February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there for all of it. Some highlights include:
Posting on 2/2/22
The Birth of my son (2nd child) in June 2022
My Father’s Death in Oct. 2022
Completing the Inaugural GrowRUN in October 2023
Becoming Q-Source Q in January 2024.
With all that being said, see below for the workout that I experienced two years ago (Q’d by Hokie) and the pax also experienced this morning at a cool 50-ish degrees. Thanks to Rudy, who, while he could not be here (YHC is starting to sense a trend) did lend us the bricks for said beatdown. The following is a copy of the original beatdown with some slight modifications:
The disclaimer was followed with a count-off (in which it was demonstrated that counting to 10 is quite difficult) instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun
Warm up, with bricks in hand…
arm circles, in cadence, forward x5
arm circles, in cadence, backwards x5
seal claps, in cadence, x6
overhead claps, in cadence, x5
Moroccan night club, in cadence, x10
we then took a mosey to the track where we moseyed WITH Bricks in tow, forward around the curve, KnOT style for 100 yd, forward around the 2nd curve, and KnOT style for another 100 yards(1/4 mile loop)
Each time we finish the quarter mile loop, shoulder taps waiting on the six
Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 8. 1 min Toe Taps.
Ended with Abe-Slow-Goda’s IC x 10, some Low, Slow, Squats x 10 as a cool-o-rama.
That is 2 miles for Run Cajun Run participants
Announcements included the upcoming RunCajunRun events and the fact that CheeseSteak had to get to work.
Circle of Trust where we prayed in thanksgiving for my 2 years and for other intentions.
