Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!
Warm Up:
SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.
Beat down:
1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.
Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.
This being YHC’s first Iron Pax Challenge I didn’t realize that getting everyone out and explaining the challenge early was the norm, but after mosying to the rock pile and back and explaining the thang we all started with Homie keeping time.
The Thang
Coe – 5 rounds:
20 thrusters
20 merkins
Brenton – 3 rounds:
100 foot bearcrawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:
20 thrusters
20 merkins
While this was an easy workout for YHC to Q, and the mumblechatter was at a minimum to start, there was some bickering about rock sizes and cinderblock weights towards the end to get the PAX’s minds off of their times.
Today was YHC’s actual Double Nickel day. Last Saturday’s run was just a prelude to the main event – OKWATA! 7 PAX joined YHC out in the morning mugginess. As promised to Cracklin’, YHC agreed to avoid the grassy fields – which look as if they haven’t been mowed in months. We might have lost Frac if we ventured out into that.
So instead, at 530 – the PAX moseyed over to the fountain. Found some dry flat ground for a quick warmup with stretching, SSH and IW. Now, lets let the fun begin!
Thang 1: 7 stations at benches in front of the fountain. 2x Step Ups, Irkins, Dirkins, Sit Ups, Dips, Flutter Kicks. Timer was a run around the fountain. Got through one cycle. Frac was kind enough to shout out “15 MINUTES”, as YHC is currently sans watch.
Thang 2: Mosey across the street for the Route 55. Yes, that’s the Route 66, but one less. Outbound: Burpees, bear crawling between light posts. Best guess – that added up to .2 miles of bear crawls. Coming back: Situps, alternating between runs/lunge walks between light posts.
That got us to time. Back to the flag for a COT.
Prayers of thanksgiving for another year, and blessings for use of the next year in service of the Lord.
The much anticipated Yippee Bag would unfortunately have to be postponed, which was the word YHC received late the night before as Rudy was under the weather. YHC stepped up to Q.
At 0630 ten Pax including one DR, Cruiser from Houston, were given a disclaimer with Mumblechatter of where’s the Yippee Bag?
Warmup in tall grass by the non-present City Park Police complex. Regular stuff with a little dancing.
Mosey to the bridge on the side of Cafe Du Monde for 11s. Burpees on one side of bridge with squats on the other. Mumblechatter erupted “with this is the best you got?”
Mosey to corner across from the less than impactful City Park Police complex for some step ups and dips.
YHC knew he had to do better, so mosey to the baseball diamond near the Tool Wall. On the way, Heisenberg reminded YHC of the 45 minute limit today due to clean up. Disaster averted!
On the wet red clay surface of the field we went. Started off with merkin ring of Fire (10 each with planking).
YHC gave a “you’re welcome” and began the sugar cookie routine!
Superman IC x 10
Roll over for tug boat IC x 10
Superman IC x 10
Dying cockroaches IC x 10
Hand release Merkins IC x 10
The pax were well coated and ready for the Tool Wall with calf raises.
Mosey back to flag for CoT
NMM
Cruiser from Houston joined us, great to see DR pax.
City Park cleanup and pine mulch went well and quicker than expected. So many weeds pulled!
4 for coffee at Cafe Navarre. Received the unfortunate news that 2 FiA cars were broken into at City Park near Storyland, another car in the parking lot not far from the City Park Police complex. The 4 pax returned to City Park and helped FiA clean up and get straight.
One would think simple patrols from CP police would go a long way. Without knowing what’s going on, would hate to speculate.
Stay safe!
SYITG
YHC was so impressed with and envious of the 55K Pax (way to go @Rudy!) that I started thinking how we could reach for something strenuous in the 45 minutes of WPM. A ‘misogi’ is a pop exercise physiology term for an physical endeavor that is intended to extremely challenging and perspective changing. I think the 55K was exactly that. Two rules with misogi: they should have maybe a 50% chance of success, and nobody should die. Check out Michael Easter’s book, “The Comfort Crisis” for a great piece on this.
On August 23, 2019, YHC introduced The 5 Mountains to WPM, with ‘mixed’ results. The PAX have revisited that path several times over the last 3 years, but the opportunity was there to expand on that base. Given the 8/23/2019 experience, YHC urged the PAX to pre-hydrate and buckle up.
We gathered in the gloom and YHC insisted the PAX organize in groups of 4 of similar speed – one to run for help and two to carry the body.
YHC laid out the route between the 5 mountains, but with 10 burpees at the bottom and top of each mountain. That’s a burpee century if your counting @bolt ! Then YHC added some lagniappe – a stop off at the ROTC pullup bars for a quarter Murph (with no vests, but about 3.25 miles running). 25 pullups, 50 merks, 75 squats. YHC also urged the PAX to stays in groups and modify as needed.
I had no idea if this was possible in 45 minutes.
YHC set off with @couch, @king kong, and @meatball. The other PAX were close on our heels. After the first 2 mountains, we checked our time and decided to go for the Murph as well. At mountain #3 (Reilly garage) YHC started to feel a little woozy near the top. By the 4th mountain, merlot was tickling my tonsils. After the ascending burpees at Mountain #5, it was just about putting one foot in front of the other to get up the stairs. By then there was a welcome pouring rain to cool us off.
And back to the flag. 44 minutes and 30 seconds. We did it. Thanks to the PAX for accepting a friday morning CSAUP challenge.
COT and @king kong asked everyone to send birthday wishes to his wife. Man is he going to regret that one. Btw, shout out to our PAX @Lulu, who is one of the engineers at Boeing working on the Space Launch System for NASA -Michoud. Looks like they will send a rocket to the moon this week. Sometimes it IS rocket science.
Three Pax joined up for Game Friendly Friday at the Goldmine. With the double flag planted, disclaimer was given during a dry mosey to the playground.
Warmup consisted of regular stuff.
Station –
2 rounds with AMRAP exercise as one Pax ran 200 yards with 3 burpees
With Soccer ball and cones in hand, off to the field for some passing drills.
Cones set up every 10 yards between goals. One pax is goalie. Other 2 Pax passing drills every cone down the field. While passing, goalie has to do an exercise, like SSH, waiting to defend the goal.
Rotate through a few times.
The rain started and the field got a bit sloppy, so recovered cones and head to JPAC building.
5 minutes of EMOM burpees.
In the rather large puddle on the upper deck, time for Superman’s! Flip over and do some dying cockroaches! If there was a dry spot on anyone, it was gone!
Finish with some Mary and head back to flag.
COT
Great time at the Goldmine!
NMM
Logo is looking forward to improving his soccer skills for his upcoming 2.0 vs adult soccer match. YHC has no doubt he’s going to be fully prepared!
Pillsbury exhibited some serious soccer skills on the field today. YHC was reminded just how bad he sucks at this game.
There were no goals scored today, not sure if that was from spectacular goal tending or……let’s just say it was that.
SYITG
It was the usual hot, humid, and sloppy August morning at the Founrdy, but at least it wasn’t raining. As the clock hit 5:30 there were 5 of us and, after the usual disclaimer, we moseyed a ways and began our warmup. We were soon joined by two more, much to YHC’s relief, because Battle Frisburpee can’t be played with five. Thus YHC was spared having to call an audible.
Warmups included some Pontiff favorites:
Hairy Rockettes
Mountain Man Poopers
Chinooks
SSH
And Frac’s favorite – Wife-Pleasing Crab Merkins
Sufficiently warmed we headed to the track for the first exercise, the Quarter Pounder. Admittedly, YHC wanted to guinea pig this one at Foundry before trying it at Pontiff.
With PAX lined up on the track along the edge of the field, we sprinted to the 25 yards and did 25 merkins, ran backwards to Start, sprinted to the 50 and did 50 squats, Backwards to Start Line, sprinted to the 75 and did 75 Mountain Climbers, Ran backwards to the goal line and sprinted to the hundred and did 100 SSH. Plank and wait for six.
The next event was Captain Thor, an ab exercise performed OYO, start with 1 BBS followed immediately by 4 American Hammers, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.
Having dispensed with the pleasantries, it was game-on, BATTLE FRISBURPEE time.
Team 1: Fast Tax, Fracsac, Backed Up
Team 2: Mall Cop, Mama’s Pride, Saban
After a quick recitation of the rules for those PAX who were new to the game, we commenced. Given that it was 3-on-3, strategy was everything. Team 1 clearly owned the 1st quarter, 2-0. Halfway through, Team 2 had battled back. The rest of the game belonged to Team 2, winning with a final score of 5-3.
It was agreed by all that a larger game of Lakeview vs Metairie was in order.
With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship and the chance to lead at The Foundry!
SYITG
Conditions: Partly Cloudy, 79 degrees, 91% humidity, Wind 4.5 mph from SE
Warm-up: SSH x 31; IW x 20; Mountain Climbers x 20; Grass Grabbers x 10; Peter Parker x 15; Windmills x 10
Mosey to the Rock Pile, grab a rock and proceed to the field of divots.
The Thang:
Elevator with Murder Bunnies
• 10 Man-Makers, 10 Murder Bunnies
• 20 Curls, 10 Murder Bunnies
• 30 Shoulder Presses, 10 Murder Bunnies
• 40 Rows, 10 Murder Bunnies
• 50 Chest Presses, Murder Bunny back to the start (40ish)
• Repeato
Deliver the rocks back to the rock pile
Bear Crawl from Rock Pile to where the new sidewalk meets the path (about 0.1 miles or so)
Mary: Dying Cockroaches x 25; Big Boi Sit-ups x 10
Quick Mosey back to get my phone and flops and then back to the flag
COT
• Manscaping after Mothership this Saturday
• Prayers for Tubbs mom post surgery
• Prayers for Tenderloin
• Prayers for friends with blood diseases/cancer
Moleskin
• Showing up to Q with your shirt inside out isn’t the best way to gain the respect of the pax and convince them that you have it all together
• PVC has probably been to 100 workouts and never to one that I Q’d. That’s on me.
• The Bogè was pushing hard today. He’s more than just a pretty face with a velvet voice.
• Mahatma and HG are ready for the one mile bear crawl
• Boo Boo is one workout away from getting his name on the bat and securing the final Dat Wood t-shirt.
• Rudy has his birthday Q this Saturday. This is like the 5th thing he’s done in August to celebrate his birthday. I heard he was at the Foundry this morning for what he was calling Battle FrisBirthday. Does anyone know when his actual birthday is? Is it in August? Is this a month long celebration? A two month celebration? What are we dealing with here?
YHC took the Q at the Uptowner the day before the much anticipated Double Nickel!
Started off with the regular warm up, then stopped to get the Pax excited on counting! With the Pax on Fire, the warmup continued.
Mosey to the rock pile for a rock (duh)! Back to the field.
11s
Curls and Catalina Wine Mixers! Everything in cadence. Rocks stay at the goal line, MoT changed the 30 yards including:
Bear crawl
Skipping
Lunge walks
Crab walks
Bear crawl People plank
YHC had cones set up and Pax lined up to bear crawl and plank in a column until reaching goal post. Senseless cones make for a great beat down.
COT
NMM
Don’t wait to write your backblast, especially if you participate in a CSAUP like the Double Nickel.
It took help from others to remember the Pax in attendance.
Just as Christopher Walken needs more Cowbell, Pontiff needs more bear crawls!!!
SYITG
The Uptowner 8/12/2022
Backblast disclaimer: Given the passage of time, YHC’s aging memory, and the Fracsac transgression, the events in this exercise represent my best recollection of what transpired and may not be entirely factual.
After disclaimer, we headed to the field to attempt to find a dry-ish spot for warmups consisting of:
Grass Grabbers
SSH
Hairy Rockettes
Toy Soldiers
Swan Dives
Catch-Me-If-You-Can was the first exercise. Separating into teams of 2, while PAX 2 ran backwards around the track, PAX 1 did 10 merkins then sprinted to catch up, then PAX 2 did the merkins while PAX 1 ran backwards. This cycle was repeated until we made it all the way around the track.
Next, we circled up for a roll of the dice. In a circle, PAX took turns rolling the 10 sided exercise die gifted to YHC on his birthday Q from Bolt. Exercises included burpees, merkins, LBCs, and others that I can no longer remember.
With 25 minutes left, it was time for Battle Frisburpee.
Team 1 – Rafiki, Smalls, Hand Grenada, and Fast Tax
Team 2 – PVC, Glamper, FracSac, and Bogey
While Team 2 prevailed (3-1), it was likely in large part to Fracsac’s blind-side tackling of YHC as YHC was about to score. It is likely that without the incorporation of tackling into the game, Team 1 would have triumphed…at least that is how my concussed brain recalls it…
Also noteworthy in the game was PVC’s use of passing the ball from one baller to another in order to tag more opposing players. While the move was clever and not specifically prohibited in the rules (yet), this use of the ball is still being reviewed by the Battle Frisburpee committee…a ruling is expected before the next game.
With game over, we headed to COT for name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship! SYITG
