F3 New Orleans

Tag: Rudy

  • Is this still the Warm Up

    For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot.  I’m confident if you do your weekly outlook will change….physically for the better.

    Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..

    After a quick disclaimer we set off for 45 minutes of sweat!  Mosey to the open field in front of the fountain for a quick warm up:

    SSH x 15

    Toe touches (slow count) x 11

    Windmill x 15

    Mnt Climbers x 16

    Mosey to the levee – it’s interesting to hear the back chatter  – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.

    Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us).  Pax member in front performed 5 derkins while waiting.  We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk.  Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life!  But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!

    Now we were ready to start our work:

    Q had all Pax line up at the base of the levee –

    1st initiative:  x 2

    5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down

    30 Seconds of rest

    2nd initiative: x 2

    5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back

    45 Seconds of rest

    3rd initiative: x 3

    5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back

    1 minute of “active” recovery as we moseyed over to the house of pain.

    3 pull bars with 2 pax to spot to get 10 “solid” pull ups

    others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees

    Head back toward the Flag for Mary

    30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.

    10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.

    High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.

    DONE

    Name O Rama – Intentions and Prayerful Thanksgiving.  Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.

     

     

     

  • Rarajipari at the Stomp

    El Guapo:  When Hawg sent the message on GroupMe last night that we would be playing Rarajipari at the Stomp, I knew I had to be there.  I’m running the Blue Ridge Relay in September and I’m taking every opportunity that I can to train.  I also thought it would be a good opportunity to see how Hawg’s training is going.  Truthfully, I’ve been a little concerned.  He set up a June challenge for us on MapMyRun.  They idea was to run at least 70 miles in the month of June.  86 and Swampcock are already over a hundred.  Everyone else on the team is around 50-60.  Hawg has run…..11.  Eleven miles.  that’s about a third of a mile per day.  A third of a mile per day.  He also looks a little overweight.  Well, maybe more than a little.  I’m not sure he’s training.

    Rudy:  You have met Hawg right?  What about him made you think he knows what training is?  I didn’t even know he was still doing F3.

    Da Parish:  Hawg made a burpee bet with me on the LSU – Arkansas series this year and then went double or nothing on the SEC tourney.  He owes me 66 burpees at the Mothership, and I haven’t seen him since.

    Hawg:  I got a lot of family commitments.

    Stubhub:  Now that school is out, I’m glad to be back to working out with the guys.  I’ve been back for a while, but Hawg kept making a big deal about my “kotter” today.  I just let him go on and didn’t say anything.  My kotter was a month ago.  I’m not sure the last time he posted.  When he taught my girls in high school my wife and I used to talk about how we weren’t real sure he knew what he was doing.  Seeing him operate at F3….my opinion hasn’t really changed.

    Bongo:  “We gotta get out while we’re young, ‘Cause tramps like us, baby we were born to run..”

    Triple Shift:  Hawg pulls up, at 5:30 mind you, with a couple of baseballs.  We are supposed to be playing Rarajipari.  They actually make balls for that, but he’s going to use baseballs.  What kind of Mickey Mouse operation is this?

    Stubhub:  So as soon as we take off, my calf starts acting up again.  I injured it last week.  Let’s see…what was I doing when I injured it?  Oh yeah, I was at an F3 workout.

    Hawg: So Stubhub pulls up lame right out of the gate.  I felt so bad for him.  His first day back in a year and that happens.

    Stubhub: ….

    Cornbread:  T-claps to Stubhub.  He stuck around and got some work in and met us for the COT.  A lesser man would have gone home.

    Tool:  I was excited about the team I was assigned to – Me, T-Shift, Rudy, and El Guapo.  We are all strong runners and I can get to Laborde Mountain in my sleep.  I’ve actually done it a couple of times after one of our block parties.  At least, I think that’s how I got there.

    El Guapo:  We came out of the gate with the early lead, but we start to hear heavy breathing around Diagonal Ave.  We knew JV was out of town, so it had to be Hawg.

    Tool:  Things were going well, until Diagonal Ave.  Rudy and El Guapo must have gotten spooked and they took off….fast.  As Cornbread caught up to me and Triple, I could see Rudy and El Guapo crossing Harrison.  They were heading into the Couturie Forest using the path on the right.  Ironic as it is, the path on the right is wrong, but they were too far gone to hear me.

    Da Parish: Our team entered the Couturie Forest with Tool and Triple, but Rudy and El Guapo were already in there.  Laborde Mountain is only few hundred yards or so.  Having gone to Nichols, I’m familiar with losing and this had loss written all over it.

    Cornbread:  So kicking this baseball down the street is pretty easy, but once you get into the woods it gets a lot harder.  That’s when Hawg tells me and Da Parish, “I’ll run ahead and make sure we are going the right way.  You guys take care of the ball.”  …. Thanks Hawg.

    Da Parish:  We got to the top of Laborde Mountain and there was not a Rudy or El Guapo in sight.  We won!  I knew those Basin Runs would pay off.  Have I ever mentioned that there’s a run every Thursday night at The Basin?

    Hawgcycle:  Given the ISI this month, I thought we would do some merkins while we waited for the other team to straggle in.  Knowing that Triple Shift was there, I counted the cadence very slowly, making sure everyone had time to do them in perfect form.

    Tool:  Bongo and I split up to look for Rudy and El Guapo, hoping to find them in time to still win.  When we got to the top, the other team was there.  Wait, where’s Bongo?

    Bongo:  “All by myself, Don’t want to be, all by myself…anymore.  All by myself, Don’t want to be….

    Triple Shift: So Hawg finishes the merkins and proudly exclaims “That’s 50 more toward this month’s challenge.”  If he has done the rest of his merkins the way he did those 50…. I’d say he’s done…..zero merkins this month.

    Tool:  Hey guys – we need to go get Bongo.  No man left behind

    All:  No Man left behind!

    Stubhub:  ….

    Cornbread:  Unfortunately finding your way back from Laborde Mountain is easier than finding your way there, even for Rudy.

    Hawg:  We had lost sight of El Guapo and Rudy, by the time we passed the Foundry.

    Rudy:  I lost sight of El Guapo by the time I passed the Foundry.

    El Guapo:  Okay.  I’m certain Hawg’s not training.

     

     

     

     

  • Mellon Collie and the Infinite Side Straddle Hops

    I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down.

    We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle up next to everyone’s favorite rock pile. My sparsely used theme for the morning is 90s alternative rock, so we did some extra SSHs to go with my title which is based on the 1995 Smashing Pumpkins album.

    The warmup

    SSH – 35

    Parker Peters – 20

    Hillbillies – 25

    Smurf jacks – 20 (since I needed to get a few more side straddle hops in for the sake of my title)

    The Playground

    We picked out our rocks and took them over to the playground for a standard playground rotation exercise. Everyone got a partner and I tagged up with Mambi and Hand-Grenada. We rotated to complete sets of shoulder presses (with rock), pull-ups, under dogs, real freddie mercuries, burpees, and merkins. The count was 20 shoulder presses. We completed the rotation twice.

    Slow Motion Suicide

    We took our beloved rocks to the football field to complete a slow motion suicide. I felt like slow motion suicide sounded like the name of an alternative rock band from the 90s. (I just googled the name and Slow Motion Suicide is the name of an alternative rock band!) We did a slow suicide down the football field and back. We ran 1/4 length of the field with rock over head. We stopped for 20 curls and then dropped the rock to run back to the starting line and back to our rock. We took the rock over head to midfield for 20 bench presses. We ran down to the starting line and back to the rock. We put the rock over head to 3/4 of the field for 20 rows. We ran down to the starting line and back to the rock. We put the rock over head to the end for 20 LSS. Following a 30 count, we repeated the suicide across the field to get back to our original position.

    Mary

    We deposited the rocks back in the pile before circling up for some Mary.

    Flutterkicks – 15

    Penguins – 20

    American Hammer – 20

    Wife-pleasers – 20

    O Dolly – 20

    We ran back to the flags. At our arrival there was some controversy with Rudy complaining that he wanted 60 more seconds of Mary. I was ready to put her to bed, so we counted off followed by name-o-rama, and prayer. Thank you men for running and sweating with me. I would never be out there without you. 13 strong.

     

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!

     

     

     

     

  • More Crabwalks!

    Morning broke over the Uptowner, where YHC made a rare appearance for a Friday Q.  6 more PAX joined to start the day with a sweaty beatdown.

    Warm Up: YHC almost started with a Mosey, before remembering this is The Uptowner.  So instead, right here – circle up!

    • SSH x25
    • IW x25
    • Smurf Jacks x15
    • Peter Parker x25
    • Shoulder Taps x25
    • Parker Peter x25
    • Plank Jacks x25

    Burpees for Breakfast

    Every Minute On The Minute: 10 Burpees each minute for 10 minutes.  Whee!  That was fun!

    Grab a Rock.  Feel free to go bigger, we aren’t going very far.

    Crabwalking

    Line up for 11s OYO:

    • Shoulder Press with your rock (which stays here)
    • Bear Crawl about 40 yards
    • Merkins
    • Crab Walk back

    Very quickly, YHC realized that this combo was going to be a) slow and b) hard on the shoulders.  So – Modify, replacing Bear Crawl with Lunge Walk.  Didn’t make it go faster (this definitely turned into a timekiller), but it did mix in the legs.  No change to the Crabwalks – especially when YHC discovered that perhaps there is one way he can keep up with Mahatma!  So – everyone expect More Crabwalk at future YHC Qs!

    Take a break halfway through to rest the shoulders with some Mary (slow cadence)

    • Flutter Kick x20
    • Dolly x20
    • Penguin x20

    Then back to your rocks to finish the 11s.  Return the rocks to the pile and circle up for a final round of slow-cadence Mary

    • Dying Cockroach x20
    • LBC x20
    • Box Cutter x20

    Circle up, for Count Off, Name-o-Rama, Announcements, and Prayers.  Remember those who are sick.

  • Summer Solstice and Shoulders

    5 PAX (4 on time, and 1 late arrival) gathered for a beatdown on the shores of Okwata – what better way to celebrate the Summer Solstice than celebrating the glorious views of the sun rising over the lake.  Typical summer: 100 degrees, 100% humidity.  Or at least, that’s what it felt like.  Remember to hydrate, everyone.  Lakefront really could use some water stations.  But I digress…..  After a nearly-forgotten disclaimer, the PAX were off.

    Warm Up.  Mosey to the lawn in front of the fountain, finding some grassy area with blades that did not reach to our knees.

    • SSH x25
    • IW x25
    • PJ x25
    • ST x25
    • PP x25

    Mosey to the sidewalk.

    Back And Forth:

    • Bear Crawl across the lawn (I dunno – maybe 10,000 yards or so?)
    • 5 Squat Jumps on the other side
    • Lunge Walk back
    • 5 Merkins
    • Repeat.  All OYO.  Until YHC says stop.  All PAX got in around 4 back-and-forths

    Round and Round:

    Oh look, 4 benches in front of the fountain.

    • Bench 1: Irkins
    • Bench 2: Derkins
    • Bench 3: Dips
    • Bench 4: Step Ups

    1 PAX per Bench to start.  5th PAX runs around the fountain, then Taps-out the Irkin PAX.  Irkin PAX advances to take over Derkins.  Derkins advances to take Dips.  Dips takes Step Ups.  Step Up runs around the fountain.  And the cycle goes on and on.  Round and round we go.  Remember: everyone keep going until you get tapped out.  Everyone got in 2 full cycles.

    Up Top:

    Mosey a short way to the other side of the fountain.  Then Bear Crawl the rest of the way across the flatlands, then up the mountain to the top.  At this point, Surge wondered why SO MUCH SHOULDERS?

    So at the top – we line up and look out over the lovely waters.

    • Monkey Humpers x20
    • Turn Left, follow Abacus for 10 Lunge Walk steps.
    • Turn Right to see the lake.  Monkey Humpers x15.
    • Turn Left, 10 LW
    • Turn Right, MH x10
    • Turn Left, 10 LW
    • Turn Right, MH x10

    That enough legs for you Surge?  No – ok, then 4 minutes of Quadrophelia.  Go.

    Down Below:

    Mosey down to the House of Pain for 5 stations

    • Pull Ups
    • Merkins
    • LBC
    • Step Up
    • Up the Levee, 5 burpees, Down the levee (the timer)

    Made it through one cycle.  Back to the flags – quick finish with some slow-count Dollys.

    COT

    Count-off, Announcements (including call-out from NOTC Board Member Big Guy Belloq for the Summer Series at Lafraniere park next weekend).  Lots of stuff going on – watch your emails!

    Finish up with a VERY VERY sweaty ball o’ man.  Summer Solstice, traditional date that helps mark the passage of time.  Reminder for all of us that time marches on, and it is our responsibility to use the gift of time wisely – in ways to serve our Maker, our Family, our Friends.

    Thanks for letting me lead.

  • A Beat Down 2 Years in the the Making

    When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV.  YHC first posted on June 11, 2016 where Maverick was the Q, and it was a good one!  With two years under the belt, YHC figured he could deliver a good one.  Two FNG’s posted with us today, along with 20 Regulars.  After some odd discussions about circles and such (that’s Bogey and Rudy for ya), it was time for the disclaimer…….and then….

    Mosey to the Great Lawn for the Warmup

    SSH IC x 31
    IW IC x 20
    Sun Gods (Arms Circles) 10 fwd, 10 back
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Someone set up some cones on the Great Lawn, wonder who that was? YHC figured we could thank him later….

    Well, since cones are set up to mirror a basketball court, roughly about 35 feet between cones, may as well put them to good use. Time for some:

    Suicides

    Part 1
    sprint to one quarter line, sprint back and do 5 burpees
    sprint to half line, sprint back and do 5 burpees
    sprint to three quarter line, sprint back and do 5 burpees
    sprint full court, sprint back and do 5 burpees

    Part 2
    Same suicides, only 10 merkins each time the pax sprints back

    Part 3
    Bear crawl semi suicides
    Bear crawl to one quarter line, complete 10 LBC’s, bear crawl back to base line and do 10 merkins
    Bear crawl to half court line, 10 LBC’s, bear crawl back to base line for 10 merkins.

    Part 4
    Lunge Walk Suicides
    Lunge walk to one quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to half court line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to three quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk full court, 10 monkey humpers, run back to base line for 10 merkins.

    Line up in two columns for an indian run to NOMA. Apparently YHC did not do a very good job of explaining this, but we all ran, and we made it, so all is good.

    Partner up for:

    Mini Dora 123 (for time)
    Pax 1 runs from first tree, or tree zero, or whatever we call it now, to the fountain for 10 dip
    Pax two does exercise until relieved. The count is cumulative.
    50 Burpees
    100 Squats
    150 Merkins

    Partner Derkins
    Starting at the now infamous first tree
    Pax 1 planks, while Pax 2 uses Pax 1 for 10 Derkins.
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run back to starting point
    That’s 20 derkins for each

    Circle up for Mary
    LBC IC x 30
    Flutter Kicks IC x 20
    Dying Cockroach IC x 20
    Penguins IC x 20

    Mosey back to flags

    COT
    Count off, Name-O-Rama, Name the FNG’s, Announcements, Intentions, closed with a prayer to the Sky Q

    NMM
    Welcome Outbreak and Sour Patch, T-Claps to Woz and Coxswain for the EH’s!!!
    Thanks to all of you for continuing to post in support of F3. There is no doubt my life has changed for the better over the last two years, and I remain several pounds lighter. The daily beatdowns, the Capital Ruck, the Grow Ruck, the Gnarly Nutria, the ISI monthly challenges, and a plethora of other F2 CSAUP events have filled these last two years with incredible memories, and the experiences have improved my roll as a Father, a Husband, and a Friend.

    SYITG

  • More Tool in lieu of more Cowbell

    Nineteen men posted to get the usual Saturday fix at The Mothership.  YHC filled in as Q for Cowbell who anticipated a late night at the Taylor Swift concert or something of the sorts.  Typical June conditions meant we were in for another sweat fest but nothing the PAX couldn’t handle.  YHC has been slacking lately on themed workouts and didn’t want to throw together a last minute history tour so then plan was a no-frills workout in an effort to deliver a beatdown to all, and make sure to include plenty Merkins for the ISI challenge.  As the PAX trickled in, it was good to see some 2nd and 3rd timers in the mix which is always a good thing.  After the disclaimer, we were off in a longer than usual mosey around the Great Lawn, made clear by Rain Man, and circled up for the Pre-Thang:

    SSH x25, AC x20, WM x10, IPW x25

    Then we lined up on one side of the lawn for a bear crawl halfway followed by a lunge walk the other half.

     

    Next up, a mosey around Storyland to the back of TG Stadium where we broke up into three groups for:

    Group 1 – Wall Sit against the train shed, which we made base for the circuit

    Group 2 – Run to the Refinery for 10 pullups and 10 inverted rows, or any combo of the two, run back and plank

    Group 3 – Run to the prison bars, aka Tool Wall, for calf raises x40, run back and plank

    After one round, rinse and repeat.

     

    Then a mosey to the Museum water fountain where we lined up along the trees for:

    Merkins x10, Squats x10 (OYO) at each light pole, run to the next…think think were 10 poles.

     

    How bout some Mary:  LBC x20, Box Cutters x20, Penguins x25

    How bout an Indian Run:  PAX split in two groups, one on each side of Lelong Dr., down and back (almost half mile), with a little friendly competition along the way.  T-claps to Rudy for the Nascar-like announcing.

    This brought us back to the light poles so this time we knocked out Merkins x5 and Squats x5 at each one, plank and wait/hydrate by the water fountain.

     

    More Mary:

    LBTs ? x20

    Merkins x10 OYO

    Russin Twist a la Jingle Vader x20?

    Merkins x10 OYO

    Mahatma took the mic for: Dying Cockroach x10, keep feet up, Flutter Kicks x10, repeat

    Time to head back to base.  Total ground covered was 2.68mi.  Merkin count was 170 for those in the ISI challenge.

    COT to seal the deal.  Coffeeteria included some good F2 followed by bible study…t-claps Woz.

    Thanks for the opportunity to lead.

    Tool

     

     

  • 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

  • 610 Stomping Grounds

    7 PAX gathered around 2 flags, enjoying the bright morning skies.  “I need some shades” commented Da Parish.

    Wisner bridge remains closed off, though the walkways look like they are nearing completion.  Soon we’ll be able to add that route to the regular routes.  But instead, since Rudy wants some mileage (gearing up for Gnarly Gnutria) – we’ll do the usual Bayou St. John out-and-back route.  Be back at 6:10 for Mary.

    The Thang

    Out and back along Bayou St. John.  Typical June sweat-fest.  Enjoyed a great outbound run with Triple Shift, always a pleasure to feed off of his energy.  Home Schoolers are well served by having such a passionate advocate on their behalf.  Keep Pushing!

    The Finish

    6:10 – finish up with some Mary, everyone join in as they return.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25
    • Penguin x25

    Circle up for count-off, name-o-rama, announcements and intentions.  FracSac seemed to casually keep moving to the side of the circle opposite YHC (who, having noticed this behavior, kept casually crossing the circle to stand next to FracSac.  Is it my sweat?)

    Finish off with prayers for guidance and wisdom, to use the glorious gift of Today in service of Your wishes.