F3 New Orleans

Tag: Medulla Oblongata

  • The Moist-less Melvin

    Moist was supposed to have his VQ this morning.  Work called, and he could not make it so YHC jumped in to help.

    This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.

    So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.

    5:00 showed on my watch and 5 PAX were ready for a beat down.  Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up

     

    Warm Up

    SSH IC x20

    Imperial Walkers IC x20

    Peter Parker IC x15

    Parker Peter IC x15

    Sun Gods- Arm Circles Fwd & Rev IC x 10 each way

    Mosey back to the Park

    Did I mention I still have 6 Cinder blocks in my truck….5PAX,   PERFECT!  Grab a block!

     

    Thang 1 – Christmas tree Workout

    1 Burpee 40 Yard run out and back

    1 Burpee, 5 BobbyHurley’s, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back

    After a 20 Count by T-Square  We had just enough time for some Mary

     

    Circle of Mary

    Willie – Penguins IC x20

    YHC – Dying Cockroach IC x15

    Thighs – Flutter Kicks IC x 20

    Frozone – Mountain Climbers IC x 15

    T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down  to waist. IC x 10

    Mosey back to Flag.

     

    Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th

    Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer

    Moist you owe us a VQ.  T-Square is going to try to take the VQ next week.  EH your Westbank friends!

    Another good beat down at the Master Melvin.  Thanks for the opportunity to lead!

    SYITG!

     

     

     

     

     

  • Leave No Man Behind

    Pre-Thang

    The night before, YHC attended Martini Madness and had to behave himself by not indulging in every kind of vodka available.  Thank goodness that event ended at 11 p.m.  YHC woke up at 5:00 a.m. because he was excited to Q his first Mothership.  YHC got to the AO early around 6:10 am. and saw FracSac jump roping for the Sept. ISI Challenge.  He was at it!!!  YHC greeted him with a good morning and went off to set up some cones at the Great Lawn.  At 6:30, YHC gave his standard disclaimer and off the 15 PAX.

     

    Warm-ups

    Moseyed to the Great Lawn and did the following in cadence:

    SSH x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    MC x 20

    After the warm-ups, Tool and Da Parish went off to the Grandmothership with a low impact workout while the remaining PAX partnered up for the first exercise at the Great Lawn.  For the rest of the day, the PAX would have the same partner.  Some mumble chatter from Rudy about having Cowbell as a workout partner.

     

    Great Lawn

    Lined up at the first cone – 5 LBCs.  Get to the second cone – 10 LBCs….  increment of 5 to the sixth cone with 30 LBCs.  But how did the PAX get from one cone to the next???… wheelbarrow your partner and flap jack at each cone so each PAX got an equal opportunity to get his hands dirty.  Total LBCs = 105.  Then moseyed to the Fountain in front of NOMA with your partner.  Planked and waited until the last team arrived.

     

    The Fountain

    Paired up the teams to form a team of 4.  For the remainder of the day, these were the teams:

    Team A – Rudy, Cowbell, El Guapo, Two Yutes

    Team B – Medulla, Moist, Heisenberg, FraSac

    Team C – Outbreak, Thighs, Calliope, Out for Justice

    As a team – performed 200 box jumps. But only one PAX can do the rep count while the remaining 3 PAX were doing the shoulder taps with your fists (called the King Kong).  A lot of mumble chatter after this as you can see later in this back blast.  After 200 box jumps, the teams had to perform 300 dips.  Once again, only one PAX can do the dips while the remaining 3 were doing air squats (YHC heard few PAX saying this must be Kong Squats).  Once 300 dips were completed as a team, Indian ran (YHC heard a PAX calling this a Kong Run by hitting your chest with your fists while Indian Running) to the main entrance of the park.  Planked and waited until the last team arrived.  YHC believes there will be a list of new lexicons coming soon with a Kong theme.

     

    Main Entrance

    As a team – performed 300 merkins.  Only one PAX can do the rep count while the remaining 3 PAX were standing in Al Gore position.  Once completed, the team BLIMPS through the median.  Starting at the first light post with 5 burpees.  Ran to the second light post with 10 lunges each leg.  Ran to the 3rd post with 15 imperial walkers each leg…. to the fourth post – 20 merkins…..to fifth post – 25 plank jacks…. to the sixth light post with 30 squats.  Then Indian ran to Baby Foundry.  Planked and waited until the last team arrived.

     

    Baby Foundry 

    Pull-ups exercises – one pax would do 10 pull-ups, one pax was the spotter, 2 remaining pax were performing patty cakes.  Rotate until each PAX within the group finished with 10 pull-ups.  Then rinse and repeat.  So each PAX ended with 20 pull-ups.  Combined all teams and Indian Ran back to the Great Lawn to meet back up with Tool and Da Parish to finish the day with a round of Mary.

     

    Round of Mary

    Flutter Kicks  x 20 IC

    Dying Cockroach x 20 IC

    Hello Dollys  x 20 IC

    American Hammers x 20 IC

    The PAX moseyed back to the flag for the COT at 7:30 a.m.

     

    COT

    Count-O-Rama 15PAX, Name-O-Rama, announcements, intentions.  One thing I love about F3 is the comradery.  The purpose of today’s workout is to stay as a group.  Leave no man behind mentality.  Work as a team.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • 100 is the number!

    When Mulligan had to back out of Q’ing, I jumped at the chance to take the Q , especially knowing it was going to be my 100th F3 workout this year.  I arrived early and stealthily unloaded the 6 cinder blocks I have been toting around in the back of my Suburban onto the lawn behind “Touchdown Jesus”(surprise for later).    I was dreading this day, as I knew at the end of the workout, I had a burpee bet, with Willie, to pay off for our Fantasy League game, loser does the score differential in burpees, Let’s just say it wasn’t close and the number was 61 burpees!  OUCH!

    The PAX began to assemble at the front of the park and at 5:30 we were ready to go.  The Intro and disclaimer were given as well as the Announcement that this was my 100th beatdown.  I don’t think anyone could believe I actually keep track of that, but I do.  So off we went for a Mosey down to Walnut across St. Charles and back down to the nicest patch of grass Uptown, the Loyola “U” for the Warm-Up.

    Warm-Up – 100 Reps of warm- up

    SSH x20 IC

    Imperial Walkers x20 IC

    Mountain Climbers x20 IC

    Hillbillies x20 IC

    Sun Gods – 10 Fwd, 10 Rev

     

    Thang 1 -100 Rep Circuit

    Did a count-o-rama to determine we had 25 PAX divided up in to 5 groups of 5,  Five Stations setup around the lawn

    Station 1  – Dips – this was the count – 20 reps

    Station 2 – Monkey Humpers – AMRAP

    Station 3 – SURPRISE WE HAVE BLOCKS AT WPM – Curls for the Girls – AMRAP

    Station 4 – Low Slow Squats – AMRAP

    Station 5  – Plank Jacks – AMRAP

    Finished first round, that was fun, Let’s RINSE AND REPEAT!

    20 count by King Kong, and lets Mosey to the Mountain.

     

    Thang 2 – Dora 1,2,3, up the Mountain

    Run up the mountain with stops  to exercise at each turn-around.

    Partner up, Exercise are 100 Merkin, 200 Bobby Hurley’s, 300 LBC’s, combined effort

    At each turnaround:

    PAX 1  would do 10 Merkin, 20 Bobby Hurley’s and 30 LBC’s, for the count

    PAX 2 would do Shoulder taps during the Merkins, Al Gore during the Bobby Hurley’s and Flutter Kicks during the LBC’s.   Flap Jack exercises at each turnaround.

    10 Stops on the way up gets us to our required counts.

    This took longer than expected, and as the last groups arrived to the top of the mountain I realized it was already 6:11.  No time for anything else…

    Down the stairs and a quick Mosey back to the Flag.

     

    COT

    Count-o-rama, Name-o rama, NO FNG’s,  Good!   I don’t want to hear anymore Mumble chatter about my bad naming skills.   My prayers were answered as I got a reprieve till next week from the burpee bet, as Willie had to leave as soon as we were done and didn’t make it to the COT.  Now I have to dread it for another week.

    Announcements:  A group is going to Mobile to help with the new AO there on Sat  anyone is welcome to come along.   Coffeeteria at PJ’s after.

    I thanked everyone for their support and motivation they provide me every work out.  I never could have lost the weight I have, 40lbs and gotten to where I am, 100 workouts so far this year, with out all of y’all pushing me every day and holding me accountable.    Thanks again!

    Special Intentions for Rudy’s family, and an HNJ mom fighting the good fight against cancer.

    My usual , still out of breath, Prayer!  AMEN!

    Thanks, as always for the opportunity to lead!  I always enjoy it!

    SYITG!

     

     

     

  • Westbank Circuit Course

    Westbank Circuit Course

    As the clock struck 5 AM, 4 PAX gathered at the flag with one FNG.  This was my first Q, so I was nervous.  I wasn’t nervous for the specific leading part, but nervous about ensuring the right balance of intensity to the workout.  If we were getting up at around 4:30am for a 5am start time, I wanted to make sure that it was worth losing some sleep.  I didn’t want it to be so easy that it felt like a waste, nor so intense that it crushed our fledgling Westbank group.

    So, I decided on a circuit course around Mel Ott Park.  And wouldn’t you know, after we welcomed everyone and mosey-ed on out to our warm-up exercise, everyone proclaimed as they shuffled that they hated running and that if this workout contained running it would ruin their experience.  Great!  What I feared would happen was about to happen.  I planned a circuit course that required running.  Well, being a new Q, I didn’t have anything else prepared, so I warned them that running would be involved and to stay motivated.  Here goes:

    WarmUp 

    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7
    Hillbillies – 7
    Sun gods – 10 each direction
    Side Straddle Hop – 10
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10

    Workout

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Step Ups/Box Jumps – each leg
    Station 2: Tricep Dips
    Station 3: Burpee
    Station 4: Flutter Kicks – cadence count
    Station 5: Bobby Hurley

    Each PAX did between 6 – 8 laps.

    MoM

    Cadence Count
    20 – Flutterkicks
    15 – Hello Dollies
    10 – Leg Lifts
    1 min plank

    Count-off, Name-arama, and Welcome of our new FNG – T-Squared – He is an architect from Gretna.

    At the end, we all had a good time.  Everyone was in good spirits.  The workout was challenging, but wasn’t a total disaster as I feared.  I learned a lot and am ready to participate and grow the F3 Westbank krewe.

     

  • 110 Floors 9/11 Remembrance Stair Climb

    Well – I wanted to sign us up for a Stair Climb to commemorate 9/11 so a few months ago I contacted a group that does one at the Hyatt.  They told me only first responders can do it – so I decided we would do our own stair climb at our Friday spot at WPM.

    The 11o Floors were the number of floors that First Responders and Firefighters climbed to get to people at the top of WTC in NYC on 9/11/2001.  I can’t imagine doing that in full gear with the stress of the scenario playing out – not to mention the heat and the weight of the gear.  Tclaps to Landing Strip, Peppa and Hawg for bringing their RUCK gear.  I think one more PAX brought their gear.

    We did a quick MOSEY to the base of WPM and immediately got to work trying to get our 16 trips up.

    It was much harder than I thought it would be.  I actually only got to 14 complete reps.

    All of the PAX in the first stairwell completed the activity.

    Tclaps to BAM from Winston Salem who actually did a stair climb on 9/11.  So he did it twice!

    We had our guy Carlton post again but then vanish mid workout – I suggest Copperfield for his F3 name–

    For he is a master of illusion.  (or perhaps GOB pronounced JOB)

    Thanks again for letting me attempt this reflection.  Someone gave me an idea for doing that at Champion Square next year and I think that might be a better location.

    See you in the gloom!

    RY

  • 40 points are better than 0 points

    It was a rough Monday morning for us Saints fans on the heels of that embarrasing loss in the season opener.  Surely a 45min therapy session at Rock City would help cure any hangovers or headaches.  Here’s how the healing went:

    Started with a mosey to usual area for warmup x20ea SSH, AC, WM, LSS, LCC, follwed by a brief delay where YHC pointed out scoring 40 points in a game is nothing to shake a stick….gotta think positive!  YHC annouced we’d knock out 40 of the final exercise which were SSH, despite Rudy’s request for burpees, which would come later.  Then a bear crawl to the rockpile to make sure the juices were flowing.

    We picked our rocks and headed to the main field/track area, keeping the rocks moving along the way with curls and presses.

    Circuit #1:  We lined up on the back of the endzone and partnered up.  PAX #1 ran to opposite endzone for 10 Burpees and ran back (timer) while PAX#2 knocked out Curls x20, LBC X20, Curls x20, LBC x20,…until partner was back.  Flip flop, rinse and repeat twice for a total of 3 rounds.

    Circuit #2:  We lined up again, this time approx 1oyds from the edge of the track.  Got things going with a 10 Burpee pre-thang to bring our total up to 40 Burpees.   Then, 4 rounds of Shoulder Press x10, Bear Crawl to track, Merkins x10, Backwards Bear Crawl…..totaling 40ea on the two exercises.

    Mary:  Round Robin included Hello Dolly x20, V-Ups x10, In-Outs x10, Penguins x20, capped off with LBT x31 to give a shout out to the LSU Tigers scoring 31 points and to Mahatma’s son who is on the team.

    Time was ticking so time back to the rockpile, then a mosey to the flag followed by some planking.

    COT:  YHC explained the orignal workout plan envisioned was hinged around the Saints winning and using the points scored as rep counts and as a way to celebrate our road to the post season.  Since we instead ended with a loss, YHC thought it would be fitting to still use the points scored by the Saints as a reminder for us to be greatful for what you have in life and not stress over what you don’t.  Additionally, we all have rough days on occasion and need to remind ourselves that the next day is a chance to move forward and make any improvements….which is hopefully what our beloved football team will do.  Capped things off with a prayer with intentions for Hawg’s mom and YHC’s son Brady.

    Thanks for the opportunity to lead.

    Tool

     

     

     

  • Presidential Fitness Test

    WHISTLE*  Gather up Gentlemen!  My name is Coach Da Parish and I will be your F3 Physical Education Instructor this morning.   I expect everyone to work hard enough to exceed their own expectations while maintaining your own physical health.   Feel free to modify on your own.  WHISTLE*  Mosey with me!

    W/U

    • SSH X 25
    • AV X 25
    • HB x 25
    • SG X 10 (Each arm)
    • MC X 25

    Mosey to the Foundry – Our great President, Ronald Regan, along with the Predetor himself, Arnold Schwartzenegger, care enough about you to demand physical excellence.  Now, why is this test important?  America needs warriors to fight the evil of communism.  Today that battle begins with basic exercises; the Shuttle Run, the Little Baby Crunch, the Pull Up, and the Merkin followed by the Mile Run.  You will have 1 minute to complete as many reps as possible.

    The Thang

    • 1 min AMRAP
      • Shuttle Run
      • LBCs
      • Pull Ups
      • Merkins
    • Baton Death March around the parade ground track

    Now that our physical test has been completed, please form a line in order of completed pull ups.   Ever other man shall be your team mate for a game of Ultimate Frisbee.  Each time a team turns over the disc, they shall be penalized with 2 burpees.   Should you allow the other team to score, you shall be penalized with 5 Eight count body builders.  (The final score of the game would be 9-1; shirts defeating the skins).

    WHISTLE* Mosey back to the flag for Counterama, Namearama, Annoucements, and COT.  Welcome Earmuffs (FNG) and Tiny Dancer (F3 Nashville).

    Gentlemen, it’s been an honor to lead you!

    Coach Da Parish

     

    Mole Skin – Here’s the benchmarks for the Presidential Fitness Award.

    http://www.vcs.net/uploaded/athletics/Presidential_Testing_Standards.html?1442249271749

  • A Michigander pays his debts…

    With cinder blocks dominating the past and burpees in yhc imminent future this gloom must deviate.

    A simple mosey out and about, the pax had no interest in a pearl in the pond so we continued on to the holy grass.

    Arm Circles forward & reverse 10×10
    Mountain Climbers x20
    Peter Parkers x20

    Mosey to the mountain, back pedal up the inclines and sprint the straightaways. On the riverside turns Russian Twist, lakeside turns Leg Lifts with a thrust, good idea @Fracsac! First round 10 each increasing by 10 at each level. At the end total came to 150 Russian Twists, and 150 leg lifts with a thrust.

    At the top of the last incline we posted for some angled work
    Inclined LBCs x20
    Decline Mericans x 10
    Declined Pickle Pounders x20

    Mosey back to the bottom and to the benches
    RLSU x 20
    LLSU x 20
    Dips with a hold x10
    RLPU x 20
    LLPU x 20

    Mosey back to the flag

    We had a new Holy Name dad, Chuck Smith, who is a ND alum. Unlike his fellow alum whom yhc owes a debt of burpees (41) Rudy didn’t show up so I got to take out my angst about last weekend’s ND vs M tilt and dubbed Chuck, Smick Chick.

  • Are You Ready for Some Football!!?

    YHC had this Q dropped in his lap Friday afternoon after realizing at WPM that Cowbell was scheduled to Q both WPM and the Mothership yet he was out of town.  With that being said I took the little time I had to try to come up with a good beatdown.  Pressure is on when it is your first time  Q’ing the Daddy of all AO’s, “The Mothership”.  Having  Q’d the Iron Pax Challenge last week I missed out on Da Parish’s Coach themed  beatdown last Saturday, and had heard how fun it was.  I wanted to continue that theme “Medulla style” as this is opening weekend for NFL football.  A crew of 14 PAX gathered at he flag  this morning, a little bit lite, by Mothership standards, but we do have 12 guys at the Blue Ridge Relay, and others out of town.  The disclaimer was given and off the PAX went for a lap around the great lawn.

    Warm up – No COP, this is Football Practice warm up, line up on “goal line”.

    20 SSH IC

    25 yard Karaoke, out and back

    25 yard Heel Slides, out and back

    25 yard High Knees, out and back

    Thang 1 – LAZY DORA’S 1,2,3, – Found this one on the website last night -Although I don’t think anything we do at F3 could be considered lazy.  So I choose to call these Medulla 1,2,3 – its Dora with out the running.  Partner up!!

    In honor of our LSU Fighting Tigers who take on Southeast LA  tonight the exercises were as follows.

    L    –  300  LBC’s –  PAX 1 does 30 LBC’s while PAX 2 does 6″ leg lift.  Flapjack every 30 reps till 300 total

    S     – 200  Shoulder Press in the Air – PAX 1 does 20 Shoulder Press while PAX 2 does AMRAP Merkins.  Flapjack every 20 reps to 200 total

    U    – 100 Up/Downs  PAX 1 does 10 Up/Downs while PAX 2 does Al Gores.  Flapjack every 10 reps to 100 total.

    Willie gave us a 20 count

    Thang 2 – S.A.I.N.T.S. – inspired by the B.L.I.M.P. routine combined with Four Corners routine.

    In honor of our beloved Saints who start their season tomorrow against Tampa Bay the exercises were as follow

    Starting in the corner closest to the flag we did exercises at each corner and finished in the center of the field.

    S   –  10 Shoulder taps (2 taps =1), run to next corner

    A   –  15 American Hammers (2 =1), run to next corner

    I    –  20 Imperial Walker Squats (2=1), run to next corner

    N   –  25 Nolan Ryan’s each side, run to next corner

    T   –   30 T-Merkins – searched the Exicon last night and this was the only T exercise I could find that would work for this. Basically a hand release                     Merkin, but you extend your arms out to a T and squeeze your shoulder blades together.  Run to the center of the lawn

    S    –  35 Slow low Squats

    Da Parish with a 20 count

    Thang 3 – Ultimate Football – After hearing all the fun they had last week playing Ultimate Frisbee, that I and others missed out on, I wanted to make that right.

    Ultimate Frisbee played with a football.   Divided teams up based on the partners we had for “Medulla 1,2,3,” which turned out to be a bad decision.  The PAX was quick to point out YHC forgot to designate shirts and skins so the first possession was a little crazy, but we got it all fixed

    2 Burpees on a turnover for the team that turned over the ball.

    5 Merkins    for each score – for the opposing team

    5 Overhead Claps by the scoring team, just something for them to do to applaud themselves.

    The disparity in speed and endurance between the 2 teams was made apparent early and OFTEN with YHC, Quick Draw and Da Parish finding ourselves on the same team opposite, Douille, Catfish and King Kong.  Let’s just say it was a shut out.  I blame the wet conditions and the wet football.  That’s my story and I’m sticking to it.

    Just as we finished the football game Tool runs up after his 7 mile run on his own just in time to join in for some Mary.

    Time was called on the Ultimate Football Game with about 7 minutes left before 7:30.  So we slow moseyed out of the wet grass to circle up for 6 minutes of Mary.  I chose the first exercise and then chose PAX to lead next exercises.

    Medulla – Dying Cockroach x 20 IC

    Willie     –  LBC’s x 20  IC

    Rudy      –  Hello Dollys x 25 IC

    Bogey      –  Penguins x 25 IC

    Douille     – Real Freddie Mercury’s x20 IC

    King Kong – American Hammers x 20 IC

    Mosey Back to the flag,  Count off, 15 PAX, NO FNG, Name-O-Rama, Announcements, Intentions

    Prayer for our Brothers in North Carolina for endurance, speed and safe travel, for Peppa and his family, for a Holy Cross football player that had to be carted off last night, and for Willie’s friend who just had kidney transplant surgery.

    Another great beatdown in the books.  Thanks as always for the opportunity to lead!  I enjoy it more and more every time I do it.  Look forward to having everyone back from their travels!

    SYITG!

  • Have Bricks will Travel

    After much Mumble chatter it was determined that the Westbank AO would probably be better served on Thursdays instead of Wednesdays.  YHC had  committed to Moist that ” if he built it I would come” to Q.  So I lived up to my commitment and made my way to the W-ank  for the extra dark and early beatdown.  Having picked up the blocks from Audubon to do the Iron Pax challenge at the Mothership last weekend they were still riding around in the back of my truck, so I thought we would put them to good use this morning.  As the clock struck 5 AM, 5 PAX gathered at the flag with one FNG.  The usual introduction and disclaimer was given and off we went. Quick mosey to the other side of the baseball field for the warm up.

    Warm Up

    All in cadence:  20 SSH, 20 Hillbillies, 20 Fwd Arm Circles, 20 Rev Arm Circles, 20 Mountain Climbers

    Line Up for an Indian Run back to Park,  with this  small Pax, every person went to front twice, at least.

    Westbankers, don’t say I never brought you anything, cause I had “presents” for  everyone.  Grab your block and Mosey to the park.

     

    Thang 1  –  Dora 1,2,3 with Blocks

    Partnered up for a little Dora – combined reps of:

    100 Squat Thruster

    200 Curls for the Gurls

    300 Chest Presses.

    PAX 1, ran the meandering track that goes around the playground, while PAX 2 reps out exercise till PAX 1 returned, flapjack and continue rep count.

     

    Thang 2 – 11’s with Blocks

    We placed our Blocks on the center line of our designated bordered by 2 trees approximately 30 yds. apart.

    On one side the exercise was lunges(2 =1)  – Starting with 10 reps – on the other side the exercise was Bobby Hurley’s starting with 1 rep.

    Perform the exercise, run across to perform the other  exercise, decrease lunges by 1 rep and increase Bobbby Hurly’s  by one rep, after each round till you get to 1 lung and 10 BH’s.  With the blocks lined up in the middle, every time you approached your block from the lunge side, 11 Bent Over Rows and when approaching your block from the Bobby Hurly’s side, 11 Goblet Squats.

    YHC had one more Thang planned but time was tight and 5:45 came quicker than anticipated.  So we wrapped up our last rounds and moseyed back to the flag.

    COT, Count-Off, Name-O-Rama, Thanks to Beiber for EH’ing our new FNG – Wreck-it Ralph, He’s 28(HATE) and likes to play video games.

    Announcements, Intentions were offered up, Sweaty Ball of Man, and closing prayer  for our intentions especially for safe travels and good luck to our brothers travelling to North Carolina for the Blue Ridge Relay.

    This AO is really building up a head of steam.  It seemed like everyone of the PAX said they had talked to or had someone in mind to EH.  I believe I have EH’d another HNJ dad, that should come out next week, as well.   Thighs volunteered to have his VQ next week at his new home AO and I passed on the flag for him to hold till next week.   Founding member Moist was out of town this week and will be having Surgery coming up and will likely miss the next 2 weeks.  Keep him in your thoughts and prayers for a speedy recovery and let’s keep this thing building up until he returns.

    SYITG!