Author: Shorty

  • Foggy Roads Ahead

    “A journey of 1,000 miles begins with the decision to start the first mile.” – Confucius

    Eight men set off to some unknown, foggy beatdown that YHC cooked up… yes, even me… i didnt even know what I was going to do!?!  Unlike Kim-Chi who said he has been planning his Okwata beatdown for 3 weeks or so.  Anyway, 0530 hours hit, and the DISCLAIMER was given.

    The Thang

    Mosey over to the track and circle up in the open rubber area inside the track.

    COP #1: Warmup

    Held High Plank in between these:
    12x Merkins IC
    12x Plank Jacks IC
    12x Peter Parkers IC
    12x Shoulder Taps IC

    Then, did:
    20x Squats IC
    9x Low Slow Single Leg Squats (Right) IC
    9x Low Slow Single Leg Squats (Left) IC
    20x SSH IC

    Mosey over to the far side of the neutral ground for some foggy Route 66.  We did two rounds with some unique exercises in between to recover…let me explain:

    Round 1: Jump Lunges – modify the “Jump” as necessary (1 rep = 1 right & 1 left).  Increase reps with the park benches.  There were 12 benches….yikes!  Plank and wait at the opposite side.

    COP #2:
    15x Standing Oblique Crunches (R)
    15x Standing Oblique Crunches (L)

    We looked ridiculous….but it was effective!

    Round 2: Dips.  Same instructions as Round 1

    COP #3: Hip Flexor Work
    15x Single Leg Marches…Hold the last one up (R)
    15x Single Leg March Pulses…Keep holding up (R)
    15x Single Leg Kicks (R)
    Flapjack to the Left Leg.

    Quick mosey back to the Warmup site, and circle back up.

    COP #4: 6MOM
    16x Putins IC
    16x Hello Dolly IC
    16x Flutter Kicks IC
    16x Wife Pleasers IC – for the tomatoes next to us

    CBS wink winking scorpion cabegallo

    16x Supermans IC
    16x Rocketmans IC

    Back to the flag, where we held the COT.  Thanks for letting me lead!

    Moleskin

    Calling all swimmers!  Amnesty is starting up an all swim workout at UNO tomorrow.  If anyone is interested, message him via email or groupme.

    Tclaps to Kim Chi for the his 2017 posting streak.  Keep it up man!

    Basin run tomorrow afternoon!  Contact Da Parish for details.

  • Icy Bliss

    “Ice, Ice Baby” – Vanilla Ice

    So cold that JV didn’t wear a wife beater!  But JV, Rudy, and a FNG showed up in shorts… yall made me cold!  Anyway, our Pax of 17 + 1 (find out later) was in a ball of man praying to start.  With a minimal, but essential DISCLAIMER, we were off to go warm up.

    The Thang

    Quick mosey across the great lawn to a bricked area (about 30 yards in length).  We will be here a while.  YHC explained that in the cold, skiing is always on my mind.  (FYI, Rudy is going next week!).  So the deal was we would perform an exercise first, then perform:

    15x Mountain Climbers IC
    Ski Jumps 30 yds to the other side

    Here were the exercises:

    Slaugther Starter – 13 x Burpees OYO
    Nipple Scrappers – 12 x High Plank, then under the fence, and back under
    Oblique Planks – 30 sec holds, then 10x pulses IC (each side)
    Wheel of Animal Walk – 10 merkins, then animal walk across(Duck, Frog, Bear)
    Floyd Mayweathers – 25x Plank Punches IC
    Legorama – 12x LSS IC, 12x Squats IC, 10x LSLunge w/10x Pulse (each leg)
    Alt. Shoulder Taps – 30x IC
    Knee Tucks – 20x Squat Jumps OYO
    Elevens – Merkins & Lunges (YHC loves you!)

    Great warmup!  Now lets mosey over to the parking lot for a test, before the test began, Tool showed up from his morning run…since he missed the exercise spelling warmup, he offered little help to win the game, but in today’s world, he still got a participation trophy!

    Kinda like Wheel of Fortune, but instead of spinning a wheel, we do burpees for YHC telling the Pax the letters (e.g. 1 burpee = 1st letter; 3 burpees = 3rd letter, etc).  I think the Pax’s reaction was like the guy to the right:

    fortune

    YHC messed up the explanation, so we went in letter order… Pax got it by letter 5 S N O W F _ _ _ _ = 10 burpees total.  That could have been bad if they didnt!

    Mosey over to NOMA and split into 6 groups of 3 Pax.  So YHC has been taking a Computer Science course OYO, so here is my attempt at what I’ve learned.   I’m sure Rudy will comment!

    #include <stdPaxMumbleChatter>
    #include <stdExicon>

    Pax1 = Run up to top of NOMA and back down, tag Pax2.
    Pax0 = Pax1
    Pax2 = Burpees OYO, run to tag Pax3.
    Pax3 = Peoples Chair.
    Circuit = Pax1 + Pax2 + Pax3

    int main (void)
    do Circuit (int n, n < until Q says so, n++)
    {
    if (Pax1 tags Pax2)
    Pax1 = Pax2
    else if (Pax2 tags Pax3)
    Pax2 = Pax3
    else
    Pax3 = Pax0
    }
    return 0

    Did 10 minutes of that circuit.  Mosey back to the parking lot neat the SF, and circled up.

    Plie Work: Low open squat hold, while performing these exercises.

    10x Arm Circles (F) IC
    10x Arm Circles (B) IC
    10x Out and Front Claps IC
    10x Out and Up Claps IC

    3 Minutes w/ Mary:
    12x Crunchy Frogs IC
    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x Box Cutters IC

    Times Up!  We held the COT and headed over to Coffeeteria after.  Thanks for letting me lead!

    Moleskin

    Hawg, JV, and Kim Chi are a perfect 6/6 in 2017!  Awesome guys!

  • Mission Ispossible

    Five men gathered around the VSF this gloom.  The goal for this beatdown was to break up the Pax into smaller groups, then send them out on missions to complete.  Since we had 5, we stayed together as one group for our missions.

    DISCLAIMER

    The Thang

    Mosey over to the track for a warmup COP.

    COP #1:
    20x Seal Jacks IC
    20x Plank Jacks IC
    20x SSH IC
    20x Smurf Jacks IC

    Mosey over to The Refinery for the following circuit:
    Pullups x AMRAP
    Step Ups x AMRAP
    Dips x AMRAP
    Inverted Rows x AMRAP
    Mary x 25 IC (Timer)

    We did set #1 with Mary = Putins, then set #2 with Mary = Flutter Kicks

    Enough for now, Indian Run to the fountain by NOMA, and complete this set:

    10x Box Jumps, then Frog Hop/Step Jump up to the top of NOMA… that’s one.
    We did three!

    Indian Run back to The Refinery for one more set with Mary = Real Freddie Mercury.

    Mosey back to track for a Burpee Mile.

    Four Laps around the track + 20 Burpees in 10 min.  Do your laps/burpees anyway you want. Cowbell and Duct Tape knocked out the burpees before running laps (nice!).  Tool, Walleye, and YHC chose to do 5 after each lap.  The five of us finished the Burpee Mile at 0615, and since we had a VSF, we held the COT on the inner track.  Thanks for letting me lead!

    Moleskin

    New Years is fast approaching, and more importantly, it is EH season!  Start working on you EH form like Randy Orton:

    randy orton

  • 8 Pax & The Hulk

    The Thang

    A group of eight gathered around the shovel flag in the relatively warm(er) gloom weather.  As the clock struck 0530, YHC gave the DISCLAIMER and was about to take off with a quick mosey, but then we saw it from a distance…looked something like this….

    hulk

    It was running at us…. the Pax was curious, so we had to do 25x SSH IC to see what it was…. turned out it was just JV showing up in classy attire:

    Displaying 20161222_062042.jpg

    Anyway..now we can mosey… so around the fountain and over to a grass patch.

    COP #1 (sorry Rudy, I mean #2)

    25x Seal Jacks IC
    20x Shoulder Taps IC (hold plank position, tap hand to opposite shoulder)
    10x Shoulder Tap Merkins IC (same as above, just add a merkin when you put you hand down)
    30x Monkey Humpers IC
    10x Arm Circles IC (Forward, then Backward)

    Mosey over to the Canal Street Track

    BLIMPS – OYO
    Burpees x 5
    Lunges x 10 each leg
    Imperial Walkers x 15 each leg
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Pax ran a lap around the Canal Street track (up, across the crest, down, back across to the start) before each exercise.  Some of the Pax even did a Lagniappe Lap at the end!

    Mosey back over to the pullup bars, and partnered up.

    Dora 0.5 – 1 – 1.5: A goal rep count for each group of two Pax using a cumulative rep count.

    0.5: 50 x Pullups / recover with Flutter Kicks until pullup Pax is done,
    1.0: 100 x Merkins / recover with an up & back levee sprint; flapjack when levee Pax returns.
    1.5: 150 x Seismic Squats IC (no partners, we did this one together).  A Seismic Squat is a low Squat Hold, and do little squats in cadence.  These sucked!

    Circled up around the flag shout-outs and a prayer.  Thanks for letting me lead!

    Moleskin

    Triple Shifts VQ is tomorrow at the Uptowner.  Come post to show him some love!

    Merry Christmas everyone!

     

  • 610 Stomp #69

    Yeah, yeah… YHC finally posted in the gloom… Rudy, Amnesty and Tool led the talking like this:

    The Simpsons homer simpson season 6 episode 16 6x16

    Not saying it wasn’t deserved.. this is the beauty of the 2nd F.   Let’s get to it, but first:

    DISCLAIMER

    The Thang

    We went the Bayou St. John route and turned around after 15 min to get in some track work. Rudy, Tool and YHC made it to Orleans Ave (3.15 miles roundtrip).  Amnesty, Da Parish, and Puddles kept on running out after the 15 min mark… not sure where they made it to.

    At 0600 hrs, Rudy, Tool and YHC started our laps around the track. The routine was simple.  Accelerated Sprint (start with slow jog and finish with sprint) the 100 m straight runs, and walk the curves.  We got around the track six times.

    With 2 minutes to spare, the track group moseyed to the flag to meet up with our distance runners, where we sealed the deal with 10x Burpees OYO and held the COT.  Thanks for letting me lead!

    Moleskin

    Tough Mudder is March 18th… all you have to do is sign up!

  • Sun Salutations

    At the Uptowner, we are known to not move or go anywhere (sound familiar Audubon Park?) while we lift heavy rocks for our 45 min workout.  After GORUCK Weekend, YHC wanted to slow things down today and get some long term training in (aka Yoga).  Sure, you could workout out doing cardio or weightlifting, but the real magic is working on flexibility during yoga.  So lets get to it:

    DISCLAIMER

    Started by walking over to a well lit area of grass (approx. 8 yards away)…how else are you going to see what YHC is doing.  For those who know the P90X Yoga routine, this will look familiar:

    3x Sun Salutations (a yoga progression shown below)

    Image result

    Then, we did the following positions while doing a sun salutation before each.  We did right leg first, then left:

    • Runner’s Pose (R/L)
    • Crescent Pose (R/L)
    • Warrior 1 (R/L)
    • Warrior 2 (R/L)
    • Reverse Warrior (R/L)
    • Triangle Pose (R/L)
    • Twisting Triangle (R/L)
    • Chair to Chair Twist (R/L)
    • Right-Angle Pose (R/L)
    • Warrior 3 to Standing Splits (R/L)

    Nature was calling for YHC, so I turned over the Q to Hawg.  He finished with:

    • Runner’s Stretch (R/L)
    • Warrior 1, 2, 3 Progression (R/L)

    Walked back to the flag, and held the COT.  Good stuff, and thanks for letting me lead.

     

  • NOLA Veteran’s Day GORUCK Tough

    So the night has come…GORUCK Night!  After 6 weeks of training, the event was here and nerves and excitement were setting in.  The event was set to start at 2100 hours (9pm) at NOMA. Cowbell and YHC met up and arrived around 2030 hours.  Heisenberg and Amnesty were already sitting around the fountain when we showed up along with about 30 other men that were prepping for the event.  Triple Shift and Woz showed up next, followed by Jingle Vader and Hawgcycle.  Outfit Note: JV was rocking his classic white tee and shorts, while the rest of the GORUCK crew were decked out in a dark color or camo.  Such a Classic Jingle Vader.  In total, we had a F3NOLA Pax of 8 along with 33 potential FNGs.   As the event time crept closer, we were worried that the Cadres would be late, but right on time:

    The Thang

    NOTE: The time listed is based off of YHC’s internal clock as we were told to not have any watches, but it’s the easiest way to get all the details in.  Also, one requirement of the GORUCK was to honor a Veteran by attaching a picture and bio to your rucksack.  At each stop, a few people were able to honor their Veteran’s story.  This was the best part of the event for everyone. The stories and memories that these heroes have are an amazing thing, and it was an honor to listen to their stories.

    2100 hours: Cadre Brad & Cadre Mike (VQ) showed up and told everyone to line up five deep and get into formation.  After some necessary safety announcements and instructions, we were told to pull out the following list of items that were required so the Cadres could inspect:

    • ID Card
    • Cab Fare
    • Weight
    • Water
    • Reflective Bands / Lights

    Good thing Heisenberg had 20+ reflective bands as he bailed out YHC and 10+ others who didn’t bring this.  I think JV only had Weight & Water.

    After the loadout check, we went from zero to sixty!

    2130 hours:  With rucks on, we did the following:

    30ishx Merkins IC
    50ishx Flutter Kicks IC
    20ishx Burpees
    “Ish” because rep wouldn’t count if we were not in sync.
    Bear Crawl out 100 yards
    Lunge Walk back 100 yards

    Once back, Cadre Mike told us that whoever didn’t have one of the inspected items to come to the front.  Let’s say about 10 people were up there, including JV.  Cadre Mike explained how details matter, and a missed detail could result in a casualty at war. To hammer the point in, he had each person lead the group in more PT.  We did various things like Kettlebell Swings, Squats, Overhead Press, Burpees, Merkins, and Russian Twist.  Guess which one JV picked…

    2200hrs: Cadre Brad prefaced the next exercises with a talk about how there are two kinds of fun: 1) the kind of fun that is great at the time, but temporary (e.g. roller coaster ride) & 2) the kind of fun that sucks at the time, but you will appreciate it later on (e.g. what we were about to do).  He finished with saying “No one talks about fun #1 around a fire with some beers.”, then went on to explain the next thing:

    Deck of Death: 52 cards – suites are exercises, numbers are reps
    Hearts: 8-count bodybuilders (a.k.a. Hell)
    Spades: Overhead Press
    Diamonds: Flutter Kicks
    Clubs: Squats

    109 reps of each.  As we were fighting through, mumble chatter by the F3 Pax were motivating the group.  The only way to get through tough times is to help your comrades next to you.  Mumble Chatter is a great way to do that when it sucks.  Tclaps to the F3 members as we led the mumble chatter efforts.  Once done, we got into formation and were off for our first ruck.

    2300hrs:  Rucked about a quarter mile and stopped next to a light pole (a.k.a coupon) lying on the ground.  We were instructed by Cadre Brad to carry the coupon around the pond (approx. 1.2 miles) and bring it back to the same spot.  There was nothing “light” about the light pole.  Our team worked together to move the coupon, rotating in & out as members of the group needed a break. Almost back to the drop off location, we were stopped by some other people that told us we had to go back and use another way in.  After some resistance (Cowbell tried to run the guys over with the coupon), we reversed our path, and headed back to find another way.  A few minutes later, Cadre Mike stopped us again, and told us to go drop the coupon in a grass area and circle up around it.  He went on to explain how orders are given and must be followed. We were instructed by our Cadre to return the coupon to the start point.  We should have not listen to an outside person.  Point taken.

    2330hrs: We learned about how to make a deal with an outside person.  There are signals used to identify the key person, and to protect yourselves from walking into a trap in another country.  The mission was to return the coupon to the “outside group” and in return we would get supplies. Our team leads struck a deal, and we returned the coupon to them, then the team rucked about a quarter mile to gather supplies.  Supplies included four water jugs (30 lbs each), 4 sand bags (25 to 60 lbs), and a concrete/sand filled 5 gal bucket with no handles.

    0030hrs:  Rucked 3 miles with our supplies to St. Bernard & Robert E Lee.  We did a great job alternating people to hold the supplies while we rucked, eventhough we missed our time by 13 minutes.  We owed the Cadres 13 minutes of PT, which included 8-count body builders and overhead shoulder press.

    0200hrs:  Rucked 2 more miles towards the Milneburg Lighthouse, and we made our time.  Circled up again and learned about detecting IEDs in wartimes.  Little did we know, this was a foreshadowing.

    0300hrs: As we started rucking, we suffered a “casualty” due to an IED.  We were tasked on carrying our casualty the rest of the way.  About half way through, the casualty group was falling behind the others carrying the supplies, and the Cadres stopped us for an ass chewing.  We were selfish, and we were not working as a team.  We resumed our rucking, and finally figured out a way to manage our additional weight.  This ruck in total was about 3 miles to Lakefront by Lake Vista.

    0430hrs: Learned about tourniquets, and their importance on the battlefield.  To make sure we took in the information, we split up into 5 groups for a relay race that included one person (medic) applying a tourniquet to another person (casualty) about 20 yards away.  The medic had to apply the tourniquet to remove the radial pulse.  This was checked by the Cadres, and once approved, the casualty could run back to the line and the medic became the next casualty.  YHC team won, and our reward was to lead some PT for the other groups.

    0630hrs: Gathered our items and rucked another 2.25 miles to West End and Filmore neutral ground.  Here we learned about Bounding, which included two partners getting to an objective while covering one another.  Both partners are in prone, Man #2 yells “Set”, and Man #1 yells “Moving”. Man #1 starts running 3-5 steps and gets back in prone while Man #2 applies covering fire. Repeat until you get to the objective (130 yards) and repeat on the way back.

    0730hrs: Ruck over to Veterans & West End (1mile) for a short break.  This is where we honored the rest of our Veterans.

    0830hrs: Rucked towards NOMA, and attempted a shortcut through Lakeview.  Little did we know, a train was blocking our shortcut, and we had to double back to get under the train tracks.  This road block added some more distance, but we definitely got our money’s worth.  Our last ruck of the day was 3.25miles.

    0930hrs:  Made it back to NOMA!  Cadre Brad got us back into formation, and explained that it’s not a GORUCK if you don’t get wet. So our group went into the pond that was covered with 1 ft of duck crap at the bottom to honor each branch of the US Armed Services with a hydro-burpee.

    1000hrs: We received our GORUCK Tough patch.  Well deserved men.

    Moleskin

    A big thank you to all the men and women who are serving or have served in the United States Armed Forces!

    It’s amazing how F3 trains us for an event like this.  Whether it’s leading an exercise in cadence, or joking with another person when you are both carrying around 80-100lbs on your back; F3 is a great tool to train men in leadership.  The F3NOLA Pax were all great leaders during the event.

     

  • Working at the Refinery

    Five men decided to post this gloom for some Refinery work.  Here is what we did, but first

    DISCLAIMER

    The Thang

    Mosey to the track and split into two groups.

    Group 1 (3 Pax) – 400 meter run
    Group 2 (2 Pax) – AMRAP Squats
    Flap jack, then circle up.
    25x SSH
    10x Peter Parkers IC
    10x Mountain Climbers IC
    10x Parker Peters IC

    Mosey back past the flag and over to the start of Route 66.

    Route 66 (Eastbound):  Pax runs to the first bench, and does 5x Dips.  Increase Dips by 1 at each subsequent bench.  Plank and wait for six.

    Mosey over to the Refinery.

    Circuit #1:
    10x Burpees (Timer)
    AMRAP x Chest Ups
    AMRAP x Flutter Kicks
    AMRAP x Pullups
    AMRAP x Box Jumps
    Rest

    Circuit #2:
    15x Merkins (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x Pullups
    AMRAP x R. Leg Stepups
    Rest

    Circuit #3:
    18x Squat Jumps (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x 90º Pullup Holds
    AMRAP x L. Leg Stepups
    Rest

    Mosey back to where we ended Route 66 for another round.

    Route 66 (Westbound): Pax runs to the first bench, and does 2x Lunge Jumps IC.  Increase Lunge Jumps by 1 at each subsequent bench.  Plank and wait by the track entrance.

    No time for track work, so we circled up for some flexibility work for the last 4mins, then back to the flag, where we held the COT.

    Thanks for letting me lead!

    Moleskin

    GORuck is this Friday.  Good luck to all the men participating in the event.  It’ll be great…..ha!  #CSAUP.

  • Running & Hunting

    11 men gathered around the flag at the Mothership this gloom, while 4 others gathered around the Lafayette Square statue downtown for the Jazz Half Marathon.  YHC got to post to both AOs, so we will call this a Pax of 15.

    DISCLAIMER

    The Thang

    Mothership:

    Quick mosey over to the great lawn and circle up.

    COP #1: Warmup

    20x SSH IC
    20x Peter Parkers IC

    It was a quick warmup, but we had lots to do.  We stayed in our COP while I explained the first thing.

    EMOM: An EMOM is Every Minute On (the) Minute, which means to perform a list of exercises at the start of every minute.  Exercises are OYO.  Once you finish the list within the minute, the remaining time in the minute is for rest.

    EMOM #1:  10 minutes
    10x Squat Jumps
    5x Burpees
    In total, we did 100 Squat Jumps and 50 Burpees.  Yikes….but at least we weren’t running a half marathon!

    After this, Pax partnered up and lined up about midway on the great lawn near the spooky, light-flickering tree as YHC explains:

    Circuit #1:  Animal Hunting

    The Bear Hunt:  Pax 1 bear crawls North.  Pax 2 sprints South to a “tombstone” (about 40 yards away), and then sprints back to the bear (Pax 1).  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Bear Hunt 4 times, then:

    The Frog Hunt:  Pax 1 frog hops North.  Pax 2 does 20x Merkins, then sprints to catch the frog.  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Frog Hunt 2 times, then did the Bear Hunt 2 more times.  I hate animals!

    Walk over to the first COP, and circle up again.

    COP #2:  Balance Movements

    10x Low Slow Single Leg Squats (R)
    10x Low Slow Single Leg Squats (L)
    10x Slow Single Leg Tabletops (R)
    10x Slow Single Leg Tabletops (L)

    EMOM #2:  Exactly 6MOM  – 6 minutes

    10x Hello Dolly
    10x Flutterkicks
    10x LBCs
    10x Putins
    For a total of 240 ab exercises.

    Mosey back to the flag, where we held the COT.  Thanks for letting me lead.

    Moleskin

    Tclaps to the 4 for finishing the half marathon.  Great day for a 13.1 mile run, and we had some personal best at the race as well.  Must be all the beatdowns from the F3NOLA Pax… speaking of which, go sign up to Q if you haven’t already!

    Tclaps to Amnesty and Jingle Vader doing a 7 mile ruck after the Spooktacular.  You guys have no limits!

  • Rockin Cardio

    6 men gathered in the gloom (which was surprisingly pleasant) to get better.  Hawg had the flag and decided not to bring it out, so we had to settle for the virtual flag.  It draws a similar theme to Cowbell being awake today and decided not to post, so we had to settle for a virtual Cowbell.

    Anyway, let’s see what we did today, but first…

    DISCLAIMER

    The Thang

    Grab a small rock.  We will be doing a lot of reps.

    Round 1)
    30x Rock Jacks IC
    20x Rock Top Shelf Twist (R)
    20x Rock Top Shelf Twist (L)
    30x Rock Marches
    Recover w/ 10x Burpee OYO

    Round 2)
    30x High Knees w/Rock IC
    30x Rock Squat-Reach IC
    30x Backward Rock Lunge Hops IC
    Recover w/ 10x Burpee OYO

    Round 3)
    30x Hop Over your rock IC
    20x Balance Knee Pulls w/ Rock (R) OYO
    20x Balance Knee Pulls w/ Rock (L) OYO
    30x Rock Pivot Lunges IC
    Recover w/ 10x Burpee OYO

    Round 4)
    20x Alt. Side Lunges w/ Rock IC
    12x Chair Pose w/ Back Lunge OQC (a.k.a On Q’s Command)
    Recover w/ 10x Burpees OYO

    YHC checked the watch and we still had 15min left!  No mosey workouts are definitely a time saver.  Anyway, let’s walk about 15 feet for some plank work.  Hawg didn’t like the moving around part, but I assured him it was only to the other side of the tree.

    8ish MOM
    1min x High Plank
    1min x Wife Pleaser Hold at the top (still no eye contact allowed)
    1min x Side Plank (R)
    1min x Side Plank (L)
    Repeat one more time.

    Walk back over to our rocks and return them home.  Circle back up one more time.

    Plie Squat work:
    Hold low squat with toes and knees pointing about 120 degreesish, and follow the Q:
    10x Straight Arm Claps (In and Out) IC
    10x Straight Arm Claps (Out and Above Head) IC
    10x Forward Arm Circles IC
    10x Backward Arm Circles IC

    Finished with two Vinyasas.  Circled up around the virtual flag for the Countoff, Nameorama, and Prayer.  Thanks for letting me lead.  Good work men.

    Naked Man Moleskin

    Ruckers:  Need to ruck one hour today.  Get use to the weight, you are going to be thankful you did.