With Venus shining bright and Orion’s Belt overhead, it was a Prime Time. Off to the Rock Pile. 29x side-straddle hop, 17x monkey hump, 23x imperial walkers; Hawg got the pattern, so I could I stop the math in the head. 20x Don Quixotes. Pick up pebbles or gibralters and mosey to the wall. 12x slow toe raises; prayer chair for a while; 12x curls in the chair, 12x overhead in the chair; balls to the wall, with a few attempts at push-ups (Side Effects, we got work to do). Mosey to the kiddie gym. 2x of 10 burpees, 10 squats with rocks, 10 push-pus and 10 lunges with rocks. Mosey to tree weave, then COP. 30x LBC, 20x dead lift, 30x Dying Cockroach, 20x curls, 30x Hello Dolly, some kind of balance on alternating elbows and toes, 20x merkens, 20x overheads, 30x Putins. Mosey or sprint to rock pile, and back to Old Glory.
Category: New Orleans
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Middle School Algebra 1
Pre-Thang
YHC rolled in hot wielding the flag and a side of toilet paper in a Ziploc bag. It’s been a while since the PAX gathered for a rainy Backblast. YHC feared mooping after a hefty dose of leftover garlic mashed potatoes from a shrimp boil.
Warm-Up
Slaughter Starter at the flag (20 burpees before the first mosey). Mumble chatter from Reluctant Yankee and Amnesty was thick after this unexpected start.
Mosey over to Green Wave Lawn for COP:
- COP IC: Seal Jacks x 20, Arm Circles x 20, Monkey Humps x 15, Low Country Crab x 15
Amnesty had some squeakers slip out during the Monkey Humps claiming that’s what his body thought of the first 20 burpees.
The Thang
Mosey over to Wolfpack Mountain for OYO ascension to the top. Lunge up the first ramp. At the bottom of each ramp do 9 burpees until reaching the summit. Plank up at the top. Once the PAX is all together, time to get extra sopping wet with some Mary in the rain:
- COP IC: LBCs x 30, Vladimir Putin (Russian) Twists x 20, Pickle Pounders x 10, Hello Dolly x 15
Descend down Wolfpack Mountain OYO flapjacking between Merikans and Squats x11 at the top of each ramp. Plank up by the bike racks. Sorry Amnesty and any others who were following too close to YHC for the cloud of garlic farts on the descent down.
Mosey to the fountain by the flag for some low slow dips x 12 with a 3 count hold on the bottom
Mosey back to the flag.
Name-O-Rama: This morning YHC asked the PAX to give their birth name, F3 Name, age, and a description of where he was and what he was doing on September 11, 2001.
Shout Out: Great job to the 10 who showed up in the rainy gloom this morning to become better men and complete 74 burpees. Today’s shout out is one of remembrance. YHC asks for everyone to keep all the victims, families, and heroes from that tragic day in their prayers and thoughts. Thoughts and prayers also go out to all of the men and women in the armed forces who inevitably were deployed in response to such a tragedy.
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We Brought Sally Up
YHC is asking for clemency for this late and poorly remembered Back Blast. Newborn in the house, along with two toddlers. Mercy!
12 Pax in the gloom. YHC gave away what was coming by letting the first not of Bring Sally Up play when preloading it on the phone. There were groans all around.
The Thang
Mosey to Loyola for warmup COP in view of Touchdown Jesus
in cadence
SSH x25
Imperial Walkers x25
Hillbilles x15
Merkins x10
Peter Parker x15?Mosey to Tulane ROTC’s pullup bars
break into four groups of three and rotate between burpees, mountain climbers, pullups and box jumps (modify to stepups if needed). Burpee crew was the count – 12 burpeesGet up on the grass to Bring Sally Up – push-up challenge
YHC and the Pax made it 2min into the 3.5min song and called for mercy.
RecoverMosey to Wolfpack Mountain
two teams of 6 for an indian run to the top
a mini push-o-rama while waiting for the sun to climb
in cadence
dive-bombers x10 or 8?
something else I don’t rememberBring Sally Up squat challenge
PAX discovered the joy of talking to forget the burn
#Tclaps to the sun and the city for a beautiful view while our butts and quads were screamingSprint to the far stairs and get down as quickly as possible
Mosey back toward the park
#Tclaps for Amensty – whining the most about Sally6min of Mary (YHC does not remember where we circled up)
in cadence
LBC x25
Parker Peter x15
Hip raises right x15
Hip raises left x15
scissor kicks x20?Sprint to the flag
Since this is so late, YHC isn’t going to worry about Announcements
Shouted out for the Collins family, Rev and his family…
YHC believes Yeungling did the honors. #tclaps -
Where’s the bar?
Surprising amount of activity as YHC walked up on the flag spot this morning. With a little over ten minutes to start time, we were already pushing a double digit PAX. As Yankee rolled up with seconds to spare we hit the fifteen F3er mark including two FNGs. Wednesdays in the park are getting stronger every week…but the most surprising scene was a clump of dirt where our pull-up bars used to reside. Hopefully they moved on to better home. One lost and lonely sole was trying his best to workout without his trusted bar, possibly holding back some tears. Yet there’s nothing to fear, we’ll have shiny new toys soon (or not)…let’s mosey.
Warm Up – Mosey to the goal post field for a warm up COP:
SSH x20, Imperial Walkers x20, Peter Parker x20
Another round this time with the “evil twins”:
Sealjacks x20, Hillbillies x20, Parker Peters X20
After warm up, line up by cones left by our good friends at Entergy:
Boo Boo Bear Crawl to the goal post, switch legs half way
Divided up in five groups of three rotating twice through the following:
Pace setting Burpee Knee-Up Blasters (name for this?), Plankjacks, Squats, Merkins & LBCs
After two rounds with little chatter but lots of body language thanking God it wasn’t three, we got a ten count by Shorty then mosey to Zoo statue steps:
Incline Merkins x10, Right Food Step-up x20, Decline Push-Ups x8ish, Left Foot Step-Ups x19 and finally freak nasty dips x15
After a 10 count by Yuengling, we took a long mosey to bandstand for some Blimps Suicides:
Burpees x5, Lunges x10, Imp Walkers x10, Merkins x10, Plankjacks x10 & Squats x10 all intertwined by running to different lampposts and back.
Tclaps to Amnesty for calling out This is BS halfway through (YHC somewhat agreed) and for Shorty by setting a strong pace to finishing plank up
Quick stop at the water fountain for some much needed hydration then back to the flag for 2 minutes of plank-o-rama.
Closed with a COT – thanks given for health and asked for strength to get out the fartsack every morning and attack a demon with all you got (something along those lines)
Keep the Strong Wednesdays going…
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610 Stomp #4 – BBQ&Brew Burnoff
Five men came out for a post-Labor Day 4.5 mile run/walk/burpee fest. Modified in the first minute with a sudden change to accommodate one of the PAX pulling in hot. Once the crew got back on track, several of the PAX agreed this run may be tuff given the amount of BBQ’d meat and brew indulged on the day before. Stayed on course with the usual route, running for 6 minutes, then burpee and/or walk for one minute. Rinse and repeat till done. The usual, lone Indy 500 driver in the silver 4-Runner graced us with a fly-by again on Filmore. Luckily the keen senses and ultra quick reflexes of the PAX have been able to avoid being a speed bump by this guy. Two groups finished the run a minute or two apart with approx a 10 min per mile pace.
It was YHC’s bday so the COT included giving thanks for another year of health, strength, and the will to get up in the am to make ourselves better. Asked the big guy upstairs to give us many more bdays and F3 workouts.
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Kickoff for Yuengling and Return by Spin Doctor
Outlined against a blue September sky, 10 F3’ers road again (sorry Grantland Rice). Determined to not be counted in the millions that sat back and watched men exercise on this fine Saturday, they “got after it” too:
Mosey to the Great Lawn:
Goofballs (IC) x 20
Imperial Walkers (IC) x 20
Peter Parker (IC) x 20
High Knees 30 yards, sprint back (all distances approximate)
Butt Kicks 30 yards, sprint back
Karaoke 30 yards x 2
Side Shuffle 15 yards, turn and sprint 15 yards x 2
Backpedal 15 yards, turn and sprint 15 yards x 2
Backpedal 10 yards, sprint forward, chop feet, lift and carry partner 5 yards (“The Form Tackle”)
Bear crawl 20 yards, sprint back
Bear crawl position, chop feet and roll to Q instructions (1 minute)
Defensive position, chop feet and twist and up-downs to Q instructions (1 minute)
Mosey to The Foundry
Each man to a station:
Cycle 1:
1) Body Blasters x7-8 (determined time for all other exercises)
2) Dips
3) Step-ups
4) Low bar rows
5) Hip slappers (feet on bench)
6) Inverted toe touches (Hanging Bar Kicks)
7) Low slow squats
8) Merkin Bulldogs (Feet on bench, push torso backwards, bend legs so 6 finishes above heels, back to merkin position to repeat)
9 & 10) Plank
One cycle, mosey to water fountain, refresh and return to The Foundry
Cycle 2:
1) Body Blasters x 5 (Determined time on all exercises)
2) Dips
2.5) Step-ups (reintroduced when Spin Doctor was done with his “break”)
3) LBCs
4) Low Bar Rows
5) Fingertip plank
6) Hip Slappers
7) Flutter kicks
8 & 9) Plank
Mary Time:
Dr. W’s (IC) x 10
Russian Twist (IC) x 15
LBC (IC) x 15
Superman OYO (1 minute)
Mosey to Great Lawn
Drinking fountain stop
Group 1: 1 Gasser (down-back-down-back across width of Great Lawn)
Group 2: Plank
Switcharoo
Fingertip plank (15 second count)
Mosey to Flag
Shout-outs:
Dr. Collins Family and revival amongst people that knew him, Yeungling moving to Philly (thankful he is no longer a Sad Clown), Side Effects wife with kids
Proverb: The righteous man runs to the Lord as his strong tower and the rich man to his wealth.
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Agassi’s VQ/Rocketman
Posted by RY from an email Yeungling and Agassi
Agassi started us over to the corner of the park for:Side straddle hopsImperial walkersShoulder circlesLittle baby crunchesHello DollyThen a mosey back to The Oak Alley for50 yrds Lunge/Bear Crawl50 yrds Grapevine/SprintHand off to Yeungling:- Mosey to goal post Rocketman (Astonaut Workout) – HIIT 45/15 – 1 Round ‘mercans prisoner squats seal jacks peekaboo pullups lunges ***lots of groans from the PAX here.
- Mosey to JJ Audubon
Right Leg Step up X 15 Slow Dips X 16 Left Leg Step Up X 15 Slow Dips X 16 Decline mercan X 12 - Mosey to grass – Mary Penguins X 20 Rosalita X 20 Putins(russian twist) X 12 Divebomber pushups X 8
- Plank-o-rama
TCLAPS to Splash and Griswold. Griswold is Splash’s first EH to come back for a second beatdown!
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610 Stomp #3
Amnesty was shocked to see me sitting by the water fountain as he slow-moseyed with the flag. I’m not known for arriving early.
The Thang
4.64 mile loop around city park (according to map my run). Stop every 6 minutes to do burpees and/or walk for 1 minute. Rinse and repeat until completing the course. Each man modifies the workout on his own with the number of burpees he does. A few did 10, one did 15, one started with 15 and decreased, some did 5, some did none, etc.
Moleskin
Great improvements in our 3rd 610 Stomp. The fastest time at the inaugural 610 stomp was around 48 minutes. Everyone finished faster than that this time. #GettingStronger. Mr. Awesome would have been even faster if he hadn’t had so many interruptions. There was talk of changing his name to Double Deuce.
Shout Out
We prayed for the family of Dr. Keith Collins and our community as it deals with his loss. We prayed for Side Effects and his wife along with Mr. Awesome and his wife as they adjust to having a newborn in the house. Give them the strength and energy they need. YHC shared the verse John 14:6 – “Jesus said to him, I am the way, the truth, and the life. No one comes to the Father except through Me.” What a privilege we have in Jesus our High Priest. Let’s exercise our privilege.
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Chili from Gentilly
It was Bagasse’s VQ (that’s right, I’m going third person) with Roots closing it out. Welcome to FNG Chili. The PAX lacked creativity and resorted to rhyming for his name.
Warm-Up: Mosey down St. Charles and over to Green Wave Lawn for a little COP:
Unofficially ToeTouches x20, arm circles x20, mountain climbers x20, Peter Parkers x20, Parker Peters x20, Plank Jacks x20 and Up-Downs x give or take 10
The Thang: Mosey to the corner of Calhoun and St. Charles:
OYO – Clap Merkins x10, run to the next level for Incline Merkins x10, then Wide-Arm Merkins (Werkins)6 x10, then 25 LBCs – plank
Diamond Merkins x10 (from what I recall), run to the next level for decline Merkins x10, then Pike Merkins x10, then 25 LBCs – plank
Dive Bombers x10, run to the next level for Stagger Merkins x 10 R, then Stagger Merkins x 10 L, then 25 LBCs – plank
Bagasse relinquishes the Q to Roots, who apparently forgets about having very recently performed 90 Merkin variations.
The PAX heads to Wolfpack Mountain for an OYO run to the top, stopping at each level to knock out deescalating Burpees x10,9,8,7 etc. etc.
Plank at the summit of Wolfpack Mountain and then Six Minutes of Mary:
Plank walks x15, Hello Dolly x15, Putin X15 and Real Freddie Mercury x21 all in cadence.
Mosey back to the flag for Name-O-Rama, Shout-Outs and Prayer.
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Just Ruck It!
Another lovely morning to take a walk…so after Disclaimer, we step off with our rucks. We head to the first COP for a brisk warm-up.
-30 x side straddle hops IC
-30 x Imperial Walkers IC
-30 x arm circles IC (15 each direction)
-20 x LSS IC
As we were rucking up and the FNG was grabbing his rock, Hawg came rolling in hot. Start rucking…
First stop, People’s Chair. Three rounds of People’s Chair.
-1st round shoulder press our rucks/rocks in sitting position 20 IC
-2nd round chest press in sitting position 15 IC
-3rd round curls in sitting position 20 IC.
Let’s ruck…over the hill and around the track.
The next COP was at the outdoor gym, play area in the Southeast corner of the park. With three teams of two we…
-1st station – 10 burpees with ruck on (this team set the time for the other two)
-2nd station – pull-ups/hands with ruck on the rings
-3rd station – step ups on a bench with ruck on (QIC called an audible after realizing the monkey bars wouldn’t work)
As we rucked back to the “Quarry” so FNG-Forrest could drop his rock, we enjoyed a couple rounds of “Say Anything” (rucking and holding ruck/rock above your head)
At the “Quarry” we had time for a little Mary.
-20 x LBC IC
-20 x Hello Dollys IC
Outta time…head back to Shovel-Flag.It was good to have FNG-Forrest join us today. After the count off and the namerama, we thanked the Lord for the strength to be there with our brothers to improve ourselves and to continue to give us the strength and endurance to continue posting at these workouts. We also prayed to allow us to help those in our lives to grow in His name. Amen!
See you tomorrow at the 610 Stomp #3
