F3 New Orleans

Tag: Abacus

  • 21 – Blackjack Baby!

    So I googled “blackjack quotes” and the following was the first one that appeared.

    “I like to play Blackjack. I am not addicted to gambling. I am addicted to sitting in a semi circle. ” Modify as needed – “I like the count-off and name-o-rama and intentions. I am not addicted to F3. I am addicted to the COT and standing in a circle.”

    The Lakeview clown car pulled up to the front of the museum with just a few minutes to spare this morning. After a quick disclaimer, the PAX moseyed for a warm-up run around the Museum and settled back on the grass in front of the lake for warm-ups as follows:

    SSH x 21, Windmills x 21, Peter Parkers x 21, Nolan Ryan x 21 (R & L), Merkins x 21 (this was input from youngest son last night when planning Q) and finish warm-up with some self love for one minute.

    Thang 1 – searched the F3 lexicon last night and stumbled across the “Blackjack” – we moseyed back to the area by the Muscleship flag, look up and see the Mothership PAX approaching/crossing the railroad tracks – like a scene from West Side Story, Romeo & Juliet, or possibly Revenge of the Nerds, a battle seemed imminent. Some mumblechatter ensued between the PAX and the Mothership PAX proceed to greet us with monkey humpers, but the Muscleship PAX cannot be distracted and remained focused on the beatdown and the F3 task at hand. Blackjacks – similar to 11’s, but better – ie. 21’s. Start with one Merkin, run three trees, then 20 LBC’s. Continue 21’s until 20 merkins and 1 LBC. The PAX powered through the end for the last 20 merkins. Apologies to Chips for not providing clearer instructions to the PAX. You may have done a few more LBC’s but your abs will be thanking you tomorrow.

    Thang 2 – continuing with the “21” theme we moseyed to the neutral ground in front of NOMA and lined up in single file line facing the museum for some 21’s. SSH x 5 in cadence. SSH 6-21 done in silence and PAX to stop at 21. Abacus, the Q, lost count and did one too many. No penalty burpees.

    Thang 3 – son Joel suggested toe-taps, aka Rocky Balboa’s. So the PAX did 100 Rocky Balboa’s on neutral ground by NOMA. 20 second rest then another 100 Rocky Balboa’s.

    Thang 4 – sensing the PAX shoulders were still steaming from the 21’s, we altered the Q’s plan and moseyed to the deck in front of the lake by NOMA. Time for some leg work. “Aiken legs” done in succession with no rest – Squats x 21, Lunges x 21, Box jumps/step-ups x 21, and Monkey Humpers x 21. 20 count recovery. Rinse and repeat a second time. The Q did not want the legs to miss out on the work-out.

    Thang 5 – short mosey back to the flag for the “Bear Crawl Ring of Fire” – circle up near flag and bear crawl in counter-clockwise motion. Upon direction from Q, stop and do 10 merkins. Resume bear crawl again. 10 additional merkins. Close out the last few minutes with some flutter kicks x 21 and warrior one stretch poses.

    Circle-up for count-off, name-o-rama, announcements, and intentions. Thanks to Kenner-Brah for reminding the 10 PAX of the importance of thankfulness and gratitude. Well said. Weather was perfect this morning, with sunrise over the lake by NOMA, slight breeze. Soon enough we will be working out in the “dog days” of summer. Thankful for the support and opportunity to lead the PAX this morning.

  • Better late than never Backblast – we put the “Ab” in Abacus

    YHC enjoyed the Easter weekend with Friends and Family and was a bit tardy with this backblast. Well off we go. YHC wanted the workout to focus on our “ABS”. Also wanted to focus on some pull-ups as I don’t think we do these often enough.

    On to the warmup as follows: (probably off a bit on some of the counts)

    Windmills x 15, Grassgrabbers x 15, Self love – arm stretch (ode to Hawgcycle) (this brought some mumble chatter from the PAX), SSH x 15, Peter Parkers x 15, Nolan Ryan x 15 each side, Low slow squats x 15

    Grab a rock and mosey to the playground – on top of the wood chips.

    THANG 1 – YHC wanted a new exercise combo so we did a Febreeze – 2 Big Boy sit-ups then 10 air presses. Increase sit-ups by one and air presses by 10 until the last round we did 9 Big Boy sit-ups and 100 air presses. Somewhere along the way we lost count but finished strong.

    THANG 2 – YHC continues with the Ab theme – each PAX does 10 pull-ups. While waiting for the pull up bars, all other PAX are doing flutter kicks on your own.

    THANG 3 – Bench presses 5 count followed by 10 LBC’s. Increase bench press by 5 and LBC’s by 10 until we did 25 presses and 50 LBC’s.

    THANG 4 – repeat of thang 2 – more pull ups and flutter kicks.

    THANG 5 – random exercise – 100 monkey humpers

    THANG 6 – bench presses with rock, combined with more flutter kicks

    Bring rocks back to the pile – close it out with some Yoga type stretches with guidance from Triple Shift. I think we each did about 892 flutter kicks. COT, name-a-roma – FNG Prodigal Son, and closing prayer from War Eagle. Impromptu coffeteria due to Easter holiday for some fellowship was a great way to end the morning.

    Thanks again to all – SYITG.

  • Coupon H8

    YHC is nothing if not not creative. After employing the pax at Popeyes a couple weeks back to transport coupons back to the flag, and noticing how little fun we all had doing it, the idea of a coupon run was born. Luckily, I overbought pavers a while back for a backyard project, and not wanting to do the walk of shame to return some pavers that each cost about 50 cents, we now have some “square running coupons”. They shall be referred to as the SRC’s henceforth, and they will always have been bought for the good of the F3 Nola pax, not my much smaller than expected backyard project.

    Warmup

    • Mosey to the center of the intersection with some high knees and butt kicks
    • SSHx20
    • Arm circlesx20
    • Parker Peterx20
    • Hold for planking on each hand
    • Open the gate, close the gate
    • LSSx10

    Station 1

    An abbreviated H8 with the SRC’s. Grab 1 in each hand, run to the top of the levee, deposit them, bear crawl across, run down to the bottom, straight back up, bear crawl across, retrieve SRC’s, down to the bottom at Lakeshore Drive for 5 Manmakers w/ the coupons. X 4.

    A few Pax completed 5 and even got in some Bernie Sanders while they waited for the slow guys, i.e., YHC to complete their 4th.

    Station 2

    Indian Run to the end of the levee on the concrete, where we got in a bit of Mary.

    • Crab Cakes x20
    • Absolution x10 (pretty sure I messed this one up again – going to need another demonstration the count, Triple Shift)

    Mosey down the levee and back to the flag, led by our FNG, Chips. Chips was EH’d by Hokie Pokey, and he put in a hell of an effort for his first workout. I saw he posted the next day at The Uptowner as well, so if you have not met him yet, you’ll probably see him soon. He’s a great addition to F3 Nola.

    We also bid farewell to Cowbell, who is going to the Northshore. Our loss, their gain. Cowbell is a quiet leader who pushes hard and helps those around him. Hopefully we’ll SYITG from time to time.

    Thanks for having me. I see the next month is covered, but we have been having some difficulty filling Q’s for Okwata. This is the best time to sign up for Okwata, as the days get longer, and we get absolutely beautiful sunrises over the lake. Show up for an Okwata or two when you can, and then sign up to lead one. With so many options for exercises, it’s truly one of the great AO’s we have. – Kuch

  • A Track so Soft you can run in Mandals

    While this title refers to everywhere if you happen to be Hawg, most of us resort to our carefully fitted and selected-for-foot-type running shoes. However, we could all borrow a page from Hawg’s book (maybe minus all the straps) and run barefoot on the track at Lafreniere. It’s some kind of composite rubber wizardry that feels both springy and cushioned at the same time, never leaving my knees hurting the next day.

    The other great thing about Popeyes is the dedication of Rev Sox. Most of us post, Q from time to time, and make a comment on the mumblechatter every once in a while. Rev has done everything in his power to get a great AO going out in the depths of Metairie, first manning a workout that regularly averaged only a few attendees, and ultimately moving it a bit closer in to an even better location, never giving up on it. This has already paid dividends in forcing some newer guys to step up, and drawing some new blood from that area. So T-claps to Rev Sox for a job well done. Repay his service by making your way out to this AO every once in a while, and I doubt you will be disappointed.

    The Workout

    Speaking of disappointment, I’m sure the PAX was less than thrilled when 5:30 struck, and YHC was nowhere to be found. The LV clown car was moving a little slower than usual this morning, and we had a few coupons to place, so we pulled up at 5:31 sharp, and the PAX, to its credit, had already moseyed and was doing some SSH, where we joined in for:

    • SSHx25
    • Arm Circles forward and back
    • Hill Billies
    • Peter Parker / Parker Peter

    Next, YHC asked for directions for the easiest path to the workout area where the coupons awaited. Helpful locals Boo Boo and Pai Gow showed us the way and off we set on a brisk mosey to the workout area for the thang:

    6 Stations, Rotating

    • Absolution x10 (timer – I messed these up a bit and excluded the plank jack when down on elbows. My mistake). Everything else, AMRAP
    • Arnold Press with pavers, drop set
    • Turkish Get-ups w/ 5 lb dumbells
    • Straight legged deadlift w/ 10 lb kettlebells (bought a couple of these – if anyone ever wants to use them, I can bring them)
    • Kettlebell swings with cinder blocks
    • Hang from pull-up bar as long as possible.

    PAX was encouraged not to cheat yourself. Get every rep. Don’t do 9.5. Don’t lose form. Don’t cut corners. Don’t be afraid to take as long as necessary to complete an exercise. Inspiration: I read this post yesterday, and it made me rethink some of my recent workouts – did I do all 60 burpees yesterday, or did I accept 57 or 58? Do I always do every merkin, or am I afraid of everyone finishing before me? Great read:
    https://m.facebook.com/story.php?story_fbid=683278642142599&id=100013814083617

    After that, we sprinted across the field and bear crawled back, where High Rise took over:

    • Wife pleasers w/ legs on bench x15
    • Single leg wife pleasers w/ legs on bench x10 each leg
    • W’s x20

    I’d promised High Rise more time, but had also underestimated the time it would take to get back to the flag. Plus, this time we had coupons. So we finished up with a 5-minute coupon run to the flag, where we all learned that it actually kinda sucks to run with a cinder block. Good to know for future reference. We also left some pavers behind with Rev Sox, so Popeyes now has some coupons.

    Some brief announcements, notably, the 5K run at the Belle Chasse base this weekend, and Rev prayed us out. Come be a part of the great thing we’ve got going at this AO. – Kuch

  • Lone Rangers Need Not Apply

    teamwork (noun): work done by several associates with each doing a part but all subordinating personal prominence to the efficiency of the whole.

    Seven men showed up eager to build some muscle on Saturday.  YHC surfed the F3 site the day before for some fresh ideas and felt some sort of theme for the morning might help engage the PAX and keep the workout from being too blah, which YHC is occasionally guilty of when not adequately preparing a game plan.  After kicking around a few options, none of which could top The Hamilton throwdown, YHC decided on a refresher of the teamwork concept that helps fuel the impact of F3 and other group/partner workouts.  We may all get numb to hearing about “pushing each other” or “iron sharpens iron” so the plan for the day would strive to hone in on why team building, team leadership, and working as a team are all proven ingredients for success.  The other, “hidden” agenda for the morning included trying to squeeze in as much sweat provoking stuff to help burn off all the bacon and beer that several of us indulged on the week before at HFTC.  After the disclaimer, reading of the teamwork definition from Merriam-Webster, and a rundown of what would be in store, some of which may seem corny but “bear with me”, here’s what we did:

    Warmup – Short Capri Lap down Lelong Dr with some butt kicks, backpedaling, bear crawling, and high knees to get the juices flowing.  Then a COP on the Museum steps where YHC shared some Google findings….T-E-A-M….Together Everyone Achieves More…so we got loose with some T-E-A-M exercises, Travoltas, Elbow Plank w/leg lifts, Arm Circles, and Mountain Climbers.  Before departing for our next stop, YHC asked the PAX to start thinking of one person who stands out to them as an inspirational leader and we’d discuss more once at the next stop.   

    Thang #1 – Mosey towards the block pile with a pit stop half way for planking to wait for the six followed by merkins on the curb.  From here, we continued with a mosey to the green building, aka train shed, for the Da Parish Special aka “Get To Know Your PAX Wall Sit” while discussing some admirable leaders…cause every good team tends to have a good leader.  Piranha started us off and set the bar high with a lengthy yet awesome explanation of his pic.  From there we all had to up our game and give more than 3-4 words answers.  YHC can’t recall all of the names mentioned but does remember George Washington, Mother Theresa?, Mark Twain?, Coach Ed Orgeron, Yoda?, and a boss at work.  This took a while but was well time spent….YHC caught a whiff of piss and vinegar after from some of the PAX.

    Thang #2 – Short Mosey to the block pile to heckle The Mothership PAX and grab a coupon.  We lined up along the prison bars aka Tool Wall for our next circuit.  YHC found the Diego circuit on the F3 site and thought it would be a good partner workout since helps push each other and keeps PAX accountable.  Diego is like Dora, but tougher and longer.  YHC warned this would take a while but assured the PAX it would be worth it.  We did these one round at a time, planking for the six, and opted to mix it up by going “swinger style” with new partner each circuit in an effort to further mesh the team.
    Round One – 100 Merkins w/PAX #2 running to other prison bars for calf raises x20

    Round Two – 150 Overhead Block Press w/PAX #2 running for hip slappers x20

    Round Three – 200 LBC w/PAX #2 running for monkey humpers x20

    …breather and corny motivational quote from Google, “All progress takes place outside of your comfort zone” 

    Round Four – 250 Block Curls w/PAX #2 running for calf raises x20

    Round Five – 300 Squats w/ or w/o block w/PAX #2 running for hip slappers x20

    Note – proud to say the PAX dug deep and pushed through this, helping other PAX finish as needed.  Some good joking and F2 was in the air throughout.  Some motivational phrases were attempted in a Coach O voice but might have lacked the firepower he packs.  

    No time left for the last few things on the weinke so after depositing the blocks, we headed back to the flag.  One last quote found on the interwebs, “If you want to lift yourself up, lift up someone else” – Booker T. Washington

    COT to seal the deal.  The Muscleship needs some Q’s in coming weeks so if you’re reading this, please consider stepping up.  T-claps to the PAX for posting and pushing each other to get stronger.  It’s always an honor to lead. 

    Tool   

  • My 45 minute birthday party

    Party of 16 was ready to celebrate my birthday one day late.

    Gave the necessary disclaimer and off we went.

    Mosey around the fountain and circle up in the grassy area for:

    COP #1: Warm Up

    31 X SSH

    31 X IW

    31 X PP

    15 X JLO

    15 X LSS

    15 X Windmill

    Mosey down to the lakefront to get a little mid post Mary in:

    5 X LBC at Lightpost 1 increasing reps by 5

    continue until reps = 40

    Mosey further down the lakefront to a parking lot between the shelter and levee for:

    7 of Diamonds- pax split up into 4 groups, 2 on top of the levee, 2 in the parking lot- to make a diamond, or rectangle, or square….

    Perform each exercise, rotate, and increase next exercise by 7 reps.

    7 X Burpees

    14 X Flutter Kicks

    21 X Merkins

    28 X Can’t Remembers

    35 X Squats

    28 X Can’t Remembers

    21 X Merkins

    14 X Flutter Kicks

    7 X Burpees

    Mosey to a grassy area for:

    COP #2: Jack Webb

    1-10 Merks with 2-20 Air presses

    Time to head back to the flag, we moseyed along the lakefront with 2 sudden change stops of 5 X Burpees OYO.

    COP #3: Mary & Light Stretching

    31 X American Hammer

    31 X Crunchy Frog (crowd pleaser)

    Mosey across the street to the flag

    Countoff, Name-o-rama, announcements, intentions, and prayer

    Welcome El Capitan!

    Thanks for letting me lead again,

    Cowbell


  • Take Me Out To The Ballgame

    YHC was honored to perform my VQ at The Foundry today. Thankfully rain has held off for several days as I was concerned about possibly ruining the grass for the exercises I had planned. I had been bouncing some ideas around in my head and reviewed the entire Exicon to get some good ideas. Despite their absence from the Lakeview Clown Car today, Tclaps to Kuch (sickness) and YaMomAnEm (out of town) for providing suggestions, guidance, and allowing me to bounce ideas off of them. The remaining members of the LCC, Half Nelson and Abacus, happily joined along for what was hopefully going to be an entertaining workout.

    15 PAX gathered in the gloom today at the usual spot in Roosevelt Mall and after what could’ve been the shortest disclaimer I recall we mosey’d over to the track.

    THE WARM UP – all in cadence

    • SSH x 27
    • Windmills x 9
    • Peter Parkers x 9
    • Parker Peters x 9
    • Wife pleasers x 9
    • Left single leg wife pleasers x 9
    • Right single leg wife pleasers x 9

    Next we performed a “Cleveland Indians” run. Due to the size of the PAX (thankfully it was an even number) I opted to split into 2 groups as we ran towards NOMA then promptly continued the loop and headed back towards Falcon Field. Along the way the running group I was a part of realized the other group had dwindled from the initial 8 members down to 5. Some comments were made as we realized we were not following the motto of “No Man Left Behind.” Those PAX members who had already reached Falcon Field promptly decided to sweep the 6 and complete the run.

    Thanks to the Exicon I was able to determine what would be meat of our workout today. Since I am a baseball lover I thought “Field of Dreams” would be a great way to include a little bit of everything. After splitting inot 4 teams of 4 men instructions were spelled out.

    • Home plate group perform 18 burpees and would be our counter.
    • While group at home plate performed burpees, first base group performed squats, second base group performed merkins, and third base group performed LBCs. All of these groups would perform AMRAP.
    • Once home plate group completed 18 burpees they would “Chicago Cub” crawl to first base. At that time first base group would “Chicago Cub” crawl to second base, etc. until all 4 groups had completed all 4 stations.

    After a small amount of confusion on when to crawl, the PAX quickly understood the rules of the exercise upon my second attempt and completed without incident and most importantly without injury.

    After a 20 count from War Eagle we moved on to a timed team competition. PAX was again split into 2 groups. Group 1 lined up at home plate to run the bases. The first participant would take off and upon reaching second base would yell for the next runner to go until all members had hit all 4 bases. While Group 1 ran, Group 2 headed to left field for some walking lunges until Group 1 had finished. We then swapped and while Group 2 ran the bases Group 1 performed an exercise which looked like more LBCs. I realized afterwards I did not actually instruct this group on what to do while Group 2 ran the bases so they thankfully took it upon themselves to lead each other.

    Finish times:

    • Group 1: 1 min, 32 sec
    • Group 2: 1 min, 23 sec

    Since Group 1 had lost in admirable fashion they performed a penalty run along the warning track with a stop in center field for 9 burpees. Group 2 headed to the left field line for some celebratory Nolan Ryan’s. 9 reps on each side were performed in cadence followed by a plank and wait until Group 1 returned. Cowbell requested group to plank on elbows so his request was granted.

    With the PAX whole again we completed the workout at Falcon Field with 27 “Los Angeles” Sweat Angels. Mosey back to flag (or at least where flag typically is located.)

    COT – countarama, namearama, intentions both spoken and unspoken, and prayers of thanks.

    Thanks to everyone for allowing me to Q today and try something out at the baseball field I had been wanting to mix in. Now that I have my VQ under my belt I look forward to future Q’s.

  • Time Flies When You’re Having Fun, But I’ll Be Back To Finish What I Started!

    YHC hasn’t been to the NOLA Foundry since the start of the Popeyes AO.  Smartly, Amnesty volunteered me to Q so I can give back to one of the AOs that helped me get started in F3.  It was nice to see PAX YHC hasn’t seen in a while and a good reminder of all the NOLA Foundry has to offer.  Consider hitting an AO you haven’t been to in a while or ever!

    WARMUP

    After giving the disclaimer, YHC led the PAX in what was considered an unorthodox direction.  Some of the PAX were confused with the change, but the concerns were quickly quelled as we moseyed a short distance for the following warm up IC: SSH x 21, IW x 20, Arm Circles x 20 (10 each direction), Grass Grabbers x 20, Plank Jacks x 20, and Abe Vigodas x 10.

    The Thang

    The PAX were divided by 1s and 2s on either side of the Roosevelt Mall for a Route 66 (War Eagle would be proud!). PAX 1 to the left for incline merkins adding one at each bench and PAX 2 to the right for dips using the same counting scheme, for a total of 12. Plank and wait at the end, then switch sides. Once each PAX had their turn on either side with both exercise, rinse and repeat using LSS and step-ups, but the step-ups were cut back to ten so the opposing PAX didn’t have wait too long.

    Being my second Q ever, I did not estimate time correctly and had what would amount to another beat down that was going to go unused. Not a problem, I will return to finish what I started! With approximately seven minutes to kill, we did the following Mary IC: Tin Snips x 20, LBCs x 25, Dying Cockroaches x 20, Peguins x 20 (as a reprieve to silence some of the mumbling), and J-Lo’s x 20 (in honor of Amnesty who has been down and out with a nasty lung infection). Returned the PAX to the flag exactly at 0615. I noted Smooth wasn’t winded nor sweating, so the mumbling about the Mary was unfounded and attempts were made to make Cowbell take the fall for the mumbling, but we know better!

    After a quick reminder from the PAX on the proper order to end a beat down (another attempt to be unorthodox), COUNTOFF, NAMERAMA, and COT. Prayers for the sick, injured, struggling, and private intentions, as well as gratitude for this group of men who work hard and motivate each other.

    Once again, it was an honor to lead and I’m thankful for your willingness to follow. I’ll be back soon as a PAX and to finish the beat down.

    12 strong at the NOLA Foundry

  • Don’t Lose Left Eye

    After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.

    We moseyed to the usual spot by the rocks for our warm-up COP.

    • SSH x 20 IC
    • IW x 20 IC
    • Windmills x 10 IC
    • Arm circles 10 forward 10 backwards IC
    • LSS x 20 IC
    • Mountain climbers x 20 IC.

    Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…

    • Shoulder press x 15 IC, sprint to the end zone and back.
    • Rock curls x 15 IC, sprint to the end zone and back.
    • Rock rows x 15 IC, sprint to the end zone and back.
    • Rock squats x 15 IC, sprint to the end zone and back.
    • By this time, Cowbell could see what was coming…
    • Shoulder press x 10 IC, sprint to the end zone and back.
    • Rock curls x 10 IC, sprint to the end zone and back.
    • Rock rows x 10 IC, sprint to the end zone and back.
    • Rock squats x 10 IC, sprint to the end zone and back.
    • Shoulder press x 5 IC, sprint to the end zone and back.
    • Rock curls x 5 IC, sprint to the end zone and back.
    • Rock rows x 5 IC, sprint to the end zone and back.
    • Rock squats x 5 IC, sprint to the end zone and back.

    Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.

    • Chest press x 20 IC
    • Flutter kicks with rock held high x 20 IC
    • Chest press x 20 IC
    • Hello dolly with rock held high x 20 IC

    Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.

    Circle up for some Mary.

    • LBCs x 20 IC
    • Box cutters x 20 IC
    • Dying cockroach x 20 IC
    • Penguins x 20 IC

    Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.

    Walleye

  • Maybe we should sit around & talk about our feelings

    It was chilly, rainy & dark when I got out of bed on Saturday morning, so I was dragging my feet a little to get dressed. On the Mumblechatter, Tool & Kimchi posted messages to get the PAX motivated to get out of bed & come post. While the LV fellas (Kuch, Half Nelson, Abacus & High Rise) & myself were clown carring to the AO, we bounced some workout ideas off of each other. One idea was to avoid the rain altogether & head strait to Navarre café so that the PAX could all drink coffee & share their respective feelings with one another in lieu of working out in the cold/rain. Once I saw Mahatma arrive at the workout, I knew this option would be a tough sell, so I proceeded to commence the beatdown.

    Warmup: We mosey’d to the pavilion by CBS; circled up, and then proceeded to do the following in cadence:

    • side straddle hops – 20
    • imperial squat walkers – 20
    • plank jacks – 20
    • high knees – 20

    Next, we split into 2 groups. Group 1 moved to 1 side of the pavilion, and group 2 moved to the other side:

    Group 1:

    • 10 inchworm burpees
    • 50 big boy sit ups
    • 100 seal jacks

    Group 2:

    • 10 regular burpees
    • 50 dips on the benches
    • 200 shoulder taps

    Group 1 did their exercises in cadence, and then made sure that Group 2 was aware that they finished their exercises first. We then switched sides / exercises. For this round, Group 2 did their exercises in cadence (loudly to jab back at Group 1), and Group 2 finished first. Group 1 pointed out that Group 2 did LBC’s instead of big boy sit ups, and that’s why they finished first. This was in part (and by, in part, I mean 100%) the Q’s fault, as I mistakenly said LBC’s to Group 2 when giving the instructions for round 2.

    Next we attempted to do a long jump / inchworm burpee combo, but it was too wet/slick in the pavilion, so we shut that down and mosey’s back to the fountain. Once at the fountain, we did an interval exercise where the PAX did 1 box jump on the fountain, ran to the museum steps, bunny hopped up the steps, did 1 merkin at the top of the steps, then ran down the steps back to the fountain. Once at the fountain, the PAX did 2 box jump, ran to the museum steps, bunny hopped up the steps, did 2 merkins at the top of the steps, then ran down the steps back to the fountain. We did this until we got to 10 box jumps / 10 merkins.

    Next, the PAX mosey’d to the side of the museum & proceeded to do the following:

    • Group 1 – people’s chair on the wall
    • Group 2 – 200 Rocky Balboas (timer)

    Once Group 2 finished the Rocky Balboas, we switched and had Group 1 do the Rocky Balboas & Group 2 lean against the wall to do the people’s chair. At one point, Rudy questioned Mahatma’s cadence technique while he was leading Group 2 in doing the Rocky Balboas, but ultimately the math checked out & we proceeded on with the workout

    Next, we mosey’d to the grass & did the following:

    • Lunge walk / inchworm burpee combo from Tree 0 to Tree 1 & back
    • Bear Crawl from Tree 0 to Tree 2; do 31 squats (not sure where the number 31 came from, it just felt like the right amount); and then Bear Crawl back

    Lastly, we headed back to the fountain & did the following in cadence:

    • Irkins – 21
    • Dips – 16
    • Left leg high knee step up – 21
    • Right leg high knee step up – 21
    • Dirkins – 16
    • Plank jacks on museum steps – 31 (there’s that 31 again for no particular reason. Classic)

    Once completed, we mosey’d to the flag for the count off, name-o-rama, announcements, intentions & prayer. Thanks for posting on Saturday morning, fellas. I enjoyed it!