Apparently today was YHC’s Maniversary; so to celebrate I have written a lymrick:
I posted in the gloom today for a ruck.
I chose this ’cause I knew running would suck
In total there were 9 runners
1 walker, and 3 ruckers
We are all thankful for F3 getting us unstuck
To hit my minimum requirement of two Qs a month, I had to get one in quick before January ended so I signed up for the Sunday Renaissance. With the New Year resolutions passing for many on quitting day (Jan 19th), the men of F3 NOLA yielded themselves to YHC and I didn’t want to disappoint. Time to bring out the sandbags and kettlebells for a revival of pumping iron (sand).
YHC arrived with a few minutes before 6:30 am and a crowd was present. Along with that crowd came the subsequent mumblechatter. In fact, it was in rare form as the pax was trying their best to distract me from my mission to help these men accelerate. Enough of the chirping and I called out Burpees in cadence up to 10 and things settled down. We performed Imperial Walkers, Low Slow Squats, Open the Gate, Close the Gate, Arm Circles (forward and backward) and closed out with 10 burpees in cadence.
THE THANG
We would perform 5 burpees, 10 body rows (flat part of hand rails), 15 Kettlebell swings, and 20 squats then run around NOMA x 5.
After that round of exercises, we went to the fountain for one legged glute bridges x 10 IC each leg and then Bulgarian Split Squats x 5 IC each leg
With time running short, we went to the back of NOMA and did three Sunday Mornings.
COT
Countoff, Namerama, and intentions. Prayers for MacGyver’s health, Cheese Steak’s son in law and son. Thank you for the opportunity to lead!
Pax split into tag teams of 4 and competed to bear crawl pushing two 5 gallon water jugs around the perimeter of the great lawn. Did 100 big bois. Pax choice of exercises with rocks. 6 mins of jump rope.
It’s been 32 days since I turned 55 on December 24th, 2022 and I had the Q for Mothership. With a crazy 27 degrees and super windy, I was humbled to have Rudy, Fracsac, Heisenberg, Catfish and Hokie come out to my workout. I don’t remember my entire workout because it happened 32 days ago, but I do remember going by the Botanical Garden entrance to get out the wind to warm up and then headed to the front of NOMA where I did some sort of routine that involved elevating everyone’s heart rate with body rows, burpees, lunges, merkins, and other exercises. After that, everything gets fuzzy but laughter and mumblechatter were plentiful and in rare form. Thank you for making my Double Nickel Q one to remember….or not.
I finally completed my 8 block (An F3 goal setting tool to increase your health, relationships, faith, and leadership) and I committed to Qing at least twice a month so with only 2 weeks left in January, I had to get on it so I signed up for Okwata. Here is the link if you want more info on the 8 Block.
With the weather a cold 48 degrees and 15 mph wind, it was brisk to say the least and I was hoping no one would show up so I could go back home. Alas, that didn’t happen which I am thankful that JV, Fracsac, and Cheese Steak showed up to hold me accountable.
We headed to the House of Pain with a 50 lb. sandbag and a 35 lb. kettlebell while doing our best to keep our feet dry. Start off with the Warmorama. 20 SSH, 10 Tempo LLS, 10 Tempo Merkins, 10 Self Love, 10 Open the Gate and 10 Close the Gate all done IC. Now that we are all warm, we proceed to the main event.
10 – 2 minute rounds which consist of 3 pull ups, 5 burpees, 7 squats (with or without the weights) and 9 glute bridges.
Proceeded by
4 – 2 minute rounds of 5 burpees, 10 froggers, and 10 Bulgarian Split Squats (each leg)
Busted out another 40 burpees at the end to get an even 100 for MABA!
COT – Prayers of gratitude for F3 and the health we have to make a positive difference in this broken world. Being weak, sickly and in poor health is not a good condition to be in if you desire to help others.
The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention!
Mosey to light posts for a Vagabond reverse Route 66. Start with 11 burpees and work down to 1.
Mosey back to the fountain for stations with a 53# kettlebell sandbag, a 60# sandbag (sweetness) and Triple Shifts wee 40# sandbag. A jump rope and a frisbee made their way in too.
EMOM to get out last burpees to hit 100.
A few minutes left so to the side of the museum for Sunday Mornings.
COT
100% attended Coffeteria.
SYITG
YHC warned the PAX that it was going to be a soggy shoe day. The overnight rain came through as expected, and sure enough – the grounds of Okwata were as soggy as I hoped. Much to my surprise, the Lakeview PAX made a strong showing. Perhaps rumors of the collective fear of water are overstated. 530, time to start with our disclaimer (and one last reminder to expect wet shoes) and mosey to get started.
Warmup: after about a 15 yard mosey, warm up with Open the Gate (PAX were quite insistent on Close the Gate as well, which they earned after a 5 burpee “just be quiet” penalty). Some Grass Grabbers, Abe Vigodas, SSH and Imperial Walkers to get the blood moving.
Thing 1: Across the soggy grounds to the Levee. Quadrophelia. Does an Okwata workout really count if you don’t do Quadrophelia? Discuss amongs yourselves.
Thing 2: Mosey 10 yards along the top of the levee. From the way-back-machine, found reference to a Triple Nickel. Lets do it. 5 exercises. Each exercise is 3 sets of 5 reps. Start at the top of the levee – down one side for 1 set, back to the top for 2nd set, down the other side for 3rd set, back to the top to plank and wait. Sit Ups – PAX grumbling that more than their shoes were getting wet. Hand Release Merkins – yup, lets get the front side wet and dirty too. Jump Squats, Dr Ws and wrap up with Carolina Dry Docks.
Thing 3: 4 groups at the House of Pain. Bear Crawl up the levee, 3 burpees, bear crawl back down (timer). Pull Ups, Sit Ups, Hand Release Merkins. Got through 2 cycles. If there was any remaining doubt about shoes – the 6 inch puddle under the pull up bars solved that problem.
Thing 4: Across the street to the planters for a few rounds of RLSU, LLSU, Dips, Box Jumps
COT: Cracklin’, we’ve got your back through prayer and action. QSource on Language, which gave YHC a chance to talk about one of my NY Resolutions: to better watch my own language – not only remove cursing, but also enhance the quality of my language. Speak intentionally, reflect not only the person I am but the person I hope to be.
Thanks for the chance to lead – and trust me, the shoes should be dry by Okwata next week.
13 Pax showed up, with 7 headed to stretch and 6 taking advantage of the track. Regardless of sprinting, walking or stretching, showing up is what is important!
Ethanol and Napoleon from Birmingham joined YHC and Mayhem for sprint ladders, RevSox and Tenderloin walked, and the rest of the Pax stretched with Scantron.
COT
SYITG
Warm-up IC IW x20, Abe Vigoda 15, Grass Grabbers x 15, SSH x 31, Arm Circles x 20, 8-Count Body Builders x 10
The Thangs:
Alternating Lunge Walks/Bear Crawls with five burpees at each of the ten cones for 100 yards
Mosey to locked fence and back to endzone for . . . . .
Death by Burpees – With one-minute rounds we started with one burpee, and added a burpee with each successive minute. The first 5 minutes were almost a waste of time. Minutes 6-10 were a little more exciting as the time available for rest continued to decline. I ran out of time at round 12. I am not sure if anyone made it past round 14. Rudy insisted we complete round 15. Rudy has developed an affinity for burpees.
Back across the field to use up the remaining 10 or so minutes.
LBC, Flutter Kicks, LBT’s, Low Slow Squats, Monkey Humpers, Wife Pleasers, American Hammers and 10 more burpees.
TClaps to Triple Shift for doing much of the above with a sandbag.
I executed approximately 160 burpees bringing my 2023 burpee total to 1400
[Overcast, Cool, 66 Degrees]
5:15 – YHC arrived early to survey the landscape.
5:17 – YHC realized that the park has not been providing light. A 6:57 sunrise would not allow us to throw a black football.
5:19 – Reminded that YHC is on IR and cannot do burpees
5:20 – Still bringing the SUCK
5:27 – “I hear a train a comin’”
5:29 – Disclaimer
5:30 – LET’S GO!
WARM-O-RAMA (middle of the football field)
Abe Vigoda’s X 10
Grassgrabbers X 10
SSH X 31
Hillbillies X 15
Peter Parkers X 10
Arm Circles X 10 (Forward & Reverse)
THE THANG (baseball field near the gym)
*9 trees*
ROUND 1
1 Bonnie Blair, 1 Squat
2 Bonnie Blair, 2 Squat
3 Bonnie Blair, 3 Squat… to 9
Round 2
1 Honest Merkin, 2 Air Press
2 Honest Merkin, 4 Air Press
3 Honest Merkin, 6 Air Press…to 9
Round 3
Rinse & Repeat: Bonnie Blair round
As YHC gave this instruction, a mumble in gloom was heard using language that would make a prisoner blush. It’s ok, Boo Boo was punished accordingly.
ROUND 4
9 – 8 Count Body Builders
8 – 8 Count Body Builders
7 – 8 Count Body Builders…to 1
Mary back at the football field
COT
Prayers for our city
