Warm Up
After a brief welcome and disclaimer and pointing out two FNG’s we moseyed over the great lawn for 15 SSH (some jeering the Q was already winded and thus we stopped), 10 Arm Cirlces and 10 Abe Vigoda’s we the explained today’s 6oth birthday celebration.
The celebration of 60
We divided into 6 groups (Four groups of 4 and two groups of 5) and established 6 starting positions around the great lawn (the 4 corners and the two “midfields”). Each group would perform 10 reps at each station for a total of 60 reps in each round.
After each round, the fittest of the fit would run to Café du Monde and then to the Peristyle Pavilion where Catfish would lead them in 60 reps of his cardio intensity choice while waiting on the six.
We the returned to our starting points at the great lawn to start the next round.
Round one ~ Burpess
Round two ~ Lunges ( 2 is one)
Round three ~ Imperial Walkers (2 is one)
Round four ~ Merkins (Hand Release)
Round five ~ Plank Jacks (4 count)
Round six ~ was performed while staying under the Peristyle Pavilion as we were running tight on our 60 minute time cap.
COT
Countarama, Name-o-rama, naming two FNG’s (Hokie’s son-in-law from DC is Beardo and Hokie’s brother from PA is CoatTails), announcements and prayer intentions.
Rudy was kind enough to then close us out in prayer!
Gratitude
I am humbled to be able to call my F3 NOLA guys my brothers in Christ and friends. I am also appreciative of Catfish moving his Muscleship Q to Mothership and Co-Qing this 60th birthday celebration. To each of you, please know I am honored to be in your presence and have you pushing me to grow physically and spiritually. To each of you, RESPECT RESPECT to you!
