Vagabond was very insistent that the shorted form of his name is pronounced Vag and not Vag. Since he ran with Fracksack, we named them Vag Frack. Bolt tried to steal the Q but when he said he didn’t want to write the Backblast so YHC is getting credit again.
Ended in a COT praying for family members both who are sick and who have passed on since it is All Souls Day today.
Warmup
Football Field
Do each of the following then run 100 yards and back plank and wait for 6
100 flutter kicks 1 is 1
90 Shoulder taps
80 side straddle hops
70 Plank jacks
60 LBCs
50 Squats
40 Curls
30 rows
20 overhead press
10 prisoner kneels with rock
Ring of fire
Originally, YHC was supposed to Q this workout on 10/23, however when a stomach bug required more Charmin than anything, plans had to be postponed.
That being said, a week later, the Q comes and 5 pax show up.
Important Numbers for this workout: 12, 3, 10, 22,
My father was born on 12/3 and died 10/22/22 and so these numbers served as the basis for rep counts for this workout.
Countoff to start so that we would know that no man gets left behind.
Mosey to jungle gym area.
12 x SSH IC
3 x Burpees OYO
10 x Grass Grabbers IC
11 x Peter Parkers IC
11 x Parker Peters IC
(11+11=22)
Arms: 10 of each Forward, backwards, T Claps, MNC’s, Picking Cherries, Dropping them in a bucket. Picking and Dropping Cherries was done until groans since Kennah-Brah didn’t think that they hurt enough from Monday.
Mosey on over to JPAC. Along the way, there was mumblechatter about if it was JPAS or JPAC and it was decided that from henceforth, it would be know as JPAX.
Self love at the newly named JPAX.
The Thang:
Wall of Jericho as a group around the JPAX. Talk about your fathers and a memory you have of/with them while doing this. When we return to the front, we would do one of the following exercise.
12 x Merkins IC
3 x Monkey Humpers towards to police station OYO (this received more criticism than expected)
10 x Groiners IC. Since this weeks Q-Source is about apprenticeship, YHC decided to apprentice Vagabond in leading groiners.
22 x Squats IC
12 x Partner Shrugs OYO. This was a good trust and ab exercise and will be incorporated i to future workouts much to pax’s chagrin.
Back to Playground for Mary
ABC’s with our feet, which are a great but simple way to end the workout. Also note, all capital letters.
COT Ended with YHC sharing about my father and the impact he had and continues to have on my life. While his death was sudden, the way he lived his life was purposeful. His love language was definitely asks of service, which has shown me how to love others intentionally.
YHC was running late after gathering four large Loofah Gourd’s from my back yard and loading up my vehicle with an 80# sand medicine ball, 60# sandbag and a frisbee. I had agreed to Q at Frac’s suggestion after coffee on Saturday. I didn’t complete the signup until 6:00 am on Sunday, which created some confusion as Vagabond saw an empty signup sheet and was intent on Qing a Halloween themed workout. I arrived at 6:30 ran to the PAX who were lined up and took charge in my rightful role as the officially signed up Q. Vagabond kept the PAX entertained with a Halloween themed selection of music.
The warm up – Grass Grabbers, Abe Vigoda, Imperial Walkers, Side Straddle Hops.
The Thang – Mosey to the Foundry for some Murph training. Two pax took the sand bags while the other PAX used the Frisbee to move to the Foundry. After 5 frisbee throws the coupons would rotate. If the frisbee fell to the ground three burpees. Once at the foundry we began rounds of 5 pullups/rows, 10 Merkins, and 15 Squats. I think the winner was Vagabond with 14 rounds. Using the same mode of transportation we headed to the back of NOMA for some Mary (LBC, Flutter kicks, Freddy Mercuries). 5 Sunday mornings then back to the flag. Where minds were tricked with Loofah treats.
Welcome back Smooth who returned the day before from Spain after finishing his four year work assignment.
FYI My neighbors have an extensive trellis in their back yard and I am often the benefit of their botanical bounties that grow on my side of my fence.
Not a typical garden vegetable, luffa grows slowly and matures well into autumn. It prefers plenty of sunshine, hot summer temperatures, adequate water and well drained soil. In the right conditions, luffa vines grow vigorously, sometimes as long as 30 feet. When provided an overhead trellis, the vines’ tendrils twine and wind up and across overhead supports. They can even create a natural shade canopy.
Eye-catching, sunshine-yellow flowers appear in late summer through early fall. The flowers attract bees, ants and other pollinators. After the flowers are spent, elongated fruits form up and down the vines. They dangle here and there in random fashion.
The adage “things get better with age” applies to luffa. The fruit should fully ripen on the vine before it is harvested. As it matures, the fruit lightens in color and loses water weight. The shell hardens and starts to separate from interior fibers. Typically the vine starts to dry, as well. However, wait too long and the outer shell may over harden, which makes peeling difficult. Decay also can begin, as evidenced by dark spots, when fully ripened fruit is left too long on the vine.
Growers typically break off the mature fruit’s outer shell by slamming it on a hard surface or crushing it with a heavy utensil. If peeling is still difficult, a drench of water sometimes helps. Peeling reveals a spongy fiber within, which should be extracted, washed and squeezed to remove excess water. A bleach-water soak can lessen persistent stains. Otherwise, the fibrous “sponge” should be left in the sun to thoroughly dry, which helps curtail mold growth.
10 Pax showed up to celebrate 9 years of F3 in NOLA
Thank you
Double Fudge
Fast Tax
Hand Grenada
Hokie
Manuel
Mayhem
Mr Rodger’s
Pool boy
PVC
Vagabond
For coming out to play!
Warmorama
10 Abe Vigodas
18 grass grabbers
14 arm circles
9 low slow squats
The THANG
4 corners at the goal line and the 50 honoring 10.18.14 birth of F3 NOLA and our 9th Man-iversary
Round 1 – 10 Honest Merkins each corner with mode of transportation between corners as follows
50 to Goal line – forward lunge
Close goal line corner to far corner backwards run
Goal line to 50 – backwards run
Far 50 to close 50 – forward run
After Doing the same # of reps and the same exercise at all four corners each round Pax would Shoulder taps waiting on the six to complete each round
Round 2
18 bicycle big Boi
Same mode of transportations
Round 3
14 Star Toe Taps
Same mode of transportations
Round 4
9 jump for Joy
Same mode of transportations
In 1977, the King Tut exhibit was held at NOMA and was the inspiration for today’s workout. No, we didn’t walk like an Egyptian, perform a camel crawl, or did the mummy move. TUT for today means Time Under Tension (think low and slow) which is the most efficient way you create hypertrophy of muscle, i.e. “Get Swole!”
Warmup – Squats, Merkins, Lunges, Peter Parkers, Shoulder Taps, Parker Peters, and Imperial Walkers (crowd pleaser). Everything was done IC but it was a slow 3 count hold for each movement rather than the standard IC count.
The Thang – Everyone pick up a coupon for each hand (kettlebells and sandbags) and head to the Foundry.
Once we arrive we at the foundry, do three rounds (2:30 min each) of flexed arm hang to failure, 10 no cheat merkins and 15 goblet squats.
Head back to the flag and we perform one Sunday morning.
Close out with COT and prayers for peace for Jerusalem and for Charmin as he honors the one yr. anniversary of his dad’s passing.
Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.
KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.
Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.
Ended with prayers for family and in thanksgiving for healing.
Got a call from Minuterice asking what AO YHC was heading to so we could meet up. After a quick check of the Q sheet there was a Void at El Diablo so I figured it was a good opty to Co-Q as team “rice”!
Minuterice gave some recommendations then decided he would take the warm up which consisted of several dynamic style stretch and leg exercises to get us going. After roughly 7 minutes he passed it on.
Off to the bleachers – push up climb then crawl down to snake run the bleachers from right to left side finishing with 3 burpees – hold plank until 6 was in plank add 30 seconds finish with 5 Merkins
Move to the gym wall:
2 rounds of the running man to rail squats
2 rounds of 20 second balls to the wall
Move to the playground:
3 rounds of pull ups: 3,6,9 reps each followed by a run to the tennis court 5,10,15 Merkins then a lap around the court. If you were there you’ll understand.
Dr W’s (not new to all)
Elevated V’s – in the sitting position hands behind head raise legs to touch feet
Same position – alternate left hand Tks rht foot then flip flop
Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
Kick stand position brings knees up to chest then extend out gas pump to a V
Move to front of gym quick push up ladder to top of stairs then back down.
Someone was carrying a creature inside themselves that was let loose and just about killed the pax
Reverse bearcrawl up the stairs bearcrawl down
Move to the parking lot – line up left to right bearcrawl our 15 yards – 3 burpees Reverse bearcrawl another 15 yards – 5 burpees sprint back to a plank position to recover “actively”
Line up – Indian Run back to the flag
Finished with
YHC – V Ups
Minuterice – “donut sit ups”
Mr Rogers – Shoulder taps
BooBoo – single leg wife pleasers
COT – we named our FNG – SamBreaux
8 pax showed up and got stronger at the Mothership. Here’s what went down:
Mosey to the peristyle for a warmup consisting of regular stuff.
Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.
Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.
Ring of Fire with squats and ‘mericans
Finish off with 21s doing LBCs and jump squats.
CoT
Coffeteria
SYITG
Pax were encouraged to pick their own path, with a reminder that we need to have a count off and disclaimer before and after the workout.
