F3 New Orleans

Category: Backblasts

  • Going For Distance

    It was colder than most of us were expecting this morning.  Tough morning to get out into the gloom.  It was one of those morning’s that you know you wouldn’t be getting up if it was just you working out by yourself.  YHC arrived to see Amnesty’s Jeep in the parking lot.  As Amnesty got out and did some track work to warm-up the hammie, it looked like it was going to be a 2 man gig.  Then we saw Yankee’s Jeep pull up with Tundra to double the count.  Off into the gloom four strong.

    The Thang

    • Mosey to the Rock Pile for Warm-up
    • Warm-up COP: SSH x 30; Imperial Walkers x 35; Merkins x 10; Low Slow Squats x 20; Good Mornings x 15
    • Select your rock
    • Mosey with your rock the bathrooms
    • People’s Chair with Rock in lap (about 1 minute); 10 curlsOYO; People’s Chair with rock (about 45 seconds); 10 shoulder presses OYO
    • Mosey to the hill.
    • Ararat/Mt. Sinai – Shout out to the Old Testament for this excercise’s name. PAX start by placing rocks at the summit.  PAX begin at the bottom.  QIC calls out an animal exercise, e.g. bear crawl.  PAX bear crawl to the top, grab the rock and jog to the other side of the hill and back up to the top, drop of the rock and bear crawl back to the start.  We completed 4 reps – Bear Crawl, Crawl Bear, Crab Walk (Famous Jameis), Bunny Hop.
    • Indian Run to the Second Baseball field (PAX walk briskly, man in back runs to the front)
    • Step-ups on the bleachers with Rock in tow. 15 IC each leg
    • Continue Indian run to the Playground.
    • Partner-up – one man does pull-ups on the rings (sans rock) while the other does 15 reps of a rock exercise – flapjack. Pull-ups/Squats; Pull-ups/Curls; Pull-ups/Shoulder Presses; Pull-ups/Squat Presses.
    • Mosey to the football field for Mary
    • 6 MOM (more like 3.5) – LBCs x 25; LBTs x 25; Hello Dollys x 25; Russian Twists x 20
    • Mosey to the shovel flag for Fence Chunkers
    • Chunk your rock over the fence, go get somebody else’s rock and chunk it back. We did 5
    • Mosey back to the rock pile and drop of your rock
    • Horse to stable back to the flag.

    COT

    Amnesty directed our thoughts toward Dr. King and all that he worked to accomplish.  Hard to believe how far we are removed from that time period, but also hard to believe how far we have to go.  Thanks for the reflection Amnesty

    Moleskin

    • YHC’s goal today was to cover some distance with our rock.  I feel good about what we accomplished.  Yankee’s uncalibrated Fitbit told us we covered 1.9 miles.  I think that is a stretch, but we did go farther than any Rock City work out before us.  Someday I hope to make the entire loop.
    • The gloveless PAX were unprepared for the cold Pontiff ground, especially during Mt. Ararat –
    • Good to see Amnesty back after he went AWOL on Wolfpack Mountain.  Take it easy on that hammie brother.
    • Always good to have Tundra pirogue in from the Bayou to join us.  He’s made more Pontiff workouts than all of the Metairie guys combined – a lot more.
    • T-claps to the IT guys for hooking us up with a Rock City Tag and fixing our schedule.

    Announcements

    • Wednesday – 5:30 @ The Birdcage (Sweeper)
    • Friday – 5:30 @ Wolfpack Mountain (sans Roots)
    • Saturday – 7:00 @ CP (Peristyle)

  • He’s Every Man

    We returned to the scene of the crime.  Yankee and Roots looked through the bushes to see if our shovel flag had been carelessly discarded.  No luck.  Just as Chaka Khan was getting ready to lead us into the gloom for his VQ we see Chewy making a Kotter with an FNG.

     The Thang

    Chaka Khan at the Q

    • Mosey to a mud pit across the fence from the new Lady Bug
    • Warm-up COP: SSH x 19 (yes Chaka went with a 19 count on his first exercise); Plank Jacks x 18 (this made a nice hole in the mud); low slow squats x 11; LBC x 15 (at this point Yankee tried to complain about doing LBCs in the mud by saying he wasn’t complaining.)
    • Mosey to the unkempt Softball field for 4 corner 11s
    • 4 corner 11s (10 burpees and 1 squat then run to the next base where you do 9 burpees and 2 squats….1 burpee and 10 squats)
    • Mosey to the Olympic Trials track
    • Double Applesauce (two column indian run) for 1 lap (Victors were on the inside lap – just sayin’)

    Hawgcycle takes the Q

    • Mosey to Tad Gormley….argh locked again. We haven’t gotten in since we were kicked out last month.  Don’t worry Tad, we will be back.
    • Mosey to the nearest grassy area for Ciabatta
    • Ciabatta – 2 sets of 4 different exercises. Each set is 20 seconds all out oyo followed by 10 seconds of rest.  Burpees, Merkins, WWIII Sit-ups, Squats repeato
    • Mosey back to the Great Lawn for a flag check – step ups on a passing picnic bench while we wait for the six.
    • Flag is still there – we do a plankorama waiting for the six: Regular, Left hand high, Left leg high, Regular, Right hand high, Right leg high, Southern Gentleman, Yankee Agressor, Regular (about 15-20 seconds each)
    • Easy as 1-2-3 on the Great Lawn. Pax pairs up.  One man runs across the Great Lawn and back (150 yards?) While other starts doing Merkins.  Runner picks up the count on the merkins where the first man left off when he gets back. Partner sprints across Great Lawn.  Finished when each pair completes 100 merkins, 200 WWIII sit-ups, and 300 squats.  All the pax finished except YHC’s pair; however, are form was good – not saying other’s weren’t, just saying ours was.

    Moleskin

    • Nice to see 8 PAX out for a Saturday workout.
    • T-claps to Chaka for stepping up to Q – Good hard full body workout today.
    • T-claps to Chewy for coming across the lake to workout with us.
    • FNG Beebs definitely buried the lead by casually mentioning he was in the Benjy Davis Project http://www.amazon.com/Benjy-Davis-Project/e/B001LHKTNY
    • Everyone very impressed with FNG Batman’s cop saving story.
    • Good time at the Coffeeteria

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Talk to Roots if you are interested in the Rouge-Orleans Relay.

    -Hawgcycle

  • Duhhh, which way did he go???

    Pre Thang:  YHC arrived at 05:20 and planted our new and nowhere near as fancy #ShovelfFlag in the beautiful dry 41 degree gloom and watched as the PAX trickled in.  We hit the road with eight and picked up Bad Moon and Tito on the mosey to warmup to make it ten. Early #mumblechatter — Where is Reluctant Yankee??

    The Thang:  Mosey out and around to LU front lawn for warmup.

    SSH x 30 in cadence followed by Burpee Broad Jump out to TD Jesus and back.  Plank and wait for the six.

    Mosey through campus to Wolfpack Hill.  Run all the way up w/ back wards run on the inclines.  At the top more #mumblechatter — where is Amnesty? He was with us and now he’s gone.  Hawgcycle took off to retrace our steps and check in with Splash who peeled off for a moop. and, we continued…

    YHC scrawled out the list of exercises on a column w/ sidewalk chalk.  Pair up 1’s and 2’s.  1’s run down the stairs and back while 2’s perform as many of the designated exercise as possible.  They were: Plank Jacks, LBCs, Imp. Walkers, LBCs, Burpees, LBCs.  Splash and Hawg both returned for the set, but no Amnesty.

    Mosey to Wolfpack Mountain for a Merkin Ladder up the first incline. Run to the top and do 1 Merkin, run down and touch the line.  Rinse and repeat up to 7.  YHC warned of #suddenchange in the event we encountered a vehicle on the ramp but, not today…

    Mosey back to front of the park for a Plank Off.  All PAX assume the regular plank position.  For roughly 4 minutes, hold the plank.  If you fall out, begin LBCs until time.

    Over to the flag for COT w/ shoutout and some food for thought by Rev

    Moleskin:  It was great to see 10 men out here on a Friday morning getting better and pushing themselves and each other.  It was disappointing that we lost Amnesty, but I just heard from him and all is well.  Hamstring acted up and he hung out and waited for Splash for a minute and bailed.  From now on let’s make sure we have a better handle on the six and make sure to notify the front of the group if we need to plank up and wait or address an issue.  I take full responsibility for this.  Cobains to the PAX.

    It felt like more, but we only ran 1.7 miles today.  Lots of stairs and hills though.  That should feel good by tomorrow.

    Thanks to Rev for sharing some insight with us about listening to others.  It’s important for us all to take the time to really hear what people are telling us whether it’s verbally or through body language, so that we are able to tune in and help each other when necessary.

    TClaps to Rev, Sweeper, Splash and Blue dog for flying through the stairway exercise session and Chaka for pushing it.

    TClaps to Tito, Rev and Blue Dog for hanging tough during the Plank Off.

    TClaps to the PAX for a great turnout.  We all got better today.  #ironsharpensiron

    Storyland 07:00 Saturday w/ Chaka Khan(VQ) and Hawgcycle

    Rock City(Pontiff) Monday 05:30 w/ Hawgcycle

    Birdcage Wednesday 05:30

    The Rouge Orleans Ultra Relay is February 14-15.  We need a team of 6.  We have a possible 4 so far. Check it out here http://www.therougeorleans.com/ and let me know if you’re interested. flatheadgm@hotmail.com

    Good Times!

    Roots

     

     

  • Who steals a freakin’ flag?!

    Pre Thang
    6 Men gathered in the less-than-gloom of a beautiful winter morning to meet up with 2-20lb sand bags to carry throughout the entirety of this workout.
    The Thang
    Jog to lawn in front of NOMA
    COP
    SSH x 25
    ‘Merkin x 10
    Low Slow Squats x 15
    Jog to Carrolton (almost) and U Turn to lake side of the driveway
    Lunges for 20yds
    Wrestler Walks for 20yds
    Jog to NOMA steps
    Box jump bottom set of stairs
    Do 2 Burpees
    Jog up top stairs
    Do 1 Burpee
    Repeat x 10
    Jog around lake
    Stop randomly
    Burpee broad jump 20yds
    Bear crawl back
    repeat x4
    Jog to the school
    Sprint to outdoor gym
    Hand off Q to Reveille
    Everyone pairs up and trades off with their partner.
    One man does LBC’s until partner does 10 pike push ups.
    One man does Freddie Mercuries until partner does 10 pull-ups.
    One partner does bar knee raises until partner does 10 parallel bar dips.
    Mosey to frolf course.
    Run to 5 less than random tee markers.
    Do the amount of push ups as the number hole you come across.
    Mosey to football field
    Line up in plank position
    While in plank line, pull weight bag across your body until the next man in line can reach it, do 5 push ups. Once the bag reaches the end of the line, pass it back, do 5 push ups. Repeat x 3.
    Circle Up
    Pass the bag around the circle while everyone stays in v-pose, feet and torso off the ground. After every round do 1 sit up without lowering feet to ground. Repeat x 10
    Mosey back to Flag
    Stop at palms on Great Lawn
    Lunge walk to second tree
    Reverse Lunge walk to third tree
    Lunk walk to fourth tree
    Mosey over to flag
    Discover flag missing
    Call Yankee on the cell to see if he took it with him when he bailed.
    Discover he did no such thing.
    Lose faith in humanity
    The Moleskine:
    Honestly, who steals an American Flag?!?!?!?
    Maybe it was the clipboard telling all the tomatoes what to do.
    TClaps to Pheidippides for pulling it out and making it all the way back to the flag! Without splashing merlot, for that matter.

  • Boo Boo Bear Crawlin’

    Pre-Thang
    A chilly 43 degrees.
    13 PAX in the gloom.  Started out as 12 but Chardonnay made it during the first COP after a brutal EH courtesy of RY yesterday.  Another good turnout for a Wednesday!
    Meet at the virtual flag for introductions (Warn of the long trek we are about to embark on.)
    Around the Park is approximately 1.8 miles (meh lets call it 2)
    The THANG:
    Mosey with butt kicks to the light posts across from the band stand near the track.
    Circle up
    SSHx30, Imperial Walkersx25, Mountain Climbersx20, Plank Jacksx20 (all I.C.)
    Recover
    Line up at the far light post while facing the band stand
    Bear crawl to next lamp, Sprint to lamp nearest the bandstand and back x2 (Don’t work out legs heavily the day before you plan to sprint… YHC fell on the first sprint.)
    Mosey back to track (Hawgcycle watch out for bikes) and along for 1/3 mile while incorporating karaokes and indian run
    Circle-up
    Low slow squatsx20, regular squatsx20, LBCx30 (all I.C.)
    Mosey for 1/3 mile to the benches near the fountain across from LoYOLOla. Full speed ahead for the sprinters.
    Dipsx20, Derkinsx15, Imerkinsx10 (all I.C.)
    Mosey back to track and along incorporating Indian Run for 1/2 mile
    Circle-up
    Russian Death Twistx15, Proper Freddy Mercury (AKA Bicycle crunch AKA Russian Freddy Mercury)x20, Dollyx20 (all I.C.)
    Recover
    Mosey for 1/2 mile to SE corner of park near (AKA are usual favorite starting point) while stopping and partially planking on the way to keep pace with the 6th.
    Circle-up at the “usual spot”
    Wife Pleasersx20, #noeyecontactallowed
    Single leg cross Jumps (each leg)x15
    Quick Mosey back to virtual flag to finish up the 1.8 mile adventure.
    Plank and wait for 6
    with six minutes left
    line up at light post near virtual flag.
    boo boo bear crawls to next nearest light post with injured left leg
    boo boo bear crawls back to original post with injured right leg
    high step to Oak Tree about 40 yards away.
    line up and sprint back to the virtual flag for a mini plank sess.
    standard plank with Roots counting down from 20 (According to roots 3sec = 1 count)
    drop down immediately (no rest) to elbow planks with Chard counting us down from 20 (at a more reasonable pace of 1.5sec = 1 count)
    COT lead by YHC
    Roots informed us that we got in 2.25 miles total during the workout.  Not bad for a 45 min workout.
    Announcements:
    Baton Rouge – NOLA relay race with Roots the Saturday night of Endymion for any of the guys interested.
    Friday with Roots at Wolfpack Mtn 530AM
    Saturday with Chaka Khan’s VQ (Hawg will finish) @ Storyland 7AM
    Monday with Hawgcycle at Pontiff/RockCity 530AM
    Wednesday with Sweeper at Audubon/Birdcage

  • Virtual Reality

    6 PAX gathered at Pontiff Playground in the foggy Ole’ Metairie gloom for a kickstart to the week.  We had to plant a virtual flag today after the shenanigans at City Park on Saturday.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH x 39; Imperial Walkers x 40; Good Mornings x 15
    • Select your rock and Mosey to the flag football field
    • Rock COP: Several sets of Upright Row, Shoulder Presses, and Squats all IC and of varying reps.  We totaled 50 IC Counts (100 reps) of each exercise.
    • Run the loop around the park (1 mile)
    • Upon returning from the run start in with several more sets of Upright Row, Shoulder Press, and Squats OYO. Trying to get in 100 reps of each.
    • Return rock to the rock pile
    • Mosey back to the virtual flag. We arrived in time to finish with 45 seconds of elbow plankin’

    Moleskin

    Today’s workout was inspired by the Cross Fit workout known as the Murph.  It was inverted and extremely modified.  YHC has a long way to go, but maybe one day we will do an actual or at least a slick Murph at one of the NOLA AOs.  If you have time, you may want to check out the Wikipedia page of Lt. Michael Murphy.  It is a humbling read.  There is also a book and a movie about the Operation where he lost his life.  http://en.wikipedia.org/wiki/Michael_P._Murphy

    • T-claps to RY for pushing YHC on the 1 mile run, to Rev for selecting Gibraltar, and to Amnesty for sharing the load of Gibraltar.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Blue Dog
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – Come out and support Chaka in his VQ
    • Let Roots know if you are interested in the Rouge-Orleans Ultra Relay http://www.therougeorleans.com/

  • Running 7-11’s

    Pre Thang:  YHC planted the #shovelflag at 05:20 and went for a quick warmup run only to return at 05:28 and find still no PAX…  Sweeper and Bad Moon finally trotted up and in the next minute four more came in hot and we took off in the 42 degree gloom, seven strong!

    The Thang:  Mosey out and around to TU lawn for warmup: Plank Jacks x 30 IC, LBCs x 30 IC, Burpin Merk Jumps x 10 OYO=Burpee+1 Merkin and Broad Jump, repeat and add 1 Merkin each rep up to 10.

    Mosey to DC Quad Benches:  Incline Merkins x 15, Step ups x 15, Derkins x 12, Step ups x 15, Dips x 15 all in cadence.

    Mosey to #wolfpackmountain and Indian Run all the way up. After a 20 count breather, mosey to top of first ramp for 11’s.  Start w/ 1 Plank Walk and run 75 yds. down and do 10 Squats, then back up the ramp for 2 Plank Walks and back down for 9 Squats, keep on truckin’ until reversed @ 1 Squat and 10 Plank Walks.

    Quick mosey back to the flag and… done w/ 3 minutes “extra credit” in the bag.  Cobains!

    COT w/ shout out by YHC

    Moleskin:

    Excellent work by Sweeper and Hawgcycle who really pushed the pace on the 11’s.  Pretty sure Sweeper lapped us at least twice and hung in for extra credit until the PAX caught up and Hawg had us by a lap for sure.  #strong

    Amnesty hung tough on his second post back from IR.  Nice work!

    Good to have Hawgcycle back after his injury. He has recovered and is ready to Q!

    RY and Bad Moon put on a tough show, as usual!

    TClaps to Tito for making two posts this week during his post holiday cleanse! Hope you get to have a beer tonight!

    TClaps to the PAX for a great workout today.  FYI, we covered 2.86 miles running.  I knew this krewe could handle it.

    Announcements:

    Storyland @ 07:00 Saturday w/ Rev OR Hawgcycle and RY as Q’s(Info was conflicting at press time… but there will be at least one Q.)

    Rock City(Pontiff) @ 05:30 Monday w/ Hawgcycle

    Birdcage(Audubon) @ 05:30 Wednesday w/ Blue Dog

    Wolfpack Mountain(Audubon) @ 05:30 Friday w/ Roots

    Step up and Q.  None of us own these AO’s.  We are happy to follow your lead.  There are some simple steps and guidelines which I’m happy to provide via e-mail and or go over in person any time.  If you are ready, email me — flatheadgm@hotmail.com

    EH a friend, relative or coworker to come give this a shot.  If 05:30 is too early, try for Saturday at 07:00.  This is too great of an opportunity to let people pass up.  plus, it’s FREE!!

    Good Times!

    Roots

     

     

     

     

  • Lucky 13

    13 Men met in the GLOOM!  13 is one of the largest groups we have had yet and we were missing some regulars so that is very exciting!  My lucky number has always been 13 instead of the normal 7 so I took it as a good omen.

    Pre-thang – Zombie and Colonel texted and bailed the night before — so at least it was premeditated SMART-sacking. Colonel it was a crisp 48 degrees not 25-yes I just publicly called you out for being afraid of cold.   Zombie you are excused b/c you had to work.  Pulled up and there were several cars.  Blue Dog was certainly rocking out at Spinal Tap-esque 11 pre-post.  I strong armed Blue Dog yesterday via email to get him out there which was unnecessary since Blue Dog is all in.  First man out of a car was my FNG – All Practice.  I was shocked yet happy to see AP join us since he texted me that he was at a 51% possible show up – on Tuesday afternoon.  Thanks to his little girl for waking him up at 330AM and giving me the assist I needed to get him out of bed.  He was a 2 month EH and it finally paid off.  I think he liked it enough to come back!  Then Sweeper showed up.  I love it when a guy posts who hasn’t posted in a few weeks comes back = his Kotter!   Sweeper it is great to get you back in the crew or is it krewe?  Then a bunch of dudes poured out of their cars and we got to the thang.

    A thought about today –

    I tried to do something different today.  The loop at Audubon is 1.7 miles.  We have always run to the Fly or the Levees.  Today I wanted to see if we could do 5 pearls/COPs and complete a loop in our 45 min workout.  News to all – we can do it – and we got in 6 COPs although two were abbreviated.  This new loop will happen again but we will continue to mix things up on Wednesday.  If it was too much running for you – don’t panic – we will be back to bear crawling levees and doing Wile E Coyotes next time.  Also the more you do it, the better you get!  Today we decided to get better.

    The Thang –

    Mosey to Oak Alley

    To each light-pole – Lunges, Side hops, Bear Crawl, Boo boo bear crawl – right leg, Boo boo bear crawl – left leg, and jog

    Mosey to the track/path at Audubon.  Run 1/4 mile.

    COP #1 – SSH x 25, Mountain Climbers x 20, Slow Squats x 25, LBCs x 20

    Run 1/4 mile

    COP # 2 – Jack Webb to 10

    Run 1/2 mile

    COP #3 – A mini circle – Peter Parkers / Parker Peters x 15

    Run 1/4 mile

    COP #4 – At the benches by the fountain- Dips x 20, One leg squats left x 15 and right x 15.

    Run 1/4 mile

    COP #5 – LB Twist x 20,  Penguins x 20, Hello Dolly x 20

    Run 1/4 mile

    COP #6 – Regular Squats x 30, Wife Pleasers x20

    Run to the flag at a pace that pushes yourself.

    Plank o rama at the flag—Regular 45 secs, Southern Gent 45 secs, Yankee Aggressor 45 secs and elbow plank 10 secs ( I shut it down – at time – in hindsight I will push this to the full 45 secs next time)  Also sorry to Amnesty who wants to add 5 secs every plank o rama – we were at 50 secs last time so today should have been 55 secs.  Next time!

    COT – Shout Out by YHC.  Lets be grateful for our blessings.  Lets make an effort to be forces of positivity in our homes and workplaces.

    It was fun to Q this AM (It is always fun!).  I’m glad we made the complete loop around Audubon, it will be nice to have that in our bag of tricks.  I was pretty psyched to have a 13 PAX.  I love all of the different fitness levels and all of us out there working together to get fit and bond.  I hope that everyone will continue to EH some friends and keep growing F3 NOLA.  If we had 13 guys every workout that would be an excellent goal – it definitely pushed me a little harder today.  Remember that we are open to everyone of all fitness levels so bring them out to join us in the gloom.

    Tclaps to Sweeper for coming back and joining us!  Your Kotter was well played.

    Tclaps to all the guys who pushed themselves harder this AM

    Tclaps to Blue Dog for stepping up to Q next Wednesday.

    Tclaps to All Practice for finishing his 1st F3 workout

    Tclaps to the guys who stayed for some pull-ups extra credit

    Announcements:

    Friday with Roots at Wolfpack Mtn/ St Charles entrance to Audubon at 530AM

    Saturday with Rev at City Park @ Storyland 7AM

    Monday with Hawgcycle at Pontiff 530AM

    Wednesday with Blue Dog at Birdcage/Audubon-Magazine 530AM

     

     

     

  • Me and this rock, we’re going places

    Pre Thang

    4 grown dang men left the warmth of the fartsack to post in surprisingly cold Weather.

    The thang

    COP

    Plank jacks x 15

    SSH x 25

    Murkin x 10

    Wife pleasers x 12

     

    Pick up a rock, return to football field

     

    11s at lines

    10 squat presses, run 10 yards

    1 burpee  run back to goal line

    9 squat presses, run 20 yards

    2 burpees, run back to goal line

    8 squat presses, run 30 yards

    3 burpees, run back to goal line

    Continue until 1 squat press and 10 burpees at 100 yards

     

     

    Take the rock to the base ball field

    6 minutes of Mary

    Penguins x 12

    Lbc x 20

    Jane Fonda x 12

    Jane Fonda x 12

    Flutters x 20

    Scissors x 15

     

    Mosey to bathroom

    Wall sits and chest presses

    Sit in squat position against wall with rock in lap. At command of the Q, chest press the rock 4 times and recover. Repeat 5x.

     

    Mosey

     

    COP

    Shoulder Press x 10

    Rock Curl x 10

    Return your rock to the pile, return to the flag.

    Moleskine:

    Tclaps to Hawgcycle for slicing his finger to give me the opportunity to q this AO.

  • Surprised we didn’t see any bangers and mash on the ground.

    Pre Thang

    4 Grown dang men gathered in the sunny haze of 7am for a workout that promised to be soaking wet, thanks to a solid downpour the prior evening.

    The Thang

    Mosey half way into the great lawn
    Lunges to the next tree
    Backward lunges to the next tree
    Lunges to the next tree
    Mosey toward Tad Ghormley stadium

    COP
    SSH x 25
    Crossfit Pushups x 12
    LSS x 15
    Mountain Climbers x 15
    Side Lunges x 16 (8 each leg)
    Mosey around stadium toward practice field

    Stop at a bench for some step-ups x 12
    Continue on to practice field

    Football Chomps (taken from Bounty Hunters regimen of pain)
    On Q’s command, the pax assumes plank position. On “Chomp,” the men begin to move feet up and down while maintaining plank. At Q’s shout “Left,” the pax drop and roll to the left, tap right elbow on the ground, roll back over and return to chomping feet. On Q’s shout “Right,” the pax drop and roll to the right, tap left elbow on ground, roll back over, and return to chomping. On the Q’s command “GO,” the pax get up and sprint to center field.

    Recover x 10

    Repeat to original position.

    At this time, our faithful Reluctant yankee emerges from his trusty carriage, having apparently snoozed once (or twice) too many.

    Burpee suicides
    Run to center field, do 10 burpees
    Run back to starting point
    Run to opposite penalty box, do 5 burpees
    Run back to starting point
    Run to center field, do 10 burpees
    Plank up, wait for the 6

    Mosey over to bleachers
    Australian push ups (rows) x 10

    Hand over Q to RY

    Mosey to track, get ready for the Dirty McDeuce

    Mountain climber x 15
    LSS x 13
    LBC x 20
    1 lap around track OYO

    Squats x 16
    Peter Parkers x 12
    Carolina Dry Docks x 12
    1 lap around track OYO

    Sumo Squats x 12
    Parker Peters x 12
    Putins x 10
    Mosey around track, sprint final 100

    Mosey back around stadium, towards great lawn
    Stop at play ground, monkey bars on your own, have fun

    Mosey back to Flag

    Moleskine

    Tclaps to  Chaka for the shoutout, may we all remember to not only be grateful for the good things in our life, but to embrace and celebrate those things.

    Great to be part of Keyman’s Kotter! ‘Tis quite an honor to put in work next to the originator of the Wile E Coyote.

    Grace extended to Reluctant Yankee for the snooze.

    Announcements

    Jackson Day Race tomorrow, 1/4/15.
    Monday at Pontiff, 5:30, Rev. Q
    Wednesday at the Birdcage, 5:30. RY Q’ing
    Friday at entrance to Audubon Park, Roots as Q

    As always, YHC was honored to put in work alongside men like yourselves.

    Reveille