Money Cat’s daughters’ relationship, Duracell’s wife’s family in the loss of her aunt

    Announcements:

    **Shameless plug** F3 Memphis is hosting GrowRuck 12 in September this year. This is a weekend-long event that combines all 3 F’s with PAX from all over the South. Dredd and OBT, the founders of F3, will be there to lead a workout and leadership class. Then Saturday night, we’ll do a GORUCK Tough event together. It’s an incredible chance to grow personally and with the PAX. Get in touch with Soybean if you want more details.

     

  • Soggy Bottom Boys at The Knoll

    Conditions: Mild temperatures, Wet, Damp, Humid, overcast. Although the rain stopped there was plenty of standing water so we could get our shoes and backsides soaked.

    ***Great post exercise story below too.  One new FNG on the way!***

      

     

    After getting over our disappointment that the rain had stopped we moseyed to the sundial for warmups consisting of Abe Vigodas, Austin Ass Kickers, 21’s and Bat Wings

    Following warm ups, we descended the Knoll to come up the other side doing lunges. The purpose of the lunges was to make the group look like Zombies from the Walking Dead. It worked.

    Assembling on the rugby pitch for Bearway to Heaven with Merkin Ladder, Q neglected to instruct the PAX to do a bear crawl between Burpee and Merkin intervals so the group just ran the first set. Rocket and Yes Dear were going fast and appearing to enjoy it so bear crawl requirement was reinstated for subsequent sets.

    Captain Thor Big Boy Sit Ups were next followed by a mosey down the Knoll so we could run up backwards 5 times doing the Bernie Sanders. Bern set in after rep 2

    Next, we moseyed to a spot with adequate mud and water for the Crunchy Frog exercise. Q’s cadence at this point sounded like a frog.

    Ending with an All You Got Run showed we had left it all somewhere back on the field with Moneycat’s car keys.

     

    Add-on by Worms:

    In the rain, lakes and mud Moneycat’s key fob fell out of his zipped jacket pocket somehow.  Most of the Pax had already left but the few remaining, Snackpack, Two-Shoes, Moneycat and Worms searched every inch of the park where we travelled and especially where he’d laid his jacket that morning but no luck. We called a known auto locksmith, Tigers Locksmith,  (an on-the-road key programming shop) but he wasn’t answering at the moment so I left a message.  We then called Popalock and they had someone on the way.   Then the Tiger Locksmith called back and said that “if you don’t have the fob then you still can’t start that car without the fob and the key”.   Fooey.    So I called the Popalock and said not to bother coming since Popalock could only open the car door to get Moneycat’s key but he’d still be stuck there since it was the key fob somewhere out there in those 96 acres of grassy knoll.   Popalock asked about the kind of car so they knew that but they failed to tell us that their guy could only get into the car and could not give him a way to drive the car.  I told Moneycat that we were not going to push him home while his engine was off and his transmission in park.  If it was in neutral I’m sure the 3 of us could grab that rear bumper and push Moneycat home since its only 12 miles to his home, but not with the wheels locked. I said no way.   So Drew of Tiger Locksmith showed up and he and Moneycat had a great time.  Turns out Drew Mulvanah is a Brother and is from New Zealand and he is very interested in F3.   He’s supposed to post with us soon!  Good work Moneycat for EHing the new man!  What a way to make friends other than over a beer!

  • The Sultan of Squat

    The Scene: The Knoll

    Conditions: Cool. Calm. Swampy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Prior to starting, we had a couple PAX with some interesting items: Money Cat with a Chocolate syrup bottle and Missile Toes with Rotating Push-up Bars. But, whatever, it was 0700, so we just got started. We did a little mosey and ended at some random spot in the grass. Then did the following to get ready for the big game:

    · SSH – 20x

    · Goofball- 15x

    · Bobby Hurley’s – 15x

    · Merkins – 15x

    · Al Gores – 15x

    · Burpees – 6

    We then ran backwards to sundial. Not sure why we ran backwards, but we did.

    The Thang:

    MLB’s Opening Day was this past Thursday. Seeing how Baseball is America’s pastime, we had to celebrate accordingly.

    1. Hit For the Cycle – We got into a circle at the Sundial, and started our attempt to hit for the cycle. Twice.

    · Slowjangle Biscuit (lunges in a circle) – 40x. This was our Homerun.

    · Al Gores – 30x. Triple. My legs and the fellas were mad at me. Dagwood feared I was broken and just stuck on repeat cause I just kept counting and counting and counting.

    · Merkins – 20x. Our double.

    · Freak Nastys. – 10x Our single.

    · Burpees – 5x. This has nothing to do with the cycle or baseball. But we did it just because.

    · Freak Nastys – 10x

    · Merkins – 20x

    · Al Gores – 30x.

    · Slowjangle Biscuit – 40x. At around 28, Shangeaux threw is glove at me in protest and in anger. Typical soccer player.

    2. Foul Poles – We then mosey’d across Highland Road to the baseball fields. We partnered up. One partner jogged around the fence (well, where we would assume a fence would be) from foul pole to foul pole (well, where we would assume a foul pole would be), and then sprinted back, across the outfield back to beginning foul pole. Other partner did AMRAP of assigned exercise. We did this 5 times, while doing merkins, Al Gores, LBCs, Merkins, Al Gores. We found out pretty quickly this field doesn’t drain well, and that most of the PAX aren’t baseball fans. It was a sad moment. So, I encouraged everyone to watch the Sandlot.

    3. Curse of the Bambino– We then ran to home plate. We circled up and planked, while one partner ran around the bases (well, where we would assume bases would be) for a Homerun. Once he made it home, we all did 1 merkin together. Then next guy ran, and then we did 2 merkins together. We worked our way up until we all hit a Homerun. YHC failed to tell everyone the goal was an inside-the-park homerun. So, Worms started us off with a nice Homerun trot that would make The Great Bambino proud. Dagwood got the memo and showed us his speed and slid into home plate. Unfortunately, he wasted his life playing soccer. Money Cat did swing his Choclate Syrup Bottle, which ended up being his water bottle for the day, and Missle Toes did use his push-up bars for all merkins, which is amazing.

    Mary:

    We mosey’d back to some random spot in the grass near the flag. We each led a Mary.

    · Fastball – LBCs 20x

    · Rocket – Jane Fondas – 10x each leg.

    · Dagwood – American Hammers – 30 count. I’m glad I wasn’t counting this one, cause I was in pain.

    · Workhorse – Leg Lifts – 20x. Workhorse also did these with his hands behind his head like a real man.

    Count-o-Rama

    Name-o-Rama

    Welcome – Big Easy

    COT / BOM:

    Two praises: 1. MoneyCat winning his office Easter Basket Contest with an F3 box and winning a fitbit. 2. Worms becoming an Aggie Fan! His son got a full ride scholarship. YHC closed us.

    Announcements:

    04BA2130-8C08-43D5-B8D9-8578C8DD5C15

    E78946F0-E1BF-4355-BD9C-78FD17062990

  • A Buzzer Beatdown

    The Scene: The Knoll

    Conditions: Mosquitos and Mud.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Warmest day of the year. But we still did our warm-a-rama.

    Started with one full lap ending at the sundial.

    · SSH – 25x IC

    · Arm cirlces (15 Fwd/15Bkwds)

    · Bobby Hurley – 15x IC. (FNG was excited about this one. Gave a little shout out to ASU, he’s alma mater.)

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 8x on own.

    The Thang:

    We did our own form of March Madness.

    1. Suicide Madness– Mosey’d to the muddy football field. We stood at football goal line. Sprinted to about 20 yd line and back two times between each of the following:

    · 64 – SSH – (Workhorse finished these at blazing speed. But, in mid-sprint about the 10 yd line, he stopped, turned around, laughed, and said he only did 32. He came back and finished the rest. We were reminded you can’t look too far ahead. All eyes on you, Virginia. All eyes on you.)

    · 32 – Merkins.

    · 16 – Al Gores – Madness really set in

    · 8 – Burpees – Gabriel was still smiling somehow.

    · 4- Burpees

    · 2 – Burpees – A lot of midwife noises here.

    · 1 minute planks

    -Flutter kicks waiting on 6 man.

    We then took a little apocalyptic tour through the woods and over the log bridge. No injuries reported.

    After the long tour, we made it back to the sundial. We did a quick set of 15 merkins, 12 Freak Nastys, 10 Merkins, and 10 Freak nastys.

    2. Col Trautman – We then partnered up and did a little Colonel Trautman. One partner ran from sundial to pull up bar and did 5 pull-ups. While other partner stood at sundial and did lunges AMRAP. We did this for 4 quarters. Felt like we were in triple OT. MoneyCat finished his last one with a dead sprint back. The crowd erupted.

    Mary:

    We were running late for Mary’s, again. But 4 PAX led their favorite:

    · Fastball – LBCs – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeux – American Hammers – 15x

    · Snack Pack – Jane Fondas (Lt)– 10x

    We cut it close on time, but we nailed it! A buzzer beatdown.

    Mosey’d to Flag. Gabriel, still smiling, sprinted to flag. It was the fastest I’ve seen it done. And it’s not even close.

    Count-o-Rama

    Name-o-Rama

    Welcome, Hogfish!

    COT / BOM:

    Announcements –

    T-Claps to Money Cat for increasing his merkins by 400%. And for losing about 35 lbs over the last few months! Well done!

     

  • Daylight Savings at The Knoll

    Knowing that we were about to lose an hour during the coming evening, we wasted no time getting started!

    The Scene:  The Knoll

    Conditions:  Chilly, a bit wet but no rain… we thought.

    Welcome. Saw no FNGs so we skipped the Disclaimer.  (Noted that since my last Q when I was not a professional trainer, I’m still not a professional trainer.)

    Warm-O-Rama:

    Mosey – Two laps around the Field – one forward, one back.  A bit of competitive spirit kicked in, with relish.  Then for some breath-catching and stretching exercises:

    Shoulder Circles.

    Imperial Walkers.

    SSH.

    Windmills.

    SSH.

    Al Gores.

    SSH.

    The Thang:

    Mosey to The Sundial, our faithful companion, for some upper-body work.

    Freak Nasties, putting “diamonds of gold” (a Tony Horton term) on our upper arms.

    Incline Merkins, to sharpen the edges of our pecs.

    Step Ups, to vary from upper body and give us the Buns of Steel that drive our wives crazy.

    And then some Partner Plank Curls, for biceps (which are hard to hit in F3) – where one guy planks and the other does standing bicep curls with his partner’s ankles.  We definitely learned a bit about ourselves on this one… and not necessarily for the better.  (10 curls each man, except for YHC who had no partner in this odd-numbered PAX)

    Then a second round of the above to make sure we all hit our Personal Best.

    Finally some La La Leggy to hit the buns again.  A 10-count of squats and lunges and calf raises.  (Yeah, your buns needed it, and you know who I’m talking to.)

    Mosey to The Hill, our Other faithful friend.  (Not the first hill, but across the creek to the second hill.  That’s where the action is.)

    Partner Run & Windmill Merkins.  One partner runs up the hill and back while the other does windmill merkins (just google it if you don’t believe me).  Got to 50 merkins per team, which brought a lot of groans from the girls in the group (And I’m talking about Tiger Bait, whose noisy complaining must spur him on because he finished first.)

    So we cooled down with more Shoulder Circles, before one more trek up the hill:  Bear Crawl Up, Crab Walk Down.  Dagwood made a fine showing until his log roll to the finish line.  But he also finished near the front of the pack.

    Then Black Snake back to the Shovel Flag – mosey in single file, with the last man weaving his way to the front until everyone has woven once.  This one seemed to raise everyone’s enthusiasm a bit, or maybe it was just knowing that we were almost done…..

    6MOM:

    LBFC:  LBCs while doing Flutter Kicks.

    Jane Fondas (in honor of Rocket who could not be with us.  I don’t know what he thinks of Jane’s politics, but he sure likes her leg exercises)

    American Hammer, to fist-pound our way to the finish.

    Homer to Marge (leg lifts), which always makes us recall The Simpsons fondly, and which also got us facing upward just as a delicate, refreshing drizzle began.  Just God’s way of saying He’s proud of us.

    And one more set of Jane Fondas, to close out with a second tribute to Rocket.

    COT/BOM.

    Then to the coffeeteria for some Friendship building, hoping the barista wouldn’t comment on the way we smelled.

    Now don’t forget to set your clocks forward tonight!

  • Olympics @ The Knoll

    The Scene:  The Knoll

    Conditions: 66 or so. Best day yet. Still muddy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    In honor of the winter Olympics, we did our own F3 Winter Olympic beat down (kinda).

    • Capri Lap – a little mosey.
    • Nancy Kerrigans – 10x
    • Dutch Skates – 10x. I’m positive no one medaled in this one.
    • Side Straddle Hops – 20x
    • Bobby Hurley – 15x
    • Burpees – 5x

    The Thang: 

    We mosey’d to the sundial taking the scenic route.

    1. Olympic Rings of Fire – We got in a circle (ring). We did 5 workouts. All bringing fire.
      • Slowjangle biscuit – 40x. Walking lunge in a circle in unison. Many midwife noises here.
      • Al Gores – 30x. Feelin’ the burn.
      • Freak Nastys – 20x.
      • Merkins – 10x
      • Burpees – 5x. Wheezing in unison at this point. But we went back up the ladder.
      • Merkins – 10x
      • Freak Nasty – 12x. (Goal was 20)
      • Al Gores – 20x. (Goal was 30)
      • Slowjangle Biscuit – 20x. (Goal was 40)

     

    Our goal was to finish with same reps as first round. But we switched up the routine for the last 3.  We lowered our level of difficulty and got deducted by the judges.  But we finished.

     

    1. Burpback Mountain – We mosey’d to the large hill over the bridge. Found all the puddles and planked for the 6. This was our first partner competition. It was our version of downhill skiing team event.  Or something like that. We partnered up.  One partner did burpees while the other partner ran to top of the hill (mountain) and back down. Reverso. Partners traded until got to 60.  Then planked for 6.
    2. Plank Snake – This was our group event. Kinda like a mix between bobsledding and slalom. We improvised here. The plan was to use coupons for the Bridge of Hate. But coupons were gone. So, all PAX lined up planking on the ground in a line. One PAX slalomed through everyone to end of line, and then planked, prompting another PAX to begin to run through. We did this all the way across the field. Worms went and talked to a man on a cart. He got on the cart. Then he disappeared.

    PS- Field is longer than appears.

    1. Pull-up Race – This was our final event. A little race. We ran to monkey bars. Did 5 pull-ups and then raced back to the flag. This was my time to get revenge on MegaDad. But he was fartsacking. So, the rematch will have to wait.

    Mary:

    • Pickle Pounders – 10x. A lot of people were out at the Knoll, so this was… interesting. No one made eye contact.

    *Worms came back. He was safe. He found the coupons. Not sure about the man on the cart.

    • American Hammer Rings – We sat in circle. 1 PAX did American Hammers on 4 count while the others held feet up. We went around 2 times.
    • Jane Fondas – 10x (each side)
    • LBCs – 10x

    Count-o-Rama

    Name-o-Rama

    Welcome Topanga!

    COT / BOM:

    Announcements

    T-Claps to Tiger Bait for being the next Q at the Knoll.

     

  • Baton Rouge has a name! “The Knoll”

    The Scene:  The Knoll

    PAX: 12 — Rocket, Worms, Cat5, Workhorse, MoneyCat, Two Shoes, Bow Down, Fastball, MegaDad, FNG, FNG, FNG

    Conditions: 35 degrees. A lot of clouds. A little breeze. Chance of rain? Never.

    Welcome

    Disclaimer

    Warm-a-Rama:

    *Worms took a pic

    First day back after official launch. It’s Super Bowl Saturday, so we celebrated accordingly. We also celebrated global warming (cause its still cold in BR) and the winter Olympics.

    • Capri Lap – a little mosey.
    • Annie’s – 10X each arm
    • Al Gores – 10X.
    • Nancy Kerrigan’s -10x each leg. Go Merica
    • Bobby Hurley’s – 15x
    • Side Straddle Hops – 20x
    • Burpees – 5 on own – We did the clap, Hawgcycle.

    *Worms took some pictures

    The Thang: 

    The PAX moseyed to sundial. Formed circle and performed Global Warming (i.e. Al Gores and moving in a circle in unison). During movement, we also threw in 15 merkins, 20 Bobby Hurley’s, and 10 more merkins.

    *Rocket gave us a countdown. I was wheezing a little.

    Stayed at sundial and worked the pecs and tris.

    • 15 merkins
    • 10 freak nasty
    • 15 incline merkins
    • 10 freak nastys

    *Worms may have taken some more pics.

    Mosey’d to the football field. Bow Down, dressed in shorts and tee, was finally warm.

    We partnered up.

    One partner planked at goal line, the other partner did sprint/fast run 110 yds to other goal post.  Jogged back. We called them One Tens. Once back, partner switched and we washed, rinse, repeated. Our goal was 5 (each) plus 1, cause of Tom Brady’s super bowl rings.  We did 5. So, bet on the Eagles. Sorry, Giselle.  (I raced MegaDad on #5. He won. No excuses, but something wasn’t right (deflated?). I’ll get him next time.)

    *Worms met a fella

    Another mosey to warm-a-rama spot. We did tunnel of love.  Each person stands across from a partner forming tunnel with their arms.  One man bear crawls through the tunnel to the end and gets in position.  We go all the way thru until everyman has felt the love.

    *Worms took some more pics.

    Mary:

    Rocket led us for the 6 min Mary.

    • LBCs 20x
    • Jane Fondas – 10x each leg
    • ABCs – We laid on our backs with legs elevated and (tried to) write the alphabet with our feet. We did a few. But the PAX called out numbers, letters, strange grunts, and many were writing in short hand. Rocket stopped the misery.
    • Double Mountain Climbers – 10x – My ab either loved or hated this one. Hard to tell really
    • Mountain Climbers – 10x – FNG said these were Shangeauxs. Or maybe he said something else.  But it sounded like shangeauxs.
    • OOOO Marys – 10x. Thanks TP from Houston.

    *Worms definitely took some more pics. Maybe a video or two.

    Count-o-Rama

    Name-o-Rama

    Welcome – Shangeaux, Nancy the Destroyer (T-Claps for being out there with a new knee), and Gadwood

     

    COT / BOM:

    *The fella Worms met showed up for the COT. Our next FNG?

     

    Announcements:

    • We’re meeting at Kenilworth Park on Wednesday at 5:30am.
    • At Coffeeteria we named our AO The Knoll.