F3 New Orleans

Tag: Mothership

  • Backblast – Mothership 2019-07-27

    Another lovely (if slightly rainy) day onboard the Mothership at City Park.  Attendance stood at 15 total, with 13 existing members and 2 FNGs.

    The following members were in attendance: Catfish (Q), Two Yutes, Heisenberg, Fracsac, Thumb, Beloch, Reluctant Yankee, Gideon, Angie’s List, Medulla Oblongata, Angel Dust, Gumby, Pop Tart

    Our FNGs were Uncut and Tabloid. Welcome Dudes

    Today’s activites started with a mosey out to the Peristyle for a little Side Straddle Hop, Hillbillies, Overhead Claps and Imperial Squat Walkers. PAX then moved to their faces for Peter Parkers, Catalina Wine Mixers, and Plank Jacks. On to our sixes for LBCs, Flutter Kicks, and Tin Snips.

    PAX then took a quick run to Marconi, then back to the benches in front of the Peristyle for 50 Box Jumps OYO, Smurf Jacks, and Jump Lunges. With legs burning, PAX lined up for an Indian Run to the Foundry.

    Since Muscleship occupied the Foudry, PAX moved to the grass beside the Foundry for Jack Webb (counted up the FIFTEEN, way to push guys!). PAX then did five minutes of ten burpees per minute (i.e. 50 burpees total).

    PAX then moseyed to the mini-foundry (a.k.a. The Refinery). Pax split into groups of 2-3 for pull ups, Merkins, Squats, Snake Jump, Dips, and Burpees.

    PAX then moseyed back to the Great Lawn, and then to the flag for count-off, naming, and COT.

    Thanks to all who participated, it turned out to be a great workout!

  • The Eagle Has Landed

    In honor of the 50th Anniversary of the first man on the moon, YHC tipped his hat in a couple of ways.

    Warm-Up:

    • Side Straddle Hops 50xIC (welcome)
    • Low Slow Squats 20xIC
    • Grass Grabbers 20xIC (after a false start from a bunch of bad forms)
    • Mountain Climbers 20xIC
    • Parker Peters 20xIC
    • Shoulder Taps 20xIC
    • Merkins 20xIC
    • Peter Parkers 20xIC

    Walking on the moon looks easy, but…  The PAX first lunge-walked across the great lawn, and then hopped feet together back.  Not so easy.

    After a mosey to the corner of the Sculpture Garden, the PAX did an ARMSTRONG:

    • Abe Vagodas 11xIC
    • Russian Dips (one leg out) 11xIC
    • Merkins 11xIC
    • Step Ups 11xIC
    • Tempo Merkins 11xIC
    • Rocky Balboas 111xIC
    • O (YHC is too old to remember)
    • N (ditto)
    • G (ditto)

    Next the PAX did an APOLLO 11:

    • A (YNC is still too old remember)
    • P (ditto)
    • O (ditto)
    • LL Cool BJ (lunge, lunge, burpee, broad jump): 11 OYO
    • Low Country Crab Boil (like LCC, except you do a dip with one arm while grabbing a foot with the other arm): 11 OYO
    • OYO Burpees.  It’s about 238,000 miles to the moon: if a Burpee is about 10,000 miles, that’s 24 burpees OYO
    • 11 – Elevens with LBCs from 1 to 10 and Dying Cockroaches from 10 to 1 and a mosey in between

    Mosey back to the Great Lawn.  So what would prompt a guy to put himself in a tiny tin can hurdling into space to crash into a rock?  In an homage to CSAUP, the PAX did suicides.  Run a quarter of the way down the field, then 5 burpees, run back and then half way down the field, then 10 burpees, then run back and then three-quarters way down the field, then 15 burpees, then run back and then all the way down the field for a soft landing of just 5 burpees.

    Circle of Mary:

    • LBCs: 20xIC
    • Flutter Kicks 20xIC
    • Russian Twists 20xIC
    • Penguins 20xIC
    • Bib Boy Sit-ups 20xIC
    • Dying Cockroach 20xIC
    • Hello Dolly 20xIC

    Circle of Mary:

  • The Wrath of Barry

    Jim Cantore scared all of New Orleans when he unexpectedly showed up at the New Orleans Lakefront this week. The F3 Nola Pax were confused, as his appearance at Okwata was on Friday, which was a day late, Okwata workout is Thursday. So several Pax reached out to him on Da Twitter to see if he would join us in City Park for the Mothership, but it wasn’t meant to be.

    7 pax defied the media sensationalism of a hurricane doomsday scenario and showed up expecting a Catfish style beat down, which always leaves us nothing short of spent. But Catfish had to head out of town, and passed the Q to YHC. So, as the clock struck 0630, time for a brief disclaimer, in the cool breezy dry conditions, and mosey to the Great Lawn. During the warmup, the 3 pax from the Muscleship joined us for a United City Park beat down, bringing us to 10. Jim Cantore wishes he had shown up!

    Warmup
    SSH IC x 31
    Imperial Walkers IC x 20
    grass grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    mountain climber IC x 20
    Parker Peter IC x 20

    Mosey to the first tree on the great lawn for a Catfish classic.
    But first, 10 Burpees OYO just to get the attention of the pax.
    Starting at first tree, bear crawl two trees, complete 10 merkins.
    Crabwalk two trees and complete 10 merkins.
    Bear crawl two trees and complete 10 merkins, followed by 10 burpees.
    Mosey back to street in front of the peristyle.

    Indian run to the Foundry.

    Stations at the Foundry
    5 Stations, 2 pax per station.
    Station 1 – Big Boi Sit-ups AMRAP
    Station 2 – Pull-ups AMRAP
    Station 3 – Ski jump the snake AMRAP
    Station 4 – Merkins AMRAP
    Station 5 – Run to the Bike Track, complete 12 Burpees and run back – Timer

    Divide Pax in two squads, 5 in each squad. Squad 1 completes 20 Merkins IC while Squad 2 holds a 90 degrees flexed arm hang. Flap Jack.
    Rinse and Repeat for a total of 2 full rounds.

    Mosey to the bike track and count off 1,2,1,2 etc. Line up in two columns for Bataan Death March. YHC indicated this was a race. Last man in the column drops off for 3 Burpees and sprints to the front. Continue for a full mile around the bike trail.
    YHC isn’t sure which column finished first, as all gave their best. With that said, we’re all winners for being there! #HIMS

    Complete 2 more rounds of 10 merkins and 90 degrees flexed arm hangs.

    Mosey to the fountain/pond in front of NOMA and hand off the Q to Bongo for a Muscleship finale.

    Dips IC x 20
    Low slow squats IC x 20
    Right leg step ups IC x 15
    Left Leg Step ups IC x 15
    Incline merkins IC x 20
    Low plank for 1 minute
    Decline merkins IC x 20
    LBC’s IC x 30
    *Note – YHC May have it a bit out of order, but that’s pretty much what happened, leaving us all spent.

    COT
    Count off, name-o-Rama, announcements, intentions, and closed with a prayer. During the COT is when Barry decided to show, which drenched the Pax.

    Good times followed the beat down with Coffeteria at Cafe Navarre. Jim Cantore would be jealous if he knew…..his loss!

    Thanks for posting with me today and for allowing me to be a part of such a great group.

    SYITG





  • No Shorty, No Problem

    YHC arrived with a couple minutes to spare, looking forward to a classic Shorty beat down. What would Shorty deliver this day? Gassers? At 0629, it was evident the Shorty beat down would have to wait, for no better reason than “No Shorty.” The 10 Pax agreed that it wouldn’t be an issue. With that said, Two Yutes took the warm up, beginning with a brief disclaimer before a mosey to the Great Lawn. YHC May be off a bit on exactly what was done.

    SSH IC x 25
    Floyd Mayweathers x 20
    IW x 15
    Grass Grabbers x 10
    Arm Circles IC x 20
    peter Parker’s x 20

    YHC took the next part with a mosey to the fountain in front of NOMA.
    Dips IC x 15
    Mosey to the path around the Big Lagoon for Bataan Death March. Single column Indian Run where the last man drops for 3 Burpees then sprints to the front. Each Pax got an opportunity to experience the Burpees, so crossover to the festival grounds walking path and mosey to the Foundry for stations
    Station 1 – Run to bike path, do 10 Burpees and run back (timer)
    Station 2 – pull-ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    station 4 – Box jumps AMRAP
    station 5 – Low Plank

    Finish with a Fracsac classic
    Catalina Wine Mixers IC x 10

    Bongo steps up for the next part starting with a mosey back to the Great Lawn for some 11’s.
    Start with 10 Squats, Run across the lawn, 1 LBC, Run back across
    9-2, 8-3, 7-4, etc. Always totals 11.

    RevSox steps up and takes the final Q for the hour.
    Starting at the last palm tree of the Great Lawn, time to get our kicks on Route 66!
    If memory serves me right, it was lunge walks between trees and merkins at each tree, 1 at first, 2 at second, up to 11 totaling 66. I probably have the exercises wrong, but it’s the effort to remember that counts, or something like that.
    Finish with some Mary, then mosey back to the VSF.

    COT

    Count off, name-o-Rama, announcements, intentions, end with a prayer to the Sky Q.

    NMM

    During the Bataan the FNG was attacked by a fierce dog, leading to his naming. That fierce animal was somewhere between a wiener dog and a Maltese, no doubt a real killer! T- Claps to War Eagle for the EH.

    T-Claps to the Pax for stepping up and doing what was necessary to deliver a solid group beat down.

    SYITG







  • [City] Park it like it’s hot

    [City] Park it like it’s hot

    When I woke up on Saturday morning, I was feeling a little sore from Okwata & Wolfpack Mountain on Thursday & Friday. But once I got out to City Park & stretched a bit, my watch hit 6:30am, and it was time to roll. We mosey’d over to the peristyle for the warmup.

    Warm Up:

    • Self Love – 15 in cadence
    • Freddy Mercury’s – 20 in cadence
    • Side Straddle Hops – 25 in cadence
    • Plank Jacks – 25 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we ran to Marconi & back to the peristyle. Once back at the peristyle we did:

    • 20 partner push ups
    • 25 partner leg throws (ab exercise)

    Then we ran to Marconi & back again, and when we got back to the peristyle we did:

    • 10 inchworm burpees
    • 25 box cutters

    After the box cutters were done, we ran to the fountain. At the fountain, we did:

    • Fountain box jumps: each PAX got the choice of doing either 10 box jumps onto the top ledge of the fountain or 20 box jumps onto the bottom ledge of the fountain

    After the Box jumps, we partnered up and did:

    • Partner 1 – 100 Rocky Balboas on the museum steps
    • Partner 2 – dips on the fountain
    • Then we switched

    After this we mosey’d to the side of NOMA and did:

    • Partner 1 – 60 mountain climbers (2 is 1; where each leg pump counted as 1)
    • Partner 2 – People’s chair against the wall
    • Then we switched

    After this, we mosey’d to the track & did some mary:

    • LBC’s – 20
    • Flutter kicks – 20 cadence count
    • Dying cockroaches – 20 cadence count
    • Levels (6 inches, 12 inches, 18 inches) – 20 seconds each level

    After the mary, we hit a lap around the track & then mosey’d back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for posting, fellas; I enjoyed grinding through the beatdown with y’all!

  • Brick-a-palooza

    Brick /brik/

    Dictionary.com defines it as a small rectangular block typically made of fired or sun-dried clay, used in building.

    YHC defines it as a small rectangular block to be used in workouts to accentuate the PAX experience

    YHC loaded up the trunk of the car with 40 bricks. Thinking “Well, what if we have more PAX?”, he ran back to the shed and grabbed just a few more. At 06:15, 5 PAX were enjoying some light banter (welcome Lemon, from Birmingham!). No problem, plenty of bricks. 06:20 – a few more stragglers (an El Guapo sighting!). 06:25 – the Lakeview clown car arrives. Now we’re up to 16 PAX. YHC starting to get a bit nervous, but we should be ok.

    But then the sight that is actually quite entertaining to behold… The long stream of headlights of the late-arriving PAX. ROAR (that must be Heisenberg in his tricked-out coupe). Whoosh (there is Triple Shift arriving hot in his tricked-out cycling gear). 06:30 and we have 25 PAX ready to go. Oh well, we will have to modify…

    PAX instructed to go grab a pair bricks from the trunk. Some will be left empty handed, as YHC only had enough for 22. We will make do.

    The Warmup

    Circle up on the Great Lawn. Drop your bricks. Mahatma kindly brings his two bricks to YHC, and joins Hawgcycle brickless in the circle.

    • Windmills – Slllloooooowwwww cadence x10
    • SSH x25.
    • YHC delivers his 2 bricks to the otherwise brickless Organ Grinder. You’re welcome.
    • Brick Arm Circles 10x each direction
    • Peter Parker x20

    The Thang – Part 1

    Partner Up for Dora 1-2-3 (to be modified to Dora 1-1.5-2 to be modified to Dora 1-1.5-as-many-as-you-can-in-the-interest-of-time).

    PAX 1 sprint back and forth across the lawn (with bricks). PAX 2 exercises (with bricks). Flapjack. Continue. Groups with only 1 set of Bricks – make do. Modify.

    • 100 Brick X-Fit Merkins.
    • 200 (became 150) Brick Dying Cockroaches
    • 300 (became 200 became whatever, just keep doing them) Brick Goblet Squats.

    To much chirping from PAX named Gabriel*e, YHC kept adjusting the goal with an eye on the clock. At 06:50 – need to move on to the next workout station. But hydrate first!

    The Thang – Part 2

    Mosey to the baseball field by the refinery for Burpee Brick Shuttle Run (BBSR, and yes – it’s in the Exicon.) Medulla didn’t like being in the sun, so we modified and moved to the shade. YHC is always thinking about the well being of the PAX.

    Partner up again, then split up: PAX 1 on the 1st-base-line-extended. PAX 2 on the imaginary line about 25 yards away. All the bricks stay on the PAX 1 side.

    • PAX 1 planks and waits. And waits. Just keep planking and waiting.
    • PAX 2 does the work: sprint to the other side, get a brick, return and deposit said brick, sprint to get another brick, return and deposit said brick. Then 10x burpees.

    Then PAX 2 hollers to PAX 1, and assumes the Plank and Wait position. PAX 1 then begins the same drill.

    Repeat 3 or 4 times (YHC keeping an eye on the clock. We gots more things to do….)

    The Thang – Part 3

    Refinery. YHC had a carefully organized 6 station set that balanced core/arm/leg. But with now 26 PAX (picking up another disciple of Jesus Juice along the way), groups of 3 made 9 PAX. Deposit all the bricks by the tree. Angie needed to be reminded forcefully, then pointed to the large tree just to his left.

    Oh, but first lets run that nice family with their cute baby and dog out of the refinery. Sure, we could share. If you want to be surrounded by chirping, sweaty, smelly guys. Like Catfish.

    So the 9 stations were far less organized, and not nearly as well staggered. Shrug. Please contact YHC for a refund of your workout fee if you are less than pleased with the workout.

    Burpees x10 (timer), Merkins, Snake Jump/Box Jump, Pull Ups, Big Boy Sit Ups, Dips, Hanging Knee Lifts, 8 Count Body Builder, Floyd Mayweather (with bricks) and Merkins.

    Made it through 1 cycle before the clock beckoned. Mosey back to the Great Lawn.

    The Thang – Closing Time

    YHC said “Mosey to the Peristyle”. Hawgcycle said “But Zoomba is there”. So YHC had to try and audible, and was as unclear and confused as he usually is. The PAX (led by Screw Top, who appears to have left some bricks behind in the interest of promoting his own speed) reached the Great Lawn to discover that the Peristyle was, in fact, available. So YHC re-audibled (un-audibled?) and off to the Peristyle. King Kong seemed to think (incorrectly) that this entitled him to free coffee. Whatever.

    Plank for the 6. Then 2 rounds of Wonder Bra: Assume People Chair against a pillar. Then in cadence (with bricks): Up/Down/Out/In. x20, shake the legs out. Then x15.

    Close up with some Mary (LBC and Penguins). Mosey back to the flag and return the bricks to the trunk.

    (And much to YHC’s surprise, PAX did a fantastic job of carefully arranging said bricks in their containers. Thank you!)

    Closing

    Count-off (26!), Name-o-rama. Naming of the FNG (“Tinker” due to his interesting in tinkering with cars. YHC was not at his best for naming, so will not object if said FNG is subjected to a re-naming at his next appearance).

    Lots of announcements, pay attention to your mail.

    Several intentions, ask all of us to keep the intentions of your fellow PAX present in your own prayer time. Thank you Medulla for specifically calling out blessings for all fathers in our midst. Close with our prayer. Then off to Cafe Navarre for some great F2.

    Thank you all for tolerating, and allowing me to be your Q.

  • The Bear Necessities (Song)

    Look for the bear necessities
    The simple bear necessities
    Forget about your whining and your strife
    I mean the bear necessities
    Old Grundy’s evil recipes
    That brings the bear necessities to life

    Wherever I wander, wherever I roam
    I couldn’t be fonder, of my F3 bro’s
    The PAX as fussy as can be
    And to think it’s all because of me
    When they looked into the groupme chats
    And took a glance at the glove demands
    Then said, maybe I’ll fartsack this too…

    The bear necessities of life will come find you
    They’ll come find you! (Looking at you EIEI)

    Look for the bear necessities
    The “simple” bear necessities
    500 yards of bear crawls will suffice
    I mean the bear necessities
    Then after we can rest at ease
    With just the bear necessities of life. (Coffee and F2)
    With just those bear necessities of life!!!

    Hope you enjoyed the song! I’ll be releasing an album of all of my F3 hits coming this Fall.

    YHC thought that all of us needed a good reminder of just how hard a Saturday F3 beatdown could be. Those 15 extra minutes can be absolutely brutal. We always need that reminder.

    With that in mind, this beatdown was going to bring a pain that will never be forgotten.

    #NeverForget

    Warmup

    SSH 20 IC
    Seal Jacks 20 IC
    Shoulder Series
    Carolina Dry Docks 10 IC

    Mosey to the open field for the main event.

    THE THANG

    FIVE ROUNDS:
    20x SQUAT JUMPS
    50 YARD BEAR CRAWL

    Before we moved onto the next set of crawls we hit core with some Reverse Manny Crunches and LBCs.

    FOUR ROUNDS:
    20x SPLIT JUMP each side (sister mary catherines)
    40 YARD BEAR CRAWL

    THREE ROUNDS:
    20x BURPEE
    30 YARD BEAR CRAWL

    We formed two lines and staggered back indian run style to the flag. After we got back, an excellent display of what F3 is all about occurred with many men going back to leave no F3 man behind.

    We circled up and counted off and Butt Splice prayed us out.

    I couldn’t be more proud to be a part of this group of the highest quality men and to be pushed beyond what I believe is possible. It’s an absolute honor to be able to lead you men any opportunity I get.

    Until next time (after I’ve recovered from this one…)

    Grundy

  • Dirty Dozen at the Mothership

    A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……

    Warmup

    SSH IC x 31
    Hillbillies IC x 20
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Thang 1

    Dirty Mac Deuce…..
    Round 1
    Merkins IC x 12
    Squats IC x 12
    Flutter Kicks IC x 12
    Do a Lap around the Great Lawn

    Round 2
    Shoulder Taps IC x 12
    Lunges IC x 12
    Hello Dolly IC x 12
    Do a lap around the Great Lawn

    Round 3
    Floyd Mayweathers IC x 12
    Side Lunges IC x 12
    Dying Cockroach IC x 12
    Do a lap around the Great Lawn

    Round 4
    Diamond Merkins IC x 12
    Monkey Humpers IC x 12
    Tin Snips IC x 12
    Do a lap around the Great Lawn


    If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.

    Thang 2
    Right leg step ups IC x 15
    Dips IC x 15
    Left Leg step ups IC x 15
    Derkins IC x 10

    Thang 3
    Mini Dora 1…2….3
    Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc.
    Burpees x 50
    Squats x 100
    LBC x 150
    1 Pax starts exercise, Pax 2 runs the circle around NOMA

    Thang 4
    Mosey to the Tree line for some “Embrace the Suck!”
    3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over)
    During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today……
    Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!

    Mosey back to the VSF for the COT
    Announcements, Intentions, closed with prayer.

    NMM

    It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..

    Speaking of shovel flags, where are they? Someone must has several in their trunk……..

    Glad to see Quick Draw back! Kotter!

    YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!

    SYITG


  • Tee-Tee Returns

    Thanks to Douille for giving up his birthday Q so I could lead a 3-year anniversary beat down. I meant to give him a shout out during the work out and totally forgot so please tell him happy birthday next time you see him. I racked my brain to come up with a good workout involving the number 3 but none seemed to want to stick. I figured I’d catch my groove with something and moved on to the idea that I would provide a little F3 Nola 5/11/16 trivia.

    Warm UP:

    Disclaimer and quick mosey to the peristyle. It’s always refreshing to see America’s future lounging around the lagoon with a good vape in hand at 6:30. I must say I was a little jealous of the one guy with three girls but recalled that set up usually meant no deal was going to be sealed and buddy you might just need to pack it in the for night. Nonetheless I think they were curious of the pax and when one young lady started doing side straddle hops I lost the pax momentarily. We re-centered though and knocked out those SSH IC x 30, IW IC x 30, Grass Grabbers IC x 30, Peter Parker IC x 20, Mountain Climbers IC x 20, Parker Peter IC x 20, and something else.

    The Thing:

    Mosey around the way OYO to the little foundry. Plank and wait. Divvy into groups of 3: Al Gores, Pull-ups (count, 10), Dips. Rotate and repeat x 1.

    Mosey further around the way OYO to the track.

    Trivia fact one: 5/11/16 was a banner day at The Skinny. FNG’s included YHC plus Quick Draw (anyone spotted our favorite boy in blue lately?) and G-spot. Not sure who in the pax that day knew that ‘G-spot’ is a nickname for Greensboro, NC but the name caught on. I assume G-spot omits that nugget when detailing how he really got his name.

    Anyway the pax has caught their breath by now and is ready to run a mile. Easy enough but catch 10 burpees at the start of each lap. On the last lap instead of crossing the finish line the leader stops 20 yards short of the finish line and the next guy stops 20 yards short of him etc, etc. Plank and wait and the 6 with sweep you up to the finish. This went ok.

    Trivia fact two: I left my first beatdown with the name Tee-Tee. There was some trepidation in the name but urinary names can do that. My kids were stoked when I came home from the gloom and explained my new name. Well it didn’t last. Sometime between the post and the publication of the backblast (Shorty was Q so it may have been a bit) I was renamed Tinkles. Some backroom maneuvering but I think the right call was made.

    Indian run to the NOMA fountain. Spirits were running high so no need for more trivia. Need was for: RLSU IC x 20, LLSU x 20, Classic Tinkles (someone else said it not me) IC x 20.

    Partner up. Partner one stay and do modified LBC with feet on the bench. Partner two run around the now-open circular drive around NOMA. A pleasant mix of AC and paint fumes hung in the air around the museum. I almost vomited but survived. Switch.

    Just enough time to catch a view of Muscleship doing classic Muscleship aka Indian Walk or something like that.

    Mosey back to the flag with just enough time for some plank work on the side walk. We welcomed back Rudy from his butt cyst recovery run. Didn’t see any bloody discharge on the back of his shorts so I assume that it went ok.

    Circle up. Trivia fact three: I was EH’d by Walleye with an assist from Roots. This gave me the idea of having the pax say who EH’d them during the namorama:

    • JV- Yankee
    • Rudy- Heisenburg
    • Catfish- F3nola.com
    • 86- Tinkles
    • Angie’s List- Willie
    • Douille- Bagasse/Yankee
    • King Kong- Angie’s List
    • War Eagle- Baby Face
    • Two Utes- Hawg
    • Colonel Mustard- Seaman
    • Bongo- Maverick
    • Gabrielle- Seaman
    • Triple Shift- Triple Shift
    • Organ Grinder- Google
    • Fracsac- Maverick/Bubba
    • Heisenbery- Bogey

    T-claps to Seaman, Yankee, and Maverick for topping list of EH’ers

    Close with a prayer with special dedications to Fracsac’s mom, Triple Shift’s friend, and Moms. Thanks for the chance to lead and looking forward to another 3 years!

  • These are a few of my favorite things

    14 Pax including 1 FNG posted in the gloom at City Park next to the imaginary flag.

    The QIC (YHC) was commemorating a belated birthday Q (first Q in over a year), and thought it would be fun to do a few of his favorite things. But first, a quick mosey to the grassy neutral ground for a little warm-up COP.

    • SSH – in cadence x 20
    • Hillbillies – in cadence x 15
    • Self Love – ic x 10
    • Merkins – ic x 10
    • Slow Windmills – ic x 10 (or was it 15?)
    • 10 Burpees on your own

    Then the Pax followed a slightly lost Q to “the Refinery” – a bit farther away than YHC remembered for some simple exercises in groups.

    • Burpess x 10 for the count
    • jump the snake
    • pull ups
    • dips
    • knee ups

    And with all that out of the way, the fun was about to begin. Mosey over to the big grassy area next to the water – it was nicely lit by the construction lights at the Children’s Museum. Pax put on a show for the construction fellas.

    First: Tabata!! (20 seconds on, 10 seconds off x 8)
    Exercises: mountain climbers, burpees, squat jumps, lunges, and repeat.

    Now that the PAX was nicely lathered up, some more fun was to come: Animal movements! Out about 10 yards and back, 5 burpees then the next movement.
    Movements: bear crawl, frog jumps, crab walk, shoulder rolls (followed by dizzy burpees)

    There was some mumble chatter about this time, especially about prickers and dizziness. YHC was having a blast.

    On to the climax of the morning – mosey to the track for … 1000 meters of Hades!!
    Run/sprint 400m, walk 100m
    Run/sprint 200m, walk 100m
    Spring 100m, walk 100m

    By now, we had run out of time for anything besides the short mosey back to the imaginary flag and the COT where we named SlowJo.

    Happy birthday to me.