YHC is nothing if not not creative. After employing the pax at Popeyes a couple weeks back to transport coupons back to the flag, and noticing how little fun we all had doing it, the idea of a coupon run was born. Luckily, I overbought pavers a while back for a backyard project, and not wanting to do the walk of shame to return some pavers that each cost about 50 cents, we now have some “square running coupons”. They shall be referred to as the SRC’s henceforth, and they will always have been bought for the good of the F3 Nola pax, not my much smaller than expected backyard project.
Warmup
Mosey to the center of the intersection with some high knees and butt kicks
SSHx20
Arm circlesx20
Parker Peterx20
Hold for planking on each hand
Open the gate, close the gate
LSSx10
Station 1
An abbreviated H8 with the SRC’s. Grab 1 in each hand, run to the top of the levee, deposit them, bear crawl across, run down to the bottom, straight back up, bear crawl across, retrieve SRC’s, down to the bottom at Lakeshore Drive for 5 Manmakers w/ the coupons. X 4.
A few Pax completed 5 and even got in some Bernie Sanders while they waited for the slow guys, i.e., YHC to complete their 4th.
Station 2
Indian Run to the end of the levee on the concrete, where we got in a bit of Mary.
Crab Cakes x20
Absolution x10 (pretty sure I messed this one up again – going to need another demonstration the count, Triple Shift)
Mosey down the levee and back to the flag, led by our FNG, Chips. Chips was EH’d by Hokie Pokey, and he put in a hell of an effort for his first workout. I saw he posted the next day at The Uptowner as well, so if you have not met him yet, you’ll probably see him soon. He’s a great addition to F3 Nola.
We also bid farewell to Cowbell, who is going to the Northshore. Our loss, their gain. Cowbell is a quiet leader who pushes hard and helps those around him. Hopefully we’ll SYITG from time to time.
Thanks for having me. I see the next month is covered, but we have been having some difficulty filling Q’s for Okwata. This is the best time to sign up for Okwata, as the days get longer, and we get absolutely beautiful sunrises over the lake. Show up for an Okwata or two when you can, and then sign up to lead one. With so many options for exercises, it’s truly one of the great AO’s we have. – Kuch
It was a beautiful Thursday morning on the lakefront last week. After a little chatter amongst the PAX, I issued the disclaimer and we mosey’d to the corner of lakefront drive / canal blvd. Once there we commenced with the warmup:
side straddle hops – 20
imperial squat walkers – 15
grass grabbers – 15
peter parkers – 15
arm circles – 10 forward, 10 backward
Seeing as how the H8 was coming up in 2 weeks, I thought it might be good to do a little H8 pre-work. After Kuch’s Q at Popeyes on Wednesday, the LV clown car was talking about some different TV shows, and one of the shows that came up was the Sopranos. Anytime i think of that show, the word “for-getta-bout-it” comes to mind. Well since i was thinking of that show at the same time i was trying to think about what exercises to use during my Q, a nice exercise creation was born. It would aptly be called, the “4-getta-bout-it” and it would entail 4 figure 8 laps up & down the paved part of the levee with bear crawls across the center (just like the H8). We would also do a burpee / merkin ladder like the H8 as well. The difference with the 4-getta-bout-it would be that the PAX would have to run up each of the levees backwards (Bernie Sanders style backwards). So the good news is that it would be only 1/2 of the laps as the H8; the bad news is that running up the levee backwards is not what most people consider fun. Ultimately, all of the PAX completed the 4 laps (Smooth actually completed 5 laps, which has come to be known as the “High Five”), and then after a brief 20 count from Cowbell, we mosey’d to the benches. Once to the benches, we did the following:
dirkins – 15
squat jump clockwise to next bench
left / right leg step ups (10/10)
squat jump clockwise to next bench
dips – 15
squat jump clockwise to the next bench
irkins – 10
squat jump clockwise to the next bench
windmills – 15
squat jump clockwise to the next bench
LBC’s – 15
squat jump clockwise to the next bench
dying cockroaches – 15
squat jump clockwise to the next bench
flutter kicks – 15
squat jump clockwise to the next bench
Once completed, we mosey’d back to the flag for the announcements, intentions and the prayer. As always, thanks for the opportunity to lead, fellas. It’s a pleasure grinding through the beatdowns with y’all!
While this title refers to everywhere if you happen to be Hawg, most of us resort to our carefully fitted and selected-for-foot-type running shoes. However, we could all borrow a page from Hawg’s book (maybe minus all the straps) and run barefoot on the track at Lafreniere. It’s some kind of composite rubber wizardry that feels both springy and cushioned at the same time, never leaving my knees hurting the next day.
The other great thing about Popeyes is the dedication of Rev Sox. Most of us post, Q from time to time, and make a comment on the mumblechatter every once in a while. Rev has done everything in his power to get a great AO going out in the depths of Metairie, first manning a workout that regularly averaged only a few attendees, and ultimately moving it a bit closer in to an even better location, never giving up on it. This has already paid dividends in forcing some newer guys to step up, and drawing some new blood from that area. So T-claps to Rev Sox for a job well done. Repay his service by making your way out to this AO every once in a while, and I doubt you will be disappointed.
The Workout
Speaking of disappointment, I’m sure the PAX was less than thrilled when 5:30 struck, and YHC was nowhere to be found. The LV clown car was moving a little slower than usual this morning, and we had a few coupons to place, so we pulled up at 5:31 sharp, and the PAX, to its credit, had already moseyed and was doing some SSH, where we joined in for:
SSHx25
Arm Circles forward and back
Hill Billies
Peter Parker / Parker Peter
Next, YHC asked for directions for the easiest path to the workout area where the coupons awaited. Helpful locals Boo Boo and Pai Gow showed us the way and off we set on a brisk mosey to the workout area for the thang:
6 Stations, Rotating
Absolution x10 (timer – I messed these up a bit and excluded the plank jack when down on elbows. My mistake). Everything else, AMRAP
Arnold Press with pavers, drop set
Turkish Get-ups w/ 5 lb dumbells
Straight legged deadlift w/ 10 lb kettlebells (bought a couple of these – if anyone ever wants to use them, I can bring them)
Kettlebell swings with cinder blocks
Hang from pull-up bar as long as possible.
PAX was encouraged not to cheat yourself. Get every rep. Don’t do 9.5. Don’t lose form. Don’t cut corners. Don’t be afraid to take as long as necessary to complete an exercise. Inspiration: I read this post yesterday, and it made me rethink some of my recent workouts – did I do all 60 burpees yesterday, or did I accept 57 or 58? Do I always do every merkin, or am I afraid of everyone finishing before me? Great read: https://m.facebook.com/story.php?story_fbid=683278642142599&id=100013814083617
After that, we sprinted across the field and bear crawled back, where High Rise took over:
Wife pleasers w/ legs on bench x15
Single leg wife pleasers w/ legs on bench x10 each leg
W’s x20
I’d promised High Rise more time, but had also underestimated the time it would take to get back to the flag. Plus, this time we had coupons. So we finished up with a 5-minute coupon run to the flag, where we all learned that it actually kinda sucks to run with a cinder block. Good to know for future reference. We also left some pavers behind with Rev Sox, so Popeyes now has some coupons.
Some brief announcements, notably, the 5K run at the Belle Chasse base this weekend, and Rev prayed us out. Come be a part of the great thing we’ve got going at this AO. – Kuch
YCH needed no alarm early Friday. Sky Q took care of that with a pretty spectacular lightening storm that got cranked up around 4:50. I have yet to miss a workout due to weather but I do have a decent amount of mouths to feed so I reached out to Yankee. Yankee let me know he generally sits out the lightening workout but he had a guy in from Chicago and he felt he couldn’t say no. Not wanting any electrocutions on my watch I tapped out a quick message about not judging anyone for sitting out due to lightning. As it turns out storm blew through and was completely done by 5:15 or so. So 23 PAX assembled at St. Charles and Audubon Park. After a quick disclaimer, we were off.
Warm ups at Palm Circle
SSHX20
Arm Circles forward and reverse X10 each
WMX20
PPX20
MCX20
PPX20
Mosey to Wolfpack Hill then on to Wolfpack Mountian.
After warmups we headed to the rarely visited Wolfpack Hill. 2 lines at the base. Indian up. Indian down.At the base of Wolfpack Mountain, you guessed it, 2 lines/ Indian up to the top.
The Dora Thang Up top
Partner up.
1st round 60 burpees. Partner runs to opposite end of garage and back.
2nd round 120 plank jacks, partner runs.
3rd round 240 LBC’s, partner runs.
Plank and wait for 6. Inspired by Fracsac I burpeed and waited for 6. Much respect.
Stairs to the benches
Grab a bench.
RLSUX20
DipsX20
LLSUX20
DipsX20
Mosey back to the flag
We arrive 3 minutes early so Mahatma leads the group in a circle of merks. 10 is the count, 5 is the start from the man next to you. After that with time to burn I offer up more merks. 10 in cadence quickly changed to 15 cause they just feel so damn good.
We wrap up with COT count off, name o rama, announcements, prayers.
I am very grateful for the opportunity to lead twice in one week!
(Also after the beatdown I let everyone on mumblechatter know that because I had shown up i rwas recanting my “no judgement” position to one of full and total judgement.
28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to Loyola campus and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
Imperial Walkers x 20
Self Love x 10
SSHs x 20
Mountain Climbers x 20
The WPM
Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.
1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).
2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.
3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.
4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).
5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.
6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.
Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.
COT
Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
With all the new NOLA PAX members that have taken the Daily Red Pill and joined our ranks, there are so many great workouts they have missed since the inception of F3 NOLA. One of my favorites at Okwata is the 40! Thank you, Rudy! Other epic beatdowns such as the H8 and Elevens with Burpees at Okwata are always crowd pleasers. Since the Army Corps of Engineers raised the height of the lake levee, this AO is like no other in the city. As a side note, you can also thank Mayor Cantrell and former Mayor Landrieu for keeping the grass well manicured over the years.
WARMUP
After my disclainer, we do a quick mosey around the Mardi Gras fountain with side shuffles, high knees and butt kicks and head over to the levee. The space between the sidewalk and the bottom of the levee is very spongelike and lumpy so watch your step.
THE THANG
As I give the instructions, I hear some groans from the veterans and get some puzzled looks from the newcomers as they process the task ahead of them. It’s pretty simple. Run up and over the levee 40 times and perform 10 exercises 40 times. The sequence of the beatdown is as follows:
It’s 6:13am and we head back to the Freedom Hammer
COUNTOFF, NAMERAMA AND COT
Honored to lead all the HIM (High Impact Men) today and grateful for your friendship, camaraderie, and accountability. Prayers for those fighting cancer and those who have lost loved ones! Lord help us be the leaders we were destined to be for our wives, children, and community!
After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.
We moseyed to the usual spot by the rocks for our warm-up COP.
SSH x 20 IC
IW x 20 IC
Windmills x 10 IC
Arm circles 10 forward 10 backwards IC
LSS x 20 IC
Mountain climbers x 20 IC.
Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…
Shoulder press x 15 IC, sprint to the end zone and back.
Rock curls x 15 IC, sprint to the end zone and back.
Rock rows x 15 IC, sprint to the end zone and back.
Rock squats x 15 IC, sprint to the end zone and back.
By this time, Cowbell could see what was coming…
Shoulder press x 10 IC, sprint to the end zone and back.
Rock curls x 10 IC, sprint to the end zone and back.
Rock rows x 10 IC, sprint to the end zone and back.
Rock squats x 10 IC, sprint to the end zone and back.
Shoulder press x 5 IC, sprint to the end zone and back.
Rock curls x 5 IC, sprint to the end zone and back.
Rock rows x 5 IC, sprint to the end zone and back.
Rock squats x 5 IC, sprint to the end zone and back.
Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.
Chest press x 20 IC
Flutter kicks with rock held high x 20 IC
Chest press x 20 IC
Hello dolly with rock held high x 20 IC
Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.
Circle up for some Mary.
LBCs x 20 IC
Box cutters x 20 IC
Dying cockroach x 20 IC
Penguins x 20 IC
Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.
As many New Orleanians might be aware, Hamilton has been playing at The Saenger for a 3 week run. As many F3ians might be aware, Da Parish and Rudy have a thing for musicals. So of course, the Hamilton workout was an obvious combination. And a plot was hatched – only publicized to those PAX that were In The Room Where It Happened….. So Hamilton and Burr signed up to Q the Mothership and Muscleship.
6:29am, PAX loitering around both flags wondering who was stepping forward to claim the Q. Especially loud grumbling at the Mothership flag from Jingle Vader, who repeatedly expressed his dislike for all things in Pop Culture.
6:30am, Rudy at Mothership and Parish at Muscleship give the disclaimers to PAX (most of whom seemed to be saying “Yeah, I figured.”). And both PAX took off to meet at the flag standing by a large box in the field in front of the museum.
And what was in the box? No – this isn’t a Brad Pitt “What’s in the Box?” scene. Instead, it was the exercise gear for the Qs…
And all the PAX grumbled and groaned, but still circled up in one large combined workout circle.
The Warmup – Qs alternating exercise callouts
16 SSH (Hamilton was 16 on arrival to US)
7 Burpees OYO as we begin spelling out Burr
21 Imperial Walkers (Hamilton was 21 when he became aide to Washington
Up/Downs to Burr’s cadence
30 Peter Parkers (Hamilton was 30 at the Constitutional Convention
Rocky Balboas to more of Burr cadence
Then (thanks to Mahatma’s good advice), PAX numbered off. 1s go with Hamilton (Rudy), 2s go with Burr (Parish). The Q vs Q Showdown begins…
Burr – Round 1
Dora 1-2-3 to Aaron Burr, Sir & My Shot. Pax 1 will perform the exercise while Pax 2 Burr Crawls to the 2nd tree & back.
Floyd Mayweather x 100 (2=1) – Hamilton upon meeting Burr advised he had recently punched the bursar of Princton
Squats x 200 – Burr advises Hamilton, Laurens, Mulligan & Lafayette that he’d rather sit than stand for the revolution
American Hammer x 300 – Hamilton does not throw away his shot and drops his American Hammer on Burr, Lafayette, Laurens & Mulligan
MerKING Wave/Burr Crawl to You’ll be Back
While PlanKING during the song sung by King George, pax will do a MerKING wave (1 merkin performed in a wave around the circle). When the last pax merks, the entire circle will Burr Crawl clockwise 1 rotation. Repeat the MerKING wave with 2 merks, Burr Crawl, etc until song is complete.
Mary to the song Guns & Ships.
Hold out your gun at Yorktown by holding a James Bond for :30 center/left/righ
Yorktown would not have been a victory w/out the French ships in the harbor. Hold your Boat/Canoe for :30 and finish out the song.
Hamilton – Round 1
Hamiltabata. 8 exercises, 45 seconds high intensity, 15 seconds of rest. To the songs Alexander Hamilton and My Shot
Happy Jacks (5 SSH, 2 Squat Jumps)
Absolution (8 count plank-position exercise)
Merkins
Imperial Squat Walkers
Lunges
T-Merkins
Outlaw
No Surrender (aka “The Genuflect”, in F3 Nola lexicon)
20 Count
To the 2:30 song Aaron Burr: Burpees. OYO. Go. Until the song ends. Yes, grumbly PAX – I mean it. Till the song ends.
20 Count
Mosey to the fountain for a version of the Cabinet Battle.
PAX 1 planks
PAX 2 dips x30 – with feet on PAX 1 back.
Flapjack.
Flapjack for x20
Flapjack for x10
Interlude
Both groups met at the lawn, and switched. Now the 2s go with Hamilton and the 1s go with Burr.
Burr – Round 2
Take a Break while we mosey to the Foundry
Time for an amRAP Battle while we hear Cabinet Battle #1
5 Pull ups, 10 Merkins, 15 Squats, Repeat until song is complete (3:35)
How are you going to Say No To This first American Political Sex Scandal. Hamilton was being extorted by James Reynolds while Hamilton had sex with his wife Maria. The first time it happened Hamilton gave Maria $30. Perform 30 reps (IC) of these 3 Big Sexy Exercises
Pickle Pounders
Wife Pleasers
Monkey Humpers
Mosey back to the flag…Mr Burr has business to settle with Hamilton. Your Obedient Servant
Hamilton – Round 2
Same as Round 1. Equal amounts of grumbling about the burpees. Some members of this group seemed to have an entirely different perspective on the Plank/Dip combo. Rudy suggests the Uptowners pull their minds out of the gutter.
Rudy does note that this routine was significantly harder the 2nd time around….
The Duel
All PAX meet back at the flag for the final 10-Count Duel. Qs alternate calling an exercise, making a ladder.
1 Burpee
2 Squat Jumps (then 1 Burpee)
3 Merkins (then 2 Squat Jumps, then 1 Burpee. You get the idea…)
4 Lunges
5 Country Crabs
6 Dr W
7 X Fit Merkins
8 Box Cutters
9 Turkish Getups
10 Rise Ups – Hold a Squat while Q counts down from 5, squat Jump, immediately return to Squat.
And with that, the F3 NOLA Tribute to Hamilton comes to a merciful close. Just a few minutes overtime.
Countoff and Name-o-rama, welcoming our new FNG Water Boy (named quickly before the uptowners could start suggesting based on Water Boy’s pronounced profession of selling Industrial Hoses).
Upcoming F1 / F2 this Thursday night at Greenway (6:30) and Wrong Iron (7:00).
Intentions called out, ask all of us to offer our own prayers for the intentions (spoken and otherwise) for all of our brother PAX. Finally, circle up for our closing prayer. Offer of thanksgiving for the glorious day God has given us, and for the grace of His wisdom to use this gift wisely.
Rudy and DaParish both thank the PAX for their merciful tolerance of this workout.
We have the honor to be your obedient servants….A dot Ham….A dot Burr.
On a beautiful, crisp Friday Morning, 20+ PAX gathered for a
Wolfpack Mountain beatdown. So with a
quick disclaimer off we….wait Amnesia reminded that we do have two AO’s
Uptown. So with a loud rally cry, two
strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the
nether regions of Uptown also known as Angry Wave or maybe we should rename
Angry Ripple??? I digress. Let’s Mosey!
To Touchdown Jesus for Warm-Up:
Hillbillies IC X20
Wide-Leg Mountain Climbers IC X15 (a new
exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES
DOWN!)
Self-Love IC X20
Let’s continue warmup – PAX Line Up in straight line for:
High Knees till Q yells halt
Butt Kicks till Q yells halt
Kim Jung Un’s aka Supreme Leaders till Q yells
halt (a little mis-coordination on this one
by YHC)
Open Gates till Q yells halt
Mosey to Res Quad for 4 Corners PIMPS:
Pickle Pounders X 5 (2 is 1) then bear crawl to
Imperial Walkers X10 (2 is 1) then monkey humber
walk to
Merkins X15 then crab crawl to
PlankJacks X20 then sugar bear crawl (those
crawls weren’t sweet!) to
Starfish Crunch X25 (2 is 1)
Mosey to Mountain for Static
Climb Beatdown run forward up ramp and then backward up next ramp to each
flat:
1st Flat 2 minute Squat Hold
2nd Flat 2 minute Plank Hold
3rd Flat 2 minute People’s Chair
4th Flat 2 minute V-Up Hold
5th Flat 2 minute for PAX choice, Al
Gore’s or Leg Raises? PAX quickly chose
leg raises. Apparently those quads were
smoked (I’m looking at you Mr. Awesome). Leg Raises it is!
For all above static holds, if you break form at any point,
do burpees until 2 minutes is up.
Indian Run down to bottom and mosey back to flag…
Count-Off, Name-o-rama, Announcements, Intentions and
Prayer.
Don’t forget PAX, Beatdown and F2 event this upcoming
Thursday, March 28th. Meet at
intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then
we’ll walk over to Wrong Iron for some F2.
Last Thursday at Okwata Rudy being Rudy suggested I sign up
to Q. At first, I said to myself “not
going to happen” then over the course of the day I decided to look up the Q
sheet just to see when the next Q spot was open- thinking it would be about 5-8
weeks out. Not the case, there was an opening the next week (today). I decided
to rip the band aide off and pop my Q cherry and sign-up for my VQ.
18 PAX met out on the banks of Okwata with 15 mph winds whipping
a nice cool 50 degrees through our bodies. Considering this is the 2nd
official day of spring I hope the cold weather is past us. The 20 degree
weather swings from 5:30am to Noon is getting old.
We started off with a Mosey to the grass by Landry’s for
warm-ups. Probably one of the only time’s you’ll ever hear the restaurant Landry’s
come out of my mouth. The warm ups
consisted of:
25 – SSH IC 15 – Should Taps IC 15 – Arm Circles Front IC 15 – Arm Circle Reverse IC 15 – Plank Jacks IC 15 – Peter Parkers IC 15 – Mountain Climbers IC
In full disclosure the above workouts above were “the plan”
not sure what the final counts were. Never realized how hard it was to count when
the Q. Much respect for my past Q’s. Also,
a lot of mumble chatter about having to get back to your feet for arm circles
and then back down again for plank jacks might have to incorporate more of this
in future Q’s since everyone enjoyed it so much.
My novice and out of breath warm-up Counting self, decided a
30 second count down was a good idea – After some grumbling – Kuch quickly
counted to 10 (thanks for the help!) and we then proceeded to split into 2
groups for an Indian Run back to the Hill. At the Hill we partnered up for a
little “bern”. One partner did a Bernie Sanders up the Hill and run back down
(then switch) until the below exercises were complete.
Now that our legs were nice and “berning” we crossed the
street to complete running to the street light and post up for 5 merkin’s X 3 lights.
The goal was to hit 3 street lights that were a decent length from each other,
however I didn’t realize there were two sets of street lights one’s on the left
and one’s on the right. My intentions were the left (the distance one’s) however
we improvised and completed the exercise. We circled up for Mary where we did:
20 Flutter Kicks IC 10 Turtle Crunchs IC 10 Hello Dolly IC 10 Big Boy Sit Ups OYO
Again, this was “the plan” not sure what the final counts were
as I was once again out of breath from counting. Definitely need to work on
that for next time!
With 3 mins to Spare we Moseyed back to the Flag where Mahatma
suggested a little ring of Fire. 6:15am came and we circled up. 18 PAX were at
the AO. We welcomed a new FNG “The Greek”. Congrats to Two Yutes on making 10 years of
marriage!
