Tag: @shirley with a U

  • Shurley you Jest ~ VQ/Farewell Q – from Hokie

    Shurley joined F3 NOLA on 10.14.19 after being EH’d by Sea Man. Hurricane Ida sent him evacuating to KCMO where he has been Plucking the Duck selling supplemental insurance to companies and their employees, much to the dissatisfaction to The Duck.

    He was in town to help his family pack and relocate and 12.19.21 was going to be his farewell to F3 NOLA.

    Your’s Truly discovered Shurley had never Q’d and coerced him to step up so he could be Freed to Lead in KCMO.

    After some amount of confusion changing cadence during the warm ups of Abe Vigodas x 10, Grass Grabbers x 14 and SSH x19 (10.14.19) we moseyed to the grassy field for The Thang.

    Starting at the 1st tree, 10 reps of Peter Parkers
    Bear Crawl two trees then 14 reps of Mountain climbers
    Bear Crawl two trees then 19 reps of Daniel Son (Stand on one leg, kick while switching legs… aka Daniel Son Crane kick)
    10.14.19 complete for his start date
    Now turn back towards NOMA to start 12.19.21 portion

    12 reps of Whacky Jacks with Vagabond
    Bear Crawl two trees then 19 reps of Goofballs with FracSac
    Bear Crawl two trees back to our starting point then 21 reps of Dying Coach Roaches with Mambi

    2 burpees for the two years of F3 Fun

    Rinse and repeat except change the distance to three trees in honor of Shurley’s 3 2.0’s

    Rinse and repeat a 3rd time until 7:05 when we stopped and honored Rummel’s class of ’92 with both Mambi and Shurley with 92 Shoulder Taps (we at least thought of Vagabond as per did #87)

    Heading back to the back of NOMA for Sunday mornings until time ran out.

    COT included lifting up Mahatma’s friend Stephen Lindsey & his family as Stephen gets ready to join Our Heavenly Father at the eternal banquet table. We also lifted up Shurley and his family and their new life in KCMO where we all expect Shurley to step up and lead and plant new AO’s

    Shurley closed us out with a heart felt gratitude for his time with us in NOLA.

  • Easy Breezy Workout @ The View?

    My intention was a nice stretchy, mobility style workout. But we got a lot more than we bargained for.

    Warmsies

    SSH @ 15 -4 count
    Bat Wings @ 10 Each -4 count
    Abe Vigoda’s @ 10 -4 count
    Grass Grabbers @ 10 -4Count

    Mosey to top of concrete

    Thang 1
    5 rounds of 10 reps
    Dive Bomber Push ups
    Superman for 5 sec x 10
    Static Wife Pleaser 5 sec x 10

    Thang 2
    3 Rounds
    Inch Worm 8 count 5x
    Lunge around the world 8 count 5x
    Bow/Boat hold 5 sec 5x

    trot over to the wall –
    Wall walk with feet on the wall 10 x OYO, Pushups optional

    Trouble –
    Hop on top of wall for Warrior 1 Yoga Left-Right while trying NOT to fall off the wall
    Hop down, mosey to end of gravel rod by pumping station. Run up to top of levee 10 Squat, run down to bike path, 20 LBCs

    Run to top, 10 Squats, And We’re done!!

    COT etc.