F3 New Orleans

Tag: Organ Grinder

  • 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.

  • My cadence is pure

    I missed F3 last week while I was out of town – in Puerto Rico. I enjoyed the break but F3 buckteeth worked me pretty hard in the Isla de Encanto.

    Saw Tube Steak first thing and I offered him a high five and he gave me knuckles – so that started off the 10th of June in an awkward manner. It was a breezy and cool AM. Gave a serious disclaimer then we started our beatdown.

    Mosey to the Oak Alley for some hand release merks 10, 8, 6, 4, 2 for a complete 30 hand release merks. Back to the track and a decent paced mosey to the row bars. At the rows we did Rows, Hand Release Merks, SSH, Imp Walker Squats (12 is the count), and Mtn Climbers. 5 stations.

    Then we did a long run to the fountain. Run a running man, then jog one. Ping Pong to the 6 until all the PAX are at the fountain. Funny some of the fast guys went to sweep the 6 but it wasn’t one of our guys.

    At the fountain we did right leg step ups, left leg step ups, decline merks, incline merks and dips. Had to stop the PAX for not being in sync. #mycadenceispure

    Back to the track – Hallelujah run to the golf green.

    At the green we did dying bug x 25, low country crab x 20, o mary x 12, russian twist x 15, and jingle vader led us in 26 flutter kicks.

    Back to the track – we ran to the pull ups – monkey bars. Here we did XYZ while some pax did pull ups. Ran out of time here – so we cleaned up with horses to the stable. Plank and wait at the flag. Got to the flag at 614am so we did squats until 615.

    Lots of good times in the GLOOM. Closed with a prayer for my friend with cancer, for the people still recovering in Puerto Rico.

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • Here comes the sun…

    Ah yes, summer is almost here?  Ok it’s here.  As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with.  More on that later…With an introduction and disclaimer the PAX were off.

    Mosey to top of Oak Alley by the track:

    Line up in single line across at beginning of Oak Alley for warm-up.  All exercises into Q yells Halt

    • Walking Soldiers aka Kim Jong Un’s or Il’s aka Supreme Leaders
    • High Knees
    • Butt Kicks
    • Carioca Right then Left

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Shelter for:

    The Cooper

    • 10 Burpees
    • 10 Squats
    • 10 Merkins
    • Lap around back to shelter

    Reduce by 1 each round until finished.  For those who finish early, continue back up starting at 1.

    Just as we started, here came the sun!  Let’s pump up the heat and humidity.  PAX are not gonna be happy.  Sure enough somewhere around half way or two-thirds through Nip/Tuck started dropping F-bombs.  Other assorted mumblegriping heard as well.  My job is done.

    For those counting, that was 55 Burpees, 55 Squats, 55 Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters each).  This is not counting those fast few that finished and started going back up the ladder.  It was about 30 minutes of continuous beatdown with no rest in 80 degree heat and 90+% humidity.  Well done PAX, well done.

    As a side note, proud of the PAX for the several F3 brothers who ran with Medulla for his final lap.  That’s what Brotherhood is all about PAX.

    Next mosey back to Flag….just kidding!

    Mosey to Lagoon by Bandstand for Over the Hill and Far Away

    • Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)

    Mosey Back to Flag

    Count-off, Name-o-rama, Announcements, Intentions and Prayer

    Thanks PAX for the honor of letting me lead! 

  • 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!

  • Relay Race – 8.5 Teams Got Stronger Today

    17 PAX managed to meet up on a humid, sunny Wednesday morning. Summer is coming since the Knight King was handled by a teenager. PAX will miss the cool, dry air for the next 6 months. Welcome back – PaceCar from F3 Houston and Hand Grenade from San Antonio. At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Band Stand and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Grass Grabber x 10

    Self Love x 10

    Hill Billies x 20

    MC x 20

    PAX did BLIMPS down the Oak Alley. Stopped at each light post and did the following:

    5 Burpees

    10 Lunges (2 is 1)

    15 Imperial Walkers (2 is 1)

    20 Merkins

    25 Plank Jacks

    30 Squats

    Got back on the running track of Audubon Park and ran to the front of Audubon Zoo where the PAX normally do DORA.

    Relay Race

    Partnered up. YHC stressed this is a team race. While one PAX was resting and waiting in front of the Zoo, the other PAX was sprinting to the first light post, did 3 Hand-Release Burpees (Hurpees), and sprint back. Tag his partner and flap jack where the 2nd PAX ran to the same first post and did 3 hurpees. This is the sequence of the Relay Race:

    to the first light post with 3 hurpees

    to the 2nd light post with 30 LBCs

    to the 3rd light post with 3 hurpees

    to the 4th light post with 30 shoulder taps (2 is 1)

    to the first light post with 2 hurpees

    to the 2nd light post with 20 LBCs

    to the 3rd light post with 2 hurpees

    to the 4th light post with 20 shoulder taps (2 is 1)

    to the first light post with 1 hurpees

    to the 2nd light post with 10 LBCs

    to the 3rd light post with 1 hurpees

    to the 4th light post with 10 shoulder taps (2 is 1)

    YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between and there will be a prize for the first, second, and third place teams – more burpees 🙂 T-claps to Bartman & King Kong, G-Spot & Yankee, and Tinkles & 86 for finishing 1st, 2nd, and 3rd, respectively.

    Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Yankee – O Dolly

    PaceCar – Monkey Humpers x 25 IC

    Quarter Pipe – Willie Wrecker x 15 IC (Willie Wrecker is BACK!!!)

    G-Spot – Real Freddy x 20 IC

    Moseyed back to the flag at 6:15 a.m.

    COT

    Count-O-Rama 17 PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. I am always grateful to be able to workout with the PAX. SYITG

    King Kong

    PaceCar needs to take a better pic.

  • Tsunami

    A balmy morning greeted us on the final day of April 2019.

    8 Pax gathered for a leg workout on the Mountain.

    We ran up the stairs to the top of Wolfpack Mountain for a warmup:

    25 Sidestraddle Hops, 10 Grass Grabbers, 10 Windmills, 20 Peter Parkers.

    Then it was on to the M-I-L-F-S workout.

    We began by running down the stairs to the 1st floor and then back to the top of the Mountain. At the top 50 monkey humper’s were enthusiastically performed.

    Back down the stairs to the 2nd floor and up to the top for 50 imperial walkers.

    Back down the stairs to the 3rd floor and up to the top for 50 lunges.

    We continued this with 50 Freddy Mercury’s and finally 50 shoulder tap murkins.

    With energy to spare, Quarterpipe went for a solo bear crawl while the rest of the pax sucked wind. Strong!

    Then it was time for Dora 1-2-3.

    50 Burpees, 100 Plank Jacks and 150 LBCs.

    Next a circle of Mary:

    15 WW2 Situps, 20 Penguins, 20 Hello Dollies, 20 Low Country Crabs, and 20 American Hammers (lead by Doullie).

    Finally down the stairs to the benches for 20 dips and 15 durkins.

  • Retirement? We don’t need no stinking retirement!

    Due to a weekend of crawfish, second-lines, retirement party, and jazzfest, the fearless Q had lost his voice. So after a quick warmup of side-straddle hops, windmills, and imperial walkers, the silent, but deadly workout began. The circuit order was drawn in chalk on the ground of the picnic area. Pax would complete an exercise, take a lap (appx .25 miles per lap), then start the next exercise at their own pace.

    Total run length: 2.4 miles.

    Jump squats – 50

    Stacked foot, staggered hand muricans – 25 per side

    R+L leg step ups – 25x per side

    Dips – 50

    Burpees – 25

    Box Jumps – 25

    Decline muricans – 25

    Power ups – 25 per side

    With 10 minutes remaining, we started a Mary at the flag with 2xPAX at a time doing pull-ups instead of Mary for the duration of the exercise. Mary exercises included, american hammer, hello dolly, hello rosalita, box cutters, LBCs, V ups, and penguins.

    Overhead at the end “never regret a workout, but that was a TOUGH one.” As always, it was a pleasure to lead!

  • Birthday Q – “FORTY” – “one”

    YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!

    Warm-ups

    Short mosey to the base of the WPM and did the following in cadence:

    Grass Grabbers x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Mountain Climbers x 20

    The WPM

    Starting at the base (first ramp) of the WPM:

    1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.

    2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.

    3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.

    4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.

    5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.

    HIIT (High Intensity Interval Training) Race

    YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.

    Circled up for a quick Round of Mary:

    Hello Dolly x 20 IC

    Dying Cockroach x 20 IC

    Ran down the stairs back to flag and finished at about 6:17 a.m.

    COT

    Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG

    “FORTY” – “one”

    King Kong

  • Becoming a cone-oisseur

    Becoming a cone-oisseur

    YHC hasn’t been posting nearly as much as he should, and there may have been a chance for a fartsack this day as well, except that Mambi was on IR, and unable to Q his long awaited One Year Maniversary Epic Beatdown! When YHC was asked if he would take the Q, seeing as YHC was the Q for Mambi’s first post, it sealed the deal. What did the Mothership beat down comprise of this day you ask? Read on…..

    YHC arrived a few minutes early and prepared the parking lot for a fine tasting beat down with a few cones.

    12 veteran men of F3 were prepared to make a downPAINment on improving this day, so YHC provided a brief disclaimer at 0630, stating that he hoped to make Mambi proud, followed by lots of mumblechatter, which would have been far worse with Rudy present, followed by a short mosey to the Great Lawn……..

    Warmup

    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20 (10 fwd, 10 back)
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20
    'Merkins IC x 20

    Short mosey to the parking lot with the cones for Suicides! Set up like a Basket Ball court:

    Sprint to quarter line and back, 5 Burpees
    Sprint to half line and back, 5 Burpees
    Sprint to 3/4 line and back, 5 Burpees
    Sprint full court and back, 5 Burpees
    Repeato with Squats for round two, followed by Bobby Hurley's
     for Round three.

    YHC had the men count off. Instead of choosing partners, YHC had 1 partner with 3, 2 with 4, 5 with 7, etc, for a little Dora 123….

    50 Burpees
    150 'Merkins
    300 LBC's
    Partner 1 starts the exercise, while partner 2 runs suicides 
    (just like above with no exercise).  
    Flapjack and keep cumulative.
    Once your team finishes, partner 1 continues with suicides 
    while partner 2 does Burpees, waiting for the six.
    No easy plank and wait today.....

    Mosey to the fountain at NOMA, Freak Nasties IC x 20.

    Mosey to the Trail around the Big Lagoon for Bataan Death March! It’s an Indian Run where the last man drops for 5 Burpees and sprints to the front. It was during this time The Mothership crew spotted the men of the Muscleship! But our crew was busy with a beat down, no time to stand around in a circle and chat as they were……

    Upon completion of the Bataan Death March, mosey back to the tree line near NOMA, near the Muscleship flags for some Burpees and Bear Crawls….

    Starting at the first tree, bear crawl to second tree, 5 Burpees, 
    bear crawl back to first tree, 5 Burpees.  Rinse and Repeat.

    About the time The Mothership crew were finishing up this latest evolution, sweating profusely from the solid beat down, the Muscleship crew arrived. It was no Burr vs Hamilton, or the likes of Westside Story. But YHC took the opportunity to face away from their circle, and in a line with sixes toward the Muscleship crew, completed Monkey Humpers IC x 15. It was pretty Epic…….

    Before departing the Muscleship Crew, a couple minutes of Mary:

    Dying Cockroach IC x 20
    Crunchy Frog IC x 10

    Mosey back to the Great Lawn

    Just enough time for:
    10 Burpees OYO
    Catalina Wine Mixers IC x 10

    Mosey back to the flag for the COT

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

    Thanks for posting with me today, and for allowing me to be one of you. Here’s wishing you a speedy recovery, Mambi!

    Enjoyed coffeteria, where Hawgcycle made an appearance with Mike from Morning Call! Good times!!!