YHC turned 3 in F3 years on November 11th, but he forgot of this momentous day last month. Having his memory jogged a few days, his next Q at Whoppie on December 2nd was set as the day to celebrate. And there is no better way to celebrate one’s third anniversary with F3 than a workout fit for a three year old.
Warm-Up
SSH – 33
Peter Parkers – 20
Imperial Walkers – 20
Annies – 20
Batwings – 60 arm circles
Smurf jacks – 20
The Thang
Diego – the Pax moseyed a distance from the flag for a new Diego themed workout. The Pax needed to travel and for Diego’s animal rescue. On the way, the pax needed to travel to the flag by blending in with the animals in the area. Whatever animal name shouted out by the Q would be the exercise the Pax would need to do as they traveled to the flag. The Q alternated between calling out bear crawls, duck walk, alligator crawl, and crab walk.
Dora – standard Dora with 100 burpees, 200 LBCs, and 300 jump squats as one’s partner ran up and over the levee while the other knocked out the exercises
The End
The Alabama Motivator
Run – the Pax ran to the end of the bridge for a prayer of praise to the Creator for the beauty of His creation
Run – the Pax ran back to the flag for the Count-Off and Name-O-Rama
It’s been an incredible three years of F3 with the best friendships a man could ask for, physical testing like I never expected to be able to endure, strength for life’s journey outside of F3, and the endurance to push through pain and injury. Thank you men for three years!
YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.
5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.
Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:
SSH x 31
Hillbilly’s x 20
Abe Vigodas x 10
GG x 10
Bat wings
FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31
10 Burpees OYO
Mosey to the tool wall
Calf Raises IC x 30
Monkey Humpers IC x 30
10 Burpees OYO
Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:
The goal here was to get the Pax wet, then dirty. Mission accomplished…
Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
Run back to the grass and plank and wait for the six.
Rinse and Repeat x 3
10 Burpees OYO
Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…
From the Exicon: 1st and 10
Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.
Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):
Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
Rinse and Repeat with Left leg first IC x 10
Mosey to the open area of the practice track for some Mary:
Dying Cockroach IC x 30
Freddie Mercury IC x 10
Mosey back to the Shovel Flags
COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.
NMM
YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
Coffeteria was enjoyed by many at Cafe Navarre.
Thanks for allowing me to be part of such a great organization.
Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.
1.) SSHs x 20
2.) Windmills x 10
3.) Self Love x 10
4.) Imperial Walkers x 20
5.) Peter Parker, Parker Peter, MCs x 15
We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).
Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).
Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.
Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.
Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.
Round 5 – similar to round 3 except we did 10, 15, and 20 squats.
Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.
Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.
At some point during the workout, we saw a shooting star with a crescent moon in the backgound.
Round of Mary
We did the following in cadence:
1.) American Hammers x 20
2.) LBCs x 20
3.) Hello Dolly x 20
4.) Low Country Crabs x 10 (Yankee’s lead)
5.) Dying Cockroach x 20 (Hawgcycle’s lead)
COT
We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.
Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG
Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.
At 0530 the warm up began.
Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles
The Thang: 45 secs per exercise, 10 second rest between each.
Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,
After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.
3 total PAX, a beautiful moon, plenty of stars and mosquitos
Mambi, Pappa Smurf and I, Da Q.
Planted FLag, Warmups Mosey to the benches
Circuit 10x TIMER – Run Backwards up the levee from the bike path, 10 Merkins Step ups on the bench Dips on the Bench
After that – Run parallel on path, 4 count to 10 Drop and 1 pax calls exercise for 10 reps. Repeat back to the flag, for COT LBC, Penguins, Carolina Dry docks, Hand Release Pushups, Dying Cockroach, single leg wife pleasers,2 min plank
4 pax started their day off living right by posting at The View where a round robin Q took place. YHC led the warmup with SSH, Hillbillies and Bat Wings.
Papa Smurf took the Pax to the benches for Stations.
Station 1- step ups AMRAP
Station 2 – Incline merkins AMRAP
Station 3 – Crunchy Frog on bench AMRAP
Station 4 – Burpees x 20 – Timer
Rinse and Repeat
Door Dash brought the Ring of Fire.
Hold Al Gore with each pax doing jump squats x 10 going around twice
Hold plank position with each pax doing dive bombers x 10 going around twice.
YHC closed it out with Mental Fortitude:
SSH IC x 7 followed by 6 in silence – all pax must stop together or face penalty. Repeat x 3 with different numbers.
Penalty 1 – Burpees x 10
Penalty 2 – Merkins x 20
Penalty 3 – Burpees x 10
End with COT
NMM
During the ring of fire Papa Smurf asked about the SSH penalty thing, so YHC introduced it. Door Dash seemed to enjoy the penalties!
Papa Smurf threw the 20 burpees out there for stations, then said only do 10 in the second round. However, he still did 20, which pushed each pax to follow suit!
Papa Smurf mentioned he knew a couple that rode out Hurricane Laura in Lake Charles in a closet, but they were old, like 35 or 40…..😂
T- Claps to the Pax for pushing through together! Well done!
Our PAX honored with 4 new HIMs, some new to f3, one is an alum (Woodstock). Thanks to our raving fans Door Dash and Papa Smurf for reaching out to this crew. They are already a PAX to themselves lead by WingNut. We hope to see more of these guys.
Warmup – Bat wings @ 10 a piece on a 4 count, Hill Billies @ 15, Abe Vigodas @ 20 , Grass Grabbers @ 20
Start with some fun – @revsox showed us this game last week, you setup a target unknown to the PAX, then divied into two teams and kick baseballs one at a time around till you find the target and get your team’s ball into that target. We took this over the levee and back and down the bike path. It was fun and a good team game.
Now the beatdown – 11’s across the Bay of Pigs. Squats-Merkins, on last leg , 20 Rocky Balboas, every 2 squares.
BooBoo requested YHC to Q an upcoming Uptowner, so YHC checked the Q sheet only to discover that no one was scheduled to Q the View today. YHC took it upon himself to take the responsibility and lead our brother in a quality beatdown at the View to strengthen us for greater endurance for the Lord.
Warm-Up
Imperial Walkers – 20
Plank Jacks – 20
Grass grabbers – 20
Shoulder taps – 20
Smurf Jacks – 15
YHC threw a frisbee across the field while encouraging all to remember where it landed. YHC did not remember where it landed.
The Thang
Dips – the Pax moseyed to the top of the levee at the end of the concrete wall for some dips. Since there is a lack of space on the wall, the Pax split into two groups. Group one would do 20 dips while the other did 10 burpees, switch. 20 more dips, while the other did 20 merkins, switch.
Rarajipari – time to bring YHC’s favorite game to the View. The Pax kept the same two groups and each was tasked with kicking their softball to the end of the bridge and back. The first team to land their softball on the frisbee which YHC threw earlier in the beatdown wins. No thanks to YHC, his team with War Eagle and Papa Smurf cruised to a victory even though YHC ran about 100 yards past the frisbee while searching for it.
The Motivator – YHC led the Pax in the Birmingham Motivator. Not sure how to explain it, but it feels like you do 1,000 side straddle hops by the time the exercise is over.
Futility – the ultimate in F3 futility. Carry 5 large rocks from the lake shore to the top of levee. one. rock. at. a. time. Once all the Pax has each built their pile of 5 rocks, carry all 5 rocks back to the lack shore. one. rock. at. a time.
Rocking to the End – Curls with a rock 20 count, Shoulder press with a rock 10 count
7 Pax showed up at 45th & Erlander at 0530 to break in the new AO known as The Joy “of dry feet” at The View.
The Q welcomed folks on the street with a reminder of the 5 Core Principles of F3 ~ Always free ~ Open to ALL men ~ Help Outdoors (rain, shine, heat, humidty) ~ Peer led ~ Close with a COT and a reminder with the new AO starting on the street to be respectful of the neighbors who were still sleeping.
The warm up consisted of self love, arm circles, and Chinook… none of which were done in cadence so we could keep the noise level virtually non-existent on the street.
We then each grabbed two cinder blocks and did a farmers carry up the paved walkway to the top of the level so we could enjoy The View while still having dry feet 😉 Once on the top we spaced out for social distancing and to allow space to start our stack
Round 1 ~ Do a burpee, jump over the block, do another, repeat for 5 burpees
Round 2 ~ Repeat round 1 and now add 10 cross over merkins with one hand on cinderblock…. so left hand on block, right hand on ground, do a merkin for one; walk hands over block so right hand on ground and left hand on block, do a merkin for two; repeat for 10 merkins
Round 3 ~ Repeat round 2 with 5 burpees, 10 merkins plus add 15 curls
Round 4 ~ Repeat round 3 with 5 burpees, 10 merkins, 15 curls plus add 20 step ups with high knees (10 each leg alternating for a total of 20)
Round 7 ~ Top of the mountain ~ Repeat round 6 plus add 35 tricep presses
Round 8 ~ Coming back down… repeat round 6
Round 9 ~ Repeat round 5
Round 10 ~ Repeat round 4
As the Q realized he was over-ambitious in his stack & unstack quest and time was running out because he failed the group by designing and unrealistic stack and unstack in the allotted time; we farmer’s carried our blocks back down to the base at 45th and Erlanger for COT.
