F3 New Orleans

Tag: Bogey

  • Co-Q 12

    Earlier in the week Mahatma asked if we could swap Muscleship Q’s. Once I got the clearance from my M on our schedule I gladly swapped. I was then quickly contacted by this week’s Mothership Q and resident LVCC member Kuch. He proposed for a portion of the beatdown we perform some type of competition between PAX. After some back-and-forth on the details, the trash talking began on mumblechatter.

    Saturday morning came and 11 men gathered with me at our usual spot, including 1 FNG who came in town from Lake Charles. The resistance bands that would be used were distributed to everyone, the disclaimer was given, and off we ran for a lap around NOMA.

    Warm-up:

    • SSH IC x 20
    • Windmills IC x 10
    • Self love IC x 10
    • Arm circles x 10 fwd, x 10 reverse
    • Imperial squats walkers IC x 15

    Tha Thang #1:

    During my last Muscleship Q I had the PAX perform a Tabata routine of shoulder exercises with resistance bands. So back by popular demand we busted out the Tabata with a playlist hand-picked by the Q to avoid any recurrence of DMB or Goo Goo Dolls finding its way in. All exercises performed for 20 sec with 10 sec rest.

    • Single arm shoulder flexion, R then L
    • Airplanes/T’s
    • Bilateral shoulder external rotation
    • Single arm shoulder lateral raises, R then L
    • Biceps curls, R then L
    • Triceps extension, R then L

    Tha Thang #2

    After everyone’s shoulders were burning we walked about 5 ft into the grass surrounding the fountain outside NOMA and spread out for planks. Each plank held for 30 seconds.

    • Plank on elbows
    • L side plank
    • R side plank
    • Reverse plank

    Unfortunately while we were planking Pearl Jam was almost done playing “Alive” when my bluetooth speaker proved to be dead. So we only made it through 2 of the songs on the playlist. Oh well. Next time I’ll be better prepared.

    Next we moved back to the cement and grabbed our bands again.

    • Lateral step with squat IC x 10 reps each leg, band tied around ankles
    • Plank clocks performed in 6-count cadence x 10 reps each arm, band tied around wrists
    • Crunchy planks IC x 10 reps each way; exercise is performed in plank position when you bring your L elbow to your R knee then repeat with R elbow to L knee (exercise inspired by local musician Master P’s hip hop classic “Freak Hoes”)

    Tha Thang #3:

    At that point it was time to toss bands in Screw Top’s truck and mosey over to the Foundry for the meet up with the Mothership. Instructions were given, including written instructions courtesy of Kuch. Mothership won the coin toss and chose to run first while Mothership performed the group of exercises.

    While Mothership ran 1 loop around the Festival Grounds, each Muscleship PAX performed 25 pulls ups, 50 burpees, and 100 jump lunges (1 is 1). All members of the PAX had to complete said exercises before leaving to run. Once all members completed the routine we proceeded with our run arounf the Festival Grounds. As we ran, Mothership stayed at the Foundry and completed said group of exercises. Sadly Mothership prevailed as they were able to have all members complete the run and exercises before Muscleship. I smell a re-match in the future.

    Mosey back to the flag for some static hamstring, figure-4 piriformis, and quad stretching x 15 sec each leg. Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Welcome FNG Madoff from Lake Charles! As usual it was a pleasure to lead everyone and will look forward to my next Q.

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • F3: It’s more than a workout

    YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone fills in the gap. Likewise, YHC has never seen a Q go unfilled when a PAX member asks someone to step up. F3: It’s more than a workout.

    On this morning, YHC had prepared a game plan never seen at Rock City. After taking the long way to Pontiff do to a train stuck on the track, YHC ran up at exactly 5:30 yelling the disclaimer. The PAX left the flag and took a left turn heading south. Mumblechatter of YHC trying to be like Mahatma was heard from the back, but that would not distract from the beatdown ahead.

    The PAX circled up near the swings for the warm-up:

    SSH X 20

    Peter Parker X 20

    Imperial Walkers X 20

    Concrete Grabbers X 15

    Arm Circles X 10 forwards X 10 backwards

    THE THANG

    The PAX divided up into 3 groups of 3 for circuit work using the swing set, cover, and playground.

    The first circuit included Pull-ups, Irkins, and Underdogs.

    Pull-Ups X 15, 10, 5

    Irkins X 25, 15, 5

    Underdogs X 25, 15, 5

    The second circuit included Derkins, Alternating Leg Step-Ups or Box Jumps, and Dips.

    Each exercise X 25, 15, 5

    THE THANG II

    This would not be Rock City without a some rock work. Indian Run to the rocks. Pick a rock and circle up for a circuit including Curls, Rows, and Shoulder Presses X 25, 15, 5 each.

    Drop the rocks and head back to the flag for Mary.

    LBC X 20

    Dying Cockroaches X 20

    Time-Up

    At this point, YHC grabbed my cellphone to write down the names. When YHC looked there was six missed calls from my M. My 2.0 had a fever seizure and was being transported via ambulance to the hospital. YHC left before the COT.

    When YHC posted the news on Mumblechatter my M and I were overwhelmed by the response. Prayers, personal messages, and private texts have been sent all day including a personal visit from Bones while we were in the ER. Today my m learned and YHC was reminded that F3 is more than just a workout.

    F3 is friends, family, accountability, and a brotherhood rolled into one. We demand excellence and strive for every member to obtain it. We don’t shoot the wounded. We pick up the fallen brother, and we always have each other backs. We are F3 NOLA! We are F3 NATION!

    Thank you for allowing me to be a part of this great group and thank you for letting me lead.

  • Adapt, Improvise, Overcome!

    YHC had a different title in mind for the beatdown today, but God had other plans. YHC arrived at the Muscleship AO ten minutes early in real gloom, rain and lightening. Catfish was already in place and doing somersaults in the rain. Then Bogey appeared out of the gloom. At this point, there was no turning back. The Muscleship flag was planted as a total of ten PAX arrived, including Pace Car from Houston, ready to conquer the day. YHC is not creative, but made a feeble attempt to be creative with an animal themed workout to satisfy Kuch’s recent fascination with animal exercises; however, Abacus quickly pointed out a obvious missed opportunity for a Star Wars theme being May 4th (May the Fourth be With You)! Again, creativity is not YHC’s area of strength.

    Warm-up

    As leaders we have the responsibility of the safety of those we lead. With lightening in the area, an open field, and a shovel flag built out of metal pipe, YHC made the decision to adapt the planned beatdown to avoid the lightening. A short mosey was made to the overhang at the entrance of NOMA for a warmup IC, as follows x 25: SSH, Hill Billies, Arm circles (x 10 each direction), Grass Grabbers, Plank Jacks, Abe Vigodas (x15).

    The Thang

    We moseyed to a nearby pavilion for the amended beatdown and were greeted with music and booths for the Daiquiri Run, where the pre-race prep involved libations and cigarettes. There was mumble chatter about registering for the race to exude dominance over the smoker division, but the PAX chose a wet, semi-animal themed beatdown. We opted for the neighboring play area, which provided little shelter from the rain or the lightening, but it’s what we had. As an added bonus, we were treated to an unexpected test of mental toughness by having to dodge garbage strewn throughout the play area. An immune builder technique for the PAX and the children of NOLA.

    In lieu of an animal theme suicide routine, the PAX performed alligator merkins, dragon walks, frog hops, and bear crawls at the distance of two support poles per exercise.

    Next, the PAX paired off for DORA 1-2-3 consisting of 100 crunchy frogs, 200 incline merkins, and 300 LSS. A 363 routine of merkins and LSS was completed, with some confusion over the Q’s cadence. Tclaps to the PAX for staying with it.

    Then some Mary consisting of the following x 20: side lunges, tin snips, LBCs, penguins, and Freddy Mercury.

    Next, the PAX formed a circle and executed a Ring of Fire using burpees and LSS, x5 each.

    The PAX moseyed back to the flag just in time for the lightening and rain to stop. With two minutes left, the PAX completed monkey humpers x 20 and smurf jacks x 15.

    COT: Count off, name-o-rama, announcements, intentions and a prayer. Tclaps to the PAX for showing up on a truly gloomy Saturday; staying with it through less than ideal conditions; and helping me adapt, improvise, and overcome. It’s truly an honor to be part of such a great group of men and even more of an honor to be given an opportunity to lead them.

  • Birthday Q – “FORTY” – “one”

    YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!

    Warm-ups

    Short mosey to the base of the WPM and did the following in cadence:

    Grass Grabbers x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Mountain Climbers x 20

    The WPM

    Starting at the base (first ramp) of the WPM:

    1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.

    2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.

    3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.

    4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.

    5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.

    HIIT (High Intensity Interval Training) Race

    YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.

    Circled up for a quick Round of Mary:

    Hello Dolly x 20 IC

    Dying Cockroach x 20 IC

    Ran down the stairs back to flag and finished at about 6:17 a.m.

    COT

    Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG

    “FORTY” – “one”

    King Kong

  • Suicidal Tendencies

    Disclaimer:

    Warmup: SSH x 30, Pe/Pa x 20, AC 15/15, Abe x 15, Pa/Pe x 20, IW x 20

    To the track for Suicides with a twist…and a rock

    First quarter lap – mosey with rock held straight out, drop rock return to start for 5 each…burpees, squats, merkins, monkey humpers

    Half lap – grab rock at quarter point, mosey with rock overhead to halfway point, drop rock and return to start for 10 each…burpees, squats, merkins, monkey humpers.

    Three Quarter lap – grab rock at halfway point and mosey with rock held straight out, drop rock at 3/4 point and return to start for 15 each….burpees, squats, merkins, monkey humpers.

    Full lap – grab rock at 3/4 point and carry overhead to complete full lap, drop rock and return to start for 20 each…burpees, squats, merkins, monkey humpers.

    Tabata – mary style: 8 rounds, alternating between American Hammer and Crunchy Frog.

    COT: CO, Nameorama, anouncements, SI’s, Prayer, xxxoooo’s

  • With a little help from my friends…

    When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing Medulla’s transformation, from Tool literally giving me the shirt of his back, the support from my F3 brothers (including those who made sure to be there for my first Q) has made a profound impact on my life since starting a few months ago. Therefore, I took the opportunity to lead and after the disclaimer, we were on our way.

    Warmup

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Abe Vigodas
    • 20 Mountain Climbers
    • 30 Arm Circles (15 forward, 15 reverse)

    After warmups, we broke into pairs for a Dora of 100 Plank Jacks, 200 Alternating Lunges, and 300 LBCs. We then moseyed across the road to do Deconstructed Burpees (squats, followed by leg thrusts, then merkins, more leg thrusts, then squats). We did descending rounds of 10-8-6-4-2 with the Q receiving some help from his friend Hawg on cadence and a few extra squats for Q to get his cadence straight. Next, we pulled a page from an earlier Triple Shift workout and did Embrace the Suck – 6 SSHs, 6 Merkins, and 6 jump squats (clapping optional). We did three 3-minutes rounds with 1-minute rest. The PAX them moseyed back to the starting spot for some Mary with the PAX taking turns calling out exercises. We finished with announcements and intentions. Thank you to all for your support since I’ve started this journey and for giving me the opportunity to lead.

  • 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   

  • 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