F3 New Orleans

Tag: Okwata

  • Hayfever

    9 Okwata warriors gathered together on a blustery summer morning at the lakefront.  A kotter from Shorty and a second post from the now veteran Da Parish were welcome sights.  I was also glad to workout with Belloq for the first time, after reading that the Pax had named someone after an Indiana Jones villain.  However, I was disappointed he was not wearing a fedora for the workout.  Quick disclaimer than off toward the fountain…

    The Thang

    Mosey around the fountain and catch a cool mist from the wind.  Circle up in the rutted grass in front of the fountain.  Probably not the best place for the warm-up, but I’m going with the fact that the ruts and unevenness of the ground adds variety.

    Warm-up (All IC):  SSH x 30, Plank Jacks x 25*, Imperial Squat Walkers x 30**, Peter Parkers x 25, Lunges x 30, Merkins x 20, Calf Raises x 30

    * Bubba told me about the new Rudy Jacks at the Uptowner this morning.  They sound perfectly awful, a lot like Rudy.  If only I had know about them earlier

    ** I totally fouled these up, but didn’t let that phase me.  I plowed on through for 30 terribly counted Squat Walkers.  As Dredd says “I violently executed plan wins most of the time.”

    Mosey to the Lakefront to enjoy the crashing waves and some planter tabata

    Tabata 1 using a planter:  Box Jumps, Irkins, Freak Nasties, Derkins (Repeato, but that goes without saying since it is Tabata and Tabata = 8 sets)

    Tabata 2 sans planter: Burpees, Merkins, Squats, Man size sit-ups (Without saying…you know what tabata means)

    Jaywalk to Pull-up Pavilion where we divided up into 3 groups of 3.  One group goes Bernie Sanders on the pull-up bars, while another does Freak Nasties AMRAP, and the third does 15 Merkins.  Rotate through all three stations and then repeato with 10 reps at Merkin station.

    Line up at the base of the freshly mowed levee***:  Crawl Bear**** to the top, Bear Crawl down, Jameis Winston to the top, Winston Jameis down, Bear Crawl to the top, Bear Crawl down, Bear Crawl to the top.

    *** Cobains to all the Pax suffering from allergies.

    ****T-claps to F3 Dallas for reminding me how much it sucks to Crawl Bear up an incline.

    At the top of the levee as we did 20 Lance Armstrongs on each side.  Instead of buying souvenirs, I brought this exercise back from Dallas.

    Quadraphilia – #Crowd Pleaser.  I think Shorty kottered this morning because he knew I would Q this.  What did we learn?  Shorty is a masochist.  I always thought he was a little “off” but this confirms it.  He is definitely DSM-IV material.  On another note, I didn’t hear Tool say anything negative about Quadraphilia, this morning.  I think he is starting to enjoy it.  Don’t be surprised if it is part of his next Q.  I decided to count my reps this time.  It’s a little fuzzy, but I think anything more than 10 reps is a decent goal.

    Mosey back to the flag Dawhere we counted off, had name-o-rama, a shout out, and ant bites.

    Okwata is always a pleasure.

     

     

     

  • Happy Birthday to Me

    Happy Birthday To Me, Happy Birthday To Me, Happy Birthday Dear Rudy, Happy Birthday To Me

    10 PAX appeared in the morning Okwata gloom, gathering around a real Shovel Flag (apparently JV has been stashing it in his trunk).  YHC’s phone read a sultry 82 degrees.  Perfect weather for a celebratory workout.  Start with the disclaimer (and a bit of F3 indoctrination for our FNG)

    COP #1: Start with 10 burpees OYO at the flag, then mosey over to the fountain.  A quick shorty-style “follow me” dance with butt kicks, karaoke, and high knees before settling into the muck for a warm-up.

    • SSH x49
    • Mountain Climber x49 (at which point FracSac correctly guessed that it was YHC’s 49th bday)
    • IW x30 (YHC got bored, and almost fell over awkwardly)
    • PP x49

    Head to the levee for a Bear Crawl Indian “Run” towards the pull-up station.  Just one time through the PAX list before picking up to mosey.  That was a good length plank session, though.

    COP #2: Partner up.  1 round, each pair hitting each exercise once.

    • Over the levee, 5 burpees, and back.  This was the timer.
    • Squats
    • Dips
    • Step Ups
    • Pull Ups

    Back to the levee top to mosey down to Canal Street

    COP #3: “Happy Birthday To Me”.  One PAX runs a loop – across Canal, down to the lake, back across Canal, and back up to the levee.  While one runs, everyone else exercises.  What exercise?  Whatever the running PAX draws from the Birthday Bag ‘o Exercises conveniently discovered at the COP.

    • Bubba pulls Squat Jumps to get us started right.  I think I heard him laughing as he ran off.
    • (in the interest of time, Q audibles and has PAX run in pairs).  PAX do Plank Walks while 2 run the loop
    • PAX do ‘Muricans while 2 run the loop.  Q helps JV with reading, apparently he forgot his glasses.
    • PAX do Staggered ‘Muricans while 2 run the loop.  Thanks FracSac, my chest was ready for that.
    • PAX do Low Country Crab.  Q is openly mocked by PAX for his fantastic paper folding skills.
    • Q finishes the cycle by pulling Smurf Jacks.  PAX grumbles, Q runs.

    Q mutters that he really wanted someone to draw the Burpee ticket.

    COP #4: PAX moseys back to the flag to circle up for a full 6 MOM.  30 seconds of exercise, 10 seconds rest.  Repeat for 9 ab exercises.  Penguin, Rosalita, Dolly, Flutter Kick, LBC, Cockroach, Box Cutter, Freddy Mercury, Putin

    Circle up for Count Off (10 on a Thursday!), Name-o-Rama (“WHAT?” – all caps, with the question mark – for our FNG Artillery Officer), and prayers:

    • Tool and his family
    • Cable Guy and his family
    • Recovery efforts in Baton Rouge and Italy
    • People suffering from affects of Cancer, and those leading efforts to research cures, and assist those suffering

    Finish with St. Ignatius’ Prayer for Generosity

    Gentleman: It was a pleasure to start a new year with you all.  Thank you all for being an inspiration for me.

     

  • Stargazing

    With a full moon up this morning, it was time for stargazing. As Bellocq explained to the PAX before YHC was reminded he was Q this morning, Orion has his belt taut as he aims his bow at the eye of Taurus, the bull, even though (at least this morning) most of the bull is hidden from view. So the PAX is reminded, yet again, we must be ever vigilent to keep trouble abay even if we don’t see it right away. It’s no one else’s responsibility, but our own. Carpe diem. But remember: His yoke is easy, and His burden is light. So with that prelude and an apt DISCLAIMER, the Pax was off. After a mosey around the Mardi Gras fountain in an atypical (counterclockwise) direction, time for:

    First COP:
    Good Mornings 20xIC
    Imperial Walkers 20xIC
    Parker Peters 20xIC
    SSHs 20xIC

    Mosey to Canal Boulevard where a trio of joggers seemed stuck in an eternal loop. Time to rub against the grain with some DownPainment. With rosy fingered dawn appearing in the east, we passed this trio (or they us) who knows how many times during:

    Second COP:
    Bear crawl to the top of the levee (damn, that’s far).
    Mosey (slowly!) across the road.
    Duck crawl back down the hill.
    YHC had stiff quads and traps, so time to stretch them out: so froggy crunches 20xIC. Having rinsed, the Pax repeated:
    Bear crawl up the up hill again.
    Mosey (ever slower) across the road.
    For some variation, most of the PAX did lunges instead of duck walks down the hill.

    Mosey further to a shelter with, ta da, two tables with benches. As Orion and the bull fade away for the day, the PAX give their quads a rest for:

    Third COP:
    Incline Merks 20xIC
    Dips 20xIC
    Incline Merks 15xIC
    Low Slow Dips 15xIC
    Incline Merks 10xIC
    Dips 10xIC
    Derkins 5xIC (slow and all the way down cuz we were nearing the end)
    Low Slow Dips 5xIC (again slow to savor the burn and finish)

    After a 20-count by Serge, the PAX sprinted through the puddles and up the levee for a mosey back towards the flag. YHC isn’t a great moseyer, so just after crossing Canal Boulevard, time for a rest: LBCs 50xIC. Then continue the mosey back towards the flag. But before wrapping up:

    Short round of Mary:
    Rosalitas 20xIC
    Roll over onto bellies and justifiers (with soles away from the big ball to rest the legs):
    Ys 20xIC
    Wx 20xIC
    lazy Ts 20xIC (so simple yet excruciating)
    Turn over, and finish off with LBCs 50xIC

    Namorama, announcements, prayers for all the flood victims, the start of school, and the too many folks suffering from cancer. It was a glorious morning, claim it.

  • Going to get brunch

    “Remember the difference between a boss and a leader; a boss says “Go!” –  a leader says “Let’s Go!” – George E. M. Kelly

    7 men of NOLA decided to better themselves today in the gloom to become better leaders.  YHC wanted to see how far we could get to today, so we set out to see if Landry’s was open for brunch.

    DISCLAIMER

    Tha Thang:

    Warmup mosey around the lit-up fountain with some follow the leader exercises (karaoke, high knees, etc.), and grabbed some bench.

    16x Channing Tatums IC
    16x Dips IC
    16x Tatum Channings IC

    Mosey to the lakefront and face up to some of the planters.

    3 rounds of:
    10x Box Jumps
    5x Jump Squats

    Mosey to another set of planters

    Bearcrawl suicides – Bearcrawl to the planter, and run back to the start… there were four planters total.

    Recovered with a little yoga.

    Plie Squat work – Pax holds low squat for the following exercises:
    10x Wing Flaps IC
    10x High Hand Touches IC
    8x Arm Circles (forward) IC
    8x Arm Circles (backward) IC

    Mosey to a lamp post

    Merkincides – 10x Merkins at the start line, then run to a lamp post a back….there were four lamp post.

    Indian run to Landry’s and line up facing the stairs…Closed!… oh well, let’s do something else.

    Elevens:
    10x SSH at the top, 1x Squats at the bottom… plank and wait once you flip the reps.

    YHC told the Pax we would walk back to the flag.. so we did

    1. Lunge walk past two lamp post
    2. Recovery walk to the next
    3. Duck walk to the fourth
    4. Frog jump (this is how a frog walks) to the fifth.

    Gathered around some flower beds to recover from our walk.

    8x Dips IC
    8x Dips IC
    8x D…….Time was creeping up, and it started raining, so we moseyed back to the flag, where we had our usual countorama, nameorama, and prayer.

    Naked Man Moleskin

    Tclaps Belloq for posting today!  Looks like our Summer Series race event EH’d this one!

    Btw, worst FNG naming process was held in the gloom today.  Took over 10 min.  Seems like none of us were on topic at all.  Factors that contributed:

    1. Cowbell and YHC lack of movie watching…we haven’t seen Raider’s of the Lost Ark…actually, I don’t think we have seen any Indiana Jones movie.
    2. A biker blurting out “Hey, is this F3??” Tclaps to Bubba for the EH.  #EHaFNGwhilenamingaFNG….that should trend.
    3. Saints are on today… seems like we were looking forward to the game!

  • The H8 Debuts

    YHC arrived this morning to Amnesty complaining about his soreness from Monday and self-proclaiming BS for his own Q.  I knew at this point that we couldn’t mess around this morning.  I can’t have him self-proclaiming BS for his own Q and mocking mine.  Best to try and keep him out of breath so he can’t talk.

    There was an open date on the Q sheet for this morning.  It was my intention to take it, but I didn’t want to proclaim it, for fear Tool would not show up.  I had a special double dose of his favorite exercise planned.  Unfortunately, he either caught wind of my plans or was DR.

    Gave the disclaimer as Cowbell rolled in with flag #2 to make us 6 strong.  To celebrate 8/4/2016 and my obsessive compulsion for numbers and multiples…

    The Thang

    Warm-up COP (all IC):  SSH x 16; IW x 16; Peter Parker x 16; Squats x 16; DQ x 16; Mountain Climbers x 16

    1st Dose of Quadriphilia:  Line up on levee and run down and back up always facing the lake.  AMRAP for 4 minutes.

    Mosey to the foot of canal for the debut of the h8.  Run south along the east side of canal to the top of the levee, cross the street, bear crawl across median and continue running south down the west side of canal, run back across the median at the bottom of the levee and north up the levee on the east side of canal.  Bear crawl across the median again at the top and head north down the levee on the west side of canal.  Run across the median when you get to the bottom, arriving back at the starting point.  At the starting point you do a descending burp and merk pyramid starting with 8 burpees (burpee with 8 merkins, burpee with 7 merkins, burpee with 6 merkins, etc.).

    The route was basically a figure 8 on Canal with bear crawls during the portion on the top of the levee and a descending burp and merk after you finish each 8.  We did AMRAP in roughly 25 minutes.  With each lap, the burp and merk pyramid started with a lower number.  In OSHA’s absence, Amnesty suggested running across the street before starting the bear crawl.

    After the h8 we headed back up the levee for the 2nd dose of Quadriphilia.  The Pax were excited.  Everyone loves that exercise.

    That took us to the end of the workout and we moseyed back to the flag through the swamp that is Okwata.

    Moleskin

    I think the h8 has potential as an Okwata PT test.  AMRAP in 40 minutes one morning and then measure ourselves again a few months later.  The Burp and Merk Pyramid is a good way to keep count of your laps.  I think 7 in 40 minutes is a good goal.  I was disappointed that Kim-Chi didn’t splash this morning.  I’ve always wanted someone to splash during one of my Qs, but I am obviously not there yet.  Kim-Chi had potential after his late night ice cream gorging, but the workout was not quite hard enough.

     

     

  • The World Starts Preparing for Next Year

    5 warriors of Okwata gathered together the morning after the greatest sporting event of all time. The Q was dragging a little and was slow to get started. YHC tried to make up for over the next 43 minutes.

    The Thang

    Mosey to the land of the fountain for the Warm-up COP (all IC): SSH x 20; IW x 20; Moutain Climbers x 20; Merkins x 10; Squats x 20; Merkins x 10; Good Mornings x 10; Windmills x 10

    Mosey to the vigilante bars for some pull-up work:

    1st COP – Each man with a spotter did 4 sets of 8 pull-ups and 2 sets of Bernies.

    2nd COP – two men do hanging knee-ups on the bars while the other 3 do alternating lunges.  All IC and then flapjack.  4 sets consisting of 8,7,6, and 5 reps.

    Mosey to the top of the levee for Mary:  LBC x 80; LBT x 20; Putin x 20

    Jack Webb (2:1 Ratio – Shout out to the NS) – escalate to 10 merkins and 20 air presses

    Quadriphilia – 4 minutes of running down the levee and back up, always facing the Lake.

    Mosey to the bottom of the levee so we can bear crawl back up.

    Sungazer Yoga – Facing the sun we did some Yoga crap.

    Mosey back to the flag and try not to twist my ankle.

    Moleskin

    People on the levee playing Pokemon Go before 0600.  We are no longer the craziest group in NOLA.

     

  • 40

    Twas sticky and warm at Okwata.  Typical June morning, 10 PAX including YHC set off to better ourselves.

    Inspired by a recent family roadtrip, when The Best Closing Song for a Rock Concert EVER popped up on Spotify, and YHC got to tell stories about his youth to his captive kids in the backseat….

    https://www.youtube.com/watch?v=jcTA2Y0pOPA

    (apparently this was a somewhat controversial choice as best ever.  But whatever.  My Q, My Rules).

    Warmup: Disclaimer, then off to the fountain lawn.  A bit disappointed to find such dry and recently cut lawn in front of the fountain.  Where’s the muck and mud, YHC wondered…  SSH x25, then planking for PP x20, MC x20, PP x20.  Then mosey to the Levee for The Thing

    The Thing: 40

    Stare at the behemoth in front of us.  We are going over it 40 times.  10 exercises.  Each exercise in 4 sets.  Each set is 10 reps.  Alternate sides of the levee for each set.  When we’re done, we’ll have done 400 reps, and crossed over the levee 40 times (with YHC throwing in 40-themed facts, trivia and tripe)

    • Exercise 1 – Low Slow Murican: What’s more Murican then a Mickey’s Big Mouth 40 oz Malt Liquor?  Did you know 40s are illegal in Florida?
    • Exercise 2 – Box Cutter: The 40th mayor of New Orleans?  The illustrious (and apparently accomplishment-less) Isaac L Patton
    • Exercise 3 – Low Slow Squat: NFL players with jersey #40 retired?  YHC called out 4 (but there are actually 5) Joe Morrison (WR Giants), Tom Brookshire (DB Eagles), Mike Haynes (CB Patriots), Pat Tillman (S Cardinals) and Gale Sayers (RB Bears)
    • Exercise 4 – Plank Jack: ND National championships in the 40s?  4: 1943, 1947, 1948, 1949
    • Exercise 5 – Diamond Murican: 40th state to join the Union?  South Dakota – also having the smallest capital by Population (Pierre, 14,000 potential pax)
    • Halfway point.  Pause, Bogey gives us 20.  PAX grumbles.
    • Exercise 6 – American Hammer: Did you know “Forty” is the only number with letters in alphabetical order?
    • Exercise 7 – Lunge: American Top 40 All time hits leader?  #1 is easy – Elvis.  PAX proceeds with guesses (good ones: Beatles, Stones, Elton John; Bad ones: Right Said Fred – seriously Mav?).  #2 on the list – Lil Wayne.
    • Exercise 8 – SSH: PAX catches a break, as YHC decides to skip the Burpee’s originally planned for this spot.  How many NCAA seasons with a player averaging 40 PPG?  5 – 3 of which are local hero Pistol Pete.  The others: Frank Selmy and Johnny Neuman.
    • Exercise 9 – Durkins: YHC has run out of facts, having left a few more tidbits on his Weinke in the car.
    • Exercise 10 – Flutter Kicks: PAX seems to be grumbling “Let this End”.  But we plow through

    Mosey (really really slow mosey) back to the Flag.  Seal the deal with 10 Burpee’s OYO.

    Finish with Countoff, Name-o-rama, Announcements and Prayer.  Please continue to remember Cable Guy’s wife, and whole family, and prayer for her health and successful treatment.

    PAX: Thank you for persevering with me through this.  I wasn’t sure we’d make it through all 40 trips, but you inspired me to complete.

    And somehow, I forgot to close with Psalm 40 verses 1:4, which was part of the whole point of the workout.

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

  • Don’t Skip Your Q Day

    “The best leader is the one who has sense enough to pick good men to do what he wants done, and the self-restraint to keep from meddling with them while they do it.” -Theodore Roosevelt

    8 Okwata warriors gathered in the pre-dawn gloom.  At 0530 we rolled out with no meddling from our Q.

    The Thang

    The Fountain was on (thanks Mitch) so we had to warm-up in it’s mist.  We circled up in the muddy waters near the fountain for our Warm-up COP:  SSH IC x 30; Peter Parkers IC x 30; DQ IC x 15; Squats IC x 20

    From there we hit the nearby benches for a round of Tabata: Channing Tatums, Decline Merks, Tatum Channings, Incline Merks, Repeato.  Disclaimer: YHC may have called for two sets of Channing Tatums in the first round.  I get so confused with that dude’s name. 

    No sign of any late arrivers as we mosey through the muddy waters to the new pull-up bars installed by the city.  Thanks again to Mitch and his fitness initiatives.  The Pax had some recovery time as YHC struggled to divide 8 by 3.  I finally got it figured out and commenced the next exercise. One Partner does pull-ups while another is doing burpees on the other side of the levee.  The third partner runs from one station to the next and switches off.  We did 3 sets of whatever this is called.

    Mosey to the top of the levee and grab your six.  Not literally.  I just mean sit down.  6 MOM: LBCs IC x 40; Slow Scissors x IC x 10; LBT x 44; Putin IC x 15.  Recover and Quadriphilia (Always Facing the Lake run down the levee and back up, AMRAP in 4 minutes).

    Slide down the levee a little ways for some Merkins around the clock: 1200 IC x 10; 0300 IC x 8; 0600 IC x 6; 0900 IC x 8.

    Back on top of the levee for some Sungazing Squats IC x 20.  In honor of our Original Q we finished with some Yoga.  I think it was a sun salutation, or something close to it.

    Back to the flag for the COT and the naming of the FNGs.

     

     

     

  • D.O.N.T.S.K.I.P.L.E.G.D.A.Y.

    “You cannot build a great house on a weak foundation.” – Chinese proverb

    11 battle-ready men gathered around the flag in the Okwata gloom.  Tclaps to Wanker (FNG) for posting, and Tclaps to Bubba & the F3 excuse page (http://f3nation.com/top-five-eh-excuses/) for the EH.  I decided to continue the theme that Tool/JV started of spelling the workout, so YHC decided to make it a game… a.k.a. Wheel of Fortune #lexicon… and no, you cannot buy a vowel, Pat!  Whoever guesses gets a prize.. Anyway…

    DISCLAIMER

    The Thang

    What is this….? the fountain is on!  Thanks, Mitch! So we mosey around it in the usual fashion and mix in some “follow the leader” callouts like high knees, butt kicks, karaoke… then over to the levee for the first word.

    COP #1: Word One (_ _ _ _)

    D uckwalk – OYO: over the levee and back
    O ld Flame Drills – 10 x ea: Runner’s Squat/Scorpions/Bulgarian Split/Bridge (Right Leg then Left)
    N ewton’s Cradle – 15 x IC: Start in high plank, then left arm out perpendicular to body (one), back to high plank (two), right arm out perpendicular to body (three), high plank (COUNT)
    T empo Squats – 30 x IC: Down (one, two, three), Up (COUNT)

    Mosey down the levee a bit and circle up.

    COP #2: Word Two (_ _ _ _)

    S -Progression – IC: 15x Smurf Jacks, 20x Sumo Squats, 20x Squats, 10x Squat Holds (Low), 10x Squat Pulses (Low)
    K ing of Hearts – OYO: Suicides up the levee while varying how you do them.  First set forward run, Second set backward run
    I mperial Walker Squats – 20 x IC
    P eoples Chair to Lunge Holds – Q Command: Hold low squat (legs together), and alt. back lunge holds

    Mosey back to original grass area, but in transition, Kim Chi guessed the correct answer!!!  His prize was to lead the Pax with 10 x Burpees OYO…no one went bankrupt… Awesome!

    COP #3: Word Three (_ _ _ _ _ _)

    L unge -Progression – IC: 15 x Single Leg Lunge, 10 x Low Lunge Hold, 10 x Low Lunge Pulse.. (Right then Left Leg)
    E lectrifying Abs (Elevens were the plan..but no time) – On your 6 – IC: 20 x Alt. Heel Taps, 10 x R. Leg lifts/curls, 10 x L. Leg lifts/curls, 8 x Both Leg lifts, curls
    G lobal Warming – Q Command: Hold Al Gore, and shuffle right in a circle… Q says down – Pax does a merkin, and switch shuffle direction… keep going until we heat up that patch of Earth.
    D  onkey Kicks – 15 x IC: High plank, and walk feet to hands… jump feet up to the sky, and land on left side of body, then jump them high to the sky and over to the right…repeato
    A bs – IC: 15 x Crunchy Frog, 15 x P90X Scissors
    Y oga – One vinyasa due to time

    Back to the flag for COT, which included Countorama, Nameorama, Shoutouts, and Prayer.

    Naked Man Moleskin

    Do something that is hard to obtain…always take the tough road… It’s the tough way that makes you grow as a leader.  #CSAUP

    That being said, GO Ruck signups are running now! The CSAUP Event is 11/11/16.  Mark your calendars and email YHC if you want to reserve your spot…they are filling up fast!

  • A Hillbilly in NOLA

    Pre-Thang

    After seeing no one was Q’ing on the GoogleSheets, YHC decided to take an impromptu step up to the plate at an AO only visiting once.  Okwata has a long stretch of levee, and YHC just returned from the rolling hills of Kentucky over Memorial Day weekend.  There might be a theme here on this Backblast.  After a quick disclaimer for the FNG (and those who may have forgotten), the PAX set out.

    Warm-Up

    Mosey for a little ways for the first COP to get the blood moving:

    • IC: SSH x 30, Hillbillies x 20, Peter Parkers x 20, Rinse & Repeat

    The Thang

    Mosey a little further down the levee and partner up.  Some mumble chatter around this being the farthest the PAX has ventured from the flag at this AO.  One partner toe taps on the curb like a hillbilly tab dancer.  The other partner runs up the levee, performs 10 squats, and runs back down levee to tag off with partner.  Flapjack with partner pyramiding downwards with squat count to 1.  The PAX should complete levee runs up and down 10 times. TCLAPS to Hawg for his Hillbilly yell with every levee decent.  Although, the last decent was more of a cry for help.

    Mosey across the Lakeshore Drive to get a good view of the sunrise.  Time for a Bring Sally Up.  First half of song is Merikan style, and second half is squats.

    Mosey back towards flag direction and stop at first COP location for the second COP.  Do the warm-up again without the rinse and repeat.

    Mosey a little closer to the flag and end with a Mary COP:

    • LBC x 30, Russian Twists x 20, Box Cutters x 10, Real Freddy Mercury x 15

    Name-O-Rama: 10 men decided not to fartsack this AM, and one FNG came along.  Welcome to F3, Cable Guy, who actually works for AT&T.

    Shout Out: For the FNG, F3 is Fitness, Fellowship, and Faith.  YHC did a quick spill on the F3 life and led the prayer thanking the Sky Q for a beautiful, crisp morning.  Summer is upon us so these crisp mornings will be few and far between until September-ish.