Christmas Music in background
Warmup
Plank pull through relay coupon drill
Fountain
20 derkins
20 right leg step ups
20 dips
20 left leg step ups
20 plank walk ups
20 incline wife pleasers
20 decline shoulder taps
20 irkins
20 single leg squats
20 decline step ups / walks
Plus…
Pax Christmas wish exercise choice
Eight counts, big bois, with 1 pax rifle carrying around fountain
Jump rope
Sunday mornings
“It’s Hanukkah…Bitches,” was YHC mantra as I arrived with a whole five minutes to spare before giving the disclaimer. KnOTs headed their way while the real men headed to midfield.
The festival of Hanukkah celebrates the triumph of light over darkness and spirituality over materiality as well as the miracle of the much smaller group of Jewish soldiers taking back the temple from the occupying Greeks, who then were able to keep the lantern burning for eight days with only one day’s worth of consecrated oil.
Warmaorama included the requisite Rapper’s Delight and all the usual movements; considerable mumblechatter ensued, mainly from Fracsac, but YHC was unfazed by it—mainly bc I couldn’t hear Frac over the sweet musings of The Sugarhill Gang.
Morning call: pax hold incline plank along the play area border while 2 pax call out each of their five pull ups which the pax then merkin and return to plank while the next two head to pull up bars.
Adam Sandler’s Hanukkah song came on just in time for the above which allowed YHC to segue into trivia during the mosey to the rock pile which of course included burpees: 3 for a wrong answer and one for the correct answer; we amassed 11 burpees during this segment. Fracsac called for a skip in the waning minute of a four minute song: 5 more burpees for everyone.
8 Crazy Nights con roca (except abs): AMRAP 8 reps (nights)/9 exercises(candles of the menorah), 10 minutes.
OH press
Squats
Big boys
Curls
Lunges
American Hammers
Tricep press
Calf raises
Manmakers
Everyone made it to/through two rounds before time ran out. 3 10-counts before we returned rocks and moseyed back to mid-field.
The Uptowner “dreidel” otherwise known as the decadie of pain. Roll both die and all pax perform the two exercises/rep counts rolled consecutively and then another pax goes until the timer beckons us back to the flag. During this segment Frac called for another skip which cost everyone five burpees. This pleased the pax, especially Hand Grenada.
Merkins/Mountain Climbers
American Hammers/Mountain Climbers
Merkins/Tricep dips
Bonnie Blair/something else
Something/Something else
O2 deprivation is a thing…
COT; thanks men. Reach out the MIAs
With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.
Warmups consisted of:
SSH
Imperial Walkers
Arm circles
Grass grabbers
Abe Vigoda’s
Peter Parkers
Parker Peters
Mosey to the Pavillion
5 Burpee Jumpups – Vagabond said this was a first!!
19 right leg and left leg step ups. Christmas is 19 days away so why not
Dips
Decline Presses
Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.
Mosey to playground
With Partner running the steps to the top of the pressbox
50 monkey humpers
100 burpees
150 jump squats
200 lunges
250 crunches
Finish with some Mary
COT. Wedding Planner finished with a prayer lifting up the men of F3.
After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.
12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama
The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense
After being reintroduced to correct procedures, we continued
The next exercise will be
Arm Circles
Starting Position
Move
In cadence
Exercise
We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain
1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks
1 burpee
1… 5 cross over merkins
1, 5… 10 triceps
1, 5, 10…15 shoulder press
1, 5,10,15 …20 curls
1, 5, 10, 15, 20… 25 rows
1, 5, 10, 15, 20, 25… 30 lunges
1, 5, 10, 15, 20, 25, 30… 35 chest press
Then back down, 30, 25, 20, 15, 10, 5, 1
30, 25, 20, 15, 10, 5, 1
25, 20, 15, 10, 5, 1
20, 15, 10, 5, 1
15, 10, 5, 1
10, 5, 1
5, 1
1
As normal for YHC in an effort to leave no man behind, we started with a pre-beatdown count off with a count of 8. So each of the groups went off, runners went to the outside track, while knotters and Ruckers went backwards on the track.
Noticing that the gates were locked, Ruckers ended up retracing our steps and even saw a mummy along the way. Discussion was had about positive language and how much progress we have made during our time in F3.
Returning to the shovel flag with just enough time to spare, I notice that the area is more filled. Doing countorama and nameorama we ended up with 10. Proving that showing up late is better than not showing up.
That being said, Thursday beatdown might need to move the start time for the later boys.
If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.
I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
Diamonds – Thrusters/Squats
Hearts – No Cheat Merkins/Bench
Clubs – Patti Cake Big Boi Sit-ups
Spades – Body Row/Upright Row
Joker – Farmer Carry/Run around NOMA
A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
J’s – 10 of suit and then Duck Walk to one side where the slate ends.
For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.
We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.
Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.
But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
Abraham Lincoln
November 19, 1863
8 PAX started Wednesday in the cool damp gloom. Even after a shellacking of his beloved Ole Miss, Hand Grenada was casting aspersions upon the Irish even as we got started. Yelling about schedule strength on the week Ole Miss is playing UL Monroe? The man has no shame.
Mosey to the rock pile for some slow cadence stretches to get loosened up. Then grab a rock and head to the field.
Thang 1: Given a choice between the Suck and Mystery Door #1, Vagabond chooses the Suck. 4 minutes of “7 Overhead, 7 Curls, 7 Rows”. Rinse and repeat as many times as you can calling out each time you complete a set. Mayhem must have had a tiny rock as he was knocking out sets with alarming frequency.
Thang 2: BLIMPS. Put the rocks aside. 4 Cones lined up at 20 yard intervals. Each exercise will be repeated 4 times, once at each cone. 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Penguins, 30 Squats. It was rightly pointed out that YHC was unlikely to be able to complete 80 Merkins. And sure enough, I was last to complete that round. Mr. Rogers flew through all of them. Note to self: Make the workout harder for him.
Thang 3: Given a choice between Partner and Mystery Door #2, Bogey chose Partner. So P1 will run to the far cone and back as the timer. P2 will be lifting the rock. Cycle through Overhead, Curl and Row.
That’s it, out of time. Return the rocks and head back to the yard.
Finish up with COT, remembering especially some friends and family struggling through illnesses.
At 5:29, jokes were made about YHC’s shirt since it was part of my Halloween Costume, but now it is just a part of my rotation. After the jesting, YCH lead the count off since Triple Shift was already there thus we figured more coming wasn’t as likely.
Starting at 5:30 Knotters walked away backwards, stretchers walked away backwards, and the runners ran away forward sine they apparently still haven’t received the memo.
That being said, YHC mentioned on Monday that his hips were tight, so he directed Stretching with that in mind. We started out with Pool Boy (THE New Orleans Resident) and at some point he was traded for Kennah-Brah from the runners. YHC won’t say who received the better end of that deal, but all the locals know.
At 6:12 with YHC watching my watch, wanting to get back to the proverbial shovel flag, Bolt decided to get creative by creating a stretch. We had just done the Pidgeon Stretch; so he decided to do a Double Pidgeon. It ended up being one of his better creations. Maybe Kennah-Brah was rubbing off on him.
With a little over a minute to go, we make our way across the field and notice all the runners sitting doing a butterfly stretch. Apparently, they forget to run for 45 minutes without Pai Gow, or maybe we should rename Tuesday to Wally Stretch.
That being said, we all start walking towards the flag and notice a tall, lanky, skinner runner coming in hot. It wasn’t until he was on top of us, that we realized that Scantron was coming in HOT! Jokes were made about him not running backwards, but it was good to see him push himself.
COT consisted of Count-Off, with more that we started with, Name-O-Rama, and Announcements and Intentions. YHC then read from Matthew (9:20-22) galvanizing the PAX to discern what we have been suffering with for too long, and to take that to Our Father in Heaven. Even though he knows all, just like an earthly father wants, he desires his children, us, to share it with him.
BLIMPS: Everyone does exercise while the timer runs stair circle coupon rifle carry
Jump rope to 300 reps with partner while pax planks
Bear crawl face off
Pax Choice
Sunday Mornings
