F3 New Orleans

Author: Rudy

  • Jacks and Blimps

    Weather: A balmy 70 degrees.  Humid.  Foggy.  Damp.  Just delightful day-after-Christmas weather.  PAX start appearing in the gloom, ready to pay the piper for the Christmas food and beverage indulgences.  Clock strikes 5:30 (on the Q’s notoriously inaccurate watch), so after the disclaimer – we’re off to find the rocks.

    COP: Jacks warm up

    • SSH x25
    • Seal Jack x25
    • Smurf Jack x25

    Then Plank-o-Rama

    • Peter Parker x25
    • Mountain Climber x25
    • Parker Peter x25
    • Plan Jack x25

    Back to our feet for arm circles (each way x15).  Then find a rock suitable for short moseying.

    The Playground: Partner up – 8 PAX, so 4 groups of 2.

    • Station 1: Burpees
    • Station 2: Uneven-bar rows
    • Station 3: Swerkins (like Derkins, but with your feet in the swing)
    • Station 4: Pull-ups

    Burpees are the counter, everything else is AMRAP.  Each round, everyone rotates through all 4 stations.  Round 1: 12 burpee timer.  Round 2: 10 burpee timer.  Round 3: 8 burpee timer.

    Grab your lonely rock.  We really are going to use them.

    The Field: BLIMPS.  Field isn’t measured for football, but using Bogey approximation method (“the lightpost, then the bench, then the possum over by the shrubbery), we lined up for rock-BLIMPS.

    • Goal Line: 5 Burpees
    • 1st Light Post: 10 Lunge sets (with Rock)
    • Edge of the Circle: 15 IW sets (with Rock)
    • Other Edge of the Circle: 20 Murcans (one hand on rock, switch at 10)
    • Other Light Post: 25 Plank Jacks (hands on rock)
    • Other Goal Post: 30 Squats (with Rock)

    Dang, now we’re all the way at the other end of the field.  We’d better start back.  So turn around and repeat.

    Mosey back to the rock pile to return our friend then horses back to the virtual flag.

    Due to YHC mis-calculations, we end up back at VF 90 seconds early.  So everyone ON YOUR 6.  Russian Twist till the cows come home.

    Finish Up: Count-off, Name-o-Rama, and close with our prayers.  Ask for God’s blessings on the downtrodden, addicted and lonely throughout the holiday season, and for safety, health and happiness for all of our families.

    Thanks for the opportunity to lead.

  • Wolfpack Mountain with the Reverend

    Weather: A brisk 48deg and clear sky. Run to 6th floor via steps and backward run up the top ramp, sprint to back of the deck.

    Warm Up:

    • Side straddle hop (20x)
    • Imperial Walker Squats (20x)
    • Monkey Humpers (20x)
    • Burpees (10x)

    Run down, bear crawl up

    Mary:

    • X-Factor V-Up (30x)
    • LBC’s (20x in cadence)
    • Pretzel Crunch (20x Both Sides)
    • Protractor (1 minute)
    • Rosalita (20x)

    Go down and back up in Joe Hendricks (reverse bear crawl) up the top ramp, sprint to back of the deck.

    Shoulders:

    • Dancing Bears (20x)
    • Plank Compass w/ Merkins, Shoulder Taps, Side Planks
    • Sun Gods (20x)
    • Moraccan Night Club (20x)

    Down and back up in side shuffle left and right up the top ramp, sprint to back of the deck.

    Legs:

    • Dan Taylor (1Squat:4Lunge down)
    • Frog jumps back
    • Daft Punk (5x)
    • Dan Taylor down ramp to level 6.

    Run down and Back to the flag.

    Circle up and name our FNG, “Bunyans” because the guy is a giant like Paul Bunyan.

    19 pax total for some punishment. The reverse-bear-crawls up a ramp will not be forgotten.

  • Baby its cold outside

    A toasty 40 degree morning.  Great day for a workout

    Amnesty was right – it had the makings of a day to separate the men (JV wearing his usual short sleeve t-shirt) from the boys (Amnesty in hat, gloves, sweatshirt, sweatpants, thermal undies, foot warmers and scarf).  And don’t get me started on the regulars who stayed home curled up under their covers (looking at you, Hawg).  Uptowners?  Nowhere to be seen.  Typical.

    Shivering disclaimer issued, then off to the lawn.

    COP 1: Try to stay warm with SSH x25, IW x25, then Plank up for Peter Parker, Mountain Climber, Parker Peter and Shoulder Taps each x25.  PAX was first stunned as Bubba mysteriously and silently turned and fled the circle, leaving YHC to wonder how he had offended.  But lo-and-behold, 1 Bubba left the circle, 1 Bubba + 1 Awesome returned to the circle.  Bogey attempted the same trick to create a PAX out of thin air, but failed as he returned to the circle alone.

    COP 2: Mosey to the track.  Partner-up for a double count round of BLIMPS.  Parter 1 runs one direction, Partner 2 the other.  Whereever you meet your partner on the track, do the next exercise.  Then run again.  Burpees x10, Lunges x20, IW x30, Murican x40, Plank Jack x50, Squats x60.  Nothing like the inspiring sight of Mr. Awesome’s usual giant grin as he laps the PAX.

    COP 3: Looks, Bears!  Partner up at the end of the infield.  Partner 1 start bear crawling.  Partner 2 does 5 burpees then chases down the bear.  Switch roles and continue to the end of the field (120 yards or so).  That was so much fun, lets do it again to get back to the starting line.  Are we having fun yet?  No?  Ok, lets repeat – this time with 10x Muricans and Crab Walks.  That was fun, right gang?

    COP 4: Mosey to the Baby Foundry.  PAX partnered up at 5 stations: Pull Ups, Box Jumps, Dips, Hanging Knee Raises and Burpees (x10 – the timer).  Go.  Complete 2 full rotations, despite Amnesty’s best attempts to convince YHC that it was now 730 and time to go home.

    COP 5: Mosey to the Tool Wall.  Grab a spot on the ledge – Calf Raise x20 (YHC struggled with the unusual “1 2 3” cadence…..)  Hop off for Monkey Humper x20.  Repeat.  Repeat again.  Much grumbling was heard.  Mostly from JV who apparently was disappointed that we stopped at 20 on the Monkey Humpers.

    Mosey back to the flag.  “Mosey” feels like a strong word for that, more like a “Struggle to move the limbs attached to my lower body that no longer respond to messaging from my brain”.  Monkey Humpers prior to a mosey – interest concept, YHC may continue to explore that in future Qs.

    COT: Countoff and Name-o-rama.  Gather for our circle.  YHC asked for blessings on this group of men that continue to inspire him, for blessings on those homeless and hungry in our community, especially in the face of the cold weather, and for blessings on those facing isolation and loneliness through the holidays.

    Moleskin: This week, YHC was in Oklahoma City for a work trip.  Several different thoughts that I’d like to share:

    1. I try to do workouts on my own.  I fail.  I may force myself out of bed in the hotel, or I may sleep.  When I hit the gym, I may push myself for one more set of reps, but most likely I will not.  This group of men that I work out with constantly challenges me to push further than I thought I could.  I feel like I am a better man as a result of knowing you, and I know I am in better shape.  Thank you.
    2. Our company spent Thursday working volunteer shifts at a food bank in Oklahoma City, making lunches for school kids.  This food bank distributes 18,000 backpacks of healthy food and snacks each and every Friday for kids who otherwise do not have enough to eat on the weekend.  Stop and think about that – 18,000 of our precious children in this one city do not have enough food to eat – each and every weekend.  YHC knows these numbers, has heard them countless times before, has volunteered at food banks on occasion before.  But something about this visit felt different.  Please remember the needy, the hungry.  They are all around us, whether we recognize it or not.
    3. We take the cold weather as an inspiring challenge – completing a workout is a small feather in my cap, and YHC enjoys the chance to mock those of us wearing multiple layers of protective gear.  But today as you drive through the city and see the homeless person with his cardboard sign sitting at the intersection – remember that he or she is living in this weather.  This is not a challenge to conquer, but an unavoidable fact of life.  I take for granted so much in life – the knowledge that as I left City Park this am, I’d get to warm up when I walked in the door at home to type this.  Please find whatever ways you can (donations, volunteering, prayers) to help those with so much less.

    Thank you all again for the chance to lead.  I hope in some small way I’m able to inspire any one of you in ways as you have all inspired me.

  • Don’t give up. Don’t ever give up.

    Don’t give up.  Don’t ever give up.

    YHC was cooking dinner last night (Crispy Parmesan Chicken, for those of you at home wondering) with an NCAA basketball game turned on.  Turns out that this week is the start of the 9th annual “Jimmy V Week” on ESPN.  And I turned on the tube just in time to catch a replay of Jimmy Valvano’s stirring speech from the inaugural ESPY awards on March 3rd, 1993.  And just like that, I had a theme for this mornings Okwata work out – words of wisdom and numbers from the life of Jimmy V.

    The Wind: A PAX of 9 held their ground against the blowing east wind.  Belloq had planted the lost shovel flag deep in the ground, so it held firm against the gale.  After a disclaimer, and brief F3 intro for our FNG from Champaign, IL, we were off.

    The Fountain: Mosey around the fountain with the usual butt kicks, karaoke and high knees before settling into the marsh grass.

    Be enthusiastic every day, and as Ralph Waldo Emerson said, “Nothing great could be accomplished without enthusiasm,” to keep your dreams alive in spite of problems whatever you have

    Jimmy Valvano died on April 28th, 1993 at age of 47.  So we opened with SSH x47.  Then plank position for MC x47 and PJ x47.

    The Levee: Mosey to the Levee.

    Don’t give up.  Don’t ever give up.

    Words to live by as we stare at the Levee.  Variation on traditional 11s – we are going to do 12s. Start with 10 burpees (other side of the levee) and 2 Dr. Ws this side.  Back over for 9/3.  8/4.  Each pair adds up to 12.  (And yes – Dr. W because JIMMY V IS A WINNER).

    OYO.  Go.  PAX starts grumbling and questioning.  “Why 12s?”  YHC challenges them to figure it out.  Shortly, JV observes “Well, that’s a total of 54 reps – that’s my age.”  Then Hawg gets it – “Wait, that’s how many points NC State had when they won the NCAA in 1983.”  Bingo.

    (YHC had a plan to do 13s as well – 10/3, 9/4, ….  The rep total for that?  52 – how many points Houston scored.  But time prevented….)

    The Shack:  Mosey to the shack.  Actually, YHC tried to turn it into a hands-in-the-air Sprint to the shack, to mimic Jimmy V’s wild run around the court.  Didn’t go over well.

    Partner up in 4 groups.  We’ll have 4 stations: Pull Ups (AMRAP), Dips (AMRAP), Murcans (AMRAP) and Legs (the counters)

    What’s the count?  25 – Dereck Whittenburg who heaved the wild airball at the end of the game wore number 25.

    There are three things we all should do every day. Number one is laugh. You should laugh every day. Number two is think. You should spend some time in thought. Number three is you should have your emotions moved to tears, could be happiness or joy. But think about it. If you laugh, you think and you cry, that’s a full day.

    We’ll do 3 full rotations (each pax hitting each station is 1 rotation).

    Rotation 1: Laughter.  Our count is 25x Squats

    Rotation 2: Think.  Our count is 25x Lunge

    Rotation 3: Moved to Tears.  Our count is 25x Monkey Humpers

    The Flag: Return to the flag for a round of Mary.

    I will thank God for the day and the moment I have

    Who reeled in Dereck’s errant shot (or on-the-money pass)?  Lorenzo Charles, wearing number 43. So we finish with Sweat Angels x43, LBC x43, and Putins x20 (YHC is not JV.  I totally ran out of steam….)

    (Sweat Angels are from the F3 site: think making a snow angel, but keeping legs, arms up off the ground.  Hello Dolly with arm motions)

    The Finish: Finish with count-off, name-o-rama (dubbing FNG “Axe Man” after a game of word association starting with Cheap Trick, his hometown band), and prayers.  Prayer for people in Tennessee and Ohio State University.  Please remember all people through the holiday season: travellers, family, people struggling with depression.  YHC finished by asking for strength and comfort for those who have lost loved ones to cancer, and for guidance and wisdom for those looking to find a cure and providing care to those suffering.

    Thank you, gentleman, for giving me the opportunity to lead.

  • Happy Hawg Day

    Brrrrr….  YHC woke up to a delightfully crisp 46 degree morning.  Today is YHC’s 1 year anniversary with F3 (thanks again to Bogey and Heisenberg for dragging me out), and its been a great year.  I’ve enjoyed the camaraderie, the workouts, the inspiration.  Thank you NOLA F3 Nation.

    For todays 1-year Q, I went back to my first Rock City sessions to pull some routines from the bag of pain dished out by today’s birthday boy: Hawgcycle.  He was Q for my first 2 Rock City workouts (first time because Amnesty apparently fartsacked, though I didn’t know at the time what that meant).

    COP 1: Off to the grass by the rocks for the opener.  SSH x25.  Then YHC decided to try something new – the Hillbilly Squats x20.  YHC does not think that one will make a return appearance.  Plank up for the rotation: Peter Parker, Mountain Climber, Parker Peter, Plank Jacks and Shoulder Taps all x20.

    Grab your rock.

    COP 2: Hawgcycle memory bank #1: Bloom where you’re planted.  We aren’t moving for a while.

    • Shoulder press x10, x8, x6, x4, x2
    • Curl x10, x8, x6, x4, x2 (oh, hi Mav.  Thanks for joining us.)
    • Row x20, x16, x12, x8, x4
    • Bench x20, x16, x12, x8, x4 (that cold morning dew felt great….)

    COP 3: Mosey over to the flag football field for Hawgcycle memory bank #2: Lieutenant Dan with a Rock.  Con Rocca, 1 Squat, 2 Lunge.  2 Squat, 4 Lunge.  3 Squat, 6 Lunge.  Repeat until you reach the fence.  That was further than it looked.  At the fence, Hawgcycle memory bank #3: Jack (Rock) Webbs: 1 Murican (hands on rock), 1 Shoulder press (con rocca).  2x.  3x.  4x.  YHC hears grumbling.  Must. Persevere.  5x.  6x.  YHC hears that 6 must be magic number.  Nope.  7x.  That’s the Hawg magic number.

    COP 4: Circle of Mary.  2 (or 3) PAX off to foundry for 5 (or 10) Pull ups (timer).  The rest of the group does Mary waiting for the return.  LBC, Flutter Kicks, Freddie Mercury, Cockroach, Rosalita.

    Time for Lieutenant Dan with a Rock back the other direction.  Plank for the 6.  Then hold it for a 90-second minute.

    Return your friend, and mosey back to the flag.

    Count off (13 at Rock City – nice showing gang!), Name-o-rama.  Finish with our prayer.  YHC thanks the group for the inspiration they have offered.  YHC asks for blessing of God’s grace to use the gift of today to serve Him, and others.  May all have a safe and happy Thanksgiving week.

  • Muricans for Murica

    On a crisp windy morning at the lakefront, YHC pondered a pivot from his plans to instead hit the boardwalk and run the workout amid the crashing waves spit forth from the angry lake.  But that looked kinda cold and wet, so instead he decided to stick with the plans: celebrating America with rounds of Muricans.

    COP 1: mosey to the soggy grounds in front of the fountain, with some butt kicks and karaokes through the fountain mist.  Do our best to find something resembling high ground and settle in.  Oh look – its Hawg!  Right on time.  SSH x30 then Plank up for Peter Parker, Mountain Climber, Parker Peter x30 each.  Back to your feet for ISW x15.  Wrap up with Plank Walks x15.  (Somewhere in that sequence, YHC finally remembered to issue the disclaimer.)

    COP 2: Found a reasonably dry path to get to the foot of the levee.  Oh look – its Nip/Tuck!  Nice of you to join us.  10 OYO Burpees for the PAX.

    The Thing: Double 11 over the levee.  Far side Lunges, Near side Muricans.  Start with 2 Lunges (each leg) and 20 Muricans.  Then 4/18, 6/16.  Hopefully PAX would figure out the pattern.  10 more Burpees OYO for FracSac pulling a Rudy (asking too many questions).

    COP 3: Mosey 50 feet to the shelter house.  Pair up for 4 stations: Pull Ups, Burpees, Dips and Muricans.  20 Muricans was the timer, other stations AMRAP.  Repeat for 3 cycles.  YHCs arms feeling a bit like jello at this point.

    Back to the Flag: Quick round of Mary: Putins, Bicycles and Cockroaches roughly x20 each.

    Count-off and Name-o-Rama.

    #Tclaps for Hawg showing up in advance of tomorrow’s GoRuck.  YHC wonders what happened to the other Ruckers?  Especially JV – did this finally end the streak?

    YHC offered prayer of thanks for the gift of a day, for wisdom to see and follow God’s will, and for God to provide his guidance to our newly elected leaders.  YHC humbly asks all of the F3 nation to show patience and leadership with our fellow humans as we begin a long healing process that our nation desperately needs.

    Finish (#Tclaps forSurge’s much needed help) with St. Ignatius’ Prayer for Generosity.

    Lord, Teach me to be generous.

    Teach me to serve you as you deserve.

    To give, and not to count the cost.

    To fight, and not to heed the wounds

    To toil, and not to seek for rest.

    To labor, and not ask for reward

    except for that of knowing I am doing your will.

  • 610 Stomp And Ruck

    Cool morning.  Front yesterday cooled the air in addition to dropping copious amounts of rain.  Thanks to the rain, the ground was finally soft enough to enable planting of a shovel flag (2 of them, in fact!).  Could have been a clean trifecta, but the owner of the 3rd flag continues to be #MIA.

    5 Ruckers and 3 Runners took off for the traditional 610 Stomp route.  Ruckers target 3 mile out and back, Runners target the 4.5 mile loop to Banks Street.  And they are off….

    FracSac, Tool and Rudy enjoyed the crisp air, and good conversations around the perils of buckling hardwood floors.  Who knew that humidity could wreak such trouble!  Finished back at the shovel flags to wrap up with Putins to Seal the Deal.  Quick Count-off, Name-o-Rama and Triangle of Man for closing prayer.  Thanks, guys!

    Ruckers finished shortly after the runners had went on their way.  Count-off, Name-o-Rama and a Pentagon of Man to close.

    Good luck to the Ruckers this week!!!

    All: It has been a long and contentious campaign season.  YHC has dug through his memory banks and finds very few that have matched this in rancor and tone.  YHC has been saddened at the number of conversations among friends and family that have devolved into bitterness and acrimony over the last many months.  I hope and pray earnestly for unity and forgiveness – for the people I have hurt when I have let passions get the better of me.  Disagree on proposals and plans of the party you consider the opposition.  But stop and look at the human being you are speaking (or arguing) with and realize that they yearn as desperately as you for leadership, for a better economy and the benefits that it brings, for peace and harmony, for the improvement in conditions for all.  Stop and consider the point of view and opinion of those you disagree with.  Try to understand them, and in that understanding try to learn something that you hadn’t previously known.  If you fail to understand today, try again tomorrow.  And try again the next day.  Let us live a life where we never stop seeking to understand those around us.

    Proverbs 18:2 A fool takes no pleasure in understanding, but only in expressing his opinion.

  • Out for Justice

    Cool crisp and dark morning in NOLA.  PAX gathered in front of the shovel flags to await the Out for Justice VQ.  Nervous pacing.  What would Detective Gino Felino have in store for us?

    After his disclaimer, we were off.

    The Thang: Off to the great lawn for opening exercises.  SSH xWhoWasCounting? followed by Peter Parker, Imperial Walkers, Parker Peter, Hillbillies.  Then line up on the side of the lawn for an animal parade: Bear Crawl across the lawn, Duck Walk back.  JV lets loose with critique about everyone else’s form; apparently JV is now the resident expert on Duck Walking.

    Scupture Garden: Justice leads us to our favorite ledge near the sculpture garden.  Box Jumps, Incline Merkins, Left Leg Step Ups, Incline Merkins, Right Leg Step Ups, Decline Merkins.  Feeling the burn…

    The Museum: Over to the fountain in front of the museum and partner up.  PAX 1 dips to their hearts content.  PAX 2 Frog Jumps across the street and up the stairs.  FlapJack.  Repeat x3.  Head to the lawn for a round of Mary with Putins and Cockroaches.

    Tag Team: Rudy takes over the Q.

    Start with the ‘Murican Indian run.  Every 4th (or 6th) pax to make it to the front – group stops and does ‘murican in cadence.  12x, 12x, 10x, 10x.  Finish with Mosey to the baby foundry.

    Baby Foundry: Pair up on 4 stations: Burpees, BoxJumps, Pull Ups, Hanging Knee Raises.  3 cycles through, with burpees being the timer.  Mosey back to the Great Lawn to finish up.

    BUT WAIT: Q sees Tool’s calf raise wall – quick audible.  Everyone up on the wall.  Calf Raise x25.  Shake them out, repeat x30.  Then continue the mosey back to the Great Lawn.  Finish with Monkey Humpers x25 and LBC x49.

    Justice wraps up with Count Off, Name-o-rama and Prayer, including especially prayers for togetherness and unity during a contentious election cycle.

  • Play Time in the Enchanted Forest

    A crisp cool morning – at last the heat wave has broken.  In the morning gloom, the PAX started arriving, clad in the black F3 tshirts.  Apparently, someone must have established a uniform for today – at least until Amnesty appeared in his home-game Purple.  Certain PAX showed their toughness by choosing to don layers to fend off the chill generated by the brisk breeze.  Strong?  Or Tough?

    Disclaimer, then off to the lawn.

    COP 1: Burpee Play Time: How long does it take a gang of 14 men to arrange in alphabetical order?  Apparently 24 seconds.  But since they got it right, YHC decided to cut that number in half, so we started with 12 Burpees OYO.

    Then in celebration of Notre Dame’s 2-5 record, together we went through warmup – all exercises 25x: SSH, Peter Parker, Parker Peter, Left-side Nolan Ryan, Right-side Nolan Ryan, Monkey Humpers.

    Mosey to the Enchanted Forest.

    COP 2: Animal Parade.  Partner up, and as a pair animal walk to the next Oak tree.  At the tree, PAX 1 does 25 ‘murican, PAX 2 planks.  On to the next tree and flapjack.  Repeat till each pax has hit 100 Muricans.  Animal walk between trees – Bears, Ducks, Crabs, Frogs.  OYO.  Go.

    YHC apparently overestimated the collective ability of the PAX to understand this relatively simple exercise.  YHC was impressed, however, with the group’s creativity: Gazelles, Cheetahs, and Penguins all made appearances.

    PAX suggested that perhaps “overthinking it” was a flaw not only of the ND football team, but also of YHC.  Whatever.

    COP 3: Burpee Play Time: How long does it take a gang of 14 to arrange in alphabetical order based on M’s name?  38 seconds.  OK, maybe it would’ve been faster with better instructions from YHC.  Conceding the point, YHC reduced the penalty to 15 burpees OYO.

    Partner up.  PAX 1 runs to bench near the fountain and does 25 dips and returns.  Meanwhile, PAX 2 does ab work.  Flapjack.  Repeat x4.  Putins, Cockroaches, Box Cutters and Freddy Mercury.

    Mosey to the Museum

    COP 4: Visit the Tooth Fairy.  Wait, is that Maverick?  Yes it is!  Better late than never!  Group 1: Incline Murkin’s up the stairs, increasing reps by 1 on each step.  14 steps, 105 total Irkins.  Groups 2 and 3: People’s chair and Lunges while waiting on the Irkins.  Cycle through each station.

    COP 5: Burpee Play Time: On museum lawn, PAX sprint about 200 yards.  Repeat.  1 burpee penalty for every PAX that doesn’t hit their first sprint time.  That worked out to 15 burpees – as no one hit their time.  Nice work, PAX (seriously)!  This showed that everyone was busting their butt on the first sprint.

    Mosey back to the flag with 2 minutes to spare.  Plank and hold for 2 mins.

    The Finish: Count off, Name o Rama.  Announcements – Go Ruck and Jazz Half coming up.  Impressive to see the Ruckers pull out the Rucks after the workout in prep for their 6 mile hike.  Nice work, guys.

    Finish with prayer of thanks, and asking for the inspiration to use the gift of today wisely.

    Thanks for the opportunity to lead you all.  I promise that next time, the Animal Parade in the Enchanted Forest will be better organized!

  • Cheer Cheer for Old Notre Dame

    Outlined against a blue-gray October sky, the Four Horsemen rode again

    Ok, it was only two horsemen.  But the sky was a perfect (very dark) blue gray gloom.

    Under the glowing dome, 2 pax representing Charlotte and New Orleans gathered for a football weekend beatdown.

    COP 1: on the south quad, at the giant flagpole.  All I x25: SSH, Peter Parker, Parker Peter, Plank Jack and Imperial Squat Walkers.  Pax singing verse 1 of fight song.

    COP 2: off to the l8brary to see Touchdown Jesus.  Find a bench in front of the reflecting pool.  IC Right leg step up x25, incline merlin x13, dips x13, decline merlin x13, left leg step ups x25.

    COP 3: Stonehenge and North Quad.  Give the students a show of old men doing Monkey Humpers x20.  Plank walk (or whatever they are called in Charlotte) x20.  Sumo squats x20.  Then the north quad animal walk.  Bears, crabs, ducks (forward and backward), lunges, inch worms till we reached the unknown classroom building at the end.

    COP 4: The grotto.  6 MOM tabata style.  9 cycles of 30 seconds on, 10 seconds rest.  NOLA: I’ll be bringing back Heels to Heaven.  Charlotte: watch out for Dr W.

    COP 5: Back to the flag to finish with 2 rounds of Irkins, Derkins and Hip slappers at the closest bench.

    Finish with a walk towards lafortune and sharing recollections of the university and our families.  Thanks for the beatdown DoubleD!