F3 New Orleans

Tag: Angies List

  • 10 and 1

    Welcome to October.  Fall is here!  Or maybe not.  Nope, down here in the swamp, summer heat and humidity remains the norm.  YHC had spent a weekend up north with the 2.0s, and enjoyed a run in crisp, cool fall weather.  How enjoyable – I hadn’t actually been cold in about 6 months.  But, YHC was slapped with reality twice when stepping off the plane at 9:30 Sunday night – first, HEAT and HUMIDITY.  I suppose fall will arrive someday.  Second – #TClaps to King Kong for letting YHC know he had the Q at Rock City!  What to do, what to do….  October 1st.  10/1.  I wonder what that could lead to?

    PAX appearing left and right in the gloom on Monday morning.  The Uptowners are rapidly becoming a (welcomed) infestation at Rock City (As Angie’s List noted – “You’ve been Gentrified!”).  As the clock struck 5:30, a Rock City record 21 PAX headed out the gate and off to the rocks.

    Super Brief Warm Up

    Circle up in the Pontiff Swamp.  Much grumbling and searching for high ground.  Lets get this party started

    • SSH x38 – as RevSox correctly pointed out, ND scored 38 in their crushing victory over Stanford.  But
    • Peter Parker x25 – face down in the swamp.  More tears of agony from the Uptowners

    Lets just get on with it, shall we?  Grab a rock and mosey to the trees.

    10/1 – Thats an Eleven!

    YHC is rapidly turning into Amnesty – a One-Trick-Pony at Rock City.  No, this wasn’t Spartacus.  It was the 11s.

    Line up in the middle of the field, trees on each side.

    • Burpees on one side (starting at 10x going down)
    • Jump Squats on the other side (starting at 1x going up)
    • Pass your rock heading to the Burpees?  Shoulder Press x11
    • Pass your rock heading to the Jump Squats?  Curls x11

    Go.

    When you finish, on your 6 and do LBC waiting for the 6.  Nice work JV, Bogey, RevSox and King Kong leading the PAX.  As a reward, they get to do more LBCs then everyone else.

    Over to the Parking Lot with your Rock.  Quick dose of Hydration.

    Dora

    Partner Up.  PAX 1 lunge walks (with Rock) out and back 5 parking spaces.  PAX 2 does exercise till PAX 1 returns.  Flapjack.  Rinse and Repeat till all exercises are done.

    • 100 hand-release Merkins
    • 100 Squats
    • 100 LBCs

    Grab the rock and mosey back to deliver our friends to their home.  Then dash back to the flag.  Hold Mission Impossible while we wait for the 6.

    Then wrap it up.  Count-off (21 PAX!), Name-o-Rama, including naming two FNGs: Left Eye (came along with the Uptowners – YHC not entirely sure he followed the connection that left to Left Eye, but it came from references to Lisa Lopes).  Friar Tuck (via Marlin, finishing his formation).  Welcome aboard!

    Convergence on October 13th.  See you there.

    Wrap up with intentions and close out with a prayer.  St. Ignatius, Teach me to be generous.

  • Tropical Storm??? Who’s Gordon???

    Pre-Thang

    Couple days before the Q, YHC was anticipating a windy, rainy, stormy workout at the Birdcage, if any workout at all.  YHC wasn’t even sure if he would make it out alive from TS Gordon.  Schools and businesses were closed for days.  Gas station line at Costco was extended to Carollton Ave.  Media was all over the storm.  With all the hype around Gordon, 19 PAX managed to meet up on a dry Wednesday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

     

    Warm-ups

    Moseyed to the band stand  and did the following in cadence:

    SSH x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    MC x 20

     

    Highway 90

    After the warm-ups, walked over to Oak Alley, picked a partner and off the PAX on a modified Route 66 partner merkins workout.  The PAX took an alternative road to Highway 90 instead because of possible road blockage due to damages / debris from TS Gordon.  Since there are only 9 light posts as the marker, the PAX ended up doing 2 partner merkins (patty cake, merkin, patty cake) at the first light post, 4 partner merkins at the second light post, 6 partner merkins at the third light post……… 18 partner merkins at the last and ninth post.  Totaling to 90 partner merkins.

     

    Tropical Storm Gordon

    After getting off of Hwy 90, the PAX ended up by the Fountain.  TS Gordon has arrived (One of the calmest storms ever.)  Each grabbed a coupon and executed a GORDON Workout OYO

    Goblet Squats x 15

    Overhead Presses x 15

    Rocky Balboa x 15 on each foot

    Depth Jump from the coupon x 15

    Overhead Presses x 15

    Nolan Ryan (feet on the coupon) – x 15 each arm

     

    11’s

    Trying to dodge Gordon and waiting for the storm to pass, the PAX hunkered down at Oak Alley by the fountain.  The PAX lined up each of his coupon in the middle of the Alley.  Started off on one side with 10 leg raises, crossed the alley where the coupon was located, 11 curls, then went to the other side for coverage with 1 burpee.  On the way back, stopped at the coupon and did 11 chest presses, then back to the original side with 9 leg raises.  Finished the workout with 1 leg raise and 10 burpees.  So in total, the PAX toughed out 55 leg raises, 55 burpees, 110 curls and 99 chest presses in between.

     

    Round of Mary

    Flutter Kicks with Coupon in arms extended chest press position x 20 IC

    Scissor Kicks with Coupon in arms extended chest press position x 20 IC

    American Hammers x 15 IC

    The PAX hid the blocks by the fountain and moseyed back to the flag for the COT at 6:17 a.m.  YHC blames Gordon for those extra 2 minutes.  Running against the wind was extremely difficult, but we made it through.

     

    COT

    Count-O-Rama 19PAX, Name-O-Rama, announcements, intentions.  Thankful TS Gordon didn’t hit NOLA directly, but pray for the victims of the storm by the Mississippi and Alabama coast.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • An Ode to the Flatulence of the PAX

    There is nothing like an early morning fart to get the PAX in a good mood! The laughter that ensues always brings back fond memories of what life was like as a young boy with school work being my biggest concern in life. To that end, the WPM work out this morning was dedicated to Flatulence of the PAX.

    Warm UP

    Imperial Walkers – 20

    Hill Billies – 20

    SSH – 20

    Fire Hydrants (R)- 20

    Fire Hydrants (L)- 20

    Peter Parkers – 20

    Parker Peters – 20

    Windmills – 15

     

    Mosey to the Neutral Ground…

    To keep with the theme we did TURDS stopping at each crossover..

    Travoltas (Right/Left) – 10 each

    Up Straddle Hop (Right/Left) – 15 each

    Ranger Merkins – 20

    Diamond David Lee Roths – 25

    Squats – 30

    Plank and wait for the 6

    Mosey to the Mountain…

    It is thought that the first gas passed in North America was done so by the Native Americans (no documentation available, but it fits the theme). Therefore, an Indian Run to the top of the Mountain ensued.

    On the Mountain Top…

    Once we reached the top of the Mountain, a deck of cards emerged from my pocket. We performed the exercises listed below. Reps were based on the number on the card. All face cards were 10, Aces 11, and 2/3 multiplied the next card pulled. All exercises were OYO.

    Floyd Mayweathers – Spades

    American Hammers – Clubs

    Reverse Crunch – Diamonds

    Turkish Get Up – Hearts

    Mosey to the benches…

    With only 5 minutes left on the clock the PAX grabbed some bench and did the following:

    Incline Merkins – 20

    Dips – 15

    Mosey back to the flag…

    Count off, Name O-Rama and intentions were completed.  There were no FNGs, but we had two guest, Brony and Peak Week, from F3 Southwake, and Nemo from F3 Raleigh.  I will cherish my VQ, and look forward to more Qs in the future! Thank you F3 NOLA!

  • What a year!

    As this appears to be the week of anniversaries, YHC decided to add his 1 yr. anniversary into the mix by Qing the Birdcage.  So with a short disclaimer we were off!

    Mosey to Kick-Ball Field for Warm Up

    • Imperial Walkers IC X20
    • Windmills IC X15
    • Parker Peters IC X20
    • Hillbillies IC X20

    Mosey to the Levee for:

    Burp Back Mountain  –  Partner Up, 1st partner goes up backward and then down 3X while other partner does burpees then switch.  Rinse and repeat until PAX complete 100 burpees combined.

    Got to call Burp Back Mountain so we can beat the oncoming train.  Most groups were done.  Nice job PAX!  Thanks Mariah for reminding us that some people have to make carpool.  Good news, all the PAX beat the train.  That could have been ugly.  Wait is that rain?  Yes it is. On to the next Thang.

    Run to Track by Running Man at Monkey Bar station for Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next running man.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each running man up to 11 merkins and 11 plank jacks.

    Now the rain is coming down HARD.  Much mumblechatter about how it never rains this early in the morning and whether the rain is good (cools PAX down) or bad (shoes feel like 5lb. weights).  For what it’s worth, in 150+ workouts this past year, YHC can only remember one other beatdown where it rained and YHC was definitely cooled down.

    Rain has stopped!  So no need for YHC to modify by moving to the coziness of the shelter.  Off to the Fountain.

    Cross Over to Fountain – Grab a Cinder Block for:

    • Curls IC X 20
    • Tri-cep Extensions IC X15
    • Rows IC X20
    • Military Presses IC X20
    • Chest Presses IC X 20
    • Elf on the Shelf OYO X20
    • Nolan Ryans on Block OYO 10 each side

    Time is almost up.

    Mosey to Flag for Count-Off, Name0rama, Announcements, Intentions and Prayer.  T-Claps to Pony Boy for consistently posting with us old guys.  Good luck to you in Atlanta.  We hope to see you back in NOLA often.  Congrats to Quarterpipe who announced his M would be induced the next day.  Sure enough Quarterpipe’s 2.0 is here (Eighthpipe).  Well done sir!

    And thanks to all the PAX for making this a very life-changing year for YHC.  Never could have imagined how YHC would be changed both physically and spiritually by joining a “workout group”.  As the PAX knows, F3 is so much more.  It’s a group of #HIM.  Here’s to continuing to grow F3 in Greater New Orleans!

  • 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

  • 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!

  • 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 ?

     

     

  • 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

     

  • Birdcage – Week 2 – The Iron 34PAX Challenge

    Pre-Thang

    After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks.  Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 blocks at 19 lbs) from Tool and loaded them up onto Mahatma’s truck.

    Meanwhile, on Sunday, Reluctant Yankee sent out Week 2 IronPax Challenge, which incorporates exercises with cinder blocks.  What are the chances??? With many personal texts and mumblechatter convincing the Q to facilitate the challenge (a lot of passive aggressiveness), YHC finally decided to forgo his planned Q with the blocks and went with the challenge.

     

    The Challenge

    Thanks for many PAX help at 5 a.m. to mark the 25 yard distance and unloading all 32 blocks onto the field, YHC was able to start the disclaimer on time at 5:30 a.m. and off we go…. Unfortunately, YHC didn’t get enough blocks for the challenge.  YHC underestimated his popularity… didn’t expect to see 34 PAX and thought 32 blocks were more than enough.

    Actual Week 2 Iron Pax Challenge – accumulated Rep scoring

    4 sets x 8 minutes – perform as many reps as possible in 8 minutes.  After 25 reps, must run 25 yards out and back.  Rinse and repeat until 8 minutes is up.  Rest 2 minutes between sets.

    Set 1 – Thrusters with cinder block

    Set 2 – Curls with cinder block

    Set 3 – KB Swings with cinder block

    Set 4 – ManMaker with cinder block

    Total Score = Set 1 Reps + Set 2 Reps + Set 3 Reps + Set 4 Reps

     

    COT

    Count-O-Rama 34 PAX, Name-O-Rama with one FNG & one PAX from Tallahassee, announcements, intentions.  A record day at Birdcage with 34 PAX participating a heck of the challenge.  Welcome Iron Horse (Tallahassee) and Sinner Bloq$ (FNG) because he’s a pastor working out with cinder blocks.  How fitting???

     

    NMM

    T-Claps to everyone making the challenge possible at Birdcage.  Tool – supplying the blocks.  Mahatma-Ice – picking up the blocks with his truck.  Yankee – measuring the 25 yard distance at 5 a.m.  Hawgcycle, Candy Land, Gabrielle, Medulla, Angie’s List, Willie – help unloading off the truck to the field in the Gloom.

    Thank You all again for the opportunity to facilitate the challenge.  SYITG

    King Kong

     

    Standings – YHC didn’t get everyone’s reps because some modified the challenge, 4 PAX were using the 19 lbs blocks instead of the 28 lbs, or YHC just didn’t do a good job collecting everyone’s score.  Whatever the reason, this is the list:

    Rev-It – 325

    Seaman -625

    I Love You Man – 425

    Douille – 375 (left early)

    Iron Horse – 609

    Angie’s List – 502

    Bartman – 500

    Gabrielle – 583

    Willie – 558

    Rev Sox – 468

    Tinkles – 489

    Medulla – 455

    Quarter Pipe – 456

    Mahatma-Ice – 805

    Saban – 655

    Sinner Bloq$ (FNG) – 655

    Peaches – 475

    Hawgcycle – 592

    Reluctant Yankee – 445

    El Wire – 505

    Mariah – 495

    Chiquita – 415

    Candy Land – 325

  • 19 for 11

    Back from Canada after a weeklong hiatus, YHC was ready to get back in the saddle.  7 days is enough to enable one to forget just how oppressive August humidity can be in the south.  Feeling like a weakened northerner, unable to face the Southern Summer, YHC decided to dress the part – so for today (and today only), Union General Ambrose Burnside made an appearance at Rock City.

    As the gloom lifted – PAX appeared, crawling out of every nook and cranny at Pontiff playground.  First there were 5.  Then 8.  Then 11.  Uptowners made the long Trek.  The clock steadily ticked towards 5:29 and the PAX just kept appearing.  5:30 – and BAM, 19 PAX set off down the path.

    Warm Up

    Assume the position.  Plank position.

    • Peter Parker x25
    • Parker Peter x25
    • Mountain Climber x25
    • Plank Jack x25

    Recover.  Just kidding.  Back to Plank.

    • Shoulder Taps x25
    • Floyd Mayweather x25

    Recover.  For real.  Now go get a Rock.

    At this point, YHC owes Bogey an apology.  I heard grumbling about lack of guidance on rock size selection.  Who else would grumble, I thought?  So I blamed Bogey.  But alas, it wasn’t him.  The grumbler still remains anonymous.  Probably an uptowner.

    The Thang.  11s

    Mosey to the tree-lined field.  Line up in the middle, facing West.  We’ll do 11s.

    • Burpees on the West side (starting at 1, heading up to 10).
    • West to East run: stop at your Rock for 11 Shoulder Presses
    • Squat Jumps on the East side (starting at 10, heading down to 1).
    • East to West run: stop at your Rock for 11 Curls

    When finished, PAX joined the circle for LBC waiting on the 6.

    Hydrate.  Can’t emphasize this enough over the summer.  Stay hydrated.  Quick water break at the Gazebo.

    Change of Plans.  Right, the Gazebo.  I’d forgotten about that.  Since we were all there (except the few left by the rocks because they didn’t want water), we grabbed some bench.  (the other 4 brave souls began running over)

    • Right Leg SU x25
    • Irkins x20
    • Left Leg SU x25
    • Derkins x15.  And those last 2 were killer for the Q.

    Grab a spot on the wall for a rest.  People Chair.

    • 90 seconds.  Up and shake it out.
    • 60 seconds, with Air Press x15

    Mosey back to your rock.  Bring the rock back to the pile (pressing, curling, overhead carrying while moseying).  Then back to the flag.

    Wrap Up: Count-off.  19 PAX, a new rock City record!  Great to see all of the new faces out and about.  Keep EH’ing – bring F3 with you wherever you go!  Announcements of upcoming races and events – Next Gen Gala on August 24th.  Keep up the great work, Babyface!  Finish up with prayers.  All: remember Rev Sox’s father in your prayers.  Losing a lifelong friend and partner cannot be easy, Sky Q: please grant Mr. Rev Sox the strength and comfort to persevere and grow.

    Also – thank you all for the prayers and support you have offered me over the last weeks.  My sister has a diagnosis, and its really the best possible outcome: stage 2a Hodgkin’s Lymphoma, nothing below the diaphragm.  That all means her condition is very treatable, with a great prognosis.  Still a long road, and several chemo treatments yet to come.  But this is the best outcome we have been hoping and praying for since the initial diagnosis.  Thank you all again!