5 Pax gathered in the cool fall 80° temperature to pay tribute to Marine Sgt Joey Bovia who lost his life 08.31.10 at the age of 24
8 exercises 31 reps 10 run
Tag: Logo
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Iron Pax Challenge at Rock City – from Charmin
This being YHC’s first Iron Pax Challenge I didn’t realize that getting everyone out and explaining the challenge early was the norm, but after mosying to the rock pile and back and explaining the thang we all started with Homie keeping time.
The Thang
Coe – 5 rounds:
20 thrusters
20 merkins
Brenton – 3 rounds:100 foot bearcrawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:20 thrusters
20 merkinsWhile this was an easy workout for YHC to Q, and the mumblechatter was at a minimum to start, there was some bickering about rock sizes and cinderblock weights towards the end to get the PAX’s minds off of their times.
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Route 55 – from Rudy
Today was YHC’s actual Double Nickel day. Last Saturday’s run was just a prelude to the main event – OKWATA! 7 PAX joined YHC out in the morning mugginess. As promised to Cracklin’, YHC agreed to avoid the grassy fields – which look as if they haven’t been mowed in months. We might have lost Frac if we ventured out into that.
So instead, at 530 – the PAX moseyed over to the fountain. Found some dry flat ground for a quick warmup with stretching, SSH and IW. Now, lets let the fun begin!
Thang 1: 7 stations at benches in front of the fountain. 2x Step Ups, Irkins, Dirkins, Sit Ups, Dips, Flutter Kicks. Timer was a run around the fountain. Got through one cycle. Frac was kind enough to shout out “15 MINUTES”, as YHC is currently sans watch.
Thang 2: Mosey across the street for the Route 55. Yes, that’s the Route 66, but one less. Outbound: Burpees, bear crawling between light posts. Best guess – that added up to .2 miles of bear crawls. Coming back: Situps, alternating between runs/lunge walks between light posts.
That got us to time. Back to the flag for a COT.
Prayers of thanksgiving for another year, and blessings for use of the next year in service of the Lord.
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Sugar Cookies on the menu – from Fracsac
The much anticipated Yippee Bag would unfortunately have to be postponed, which was the word YHC received late the night before as Rudy was under the weather. YHC stepped up to Q.
At 0630 ten Pax including one DR, Cruiser from Houston, were given a disclaimer with Mumblechatter of where’s the Yippee Bag?
Warmup in tall grass by the non-present City Park Police complex. Regular stuff with a little dancing.
Mosey to the bridge on the side of Cafe Du Monde for 11s. Burpees on one side of bridge with squats on the other. Mumblechatter erupted “with this is the best you got?”
Mosey to corner across from the less than impactful City Park Police complex for some step ups and dips.
YHC knew he had to do better, so mosey to the baseball diamond near the Tool Wall. On the way, Heisenberg reminded YHC of the 45 minute limit today due to clean up. Disaster averted!
On the wet red clay surface of the field we went. Started off with merkin ring of Fire (10 each with planking).
YHC gave a “you’re welcome” and began the sugar cookie routine!
Superman IC x 10
Roll over for tug boat IC x 10
Superman IC x 10
Dying cockroaches IC x 10
Hand release Merkins IC x 10The pax were well coated and ready for the Tool Wall with calf raises.
Mosey back to flag for CoT
NMM
Cruiser from Houston joined us, great to see DR pax.
City Park cleanup and pine mulch went well and quicker than expected. So many weeds pulled!
4 for coffee at Cafe Navarre. Received the unfortunate news that 2 FiA cars were broken into at City Park near Storyland, another car in the parking lot not far from the City Park Police complex. The 4 pax returned to City Park and helped FiA clean up and get straight.
One would think simple patrols from CP police would go a long way. Without knowing what’s going on, would hate to speculate.
Stay safe!SYITG
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Goal Tending at the Goldmine – from Fracsac
Three Pax joined up for Game Friendly Friday at the Goldmine. With the double flag planted, disclaimer was given during a dry mosey to the playground.
Warmup consisted of regular stuff.
Station –
2 rounds with AMRAP exercise as one Pax ran 200 yards with 3 burpeesWith Soccer ball and cones in hand, off to the field for some passing drills.
Cones set up every 10 yards between goals. One pax is goalie. Other 2 Pax passing drills every cone down the field. While passing, goalie has to do an exercise, like SSH, waiting to defend the goal.
Rotate through a few times.The rain started and the field got a bit sloppy, so recovered cones and head to JPAC building.
5 minutes of EMOM burpees.
In the rather large puddle on the upper deck, time for Superman’s! Flip over and do some dying cockroaches! If there was a dry spot on anyone, it was gone!
Finish with some Mary and head back to flag.
COT
Great time at the Goldmine!
NMM
Logo is looking forward to improving his soccer skills for his upcoming 2.0 vs adult soccer match. YHC has no doubt he’s going to be fully prepared!
Pillsbury exhibited some serious soccer skills on the field today. YHC was reminded just how bad he sucks at this game.
There were no goals scored today, not sure if that was from spectacular goal tending or……let’s just say it was that.
SYITG
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Cones…Just Cones – from Fracsac
YHC took the Q at the Uptowner the day before the much anticipated Double Nickel!
Started off with the regular warm up, then stopped to get the Pax excited on counting! With the Pax on Fire, the warmup continued.
Mosey to the rock pile for a rock (duh)! Back to the field.
11s
Curls and Catalina Wine Mixers! Everything in cadence. Rocks stay at the goal line, MoT changed the 30 yards including:
Bear crawl
Skipping
Lunge walks
Crab walksBear crawl People plank
YHC had cones set up and Pax lined up to bear crawl and plank in a column until reaching goal post. Senseless cones make for a great beat down.
COT
NMM
Don’t wait to write your backblast, especially if you participate in a CSAUP like the Double Nickel.
It took help from others to remember the Pax in attendance.
Just as Christopher Walken needs more Cowbell, Pontiff needs more bear crawls!!!SYITG
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One Sunday morning at the Renaissance… – from Heisenberg
A grateful eight joined YHC at the Renaissance
Warmup – Imperial Walkers, Abe Vigoda, Grass Grabbers, Wife Pleasers, SSH, Arm Circles, Overhead Claps, Seal Claps, Moroccan Nightclubs, 8 count body builders.
Mosey to Track for some Hades (400,200,100) We stopped about half way to the track for some flutter kicks.
Worked back to the museum stopping at each bench for 5+1 merkins.
Paused for some Mary – Real Freddie Mercury’s, American Hammer.
Mosey to the back of the Museum
Time for some Motivation with the Motivator (deconstructed SSH with 10 rounds going from 10 to 1)
Time for One – Sunday Morning
COT – A prayer of gratitude for a beautiful morning. We prayed for Tenderloin’s recovery and Ms. Bev (Surge’s neighbor who recently passed away) and finished with the Serenity Prayer.I was nice to meet Bullseye and glad to see Belloc back violating his doctors orders.
Coffee followed at PJ.s where we were joined by Hokey
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Mahatma’s Mayhem – from Mahatma
Mahatma Mayhem
If you are living then there are choices and challenges. We who see our days start at zero dark thirty already made the choice usually the night before in committing ourselves to accountability of not hitting snooze and rolling over in the fart sack…..win #1 and a simple challenge overcome!
YHC had a plan, even put it on paper to ensure he had it thought out to be explained….more to come on this.
With the beatdown ready there was anticipation on the ride, along with a lil morning meditation. Only to see the flashing lights with a row of cars awaiting the sight of one rail car after another slowly creeping by. 5:27, :28, :29, :29 and a half and the rail arms lift and a race to the parking spots. As we pull up those eagerly waiting could be seen mosying to the field….while the late pax scramble from their cars to catch up. YHC was proud to see Charmine in the center taking charge of the initial 2 warm ups and of coarse excepted his prodding before stepping in to finish his effort.
5-7 of each
AbVagoda
Mnt Man Poopers
Good Mornings
Parker Peters
Scorpion kicksThen a slow mosey towards the rock pile with directions when there “grab a medium rock” (of coarse expectations there would be some on either side of the spectrum). But wait we can’t simple run past pull rings without taking advantage of the opt – 2 lines 3 rounds of 3. Simple enough?!
Grab the said rocks and onto the “hill”. There is some innate mindset that if not prodded some just got to a slower drum beat! As pax slowly made there arrival to the hill, YHC divided the group 1/2 on the front other 1/2 on the back, “drop your rocks and meet at the top for instructions”. As said earlier The plan was in the picture – it seemed simple enough….then again! (Will be added to the slack as this BB format won’t allow it to be added here)
This was to be simple 5 complete “rounds” of 1 exercises at the base where the rocks were left, 5 at the top (depending on the direction you ascended) bear crawl around 5 exercises, bear crawl to the opposite side 5 exercises, you would now be on the opposite side from where you started 5 exercises then ascend the hill 5 of the different exercises for that direction. Rinse and repeat 4 more times. Mayhem of the Marauders!
YHC thought maybe 1 more attempt at providing directions would help…..better time spent just finishing the beatdown.
Grab rocks and head towards the parking lot.
1 round 5 each squat press – run with rock 5 chest press – run with rock 5 cross rock merkins – mosey back to start.
1 round of 20 curls
20 BB sit ups
10 x factorRtn to the rock pile and back to the flag.
COT
Prayer for “1” with Humility, Forgiveness, Hope and Thankfulness.
Improvise, Adapt, Overcome
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Celebrating 48 Trips Around the Sun – from Boo-Boo
At YHC’s request, there was a last minute Q switch with MacGyver to celebrate YHC’s 48th trip around the sun.
A mosey to the infield for a warmup starting with 48 SSH, which proved to be too much for most of the PAX! The remainder of the warmup consisted of standard warmup exercises including Moroccan Nightclubs where dancing was encouraged.
PAX lined up on the goal line, which was confusing to Charmin and a number of other PAX. After a brief education in the difference in a goal line and an end line by LSU fans, PAX paired off for a modified birthday Dora: 48 burpees, 96 merkins, 144 LBCs. The PAX not performing said exercises Bernie Sanders to the 50 yard line and sprinted back. Thankfully, most PAX knew where familiar with the 50 yard line.
Once the Dora was complete, PAX were treated to a game of Ultimate Frisburpee. As luck would have it, a situation arose not contemplated by “the rules.” Champ used the frisbee to deflect a ball thrown by the baller. While it was a well-played defense, there was no consensus on whether it was a forced turnover resulting in penalty burpees. The conversation continued into coffeteria, but no resolution was reached. To add to the excitement of an already exciting game, there was a mud pit in the eastern end zone, making mobility in the end zone a bit challenging. Logo won the best split award!
6:15 came to quick. A short mosey to the virtual flag for a COT and prayer.
Thank you to the men of F3 NOLA for the mentorship, accountability, and true friendship. Because of my relationship with you all I am a better person on all fronts!
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The 4 Horsemen – from Fracsac
YHC took the Q at the Mothership knowing the Double Nickel training was goin on, expecting a light crowd.
With a brief disclaimer given, pax headed to the not so great lawn and circle up for the Warmup.Typical warmup with 10 x 8 count Body builders for good measure.
There was a frisbee left by someone, so Pax took advantage of it with a little routine of chase the frisbee. One pax throws the frisbee, all pax sprint toward it. Once the projectile hits the deck, pax does called out MoT (bear crawl, lunge, etc) followed by 10 x called exercise upon reaching. All pax got two rounds. We did burpees and Merkins and other fun stuff.
4 corners with 10 x burpees at 2 corners and a Mary Exercise at the other corners for 3 rounds.
That was 100 burpees so far.Mosey to the planters by the back of the Sculpture Gardens for Box Jumps with Rocky Balboas on the curb.
Mosey to the front of NOMA. The steps were taken, so continue on to the open grass for the following:
Ring of Fire x 2 with Merkins.
Death by Burpees! EMOM starting with 4 and increasing by 1 each minute. We called it after 12. That was 172 burpees for the day.
Mosey back to flag for COT.Coffeteria followed with the Double Nickel Pax! Good times!
SYITG
