No doubt it was a LONG fun weekend for many PAX – especially those working the Hogs for the Cause BBQ fund raiser. All we can assume is that after “BARKING” for team Deswine Intervention – Peaches was canned! Monday was cold and with the PAX restless realizing Peaches was a no show, I figured it was time to get moving. We moseyed to our normal RC warm up spot. Disclaimer was given for the group as this was going to be a PAX lead beatdown. Mahatma (initial QIC) set to ground rules, ALL would be called out to lead. The warm up began:
All in cadence 15 – 30
SSH – Mahatma
Hill Billy Cow Bell
King Kong
WindMills Baby Face
Grass Grabers Madula
Arm Circles Screw Top
Grab a Rock – Mosey to the open field
Pax lined up for a 7
KK called out ManMakers then run 25 yards for Bobby Hurley
RugaRu – Partner Dora – 50 cross over Merkins, 100 Curls, 150 Squats – While pax 1 starts exerciser, pax 2 runs 25 yards and back – switch and keep building toward the #.
Mosey back toward the rock pile BUT there was still time for a Ring of PAX where one by one each Pax lead an effort. Memory loss- If you’ve read to this point feel free to update or send a shoutout through Mumblechatter and I’ll update.
Return Rocks – Mosey back to flag.
COT – After count off and Name O Rama – Pax named and welcomed Swisher-Sweets. Intentions and Prayers of Thanks.
Honestly this is F3 at it’s roots – Men leading Men. Great effort by all.
28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to Loyola campus and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
Imperial Walkers x 20
Self Love x 10
SSHs x 20
Mountain Climbers x 20
The WPM
Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.
1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).
2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.
3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.
4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).
5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.
6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.
Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.
COT
Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
YHC hasn’t been to the NOLA Foundry since the start of the Popeyes AO. Smartly, Amnesty volunteered me to Q so I can give back to one of the AOs that helped me get started in F3. It was nice to see PAX YHC hasn’t seen in a while and a good reminder of all the NOLA Foundry has to offer. Consider hitting an AO you haven’t been to in a while or ever!
WARMUP
After giving the disclaimer, YHC led the PAX in what was considered an unorthodox direction. Some of the PAX were confused with the change, but the concerns were quickly quelled as we moseyed a short distance for the following warm up IC: SSH x 21, IW x 20, Arm Circles x 20 (10 each direction), Grass Grabbers x 20, Plank Jacks x 20, and Abe Vigodas x 10.
The Thang
The PAX were divided by 1s and 2s on either side of the Roosevelt Mall for a Route 66 (War Eagle would be proud!). PAX 1 to the left for incline merkins adding one at each bench and PAX 2 to the right for dips using the same counting scheme, for a total of 12. Plank and wait at the end, then switch sides. Once each PAX had their turn on either side with both exercise, rinse and repeat using LSS and step-ups, but the step-ups were cut back to ten so the opposing PAX didn’t have wait too long.
Being my second Q ever, I did not estimate time correctly and had what would amount to another beat down that was going to go unused. Not a problem, I will return to finish what I started! With approximately seven minutes to kill, we did the following Mary IC: Tin Snips x 20, LBCs x 25, Dying Cockroaches x 20, Peguins x 20 (as a reprieve to silence some of the mumbling), and J-Lo’s x 20 (in honor of Amnesty who has been down and out with a nasty lung infection). Returned the PAX to the flag exactly at 0615. I noted Smooth wasn’t winded nor sweating, so the mumbling about the Mary was unfounded and attempts were made to make Cowbell take the fall for the mumbling, but we know better!
After a quick reminder from the PAX on the proper order to end a beat down (another attempt to be unorthodox), COUNTOFF, NAMERAMA, and COT. Prayers for the sick, injured, struggling, and private intentions, as well as gratitude for this group of men who work hard and motivate each other.
Once again, it was an honor to lead and I’m thankful for your willingness to follow. I’ll be back soon as a PAX and to finish the beat down.
After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.
We moseyed to the usual spot by the rocks for our warm-up COP.
SSH x 20 IC
IW x 20 IC
Windmills x 10 IC
Arm circles 10 forward 10 backwards IC
LSS x 20 IC
Mountain climbers x 20 IC.
Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…
Shoulder press x 15 IC, sprint to the end zone and back.
Rock curls x 15 IC, sprint to the end zone and back.
Rock rows x 15 IC, sprint to the end zone and back.
Rock squats x 15 IC, sprint to the end zone and back.
By this time, Cowbell could see what was coming…
Shoulder press x 10 IC, sprint to the end zone and back.
Rock curls x 10 IC, sprint to the end zone and back.
Rock rows x 10 IC, sprint to the end zone and back.
Rock squats x 10 IC, sprint to the end zone and back.
Shoulder press x 5 IC, sprint to the end zone and back.
Rock curls x 5 IC, sprint to the end zone and back.
Rock rows x 5 IC, sprint to the end zone and back.
Rock squats x 5 IC, sprint to the end zone and back.
Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.
Chest press x 20 IC
Flutter kicks with rock held high x 20 IC
Chest press x 20 IC
Hello dolly with rock held high x 20 IC
Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.
Circle up for some Mary.
LBCs x 20 IC
Box cutters x 20 IC
Dying cockroach x 20 IC
Penguins x 20 IC
Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.
As many New Orleanians might be aware, Hamilton has been playing at The Saenger for a 3 week run. As many F3ians might be aware, Da Parish and Rudy have a thing for musicals. So of course, the Hamilton workout was an obvious combination. And a plot was hatched – only publicized to those PAX that were In The Room Where It Happened….. So Hamilton and Burr signed up to Q the Mothership and Muscleship.
6:29am, PAX loitering around both flags wondering who was stepping forward to claim the Q. Especially loud grumbling at the Mothership flag from Jingle Vader, who repeatedly expressed his dislike for all things in Pop Culture.
6:30am, Rudy at Mothership and Parish at Muscleship give the disclaimers to PAX (most of whom seemed to be saying “Yeah, I figured.”). And both PAX took off to meet at the flag standing by a large box in the field in front of the museum.
And what was in the box? No – this isn’t a Brad Pitt “What’s in the Box?” scene. Instead, it was the exercise gear for the Qs…
And all the PAX grumbled and groaned, but still circled up in one large combined workout circle.
The Warmup – Qs alternating exercise callouts
16 SSH (Hamilton was 16 on arrival to US)
7 Burpees OYO as we begin spelling out Burr
21 Imperial Walkers (Hamilton was 21 when he became aide to Washington
Up/Downs to Burr’s cadence
30 Peter Parkers (Hamilton was 30 at the Constitutional Convention
Rocky Balboas to more of Burr cadence
Then (thanks to Mahatma’s good advice), PAX numbered off. 1s go with Hamilton (Rudy), 2s go with Burr (Parish). The Q vs Q Showdown begins…
Burr – Round 1
Dora 1-2-3 to Aaron Burr, Sir & My Shot. Pax 1 will perform the exercise while Pax 2 Burr Crawls to the 2nd tree & back.
Floyd Mayweather x 100 (2=1) – Hamilton upon meeting Burr advised he had recently punched the bursar of Princton
Squats x 200 – Burr advises Hamilton, Laurens, Mulligan & Lafayette that he’d rather sit than stand for the revolution
American Hammer x 300 – Hamilton does not throw away his shot and drops his American Hammer on Burr, Lafayette, Laurens & Mulligan
MerKING Wave/Burr Crawl to You’ll be Back
While PlanKING during the song sung by King George, pax will do a MerKING wave (1 merkin performed in a wave around the circle). When the last pax merks, the entire circle will Burr Crawl clockwise 1 rotation. Repeat the MerKING wave with 2 merks, Burr Crawl, etc until song is complete.
Mary to the song Guns & Ships.
Hold out your gun at Yorktown by holding a James Bond for :30 center/left/righ
Yorktown would not have been a victory w/out the French ships in the harbor. Hold your Boat/Canoe for :30 and finish out the song.
Hamilton – Round 1
Hamiltabata. 8 exercises, 45 seconds high intensity, 15 seconds of rest. To the songs Alexander Hamilton and My Shot
Happy Jacks (5 SSH, 2 Squat Jumps)
Absolution (8 count plank-position exercise)
Merkins
Imperial Squat Walkers
Lunges
T-Merkins
Outlaw
No Surrender (aka “The Genuflect”, in F3 Nola lexicon)
20 Count
To the 2:30 song Aaron Burr: Burpees. OYO. Go. Until the song ends. Yes, grumbly PAX – I mean it. Till the song ends.
20 Count
Mosey to the fountain for a version of the Cabinet Battle.
PAX 1 planks
PAX 2 dips x30 – with feet on PAX 1 back.
Flapjack.
Flapjack for x20
Flapjack for x10
Interlude
Both groups met at the lawn, and switched. Now the 2s go with Hamilton and the 1s go with Burr.
Burr – Round 2
Take a Break while we mosey to the Foundry
Time for an amRAP Battle while we hear Cabinet Battle #1
5 Pull ups, 10 Merkins, 15 Squats, Repeat until song is complete (3:35)
How are you going to Say No To This first American Political Sex Scandal. Hamilton was being extorted by James Reynolds while Hamilton had sex with his wife Maria. The first time it happened Hamilton gave Maria $30. Perform 30 reps (IC) of these 3 Big Sexy Exercises
Pickle Pounders
Wife Pleasers
Monkey Humpers
Mosey back to the flag…Mr Burr has business to settle with Hamilton. Your Obedient Servant
Hamilton – Round 2
Same as Round 1. Equal amounts of grumbling about the burpees. Some members of this group seemed to have an entirely different perspective on the Plank/Dip combo. Rudy suggests the Uptowners pull their minds out of the gutter.
Rudy does note that this routine was significantly harder the 2nd time around….
The Duel
All PAX meet back at the flag for the final 10-Count Duel. Qs alternate calling an exercise, making a ladder.
1 Burpee
2 Squat Jumps (then 1 Burpee)
3 Merkins (then 2 Squat Jumps, then 1 Burpee. You get the idea…)
4 Lunges
5 Country Crabs
6 Dr W
7 X Fit Merkins
8 Box Cutters
9 Turkish Getups
10 Rise Ups – Hold a Squat while Q counts down from 5, squat Jump, immediately return to Squat.
And with that, the F3 NOLA Tribute to Hamilton comes to a merciful close. Just a few minutes overtime.
Countoff and Name-o-rama, welcoming our new FNG Water Boy (named quickly before the uptowners could start suggesting based on Water Boy’s pronounced profession of selling Industrial Hoses).
Upcoming F1 / F2 this Thursday night at Greenway (6:30) and Wrong Iron (7:00).
Intentions called out, ask all of us to offer our own prayers for the intentions (spoken and otherwise) for all of our brother PAX. Finally, circle up for our closing prayer. Offer of thanksgiving for the glorious day God has given us, and for the grace of His wisdom to use this gift wisely.
Rudy and DaParish both thank the PAX for their merciful tolerance of this workout.
We have the honor to be your obedient servants….A dot Ham….A dot Burr.
8 men arrived at the Foundry in the dark. Sadly, we lost one along the way, but were reunited in the end. The usual disclaimer and off we go.
We moseyed down Roosevelt Mall, and stopped half way for the warm-up COP. SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backwards IC, Mountain Climbers x 20 IC
We continued our mosey to the end of Roosevelt Mall for the 2nd COP: Legs. Low slow squats x 10 IC, Side lunges x 10 IC, Al Gore x 10 IC, Jump lunges x 10 IC
Next off to the Foundry for some circuits. 4 stations with 2 men each. 2 circuits of Pull-ups, Squats, Dips, WWII sit-ups (15 count), followed by 2 circuits of Body Rows, Lunges, Hanging Knee-Ups, Crunchy Frogs (10 count).
This is where things got dicey in the dark. We moseyed down the back drive, stopping at each light post for 10 Merkins. Then we lost Left Eye. We turned left, he turned right, things got fouled up, and YHC did a terrible job of keeping the Pax together. Tool circled back for our lost man, but alas, Left Eye could not be found.
At the track, we paired up and completed 2 laps with one Pax sprinting 200 yards while the other Pax cut across the field. Then we circled at the end of the track for some Mary. Flutter kicks x 20 IC, LBC’s x 20 IC, Hello Dolly x 20 IC, Penguins x 20 IC.
We moseyed back to the flag, ready to jump in the car to go find our Lost Left Eye. When out of the gloom, Left Eye appeared. He made an extra mosey to NOMA, then found his way back to the flag. Count-off, Name-o-rama, announcements, intentions, and a prayer. Luckily we were reunited in the end. A good reminder to always circle back for the 6, and leave no man behind. Thanks for letting me lead. I’ll do better next time!
YHC and Ya Mom n’dem learned Monday morning as they rode in the Lakeview clown car home from Rock City that Abacus would not be able to Q the Stomp today. Instead of throwing it out to the Mumblechatter in search of a Q, an idea was born: why not do everyone a solid and bring the burpees back? Who wouldn’t appreciate our generosity?
And so, after a brief yet rambling disclaimer, 16 men set out to do the 610 Stomp our forefathers had envisioned when they created this workout many years ago: 6 minute run, 10 burpees; 3x on the way out, then turn and do it 3 times on the way back. Ya Mom n’Dem kept the time while YHC jsut tried to keep up. The Pax managed anywhere from about 4-5 miles (and however far Smooth ran) in 40+ minutes with 60 burpees thrown in for fun. Definitely a solid Tuesday.
We closed it out with IC LBC’sx20 and IC crab cakes x15, and then 5 Turkish getups OYO. Everyone made it back to the flag in time, and we welcomed back Woz, who had a strong showing back from several months laid up with an injury. We prayed for those dealing with cancer in our F3 family and extended F3 family.
This month I’ve tried to focus on appreciating each moment of each day, and making a concerted effort not to waste it. The basic concept is that if you do only what you have to do and what you really want to do, you will have more time to focus on those things, as opposed to procrastinating, playing on social media, or engaging in other non-productive/non-enjoyable habits we form. And so, we reminded ourselves to take advantage of today, but to also be thankful that we are able to – and to never take that for granted, because none of us is guaranteed anymore than this moment.
Meanwhile, I’m thankful for the privilege to lead this group. – Kuch
14 Pax set off into a mild, dry gloom that looked more like midnight than morning to find a good warm-up spot and get a little practice in for the upcoming H8. YHC was initially excited about not having to warm up in Surge’s favorite intersection, but the weeds were a little high, and we found ourselves back in the familiar intersection oval for warm-ups, consisting of:
Arm Circles
Hill Billies
SSH
Parker Peter
After the warm-up, we were back to everyone’s favorite Okwata exercises: levees and burpees and burpees and levees, and a few merkins thrown in.
Exercise 1: Sprint up the levee, jog down, 10 Burpees. Sprint back up the levee, jog down, 10 Burpees, 25 merkins, Plank and Wait.
Exercise 2: Indian Run where the sprinter drops for 3 Merkins before sprinting to the front. Rudy claims Jesus Juice almost passed me on a sprint despite the 3 merkins, but I think we should all consider the source. Although Indian runs are not necessarily part of the H8 (or at all part of it), I do hate them.
Exercise 3: Sprint up the levee, 5 Turk and Burps; jog down, 5 T&B; jog back up, 5 T&B; jog back down, 5 T&B. A little controversy about the form for these, so below is a demonstration of the Turkish Get-Up that I at least attempt to follow. It’s a great exercise for any workout, and worth practicing on your form. Start light if you do; a 10-lb kettlebell should be plenty at first.
Exercise 4: At Okwata, there is always time for running backwards up a levee, and this workout was no exception, so we did a couple rounds of Bernie Sanders, planked and waited for the 6, and then moseyed back to the flag, where we got in a few LBC’s as the clock struck 6:15.
We wished Jesus Juice a happy 35th, and welcomed Edible Arrangements from F3 Nashville. We prayed for some of our F3 brothers who are going through some tough times right now, and we recognized how thankful we are that we were able to come together this morning for a workout.
I’m also thankful for the opportunity to lead this group. -Kuch
Gloomy morning at Okwata. Last day of February, last day of 2019 RRR and YHC’s legs are definitely feeling it. Been a great month – getting pushed by all the PAX to pull a Forest Gump and just keep running.
And as 5:30 approaches, out of the gloom emerge Kuch and Ya Mom’N’Dem – 2 PAX who have been pushing and inspiring me all month. Running to the workouts, running home. Way to go guys!
Disclaimer given, and off we go – looking for a rare patch of dry ground in the swamplands of Okwata.
Warm Up
Circle up at the foot of Canal Street. Typical Warmup, as YHC is a bit of a creature of habit. As Triple Shift noted – all exercises in cadence x28 (28th day of February. SSH, Hillbilly, Peter Parker (“Stay here” yells frac, so we may as well stay here), Shoulder Taps (“stay here” the Pax grumbles, so YHC obliges), Parker Peter. Recover
But wait – no warmup is complete without burpees. So we’ll do a Burpee Box: run the canal St loop with 7 burpees at each corner (28 total burpees). If you finish, sweep the 6 and join them for their burpees as well. Mahatma quickly identifies that the name of the game is “stay together”. But he and Cowbell sprint off anyway, earning the opportunity to sweep and pick up two more sets of burpees. Nice work!
Animal Crossing
A few rounds of mosey up the levee, animal walk across, and mosey back down the levee. First its Bear Crawls, then Crab Walks, then Duck Walks. Each time, plank at the bottom for the 6. Make room for the sandal-footed hippie who decided to disrupt the workout on his run to nowhere.
Route 66
Across the street. Route 66 with Merkins. Go. Certain unnamed PAX reached lightpole #10 and became confused with what to do next. Ole Miss apparently does not cover counting when numbers exceed fingers.
Cirlce of Time / Benches
Back across the street to one of the underutilized areas of Okwata – the circle of 8 benches. A PAX of 17 made this a bit crowded, but we’ll make do. Partner up at each bench. We’ll go clockwise around. PAX noted that it was wet. Quite wet. Shoes will be wet. But – no griping allowed. Persevere. Accelerate. Own It.
Right Leg Step Up x20 (everyone). Lunge Walk clockwise to the next bench.
Left Leg Step Up x20. Lunge Walk clockwise.
Monkey Humpers x25. Lunge Walk clockwise
Low Slow Squats x20. (this was to be Box Jumps – but the dampness and crowds seemed to make that a bad idea. So improvise…). Lunge Walk clockwise.
Dips x20. Bear Crawl clockwise
Incline Merks x20. Bear Crawl
Regular Merks x20, with the whole group throwing in extras to motivate the rest of the PAX. YHC shoulders are feeling the burn. Bear Crawl onward.
Derkins. AMRAP. YHC has a clock. Go. Much grumbling and groaning ensured. 1:10 of derkins.
A soggy group of PAX gathered up and moseyed back to the flag, where we got in a last round of LBC x28
And with that, we wrap up the end of February. 2.3 miles earned for RRR. Close out with intentions (several PAX praying for close friends and family suffering with illness). And then prayers – as always YHC asks for the grace of God’s wisdom to use the gift of a day in service of Him, and in service of his family and friends.
Then – as a little bit of lagniappe, Team Okwata (cowbell, mahatma, kuch, ya mom’n’dem, rudy) took off on one last 2 mile run to celebrate the end of RRR. Thanks for the month – for the inspiration, and for the F2.
War Eagle: What is that thingamabob in your hand, Kuch?
Kuch: That’s a bluetooth speaker. It plays music.
War Eagle: Where I’m from, dancing is outlawed and the only music allowed is people singing Sweet Home Alabama.
Thus, it became clear to YHC that some music would be important to War Eagle’s continuing New Orleans education. So after a quick disclaimer, off we set to find a dry spot to warm up and moseyed up Roosevelt Mall to an intersection. Only the day before, I’d been humiliated around this very spot as I attempted to sprint to the finish ahead of Cowbell and Hawg at the Stomp, only to have them “jog” right by me. Cowbell was a little late today and did not reach the mosey spot until after we had already warmed up, so I will call it even.
Warm-up – all x20 or so
Arm Circles
Hill Billies
Windwills
Parker Peter
Some hip stretches
Mosey back down Roosevelt Mall to the far side of the track for the workout
First Tune of the Day – Tubthumping by Chumbawamba
“I get knocked down, but I get up again” = burpee
Everything else = SSH
We started getting a little sloppy on the SSH, so we did some in cadence. When we finished, one lap around the outside of the track to maximize those RRR miles.
Second Tune of the Day – Get Lucky by Daft Punk
“We’re up all night to get Lucky” = airsquat
Everything else = Al Gore
Again we got a little sloppy, and there was a bit of mumblechatter about whether YHC had thought this one through all the way. Instead of acknowledging that this might actually have been a pretty terrible idea, penalty burpees were handed out. When War Eagle critiqued YHC’s form on the penalty burpees, more penalty burpees were issued. Mumblechatter died down a bit after that. Another lap around the track, and T-claps to Cowbell, Smooth, War Eagle, & YaMom & Dem who took it upon themselves to sweep the six each time. I have been the six, and I know what it feels like to have people push you. Knowing you are not out there by yourself while everyone else moves on is a big deal, so kudos guys.
Third Tune of the Day – Flower (the Sally song) by Moby
Only one thing to do here, and that’s up and down merkins holding it at the top and bottom. Another lap around the outside with some more sweeping from the fast crew.
Fourth Tune of the Day – Proud Mary
What else would you do to Proud Mary other than some Mary? So we got down on the wet ground and alternated 10 lbc’s and 10 flutter kicks IC, one after the next, till the song ended.
Out of tunes to play, we Indian ran back down the track to the exit, where we moseyed to the flag for a minute or two of planking. Next time, we will get to Thunderstruck…
As always, thanks for letting me lead. It’s a privilege. F3 has stripped me of my excuses, and forced me to accept being uncomfortable. When we started RRR 4 weeks ago, I didn’t think I could run more than 2 days in a row, I thought I needed more sleep, thought my knee needed more rest and my shin splints and my back would keep me from ever running any real distance again and so on. As we close in on the end of this challenge, I know that I have vastly exceeded what I thought I was capable of just a month ago. For that, I can only thank all of you who set a constant example of hard work, dedication and consistency. SYITG – Kuch
