Hey, YHC can’t remember jack from three weeks ago, so this is a guess. But he does remember it was foggy and dizzly.
Begin with some SSHs, Low Slow Squats and other stretches of some variety or another.
Suicide by lamp post: bearcrawl to a light, then do something (shoulder press?), mosey back; bearcrawl to second light, etc.; for eleven lights.
Under the canopy for some leg work on the benches: 15 left leg step ups with kettlebells, 15 dips, 15 right leg step ups with kettlebells, 15 derkins, 5 box jumps; rinse and repeat with 10 and finish with 5 box jumps; rinse and release all with 5.
Crawl back by the lamp posts: bear crawl with 5 crouching lawn mower starts with left hand and then 5 with right; bear crawl to next lamp for 10 and 10; then to next for 15 and 15; etc. for eleven lamp posts.
Cross the road to close with a quick Circle of Mary or something or other. YHC apologizes for his fogginess: he should have posted this weeks ago. JV
Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.
Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.
Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.
From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.
After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.
I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.
At the Labrynth we did Bulgarian splits L and R and Dips.
Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.
Thanks for making me take the DRP today – I will be back at it on Wed!
5 PAX plus the QIC appeared on the banks of the mighty Mississippi for a Sweaty Bells extravaganza! After a quick warm up, and a visit from 300 or so seagulls, the PAX started on a run around the park to build up mileage for RRR. Warm up exercises consisted of the following, all in cadence:
SSH x 20, F/B Arm circles – 10, Grass Grabbers x15, Mountain Climbers x20
After playing the game, I bet I can tell you what the giraffes ate for dinner, our first stop was at the circle by the horse stables where the PAX performed the following in cadence:
LBCs x20, Dips x20
Next stop was at the field closest to the entrance of the fly. We did the following in cadence:
American Hammers x20, Low slow mercans x10, Freddie Mercury’s x20
The last stop on the tour was back at our original spot adjacent to the hill forr some actual kettle bell work in cadence:
Curls x20, Tri Extensions x20, KB Swings x20, Rows x 7 each side
Traditional COT concluded the workout with 100% coffeteria attendance!
15 PAX joined YHC on a beautiful, calm Saturday. The temp was 48 degrees F, which was perfect weather for a beatdown. Today marked YHC’s 2 year anniversary of joining F3 and was also first day of Chinese New Year (Year of the Rat). YHC gave his standard disclaimer and ran to the great lawn for some warm-up exercises.
The PAX did the following warm-up exercises in cadence:
SSHs x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Windmills x 10
Imperial Walkers x 20
Peter Parkers x 15
MCs x 15
Parker Peters x 15
The PAX formed 2 lines in Indian Run
formation and jogged from the great lawn to the track.
At the track, the PAX circled up to do some Dirty McDeuce.
First Set:
Slow Merkins x 10 IC
Squats x 20 IC
Flutterkicks x 20 IC
Then ran to the middle of the football
field and back.
Second Set:
Shoulder Taps x 20 IC
Lunges x 15 IC
Hello Dolly x 15 IC
Then ran to the middle of the football
field and back.
Third Set:
Burpees x 10 OYO
Jump Squats x 15 OYO
LBC’s x 20 IC
Then ran to the middle of the football
field and back.
The PAX formed 2 lines again in Indian
Run formation and moseyed to the fountain in front of NOMA. Each PAX
partnered up for Dora 1, 2, 3.
DORA 1, 2, 3
100 Step-ups – while one PAX was
doing the step-ups, the other PAX was Rat Crawling (thanks to
Popalock for reminding the Q to stick with the Year of the Rat theme)
instead of Bear Crawling from the fountain to the 2nd set
of the steps in front of NOMA and back.
200 declined shoulder taps – while
one PAX was doing the shoulder taps, the other PAX was lunge walking
from the fountain to the 2nd set of steps in front of NOMA
and back.
300 LBCs – while one PAX was doing
LBC’s, the other PAX was bunny hopping the same distance as above and
back. Flap Jack until all exercises were completed.
SPRINT
Upon completion – Picked a different
partner and went to the field next to NOMA. Each PAX lined up by the
first tree.
First Set:
One PAX sprint to the 4th
tree and did 5 hand-release merkins and sprint back and tagged his
partner. Flap jack until each PAX did 3 rounds of the sprint.
Second Set:
One PAX sprint to the 4th
tree and did 10 SSHs and sprint back. Flap jack until each PAX did 3
rounds of the sprint.
The PAX then moseyed back to the flag.
Everyone ended the day with a 2 min plank (1 minute in high plank
and the final minute in low plank).
COT. I am very grateful to be able to workout with the PAX on a regular basis. I never take it for granted the fact that I am able to attend F3 workouts 2 years straight. I hope to do this for a very long time. SYITG.
Where are my keys, YHC kept muttering to himself. Tick tock tick tock. YHC roared in half a minute late to lots of mumblechatter. Disclaimer easy to give. Definitely not a professional trainer. So off go the PAX with a mosey around the track to the flag pole.
Mosey to the Row Station for the first COP. The PAX divided into five groups: first group, 10 burpees for the count; second group, monkey humpers AMRAP, third group, merkins AMRAP; fourth group, dying cockroaches, AMRAP; fifth group, inverted rows, AMRAP. Rotate around, and then rinse and repeat.
Mosey to the Labyrinth for some ab work that went something like this: Russian twists 20xIC; Flutter kicks, 20xIC; Russian twists 18xIC; LBTs 20xIC; Russian twists 16xIC; Protractors; Russian twists 14xIC; Hello Dollys 20xIC; Russian twists 12xIC; Dying bugs 20xIC; Russian twists 10xIC; Low country crab 20xIC; Russian twists 8xIC; Real Freddy Mercuries 20xIC; Russian twists 6xIC; LBCs 20xIC; Russian twists 4xIC; Dying cockroaches 20xIC; Russian twists 20xIC. That’s 128 Russian twists in cadence, or 256 total.
To the benches for a
wrap up. Too dark for box jumps,
but… Right leg stepups 20xIC; dips
20xIC; left leg stepups 20xIC. Then
mosey to the lights on Oak Alley. Sprint
ASAP to the last light and then back to the flag.
Count Off, Name-O-Rama
with video off, Announcement for Coffeteria, Intentional, COT. At Coffeteria, YHC realized yet again that he
is incapable of taking a video; all he got was two seconds of clapping after
the PAX had all given their names. Some
day, Alice, some day. Thanks, JV
