F3 New Orleans

Tag: Audubon Park

  • Halloween Beatdown

    19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning.  Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day .  YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together.  So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand.   Circle up for the Monster M.A.S.H. warm-up.

    Warm-Up

    M – Mountain Climbers, IC , x 13

    A – Arm Circles, IC , 13 Fwd, 13 Rev.

    S – SSH, IC, x 31

    H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC  x 13

    Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally

    Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block

    P – Plank jacks x 31

    U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31

    M – Mountain Climbers x 31

    P – Peter Parker x 31

    K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31

    I – Imperial Walker Squats x 31

    N – Nolan Ryans x 31

    S – Squats x 31

    Thang 2 – Pumpkin Dora 1, 2, 3

    Partner up,  PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner.  Had to modify Zombie walk after lots of mumble chatter from the Zombies.  changed to overhead carry.

    100 Pumpkin Pickers – Curl block then extend straight out in front of you

    200 Pumpkin Thruster – Squat to an overhead press.

    300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)

    A Little bit of Mary

    Dying Cockroach while hold Rock IC x 13

    LBC w/ rock IC x 13

    Put our Rocks back in their hiding spot and Mosey back to the Flag.

    Still had a couple minutes left once the 6 got back to the Flag so.

    10 Merkins on your own

    Freddie Mercurys IC x 13

    Slow American Hammers  IC x 13

    Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements.  Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.

    It is always a great experience to lead this group of Men.  Thanks, as always for the opportunity to lead.

    SYITG!

     

  • 100 is the number!

    When Mulligan had to back out of Q’ing, I jumped at the chance to take the Q , especially knowing it was going to be my 100th F3 workout this year.  I arrived early and stealthily unloaded the 6 cinder blocks I have been toting around in the back of my Suburban onto the lawn behind “Touchdown Jesus”(surprise for later).    I was dreading this day, as I knew at the end of the workout, I had a burpee bet, with Willie, to pay off for our Fantasy League game, loser does the score differential in burpees, Let’s just say it wasn’t close and the number was 61 burpees!  OUCH!

    The PAX began to assemble at the front of the park and at 5:30 we were ready to go.  The Intro and disclaimer were given as well as the Announcement that this was my 100th beatdown.  I don’t think anyone could believe I actually keep track of that, but I do.  So off we went for a Mosey down to Walnut across St. Charles and back down to the nicest patch of grass Uptown, the Loyola “U” for the Warm-Up.

    Warm-Up – 100 Reps of warm- up

    SSH x20 IC

    Imperial Walkers x20 IC

    Mountain Climbers x20 IC

    Hillbillies x20 IC

    Sun Gods – 10 Fwd, 10 Rev

     

    Thang 1 -100 Rep Circuit

    Did a count-o-rama to determine we had 25 PAX divided up in to 5 groups of 5,  Five Stations setup around the lawn

    Station 1  – Dips – this was the count – 20 reps

    Station 2 – Monkey Humpers – AMRAP

    Station 3 – SURPRISE WE HAVE BLOCKS AT WPM – Curls for the Girls – AMRAP

    Station 4 – Low Slow Squats – AMRAP

    Station 5  – Plank Jacks – AMRAP

    Finished first round, that was fun, Let’s RINSE AND REPEAT!

    20 count by King Kong, and lets Mosey to the Mountain.

     

    Thang 2 – Dora 1,2,3, up the Mountain

    Run up the mountain with stops  to exercise at each turn-around.

    Partner up, Exercise are 100 Merkin, 200 Bobby Hurley’s, 300 LBC’s, combined effort

    At each turnaround:

    PAX 1  would do 10 Merkin, 20 Bobby Hurley’s and 30 LBC’s, for the count

    PAX 2 would do Shoulder taps during the Merkins, Al Gore during the Bobby Hurley’s and Flutter Kicks during the LBC’s.   Flap Jack exercises at each turnaround.

    10 Stops on the way up gets us to our required counts.

    This took longer than expected, and as the last groups arrived to the top of the mountain I realized it was already 6:11.  No time for anything else…

    Down the stairs and a quick Mosey back to the Flag.

     

    COT

    Count-o-rama, Name-o rama, NO FNG’s,  Good!   I don’t want to hear anymore Mumble chatter about my bad naming skills.   My prayers were answered as I got a reprieve till next week from the burpee bet, as Willie had to leave as soon as we were done and didn’t make it to the COT.  Now I have to dread it for another week.

    Announcements:  A group is going to Mobile to help with the new AO there on Sat  anyone is welcome to come along.   Coffeeteria at PJ’s after.

    I thanked everyone for their support and motivation they provide me every work out.  I never could have lost the weight I have, 40lbs and gotten to where I am, 100 workouts so far this year, with out all of y’all pushing me every day and holding me accountable.    Thanks again!

    Special Intentions for Rudy’s family, and an HNJ mom fighting the good fight against cancer.

    My usual , still out of breath, Prayer!  AMEN!

    Thanks, as always for the opportunity to lead!  I always enjoy it!

    SYITG!

     

     

     

  • This was not a real VQ

    A number of PAX missed their shot at the IronPax Challenge, week 4, so an impromptu AO was orchestrated by Hawgcycle and Gabrielle, among others. YHC was informed that this would count as an “official” F3 workout if he were to Q. Seeing as YHC has been obsessed over his streak and stats related to F3, he figured it would be a good way to dip his toe into the pool of Q-dom and have the workout technically count.

    Started at the Birdcage starting point for Count-Off, Name-O-Rama, Announcements, Intentions, and Prayer, as this Challenge was known to run over the allotted time. Moist arrived during the prayer. Just in time for some pain! As was mentioned elsewhere, Q-ing an IronPax Challenge is nice in that the workout is already planned.

    The Week 4 Challenge, as ordained by the PAX at F3 Greenwood, was as follows (for time):

    • Run 1 mile
    • 50 pull-ups (or pull-up regressions)
    • 4 rounds of 25 lunges (alternating legs) and 25 squats
    • 4 rounds of 25 merkins and sprint 25 yards
    • 100 thrusters with coupon
    • 50 pull-ups (or pull-up regressions)
    • Run 1 mile

    Gabrielle kindly picked up the coupons, which we unloaded as a group. Medulla mapped out what at first seemed to be a circuitous mile route which started at the golf course parking lot and ended at the pull-up bars. Hawgcycle marked out the 25 yard sprint. Everyone else helped in various capacities. It truly was a team effort. I just jumped in to imaginary Q it.

    I was the six and my time was 57 minutes and change, so I know everyone else completed the Challenge in under an hour! Well done! T-claps to Gabrielle and Triple Shift for absolutely killing it!

    Upon mentioning that this was my VQ, Gabrielle was quick to note that it didn’t count and that I needed to do a “real” one. So, this was my imaginary Q, or pre-VQ. It was a good experience, and I look forward to my real VQ!

     

     

  • What a year!

    As this appears to be the week of anniversaries, YHC decided to add his 1 yr. anniversary into the mix by Qing the Birdcage.  So with a short disclaimer we were off!

    Mosey to Kick-Ball Field for Warm Up

    • Imperial Walkers IC X20
    • Windmills IC X15
    • Parker Peters IC X20
    • Hillbillies IC X20

    Mosey to the Levee for:

    Burp Back Mountain  –  Partner Up, 1st partner goes up backward and then down 3X while other partner does burpees then switch.  Rinse and repeat until PAX complete 100 burpees combined.

    Got to call Burp Back Mountain so we can beat the oncoming train.  Most groups were done.  Nice job PAX!  Thanks Mariah for reminding us that some people have to make carpool.  Good news, all the PAX beat the train.  That could have been ugly.  Wait is that rain?  Yes it is. On to the next Thang.

    Run to Track by Running Man at Monkey Bar station for Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next running man.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each running man up to 11 merkins and 11 plank jacks.

    Now the rain is coming down HARD.  Much mumblechatter about how it never rains this early in the morning and whether the rain is good (cools PAX down) or bad (shoes feel like 5lb. weights).  For what it’s worth, in 150+ workouts this past year, YHC can only remember one other beatdown where it rained and YHC was definitely cooled down.

    Rain has stopped!  So no need for YHC to modify by moving to the coziness of the shelter.  Off to the Fountain.

    Cross Over to Fountain – Grab a Cinder Block for:

    • Curls IC X 20
    • Tri-cep Extensions IC X15
    • Rows IC X20
    • Military Presses IC X20
    • Chest Presses IC X 20
    • Elf on the Shelf OYO X20
    • Nolan Ryans on Block OYO 10 each side

    Time is almost up.

    Mosey to Flag for Count-Off, Name0rama, Announcements, Intentions and Prayer.  T-Claps to Pony Boy for consistently posting with us old guys.  Good luck to you in Atlanta.  We hope to see you back in NOLA often.  Congrats to Quarterpipe who announced his M would be induced the next day.  Sure enough Quarterpipe’s 2.0 is here (Eighthpipe).  Well done sir!

    And thanks to all the PAX for making this a very life-changing year for YHC.  Never could have imagined how YHC would be changed both physically and spiritually by joining a “workout group”.  As the PAX knows, F3 is so much more.  It’s a group of #HIM.  Here’s to continuing to grow F3 in Greater New Orleans!

  • Iron PAX Challenge #3 – Uptown

    After much Mumblechatter as to what we would do at the Birdcage and who would Q it.  It was decided that we would do the Iron Pax Challenge and YHC would Q it.  What more could a Q ask for, than to have the entire beatdown laid out already for him.  I arrived early and met up with King Kong and we layed out the cones in Oak Alley 10 yards apart and moseyed back to meet the PAX at the flag.  A huge PAX of 30 had gathered and was ready to work.  Roots had volunteered to lead a more regular Birdcage routine should anyone opt out of taking the Iron Pax Challenge.  With that announcemnet and Disclaimer given we took off for a quick Mosey to the Fountain at the end of Oak Alley, the new home and hiding spot for the Uptown’s cinder block stash.  3 Pax opted to join Roots and they moseyed off to do their Thang.

    Each PAX collected their Cinder Block and circled up for a quick demo of the 4 exercise included in the challenge, and a quick explanation of how we would do the challenge by YHC.

    The Challenge:

    30 Minutes straight, No Rest, AMRAP

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    11 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    10 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    9 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    8 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    7 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    …. you get the idea…

    Count up total reps of all exercises for total to be submitted.

    By the time we were done, recovered, put back the blocks and moseyed back we had reached 6:15 and called the workout.  Roots and his  crew moseyed up soon after.

    COT, Count0ff, Nameorama  1 FNG – From Philladelphia, worked on submarines –  Cheese Steak + Submarines = Tube Steak …Welcome!!

    IronHorse asked if we could add something to the COT that they do in Florida.  He brought his Flag from Florida and planted it next to ours, and as they do in his home PAX, we Pledged the Flag.  A great gesture that I loved and hope we incorporate into our COT’s.  Thanks for sharing that Ironhorse!!

    Prayers for Rudy’s Sister, Rev-Sox’s Dad and other intentions.  Thanks again for the opportunity to lead!  It was another great beatdown with great turn out, by great men.

    SYITG!!

    RESULTS

    Average Rep count for the 21 PAX that reported rep counts was 419!  With 8801 reps total!!  NICE WORK BOYS!!

    Ironhorse, FL 621
    Jingle Vader 526
    Seaman 492
    Gabrielle 468
    Hawgcycle 464
    El Wire 457
    Peppa 443
    King Kong 413
    Quarterpipe 409
    Rev Sox 404
    Peptoe 384
    Saban 384
    Sinner Bloq 384
    ILoveYouMan 382
    Candyland 380
    Coast Rat 375
    Angies List 375
    Medulla Oblongata 375
    Bartman 375
    Tubesteak 365
    Reluctant Yankee 325
    G-Spot ?
    Col. Mustard ?
    Pony Boy ?

     

     

  • Give me a ‘B’

    I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas.  There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the eminent meteor shower I knew the Pax may be distracted and I didn’t want to put too much excitement into one beatdown.

    Warm up:

    • SSH X 20
    • Smurf Jack X 20
    • Plank Jack X 20
    • Star Gazers (Penguins) X 30 (No meteors seen ☹️)

    Mosey to row bars for 4 stations:

    • Burpees X 10 as the count
    • Rows
    • Squats
    • Lunges

    Black Snake from the row bars to the fountain.  White Snake may be trademarked or perhaps it’s a shorter version of the Black Snake?  We went full size.  It’s a Indian Run though the runner weaves through the line.  It took some coordination and a slower speed to maintain the proper spacing.  Perhaps a nice addition to the line running options.

    Benches at the fountain:

    • RLSU X 20
    • Dips X 20
    • LLSU X 20
    • Derkins X 10, Shoulder Taps X 10, Derkins X 10

    Progressive Burpee Run 1-5 increasing at each jogging man icon.  Thinking of social activism would it be a bad idea if those jogging men were to be adorned with an F3 sticker?  Hmm.

    Mary on the golf course.  Was to be our next star gazing opportunity but it was too dark, El Wire sharted, and there was a bird loudly dying in a tree so the mood just wasn’t right.

    • LBC X 20
    • Dying cockroach X 20
    • Breakdance Merkin X 5: In summary on the up motion you bring the right arm off the ground and rotate to lateral plank position and kick the left leg forward.  In the down motion rotate back to neutral position and go chest to ground.  Repeat this time with left arm and right leg. This is a slow 4 count (down, up, down, up).  This one may not stick but should be tried again before shelving.

    Two Column Indian Run to pull-up bars for 4 stations:

    • Burpees X 5 for the ciunr
    • Pull ups
    • Al Gore
    • Werkins

    Free Run back to the flag.  1 minute of plank work to run out the clock.

    Count off to 16, Name-o-Rama.  Announcement about upcoming Saints Run for those not invited to be on the BRR team but like to run anyway.  There will be a selfie opportunity with the new male Saintsation. Speaking of trying new things and men that dance, Colonel Mustard announced his try out for the 610 stompers and his appreciation of the well wishes from the Pax.  On the serious side I offered thanks to God for the courage to try new things.  Thanks for the opportunity to lead.

     

  • Dirty MacDulla Mountain

    Full of nerves for my VQ, I woke up before my alarm even went off and decided to head out for the park.  I was the first one there beside one unfamiliar face in a F3 shirt wandering around the park entrance.  I quickly learned he was Snowflake from F3 Greensboro, NC and was looking for the AO.  FYI they have 30 workouts per week in Greensboro.  The PAX started to role in and we quickly determined we had 3 FNG’s today, one EH’d by Triple-Shift and the other by YHC, and a third had a shady story that he had been to F3 on the Northsore one time before, a long time ago, but did not remember his F3 name…Sure!  Disclaimer was given and we were off.

    Mosey towards Walnut St. Circle up at corner of park for quick warm up.

    SSH x20, Arm Circ. Fwd/Bwd x20 each, Hillbillies x20

    Short Mosey to the Neutral Ground, as we call it Uptown.

    THANG 1:  F3 NOLA Uptown Shameless Self Promotion – Medulla Style

    On St. Charles Neutral Ground – Run down neutral ground with B.L.I.M.P.S. workout at each intersection – Medulla Style – Being that YHC is usually the SIX of this speedy, run loving PAX, this would come to be the theme of this workout.  Count was modified: 6-Burpees, 12-Lunges, 18-Imperial Walkers 24-Merkins, 30-Plank Jacks, 36-Squats

    20 Count by Da Parish

    Mosey to the Wolf Pack Mountain

    THANG 2: Dirty MacDulla Mountain – SIX Levels of Beat Down

    Had PAX line up in 2 lines – NOT a chance in hell we Indian Run Up!

    Bear Crawl Indian Run – last guy does 6 Merkins before running to front,  Up to level 2

    2nd level – 12 Merkins IC, 12 Squats, 12 Rower Situps –  Basketball slide up to level 3

    3rd level –  12 King Kongs, 12  Bobby Hurleys, 12 Rower Situps  – Karaoka(sp??) up to level 4

    4th level – 12 R Hand Staggered Merkins, 12 Low-Slow squats, 12 Rower Situps – Backwards run to level 5

    5th level – 12 LHand Staggered Merkins, 12 Low-Slow Jump Squats, 12 Rower Situps – Prisoner run to level 6

    6th level – 12 Floyd Mayweathers, 12 Lunges, 12 Rower Situps  – Run to top

    Top Of the Mountain – 12 Merkins, 12 Squats, 12 Rower Situps

    Willie  – 20 count  —  Enjoy the View Boys!

    THANG 3: A Little Mary at the Top of the Mountain & Bench Work

    Dying Roach, x 15 Real Freddie Mercury x 15

    Mosey down stairs to benches.

    Dips x 15 , incline Merkin x 15, Dips x 15

    Mosey to flag

    Count-O-rama  23 PAX, Name-O-Rama- 3FNG’s

    Announcements, a few Special Intentions and Closed with a still out of breath Prayer.

    NMM

    Almost 6 months to the day was my first F3 workout.  I was pretty close to the heaviest I had ever been in my life, had just been to a shitty “healthy patient” doctor visit where I was told I was fat, and my BP was really high.   I knew I had to do something to change this downward trend.   My first workout was a WPM, that followed a HNJ Men’s Club Board meeting the night before, where Angies List put on the hard EH.   Earily similar for my VQ, another WPM following a HNJ Men’s Club Board meeting.  Huge difference, about 30 lbs lighter, much healthier, BP is back to normal, and I wasn’t already winded after the 20 SSH in warm-up.  I can’t thank all you guys enough for motivating me everyday to get out there and grind it out in the gloom.   I know I could not have done this on my own.  I still modify but I’m not ALWAYS the SIX anymore!

    Welcome back Three-Way (Kotter)  Glad to have you back after a month away this summer.  Hope to see you out there more often.

    Glad to have have Snowflake from F3 Greensboro, NC join us today.  Come back anytime!

    Angies List – Posted his F3 workout from the beach in Cozumel…I hope you didn’t re-injure your Labia!

    Welcome to our 3 FNG’s

    Dean Wormer – He is the Dean of Students at Holy Name – Dean’s name from Animal House

    Amnesia – PAX who couldn’t remember his Northshore name – Northshore – help us figure out who this guy is.  All I can remember is he was like 28 and had big sideburns.

    Flying J – He was wearing a Bucky’s Truck Stop shirt.

    Some munblechatter that these were probably not the greatest names, but when pressed to make final decisions YHC’s brain was still a bit oxygen deprived and just wanted to finish this up.

    Thank you all again for the opportunity to lead, it was awesome!

    SYITG!

  • And for the Beatdown, I’ll start with Shoulders and then for my entrée shoulders with a side of shoulders and for dessert…Shoulders!!!!

    Oh yes, now we are in the dog days of summer.  So not only did we have 80 degree temperature greeting us at 5:30 but let’s add 100% humidity as it rained the day before.  Fun times and time for some upper-body work.  As El Wire duly noted towards the end of our beatdown.  Every exercise except one included shoulders.  Yes El Wire they did, they surely did.  Onward to the Thang!

    Mosey to a open space by Magazine St. for Warmup:

    • Arm Circles Forward X15
    • Arm Circles Reverse X15
    • IW X20
    • Windmills X 15

    Mosey to Soccer Field for Bear Crawl Ring of Fire

    • Bearcrawl Counter-Clockwise all till Q yells halt
      • 10 merkins
    • Bearcrawl Clockwise
      • 10 diamond merks

    Let’s increase the difficulty!

    • Boo Boo Bearcrawl Counterclockwise Right Leg Up
      • 10 staggered right
    • Boo Boo Bearcrawl Clockwise Left Leg Up
      • 10 staggered left

    Mosey to street leading to statue for:

    Indian Crab Crawl to Statue – Line up in four lines of four or five PAX.  Last PAX crabwalks to front of column while other PAX does LBC’s and so on.  This exercise took a little bit longer than expected so we stopped about halfway and…

    Moseyed to the statue for:

    Dora 123 – Partner Up

    • 100 burpees
    • 200 derkins
    • 300 squats

    Ran out of time, so called it with most PAX somewhere in their Squat count.

    Moseyed to flag with one minute to spare, so, 10 Nolan Ryans each side OYO!

    Count off, Name-o-rama (one FNG, Betty Crocker as he likes to bake), announcements, intentions and prayer.

    Thank you for letting me lead!

  • Día de la cucaracha muerta

    Light crowd on a steamy Monday but the 12 PAX were up for the challenge.

    After the obligatory loop  around club parking lot, we headed for the water but an intense ladies kegel exercise class was occupying the space. No worries, a quick jump over the bandstand for the first COP:

    SSH x20, MC x20, HB x20, PP x20, Smurf Jacks x 20, PP (the other one) x20

    Line up at the lights for a intertwined bear crawl/lunge walk stopping to knock off 5 crossfit-merkin jump squat burpees at each light.

    After that fun, an Indian run to the crossbar next to the zoo.

    Four groups rotating: Eblow MC, Merkins, Elbow PP and crossfit-merkin burpee pull-ups for the count of seven.

    Back in Indian run formation hoping to spot the movie star du jour at the zoo. No luck so we trudged on to the pavilion.

    RLSU x25, Dips x20, LLSU x25, Derkins x10

    Mosey to lights for another COP lighting round of Mary: Dying Cockroach x10 > quick change > Flutter Kick x10 > DC x10 > Hello Ds x10 x DC x10 > High Dolly x10 > DC x10 > RT X10 >DC x10

    Lastly enough time for another intertwined bear crawl/lunge walk with 5 merkins at each light

    Back to flag for a count-0-rama & prayer.

    Good start to the week…Thanks

     

     

     

     

  • Core Crunch

    My first Q in a while was core-focused.  I rolled in hot and was the last one to join the PAX.  We kicked things off with some warm-ups in place:

    -20 x SSH

    -20 x plank jacks

    -20 x mountain climbers

    Then we moseyed over to fairway near the pull up bars.  The sprinklers were on, but it didn’t seem like they’d hit us where we circled up…but then they did.  Whoops.  We did a J-Lo Ring of Fire, with exercises up to 5 while the rest of the PAX planked.

    We then Indian Ran to the benches at the front of the park.  We did a Dora 1-2-3 with 100 LBCs, 200 Nolan Ryans and 300 LBTs.  Time was running out though, so we modified our last exercised and headed on.

    We ran 1 x running man jog, 2 x running man sprint to a green spot near the row bars next.  We circled up and did some more core exercises:

    -20 x Hello Dollys

    -20 x Rosalitas

    -20 x Dying Cockroach

    -20 x J-Lo

    Then back to the flag to count/name off.  Good to get back in the swing of things, Q-wise.