F3 New Orleans

Author: The Manny

  • 50 Reasons to Come Out and Play

    As the clock turned 6:30, the pacs who dared to walk outside during the corona virus hysteria, could not help but notice the coupons that were awaiting them for the beat down. But before we get to that, let’s warm up……

    Forward arm circles – 10 IC, Reverse arm circles -10 IC, Overhead Claps – 10 IC, Cherry Pickers – 10 IC, Air presses – 10IC

    At this point there were murmurs among-st the group in regards to my choice of warm up exercises given the coupons that were awaiting them, but those murmurs fell on def ears of the Q.

    Side Straddle Hops – 10 IC, High Knees – 10 IC, Butt Kicks – 10 IC, Imperial Walkers – 10 IC, 10 Merkins – OYO, 10 Plank Jacks – OYO, 10 Groiners – OYO, 10 Eight Count Body Builders – IC

    For those pacs that did not attend this beat down, but are wondering what the coupons could have been. Well read no further, 50 lb Bags of Sand. Each pac gets a partner. Each team of two is responsible for getting their 50 lb bag of sand to the shaft. Pac 1 to carries bag one block, while other pac ran ahead and planked until partner got there. Rinse and repeat until you arrive at shaft. Every one planks until 6 gets there, which in this case, and most cases, was yours truly.

    Keeping with the theme of 50 for 50 lb bags of sand, I kept the reps at 50 for the next group of exercises.

    Keeping your same partner, Pac 1 will run from shaft to designated oak tree and back while other pac performs burpees with bag of sand. Bag gets lifted to shoulders after merkin and groiner of burpee is performed, and bag is than pressed above head at end of burpee. Each team performs 50 in total.

    With same partner, Pac 1 will carry bag of sand overhead with arms extended to same oak tree and back while partner performs crunchy frogs. Rinse and repeat until 50 crunchy frogs are completed between both partners.

    At this point, I could see that the 50 lbs were literally weighing down the group. I decided to quote the great 6 time Olympia Winner, Dorian Yates in an attempt to rally the troops. “Muscle growth is an adaptation to stress.” Not sure if that helped, but I am just a Dorian Yates fan.

    Pac 1 bear crawls to oak tree and runs back to shaft. Before taking off on bear crawl, Pac 1 places the bag of sand on their partners back, so that they can perform merkins. Rinse and repeat until 50 merkins are completed between both partners.

    Time for some Mary…..At this point, many were thinking, yes, some Mary. We get a break from the bag of sand, not so much…..

    Stay with same partner. Partner one performs LMCs – 20 IC while holding bag of sand above their head. Partner two holds plank at elbows until LMCs are completed. . Partners trade off and perform same exercises

    Exercise #2 for Mary was a modification of dead cock roaches. While performing dead cock roaches, the bag of sand is held above head, 20 IC. Partner without bag performs flutter kicks, 20 IC. Partners trade off and perform same exercises. I knew I struck gold with the modified dead cock roached when I heard Grundy say, “These are tough.”

    With only ten minutes to go, I wanted to get a competition in before the beat down was over. Pacs broke into two teams. Object of competition was to see who could stack the bags of sand the fastest without the bags falling over. If your tower of sand fell over, you automatically lost. Only rules were that only one pac could move bag(s) of sand at a time, and the next pac could not touch or move a bag(s) of sand until the previous pac returned. Team 1 got smoked. They finished in 2 minutes and 9 seconds. Team 2, with a FRESH Capt Sparkles, finished in 59 seconds. Zoolander did his best by knocking over their tower of sand before Capt placed the last bag on top. Good effort Zoolander, but we got beat.

    At this point in the beat down, those 50 lb bags of sand had changed to anywhere from 0 to 45 lbs. Thank Goodness. In a collective effort, all packs were able to get remaining bags back to flag by swapping off between each other. Team Work makes the Dream Work. Kudos to Baby Yoda for powering his weigh through this work out. At 68 lbs, he was carrying, pulling, pushing and bag of sand that was nearly 75% of his body weight. The force is strong in that one Bush Wacker.

    The Manny Prayed us out!!!!!

  • Diamonds In The Rough

    Warmarama:

    10 reps IC for each exercise:

    Toe Touches, Wind Mills, Imperial Walkers, Slow Squats, Side Straddle Hops, Seal Jacks,  High Knees, Butt Kicks, Forward Arm Circles, Reverse Arm Circles, Overhead Claps

    Mosey

    Circle Burp……

    All pacs formed the best circle that 22 guys could make. Everyone starts doing High Knees. Starting and ending with yours truly, when Pac shouts “DOWN,” all pacs do one burpee. High Knees commence until the next pac says down. Rinse and repeat until all pacs have done one burpee.

    Mosey to the Park

    7 of Diamonds

    Not sure if anyone found any diamonds, but I am pretty sure everyone found the bottom of their gas tanks with this one.

    Starting at one corner of the park, all Pacs will perform an exercise layed out by THE Manny for 7 reps.  Once that exercise is complete, all pacs mosey to the second “corner” of the park. The same exercise is completed for the same amount of reps.  Pacs mosey to the third corner,   rinse and repeat the same exercise and reps performed at the first two corners. Once everyone gets back to the first corner, plank it up until 6 gets there and then wait for the next exercise and reps to be distributed to the troops.  Here’s how this went down this morning.

    Round 1 – 7 Burpees

    Round 2 – 14 Merkins

    Round 3 – 21 Squats

    Round 4 – 28 Plank Jacks

    Round 5 – 21 Mountain Climbers

    Round 6 – 14 Squat Jumps

    Round 7 – 7 Burpees

    Mosey to the spot of the Circle Burp and get on your 6 for some Mary.

    Little Manny Crunches – 15 IC

    Freddie Mercuries – 20 IC

    Flutter Kicks – 10 IC

    Leg Lifts – 10 IC

    Puttins – 10 IC

    100s – 10 IC

    Absolutions – 10 IC

    Pacs break into two groups and Mosey back to flag.

    Special appearance by Capt Sparkles for the Circle of Trust. Thanks for treating the 22 Pac Turn Out to coffee Capt.

    The Hammer prayed us out.

  • NOLA No Call Beatdown – Northshore Edition

    It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

    Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

    Mosey….

    11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

    Mosey….

    With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

    1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
    2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
    3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
    4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
    5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

    Merkin Wave – with a twist

    All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

    Mosey …..

    Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

    Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

    Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

    Circle of Trust -Butt Splice prayed us out

    Great F2 at coffeterria afterwards.

  • Is that the Salvation Army?

    With it being just over two weeks before Christmas, bells could be heard along the lakefront in Mandeville on a cold and dreary Saturday morning. Could it be the salvation army ringing their bells to get donations from the dedicated runners on the Lakefront? No sir, it is a bunch of idiots doing ten burpees everytime they ring a cowbell…..

    Warm Up:

    15 Toe Touches IC, 20 Windmills IC, 20 IW’s IC, 20 SS Hops IC, 20 Butt Kicks IC, 20 High KNees IC, 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Claps IC

    Cowbell Instructions:

    Every time you hear the cowbell, stop and do ten burpees. At the beginning of the beat down, that cowbell was like the pretty girl at the dance. Everybody wanted to have some time with it. About half way through, she turned into the ugly girl at the dance. Nobody wanted anything to do with it. BUT, everyone had their chance to dance which meant, with 10 Pax, we did a hundred burpees through out the work out. I think Zoo Lander might have rang it twice, so maybe 110.

    Mosey to first block: Bolt 45s, 5 Dive Bomber Push Ups IC, 5 Lunges IC

    Mosey to second block: Rinse and Repeat  exercises from Block 1 and add 5 Absolutions

    Mosey to third block: Rinse and Repeat exercises from Block 2, and add 10 Freak Nasties IC

    Mosey to the park: Ascending Burp and Groin

    Each pac does a burpee. After the merkin part of the burpee, do a groiner. Everytime you do a burpee increase the merkin and groiner by one rep. Do this until you get to ten merkins and ten groiners. So I guess if you add these burpees into it, we did 120. By this point, who the hell is counting. 

    Mary: Bruce Lees- 10 Leg Lifts OYO, 10 LBCs IC, 10 Heel Touches IC, 10 100s IC, 10 Putins IC, 10 Crunchy Frogs OYO

    Rinse and Repeat this three times. Second set increase reps to 12 for all exercises. On the third set, increase reps to 15. Kudos to Coconuts to ringing the cowbell during the Mary to give our abs a break. Only at F3 is doing 10 burpees a break from anything. 

    Indian run back to the flag.

    Bushwacker prayed us out. Great F2 at the coffeteria after. 

  • F3 coupons never expire!!!

    It was awesome to Q again after being out of the game for 3 months with an ankle injury. Memo to self, playing your 15 year old son in a game of basketball can sometimes lead to injury!!!!! In an attempt to not disappoint, I brought some coupons out to the beat down that some of the pacs have not seen yet. Let’s get to it.

    Warmarama:

    Seal Jacks – 20 IC, IW’s – 20 IC, High Knees – 20 IC, Butt Kicks – 20 IC, Happy Jacks: 5 SS Hops IC, 2 Burpees OYO- Rinse and Repeat 5 times, Merkins – 10 IC, MCs- 10 IC, Plank Jacks- 10 IC

    Mosey…….

    Bearpees:

    Pacs line up in front of cones spaces 5 yards apart. Pacs bear crawl to first cone -do 1 Burpee, Bear crawl to second cone- do 2 Burpees, Bear crawl to third cone – do 3 Burpees, sprint back to first cone. Rinse and repeat three times.

    Indian Lunge Walk:

    Pacs form into two single file lines. Pac in the back of the line lunge walks to the front of the line. When that pac gets to the front of the line, last pac in line starts lunge walking. While pacs are  lunge walking, all other pacs are doing slow squats IC. The pac in the front of the line is keeping the cadence.  Rinse and repeat until both lines of pacs completed 100 slow squats.

    Each pac teams up with a partner. Everyone lines up against the sea wall. Pac 1 holds an AL GORE. Pac 2 sprints to the street and back, roughly 100 yards total. Pacs switch spots when Pac 2 returns to sea wall from sprint. Rinse and repeat unitl each pac completes two sprints.

    Bucket Challenge

    Coupon Time. Pacs split into two teams. Each time lines up, and takes the plank position. On GO, pac one from each team takes a football and attempts a 15 yard throw into a garbage can placed on a blanket. If you make it in the bucket, grab football, put it back in starting spot, and next pac on your team goes. If you hit the bucket or blanket, you grab football, put it back in starting spot, and complete 2 burpees before next pac can go. If you miss the bucket and blanket completely, not only should you not quit your day job, but you must complete 4 burpees after you get the ball before your next teammate can go. With any competition, there is a winner and a loser. The loser of this contest had to line up on the sea wall and skip to the street and back, holding hands, and singing a song picked by the winning team. The first song chosen was when the Saints Go Marching In. The second song was Ring Around the Rosey. The Bucket Challenge was done three times. The third time, we reduced the throw to ten yards, and changed the penalty exercise to 5 and 10 merkins. Since I was the Q and on the losing team on the last challenge, I changed the penalty exercise to bear crawls and sprints. It pays to be the Q, so if you have not Q’d yet, JUST DO IT!!!

    All Pacs line up on sea wall, 10 Left Leg Step Ups IC, 10 Right Leg Step Ups IC, 10 Derkins IC. Rinse and repeat three times. Increase step ups for each leg by 5 reps on each set.

    Mosey back to home base for some MARY….

    10 LBCs IC, 10 Flutter Kicks IC, 10 Freddie Mercuries IC, 1o Putins IC- Rinse and Repeat this 3 times, increase reps for each exercise by 5 reps every time you complete a set.

    Circle of Trust, Ocho prayed us out! That’s Right, I said OCHO!! Kudos to Zoo Lander for doing an EH to get our local celebrity back out in the gloom!!!

     

  • JR Smith VS The World

    To recognize JR Smith’s collapse during the first game of the NBA Finals, I decided to work a basketball theme into the beatdown this past Saturday morning. Before we get that started, let’s get warmed up.

    Warmarama: Happy Jacks- 5 SS IC- 2 Squat Jumps: Rinse and Repeat 5 times, IWs- 20IC, Seal Jacks – 21 Style: Complete 21 Seal Jacks IC- First 5 are counted out loud, the next 16 are done in silence. All pacs have to finish at the same time in order to avoid penalty exercise. We were close, but no cigar. All pacs had to do 10 burpees. High Kness – 20IC, Butt Kicks – 20IC…….Mosey to Lamarque

    BLIMPS: 5 Burpess, 10 Lunges (each leg), 15 IWs, 20 Merkins, 25 Plank Jacks, 30 Squats- Rinse and Repeat Twice

    Mosey to the Milestone Marsh – Roughy a 1/2 mile run. Goal was for all pacs to get there in 5 minutes. Goal accomplished.

    JR Smtih VS The World

    Pacs divide into two teams and line up on opposite ends of the court facing midcourt. All pacs assume the Al Gore position. On Go, first pac of each group runs to mid court and grabs one of two basketballs and attempts free throw shot on their goal. If you make it, put ball back in basket and tag next partner. If you miss it, complete 5 burpees before tagging next partner. The team that finishes first wins, and avoids the penalty exercise of a suicide.

    Rinse and repeat this game two more times, but with different shots and different exericses while shots are being taken.  Second shot was a NBA three, measured out before hand at 23.75 feet. It’s  a lot further than it looks on TV. All pacs held plank position during this shot. Third shot was in honor of our former Pelican, JR Smith, a layup. Everyone did flutter kicks.

    Barely legal’s team one the competition once. THE Manny’s team brought it home twice. Good job guys.

    Mary: Circled up around half court for some Mary. 25 LBC’s-IC, 25 Freddie Mercuries-IC, 25 Russian Twists – IC, 25 Straight Leg Lifts – IC

    Circle of Merk: All Pacs stay circled up around mid-court. We assume the plank position. Going clockwise, each pac does one merkin while the other hold the planc position. We rinse and repeat this until we get to 100 merkins.

    Long mosey back to the flag. Goal was to get back to flag in 7 minutes. I think everyone but yours truly made it back that in that time.

    T-claps to Butt Splice for praying us out. A-wall not only made it back to the Mother Ship, but he brought a FNG with him. Welcome abourd Half Pipe

  • ROI on EH’s

    The Marsh and Grandma’s house has seen some return on investment from the emotional headlocks that have been given to our long lost brother Butt Splice. It’s been great to see you at the past two AO’s Splice. And only three days removed from his first post, Dr. NO returned for another beatdown. Keep on coming back!!!!

    Warm-Up

    Toe Touches – 20 IC, Wind Mills – 20 IC, IW’s- 20 IC, Seal Jacks – 20 IC, SS Hop Burpees – 5 SS Hops IC followed by 2 Burpees – Rinse and repeat 5 times

    Each pac picks a partner. Pac#1 assumes the mission impossible position. Pac #2 runs the length of the grass, about 30 yards there and back, and assumes mission impossible while there partner runs the same distance. Each group rinses and repeats this 8 times.

    Mosey to the underpass….

    I did not want to dissapoint anyone by not using a coupon during one of my Q’s, so I utilized the pile of rocks that are at the beginning of the underpass.

    Pac #1 picks a rock and runs with it to the other end of the underpass and back while their partner does copper head squates. Rinse and repeat this until each group reaches a 100 squats. Due to the rock slowing down the run, each pac only had to run the underpass and do squats one time in order to get to a 100.

    Mosey back to trailhead…

    Each pac runs up and down stairs three times.

    Mary…

    LBC’s – 20 IC, Flutter Kicks – 20 IC, Freddie Mercuries – 20 IC, Straight Leg Lifts – 20 IC, Puttins – 20 IC, Crunchy Frongs – 10 IC……… a few intermittent pauses were necessary to crank out those crunch frogs

    COT, Shooter prayed us out.

     

  • Got a spare???

    The beautiful weather brought the largest group of pacs that we have seen a while at the Mothership. We had 15 total including three FNG’s. I am glad that I brought some coupons with me, so that I would not dissapoint.

    Warm-Up

    SS Hops-25 IC, Seal Jacks- 25 IC, IMW’s-25 IC, High Knees- 25 IC, Butt Kicks-25 IC, Forward Arm Rolls- 10IC, Reverse Arms Rolls -10 IC, Overhead Claps – 15 IC

    Mosey….

    Bearmuda TIRE angle

    All pacs divide into three groups. Each group starts at one of three different stations. These stations are the sea wall, THE Tire, and a soft patch of green grass that is covered in the morning dew and one land mine. The exercises that were performed at each station went as follows:

    Station 1(seawall) – 10 Irkins, Station 2(patch of grass) – 10 Merkins, Station 3(tire) – 10 Derkins- (pacs’ feet were on the tire)

    Rinse and repeat this until all groups have done each station 3 times.

    When moving from one station to the next, all pacs must do a bear crawl to get there, hence bearmude TIRE angle.

    Just for the heck of it, we got back into a large circle and did 10 Merkins IC.

    Bearmuda TIRE angle 2.0

    This is a little twist on the previous circuit of exercises. The groups and stations were kept the same, but the exercises and how you got there changed.

    Station 1- 5 Step Ups each leg, Station 2-10 Copper Head Squats, Station 3- 10 tire(box) jumps

    All pacs had to bunny hop to get to each station.

    Recipe for Humble Pie = 1/2 of beatdown + 250lb tire flip

    I was suprised that I was able to finish the rest of the beat down due to me being so full from the HUGE piece of humble pie I had to eat before the next part of the beatdown started. While attempting to show the rest of the pacs the technique in flipping a tire, I quickly learned that the beatdown I was throwing at my fellow pacs had sucked a good bit of engergy out of me. So much, that I could not flip the tire solo. I had to call an audible……..

    Pacs break into groups of two. Each group flips the tire together 5 times. After each flip, the pacs flipping the tire do 1 burpee. While waiting for groups to complete tire flips, the other pacs are doing various plancs including regular, right arm, left arm, as well as some merkings and air presses.

    TIRE Throw

    Now we did not try to throw this monstrosity, but we did TRY to throw a football through it.

    Each pac took a try at making a 15 yard throw  through the tire.

    If the pac attempting the throw, made it through, NO BURPEES. If you hit the tire, 2 BURPEES. If you missed the tire completely, 3 BURPEES.

    Since no one made it through the tire, we all had to do 10 BURPEES.

    Indian Run back to Flag. Wait a second. There was no flag. Steve, where ya’t!!!!

    With 5 minutes left, we wrapped things up with some Mary.

    LBC’s – 20 IC, Puttins – 20 IC, Crunchie Frugs – 20 IC,  Freddie Mercuries- 20 IC, Flutter Kicks -15 IC, Straigh Leg Lifts – 10IC

    T-Claps to Shooter for helping me transport the TIRE to and from the AO.

    The newest members to F3, Dr. NO, Pot Hole, and oh yes, Poop Eye, did a great job on their first beatdown.

     

  • The Three Amigos

    With Capt Sparkles Q’ing a great CSAUP at the Crescent City Classic this past weekend, three F3 vets arrived at the flag in the “gloom” Saturday morning, Turbo, Maverick, and THE Manny. If the “gloom” this past weekend was wrong, I don’t want to be right!  T-claps to these two pacs for allowing me to cut the beatdown a little short, so I could hold down the spot at the after party  for the Northshore and Southshore pacs that ran the Classic.

    Warm-Up

    25 SS IC, 25 Seal Jacks IC, 25 Windmills IC, 20 Good Mornings IC, 25 Mummy Kicks IC, 25 Butt Kicks IC, 25 High Knees IC

    Mosey….

    Circle of Merk

    Pacs circle up in the plank position. First pac does one merkin IC while other pacs hold plank. Go around circle in counter clockwise position until you reach 50.

    Mosey

    Circle of Jack

    Same thing as Circle of Merk, but instead of each pac doing a merkin, they do a plank jack. Count is IC, pacs hold plank position, and everyone recovers at 50.

    Mosey to the park near the beach

    Starting at the splash pad, the first pac bunny hops to the first swing set. Complete 10 burpees OYO. Crab walk to the next swing set. Complete 10 Eight Count Body Builders OYO.  Bear crawl back to the splash pad. Complete ten jump squats OYO.  Tag next pac. All pacs rinse and repeat until everyone has gone through the circuit. Pacs not doing circuit are holding the chair position until everyone is done.

    Mosey

    Time for some Mary.

    25 LBC’s IC, 25 Freddie Mercuries IC, 25 Flutter Kicks IC, 25 Leg Lifts IC, 25 Puttins IC

    Mosey

    Just for kicks, we did another round of Circle of Merk.

    Indian Run back to flag.

    Turbo prayed us out.

    No coffeteria this week. Everyone was closed due to the Easter Holiday.

  • I got a fever……

    T-Claps to the south shore and north shore pax who completed the Tough Mudder. The mumble chatter is that no obstacles were skipped and major injuries were avoided.  The mothership at the Lakefront was 5 strong including Rev Socks and Hog Sickle from the south shore. Honorable mention the Hog Sickle’s dad who took the ride to the north sore. He got in over 5000 steps during the beatdown!!!

    Warm-Up

    20 SSHs IC, 20 Windmills IC, 20 Toe Touches IC, 20 IWs IC, 20 Butt Kicks IC, 20 High Knees IC, 10 forward arm rolls IC (baseball) – rinse and repeat in reverse, 10 forward arm rolls IC (basketball) – rinse and repeat in reverse, 20 Overhead Claps IC

    COWBELL DISCLAIMER

    Those of you who made it to Ei’s Crazy Ivan on the North Shore saw the debut of the cowbell. It made it to the beatdown this past Saturday. Every time you hear the cowbell ring, all paxs drop and do ten burpees. After you ring the cowbell, you bestow the cowbell to another pac and they ring it at their discretion. The goal was to complete 100 burpees by the end of the beatdown. Mission Accomplished!!!!!

    Mosey…

    Indian Bear Crawl

    All paxs line up in a single file line in the planc position. The pac at the front of the line starts doing merkins IC while the pac at the end of the line bear crawls to the front. Rinse and repeat until you get to pre-designated destination.

    Indian Lunge Walk

    Once you get to the pre-designated destination from the Indian Bear Crawl, all paxs turn around and stay in the single file line. Pac at the front of the line starst doing squats IC while the pac at the end of the line lunge walks to the front. Rinse and repeat until you get to the original starting point.

    Mosey…..

    Heavy Bag Pull and Carry

    All paxs line up facing “The Shaft” holding the Al Gore. First pac, sits on ground and pulls a 75 foot rope that is attachd to a 45lb heavy bag. Once the heavy bag gets to pac, pac picks it up and runs with it  it back to the starting position next to “The Shaft.”  Drop it and assume the planc position until all pacs are finished.

    Mary

    25 LBCs IC, 25 Puttins IC, 25 Leg Lifts IC, 25 Flutter Kicks IC

    Mosey to Cazebo

    Freak Nasty Step Up Super Set

    10 Freak Nasties IC, 10 left leg step ups IC, 10 right leg step ups IC- Rinse and repeat three times adding 5 reps to each exercise every set

    On the final mosey to the flag, we were left with 10 burpees to get reach our goal. I thought that Rev Socks was going to sabotage the mission, but he did not dissapoint. Turbo did not dissapoint either by changing his last 10 burpees into slurpees by doing them in a large puddle left by the torrential rain from Friday. Way to embrace the suck Turbo.

     

    COT – Prayed out by THE Manny – Coffetteria afterwards