F3 New Orleans

Tag: Hawgcycle

  • 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!

  • Another Q, Another Stupid Idea (The Reprise) – from Hawgcycle

    Conditions: Cool and a little windy. The lake was choppy

    Pax: Abacus, Cheese Steak, Cyber Cajun, Glitter Balls, YHC, Jesus Juice, JV, Kuch, Mahatma, Ralph Machio (Charlotte)

    Today’s classic Okwata beatdown was a reprisal from March 3rd, 2016. The Original workout was attended by Griswold, Tool, and YHC.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee. From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards. YHC got in 10 trips, which is better than the 8 I did in 2016.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary: LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This may be the first time I have done Elbow Plank Jacks and Elbow PP (chuckle) since 2016. Why do we not do these more often?

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work. 20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9. Kuch and I did the in the lake, everyone else chose the planters. We followed that with Incline Merkins a safe distance from the water x 10 and Squats x 20. YHC gave everyone a second chance at the Lake Merkins. Participation was 80% this time. #MakingMemories. This is where the 2016 workout ended. We are apparently much more efficient 6 years later. We still had 15 minutes left.

    Mosey to the discarded street sign with the concrete base. One man bear crawls up and down the levee as the timer. One many does rows with the street sign. The third man leads the others in an ab exercise. Rotate through until all have bear crawled and rowed.

    Mosey to the flag. One minute remaining for 11 8-count body builders.

    NMM
    • Good lesson from 2016 about doing the important things first. You don’t want to waste a bunch of time doing arm circles at the beginning of the workout and then only have 30 seconds for Quadraphilia at the end (see last week’s Q). We got a solid 4 minutes in for Quadraphilia this morning because we made it first.
    • There are two things that make me think it’s been a good workout. Someone pukes or JV drops an F-bomb. No one puked today, but JV dropped an F-bomb 9 minutes in. I could not be prouder.
    • I’ve been doing Jack Webbs for 8 years. I still don’t understand how air can be so heavy.
    • We really should do Peter Parkers from our elbows more often.
    • Guys were really pushing it on the levee sprints. We should probably do more explosive exercises where we have time to recover. This was a good one.
    • When YHC had the original bad idea of doing decline merkins on the steps to Lake Pontchartrain, the Lake was calm. Today, the sea was a little angry. It was so much better this time. I will never forget the image of 8 guys to my side doing decline merkins while the lake was washing up and over them. Top 5 Okwata memory for sure. Could easily be #1.

  • Tick Tock – from Hawgcycle

    Conditions: Cloudy, 75 degrees, Humidity 88%, Wind 5 m/h from SSE (disappointingly dry.)

    Pax: Almonaster, Boge, Catfish, Cheetos (FNG), Eagle Fang, Heisenberg, Igor, Java (FNG), PVC, Revit, Roach (FNG), Rudy, Spalding, Thighs, Tool, Triple, Vagabond, YHC

    The Cantores were out last night, predicting a monsoon this morning. Excited to get wet, YHC laid out the swim trunks and took the Q. As previously established, YHC has little faith in the Pax’s desire to overcome conditions. So I started planning a workout for somewhere between 2-4 pax. I arrived at the flagless meeting point a customary 2 minutes early shocked to find more people than I could count on my hands….much less keep up with during the workout.

    The Thang
    • Mosey to the far side of the mediocre lawn and circle up for the warm-up: SSH x 25; Imperial Walkers x 20; Don Quixote x 10; Merkins x 10, Peter Parker x 15; Parker Peter x 15; Tempo Merkins x 10; Squats x 15; Lunges x 20; Low Slow Squats x 15
    • Mosey to the Foundry. Plank and wait for the six
    • Bernie Sanders (Hang in there as long as you can) – Partner up. Pax 1 does hangs starting above the bar and then below the bar for as long as possible. Pax 2 makes there way through BLIMPS. When Partner 1 can take no more – flap jack. Keep flap jacking, always picking up where you left off on BLIMPs until time is called
    • Start the mosey to the Football field stopping for 10 Catalina Wine Mixers
    • Continue mosey to Football field stopping under 610 for clock merkins (6 @ 12:00, 5 @3:00, 4@6:00, 5@9:00)
    • Continue mosey stopping in a mess of grass for 15 sumo squats
    • Arrive at football field and bear crawl 100 yards Then partner up and sled bear crawl back, switching on Q’s command. For sled bear crawl think the sled you push in football practice. One pax bear crawls while other pax stands in front of him pushing against his shoulders, providing resistance. We made it about 50-75 yards
    • Mosey to the parking bollards and balance for the six. Not a lot of participation on this one.
    • Start the Mosey back to the flag, taking a dangerous shortcut under 610 for the barefooted among us. Pausing at the Indoor Pickle Ball courts for some semi-balls to the wall
    • Continue mosey stopping for some alternating step ups by the Children’s Museum
    • Continue the mosey stopping for crunchy frogs.
    • Reach the flag 2 minutes early and finish up with penguins and 100s

    NMM
    • YHC was not prepared for the number of Pax this morning. Maybe there are heartier guys in F3 NOLA than I thought. It’s hard to lead a bunch of dudes all over City Park. Pro-tip: Start the warm-up with SSH and then proceed to rotate in a circle counting each guy as the Pax count the numbers. I am pro, so I did this. The problem was the number was too high for me. I got lost somewhere around 14 or 15.
    • Why do you need to count the pax? Because you need to make sure everyone stays with you, especially if you plan to cover a lot of ground, as I hoped to.
    • I had no clue how many people were with us. I thought there were 17 in the beginning, but then we had an even number at the Foundry? Then Tool left and we had even numbers again at the Football field? Was it because there was a Vagabond wandering aimlessly around the park, sometimes with us, sometimes not? Was it Almonaster that showed up 55 minutes late? Was it because Tool disappeared? Or is it because YHC has trouble counting once the numbers get into the double digits? I don’t know, but it was not good. I think I got all the FNGs back to the flag. There were only 3, so I could manage that. For all I know, there may still be someone out there. I also don’t have much faith in the pax ability to navigate City Park solo. Maybe if the Renaissance guys could take a drive around the park tomorrow just to make sure?
    • Roach wasn’t too excited about his name. Don’t worry Roach, we came up with another one at coffeeteria. We will gladly change it next week if you want. It’s up to you.
    • The sled bear crawl is my new favorite exercise.
    • The barefoot movement is afoot. Three au naturale pax today. That makes 4 for the week.
    • The indoor pickle ball courts need some work. The smell is reminiscent of the WPM stairwell. A number of pax warily stood by the street refusing to enter the grounds. It was telling of how much of their trust I had earned 45 minutes in.
    • I wish we could have had a photo shoot there though. The graffiti had Stone Mountain written all over it.
    • Less than half way through the workout The Boge started chirping in my ear about getting back to the flag on time. Everytime we stopped for a COP he reminded me that I needed to consider the distance back and the time remaining. I later learned that The Boge was watchless. Does he just have an innate sense of time or was it his familiarity with the Q that caused his anxiety?

  • 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?

  • #F3Counts – from Hawgcycle

    Conditions: Perfect – Clear and 65 degrees. 83% humidity. Wind from the ENE at 4 m/h

    Pax: Belloq, Fastest of Taxes, Glitter Balls, HG, Heisenberg, Hokie, Mahatma, Pool Boy (FNG), Tiny Dancer, Triple Shift, Vagabond, War Eagle, YHC

    Warm-Up
    • SSH x 30; Imperial Walkers x 20; Don Quixote x 10; Low Slow Squats x 15; Merkins x 10; Peter Parker x 15; Parker Peter x 15
    • Bat Wings: Forward Arm Circles x 20; Reverse Arm Circles x -2; Seal Claps x 20; Overhead Claps x 20, Moroccan Night Clubs x 20

    The Thang

    Animals on Parade (20 Yards Each) – Bear Crawl, Crab Walk, Leap Frog with Partner, Inchworm, Kong

    Mosey to the Rock Pile and select a rock.

    Counting Exercises
    • 2 count Rock Merkins x 15
    • 4 count Squats x 10
    • 6 count Catalina Wine Mixers with feet on rock x 10
    • 8 count rock builders x 10
    • 10 count Squat-Curl-Press-Curl-Squat x 10
    • 12 count Around the World Lunges x 10

    Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes.

    Return rocks to the Rock Pile and do 20 reps of Crunchy Frog

    Horses to stable back to the flag

    NMM
    • Welcome to our FNG Pool Boy Eh’d by Glitter Balls.
    • It was great to see Vagabond back out there. True to his name he kind of wandered around the playground.
    • I left the SSHs one short this morning. Off my game.
    • I knew Bat Wings was a #CrowdPleaser, but I didn’t realize how much. Mahatma made his disdain known just in case anyone was wondering. I had planned to go even further, but I was satisfied once Triple and War Eagle started jawing at each other about perseverance and form.
    • Fracsac and Bolt weren’t in attendance, so I felt fine calling Moroccan Night Clubs. Dancing was highly discouraged, although Tiny Dancer flashed a little preview of what he is capable of. Frac is not in the same league, but who is?
    • There was discussion as to whether crabs and inchworms are animals. The answer is yes. An animal is any living organism that feeds on organic matter, typically having specialized sense organs and nervous system and able to respond rapidly to stimuli. Basically, if you can pronounce it and it ain’t a plant or toe fungus, it’s an animal.
    • My 12 year old daughter has been mopping the floor with me at Equations – a math game she plays at school that involves a bunch of dice, numbers, operations, solutions, etc. I need to practice my counting skills. Hence the different cadences. IN
    • The Rock Toss was an oldie but a goodie. I’m pretty sure I am going to be feeling it over the next couple of days. No one ended up with dog feces on their face today. That’s always a win.
    • At one time I had the password to the F3 NOLA Twitter Account. Unfortunately I am now locked out, because there are some movie trailers I would like to post. Back when I had access it was common for different regions to tweet out the number of pax that posted that day and hashtag it with #F3Counts. It was a pun. I probably don’t need to explain it. A lot of people didn’t realize it was used to post actual counts. So you would often see it used when someone would post something meaningful about F3. They may have missed the pun, but they understood the important part. F3 has value. It is significant. It counts. That fact was on full display today. We had a new guy post. He was invited by a man that has been posting for two months and already realizes that everyone needs this. We had a few guys too injured to do the full bootcamp. They showed up and did what they could because they realize how important it is. We had a recent kotter that realizes he needs it again and is committed to returning. He held up his commitment this morning by starting the second week of his return. I had friends there today that I have been sharing the morning with for 5, 6, even 7 years. Where else do we get that? The physical fitness is significant. More significant are the friendships. And even more significant is the spiritual growth and the opportunity to be a part of something. Sometimes we have trouble keeping up, sometimes we have to modify, and sometimes we get off cadence. But it’s good to know we can rely on F3 to be there when we need it. Let’s do our part to make sure F3 always Counts.

  • BALL BUSTER – from Fast Tax

    Nine PAX braved the spooky gloom on All Hallows Eve and joined YHC at Rock City.

    Warmups were a sprinkle of typical moves with a few Fast Tax favorites: Grass Grabbers, SSHs, Manatee, Swan Dives, and everyone’s favorite – Crab Merkins.

    Sufficiently warmed, we picked out our medium to heavy rocks (except War Eagle) and lined up along the sidewalk for the morning’s first exercise – Hair Burners. Hair Burners is essentially the pushing of a rock ahead of you while bear crawling.

    Next up in the morning’s festivities was Welsh Dragons.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc., repeated until we passed the sidewalk.

    Picking up our rocks, we circled up for Captain Thor – An ab exercise done in a 1:4 ratio OYO, 1 big boy sit up to 4 American Hammers.

    Without further ado, the time that PAX had eagerly awaited had come to pass – the introduction* of BALL BUSTER.

    Ball Buster (credit to Mahatma for the naming idea) 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 (Bogey).

    Halfway through the game, the teams should switch sides.
    Optional Rule: A team cannot score unless their own Flag is at their base. For example, if YHC captured the opposing team’s Flag, I cannot bring it back to my base unless my Flag is already at my base, i.e. the opposing team does not have it.

    Having dispensed with the game rules, play commenced.
    Team 1: Bogey, Hawg Cycle, Mahatma, Hokie, Cyber Cajun
    Team 2: Hand Grenada, Fast Tax, War Eagle, Tiny Dancer

    Even with Team 1’s penalty for hiding the ball in Bogey’s shirt, Team 1 still carried the day winning 3 to 2.

    With time running out, we headed to COT for Name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG

    * Technically a re-introduction since YHC debuted it a month prior to a small group of 6 PAX.

  • Q for Sale – from Fracsac

    The Mothership needed a Q, so YHC stepped up around T minus 12 hours and signed up with a specific theme in mind. As Long as we had some solid HIMs post, the theme would work out well. Lucky for YHC, Igor and Spaulding posted, with the latter bringing an FNG. The six others were Hawgcycle, Rudy, Heisenberg, Catfish, Triple Shift and Revit. YHC made it ten. Plant the flag and a brief disclaimer given. 70 degrees and slightly humid, no rain yet.

    With an exercise die and a speaker playing classic rock, mosey to the inferior lawn. It’s far from Great these days.
    Start the warmup with SSH x 31. At this point YHC unveils the much anticipated theme.

    Q for sale.

    The rules are simple. To buy the Q one simply states “I’m buying the Q” followed by 5 burpees which everyone must do. Then the buyer rolls the die and leads that exercise in cadence. From that point the new Q can do whatever he wants. There must be at least one Pax that buys the Q before buying the Q again. Two Pax can’t buy it back and forth.
    YHC continued with the warmup. Grass Grabbers, Imperial Walkers, and Catfish called to buy the Q. Continued warmup.
    Before Catfish could get to his 8 counts, Rudy bought it. He had us doing 11s across the mediocre lawn with jump squats and big boi sit-ups. During this time some of the sprinklers came on which Hawgcycle seemed extremely pleased by. Once the 11s were done, Hawg bought it. After the 5 burpees and the roll of the die he had us crawling under and jumping over the streams of water. Everyone did it similarly except for Triple Shift. He claimed he was using his head, which technically was correct as he had his head right at the sprinkler. Hawg then gave a long drawn out explanation of how we would bear crawl in an arch just outside of the sprinkler reach. Heisenberg then bought the Q. Not sure if he got tired of listening to Hawg or if he just didn’t want to do it. We did some rings of fire. There was a monkey humper demonstration for the FNG which nobody was allowed to watch.
    YHC bought the Q back and started a suicide run routine with burpees which Revit would have no part of. He bought it and took us through some Mary. With 3 minutes to go it was chaos similar to what it looks like on the NY stock exchange floor.
    0730, mosey back to the flag.

    COT and name the FNG. Welcome Eagle Fang!

    No NMM as this backblast was long enough. This was a memorable Q, thanks to all for making it a good one rather than a total train wreck that it could have been. Coffeteria at Cafe Navarre followed.

    SYITG

  • Cool Hand Grenada – from Hand Grenada

    Conditions: Clear and 60 degrees. Humidity 63%. Wind 7 m/h from the North

    Pax: Belloq, Bolt, Fast Tax, Frac, Hand Grenada, Klinger, PVC, Yankee, Tiny Dancer, Triple, War Eagle, and YHC

    It started when I realized that HG was way over the workout requirement, but didn’t have enough Qs to get his name on the bat. Leading a workout is not a problem for HG. He’s a great leader. His problem is that he never signs up to Q on the website. He just kind of appears each week, coming from somewhere beyond the railroad tracks with a cup of coffee in hand. We assume he lives over there somewhere on the other side of the tracks. We’re not sure if he has a car or even a house for that matter. He clearly has access to coffee and some type of precise instrument for keeping time, as he always appears within 15 seconds of the start of the workout.

    So working off the premise that he doesn’t have a computer, I scheduled five Qs for him so he can get his name on the bat. After the first one, I realized that I would also have to write the backblast. Then he sent me a text (who knew he had a phone?) and said he needed to go to the dentist. I recommended one and then he asked if I could check and see if they had availability on Tuesday at 3:00. Next thing you know I’m receiving calls from people wanting to meet with him on my phone. I reach out to him and he says it might just be easier if he shares his calendar with me online. That way I can just set up the meetings. At this point, I’m starting to think he does have a computer. By the way, he also has a car. I took it in for an oil change last Friday.

    While I was at Target this past weekend, picking out Christmas gifts for his wife’s family, I started to get a little upset about the situation. But that changed at this morning’s workout. I realized that HG is not using me as his personal secretary. He is seeking my guidance in every aspect of his life. He looks to me as a mentor. Every morning he gets up and reads my Back Blasts, the same way one my start their day with the Meditations of Marcus Aurelius. Since starting F3, HG has worked to commit all of my writings to memory. This morning he reflected on the first two F3 workouts at Pontiff.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up – This was executed flawlessly by HG.
    • Warm-up COP: SSH x 30; Low Slow Squats x 20; Merkins x 15; Imperial Walkers x 25; Mountain Climbers x 20; X-fit Push-ups x 10 – Here HG abbreviated some of the exercises. He only did 10 merkins in a two count cadence. At this point Triple Shift pointed out – the back blast had more merkins and if you read the teachings of Hawg, you can infer that they were done using a four count cadence. It please YHC to see that HG is not the only man meditating on my writings.
    • Mosey to the Rock Pile and select your rock, then mosey with your rock to the flag football field for the next COP – Good execution here, although he went to the actual football field.
    • Rock COP: Squat and Press x 12; Cusak Squats x 7, Shoulder Press x 12; Curls x 12, Hot Foot left leg x 12; Hot Foot right leg x 12 – HG went a little of script here. He dropped the Shoulder presses and the Hot foots, opting instead for chest presses and more squats. We did 12 reps of all exercises in the first round, then he added another round of 10 reps each.
    • Mosey Cusak style to the restrooms – watch out for tree roots – The execution here started out well, but I think he got lost at the end of the parking lot and ended up at the pump instead of the bathrooms. This was also out of order.
    • People’s chair with rock in lap x 20 seconds; Stay in People’s Chair and do 5 Chest Presses IC; Rinse and Repeat. Grab your rock and head for some light. – Excellently executed by HG. He actually added an additional 2 rounds to impress the ladies on the track.
    • Lunges with Rock 10 strides; 5 burpees OYO; Lunge back to starting position with rock; 5 more burpees OYO. Pile the rocks. – This was replaced with a pearl from the first Rock City workout. We spider-man crawled 10 yards, did 5 burpees, repeated and sprinted to the other side. We then did the same thing using lunges.
    • Boss Keane’s Rock Pile: Spread out in arms length next to Boss Keane’s rock pile. In cadence, first man picks up a rock and sets it down between him and the next man. Continue until rock pile has been moved to the end of the line. HG brought back one of Amnesty’s favorites here. Only a few pax have done this before and it showed. HG chose not to count it in cadence. The pax were just grabbing rocks and tossing them to the side. PVC and Bolt showed no regard for the shoeless pax among us. Once the rock pile was moved, HG did make us move it back. Although I was disappointed he didn’t count it in cadence, I was impressed by his embodiment of Boss Paul
    • Come to find out, that is not where Boss Keane wanted his rock pile…move it back – We did this, but not impressively.
    • I thought I said to move Boss Keane’s rock pile…Yes Boss – Skipped it.
    • What’s Boss Keane’s rock pile doing over here – I don’t know boss – Move it back. – Skipped it.
    • Mosey to the hill and drop off your rock. Extended Mosey to baseball field for 6 MOM. – We kept our rocks and did mary by the pump.
    • 6 MOM: Crunchy Frog x 15; LBC x 30; Russian Twist x 20; Freddy Mercury x 30; Ran out of time before he got to the Freddy Mercuries. Other wise it was perfect. Given the political climate of 2022 compared to 2014, HG led us in American Hammers as opposed to Russian Twist.
    • Mosey back to the hill (running over it this time) Grab a rock and take it back to the rock pile. Mosey (horse to barn style) back to the shovel flag for COT – Dropped the rocks off at the pile and sprinted to the flag.

    HG lead us in prayer to close it out. He did a great job today. I’m proud to be this young man’s mentor.