F3 New Orleans

Tag: Mothership

  • Poker Run

    Its the game all the new cool kids are playing.

    “A poker run is an organized event in which participants, usually using motorcycles, all-terrain vehicles, boats, snowmobiles, horses, on foot or other means of transportation, must visit five to seven checkpoints, drawing a playing card at each one. “

    YHC has previously over-estimated the PAX’s ability to listen to and understand directions. And YHC was afraid that this particular set of instructions was going to be beyond the attention span of the PAX. The PAX were warned that this was going to require attention. And all but Angie’s List seemed willing to give it a shot.

    Quick warmup with some SSH (x31 – to celebrate 31 years since ND’s last National Championship. YHC promised this would be the only ND reference during the workout) and Windmills.

    Then – PAX assume plank position while YHC explains the game. The more backtalk and sass, the longer we stay in plank position. Except Jingle Vader. JV apparently has some objection to Plank, so he stood in the Vertical Plank with arms crossed.

    The Rules: there are 5 stations around the park. See the map. At each station there are some cards (playing cards) and a card (workout card). Each group picks a playing card, and the workout card tells you what to do (which exercise, how many reps).

    Each team visits each of the stations, getting 5 cards. OK, there were other rules too. But I don’t need to go through them all here. The 3 teams (Hawg, King Kong and Bongo; Douille, Angie’s List, Jingle Vader; Catfish, Rudy, iHeart, Da Parish) each took off.

    5 Stations with Legs, Planks, Merks, Abs, Burpees. Side note: drawing the Ace of Hearts and its 30 8 Count Body Builder reward kind of sucked. Thanks Catfish.

    OK, its about 7:20 and everyone is back in the Great Lawn with 5 cards. Circle up for opportunities to replace cards.

    Monkey Humpers: Do Monkey Humbers for longer than YHC, and your team can exchange a card. Rudy got to x40. Hawg, King Kong and Bongo tapped out after 2, and assumed the Al Gore position of shame.

    Plank: Plank longer than Rudy and your team can exchange a card. Rudy got to about 90 seconds. Hawg, King Kong and Bongo tapped out after about 10 seconds.

    Burpees: Everyone on your team get 10 burpees in less than a minute? Exchange 1 card. Hawg, King Kong and Bogo tapped out at exactly 9 burpees each.

    NOTE: Everyone should have realized something by this point.

    The Wager: Each team automatically antes 10 burpee. Winner does no burpee, losing teams pay the bet. Douille, Angie’s List and Jingle Vader call the lazy triplets at 25 Burpees. While Catfish et. al. ponder their move, Hawg announces the natural full house they pulled. Fortunately, that allowed Catfish et. al. to Fold and only pay a 15 burpee penalty.

    Congrats to the winners who SWEAR they drew 3 7s and 2 10s blind.

    Thanks all for giving this a shot!

  • My Qs are Impetuous

    Conditions:  70 and light rain

    Our curiosity had us gather near some type of Rock ‘n Roll Series race starting at the Peristyle.  Triple Shift said it started at 6:30. I think he was trying to get a free t-shirt and some post race pastries.  YHC gave a well thought out disclaimer and we headed toward NOMA

    The Thang

    In the aforementioned disclaimer, YHC had warned the pax that we would attempt to get in some miles and that if a pax member was not interested in running miles they could peel off and join the Muscleship.  Apparently the Mothership pax came ready to run. 

    Warm-up:  Hillbillies x 20; Low slow squats x 20; Merkins (IC) x 10; BTW

    Foundry: The Democratic Convention – Pax 1 with a Bernies Sanders; Pax 2 holds Al Gore.  Flapjack when Pax 1 falls off the monkey bars.  Did roughly 3 rounds

    Football Field:  Ten rounds of Tyson – Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards.

    • Round 1 – Burpees
    • Round 2 – Jump Squats
    • Round 3 – Diamond Merkins
    • Round 4 – Dying Cockroach
    • Round 5 – Sumo Squats
    • Round 6 – Wide Merkins
    • Round 7 – LBT
    • Round 8 – Bonnie Blairs
    • Round 9 – Carolina Dry Docks
    • Round 10 – 8 Count Body Builders

    Hustle back to flag

    NMM

    • A lot of talk about the blistering 9:30 minute mosey pace we started with. My reputation for speed precedes me.
    • BTW was NSFW
    • All agreed that the greatness of the football field we used for 10 Rounds of Tyson was well worth the long run to get there (and back).
    • Ten Rounds of Tyson was introduced at the F3 NOLA launch by Chung-Li.  We did 5 rounds that day I think.  To my knowledge this was the first time that the full 10 rounds were completed in NOLA
    • I was afraid that some pax might quit on me if I called out burpees for Round 10.  The Body Builders were well received. 

  • Born in the Shadows

    9/16/19 – Mothership

    Another Saturday morning, another Friday Night decision to choose the gloom over old habits.  

    A warm and inviting morning of about 40deg met the pax and everyone loved it. Greetings and disclaimer, mosey to the peristyle for warmups.

    WARMUP

    Mix of arm circles, grass grabbers, squats, round robin merkins (all pax holds plank while each pumps out 10 merkins in succession, complete the circle). 

    THE THANG

    Mosey to the base of Roosevelt Mall. Using the concrete benches – 10 box jumps, run to next, 10 incline merkins, all the way up mall. Plank for 6 at the practice track. 

    Practice Track – Partner up. Catch me if you can, one lap. 
    Keep your partner – double up with another set of pax partners. (we had 10 total pax, evenly split to two lines of 5, do not recommend going over 5) The exercise is Bear Crawl Inch worm. Make two lines in plank position, hands lining up behind feet of pax in front of you.  Pax at rear bear crawls to front of line, holds plank, next pax at rear bear crawls to front, holds plank… keep going. Half the football field. Cause why not. 

    Count to 20 for a breather (quickly). Back to your original partner. 200 squats. Set of 20 while partner holds a tree (Al Gore). 

    Mosey, listen to the mumblechatter, recalibrate, make a democratic decision to take the long way. All will celebrate. Back to the great lawn.  Tclaps to Triple shift who led some mary while six was swept. 

    Great lawn for 11s.  LBCs and Bonnie blairs across the lawn. Finished exactly on time. Mosey to flag, circle up. 

    Thanks to whoever tracked, we ran 3.6 miles with the workout. Tclaps to all. I didn’t exactly intend on it being quite so long… oops. We did some serious work. So for those who completed all the above… Respect. 

    THE NOTE

    A special huge shout out to F3 Kansas City!

    YHC was out in Kansas City for work this week and it’s worth mentioning how re-energizing it is to visit another outfit.  When I reached out, their lead, Blistex, went out of his way to organize with other pax.  Someone went out of their way to give me a ride from the hotel to beatdown, and some one else covered me for the ride back – every morning!  Just awesome that the beatdown means so much and the spirit of F3 would connect people to go so out of their way, for a stranger, to workout on a freezing cold morning, in the gloom. I mean how totally weird, and awesome is that?? I hope we NOLA Pax are representing ourselves and treating our visiting brothers even half as well. 

    Our F3 brothers founded their pax just in April of this year and they are already big enough to be holding steady AO’s 6 days a week.  Their push and their attitude was great to see and a solid reminder of just how needed, beneficial, and empowering F3 nation is. You’re not just showing up for yourself, even though that’s how it starts.  Once your life vest is on and you’re hooked, you’re showing up for the next man. For your neighbor. For some one who needs this just as much as you, but hasn’t started yet. 

    Speaking with one of the KC founders – Tapps (a great example of the F3 spirit) – he talked about how just like when you’re born in the hospital, you don’t get to chose your name, when you’re born in F3 you don’t get to chose your name.  You earn it by showing up and going through the pain of birth (or beatdown) and getting named by your new F3 family. So we are all born in the shadows, in the gloom. That’s the start of the new us, committed to being a little bit better, every day. 

    Thanks for the F3 community. Thanks for letting me lead. Thanks to the gloom. 

  • Failing Upwards

    These warm, thick, moist ( I said it) Southern mornings seem to stretch in front of and behind us without variation. It’s unmistakable. That feeling, the transition, of stepping from your front door (that sweet clean cool conditioned air) into the physical force of warm jell-o that is the south. A low level of perma-sweat is the accepted norm. Under these conditions 20 men (one FNG) met, with great enthusiasm, in the gloom of City Park.

    YHC was looking forward to his Second Q. He even planned out a few maneuvers he thought might be fun and thought of how to map out the days work. However, today’s BB is not a story of great triumph, it is one of progress.

    To start YHC forgot about the disclaimer momentarily, so some men did think I was a professional and did not know that they could modify. Second, YHC bumbled through the lead-in to each warm-up exercise, giving a variation for each, which opened the door to chatter amidst the ranks. As Q, variation can lead to chatter, chatter, can lead to dissent, dissent can lead to mutiny. A fair warning for any who might take the mantle as future Q. But not to worry, YHC was open to input, heard the people and adjusted accordingly.

    The THANG

    Warm Up in Peristyle (…to the best of recollection)
    x10 Arm circle fwd/bck
    x10 Hill Bill
    x20 Peter Parker
    x20 Parker Peter
    x15 jump jack
    Then everyone pick a column x3sets of Sunday Mornings:
    People’s chair w/ x10 jack web
    Donkey kicks x5
    Balls to wall, count to 10
    (three movements = 1 set)

    Line up – Mosey/Indian run to practice track
    Partner up
    1. Catch me if you can – Partner runs ahead backwards while other partner drops for 5 burpees, sprint to catch, alternate, 400m
    Cont. w/ Partner – following cumulative
    2. 100 Merkins – Sets of 10, partner holds plank while other partner completes set, alternate to total
    3. 200 LBCs – Sets of 20, partner holds legs raised while other completes set, alternate to total
    4. 300 Squats – Sets of 30, partner holds squat while other completes set, alternate to total

    At this juncture YHC had two ideas of what he wanted to do, but was a little uncertain of time. Opting to start a mosey back to the Great Lawn, he lost a little control of the group, who, like cats when not given explicit direction, had a mind of their own. This led to a different route back, which altered timeline. YHC takes full responsibility for this fork in the road, which was a result of indecision. Once outside my comfort zone, I turned to a wisened veteran, Screwtop for a tip on a next workout, he advised 4 corners. Since YHC wanted to keep momentum and control, he jumped on idea, announced to group, and tasked 4 individuals with deciding on a movement for each corner. However, in haste, I was not clear about time spent at each corner, or much of anything, so it turned in to everyone being responsible for their own time in 4 corners.

    While this was not the smoothest F3 beatdown that many know and love, I feel like there was plenty of sweat and ready-to-be-done’ness’ by the end of our hour to say it was a successful day nonetheless.

    My lesson – don’t go in to a Q with too many ideas of what to accomplish. Pick your workouts. Keep it simple. And stick to your plan. Any time allowed to think about what to do next, gives rise to chaos. Anarchy. (Don’t look into applying this reminder to life… it might lead to improvement). Also, the older I get I find myself abiding the principle, “If you haven’t failed at doing something, and gone back to it to keep doing it, are you even invested in it?”


    I appreciate the patience of all while I had a growth Q and want to thank the spirit of F3 for keeping it fun for all. Veterans stepped up, tclaps to those who did, and ultimately this group is about camaraderie, practicing leadership, and pushing each other to be better all around. I am excited to step up to another Q in the near future, and tighten up the execution then.

  • They have real water

    With 10 pax playing crossfit at muscleship & another 15 chasing their 2.0s for beignets, only 11 pax were up for a classic beatdown at mothership. After the brief disclaimer we moseyed to great lawn:

    1st COP: SSH x25, MC x20, IW x20, PP x20, HB x20, PP x20, SJ x20

    Line up at the trees: 5 body builders (not burpees) then run and touch the opposite walkway – repeat 5 times for a total of 25

    2nd COP: Plank MC x20 (a bit awkward & difficult), Lunges x20, Plank PP x20, Lunge Climbers x20, LLS x20

    Water break then back to the trees: 5 knee-up burpees (slap those knees) then run to opposite walkway – repeat 5 times for a total of 25

    Mosey to the museum fountain and steal some “real water” from the ironpax: RLSU x25, Dips x20, LLSU x25, Decline PP x20, Derkins x5, water break then RL-UP x15, Dips x15, LL-UP x15

    Back to the great lawn for a little mary Hello Dolly x20, Dying Cockroach x20, Flutter Kicks x20, LBT x20, RFMx20, RTx20, LCC x20 Plank-O-Rama – Regular, Left Arm, Backwards, Right Arm, Regular then MI for 20 seconds to finish

    Back to the virtual flag for a count off, name-o-rama and a short prayer.

    Always tag Rudy…

  • A bit of Notre Dame, and a bit of YIPPEE!

    19 PAX (incluing Rewatch, downriver from Houston) in the morning gloom to help YHC celebrate the end of his 51st year. Yippee!

    Started out with a disclaimer, trying to be more thoughtful than normal with thoughts of Holy Grove in mind. Everyone: be mindful of your health. Hydrate. Modify. Its Hot and Humid. Most important – remain healthy. All this, while continuing to push yourselves. So with thoughts and prayers for Holy Grove in mind, lets get started.

    YHC brought along a YIPPEE! bag full of birthday gifts. The idea: all PAX feel free – at any point in the workout – come pick a gift from the YIPPEE! bag. What’s in the bag? A collection of goodies – exercises for the Q, exercises for the PAX, a few special gotchas. Each piece of paper is something new and different.

    Mosey over to the Great Lawn.

    Warmup with some stretching and SSH (x51). First dip into the YIPPEE bag produces 20 Dips for everyone at the benches! Its going to be a fun hour.

    7 Heisman Trophy Winners

    7 of Diamonds, in honor of the ND 7 heisman trophy winners (Bertelli, Hart, Lattner, Lujack, Hornung, Huarte and Brown). Yes, Douille is correct in noting that Hornung is the only Heisman winner from a losing team. Douile was incorrect in thinking Hornung lost to Tulane.

    PAX split into 4 groups. 4 cones set up in a diamond shape.

    Round 1: 7 Bobby Hurleys at a cone, Bear Crawl to the next. Repeat all the way around

    Round 2: 14 Merkins, Lunge Walks

    Round 3: 21 Squats, Crab Walks

    Round 4: 28 Flutter Kicks, Lunge Walks

    War Eagle and Catfish seem to be greatly enjoying the YIPPEE bag – produce burpees, merkins, squat jumps for the PAX, for themselves, for the Q. “10 Burpees for Me”. “20 Merkins for PAX of choice” (tough break, Angie’s List). “15 Squat Jumps for the Q”. “10 Genuflects for the PAX”. The cards are flying faster.

    YHC also especially enjoyed War Eagle’s “Sing Happy Birthday to the Q”. Thank you.

    11 National Championships

    Yes, YHC is aware that our glory days are old. No, YHC does not care. Yes, YHC always believes that next year represents our return to glory.

    11s with Burpees and Catalina Wine Mixers. Go. PAX now are running past the YIPPEE bag with more frequency, resulting in more draws.

    Pop Tart pulls a “Sprint vs the Q”, and pays dearly for his arrogance – slipping and falling as he turns to mock the slower Q. The Tortoise revels in his glorious victory. Rewatch and Catfish both draw Laps around the park.

    Triple Shift adamantly refuses to approach the Yippee bag. He must not like birthdays. Or presents.

    5 Pillars

    YHC has to call off the 11s somewhere around half-way point due to time constraints. 5 Pillars of Holy Cross Education: Mind, Heart, Zeal, Family, Hope. For each one, PAX will do 5 Rise Ups (squat for a 5 count, then jump up, return to squat position). Even while explaining the exercise, Hokie is standing at the bag waiting to draw. And of course, he pulls “10 Burpees for the Q”. Everyone else gets a 10 count while YHC gets 10 burpees in.

    At Zeal, Rev Sox pulls “20 Merkins for the Q”. Thanks. Rev Sox leads PAX in 5 Rise Ups while YHC knocks out 20 Merkins.

    Mary

    Circle up for last 5 minutes of Mary. But we never get to Mary. More cards are drawn – “10 Burpees for everyone”. Seems there were more Burpee cards than YHC remembers putting in the bag.

    Alas, we never got to the Duck Duck Goose game that YHC was really hoping for. Next time… But for now, return to the flag.

    COT

    Count-off: 19 PAX (including 2 FNGs). Thank you all for celebrating my birthday with me! First, from Atlanta, still a dirty bird fan, so the PAX were unanimous in welcoming “28-3” to the tribe. Then – deep voice, handsome beard, claims he might kinda sing a bit: Pavarotti, glad to have you with us!

    Close up with announcements, intentions and prayers to remember each day granted to us is a gift. May we treasure it, and use it wisely.

    Thank you all for the opportunity to lead. I welcome your patience with me as I try new and potentially stupid things at workouts.

  • Backblast – Mothership 2019-07-27

    Another lovely (if slightly rainy) day onboard the Mothership at City Park.  Attendance stood at 15 total, with 13 existing members and 2 FNGs.

    The following members were in attendance: Catfish (Q), Two Yutes, Heisenberg, Fracsac, Thumb, Beloch, Reluctant Yankee, Gideon, Angie’s List, Medulla Oblongata, Angel Dust, Gumby, Pop Tart

    Our FNGs were Uncut and Tabloid. Welcome Dudes

    Today’s activites started with a mosey out to the Peristyle for a little Side Straddle Hop, Hillbillies, Overhead Claps and Imperial Squat Walkers. PAX then moved to their faces for Peter Parkers, Catalina Wine Mixers, and Plank Jacks. On to our sixes for LBCs, Flutter Kicks, and Tin Snips.

    PAX then took a quick run to Marconi, then back to the benches in front of the Peristyle for 50 Box Jumps OYO, Smurf Jacks, and Jump Lunges. With legs burning, PAX lined up for an Indian Run to the Foundry.

    Since Muscleship occupied the Foudry, PAX moved to the grass beside the Foundry for Jack Webb (counted up the FIFTEEN, way to push guys!). PAX then did five minutes of ten burpees per minute (i.e. 50 burpees total).

    PAX then moseyed to the mini-foundry (a.k.a. The Refinery). Pax split into groups of 2-3 for pull ups, Merkins, Squats, Snake Jump, Dips, and Burpees.

    PAX then moseyed back to the Great Lawn, and then to the flag for count-off, naming, and COT.

    Thanks to all who participated, it turned out to be a great workout!

  • The Eagle Has Landed

    In honor of the 50th Anniversary of the first man on the moon, YHC tipped his hat in a couple of ways.

    Warm-Up:

    • Side Straddle Hops 50xIC (welcome)
    • Low Slow Squats 20xIC
    • Grass Grabbers 20xIC (after a false start from a bunch of bad forms)
    • Mountain Climbers 20xIC
    • Parker Peters 20xIC
    • Shoulder Taps 20xIC
    • Merkins 20xIC
    • Peter Parkers 20xIC

    Walking on the moon looks easy, but…  The PAX first lunge-walked across the great lawn, and then hopped feet together back.  Not so easy.

    After a mosey to the corner of the Sculpture Garden, the PAX did an ARMSTRONG:

    • Abe Vagodas 11xIC
    • Russian Dips (one leg out) 11xIC
    • Merkins 11xIC
    • Step Ups 11xIC
    • Tempo Merkins 11xIC
    • Rocky Balboas 111xIC
    • O (YHC is too old to remember)
    • N (ditto)
    • G (ditto)

    Next the PAX did an APOLLO 11:

    • A (YNC is still too old remember)
    • P (ditto)
    • O (ditto)
    • LL Cool BJ (lunge, lunge, burpee, broad jump): 11 OYO
    • Low Country Crab Boil (like LCC, except you do a dip with one arm while grabbing a foot with the other arm): 11 OYO
    • OYO Burpees.  It’s about 238,000 miles to the moon: if a Burpee is about 10,000 miles, that’s 24 burpees OYO
    • 11 – Elevens with LBCs from 1 to 10 and Dying Cockroaches from 10 to 1 and a mosey in between

    Mosey back to the Great Lawn.  So what would prompt a guy to put himself in a tiny tin can hurdling into space to crash into a rock?  In an homage to CSAUP, the PAX did suicides.  Run a quarter of the way down the field, then 5 burpees, run back and then half way down the field, then 10 burpees, then run back and then three-quarters way down the field, then 15 burpees, then run back and then all the way down the field for a soft landing of just 5 burpees.

    Circle of Mary:

    • LBCs: 20xIC
    • Flutter Kicks 20xIC
    • Russian Twists 20xIC
    • Penguins 20xIC
    • Bib Boy Sit-ups 20xIC
    • Dying Cockroach 20xIC
    • Hello Dolly 20xIC

    Circle of Mary:

  • The Wrath of Barry

    Jim Cantore scared all of New Orleans when he unexpectedly showed up at the New Orleans Lakefront this week. The F3 Nola Pax were confused, as his appearance at Okwata was on Friday, which was a day late, Okwata workout is Thursday. So several Pax reached out to him on Da Twitter to see if he would join us in City Park for the Mothership, but it wasn’t meant to be.

    7 pax defied the media sensationalism of a hurricane doomsday scenario and showed up expecting a Catfish style beat down, which always leaves us nothing short of spent. But Catfish had to head out of town, and passed the Q to YHC. So, as the clock struck 0630, time for a brief disclaimer, in the cool breezy dry conditions, and mosey to the Great Lawn. During the warmup, the 3 pax from the Muscleship joined us for a United City Park beat down, bringing us to 10. Jim Cantore wishes he had shown up!

    Warmup
    SSH IC x 31
    Imperial Walkers IC x 20
    grass grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    mountain climber IC x 20
    Parker Peter IC x 20

    Mosey to the first tree on the great lawn for a Catfish classic.
    But first, 10 Burpees OYO just to get the attention of the pax.
    Starting at first tree, bear crawl two trees, complete 10 merkins.
    Crabwalk two trees and complete 10 merkins.
    Bear crawl two trees and complete 10 merkins, followed by 10 burpees.
    Mosey back to street in front of the peristyle.

    Indian run to the Foundry.

    Stations at the Foundry
    5 Stations, 2 pax per station.
    Station 1 – Big Boi Sit-ups AMRAP
    Station 2 – Pull-ups AMRAP
    Station 3 – Ski jump the snake AMRAP
    Station 4 – Merkins AMRAP
    Station 5 – Run to the Bike Track, complete 12 Burpees and run back – Timer

    Divide Pax in two squads, 5 in each squad. Squad 1 completes 20 Merkins IC while Squad 2 holds a 90 degrees flexed arm hang. Flap Jack.
    Rinse and Repeat for a total of 2 full rounds.

    Mosey to the bike track and count off 1,2,1,2 etc. Line up in two columns for Bataan Death March. YHC indicated this was a race. Last man in the column drops off for 3 Burpees and sprints to the front. Continue for a full mile around the bike trail.
    YHC isn’t sure which column finished first, as all gave their best. With that said, we’re all winners for being there! #HIMS

    Complete 2 more rounds of 10 merkins and 90 degrees flexed arm hangs.

    Mosey to the fountain/pond in front of NOMA and hand off the Q to Bongo for a Muscleship finale.

    Dips IC x 20
    Low slow squats IC x 20
    Right leg step ups IC x 15
    Left Leg Step ups IC x 15
    Incline merkins IC x 20
    Low plank for 1 minute
    Decline merkins IC x 20
    LBC’s IC x 30
    *Note – YHC May have it a bit out of order, but that’s pretty much what happened, leaving us all spent.

    COT
    Count off, name-o-Rama, announcements, intentions, and closed with a prayer. During the COT is when Barry decided to show, which drenched the Pax.

    Good times followed the beat down with Coffeteria at Cafe Navarre. Jim Cantore would be jealous if he knew…..his loss!

    Thanks for posting with me today and for allowing me to be a part of such a great group.

    SYITG





  • No Shorty, No Problem

    YHC arrived with a couple minutes to spare, looking forward to a classic Shorty beat down. What would Shorty deliver this day? Gassers? At 0629, it was evident the Shorty beat down would have to wait, for no better reason than “No Shorty.” The 10 Pax agreed that it wouldn’t be an issue. With that said, Two Yutes took the warm up, beginning with a brief disclaimer before a mosey to the Great Lawn. YHC May be off a bit on exactly what was done.

    SSH IC x 25
    Floyd Mayweathers x 20
    IW x 15
    Grass Grabbers x 10
    Arm Circles IC x 20
    peter Parker’s x 20

    YHC took the next part with a mosey to the fountain in front of NOMA.
    Dips IC x 15
    Mosey to the path around the Big Lagoon for Bataan Death March. Single column Indian Run where the last man drops for 3 Burpees then sprints to the front. Each Pax got an opportunity to experience the Burpees, so crossover to the festival grounds walking path and mosey to the Foundry for stations
    Station 1 – Run to bike path, do 10 Burpees and run back (timer)
    Station 2 – pull-ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    station 4 – Box jumps AMRAP
    station 5 – Low Plank

    Finish with a Fracsac classic
    Catalina Wine Mixers IC x 10

    Bongo steps up for the next part starting with a mosey back to the Great Lawn for some 11’s.
    Start with 10 Squats, Run across the lawn, 1 LBC, Run back across
    9-2, 8-3, 7-4, etc. Always totals 11.

    RevSox steps up and takes the final Q for the hour.
    Starting at the last palm tree of the Great Lawn, time to get our kicks on Route 66!
    If memory serves me right, it was lunge walks between trees and merkins at each tree, 1 at first, 2 at second, up to 11 totaling 66. I probably have the exercises wrong, but it’s the effort to remember that counts, or something like that.
    Finish with some Mary, then mosey back to the VSF.

    COT

    Count off, name-o-Rama, announcements, intentions, end with a prayer to the Sky Q.

    NMM

    During the Bataan the FNG was attacked by a fierce dog, leading to his naming. That fierce animal was somewhere between a wiener dog and a Maltese, no doubt a real killer! T- Claps to War Eagle for the EH.

    T-Claps to the Pax for stepping up and doing what was necessary to deliver a solid group beat down.

    SYITG