7 Pax posted for an Old School Uptowner brought by YHC. A disclaimer was given, followed by a short mosey to the rock pile.
Warmup
IW IC x 15
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Bat wings
Grab the rock and Cusak, aka rifle carry, to open field where YHC has some cones set up for 11’s. There was song and the Pax was filled with joy, until we got to where we were going.
1 x 8 count rock builders on one end, bear crawl 30 yards, 10 x big boi sit-ups, bear crawl back.
After round 4, where 4 x 8 counts and 7 big boi sit-ups were reached, all pax fingers were numb. YHC called an audible and changed to rifle carry in place of bear crawl.
Circle up for rock work – IC
Curls x 10
Rows x 10
Elf on the shelf – left x 10
Flutter kicks x 10
Elf on the shelf – right x 10
Return the rocks and mosey back to the flag.
COT
NMM
The temperature yesterday and today looked the same, but the frost suggested it was far worse today.
North Dakota Finger Freeze was a hit – a hit to the fingers. YHC may have been presented the finger if the PAX had any feeling left in theirs. Some of the Mumblechatter was rather vulgar.
Coffeteria was great, making the beat down worthwhile.
Thanks for posting with me today, and for allowing me to be a part of such a great organization.
YHC arrived to find 3 Pax and 2 Shovel flags marking the spot know as the Joy at the View. All were instructed to secure 2 coupons. A brief disclaimer, then we were off.
Warmup
IW IC x 15
AV IC x 10
GG IC x 10
Bat wings (fwd AC, rev AC, seal claps, OH claps, Moroccan night club)
11’s
At first light post merkins x 1 with 1 coupon, farmer carry 2 coupons to second light pole and complete 10 bench press with 1 coupon. Continue until 10 merkins and 1 bench press.
Circle up for Coupon work
Round 1
8 count brick builders IC x 10
curls IC x 12
rows IC x 12
Elf on the shelf right IC x 12
triceps IC x 12
Elf on the shelf left IC x 12
Round 2
8 count brick builders IC x 10
curls IC x 10
rows IC x 10
Elf on the shelf right IC x 10
triceps IC x 10
Elf on the shelf left IC x 10
Round 3
8 count brick builders IC x 10
curls IC x 8
rows IC x 8
Elf on the shelf right IC x 8
triceps IC x 8
Elf on the shelf left IC x 8
Mary
Flutter kicks IC x 20 holding up coupon
V Ups with Coupon IC x 10
LBC’s x 31
COT
NMM
YHC woke up one day and his knee didn’t work anymore. Apparently the cartilage is gone. Guess what YHC is asking Santa for this year?
Oh darn, guess that full marathon won’t be in my future after all.
We never left the walking circle at the end of Erlanger Road. The only mosey was the farmer carry of the coupons. That didn’t make it any easier.
8 count brick builders suck. We gotta do more of these!
It’s almost Christmas! The Elf on the shelf should be getting used a lot more!
The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.
Warmup
SSH IC x 31
Abe Vigodas IC x 10
grass grabbers IC x 10
IW IC x 15
AC Fwd and back x 20
Time to get to it with EMOM
10 burpees every minute on the minute x 10 minutes
Mosey to the side of NOMA for Double shots with Jack Webb at the bar
1 merkin with 2 air presses in the people’s chair on the NOMA wall
2 merkins with 4 air presses and so on…
10 merkins with 20 air presses in the people’s chair
Mosey to the back of NOMA for Dora
Partner up
100 Burpees cumulative
200 Overhead claps in People’s chair cumulative
300 squats cumulative
Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack
Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees
Stay at the back of NOMA for Sunday Morning’s
10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
all Pax complete at least 5 rounds OYO
The rain let up and some pax were dry. Finish off with
YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.
SSH IC x 31
HB IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Peter Parker IC x 20
Mountain Climbers IC x 20
Arm circles, IC x 24 total
With the Warmup complete, time to get busy! EMOM style!
10 Burpees x 10 minutes, the quicker you finish the more rest you get!
Four Corners is next. Start at the corner of the Goal line and the end zone.
Catalina Wine Mixers IC x 10
Lunge walk 100 yards to next corner
Crunchy Frogs IC x 15
Bear Crawl 53.3 yards (160 feet) to next corner
Low Slow Squats IC x 20
Lunge Walk 100 yards to next corner
Merkins IC x 10 x 4 count
Bear Crawl 53.3 yards to starting point
Jump squats IC x 15
Ring of Fire
Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
Rinse and Repeat with Hand Release merkins
Mary
Tin Snips
Dying Cockroach
Mosey back to Flag for COT
NMM
100 burpees before 6 am is a pretty good accomplishment
YHC can never do EMOM alone, it’s good to be held accountable
YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.
5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.
Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:
SSH x 31
Hillbilly’s x 20
Abe Vigodas x 10
GG x 10
Bat wings
FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31
10 Burpees OYO
Mosey to the tool wall
Calf Raises IC x 30
Monkey Humpers IC x 30
10 Burpees OYO
Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:
The goal here was to get the Pax wet, then dirty. Mission accomplished…
Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
Run back to the grass and plank and wait for the six.
Rinse and Repeat x 3
10 Burpees OYO
Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…
From the Exicon: 1st and 10
Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.
Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):
Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
Rinse and Repeat with Left leg first IC x 10
Mosey to the open area of the practice track for some Mary:
Dying Cockroach IC x 30
Freddie Mercury IC x 10
Mosey back to the Shovel Flags
COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.
NMM
YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
Coffeteria was enjoyed by many at Cafe Navarre.
Thanks for allowing me to be part of such a great organization.
What better way to jump back into the swing of things than by signing up to Q. 4 Pax posted at The Star View on Friday the 13th to pay tribute to Jason, the Star of the iconic 80’s movie. Disclaimer given, then mosey to the levee for:
Warmup – IW, GG. AV, HB, and Bat Wings
Onto the Main Event:
J-A-S-O-N
Jack Webb x 13
ATM (alternating shoulder taps, tempo merkins, merkins) x 13 each
SSH Burpees (5 SSH and 2 Burpees) x 13
OYO run up levee 3 burpees run back down x 13
Never surrender (genuflect) x 13 left leg x 13 right leg
That was Jason……
Finished with Mary!
Good times!
NMM
Apparently Jason from Friday the 13th likes burpees
Jack Webb’s then ATM’s back to back was regretted immediately…
We had as many flags as Pax!
Thanks for posting with me today! I’m blessed to be part of such an amazing group that supports and helps one another!
4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:
Warmup
SSH IC x 31
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Hillbillies IC x 15
Bat wings – AC, OC, SC, MNC
YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.
BLIMPS
Burpees x 5
Lunges (4 count) x 10
Imperial Walkers (4 count) x 15
Merkins x 20
Plank Jacks (4 count) x 25
Squats (low slow) x 30
Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.
Mini Dora 1..2..3
Partner up
50 Burpees
100 Imperial Walkers (4 count)
150 Low Slow Squats
Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.
Mosey back to VSF. Finish off with 2 minutes of planking.
COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.
NMM
YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
YHC was asked to dial down the burpees a little. I tried…..
The cool low humidity weather of Fall is finally here, and much welcomed.
Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.
Ring of Fire – Al Gore with 10 x Monkey Humpers x 2 rounds
Mosey to back of NOMA for Sunday Mornings x 5
COT and close with a prayer
NMM
YHC and Heisenberg completed a 25 mile ruck Saturday and warmed up with a 1 hour pre Renaissance ruck. The 50 mile Star course is only 2 weeks away. We’re gonna kill it!
YHC felt the need to share the 100 burpees in 10 minutes again. Spreading it around to various AO’s is a must!
join us Monday at the View to get IPC week 3 out of the way
The Jewel of The View, known as The Star, was the place where 3 Pax, a shovel flag, and a bike converged to reflect upon what happened this day 19 years ago. A brief disclaimer was given, followed by some facts from that sad day. A total of 2,977 people were killed in NYC, Washington DC, and in a field outside of Shanksville, PA. Of that total, 2,753 were killed when 2 of the 4 hijacked planes crashed into the north and south towers of the World Trade Center, causing them to collapse. Of that total, 343 NYC Firefighters, 23 NYC Police Officers, and 37 officers of the Port Authority were killed running into harms way to attempt a rescue. The world lost many heroes that day.
Warmup
SSH IC x 31
GG IC x 10
Hillbillies IC x 15
AC IC x 20 fwd and back
Abe Vigodas IC x 10
EMOM
10 Burpees Every Minute On the Minute for 10 minutes
Mosey to the bench and table for Stations:
Station 1 – Dips AMRAP
Station 2 – Step ups AMRAP
Station 3 – Bear Crawl to top of the levee, 5 plank jacks, run back down (timer)
Rinse and Repeat x 3
Ring of Fire
Plank Position with 10 Merkins x 3 times around
Al Gore with 10 Monkey Humpers x 3 time around
Mary
Flutter kicks, V-Ups, Reverse Crunches, Dying Cockroach, LBC’s, Freddie Mercury’s, and finished with some Static Wife Pleasers
This was a round robin style Mary.
COT with announcements, intentions, and a prayer to the Sky Q
NMM
What better way to start the day then with 100 Burpees in 10 minutes!
YHC once did the Ring of Fire with Catfish, just the two of us, and it sucked. Having three in the Ring of Fire is no better.
Having the round robin Mary is a great way to get the other Pax involved in counting cadence.
Get your scores in for IPC week 2. If you want a jump on week 3, join the Kennah/Metry crew at the end of Power Blvd and the levee on Monday.
YHC arrived to the view, planted a shovel flag, and watched as eager Pax arrived in the gloom. At 0530, a disclaimer was given, followed by a short mosey across the bike path.
Warmup
SSH IC x 31
GG IC x 10
Hillbillies IC x 20
Abe Vigodas IC x 10
AC IC x 20 (fwd and back)
Imperial Squat Walkers IC x 10
Shock and Awe
SSH IC x 5 – 10 Burpees OYO
SSH IC x 5 – 9 Burpees OYO
SSH IC x 5 – 8 Burpees OYO
You get the idea….
SSH IC x 5 – 2 Burpees OYO
SSH IC x 5 – 10 (never 1) Burpees OYO
Triple Nickle
At the base of the levee – Squats x 5 – Bear Crawl up levee
At top of levee – Bobby Hurley x 5 – Run down other side
At base of levee – Squats x 5 – Bear Crawl up levee
At top of levee – Bobby Hurley x 5 – Run down to starting point
That was one evolution – Rinse and Repeat x 5
Ring of Fire
Hold Al Gore, each Pax does 10 Jungle Boi Squats 2 Spoonz style (count to 5 then next pax starts) – Pass around x 3
Hold Plank Position, each Pax does 10 merkins – Pass around x 3
Continually do Monkey Humpers, each Pax does 10 squats – Pass around x 3
Final Push
Flutter Kicks IC x 20
Sudden Change – 10 Burpees OYO
Pax choice of exercise – call the exercise and the cadence, included Penguins, Hip Flexors, Reverse Crunches, and Tin Snips
Ended with Catalina Wine Mixers x 10
COT with Announcements, Intentions, Prayer to Sky Q
NMM
Glad to see Thumb War make it out to the View
The Shock and Awe drill never gets old – there’s always at least one Pax that thinks we’re going to do 1 Burpee, but we never do!
So, the Triple Nickle routine was probably not named quite right. Probably should have called it the Quintuple Nickle……
The Burpee is the perfect exercise, and YHC is trying to get back to where they are a little easier to do, but it is a struggle!
Coffeteria enjoyed by Pax from both the View and the Uptowner at PJ’s!
