After doing warm-up exercises and 60 EMOM burpees at the start (in the 38 degree wind, some modified), …to mix it up from the typical View beat downs, the four pax rucked 1-2 miles with 25lbs +/-. Stopped along the way for dips, decline shoulder taps, step ups, etc.
Circled up for COT and prayer. Rucking is great for the “third F”- Fellowship.
YHC looked at weather app the night before and noticed a cold 45-degree morning. This is when YHC decided to avoid the northside of the levee. As well as offer a Dry feet workout for those that have been concerned with wet feet. Also instructed All PAX to meet on the street and to plant the Flags at the street. *A flag planted by the street indicates the workout will happen in the neighborhood and not at the levee.
At 5:28 am YHC Moseyed to the starting point and planted the flag.
YHC gave a disclaimer, then moseyed in the neighborhood to the corner of Stonia Rd and Caryota Dr. 30.031033586828578, -90.21847078211286
Warmup
SSH IC x 20
Moseyed to 1st light pole
Arm Circles Forward IC x 10
Arm Circles Revers IC x 10
Moseyed to 2nd light pole
Grass Grabbers IC x 10
Moseyed to 3rd light pole
Abe Voigodas x 10
Moseyed to 4th light pole
Mountain Climbers
The THANG
Moseyed to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
Using 11 trees on the canal side of Vintage, Route 66 with Air Squats
Moseyed to the Corner of Washingtonian Dr. and Vintage Dr. 30.029771493317188, -90.22004218327574
The Exicon doesn’t have this workout listed. So, a little explanation.
With 4 PAX and 4 light poles for 4 different exercises. Lunges, Carolina Dry Docks, LBCs, Air Squats x 10 at each station.
PAX stay in order 1, 2, 3, 4
Round 1
All PAX started at 1st light pole doing Lunges.
When Pax 1 completed 10 Lunges he moseyed to the 2nd light pole and did 10 Carolina Dry Docks,
while PAX 2, 3, and 4 continue to do Lunges.
When PAX 1 completed 10 Carolina Dry Docks he moseyed to 3rd light pole and did 10 LBCs
While PAX 2 moseyed to 2nd light pole to do Carolina Dry Docks
While PAX 3 and 4 continue to do Lunges.
When PAX 1 completed 10 LBCs he moseys to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 2 moseyed to the 3rd light pole to complete LBCs
While PAX 3 moseyed to the 2nd light pole to complete Carolina Dry Docks
While PAX 4 continue to do Lunges
When PAX 2 completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 3 moseyed to the 3rd light pole to complete the LBCs
While PAX 4 Moseyed to the 2nd light pole to complete Caroline Dry Docks
When PAX 3 Completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 4 moseyed to the 3rd light pole to complete the LBCs.
When PAX 4 Completed LBCs he moseyed to the 4th light pole and did 10 Air Squats to end the round
Round 2
Rinse and repeat
But the order changed
PAX 2,3,4,1
Round 3
Rinse and repeat
Order changed
PAX 3,4,1,2
Round 3
Rinse and repeat
Order changed
PAX 4,1,2,3
Returned to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
Sticking with the light poles theme all PAX Moseyed north to the 1st light pole.
1st light pole 10 x imperial squat walkers, wait for everyone to complete then moseyed to next light pole
2nd light pole 10 x Smurf jacks, wait for everyone to complete then moseyed to next light pole
3rd light pole 10 x Merkins, wait for everyone to complete then moseyed to next light pole
Moseyed back through the neighborhood to the Flag, not so fast, stopped on our way as each PAX called out a core exercise.
Starting with Pai Gow led Leg extensions x 20
Moseyed then Kenner Brah led Superman’s x 20
Moseyed then Vagabond led J.Lo’s x 20
Moseyed then YHC led Dying Cockroach x 20, 2 min high plank, end at 6:15.
COT:
Count off
Name-o-rama
Announcements
Intentions
Prayer
Great way to end the work week thank you for attending. Please sign up to lead the Star at The View in the next coming weeks.
Sandy, Sweetness and Rosie greeted 7 Pax and Weee Little Sand Bag for a Cinco de Mayo celebration today.
Hope you enjoyed the Cinco Celebration after some loosening up lead by Left Coast
@Triple Shift
@Scott Landry
@Fracsac
@Vagabond
@Vince Kenner bruh
The Thang
Seven stations with the first station being the timer
1. station one – cinco de Mayo – 5 segments 1.1agility ladder
1.2 bear crawl
1.3 Sprint
1.4 Burpees (Cinco de Mayo – 5 of course)
1.5 Sprint back
2. Bear crawl pulling 80# sand bag
3. Lunges with 60# sand bag
4. Curls with 45# sand bag
5. Motivators (cinco de Mayo… start with 5!)
6. Shoulder taps
7. Squat, clean & jerk, shoulder press with 60# sand bag
Rotate … 5 rounds
1. High knees through agility ladder
2. SSH
3. High knees going left
4. High knees going right
Ran out of time
8 Pax made a choice to take the DRP on their journey to get right and posted at The Star of the View at 0530 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:
Warmup
SSH IC x 20
Imperial Walkers IC x 15
Abe Vigodas IC x 10
Grass Grabber IC x 10
Fwd AC IC x 15
Rev AC IC x 15
The Thang
Ruck Burpee Run
Line up in a column with first pax carrying sweetness. Front Pax rucks forward while column drops for 5 burpees. Last man runs to front to take sweetness. Rinse and repeat.
Midway through, and near the Joy, stopped for Jack Webb’s up to 5 merkins x 10 air presses, then continue back toward flag with ruck burpees and running.
COT
NMM
• We stayed on the streets and the bike path, doing an approximate 3 mile loop.
• The Jack Webb’s served as a rest period, hence only going up to 5 merkins.
•. There was hand sanitizer provided to keep all safe with physical distancing as appropriate.
• YHC estimated between 160 and 200 burpees, but didn’t seem that bad when doing only 5 at a time.
• Sweetness is a beautiful 60 lbs sandbag. There’s a Sandy out there somewhere. Rumor has it they’ll be together at the Bawbwa Wawa tomorrow, like a pair of fun bags you won’t be able to ignore. You know you want to look…..
SYITG
Cooler weather, but still a hot beat down
With a fresh core of new blood and the venerable Mahatma, circled up at the concrete area of the levee for Warming the joints
15 each of:
Arm Circles fwd/bkwd
Hill BIllies
Imperial Walkers
SSH
Grass Grabbers
Introducing the new guys to 21’s
SSH, Abe Vigoda’s, Mountain Climbers
Main Thang
Introducing 7 of Diamonds using the levee
Starting on top, then down,up and over then up again to beginning.
7 Merkins
14 Bonnie Blairs ( 1-1)
21 Squats
28 Flutter kicks (2-1)
21 Squats
14 Bonnie Blairs
7 Merkins
Revisit 21’s
SSH, then facing out of the circle, ABE VIGODA’s
With a few min remaining 5 sets of Static Wife Pleasers
Then IN a circle in cadence , 1 Puchup, then shuffle to teh right counterclockwise to we get to the start of the circle.
We done!
Count, Names, Announcnedment about Lake Charles service opportunities, Prayer
Great work guys!!
YHC arrived at The Joy AO, the coupon component of The View, and found 4 other Pax eagerly awaiting what their Q had planned. With the clock indicating 0530, a brief disclaimer was given, and each Pax was instructed to grab a coupon and head over the levee.
Warmup
COP #1 with Coupons
Indian Run along the levee, then mosey back to the steep part
COP #2 at The Levee
COP #3 with Coupons
COP #4 with Coupons
COP #5 – Mary
COT – Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
The cinder block coupons staged at the AO are great. YHC wasn’t going to add the coupons, but glad the sudden change was made. Besides, the pax were overJoyed when YHC called out to grab one.
Door Dash hates running, but the guy is a beast when it comes to burpees and manmakers.
The decision to quadraphilia up the steep side of the levee was instantly regretted….it was awesome!
YHC has Q’d 3 out of the last 4 days. I think I’m officially back, not back to where I was, but back nonetheless……it’s a work in progress.
The Joy on Mondays at the View is officially an Iron Pax Challenge location during September.
Thanks to all for the support and prayers over the last several months. You guys are awesome, and I’m blessed to be a part of F3.
SYITG
