Seeing MacGyver was attending to a family emergency, YHC found himself paired with Space Cowboy. After warmups, Mosied to the JPAS for coupons. With said coupons held with arms at 90, walk backwards up ramp, then 10 step ups. Back down and around 3x, repeat same circuit but with block manmakers 10x, 3 rounds. Space had to leave early, so we nosied back for COT.
Tag: Kenna Brah
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Impromtu Q – from Kenna Brah
6 Total HIMs met for acceleration
Warm up –Arm Circles
Upper Body Twists
Slow Vagoda’s7 Min of Ab Heaven
30 reps each – 4 ct
Hello Dolly
Flutter Kick
Leg Raise
LBC
Freddy Mercs
BB SitupMain Event
11’s on Route 66Out – 10 Inch Worm Merkins 1 L/R Wife Pleaser, Backwards Run to next light
Return Trip
10 Squats – 1 BB Situp – Karaoke to next lightCool Down
Broga
COT -
The Ascension – from Charmin
At length he appeared to the eleven as they were at table: and he upbraided them with their incredulity and hardness of heart, because they did not believe them who had seen him after he was risen again. And he said to them: Go ye into the whole world, and preach the gospel to every creature. He that believeth and is baptized, shall be saved: but he that believeth not shall be condemned. And these signs shall follow them that believe: In my name they shall cast out devils: they shall speak with new tongues. They shall take up serpents; and if they shall drink any deadly thing, it shall not hurt them: they shall lay their hands upon the sick, and they shall recover. And the Lord Jesus, after he had spoken to them, was taken up into heaven, and sitteth on the right hand of God. But they going forth preached every where: the Lord working withal, and confirming the word with signs that followed. Mark 16:14-20
13 men came into the gloom to improve themselves.
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Lean Forward – from Charmin
Today was about leaning into the pain, both figuratively, and if you were with Scantron, then literally as well.
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Run,Ruck or KNOT – from Kenna Brah
A motley Krewe assembled with the FNG looking sharp in his PRO running togs and ready to experience F3. Unbeknownst to him, many were plotting his ascent to regain the Hammer from the NS heathen. You see, this guy is FAST.
Each group split off to chase their dreams, leaving me to SOLO ruck on the rough railway rocks.
We reassemble late, named the FNG “HIPAA”, being that he is a Dr.
Brief COT – Out!! -
Balance – from Charmin
The theme of this week for YCH is Balance.
When YHC arrived slightly behind Vagabond, in an effort to make small talk, asked him if he was stretching, and was met with a reply of “Nope, just getting all my farts out.”
There was the normal mix of runners and KnOTers, along with YHC who was both, a good mix of running and KnOTing.
Awards were given for “Most farts during a run” to Vag even after his pre-workout release, and to YHC from Scantron for “Best Rolled KnOT Straps”.
Back at the proverbial shovel flag, Kennah-Brah directs Scantron to start counting off, forcing YHC to be the Q and hence write the back blast; typical Chaos Monkey.
For those who are interested, this is the prayer we ended COT with:
Breathe in me, O Holy Spirit, that my thoughts may all be holy.
Act in me, O Holy Spirit, that my work too may be holy.
Draw my heart, O Holy Spirit, that I love but what is holy.
Strengthen me, O Holy Spirit, to defend all that is holy.
Guard me, then, O Holy Spirit, that I always may be holy. -
It’s complicated – from Kenna Brah
At the flags the PAX opted for a wind shield so we moseyed to the JPAS where we proceeded to warm up:
Inch Worm Merkins x 10
Old Mountain Man Pooper Good Mornings x10
Arm Circle Circuit x 10Thang 1 –
With coupons – Full body complex
1 rep each, then 2, then 5,10,15,20
SUMO Squat
Row
Curl
OHP
DO-Ceps ( Because there is no TRI, only DO)
Negative CurlThang 2 –
11’s
L/R Leg Wife Pleasers
Run to top of stairs
L/R leg step ups
Run backMosey back to flag
COT -
9: For/19 – from Bolt
YHC pre-blasted a call for HC the night before as the plan was developing to gauge headcount and in true F3NOLA fashion there’s was minimal response so it was pleasantly surprising to see the mid-field circle grow to 10 pax as the warmorama began with our much beloved theme song (I know Frac secretly has it on “repeat” as he drives to work his 2, soon to be 3 days a week–COMPLIANCE!).
Abe SLOWgodas, SSH, seal/OH claps, tie fighters, self love, mosey to playground to complete warm ups with Morning Calls. Mosey to the rock pile advising pax to select a medium rock they could do lots of reps with, where YHC laid out IN CLEAR DETAIL, that we would do 9 (on 4/19, where’s Rudy when I need him!?) consecutive exercises of 25 reps each OYO and as you finished either plank or SSH on the six.
OH press
Squats
Big boys
Curls
Lunges
American Hammers
Tricep press
Calf raises
Manmakers
The mumblechatter was considerable and distracted the pax from executing properly because after going through the entire list of 9 YHC reiterated the first three as we began to kick us off and announced I’d call them out as we progressed. Some nameless pax (KB/Mr R) were planking after the first 75 reps which created confusion for other pax and elevated the mumblechatter—must get back on the rails. We continued through the next six exercises without much incident and considerably less mumblechatter, especially as the final task of 25 man-makers loomed large (grunts replaced words—success). Round two each pax was issued one of the same nine exercises and led the circle of pax in cadence then the next pax so all 9 are done without stopping: 1 rep each, which Bogey took issue with as not being worth it and also complained about the getting down/up which (was BY DESIGN); along the way we learned Mr. Rogers was never given the you tube link for counting cadence. Subsequent rounds were 2 then 5 then 10 reps per exercise before the next pax led in cadence with slight pauses between rounds to catch our breath.
Next was 5 minute EMOM of what else—10 burpees! This is when Bogey decided to use the burpee rule thinking he was gaming the system yet he simply added more burpees to the count. We finished with protractors. -
S&M is for KnOTers Too… – from Bolt
As the magic hour struck Vagabond took off as the lone runner and the KnOTers joined the ‘Mat-ers for S&M. KnOT walk the track path to the pavilion where we focused on hammies and hippies (IT band). COT.
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Pax Tax: We ALL Pay… – from Bolt
Since 49.99% of the US counts on us to be the HIMs we r 365, YHC thought it prudent to avoid the fartsack by taking the Q on “reckoning day” ‘24.
Warmorama of the usual: SSH, MMP, all the arm movements including Tie Fighters and MNC (Charmin AND War Eagle were both here and anytime a Catholic and a Baptist can both stay sober AND dance together…well……what more is there to do/say!?).
The Thang: inspired by Triple’s unexpected Renaissance Q, YHC decided pax tax was in order: mini Murph!!!!
3 stations of 2 pax/2 pax/3pax: 5 pull ups, 10 merkins, 15 squats followed by a 1/5 out and back until 6 rounds were completed, except Space Cowboy did 7—BEAST! Recover, 10 seconds of encouragement to bring the energy back up and a 10 count before onto the 6…Coolorama—ISH: Sun salutation, wife pleasers, right leg wife pleaser with extended left leg/knees touching with arms stretched out overhead until the burn of tax day set in…flapjack followed by wife pleaser held in the up position and arms stretched out overhead for time with instruction to raise the hips another inch while further squeezing the glutes. Upright seated with legs spread wide and forward fold, arms outstretched breathing deeply with a deep breath cycle allowing the torso to extend another inch closer to the ground, stretching the lower back. On your feet for forward fold allowing the crown of the head to drop toward the Earth and final breath cycle inhales up vertebrae by vertebrae. Plank to Peter Parker followed by Parker Peter and two sets of 5 burpees bc HELLO—it is tax day!!! Honored to lead HIMs.…whose got next!?
