F3 New Orleans

Tag: Bogey

  • 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!

  • No Cowbell, No Problem

    The clock ticked steadily towards 5:30.  The growing herd of PAX started to get restless.  Mutterings of “Who’s the Q?” were heard.  YHC had checked the sheet the night before – Cowbell was on the list.  Surely Cowbell would have also checked the list, or his email.  Right?

    Wrong.

    5:30 arrives.  No Cowbell.  But the PAX wait on no man, and the Workout must go on.  So YHC grabs the Disclaimer, and leads the PAX off to the rock pile – with the warning that others better be planning their own part of the workout.

    Rudy – The Warmup

    Typical Rudy start. SSH, Smurf Jacks, Monkey Humpers, IW, then Plank-o-rama with Peter Parker, Mountain Climber, Parker Peter.

    Go grab a rock.

    Mahatma – The Ruck

    Line up in 2 lines for a Ruck.  Follow Mahatma’s lead.  Start with the rock held on one side (NO RESTING ON THE SHOULDER).  Then up above your head.  Then to the other side.  Ruck down to the tree line.

    Line Up and Partner Up.

    • PAX 1: Carry Rock #1 out about 30 yards.  Bear crawl back.
    • PAX 2: Simultaneously start bear crawling out to Retrieve said rock and return it.
    • PAX 1: On return, grab Rock #2 and carry out about 60 yards.  Sprint back.
    • PAX 2: On return with Rock #1, sprint out to retrieve Rock #2 and carry back.

    Rinse and repeat.

    Bogey – The Slllllllooooooowwwwww Count

    All exercises in slow count cadence.  Up in 4, Down in 4.  x20 (or so) each

    • Curls
    • Straight Out in front (ok, this one was “not easy”).
    • Rows
    • Squats

    Pai Gow – The DangerFEST

    Line up.  Be watchful – its time for rock throwing!

    • 5 Burpees
    • Throw rock, bear crawl to it.  Throw it again.  Try to avoid bear-crawling PAX in the vicinity.  Bear crawl some more.  Until Tree #1.
    • 10 Merkins.
    • Throw rock, lunge walk to it.  Repeat. Until Tree #2.
    • 20 Shoulder Press.
    • Return following roughly the same pattern.  Or we may have gone out to Tree #3 for another set of exercises before the return.  Sorry, YHC memory is faulty, caused by high humidity, high sweat, and high fear of falling rocks.

    King Kong – Work them Abs

    Circle Up.  King Kong runs us through some Core, while holding the rock.

    • American Hammer.  Twist that rock.
    • Scissor Kicks.  Keep the rock in the air.
    • Flutter Kick.  Keep the rock in the air.
    • One other set.

    Then Mahatma led us on a Ruck back to the Rock Pile.  Then a final sprint back to the flag.

    Walleye then took us home with the Count-off, Name-o-rama, Announcements and a closing Prayer.

  • Backblast – Catfish Saturday VQ (2018-07-14)

    Greetings folks,

    Had a great workout this morning with Mr. Catfish’s Virgin Q.

    Attendees:  Catfish, Rudy, Mahatma Ice, Da Parish, Reluctant Yankee, Cliff Notes, Tool, Babyface, Triple Shift, Fracsac, King King, Mambi, Woz, Gabrielle, Medulla Oblongata, Bogey, Cooch, Calliope, Jinglevader, Dewey, Pie Gow, Abacus, Moist, Belloq, Whoop, Two Yutes

    Also had an FNG come in, who now has been officially christened as Beignet.  Turns out Beignet lives in Phoenix, so he will be bringing some N’awlins flavor back to his F3 group there.

    On to the workout:

    Started with a mosey over to the Great Lawn for Side Straddle Hop, Peter Parkers, Parker Peters, Plank Jacks, Imperial Walkers

    Moved to side of great lawn for a B.O.M.B.S. variant (50 burpees, 100 overhead claps, 150 merkins, 200 sit-ups, 250 squats).

    Moseyed to the fountain for some dips, step-ups, and derkins.

    Lined up and did 2 laps of indian run on the main road to the museum.

    Moved to the field adjacent to the museum for a combo of lunges, bear crawls, duck walk, and burpees.  This involved lunging for two trees, then 5 burpees, bear crawl two trees, 5 burpees, then duck walking two trees, 5 burpees.  Rinse and repeat.

    Moseyed back to flag for our CoT and naming of our FNG (beignet).

    Thanks again to everyone for coming out.  27 strong is a hell of a way to do a Virgin Q!  Hope be able to do it again soon!

    Catfish

     

  • Breakfast at Landry’s?

    Huge Crowd at Okwata this beautiful gloomy morning.
    YHC had a basic plan to run a good amount with no additional leg workouts and spend time focusing on upper body.

    DISCLAIMER

    Mosey across Lakeshore Drive and head East.

    COP #1: WARM UP
    Imperial Walkers X 20
    SSH X 20
    Windmills X 15
    Low Slow Squats X 15
    Peter Parkers X 20
    Row Sit Ups X 10 (This months ISI challenge, Today we needed to complete 65)

    Mosey further East down the Lakefront and grab some ledge
    Ierkins X 20
    Dips X 20
    Derkins X 20
    Row Sit Ups X 10 (20)

    Mosey further East down the lakefront near the lighthouse and get in two lines
    Group 1: 20 Hand Release Merks
    Group 2: Elbow Plank
    Flapjack
    Row Sit Ups X 10 (30)

    Mosey further East up the stairs to Landrys front door.
    Burpee Circuit:
    5 Burpees at the top, run down the stairs and up the other set
    4 Burpees…..
    Row Sit Ups X 10 (40)

    Mosey across Lakeshore Drive and begin to head back West
    Descending Merkin Sprints:
    Line up in the parking lot, complete 10 Merks, sprint to the other side and complete 9 merks.
    Repeat until reach 1.
    Peoples chair waiting for the Six
    Row Sit Ups X 15 (55)

    Mosey further west on the lakefront for Mary:
    American Hammer X 20
    Crunchy Frog X 20
    Flutter Kicks X 20

    Mosey west to the levee at Canal Blvd and head to the house of pain.
    Everyone complete 10 Pull ups, assisted if need be.

    Mosey back to the flag.
    Row Sit Ups X 10 (65)

    Count off, name o rama, announcements, intentions.

    Welcome Mackey D from Atlanta!

    Thanks for letting me lead!

  • Almost, Really Close, 2018 National Champions

    I took the opportunity this morning to celebrate Arkansas’ infamous runner-up in the College World Series.  Hoping to be able to work in groups of three, we had nine as we took off toward the Rock Pile.  Picked up JV along the way, making 10….hmm not divisible by 3.  Then we picked up Hand Grenada for 11….hmm still not divisible by 3.  Luckily I could count on my good friend Amnesty to show up during the warm-up, saving me from having to think too hard.

    Ninth Inning, 2 outs, man on 3rd.  Oregon State batter pops up along the right field line.  Arkansas second baseman Carson Shaddy takes off like his hair is on fire, looking to be the man that secures Arkansas’ first Baseball National Championship.  Unfortunately he overruns the pop up by about 6 feet.

    We continue our initial mosey past the rock-pile as we overrun our normal warm-up spot, finally stopping to warm-up near the T-ball field.

    SSH x 30; Peter Parker x 26; Windmills x 14; Parker Peter x 26; Squats x 26; Hillbillies x 26 (It was after the squats that Rudy figured out the reason for the 26 count exercises)

    As the pop-up hung in the air, the right fielder, second baseman, and first baseman all converged on it as it dropped between them.

    Next we headed to The Hill where we encircled the hill and did a crawl-bear, converging at the top, then bear crawled back done.  Round 2 was the most painful round as we repeated the crawl-bear convergence twice.  Our personal failures in round 2 lead to a round three where we did the crawl-bear convergence one final time.

    Arkansas, one of the nation’s most prolific offenses all year long, failed to hit a home run in the final three game series.  In fact, I think they only had 3 extra base hits in the three games.

    It was time for some strength training.  Not being afraid of failure,we grabbed the largest rocks we could safely workout with and circled up for some 3-6-3 reps.  That’s 3 super slow reps, followed by 6 normal cadence reps, and finishing with 3 more super slow reps.  Sets included Curls, Shoulder Presses, Rows, Squats, and Calf Raises

    In case you missed the game, after the three players allowed the pop up to fall, the Oregon State player hit a single tying the game at three.  The next batter hit a two-run homerun as OSU went on to win the game and take the series the next day.  A little better communication and teamwork by those three and things would have been much different.  

    We took our rocks to the football field and divided up into groups of three for some teamwork exercise.  Rocks were placed on each end of the field.  Pax 1 does Shoulder Presses.  Pax two runs to the other end of the field (sin rock) to relieve Pax3 who is doing Bench Presses.  This continues until each team reaches 300 Shoulder Presses and 300 Bench Presses cumulative.

    After the game was over, I felt like punching someone.

    We dropped our rocks back off at the pile and circled up for some Nolan Ryan’s.  26 with the right hand and 27 with the left.  There’s always next year.

    NMM

    • Welcome to FNG Hunchback.  He came with Rudy and Rudy made him wear Notre Dame shorts to the workout.  No idea if he really likes ND or not.
    • No one else seems to be wearing flip flops to the workouts.  Give it time.
    • The Crawl-Bear was a crowd pleaser
    • Thoughts of Mahatma and Triple as they recover from their bike accident.
    • Remind me to have a Snickers on hand for Rudy during the COT.
    • Glad to see three Uptowners representing this morning at Rock City.  The World is all inclusive.

     

     

     

     

  • Mellon Collie and the Infinite Side Straddle Hops

    I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down.

    We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle up next to everyone’s favorite rock pile. My sparsely used theme for the morning is 90s alternative rock, so we did some extra SSHs to go with my title which is based on the 1995 Smashing Pumpkins album.

    The warmup

    SSH – 35

    Parker Peters – 20

    Hillbillies – 25

    Smurf jacks – 20 (since I needed to get a few more side straddle hops in for the sake of my title)

    The Playground

    We picked out our rocks and took them over to the playground for a standard playground rotation exercise. Everyone got a partner and I tagged up with Mambi and Hand-Grenada. We rotated to complete sets of shoulder presses (with rock), pull-ups, under dogs, real freddie mercuries, burpees, and merkins. The count was 20 shoulder presses. We completed the rotation twice.

    Slow Motion Suicide

    We took our beloved rocks to the football field to complete a slow motion suicide. I felt like slow motion suicide sounded like the name of an alternative rock band from the 90s. (I just googled the name and Slow Motion Suicide is the name of an alternative rock band!) We did a slow suicide down the football field and back. We ran 1/4 length of the field with rock over head. We stopped for 20 curls and then dropped the rock to run back to the starting line and back to our rock. We took the rock over head to midfield for 20 bench presses. We ran down to the starting line and back to the rock. We put the rock over head to 3/4 of the field for 20 rows. We ran down to the starting line and back to the rock. We put the rock over head to the end for 20 LSS. Following a 30 count, we repeated the suicide across the field to get back to our original position.

    Mary

    We deposited the rocks back in the pile before circling up for some Mary.

    Flutterkicks – 15

    Penguins – 20

    American Hammer – 20

    Wife-pleasers – 20

    O Dolly – 20

    We ran back to the flags. At our arrival there was some controversy with Rudy complaining that he wanted 60 more seconds of Mary. I was ready to put her to bed, so we counted off followed by name-o-rama, and prayer. Thank you men for running and sweating with me. I would never be out there without you. 13 strong.

     

  • A Beat Down 2 Years in the the Making

    When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV.  YHC first posted on June 11, 2016 where Maverick was the Q, and it was a good one!  With two years under the belt, YHC figured he could deliver a good one.  Two FNG’s posted with us today, along with 20 Regulars.  After some odd discussions about circles and such (that’s Bogey and Rudy for ya), it was time for the disclaimer…….and then….

    Mosey to the Great Lawn for the Warmup

    SSH IC x 31
    IW IC x 20
    Sun Gods (Arms Circles) 10 fwd, 10 back
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Someone set up some cones on the Great Lawn, wonder who that was? YHC figured we could thank him later….

    Well, since cones are set up to mirror a basketball court, roughly about 35 feet between cones, may as well put them to good use. Time for some:

    Suicides

    Part 1
    sprint to one quarter line, sprint back and do 5 burpees
    sprint to half line, sprint back and do 5 burpees
    sprint to three quarter line, sprint back and do 5 burpees
    sprint full court, sprint back and do 5 burpees

    Part 2
    Same suicides, only 10 merkins each time the pax sprints back

    Part 3
    Bear crawl semi suicides
    Bear crawl to one quarter line, complete 10 LBC’s, bear crawl back to base line and do 10 merkins
    Bear crawl to half court line, 10 LBC’s, bear crawl back to base line for 10 merkins.

    Part 4
    Lunge Walk Suicides
    Lunge walk to one quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to half court line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to three quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk full court, 10 monkey humpers, run back to base line for 10 merkins.

    Line up in two columns for an indian run to NOMA. Apparently YHC did not do a very good job of explaining this, but we all ran, and we made it, so all is good.

    Partner up for:

    Mini Dora 123 (for time)
    Pax 1 runs from first tree, or tree zero, or whatever we call it now, to the fountain for 10 dip
    Pax two does exercise until relieved. The count is cumulative.
    50 Burpees
    100 Squats
    150 Merkins

    Partner Derkins
    Starting at the now infamous first tree
    Pax 1 planks, while Pax 2 uses Pax 1 for 10 Derkins.
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run back to starting point
    That’s 20 derkins for each

    Circle up for Mary
    LBC IC x 30
    Flutter Kicks IC x 20
    Dying Cockroach IC x 20
    Penguins IC x 20

    Mosey back to flags

    COT
    Count off, Name-O-Rama, Name the FNG’s, Announcements, Intentions, closed with a prayer to the Sky Q

    NMM
    Welcome Outbreak and Sour Patch, T-Claps to Woz and Coxswain for the EH’s!!!
    Thanks to all of you for continuing to post in support of F3. There is no doubt my life has changed for the better over the last two years, and I remain several pounds lighter. The daily beatdowns, the Capital Ruck, the Grow Ruck, the Gnarly Nutria, the ISI monthly challenges, and a plethora of other F2 CSAUP events have filled these last two years with incredible memories, and the experiences have improved my roll as a Father, a Husband, and a Friend.

    SYITG

  • Field of Dreams, and Rocks

    Well, summer is clearly here. Humidity, damp air, and sweaty shirts will be the norm for the next 3-4 months. And that means we are left with baseball and golf for the remainder of the summer. So to celebrate the nation’s (past) past-time, we worked in a beat down on the baseball diamond.  13 men showed up ready to sweat. A disclaimer and off we go.

    A short mosey to the warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Windmills x 10 IC
    Arm circles x 10 forward, 10 backward, IC
    Mountain climbers x 20 IC

    Grab a rock! Mosey to the baseball diamond for some Rock Circuits.
    Round 1: exercise, then run to the next base with rock overhead.
    Shoulder press x 20 IC, Curls x 20 IC, Rock Rows x 20 IC, Chest Press x 20 IC
    Round 2: exercise, then run to the next base with rock at chest level.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC
    Round 3: exercise, leave your rock, bear crawl to next base, and pick up somebody else’s rock.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC

    Mosey to the baseball outfield for Dora 1,2,3:
    Partner 1 exercises, Partner 2 runs across the baseball outfield and back.
    100 merkins, 200 squats, 300 LBC’s

    Stay in the outfield for Mary:
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC
    Dying cockroaches x 20 IC
    American Hammer x 20 IC

    1 sprint across the baseball outfield and back. Then return your beloved rock to the rock pile. Run back to the flag for a finish right on time. Count off, Name-o-rama, Announcements, Intentions, and a prayer. Thanks for letting me lead!

    Walleye

  • Rocks, History and 11

    Lovely Monday morning at Rock City: cool crisp 80 degree air, with 90% humidity.  Great way to start the week.  Pulling up to the park, I see the train on the tracks – is this going to be a repeat of last week?  Momentary panic sets in – but moments later, the gates are going up, and the line of traffic (4 F3 cars, and 2 who wish they could do F3, but instead peeled off towards Airline Hwy) crossed the tracks.

    Circling up, we welcomed back Rev Sox from his mission trip.  I want to hear more about the Rabbi with the gun….  Then the disclaimer, and we were off.

    The Warmup

    • SSH x25
    • Windmill x10
    • IW x25

    Plank-o-rama:

    • PP x25
    • PJ x25
    • PP x25
    • MC x25

    Grab a rock.  Times have changed at Rock City.  Used to be “Grab a rock” was the sole command.  Now the PAX respond with all sorts of questions – “How big of a rock?  Where are we going?  WHAT SHOULD I DO?” YHC responded to the plaintive wailings with the answer “Grab a rock”.

    Mosey to the tree line.

    The Thang

    YHC wanted to mix in a history lesson.  And June 4th had lots to choose from.  But, no good themed exercises jumped to mind.  So YHC was left with merely calling out a few historical tidbits as we went.  June 4th, 1940: The British and French complete the Dunkirk withdrawal.

    11s.  With Rocks.  And Pit Stops.

    Burpees on the starting side.  Low Slow Squats on the other side of the field.  There were some bases in the middle of the field – convenient markers.  Each time we pass the base, rock exercise!  11 Press each time in one direction, 11 Curls each time in the other direction.  Hawg kicked off his flip-flop sandals, and the PAX were off.

    55 Burpees, 55 LSS (con rocca), 110 Presses, 110 Curls. #Tclaps to Mahatma who finished far enough ahead that he went out for one more back-and-forth.  Then plank and hold.  Mambi gives us a 10 count (no, just *count* to 10.  You don’t have to do Merkins)

    As Bogey said afterwards “Well, that was a time killer”.

    The Thang, Part 2

    Partner Up.  Its Merkin Challenge in the ISI, so YHC thought he’d help the PAX along.

    • PAX #1: Merkins
    • PAX #2: Grab a rock, run across the field and back.
    • Flapjack.  And again.  Until time is called.

    June 4th 1989: Solidarity is declared the winner of the first “free” elections in Poland post-Cold War.

    Mosey back to deposit your rock (carry it overhead!)  Then mosey back to the flag

    Mary

    June 4th, 1919: Congress passes the 19th Amendment – sending Women’s Suffrage to the states for voting.

    • Flutter Kick x25

    Then YHC decided to try something new: the Dolly Ladder (I dunno, but I guess this name works).  DONT PUT YOUR FEET ON THE GROUND.

    • Hello Dolly – feet just off the ground, x10
    • 45 degree Dolly – feet at 45 degrees, x10
    • Rosality x10
    • 45 degree Dolly x10
    • Hello Dolly x10

    Circle up for Countoff, Name-o-Rama, Announcements, and close with our prayers.  Today’s Gospel – from Mark: the story of the tenants who tend the land for the vineyard owner, who kill his son when he is sent to collect fees.  While it is easy to see them as evil and cruel when reading, can we see ourselves in them?  Each of us sins against our neighbors.  Help us to see ourselves in those evil tenants, see ourselves when we are less than we can be.  Help us to see where we fail, so we can continue to strive to be better people, better followers of Your Word.

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.