F3 New Orleans

Tag: War Eagle

  • Competing in the only race that matters

    “Without change something sleeps inside us, and seldom awakens.” – Frank Herbert

    Saturday the Mothership and the Muscleship competed. A workout was drawn up, and the groups pushed themselves and their teammates to finish. It was like any other day. All paid the same price, and all got the same result: sleep, sweat, comfort were offered in return for change, improvement, fulfillment. This workout was different, but exactly the same; all competed, and all reaped the rewards.

    In this era of participation trophies and certificates of completion, it may sound trite to say there were no losers. You might even shake your head reading that sentence. In any competition, someone must win, and someone must lose.

    Everyday we compete against the forces that would detract from who and what we are: complacency, laziness, disengagement. Everyday, we take a step toward winning that battle when we rise early and trade in our warm comfortable bed for a chance to change, be better, seek fulfillment. Everyday is another step in winning the only race that matters. Everyday we take that step, we’ve taken a step toward victory.

    For one year now, minus some time on the shelf here and there, I’ve been taking that step. It starts off small enough – show up for some kind of workout out on a Saturday morning and be absolutely destroyed by Disclaimer. That’s how it started for me at least. It felt like the only thing I did right that day, one year ago, was show up. It definitely did not feel like a victory. But urged on by others, I showed up for a few more. And then a few more. And all of a sudden, I was showing up all the time. And things got a little clearer. And the fight became a bit easier. And I began to feel like I was winning it.

    And I’m not the only one. I watch you all improve daily. You inspire me. I watched Angie’s List crank out 25 pull-ups without stopping Saturday. While an accomplishment on its own, that’s not the crazy part. By his own admission, he could not do 1 when he started F3. How’s that for change?

    On Saturday I watched guys do extra to help those around them, not to win a competition. I watched slower guys move faster and faster guys push harder to help the slower guys. At any given workout, I’m the slow guy, the fast guy, or sometimes both at the same workout. But I’m not racing Douille (who I believe was first to finish in our group) or Catfish or Screwtop or any of the other guys who probably ran a faster mile than I could have while fresh. I’m racing against complacency, laziness, and comfort. We all are, and it’s the only race that matters. On Saturday, that battle was won by all.

    Thanks for a great year of helping me fight that battle daily. – Kuch

  • Focus and Embrace the Suck on the Mountain

    YHC saw an opening to take the Q at WPM and jumped on it. Arriving early enough to welcome the Pax, the disclaimer was given, then mosey away from the Mountain so a U-turn could be made to the open grass in front of Tulane for the warmup.

    First count off, which always throws the men of WPM for a loop, especially when they have to remember the number. 34 men were ready to get sweaty.

    SSH IC x 31
    Imperial Walkers IC x 15
    Grass Grabbers IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey toward the Mountain. Stop for a 20 yard Bear Crawl and Catalina Wine Mixers IC x 10.

    Mosey to the Mountain and partner up for a little “Catch Me if You Can” up the Mountain. Pax 1 runs backwards up the Mountain while Pax 2 completes 3 Burpees and runs to catch Pax 1. Flapjack all the way to the top. Once on top, do shoulder taps waiting for the six.

    Time to test the Focus of the Pax. Circle up for Fracsac Focus Fun! Asked a Pax for their number, which was maybe 19? The rules are simple, the Pax completes a total of 19 SSH’s IC. However, only 10 are counted out loud. For the final 9, all Pax must stop on time counting internally only. Counting out loud beyond 10 incurs a penalty. Not stopping at 19 incurs a penalty. The Q is the perfect count, aka “my cadence is pure.”

    Round 1 – The Pax incurred a 10 Burpee penalty

    Embrace the Suck
    7 – SSH
    7- Merkins
    7 – jumpsquats
    Continue over and over for 3 minutes, yelling out rounds completed.
    1 minute rest
    Rinse and Repeat for 3 minutes, trying to improve upon total rounds completed.

    Try the Fracsac Focus Fun again. Ask for a number, maybe 23? SSH IC x 15 followed by the other 8 in silence. While calling out instructions, YHC looks over at some commotion and finds Mahatma penalizing 2 Pax for not knowing what the number of SSH’s to do would be! With the Pax on high alert, this one was for sure going to be a success!

    Spoiler Alert – Fail! YHC announces the penalty will be at the base of the Mountain. Take the stairs down and complete Shoulder Taps while waiting for the six. Mosey to the grassy area by the benches for redemption!

    10 SSH’s IC x 10 followed by 3 in silence. Oh Pax of WPM…how you must love burpees! With another failure in hand, time was running out. Mosey to the Touchdown Jesus grass for the 10 penalty Burpees OYO. Mosey back to the flag.

    COT
    Count off, name-o-rama, announcements, intentions, closed with a prayer.

    NMM

    We had 2 FNG’s today, welcome Bubble Wrap and Butter! Keep posting! YHC enjoys WPM and always has a good time as Q. There was mumblechatter about how the Burpees were coming regardless of how well the Focus went. With multiple failures, one will never know….

    Coffeteria at PJ’s was excellent as always. F3 has made me a better person, and I thank all my F3 brothers for continuing to guide and support me. Thank you for allowing me to be a part of this and for posting with me!

    SYITG

  • Stomp #200 – Legends of the Stomp

    “What makes you successful? The number one thing is consistency and performance at whatever you choose to do” – Nick Saban

    “Habits matter more than goals. There is a compounding effect of habits in the long run.” – Shane Parrish

    The Stomp was started 4 years ago as a means of training for the Spartan Race. The original 610 Stomp route was down Marconi to either Harrison or Filmore, all the way to Wisner, and then back to the park, stopping every 6 minutes for 10 burpees. It was not necessarily intended to be a consistent weekly workout, but people kept showing up for it and Q’ing it. The same people, in fact. If you look at the BB from Stomp #100, you’ll see a whole lot of familiar faces. https://www.f3nola.com/2017/07/18/610-stomp-99-let-the-celebration-begin/

    It seems crazy on a day like today, 25 strong, that this workout might once have been abandoned, so it seemed only fitting to thank those that shepherded it through the leaner times. Plus, they emailed me. Several times. You got this, right Kuch? You do know it’s the 200th Stomp? Yes, Yes, I know, this is the third email I have received. Right right, just checking. Evidently there was a bit of concern that YHC would neglect his duties as one of the site Q’s.

    So a plan was hatched to honor those that carried The Stomp when no one else was showing up for it and to keep the pax together in groups so that we could push each other and also enjoy a bit of F2.

    Fast Group Legend: Smooth: Smooth is the fastest guy at the Stomp each week, and if we did not let him lead the fast group, he would just run away from it anyway. Every week, while we all run in small groups, Smooth pushes himself to go hard, solo, and rack up more miles than anyone else. In fact, we’re never quite sure where he actually goes, but I’ve heard rumors about him making it to the river and having a cup of coffee before getting back to the flag at the same time as everyone else. T-claps to everyone who ran with him today, and especially Screw Top, who even appeared to keep up.

    Medium Group Legend: Tool: Tool is the reason we run the route we do today. Having run both routes, this one is far superior and involves far fewer speeding vehicles in the pitch black of the tree canopy of Marconi. So thanks to Tool for that, and for his consistency in posting for and leading The Stomp over the past 4 years.

    More Casual Pace Legends: Hawg and Rudy: Again, look back at the list of PAX posting, and you will see both of these guys at the top. Neither ever shies away from leading a workout, whether it’s because Shorty signed up for it, or because they volunteered. Both guys could eat a tub of ice cream and then outrun me, but since they are doing their sub 130bpm runs right now, they were perfect for leading the 10-minute milers. Two of the most consistent posters and leaders F3 Nola has.

    Each group did its own workout led by its Legend. I know Tool had our group doing burpees at every bridge, and Smooth had his group doing merkins at the turn (and still maintaining right around an 8-minute/mile pace). I need a report from the Hawg/Rudy group.

    COT, Name-o-rama, and War Eagle did the honors on the prayer. Hope everyone enjoyed the celebration. – Kuch

  • Attack the Mountain

    It was a humid June morning when I arrived at the flag on Friday. After some stretching & some talking, the clock hit 5:30am, and it was time to commence the beatdown. We did a brief jog down the street and then we circled up once we got back to Loyola

    Warm Up:

    • Side straddle hops – 15 in cadence
    • Mountain Climbers – 15 in cadence
    • Grass Grabbers – 15 in cadence
    • Imperial squat walkers – 15 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we headed to the mountain & partnered up. Then we proceeded to do the following: Partner 1 runs to the wall & back, while Partner 2 planks & waits. When partner 1 returns, Partner 2 then runs to the wall & back, while Partner 1 planks & waits. Once Partner 2 returns, then both partners run up to the wall together & wait for the rest of the PAX to do the same. Once all the PAX arrived at the wall, I would then call out an exercise for the PAX to do on their own. Once completed, we would repeat the same sequence again & again until we reached the top of the mountain. The exercises that each partner did while waiting for the other partner to complete the run to the wall & back are:

    • Center hand plank
    • Side hand plank on right side
    • Side hand plank on left side
    • Feet 6 inches off the ground
    • Feet 12 inches off the ground
    • Feet 18 inches off the ground
    • Break (no exercise on this round while waiting for the partner to finish the back & forth run)
    • Stationary squat (tree hugger) without using the wall
    • Stationary squat with your back against the wall

    The exercises that the PAX did together when we collectively reached each wall are:

    • Seal Jacks – 20
    • Slow Squats – 20
    • Floyd Mayweathers – 40
    • Burpees – 10
    • Partner Push Ups – 15
    • Rocky Balboas – 40
    • Windmills – 15
    • Plank Jacks – 20 (2 is 1)
    • Jump Overs (one partner planks, while the other partner jumps over him) – 10

    Once we made it to the top of the mountain, we touched the last wall with our partners & then went down the steps to the bottom of the mountain. Once at the bottom, we mosey’d back to the flag for the count-off & name-o-rama. We had an FNG with us this day, and after some deliberation it was determined that he would be named Isobar. After Isobar’s name was solidified, we did the intentions & then closed with the prayer. Thanks for letting me lead, fellas; I enjoyed attacking the mountain with y’all!

  • 1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s

    Warm Up

    Started with lunges… knee low to ground and hands stretching up over head, gentle backwards run and cossacks

    The Thang

    Run out of parking lot and go right to running path

    1. Stop at .2 mile mark(across from Shelter #5) for another stretch… hands to ground, feet flat, walk hands out and do a Merkin. Slowly walk hands back to feet. There was some debate as to whether this stretches hamstrings, back or both depending on your age and flexibility ;-)… then Slow “Deconstructed” Big Boy Sit Ups 4 count x 19
    2. Continue on path to Dog Park (.4 mile mark) circling back for the six before “Deconstructed” Dips 4 count x 19
    3. Continue on path to playground (.6 mile mark) circling back for the six before Slow “Deconstructed” Merkins 4 count with hand releases at bottom x 19
    4. Continue down path to exercise area along W Napolean (1.0 Mile Mark) circling back for the six before
    • Scapular Pull ups with full arm extension AMRAP
    • Burpees AMRAP
    • Pull ups with full arm ur extension x 10 as timer
    • Squats low n hold as long as possible

    5. Continue top Shelter #8 on Right (1.2 mile mark) circling back for the six before Shoulder Taps x 19

    6. Continue to Fountain (1.5 mile mark) for Box Jumps or Step Ups x AMRAP before the clock would strike 6:13 and we would then …


    7. Continue to Flag (1.7 mile mark)

    COT

    We went through countoff, namearama and announcements:

    1. Read Yankee’s e-mail
    2. This Friday 12 noon at Galliano’s if you want to help plan F2 Picnic for Aug 3rd
    3. Next Thursday FIA/F3 Joint beatdown and F2. @Gatsby says he will reach out to Wrong Iron owner to pursue discounts
    4. Gnarley Nutria July 17th
    5. Summer Race Series July 24th
    6. @Gatsby put in a plug for F3 NOLA Swim and says he wants to target July 6th after MotherShip/MuscleShip and Coffeeteria (Save the date)
    7. Aug 3rd F3 F2 Picnic!!!!
    8. We then lifted up intentions for those dealing with cancer, illness, loss, and death. We also gave thanks for Gratitude.
    9. Thank you Sky Q for F3. Please help me have eyes to see the best in people; a heart to forgive the worst in people; a mind to forget the bad; and a soul to never lose faith in You!

    Thank you

    Thanks to Triple Shift for EH’ing me in March 2018. Thanks to Rev Sox for assigning me this Q. Thanks to each of you for helping me in my journey to get fit by 60!

  • Brick-a-palooza

    Brick /brik/

    Dictionary.com defines it as a small rectangular block typically made of fired or sun-dried clay, used in building.

    YHC defines it as a small rectangular block to be used in workouts to accentuate the PAX experience

    YHC loaded up the trunk of the car with 40 bricks. Thinking “Well, what if we have more PAX?”, he ran back to the shed and grabbed just a few more. At 06:15, 5 PAX were enjoying some light banter (welcome Lemon, from Birmingham!). No problem, plenty of bricks. 06:20 – a few more stragglers (an El Guapo sighting!). 06:25 – the Lakeview clown car arrives. Now we’re up to 16 PAX. YHC starting to get a bit nervous, but we should be ok.

    But then the sight that is actually quite entertaining to behold… The long stream of headlights of the late-arriving PAX. ROAR (that must be Heisenberg in his tricked-out coupe). Whoosh (there is Triple Shift arriving hot in his tricked-out cycling gear). 06:30 and we have 25 PAX ready to go. Oh well, we will have to modify…

    PAX instructed to go grab a pair bricks from the trunk. Some will be left empty handed, as YHC only had enough for 22. We will make do.

    The Warmup

    Circle up on the Great Lawn. Drop your bricks. Mahatma kindly brings his two bricks to YHC, and joins Hawgcycle brickless in the circle.

    • Windmills – Slllloooooowwwww cadence x10
    • SSH x25.
    • YHC delivers his 2 bricks to the otherwise brickless Organ Grinder. You’re welcome.
    • Brick Arm Circles 10x each direction
    • Peter Parker x20

    The Thang – Part 1

    Partner Up for Dora 1-2-3 (to be modified to Dora 1-1.5-2 to be modified to Dora 1-1.5-as-many-as-you-can-in-the-interest-of-time).

    PAX 1 sprint back and forth across the lawn (with bricks). PAX 2 exercises (with bricks). Flapjack. Continue. Groups with only 1 set of Bricks – make do. Modify.

    • 100 Brick X-Fit Merkins.
    • 200 (became 150) Brick Dying Cockroaches
    • 300 (became 200 became whatever, just keep doing them) Brick Goblet Squats.

    To much chirping from PAX named Gabriel*e, YHC kept adjusting the goal with an eye on the clock. At 06:50 – need to move on to the next workout station. But hydrate first!

    The Thang – Part 2

    Mosey to the baseball field by the refinery for Burpee Brick Shuttle Run (BBSR, and yes – it’s in the Exicon.) Medulla didn’t like being in the sun, so we modified and moved to the shade. YHC is always thinking about the well being of the PAX.

    Partner up again, then split up: PAX 1 on the 1st-base-line-extended. PAX 2 on the imaginary line about 25 yards away. All the bricks stay on the PAX 1 side.

    • PAX 1 planks and waits. And waits. Just keep planking and waiting.
    • PAX 2 does the work: sprint to the other side, get a brick, return and deposit said brick, sprint to get another brick, return and deposit said brick. Then 10x burpees.

    Then PAX 2 hollers to PAX 1, and assumes the Plank and Wait position. PAX 1 then begins the same drill.

    Repeat 3 or 4 times (YHC keeping an eye on the clock. We gots more things to do….)

    The Thang – Part 3

    Refinery. YHC had a carefully organized 6 station set that balanced core/arm/leg. But with now 26 PAX (picking up another disciple of Jesus Juice along the way), groups of 3 made 9 PAX. Deposit all the bricks by the tree. Angie needed to be reminded forcefully, then pointed to the large tree just to his left.

    Oh, but first lets run that nice family with their cute baby and dog out of the refinery. Sure, we could share. If you want to be surrounded by chirping, sweaty, smelly guys. Like Catfish.

    So the 9 stations were far less organized, and not nearly as well staggered. Shrug. Please contact YHC for a refund of your workout fee if you are less than pleased with the workout.

    Burpees x10 (timer), Merkins, Snake Jump/Box Jump, Pull Ups, Big Boy Sit Ups, Dips, Hanging Knee Lifts, 8 Count Body Builder, Floyd Mayweather (with bricks) and Merkins.

    Made it through 1 cycle before the clock beckoned. Mosey back to the Great Lawn.

    The Thang – Closing Time

    YHC said “Mosey to the Peristyle”. Hawgcycle said “But Zoomba is there”. So YHC had to try and audible, and was as unclear and confused as he usually is. The PAX (led by Screw Top, who appears to have left some bricks behind in the interest of promoting his own speed) reached the Great Lawn to discover that the Peristyle was, in fact, available. So YHC re-audibled (un-audibled?) and off to the Peristyle. King Kong seemed to think (incorrectly) that this entitled him to free coffee. Whatever.

    Plank for the 6. Then 2 rounds of Wonder Bra: Assume People Chair against a pillar. Then in cadence (with bricks): Up/Down/Out/In. x20, shake the legs out. Then x15.

    Close up with some Mary (LBC and Penguins). Mosey back to the flag and return the bricks to the trunk.

    (And much to YHC’s surprise, PAX did a fantastic job of carefully arranging said bricks in their containers. Thank you!)

    Closing

    Count-off (26!), Name-o-rama. Naming of the FNG (“Tinker” due to his interesting in tinkering with cars. YHC was not at his best for naming, so will not object if said FNG is subjected to a re-naming at his next appearance).

    Lots of announcements, pay attention to your mail.

    Several intentions, ask all of us to keep the intentions of your fellow PAX present in your own prayer time. Thank you Medulla for specifically calling out blessings for all fathers in our midst. Close with our prayer. Then off to Cafe Navarre for some great F2.

    Thank you all for tolerating, and allowing me to be your Q.

  • 17 – A Shoutout to War Eagle

    Why is 17 a shoutout to War Eagle? Because that’s as high as most people from Alabama can count… Okay, had to get one Bama joke out there. It’s actually the amount of National Championships their football team claims (infinite asterisks by that number of course). But still, on a day when our boy was dealing with some issues far more serious than anything even related to football rooting interests, it seemed appropriate to let him know we were thinking of him.

    Of course, this plan would have been better executed had Ya Mom’n Dem and I shown up on time. Employing perhaps the most tortured logistics one could imagine, YHC and YMnD first made a wrong turn, then after retrieving 2 cinder blocks from the pile by the field, made a lap around the park instead of just backing up to the baby foundry. So a 2-minute job took 10 and we pulled up as the PAX were running toward the track. Luckily Frac got the warmup started and we were able to jump right in.

    • SSHx31
    • IWx17
    • Peter Parkerx17
    • Parker Peterx17
    • Arm Circlesx17 (10 forward, 7 backward)

    Workout

    When YHC volunteered the clown car to take this one, he made it clear that either one of them should take it, or it was going to be a tabata and jump ropes day. And so it was. 8 stations

    • jumping rope
    • curl and press cinder blocks
    • sweat angels
    • pull-ups
    • dips
    • Angle grinders
    • burpees
    • Jump Squats ( real ones, 180 degree turn, drop down as you land and back up)

    Tunes:

    • Round 1: Calm Like a Bomb (Rage Against the Machine)
    • Round 2: Stronger (Kanye)
    • Round 3: Welcome to the Jungle
    • Round 4: This is how we do it (where I’m From) (Big Tymers)
    • Round 5: Born to Run (Bruce Springsteen)

    Little help from Tool on selecting tracks, and I tried to offer options for the #respects and the #hates.

    Quick Mosey to the Neutral Ground for Choose your Own Adventure Mary. Everyone led an exercise. The point, possibly corny, was that when we work together, we can all take a little of the load off someone’s shoulders and offer a bit of help to those who need it. War Eagle has much bigger concerns than worrying about who is taking his Q, so we’ll all share the load a little. That’s kinda what we do here at F3.

    COT, Prayers for Jonathan Serigne, War Eaglet, War Eagle’s family, and everyone else dealing with health issues. Reminder to appreciate our health and reach out to those who are less lucky. I’m lucky to be a part of this group. – Kuch

  • F3: It’s more than a workout

    YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone fills in the gap. Likewise, YHC has never seen a Q go unfilled when a PAX member asks someone to step up. F3: It’s more than a workout.

    On this morning, YHC had prepared a game plan never seen at Rock City. After taking the long way to Pontiff do to a train stuck on the track, YHC ran up at exactly 5:30 yelling the disclaimer. The PAX left the flag and took a left turn heading south. Mumblechatter of YHC trying to be like Mahatma was heard from the back, but that would not distract from the beatdown ahead.

    The PAX circled up near the swings for the warm-up:

    SSH X 20

    Peter Parker X 20

    Imperial Walkers X 20

    Concrete Grabbers X 15

    Arm Circles X 10 forwards X 10 backwards

    THE THANG

    The PAX divided up into 3 groups of 3 for circuit work using the swing set, cover, and playground.

    The first circuit included Pull-ups, Irkins, and Underdogs.

    Pull-Ups X 15, 10, 5

    Irkins X 25, 15, 5

    Underdogs X 25, 15, 5

    The second circuit included Derkins, Alternating Leg Step-Ups or Box Jumps, and Dips.

    Each exercise X 25, 15, 5

    THE THANG II

    This would not be Rock City without a some rock work. Indian Run to the rocks. Pick a rock and circle up for a circuit including Curls, Rows, and Shoulder Presses X 25, 15, 5 each.

    Drop the rocks and head back to the flag for Mary.

    LBC X 20

    Dying Cockroaches X 20

    Time-Up

    At this point, YHC grabbed my cellphone to write down the names. When YHC looked there was six missed calls from my M. My 2.0 had a fever seizure and was being transported via ambulance to the hospital. YHC left before the COT.

    When YHC posted the news on Mumblechatter my M and I were overwhelmed by the response. Prayers, personal messages, and private texts have been sent all day including a personal visit from Bones while we were in the ER. Today my m learned and YHC was reminded that F3 is more than just a workout.

    F3 is friends, family, accountability, and a brotherhood rolled into one. We demand excellence and strive for every member to obtain it. We don’t shoot the wounded. We pick up the fallen brother, and we always have each other backs. We are F3 NOLA! We are F3 NATION!

    Thank you for allowing me to be a part of this great group and thank you for letting me lead.

  • 11’s at Popeyes

    YHC was excited for his second  Q at Popeyes and had a decided to use the vast opportunities that the parks has to offer for some 11’s.  Quick disclaimer was given and we moseyed a bit for the warm up.

    Warm-Up

    SSHs x 25

    Seal Jacks x 20

    Grass Grabbers x 20

    Plank Jacks x 20

    Arm Circles x 10 forward and x 10 backwards

    Smurf Jacks x20

    Wind Mills x 10

    The Thang

    Two rounds of 11’s kicked things off using the cement wall around the lagoon.

    Round 1

    10 right leg step ups at one end run across the green space and 1 LBC on the other side. Run back to the start for 9 right leg set ups over to the other side for 2 LBC’s.  8 right leg step us/3 LBC’s and so on.

    Round 2

    10 left leg step ups at one end run across the green space and 1 dip on the other side. Run back to the start for 9 left leg set ups over to the other side for 2 dips.  8 left leg step us/3 LBC’s and so on.

    Still have some time for so more fun and YHC called out an Indian Run with no real destination in sight and the PAX naturally had some fun with no set destination. Finally we made it to the exercise equipment for two rounds of 5 pull ups as the timer with merkins and squats the exercises until the timer completed his 5 pull ups.  Thanks to Hawg for calling our various merkin and squats so not to do the same repetition twice.

    Time is running low so back to the flag for a 20 Russian Twists to close things out.

    COT

    Count O Rama, Name O Rama, announcements and intentions.  War Eagle and Kenna Brah closed out with a prayer and some reflection.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.

  • Mediocrity loves comfort

    On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.

    We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included

    – SSH X 15 IC
    – Hill Billies X 15 IC
    – Self Love X 10 IC

    The Thang:

    Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.

    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Bus Driver X 15 IC
    – Flutter Kicks X 15 IC
    – Decline Merkins X 15 IC
    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Kuch and Tool assisted with some exercises I forgot the name of
    – Decline Merkins X 15 IC
    – Bus Driver X 15 IC
    – others that I can not remember

    Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.

    Next Up:
    Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.

    We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.

    –