Suck It Up Buttercup!

Last night my family gave me a birthday present, a motivational T-shirt. It was apropos, so I wore it this morning. Cotton sure does hold the sweat…

CLICK HERE: https://www.amazon.com/X-Large-Oxford-Buttercup-Workout-T-Shirt/dp/B00IRDBAPQ/ref=sr_1_33?ie=UTF8&qid=1468432551&sr=8-33&keywords=suck+it+up+buttercup

Six men showed this morning ready to celebrate my birthday with me and sharpening iron with iron at the NOLA Foundry.

Let’s mosey…a short run to the baseball field and short grass. Circle up. At the end of each exercise, instead of “halt”, the final count was capped off with “Suck It Up Buttercup!”

Warm-up COP:
-SSH x 30 IC
-IW X 30 IC
-PP x 20 IC
-Arm Circles x 30 (15 each dir)
-J-Lo’s x 20 IC (fka Pickle Pounders)
Let’s mosey to the Lil Foundry for two rounds of six stations: hanging knee-ups, Low Slow Squats, Pull-ups, Box (bench) Jumps, Dips, Burpees x 10 (sets the time). The iron was so sharp, the spear gleaned. After a short recovery walk to two benches, we did:
-Channing Tatums x 15 IC
-Dips x 15 IC
-Tatum Channings x 15 IC
-Bench Mountain Climbers x 15 IC (feet elevated on a bench)
-T-Push-ups x 10 IC (push up, raise one hand up, back down, push up, raise other one)
It was a nice break, but back to the Foundry for one more round.
Let’s head back to the Shovel/Flag with a real slow mosey (walking), then we pick it up to a “normal” mosey to finish in time.

Countoff, namerama (first day YHC gave 48 as age…thanks for the reminder Rudy), announcements (see below), shout out and prayers for Tool’s family, people traveling, and for Respect and Healing for our nation.

ANNOUNCEMNTS:
7/13 – Gnarly Nutria Meet at our normal Friday AM spot St. Charles entrance to the park **3 Laps=5 miles in Audubon Park at 915PM *early time is to accommodate Tinkles and Amnesty **Huddle around a cooler for some F2 post-night time run. There will be beer, water and gatorade.
7/17 (Sunday AM)- Spillway Mud Run Reluctant Yankee is the Q Sign Up Here
7/20 – Tool is the Q Wednesday Night 2 Mile NOTC Run in City Park
**We are co-hosting this event! Wear your shirt and come help us be visible and part of the community.
8/6 – Night Race 5 or 10 miler – Bleau Moon August http://theyatrace.com/node/101/registration/register
10/8 5k Warrior Dash in St Francesville 13 obstacles Warrior Dash 5k Louisiana Need someone to Q this.
10/29 Jazz Half Marathon 13.1 miles. Jazz Half sign up
11/11 NOLA Go Ruck NOLA Ruck **We need some more hard commits to make this happen just for f3 NOLA.
11/19 Alabama Spartan Spartan Super 8-10 miles 25 obstacles **I just put it on the calendar bc I really enjoyed this last year.
3/18 or 19 – Tough Mudder in NOLA 10-12 miles and 20 obstacles

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