F3 New Orleans

Author: Rudy

  • End of February, end of RRR

    Gloomy morning at Okwata. Last day of February, last day of 2019 RRR and YHC’s legs are definitely feeling it. Been a great month – getting pushed by all the PAX to pull a Forest Gump and just keep running.

    And as 5:30 approaches, out of the gloom emerge Kuch and Ya Mom’N’Dem – 2 PAX who have been pushing and inspiring me all month. Running to the workouts, running home. Way to go guys!

    Disclaimer given, and off we go – looking for a rare patch of dry ground in the swamplands of Okwata.

    Warm Up

    Circle up at the foot of Canal Street. Typical Warmup, as YHC is a bit of a creature of habit. As Triple Shift noted – all exercises in cadence x28 (28th day of February. SSH, Hillbilly, Peter Parker (“Stay here” yells frac, so we may as well stay here), Shoulder Taps (“stay here” the Pax grumbles, so YHC obliges), Parker Peter. Recover

    But wait – no warmup is complete without burpees. So we’ll do a Burpee Box: run the canal St loop with 7 burpees at each corner (28 total burpees). If you finish, sweep the 6 and join them for their burpees as well. Mahatma quickly identifies that the name of the game is “stay together”. But he and Cowbell sprint off anyway, earning the opportunity to sweep and pick up two more sets of burpees. Nice work!

    Animal Crossing

    A few rounds of mosey up the levee, animal walk across, and mosey back down the levee. First its Bear Crawls, then Crab Walks, then Duck Walks. Each time, plank at the bottom for the 6. Make room for the sandal-footed hippie who decided to disrupt the workout on his run to nowhere.

    Route 66

    Across the street. Route 66 with Merkins. Go. Certain unnamed PAX reached lightpole #10 and became confused with what to do next. Ole Miss apparently does not cover counting when numbers exceed fingers.

    Cirlce of Time / Benches

    Back across the street to one of the underutilized areas of Okwata – the circle of 8 benches. A PAX of 17 made this a bit crowded, but we’ll make do. Partner up at each bench. We’ll go clockwise around. PAX noted that it was wet. Quite wet. Shoes will be wet. But – no griping allowed. Persevere. Accelerate. Own It.

    • Right Leg Step Up x20 (everyone). Lunge Walk clockwise to the next bench.
    • Left Leg Step Up x20. Lunge Walk clockwise.
    • Monkey Humpers x25. Lunge Walk clockwise
    • Low Slow Squats x20. (this was to be Box Jumps – but the dampness and crowds seemed to make that a bad idea. So improvise…). Lunge Walk clockwise.
    • Dips x20. Bear Crawl clockwise
    • Incline Merks x20. Bear Crawl
    • Regular Merks x20, with the whole group throwing in extras to motivate the rest of the PAX. YHC shoulders are feeling the burn. Bear Crawl onward.
    • Derkins. AMRAP. YHC has a clock. Go. Much grumbling and groaning ensured. 1:10 of derkins.

    A soggy group of PAX gathered up and moseyed back to the flag, where we got in a last round of LBC x28

    And with that, we wrap up the end of February. 2.3 miles earned for RRR. Close out with intentions (several PAX praying for close friends and family suffering with illness). And then prayers – as always YHC asks for the grace of God’s wisdom to use the gift of a day in service of Him, and in service of his family and friends.

    Then – as a little bit of lagniappe, Team Okwata (cowbell, mahatma, kuch, ya mom’n’dem, rudy) took off on one last 2 mile run to celebrate the end of RRR. Thanks for the month – for the inspiration, and for the F2.

  • The Running Ship

    Today’s the day for the inaugural Muscle Ship at City Park, so YHC decided to emphasize the difference between the workouts – for one day, the Mothership became the Running Ship. As the 15 PAX gathered in the gloom (after a brisk 3 mile pre-thang run) YHC gave notice that we would be running. We would to a quick fly-by and give any PAX the opportunity to join the loafers, if they wanted. With that warning, and a disclaimer, off to the races.

    First run to the lawn in front of NOMA for the warm-up:

    • SSH x25
    • Peter Parker x25
    • Parker Peter x25
    • Shoulder Touches x25
    • Mountain Climber x25

    Then run some more (looky by the lake, there’s a group of 16 men who appear to be laying down. I think I see yoga mats too), heading towards Roosevelt Mall.

    At the foot of Roosevelt Mall, Heisenberg chooses Merkins for the Route 66 exercise. Go. 11 benches to visit, 66 merkins. Plank up by the entry to the track.

    Time for an old favorite of YHC: The Dirty McDeuce. 3 exercises, 12 reps. Upper Body, Core, Legs. Then a lap. Repeat x4.

    • Merkins, Penguins, Squats (YHC struggled mightily with cadence counting). 1 lap.
    • Stagger Merkins, Dying Cockroaches, Low Slow Squats. 1 lap.
    • Stagger Merkins, LBT, Monkey Humpers. 1 lap.
    • Floyd Mayweather, Flutter Kicks, Jump Squats. 1 lap.

    Slowsey towards the pole-vault mat, half-way along the straight away. Partner up for the game of “Catch Me If You Can”. PAX 1 sprints half way round the track. PAX 2 moseys across the field to meet the sprinter. Tag up and reverse (PAX2 sprints, PAX1 moseys back). Repeat repeat repeat for 8 mins.

    Slowsey to the Refinery for 5 stations: Burpees, Jump the Green Snake, Pull Ups, Derkins and Hanging Knee Raises. 12 Burpees is the timer.

    Getting late, so lets mosey back to the flag. Stop half-way to get the group back together – doing Monkey Humpers while waiting for the 6. Then again at the flag, Monkey Humpers for the 6.

    All told, 4.1 miles earned towards RRR this am.

    Close out by remembering our PAX struggling with illness and deaths among family and close friends. Finish out with St. Ignatius Prayer for Generosity.

  • 40 Days ’til Mardi Gras

    January 24th, 2019. Only 40 days until March 5th – Mardi Gras! And what better way to celebrate than a traditional Okwata 40?!? Even better, its a blustery sub-forty degree day at the Lakefront (YHC’s car said 37 degrees – but that didn’t account for the gales). Good Times!

    8 hearty PAX braved the chill. Some, like YHC, were bundled in full winter (aka “Marlin”) gear. Smooth managed to have his entire face covered, while DaParish seemed to be sporting some fancy earmuffs. Then, of course, there was JV wearing his tank top and calling the rest of us a bunch of cowards. Disclaimer issued – including warnings to try and keep warm – and we were off.

    Due to yesterday’s rain, and with Surge’s strong urging, YHC modified the 40 in an effort to keep our shoes dry. PAX moseyed down to Canal Street and over the levee, seeking shelter from the wind. Instead of over-and-back, we would instead just do up-and-down, always staying on the sheltered side of the levee. Other than that, its a traditional 40: 10 exercises, each done in 4 sets (40 sets!). In between each set, up-and-down the levee (40 trips up the levee!). Each set is 10 reps (40 reps!). When PAX finishes his set for one exercise, keep repping or plank until the 6. No rest until everyone’s done. The exercises (and some 40-themed Mardi Gras trivia that helped keep the PAX entertained…..):

    • Burpees first, of course.
    • Penguins. 2nd Modification: lets do the reps at the top of the levee rather than the bottom. Sure its windy up there. But its a heck of a lot dryer.
      • Did you know there are 40 parades in February (from Chewbacca through Muses)
    • Low Slow Squats.
      • Per NOLA.com in February 2018, there are 40 marching groups too. YHC doesn’t fact-check, just reports.
    • Cross-fit Merkins
      • Who remembers Mardi Gras 40 years ago? That’s right – the 1979 Police Strike!
    • Peter Parkers
      • Bacchus 40 years ago? Ron Howard.
      • Bacchus XL? The one, the only Hulk Hogan
      • Bacchus this year? 40 year old Jensen Ackles.
    • Box Cutters
      • Who’s playing Endymion? 40 year old Flo Rida.
      • Lionel Ritchie – hit the charts with Sail On 40 years ago
    • Lunges
      • One Krewe turns 40 this year. No one could guess it. And YHC was not surprised: Krewe of Bilge from Eden Isles.
    • Plank Walks
      • Did you know…. (apparently JV did, as he tried to correct YHC): King of Comus and King of Carnival (not King of Rex…) meet at 40 minutes past 9:00 on Mardi Gras night.
    • Mountain Climbers
    • LBC

    Mosey back to the flag – which was leaning with the wind, but still standing. Thanks to Cowbell for his constant encouragement for all the PAX to keep after it; keep pushing up the levee. Nice work M-Bop! Remember, the workouts get easier, because you get stronger! Great to have you out with us.

    Fast trip through announcements (RRR), intentions and prayers. Then fast mosey back to cars to start the long process of thawing toes. Thanks everyone for letting me lead.

  • Stomps and Sprints

    Thanks to Gabrielle, YHC had a different take on his usual Stomp-and-Sprint workout. So Tuesday am, time was right to give it a test run. I think it has some potential, but needs some help. We will definitely try again soon.

    12 PAX gathered in the gloom. Nice to see a good sized crowd on a Tuesday am – thanks, brothers! Warmer than expected, causing YHC to regret the choice to bundle up. Oh, the fun of winter weather cycles in NOLA. After a disclaimer, the PAX set off for 30 minute run: meet back at the track at 6am.

    Not surprisingly, Smooth, El Guapo and Mahatma took off to the front. Even less surprisingly, Mr. Freedom-Hammer himself decided he didn’t want to hang back with El-G or M-Ice, and bolted. Smooth sure can fly. YHC enjoyed the chance to catch up with Sesame Street – I wish I had his dedication when travelling. 5 days in NOLA and 4 workouts. Nice work!

    Back at the track at 6am (Hawg straggling in late at his 11:45 pace), we gathered to try Gabrielle-themed workout. Split into groups of 4. 3 of the 4 take their position on the track roughly 1/3 apart from each other for a sprint relay. The 4th toes the line to get ready….

    • Position 1: 25 LBC
    • Position 2: 25 PJ
    • Position 3: 25 Merkins

    Go… PAX sprints to the Position 1. Tag, you’re it! PAX from Position sprints to the next spot, while the arriving PAX does the exercise and waits for the relay to come back around. That’s the cycle. Sprint when its your turn, do your exercise on arrival, and wait. As YHC says – needs a bit of work, but everyone got 3 or 4 sprints in before we headed back to the flag.

    COT ends with our count-off, name-o-rama, and close with a prayer to use the gift of Tuesday, January 22nd wisely.

  • ND and the Ladder of Despair

    The PAX are all painfully aware of YHC’s deep love affair with the Irish, and all things related to Notre Dame. The PAX are also fond of pointing out the flaws in my beloved Irish – “What a cupcake schedule”, and “You should join a conference”. This year’s CFB Playoff offered the Irish another chance to silence the doubting PAX.

    Returning from Dallas angry and a wee bit humbled, YHC asked the scheduled Rock City Q if he would be willing to give up his Q so the PAX could share in my pain. “Manbun” Hawg willingly agreed. So the PAX got to ring out 2018 with the Notre Dame Ladder of Despair.

    Warm Up

    Perhaps you are not already aware, but Clemson drummed the Irish in the Cotton Bowl by the score of 30-3. (YHC will happily discuss how the game was closer than that – but you’d have a hard time hearing him over the howls of outraged PAX).

    Burpees, of course. 10x OYO. Repeat. Repeat. That’s 30 (for Clemson). 3 more (poor lonely 3 for ND).

    SSH x30. 3 more burpees.

    IW x30. 3 more burpees.

    PP x30. 3 more burpees.

    The Thang – The Ladder of Despair

    Most PAX know that this was not ND’s first time getting blown out on the big New Year’s Day stage. But they may not understand the full depths of my despair. This morning, they will learn just how many consecutive times ND has gotten embarrassed this way. With a ladder. A ladder that calls out each of these games. How long will it take? How far back in time? Only YHC knows.

    • Game 1: 2018 Cotton Bowl. Clemson romps. 5 Burpees
    • Game 2: 2015 Fiesta Bowl. Ohio State destroys. add 10 Shoulder Presses
    • Game 3: 2012 National Championship. Alabama cruises. add 15 Curls
    • Game 4: 2006 Sugar Bowl. LSU crushes. add 20 Merkins
    • Game 5: 2002 Fiesta Bowl. Ohio State pancakes. add 25 Squats
    • Game 6: 2000 Fiesta Bowl. Oregon State thwacks. add 30 Rows
    • Game 7: 1995 Orange Bowl. Florida State trucks. add 35 Chest Presses
    • Game 8: 1994 Fiesta Bowl. Colorado routs. add 40 LBT 

    Fortunately for the PAX – the clock ran out, coinciding with the end of the streak. 1993 Cotton Bowl, ND romped over the Texas A&M Aggies. But now it was time to return the rocks. Final Tallies: 40 Burpees, 70 Presses, 90 Curls, 100 Merkins, 100 Squats, 90 Rows, 70 Chest Presses, 40 LBT. And worst of all – the cumulative scores of those 8 games? Foes: 304, Irish: 138. Average defeat of 38 – 17. Yikes.

    Return to the flag for our COT. Count-off for 20 PAX. Nice showing, gang! (Even if the uptown members were too scared to show). Lots of upcoming stuff (Krazy Ivan, BR convergence, Mobile Spartan, Jackson Day race). Always exciting to hear all of the opportunities that PAX are pursuing. Remember – if you hear something you want to do, DO IT. Q IT. Talk it up with the PAX, you will almost certainly find someone to do it with you!

    Thank you Rev, for taking us home with a thoughtful prayer, challenging us to be better men, better leaders, better followers into the New Year.

    Thank you, as always, for the chance to lead you all.

  • No Shorty, No Problem

    Late Monday evening, the PAX checked the Q sheet – lo and behold, Shorty was listed!  Could it be?  Would he make a long-awaited return to the Stomp?

    Short answer: No.

    But that didn’t stop the 4 PAX who gathered to dash off into the thick soupy fog.  Typical Stomp: 20 mins out and back, saving some time for Mary.  Thanks, Smooth, for hanging back with me for the outbound leg.  Great chit-chat.  As YHC turned at Tulane for the return trip, Smooth decided to continue the outbound.  Whoosh – he disappeared into the gloom.  YHC returned, crossing paths with Woz and Hawg on the way back.  And of course, as we neared the Shovel Flag – Smooth sailed past us, barely breaking a sweat.

    Finished up with some Mary around the flag.  Thanks for the great run, gentleman.  Maybe next week, we’ll see Shorty again.

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.

  • The 4 Frozen Horsemen

    Winter is here.  But that didn’t stop 4 hardy PAX from appearing on the angry shores of Okwata, where the winds were howling.  YHC’s car said 37 degrees.  Alas, YHC’s car does not have a wind-chill measurement; perhaps that is for the best.  Somethings are best left unknown.  5:30 arrives, so the 4 frozen horsemen from setting off.

    The Thang

    YHC abandoned the planned Q in order to seek shelter behind the levee.  Lets mosey!  10 seconds later, time for a quick return to the sidewalk to find an alternate path.  Thank you, trailblazing Abacus, for alerting us to the puddles of mud and water!  Sorry you had to step in it to discover for us…

    Instead: Mosey down to Canal St, up and over the levee, seek shelter and dry ground on the City side of the levee.

    Warmup with SSH, IW, then plank-o-rama.  Cold seems to mess with Frac’s counting abilities.  But we persevere…

    Dora 1-2-3

    Burpees x100, Merkins x200, Squats x300.

    While Pax 1 reps, Pax 2 Lunge Walks up and down the levee – feel that howing, freezing wind hit your face at the top!  The walk down added the extra “don’t slip and slide” risk.  Frac and JV got the benefit of extra reps waiting on YHC and Abacus.

    Head to the top for a 20 count (and grumbling about why we didn’t do the 20 count in the shelter at the bottom.  Because we’re tough, that’s why)

    HOP

    Mosey to HOP for 4 stations: Bear crawl Up/Down the levee (the timer), Dips, Pull-Ups, LBCs.  2 rounds.  I’m not exactly sure what JV does on the bear crawl down, but I think it involved frequent stops to smell the flowers.  We don’t have all day, here….

    Mosey back through the mud and puddles to the flag.  Dang, that water is C.O.L.D. on the feets.

    Time for Flutter Kicks x25.

    Then close up with the faster countoff, name-o-rama, intentions and prayers that I’ve ever been a part of.  “Nice seeing you gents, gotta run….” says everyone as they hustle back to their cars to try and restore feeling to extremeties.

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!

  • 10 and 1

    Welcome to October.  Fall is here!  Or maybe not.  Nope, down here in the swamp, summer heat and humidity remains the norm.  YHC had spent a weekend up north with the 2.0s, and enjoyed a run in crisp, cool fall weather.  How enjoyable – I hadn’t actually been cold in about 6 months.  But, YHC was slapped with reality twice when stepping off the plane at 9:30 Sunday night – first, HEAT and HUMIDITY.  I suppose fall will arrive someday.  Second – #TClaps to King Kong for letting YHC know he had the Q at Rock City!  What to do, what to do….  October 1st.  10/1.  I wonder what that could lead to?

    PAX appearing left and right in the gloom on Monday morning.  The Uptowners are rapidly becoming a (welcomed) infestation at Rock City (As Angie’s List noted – “You’ve been Gentrified!”).  As the clock struck 5:30, a Rock City record 21 PAX headed out the gate and off to the rocks.

    Super Brief Warm Up

    Circle up in the Pontiff Swamp.  Much grumbling and searching for high ground.  Lets get this party started

    • SSH x38 – as RevSox correctly pointed out, ND scored 38 in their crushing victory over Stanford.  But
    • Peter Parker x25 – face down in the swamp.  More tears of agony from the Uptowners

    Lets just get on with it, shall we?  Grab a rock and mosey to the trees.

    10/1 – Thats an Eleven!

    YHC is rapidly turning into Amnesty – a One-Trick-Pony at Rock City.  No, this wasn’t Spartacus.  It was the 11s.

    Line up in the middle of the field, trees on each side.

    • Burpees on one side (starting at 10x going down)
    • Jump Squats on the other side (starting at 1x going up)
    • Pass your rock heading to the Burpees?  Shoulder Press x11
    • Pass your rock heading to the Jump Squats?  Curls x11

    Go.

    When you finish, on your 6 and do LBC waiting for the 6.  Nice work JV, Bogey, RevSox and King Kong leading the PAX.  As a reward, they get to do more LBCs then everyone else.

    Over to the Parking Lot with your Rock.  Quick dose of Hydration.

    Dora

    Partner Up.  PAX 1 lunge walks (with Rock) out and back 5 parking spaces.  PAX 2 does exercise till PAX 1 returns.  Flapjack.  Rinse and Repeat till all exercises are done.

    • 100 hand-release Merkins
    • 100 Squats
    • 100 LBCs

    Grab the rock and mosey back to deliver our friends to their home.  Then dash back to the flag.  Hold Mission Impossible while we wait for the 6.

    Then wrap it up.  Count-off (21 PAX!), Name-o-Rama, including naming two FNGs: Left Eye (came along with the Uptowners – YHC not entirely sure he followed the connection that left to Left Eye, but it came from references to Lisa Lopes).  Friar Tuck (via Marlin, finishing his formation).  Welcome aboard!

    Convergence on October 13th.  See you there.

    Wrap up with intentions and close out with a prayer.  St. Ignatius, Teach me to be generous.