F3 New Orleans

Author: Akbar

  • President’s Day Celebration

    PAX: AKBAR, GROVER, HOGSBREATH, RUSSO, SHOOTER

    QIC checked the weather a lot last night wondering how cold and wet it may be, and how much to modify if necessary. Alas, there was no rain and the plan would go as scheduled. Today we celebrated the athletic prowess of our past leaders of the free world.

    Warm Up: SSH, Windmills, Grass Grabbers, Torso Twist, Imperial Walkers x 10-15 IC

    Thang: Celebrate our most athletic Commander in Chief’s and their respected sports. Mosey stopping at each block for work on Noah’s Ark to the lakefront and back.

    Each exercise consists of 2 rounds of Tabata: 46s work and 15s rest.

    1. George W Bush: Running | Run/Sprint between each block
    2. Woodrow Wilson: Cycling | Freddy Mercury
    3. George Washington, Abraham Lincoln: Wrestling | Bear Crawl, Crawl Bear
    4. Jimmy Carter, Barack Obama: Basketball | Bobby Hurley’s
    5. Ronald Reagan, JFK: Swimming | Scuba Steve’s
    6. George H Bush Baseball | Squats with arms out straight
    7. Teddy Roosevelt Wrestling, Boxing, Jujitsu | Jujitsu hips**
    8. Gerald Ford, Dwight Eisenhower: Football | Up Down Merkins
    9. Richard Nixon Bowling | Bowler’s Lunge

    Interesting Facts:

    • Woodrow Wilson – once biked more than 200 miles from York to London
    • Ronald Reagan won a Gold Medallion in the international swimming hall of fame and reportedly saved 77 lives as a lifeguard in his youth
    • John F. Kennedy swam at Harvard, In WW2, his PT 109 was sunk and he towed an injured crewman to an island by dragging him with the strap of his life-vest in his teeth.
    • George H Bush  played first base for Yale
    • George W Bush played baseball at Yale, and like to cycle and run. He ran the Houston Marathon in 3:44.
    • Jimmy Carter played baseball in high school as well as basketball
    • Gerald Ford played football at Michigan and won championships in 1932/33 and MVP in 1934. He was recruited to play for Green Bay and Detroit, but decided to go to law school at Yale.
    • Richard Nixon installed the bowling alley in the White House

    Mary: Heels to Heaven, hands to heels, leg raises, American hammers

    Count, Nameorama – YHC prayed us out

    Lagniappe F2: Hogsbreath had to split but the rest of us went to Waffle House for a well deserved hot breakfast.

    Til next gloom – Akbar

    Moleskin

    The run was really nice and kept us warm – better than sitting on the basketball court – although coming back, we were against the wind. It was so cold that Shooter wore pants, but will be much colder tomorrow.

    Wasn’t sure about the timing and how 46 seconds would work, but it was challenging on the squats, lunges, Hurley’s, and even Scuba Steve’s, Worked a lot of legs today.

    **Jujitsu Hips: lay on the floor with arms extended to the side and your knees just slightly bent. Cross your right leg over the left thigh, digging your right heel into the ground and letting your right hip come off the ground. Now put pressure on your right heel and lift your bottom slightly off the floor, sliding your left leg out from underneath your right and preparing to twist your hips to the other side. Next, repeat on the other side by crossing your left leg over the right.

  • Blocks (Almost) Before Breakfast

    Early day after watching the superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey.  

    WU SSH, IW, Windmill, Self Love

    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections. 

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.  

    Stone Mountain | Mountain Climbers 

    Bulgarian Split Squat (each leg), Freak Nasty

    Merkin, Rocky Balboa’s

    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out.

    Good work and good conversation today guys.

    Til next gloom,

    Akbar

    Moleskin

    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. 

  • Akbar turns 50

    YHC was excited about sharing a beatdown to celebrate my 50th year on planet Earth, arriving 20 minutes early to plant the shovel flag at the Unit. Sneakily tiptoeing around the pre-thang crew so that they wouldn’t notice, I got back and arrived on a chilly morning just as the sun started to rise on the lake. 

    Today, or rather tomorrow, RESPECT would be given and observed – since YHC’s birthday was on Sunday the 20th, instead of the 19th. But we would celebrate the number 50 for an hour and have a good time. 

    Warm Up  (5×10=50)  Except we actually did 51 as the QIC had an early senior moment and hit 11 IC for the Grass Grabbers

    X10 IC SSH, Grass Grabbers, Torso Twist, Self Love, IWalker 

    Mosey to the unit, circle up for further instructions

    Thang: Grant’s Tomb

    Ulysses S. Grant was our 18th President of the US, and his mug adorns our $50 bill, so we would continue to celebrate “50”  with 50 reps and a 50 yard mosey for 8 sets of pain.  

    What looks good on paper sometimes does not translate in real life, as was the case today. This routine was hard. I knew I was in trouble when I looked over and saw @zoolander taking a break before finishing up Irish Jackass’s. The good news – we got a really strong shoulder workout. 

    1. George Thorogood’s*, Bear Crawl, Tuck Jumps
    2. Freak Nasty, Sprint, Superman Lat Raise
    3. Peter Parker Row*, Crab Walk, Irish Jackass*
    4. Stone Mountain, Sprint, Squat Walk*
    5. WW2 Squat Jump, Long Skip, Hallelujah High Knees
    6. Merkin  Jacks, Murder Bunny, Tae Bo Squat *
    7. Big Boi Situps, Sprint, Good Mornings
    8. Irkin, Sprint, Apollo Ohno’s

    *** Al Gore single leg calf raise; Merkin w/ pushoff Donkey Kick; Squat Hold with 2 steps back and 2 steps forward, Deep Squat with left and righthand cross (aka Billy Blanks)

    Mosey to the Gazebo

    Continuing on our celebration of 50, we did Tabata with 35s for exercise 1 and 15s for exercise 2. Our esteemed math teacher @jose10k quickly pointed out that 35 + 15 does not equal 60 seconds. YHC pointed out the theme again, and that 35 + 15 did indeed equal 50 – which was the whole point. 

    15 Minutes of Mary: 2nd exercise is always a plank,, either reverse or regular

    35 seconds/15 seconds Reverse Plank: Flutter Kick, Leg Raises, Crunchy Frogs, Windshield Wipers, Scissor Kicks, 1 Legged Wife Please (left), 1 Legged Wife Please (Right), American Hammers, Hello Dolly

    35 seconds/ 15 seconds Plank: Left Side Plank, Right Side Plank, Mountain Climbers, Superman, Bird Dog Left, Bird Dog Right, JLo’s, Scuba Steve, Peter Parker

    There again, that looked a whole lot easier on paper, and a whole lot quicker too. Thanks to the mumblechatter, time passed fairly quickly.

    Mosey back to the flags to find that Santa, or possibly Garfield  had spread some early Christmas cheer with Reeses Cups and Candy Canes on the cars. 

    COUNT, NAME-O-RAMA

    COT

    YHC gave thanks to my F3 brothers for pushing me to do what I could never do alone; making me a better man, husband, and father; and for supporting me in some difficult times over the last few months.

    @the-hammer prayed us out

    Coffeeteria: Book and the Bean for coffee and fellowship with a surprise visit from @ringo

    Moleskin

    “The friend in my adversity I shall always cherish most.” Ulysses S. Grant

  • DEFCON: Battle Ready for Spiritual Warfare

    Many of you know I lost my job in September and went through some spiritual warfare for a couple of months. I did a devotion called DEFCON that helped me through, and vowed to share it when I got a job (offer came in last week and I start Dec 21). Feel free to share with others if you know of anyone who is struggling.  https://www.bible.com/reading-plans/17793-uncommen-defcon

    YHC arrived 15 minutes early to a rainy gloom thinking of the 3rd core principle of F3: All workouts are held outdoors, rain or shine. A lonesome Russo was hanging by the flag, and soon the pre-thang group arrived. Some mumblechatter ensued, and more pax walked out of the shadows.

    6:30 – Couple of comments from the PAX about my laminated Wiki (preparedness), and we circled up ready to begin. In the distance, a tall limping figure emerged with a short toe-head sidekick, and @the-hammer and Pickaxe joined us. Although literally he was a little less of a man this morning, he was much more of a man for posting the day after surgery.

    Great to see @maverick back in action. Missed @shooter today, but you get a hall pass on the fartsack, Friday’s lead at the A1C looked brutal!

    THANG: DEFCON – 5 STAGES OF DEFENSE READINESS CONDITIONS TO PREPARE FOR SPIRITUAL BATTLES

    We as men need to be ready to fight our personal and spiritual battles of the world because we fight a war every day. We went through each DEFCON stage and code name, with a thought on how we can apply defense readiness daily in our lives – and a beatdown to follow each stage

    DEFCON 5 – FADE OUT

    • Low state of readiness, everyone is at peace
    • Romans 12: 9-21 – Love those who persecute you – respond in love and kindness to others no matter what.  And let God handle the vengeance”.

    Pledge of Allegiance. x10 IC: SSH, torso twist, self-love, imperial walkers, hillbillies

    DEFCON 4 – DOUBLE TAKE

    • Increased security measures, God steps in to protect
    • Exodus 14: 13 – Moses said to the Israelites: Do not be afraid. Stand firm and you will see the deliverance the Lord will bring you. The Egyptians you see today you will never see again. The Lord will fight for you; you only need to be still

    SLOW x10 IC  Dirkin, Freak Nasty, Irkin, Diamond Irkin, Wirkin, Diamond Dirkin

    @bushwacker pointed out we were on the lowest point of the seawall, which I was happy about after this round.

    DEFCON 3 – ROUND HOUSE

    • Elevation in Readiness:  people are being alerted, preparation is key
    • 2 Timothy 4:2 –   Preach the Word, be prepared in and out of season: correct, rebuke, encourage – with great patience and careful instruction

    Stone Mountain x20 IC; Albatross Wings: arms up the whole time, each exercise x20 IC – The Randy, Arm Circles (front/back), Chinooks (overhead, reverse), seal claps, overhead claps, cherry pickers, front raise, side raise, Moraccan night clubs, overhead press, Albatross Wings(flaps), 45 degree front hold

    DEFCON 2 – FAST PACE

    • Ready for Battle – put on the Armor of God
    • Ephesians 6: 10-18– Be strong in the Lord and his mighty power. Put on the Belt of Truth, Breastplate of Righteousness, Shoes of Peace, Shield of Faith, Helmet of Salvation, and the Sword of the spirit 

    x20  Dirkin, Freak Nasty, Irkin, Freak Nasty, Wirkin, Diamond Dirkin

    DEFCON 1 – COCKED PISTOL

    • Sound the Alarm. We go to war. We do not fight alone, but with a heavenly warrior to help us defeat the beast.  
    • Revelations 19: 11-16 – A warrior riding on a white horse called Faithful and True. He wages war with justice, eyes of blazing fire, many crowns upon his head, robe dripped in blood. Followed by the armies of heaven on white horses, dressed in fine linen, white and clean. Ruling with an iron scepter. On his robe and his thigh he  has his name written: KING OF KINGS AND LORD OF LORDS

    Pistol Squat x10 each leg, OYO. Where is @zoolander when you need him? Modification: Freak Nasty position on the wall, 1 legged squats

    x10 OYO WW2 Squat Jump, Box jumps, Squat Jumps, Apollo Ohno

    Ohno, YHC was doing the exercise wrong as @bushwacker pointed out, and Akbar may have created yet another exercise – the squat walk shuffle?

    x 20 Twinkle Toes, Monkey Humpers

    And ALL that took only 30 minutes – time for YHC to modify, because it was necessary. Burpee Apocalypse mosey to the flag:  Descending burpees 11, 10, 9, etc to 1

    Wall:  All in Dirkin position x10 IC Peter Parker, side plank lift, Mountain Climbers

    Whole Lot of Mary x 10-20   Sweat Angels (dolly  with arms), Rosalita, Leg raise, Freddy Mercury, Crunchy Frogs, Hands to Heals, Heals to Heaven, LBC, Little Manny Crunch, Wife Pleasers, E2k (each knee), Big Boi situps, WW1 Situps, 100’s

    Count-Name-o-rama

    COT  YHC prayed us out with thoughts of thankfulness, accountability, and friendships.

    Announcements

    • Hogsbreath Louisiana VQ Monday at the Marsh
    • F2 this Thursday, Lakefront gazebo 6pm (Steve)
    • Akbar 50th birthday celebration next Saturday
    • FIA has started
    • Krazy Ivan coming up early Feb
    • BBQ’s wife is cooking breakfast after the New Year’s Day beatdown at the A1C – sign up to get the breakfast!

    Coffeeteria: Great to see @the-manny at coffee after his Mary tribute

    Thanks for your prayers and support during this difficult time for YHC, and for letting me lead,

    SYITG – Akbar

  • Tres Amigos Mosey

    YHC and family hit the Cradle to the Grave drive through exhibit last night with a hot cup of Mexican Hot Chocolate – containing cayenne pepper and cinnamon. We could have used another one this morning as Grover accompanied the Q arriving at 5:10  to a chilly 40 degree gloom. A few minutes later Waterpik showed up and we got to work.

    Warm Up

    Grass Grabbers, SSH, HillBillies x10 – while waiting to see if Cowbell would arrive. 

    Mosey to the lakefront stopping at intersections for Imperial Walkers, Self-Love, Torso Twist x10

    Thang: Slow Tempo on the Wall: IC x10 each

    We slowed it down and mixed it up a bit with slow tempo exercises, most starting in the Dirkin position. Twinkle Toes and Monkey Humpers were NOT on the wall, because the last place we wanted to end up was in the lake. 

    • Dirkin | Freak Nasties
    • Side Plank Lifts | Bulgarian Split Squat
    • Mountain Climber | Twinkle Toes (Al Gore calf raise)
    • Irkin | Monkey Humpers
    • Peter Parker | Diamond Irkin
    • Stone Mountain | Body Saw (chill cut calf raises)
    • Plank Rows | Superman (4ct)
    • Wirkin | Copperhead Squat

    Mosey back to Marsh stopping for 10 Jump Squats, 10 Merkins,  OYO

    Playground:  10 pull ups, 10 hanging knee  raises

    Mary 

    Sweat Angels (hello dolly with arms), hands to heals, heals to heaven, LBC

    Crunchy Frog for @cowbell E2k for @bushwacker

    Count-Name-Orama

    Announcements: 

    • FIA Saturday in Covington
    • Don’t miss DEFCON this Saturday at the lakefront

     YHC prayed us out

    Parting Thought

    “Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi

    Til next gloom, 

    Akbar

  • Monday Morning Rush

    YHC was already thinking about modifications for the Monday Milestone Q after reading @the-hammer’s pre-blast Friday. What could we do that didn’t work any part of the body that a burpee works? Would I add new meaning to the phrase Modify as Necessary? What could I do when I can’t even lift a cup of coffee?

    Enter the Red Barchetta, slightly intensified. A routine that gets your heart pumping, just like the song by Rush.

    Warm up: IC x 10–15 SSH, Imperial Walkers, Grass Grabbers, Torso Twist, Self-Love

    Mosey to the Lakefront to witness a beautiful array of stars on a clear morning

    Thang: Red Barchetta

    Sprint to the first street light, @ 100 yards, do exercise, mosey back, plank for the six

    • 100 Yards 100 SSH
    • 100 Yards 75 Mountain Climbers
    • 100 Yards 50 LBC
    • 100 Yards 25 Merkins
    • 100 Yards 10 Waterpik Squats

    Mosey to the stairs at Rips

    • 50 Calf Raises, 25 Freak Nasties
    • 25 Calf Raises, 50 Freak Nasties
    • 30 Calf Raises, 30 Freak Nasties

    Mosey back to the Marsh

    25 Jump Squats OYO

    Mary IC x 10-15

    WW1 Situps, heals to heaven, hands to heals, crunchy frogs for @Cowbell, flutter kicks

    Missed you @steve @bushwacker

    Count, name-o-rama

    Anouncements:

    FIA email coming soon to those signed up – 1st beatdown in early December; Turkey Trot Thanksgiving Day

    COT: Grover prayed us out

    Thanks for hanging in there this morning with a beat up 49 yr old (50 in 27 days!)

    Until next gloom – Akbar

  • Stranger Things

    It was quite nice in the gloom this morning when YHC and Grover arrived to a cool 65 degrees and a clean Milestone Marsh. We noticed that the picnic tables had been moved to the far side of the fence, something I’ve never witnessed before. That would be the beginning of the strangest post I’ve ever been a part of in my short time at F3.

    Pik, Pixie Stix, and Steve soon arrived and we circled up with OYO stretching and grumbling of sore shoulders from H8!

    Warm Up:  SSH, Imperial Walkers, Self-Love, and Arm Circles front and back x 20 each

    Cowbell came speeding in as usual – having arrived on time at Grandma’s House just a few minutes earlier – realizing it was Monday rather than Tuesday. 

    Short jog down to Mariny and back; pick up blocks and meet at the corner of the court for instructions

    Thang: Block Murph 

    YHC was explaining we would honor our veterans today, specifically Lieutenant Murphy, since yesterday was Veterans Day. But it actually wasn’t, because Veterans Day is this Wednesday. Can you see a pattern here?

    4 corners:   

    20 Block Curls, 20 Block Rows, 40 Block Presses, 60 Goblet Squats, .2mile run

    Rifle Carry on long sides of the court, 1 arm farmer carry on short sides

    Rinse and Repeat x 5

    YHC had some anthem tunes ready, specifically for Hammer (no show), and was worried a bit about how loud it might be so early in the morning – keeping it low not to disturb the neighbors.

    Round 1 was finished 10 minutes in when things really got weird. 4-5 vehicles pulled up to the Marsh with windows down, bass thumps, music blaring, and @8 people stepped out with khaki cargo pants, jackets, flashlights, and .…….basketballs?

    What is happening man? Who decides to play bball in the dark @ 5:30 on a Monday morning? We pressed on, and modified an already modified Murph by moving to the street. 3rd round in, we saw a few people riding their bikes past the Marsh fully dressed in non-workout attire, presumably on their way to work or coming in from the night. 

    15 minutes left, another modification was announced. We would finish the last 2 rounds of block work, make 1 more run and call it a day.

    All finished with 100 Curls, 100 Rows, 200 Block Presses, and 300 Block Squats. And some running.

    Mary:  1 minute left, Crunchy Frogs for Cowbell, IC. Only YHC did not do Crunchy Frogs, but American Hammers. After being called out, quickly switched to the correct exercise until 6:00am 

    COT: Grover prayed us out

    Even the COT was strange, our blocks still by our side, loud flashlight basketball, and another strange occurrence. Guy comes out of the house across the street and starts his car, moves it out of the way – parking it on the side street –  then starts his other car up and takes off – leaving the original backed out car still running.

    Count, Name-O-Rama, Announcements

    Thursday Oct 12th: 1 Mile time trial at the Scramble, F2 Flag making party @ Cowbell’s, Turkey Trot on Turkey day

    This is one beatdown I will never forget. Thanks for letting me lead.

    SYITG,

    Akbar

  • Raccoon before the Rumble

    YHC arrived early in the gloom this morning to a cool 62 degrees and a quick walk around while Grover got some additional shuteye in the car. I was greeted by a Racoon perched on a tree, and wondered if he had cleaned up the Marsh for us. He disappeared but made a couple more appearances before the Rumble scared him off.  The sorely missed Bushwhacker arrived next.  After a brief catch-up, Bush wakes up Grover like a scene from a horror movie as more dark bodies arrive to the gloom and we circle up. 

    Warm Up x10 IC

    SSH, Cherry pickers, Torso Twist, Self-love, Plank Jacks, .2 mile run

    Thang 1: Ascending Ladder, OYO/IC

    5 Pull Ups, 10 Stone Mountain, 15 Supermans, 20 Hand Release Merkins, 25 Twinkle Toes (Al Gore with calf raises), 30 Bulgarian Split Squats, 35 Freak Nasties, 40 Plank Jacks, 45 LBC, 50 SSH, .2m run

    About the time we got to the Supermans, Cowbell told Grover “We need to set a date – with a pregnant pause before adding – for the flag party.  We all got a chuckle, and were happy Cowbell finished the sentence. 

    Thang 2: Broken Ascending Ladder, OYO/IC

    1. 5 Pull ups
    2. 5 Pull ups, 10 Stone Mountain
    3. 5 Pull ups, 10 Stone Mountain, 15 Superman
    4. 5 Pull ups, 10 Stone Mountain, 15 Superman, 20 Hand Release Merkins
    5. 25 Twinkle Toes
    6. 25 Twinkle Toes, 30 Lunges
    7. 25 Twinkle Toes, 30 Lunges, 35 Freak Nasties
    8. 40 Plank Jacks, 45 LBC’s, 50 SSH

    Mary

    Crunchy Frogs IC x20; Leg Raises, Hello Dolly, Heals to Heaven, Hands to heals x 10 IC

    Count/Name-o-rama

    Announcements

    1. Halloween dress up beat down Saturday at the Mothership
    2. Cowbell and Grover’s F2 flag making party,  possibly November 12th, at Cowbells house with pizza and beer. More to come later. 

    COT  – YHC prayed us out. 

    Thought for the day:

    Bad things happen everyday, the difference is how we deal with it. Life is 10% what happens to you, and 90% how you respond to it. 

    Always a great way to start the week at the Marsh, thanks for letting me lead.

    ‘Til next Gloom,

    Akbar

  • Fireworks before First Light

    Great idea for the next title in the Magic Treehouse book series, although the content may be a little different. The fireworks began in an instant. A finely tuned, unstoppable andante tempo flatulence in cadence on the 2 and 4 counts of the SSH.  A few giggles and at-a-boys, the gas attack would continue with others throughout the workout.  No names mentioned, but YHC may or may not have been involved.

    7 men showed up  in the misty gloom this morning at the Milestone Marsh, great to see Hogsbreath again. Coming off an exciting weekend and the 6 year anniversary celebration, we were ready to get to work and start our week off right. 

    Warm up

    X10-12 IC   SSH, Arm Circles f/b, Self-Love, High Knees

    Thang: 4 Corners

    On the court x40 at each corner: Merkin, Squat, Shoulder Taps, Freak Nasties

    Bear Crawl the sidelines, Lunge Walk Baseline/Endline

    Mosey to playground for 10 pull ups and 10 supine pull ups

    Rinse and Repeat

    I always enjoy the mumblechatter on Mondays, and today was no exception. Who says you can’t Bear Crawl and talk at the same time? 

    T-Claps to Hammer who posted after completing the pop up Murph yesterday morning. Duly noting this beatdown was close to a modified Murph without a run. He moved out in front like a long legged hare and never looked back.

    Mary 

    Tabata, 30s with 10s rest x5. Plank Jacks (because we haven’t worked shoulders enough already), Leg Raises, Heels to Heaven, Hand to Heals, Hello Dolly, Flutter kicks (Sound familiar @shooter?)

    Count/Manorama

    Announcements

    F2 Thursday at the Gipper/Tap Room; Russo’s 2y anny Q Saturday; F2 Shovel Flag making party is in the works (Cowbell/Grover); Hammers 1000 Burpees moved to Nov 21st 

    COT: YHC prayed us out 

    Thanks for letting me lead, always a great way to start out the week!

    till next Gloom, 

    Akbar

  • Hang Time

    YHC showed up this morning with sidekick Grover to a surprisingly clean Milestone Marsh, unwelcome heat, mosquito’s, and a stranger in the dark. Turns out it was not a stranger, but Hogsbreath in the flesh from Slidell by way of Monterey. Quick introductions all around, welcome back Hogsbreath!

    Warm up x 10 IC: SSH, arm circles, torso twist, imperial walkers

    Mosey to grab coupons, head to the playground for a round of hang time

    Thang

    Dead hang until you drop, grab your block

    x 12 Alternating Block Merkins, bent rows, curls, tricep extensions, goblet squat, shoulder thrusts, .2 mile run out and back

    Rinse & Repeat

    Did YHC invent another exercise?

    Researchers have long known that mosquitoes are attracted to the human scent of sweat. We’ve all been swarmed by them in the gloom at some point in time. Today they were so bad YHC had to drop the block, perform the kill slap to the leg, then pick the block back up and resume exercise – at least 15 times.

    5:50: return blocks and head to center court

    Mary x 10 IC Plank kicks each leg, Mountain Climber, Peter Parker, Rosalita, Hello Dolly, Freddy Mercury. LBC x30

    COT Shooter prayed us out with thankfulness to be in the gloom, protection for those in the hurricane aftermath.

    Thanks for letting me lead,

    SYITG – Akbar