F3 New Orleans

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  • Too slow for some

    Got video and pictures for today guys.

    F3, Sept. 8, 2018, the Knoll, video IMG_1228  

    Beautiful morning it was. Had some exercises too easy today. Really its just easy to cheat at some of my novel, extraordinary exercises. I know I got what I came for.

    Worms is Q.

    ?? whats the FNGs name behind Rocket?  I need some help from you young whipersnappers with memory for things like this

     

    WARMUP.

    Finkle swing.  Swing legs far back to far front, slooooooowly.  L R L R….

     

    Capri lap Squirm.  Not a “run” but can still call it a “mosey”.  (A squirm is a fast walk  To be “walking” you have to have one foot on the ground at all times.  “Running involves a moment in time where no foot is touching the ground. Its about 4-9/13  microseconds, I believe.)

     

    Neckercises.  Front, rear, left right.  Hold hands on forehead.   You will be using your arms to fight against your neck muscles.  If you do it wrong, you are going to wonder why this is called and exercise. If you do it right, your neck will know it tomorrow.  (I don’t think anyone believed me.  I admit this seems a little like a woosercise activity like the ones I saw at the Retirement center a couple of years ago with the 80 year olds.)  Done right its well worth doing.

     

    Front: While pushing back on your forehead with both hands, move your head all the way forward as far as it can go and then move it all the way rearward as far as it can go.

     

    Rear: While pushing forward on the back side of your head with both hands, move your head all the way forward as far as it can go and then move it all the way rearward as far as it can go.

     

    Left: While pushing on the right side of your head with your right hand, move your head all the way left-ward as far as it can go and then move it all the way right-ward as far as it can go.

     

    Right:…. Just the opposite of the above.

     

    The Thang

    Sun gods. Kind of a shoulder roll.  Sun Gods is the rotating of shoulders through act of moving outstretched arms (with purpose and intensity) forward or backward in circular motion

     

    Goofball

    A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Call it goofball b/c you look exactly like one when doing this.

     

    Flying sun gods sobriety style (AKA Nancy Kerrigans). Lean torso forward, raise one leg out to the back, reach arms out to side and do small arm circles. Count in cadence just like sun gods. Forward on one leg, then switch legs and reverse.

     

    Annie

    Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

     

    Sky reachers.  (another seeming woosercise, that doesn’t have to be.)  Super looooooong reaching upwards with your fingertips high.  This can be as strenuous as you want to  make it. If you aren’t hurting by the end of this you didn’t do it right.  You can be lazy and just point up like you want to ask a question, or you can stretch about 64 muscles till they hurt if you like.

     

    Batwings:

    Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.

     

    Fabreze,

     

    On your six, do 2 Big Boy Situps. Remain upright after last BBS and lift feet up 6″.  Do 10 Air Presses (hands pushing out).  Back down for 4 BBS followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…).

     

    Goose step march across the field.  Marched 65 paces just like the Nazis though we don’t hold to the fascist model otherwise.  A real leg muscle stretcher.

     

    Happy Jacks

    Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.  Cool activity twist on some familiar exercises.

     

    Mozy to the rock creek

     

    Find a rock.

     

    Chest pass your coupon up the hill

     

    Coupon Peristalsis.  (no one ever figured out what peristalsis means?)   Everybody get a coupon.   Line up like the Center and the quarterback.  Place rocks in a pile at the front. Pass rocks toward rear. First man go to rear.   This one needs a little more thought to keep the men busier but it could be a good exercise.

    Freak nasties.  Did 16 freaky nasties

    2 man event.

    Palm punching.  Group up in pairs.  Take turns.  This is a boxers punching exercise.

    Jab — a quick, straight punch thrown with the lead hand from the guard position.

    Cross — a powerful straight punch thrown with the rear hand. …

    Hillbillie:

    Similar to Imperial Walkers but knee comes up to elbow on same side of body as side that knee is raised.

    Happy feet.  Arms out to sides.  Feet do rapid running in place but spread shoulder width apart.  Commonly a football exercise.  20 reps.

    Another similar to Imperial Walker but with a twist.

    Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. Sound effects optional.  16 reps

    Ring of fire with a twist

    a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order to “SPRAWL” then back to the squat walk.   We went in CW and then CCW directions.  The Q would instruct everyone to “sprawl” after a varying number of steps.  (“Sprawl:  body straight like in a plank. Arms straight.  Bow your middle body down deeply towards the ground while attempting to face upwards as high as possible.  This is an exercise used by wrestlers and other marshal arts as a beginning to other actions.)

    mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock with 2 hands, up the hill, as far as you can, pick it up and chest pass over and over until we make it to the plateau of the hill. About 6-10 throws, depending on how well you chose your rock and how far are your throws.  Choosing the pea gravel ain’t fair.

    -chest pass up the hill

    -Alternate right arm then left arm shotput throws, down the hill

    Posed for a rock picture at the base of the hill by the creek.  We’ll call that a Rock Shot.

    Mosey to benches at the pavillion.   Did step up with right leg first, 20 reps.  Then did step up with left leg first.

    Mosey’d back to the flag for Circle of Trust and a group pic.

    Welcome to the new members. s this morning!

    Ended with prayer.

    Meet at CC’s on Seigen Lane

    Thanks to all for posting this morning and putting up with the old man’s beat down.  Did you sweat?

  • Sparring with a Hawg in the Gloom

    YHC arrived to the Fight Club with hopes that the River Ridge/Kenner F3 men would finally start to come out for a morning beatdown and he was let down as 5:30am came up on his watch and he stood alone at the base of the levee. It looked like this was going to be the morning when YHC did some shadow boxing at the Fight Club.

    He looked like a crazy man saying the disclaimer to no one in the dark and started the warm-up.

    SSH – 20

    Arm Circles – 20 forward and 20 backwards

    At this point Hawg came strolling in to help save YHC from his first dancing idiot F3 workout. Like a seasoned pro, he dove right into the warm-up without need of explanation.

    Real Freddie Mercury – 20

    Hillbillies – 20

    Windmill – 20

    With the warm-up complete, the Pax took off down Reverand Richard Wilson Dr. to workout at the Buddy Lawson Playground for the first Fight Club field trip. Once arriving at the field, YHC took advantage of the football field for a round of F3 suicides.

    Run 1/4 length of the field and stop for 10 burpees

    Run back to start, down 1/2 length of the field and stop for 20 jump lunges

    Run back to start, down 3/4 length of the field and stop for 30 merkins

    Run back to start, down full length of the field and stop for 40 big boy sit-ups.

    Run back to start

    Since this is the final week of regular season baseball, YHC wanted to honor the 2018 MLB season with a short game of Plankball. Plankball = run the bases and stop at each base for a plank exercise done together in cadence.

    1st base – 20 Plank jacks

    2nd base – 20 Peter Parkers

    3rd base – 20 Annies

    Home – 10 Nolan Ryans on each arm

    1st base – 20 Parker Peters

    2nd base – 20 Mountain Climbers

    3rd base – 20 Merkins

    Home – 10 Nolan Ryans on each arm

    We moseyed back to the boxing statues to finish off some with some core and leg workouts

    American Hammer – 20

    Wife Pleasers – 20

    Penguins – 20

    Flutterkicks – 20

    Dying Cockroach – 20

    Rocky Balboa – 20

    Channing Tatums – 20

    Tatum Channings – 20

    Incline Merkins – 10

    We counted off, called our names, YHC made announcements that were half for F3 and half for Grace Community Bible Church since the entire Pax are members of the Church. We circled up for a sweaty side hug of man and called it a day. Thanks for the sparring session Hawg. We will back in Kenner on October 3rd! Don’t forget to mark your calendars since Amnesia will be leading his first real Q.

     

    -Rev Sox

  • F3 Mobile Launch – Saving the Best for Last

    Four New Orleans Pax descended upon Mobile as the final round of guest Qs.  Here was our line-up:

    Gabrielle – A beast of a man.  He’s helped lead an Uptown resurgence as those around him strive to achieve similar looking biceps.

    Jingle Vader – The name says it all.  A stalwart of F3 New Orleans.  No one has attended more workouts than this High-Impact Man.

    Rev Sox – A long time hold-out, but ever since he was finally coerced into posting at an F3 workout he’s been afire.  He is single-handedly responsible for bringing F3 back to America’s City.

    YHC – Unfortunately, I’ve really let myself go.  I don’t even own shoes anymore.  If only the Men of Mobile (MOMs) could have seen me in my heyday.

    Just before 0700 we introduced ourselves to our 3 native cohorts, YHC provided the disclaimer and we were off on a short exploration of this great AO.  I can’t say that we rode into Mobile with all the fury and fight of the Four Horseman that Grantland Rice made famous, but I can say that the two jogging stroller moms did peer once or twice at the bewildering panorama spread on the green plain below.  (Shout out to Rudy).

    Warm-up

    The Mobilites are on their own next week so YHC spent a little time going over how to count and then gave them the opportunity to lead some exercises in cadence.

    SSH x 10 (YHC); SSH x 10 (Plunge); Imperial Walkers x 10 (Sludge); Squats x 10 (Boots);

    Then we talked about saying recover when it’s time to get up…and if you want everyone to stay in plank, don’t say recover:  Peter Parkers x 15; Plank Jacks x 15; Parker Peters x 15…recover.

    Then we went over some different types of cadences:

    Tempo Merkins x 15 (3 counts down – 1 count up); 8 count Body Builders* x 10; Jack Webb (2-count cadence) up to 10.

    *I totally fouled up the body builders.  I knew I had the merkin and plank jack backwards after the first one, but I owned it and kept trucking with supreme confidence, as if I this were the way they are supposed to be done.  Fortunately, I brought along 3 men from New Orleans that were all quick to point out I was wrong.

    The Thang

    The Q was passed to Rev Sox.  During our two and a half hour planning session the night before, we had decided Rev Sox would Q some 11s.  However, during introductions, we learned the Mobilenniums had already done 11s.  Not to be deterred, we flipped to Appendix E of our game plan and chose plan C.3 – Global Warming.

    All pax in a circle holding an Al Gore.  Pax #1 starts 5 burpees.  When he gets to burpee #3, the pax to his right starts 5 burpees, so on and so forth around the circle twice.

    We then moseyed to one of many open fields where there were some benches.  Chong-Li delivered an epic beatdown during the New Orleans launch almost 4 years ago that included something we named the Red Hot Chili Pepper.  He did it under the I-610 overpass in City Park, I assume because he saw a bunch of tables and benches there.  1) Who would think that people would want to picnic under an interstate overpass? 2) Who would want to work out on abandoned picnic tables covered in bird feces?  Fun fact:  It’s been 4 years since the New Orleans Pax have worked out under that overpass.

    This was a modified version of the original Chili Pepper (in cadence).

    Channing Tatums x 16; Decline Merkins x 8; Tatum Channings x 16; Incline Merkins x 8;

    Channing Tatums x 12; Decline Merkins x 6; Tatum Channings x 12; Incline Merkins x 6;

    Channing Tatums x 8; Decline Merkins x 4; Tatum Channings x 8; Incline Merkins x 4;

    Channing Tatums x 4; Decline Merkins x 2; Tatum Channings x 4; Incline Merkins x 2

    Then it was on to the middle of the field where we circled up for half of a Dirty MacDeuce.

    JV on Q – Nolan Ryans (left hand down) x 12; dying cock roaches x 12; Bobby Hurleys x 12 – 1 lap.

    Gabrielle on Q – Arm Circles (6 forward, 6 back); Flutter Kicks x 12; Squat Jacks x 12

    This left us just enough time to play a little F3 Ultimate.  On each change of possession, the team losing possession must do 2 merkins, play doesn’t stop until someone scores.  Team that gets scored upon must do 5 burpees and sprint to the other end of the field.  YHC picked teams as I paired myself with the 3 Mobilesexuals.  I chose well as we thrashed the New Orleanians, scoring 3 times in about 4 minutes.  One might say we won because we outnumbered them 4 to 3, but I’m pretty sure we won because Plunge was on our team.  He may have been able to beat us 1 on 6.

    That was it.  We gathered our flip flops and headed back to the flag, arriving a couple of minutes late…Don’t ever let that happen again.    We enjoyed COT and then headed out for coffeeteeria.

    Naked Man Moleskin

    • Thanks to F3 Mobile for inviting us to take part in their launch.  We all thoroughly enjoyed getting to know these men.  I don’t know about the rest of Mobile, but these three guys are top notch.  They are going to do some great things in this city.
    • Rev Sox, who hasn’t been to a Saturday workout since his FNG posting felt like he was working out in the middle of the day with the 0700 start.  It’s much brighter at 0700 than 0530.
    • I was more than thrilled to see Boots’ choice of footwear.  Shoes may be the standard F3 attire, but who says that’s right?
    • Mobile is set up for success with both the AO and the coffee shop.  The AO has a ton of potential.  I didn’t see a place to do pull-ups, so someone may need to take that into their own hands and provide a solution.  Not a lot of inclines either, so you may need to get creative there, but there are tons of open fields, a pavilion, benches, etc.  The coffee shop was a local spot and had plenty of room.  It also had a stage, which opens up lots of possibilities.

  • Fracsac’s Foundry

    YHC filled the empty Q spot at the Foundry less than a day earlier.  Upon waking up to the pitter patter of rain on the roof, YHC was thinking that was a bad idea.  Then the phrase “rain or shine” came to mind, and all was better.  The rain actually held out for the most part.

    Six veteran Foundry F3 men gathered near the Shovel Flag at 0530 and heard the disclaimer, followed by a mosey to the track for the warmup:

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20

    Partner Up for Four Corners

    Starting at first turn of the track
    10 Carolina Wine Mixers IC x 10
    Sprint to next turn
    Partner Derkins IC x 10
    Sprint to next turn
    Merkins IC x 10
    Sprint to final turn
    Partner Derkins IC x 10 (Flap Jack from second turn)

    Mosey to road on the way to the Foundry
    Starting at first light post, 5 squats. Run to next light post and complete 10 squats, and continue to increase by 5 each light post. Continue up to 30 squats at Foundry.

    Stations
    Stay partnered up
    Station 1 – Pullups AMRAP
    Step Ups – AMRAP
    Run to bike path, 5 burpees, run back (Timer)

    3 Burpee Bataan Death March
    Indian Run on Bike Path. Last man drops off for 3 burpees and sprint to front. Complete one lap, approximately one mile.
    Return to Foundry for Rinse and Repeat of Stations.

    Indian Run back to the Track. 100 meter sprint, then mosey back to the flag.

    Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 15

    Times Up

    COT
    Count off, Name-o-rama, Announcements, Intentions, and Closed with a Prayer.

    Thanks for posting at Fracsac’s Foundry!
    SYITG!

  • Leave No Man Behind

    Pre-Thang

    The night before, YHC attended Martini Madness and had to behave himself by not indulging in every kind of vodka available.  Thank goodness that event ended at 11 p.m.  YHC woke up at 5:00 a.m. because he was excited to Q his first Mothership.  YHC got to the AO early around 6:10 am. and saw FracSac jump roping for the Sept. ISI Challenge.  He was at it!!!  YHC greeted him with a good morning and went off to set up some cones at the Great Lawn.  At 6:30, YHC gave his standard disclaimer and off the 15 PAX.

     

    Warm-ups

    Moseyed to the Great Lawn and did the following in cadence:

    SSH x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    MC x 20

    After the warm-ups, Tool and Da Parish went off to the Grandmothership with a low impact workout while the remaining PAX partnered up for the first exercise at the Great Lawn.  For the rest of the day, the PAX would have the same partner.  Some mumble chatter from Rudy about having Cowbell as a workout partner.

     

    Great Lawn

    Lined up at the first cone – 5 LBCs.  Get to the second cone – 10 LBCs….  increment of 5 to the sixth cone with 30 LBCs.  But how did the PAX get from one cone to the next???… wheelbarrow your partner and flap jack at each cone so each PAX got an equal opportunity to get his hands dirty.  Total LBCs = 105.  Then moseyed to the Fountain in front of NOMA with your partner.  Planked and waited until the last team arrived.

     

    The Fountain

    Paired up the teams to form a team of 4.  For the remainder of the day, these were the teams:

    Team A – Rudy, Cowbell, El Guapo, Two Yutes

    Team B – Medulla, Moist, Heisenberg, FraSac

    Team C – Outbreak, Thighs, Calliope, Out for Justice

    As a team – performed 200 box jumps. But only one PAX can do the rep count while the remaining 3 PAX were doing the shoulder taps with your fists (called the King Kong).  A lot of mumble chatter after this as you can see later in this back blast.  After 200 box jumps, the teams had to perform 300 dips.  Once again, only one PAX can do the dips while the remaining 3 were doing air squats (YHC heard few PAX saying this must be Kong Squats).  Once 300 dips were completed as a team, Indian ran (YHC heard a PAX calling this a Kong Run by hitting your chest with your fists while Indian Running) to the main entrance of the park.  Planked and waited until the last team arrived.  YHC believes there will be a list of new lexicons coming soon with a Kong theme.

     

    Main Entrance

    As a team – performed 300 merkins.  Only one PAX can do the rep count while the remaining 3 PAX were standing in Al Gore position.  Once completed, the team BLIMPS through the median.  Starting at the first light post with 5 burpees.  Ran to the second light post with 10 lunges each leg.  Ran to the 3rd post with 15 imperial walkers each leg…. to the fourth post – 20 merkins…..to fifth post – 25 plank jacks…. to the sixth light post with 30 squats.  Then Indian ran to Baby Foundry.  Planked and waited until the last team arrived.

     

    Baby Foundry 

    Pull-ups exercises – one pax would do 10 pull-ups, one pax was the spotter, 2 remaining pax were performing patty cakes.  Rotate until each PAX within the group finished with 10 pull-ups.  Then rinse and repeat.  So each PAX ended with 20 pull-ups.  Combined all teams and Indian Ran back to the Great Lawn to meet back up with Tool and Da Parish to finish the day with a round of Mary.

     

    Round of Mary

    Flutter Kicks  x 20 IC

    Dying Cockroach x 20 IC

    Hello Dollys  x 20 IC

    American Hammers x 20 IC

    The PAX moseyed back to the flag for the COT at 7:30 a.m.

     

    COT

    Count-O-Rama 15PAX, Name-O-Rama, announcements, intentions.  One thing I love about F3 is the comradery.  The purpose of today’s workout is to stay as a group.  Leave no man behind mentality.  Work as a team.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • Who’s next!!

    4 PAX converged on Grandmothers House with no Q listed to lead. YHC took the lead to call for a round robin.. Taking the warmup and first leg of the beatdown and then passing the baton to Captain Sparkles. Wrapping up with Pelican on the close..

    Warmarama

    20 IC Seal Jacks
    10 IC Windmills
    20 IC Toe touches
    10 IC SSH
    20 IC Butt kicks

    Thang
    Moseyed to the tunnel for some partnering up PAX 1 does Merkins while PAX 2 Carioca down to the flat then sprints the flat and Carioca back up top R/R for the return. Captain included a series of PAX 1 LBCs while PAX 2 back pedaled down and chose the exercise each hated most on the flat and lunges backup the other side and R/R back. YHC and Coconuts both agree to hate the bunny hops the most as was evident upon hitting the flat and as if we were synchronized swimmers in the water we start hopping.. Upon completion Captains desire for stair action prompted the PAXs return to the Trailhead. Series of incline Merkins and freak nasties 15,10,5 as we alternated up the steps to the top with a completion of 20 calf raises.. With 6 to spare Captain passes the Baton to Pelican. We hit the splash pad area for 10 OYO box jumps, 10 each leg stepups and closeout with 10 Derkins. Round robin Q would not be complete without Coconuts getting in a set of Mario’s (slow decend of right hand to left toe balance followed by a hop in the air at the end) 10 each side and balance tested on many fronts with this one.. What a great name considering us generational Nintendo 40 something’s truly looked as if we were jumping and collecting those coins, 🍄 or flowers as we warp our way through the tunnels and stairways of Grandmas House..

    Countarama, announcements COT

    Thanks for the Post men!!

    Till the next Gloom
    👊🏻💪🏻✌🏻

  • Monday With Macdeuce

    Pre Thang:  Third day of Fall and just another  muggy Monday morning in NOLA and the pax gathered slowly…  Yankee showed up with Shark Bait from Carmel and the regulars rolled in one at a time. We also had an appearance by FNG Carlton, who had posted twice already but left early both times and still hadn’t been named. At 05:30 a couple more stragglers came in hot and we were off into the gloom with a solid 19.

    The Thang:  Mosey around by the golf club house and over to the base of the bandstand for warmup COP: SSH, Mtn. Climber, Imperial Walker, Plank Jack x 25 IC.

    Dirty Macdeuce:  Run the loop(oak alley to the track, right to the parking lot and back around to bandstand. Approx. 1/4 Mile), Then perform the prescribed exercise x 15 IC.

    Round 1: Merkin, Squat, American Hammer

    Round 2: Left Staggered Merkin, Monkey Humper, Real Freddie

    Round 3: Right Staggered Merkin, Lunge, Flutter Kick(We lost Carlton again at this point.)

    Round 4: Wide Merkin, Low Slow Squat, LBC

    One more lap and mosey into the shelter for some bench work: LLSUx 15, Derkins x 15, RLSU x 15, Dips x 15

    Mosey over to the grass for some stretching and head to the flag.

    COT w/ shoutout by YHC.

    Good Times!

    Roots

    T Claps to Carlton for giving it another shot. If he makes it through a full workout, I move we name him Rhoda or Mary Tyler Moore. Those who grew up in the 70’s will get it…

  • Spartacus II Redux


    DISCLAIMER, let’s mosey…
    COP:
    -SSH x 30 IC
    -Mt Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…and let’s head to the shelter for the benches.
    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)
    Rinse and Repeat for a total of two rounds.
    Times up, send your rock home and head to the SF.
    Countoff, namerama (welcome FNG-Mayfly), announcements, and a prayer. It was an honor to lead. SYITG…

  • 100 is the number!

    When Mulligan had to back out of Q’ing, I jumped at the chance to take the Q , especially knowing it was going to be my 100th F3 workout this year.  I arrived early and stealthily unloaded the 6 cinder blocks I have been toting around in the back of my Suburban onto the lawn behind “Touchdown Jesus”(surprise for later).    I was dreading this day, as I knew at the end of the workout, I had a burpee bet, with Willie, to pay off for our Fantasy League game, loser does the score differential in burpees, Let’s just say it wasn’t close and the number was 61 burpees!  OUCH!

    The PAX began to assemble at the front of the park and at 5:30 we were ready to go.  The Intro and disclaimer were given as well as the Announcement that this was my 100th beatdown.  I don’t think anyone could believe I actually keep track of that, but I do.  So off we went for a Mosey down to Walnut across St. Charles and back down to the nicest patch of grass Uptown, the Loyola “U” for the Warm-Up.

    Warm-Up – 100 Reps of warm- up

    SSH x20 IC

    Imperial Walkers x20 IC

    Mountain Climbers x20 IC

    Hillbillies x20 IC

    Sun Gods – 10 Fwd, 10 Rev

     

    Thang 1 -100 Rep Circuit

    Did a count-o-rama to determine we had 25 PAX divided up in to 5 groups of 5,  Five Stations setup around the lawn

    Station 1  – Dips – this was the count – 20 reps

    Station 2 – Monkey Humpers – AMRAP

    Station 3 – SURPRISE WE HAVE BLOCKS AT WPM – Curls for the Girls – AMRAP

    Station 4 – Low Slow Squats – AMRAP

    Station 5  – Plank Jacks – AMRAP

    Finished first round, that was fun, Let’s RINSE AND REPEAT!

    20 count by King Kong, and lets Mosey to the Mountain.

     

    Thang 2 – Dora 1,2,3, up the Mountain

    Run up the mountain with stops  to exercise at each turn-around.

    Partner up, Exercise are 100 Merkin, 200 Bobby Hurley’s, 300 LBC’s, combined effort

    At each turnaround:

    PAX 1  would do 10 Merkin, 20 Bobby Hurley’s and 30 LBC’s, for the count

    PAX 2 would do Shoulder taps during the Merkins, Al Gore during the Bobby Hurley’s and Flutter Kicks during the LBC’s.   Flap Jack exercises at each turnaround.

    10 Stops on the way up gets us to our required counts.

    This took longer than expected, and as the last groups arrived to the top of the mountain I realized it was already 6:11.  No time for anything else…

    Down the stairs and a quick Mosey back to the Flag.

     

    COT

    Count-o-rama, Name-o rama, NO FNG’s,  Good!   I don’t want to hear anymore Mumble chatter about my bad naming skills.   My prayers were answered as I got a reprieve till next week from the burpee bet, as Willie had to leave as soon as we were done and didn’t make it to the COT.  Now I have to dread it for another week.

    Announcements:  A group is going to Mobile to help with the new AO there on Sat  anyone is welcome to come along.   Coffeeteria at PJ’s after.

    I thanked everyone for their support and motivation they provide me every work out.  I never could have lost the weight I have, 40lbs and gotten to where I am, 100 workouts so far this year, with out all of y’all pushing me every day and holding me accountable.    Thanks again!

    Special Intentions for Rudy’s family, and an HNJ mom fighting the good fight against cancer.

    My usual , still out of breath, Prayer!  AMEN!

    Thanks, as always for the opportunity to lead!  I always enjoy it!

    SYITG!

     

     

     

  • Let’s get the summer out of here

     

    Seven Pax posted at the Covington trailhead & Gipper statue location early Wednesday.  Little hot and humid.

    …here is how it went

    short disclaimer …

    warm-up
    all 20xIC; side straddle hops, toe touches, smurf jacks, good-mornings, butt-kicks, windmills, imperial walkers, arm circles, hillbillies, mummy kicks

    mosey to the back of the Taj-Mahal, grab a parking post for sets of what the lexicon calls “Pure Burn” – squat about half way, on tip toes, pulse 10 times, then squat all the way down on tip toes pulse 10 times, repeat that sequence four times

    mosey to the front of the Taj-Mahal
    wall of fire: PAX pair off, one holds wall chair while partner does 10 merkins, 10 LBCs, 10 burpees; repeat this sequence 2 times

    circle up at the flag pole for merkin wave & crawl
    all pax in plank do one merkin, one pax, at a time, bear crawls in toward the flagpole, crab crawls back to start position, next pax does same, all around and then repeat

    mosey to the St.Tammany Parish Courthouse parking garage
    do step-ups on the small wall; 20xIC left leg, 20xIC right leg
    then lunge walk backwards half way of ramp into garage, sprint the rest of the way, repeat up to the top level

    once at the top level, break up into two groups. One group does merkins , while the other group runs backwards down the ramp and backwards up the ramp, switch and repeat

    Indian run back to the Gipper statue
    10 seconds of Mary
    1 second wave to Molly and Louie
    time expires

    count-o-rama, Maverick lead us out with a prayer

    It’s always fun, and thanks guys for letting me lead today

    Fall “cool fronts” right around the corner.