F3 New Orleans

Tag: Pony Boy

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • More Mary with Bittersweet

    19 PAX posted for a humid and sweaty full moon beatdown.

    I arrived right at 530am and quickly took off for the bandstand.

    Warmed up with SSH x 20, Imp Walker Squats x 20 and then went into ROXANNE

    Roxanne is a pushup every time Sting sings Roxanne and a plank jack every RED LIGHT.

    From there we set up the TABATA counter and did 45 seconds on and 15 rest.  Not officially tabata bc we switched exercises every minute.

    Dead Roach

    Penguins

    Alternating Knee Crunch

    Crunch push throughs

    Leg Elevations

    LBCs

    LBTs

    Russian Twists

    Dead Bugs

    Leg Presses

    That was 10 – so we switched it up.

    NEXT SET/PEARL –

    We did 10 burpees at the bandstand, 20 rows, 5-10 pullups (or max out), 30 dips at the benches

    You could do them in any order but you had to run on the track outside to the next station.

    Played BITTER SWEET on the run.  Say HI if they say HI back they are Sweet if they say NOTHING they are bitter.

    We did this x 2.

    Shoulder Taps and wait.

    NEXT SET we did a few more TABATA counter exercises out of cadence

    Peter Parkers

    Donkey Kicks

    Side Crunches – LEFT and RIGHT

    Low Country Crab

    Fire Hydrants L and RIGHT

    It was 613 so we headed back to FLAG.

    Arrived at the FLAG 614 so we did x20 Parker Peters IC

     

    Always a pleasure to lead – prayed for the PAX to not take for granted the time we share with family and friends

  • Wolf-Brick Mountain

    It had been 365 days since YHC’s last Q at WPM.  I rang in my 50th with a Q at WPM, and today I would end my 50th with a bookend Q at WPM.  In between, I’ve been a stranger to the Friday morning beatdowns.  So YHC was greeted by lots of puzzled looks from the gathering PAX in the morning Gloom.  Who is this stranger?  He’s from The World? And he’s Q’ing?  What’s going on here???

    YHC started the disclaimer a minute early in order to get the party started.  He had a surprise waiting for the PAX, and needed to get everyone organized.  So stroll over to the car, pop open the trunk to reveal….  Bricks. Everyone grab 2.  What a stroke of luck: Trunk had 40 bricks, and there were 20 PAX.

    Mosey across the Avenue and circle up on the Tulane Lawn.

    But wait – 2 more PAX!!  YHC had spare bricks in the backseat – so he yelled across the Avenue “THE KEY IS ON THE BACK LEFT WHEEL.”  Yankee managed to find the key and the bricks for the latecomers – while the rest of the PAX politely reminded the YHC that we aren’t in Metry no more, and maybe yelling the location of the car key isn’t the best idea….

    But I digress.

    Warm Up

    Brickpees OYO x10.  Sigh.  YHC needed to explain to the Uptowners that a “Brickpee” was a Burpee with Bricks.

    Arm Circles, Both ways X10:  Not normally a fan of the Sun Gods, YHC definitely included them with the Bricks.

    SSH x40: Meant to go to x50 but accidentally ended at 40.  Oh well.

    Plank Position:

    • Peter Parker x20
    • Floyd Mayweather x20
    • Parker Peter x20
    • Newtons Cradle x10

    Mosey to the Mountain

    Indian Run to the top.  With your bricks.  Go.

    The Thang

    At the top of WPM, partner up for Dora 1-2-3

    • 100 Brick X-Fit Merkins.  Thanks Mariah for showing us that it was, in fact, plausible
    • 200 Dying Cockroaches (tough your toe with your bricks)
    • 300 Goblet Squats (with your bricks)

    PAX 1 exercises, PAX 2 runs down the ramp then back up.  Flapjack.

    In the interest of time, YHC modified the counts to 100-150-200

    Rest Time

    Find some wall space to take a seat for People’s Chair

    • Wonderbra (with bricks) x20 (Up/Down/Out/In)

    Shake out the legs.  Rinse and Repeat.  Throw in some Brick Curls just because.

    Mosey down the stairwell to the Loyola Lawn (nicest turf in town, according to El Wire)

    PAX Choice

    Running short of time, YHC decided to let the PAX choose the finishing exercise.  By a slight majority, Option A won: Jack Webbs.  (Option B was Bear Crawl/Tunnel of Love, with Bricks).

    • 1:2 Merkin/Brick Press
    • 2:4 …
    • 3:6 …
    • ….

    Go as far as you can.  YHC called it at 6:13, leaving PAX time to return bricks to the trunk and circle up at the Flag

    COT

    Count-off (22 PAX), Name-o-Rama.

    Announcements: “Read Your Email” says Yankee.  God Bless to Pony Boy as he’s off to Atlanta.  Thanks for working out with us, take your enthusiasm to the Atlanta PAX!  Come back and join us again soon!

    Prayers: YHC grateful for the ongoing treatment for his sister.  All early signs are positive.  Prayers for Flaming Lips nephew, having finished rounds of Chemo prepping for Radiation next.  May caregivers be blessed with wisdom and compassion.  Finishe with prayer to use the gift of today wisely, and close with St. Ignatius Loyola Prayer for Generosity.

    Thank you all for letting a foreigner Q your beloved AO!

  • Iron PAX Challenge #3 – Uptown

    After much Mumblechatter as to what we would do at the Birdcage and who would Q it.  It was decided that we would do the Iron Pax Challenge and YHC would Q it.  What more could a Q ask for, than to have the entire beatdown laid out already for him.  I arrived early and met up with King Kong and we layed out the cones in Oak Alley 10 yards apart and moseyed back to meet the PAX at the flag.  A huge PAX of 30 had gathered and was ready to work.  Roots had volunteered to lead a more regular Birdcage routine should anyone opt out of taking the Iron Pax Challenge.  With that announcemnet and Disclaimer given we took off for a quick Mosey to the Fountain at the end of Oak Alley, the new home and hiding spot for the Uptown’s cinder block stash.  3 Pax opted to join Roots and they moseyed off to do their Thang.

    Each PAX collected their Cinder Block and circled up for a quick demo of the 4 exercise included in the challenge, and a quick explanation of how we would do the challenge by YHC.

    The Challenge:

    30 Minutes straight, No Rest, AMRAP

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    11 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    10 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    9 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    8 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    7 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    …. you get the idea…

    Count up total reps of all exercises for total to be submitted.

    By the time we were done, recovered, put back the blocks and moseyed back we had reached 6:15 and called the workout.  Roots and his  crew moseyed up soon after.

    COT, Count0ff, Nameorama  1 FNG – From Philladelphia, worked on submarines –  Cheese Steak + Submarines = Tube Steak …Welcome!!

    IronHorse asked if we could add something to the COT that they do in Florida.  He brought his Flag from Florida and planted it next to ours, and as they do in his home PAX, we Pledged the Flag.  A great gesture that I loved and hope we incorporate into our COT’s.  Thanks for sharing that Ironhorse!!

    Prayers for Rudy’s Sister, Rev-Sox’s Dad and other intentions.  Thanks again for the opportunity to lead!  It was another great beatdown with great turn out, by great men.

    SYITG!!

    RESULTS

    Average Rep count for the 21 PAX that reported rep counts was 419!  With 8801 reps total!!  NICE WORK BOYS!!

    Ironhorse, FL 621
    Jingle Vader 526
    Seaman 492
    Gabrielle 468
    Hawgcycle 464
    El Wire 457
    Peppa 443
    King Kong 413
    Quarterpipe 409
    Rev Sox 404
    Peptoe 384
    Saban 384
    Sinner Bloq 384
    ILoveYouMan 382
    Candyland 380
    Coast Rat 375
    Angies List 375
    Medulla Oblongata 375
    Bartman 375
    Tubesteak 365
    Reluctant Yankee 325
    G-Spot ?
    Col. Mustard ?
    Pony Boy ?

     

     

  • Skinny – Da Block is HOT!!!

    Pre-Thang

    After the Week 2 – Iron 34Pax Challenge less than one week ago at the Birdcage, YHC was supposed to hide those cinder blocks with the help of the PAX.  However, Hawgcycle decided to use them for the same challenge at the Uptowner on Friday.  Therefore, the PAX loaded them back on Mahatma’s truck and off they went. YHC needed to find a way to bring those blocks back to Audubon Park.  Doing that during the day would be too suspicious.  Therefore, YHC had to incorporate another workout with the blocks so that the PAX could hide them after a morning beat down.  YHC needs to find a new home for those blocks soon.  They can’t be living in Mahatma’s truck forever.  Why not Skinny?  Because the Skinny usually involves more running around the park with exercises in between at some workout stations, YHC wanted to incorporate a cinder block workout focusing more on the legs, core, and cardio.  So Skinny…  28 PAX met up on a wet Monday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

     

    Warm-ups

    Moseyed around the parking lot in front of the Audubon Clubhouse and back to the field next to the F3 flags and did the following in cadence:

    SSH x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    Plank Jacks x 20

    Overhand Claps x 10

     

    Da Block is Hot

    Grabbed the hot blocks off Mahatma’s truck and moseyed to the Band Stand.  Circled up and did the following exercises in cadence:

    Chest Presses x 20

    Leg Raises with Block in arms extended Chest Press position x 10

    Slow Goblet Squats with Block x 10

    Walking to the first light post at the Oak Alley, YHC gave instructions on a modified BLIMPS workout with the blocks.  The PAX was holding on to his block while he was running between the light posts for the entire BLIMPS.  OYO – At the first light post, 5 Burpees with a thruster over the head (5 man makers).  Ran to the 2nd light post and performed 10 Lunges on each leg while holding onto the block.  Ran to the 3rd post and properly executed 15 Imperial Walkers on each leg while holding onto the block.  Moseyed to the 4th post – 20 Merkins.  To the 5th post…. 25 Chest Presses with the block.  To the last light post… 30 Squats while holding onto the block.

     

    Da Block is Hot..Hot

    Before YHC could give instructions for the next exercise, Reluctant Yankee had decided to modify his workout by “accidentally” dropping his block and breaking it in half.  That’s one way to modify….  The PAX reused the Oak Alley for the following exercises OYO.  The PAX left his block by the first light post then…

    1 – Ran to the 2nd light post and back and performed 30 Block Jump Overs, Ran to the 3rd post and back to the 1st post…. 20 Block Jump Overs, Ran to the 4th post and back to the 1st post… 10 Block Jump Overs

    2 – Ran to the 2nd light post and back and performed 30 Squats with the block, Ran to the 3rd post and back to the 1st post… 20 Squats with the block, Ran to the 4th post and back to the first post… 10 Squats with the block

    3 – Ran to the 2nd light post and back… 30 Leg Raises with block in arms extended chest press position.  Ran to the 3rd post and back to the 1st post… 20 Leg Raises in the same position.  Ran to the 4th post and back to the 1st post… 10 Leg Raises in the same position.

     

    Da Block is Hot….Hot..Hot

    Time to hide those cinder blocks, but YHC couldn’t make it that easy.  YHC had asked Mahatma to Q the group in 2 lines and led the group by shouting “overhead, right shoulder (not resting on the shoulder), left shoulder” as the group dodging cars on Magazine Street toward the fountain.  YHC could only imagine what the drivers were thinking witnessing 28 guys with cinder blocks over their heads at 6:12 a.m. crossing Magazine Street.  Not weird at all.  Very shortly, the PAX made it to the fountain and hid them by the bushes.  The PAX then moseyed back to the flag for the COT at 6:16 a.m.

     

    COT

    Count-O-Rama 28PAX, Name-O-Rama with three FNGs & one PAX from Greenville, announcements, intentions.  Welcome Fire Marshall Bill (Greenville), Ducky (FNG), Pep-Toe (FNG), and Brexit (FNG).  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Friday FunDay

    Warm up: 5 Minutes

    Wolfpack Mountain: 12 sets

    Run the straight aways and completed the following sets at the flats.

    • 5 Burpees
    • 10 Mercants
    • 15 Jump Squats
    • 20 LBC’s

    Total: 60 Burpees, 120 Mercants, 180 Jump Squats, 240 LBC’s

    Benches:

    • 28 Dips
    • 28 Decline Mercants

    Football Up Downs:

    Finished off with 5 football style up downs

     

    Great effort from all who attended. Tough workout but a great way to lead us into the weekend!

     

     

  • Birdcage – Week 2 – The Iron 34PAX Challenge

    Pre-Thang

    After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks.  Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 blocks at 19 lbs) from Tool and loaded them up onto Mahatma’s truck.

    Meanwhile, on Sunday, Reluctant Yankee sent out Week 2 IronPax Challenge, which incorporates exercises with cinder blocks.  What are the chances??? With many personal texts and mumblechatter convincing the Q to facilitate the challenge (a lot of passive aggressiveness), YHC finally decided to forgo his planned Q with the blocks and went with the challenge.

     

    The Challenge

    Thanks for many PAX help at 5 a.m. to mark the 25 yard distance and unloading all 32 blocks onto the field, YHC was able to start the disclaimer on time at 5:30 a.m. and off we go…. Unfortunately, YHC didn’t get enough blocks for the challenge.  YHC underestimated his popularity… didn’t expect to see 34 PAX and thought 32 blocks were more than enough.

    Actual Week 2 Iron Pax Challenge – accumulated Rep scoring

    4 sets x 8 minutes – perform as many reps as possible in 8 minutes.  After 25 reps, must run 25 yards out and back.  Rinse and repeat until 8 minutes is up.  Rest 2 minutes between sets.

    Set 1 – Thrusters with cinder block

    Set 2 – Curls with cinder block

    Set 3 – KB Swings with cinder block

    Set 4 – ManMaker with cinder block

    Total Score = Set 1 Reps + Set 2 Reps + Set 3 Reps + Set 4 Reps

     

    COT

    Count-O-Rama 34 PAX, Name-O-Rama with one FNG & one PAX from Tallahassee, announcements, intentions.  A record day at Birdcage with 34 PAX participating a heck of the challenge.  Welcome Iron Horse (Tallahassee) and Sinner Bloq$ (FNG) because he’s a pastor working out with cinder blocks.  How fitting???

     

    NMM

    T-Claps to everyone making the challenge possible at Birdcage.  Tool – supplying the blocks.  Mahatma-Ice – picking up the blocks with his truck.  Yankee – measuring the 25 yard distance at 5 a.m.  Hawgcycle, Candy Land, Gabrielle, Medulla, Angie’s List, Willie – help unloading off the truck to the field in the Gloom.

    Thank You all again for the opportunity to facilitate the challenge.  SYITG

    King Kong

     

    Standings – YHC didn’t get everyone’s reps because some modified the challenge, 4 PAX were using the 19 lbs blocks instead of the 28 lbs, or YHC just didn’t do a good job collecting everyone’s score.  Whatever the reason, this is the list:

    Rev-It – 325

    Seaman -625

    I Love You Man – 425

    Douille – 375 (left early)

    Iron Horse – 609

    Angie’s List – 502

    Bartman – 500

    Gabrielle – 583

    Willie – 558

    Rev Sox – 468

    Tinkles – 489

    Medulla – 455

    Quarter Pipe – 456

    Mahatma-Ice – 805

    Saban – 655

    Sinner Bloq$ (FNG) – 655

    Peaches – 475

    Hawgcycle – 592

    Reluctant Yankee – 445

    El Wire – 505

    Mariah – 495

    Chiquita – 415

    Candy Land – 325

  • Give me a ‘B’

    I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas.  There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the eminent meteor shower I knew the Pax may be distracted and I didn’t want to put too much excitement into one beatdown.

    Warm up:

    • SSH X 20
    • Smurf Jack X 20
    • Plank Jack X 20
    • Star Gazers (Penguins) X 30 (No meteors seen ☹️)

    Mosey to row bars for 4 stations:

    • Burpees X 10 as the count
    • Rows
    • Squats
    • Lunges

    Black Snake from the row bars to the fountain.  White Snake may be trademarked or perhaps it’s a shorter version of the Black Snake?  We went full size.  It’s a Indian Run though the runner weaves through the line.  It took some coordination and a slower speed to maintain the proper spacing.  Perhaps a nice addition to the line running options.

    Benches at the fountain:

    • RLSU X 20
    • Dips X 20
    • LLSU X 20
    • Derkins X 10, Shoulder Taps X 10, Derkins X 10

    Progressive Burpee Run 1-5 increasing at each jogging man icon.  Thinking of social activism would it be a bad idea if those jogging men were to be adorned with an F3 sticker?  Hmm.

    Mary on the golf course.  Was to be our next star gazing opportunity but it was too dark, El Wire sharted, and there was a bird loudly dying in a tree so the mood just wasn’t right.

    • LBC X 20
    • Dying cockroach X 20
    • Breakdance Merkin X 5: In summary on the up motion you bring the right arm off the ground and rotate to lateral plank position and kick the left leg forward.  In the down motion rotate back to neutral position and go chest to ground.  Repeat this time with left arm and right leg. This is a slow 4 count (down, up, down, up).  This one may not stick but should be tried again before shelving.

    Two Column Indian Run to pull-up bars for 4 stations:

    • Burpees X 5 for the ciunr
    • Pull ups
    • Al Gore
    • Werkins

    Free Run back to the flag.  1 minute of plank work to run out the clock.

    Count off to 16, Name-o-Rama.  Announcement about upcoming Saints Run for those not invited to be on the BRR team but like to run anyway.  There will be a selfie opportunity with the new male Saintsation. Speaking of trying new things and men that dance, Colonel Mustard announced his try out for the 610 stompers and his appreciation of the well wishes from the Pax.  On the serious side I offered thanks to God for the courage to try new things.  Thanks for the opportunity to lead.

     

  • IronPax Challenge Round 1 at Wolfpack Mtn

    20 PAX posted for a introduction to the IronPax Challenge.  I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker.

    I got to the AO early to measure the horse shoe to make sure we could do it.

    We spent 8 minutes reviewing correct form for the challenge.

    The Challenge:

    50 Airsquats, 40 BigBoi Situps, 30 Merkins, 20 Bonnie Clairs or Sister Mary Katherines and finally 10 Burpees

    Seal it with a .25 lap.  2 laps around the Loyola Horseshoe.

    Do that 4 times!  ***Sorry to the PAX for the confusion here.  I blew it and originally thought it was one lap but after the first PAX finished in 5.5 min I knew we were off and I spent about 90 seconds while the PAX were mid-beatdown trying to figure out the exact number.

    Thanks for being good sports and trying to tackle this challenge.

    Standings:

    El Wire 27:23, Peppa 27:45, Pony Boy 28:15, GSpot 28:45, Flaming Lips 30:18, Bad Moon 30:45, Roots 31:36, Colonel Mustard 32:01, Bartman 32:07, REV-It 32:09, Quarterpipe 32:20, Saban 32:33, Chiquita 32:45, Angie’s List 33:54, Reluctant Yankee 34:12, Dean Wormer 34:29, Beiber 34:40, and KingKong 36:50  Mariah and Betty Crocker

    I am absolutely going to bring this back in about a month. So we can A.) do it better bc we know what it is and B.)  see if we can get any improvement

    SEE YOU IN THE GLOOM!

    RY

  • Sprints anyone?

    Birdcage crew was slightly smaller than recent days, but it was just the right size for this VQ. After taking some advice from Roots while standing around the flag I felt fully equipped to get this Q rolling. A standard disclaimer to an eager group of 16, and we rolled…Once we took off, the nerves of the VQ shook out and it was just another opportunity to push ourselves and leave this workout better than when we started.  I couldn’t have been more excited and honored to Q.

    A brief mosey followed by a warmup of…

    SSH X 20 IC, Merkins X 10 IC, Mtn Climbers X 15 IC, Hillbilly X 15 IC, Windmill  X 15 IC

    Short mosey to our “track”, or driveway, for the Q where we started a “BLIMP Plus” Routine

    Partner Up and Number off…

    “Partner BLIMPS Plus Chase”

    (5 Burpees, 10 Lunges, 15 Imp Walkers, 20 Merkins, 25 Plankjacks, 30 Squats X 2 with some jogs and sprints sprinkled in)

    Round 1: Partner 1 completes reps while partner 2 waits, once #1 is finished he takes off for a jog around the driveway entry to the zoo. Partner 2 begins and when complete busts a sprint to where partner 1 currently is. When caught up, partner 1 begins second exercise. After 1st complete BLIMP, roles reverse. #2 goes first and jogs, #1 goes second and Sprints to catch up.

    The six long sprints in between the “Sprint round” were a clutch addition to this routine.

    After a 10 count we continued the combined reps and sprints routine.

    Merkin IC X 10-Sprint 40Yds-LBC IC X 20-Jog 40 Yds

    Wide Merk X 8 IC-Sprint 35 YDs-Penguins IC X 15-Jog 35 Yds

    Diamond Merk X 6 IC-Sprint 30 YDs-Superman X 10 (Cadence=Up/Down “1”)-Jog 30 yds

    Next was some bench work oyo to catch our breath from the anaerobic blast of repeated sprints.

    10 LL Power Ups oyo

    10 RL Power Ups oyo

    10 Dips oyo

    8 LL Power Ups oyo

    8 RL Power Ups oyo

    8 Dips oyo

    6…

    6…

    6…

    Mosey to Oak Alley

    Whole group-Progression Sprints @ 40 yds X 3…Finish Strong!

    Jog to the Flag for COT and Counterama, Namearama, Announcements, BOM and Prayer!

    Thanks to all PAX for their effort in this Beatdown. Great job.