With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.
Burpees – 20 (count)
Lunges
LBCs
The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.
Burpees – 20 (count)
Low Slow Squats
American Hammers
Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.
Burpees – 15 (count)
Al Gores
Flutter kicks
The PAX went down to the benches via the stairwell where we did the following:
Incline Merkins – 20
Right and Left leg step ups – 15 each
The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!
Being inspired by Yankee’s gentle reminder to post our backblasts, I went looking through my phone notes hoping I had written everything down. Luckily I never delete anything and found my notes at the bottom of a grocery list.
We started with the circle. I forgot to write these numbers down so the circle reps might be a little off.
Secure Shells(A little IT humor) x 30
Windmill x 30
Peter Parkers x 30
Mountain Climbers x 30
Imperial Walkers x 30
Then we did an Indian run to the top of the mountain.
At the top of the mountain we partnered up and took turns running all the way down the stairs and then back up and doing the following:
Burpees x 50
Jump Lunges x 100
Real Freddy Merucrys x 200
Next we moved to the benches for some rapid fire dips and incline m’rcans. We started with 12 of each back to back with no break and the intent was to work our way down to 1 reducing by 1 each time. Turns out this is ridiculously hard so once we got to 8 we reduced by 2 each time.
Once done we stayed at the bench for some step-ups and then moseyed back to the flag for a little bit of mary.
After the mary we did name-o-rama and and honored Ron Jeremy by naming the FNG Hedgehog.
28 PAX ignored the threat of rain and made it out The Mothership this Sat. We lucked out with a “calm before the storm” as the the guys assmebled and prepared for takeoff. YHC wanted to mix things up with an old school City Park history tour as part of the workout, similar to a few beatbowns circa 2015. The night before had the forecast looking nasty, so the plan was to stay close to cover and hone in on a few of the iconic landmarks right there in the original part of the park. The 1300 acre park was established in 1854 and has lots of history, great architecture, nature, wildlife, and of course trees….home to one of the largest collection of live oaks in the world. Generations of New Orleans residents and visitors alike have enjoyed the park so it only seemed fitting to pay homage to a few things that make it a great place. As the clock struck 5:30 we discussed the plan for the day, followed by the disclaimer, then off to….
First stop, The Peristyle, built in 1907 to have outdoor dances and concerts for the “well heeled” New Orleanians….some chatter from Rudy about Jingle Vader being in that category. Using the year as the rep count, we started with Imperial Walkers x19 and Windmills x7.
Then an ugly mosey around The Casino Building with some doubt from the PAX before going up and over Popp Bandstand for Stop #2 on the nearby grass.
With 12 granite columns and topped with a bronze dome, Popp Bandstand was named for is benefactor, John F. Popp, and is a replica of the Temple of Love in Versailles. In 1916, Popp made a donation to the park to build the Popp Bandstand which was completed in 1917. The Spanish Mission Revival-style “Casino” building opened in 1913 as a place that sold refreshments. Because of that, the City Park legend says that the building originally was called a cantina, using the Spanish word for a place where food and drinks are served. In a 2008 Times-Picayune story, City Park Executive Director Beau Bassich said he believed the New Orleans dialect colloquialized the word into “casina.” However, 1913 newspaper articles do use the word “casino” to describe the new building, explaining it will be “the amusement center of the park,” though there is no mention of gambling.
Here we circled up using 1917 and 1913 to inspire the rep count for Peter Parkers x19, Low Slow Squats x17, Mountain Climbers x19 and Arm Circles x13.
Then we recaped the age of the park, 164 years, with a Plank Merkin circle where all PAX held a high plank while merkins were cranked out individually in a clockwise manner up to 164 total.
Then a mosey over the stone bridge towards City Park Ave for a meandering jog through the oldest grove of mature live oak tress the world. We made sure to recognize the two oldest ones by looping around McDonough Oak and then, after some doubt from the PAX about my navagation ability, made our way to the Ansmen Oak, both of which are approx 800 years old. Here we circled up for an 8 round burpee countdown, one round for each century…Burpees x8,x7,x6,x5,x4,x3,x2,…x8 for the crowdpleaser! More about City Park trees here: http://neworleanscitypark.com/in-the-park/trees-in-city-park
Then a mosey over the Ansmen Bridge, one of 9 built by the WPA, and back to The Peristyle where we lined up on one side for a partner circuit. This included 8 rounds of PAX #1 performing the specified exercise across the Peristyle and back (timer) while PAX #2 stayed put with a stationary exercise.
1)Inchworm & Wall Sit
2) Bearcrawl fwd/bwd & Balls to the Wall
3) Duck Walk & Declined Plank
4) Crab Walk fwd/bwd & Wall Sit
5) Lunge Walk & LBC
6) Kong & Balls to the Wall
7) Fiddler Crab & Flutter Kicks
8) Lateral Lunge & Wall Sit
Next up, we couldn’t leave out the adjacent Great Lawn that has hosted countless hours of F3 beatdowns. Built in 2010, the Goldring/Woldenberg Great Lawn is enjoyed by many and has seen a slew of picnics, concerts, yoga classes, and side straddle hops over the past 8 years. So we moseyed a quick loop to the Great Lawn and back to the nearby benches for a partner circuit of: PAX #1 Dips x20 OYO while PAX#2 runs to GL for Merkins x10 and back. Rinse and repeat for 3 rounds total follwed by a “victory lap” around the GL topped off with planking to wait for the six.
Still some time left for a few more history lessons so over to the rear of The Peristyle to gaze upon the banks of Bayou Metairie. Although it is now a landlocked lagoon, Bayou Metairie was originally a natural waterway spanning from Bayou St. John to the swampy area near what is now Old Metairie, essentially following the path of current day Metairie Rd. Once used by the Native Americans and early settlers, the banks of the bayou gradually formed the Metairie Ridge which provided high ground for ground transportation and later development of homes.
Since we didn’t have a year to use for rep count, we shifted our focus to 1946, the year of the first City Park Big Bass Rodeo, which is the oldest freshwater fishing rodeo in the country. At this point YHC had to alter the planned exercises and went with the first thing that came to mind, burpees, which really seemed to excite the PAX and peanut gallery, given the initial silence of disbelief followed by some grumbling and the “we already did enough burpees” comments. So PAX#1 knocked out Burpees x19 while PAX #2 held a wall sit on the ledge along Bayou Metairie, which had an awkward slope not conducive to said exercise. Then partner plank slaps, aka patty cake, holding a high plank and alternating hand slaps up to 46.
Nearing the end of our hour, we had just enough time remaining to circle up under The Persistyle for some themed Mary. YHC breifly talked about the various projects completed by the WPA (Works Progress Administration) in the 1930’s throughout City Park, including Tad Gormley Stadium, nine concrete bridges, a golf course, several art deco conrete benches, and Roosevelt Mall. In 1937, President Franklin Roosevelt came in town for the dedication ceremony. Pics below and more info at: http://neworleanscitypark.com/in-the-park/works-progress-administration-in-new-orleans-city-park
In this undated archival photo, President Roosevelt chats with New Orleanian Paul Alfred Montreuil, 7, at the dedication of the Franklin Delano Roosevelt Mall in City Park. Also pictured: Marcel G. Montreuil, park superintendent; George Grundmann, chairman of the dedication committee and vice president of the park board; and James H. Crutcher, administrator of the WPA in Louisiana.
Our WPA and FDR themed Mary consisted of:
W – Weezey Jeffersons x10IC
P – Pickle Pounders x15IC
A – American Hammer x20IC
F – Flutter Kicks x20IC
D – Dying Cockroach x15IC
R – name??? exotic exercise led by Triple Shift x25IC
Moseyed back to the flag with some rain for added bonus. Capped things off with a COT and announcements. T-claps to War Eagle for stepping up to lead the prayer. He’s a pro at that stuff and much more eloquent in that field than YHC.
NMM – Thanks to the PAX for bearing with my non-professional tour guide ability and abbreviated history tidbits throughout the morning. As always, the peanut gallery led by Rudy and others kept it entertaining. T-claps to Mahatma and others for the occasional motivational cheers and USMC grunts to keep the PAX in high gear. Several guys asked for links (http://neworleanscitypark.com/in-the-park) to some of the City Park history in so I included several in this backblast, which may be one of the longest in F3 history….sorry for the long read, if you made it this far. My wife asked if I was writing a book.
What a beautiful, cool, crisp day for football. Or at least to celebrate football. So 18 men gathered in the gloom at Pontiff Park in a celebration of Notre Dame’s undefeated season, Rockne style. OK, so maybe 1 man was celebrating Notre Dame’s perfect season, but that man was the Q (YHC) so he forced his opinions on everybody else. I know Rudy was with me in spirit. A quick disclaimer and off we go.
The Warm-Up:
SSH x 20 IC
Peter Parkers x 20 IC
Hill Billies x 20 IC
Plank Jacks x 20 IC
Arm Circles IC, 10 Forward, 10 Backwards
Windmills x 10 IC
Mountain Climbers x 20 IC
Grad a rock and head to the track.
The 12:
Notre Dame finished the 2018 season undefeated at 12-0. Our last undefeated season was 2012. Notre Dame was the only college football team to beat 12 FBS schools this season. And if we win 2 more games, we will win our 12th national championship. The Pax could hardly contain their excitement. Da Parrish and Bogey marveled at Notre Dame’s gauntlet of a schedule. Rev Sox and Hand-Granada were speechless. War Eagle knew it was coming, and did not show because he could not bear it. Hawg removed his shoes in homage. Mahatma was so inspired, he almost removed his Clemson orange t-shirt (but he didn’t…)
12 reps of each rock exercise to celebrate the 12 victories this year. 3 rounds to celebrate the #3 ranking.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Rock shoulder press x 12 IC
Rock curls x 12 IC
Rock rows x 12 IC
Rock squats x 12 IC
Rock chest press x 12 IC
One lap around the track, sprint the straight aways, jog the curves.
Circle up for some Mary
LBC x 20 IC
Penguins x 20 IC
Flutter kicks x 20 IC
Dying cockroach x 20 IC
Hello Dolly x 20 IC
American Hammer x 20 IC
Finally, rock lunges with a twist x 10 IC.
The we returned our beloved rocks, and moseyed back to the flag.
High plank for 30 sec, left arm plank for 30 sec, right arm plank for 30 sec.
Left leg cross-over Merkins x 10, Right leg cross-over Merkins x 10.
Hamstring stretches for a cool down, and a strong finish.
Count off, name-o-rama, announcements, intentions, and a prayer. Hawg thoughtfully offered a prayer for Notre Dame to beat Clemson (at least I think that’s what he meant…)
Thanks for letting me lead. Here’s to a great season. Go Irish!
Walleye
Today marks year 3 of YHC’s F3 addiction. Thanks to the brotherhood which has welcomed me, challenged me, improved me. Its been a great ride, and one I look forward to for many more years. I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.
So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this. Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show. No, it was not “Shorty”. It was a true and faithful brother of a slightly different height.
In hindsight, I have no idea how I survived that workout. As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”. But it hooked me, and set me on a path.
So here we are – November 19th, 2018. Anniversary #3. What did I do for the anniversary? Uh, the same thing I did on November 23rd, 2015. Same as I did on November 21st, 2016. Same as I did on November 20th, 2017… I’ve never been called “creative”.
Mosey to the Rock Pile! Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started
Warm Up
SSH x5. Then grab a rock. Some muttering about how the warmup was as hard as Notre Dame’s schedule. I will remember that comment, Rev-Sox. But we’ve got to get busy.
The Thang
The thang that hooked me. The Lieutenant Dan. Yes, Bogey – WITH A ROCK. At the end of the tree line, start Lunging and Squatting until you get to the fence. x2. x4. x6. Must. Keep. Going. That’s a loooong way to that fence. When you get there, no rest for the weary! Grab a People’s Chair on the fence while we wait on the 6. Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.
Once everyone gathered at the fence, it was time to give the legs a breather. What better way to rest the legs than with The Jack Webb. Yes, Amnesty – WITH A ROCK. Merkins (one arm on the rock), Rock Presses. 1x/2x. 2x/4x. Up to 8x/16x. Hand Grenada 20 count, please!
Circle up for some Mary. One group of 4 PAX scoot over to the playground. Everone get in a solid 10 Pull Ups, with spotting if needed. Then hurry back. Rest of the PAX are doing Mary.
Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry. 31. 32. 33. 34……
Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
Leg Raises for PAX group 3
Flutter Kicks for PAX group 4
Time to start moseying back. And by Moseying back, I meant The Lieutenant Dan. Yup, go the other way down the field. Same as the first time. Only Al Gore at the end. Thanks, Kuch, for explaining the Al Gore to Momma and Dem. “You see, you’re hugging a tree. A tree hugger. Get it? Get it?” As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock). Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy. Good choice!
Next up – another Hawg special from my second week: the Bloom Where You Are Planted. Grab your rock. The goal is to NOT PUT IT DOWN.
Shoulder Press, Curl, Row, Squat, Bench Press x12
Repeat x10
Repeat x8
Time to return. But Mambi wanted more – so one more Shoulder Press x6, just for you. Now return the rocks and head back to the flag.
Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.
Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust. Thank you all for what you’ve given me. And thanks for the opportunity to lead again.
After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!
26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain! After a quick disclaimer we moseyed towards the campus. As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students! Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!
Warm Up – all 4 count
SSH x 26
Grass Grabbers x 15
Parker Peters x 15
Shoulder Taps x 15
Push Ups x 10
Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –
Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA
100 alternating merkins
200 jump squats
300 shoulder presses
PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.
Then
Groups 4&2 and 1&3 lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.
Dilemma QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?
We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.
Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC
Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.
NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!
All said we were only about 5 minutes over – SOLID work!
COT – Name O Rama – Announcements – Intentions
Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!
God Bless – It’s a privilege to have the opportunity to lead!
Another beautiful (albeit slightly chilly) day on board the Mothership at City Park. Attendance stood at 16 total, with 13 existing members and 3 FNGs.
The following members were in attendance: Two Yutes, Triple Shift, Pie Gow, Rudy, Gabrielle, Mahatma Ice, Willie, King Kong, Jingle Vader, Abacus, Tool, Justice, Catfish, Front Line (FNG), Ya Mama ‘nem (FNG), Centerfold (FNG)
Today’s activites started with a mosey out to the grass next to the Museum for…
Side Straddle Hop
Arm Circles (Forward)
Arm Circles (Backward)
Peter Parkers
Catalina Wine Mixers
Parker Peters
Windmills
From here we moseyed to the fountain for a Dora featuring…
100 box jumps, 200 dips, and 300 mountain climbers, while partners did the bunny hop up the museum steps.
This was followed by two laps of Indian run around the main drag in front of the museum.
From here we moved to the trees in the adjacent grassy area. Here we did two series of bear crawls, duck walk, lunges, and burpee broad jumps, each for a distance of two trees and followed by 5 burpees between exercises.
From here we moseyed back to the great lawn for Jack Webb up to 13, and then finished the workout with some Dying Cockraoches, Box Cutters, and Penguin Toe Touches.
Thanks to everyone for coming out and participating! Should be a great start to a gorgeous weekend!
The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.
SSH IC x 31 (because that’s what we do)
Grass Grabbers IC x 10 (there was much mumblechatter)
Abe Vigodas IC x 10
Plank-o-rama
Peter Parkers IC x 20
Mountain Climbers IC x 20
Parker Peter IC x 20
Asked King Kong his number. He responded with 24
Merkins IC x 12 (4-count total of 24)
The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
Mosey to the Mountain.
Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
Mosey back down the mountain, stopping at level 6 for:
Monkey Humpers IC x 20
Mosey to level 5 for:
Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
Continue the mosey to the bottom.
Move to the benches.
RL Powerups IC x 10
LL Powerups IC x 10
Dips IC x 15
Mosey back to Loyola Lawn
Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
Flutter Kicks IC x 20
Times Up, mosey back to flag
COT
Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.
NMM
We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
Coffeteria at PJ’s was great as always.
No gloom this beautiful morning as PAX and 2.0s gathered at the Brees family playground.
Circle up for a an overview of F3 and warmup.
SSH x 20 IC
Then we had 2.0s demonstrate proper “flossing” technique, to which we added cadence. Tclaps to Peppa and Gabrielle for exemplary flossing.
Flossing, 4 count cadence x20.
Forward arm circles IC x 10, reverse arm circles IC x 10
Windmills IC x 10.
THANG 1
Mosey to the playground. Split into 2 groups.
First group, PAX Peter Parker until all 2.0s ride the zipline. 2nd group does 10 pullups. Then flapjack.
THANG 2
PAX carry a 2.0 on their back across the park to a tree. All 2.0s climb or are lifted into the tree. Photo Op.
PAX carry 2.0 to benches at the fountain. All PAX and 2.0s do 20 dips IC.
Mosey to the track. Alternate run/jog to the gazebo.
At the Gazebo, PAX and 2.0s do right leg step ups 10 IC, then left leg 10 IC.
PAX carry 2.0s to the second gazebo. Incline merks. 10 IC. Then 10 more IC.
Mosey back to the playground. for ….
THANG 3 -the Caterpillar.
PAX shoulder to shoulder in high plank. 2.0s army crawl down the “tunnel.” Last PAX runs to the front of the tunnel and 2.0s keep crawling. The caterpillar moves forward.
Finally, we circled up for F2&3. Count, and Name-o-rama. Some PAX picked their 2.0s names, since their wives probably did the picking the first time around. Some 2.0s emphatically picked their own names.
We wrapped with circle and prayer, then regrouped at the Coffee and Beignet spot for well deserved powdered sugar goodness.
YHC has been posting at Rock City on Mondays, but YHC never forgets where his very first AO, Uptown. YHC received a text the night before from Reluctant Yankee reminding YHC has the Q. Few minutes before the Q, YHC had to scope out the AO because some yoga masters have been working out by the Band Stand where YHC wants part of the workout to be. At 5:15 a.m., no yoga masters in sight, but when we got there with our warm-ups at 5:31 am., they were there. YHC had to modify part of the beatdown. 26 PAX managed to meet up on a cool, dry Monday morning. At 5:30, YHC gave his standard disclaimer and off the PAX.
Warm-ups
Moseyed to the band stand and did the following in cadence:
SSHs x 20
Imperial Walkers x 20
Windmills x 15
The Thang
Starting off at the first light post at the Oak Alley in front of the Band Stand, each Pax had to do the following:
Round 1 – 5 burpees, then moseyed to the 3rd light post and did 50 scissor kicks, moseyed to the 5th light post and did 50 squats, moseyed right before the track with 5 more burpees, then run a lap from the track to the parking lot then back towards the shelter by the Band Stand. Stopped by the shelter and did 50 dips.
Round 2 – rinse and repeat but shaved off the reps with 4 burpees, 40 scissor kicks, 40 squats, 4 burpees, 40 dips.
Round 3 – rinse and repeat but shaved off another set of reps with 3 burpees, 30 scissor kicks, 30 squats, 3 burpees, 30 dips.
Round 4 – rinse and repeat with 2 burpees, 20 scissor kicks, …..
Round 5 – rinse and repeat with 1 burpee, 10 ….
Each lap is approximately 0.25 mile. In total, the PAX toughed out 30 burpees, 150 scissor kicks, 150 squats, 150 dips, and approximately 1.25 miles run.
T-claps to 86, Jadaveon, Mariah, and El Wire for setting the pace and finished the 5 rounds in approximately 20 minutes. The rest of the Pax finished at a much faster time than YHC had anticipated and averaged about 5 minutes per round. Strong work by everyone.
Round of Mary
Pax circled up in front of the band stand. With the help of the Pax…..
Medulla – Dying Cockroach x 15 IC
Angie’s List – LBCs x 15 IC
Bartman – SLOOOOOW American Hammers x 15 IC
Reluctant Yankee – Low Country Crab x 15 IC
Sandbar – Mission Impossible Plank
El Wire – Leg Raises x 15
Mariah – SLOOOOOOW Flutter Kicks x 15 IC
More Thang
After the Round of Mary, YHC noticed the yoga masters left the band stand. And because the Pax finished the rounds so quickly, YHC did one more round starting at the back of the band stand. (this is what YHC wanted to do from the very beginning). The Pax finished the day with 20 box jumps, climbed over the stage, moseyed to the first light post at the Oak Alley with 2 burpees, moseyed to the 3rd light post with 20 scissor kicks, moseyed to the 5th light post with 20 squats, moseyed right before the track with 2 burpees, ran the lap like before and stopped at the shelter with 20 dips. Waited for the Six and did 15 x IC right leg step up, then 15 x IC left leg step up. Finally, moseyed back to the flag at 6:15 a.m.
COT
Count-O-Rama 26PAX, Name-O-Rama, announcements, intentions. Our thoughts and prayers for I Love You Man’s niece, Brown Bag’s 7 weeks old baby, Hawgcycle’s mother and family, and all the victims in Panama City. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG
