F3 New Orleans

Category: New Orleans

  • Prime Time

    “Therefore if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.”

    YHC likes the reflection this time of year brings, especially in the light of spending time with family and friends.  It’s a good opportunity to look back on the past in gratitude and thanksgiving.  It’s a time we can learn from our failures and shortcomings.  It may in reality just be another day, but the symbolism of New Year’s Day brings a feeling of new birth.  From the Christian perspective, the idea of new birth is foundational to our relationship with our Creator.  So with a sense of renewal I headed of to Rock City in hopes of getting stronger.

    We showed up 14 strong ready to kick the year off right. YHC gave the disclaimer and it was off to the Rock Pile…

    COP #1 aka The Warm-up:  2017 is a prime number, so YHC tried to keep the reps prime.  There were some gaffes along the way and I’m probably not going to remember it correctly, but let’s give it our best:  (All exercises IC)  SSH x 31, J-Los x 23; IW x 31; Merkins x 17; Low Slow Squats x 29; Windmill x 13; Forward Arm Circles x 17; Backwards Arm Circles x 17

    At the Rock Pile YHC gave direction:  Pick a 2016 rock – small, easy to handle, representative of what you were lifting prior to F3 workouts. Pick a 2017 rock – medium size rock representing what you workout with now.  Pick a 2018 rock – large rock that represents your goal.  Lots of #mumblechatter referring to the 2016 rock as an Uptown rock.

    COP #2 – Reflection on Family: We circled up with our 3 rocks of various sizes (except for Rudy who went with equally sized rocks, hoping to keep the status quo in his life).  In F3 we commonly express the desire to become better fathers, better husbands, and better sons.  As we worked out with the small rock we reflected on not giving up so that we can be better fathers, better uncles, and better mentors to the younger generation.  As we worked out with the medium work, we reflected on getting stronger for our wives, brothers, and sisters.  As we worked out with the large rock, we reflected on supporting those who have always supported us: our parents, mentors, etc…Since the large rock represented the older generation, there was a lot of #mumblechatter calling it the JV rock.

    • Shoulder Presses:  Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
    • Squats:  Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
    • Rows: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
    • Curls: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23

    COP #3 – Reflection on Friends: Next we reflected on our friends and how we can support them, working together for a common goal.  We partnered up.  Pax #1 picks a rock of his choosing to do squat presses.  Pax #2 picks a rock of his choosing to do lunges – 10 steps forward, turn around and come back.  Flap jack upon the return of Pax #2.  The goal was to complete 100 Rock Squat Presses as a team.  YHC fouled this one up.  Should have been 11 lunges instead of 10.  Should have been 101 Rock Squats.  I also messed up one of the reps in COP #2 stopping at 30 instead of 31 and then doing the one extra after everyone stopped.  That makes a total of 3 mistakes (a prime number).

    COP #4 – Reflection on Your Relationship with God:  We humbled ourselves by getting on our knees for Rock Jack Webbs.  One Merkin followed by One rock shoulder press, then 2 and 2, 3 and 3, up to 11.  Lots of groans when we started round 11, but 10 is not a prime number.  Humble yourself and obey in 2017,

    Prime time flies when you are having fun.  We returned all the rocks to the pile and sprinted back to the flag.  It has become tradition for Cowbell to start slow and then fly by all of us old dudes at the end.  Here’s a picture.

    Announcements:

    • Commit to a 2017 goal for the number of times you post and track it here.
    • Tough Mudder is March 18th
    • Join GroupMe to get in on the #MumbleChatter and enjoy some 2nd F.  Download the app to your phone and then email your phone number to nola@f3nation.com.  We will then send you an invite so that you can join,

     

  • Resolution post #1 Monday is Funday

    After a very rainy weekend it was nice to get back out in the gloom and work on my commitment to post 202 times this year. A very gloomy – gloom!
    7 PAX post which is a solid showing compared to last Monday. It was nice to have Mulligan back in the PAX and Tclaps to Brown Bag who has been posting regularly lately.

    Warmup – NO mosey just a quick COP – SSH x 25, Hillbillies x 25, and Shorty 4 position squat arm circles/claps x 10 each.

    Then a long run to the fountain. Half the park. Almost a mile. If you got to the fountain first you had to start a BLIMPS and wait for the 6.

    At the fountain we did Incline Merks, Bulgarian Split lunge L, Dips, Bulgarian split lunge R, Decline Merks, Power Step Up Right, and Power Step Up Left. I missed 5 on the left leg so I saved them for later.

    Then we walked back to track. At the track we half the loop back to the Flag – we passed the FLag and stopped at the Pavilion. At the Pavilion it was a gassy 6MOM.

    6MOM – we did Peter Parker x 20, LBC x 20, Parker Peter x 20, LBT x 20, Cross Fit Merks x 15, Dying Roach x 20, Shoulder Taps x 20, Russian Twist x 20, Plank Walk x 10, and Flutter Kicks x 20

    We finished off with one BLIMPS just to make sure that everyone got in a daily dose of burpees.

    Always a pleasure to Q. That was my first post out of 202 this year. 1/202. Seaman had a nice suggestion such as instead of a posting resolution. An EH resolution or a commitment to Q resolution. Let that marinate and come up with some suggestions.

    Peace-
    RY

  • So Long 20-16

    YHC’s first Q since before the trampoline fiasco in August, thankfully I made it by 5:29. The gloom was gloomy. The PAX was small but ready.

    No need to mosey to start this one – first COP at the flag:

    20 ssh in cadence
    16 low slow squats, ic

    20 hillbillies in cadence
    16 sumo stomps, ic

    20 imperial walkers, ic
    16 mericans, ic

    Mosey to the front of Loyola, line up facing touch down Jesus for some animals on parade

    bear crawl 30 yards
    5 burpess
    backwards bear crawl 30 yards

    front crab crawl 15 yards, turn around for 15 more yards
    5 burpees
    gorilla shuffle left 15 yards, gorilla shuffle right 15 more

    frog jumps 30 yards
    “hedgehog” – alternating shorter rolls just 15 yards

    Mosey to the Peace Quad (aka the sidewalk lined with benches) for another salute to 20-16

    20 dips, ic
    16 d’erkins, ic

    20 channing tatums (right leg step ups), ic
    16 dips, ic

    20 tatum channings (left leg step ups), ic
    16 “america inc.s” (incline merkins), ic

    Mosey to Wolf Pack Mountain, lineup for BLIMPS all the way up, on your own

    10 Burpees
    15 Lunges (each leg)
    20 Imperial Walkers
    25 Merkins
    30 Plank Jacks
    35 Squats

    Circle up for Mary as the sky turns pink over the city on top of the ‘mountain’

    20 LBCs, ic
    16 Carolina Dry Docks, ic (I like calling them roach on the table)

    20 back scratchers, ic
    16 hip dips/hip raises, ic (8 each side)

    20 flutter kicks, ic
    16 Rosalitas, ic

    Mosey down the stairs and back to the flag for 2 mins of Plank-o-rama

    Shout out included a challenge to pay attention to the God who comes like Jesus – in very unexpected, often humble and vulnerable ways.

    Peace. Happy New Year – make it awesome!

  • Turning Pain Into Purpose-The Final Wrap on the First Annual Operation Sweet Tooth Toy Drive

    When my wife and I had the idea to create Operation Sweet Tooth to honor our daughter’s memory, we had no idea of how our initiative would be welcomed.  We are just a simple, mourning family, wanting to honor our daughter’s memory and do some good for other children, and their families while trying to find some healing during the process.  As Pastor Rusty of Camino Church said, “We are turning our pain into a life of purpose.”  When we enlisted the help of our brothers from F3 (f3nation.com) and sisters of FiA (FiAnation.com), the response and support was overwhelming.  Friends, strangers, co-workers and family were eager to help support, honor our daughter and have a positive impact on children within our local communities.  Receiving all the texts, tweets, emails and pictures of all the trunks filled with toys and gifts was just absolutely incredible to see.  Moreover, receiving the numerous thank you letters, hugs and condolences for our loss was equally impactful.  We cannot express our gratitude enough for everyone’s generosity and support and we are truly humbled and blessed that you played a significant role in making a difference.

    During this time, we were invited to Christmas parties, asked to give speeches, guest workouts, helped deliver the donations to many of the institutions we supported and were honored for our strength and vision at a nearby Church.  This experience only fortified the belief that through our grief, we could muster up enough strength to help others in need.

    Together, with all your help, Operation Sweet Tooth was able to collect over 2500 presents, personal items, clothes and gift cards.  In addition, we raised over $3000 dollars in cash donations to be used for future initiatives and projects in the upcoming year and beyond. $205 was graciously donated in the memory of David Lacivita. The foundation has been set and we welcome the opportunity to continue to provide hope and lift the spirits of those children who need it most.

    The institutions we were able to help are listed below.  There may have been some we left out and if so, we do apologize.

    Levine’s Children Hospital

    Camino Church

    The Children’s Attention Home

    Boys and Girls Club

    Birthday Blessings

    Duke Hospital

    UNC Hospital

    Betty H Cameron Women and Children’s Hospital

    Toys for Tots

    McLeod Hospital

    Ada Jenkins Center

    Church of God Orphanage

    Thompson Children Home

    Sojouner Truth House

    Lydia’s Loft

    Alexander Youth Network

    Individual Families

    Nassau County Hospital

    New Hanover Regional Medical Center

    Although 2016 was the worst year imaginable for us personally, losing our precious daughter, we do recognize that Operation Sweet Tooth has provided us with a small amount of comfort and peace.  We are excited to continue with our efforts in 2017.  Please continue to follow our website www.operationsweettooth.org, and social media to learn more about upcoming initiatives beginning in the Spring and how you can help make a difference.

    *This write up is also available on the website under “Blog”.  Please visit and check it out as we have some of the pictures everyone shared with us during their respective toy drives.

     

  • 2016: Good Riddance

    Weather: Light sprinkles greeted the PAX in the early City Park gloom; an omen of the storms awaiting us for the rest of the day, perhaps – but nothing that keeps the loyal PAX from their morning workout.  Cars rolling in hot turns a PAX of 5 at 5:27 to a PAX of 14 at 5:30.  After the disclaimer, off to the main lawn.  YHC had a workout ready to look back on 2016, remembering those who were called to greater glory during the year.  And what a list it is.

    Warm Up: Mosey to the Great Lawn.  Quick warm up of SSH x25, Peter Parker x25, Mountain Climber x24 (oops…).

    COP 1: Actors left and right.  Debbie Reynolds; Abe Vigoda AND Ron Glass from Barney Miller.  But for the workout, we went with Florence Henderson: TV’s ultimate Mom.  And what says Mom better than a round of every “Minute On the Minute”.

    • 10x Burpees OYO (modify to 12x for the brave, 8x for the faint-of-heart).
    • Repeat at the top of every minute.
    • 7 minutes: Greg, Peter, Bobby, Marcia, Jan, Cindy and Alice.

    COP 2: Mosey back to the Jungle where we remember the Animals we lost.

    • Harambe: What better way to remember the most famous Gorilla of 2016?
      • Monkey Humpers x25
      • Gorilla Humpers x20 (Monkey Humpers but with feet spread wide and grab inside of ankles)
      • Howling Monkeys: Circle up and all PAX hold the Monkey Humper position.  1 PAX does 10 Monkey Humpers, repeat with the PAX on the right.  All hold until the wave makes it all the way back to the start.  Having so much fun, start a second wave while the first is still going around.
    • Jia Jia: Worlds oldest Panda Bear passes on in October.  Dan Haggerty, he of Grizzly Adams fame too.
      • Bear Crawl Ring of Fire.  Crawl in circle for a while, then PAX hold plank while we pass around a wave of 10 Merkins.
    • Pepe the Frog: Feels Bad Man.  Feels Good Man.
      • Frog Jump to the big oak tree over yonder.

    COP 3: Off to the Tad Gormley fence.  People feared the Calf Raises, but not today.  Instead, YHC calls out from the long list of notable musicians: Maurice White, Leon Russel, Pete Fountain for starters. According to Wikipedia (the source of all truth): Glenn Frey, David Bowie, Prince, George Michael, Merle Haggard combined for a total of 66 Billboard #1 hits.  So – Route 66 it is.  11 Brick Pillars on the Tad Gormley Fence.  Squat Jumps is the exercise.  1 at the 1st, 2 at the 2nd, etc…  YHC legs were burning by the end.

    COP 4: To the mini-foundry, today referred to as “Space”.  Here we run a set YHC chooses to call “The Right Stuff”

    • 5 Pull Ups for John Glenn, America’s first Astronaut
    • 10 Dips for Edgar Mitchell, survived Apollo 13 and then landed on the moon with Apollo 14
    • 15 Death-Star Merkins for Carrie Fisher.  Combine Plank Jack and Merkin: “Out, Down, Up, In”.  (People mocked YHC “That’s it?  That’s the best she gets?”  YHC heard much less mocking after PAX had been at it for a while…)

    OYO, repeat repeat repeat until YHC says stop.  YHC said stop after 4:55, commemorating John Glenns 4 hour 55 minute first trip to space.

    In memory of Kenny Baker, the actor who literally played R2-D2, PAX repeated the same cycle for 2 more minutes.

    COP 5: Literary figures: Edward Albee, Umberto Eco.  But for this round, we commemorate Harper Lee with a re-enactment of the great chase scene.  Partner up.

    • PAX 1: Scout.  We don’t have our pageant costumes on.  Instead, High Knee run.  Hands in front, keep knees hitting hands.
    • PAX 2: Bob Ewell.  Drop for 10 Merkins, then chase Scout.
    • Flapjack and repeat until back to the Great Lawn

    YHC noticed that PAX knees (especially his own) were not nearly as high at the end as they were at the start.

    COP 6: Athletes.  Muhammad Ali, 4 separate heavyweight title belts.  Gordie Howe, 4 Stanley Cups.  Arnold Palmer, 4 Masters.  Nate Thurmond, first ever NBA quadruple double.  Athletes and the number 4.

    • Tabata: 4 minutes of Mountain Climbers.

    PAX grumbled about DJ-Rudy’s music selection (1999 from Prince and Heroes from Bowie).

    COP 7: Running short of time, but one last round: Politics.  Intentionally kept to a short list.  Antonin Scalia and Fidel Castro.  Opposite ends of the spectrum (YHC forgot to reference Scalia.  My apologies….).

    • Tabata, take your pick: Scalia’s American Hammer or Castro’s Russian Twist.

    DJ-Rudy queued up Freedom by George Michael.  Bogey especially appreciated DJ-Rudy’s enthusiastic rendition.

    Back to the VSF (where are the flags?).  Count-off, Name-o-Rama, Announcements:

    • Join the F3 NOLA 2017 NYR: how many F3 workouts will you shoot for?  Join the GroupMe chat, make a commitment public.  Let us all hold each other accountable.
    • Check the Q schedule, you may be on it with or without your knowledge

    Finish with a prayer.  As we look back on 2016 and those lost, let us all remember that none of knows the day nor the hour when we will be called back home.  Let us live our life every day as good and faithful servants, doing our best with the talents and abilities we have been blessed with, to be leaders and followers, helpers and servants, inspirers and inspired.  When our time comes, let us each be ready to look back on our time here with pride for what we have done for our brothers and sisters around us.

    Thank you for letting me lead.  I pray for blessings for all of my F3 brothers and their families for a joyful 2017.

  • The Uptowner says goodbye to 2016

    Giving other PAX grief for not posting a back blast took a toll on YHC, keeping me sick and out of commission most of the week. YHC began to feel better late Wednesday, and decided to post to Okwata Thursday morning. YHC was rewarded with ants fighting for their existence at the base of the levee, leaving their mark for more thoughtful positioning along the levee in the future. Needless to say, YHC needed a good turnout at the Uptowner to be inspired and to feel that it was all worth it. The PAX did not disappoint.
    7 Men of F3 Nation gathered at the somewhat cooler Uptowner for the final beatdown at this location for 2016.  YHC gave the disclaimer and….

    The Thang

    Warm Up

    SSH x 25 IC

    IW x 25 IC

    Arm Circles 15 forward and 15 back IC

    Now that the PAX was warm….

    10 Burpees OYO

    Everyone grab a rock…..

    COP #1

    Rock on the shelf to the right x 15 IC

    Big Boy situps with the rock x 15 IC

    Rock on the shelf to the left x 15 IC

    Rinse and Repeat and then….

    Rock Curls x 15 IC

    Rock Rows x 15 IC

    Big Boy Situps with the rock x 15 IC

    Repeato 3 times

    The Field

    With rocks as markers, estimating 50 feet, the PAX bear crawls to one side and broad jump burpees the way back.  That was so much fun, we had to repeat.

    COP #2

    Rock on the shelf to the right x 15 IC

    American Hammer with the rock x 15 IC

    Rock on the shelf to the left x 15 IC

    Rinse and Repeat and then….

    Rock Curls x 15 IC

    Rock Rows x 15 IC

    American Hammer with the rock x 15 IC

    Rinse and Repeat

    The Field again

    With rocks as markers, estimating 50 feet once again, the PAX bear crawls to one side and…. crawl bears (backwards bear crawl) the way back.  That wasn’t so much fun, but we still had to repeat.

    COP #3

    Rock curl burpee circle…..all PAX continuously does rock curls until the count is theirs, then drop the rock, complete burpee, then start curls again.  PAX counted up to 35.

    With only a couple minutes left, time for more abs….

    with rock 6 inches off the chest…

    Flutter kicks x 24 IC (24 just felt right)

    Hello Dolly’s x 24 IC

    LBC’s with rock x 10 IC (didn’t really work so…)

    Big Boy situps with rock x 10 IC to finish it off

    COT

    Count-off, Name-o-Rama, announcements and intentions.  F3 pushes me harder than I could push myself, and you guys inspire me to become better in all things.  Tclaps to the PAX!

    Tclaps to Thibodaux for posting while visiting from Greenville, NC.  Rumor has it we might see him again on Saturday at the Mothership.

     

     

  • 610 Stomp #71

    Damp air with upper 60’s temp was on tap for the weekly F3 run/cardio showdown.  Not the worst running conditions but not the best either.  As the PAX arrived we were pleased to see an FNG courtesy of Triple Shift.  Also, our trusty four-legged sidekick, Puddles, joined in to keep us on pace.   After determining that the assigned Q was not present (due to communication snafu), we quickly decided that a mosey along the usual Bayou St. John route would be plan.  Many of us “were not feeling it” that day (maybe the muggy air?) so total distance varied with PAX around 3-4 miles.  T-claps to Rudy and Amnesty for keeping our FNG company.  T-claps to those who knocked out some Mary at the end in lieu of planking.  This has become an added bonus to some of the stomp workouts.  Solid COP to cap off the morning.

    Moleskin:  As I type in the #71 on this title, I realize just how many workouts F3 has held in the past few years.  It’s impressive that many of us have stayed on a consistent routine to strengthen our bodies and minds.  T-claps to the PAX for pushing each other and YHC looks forward for many more workouts to come.

    Tool

     

  • Hot December Morning

    It’s hard to believe its so hot in December….Oh never mind this is New Orleans wait a day and it will be forty degrees.

    We started out with a mosey to Oak Ally first running by the female boot camp for inspiration.

    At Oak Ally we did suicides

    -10 x V-ups at the start

    -5 x burpees at each light pole

    Indian run to the row bars.

    Four stations at the row bars:

    -Merkins x 20 for the count

    -Side Lunges

    -Mission Impossible

    -Rows

    Mosey to the tables under the pavilion

    -Decline Merkins x 15 for the count

    -Dips

    -Alternating step ups

    -Alternating super step ups

    2 circuits of these exercises.

    On your own Mary:

    -LBC x20

    -Russian Twists x 15

    -Dying Cockroach x 10

    Mosey back to Oak Alley for Suicides again

    -Jumping Squats x 10 at start

    -Bear Crawl to shoulder taps x 5 at each light

    Indian run toward pull up bars then running back (jogging two markers sprinting one) to the flag

    -plank-o-rama, count off, name-o-rama, prayer

    I spared everyone from my inability to count so everything was stations, suicides or on your own.

     

    Thanks,

    86

     

     

     

  • No Q means All Q

    Weather: A surprisingly calm morning at Okwata.  YHC has grown so used to the winter gales creating a tempest of Okwata, he momentarily wondered whether he had arrived at the wrong location.  Especially because he was all alone at 5:20.  YHC also wondered whether JV would have the guts to fartsack after texting everyone at 4:55 to say “don’t fartsack!”.  Slowly but surely, though, the cars began arriving.

    5:31 am comes, PAX looking at each other wondering “Who has the Q?”  A round of “I hope its not me.  I didn’t check the schedule.”  So without a Q, we all Q.

    COP #1: Rudy leads the group around the fountain, through Butt Kicks, Karaoke (with JV choosing to prance uncomfortably close), and High Knees before reaching our designated swamp for the warmup:

    • SSH x25
    • IW x25
    • DQ x15 (slow count to try and stretch my hammies)
    • PP x25
    • MC x25
    • PP x25
    • PW x25

    COP #2: Jingle Vader takes advantage of the calm waters to lead the group to the lakeshore.  Time for Bear Crawl suicides.

    • Bear Crawl to first planter.  Monkey Humper x20.  Mosey to starting line, Monkey Humper x20.
    • Repeat to second planter.  MH x15 (at planter and at home)
    • Repeat to third planter.  MH x10 (at planter and at home)
    • Repeat to fourth planter.  MH x5 (at planter and at home)

    That fourth planter was, uh, “not near”.

    COP #3: FracSac leads us back to the levee for some Dora 1-2-3.  Partner up.  PAX 1 run up the levee, then backwards down the levee.  PAX 2 does exercise.  Flapjack.  Repeat until hitting the total number of reps

    • 100x Merkins
    • 200x Lunge
    • 300x Plank Jack

    YHC was pleasantly surprised that he did not tumble down the hill.  Running backwards down the levee in the dark is not something he is particularly good at.

    COP #4: Mosey back to the virtual flag for Q’s choice Mary:

    • DaParish: LBC x20
    • Surge: Dying Cockroach x20
    • Bongo: I-style BoxCutter x20
    • Griswold: Russian Twist x25
    • Splash: Freddie Mercury x20
    • Crab Legs: Legs up and hold (seemed like FOREVER)
    • Maverick: Flutter Kick x27

    Circle up for Count Off, Name-o-Rama.  Then Surge closed us out with St. Ignatius Prayer for Generosity.

    Nice work all – my abs are killing me as I type this.

    All: Remember to check the Q schedule!!!

  • Silence is Golden … Pain Per Syllable

    With apologies to 86 for posting this backblast after his awesome V Q, YHC couldn’t wait any longer because that unrepentant, recalcitrant, inveterate fartsacker Shorty (and, no, that doesn’t mean you’re entrained to The Rebels) is talking way too much smack to stay silent.  I don’t have the patience of 86.

    So after a terse but complete disclaimer, 86 was off for a long mosey without a word.  With the obvious reminder that My Deed Is My Word, 86 would lead by example.  We circled up at the Alley of Death for some suicides.  The instructions were recited once.  [Lesson One: you need to listen to others, it’s not about you.]  Mosey to first lamp post for 5 burpees and return for 10 V-Ups; mosey to 2d for 5 more burpees and return for 10 more V-Ups; same to third lamp post; and same to the fourth.

    After a call for a 15 count from Roots, a single call for an Indian Run to the row station.  Again, the instructions were recited once.  [Lesson Two: see lesson one.]  Break into four groups: 20 Merkins for the count, Side Lunges AMRAP, Mission Impossible til the Merkers say recover, and Inverted Rows AMRAP.

    Mosey to the shelter by the band stand for another split into four groups.  Again, one recitation of instructions.  [Lesson Three: if you didn’t get Lesson One or Two, you’re hopeless.]  15 Derkins for the count, Dips AMRAP (which for YHC ended up being about 12), Steps Ups AMRAP, and Single Left High Lifts (switching legs every 5) AMRAP (which for YHC ended up being about 6-7).  After a single call for a 20 count from C-Man(?), a single call to Rinse and Repeat.

    “Let’s Mosey.”  Ended up being way shorter than YHC was fearing: only to the bollards just outside the shelter.  [For those who’ve skipped The Birdcage too many times or have been there but never listened to the engineers in the PAX, the bollards are those thick posts jammed into the ground.]  The tease was all the more cruel because the next round was two or three levels below Dante’s Ninth Level of Hell: more suicides with the five lamp posts up the Alley of Death.  The instructions were terse and simple: at each lamp post, five sets of a single pair of shoulder taps in plank, bring hands back to feet and hop up; at the bollards, ten jump squats.  Again, a single recitation of the instructions.  [Lesson Four: Listen well, and don’t assume that it will be easy, because this was probably the toughest DownPAINment in months: sorry, Hawg and Bubba; don’t even think you’ve been close, Rudy.]

    YHC assumes there was another call to Mosey, but perhaps not.  Anyway, another Indian Run mosey around the track to some location that YHC couldn’t discern as being any different from anywhere else.  The instructions from there were as short and clear as all the rest: slow mosey past two stencils in the road (the outline of the guy running with arrows in both directions), and then haul ass (YHC’s words; I think 86 simply said run) to the third stencil; and repeat a second time to end up back at the Flag (which in fact was not virtual, but in fact real this time, courtesy of YHC because he knew that the uptowners can’t be relied on in this regard; their flag producing abilities resemble Shorty’s posting abilities).

    End with some planks.  It went like this.  “Regular Plank.”  Silence for an indeterminately long period.  “Put your right hand behind your back.”  Again, silence for an indeterminately long period.  “Regular Plank, again.”  The third word took YHC by surprise: it seemed so surprisingly effusive, but 86 is after all a chef in New Orleans: he certainly is well versed in the sparing use of lagniappe to make the surprise an integral part of The Experience.  Anyway, silence again for another indeterminately long period.  “Put your left hand behind your back.”  Yep, more indeterminately long silence.  “Recover.”  That was it.

    Thank God we were done.  This was more Pain Per Syllable than I thought humanly possible.  Mumble Chatter is easy, but the required use of listening ears throughout the Pain is a challenge.  Today was another good reminder that we gain wisdom, insight and strength by listening, not by idle chatter.  [I did overhear 86 comment at the end that we didn’t do any COPs because he doesn’t like to count: yeah, that’s what all yogis say.]  After a Count-Off and Name-O-Rama, a prayer of thanksgiving for the holidays and new year.  Thanks, 86, for a great Q.

    Jingle Vader