F3 New Orleans

Tag: Tool

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • Inaugural Sunnyside!

    No gloom this beautiful morning as PAX and 2.0s gathered at the Brees family playground.

    Circle up for a an overview of F3 and warmup.

    • SSH x 20 IC
    • Then we had 2.0s demonstrate proper “flossing” technique, to which we added cadence.  Tclaps to Peppa and Gabrielle for exemplary flossing.
    • Flossing, 4 count cadence x20.
    • Forward arm circles IC x 10, reverse arm circles IC x 10
    • Windmills IC x 10.

    THANG 1

    Mosey to the playground. Split into 2 groups.

    First group, PAX Peter Parker until all 2.0s ride the zipline. 2nd group does 10 pullups.  Then flapjack.

    THANG 2

    PAX carry a 2.0 on their back across the park to a tree.  All 2.0s climb or are lifted into the tree.  Photo Op.

    PAX carry 2.0 to benches at the fountain. All PAX and 2.0s do 20 dips IC.

    Mosey to the track.  Alternate run/jog to the gazebo.

    At the Gazebo, PAX and 2.0s do right leg step ups 10 IC, then left leg 10 IC.

    PAX carry 2.0s to the second gazebo.  Incline merks.  10 IC.  Then 10 more IC.

    Mosey back to the playground. for ….

    THANG 3 -the Caterpillar.

    PAX shoulder to shoulder in high plank.  2.0s army crawl down the “tunnel.” Last PAX runs to the front of the tunnel and 2.0s keep crawling.  The caterpillar moves forward.

    Finally, we circled up for F2&3. Count, and Name-o-rama.  Some PAX picked their 2.0s names, since their wives probably did the picking the first time around. Some 2.0s emphatically picked their own names.

    We wrapped with circle and prayer, then regrouped at the Coffee and Beignet spot for well deserved powdered sugar goodness.

  • The Early Bird

    They say, “The Early Bird Gets the Worm.” F3 Men must get lots of worms, because we get at it early for the morning beatdown. This morning YHC was looking to get it started extra earlier as he started the disclaimer at 5:28am. Several of the Pax quickly pointed out that he was jumping the gun, and he discovered that his watch was two minutes fast, so he backed off.

    Two minutes later…disclaimer, 13 Pax in attendance as we took off on a mosey to the rock pile for the Warm-Up

    Special Guest Q

    YHC noticed several weeks ago that his brother War Eagle was starting to look fairly comfortable at F3 workouts(as comfortable as one can be at a pre-sunrise beatdown). He was running with the Pax and never finishing as the 6, so YHC took it upon himself to sign up War Eagle to Q the Uptowner in November. Today was the morning for War Eagle to practice his cadence in anticipation of the big day. War Eagle was more than up to the task as for the first time in my year of F3, a rookie led the warm-up with no snide remarks or “helpful” comments from the Pax.

    SSH – 25

    Mountain Climbers – 20

    Imperial Walkers – 20

    Peter Parkers – 20

    Hillbillies – 20

    Parker Peters – 20

    Route 66

    Time for everyone’s favorite moment of the work week – let’s grab a rock. We picked up our rocks and moseyed to the far tree line near the picnic benches for some Route 66. YHC enjoyed this workout so much on his last Q that he had to go for another round. Ascending tricep extensions starting with 1 at the first tree and ending with 11 extensions on the 11th tree. Let’s get those triceps burning.

    Suicide By Merkins

    YHC set out 4 cones on the field this morning, so the Pax could begin and end the workout with some suicides. The Pax was grateful for YHC’s planning. The opening suicide was Suicide By Merkins. Run a standard suicide but at every cone, hit the ground, and knock out 10 merkins for a total of 80. Tricpes were burning more after the merkins.

    The Conveyor Belt

    Mahatma-Ice made a call for the Pax to select rocks for Rock City as opposed to pebbles or skipping stones. YHC decided that Mahatma was right, so he led in a workout that would require the Pax to use everyone else’s rocks to challenge the whole Pax to up our rock size (unless you are Mahatma or Triple, for them this workout just led to a break from their normal boulder workouts). Two men were stationed at each of the trees that were used for Route 66. YHC would lead an exercise in cadence, following the exercise, the Pax will drop their rocks, and bear crawl to the next tree or rock pair. The Pax did exercises until everyone did one exercise at each tree.

    The exercises for the conveyor belt:

    Shoulder Press

    Curls

    Rockettes

    Rows

    Curls

    Low Slow Squats

    Bench Press

    The Picnic Benches

    From the tree line, we took our rocks to the picnic benches for a few exercises.

    Channing Tatums – 20

    Sit down, Stand Up with Rock (Don’t ask it was dumb)

    Tatum Channgings – 20

    Sitting on the Wall

    YHC always loves a good wall sitting on rock days. The Pax sat until YHC’s legs began to burn then started a 20 count of rows in cadence. Shook out our legs and then sat again. This round of sitting ended with 20 count curls in cadence.

    Standard Suicide

    Back to the field for a good old fashioned suicide. YHC was slightly disappointed by the Pax’s speed on the suicide. Next time he Q’s there will be more suicides at Rock City.

    Mary

    The Pax was instructed to deposit their rocks on the pile and return to the flag. YHC got a little confused during the workout due to the time being off on his watch. Instead of arriving at the flag 2 minutes late (6:15am to the world), he arrived 2 minutes early (6:11am). This meant 4 minutes of the Mary that he was hoping to avoid.

    LBC – 25

    Penguins – 20

    Hello Dolly – 15

    Wife Pleasers – 20

    The Conclusion

    Count-Off, Name-0-rama, Announcements (2.0 workout on Saturday at 7:30am at Audubon Park and the Fight Club at 5:30am on Wednesday), Intentions, Prayer

    Thanks for the opportunity to lead and a special thanks to War Eagle for his F3 growth. If anyone wants to guest Q at the Fight Club in Kenner let me know.

    Rev Sox (I’ve never hated my name more than right now – Go Dodgers!)

     

  • Teamwork makes the DREAM WORK!

    Your QIC had a really rough week with work and dealing with trolls on Social Media.  It’s crazy how people act so ugly and with such vitriol, when behind a computer screen and it has bled over into face to face encounters.  After witnessing the unraveling of civility in our society these past years, it’s so easy to withdraw from the fray and disconnect from making a positive difference.  Well, that is where we as the F3 Nation are creating leaders through physical training.

    Leaders by nature are agents of change!  We must change for the betterment for ourselves, our families, our friends, and our community.  It all starts with taking the Daily Red Pill (DRP) and making the choice to get stronger physically, emotionally, mentally, relationally and spiritually.  Without the support and encouragement of my brothers of F3 NOLA, I could not be the leader I was designed to be.  So thankful and blessed to be part of this PAX’s Shield Lock!

    Proverbs 27:17 (AMP) As iron sharpens iron, so one man sharpens and influences another through dialogue.

    The goal today was to show the importance of having that Shield Lock or at least a Wing Man to keep us accountable.  So the theme was partner workouts!

     

    WARMUP

    Proceded with the Disclaimer and had to pause so the PAX could finish their discussions with each other (not going to mention anyone), I completed my monologue and headed to the Great Lawn only to find it sopping wet.  I don’t have a problem getting soaking wet in a workout but I would like to start off dry so we headed to the Peristyle and Ovaled up.

    20 SSH, 20 Hillbilly, 10 Abe Vigoda, 10 Arm Circles (Front and Back), 20 Red Bull Smurf Jacks (is that fast enough for you Rudy and Fracsac?), 10 Peter Parker Merkins, 10 Imperial Squat Walkers all In Cadence.

     

    THE THANG

    We partnered up and took turns piggybacking to the front of NOMA which was about 1/4 mile.  From there we headed to the tree line for a modified Flora.  It was 100 hand slap merkins, 200 Leg throws and 200 squats / Al Gore.  This was a cumulative effort.

    Embrace the Suck – As I was wearing my Go Ruck T-shirt, it was a foreshadowing of planned Suck.  The Suck consisted of 3 rounds of 6 SSH, 6 Merkins and 6 Jump Squats AMRAP for 3 minutes with a one-minute rest in between rounds.

    With less than 10 minutes left, we slowsyed to the Great Lawn for a few minutes of Get on Up (lying on the ground and then standing up without using your hands) and the Rotiserrie (Boat to Superman back to Boat all the while with your arms and feet off the ground).

     

    COUNTOFF, NAMERAMA AND CIRCLE OF TRUST

    Welcome False Alarm!  The workouts don’t get easier, you just get stronger!  Prayers of thankfulness for positive health reports (Rudy’s sister) and life successes (Rudy’s daughter got accepted to Medical School), prayers of courage for all the people affected by Hurricane Michael and the ongoing recovery efforts,  prayers of strength for families with special needs (Tool and his family) and prayers for peace to know we are doing God’s will even when undeservingly criticized and verbally attacked.  Thank you for the honor and privilege of leading!

     

    Abacus, Babyface, Bogey, False Alarm (FNG), Fracsac, Gabrielle, Green Screen, Gyro, Jingle Vader, King Kong, Left Eye, Mahatma Ice, Mambi, Medulla Oblongata, Out for Justice, Quick Draw, Rudy, Tool, Tube Steak, Two Yutes, Wille

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • Monday Mayhem – the 11th hour of 49

    My plan is to never give in to a number so although on my last day this side of 50 I won’t blame age on forgetting I had the Q…..must have been the foggy brain left over from the LSU tailgating this weekend.  That said I’m glad that I checked the Q list driving in this morning which at least gave a few minutes to come up with something that resembled a beat down.

    After a quick disclaimer, 22 men strong we left the gated bullpen and head towards open fields near the rock pile.

    Warm Up – in Cadence

    SSH – 26

    Side Lunges  – 10

    Peter Parkers – 20

    Mnt Climbers 10 slow and 10 fast

    Wind Mills x 10

    Peter Parkers Oh wait Parker Peters x 20

    Go grab a rock……head to the hill, I’ll come up with something.  Switched to the Shelter….the aroma was way to inviting not to add it to our workout challenge!

    3 rounds of Tabata 30 sec on with 20 secs rest ONE minute reset between rounds.  At some point during this fun our FNG – now known as Seabiscuit had to much of the rock/smell combination and took a breather –

    Rnd 1

    Mnt Climbers (I think we already did these during warm up…..here you go that age thing creeping in)

    Overhead triceps press

    Squat with OH Press

    Curls

    Lunges

    Rnd 2

    Box Jumps

    OH Triceps

    Squat with OH Press

    BO Rows

    Lunges

    Rnd 3

    Switch Leg step up (with extension)

    OH Triceps

    Squat with OH Press

    Curls

    Lunges

    NOW on to EMOS – a little extra breather will Q fiddled with timer APP

    10 minutes of “Work”

    25 BO Rows

    5 Man Makers – Burpees with rock jump at the end

    Lateral Raises x 15

    OH Press x 20

    Wall  Squat Sit – 10 reps with a 2 second pause in the sitting position

    Rinse and Repeat – Exception – adding reps

    30 BO Rows

    10 Man Makers

    20 Lateral Raises

    25 OH Press

    Wall Squat Sit – Same

    Head back to the pile to return rocks – NOTE to those that were running back with Pebbles in hand; challenge yourself and grab a ROCK next time out.

    PAX assumed a plank position while waiting for all to return; Q while yelling out some encouragement (as would expect) got some chatter for not “fully” participating?!

    Upon all rocks being returned – there was little time for Mary:

    1:30 of plank – rotating contact points

    Head back to flag…..my only regret of the morning; not attempting to accept the challenge Cowbell threw out in his sprint; thanks for the push as that will drive me for a while!

    COT

    FNG – Q was being pressed at the end to tie his F3 name brief break during the Tabata but his commitment to step back in and finish with the PAX definitely earned respect that is reflecting of the name bestowed (I can’t take credit for it but Q in this case gets the final word).  Welcome Seabiscuit!

    F3 2.0 partner workout – Oct 28th 7:30 Brees sandbox – more to come I’m sure via other F3 announcements.

    Special intentions – especially for those in Florida – Thumper is part of a group coordinating some relief effort – please reach out to him with donations as well as the potential to be part of the physical on hand support.

    God Bless Brothers – we are held accountable to lead!

     

     

  • 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

  • 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

  • I guess Autumn is here…maybe?

    YHC was greeted by downright cool temps and a nice breeze when he pulled up to the Flag.  Can Autumn finally be here? Unfortunately, the weather was back to hot and humid by the end of the Beatdown.  Maybe next week.   So, it’s been a few weeks since YHC has been able to join his F3 brothers at the Mothership.  Why not have YHC’s Mothership VQ for YHC’s triumphant return?  Let’s go!  With a short disclaimer we were off.

    Mosey to Peristyle for

    • Imperial Walkers IC X20
    • Hillbillies IC X20
    • Forward Arm Circles IC X10
    • Reverse Arm Circles IC X10
    • Reverse Mountain Climbers IC X20
    • Parker Peters IC X20

    Short Mosey to the Great Lawn for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1,2,3,4,5 on first corner add one rep at each succeeding corner.  Carioca to next corner left then right.  Add one rep at second corner then bear crawl to third corner add one rep.  Defensive slide to next corner left then right to fourth corner add one rep.  Crab crawl to last corner add one rep.

    Mosey to Fountain for:

    • For Dips IC X20
    • Right Leg Power Ups IC X20
    • Left Leg Power Ups IC X20

    Mosey to Sidewalk for:

    Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next light.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each light up to 11 merkins and 11 plank jacks.

    Form two lines for Indian Run to Foundry for:

    Colonel Trautman

    Pair Up at track by the Foundry, Partner 1 runs to pull up bars for 3 Pull Ups while partner 2 does 10 Merkins then plank chilcutt until Partner 1 gets back. Flapjack and rinse and repeat 5X

    Time is running out so let’s form two lines and Indian Run to flag just in time!

    Circle up for count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Leave No Man Behind

    Pre-Thang

    The night before, YHC attended Martini Madness and had to behave himself by not indulging in every kind of vodka available.  Thank goodness that event ended at 11 p.m.  YHC woke up at 5:00 a.m. because he was excited to Q his first Mothership.  YHC got to the AO early around 6:10 am. and saw FracSac jump roping for the Sept. ISI Challenge.  He was at it!!!  YHC greeted him with a good morning and went off to set up some cones at the Great Lawn.  At 6:30, YHC gave his standard disclaimer and off the 15 PAX.

     

    Warm-ups

    Moseyed to the Great Lawn and did the following in cadence:

    SSH x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    MC x 20

    After the warm-ups, Tool and Da Parish went off to the Grandmothership with a low impact workout while the remaining PAX partnered up for the first exercise at the Great Lawn.  For the rest of the day, the PAX would have the same partner.  Some mumble chatter from Rudy about having Cowbell as a workout partner.

     

    Great Lawn

    Lined up at the first cone – 5 LBCs.  Get to the second cone – 10 LBCs….  increment of 5 to the sixth cone with 30 LBCs.  But how did the PAX get from one cone to the next???… wheelbarrow your partner and flap jack at each cone so each PAX got an equal opportunity to get his hands dirty.  Total LBCs = 105.  Then moseyed to the Fountain in front of NOMA with your partner.  Planked and waited until the last team arrived.

     

    The Fountain

    Paired up the teams to form a team of 4.  For the remainder of the day, these were the teams:

    Team A – Rudy, Cowbell, El Guapo, Two Yutes

    Team B – Medulla, Moist, Heisenberg, FraSac

    Team C – Outbreak, Thighs, Calliope, Out for Justice

    As a team – performed 200 box jumps. But only one PAX can do the rep count while the remaining 3 PAX were doing the shoulder taps with your fists (called the King Kong).  A lot of mumble chatter after this as you can see later in this back blast.  After 200 box jumps, the teams had to perform 300 dips.  Once again, only one PAX can do the dips while the remaining 3 were doing air squats (YHC heard few PAX saying this must be Kong Squats).  Once 300 dips were completed as a team, Indian ran (YHC heard a PAX calling this a Kong Run by hitting your chest with your fists while Indian Running) to the main entrance of the park.  Planked and waited until the last team arrived.  YHC believes there will be a list of new lexicons coming soon with a Kong theme.

     

    Main Entrance

    As a team – performed 300 merkins.  Only one PAX can do the rep count while the remaining 3 PAX were standing in Al Gore position.  Once completed, the team BLIMPS through the median.  Starting at the first light post with 5 burpees.  Ran to the second light post with 10 lunges each leg.  Ran to the 3rd post with 15 imperial walkers each leg…. to the fourth post – 20 merkins…..to fifth post – 25 plank jacks…. to the sixth light post with 30 squats.  Then Indian ran to Baby Foundry.  Planked and waited until the last team arrived.

     

    Baby Foundry 

    Pull-ups exercises – one pax would do 10 pull-ups, one pax was the spotter, 2 remaining pax were performing patty cakes.  Rotate until each PAX within the group finished with 10 pull-ups.  Then rinse and repeat.  So each PAX ended with 20 pull-ups.  Combined all teams and Indian Ran back to the Great Lawn to meet back up with Tool and Da Parish to finish the day with a round of Mary.

     

    Round of Mary

    Flutter Kicks  x 20 IC

    Dying Cockroach x 20 IC

    Hello Dollys  x 20 IC

    American Hammers x 20 IC

    The PAX moseyed back to the flag for the COT at 7:30 a.m.

     

    COT

    Count-O-Rama 15PAX, Name-O-Rama, announcements, intentions.  One thing I love about F3 is the comradery.  The purpose of today’s workout is to stay as a group.  Leave no man behind mentality.  Work as a team.  Thank You all again for the opportunity to lead.  SYITG

    King Kong