F3 New Orleans

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  • The Wile E Coyote may be illegal – who knew?

    Pre-Thang – 8 Pax gathered in the Christmas Eve gloom to pre-burn some cals before Christmas food and beers!  Zombie was ready to roll after a few weeks off.  It was a Chilly 48 degrees and wet after a full day of rain.  Still – it didn’t rain on us.

    The Thang – Mosey 1/4 mi to the first COP 1 – heading toward the levees

    COP 1 – SSH x 30, Merkins x 15, Mountain Climbers x 20, Slow Squats x 25, Peter Parkers x 20, Fast Squats x 20

    Mosey to the levee

    At the levee – Jacob’s ladder (burpees) to 8.  (I know it is normally 7 but we added one)  to make it the Chevy to the Levee

    Mosey a bit – then

    6 Minutes of Mary

    1.  Jane Fonda both sides x 20   (odd echo off the condo complex along the river – probably woke up the whole building — oops)

    2.  LBC x 20

    3.  Russian Twist x 15

    4.  V Ups x 8  (ouch those really hurt after the twist)

    5.  Flutter kicks x 20

    Mosey to the FLY entrance for some Wile E Coyote’s x 15   – tribute to Keyman

    I was informed by FNG – Casey Jones who works with/in trains – at this point that basically this exercise is illegal.  Which made me wonder is this the first illegal activity associated with F3?  Does Keyman get credit for bringing illegal activity to F3?  Why do I want to make sure that I include Coyote’s every exercise now?  Do I have to skip it – when ever Casey Jones is around?  An interesting dilemma.  All I know is that I want to have more Wile E Coyote in my life now that I am breakin’ the law!

    Run to statue of Audubon for some birdwatchers – but believe it or not some tomatoes stole our spot!  Quickly changed our mosey to the benches in front of the Audubon Zoo.

    At the benches – dips, one leg squats (right and left), inclined merkins, declined merkins x 15

    Mosey back to the flag for some Plank o rama

    Was planning on a 45 sec plank of each position but Amnesty make me feel like a wuss since we did that last time so I bumped it up to 50 secs.

    So we did 50 secs of Regular, Southern Gentleman, Yankee Aggressor, and Elbow plank – at this point we missed Hawgcycle singing for us – Roots tried but … well he tried.

    After plank o rama we still had 2 minutes so we did a quick sprint around the parking lot and back to the flag.

    COT!  Shout out by YHC – prayed for positivity and to pull others around us away from negativity during the holidays.  Focus on our blessings

    Tclaps to Amnesty for bringing socks for the Vets!

    Tclaps to these men for coming out after a night of Christmas parties!

    Next F3 Friday 530 St Charles Entrance to Audubon Park   Q is Roots

    Saturday 7AM City Park – Amnesty has his VQ –if you are in town please make an effort to go to this — a bunch of the normal Saturday crew is out of town and I would like Amnesty to have a few guys for his VQ.  Also give him feedback.

    Monday – Pontiff in the Old Metaire.  There will be rocks!  Q is Hawgcycle

    Merry Christmas!

  • The Rain Holds Off Again

    The Thang

    • Mosey out to the far end of the field for Warm-up
    • Warm-up COP: SSH x 33; Good Mornings x 29; Merkins x 16; Imperial Walkers x 26; Low Slow Squats x 31; Alternating Shoulder Taps x 40
    • Mosey to the Rock Pile and select your rock
    • Mosey with your rock to the flag – throw your rock over the fence and repeat for a total of 15.
    • Mosey across the parking lot to the area by the picnic pavilion.
    • Rock COP PAX Choice: Hawgcycle: Squat and Press x 12; Rev: Put it on the Shelf  x 12, Roots:  Rock Burpees x 10; Amnesty: Rock Presss x 10; Yank: Curls  x 15
    • Mosey to the far side of the park.
    • Boss Keane’s Rock Pile: All of the rocks start in a pile and the pax are in a line, arm’s length apart. First man grabs a rock from the pile on his left and in cadence moves it across his body and sets it down on his right between him and the next man.  Keep repeating until all of the rocks have been moved to the end of the line.  Once that is done we move them back.  Repeat for a total of 3 down and backs.
    • Mosey to the shadow of the hill running up and over it on the way
    • 5! – Rock Squat Press, Full Body Sit ups, Curls,
    • Mosey back to the shovel flag, dropping rock of along the way.

     

    Moleskin

    • Still missing the Metairie Krewe from the Metairie workouts. Hopefully we can get some Resolutionaries from the area to start the New Year.
    • T-claps to Rev and Yankee for taking Fat Boy off YHC’s hands.
    • T-claps to Rev for a thought provoking shout out about being willing to ask for help when needed and for recognizing those that need help.
    • T-claps to Amnesty for leading his first exercise IC. Great job brother.
    • T-claps to Yankee for organizing the t-shirt and sock drive for the Veteran’s house.

     Announcements

     

    -Hawgcycle

  • That dude is running with a pumpkin

    Pre-Thang – Pull up with only 2 min to spare.  Hustle to get the flag planted and get ready to run!  No rain but a cold and wet morning.

    QIC – Reluctant Yankee (to start)

    The thang

    Mosey to a spot in front of the NO Art Museum

    COP:  SSH, Mountain Climbers, Squats, Peter Parkers, Parker Peters, Lunges x 25 IC

    Hawgcycle and Chaka Khan catch up to us (Last in)

    Mosey to the Lake by Christian Brothers Middle School

    Jack Webb to 10    (why does lifting air hurt so bad?)

    Mosey to just short of outdoor gym for 6 Min of Mary

    Russian Twist, Jane Fonda -both sides, LBC, Flutter, LBC Twist x 20

    Hand off the Q to Mr Awesome

    Mosey quickly to outdoor gym

    Seven man rotation (rotate when squatters complete 9 reps each)
    Monkey bars
    Inverted rows on low bar
    Partnered pumpkin toss squats, 9reps each x2
    Dips
    Try to climb the diagonal bar
    Pullups

    That was an intense set of 6 exercises

    Cooldown with 3 tai chi wheels each for fun

    Introduce sudden change (5 burpees) as mosey toward track – two sudden changes on the way — Tclaps to Bounty Hunter for bringing us Sudden Change

    1000 meters of Hades
    Run 400m
    Walk 100
    Run 300m
    Walk 100
    Run 200m
    Walk 100
    Sudden change
    Run 100m    — some strange stares as we ran with a pumpkin — several hundred people preping for the Ole Man River Half Marathon — Hey there is Roots!  We miss you Roots!

    Overhead:  “Hey that dude is running with a pumpkin!” – “yep! a pumpkin”

    Hawgcycle -LIFO – You are excused to go work at the food bank – good excuse!

    Long mosey to great lawn – two sudden changes on the way

    From tree to tree at the great lawn
    Walking lunges
    Right arm shoulder rolls  — straight up cold and VERY wet
    Left arm shoulder rolls
    Wrestler walk

    The YOGA tomatoes couldn’t help but stare at us and wonder what the hell we were doing rolling into giant puddles of cold and wet water.

    COT!  Good Shout Out by Amnesty.  Tclaps brother for stepping up!

    Tclaps to Amnesty for agreeing to step up and VQ next Saturday

  • The sky is falling…

    Pre Thang – The #cantores were wrong again, just like chicken little.  Seven PAX left the #shovelflag at 05:30 in cool and cloudy conditions, no rain. We picked up Tito and Hawgcycle during the qtr. mile warm up for a total of nine.

    The Thang – Mosey out and around to TU front lawn for warm up w/ BMJ’s x 10 OYO (Burp ‘n Merk Jumps are a new twist on a couple of old favorites: the Burp ‘n Merk and the Burpee Broad Jump.) Fun!

    Mosey to Wolfpack Mtn. and take the #escalator to the top.  Stop at each level and do the required pre-marked exercise:

    Lunge to top of first incline

    Level 2 = 10 Burpees

    Level 3 = 20 Plank Jacks

    Level 4 = 30 Merkins

    Level 5 = 40 Squats

    Level 6 = 50 SSH

    Level 7 = 60 LBC  —  Plank up

    Mosey to the bottom stopping at each station for another round and finish w/ 60 LBC

    Quick Mosey to Wolfpack Hill and up the stairs to the top for a few Minutes of Mary — Dolly x 20, Crunchy Frog x 10, Leg Raise x 20 all in cadence.

    Begin to run down the ramps, then switch to stairs and make a mad dash back to the #shovelflag when YHC realizes we have 2 minutes left… #cobains. Got carried away and no time for a dipfest.

    TClaps to FNG Atticus, who was on IR for two months and posted to F3 for his first workout back. Nice work!

    TClaps to Tito for a great shout out this morning.  Good stuff!

    TClaps to Reluctant Yankee for putting together the Christmas workout/party on Monday.  Those who were there enjoyed the 2nd F!

    Announcements:

    Storyland @ 07:00 Saturday w/ RY and Mr.Awesome as your Q’s.

    Rock City(Pontiff) @ 05:30 Monday w/ Hawgcycle as Q.

    The Birdcage @ 05:30 Wednesday w/ (need a Q……)

    Please get your donations in to RY by Wednesday so he can make our donation to the VA half way house.

    Jackson Day 9k is on Sunday 1/4/15.  Register here:http://theyatrace.com/node/70/registration/register

    If anyone would like to join me for “The Battle of New Orleans”, I’ll be starting out at Wolfpack Mtn. AO around 06:00 that morning and running a 12 mile warmup out to the lakefront starting line, then running the race.  This is a great point to point race that ends at Jackson Square.  The after party always has good snacks: jambalaya, red beans and rice, king cake and beer.

    Good Times!

    Roots

     

     

  • Do you hear banjos?

    Pre-Thang

    10 men unsacked into the less than gloomy gloom this am in the Birdcage. After nearly desecrating our sacred banner (The Stars and Stripes, that is) Blue Dog finally found a plantable spot for the flag on his #VQ.

    The Thang
    Mosey to warm up spot near uptown/riverside corner of park

    COP – Now joined by MrAwesome
    SSH x 30
    Hillbillies x 20
    Imperial Squat Walks x 20
    Diamond Merkins x 15
    Low Slow Squat x 20
    Low Slow Merkins x 15
    Single Leg Burpee x 5 (Ea Leg) (OYO)

    Indian Run to Band Stand
    walk to first light post
    begin Burp and Merks x 8 (OYO)
    rest 10 secs
    Boo Boo Bear Crawl from 1st to 2nd lamp post (left leg off ground)
    Boo Boo Bear Crawl back to 1st lamp post (right leg off ground)

    Hand over Q to Reveille

    Mosey to bandstand
    Wall jumps x 5 – Climb bandstand to cross stage, hop down other side, climb back up, cross back, 1.

    6MOM
    LBC x 15
    Freddie Mercury x 16
    Leg raises x 14
    Back Scratchers x 12
    WWII Sit ups x 11

    Move to ledge behind bandstand
    Box Jumps x 15
    InMerkins x 12
    Pike Push x 8

    Mosey to lamps
    Suicides to 4th lamp

    Jog to Clubhouse parking lot
    Broad Jump 2 parking spaces
    Lunge walk 2 spaces (Repeat until section is covered.)

    Jog around parking lot
    Broad jump 2 parking spaces
    Lunge walk 4 parking spaces. (Repeat until section is covered.)

    Mosey back to flag

    Plank x 1 minute

    COT

    Moleskin

    Tclaps to Blue Dog on his VQ! Way to push us and get creative

    Tclaps to MrAwesome for pushing the pace of the Indian Run

    Tclaps to Roots for always making sure no man gets left behind

    We need more guys to Q. Trust us, you’ll be glad you did.

    Announcements

    Friday @ Front entrance of Audubon Park, 5:30am, Roots Q

    Saturday @ Storyland, 7am, RY Q, open to new Q

    Monday @ Pontiff Park in Metairie, 5:30, Hawg Q

    CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register

    We are making a donation to a veterans halfway house for Christmas. They need t-shirts and black/white socks. If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

    -Reveille

  • A Very Cutler Christmas

    OK- So our first Christmas gathering wasn’t massive but it was a perfect way to celebrate our 2nd month of existence as a brotherhood of men determined to bring the 3 F’s to NOLA.

    2 posts in 1 day for Rev, Hawgcycle, RY and Roots

    We arrived at 630PM on the levee just outside of Cooter Brown’s.

    Pre-Thang – Beautiful weather (even though rain threatened to ruin the party).  Hawgcycle and Blue Dog showed up even after telling the gang that they wouldn’t make it.  #lagniappe    As I planted the shovel flag I worried about digging into a Levee but Tito calmed my nerves since his crew reinforced that levee last year!

    The Thang

    Run 1/4 mi to the first lighted telephone pole.

    COP:  The 12 Days of Christmas

    1.  Burpee 2.  Lunges 3. Squats 4.  Ankle Squats (nothing to use for dips) 5.  Diamond Americans 6.  WWII Sit ups  7.    CDD           8.  LBC  9.   Mountain Climbers  10.    Russian Twist  11.   Plank Jack  12.    Burpees    **No recovery between exercises

    Run 1/4 mi to next COP

    6MOM   – on an incline/the levee   1.  flutter kick x 20, –started to slide down the levee –hold 30 secs  2. lbc x 20  3.  side crunch aka the jane fonda  x 20 ,   4.  jane fonda on the other side x 20  5.  freddies x 20  — too easy we had gravity helping us,  reverse position freddies x 20 with legs facing down the levee — that is much better  7.  LBC twist  x 20

    Bear Crawl up the levee

    Run back 1/4 mi  to the original COP

    Christmas DJ Pax Mix – Each Pax member pick and lead an exercise

    1.  Hawgcycle – Shoulder Tap Push ups x 40, 2. Blue Dog  – Imperial Walker Squats x 10 (I’m gonna steal that next time I Q)  3.  Chard – Jumping Thigh Slaps x 10  4. Tito – Ski Jumps x 25  5.  Roots – Wiley Coyotes x 15   6.  Reluctant Yankee – mini plank o rama 45 secs of regular, southern gentleman, yankee agressor, and elbow  and 7. Rev – Circle of Man Pushups one arm on the guy next to you.  Right arm x 8, Left arm x 6

    Run back to the Flag – Rev sprints to get the Flag before a train blocks us up on the levee  —

    We all safely make it across the tracks and have our COT.

    Post Circle of Trust – we crossed the street to Cooter Browns to watch the Saints destroy da’ Bears

    The Moleskin –

    A pretty fun – Christmas-y workout Tclaps to the creator of the 12 days of Christmas workout  Carpetbagger?

    Blue Dog will definitely bow to peer pressure – we now know how to EH BD

    RY in a brilliant move – left his wallet at home – so he missed the first two turnovers

    Tclaps to Jay Cutler for basically working for the Saints last night

    Announcements:

    Wednesday 530AM Birdcage with VQ by Blue Dog

    Friday 530AM Wolfpack Mtn with Roots

    Saturday 7AM with RY

    Please bring some socks and t-shirts for the VA halfway house on Napoleon by the 12/24 workout

     

  • Going Big

    The Thang

    • Mosey out to the far end of the field for Warm-up
    • Warm-up COP: SSH x 30; Good Mornings x 20; X-fit Pushups x 25; Imperial Walkers x 30; Mountain Climbers x 25; Low Slow Squats x 20
    • Mosey to the Rock Pile and select your rock
    • Mosey with your rock to the flag football field for some more warm-up – this time with rocks.
    • Rock COP: Squat and Press x 10; Squats  x 12, Shoulder Press x 10; Curls x 8, Hot Foot right leg x 8; Hot Foot left leg x 9
    • Mosey to the Playground–
    • Divide into 4 groups. Station 1 – Pull-ups; Station 2 – Rock Burpees; Station 3 – Shoulder Press; Station 4 – Squats.  The timer is 5 Rock Burpees at station 2.  When that station finishes everyone rotates.  Rotate through all exercises once.
    • Mosey back to the field
    • 10 lunges with rock; 5 Merkins – Rinse and Repeat
    • Mosey to the hill for 11s – Burpees and Squat Presses with Rock (the rock stayed on the Squat Press side of the hill – someday it will journey with us)
    • Mosey back to the shovel flag, dropping rock of along the way.

    Moleskin

    • We’ve got a good strong core of Uptown PAX at the Metairie workout. Now if we could only get the Metairie PAX to post
    • YHC selected a rock I had no business trying to carry. T-claps to Chaka  Khan for helping me get it back to the pile at the end of the workout.
    • Prayer Requests: Remember students at exam time.
    • YHC ended the COT with some thoughts about the 3rd F and how it is symbolized by the Rock City Workout.  At Rock City, it’s the rock that makes you stronger.  I can pick a small rock, one that I know I can handle, one that won’t make me too uncomfortable, and I will get a little stronger.  It is the same way with my relationship with Christ.  I can have a little bit of faith, I can bring Jesus into my life in ways that I know I can handle, ways that won’t make me too uncomfortable.  Or, I can “Go Big;” take a leap of faith the size of the rock Amnesty picked at his first Rock City post; an amount of faith that I can’t handle; an amount of faith that makes me uncomfortable.   It is when I “Go Big” that I find out how awesome my God really is.

     Announcements

    • Monday Night CSAUP – Meet @ Cooter Browns at 6:30 for a workout followed by the Saints and Bears
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register

    -Hawgcycle

  • Three is a Magic Number

    download

    Pre-Thang

    Another perfect NOLA morning.  YHC arrived a little early to do some scouting, hoping to use some new areas of the AO.  As you will read later, the scouting was not very diligent.  However, we were successful in using some new areas.

     The Thang

    • Mosey to the front of the Art Museum
    • Warm-up COP: SSH x 30; Low Slow Squats x 25; merkins x 20; Imperial Walkers x 25; Mountain Climbers x 20; X-Fit Merkins x 15; Full Body Sit-Ups x 20; Beyonces (1/2 squats) x 15; Larry Craigs x 10
    • Mosey to the Fitness Center
    • 3 man rotation: Pull-ups, Dips, Burpees.  The Man at the Burpee Station does 5 Burpees, when he finishes everyone rotates.  4 complete sets.
    • Mosey to the Soccer Field at the concert lawn
    • 10! (X-fit merkins, squats, Full Body sit-ups). 10 repetitions of each exercise, then 9 reps of each, 8 reps of each….Finish with 1 rep of each
    • Mosey to the Disc Golf Course
    • Random Burpee Golf: Due to some shoddy scouting and a terrible map YHC did not understand the lay of the course in order to do the holes in order.  So we ran from hole to hole in a random order doing the number of burpees equal to the hole.  We started at 1, went to 12, then 18, etc..  When we finished we had done 100 burpees.
    • Mosey back to the shovel flag

    Moleskin

    • Good solid workout, even though the numbers were a little low.
    • T-Claps to Amnesty for is 5th post in a row. That is some serious consistency brother.
    • T-Claps to Mr. Awesome for the shout out.
    • T-Claps to Roots’s Dad who apparently replaced our fallen shovel flag.
    • Good time getting to know the Pax at Coffeeteria. YHC’s favorite part of the Saturday workouts.

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Monday Night CSAUP – Meet @ Cooter Browns at 6:30 for a workout followed by the Saints and Bears
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register – Join Roots and Sweeper for a 12 mile warm-up starting at Audubon.

    -Hawgcycle

  • A Change is Gonna Come…

    Pre-Thang: YHC planted the #shovelflag at 05:15 and went for a warm up run and was pleasantly surprised to return and find the PAX quickly multiplying to a total of 9.  Thought we might see Rev, but guess he  was pedi-cabbing it all night…

    The Thang:  Mosey out and back approx. 1/4 mile to front lawn of TU for warm up w/ BLIMPS:

    Burpees x 5, Lunge Walk x 10(each leg), Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

    Mosey to Wolfpack Mtn — Lunge walk first incline, then all the way up.  Sprint the inclines and recover on the flats.  Plank up and wait for the six.

    –Before we take off YHC explained to the PAX that we may encounter #suddenchange during this portion of the workout.  If we come in contact with a vehicle, drop and 10 Burpees OYO.

    At the top recover and watch YHC attempt to demonstrate the Cliff Hanger Merkin… Not today fellas… Cobains to the PAX for that fail.

    Regroup with a quick Minute with Mary  — LBC’s & Hello Dollys x 20 in cadence.

    Partner up — 1 starts doing the required exercise and 2 runs one level down and back, then switch. Round 1 — Burpees, Round 2  — LBC’s, Round 3  —  SSH, Round 4  —  Plank Walks/Holy Craps(a real #crowdpleaser at this point)  —  Plank o Rama until the six.

    Recover and Mosey down the mountain and back to the shovel flag.

    Almost all the way down, YHC could hear the garbage truck and knew change was a comin’…

    Everybody down for #suddenchange  — Burpees x 10 OYO

    Continue the mosey and what do you know, two more cars — more #suddenchange  — two cars, but only 10 Burpees due to time constraints.

    Sprint back to shovel for COT

    TClaps to Amnesty for his 4th consecutive post and for volunteering to bring the #shovelflag to #storyland tomorrow for a guaranteed 5th post in a row. #wherey@napoleon?

    TClaps to the PAX for covering 2.6 miles today  —  the majority of which was running up and down the mountain.  Might feel that tomorrow…

    TClaps to Splash for his shoutout today.

    Welcome Back Kotter err Sweeper, finally back from Thanksgiving…

    Announcements:

    Storyland Saturday  @ 07:00 w/ Hawgcycle as Q plus Redfish ??

    Rock City (Pontiff)  Monday @ 05:30 w/ Hawgcycle/Boss Keane as Q

    Cooter Brown’s  Monday @ 6:30 PM  Holiday Workout/Party  —  We’ll plant the #shovelflag on the levee across from CB’s and run through a quick  45 minute Christmas themed set, then grab some food, drinks and second F and check out a bit of the Saints game.

    We are making a donation to a veterans halfway house for Christmas.  They need t-shirts and black/white socks.  If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

    Jackson Day Race 9k is 1/4/14 @ 08:30.  Be sure to sign up and run with your F3 brothers and if you’re in the mood you can join me for all or part of my 12 mile warmup starting at the Wolfpack Mountain AO @ approximately 06:00 that morning and running to the starting line near the lakefront. Lemme know…

    Good Times!

    Roots

     

     

  • “Back Workout…”

    Pre-Thang

    Dirty Dozen unsacked to join us in the gloom at 0530 in the Birdcage (Audubon Park). At 0527 we had 6 or 7, Roots reassured us that they would come. Lo and behold, Rotts knows what he’s talkin about. FNG Yeungling posts courtesy of Reveille.

    The Thang

    Mosey round the path
    Lunge walk to next tree (20 yds)
    Bear crawl to next tree (20 yds)
    Mosey to rear corner of park

    COP
    SSH x 20
    LSS x 12
    Front Lunge x 12
    Half Squat x 12
    Side Lunges x 12

    Mosey to Field across Audubon
    6ish Minutes of Mary
    Hello Dolly x 15
    Leg Raises x 15
    Hi Dolly (Rosalita) x 15
    Freddie Mercuries x 15

    Mosey to Soccer Goal Post
    Burpee Peekaboo’s OYO x 10

    Mosey to Levee Tracks
    11’s OYO
    Wile E. Coyotes on the tracks (created/named by Keyman, we wanna see you back again)
    Squats on top of Levee
    Inverted Plank up to wait for the 6

    Hand over Q to MrAwesome

    Mosey back to the field

    Partner COP
    Pushup Handshake x 10 – Partners face eachother in plank position, slap hands between pushups, alternating hands every rep.
    Partner Rows and Curls x 8 – One partner lays on ground, other partner stand over head of the other, grasp hands, grounded partner does inverted rows x 8, standing partner does curls x 8. Switch
    Plank Over Unders x 8 – One partner planks, other hops over, then crawls under plank. Rinse and Repeat.

    Mosey to Flag

    Circle of Man (not to be confused with ball of man)
    Men plank in a tight circle. On Q’s call, every man raises right hand and places on the shoulder of the man next to him. Group does 5 one handed pushups together, holding one another in place. Switch hands and repeat.

    COT

    Tclaps to Amnesty for offering the Shoutout at 3rd post.

    Tclaps to MrAwesome for stretching our comfort zones with one another. We are definitely a closer group after this morning.

    Tclaps to FNG Yeungling for posting, sans splashing merlot.

    Tclaps to Reluctant Yankee for knocking out 4 straight pull ups post w/o. Measurable growth is happening, brother!

    Moleskin

    YHC was genuinely impressed at this PAX for pulling off the circle of man.

    Never heard the word teabag so many times in a work out. Does someone have a cold?

    Can’t wait to see what BlueDog has for us next wednesday.

    Announcements

    Friday @ 0530, St. Charles entrance to Audubon park, Q’ed by Roots
    Saturday @ 0700, StoryLand at City Park, Q’ed by Hawgcycle
    Next monday @ 0530, Pontiff Park, Q’ed by Hawg, again
    Monday, as well, Christmas Post – be on the look out for more info.