Tag: Charmin

12 Days of Fitmas – from Bolt

9:00 pm Thursday night seeing an empty Q sheet, I decided to grab the Q as site Q but not via the sheet, figuring at that hour all the good pax were fast asleep and it was time for a Fitmas beatdown. Arriving about two minutes before Mahatma and announcing it would b Fitmas to which Mahatma grumbled something about, “if the site Q would…”
…my mind drifted away and YHC then asked for a show of hands for Fitmas with/out rocks and two of nine votes were FOR rocks—rocks it is! Off to the rock pile for warmup.
SSH (20), Abe SLOWgodas, IW, Nancy Kerrigan/Tanya Harding arm circles (forward/back, alternating single foot) chinooks, MNC (all 15x), self love (10); Toy soldiers, Hairy Rockettes (15x). Carry rocks to hill by dog park and perform reps equal to the day number followed by the previous days:
Day 1: Mosey across the hill with Rick back and forth as days are added
Day 2: Diamond merkins
Day3: Blockees
Day 4: Reverse Lunges (2:1, no coupon)
Day 5: Squat Thrusters, coupon
Day 6: Box Cutters
Day 7: Tricep coupon presses
Day 8: Plank Jacks
Day 9: Overhead coupon presses
Day 10: Big Boy sit-ups
Day 11: Lying Block presses
Day 12: Mtn. Climbers

My watch recorded a max heart rate of 179; I hope the other pax had similar results. Upon completion I was wet, muddy, oxygen deprived and honored for the chance to lead.

+1

December 16, 2022
VQ at SCRUM – from CyberCajun

Well the backblast is only ***2*** days late..

Fortunately I was not late to my VQ! HawgCycle and I arrived early for some last minute pointers

Started off with some warmups:

– Side Straddle Hops x 10,
– Peter Parkers x10
– Imperial Walkers x 10
– Parker Peters x 10
– Moroccan night club x 15

**Leg 1**
Running roughly 1/2 mile, stopping at every other light for

– Merkins x 3
– Sit-ups x 6
– Side Straddle Hops x 9

**Leg 2**
Stopping our run at the handy outdoor resistance machines – these things are really neat!
Rotated counter clockwise every 45 seconds and we completed 2 rotations of various upper body workouts including one triple station with PAX choice of pull-ups, dips, or MORE sit-ups in case Leg 1 was not ab-tastic enough

**Leg 3**
Simple Mosey back to the flag, and some cooldowns. Low Slow Squats, Self Love, and some arm circles wrapped up the day

COT and I prayed us out

Good Coffe at CC’s

Only **mild** heckles when I

1. Accidentally did Parker-Peters when I announced Peter-Parkers
2. Called out “In Cadence” after I’d just said we’d jog Leg 1 on our own and meet at the machines
3. Did not tell Frac he had PAX Choice at the triple machine and he did a set of sit-ups

+5

December 14, 2022
PLANK FLOATERS AND BALL BUSTERS – from Fast Tax

Twelve PAX rolled up to the Uptowner for a very humid and gloomy Game Day.
After dispensing with the disclaimer, we moseyed toward the rock pile, curiosity evident on the faces of the PAX…What does Fast Tax have in that bag?

Warmups were a sprinkle of typical Uptowner fare: SSHs, Arm Circle variants, Imperial Walkers, and, not to be dissuaded, Crab Merkins.

Sufficiently warmed, YHC selected the fenced in baseball field for the debut of his new game. Amidst the eager anticipation of the PAX, YHC pulled a large balloon out of his big black ball bag and introduced Plank Floaters.

Plank Floaters begins with PAX forming a plank circle while one person hits the balloon into the air and immediately gets back into a plank position. The PAX to his right must jump up and hit the balloon back up, before it touches the ground, and get back in plank, with the cycle repeating around the circle. If the balloon hits the ground, everyone does 5 burpees and then play resumes. As is typical of YHC’s creations, this was a work in progress with a few mods made along the way (direction reverses after a save, 1 PAX in ready position, 3 burpees, etc.).

We headed to the kid’s playground picnic table for the next festivity of the morning –
BALL BUSTER.

Ball Buster is a combination of Capture the Flag and Dodge Ball, except there are no boundaries. PAX form two teams. Each side has a blue ball (referred to as the Flag), which must be positioned at a pre-identified location on each team’s base and each PAX on the team is given one non-blue ball. The object is to steal the opposing sides blue ball (i.e. their flag) and bring it back to your base. The team scored against has to do three burpees.
Similar to dodge ball, PAX can use the ball to hit or “tag” an opposing player or block an incoming ball. If you are hit, or the person you are throwing at catches the ball, you have to immediately drop your ball and do two burpees or five merkins.
PAX can only hold one ball at a time. In order to pick up the flag, you must drop the ball if you are carrying one. You can pick up a tagged PAX’s ball and throw it away, but only after dropping your own.

However, when carrying the opposing team’s flag, it can be strategically used as a regular ball to hit or tag an opposing player. If the opposing team retrieves their flag (b/c the carrier was hit and had to drop the ball), it must be brought or thrown back to base and placed in the same pre-identified spot. A player cannot just run around with the Flag in their possession.
Halfway through the game, the teams should switch sides – which we forgot to do…

Having dispensed with the game rules, play commenced.
Team 1: Booboo, Colonial, Fast Tax, Logo, McGyver, Triple Shift
Team 2: Architect (FNG), Charmin, Cyber Cajun, Hawg Cycle, Mayhem, Pool Boy
What began as an even match quickly descended into a one sided game as Team 2 carried the day 5-3.

At some point toward the end we were joined by Vagabond.
With time running out, we headed to COT for Name-o-rama, Naming of the FNG (Architect), announcements, intentions, and prayer.

Thanks for the fellowship and allowing YHC the chance to engage his creative side!

SYITG!

0

December 10, 2022
From Silence to Mayhem-2 – from Mahatma

10 pax, including an FNG (Kyle) gathered to start the road to recovery – from the gluttony of the extended Thanksgiving weekend. No doubt YHC was confident it would not be a solo calorie burn as Hokie texted his committed presence while in route. After a quick disclaimer and a short mosey to an opening just of the track there was a quick stretch and warm up.

Then to the surprise and delight of the pax, YHC gave calming instructions that for the next 10 minutes the work would be in silence, simply follow whatever exercise YHC was performing – SSH – Vups – Merkins – Squats – Burbee – Mnt Climbers – Toy Soldiers – LBCs continue to rinse and repeat as YHC continued.
Complete mosey to the rocks, get one and line up for Indian Walk to the Hill.

Split up 1/2 & 1/2 – drop rocks on either side meet on top for the instructions. It started as a 1771 where 2 exercises were to be done crossing to either side each time crossing either perform 5 merkins or 3 burpees – YHC intended for 3 rounds that included a bear crawl around the base yet his ability communicate clear instructions was a clear failure and slice of humble pie. The pax vocalized this clearly yet attempted to follow the folly of Mayhem even to give it a 2nd try. YHC accepts the failure as a learning experience and challenge to come up with better plan for a future beatdown!

Grabbing our rocks we headed to the pavilion YHC spirts were lifted as comments were made that he came close to other highly respected HIMs who try to implement creative pax activities therefore taking our comfort zones to new levels. (Mahatma’s Mayhem will return for a 3rd attempt!)

5 box jumps followed by a burpee x 5. Fast Tax was determined to put perform the pax by increasing his burpees with each round so 5BJs 1 Burpee then 5BJs 2 Burpees and so on……hard charger!

25 leg lifted rock chest press
20 WII sit ups

Return the rocks.

COT Kyle was tagged with the name “Mayhem” in honor of him holding his composure and seemingly gleefully for a return!

Prayers or gratitude, grace and humility of service.

+3

November 28, 2022
Wisdom from Kenna Brah – from Kenna Brah

Started out with just YHC and Charmin so we focus on form and mobility.

Did some Self Love, Standing Twists, standing windshield wipers over some of the playground equipment.

The Thangs:

Do 10 pushups at each light pole, followed by lunging to the next light pole for 10 light poles. Coming back was back pedaling between each light pole with 10 BBS at each one.

Then did some combinations of inclined pullup’s (both over and underhand grip), inclined merkins, dips, and hangs off of the pullup bar.

Finished with some cooldown stretching (think good mornings and toe touches, but slow) and some more self love.

Name-O-Rama, and COT to finish it out

+1

November 14, 2022
Ultimate 5K – from Klinger

Ultimate 5k

Today was the first use of what I called “Klingers revenge” but sounds better as the Ultimate 5k

16 people showed up got a quick warm up with some merkins and side straddle hops
Followed by some movement prep
Work out follows
100m run
10 merkins
100m run
10 burpees
100m run
10 squats
100m run
10 big boy situps
Times all that by twelve and you get the ultimate 5k
I knew it would be super challenging and some big kudos to our regular over achievers making us all look bad Hawgcycle Mahatma and Rudy

+4

November 14, 2022
Building the Bums – from Triple Shift

I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.

WARMUP
There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!

THE THANG
We headed across the street over to the rut filled field next to the exercise station.
Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.

THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Frog Pump x 11 IC
Donkey Kick x 11 IC
Monkey Humpers x 11 IC
Alternating Supermans x 11 IC
Frog Pump x 11 IC
Mission Impossible for last minute

Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!

+1

November 12, 2022
The Payment – from Mahatma

Alarm 4:41 – the smile was already, one give thanks to God for another day with his Grace. Now this joy was no doubt enhanced with the LSU win in Death Valley over the emperor and his tide as there was a small wager to be settled……the “Pie Bet” Rolling out with speaker and pie in hand YHC was making hast to reach Pontiff. Upon arriving for The Real Rock City there apparently were a lot of Tiger and SEC wantabe onlookers waiting for the event. YHC strolled up speaker in tow and made the standard disclaimer and off we went…..with the air of anticipation building.

Short Mosey to a clearing the warm up commenced:
SSH
Mnt Man Poopers
AbVagoda
Grassgrabbers (clapping optional but not encouraged)
And everyone’s favorite – Batwings
1-4 forward backward some form of clapping
Capped off with the night club – YHC actually attempted the “dance” yet was told it was not in good faith. This was not intended!

Now from Houston AO – “double apple sauce” (essentially 2 lines to move quicker to a location, YHC had his balls busted – all good) we headed to pull up area each pax to do 5 then go directly to football field when completed. Now it was time to do the Red Barchetta since @fasttax really wanted to do this at his last Q.
Run length of field 100 SSH
Run back
Run to the 75 – complete 75 BB sit ups
Run back
Run to the 50 – complete 50 merkins
Run back
Run to the 25 – complete 25 prisoner Sq
Run back
Run to the 10 – complete 10 burners
Run back
Pax that finish head out to support others still on the coarse

Double applesauce – 3 pull ups as we head to the rock pile – instructions pick a partner and a medium rock. Head to the tree lined field.
Rock toss rotation Dora
Alternate pax throwing rock and performing said exercises 100 merkins 200 BB sit ups 300 sqts – once rock reached the fence pax that threw it last carry’s it back to the start – throwing rotation starts again.
YHC ended the fun with most just starting their sqts – return the rocks

4 minutes of Mary – head to the flag

COT – I am missing a PAX – sorry brother it was not intentional!

The anticipation could go no further and the pax demanded payment of the debt – YHC ran to his truck to gather the prized pie – upon playing the famed LSU marching bands “pre game” there was an option for last words by @wareagle to which he muttered the emperor was “dead” to him and accepted his pie!

+2

November 9, 2022
Pax on a rope – from Mahatma

A cool crisp Autumn morning along the lake front of NOLA where 10 pax (none in yoga pants) showed up for a beatdown. Disclaimer given

Head towards the field in front fountain
Warm up
X 10
Mnt Man Poopers
X 20
SSH
X5
AbVagoda
Grassgrabbers
X5
Fwd
Back
Arm Circle
X10
Good mornings

YHC brought just enough rope for 10 pax – holding with 2 hands overhead we started at a walking pace then with a level of confidence picked it up to a slow mosey as we ascended the levee transitioning to an Indian run towards our destination that only YHC knew.

Once arrived we dropped the rope and descended the levee lining up along the bottom.
1771 – 1+7 up and over 7+1 up and over repeat with numbers ascending and descending now 2+6 up and over 6+2 continuing until there is a reverse order 7117 yet always added the total number of reps = 8
V-Ups and Jump Squats
So 1 VU + 7 JS then up and over 7 VP + 1 JS (or you could do 1JS + 7VU same thing). The reps change as outlined above always = 8
When pax finished we did Mary until the 6 joined and finished through the reps YHC had on his mind.

Then line up with the rope Indian run to the starting spot of the “H8”. 2 teams of 5 – race – as a group pax complete 5 hand release merkins run to the top of the levee cross over to center bear crawl across run down the other side to opposite side corner 5 more hand release merkins (these will be done at all corners) back up cross over bear crawl across the middle back down finishing HS merkins at the corners.

YHC had planned for a looser punishment yet it was skipped (some may say b/c YHC was on the loosing team yet there was a plan).

Align at the base of the levee – “7”
6 merkins 1 double under then 5 merkins 2 double under so on.

Now grab the rope for overhead mosey to the “house of pain” (this was our recovery)

Partner up – YHC did a bad job of assigning a rotation yet we seemed to figure it out.
Pull Ups
Dips
Incline Merkins
Timer – run to top of levee 2 burpees run down

Looking at the time YHC put in an old school “Okwata rite” – Quadrophilia! We only went 2 rounds which brought about some sad protest that YHC didn’t plan well enough for the full 4 minute effect…..this will be adjusted as arm circles won’t ever make a future beatdown of this YHC!

COT – be aware as to “lost sheep”. Are we in the 99 who should be encouraging and praying for the 1 or are we at times the 1?

+4

November 3, 2022
Deca Die Trick or Treating – from Bolt

Warmorama, Halloween edition (with bat wings of course, which ended with 100% MNC dancing—Frac was pleased). Kick off the Thang with Monster Mash (Zombie walk in place nonstop with burpees on the Mash=34) followed by a mosey to JPAS with two deca-die in tow for some trick or treating: roll both die and perform them back to back. Interestingly the die only gave us tricks (tuck jumps, mountain climbers, merkins, tricep dips, side planks, Bonnie Blair’s). After everyone rolled and led their exercises, except when KennaBrah hijacked Charmin’s second exercise which required payback from Frac upon KennaBrah’s roll, we the moseyed up the ramp where we partnered up. Everyone plank while first pair does 10 LBCs in cadence then dry dock down the steps and plank at the bottom until all pax complete. Back up the stairs and one final roll of the die, YHC hits craps: double tricep dips. Mosey back to the start for 5 MOM. COT including prayers for those suffering loss and those seeking changes.

Halloween is my second favorite holiday next to Mardi Gras and despite the tricks played by the deca-die, it’s a treat to be part of this brotherhood; gratitude for each of you!

+1

November 1, 2022