F3 New Orleans

Tag: Bongo

  • My first Okwata Q

    21 PAX gathered for my first Okwata Q on a gloriously humid morning, although a slight breeze was present so it made for a much more tolerable beatdown. Since the grass on the levee is still well over a foot high and plenty saturated from all the rain we have been having I opted have the PAX stay mostly on cement today, much to the dismay of couple members of the PAX. Disclaimer was given at our usual location and we moseyed over to the intersection for some warm up.

    Warm Up (all done IC):

    • SSH x 20
    • Windmills x 10
    • Cement grabbers x 15
    • Self love x 15
    • Arm circles fwd/rev x 10 each
    • Imperial Squat Walkers x 15

    The Thang #1: PAX was split into 2 groups (1 group had 3 members due to the odd number). 1 member of the PAX would run up the hill in stated direction while partner stayed at the bottom and performed an exercise. When partner 1 completes the lap swap with partner 2.

    • Lap 1: partner 1 run uphill facing forward, partner 2 high plank
    • Lap 2: partner 1 side shuffle facing neutral ground, partner 2 L side plank
    • Lap 3: partner 1 Bernie Sanders, partner 2 R side plank
    • Lap 4: partner 1 side shuffle facing sidewalk, partner 2 plank clocks (right arm move hand back and forth from 1:00, 3:00, and 5:00 positions; left arm move hand back and forth from 11:00, 9:00, and 7:00)

    While planking Hokie Pokie asked if I had plans on performing the 20 sec worth of squats for ISI today. I told him I was unaware but would work that in for later in the beatdown.

    The Thang #2:

    Mosey over to the benches for some alternating upper and lower body exercises. Burpees are the counter.

    • Burpees x 15 reps
    • L step ups
    • Derkins
    • Calf raises
    • Dips
    • R step ups
    • Shoulder taps
    • Squats jumps

    Thankfully PAX is intelligent enough to avoid some standing water with exercises so not all exercises were performed on or in front of the bench in order to stay as dry as possible. After this it was time to mosey back to the flag for some Freddy Mercury x 25 reps and the ISI challenge for 20 seconds, with proper form demonstrated by Mahatma. Count-off, name-o-rama, announcements, intentions, and sweaty ball of man.

    Thanks to all the men who got out in the gloom for my first Okwata Q. Hopefully it was worthwhile. Can’t wait to do it again.

  • The Eagle Has Landed

    In honor of the 50th Anniversary of the first man on the moon, YHC tipped his hat in a couple of ways.

    Warm-Up:

    • Side Straddle Hops 50xIC (welcome)
    • Low Slow Squats 20xIC
    • Grass Grabbers 20xIC (after a false start from a bunch of bad forms)
    • Mountain Climbers 20xIC
    • Parker Peters 20xIC
    • Shoulder Taps 20xIC
    • Merkins 20xIC
    • Peter Parkers 20xIC

    Walking on the moon looks easy, but…  The PAX first lunge-walked across the great lawn, and then hopped feet together back.  Not so easy.

    After a mosey to the corner of the Sculpture Garden, the PAX did an ARMSTRONG:

    • Abe Vagodas 11xIC
    • Russian Dips (one leg out) 11xIC
    • Merkins 11xIC
    • Step Ups 11xIC
    • Tempo Merkins 11xIC
    • Rocky Balboas 111xIC
    • O (YHC is too old to remember)
    • N (ditto)
    • G (ditto)

    Next the PAX did an APOLLO 11:

    • A (YNC is still too old remember)
    • P (ditto)
    • O (ditto)
    • LL Cool BJ (lunge, lunge, burpee, broad jump): 11 OYO
    • Low Country Crab Boil (like LCC, except you do a dip with one arm while grabbing a foot with the other arm): 11 OYO
    • OYO Burpees.  It’s about 238,000 miles to the moon: if a Burpee is about 10,000 miles, that’s 24 burpees OYO
    • 11 – Elevens with LBCs from 1 to 10 and Dying Cockroaches from 10 to 1 and a mosey in between

    Mosey back to the Great Lawn.  So what would prompt a guy to put himself in a tiny tin can hurdling into space to crash into a rock?  In an homage to CSAUP, the PAX did suicides.  Run a quarter of the way down the field, then 5 burpees, run back and then half way down the field, then 10 burpees, then run back and then three-quarters way down the field, then 15 burpees, then run back and then all the way down the field for a soft landing of just 5 burpees.

    Circle of Mary:

    • LBCs: 20xIC
    • Flutter Kicks 20xIC
    • Russian Twists 20xIC
    • Penguins 20xIC
    • Bib Boy Sit-ups 20xIC
    • Dying Cockroach 20xIC
    • Hello Dolly 20xIC

    Circle of Mary:

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • The Wrath of Barry

    Jim Cantore scared all of New Orleans when he unexpectedly showed up at the New Orleans Lakefront this week. The F3 Nola Pax were confused, as his appearance at Okwata was on Friday, which was a day late, Okwata workout is Thursday. So several Pax reached out to him on Da Twitter to see if he would join us in City Park for the Mothership, but it wasn’t meant to be.

    7 pax defied the media sensationalism of a hurricane doomsday scenario and showed up expecting a Catfish style beat down, which always leaves us nothing short of spent. But Catfish had to head out of town, and passed the Q to YHC. So, as the clock struck 0630, time for a brief disclaimer, in the cool breezy dry conditions, and mosey to the Great Lawn. During the warmup, the 3 pax from the Muscleship joined us for a United City Park beat down, bringing us to 10. Jim Cantore wishes he had shown up!

    Warmup
    SSH IC x 31
    Imperial Walkers IC x 20
    grass grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    mountain climber IC x 20
    Parker Peter IC x 20

    Mosey to the first tree on the great lawn for a Catfish classic.
    But first, 10 Burpees OYO just to get the attention of the pax.
    Starting at first tree, bear crawl two trees, complete 10 merkins.
    Crabwalk two trees and complete 10 merkins.
    Bear crawl two trees and complete 10 merkins, followed by 10 burpees.
    Mosey back to street in front of the peristyle.

    Indian run to the Foundry.

    Stations at the Foundry
    5 Stations, 2 pax per station.
    Station 1 – Big Boi Sit-ups AMRAP
    Station 2 – Pull-ups AMRAP
    Station 3 – Ski jump the snake AMRAP
    Station 4 – Merkins AMRAP
    Station 5 – Run to the Bike Track, complete 12 Burpees and run back – Timer

    Divide Pax in two squads, 5 in each squad. Squad 1 completes 20 Merkins IC while Squad 2 holds a 90 degrees flexed arm hang. Flap Jack.
    Rinse and Repeat for a total of 2 full rounds.

    Mosey to the bike track and count off 1,2,1,2 etc. Line up in two columns for Bataan Death March. YHC indicated this was a race. Last man in the column drops off for 3 Burpees and sprints to the front. Continue for a full mile around the bike trail.
    YHC isn’t sure which column finished first, as all gave their best. With that said, we’re all winners for being there! #HIMS

    Complete 2 more rounds of 10 merkins and 90 degrees flexed arm hangs.

    Mosey to the fountain/pond in front of NOMA and hand off the Q to Bongo for a Muscleship finale.

    Dips IC x 20
    Low slow squats IC x 20
    Right leg step ups IC x 15
    Left Leg Step ups IC x 15
    Incline merkins IC x 20
    Low plank for 1 minute
    Decline merkins IC x 20
    LBC’s IC x 30
    *Note – YHC May have it a bit out of order, but that’s pretty much what happened, leaving us all spent.

    COT
    Count off, name-o-Rama, announcements, intentions, and closed with a prayer. During the COT is when Barry decided to show, which drenched the Pax.

    Good times followed the beat down with Coffeteria at Cafe Navarre. Jim Cantore would be jealous if he knew…..his loss!

    Thanks for posting with me today and for allowing me to be a part of such a great group.

    SYITG





  • Repeat Miles

    Now that we switched to every other week for the “Danger Zone” Monday Speed work out, even more of a reason to make each beatdown count.

    My first Q for Danger Zone, but not a stranger to speed workouts. Overall good showing for a Monday after a holiday break, the heat and humidity just continue to get worst everyday….

    Started off with some overall dynamic stretches for 100 m and then

    IW X 15

    Grass Grabbers X 15

    PP X 15

    I have put off the work out for long enough….

    Very simple workout this morning, (3) repeat miles, run them as you would a standalone mile and give it your best, track time for each and try to top the last mile.

    After the second mile, the heat got to some and shirts were getting pulled off, then the references to the work out title, Volley ball game in jeans, aviator glasses, bomber jackets. If you are going to add all that in a future work out, next in line is to bring a couple lights weight towels for “towel snapping”, this has gone too far….

    2nd and 3rd miles went well, everyone gave their best.

    Finally some stretching as we waited for final pax to come in.

    Final count off, name-a rama, announcements, intentions and COT. In the intentions, we had requests for Cancer scans and my wife was getting her wisdom teeth out at age 43. Well as an update, all went went well with the removals. However, as a surprise, turns out the surgeon on the procedure is F3’s “Dirty Dell”. Many thanks as she was in good hands.

    See you on the radio and in the gloom.

    Bongo

  • No Shorty, No Problem

    YHC arrived with a couple minutes to spare, looking forward to a classic Shorty beat down. What would Shorty deliver this day? Gassers? At 0629, it was evident the Shorty beat down would have to wait, for no better reason than “No Shorty.” The 10 Pax agreed that it wouldn’t be an issue. With that said, Two Yutes took the warm up, beginning with a brief disclaimer before a mosey to the Great Lawn. YHC May be off a bit on exactly what was done.

    SSH IC x 25
    Floyd Mayweathers x 20
    IW x 15
    Grass Grabbers x 10
    Arm Circles IC x 20
    peter Parker’s x 20

    YHC took the next part with a mosey to the fountain in front of NOMA.
    Dips IC x 15
    Mosey to the path around the Big Lagoon for Bataan Death March. Single column Indian Run where the last man drops for 3 Burpees then sprints to the front. Each Pax got an opportunity to experience the Burpees, so crossover to the festival grounds walking path and mosey to the Foundry for stations
    Station 1 – Run to bike path, do 10 Burpees and run back (timer)
    Station 2 – pull-ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    station 4 – Box jumps AMRAP
    station 5 – Low Plank

    Finish with a Fracsac classic
    Catalina Wine Mixers IC x 10

    Bongo steps up for the next part starting with a mosey back to the Great Lawn for some 11’s.
    Start with 10 Squats, Run across the lawn, 1 LBC, Run back across
    9-2, 8-3, 7-4, etc. Always totals 11.

    RevSox steps up and takes the final Q for the hour.
    Starting at the last palm tree of the Great Lawn, time to get our kicks on Route 66!
    If memory serves me right, it was lunge walks between trees and merkins at each tree, 1 at first, 2 at second, up to 11 totaling 66. I probably have the exercises wrong, but it’s the effort to remember that counts, or something like that.
    Finish with some Mary, then mosey back to the VSF.

    COT

    Count off, name-o-Rama, announcements, intentions, end with a prayer to the Sky Q.

    NMM

    During the Bataan the FNG was attacked by a fierce dog, leading to his naming. That fierce animal was somewhere between a wiener dog and a Maltese, no doubt a real killer! T- Claps to War Eagle for the EH.

    T-Claps to the Pax for stepping up and doing what was necessary to deliver a solid group beat down.

    SYITG







  • 1776 Merkins and a tour of Okwata

    Well, that’s what 1776 Merkins feels like! I’m glad we decided to share them as a group…

    This was my first Q and we had an amazing attendance with very special guests from uptown. The idea was to get a little tour of Okwata and also celebrate America by doing Merkins and planking after each quick run.

    We started at the flag, moseyed to the “round thing with water in it” for 20 merkins, arm circles, Side straddle hops

    We then ran on top of the levy to canal for: 20 Merkins, bear crawl across canal on top of Levy, Then 20 Merkins

    Next, we ran down the levy to the “circle of benches” for an assortment of excercises including 20 Merkins, American hammers (thanks for reminding me how to do them! Lol), dips, derkins, low slow squats.

    Next, we ran to the parking lot by the “family reunion center” and did 20 Merkins, side straddle hops, imperial walkers,  Peter Parker’s, dying cockroaches.

    We then ran back to the “circle of benches” and did 20 Derkins, low slow squats, grass grabbers, box jumps, dips, each of these separated with a 180 degree rotation (jog) around around the circle.

    The group agreed to a “one minute of standing at attention” (maybe we can make a name for this) to honor our military.

    Back to the flag for20
    More merkins and cot.

    At some point we did some burpees for good measure. Can’t remember when though…

    Special thanks to all For putting up with my lack of consistency in beginning the exercises and to Sogo for remaining me the names of exercises. Also thanks to Screwtop for signing me up for this Q! He missed a good one!

    Pax:

    King Kong, Angie’s list, Breadsticks, Catfish, Hockie pokey, Shuffle, Dirty dell, Triple shift, Tanner, Surge, High rise, Ya mama and them, Walleye, Frack sack, Bongo, Willy , So go , Jingle vador, Smooth, Tool, Shuffles, Undertaker 

  • 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.

  • Brick-a-palooza

    Brick /brik/

    Dictionary.com defines it as a small rectangular block typically made of fired or sun-dried clay, used in building.

    YHC defines it as a small rectangular block to be used in workouts to accentuate the PAX experience

    YHC loaded up the trunk of the car with 40 bricks. Thinking “Well, what if we have more PAX?”, he ran back to the shed and grabbed just a few more. At 06:15, 5 PAX were enjoying some light banter (welcome Lemon, from Birmingham!). No problem, plenty of bricks. 06:20 – a few more stragglers (an El Guapo sighting!). 06:25 – the Lakeview clown car arrives. Now we’re up to 16 PAX. YHC starting to get a bit nervous, but we should be ok.

    But then the sight that is actually quite entertaining to behold… The long stream of headlights of the late-arriving PAX. ROAR (that must be Heisenberg in his tricked-out coupe). Whoosh (there is Triple Shift arriving hot in his tricked-out cycling gear). 06:30 and we have 25 PAX ready to go. Oh well, we will have to modify…

    PAX instructed to go grab a pair bricks from the trunk. Some will be left empty handed, as YHC only had enough for 22. We will make do.

    The Warmup

    Circle up on the Great Lawn. Drop your bricks. Mahatma kindly brings his two bricks to YHC, and joins Hawgcycle brickless in the circle.

    • Windmills – Slllloooooowwwww cadence x10
    • SSH x25.
    • YHC delivers his 2 bricks to the otherwise brickless Organ Grinder. You’re welcome.
    • Brick Arm Circles 10x each direction
    • Peter Parker x20

    The Thang – Part 1

    Partner Up for Dora 1-2-3 (to be modified to Dora 1-1.5-2 to be modified to Dora 1-1.5-as-many-as-you-can-in-the-interest-of-time).

    PAX 1 sprint back and forth across the lawn (with bricks). PAX 2 exercises (with bricks). Flapjack. Continue. Groups with only 1 set of Bricks – make do. Modify.

    • 100 Brick X-Fit Merkins.
    • 200 (became 150) Brick Dying Cockroaches
    • 300 (became 200 became whatever, just keep doing them) Brick Goblet Squats.

    To much chirping from PAX named Gabriel*e, YHC kept adjusting the goal with an eye on the clock. At 06:50 – need to move on to the next workout station. But hydrate first!

    The Thang – Part 2

    Mosey to the baseball field by the refinery for Burpee Brick Shuttle Run (BBSR, and yes – it’s in the Exicon.) Medulla didn’t like being in the sun, so we modified and moved to the shade. YHC is always thinking about the well being of the PAX.

    Partner up again, then split up: PAX 1 on the 1st-base-line-extended. PAX 2 on the imaginary line about 25 yards away. All the bricks stay on the PAX 1 side.

    • PAX 1 planks and waits. And waits. Just keep planking and waiting.
    • PAX 2 does the work: sprint to the other side, get a brick, return and deposit said brick, sprint to get another brick, return and deposit said brick. Then 10x burpees.

    Then PAX 2 hollers to PAX 1, and assumes the Plank and Wait position. PAX 1 then begins the same drill.

    Repeat 3 or 4 times (YHC keeping an eye on the clock. We gots more things to do….)

    The Thang – Part 3

    Refinery. YHC had a carefully organized 6 station set that balanced core/arm/leg. But with now 26 PAX (picking up another disciple of Jesus Juice along the way), groups of 3 made 9 PAX. Deposit all the bricks by the tree. Angie needed to be reminded forcefully, then pointed to the large tree just to his left.

    Oh, but first lets run that nice family with their cute baby and dog out of the refinery. Sure, we could share. If you want to be surrounded by chirping, sweaty, smelly guys. Like Catfish.

    So the 9 stations were far less organized, and not nearly as well staggered. Shrug. Please contact YHC for a refund of your workout fee if you are less than pleased with the workout.

    Burpees x10 (timer), Merkins, Snake Jump/Box Jump, Pull Ups, Big Boy Sit Ups, Dips, Hanging Knee Lifts, 8 Count Body Builder, Floyd Mayweather (with bricks) and Merkins.

    Made it through 1 cycle before the clock beckoned. Mosey back to the Great Lawn.

    The Thang – Closing Time

    YHC said “Mosey to the Peristyle”. Hawgcycle said “But Zoomba is there”. So YHC had to try and audible, and was as unclear and confused as he usually is. The PAX (led by Screw Top, who appears to have left some bricks behind in the interest of promoting his own speed) reached the Great Lawn to discover that the Peristyle was, in fact, available. So YHC re-audibled (un-audibled?) and off to the Peristyle. King Kong seemed to think (incorrectly) that this entitled him to free coffee. Whatever.

    Plank for the 6. Then 2 rounds of Wonder Bra: Assume People Chair against a pillar. Then in cadence (with bricks): Up/Down/Out/In. x20, shake the legs out. Then x15.

    Close up with some Mary (LBC and Penguins). Mosey back to the flag and return the bricks to the trunk.

    (And much to YHC’s surprise, PAX did a fantastic job of carefully arranging said bricks in their containers. Thank you!)

    Closing

    Count-off (26!), Name-o-rama. Naming of the FNG (“Tinker” due to his interesting in tinkering with cars. YHC was not at his best for naming, so will not object if said FNG is subjected to a re-naming at his next appearance).

    Lots of announcements, pay attention to your mail.

    Several intentions, ask all of us to keep the intentions of your fellow PAX present in your own prayer time. Thank you Medulla for specifically calling out blessings for all fathers in our midst. Close with our prayer. Then off to Cafe Navarre for some great F2.

    Thank you all for tolerating, and allowing me to be your Q.

  • The 10 Gassers Challenge

    YHC was happy to return from his week long absence due to a family trip to Disney World. While it may be the happiest place on Earth, I feel that everyone with small kids who takes them there will agree that it’s not a vacation, it’s a trip. I’ll leave it at that.

    With that said 11 men met in the gloom on a warm, humid, yet mildly breezy morning at our usual spot. We were blocked from parking in our normal spots due to some cones and a cop car but otherwise everything seemed like a typical morning. Disclaimer was given and off we went to the track.

    Warm up:

    • Frankenstein kicks
    • Butt kicks
    • Carioca
    • Straight leg shuffle (Kuch thought this had a different name but his argument was weak so it was overruled. I thought he was a lawyer?)
    • Closed the gate
    • Open the gate
    • Super Mario punch
    • 400m jog

    Tha Thang – The 10 Gassers Challenge:

    • Round 1: 50m at half speed, backpedal to return
    • Round 2: 50m at half speed, backpedal to return
    • Round 3: 50m at three-quarters speed, backpedal to return
    • Round 4: 50m at three-quarters speed, backpedal to return
    • Round 5: 50m at full speed, backpedal to return
    • Round 6: 100m at half speed, backpedal to return
    • Round 7: 100m at half speed, backpedal to return
    • Round 8: 100m at three-quarters speed, backpedal to return
    • Round 9: 100m at three-quarters speed, backpedal to return
    • Round 10: 100m at full speed, backpedal to return

    Static stretching (each done for 15 count):

    • Seated Hamstring stretch
    • Figure-4 piriformis stretch
    • Kneeling hip flexer stretch
    • Stand quad stretch (done with partner for balance)

    Lagniappe:

    • Mountain climbers x 10 IC into 100m full speed sprint
    • Merkins x 10 IC into 100m full speed sprint

    Mary/Plankorama:

    • Forearm planks x 30 sec
    • Side planks x 30 sec each arm
    • Single leg planks x 30 each leg
    • Alternate arm/leg forearm planks x 15 sec each

    Mosey back to the shovelflag, countorama, nameorama, announcements, intentions, and sweaty ball of man.

    Glad to be back and thankful for a safe trip. Look forward to leading the PAX for my next Q.