F3 New Orleans

Tag: Hokie Pokey

  • Post Iron Pax Beatdown

    With my LVCC brother Screw Top still nursing an injury I was asked again to do a relief Q which I gladly accepted. I spent Tuesday night scrolling through the Exicon for some suggestions and found something new (for me) and remembered something that I had not done in a while.

    14 PAX gathered at the our usual spot in Roosevelt Mall. I can’t speak for everyone but I was still feeling the effects of the Iron Pax beatdown from Monday so burpees, jump lunges, and sit ups were not to be on the menu for today. Disclaimer was given and off we moseyed to the track for warm up.

    Warm Up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Self Love x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Figure 4 piriformis stretch x 15 sec hold each leg

    Tha Thang #1:

    Following warm-up we moseyed back to Roosevelt Mall where the 14 members were split into 2 groups for a little Route 66. I hadn’t done this exercise routine in months so I figured it was just as good a time as any to break it back out. On 1 side of the mall PAX would do derkins increasing reps with each bench. On the other side PAX would perform step ups (1 is 1 for each leg) with increasing reps each bench. Plank and wait for the 6 at the end of the mall.

    Tha Thang #2:

    PAX moseyed to the back of NOMA where were again splint into groups. Since we had 14 men we were splint into 2 groups of 3 and 2 groups of 4 for Triple Check. PAX #1 perform The People’s Chair and PAX #2 planks while PAX #3 runs around NOMA. Upon PAX #3’s return to the start everyone rotate until each member of the group has performed a round in all 3 positions. Rinse and repeat 2 more times so each PAX will have performed 3 rounds in all 3 positions total.

    Tha Thang #3:

    Mosey back to the mall where we reversed our Route 66. All PAX that had performed derkins now did step ups and vice versa. Suggestion was thrown out that we do the reps in descending order which I obliged. The PAX performing step up seemed to take a bit longer so t-claps for the PAX performing derkins to get some Mary in while waiting.

    Mosey back to the flag for some Mary for all:

    • Freddy Mercury’s x 15 IC
    • Dying Cockroaches x 15 IC
    • Penguins x 15 IC

    Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Once again it was a pleasure to lead the men in a beatdown that was hopefully enjoyable but challenging.

  • It’s a Race!

    16 men arrived to stomp through the streets of New Orleans this morning, but YHC had other plans. YHC has enjoyed tracking his endurance and capabilities through the IronPax challenge, H8, and bi-annual F3NOLA races. YHC thought it was time to throw in another way to measure himself and his brethren.

    Going forward whenever YHC Qs the 610 Stomp, the workout will be a 3 mile race followed by some fun and games. YHC’s hope is that the Pax will be able to track their time and distance to see how F3 has made us faster and stronger on this journey.

    The Thang

    Standard disclaimer and mosey from the flag to the track. The men lined up for an F3 race – 3 miles without using the inner two lanes in the track. This resulted in a 3.2 mile race. The times were as follows:

    1. Shuffles 20:16
    2. Screw Top 23:06
    3. Belloq 23:43
    4. Rudy 23:47
    5. Tua 24:11
    6. Sacagawea 24:15
    7. Jesus Juice 24:51
    8. Rev Sox 25:28
    9. Col. Mustard 27:20
    10. Swiss Miss 28:08
    11. Kuch 27:25 – 11 laps
    12. War Eagle 27:52 – 11 laps
    13. Tool 28:08 – 11 laps
    14. Complicated 25:05 – 10 laps
    15. Hokie Pokey 26:37 – 10 laps
    16. Hawg 27:04 – 10 laps

    The Game

    The Pax moseyed through the mud and over to the football field for some ultimate frisbee. The Pax counted off by two and spit into 2 teams. The skins blew out the shirts by a score of 28-7. The winners were YHC, Jesus Juice, War Eagle, Tua, Col Mustard, Kuch, and someone else on my team that I can’t remember.

    The Conclusion

    Count-Off, Name-O-Rama, and Prayer at the flag. Thank for playing some games and letting YHC score some touchdowns.

    -Rev Sox

  • Thank you USMC Joey Bovia!

    Introduction to USMC Joey Bovia

    Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana.  He served in the Marine Corps for six years.  Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan.  He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents.  Sgt.  Bovia was killed in action on August 31, 2010, in the name of freedom and protection.  

    On August 31, 2019, 10 men of F3 (including FNG Complicated) converged at Muscleship to pay tribute to this hometown hero through a workout, on the 9th anniversary of his sacrifice, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s mom was notified of the F3 tribute and she sent her deepest gratitude to the men of F3.  Sgt. Bovia’s mom was assured Joey’s sacrifice would not be forgotten. She expressed her greatest fear is people forgetting Joey.

    Warm up

    After an introduction to USMC Joey Bovia, we left the flag and took a slow mosey over to The Foundry to warm up.

    Once there, Hokie Pokey solicited assistance from @SOGO for Warm Ups as SOGO has not held his VQ yet.

    31 SSH, 8 Merkins, 8 Hill Billies and 8 Arm Circles Forward and Backward for the Warm up

    The Tribute ~ 8 stations 31 reps “plus bonus burpees ;-)” in teams of 2 split between 5 stations and then rotating through the 8 stations

    • Hand Release Merkins
    • Low Slow Squats
    • Pull ups with FULL extension at bottom
    • Alabama Ass Kickers
    • Floyd Mayweathers
    • Dips ensuring you get DEEP into the dip
    • Lunges (stepping way out front and getting the back knee down)
    • Mule Kicks (possibly being renamed Sunday Mornings)
    • PLUS we started and ended with 5 burpees and 3 burpees at each transition … 7 transitions x 3 = 21 +5 +5 = 31

    There was leftover time so we added some bonuses of planks while our partner ran to the track and back. We concluded by moseying back to the fountain in front of NOMA for step ups and then closing with a circle of 8 minutes of Mary

    Thank you Joey Bovia & COT

    We closed with our Circle of Trust and once again lifting up RED (Remembering Everyone Deployed) and giving special thanks to those that gave the ultimate sacrifice. We also lifted up @Bell Hop and @Rudy’s Dad and all those dealing with cancer! We also lifted up all those dealing with Hurricane Dorian and those traveling this weekend.

    We also welcomed our FNG, Steven Arthur with the F3 name of Complicated which is way to complicated for me to explain here.

    As always, I thank my F3 brothers for the opportunity to push myself and hopefully aid in each of you pushing yourselves through my attempt to challenge you at your fitness level while still being able to Q.

    Thank you USMC Joey Bovia (RIP 08.31.10)
    The tribute with 8 stations and 31 reps at each station

  • Four play Fore

    There were no holes-in-one, but this is two backblasts-in-one…

    FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.

    Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.

    Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.

    SECOND: Four of us played golf. It was a blast.

    These guys played golf.
    (l-r: Babyface, FracSac, Quiche, Nine Lives)

    Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.

    Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…

    SYITG,

    Nine Lives

  • I Get by With a Little Help from My 2nd F

    T-Claps to Heisenberg and his EH of YHC 3 years ago on this day. The Gloom was a hot one when YHC arrived at the Peristyle with a yeti and absolutely no idea what he was getting in to.  Bubba was the Q and brought the Pax up the loop for a hot, no shade, warm up.   When then traveled to the bridge outside Cabrini for a merkin/plank jack ladder.   YHC was the six all morning and the words of encouragement (although they fell on deaf ears b/c I didn’t know what FNG was but nonetheless) were reassuring.   A silver-haired man in a UGA shirt moseyed back w/ YHC to a large COT; without him being there, YHC would’ve gotten back in the truck and went home.   In the COT, Heisenberg tried to push the Rolling Elvi correlation in the FNG naming ceremony; but the Bogey only heard “Chalmette” thus Da Parish was brought into the F3 Nation.  YHC wants to thank all the PAX that were there that day; b/c I found my new gym, and later did I learn how much more F3 truly is.

    YHC loves the new gym.  There are no dues; but the only payment is the downpainment and the opportunity to Q.  The best way to pay back what you are given is to be a leader.   That is why every year, YHC marks the calendar for August 27 as the QIC.  Without Yankee, Bubba, Heisenberg; that first day would’ve been a terrible experience with no return.   A F3 Beatdown is not complete without all 3 F’s; Fitness, Fellowship, and Faith.

    The Thang

    Run the traditional 610 Stomp Route up the Bayou.   Every 6 minutes turn around and run back to the 6 and complete 10 Burpees together, LNMB. 

    Thank you Belloq, Jesus Juice, and Uncle Si for the F2 during the run; and thank you F3 for the opportunity to lead.

    Your Humble Correspondent,

    Da Parish

    Molesking – On 8/27/16 YHC weighed 258.5 lbs, 29% Body Fat and 34.1 BMI

                               8/27/17 – 234.2, 24.8%, 30.9 BMI

                               8/27/18 – 246.3, 29.8%, 325

                               9/27/19 – 246ish

  • 1 Yr Westbank AO Anniversary

    1 Yr Westbank AO Anniversary

    On 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary.

    What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships.

    To celebrate the 1 year anniversary, 4 of the core men that were part of Master Melvin in the beginning led 10 minutes each of the total workout.

    9 total PAX braved the 0500 calling including one FNG.

    Opening

    Fracsac opened the 0500 workout with some warm-up exercises.

    Then the group moseyed over to the large parking lot where we remained the rest of the workout.

    First Workout

    Thighs led the first workout with a unique challenge. With a 1 year anniversary in NOLA, we had to celebrate with some Mardi Gras magic. So, with the help of an ‘ancient Zulu King’, Thighs brought Mardi Gras cups each engraved with a unique workout and reps. As the PAX pushed out in a very wide circle, the Mardi Gras cups were laid randomly in the middle. On your mark, get set, Go, the PAX raced to the middle grabbed a cup, returned to their place and performed the reps/exercise indicated. The goal was to collect as many Mardi Gras cups as possible until time or cups ran out. At the end, TripleShift and T-Square had accumulated the most at a whopping 6 Mardi Gras cups.

    35 Cups; w/ equal amounts of cups having the following:

    • 10 – Burpees
    • 20 – Merkins
    • 30 – Squats
    • 10 – Jumping Lunges
    • 20 – Bobby Hurleys

    Second Workout

    Then T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.

    As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.

    Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.

    Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.

    Third Workout

    FroZone took over at this point. He led us in some suicides that kept our heart rates very high.

    First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.

    Next set, required 10 jumping-lunges at the end of each suicide.

    The final set, required 10 Bobby Hurleys at the end of each suicide.

    With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.

    Fourth Workout

    Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…

    • 100 – Merkins; each partner doing 10 at a time while the other planks
    • 200 – Squats; each partner doing 20 at a time while the other Al Gores
    • 300 – LBCs; each partner doing 30 at a time while the other does 6 inches

    When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.

    At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.

    Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!

    It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.

    Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin

  • Iron PAX Prelude

    YHC had plans for his 52nd birthday Q at Rock City (hint: what other workout option includes the number 52?). But Sunday night, Hawg posted the Iron PAX Prelude. And Tanner jumped in immediately – “Hey Rudy, lets do this!” So what option did I have? The belated 52-birthday-Q will have to wait…

    19 PAX were greeted by a typical humid August morning. Disclaimer issued, then mosey to the water fountain on the north end of the track. Circle up for a quick warmup (some Windmills, Grass Grabbers and Open/Close The Gate). Then explain the drill.

    6 times. 24 Squats, 24 Merkins, 24 (2 count) Lunges, then run 1 lap (a full lap, not a “Rudy” lap where you start late and end early). For Time – so push yourself (but make darn sure to hydrate!). Go.

    Billy Goat knocked it out of the park, coming in somewhere around 25 minutes. Hawg (barefeet and all) came in 2nd, followed by Mahatma. Nice work, gentlemen!

    As PAX finished, they gathered at the end line to cheer on the other finishers. Special #TClaps to Cheese Fries and Boo Boo who powered through to completion while we were moseying back to the flag. Way to persevere and keep after it!

    COT: count-off, name-o-rama, intentions and prayers for guidance. Then Hawg persisted in getting a few more people registered, and get our times logged.

    IronPAX Q makes for a pretty easy preparation. Thanks, F3 Greensboro!

  • Popeyes Preseason

    Popeyes Preseason

    8 men came out in the gloom and suffocating humidity to Popeyes on Wednesday, August 28th at 5:30am to try their hand at the IronPax Preseason challenge.

    YHC started with the basic disclaimer at 5:29am and led the pax in a 400 meter warmup mosey to establish the lap for the run of this morning’s challenge.

    The Thang

    24 squats, 24 merkins, 24 lunge steps (2 count as 1), and a 400 meter run is one lap. The goal is to complete six in the fastest time possible. Simple but not easy, especially in the humid conditions.

    The Times

    Two Yutes – 23:57

    Tua – 27:25

    RevSox – 30:09

    Hokie – 32:47

    BooBoo – 34:01

    Darkwing Duck – 37:36

    KennerBrah – 39:21

    Chips – 42:02

    Tclaps to Two Yutes for coming in first with a dominate time under 24 minutes!

    Tua for finishing 2nd after starting F3 only a couple of months ago. He’s going to be gunning for Mahatma soon.

    BooBoo for picking up the Uptowner AO Q (if you ask me the Uptowner Q has been slacking off on his Q duties lately, it’ll be great to see fresh blood restore life to the Uptowner)

    Hokie for improving on his previous time for the IronPax preason by an insane 8 minutes. Hokie basically lapped his Monday time.

    Darkwing Duck for improving in leaps and bounds since his F3 start and making me feel guilty for being more consistent to the Metairie workouts than I am.

    KennerBrah for putting all of us young guys to shame with his work ethic.

    Chips for pushing through to the end and ensuring that every Pax member left this morning stronger and faster than when he arrived.

    The Conclusion

    Count-Off, Name-O-Rama, Chips continued with last lunge walks as we counted off and the Pax ran Chips last lap with him. Announcements and Prayer in the extra sweaty ball of man.

    -Rev Sox

  • Nothing Gold Can Stay…

    So the time had finally come. The great scepter of Q had been passed to YHC, for the first time ever – with wise words from the Q’s before, and much great advice, pomp and circumstance; I had been called to lead and could not refuse. Humbly, I accepted.

    And while some historians may have differing stories… about how the burden of Q leadership was thrust hastily upon the first available, unsuspecting, member of that weeks coffeteria; or how there were no wise words, or any advice, or how the pomp mostly came from the circumstance of bad jokes and poor planning… YHC chose to see the bigger picture, to take away the more important lesson: Historians are dumb, and only believe what they read in books, or on Backblasts. So there is really no way way of knowing exactly what happened on that day except that the result was, I was an HC to Q the #Renaissance for my VQ.

    In the darkness of a sultry morning, while the rest of the city slept, like so many sheep, YHC went to the AO early to scope out a few areas for our challenge – only to find a wiley Catfish who apparently had run to the site to warm up for the beatdown. Tclaps! (and consequently ran to coffeteria and then home…)

    As a small digression, YHC had just spent the week in Austin on a work trip and was able to commune with the NATX AOs to stay sharp. It is a powerful and reassuring feeling to stumble in to another F3 group (in another city, in another state) and see them keeping the same commitment, the same standard, to the F3 code. Our brothers are out there just as we are here, every day.

    So as we waited for the remainder of the Renaissance crew to materialize in the gloom, YHC had the eerie feeling of waiting on all the other good men, materializing in the gloom of cities all across the nation. All, ready for a new day and a new beat down.

    THE THANG

    The rabble gathered and YHC gave a short disclaimer sure to let all know he was not the professional he appeared to be, and a circle was made.

    All IC:
    x10 Grass Grabbers
    x10 Toe touches
    x15 Windmill
    x20 Peter-Parker
    x20 Parker-Peter

    A quick turn around in the grass, facing up Lelong Dr, with Trees to our left, noting them as markers for first exercise (as measured on gmaps, Trees are 50ft apart):
    OYO, in succession no break-
    5 Burpees
    Bear Crawl to next tree
    5 Burpees
    Crawl-Bear to next tree
    5 Burpees
    Crab Walk to next tree
    5 Burpees
    Walk-Crab to next tree
    5 Burpees
    Sprint distance back to start
    Plank for 6

    Next a mosey up Roosevelt Mall to Track, plank for 6
    Partner up

    Next Ex:
    Catch Me if You Can – One man starts with 3 Burpees while partner runs/sprints backwards around track. When Burpees complete, sprint normal to catch partner; alternate. Tagged man goes down for Burpees while other switches to backwards run… Until tagged… Continue all around track. – 1 lap. Plank for 6

    Next Ex: Move to open area of track
    Keep your partner
    100 Merkins/Plank combined. Alternate in intervals of 10. While partner completes merkin set, you hold plank, back and forth… hold plank for 6

    Next:
    200 Squats/Al Gore combined. Alternate intervals of 20 squats. While partner completes set, you hold (a tree) Al Gore, back and forth…

    Next:
    300 LBCs/Leg Raise combined. Alternate intervals of 30 LBCs. While partner completes set, you hold 6in leg left (or modify with legs kept in LBC position…. either way, no touching the ground till complete), back and forth.

    Might have had a 20 count in here for recovery, but I’m no historian…

    Mosey back to flag, stop at rear of NOMA to post up against the wall for a rest… sort of.

    Next Ex:
    x3 sets of following, OYO
    1 set =
    Peoples chair timed by completing x10 Jack Reachers
    x5 Donkey Kicks (half plank type position, kicking both feet up and back against wall)
    Straight in to Balls to the Wall, or Reverse Wall Stand (Kick feet all the way up, walk back if need be, doing hand stand). Do 1 hand stand press, or hold count 10. (YHC open to better name for this maneuver, or maybe one already exists).

    Complete mosey back to Flag
    Approx 4-5m easy stretches

    All above written upon memory of YHC, the quality of which cannot be accounted for or verified. As a reminder, YHC is NOT a historian. So while no one really knows what happened on this day, or others before it, the sound of trumpets were heard in the distance at one point, and it has been said that a bevy of doves was seen above, as this VQ came to a close (whether or not those trumpets were the screeching brakes of local dump trucks and the doves were pigeons is not for us to debate).  But one thing is for sure, no more Gold of showing up to another man’s Q, just to make it through. It’all Iron now.

    Jokes aside – I am thankful for the opportunity to Q, had a lot of fun doing it, and I hope I presented a challenge to those who showed. Tclaps to FracSac for nudging me in and putting me on rotation. I am appreciative of the F3 brotherhood and have seen huge strides in health, fitness, and energy in just the few months I’ve been committed. Thanks to all who continue to show up daily so that we can all hold each other accountable, to be just a little better, every day. Thank you, F3 NOLA.

  • A bit of Notre Dame, and a bit of YIPPEE!

    19 PAX (incluing Rewatch, downriver from Houston) in the morning gloom to help YHC celebrate the end of his 51st year. Yippee!

    Started out with a disclaimer, trying to be more thoughtful than normal with thoughts of Holy Grove in mind. Everyone: be mindful of your health. Hydrate. Modify. Its Hot and Humid. Most important – remain healthy. All this, while continuing to push yourselves. So with thoughts and prayers for Holy Grove in mind, lets get started.

    YHC brought along a YIPPEE! bag full of birthday gifts. The idea: all PAX feel free – at any point in the workout – come pick a gift from the YIPPEE! bag. What’s in the bag? A collection of goodies – exercises for the Q, exercises for the PAX, a few special gotchas. Each piece of paper is something new and different.

    Mosey over to the Great Lawn.

    Warmup with some stretching and SSH (x51). First dip into the YIPPEE bag produces 20 Dips for everyone at the benches! Its going to be a fun hour.

    7 Heisman Trophy Winners

    7 of Diamonds, in honor of the ND 7 heisman trophy winners (Bertelli, Hart, Lattner, Lujack, Hornung, Huarte and Brown). Yes, Douille is correct in noting that Hornung is the only Heisman winner from a losing team. Douile was incorrect in thinking Hornung lost to Tulane.

    PAX split into 4 groups. 4 cones set up in a diamond shape.

    Round 1: 7 Bobby Hurleys at a cone, Bear Crawl to the next. Repeat all the way around

    Round 2: 14 Merkins, Lunge Walks

    Round 3: 21 Squats, Crab Walks

    Round 4: 28 Flutter Kicks, Lunge Walks

    War Eagle and Catfish seem to be greatly enjoying the YIPPEE bag – produce burpees, merkins, squat jumps for the PAX, for themselves, for the Q. “10 Burpees for Me”. “20 Merkins for PAX of choice” (tough break, Angie’s List). “15 Squat Jumps for the Q”. “10 Genuflects for the PAX”. The cards are flying faster.

    YHC also especially enjoyed War Eagle’s “Sing Happy Birthday to the Q”. Thank you.

    11 National Championships

    Yes, YHC is aware that our glory days are old. No, YHC does not care. Yes, YHC always believes that next year represents our return to glory.

    11s with Burpees and Catalina Wine Mixers. Go. PAX now are running past the YIPPEE bag with more frequency, resulting in more draws.

    Pop Tart pulls a “Sprint vs the Q”, and pays dearly for his arrogance – slipping and falling as he turns to mock the slower Q. The Tortoise revels in his glorious victory. Rewatch and Catfish both draw Laps around the park.

    Triple Shift adamantly refuses to approach the Yippee bag. He must not like birthdays. Or presents.

    5 Pillars

    YHC has to call off the 11s somewhere around half-way point due to time constraints. 5 Pillars of Holy Cross Education: Mind, Heart, Zeal, Family, Hope. For each one, PAX will do 5 Rise Ups (squat for a 5 count, then jump up, return to squat position). Even while explaining the exercise, Hokie is standing at the bag waiting to draw. And of course, he pulls “10 Burpees for the Q”. Everyone else gets a 10 count while YHC gets 10 burpees in.

    At Zeal, Rev Sox pulls “20 Merkins for the Q”. Thanks. Rev Sox leads PAX in 5 Rise Ups while YHC knocks out 20 Merkins.

    Mary

    Circle up for last 5 minutes of Mary. But we never get to Mary. More cards are drawn – “10 Burpees for everyone”. Seems there were more Burpee cards than YHC remembers putting in the bag.

    Alas, we never got to the Duck Duck Goose game that YHC was really hoping for. Next time… But for now, return to the flag.

    COT

    Count-off: 19 PAX (including 2 FNGs). Thank you all for celebrating my birthday with me! First, from Atlanta, still a dirty bird fan, so the PAX were unanimous in welcoming “28-3” to the tribe. Then – deep voice, handsome beard, claims he might kinda sing a bit: Pavarotti, glad to have you with us!

    Close up with announcements, intentions and prayers to remember each day granted to us is a gift. May we treasure it, and use it wisely.

    Thank you all for the opportunity to lead. I welcome your patience with me as I try new and potentially stupid things at workouts.