F3 New Orleans

Tag: Tool

  • Try Something New – 2 Year Anniversary

    2 Years ago, YHC arrived in the gloom of City Park at the suggestion of a work colleague. Little did YHC know that he was going to be embraced by fellow men and begin a journey to become a High Impact Man.   F3 took this Sad Clown out of his regular routine of pumping dollars into the gym, living the POGO40, and letting his Jester rule his life.  This was because YHC decided to TRY SOMETHING NEW; take the DRP.  Too many times we are scared by the unknown  that we deny ourselves the possibility of something we may enjoy.   Today, YHC remade the commitment he made 2 years ago and decided to try something new.   Rock City is the not the home AO for YHC.  What better way to take the DRP than to sign up to Q.

    During YHC’s Sad Clown days, he had a subscription to Men’s Health Magazine. In an effort to give the PAX a Downpainment, YHC skimmed the dusty magazines for Rock City inspiration.  While there was a lot of great information, there were also some exercises that should be put back on the shelf.

    Disclaimer; Mosey to rocks

    W/U – 1 mi. AMRAP each exercise

    • Squats
    • Merkins
    • Mountain climbers
    • V-ups
    • Split squats (:30 per leg)
    • SSH
    • Plank
    • Single Wife Pleaser (:30 per leg)
    • Burpees

    Grab a rock

    • Lunge & Twist x 20 paces
    • Curls, Press, Carry x 20 paces
    • Rinse & Repeat

    Mosey to the Pavilion

    • 10 IC Incline Bench, Military Press, Merkins
    • 10 IC Tricep Extensions, Bicep Curls, Rows
    • 10 IC Goblet Squats, Bulgarian Split Squats, Rock Swings

    Partner up

    • Big Boy Sit ups x 10 (each)
    • Standing Torso Twist x 10
    • Plank Combo x 10

    Mosey Back to the Rocks (Time toTSN)

    • Over – Under x 10 – Stand back to back with your partner and pass the rock over head, then bend down and pass it through your legs. This received quite a bit of Mumble chatter, but here we have Bogey & Wall Eye with excellent form.

    • 20 IC Merkins
    • Mosey to the Flag

    Counterama, Namerama,

    Announcements – Pelicanman Duathlon, New Kenner AO

    Ball of Man thanking the Sky Q for the gift of today, the opportunity presented by F3, request for strength, and the Serenity Prayer.

    Thank you for the opportunity to lead,

    Da Parish

  • Put Me In Coach

    “The only place success comes before work is in the dictionary.”  -Vince Lombardi 

    Another notch was added to The Foundry belt when 10 of F3’s finest gathered in City Park for the weekly hump day workout.  Lots of themed workouts lately with Elvis, Notre Dame, Iron Pax, etc so YHC kicked around several themed ideas with no avail until finally formulating a plan 5 minutes prior to kickoff.  Nothing extravagant in store, just a mix of usual stuff and few things with a twist, all of which would hopefully break a sweat along with building some endurance and muscle.  Being that football season is upon us, why not steal a few drills from the world of pigskin….who knows, one of us may get called up to the big leagues.  After the PAX of 10 assembled and the usual disclaimer, the clock started for 4 quarters of sweaty goodness.

    1st Quarter:

    Mosey down Roosevelt Mall with some high knees, butt kicks, and backpedaling thrown in for good measure.  Huddle up in the grass for IWx20, PPx20, ACx20, WMx10, Seal Jacksx10, capped off with approx 20 Up-Downs.  Then, a mosey to The Refinery.

    2nd Quarter:

    5 Stations including Body Rows, Hanging Knee Ups, Squats, Pull Ups, with timer being Step Ups x12L + x12R.  Rinse and repeat.  YHC’s forearms were screaming from lots of bar gripping so thinking we should have substituted the rows for dips or merkins.

    Then to the sideline (large landscape timber) for Derkins x20 OYO, Lunge Walk to tree and back, followed by Derkins x20.

    Halftime:

    Mosey to water fountain for hydration and 1-2 min plankorama.

    3rd Quarter:

    Mosey over to Christian Brother’s Falcon Field for some turf time.  First up would be a partner routine with PAX #1 performing AMRAP Burpee Jump Overs in rapid fashion on the goal line while PAX #2 runs across the field to the opposite endzone for 10 Merkins then runs back.  Flip flop, rinse and repeat.  Lots of grunts and heavy breathing.

    4th Quarter:

    The last circuit was originally designed to be somewhat of an experiment to test our athleticism but YHC botched it up a bit due to a cardio buzz.  Plan called for a series of relay team sprints (40yds) to see if we could put any correlation to age, F3 tenure, etc….and get the competitive juices flowing.

    Sprint #1:  Line up by age with young bucks on one team and old dudes on the other.  First person from each team sprints 40yds and touches goal line, which then prompts next person to run, and so on.  This resulted in a photo finish so we concluded it was a tie.  Looking back, YHC could have laid this out in a different way but we rolled with it.

    Sprint #2:  Line up by amount of time participating in F3 which had it split with guys around 1 year or less on one side and the vets on the other.  Same 40 yd sprint with the newbies coming out on top.  T-claps to Mahatma for pushing hard, maybe too hard.

    Sprint# 3:  Line up again but due to time ticking and YHC having a brainfart, we settled for a group sprint then proceeded to mosey across the grass, alongside the track and back to the flag:

    Two Minute Warning:

    Plankorama and Hip Flexors to seal the deal.

    Overtime:

    COT and sweaty BOM to cap things off.

    Not much mumble chatter or buffoonery to report.  It was a rather quiet 45 minutes…YHC can only hope that was due to a good beatdown being delivered and not a just a poor job of keeping the PAX entertained.

    Thanks for the motivation, camaraderie, and chance to lead.

    SYITG,

    Tool

     

     

     

     

     

     

  • IRONPAX III

    Hawg stole YHC’s Q for this morning with IronPax Week III, and YHC was not happy.

    YHC loves his precious F3 workouts and these stupid IronPax Challenges were just ruining a good thing. The first challenge left me hobbled like a 90 year old grandma, but YHC is into it now. After watching Amnesia and Hawg up their scores in week two by over 100 from their first run at the IronPax at the Birdcage to their second run at the Uptowner, YHC was ready to take up the challenge and work his way into top 100 in the nation for week 3.

     

    Hawg weighed out a dozen 25-30lbs rocks, Mahatma set off cones 10 ft apart (we quickly corrected his mistake before the challenge started), and YHC led a warmup of 20 SSH and 15 PeterParkers.

    Mahatma served as our time keeper as he recovered from an injury and we were off. The IronPax challenges are surprisingly quiet as we go all out trying to get in the most burpees and other stuff as possible.

    This week’s challenge was a confusing one, but here it is in a nutshell:

    15 burpees, 50 hand release merkins, broad jump (bunny hop) 10 yards and back

    14 burpees, 50 goblet squats, broad jump (bunny hop) 10 yards and back

    13 burpees, 50 leg lifts while holding rock in bench press position, broad jump (bunny hop) 10 yards and back

    rinse and repeat while counting down the burpees

    Once again JV is the tops of the morning with an astounding 626 reps

    Hawg 532

    RevSox 519

    TripleShift 455

    Tool 440

    Rocket 431

    FracSac 404

    War Eagle 394

    Two Utes 389

    Amnesia 384

    Abacus 265

    YHC improved from 404 to 519. YHC points this out to say it was all based on watching his brothers tough it out last week in the challenge and push him to do better. You never know how you will challenge, encourage, or push the men out here simply by being present and challenging yourself. YHC is stronger and healthier thanks to all of you in F3, and he can’t put into words what this group has meant to him over the last 10 months. F3NOLA, keep pushing forward, so we can all journey with you.

    RevSox

  • Mea Culpa Can Be Hell

    YHC did a no-show the prior Saturday.  He was in Oregon, and neglected to check that he was the Q.  Bad pax, bad pax.  Thank the Sky-Q that Rudy wasn’t there to remind everyone.  Tclaps Rudy for your fartsackery.  So when 86 called out for a switcheroo Q, YHC had but one option: to Q.  YHC needed some punishment, so that meant the same for the rest of the PAX.  Just think of it as a #DownPainMent.  About six or so of the PAX broke off for the Iron Challenge on the Great Lawn.  The rest of the PAX moseyed little farther up the Great Lawn for:

    First Circle of Pain:

    • Side Straddle Hops: 20xIC
    • Hillbillies: 20xIC
    • Around The World (or Daft Punk), in a kinda tribute to Side Effects: 12ishxICish (YHC was looking like Cowbell, there)
    • Merkins: 20xIC
    • Mountain Climbers: 20xIC
    • Peter Parkers: 20xIC

    Mosey to Tool’s Wall of Pain:

    • Calf Raises: 20xIC
    • Calf Raises with toes pointed out (or in, because your YHC said one but did the other): 20xIC
    • Calf Raises the opposite way (toes pointed in, or out, because your YHC was reminded that he got it backwards): 20xIC
    • Left Leg Dips (bring left leg to the ground): 20xIC
    • Right Leg Digs (bring right leg to the ground, obviously): 20xIC
    • Monkey Humpers (on the ground, not the wall): 20xIC

    Mosey to the Mini-Foundry and split up into several groups.  AMRAP for dips, burpees, leg lifts, big boy situps, pull ups, and steps up with a mosey aways away and back for the timer.  Rotate around until each group has done each.  Then a slow mosey to the beginning of Roosevelt Mall for a better tribute to Side Effects: Route 66.  The PAX split into two groups, one up one side of the mall and the other up the other.  At the first bench do either one erkin or one derkin or one LBC (but a real-ass LBC not a half-ass LBC), then mosey to the next bench for two, then to the third bench for three, etc. to the eleventh bench for eleven–for a total of 66.  After some water, mosey back to the Great Lawn for

    Circle of Mary:

    • Dying Cockroaches: 20xIC
    • Flutter Kicks: 20xIC
    • Real Freddy Mercuries (or is it Mercurys?): 20xIC
    • Hello Dollys (or is it Dollies): 20xIC
    • Putins: 20xIC
    • Rosalitas: 20xIC
    • Box Cutters: 20xIC

    It was getting late and Triple Shift was moseying like the Q, so no time for Dr W.  Sorry, I promise it for my next Q.  Mosey back to the flag for COT.  Tclaps for two FNGs.  It’s not us old farts who keep F3 going, it’s the steady flow of FNGs who keep it fresh and inviting.  I followed the logic for how we named Colonial: he lives in River Ridge, or it is Harahan?  [Sorry, YHC doesn’t venture deep into Jefferson Parish.]  So of course the defunct Colonial County Club in the middle fit perfectly.  How we got to Phoebes was a little more circuitous: the FNG is a physical therapist, so someone suggested Phoebe from Friends, whereupon the FNG reminded that she is a massage therapist, whereupon the PAX then went down too many rabbit holes for YHC’s oxygen-deprived brain to follow for other names, so he opted for Phoebes.  [The AMA is conducting a study to correlate the lack of oxygen after a post with the gnarlier an F# name, but the results should be obvious: the less oxygen, the better the name.]

    Jingle Vader

  • Muggy Monday

    A guy messes up once, and he gets no sympathy.  I suppose it’s a good think to keep one accountable.  Thanks, Rudy.  So at exactly 5:30:00.00, YHC gave an excellently excellent disclaimer, and the PAX was off.

    First Circle of Pain:

    • SSHs 30xIC
    • Don Quixotes 20xIC
    • Hill Billies 30xIC
    • Peter Parkers 20xIC
    • Parker Peters 20xIC

    The PAX get Rox, as big or little as you’d like.  Then mosey to the track.

    Second Circle of Pain:

    Line up in an earth circle (TClaps to Babyface for reminding us that a line on earth is of course a circle) for some suicides.  Mosey with you rock about 25 yards and then 10 burpees and return to 20 merkins; then mosey 50 yards for 10 burpees and return for 20 merkins; then mosey 75 yards for 10 burpees and return for 20 merkins; and finish with 100 yards for 10 burpees and return for 20 merkins.

    Third Circle of Pain (in a PAX-centric and not Q-centric circle):

    • 20 overhead lifts
    • 20 curls
    • 20 row
    • 20 squats
    • 20 benchpresses

    Rinse and repeat with a cycle of 13, and then rinse and repeat again with a cycle of 7.  Mosey back to the rock pile.  Tclaps to Bogey for his well aimed splash of Rudy from a good 10 yards away.

    Circle of Mary (if six minutes of Mary can do wonders, imagine what 3 minutes of Mary can do!):

    • LBCs x50
    • Dying Cockroaches x25

    Mosey back to the virtual flag for a countoff, name-o-rama, lots of prayers, and praise for a glorious morning.  Shalom, namaste and pax vobiscum, Jingle Vader

  • 49 +1 =

    To celebrate becoming worthy of respect, YHC took the Q on his birthday.   After a questionable disclaimer we headed out.  The thang – 15 minutes out and back down Bayou St. John. returning to the track for speed work.    YHC had the pleasure of running alongside GRT IronHorse from Jacksonville Fla.  Some of the PAX were a bit tardy on the return so there was ample time for planking. Next on the agenda was speed work.   We did a total of 10 50 yard sprints across the football field with very little rest between the last 2 rounds.  Fairly gassed we returned to the shovel flag for 49 flutter kicks as YHC didn’t technically become worthy of respect until later in the day.   We closed with a count,  name-o-rama, intentions and a prayer.   YHC is thankful to have F3 and certainly a better man because of it.

  • 19 for 11

    Back from Canada after a weeklong hiatus, YHC was ready to get back in the saddle.  7 days is enough to enable one to forget just how oppressive August humidity can be in the south.  Feeling like a weakened northerner, unable to face the Southern Summer, YHC decided to dress the part – so for today (and today only), Union General Ambrose Burnside made an appearance at Rock City.

    As the gloom lifted – PAX appeared, crawling out of every nook and cranny at Pontiff playground.  First there were 5.  Then 8.  Then 11.  Uptowners made the long Trek.  The clock steadily ticked towards 5:29 and the PAX just kept appearing.  5:30 – and BAM, 19 PAX set off down the path.

    Warm Up

    Assume the position.  Plank position.

    • Peter Parker x25
    • Parker Peter x25
    • Mountain Climber x25
    • Plank Jack x25

    Recover.  Just kidding.  Back to Plank.

    • Shoulder Taps x25
    • Floyd Mayweather x25

    Recover.  For real.  Now go get a Rock.

    At this point, YHC owes Bogey an apology.  I heard grumbling about lack of guidance on rock size selection.  Who else would grumble, I thought?  So I blamed Bogey.  But alas, it wasn’t him.  The grumbler still remains anonymous.  Probably an uptowner.

    The Thang.  11s

    Mosey to the tree-lined field.  Line up in the middle, facing West.  We’ll do 11s.

    • Burpees on the West side (starting at 1, heading up to 10).
    • West to East run: stop at your Rock for 11 Shoulder Presses
    • Squat Jumps on the East side (starting at 10, heading down to 1).
    • East to West run: stop at your Rock for 11 Curls

    When finished, PAX joined the circle for LBC waiting on the 6.

    Hydrate.  Can’t emphasize this enough over the summer.  Stay hydrated.  Quick water break at the Gazebo.

    Change of Plans.  Right, the Gazebo.  I’d forgotten about that.  Since we were all there (except the few left by the rocks because they didn’t want water), we grabbed some bench.  (the other 4 brave souls began running over)

    • Right Leg SU x25
    • Irkins x20
    • Left Leg SU x25
    • Derkins x15.  And those last 2 were killer for the Q.

    Grab a spot on the wall for a rest.  People Chair.

    • 90 seconds.  Up and shake it out.
    • 60 seconds, with Air Press x15

    Mosey back to your rock.  Bring the rock back to the pile (pressing, curling, overhead carrying while moseying).  Then back to the flag.

    Wrap Up: Count-off.  19 PAX, a new rock City record!  Great to see all of the new faces out and about.  Keep EH’ing – bring F3 with you wherever you go!  Announcements of upcoming races and events – Next Gen Gala on August 24th.  Keep up the great work, Babyface!  Finish up with prayers.  All: remember Rev Sox’s father in your prayers.  Losing a lifelong friend and partner cannot be easy, Sky Q: please grant Mr. Rev Sox the strength and comfort to persevere and grow.

    Also – thank you all for the prayers and support you have offered me over the last weeks.  My sister has a diagnosis, and its really the best possible outcome: stage 2a Hodgkin’s Lymphoma, nothing below the diaphragm.  That all means her condition is very treatable, with a great prognosis.  Still a long road, and several chemo treatments yet to come.  But this is the best outcome we have been hoping and praying for since the initial diagnosis.  Thank you all again!

  • Hopping on the H8 Bandwagon with a H4

    “What doesn’t kill you makes you stronger” -Kelly Clarkson

    Lots of buzz going around lately about the semi-annual H8 coming up in October.  It’s always a tough workout as well as a good test of progress for the PAX.  It’s also a love-hate thing for YHC since it has put me through the wringer and almost killed me, each time getting closer to that 8 lap goal.  The run is palatable, as well as the bear crawl, but the merkins and burpees seem to be slow many of us down.  So, in order to fix this, YHC thought we’d knock out a scaled down version of the H8 as part of the Thursday workout at Okwata.  Here’s what went down:

    Conditions:  Warm, dark, and zero breeze…just how we like it

    The PAX:  Some usual Okwata crew plus King Kong making his way to the AO for the first time…t-claps

    The Disclaimer:  Not a professional…push yourself, don’t hurt yourself…try to give it your all for the next 45 min…

    The Warmup:  Mosey over to the usual warmup area only to find some loud people still partying/fighting so a detour over to the seawall area for SSHx20, HBx20, ACx20, WMx10, ISWx10, Plank Rollx10, Peter Parkerx20.  Then we lined up for a mosey along the seawall with a stop at each light pole for Squats x10 at each one, six poles total.  Probably not the best thing to do before the H4/H8 route but YHC wanted to make sure we broke a sweat first and the workout wasn’t a cakewalk.  Capped it off with LS Dips x25 at the planters.

    The H4:  Run the same lap/route as the H8 with bear crawls in the middle and merkins (instead of descending burp/merk) at the end…40 on 1st lap, 30 on 2nd, 20 on 3rd, 10 on 4th, 10 on 5th.  Goal was at least 4 laps in 20 minutes.  T-claps to Mahatma and Smooth for blasting off right out of the gate.  The PAX pushed hard and several guys finished 4+ laps.

    The Finale:  Enough time left for a mosey along the levee towards the House of Pain.  Group 1 stayed up top for LBC x40IC + Penguins x20IC (timer) while Group 2 ran down to the pull up bars for AMRAP Pullups followed by Hanging Knee-ups.  This was a long timer, maybe too long, but the PAX hung in there.  After a round for each group, time to head back to the flag.

    COT:  A few announcements and followed by a prayer.

    Here’s a few things we kicked around post-workout in regards to maximizing our individual performance at the upcoming H8:

    1.  Use the downhill runs to catch your breath and don’t try to race down.
    2.  The top of the levee has a few sharp surprises during the bearcrawl.  Appeared to be pieces of exposed plastic mesh.
    3.  Try to crank out the Merkins/Burpees in a fast manner.  YHC fell behind on this.
    4.  The fall and spring temps are more conducive to this workout than August.
    5.  Calling cadence and working in squats does not help boost your time.

    Thanks for the opportunity to lead.

    Tool

     

  • Blocks Under Your Tree

    Workout Log Sat – 8/3/2018

    18 men showed up well rested with normal Sat expectations for a good sweat….and the hint that gloves were recommended!

    Quick disclaimer – off for a mosey to our playground.

    Circle Up for WarmUp – keep is simple all in cadence x 16 4 count

    Michael Phelps

    SSH

    Quarter Lung L & R

    Mnt Climber

    Shoulder Taps

    Head to the parking lot: Tool was kind enough to load his sleigh with a “present” for each one of us: Full Cinder block weighing 28# and a 1/2 @ 18#.

    Return to the playground: Instruction for our Christmas Tree Workout given – as expected there was plenty of chirping but Q was able to get the idea across – A Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge: Start with exercise#1, then repeat #1 and add #2, then repeat #1, #2 and add #3 then repeat  1, 2, 3,  and add #4……repeating and adding until you get through that last exercise.

    ALL to be completed while carrying, lifting or moving block present.

    #1-run approx 100 yards – NOTE because this was to be repeated Q instructed PAX to simply run the entire playground there and back and then start #2.  From that point #1 would only be have the playground there and back.

    #2- 10 one arm crossover push ups – up and over block (5 ea arm)

    #3-15 complex V-ups (with block in hand lift to a left leg V up then Right leg V up then  both leg V up

    #4 – 10 box jumps (using the benches across the street) or 10 each leg step up

    #5 – 10 Block Jacks – Q did a very spastic 1st demo but recovered to ensure everyone got the right idea.

    #6 – 10 Over head Squat Press

    #7 – 12 Rock Burpees – complete a Burpee then grab your rock to finish of with an overhead jump press

    Those that finished early were encouraged to do another round of all, excluding #1 – PAX got a 1 minute active recovery as we broke up into teams of 2.

    Line up with partner –

    Event #1

    Pax 1 Farmer carried blocks out approx. 30 yards while Pax 2 did 3 Burpees then Bear Crawled out to retrieve blocks with a farmer carry back while Pax 1 did 3 burpees and Bear Crawled.  Once back each Pax with block over head ran to the opposite end of the playground (approx 100 yards).

    Event #2 (Pax 1 became 2 and 2 became 1)

    Pax 1 would Kong Block out (Kong is a lowland gorilla movement of reaching out with hands pressing on the ground to move both feet up to a parallel position with hands).  Then complete 3 Burpees and Kong Block back.  To create separation Pax 2 would 1st do 3 Burpees and follow Kong Blocking out – also returning in the same Kong Block movement.  Once both PAX had completed the 1st run now PAX 1 would farmer carry both blocks 5o yards out – while PAX 2 did 3 Burpees then Bear Crawled out to retrieve blocks.  PAX 1 drop blocks a the 50 yard mark completed 3 Burpees and Bear Crawled back.

    1 minute active recovery while circling up for some upper body and core work

    10 seconds rest in between each movement below:

    Block Curls x 20 4 count

    Bent Over Row x 30 4 count

    Over Head Press x 15 4 count

    Block Curls x 15 4 count

    B-O Row x 25 4 count

    Front Raises x 15 4 count

    On our 6:

    Right arm block balance with legs lifted in flutter kick position x 30 seconds

    Left arm block balance with legs lifted in flutter kick position x 30 seconds

    Block Press with flutter kick x 20 4 count

    LBC with rock x 20 4 count

    Recover – time to return our blocks F3 ruck style – 2 lines – blocks overhead Q to call for right to left transition back to over head. – After loading the blocks – Q recognized there was still 2 minutes of FUN time left – mosey with PAX over to the far side of the playground – quick suggestions that we could all carry the burden of someone of something on our shoulders as we gave our all in one last push of physical output – Sprint 100 yards across the field – I can honestly say that although there was some initial grumbling EACH PAX gave this effort 100% finishing strong – although all of us a distant 2nd to Disclaimer – who by the way runs a FREE sprint workout each Sat after our F3 group finishes.

    Back to the flag – Count Off

    Announcements

    Add on – F3 inspires leadership – each PAX encouraged to sign up to Q workouts – Challenged to commit to 1 per month.

    Intentions

    Prayer of Thanksgiving

    Q requested a 1-2-3: F3 breakoff – much appreciated.  Thank you for the opportunity to lead this Sat workout!

     

     

     

     

     

     

     

  • It’s Blimping Hot Out

    Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.

    We took the usual mosey just past the Rock Pile for our warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Merkins x 20 IC
    Windmills x 15 IC
    Arm Circles 10 Forward, 10 Backward IC
    Mountain Climbers x 20 IC

    To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
    5 Burpees
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock

    The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
    Rock shoulder press on one side, run over the hill, Rock squats on the other side.
    This sufficiently gassed YHC, so a little water break was in order.

    Then back to the tree line for return BLIMPS.
    5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock.

    Mosey to center field for some rock Mary.
    Flutter kicks holding rock high x 20 IC
    LBC’s with rock on chest (Medulla’s idea) x 20 IC
    American Hammer with rock x 20 IC

    We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.

    Thanks for allowing me to lead.

    Walleye