F3 New Orleans

Tag: Rudy

  • Krazy Ivan Training at the Stomp

    It has been said that the only reason the World wins the GN is due to the Northshore presence.  Is that true?   Well then how would that explain a World victory at the 2019 Krazy Ivan?!   A GroupMe was sent to the Stomp runners to show up sleeveless and handsome.  Thank you all for getting that at least half right.

    The route would be similar to that of the Turkey Day Race.  North on Marconi, South at the roundabout, East to NOMA and up Lelong dr, back down through Roosevelt mall and sweep the 6s. Seal the deal with 10 burpees, 25 LBCs, 10 R Alabama Prom Dates, 9 L APDs.

    Counterama, Namerama, T-Claps to the Sky Q for the gift of the Day.

    Thank you for the opportunity to lead, SYITG

    Da Parish

  • Bringing a Typical Uptown Beat-down to the Mothership

    Pre-Thang

    Gabrielle originally had the Q for this Mothership.  He had asked if YHC could take the Q.  Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Seal Claps x 15

    Hill Billies x 20

    Imperial Walkers x 20

    MC x 20

    Peter Parkers x 20

    Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other.  5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

    The Thang (Chipper Workout)

    Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

    Round 1

    • 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
    • to the fountain with 50 dips
    • to the first light post with 5 burpees
    • to the 2nd light post with 50 Hello Dollies
    • to the 3rd light post with 5 Burpees
    • to the 4th light post with 50 squats
    • to the 5th light post with 5 burpees
    • to the 6th light post with 50 leg raises
    • to the 7th light post with 5 burpees
    • to the 8th light post with 50 King Kong shoulder taps.
    • Then moseyed back about a quarter mile to the steps in front of NOMA.  Rinse and repeat.

    Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

    Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

    Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

    Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

    Each lap is approximately 0.5 mile.  In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

    While YHC was giving the instruction for the Thang, a lot of mumblechatter.  Triple Shift informed YHC with “that’s a lot of leg raises.”  The time was approximately 6:53 when the PAX started.  The goal was to finish all 5 rounds before 7:30.  YHC knew this would not be an easy challenge.

    Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round.  The PAX finished strong.  T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time.  YHC loved it because he would do the same.  Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge.  This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

    COT

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.

  • Okwata – Physical Fury

    Okwata – there is no AO more unpredictable!  This time of year is a crapshoot as to weather but when you sign up to Q you get rolling either way!

    11 men showed up to the lakefront to work.  After a short disclaimer Triple Shift and his buddy (one day to join the pax, Adam) decided to skip the work out and take a walk along the lake.

     

    The rest of us took a short mosey to warm up:

    Short run with high knees and carioca around the fountain then circle up

    SSH x 25

    Side lunges x 25

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.     JV decided that the PAX had not embraced the suck of the wet ground and had us perform superman roll to back cross – this got the group fired up.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    1 minute plank recovery

    Mosey back to the flag – apology to Abacus – he was tying his shoes and we took off not realizing he was pulling a hard 6!  He caught up and we started some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank J – Lo’s x 15 2 count

    COT

    Give thanks and take nothing for granted – carry forgiveness in our hearts!

    Let’s do this again some time!

     

  • The 4 Frozen Horsemen

    Winter is here.  But that didn’t stop 4 hardy PAX from appearing on the angry shores of Okwata, where the winds were howling.  YHC’s car said 37 degrees.  Alas, YHC’s car does not have a wind-chill measurement; perhaps that is for the best.  Somethings are best left unknown.  5:30 arrives, so the 4 frozen horsemen from setting off.

    The Thang

    YHC abandoned the planned Q in order to seek shelter behind the levee.  Lets mosey!  10 seconds later, time for a quick return to the sidewalk to find an alternate path.  Thank you, trailblazing Abacus, for alerting us to the puddles of mud and water!  Sorry you had to step in it to discover for us…

    Instead: Mosey down to Canal St, up and over the levee, seek shelter and dry ground on the City side of the levee.

    Warmup with SSH, IW, then plank-o-rama.  Cold seems to mess with Frac’s counting abilities.  But we persevere…

    Dora 1-2-3

    Burpees x100, Merkins x200, Squats x300.

    While Pax 1 reps, Pax 2 Lunge Walks up and down the levee – feel that howing, freezing wind hit your face at the top!  The walk down added the extra “don’t slip and slide” risk.  Frac and JV got the benefit of extra reps waiting on YHC and Abacus.

    Head to the top for a 20 count (and grumbling about why we didn’t do the 20 count in the shelter at the bottom.  Because we’re tough, that’s why)

    HOP

    Mosey to HOP for 4 stations: Bear crawl Up/Down the levee (the timer), Dips, Pull-Ups, LBCs.  2 rounds.  I’m not exactly sure what JV does on the bear crawl down, but I think it involved frequent stops to smell the flowers.  We don’t have all day, here….

    Mosey back through the mud and puddles to the flag.  Dang, that water is C.O.L.D. on the feets.

    Time for Flutter Kicks x25.

    Then close up with the faster countoff, name-o-rama, intentions and prayers that I’ve ever been a part of.  “Nice seeing you gents, gotta run….” says everyone as they hustle back to their cars to try and restore feeling to extremeties.

  • Backblast – Catfish, 2018-11-10

    Another beautiful (albeit slightly chilly) day on board the Mothership at City Park.  Attendance stood at 16 total, with 13 existing members and 3 FNGs.

    The following members were in attendance: Two Yutes, Triple Shift, Pie Gow, Rudy, Gabrielle, Mahatma Ice, Willie, King Kong, Jingle Vader, Abacus, Tool, Justice, Catfish, Front Line (FNG), Ya Mama ‘nem (FNG), Centerfold (FNG)

    Today’s activites started with a mosey out to the grass next to the Museum for…

    Side Straddle Hop

    Arm Circles (Forward)

    Arm Circles (Backward)

    Peter Parkers

    Catalina Wine Mixers

    Parker Peters

    Windmills

    From here we moseyed to the fountain for a Dora featuring…

    100 box jumps, 200 dips, and 300 mountain climbers, while partners did the bunny hop up the museum steps.

    This was followed by two laps of Indian run around the main drag in front of the museum.

    From here we moved to the trees in the adjacent grassy area.  Here we did two series of bear crawls, duck walk, lunges, and burpee broad jumps, each for a distance of two trees and followed by 5 burpees between exercises.

    From here we moseyed back to the great lawn for Jack Webb up to 13, and then finished the workout with some Dying Cockraoches, Box Cutters, and Penguin Toe Touches.

    Thanks to everyone for coming out and participating!  Should be a great start to a gorgeous weekend!

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • The Stomp to Scout Island and Beyond

    Allow me, YHC, to introduce myself. I am known as Fracsac among my F3 Brethren, my real name is not important. One thing you should know about me is that I am the fastest slow guy in F3 Nation. Sure, this may seem subjective, but I have proof. It all started when 8 Pax gathered in the gloom to see what YHC had in store for the 610 Stomp. YHC determined we would run a different route, passing Scout Island, where the scariest Halloween monsters are said to be housed. The plan was to sweep the six along the way, running somewhat as a group. Within the first half mile, our pack was split up in 3 parts. Mahatma, El Guapo, and Rudy took off ahead, YHC settled back a ways from them, with the other Pax making up the six. That may not be completely accurate, as Hawgcycle was really the lone pax in the six, but we would still be on the route if we were waiting for him. I remember the days when I pushed myself to keep up with Hawgcycle, as he was running ahead looking well groomed with a top of the line pair of running shoes. He glided along like the wind, a true force to be reckoned with. Now he shows up with a mullet and flip flops. I doubt I look any better than him, but I do wear shoes. But I digress.
    The three fast Pax would occasionally sweep the six, as YHC had instructed. Good for them, but they would pass me up and ignore me like I was a middle child. Lucky for me, I was a middle child, so I shrugged that off easily. We passed Scout Island without incident, except for having to smell the unpleasant fragrance coming from the portable toilets. As I ran up the Wisner Bridge, I could see the fast pax coming back toward me, on their way to rally the others. In a fashionable yet blatantly superior act, they ran up the Wisner Bridge twice, showing the rest of the Pax how it is done. Where was Hawgcycle you ask? We didn’t know either. We ran past the festival grounds, still emanating odors from Voodoo fest, which was comprised of what can only be described as the stench of stale beer and vomit. But on our way to the entrance to NOMA, we came across the awesome smell of bacon! What a pleasant treat in comparison to the previous experiences! Into City Park we continued, the three fast pax sweeping past me and collecting the six. We headed into the track for one quick lap, then gathered around the flag. Just enough time left to seal the deal with 10 burpees. Countoff……wait says Da Parish. We have one minute remaining. Well, then 5 more burpees. Now the deal is sealed! Well Done!

    Count Off, Name-O-Rama, Intentions, and closed with a prayer to the Sky Q.

    NMM
    Map My Run showed 4.43 miles.
    The three fast pax were the only three Respect Pax we had this morning. That is impressive! I’m going to strive to be an even faster slow guy.
    Hawgcycle brought me my water bottle from the last Crazy Ivan on the Northshore. You’re probably thinking that was nice of him. The Crazy Ivan was in January. Speaking of which, we need to have a better showing at the Crazy Ivan in January to show our Northshore Brothers some support. Many of them always find a way to respond to our CSAUP events, so time to return the favor. Dates you ask? Keep an eye out for an announcement in the near future.

    Thanks for posting with me today, and for allowing me to be a part of such an amazing group!

    SYITG

  • Rain, Respect, and Route 66

    Rain pelted the gloom as five wise men – the RESPECT PAX – formed around the flag.  They knew a beatdown in the rain was to be savored and not avoided.  They knew as long as the mind was moving and counting, the rain did not matter.  First, DISCLAIMER.  Now for the thang:

    For the Warm Up, mosey to the seawall in front of the fountain and SSH x 25, Sun Gods x 10 (both directions), and Abe Vigoda x 10.  Another short mosey to shake off the rain and Peter Parker x 15, Parker Peter x 15, Hillbillies x 15, and Woodchucks x 10.

    1st ROUTE 66 (descending): burpies out and jump squats back

    2nd ROUTE 66 (descending): crab cakes out and lunges back

    3rd ROUTE 66 (descending): dying cockroach out and flutter kicks back

    Back to the flag for COUNTOFF, NAMEORAMA, ANNOUNCEMENTS, INTENTIONS, PRAYER

    This was the first PAX at OKWATA that consisted of only 50+ year olds, as far as anyone can remember.  YHC appreciates and congratulates these wise men for coming out on a rainy, windy morning for F3.