YHC signed up for the Q at the stomp a few weeks ago for his 3 year anniversary of F3. However, said Q forgot what day it was, until he was rolling in hot. One would think a 3 year milestone would warrant a unique beat down, but nay, it was the Stomp.
Brief disclaimer, then instructions to run 20 minutes out and back, meet back at the flag for a little extra.
Upon returning to the flag, we completed:
Merkins IC x 10 (20 total)
Seal the deal with 10 Burpees OYO
COT
Count off, name-o-rama, intentions, closed with a prayer
NMM Welcome Oops! and Nexium. Thanks for allowing me to be a part of F3 for the last 3 years, it is truly an awesome thing!
Why is 17 a shoutout to War Eagle? Because that’s as high as most people from Alabama can count… Okay, had to get one Bama joke out there. It’s actually the amount of National Championships their football team claims (infinite asterisks by that number of course). But still, on a day when our boy was dealing with some issues far more serious than anything even related to football rooting interests, it seemed appropriate to let him know we were thinking of him.
Of course, this plan would have been better executed had Ya Mom’n Dem and I shown up on time. Employing perhaps the most tortured logistics one could imagine, YHC and YMnD first made a wrong turn, then after retrieving 2 cinder blocks from the pile by the field, made a lap around the park instead of just backing up to the baby foundry. So a 2-minute job took 10 and we pulled up as the PAX were running toward the track. Luckily Frac got the warmup started and we were able to jump right in.
SSHx31
IWx17
Peter Parkerx17
Parker Peterx17
Arm Circlesx17 (10 forward, 7 backward)
Workout
When YHC volunteered the clown car to take this one, he made it clear that either one of them should take it, or it was going to be a tabata and jump ropes day. And so it was. 8 stations
jumping rope
curl and press cinder blocks
sweat angels
pull-ups
dips
Angle grinders
burpees
Jump Squats ( real ones, 180 degree turn, drop down as you land and back up)
Tunes:
Round 1: Calm Like a Bomb (Rage Against the Machine)
Round 2: Stronger (Kanye)
Round 3: Welcome to the Jungle
Round 4: This is how we do it (where I’m From) (Big Tymers)
Round 5: Born to Run (Bruce Springsteen)
Little help from Tool on selecting tracks, and I tried to offer options for the #respects and the #hates.
Quick Mosey to the Neutral Ground for Choose your Own Adventure Mary. Everyone led an exercise. The point, possibly corny, was that when we work together, we can all take a little of the load off someone’s shoulders and offer a bit of help to those who need it. War Eagle has much bigger concerns than worrying about who is taking his Q, so we’ll all share the load a little. That’s kinda what we do here at F3.
COT, Prayers for Jonathan Serigne, War Eaglet, War Eagle’s family, and everyone else dealing with health issues. Reminder to appreciate our health and reach out to those who are less lucky. I’m lucky to be a part of this group. – Kuch
What a blessing to be standing in the early morning Summertime bright gloom for a Saturday MuscleShip adventure through the park. 7 Pax gathered a short disclaimer of self awareness of safety and effort was given and the fun began.
Mosey to the baby foundry – along our route we picked up Grimace so QIC was happy with an even number for partner workouts planned. We circle up for a quick warm up:
Slow toe touches with a hold at the bottom x 10
Slow right leg lunch with a hold x 5 – repeat left leg x 5
SSH x 20
Michael Phelps x 10
Peter Parkers x 15
Partner up – Pax moved over to the pull up bars – idea was every Pax was to complete 10 dead hang pull ups with a spot from their partner. QIC noticed at the recent Murph, most (including the QIC) would resort to short-arming pullups especially as we got tired. Using a spot helps work on form, confidence and strength. After the 1st set each, PAX would do 20 LBCs or WWII sit ups, then repeat.
Mosey over to the block pile (QIC came prepared, dropping off cones prior to meeting at AO), we only had 8 and there was a plan to use the tires (that have surprisingly be left untouched by City Park staff). As the MuscleShip Pax was focused on getting our gear in place and the “workout” task ahead, who should arrive but a group of unruly marauders of the Mothership, asserting claim to all the blocks and open space for themselves. They attempted to intimidate the smaller Pax of 8 yet, QIC felt confident in our ability to out perform even the loudest chirping Cotter from their group. Most had a hard time staying focused on their workout as they watched in awe of the sweat generating effort the MuscleShip Pax of 8.
The Thang on Display –
Two groups of partners (4 Pax) – 2 large tires.
One Pax on his back leg pressing the tire while the partner stood in the tire adding extra weight. This did take some balance and coordination – lagniappe to the work.
Each Pax did 50 leg presses and 25 chest press – flip flop.
The other group of 4 –
Pax 1 farmer carry blocks from one end of cones to the next, while Pax 2 does Squat Press – as Pax 1 is on his way back switch to prisoner overhead squat press.
Flip Flop
Now All 4 Pax lined up at cones did one push up on the block – 2 Over Head Lunge – 2 push ups with 4 Over Head Lunge – 3 push ups with 6 Over Head Lunge until reaching the other end of cones, RUN back with block over head. Rinse and Repeat.
Finally – block around the trunk – PAX partners standing back to back pass the block x 10 each direction.
FLIP FLOP with the PAX on the Tires.
NOTE: MotherShip Marauders midway through seeing this beatdown effort couldn’t “stand” around any longer so they quietly returned their blocks and moseyed off to “Merryland”……to be seen again later at coffeteria! Great stories of workout beatdowns were shared along with “catfishing” tales.
MuscleShip Pax returned out gear (blocks and tires) yet still had something left in the tank…..so behind the pace of GreenScreen we headed back to the Museum fountain.
20 incline merkins followed by 7 in unison inchworm burpees.
Mosey over to the tree field for some core:
1 minute low plank
1 minute of scoops
1 minute of flutter kicks
1 minute of high plank
1 minute of stretching
The mission was accomplished!
COT – After namorama and prayer of thanks giving – the PAX broke for the day!
I’m grateful to have the opportunity to lead as well as the camaraderie that comes with being an F3 brother. We hold a bond of accountability – even when meeting up with (or at times being) Marauders!
After traveling for 2 weeks hitting AOs in Houston and Phoenix, I was looking forward to being back with my local brothers. After Saturday’s beat down, QIC was reviewing the sign up sheet and saw a need…..so on this balmy morning of gloom it’s time to create some steam!
After disclaimer given – mosey off to warm up! Pax ran to the
block pile each Pax grabbed two then headed to field and circled up:
Toe Touch and Hold 3 count x 10
Side lung left and right x 10
Peter Parkers x 10
Scorpion Kicks Right and Left x 10
With Block Overhead Press x 20
With Block Low Slow Toe Hoover hold 10 count x
10
Pax separated into 4 groups then each group headed to
starting point form a line; one arm bear crawl block drag across the field Left
Arm Out then Right Arm Back – Aprox 4 yards each way.
Next Same Groups lined up for relay – Pax 1 farmer carry 2
blocks across the field while Pax 2 bear crawled behind, Pax 3 farmer carry
while Pax 4 bear crawled – swap rolls on the way back.
Next relay same groups (now with penalty incurred by last
place team) Pax 1&2 on one side Pax 3&4 on the other. Pax 1 ran with block overhead to other end of
field while all other Pax overhead pressed blocks, Pax 3 ran the opposite direction
while others in group continued to press, then Pax 2 ran, then pax 4. All ran with block overhead and others in
group pressing.
Next relay same run across the field – this time all in
group curling
Next relay same run across the field – this time all chest
pressing
Now groups 1&2 combined (group of 8) with 3&4
combined (group of 9) – one block each group with passed via Indian Plank
across the field approx. 80 yards – team 1&2 losing team 5 burpees.
Same teams switch sides – this time it was a photo finish –
but team 1&2 redeemed themselves with 3&4 doing 7 burpees and 3 to
1&2 for the oh so close win!
Return our blocks – Mosey back to the flag – 1 minute
stretch!
COT – F3 is a true brotherhood in that our spirit is carried
over to all states and cities and I’m grateful to the ability to workout on the
road. It was nice to have Redeye from
The Woodlands TX join us for the beatdown as I’ve gotten many with their group
while on the road.
On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.
We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included
– SSH X 15 IC – Hill Billies X 15 IC – Self Love X 10 IC
The Thang:
Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.
– Curls X 15 IC – Shoulder Presses X 15 IC – Bus Driver X 15 IC – Flutter Kicks X 15 IC – Decline Merkins X 15 IC – Curls X 15 IC – Shoulder Presses X 15 IC – Kuch and Tool assisted with some exercises I forgot the name of – Decline Merkins X 15 IC – Bus Driver X 15 IC – others that I can not remember
Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.
Next Up: Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.
We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.
Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..
Warmup SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 15 Arm Circles IC x 20 Peter Parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Thang 1 Instructions were simple…. Line up at first tree, bear crawl to the next tree and complete 5 Burpees Lunge Walk to next tree, and complete 5 Burpees Bear crawl to next tree, and complete 5 Burpees Lunge walk to next tree, and complete 5 Burpees Sprint back to first tree YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.
Thang 2 Bataan Death March on Lelong Drive Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column. Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.
Thang 3 Dora 1..2..3 Partner up 100 Burpees, 200 Squats, 300 LBC’s Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.
Thang 4 Shock and Awe Some mumblechatter initially, but it didn’t last long SSH IC x 5 10 Burpees OYO SSH IC x 5 9 Burpees OYO …….. SSH IC x 5 2 Burpees OYO SSH IC x 5 At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise…. Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.
With 3 minutes remaining, a few stretches to assist in the cool down.
COT Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.
NMM
It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……
With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.
Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.
With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’
Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.
Happy Birthday to me, Happy Birthday to Me, Happy Birthday to Da Parish, Happy Birthday to me. YHC is not sure who started this tradition of Qing a PAX special day, but the gloom was not the first thing I wanted to greet on the first day of my 37th year. But alas, I put my name on the spreadsheet, as I do every year.
The Thang
A – Abe Vigoda
B – Burpee
C – Catalina Wine Mixer
D – dying cockroach
E – E2K (elbow to knee)
F – Floyd Mayweather
G – Goofball
H – Hurpees (burpee with hand release merkin)
I – Imperial Walkers
J – J Lo’s
K – Knerkin (knuckle merkin)
L – LBFCs (LBC’s while flutter kicking)
M – Monkey Humpers
N – Nolan Ryan’s
OP- Partner up for overhead claps+people’s chair & plank jacks
Q – quad stretch + hamstring stretch
R – Rosalita (while we listen to Bruce Springsteen’s Rosalita)
S – Seal Jack’s
T – Travoltas (while we listened to the BeeJee’s Staying Alive)
U – Up Straddle Hop (1 legged SSH)
V – V Ups
W – Wife Pleasers
X – X Lunges (I just made this up. 2 forward & 2 reverse lunges forming an X),
Y – Y’s (a higher than normal air press)
Z – Zombie crawl back to the flag.
Thanks were given to the Sky Q for the ability to better ourselves this morning and give strength & patience to those who need it. Closed with the serenity prayer.
15 strong at The Stomp for a rousing round of rarájipari. We divided into to 4 teams and YHC gave the obligatory disclaimer about the inherent dangers to your ankles. I then called out a destination that only a few were familiar with and the race was on.
The Thang
Two teams headed down Roosevelt Mall toward the museum and two headed the opposite direction. YHC gave the team of Screwtop, Shuffle, and Manscape some bad directions a couple of times which allowed our team of Bongo, Kuch, El Guapo, and me to catch up. Once we made it to the woods we could hear another team. After much wandering around in the Couturie Forest, the team of Tool, Fracsac, Rev Sox and Abacus made it to the top of Laborde Mountain first, where Tool being the HIM that he is, immediately started leading everyone in some Mary. After a couple of rounds of Mary there was still no sign of team four (Dirty Dell, Briefs, Room Service, and Half Nelson). Being up against the clock, YHC had everyone start race #2 back to the flag while I went deep into the forest to locate the Team Dirty Briefs. They were close. YHC led them to our city’s highest point for future reference and then we were off to the flag. When I caught up to the other teams, Team Screwscape Shuffle was nowhere to be found. They were about a mile ahead of everyone else. My team made the decision to take Marconi on the way back and we got to the flag with about 5 minutes to spare. Still no sign of the Screwscape Shuffle. We found them at 6:15 apparently running victory laps around City Park.
The Skinny
Mandals are freaking awesome for playing rarajipari. It’s as if the game was invented by people that wear them. Just ask Kuch about my sandwedge ability to get the ball out of the rough
T-claps to me, Bongo, and Kuch. We were on a team with El Guapo and he didn’t run off and leave us. Maybe he could have, but I’m going to believe that we hung with him out of our own improvement
Marconi is definitely the fastest way to Laborde Mountain. We will have to outlaw that route in the future.
T-claps to the Lakeview Krewe as they continue to successfully EH every man in the greater New Orleans area. This is Hall of Fame type EHing that we are witnessing by Screwtop et al., a la Reluctant Yankee 2015-16, 2017 Triple Shift, or the HNJ Flood of 2018.
T-claps to Rev Sox for rocking the tank on an unofficial Tank Top Tuesday.
5 Studs showed up for some F3 Poker this morning. But first the disclaimer…”If you or someone you know has a gambling problem….”
Warm-up
A standard Hawgcycle warm-up, start with SSH to 31 then loosen the hips with some Imperial Walkers. Next, stretch the Hammies with some Abe Vigodas. Then make everyone get down on the ground for some Peter Parkers and back up for some grass grabbers to continue to stretch the hammies. (Note to Amnesty: I would have taken care of you) Then grab a rock and mosey to the tree-line by the outer track.
The Thang
Round 1: Five Card Stud
My newly arrived F3 Deck of Death was sitting on a bench 50+ yards away. Bear crawl to the deck and draw a card. Jog back. Repeat until you have 5 cards. You can fold your hand or play. Folding earns you 10 penalty burpees. If you play and lose you get 15 penalty burpees. If you win, you get to return the cards to the bench at your leisure, shuffle them and return to the pax after doing zero burpees.
Boo Boo and Left Eye folded. Darkwing Duck won the first hand with a pair of Kings. We went ahead and did all of the exercises in Darkwings Hand
King of Clubs – 25 American Hammers
King of Hearts – 25 Mountain Climbers
4 of Diamonds – 14 Carolina Dry Docks
7 of Hearts – Bear Crawl – 40 yards
5 of Clubs – 15 Oblique Crunches (Both Sides)
We then did our penalty burpees as Darkwing returned the deck to the bench.
Round 2: Five Card Draw
Sprint to the deck (50+ yards) and draw a card. Jog back to the start. Repeat until you have a hand of 5 cards. Same penalty rules apply, but this time you can draw extra cards at a cost of 5 burpees per card. Left Eye and Darkwing folded, taking their 10 penalty burpees. Boo Boo drew one card at a cost of 5 burpees. YHC and Tool, flying in the face of pure logic and common sense, each drew 3 cards at a cost of 15 burpees. While YHC, Tool, and Boo Boo sprinted to the deck and paid our burpee cost for drawing cards, Darkwing Duck led Left Eye in a round of LBCs. Boo Boo was drawing for a straight and ended with a 10 high, so he took 10 burpees and folded. YHC put up my Ace high against Tools pair of Aces – 15 burpees for me.
Round 3: Five Card Stud (Fives are wild)
The last round was dealer’s choice. We sprinted to the deck and Tool dealt us each five cards calling the fives as wild. We sprinted back to the start and commenced the round. Darkwing, Tool, and YHC all folded, taking the 10 burpee penalty. Left Eye Lopez had a wild five and beat Boo Boo with a pair of Aces. Before we did the penalty burpees we did a couple of exercises from Left Eye’s hand.
6 of Clubs – Mission Impossible (60 seconds)
7 of Hearts – Bear Crawl (40 yards)
We finished our penalty burpees while Left Eye moseyed back to gather the cards and various things I left on the bench. Then it was back to the flag.
The Skinny
Ridiculously low numbers to day, circa 2018. Was it the ISI or the fact that I was the Q. I’m telling myself it was the ISI. I’m sure the Lakeview Clown Cars were piling up the points at WPM, but where was the Old Metairie Krewe?
Tool, being the HIM that he is, went to Amnesty’s house to pick him up for the workout. Amnesty, being the fartsacker that he is, didn’t show.
I got the feeling that I should not play real poker with Darkwing Duck.
If nothing else, we got better at bear crawls today.
Lefty Eye was not pleased with the 75 yard rock mosey we started with to get to the playing field. Mr. Lopez, I am now deeming you the official Uptowner Compliance Officer. Your job is to make sure the Q adheres to the spirit of the Uptowner. Any violations should bring public chastisement and humiliation. I can tell you that Mambi will be a problem when he comes back. Start chastising him now.
