F3 New Orleans

Tag: Heisenberg

  • Try Something New – 2 Year Anniversary

    2 Years ago, YHC arrived in the gloom of City Park at the suggestion of a work colleague. Little did YHC know that he was going to be embraced by fellow men and begin a journey to become a High Impact Man.   F3 took this Sad Clown out of his regular routine of pumping dollars into the gym, living the POGO40, and letting his Jester rule his life.  This was because YHC decided to TRY SOMETHING NEW; take the DRP.  Too many times we are scared by the unknown  that we deny ourselves the possibility of something we may enjoy.   Today, YHC remade the commitment he made 2 years ago and decided to try something new.   Rock City is the not the home AO for YHC.  What better way to take the DRP than to sign up to Q.

    During YHC’s Sad Clown days, he had a subscription to Men’s Health Magazine. In an effort to give the PAX a Downpainment, YHC skimmed the dusty magazines for Rock City inspiration.  While there was a lot of great information, there were also some exercises that should be put back on the shelf.

    Disclaimer; Mosey to rocks

    W/U – 1 mi. AMRAP each exercise

    • Squats
    • Merkins
    • Mountain climbers
    • V-ups
    • Split squats (:30 per leg)
    • SSH
    • Plank
    • Single Wife Pleaser (:30 per leg)
    • Burpees

    Grab a rock

    • Lunge & Twist x 20 paces
    • Curls, Press, Carry x 20 paces
    • Rinse & Repeat

    Mosey to the Pavilion

    • 10 IC Incline Bench, Military Press, Merkins
    • 10 IC Tricep Extensions, Bicep Curls, Rows
    • 10 IC Goblet Squats, Bulgarian Split Squats, Rock Swings

    Partner up

    • Big Boy Sit ups x 10 (each)
    • Standing Torso Twist x 10
    • Plank Combo x 10

    Mosey Back to the Rocks (Time toTSN)

    • Over – Under x 10 – Stand back to back with your partner and pass the rock over head, then bend down and pass it through your legs. This received quite a bit of Mumble chatter, but here we have Bogey & Wall Eye with excellent form.

    • 20 IC Merkins
    • Mosey to the Flag

    Counterama, Namerama,

    Announcements – Pelicanman Duathlon, New Kenner AO

    Ball of Man thanking the Sky Q for the gift of today, the opportunity presented by F3, request for strength, and the Serenity Prayer.

    Thank you for the opportunity to lead,

    Da Parish

  • Put Me In Coach

    “The only place success comes before work is in the dictionary.”  -Vince Lombardi 

    Another notch was added to The Foundry belt when 10 of F3’s finest gathered in City Park for the weekly hump day workout.  Lots of themed workouts lately with Elvis, Notre Dame, Iron Pax, etc so YHC kicked around several themed ideas with no avail until finally formulating a plan 5 minutes prior to kickoff.  Nothing extravagant in store, just a mix of usual stuff and few things with a twist, all of which would hopefully break a sweat along with building some endurance and muscle.  Being that football season is upon us, why not steal a few drills from the world of pigskin….who knows, one of us may get called up to the big leagues.  After the PAX of 10 assembled and the usual disclaimer, the clock started for 4 quarters of sweaty goodness.

    1st Quarter:

    Mosey down Roosevelt Mall with some high knees, butt kicks, and backpedaling thrown in for good measure.  Huddle up in the grass for IWx20, PPx20, ACx20, WMx10, Seal Jacksx10, capped off with approx 20 Up-Downs.  Then, a mosey to The Refinery.

    2nd Quarter:

    5 Stations including Body Rows, Hanging Knee Ups, Squats, Pull Ups, with timer being Step Ups x12L + x12R.  Rinse and repeat.  YHC’s forearms were screaming from lots of bar gripping so thinking we should have substituted the rows for dips or merkins.

    Then to the sideline (large landscape timber) for Derkins x20 OYO, Lunge Walk to tree and back, followed by Derkins x20.

    Halftime:

    Mosey to water fountain for hydration and 1-2 min plankorama.

    3rd Quarter:

    Mosey over to Christian Brother’s Falcon Field for some turf time.  First up would be a partner routine with PAX #1 performing AMRAP Burpee Jump Overs in rapid fashion on the goal line while PAX #2 runs across the field to the opposite endzone for 10 Merkins then runs back.  Flip flop, rinse and repeat.  Lots of grunts and heavy breathing.

    4th Quarter:

    The last circuit was originally designed to be somewhat of an experiment to test our athleticism but YHC botched it up a bit due to a cardio buzz.  Plan called for a series of relay team sprints (40yds) to see if we could put any correlation to age, F3 tenure, etc….and get the competitive juices flowing.

    Sprint #1:  Line up by age with young bucks on one team and old dudes on the other.  First person from each team sprints 40yds and touches goal line, which then prompts next person to run, and so on.  This resulted in a photo finish so we concluded it was a tie.  Looking back, YHC could have laid this out in a different way but we rolled with it.

    Sprint #2:  Line up by amount of time participating in F3 which had it split with guys around 1 year or less on one side and the vets on the other.  Same 40 yd sprint with the newbies coming out on top.  T-claps to Mahatma for pushing hard, maybe too hard.

    Sprint# 3:  Line up again but due to time ticking and YHC having a brainfart, we settled for a group sprint then proceeded to mosey across the grass, alongside the track and back to the flag:

    Two Minute Warning:

    Plankorama and Hip Flexors to seal the deal.

    Overtime:

    COT and sweaty BOM to cap things off.

    Not much mumble chatter or buffoonery to report.  It was a rather quiet 45 minutes…YHC can only hope that was due to a good beatdown being delivered and not a just a poor job of keeping the PAX entertained.

    Thanks for the motivation, camaraderie, and chance to lead.

    SYITG,

    Tool

     

     

     

     

     

     

  • Mea Culpa Can Be Hell

    YHC did a no-show the prior Saturday.  He was in Oregon, and neglected to check that he was the Q.  Bad pax, bad pax.  Thank the Sky-Q that Rudy wasn’t there to remind everyone.  Tclaps Rudy for your fartsackery.  So when 86 called out for a switcheroo Q, YHC had but one option: to Q.  YHC needed some punishment, so that meant the same for the rest of the PAX.  Just think of it as a #DownPainMent.  About six or so of the PAX broke off for the Iron Challenge on the Great Lawn.  The rest of the PAX moseyed little farther up the Great Lawn for:

    First Circle of Pain:

    • Side Straddle Hops: 20xIC
    • Hillbillies: 20xIC
    • Around The World (or Daft Punk), in a kinda tribute to Side Effects: 12ishxICish (YHC was looking like Cowbell, there)
    • Merkins: 20xIC
    • Mountain Climbers: 20xIC
    • Peter Parkers: 20xIC

    Mosey to Tool’s Wall of Pain:

    • Calf Raises: 20xIC
    • Calf Raises with toes pointed out (or in, because your YHC said one but did the other): 20xIC
    • Calf Raises the opposite way (toes pointed in, or out, because your YHC was reminded that he got it backwards): 20xIC
    • Left Leg Dips (bring left leg to the ground): 20xIC
    • Right Leg Digs (bring right leg to the ground, obviously): 20xIC
    • Monkey Humpers (on the ground, not the wall): 20xIC

    Mosey to the Mini-Foundry and split up into several groups.  AMRAP for dips, burpees, leg lifts, big boy situps, pull ups, and steps up with a mosey aways away and back for the timer.  Rotate around until each group has done each.  Then a slow mosey to the beginning of Roosevelt Mall for a better tribute to Side Effects: Route 66.  The PAX split into two groups, one up one side of the mall and the other up the other.  At the first bench do either one erkin or one derkin or one LBC (but a real-ass LBC not a half-ass LBC), then mosey to the next bench for two, then to the third bench for three, etc. to the eleventh bench for eleven–for a total of 66.  After some water, mosey back to the Great Lawn for

    Circle of Mary:

    • Dying Cockroaches: 20xIC
    • Flutter Kicks: 20xIC
    • Real Freddy Mercuries (or is it Mercurys?): 20xIC
    • Hello Dollys (or is it Dollies): 20xIC
    • Putins: 20xIC
    • Rosalitas: 20xIC
    • Box Cutters: 20xIC

    It was getting late and Triple Shift was moseying like the Q, so no time for Dr W.  Sorry, I promise it for my next Q.  Mosey back to the flag for COT.  Tclaps for two FNGs.  It’s not us old farts who keep F3 going, it’s the steady flow of FNGs who keep it fresh and inviting.  I followed the logic for how we named Colonial: he lives in River Ridge, or it is Harahan?  [Sorry, YHC doesn’t venture deep into Jefferson Parish.]  So of course the defunct Colonial County Club in the middle fit perfectly.  How we got to Phoebes was a little more circuitous: the FNG is a physical therapist, so someone suggested Phoebe from Friends, whereupon the FNG reminded that she is a massage therapist, whereupon the PAX then went down too many rabbit holes for YHC’s oxygen-deprived brain to follow for other names, so he opted for Phoebes.  [The AMA is conducting a study to correlate the lack of oxygen after a post with the gnarlier an F# name, but the results should be obvious: the less oxygen, the better the name.]

    Jingle Vader

  • 49 +1 =

    To celebrate becoming worthy of respect, YHC took the Q on his birthday.   After a questionable disclaimer we headed out.  The thang – 15 minutes out and back down Bayou St. John. returning to the track for speed work.    YHC had the pleasure of running alongside GRT IronHorse from Jacksonville Fla.  Some of the PAX were a bit tardy on the return so there was ample time for planking. Next on the agenda was speed work.   We did a total of 10 50 yard sprints across the football field with very little rest between the last 2 rounds.  Fairly gassed we returned to the shovel flag for 49 flutter kicks as YHC didn’t technically become worthy of respect until later in the day.   We closed with a count,  name-o-rama, intentions and a prayer.   YHC is thankful to have F3 and certainly a better man because of it.

  • Beatdown Fit for a King

    This sure was one of the Gloomiest days in 1977.  The day that would be the last full day in the life of Elvis Aaron Presley.  Known as the King of Rock & Roll, his music would shape the lives of Americans today.  Today, his music would put 10 PAX into shape.

    W/U

    • SSH x 30
    • IW x 25
    • HB x 25
    • SG x 20
    • MC x 25
    • JL x 10

    The Thang

    • Get Your Kicks on Route 66 – Travel down the Roosevelt Mall in your Pink Cadillac.  Stop at each bench for a Squat (but don’t stay there as long as Elvis did) and increase your count by 1 with every bench.
    • Elvis the Pelvis whiskey dicked nothing.  He went Balls To The Wall in every aspect of life, especially on stage.  BTTW while the PAX goes down the line.  State your F3 name, Year of Birth, Favorite Elvis Song.
    • One for the money, two for the show, three to get ready, NOW GO CAT GO!  Mosey to the steps of NOMA for a new favorite routine created by YHC called Blue Suede Shoes.  1 Burpee, 2 Merkins, 3 Squats, 25 Rocky Balboas.
    • An Elvis show would not be complete without a tribute to America.  Head to the fountain for our very own Merkin Trilogy IC.  10 Irkins, 10 Derkins, 10 Merkins
    • Blue Suede Shoes again followed by an intermission water break (HYDRATE)
    • Elvis was well known for his manly figure, which he kept with a strict regiment of Karate.  Head back to the fountain for Step Ups, but be sure to include a kick at the top (grunt optional).

    Mary

    • Picture a black screen.  A light comes shines on a tall slender handsome man.  He has jet black hair, soft blue eyes, skin so smooth you’d swear that he’d shaved with the legendary Excalibur.  In his hand is a silver microphone with a cord that seems to disappear in to the nothingness, but in your mind you know that mic is plugged directly into your senses.   The music starts to play and the angelic figure, dawned with a white suit and red ascot, begins to sing.  You’ve forgotten who you are, where you are, who your with and what you’re doing.  The only thing you know is lit up in front of you in bright shinning red letter, ELVIS.   On your six for ABC’s.  Spell ELVIS PRESLEY with your legs on the Q’s count.
    • Elvis is called the King of Rock & Roll, but in truth; he’s the god.  I found this routine in the Exercon. “An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.”

    Counterama, Name-o-rama, Announcements, COT

    • Guidosportif is hosting the annual Elvis Lives Run at the Rivershack, tomorrow 8/16/18 at 7:00pm.
    • Mambi is hiring sales positions.  Contact for details.

    Thank you for the opportunity to lead, Thank You Very Much

    Da Parish

  • Deck of Animal House

    July 28th, 1978.  A big date for all of us of a certain vintage.

    Yes, that’s right.  40 years ago today, Animal House made its debut.  YHC arrived at 6:20 to a moment of confusion.  “Dean Wormer” was there – and it took several minutes for the PAX to realize that this was not the same Dean Wormer named at Wolfpack Mountain yesterday, but was in fact a visitor from Up River in NC.  Welcome, Dean Wormer.  Little did he know that YHC had (quite unknowingly) prepared a personalized and appropriate workout for our visitor.

    As the clock ticked towards 6:30, the PAX continued emerging from the gloom – including one FNG, EH’d by our resident barber and newest F3 advocate – nice work, Calliope!  Then the clock struck the witching hour.  Time for a disclaimer, and then we were off towards the yard by the museum.

    The Thang – Pt 1

    First exercise is…..  Side Straddle Hop.  In Position.  In Cadence.  Begin.  x40.

    YHC then introduced the theme: 40 years since the release of Animal House.  The explanation of The Thang took a few minutes (sometimes the PAX seem “challenged” at following instructions).  Basically, its the Animal House Deck o’ Death:

    • Hearts are Burpees.  Same as always.
    • Diamonds are Neidermeyers.  (“Is that a Puh-ledge Puh-in on your Uniform?  Drop and Give me 20!”).  Yup, Neidermeyer == Merkin
    • Spades are usually squats.  So today, they were Otises (“Shout!  A little bit louder now!” etc…)  Otises == Squat Jumps
    • Clubs are usually Situps.  Follow along…  Situps == WWII Situps == D-Day.  So D-Days == Situps.  But we did Rower Situps

    Numbers represent Rep count.

    • Jacks = Pinto (“I lied a little bit; I’ve never done this before.  That’s ok, I lied too – I’m only 13.”)  11 reps
    • Queens = Mrs. Wormer (“What a coincidence.  I have a husband Dean Wormer also at Faber.  Do you still want to show me your cucumber?”)  12 reps
    • Kings = Otter (“Can we sit with you Mary?  I see you already have your lunch.  Can I just massage your thighs while you eat?”)  13 reps
    • Aces = Bluto (“Do you know what I am?  A zit!”)  15 reps
    • Joker = Flounder.  Double the previous exercise.
    • Deuce: YHC always finds the 2 cards to be a bit disappointing.  So to vary the workout, Deuce became another doubling card.  2 Hearts == Double the previous reps, in Burpees…

    Lots of mumble-chatter as instructions were given.  But YHC persevered through the mockery.  Then we were off to the races with the first card flip.  Mumble-chatter quickly halted.  Stopped for a 20 count after the Bluto of Hearts.  Stopped for a water break right around half-way.  Stopped for another 20 count somewhere around the Otter of Hearts.  Then powered through to completion.  Only one Q-dible: when the Deuce of Hearts appeared, we went with 2 Burpees (instead of 14 burpees, having followed the 7 of Clubs).

    Hydrate again, then recovery mosey to the Baby Foundry.

    The Thang, Pt 2

    Animal House.  Split into 6 groups of 4 for Animal stations

    • Pull Ups: The timer, each PAX in the group hits 10 Pull ups.  Spot if necessary.
    • Crunchy Frogs till timer.
    • Bear Crawl 10-20 yds, Crawl Bear back.  Repeat till timer.
    • Duck Walk 10-20 yds, Walk Duck back.  Repeat till timer.
    • Frog Jump 10-20 yds, Jump Frog back.  Repeat till timer.
    • Crab Walk 10-20 yds, Walk Crab back.  Repeat till timer.

    Stop by the Tool Wall for

    • Calf Raise x40
    • Monkey Humpers x40

    Mosey back to the flag.

    Back at the flag, we circled up for count-off and name-o-rama.  Some confusion by an unnamed-pax about which number followed 6.  Fortunately, other PAX jumped in to help.  I hope that Pax is able to bring better numerical skills to his day job at a hardware store.

    Naming of our FNG – a little too easy, given the theme of the day.  “Your Delta Tau name is Flounder.  Why?  Why not.”  Alas, we already have a Flounder, so we modifed – and he became Pinto.  Welcome aboard.  Then Frac corrected his train-wreck naming last week.  Welcome to the renamed Sac-a-lait (google it, if you need to.  Its totally SFW.)

    Close out with our prayers.  Intentions for recent passings and recovering friends and family.  Lord, be with your children who are suffering, and bless those who care for them.

    Thanks for letting me lead.

  • Back to the Roots

    Too many moons ago I did my last Q at the Mothership.  My last Q was based on a book I had read the 7 Habits of Highly Effective People.  This time I wanted to focus on the roots of F3 a simple straight forward no frills beat-down.

    Disclaimer

    Mosey to the Great Lawn

    Warm Up – IW 30, SSH 30, Arm Circles F 15, Arm Circles B 15, Peter Parker 20, Parker Peter 20, Plank Jacks 20, Low Plank Peter Parter 10, Low Plank Parker Peter 10, Low Plank Jacks 10

    Mosey to the fountain in front of NOMA – wait for 6

    Mosey to the Singing  Tree

    Bearmuda Triangle – A triangle (approx 20 yard sides) was setup in the tall ant infested grass.  We divided into 3 groups.  Bear Crawl to cone 1 perform 1 burpee – Bear Crawl to cone 2 perform 2 burpees –  Bear Crawl to cone 3 perform 3 burpees.  Rinse Repeat.  Rinse Repeat.

    Mosey to open field

    16s Floyd Mayweathers & Monkey Humpers.

    Mosey to pier

    Jack Web 1:2 to 10 merkings

    Mosey back to water fountain by NOMA fountain

    1 MOM LBC 30

    Announcements/Intentions/Prayer/Coffeteria/Bible Study

    Welcome FNG – Quiche.  I think he was EH’d by the Wiz.

    This work out paid subtle tribute to some of my favorite F3 beat downs.  First to Roots –   YHC was happy to see Roots make his way from Uptown and deliver the third shovel flag of the day.  My first workout was at the Birdcage with non other than OG Roots as the Q.  It was quiet, intense, and intimidating.  In other words it was awesome.  2nd to Douille –  who taught me that low plank Peter Parkers and Plank Jacks are possible (there were doubters today).   Finally to Maverick (somewhere on the Northshore) who previously took the pax to the pier for Jack Webs.  Thanks to last months ISI challenge I could complete 10 rounds this time.

    Thanks for the opportunity to lead.

  • More Tool in lieu of more Cowbell

    Nineteen men posted to get the usual Saturday fix at The Mothership.  YHC filled in as Q for Cowbell who anticipated a late night at the Taylor Swift concert or something of the sorts.  Typical June conditions meant we were in for another sweat fest but nothing the PAX couldn’t handle.  YHC has been slacking lately on themed workouts and didn’t want to throw together a last minute history tour so then plan was a no-frills workout in an effort to deliver a beatdown to all, and make sure to include plenty Merkins for the ISI challenge.  As the PAX trickled in, it was good to see some 2nd and 3rd timers in the mix which is always a good thing.  After the disclaimer, we were off in a longer than usual mosey around the Great Lawn, made clear by Rain Man, and circled up for the Pre-Thang:

    SSH x25, AC x20, WM x10, IPW x25

    Then we lined up on one side of the lawn for a bear crawl halfway followed by a lunge walk the other half.

     

    Next up, a mosey around Storyland to the back of TG Stadium where we broke up into three groups for:

    Group 1 – Wall Sit against the train shed, which we made base for the circuit

    Group 2 – Run to the Refinery for 10 pullups and 10 inverted rows, or any combo of the two, run back and plank

    Group 3 – Run to the prison bars, aka Tool Wall, for calf raises x40, run back and plank

    After one round, rinse and repeat.

     

    Then a mosey to the Museum water fountain where we lined up along the trees for:

    Merkins x10, Squats x10 (OYO) at each light pole, run to the next…think think were 10 poles.

     

    How bout some Mary:  LBC x20, Box Cutters x20, Penguins x25

    How bout an Indian Run:  PAX split in two groups, one on each side of Lelong Dr., down and back (almost half mile), with a little friendly competition along the way.  T-claps to Rudy for the Nascar-like announcing.

    This brought us back to the light poles so this time we knocked out Merkins x5 and Squats x5 at each one, plank and wait/hydrate by the water fountain.

     

    More Mary:

    LBTs ? x20

    Merkins x10 OYO

    Russin Twist a la Jingle Vader x20?

    Merkins x10 OYO

    Mahatma took the mic for: Dying Cockroach x10, keep feet up, Flutter Kicks x10, repeat

    Time to head back to base.  Total ground covered was 2.68mi.  Merkin count was 170 for those in the ISI challenge.

    COT to seal the deal.  Coffeeteria included some good F2 followed by bible study…t-claps Woz.

    Thanks for the opportunity to lead.

    Tool

     

     

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.

  • The Forgotten Q – Uugh Oohh Spaghetti Ohhh

    So this Wednesday morning yours truly was running just a minute late and joined the PAX in mid-mosey to the track for some warm-ups.  The first conversation with Frac-Sac went something like this.

    Abacus:   Good morning Fracsac.

    Fracsac:    Hey Nice of you to join us Abacus – this is your Q this morning.

    Abacus:   Great,  this is the first I am hearing of this.   (Lesson learned to check the Q schedule more frequently).

     

    Fracsac led the PAX through warm-ups near the track.    Warm-ups included SSH, Imperial Walkers,  arm circles, and a few other well placed warm up exercises.

    Fracsac led the next exercise on the track – Run one lap of the track doing exercise at each corner including the following:  Merkins, Burpees, Cataline wine mixers, and squats.

    Abacus took over from here and led the mosey to the grassy area near the new Children’s Museum under construction.    Circle up for three minutes of “Suck” – 7 SSH, 7 Merkins, and 7 squats, AMRAP in three minutes.    Then a few minutes of Mary including flutter kicks, hello dolly, dying cockroach, and penguin.

    Mosey to the Foundry for workout on the equipment.  Pair up and we were able to do twice through the following exercises.   10 Burpees – was the timer.     AMRAP – pull-ups, step-ups, squats, incline or decline merkins (dealer’s choice), and dips.

    Mosey back to the flag just in time for count-off, name – o – rama, announcements, and special intentions.

    Thanks to Fracsac for the Co-Q.   Lesson has been learned to check the Q schedule.    Thanks to all for the opportunity to lead.

    Abacus