F3 New Orleans

Tag: Okwata

  • No arms… kinda

    From the Tough Mudder almost a month ago, YHC banged up his right arm good and sore.  Although it’s no longer lovely shades of green, brown and yellow, it’s still nowhere near 100%.  So today YHC attempted an armless BeatDown.  He was successful…mostly.

    After a disclaimed, the PAX was off to a new field past the Mardi Gras fountain–with Rudy’s mumblechatter in high pitch.

    • SSHs 30xIC
    • Hill Billies 30xIC
    • Low Slow Squats 20xIC
    • Squatting Pulses 20xIC

    Mosey to the waterfront from box jump reverse-suicides: mosey to the first planter for 10 box jumps, mosey back and then to the second for 9 box jumps, etc., to the tenth planter for 1 box jump.  A nice gasser to finish up the warm up.  Then mosey to the tenth planter for some static pain:

    • Dips 20xIC (here’s where the kinda came in; these don’t hurt YHC’s arm, so there it was)
    • Right Leg Power Ups 20xIC
    • Irkins (same kind of kinda)
    • Left Leg Power Ups 20xIC
    • Dips 20xIC (last of the kinda)

    Then circle up for a Cowbell special: the Hurricane Ho Down.  Seven flutter kicks in a V position with arms in the arm, then seven more with arms extended on the ground, then seven more while leaning on elbows, and then more with a flat back.  Rinse and repeat with six of each, then five, four, three, two and finally one of each.

    Mosey on over to the levee for some Elevens.  At the toe of the levee, ten Big Boy Sit Ups, then mosey up the levee for one squat, then mosey down for nine Big Boy Sit Ups, then up for two squats, etc., until one Big Boy Sit Up at the bottom and ten squats at the top.

    No time left for Mary.  So everyone’s favorite close out: 12 burpees.

    Then Countoff, Name-O-Rama, Intentions and a COT.  Thanks  for letting me Q twice this week.  Birthdays are great.  Everyone should have one at least once a year.  Jingle Vader

  • A Dirty Dozen at Okwata

    The Pax enjoyed another cool, albeit windy, morning at the Okwata AO.  Before long, the gloom will be filled with thick and humid air, so 12 Pax posted to take advantage of it.  YHC pulled up to the AO and was surprised to see our F3 Flag, which could only mean one thing:  Reluctant Yankee was in attendance.  Tagging along with our regional Nantan was none other than OBT, credited as co-founder of F3, which makes him awesome.  Bogey had indicated he may show up this morning, but YHC told him he had to.  That worked?  Cool!

    Several other Pax slowly assembled as the clock approached 0530.  At 0530, YHC took a headcount and found we had an odd number, which was somewhat disappointing, but all would be good.  Brief Disclaimer, and we were off….

    Mosey around the mardi gras fountain, carioca left, then right, then continue our mosey to the grassy area in front of the fountain.

    Warmup
    Just as we started the warmup, the 12th Pax arrived, making us a dirty dozen! YHC could hardly contain the excitement!
    SSH IC x 31
    Imperial Sq Walkers IC x 10
    Hillbilly’s IC x 15
    Mountain Climbers IC x 10
    Peter Parker IC x 10

    With our dirty dozen, it was time to mosey to the levee. YHC was so excited, he forgot about double shots at the Barre with Jack Webb…but that’s ok, the Pax made up for that with the following:

    Burp Back Mountain (There was much rejoicing)
    Partner Up
    Pax 1 does Burpees at the base of the levee
    Pax 2 does quadraphilia up the levee and run back down (always facing Okwata) 3 times, then swap with Pax 1
    Continue until 100 burpees cumulative are completed. Once complete, both Pax continue with quadraphilia until all Pax complete the burpees

    Mosey to the House of Pain (HOP) for stations:
    Partner up
    Station 1 – Merkins AMRAP
    Station 2 – Squats AMRAP
    Station 3 – Step Ups AMRAP
    Station 4 – Dips AMRAP
    Station 5 – Pull ups AMRAP
    Station 6 – Bear Crawl up the levee, 5 burpees, run back down (timer)

    The Pax was killing it, leaving plenty more time for more pain! Mosey to corner of Lakeshore and Canal for, you guessed it, 4 Corners!
    Corner 1 – 10 Burpees OYO – Why? Why not!
    Run up and over levee to Amethyst St and Canal
    Corner 2 – Monkey Humpers IC x 20
    Run across Canal
    Corner 3 – Mekins IC x 30 (up down count)
    Run back across the levee to Lakeshore
    Corner 4 – Squats IC x 20 (4 count, so that’s like 40)
    Run back to corner 1 for….wait for it…..Catalina Wine Mixers IC x 10 (and there was much rejoicing)

    Mosey back to the flag for..

    Mary
    Flutter Kicks IC x 20
    Tin Snips IC x 20 (OBT pointed out that these were egg beaters, but YHC likes to still use Tin Snips as a credit to HVAC)
    LBC’s IC x 30
    Penguins IC x 20

    That took us to 0615, which means…

    COT
    Countoff, Name-o-rama, announcements, intentions, and closed with a prayer.

    NMM
    YHC indicated OBT was awesome as a co-founder of F3 because F3 is a gift that YHC wishes more men could experience. I know I’m preaching to the choir, but continue to EH like Triple Shift. T-Claps to Triple Shift for getting F3 NOLA aired by Ed Daniels on WGNO last night!  The Monkey Humpers at Corner 2 brought up some conversation about the camera crew again and the disappointment of not being captured on film…..

    Thanks for posting with me today!  Until next time…

    SYITG

  • The House of Pain

    4 of us gathered around an invisible site flag awaiting that 0530 start time when out of nowhere we hear screeching tires and a revved up engine coming in hot to the parking lot, blinker included.
    Who could it be? none other than our very own (or uptown’s own, we’ll never know) Jingle Vader!

    With 5 strong, a brief disclaimer was said, and we were off.

    Mosey to the lakefront for:

    COP #1 – WARM UP:
    5 min of SSH (ISI) in cadence X 160 #crowdpleaser
    20 X Imp Walkers
    20 X Hillbillies
    20 X J Lo’s

    Mosey to the top of the levee and Canal blvd.
    Running east on top of the levee: Butt Kicks, High Knees, Karaoke L, Karaoke R.

    House of Pain Circuit:
    Round 1:
    Timer- Bear crawl to top of levee, 5 burpees, run down
    Dips
    Merkins
    WWII Sit Ups
    Pull Ups

    Round 2:
    Timer- Bear Crawl up levee, Bear crawl down levee (face first)
    Step Ups
    Merkins
    Russian Twists
    90 Degree hang

    Round 3:
    Timer- 50 X Squats
    Box Jumps
    Elbow Plank
    Dying Cockroach
    90 Degree hang

    Mosey back to the lakefront.
    COP #2 – MARY- DJ Style:
    Two Yutes – 15 X LBC
    Rudy – 20 X Box Cutters (10 each dir.)
    JV – 20 X Crunchy Frog (RIP Shorty)
    Surge – 20 X Flutter kicks
    Cowbell – 10 X Hello Dolly, 10 X Rosalita, 20 X Tin Snips

    Mosey back to the VSF for COT.
    Looking forward to a strong F3 showing at CCC!

    Thanks for letting me lead.

    -Cowbell

  • The 40, Part 4

    Its Okwata Time. That means its Levee time. 40 times.

    11 PAX gathered around the shovel flag this morning in the dark gloom. Alas, no glorious sunrise over the waters of Okwata. The PAX will have to wait several weeks for the morning light to appear during the workouts again. Until then, just gloomy gloom. The PAX welcomed the visitor – Schottenheimer from Cleveland. Thanks for coming out to join us!

    At 5:30, YHC pronounced the disclaimer and so we began.

    First, Mosey 10 yards to the flag (from all the way across the sidewalk). Circle up for warmup, sprinkled with mumble chatter.

    • SSH x25
    • Abe Vigoda x10
    • IW x25

    Then off to the base of the Levee.

    By now, the PAX know the drill.  10 exercises.  4 Sets of each exercise.  10 reps per set.  Back and forth over the Levee for each set.  That equals (do the math….) 40 trips over the levee.

    1. Cross Fit Merkins: Oh, the grass is cold.  And wet.
    2. Box Cutters: Out-Up-In-Down half the time, Up-Out-Down-In the other half.  Shorty finally realizes there’s a difference.
    3. 4-Count Lunges: Triple Shift appears to have mixed signals and went for the 20 reps of 4 count lunges.
    4. Derkins: a new wrinkle – stop half-way down the levee for the exercise.  Slip and Slide trying to stop
    5. Dying Cockroach: Frac rightly points out that Roaches crawl, forcing a clarification from YHC that we were doing the Dying variety.  On our backs.
    6. Bobby Hurley: OK, YHC certainly felt this when running up the hill.
    7. Irkins: stop half-way up the levee for the exercise.
    8. Monkey Humpers: I thought the Bobby Hurley burned….
    9. Hello Dolly: I think that just maybe I saw Mahatma break a sweat.
    10. Burpees: The crowning glory, as Tool was lamenting the lack of burpees in the workout.

    Finished up at 6:08.  We are getting better at this.  That meant we had time for more!  Quadrophelia!  Up to the top of the levee, so we can run forwards-down and backwards-up (i.e., always look to the lake) for 4 minutes.

    Back to the flag with a minute to spare.  Time for LBC x40.

    Finish up with Count-off and Name-o-rama.  Intentions, then close with prayers.  Psalm 40, a song of praise.

    I waited patiently for the Lord;
        he turned to me and heard my cry.
    He lifted me out of the slimy pit,
        out of the mud and mire;
    he set my feet on a rock
        and gave me a firm place to stand.
    He put a new song in my mouth,
        a hymn of praise to our God.
    Many will see and fear the Lord
        and put their trust in him.

    Thanks for letting me lead!

  • QuadraOkwata

    When it’s cold out, the wind from Okwata makes it colder. When it’s humid with no wind, it’s just really humid. The Pax was treated with a light breeze that kept the temperature quite remarkable, while keeping the fog at bay. YHC arrived a few minutes early to plant the shovel flags, one for our Country and one for our Nation! Before long, 3 other Pax arrived, so it was time to give the disclaimer…..and then….

    Mosey to the mardi gras fountain, take a quick lap around it, then circle up on the grass in front for:

    SSH IC x 31
    Imperial SW IC x 10
    Abe Vigodas IC x 10
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Mosey to the fountain for an Okwata favorite, especially given the return of Surge!

    Double Shots with Jack Webb at the Barre!

    1 merkin with 2 air presses (aka double shot) in the peoples chair against the railing at the fointain.
    2 merkins with 4 air presses in peoples chair
    3 merkins with 6 air presses….
    You get the idea….
    10 merkins with 20 air presses…..

    Mosey to the House of Pain for Stations:

    Station 1: Squats AMRAP
    Station 2: Dips AMRAP
    Station 3: Pull Ups AMRAP
    Station 4: Bear crawl up levee, do 5 burpees and run back to HOP (Timer)

    Mosey to Canal for a modified Dora, so partner up:
    100 burpees
    100 LBT’s
    100 Jump Sqauts

    Pax 1: Does exercise
    Pax 2: Run lap
    Flap Jack until exercises complete

    This turned into 25 burpees for each pax twice (getting to 50 each) to make it the 100, and a few more laps to each get to the LBT’s and Jump Squats. Good thing we had the best of F3 nation present to keep it from going south! The laps took a bit longer than expected. YHC should have remembered how awful it was from the last indian run!

    Mosey back to flags for some Mary

    Flutter Kicks IC x 20
    Tin Snips IC x 20
    Dying Cockroach IC x 20
    Hello Dolly IC x 20

    0615, so time for the COT

    Countoff, name-o-rama, announcements, intentions and closed with a prayer.

    NMM
    YHC got lucky today with the Q on the fly. The modified Dora could have been bad, but lucky for YHC the pax kept it on track. Lesson Learned? Probably nothing…..
    T-Claps for all the prayers and thoughts in regard to Mahatma’s grandson, which is Disclaimers son. He’s out of the hospital and doing well!

    Thanks for posting with me today!

  • February’s short so get at it

    YHC can’t remember much of that day, except that it was coolish.  After a Warm-up around the fountain, the PAX moseyed to breakfront for some suicides with the 8 planters: one inclined merkin at the first planter, and one burpee at the start; then two IMs at the second planter and two burpees at the start; etc. to 8 and 8 with a dead YHC.

    Mosey to the House of Pain for a short circuit of levee chase with five burpees at the top for PAX1, Catalina Winemixers for PAX2, step-ups for PAX3 and pull-ups for PAX4.  Although YHC had intended to rinse and repeat at least one more time, the PAX apparently was disturbing an amorous couple in a hammock near the House of Pain, so the PAX moseyed on after the first round to the Land of H8.

    Although YHC can’t remember exactly, it involved running up and down with some exercise in between.  Duh…

    Then a mosey back to the flag for a Circle of Mary, Countoff, Name-O-Rama, and COT.  Sorry for the sketchy memory, JV

  • Perfect Weather at Okwata

    YHC arrived a few minutes early at the AO to proudly plant our newly built shovel flags, one of which is an F3 Flag! YHC would have attached it some lame way to a shovel and called it good, but why do that when we have the masterful Tool in our ranks! T-Claps to Tool for the solid design!
    As the clock struck 0530, we had 4 Pax committed to improving themselves ready to rock! A brief Disclaimer…..and then…

    The Thang

    Mosey around the mardi gras fountain, carioca left, then knee highs, then carioca right. Circle up on the grass in front of the fountain for the warmup:

    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Sun Gods IC x 20 (10 fwd, 10 bwd)
    Abe Vigodas IC x 10

    Next Up, An Okwata favorite! We’re going to mosey up to the Barre for some double shots with Jack Webb! Where are you Surge? It just doesn’t feel right without you!

    1 Merkin, 2 air presses in peoples chair
    2 merkins, 4 air presses in peoples chair
    you get the idea…
    10 merkins, 20 air presses in peoples chair

    Mosey to the HOP (House Of Pain)

    4 Pax, 4 Stations!

    Station 1 – Squats AMRAP
    Station 2 – Step Ups AMRAP
    Station 3 – Pull Ups AMRAP
    Station 4 – Run across the levee, complete 5 burpees, and run back (Timer)
    Rinse and Repeat!

    YHC needs some more running, and some conditioning….the holidays and then mardi gras have set YHC back! We have just the thing:

    Dirty Mac Deuce…..Okwata Style!

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run (That sucked…)

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but had to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run (Still sucked, probably even a little worse..)

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run (Didn’t think it could get any worse…until YHC realized we still had another one to do)

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run – Why can’t it be 0615 yet????? Why the heck would we do an Indian Run between sets? Who came up with this idea anyway?!? YHC didn’t think there was enough gas left in the tank, but the Pax pushed me to finish it!

    Mosey back to the Shovel Flags (that’s right, plural) for the COT

    Count Off, Name-o-rama, Announcements, Intentions, and closed with a prayer.

    NMM

    YHC had Map My Run going this morning, and each Pax did 2.4 miles that can be added to RRR. The weather was perfect at the Lakefront, not too hot, not too cold. There was a certain mugginess hanging in the foggy air, but not the summer humidity we will all come to dread soon enough.

    Thanks for posting with me this morning, and for pushing me!

  • The 4 Horseman at Okwata

    Okwata just doesn’t get enough respect. Let me clarify that statement; Jingle Vader posts to Okwata quite often, so it gets lots of Respect, so it’s the other kind of respect it lacks. YHC read the informative email from our NOLA Nantan at the beginning of the week where, once again, Okwata lacked a Q. Has Okwata not shown enough love? Do we need to bring the H8 back early? YHC was reviewing his own schedule last night and saw an opportunity to post to Okwata. Upon checking the Q sheet and seeing a vacancy, YHC dropped his name in the slot.
    YHC arrived at the AO with 3 minutes to spare, and none other than JV was awaiting. As YHC informed JV that the Q slot was now taken, Mahatma joined us. YHC gave the disclaimer in the 44 degrees weather with a wind chill that brought it down a few more degrees. Time to get warm……

    The Thang

    Mosey to the fountain, which is where Abacus joined us. Our mosey around the fountain included a carioca to the left, then to the right. Circle up on the green space in front of the fountain.
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Arm Circles IC x 20 (10 FWD, 10 BWD)
    Abe Vigodas IC x 10

    Double Shots with Jack Webb at the Barre
    1 merkin, then 2 air presses in peoples chair against the fence around the fountain
    2 merkins,then 4 air presses in peoples chair
    3 merkins,then 6 air presses in peoples chair
    Continue the pattern…..
    10 merkins, then 20 air presses in peoples chair

    Mosey to the House of Pain (HOP), taking the levee route to get there for some stations

    Station 1 – Bear crawl from HOP up the levee and complete 5 burpees, run back down (timer)
    Station 2 – Dips AMRAP
    Station 3 – Step ups AMRAP
    Station 4 – Pull ups AMRAP
    Rinse and Repeat

    Mosey to Canal and Lakeshore Drive for Four Corners, where the Pax does an exercise IC then runs to next corner.

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Monket Humpers IC x 20
    Corner 3 – Merkins IC x 30
    Corner 4 – Squats IC x 40
    Return to Corner 1 – 10 double merkin Burpees OYO

    Mosey back to VSF for Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Sudden Change – 10 Burpees OYO
    LBC’s IC x 20
    Tin Snips IC x 20
    Sudden Change – Mosey back to levee for:

    Quadraphilia!
    Always facing Okwata, run backwards up the levee, and run back down, and that equates to 1.
    Repeat 5 times OYO.

    Mosey back to VSF

    COT
    Count off, name-o-rama, announcements, intentions, and ended with a prayer to the Sky Q.

    NMM
    Abacus is becoming a regular at Okwata, which is outstanding. This was the first time Mahatma joined us at Okwata, and of course JV is one of our staples.
    Thanks for joining me today. There are plenty of opportunities to sign up for Q, so take a look and see what you can do.
    Baton Rouge Launch is this Saturday. It’s going to be a good one, so go if you can. Mothership is on as usual, so post there if you can’t make it to BR.
    Thanks for posting with me today!

    SYITG!

     

  • Gelid Air at Okwata

    YHC had so much fun with the Pax at the Foundry in the below freezing temperatures the day before that he just had to sign up and take the Q for the gelid wind conditions expected to be at the angry Okwata. Upon arrival to the Okwata AO with one minute to spare, YHC found two Pax he had never seen before. Two Pax from F3 Birmingham were in New Orleans on business, but nobody told them the city was pretty much shut down. But these F3 men scoff at wintry weather conditions, and YHC was pleased to see them. This would not have been a good day to be a Pax of one! Wait, where are the NOLA men of F3? No time to think about that. Good thing Hawgcycle showed up and found us with his crochet visor and gloveless! I nearly lost hope for F3 NOLA!
    With no shovel flag to plant, YHC gave a brief disclaimer, and then…

    Mosey across the levee to the south side, where Hawgcycle found us. The thermometer read 25 degrees, and the wind chill brought that down to a “feels like” 12 degrees or so. Any hospitable host would do what he could to keep guests somewhat shielded from the gelid wind of the north!
    Circle up at the base of the levee for warmup:

    SSH IC x 20
    IW IC x 20

    Taking a sheet from the Shorty Q book, mosey to Lakeshore Pkwy for some Circuits, as the Pax needs to get warmed up more:

    Circuit one: Starting at the middle lamp post, call it #2, sprint to #1 lamp post and do 10 merkins. Run back to lamp post #2 and do 10 merkins, then run to lamp post #3 and complete 10 burpees all OYO

    Circuit two: Starting back at lamp post #2, sprint to #1 lamp post, complete 10 Catalina Wine Mixers IC, run back to lamp post #2 and complete 10 merkins IC, then run to lamp post #3 and complete 10 burpees OYO.

    Now the Pax is nice and toasty, but can’t slow down now! Mosey to Canal Street for some BLIMPS:

    Corner of Amethyst and Canal: 5 double merkin Burpees OYO
    Run over the levee to the north side, enduring the gelid wind, to Lakeshore Drive: 10 Lunges IC
    Bear crawl across the median (oops, called it the wrong thing – thanks Hawg) err…Neutral Ground….to the other corner: 15 Imperial walkers IC
    Run across the levee to the other corner of Amethyst and Canal for: 20 Merkins IC (4 count of course)
    Bear crawl across the neutral ground to the first corner: 25 Plank jacks IC
    Run across the levee against the gelid winds again to finish it off: 30 squats IC

    Mosey back to the south side of the levee for an Okwata favorite: Burp Back Mountain! Modified due to time.
    Partner up, Pax 1 begins burpees at the base of levee. Pax 2 runs backwards up the levee (quadraphilia) and down three times, then rotate. Goal is 50 burpees cumulative.
    With 6 minutes to go, only one thing will do:

    6 Minutes of Mary! All IC
    Flutter Kicks x 20
    Hello Dolly x 20
    Tin Snips x 20
    Freddie Mercury x 20
    Russian twist aka Putins x 15
    WW2 situps x 10

    Times up, mosey back to the VSF.

    COT

    Count off, name-o-rama, announcements, intentions and close with a prayer.

    NMM
    The announcements were pretty short, not only because it was frigid, but also because it was really just YHC and Hawg from NOLA. With the roads shut down, YHC was impressed with Hawg’s determination to make it to Okwata. T-Claps to Mullen and Zacchaeus from F3 Birmingham for posting on this cold morning. It’s always great to see men from other regions post, and F3 NOLA always welcomes them with a good beat down.
    The Q signup sheet has a lot of blanks on it. See what you can do to remedy that…..

  • Rolling Fog at Okwata

    YHC received the bad news from Surge that he was ill, and would not be posting. This was surely a sign of that dreaded day, the day where YHC would be a Pax of one. SPOILER ALERT: He wasn’t! YHC woke up to an annoying rain, one that would obviously keep others away from posting to one of the greatest AO’s of the region, so no need to even head out the door. But wait, what is that? Ah, it’s the DRP, the same one that JV chose last week when he headed to the Uptowner. YHC arrived at the AO with 3 minutes to spare, and who was waiting? None other than JV, or so it seemed. We’ll get to that in a bit. YHC planted the Shovel Flag and it was on! Walleye pulls up just before the clock struck 0530, just in time to hear the Disclaimer. Lucky for us, the rain stopped, but the heavy fog rolled in. As we moseyed toward the mardi gras fountain, we could see an image in the gloom. Abacus! His first post to Okwata, and he was waiting at the mardi gras fountain, as he could not see the other Pax through the fog. That makes three men joining YHC to celebrate this day with a solid beat down. Three men of F3 joined YHC to celebrate his Trifecta Q! It was going to be a good day!

    Mosey around the fountain, carioca left, then right. Circle up in front of the fountain.

    Warmup

    SSH IC x 31
    Imperial Squat Walkers IC x 15
    Sun Gods IC x 20 (10 FWD, 10 BWD)

    Double Shots with Jack Webb at the Barre (an Okwata favorite)

    1 merkin followed by 2 air presses in the peoples chair against the barre
    2 merkins…..4 air presses…..
    3 merkins…..6 air presses….
    so forth and so on….
    10 merkins…..20 air presses in the peoples chair against the barre

    Mosey to the intersection of Canal and Lakeshore Drive for:

    Four Corners

    Corner #1 – 10 Burpees OYO
    Mosey south on Canal across the levee to the corner of Canal and Amethyst St
    Amethyst is a variety of quartz, is a semiprecious stone, and is the birthstone for February. Now you know…..
    Corner #2 – Catalina Wine Mixers IC x 10
    A short mosey west to the other corner of Amethyst and Canal.
    Corner #3 – To emphasize the merkin during the burpee, YHC decided to add the double merkin burpee. 5 Double merkin burpees OYO! That went so well that YHC added 5 more! For those of you that struggle with arithmetic, that would be 10 total double merkin burpees!
    Mosey north to Canal and Lakeshore Drive
    Corner #4 – 8 Count Body Builders IC x 10
    Since we need to complete the box, return to start point.
    Back at Corner #1 – merkins IC x 10 (4 count)

    Mosey to Stonehenge, aka the circle of benches.

    Grab a bench

    LL step ups IC x 10
    Jump Squats IC x 10
    RL step ups IC x 10
    Copperhead Squats IC x 10 (Low slow squat)
    YHC needed one more leg exercise, and had a mental block. Calling out for ideas, Walleye suggested alternating lunge jumps. Yes, that would finish off this evolution nicely!
    Alternating Lunge Jumps IC x 10

    Mosey back to Canal St and to the top of the levee.

    OYO evolution

    5 double merkin burpees, bear crawl across the median, finish with 5 double merkin burpees.

    Mosey back to the flag for:

    Mary
    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    Tin Snips IC x 15
    Russian Twist (Putin) IC x 15

    0615, time called, DownPainment complete!

    COT

    Count off, name-o-rama, announcements, end with a prayer to the Sky Q. We still kept Shorty’s M in our thoughts.

    Read the emails to see what’s going on. Lots of good stuff. What does this weeks Stomp, Foundry, Okwata, and Uptowner AO’s all have in common? Join me tomorrow for the Superfecta!

    NMM

    Want to see a Q take a pie in the face? Not this guy, but join us for the Mothership when Mahatma makes his VQ and gets a pie in the face from his LSU/Notre Dame bet lost to Rudy!