F3 New Orleans

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  • Pimps and Zombies

    Five of F3’s finest posted for the usual Wednesday sweatfest in City Park.  Apparently many of the ruckers are still recovering…or just being lazy…or doing Zumba…or???  After the disclaimer and the usual Shorty fartsacking ridicule, our modest PAX moseyed down Roosevelt Mall and peeled off in the field for:

    SSH x50 IC

    Burpees x10 OYO

    Bear Crawl to the hill (60-70yds?)

    This had the PAX awake and ready to roll.

    Next up, mosey to the Foundry for some PIMPS:

    P – Pull Ups x5  (t-claps to Cowbell for the extra credit)

    I – Imperial Walkers x10

    M – Merkins x15

    P – Plank Jacks x20

    S – Squats x25

    Rinse and repeat twice for a total of 3 rounds.

    Towards the end of the circuit we saw a group of 20-30 bodies off in the gloomy field running our way.  All we could make out were dark silhouettes which made for an intriguing sci-fi like experience.  After determining it wasn’t a zombie invasion and it wasn’t the latecomers showing up tardy, we watched them circle up for some PT in cadence.  T-claps to whatever group it was out there….military we presume.

    Wrapped up at the foundry pull up bars with a 1 minute hang for lagniappe.

    Head to NOMA and gather up around the oval sculpture pond for a hybrid ledge circuit.  This was something new so YHC warned the PAX it would be a work in progress and expect changes on the fly.  PAX line up an arm length apart, all PAX crank out specified exercise while last guy “Indian” runs around the outer curb of the pond and re-positions on the far end of where he started.  This was tricky to explain to the PAX and even trickier to type out in this BB but it seemed to work ok.  We determined 3 (or 4?) laps was a good timer for each round then switch exercises.  Here’s how it went:

    Round 1 – Dips

    Round 2 – R Side Step w/Knee Up

    Round 3 – Hip Slappers

    Round 4 – L Side Step w/Knee Up

    Round 5 – Knee Ins

    Round 6 – Dips

    Round 7 – R Side Step w/Knee Up

    Round 8 – Hip Slappers

    Time was ticking and groans were prevalent so we called it there.  YHC just realized he failed to balance off the legs with L side steps.  To be continued.

    Indian Run back to the flag with one minute high plank to seal the deal at 6:15.

    Nothing earth shattering this am, just another solid showing by the crew.  T-claps to Duct Tape for becoming a “regular” with continued posts and also t-claps for pushing hard through the Indian Run.  Topped off the morning with a great COT and sweaty ball of man.

    Tool

     

     

     

  • Breakin’ Rocks in the Hot Sun

    More like Breakin’ Cinder Blocks in the Gloom to be honest.  So YHC was careful to give the disclaimer this morning.  Not only did the PAX include FNG Collard Greens, but the THANG included the inaugural use of cinder blocks on the Northshore.  While the Southshore PAX are rock and cinder block experts, YHC was concerned that their country brothers here on the Northshore might not prove quite as adept at handling awkward objects.

    So the THANG started with a warmup under the Gipper’s gaze:  SSH, IW, Merkins, torso twists, windmills, and arm circles, all IC mostly for 15 reps.

    Mosey to the cinder block pile, grab one and then mosey over to the School Board Taj Mahal picnic area for a couple sets of:  squats, RDLs, upright rows, curls, shoulder presses, and manmakers, all IC 10x with the cinder blocks, followed by box jumps up and over a couple of picnic tables.  Lucky for all the School Board employees, Collard Greens waited until the end of the beatdown to splash Merlot discreetly.

    Next up were five sets of quick foot toe taps on the cinder blocks, a 30 yard or so sprint across the parking lot, followed by a return mosey and then a cinder block throw.  This is where YHC’s inexperience with awkward objects made itself evident.  Green Mile crushed, and YHC means crushed, his cinder block with a throw.  Not really thinking things through, YHC encouraged continued destruction (who doesn’t like breaking things?) but reversed himself in short order once it became evident that the PAX would not be returning to the Trailhead with any City owned cinder blocks unless YHC reigned them in.  So we replaced the throws with squat jumps after the second set, but YHC is determined to find something the PAX can throw once he pays off the installment loan on the replacement cinder blocks he will promptly deliver back to the City.

    Indian lunge walk back to the Trailhead exchanging the remaining cinder blocks under EiEi’s guidance.  Mary at the Trailhead:  Putins, ABCD abs, Scuba Steves, and Nolan Ryans, all IC.

    Count-o-rama, name-o-rama, and prayer.  Einstein has the Q next Wednesday.  Thanks for letting me lead.  Welcome to the PAX, FNG Collard Greens.

  • F3 GrowSchool & GrowRuck

    If you’ve been on the Twitter machine lately, you may have seen some PAX throwing out the words GrowSchool and GrowRuck. My man Mini-Me and I have been fielding some question about these two initiatives so we thought it’d be a good time to open the proverbial kimono and let you know what these things are all about.

    The purpose of this post is to briefly explain the two events, and help growing regions choose which is right for them!

    GrowSchool

    GrowSchool is curriculum developed by OBT and Dredd as a Q School with an emphasis on Growth. The big-ticket items covered in GrowSchool are:

    • Why Growth (& Destruction) is good for F3
    • How F3 Regions Typically Grow
    • Common Regional Growing Pains
    • Why Regional Status is a Worthy Growth Goal

    GrowSchool helps Regions understand why #GiveItAway is an F3 imperative and why, in the world of F3, if you aren’t growing, you’re dying. It’s intended for Nomads (or expansion AOs) that have been in existence at least 6-9 months and want to accelerate toward Regional status in support of F3’s mission to Plant, Grow and Serve small workout groups for men for the invigoration of Male Community Leadership.  

    A location is an ideal candidate for GrowSchool if the PAX have some momentum and are wondering what the Next Step is. F3 Nation sends in a couple men to teach about F3 Growth, serve as liaisons on the road to Regional Status and push the local PAX to face outward in their community.

    The typical timeframe of a GrowSchool is as follows:

    • Friday night 2ndF event for all PAX with GrowSchool Qs (1-2hrs)
    • Saturday AM Convergence beatdown led by GrowSchool Qs (1hr)
    • Saturday Coffeeteria/GrowSchool (2hrs)

    For more information about bringing GrowSchool to your location, contact MiniMe (gcburdic@gmail.com or @MiniMe_F3  on Twitter).

    GrowRuck

    GrowRuck is a weekend-long event that combines GrowSchool with a GORUCK Tough. By adding a CSAUP event (which brings a huge dose of 1st and 2nd F) to the GrowSchool experience, F3 Nation aims to catalyze and accelerate a location’s growth.

    GrowRuck is ideally suited for AOs (or a collection of locations) that have been around for a year or longer. A good indicator that a location is ready for a GrowRuck is when PAX find themselves standing around asking, “What’s next?”

    OBT and Dredd developed the idea for GrowRuck as they began teaching GrowSchools and realized how important CSAUP events are to F3’s growth in a region. In particular, they drew on their own experience as members of GORUCK Tough Classes 193 and 707 and the role that those events, with their emphasis on teamwork and bonding, played in catalyzing F3’s growth in Charlotte and the surrounding regions

    Because the class size for a GrowRuck event is around 30 participants, GrowRucks are ideally suited to F3 locations where they can draw from multiple AOs within driving distance (GrowRuck 01 is taking place in Jacksonville, FL, but is also drawing significant contingents of PAX from St. Simons and Savannah, GA.)  That being said, not everyone in an AO or region needs to participate in the Tough to get something out of GrowRuck, as many of the weekend’s events are open to all PAX.

    While  GrowRuck can be customized to fit the needs of each region, the basic format is:

    • Friday night 2ndF Event
    • Saturday AM workout + GrowSchool
    • Saturday PM GORUCK Tough (12-14 hours)
    • Sunday AM breakfast

    If you think a GrowRuck would be a good fit for your F3 location, or if you and your F3 friends have been discussing doing a custom Tough Challenge, we would love to hear from you.

    For more information about the GrowRuck contact Robber (sean.rankin@gmail.com or @srankin on Twitter).

  • 610 Stomp #65

    3 610 Stomp diehards gathered around the flag in the gloom on a brisk morning, ready to get warmed up.  YHC gave the disclaimer at 0530 on the nose, and the PAX was off.  This on time launch left one PAX in total disarray, but as a strong member of the F3 nation, DaParish refused to give up without taking on the Stomp with some burpees!  YHC, Rudy and Tool took to the traditional route and ran about 4.5 miles, no stopping, no burpees.  YHC is signed up to Q the next 610 Stomp, and F3 Nation can count on a change in the plans, perhaps incorporating some tradition into the mix.  If any PAX wants to know what to expect, gather around the flag and see!

    Tool and YHC were left in the dust by Rudy around Cabrini on the way back to the flag, but that was no surprise!  The PAX still finished strong!  Rudy ran a little extra, and the PAX all finished at the flag right at the 0615 mark.

    COT-count off, nameorama, announcements, intentions, and ended with prayer.

    T-Claps to DaParish for doing the Stomp on his own!  He even posted proof on Da Twitter!

    Thanks for letting me lead!

  • Let’s Get It Baby

    I love posting with Marlin, because he always knows the exact moment any of us needs encouragement.  It comes about four-fifths the way through 11s, when for the 16th time you are picking up a rock that you now realize is way too big for you and you are trying to muster the ability to at least slow jog up Pontiff Peak.  Or maybe it comes when you’re doing 25 shoulder presses right after a set of 25 bench presses on the t-ball bleachers in some weird masochist experiment Bubba is trying out.  Or maybe it comes on your 8th of 10 sets of pull-ups, when you stopped being able to do a pull-up four sets ago.  It comes at various times, but it is almost always in the same form:  “Let’s get it baby.”  When I hear those words, I get my second wind.  I know I am almost there.  I know I am not defeated.  There is someone with me and he’s about to knock this thing out.  We are going to win.

    For that reason, YHC was not going to let some slight GoRuck hangover stop me from posting at Marlin’s Q.  I was out of town for his VQ, so I was going to make sure I made this one. Marlin rolled in at 0530 – right on Q (see what I did there?).  Marlin gave the disclaimer and we were off to the rocks.

    The Thang

    Warm-up COP:  Marlin played it cool and pretended not to know the name of any of the exercises.  The introduction to most of the exercises went like this:

    Marlin:  What do you call that exercise when you move your arms forward in circles?”

    The Pax:  Forward Arm Circles?

    Marlin:  That’s it.  Let’s get it.  1…2…3…

    So in that fashion, we did the following in cadence: Hammy Poppers x 25, Forward Arm Circles x 15, Backwards Arm Circles x 15, Side Straddle Hop x 25; Ski-Jumps from a Mountain Climber Position (Marlin Special) x 25

    It was time to grab our rock and the man said to go big.  Bubba listened.  YHC, however, tried to be smarter than usual.  From there we moseyed to Pontiff Peak for 10s.  10s you ask?  Marlin’s daughter just played her last volleyball game at Sacred Heart.  In honor of her and her volleyball number 72…psyche…18 (9+9) we did 1 bench presse ascending to 9 on one side of the peak and 9 squat presses on the other descending to 1.

    Borrowing from Amnesty’s Q script, Marlin instructed us that it was time to take a break.  We headed to the outhouse and went People’s Chair con roca.  After 3 45-60 second sets of People’s chair and a serenade from Bogey, it was time to mosey to the track.

    We set our rocks down in the north end zone.  It was mentioned that John Doe wanted us to throw our rocks over the goal post and catch them on the other side.  I’m not sure about the catching part, but I’m all for trying to throw them over the goal post.  It would be like fence chunkers on steroids.  Probably not good for the field – we were dangerously close to crossing the vandalism line with Tool’s meteor shower workout – we’ve been good stewards ever since.  That goal post is tempting though.  Maybe catching them is the answer.

    I digress.  The next exercise was named Diamond in the Rough (for not knowing any names of the exercises, Marlin is pretty good at making them up.  Just wait until you see what he came up with for Plank’o’rama).  Side Shuffle to the 50 yard sideline – 18 push-ups…er…Merkins.  Side Shuffle (face the other direction to achieve balance in your life) to the center of the south end zone – 18 lunges (each leg counts).  Run backwards to the other 50 yard sideline – 18 Freak Nasties.  Run backwards back to the center of the north end zone, pick up the rock you left and do 18 squats.  We repeated, this next time it was a race between the two halves of Pax.  Losers had to remove their pants – a punishment dubbed the Mike Yenni.  That didn’t really happen, but the threat was enough to push me across the finish line first.  Jingle Vader, much more comfortable and confident in his skin, took his sweet time to finish.

    Everyone kept their pants on as we returned our rocks to the pile.  About half way back to the flag, we circled up for the Rotisserie Chicken – I told you it was good.  $10 that if Yankee reads this Backblast he does this exercise in his next Q.  Start out in boat.  After 30 seconds, move to high plank on left side, after 30 seconds move to regular high plank, after 30 seconds move to high plank on right side.  Repeat, but use elbow planks.  After the last set, sprint to the flag.

    COT

    Tough Mudder preparation started today.  Prayers for the sick and injured, including the High School DB that broke his back.  Marlin led us out with an Our Father to cap off an excellent Q.

     

     

  • NOLA Veteran’s Day GORUCK Tough

    So the night has come…GORUCK Night!  After 6 weeks of training, the event was here and nerves and excitement were setting in.  The event was set to start at 2100 hours (9pm) at NOMA. Cowbell and YHC met up and arrived around 2030 hours.  Heisenberg and Amnesty were already sitting around the fountain when we showed up along with about 30 other men that were prepping for the event.  Triple Shift and Woz showed up next, followed by Jingle Vader and Hawgcycle.  Outfit Note: JV was rocking his classic white tee and shorts, while the rest of the GORUCK crew were decked out in a dark color or camo.  Such a Classic Jingle Vader.  In total, we had a F3NOLA Pax of 8 along with 33 potential FNGs.   As the event time crept closer, we were worried that the Cadres would be late, but right on time:

    The Thang

    NOTE: The time listed is based off of YHC’s internal clock as we were told to not have any watches, but it’s the easiest way to get all the details in.  Also, one requirement of the GORUCK was to honor a Veteran by attaching a picture and bio to your rucksack.  At each stop, a few people were able to honor their Veteran’s story.  This was the best part of the event for everyone. The stories and memories that these heroes have are an amazing thing, and it was an honor to listen to their stories.

    2100 hours: Cadre Brad & Cadre Mike (VQ) showed up and told everyone to line up five deep and get into formation.  After some necessary safety announcements and instructions, we were told to pull out the following list of items that were required so the Cadres could inspect:

    • ID Card
    • Cab Fare
    • Weight
    • Water
    • Reflective Bands / Lights

    Good thing Heisenberg had 20+ reflective bands as he bailed out YHC and 10+ others who didn’t bring this.  I think JV only had Weight & Water.

    After the loadout check, we went from zero to sixty!

    2130 hours:  With rucks on, we did the following:

    30ishx Merkins IC
    50ishx Flutter Kicks IC
    20ishx Burpees
    “Ish” because rep wouldn’t count if we were not in sync.
    Bear Crawl out 100 yards
    Lunge Walk back 100 yards

    Once back, Cadre Mike told us that whoever didn’t have one of the inspected items to come to the front.  Let’s say about 10 people were up there, including JV.  Cadre Mike explained how details matter, and a missed detail could result in a casualty at war. To hammer the point in, he had each person lead the group in more PT.  We did various things like Kettlebell Swings, Squats, Overhead Press, Burpees, Merkins, and Russian Twist.  Guess which one JV picked…

    2200hrs: Cadre Brad prefaced the next exercises with a talk about how there are two kinds of fun: 1) the kind of fun that is great at the time, but temporary (e.g. roller coaster ride) & 2) the kind of fun that sucks at the time, but you will appreciate it later on (e.g. what we were about to do).  He finished with saying “No one talks about fun #1 around a fire with some beers.”, then went on to explain the next thing:

    Deck of Death: 52 cards – suites are exercises, numbers are reps
    Hearts: 8-count bodybuilders (a.k.a. Hell)
    Spades: Overhead Press
    Diamonds: Flutter Kicks
    Clubs: Squats

    109 reps of each.  As we were fighting through, mumble chatter by the F3 Pax were motivating the group.  The only way to get through tough times is to help your comrades next to you.  Mumble Chatter is a great way to do that when it sucks.  Tclaps to the F3 members as we led the mumble chatter efforts.  Once done, we got into formation and were off for our first ruck.

    2300hrs:  Rucked about a quarter mile and stopped next to a light pole (a.k.a coupon) lying on the ground.  We were instructed by Cadre Brad to carry the coupon around the pond (approx. 1.2 miles) and bring it back to the same spot.  There was nothing “light” about the light pole.  Our team worked together to move the coupon, rotating in & out as members of the group needed a break. Almost back to the drop off location, we were stopped by some other people that told us we had to go back and use another way in.  After some resistance (Cowbell tried to run the guys over with the coupon), we reversed our path, and headed back to find another way.  A few minutes later, Cadre Mike stopped us again, and told us to go drop the coupon in a grass area and circle up around it.  He went on to explain how orders are given and must be followed. We were instructed by our Cadre to return the coupon to the start point.  We should have not listen to an outside person.  Point taken.

    2330hrs: We learned about how to make a deal with an outside person.  There are signals used to identify the key person, and to protect yourselves from walking into a trap in another country.  The mission was to return the coupon to the “outside group” and in return we would get supplies. Our team leads struck a deal, and we returned the coupon to them, then the team rucked about a quarter mile to gather supplies.  Supplies included four water jugs (30 lbs each), 4 sand bags (25 to 60 lbs), and a concrete/sand filled 5 gal bucket with no handles.

    0030hrs:  Rucked 3 miles with our supplies to St. Bernard & Robert E Lee.  We did a great job alternating people to hold the supplies while we rucked, eventhough we missed our time by 13 minutes.  We owed the Cadres 13 minutes of PT, which included 8-count body builders and overhead shoulder press.

    0200hrs:  Rucked 2 more miles towards the Milneburg Lighthouse, and we made our time.  Circled up again and learned about detecting IEDs in wartimes.  Little did we know, this was a foreshadowing.

    0300hrs: As we started rucking, we suffered a “casualty” due to an IED.  We were tasked on carrying our casualty the rest of the way.  About half way through, the casualty group was falling behind the others carrying the supplies, and the Cadres stopped us for an ass chewing.  We were selfish, and we were not working as a team.  We resumed our rucking, and finally figured out a way to manage our additional weight.  This ruck in total was about 3 miles to Lakefront by Lake Vista.

    0430hrs: Learned about tourniquets, and their importance on the battlefield.  To make sure we took in the information, we split up into 5 groups for a relay race that included one person (medic) applying a tourniquet to another person (casualty) about 20 yards away.  The medic had to apply the tourniquet to remove the radial pulse.  This was checked by the Cadres, and once approved, the casualty could run back to the line and the medic became the next casualty.  YHC team won, and our reward was to lead some PT for the other groups.

    0630hrs: Gathered our items and rucked another 2.25 miles to West End and Filmore neutral ground.  Here we learned about Bounding, which included two partners getting to an objective while covering one another.  Both partners are in prone, Man #2 yells “Set”, and Man #1 yells “Moving”. Man #1 starts running 3-5 steps and gets back in prone while Man #2 applies covering fire. Repeat until you get to the objective (130 yards) and repeat on the way back.

    0730hrs: Ruck over to Veterans & West End (1mile) for a short break.  This is where we honored the rest of our Veterans.

    0830hrs: Rucked towards NOMA, and attempted a shortcut through Lakeview.  Little did we know, a train was blocking our shortcut, and we had to double back to get under the train tracks.  This road block added some more distance, but we definitely got our money’s worth.  Our last ruck of the day was 3.25miles.

    0930hrs:  Made it back to NOMA!  Cadre Brad got us back into formation, and explained that it’s not a GORUCK if you don’t get wet. So our group went into the pond that was covered with 1 ft of duck crap at the bottom to honor each branch of the US Armed Services with a hydro-burpee.

    1000hrs: We received our GORUCK Tough patch.  Well deserved men.

    Moleskin

    A big thank you to all the men and women who are serving or have served in the United States Armed Forces!

    It’s amazing how F3 trains us for an event like this.  Whether it’s leading an exercise in cadence, or joking with another person when you are both carrying around 80-100lbs on your back; F3 is a great tool to train men in leadership.  The F3NOLA Pax were all great leaders during the event.

     

  • Chili’s Didn’t Strike Back VQ

     

    Friday November 11 at Wolfpack Mountain and the morning was nice and cool and I was out on my VQ.  I made a point not to eat at Chili’s, since that took me out on my first scheduled VQ.

    Started out on a mosey down St Charles then began our warm up.

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Seal Jacks x 20 IC
    • Shoulder Taps x 20 IC
    • Burpees x 10 on your own

    I realized I can’t count to 3 or have much rhythm after the warm up so we proceeded to the Parking Garage.  We ran up the garage and performed Squats x 10 at first landing, then Merkins x 10 at second landing, then Side Lunges x 10 at third landing and repeated until we reached the top.

    At the top we had a 20 count then we performed

    • LBC x 20
    • Russian Twist x 10
    • Dying Cockroach x 10

    Then ran down stairs to next floor and POW ran up to top floor repeating twice.

    After two sets we had a 20 count then Indian Run to the bottom of the garage and met up at the benches outside the garage.

    At the benches we performed the following:

    • Incline Merkins x 15 IC
    • Right Leg Step Up x 20 IC
    • Dips x 15 IC
    • Left Leg Step Up x 20 IC
    • Decline Merkins x 10 (on your own)

    Mosey to the flag and then plank o rama, count off, name o rama and prayer.

    Survived first Q and learned a few important things:

    1. Don’t eat at Chili’s…..Ever
    2. Counting to 3 and exercising is very difficult
    3. I have 0 to none rhythm

    Thanks,

    86

     

     

     

  • VQ with my ROLEX on

    Wednesday 11/09/2016 at the Birdcage. 0530 on the Rolex. There was a brief disclaimer and something about being nervous by the VQ. There was mumble chatter concerning the watch. Some more mumble chatter regarding election results, late night, be tired etc.

    There was a brief mosey to the soccer field in front of the zoo for a warm up.

    SSH X 20 IC
    IW X 20 IC
    Markings X20 IC
    20 Squats IC

    The breathless Q led the mosey to the pull up bars. We divided into three groups, 3, 3, and 4

    Three stations
    Group 1 20 pull UPS, they called the count
    Group 2 Lunges
    Group 3 Plank walk

    Each group made each station twice.

    The supportive PAX then moseyed to the light posts for LIMPS (OYO)
    Mosey to the first light and back 20 Lunges L
    second light and back 20 IW I
    third light and back 20 Merkins M
    fourth light and back Plank walk to squat X 20 P
    wooden posts and back 20 Squats S

    There was a 20 count and then a mosey to the birdcage for Mary. The memory of YHC is unclear on the order of the Mary due to exhaustion, but it went something like this.

    OYO 20 low plank hip ups, right side
    Fat Boy yoga- plank/child’s pose/downward dog
    OYO 20 low plank hip ups, left side
    OYO 20 Hello Dolly
    and the finish, 10 Terkins!

    Terkin- a horrible Merkin variation discovered by Watching Shaun T videos. It is a Merkin where you alternate bringing a knee to the same side elbow as you go down. Yankee said they would be seen again.

    Mosey to the flag for counterama and namorama. Ball of man, the Sky Q was asked to give Mr Trump wisdom and mercy. Thanks were given for having a group of men who wish to be better, better fathers, better husbands, and better brothers.

    VQ done

    Quick Draw OUT

  • The non-Ruckers and a Maverick who posted for 30 secs

    Tclaps to all of our Vets.
    Tclaps to our Ruckers. Due to the missing Ruckers I assumed we would be a small crew. Once the cars started rolling in – I was pleasantly surprised.

    A rare cool morning (59 degrees) by NOLA standards.

    Rudy showed up with the FLAG – so we planted and then disclaimer – and then we mosey’d over the “Great” Lawn. Lawn was looking a little rough when we got there.

    1st Circle – SSH x 25, IW Squats x 25, Mtn Climbers x 25, Short mosey over to columns.
    People’s Chair. PC with right leg and 10 arm lifts. (A Wapner – as in the Judge from People’s COurt?) Then PC with a left leg and 10 arm lifts. Then we did this 3 more times.

    Mr Awesome joined us during the legbreakers.

    LOOOOOOOOOOOOOONG mosey to the Track. At the track we lined up on the Football field for Burpee suicides. 5 burpees at the 10, 4 burpees at the 20, 3 at 30, 2 at 40, and 1 at 50. Rudy needed a lot of personal instruction here.

    Then a short mosey over the Track. NOTC was out there preparing for the Corporate Cup. We did a modified dirty MacDeuce – the Sweet 16.

    ALL exercises to 16.
    COP – Crab Toe Touch, Mat Jumps, Lateral lunge, Slow Squat
    Run a Lap. Finish last 250 backwards run

    COP – Crab Toe Touch, Surfer jumps, Merks, Dying Roach
    Run a Lap. Finish last 250 with a side shuffle.

    COP – Crab Toe Touch, Wide Merks, Side Crunch Left, Side Crunch Right. At this point we were offered a Yoga instructor courtesy of State Farm and the NOTC. I thought about calling her in just to see what would happen. But we passed although there was a bunch of mumblechatter about please let us have the yoga instructor. She definitely was a more attractive option that YHC.
    Run a Lap. Finish last 250 with a side shuffle facing the other direction.

    COP – Crab toe touch, Pylo Push Ups, Peter Parkers, V-Ups.
    Final Lap. Run backwards last 250.

    After the track we mosey’d back to the football field. We did burpee suicides again. This time adding 10 Peter Parkers at each 10 yard line and burpees every time you returned to the goal line.

    We had 6 minutes to get back to the FLAG. Hustled home and passed by the FIA launch at the Great Lawn in City Park.
    We were hoping to see our RUCKERS finish but they were in front of the museum. Ran into Maverick as we approached the FLAG. He couldn’t find us.

    Good AM workout – Thanks for the opportunity to Q.

    Reluctant Yankee

  • Teamwork for Mike Monsoor

    Four men gathered around the shovel flag on this beautiful, crisp morning at the Mandeville Lakefront, determined to honor Medal of Honor recipient Mike Monsoor.  Petty Officer Monsoor gave everything for us in 2006 during Operation Iraqi Freedom.  Providing early warning and stand-off protection to troopers during the Battle of Ramadi, Monsoor and two SEAL teammates were surprised when an insurgent grenade unexpectedly landed within their rooftop position.  Without hesitation, Monsoor threw himself on the grenade, absorbing the impact with his body and saving his two teammates’ lives.  With this vivid reminder of someone who lived not for himself but for others, the PAX set off to make themselves better.

    Warmup COP around the shovel flag.  All IC and 20-25 reps more or less:  SSH, windmills, torso twists, butt kicks, lateral lunges, mountain climbers, IW, and seal jacks.

    Mosey to the next COP with the PAX sharing the task of carrying a wounded teammate (40 lb sandbag).  Merkin wave to 40 reps and squat thrusts IC 20 reps.

    Lunge walk Indian run with teammates exchanging our wounded teammate as we rotated through the line.  Arrive at a sidewalk where we performed a Tabata sets of lateral one footed hops back and forth over a crack in the sidewalk.  20 seconds hopping, 10 seconds rest.  Alternate feet for 8 reps or 4 minutes total.

    Mosey with our wounded teammate to the pavilion.  Performed descending sets of freak nasties, incline/decline Merkins, and box jumps.  10x, 8x, 6x, 4x, and 2x.

    Mosey to the fountain where three teammates planked up while the other ran a circle in each direction around the fountain, tagging and switching places with a teammate, for three total rotations.  Back to work after a few ten counts with another Tabata set, this one with high knees around the fountain.

    Mosey once again with our wounded teammate.  Standing Mary with rotating sandbag handoffs down the line and back.  20 total rounds with 10 in each direction.  Then some A-B-C-D abs to finish things off.

    Count-o-rama, name-o-rama and a prayer for unity in our country.  Let us all remember that, no matter our differing views, we are countrymen and owe one another respect and civility.  Remember the ideals on which our country was founded and for which Mikey Monsoor willingly sacrificed his life.