F3 New Orleans

Tag: Triple Shift

  • Rain, Respect, and Route 66

    Rain pelted the gloom as five wise men – the RESPECT PAX – formed around the flag.  They knew a beatdown in the rain was to be savored and not avoided.  They knew as long as the mind was moving and counting, the rain did not matter.  First, DISCLAIMER.  Now for the thang:

    For the Warm Up, mosey to the seawall in front of the fountain and SSH x 25, Sun Gods x 10 (both directions), and Abe Vigoda x 10.  Another short mosey to shake off the rain and Peter Parker x 15, Parker Peter x 15, Hillbillies x 15, and Woodchucks x 10.

    1st ROUTE 66 (descending): burpies out and jump squats back

    2nd ROUTE 66 (descending): crab cakes out and lunges back

    3rd ROUTE 66 (descending): dying cockroach out and flutter kicks back

    Back to the flag for COUNTOFF, NAMEORAMA, ANNOUNCEMENTS, INTENTIONS, PRAYER

    This was the first PAX at OKWATA that consisted of only 50+ year olds, as far as anyone can remember.  YHC appreciates and congratulates these wise men for coming out on a rainy, windy morning for F3.

  • 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!)

     

  • H8 – Pushing the Boundaries

    What we can learn from History:

    The 1st H8 – 8/4/16 – 6 Pax – Amnesty – Cowbell – JV -Kim-Chi, Surge and Hawg

    No official finishers as it was an AMRAP for only 25 min in the middle of a Hawg style beat down

    #2 Can the H8 be Conquered -10/23/16 10 Pax : Bubba, Belloq, Cowbell, Frasac, JV, Maverick, Surge, Triple Shift, Tool and Hawg

    Changed to the 40 minute challenge:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    NO Finishers: Bubba was the only one close with :20 away from completing.

    #3 The H8 Can be Conquered 3/16/17 13 Pax – Bogey, Duct Tape, Fracsac, Griswold, Kimchi, Reluctant Yankee, Rudy, Shorty, Surge, Tool, Triple Shift, Yo-Yo (FNG), Hawgcycle

    NOTE the oldest PAX this day was only 49!

    BB states there were some finishers but did not state who and the click “here” to see results no longer is active.  But non the less H8 had been conquered.  Congrats!!

    #4 Conquering H8 10/4/17 – 12 Pax – Cowbell, Da Parish, Fracsac, Nip/Tuck, Rudy, Shorty, SOGO, Surge, Triple Shift, Tool, Woz, Hawgcycle

    5 of 12 complete – CowBell on his 2nd full attempt – NipTuck 1st Uptowner  to conquer

    #5 Conquering H8 One Small act at a Time 04/19/18 – 12 Pax -Abacus, Belloq (Kotter), Jingle Vader, Mahatma (H8!er), Rudy (H8!er), Surge, Triple Shift (H8!er), Tool, Walleye (H8!er), Hawgcycle (H8!er)

    1/2 the group completed – Triple Shift conquered

    JV was one lap away

    #6  H8 – Pushing the Boundaries  10/18/18

    The gloom was perfect…. 21 Pax showed up to Okwata on a cool and windy morning adding another bit of intrigue to the challenge.  The anticipation of what some of the PAX knew and others were still asking themselves what the heck they were about to get into!  On a personal note I hit two milestones the last couple of months (Sept was my 1 year F3 anniversary) and just 2 days ago I crossed the 1/2 century threshold.  Roughly 6+ months ago I participated in my 1st H8 and as you read above from excerpts of Hawg’s BBs this event has been solid measurement of both physical and mental strength.  I like many was ready to see what F3 training has done – NO Doubt the H8 does have a way in humbling ambition but non the less is an allure for giving you something work towards.

    Look how the challenge brought out the PAX – 21 MEN almost double all previous H8 attempts!  Almost 1/2 finished (with 3 coming close to completing 9) – several are on the cusp of reaching 8 and many more improving over previous attempts or just setting their own personal bar!

    A lot of 1st timers:

    War Eagle , Medulla, Pai Gow, Rev Sox, Abacus, Quiche, Frozone, Two Yutes, Gumby, Bongo, King Kong, Smooth, Gabriel, Baby Face

    Repeat 8-attenders:

    Rudy, Triple Shift, CowBell, FracSac, Mahatma, JV, Surge (T-CLAPS, he’s done everyone)

    H8!er Club:

    1st Time: Rev-Sox, King Kong, Smooth, Gabriel, Two Yutes, JV (congrats on reaching it) – Repeaters: Rudy, Triple Shift, Cowbell, Mahatma

    There were some that came Oh so close – push hard for 6 months and come back and conquer the 8!

    H8 Humility – setting a personal goal a little too high……for now! But following the advice of the H8 beat down originator: Hawg, I started on 9 and threw a few guys off.  So along with

    T-Claps to King Kong for pushing the pace – Smooth for kicking everyone’s butt – I’m confident 9 is # that will be conquered at the next H8 challenge.

     

    Make the commitment to yourself- keep pushing to raise your bar.  Good Work!

    God Bless!

     

     

     

  • 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!!

     

     

     

     

     

     

     

  • Winter Is Coming to Okwata!

    Okwata was angry, and it rose up beyond its borders to claim the space where F3 normally gathered. YHC indicated the Shovel Flag would be relocated to the corner of Canal and Lakeshore Drive, which brought on much mumblechatter through the Group Me feed. With a map supplied from Heisenberg, 12 men, including one FNG, showed up to get stronger while enjoying the cooler weather and lower humidity. The clock struck 0530, a disclaimer was given, and mosey to a dry track of space for the warm up

    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20
    Arm Circles 10 fwd, 10 bwd

    Mosey back to the corner of Canal and Lakeshore Drive for The DirtyMacDeuce!

    Merkins IC x 12
    LBC IC x 12
    Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Shoulder Taps IC x 12
    Flutter Kicks IC x 12
    Copperhead Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Floyd Mayweathers IC x 12
    Tin Snips IC x 12
    Alternating Lunges IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Catalina Wine Mixers IC x 12
    WW2 Situps IC x 12
    Monkey Humpers IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Mosey over the levee on Canal for Route 66

    Start with one Burpee at the first light pole, increase by one at each light pole up to eleven. 66 Burpees Total.

    Return to the Shovel Flag

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q

    NMM
    Welcome Seawall! T-Claps to Heisenberg for the EH. The cooler weather brought on the comment that “Winter is Coming.” (As a GoT Fan, I had to capture it) This is true, and the weather felt great! It is hard to believe that only a few hours drive to our east was an area suffering from a powerful hurricane. Keep those suffering in your thoughts and prayers, and don’t let your guard down yet, as hurricane season is still upon us.

    Thanks for posting with me today!

    SYITG!

  • A Stroll Down Route 66

    One of my favorite Saturday beat downs was a Route 66 down Esplanade Avenue lead by #Side FX a couple years ago. I am not a very original man, and I like to borrow work-outs from previous ones that I have enjoyed. And it’s fun to get off campus. So I revived the annual #Side FX Route 66. 23 strong men arrived at 0630 on this beautiful Saturday morning. The usual disclaimer and off we go.

    We moseyed to the green lawn on the side of NOMA for the warm-up COP.
    SSH x 24 IC, representing Notre Dame’s opponent for the day, the #24 Virginia Tech Hokies
    — at which time we realized that #Hokie Pokey was noticeably absent
    6 Burpees OYO, giving strength and support to the #6 Notre Dame Fighting Irish, Onward to Victory
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles 10 Forward, 10 Backwards IC
    Mountain Climbers x 20 IC

    Mosey to the NOMA fountain to grab some bench.
    Left leg power-ups x 20 IC
    Dips x 15 IC
    Right leg power-ups x 20 IC
    Dips x 15 IC

    Then mosey over to the lamp posts on Lelong Drive in front of NOMA. Let the Route 66 begin.
    Stop at each lamp post for Merkins, start at 5 Merkins and increase 1 at each lamp post, ending at 14 Merkins.
    I think that makes 95 Merkins total.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Mosey off campus out of City Park to continue the Route 66 down Esplanade Avenue. It’s always nice to take in the sights on Esplanade Avenue as the sun is coming up. It even reminded some of the Grow Ruck. We stop at each lamp post for 10 squats. I don’t know how many lamp posts we stopped at. It felt like a lot. Continue on to Alcee Fortier Park, aka Dog Poo Park by Café Degas.

    Circle up for more Mary.
    Box Cutters x 20 IC
    Dying Cockroach x 20 IC
    Leg Lifts x 20 IC
    Crunchy Frog x 10 IC

    Back down Esplanade for more Route 66, heading back to City Park.
    Stop at each lamp post for 6 Jump Lunges.

    Once safely back inside City Park, we circle up for more Merkins.
    Left leg crossover Merkins x 10 IC
    Monkey Humpers x 20 IC
    Right leg crossover Merkins x 10 IC

    Route 66 back down Lelong Drive to NOMA.
    10 Plank Jacks at each lamp post.

    Circle up at the NOMA Fountain. Grab some bench.
    Incline Merkins x 10 IC
    10 Box Jumps OYO
    Decline Merkins x 10 IC
    Then 5 minutes to stretch the hamstrings.

    Mosey back to the flag. Count off, Name-o-rama, named our FNG Gyro (pronounced JI-RO) since he grew up in NOLA next to the Greek Orthodox church, announcements, special intentions, and a prayer. I love the ol’ Route 66. We miss ya #Side FX.
    Thanks to FracSac for the picture! And thanks for allowing me to lead!
    Oh, and the Irish beat the Hokies 45-23, in case you missed it.

    Walleye

  • 9/11 Stomp #159

    YHC arrived to the AO early, and was able to greet those that arrived to participate in the 9/11 tribute. YHC was pleased to see members of the LARC, fresh off their BRR victory run.  YHC was glad to see 2 shovel flags holding Old Glory on this day.
    At 0528, YHC took a couple minutes to read some fast facts about 9/11.
    17 years ago, Nineteen men hijacked four fuel-loaded US commercial airplanes. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.

    The Victims:

    At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.

    Of those who perished during the initial attacks and the subsequent collapses of the towers, 343 were New York City firefighters, 23 were New York City police officers and 37 were officers at the Port Authority.

    At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.

    Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.

    As of July 2018, 1,642 (or 60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

    A brief disclaimer, and we’re off……

    The 9/11 tribute run would consist of running through the practice track and on to the festival ground bike trail, where the pax would run half the lap and meet at the Wisner Bridge.

    At the Wisner Bridge, the instructions were simple.  The pax was to run up and over a total of four times, symbolizing the 4 planes from 9/11.  The Pax were instructed to run uphill as hard as possible thinking about the uphill battle the first responders had at the WTC buildings.  While running downhill, the pax was to think about the sacrifice the heroes of flight 93 made when they crashed nose first into a field, which potentially saved hundreds of lives of the unknown target.

    Once complete, the pax was instructed to complete the lap of the bike trail and return to the practice track where they were to run 2 laps, sprinting the straightaways and resting on the curves.  YHC believes the minimum run was just over 4 miles, while the faster pax probably got closer to 5 miles.

    Return to the flag, and complete one set of 9 ‘mericans and a set of 11 ‘mericans to seal the deal.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    Thanks for posting with me today, SYITG

    NMM

    YHC told a brief story of the visit he made with his 2.0 to the 9/11 memorial site in 2017.  I wasn’t sure if my daughter could handle the somber experience at 10 years of age, but she was genuinely touched by the experience.  On our way out, I told her she could get whatever she wanted at the gift shop, which usually entails many stuffed animals and silly toys, but not this time.  All she wanted was a NYFD ball cap.  Nothing more to say there…..

     

  • Presidential Fitness Test

    WHISTLE*  Gather up Gentlemen!  My name is Coach Da Parish and I will be your F3 Physical Education Instructor this morning.   I expect everyone to work hard enough to exceed their own expectations while maintaining your own physical health.   Feel free to modify on your own.  WHISTLE*  Mosey with me!

    W/U

    • SSH X 25
    • AV X 25
    • HB x 25
    • SG X 10 (Each arm)
    • MC X 25

    Mosey to the Foundry – Our great President, Ronald Regan, along with the Predetor himself, Arnold Schwartzenegger, care enough about you to demand physical excellence.  Now, why is this test important?  America needs warriors to fight the evil of communism.  Today that battle begins with basic exercises; the Shuttle Run, the Little Baby Crunch, the Pull Up, and the Merkin followed by the Mile Run.  You will have 1 minute to complete as many reps as possible.

    The Thang

    • 1 min AMRAP
      • Shuttle Run
      • LBCs
      • Pull Ups
      • Merkins
    • Baton Death March around the parade ground track

    Now that our physical test has been completed, please form a line in order of completed pull ups.   Ever other man shall be your team mate for a game of Ultimate Frisbee.  Each time a team turns over the disc, they shall be penalized with 2 burpees.   Should you allow the other team to score, you shall be penalized with 5 Eight count body builders.  (The final score of the game would be 9-1; shirts defeating the skins).

    WHISTLE* Mosey back to the flag for Counterama, Namearama, Annoucements, and COT.  Welcome Earmuffs (FNG) and Tiny Dancer (F3 Nashville).

    Gentlemen, it’s been an honor to lead you!

    Coach Da Parish

     

    Mole Skin – Here’s the benchmarks for the Presidential Fitness Award.

    http://www.vcs.net/uploaded/athletics/Presidential_Testing_Standards.html?1442249271749

  • Labor Day at Rock City

    YHC is unable to do Mondays due to having to be at work early, where a 0630 meeting with the boss trumps F3. YHC once indicated that Rock City was out unless it was a vacation day or a Holiday. Someone was listening, and YHC ended up listed as the Q on Labor day. The participation was a little thin due to the college football kickoff weekend and it being the unofficial end of summer. Congrats to Mahatma’s 2.0 contribution to the amazing victory over Miami. #89Rocks
    Five men was all that was needed to claim victory this day. YHC showed up a few minutes early and planted the shovel flag, then strategically placed some cones in the field inside the track. Someone needs to pay the light bill at Pontiff, just sayin’.
    YHC gave a brief history of how Labor Day came about. It’s great to have a three day weekend, but what does it mean? Factories were full of workers as young as 5 years old in the 19th century, and labor laws were pretty much non-existent. We’ve come a long way since then, and Labor Day is now dedicated to the social and economic achievements of American workers. A massive Railway Union strike in 1894 affected the nation, and president Grover Cleveland sent in Army troops to break it up. Several people died during the riots, and then Congress passed a law making the first Monday in September “Labor Day” at the request of Grover Cleveland. It’s now the unofficial end of Summer. With the Pax history class complete, time for a brief disclaimer, and then mosey toward the rock pile for:

    Warmup

    SSH x 31 IC
    IW x 20 IC

    Plank-o-Rama (Rev Sox loves this)
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Time to get to work. This may be YHC’s third time at Rock City, but it’s Hokie Pokey’s first, so we need to make it memorable. The Pax is instructed to grab a rock, preferably a medium one that can be used for OH presses. YHC was counting on Triple Shift going big, and he did not disappoint. More on that later.
    Mosey back to the big field inside the track where the cones were set up. YHC set the cones in the middle of the field as a reference point.

    11’s
    Starting on one long side of the field – 10 Curls
    Mosey with rock to the other side (passing cones) – 1 OH press
    Mosey with rock to middle of field where cones are – 10 low slow squats
    9 and 2 then 10 low slow squats
    8 and 3 then 10 low slow squats….
    …..
    1 and 10 then 10 low slow squats and finish at side where we started
    Continue doing low slow squats while waiting for the six.

    Short mosey to the track and drop your rocks for:

    Bataan Death March “Rock City” style!
    Here is where Triple Shifts big rock came into play. All rocks stay on the ground except for the biggest one. Line up in a single column, last man holds the big rock. When the pax begins to run, last man drops the rock, completes 2 burpees, picks up the rock and runs to catch up to the column. Upon reaching the column, the rock is dropped away from the column (safety first), then sprint to the front. As soon as the rock is dropped, the last man drops off and does 2 burpees, picks up the rock and repeats. Each Pax completed this evolution twice.

    The Pax is instructed to grab their own rock and head toward the rock pile, but YHC stopped them just outside the area where the shovel flag is located. There’s is approximately 15 yards between 2 large trees where we did a rock lunge walk. YHC requested each pax to have the knee touch the ground for each lunge, or go as low as you can without injuring yourself. Once complete, mosey back to the rock pile.

    Back at the rock pile, YHC saw one minute left, and couldn’t pass up the opportunity. Return your rocks, the do 10 burpees OYO.

    Mosey back to the flag for COT

    Count off, name-o-rama, announcements, intentions and closed with a prayer.

    NMM

    Rev Sox launches Fight Club at the end of Williams BLVD in Rivertown Wednesday. T-Claps to Rev Sox!
    The West Bank Master Melvin continues Thursday at Mel Ott Park, T-Claps to those that have helped to launch it!

    Since it’s a holiday, we talked about coffeteria, and YHC recommended heading to the place we have gone to in the past. War Eagle scoffed at this recommendation, indicating it would be CC’s or nothing at all! He followed this with the fact that CC’s gives free refills…..CC’s it is!
    YHC is now a CC’s fan…..anyone know how we can get them to bid on the City Park Casino Building?

    Thanks for posting with me today! SYITG!

  • This was not a real VQ

    A number of PAX missed their shot at the IronPax Challenge, week 4, so an impromptu AO was orchestrated by Hawgcycle and Gabrielle, among others. YHC was informed that this would count as an “official” F3 workout if he were to Q. Seeing as YHC has been obsessed over his streak and stats related to F3, he figured it would be a good way to dip his toe into the pool of Q-dom and have the workout technically count.

    Started at the Birdcage starting point for Count-Off, Name-O-Rama, Announcements, Intentions, and Prayer, as this Challenge was known to run over the allotted time. Moist arrived during the prayer. Just in time for some pain! As was mentioned elsewhere, Q-ing an IronPax Challenge is nice in that the workout is already planned.

    The Week 4 Challenge, as ordained by the PAX at F3 Greenwood, was as follows (for time):

    • Run 1 mile
    • 50 pull-ups (or pull-up regressions)
    • 4 rounds of 25 lunges (alternating legs) and 25 squats
    • 4 rounds of 25 merkins and sprint 25 yards
    • 100 thrusters with coupon
    • 50 pull-ups (or pull-up regressions)
    • Run 1 mile

    Gabrielle kindly picked up the coupons, which we unloaded as a group. Medulla mapped out what at first seemed to be a circuitous mile route which started at the golf course parking lot and ended at the pull-up bars. Hawgcycle marked out the 25 yard sprint. Everyone else helped in various capacities. It truly was a team effort. I just jumped in to imaginary Q it.

    I was the six and my time was 57 minutes and change, so I know everyone else completed the Challenge in under an hour! Well done! T-claps to Gabrielle and Triple Shift for absolutely killing it!

    Upon mentioning that this was my VQ, Gabrielle was quick to note that it didn’t count and that I needed to do a “real” one. So, this was my imaginary Q, or pre-VQ. It was a good experience, and I look forward to my real VQ!