F3 New Orleans

Tag: King Kong

  • Bringing a Typical Uptown Beat-down to the Mothership

    Pre-Thang

    Gabrielle originally had the Q for this Mothership.  He had asked if YHC could take the Q.  Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Seal Claps x 15

    Hill Billies x 20

    Imperial Walkers x 20

    MC x 20

    Peter Parkers x 20

    Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other.  5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

    The Thang (Chipper Workout)

    Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

    Round 1

    • 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
    • to the fountain with 50 dips
    • to the first light post with 5 burpees
    • to the 2nd light post with 50 Hello Dollies
    • to the 3rd light post with 5 Burpees
    • to the 4th light post with 50 squats
    • to the 5th light post with 5 burpees
    • to the 6th light post with 50 leg raises
    • to the 7th light post with 5 burpees
    • to the 8th light post with 50 King Kong shoulder taps.
    • Then moseyed back about a quarter mile to the steps in front of NOMA.  Rinse and repeat.

    Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

    Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

    Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

    Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

    Each lap is approximately 0.5 mile.  In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

    While YHC was giving the instruction for the Thang, a lot of mumblechatter.  Triple Shift informed YHC with “that’s a lot of leg raises.”  The time was approximately 6:53 when the PAX started.  The goal was to finish all 5 rounds before 7:30.  YHC knew this would not be an easy challenge.

    Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round.  The PAX finished strong.  T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time.  YHC loved it because he would do the same.  Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge.  This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

    COT

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • Backblast – Catfish, 2018-11-10

    Another beautiful (albeit slightly chilly) day on board the Mothership at City Park.  Attendance stood at 16 total, with 13 existing members and 3 FNGs.

    The following members were in attendance: Two Yutes, Triple Shift, Pie Gow, Rudy, Gabrielle, Mahatma Ice, Willie, King Kong, Jingle Vader, Abacus, Tool, Justice, Catfish, Front Line (FNG), Ya Mama ‘nem (FNG), Centerfold (FNG)

    Today’s activites started with a mosey out to the grass next to the Museum for…

    Side Straddle Hop

    Arm Circles (Forward)

    Arm Circles (Backward)

    Peter Parkers

    Catalina Wine Mixers

    Parker Peters

    Windmills

    From here we moseyed to the fountain for a Dora featuring…

    100 box jumps, 200 dips, and 300 mountain climbers, while partners did the bunny hop up the museum steps.

    This was followed by two laps of Indian run around the main drag in front of the museum.

    From here we moved to the trees in the adjacent grassy area.  Here we did two series of bear crawls, duck walk, lunges, and burpee broad jumps, each for a distance of two trees and followed by 5 burpees between exercises.

    From here we moseyed back to the great lawn for Jack Webb up to 13, and then finished the workout with some Dying Cockraoches, Box Cutters, and Penguin Toe Touches.

    Thanks to everyone for coming out and participating!  Should be a great start to a gorgeous weekend!

  • Team Work – In Honor of Veterans Day 11/11

    Pre-Thang

    Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military.  Therefore, the theme was teamwork and leave no man behind mentality.  The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo.  At 5:30, YHC gave his standard disclaimer and off the 22 PAX.

    Warm-ups

    Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:

    SSH x 20

    Windmills x 10

    Hill Billies x 20

    The Pax then ran a warm-up lap around Audubon Zoo parking lot.  One lap is approximately 0.25 mile.  We ended the lap where the blocks were placed earlier that morning.

    The Thang

    YHC emphasized teamwork and communication during the workout.  Divided the Pax into 5 groups of four.  However, 2 groups had 5 Pax because there were 22 total Pax.

    Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks.  But only one Pax can do the rep count while the remaining Pax were doing burpees.  Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins.  Once again, only one Pax can do the derkins while the remaining Pax were doing air squats.  Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls.  Only one Pax can do the rep count while the remaining Pax were doing leg raises.  Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips.  Once again, only one Pax was dipping while the rest were doing the step-ups.  Once completed, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers.  Only one Pax can do the rep count while the others were doing flutter kicks.  Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.

    Last mission – each team had to carry a block back to the fountain (Block Home Base).  While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run.  Pass the block to your teammate if necessary.  Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.

    COT

    The purpose of today’s workout was team work and communication among team members.  YHC was very impressed how the Pax communicated to each other clearly during each mission.  How many reps should each do… what count were they at…..

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions.  We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee.  Prayed and be thankful for all the soldiers overseas.  Never take our freedom and rights for granted.

    Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • 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!

     

  • Inaugural Sunnyside!

    No gloom this beautiful morning as PAX and 2.0s gathered at the Brees family playground.

    Circle up for a an overview of F3 and warmup.

    • SSH x 20 IC
    • Then we had 2.0s demonstrate proper “flossing” technique, to which we added cadence.  Tclaps to Peppa and Gabrielle for exemplary flossing.
    • Flossing, 4 count cadence x20.
    • Forward arm circles IC x 10, reverse arm circles IC x 10
    • Windmills IC x 10.

    THANG 1

    Mosey to the playground. Split into 2 groups.

    First group, PAX Peter Parker until all 2.0s ride the zipline. 2nd group does 10 pullups.  Then flapjack.

    THANG 2

    PAX carry a 2.0 on their back across the park to a tree.  All 2.0s climb or are lifted into the tree.  Photo Op.

    PAX carry 2.0 to benches at the fountain. All PAX and 2.0s do 20 dips IC.

    Mosey to the track.  Alternate run/jog to the gazebo.

    At the Gazebo, PAX and 2.0s do right leg step ups 10 IC, then left leg 10 IC.

    PAX carry 2.0s to the second gazebo.  Incline merks.  10 IC.  Then 10 more IC.

    Mosey back to the playground. for ….

    THANG 3 -the Caterpillar.

    PAX shoulder to shoulder in high plank.  2.0s army crawl down the “tunnel.” Last PAX runs to the front of the tunnel and 2.0s keep crawling.  The caterpillar moves forward.

    Finally, we circled up for F2&3. Count, and Name-o-rama.  Some PAX picked their 2.0s names, since their wives probably did the picking the first time around. Some 2.0s emphatically picked their own names.

    We wrapped with circle and prayer, then regrouped at the Coffee and Beignet spot for well deserved powdered sugar goodness.