Happy New Year’s Pax! It’s humbling for YHC to be Q’ing the first Birdcage of 2022. Here’s to 2022 being better than 2021 (it’s gotta be right?). So, with a disclaimer and a quick run-down of our 5 core principles and motto for our FNG we are off!
Moseyed to the Soccer Field for Warm-Up
• Imperial Walkers IC X15
• Toe Taps IC X15
• Self Love IC X15
• Peter Parker’s IC X10
• Parker Peter’s IC X10
Mosey to Audubon statue and partner up for B.O.M.B.S all below counts are cumulative. PAX one runs around median while PAX two completes exercises. Flapjack till reps are complete.
• 50 Burpees
• 100 OH Press in People’s Chair
• 150 Merkins
• 175 Big Boy Sit-Ups
• 200 Squats
Next, mosey to track for a little Route 66:
• Inch Worm to Body Bag Builders starting at 1 Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 running man for a total of 66 reps.
Ran out of time, so called it with most PAX somewhere between 10 and 11th running man.
Moseyed to flag for Count off, Name-o-rama (one FNG, DEB as his last name is Walmsley and Domincan is on Walmsley and he went to a lot of Debutante balls in the past), announcements, intentions and prayer.
Thank you for letting me lead!
Tag: Whopper
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No Cancel Q! – from Sea Man
Dropping temperatures buoyed our spirits as sixteen men of steel, 2 without sleeves posted in the first New Year’s freeze. All eager to show their metal, so much so Tinkles tried to steal my Q! Using some derogatory words, that I was feeble, gimpish, and have chronic halitosis, all of which is true, I would not be deterred!
Off they went running like gazelles and me like Quasimodo.
Quick warm up of IW, SSH, Arm Circles forward….and Reverse, into the plank position we pounced for 60 seconds of plank, 10 Mericans, 10 Peter Parkers, 10 Parker Peters, 10 more Mericans, and an additional 60 seconds of plank.
A quick mosey to the shelter where we AMRAP through counts of 22-
Left Leg Step Up
Right Leg Step Up
Left Leg Bulgarian SPLL
Right Leg Bulgarian SPLL
Dips
DeclinesAfter each set we would lunge walk to Oak Alley and back!
After completed a lap around the Alley, back for some Marry – LBCs, Box Cutters, Doctor W, Penguins
Another lap around the Alley and some more Mericans and some more dips followed by the Alley.
Last set was Merican Jacks, 4 plank jacks for every merican, sort of a Jack Web, followed by a call out marry, ending in pickle pounders of love!
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Afternoon Delight – 12-29-2021 – from Almonaster
Last Afternoon Delight of 2021, let’s end it with 21’s for 21!
PAX:
– Gator Roll
– Coast Rat
– Blowout
– Douillie
– 2nd Line (from down range)
– Whopper
– AlmonasterWarmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Balance on 1 foot for 10 seconds – Each Foot
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 ICThe Thang:
Line by the Statue. One exercise for 21 reps, then mosey to the Stop Sign for a 2nd exercise for 21 reps. back and forth, continue for 21 exercises.
Burpees – 21 IC
LBC’s – 21 IC
Squats – 21 IC
LBT’s – 21
Rocky Balboa’s – 21 IC
Hello Dolly’s – 21 IC
Curb Dips – 21 IC
Flutter Kicks – 21 IC
Merkins – 21 IC
Scissor Kicks – 21 IC
Right Leg Step-ups – 21 IC
Curb Incline Merkins – 21 IC
Left Leg Step-ups – 21 IC
Box Cutters – 21 IC
Bobby Hurley’s – 21 IC
Curb Decline Merkins – 21 IC
Right Leg Lunges – 21 IC
Right Arm Punch Through Planks – 21 IC
Left Leg Lunges – 21 IC
Left Arm Punch Through Planks – 21 IC
Douille’s (Russian Twists) – 21 ICBack to Flag
Birthdays
Anniversaries
Announcements
Intentions
PrayerThanks for the opportunity to Lead
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‘21 Skinny Final – from Tinkles
12 Pax needed a good sweat after a glutinous Christmas weekend. No place like the Skinny to start the week off and balance out the ongoing holiday fun. It was good to see a crew that was ready to work!
Warm up: Mosey to grass zoo lot for warm up of SSH, Grass grabbers, Imperial Walkers, Peter Parker, Mountain Climbers, Parker Peters.
Mosey to the levee for some hill work. Run towards the Corps building with going up and down the levee between each light pole.
Mosey over to Carver Playground. Pax thinks this is a first. It’s good to get out in the neighborhood a bit. Suicides on the basketball court followed by some Mary and merkin ring of fire. 4-corner BLIMPs on the field. Good work.
Mosey back to the park and the pull-up station. Four stations of work in rotation.
Mosey back to the flag for count off, namorama, and COT. Great seeing everyone and thanks for the chance to lead!
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MISTLETOE, part deux (F3 traditional arr. By Sandbar, at a Caroling Pace) – from Sandbar
Pax were forewarned that by the end of the beatdown, they would be the jolliest bunch of a-holes this side of the nut house.
Mosey down St. Charles and back to Loyola. Warmups in front of the crèche. SSH, grassgrabbers, windmills. PAX divided into 4 groups, each had to select a carol they knew and could lead bc F3 is about leadership!
Group 1 led the first mosey to the mountain with “We wish you a Merry Christmas.” Group 1 ran out of verses before we reached the mountain.
At the mountain, PAX reformed for a Native American Run, and Group 2 led dashing through the garage while caroling with “Jingle Bells.” Running while singing is HARD.
At level 5 we stopped for the 6 and did 15x Parker Peters, Mountain Climbers, and Peter Parkers IC. PAX reformed into a wassailing group and Group 3 led “All I want for Christmas is my 2 front teeth,” in honor of Bieber’s crash on Oak St. on Tuesday. It lasted for about 50 yards.
On the top deck, PAX paired off for flapjack M-I-S-T-L-E-T-O-E. One pax did the exercise, while the other went down the stairs on level and ran back up.
Merkins
Imperial Walkers
Squats
Twists (LBTs)
Louisville Lip
Toe Taps (Penguins)
Elf on the Shelf
One leg calf raises
El BCsAfter MISTLETOE, Group 4 led the caroling into the stairwell, with the 12 Yats of Christmas. YHC and other transplants only knew the traditional lyrics, but neither effort improved the other.
Back the flag for COT.
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MISTLETOE #1, with coupons – from Sandbar
Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.
Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).
M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.
Merkins,
Imperial Walkers
Squats
Twists – LBTs
Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
Elf of the Shelf
T- -can’t remember the T?!
One Armed Pickle Pounders
El BCsPax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.
Back to the flag for COT.
20 PAX. -
MISTLETOE #1, with coupons – from Sandbar
Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.
Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).
M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.
Merkins,
Imperial Walkers
Squats
Twists – LBTs
Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
Elf of the Shelf
T- -can’t remember the T?!
One Armed Pickle Pounders
El BCsPax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.
Back to the flag for COT.
20 PAX. -
Leave Some Men Behind (And then find them) – from Tinkles
It was a nice morning for workout. The park still looks like a firewood farm in many of our usual locations. Good excuse to stick the track for some running. A lighter but spirited crew brought their A-game today.
Warm-up: Arm circles (forwards and back), Grass Grabbers
First Thing: 1.8 mile Indian run around the park. 2 modifying pax finished along with the main group. 2 additional pax were still modifying.
Next Thing: Ring of fire merkins x 2. Still missing two guys.
Next Next Thing: Mosey to lot in front of the zoo for some 4-corners BLIMPS. Pretty sure they will catch up with us soon.
Next Next Next Thing: Head to the parking lot for some Mary. The girls workout is going full blast and who is that over there doing their own Mary… the missing pax! Great instincts to seek out friendly foe! Rewards with Russian Twists, LBCs, Penguins, Dying Cockroaches.
Last Thing: One more four corner BLIMPS modified to take us back to the flag.
Extra Credit: planks with mission impossible.
COT: count off, namorama, and intentions. T-claps to our lost friend Pauly D who is town for a brief stopover and came out to the gloom. Welcome back friend! Have a great week.
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Saints / Packers Beatdown Commemoration – from Landing Strip
In honor of the thing of beauty that was yesterday’s Saints “home opener” vs. the Packers, the PAX performed a game-themed workout with high efficiency. The cadence of each exercise was tied to a key stat.
Warmup
First we moseyed to the front of Tulane’s campus and did SSHs (50 – O/U) and burpees (3 – spread (to GB)).Tha Thing
We then moseyed to the base of the Loyola Rec Plex garage where we Cleveland Guardian-ran to the top. Finding our usual stairwells filled with HVAC tubing, we ran up and down a spacious, brick-paved and fully air conditioned stairwell after performing each one of the following exercises:
-LBCs (171 – rushing yards (modified to 100))
-Merkins (22 – first downs)
-Dying roaches (60 – total plays)
-Burpees (3 – turnovers)We then moseyed to the base of WPM and again Guardian-ran to the top. From there, we did more exercises and up-downs, this time in smelly, cramped, un-air conditioned stairs:
-Shoulder taps (39 – total rushes)
-J-Los (34 – time of possession)
-8 count body builders (2 – INTs)
-Burpees (2 – sacks)We then moseyed back to the flag for a final set of 20 low country crabs, in honor of starting QB Jameis WInston’s feast on a W yesterday!
WHO DAT
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Sweaty Bells: Equatorial Edition – from Bolt
24 days had passed since my trek to the Equator disrupted consistent F3 workouts and the Fartsack follies began, so for my third workout I granted Kong’s request to Q. Arriving at a timely 6:29:43, Satchmo and I moseyed to the PAX eager for a timely start, as I called out the disclaimer. Joining the circle and fumbling with the promised audio we began with suuuper-slow Abe Vigodas followed by bat wings, SSH, and shoulder taps.
From our home base at the statue we carried our bells to the equatorial region formerly known as little oak alley.
PAX were stoked to do 11s between the hemispheres starting with goblet squats at the Southern Hemisphere light poles and merkins at the Northern Hemisphere light poles. Moving south to north was accomplished like a sea lion (bear crawl) and moving north to south as a Galapagos crab (walk) for some extra misery as the music played, both taunting us and inspiring us; I did promise “minimal=zero” running.
YHC was pleased to see everyone living out Darwin’s theory: adapting to overcome.
Mosey back to our local naturalist, JJ Audubon’s statue to circle up and finish with Mary as diverse as Galapagos flora and fauna: each PAX pick their favorite core exercise and AMRAP for 2:15, nonstop. COT; thanks for letting me lead and breaking the fartsack follies.
