Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana. He served in the Marine Corps for six years. Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan. He was the leader of a combat engineering platoon and was building an outpost to protect …
Disclaimer given, mosey to rock pile for warmup:
-Mountain Climber X10
-Peter Parker X15
-Parker Peter X15
-Grass Grabber X10
-Arm Circles X10 front X10 back
-Side Straddle Hop X10
-burpees X3 oyo
Grab a rock and head to Fball Field:
-4 groups X1 rotation
-group 1 is timer: 1 lap around track
-group 2 overhead press
-group 3 curls
-group 4 squats
Mosey to playground, stay in same group, one rotation:
-group 1 box jumps
-group 2 underdogs
-group 3 incline merkins
-group 4 rocky balboa
Mosey to baseball field:
-11’s but 6’s instead:
-rows and burpees oyo
Pair up for some Dora 1,2?
-100 bench press, 200 LBC’s
Mosey back to role pile for mary:
-dying cockroach X15
-penguins X15
-J-lo’s X15
Return to flag, count-off, name-o-rama, announcements, intentions, prayer.
Thank you gentlemen for your participation and allowing me to lead!
For those who expected Spartacus, they were disappointed……at first. After the DISCLAIMER, let’s mosey and take a left out the gage. In life you have to expect the unexpected. We circled up in a parking lot by the backside outdoor gym. -SSH X 30 IC -IW X 30 IC -Mt …
Called to fill in for Darkwing Duck (YHC continues to anxiously awaits his VQ when F3NOLA will truly get dangerous for the first time), YHC set out to lead a traditional slow-paced no running workout for the Pax at the Uptowner. Disclaimer was given and we were off. Warm-Up SSH …
YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to …
Warm Up Started with lunges… knee low to ground and hands stretching up over head, gentle backwards run and cossacks The Thang Run out of parking lot and go right to running path Stop at .2 mile mark(across from Shelter #5) for another stretch… hands to ground, feet flat, walk …
YHC has been on the sidelines with a shoulder injury for the last couple of months, so he had plenty of time to plan for this particular workout at his beloved Popeyes. So as 10 men arrived in the sweaty, gloom it was time to roll at 5:30am. sharp. Wait….an …
YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone …
YHC has longed dreamed of making it around the entire Lafreniere Park walking track in one workout. Two Yutes, Boo Boo, and Darkwing Duck emerged form the gloom to assist in my attempt to make it around the park. 5:30 Disclaimer and mosey to the beginning of the walking track. …
Happy Birthday to me, Happy Birthday to Me, Happy Birthday to Da Parish, Happy Birthday to me. YHC is not sure who started this tradition of Qing a PAX special day, but the gloom was not the first thing I wanted to greet on the first day of my 37th …
