Author: Shorty

610 Stomp #40

“The only place Success comes before Work is in the dictionary.” – Vince Lombardi

Seven (one more to come later on) legendary men gathered in the gloom for the 610 Stomp. I wanted to continue the trend of sprint work with this one, so YHC took a page out of the coach’s playbook and brought back some football drills/sprints. No explaining required with this Pax, all seasoned veterans here….but first, still need the..

DISCLAIMER

The Thang

Usual 30 minutes out & back on the bayou w/ Burpees OYO every 6 minutes. Mumble chatter btw SFx, Griswold, Rudy, Hawg & YHC about the remains of Boogaloo weekend (looks like someone got married on the bayou), Summer Camps, and the upcoming GO Ruck…

SIDE BAR:
All NOLA Pax will be #Ruckin on 11/11/16……don’t be this guy left out of the water:

Anyway, back to the Stomp where the Pax finished up the bayou run, and headed over to the football field…ehh…I mean baseball diamond. YHC thought there were gonna be 5 yd markers, but anyway… Pax lined up parallel to 2nd base and faced the foul line for some agility work (about 25 yards):

COP #1:

Pax performs the following exercise to the other side (25 yds):
-High Knees
-Butt Kicks
-High Skips
-Fast Skips……..”is that Tool running up???”
-Low Shuffle (Right)…….”That might be him, but not sure?!?!”
-Low Shuffle (Left)….”YES! What’s up, Tool!!” … just in time for the Gassers!
-25 yd Gassers x 4 (Sprint to opposite side, back to start, then finish thru opposite side)
-Recovery mosey around baseball fence
-70 yd Gassers x 4
-Recovery mosey around baseball fence, and back to the flag.

Sealed the deal with 10 OYO x Burpees, and finished with COT, which included Nameorama, Shoutouts (see below), and Prayer.

Shoutouts:

5/25: NEW AO!!! Come join Amnesty in the gloom tomorrow (Wed) @ City Park (the 610 Stomp AO) to help get this one rolling.
5/27: Greek Fest 5k / 1 miler
11/11: GO Ruck (no excuses!)… comment or email F3NOLA or YHC if you’re interested!

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May 24, 2016
Yin & Yang

“Life is a matter of balance” – Unknown

15 men of NOLA decided to get better this muggy gloom. Tclaps to the FNG’s: Tinkles (f.k.a. Tee-Tee), G-Spot, and Quick Draw (EH’d by Chaka Khan… who must be a great EH’er since he hasn’t posted in 6 months) – Tclaps RY for the info.

YHC had the idea of a two phase workout.. one that is high intensity, and the other that is about flexibility. YHC is always looking for a reason to incorporate more yoga into a beatdown.

DISCLAIMER

Tha Thang

Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

COP #1

20x Imperial Walkers IC
20x SSH IC
20x Imperial Squats IC
20 x Seal Jacks IC

Quick mosey over to the 2nd lightpole, and partner up as YHC explains what we are getting into.

Circuit #1

1min x Gassers (run to the 1st/3rd lightpole and back to 2nd)
12x Power Squats IC
Lunge Progression: 10x Alt. Front Lunge IC, 12x Lunge Pulses IC (L), 12x Lunge Pulse IC (R)
10x Over the River Jumps (a.k.a. Ski Hops) IC

Hurting! so let’s repeat one more time…

Mosey to the far side of Lightpole Alley

COP #2

10x Floor Drills OYO (Standing position, then down for 4x Merkins, then 4x Mountain Climbers, then standup)
12x Spiderman Planks IC
10x In/Out Planks
10x Plerkins (just a simple Plank Jack w/ a Merkin) – these suck

No time to repeat this one… need to get to the Yang part

Mosey back over to the bandstand steps by the pond and grab some ledge.

COP #3

15x Dips IC
10x Hip Slappers IC
15x Dips IC
10x Irkins IC

Done with the Yin..now for the Yang

Mosey up on to the bandstand for some yoga work.

COP #4

3x Vinyasas
1x Warrior Progression (R)
1x Warrior Progression (L)

Pax showed off superb form…and we have 6 minutes left, so lets go visit Mary.

COP #5

15x Crunchy Frog IC
10x Fake Freddie Mercury (Seated bicycle crunch…thanks to the blades in the grass) IC
10x Reverse Fake Freddie Mercury IC (can you pedal a bike backwards?)
1min x High Plank/Mission Impossible (on the Q’s command)

Done! Mosey over to the flag…. oh wait.. is that Bad Moon?… Is he hiding from us?? After many questions, we finished with the C-O-T, which included Nameorama, Shoutouts and Prayer.

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May 11, 2016
An Okwata Sunrise!

YHC was in a deep slumber at 0524 this gloom, but thanks from a call from Cowbell #Tclaps, I shot out of bed like:

You see, it’s one thing (a terrible thing) to fartsack on a fellow brother of the NOLA Pax, but it’s another thing (never..ever.. do this) to fartsack when it is your Q! Since Okwata is only a hop, skip, and a jump from my place… YHC was there right on time with the flag to make our Pax of 6! Honestly, YHC was still sleeping, and didn’t even notice a FNG (Surge) amongst the Pax. Tclaps to Surge for posting! … but anyway, lets get to it… but first

DISCLAIMER

Tha Thang

Warmup COP

15x Squats IC
10x Squat Hops IC
16x Plank Jacks IC
15x Merkins IC

Sorry for the miscounts, I was still waking up….

But after that, I was ready to roll! Mosey on over to Canal Blvd for some circuit work.

Canal Cycle

Course map is as follows: Run up the street to top of levee, and then across to other side. Before going down, complete the leg-specified exercises #dontskipLEGDAY or you end up like this hulk:

Once finished the legs, run down and back to start for some upperbody work. Repeat x 4

Round #1: 15 x Monkey Humps OYO (On Levee) / 15 x Elevator Merkins IC (At Start)
Round #2: 15 x Squat Jumps OYO / 10 x Alt. Shoulder Taps IC & 10 x Alt Shoulder Tap Merkins
Round #3: 15 x Sumo Squat Kicks (Both Leg Kicks = 1 Rep) / 10 x Under the Fence Merkins
Round #4: 6MOM (15 x Crunchy Frogs IC, 8 x Alt. Leg Pistons IC, 8 x R. Leg Lift/Extend IC, 8 x L. Leg Lift/Extend IC, 15 x Flutter Kicks IC, 15 x Hello Dolly IC)

Mosey on over to the lake to check out the view (check out @F3NewOrleans for the pictures), and line up by the benches/ledges.

More Arm Work

15 x Dips IC
10 x Incline Merkins IC
15 x Dips IC
10 x Incline Merkins IC
20 x Low Slow Dips IC
2 x Vinyasas OYO

Back to the flag, where we had the Name-o-rama, Shoutouts, Prayer. Thanks for letting me lead! See yall at our 2nd F tonight at the Bulldog (Magazine) for 7pm.

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April 21, 2016
A Trip to NOMA

Here’s what we did. Sorry for the short BB, but time is of the essence.

DISCLAIMER

The Thang

COP #1 (Warmup)

20 IC x Seal Jacks
20 IC x Imperial Walkers
20 IC x Peter Parkers
20 IC x SSH
20 IC x Hillbillies
20 IC x Parker Peters

Mosey over to a ledge, and line up.

COP #2

15 IC x Channing Tatums (a.k.a. Right Leg Stepup)
10 OYO x Right Leg Ledge Squats
20 IC x Low Slow Dips
15 IC x Tanning Chatums (a.k.a. Left Leg Stepup)
10 OYO x Left Leg Ledge Squats
20 IC x Regular Dips

Mosey to NOMA, and partner up for the next few exercises.

Dora 1-2-3: Pax 1 performs AMRAP to hit the exercise goal while Pax 2 performs hop up to the top of NOMA, and runs back. Flap jack until goal is met by the teams.

100 reps: Merkins
200 reps: Hip Slappers
300 reps: Squats

I don’t think the Pax will visit NOMA again after this one. Mosey over to the #Foundry. Exercise progression as follows:

Pax planks up for the guy ahead of him to finish his pullups, then follow the leader:
10 x Pullups
10 x Dips
10 x Full Sit-up
10 x Chest Pulls
Monkey Bar over to the Plank Line

Only had time for one round thru. Hand off to Chewy for some #Qtraining. Tclaps for leading!

COP #3:

10 IC x Overhead, Straight Arm Air Squats
10 IC x Right Leg Side Lift Kicks
10 IC x Left Leg Side Lift Kicks
10 IC x High Plank Shoulder Pulses (works them cobra back muscles)
10 IC x Superman (On Stomach) Overhead Arm Lifts
10 IC x Superman Side Arm Lifts
10 IC x Superman Close Side Arm Lifts

Times up… back to the flag for Nameorama, Shoutouts, and prayer.

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April 4, 2016
Rockin!

“You have power over your mind, not outside events. Realize this, and you will find strength.” – Marcus Aurelius

It was 0520 when YHC awoke from the deep slumber.. it takes 15 min driving to get to the “Real” Monday AO. But I knew the Pax would keep it together until the Q arrived. After all, we are all well equipped to lead. I assume the Pax had some jokes about where is the Q, and who would take the reigns since the Q fartsacked… but anyway.. they were off but first….

DISCLAIMER

Mosey to the rock pile, and circle up for a warmup.

COP #1: (Not sure, but they did warmup)
20 x SSH
?????

In the meantime, YHC finally arrived to the scene. With the fog settling in, and using the sense of sound, YHC located our Pax of three carrying on with the beatdown. Here was me running thru the puddles:

After my apologies for running late, we selected our friend from the rock pile… we went small this time… and did a quick mosey to some dry grass.

COP #2:
15 x Rock Jacks
30 x Rock Twist (15 each side)
15 x Rock Marches

After that, Pax spread out in a line with a healthy distance between each other. Rock throws to the fence… Should of grabbed a circular rock next time for the roll.

COP #3:
15 x Rock Squat Reaches
10 x Rock Alt. Lunge Jumps

Mosey over to the playground and partner up.

Circuit #1:
Pax #1 – 6 x Pullups
Pax #2 – AMRAP x People’s Chair

Flapjack and repeat circuit one more time

Walk over to an open area on the playground, no need for rocks here.

COP #4:
Merkins w/ Mary. Consist of doing 5 x Merkins, then a Mary exercise… we did four rounds:
Round #1 – 5 x Merkins; 15 x Flutter Kicks
Round #2 – 5 x Merkins; 15 x LBT’s
Round #3 – 5 x Merkins; 20 x Putins
Round #4 – 5 x Merkins; Plank Work (Various); 5 x Merkins

Grab rock and then two more rounds of the Pullup Circuit,

Circuit #2:
Pax #1 – 6 x Pullups
Pax #2 – AMRAP x Rock Curls (1st set); Overhead Presses (2nd set)

Mosey over to the baseball diamond and circle up.

COP #5:
Low Squat Work w/ Rock. Hold Low Squat and do various things the Q calls out.. like Simon Says, but worse… things like overhead arm swings with rock, squat pulses, etc.

After that, we did some Plie Work without rock… Hold Low Squat and do various things the Q calls out.. like arm circles, overhead claps, etc.

Last exercise was Single Leg Balance Reaches x 8 (each leg) with Rock.

Dropped our friends off where we got them… and back to the flag…we did 2 x Vinyasa since we had time to spare.. ended with COT, which included Name-o-rama, Shoutouts, and Prayer. Great work today men! Sorry I was late!

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March 28, 2016
Good Friday

“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish, but have eternal life.” – John 3:16

Seven legendary NOLA men, one brave FNG (Tclaps for posting this gloom El Wire.. EH’d by Yankee since October 2015… sometimes persistence is the key), one late bloomer (find out who in a few), and YHC decided to get better this gloom. YHC’s theme for the day was Stations of the Cross, so I decided to take our Pax of 9…. which grew to 10 a few minutes in…on a spiritual inspired workout… but first..

DISCLAIMER

The Thang:

Quick mosey down and around St. Charles and circle up over to the front of Tulane and RY’s car.. oh hey!! there’s Yankee! #perfectparkingspot #latebloomer

COP #1: Warmup

Station #1: Jesus is condemned to death
20IC x SSH
20IC x Smurf Jacks
20IC x Plank Jacks
10 OYO x Burpees

Mosey over to Calhoun and gather around an apparent party/outing going on at the corner. They were about to watch our tremendous form on this next Circuit.

Circuit #1:

I wanted to visit these three stations at this location… especially with the crowd gathering.

Station #2: Jesus carries his cross
(At Start) 15 OYO x Cross-fit (a.k.a. Hand Release) Merkins
Station #3: Jesus falls for the 1st time
(Up Top) 10 OYO x Burpees
Station #4: Jesus meets his Mother
(Left Side) 25 OYO x Mary Exercise (1st Rd.-Flutter Kicks; 2nd-Dollys; 3rd-Bike Crunch)

Three Stations = Three sets! Already up to the 40 burpee count. Pax gathered around to await direction… so we visit the next station.

Station #5: Simon helps carry the cross
Indian Run to the ROTC Pull Up Bars. Pax pulls together to reach the destination, and divide up into four groups for the next four stations.

Circuit #2:

Station #6: Veronica wipes the face of Jesus
AMRAP x Pull Ups
Station #7: Jesus falls for the 2nd time
6 x Burpees (pace setters)
Station #8: Jesus meets the women of Jerusalem
AMRAP x Dips
Station #9: Jesus falls for the 3rd time
AMRAP x Mayweathers (a.k.a. Plank Punches)

Repeat Circuit #2 one more time due to time. As we continue our journey, the next few stations happen on Golgotha (a.k.a The Skull)… or in NOLA, we call it Wolf Pack Mountain…

Station #10: Jesus is stripped of his garments
OYO x Get to the top of WPM

Station #11: Crucifixion
I wanted to get in 11’s, but due to time, we settled for 6’s, which included merkins at the top of the ramp, and squat jumps at the bottom…. Peoples Chair at the top once complete.

Station #12: Jesus dies on the cross
Jesus died at 3pm… so plank hold (dealer’s choice) for 3 minutes

Station #13: Jesus is taken down from the cross
Pax gets to the bottom of WPM anyway they want.

Station #14: Jesus is laid in the tomb
Pax runs to the flag and circles up for the COT, which include name-o-rama, shoutouts (read RY’s emails), and prayer about how love is a sacrifice, and the greatest sacrifice occurred today on Good Friday, when God sacrificed his only Son for us, so that we may enter His kingdom one day.

Happy Easter everyone!

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March 25, 2016
610 Stomp #30

“A river cuts through rock, not because of its power, but because of its persistence.” – Jim Watkins

Six men of NOLA, one man from Hartsville, SC (Tclaps Yankee of #WarZone), and YHC made up the Pax on this Tuesday gloom. Lots of jargon being thrown around the flag as I attempted to give a quick overview of the route. Things settled down and I explained the theme of the workout – Persistence (YHC likes themes), and how I wanted the Pax to push themselves today… and as usual, the Pax killed it! So let’s get to it, but first….

DISCLAIMER

The Thang:

This is a workout that Q’s itself…4.5 mile run along the bayou to Banks St. and back & stop every 6 minutes to do burpees and/or walk and/or sprint for 1 minute. Rinse and repeat until completing the course. Each Pax modifies the workout at his own pace/distance.

Pax held together for the first six minutes, then everyone fell in stride. Griswold and OSHA were off to the races. Tool was giving Yankee a taste of his History Lessons around City Park. At the end of the beatdown, everyone was accounted for around the flag, where we sealed the deal with 10OYO x Burpees, Name-o-rama, Shoutouts, and Prayer.

Come out for the first ever double-Q hosted by Amnesty tomorrow: 1st Q @ 0530 at Birdcage; 2nd Q @ 1900 (a.k.a. 7pm) at Bayou Beer Garden (this is a 2nd F event = no beatdown, except maybe so 12oz curls)

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March 15, 2016
A Birthday Party to Remember… or Forget

“I’m not in competition with anybody but myself. My goal is to beat my last performance.” – Celine Dion

After reading SFX’s backblast, “Your First Daily Test”, YHC was moved to start the day with a win by not hitting the snooze button this gloom. http://f3nation.com/2016/03/08/your-first-daily-test/

Don’t get me wrong, I did have a little motivation waking up since I was excited for my Birthday Party Q…. but still, I wanted to pass the test.

Anyway, just like any birthday party, you have to have games for your guest… and 17 men of NOLA made up the Pax guest list (the other 123 didn’t RSVP no… Not cool!). 0530hrs rolled around, and the party started, but first,

DISCLAIMER… now:

The Thang:

Club house mosey and circle up in a grassy area by the bandstand.

COP#1 (Warmup)

28IC x Plank Jacks

15IC x Squat Jacks… sighs of relief by the Pax. YHC is not that cruel to go to 28.

28IC x SSH

Short mosey around the bandstand and down to the lower area by the pond. YHC explained the ground rules for the party. 7 games (3 individual & 4 team based games). Losing teams/players perform 4 burpees. Winners rest up. 7 games x 4 burpees = 28 total. Simple.

Game #1 (Dora 300 – SSHs / Storm the Beach)

Pax partner up and works together to reach 300 reps of SSHs. Pax 1 executes AMRAP while Pax 2 Storms the Beach (Jump ups to the Bandstand, Up and Over the Bandstand, run around back to start). First Team to finish wins. Tclaps to Rudy & OSHA for Winning! 4 Burpees for the rest. Side note: Rudy was checking form for all Pax on Burpees… he said we got an A for effort.

Mosey up the bandstand and circle up.

Game #2 (Jack Webbs – to 10 reps)

A Merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10. If you fall out of the competition, perform LBCs OYO. If you start crying, LBC’s. We had a few guys make it to 10… it’s funny how the air density rises around #7 to #8 (a.k.a. it gets heavier). The last few air presses felt like this:

4 Burpees for guys doing LBCs.

Another quick mosey to the lamppost. Pax divides up into 2 teams.

Game #3 (Animal Parade Drag Race)

Four lamppost, four animals: Frog Hops, Duck Walk, Crab Walk (a.k.a. Jameis Winstons), Bear Crawl. A team cannot transform animals and progress until the whole team reaches said lamppost. Early finishers on each team perform Seal Jacks until the Team’s six gets there. First team to finish Bear Crawls win. #Tclap to Team B. Burpees for Team A.

Mosey over the water fountain on bike path, and over to the 2-flags. Roots was praising YHC for a great 28 minute workout…. Comeon, Man! (shoutout to Ditka.. he’s gone from ESPN).

Game #4 (Low Plank – for 2 minutes)

Individual contest to see who could plank for 2 minutes… if you fall out, Imp. Walkers til times up. A lot of finishers for this one… 6MOM has helped the Pax! 4 Burpees for the Imp. Walker crew.

Mosey out a few yards to an open field where YHC made up start and end lines… start here, and end line is… umm.. err… that small tree thing looks good. Sorry for the confusion. My mental state can be summed up here:

Game #5 (Team BLIMPS)

Pax divides up into 3 teams, and performs a letter in BLIMPS at the opposite ends:

5x “B”limps, 10x “L”unges, 15x “I”mperial Walkers, 20x “M”erkins, 25x “P”lank Jacks, 30x “S”quats

Last place team does 4 burpees.

Game #6 (Al Gores – for 2 minutes)

Last Individual contest… not for the weak hearted.. Legs were burning.. An Al Gore is a low squat hold, while simulating hugging of a tree. If you abort the Al Gore hold, its Flutter Kicks til time expires. #Tclaps to the guys with the legs of steel. 4 burpees to the guys who fluttered (pun intended).

Game #7 (Bear Crawl Indian Run)

Two teams, plank in straight line. Last Pax on each team Bear Crawls to front of line, and planks. Repeato until the first bear crawler is at the end. So close!! It was a tie! 4 Burpees for all. The competitive Pax didnt like the tie.. here was the emotion:

Last short mosey of the day… directed at the 2-flag, where we had the Name-o-Rama, Shout-outs for health, and Prayer (about strength for fighting through adversity).

Thanks for coming to my 28th birthday party! Hope to see y’all next year! Oh yeah, btw… 2 more years of hate!!

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March 9, 2016
Back to Basics

“Don’t make the process harder than it is.” – Jack Welch

Pre Thang:

15 men of NOLA gathered by the 2-flag designated AO in City Park. Tclaps to Nacho Libre (FNG) for posted today. Bigger news, He will be starting up a Northshore AO in Mandeville with Chewy.

The goal of this beatdown was to stress the importance of the basics. YHC is a fan of simplicity. In any complex process, you can always rely on the basics to pull you through, so lets get to it, but first…

DISCLAIMER

The Thang:

Mosey over to a grass patch by the museum.

COP #1 (Warmup)

20IC x Seal Jacks

20IC x Monkey Humps

20IC x Peter Parkers

20IC x SSH

20IC x Imp. Walkers

20IC x Parker Peters

10 OYO x Burpees

Mosey over to track behind Christian Brothers for some Foundry work. At the end of each round, run across the soccer fields to do 10 Burpees, and back (a.k.a. Burpee Run).

Round #1: Chest & Abs

20IC x Dive Bombers

20IC x Flutter Kicks

20IC x Elevator Merkins

20IC x Hello Dolly

10 OYO x Roombas

20IC x Putins

End with Burpee run.

Round #2: Back and Arms

Foundry Circuit – Each Pax cycles thru the following:

8 OYO x Pullups

8 OYO x Dips

8 OYO x Chest Ups

Monkey Bar back to the Plank line.

Pax Plank in line to wait their turn.

Once everyone finished the circuit, YHC divided up the Pax into two groups due to the large Pax (Tclaps)

Group #1: Burpee Run

Group #2: Another Foundry Circuit

Flapjack the groups.

Round #3: Squat Progression:

20IC x Low Slow Squats

20IC x Reg. Squats

15IC x Hydraulic Squat Hops

20IC x Quad Slap Jumps

Burpee Run

Round #4: Lunge & Calf Progressions:

Lunge Progression:

20IC x Alt. Front Lunges

10IC x R. Lunge Pulses

2IC x R. Lunge Holds

10IC x L. Lunge Pulses

2IC x L. Lunge Holds

Calf Progression:

12IC x Calf Raises

10IC x R. Leg Calf Raises

10IC x R. Leg Hops

12IC x Calf Raises

10IC x L. Leg Calf Raises

10IC x L. Leg Hops

10IC x R. Squat/Reach/Jumps

10IC x L. Squat/Reach/Jumps

Great work by the Pax! We worked all the basic muscle groups with this one.

Mosey back over to a grass patch by the museum.

COP #2 (2MOM & a Vinyasa)

20IC x Crunchy Frog

20 OYO x Scissors

1 x Vinyasa (Plank – Upper Dog – Pushup – Downward Dog)

Out of time, so mosey back to the flag for the COT, which included the Name-o-rama, Shoutouts and Prayer.

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March 6, 2016
Better Late than Never

“And sure enough, even waiting will end… if you can just wait long enough.” – William Faulkner

Yeah, but a week and 1 day is too late… Sorry to the eight men who posted at Okwata last week. I know you guys can’t wait to read these! So let’s see what we did, but first

DISCLAIMER

Warmup mosey around the Mardi Gras fountain and circle up in front:

COP #1 (Warmup):

20IC x Seal Jacks

20IC x Imp Walkers

10IC x Good Mornings

10 x Deconstructed Burpees (10IC x Squats, 10IC x Plank Jacks, 10IC Merkins, 10IC In/Out Abs, 10IC High Jump Hip Slappers)

Mosey down to Canal and circle up.

COP #2 (Jack Webbs) x 8

Mosey up the levee and Partner up.

Dora (10’s ?):

Partner 1 runs down and up the levee, while Partner 2 performs Mayweathers (a.k.a. Plank Punches).

Plank up for six. Walk back to Canal, and duck walk to the bottom (burn!)

Handoff to Cowbell to finish up. YHC had to get to work early.

Mosey down lakefront and partner up.

Dora (150’s):

Partner 1 run to a dedicated light and back, while Partner 2 does step ups (75 x each leg). Plank up.

COP #3:

20IC x Dips

10 OYO x Burpees

Mosey to parking lot and circle up.

COP #4:

30IC x Slow Calf Raises

30IC x Calf Raises

Down on your six for Mary (Class Participation): Each Pax picks a core exercise and completes 10 reps of Putins, Hello Dolly, LBCs, Penguins, Flutter Kicks, High Dolly, Dying Cockroach, Dr. W.

Mosey back to the flag, 1 minute to spare, so 5 more burpees.

Circle up around flag for nameorama, shoutouts, and prayer.

Good work, great men!

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March 5, 2016