Warm up: 5 Minutes
Wolfpack Mountain: 12 sets
Run the straight aways and completed the following sets at the flats.
Total: 60 Burpees, 120 Mercants, 180 Jump Squats, 240 LBC’s
Benches:
Football Up Downs:
Finished off with 5 football style up downs
Great effort from all who attended. Tough workout but a great way to lead us into the weekend!
Pre-Thang
After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks. Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 blocks at 19 lbs) from Tool and loaded them up onto Mahatma’s truck.
Meanwhile, on Sunday, Reluctant Yankee sent out Week 2 IronPax Challenge, which incorporates exercises with cinder blocks. What are the chances??? With many personal texts and mumblechatter convincing the Q to facilitate the challenge (a lot of passive aggressiveness), YHC finally decided to forgo his planned Q with the blocks and went with the challenge.
The Challenge
Thanks for many PAX help at 5 a.m. to mark the 25 yard distance and unloading all 32 blocks onto the field, YHC was able to start the disclaimer on time at 5:30 a.m. and off we go…. Unfortunately, YHC didn’t get enough blocks for the challenge. YHC underestimated his popularity… didn’t expect to see 34 PAX and thought 32 blocks were more than enough.
Actual Week 2 Iron Pax Challenge – accumulated Rep scoring
4 sets x 8 minutes – perform as many reps as possible in 8 minutes. After 25 reps, must run 25 yards out and back. Rinse and repeat until 8 minutes is up. Rest 2 minutes between sets.
Set 1 – Thrusters with cinder block
Set 2 – Curls with cinder block
Set 3 – KB Swings with cinder block
Set 4 – ManMaker with cinder block
Total Score = Set 1 Reps + Set 2 Reps + Set 3 Reps + Set 4 Reps
COT
Count-O-Rama 34 PAX, Name-O-Rama with one FNG & one PAX from Tallahassee, announcements, intentions. A record day at Birdcage with 34 PAX participating a heck of the challenge. Welcome Iron Horse (Tallahassee) and Sinner Bloq$ (FNG) because he’s a pastor working out with cinder blocks. How fitting???
NMM
T-Claps to everyone making the challenge possible at Birdcage. Tool – supplying the blocks. Mahatma-Ice – picking up the blocks with his truck. Yankee – measuring the 25 yard distance at 5 a.m. Hawgcycle, Candy Land, Gabrielle, Medulla, Angie’s List, Willie – help unloading off the truck to the field in the Gloom.
Thank You all again for the opportunity to facilitate the challenge. SYITG
King Kong
Standings – YHC didn’t get everyone’s reps because some modified the challenge, 4 PAX were using the 19 lbs blocks instead of the 28 lbs, or YHC just didn’t do a good job collecting everyone’s score. Whatever the reason, this is the list:
Rev-It – 325
Seaman -625
I Love You Man – 425
Douille – 375 (left early)
Iron Horse – 609
Angie’s List – 502
Bartman – 500
Gabrielle – 583
Willie – 558
Rev Sox – 468
Tinkles – 489
Medulla – 455
Quarter Pipe – 456
Mahatma-Ice – 805
Saban – 655
Sinner Bloq$ (FNG) – 655
Peaches – 475
Hawgcycle – 592
Reluctant Yankee – 445
El Wire – 505
Mariah – 495
Chiquita – 415
Candy Land – 325
I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas. There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the eminent meteor shower I knew the Pax may be distracted and I didn’t want to put too much excitement into one beatdown.
Warm up:
Mosey to row bars for 4 stations:
Black Snake from the row bars to the fountain. White Snake may be trademarked or perhaps it’s a shorter version of the Black Snake? We went full size. It’s a Indian Run though the runner weaves through the line. It took some coordination and a slower speed to maintain the proper spacing. Perhaps a nice addition to the line running options.
Benches at the fountain:
Progressive Burpee Run 1-5 increasing at each jogging man icon. Thinking of social activism would it be a bad idea if those jogging men were to be adorned with an F3 sticker? Hmm.
Mary on the golf course. Was to be our next star gazing opportunity but it was too dark, El Wire sharted, and there was a bird loudly dying in a tree so the mood just wasn’t right.
Two Column Indian Run to pull-up bars for 4 stations:
Free Run back to the flag. 1 minute of plank work to run out the clock.
Count off to 16, Name-o-Rama. Announcement about upcoming Saints Run for those not invited to be on the BRR team but like to run anyway. There will be a selfie opportunity with the new male Saintsation. Speaking of trying new things and men that dance, Colonel Mustard announced his try out for the 610 stompers and his appreciation of the well wishes from the Pax. On the serious side I offered thanks to God for the courage to try new things. Thanks for the opportunity to lead.
20 PAX posted for a introduction to the IronPax Challenge. I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker.
I got to the AO early to measure the horse shoe to make sure we could do it.
We spent 8 minutes reviewing correct form for the challenge.
The Challenge:
50 Airsquats, 40 BigBoi Situps, 30 Merkins, 20 Bonnie Clairs or Sister Mary Katherines and finally 10 Burpees
Seal it with a .25 lap. 2 laps around the Loyola Horseshoe.
Do that 4 times! ***Sorry to the PAX for the confusion here. I blew it and originally thought it was one lap but after the first PAX finished in 5.5 min I knew we were off and I spent about 90 seconds while the PAX were mid-beatdown trying to figure out the exact number.
Thanks for being good sports and trying to tackle this challenge.
Standings:
El Wire 27:23, Peppa 27:45, Pony Boy 28:15, GSpot 28:45, Flaming Lips 30:18, Bad Moon 30:45, Roots 31:36, Colonel Mustard 32:01, Bartman 32:07, REV-It 32:09, Quarterpipe 32:20, Saban 32:33, Chiquita 32:45, Angie’s List 33:54, Reluctant Yankee 34:12, Dean Wormer 34:29, Beiber 34:40, and KingKong 36:50 Mariah and Betty Crocker
I am absolutely going to bring this back in about a month. So we can A.) do it better bc we know what it is and B.) see if we can get any improvement
SEE YOU IN THE GLOOM!
RY
Birdcage crew was slightly smaller than recent days, but it was just the right size for this VQ. After taking some advice from Roots while standing around the flag I felt fully equipped to get this Q rolling. A standard disclaimer to an eager group of 16, and we rolled…Once we took off, the nerves of the VQ shook out and it was just another opportunity to push ourselves and leave this workout better than when we started. I couldn’t have been more excited and honored to Q.
A brief mosey followed by a warmup of…
SSH X 20 IC, Merkins X 10 IC, Mtn Climbers X 15 IC, Hillbilly X 15 IC, Windmill X 15 IC
Short mosey to our “track”, or driveway, for the Q where we started a “BLIMP Plus” Routine
Partner Up and Number off…
“Partner BLIMPS Plus Chase”
(5 Burpees, 10 Lunges, 15 Imp Walkers, 20 Merkins, 25 Plankjacks, 30 Squats X 2 with some jogs and sprints sprinkled in)
Round 1: Partner 1 completes reps while partner 2 waits, once #1 is finished he takes off for a jog around the driveway entry to the zoo. Partner 2 begins and when complete busts a sprint to where partner 1 currently is. When caught up, partner 1 begins second exercise. After 1st complete BLIMP, roles reverse. #2 goes first and jogs, #1 goes second and Sprints to catch up.
The six long sprints in between the “Sprint round” were a clutch addition to this routine.
After a 10 count we continued the combined reps and sprints routine.
Merkin IC X 10-Sprint 40Yds-LBC IC X 20-Jog 40 Yds
Wide Merk X 8 IC-Sprint 35 YDs-Penguins IC X 15-Jog 35 Yds
Diamond Merk X 6 IC-Sprint 30 YDs-Superman X 10 (Cadence=Up/Down “1”)-Jog 30 yds
Next was some bench work oyo to catch our breath from the anaerobic blast of repeated sprints.
10 LL Power Ups oyo
10 RL Power Ups oyo
10 Dips oyo
8 LL Power Ups oyo
8 RL Power Ups oyo
8 Dips oyo
6…
6…
6…
Mosey to Oak Alley
Whole group-Progression Sprints @ 40 yds X 3…Finish Strong!
Jog to the Flag for COT and Counterama, Namearama, Announcements, BOM and Prayer!
Thanks to all PAX for their effort in this Beatdown. Great job.
Does a back blast need to be timely? Just needs to prove we did something.
In every circle we talk about getting better, pushing ourselves and each other to get better. To be better husbands, fathers, and leaders. I hear it all the time. It’s great, Leadership is aspirational! But it also requires action towards that end. Without action is is just a platitude.
I’m a Michigan man and over the last week I’ve been bothered by the OSU situation. The dust has yet to settle and this is probably today’s cherry on our national discourse. But I’m disappointed in the failure of leadership to hold to a principle and make something happen. When I look at the pax of F3 I see great things, and I have renewed hope.
Yankee was being a little self critical about the long email he sent out the night before. Long or short I love the emails. F3 just doesn’t happen, guys step up and make things happens quietly and in the greatest of ways. Every AO has a guy keeping the schedule going, they just do it and don’t make a big deal about. In the last email Yankee reiterated what I have been hearing around the flag for a few weeks now. If people want a new AO, step up, dedicate yourself to Qing it and it will happen. Step up and take action. Enough of the pontification…
Started with standard circle, with arm circles reverse and forward, did some peter parkers, burpees and moseyed to the mountain.
Started on level 2, on that gloomy muggy day. We lunged up the inclines, dashed (faster than a mosey slower than a sprint) to the turn where we did 15 Mericans. Rinse and repeat all the way to the top.
At the top we did BLIMPS but with a 1 level down lap in between each exercise.
Down the chute to the benches for some dips, decline Mericans, and some more dips.
Mosey over to the softest grass for some call out Mary (Russian Twist, Hello Dollys, Pickle Pounders, and something else to round out the time.
Finished at the flag on time with a sweaty ball of man.
Workout Log Sat – 8/3/2018
18 men showed up well rested with normal Sat expectations for a good sweat….and the hint that gloves were recommended!
Quick disclaimer – off for a mosey to our playground.
Circle Up for WarmUp – keep is simple all in cadence x 16 4 count
Michael Phelps
SSH
Quarter Lung L & R
Mnt Climber
Shoulder Taps
Head to the parking lot: Tool was kind enough to load his sleigh with a “present” for each one of us: Full Cinder block weighing 28# and a 1/2 @ 18#.
Return to the playground: Instruction for our Christmas Tree Workout given – as expected there was plenty of chirping but Q was able to get the idea across – A Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge: Start with exercise#1, then repeat #1 and add #2, then repeat #1, #2 and add #3 then repeat 1, 2, 3, and add #4……repeating and adding until you get through that last exercise.
ALL to be completed while carrying, lifting or moving block present.
#1-run approx 100 yards – NOTE because this was to be repeated Q instructed PAX to simply run the entire playground there and back and then start #2. From that point #1 would only be have the playground there and back.
#2- 10 one arm crossover push ups – up and over block (5 ea arm)
#3-15 complex V-ups (with block in hand lift to a left leg V up then Right leg V up then both leg V up
#4 – 10 box jumps (using the benches across the street) or 10 each leg step up
#5 – 10 Block Jacks – Q did a very spastic 1st demo but recovered to ensure everyone got the right idea.
#6 – 10 Over head Squat Press
#7 – 12 Rock Burpees – complete a Burpee then grab your rock to finish of with an overhead jump press
Those that finished early were encouraged to do another round of all, excluding #1 – PAX got a 1 minute active recovery as we broke up into teams of 2.
Line up with partner –
Event #1
Pax 1 Farmer carried blocks out approx. 30 yards while Pax 2 did 3 Burpees then Bear Crawled out to retrieve blocks with a farmer carry back while Pax 1 did 3 burpees and Bear Crawled. Once back each Pax with block over head ran to the opposite end of the playground (approx 100 yards).
Event #2 (Pax 1 became 2 and 2 became 1)
Pax 1 would Kong Block out (Kong is a lowland gorilla movement of reaching out with hands pressing on the ground to move both feet up to a parallel position with hands). Then complete 3 Burpees and Kong Block back. To create separation Pax 2 would 1st do 3 Burpees and follow Kong Blocking out – also returning in the same Kong Block movement. Once both PAX had completed the 1st run now PAX 1 would farmer carry both blocks 5o yards out – while PAX 2 did 3 Burpees then Bear Crawled out to retrieve blocks. PAX 1 drop blocks a the 50 yard mark completed 3 Burpees and Bear Crawled back.
1 minute active recovery while circling up for some upper body and core work
10 seconds rest in between each movement below:
Block Curls x 20 4 count
Bent Over Row x 30 4 count
Over Head Press x 15 4 count
Block Curls x 15 4 count
B-O Row x 25 4 count
Front Raises x 15 4 count
On our 6:
Right arm block balance with legs lifted in flutter kick position x 30 seconds
Left arm block balance with legs lifted in flutter kick position x 30 seconds
Block Press with flutter kick x 20 4 count
LBC with rock x 20 4 count
Recover – time to return our blocks F3 ruck style – 2 lines – blocks overhead Q to call for right to left transition back to over head. – After loading the blocks – Q recognized there was still 2 minutes of FUN time left – mosey with PAX over to the far side of the playground – quick suggestions that we could all carry the burden of someone of something on our shoulders as we gave our all in one last push of physical output – Sprint 100 yards across the field – I can honestly say that although there was some initial grumbling EACH PAX gave this effort 100% finishing strong – although all of us a distant 2nd to Disclaimer – who by the way runs a FREE sprint workout each Sat after our F3 group finishes.
Back to the flag – Count Off
Announcements
Add on – F3 inspires leadership – each PAX encouraged to sign up to Q workouts – Challenged to commit to 1 per month.
Intentions
Prayer of Thanksgiving
Q requested a 1-2-3: F3 breakoff – much appreciated. Thank you for the opportunity to lead this Sat workout!
So many directions that a Q can take that sometimes it’s hard to pick just one. With some late night pondering though I couldn’t pass up the opportunity of 8118. Has there ever been a palindromic beatdown in the history of F3? Does the Pax know what a palindrome is? Does the QIC know that numbers really aren’t palindromes? Is drinking a Rockstar and going for a 7 mile run at 10pm a good idea? Is drinking a Rockstar and…… ever a good idea? Having exhausted myself I knew I needed a workout where the Pax could just do their thing.
Mosey over to the zoo parking lot for a warm up:
Mosey to the Audubon statue for some stretching and a little Q&A. As Rudy was not with us I had to scan the crowd to find the next most likely PAX to appear on Jeopardy and my eyes settled on JV. ‘What is a palindrome?’ Some under the breath musings about Elba and Canals hinted at the answer. ‘Why does that matter today?’ Nip Tuck nailed it, ‘8118’.
The Thang:
Not much was said from this point on. Perhaps some disbelief or just boredom. There wasn’t an official time goal but we did run out of time with most still on the course. Congrats to Beiber, Pony Boy, Mahatma, El Wire, G Spot, Peppa, Swamp Cock plus maybe others who finished the 8 laps.
Mosey back to the flag. Count off and namorama. Intentions for Rudy’s sister and a couple of Roots’ friends who are ill. An official uptown H8 may be something to consider.
Full of nerves for my VQ, I woke up before my alarm even went off and decided to head out for the park. I was the first one there beside one unfamiliar face in a F3 shirt wandering around the park entrance. I quickly learned he was Snowflake from F3 Greensboro, NC and was looking for the AO. FYI they have 30 workouts per week in Greensboro. The PAX started to role in and we quickly determined we had 3 FNG’s today, one EH’d by Triple-Shift and the other by YHC, and a third had a shady story that he had been to F3 on the Northsore one time before, a long time ago, but did not remember his F3 name…Sure! Disclaimer was given and we were off.
Mosey towards Walnut St. Circle up at corner of park for quick warm up.
SSH x20, Arm Circ. Fwd/Bwd x20 each, Hillbillies x20
Short Mosey to the Neutral Ground, as we call it Uptown.
THANG 1: F3 NOLA Uptown Shameless Self Promotion – Medulla Style
On St. Charles Neutral Ground – Run down neutral ground with B.L.I.M.P.S. workout at each intersection – Medulla Style – Being that YHC is usually the SIX of this speedy, run loving PAX, this would come to be the theme of this workout. Count was modified: 6-Burpees, 12-Lunges, 18-Imperial Walkers 24-Merkins, 30-Plank Jacks, 36-Squats
20 Count by Da Parish
Mosey to the Wolf Pack Mountain
THANG 2: Dirty MacDulla Mountain – SIX Levels of Beat Down
Had PAX line up in 2 lines – NOT a chance in hell we Indian Run Up!
Bear Crawl Indian Run – last guy does 6 Merkins before running to front, Up to level 2
2nd level – 12 Merkins IC, 12 Squats, 12 Rower Situps – Basketball slide up to level 3
3rd level – 12 King Kongs, 12 Bobby Hurleys, 12 Rower Situps – Karaoka(sp??) up to level 4
4th level – 12 R Hand Staggered Merkins, 12 Low-Slow squats, 12 Rower Situps – Backwards run to level 5
5th level – 12 LHand Staggered Merkins, 12 Low-Slow Jump Squats, 12 Rower Situps – Prisoner run to level 6
6th level – 12 Floyd Mayweathers, 12 Lunges, 12 Rower Situps – Run to top
Top Of the Mountain – 12 Merkins, 12 Squats, 12 Rower Situps
Willie – 20 count — Enjoy the View Boys!
THANG 3: A Little Mary at the Top of the Mountain & Bench Work
Dying Roach, x 15 Real Freddie Mercury x 15
Mosey down stairs to benches.
Dips x 15 , incline Merkin x 15, Dips x 15
Mosey to flag
Count-O-rama 23 PAX, Name-O-Rama- 3FNG’s
Announcements, a few Special Intentions and Closed with a still out of breath Prayer.
NMM
Almost 6 months to the day was my first F3 workout. I was pretty close to the heaviest I had ever been in my life, had just been to a shitty “healthy patient” doctor visit where I was told I was fat, and my BP was really high. I knew I had to do something to change this downward trend. My first workout was a WPM, that followed a HNJ Men’s Club Board meeting the night before, where Angies List put on the hard EH. Earily similar for my VQ, another WPM following a HNJ Men’s Club Board meeting. Huge difference, about 30 lbs lighter, much healthier, BP is back to normal, and I wasn’t already winded after the 20 SSH in warm-up. I can’t thank all you guys enough for motivating me everyday to get out there and grind it out in the gloom. I know I could not have done this on my own. I still modify but I’m not ALWAYS the SIX anymore!
Welcome back Three-Way (Kotter) Glad to have you back after a month away this summer. Hope to see you out there more often.
Glad to have have Snowflake from F3 Greensboro, NC join us today. Come back anytime!
Angies List – Posted his F3 workout from the beach in Cozumel…I hope you didn’t re-injure your Labia!
Welcome to our 3 FNG’s
Dean Wormer – He is the Dean of Students at Holy Name – Dean’s name from Animal House
Amnesia – PAX who couldn’t remember his Northshore name – Northshore – help us figure out who this guy is. All I can remember is he was like 28 and had big sideburns.
Flying J – He was wearing a Bucky’s Truck Stop shirt.
Some munblechatter that these were probably not the greatest names, but when pressed to make final decisions YHC’s brain was still a bit oxygen deprived and just wanted to finish this up.
Thank you all again for the opportunity to lead, it was awesome!
SYITG!
So after a last minute exit from Chowdah for his VQ, YHC decided to step up and take the Q. After planting the shovel flag in what was unusually hard dirt and the usual disclaimer, we were off.
Mosey to the Kick-Ball Field in front of Audubon Zoo for Warm-Up:
Next, short mosey to Soccer Field for:
This was so fun, Rinse and Repeat!
Mosey to Shelter for:
Now you know why YHC decided to modify the merkins and squats out of the B.O.M.B.S. You’re welcome PAX!
Now the above routine seems pretty straightforward and not that difficult. Apparently not with 90 degree heat and what seemed like 110% humidity. The Cooper should be renamed the Mumblechatter-Killer because it was pretty quiet amongst the PAX once we really got going.
As we continued in our endeavor to get to the end of this never-ending routine, YHC realized not all the PAX would have time to complete. So, modify! YHC decided to announce that we would call it when the PAX leaders (I’m looking at you Douille, El Wire, Mariah and a few others) finished all their rounds. Apparently, those same leaders misheard me and thought YHC said we would finish when they completed their CURRENT round. You can imagine my amazement when I pulled into the shelter with a group of PAX waiting for YHC for the next THANG. Of course, I quickly explained that we still had several minutes to go and let’s get to it. Que collective groan. Off we went for more rounds! Lucky for the PAX we did run out of time so YHC called it. That Cooper was something else.
Mosey back to the Flag for Count-Off, Name-o-rama, Announcements, Intentions and Prayer. Special thanks to all who attended and helped put on the F2 Picnic on Saturday. A great F2 event.
Thanks PAX for letting me lead! What a great group of #HIM.
