F3 New Orleans

Tag: Pai Gow

  • Red Badger Friday

    Red Badger Friday

    Seven Pax gathered in the gloom of Friday, November 2nd for a beatdown in honor of Chief Petty Office Mark “Badger” Carter. On December 11, 2007, the Badger (the 5’5″ Carter received his nickname after besting a fellow Seal who was 6’5″ in a wrestling match) was killed while fighting in Iraq along with his fellow Navy Seals. We honor him by pushing ourselves in this morning’s beatdown.

    Warm-Up

    SSH – 20

    Peter Parkers – 20

    Shoulder Taps – 20

    Hillbillies – 20

    The Badger

    Grab your rock for the Badger which consisted of six rounds of fun. Each round was one lap around the track followed by 15 squats with a large rock and then 15 pull-ups. Most of the Pax knocked out the six rounds with a few throwing in some extra credit work. Tclaps to Triple Shift for doing his squats with a boulder.

    Renamed

    Count-off, Name-O-Rama and then…

    Tool requested a name change for Stone Age who received his name last Friday. Tool asked that his suggestion of Stonehenge be considered since he couldn’t pull it out of his memory last week. YHC was feeling generous as Stone Age gave him the best compliment he has received since joining F3 about half way through the Badger, so Stone Age has been renamed to Stonehenge.

    We ended in prayer with much prayer being sought for the parents of our Pax. May God empower us to be faithful sons to the men and women who raised us as they age.

    -RevSox

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • The Early Bird

    They say, “The Early Bird Gets the Worm.” F3 Men must get lots of worms, because we get at it early for the morning beatdown. This morning YHC was looking to get it started extra earlier as he started the disclaimer at 5:28am. Several of the Pax quickly pointed out that he was jumping the gun, and he discovered that his watch was two minutes fast, so he backed off.

    Two minutes later…disclaimer, 13 Pax in attendance as we took off on a mosey to the rock pile for the Warm-Up

    Special Guest Q

    YHC noticed several weeks ago that his brother War Eagle was starting to look fairly comfortable at F3 workouts(as comfortable as one can be at a pre-sunrise beatdown). He was running with the Pax and never finishing as the 6, so YHC took it upon himself to sign up War Eagle to Q the Uptowner in November. Today was the morning for War Eagle to practice his cadence in anticipation of the big day. War Eagle was more than up to the task as for the first time in my year of F3, a rookie led the warm-up with no snide remarks or “helpful” comments from the Pax.

    SSH – 25

    Mountain Climbers – 20

    Imperial Walkers – 20

    Peter Parkers – 20

    Hillbillies – 20

    Parker Peters – 20

    Route 66

    Time for everyone’s favorite moment of the work week – let’s grab a rock. We picked up our rocks and moseyed to the far tree line near the picnic benches for some Route 66. YHC enjoyed this workout so much on his last Q that he had to go for another round. Ascending tricep extensions starting with 1 at the first tree and ending with 11 extensions on the 11th tree. Let’s get those triceps burning.

    Suicide By Merkins

    YHC set out 4 cones on the field this morning, so the Pax could begin and end the workout with some suicides. The Pax was grateful for YHC’s planning. The opening suicide was Suicide By Merkins. Run a standard suicide but at every cone, hit the ground, and knock out 10 merkins for a total of 80. Tricpes were burning more after the merkins.

    The Conveyor Belt

    Mahatma-Ice made a call for the Pax to select rocks for Rock City as opposed to pebbles or skipping stones. YHC decided that Mahatma was right, so he led in a workout that would require the Pax to use everyone else’s rocks to challenge the whole Pax to up our rock size (unless you are Mahatma or Triple, for them this workout just led to a break from their normal boulder workouts). Two men were stationed at each of the trees that were used for Route 66. YHC would lead an exercise in cadence, following the exercise, the Pax will drop their rocks, and bear crawl to the next tree or rock pair. The Pax did exercises until everyone did one exercise at each tree.

    The exercises for the conveyor belt:

    Shoulder Press

    Curls

    Rockettes

    Rows

    Curls

    Low Slow Squats

    Bench Press

    The Picnic Benches

    From the tree line, we took our rocks to the picnic benches for a few exercises.

    Channing Tatums – 20

    Sit down, Stand Up with Rock (Don’t ask it was dumb)

    Tatum Channgings – 20

    Sitting on the Wall

    YHC always loves a good wall sitting on rock days. The Pax sat until YHC’s legs began to burn then started a 20 count of rows in cadence. Shook out our legs and then sat again. This round of sitting ended with 20 count curls in cadence.

    Standard Suicide

    Back to the field for a good old fashioned suicide. YHC was slightly disappointed by the Pax’s speed on the suicide. Next time he Q’s there will be more suicides at Rock City.

    Mary

    The Pax was instructed to deposit their rocks on the pile and return to the flag. YHC got a little confused during the workout due to the time being off on his watch. Instead of arriving at the flag 2 minutes late (6:15am to the world), he arrived 2 minutes early (6:11am). This meant 4 minutes of the Mary that he was hoping to avoid.

    LBC – 25

    Penguins – 20

    Hello Dolly – 15

    Wife Pleasers – 20

    The Conclusion

    Count-Off, Name-0-rama, Announcements (2.0 workout on Saturday at 7:30am at Audubon Park and the Fight Club at 5:30am on Wednesday), Intentions, Prayer

    Thanks for the opportunity to lead and a special thanks to War Eagle for his F3 growth. If anyone wants to guest Q at the Fight Club in Kenner let me know.

    Rev Sox (I’ve never hated my name more than right now – Go Dodgers!)

     

  • H8 – Pushing the Boundaries

    What we can learn from History:

    The 1st H8 – 8/4/16 – 6 Pax – Amnesty – Cowbell – JV -Kim-Chi, Surge and Hawg

    No official finishers as it was an AMRAP for only 25 min in the middle of a Hawg style beat down

    #2 Can the H8 be Conquered -10/23/16 10 Pax : Bubba, Belloq, Cowbell, Frasac, JV, Maverick, Surge, Triple Shift, Tool and Hawg

    Changed to the 40 minute challenge:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    NO Finishers: Bubba was the only one close with :20 away from completing.

    #3 The H8 Can be Conquered 3/16/17 13 Pax – Bogey, Duct Tape, Fracsac, Griswold, Kimchi, Reluctant Yankee, Rudy, Shorty, Surge, Tool, Triple Shift, Yo-Yo (FNG), Hawgcycle

    NOTE the oldest PAX this day was only 49!

    BB states there were some finishers but did not state who and the click “here” to see results no longer is active.  But non the less H8 had been conquered.  Congrats!!

    #4 Conquering H8 10/4/17 – 12 Pax – Cowbell, Da Parish, Fracsac, Nip/Tuck, Rudy, Shorty, SOGO, Surge, Triple Shift, Tool, Woz, Hawgcycle

    5 of 12 complete – CowBell on his 2nd full attempt – NipTuck 1st Uptowner  to conquer

    #5 Conquering H8 One Small act at a Time 04/19/18 – 12 Pax -Abacus, Belloq (Kotter), Jingle Vader, Mahatma (H8!er), Rudy (H8!er), Surge, Triple Shift (H8!er), Tool, Walleye (H8!er), Hawgcycle (H8!er)

    1/2 the group completed – Triple Shift conquered

    JV was one lap away

    #6  H8 – Pushing the Boundaries  10/18/18

    The gloom was perfect…. 21 Pax showed up to Okwata on a cool and windy morning adding another bit of intrigue to the challenge.  The anticipation of what some of the PAX knew and others were still asking themselves what the heck they were about to get into!  On a personal note I hit two milestones the last couple of months (Sept was my 1 year F3 anniversary) and just 2 days ago I crossed the 1/2 century threshold.  Roughly 6+ months ago I participated in my 1st H8 and as you read above from excerpts of Hawg’s BBs this event has been solid measurement of both physical and mental strength.  I like many was ready to see what F3 training has done – NO Doubt the H8 does have a way in humbling ambition but non the less is an allure for giving you something work towards.

    Look how the challenge brought out the PAX – 21 MEN almost double all previous H8 attempts!  Almost 1/2 finished (with 3 coming close to completing 9) – several are on the cusp of reaching 8 and many more improving over previous attempts or just setting their own personal bar!

    A lot of 1st timers:

    War Eagle , Medulla, Pai Gow, Rev Sox, Abacus, Quiche, Frozone, Two Yutes, Gumby, Bongo, King Kong, Smooth, Gabriel, Baby Face

    Repeat 8-attenders:

    Rudy, Triple Shift, CowBell, FracSac, Mahatma, JV, Surge (T-CLAPS, he’s done everyone)

    H8!er Club:

    1st Time: Rev-Sox, King Kong, Smooth, Gabriel, Two Yutes, JV (congrats on reaching it) – Repeaters: Rudy, Triple Shift, Cowbell, Mahatma

    There were some that came Oh so close – push hard for 6 months and come back and conquer the 8!

    H8 Humility – setting a personal goal a little too high……for now! But following the advice of the H8 beat down originator: Hawg, I started on 9 and threw a few guys off.  So along with

    T-Claps to King Kong for pushing the pace – Smooth for kicking everyone’s butt – I’m confident 9 is # that will be conquered at the next H8 challenge.

     

    Make the commitment to yourself- keep pushing to raise your bar.  Good Work!

    God Bless!

     

     

     

  • Chromosomes & Hooters

    Eight men mustured up the energy and desire to get stronger in City Park this am.  Some of the other Wed regulars must have have decided to get their beauty rest in preparation for the H8 tomorrow.  The rest of us reached down, grabbed a pair, and assembled on Roosevelt Mall in the gloom.  YHC was glad to be getting back in the groove after several weeks of no-run and/or low imact workouts.  The goals for the morning were as follows:

    1. Break a sweat and get stronger
    2. Focus of upper body and core in an effort to save some legs for the H8 24 hours later
    3. Recognize that October Down syndrome awareness month
    4. Recognize that October is breast cancer awareness month

    About a minute before launch, YHC shared with the PAX some info and stats about Down syndrome, aka Trisomy 21, which Tool 2.0 was born with.  It was also mentioned that many individuals with DS strive for inclusion as well as “abilities vs. disablilities.”  So naturally our number for the day was 21 and after the disclaimer, we were off in a mosey to start our workout.

    Pre-Thang:

    IW x21, AC x10F x10R, WM x10, LS Squat x21, Peter Parker x21, Pickle Pounder x10, Hip Flexor x21sec ea side

    Mosey down RM, hook a right on Stadium Dr for some backpedaling (100yds?) to the Refinery….FYI the Foundry is fenced off for Voodoo Fest.

     

    Tabata-like circuits, 21 seconds all out w/10 sec rest,  Split up in pairs, four stations:

    Round 1:  Pull Ups 3x21sec, rotate, Bench Dips 3×21 sec, rotate, Body Rows 3×21 sec, rotate, Russin Twist 3×21 sec

    Round 2:  Pull Ups 2x21sec, rotate, Step Ups 2×21 sec, rotate, Crunchy Frog 2×21 sec, rotate, Squats 2×21 sec

    Round 3:  Same as above w/ one 21sec set at each station

     

    Mosey over yonder for hydration and a freshly mowed field.  October is also breast cancer awareness month so we had to pay homage to the ta-tas.  There are various Burpee-for-Boobs challenges that go around social media every October so YHC figured we’d work some in.  In an effort to not drain or strain the H8 guys, we opted for a low-impact burpee variation known as the Inchworm Burpee.  Plus it’s common knowledge that anytime you’re dealing with the ta-tas, you gotta take it easy, be gentle, smooth, and avoid jumping and overly vigorous motions.  From a standing position, bend knees, squat down and place hands on the ground, “inch” up with hands similar to a bear crawl but keeping feet stationary the entire time, then crank out a Merkin, then “inch” back to standing position.   After quick demo, we proceded with Inchworm Burpees x10, then x8, x6, x4, x2.

    Headed back to the flag with 90 seconds left for a Plankorama to seal the deal.

    COT included H8 announcement, Q’s needed for Stomp and Foundry, and the reading of the Down Syndrome prayer to St. Robert Bellermine, the patron saint of DS.  Intentions for YHC’s neighbor who is pregnant with her second child and had a recent diagnosis of DS…may the positives outweigh any negatives.

    Might have been some other stuff YHC failed to recall.

    Thanks for letting me lead and allowing me to raise a little awareness for something near and dear to me.

    Tool

     

     

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • Winter Is Coming to Okwata!

    Okwata was angry, and it rose up beyond its borders to claim the space where F3 normally gathered. YHC indicated the Shovel Flag would be relocated to the corner of Canal and Lakeshore Drive, which brought on much mumblechatter through the Group Me feed. With a map supplied from Heisenberg, 12 men, including one FNG, showed up to get stronger while enjoying the cooler weather and lower humidity. The clock struck 0530, a disclaimer was given, and mosey to a dry track of space for the warm up

    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20
    Arm Circles 10 fwd, 10 bwd

    Mosey back to the corner of Canal and Lakeshore Drive for The DirtyMacDeuce!

    Merkins IC x 12
    LBC IC x 12
    Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Shoulder Taps IC x 12
    Flutter Kicks IC x 12
    Copperhead Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Floyd Mayweathers IC x 12
    Tin Snips IC x 12
    Alternating Lunges IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Catalina Wine Mixers IC x 12
    WW2 Situps IC x 12
    Monkey Humpers IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Mosey over the levee on Canal for Route 66

    Start with one Burpee at the first light pole, increase by one at each light pole up to eleven. 66 Burpees Total.

    Return to the Shovel Flag

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q

    NMM
    Welcome Seawall! T-Claps to Heisenberg for the EH. The cooler weather brought on the comment that “Winter is Coming.” (As a GoT Fan, I had to capture it) This is true, and the weather felt great! It is hard to believe that only a few hours drive to our east was an area suffering from a powerful hurricane. Keep those suffering in your thoughts and prayers, and don’t let your guard down yet, as hurricane season is still upon us.

    Thanks for posting with me today!

    SYITG!

  • 10 and 1

    Welcome to October.  Fall is here!  Or maybe not.  Nope, down here in the swamp, summer heat and humidity remains the norm.  YHC had spent a weekend up north with the 2.0s, and enjoyed a run in crisp, cool fall weather.  How enjoyable – I hadn’t actually been cold in about 6 months.  But, YHC was slapped with reality twice when stepping off the plane at 9:30 Sunday night – first, HEAT and HUMIDITY.  I suppose fall will arrive someday.  Second – #TClaps to King Kong for letting YHC know he had the Q at Rock City!  What to do, what to do….  October 1st.  10/1.  I wonder what that could lead to?

    PAX appearing left and right in the gloom on Monday morning.  The Uptowners are rapidly becoming a (welcomed) infestation at Rock City (As Angie’s List noted – “You’ve been Gentrified!”).  As the clock struck 5:30, a Rock City record 21 PAX headed out the gate and off to the rocks.

    Super Brief Warm Up

    Circle up in the Pontiff Swamp.  Much grumbling and searching for high ground.  Lets get this party started

    • SSH x38 – as RevSox correctly pointed out, ND scored 38 in their crushing victory over Stanford.  But
    • Peter Parker x25 – face down in the swamp.  More tears of agony from the Uptowners

    Lets just get on with it, shall we?  Grab a rock and mosey to the trees.

    10/1 – Thats an Eleven!

    YHC is rapidly turning into Amnesty – a One-Trick-Pony at Rock City.  No, this wasn’t Spartacus.  It was the 11s.

    Line up in the middle of the field, trees on each side.

    • Burpees on one side (starting at 10x going down)
    • Jump Squats on the other side (starting at 1x going up)
    • Pass your rock heading to the Burpees?  Shoulder Press x11
    • Pass your rock heading to the Jump Squats?  Curls x11

    Go.

    When you finish, on your 6 and do LBC waiting for the 6.  Nice work JV, Bogey, RevSox and King Kong leading the PAX.  As a reward, they get to do more LBCs then everyone else.

    Over to the Parking Lot with your Rock.  Quick dose of Hydration.

    Dora

    Partner Up.  PAX 1 lunge walks (with Rock) out and back 5 parking spaces.  PAX 2 does exercise till PAX 1 returns.  Flapjack.  Rinse and Repeat till all exercises are done.

    • 100 hand-release Merkins
    • 100 Squats
    • 100 LBCs

    Grab the rock and mosey back to deliver our friends to their home.  Then dash back to the flag.  Hold Mission Impossible while we wait for the 6.

    Then wrap it up.  Count-off (21 PAX!), Name-o-Rama, including naming two FNGs: Left Eye (came along with the Uptowners – YHC not entirely sure he followed the connection that left to Left Eye, but it came from references to Lisa Lopes).  Friar Tuck (via Marlin, finishing his formation).  Welcome aboard!

    Convergence on October 13th.  See you there.

    Wrap up with intentions and close out with a prayer.  St. Ignatius, Teach me to be generous.

  • 40 points are better than 0 points

    It was a rough Monday morning for us Saints fans on the heels of that embarrasing loss in the season opener.  Surely a 45min therapy session at Rock City would help cure any hangovers or headaches.  Here’s how the healing went:

    Started with a mosey to usual area for warmup x20ea SSH, AC, WM, LSS, LCC, follwed by a brief delay where YHC pointed out scoring 40 points in a game is nothing to shake a stick….gotta think positive!  YHC annouced we’d knock out 40 of the final exercise which were SSH, despite Rudy’s request for burpees, which would come later.  Then a bear crawl to the rockpile to make sure the juices were flowing.

    We picked our rocks and headed to the main field/track area, keeping the rocks moving along the way with curls and presses.

    Circuit #1:  We lined up on the back of the endzone and partnered up.  PAX #1 ran to opposite endzone for 10 Burpees and ran back (timer) while PAX#2 knocked out Curls x20, LBC X20, Curls x20, LBC x20,…until partner was back.  Flip flop, rinse and repeat twice for a total of 3 rounds.

    Circuit #2:  We lined up again, this time approx 1oyds from the edge of the track.  Got things going with a 10 Burpee pre-thang to bring our total up to 40 Burpees.   Then, 4 rounds of Shoulder Press x10, Bear Crawl to track, Merkins x10, Backwards Bear Crawl…..totaling 40ea on the two exercises.

    Mary:  Round Robin included Hello Dolly x20, V-Ups x10, In-Outs x10, Penguins x20, capped off with LBT x31 to give a shout out to the LSU Tigers scoring 31 points and to Mahatma’s son who is on the team.

    Time was ticking so time back to the rockpile, then a mosey to the flag followed by some planking.

    COT:  YHC explained the orignal workout plan envisioned was hinged around the Saints winning and using the points scored as rep counts and as a way to celebrate our road to the post season.  Since we instead ended with a loss, YHC thought it would be fitting to still use the points scored by the Saints as a reminder for us to be greatful for what you have in life and not stress over what you don’t.  Additionally, we all have rough days on occasion and need to remind ourselves that the next day is a chance to move forward and make any improvements….which is hopefully what our beloved football team will do.  Capped things off with a prayer with intentions for Hawg’s mom and YHC’s son Brady.

    Thanks for the opportunity to lead.

    Tool

     

     

     

  • A Brief History of Notre Dame

    YHC finished up his birthday Q week with Q at the Mothership.  Thanks to everyone who has shown up for my Qs this week….

    YHC dropped 2 kids at his University last week, hoping and praying that they will have experiences similar to his – the types of experiences that make one a Domer-for-life.  During the welcome weekend talks for the parents, much conversations  about the history of Notre Dame and the Holy Cross congregation.  YHC thought that would make a good topic for a Q.  So here we go…..

    First a (very flawed and poor) disclaimer.  I should be better at these by now.  Especially when we have an FNG in the fold (way to go, Calliope – rapidly taking over Top EH title from Triple Shift…).  Mosey off to the lawn in front of the museum.

    Warm Up

    Grass was long.  Very long.  Some questions about whether we should stop and look for Cowbell in the grass….

    • SSH x51 (PAX appropriately noted the relevance of this number for YHC)
    • Peter Parker x20
    • Plank Jack x20
    • Parker Peter x20

    Lets get to work…

    Presidential Pyramid

    Line up at Tree #1 (or Tree #0 as Woz and I refer to it).  We are doing a pyramid.  Each set recalls one president of the University.  Each set adds to what we’ve done before (i.e., do all of the exercises from previous sets then add the exercise for this set).

    • 5 Burpees for Blessed Father Basil Moreau, founder of the Holy Cross Congregation.  Run to first tree and back.
    • Add 10 Squats for Fr. Edward Sorin, founder of the University.  Run to second tree and back.
    • Add 15 Merkins for Fr. Andrew Morrisey.  Run to third tree and back.
    • Add 20 Crunchy Frogs for Fr. William Corby, chaplain of Irish Brigade in Civil War (and 2 time president of the University.  Run to fourth tree and back.
    • Add 25 Imperial Walkers for Fr. Thomas Walsh, president who oversaw rebuilding the University after the great Fire.  Run to fifth tree and back.
    • Add 30 Hello Dolly for Fr. John Dillon, entered the priesthood at age of 12, and served as president for one year during Civil War before dying prematurely of illness.  Run to sixth tree and back.

    Mosey to the Water Fountain to hydrate, then off to Lightpole #1.

    National Championship

    YHC takes a lot of flak for how long its been since the last ND National Championship.  The last one was 1988 (coincidentally, YHC’s senior year.)  30 years ago.  Sigh…

    Lets do a Route 88 with Bobby Hurleys  What’s that you ask?  A Route 66 but add 2 at each stop.

    • First Lightpole: BH x3
    • Second: BH x4
    • …
    • Eleventh: BH x13

    At completion, we’ve done 88 Bobby Hurleys.

    Top game of that year?  Notre Dame vs Miami.  Catholics vs Convicts.  What better way to remember the Catholics than with the Genuflect.  1:2 ratio of kneeldown/standup : lunge step.

    • 1 (4 count) kneel down/standup.  2 Lunge steps
    • 2 KD, 4 Lunge
    • 3 KD, 6 Lunge
    • …..

    In interest of time, YHC called it when clubhouse leader (#Tclaps for Outbreak) completed 10:20.  Most PAX were somewhere around iteration 7 or 8.

    Mosey to the Refinery.

    5 Pillars of Holy Cross Education

    Split PAX into 5 groups:

    • Box Jumps
    • Dips
    • Body Builders
    • Pull Ups
    • Merkins

    Rotate for 5 Iterations – one Iteration for each Pillar of a Holy Cross education.  Each iteration is a 60 second AMRAP.  30 second break between iterations to rotate and recover.

    • Iteration 1: Mind – Seeking understanding through the integration of faith and reason.
    • Iteration 2: Heart – Discerning our personal vocation in service to the Church and world.
    • Iteration 3: Zeal – Fueling the desire to offer our gifts for the good of all people.
    • Iteration 4: Family – Embracing Christian community as the context for lifelong formation.
    • Iteration 5: Hope – Trusting in the cross and God’s promise of the kingdom

    Mosey back to the Great Lawn.

    Mary

    Running low on time, but no Notre Dame workout will be complete without some Mary.  As PAX arrive at the lawn, join the circle and start LBC.  Once all PAX arrive, cadence starts and we finish with all LBC x25 together.

    COT

    Back at the flags, circle up for count-off, Name-o-Rama.  Welcome aboard Satchmo (he’s a musician, and an arborist).  Upcoming CSAUPs – talk to Da Parish if interested in Pelican Man duathalon.

    Intentions shared around the circle.  Sky Q – hear and answer them as you deem best for each of us.  Sweaty-ball-o-man to close with prayers.

    Thanks for the opportunity to Q, gentlemen!