F3 New Orleans

Tag: Mothership

  • Saturday’s Super 21’s (Or Something Similar)

    It felt like Ei was missing his natural foil the past few weeks without Chewy in the fold, so it was a welcome sight to return from the 2 mile pre-thang and see them bickering at the flag again.  Welcome back Chewy, we missed ya.  18 men strong this Saturday morning.

    Warm-Up:

    Seal Jacks, Toe Touches, IW’s, Windmills, Good Mornings, all 15x IC, with OYO Merkins interspersed (10, 8, 6, 4, 2) between.  Next up: High Knees, Butt Kicks, and Smurf Jacks, all 30x IC.  Yeah, I could barely keep the cadence count here, at one point sounding like kid hitting puberty instead of a full-grown man.   Wrapped it up with 10 Merks, OYO.

    The Thang:

    It just wouldn’t feel natural if YHC led a beatdown that didn’t include the Bulgarian Split Squats.  It’s a staple that the PAX loves (or loves to hate).  Either way, YHC decided to knock it out early: Freak Nasties, Left BSS, Freaks, Right BSS, Freaks, everything 15x, IC.

    Then a mosey over to the playground for an…. Overly-Optimistic-Semi-Mangled-Super-21 (Minus-Some).  Start with 10 Merks, 10 MCs, and 10 Plank Jacks, then lap the playground to return for 11 Merks, 11 MCs, and 11 Plank Jacks.  Onward and upward until you hit 20.  A LOT of bitching about this being an unlikely goal, with talk of rainbows and unicorn flying out of butts being bandied about.  Nevertheless, the PAX got to work, with a kale-powered Butt Splice leading the charge.

    Well, YHC had a watch that morning and can say for certain that the PAX could  have finished.  But Bushwacker wanted more core this morning, so YHC called an audible and ended the misery (most got to around 17) to circle up for some Captain Thor.  The PAX did not show much appreciation.  (But YHC had a good laugh watching Ei do something that barely resembled sit-ups and looked more like simply rolling around in the grass.)

    Then it was a Bataan Death March back to flag.  T-claps to Shooter who suggested two lines, so that everyone could get at least a set of burpees in.

    Countdown, announcements, Splice prayed us out, and on to coffeeteria for a heated debate on the F3 naming conventions.  Thanks guys, hands down my favorite way to start a weekend.

  • Looking at Lichtenstein

    With a large PAX and three FNGs, YHC decided a little art tour was in order.  After a brief disclaimer to Disclaimer et al. and a mosey to the side of Museum,

    THE THANG

    A brief stretch with 30 SSHs and 30 IWs.  Mosey to Lichtenstein’s Five Brushstrokes (the glob in the fountain in front of the Museum) for a favorite in honor of Bubba: the Deck o’ Death.  55 cards (regular deck, plus three jokers): Diamonds for Dips, Hearts for Derkins, Spades for Squatties and Clubs for Box Jumps, with 15 burpees on the first joker, 16 burpees on the second and 20 LBCs on the third and, of course, Aces count as 14, not 1.  So that’s 104 dips, 104 derkins, 104 squats, 104 box jumps!!, 31 burpees and 20 LBCs.

    Mosey to the wall of shame for a fine example of WPA art around Tad Gormley.  For those who weren’t appreciating the lines and curves (and for those who were), there were 24 regular calf raises, 24 pigeon-toed calf raises, 24 bow-legged calf raises and–to round out to 100–another 28 regular calf raises.

    Mosey to the great lawn for little more than Six Minutes of Mary:

    • 30 Monkey Humpers
    • 1 minute plank
    • 10 Dr Ws
    • 56 LBCs
    • 30 Dying Cockroachs
    • 1 minute plank

    Mosey back to the flag for Countoff, Name-o-Rama and Shoutouts.  T-claps to Two Yutes for getting two FNGs out, and Tclaps to Rocky Top for his Kotter.  Welcome to Corner Pocket, Mahatma (better than Puddles) and Disclaimer.

    JV

     

  • A Stroll in the Park F3 Style

    17 Pax committed to improving by posting at the Mothership on this humid first Saturday morning in September. YHC knows that men continue to post because of challenging beat downs, so YHC knew he had to continue the trend with a challenging, yet interesting Q. This was especially important this day with the Kotter post of Bagasse and Mr Awesome!
    Once the men from the Bible Study arrived and planted the shovel flag, it was time! But first, the disclaimer……and then

    The Thang

    Mosey to the Great Lawn and circle up for a warm up.
    SSH IC x 5….
    The Pax questions only 5 SSH! If only Shorty had posted, YHC would have said, “Warmup? That’s Pish-Posh!”
    10 Burpees OYO
    SSH IC x 5…..9 Burpees OYO
    SSH IC x 5…..8 Burpees OYO
    SSH IC x 5…..7 Burpees OYO
    Mumble Chatter has ceased before it even started…..
    SSH IC x 5…..6 Burpees OYO
    SSH IC x 5…..5 Burpees OYO
    SSH IC x 5…..4 Burpees OYO
    SSH IC x 5…..3 Burpees OYO
    SSH IC x 5…..2 Burpees OYO
    SSH IC x 5…..10 Burpees OYO
    That’s 64 Burpees each! #Crowdpleaser! Well done Pax…..

    Mosey to the side of the Great Lawn (short mosey) for some merkin ladders.
    20 merkins one side, run across and do 19 merkins, back across for 18 merkins…..blah blah blah
    Back across until ending with 1 merkin.
    That’s 210 merkins each with a whole lot of running! Well done again Pax!

    Mosey past NOMA and head towards Lagoon Number Seven, stopping on a patch of grass between the sidewalk of Lelong Drive and the walking/biking path. Many of the Pax were extremely confused during this mosey, and the mumble chatter started to emerge. YHC knew one way to shut that down….time to bring out the dreaded Dirty Mac Deuce!
    4 Sets of 3 exercises, 12 x 4 count each. One Upper Body, One Lower Body, and One Core. Then run a lap.
    Set 1
    Merkins, Imperial Squat Walker, Dying Cockroach
    Run a lap on the side walks and walking/biking path bordering our patch of grass.
    Set 2
    Tempo Merkins, Copperhead Squat, WW 2 Situps
    Run a lap
    Set 3
    Side to side merkin, Squat Jacks, LBC
    Run a lap
    Set 4
    Shoulder taps, Frog squats, Freddie Mercury’s
    Run a lap

    Mosey to the well groomed lawn at NOMA for some Mary, all IC
    Dr W….8 was enough of this 8 count pile of miscounting….but always a good one!
    Flutter Kicks x 10
    Hello Dolly x 10

    Mosey back to the flag for count off, name-o-rama, announcements and a closing prayer.

    Moleskin

    Hawg is hosting a daily challenge throwdown to any Pax interested. Just ask to join the Iron Sharpens Iron Group Me and get started.
    Da Parish is hosting a homebrew competition in “Da Parish” at 5 PM today, sounds like a great time! Check the Group Me app for details.
    Keep SE Texas in your thoughts and prayers, and keep an eye out for opportunities to help. T-Claps to those that have already started helping.

    YHC wanted to create a workout that would be challenging, but not boring. YHC would never push himself to do this sort of thing on his own. The Pax did 64 Burpees, 270 merkins, and over 3 miles of running according to mapmyrun. The coffeeteria F2 after the beatdown is always a great experience, YHC always looks forward to it!

    Thanks for posting with me today, and thanks for allowing me to lead.

  • 1 year and 25 lbs later

    On a hot August day, YHC made a minor networking decision.  You see, YHC works in an industry built on relationships; relationships between client and himself as well as company and him.   A company person had mentioned to YHC that there is a group of men who exercise every Thursday by the lakefront, not far from his house.  YHC had agreed to make it out there, but did not.   The company person said, “we’re at City Park on Saturdays”.   This was the 3rd time this person had mention to YHC about these workouts.  Reluctantly, YHC agreed to join in the work out.  This could’ve been the combination of wanting to increase business with that company or just to make a few more networking opportunities.  Nonetheless, at 6:00, YHC rolled out of bed, laced up his shoes, filled his yeti w/ water and set out to sweat a little.   YHC recognized one other person, other than the company individual out there.  The man who taught his baptism class at St. Dominic was there (nice headband).  The pirate said to the group, “Good Morning!  This is F3, and I am not a professional trainer.  Let’s mosey”.   We jogged out to the neutral ground in front of the museum and circled up.   The pirate was barking orders.  “The first exercise is the side straddle hop! In Cadence, exercise”. “WTH did I get myself in to?  Is this a boot camp for former Jr. ROTC guys?  Why is that short guy wearing kinetic tape?   Scott seems to be handling okay…better not look like you’re going to die.  Better yet, don’t die.”

    https://www.f3nola.com/2016/08/27/psych-on-the-bridge/

    That Merkin Ladder led by Bubba was one of the hardest workouts YHC had ever encountered.   That beat down was the initial downPAINment YHC paid in order to become a better a father, husband, boss, and friend; in other words, a HIM.  In the past year, YHC has dropped approximately 25lbs, 4% fat mass, and 4 points off his BMI.  YHC has also reconnected spiritually and formed more relationships, not for networking or business development, but for self improvement and enlightenment.

    F3 NOLA gives the opportunity to men to free themselves of Sad Clown Syndrome.   These opportunities a.k.a. Areas of Operations, AO, are available everywhere.   YHC’s anniversary Q would be a dedication to some of the AOs he has attended in the past year.

    The Thang….

    GOOD MORNING!  This is F3. I am not a professional trainer.  Welcome to Mothership…mosey to the Great Lawn

    W/U – IC

    • SSH x 30
    • Mountain Climbers x 20
    • Arm Circles x 15 each side
    • J-Lo’s x 20
    • Mosey to the Refinery aka Little Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Rock City

    • Jack Web to 10, 1:3
      • 1 Merkin:3 Air Presses
    • Mosey to Practice track

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Bucktown/Lakefront Coastie

    • Freddie Mercury – IC x 30
    • Lance Armstrong – IC x 15 each side (YHC is confident that this exercise was done before).  On your six, lift your legs and bring your opposite elbow to your opposite knee using a crunch motion.
    • Recover to your feet.

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the 610 Stomp

    • Sprint the straight-aways
    • Mosey/Recover the turns x 1.5
    • Finish in the North East Corner
    • Mosey to the Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Foundry

    • Burpees x10 (the count)
    • Pull Ups
    • Dips
    • Box Jumps/Step Ups
    • Rows
    • Knee Ups
    • LBCs

    (water break)

    • Mosey to the side steps of NOMA

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Wolfpack Mountain

    • Dora 1-2-3 (100 Merkins, 200 Squats, 300 LBCs)
      • PAX 1 performs the above mentioned exercise, PAX 2 runs up/down the side steps, around the front of NOMA, up/down the other side steps, back around the front) Switch
    • Mosey to the Flag

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to The Uptowner

    • Sun Salutation x 1

    Moleskin:  YHC forgot his Weinke, so some AOs were skipped (Okwata & Lafitte’s Plunge).  We may see a return of the F3 NOLA tour w/ some Uptown AOs in the future.

    T-Claps:

    • Rudy with the RESPECT.  Thank you for continuing to be an inspiration for PAX to aspire.  Congratulations; don’t abuse it.
    • Heisenberg for the EH a year ago.  YHC attempts to pay it forward in more EHs and Qs.
    • My M for taking care of the 2.0’s, and even giving me another 2.0 in this past year.  In fact, the PAX at YHC’s first post were the first to find out we were pregnant w/ our second child.

    Thank you for the opportunity to lead,

    Da Parish

  • Burpees Over Broadway

    The scheduled Q had to live Third and take a 2.0 off to college, so the Q was up for grabs Friday evening.  Rudy and YHC put it to the pax for a vote – me with the possibility of a burpee warm-up or Rudy and a likely Broadway themed workout.  Pending some controversy regarding unregistered voters, my burpee filled workout eeked out a one vote victory as the poll closed.

    The Disclaimer and Mission

    Since Q-school I’ve made a conscious effort to give more attention to the disclaimer.  Quick Draw noticed.  I also tagged a little information on about our mission – to plant, grow and serve small workout groups for the invigoration of male community leadership.  The idea being that as we grow in physical and mental strength, and as we become more disciplined men we will naturally start to look outward for ways to strengthen our community.  To serve others you have to be humble, and there’s no better exercise to humble yourself than the burpee.

    The Thang

    Warm up – I am Third

    • 20 burpees OYO
    • Chop Wood IC x 20; Imperial Walkers IC x 20; J-Lo’s IC x 20
    • Burpees EMOM (12, 12, 12, 12, 10, 10)
    • Arm Circles OYO
    • 12 Burpees OYO

    100 bupees in the first 15 minutes.  Well done men.  During the EMOM rest we discussed the Gayle Sayers Autobiography “I Am Third,” meaning to put God first, family and community second, and yourself third.  We discussed Mark 8:34 where Jesus told the disciples that anyone that wants to follow Him must take up their cross and deny themselves.  During the arm circles we reflected on last week’s Morning Calling where we discussed how Solomon.  He sought purpose by fulfilling his own desires and came to the conclusion that life is meaningless, much in the same way that little baby arm circles are basically meaningless (don’t you think, Yankee?)

    We broke for water and moseyed to the Big Lake, pairing up with a similarly sized man along the way.

    Stand By Your Brother – Accountability

    We need other men in our lives to stand by us and hold us accountable, to make sure that we are prioritizing the things that bring purpose and meaning to life and not falling into the easy trap of serving ourselves.  To illustrate this our exercise involved one man doing 10 merkins while his partner stood by him and did 10 squats.  We flapjacked after each set of 10 until we reached a total of 100 merkins and 100 squats.

    Carry Your Brother – Service

    Sometimes we are called to carry those around us, no matter how heavy the burden.  After a brief demonstration using Cowbell, we fireman carried (or carried on our back) our partner to the Foundry, flapjacking along the way

    Pull ups – Iron Sharpens Iron

    We needed to get some pull-ups in for this month’s ISI Challenge.  Pax 1 does 5 pull-ups while Pax 2 planks.  Continue flapjacking until time is called.

    Circle of Air Chairs – Helping Others Do What’s Hard 

    Everyone gets in an air chair – good form with thighs parallel to the ground.  10 second count starts when the Q is satisfied that everyone is low enough.  The Pax were instructed to look around and call out anyone that was not in the correct position.  After a couple of call outs and a reset after 2, the pax looked good and the 10 count was won.

    In Mark 8:34 Jesus calls Peter Satan because Peter told Jesus that he must not got to Jerusalem to die.  Peter said what he did because he loved Jesus.  He didn’t want to see Jesus go through the crucifixion.  But Jesus knew the will of God and Peter was standing in the way of God’s will.  Be careful not to try and protect those you love from doing the will of God when it is hard.

    Tabata – Digging Deep

    After Moseying back to the Great Lawn we circled up for Tabata (8 cycles of 20 seconds max effort followed by 10 seconds of rest).  We used Wide Merkins, Monkey Humpers, World War II Sit-ups, and Burpees.

    Tabata is a great exercise, but you are only going to see great gains from it if you go all out during the 20 seconds of exercise.  Going all out for 20 seconds is hard.  You have to dig deep.  I believe that we find purpose and meaning when we look outside of ourselves and live to serve others.  However, denying yourself and living humbly is hard.  You have to dig deep

    Mary and Legs – What to do When You Have 4 Minutes Left

    Mary: LBT IC x 30, Dying Cockroach IC x 31

    3-6-3 Squats:  Super Slow full four count for the first 3 and hold it on the last one, then normal cadence for the next 6 and finish with 3 super slow and a hold.

    Naked Man Moleskin

    We are in preliminary discussions with Son of a Saint  about how we might partner with them.  We are going to start with a few F3 lead workouts in the next couple of months and see where it goes.  My idea is that we would use the workouts to teach leadership skills, much the way the GoRucks do.  Today was my attempt at a practice run.  I welcome your feedback.

  • The Rotating Q

    Pre-Thang: 4 PAX arrived at 6:00 for a pre-thang run.  Crab Legs, Da Parish, Rudy and Tool enjoyed a 2.5 mile run around the Big Lake and the Lagoon in early morning.  Da Parish then departed to be with his friend in time of need.  Godspeed, Da Parish.

    The PAX gathered around the VSF as the clock ticked towards 6:30.  At 6:29, Tool asks Quick Draw what’s in store for the PAX.  Alas, Quick Draw responded with a blank stare and a “What, Who Me?” look.  So the PAX together decide on the most fearsome type of morning workout: the rotating Q.

    Rudy: First up, for the warm up, Rudy leads PAX over to the great lawn.

    • SSH x30
    • IW x30
    • Smurf Jacks x20
    • Peter Parker x30
    • Smurf Jacks x15
    • Plank Jacks x30
    • Smurf Jacks x10
    • Parker Peter x40
    • Smurf Jacks x10

    Quads are now feeling nice and warmed up.

    Walleye: Walleye jumps up, making some comment about how Rudy must be feeling angry.  So how about some Dora?  Partner up.  1 PAX exercise, other PAX sprint across the lawn and back.  Flapjack.

    • Merkin x100
    • Squat x200
    • LBC x300

    Bogey: Bogey decides to stop singing for a while and toss out a new preposterous exercise – something like a 4-corner-ladder-8-count-body-builder on the great lawn.  YHC hopes this one does not make a return appearance.

    • 5 8-county-body-builders in corner 1.  Run to corner 2.
    • 10 8CBB in corner 2.  Run to corner 3.
    • 15 8CBB in corner 3.  Run to corner 4.
    • 20 8CBB in corner 4.  Run back to corner 1.
    • Plank and wait for YHC….

    Water break time…

    Douille: Mosey to the NOMA fountain

    • Tatum Channing x25
    • Dips x20
    • Channing Tatum x25
    • Derkins x15

    Quick Draw: Over to the lawn for some Mary (and some ants)

    • V-up and hold
    • Flutter Kicks
    • Something else

    Tool: Mosey back to the great lawn for planks (high, left arm, reverse, right arm, high).  Then mosey back to the VSF for announcements (no CSAUPs on the schedule – we’ll have to get something organized soon!) and naming of our FNG – thanks for EH’ing him, Cupcake!  Bogey took us home with our prayer.

  • 6 Pack Here We Come

    The PAX of F3 NOLA showed up in full force Sat AM for a 19 man roster at The Mothership.  We were greeted with an 80 degree temp, no wind, and a hint of humidity which meant lots of sweating was in store.  YHC had been stewing on a core-focused workout, possibly “46 Minutes of Mary” to one-up Cowbell’s “45 Minutes of Mary” but we instead settled for an array of exercises to bring the perspiration.  As we gathered pre-launch, we were greeted with two FNG’s courtesy of Hawg and Babyface/Triple Shift…t-claps for the EH-ing guys!  Disclaimer and mosey over to The Great Lawn for the pre-thang where YHC informed the PAX we would strive for all leaving with a six pack:

    • SSH x20
    • IPW x20 (thanks Bogey for being the #cadencepolice)
    • Windmills X20
    • Imperial Squat Walker x20
    • Peter Parker x20 
    • Crab Cakes x20
    • Inchworm (feet stationary) x20
    • Burpees x10 OYO (190 total for Cadre Daniel)

    The PAX regrouped on one side of The Great Lawn and partnered up for Dora 1-2-3 with Mary.  Partner one runs across the GL and back while partner two performs the designated exercise, keeping a cumulative count and switching:

    • 100 WWII Sit-Ups 
    • 200 Plank Rolls
    • 300 LBTs

    This took a while but worth it…not gonna get those washboard abs easily!

    Next stop, The Foundry for 2 rounds of circuit training:

    • Station One:  Alternating Partners – One PAX Pull Ups x3 and other PAX Merkins x6, rotate back and forth AMRAP
    • Station Two:  (Timer, approx 1.5-2 min) Run to the water fountain, grab a sip, knock out Squats x40 OYO, and run back as a group
    • Station Three:  Flutter Kicks AMRAP to fatigue, then LBCs to fatigue, then Flutter…

    At this point, YHC had two things left on the weinke but barely enough time for one.  Given the prevalent sweat and groans from the PAX, we opted for fun over fatigue and moseyed over to the CBS baseball field (aka Falcon Field) for a Base Run Relay.  On the heels of the College World Series and Independence Day approaching, YHC figured it was a fitting time to work in some base running and celebrate “Merica” with the game that is “America’s Pastime.”    We split up into two teams, with one lining up behind 1st base and the other behind 3rd.  T-claps to Shorty for finding two baseballs to make it a sanctioned baton relay.  Each team lines up in a plank while a team member sprint the bases and passes the ball/baton to the next guy.  It was a close race with each team taking the lead at various points.  T-claps to “Team 3rb Base” for the victory.  At this point, no time for bear crawls so back to the flag to call it a day.

    Total distance in running was approx 2.4 miles.

    COT:  Welcome FNG Blue Cheese and FNG Two Youts.  Announcements and prayer with an extra sweaty BOM.

    Thanks for letting me lead.

    Tool

     

     

     

  • Ultimate Frisbee

    “Ultimate [insert-item-here]” – Da Parish

    I mean, he does deserve the quote spot with his 29+ Groupme messages that day….I guess that’s what happens when we change it up with some Ultimate Frisbee for a beatdown.  In fact, you would’ve thought the convergence was today with the 27 Pax posting.  Anyway, with cones, flags, and frisbee (Tclaps Roots for bringing one!) in hand, we were off….but first….DISCLAIMER

    The Thang

    Mosey over to the Festival Grounds so YHC could set up the 50 yd x 90 yd field (roughly) while the Pax split up into two teams, one with flags and one without….then each team to a separate endzone for some Ultimate Frisbee.  Rules are simple:

    • Teams advance the frisbee by throwing/catching the frisbee to reach the other teams endzone for a point.
    • Thrower (guy with frisbee) cannot move.
    • Defense on Thrower – 3 yd safe zone.
    • Penalties:
      • Turnovers (frisbee hits the ground or intercepted) – turnover team does 2 reps of exercise before playing defense
      • Scores – defense does 5 reps of exercise while scoring team runs to their endzone for kickoff

    We played two (25 min) halfs, with a Plank Hold Water Break in between.

    • Penalty Exercises:
      • 1st Half – Burpees
      • 2nd Half – Merkins

    By the end of it, the score ended up 10-9 (closer that the Warriors vs Cavs series so far), no one was injured, and we ended up doing 70 – 90 Burpees, 70 – 90 Merkins, ran over 3 miles, and found out how much fun it was to be a kid again!  Also found out that Bubba should tryout for the Ultimate Frisbee Olympic Team….is that a thing??  It should be!

    Mosey back over to the parking lot near the flag…noticed a quarter of the Pax was missing.  What happened?  Were they still playing Ultimate?  Did they get lost?  Turns out they were getting in some strength training by pushing a car out of the mud #GRT.

    The Pax regrouped for the single COT of the day:

    COP #1: 3MOM

    15x Crunchy Frogs IC
    15x Hello Dolly IC

    Back to the flag for the COT, where we held the Countoff, Nameorama, Shoutouts and Prayer. Thanks for bringing your competitive edge this gloom…We will do it again!

    Moleskin

    • NOTC Summer Series 2 miler is Wednesday in City Park.  F3 / FiA is sponsoring the event. Come be a walking billboard for the F3NOLA Pax.
    • Convergence is this Saturday, June 10th in AUDUBON PARK at 0800 hrs.  By rule, we need to get 100 Pax there, so bring anyone and everyone you know!  Dredd & OBT (founders of F3) will be on Q, and you won’t want to miss it!  Coffeeteria / Grow School will be held after, and it will be a great time.
    • Grow Ruck 03 is also Saturday, June 10th in City Park (Mothership AO) at 1700 hrs.

  • MARSOC Beatdown

    Rudy joined us at the Wolfpack on Friday ostensibly for some uptown fellowship but perhaps he really wanted to ensure the Mothership had an uptown Q for Saturday. Quick Draw had to postpone his Q and I volunteered to fill in.  What to do?

    In memory of those that sacrificed for our freedom I chose to lead the Pax through a military themed post on this Memorial Day weekend Saturday.  I for one was sucking air and this certainly help put my cush civilian life in perspective.

    Mosey to the big American flag near the peristyle for a warmup:

    • SSH X 30
    • Hill Billy X 20
    • IW Squat X 20
    • WWII Sit-ups X 20

    Mosey to the Foundry running path:

    (So long Walleye!)

    • Bataan Death March subbing 10 squats instead of burpees to save some stamina
    • Once we cycled through the Pax we started over with POW style Indian run until we competed the lap

    Water break and slow mosey to a grassy clearing for the main event.  The MARSOC short card. These were done in cadence and at a slower pace which proved to be a challenge on top of the challenge (i.e. perhaps a bad idea!).  This is intended to done without a break between exercises.  Full disclosure: we took an occasional 20 count and the Q even needed a water break (err ‘don’t splash merlot break’) about 2/3 of the way through.

    • 30 Merkins
    • 30 Air squats
    • 30 Crunches
    • 10 Burpees (4-count seemed to work)
    • 10 Windmills
    • 30 Merkins
    • 30 Mountain Climbers
    • 30 Flutter kicks
    • 10 Burpees
    • 10 Cherry pickers
    • 30 Merkins
    • 30 SSH
    • 30 Supermans
    • 10 Burpees
    • 10 Chain Breakers
    • 20 Merkins (Q prerogative)
    • 30 Lunges
    • 30 Hello Dollies
    • 10 Burpees
    • 10 Trunk Twists
    • 1 set of pull ups (max reps) Modified from the 3 reps on the official workout

    T claps to the Pax for busting this out.  The mumble chatter was to a minimum and I was impressed with your endurance.

    Hobble back the flag for count off, nameorama, and ball of man.  Thanks for our Freedom!

  • Saturday the 13th with Yankee Doodle Daddy

    Sorry for the tardy backblast- I blew it no excuses like it was my b-day weekend, my parents were in town, exams were full swing, it was mother’s day. It is all on me – I just blew it.

    I built this Q around my Dad. I just feel so lucky to be able to get out in the gloom with my Dad. I love him and I love being with him. Yankee Doodle Daddy doesn’t like to run as much as he used to so I made every run and activity – short distances.

    We circled up on the great lawn – and did SSH x 20, Imp Walker Squats x 20, Side Lunges x 20, and Mtn Climbers x 20
    Then we ran and touched a column at the Pavillion at the other end of the great lawn and back to the Peristyle. LBCs to the waiting PAX instead of PLANK.

    First COP was Fire Hydrant x 20, Wife Pleasers x 20, Monkey Humps x 20 and Donkey Kicks x 20
    A Lap to the columns and back to the Peristyle.
    Second COP was Peter Parker x 20 , Merks x 15, Single Leg Wife Pleasers R x 20 L x 20
    Lap #3 to the columns
    Third COP was a RING OF FIRE. Bear Crawl sideways. Merk wave. Bear Crawl the other way Merk Wave. 4 different Merk waves
    Lap #4
    Fourth COP was Marching Wife Pleaser x 20, Russian Twist x 20, Parker Peter x 20, Lean forward touch the ground squats x 20 switching legs
    Lap #5
    Peoples chair on a column 60 secs, 12 Decline Merks IC, 10 All American Body Builders OYO and 30 Dips OYO.
    Lap #6
    Sixth COP was Dying Roach x 20, Squats x 20, Back Lunge Twist x 20 R/L
    Lap #7
    10 burpees
    Back to the FLAG for the COT.

    Bummed that I didn’t finish out my plan/weinke. I left to COPs on the table my goal was 50 exercises in 60 min. I was close but it didn’t happen. Rudy also noticed how this was a Yankee modified Dirty Mac style beatdown.
    Bogey sang to us but not George Michael.
    Quickdraw was burning the whiskey out his pours that AM.
    Cliffnotes lost his keys – another keyman?
    Triple Shift made Coffeeteria the funniest coffee I have ever had
    convo between CLiffnotes and TShift about race. My sides hurt after that one
    I appreciate the b-day wishes!
    Rudy I know you had a ton of mumble chatter but I have learned to ignore you when I Q now.

    Thanks for the opportunity to Q my Dad and you guys! TClaps to my OLD MAN for finishing the whole workout – no walking!
    Peace-
    RY