Tag: Tender

  • All About The Benjamins – from Hokie

    Seven Pax met at The Uptowner on a pleasant cool morning for a pre-coffeeteria ante

    We started warm ups, walking backwards on track with long strides around the bend and stopped on the other goal line/corner for some stretching.

    Abe Vigoda x 10
    Grass Grabbers x 10
    Bend over and reach for ground, down right leg, back to center, down left leg, back to center
    Arm Circles x 10

    After stretching “ran” backwards down the straight to the far goal line by the playground, lunged toward playground, and moseyed to rock pile where instructed to get a rock allowing us to shoulder press 25 times straight.

    Now rifle carry towards the field by gym with the two tree lines for some Benjamins

    25 Shoulder presses
    Rifle carry from one tree line to the other
    25 shoulder presses and rifle carry back to the original tree line.
    Rinse and repeat.

    100 Shoulder presses (Benjamin) complete.

    Next round after self love x 10…

    25 Curls, drop rock,
    25 Bear Crawls toward other tree line, 10 burpees, 25 Bear crawls back to 1st tree line, 10 burpees
    rinse and repeat… 50 curls in (not Benjamin, but 100 lunges Benjamin complete)

    25 more curls, 25 lunges toward other tree line, 10 burpees, 25 lunges back, rinse and repeat
    (now 100 curls complete for that Benjamin)

    15 Burpees

    Completed
    100 Shoulder presses
    100 Curls
    100 Bear Crawls
    100 Lunges
    75 Burpees (Sorry Frac)

    Mosey back to rock pile and flag.

    Thank you for allowing me to lead

  • The Four Horsemen of the Insurrection – from Rev Sox

    Only four arrived for the start of the Wally Run with YHC, Tenderloin, Vagabond, and Frac present. YHC gave a quick disclaimer announcing that this was F3 and it was time to run/ruck for the next 45 minutes. Frac, as the profound leader of F3 NOLA, announced that this Wally Run would be different from all others.

    Frac took control and led the Pax of 4 in the start of a long mosey to the Capitol Hill to storm the legislator in honor of Insurrection Day. His speech was so stirring. His words so poetic. His appearance so rugged. Tenderloin, Vagabond, and YHC were transfixed and began the mosey with urgency. The Wally Run Pax would forever be known as the Four Horsemen of the Insurrection. The Four Horsemen began the long 1,124 mile trek to Capitol Hill which would only take 370 hours based on Google predictions.

    Fortunately, Hawg arrived late to the Wally Run and missed Frac’s legendary speech. Armed with nothing but flip-flops and the legend of a WDSU news story, he called on the Four Horsemen to cease their foolish pursuit. Awakened from the fog of Frac’s momentous call to upheaval, the Four Horsemen retreated from their goal to arrive at the flag by 6:15am for the count-off and prayer.
    – Rev Sox

  • Hawg the Conqueror – from Rev Sox

    After 364 days, today is the day when the lies and deception end. Hawgcycle Craig Anthony Parten I has fooled F3NOLA for the last time. He has tricked everyone into believing that was running a 10K every day to raise money for the Special Olympics. He sits on a throne of deceit. This was never about charity. It was about feeding his ego at the expense of humiliating his lowly friend, YHC, Rev Sox (someone who never makes the accomplishments of others about himself).

    Hawg knows the fragility of Rev Sox’s legs, shoulders, and his entire skinny frame. He knows Rev Sox would most certainly injury himself by running a 10K day after day, so to rub Rev Sox’s face in his success, Hawg planned to run a 10K every day in the 2021 calendar year. This way no one would ever see Rev Sox as the superior Pax member of F3 NOLA again.

    Rev Sox assumed this attempt at spiteful humiliation would come to naught. Honestly, who can run a 10K every single day without taking a single day for rest or sickness? Who could accomplish such a feat in those ridiculous flip flops that he insists on wearing? Certainly not an old man from Arkansas whose beard was greying as a sign of his frail, elderly frame. Well, this old man ran day after day after day and soon it became apparent that he just might do the impossible and run a 10K every day in 2021.

    Rev Sox would not allow this to happen. He first spent a 10K with Hobbs and Hawg listing all the various ways that Hawg could be forced out of this adventure. Maybe he would get the flu? Maybe he would be hit by a car? Maybe a rogue nutria would spring from the bushes in order to gnaw on his exposed toes? Rev Sox’s discouraging conversation was no deterrent to either dampen his spirits or to jinx his efforts of fortitude.

    It was time for the physical sabotage to begin. On one normal run through Metairie when Hawg reciting the words to yet another book written by an ultra-marathon runner and distracted from what was before him, Rev Sox sprinted ahead, pulled up a piece of the sidewalk, causing Hawg to stub his big toe in dramatic fashion onto the sidewalk. As he ran, with blood dripping from his big toe and splattering on his leg, Rev Sox mocked him and then cajoled him to just quit. Hawg, as is his custom, persevered to the end.

    A short time later, Rev Sox had the privilege of serving as the Q for Rock City. When he saw Hawg’s arrival to the city of rocks, he knew this was his chance. He positioned Hawg next to some debris following the hurricane during the Mumblechatter before the workout. At the beginning of the workout, instead of running to the rock pile, he led the pack in a warm-up at the flag where Hawg would be forced, with exposed feet, to in the dangerous trash piled up near the flag. This scheme was more successful than Rev Sox could have dreamed as Hawg developed a slight bruise on one toe, but Hawg turned this attack on his feet its by claiming that the bruise was an infection to thereby increase his street cred among the Pax.

    Now Rev Sox knew he needed help to deter the Hawg, first he tracked down one of the police officers who patrols the Wally Run route early on Thursday mornings. Rev passed the officer a couple of twenties in payment for gently striking Hawg with his patrol vehicle during a run. The hope wasn’t to permanently injury Hawg but to simple break his hip and take him out of commission for 3 or 4 days. This backfired as the officer forgot who hired him and bumped into Rev Sox as he pulled onto the road while Hawg and Rev were running past. Hawg had the audacity to use his friend Rev Sox as a human shield, so he could finish his run.
    Ok, one more try. Rev Sox schemed with the person Hawg would never expect to sabotage him on this journey. His wife. Rev Sox began a reading challenge against Hawg’s beloved. Who could read more books in 2021? The goal was to spur Hawg’s love reading, so he would forget to run just one day as he was devouring a thrilling read. Rev Sox and Mrs. Hawg went back and forth all year in their reading battle only for Rev Sox to be betrayed. Not only did Mrs. Hawg fail to convince her husband to skip a run to read a book, but she also humiliated Rev Sox by reading 82 books this year in comparison to his humble 79. Can’t win against the Partens.

    This morning, December 30, 2021 at the Wally Run was his last chance. In run 264, Rev Sox did everything I could think to stop him. The night before, he snuck into Hawg’s house and unplugged his Garmin so it wouldn’t charge in hopes that Hawg would despair as he was unable to record his run. Rev Sox kept him talking so he would tire out faster and quit. Rev Sox started the run a faster speed so he would tire out faster and quit. Rev Sox ran the route backwards to confuse Hawg, so he would return at just under 6.2 miles. Rev Sox shoved Hawg off the sidewalk three or four times. Every attempt was a failure.

    364 10ks in 364 days. Rev Sox could never do it. All those who are reading this, not named Hawgcycle Craig Anthony Parten I, you could never do it. But one man could. He overcame all the odds. He got up when he would have preferred to stay in bed. He went out late when it would have been easier to throw in the towel. So on the morning before the final run, I salute him and honor him for never doing the easy thing on a single day this year. And for never giving up no matter what stood before him.

    2 Timothy 4:7-9 7 I have fought the good fight, I have finished the course, I have kept the faith; 8 in the future there is laid up for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day; and not only to me, but also to all who have loved His appearing. 9 Make every effort to come to me soon;

    Let’s make every effort to celebrate this feat of endurance at City Park on December 31st at 10:00am.

    And tclaps to Tenderloin for his consistency since first coming to a beatdown and to Vagabond for running with that ruck on this morning. I am not sure how far he ran while wearing that pack, but I couldn’t do it.

    – Rev Sox

  • 5 For the Ruck/Run – from Rev Sox

    3 runners, 2 ruckers/walkers for the Wally.

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!

  • 200th Beatdown in 2019!

    21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.

    The PAX warmed up with a lap around the parking lot by the Audubon Clubhouse to the Bandstand. In front of the Bandstand, the PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Self Love x 10

    Windmills x 10

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX then jogged through the Oak Alley towards the track, did 10 burpees on your own and moseyed back to the shelter.

    To dedicate YHC’s 200th beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX was doing the exercises, the other PAX ran from the shelter through the Oak Alley to the track and back.

    200 – steps-up

    200 – declined shoulder taps

    200 – LBCs

    Upon completion – El Wire gave the PAX a 20 seconds count. Picked a different partner and did another Dora 2, 2, 2. with the following exercises:

    200 – air squats

    200 – inclined merkins

    200 – hello dolly

    Round of Mary

    The Pax stayed at the shelter and did the following exercises in cadence:

    Dying Cockroach x 15

    Flutterkicks x 20

    American Hammer x 15

    Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.

    King Kong

  • Brick by Brick v.2

    DISCLAIMER

    YHC was ready to start my 46th trip around the sun this morning with a beatdown in the gloom. Quick disclaimer and we were off on the running path for warmup mosey, the long way around to the band stand.

    WARM UP
    45 SSH IC, 20 Grassgrabbers IC, 20 windmills IC, 10 Self Love IC, 20 Peter Parkers IC, followed by 45 LBCs 4 count IC..

    THANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.

    THANG 2 – Thanks to some sunday recon by YHC’s 2.0s, the PAX were able to locate some brick coupons that had been stowed since August. These were a donation from pile in YHC’s neighbor’s yard. This particular neighbor is an accomplished writer, atheist curmudgeon and all-around new orleans character. I encourage the PAX to look him up, Don Spears and his most famous epistle – “In Search of Good P______.” P does not mean persimmons. The lord works in mysterious ways.

    PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.

    THANG 3 – Mosey over to the wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will again be there for the Skinny and Birdcage in upcoming weeks.

    PAX then circled up in front of the fountain for some quick core work then back to the flag.

    COT

    Countoff, name-o-rama, announcements and intentions. Thanks for the opportunity to Q

  • Welcome Blue Suede from Omaha

    Woke up with time to spare on this very humid 75 degree pre-Thanksgiving day. I posted full of gratitude for this group that gets me up and moving in the GLOOM. Blue Suede who is from Omaha but eats turkey in Mississippi drove an hour to post with us so that crazy dude woke up at 4am! Tclaps.

    Ran to the big field across from the zoo for COP 1:

    9 lives has a jacked up back so I took his Q last night. Started with SSH, Imp Squats, Plank Walk, Mtn Climbers, and Monkey Humpers x 20

    Ran to the FLY. At the curbs we did Merks around the CLOCK – counterclockwise. x 10 Had to stop before the hill – the soupy gloom made me worried that I would lose the 6.

    Ran to the Hill

    At the hill we did 20 shoulder taps, over hill 18 plank jacks, 16 taps, 14 jacks until the first PAX (BLUE SUEDE) finished. That dude can hustle.

    Ran to the FLY beach and did a quick Q school.

    Popalock did SSH, Tender did IMP walkers, Bacchus did Hillbillies, and False Start did arm circles. We let Seaman finish us off with backwards arm circles.

    Ran to the Audubon statue. Did a loop, flutter kicks for the six, ran a second loop did plank jacks for the 6.

    Moseyed to the field for some MARY. We did LOW COUNTRY CRAB, NOLAN RYANS, Plank Toe Taps and YTWs. Moseyed back to the FLAG. At the FLAG we did Monkey Humpers for a minute to finish off the beatdown!

    COT: Prayed for something for which we are grateful. Each pax named something.

  • Double Reverse Crunches…Is This Guy Serious?!

    It was a beautiful morning on Lake Pontchartrain, and 17 PAX gathered for a good old fashioned beatdown. I issued the disclaimer, and we headed across the street to the concrete planters along the Lakefront. Once across the street, we circled up for the warmup

    Warmup:

    • 20 side straddle hops
    • 20 plank jacks
    • 10 windmills
    • Self love
    • 15 low slow squats

    The Thang:

    • We sprinted to planter #1, did one burpee, then sprinted back to yellow line
    • We sprinted to planter #2, did two burpees, then sprinted back to yellow line
    • We sprinted to planter #3, did three burpees, then sprinted back to yellow line
    • We sprinted to planter #4, did four burpees, then sprinted back to yellow line
    • We sprinted to planter #5, did five burpees, then sprinted back to yellow line

    Next, we circled back up and did the following:

    • Hand plank for 1 ½ minutes. While planking we did a merkin every time I said “down”
    • Kept legs 6 inches off the ground for 1 ½ minutes. Every time I said “go” we did flutter kicks for 5 seconds
    • 20 Carolina Dry Docks
    • Kept legs 6 inches off the ground for 1 ½ minutes again. This time when I said “go” we would bring our legs toward our chest and do a reverse crunch
    • Box Jump / dip routine on the planter. Started with 7 box jumps / 14 dips, then went to 6 box jumps / 12 dips, etc

    After that, we did another run / burpee routine:

    • We sprinted to planter #5, did five burpees, then sprinted back to yellow line
    • We sprinted to planter #4, did four burpees, then sprinted back to yellow line
    • We sprinted to planter #3, did three burpees, then sprinted back to yellow line
    • We sprinted to planter #2, did two burpees, then sprinted back to yellow line
    • We sprinted to planter #1, did one burpee, then sprinted back to yellow line

    Next, we circled back up and did the following:

    • Mission impossible plank position for 45 seconds. While planking we did a merkin every time I said “up”
    • Did flutter kicks for 45 seconds. Every time I said “stop” we would just hold feet 6 inches above ground
    • 10 Carolina Dry Docks
    • Got on our six, and kept legs close to our chest in the crunch position. Then every time I said “go” we would put our legs out and bring them back to our chest. This is the oft talked about yet rarely attempted double-reverse crunch. Breathtaking
    • Box Jump / dip routine on the planter. Started with 4 box jumps / 8 dips, then went to 3 box jumps / 6 dips, etc

    After that, we headed back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I always enjoy it