Author: Fracsac

It Takes 2

You know that song! It was a popular (maybe still is) play in the clubs by names I can’t remember. Upon looking it up, turns out it was Rob Base and DJ E-Z Rock……….YHC would have lost that Trivial Pursuit question.

“It takes two to make a thing go right, It takes two to make it outta sight”…..and so on

That’s what happened at the Renaissance Sunday morning in City Park! 2 Pax showed up to make a thing go right, and it was outta sight!

YHC has been making it a habit of rolling in hot to the new Sunday AO. This week was no exception where YHC found Hokie Pokey roaring and ready to rock it out! But first, the disclaimer…….and then

Warm up

SSH IC x 31
IW IC x 15
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm circles IC x 20
Peter Parkers IC x 20
Mountain Climbers IC x 20
Shoulder Taps IC x 20

Short Mosey to the NOMA fountain

LL Steps ups IC x 15
Dips IC x 15
RL Step ups IC x 15

Ascending merkin ladder on NOMA Steps
Step 1 – 1 merkin
Step 2 – 2 merkins….continue to top step which is step 8 for 8 merkins

Mosey to the Foundry for stations. Since it takes 2 to make a thing go right, and it takes 2 to make it outta sight, here’s what we did….

Station 1
Pax 1 – Pullups AMRAP
Pax 2 – Run to bike path, 5 Burpees and run back (time)
Flapjack

Station 2
Pax 1 – Dips AMRAP
Pax 2 – 10 Burpees (timer)
Flapjack

Station 3
Pax 1 – Big Boi situps AMRAP
Pax 2 – 10 Jump squats, Kuch style (timer)
Flapjack

Mosey to the Practice Track off Roosevelt Mall for some “Catch me if U can”
Pax 1 – Run backwards at a healthy pace
Pax 2 – Complete 5 Burpees and then sprint to catch Pax 1
Flapjack around the track. Each pax enjoyed 4 sets of Burpees

4 Corners on the practice track
Run straightaway, stop and complete 5 Burpees at the turn
Run the curve, stop and complete 5 Burpees at the straightaway
Complete one lap, and 20 Burpees

Mosey back to NOMA for some Mary
LBC’s IC x 15
Flutter kicks IC x 15
Hello Dolly IC x 15
Dying Cockroach IC x 15
American Hammer IC x 15
Tin Snips IC x 15

Mosey back to VSF for COT
Count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q

NMM
It’s not easy rolling out of the rack early on a Sunday morning, but YHC committed to making this AO work, so up and at ’em it is! T-Claps to Hokie Pokey for the continued commitment as well. For anyone interested in finding out what the new Renaissance AO is all about, get yourself to the NOMA fountain at 0630 next Sunday and YHC will give you a tour!

Coffeteria at Cafe Navarre with some good F2 is always a good way to end a beat down.

Thanks for letting me be part of F3.

SYITG

+4

June 10, 2019
The Birth of the Renaissance

Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..

Warmup
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 15
Arm Circles IC x 20
Peter Parker IC x 20
Mountain Climbers IC x 20
Parker Peter IC x 20

Thang 1
Instructions were simple….
Line up at first tree, bear crawl to the next tree and complete 5 Burpees
Lunge Walk to next tree, and complete 5 Burpees
Bear crawl to next tree, and complete 5 Burpees
Lunge walk to next tree, and complete 5 Burpees
Sprint back to first tree
YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.

Thang 2
Bataan Death March on Lelong Drive
Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column.
Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.

Thang 3
Dora 1..2..3
Partner up
100 Burpees, 200 Squats, 300 LBC’s
Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.

Thang 4
Shock and Awe
Some mumblechatter initially, but it didn’t last long
SSH IC x 5
10 Burpees OYO
SSH IC x 5
9 Burpees OYO
……..
SSH IC x 5
2 Burpees OYO
SSH IC x 5
At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise….
Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.

With 3 minutes remaining, a few stretches to assist in the cool down.

COT
Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.

NMM

It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……

With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.

Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.

With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’

Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.

SYITG

+8

May 19, 2019
Dirty Dozen at the Mothership
A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……

Warmup

SSH IC x 31
Hillbillies IC x 20
Abe Vigodas IC x 10
Arm Circles IC x 20
Grass Grabbers IC x 10
Peter Parkers IC x 20
Mountain Climbers IC x 20
Parker Peters IC x 20

Thang 1

Dirty Mac Deuce…..
Round 1
Merkins IC x 12
Squats IC x 12
Flutter Kicks IC x 12
Do a Lap around the Great Lawn

Round 2
Shoulder Taps IC x 12
Lunges IC x 12
Hello Dolly IC x 12
Do a lap around the Great Lawn

Round 3
Floyd Mayweathers IC x 12
Side Lunges IC x 12
Dying Cockroach IC x 12
Do a lap around the Great Lawn

Round 4
Diamond Merkins IC x 12
Monkey Humpers IC x 12
Tin Snips IC x 12
Do a lap around the Great Lawn

If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.

Thang 2
Right leg step ups IC x 15
Dips IC x 15
Left Leg step ups IC x 15
Derkins IC x 10

Thang 3
Mini Dora 1…2….3
Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc.
Burpees x 50
Squats x 100
LBC x 150
1 Pax starts exercise, Pax 2 runs the circle around NOMA

Thang 4
Mosey to the Tree line for some “Embrace the Suck!”
3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over)
During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today……
Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!

Mosey back to the VSF for the COT
Announcements, Intentions, closed with prayer.

NMM

It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..

Speaking of shovel flags, where are they? Someone must has several in their trunk……..

Glad to see Quick Draw back! Kotter!

YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!

SYITG
+7
May 18, 2019
Party at Okwata
There was excitement oozing from GroupMe yesterday in anticipation of the party at Okwata. Bones was trying to draw the uptown crowd in. The lakeview clown car(s) all showed up! 16 Pax joined YHC on the lakefront to celebrate the day a legend was born. Brief disclaimer, then a mosey around the mardi gras fountain with butt kicks, high knees, and carioca.

Circle up on the grassy area for a warmup.

SSH IC x 49 – Hokie Pokie figured it out……
Abe Vigodas IC x 10
Arm Circles IC x 20
Grass Grabbers IC x 15
Peter parker IC x 20
Mountain Climbers IC x 20
Parker Peter IC x 20

Party favor 1

Mosey to the top of the levee for a disperse Indian Run. Last pax runs to the front and yells disperse and an exercise. Pax disperse either side of the levee, complete 3 of the exercise, and run back up the levee back in formation. YHC called it a little over half way through as time was a concern. Regular Indian run to a clear spot for:

Catalina Wine Mixers IC x 10 (Crowd pleaser)
Disperse Indian Run is a challenge with 17 Pax. But no complaints here!

Party favor 2

Mosey back to a drier area for a little Shock and Awe (Happy Birthday to Me!)
SSH IC x 6
10 Burpees OYO
SSH IC x 6
9 Burpees OYO
SSH IC x 6
8 Burpees OYO
……..
……..
SSH IC x 6
2 Burpees OYO
SSH IC x 6
10 Burpees OYO (cause we don’t do 1 Burpee)
Nobody commented on the odd 6 SSH. YHC let an extra slide by the first time, but there was no chance of letting anyone actually know. So 6 SSH’s it was throughout…….

Mary
Tin Snips IC x 15
Flutter Kicks IC x 20

Party favor 3

Mosey back to the levee for :
Quadraphilia with 5 burpees at the top of the levee each time up. Completed approximately 5 minutes of this horrible evolution before time was up

Mosey back to the virtual shovel flag for countoff, name-o-rama, announcements, intentions, and closed out with a prayer to the Sky Q.

NMM

Thank you for showing up in force this morning and celebrating my birthday with me. A legend was born this day. That’s right, YHC shares a birthday with Janet Jackson………

Bar-a-thon tomorrow night!!!

ISI point!

SYITG
+6
May 16, 2019
Easy Like Sunday Morning….

YHC was feeling the need to add some manliness to the Sunday routine. With the kettle bell movement in full swing uptown (see what I did there), YHC took the opportunity to bring a good old fashioned beat down to the World in the confines of City Park. What YHC did not account for was the wrath of Mother Nature. The lightning show died out around 0620, along with the rains, which made for a quiet and cool time in City Park. The only issue now was the high water. YHC drove slowly down the river called Marconi Drive, and made it to NOMA.

At 0630, YHC made a quick mosey toward the Great Lawn just in case there were Pax loitering about there, but nay, no Pax present. Mosey back to the big lagoon for a quick warmup of some side straddle hops and something else, then a run around the lagoon with some burpees. Mosey to the Foundry, where the path leading to the bike trail was over ankle deep with high water, keeping YHC from entering it. YHC did pullups, Burpees, and WW2 situps.

Mosey to the practice track, where Roosevelt Mall was hiding under the standing waters, but YHC hopped along the protruding islands and only had to endure a few moments of submerged feet. At the practice track, which was high and dry, YHC did some sprints on the straightaways, mosey on the curves, and stopped in the practice area for a few other exercises, like burpees and such.

Mosey back to NOMA for the virtual COT (tough to do COT with a single Pax). Announcements included the Bar-a-thon, but YHC reminded the Q that he was already signed up. Prayed for those that had damage from the waters and the storm, and that a quick recovery was in their future.

NMM

YHC managed a little over 4 miles, and racked up the only ISI point of the day. The new AO name shall remain unnamed, with a name coming in the very near future, one would hope, unless Mother Nature has something to say about it.

SYITG

+17

May 14, 2019
Becoming a cone-oisseur
YHC hasn’t been posting nearly as much as he should, and there may have been a chance for a fartsack this day as well, except that Mambi was on IR, and unable to Q his long awaited One Year Maniversary Epic Beatdown! When YHC was asked if he would take the Q, seeing as YHC was the Q for Mambi’s first post, it sealed the deal. What did the Mothership beat down comprise of this day you ask? Read on…..

YHC arrived a few minutes early and prepared the parking lot for a fine tasting beat down with a few cones.

12 veteran men of F3 were prepared to make a downPAINment on improving this day, so YHC provided a brief disclaimer at 0630, stating that he hoped to make Mambi proud, followed by lots of mumblechatter, which would have been far worse with Rudy present, followed by a short mosey to the Great Lawn……..

Warmup
```
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC x 20 (10 fwd, 10 back)
Peter Parkers IC x 20
Mountain Climbers IC x 20
Parker Peters IC x 20
'Merkins IC x 20
```
Short mosey to the parking lot with the cones for Suicides! Set up like a Basket Ball court:
```
Sprint to quarter line and back, 5 Burpees
Sprint to half line and back, 5 Burpees
Sprint to 3/4 line and back, 5 Burpees
Sprint full court and back, 5 Burpees
Repeato with Squats for round two, followed by Bobby Hurley's
 for Round three.
```
YHC had the men count off. Instead of choosing partners, YHC had 1 partner with 3, 2 with 4, 5 with 7, etc, for a little Dora 123….
```
50 Burpees
150 'Merkins
300 LBC's
Partner 1 starts the exercise, while partner 2 runs suicides 
(just like above with no exercise).  
Flapjack and keep cumulative.
Once your team finishes, partner 1 continues with suicides 
while partner 2 does Burpees, waiting for the six.
No easy plank and wait today.....
```
Mosey to the fountain at NOMA, Freak Nasties IC x 20.

Mosey to the Trail around the Big Lagoon for Bataan Death March! It’s an Indian Run where the last man drops for 5 Burpees and sprints to the front. It was during this time The Mothership crew spotted the men of the Muscleship! But our crew was busy with a beat down, no time to stand around in a circle and chat as they were……

Upon completion of the Bataan Death March, mosey back to the tree line near NOMA, near the Muscleship flags for some Burpees and Bear Crawls….
```
Starting at the first tree, bear crawl to second tree, 5 Burpees, 
bear crawl back to first tree, 5 Burpees.  Rinse and Repeat.
```
About the time The Mothership crew were finishing up this latest evolution, sweating profusely from the solid beat down, the Muscleship crew arrived. It was no Burr vs Hamilton, or the likes of Westside Story. But YHC took the opportunity to face away from their circle, and in a line with sixes toward the Muscleship crew, completed Monkey Humpers IC x 15. It was pretty Epic…….

Before departing the Muscleship Crew, a couple minutes of Mary:
```
Dying Cockroach IC x 20
Crunchy Frog IC x 10
```
Mosey back to the Great Lawn
```
Just enough time for:
10 Burpees OYO
Catalina Wine Mixers IC x 10
```
Mosey back to the flag for the COT

Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

Thanks for posting with me today, and for allowing me to be one of you. Here’s wishing you a speedy recovery, Mambi!

Enjoyed coffeteria, where Hawgcycle made an appearance with Mike from Morning Call! Good times!!!

+8
April 13, 2019
Tribute to Terabyte at the Mothership

F3 lost one of its own earlier in the week. Terabyte was a caring leader that pushed himself, and inspired other pax to become better. He will be missed.

YHC stated that we will carry a flag for our fallen pax as we trudged through the AO. We will sweat, push ourselves, and feel pain. In this way, we will honor him, ’cause that’s what we do. 40 men, including 3 FNG’s, were ready to go.

Brief disclaimer, then pick up the flag and mosey to the Great lawn for the warmup

SSH IC x 52 (Terabyte was only 52)
IW IC x 15
Grass Grabbers IC x 10
Abe Vigodas IC x 10
Arm Circles IC x 10 Fwd x 10 Bwd
Peter Parker IC x 20
Shoulder Taps IC x 20
Parker Peter IC x 20
Mountain Climber IC x 20
Recover, pick up the flag, and mosey….

Stop just short of the Bridge at Lagoon Number 11 on our way toward City park Avenue
10 Burpees OYO
Mosey across the bridge and find an open space near City park Avenue
Monkey Humpers IC x 20
10 Burpees OYO
Mosey along to the next open green space
LBC’s IC x 20
10 Burpees OYO
Mosey to the entrance to NOMA at Lelong Drive
Dying Cockroach IC x 20
10 Burpees OYO (there was much mumblechatter by this time)
Mosey to the Tree line near NOMA
YHC asked how may burpees left? We have smart Pax! 12 it is!
12 Burpees OYO which brings us to 52. But that doesn’t mean we can’t have more Burpees!

Mosey to the Fountain at NOMA
Dips IC x 20
RL Step Up IC x 15
Incline Merkin IC x 10
LL Step Up IC x 15

Dips IC x 10
RL Step Up IC x 15
Decline Merkin IC x 10
LL Step Up IC x 10

Mosey to the tree line
Sprint to first tree and back – 5 burpees
Sprint to second tree and back – 5 burpees – plank and wait for the six

Starting at first tree, Burpee Broad Jump to third tree.

YHC requested Triple Shift to help explain the next exercise. Triple Shift had previously introduced the Genuflect and YHC wanted to incorporate it in. Genuflect from third tree back to first tree.
Left knee down, right knee down, left knee up, right knee up, then lunge walk one step. Now do two genuflects followed by two lunge steps, then three……etc.

Mosey back to the Great Lawn for Mary:
LBC’s IC x 30
Tin Snips IC x 20
Hello Dolly IC x 20
Flutter Kicks IC x 20
American Hammer IC x 10

Plank for one minute
Recover, pick up the flag, and return to the other flags for the COT

Count off, Name-O-Rama, Announcement, and ended with a prayer.

Welcome Bingo Knight, Offsides, and CareBear! Great job on the EH’ing guys! We have had big numbers at the AO’s lately, let’s keep it going!

The Celebration of Life for Terabyte, aka Sidney Modica, will be held on Monday January 14th where visitation begins at 0900 with service to follow at 1030 at:
Victory Fellowship
5708 Airline Hwy
Metairie, LA 70003

If you have a flag or a ruck sack, please bring. Terabyte loved being part of F3, and we loved having him.

SYITG

+19

January 13, 2019
BASIL the Skinny Elf
YHC is rarely able to make a Monday beatdown due to work. As a matter of fact, YHC has only made three Rock City beatdowns, with one of those as the Q. With YHC taking today off, it was the perfect opportunity to take advantage of attending the Skinny. Upon looking at the Q list and seeing Douille lined up to lead, YHC asked if he would allow this Pax to take the helm. The Mighty Douille obliged and YHC was all set up to Q. This request took place at the Mothership. A few minutes later, YHC realized he had never even posted at the Skinny. YHC arrived a few minutes early to find the Audubon Zoo grassy areas muddy and nearly unusable. YHC asked Douille where we normally warmed up at, and he pointed in exactly the opposite direction of YHC’s plan. So much for a standard Skinny…..

With 3 minutes to go, there were only about 5 Pax on site. With 2 minutes to go, a parade of cars flooded the parking lot, suddenly making us 18 strong. It was time to get down to business. YHC thanked Douille for allowing me the opportunity to lead, then introduced the Pax to Santa’s Chief Elf, Basil. Basil wasn’t with us, but the Pax would soon get to know each letter of his name.

Brief Disclaimer, and a mosey across Magazine to the driest grassy area we could find at the zoo.

Warmup
SSH IC x 31
IW IC x 15
Arm Circles IC x 10 Fwd and 10 Bwd
Peter Parker IC x 20
Mountain Climber IC x 20
Parker Peter IC x 20
Grass Grabbers IC x 10

First COP
The first letter of Basil is B! We can’t forget about Santa though. SSH for Santa and Burpees for Basil!

SSH IC x 5 followed by 10 Burpees OYO

SSH IC x 5 followed by 9 Burpees OYO

SSH IC x 5 followed by 8 Burpees OYO

SSH IC x 5 followed by 7 Burpees OYO

SSH IC x 5 followed by 6 Burpees OYO

SSH IC x 5 followed by 5 Burpees OYO

SSH IC x 5 followed by 4 Burpees OYO

SSH IC x 5 followed by 3 Burpees OYO

SSH IC x 5 followed by 2 Burpees OYO

SSH IC x 5 followed by 10 Burpees OYO

This was a real Crowdpleaser! Lots of Mumblechatter about No Burpee Mondays….

Now for the A in Basil…..Agassis…aka Suicides! YHC had some cones set up in the parking lot.

Sprint to first line and back – 5 merkins, Sprint to Half way and back – 5 merkins, Sprint to 3rd line and back – 5 merkins, sprint full length and back – 5 merkins. The Pax was thrown off by only one set, but YHC had more to get to!

Time for the S in Basil…..The Suck! Circle up on the somewhat dry grassy area. SSH x 6, Jump Squats x 6, Merkins x 6. Repeat as many times as possible in 3 minutes, calling out each round as it gets completed. Completed two rounds with one minute rest between them.

The I in Basil is for Indian Run. Two column Indian Run back to the gathering area.

The L in Basil stands for Ladder Merkins…..it’s the best I could do. Start at first light post, run to second and do 20 merkins, return to first light post and do 19 merkins, then back to second for 18 and so on back and forth. We made it to 17 when YHC realized this would take way too long to complete. Quick audible, as well as Drew Brees calls ’em, and we finished with 5 Burpees at light post one, and 5 Burpees at Light post two.

6 Minutes for Mary
```
Tin Snips IC x 20
Flutter Kicks IC x 20
Hello Dolly IC x 20
LBC's IC x 20
penguins IC x 20
Dying Cockroach IC x 20
American Hammer IC x 10
```
COT for Count off, Name-o-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

Special thanks to Douille for allowing me to take the Q, and a big thank you to the awesome Uptown Crew for posting with me today.

In a new turn of events, 9 Lives was dubbed Meow Meow, which he announced as his new F3 name during Name-O-Rama…..Who is YHC to object?

Coffeeteria at PJ’s was a great experience as always, with some great F2!

SYITG!

+8
December 24, 2018
Six Strong at the Foundry

6 dedicated men posted in the gloom on a chilly 39 degree Wednesday morning. YHC was listed as the Q, so the Shovel Flag was planted, the disclaimer was given, and then….

Mosey to the track for the Warmup

SSH IC x 31

IW IC x 15

Arm Circles – 10 Fwd, 10 Bwd

Abe Vigodas IC x 10

Grass Grabbers IC x 10
Catch Me if You Can – Partner Up
Pax 1 – Run Backwards on the track
Pax 2 – 5 Burpees then sprint to catch partner Flap Jack until each Pax does 20 Burpees
Four Corners
At the start, sprint straightaway to first corner
Catalina Wine Mixers IC x 10
Mosey to corner 2
Partner Decline Merkins – Pax 1 holds Pax 2 feet off the deck while in Squat position – Pax 2 does 10 Merkins – Flapjack
Sprint straightaway to corner 3
Merkins IC x 10
Mosey to corner 4
Diamond Merkins IC x 10

Mosey to Foundry, stopping at each lightpole for 5 jump lunges
Stations
Station 1 – Pullups AMRAP
Station 2 – WW2 Situps AMRAP
Station 3 – Run to bike track, 3 burpees and run back (timer)
Rinse and Repeat

Find a pull up bar, and hang so your feet are not touching the deck. Hang for 1 minute. This was a great test of grip strength, and one we will see again.

Mosey back to the flag for Mary
Flutter Kicks IC x 15
Tin Snips IC x 10
Hello Dolly IC x 15

Count off, Name-o-rama, Announcements, Intentions, and closed with a prayer to the Sky Q. Thanks for posting with me today!
SYITG!

+4

December 12, 2018
610 Stomp #171

It was a chilly morning at the Stomp, where 8 veteran Pax posted to get a little running in. YHC posted in sleeveless F3 Garb, in preparation for the upcoming Crazy Ivan! Based upon the outer layers the rest of the pax wore, one would think it was literally freezing outside! Rudy posted today, still upset he missed Walleye’s Notre Dame themed beat down. He was dressed in full winter attire, and he’s faster than me. YHC is, after all, the fastest slow guy in F3 Nation. So YHC got to thinking….is there anything Rudy and I have in common? First, we both belong to F3, which makes us both leaders. Beyond that, not sure. Oh wait! As of about 5 minutes ago, we did have one other thing in common: neither of us started a Back Blast for the last 610 Stomp we Q’d! Badada Boom!
0530…A brief disclaimer….simple instructions given to run 20 minutes out and 20 minutes back on the regular route….lots of mumble chatter! Just another day at the Stomp!
Back at the shovel flags, a little Mary:
Flutter Kicks IC x 20 followed by Hello Dolly IC x 20

10 Burpees OYO to seal the deal!

COT
Countoff, name-o-rama, announcements, intentions, and ended with a prayer to the Sky Q!

Thanks for posting with me today!

SYITG!

+7

December 4, 2018