F3 New Orleans

Author: Jingle Vader

  • Stonehinge Tough

    TClaps to Tool for naming today’s impromptu beatdown: SHT.  Here’s how we got there.

    Per the schedule, Shorty had the Q, but was a no show (he must love them pillows).  But in an email last night, Hawg or Rudy (or whoever is the NOLA webmeister) said YHC was to be Q.  Odd.  Did they know something YHC didn’t?  I wouldn’t have thought to have signed up to Q Rock City three times in a month.  Oh well, who knew?  Maybe, Shorty will show up late anyway.  So with a real honest to God disclaimer, the PAX is off to the Rock Pile.

    COP1:

    • SSHs 30xIC
    • Hill Billies 30xIC
    • Low Slow Squats 30xIC
    • Rudy’s Face Time: Parker Peters 25xIC, Mountain Climbers 25xIC, Peter Parkers 25xIC, Merkins 25xIC
    • Arm Circles (cuz Amnesty is playing in The Philippines): 15xIC each direction

    COP2 after a mosey to the track.  YHC, noticing the ring of stones from a PAX of nine, thought of Stonehinge.  Ha, the muse has stuck.  It will work with rocks or rucks.

    • Stonehinge1 (because it has stones lifted high): Shoulder press 20xIC
    • Stonehinge 2 (because it has stones that go up and down): Rows 20xIC
    • Stonehinge 3 (because Brits like their ales): curls 20xIC
    • Stonehinge 4 (because they drive backwards): overhead tricep lifts 20xIC
    • Stonehinge 5 (because it’s strong): curls with elbows out straight 15xIC

    COP3 for a mosey around the track with five burpees at each fourth of the way.  It was so fun, QHC decides to rinse and repeat but with 10 lunges each leg instead of burpees at each quarter around the track.

    COP4 at the benches:

    • Chaning Tatums (Right leg step ups) 20xIC
    • Tatum ChaningsLeft leg step ups) 20xIC
    • Dips 20xIC
    • Inclined Merkins 20xIC

    Circle of Mary:

    • Russian Twist with rocks or rucks 15xIC
    • Hello Dolly with rocks or rucks 20xIC
    • LBCs without rocks or rucks 25xIC
    • The REAL Freddy Mercury without rocks or rucks 30xIC

    Mosey back to the rock pile, and then to the flag for a Countdown, Namorama and COT in thanks of a glorious day for the start of May.

    TClaps to Hawg and Heisenberg for rucking it today.

    TClaps to Shorty for letting YHC be today’s Q.

    Moleskin: After Heisenberg’s constant mumblechatter about Stonehinge, Tool shortens it to SHT.  Stonehinge Tough, baby.

     

  • No cotton, so let’s use rocks

    Today is YHC’s second anniversary with F3.  Tclaps AGAIN to Reluctant Yankee for EHing me.  No one got me cotton (you PAX with Ms remember that cotton comes after paper), so rocks it is.  After a disclaimer, the PAX was off, with YHC being a bit more sure than his first Q, where RY kept interjecting instructions.  Rudy seemed to have assumed that role forever more, but his pinky is still sore, so he’s running amok while the rest of the PAX is getting dizzy counting his laps.  Anyway, after a mosey to the rock pile,

    COP1 (for Amnesty and Rudy):

    • SSHs x30IC
    • IWs x30IC
    • Don Quixotes x15IC
    • Arm Circles 30xIC forward, 30xIC back
    • Low double slow squats (4-count down, 4-count hold, 4-count up): 30xIC
    • Face time a la Rudy: Merkins 25xIC, Peter Parkers 25xIC, Mountain Climbers 25xIC, JLos 25xIC

    Get cotton, er, rocks for COP2 (for Bubba): to the bleachers for some deep lifts:

    • Bench press 25xIC
    • Shoulder press 20xIC
    • Bench press 15xIC
    • Shoulder press 10xIC
    • Bench press 5xIC
    • Curls 20xIC
    • Rows 15xIC
    • Curls 10xIC
    • Rows 5xIC

    To the kiddie gym for COP3 (for Triple Shift or Shorty):  rotate pull-ups AMRAP, dips AMRAP, crooked rows (using twisted bars at different heights) AMRAP, swinging merks AMRAP, and 12 burpees for the count.  Rinse and repeat.

    Mosey to the field for an interlude: lunge walk about 50 yards to Circle of Mary:

    • Russian twists (for YHC): 20xIC
    • Crunchy rolls (courtesy of Gus from Chattanooga): crunchy frog, then roll over without using arms for another crunchy frog, then roll back without using arms: 10xIC
    • Dr. 2 (for SFx): 10xIC
    • Dying Cockroach (for RY): 20xIC
    • LBCs (for every PAX): 20xIC

    Return rocks for mosey back to the virtual flag, where Rudy was planking for the Six (YHC).

    Moleskin: When YHC started, there was only one flag and it showed up at every beatdown.  Now there are four, or maybe more, but none to be seen.  What’s up with that?

    Moleskin: YHC was planning some boo-boo bear crawls in honor of Hawg, who introduced them to YHC at his first Rock City.  [YHC still remembers the razor stickers in the field, but since he got only about 5 yards before collapsing, his palms survived.]  But, hey, time escaped, and mumble chatter prevailed.  So that will be for next time, plus I think Hawg is still in a grinning contest with SFx in Philly to see who can box-jump the highest.

    Thanks for a great two years.  I’ll be getting double-respect before I know it.  JV

     

  • Age is a state of mind

    Waiting for Marlin, so YHC’d have some company.  Alas, he’s a youngster, fartsacking with the best of them.  So after a Disclaimer and announcement of the time in Bermuda,

    THE THANG

    Mosey to rock pile for COP1:

    • Jump Squats 25xIC (too much mumble chatter about missing SSHs)
    • Side Straddle Hops 25xIC
    • Hillbillies 25xIC (after all that mumble chatter, no IWs for the PAX)–PAX welcomes Hawg.
    • Casablancas 25xIC (QHC’s mashup of a Rev move and a Shorty move: pulsing squats while rotating the arms out up and down)
    • Face time: Peter Parkers 25xIC, Parker Peters 25xIC, Mountain Climbers 25xIC, JLos 25xIC and Merkins 25xIC (in homage to Rudy, as he circles the track with his pinned pinky)

    Pick up a rock (any size) and mosey to the oval track for COP2:

    • Bear crawl (25 yards or so), and back with crab walks (mumble chatter about the razor grass, so YHC had pity and deep-sixed the Boo Boo Bear Crawls and Bear-pees).
    •  Lunge walks (same distance and back)
    • Duck Walk (same distance and back)
    • Frog Hops (same distance and back)

    Circle up for COP3 avec les pierres:

    • Shoulder lifts 25xIC
    • Curls 25xIC
    • Rows 25xIC
    • Squats 25xIC
    • Calf raises 25xIC

    A quick mosey around the track for COP4.  #TClaps to Yo-Yo for the antelope sprint.

    Mosey to the soft grass for Circle of Mary:

    • LBCs 55xIC (just because)
    • Flutter kicks with rocks over abs 25xIC
    • Y-T-W (or your torso whines): arms lifts on the belly, first Ys 25xIC, then Ts 25xIC, then Wx 25xIC
    • Hello Dollys with rocks over abs 25xIC
    • Rosalita (without rocks, as far as QHC could see) 25xIC
    • Real Freddy Mercuries 25xIC
    • Putins with (or without) rocks 25xIC

    Mosey back to rock pile to return our friends, and then the PAX moseys fastish (QHC is getting better, but he’s still slow as molasses in going fast, another year to improve) to the Virtual Flag for Count Off, Name-o-Rama and COT.

    Thanks for a great B-Day Q: double nickels are a great stop in life’s journey!   Welcome back Rudy pinky, pin and all; modification is what it’s about.  Been missing our pirate: where are you Bubba?  JV

  • President’s Day is YUGE, they tell me

    Anybody can Q a Rock City!  What’s to do?  Everyone, and I mean everybody across the nation, is telling me, Jingle Vader, you should be a Q at Rock City; you’ll make The World great again.  [But it’s great already, duh!]  I’m listening to America: although I’m an open-border kind of guy (all Uptowners are welcome), I know America is looking for a fine-tuned machine.  I’m mean, got rocks; they’re yuge.  Show ’em how it’s done.  A fine PAX.– random mumblechatter

    No disclaimer, because we’re not virgins at this.  [T-claps to Walleye for posting with the real men on a Monday.]  Just start off with 15 burpees OYO.  Then the mosey begins.  Lots of mumblechatter that the PAX is headed the wrong way.  It’s a victory lap, boys.  Then a warm-up COP to encourage the citizens.  35 SSHs in honor of Prez Kennedy, who was prez when YHC was born.  Duct Tape then appears, looking as confused as Mike Pence talking to Mike Flynn; I wanted to assure him that I hadn’t talked to the Russians.  But then in swooped Hawg like Theresa May to save the Brits from those dangerous Europeans.  So 38 SSHs in honor of Prez Ford, who was prez when Hawg was born (or, so YHC guessed).  Confusion is beginning to ensue: nothing to do but another 15 burpees OYO and then some more moseying.

    What’s all this mumbblechatter about where are the rocks?  Look at yourselves in the mirror: don’t you just thank the Lord that you’re you?  Who needs rocks?  We all got rocks.  Time for some Andrew Jacksons (pull-yourself-up-by-your-own-bootstraps).  Break up into four groups of threes: timer group does 10 pull-ups, while group 2 does squats, group 3 does merkins and group 4 does derkins.  Switch around to do all four; then rinse and repeat with 8 pull-ups as the timer, then with 6, and finally with 4.  If you don’t like the name Andrew Jacksons, try Woodrow Wilsons (as he was the 28th Prez 10+8+6+4=28).  Then another 15 burpees OYO.  So that’s 45 burpees for the New Guy.

    Mosey to Bunker Hill for some Elevens (should have done Tens, because 1+2+3+4+5+6+7+8+9=45).  LBCs from 10 to 1 on one side, and Jump Squats from 1 to 10 on the others with moseying in between.

    After the PAX smoked the enemy, it was time for sitting around.  To the wall for a low sit for 45 seconds or so.  The first 35 seconds went fine.  But when YHC tried to name the presidents from 35 onward, the blood flow was a little slow, so it was probably more like a minute, which is better anyway.

    Mosey past the rock pile, where Hawg pined for calmer days when he could pick up an extra rock without any shame.  But the PAX continued for a last Circle of Mary.  46 LBCs for the next President; then 35 American Hammers in honor of Kennedy’s keeping Krushchev  at bay (kinda) and then a close out with 17 merkins in cadence (cause YHC thought the 17th prez was Lincoln, but Hawg reminded the PAX that Lincoln was 16, so YHC now dedicates those merkins to the first President to be impeached).

    Mosey home for namorama, lots of special intentions, and then a COP.  As crazy as it may seem here, we could have been born in Syria, South Sudan or Kandahar.  We’re blessed more than we could know.  So lift a prayer of thanksgiving for our great nation, and thank a soldier.

    Moleskin: Hawg (or was it Tool?) figured out the theme: with the trump card, anything goes.  You don’t need rocks at Rock City, just like you don’t need bikes at the Coastie or speedos at whatever Da Parish has renamed Waterworld.  [I’ll be going to Okwata on Thursday, in case anyone is worried.]

    Jingle Vader

  • Footfree Does Not Mean PainLESS

    YHC made the mistake of going to The Skinny on Monday (mostly because he couldn’t find his car keys to get to Rock City): bad judgment.  Left foot in bad shape.  It’s hell getting old.  No posts Tuesday or Wednesday; had to resort to Water World on Thursday.  So this morning’s post would be true to The Uptowner: no fancy footwork.  So that leaves lots of other body parts to abuse … er, improve.

    After a disclaimer, THE THANG, which went approximately like this:

    • Double-slow squats (in a 13 count, most of the time: four to squat, four down, four up, and one for the count): 25xIC
    • Left foot over right foot stretch: 20xIC (Tclaps to Kim Chee for how to count)
    • Right foot over left foot stretch: 20xIC
    • Merkins: 25xIC
    • Diamond Merkins: 25xIC
    • Elf on the Shelf (to the right foot): 25xIC
    • Elf on the Shelf (to the left foot): 25xIC
    • Tricep behind the head curl: 25xIC
    • Russian twists (con rock): 25xIC
    • Flutter kicks (con rock): 25xIC
    • On belly, for Ys, Ts and Ws: 25xIC each
    • Fence sitting: 1m30s
    • Fence sitting with overhead press: 25xIC
    • Fence sitting: 1m30s
    • Upper arm curls (definitely not for the girls), or head bangers: 25xIC
    • Dead lifts(???): 25xIC
    • LBCs: 100 (or 101) xIC (YHC wanted to go to 125 a la HVAC What the Hell?, but the PAX revolted at 100)
    • Left-staggered merkin: 15xIC
    • Right-staggered merkin: 15xIC

    Apologies to the PAX because I know the list above is probably somewhat out of order, is certainly missing a roung or two and may include one or two that didn’t happened.  But, hey, YHC’s foot did find: his pecs and biceps, that’s another matter.  But you don’t get stronger without a good DownPAINment.

  • Two Cubed

    With FracSac looking to get his pretty face on TV on Baton Rouge this morning, YHC volunteered to be a sub Q.  YHC is usually a Birdcager on Wednesday; this was only his second or third post at the Foundry.  He’s trying to promote international amity and solicitude amongst the NOLA tribe.  It’s tough work, but someone has to do so.  Cogito, ergo ererceo.  Shorty tossed out the possibility of DJ style, but does he post?  [That question answers itself, but where was Hawg or Triple Shift or Amnesty or Wall Eye, etc.?]  So with a quick disclaimer, a PAX of seven set off for a nice mosey up Roosevelt Mall, where Tool slid on in to make a round eight.  A good number: it multiplies and divides well.

    COP1 (where there was lots of MumbleChatter, particularly from Mr. Chatterbox who was apparently still licking his wounds from the different calls to Clemson than to ND a few years back.  Suck it up: it was Alabama, for heaven’s sake: they’re supposed to lose).

    • Imperial Walkers 25xIC
    • Low Slow Squats 25xIC
    • Don Quixotes 25xIC
    • J Lo’s 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC
    • Daft Punk (for Cowbell) about 10x in quasi cadence (not really; completely F’d up, more like it)–YHC needs to work on this.  Is it one lunge on each side for an around the world for an 8 count? Or is it two lunges in front, one to one side, two rear squats, then a lunge to the other side for a six count?  SFx, where are you when we need you?
    • Arm Circles: 25xIC each direction (We missed you in this gloom this morning, Amnesty)

    Mosey to the kiddie gym for COP2.  The PAX split up into four pairs for rounds of burpees (the count), chin ups (and/or hang with arms in an L) (AMRAP), box jumps (AMRAP) and dips (AMRAP).  First round, 16 burpees; second, 12; third, 8; and fourth, 4.  [Less mumblechatter, more heavy breathing JV-style.]

    Mosey to the benches along Roosevelt Mall for COP3: The PAX split into two groups of four.  One group did 8 derkins at first bench and moseyed to second, while second group moseyed to second bench to do 8 derkins; then continue for 6 derkins at the next bench, then 4 and then 2.  Return home with same pattern, but with inclined merks instead.  [YHC noticed that the pod who started with derkins before the mosey overlooked(??!) moseying after they did their fourth/last set of derkins, but YHC is a polite HIM and keeps that thought to himself.]

    Mosey back to the kiddie gym for COP4:  Again, the PAX split up into four pairs for rounds of Imperial Squats (the count), leg lifts from the monkey bars (AMRAP), step ups (AMRAP) and rows (AMRAP).  First round, 12 Imperial Squats; second, 9; third, 6; and fourth 3.

    Sorry, no time for Mary.  Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT.  Pretty good for a Q on the fly if YHC must say so himself.  Thanks to the PAX for keeping him honest.

    Love and peace, Jingle Vader

  • Uptowner returns Uptown

    With all the hate, YHC decided we needed more love, love of DownPainMents.  So after a quick disclaimer, The Thang focused on several things apparently new to Uptowners.  Spread the love, and Pain.

    After a shortish (and unsuccessful) mosey to see if any tomatoes were setting out their yoga mats, COP1 at the bandstand:

    • SSH 30xIC
    • Imperial Squats 25xIC
    • Peter Parkers 30xIC
    • Parker Peters 25xIC
    • Monkey Humpers 30xIC

    YHC has realized for some time that Uptowners have a limited repertoire.  Maybe you can’t teach an old dog new tricks, but other than YHC there were no old dogs here.  So COP2, that is, some Route 66 along the Alley of Death.  11 burpees at the bollards (Tclaps to Roots for correcting YHC on the name; YHC couldn’t even remember his own backblast last week for the vocabularistically challenged), mosey to first lamp post for 10 burpees, etc. all the way to the tenth lamp post by the Kiddie Fountain (I thought it was one of the several Popp fountains around town, but Reluctant Yankee contends it a Hyams fountain, which Google identifies as the fountain at the entrance of the amusement park in City Park; are there two?  Until the PAX can investigate or the Official Historian Tool can confirm, YHC will just call it the Kiddie Fountain) across Magazine for 1 burpee for a total of 66 burpees.  Quizzical mumblechatter asking YHC whether the PAX had to cross the street.  Year, dear, but look both ways first.  So Route 66 was apparently a first for The Birdcage.

    Since the Kiddie Fountain (see above) has so many good, square edges, some merk-o-rama was in order: a quick 20 merkins in cadence followed by a quick ten derkins in cadence.  Now for COP3, apparently another first for Uptowners: some Dora: pair up for 100 Imperial Walkers, 200 Squats and 300 LBCs with alternating moseys to second lamp post and back.

    Mosey back down the Alley of Death for a closing Circle of Mary for COP4:

    • American Hammer 25xIC
    • Flutter Kicks 25xIC
    • Dying Cockroach 25xIC
    • Dr. W 10xIC (apparently another Uptowner first; remember it PAX, you’ll feel it again, I promise)
    • Hello Dolly 25xIC
    • V Ups 10xIC

    Tclaps for Tito’s Kotter.  A true HIM: he didn’t let his ankle rule the day.

    Peace, Jingle Vader

  • Silence is Golden … Pain Per Syllable

    With apologies to 86 for posting this backblast after his awesome V Q, YHC couldn’t wait any longer because that unrepentant, recalcitrant, inveterate fartsacker Shorty (and, no, that doesn’t mean you’re entrained to The Rebels) is talking way too much smack to stay silent.  I don’t have the patience of 86.

    So after a terse but complete disclaimer, 86 was off for a long mosey without a word.  With the obvious reminder that My Deed Is My Word, 86 would lead by example.  We circled up at the Alley of Death for some suicides.  The instructions were recited once.  [Lesson One: you need to listen to others, it’s not about you.]  Mosey to first lamp post for 5 burpees and return for 10 V-Ups; mosey to 2d for 5 more burpees and return for 10 more V-Ups; same to third lamp post; and same to the fourth.

    After a call for a 15 count from Roots, a single call for an Indian Run to the row station.  Again, the instructions were recited once.  [Lesson Two: see lesson one.]  Break into four groups: 20 Merkins for the count, Side Lunges AMRAP, Mission Impossible til the Merkers say recover, and Inverted Rows AMRAP.

    Mosey to the shelter by the band stand for another split into four groups.  Again, one recitation of instructions.  [Lesson Three: if you didn’t get Lesson One or Two, you’re hopeless.]  15 Derkins for the count, Dips AMRAP (which for YHC ended up being about 12), Steps Ups AMRAP, and Single Left High Lifts (switching legs every 5) AMRAP (which for YHC ended up being about 6-7).  After a single call for a 20 count from C-Man(?), a single call to Rinse and Repeat.

    “Let’s Mosey.”  Ended up being way shorter than YHC was fearing: only to the bollards just outside the shelter.  [For those who’ve skipped The Birdcage too many times or have been there but never listened to the engineers in the PAX, the bollards are those thick posts jammed into the ground.]  The tease was all the more cruel because the next round was two or three levels below Dante’s Ninth Level of Hell: more suicides with the five lamp posts up the Alley of Death.  The instructions were terse and simple: at each lamp post, five sets of a single pair of shoulder taps in plank, bring hands back to feet and hop up; at the bollards, ten jump squats.  Again, a single recitation of the instructions.  [Lesson Four: Listen well, and don’t assume that it will be easy, because this was probably the toughest DownPAINment in months: sorry, Hawg and Bubba; don’t even think you’ve been close, Rudy.]

    YHC assumes there was another call to Mosey, but perhaps not.  Anyway, another Indian Run mosey around the track to some location that YHC couldn’t discern as being any different from anywhere else.  The instructions from there were as short and clear as all the rest: slow mosey past two stencils in the road (the outline of the guy running with arrows in both directions), and then haul ass (YHC’s words; I think 86 simply said run) to the third stencil; and repeat a second time to end up back at the Flag (which in fact was not virtual, but in fact real this time, courtesy of YHC because he knew that the uptowners can’t be relied on in this regard; their flag producing abilities resemble Shorty’s posting abilities).

    End with some planks.  It went like this.  “Regular Plank.”  Silence for an indeterminately long period.  “Put your right hand behind your back.”  Again, silence for an indeterminately long period.  “Regular Plank, again.”  The third word took YHC by surprise: it seemed so surprisingly effusive, but 86 is after all a chef in New Orleans: he certainly is well versed in the sparing use of lagniappe to make the surprise an integral part of The Experience.  Anyway, silence again for another indeterminately long period.  “Put your left hand behind your back.”  Yep, more indeterminately long silence.  “Recover.”  That was it.

    Thank God we were done.  This was more Pain Per Syllable than I thought humanly possible.  Mumble Chatter is easy, but the required use of listening ears throughout the Pain is a challenge.  Today was another good reminder that we gain wisdom, insight and strength by listening, not by idle chatter.  [I did overhear 86 comment at the end that we didn’t do any COPs because he doesn’t like to count: yeah, that’s what all yogis say.]  After a Count-Off and Name-O-Rama, a prayer of thanksgiving for the holidays and new year.  Thanks, 86, for a great Q.

    Jingle Vader

  • Countdown to Christmas

    YHC arrived with just one PAX waiting: Cruiser from Houston. Great to have a visitor. But really, just one other PAX? Fear not. Out of Gloom slowly crept 17 more PAX for a quite awesome showing this Christmas Tide, Rudy with his guns a blazin’. So after a Disclaimer, a PAX of 19 set off for the countdown to the Twelve Days of Christmas on this 24th of December.

    Warm Up Countoff
    Sudden Change of 12 burpees
    SSHs 24xIC
    Eric Heidens (ice skaters) 24xIC
    Bows to the King (alternating curtsies) 24xIC
    Parker Peters 24xIC
    Imperial Walkers 24xIC
    Sudden Change of 12 more burpees
    Lots of mumble chatter. Rudy, ever the observant one, seems to detect a pattern.

    Mosey to the wall of honor. The quivering excitement of every kid in anticipation of Christmas or Hannukah is, well, just exciting. How they jump up and down. It’s so infectious. YHC wanted to see if the PAX felt as excited.
    Calf Raises x24IC
    Toes Out x24IC
    Toes In x24IC
    Right Leg Only x24IC
    Left Leg Only x24IC
    Slow Lift x24IC
    The mubble chatter was deafening. Too many in the PAX were still smiling but not giddy enough, so Rinse and Repeat.

    Mosey to Roosevelt Mall for some mix and match: mashing bear crawls, duck walks and frog hops between benches with derkins, dips, erkins (incline merkins) and LBCs (feet on bench) at the benches.
    Bear Crawl to 1st bench for 12 derkins
    Duck Walk to 2nd bench for 12 dips
    Frog Hop to 3rd bench for 12 erkins
    Bear Crawl to 4th bench for 12 LBCs
    Duck Walk to 5th bench for 12 derkins
    Frog Hop to 6th bench for 12 dips
    Bear Crawl to 7th bench for 12 erkins
    Duck Walk to 8th bench for 12 LBCs
    Frog Hop to 9th bench for 12 derkins
    Bear Crawl to 10th bench for 12 dips
    Duck Walk to 11th bench for 12 erkins
    Frog Hop to 12th bench for 12 LBCs
    Missed you, Hawg. Hey, that was one animal walk for each bench exercise, cuz 3×4 always equals 12.

    Mosey back to great lawn for a closing Circle of Mary, with a theme that by now should have been obvious.
    Crunchy Frogs x12IC
    Hundreds (pulsing V-Ups), but just x12IC, not 100
    Russian Twists x12IC
    I box cutters (since you open most boxes by slicing across the botton, up the middle and across the top, this 6-count seemed more apt) x12IC
    Straight Sit-ups x12
    Twists (as in LBTs) x12IC
    Merkins x12IC
    Alternating (i.e., staggered with the right arm forward) Merkins x12IC (it was supposed to be Alternating Shoulder Taps, but YHC had a brain freeze, no blood circulating up top apparently)
    Staggered Merkins (with the left arm forward) x12IC
    Dr. Ws x6IC
    All arounds (aka Rotisserie), as the FIA PAX appeared for some eye candy through the circle o planks
    Ys (pulsing arm lifts on belly) x12IC
    For the orthographically challenged, that’s CHRISTMAS DAY. And with YHC’s apologies to the PAX for running over, we made it through all of CHRISTMAS DAY because, of course, it has 12 letters.

    Tclaps to Cruiser, 60 years young, for posting from Houston, the second Double Respect in two weeks. Way to keep us all humble and inspired. After countoff and namorama, a quick COP with the inspiration to make us all better servant leaders. Merry Christmas to all.

  • Spaghetti

    While the Wolfpack boyz were worried whether they could lift their arms for some good huggin’ to keep anyone from crying or whether they could stay in a stairwell so that their skinny legs wouldn’t shiver, YHC and his PAX were into some Serious DownPainMent in the real outdoors under the stars and in the North Dakota-worthy wind.

    After the Disclaimer, the THANG.

    First, a quick (as in quick, not some uptown hug-and-kisses tempo) warm-up (with a false start when YHC said “ready, in cadence, exercise” without first announcing the exercise):
    SSHs 30xIC
    Hillbilly squats (a first, at least for QHC) 30xIC
    Don Quixotes 20xIC
    Sudden change of 5 burpees

    To the rock pile to pick up some medium-sized boulders for a fast-paced COP:
    High curls (horizontal to forehead, no going below shoulders) 20xIC
    Shoulder presses 20xIC
    Full curls for the gurls 20xIC
    static arm extension 40 seconds
    Elf on the right shelf (lift from left foot to right extension) 20xIC
    Elf on the left shelf (lift from right foot to left extension) 20xIC
    Flutter kicks with boulder six inches over sternum 20xIC
    Hello dolly with boulder six inches over sternum 20xIC
    Putins 20xIC
    People’s Chair 1:30
    People’s Chair with Shoulder Press 20xIC
    People’s Chair with Curls for the Gurls 20xIC
    People’s Chair with static arm extension 40 seconds

    Shake out to rinse and repeat, except 16xIC.

    Pair up for Pogo WWIIs (pass rock from overhead to partner and back, etc.): 30 and then another 30.

    Wrap up with 10 burpees–which at least for YHC were a gazillion times harder than the first 5: he had no more thighs or shoulders. YHC’s arms and thighs were now, officially, spaghetti.

    Close with Namorama, few announcements (because Amnesty either fartsacked or was busy hugging the uptown boyz) and then a short Shoutout to let your example, even more than your words, be an eloquent lesson to the world.