F3 New Orleans

Category: Northshore

  • Intensify to Modify: Pickaxe’s First Q

    It was a frigid morning along the lakefront the 2nd day of Christmas. While 9 year old Pickaxe, in his, ahem, first Q of his young F3 career, did not give a Tujague’s recipe for the crawfish caught in Arabi (Uptown Chalmette if you’re from Da Parish), he did come bearing gifts, 12 in fact. However, these were ones we COULD wait to open, as each contained 2 various and sundry exercises for the PAX, one on the foray out, one on the way back.

    Prethang:

    Pickaxe and his dad, The Hammer, forsook the traditional 2 mile pre-thang in order to lay the 12 gifts with great care along the 1/2 mile path to the beach. The 12 packages came in different colors: red, silver, and gold. This would be important, as Pickaxe instructed the color of each package determined the number of repetitions for the exercised contained therein, as well as the mode of transportation to the next box. The directive was as follows:

    Gold: 10 reps/each exercise, Karaoke to next box

    Red: 20 reps/each exercise, sprint to next box

    Silver: 30 reps/each exercise, bear crawl to next box.

    Full Disclosure: When assisting Pickaxe with laying out the gifts, The Hammer was only thinking of the challenges on the way out. As such, the way out brought a long (read: 200 yard) sprint followed by a short bear crawl. On the way back, however, that meant a 200 yard bear crawl. As Pickaxe would say, “Intensify to Modify”.

    Each member of the PAX would take turns opening the gifts, then calling out the exercise they “unwrapped”, there being 24 in total, covering upper body, lower body, and core. A particularly tough gauntlet was a series of 30 8 count bodybuilders, with a bear crawl leading to 20 burpees, followed by a long sprint. Pickaxe insisted the exercises were blindly placed in each box so that he knew not the order, nor the quantity. This series caused some to question the 9 year old. Intensify to modify.

    When the PAX returned to the flag, we circled up for Mary, finishing up with Hello Dollies, Freddy Mercuries, 100s, and a Mission Impossible plank (SIDENOTE: The series/movies should be named Mission Improbable, not Impossible. Think about it. If true, it would’ve been a single episode series, and the ending would not have been a happy one.)

    COT, then Russo prayed us out. Pickaxe is grateful to have had the opportunity to lead, and his dad is grateful to befriend a group of men that would give him the opportunity to do so. Merry Christmas, God Bless, and SYITG!

  • Twas the Gloom Before Christmas

    Twas the gloom before Christmas and all through the hood

    the scramblers were gathered though the weather was not good.

    The shovel flag was planted at the AO with care

    in hopes that the Q would eventually be there.

    The PAX nestled snug in their running attire

    while visions of coffee warmed them like fire

    Hammer and Pik donned their bright Christmas socks,

    Cowbell’s brains were a’dangling in his tiny shorts frocked

    With puddles abound there arose such a splatter

    We sprang from city hall like the rain didn’t matter

    Away down Massena Pik flew like a flash

    and along the route helped out by picking up trash

    With bright yellow shoes on his feet down below,

    Shooter’s pace was quite comfortable, easy and slow.

    When what to my wondering eyes did appear,

    but miniature Steve with his eyes all a’blear.

    With little young Cowbell so lively and quick

    running beside aforementioned Waterpik.

    More rapid than eagles Hammer then came,

    and talking and shouting Wacker called them by name:

    “Now, Shooter! now, Russo! now Hammer and Steve!

    On, Cowbell! on, Waterpik! a 5k we’ll achieve!

    To the top of the pier! And around the loop!

    Now dash away guys, but watch out for dog poop!”

    Now upon returning from our drizzle-soaked lark

    we closed with an indian run round the park.

    At COT Q spoke to those gathered round

    inspiring words with a Christmasy sound.

    Then away we all flew, coffeteria bound

    but Liz’s was closed, and Waffle House we found

    doesn’t close for Christmas or Covid, to do so

    would deprive us of Christmas Eve coffee with Russo.

    Then as soon we sat to discuss things with candor

    who should walk in but our buddy Zoolander.

    And I heard him exclaim as I walked out the door

    Merry Christmas to all and F3 ever more!

  • It really did happen.

    You guys will do whatever it takes to keep a guy on the straight and narrow.  Looking back at my one and only backblast (VQ on 11/14), it was late just like this one.  A little headlocking and friendly ribbing may just be the encouragement some of us need. I know I do.  So without further ado, see below for Bird’s yoga inspired Q – it actually did happen Wacker! 

    0510 – Q posts with computer, yoga mats, speaker and phone in tow in preparation for said event.  Borrowed yoga mats courtesy of Bayou Yoga studio, which if I’m not doing some craziness with you guys ITG is where I might be otherwise on an early morning.  Oh who am I kidding, if I don’t show I’m probably still in bed at 5:15!  Actually, I do enjoy the yoga, although I’m not sure if my illicit affair is with the yoga studio or F3 – depends on who you ask I guess. 

    Shortly after distributing yoga mats and various props arrive the following members of PAX: Shooter, The Pelican, Steve, and Zoolander. 

    0515 – Chilly morning, albeit not as bad as the forecasted high 30 temps.  The combination of cold temps, yoga, and those of you who aren’t so flexible could have been a recipe for disaster!  Cold temps abated with a quick warm up consisting of high knees, butt kicks, side straddle hops, seal jacks, torso twists, windmills, mountain climbers, and merkins (10 each IC). 

    0520 – Just to ensure all the sensitive areas were good and warm, PAX took a quick run to the tunnel – gotta remember a headlamp next time for the spooky, dark forest in the turn northward.  Eventually, the light of the tunnel approaches and PAX regroups with a plank a ten count merkins in cadence before the return run. 

    0530 – PAX regroups on stage where yoga mats are spread.  Shooter was the only one who got the memo about bringing a mat, but it was some sort of blanket from south of the border – not your typical yoga attire.  Speaking of which, thankfully there were no yoga pants to be seen either.

    After circling up for the upcoming spiritual experience, Q reminds PAX that yoga should be done with intention, gratitude, and purpose.  One of the nice thing about the practice is that it allows the space for thinking about those things.  Did I mention I’m grateful for the PAX?  I am. 

    First yoga series consisted of:

    • Child’s pose
    • Table, right-arm up, twist under, breath
    • Table, left arm up, twist under, breath
    • Bird dog, right arm out, left leg up, knee to elbow five times
    • Bird dog, left arm out, right leg up, knee to elbow five times
    • Table to bear pose to down dog
    • 10 Down dog pushups (aka Carolina Dry Docks)
    • Repeat 1x

    Second yoga series consisted of:

    • Two rounds of sun salutation A (i.e., forward fold, halfway left, plank to chataranga, up dog, down dog, jump or step to hands)

    Third yoga series consisted of:

    • Sun Salutation A
    • Right leg up to runners lunge
    • Rise to crescent
    • Twisting crescent
    • Hands to hear center and bend forward to hook elbows on knee (twisting lunge)
    • Open arms
    • Twisting crescent
    • Crescent
    • Repeat 1x

    Fourth yoga series consisted of:

    • Sun Salutation A
    • Right leg up to runners lunge
    • Warrior 1
    • Warrior 2
    • Reverse warrior
    • Right angle pose (bind encouraged)
    • There was a bunch of stuff I had planned after that that I forgot that will save for next time
    • Warrior 2
    • Warrior 1
    • Repeat 1X

    Fifth yoga series consisted of:

    Honestly gents, it’s been so long since the Q (it actually did happen Wacker) that I’ve gotten a little fuzzy on what happened next, but there was some yogi squat action, lizard lunging, and flying into configurations inspired by birds of sorted varieties.  Zoolander covered a few of them.  I can’t even remember if we did a little meditating at the end or did a shavasana, but I do recall some focused breathing – cool are in through the nostrils, arm air out through the nostrils – and the obligatory namaste.  For those of you who’ve gotten this far, a little Wikipedia explaining a shavasana – if we didn’t do it last time, we will the next time. 

    Shavasana (Sanskrit: शवासन; IAST: śavāsana), Corpse Pose, or Mrtasana,[1] is an asana in hatha yoga and modern yoga as exercise, often used for relaxation at the end of a session. It is the usual pose for the practice of yoga nidra meditation.  Shavasana is intended to rejuvenate the body, mind, and spirit. In the pose, the breath deepens, and the stress of the day is released. The yogi forgets all other thoughts and surrenders any psychological effort. While in Savasana, yogis slip into blissful neutrality and reflect on the practice.[7] Comfort is essential in the pose; the slightest point of discomfort can be endlessly distracting. Shavasana is a good way to reduce stress and tension.[8]

    Namaste ended the practice and brought the PAX back from oblivion into the present moment.  Following a few quick announcements (last week was a busy one!), Steve led us in prayer. 

    A quick afterthought…yoga isn’t something you do as a one off.  Like anything, to get good at it and realize the benefits, one has to practice.  PAX performed admirably considering yoga isn’t in the regular lineup of F3 beatdowns.  Looking forward to rotating this in on occasion and adding flexibility to the list of qualities that describe such a fine group of men. 

    Glad to be with you all,

    Bird

  • Pumpkin Spice Latte

    All these holiday drinks…peppermint mocha, hot buttered rum, eggnog…anyway, inspired by recent coupon beatdowns, YHC had the idea to add a little SPICE to today’s beatdown by adding something new. After all, its the holidays and YHC likes the holiday drinks. So, desperately rummaging through the garage hoping to find a new crazy coupon, YHC settled on an old punching bag. Not nearly as manly as Moby’s chain or as rock solid as Hogsbreath’s cinder block RUCK carry, the punching bag served it’s purpose.

    With temperatures in the low 40s, YHC led the PAX through a longer warmup consisting of a mosey to the 4 corners around the Marsh with exercises at each corner. Squats, Merkins, Smurf Jacks, Flutter Kicks, Hello Dolly’s, Bear Crawl, Lunge Walk, Jog Backwards, Shuffle to each side.

    Thang

    3 Tabata Sets (30 secs, 10 secs Rest)

    The exercises were Burpees, Thrusters w/ cinder Block Coupon, Jack webbs w/ coupon, Curls w/ Punching Bag. The PAX alternated through each exercise during the 10s rest period, so each man did the exercises 3x.

    Mosey around the Block again to cool down before the closing out with some Mary: crunchy frogs, 100s, Putins, Freddy Mercs.

    Thanks, Men, for another great year for the F3 Northshore PAX. I am so grateful to be a part of such a great group of men. And I look forward to many more to come.

  • Akbar turns 50

    YHC was excited about sharing a beatdown to celebrate my 50th year on planet Earth, arriving 20 minutes early to plant the shovel flag at the Unit. Sneakily tiptoeing around the pre-thang crew so that they wouldn’t notice, I got back and arrived on a chilly morning just as the sun started to rise on the lake. 

    Today, or rather tomorrow, RESPECT would be given and observed – since YHC’s birthday was on Sunday the 20th, instead of the 19th. But we would celebrate the number 50 for an hour and have a good time. 

    Warm Up  (5×10=50)  Except we actually did 51 as the QIC had an early senior moment and hit 11 IC for the Grass Grabbers

    X10 IC SSH, Grass Grabbers, Torso Twist, Self Love, IWalker 

    Mosey to the unit, circle up for further instructions

    Thang: Grant’s Tomb

    Ulysses S. Grant was our 18th President of the US, and his mug adorns our $50 bill, so we would continue to celebrate “50”  with 50 reps and a 50 yard mosey for 8 sets of pain.  

    What looks good on paper sometimes does not translate in real life, as was the case today. This routine was hard. I knew I was in trouble when I looked over and saw @zoolander taking a break before finishing up Irish Jackass’s. The good news – we got a really strong shoulder workout. 

    1. George Thorogood’s*, Bear Crawl, Tuck Jumps
    2. Freak Nasty, Sprint, Superman Lat Raise
    3. Peter Parker Row*, Crab Walk, Irish Jackass*
    4. Stone Mountain, Sprint, Squat Walk*
    5. WW2 Squat Jump, Long Skip, Hallelujah High Knees
    6. Merkin  Jacks, Murder Bunny, Tae Bo Squat *
    7. Big Boi Situps, Sprint, Good Mornings
    8. Irkin, Sprint, Apollo Ohno’s

    *** Al Gore single leg calf raise; Merkin w/ pushoff Donkey Kick; Squat Hold with 2 steps back and 2 steps forward, Deep Squat with left and righthand cross (aka Billy Blanks)

    Mosey to the Gazebo

    Continuing on our celebration of 50, we did Tabata with 35s for exercise 1 and 15s for exercise 2. Our esteemed math teacher @jose10k quickly pointed out that 35 + 15 does not equal 60 seconds. YHC pointed out the theme again, and that 35 + 15 did indeed equal 50 – which was the whole point. 

    15 Minutes of Mary: 2nd exercise is always a plank,, either reverse or regular

    35 seconds/15 seconds Reverse Plank: Flutter Kick, Leg Raises, Crunchy Frogs, Windshield Wipers, Scissor Kicks, 1 Legged Wife Please (left), 1 Legged Wife Please (Right), American Hammers, Hello Dolly

    35 seconds/ 15 seconds Plank: Left Side Plank, Right Side Plank, Mountain Climbers, Superman, Bird Dog Left, Bird Dog Right, JLo’s, Scuba Steve, Peter Parker

    There again, that looked a whole lot easier on paper, and a whole lot quicker too. Thanks to the mumblechatter, time passed fairly quickly.

    Mosey back to the flags to find that Santa, or possibly Garfield  had spread some early Christmas cheer with Reeses Cups and Candy Canes on the cars. 

    COUNT, NAME-O-RAMA

    COT

    YHC gave thanks to my F3 brothers for pushing me to do what I could never do alone; making me a better man, husband, and father; and for supporting me in some difficult times over the last few months.

    @the-hammer prayed us out

    Coffeeteria: Book and the Bean for coffee and fellowship with a surprise visit from @ringo

    Moleskin

    “The friend in my adversity I shall always cherish most.” Ulysses S. Grant

  • The 12 Days of Christmas, 2020

    Ah, there was holiday spirit in the chilly, night air: the smell of firewood burning, the twinkling of white Christmas lights, and, of course, the angry mutterings of one Jose 10k exiting his car.  Apparently, Cowbell had pulled up behind him and, with the height difference between the two cars, Cowbell’s headlights were blinding Mr. 10k.  “I felt like I should be doing surgery in there!”  And thus the tone was set for a magical beatdown – short but sweet – with a Christmas theme to spread a little holiday misery on this cold, Thursday night.

    Along with a disclaimer issued for the FNG, YHC warned the crew that this beatdown was hastily thrown together after stumbling upon the idea, The 12 Days of Christmas, which may or may not be something that Yankee did (or does every year?).  I apparently don’t even know how the song goes – I tried to do the ladder the wrong way, starting at 1 each time.  Wouldn’t you know, Jose quickly corrected me, and we got down to business.

    • THE TWELVE DAYS OF CHRISTMAS
    • Day 1: 1x Burpee
    • Day 2: 2x Merkins
    • Day 3: 3x Triple Jump Squat Burpees
    • Day 4: 4x Monkey Humpers (IC)
    • Day 5: 5x Sister Mary Katherine’s (2 is 1)
    • Day 6: 6x Triple Merkin Burpees
    • Day 7: 7x Sit-Ups
    • Day 8: 8x T-Merkins
    • Day 9: 9x Groiners
    • Day 10: 10x Crunchy Frogs (IC)
    • Day 11: 11x Freak Nasties (IC)
    • Day 12: 12x Derkins

    We sped through the first couple days and then things really slowed once we hit a few triple jump squat / triple merkin burpees.  Somewhere around Day 3 we learned that Jose can sing, and that an aspiring sleuth might actually be able to track down video of him belting out “Grandma Got Run Over By A Reindeer.”  Around Day 9, Jose’s partner Amnesia turned up, fresh out of quarantine with his incredibly well-lit cargo bike (think the infamous neon “rave” vest).  And by Day 12, it was indeed a Christmas miracle that we had only gone over on time by 30 seconds (which is within the acceptable margin as set forth by the F3 Nation charter).

    COT and nameorama, where we welcomed FNG Red Baron.  Yes, he is named after the frozen pizza.  Seems dumb, I know, to name a guy because he likes pizza.  But no, really, this is a thing with this guy – his groom’s cake was decorated as a pizza, that’s how much pizza means to him.  (Which probably means that he will need F3 even more in his future.). So welcome Red Baron, hope to see you again soon, and t-claps to Cowbell from bringing out an FNG.  

    Onward to the Barley Oak, where Zoo was patiently waiting, sipping a beer in the corner, ready to dispense his wisdom on how to make duck edible (tacos) for those duck hunters who actually hate duck (Cowbell).  Thanks for the lead gentlemen, and for the F2 – it’s always a good time, even when it’s a bad time.

    And hey, don’t forget Akbar’s 50th birthday Q this Saturday!

  • Let’s just keep Running!

    Nothing much to write about today.. We journeyed some extra distance this Gloom chattering along the way with Burgundy who unfortunately for us will be heading out West to California with his work.. We all will miss his post and dedication to the CSAUP events held annually on the Southshore and Northshore.. Wishing you and your family sir nothing but the very best in your move out West…

    warmup

    20IC SSH, Hillbilly’s, Mummy kicks, Toe Touches, Windmills and skip to the end for our route down Messina turning on Monroe then West Beach back up Steve’s street to Villere and back to the AO.

    Countarama, namarama, COT

    YHC prayed us out!

    👍🏼👊🏼✌🏼 Till the next Gloom!!

  • 4 x 4 x 4 = DownPainment

    Six men posted in the Gloom at The Gipper this morning. After a warmup of Imperial Walkers, Torso Twists, Mountain Climbers, Side Straddle Hops, Shoulder Taps, and Hillbillies, all IC 10x, we headed over to the Justice Center and got to work with 4 sets of 4 rounds of 4 exercises, all OYO.

    Set 1: 4 rounds of 10 Squats, 10 yard Bunny Hop, 10 Single Leg RDLs, and 10 yards of Reverse Lunges back to the starting point.

    Set 2: 4 rounds of 10 OH Hand Claps, 10 yard Bear Crawl, 10 Merkin Shoulder Taps, and 10 yard Reverse Bear Crawl back to the starting point.

    Set 3: 4 rounds of 10 Ice Skater Hops, run up the Justice Center Parking Lot stairs, 10 180 Degree Hops, and run down the stairs to the starting point.

    Set 4: 4 rounds of 10 Seal Jacks, 10 yards of Burpee Broad Jumps up the ramp, 10 Clap Merkins, and 10 yards Backpedal down the ramp to the starting point.

    Back to the Shovel Flag for the COT where Einstein prayed us out.

    Solid work this morning, guys. Thanks for letting me lead.

    Don’t forget that Steve is leading a beat down tomorrow 1800 hours at the Mandeville Lakefront Gazebo followed by F2 at the Barley Oak and that Akbar’s 50th birthday beatdown is this Saturday morning. SYITG.

  • DEFCON: Battle Ready for Spiritual Warfare

    Many of you know I lost my job in September and went through some spiritual warfare for a couple of months. I did a devotion called DEFCON that helped me through, and vowed to share it when I got a job (offer came in last week and I start Dec 21). Feel free to share with others if you know of anyone who is struggling.  https://www.bible.com/reading-plans/17793-uncommen-defcon

    YHC arrived 15 minutes early to a rainy gloom thinking of the 3rd core principle of F3: All workouts are held outdoors, rain or shine. A lonesome Russo was hanging by the flag, and soon the pre-thang group arrived. Some mumblechatter ensued, and more pax walked out of the shadows.

    6:30 – Couple of comments from the PAX about my laminated Wiki (preparedness), and we circled up ready to begin. In the distance, a tall limping figure emerged with a short toe-head sidekick, and @the-hammer and Pickaxe joined us. Although literally he was a little less of a man this morning, he was much more of a man for posting the day after surgery.

    Great to see @maverick back in action. Missed @shooter today, but you get a hall pass on the fartsack, Friday’s lead at the A1C looked brutal!

    THANG: DEFCON – 5 STAGES OF DEFENSE READINESS CONDITIONS TO PREPARE FOR SPIRITUAL BATTLES

    We as men need to be ready to fight our personal and spiritual battles of the world because we fight a war every day. We went through each DEFCON stage and code name, with a thought on how we can apply defense readiness daily in our lives – and a beatdown to follow each stage

    DEFCON 5 – FADE OUT

    • Low state of readiness, everyone is at peace
    • Romans 12: 9-21 – Love those who persecute you – respond in love and kindness to others no matter what.  And let God handle the vengeance”.

    Pledge of Allegiance. x10 IC: SSH, torso twist, self-love, imperial walkers, hillbillies

    DEFCON 4 – DOUBLE TAKE

    • Increased security measures, God steps in to protect
    • Exodus 14: 13 – Moses said to the Israelites: Do not be afraid. Stand firm and you will see the deliverance the Lord will bring you. The Egyptians you see today you will never see again. The Lord will fight for you; you only need to be still

    SLOW x10 IC  Dirkin, Freak Nasty, Irkin, Diamond Irkin, Wirkin, Diamond Dirkin

    @bushwacker pointed out we were on the lowest point of the seawall, which I was happy about after this round.

    DEFCON 3 – ROUND HOUSE

    • Elevation in Readiness:  people are being alerted, preparation is key
    • 2 Timothy 4:2 –   Preach the Word, be prepared in and out of season: correct, rebuke, encourage – with great patience and careful instruction

    Stone Mountain x20 IC; Albatross Wings: arms up the whole time, each exercise x20 IC – The Randy, Arm Circles (front/back), Chinooks (overhead, reverse), seal claps, overhead claps, cherry pickers, front raise, side raise, Moraccan night clubs, overhead press, Albatross Wings(flaps), 45 degree front hold

    DEFCON 2 – FAST PACE

    • Ready for Battle – put on the Armor of God
    • Ephesians 6: 10-18– Be strong in the Lord and his mighty power. Put on the Belt of Truth, Breastplate of Righteousness, Shoes of Peace, Shield of Faith, Helmet of Salvation, and the Sword of the spirit 

    x20  Dirkin, Freak Nasty, Irkin, Freak Nasty, Wirkin, Diamond Dirkin

    DEFCON 1 – COCKED PISTOL

    • Sound the Alarm. We go to war. We do not fight alone, but with a heavenly warrior to help us defeat the beast.  
    • Revelations 19: 11-16 – A warrior riding on a white horse called Faithful and True. He wages war with justice, eyes of blazing fire, many crowns upon his head, robe dripped in blood. Followed by the armies of heaven on white horses, dressed in fine linen, white and clean. Ruling with an iron scepter. On his robe and his thigh he  has his name written: KING OF KINGS AND LORD OF LORDS

    Pistol Squat x10 each leg, OYO. Where is @zoolander when you need him? Modification: Freak Nasty position on the wall, 1 legged squats

    x10 OYO WW2 Squat Jump, Box jumps, Squat Jumps, Apollo Ohno

    Ohno, YHC was doing the exercise wrong as @bushwacker pointed out, and Akbar may have created yet another exercise – the squat walk shuffle?

    x 20 Twinkle Toes, Monkey Humpers

    And ALL that took only 30 minutes – time for YHC to modify, because it was necessary. Burpee Apocalypse mosey to the flag:  Descending burpees 11, 10, 9, etc to 1

    Wall:  All in Dirkin position x10 IC Peter Parker, side plank lift, Mountain Climbers

    Whole Lot of Mary x 10-20   Sweat Angels (dolly  with arms), Rosalita, Leg raise, Freddy Mercury, Crunchy Frogs, Hands to Heals, Heals to Heaven, LBC, Little Manny Crunch, Wife Pleasers, E2k (each knee), Big Boi situps, WW1 Situps, 100’s

    Count-Name-o-rama

    COT  YHC prayed us out with thoughts of thankfulness, accountability, and friendships.

    Announcements

    • Hogsbreath Louisiana VQ Monday at the Marsh
    • F2 this Thursday, Lakefront gazebo 6pm (Steve)
    • Akbar 50th birthday celebration next Saturday
    • FIA has started
    • Krazy Ivan coming up early Feb
    • BBQ’s wife is cooking breakfast after the New Year’s Day beatdown at the A1C – sign up to get the breakfast!

    Coffeeteria: Great to see @the-manny at coffee after his Mary tribute

    Thanks for your prayers and support during this difficult time for YHC, and for letting me lead,

    SYITG – Akbar

  • DJ 10k with the beats y’all!!

    Arrived at the A1c with just the site of AO leader Jose 10k’s car at the top of the garage. YHC thought the Gloom would produce few PAX however the sight of only ☝🏼 sure brought down my spirits. Wouldn’t you know it Einstein came from the stairway then BBQ arrived on his bicycle and the always on time Cowbell (literally) swelled the PAX to 5… My spirit was most certainly lit up by this point like a glowing candle from Bed Bath and Beyond.. 3 wick of course with fresh aroma in the air.. Only downside is I would not be able to share with fellow Mandevillians such as Steve, Waterpik and Bushwacker. I know most certainly these men would have enjoyed the opportunity of reminding one YHC of his epic attempt to earn points with the M and missing last weeks chain gang… All was well though as DJ 10k so quickly engaged in conversation about the event with the blaring of music ok’ing from his phone as we got started..

    prethang

    20IC SSH, Mummy kicks, Windmills, Hillbilly’s and warmup run down and backup the stairwell.

    thang

    Coupons emerged and we set the course of work utilizing a ruck plate (30lbs), jump rope and a tension band, which fell victim to the Superman strength of Jose 10. YHC recalls previous post where this same PAX crumbled a cylinder block with his bare hands… Of course Jose 10k has many strengths but his ultimate is blaring his music so loud that the Q asked for a volume adjustment as he blotched the rotation of exercises to get started but quickly recovered with the assistance of Cowbell..

    Rotated bear crawls, sprints, back pedals, shuffles, lunges, bunny hops, crab walks and Duck walks. Had to include the last for our departing PAX Cowbell who was leaving for a few days of enjoyment in the Delta chasing those fluttering feathers..

    Work included jump rope, curls, tension press, internal curl, lateral press, chest press, rows, Merkins and Mountain climbers.

    Thanks to Einstein for 🙏🏼 Us out!!

    Appreciate the post gentlemen and until the next Gloom 👊🏼👍🏼✌🏼!!