F3 New Orleans

Category: New Orleans

  • Try Something New – 2 Year Anniversary

    2 Years ago, YHC arrived in the gloom of City Park at the suggestion of a work colleague. Little did YHC know that he was going to be embraced by fellow men and begin a journey to become a High Impact Man.   F3 took this Sad Clown out of his regular routine of pumping dollars into the gym, living the POGO40, and letting his Jester rule his life.  This was because YHC decided to TRY SOMETHING NEW; take the DRP.  Too many times we are scared by the unknown  that we deny ourselves the possibility of something we may enjoy.   Today, YHC remade the commitment he made 2 years ago and decided to try something new.   Rock City is the not the home AO for YHC.  What better way to take the DRP than to sign up to Q.

    During YHC’s Sad Clown days, he had a subscription to Men’s Health Magazine. In an effort to give the PAX a Downpainment, YHC skimmed the dusty magazines for Rock City inspiration.  While there was a lot of great information, there were also some exercises that should be put back on the shelf.

    Disclaimer; Mosey to rocks

    W/U – 1 mi. AMRAP each exercise

    • Squats
    • Merkins
    • Mountain climbers
    • V-ups
    • Split squats (:30 per leg)
    • SSH
    • Plank
    • Single Wife Pleaser (:30 per leg)
    • Burpees

    Grab a rock

    • Lunge & Twist x 20 paces
    • Curls, Press, Carry x 20 paces
    • Rinse & Repeat

    Mosey to the Pavilion

    • 10 IC Incline Bench, Military Press, Merkins
    • 10 IC Tricep Extensions, Bicep Curls, Rows
    • 10 IC Goblet Squats, Bulgarian Split Squats, Rock Swings

    Partner up

    • Big Boy Sit ups x 10 (each)
    • Standing Torso Twist x 10
    • Plank Combo x 10

    Mosey Back to the Rocks (Time toTSN)

    • Over – Under x 10 – Stand back to back with your partner and pass the rock over head, then bend down and pass it through your legs. This received quite a bit of Mumble chatter, but here we have Bogey & Wall Eye with excellent form.

    • 20 IC Merkins
    • Mosey to the Flag

    Counterama, Namerama,

    Announcements – Pelicanman Duathlon, New Kenner AO

    Ball of Man thanking the Sky Q for the gift of today, the opportunity presented by F3, request for strength, and the Serenity Prayer.

    Thank you for the opportunity to lead,

    Da Parish

  • More Mary with Bittersweet

    19 PAX posted for a humid and sweaty full moon beatdown.

    I arrived right at 530am and quickly took off for the bandstand.

    Warmed up with SSH x 20, Imp Walker Squats x 20 and then went into ROXANNE

    Roxanne is a pushup every time Sting sings Roxanne and a plank jack every RED LIGHT.

    From there we set up the TABATA counter and did 45 seconds on and 15 rest.  Not officially tabata bc we switched exercises every minute.

    Dead Roach

    Penguins

    Alternating Knee Crunch

    Crunch push throughs

    Leg Elevations

    LBCs

    LBTs

    Russian Twists

    Dead Bugs

    Leg Presses

    That was 10 – so we switched it up.

    NEXT SET/PEARL –

    We did 10 burpees at the bandstand, 20 rows, 5-10 pullups (or max out), 30 dips at the benches

    You could do them in any order but you had to run on the track outside to the next station.

    Played BITTER SWEET on the run.  Say HI if they say HI back they are Sweet if they say NOTHING they are bitter.

    We did this x 2.

    Shoulder Taps and wait.

    NEXT SET we did a few more TABATA counter exercises out of cadence

    Peter Parkers

    Donkey Kicks

    Side Crunches – LEFT and RIGHT

    Low Country Crab

    Fire Hydrants L and RIGHT

    It was 613 so we headed back to FLAG.

    Arrived at the FLAG 614 so we did x20 Parker Peters IC

     

    Always a pleasure to lead – prayed for the PAX to not take for granted the time we share with family and friends

  • Put Me In Coach

    “The only place success comes before work is in the dictionary.”  -Vince Lombardi 

    Another notch was added to The Foundry belt when 10 of F3’s finest gathered in City Park for the weekly hump day workout.  Lots of themed workouts lately with Elvis, Notre Dame, Iron Pax, etc so YHC kicked around several themed ideas with no avail until finally formulating a plan 5 minutes prior to kickoff.  Nothing extravagant in store, just a mix of usual stuff and few things with a twist, all of which would hopefully break a sweat along with building some endurance and muscle.  Being that football season is upon us, why not steal a few drills from the world of pigskin….who knows, one of us may get called up to the big leagues.  After the PAX of 10 assembled and the usual disclaimer, the clock started for 4 quarters of sweaty goodness.

    1st Quarter:

    Mosey down Roosevelt Mall with some high knees, butt kicks, and backpedaling thrown in for good measure.  Huddle up in the grass for IWx20, PPx20, ACx20, WMx10, Seal Jacksx10, capped off with approx 20 Up-Downs.  Then, a mosey to The Refinery.

    2nd Quarter:

    5 Stations including Body Rows, Hanging Knee Ups, Squats, Pull Ups, with timer being Step Ups x12L + x12R.  Rinse and repeat.  YHC’s forearms were screaming from lots of bar gripping so thinking we should have substituted the rows for dips or merkins.

    Then to the sideline (large landscape timber) for Derkins x20 OYO, Lunge Walk to tree and back, followed by Derkins x20.

    Halftime:

    Mosey to water fountain for hydration and 1-2 min plankorama.

    3rd Quarter:

    Mosey over to Christian Brother’s Falcon Field for some turf time.  First up would be a partner routine with PAX #1 performing AMRAP Burpee Jump Overs in rapid fashion on the goal line while PAX #2 runs across the field to the opposite endzone for 10 Merkins then runs back.  Flip flop, rinse and repeat.  Lots of grunts and heavy breathing.

    4th Quarter:

    The last circuit was originally designed to be somewhat of an experiment to test our athleticism but YHC botched it up a bit due to a cardio buzz.  Plan called for a series of relay team sprints (40yds) to see if we could put any correlation to age, F3 tenure, etc….and get the competitive juices flowing.

    Sprint #1:  Line up by age with young bucks on one team and old dudes on the other.  First person from each team sprints 40yds and touches goal line, which then prompts next person to run, and so on.  This resulted in a photo finish so we concluded it was a tie.  Looking back, YHC could have laid this out in a different way but we rolled with it.

    Sprint #2:  Line up by amount of time participating in F3 which had it split with guys around 1 year or less on one side and the vets on the other.  Same 40 yd sprint with the newbies coming out on top.  T-claps to Mahatma for pushing hard, maybe too hard.

    Sprint# 3:  Line up again but due to time ticking and YHC having a brainfart, we settled for a group sprint then proceeded to mosey across the grass, alongside the track and back to the flag:

    Two Minute Warning:

    Plankorama and Hip Flexors to seal the deal.

    Overtime:

    COT and sweaty BOM to cap things off.

    Not much mumble chatter or buffoonery to report.  It was a rather quiet 45 minutes…YHC can only hope that was due to a good beatdown being delivered and not a just a poor job of keeping the PAX entertained.

    Thanks for the motivation, camaraderie, and chance to lead.

    SYITG,

    Tool

     

     

     

     

     

     

  • A Brief History of Notre Dame

    YHC finished up his birthday Q week with Q at the Mothership.  Thanks to everyone who has shown up for my Qs this week….

    YHC dropped 2 kids at his University last week, hoping and praying that they will have experiences similar to his – the types of experiences that make one a Domer-for-life.  During the welcome weekend talks for the parents, much conversations  about the history of Notre Dame and the Holy Cross congregation.  YHC thought that would make a good topic for a Q.  So here we go…..

    First a (very flawed and poor) disclaimer.  I should be better at these by now.  Especially when we have an FNG in the fold (way to go, Calliope – rapidly taking over Top EH title from Triple Shift…).  Mosey off to the lawn in front of the museum.

    Warm Up

    Grass was long.  Very long.  Some questions about whether we should stop and look for Cowbell in the grass….

    • SSH x51 (PAX appropriately noted the relevance of this number for YHC)
    • Peter Parker x20
    • Plank Jack x20
    • Parker Peter x20

    Lets get to work…

    Presidential Pyramid

    Line up at Tree #1 (or Tree #0 as Woz and I refer to it).  We are doing a pyramid.  Each set recalls one president of the University.  Each set adds to what we’ve done before (i.e., do all of the exercises from previous sets then add the exercise for this set).

    • 5 Burpees for Blessed Father Basil Moreau, founder of the Holy Cross Congregation.  Run to first tree and back.
    • Add 10 Squats for Fr. Edward Sorin, founder of the University.  Run to second tree and back.
    • Add 15 Merkins for Fr. Andrew Morrisey.  Run to third tree and back.
    • Add 20 Crunchy Frogs for Fr. William Corby, chaplain of Irish Brigade in Civil War (and 2 time president of the University.  Run to fourth tree and back.
    • Add 25 Imperial Walkers for Fr. Thomas Walsh, president who oversaw rebuilding the University after the great Fire.  Run to fifth tree and back.
    • Add 30 Hello Dolly for Fr. John Dillon, entered the priesthood at age of 12, and served as president for one year during Civil War before dying prematurely of illness.  Run to sixth tree and back.

    Mosey to the Water Fountain to hydrate, then off to Lightpole #1.

    National Championship

    YHC takes a lot of flak for how long its been since the last ND National Championship.  The last one was 1988 (coincidentally, YHC’s senior year.)  30 years ago.  Sigh…

    Lets do a Route 88 with Bobby Hurleys  What’s that you ask?  A Route 66 but add 2 at each stop.

    • First Lightpole: BH x3
    • Second: BH x4
    • …
    • Eleventh: BH x13

    At completion, we’ve done 88 Bobby Hurleys.

    Top game of that year?  Notre Dame vs Miami.  Catholics vs Convicts.  What better way to remember the Catholics than with the Genuflect.  1:2 ratio of kneeldown/standup : lunge step.

    • 1 (4 count) kneel down/standup.  2 Lunge steps
    • 2 KD, 4 Lunge
    • 3 KD, 6 Lunge
    • …..

    In interest of time, YHC called it when clubhouse leader (#Tclaps for Outbreak) completed 10:20.  Most PAX were somewhere around iteration 7 or 8.

    Mosey to the Refinery.

    5 Pillars of Holy Cross Education

    Split PAX into 5 groups:

    • Box Jumps
    • Dips
    • Body Builders
    • Pull Ups
    • Merkins

    Rotate for 5 Iterations – one Iteration for each Pillar of a Holy Cross education.  Each iteration is a 60 second AMRAP.  30 second break between iterations to rotate and recover.

    • Iteration 1: Mind – Seeking understanding through the integration of faith and reason.
    • Iteration 2: Heart – Discerning our personal vocation in service to the Church and world.
    • Iteration 3: Zeal – Fueling the desire to offer our gifts for the good of all people.
    • Iteration 4: Family – Embracing Christian community as the context for lifelong formation.
    • Iteration 5: Hope – Trusting in the cross and God’s promise of the kingdom

    Mosey back to the Great Lawn.

    Mary

    Running low on time, but no Notre Dame workout will be complete without some Mary.  As PAX arrive at the lawn, join the circle and start LBC.  Once all PAX arrive, cadence starts and we finish with all LBC x25 together.

    COT

    Back at the flags, circle up for count-off, Name-o-Rama.  Welcome aboard Satchmo (he’s a musician, and an arborist).  Upcoming CSAUPs – talk to Da Parish if interested in Pelican Man duathalon.

    Intentions shared around the circle.  Sky Q – hear and answer them as you deem best for each of us.  Sweaty-ball-o-man to close with prayers.

    Thanks for the opportunity to Q, gentlemen!

     

  • IRONPAX III

    Hawg stole YHC’s Q for this morning with IronPax Week III, and YHC was not happy.

    YHC loves his precious F3 workouts and these stupid IronPax Challenges were just ruining a good thing. The first challenge left me hobbled like a 90 year old grandma, but YHC is into it now. After watching Amnesia and Hawg up their scores in week two by over 100 from their first run at the IronPax at the Birdcage to their second run at the Uptowner, YHC was ready to take up the challenge and work his way into top 100 in the nation for week 3.

     

    Hawg weighed out a dozen 25-30lbs rocks, Mahatma set off cones 10 ft apart (we quickly corrected his mistake before the challenge started), and YHC led a warmup of 20 SSH and 15 PeterParkers.

    Mahatma served as our time keeper as he recovered from an injury and we were off. The IronPax challenges are surprisingly quiet as we go all out trying to get in the most burpees and other stuff as possible.

    This week’s challenge was a confusing one, but here it is in a nutshell:

    15 burpees, 50 hand release merkins, broad jump (bunny hop) 10 yards and back

    14 burpees, 50 goblet squats, broad jump (bunny hop) 10 yards and back

    13 burpees, 50 leg lifts while holding rock in bench press position, broad jump (bunny hop) 10 yards and back

    rinse and repeat while counting down the burpees

    Once again JV is the tops of the morning with an astounding 626 reps

    Hawg 532

    RevSox 519

    TripleShift 455

    Tool 440

    Rocket 431

    FracSac 404

    War Eagle 394

    Two Utes 389

    Amnesia 384

    Abacus 265

    YHC improved from 404 to 519. YHC points this out to say it was all based on watching his brothers tough it out last week in the challenge and push him to do better. You never know how you will challenge, encourage, or push the men out here simply by being present and challenging yourself. YHC is stronger and healthier thanks to all of you in F3, and he can’t put into words what this group has meant to him over the last 10 months. F3NOLA, keep pushing forward, so we can all journey with you.

    RevSox

  • Wolf-Brick Mountain

    It had been 365 days since YHC’s last Q at WPM.  I rang in my 50th with a Q at WPM, and today I would end my 50th with a bookend Q at WPM.  In between, I’ve been a stranger to the Friday morning beatdowns.  So YHC was greeted by lots of puzzled looks from the gathering PAX in the morning Gloom.  Who is this stranger?  He’s from The World? And he’s Q’ing?  What’s going on here???

    YHC started the disclaimer a minute early in order to get the party started.  He had a surprise waiting for the PAX, and needed to get everyone organized.  So stroll over to the car, pop open the trunk to reveal….  Bricks. Everyone grab 2.  What a stroke of luck: Trunk had 40 bricks, and there were 20 PAX.

    Mosey across the Avenue and circle up on the Tulane Lawn.

    But wait – 2 more PAX!!  YHC had spare bricks in the backseat – so he yelled across the Avenue “THE KEY IS ON THE BACK LEFT WHEEL.”  Yankee managed to find the key and the bricks for the latecomers – while the rest of the PAX politely reminded the YHC that we aren’t in Metry no more, and maybe yelling the location of the car key isn’t the best idea….

    But I digress.

    Warm Up

    Brickpees OYO x10.  Sigh.  YHC needed to explain to the Uptowners that a “Brickpee” was a Burpee with Bricks.

    Arm Circles, Both ways X10:  Not normally a fan of the Sun Gods, YHC definitely included them with the Bricks.

    SSH x40: Meant to go to x50 but accidentally ended at 40.  Oh well.

    Plank Position:

    • Peter Parker x20
    • Floyd Mayweather x20
    • Parker Peter x20
    • Newtons Cradle x10

    Mosey to the Mountain

    Indian Run to the top.  With your bricks.  Go.

    The Thang

    At the top of WPM, partner up for Dora 1-2-3

    • 100 Brick X-Fit Merkins.  Thanks Mariah for showing us that it was, in fact, plausible
    • 200 Dying Cockroaches (tough your toe with your bricks)
    • 300 Goblet Squats (with your bricks)

    PAX 1 exercises, PAX 2 runs down the ramp then back up.  Flapjack.

    In the interest of time, YHC modified the counts to 100-150-200

    Rest Time

    Find some wall space to take a seat for People’s Chair

    • Wonderbra (with bricks) x20 (Up/Down/Out/In)

    Shake out the legs.  Rinse and Repeat.  Throw in some Brick Curls just because.

    Mosey down the stairwell to the Loyola Lawn (nicest turf in town, according to El Wire)

    PAX Choice

    Running short of time, YHC decided to let the PAX choose the finishing exercise.  By a slight majority, Option A won: Jack Webbs.  (Option B was Bear Crawl/Tunnel of Love, with Bricks).

    • 1:2 Merkin/Brick Press
    • 2:4 …
    • 3:6 …
    • ….

    Go as far as you can.  YHC called it at 6:13, leaving PAX time to return bricks to the trunk and circle up at the Flag

    COT

    Count-off (22 PAX), Name-o-Rama.

    Announcements: “Read Your Email” says Yankee.  God Bless to Pony Boy as he’s off to Atlanta.  Thanks for working out with us, take your enthusiasm to the Atlanta PAX!  Come back and join us again soon!

    Prayers: YHC grateful for the ongoing treatment for his sister.  All early signs are positive.  Prayers for Flaming Lips nephew, having finished rounds of Chemo prepping for Radiation next.  May caregivers be blessed with wisdom and compassion.  Finishe with prayer to use the gift of today wisely, and close with St. Ignatius Loyola Prayer for Generosity.

    Thank you all for letting a foreigner Q your beloved AO!

  • AT40 – August, 1978

    At last!!!  Cooler weather!  It may not last long, but Thursday AM offered a glorious respite from the usual August heat and humidity.  What more could one ask for – the chance to start the day with the Okwata levee, watching the sunrise over the lake, with an actually refreshing breeze in our faces.

    YHC was running dangerously late.  Apparently, the new, louder (this one goes to 11) bluetooth speaker recently acquired for mornings like this was re-purposed and sent with 2.0 to Notre Dame.  That left me scrambling to find the backup – the teeny tiny not-quite-loud-enough fallback speaker.  Sorry guys.  That’s gonna make it harder for you to appreciate today’s theme.

    But first: a disclaimer (for the veteran crew).  Then off to the levee.  Quick warmup of SSH x20 (with a brief pause waiting for JV to decide to start).

    The Thang: 40

    Today’s theme for the 40: American Top 40 list from August 26th, 1978 (40 years ago).  Lots of good treasures on that list!  https://top40weekly.com/1978/08/26/us-top-40-singles-week-ending-26th-august-1978

    For those not familiar with the 40 (see “Smooth”):

    • 10 Exercises
    • Each exercise done in 4 sets (hence 40 sets)
    • Each set is 10 reps (hence 40 reps per exercise)
    • Each set on opposite side of the levee (hence 40 trips over the levee)

    Exercise 1: Burpees!  Lets get this started.  Done to the music of the biggest drop of the week (a whopping 50 places – from 33 to 83): Baker Street by Gerry Rafferty

    Exercise 2: Boxcutters.  Biggest riser of the week: Paradise by the Dashboard Light (up to #42, won’t make its debut till next week though)

    Exercise 3: Lunges (make sure your knee touches the grass).  At spot #36: Dont Look Back by Boston (also – very fond memories for YHC: the very first album I ever bought.  Still remember the trip with my Dad to K-Mart to buy it.)

    Exercise 4: Crossfit Merks.  At spot #27: Hollywood Nights by Bob Seger

    Exercise 5: 8 Count Body Builders (these took a lot longer than anticipated).  At spot #24: Two Tickets to Paradise by Eddie Money.  There are some classics in the 20-30 range of this particular AT40!

    Break while Frac gave us 20 count.

    Exercise 6: Dying Cockroaches.  At spot #14: Copacabana from Barry Manilow.  Now we are entering “This is definitely the 70s” territory of the countdown.

    Exercise 7: Copperhead Squats.  At #11, a classic one-hit wonder: I Want to Kiss You All Over by Exile.

    Exercise 8: Plank Walks.  Now we are into the top 10.  At #5 – Hot Blooded by Foreigner.

    Exercise 9: Squat Jumps.  Nothing like throwing these in after 32 trips over the levee….  At #3 – Miss You by the Stones

    Exercise 10: LBC.  Running short on time.  Push through gang…  At #1: Grease by Franky Valli!

    Finish up with Count-off, Name-o-Rama.  Announcements and Intentions.  Prayers to use the gift of today wisely, and bless those suffering with cancer.

    Thanks for the chance to lead, and see you all at WPM tomorrow!

  • Iron PAX Challenge #3 – Uptown

    After much Mumblechatter as to what we would do at the Birdcage and who would Q it.  It was decided that we would do the Iron Pax Challenge and YHC would Q it.  What more could a Q ask for, than to have the entire beatdown laid out already for him.  I arrived early and met up with King Kong and we layed out the cones in Oak Alley 10 yards apart and moseyed back to meet the PAX at the flag.  A huge PAX of 30 had gathered and was ready to work.  Roots had volunteered to lead a more regular Birdcage routine should anyone opt out of taking the Iron Pax Challenge.  With that announcemnet and Disclaimer given we took off for a quick Mosey to the Fountain at the end of Oak Alley, the new home and hiding spot for the Uptown’s cinder block stash.  3 Pax opted to join Roots and they moseyed off to do their Thang.

    Each PAX collected their Cinder Block and circled up for a quick demo of the 4 exercise included in the challenge, and a quick explanation of how we would do the challenge by YHC.

    The Challenge:

    30 Minutes straight, No Rest, AMRAP

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    11 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    10 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    9 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    8 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    7 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    …. you get the idea…

    Count up total reps of all exercises for total to be submitted.

    By the time we were done, recovered, put back the blocks and moseyed back we had reached 6:15 and called the workout.  Roots and his  crew moseyed up soon after.

    COT, Count0ff, Nameorama  1 FNG – From Philladelphia, worked on submarines –  Cheese Steak + Submarines = Tube Steak …Welcome!!

    IronHorse asked if we could add something to the COT that they do in Florida.  He brought his Flag from Florida and planted it next to ours, and as they do in his home PAX, we Pledged the Flag.  A great gesture that I loved and hope we incorporate into our COT’s.  Thanks for sharing that Ironhorse!!

    Prayers for Rudy’s Sister, Rev-Sox’s Dad and other intentions.  Thanks again for the opportunity to lead!  It was another great beatdown with great turn out, by great men.

    SYITG!!

    RESULTS

    Average Rep count for the 21 PAX that reported rep counts was 419!  With 8801 reps total!!  NICE WORK BOYS!!

    Ironhorse, FL 621
    Jingle Vader 526
    Seaman 492
    Gabrielle 468
    Hawgcycle 464
    El Wire 457
    Peppa 443
    King Kong 413
    Quarterpipe 409
    Rev Sox 404
    Peptoe 384
    Saban 384
    Sinner Bloq 384
    ILoveYouMan 382
    Candyland 380
    Coast Rat 375
    Angies List 375
    Medulla Oblongata 375
    Bartman 375
    Tubesteak 365
    Reluctant Yankee 325
    G-Spot ?
    Col. Mustard ?
    Pony Boy ?

     

     

  • Something For Everyone

    Pre Thang:   Last night YHC put it out over the airwaves that there would be a separate work out available for those not willing or able to participate in this morning‘s challenge at the birdcage… Not knowing whether anyone would opt for it or not I  showed up a little early to scout the area to determine if my challenge would work.  The pax rolled in one after the other until there were almost 30. After the instructions were given for the challenge and the disclaimer was made the group took off and there were four of us left to do a more standard type work out.

    The Thang:  A brief disclaimer and then a quick mosey around and over to the base of the bandstand for the warm-up: SSH, Mtn. Climbers, Hillbillies, Plank Jacks x 25 IC

    The Real Thang: POW Burpee Challenge… Run to the first light and perform 20 Burpees, run to the next light and perform 19 Burpees. Continue to each light and perform the correct number of Burpees descending to 1. Not much mumblechatter along the way. This took us across magazine street to the challenge AO to check on our brothers. No mumblechatter there either. When we returned to the bandstand we had 6 MOM: American Hammer x 20, LBC x 20, Flutter Kick x 20, Dying Cockroach x 20, LBT x 20, Real Freddie Mercury x 20 IC.

    Good Times!

    Roots

    T Claps to the Pax who rolled with YHC for pushing through a grueling 45 minutes.

    T Claps to the Iron Pax Challenge participants for giving em hell on round three. Nice work!

     

  • Skinny – Da Block is HOT!!!

    Pre-Thang

    After the Week 2 – Iron 34Pax Challenge less than one week ago at the Birdcage, YHC was supposed to hide those cinder blocks with the help of the PAX.  However, Hawgcycle decided to use them for the same challenge at the Uptowner on Friday.  Therefore, the PAX loaded them back on Mahatma’s truck and off they went. YHC needed to find a way to bring those blocks back to Audubon Park.  Doing that during the day would be too suspicious.  Therefore, YHC had to incorporate another workout with the blocks so that the PAX could hide them after a morning beat down.  YHC needs to find a new home for those blocks soon.  They can’t be living in Mahatma’s truck forever.  Why not Skinny?  Because the Skinny usually involves more running around the park with exercises in between at some workout stations, YHC wanted to incorporate a cinder block workout focusing more on the legs, core, and cardio.  So Skinny…  28 PAX met up on a wet Monday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

     

    Warm-ups

    Moseyed around the parking lot in front of the Audubon Clubhouse and back to the field next to the F3 flags and did the following in cadence:

    SSH x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    Plank Jacks x 20

    Overhand Claps x 10

     

    Da Block is Hot

    Grabbed the hot blocks off Mahatma’s truck and moseyed to the Band Stand.  Circled up and did the following exercises in cadence:

    Chest Presses x 20

    Leg Raises with Block in arms extended Chest Press position x 10

    Slow Goblet Squats with Block x 10

    Walking to the first light post at the Oak Alley, YHC gave instructions on a modified BLIMPS workout with the blocks.  The PAX was holding on to his block while he was running between the light posts for the entire BLIMPS.  OYO – At the first light post, 5 Burpees with a thruster over the head (5 man makers).  Ran to the 2nd light post and performed 10 Lunges on each leg while holding onto the block.  Ran to the 3rd post and properly executed 15 Imperial Walkers on each leg while holding onto the block.  Moseyed to the 4th post – 20 Merkins.  To the 5th post…. 25 Chest Presses with the block.  To the last light post… 30 Squats while holding onto the block.

     

    Da Block is Hot..Hot

    Before YHC could give instructions for the next exercise, Reluctant Yankee had decided to modify his workout by “accidentally” dropping his block and breaking it in half.  That’s one way to modify….  The PAX reused the Oak Alley for the following exercises OYO.  The PAX left his block by the first light post then…

    1 – Ran to the 2nd light post and back and performed 30 Block Jump Overs, Ran to the 3rd post and back to the 1st post…. 20 Block Jump Overs, Ran to the 4th post and back to the 1st post… 10 Block Jump Overs

    2 – Ran to the 2nd light post and back and performed 30 Squats with the block, Ran to the 3rd post and back to the 1st post… 20 Squats with the block, Ran to the 4th post and back to the first post… 10 Squats with the block

    3 – Ran to the 2nd light post and back… 30 Leg Raises with block in arms extended chest press position.  Ran to the 3rd post and back to the 1st post… 20 Leg Raises in the same position.  Ran to the 4th post and back to the 1st post… 10 Leg Raises in the same position.

     

    Da Block is Hot….Hot..Hot

    Time to hide those cinder blocks, but YHC couldn’t make it that easy.  YHC had asked Mahatma to Q the group in 2 lines and led the group by shouting “overhead, right shoulder (not resting on the shoulder), left shoulder” as the group dodging cars on Magazine Street toward the fountain.  YHC could only imagine what the drivers were thinking witnessing 28 guys with cinder blocks over their heads at 6:12 a.m. crossing Magazine Street.  Not weird at all.  Very shortly, the PAX made it to the fountain and hid them by the bushes.  The PAX then moseyed back to the flag for the COT at 6:16 a.m.

     

    COT

    Count-O-Rama 28PAX, Name-O-Rama with three FNGs & one PAX from Greenville, announcements, intentions.  Welcome Fire Marshall Bill (Greenville), Ducky (FNG), Pep-Toe (FNG), and Brexit (FNG).  Thank You all again for the opportunity to lead.  SYITG

    King Kong