Or, Winter finally came to the lakefront and, hovering just above a crisp 30º, the six PAX responded with ease. It turned out to be a perfect morning even without a pair of gloves, and YHC’s sophomore effort at Q was slightly more successful than the first, with at least two members grumbling in the first half hour.
YHC missed the mile and a half warm up run, so the shovel flag warms ups were a quick 20 SSHs, 20 Imperial Walkers, 20 alternating shoulder taps, and 10 slow merkins all IC.
The Thang:
Mosey to RIPS for 8 minutes of AMRAP in honor of Blackbird, who we all hope will be returning soon: 20x forward-facing Rocky Balboas, up and over the stairs, 20x lateral Rocky Balboas, up and over, etc. until time ran out.
Mosey to the seawall for a set of 11’s: 10x Freak Nasties, jog to street for 1x Frog Jump forward and backward, jog back, all the way down to 1x FN and 10x Frog Jumps.
Then over to the gazebo where 5 PAX held a downward plank while one ran the perimeter and returned to tag the next guy in. This turned out to be so popular we reversed directions for another round.
Back to the seawall for some Bulgarian split squats: 10x left leg, 10x right, lunge walk halfway to the street, jog to the street and back to halfway point, then lunge walk the rest of the way back to the seawall. Rinse and repeat 3x.
After some confusion on the starting and stopping points, PAX did a set of sprints, 10x merkins, sprint, 10x parker peters, sprint, 10x peter parkers.
And finally, about half of Chewy’s famous butt routine: 15x Jane Fondas left leg, 10x quick left leg pumps, 15x JF’s right leg, 10x quick right leg pumps, 20x Dollies, flop over onto stomach for 15x scorpion kicks followed by 10 second hold of superman, 15x scorpion kicks followed by 20 seconds of superman, and time ran out.
Back to the shovel flag for count-o-rama, name-o-rams, and prayer. It should also be noted that just when we thought the lovely ladies had abandoned us for the cold, one turned up with a singing plant and some free banana nut bread to make it a perfect morning.
A toasty 40 degree morning. Great day for a workout
Amnesty was right – it had the makings of a day to separate the men (JV wearing his usual short sleeve t-shirt) from the boys (Amnesty in hat, gloves, sweatshirt, sweatpants, thermal undies, foot warmers and scarf). And don’t get me started on the regulars who stayed home curled up under their covers (looking at you, Hawg). Uptowners? Nowhere to be seen. Typical.
Shivering disclaimer issued, then off to the lawn.
COP 1: Try to stay warm with SSH x25, IW x25, then Plank up for Peter Parker, Mountain Climber, Parker Peter and Shoulder Taps each x25. PAX was first stunned as Bubba mysteriously and silently turned and fled the circle, leaving YHC to wonder how he had offended. But lo-and-behold, 1 Bubba left the circle, 1 Bubba + 1 Awesome returned to the circle. Bogey attempted the same trick to create a PAX out of thin air, but failed as he returned to the circle alone.
COP 2: Mosey to the track. Partner-up for a double count round of BLIMPS. Parter 1 runs one direction, Partner 2 the other. Whereever you meet your partner on the track, do the next exercise. Then run again. Burpees x10, Lunges x20, IW x30, Murican x40, Plank Jack x50, Squats x60. Nothing like the inspiring sight of Mr. Awesome’s usual giant grin as he laps the PAX.
COP 3: Looks, Bears! Partner up at the end of the infield. Partner 1 start bear crawling. Partner 2 does 5 burpees then chases down the bear. Switch roles and continue to the end of the field (120 yards or so). That was so much fun, lets do it again to get back to the starting line. Are we having fun yet? No? Ok, lets repeat – this time with 10x Muricans and Crab Walks. That was fun, right gang?
COP 4: Mosey to the Baby Foundry. PAX partnered up at 5 stations: Pull Ups, Box Jumps, Dips, Hanging Knee Raises and Burpees (x10 – the timer). Go. Complete 2 full rotations, despite Amnesty’s best attempts to convince YHC that it was now 730 and time to go home.
COP 5: Mosey to the Tool Wall. Grab a spot on the ledge – Calf Raise x20 (YHC struggled with the unusual “1 2 3” cadence…..) Hop off for Monkey Humper x20. Repeat. Repeat again. Much grumbling was heard. Mostly from JV who apparently was disappointed that we stopped at 20 on the Monkey Humpers.
Mosey back to the flag. “Mosey” feels like a strong word for that, more like a “Struggle to move the limbs attached to my lower body that no longer respond to messaging from my brain”. Monkey Humpers prior to a mosey – interest concept, YHC may continue to explore that in future Qs.
COT: Countoff and Name-o-rama. Gather for our circle. YHC asked for blessings on this group of men that continue to inspire him, for blessings on those homeless and hungry in our community, especially in the face of the cold weather, and for blessings on those facing isolation and loneliness through the holidays.
Moleskin: This week, YHC was in Oklahoma City for a work trip. Several different thoughts that I’d like to share:
I try to do workouts on my own. I fail. I may force myself out of bed in the hotel, or I may sleep. When I hit the gym, I may push myself for one more set of reps, but most likely I will not. This group of men that I work out with constantly challenges me to push further than I thought I could. I feel like I am a better man as a result of knowing you, and I know I am in better shape. Thank you.
Our company spent Thursday working volunteer shifts at a food bank in Oklahoma City, making lunches for school kids. This food bank distributes 18,000 backpacks of healthy food and snacks each and every Friday for kids who otherwise do not have enough to eat on the weekend. Stop and think about that – 18,000 of our precious children in this one city do not have enough food to eat – each and every weekend. YHC knows these numbers, has heard them countless times before, has volunteered at food banks on occasion before. But something about this visit felt different. Please remember the needy, the hungry. They are all around us, whether we recognize it or not.
We take the cold weather as an inspiring challenge – completing a workout is a small feather in my cap, and YHC enjoys the chance to mock those of us wearing multiple layers of protective gear. But today as you drive through the city and see the homeless person with his cardboard sign sitting at the intersection – remember that he or she is living in this weather. This is not a challenge to conquer, but an unavoidable fact of life. I take for granted so much in life – the knowledge that as I left City Park this am, I’d get to warm up when I walked in the door at home to type this. Please find whatever ways you can (donations, volunteering, prayers) to help those with so much less.
Thank you all again for the chance to lead. I hope in some small way I’m able to inspire any one of you in ways as you have all inspired me.
While the Wolfpack boyz were worried whether they could lift their arms for some good huggin’ to keep anyone from crying or whether they could stay in a stairwell so that their skinny legs wouldn’t shiver, YHC and his PAX were into some Serious DownPainMent in the real outdoors under the stars and in the North Dakota-worthy wind.
After the Disclaimer, the THANG.
First, a quick (as in quick, not some uptown hug-and-kisses tempo) warm-up (with a false start when YHC said “ready, in cadence, exercise” without first announcing the exercise):
SSHs 30xIC
Hillbilly squats (a first, at least for QHC) 30xIC
Don Quixotes 20xIC
Sudden change of 5 burpees
To the rock pile to pick up some medium-sized boulders for a fast-paced COP:
High curls (horizontal to forehead, no going below shoulders) 20xIC
Shoulder presses 20xIC
Full curls for the gurls 20xIC
static arm extension 40 seconds
Elf on the right shelf (lift from left foot to right extension) 20xIC
Elf on the left shelf (lift from right foot to left extension) 20xIC
Flutter kicks with boulder six inches over sternum 20xIC
Hello dolly with boulder six inches over sternum 20xIC
Putins 20xIC
People’s Chair 1:30
People’s Chair with Shoulder Press 20xIC
People’s Chair with Curls for the Gurls 20xIC
People’s Chair with static arm extension 40 seconds
Shake out to rinse and repeat, except 16xIC.
Pair up for Pogo WWIIs (pass rock from overhead to partner and back, etc.): 30 and then another 30.
Wrap up with 10 burpees–which at least for YHC were a gazillion times harder than the first 5: he had no more thighs or shoulders. YHC’s arms and thighs were now, officially, spaghetti.
Close with Namorama, few announcements (because Amnesty either fartsacked or was busy hugging the uptown boyz) and then a short Shoutout to let your example, even more than your words, be an eloquent lesson to the world.
5 Pax gathered around 2 flags blowing in the wind.
YHC had a general idea of a beatdown in mind but decided to just wing the details.
DISCLAIMER
THE THANG:
Mosey around the fountain for:
COP #1- WARM UP
Hamstring Stretch
SSH X 20
Hillbillies X 20
Windmills X 20
Peter Parkers X 20
J. LO’s X 20
Arm Circles X 10 each arm
Low Slow Squats X 10
Suicides in front of the fountain, each bench as a marker
Mosey to the levee for the start of our journey:
Start on top of levee and run west, going down for each exercise.
-50 X Squats OYO
-20 X Pull Ups OYO
-121 Merkin Circle Ladder
-30 X Russian Twist, 30 X LBC
-Bear Crawl across Canal
-2 X Quadraphilia
-Bench work- 20 X LLSU
20 X Dips
20 X RLSU
20 X Low Slow Dips
20 x Derkins
*Turn Around
-20 X Calf Raises
-Crab Walk across Canal
-30 X Flutter Kicks, 20 X Dying Cockroach
-30 X Merkins
-10 X Pull Ups OYO
-10 X Burpees OYO
It was super cold for NOLA this morning. All you North Carolinians would laugh at low 40’s but it’s a wet, bone chilling kind of cold with a whipping wind. YHC brought along a piece of firewood to keep everyone warm though. It was pretty awkward to lug around the AO.
Warm-Up
The PAX set off around the street car tracks and over to Touchdown Jesus:
COP IC: SSH x 30, Imperial Walkers x 20, Seal Jacks x 30, Hillbillies x 20
The Thang
Mosey to Wolfpack Hill. Run up the ramps backwards and down the straight away forward up to the fourth floor. Time for some Squat-n-Pickles:
PAX line up single file against the wall in Prayer Squat position
Man on the end runs down and back up the stairs while rest of PAX does 5 shoulder presses with the fire log to stay warm
When man returns, next man runs stairs while the rest of PAX proceeds with Pickle Pounding
Continue flapjacking Squats to Pickles until every PAX member has run stairs twice
This was probably the first time any man has simultaneously pounded their pickle while squeezing a log…
Mosey back down the hill and over to Wolfpack Stairs for Bear Crawlin around in escalator formation:
5 Burpees
10 Derikans
15 Peter Parkers
Bear Crawl to start
Rinse and repeat with Parker Peters on 15 count
Mosey across St. Charles and over to the swing set for a quick Mary circuit. Everyone paired off into 4 stations.
Feet in swings for Hip Slaps (10 is the count)
LBCs
V-Ups
Russian Twists
Mosey back to the flag
Name-O-Rama: 8 men decided to warm up in the cold this AM. It wasn’t a bad showing considering the F3 Levee Christmas Party took place approximately 10 hours prior.
Shout Out: Today’s intention is around self-confidence and choosing your attitude. YHC experienced a tough project evaluation last week and felt down in confidence. Upon further reflection and contemplation, failure is only a perception of oneself. If you view failure as an opportunity, you choose to have an optimistic attitude in becoming better. Without failure there is no success. Attitude is a choice. Staying positive is a choice. As our lives progress, nothing ever gets easier, but our attitude dictates our emotions. Prayer requests go out to Seaman’s friend who recently had a stroke. We ask our Sky Q to be with his family and inspire them to keep a positive attitude. Be optimistic in times of hardship. Have the confidence and perseverance to keep pressing forward.
We gathered with Marlin….3 layers strong, expecting the worse.
Mosey to the rock pile…
Side Straddle Hops x 20
Arm Circles -15 forward/15 back
Peter Parkers x 20
Windmills x 20
Imperial Walkers x 20
To the football field we go, rocks in tow….
Every 20 yards alternating 10 burpees & 10 LBC’s. There and back.
Now this time alternating 10 squats & 10 shoulder presses, with rock.
Time for a picnic…
Dips x 20
Right Leg Step Ups x 20
Dips x 20
Left Leg Step Ups x 20
Circle in tight and pass the rocks, placing it at the foot of the neighbor on your left…starting with two rocks and adding two more. Now shift gears and go the other way. 5 minutes.
Mosey back to the rock pile…
American Hammer x 20
Flutter Kicks x 20, slowing down the cooooouuuunt dramatically.
Hello Dolly x 20, slowing down the coooouuuunt dramatically.
Five of F3 Nola’s finest met at the SF eager to improve. This was Puddles kotter after posting last year. He was asking for his buddy, Rudy. We explained he was out of town and would join us again soon. We stepped off for a nice easy four mile run. There was conversation and F2 for the whole run. On the way to and from the 2 mile turn around, Bienville St., Puddles hit every puddle along the way. It was a lovely morning for a run…with Puddles… After arriving at the SF, we “Sealed the Deal” with the traditional 10 burpees.
Countoff, namerama, announcements, shoutouts, prayer and we’re out….
The shovel flag is now a regular fixture at the Covington Trailhead on Wednesday mornings. City employees have embraced the PAX. One glance at Tank-Up counting out his Merkins have them convinced that we are some sort of retired SEAL collective.
So the PAX got down to business this morning with a dynamic warmup under the Gipper’s gaze. Multiple drills down a 20 yard lane…heel to toe walk, forward backward and lateral skips, lateral bounces, figure 4s, lunges with a twist, Frankenstein kicks, caricoa, hamstring sweeps, and a few more that YHC remembers from his soccer days but cannot remember as he writes this post…followed by 6 strides/sprints down the lane at increasing intensities.
Mosey to the Justice Center, spread out along the breezeway curb, and hit two minutes of toe touch bounces off the curb. YHC suggested that he would call out either #1 or #2 randomly at which point the PAX would execute vertical toe touch bounces (#1) or lateral toe touch bounces (#2), working hard to stay off the ground and in the air for as much of the two minutes as possible. YHC was thinking of making this a longer exercise but is glad he reigned himself in at the last minute. Two minutes was plenty as the PAX got after it and made every second count.
Well earned recovery walk to the top of the Justice Center Parking Deck where the Sky Q fortuitously placed a few sandbags. Mumble chatter from the PAX accusing YHC of pre-positioning supplies. YHC has to admit he would have done exactly that if he had thought of it. To give himself some time to figure out what to do with the sandbags, YHC set the PAX to running Xs on the parking deck. Sprint diagonally across the deck maybe 40 years to the opposite corner, mosey the length of the deck to the adjacent corner, sprint diagonally to the opposite corner, mosey the length of the deck to the adjacent corner…hitting as many reps as possible through and around the big square for 5 minutes.
Back to the sandbags. With 5 PAX and 3 sandbags, YHC challenged the PAX to move the sandbags from one side of the parking deck to the other. However, the PAX had to follow two rules: (1) the sandbags could not touch the ground and (2) no PAX could walk or run holding a bag. It took a minute but only a minute before the PAX worked out a system to get the bags moving, passing them down the line and sprinting to the head of the line like an Indian Run with multiple sandbag exchanges. Fun exercise, and the PAX will see it again if they ever ask YHC to Q in the future.
Mosey back to the Trailhead for a Merkin wave 50x IC.
Count-o-rama, name-o-rama, and Tank-up prayed us out.
5 pax showed up this morning for a dreary work out in the gloom. Not a bad turnout considering 2 regulars (Sea Bass and Burgundy) decided to fartsack.
The shovel flag is still being held hostage by Nacho, who has been in the fartsack since early October.
The Thang:
-warm up lap around the parking lot, stop to pick up 2 stragglers, and mosey to livingston playground:
~Plank walk x 50 feet
~Swingset sets: legs on swing for Pike ups x 10 IC; TRX rollouts x 10 IC; lat pulls x 10 IC
mosey to monkey bars:
superset: 5 pull ups/20 squats, 4 pull ups/20 squats, 3 pull ups/20 squats… you get the idea.
Knee to chest, hanging from bar x 10 IC…killer.
Fartlek run from play ground back to weird bus stop thing by the trailhead.
Circle up: scorpion kicks x 10 IC, Supermans x 5 with 20″ hold
back to the benches: glute bridges x 15 IC, split squats x 10 IC, box jumps x 10, split squats x 1O IC, box jumps x 10
Circle back up: glute bridges x 10 IC, Single leg glute bridges x 10 IC each leg, Sidelying jane fondas x 15 IC with John Kerrys x 10 IC B sides
Reverse Lunge x 20 yds, forward stop motion lunges x 20 yds
Toe touch stretch x 5, monkey humper stretch x 5
Mosey back to invisible flag,
COT: Nameorama and Prayer.
Well done gents.
T-claps to Paison for his second showing and bringing a pal, Chris, who shall remain FNG until he completes a workout and is named. (he left 5 minutes early to get to work on time)
8 Pax posted including one FNG for a workout at the freshly saturated Lakefront.
Because we forgot to pick a Q last time, and because YHC is too unorganized to formulate a proper Q schedule, we decided to go round robin style. Which turned out to be not too bad, mostly because someone was loitering outside of RIPS and Turbo tax was unable to kill us with his 13 minutes of anaerobic torture!
Warm-up (Chewy):
-plank walk 20 yds, lunge walk 20 yds, crabwalk 20 yds
-Circle-up: SSH x 20 IC, Merkins x 10 IC, Mt climbers x 20 IC, Side planks x 30″ B,
Peter Parkers and Parker Peters x 10 IC, Burpees x 10 OYO
Next up (EiEi): Mosey to wall: Box Jumps, Irkins, and Freak Nasties x 10
Mosey back to lawn for Jack Webb 1:10 ratio (ridiculoso) to a 5 count
Next up (Turbo): as mentioned before Rips was unavaible so he found another way to leave the pax hobbling with 6 minutes of sprints, tree huggers and squats
Up Next (Steve): Mosey back to seawall Derkins on wall with sprint to street and back with progressing reps up to 10
Mosey down to Eastern playground, for 2 rounds of catch me if you can with P1 doing burpees and then Super Star Jumps and then hustling to leap frog over P2 as he loops around.
Last but not least (Big Fish): with arm clappers, arm circles, street fighting core punch things, and PTGs (pray to God’s) all led with a cadence call that sounded straight out of full metal jacket.
the green mile back to the shovel flag: Sprint to each fire hydrant x 10 squat thrusts
COT, welcome FNG Sam (Paison) to the Pax, who YHC EH’d at the baby pool this summer.
He recently moved here from the Blue grass state, to plant a church, awesome stuff.
