F3 New Orleans

Tag: Pai Gow

  • A Track so Soft you can run in Mandals

    While this title refers to everywhere if you happen to be Hawg, most of us resort to our carefully fitted and selected-for-foot-type running shoes. However, we could all borrow a page from Hawg’s book (maybe minus all the straps) and run barefoot on the track at Lafreniere. It’s some kind of composite rubber wizardry that feels both springy and cushioned at the same time, never leaving my knees hurting the next day.

    The other great thing about Popeyes is the dedication of Rev Sox. Most of us post, Q from time to time, and make a comment on the mumblechatter every once in a while. Rev has done everything in his power to get a great AO going out in the depths of Metairie, first manning a workout that regularly averaged only a few attendees, and ultimately moving it a bit closer in to an even better location, never giving up on it. This has already paid dividends in forcing some newer guys to step up, and drawing some new blood from that area. So T-claps to Rev Sox for a job well done. Repay his service by making your way out to this AO every once in a while, and I doubt you will be disappointed.

    The Workout

    Speaking of disappointment, I’m sure the PAX was less than thrilled when 5:30 struck, and YHC was nowhere to be found. The LV clown car was moving a little slower than usual this morning, and we had a few coupons to place, so we pulled up at 5:31 sharp, and the PAX, to its credit, had already moseyed and was doing some SSH, where we joined in for:

    • SSHx25
    • Arm Circles forward and back
    • Hill Billies
    • Peter Parker / Parker Peter

    Next, YHC asked for directions for the easiest path to the workout area where the coupons awaited. Helpful locals Boo Boo and Pai Gow showed us the way and off we set on a brisk mosey to the workout area for the thang:

    6 Stations, Rotating

    • Absolution x10 (timer – I messed these up a bit and excluded the plank jack when down on elbows. My mistake). Everything else, AMRAP
    • Arnold Press with pavers, drop set
    • Turkish Get-ups w/ 5 lb dumbells
    • Straight legged deadlift w/ 10 lb kettlebells (bought a couple of these – if anyone ever wants to use them, I can bring them)
    • Kettlebell swings with cinder blocks
    • Hang from pull-up bar as long as possible.

    PAX was encouraged not to cheat yourself. Get every rep. Don’t do 9.5. Don’t lose form. Don’t cut corners. Don’t be afraid to take as long as necessary to complete an exercise. Inspiration: I read this post yesterday, and it made me rethink some of my recent workouts – did I do all 60 burpees yesterday, or did I accept 57 or 58? Do I always do every merkin, or am I afraid of everyone finishing before me? Great read:
    https://m.facebook.com/story.php?story_fbid=683278642142599&id=100013814083617

    After that, we sprinted across the field and bear crawled back, where High Rise took over:

    • Wife pleasers w/ legs on bench x15
    • Single leg wife pleasers w/ legs on bench x10 each leg
    • W’s x20

    I’d promised High Rise more time, but had also underestimated the time it would take to get back to the flag. Plus, this time we had coupons. So we finished up with a 5-minute coupon run to the flag, where we all learned that it actually kinda sucks to run with a cinder block. Good to know for future reference. We also left some pavers behind with Rev Sox, so Popeyes now has some coupons.

    Some brief announcements, notably, the 5K run at the Belle Chasse base this weekend, and Rev prayed us out. Come be a part of the great thing we’ve got going at this AO. – Kuch

  • Northshore Convergence – 3 Year Anniversary

    We all come to F3 as individuals, men with our own past and our own unique stories.  But we all share one very similar story, which is the story of our first post to an F3 beatdown.  This story usually involves a little fear, a lot of pain, and in some cases, a splash of merlot.  My story took place at Grandmother’s House (before it had a name), and I can be honest and say it was filled with trepidation: Will I be able to make it through this?  What if I don’t like some of these guys?  Are they going to ask me to lead part of it?  And why the heck am I up so damn early???

    Everyone knows how the story goes – YHC was accepted but quickly pushed to be a better man in all aspects. That impact – an effect felt on all F3 brothers – is what we came together to celebrate on the Lakefront today. F3 has now been thriving and changing men on the Northshore for three years now.

    A few lucky Southshore men arrived early, unaware they’d get roped into a 2 mile pre-thang. Back at the flags (four flags this morning), YHC gave a quick welcome and disclaimer, and we got this thing started:

    Warmorama:

    Three years, three sets of 8-count bodybuilders.  Founding year 2016, so 16 reps of each.  Sprinkled some standard warm-ups in between:

    • 8-count bodybuilders x16 IC
    • SSH, IW’s x20 IC
    • 8-count bodybuilders x16 IC
    • Toe Touches, Windmills x20 IC
    • 8-count bodybuilders x16 IC

    The Thang:

    3 Stations for 3 Years: Every Man Leads

    Leadership is one of the skills F3 hones that YHC is most thankful for. It’s also the thing YHC was most uncomfortable with those first few weeks. These stations were meant to honor the leadership impact that F3 spreads.

    The PAX was split into three groups, with three leaders picked for an impromptu lead at each station. The leader got two minutes to come up with a routine while the rest of the PAX circled up for Peter Parkers x15 IC, Shoulder Taps x15 IC, and Merkins x15 OYO.

    If memory serves, here’s what each leader had us performing:

    Station 1: The Gazebo, led by Sparky Time

    Freak Nasties x10 IC, Step Ups x10 IC (each leg), Squats x10 IC, repeat.

    Station 2: East Swingset Pad, led by Jose 10k

    Squats x10 IC, Jane Fondas x10 IC (each leg), Lunges x10 IC, Monkey Humpers x10 IC.

    Station 3: West Swingset Pad, led by Russo

    Little Manny Crunches x10 IC, Six-Inch Exercise x10 IC, Crunchy Frogs x10 IC. (Pretty sure there was something else in there….)

    Mental and Physical Toughness with Fracsac

    Next up, the baton was passed to Fracsac for a little taste of the Southshore. He told us of his recent Spartan Race with Triple Shift, how challenging it was, and how F3 had prepared him both mentally and physically.  So this next pearl would exemplify both. 

    The physical part was an Indian Run (PAX split into 2 groups), where the man sprinting to the front would yell out an exercise, the PAX would quickly disperse and perform 5 of said exercise (burpees, jump squats, derkins, one-armed merkins, to name a few) before getting back in line and continuing the run.  Halfway through we were stopped for the mental exercise: perform 21 SSH’s, with only the first 10 called out in cadence.  If one man fails to halt at exactly 21, there was a penalty of 30 burpees.  After some mumble chatter about who’s cadence was the correct cadence, we all performed the penalty burpees. The Indian run then headed in the opposite direction, with the same mental exercise waiting at the end of the line – this time 17 SSH and only 6 called in cadence.  Another failure and another 20 burpees were in order.

    Team Races: Pushing Each Other Forward

    YHC took the final pearl with some competitive team exercises. This section was cut short due to time, so we did one quick hopscotch race: the original three teams lined up in plank position, with the last man rising to bunny hop over the rest of his team, and then drop back into plank position. Teams finished once their last man crossed the finish line – the infamous lakefront shaft.

    The two losing teams would need to do a penalty exercise, but the true winning team would never be known because there were some last-second shenanigans on all three teams as they neared the finish line. So we all performed the penalty together: the 8-count exercise known as Absolution.

    Mosey back to the flag, where Shooter led a very abbreviated Mary of planking before we called it.

    COT: Count-o-rama, name-o-rama, naming of an FNG (welcome Stockboy!) and Triple Shift led us in a prayer of thanks.

    Coffetería brought out a few of our injured brothers, with Butt Splice, The Manny, and Tanked Up joining us. T-claps to our Southshore brothers for making it across the pond to make this a true convergence, it wouldn’t be the same without you guys. And t-claps to all the guys who led today, it’s an honor to work beside you men. SYITG.

  • Don’t Lose Left Eye

    After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.

    We moseyed to the usual spot by the rocks for our warm-up COP.

    • SSH x 20 IC
    • IW x 20 IC
    • Windmills x 10 IC
    • Arm circles 10 forward 10 backwards IC
    • LSS x 20 IC
    • Mountain climbers x 20 IC.

    Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…

    • Shoulder press x 15 IC, sprint to the end zone and back.
    • Rock curls x 15 IC, sprint to the end zone and back.
    • Rock rows x 15 IC, sprint to the end zone and back.
    • Rock squats x 15 IC, sprint to the end zone and back.
    • By this time, Cowbell could see what was coming…
    • Shoulder press x 10 IC, sprint to the end zone and back.
    • Rock curls x 10 IC, sprint to the end zone and back.
    • Rock rows x 10 IC, sprint to the end zone and back.
    • Rock squats x 10 IC, sprint to the end zone and back.
    • Shoulder press x 5 IC, sprint to the end zone and back.
    • Rock curls x 5 IC, sprint to the end zone and back.
    • Rock rows x 5 IC, sprint to the end zone and back.
    • Rock squats x 5 IC, sprint to the end zone and back.

    Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.

    • Chest press x 20 IC
    • Flutter kicks with rock held high x 20 IC
    • Chest press x 20 IC
    • Hello dolly with rock held high x 20 IC

    Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.

    Circle up for some Mary.

    • LBCs x 20 IC
    • Box cutters x 20 IC
    • Dying cockroach x 20 IC
    • Penguins x 20 IC

    Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.

    Walleye

  • 34 year Old Virgin

    Last Thursday at Okwata Rudy being Rudy suggested I sign up to Q.  At first, I said to myself “not going to happen” then over the course of the day I decided to look up the Q sheet just to see when the next Q spot was open- thinking it would be about 5-8 weeks out. Not the case, there was an opening the next week (today). I decided to rip the band aide off and pop my Q cherry and sign-up for my VQ. 

    18 PAX met out on the banks of Okwata with 15 mph winds whipping a nice cool 50 degrees through our bodies. Considering this is the 2nd official day of spring I hope the cold weather is past us. The 20 degree weather swings from 5:30am to Noon is getting old.  

    We started off with a Mosey to the grass by Landry’s for warm-ups. Probably one of the only time’s you’ll ever hear the restaurant Landry’s come out of my mouth.  The warm ups consisted of:

    25 – SSH IC
    15 – Should Taps IC
    15 – Arm Circles Front IC
    15 – Arm Circle Reverse IC
    15 – Plank Jacks IC
    15 – Peter Parkers IC
    15 – Mountain Climbers IC

    In full disclosure the above workouts above were “the plan” not sure what the final counts were. Never realized how hard it was to count when the Q. Much respect for my past Q’s.  Also, a lot of mumble chatter about having to get back to your feet for arm circles and then back down again for plank jacks might have to incorporate more of this in future Q’s since everyone enjoyed it so much.

    My novice and out of breath warm-up Counting self, decided a 30 second count down was a good idea – After some grumbling – Kuch quickly counted to 10 (thanks for the help!) and we then proceeded to split into 2 groups for an Indian Run back to the Hill. At the Hill we partnered up for a little “bern”. One partner did a Bernie Sanders up the Hill and run back down (then switch) until the below exercises were complete.

    50 – Burpees
    100 – Merkins
    200 – Monkey Humpers
    300 – LBC

    Now that our legs were nice and “berning” we crossed the street to complete running to the street light and post up for 5 merkin’s X 3 lights. The goal was to hit 3 street lights that were a decent length from each other, however I didn’t realize there were two sets of street lights one’s on the left and one’s on the right. My intentions were the left (the distance one’s) however we improvised and completed the exercise. We circled up for Mary where we did:

    20 Flutter Kicks IC
    10 Turtle Crunchs IC
    10 Hello Dolly IC
    10 Big Boy Sit Ups OYO

    Again, this was “the plan” not sure what the final counts were as I was once again out of breath from counting. Definitely need to work on that for next time!

    With 3 mins to Spare we Moseyed back to the Flag where Mahatma suggested a little ring of Fire. 6:15am came and we circled up. 18 PAX were at the AO. We welcomed a new FNG “The Greek”.  Congrats to Two Yutes on making 10 years of marriage!

    It was an honor to lead this group.  

  • Maybe we should sit around & talk about our feelings

    It was chilly, rainy & dark when I got out of bed on Saturday morning, so I was dragging my feet a little to get dressed. On the Mumblechatter, Tool & Kimchi posted messages to get the PAX motivated to get out of bed & come post. While the LV fellas (Kuch, Half Nelson, Abacus & High Rise) & myself were clown carring to the AO, we bounced some workout ideas off of each other. One idea was to avoid the rain altogether & head strait to Navarre café so that the PAX could all drink coffee & share their respective feelings with one another in lieu of working out in the cold/rain. Once I saw Mahatma arrive at the workout, I knew this option would be a tough sell, so I proceeded to commence the beatdown.

    Warmup: We mosey’d to the pavilion by CBS; circled up, and then proceeded to do the following in cadence:

    • side straddle hops – 20
    • imperial squat walkers – 20
    • plank jacks – 20
    • high knees – 20

    Next, we split into 2 groups. Group 1 moved to 1 side of the pavilion, and group 2 moved to the other side:

    Group 1:

    • 10 inchworm burpees
    • 50 big boy sit ups
    • 100 seal jacks

    Group 2:

    • 10 regular burpees
    • 50 dips on the benches
    • 200 shoulder taps

    Group 1 did their exercises in cadence, and then made sure that Group 2 was aware that they finished their exercises first. We then switched sides / exercises. For this round, Group 2 did their exercises in cadence (loudly to jab back at Group 1), and Group 2 finished first. Group 1 pointed out that Group 2 did LBC’s instead of big boy sit ups, and that’s why they finished first. This was in part (and by, in part, I mean 100%) the Q’s fault, as I mistakenly said LBC’s to Group 2 when giving the instructions for round 2.

    Next we attempted to do a long jump / inchworm burpee combo, but it was too wet/slick in the pavilion, so we shut that down and mosey’s back to the fountain. Once at the fountain, we did an interval exercise where the PAX did 1 box jump on the fountain, ran to the museum steps, bunny hopped up the steps, did 1 merkin at the top of the steps, then ran down the steps back to the fountain. Once at the fountain, the PAX did 2 box jump, ran to the museum steps, bunny hopped up the steps, did 2 merkins at the top of the steps, then ran down the steps back to the fountain. We did this until we got to 10 box jumps / 10 merkins.

    Next, the PAX mosey’d to the side of the museum & proceeded to do the following:

    • Group 1 – people’s chair on the wall
    • Group 2 – 200 Rocky Balboas (timer)

    Once Group 2 finished the Rocky Balboas, we switched and had Group 1 do the Rocky Balboas & Group 2 lean against the wall to do the people’s chair. At one point, Rudy questioned Mahatma’s cadence technique while he was leading Group 2 in doing the Rocky Balboas, but ultimately the math checked out & we proceeded on with the workout

    Next, we mosey’d to the grass & did the following:

    • Lunge walk / inchworm burpee combo from Tree 0 to Tree 1 & back
    • Bear Crawl from Tree 0 to Tree 2; do 31 squats (not sure where the number 31 came from, it just felt like the right amount); and then Bear Crawl back

    Lastly, we headed back to the fountain & did the following in cadence:

    • Irkins – 21
    • Dips – 16
    • Left leg high knee step up – 21
    • Right leg high knee step up – 21
    • Dirkins – 16
    • Plank jacks on museum steps – 31 (there’s that 31 again for no particular reason. Classic)

    Once completed, we mosey’d to the flag for the count off, name-o-rama, announcements, intentions & prayer. Thanks for posting on Saturday morning, fellas. I enjoyed it!

  • The 4th F is for “Fun”

    The 4th F is for “Fun”

    The early moring parade goers in Mid-City were treated to some sweet F3 eye candy on Saturday for the 4th annual Mardi Gras Mambo aka Endymion Run.  Our krewe consited of 22 PAX eager to start the day off right and get in the carnival spirit.  YHC had stewed on some new ideas for the past month and decided to incorporate a “float” consisting of a jogging stroller and boom box to be pushed along the route blarring some good ole Mardi Gras music to get the juices flowing.  Some festive chatter started as the Dr. John and Professor Longhair tunes came on.  Here’s a recap of our parade: 

    Warmup near The Peristyle:  IW, Lunges, WM, SSH with “bead wave” capped off with the tradional Mardi Gras Mambo song providing the guidance for 2+ minutes of syncronized planking, merkins, and plankjacks….always a crowd pleaser!  We followed with a mosey to City Park Ave and N. Olympia and stopped to go over the gameplan for the run topped off with burpees x10, just because.   

    Route Run – Leg #1:  Run at your own pace down Orleans trying to stay in clusters.  The float/stroller acted as the kaboose and stayed in the rear, similar to the speaker trucks following the Dance Connection, minus the purple fishnets.  Once at Carrollton, turn around and sweep the six.  T-claps to the PAX for taking turns pushing the float and also to the guys carrying two F3 shovel flags….Merica!!!  Lots of intrigued and possibly jealous onlookers wishing they were running with us. 

    Route Run – Leg #2:  Right on Carrollton all the way to Canal, at you own pace, sweep the six.  The motivational cheers from the spot watchers kept coming. 

    Route Run – Leg #3:  Back down Carrollton to Orleans veering off to the neutral ground for a COP.  Some grumbling was heard when YHC started with LSS x20, PP x25, ISW x20, and Plankorama w/Merkins.  Everyone survived and the moseying resumed.    

    Route Run – Leg #4:  Run back on Orleans to our starting point on N. Olympia, sweep the six.  Good to see lots of other running groups out there…”Happy Mardi Gras” and high fives were being dolled out right and left.  Might even try to work in some beads for next year. 

    Lagniappe Leg #5:  Once back along City Park Ave, we had enough time to take the long way back along Marconi for a peek at the floats, before heading back to the Great Lawn.  A few guys were able to modify the run with a shortcut.

    Great Lawn:  YHC wanted to make sure all PAX were ready for the rest of MG season and in stellar bead catching/throwing shape, so out came a bag of beads stashed in the bushes.  All PAX grabbed a good bead to throw and parterned up for “Bead Burpees” consisting of throwing beads 15 yards away to your partner, alternating with burpees.  This was not well received by the PAX, I’m guessing due to the sloppy terrain and the presumption that we were only going to run that moring.  After a minute of some hideousness with Bead Burpees, YHC felt the need to cut it short and move on to something more challenging.  Next up we did a bead throw and bear crawl circuit across the lawn, followed by a lunge walk and bead throw back.

    Mary:  After getting rid of the beads, we had enought time left to knock out LBC x20, Flutter Kicks x30, and Plankorama. 

    COT:  YHC was a tad woozy and run-drunk at this point so not sure of all the announcements and intentions.  We did pray for, among other things, a safe Mardi Gras weekened.  We also called out Amnesty for yet again missing the annual event he co-fathered. YHC forgot to mention that we consider striving to avoid over indulging this Mardi Gras season and instead focus on making the most of our time with family, friends, or perhaps ourselves, whether that be at a parade or elsewhere.  While pigging out and/or getting hammered may be something many of us have been guilty of during the carnival season, we should consider throttling that back on the guilty pleasures and possibly replace them with something more meaningful and healthy….just a thought.

    Thanks to the PAX for going along with my antics and helping to bring in the 4th “F”….FUN!     

    Tool          

  • End of February, end of RRR

    Gloomy morning at Okwata. Last day of February, last day of 2019 RRR and YHC’s legs are definitely feeling it. Been a great month – getting pushed by all the PAX to pull a Forest Gump and just keep running.

    And as 5:30 approaches, out of the gloom emerge Kuch and Ya Mom’N’Dem – 2 PAX who have been pushing and inspiring me all month. Running to the workouts, running home. Way to go guys!

    Disclaimer given, and off we go – looking for a rare patch of dry ground in the swamplands of Okwata.

    Warm Up

    Circle up at the foot of Canal Street. Typical Warmup, as YHC is a bit of a creature of habit. As Triple Shift noted – all exercises in cadence x28 (28th day of February. SSH, Hillbilly, Peter Parker (“Stay here” yells frac, so we may as well stay here), Shoulder Taps (“stay here” the Pax grumbles, so YHC obliges), Parker Peter. Recover

    But wait – no warmup is complete without burpees. So we’ll do a Burpee Box: run the canal St loop with 7 burpees at each corner (28 total burpees). If you finish, sweep the 6 and join them for their burpees as well. Mahatma quickly identifies that the name of the game is “stay together”. But he and Cowbell sprint off anyway, earning the opportunity to sweep and pick up two more sets of burpees. Nice work!

    Animal Crossing

    A few rounds of mosey up the levee, animal walk across, and mosey back down the levee. First its Bear Crawls, then Crab Walks, then Duck Walks. Each time, plank at the bottom for the 6. Make room for the sandal-footed hippie who decided to disrupt the workout on his run to nowhere.

    Route 66

    Across the street. Route 66 with Merkins. Go. Certain unnamed PAX reached lightpole #10 and became confused with what to do next. Ole Miss apparently does not cover counting when numbers exceed fingers.

    Cirlce of Time / Benches

    Back across the street to one of the underutilized areas of Okwata – the circle of 8 benches. A PAX of 17 made this a bit crowded, but we’ll make do. Partner up at each bench. We’ll go clockwise around. PAX noted that it was wet. Quite wet. Shoes will be wet. But – no griping allowed. Persevere. Accelerate. Own It.

    • Right Leg Step Up x20 (everyone). Lunge Walk clockwise to the next bench.
    • Left Leg Step Up x20. Lunge Walk clockwise.
    • Monkey Humpers x25. Lunge Walk clockwise
    • Low Slow Squats x20. (this was to be Box Jumps – but the dampness and crowds seemed to make that a bad idea. So improvise…). Lunge Walk clockwise.
    • Dips x20. Bear Crawl clockwise
    • Incline Merks x20. Bear Crawl
    • Regular Merks x20, with the whole group throwing in extras to motivate the rest of the PAX. YHC shoulders are feeling the burn. Bear Crawl onward.
    • Derkins. AMRAP. YHC has a clock. Go. Much grumbling and groaning ensured. 1:10 of derkins.

    A soggy group of PAX gathered up and moseyed back to the flag, where we got in a last round of LBC x28

    And with that, we wrap up the end of February. 2.3 miles earned for RRR. Close out with intentions (several PAX praying for close friends and family suffering with illness). And then prayers – as always YHC asks for the grace of God’s wisdom to use the gift of a day in service of Him, and in service of his family and friends.

    Then – as a little bit of lagniappe, Team Okwata (cowbell, mahatma, kuch, ya mom’n’dem, rudy) took off on one last 2 mile run to celebrate the end of RRR. Thanks for the month – for the inspiration, and for the F2.

  • Splish Splash And Over The Hills We Go

    YHC was excited for his second trip and first Q at the newly established AO Popeyes (Lafreniere Park) and had a decided on a nice plan to use the hills that are nicely spread out to get some miles in for RRR.  Quick disclaimer was given and we moseyed a bit for the warm up.

    Warm-Up

    SSHs x 20

    Grass Grabbers x 20

    Arm Circles x 10 forward and x 10 backwards

    Low Slow Squats x 20

    The Thang

    11’s were going to be the theme of the day but with the heavy rain over night the ground was to say the least damp and the standing water/puddles quickly became the theme of the day.  7 Pax strong trudge up and over hills and through the occasional puddle.  Utilizing four hills that are spread out on the parks grounds we set out for 2 rounds of 11’s.

    Round 1

    10 Burpess at the base of hill one, up and over the hill and 1 LBC at the base of the hill.  Run to the base of hill 2; 9 Burpees at the base up and over the hill and 2 LBCS at the base of the hill.  Move onto hills 3 and 4 using then circle back through the hills until the 11’s were complete.  This was not as confusing at it seems and thankfully Rudy was not there to ask questions or confuse the Pax.  The Pax took my simple and clear directions “You will not run up and over any hill two times in a row” and the 11’s were completed at the base of the 4 hill.

    Round 2

    10 Jack Webs at the base of hill one, up and over the hill and 1 Squat Jump at the base of the hill.  Follow the same hill patter as in round 1.

    Quick check of the time and still time for one circuit of exercises on the gym equipment.

    Time is running low so back to the flag for a 20 Russian Twists to close things out.

    COT

    Count O Rama, Name O Rama, announcements and intentions.  This is a great new AO that has a lot of potential so if you have the opportunity come out and join us at Popeyes.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.

    Two Yutes

  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • Get Your Kicks On Route 66

    The notice came in late Tuesday evening on Mummblechatter that a Q was needed for the newest AO — Popeye’s. YHC graciously volunteered for the opportunity to lead the PAX. The forcast late Tuesday said there was a 70% chance of rain. What do they know? Fear of the flu had some Sad Clowns bailing out on the fun before it even began. YHC thought what a solo workout would look like–not expecting 7 PAX to post this fine morning.

    Lafreniere Park is an endless opportunity for fun. Thoughts of the hills, the running track, and the workout equipment all raced through YHC head on the ride over. “Maybe 11s over the hills” “Maybe a run around the track” “Maybe some fun on the monkey bars” and if it rains “Maybe a full workout under the gazebo.” The conclusion…who am I kidding…let’s make this up as we go.

    DISCLAIMER

    I’m War Eagle. It’s dark. Be carful. Push yourself, don’t hurt yourself.

    Then Cruiser (from F3Houston) noted that I was not a professional trainer.

    WARM-UP

    Mosey around the gazebo and over the bridge.

    Hillbillies X 20

    SSH X 25

    Peter Parkers X 20

    Arm Circles 10 forward, 10 backwards

    THANG 1

    Mosey from the warm up area to the nearest walking path. Route 66 squats at each light poll until we arrived at the east side of the park. It became Route 55 (only ten light polls).

    THANG 2

    We finished squats on the east side of the park walking track. We moseyed north on the walking track until we arrived at the first light poll.

    Route 66 – Merkins

    Completed the 11th light poll right in front of the dog park where they had conveniently placed a brick wall.

    THANG 3

    Channing Tatums X 20

    Dips X 15

    Tatum Channings X 20

    Irkins X 20

    Derkins X 10

    THANG 4

    Indian Run to the workout area on the north side of the park for shoulder work.

    Shoulder taps X 10

    Rocky Balboa X 10

    Right Side Plank X 10 seconds

    Left Side Plank X 10 Seconds

    Mosey to the next light poll

    THANG 5

    Rout 66 – Jump Squats

    THANG 6

    At this point, the PAX asked, “Where are we going?” YHC couldn’t handle the lie any longer. “Guys, I am completely making this up as I go.”

    Mambi suggests heading back to the workout area for some Mary.

    Right after that my official Team Mothership RunRangerRun Apple Watch informed me we had hit the two-mile mark on our excursion. Team Rock City members were adamant that we were only at 1.5 miles. Suggestions for cheating and asterisks were suggested, but we all know the truth.


    7 stations of Mary, in cadence X 15

    Leg raises

    LBCs

    Flutter kicks

    Dying Cockroaches

    Penguins

    Bridge Hold

    Freddy Mercurys

    Mosey Back to the Flag

    COUNT OFF, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER

    Heavy hearts for many friends and family members facing health problems.

    Thanks for letting me lead, men. SYITG