F3 New Orleans

Tag: Pontiff Playground

  • Field of Dreams, and Rocks

    Well, summer is clearly here. Humidity, damp air, and sweaty shirts will be the norm for the next 3-4 months. And that means we are left with baseball and golf for the remainder of the summer. So to celebrate the nation’s (past) past-time, we worked in a beat down on the baseball diamond.  13 men showed up ready to sweat. A disclaimer and off we go.

    A short mosey to the warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Windmills x 10 IC
    Arm circles x 10 forward, 10 backward, IC
    Mountain climbers x 20 IC

    Grab a rock! Mosey to the baseball diamond for some Rock Circuits.
    Round 1: exercise, then run to the next base with rock overhead.
    Shoulder press x 20 IC, Curls x 20 IC, Rock Rows x 20 IC, Chest Press x 20 IC
    Round 2: exercise, then run to the next base with rock at chest level.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC
    Round 3: exercise, leave your rock, bear crawl to next base, and pick up somebody else’s rock.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC

    Mosey to the baseball outfield for Dora 1,2,3:
    Partner 1 exercises, Partner 2 runs across the baseball outfield and back.
    100 merkins, 200 squats, 300 LBC’s

    Stay in the outfield for Mary:
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC
    Dying cockroaches x 20 IC
    American Hammer x 20 IC

    1 sprint across the baseball outfield and back. Then return your beloved rock to the rock pile. Run back to the flag for a finish right on time. Count off, Name-o-rama, Announcements, Intentions, and a prayer. Thanks for letting me lead!

    Walleye

  • Monday, Monday, but where’s Marlin?

    YHC checked the schedule late Sunday night, worried that he might have forgotten about a Q.  Instead, YHC saw that Marlin was listed for the Q.  Lets Get It, Baby!  YHC cuddled up under the covers, looking forward to a Rock City morning of inspiration and encouragement from our resident coffee-drinking-bike-riding PAX.

    But alas, it was not meant to be.

    The morning 55 degree chill must’ve been enough to keep Marlin home in bed.  Brrrr….  He might not have had enough clothes to keep warm in this bone-chilling weather.  So at 5:30, YHC tried to do his best impression, and with a “Lets Get It, Baby” the PAX took off into the morning gloom.

    Warm Up

    • Peter Parker x25
    • Shoulder Taps x25
    • Plank Jacks x25
    • Parker Peter x25
    • LSS x25
    • IW x25
    • 10 Burpees OYO

    Grab a rock, and lets head to the track, for….

    Dirty MacDeuce

    • All IC: 12 Shoulder Press, 12 Squats, 12 Box Cutter
    • Run a lap
    • 12 Curl, 12 Lunge, 12 Cockroaches
    • Run a lap
    • 12 Shoulder Press, 12 Squats, 12 Box Cutter
    • Run a lap
    • 12 Curl, 12 Lunge, 12 Cockroaches
    • Run a lap

    Mosey over to the playground, and partner up for a circuit

    • 15 Burpees (the timer)
    • Pull Ups
    • Merkins
    • Big Boy situps (in the mud)
    • Under-dogs (Rev-Sox claims this is a real thing – “Its in the lexicon!”)
    • Throw-the-rocks-over-the-fence

    Mosey back to the rock pile to deposit our friends, and then back to the flag – 6:15 on the dot.

    Count-off, Name-o-rama (welcome back, Mambi!!!  Glad to see Frac didn’t permanently scar you with that name choice!), and finish with our morning prayers.  Remember those who are sick, those who are travelling, those in the middle of war zones.

    NMM: YHC really wanted to hit the snooze button this morning.  At 5:00 am, I just didn’t think I had it in me to get out and do this.  But words from Dredd – If you hit snooze, you’ve lost your first battle of the day – made me drag my lazy butt out of bed; I did not want to start the week with a defeat.  The surprise opportunity to Q was a welcome start to the week: it allowed me to begin with a full U-Turn from where it could have been – instead of fartsacking alone, I was blessed with a chance to step up and lead.  Thank you all for letting me run with the Q.  And may you all have an inspired and successful week.

  • Superfecta at The Uptowner

    YHC committed to Q four days in a row this week, and the fourth day, or the Superfecta as we’ll call it, had me up earlier than usual. 45 minutes before the alarm sounded kind of earlier. One would think that would indicate an early arrival at the AO, but nay! Pulling into the dead end parking lot at Pontiff Playground with three minutes to spare, following JV’s ride is what happened. Maybe it was too much time thinking about what the weather was going to do. 70 degree weather yesterday, but promises of weather in the 40’s today with the passing of the front had YHC a bit confused. YHC planted the shovel flag, and Tool walked up. YHC had some cones to set out, but the grounds were wet enough to be confused with a lake. Tool suggested the tennis courts, which was an outstanding idea! Setting the cones up for a circuit station beatdown, YHC noticed the wind moving the cones all over the court. Time to improvise. Return to the flag, give the disclaimer as the train passes….and then

    Warmup

    SSH IC x 31
    Imperial Squat Walkers IC x 15

    Grab a rock, one that can be used for OH press and Curls, and slow mosey to the tennis courts. YHC had planned on doing Uptowner Stink BOMBS, but it would require cones. With the wind not cooperating, YHC opted for circuits:

    Circuit One

    Double Merkin Burpees x 10 OYO
    OH Rock Press x 10 IC (4 count)
    Merkins x 10 IC (4 count)
    WW 2 Situps IC x 10 (4 count)
    Rock Curls x 10 IC (4 count)
    Rinse and Repeat x 5 (#Crowd Pleaser)

    Circuit Two (all 4 count)

    Rock Rows x 10 IC
    Rock Bench Presses x 10 IC
    Rock Squats x 10 IC
    Rinse and Repeat x 3

    Partner up for abs

    Leg throws x 15, flap jack
    Regular situps with parter holding feet. Do as many as possible in one minute, flap jack

    Mary with a rock (all 4 count)

    Flutter Kicks x 15 IC
    Hello Dolly x 15 IC
    Tin Snips x 15 IC
    LBC’s (no rock) x 15 IC
    Freddy Mercury (no rock) x 15 IC

    Times up, DownPainment made!

    COT

    Count off, name-o-rama, announcements, intentions, closing prayer

    NMM

    Thanks for posting with me today. With 4 back to back Q’s this week, YHC hopes this will challenge others to step up and Q where you can. If you don’t feel ready, ask someone that has Q’d to help, and share the Q. I had butterflies the night before my first Q, afraid it would be a disaster! Trust me, it never is, even though some of mine have had moments! Please refrain from taking this this opportunity to point out those moments…..

    T-Claps to Tool for bringing in Smooth and Abacus into the F3 fold. You’re nowhere near Triple Shift, but it still deserves recognition! Always be EH’ing!

    Crazy Ivan coming up next weekend. Looking at the weather forecast, it looks like the weather will be great! Good thing it wasn’t this weekend!

    Don’t forget tomorrow is Mahatma’s VQ at the Mothership! I have no doubt it’s going to be epic. Following the beat down, we get to witness him take a pie in the face from Rudy! This you can’t miss! Bring some cash for coffeteria…….

    SYITG!

  • Tryptophan Fartsackers Anonymous

    Everyone knows that the Thanksgiving Day feast needs a good sweat-out.  So there will surely be a large number of HIM this morning.  The trouble with YHC is that he thinks too much sometimes.  Besides YHC, just one lonely PAX appeared in the gloom.  T-Claps to Tool, my wingman for the morning.  A short disclaimer leads to The Thang, which is always more intense with a smaller PAX.

    Warm Up

    • SSHs 30xIC (YHC lied before; he does sometimes start with SSHs)
    • Low-Slow Squats 30xIC
    • Merkins 22xIC
    • Hillbillies(?) 30xIC
    • Merkins 8xIC (because YHC can’t count)

    Get a pair of rocks: one medium, one bigger.  [Not Hawg Big, but just bigger]

    • Elf on the Right Shelf 16xIC (smaller rock)
    • Squats 16xIC (larger rock)
    • Dead Lift 16xIC (larger rock)
    • Squats 16xIC (smaller rock)
    • Bench Press 16xIC (larger rock)

    Rinse and repeat with just 12, then with just 8 and finally with just 4.  Then a round of skull crushers: interlocking situps passing a rock from the ground overhead to the other PAX, 25 per HIM for a total of 50.

    Wall of Pain

    • Sit for a while with whatever rock
    • Continue sitting for shoulder presses 10xIC?
    • Continue sitting for some more
    • VERY short rest
    • Sit some more
    • Continue sitting for some curls 10xIC?
    • Continue sitting till the legs start shaking, then continue sitting some more.

    Wobble over for a few minutes of Mary

    • Dr. W (since Side Effects had been in town) 10xIC
    • Flutter Kicks 25xIC
    • Dying Cockroach 25xIC
    • LBCx 25XIC
    • One or two other things YHC can’t remember, probably 25xIC

    A minute left, so 10 burpees OYO.

    A quick and efficient Countoff, Name-o-Rama and short COT for thanks for all.  JV

  • Q d’etat at the Uptowner

    Well, so maybe it wasn’t a revolt or overthrow of the Q, but the Q didn’t show, which made the Pax step up and show poise under pressure. No stress here in F3 Nation, which was proved again today.
    YHC arrived right at 0530 to no flag and 2 Pax. When Jingle Vader squinted in the gloom and saw I wasn’t Duct Tape, he knew another would need to step up. HVAC wasted no time, taking the reigns for the warm up. HVAC gave a brief disclaimer on behalf of us all, and then:

    SSH IC x 30
    Windmills IC x 30
    Triple Shift arrives, and he has a Shovel Flag! The Shovel Flag is planted, and all is well!
    IW IC x 30

    A round of the following:
    Merkin x 10 IC
    Bird Dog alternating OYO for about a minute or so (HVAC had no timer, so he winged it)
    Elbow Plank for about a minute or so (Once again until HVAC said stop)
    Rinse and Repeat two more times

    A little Mary from HVAC
    Russian Twist IC x 30
    Tin Snips IC x 30 (An HVAC original)
    Bicycle IC x 30
    YHC knows what you’re thinking…oh, you mean Freddie Mercury? No, not from HVAC. This is more of a “dancing on the ceiling” sort of thing. Prop yourself up on your shoulders and pedal straight up toward the ceiling.

    HVAC passes it to YHC. Good for YHC, probably bad for the Pax…
    Partner up!
    Partner Derkin (parnerkin!) Pax 1 Planks while Pax 2 performs derkin with feet on Pax 1 back x 10. Then to make things real bad, Pax 1 does merkin x 10 with Pax 2 feet still on his back! All IC.
    Flapjack. Triple Shift regretted getting YHC as a partner, but what doesn’t kill you makes you stronger….
    Regular sit ups. Pax 1 holds Pax 2 feet and Pax 2 does regular situps (AMRAP) OYO for one minute. (YHC actually had a watch)
    Flapjack.
    Leg Throws. Pax 1 on the deck holding Pax 2 ankles. Pax 2 throws Pax 1 legs left, right and center for a total of 30 (10 each direction).
    Flapjack.

    YHC passes it to JV, which YHC instantly regretted. Grab a rock and head to the wall, aka fence for peoples chair with a rock.
    JV had the Pax sit for a while (no times, just until Q says so…a minute?), then do some OH Press IC x 10, then sit for a while, then do some OH Press IC x 10.
    Stretch legs, then sit again, this time for some curls IC x 10, sit for a while, and do curls IC x 10.
    Off the fence. Set the rocks down and do an exercise called JV on a rock. Best we could come up with….
    Merkin on the rock, then right arm up to the sky, back down to merkin on the rock followed by left arm up to the sky. Wait, that was one? IC x 10.
    On our sixes.
    IC x 10 rock presses. Apparently not challenging enough for the Q, as we went into the next phase…
    IC x 10 of slow 4 count up and slow 4 count down rock press (constitutes one)
    Although the Pax had already completed the Russian Twist, JV pointed out it wasn’t with a rock. Hard to argue, as illogical as it sounds. This is JV. so…..
    Russian Twist IC x 10 with a rock.
    YHC thinks that was it for JV, and it was passed to Triple Shift to close it out. One would think getting it away from JV would be good right? Not when it goes to Triple Shift……
    Q instructs the Pax to get a bigger rock….Oh joy!
    Deadlift with Rock IC x 10 (could have been more, YHC was distracted by the Q’s badgering to keep the back straight….which is good advice, but still falls under the badgering category)
    Set rock down and do an exercise to prove YHC has no balance
    Right foot planted, with left foot off the deck, up and down IC x 10. Switch to left foot planted, with right foot off the ground IC x 10. It may have been more, but YHC was focused on not taking a face plant into the rock on the deck.
    Grab your heavy rock and place it between your shoulder blades behind your head.
    Lunge to the right, followed by lunge to the left all IC x 20 (10 each direction).

    YHC believes that was it, but may have missed something. Great beat down by the entire Pax this morning.
    COT
    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    SYITG

    Fracsac

  • Rock City

    Seven men showed up on this cool crisp November morning to better themselves. Instead, they got to hear Rudy, Apples, and YHC lament another painful Notre Dame football loss. Unlike our quarterback, at least we showed up… A calm, thoughtful disclaimer, and off we go.

    First a short jog to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Windmills x 20 IC
    Arm Circles 10 Forward, 10 Backward IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    Grab your rock and mosey to the baseball field, for some version of 11’s. Or maybe it was 12’s. There was some confusion. Ya see, we were going to this bingo parlor at the YMCA, well one thing led to another, and the instructions got all fouled up… Either way, it ended up being a bad idea.
    10 8-count-body-builders, run 1 tree (10 yards) and back with rock
    9 8-count-body-builders, run 2 trees (20 yards) and back with rock
    8 8-count-body-builders, run 3 trees (30 yards) and back with rock
    At this point, YHC realized this would take WAY too long to complete, so we halved it.
    6 8-count-body-builders, run 5 trees (50 yards) and back with rock
    4 8-count-body-builders, run 7 trees (70 yards) and back with rock
    2 8-count-body-builders, run 9 trees (90 yards) and back with rock

    Next we mosey to the race track for the next COP:
    Shoulder press with rock x 20 IC
    Biceps curls with rock x 20 IC
    Rock rows x 20 IC
    Chest press with rock x 20 IC
    Squats with rock x 20 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 15 IC
    Biceps curls with rock x 15 IC
    Rock rows x 15 IC
    Chest press with rock x 15 IC
    Squats with rock x 15 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 10 IC
    Biceps curls with rock x 10 IC
    Rock rows x 10 IC
    Chest press with rock x 10 IC
    Squats with rock x 10 IC

    Mosey back to the outfield for 2 minutes of Mary.
    Flutter kicks x 20 IC
    Penguins x 20 IC
    LBC’s x 20 IC

    We returned our beloved rocks to the pile, and raced back to the flag to finish just in the nick of time.
    Count off, Name-o-rama, announcements, intentions, and a prayer.
    Thanks for letting me lead!

    Walleye

  • Uptowner Stink BOMBS

    YHC saw an opportunity to Q this non running AO and jumped on it, since jumping is allowed at the Uptowner.  Arriving 10 minutes early, YHC was alone.  At 5:25, YHC was still the lone Pax, but there was still plenty of time.  The clock hit 5:29 and genuine concern set in.  It looked as if today would be that dreaded day, the day of the lone Q.  Wait, here comes Duct Tape, reporting that he had been waiting at the Rock City AO, wondering where the Pax were….and here comes Triple Shift!

    YHC had two options this day, one was to partner up, and the other was for an odd number of Pax.  Looks like the odd number would prevail….until the arrival of a totally unexpected visitor!  Welcome Reluctant Yankee!  The partner routine it is then!  YHC was so relieved to see other Pax that he may have overlooked the disclaimer, but pretty sure something was muttered about modifying as needed…..

    Warm Up

    SSH IC x 31
    Abe Vigodas IC x 5
    Enough of that….we have a lot to get to!
    Everyone grab a rock that can be used for Overhead Press and Curls.

    Stink B.O.M.B.S.

    YHC had 5 cones set up in a large circle with approximately a 40 foot diameter, with a few cones marking the center. Partner up, and one Pax goes to an outside cone, while the partner goes to center cones. Lucky for YHC, the smart Pax were in attendance, so instructions remained minimal, and easily grasped. Working clockwise:
    Cone 1 – 100 Burprees
    Cone 2 – 200 Overhead Presses with rock
    Cone 3 – 300 Merkins
    Cone 4 – 400 Big Boy Situps
    Cone 5 – 500 Squats
    The exercises on the outside cones are cumulative. Timer is the Pax at the center cones doing 20 curls with rock and 20 LBC’s. Supplement the 20 curls with rows as needed. Once complete, swap with outside Pax and keep the beat down going.

    Times Up!

    Count off, Name-O-rama, Intentions, and Close with a prayer to the Sky Q.

    Naked Man Moleskin
    Neither team got past the Big Boy Situps before time expired. This routine may find its way back, but with a slight modification to make sure we can get through it. There was minimal mumble chatter during the beatdown, with good reason, as those Burpees, OH Presses and Merkins were a killer, especially when mixed in with LBC’s and Curls/Rows for the timer.

    Thanks for posting with me today! The Uptowner is still a great opportunity to bring a beat down without running! But isn’t that what the 610 Stomp is for? Oh yeah, and WPM……if you’re into that sort of thing…..

    Fracsac

  • Into the Brier Patch

    “Some people want it to happen, some wish it would happen, others make it happen.”

    Michael Jordan

    YHC arrived early enough to plant the shovel flag and to set up some cones for an Uptowner beatdown. It’s 0530, the disclaimer is given, so nothing holding us back now.
    Warmup
    SSH IC x 31
    Abe Vigodas IC x 10

    Grab a medium large rock and set it by the cone nearest the Shovel flag. There are 4 cones set up in a baseball diamond configuration, each approximately 15 yards apart. Home plate is nearest the shovel flag.
    Although YHC has improved his bear crawl ability, it’s not nearly good enough. If one wants to improve at something, one must do more of it!  Wanting and wishing won’t get us there, so let’s make it happen!
    Round one:
    Bear crawl 15 yards to first cone:
    Merkins IC x 20 (4 count x 10)
    Bear crawl 15 yards to second cone:
    Catalina wine mixers IC x 10 (6 count)
    Bear crawl 15 yards to third cone:
    10 Burpees OYO
    Bear crawl 15 yards to home plate cone:
    Grab the rock – Curls IC x 20

    Round two:
    Bear crawl 15 yards to first cone:
    WW 2 Sit Ups IC x 20 (4 count x 10)
    Bear crawl 15 yards to second cone:
    Tin snips IC x 20
    Bear crawl 15 yards to third cone:
    10 Burpees OYO
    Bear crawl 15 yards to home plate cone:
    Grab the rock – OH Shoulder Press IC x 20

    Round three:
    Bear crawl 15 yards to first cone:
    Copper head squats IC x 20
    Bear crawl 15 yards to second cone:
    Monkey Humpers IC x 20
    Bear crawl 15 yards to third cone:
    10 Burpees OYO
    Bear crawl 15 yards to home plate cone:
    Grab the rock – Elf on the shelf IC x 10 left, IC x 10 right

    Rinse and repeat all three rounds for a total of 6 rounds!

    Upon completing the final Elf on the Shelf, just enough time for a little Mary!

    Freddie Mercury IC x 20
    Flutter Kicks IC x 20
    Hello Dolly IC x 20

    Return the rocks to the pile.

    COT for count off, name-o-rama, announcements, intentions, and closed it out with a prayer.
    Stay safe with Nate coming through this weekend!
    Thanks for posting this morning for a stroll through the brier patch!
    Moleskin
    For those in the October ISI Challenge, each Pax completed 120 merkins with a whole lot of bear crawlin’! Well done!

  • A Bunch of Asses

    “The Borrower is Slave to the Lender” – Proverbs 22:7

    YHC (Borrower) was in debt….3 beatdowns Q’d, and no backblast in sight for the NOLA Pax(Lender)…I mark it up to writer’s block.  Anyway, being a slave to the lender is no fun, and the best time to make a change is N:OW.

    Nine Pax gathered in the Rock City gloom to get better today.  Let’s get to it…but first….

    DISCLAIMER

    The Thang

    Mosey over to the rocks, and select a small friend…something that you can move around for 30x reps. (Did they listen??)

    COP #1: Warmup

    30x Rock Jacks IC…(No, they didn’t…plank and wait since YHC is merciful)
    20x Rock Marches IC
    15x Right Pantry Loads IC (I may need to rethink my naming abilities…Maybe I could take a note from Hawg and call it THE Pantry….or maybe a note from Marlin and call it Pantry, Baby….or Bogey and cal…actually….sing it as Swweeet, Pannnntry Loadssss….bah bah bahhh…)
    15x Left Pantry Loads IC

    Mosey over to the patio and bathroom structure, and partner up.

    Dora 100s

    YHC posted with F3Houston last Wednesday @ The General, and wanted to share an exercise circuit that Duggar introduced to me.  A note about F3….F3 is awesome, but you don’t feel the really cool awesomeness of F3 until you post in another region.  No matter where you go, you can always plan on a group of guys standing around a shovel flag, the DISCLAIMER, a kick ass beatdown, and finishing with a COT.  This is the power of consistency and discipline that makes F3 so awesome.

    Now back to Duggar’s circuit…it sucked last week, so let’s see if it would be better this week.

    Pax 1: 5x Donkey Kicks (rep counter), then 5x Box Jumps, mosey back to Pax 2.
    Pax 2: Flapjack between 5x Goblet Squats (w/ rock) & 2x Burpees until Pax 1 tags you out.

    Paused in the middle (at 50 Donkey Kicks) for station identification.

    COP #2: 4MOM

    15x Crunchy Frogs IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Back to the Dora 100s.  Each Pax ended up with roughly 50x Donkey Kicks, 50x Box Jumps, 100ish Goblet Squats, 40ish Burpees, and a great time with the Pax.

    Pax collected their rocks and leaned on the wall for a breather….they thought we would do wall sits.
    Pax moseyed over to the baseball backstop….and this is where we do wall sits.

    10x Overhead Press Wall Sit IC
    10x Rock Curl Wall Sit IC

    Mosey back to the rock pile to drop off our friends, then mosey over to the track.

    100m Sprints

    Pax jogged the curves, then sprinted the 100m straight-aways.  We did 3 laps.

    Mosey back to the flag, where we finished the beatdown with a plankorama.  Held the COT, which included the Countoff, Nameorama, and a Prayer.  Thanks for letting me lead.

    -Shorty

  • Rock ‘n’ Run

    The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…

    Warm-up COP:

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Plank Jacks x 20 IC
    • Windmills x 20 IC
    • Arm Circles x 20 IC (10 forward, 10 backward)
    • J-Lo’s x 20 IC

    We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.

    • Shoulder press x 20 IC
    • Curls x 20 IC
    • Rows x 20 IC
    • Low slow squats x 20 IC
    • Chest press x 20 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 15 IC
    • Curls x 15 IC
    • Rows x 15 IC
    • Low slow squats x 15 IC
    • Chest press x 15 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 10 IC
    • Curls x 10 IC
    • Rows x 10 IC
    • Low slow squats x 10 IC
    • Chest press x 10 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    Next we moseyed to the outfield of the softball field for some Mary.

    • LBC’s x 20 IC
    • Flutter kicks while holding rock overhead x 20 IC
    • Hello Dolly while holding rock overhead x 20 IC
    • American Hammer (without rock) x 20 IC
    • Crunchy frogs x 10 IC

    Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!

    Walleye