F3 New Orleans

Category: New Orleans

  • 2 Years of Rocks

    2 years ago, YHC was introduced to Rock City by Bogey and Marlin.  And over 2 years, YHC has grown to love the rocks.  Though, no thanks to Triple Shift, YHC can no longer find the specific rocks he loves, as they have been buried beneath, below, behind TS boulders….  But the rocks are my friends.  The rocks are a great way to start a week.  Many a Monday has arrived at YHC’s house, and the thought of getting stronger with the Rocks has propelled me out of bed, helping to avoid the dreaded fartsack.  And how the week starts dictates how the week goes.  So what better way to start the week than with the opportunity to pick up The Rock.

    6 veteran PAX joined YHC, to (unknowingly, perhaps) celebrate a 2 year anniversary.  As with the 1 year anniversary, 1 year ago, YHC pulled back some of his favorites from his first Rock City workouts.  Off to the Rock Pile!

    But first, Burpees OYO for everyone while we wait for Marlin to finish getting dressed.

    COP #1: Circle up to start the workout (while listening to Bogey and Hawg carry on about something or other, like a bunch of teenagers…  Sheesh.  Pay attention, guys!)

    • SSH x25
    • IW x25
    • Peter Parker x25
    • Nolan Ryan x15 (each side)
    • Parker Peter x25

    Go find your rock.

    COP #2: Bloom where you’re planted.  Always a favorite.

    • Shoulder Press x16
    • Curl x16 (I didn’t say “drop your rock” in between, Jingle Vader)
    • Row x16
    • Bench Press x25
    • Repeat with x12 (and x25 Bench)
    • Repeat with x8 (and x25 Bench)
    • Repeat with x4 (and x25 Bench)

    Amnesty grumbles about his poor shoulders.  Typical.

    COP #3: Lietuenant Dan, with a Rock

    Mosey to the tree-lined field.  1x Lunge (both legs make a single lunge), 2x Squat.  Repeat 2x/4x, 3x/6x, etc… Until you reach the fence at the far side.  This better on your shoulders Amnesty?

    Have a seat in the People’s Chair.  After a bit, how about some shoulder presses?  Stand up, Shake out.  Do it again (though this time, we’ll mix in some curls)

    COP #4: The Playground.

    7 people, 7 stations.

    • Burpees x12 (the timer)
    • Throw the Rocks Over the Fence
    • Merkins
    • Sit Ups
    • Swing Merkins
    • Squats
    • Pull Ups

    Rocks make a lot of noise when they land on the sidewalk.

    COP #5: Mary, con rocca.

    Circle up near the rock pile to finish up with Mary.  Use your rock as you see fit…

    • Dolly x25
    • Flutter x25
    • LBC x25
    • Rosalita x25

    Back to the Flag for count-off, name-o-rama, announcements (VQ for 2 Utes this Thursday at Okwata!), and intentions (safe travels for Thanksgiving, gratefullness for the gifts we have received, blessings on a friend of Marlin’s in a serious car accident, Blessings for Brady and Tool)

    Thanks again, gentlemen, for letting me lead.  Here’s to many more years with the Rocks!

  • Shake down the beatdowns

    YHC was angry.  Very angry.  The season had been promising (despite that one point loss to the Bulldogs way back when).  But then, as is all to common over the last 10 years, The Irish ran into a buzzsaw and got demolished.  YHC has seen this same scenario play out way too many times.  So PAX were going to feel his wrath.

    After a pre-thank run with Cowbell, YHC donned his Irish gear and greeted the 16 PAX with a disclaimer (poorly given, as usual) and we moseyed to the Great Lawn.

    COP #1: 2017 Football Season

    • SSH x41
    • 8 Burpees OYO
    • IW x41
    • 8 Burpees OYO
    • Peter Parker x41
    • 8 Burpees OYO

    Yes, grumbling PAX (Fracsac in particular) noted that this sounded like a football score.  And indeed it was.  41-8 Miami on Saturday the 11th.  At this point, YHC announced his intentions of taking out his anger on the PAX.  And the PAX wondered why they had to bear that wrath?  Rocky Top wondered why we weren’t talking about Tennessee football failures?  The answer to both questions is the same: because Rudy is the Q.

    COP #2: 2016 Football Season

    Mosey to a corner of the great lawn to commemorate the 4-8 Irish Powerhouse.  At each of the 4 corners (corresponding to our lowly 4 wins), do 8 8-count-body-builders (celebrating the 8 losses, to powerhouses such as Duke and Navy)

    Mosey to the lawn in front of the museum

    COP #3: 2015 Football Season

    Ends with a 44-28 beating by OSU in the Fiesta Bowl.

    • 44 step Lunge Walk
    • 28 Merkins
    • Repeat x2 (because “we were only 2 plays away from playing for the National Championship” – per esteemed coach Brian Kelly)

    COP #4: 2014 Football Season

    First, celebrate our 31-27 loss to Jameis Winston and the Seminoles with a Crab Walk to the first Lightpole.

    Then we introduce the Route 55 to recall the 55-31 loss to Arizona State

    • 1 Squat Jump at the First Lightpole
    • 2 at the next
    • … Repeat …
    • 10 at the 10th (for a total of 55 Squat Jumps)

    Mosey to the Fountain and Plank for the 6

    COP #5:  2013 Football Season

    Boomer Sooner rolls into South Bend and administers a beatdown, 35-21

    • Alternating Leg step ups x35
    • Dips x21

    Mosey to the Baby Foundry

    COP #6: 2012 Football Season

    Alabama rolls the Irish, 42-14.  Coach Kelly describes how the Irish were totally Outmuscled.  So we will work on our muscles.  Partner up, 8 stations.

    • Burpees (x14 – the counter)
    • Merkins
    • Hanging Knee Raises
    • Rows
    • Step Ups
    • Dips
    • Pull Ups
    • Ski Jump over the Green Monster

    Mosey to the Tool Wall

    COP #7: 2006 Football Season

    Jamarcus Russell earns his future millions by administering a 27-point route of the Irish in the Sugar Bowl (41-14).

    • Calf Raise x27
    • Monkey Humper x27
    • Repeat

    Back to the Great Lawn

    COP #8: 2007 Football Season

    ND gains a total of 90 yards and 4 First Downs in a 38-3 drubbing by the USC Trojans.  We celebrate by 90 yard sprints, one for each first down.

    COP #9: 2013 Music City Bowl

    Not all is lost, though!  We remember Kyle Brindza’s game winner as time expires to lead the Irish to a 31-28 victory over LSU.

    • LBC x31

    Back to the Flag!

    Circle up for count-off, Name-o-rama, Announcements and Intentions.  Upcoming events:

    • This Thursday: Turkey Trot, wear your F3 gear!
    • December 2nd: Clown Car to Troubled Waters for the Obstacle Course
    • Watch for Yankee email with info about an F3 Christmas event
    • Rock and Roll Marathon in early March.  Not too late to start training!

  • Q d’etat at the Uptowner

    Well, so maybe it wasn’t a revolt or overthrow of the Q, but the Q didn’t show, which made the Pax step up and show poise under pressure. No stress here in F3 Nation, which was proved again today.
    YHC arrived right at 0530 to no flag and 2 Pax. When Jingle Vader squinted in the gloom and saw I wasn’t Duct Tape, he knew another would need to step up. HVAC wasted no time, taking the reigns for the warm up. HVAC gave a brief disclaimer on behalf of us all, and then:

    SSH IC x 30
    Windmills IC x 30
    Triple Shift arrives, and he has a Shovel Flag! The Shovel Flag is planted, and all is well!
    IW IC x 30

    A round of the following:
    Merkin x 10 IC
    Bird Dog alternating OYO for about a minute or so (HVAC had no timer, so he winged it)
    Elbow Plank for about a minute or so (Once again until HVAC said stop)
    Rinse and Repeat two more times

    A little Mary from HVAC
    Russian Twist IC x 30
    Tin Snips IC x 30 (An HVAC original)
    Bicycle IC x 30
    YHC knows what you’re thinking…oh, you mean Freddie Mercury? No, not from HVAC. This is more of a “dancing on the ceiling” sort of thing. Prop yourself up on your shoulders and pedal straight up toward the ceiling.

    HVAC passes it to YHC. Good for YHC, probably bad for the Pax…
    Partner up!
    Partner Derkin (parnerkin!) Pax 1 Planks while Pax 2 performs derkin with feet on Pax 1 back x 10. Then to make things real bad, Pax 1 does merkin x 10 with Pax 2 feet still on his back! All IC.
    Flapjack. Triple Shift regretted getting YHC as a partner, but what doesn’t kill you makes you stronger….
    Regular sit ups. Pax 1 holds Pax 2 feet and Pax 2 does regular situps (AMRAP) OYO for one minute. (YHC actually had a watch)
    Flapjack.
    Leg Throws. Pax 1 on the deck holding Pax 2 ankles. Pax 2 throws Pax 1 legs left, right and center for a total of 30 (10 each direction).
    Flapjack.

    YHC passes it to JV, which YHC instantly regretted. Grab a rock and head to the wall, aka fence for peoples chair with a rock.
    JV had the Pax sit for a while (no times, just until Q says so…a minute?), then do some OH Press IC x 10, then sit for a while, then do some OH Press IC x 10.
    Stretch legs, then sit again, this time for some curls IC x 10, sit for a while, and do curls IC x 10.
    Off the fence. Set the rocks down and do an exercise called JV on a rock. Best we could come up with….
    Merkin on the rock, then right arm up to the sky, back down to merkin on the rock followed by left arm up to the sky. Wait, that was one? IC x 10.
    On our sixes.
    IC x 10 rock presses. Apparently not challenging enough for the Q, as we went into the next phase…
    IC x 10 of slow 4 count up and slow 4 count down rock press (constitutes one)
    Although the Pax had already completed the Russian Twist, JV pointed out it wasn’t with a rock. Hard to argue, as illogical as it sounds. This is JV. so…..
    Russian Twist IC x 10 with a rock.
    YHC thinks that was it for JV, and it was passed to Triple Shift to close it out. One would think getting it away from JV would be good right? Not when it goes to Triple Shift……
    Q instructs the Pax to get a bigger rock….Oh joy!
    Deadlift with Rock IC x 10 (could have been more, YHC was distracted by the Q’s badgering to keep the back straight….which is good advice, but still falls under the badgering category)
    Set rock down and do an exercise to prove YHC has no balance
    Right foot planted, with left foot off the deck, up and down IC x 10. Switch to left foot planted, with right foot off the ground IC x 10. It may have been more, but YHC was focused on not taking a face plant into the rock on the deck.
    Grab your heavy rock and place it between your shoulder blades behind your head.
    Lunge to the right, followed by lunge to the left all IC x 20 (10 each direction).

    YHC believes that was it, but may have missed something. Great beat down by the entire Pax this morning.
    COT
    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    SYITG

    Fracsac

  • Who says you have to run?

    YHC has been commuting from The Parish to post.  As a result, the frequency of post has dropped and the frequency of Qing has severely dropped.  Nonetheless, YHC had been put down for today’s Foundry, and Q he shall.   Rolling in hot at 5:30 on the dot, the disclaimer was given to the 8 PAX who awaited him….wait, I know that Ole Miss sticker (no not Snooze), make it a full 10 PAX. Disclaimer again and mosey to the Refinery Softball Field.

    W/U:

    • Jog in place *mumble chatter
    • High Knees *mumble chatter
    • Butt Kicks *mumble chatter
    • Cross Country Skiing *mumble chatter (for the “middle-out” reference, see HBO’s Silicon Valley)

    The Thang:

    ATM’s x 2

    • 15 Shoulder Taps IC
    • 10 Tempo Merkins IC
    • 10 Fast Merkins IC

    BLIMPS x 2

    • 5 Burpees OYO
    • 10 Lunges (each leg) IC
    • 15 Imperial Walkers IC
    • 20 Merkins IC (1 count)
    • 25 Plank Jacks IC
    • 30 Squats IC

    CLIMB x 3 increasing – Full discloser, the count became very skewed and kind of subjective at one point.

    • 1, 2, 4 Crab Cakes IC
    • 2, 4, 8 Lunges (each leg) IC
    • 3, 6, 12 Iron Cross IC (sometimes called Lance Armstrongs)
    • 4, 8, 16 Mountain Climbers
    • 5, 10, 20 Burpees OYO

    Deconstructed Burpees

    • 10 Squats IC
    • 10 Leg Thrust IC
    • 10 Merkins IC (thanks to Tool’s Rudy Impression)
    • 10 Leg Thrust IC
    • 10 Jump Squats (1 count) IC

    Mary – Circle of Q

    • Out For Justice – Dying Cockroach IC x 15
    • Cowbell – Crunchy Frog IC x 15
    • Amnesty – Wife Pleasers IC x 15
    • Wall Eye – American Hammer IC x 15
    • Apples – LBCs IC x 15
    • Milkman – Rosalitas IC x15
    • Triple Shift – Freddy Mercury IC x 15

    Count Off, Name-o-rama

    Announcements:

    • Cowbell, Tool, Amnesty, & Da Parish will be at the Turkey Day Race.  We’d love to see a great F3 presence.  ONLINE REGISTRATION CLOSES AT MIDNIGHT TONIGHT.  Register Here Now
    • Rock & Roll Marathon & Half Marathon training has begun.

    BOM with special intentions for all of the friends, families, & PAX that are experiencing ailments and hard times.

    Thank you for the opportunity to lead,

    Da Parish

  • Under and Over 610 Stomp

    8 pax + 1 Canine gathered around the site flag anxious to get some miles in.
    YHC crafted up yet another route, its always good to keep things fresh.

    Route is simple- head out on the road around the track, left at the fields, go UNDER 610 and take left, take next right and follow the diagonal cut over (don’t go straight!) take a right at the circle on Harrison ave, take another right on Wisner and go OVER 610, take a right by Christian Brothers, head back to the flag via Roosevelt Mall. eh, looks a little easier on a map. all in all about 3.6 miles total.

    Per usual, Rudy and YHC ran together and per Rudy’s brilliant idea, ran a lagniappe 1 mile lap around the pond on the way back.

    T-claps to Woz for pushing through the run with us in preparation for his upcoming GoRuck.

    With a few minutes to spare, we spent it with Mary:
    20 X Crunchy Frog
    20 X Flutter Kicks
    20 X American Hammer
    20 X LBC’s

    Circle up for Announcements, Intentions, and Prayer.

    Oh, and then count off and name-o-rama. T-claps to Fracsac for remembering!

    Thanks for letting me lead.

  • Rock City

    Seven men showed up on this cool crisp November morning to better themselves. Instead, they got to hear Rudy, Apples, and YHC lament another painful Notre Dame football loss. Unlike our quarterback, at least we showed up… A calm, thoughtful disclaimer, and off we go.

    First a short jog to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Windmills x 20 IC
    Arm Circles 10 Forward, 10 Backward IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    Grab your rock and mosey to the baseball field, for some version of 11’s. Or maybe it was 12’s. There was some confusion. Ya see, we were going to this bingo parlor at the YMCA, well one thing led to another, and the instructions got all fouled up… Either way, it ended up being a bad idea.
    10 8-count-body-builders, run 1 tree (10 yards) and back with rock
    9 8-count-body-builders, run 2 trees (20 yards) and back with rock
    8 8-count-body-builders, run 3 trees (30 yards) and back with rock
    At this point, YHC realized this would take WAY too long to complete, so we halved it.
    6 8-count-body-builders, run 5 trees (50 yards) and back with rock
    4 8-count-body-builders, run 7 trees (70 yards) and back with rock
    2 8-count-body-builders, run 9 trees (90 yards) and back with rock

    Next we mosey to the race track for the next COP:
    Shoulder press with rock x 20 IC
    Biceps curls with rock x 20 IC
    Rock rows x 20 IC
    Chest press with rock x 20 IC
    Squats with rock x 20 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 15 IC
    Biceps curls with rock x 15 IC
    Rock rows x 15 IC
    Chest press with rock x 15 IC
    Squats with rock x 15 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 10 IC
    Biceps curls with rock x 10 IC
    Rock rows x 10 IC
    Chest press with rock x 10 IC
    Squats with rock x 10 IC

    Mosey back to the outfield for 2 minutes of Mary.
    Flutter kicks x 20 IC
    Penguins x 20 IC
    LBC’s x 20 IC

    We returned our beloved rocks to the pile, and raced back to the flag to finish just in the nick of time.
    Count off, Name-o-rama, announcements, intentions, and a prayer.
    Thanks for letting me lead!

    Walleye

  • The Mountain 156th time

    Roots asked me to step in and Q due to a work conflict on Friday AM.  It was my pleasure.  Alarm clock pinged me from snooze at 521!  I was worried but I arrived on time.  It was chilly – I even wore a long sleeve shirt!

    3 years of Fridays at Wolfpack Mtn.

    Disclaimer – then we were off.  14 PAX – I wrote down who I remembered but I am definitely missing a few.

    We started with a normal warm up.  SSH x 20, Mtn Climber x 20, Imp Walkers x 20, Merks x 20

    Straight to the base of Wolfpack Mtn.  Here we copied one of the first Wolfpacks delivered by Roots.

    We did 20 plank jacks at one end of the garage, and 10 cross fit merks at the other end.  Meet at the top.

    6 Mom at the top.

    LBC x 20, Hello Dolly x 20, Flutter x 20, Rosalita x 20, and LBT x 20

    Back down the stairs.

    Ran back up to the top again OYO  we did squats – touch the ground – x 20 on one side and 15 peter parkers on the other side

    To the top!

    At the top we did some core — hip dips x 10 each side.  Parker peters x 20 shoulder taps x 20

    Down to the bench alley.  Dips x 20, Left Leg x 20, Irks x 20, Right Leg x 20, Dirks x 10  Dips x 20

    Back to the FLAG!

    Thanks for allowing me the opportunity to lead!

     

     

  • Burpees for a Better America

    Those of us who never served in the military really don’t have a clue of the sacrifices and commitments made by those who are serving or have served in the military.  But that doesn’t mean we can’t all honor, respect and pay tribute to our servicemen and servicewomen.  On this Veteran’s Day, Eleven Eleven, remember them in the littlest of things, even just reps of eleven.  So after a more fulsome disclaimer by YHC than usual, it’s off for The Thang.

    On a mosey to the Museum, a quick change for a round of 11 burpees OYO (Burpees #1), then continue the mosey to the front of the Museum for Burpees #2.

    Warm-Up:

    • Low Slow Squats 11xIC
    • Side Straddle Hops 22xIC
    • Hillbillies 22xIC
    • Peter Parkers 11xIC
    • Parker Peters 11xIC
    • Merkins 11xIC
    • Mountain Climbers 11xIC

    Burpees #3.  Then a short mosey to the Lichtenstein Fountain for a quick Circle of Pain:

    • Tatum Channings 22xIC
    • Box Jumps 11 OYO (TClaps to Bongo for not simply pushing YHC into the fountain)
    • Dips 22xIC
    • Channing Tatums 22xIC
    • Derkins 22xIC

    Burpees #4.  Mosey around to the side of the Museum, where the PAX split into thirds (plus or minus).  The first group did a Stairway to Heaven (1 merkin on first step, 2 on second, all the way to 11 on the eleventh for 66 merkins), while the second group waited patiently in people’s chairs and the third group did LBCs.  Rotate around for everyone to enjoy the DownPainment.  Then, to no surprise, Burpees #5.

    Mosey to the Foundry Annex (between Roosevelt Mall and the Botanical Garden) for Burpees #6 while waiting for the Six.  Then split up into pairs for a rotation through pull-ups, incline merkins, dips, inverted rows, more pull ups (or leg ups), step ups, bar hops, and for the count 11 box jumps.  Then, Burpees #7 before moseying to the baseball diamond.

    The PAX divided into four groups for a rotation through Al Gores at first base, 22 flying stars (exploding jumps with arms and legs up into the air) at second base, 22 LBCs at third base and 22 jump squats at home base.  Then, meet up around second base for Burpees #8.

    Mosey to Tool’s Wall for some calf and quad toning:

    • regular calf raises 11xIC
    • bow-legged calf raises 11xIC
    • pigeon-toed calf raises 11xIC
    • single leg dips (right leg dangle to ground) 10xIC, plus 1xIC more because YHC can’t count [Tclaps to Douille for keeping YHC honest]
    • single leg dips (left leg dangle to ground) 11xIC

    Burpees #9, then mosey to the Great Lawn for Burpees #10, where Tool joined the PAX after his Saturday marathon training session.  Then a quick Circle of Mary (with no breaks between reps):

    • Hello Dolleys 11xIC
    • Flutter Kics 11xIC
    • Rosalitas 11xIC
    • Putins 11xIC
    • Crunchy Frogs 11xIC

    Burpees #11 and then, because YHC miscounted, a mosey to the opposite corner of the Great Lawn for Burpees #12.  YHC was aiming for 121 burpees (that would have been half of the number of years of the United States Marines, founded November 10 1775), but the PAX ended up with 132 (or so) burpees… a little party never hurt nobody, ba-dum-Dum.

    Return to the two Destrahan flags for a minute or so (per Rudy) of plank.

    Then Countoff, Name-o-Rama, Announcements (sign up for Qs!) and a COT.  Thanks for letting YHC lead today’s PAX to honor all our military.  JV

  • A Stroll down Lafitte’s Greenway

    • Night time.  Strange how the DST change has made the night more gloomy than the morning.  But 10 PAX arrived in the evening gloom for a workout topped off with a few brews.  #Tclaps especially to Triple Shift and Jingle Vader, for whom this was their second F3 beatdown of the day.  #NegativeTClaps to Fracsac.  He knows why…..

    Pre-Thang: A little marathon preparation at 7:00.  Reverse of the usual bayou st. johns 610 stomp route, heading up the bayou to the museum then back.  Thanks Cowbell for continuing to push me to move faster.

    The Thang: Just in time, a gang of neon-lighted bicyclers showed up to help light our warmup.  They slowly circled us.  Both parties looked at the other, wondering what on earth they were up to…  But no more time for wondering, time to get started.

    Usual Rudy start-up

    • Peter Parker x25
    • (interrupt our regularly scheduled plank-o-rama for a 10 OYO burpee penalty for JV’s late arrival)
    • Mountain Climbers x25
    • Parker Peter x25
    • Plank Jack x25

    Bogey takes us to the Lafitte’s Greenway.  Partner up:

    • PAX 1: Lunge Walk to the next light pole, Bear Crawl back
    • PAX 2: did something
    • Flapjack
    • Repeat

    Same pattern with PAX 1 sprinting down 2 lightpoles and back while PAX 2 did Mericans.

    Same pattern with PAX 1 Bear Crawling then Lunge Walking (obviously different than LW followed by BC) while PAX 2 did LBCs

    Beans takes over.  Agility Drills on Lafitte’s Greenway.  Same pattern.

    • PAX 1 Sprints, PAX 2 Supermans.  Flapjack
    • PAX 1 Karaokes, PAX 2 does something.  Flapjack
    • PAX 1 Backwards Run, PAX 2 Diamond Mericans.  Flapjack

    Bogey Interjects.  He wants a turn again.

    • PAX 1 People’s Chair, PAX 2 5 8-count-body builders.  Flapjack.  Repeat
    • Triple Shift reminds everyone, especially YHC, that the Merican comes before the Plank Jack.

    Tool takes us to the Post Office

    • PAX 1: 100 Rocky Balboa, PAX 2 Putins.  Flapjack.
    • Repeat with 80 Rocky Balboa and Hip Slappers

    Cowbell really wants more ab work, so he finishes up with Crunchy Frogs xTooMany

    Triple Shift sprints us back to home on the greenway circle.  Finish up with Count-off, Name-o-rama and a closing Prayer.

    Then gathered around the table at Bayou Beer Garden for a burgers, fries, and a few beers.  Very enjoyable conversation – especially watching Bogey put the moves on the ladies…

  • Yankee, Where’s Buckle Bunny?

    “Leadership is stepping up when it’s time and stepping back when it’s time, and not confusing the two.”  YHC

    It’s getting less gloomy by the minute and no Q, and no recent post by RY to remind us who’s the Q.  YHC asks Bartman for the time: 5:31, JV.  No time for mumblechatter.  “I’m not a professional trainer and not the planned Q today, but let’s go.”

    The Thang

    Mosey to the bandstand for Warm Up:

    • Imperial Squat Walkers x20IC
    • SSHs x20IC (sorry, Seaman, YHC never starts with SSHs)
    • Mountain Climbers x20IC
    • J-Los x20IC
    • Low Slow Squats x20IC
    • Squat Pulses x10IC (for lagniappe)

    Mosey behind the Newman(?) Bandstand for some Dora 1-2-3.  The first round is 100 derkins paired up with hops over and around the bandstand.  The second round is 200 crunchy frogs paired up with a mosey to the second light on Oak Alley and back.  The third is 300 squats paired up with a mosey up Oak Alley to the track and back.

    Time for a Line (or parabola?) of Pain:

    • Box Jumps x20
    • Dips x20IC
    • Tatum Channings (or whichever is Right Leg Step Ups) x20IC
    • Shoulder Taps x20IC
    • Channing Tatums (or whichever is Left Leg Step Ups) x20IC

    Mosey to the middle of Oak Alley for a bit more than six minutes of Mary:

    • LBCs x55IC (yep, JV’s years of youth)
    • Putins x25IC
    • Flutter Kicks x25IC
    • Flying Supermans x25IC
    • Hello Dollys x25IC
    • Box Cutters x25IC
    • Plank 1 minute (TClaps to Bartman for the timer)
    • Burpees 10 OYO

    Mosey back to the virtual flags [So, where are all the real flags?  Other than Troubled Waters’ fancy-ass shovel flag from last Saturday, YHC hasn’t see a real shovel flag for almost a month.  You hoarders, give ’em up!]

    Announcements (F2 Thursday 7:30p at Bayou Beer Garden), Intentions, COT.  Thanks for letting me lead, JV