F3 New Orleans

Category: Backblasts

  • Remembering Wilt!!

    Following the start of free agency for the NBA with record breaking contracts of just 4 top players eclipsing 600 million the YHC decided to reminisce about an old baller back in the day. Although we wouldn’t be throwing around the millions this Gloom we paid tribute to one of the greats on the court. The Marsh with its full court available laid tribute to some of the down payment on this beatdown.

    warmup

    All IC 15 toe touches, good mornings, windmills, SSH and Butt kicks..

    thang

    Started off with”Wilt Chamberlains” 100 LBCs, sprint the court to the other end 100 Squats, sprint back 100 Flutter kicks, sprint again and wrap up with 100 leg lunges. Started a Mosey down Lamarque to the lakefront and hooked a right to the corner of Girod and Lakeshore. Arriving with the smells of cigarette smoke coming through the walls of a local saloon Q instructed the next round which is “Wall of fire” with a twist. Waterpik held balls to the wall while YHC completed 10 Merkins, 10 LBCs and 10 Burpees then reversed positions. Round 2 10 Werkins, 10 Flutter kicks and 10 Burpees. Round 3 10 hand release Merkins, 10 Putin’s and 10 Burpees.  Much respect to Waterpik who never released from the wall, unlike the Q who had to take breaks through the balls to the wall to salvage potential face plants on the concrete surface.. After a gathering of composure we began the journey back to the AO for a close with the ISI by Steve this month starting with 20 sit-ups.. Go get some men increasing by 5 daily which will prove interesting toward the end of July.

    2 count, announced 4 on 4th, Q prayed us into the day!!

    Thanks for posting Waterpik and keeping me accountable to not only myself but also the AO!!

    ✌🏻👊🏻👍🏻

  • 8ball Qball

    YHC’s first Saturday Q:

    BACKSTORY: YHC stayed out late the night before and still hadn’t formed the plan…but it was done by about 02:00 when YHC finished his festivities. As a precaution not to fartsack the Q YHC drove to the location and, after attaching a note to the window that said “WAKE THE Q”, turned down the seat and went to sleep until the morning. But the note wasn’t necessary as YHC just shot up awake at 06:00. Fortunately YHC awoke early because, like every morning, there was a sycamore down under if you catch my driftwood…err drift. After running behind a dumpster behind a building to fix the situation, YHC returned to start the thang.

    YHC skipped the foreplay and awaited the rest of the PAX that would show.

     

    Warmup:

    Monkey Humpers, imperial walkers, windmills, monkey humpers

    The Thang:

    1.) partnered up, one person does sit-ups while the other is lunging with twist approx. 30yds and return back with side shimmy to switch with partner until 200 sit-ups reached.

    2.) partnered up, one planks while other sprints same distance back and forth. 10 rounds.

    3.) partnered up, “Bad Dog” one bear crawls while other is in front of them back peddling 30 yds. Then switch roles back to start line. 5 rounds.

    4.) duck duck goose abs circle – PAX in a circle doing flutter kicks until everyone takes a turn sprinting around the circle. Second round was same thing but with Freddy Mercuries.

    COOL DOWN

    ran back to flag, monkey humpers

    COT, BOM – jul 4th event announced by Turbo

    new FNG = ZOOLANDER

     

  • Is this still the Warm Up

    For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot.  I’m confident if you do your weekly outlook will change….physically for the better.

    Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..

    After a quick disclaimer we set off for 45 minutes of sweat!  Mosey to the open field in front of the fountain for a quick warm up:

    SSH x 15

    Toe touches (slow count) x 11

    Windmill x 15

    Mnt Climbers x 16

    Mosey to the levee – it’s interesting to hear the back chatter  – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.

    Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us).  Pax member in front performed 5 derkins while waiting.  We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk.  Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life!  But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!

    Now we were ready to start our work:

    Q had all Pax line up at the base of the levee –

    1st initiative:  x 2

    5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down

    30 Seconds of rest

    2nd initiative: x 2

    5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back

    45 Seconds of rest

    3rd initiative: x 3

    5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back

    1 minute of “active” recovery as we moseyed over to the house of pain.

    3 pull bars with 2 pax to spot to get 10 “solid” pull ups

    others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees

    Head back toward the Flag for Mary

    30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.

    10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.

    High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.

    DONE

    Name O Rama – Intentions and Prayerful Thanksgiving.  Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.

     

     

     

  • Stretching & Sweating in the Sun

    Backblast.  June 30, 2018

    So who else is noticing that after exercising for a couple of months and more that your T shirts must be shrinking?

    By Worms, with comedic assistance from Moneycat | June 30, 2018

    The Scene:  The Knoll

    Conditions: 82F, got warmer as it went. Ahhhh….the “cool of the morning” in BR.

    Welcome: 9 men posted.

    Disclaimer:

    “I am not a professional trainer….well, you guys know the rest.”

    (Sorry about the pics guys.  Even if I flip the image upside down on my computer before uploading the photos they still come out upside down on the Backblast posts.  Just so everyone knows, we were not doing head stands to take our photo.  That came later.)

    Warm-a-Rama:

    The local MADD group had a festive event going on at the park this morning, not to be confused with DAMM, Drunks Against Mad Mothers. They were taking over OUR parking places, so we moved over a little down the parking lot.

    Had some new exercises this morning requiring new coordination. Some of us neared falling down on some of these.

    Capri lap Squirm.  Not a “run” but can still call it a “mosey”.  (A squirm is a fast walk  To be “walking” you have to have one foot on the ground at all times.  “Running involves a moment in time where no foot is touching the ground. Its about 4-9/13  microseconds, I believe.)

     

    Goofball – A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Call it goofball b/c you look exactly like one when doing this.

    Annie – This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

    Sky Reaching – Long reaching upwards with your fingertips high.  Can be as strenuous as you want to make it.  You can be lazy and just point up like you want to ask a question, or you can stretch about 64 muscles till they hurt if you like.  If someone was asking a question I ignored them. Sorry. No questions can be asked once the counting begins.

    Sun God’s – This exercise is the rotating of shoulders through act of moving outstretched arms (with purpose and intensity) forward or backward in circular motion – Options for little Sun Gods and/or Big Sun Gods for desired effect.

    Batwings – Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.

    Fabreze – Certainly not the first production run of “Fabreeze” air “freshener”.   How do you make air “fresher” by contaminating it with “pretty” smells?   My sinuses rebelled with that stuff and I told my wife to throw it out and never buy it again. On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″.  Do 10 Air Presses.  (Thanks to Sparknut, visiting from Raleigh, pointing out that this is an arm press in the air, not a leg press.)  Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…). Didn’t quite do the numbers as planned because the Worms was tuckering out.

    Goose Step – Marched 65 paces just like the Nazis though we don’t hold to the fascist model otherwise.  A real leg muscle stretcher.

    Finkle Swing – Named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.

    Happy Jacks – Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.  Cool activity twist on some familiar exercises.

     

    Mozy to the sundial for da thang……..

    Dem Thang

    Freak Nasties – One stand, straddle other’s head.  Man on ground feet up high grasps the standing man’s ankles for support.   The stander throws the other man’s feet straight away 2 times.  To left 2 times, to right 2  times then over again.  SWAP positions.  That was the plan but I think most of us just did the throw straight away routine.  16 reps

    Hillbillies – Similar to Imperial Walkers but knee comes up to elbow on same side of body as side that knee is raised. About 16 reps

    Happy Feet – Arms out to sides.  Feet do rapid running in place but spread shoulder width apart.  Commonly a football exercise.  20 reps.

    Stormtrooper: Another similar to Imperial Walker but with a twist. Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. Sound effects optional.  16 reps

    Ring of fire with a twist: A spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order to “SPRAWL” then back to the squat walk. We went in CW and then CCW directions.  The Q would instruct everyone to “sprawl” after a varying number of steps.  (“Sprawl:  body straight like in a plank. Arms straight.  Bow your middle body down deeply towards the ground while attempting to face upwards as high as possible.  This is an exercise used by wrestlers and other marshal arts as a beginning to other actions.  I’m not talking about the scripted, choreographed entertainment some of you watch with the wild outfits and raging threats to their opponents, then the girls with the signs. What do those signs say?)

     

    Sometime during the exercises at the sundial Moneycat took a catnap in the shadow of the sundial brick. The Cat looked a bit woozy in the sun. It was probably the heat. We all heard him loudly purring on the other side of the wall. The cool of the dew must have caused him to fall asleep very fast. But his catnap didn’t last long as he quickly woke up to go play with rocks. He must have heard ball…….

     

    Mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock with 2 hands, up the hill, as far as you can, pick it up and chest pass over and over until we make it to the plateau of the hill. About 6-10 throws, depending on how well you chose your rock and how far are your throws.  Choosing the pea gravel ain’t fair.

    -chest pass up the hill.  Rocks don’t move uphill by themselves, despite evolutional theories to the contrary.

    -Alternating right arm then left arm shotput throws, down the hill.

     

    Posed for a rock picture at the base of the hill by the creek.  We’ll call that a Rock Shot. The “older” guys might be mistaken for Rolling Stones ( minus Mick Jagger and Keith Richards. ) There was much “Satisfaction” in this exercise.

     

    Mosey to benches at the pavillion.   Did step up with right leg first, 20 reps.  Then did step up with left leg first.

    Mosey’d back to the flag for Circle of Trust and a group pic.

     

    Circle of Trust, COT

    Welcome to the new member Cyborg and thanks to Sparknut for bringing him.  Sparknut is from BR but now lives in Raleigh.  Super glad you all posted with us this morning and looking forward to seeing you all again soon!

    Ended with prayer.

     

    Five met at Starbucks for coffee, water, cool down and man-talk.  Great conversation. After a quick search on Facebook,  Moneycat realizes he went to college with Sparknut’s wife! Amazing connections.  This means 4 men missed out on the social time with the Pax:(

    Thanks to all for posting this morning and putting up with the old man’s beat down.  Did you sweat?  Its been 16 hours now and I’m still sore from this mornings beat down, but I know I’m getting stronger for it.

  • Quality over Quantity!

    This was YHC’s first Q outside the friendly confines of Uptown.  So it was appropriate that it would be the Uptowner that would be YHC’s first Q in the great, big WORLD.  You can imagine my dismay when I pulled into the parking area with no other cars around.  Would this be a party of 1?  If you Q in an empty park, did it really happen?  Hold on….who is that walking over the train tracks?  None other than Hand Grenada!   Now we have a party!  But wait there’s more!  Here comes Fracsac to join this merry band.  The three musketeers it is.  Quality over quantity PAX.  Let’s get this party started…right?

    Circle up for Warm up,

    • Windmills X 15
    • Forward Arm Circles X15
    • Reverse Arm Circles X 15
    • Imperial Walkers X20
    • Hillbillies X20

    We’re all warmed so let’s go to the rock pile and pick a small rock.  Oh wait, in my excitement of actually having PAX show up for my Q, I forgot the all important disclaimer.  So, disclaimer it is and then…

    Circle up with small rock for Thang 1:

    Block Webb –  1 merkin to 2 air presses with small rock increasing by 1 merkin and 2 air presses all the way up to 10 merkins and 20 air presses.  All OYO.  Needless to say we were feeling the burn in the shoulders by the end.

    Let’s walk over and throw the small rock over the fence to the baseball field.  Back to the rock pile to pick a large rock

    Take Large Rock walk around fence to field drop rock and walk to grab small rock from other side of field.  Lunge walk with small rock back to where we dropped big rock.

    As we only had 3 Pax, we decided to combine forces for Thang 2

    Flora 1-2-3 (aka Dora’s Nasty Sister)

    • 100 merkins – 10 merkins on large rock while others plank with foot on his large rock flapjack till complete
    • 200 LBC’s – 20 LBC’s with small rock while partners hold feet 6” off ground while holding small rock over chest flapjack till complete
    • 300 Goblet Squats – 25 goblet squats while partners hold a goblet squat in down position flapjack till complete

    Next, circle up for Bear Crawl Ring of Fire                             c

    • Bear Crawl to Q yells halt. When stopped, all PAX on 6 and lift Rock over head.  PAX does 10 chest presses in sequence until all are done.  Bear Crawl counter-clockwise, stop for chest presses, bear-crawl clockwise for chest presses.  Let’s kick it up a notch Boo Boo Bear Crawl right leg up clockwise, stop for chest presses,  Boo Boo Bear Crawl left leg up counter-clockwise.  Feeling good now!

    Walk large rock over to fence and throw over – Lunge walk halfway back then crab walk the rest of the way back to small rocks.

    Walk back to rock pile holding small rock in front of chest with arms extended.

    Circle up for arms and back work with large rock:

    • Curls X 20 IC
    • Rows with large rock X20 IC

    Stay in circle for Flutter Kicks while holding small rock above chest X15 IC

    Count-Off, Name-o-rama, Announcements, Intentions and Prayer.

    Thanks to the PAX for letting me lead!

  • One to grow on!!

    With another year in the books the YHC arrived at the Scramble on his birthday Q. To no surprise the regulars, with the exception of one Bushwacker 🤔decided to post and celebrate in the festivities. Jumped into a short warmup before we embarked on our standard Scramble route..

    Warmup

    15 IC Toe touches

    15 IC Windmills

    15 IC SSH

    Started our Mosey with Chatter of the previous nights Arkansas/Oregon State game ending in a way, which surly would have a betting man thinking how did that just happen.. Come on!! Let’s hope a routine  pop up with 2 outs to win your first Ship doesn’t come back to put the Razor in their Backs figuratively speaking.. Enough with the hate of an SEC foe, go Hogs!! Returned to the AO for 42 Merkins and two rounds of  protractor with each PAX calling out a degree of leg extensions.  Something the Q picked up in his travels to Charlotte this past weekend.. Closed with 21 IC LBCs. For those with better math skills than I equals  42 hence the one to grow on..

    Appreciate the post gentleman!!

    Count, announcements (Choppa considering a Q featuring a beefed up Murph at a post near you), COT

    Much thanks to Sprocket for the pray out into the day!!!

     

  • Wednesday With Walleye

    8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth!
    The usual disclaimer and off we go.

    Warm-up COP at the track:
    SSH x 20 IC
    IW x 20 IC
    Peter Parker x 20 IC
    Windmills x 15 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    Route 66 to the Foundry, with 10 lunge jumps at each light post

    Foundry Circuit x2
    1. 15 WWII sit-ups has the count
    2. Dips
    3. Pull ups
    4. Derkins

    Mosey to NOMA for Dora 123
    100 Merkins, 200 Squats, 300 LBC’s, while the other partner runs a lap around NOMA.

    Mosey back to the flag, with some Mary along the way
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Back to the flag at 6:15. Count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye

  • I don’t like anyone behind me when talking – its a fact

    Douille was sick!  Got the 455am text and of course – I knew I would cover it.

    I handed off my Friday Q so that Peaches and Angie’s List could have their VQ!

    So as I walked up at 529 – I gave the disclaimer and we were off.

    Ran to the field across the street for my normal COP#1 warmup – SSH, Imp Walker Squats, Mtn Climbers and LBCs.

    Blood pumping so we mosey’d to the first beach at the FLY.  Here the speedsters would PLANK walk and wait instead of just plank.

    At the beach we did some actual PLANK WALK, Shoulder Taps, and some NOLAN RYANs L and R which I changed to Pedro Martinez’s – PAX  didn’t like that – won’t do it again.

    Mosey’d to the HILL.  At Monkey Hill we did 10 burpees, cross the MTN 9 burpees, cross back 8 burpees, until the first PAX finished.

    After the the descending ladder of burpees we lineup on the Soccer Pitch for World Cup action.

    Speed races in 2s.  Across both soccer fields.

    Mosey’d to the Labyrinth.  At the Labyrinth we did flutter kicks, single leg wife pleasers R/L X 15 , hip dips R/L x 15,  and dying bugs.

    Mosey’d back to the FLAG to close out the beatdown.

    Thanks for the opportunity to lead- Douille hope you feel better.  I’d like to see more SPRINTS incorporated in our beatdowns.    Also would like to bring the Ultimate Frisbee burpee fest to Audubon Park one day.

    Thanks Roots for the help with the PAX.

     

     

  • Rarajipari at the Stomp

    El Guapo:  When Hawg sent the message on GroupMe last night that we would be playing Rarajipari at the Stomp, I knew I had to be there.  I’m running the Blue Ridge Relay in September and I’m taking every opportunity that I can to train.  I also thought it would be a good opportunity to see how Hawg’s training is going.  Truthfully, I’ve been a little concerned.  He set up a June challenge for us on MapMyRun.  They idea was to run at least 70 miles in the month of June.  86 and Swampcock are already over a hundred.  Everyone else on the team is around 50-60.  Hawg has run…..11.  Eleven miles.  that’s about a third of a mile per day.  A third of a mile per day.  He also looks a little overweight.  Well, maybe more than a little.  I’m not sure he’s training.

    Rudy:  You have met Hawg right?  What about him made you think he knows what training is?  I didn’t even know he was still doing F3.

    Da Parish:  Hawg made a burpee bet with me on the LSU – Arkansas series this year and then went double or nothing on the SEC tourney.  He owes me 66 burpees at the Mothership, and I haven’t seen him since.

    Hawg:  I got a lot of family commitments.

    Stubhub:  Now that school is out, I’m glad to be back to working out with the guys.  I’ve been back for a while, but Hawg kept making a big deal about my “kotter” today.  I just let him go on and didn’t say anything.  My kotter was a month ago.  I’m not sure the last time he posted.  When he taught my girls in high school my wife and I used to talk about how we weren’t real sure he knew what he was doing.  Seeing him operate at F3….my opinion hasn’t really changed.

    Bongo:  “We gotta get out while we’re young, ‘Cause tramps like us, baby we were born to run..”

    Triple Shift:  Hawg pulls up, at 5:30 mind you, with a couple of baseballs.  We are supposed to be playing Rarajipari.  They actually make balls for that, but he’s going to use baseballs.  What kind of Mickey Mouse operation is this?

    Stubhub:  So as soon as we take off, my calf starts acting up again.  I injured it last week.  Let’s see…what was I doing when I injured it?  Oh yeah, I was at an F3 workout.

    Hawg: So Stubhub pulls up lame right out of the gate.  I felt so bad for him.  His first day back in a year and that happens.

    Stubhub: ….

    Cornbread:  T-claps to Stubhub.  He stuck around and got some work in and met us for the COT.  A lesser man would have gone home.

    Tool:  I was excited about the team I was assigned to – Me, T-Shift, Rudy, and El Guapo.  We are all strong runners and I can get to Laborde Mountain in my sleep.  I’ve actually done it a couple of times after one of our block parties.  At least, I think that’s how I got there.

    El Guapo:  We came out of the gate with the early lead, but we start to hear heavy breathing around Diagonal Ave.  We knew JV was out of town, so it had to be Hawg.

    Tool:  Things were going well, until Diagonal Ave.  Rudy and El Guapo must have gotten spooked and they took off….fast.  As Cornbread caught up to me and Triple, I could see Rudy and El Guapo crossing Harrison.  They were heading into the Couturie Forest using the path on the right.  Ironic as it is, the path on the right is wrong, but they were too far gone to hear me.

    Da Parish: Our team entered the Couturie Forest with Tool and Triple, but Rudy and El Guapo were already in there.  Laborde Mountain is only few hundred yards or so.  Having gone to Nichols, I’m familiar with losing and this had loss written all over it.

    Cornbread:  So kicking this baseball down the street is pretty easy, but once you get into the woods it gets a lot harder.  That’s when Hawg tells me and Da Parish, “I’ll run ahead and make sure we are going the right way.  You guys take care of the ball.”  …. Thanks Hawg.

    Da Parish:  We got to the top of Laborde Mountain and there was not a Rudy or El Guapo in sight.  We won!  I knew those Basin Runs would pay off.  Have I ever mentioned that there’s a run every Thursday night at The Basin?

    Hawgcycle:  Given the ISI this month, I thought we would do some merkins while we waited for the other team to straggle in.  Knowing that Triple Shift was there, I counted the cadence very slowly, making sure everyone had time to do them in perfect form.

    Tool:  Bongo and I split up to look for Rudy and El Guapo, hoping to find them in time to still win.  When we got to the top, the other team was there.  Wait, where’s Bongo?

    Bongo:  “All by myself, Don’t want to be, all by myself…anymore.  All by myself, Don’t want to be….

    Triple Shift: So Hawg finishes the merkins and proudly exclaims “That’s 50 more toward this month’s challenge.”  If he has done the rest of his merkins the way he did those 50…. I’d say he’s done…..zero merkins this month.

    Tool:  Hey guys – we need to go get Bongo.  No man left behind

    All:  No Man left behind!

    Stubhub:  ….

    Cornbread:  Unfortunately finding your way back from Laborde Mountain is easier than finding your way there, even for Rudy.

    Hawg:  We had lost sight of El Guapo and Rudy, by the time we passed the Foundry.

    Rudy:  I lost sight of El Guapo by the time I passed the Foundry.

    El Guapo:  Okay.  I’m certain Hawg’s not training.

     

     

     

     

  • Remember Little BigHorn

    Just like Armstrong Custer yhs took charge of the Q from 86 without a clue as to what to do. So we made it up as we went with disastrous consequences.

    Headed out for real quick mosey to the bandstand where did 21 SSH followed by 10 Burpees Deconstructed
    (10 Mericans w/ 10 Squats)
    then
    21 LBCs
    10 Mericans w/ 10 Squats

    An event shorte mosey to Oak Alley Lights
    Lunge to each light then 10 Mericans w/ 10 Squats

    Got into 2 lines, should have been 3 for some “Catch Me if You Can Indian Run” to Row Bars, with last guy doing 10 mericans

    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    RINSE & REPEAT cause I had to stall and had no plan.
    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    Catch me if you can indian run, 2 lines with last guy doing 10 mericans

    back to Oak Alley where we repeated the Lunge to light then 10 Mericans w/ 10 Squats

    We then took the Shelter for RLSUP / LLSUP x 21
    10 Mericans
    RLPUP X21 reverse LLPUP X21
    10 Dips or 10 inverted Mericans

    Into the grass for a double ring of fire 10 -Mericans for a total of 20 Merican

    Call out circle of Mary, LBCs, Box Cutters, Peter Parkers, Russian Twist, Crunchy Frog, Penquin, and maybe some more it was hot! Back to circle where we were greeted by Chacquita recovering from hernia reconstruction!