F3 New Orleans

Tag: Bogey

  • 12-0 at #Rockne City

    What a beautiful, cool, crisp day for football. Or at least to celebrate football. So 18 men gathered in the gloom at Pontiff Park in a celebration of Notre Dame’s undefeated season, Rockne style. OK, so maybe 1 man was celebrating Notre Dame’s perfect season, but that man was the Q (YHC) so he forced his opinions on everybody else. I know Rudy was with me in spirit. A quick disclaimer and off we go.

    The Warm-Up:

    SSH x 20 IC
    Peter Parkers x 20 IC
    Hill Billies x 20 IC
    Plank Jacks x 20 IC
    Arm Circles IC, 10 Forward, 10 Backwards
    Windmills x 10 IC
    Mountain Climbers x 20 IC

    Grad a rock and head to the track.

    The 12:
    Notre Dame finished the 2018 season undefeated at 12-0. Our last undefeated season was 2012. Notre Dame was the only college football team to beat 12 FBS schools this season. And if we win 2 more games, we will win our 12th national championship. The Pax could hardly contain their excitement. Da Parrish and Bogey marveled at Notre Dame’s gauntlet of a schedule. Rev Sox and Hand-Granada were speechless. War Eagle knew it was coming, and did not show because he could not bear it. Hawg removed his shoes in homage. Mahatma was so inspired, he almost removed his Clemson orange t-shirt (but he didn’t…)

    12 reps of each rock exercise to celebrate the 12 victories this year. 3 rounds to celebrate the #3 ranking.
    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Circle up for some Mary
    LBC x 20 IC
    Penguins x 20 IC
    Flutter kicks x 20 IC
    Dying cockroach x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Finally, rock lunges with a twist x 10 IC.

    The we returned our beloved rocks, and moseyed back to the flag.
    High plank for 30 sec, left arm plank for 30 sec, right arm plank for 30 sec.
    Left leg cross-over Merkins x 10, Right leg cross-over Merkins x 10.
    Hamstring stretches for a cool down, and a strong finish.
    Count off, name-o-rama, announcements, intentions, and a prayer. Hawg thoughtfully offered a prayer for Notre Dame to beat Clemson (at least I think that’s what he meant…)

    Thanks for letting me lead. Here’s to a great season. Go Irish!
    Walleye

  • Rain or Shine at the Mothership!!!

    Pre-Thang

    23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    (missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)

    Peter Parkers x 15

    MC x 15

     

    Partner Workout

    Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.

    Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

    Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.

    Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.

    Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)

    When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.

     

    The Thang

    Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:

    Round 1

    • 20 box jumps
    • 20 incline merkins
    • 15 box jumps
    • 15 merkins
    • 10 box jumps
    • 10 derkins
    • 5 box jumps
    • 5 diamond merkins
    • then moseyed to the last light post and back to the fountain (about 0.5 mile)

    Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.

    Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.

    Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.

    In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.

    T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!

     

    Round of Mary

    Moseyed to the grass field next to NOMA and did the following in cadence:
    Hello Dolly x 20
    Dying Cockroach x 20
    Flutter kicks x 20
    American Hammer x 15
    Moseyed back to the flag with 30 seconds left. Why not 3 more burpees???  PAX finished the workout at 7:30 a.m.
    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling).  Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong

  • Okwata Single Leg Beatdown (plus)

    The cold relented, and YHC was bringing a classic beatdown to the PAX.   Disclaimer and then . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x 20 (10 each direction), Imperial Walkers x25, Peter Parkers x20, Parker Peters x20, Grass Grabbers x15.

    The PAX moseyed around the fountain and went to the fountain barricade for the single leg beatdown.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the Cabana of Pain for 2 rounds of stations – bear crawl and quadrophelia up/down the levee as the timer, AMRAP pull-ups, and dips and crossfit merkins.

    Mosey back to the flag and Count off, Nameorama, announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    Moleskin: With this classic workout, the PAX did a lot of work in a short amount of time.  The beatdown started with the legs and worked its  way up so that the whole body got hit.   Focusing on a single limb causes a bunch of muscles that are usually on the sidelines to fire off and provide stability.  YHC is getting sore right now.

     

     

     

  • No Burpee Suicides?? What???


    YHC arrived to the Mothership a few minutes early, and was surprised to be one of the first on the scene. With only 5 minutes to go, there were no more than a dozen Pax, which is a low number for the Mothership, but is understandable given a holiday weekend. YHC was pleasantly surprised with the final push of arrivals, bringing the total posting to 23, including an FNG!
    With the clock turning 0630, time for a brief disclaimer, then…

    Mosey toward the Great Lawn, in a direction that threw the Pax off. Keep ’em guessing is the best policy. Circle up on the Great Lawn for the Warm Up

    SSH IC x 31
    IW IC x 15
    Ave Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC – 10 fwd, 10 bwd
    Chinook Squats IC x 10
    Plank-o-rama…Peter Parker IC x 15….Mountain Climber IC x 15….Parker Peter IC x 15.

    A quick countoff proves an odd number of pax. YHC had a game of “Catch Me If You Can” planned out, but the odd number threw a wrench in the cogs. Not to fret, YHC had the odd and even numbers split up into two groups. Odd numbers start running backward on Great Lawn, Even numbers do five Burpees and “Catch Up” to Odd numbers. Once first Pax arrives, all drop into a plank and wait. Even Pax run backwards while Odd numbers do five Burpees and “Catch Up” to Even numbers.
    One round of that was enough, YHC knew he should have put the cones out……but trying to infuse something new into the routine!

    Mosey to the NOMA Fountain.

    Box Jumps OYO x 10
    LL Step ups IC x 10
    Dips IC x 15
    RL Step ups IC x 10
    Derkins IC x 15

    Mosey to the Tree Line, line up along the first tree.
    Bear Crawl to 2nd tree, 10 merkins
    Bear crawl to 3rd tree, 10 shoulder taps (King Kong did Kongs…)
    Bear Crawl to 4th tree, 10 Floyd Mayweathers
    Bear Crawl to 5th tree, 10 Burpees OYO and stand back up

    Split the Pax in two groups again. Even number pax form one circle, Odd number pax form another circle.
    Circle Burps!
    All pax run in place. Each pax takes turns saying “down” which signals the entire circle to do a burpee, recover, and run in place. The odd numbers went around the circle twice, one can only assume the Even’s did roughly the same.

    Mosey to the Foundry for Stations!

    Station 1 – Dips AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Merkins AMRAP
    Station 4 – Leg Lifts AMRAP
    Station 5 – Big Boi Sit Ups AMRAP
    Station 6 – Run to bike trail, 5 Burpees, Run back – Timer

    Complete 2 Rounds

    Mosey back to the Great Lawn

    Flutter Kicks IC x 20
    Crunchy Frog IC x 10
    Tin Snips IC x 10

    Seal the Deal with 10 Burpees OYO!

    Mosey back to the Shovel Flag.

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Close with a Prayer. Welcome Pele’!

    NMM
    The Pax were expecting some Burpee Suicides, but YHC threw ‘ em off with some new routines. Expect the Unexpected! Don’t worry, you’ll find yourselves doing Burpee Suicides again soon enough……
    Not exactly sure how a guy born in Venezuela is named after a renowned soccer player from Brazil….but it works!
    On a weekend of Giving Thanks, I’d like to say thank you to my F3 Brothers for continually pushing and supporting me to be a better person overall. This is a great organization, one that too many miss out on.

    Thanks for posting with me today!

    SYITG!

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • Teamwork makes the DREAM WORK!

    Your QIC had a really rough week with work and dealing with trolls on Social Media.  It’s crazy how people act so ugly and with such vitriol, when behind a computer screen and it has bled over into face to face encounters.  After witnessing the unraveling of civility in our society these past years, it’s so easy to withdraw from the fray and disconnect from making a positive difference.  Well, that is where we as the F3 Nation are creating leaders through physical training.

    Leaders by nature are agents of change!  We must change for the betterment for ourselves, our families, our friends, and our community.  It all starts with taking the Daily Red Pill (DRP) and making the choice to get stronger physically, emotionally, mentally, relationally and spiritually.  Without the support and encouragement of my brothers of F3 NOLA, I could not be the leader I was designed to be.  So thankful and blessed to be part of this PAX’s Shield Lock!

    Proverbs 27:17 (AMP) As iron sharpens iron, so one man sharpens and influences another through dialogue.

    The goal today was to show the importance of having that Shield Lock or at least a Wing Man to keep us accountable.  So the theme was partner workouts!

     

    WARMUP

    Proceded with the Disclaimer and had to pause so the PAX could finish their discussions with each other (not going to mention anyone), I completed my monologue and headed to the Great Lawn only to find it sopping wet.  I don’t have a problem getting soaking wet in a workout but I would like to start off dry so we headed to the Peristyle and Ovaled up.

    20 SSH, 20 Hillbilly, 10 Abe Vigoda, 10 Arm Circles (Front and Back), 20 Red Bull Smurf Jacks (is that fast enough for you Rudy and Fracsac?), 10 Peter Parker Merkins, 10 Imperial Squat Walkers all In Cadence.

     

    THE THANG

    We partnered up and took turns piggybacking to the front of NOMA which was about 1/4 mile.  From there we headed to the tree line for a modified Flora.  It was 100 hand slap merkins, 200 Leg throws and 200 squats / Al Gore.  This was a cumulative effort.

    Embrace the Suck – As I was wearing my Go Ruck T-shirt, it was a foreshadowing of planned Suck.  The Suck consisted of 3 rounds of 6 SSH, 6 Merkins and 6 Jump Squats AMRAP for 3 minutes with a one-minute rest in between rounds.

    With less than 10 minutes left, we slowsyed to the Great Lawn for a few minutes of Get on Up (lying on the ground and then standing up without using your hands) and the Rotiserrie (Boat to Superman back to Boat all the while with your arms and feet off the ground).

     

    COUNTOFF, NAMERAMA AND CIRCLE OF TRUST

    Welcome False Alarm!  The workouts don’t get easier, you just get stronger!  Prayers of thankfulness for positive health reports (Rudy’s sister) and life successes (Rudy’s daughter got accepted to Medical School), prayers of courage for all the people affected by Hurricane Michael and the ongoing recovery efforts,  prayers of strength for families with special needs (Tool and his family) and prayers for peace to know we are doing God’s will even when undeservingly criticized and verbally attacked.  Thank you for the honor and privilege of leading!

     

    Abacus, Babyface, Bogey, False Alarm (FNG), Fracsac, Gabrielle, Green Screen, Gyro, Jingle Vader, King Kong, Left Eye, Mahatma Ice, Mambi, Medulla Oblongata, Out for Justice, Quick Draw, Rudy, Tool, Tube Steak, Two Yutes, Wille

  • A Stroll Down Route 66

    One of my favorite Saturday beat downs was a Route 66 down Esplanade Avenue lead by #Side FX a couple years ago. I am not a very original man, and I like to borrow work-outs from previous ones that I have enjoyed. And it’s fun to get off campus. So I revived the annual #Side FX Route 66. 23 strong men arrived at 0630 on this beautiful Saturday morning. The usual disclaimer and off we go.

    We moseyed to the green lawn on the side of NOMA for the warm-up COP.
    SSH x 24 IC, representing Notre Dame’s opponent for the day, the #24 Virginia Tech Hokies
    — at which time we realized that #Hokie Pokey was noticeably absent
    6 Burpees OYO, giving strength and support to the #6 Notre Dame Fighting Irish, Onward to Victory
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles 10 Forward, 10 Backwards IC
    Mountain Climbers x 20 IC

    Mosey to the NOMA fountain to grab some bench.
    Left leg power-ups x 20 IC
    Dips x 15 IC
    Right leg power-ups x 20 IC
    Dips x 15 IC

    Then mosey over to the lamp posts on Lelong Drive in front of NOMA. Let the Route 66 begin.
    Stop at each lamp post for Merkins, start at 5 Merkins and increase 1 at each lamp post, ending at 14 Merkins.
    I think that makes 95 Merkins total.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Mosey off campus out of City Park to continue the Route 66 down Esplanade Avenue. It’s always nice to take in the sights on Esplanade Avenue as the sun is coming up. It even reminded some of the Grow Ruck. We stop at each lamp post for 10 squats. I don’t know how many lamp posts we stopped at. It felt like a lot. Continue on to Alcee Fortier Park, aka Dog Poo Park by Café Degas.

    Circle up for more Mary.
    Box Cutters x 20 IC
    Dying Cockroach x 20 IC
    Leg Lifts x 20 IC
    Crunchy Frog x 10 IC

    Back down Esplanade for more Route 66, heading back to City Park.
    Stop at each lamp post for 6 Jump Lunges.

    Once safely back inside City Park, we circle up for more Merkins.
    Left leg crossover Merkins x 10 IC
    Monkey Humpers x 20 IC
    Right leg crossover Merkins x 10 IC

    Route 66 back down Lelong Drive to NOMA.
    10 Plank Jacks at each lamp post.

    Circle up at the NOMA Fountain. Grab some bench.
    Incline Merkins x 10 IC
    10 Box Jumps OYO
    Decline Merkins x 10 IC
    Then 5 minutes to stretch the hamstrings.

    Mosey back to the flag. Count off, Name-o-rama, named our FNG Gyro (pronounced JI-RO) since he grew up in NOLA next to the Greek Orthodox church, announcements, special intentions, and a prayer. I love the ol’ Route 66. We miss ya #Side FX.
    Thanks to FracSac for the picture! And thanks for allowing me to lead!
    Oh, and the Irish beat the Hokies 45-23, in case you missed it.

    Walleye

  • Oh! It’s a Murph Day???

    A few brave souls showed up at the Foundry for a Murph. A few more showed up because they didn’t look at the schedule and know it was a Murph Day. 😉
    Explained a Murph, Disclaimer and let’s mosey:
    -run 1 mile to the Foundry
    -100 pull-ups
    -200 merkins
    -300 squats
    (recommended it be broken down into 20 sets of 5 pull-ups, 10 merkins, 15 squats)
    Some completed the exercises in time, the rest worked hard on improving and getting stronger.
    -run 1 mile back to the VF (Virtual Flag)

    Countoff, namerama, announcements, shoutouts, a prayer. SYITG!

  • Who me?

    After learning yours truly had the Q at 5:28am…

    Disclaimer

    Warm up : SSHx35/IWx20/ACx10f&10b/MCx20

    The Thang…

    Bear Crawl around Triangle of Trees(30yds)/Goblet Squatsx20 w rock.                                                          Lunge Walk around ToT’s/Squat Pressx20 w rock.                                                                                                Burpeesx10 at each Tree/Goblet Squatsx20 w rock.

    All with Rocks: Buddy sit upsx30 each man/Slow curlsx20/Slow Rowsx20/Stepupsx20(alt leg)/Slow Shoul. Pressx20/Slow curlsx15/Slow BBCL’s(ball buster core lifts)x15/Slow rowsx15/Buddy sit upsx20 each man

    A little change of scenery(and a 20 yd mosey…this is the uptowner, correct)

    Peoples Chair-1 min…last 20 sec rock overhead/Peoples chair-30sec…last 10sec rock overhead/Peter Parkerx20/Parker Peterx20

    Got to do a little running – 61 yd sprintx2

    Mary – LBC’sx35/Slow H. Dollyx20

    CO/NOR/Intentions/Prayer