F3 New Orleans

Tag: Goose

  • Nowhere to Hide – from Goose

    It’s tough when FNG’s come on weekdays. Smaller number of PAX means there’s nowhere to hide when you’re just trying to survive, but the soon to be named Roughneck never gave up despite the feeling of drowning that we all remember too well from our own first beatdowns. With YHC, Paradox, and Kilo mumblechattering about highlights from the Zoorich Classic on Saturday and crazy lingo being tossed about in the midst of grunting and sweating, it was with great interior fortitude that Roughneck remained smiling and in good humor to the end.

    Warmup (all in cadence, x20) side straddle hops, windmills, arm circles, imperial walkers, self-love

    Thang 1: Robot Dance (?)
    -Song 1: “In Your Eyes” by Peter Gabriel–plank position for the entirety, but every time we heard “In Your Eyes”, we shifted to the next position in the following order: high plank, mid plank, mission impossible plank, back to mid, back to high, right arm up, left arm up, back to high plank, etc. This one’s over five minutes long, but it felt shorter due to mumblechatter about it likely being a catalyst/accompaniment for the conception of more than one of the PAX back in the 80’s, as well as a history lesson on the connection between Peter Gabriel and Phil Collins. This PAX has much to learn.
    -Song 2: “Banana Boat (Day-O)” by Harry Belafonte–similar, but with squats. Every time he said “Day” shift to the next position: standing, mid squat, low squat, mid, back to high, etc. The PAX had much to learn here, as well, about the origins of this song and the experience of banana harvesters. YHC is happy to provide some cultural exposure to these millenial zombies.

    Thang 2: Four corners/Baseball
    1 PAX stationed at each corner of the field (bases) and did as many reps as possible (AMRAP) of the following exercise while PAX at “home plate” completed 15 burpees and ran to 1st, then each advanced to the next base once replaced:
    1st base: merkins
    2nd: squats
    3rd: Big Boy Situps
    Continued until all four PAX had a chance to do burpees at home plate.

    Thang 3: Benchwork
    2 PAX per bench, completed the following, in cadence x20: dips, L-leg step-ups, Irkins, R-leg step-ups, Derkins. Then, rinse and repeat x15. (1:1 for all).

    Back to the flag for Mary: LBC’s, Leg Raises, Freddy Mercury’s

    COT and named the FNG–Welcome Roughneck! Great to have you, man! Awesome work, and looking forward to growing with you!

    See You in the Gloom,
    Goose

  • Highway to the Danger Zone – from Paradox

    “I guess it comes down to a simple choice, get busy living or get busy dying”- Andy Dufrene

    “Owens, you have to stop opening essays with Shawshank Redemption quotes”- YHC’s Junior English teacher

    Birthdays make YHC emotional. This is a known fact. A day for self-deprecating humor about YHCs body breaking down but also a time of reflection and gratitude for everyone in my life.
    YHC arrived at the stage with perfect F3 weather and made a few laps around the track reflecting on lessons learned in a whirlwind of 34 years. The lone lights of a familiar Tundra cut through the gloom and YHCs sensei/F3 mentor joined the fray. The flag was planted and a two-man birthday beatdown commenced.

    Warm Up
    34 SSH, 20 IW, AC, Cherry Pickers, High Knees, Butt Kicks -Bumper to Stop Sign Mosey

    The Thang- 5 Rules of Aging

    Rule #1 Recognize your Danger Zone
    YHC is approaching the age where things start to break. Physical fitness is vital when entering the health danger zone and F3 has been a gamechanger for consistency and accountability in this department.
    JBL played “Danger Zone” by Kenny Loggins- Burpees on Danger Zone, Windmills on the rest then a lap around the track

    Rule #2 Cleanse the Palate
    As the years pass its very easy to pick up baggage. These stick to us like barnacles inhibiting progress and growth.
    We added an exercise each round to represent the yearly barnacles with a track lap in between as the cleanser.

    Round 1: 4 reps of 4X4: 4 Merkins, 4 mountain climbers, back to stand position with hands up- that’s 1
    Round 2 added 21s (all clear 2/3 rounds, let my mind wander once and we paid 5 burpees)
    Round 3 added 34 calf raises.
    Round 4 added 88 lbcs

    Rule #3 Stop and Smell the Roses
    YHC has been learning to step off the hamster wheel and look around. God has filled our life with Graces waiting to be accepted.
    We completed a round of Protractors. Start on your 6 in leg raise position, increased elevation slowly and incrementally by alternating the count until we reached 90 degrees. We both found it difficult to keep up with this cadence and many numbers were repeated. Went round 2 with low and slow squats.

    Rule #4 We are all in the same Boat
    F3 has given me a great sense of companionship with fellow 30- and 40-year-old washed up fart sackers. At the end of the day we are all rowing the boat together.
    Alternated Bar lunges with 10 merkins from the stage to the benches.

    Rule #5 If you get knocked down, get back up
    No lengthy discourse here. ChumbaWamba did the talking.
    JBL provided a thunderous rendition of “TubThumping” while we got down and got back up roughly 34 times with high knees for the rest. This one was dedicated to Enron.

    Just enough time for an additional #rule 6, spend some time with Mary.
    20 Wife Pleasers
    Goose led Lazy Boys
    20 Penguins

    Grateful for the camaraderie and leadership opportunities that F3 provides. Solid way to start the bday festivities and get a jump on the next 34 years.

    Announcements and plans for attending the Zoorich Classic.
    Prayers for upcoming events
    COT and Goose prayed us out

    Till then next Gloom
    -Paradox

  • Holy Saturday and a Visit from a Forefather – from Goose

    As the PAX slowly trickled in at the Peltch on the morning of Holy Saturday, we tried to guess whose car was pulling in as soon as we could see the headlights down the road. But one car mystified us, even as it pulled to a stop in the parking lot–was it another one of Tighty Whitey’s FNG’s showing up nervously without him? Or, was it an overly excited little league coach coming to set up his dugout a few hours early? We were way off. White hair was the first thing to become clear in the gloom, and then a Run Cajun Run shirt–could it be? Yes!! It was Reluctant Yankee! I had the distinct pleasure of directing the following proclamation to the PAX, “Gentlemen, this is the founder of F3 NOLA, and today he has deigned to join us bayou PAX for our humble beatdown at The Peltch.” YHC would have preferred to have some trumpeters, a red carpet, and a scroll to read from, but all we had was Coyote, my 10-year-old 2.0, who rattled off as many F3 terms as he could think of (“fartsack” came up multiple times).
    Ultimately, 12 PAX, including an FNG, were present as we commenced a Holy Saturday themed beatdown.

    Warmup: SSH, WM, AC, Cherry Pickers, IW, high knees, butt kicks

    Thang 1:
    Moseyed to the Thunderdome for a Flora 1, 2, 3 and a couple of songs. The theme was uncomfortable waiting–Jesus is lying dead in a dark, stone tomb, and we’re waiting with him.
    Partnered up for the Flora (waiting in uncomfortable positions while your partner completes his reps):
    1. Partners split 100 dips, each does 10 at a time while the other holds dip position (down).
    2. 200 air presses in people’s chair against the columns, 20 at a time while other holds chair position.
    3. 300 flutter kicks, 30 at a time while other holds legs six inches off the ground.

    Song 1: “While I’m Waiting” by John Waller–held plank for the duration (almost 5 min.) and 3 mountain climbers (2:1) every time he said “Waiting” (90 mountain climbers total). YHC’s calves are still sore.
    Song 2: “The Final Countdown” by Europe–side straddle hops for the duration (over 5 min.) and three Bonnie Blairs (1:1) for every “Final Countdown” (over 50 total).

    Thang 2: Empty Tomb
    When the disciples saw/heard the tomb was empty, the waiting/difficulty wasn’t immediately relieved. There were questions, confusion, running, freaking out, etc. So, the PAX lined up at the first of three cones and completed 20 Chinooks (arm circles over the head) to represent the women freaking out and telling the disciples the tomb was empty, and then sprinted to the second cone to represent to apostles running to the tomb, and then army crawled from there to the third cone (crawling into the tomb to check it out).
    Repeated this 5 times (and gained some souvenir brush burns in the process).
    Then, all PAX ran backward to the last cone and back followed by carioca to the last cone and back.
    Then, partnered up and PAX 1 ran backward from the first cone to the third, and PAX 2 sprinted to try to catch him once he reached the second cone (like Peter trying to catch up with John). Flapjack and then rinse and repeat.

    Indian Run around the park gave YHC a chance to chatter with Yankee a bit about F3 leadership, followed by some substantial Mary at the flag. Tried to include 10 Absolutions, a somewhat complicated 8-count plank exercise, which failed miserably, leading to the obvious lesson that absolution (cleansing from sin) can’t be earned. Other exercises were crunchy frogs, wife pleasers, leg raises, and a couple of other things, I think.

    Count off, name off, and named our FNG Neanderthal–welcome!! Announcements included a push to hop in the clown car headed to the Northshore for the Zoorich Classic this Saturday, and Kilo prayed us out. Thanks, gents, for letting me lead, and huge thanks to Reluctant Yankee for the surprise visit!

    SYITG,
    Goose

  • Lieutenant FNG – from Goose

    YHC pulled up to Lumen Christi this morning to a crowded hill crest–Cardinal brought three FNG’s who were excitedly awaiting the flag planting, and, I think, expecting that they’d probably be able to outperform Cardinal and whatever other old guys who might show up (ha!). The three young’uns are two seminarians and one prospective seminarian, and they certainly showed some interior fortitude this morning by sticking with it the whole time with smiles on their (sweating, dirty) faces.

    Warmup: side straddle hops, windmills, arm circles, cherry pickers, imperial walkers, self-love, and 50 Moroccan Night Clubs IC (waiting for Paradiddle to join–it took a while).

    Thang 1: Lieutentant Dans
    I had to ask the young PAX (only Picadilly is as old as YHC) if they knew who Lt. Dan was. Thankfully, these fellas are cultured, and they were able to pull out the famous quote immediately (“Lt. Dan, you ain’t got no legs.”)
    We moseyed to the bench by the small pond, and starting there, moved toward the last bench on the shore of the big lake using the following mode of transportation: 1 squat to 2 lunge walk steps (2 squats, 4 lunge steps, 3 squats, 6 lunge steps, etc.). It felt successful given the sincere statements of hatred directed toward YHC as we neared the finish line.

    Thang 2: Bench Work
    Gave the legs a break as we squeezed seven medium to large men onto three benches for two sets of 20 freak nasties, 15 irkins, 10 derkins. The form on the dips may have been compromised a bit for the FNG threesome due to the formidable wingspan of the soon to be Uncle Rico.

    Thang 3: F3 Poker
    Figured we’d give the Houma guys a taste of the official F3 Deck of Death–the more we can connect them to the bigger picture of F3, the better! So, YHC dealt 5-card stud, and the winning hand was the workout set for the whole PAX. Got through two hands, and was able to introduce them to Monkey Humpers, Smurf jacks, Chuck Norris merkins, Ranger Merkins, and what 100 side-straddle-hops feel like after doing Lt. Dans.
    For the second of two hands (both won by Picadilly, interestingly), Jokers and Dueces were wild, and the winner included a Joker, which YHC explained should be assigned a ridiculous exercise. So, we ascended the hill via crawl bear (backward bear crawl). The key was to keep the flag in sight between your legs so you don’t veer off, take small steps, and pretend you’re anywhere else but crawling backward up a hill.

    Finished with enough time for some solid Mary: Crunchy Frogs, leg raises, and wife pleasers (since they had been mentioned before as the second most dignified exercise, monkey humpers being number one).

    Count off, name off, and we provided new identities to Donut Day, Econoline, and Uncle Rico–welcome fellas! These guys did a great job pushing themselves for their first beatdown, and we’re looking forward to what God has in store for them!

    See You In the Gloom,
    Goose

  • Holy Monday- Picking Figs and Cleansing Temples – from Paradox

    YHC wanted to crank the intensity diving into Holy Week so when 3 Pax gathered at the stage a disclaimer was given that we would be following Holy Mondays scriptures and YHC would read these Gospel excerpts during a deep squat hold. (Deep Squat Disclaimers TM)

    Once a traditional Goose warmup – (SSH, IW, AC, WM, buttkicks, high knees) with bumper mosey was complete, we got started.

    THANG 1
    Authority of Jesus Questioned (Mathew 21: 23-27)
    Numerous times in the Gospel the Pharisees approach Jesus and attempt to paint him into a corner and he ties their brain into a pretzel.

    Played the Switchfoot classic “Dare you to Move” and completed step ups at the pavilion during whole song with burpees on – “dare you to move”

    THANG 2
    We grabbed Ole Hickory (heavy bar) and gave Yankee Joe the full history of Ole Hickory dating back to the Civil War. Took OH for a deep mosey and stopped at first light of Rich Mans loop for our second reading.
    Jesus Curses the Fig Tree ( Mathew 21: 18-22 )

    One man took ole hickory for a one lightpole journey with hickory in shoulder position and lunges for the entirety. Remaining pax went ahead to next light and started Fig Pickers (cherry pickers with squats). Reflections were made on how far the goal of the next light looked when starting with this burden but in contrast how close the approaching man looked on the other side.
    Two rounds of this and we returned to the flag.

    THANG 3
    Jesus Cleanses the temple(Mathew 21:12-17)

    Table Flippers- 1 man takes ole hickory and completes 5 Hickory Squats then on the 5th tosses it as far as he can. Remaining pax complete a mix of big boy situps, LBCs, wife pleasers and penguins.

    Prayers for the beginning of Holy Week and that God will help us put or own temples in His order.

    COT and Yankee Joe prayed us out.

    **Due to his effort and several recent posts, Yankee Joe graduated from YHC calling him “Cactus Jack” today. A momentous occasion.

    Awesome effort on those Hickory Lunges fellas. Thanks for the opportunity to lead.

    SYITG
    -Paradox

  • Holy Thursday–Plenty of Material to Work With – from Goose

    4 PAX gathered in the gloom of an ominous Holy Thursday morning. Lightning flashed and rain threatened throughout, but off in the distance, there were breaks in the clouds that promised a hopeful future. But, until then, there was much to endure:
    Warmup: SSH, AC, Cherry Pickers, Chinooks (gonna be using those shoulders today), IW, SL

    Thang 1: Passover Prep and Darkness Prowling
    Partner 1 prepped for Passover while Partner 2 prowled in the darkness for three rounds.

    -Round 1: Partner 1–Colt 45’s with coupon (15 curls from waist to chest, 15 curls from thighs to waist, and 15 curls from thighs to chest); Partner 2–Block and bear across the field and back (bear crawl while dragging block forward from between legs/arms).

    -Round 2: Partner 1–Bolt 45’s (15 squats with coupon from upright to halfway down, 15 from halfway down to all the way down, and 15 from all the way down to all the way up); Parter 2–Murder Bunnies w/coupon across the field and back.

    -Round 3: Partner 1–Kettle bell swings until partner 2 returns; Partner 2–rifle carry (overhead) across the field, 10 squat thrusters, and rifle carry back.

    Thang 2: 4 Corners = 4 stages of Holy Thursday night–2 rounds of each

    Washing of the Feet–“If I do not wash you, you have no part in me.” (Jn 13:8)
    15 Absolutions (8-count ab killer; look it up). Round 1 was called in cadence; round 2 was not, because YHC needed to breathe.

    Last Supper–“And he took a chalice, and when he had given thanks he gave it to them, and they all drank of it.” (Mk 14: 23).
    15 Goblet squats (squats with coupon held vertically under the chin).

    Judas’s Betrayal–” ‘It is he to whom I shall give this morsel when I have dipped it.’….So, after receiving the morsel, he immediately went out; and it was night.” (Jn 13: 26, 30)
    15 Dips, 15 right leg step-ups, 15 dips, 15 left leg step-ups

    Agony in the Garden of Gethsemane–“Father, if you are willing, remove this chalice from me; nevertheless not my will, but yours, be done.”
    Mission Impossible plank (hold one inch off the ground)–PAX counted around in a circle up to 50.

    After Round 1 of this, it was about 6:15, which is our 45 minute stop time, but for some reason, YHC had 6:30 locked in, so after Round 2 began, Enron and Paradox began to mumble on their bench: “Is he going over time? Is there some deeper meaning to this? Did we do something wrong? Did he secretly tell our wives we’d be later than usual?” Then, as we moved into round 2 of the Agony planks, YHC made a joke about “keeping watch for one hour”, which sealed the deal in the PAX’s mind that it we were purposefully going the whole hour, though YHC meant it only as a joke that we’d be planking for an hour if we really loved Jesus. And, just like Peter at the last supper, they were afraid to ask the Q directly, and hoped Kilo, who shared a bench with YHC, would ask. But, Kilo was blissfully without a watch and had no idea he would be late for work today.
    So, we ended with a long sprint, a long carioca, and a long nur, to connect us to the apostles who all fled. And, we completed 6 minutes of Mary.
    Just FYI, going over time, especially 15 minutes over, when the agreed time is 45 minutes is disrespectful to the PAX, and YHC would never purposefully surprise the men with such a move. My deepest apologies! And, thanks for your patience this morning, gents!
    SYITG,
    Goose

  • All Around the Mulberry Bush – from Goose

    Three PAX gathered for another gorgeous morning on the hill at Lumen Christi after YHC came rolling in two minutes late (still figuring out how to pad time for lines of extremely slow trucks on bayou highways). So, no time was wasted jumping right into some SSH, WM, AC, SL, IW, high knees, and butt kicks.

    Thang 1: All Around the Mulberry Pond

    Moseyed to the edge of the small lake and partnered (throupled) up.
    -Round 1: Partner 1–Nur (run backward) while Partner 2 completes 5 flutter kicks and then sprints to catch up and take over nurring. Partner 1 then drops and does 5 flutter kicks before sprinting to catch, etc.
    -Round 2: Partner 1–carioca, Partner 2–5 scuba steve then sprint to catch
    -Round 3: P1–lunge walk, P2–10 mountain climbers then sprint
    Not easy, but not as hard as expected, so we added a nice, long 3-person Indian run back to the bottom of the hill.

    Thang 2: Jackass Webb
    Each PAX did ascending ratio of 1 donkey kick to 4 air presses up to 10 donkey kicks and 40 air presses. Fun! Donkeys were looking pretty lame toward the end.

    20 left leg step-ups followed by 20 right leg step ups before heading up the hill for some serious, non-stop Mary: gas pumps, big boys, flutters, wife pleasers, penguins, dying cockroaches, Nolan Ryans, and Jane Fondas.

    COT and YHC prayed us out.
    Grateful for the camaraderie and the beautiful weather. Thanks for pushing, guys!
    SYITG,
    Goose

  • Am I My Brother’s Keeper? – from Goose

    YHC had an interesting idea that could either be a memorable challenge, chock full of valuable life lessons, or it would be a total cluster, and nothing in between. So, with a record 6 PAX gathered at The Stage in the gloom of a gorgeous morning, we commenced.

    Warmup: SSH, Windmills, Grass Grabbers (deviations from the norm, duly recognized, are always for a reason), Arm Circles, Cherry Pickers, Imperial Walkers, Self-Love

    When YHC requested the assistance of JBL, Paradox informed us that JBL was fartsacking (or “charging”); and this after multiple prompts over the past few weeks to take advantage of JBL: “He’s here for you. He’s always ready to provide deep, booming base, and consistent bluetooth connection. Take advantage of his presence and his audio prowess.” But, alas, the first test of “Am I my brother’s keeper?’ resulted in grave failure. So, the morning’s soundtrack was barely audible on the phone speaker and out of YHC’s control, so there’s no telling what the guys closest to it were subjected to.

    Thang: Total Dependency

    PAX lined up and were instructed to observe the exercise of the man to their right and repeat it. Each man was then responsible for completing and displaying that exercise and communicating the number of reps to the man to their left. YHC was first in line and basically took the PAX through an ascending ladder of exercises (listed below), so there was constant movement and constant need to communicate down the line what exercises came next. Each man could only speak to the man next to him, so one-on-one communication was key.

    At first, there was some confusion as to what each PAX was responsible for communicating. Enron almost let Paradox do 25 burpees instead of 25 mountain climbers because he assumed it was a sort of “telephone” type game where misunderstandings were not corrected, but passed on. (That may have been YHC’s fault for explaining the exercise as “sort of like ‘telephone’”.) But, as the beatdown continued, and reminders to “Take care of your brother!” were repeated, the PAX caught on.

    Exercises were done as an ascending ladder (starting with the first, then the first and second, then the first and second and third, etc.):
    5 Burpees
    10 Merkins
    15 Lunges (2:1)
    20 LBC’s
    25 Mountain Climbers
    30 Second plank (4-count to 30)
    35 American Hammers
    40 Side Straddle Hops
    45 Big Boy Situps
    50 Squats (ran out of time for these)

    After count-off and name-off, YHC explained the lessons learned:

    1. Pain and/or pride typically cause us to focus heavily on ourselves and forget about the men around us. But, here, if we were overly focused on our own rep count or just trying to finish, the man next to us would be completely lost. It required much focus on where he was in the series and when he needed what information to continue. This is immediately applicable to life as a married man and as a father. When we’re overly focused on ourselves, either out of self-pity or pride, the people who depend upon us are left in the dark.

    2. Faith is never truly internalized from an expert to a group. It can be understood intellectually, but for a man to take ownership, he must be accompanied intimately by another who’s in the same boat, who’s been down the same road, and who can give both direction and confidence that it’s doable, it’s real, and it’s worth the struggle. Without this one-on-one accompaniment, faith struggles to escape the world of ideas, and we struggle to escape our own doubts and questions.

    COT, excellent prayer, announcements about the clown car trip to the Northshore beatdown on April 23 (Zoorich Classic) and Percleator having to go back to being a weekend warrior (Nooo!).
    It’s such a privilege to be out there with you, fellas!
    SYITG,
    Goose

  • And, For The Next Round… – from Goose

    Spared once again from forecasted rain, four PAX gathered on another unexpectedly beautiful morning to top the hill and plant the flag at Lumen Christi. YHC had designed this particular beatdown around Paradiddle’s recent comment revealing a desire for more running (and probably less hill crawling). Alas, there was no Paradiddle, but his absence was honored by a beatdown filled with both running and hill crawling.

    Warmup: SSH, Slooooooww Vigodas (after yesterday’s lumberjack trauma), arm circles, cherry pickers, imperial walkers, self-love

    Thang 1: Sticky Ninjas

    YHC had a good time coming up with a new way to move the PAX up and down the hill. With fond memories of those little plastic ninjas with sticky hands and feet that you throw against the wall and watch them crawl/flip down, the PAX made their way down the hill via 180 crawling arcs with one hand or foot fixed in place. Right hand stays put while the rest of the body crawls down in an arc around it; then, left leg, then left hand, etc. Picture bear crawl or plank position, spinning slowly down the hill with one hand stuck in place until a full 180 arc is completed, then switch to the next foot, etc.
    Going down was kind of fun. Going up was a different kind of fun… Definitely keeping that one in the back pocket!

    Thang 2: Round and Round We Go:

    Round 1: While each PAX takes turns running alone around the big lake (about a quarter mile), the rest complete continuous sets of 7 jump squats, 7 merkins, 7 LBC’s. Once all PAX have run…

    Round 2: PAX run two at a time around the big lake, the rest completing continuous sets of 5 burpees, 10 plank jacks, 15 flutter kicks. Once all PAX have run…

    Round 3: Each PAX runs around the lake alone, and the rest complete continuous sets of 15 squats, 10 dying cockroaches, 5 Maktar’s (plank walks). Sent the last two together so we’d have time for the final event.

    Thang 3: Imperial Walker Dance

    For the Duration of “Baba O’Reilly” by The Who, PAX did Imperial Walkers in cadence with the rhythm (some PAX’s rhythm is better than others, especially toward the end). The song lasts exactly 5 minutes, which was enough time for an in-depth lesson on all things CSI from Cardinal. YHC had no idea that all three CSI series used Who songs for the them (Baba O’Reilly was CSI: New York). Cardinal’s favorite is CSI: Miami because the main character is his doppleganger, but with cooler sunglasses.

    COT and prayers for families. It was a great morning! Thanks for being out there, fellas, and for sticking with it!

    See You in the Gloom (SYITG),
    Goose

  • I met a man named Lumber Jack Webb – from Paradox

    “Once I was sad for a PAX who must jog, until I met a PAX who had no log ”
    – Ancient Chinese Proverb

    YHC found inspiration deep in the hardwood bottoms of north La this weekend after a trip to visit parents. A recent storm dropped a fine red oak that needed processing for firewood. While assisting YHCs father in stacking logs the variety of exercises one can accomplish with logs overwhelmed the senses. The PAX need this and they don’t even know it! SUV space was cleared and a 5 hour drive back down south fueled numerous future uses for logarithmic progress. A few hours later….

    A thicker than usual bayou gloom hung over the stage as 5 PAX assembled at the Stage. Glances at the lumber ranged from quizzical (Goose) to pure disgust (Cardinal). Pleasantries were exchanged then we got down to business.

    WARM UP

    SSH, WM, IW, Arm Circles, High Knees, Butt Kicks – Mosey to Bumper Stop Sign to get the juices flowing.

    THANG 1

    YHC instructed everyone to grab a log and circle up . Gave a disclaimer about the lumber discovery and the associated symbolism of a trees strength.

    Song- “Strong Tower” by Kutless. Held Al Gore position during song with Log Jacks (SSH with logs presses) during Chorus.

    Next YHC introduced Lumber Jack Webb….Lets just say Abe Vigoda and Freddy Mercury check under their bed for Lumber Jack Webb. Started with 2 Log raises (OHP w/ logs) and 4 Log Twists (american hammers w/ logs) and advanced by 2/4 every set. Transport in between was via 10 x Log Swap Lunges (held log at chest, swap sides with every lunge). When we got to 16 Raises and 28 twists we descended by 2/4 and circled for home. Respect for Goose and Yankee Joe who selected particularly heavy lumber and kept mumble chatter to a low 7%. Solid effort here.

    THANG 2

    Mini log Dora 123

    1 man has log exercises while 1 man travels to benches and back with Log Tires (high knees while bringing log to same high knee side) and back with Log Flippers (flip log, follow, repeat)

    50 frog log squat presses

    100 Jane Fondas (log up and bring to high knee crunch position)

    150 Lumber Jacks (SSH with log raises)

    Just enough time for Log Mary- Big Boy sit ups with log lifts, Penguins, Log Gas Pumps (nice call Perc!) and Log Wife Pleasers were all completed.

    COT and Cardinal prayed us out.

    Some beatdowns look way better in the caffeine riddled brain of YHC but I think this one came to life as planned. Lumber Jack Webb is now a cajun folk hero and he will return when you least expect him….

    Great discussion post beatdown about not comparing the weight of our burdens with others and instead embracing the suck. A continued theme as we march closer to Holy Week- there is little growth without pain. Continued some excellent discussion about the example of St. Joseph as a family leader during challenging trials.

    Always a joy to lead you out there fellas.

    SYITG