F3 New Orleans

Tag: Okwata

  • Test Driving our Rucks

    “Appreciate everything, regret nothing.” 

    6 men gathered in the Okwata gloom, 3 had rucks, 3 didnt… perfect! YHC gave the DISCLAIMER and we were off.

    The Thang

    Ruck/Run around the fountain and over to a grassy area.  Circled up with a ruck Pax in between no-ruck Pax.

    COP #1: Warmup

    We did a ruck exercise and a bodyweight exercise, depending where the rucks were at in the circle. One cadence for either exercise at the same time.  #efficient

    10x Front Squats IC (Ruck)
    10x Squat Jumps IC

    10x Bench Press IC (Ruck)
    10x Merkins IC

    15x Kettlebells OYO
    10x Burpees OYO

    Pax got to workout out with each of the three rucks…each ruck was special in its own way… so now the Pax will not have buyer’s remorse when they order their own!

    Ruck/Mosey over to the House of Pain, and partner up into three Pax.

    Pax1) Ruck over the levee to the other side, and tag Pax2 or Pax3 to swap roles.
    Pax2) 2x Pullups / 5x Dips As Many Sets As Possible (AMSAP) – lake side of levee
    Pax3) Plank Holds (aka FLR – Forward Leaning Rest as the GRT crew says) – neighborhood side of levee…also where Cowbell was resting his little head sleeping in his cozy bed 2 streets down..

    Did 3 rounds of this.  Ruck/Mosey over to the lake front.

    Bear Crawl Suicides:
    Pax starts with 8x Box Jumps at Planter0, then Bear Crawls out to the next Planter based on what round you are on (first round = Planter1, thrid round = Planter3, etc.). Mosey back and repeat.  We did 4 rounds of these, with the fourth round involving about a 40 yard Bear Crawl.

    Plank and wait, then circle up for the following:

    COP #2: Leg Progressions

    10x Low Slow Squat IC
    20secx Low Squat Hold
    10x Low Squat Pulses IC
    10x R. Low Slow Lunge IC
    10secx R. Low Lunge Hold
    10x R. Low Lunge Hold IC
    10x Squats IC
    10x L. Low Slow Lunge IC
    10secx L. Low Lunge Hold
    10x L. Low Lunge Hold IC

    Burn!  Ruck/Mosey near the flag, and on your six

    COP #3: 4MOM

    15x Putins IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Times up…Held the COT, which included the Countoff, Nameorama, Shoutouts and Prayer.  Thanks for letting me lead!

    Moleskin

    GrowRuck 03 is 06.10.17.  Sign up! 6-week training plan starts this Monday… Don’t regret not doing this!

    Roots will Q a ruck at Birdcage today. Start time will be 1800 hours (6pm).  Bring a ruck this time, Uptown.

  • This is Okwata!

    “Do, or do not.  There is no try.”

    Yoda

    No shovel flag to converge around, yet five men still arrive in the gloom for a beat down, yes they do. Are the cool days of spring gone, hmmm? Humid mornings say so, but wait and see, yes? 0530 is upon us, so YHC gives a brief disclaimer, yes he does, and then it’s time to mosey…….

    Around the fountain, the men of F3 mosey, and circle up on the grass, they do, for a warm up.

    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 20 (10 forward, 10 back)

    COP#1
    Return to the fountain, these men go, to meet Jack Webb at the bar, where double shots await them.
    1 merkin, followed by 2 air presses in the peoples chair position on the railing around the fountain.
    2 merkins………… 4 air presses……….
    3 merkins………… 6 air presses……….
    4 merkins………….8 air presses……….
    5 merkins………….10 air presses………
    6 merkins………….12 air presses………
    7 merkins………….14 air presses………
    8 merkins………….16 air presses………
    9 merkins………….18 air presses………
    10 merkins…………20 air presses………

    Exit Yoda….

    Now that the PAX are awake and warmed up, it was time to get down to business. Mosey to the levee, near the house of pain. Time for some Jacob’s Ladder:

    COP#2
    Run up the mountain, stop for 1 burpee on top, run down the other side
    Repeat this Surge up and down the mountain, stopping for an ascending burpee at the top until reaching 10. If any PAX complete the ladder before the other PAX, continue running up and down until all PAX are complete. (55 Burpees).

    Move to the house of pain for the next set.

    COP#3
    Pull-ups AMRAP
    Step Ups AMRAP
    Catalina wine mixers AMRAP
    Jump Squats AMRAP
    Run up the mountain, stop for 5 plank jacks, run down the other side, and come back up and over the mountain back to the house of pain (timer).
    The PAX saw a Tool hanging on one of the pull up bars, and there was much enthusiasm……wonder who left the pull up assist band here?
    After one evolution, YHC called out rinse and repeat…..there was some mumble chatter….this is Okwata! We’re not the JV team!
    After the second evolution, rinse and repeat again……total of three rounds.

    COP#4 – Mary
    YHC once knew a man that called everyone “Bubba” and this was always confusing. YHC has digressed, so back to the task…..
    WW2 Sit ups IC (4 count) x 25
    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    LBC IC x 15
    Box Cutter IC x 15
    Tin Snips IC x 15

    Mosey back to the VSF for the count off, name-o-rama, announce-a-rama, intentions, BOM and a prayer to the Sky Q.

    Moleskin
    This is the third Q in a row for YHC at Okwata, and Surge has been the constant. T-Claps for the continued commitment. Okwata welcomed Bubba back from his time away, where he was supporting the fitness of his M.  YHC thought it had been a couple weeks, turns out it was six weeks.  Time flies when one chooses the DRP.

    Tool is Q’ing the Mothership this Saturday in celebration of his two year F3 Event.  You won’t want to miss it!

    SYITG!

  • Okwata Welcomes DirtyMacDeuce

    “Don’t try to be perfect, just try to be better than you were yesterday.”

    Anonymous

    The correspondence that was sent out at the beginning of the week showed no Q for Okwata.  YHC checked his schedule, identified there was no urgency for an early appearance at work, and signed up to Q.  YHC gave the PAX the gift of Burp Back Mountain last week, while still incorporating elements of the April challenge.  Would YHC become predictable, or would something new be brought to the levee?  YHC indicated to the PAX through Group Me that the ever so athletic Dirty Mac Deuce just might make an appearance this week at Okwata.  Three men joined YHC to stand up to DMD!  Throw in some elements of the April Challenge, and we have what we can proudly call a downpainment on improvement!

    But first, the Disclaimer……..and then….

    The Thang

    Mosey to the House of Pain.  A mosey around the fountain would be predictable, and YHC is anything but predictable this day!  Circle up outside the House of Pain for a Warm Up:

    SSH x 31 IC – cause 31 is my thang…
    IW x 15 IC

    Enough warm up, we have business to get to…..

    House of Pain

    Enter the House of Pain, comprised of four stations:

    Run over the levee, complete 5 Burpees, and run back (timer)
    Pull – ups AMRAP – YHC brought a pull up assist band, allowing all to embrace the pull up!
    Dips – AMRAP
    Squats – AMRAP

    Okwata gave the PAX the gift of cool weather on the south side of the levee. It actually felt like at least 5 degrees cooler. It felt so good, a rinse and repeat was in order!

    DirtyMacDeuce

    Mosey to the corner of Lakeshore Drive and Canal, which is where Hawgcycle introduced the H8. But instead of the H8, this is where the PAX met DMD.  Would the PAX be intimidated?  Negative! We are men of F3!
    DMD is comprised of 4 sets of 3 exercises done to 12 count reps.  There is one chest exercise, one leg exercise, and one core exercise.  After each set of 3, the PAX runs a lap.  The lap at Okwata would be the figure 8 from the H8.  In staying with the theme of unpredictability, YHC made the lap an Indian Run!

    Set #1
    Merkins x 12 IC
    Jump Squats x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #2
    Catalina Wine Mixer x 12 IC
    Lunges x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #3
    Burpees x 12 OYO
    Monkey Humpers x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #4
    Merkins x 12 IC – Mumble Chatter that the PAX only did 12 Merkins in first set, so YHC doubled down and delivered 24 total in set #4
    Plank Jacks x 12
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Mosey back to the VSF for….

    Round of Mary
    Big Boy (WW2) Situps x 12 IC
    Flutter Kicks x 12
    Hello Dolly x 12
    Real Freddie Mercury x 12
    Tin Snips x 12

    COT
    Count off, Name-O-Rama, announcements, intentions, and closed with a prayer to the Sky Q.

    Moleskin
    Heisenberg is Q’ing a Grow Ruck F2 tonight at the corner of St Charles and First.
    Avenue Pub is in the plans…
    The CCC10K is this weekend, and several F3 men will be in attendance. Due to the time of the event, YHC will be unable to post at the Mothership, although you know he would if he could!
    YHC would never push this hard while working out alone. Okwata is a great AO, and YHC thanks the dedicated men of F3 for posting!

     

  • Okwata – Beyond Limits

    If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.

    Bruce Lee

    YHC arrived at the VSF at 0525, and there were no eager men of F3 anywhere in sight. To be honest, YHC’s heart sank a bit, as this may be that day when it would be a PAX of one. Where were the regulars, like Surge and Kim Chi and JV? Through the gusts of wind, YHC saw cars approaching. One, then and another, and so on. There were 2 men, then 3, then 7 upon Triple Shift and Yo-Yo’s arrival! Tinkles visit to Okwata, along with the regulars showing up, gave YHC great joy. Hawgcycles arrival made 8, and it was time to go beyond our limits, it was 0530……

    But first, the Disclaimer, and then….

    The Thang

    On your six!
    WW2 Situps IC x 15 – these are the 2 per four count, but still count as 15. Breaking plateaus…..

    Mosey to the fountain, knee highs as we mosey around it, followed by karaoke one way and the other.
    Circle up on the grass on the lake side of the fountain for a warm up:

    SSH IC x 31 – cause 31 is my thang
    Hill Billy’s x 15 IC
    Arm Circles x 10 front, x 10 back. YHC tried to hold back the excitement of what was to come next…but the hints began to drop….
    How about we all go to the bar, maybe for a drink? No, we’re men of F3! We’ll have a double!

    Jack Webb Ordered a Double at the Barre!
    All together…
    1 merkin, followed by a seat against the bar at the fountain for double air presses, aka double shots
    2 x merkin…..4 shots at the bar
    3 x merkin…..6 shots at the bar
    4 x merkin…..8 shots at the bar
    5 x merkin…..10 shots at the bar
    6 x merkin…..12 shots at the bar
    7 x merkin…..14 shots at the bar
    8 x merkin…..16 shots at the bar
    9 x merkin…..18 shots at the bar
    10 x merkin….20 shots at the bar

    Why did YHC type all of them? Because YHC really likes that one. It is a true downPAINment on our journey to break limits!

    10 x WW2 Situps IC

    Is that a mountain? It’s a levee, but close enough!
    Burp Back Mountain! Partner up!
    One PAX does quadraphilia up the mountain, and runs back down, always facing the lake x 3.
    Other PAX does Burpees AMRAP, with the goal of 100 cumulative.
    Once your team finishes, continue the quadraphilia run up and down the mountain until all PAX is complete.

    10 x WW2 Situps IC

    Mosey to the House of Pain!
    4 stations:
    Pull ups AMRAP
    Step Ups AMRAP
    Dips x 20 (timer)
    Jump Squats AMRAP

    Rinse and Repeat x 3 rounds

    10 WW2 Situps IC

    Back to the levee, for more mountain fun!
    Run to the top of the levee and do 1 burpee, and run down to the other side
    Run back up to the top, do 2 burpees, and run to the other side
    Run back up to the top, do 3 burpees, and run to the other side
    Run back up to the top, do 4 burpees, and run to the other side
    Run back up to the top, do 5 burpees, and run to the other side

    Burpees are a great way to test one’s limits, and it’s even a better test when one throws in a levee.

    Back to the VSF

    10 WW2 Situps IC

    Just enough time left for Mary

    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    Real Freddie Mercury’s IC x 15
    Tin Snips x 15
    Dying Cockroach IC (sort of) x 15

    Count off, Name-o-rama, announcement, intentions, and a prayer to the Sky Q for the intentions, and to help us to have an impact upon those needing support this day.
    Okwata never fails to be a challenge, and it’s a great AO to test one’s limits. If any PAX feels a plateau in their life, YHC recommends a post to Okwata to push the limits, and break through that plateau!

    I was honored to lead today!

    Moleskin
    For those in the April Challenge, the PAX completed 55 Merkins, 55 WW2 Situps, and however many pullups the 20 dips x 3 timer allowed.

    Grow Ruck Call with OBT and Robber is tonight.  Check your inbox, twitter feed, facebook, or group me app for details.

    Crescent City Classic is coming up soon.  YHC will be running it, hope to see others there.

  • The PAX went into a barre . . .

    The PAX ignored the threat of severe weather and met at the flag, and after the disclaimer, the beatdown started.

    Warm-Up: mosey around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Plank Jack x20.

    The PAX moseyed away from the fountain and then turned back and ended up at the fountain, which has a sturdy barricade around it. Who needs spandex, a fancy studio with mirrors, and waxed wood with brass fittings? The top bar of that barricade was all the PAX needed for the THANG.

    COP1: 3 exercises, 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    Single-leg lunge, Side leg raise, Pistol squat

    It sounded easy when YHC wrote this out, but it was painful. The only good thing about the x20 set was that the next set was x15. After the final mosey, the PAX was back at the bar.

    COP2: Jack Webb Went to the Bar

    This was like a standard Jack Webb, but the PAX was given the option to do an incline merkin with feet on the bar. For the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. In mumblechatter, Fracsac said, “Jack ordered a double at the bar.” Exactly!

    Then, mosey up the levee and down the levee to the Cabanna of Pain.

    COP3:

    Broke into two groups. One group did pull-ups or chin-ups AMRAP. The other group did dips x25 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Slow LBCs, Leg Climber x10 (each leg), Tin Snips x20.

    Count off, Nameorama, close out with intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    MOLESKIN

    This was a different workout than most at Okwata. The running was short, but the exercises made up for it. The PAX was enthusiastic to try something new.

  • Sweet 16 or that’s gonna leave a mark

    All good things come to an end. And with the start of the 2017 Sweet 16, we say good bye to KimChi’s remarkable streak. Congrats brother. I’m not sure anyone will touch that any time soon.

    9 PAX started the workout (after disclaimer, which YHC is getting better at remembering…) with 16 burpees OYO. 16 will be the number of the day.

    COP 1: mosey around the fountain with follow the leader for butt kicks, karaoke, high knees and more karaoke. Circle up for SSH x20, IW x20, Smurf Jacks x20. Then plank up: Peter Parker x20, plank jack x20, mountain climber x20, and Parker Peter x20.

    COP 2 Mosey to planters for Sweet Sixteen Suicides. 4x at first, 8x at 2nd, 12x at 3rd and 16z at 4th. 4 sets: Bobby Hurley’s, xFit Mericans, deep Lunges, Box Cutters.

    During the BC circuit, Triple Shift pulled his best Grayson Allen imitation with an “accidental” trip causing YHC to go sprawling. That one hurt. Need to modify. Looks like the mascot animal parade is out….

    COP 3: Mosey to the shack. 5 groups to do circuits of Burpees (the timer), Dips, Mericans, step ups, and PullUps. Round 1: 16 burpees. Round 2: 8 burpees. Round 3: 7 burpees (adding up the 4, 2 and 1 representing the final rounds of the championship).

    Mosey back to the flag and finish with Hammer x33.

    Count off, Nameorama, close out with intentions: remember those traveling, those who are sick, and surge’s friend who had to bury a daughter much too young. YHC asks for grace to use the gift of today in service of God, and in service of others.

  • The H8! Can Be Conquered

    Event:  2nd Running of the H8!

    Conditions: Clear and 42

    Field: 13 F3 Nola Pax ages 14-49

    The idea behind the H8! was to create something challenging that we can use to measure our progress.  The inaugural running was in October and results can be seen here.  Five men from that first running came out to measure their progress on this brisk morning.  Eight others came to test themselves for the first time.  No one conquered it that first time, but today was a different story.  T-claps to all the participants today.  It is obvious that F3 Nola has improved in the last 5 months.  Let’s keep pushing each other – accelerate.

    Post your results in the comments below to have a record of your progress.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Moleskin

    • I felt like we had a good chance to conquer it today, but our improvement over the last 5 months is more than I thought.  The Tough Mudder is in trouble.
    • Welcome to Triple Shift’s 2.0 Yo-Yo making his initial post at the H8!  That’s a nice initiation.  Later in the day he called us out for a lack of creativity in his F3 name.  If he continues to post, I promise we will try to do better.
    • T-claps to Yankee for his first appearance at Okwata.  Our lack of creativity in naming our FNG was certainly not due to him.  Who knows how many laps he could have finished if he hadn’t been thinking of all of the possible types of Shifts we might use for his name.
    • T-claps to Kimchi for having not missed a workout yet this year.  Beyond impressive.

  • Suprise

    “The key to happiness is low expectations” – a wise man

    YHC woke up with excitement today, not just because of an Okwata beatdown with F3 brothers…it was my birthday Q!  So excited that I picked up a pack of cupcakes for a post-beatdown celebration. But pulling up to the AO…it looked like this:

    Image result for empty parking lot

    That one car was Torque, my only friend who decided to celebrate with me on my Birthday Q.  As 0530 hrs came, YHC was depressed… where could all the Pax be?? Was Kim Chi’s posting streak over now??? Not going to lie, my excitement I had when I woke up was evaporating quickly!  At 0532 hrs, reality set in that no one else was coming, and Torque and I were going to get stronger today!

    DISCLAIMER (depressed tone)

    The Thang

    Mosey around the fountain, which was on this gloom (at least Mitch remembered my birthday!)… then a strange noise could be heard, and a lot of movement on top of the levee:

    South Park running crowd rush mob

    It was a Pax of 10 pranksters storming down the levee!  Well played, gentlemen…well played! They got me good…I can just imagine them up on top the levee watching us two around the flag:

    staring interested creep creeper george clooney

    Anyway, circle up in a high-grassy area.

    COP #1: Warmup

    29x SSH IC (YHC’s age!)
    20x Smurf Jacks IC (Cowbell still did SSH for some reason!)
    20x Squat Jacks IC
    15x Merkins IC
    15x Mountain Climbers IC

    Stayed in our circle for Game #1.

    Game #1: Squat Pulses

    Pax performed squat pulses until 3 Pax were left standing. If you fall out, plank and wait.  4x Burpees if you weren’t one of the three.

    Mosey over to the levee and partner up.

    Game #2: Dora 100
    Pax 1: Run up the levee backwards and back down forward (quad burn after Game #1).
    Pax 2: AMRAP Burpees (keep going until the group hits 100x Burpees).

    No penalty here…just doing it was penalty enough!

    Mosey up to the top of the levee and line up facing the lake.

    Game #3: 3 minutes of Planks

    If you fall out, LBCs for you…not many Pax doing LBCs…our time with Mary is helping!

    Mosey down to the backside of levee (aka Prankster Parking Lot) and partner up.

    Game #4: Team BLIMPS

    BLIMPS together with your partner. Cannot advance until both finish the letter. Alternate letters at the top and bottom of the levee (e.g. B at the top, L at the bottom, I at the top, etc.)

    Tclaps to Torque & Triple Shift for winning, they watched the rest of us do 4x Burpees.

    Mosey to the frontside of the levee (aka Lonely Island) and partner up.

    Game #5: Dora 300
    Pax 1: AMRAP Dips (keep going until the group hits 300x Dips)
    Pax 2: 1x Pullup (Best Pullup of your life!). Probably ended up with about 20x Pullups per Group.

    Mosey back to the flag..2 minutes left… so Mary Time

    COP #2: 2MOM

    12x Crunchy Frog IC
    12x Flutter Kicks IC

    Now back to the flag, where we held the COT – Countoff, Nameorama, Shoutouts and Prayer….and Birthday Cupcakes too!  Thanks for coming to my party….and for that lovely surprise!

    Moleskin

    One more year of hate from YHC!  After this little prank from the Pax, i’ll get revenge!

    Tough Mudder is next weekend!  Tclaps to the men who signed up!

  • Hey DJ, drop that Beat!

    “It’s not in numbers, but in unity, that our great strength lies.” – Thomas Paine

    Windy gloom today, but that wasn’t even an issue… well it could have been if Cowbell posted:

    windy

    The real problem was no Q showed this morning.  After checking the records courtesy of Rudy’s spreadsheet, it looks like JV “shortied”! #karma

    But our Pax of six shrugged it off, and we did something similar to the picture below:

    Image result for strength in numbers quote

    And organize we did!  DJ-Style Q!…but first… DISCLAIMER

    The Thang

    Mosey over the levee to avoid the wind, and circle up.

    COP #1: Warmup

    10x Low Slow Merkins IC
    10x Shoulder Taps IC
    10x Plank Jacks IC
    10x Merkins IC
    15x Low Slow Squats IC
    15x Low Squat Pulses IC
    15x Squats IC

    Nice and toasty! Mosey over to Canal Blvd and group up around the sidewalk.

    OYO: Animal Parade

    Run up the sidewalk, perform the “Animal Walk” across the crest of the levee, run down the other sidewalk, and back over to the start.

    Animals include:

    Lap 1: Bear Crawl
    Lap 2: Jameis Winstons
    Lap 3: Duck Walk
    Lap 4: Frog Hops

    Turn over the reigns to Surge, and mosey over to the pull-up bars.

    OYO: House of Pain – 6 Pax; 6 stations; 6 midwife noises

    Pax 1: Run over the levee and back (timer)
    Pax 2: Pull ups
    Pax 3: Burpees
    Pax 4: Dips
    Pax 5: Stepups
    Pax 6: Merkins

    We did two rounds of this.  Turn the Q over to Kim Chi, and mosey over to a grassy area by the flag.

    COP #2: 6MOM

    20x LBCs IC
    20x Leg Raises IC (Thanks, Tony!)
    10x Nolan Ryans IC (R)
    10x Nolan Ryans IC (L)
    25x Dying Cockroaches IC

    Turn it over to Tool, and recovered to our feet.

    COP #3: Burpee Clock w/ Squat Metronome

    Pax performs Squats together while one Pax does a Burpee and increases the count by one. Went counter clockwise for each Burpee until we hit 60.  10 Burpees per Pax!

    YHC took over for the remain 3 minutes, and we moseyed to the other side of the flag.

    COP #4: Finding your Chi

    Did two rounds of a Vinyasa (Thanks again, Tony!)

    Back to the flag, where we held the COT: countoff, nameorama, and prayer.  Great DJ-style Q by all! Pax got better today!

    Moleskin

    Great to see and experience our leadership gained through F3 in a DJ-style beatdown.  The F3NOLA Pax stepped up this gloom and we didn’t miss a beat.

    Kim Chi has a streak of 52 straight post!  Tclaps!

     

  • Levee Work

    “It’s hard work getting there, but the view is much better at the top” – a wise man

    Five men gathered and stood aimlessly in the grass  #VSF.  Walleye was scheduled for the Q, but organized a replacement yesterday at The Foundry due to a scheduling conflict.  YHC stepped up to handle, but due to my recent history of fartsacking, Frac Sac and Kim Chi thought we should get some more replacement Qs just in case…Lo and behold, YHC did post and without a minute to spare, gave the DISCLAIMER, and we were off.

    The Thang

    Mosey around the fountain (not on…C’mon, Mitch!) and over to a grassy area.

    COP #1: Warmup

    20x SSH IC
    20x Plank Jacks IC
    20x Chilly Jacks IC (aka Low Plank Jacks)
    20x Smurf Jacks IC …. no Cowbell joke today since he wasnt there, the Pax was sad:

    friends hi depressed ross david schwimmer

    10x Single Leg Squat-Reach-Jump IC (R)
    10x Single Leg Squat-Reach-Jump IC (L)

    Enough for now, mosey to the levee and line up at the bottom.

    OYO: Jacob’s Ladder

    Pax runs up the levee, does 1x burpee at the top, then runs down the levee. Increase burpee reps by the number of levees you did.  Plank and wait once you do 7x burpees.  The great thing about Jacob’s Ladder is the synergy that forms between burpees and levees.  It makes everything else suck less!

    Once we had out six, we moseyed (what is the past tense of mosey?) down to a lit-up, grassy area.

    COP #2: Jack Webbs (1:2 Ratio)

    Pax does a merkin, then two air presses.  Increase merkins by 1 rep until 10x merkins; increase air presses by 2 reps until 20x air presses.  The hard part is the air presses!

    Mosey back up the levee and partner up.

    OYO: Colonel Trautman #exicon

    Pax #1: Run to the pull up bars and do 3x Pullups, then back up the levee to relieve Pax #2.
    Pax #2: Low Planks (first 3 rounds) / Al Gores (last 2 rounds)

    Mosey back down the levee and circle up.

    COP #3: 6MOM

    15x LBTs IC
    15x Flutter Kicks IC
    15x LBCs IC
    15x Hello Dolly IC
    ….Flapjack….
    15x Superman IC
    15x Rocketman IC
    ….Flapjack….
    15x Crunchy Frog IC
    15x Scissors IC
    ….Flapjack….
    Plankorama: High, Low, High, Right Side, Right Side Reaches x 10IC, High, Left Side, Left Side Reaches x 10IC, Back, Back Jacks x10IC (don’t do these again), High

    Mosey back to the top of the levee.

    OYO: Quadraphilia

    Run down the levee, then back petal up the levee… repeat, repeat, etc… for 3 minutes.

    Back to the VSF, where we held the COT – countoff, namorama, shoutouts, and prayer.  Thanks for letting me lead.

    Moleskin

    Tclaps to Kim Chi for hitting 40 straight post.  He was ready to Q today if YHC didn’t show.  He spilled his potential beatdown (fourties – like elevens, but with fourty total reps each time) to celebrate his achievement.  Pax was grateful YHC didn’t fartsack!

    Basin Run is tonight.  Message on the Groupme for details.