Author: Shorty

Can we get a new rock??
Hawg and I worked a secretive deal last night, which put me in line to Q today. YHC had no problem coming up with a workout since the AO is one of my favorites. A fresh face for the Pax showed up today, not so fresh for Cowbell & YHC… Starky (FNG) is one of our Ole Miss buddies. Tclaps for posting today Starky, and Tclaps Cowbell for the EH. Anyway, let’s get to it… but first…

DISCLAIMER

Mosey over to the rock pile and circle up.

COP #1 – IC: Warmup
- 20 x SSH
- 10 x Good Mornings
- 10 x Windmills
- 20 x Peter Parkers
Pax selects their friend for the next 30 minutes. Normally we try to get the heaviest rock possible and throw them around to show our manliness, but YHC stressed the importance of going with a rock about 5-10 pounds.. reactions from some of the Pax:

Heisenberg & Side Effects:

Starky, Rudy, Marlin, Snoball:

Jingle Vader & Cowbell:

Did they listen? We will find out shortly… Quick mosey to a grass patch in left field.

COP #2 – IC: Part One
- 30 x Rock Jacks (I don’t think they listened to my advice)
- 30 x Rock Twist (15 each side)
- 20 x Rock Marches
Pax after Part One:

Mosey back to the rock pile to show mercy for the Pax.. 80% picked another rock. The other 20% planked up, then it was off to another grass patch by the rock pile.

COP #3 – IC: Part Two
- 20 x High Knees….. w/ a rock
- 30 x Rock Squat Reaches
- 10 x Rock Lunge Jumps
Mosey back to left field.

COP #4 – IC: Part Three
- 20 x Rock Hops
- 30 x Rock Knee Curls (15 each leg)
Mosey across to right field to another well-lit grass patch.

COP #5 – IC: Part Four
- 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
- 10 x Rock Chairs
- Rock Low Squats Progression: Pax perform various moves that YHC calls out while still squatting
Mosey to the first base dugout and circle up for the last time:

COP #6 – IC: Upper Body Circuit (3 rounds)
- 10 x Rock Bench Press
- 5 x Merkins
Quickly move to each exercise. YHC couldn’t speak and get the cadence correct.. apologies. Anyway, it was a burner… once done, mosey over to the playground and partner up for some pull-ups.

Set #1 – OYO: Pull ups & 6MOM
- Partner #1 performs AMRAP pull-ups while Partner #2 preforms the following ab exercises each round:
  - 20 x Flutter Kicks
  - 20 x LBC’s
Mosey back to the rock pile to drop off our friends… then it was back to the flag. Once again, the Pax destroyed this workout today! So with 2 minutes left, time for some yoga.

COP #7 – OYO: Sun Salutations (3 rounds)

Finally, it was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer.

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February 1, 2016
Animal Parade
“To be is to do.” – Immanuel Kant

A mere 48º F in NOLA, but the breeze off the lake made it truly gloomy. In fact, the Pax was caught on camera at the start:

Seven men from F3NOLA and one man from F3Hickory made up the valiant Pax at Okwata. #Tclaps to Taz for posting today. After watching Hotty Toddy grab Cowbell from flying away, it was time to get started..but first…

DISCLAIMER

The Thang:

Quick mosey around the Mardi Gras Fountain and circle up in front.

COP #1 (IC): Warmup
- 20 x Sky Jacks
- 20 x Wide Arm High Knees
- 20 x Low Slow Squat Jumps
- 20 x Imperial Walkers
- Shoulder Tap Progression (Right x 10, Left x 10, R/Pushup/L/Pushup x 10)
Mosey towards Canal Blvd and line up at the corner for a Levee Animal Parade…it is Carnival Time!!

Parade of Animals (OYO):
- Start by running up the sidewalk, then transform to the Q-selected-animal across the crest of the levee, and run back down the other sidewalk and back to the start. Repeato x 4. Animal choices included:
  - Lap 1: Bear Crawl (I think Taz thought I said Beast Crawl) #respect
  - Lap 2: Jameis Winston (a.k.a. Crab Walk)
  - Lap 3: Duck Walk
  - Lap 4: Frog Jumps
- Plank up for six
Taz at Lap 1:

Legs were toast, so YHC couldn’t leave out the upper body… Circle up at a near by grass patch.

COP #2 (IC): Jack Webbs
- A merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10.
Time to mosey.. over to the wave splashing lakefront for some more leg work

COP #3 (IC): Lunge Progression
- 15 x Alt. Front Lunges
- 15 x Alt. Front Lunges w/ Jump Squat
- 10 x Chair (Low Narrow Squat Hold) – to – Alt. Back Lunge Holds… #Namaste
Noodle leg mosey over to the ring-o-benches, put due to NOLA being -2 ft below sea level, there was a lake at each bench.. so change-up mosey over to the covered pavilion.

COP #4 (IC): All about dem Dips
- 25 x Dips
- 10 x Incline Merkins
- 15 x Dips
- 10 x Derkins
- 10 x Low Slow Dips
Time was of the essence, so Indian Run back to the flag… 3 minutes left.. circle up

COP #5 (IC): 3MOM
- 20 x Flutter Kicks
- 20 x Hello Dolly w/ Leg Lift
- 20 x Alt. Heel Taps (done from seated position, legs extended on ground, and hands on ground in front of you six.. on count, lift and tap your heel on ground by your six, and back to extended position… repeato other leg)
We ended with the C-O-T, which included the Name-O-Rama, Shout-Outs, & Prayer. Tclaps to the Pax for pushing through this one. Tclaps to Taz for posting today… may need to make a trip to Hickory, NC for some Bear Crawl School.

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January 28, 2016
Woooooo Pig Sooie!!!
We looked…

but they didn’t come. Not even one of them showed up! ….Oh well. #KarmaFartsack

Anyway, we had a little bit of rain + a little muggy + lots of puddles = the perfect gloom! Eleven legendary men of NOLA decided to become better men today! As Cowbell says, “Leeeggoo!!” – but first…

DISCLAIMER

Warm up mosey along Root’s club house route and over to the bandstand… no shadows lurking..

COP #1 – IC: FLIGS Warm up
- 30 x Front/Side Jacks
- 10 x Leg Swings (1…2…) Back Lunges (3…4…) – Right leg first, then left.
- 30 x Imp. Walkers
- 10 x Good Mornings
- 3 x Sun Salutations (Namaste)
- 3 x Slow Merkins (10 sec down, 10 sec up…repeato x 2)
Mosey over to the lamppost and lineup at the road for Stop #1.

Stop #1 – OYO: Merkincides
- Start with 10-15 Merkins, then the PAX runs to the first lamppost and back to complete 10-15 more Merkins at the start line, then runs to the second lamppost…until completion (5 lamppost in total).
Plank up and wait for the Six at the start line. Once all are accounted for, Agility drills to each lamppost:
- Walk to #1 (not agility, but it’ll do)
- High skip to #2
- Fast skip to #3
- Karaoke to #4 (face parking lot)
- Karaoke to #5 (back to parking lot)
Mosey towards soccer goal, and stop at a grass patch along the way.

COP #2 – IC: Leg City
- 10 x Front Lunges (1…2…) Squat Jacks (3…4…)
- 10 x Right Lunge (1) Squat Jack (2) Left Lunge (3) Squat Jack (4)…..OSHA be like:
- 10 x Moving Plank (1) Low Squat Hold (2…3…) High Plank (4)
- 10 x Low Squat Hops … it’s just a one inch hop guys!
- Calf Progression: Right leg first, then Left leg
  - 10 x Single Leg Calf Raise
  - 10 x Single Leg Hops
- 10 x Burpees
Continue our mosey to the goal post.

PAX partners up and gets ready for Dora 1.
- Teams of 2 Pax working together to reach cumulative exercise goals. Pax #1 executes as many reps as possible while Pax #2 performs pull ups to burnout on the goal. Flapjack until team goal is reached.
- Goals:
  - 100 reps: Plank Punches (a.k.a. Mayweathers)
Mosey back to the grass patch we found on the way.

COP #3 IC – Plank work
- 15 x Shoulder Taps (Pax in High Plank, and tap right shoulder x 15..flapjack to left)
- Pike Work: In High Plank, Pax then moves to pike position the following ways:
  - 15 x 4 Step Walk
  - 10 x 4 Hop
  - 10 x 1 Hop
Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

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January 20, 2016
3..2..1..Launch of Okwata!
“To get through the hardest journey, we need to only take one step at a time, but we must keep on stepping.” -Chinese Proverb

Nine Pax gathered today to help launch Okwata on this relatively warm, breeze-less gloom. Everyone of us except Hawg found the side parking lot by the Mardi Gras Fountain… he was just about to pass it up until:

#smooth Once 0530 hit, YHC was ready to start the workout, but first…. DISCLAIMER

The Thang:

Quick mosey around the Mardi Gras Fountain and circle up in front.

COP #1 (IC): Warmup
- 20 x SSH
- 20 x Imp. Walkers
- 20 x Plank Shoulder Taps
- 10 x Shoulder Tap Merkins
Mosey up the colossal levee and to the right towards Canal Blvd. Head down the levee and line up for some Jacob’s Ladder.
- Jacob’s Ladder: Seven times up the levee, with an increasing number of burpees at the top each trip up.
This is tough! Tclaps to the Pax. We walked to Canal Blvd on the top of the levee, then a mosey to the lake and lined up facing Lake Pontchartrain (f.k.a. Okwata).
- 500 meter swim
I’m joking! (well only half joking)… the Pax was like:

We actually did some squat work:

COP #2 (IC): Leg Burn
- 30 x Low Slow Squats
- 15 x Low Squat Hops
- 10 x Low Squat – to – Plank
We then noodle-leg moseyed across the street to the under-construction playground. OSHA pointed out the safety concerns with the black hole in the ground. After we filed our JSA with OSHA, we circled up for some time with Mary:

COP #3: 6+MOM
- 20 x Flutter Kicks
- 15 x Hello Dolly
- 20 x LBC’s
- Plank Work: 30 sec holds on each
  - Low Plank
  - Side Plank – Boat – Side Plank Pulses x10 (All Right, then All Left)
  - Superman –Superman w/Lat. Pulls –Superman w/Side Arm Raises – Rocketman
After the core work, YHC noticed the eight benches circling the playground-to-be, so I had to do this.

COP #4: Bear Crawl Clock

One member of the Pax was sent to each Bench (since we had 9 in the Pax, Hotty Toddy had to share with me #youngerbrotherproblems) and performed an exercise called out by the Q. After each exercise, the Pax bear crawls clockwise to the next bench and gets ready for the next exercise. Exercises included (all IC):
- 20 x Dips
- 15 x RLSU
- 15 x Incline Merkin
- 15 x LLSU
- 10 x Decline Merkin
- 10 x Low Slow Dips
- 10 x Hip Slappers
Pax caught their breath so we could Indian run back to the flag… 2 minutes left… lets do some calf work around the flag:

COP #5: Agility
- 20 x Calf Raises
- 20 x Foot Jacks (SSH w/ no arms)
- 10 x Right leg Calf Raises
- 8 x Right leg hops
- 10 x Left leg Calf Raises
- 8 x Left leg hops
We ended with the C-O-T which included the Name-O-Rama, Shout-Outs, & Prayer. Tclaps to the Pax for helping Okwata get started!

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January 14, 2016
610 Stomp #21

“Whether you think you can, or whether you think you can’t, you’re right.” – Henry Ford

It was a brisky 41 degrees for this Stomp. Rudy was first on the scene when YHC pulled up:

I think he was reminiscing.. anyway, Cowbell and FNG (Rebelette) were next on the scene.. Rebelette was worried about his key placement, and should take a lesson from Cowbell (throwing them in the back of his truck) or Jingle Vador (puts them on his rear wheel)… any other suggestions by F3NOLA on key placement?? #preach Once the N/S/W/E/Middle Park crew trekked over, the Pax had a lot of bouncing around the flag to get the cold away, so I decided to help them stay warm by starting the workout, 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 man modifies the workout at his own pace/distance.

This morning, SFX & YHC split off from the group, and our usual “1-minute-in” convo transpired:

YHC: what you feel like doing today?

SFX: you pick.

YHC: (1-minute goes by) 12 burpees… what you think?

SFX: (sighs) I guess that works.

In the end, we decided on doing 12 burpees going out, and coming back we sprinted for 30 sec (I recommend this method). We approached Banks St. with Amnesty and Rudy at our heels (Tclaps). I don’t think Rudy enjoyed when we told him we were going to be sprinting for our 1-minute Lagniappe on the way back in … it’s too eplicit for this backblast.

On the way back in, Tool was still doing burpees along the bayou (Tclaps), and Cowbell & Rebelette were the first to finish (Tclaps to both, esp. Rebelette who dove into his first 610 Stomp this gloom).

Once the PAX was accounted for, we sealed the deal with 10 more burpees. Tclaps to the Pax for the downPAINment today.. everyone was not feeling the cold by the end of this beatdown. Here is a picture of how each Pax looked:

We ended with a COT, which included the Name-O-Rama (probably should change Rebelette’s name.. we had nothing except he hates Ole Miss), Shout-Outs, & Prayer.

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January 12, 2016
Penance for Fartsacking
Cowbell and YHC haven’t started the new year as planned. We fartsacked Friday, Saturday, Monday and Wednesday (oh yeah, Cowbell fartsacked Tuesday as well). We had every intention of posting for these past beatdowns. The typical convo at night would go like this:
- Cowbell: Gloom?
- YHC: Yessir! Meet at your place?
- Cowbell: Yep at 455. See ya tom.
But the alarm clock could not overcome the sleep-deprived narcoleptics due to too much holiday cheer. Anyway, we took a stand and decided to spontaneously post today on Canal Blvd. where it meets the levee. #experimentalAO #WhatIsF3NolaDoingThursday?

Quick Mosey up Canal Blvd to the top of levee and turned right for our warmup COP.. oh wait, there is a cold wind up here…mosey down the levee for some wind protection.

COP #1: Evil Twins
- 20 x SSH
- 20 x Imp. Walkers
- 20 x Peter Parkers
- 20 x Seal Jacks
- 20 x Hillbillies
- 20 x Parker Peters
- 10 x Good Mornings
Next up, elevens on the levee with 10 burpees at the bottom, 1 squat jump at top… continue decreasing burpees by 1 and increasing squat jumps by 1 until you hit 1 burpee at bottom, and 10 squat jumps at top. #Penance

Mosey back up to the levee, and over to the Mardi Gras Fountain area by some picnic benches.

COP #2: Legs
- 20 x RLSU
- 10 x Slow One-legged squat jumps (right leg)
- 10 x One leg bench sits (right leg)
- 20 x LLSU
- 10 x Slow One-legged squat jumps (left leg)
- 10 x One leg bench sits (left leg)
- 30 x Dips (#Penance)
Mosey back to canal blvd and circle up for some Mary time by the car:

COP #3: 6MOM
- 27 x Flutter Kicks
- 1 minute low-plank
- 20 x Hello Dolly w/ Leg Lift
- 30 x Putins
And…..DONE!

We are sorry for fartsacking fellas. We hope you accept this downPAINment for our apology. It is not an easy thing to wake up every morning and do what we do, but with the right mindset and comradery of our F3 bretheren, we can continue to grow and get stronger together.

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January 7, 2016
Merry Christmas Ya Filthy Animals!!
“It’s easier to go down a hill than up, but the view is best from the top.” – Arnold Bennett

The gloom was truly dingy with the rain that we have been getting all week, but Nine merry men and YHC wanted to get a downPAINment in before the holidays. I gave the disclaimer, and we were off:

Salute the Flag Warmup:
- 20 x SSH
- 10 x Good Mornings
- 10 x Windmills
- Slaughter Starter (15 x Burpees OYO)
Mosey towards the lamppost by the track.

Animal Parade to the other side, each lamppost switch the following exercises:
- Frog Jumps
- Bearcrawls (forward)
- Spiderman Walk
- Jameis Winston (f.k.a. Crab Walk)
Merry Christmas ya filthy animals! Mosey over to the bandstand and circle up on top.

Wave of Merkins:
- Pax gets into plank position, and Q does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the Q, who then performs 2 merkins, repeat all the way up to 10. Stay in plank position the entire time.
This definitely sucked, but not doing this would have sucked more… Great job by the Pax to push thru this one. Once complete, mosey to the lamppost by the road and line up.

Suicide Ladder with Jump Lunges:
- Start with 5 jump lunges, then the Pax runs to the first lamppost and back to complete 6 more jump lunges, then runs to the second lamppost…keep increasing jump lunges until completion (5 lamppost in total).
Plank up for the six, and then mosey back to the bandstand and circle up on top for some Mary.

6MOM – IC:
- 20 x Flutter Kicks
- 20 x Hello Dolly w/ Leg Lifts
- 20 x LBC’s
- 19 x Wife Pleasers (please, no eye contact)… Saved a rep for the holidays, you may need it
- 20 x Peter Parkers
Mosey back to the lamppost for some Tchoupitoulas Choo-Choo:
- The twisted sister of the Indian Run. Pax start in single file line. First Pax drops to low plank, second Pax jumps over first Pax runs 5 yards and gets in low plank. Third Pax jumps over both Pax runs 5 yards and gets in low plank. After all Pax have gone, the first Pax jumps over all the Pax and returns to low plank. This is continued until the destination is reached.
At about halfway down the lamppost, YHC halted the work, and decided to mosey back over to the ledge behind the bandstand for the following IC:
- 20 x LLSU
- 20 x Dips
- 20 x RLSU
The Pax needed a rest, so I let them sit in People’s Chair on the bandstand for a minute, then we climbed up on top again for some sun salutations.
- Round One: Sun Salutation
- Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
- Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
Mosey thru the lamppost to the track and planked up in an unorganized, disheveled fashion on the track by the new pullup rack. Two Pax get out of plank and perform AMRAP pullups, and return to the planking chaos. Amnesty went last, and put on a clinic for the Pax on how to perform pullups.

Finally, it was 615am. We quick moseyed back to the flag and finished with the Name-O-Rama, Shout-Outs, & Prayer.

Remember: no workout Christmas morning.. it has been pushed up to Thursday at the usual Friday AO – 530AM Wolfpack Mtn Audubon at St Charles.

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December 23, 2015
Simple Men
“Simplicity is the ultimate form of sophistication.” – Leonardo da Vinci

YHC had the Clown-Car today, so I knew we would have a record showing at Rock City. 13 dedicated men showed up today for the downPAINment in the Monday gloom. There is nothing more simple that lifting/throwing rocks around.. it’s the simple things in life that make the chaos worth it. As 530 struck, we were flag-less… maybe one will grow by the time we get back.

DISCLAIMER

The Thang:

Started out with a mosey to the train tracks for the warm-up.

COP #1 – IC: Warmup
- 20 x SSH
- 10 x Windmills
- 10 x Good Mornings
- 15 x Merkins
- 20 x Peter Parkers
PAX selects their friend (f.k.a. rock) for the morning, and then a quick mosey to a grass patch.

COP #2 – IC:
- 20 x Lion Kings (everyone was in their Rafiki Zone)
- 20 x Wood Choppers (10 each side)
After these, it was Snapshot for the Pax to the fence:
- Pax line up shoulder to shoulder with generous spacing between. Squat and shot put your rock with both hands. Luckily, the Pax did not have to call 911 since our safety rep, OSHA was on the scene. Once the six pulled up, short mosey over to the side for the following:
COP #3 – IC:
- 20 x Cross-over Merkins (one hand on rock, Merk, other hand on rock, Merk.. thats one)
- 20 x Bent-Over Rows
Mosey to the track for some Devin Hesters.
- Two PAX of similar speed, one with a rock and a small headstart, race 100 meters. 2nd Pax attempts to run down the 1^st to prevent him from reaching the endzone. Flapjack the rock, and repeato until 800 meter goal was reached.
Mosey to the playground for one round of circuit work.
- Station 1- Six Pack: 1 pull-up, 5 merkins (11’s style but with 6’s) – time setters
- Station 2- People’s Chair w/ rock on fence.. Legs tired?? Throw rock over fence and retrieve it for a quick break, then back to People’s Chair.
- Station 3- Mary time: 10 LBC’s, 10 Hello Dollys, 10 Putins, repeato
Mosey back to the rock pile to drop friends off, and mosey to another grass patch away from the flag. Hawg thought I forget where the flag was, but YHC wanted to try some deconstructed burpees:
- Pax does 5 squats, 5 leg thrusts, 5 Merkins, 5 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each. Next time, we will try 10.
Horses back to the flag. We finished with the Name-O-Rama, Shout-Outs, & Prayer.

I may have been late with the Monday post, but….

Rock City – 13 / The Skinny – 7…. I’m just going to leave this right here.

See everyone at the 610 Stomp tomorrow!

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December 14, 2015
9,600
“In union, there is strength” – Aesop

A chilly gloom this morning. It was also my VQ at a Saturday City Park and final AO for the #cycleQ. Cowbell and YHC were worried no one would show up as we pulled in about 10 minutes early, but like clockwork with 5 min to spare, the PAX grew to 15 (16 to come later on). I am not trying to push Ole Miss on the PAX, but Coach Hugh Freeze has a great way of motivating the team. One of my favorite messages he pushes is “Do your absolute best, and give it your all so that your brother next to you can succeed.” So in honor of this message, here goes the workout, but first:

DISCLAIMER

The Thang:

Mosey towards the great lawn.

COP #1 – IC: Plyo Warmup
- 20 x Seal Jacks
- 20 x Squat Jacks
- 20 x SSH
- 20 x Plank Jacks
- 20 x Single Leg Iso Hops (Left x10 / Right x 10)
Partner up and line up by side walk.

Exercise #1 – OYO: Dora 1-2-3 (Part One)
- Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 sprints to the 2^nd set of light poles and back. Flapjack until team goal is reached.
- Goals:
  - 100 reps: Burpees
  - 200 reps: Hello Dolly
  - 300 reps: Squats (PAX grew to 16 at this spot. #Tclaps to RY for getting the PAX to an even number and being my partner)
Plank up and wait for the Six once each goal is complete.

I believe Tool issued a decree about not having a Q under the age of 35 while doing the burpee set. Hopefully that doesn’t pass…I like this too much! Mosey to the Fountain by NOMA.

Exercise #2 – OYO: Dora 1-2-3 (Part Deux)
- Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 runs to steps and jumps up to the top and back. Flapjack until team goal is reached.
- Goals:
  - 100 reps: Dips
  - 200 reps: Plank Punches
  - 300 reps: Step-Ups (150 reps each leg)
Plank up and wait for the Six once each goal is complete.

I think we got out of there with no bloody shins. I wanted to make a stop for the #Foundry, but time went by too fast (Sorry Amnesty).

Also, if you take the cumulative reps from each Dora set, each group of two performed 1,200 reps of exercises. Multiply that by the eight groups and the PAX had a grand total of 9,600 reps performed this Gloom! Mosey to the right by a grassy area for some yoga work.

Exercise #3 – IC: Plié Stretch
- PAX holds a Plié Stretch (low wide squat) and performs the following exercises:
  - 10 x wide arm claps
  - 10 x high arm claps
  - 10 x forward arm circles
  - 10 x backward arm circles
Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

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December 5, 2015
Carrying your cross
“I believe God puts adversity in our lives not to hold us back, but to push us forward. Adversity forces us out of our comfort zone to make us better and stronger.” – Dr. Gene Orlowsky.

8 men gathered for this downPAINment in the Gloom. As the clock was approaching 530am, YHC thought we would have our “virtual” flag streak extend to three days, but Tool saves the day! This was my VQ at this AO, and I was excited to get after it. One of my favorite workout styles is cardio exercises while holding weight, and #RockCity is the perfect AO to incorporate this.

DISCLAIMER

The Thang:

COP #1 – IC: Warmup
- 15 x SSH
- 10 x Good Mornings
- 15 x Merkins
PAX to the rock pile to select their friend for the next 30 minutes. YHC stressed the importance of picking a smaller rock for this beatdown (about 5 – 10 lbs). Once you grabbed a rock, you would not drop it until the end of the rock cardio circuit. After everyone had a buddy, we were off with a quick mosey to a grass patch.

COP #2 – IC: Cardio Circuit – Part One
- 20 x Rock Jacks
- 20 x Rock Twist (10 each side)
- 20 x Rock Marches
Mosey for 2 minutes to another grass patch.

COP #3 – IC: Cardio Circuit – Part Two
- 20 x High Knees….. w/ a rock
- 30 x Rock Squat Reaches
- 20 x Rock Lunge Jumps
Mosey for another 2 minutes to another grass patch.

COP #4 – IC: Cardio Circuit – Part Three
- 20 x Rock Hops
- 20 x Rock Knee Curls (10 each leg)
- 20 x Rock Shuffles
Mosey across the trees to another well-lit grass patch.

COP #5 – IC: Cardio Circuit – Part Four
- 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
- 5 x Rock Chairs (Alt. Low Lunge Holds in between reps)
- 11 x Rock Low Squats and perform various moves that YHC calls out will still squatting
This marks the end of the rock cardio circuit. A lot of #MidwifeNoises from the PAX after the 3-in-a-row Squat Jumps. Mosey to the playground and partner up for some pull-ups.

Set #1 – OYO: Pull ups & 6MOM
- Partner #1 performs AMRAP pull-ups while Partner #2 preforms the following ab exercises each round:
  - 30 x LBC’s
  - 30 x Flutter Kicks
  - 30 x Hello Dolly
Mosey back to the rock pile to drop off our friends… was it just me, or did your friend get heavier? Then it was back to the flag. The PAX killed this workout today! YHC was not prepared to be around the flag with 10 minutes to spare, but after following Hawgcycle’s masterful backblast of “11 Habits of Partially Effective Qs”, I used Habit #8 to fill in the remaining time.

COP #6 – OYO: Plank-o-rama
- High Plank, Right Arm Up, High Plank, Left Arm Up, High Plank, Low Plank, then 10 x Peter Parkers
Still 5 minutes to spare… I’ve been wanting to add a little yoga to my beatdowns for a while, but #Tclaps to Amnesty for bringing it up today. Perfect idea with 5 minutes to spare.

COP #7 – OYO: Sun Salutations
- Round One: Sun Salutation
- Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
- Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
Finally! It was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Bubba)

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November 30, 2015