F3 New Orleans

Tag: Rev Sox

  • Rivertown welcomes you to Fight Club

    Damn I just typed out the whole BB and it erased when I tried to publish a picture that wouldn’t work – it was a great pic too – it is the City of Kenner logo but it says Kenna Brah!  Oh well.

    All of my cool anecdotes and funny little interjections will no make it to this final bb – I am too annoyed and angry that it got deleted!

    So I left the house at 440 for  the beatdown in Rivertown.  Had every intention of scoping out some cool spots by posting at Fight Club during the last few weeks but the 30 min drive dissuaded me.   I got to the AO at 510 so I could hunt out some good spots.

    Once the PAX of 3 arrived it was time for the beatdown.  We skipped the mosey and got straight to work.  SSH x 20.  Then I was like hey we need some publicity so we moved over to the street.  Imperial Walker Squats x 20, Mtn Climbers x 20, and Low Slow Squats with all 3 F3 logos showing to the road.

    Then we moseyed to the Octoberfest parking lot in Rivertown.  Rev Sox insists that they still have Oktoberfest in Rivertown – and he is correct- although what do crepes have to do with Oktoberfest?

    Real Oktoberfest in NOLA is here https://oktoberfestnola.com/

    You are too late if you wanted to hit the 4 hour Oktoberfest in Rivertown last Friday.  https://www.crepesalacartnola.com/event/1012-kenner-rivertowns-oktoberfest/

    I am sure it is just as good as the one on Bayou St John that has several hundred people every night of the weekend for the month of October.

    In the parking lot we did a BLIMP suicide.  Run to the lamp and back – then do Burpees, Lunges (each leg), Imp Walks, Merks and Plank Jacks.  Increasing the number.

    Then we moseyd to a restaurant and used their benches to do Step Ups each leg x 20, Dips x 2o , and Bulgarian Split Lunges each leg x 20.

    Then we mosey’d back to Fight Club down main St.  Each light post we did 5 bonnie blairs (both legs equal one).  We did a total of 45 Bonnie Blairs.

    Back at LaSalle Landing – we did a AMRAP loop.  One PAX runs up the stairs across the levee and down the stairs while the 2 waiting PAX AMRAP an exericse of the last guys choice.

    We did plank punches, american hammers, low country crab, squats, dying roach, flutters, shoulder taps, peter parkers and one other thing I can’t remember for 3 rounds.

    Then we did a bear crawl up the stairs across the levee and down the stairs – face down.  This made REV SoX nervous but he didn’t get hurt.

    Then we did tooth fairy merks up the stairs –there are 27.  Could have done an escalator at some point but we decided not to.

    Then we did 5 boo boo burpees just to do them-bc I promised them.

    Closed with a little Mary.  We did LBCs x 30, Dying Bugs x 25, Leg Presses x 20, and Iron Cross x 15.

    Time was called.

    We did a COT – prayed the Gulf Coast of Florida.  Hope to help in the near future.

    This is a great AO we just need help getting the word out to the Sad Clowns of the Ridge and Kenner Brah!

     

  • Grab Your Long Underwear!

    YHC walked out of his house this morning at 5:12am to a wonderful feeling of 64 degree temps with low humidity. It was amazing and felt like the F3 mornings he remembered from the days when he was an F3 novice. No theme or story for this morning’s workout, just a lot of reps with rocks.

    Warm-Up

    SSH -27 (for the Yankees who will suffer through another off-season with only 27 championships)

    Arm Circles – 10 forward and 10 backwards

    Hillbillies – 20

    Parker Peters – 20

    Annies – 20

    Windmills – 10

    Route 66

    We grabbed our rocks and strolled over to the tree line across the field and next to the parking lot. Since there is a perfect line of 11 trees, it made the ideal spots for Route 66. We did one rep at the first tree and added one rep at each tree, so we would finish with 11 reps at the final tree for a total of 66 reps.

    Round One – 66 triceps extensions

    Round Two – 66 shoulder presses

    Triple Nickel

    The key to this workout is the number 5, hence the name.

    5 curls

    lunge walk 5 steps with each leg

    5 rows

    lunge walk 5 steps with each leg

    5 Low slow squats

    Rinse and Repeat

    Fence Sitting

    YHC wasn’t sure what to do next, so he led the pax over to the fence for the tennis courts. We did some fence sitting together. We sat until YHC’s legs began to burn and then did 20 curls together. Stand up and shake the legs out. Repeat and end with 20 rows.

    Head to Toe

    Circle up for a series of rock exercises. The rock will start high and slowly get closer to the ground with each set. The key is to never put the rock down until we get on our backs for the push-ups.

    18 – shoulder press

    18 – curls

    18 – low slow squats

    18 – rows

    18 – push-ups

    Repeat the same with rep counts of 9 and then once more with rep counts of 5.

    Mary

    20 – American Hammer

    20 – Wife Pleasers

    Get out of the cold and inside for some Hot Coffee to warm-up

    Count off, name-o-rama, announcements, and intentions with a closing prayer in our not-so-sweaty ball of man

    thanks for the privilege to lead,

    Rev Sox

  • The Journey to 28

    The Journey to 28

    This morning is the beginning of a momentous journey for all baseball fans as the New York Yankees begin their quest for their 28th World Series Championship. To cheer on the Yankees, YHC tried to bring out the Yankee spirit among this morning’s PAX at the Fight Club. Following the disclaimer and a short mosey, we began with a standard warm-up

    The Warm-Up

    Imperial Walker – 27 (We started as the evil empire.)

    Annies – 20

    Windmills – 20

    Low Slow Squats – 20

    Noah’s Ark

    The PAX ran a big lap up the levee ramp and down the steps back to the starting point. YHC then introduced a new exercise inspired by the Rev in his name. The PAX will now imagine that we are each fulfilling the role of Noah and trying to get the animals and our children away from the flood waters and up to higher ground on the levee (New Orlean’s ineffective ark). The PAX will climb the levee by going up the fight set of steps and then across the grass while doing the bear crawl to the steps on the other side. After going up the next few steps, the PAX will cross the grass back to the other side while doing the crab walk. Up a few more steps and back over doing the monkey hop. Up the last few steps and back over while doing the boo boo baby. (See the picture if you have never been to La Salle Landing to get some idea of what YHC is talking about)

    Now that the PAX is at the top of the levee, YHC informed them that there is a rare reading in the Hebrew text of the story of Noah’s Ark. Jack and his three sons Jack, Jack, and Jack all fartsacked onto the ark and Noah threw them out to splash in the waves and drown. The PAX will now play the role of the Jacks as we descend the levee. This time the PAX will go down a level, stop in the middle as they cross to the other side for 20 smurf jacks. They will continue to go down the levee and stop at each level for 20 plank jacks, 20 chilly jacks, and 20 jumping jacks.

    The Intermission

    YHC killed some time with a 20 count of Rocky Balboas and 20 dips.

    Deconstructed Burpees

    The PAX started at the bottom of the levee (away from the steps) for a few deconstructed burpees. The PAX did 28 merkins on the bottom of the levee and ran up and over levee for 28 jump squats on the bottom of the other side. Two more rounds of 18 merkins and jump squats, followed by 8 merkins and jump squats. The 8 is in honor of Yogi Berra. Yogi is the greatest Yankee ever with a record of 10 World Series championships and the king of quotes. 8 is also the only Yankee number retired twice as it was also worn by the legendary Bill Dickey.

    Mary

    The PAX triangled up to end with a little Mary.

    Wife Pleasers – 20

    Penguins – 20

    American Hammer – 20

    Dying Cockroach – 20

    Flutterkicks – 10

    O Dolly – 10

    The Conclusion

    Count off, Name-o-rama, announcement, and intentions. Thanks River Ridge Bros for coming out this morning for a beatdown and for putting up with my Yankee fandom (it’s not as bad as Rudy’s Notre Dame obsession).

  • Who me?

    After learning yours truly had the Q at 5:28am…

    Disclaimer

    Warm up : SSHx35/IWx20/ACx10f&10b/MCx20

    The Thang…

    Bear Crawl around Triangle of Trees(30yds)/Goblet Squatsx20 w rock.                                                          Lunge Walk around ToT’s/Squat Pressx20 w rock.                                                                                                Burpeesx10 at each Tree/Goblet Squatsx20 w rock.

    All with Rocks: Buddy sit upsx30 each man/Slow curlsx20/Slow Rowsx20/Stepupsx20(alt leg)/Slow Shoul. Pressx20/Slow curlsx15/Slow BBCL’s(ball buster core lifts)x15/Slow rowsx15/Buddy sit upsx20 each man

    A little change of scenery(and a 20 yd mosey…this is the uptowner, correct)

    Peoples Chair-1 min…last 20 sec rock overhead/Peoples chair-30sec…last 10sec rock overhead/Peter Parkerx20/Parker Peterx20

    Got to do a little running – 61 yd sprintx2

    Mary – LBC’sx35/Slow H. Dollyx20

    CO/NOR/Intentions/Prayer

  • 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.

  • F3 Mobile Launch – Saving the Best for Last

    Four New Orleans Pax descended upon Mobile as the final round of guest Qs.  Here was our line-up:

    Gabrielle – A beast of a man.  He’s helped lead an Uptown resurgence as those around him strive to achieve similar looking biceps.

    Jingle Vader – The name says it all.  A stalwart of F3 New Orleans.  No one has attended more workouts than this High-Impact Man.

    Rev Sox – A long time hold-out, but ever since he was finally coerced into posting at an F3 workout he’s been afire.  He is single-handedly responsible for bringing F3 back to America’s City.

    YHC – Unfortunately, I’ve really let myself go.  I don’t even own shoes anymore.  If only the Men of Mobile (MOMs) could have seen me in my heyday.

    Just before 0700 we introduced ourselves to our 3 native cohorts, YHC provided the disclaimer and we were off on a short exploration of this great AO.  I can’t say that we rode into Mobile with all the fury and fight of the Four Horseman that Grantland Rice made famous, but I can say that the two jogging stroller moms did peer once or twice at the bewildering panorama spread on the green plain below.  (Shout out to Rudy).

    Warm-up

    The Mobilites are on their own next week so YHC spent a little time going over how to count and then gave them the opportunity to lead some exercises in cadence.

    SSH x 10 (YHC); SSH x 10 (Plunge); Imperial Walkers x 10 (Sludge); Squats x 10 (Boots);

    Then we talked about saying recover when it’s time to get up…and if you want everyone to stay in plank, don’t say recover:  Peter Parkers x 15; Plank Jacks x 15; Parker Peters x 15…recover.

    Then we went over some different types of cadences:

    Tempo Merkins x 15 (3 counts down – 1 count up); 8 count Body Builders* x 10; Jack Webb (2-count cadence) up to 10.

    *I totally fouled up the body builders.  I knew I had the merkin and plank jack backwards after the first one, but I owned it and kept trucking with supreme confidence, as if I this were the way they are supposed to be done.  Fortunately, I brought along 3 men from New Orleans that were all quick to point out I was wrong.

    The Thang

    The Q was passed to Rev Sox.  During our two and a half hour planning session the night before, we had decided Rev Sox would Q some 11s.  However, during introductions, we learned the Mobilenniums had already done 11s.  Not to be deterred, we flipped to Appendix E of our game plan and chose plan C.3 – Global Warming.

    All pax in a circle holding an Al Gore.  Pax #1 starts 5 burpees.  When he gets to burpee #3, the pax to his right starts 5 burpees, so on and so forth around the circle twice.

    We then moseyed to one of many open fields where there were some benches.  Chong-Li delivered an epic beatdown during the New Orleans launch almost 4 years ago that included something we named the Red Hot Chili Pepper.  He did it under the I-610 overpass in City Park, I assume because he saw a bunch of tables and benches there.  1) Who would think that people would want to picnic under an interstate overpass? 2) Who would want to work out on abandoned picnic tables covered in bird feces?  Fun fact:  It’s been 4 years since the New Orleans Pax have worked out under that overpass.

    This was a modified version of the original Chili Pepper (in cadence).

    Channing Tatums x 16; Decline Merkins x 8; Tatum Channings x 16; Incline Merkins x 8;

    Channing Tatums x 12; Decline Merkins x 6; Tatum Channings x 12; Incline Merkins x 6;

    Channing Tatums x 8; Decline Merkins x 4; Tatum Channings x 8; Incline Merkins x 4;

    Channing Tatums x 4; Decline Merkins x 2; Tatum Channings x 4; Incline Merkins x 2

    Then it was on to the middle of the field where we circled up for half of a Dirty MacDeuce.

    JV on Q – Nolan Ryans (left hand down) x 12; dying cock roaches x 12; Bobby Hurleys x 12 – 1 lap.

    Gabrielle on Q – Arm Circles (6 forward, 6 back); Flutter Kicks x 12; Squat Jacks x 12

    This left us just enough time to play a little F3 Ultimate.  On each change of possession, the team losing possession must do 2 merkins, play doesn’t stop until someone scores.  Team that gets scored upon must do 5 burpees and sprint to the other end of the field.  YHC picked teams as I paired myself with the 3 Mobilesexuals.  I chose well as we thrashed the New Orleanians, scoring 3 times in about 4 minutes.  One might say we won because we outnumbered them 4 to 3, but I’m pretty sure we won because Plunge was on our team.  He may have been able to beat us 1 on 6.

    That was it.  We gathered our flip flops and headed back to the flag, arriving a couple of minutes late…Don’t ever let that happen again.    We enjoyed COT and then headed out for coffeeteeria.

    Naked Man Moleskin

    • Thanks to F3 Mobile for inviting us to take part in their launch.  We all thoroughly enjoyed getting to know these men.  I don’t know about the rest of Mobile, but these three guys are top notch.  They are going to do some great things in this city.
    • Rev Sox, who hasn’t been to a Saturday workout since his FNG posting felt like he was working out in the middle of the day with the 0700 start.  It’s much brighter at 0700 than 0530.
    • I was more than thrilled to see Boots’ choice of footwear.  Shoes may be the standard F3 attire, but who says that’s right?
    • Mobile is set up for success with both the AO and the coffee shop.  The AO has a ton of potential.  I didn’t see a place to do pull-ups, so someone may need to take that into their own hands and provide a solution.  Not a lot of inclines either, so you may need to get creative there, but there are tons of open fields, a pavilion, benches, etc.  The coffee shop was a local spot and had plenty of room.  It also had a stage, which opens up lots of possibilities.

  • Maupin Hero WOD at The Uptowner

    Such a late backblast…I’ll try to remember what happened.

    Hawqcycle was on the Q schedule, but, was out of town for the BRR and suggested I take it. So I did.

    Warm-up, IC:

    • SSH x 20
    • Windmills x 15
    • Mountain climbers x 10
    • Peter Parkers x 10

    Mosey to the track, where we began the Maupin Hero WOD, which consists of 4 rounds of the following:

    • Run 800 meters
    • 49 merkins
    • 49 Big Boy sit-ups
    • 49 air squats

    We had 4 “official” finishers before the time ran out. Thanks for letting me VQ again! Still not sure if it counts. One of these days I will create an actual workout!

     

     

  • Round #2 – A Step Up

    Likely that it was actually a step down, or a step back, but nonetheless three men met in the early morning gloom of Kenner-brah and this is what went down.

    Warm-up

    YHC gave the disclaimer and we proceeded on a warm-up lap, passing by the police station, up the levee ramp, and back down the steps to the SF.

    SSH x 30; Hillbillies x 20; Windmills x 15; Peter Parker x 20; Copperhead Squats x 20.

    A lap up the stairs and down the other side and we were ready for…

    The Thang

    Given the venue, I decided to modify the Jack Web, by adding some punches.  I renamed it the Jack Johnson in honor of the man who became the first African-American Heavyweight Champion of the World in 1908.  We definitely have race issues in this country now, but it’s got to be better than when Jack was fighting.  Here’s what they say the NY Times wrote about him before the fight:  “If the black man wins, thousands and thousands of his ignorant brothers will misinterpret his victory as justifying claims to much more than mere physical equality with their white neighbors.”  Wow New York Times.  It appears that he ended up being arrested on some suspiciously racist laws and was just recently pardoned posthumously by President Trump.

    Just as we started the Jack Johnson a plane flew overhead….Time for a Sudden Flight Change.  Sometimes life doesn’t go as planned.  Things happen and you have to suck it up and roll with it.  During this workout we had to do 5 burpees every time a plane flew overhead.  Since the AO is located directly south of the airport, you can imagine how many times this occurred.  Well, whatever you are thinking you are probably wrong.  This one time is the only time we did sudden flight change burpees.  Either the flight patterns were kind to us today, or I wasn’t paying close enough attention.

    The Jack Johnson:  1 Merkin, 1 left-right combo, 1 victory shoulder press; repeat with two reps of each escalating until maxing out with a set of 10 reps of each.

    Proceed to the ledge:

    Channing Tatums* x 20; Decline Merkins x 7; Tatum Channings x 20; Incline Merkins x 7

    *Keeping with the theme of the AO, in addition to starring in Step Up Channing Tatum starred in a movie called Fighting.  39% on Rotten Tomatoes.

    Tabata – 20 seconds all out followed by 10 seconds of rest.  We did burpees, merkins, squats, and big boi sit-ups, then repeated for a total of 8 sets.  #CrowdPleaser

    Cool down lap up the stairs and back down the other side.

    Back to the ledge:

    Channing Tatums* x 20; Decline Merkins x 7; Tatum Channings x 20; Incline Merkins x 7

    To the top of the levee for another #CrowdPleaser – Quadraphilia….4 minutes of running down the south side of the levee and back up always facing the river.

    Back to the flag for 1 minute of Mary – Dying cockroach x 30.

    NMM

    • I worked out in shoes for the first time in months.  This AO is tough on flops.
    • I really thought Rev Sox and Gremlin would hate Quadraphilia.  I was disappointed that they didn’t complain about it more.  In fact, it didn’t really seem to bother them at all.
    • Hopefully the City of Kenner can use all of the money they are going to save by not buying Nikes to mow our AO more often.  This is definitely our most poorly maintained AO.

     

  • 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

     

     

     

  • The Fight Club: Round One

    The Fight Club: Round One

    After a false start a few years ago, F3 is back in Kenner! The Fight Club is on!

     

    YHC hated F3 when Hawg and Channel Mullet dragged him to his first F3 workout last October. YHC hated F3 when he continued to workout at the Birdcage as he was unable to finish any of the exercises. A few weeks later, YHC’s opinion of F3 slowly changed from one of hate to tolerate to love. YHC knew F3 was getting into his blood when he would drive by the boxing statues in Kenner and think, “that would be the coolest place to lead an F3 workout. We could run up the steps, take the long run up the ramp on the levee, and we could run to the park nearby for some suicides. Maybe we can incorporate some of the drift wood into a workout?” So here we are six months later with the launch of the Fight Club at LaSalle Landing in Kenner. The home to the first ever World Heavyweight Boxing Championship match, and now F3NOLA.  8 men came out and endured the rain and wind of Tropical Storm Gordon to workout in the gloom.

     

    The Warm-Up

    We moseyed over to the Rivertown area with plans to workout by the picnic benches following the warm-up. (Note to self, they lock up the Rivertown area at night). We circled in the parking lot outside of the area for a standard F3 warm-up.

    SSH -20

    Peter Parkers – 20

    IW – 20

    Plank jacks – 15

    Arm Circles – 20

    Annies – 20

     

    Double Dip

    We moseyed back to the levee to continue the Fight Club. YHC planned on doing the next workout at Rivertown picnic benches, but since the Fight Club is the best site ever for F3, he was not deterred. We took care of the decline merkins and dips near the statues.

    15 – decline merkins

    20 – dips

     

    The Rocky

    We split up into 2 groups of 4, one group at each set of stairs. We ran up the steps like Rocky and at the top, we raised our hands in a jumping celebration (5 burpees). We ran back to the bottom of the hill and back up for more celebrating (4 burpees). Continue up and down until we reach one small burpee celebration.

     

    Dora

    YHC thought Dora was a must for any F3 launch as it is the ideal F3 exercise in his humble opinion. Do more reps of 3 workouts than you ever thought you could with help from an F3 brother and it has a stupid cartoon name (Dora sums up what F3 workouts are all about). While one pax did the rep, the other ran the long way up and down the levee (over to the police station and up the long ramp on the levee). Props to Jingle Vader for tapping into the Dark Side when he took a nasty stumble and was still the first to complete the Dora with a little help from Amnesia.

    100 merkins

    200 jump squats

    300 American hammers

     

    Mary

    Wife Pleasers – 20

    Flutterkicks – 15

    Dying Cockroach – 20

    Penguins – 20

    O Dolly – 15

    LBCs – 20

    Nolan Ryan – 20

     

    Depature

    Counted off, name-o-rama, and we named our new FNG. Welcome Nick Hybart the next time you workout at the Fight Club, and call him “The Gremlin.” The only announcement was a call to travel to Mobile on the 22nd to help with the start of F3 in Alabama. Thanks for showing up men to help bring F3 to Kenner, praying that God will use 45 minutes in the morning on Wednesdays to help the men in our community be better leaders, husbands, and fathers for His glory.

     

    RevSox