Brief warmup…
Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.
To the gym…
20-Merk/Calf raises/Monkey H. then a lap
15-….
10-….
5-…
To the Pavilion
Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10
Peoples Chair – 30sec/30 sec w/ air curls
To the rock pile…
All with rock
15-Curls/Rows/Ov. Press/Triceps
10-…
5-…
Frisbee Toss game
COT
Gratitude!
Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then I hear Q needs to be here 15 minutes before working to welcome the PAX and any guest.” OK, well, “Welcome” then YHC waiting a few minutes did the disclaimer and instructed the PAX to grab a rock then head to the football field for warmups.
YHC lead PAX in various warmups and a little stretch. Then instructed the PAX on the THANG.
Somewhat of a BLIMPS but modified.
B= x5 Man makers Blimpy with a Rock overhead
L= x10 Lunge Twist with a Rock
I= x 15 Isolated Curls with a Rock
M= x20 Merkins alternating hands on Rock
P= x25 Bent-over Row with a Rock
S= x30 Squats with Rock
Run 1 Lap
Repeat until time expires
Weather: 70 and humid. Feels more like early summer than winter, which we were in just a few short days ago (and apparently will be in again within a few days). 9 PAX gathered around a giant piece of wood (thanks to Scantron), while we awaited the tiny piece of wood that is now the namesake of the Wednesday workout. with 30 seconds to spare, Fast Tax appears carefully carrying the bat (carefully to ensure we don’t accidentally break it by dropping it).
So 10 PAX head out of the gate towards the rocks. As YHC nearly breaks his ankle stumbling over a tree route – he remembers the Disclaimer. Quick stop for a disclaimer and a reminder to watch your step. Then back to the rocks, perhaps a bit more carefully than a moment ago.
Quick warmup with some very slow stretching, which seemed to put Vagabond to sleep. So lets get to the thang. Grab a rock, feel free to go heavier as we won’t be running with it (once we get to the football field). As expected, Rougarou did not go any heavier than normal.
At the field, circle up for the Dirt McDeuce: 4 sets. Each set is 3 exercises followed by a lap. Most of the exercises (arm/core/leg) will be in cadence, and often it will be 12 count. But YHC was clear that he would be modifying as desired. Overhead, BBSU, Squats, Lap. Curls, FK, Lunge, Lap. Rows, Twists, Monkey Humpers, Lap. Chest, LBT, Calf Raises, Lap. YHC had the distinct pleasure of feeling War Eagles soft and delicate tushy during the Monkey Humper stage. Pillsbury looked on in sheer terror, wondering just what he’s gotten himself into.
Last thing: groups of 3 (while Hokie chose to just lay on the soft grass and stare at the sky): PAX1 takes a rock 50 yards down and starts Chest Press. PAX2 starts rowing. PAX3 sprints to PAX1. And so it repeats. One pax running, one chest pressing, one rowing. Got about 8 mins of this. Then it was time to return our babies and head back to the flag.
COT: announcements and intentions. In particular, YHC is asking for peace, serenity and healing for in-laws while they navigate a recurrence of CLL. ANd also asking for empathy for he and his M as we together try to help her parents through a very difficult time. Thank you all for your prayers and thoughts this week!
El Diablo – 2/16/22
Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.
After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.
FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.
William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.
WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.
With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.
The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.
As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.
Thanks for the fellowship and the opportunity to lead!
SYITG
Warm up
Bring rocks to football field
Pax choice at 10 yard markers x10
– 10 burpees
– 5 Catalina wine mixers + 5 squat
– 10 merkins + 12 squat
Marry for rest of beatdown to tunes with Mary in it:
on back legs lifted rock rotate back forth R/L
Flutter with rock
Cocoon – lay flat with arms legs outstretched then crunch with arms at side of bent knees
Low plank knee tap
Glue bridge march – wife pleaser with arms extended straight up and lift alternating knee to chest
Sideways bear walk – knees just off ground
Leg lifts without touching ground (6 inches to 90 degrees)
Bird dog knee touch
Hello Dolly with rock
Nolan Ryan
Crunch start with legs extended
American hammer
Big bois with rock arms extended
Back alternating toe touches
Floyd Mayweather low
Plank jacks with shoulder tap
Side plank elbow with opposite arm outstretched
COT
Love rocks
With romance on their mind, 6 pax showed to Rock City on a chilly Monday morning ready to start the week in the best way. Disclaimer was provided by the Q and they were off to the races with
30x SSH, 10x Abe Vigotas, 15x Imperial Walkers, then we moseyed to the rock pile to pick our companions.
The Pax were instructed to give a name to their darling as we walked over to the parking lot, our minds filled with that which was to come, we made a circle then we did flutter kicks holding our babes above us, each pax calling out a set, the reps were determined by how many letters were in their date’s name. This totaled 35 reps.
Pax then recovered and did the same number count with squat thrusters.
Then we moseyed to the gym and back with our burdens, switching shoulders at the gym.
Another round of flutter kicks was followed by a round of American-Getups(definitely not Turkish) then they moseyed to the cabana and did 20x step ups,
20x big boy sit-ups both with our sweethearts, then 18 more American getups. At this point one of the pax pointed out that he was having separations issues with Burpees after being so close with them in January, so we did 10 AYOP. Then we rifle carried our accompaniment back to their home’s and did 15x Penguins, 20x LBC’s, and 14x Wife Pleasers. Then we sprinted back to the flat for a set of Echo count stretch’s and COT
On a serious note, Q would like to give a sincere thank you to the PAX who showed up, because YHC would have far-sacked in a heartbeat with them.
El Diablo has spiraled downward into nothing more than an AO where participation trophies are promised by Hawgcycle for simply showing up and cuddling with a slender slice of wood. It was obvious these pax needed to be reclaimed from the depths of mediocrity that the site Q had banished them to.
YHC planted a flag and with speaker in hand, gave a disclaimer, then moseyed to the field for warmup. There was SSH, there was grass grabbers, there was even some running on the track. But more importantly, there was bat wings ending in Moroccan night club with most all dancing.
The speaker played its part with 10 minutes of EMOM with burpees, then we ran some more.
YHC quickly discovered the pax has no idea what a column is, based upon their lack of compliance when called to form 2 columns. Once order was restored, one column was QB, other column was receiver. As one pax called out, it looked better on paper. 10 more burpees!
Mosey to the basketball court. Each pax shoots a free throw. A miss is 5 burpees, a make is a pass. We did a lot of burpees. There were a few pax that took a redemption shot, most notably Hokie, making the only basket of the day!
Back to the field for more burpees and Mary.
COT
We did 200 burpees, and passed around some balls. Thanks for joining me and for putting up with my stupid ideas. All pax earned another notch on Hawg’s Wood!!!
SYITG
It was a rather chilly morning as four PAX manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
After disclaimer, we headed to the rock pile.
Warmups consisted of SSH, Grass Grabbers, Nancy Kerrigans, and Hairy Rockettes
After “medium” rock selections, we headed to the Shelter where YHC began the number game. PAX took turns picking a number from 1 to 7 with each number corresponding with the numbered workout below.
1. Rapid Fire Rock Set
2. Rock-a-bye Baby
3. Bearmuda Triangle
4. Rocks Up – Rocks up
5. Bear Crawl Snake
6. Hair Burners
7. Head, Shoulders, Knees & Toes
In hindsight, YHC could have mixed it up some since all of the exercises involved shoulder work…we’ll feel that one in the morning.
As the seventh exercise was completed, we moseyed to the rock pile to drop our rocks and head back to COT for name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship!
SYITG
Six of F3 Nola’s finest displayed their true grit and stalwart character when they braved the subarctic temperatures and gale force winds to participate in another round of Battle Frisburpee at the Uptowner on Friday. Okay, maybe not gale-force winds and sub-arctic temperatures but it was 36F with light rain and a wind chill of 28.
After a hasty disclaimer, we moseyed to the driest part of the field for warmups, each of us quietly thinking to ourselves that we should have our head examined…
Warmups:
Grass Grabbers, SSH, Bat Wings with MNC. YHC ditched the Swan Dives b/c that would involve getting wetter than we needed to.
Unwilling to jump right into the highly anticipated main event but trying to keep us warm, YHC kicked things off with Catch Me If You Can:
PAX partner up. Partner 1 performs 10 Merkins and then sprints to catch the Partner 2, who has been running backwards. Partner 2 now does Merkins while partner 1 runs backwards. The cycle continued until we finished a lap with YHC switching from Merkins to Crab Merkins.
Wanting to give the PAX some practice throwing the frisbee in the gale force winds, YHC selected Go Fetch as the next thang:
One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, then back to lunge walk b/c it is too frickin wet and cold for bear crawls.
With 25 minutes to go, it was time for BATTLE FRISBURPEE.
Team 1: Fast Tax, Hand Grenada, Charmin
Team 2: Bogie, Mahatma, Disclaimer
After a recitation of the rules for those PAX who were new to the game, we commenced. The battle was intense, in part because there was a lot more running with only 3 people per team and a lot more burpees were required due to the wind catching the Frisbee and PAXs’ hands being too frozen to function very well.
The game was tied with 3 minutes to go as the rain started to come down again. Marshaling their reserves, Team 1 (primarily Charmin & Hand Grenada b/c YHC was done in by that point) adroitly and tactically moved the Frisbee down the field to score the final point, winning the game 2-1.
With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
Followed by Coffeteria at PJs.
Thanks for the fellowship! SYITG
8 PAX in the gloom to send January off with a bang. Usual speaker, Usual playlist, Usual Tabata planned. But this time, YHC had one more trick up his sleeve. So after the disclaimer, lets head off to the rock pile.
Warm Up of some usual stuff. SSH, IW, etc.. Grab a rock. Instructions included Feel Free to Go Big, as we werent going to be moseying with it – besides hauling it to the gazebo.
Thing 1: Exercising to some of YHC’s favorite tunes. 10 rounds. Each round is 45 seconds with 15 seconds rest. This isn’t a race for 45 seconds. Push, push hard. But do the full exercise. Dont cheat yourself.
Overhead Press, Squat, Sit Up, Curl, Lunges, Little Baby Twists, Row, Step Up, Derkins
Thing 2: the Trick Up The Sleeve: lets get that heart rate UP. Over to the parking lot.
Sprint to the gym, 5 burpees, sprint back, burpee until the 6 gets home.
Seriously, lets sprint. Not mosey. Sprint. The idea is to push hard and get that heart rate up. AND THEN have to work through the burpees while the heart is pounding. YHC was pushing 150.
2-3 minute wait for YHC and FastTax heart rate to get back into the 90s. Then do it again. Then rest again to get the heart rate back down towards 90.
Thing 3 is just Thing 1 again. Back to the gazebo. Another round with more tunes. Then return the rox and head back to the flag.
Note to Self: that sprint/burpee combo is HARD. I think its good, but what would I know? After all, I am not a professional trainer. But I’m sure I’ll try that again.
