F3 New Orleans

Tag: Mahatma

  • CelebrHATE on the small screen with Cowbell

    With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion.  Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.

    Spoiler alert:  Cowbell fartsacked.  Oh well, YHC tried……

    Back to the Ed Daniels bit.  YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman.  T-Claps to Triple Shift for spreading the word.  This will certainly help to maintain his crown as king of the EH.  Not that anyone was getting close to knocking him off that hill…….

    YHC made a quick mosey to the track to drop off some cones, more to come on that later.  Upon arriving back at the shovel flag that YHC planted, two more were planted next to it.  YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks.  As long as it has been cared for and used effectively, all is well.

    F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down.  At least 19 men showed up in force to promote the power and awesomeness of F3.  With the cameraman hanging out in the area, the clock hit 0530, and so it begins:

    Disclaimer, and probably one too short judging by the scolding looks of Rudy.  But hey, “Not a professional trainer, so modify as needed” was said…..

    Tuesday is normally a run day, hence the 610 Stomp name.  Due to circumstances, we did a sudden change and did a quick mosey to the track.

    Circle up on the matting inside the track.  YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.

    Warmup

    SSH IC x 31

    With that out of the way, it was time to celebrHATE!

    COP

    Hillbilly’s IC x 20
    Alternating Shoulder Taps IC x 20
    Tempo Merkins IC x 10
    Escalator

    The Escalator is 5 exercises, composed of:
    10 Burpees OYO
    20 Merkins IC (Up Down cadence)
    30 Smurf Jacks (a tribute to Cowbell)
    40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
    50 Squats IC

    Indian Run twice around the track, or 1/2 mile.

    One final tribute to Cowbell – Smurf Jacks IC x 30

    Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.

    Mosey to the first corner of the track for 4 Corners:

    Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
    Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
    Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
    Corner #4 – Iron Mikes IC x 10 (lunge jumps)

    Mosey back to the matted area for Ring of Fire #1
    All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
    Ring of Fire #2
    Same as before, just replace with 5 Burpees. That’s a lot of planking!

    Mary

    Flutter Kicks IC x 30
    Hello Dolly IC x 25
    American Hammer IC x 20

    Times up, mosey back to the flag(s)

    COT

    Count off and Name-O-Rama
    We had one FNG, and no, it was not a reporter.  Welcome Phoenix!  Some claimed the name was too good, but they’re just jealous.  They all wanted Fracsac too, but it was specially reserved for YHC!

    Announcements, intentions, and closed with a prayer.

    Thanks for posting with me today and for putting up with my inability to design a proper court.

    Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here

     

    NMM

    If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
    Reluctant Yankee: 8
    YHC: 24
    El Guapo: 30
    Hokey Pokey: 32
    Seaman: 33
    Rudy: 35
    DaParish: 43
    Milkman: 56

    Come out Saturday and see the Burpee debt paid in full!

  • Kotter-Q

    After spending two weeks out of the country…and not exercising…there’s no better way to get back into it than to Q at the Foundry.  DISCLAIMER, let’s mosey to the field across the pond from the new Children’s Museum:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s (fka Pickle Pounders) x 20 IC

    Mosey to the Foundry (outdoor gym behind Christian Brothers School) for five stations:

    -Pull-ups

    -LSS (Low Slow Squats)

    -Dips

    -Box Jumps/Step-ups

    -10 Burpees as the Timer

    Rinse and Repeat…mosey across the field for 20 Merkins…and back to the Foundry for 2 more circuits for a total of four rounds.  Mosey back to the SF just in time for some Mary:

    -LBC x 30 IC

    -Penguins x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter kicks x 20 IC

    -Wife Pleasers (not Wife Beaters) x 20 IC

    Countoff, namerama, announcements, shoutouts, prayer.  It was an honor to lead this crew to the Foundry and back.

    -Amnesty…Out

  • 11s or 12s. I can’t remember

    Happy Monday – 7 PAX started the week off right with an early Monday post at Rock City. Tool was apparently still recovering from a weekend of Hogging for a Great Cause, so had handed the Q to YHC.  5:30 on the dot, time to get the show on the road. Disclaimer and off down the gloomy track towards the rocks.

    Warm Up: The usual, at least kind-a

    • SSH x25
    • BAM.  Abacus rolls in hot.  Take that, Tool.  That’s a #HIM, showing up on Monday after HfC.
    • Slow Windmills x10
    • IW x24 (YHC was confused on count.  An omen of what was yet to come, I suppose)

    Go grab a rock.  Any rock.  Triple Shift – you’ve been challenged.  I don’t know where Mahatma found that thing.  But it was RIDICULOUS.

    Bring your friend to the tree line.  Peter Parker x25 (didn’t think I’d forget plank stuff, did you?)

    11s: You know what YHC thinks of with the number 11?  Yup, Notre Dame National Championships (and yes, I am painfully aware that none are within the last 30 years.  But there’s always next year.)  So lets do some 11s.

    • Merkins on the far side
    • Curls on the near side
    • “Let’s get it, Baby” says Marlin.  “Go” says YHC.

    OK, YHC forgot how to add up to 11.  Something that shouldn’t be that hard, but seemed perplexing to me.  But fortunately, the heckling of Walleye and Rev Sox straightened out the PAX and got us started correctly.

    OK, YHC also forgot to tell people to BRING THE ROCK WITH YOU.  Several PAX grumbled as they returned to the starting line.  But finally, we were off – Back and forth.

    Plank for the 6, with some Parker Peter IC.

    11s: You know what else YHC saw with the number 11 yesterday?  ND Women’s Lacrosse upset #1 Syracuse 11-10.  So lets do another round of 11s.

    • Squat Jumps on the far side
    • Lunges on the near side
    • Rocks in the middle.  11 shoulder presses each time you run past your friend.
    • Halfway through, a Q-dible: change to 11 rows each time you run past your friend.

    Plank for the 6, with some MC IC.

    Mary: Circle up for a few mins of Mary

    • LBC x25
    • Flutter Kick x25
    • Penguin x25

    Return the rocks and mosey back to the flag.

    At the flag, when given the choice – Bogey selected that we close with 11 burpees.  So 11 burpees it is.

    Finish with Count-off, Name-o-Rama.  Quality group of gentlemen I’m proud to start the week off right with. Props to Hand-Grenada who has jumped into Pontiff F3 with both feet, quickly becoming a regular at Rock City and The Uptowner.

    Finish with our intentions (especially those who are sick and undergoing surgery), and a prayer for the graces of God to be with us today.

  • To your left, no my left….Get Some!

    From the start (a bit of humility and learning) set in for the QIC as 16 men gathered and heard the disclaimer by none other than Craig…..Oh wait a minute a.k.a. Mahatma-Ice.  So it begins –

    DISCLAIMER

    Mosey to towards the big field for warm up – while listing to chirping complaints that “running” is only supposed to on certain F3 workout days.

    Warm up

    SSH x 30

    Seal Jacks x 25

    Down to your 6 – no stand up (to moans from the Pax primarily Rudy and FracSac, as if the extra effort was going to cause a little more sweat).

    Once back up Hillbilly x 15

    ISW x 10

    Austin Butt Kickers (again communication break down as to left arm out, “what leg” back.  QIC may be better at demonstrating the exercise, it finally begins) x 20

    Dive Bombers x 5 (4 cnt)

    Bicycle Kicks x  20

    Now for the reason we all got up and came out this morning… The Thang-

    1st Field Event:

    2 man team – 100 Burpees total split “evenly” between them.  (1) did Burpees will the other went out 2 tree distances doing Bear Crawl then back doing Kongs – Switch the effort.  I think most got a shot at doing the out and back twice.  I teamed with Frac, he was determined to add in additional Burpees thinking I might have gotten more than him (I’ve come to learn, he likes them!)  Can’t speak for any other teams.

    2nd Field Event:

    Pax broken up into 4 teams of 4 –

    ZigZag Squat Run; Indian Style (with some kind of audible to note that Pax member completed their run and next Pax to go).  Distance 4 trees with the entire team to sprint back. QIC noted after the start of this “thang” that the losing team had to complete 5 Burpees (TripleShift’s team lost – complaints about brotherhood so all teams gave the 5).

    3rd Field Event:

    2 teams of 8 –

    Body Tent Low Crawl – Distance 5 trees (Again complaining from the field that there was some kind of “big” brother rules as to the line of completion for everyone to sprint back) so again PAX all participated in Burpees

    4th Field Event – Back to 4 teams of 4

    Low Crawl – Frog Hop – Low Crawl – Frog Hop….. Distance 4 trees.  (Bit of a communication break down but PAX figured it out and the event was completed)  Can’t recall the losers but I think the understanding was we all shared in the Burpees.

    5th Field Event – Pax back to 2 teams of 8

    Plank Body Hurdles (Indian Run) – losing team busted butt to make it close but circled up to start Burbees – somehow the brotherhood of sharing the pain was now gone with the other team heading off to get water…..Rudy called them out and most jumped in grinded out a few.

    Slow mosey towards fountain –

    Pax circled the Fountain with QIC wanting to create 8 2 man teams – seemed easy enough….”look to your left and that’s your teammate; well my left!  QIC learned a lesson as to using a count off to establish PAX position then match 1&2…… (this will be used next time for sure).  Now add in that we pissed off the legal training crew, encroaching on their space – we only needed a small section but this might be why women aren’t mixed in with F3 groups, they pick up their stuff and stormed off, clearing the area.  (When Qing in future, I’ll be more sensitive).

    1st Fountain Team AMRP

    While one member did box jumps the other hopped 1st set of steps then 2 Burpees at landing area then hopped as many steps at a time until reaching the top landing 3 Burpees, run back – SWITCH  x 2

    2nd Fountain AMRP

    Same team effort as above except Shoulder Taps 1st, then Durkins while teammate hops the steps and does Burpees.

    With about 7 minutes to go – Mosey back towards the flag – TripleShift was pushing the pace so we had enough time to detour to the big field for some last minute Mary-

    LBC x 20 (4cnt)

    Scuba kicks (Flutter Kicks) x 20 (4cnt)

    WWII – Sit ups x 4 (4cnt)

    Pax member reminded (actually it might have been a complaint) that QIC had passed the 7:30 mark so the fun had to end with a quick mosey back to the flag.

    COP, announcements, no intentions – closing prayer.

    Gents thank you for the opportunity to lead (and learn) today.  No doubt God gives us the blessing of the present to be embrace and enjoy.  I’m want to give a shout out to 2-Utes for getting me involved with F3!

     

     

  • Oops, it’s me again.

    It’s been gloomy this week.  A good resbit before the Turkish steam bath that is soon to arrive.  QHC sees a lonely silhouette of a PAX ready to go.  It’s Hand-Grenada, our FNG from Monday gratis Walleye.  He’s nervously peering into the chasm for the pumping station into Pontiff.  It’s scary business.  But not nearly as scary as when QHC asked who’s today’s Q and was told he was!  Actually, that doesn’t frighten QHC any more.  I just hope my on-the-cuff DownPainMents aren’t too dull, whiskey-dick-ish (TClaps to Tool for the vocab drills) or repetitive.  So with an opportunity for a real Disclaimer (because a professional trainer would know he’s up), the PAX is off–for a distance of about twelve feet.

    COP1:

    • SSHs ICx20
    • Inchworm (gratis YSR at the Birdcage this week) ICx10
    • Moroccan Casbah (gratis The Rev from about a year ago or so) [squat while twisting arms] ICx20
    • Mountain Climbers ICx20

    The PAX gets two rocks: big and bigger for COP2:

    • Overhead press ICx20
    • Curls ICx20
    • Nape scratchers (tricep lifts) ICx20
    • Rows ICx20
    • Bench press on our 6s ICx20
    • Low slow squats ICx20

    Rinse and repeat, but with ICx15 (and regular squats instead of LSS); rinse and repeat again, but with ICx10 (again regular squats instead of LLS); then rinse and repeat again–kinda:

    • Overhead press ICx5 (but real slow, 20 count, for #5)
    • Curls ICx5
    • Nape scratchers ICxG (but real slow, 20 count, for #5)
    • Rows ICx5
    • Bench press ICx5 (hold last for 20 count)
    • Low slow squats (for a total of 25 LLS and 25 regular squats) ICx5

    Time for some relaxing at the wall:

    • People’s chair for a long-ass time, with overheads ICx10 and curls ICx10 and sitting some more
    • Rest oh so briefly
    • People’s chair again for not at long: overheads ICx10, curls ICx10, hold rock out 30 seconds.

    Mosey back (10 feet) for Circle of Mary:

    • Flutter kicks with rocks ICx20
    • LBTs ICx20
    • Hello Dollys with rocks ICx20
    • Penguins ICx20
    • Rosalitas with rocks ICx20
    • WWII situps ICx20
    • Russian twists with rocks ICx20
    • LCBs with rocks ICx20

    And it’s 6:15.  Countoff, Name-o-Rama, Shout Outs and closing prayer from HVAC.  Tclaps to Hand-Grenada for two posts in his first week.  Jingle Vader

  • The 40, Part 4

    Its Okwata Time. That means its Levee time. 40 times.

    11 PAX gathered around the shovel flag this morning in the dark gloom. Alas, no glorious sunrise over the waters of Okwata. The PAX will have to wait several weeks for the morning light to appear during the workouts again. Until then, just gloomy gloom. The PAX welcomed the visitor – Schottenheimer from Cleveland. Thanks for coming out to join us!

    At 5:30, YHC pronounced the disclaimer and so we began.

    First, Mosey 10 yards to the flag (from all the way across the sidewalk). Circle up for warmup, sprinkled with mumble chatter.

    • SSH x25
    • Abe Vigoda x10
    • IW x25

    Then off to the base of the Levee.

    By now, the PAX know the drill.  10 exercises.  4 Sets of each exercise.  10 reps per set.  Back and forth over the Levee for each set.  That equals (do the math….) 40 trips over the levee.

    1. Cross Fit Merkins: Oh, the grass is cold.  And wet.
    2. Box Cutters: Out-Up-In-Down half the time, Up-Out-Down-In the other half.  Shorty finally realizes there’s a difference.
    3. 4-Count Lunges: Triple Shift appears to have mixed signals and went for the 20 reps of 4 count lunges.
    4. Derkins: a new wrinkle – stop half-way down the levee for the exercise.  Slip and Slide trying to stop
    5. Dying Cockroach: Frac rightly points out that Roaches crawl, forcing a clarification from YHC that we were doing the Dying variety.  On our backs.
    6. Bobby Hurley: OK, YHC certainly felt this when running up the hill.
    7. Irkins: stop half-way up the levee for the exercise.
    8. Monkey Humpers: I thought the Bobby Hurley burned….
    9. Hello Dolly: I think that just maybe I saw Mahatma break a sweat.
    10. Burpees: The crowning glory, as Tool was lamenting the lack of burpees in the workout.

    Finished up at 6:08.  We are getting better at this.  That meant we had time for more!  Quadrophelia!  Up to the top of the levee, so we can run forwards-down and backwards-up (i.e., always look to the lake) for 4 minutes.

    Back to the flag with a minute to spare.  Time for LBC x40.

    Finish up with Count-off and Name-o-rama.  Intentions, then close with prayers.  Psalm 40, a song of praise.

    I waited patiently for the Lord;
        he turned to me and heard my cry.
    He lifted me out of the slimy pit,
        out of the mud and mire;
    he set my feet on a rock
        and gave me a firm place to stand.
    He put a new song in my mouth,
        a hymn of praise to our God.
    Many will see and fear the Lord
        and put their trust in him.

    Thanks for letting me lead!

  • Sudden Change!

    8 F3 regulars circled the virtual site flag on a cool 50 degree gloom ready to get better!

    DISCLAIMER

    Mosey to the track and around it once doing butt kicks, high knees, karaoke each way, repeat X2.

    COP #1: WARM UP
    SSH X 20
    Hillbillies X 20
    J Lo’s X 10
    Squat Pulses X 20
    Good Mornings X 10
    Burpees X 5 OYO

    Mosey to the Foundry stopping twice for sudden change: 5 Burpees OYO
    The mumblechatter was music to my ears!!

    Foundry Circuit: Partner up, 4 groups
    – Run to water fountain, 5 Burpees, run back (timer)
    – Hanging leg lift oblique twists
    – WWII Sit Ups
    – Pull Ups

    Rinse and Repeat

    Mosey to NOMA stopping on the bridge for sudden change: 5 Burpees OYO
    YHC noticed a well lit area with a nice sized curb, perfect for D14 ISI!
    Single leg curb hops X 45 seconds each leg.
    If you’d like a demonstration on perfect form, just ask Bogey.

    Line up at the fountain for:
    Dips X 20
    Ierkins X 15
    Derkins X 10

    COP #2: MARY
    LBC X 30
    Russian Twist X 20
    Crunchy Frog X 20 (RIP Shorty/Snooze)
    Hello Dolly X 10

    Mosey back to the VSF.
    Hold up, sudden change: 5 Burpees OYO

    Made it back with 30 seconds to spare, my bad…
    5 Burpees OYO

    Sealed the deal with COT: Count-off, Name-o-rama, announcements, intentions, and Prayer.
    Good luck to those Tough Muddin’.

    Thanks for letting me lead.
    Cowbell

  • Its march, must be basketball time

    It’d been several months, but YHC was ready to get back to business. Unfortunately, in the meantime – apparently YHC had forgotten many aspects of how to Q, and the PAX was always ready and willing to point out his many mistakes and flaws. Oh well. You get what you pay for….

    Arriving at 6:20, YHC enjoyed some good F2 with the early arriving PAX. Slowly but surely a good size crew pulled in, and as 6:30 rolled around, the crew of 19 set off towards the east – enjoying the pink and orange hues from the sunrise as we moseyed towards the lawn in front of the museum.

    Warm up:

    • SSH x25 (Here comes Coxswain – he seems to think the workouts start at 6:35)
    • Smurf Jack x20 (Mumblechatter about “Smurf Jack” and “Cowbell” seemed rampant)
    • Hillbilly x25 (Bogey decided to point out some flaw in YHC’s form.  YHC thought his form was perfectly adequate.)
    • ISW x20

    Its March, leading up to the NCAA tournament.  So lets talk basketball…

    Thing 1: Notre Dame reference, of course.  Wednesday Night, YHC making dinner and turns on the TV to discover ND playing Va Tech.  Early in the second half, ND is down by 21 and looking terrible.  End of second half, ND is up by 5 and celebrating.

    • Peter Parker x21, 5 Merkins
    • Parker Peter x21, 5 Merkins
    • Shoulder Taps x21, 5 Merkins
    • Floyd Maywether x21, 5 Merkins

    Little did he know at the time, but our FNG is a Va Tech fan.  Sorry (but not really) about that.

    Thing 2: 2000s and the advent of the “1-and-done”- 1 year of college bball before moving on to the pros.  Anthony Davis wins national championship and Final Four MVP.  Then on to the Pelicans.

    PAX splits into 3 groups for the “1-and-done Indian Run”.  Each group runs from the front of the Museum out to Wisner, then back and on to the Refinery.  The “1-and-done” part: the last PAX drops for 1 Burpee before sprinting to the front of the line.  Each PAX seems to get about 5 burpees in during the run.

    Thing 3: Duke and the dreaded “Bobby Hurley”.  Dang them and their slap-the-floor approach to defensive intensity, epitomized by Bobby Hurley in the early 1990s.  PAX pair up – 10 groups.  YHC fumbles a bit trying to get the 10 exercises ordered to intermix legs, arms, and core.  YHC fails miserable.  Many PAX point out YHC failings.  YHC perseveres.

    • 15 Bobby Hurleys (the timer)
    • Box Jumps
    • Ski Jumps
    • Pull Ups
    • Step Ups
    • Dips
    • Mountain Climbers
    • Rows
    • Knee Ups
    • Merkins

    Repeat for 2 cycles.  Bobby Hurleys followed by Box Jumps followed by Ski Jumps: that’s a bad ordering of exercises.  Note to self to try and avoid that next time.

    Mosey to the great lawn

    Thing 3a: Quick Pitstop at the Tool Wall for 25 Calf Raises and 25 Monkey Humpers.  Just because.  Mosey on to the great lawn and plank in the center for the 6.

    Thing 4: Dean Smith and the 4 Corner offense.  OYO – 8 8-count-body builders at each of the 4 corners around the great lawn.  Start where ever, go in whichever direction.  YHC doesn’t care.  Just get to each corner and do 8.  Go.  El Guapo had to be reminded what a “corner” is.  its not the straight away.  Its the corner.

    Return to the center to plank for the 6.

    Thing 5: Fab 5 from Michigan – we’ll do the Ab 5

    • Ray Jackson (the lesser known member): LBC x25 (because YHC couldn’t think of a J ab exercise, though several astute PAX later pointed out the J-Lo….
    • Jimmy King: flutter Kick x25
    • Jalen Rose: dying cockRoach x25
    • Juwan Howard: american Hammer x20 (YHC feeling the pain…)
    • Chris Weber: that’s right, the dr. W x10

    Thing 6: Nolan Richardson and Arkansas “40 minutes of Hell”.  PAX finish with our version of “4 minutes of hell”.  Suicides across the great lawn OYO for 4 minutes.  Go.

    Mosey to the VSF (20 PAX and we have a VSF?  Where are the flags?!?!?!?)

    Count-off, Name-o-rama.  YHC told he is doing it wrong (which, apparently, he is).  Naming of our FNG – was “Papa Bear” (celebrating his brood of 3 married children and youngest 9 year old), until we realize that “Papa Bear” is already claimed.  So late pivot, naming him “Hokie Pokey” for his Va Tech connections.

    Announcements (Thursday Night Basin Run, next week’s Tough Mudder).  Intentions and Prayer to close.  Today’s scripture is the parable of the pharisee and tax collector praying in the temple.  Jesus instructs us to pray as the tax collector, humbly.  Lord, teach us to be humble.  Lead by our example, not by our words.

    Gentlemen, thank you for the opportunity to lead.

  • RED Friday – Captain Dan Whitten

    This RED Friday Workout was in honor of Captain Dan Whitten.

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

    Warm-up:’

    Imperial Walkers x 10

    Then YHC turned it over to Abacus to complete the warm-up:

    SSH x 20; Windmills x 20; Low Slow Squats x 20; Arm Circles x 15 forward x 15 back

    The Thang:

    22 Kettlebell swings; 22 box jumps; 400 meter run; 22 burpees; 22 Squat Thrusters.

    Do as many rounds of the above as possible in 30 minutes.

    Moleskin

    • Great work today.  Everyone finished at least 3 rounds.  Mahatma was a beast, completing four rounds in honor of a friend with very serious health issues.
    • Kobains for the box jumps on the wall.  Not the safest exercise.
    • Great job by Abacus leading the workout. Come support him next Friday for his VQ.

     

  • The leadership principle of Humility

    HUMILITY
    hu·mil·i·ty
    /(h)yo͞oˈmilədē/

    Definition –  Not thinking less of yourself but thinking of yourself less

     

    When I saw the slot still open for the Q at the foundry on Tuesday, I had to sign up.  Especially since I told Walleye that I would bring the flag.  It might surprise you that this was my VQ at the Foundry so I had to make it good.  I was looking for inspiration while causing some perspiration and Mathlete suggested that I check out www.pushjerk.com.  A quick perusal of the website brought the pain this midday morning.

     

    WARMUP

    30 SSH x IC, 20 Hillbilly x IC, 15 Windmills and 10 arm circles (front and back).

     

    THE THANG

    A) 3 rounds / 3 minutes each round / 45 second rest

    7 SSH, 7 Mountain Climbers and 7 Jump Squats – AMRAP in the 3 minutes

    The goal was to at least get 6 rounds in the 3-minute time limit.  Mahatma Ice and Cowbell left the Q and the PAX in the dust!  Well done!

    Cool down with a quick 400 mosey to catch our breath.

    B) Next up was the Genuflect / Lt. Dan.  Instead of a 1 squat to 2 lunge ratio, we got down on our knees and got back up and coupled it with the lunge sequence.  Genuflect up to 7 and bear crawl back.

    C) Jack Webb

     

    MARY

    30 x IC Flutter Kick, 20 x IC LBC and 15 x IC Dying Cockroach.

    3 minutes of ‘Get on Up’ and 2 minutes of the Dying Worm (my core is still sore).

     

    CIRCLE OF TRUST

    For my inspiration, I told the story of Booker T. Washington and his character of humility.  Being leaders we are called to leave any pretense at the door and look to serve others.  Check out the story below.

    http://www.midnightangel308.com/real_lesson_in_humility_a.htm

    Countoff, Namerama and Prayers for Fracsac’s aunt dealing with cancer, Tool’s son Brady and all the special needs families and my employee who was diagnosed with moderate to severe Emphysema and can no longer work.  Thank you for the honor of leading!