F3 New Orleans

Tag: The Manny

  • JR Smith VS The World

    To recognize JR Smith’s collapse during the first game of the NBA Finals, I decided to work a basketball theme into the beatdown this past Saturday morning. Before we get that started, let’s get warmed up.

    Warmarama: Happy Jacks- 5 SS IC- 2 Squat Jumps: Rinse and Repeat 5 times, IWs- 20IC, Seal Jacks – 21 Style: Complete 21 Seal Jacks IC- First 5 are counted out loud, the next 16 are done in silence. All pacs have to finish at the same time in order to avoid penalty exercise. We were close, but no cigar. All pacs had to do 10 burpees. High Kness – 20IC, Butt Kicks – 20IC…….Mosey to Lamarque

    BLIMPS: 5 Burpess, 10 Lunges (each leg), 15 IWs, 20 Merkins, 25 Plank Jacks, 30 Squats- Rinse and Repeat Twice

    Mosey to the Milestone Marsh – Roughy a 1/2 mile run. Goal was for all pacs to get there in 5 minutes. Goal accomplished.

    JR Smtih VS The World

    Pacs divide into two teams and line up on opposite ends of the court facing midcourt. All pacs assume the Al Gore position. On Go, first pac of each group runs to mid court and grabs one of two basketballs and attempts free throw shot on their goal. If you make it, put ball back in basket and tag next partner. If you miss it, complete 5 burpees before tagging next partner. The team that finishes first wins, and avoids the penalty exercise of a suicide.

    Rinse and repeat this game two more times, but with different shots and different exericses while shots are being taken.  Second shot was a NBA three, measured out before hand at 23.75 feet. It’s  a lot further than it looks on TV. All pacs held plank position during this shot. Third shot was in honor of our former Pelican, JR Smith, a layup. Everyone did flutter kicks.

    Barely legal’s team one the competition once. THE Manny’s team brought it home twice. Good job guys.

    Mary: Circled up around half court for some Mary. 25 LBC’s-IC, 25 Freddie Mercuries-IC, 25 Russian Twists – IC, 25 Straight Leg Lifts – IC

    Circle of Merk: All Pacs stay circled up around mid-court. We assume the plank position. Going clockwise, each pac does one merkin while the other hold the planc position. We rinse and repeat this until we get to 100 merkins.

    Long mosey back to the flag. Goal was to get back to flag in 7 minutes. I think everyone but yours truly made it back that in that time.

    T-claps to Butt Splice for praying us out. A-wall not only made it back to the Mother Ship, but he brought a FNG with him. Welcome abourd Half Pipe

  • El Cinco de Dolor y Miseria

    Well, as they say… that happened.  The FBI physical fitness test pre-thang Q’d by Grundy started promptly at 0545 as promised, but it would require a prodding Bushwacker to keep this thing on schedule.  You see, until this morning, none of us (least of all Grundy) realized just how patriotic our lakefront residents were.  After knocking out as many sit-ups as possible in a minute, we slow-moseyed down the street looking for Grundy’s starting line… “a bench lined up with an American flag.”  Turns out there are a lot of American flags, and a bunch of benches out there.  A bit of confused back and forth and finally, worried about respecting the time, Wacker just took off on the 300 meter sprint.  The rest of the PAX quickly followed.

    T-claps to Grundy who got us out there, and to those men who got up early to complete the PFT: 1 minute of sit-ups, 300 m sprint, max out on merkins, 1.5 miles in less that 12:50.  YHC would call out each man individually, but the fog of being thoroughly beaten has settled in, and it’s a miracle I even remembered the 20 PAX who posted today.   Not sure who passed and who failed, but all men did admirably and with all the turnover going on at the Bureau these days, it’s a good thing they’ve got some young men like Grundy coming in.

    So yeah – 20 PAX this morning!  All the EH’ing and warm weather is paying off.  FNG’s are rolling in each week and that’s got the rest of us posting more regularly and upping our game.  Speaking of upping our game – YHC had sincerely thought last night about doing… well, not an easy beatdown, but maybe a more mild one?  But nah…

    Alright, enough rambling, here’s what went down:

    Warmorama: Toe Touches, Imperial Walkers, Seal Jacks, SSH, Butt Kicks, High Knees, Mountain Climbers, Plank Jacks.  All 20x IC.

    The Thang:

    Mosey west for a COP: 20x IC side to side plank hops, plank jacks, partner up for jump overs (20 OYO), in-out jump squats, and everyone’s favorite, monkey humpers.

    Ei said it best when he noted, “Well, now that we’ve embarrassed ourselves there…” onto the next location!  Mosey to the loading dock for what I knew would be a real crowd pleaser: burpees down the street!  More mumbling from Bushwacker (you really can’t be fasting that much with all today’s chatter), trying to tell me that I can’t eat an elephant one spoonful at a time, or some such nonsense.

    Because there were so many men this morning, YHC decided we’d partner up and P1 would hold plank while P2 burpee’d down the street.  It goes like this: burpee with the standard 1 merkin, but on the jump up do a broad jump forward.  2nd burpee has 2 merkins, followed by 2 broad jumps, 3 x 3, and so on, down the road.  It was fun.  Even better than I imagined on paper. 

    At about this time a few 10 counts were needed (in espanol for Cinco de Mayo), and then we moved over to the playground for a few stations.

    P1 holds a wall sit and does air presses while P2 hits the three padded stations: Sister Mary Katherine’s x15, hand-release merkins, and LBC’s, all single-count x15.  After 2 reps each, P1 does heels to heaven while P2 hits the stations, flapjack, 2 reps each.

    Next up, formed two lines to indian run back to the flag.  Finish up with Hello Dolly’s x25 IC.

    Countdown, nameorama, naming of our two FNG’s  (welcome Doolittle and Vel-Vito!!), and Splice prayed us out.  The only thing that would make this beatdown more complete would be a drive-by from Choppa…

    On to the Coffetería, which looked to have a little more action than usual with the table dancing, but you’ll have to check the groupme for that report.  A sincere thanks to this great group of men – despite my body’s response, YHC had a great time out there this morning.  Keep posting, keep the FNG’s coming, and hey, let’s try to get some of our missing comrades (ahem, Turtle and Bubba) back in action.  See you guys out there.

     

    EDIT: One (hopefully) final edit on this unusually long backblast: this was likely Carpool’s final posting as a Northshore resident.  As his family makes the trek over to the Woodlands, we wish them nothing but the best.  He’s been a great addition to the F3 family over here, and Houston will be lucky to have him.  Stay tuned for info on Carpool’s Woodlands launch (potentially mid-July?), would be great if a couple of us could make it out there to support him.

  • ROI on EH’s

    The Marsh and Grandma’s house has seen some return on investment from the emotional headlocks that have been given to our long lost brother Butt Splice. It’s been great to see you at the past two AO’s Splice. And only three days removed from his first post, Dr. NO returned for another beatdown. Keep on coming back!!!!

    Warm-Up

    Toe Touches – 20 IC, Wind Mills – 20 IC, IW’s- 20 IC, Seal Jacks – 20 IC, SS Hop Burpees – 5 SS Hops IC followed by 2 Burpees – Rinse and repeat 5 times

    Each pac picks a partner. Pac#1 assumes the mission impossible position. Pac #2 runs the length of the grass, about 30 yards there and back, and assumes mission impossible while there partner runs the same distance. Each group rinses and repeats this 8 times.

    Mosey to the underpass….

    I did not want to dissapoint anyone by not using a coupon during one of my Q’s, so I utilized the pile of rocks that are at the beginning of the underpass.

    Pac #1 picks a rock and runs with it to the other end of the underpass and back while their partner does copper head squates. Rinse and repeat this until each group reaches a 100 squats. Due to the rock slowing down the run, each pac only had to run the underpass and do squats one time in order to get to a 100.

    Mosey back to trailhead…

    Each pac runs up and down stairs three times.

    Mary…

    LBC’s – 20 IC, Flutter Kicks – 20 IC, Freddie Mercuries – 20 IC, Straight Leg Lifts – 20 IC, Puttins – 20 IC, Crunchy Frongs – 10 IC……… a few intermittent pauses were necessary to crank out those crunch frogs

    COT, Shooter prayed us out.

     

  • Got a spare???

    The beautiful weather brought the largest group of pacs that we have seen a while at the Mothership. We had 15 total including three FNG’s. I am glad that I brought some coupons with me, so that I would not dissapoint.

    Warm-Up

    SS Hops-25 IC, Seal Jacks- 25 IC, IMW’s-25 IC, High Knees- 25 IC, Butt Kicks-25 IC, Forward Arm Rolls- 10IC, Reverse Arms Rolls -10 IC, Overhead Claps – 15 IC

    Mosey….

    Bearmuda TIRE angle

    All pacs divide into three groups. Each group starts at one of three different stations. These stations are the sea wall, THE Tire, and a soft patch of green grass that is covered in the morning dew and one land mine. The exercises that were performed at each station went as follows:

    Station 1(seawall) – 10 Irkins, Station 2(patch of grass) – 10 Merkins, Station 3(tire) – 10 Derkins- (pacs’ feet were on the tire)

    Rinse and repeat this until all groups have done each station 3 times.

    When moving from one station to the next, all pacs must do a bear crawl to get there, hence bearmude TIRE angle.

    Just for the heck of it, we got back into a large circle and did 10 Merkins IC.

    Bearmuda TIRE angle 2.0

    This is a little twist on the previous circuit of exercises. The groups and stations were kept the same, but the exercises and how you got there changed.

    Station 1- 5 Step Ups each leg, Station 2-10 Copper Head Squats, Station 3- 10 tire(box) jumps

    All pacs had to bunny hop to get to each station.

    Recipe for Humble Pie = 1/2 of beatdown + 250lb tire flip

    I was suprised that I was able to finish the rest of the beat down due to me being so full from the HUGE piece of humble pie I had to eat before the next part of the beatdown started. While attempting to show the rest of the pacs the technique in flipping a tire, I quickly learned that the beatdown I was throwing at my fellow pacs had sucked a good bit of engergy out of me. So much, that I could not flip the tire solo. I had to call an audible……..

    Pacs break into groups of two. Each group flips the tire together 5 times. After each flip, the pacs flipping the tire do 1 burpee. While waiting for groups to complete tire flips, the other pacs are doing various plancs including regular, right arm, left arm, as well as some merkings and air presses.

    TIRE Throw

    Now we did not try to throw this monstrosity, but we did TRY to throw a football through it.

    Each pac took a try at making a 15 yard throw  through the tire.

    If the pac attempting the throw, made it through, NO BURPEES. If you hit the tire, 2 BURPEES. If you missed the tire completely, 3 BURPEES.

    Since no one made it through the tire, we all had to do 10 BURPEES.

    Indian Run back to Flag. Wait a second. There was no flag. Steve, where ya’t!!!!

    With 5 minutes left, we wrapped things up with some Mary.

    LBC’s – 20 IC, Puttins – 20 IC, Crunchie Frugs – 20 IC,  Freddie Mercuries- 20 IC, Flutter Kicks -15 IC, Straigh Leg Lifts – 10IC

    T-Claps to Shooter for helping me transport the TIRE to and from the AO.

    The newest members to F3, Dr. NO, Pot Hole, and oh yes, Poop Eye, did a great job on their first beatdown.

     

  • An easy beatdown

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
    “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
    “It’s simple, if it jiggles, it’s fat.”
    “Milk is for babies. When you grow up you have to drink beer.”
    “The best activities for your health are pumping and humping.”
     ~Arnold Schwarzenegger
    10 pax arrived arrived on the lakefront for what EiEi predicted would be an ‘easy ‘ beatdown.
    Pre thang: Not sure about this one, YHC was still in the fart sack.
    The Thang:
    Short mosey West on the lake front.
    -SSH x 20 IC
    -MT climbers x 20 IC
    -Pete Parkers x 20 IC
    -Parker Pete’s x 20 IC
    -Merkins x 15 IC
    -Side plank R arm high/R leg high ~ repeat on L
    -Jane fondas x 20 IC (Both)
    -Table top bridges x 10 IC
    -Squats x 20 IC
    -Lateral lunge/touch the ground x 20 (alt) IC
    -Fwd/bkwd pivot in change lunge x 10 IC B Sides
    Mosey further west
    -Jack Webb (chewy style): 1 Chatarunga (3 ct hold) / 2 W’s ( 3 ct hold) 1 to 10 with a few numbers skipped.
    -11’s: 1 split squat each leg —> 10 merkins
    Mosey back east towards flag:
    -Burpees x 5
    -SL squats x 5 B
    -Surfer Burpees x5 Goofy
    -SL toe touch x 5 B
    -Surfer Burpees x5 Regular
    Mosey to Flag:
    -Nolan Ryan x 10 IC
    -Prefontaine/Usain Bolts x 6 IC
    -Flutter kicks x 20 IC
    -Russian Twists x 20 IC
    Name -o-Rama, COT, Ball of Man, Coffeeteria.
    Welcome Blue Hen to the Pax.
    Thanks for letting me lead guys,
    Chewy.

  • Carpe Diem Convergence

    The F3 Nation knew about YHC before YHC knew about the F3 Nation.  You see, YHC’s brother-in-law, Lynchpin, lives in Charlotte.  In the early days, before the F3 Nation planted its flag in NOLA, Lynchpin routinely and enthusiastically regaled YHC with stories of legendary beatdowns and CSAUPs, tongue in cheek nicknames, funny exercise names and other F3 lore.  Then, when F3 decided to expand to NOLA, Lynchpin tried to EH YHC, but YHC begged off.  It all sounded, well to be honest, like a cult and how could YHC trust Lynchpin anyway?  After all, he married YHC’s sister.  Ugh.  But resistance was futile.  The NOLA PAX crossed Lake Pontchartrain in its Durham boat, Reluctant Yankee at the helm like George Washington crossing the Delaware. Nacho and Chewy fell in upon the PAX’s arrival and, together, they planted the shovel flag in the Gloom on April 9, 2016.  F3 Northshore was born.  How could YHC resist a free workout in his own backyard?

    A few weeks later, the NOLA PAX boarded their Durham boat and retreated back across the Lake, leaving the Northshore PAX to make the most of their gift of F3.  We stumbled about, we made mistakes, we created a new AO only to abandon it a few weeks later, and we had more than a few beatdowns with one or two PAX.  Somehow, however, we made it and two years later look forward to seeing one another regularly to suffer and have fun together.

    As this morning’s two year anniversary convergence approached and YHC learned that the weather more likely than not would be awful, there was no concern.  Two years of meeting rain or shine, hot or cold, left no doubt in YHC’s mind that the PAX would post.  And post they did.  And you know what?  The weather held off just long enough for us to celebrate our birthday with a 3 hour beatdown, visiting 5 of 6 Northshore AOs by the mechanical device known as the bicycle.

    Mandeville Lakefront:  4 burpees OYO, 19 SSHs IC, 20 IWs IC, and 16 Seal Jacks IC.

    Captain’s Cove:  4 vertical jumps OYO, 19 Copperhead Squats IC, 20 Sumo Squats IC, and 16 Regular Squats IC.

    Milestone Marsh: 4 plyo Merkins OYO, 19 Merkins IC, 20 Shoulder Taps IC, 16 slow seconds Mission Impossible.

    At this point, Chewy politely pointed out that he had figured out what YHC was up to with the count but that our birthday is April 9, 2016, not April 19, 2016.  Point well taken.

    Grandmother’s House:  4 Sister Mary Katherine’s OYO, 9 front to back lunges IC, 20 45 degree lunges IC, and 16 later lunges IC.

    And then, after a 10 mile mosey on the Tammany Trace to Covington:

    The Gipper:  4 Freddy Mercury’s IC, 9 Freddy Flutters IC, 20 Hello Dolly’s IC, and 16 Flutter Kicks IC.

    Then we mounted our bikes for the 10 mile ride back to the shovel flag for the countorama, nameorama, Shooter’s prayer and a coffeeteria, arriving about an hour later than anticipated.  No one will confuse YHC for a Swiss train conductor after this morning’s logistics, that’s for sure.

    Thanks for letting me lead, guys, and thanks for your willingness to try something different and new and for posting despite the threatening weather and actually being disappointed it didn’t pour on us.

    Some parting thoughts:

    We’ve come a long way on the Northshore.  Things have become almost comfortable and, while there’s a lot of positive to that sentiment, there are dangers too.  We could stop growing.

    So here’s a call to action.  Commit to EH’ing more FNGs and supporting them through their virgin post so that they return.  Commit to Q’ing more workouts, putting time into planning your Qs, and posting timely BackBlasts.  Commit to a CSAUP.  Commit to making yourself better and leading by example, always keeping your eyes open for growth and leadership in all three of the Fs.  If we want F3 Northshore to grow, then we are the ones that need to make it happen.

    Carpe Diem.

     

     

     

     

  • The Three Amigos

    With Capt Sparkles Q’ing a great CSAUP at the Crescent City Classic this past weekend, three F3 vets arrived at the flag in the “gloom” Saturday morning, Turbo, Maverick, and THE Manny. If the “gloom” this past weekend was wrong, I don’t want to be right!  T-claps to these two pacs for allowing me to cut the beatdown a little short, so I could hold down the spot at the after party  for the Northshore and Southshore pacs that ran the Classic.

    Warm-Up

    25 SS IC, 25 Seal Jacks IC, 25 Windmills IC, 20 Good Mornings IC, 25 Mummy Kicks IC, 25 Butt Kicks IC, 25 High Knees IC

    Mosey….

    Circle of Merk

    Pacs circle up in the plank position. First pac does one merkin IC while other pacs hold plank. Go around circle in counter clockwise position until you reach 50.

    Mosey

    Circle of Jack

    Same thing as Circle of Merk, but instead of each pac doing a merkin, they do a plank jack. Count is IC, pacs hold plank position, and everyone recovers at 50.

    Mosey to the park near the beach

    Starting at the splash pad, the first pac bunny hops to the first swing set. Complete 10 burpees OYO. Crab walk to the next swing set. Complete 10 Eight Count Body Builders OYO.  Bear crawl back to the splash pad. Complete ten jump squats OYO.  Tag next pac. All pacs rinse and repeat until everyone has gone through the circuit. Pacs not doing circuit are holding the chair position until everyone is done.

    Mosey

    Time for some Mary.

    25 LBC’s IC, 25 Freddie Mercuries IC, 25 Flutter Kicks IC, 25 Leg Lifts IC, 25 Puttins IC

    Mosey

    Just for kicks, we did another round of Circle of Merk.

    Indian Run back to flag.

    Turbo prayed us out.

    No coffeteria this week. Everyone was closed due to the Easter Holiday.

  • Mastering the 8-Count

    Warm Up: Toe Touches, Good Mornings, Windmills, SSH’s, Toy Soldiers, Seal Jacks, Sister MK’s, all IC at or around 20x.

    The Thang:

    Mosey East towards the Lakefront playground, hitting a series of 8-count exercises at each cross street:

    1st 20x 8-Count Bodybuilders

    2nd 15x 8-Count Absolutions

    3rd 10x 8-Count Bodybuilders, 10x 8-Count Absolution

    So the F3 Nation website or – the more frequently visited – Grundy Audited Database (GAD for short) says that a wise Q will introduce the 8-count cadence for the exercise known as Absolution, but then “instruct the PAX to do the exercise OYO, lest he give the impression of weakness.”  Well, YHC has never been accused of being wise and this group of men has certainly already seen me act weak (ahem… the high-pitched squeal as Captain Sparkles emerges from the bushes), so… time to forget one’s pride and school the Q in mastering the 8-count!

    The thing is, the 8-count isn’t actually that difficult.  So really, this was more of an excuse to wreck the PAX early on, which seemed to have worked.  (At the very least, it wrecked this here Q.)

    A few 10-counts later, we arrived at the playground and split into partners for a little routine up the tallest “hill” in Old Mandeville.  These sort of rigorous elevation changes would be good training for those running the Blue Ridge Relay this fall.  Here’s what we did:

    P1 does squats, P2 run-walks (aka, lunge walks) up to the swingset pad and back.  Flapjack.

    P1 does merkins, P2 bear crawls up and back.  A little slippery this morning.

    P1 does lunges, P2 frog jumps up and back.

    And finally, P1 does Freak Nasties, P2 does an 80% sprint around the perimeter.

    A few more 10-counts sprinkled throughout, and we’re onward to the back of the baseball field, which had a lot of action for 0700.  Gearing up for an early morning game, the PAX got to watch some kids practice their swings, and also witness the slowest-ever flag raise while we planked up and one by one (or two by two, I suppose) hit the pull-up bars for 8 pull-ups.  The 2nd round was 4 pull ups, and the flag had still only made it to half mast.  Did a round of 25x IC Mountain Climbers, but still didn’t get to see that flag hit the top.  Oh well, can’t plank forever.  Time for an Indian Run back to the flag.

    T-Claps to Low Nays who overcame the strong urge to splash some merlot and made it back to the flag for some Mary: (all IC) Flutter Kicks x20, Leg Raises x 15, Putins x20, Jane Fondas/QuickPulses/Heel-to-Knees x20 each leg.

    Countdown, nameorama, announcements (Sign up for the Classic!  Sign up to Q!), and The Manny led us out in prayer.  Thank you guys for the push to be a better man, and for a truly great start to the weekend.

  • I got a fever……

    T-Claps to the south shore and north shore pax who completed the Tough Mudder. The mumble chatter is that no obstacles were skipped and major injuries were avoided.  The mothership at the Lakefront was 5 strong including Rev Socks and Hog Sickle from the south shore. Honorable mention the Hog Sickle’s dad who took the ride to the north sore. He got in over 5000 steps during the beatdown!!!

    Warm-Up

    20 SSHs IC, 20 Windmills IC, 20 Toe Touches IC, 20 IWs IC, 20 Butt Kicks IC, 20 High Knees IC, 10 forward arm rolls IC (baseball) – rinse and repeat in reverse, 10 forward arm rolls IC (basketball) – rinse and repeat in reverse, 20 Overhead Claps IC

    COWBELL DISCLAIMER

    Those of you who made it to Ei’s Crazy Ivan on the North Shore saw the debut of the cowbell. It made it to the beatdown this past Saturday. Every time you hear the cowbell ring, all paxs drop and do ten burpees. After you ring the cowbell, you bestow the cowbell to another pac and they ring it at their discretion. The goal was to complete 100 burpees by the end of the beatdown. Mission Accomplished!!!!!

    Mosey…

    Indian Bear Crawl

    All paxs line up in a single file line in the planc position. The pac at the front of the line starts doing merkins IC while the pac at the end of the line bear crawls to the front. Rinse and repeat until you get to pre-designated destination.

    Indian Lunge Walk

    Once you get to the pre-designated destination from the Indian Bear Crawl, all paxs turn around and stay in the single file line. Pac at the front of the line starst doing squats IC while the pac at the end of the line lunge walks to the front. Rinse and repeat until you get to the original starting point.

    Mosey…..

    Heavy Bag Pull and Carry

    All paxs line up facing “The Shaft” holding the Al Gore. First pac, sits on ground and pulls a 75 foot rope that is attachd to a 45lb heavy bag. Once the heavy bag gets to pac, pac picks it up and runs with it  it back to the starting position next to “The Shaft.”  Drop it and assume the planc position until all pacs are finished.

    Mary

    25 LBCs IC, 25 Puttins IC, 25 Leg Lifts IC, 25 Flutter Kicks IC

    Mosey to Cazebo

    Freak Nasty Step Up Super Set

    10 Freak Nasties IC, 10 left leg step ups IC, 10 right leg step ups IC- Rinse and repeat three times adding 5 reps to each exercise every set

    On the final mosey to the flag, we were left with 10 burpees to get reach our goal. I thought that Rev Socks was going to sabotage the mission, but he did not dissapoint. Turbo did not dissapoint either by changing his last 10 burpees into slurpees by doing them in a large puddle left by the torrential rain from Friday. Way to embrace the suck Turbo.

     

    COT – Prayed out by THE Manny – Coffetteria afterwards

     

     

     

     

  • It Was A Happy B.D. Because Of U!

    Being able to join my Brothers on a day of reflection does not get any better for a F3 member. I thank Turbo for encouraging me to join this fine group, just over one year ago. So many men I now know. Bonding to make us stronger indivudually and as a collective F3!!group.

     

    As a workout goes, wish we had doubled the Burpees, if only our workouts were longer.

    Warmup- finger stretches, arm stretches and rotation, SSH, squats, toe touches, toe hold, etc

    Thang–100 Burpees- give or take.. 10 sets of 10 halt at first man to 10….Butt/Bushwacker setting the pace for sure..rest of us not far behind.

    Cowboy and Indians– for fun, You had to be there.. Maverick — he had the best horseee.

    Serpentine–Sprints through 4 rows of cones with a sprint-loop. Butt Splice had to hang with the teacher to ensure 100 Percent effort..my soccer buddy. 4 reps in all..

    100-200-300–Merks, Squats, Mountain Climbers, with a run around the pole.  Steve/Tank took the count for sure, Turbo and I think his partner Waterpick,took the endurance portion. Waterpick- if not,then who?

    Shoulder Taps– close with a 5 minute challenge on the shoulders– Bush man fired up Turbo resulting in this challenge.. Was worth it and a fitting final exercise of the day..

    Announcements, prayer–The Manny- followed by, box jump competition, then good ole coffee and cake– thanks Captain, thanks all for a  great and memorable BD morning… U the best!