19 strong PAX showed up on Wednesday morning with a surprise. At 75 degrees with low humidity in the middle of a brutal summer, meteorologists called it a cool front. PAX will take whatever weather Sky Q gives them. Reluctant Yankee showed up late, but he eventually found the PAX because he heard the Q’s cadence count echoing through the breeze throughout Audubon Park and Zoo. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!
Moseyed on Magazine Street towards the field in front of Audubon Zoo.
Warm-ups in cadence
SSHs x 20
Windmills x 10
Arm Circles (both directions) x 10
Hill Billies x 20
Peter Parker x 20
MCs x 20
Parker Peter x 20
(Total plank position time was 2.5 minutes at this point for the July ISI Challenge)
The Thang
Moseyed over to the statue in front of Audubon Zoo. Picked a partner. PAX did the following workouts.
Round 1
While one partner PAX was lunge walking from the statue to the stop sign, the other PAX was running around the loop to catch his partner. Flap jack and started lunge walking where the other PAX left off while the other partner was running the lap. Flap jack until the team reached the stop sign. Then the team will go back towards the statue from the stop sign. While one PAX was bear crawling, the other PAX was running the loop to catch up to his partner. Flap jack and bear crawled where the other PAX left off while the other partner was running the lap. Flap jack until the team reached back to the statue.
(Total plank position time – add approximately 1 minute)
Round 2
DORA 1, 2, 3
Each team finished the following exercises:
100 – Squats
200 – Hello Dolly
300 – Shoulder Taps (Total plank time – add approximately 2 minutes)
Each PAX did those exercises while the other PAX ran the same loop and flap jack.
Round 3
YHC decided to stay by the curbs in front of the statue and did the following in cadence:
15 – slow incline merkins
15 – Rocky Balboa
10 – slow incline merkins
10 – Rocky Balboa
5 – slow incline merkins
5 – Rocky Balboa
Round 4
PAX moseyed back to the field in front of Audubon Zoo. Picked a different partner. While one PAX was in low plank position, the other PAX did a burpee broad jump over his partner. Flap jack until each team reached the garbage can, which was about 15 -20 yards away. (Add about one minute to the plank position time).
Sprint race – with the same partner, PAX did a sprint relay race. First PAX ran to the next garbage can and back (total distance was about 40 – 50 yards), tagged his partner and the partner did the same run. PAX did 2 rounds of the relay sprint race.
PAX stayed on the same field and tried to find a dry spot for some Mary.
Round 5 – Round of There’s Something About Mary
- LBCs x 20 IC
- Flutterkicks x 20 IC
- Penguins x 20 IC
- Dying Cockroach x 20 IC
- One minute low plank hold (which added one more minute in the total plank time)
In total – PAX planked for about 7.5 minutes. On this date, each PAX needed 12 minutes total plank time. YHC intended to help the PAX who are participating the July ISI Challenge…… including himself.
COT
Moseyed back to the flag at 6:15 a.m with COT. 19 PAX with a guest from F3 Cherokee, Georgia. Welcome Geek Squad. PAX are always grateful to have the physical and mental health to come out for a beatdown on a regular basis. Also prayed for safe travels for everyone during the summer. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.
King Kong
Lagniappe
F2 Picnic at the Fly is around the corner on August 3rd. Brown Bag continues to self promote on his new release at every COT. King Kong used this opportunity with “speaking of beer”, Urban South should donate some for the upcoming picnic. Douille also jumped in by informing Brown Bag that there is no free advertising at the COT and will cost you something. In conclusion, we thank Brown Bag for donating a keg to the picnic. Squeal from Patois will also provide a dish for us. Pauly D also committed to prepare a Korean Short Ribs dish. Quarter Pipe called King Kong out about Galliano’s duck wings should be at the picnic. Thank You to all the PAX who are putting this picnic together. Hope to see everyone out there on Aug. 3rd.
