F3 New Orleans

Tag: Catfish

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • 44 Minutes of Yoga and 1 Burpee

    Attendees: (9) Abacus, Belloq, Catfish, Chips, Fracsac, Gideon, Heisenberg, Hokie Pokey, Sogo (+1) Dog (DJ Diver)

    YHC wanted to plan his second Q carefully after he personally perceived his VQ at Okwata over a year ago a failure. With Catfish in the PAX on Sundays, you don’t want to be remembered as the guy who bored him to the point that he decides to do burpees because you haven’t challenged him enough.
    I have been hinting that it would be a workout of yoga and when they saw me arrive in my favorite Lululemon shorts, I could see that the 8 other men who got out of bed this morning were worried we’d be stretching for 44 minutes with 1 burpee to make it count as a Sunday morning beat down according to Fracsac; however, I had a road trip in mind…
    Started with the disclaimer and circled up the 8 around YHC in the 85° gloom to start the workout.
    Warm up:

    • Abe Vigodas x 10 IC
    • Grass Grabbers x 10 IC
    • Sun Gods forward x 10 IC
    • Sun Gods reverse x 10 IC
    • SSH x 20 IC
    • Peter Parkers x 15 IC
    • Parker Peters x 15 IC
    • Recovered to our feet


    The Track Thang: Moseyed to the practice track and planked for the 6. Bataan Death March with 3 burpees x 2 laps for 800 meters total.


    The Foundry Thang: Moseyed to the Foundry for 8 stations one full cycle

    • Station 1: Snake Jump
    • Station 2: Big Boy Situps
    • Station 3: Run to track with 3 burpees and return (timer)
    • Station 4: Pull up
    • Station 5: Dips
    • Station 6: Irkins
    • Station 7: Derkins
    • Station 8: Flex Arm Hangs


    The Wall Thang: Mosey to our wall on NOMA and plank for the 6. During plank, YHC held an informal poll to determine name for next exercise. Sunday Mornings or Sunny Sundays? Sunny Sundays was unanimous so we proceeded to do Sunny Sundays.
    Sunny Sundays were brought to us by Gideon from our brethren in Austin. The cycle includes the following:

    Squat with back against the wall in a chair position. 10 air arm presses while holding chair position.

    Go to all fours with hind side to wall for 5 donkey kicks.

    Hold fifth donkey kick and walk legs up the wall into a handstand. Do one handstand body weight press. We rinse and repeated twice for a total of 3 cycles.

     
    The Mary Thang: Moseyed back by flag and circled up for a little Mary:

    • LBC x 25 IC
      • Box cutters x 20 IC
    • Count off
    • Name-O-Rama
    • Announcements
    • Intentions

    Knowing we have a new Iron PAX challenge starting Monday and given the clues to add construction equipment to the back of my truck over the coming week, I decided to go cardio heavy on our workout.

    We lost Chips on the way due to a quick break and unfortunately I didn’t give him my plan so he ran around NOMA until we returned. T-Claps to Chips for not giving up. Also, T-Claps to Gideon for a beastly Flex Arm Hang which to be fair was done during Catfish’s turn to be our timer, but I still think his effort was outstanding.

    Thank you all for the opportunity to lead these incredible men as we start our week. Remember safety and hydration in this heat.

  • Four play Fore

    There were no holes-in-one, but this is two backblasts-in-one…

    FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.

    Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.

    Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.

    SECOND: Four of us played golf. It was a blast.

    These guys played golf.
    (l-r: Babyface, FracSac, Quiche, Nine Lives)

    Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.

    Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…

    SYITG,

    Nine Lives

  • Nothing Gold Can Stay…

    So the time had finally come. The great scepter of Q had been passed to YHC, for the first time ever – with wise words from the Q’s before, and much great advice, pomp and circumstance; I had been called to lead and could not refuse. Humbly, I accepted.

    And while some historians may have differing stories… about how the burden of Q leadership was thrust hastily upon the first available, unsuspecting, member of that weeks coffeteria; or how there were no wise words, or any advice, or how the pomp mostly came from the circumstance of bad jokes and poor planning… YHC chose to see the bigger picture, to take away the more important lesson: Historians are dumb, and only believe what they read in books, or on Backblasts. So there is really no way way of knowing exactly what happened on that day except that the result was, I was an HC to Q the #Renaissance for my VQ.

    In the darkness of a sultry morning, while the rest of the city slept, like so many sheep, YHC went to the AO early to scope out a few areas for our challenge – only to find a wiley Catfish who apparently had run to the site to warm up for the beatdown. Tclaps! (and consequently ran to coffeteria and then home…)

    As a small digression, YHC had just spent the week in Austin on a work trip and was able to commune with the NATX AOs to stay sharp. It is a powerful and reassuring feeling to stumble in to another F3 group (in another city, in another state) and see them keeping the same commitment, the same standard, to the F3 code. Our brothers are out there just as we are here, every day.

    So as we waited for the remainder of the Renaissance crew to materialize in the gloom, YHC had the eerie feeling of waiting on all the other good men, materializing in the gloom of cities all across the nation. All, ready for a new day and a new beat down.

    THE THANG

    The rabble gathered and YHC gave a short disclaimer sure to let all know he was not the professional he appeared to be, and a circle was made.

    All IC:
    x10 Grass Grabbers
    x10 Toe touches
    x15 Windmill
    x20 Peter-Parker
    x20 Parker-Peter

    A quick turn around in the grass, facing up Lelong Dr, with Trees to our left, noting them as markers for first exercise (as measured on gmaps, Trees are 50ft apart):
    OYO, in succession no break-
    5 Burpees
    Bear Crawl to next tree
    5 Burpees
    Crawl-Bear to next tree
    5 Burpees
    Crab Walk to next tree
    5 Burpees
    Walk-Crab to next tree
    5 Burpees
    Sprint distance back to start
    Plank for 6

    Next a mosey up Roosevelt Mall to Track, plank for 6
    Partner up

    Next Ex:
    Catch Me if You Can – One man starts with 3 Burpees while partner runs/sprints backwards around track. When Burpees complete, sprint normal to catch partner; alternate. Tagged man goes down for Burpees while other switches to backwards run… Until tagged… Continue all around track. – 1 lap. Plank for 6

    Next Ex: Move to open area of track
    Keep your partner
    100 Merkins/Plank combined. Alternate in intervals of 10. While partner completes merkin set, you hold plank, back and forth… hold plank for 6

    Next:
    200 Squats/Al Gore combined. Alternate intervals of 20 squats. While partner completes set, you hold (a tree) Al Gore, back and forth…

    Next:
    300 LBCs/Leg Raise combined. Alternate intervals of 30 LBCs. While partner completes set, you hold 6in leg left (or modify with legs kept in LBC position…. either way, no touching the ground till complete), back and forth.

    Might have had a 20 count in here for recovery, but I’m no historian…

    Mosey back to flag, stop at rear of NOMA to post up against the wall for a rest… sort of.

    Next Ex:
    x3 sets of following, OYO
    1 set =
    Peoples chair timed by completing x10 Jack Reachers
    x5 Donkey Kicks (half plank type position, kicking both feet up and back against wall)
    Straight in to Balls to the Wall, or Reverse Wall Stand (Kick feet all the way up, walk back if need be, doing hand stand). Do 1 hand stand press, or hold count 10. (YHC open to better name for this maneuver, or maybe one already exists).

    Complete mosey back to Flag
    Approx 4-5m easy stretches

    All above written upon memory of YHC, the quality of which cannot be accounted for or verified. As a reminder, YHC is NOT a historian. So while no one really knows what happened on this day, or others before it, the sound of trumpets were heard in the distance at one point, and it has been said that a bevy of doves was seen above, as this VQ came to a close (whether or not those trumpets were the screeching brakes of local dump trucks and the doves were pigeons is not for us to debate).  But one thing is for sure, no more Gold of showing up to another man’s Q, just to make it through. It’all Iron now.

    Jokes aside – I am thankful for the opportunity to Q, had a lot of fun doing it, and I hope I presented a challenge to those who showed. Tclaps to FracSac for nudging me in and putting me on rotation. I am appreciative of the F3 brotherhood and have seen huge strides in health, fitness, and energy in just the few months I’ve been committed. Thanks to all who continue to show up daily so that we can all hold each other accountable, to be just a little better, every day. Thank you, F3 NOLA.

  • A bit of Notre Dame, and a bit of YIPPEE!

    19 PAX (incluing Rewatch, downriver from Houston) in the morning gloom to help YHC celebrate the end of his 51st year. Yippee!

    Started out with a disclaimer, trying to be more thoughtful than normal with thoughts of Holy Grove in mind. Everyone: be mindful of your health. Hydrate. Modify. Its Hot and Humid. Most important – remain healthy. All this, while continuing to push yourselves. So with thoughts and prayers for Holy Grove in mind, lets get started.

    YHC brought along a YIPPEE! bag full of birthday gifts. The idea: all PAX feel free – at any point in the workout – come pick a gift from the YIPPEE! bag. What’s in the bag? A collection of goodies – exercises for the Q, exercises for the PAX, a few special gotchas. Each piece of paper is something new and different.

    Mosey over to the Great Lawn.

    Warmup with some stretching and SSH (x51). First dip into the YIPPEE bag produces 20 Dips for everyone at the benches! Its going to be a fun hour.

    7 Heisman Trophy Winners

    7 of Diamonds, in honor of the ND 7 heisman trophy winners (Bertelli, Hart, Lattner, Lujack, Hornung, Huarte and Brown). Yes, Douille is correct in noting that Hornung is the only Heisman winner from a losing team. Douile was incorrect in thinking Hornung lost to Tulane.

    PAX split into 4 groups. 4 cones set up in a diamond shape.

    Round 1: 7 Bobby Hurleys at a cone, Bear Crawl to the next. Repeat all the way around

    Round 2: 14 Merkins, Lunge Walks

    Round 3: 21 Squats, Crab Walks

    Round 4: 28 Flutter Kicks, Lunge Walks

    War Eagle and Catfish seem to be greatly enjoying the YIPPEE bag – produce burpees, merkins, squat jumps for the PAX, for themselves, for the Q. “10 Burpees for Me”. “20 Merkins for PAX of choice” (tough break, Angie’s List). “15 Squat Jumps for the Q”. “10 Genuflects for the PAX”. The cards are flying faster.

    YHC also especially enjoyed War Eagle’s “Sing Happy Birthday to the Q”. Thank you.

    11 National Championships

    Yes, YHC is aware that our glory days are old. No, YHC does not care. Yes, YHC always believes that next year represents our return to glory.

    11s with Burpees and Catalina Wine Mixers. Go. PAX now are running past the YIPPEE bag with more frequency, resulting in more draws.

    Pop Tart pulls a “Sprint vs the Q”, and pays dearly for his arrogance – slipping and falling as he turns to mock the slower Q. The Tortoise revels in his glorious victory. Rewatch and Catfish both draw Laps around the park.

    Triple Shift adamantly refuses to approach the Yippee bag. He must not like birthdays. Or presents.

    5 Pillars

    YHC has to call off the 11s somewhere around half-way point due to time constraints. 5 Pillars of Holy Cross Education: Mind, Heart, Zeal, Family, Hope. For each one, PAX will do 5 Rise Ups (squat for a 5 count, then jump up, return to squat position). Even while explaining the exercise, Hokie is standing at the bag waiting to draw. And of course, he pulls “10 Burpees for the Q”. Everyone else gets a 10 count while YHC gets 10 burpees in.

    At Zeal, Rev Sox pulls “20 Merkins for the Q”. Thanks. Rev Sox leads PAX in 5 Rise Ups while YHC knocks out 20 Merkins.

    Mary

    Circle up for last 5 minutes of Mary. But we never get to Mary. More cards are drawn – “10 Burpees for everyone”. Seems there were more Burpee cards than YHC remembers putting in the bag.

    Alas, we never got to the Duck Duck Goose game that YHC was really hoping for. Next time… But for now, return to the flag.

    COT

    Count-off: 19 PAX (including 2 FNGs). Thank you all for celebrating my birthday with me! First, from Atlanta, still a dirty bird fan, so the PAX were unanimous in welcoming “28-3” to the tribe. Then – deep voice, handsome beard, claims he might kinda sing a bit: Pavarotti, glad to have you with us!

    Close up with announcements, intentions and prayers to remember each day granted to us is a gift. May we treasure it, and use it wisely.

    Thank you all for the opportunity to lead. I welcome your patience with me as I try new and potentially stupid things at workouts.

  • Holy Grove….on three!!

    Wolfpack Mountan…First Wolfpack Q in a while. YHC intended to make it memorable with the goal of 5 “mountains” (in NOLA-below-sea-level parlance). If the mountain will not come to Muhammad, then Muhammad must go to the mountain.

    WARMUP

    Standard disclaimer this morning plus a reminder to sweep the six for this running workout. The Pax then moseyed onto Tulane campus, through Gibson Quad to Johnson quad for a warmup. 20 SSH IC, followed by 20 Grass grabbers IC, followed by stretching on each leg. After we finish the warmup, we mosey to the base of the 1st mountain.

    THE THANG

    The first mountain may have been an F3 virgin ascent. The PAX circled the Mary and Sam Isreal Science building to an imposing exterior staircase of 4 levels and 8 flights. PAX counted off into 4 groups for spacing and start with 5 burpees OYO. Then the first group begins the ascent while the other 3 groups start 10 merks, 15 Low-Slow Squats and 20 Carolina Drydocks. Each group ascends in turn while the early groups complete the other exercises.

    Reassemble for the mosey to the 2nd mountain, dubbed “Sugar Loaf” in the 4/20/18 beatdown. Some of the PAX were on a double-plus mosey up Mcalister, and while sucking wind, YHC noted Holy Grove pacing Catfish and Gspot at the front. Filed for further reference. Sweep the six and reassemble for an Indian Run up Sugar Loaf. Back down the stairs and YHC held the first 10 arrivers for some lagniappe, while the rest of the PAX headed down Calhoun to Mountain #3 – the Loyola Rec Garage [Little Wolfpack?]. The 10 did 10 burpees OYO, then set off again on a hot pace to catch the PAX. Holy Grove breezing by -noted. Two Lines and Indian Run up Little Wolfpack, then down the stairs and off to Big Wolfpack – Mountain #4. T-claps to the PAX that led some Mary while we swept the Six. Reassemble for our third Indian Run. As we gained altitude and lost oxygen, the lines of the PAX thinned out, until we reached the top, gulping air. A twenty count, then down the stairs.

    4 minutes left.

    YHC decided to go for the 5th mountain, which we’ll call “Edelweiss” for now. At the stairs on the back of the Loyola music building, YHC offered a modification if any PAX wanted to head back to the flag. It did not appear any PAX followed that option and instead charged up the last mountain, and a quick descent.

    YHC again noted some of the PAX (looking at you, Holy Grove!) headed to the flag as if the devil himself were behind them. 4 miles in 45 minutes 17 seconds, plus warm-up, some lagniappe and Elevation!

    COUNTOFF, NAMERAMA, COT

    Back at the flag, PAX circled for a breathless countoff and name-0-rama. After the announcements and before the prayer, the PAX noted Holy Grove, weaving about in a daze of football glory, with one fist in the air, mumble-shouting something that sounded like “F3/ClevelandRocks/I have no Pants?!! [not sure] ON THREE!!!” Apparently Holy Grove doesn’t speak “modify.” TClaps and thanks to quick thinking by Triple Shift and Drs Walleye and Tinkles to help our brother to the ground before injury could be added to injury. Much splashed merlot followed, and then a visit by EMS and a trip to the ER. Tclaps again to Walleye, Tinkles, Sea Man, Jadaveon, Catfish, Frac Sac and several others who got water and ice and stayed with Holy Grove. Thoughts and prayers – gents.

    Which brings YHC to this point. It is good we push ourselves and each other, embracing the challenge. But we also must be mindful of one another and pay attention. Sweeping the Six is important. Making sure all the PAX are hacking is important. We are blessed with many medical professionals in our PAX. Maybe an F2 with some CPR training would be a good thing. We can’t make each other stronger if we are not here.

  • Adios para ahora

    It was a typical summer Sunday morning in front of NOMA. We had our biggest showing yet at the Renaissance and it was the first time I q’d that wasn’t the stomp. All in all it went really well…even a little tougher than I originally thought. Started off with the disclaimer in Spanish and translated to English for those that took Latin in school.

    Warmup with a lap around noma and circled up for TARRAGONA (where I’ll be living)

    Tin snips, air squats, Russian twists, ranger merkins, Abe vigoda, gas pumps, intended to do one armed pickle pounders but turned into the normal ones, Nolan Ryan’s, and finished with angle grinders

    Then we partnered up and did bear crawl 1,2,3 (cumulative 100 merkins, 200 lbc, and 300 air squats while other person bear crawls to second tree and back). My neck is still a little sore.

    Lastly, everyone completed two rounds of what I call 3 x 5’s. Kept your same partner…one is running up and back lelong drive while the other goes through 5 smurf jacks, 5 merkins, and 5 crunchy frogs). Continue with that pattern until partner gets back.

    I’m very grateful to belong to such an awesome group. Best wishes to everyone! I look forward to seeing you all in the gloom 🇺🇸🇪🇸💪🏻👊🏻🏃‍♂️

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.

  • Emergency Free Renaissance

    YHC arrived at the Renaissance AO a solid 2 minutes before kickoff with 4 other Pax eagerly awaiting my arrival. Each Pax was a HIM looking to kick off their Sunday right. As War Eagle pointed out at the Mothership on Saturday, the Q should always carry a phone in case of an emergency. So, YHC zipped the phone in his FlipBelt, gave a brief disclaimer and got right to the warmup:
    SSH IC x 31
    Hillbilly’s IC x 15
    Abe Vigodas IC x around 8 or 9 – Remember that reference to the phone in the FlipBelt? Somehow, Siri thought we had an emergency, and she called 911. YHC heard her speak around #4, but what she said didn’t sink in until around #8. Upon pulling out the phone, YHC saw the 911 call had gone through and hung up. YHC was apparently no match for NO emergency services, as a call came right back. A sincere apology followed, and the call was disregarded. Let’s move on….
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Arm Circles IC x 20

    First up, help a brother out. Tanner that is. Line up on tree #1 and do the following, all while looking for the infamous lost Fob lost at the Muscleship:
    Tree #1 to Tree #2 – Bearcrawl followed by 5 Burpees
    Tree #2 to Tree #3 – Lungewalk followed by 5 Burpees
    Tree #3 to Tree #4 – Bearcrawl followed by 5 Burpees
    Tree #4 to Tree #5 – Lungewalk followed by 5 Burpees
    Sprint back to Tree #1
    Spoiler Alert – No luck on the Fob……

    Mosey to the Foundry for Station Set #1
    Split up in two groups, a group of 3 and a group of 2.
    Group 1 – Merkins IC x 20 (timer)
    Group 2 – 90 degrees flexed arm hang
    Flapjack for 3 full sets.

    Mosey to the bike trail for Bataan Death March. An Indian Run where the last man drops for 3 Burpees and then sprints to the front of the column. As the sprinter is passing the new last runner, the new last man drops for 3 Burpees. Continue for a full lap, or about a mile.

    Return to the Foundry for Station Set #2
    Station 1 – Run to Bike Trail, complete 5 Burpees and run back (Timer)
    Station 2 – Dips – AMRAP
    Station 3 – Squats – AMRAP
    Station 4 – 90 Degrees Flex Hang
    Station 5 – Big Boi Situps – AMRAP

    Mosey back to the Flag. With 1:30 remaining, fill it with ISI challenge. Each Pax completed 1:30 of the mobility challenge, the other 2:10 are on you!

    COT
    Count off, Name-o-rama, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM

    If ever there was an emergency, YHC proved today that he stands at the ready. The summer heat and humidity is really on us, even at 0600 to 0645!

    Coffeteria was great as always. Glad to see the Renaissance AO is getting some love! Thanks for posting with me today, and thanks for allowing me to be a part of F3!

    SYITG