The day after Christmas tends to be a bit dreary. The excitement is over, parties are done, no more chances to wear that tacky sweater, and back to work for many. Folks are sluggish after enjoying lots of holiday cheer, which seemed to be the case for the F3 NOLA PAX since no one signed up to lead The Foundry, including myself. Even after some feelers were thrown out on the group chat, no one was answering the call. So in the last hour, YHC felt the he could take one for the team, kinda like eating those Christmas dinner leftovers that no one else wanted. Surely someone would be there in the gloom to help me polish off Aunt Peggy’s bland dressing and that smoked turkey that cousin Bill infused with too much cayenne. So as the clock neared 5:30am, it appeared we’d have a table for 5 in City Park. Nothing special in store, just a hodgepodge of exercises and circuits that we’d figure out as the morning progressed.
Mosey down RM with a warmup pit stop: Hillbillies x20, WM x10, AC x20, ISW x20, Plankroll x20, Merkins x10
Stop #3 – The Foundry: Round 1 included partner assist Pull Ups x2 rounds with WWII Sit Ups x15 (timer). Round 2 came together on the fly…Body Rows, Hanging Knee Ups, Squats x25 (timer)
Stop #4 – The Practice Track: Line up for for some to-and-fro Bear Crawls, Lateral Lunge, Inchworm, Crabwalks, and Kongs.
Then a mosey back to the flag with no time for dessert. COT to cap things off.
The PAX enjoyed some good F2 on the moseys throughout the workout as we recapped holiday events and got the morning off to a good start.
This was my birthday Q (51 yrs old) and I wanted to make it special for the PAX NOLA. As Christmas day is tomorrow, I wanted to not only strengthen the body but also strengthen the mind as well. As I was thinking about the direction I wanted to go in the Christmas Eve themed workout, I realized that we already done a couple of 12 days of Christmas beatdowns and desired to go a different route. During the Christmas holiday season, the pace of life slows down enough for me to be more contempletive and I have more time to read. As I was reading a book by Ace Collins called ‘Stories behind the best-loved songs of Christmas‘, I came across the ‘real’ history of God Rest Ye Merry Gentleman which fit the theme of the beatdown today. Here is an excerpt.
“When people today say “Merry Christmas!” the word merry means “happy.” When “God Rest Ye Merry Gentlemen” was written, merry had a very different meaning. Robin Hood’s Merry Men might have been happy, but the merry that described them meant ‘great and “mighty.” Thus in the 15th century (Middle Ages), a strong army was a merry army, a great singer was a merry singer, and a mighty ruler was a merry ruler….the word rest in the title means to ‘make’ or ‘keep’. As the angel told the shepherds, “I bring you good news of great joy.” That joy and the power of faith can be felt and experienced in every note and word of “God Rest Ye Merry Gentlemen.” You just have to know how to translate the words into the language of the day in order to have a very ‘Mighty Christmas!”
WARMUP
Run over to the field by the rock pile and proceed with the following
51 SSH x IC, 20 Imperial Squat Walkers x IC, 10 Abe Vigodas x IC, 10 Arm Circles x IC (Forward and Backward), 20 J-Los x IC
THE THANG
I instruct the PAX to get a medium sized rock and we head to the football field for Bearicides. Because we had 15 men, I had to break the groups up into 3s. We line up on the sideline and PAX 1 and 2 perform 100 lunges, 150 goblet squats and 100 straight leg deadlifts. Meanwhile, PAX 3 bear crawls out and pushes the rock forward to the middle of the field then bear crawls back while continuing to push the rock.
After the bearicides, we did a Febreeze. This exercise consists of WW2 situps followed by air presses with feet 6 inches off the ground while in a sit up position. The count was 2 situps / 10 air presses, 3 situps / 20 air presses…all the way up to 5 situps / 51 air presses. Whew….that hurt!
Running out of time we did a Jack Webb with a rock press up to 7 merkins / 14 rock presses.
Time is running out so we put our rocks back and mosey back to the virtual flag.
COUNTOFF, NAMERAMA AND COT
Prayers for peace, hope and healing for Brad Brechtel, Hawg’s mom, Disclaimer’s 2.2 and all the intentions we hold in our hearts. Truly honored to be leading such a great group of men looking to get stronger physically, relationally and spiritually! Many blessings to you and yours this Christmas Season!
Front Lung with elbow touch the ground – hold for 5 count – introduced by Tool at Foundry
Scorpion kicks
Star Plank – hold for 30 count
One leg lung jumps – this would need practice to be effective.
1st – Thang – Catch me if you can – run around the fountain
Pax lined up – Shoulder Press to 20 – Each Pax would count their rep out loud, once reaching 10 the Pax to their left would start, 1st Pax reaching 20 would sprint around the fountain with the next pax once reaching his 20 in chase this continued until all Pax completed 20 reps and attempted to catch the pax ahead of them.
Rinse and repeat except 20 jump squats
Mosey to the Canal St. Mountain
Pax split into 2 groups of 4 –
1st effort sprint to the top of Canal St Mnt. – do 10 Merkins walk back down same side- 10 more merkins
2nd effort sprint to the top of Canal St. Mnt – 10 Merkins walk down back side 10 more merkins
3rd effort sprint up and over to starting point. 10 Merkins
Mosey midway back – introduce new effort – All PAX got into a high plank then did a double under (both feet forward) into a jump squat (legs spreading apart like a jumping jack), transition down to a low plank with a double Peter Parker back to a high plank x 5
Mosey to levee – EMOM – 1-5 start with decline merkin x 1 – run up and over the other side there perform Prison up down (hands over head dropping to alternating knees) x 5 run up and over now decline merkins x 2 up and over then Prisoner Up down x 4 continue until the # are reversed. Key is PAX only got as much rest they earned completing the task in 1 minute before having to start again.
Mosey to flag for some Mary
All 25 x 4 count – Between each effort PAX would transition into high plank for 30 sec count
LBC
Crunch with heel touch
Crunch with legs straight up touching toes (similar to DC)
Crunch while reaching hands between legs
Straight leg scoops over head
Circle Up – Count Off – Name O – Prayer of Thanks giving
When YHC set out to plan this workout, I first considered a few exercises that I felt I could handle with little threat of splashing Merlot or generally embarrassing myself. But then it dawned on me: this is my chance to repay those who have made me so sore I can barely lift my arms the next day and reduced me to a sweating, panting mess. So at 5:30 AM, after a quick disclaimer, we set off, 12 PAX strong, to see about returning the favor to some of my F3 brothers gracious enough to appear for my VQ.
WARMUP
YHC had a few tricks up my sleeve for the warmup, but the conditions quickly caused a change of plans. So we did a more traditional warmup:
SSH, Peter Parker, Imperial Walkersx20
Run in place, high knees, butt kicks, chop feet (this was a hs wrestling warm-up that would normally include some up-downs, but YHC decided it would be unpopular to get everyone completely drenched in the first 5 minutes). Mosey to Canal blvd for
Station 1
Pair up. One partner, Bernie Sanders up the hill, while the other works on 200 Floyd Mayweathers, 100 big boy situps, and 25 burpees. Cross the street very carefully in the fog for…
Station 2
Route 55 with burpees on the way out, Merkins on the way back in. PAX instructed to begin in opposite directions on this very foggy morning so as not to collide. Mosey to the leveee for…
Station 3
What is an Okwata workout without an Indian Run? A bit of mumblechatter about how Indian Run + disperse would have been the more manly option, but at this point, I was just glad to be still moving. Maybe next time we can thrown in a Bataan Death March.
Mosey to Flag and Finish Up
Continuing the theme, I had picked out several of my least favorite exercises to share with the PAX
Planking, high, low, one arm up, other arm up for about as long as I could go
Monkey Humpersx20
Dying cockroachesx20
LBC’sx20
Flutter Kicksx20 (led by the flutter kick king, JV)
Frac Sac’s favorite exercise that I cannot remember the name ofx20
And a few rounds of burpees o/y/o to close it out.
Count-o-rama, Name-o-rama, we discussed the Crazy Ivan, prayed for Brad Brechtel, and Rudy led us in a fine prayer.
On a serious note: I’m infinitely grateful for all of you who have pushed me, made me do countless [hated] burpees, made me plank until I felt like my arms would crumble, and inflicted all other sorts of punishment that made me tougher both mentally and physically. To name all the names of those who have pushed me – especially since I’ve been back the past few months – would be like writing out the entire members list, but I’m especially grateful to Mahatma, Frac Sac, Jingle Vader, Rudy, Mambi, Abacus, Tool, Two Yutes, and too many others to name, who never spare words of encouragement and motivate me to better.
Getting to lead an F3 workout of such a strong group is a honor, and I hope I was able to deliver. It means a lot that so many of you showed up for my VQ, and I look forward to doing it again soon.
Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game. A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, we brought it in for a “Who Dat on 3″…not quite the same coolness as Brees in the Dome but it helped get the juices flowing. Then a mosey to the usual field for a quick warmup of SSH, Arm Circles, Imperial Walkers, Windmills, and LS Squats.
Made our way to the rock pile to select a companion for the morning and over to the large field for some drills. First up would be a round of exercises paying homage to the Saints 11-2 record so far this season. What better way to celebrate the 11 wins than with 11’s! Here’s how it went:-Curl Press with rock (10-1)-Backpedal to parking bumpers (approx 15-20yds)-Hand Release Derkins w/feet on parking bumpers (1-10) -Lunge Walk back
Now we couldn’t forget about the 2 losses so in an effort to push ourselves to get stronger, we circled up for 2 minutes of Up-Downs. Might have been a bit ugly at the end but the PAX hung in there for a long two minutes.
Next up would be a “Heisman Run” giving a shout out to Mark Ingram and Cam Newton that would be taking the field later that night. In order to be considered for the Heisman Trophy, one must show superb running skills with the ball, maintain possession of the ball, and be fast. Using our rocks as footballs and making sure not to fumble, we warmed up with Squat Press x20 before tucking in the rock(ball) for a run weaving around the trees(defenders) and finishing with an endzone celebration of Squat Press x10. Then waited for the six with a wall con roca sit on the fence.
Still time for another circuit so this time we partnered up in a line for some “Boom and Zoom” to give props to our elite running backs, Ingram and Kamara. YHC assumed it was common knowledge that the talented duo is nicknamed “Boom and Zoom” but apparently he was wrong. After some heckling and discussion, we noted that to be a star running back you must be strong enough to keep from coughing up the ball and fast enough to gain yardage. Therefore PAX #1 stayed put for “Boom” curls AMRAP to work on the guns while PAX #2 “Zoom” ran around the tree and back (50yds total?) as the timer. We did this for approx 4-5 minutes with some grumbling from the peanut gallery after a few minutes in.
Two minute warning was approaching so we called an audible to keep rocks overhead as we made our way back to the rock pile. From there a mosey back to the flag, a few minutes of planking, concluded by a “Who Dat” plank/merkin circle.
COT included some lewd yet fitting nickname suggestions for our FNG but we landed on Piper…welcome! Also an announcement for Crazy Ivan race coming up in Jan. Prayer intentions for Brad Brechtel and for a good, safe, injury free football game tonight.
Thanks for letting me lead. Hopefully we’ll be 12-2 by the time anyone reads this. Who Dat!
28 PAX ignored the threat of rain and made it out The Mothership this Sat. We lucked out with a “calm before the storm” as the the guys assmebled and prepared for takeoff. YHC wanted to mix things up with an old school City Park history tour as part of the workout, similar to a few beatbowns circa 2015. The night before had the forecast looking nasty, so the plan was to stay close to cover and hone in on a few of the iconic landmarks right there in the original part of the park. The 1300 acre park was established in 1854 and has lots of history, great architecture, nature, wildlife, and of course trees….home to one of the largest collection of live oaks in the world. Generations of New Orleans residents and visitors alike have enjoyed the park so it only seemed fitting to pay homage to a few things that make it a great place. As the clock struck 5:30 we discussed the plan for the day, followed by the disclaimer, then off to….
First stop, The Peristyle, built in 1907 to have outdoor dances and concerts for the “well heeled” New Orleanians….some chatter from Rudy about Jingle Vader being in that category. Using the year as the rep count, we started with Imperial Walkers x19 and Windmills x7.
Then an ugly mosey around The Casino Building with some doubt from the PAX before going up and over Popp Bandstand for Stop #2 on the nearby grass.
With 12 granite columns and topped with a bronze dome, Popp Bandstand was named for is benefactor, John F. Popp, and is a replica of the Temple of Love in Versailles. In 1916, Popp made a donation to the park to build the Popp Bandstand which was completed in 1917. The Spanish Mission Revival-style “Casino” building opened in 1913 as a place that sold refreshments. Because of that, the City Park legend says that the building originally was called a cantina, using the Spanish word for a place where food and drinks are served. In a 2008 Times-Picayune story, City Park Executive Director Beau Bassich said he believed the New Orleans dialect colloquialized the word into “casina.” However, 1913 newspaper articles do use the word “casino” to describe the new building, explaining it will be “the amusement center of the park,” though there is no mention of gambling.
Here we circled up using 1917 and 1913 to inspire the rep count for Peter Parkers x19, Low Slow Squats x17, Mountain Climbers x19 and Arm Circles x13.
Then we recaped the age of the park, 164 years, with a Plank Merkin circle where all PAX held a high plank while merkins were cranked out individually in a clockwise manner up to 164 total.
Then a mosey over the stone bridge towards City Park Ave for a meandering jog through the oldest grove of mature live oak tress the world. We made sure to recognize the two oldest ones by looping around McDonough Oak and then, after some doubt from the PAX about my navagation ability, made our way to the Ansmen Oak, both of which are approx 800 years old. Here we circled up for an 8 round burpee countdown, one round for each century…Burpees x8,x7,x6,x5,x4,x3,x2,…x8 for the crowdpleaser! More about City Park trees here: http://neworleanscitypark.com/in-the-park/trees-in-city-park
Then a mosey over the Ansmen Bridge, one of 9 built by the WPA, and back to The Peristyle where we lined up on one side for a partner circuit. This included 8 rounds of PAX #1 performing the specified exercise across the Peristyle and back (timer) while PAX #2 stayed put with a stationary exercise.
1)Inchworm & Wall Sit
2) Bearcrawl fwd/bwd & Balls to the Wall
3) Duck Walk & Declined Plank
4) Crab Walk fwd/bwd & Wall Sit
5) Lunge Walk & LBC
6) Kong & Balls to the Wall
7) Fiddler Crab & Flutter Kicks
8) Lateral Lunge & Wall Sit
Next up, we couldn’t leave out the adjacent Great Lawn that has hosted countless hours of F3 beatdowns. Built in 2010, the Goldring/Woldenberg Great Lawn is enjoyed by many and has seen a slew of picnics, concerts, yoga classes, and side straddle hops over the past 8 years. So we moseyed a quick loop to the Great Lawn and back to the nearby benches for a partner circuit of: PAX #1 Dips x20 OYO while PAX#2 runs to GL for Merkins x10 and back. Rinse and repeat for 3 rounds total follwed by a “victory lap” around the GL topped off with planking to wait for the six.
Still some time left for a few more history lessons so over to the rear of The Peristyle to gaze upon the banks of Bayou Metairie. Although it is now a landlocked lagoon, Bayou Metairie was originally a natural waterway spanning from Bayou St. John to the swampy area near what is now Old Metairie, essentially following the path of current day Metairie Rd. Once used by the Native Americans and early settlers, the banks of the bayou gradually formed the Metairie Ridge which provided high ground for ground transportation and later development of homes.
Since we didn’t have a year to use for rep count, we shifted our focus to 1946, the year of the first City Park Big Bass Rodeo, which is the oldest freshwater fishing rodeo in the country. At this point YHC had to alter the planned exercises and went with the first thing that came to mind, burpees, which really seemed to excite the PAX and peanut gallery, given the initial silence of disbelief followed by some grumbling and the “we already did enough burpees” comments. So PAX#1 knocked out Burpees x19 while PAX #2 held a wall sit on the ledge along Bayou Metairie, which had an awkward slope not conducive to said exercise. Then partner plank slaps, aka patty cake, holding a high plank and alternating hand slaps up to 46.
Nearing the end of our hour, we had just enough time remaining to circle up under The Persistyle for some themed Mary. YHC breifly talked about the various projects completed by the WPA (Works Progress Administration) in the 1930’s throughout City Park, including Tad Gormley Stadium, nine concrete bridges, a golf course, several art deco conrete benches, and Roosevelt Mall. In 1937, President Franklin Roosevelt came in town for the dedication ceremony. Pics below and more info at: http://neworleanscitypark.com/in-the-park/works-progress-administration-in-new-orleans-city-park
In this undated archival photo, President Roosevelt chats with New Orleanian Paul Alfred Montreuil, 7, at the dedication of the Franklin Delano Roosevelt Mall in City Park. Also pictured: Marcel G. Montreuil, park superintendent; George Grundmann, chairman of the dedication committee and vice president of the park board; and James H. Crutcher, administrator of the WPA in Louisiana.
Our WPA and FDR themed Mary consisted of:
W – Weezey Jeffersons x10IC
P – Pickle Pounders x15IC
A – American Hammer x20IC
F – Flutter Kicks x20IC
D – Dying Cockroach x15IC
R – name??? exotic exercise led by Triple Shift x25IC
Moseyed back to the flag with some rain for added bonus. Capped things off with a COT and announcements. T-claps to War Eagle for stepping up to lead the prayer. He’s a pro at that stuff and much more eloquent in that field than YHC.
NMM – Thanks to the PAX for bearing with my non-professional tour guide ability and abbreviated history tidbits throughout the morning. As always, the peanut gallery led by Rudy and others kept it entertaining. T-claps to Mahatma and others for the occasional motivational cheers and USMC grunts to keep the PAX in high gear. Several guys asked for links (http://neworleanscitypark.com/in-the-park) to some of the City Park history in so I included several in this backblast, which may be one of the longest in F3 history….sorry for the long read, if you made it this far. My wife asked if I was writing a book.
“The American Dream means giving it your all, trying your hardest, accomplishing something. And then I’d add to that, giving something back. No definition of a successful life can do anything but include serving others.” -George H.W. Bush
The air was crisp and chilly on Wednesday at The Foundry, just the way we like it. Perfect conditions for paying homage to the 41st President of the United States on this national day of mourning. Regardless of one’s political beliefs, it was hard to not have respect for the guy and the days he spent as a leader of our country. With that being said, we read a few of #41’s quotes before takeoff. YHC also mentioned that he sifted through some of the Northshore’s backblasts to get some inspiration for the day. With The Crazy Ivan race coming up in January, us Southshore guys need to make sure we can meet or exceed the physical and mental fortitude of our brothers across the lake. Without further ado, the disclaimer was recited and off we moseyed down Roosevelt Mall.
Warmup (with a Northshore twist):
Good Mornings x10
Finkle Kicks x10R x10L (these were ugly, as expected)
Arm Circle x10F x10R
Lateral Lunge x10
Scorpion Kicks x10L x10R (a tad lackluster)
Forward Lunge w/forearm to ground x5L x5R (good stretching here!)
SSH x41 to cap it off for pres #41
Foundry:
This would be a circuit found in a Northshore backblast called 3-6-9 which consisted of:
3 Pullups, 6 Merkins, 9 Squats every minute on the minute (EMOM) for 10 rounds. At first, this seemed a tad too easy but it got the juices flowing a few rounds in. After round 5, we circled up for a tribute to G.H.W.B. with a plank/merkins circle counting up to 41, then holding a low plank for 41 seconds in silence, then another plank/merkin circle up to 41, topped off with Flutter Kicks x41IC and LBC x41IC. Finished with rounds 6-10 with some good mumble chatter to boot. Looking back, YHC feels certain the Southshore PAX can handle that circuit with 4-8-12 or even 5-10-15…we’ll see.
The Track:
After a mosey for the foundry to the practice track, we circled up for some burpees in honor of George H. W. Bush, stressing good form that would make him proud. We knocked them out in chunks, x10 x10 x10 x11 for 41 total. YHC was hoping for a lap around the track but it was time to mosey back to base.
COT:
The usual announcements of upcoming events and Christmas party/workout next week. A few more words about #41 before ending with a prayer.
Good way to start the day. Thanks for the opportunity to lead.
What a beautiful, cool, crisp day for football. Or at least to celebrate football. So 18 men gathered in the gloom at Pontiff Park in a celebration of Notre Dame’s undefeated season, Rockne style. OK, so maybe 1 man was celebrating Notre Dame’s perfect season, but that man was the Q (YHC) so he forced his opinions on everybody else. I know Rudy was with me in spirit. A quick disclaimer and off we go.
The Warm-Up:
SSH x 20 IC
Peter Parkers x 20 IC
Hill Billies x 20 IC
Plank Jacks x 20 IC
Arm Circles IC, 10 Forward, 10 Backwards
Windmills x 10 IC
Mountain Climbers x 20 IC
Grad a rock and head to the track.
The 12:
Notre Dame finished the 2018 season undefeated at 12-0. Our last undefeated season was 2012. Notre Dame was the only college football team to beat 12 FBS schools this season. And if we win 2 more games, we will win our 12th national championship. The Pax could hardly contain their excitement. Da Parrish and Bogey marveled at Notre Dame’s gauntlet of a schedule. Rev Sox and Hand-Granada were speechless. War Eagle knew it was coming, and did not show because he could not bear it. Hawg removed his shoes in homage. Mahatma was so inspired, he almost removed his Clemson orange t-shirt (but he didn’t…)
12 reps of each rock exercise to celebrate the 12 victories this year. 3 rounds to celebrate the #3 ranking.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Circle up for some Mary
LBC x 20 IC
Penguins x 20 IC
Flutter kicks x 20 IC
Dying cockroach x 20 IC
Hello Dolly x 20 IC
American Hammer x 20 IC
Finally, rock lunges with a twist x 10 IC.
The we returned our beloved rocks, and moseyed back to the flag.
High plank for 30 sec, left arm plank for 30 sec, right arm plank for 30 sec.
Left leg cross-over Merkins x 10, Right leg cross-over Merkins x 10.
Hamstring stretches for a cool down, and a strong finish.
Count off, name-o-rama, announcements, intentions, and a prayer. Hawg thoughtfully offered a prayer for Notre Dame to beat Clemson (at least I think that’s what he meant…)
Thanks for letting me lead. Here’s to a great season. Go Irish!
Walleye
23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December. At 6:30, YHC gave his standard disclaimer and off went the PAX.
(missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)
Warm-ups
Short mosey to the Peristyle and did the following in cadence:
SSHs x 20
Windmills x 10
Forward Arm Circles x 10
Backward Arm Circles x 10
Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)
Peter Parkers x 15
MC x 15
Partner Workout
Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.
Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.
Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.
Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.
Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)
When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.
The Thang
Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:
Round 1
20 box jumps
20 incline merkins
15 box jumps
15 merkins
10 box jumps
10 derkins
5 box jumps
5 diamond merkins
then moseyed to the last light post and back to the fountain (about 0.5 mile)
Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.
Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.
Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.
In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.
T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!
Round of Mary
Moseyed to the grass field next to NOMA and did the following in cadence:
Hello Dolly x 20
Dying Cockroach x 20
Flutter kicks x 20
American Hammer x 15
Moseyed back to the flag with 30 seconds left. Why not 3 more burpees??? PAX finished the workout at 7:30 a.m.
COT
Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling). Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
The cold relented, and YHC was bringing a classic beatdown to the PAX. Disclaimer and then . . .
Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x 20 (10 each direction), Imperial Walkers x25, Peter Parkers x20, Parker Peters x20, Grass Grabbers x15.
The PAX moseyed around the fountain and went to the fountain barricade for the single leg beatdown.
COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)
COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.
COP3: The PAX moseyed to the Cabana of Pain for 2 rounds of stations – bear crawl and quadrophelia up/down the levee as the timer, AMRAP pull-ups, and dips and crossfit merkins.
Mosey back to the flag and Count off, Nameorama, announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!
Moleskin: With this classic workout, the PAX did a lot of work in a short amount of time. The beatdown started with the legs and worked its way up so that the whole body got hit. Focusing on a single limb causes a bunch of muscles that are usually on the sidelines to fire off and provide stability. YHC is getting sore right now.
