After the Pax chose their rock, we moseyed to the football field, circled up and performed the following excercises, rinsed and repeated with a lap around the track after each set.
Thrusters – 20, Curls – 20, Triceps – 15
The pax then slow moseyed to the goal line on our side of the football field, and partnered up for the following:
Partner 1 sprinted approximately 50 yards and back while partner 2 did the following excerises with their rock. The partners switched after each exercise until completed.
Squat Thursters, Curls, Triceps, Low Slow Squats
We rinsed and repeated with the following exercises:
Goblet Squats, LBCs, Curls, Triceps
Once completed, the PAX circled up for some MARY to close the workout. Exercises completed were as follows:
We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.
The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.
Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.
In the morning when you rise unwillingly, let this thought be present- I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm? – The Meditations, Marcus Aurelius, Book 5.
This pretty much summed up my feelings on getting out of bed this morning, and also serves as a constant reminder as to why to do so on a regular basis. After all, was I put here to sleep?
After having an appropriate amount of fun at the game yesterday but having fallen victim to the bartender several times making my drinks a bit too strong, I was a little fuzzy, hence the counting.
Warmup:
SSHx20; Peter Parkerx14; Imperial Walkersx20; Grass Grabbersx14; Arm, Circlesx20; Windmillsx14 … or something like that.
The rules: We are all happy that our Saints vanquished Philly and some of its loud obnoxious fans (F3 brotherhood excluded, of course) from the Crescent City. During the workout, if someone gets a little excited about the Saints and wants to let everyone know how much they love their Saints, they are encouraged to yell out “WHO DAT”, at which point the PAX, regardless of whether they are carrying a rock (or boulder, like Triple Shift), will drop what they are doing – not on Hawg’s bare feet – and do 6 burpees to celebrate the margin of victory. All PAX are encouraged to support the Saints in this fashion throughout the workout whenever they feel it’s appropriate.
First St[WHO DAT!]ation:
And we were off. An unexpected but enjoyable part of the workout was the regular cheers of Who Dat! while I attempted to explain the next station. Well done.
Traverse the field, stopping at each tree to remember one of the Saints’ notable vanquished foes as follows. Bring your rock:
5 burpees for the Buccaneers; 10 curls for Carolina; 15 second count Al Gore for Atlanta; 20 Merkins for Minnesota; 25 Rows for the Rams; 30 Elf on the shelves for the Eagles. People’s chair /plank for 6, and then head back doing the same thing swapping out the Curls and Elves on the shelf due to some mumble chatter.
Second Station
Finish the job, like the Saints finished off the Eagles in the playoffs after beating them during the season as well.
11’s. Deadlift on one side, run 5 trees with the rock, and complete the movement with a clean and press.
Finale
Some quick abs, American Hammers w/ rockx10, Dying cockroachesx20 and lbc’sx20 oyo and Mosey quickly to flag to arrive right at 6:15.
We prayed for Terrabyte and Mathlete and their family, Brad Brechtel, and several other F3 brothers and friends of F3 brothers.
Total Who Dat Count: At least 10
Honored to lead this group. T-claps to all for all the Who Dats and Triple Shift for regularly choosing the meteor that hit Arizona for his rock and refusing to quit.
For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:
Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:
So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.
Warm-Up
SSH X 18…no make that 20.
Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.
Mountain Climbers X 25
Arm Circles X 10 (forwards and backwards)
The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.
Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…
Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…
Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…
Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…
You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.
The Thang
Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:
Curls X 250
Squats X 200
Rows X 150
Shoulder Presses X 100
Burpees X 50
One Pax member works while the other Pax member runs a 40-yard dash and back.
Cowbell and KimChi finished early rewarding all who finished 100 LBCs.
Post-Thang
The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).
Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).
Return Rock and mosey back to flag.
“We still have two minutes. On your six.”
Flutter Kicks X 20
Penguins X 25
“We still have 30 seconds. I paid for 45 minutes,” said Rev Sox
COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.
Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.
YHC has never been called a runner. He hates running. He has spent his life avoiding running and even walking of any significant distance. F3 came into his life and now he runs. YHC loves and hates F3.
YHC is also competitive, so when he saw the beatdown that the North Shore gave to South in last year’s Krazy Ivan, he was determined to help his brothers overcome the conquerors from the North. He may not run fast. He may not even be able to finish the Krazy Ivan, but YHC is going for it on January 19th.
So this week and next week’s Fight Club will run in preparation for the Krazy Ivan. A pax of four arrived ready for a good training run in the mist and fog with outside temps in the low 60s.
YHC gave the welcome, disclaimer, and led a short warm-up of 30 SSH, 10 Windmills, and 20 Peter Parkers.
The Pax went to the top of levee, and we ran 20 minutes to the west. War Eagle and Rev Sox traveled 1.9 miles out west and then back to the boxing statues while Hawg and Hokie Powkey traveled 1.75 out west and back. The highlight of the run occurred about 1/2 down the path when War Eagle barely missed stepping on a dead possum on the path. Since War Eagle is from Alabama, YHC expected him to collect the Possum and take it home for his little lady to cook up for dinner, but to YHC’s suprise, War Eagle left that good country meat on the path.
The Pax came in right at 6:15 for the count-off, name-o-rama, announcements, and prayer.
The PAX are all painfully aware of YHC’s deep love affair with the Irish, and all things related to Notre Dame. The PAX are also fond of pointing out the flaws in my beloved Irish – “What a cupcake schedule”, and “You should join a conference”. This year’s CFB Playoff offered the Irish another chance to silence the doubting PAX.
Returning from Dallas angry and a wee bit humbled, YHC asked the scheduled Rock City Q if he would be willing to give up his Q so the PAX could share in my pain. “Manbun” Hawg willingly agreed. So the PAX got to ring out 2018 with the Notre Dame Ladder of Despair.
Warm Up
Perhaps you are not already aware, but Clemson drummed the Irish in the Cotton Bowl by the score of 30-3. (YHC will happily discuss how the game was closer than that – but you’d have a hard time hearing him over the howls of outraged PAX).
Burpees, of course. 10x OYO. Repeat. Repeat. That’s 30 (for Clemson). 3 more (poor lonely 3 for ND).
SSH x30. 3 more burpees.
IW x30. 3 more burpees.
PP x30. 3 more burpees.
The Thang – The Ladder of Despair
Most PAX know that this was not ND’s first time getting blown out on the big New Year’s Day stage. But they may not understand the full depths of my despair. This morning, they will learn just how many consecutive times ND has gotten embarrassed this way. With a ladder. A ladder that calls out each of these games. How long will it take? How far back in time? Only YHC knows.
Game 1: 2018 Cotton Bowl. Clemson romps. 5 Burpees
Game 2: 2015 Fiesta Bowl. Ohio State destroys. add 10 Shoulder Presses
Game 3: 2012 National Championship. Alabama cruises. add 15 Curls
Game 4: 2006 Sugar Bowl. LSU crushes. add 20 Merkins
Game 5: 2002 Fiesta Bowl. Ohio State pancakes. add 25 Squats
Game 6: 2000 Fiesta Bowl. Oregon State thwacks. add 30 Rows
Game 7: 1995 Orange Bowl. Florida State trucks. add 35 Chest Presses
Game 8: 1994 Fiesta Bowl. Colorado routs. add 40 LBT
Fortunately for the PAX – the clock ran out, coinciding with the end of the streak. 1993 Cotton Bowl, ND romped over the Texas A&M Aggies. But now it was time to return the rocks. Final Tallies: 40 Burpees, 70 Presses, 90 Curls, 100 Merkins, 100 Squats, 90 Rows, 70 Chest Presses, 40 LBT. And worst of all – the cumulative scores of those 8 games? Foes: 304, Irish: 138. Average defeat of 38 – 17. Yikes.
Return to the flag for our COT. Count-off for 20 PAX. Nice showing, gang! (Even if the uptown members were too scared to show). Lots of upcoming stuff (Krazy Ivan, BR convergence, Mobile Spartan, Jackson Day race). Always exciting to hear all of the opportunities that PAX are pursuing. Remember – if you hear something you want to do, DO IT. Q IT. Talk it up with the PAX, you will almost certainly find someone to do it with you!
Thank you Rev, for taking us home with a thoughtful prayer, challenging us to be better men, better leaders, better followers into the New Year.
Thank you, as always, for the chance to lead you all.
Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game. A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, we brought it in for a “Who Dat on 3″…not quite the same coolness as Brees in the Dome but it helped get the juices flowing. Then a mosey to the usual field for a quick warmup of SSH, Arm Circles, Imperial Walkers, Windmills, and LS Squats.
Made our way to the rock pile to select a companion for the morning and over to the large field for some drills. First up would be a round of exercises paying homage to the Saints 11-2 record so far this season. What better way to celebrate the 11 wins than with 11’s! Here’s how it went:-Curl Press with rock (10-1)-Backpedal to parking bumpers (approx 15-20yds)-Hand Release Derkins w/feet on parking bumpers (1-10) -Lunge Walk back
Now we couldn’t forget about the 2 losses so in an effort to push ourselves to get stronger, we circled up for 2 minutes of Up-Downs. Might have been a bit ugly at the end but the PAX hung in there for a long two minutes.
Next up would be a “Heisman Run” giving a shout out to Mark Ingram and Cam Newton that would be taking the field later that night. In order to be considered for the Heisman Trophy, one must show superb running skills with the ball, maintain possession of the ball, and be fast. Using our rocks as footballs and making sure not to fumble, we warmed up with Squat Press x20 before tucking in the rock(ball) for a run weaving around the trees(defenders) and finishing with an endzone celebration of Squat Press x10. Then waited for the six with a wall con roca sit on the fence.
Still time for another circuit so this time we partnered up in a line for some “Boom and Zoom” to give props to our elite running backs, Ingram and Kamara. YHC assumed it was common knowledge that the talented duo is nicknamed “Boom and Zoom” but apparently he was wrong. After some heckling and discussion, we noted that to be a star running back you must be strong enough to keep from coughing up the ball and fast enough to gain yardage. Therefore PAX #1 stayed put for “Boom” curls AMRAP to work on the guns while PAX #2 “Zoom” ran around the tree and back (50yds total?) as the timer. We did this for approx 4-5 minutes with some grumbling from the peanut gallery after a few minutes in.
Two minute warning was approaching so we called an audible to keep rocks overhead as we made our way back to the rock pile. From there a mosey back to the flag, a few minutes of planking, concluded by a “Who Dat” plank/merkin circle.
COT included some lewd yet fitting nickname suggestions for our FNG but we landed on Piper…welcome! Also an announcement for Crazy Ivan race coming up in Jan. Prayer intentions for Brad Brechtel and for a good, safe, injury free football game tonight.
Thanks for letting me lead. Hopefully we’ll be 12-2 by the time anyone reads this. Who Dat!
Our friend F3 Bono from F3 ENC reached out to us a few months ago about an idea they were using at one of their AOs – Q vs. Q. The idea is simple, start with a five minute warm-up, then for the next 40 minutes two Qs battle it out to see who can deliver the best beatdown. Each Q gets 2 ten minute rounds to deliver the pain. It’s kind of like a dance off…actually it will be a dance of when it’s Rudy vs. Da Parish.
YHC thought Fight Club would be the obvious place to hold a competition like this, so I reached out to Rev Sox and we decided to do a trial run. The plan is to have a Q vs. Q battle at Fight Club on the last Wednesday of each month starting in 2019. Let’s get a couple of guys on the docket for 1/30/19.
Warm-up
Amnesia was voluntold for the warm-up: SSH x 30; Good Mornings x 10; Squats x 20 – All in cadence
Q vs. Q
YHC won roshambo and decided to go first. Being that it was the national day of mourning for George H.W. Bush, I decided to go with a tribute to #41, a man I think would have been all about what F3 is doing.
Round 1 – Hawgcycle
George H.W. Bush was the 43rd VP of the U.S. so in round one the plan was to complete 43 burpees:
14 burpees OYO
President Bush joined the Navy at 18, six months after the bombing of Pearl Harbor. During his time in WWII he piloted 58 missions.
Merkins x 18; Squat Jumps x 58
14 burpees OYO
He was awarded the Distinguished Flying Cross for his military service
Iron Cross (left leg) x 10; 5 burpees; Iron cross (right leg x 10); 5 burpees
After WWII he went to Yale where he became a cheerleader like his father and future son.
Mary Catherine’s x 10 (IC); 5 burpees
Flags are at half staff today – Hold a mission impossible for 41 seconds.
Round 1 – Rev Sox
Rev Sox informed us that he has always been self-conscious about his teeth. He was born missing 3 of them. Which JV responded with “I was born without any teeth.” Touché JV.
In hopes that we would all lose some teeth, Rev Sox had us do the tooth fairy up the steps. 2 merkins at each step all the way to the top for a total of 56 merkins. Bear crawl each landing. Then at the top, lunge walk to the other side and run back down. For the second iteration, we did 1 merkin at each step for a total of 28 merkins.
Round2 – Hawgcycle
Let’s move to the presidency. As H.W. famously promised “No new taxes” to start his presidency, YHC promised “No more burpees” to start round 2.
H.W was the 41st president, so the plan is to do 41 eight-count body builders during round 2.
14 eight-count body builders
The Cold War ended during 41’s presidency so we proceeded to tear down the wall by bear crawling to the top of the levee then doing 30 AMERICAN HAMMERS in cadence at the top. We bear crawled back down and did 20 Russian Dips at the bottom.
14 eight-count body builders
41 signed a trade agreement between the U.S., Canada, and Mexico famously known as NAFTA during his presidency. To commemorate this, we did Mexican Jumping Beans and Flutter Kicks – Canadians love flutter kicks.
Not enough time to do the final 13 body builders so YHC called an audible and had the pax do 13 burpees. I broke my promise just as President Bush did when he raised taxes. Sometimes circumstances call for it, right George?
Round 2 – Rev Sox
Rev Sox and I had a good friend, Charlie, pass away from cancer earlier this week. Charlie had his leg amputated earlier in the year and had been hoping to recover enough to walk the Crescent City Classic in April. Rev Sox is not what you would call a runner, but Charlie had convinced him to sign up for the Classic. In honor of Charlie, Rev Sox is now training for the Classic in April. Round 2 was dedicated to Charlie as we ran a 1 mile route along the levee.
NMM
JV and Amnesia were tasked with choosing a winner in the first F3NOLA Q vs. Q. They failed miserably as they called the battle a draw. Our hope was that a clear winner would be chosen before the COT and that man’s hand would be raised in victory just like at a boxing match. Well that didn’t work out. This appears to be a design flaw. Perhaps we should do the scoring anonymously online as they do in ENC.
I didn’t mention the Thousand Points of Light during the workout, but that is one of 41s more famous initiatives. I certainly think F3 falls perfectly in line with his vision. Americans taking the initiative to make our world a better place. In addition to the free daily workouts, there are other great things going on across the nation. Check out programs such as Speed for Need, Operation Sweet Tooth, the Darby Project, or F3 The Mission, just to name a handful.
TAP for the friends and family of Charlie. He was one of the most humble, unassuming men I have ever met. He endured a lot of pain and heartbreak in the last few years of his life, but he remained strong and continued to share his faith with a joyful heart and attitude. He will be missed by our community, but he has left a lasting impression on those that know him. Help us all to have the strength, joy, and faith that Charlie showed.
What a beautiful, cool, crisp day for football. Or at least to celebrate football. So 18 men gathered in the gloom at Pontiff Park in a celebration of Notre Dame’s undefeated season, Rockne style. OK, so maybe 1 man was celebrating Notre Dame’s perfect season, but that man was the Q (YHC) so he forced his opinions on everybody else. I know Rudy was with me in spirit. A quick disclaimer and off we go.
The Warm-Up:
SSH x 20 IC
Peter Parkers x 20 IC
Hill Billies x 20 IC
Plank Jacks x 20 IC
Arm Circles IC, 10 Forward, 10 Backwards
Windmills x 10 IC
Mountain Climbers x 20 IC
Grad a rock and head to the track.
The 12:
Notre Dame finished the 2018 season undefeated at 12-0. Our last undefeated season was 2012. Notre Dame was the only college football team to beat 12 FBS schools this season. And if we win 2 more games, we will win our 12th national championship. The Pax could hardly contain their excitement. Da Parrish and Bogey marveled at Notre Dame’s gauntlet of a schedule. Rev Sox and Hand-Granada were speechless. War Eagle knew it was coming, and did not show because he could not bear it. Hawg removed his shoes in homage. Mahatma was so inspired, he almost removed his Clemson orange t-shirt (but he didn’t…)
12 reps of each rock exercise to celebrate the 12 victories this year. 3 rounds to celebrate the #3 ranking.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Circle up for some Mary
LBC x 20 IC
Penguins x 20 IC
Flutter kicks x 20 IC
Dying cockroach x 20 IC
Hello Dolly x 20 IC
American Hammer x 20 IC
Finally, rock lunges with a twist x 10 IC.
The we returned our beloved rocks, and moseyed back to the flag.
High plank for 30 sec, left arm plank for 30 sec, right arm plank for 30 sec.
Left leg cross-over Merkins x 10, Right leg cross-over Merkins x 10.
Hamstring stretches for a cool down, and a strong finish.
Count off, name-o-rama, announcements, intentions, and a prayer. Hawg thoughtfully offered a prayer for Notre Dame to beat Clemson (at least I think that’s what he meant…)
Thanks for letting me lead. Here’s to a great season. Go Irish!
Walleye
