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:
Warm Up: 30 side straddle hops, 25 imperial walkers, 20 plankjacks, arm circles (10 forward, 10 backwards)
The Thang: Route 66 – there was some debate on whether or not there were 10 or 11 planters on the lakefront. Turns out i miscounted, and there was actually only 10 planters. One Pax ran to each of the ten planters and did an increasing number of decline merkins (ended with 10 decline merkins on the 10th planter), while the other Pax did dying cockroaches. The Pax partnered up and alternated until all 10 planters had been completed. We then mosey’d down the lakefront and did a set of BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25plankjacks, 30 squats). We then mosey’d to the levee and did 2 sets of Bernie Sanders while the Pax at the bottom of the levee did burpees. We then mosey’d to the flag for the COT
Eight men posted this Tuesday to enjoy some cool crisp air and another F3 Stomp. T-claps to Hawg for EH-ing his buddy in town from SC. He used the word “mittens” right off the bat so there was some strong nickname material already in place. The plan for the day was to alter the route and take the road less traveled, or possibly never traveled in an F3 workout. After the disclaimer, we embarked on a 35min run south along Marconi, left on City Park Ave., then Moss St. along the bayou out as far as your pace allowed before heading back on the other side of the bayou and past the museum, then sweep the six if back before all eight PAX were at the flag. T-claps to those who pushed hard and made it to/past the end of the bayou. Some good f2 was enjoyed along the run as we covered between 4-5 miles.
We had approx 5-6 min left to cap things off with a “happy ending” on the neutral ground near the circle. After getting some minds out of the gutter, we aimed to knock out 100 burpees Dora style with PAX#1 running around the circle while PAX#2 does burpees AMRAP. The guys pushed hard and we got close but but time and energy was not on our side.
Back to the flag for the COT. Welcome FNG Puppet Show who vowed to never return…he lives in SC and was in town for a short stay. Great job men for continuing to push each other to get faster and stronger!
Amnesty made a special request for a dry workout. He recently purchased some new sneaks, and hoped to keep them mud free. The request was honored. After all, it’s Amnesty. His new neon green sneakers offered a beacon of light on this gloomy morning. 13 men showed up for the challenge. The usual disclaimer and off we go.
Warm-up COP:
SSH x 20 IC, IW x 20 IC, Plank Jacks, x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, Mountain climbers x 20 IC
Route 66 down Roosevelt Mall: Dips. 5 dips at first bench, increase 1 dip each bench, ending at 17.
Next we moseyed to NOMA.
Right leg power-ups x 20 IC, Left leg power-ups x 20 IC. Then a Merkin ladder up the steps of NOMA, with 8 Merkins on the bottom step and 1 Merkin at the top. Back to the fountain for 10 box jumps, right leg step-ups x 20 IC, left leg step-ups x 20 IC. And back to the steps to repeat another Merkin ladder.
Next, partner up for Dora 1-2-3. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s, while the other Pax runs around NOMA.
Then we moseyed back to the flag, stopping halfway for some Mary. Flutter kicks x 20 IC, Hello Dolly x 20 IC, Dying cockroach x 20 IC. We ended back at the flag, and succeeded in our mission. We kept Amnesty’s sneakers dry. Count-off, Name-o-rama, announcements, intentions, and a prayer. Thanks for letting me lead.
F3 lost one of its own earlier in the week. Terabyte was a caring leader that pushed himself, and inspired other pax to become better. He will be missed.
YHC stated that we will carry a flag for our fallen pax as we trudged through the AO. We will sweat, push ourselves, and feel pain. In this way, we will honor him, ’cause that’s what we do. 40 men, including 3 FNG’s, were ready to go.
Brief disclaimer, then pick up the flag and mosey to the Great lawn for the warmup
SSH IC x 52 (Terabyte was only 52) IW IC x 15 Grass Grabbers IC x 10 Abe Vigodas IC x 10 Arm Circles IC x 10 Fwd x 10 Bwd Peter Parker IC x 20 Shoulder Taps IC x 20 Parker Peter IC x 20 Mountain Climber IC x 20 Recover, pick up the flag, and mosey….
Stop just short of the Bridge at Lagoon Number 11 on our way toward City park Avenue 10 Burpees OYO Mosey across the bridge and find an open space near City park Avenue Monkey Humpers IC x 20 10 Burpees OYO Mosey along to the next open green space LBC’s IC x 20 10 Burpees OYO Mosey to the entrance to NOMA at Lelong Drive Dying Cockroach IC x 20 10 Burpees OYO (there was much mumblechatter by this time) Mosey to the Tree line near NOMA YHC asked how may burpees left? We have smart Pax! 12 it is! 12 Burpees OYO which brings us to 52. But that doesn’t mean we can’t have more Burpees!
Mosey to the Fountain at NOMA Dips IC x 20 RL Step Up IC x 15 Incline Merkin IC x 10 LL Step Up IC x 15
Dips IC x 10 RL Step Up IC x 15 Decline Merkin IC x 10 LL Step Up IC x 10
Mosey to the tree line Sprint to first tree and back – 5 burpees Sprint to second tree and back – 5 burpees – plank and wait for the six
Starting at first tree, Burpee Broad Jump to third tree.
YHC requested Triple Shift to help explain the next exercise. Triple Shift had previously introduced the Genuflect and YHC wanted to incorporate it in. Genuflect from third tree back to first tree. Left knee down, right knee down, left knee up, right knee up, then lunge walk one step. Now do two genuflects followed by two lunge steps, then three……etc.
Mosey back to the Great Lawn for Mary: LBC’s IC x 30 Tin Snips IC x 20 Hello Dolly IC x 20 Flutter Kicks IC x 20 American Hammer IC x 10
Plank for one minute Recover, pick up the flag, and return to the other flags for the COT
Count off, Name-O-Rama, Announcement, and ended with a prayer.
Welcome Bingo Knight, Offsides, and CareBear! Great job on the EH’ing guys! We have had big numbers at the AO’s lately, let’s keep it going!
The Celebration of Life for Terabyte, aka Sidney Modica, will be held on Monday January 14th where visitation begins at 0900 with service to follow at 1030 at: Victory Fellowship 5708 Airline Hwy Metairie, LA 70003
If you have a flag or a ruck sack, please bring. Terabyte loved being part of F3, and we loved having him.
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.
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.
With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.
Warm Up
SSH x 20
Hillbillies x 20
Mountain Climbers x 20
Plank Jacks x 20
Imperial Walker Squats x 20
Arm Circles -Fwd x 15, Rev x 15
5 Burpees OYO
Mosey to the Fountain in front of NOMA
Thang 1
Right Leg Step Up x 15
Dips x 10
Left Leg Step Up x 15
Dips x 10
Bulgarian Split Squats Right leg x 15
Dips x 10
Bulgarian Split Squats Left leg x 15
Dips x 10
Incline Merkins x 15
Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.
Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.
The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.
Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.
LBC’s x 20
Dying Cockroach x 20
I had more but it was 7:30 so we moseyed back to the flag.
COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.
With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!
The day after Christmas tends to be a bit dreary. The excitement is over, parties are done, no more chances to wear that tacky sweater, and back to work for many. Folks are sluggish after enjoying lots of holiday cheer, which seemed to be the case for the F3 NOLA PAX since no one signed up to lead The Foundry, including myself. Even after some feelers were thrown out on the group chat, no one was answering the call. So in the last hour, YHC felt the he could take one for the team, kinda like eating those Christmas dinner leftovers that no one else wanted. Surely someone would be there in the gloom to help me polish off Aunt Peggy’s bland dressing and that smoked turkey that cousin Bill infused with too much cayenne. So as the clock neared 5:30am, it appeared we’d have a table for 5 in City Park. Nothing special in store, just a hodgepodge of exercises and circuits that we’d figure out as the morning progressed.
Mosey down RM with a warmup pit stop: Hillbillies x20, WM x10, AC x20, ISW x20, Plankroll x20, Merkins x10
Stop #3 – The Foundry: Round 1 included partner assist Pull Ups x2 rounds with WWII Sit Ups x15 (timer). Round 2 came together on the fly…Body Rows, Hanging Knee Ups, Squats x25 (timer)
Stop #4 – The Practice Track: Line up for for some to-and-fro Bear Crawls, Lateral Lunge, Inchworm, Crabwalks, and Kongs.
Then a mosey back to the flag with no time for dessert. COT to cap things off.
The PAX enjoyed some good F2 on the moseys throughout the workout as we recapped holiday events and got the morning off to a good start.
This was my birthday Q (51 yrs old) and I wanted to make it special for the PAX NOLA. As Christmas day is tomorrow, I wanted to not only strengthen the body but also strengthen the mind as well. As I was thinking about the direction I wanted to go in the Christmas Eve themed workout, I realized that we already done a couple of 12 days of Christmas beatdowns and desired to go a different route. During the Christmas holiday season, the pace of life slows down enough for me to be more contempletive and I have more time to read. As I was reading a book by Ace Collins called ‘Stories behind the best-loved songs of Christmas‘, I came across the ‘real’ history of God Rest Ye Merry Gentleman which fit the theme of the beatdown today. Here is an excerpt.
“When people today say “Merry Christmas!” the word merry means “happy.” When “God Rest Ye Merry Gentlemen” was written, merry had a very different meaning. Robin Hood’s Merry Men might have been happy, but the merry that described them meant ‘great and “mighty.” Thus in the 15th century (Middle Ages), a strong army was a merry army, a great singer was a merry singer, and a mighty ruler was a merry ruler….the word rest in the title means to ‘make’ or ‘keep’. As the angel told the shepherds, “I bring you good news of great joy.” That joy and the power of faith can be felt and experienced in every note and word of “God Rest Ye Merry Gentlemen.” You just have to know how to translate the words into the language of the day in order to have a very ‘Mighty Christmas!”
WARMUP
Run over to the field by the rock pile and proceed with the following
51 SSH x IC, 20 Imperial Squat Walkers x IC, 10 Abe Vigodas x IC, 10 Arm Circles x IC (Forward and Backward), 20 J-Los x IC
THE THANG
I instruct the PAX to get a medium sized rock and we head to the football field for Bearicides. Because we had 15 men, I had to break the groups up into 3s. We line up on the sideline and PAX 1 and 2 perform 100 lunges, 150 goblet squats and 100 straight leg deadlifts. Meanwhile, PAX 3 bear crawls out and pushes the rock forward to the middle of the field then bear crawls back while continuing to push the rock.
After the bearicides, we did a Febreeze. This exercise consists of WW2 situps followed by air presses with feet 6 inches off the ground while in a sit up position. The count was 2 situps / 10 air presses, 3 situps / 20 air presses…all the way up to 5 situps / 51 air presses. Whew….that hurt!
Running out of time we did a Jack Webb with a rock press up to 7 merkins / 14 rock presses.
Time is running out so we put our rocks back and mosey back to the virtual flag.
COUNTOFF, NAMERAMA AND COT
Prayers for peace, hope and healing for Brad Brechtel, Hawg’s mom, Disclaimer’s 2.2 and all the intentions we hold in our hearts. Truly honored to be leading such a great group of men looking to get stronger physically, relationally and spiritually! Many blessings to you and yours this Christmas Season!
