F3 New Orleans

Author: Rudy

  • Running at the stomp

    9 human PAX and 1 k9 PAX arrived in the foggy gloom at City Park this am.

    YHC had the Q, and as I am now embarking on a training program towards a March Marathon – the workout today was going to be pretty simple: run.  (and as a hint for all the rest of you PAX: if you see my name on the Q sheet for the 610 stomp in the coming weeks, the workout is probably going to be about the same….)

    All PAX on your own pace – head down the Bayou route.  Be back at the VSF for Mary around 6:10.  Thanks, Cowbell, for the pace and the F2 on the route.  Cowbell participated in a Youth Run NOLA event this weekend – read more at http://youthrunnola.org/.  Great program, nice work Cowbell.  I think you’ve talked me into signing up for it!

    Finished with Mary (Dolly, Rosalita, Flutter Kicks).  Then count-off, names, announcements and prayers.  In particular, Fracsac reminded us to be thankful for our own kids with a callout of upcoming Operation Sweet Tooth: https://operationsweettooth.org/

  • Milkman Wannabees

    10:30 Friday night, word arrives that Milkman won’t be able to make his scheduled Mothership Q.  Get well soon, Milkman.  We will miss your rigorous cadence calls!

    But we’ll make do as best we can.

    Gloomiest morning of the year.  Fog.  Dark.  Perfect weather for a workout.  14 PAX (including 1 FNG from Baton Rouge) gathered around the Troubled Waters Flag (thanks Kim Chi!) and embarked on a rotating Q workout.

    Rudy: Mosey to the lawn in front of the museum for a little Menagerie work

    • Peter Parker x25
    • Bear Crawl to the tracks and back
    • Low Slow Squats x25
    • Duck walk to the tracks, Lunge Walk back
    • Low Country Crab x25
    • Crab Walk to the tracks.  Walk Crab back.  (or vice versa)
    • Imperial Walkers x25
    • Frog Jump to the tracks

    FracSac: Grabs the Q, leads us on a round-a-bout mosey covering about 25 yards.

    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree

    In a surprise move, no more burpee broad jump!  Instead Partner Up

    • PAX 1: Plank. PAX 2: Plank with feet on PAX 1’s back
    • PAX 2: Derkins IC x10 while PAX 1 planks
    • Then PAX 1: Murkins x10 while PAX 2 planks (feet still on back)
    • Flapjack and Repeat

    Kim Chi: Takes us to the Museum Stairs for Stairway to Heaven

    • 1 Merkin on first step
    • 2 Merkin on second step
    • 3 Merkin on third step
    • 10 Burpees on the landing
    • 4 Merkins
    • ….
    • 11 Merkins at the top
    • 5 Burpees

    Heisenberg: Moseys us another 25 yards to the Fountain

    • Channing Tatum x21
    • Dip x20
    • Tatum Channing x19 (PAX grumbles about being lopsided)
    • Dip x10

    Jingle Vader: Bringing us home.  YHC looks at watch and sees there are 20 mins left.  YHC is appropriately worried about JV deciding to finish with “20 mins of Mary”.

    First: Mosey to the Sculpture Wall.

    • 10 Box Jumps
    • 20 Derkins

    Then Mosey to the Great Lawn for 17 minutes of Mary

    • Crunches
    • Dying Cockroaches
    • Dr. W
    • Ys, Ts, Ws
    • Superman
    • Rolling around back and forth for a while (prompting much discussion from PAX as to whether this constituted an exercise or not)
    • Putins
    • Maybe there were more.  I really don’t recall.

    7:28.  JV calls for a 1 min plank.  Rudy sensing an opening ventures to be timer.  Plank for “1 minute” (which mysteriously turns to 2 minutes bringing us to 7:30).

    JV calls for 15 burpees in the final minute, thinking he has 1 minute left.  PAX stage an open revolt and refuse, instead return to the TWSF.

    Finish with Countoff (14 PAX strong), Name-o-rama (welcome aboard, Banjo – named thus after describing his interest in classical guitar).  Close with a prayer, then off to Morning Call to watch Coxswain once again polish off 2 hot dogs over coffee.

    Be Well, Milkman.  Look forward to your return soon!

  • Burpees for Breakfast

    (no-show) Hawg inspired me to take the Q at The Uptowner for the very first time.  4 PAX joined me for an unseasonably warm and humid morning at the VSF.  Thanks, Tool, for joining me a few minutes early for some pre-Thang ISI work.

    The Thang: Burpees.  But first: SSH x25 just to get the blood flowing.  Then Burpees.

    • 10 minutes of Every-Minute-On-The-Minute rounds of 10 burpees.  Fortunately, PAX had JV to help us all keep count.  1.  <Darth Vader Breath> 2. <More Darth Vader Breath>.  3.
    • Gee that was fun.  Go grab a Rock
    • 10 minutes of EMOM AMRAP of a squat-curl-press-and-back-down routine with your rock (Start standing, squat down to pick up the rock.  Curl up.  Press up.  Go back down to squat to place the rock.  Stand up again.) YHC had to explain at least twice to Heisenburg that one does not throw the rock down, but gently places the rock at the bottom of the squat.
    • 6 minutes of EMOM Burpees.  Because the world needs more Burpees.
    • 10 minutes of EMOM with our Rocks again.
    • 1 minute left – Burpees!

    I’m sorry to disappoint you, Fracsac.  I know you came for the full 45 minutes o’ Burpees that you were promised.  Maybe next time.  I appreciate your courage in showing up for it (unlike others who apparently chose to fartsack instead)

    Close with intentions, remembering those suffering through violence, sickness, natural disasters.  Ask for wisdom and patience to see and execute God’s vision for each of us.  In particular, YHC asks for blessings on his son and all high school seniors as they continue the process college applications and decision making.  May God shine a light on the path for each of them.

    Thank you all for chance to lead.  Next time at The Uptowner, we may graduate from 17 minutes of burpees to 20 minutes…

     

  • And Then There Were Three

    One of YHC’s favorite songs: from Genesis’ 1978 album And Then There Were Three.  Sure enough, as 5:30 arrived on the shores of Lake Pontchartrain – 3 PAX gathered for a workout.

    But today’s theme was not Genesis.  No, not today (but maybe a future workout).  Today YHC had something else in mind.  Technically, YHC had something else in the trunk.

    The Thang: Mosey to the trunk of YHC’s car and each PAX grab a pair of bricks.  Get to know your bricks, they will be your friends for the next 45 minutes.

    Mosey over towards, and around, the fountain.  Mix in some High Knee, Karaoke, and Butt Kicks before settling in on the grass.

    COP #1: Usual Rudy Warmup

    • SSH x25
    • IW x25
    • Plank-o-Rama: PP x25, FM (with Bricks) x20, PP x25, PJ x30

    COP #2: 2 Pax exercise while 1 Pax runs a lap.  All exercises and laps done with bricks.  Repeat each exercise until each PAX has taken advantage of the opportunity to run laps twice.

    • 8 Count Body Builders.  (JV turned them into 10 count, adding a brick-press).
    • Lunges
    • Dying Cockroaches

    YHC noticed quickly that just holding the bricks throughout was, in itself, a good grip workout.  YHC also noticed that each lap JV ran seemed to be different – different direction, different distance.  Some around the fountain, some around 1 quad, some around both quads, some around the fountain and one quad.  While lunging, YHC wondered what the inside of JV’s head must be like.

    COP #3: October ISI Challenge continuing, so YHC needed more pullups.  With our brick friends, mosey to the top of the levee and over to the HOP.

    • Down the levee to the HOP.  Pull-ups x5
    • Up the levee.  Brick Murican x5
    • Still on the levee.  Squats x5
    • Repeat x5

    Triple Shift crushed us.  Impressive watching the machine knock out the Pull Ups then sprint back up the levee.  Nice work!

    COP #4: Mosey back to the VSF to finish with some Brick-Mary

    • Putin x20
    • Flutter x20
    • Rosalita x20
    • Crunch x20

    COT: Countoff and Name-o-rama (both of which go pretty quickly when there are only 3).  Finish with a prayer, asking for God’s providence to help us use the gift of today wisely.  YHC asks for blessings on a long time friend of the family who passed away last night.  Close with St. Ignatius’ Prayer for Generosity.

    JV, Triple Shift: Thank you for humoring me as I decided to try something different today with the bricks.  I think it went well enough that I’ll give it a shot again one day soon.

  • Touch, Touch, and Touch

    Yet another delightful New Orleans fall morning: 75 degrees and 100% humidity.  I love fall in the south.

    YHC had arrived at Rock City early to embark upon a northshore-inspired pre-thang run AND to scout out the planned Q.  Alas – the gates to the football field were chained and locked (perhaps to protect them from the ferocious pounding of Hurricane Nate?).  After pondering the PAX suggestion of having COP#1 include scaling the fences, YHC decided instead to pull a JingleVader and make the Q up on the fly.  Disclaimer issued (doing my best to follow Hawg’s lead in describing the perils), and off to the races.

    COP #1: The usual warmup location.

    • SSH x25
    • IW x25
    • Plank-o-rama with Peter Parker, Plank Walks, Parker Peter, Mountain Climber each x25.
    • Shorty grumbling.  Surprise.

    Grab your rock.  How Big, Shorty asks.  Sheesh.  Just grab a rock and go.

    COP #2: Find a comfortable gravelly parking lot next to soft grass.  Perfect location.  Dora 1-2-3

    • 100 Burpees coupled with Lunge Walk half-way across the lot, Walk Lunge back (trying not to fall over).  LBC waiting for the 6
    • 200 Shoulder Press coupled with Bear Crawl 3/4 of the way, run back.  LBC waiting for the 6
    • 300 Squats coupled with Sprint across the lot and back.  LBC waiting for the 6
    • YHC had to explain several times to the apparently hard-of-hearing PAX: “Touch the curb here.  Sprint over there.  Touch the curb.  Sprint back.  Touch the curb.  Touch, Touch, Touch.  Get it?”  Eventually, they got it.  YHC learns he needs to use smaller words.

    COP #3: Grab your rock and circle up in the field

    • Shoulder Press x10 (grumbling about more shoulders?)
    • Rows x20
    • Bench Press x20
    • Cockroach x20
    • Repeat

    Deliver the rock back home and return to the VSF.  Countoff (11 PAX survived Hurricane Nate and were ready to roll) and Name-o-rama.

    Round of announcements (Octoberfest run this week, Convergence next Saturday).  Prayers and intentions (Cowbell special intention, Babyface hospital visit this week, victims of shootings and hurricanes).  YHC offers a prayer for his sister’s birthday today, in particular remembering the bonds of family that help us all through times of trials and tribulations.

  • The number of the PAX shall be 10

    YHC arrived a bit early at Pontiff to explore the lands.  I had some ideas for new things I wanted to try.  2 important discoveries: the football field was a swamp, so that was off limits (the rest of the park was also a swamp – but if we’re going to dig up turf, lets do it off of the football field); more importantly – the steps in front of the rec center building had railing arranged such that no more than 10 PAX would fit.  So as long as we numbered 10 or less, YHC would get to try a new trick from the F3 Lexicon

    Moseyed back to the VSF (Where are the flags.  Did someone leave a flag with Shorty again?), Bogey was already waiting.  Then JV.  Milkman, and DuctTape rolling in again.  Tool’s truck, prolly with Amnesty.  Marlin (hey Baby!) and we could hear the squeaking sounds of Hawg’s bike indicating an imminent arrival.  Walleye emerging from the gloom.  10 PAX, still 5:28.  YHC was confident that Cowbell and Shorty would not show, and they didn’t disappoint.  So at 5:30 – 10 PAX rolled out through the first puddle and off towards the rocks.

    COP #1: Normal spot for warmups.  SSH x5. #Mumblechatter about how calves were feeling it. NOW GRAB A ROCK.

    COP #2: Since we couldn’t use the football field, head over to the next best open area of grass and line up the rocks.  But first, plank-o-rama

    • Peter Parker x25
    • Mountain Climber x25
    • Parker Peter x25

    The Thang:  OYO

    • 5 Burpees
    • Allelujah walk/trot to the fence and back, con rock (about 50 yards each way)
    • Bear Crawl to the last tree, Crawl Bear back (about 25 yards)
    • Repeat
    • Repeat again (subbing out Lunge Walk / Walk Lunge for the Bears)

    Interlude: Head over to the rec center steps.  F3 Lexicon calls it the “Deep Sea Diver”, though YHC cannot fathom why.  (#seewhatididthere).  Each PAX gets a lane on the steps (and there are only 10 lanes…)  Plank up at ground level.  Hip Slappers (in cadence) x5.  Feet up one step (starting to decline).  HS x5.  Feet up one more step.  Repeat.  Up 6 steps, then back down.  Shoulders feeling it.  You know what shoulders need?  MORE ALLELUJAH.

    COP #2 Again: Repeat 2 more times.  Burpees, Allelujah, Lunges.

    COP #3: Mosey to the Swingset area and drop all our rocks in a pile.  Partner up.

    • Pull ups
    • Rows
    • Curls
    • Squat Jumps (YHC swears he saw Amnesty leave the ground at least one time)
    • One lap around the track (timer)

    As PAX grimaced while watching Milkman and Marlin stop for tea on their lap, YHC decided to call audible and rotate when running PAX reached the far side of the track (rather than waiting for their return, which might never happen).

    Gather rocks to return to the pile

    But Wait COP: YHC realizes we still have a few minutes to spare, so circle up for one last set:

    • Curls x12
    • Rows x15
    • Bench Press x15
    • LBC x25
    • Cockroach x20
    • Curls x10
    • Rows x12

    Now return your rocks and sprint back to the VSF.

    Countoff (did I say we had 10 PAX?), Name-o-rama.  Announcements – check emails and the CSAUP posting for information about upcoming events.

    Gather for a prayer to send the happy and sweaty PAX off into a glorious Monday.  Lord, give me vision and strength to serve you today.

  • The 40 – Again

    In preparation for tonight’s U2 The Joshua Tree concert, YHC decided he’d don his Edge hat, grab his music (Thanks Bogey for the louder-than-mine speaker!), and put together a U2 playlist.  And what better way to celebrate than with the workout first inspired by U2’s anthem: “40”.  That’s right, the 40 is back, and better than ever.  So after the disclaimer, 10 PAX set off.

    First, lets climb our One Tree Hill: the levee (yeah, I know it doesn’t have any trees – but its the best I got).  SSH x30, as its the 30th anniversary tour.  Then we start the 40.  You should all know the drill: 10 exercises.  Each exercise in 4 sets.  Each set is 10 reps.  Cross the levee in between each set.  When all is said and done, up and over the levee 40 times.  And that 40th time is a REAL TREAT.

    For the U2 theme, YHC selected 10 of his favorite U2 songs for each exercise

    I Will Follow: Imperial Walkers.  First song from the first album, Boy, in 1980.  Written as an ode to Bono’s Mom.

    Gloria: Giraffes.  From October in 1981.  “Gloria in te domine, Gloria exultate” – Glory to you, Lord.  At this point, much mumble chatter about how most of the PAX has been listening to U2 longer than Cowbell has been alive.  #Hate

    Sunday Bloody Sunday: Box Cutters.  From War in 1983.  The song actually preaches respect and tolerance when faced with hate, and is not a song celebrating rebellion and resistance.

    Bad: You know what’s really bad?  That’s right: Burpees.  The song performed at Live Aid that really launched U2 to US stardom.  Fun Fact, for those that remember live aid: the rest of the band had NO IDEA what happened to Bono while he was off stage pulling girls out of the crowd.  They were on stage just playing the riff over and over, and apparently starting to look at each other wondering what to do next.

    https://www.youtube.com/watch?v=jDNGlc_ypps

    Red Hill Mining Town: Chilcutts.  From 1987’s the Joshua Tree.  YHC’s head is sweating something fierce, so the Edge Hat finally has to go.  Though its probably coming back for the concert tonight, much to my M’s chagrin.

    Half Way.  Triple Shift, give us 20

    Sweetest Thing: Peter-Parker-Peters  B-side of Where the Streets Have No Name, from The Joshua Tree.  Apology song to Bono’s wife for missing her birthday while recording.

    All I Want Is You: Crossfit Murkins.  From Rattle and Hum in 1989.  We have now entered the era where Cowbell was alive.  We have also entered Grumpy Jingle Vader territory.  “All of this music sounds the same” he grumbles up and down the levee.

    DJ Rudy having Phone Problems.  JV gives us a 20 count

    One: Lunges (needed some leg work….)  From Achtung Baby in 1991.  Relevant calls for unity even while acknowledging our differences “One life, but we’re not the same.  We get to carry each other, carry each other”

    Walk On: LBCs 2000 All that I Can’t Leave Behind.  Torque chimes in “Finally some decent workout music”.  Jingle Vader grumbles that its still all sounds the same.  Tool asks when U2 became popular.  Bogey sings something or other.

    Original of the Species: Squat Jumps (because my quad’s really needed a little extra work by this time).  2004 How to Dismantle an Atomic Bomb.  Apropos for YHC, as today is his daughter’s 21st birthday.  This song written for The Edge’s daughter, about the challenges for raising girls and resisting the pressures they face.  I don’t know how Triple Shift was able to run up the levee that fast by the end.  Nice work!

    ======

    Mosey back down the mountain to the Destrahan flag (thanks Torque!).

    Circle up for Count-off, Name-o-rama and prayers.  Remember FracSac’s father and aunt-in-law, for those recovering from hurricanes and floods.  YHC asks for guidance in learning how to live life better, in ways that serve God, and our family, friends and brethren.

  • Stomp and Sprint

    Muggy, Gloomy morning. Typical late summer weather. YHC thought that perhaps the cold snap was going to arrive early, but alas – he was sadly mistaken. Maybe tomorrow. But instead, it was to be another typical summer sweat fest. YHC momentarily felt sorry for his 2.0, as he had chosen to borrow his car this am – since it was last in the driveway. I’d be returning it a bit sweatier and smellier than when I took it. But that brief moment quickly dissipated, as I remembered he was still lying in bed…

    5 Old-timers gathered around the water fountain for a traditional Tuesday morning stomp.  Disclaimer given, even though this group has heard it countless times before.  Then off into the dark down Roosevelt Mall.

    • 15 mins out.  Enjoyed the F2, Amnesty!
    • 15 mins back.  YHC could hear footsteps gaining on him, but was not about to let Hawg catch him.  Thanks for pushing me!

    Back at the track, gather for some Mary and Sprints

    • LBC x25
    • 2 Laps: Sprint Straightaway, Mosey the curves.  LBCs to wait for the 6
    • Flutter Kicks x25
    • 1 Lap: Sprint, Mosey, Sprint, Mosey.  FKs to wait for the 6
    • Dolly x25
    • 1 Sprint then mosey back to the VSF.  Dolly to wait for the 6.  JV seemed to enjoy taking his time.

    Announcements of upcoming CSAUPs.  This Friday at the Uptowner (in Metry) is Tools BDay Q.  Come out for good times!

    Prayers and Intentions: Remember those recovering and assisting in recovery from Harvey.  Blessings upon those about to face Irma.  Blessings for those ill (Fracsac’s father), and for Brady on his first day of school.  Tool: you are a strong example of the family focused man we should all strive to be.

  • R-E-S-P-E-C-T

    All YHC is asking for is a little RESPECT.  Is that too much to ask for?  YHC woke up this morning excited to start the big day with a Birthday Q – looking forward to hearing the chorus of “Respect” from the PAX in the COT.  But before he could hear that, he first had to guide the PAX through the workout.

    YHC arrived early to enjoy the gorious cool morning – 85 degrees, 90% humidity, and a hint of a breeze.  Fall must be just around the corner.  86 was already present and waiting, one of the perks of a new baby must be the built-in random timed alarm clock.  Slowly, the 18 more PAX (including 2 FNG and even a Shorty) arrived to enjoy the glorious cool morning.  5:30, YHC gave a brief overview of F3 and issued a disclaimer, trying to follow Hawg (or should I say – “No-Show-Hawg”) suggestions from Q school – reminding everyone to be careful, watch footing, watch road crossings and modify as necessary.  Then we’re off.

    COP #1: Mosey across St. Charles Ave to the grass in front of Tulane

    • SSH x50 (the PAX quickly, and correctly, guessed that “50” might be a count for many exercises)
    • Peter-Parker-Peter x50 (each leg is a 4 count: Knee to Same Elbow, Back, Knee to Other Elbow, Back)

    Much grumbling from PAX already.  That sure didn’t take long.

    COP #2: Mosey to Wolfpack Mountain.  2 lines to Indian Run to the top.  Circle up for Explanation and practice for “50 at the Zoo”.  50 total reps of 2 exercises, with animal crawls in between.

    • Giraffes x10 (thanks for the name Shorty!)  In F3 Lexicon, these are called Mike Tysons, but YHC needed an animal name for it.  4 count exercise in plank position: Count 1 to Horizontal Squat, Count 2 back to plank, Count 3 Murican Down, Count 4 back to plank
    • Bear Crawl Down: Down the ramp 25 yards
    • Monkey Jumpers x10 3 Count Monkey Humper, 4th Count is Squat Jump (“1 2 3 JUMP” = 1 rep)
    • Duck Walk Up: Up the ramp 25 yards

    Repeat for 50 total reps (3 sets of Giraffes, 2 sets of Monkey Jumpers).  Note: Monkey Jumpers followed by Duck Walks suck, in the good sense.  I expect that combination to make a return appearance.

    COP #3: Mosey down the stairs and onto the campus quad.  Split into 4 teams of 5 PAX for “50/50” exercise.  The game: which team is first to complete 50 50-yard sprints.  Team splits into 2 – 2 go to the far end of the quad (50 yards away), 3 stay at starting line.  PAX on the far end are always doing LBC.  PAX on the near end are always doing Lunges.  1 PAX sprints across the squad, takes his place doing the exercise while a PAX that was at that end sprints back to the other side.  Rinse, Repeat.  Sprint.  Lunge.  LBC.  Sprint some more.  First team to complete 50 sprints wins.

    Team #3 led by Seaman pulled out the victory.  I know Neon and Highlights were there too, but sorry – I can’t remember the others.  Team #3 got to watch while Teams 1, 2 and 4 each did 5 burpees.

    COP #4: Mosey to a circle in front of a Loyola building.  YHC hadn’t been there on a Friday am before, but had noticed the convenient collection of stone benches – great for jumps and dips!  PAX partner up, 10 teams.  This one called “Dora 60s”, looking forward to the “Respect-Respect” milestone now out in front of YHC.

    • PAX 1: 10 Box Jumps
    • PAX 2: Dips AMRAP
    • Flapjack (apparently, Uptowners were unfamiliar with that term.  YHC tried patiently to explain it)
    • Repeat for a total of 60 Box Jumps (30 for each PAX)

    Teams count total Dips.  86 and Hasselhoff won with a total of 153 dips completed.  Enjoy your door prizes!

    COP #5: Mosey to the softest grass in town (or so the Uptowners think).  Circle up for

    • LBC x48 (age at which YHC started working out with F3)
    • Burpees x50 (10 Burpees per minute for 5 minutes).  This is a sucky way to close a workout, and really kind of a jerk move by the Q.  But it was a thoughtfully planned, and well executed jerk move by the Q.

     

    Mosey back to the Flag.  Finish up with count-off, and name-o-rama (YHC was disappointed at the grumbling when he announced his age – he expected much more cheerful screams of “Respect”!).  Named out 2 FNGs – welcome to F3 Highlights and Nemo!  Finished up with a prayer of thanksgiving, and St. Ignatius Prayer for Generosity.

    All: Thank you for letting me lead.  Bogey and Heisenburg: Thank you for introducing me to F3 2 years ago.  Roots, Jingle Vader, Bad Moon, Nemo – Thank you for inspiring me as I now join you in the Respect club.  I have truly enjoyed, and plan to continue enjoying, the workouts, the inspiration, the camraderie that F3 brings me.  I look forward to continue growing personally, professionally and physically through the example you all set for me.

    I was ready to quit after 30 Burpees at the end.  I was spent.  I didn’t think I had anything left in the tank.  Without F3, I would have quit.  With F3 – because of the example all of you set, and the belief that I need to return the favor and set an example for others, I dug deeper than I thought I could and got the 2 more sets done.  Thank you for inspiring me and encouraging me.

  • Walls With Weather

    YHC woke to the rumbling sounds of thunder in the distance.  Pulled up the weather app on the phone – and it looked like it might be trouble.  But – Rain or Shine, the workout is on.  So out of bed, and off to the races.  I did make one concession to the weather, grabbing the older shoes thinking that the rains and muds of Okwata might go well with the smelly dirty footwear…

    Driving to Okwata, plenty of lightning strokes brightened the sky.  But no rain.  Pulled in to an empty lot at 5:25 and started to wonder whether all the rest of the PAX had more sense than I.  But headlights did appear in the distance, and by 5:30 our PAX party of 6 was ready to roll.  Disclaimer, then mosey towards the fountain.

    Quick warm-up to get the blood flowing.

    • SSH x30
    • Slow Windmills x15
    • IW x30

    Walls of Jericho: Joshua, Chapter 6.  The Lord commands Joshua to march his army around the walls of Jericho for 7 days.  Each day, 7 priests carry rams heads.  And the 7th day will bring the downfall of the walls.  Commemorate this with a 7x7x7 exercise.  7 Exercises, each done for 7 reps – all IC.  Then a lap around the walls (of the Mardi Gras Fountain).  Repeat 7 times.  Because its what I do, all 7 exercises are planks:

    • Peter Parker
    • Mountain Climber
    • Parker Peter
    • Plank Jacks
    • Floyd Mayweather
    • Shoulder Taps
    • Merkins

    Alas, the walls of the Mardi Gras fountain remained standing. In the midst of this (around day 4, I suppose), the rains started coming down.  “How refreshing”, remarked Maverick.  Strange one, that Mav….  But we mosey to the House of Pain to try and find a place to finish up out of the weather.

    Wall of Fire: Another from the F3 Lexicon.  Everyone grab some column space for People’s Chair.  1 by 1, each PAX steps out of the chair for 5 Burpees, 10 Merkins, 15 LBCs.  Then return to the chair while the next PAX takes a turn.  YHC had to call for a midway shake-em-out break.  But we persevered.

    The lightning was starting to make for a serious show.  But Mav and Cowbell repeatedly assured the PAX that the storms were at least 2 or 3 miles away.  So we continued.

    Iron Sharpening: To give everyone a head start on their Pull Ups challenge, we split for 3 stations:

    • Pull Ups AMRAP
    • Alternating Step Ups AMRAP
    • 20x Dips

    Two cycles of this (covering 2 or 3 serious lightning flashes).

    YHC had the seriously dumb though that “hey, maybe the storm has passed” based on about a 2 minute break without lightning.  So decides to head to the top of the levee for some Quadrophelia.  Right as we get to the top (as Milkman is already pressed to the ground to try and become as small as possible), one more massive lightning stroke is enough to convince YHC to call the session to a close 10 mins early.

    Circle up in the HOP for Count-off, Name-o-rama, and our closing prayer.  Lord, please bring blessings on those who care for the sick.  Thanksgiving for the rains that bring life for all of us.  See to the needs of the Farmers and Food Preparers who feed us all.

    Hope to see you all tonight – 6:30 on the Greenway Circle outside Bayou Beer Garden for an F2 workout and social.