At the flags the PAX opted for a wind shield so we moseyed to the JPAS where we proceeded to warm up:
Inch Worm Merkins x 10
Old Mountain Man Pooper Good Mornings x10
Arm Circle Circuit x 10
Thang 1 –
With coupons – Full body complex
1 rep each, then 2, then 5,10,15,20
SUMO Squat
Row
Curl
OHP
DO-Ceps ( Because there is no TRI, only DO)
Negative Curl
Thang 2 –
11’s
L/R Leg Wife Pleasers
Run to top of stairs
L/R leg step ups
Run back
Mosey back to flag
COT
YHC pre-blasted a call for HC the night before as the plan was developing to gauge headcount and in true F3NOLA fashion there’s was minimal response so it was pleasantly surprising to see the mid-field circle grow to 10 pax as the warmorama began with our much beloved theme song (I know Frac secretly has it on “repeat” as he drives to work his 2, soon to be 3 days a week–COMPLIANCE!).
Abe SLOWgodas, SSH, seal/OH claps, tie fighters, self love, mosey to playground to complete warm ups with Morning Calls. Mosey to the rock pile advising pax to select a medium rock they could do lots of reps with, where YHC laid out IN CLEAR DETAIL, that we would do 9 (on 4/19, where’s Rudy when I need him!?) consecutive exercises of 25 reps each OYO and as you finished either plank or SSH on the six.
OH press
Squats
Big boys
Curls
Lunges
American Hammers
Tricep press
Calf raises
Manmakers
The mumblechatter was considerable and distracted the pax from executing properly because after going through the entire list of 9 YHC reiterated the first three as we began to kick us off and announced I’d call them out as we progressed. Some nameless pax (KB/Mr R) were planking after the first 75 reps which created confusion for other pax and elevated the mumblechatter—must get back on the rails. We continued through the next six exercises without much incident and considerably less mumblechatter, especially as the final task of 25 man-makers loomed large (grunts replaced words—success). Round two each pax was issued one of the same nine exercises and led the circle of pax in cadence then the next pax so all 9 are done without stopping: 1 rep each, which Bogey took issue with as not being worth it and also complained about the getting down/up which (was BY DESIGN); along the way we learned Mr. Rogers was never given the you tube link for counting cadence. Subsequent rounds were 2 then 5 then 10 reps per exercise before the next pax led in cadence with slight pauses between rounds to catch our breath.
Next was 5 minute EMOM of what else—10 burpees! This is when Bogey decided to use the burpee rule thinking he was gaming the system yet he simply added more burpees to the count. We finished with protractors.
Although I arrived 15 min early at The Goldmine on this warm humid morning, I was greeted by @Charmin who was evidently eager to start the beatdown. We were soon joined by @Frac Sac and @Bolt. Promptly at 5:30, I gave the disclaimer and we moseyed to the pad for warmups.
Slow Squats x 10
SSH x 20
Slow Abe Vigodas x 10
Imperial Walkers x 10
Seal Claps x 15
Forward Arm Circles x 10
Backwards Arm Circles x 10
As we wrapped up our warmups, @Boo Boo conveniently came running out of the woods (we were afraid to ask what he was doing) to form our group of 5 and we continued to mosey to the JPAX. We retrieved our coupons (cinder blocks) from under the stairs and proceeded to the front area of the JPAX.
All exercises with Coupon
Curls x 25
Overhead Press x 25
Rows x 25
Flutter Kicks 2-1 x 25
Squats x 25
Back Lunges 1-1 x 25
Mountain Climbers x 25
Wife Pleasers x 25
We put the coupons aside and proceeded to the starting point on the path that circles the JPAX.
1 Burpee at every light pole (about 25 total) with a mix of run, lunges, back pedal, and karaoke between each pole.
As we entered the path at the rear of the JPAX, @Charmin yelled, “what’s that smell?”, as we were simultaneously hit by a strong wave of fragrance during mid-burpee. Without missing a beat, @Frac Sac, our Kennarie Ridge horticulturist expert, identified it as Jasmine. Jasmine’s effect on us was immediate as I noticed @Frac Sac and @Bolt “bolting” to the front of the group, @Boo Boo doing 2 burpees instead of 1, and @Charmin performing the cleanest form burpees ever seen aka the Baryshnikov of Burpees. As we concluded the round, we headed back to the coupons.
All Exercises with Coupons
Curls x 25
Overhead Press x 25
Block Merkins x 25
BBSU x 25
Flutter Kicks 2-1 x 25
Dips x 25
Maybe Jasmine’s effect was greater than expected since the PAX asked for another round of “1 Burpee per light pole” on the JPAX path. I obliged and we did another round with Jasmine to the PAX’s satisfaction and ended the round with Burpee speedbumps which includes 10 light poles in immediate succession.
With time expiring, we headed to the flag to conclude with our COT.
Since 49.99% of the US counts on us to be the HIMs we r 365, YHC thought it prudent to avoid the fartsack by taking the Q on “reckoning day” ‘24.
Warmorama of the usual: SSH, MMP, all the arm movements including Tie Fighters and MNC (Charmin AND War Eagle were both here and anytime a Catholic and a Baptist can both stay sober AND dance together…well…
…what more is there to do/say!?).
The Thang: inspired by Triple’s unexpected Renaissance Q, YHC decided pax tax was in order: mini Murph!!!!
3 stations of 2 pax/2 pax/3pax: 5 pull ups, 10 merkins, 15 squats followed by a 1/5 out and back until 6 rounds were completed, except Space Cowboy did 7—BEAST! Recover, 10 seconds of encouragement to bring the energy back up and a 10 count before onto the 6…
Coolorama—ISH: Sun salutation, wife pleasers, right leg wife pleaser with extended left leg/knees touching with arms stretched out overhead until the burn of tax day set in…flapjack followed by wife pleaser held in the up position and arms stretched out overhead for time with instruction to raise the hips another inch while further squeezing the glutes. Upright seated with legs spread wide and forward fold, arms outstretched breathing deeply with a deep breath cycle allowing the torso to extend another inch closer to the ground, stretching the lower back. On your feet for forward fold allowing the crown of the head to drop toward the Earth and final breath cycle inhales up vertebrae by vertebrae. Plank to Peter Parker followed by Parker Peter and two sets of 5 burpees bc HELLO—it is tax day!!! Honored to lead HIMs.…whose got next!?
Today was a mental battle, both before and during the beatdown (more on that later). When YHC signed up to Q, the forecast wasn’t so grim. But after Boo-Boo gave a shout out on Monday, I knew, come rain or shine (literally) YHC would be at the beatdown.
Thankfully, the rain held off until after the beatdown.
Normal disclaimer was given then moseyed over to the pad.
Warm-o-rama:
Slow-vagodas x 10
Grass Grabbers x 10
Low Slow Squats x 10
Arms:
Forward x 10
Backwards x 10
T-clap x 10
Chinooks x 10
and the fan favorite: MNC’s x 10
The Thang:
Since we haven’t ever explored the other side of the track, or at least YHC hasn’t, YHC lead the pax around the long way around, stopping at every lit light to do one burpee.
Around the Saints Practice Field we did Monkey Humpers x 10.
Continuing on, we returned to one burpee at every lit light pole. Much to Space Cowboy and Boo-boo’s chagrin, one of the light poles decided to turn off after they did their burpee
While one burpee at a time doesn’t sound difficult, when we ended up doing 80 around the whole track, there was definitely a point or two where YHC felt like modifying. However, knowing that in life we don’t always get to modify, and that YHC wouldn’t be modifying to prevent injury, YHC pushed on and continued to do one burpee at a time.
Cool-o-rama
Single legged Wife Pleasers x 10 per side
Penguins x 20
Plank for 30 seconds, High, Low, and Reverse.
Ended with some self-love and some more slow-vagodas.
COT ended praying for those who have passed and are soon to pass and their families.
It’s been 45 years since the last total solar eclipse crossed the United States and it will be another 20 years before it happens again. To mark the significance of this day, 9 brave PAX journeyed to Kennarie Ridge to sacrifice their blood sweat and tears on the grounds of the JPAX. After giving the disclaimer on-time, we headed to the launch pad for warm-ups:
Warm-Up – IC
Samson Stretch (each leg) – 10 second hold
Slows Squats x 10
Slow Abe Vigoda x 10
Forward Arm Circles x15
Backwards Arm Circles x15
Seal Claps x15
SSH x20
Imperial Walkers x10
Hillbillies x10
Maybe it was the cool 68 degree weather or the excitement for the pending eclipse later in the day but there was a notable amount of chatter among the PAX during warm-ups as compared to a typical Monday morning. But, then, we moseyed to the JPAX. The chatter would soon be replaced by an eerie silence, an occasional complaint, and/or a few vocal and physical signs of pain and agony as they endured the “eclipse” beatdown.
Thang 1 – “Eclipse” Beatdown with a buildup from partial to full exercises – OYO
Starting at the JPAX flags
Run to the JPAX “ramp of pain”
Bear crawl up ramp
Lunges down the ramp
Run back to JPAX flags
Burpees x10
Repeat Ramp/Run
Burpees x10
Merkins x20
Repeat Ramp/Run
Burpees x10
Merkins x20
Box Jumps x30
Repeat Ramp/Run
Burpees x10
Merkins x20
Box Jumps x30
SSH x40
Thang 2 – Post Eclipse “Recovery” – OYO
11s – Burpees/Merkins with a run around the narrow JPAX circular path each round
Headed back to flag for COT with special intentions for Frac Sac and Boo Boo as well as safe travels for everyone participating in the eclipse events later in the day.
YHC, in a not so cryptic way, let the pax know on the Q sheet the BD would be for fools since it WAS April Fool’s Day (a favorite of mine for nonsense, Tom Foolery, and shenanigans).
Warmorama featuring a disclaimer that the standard warm up song would NOT b part of today—Frac was giddy…alas, it IS 4/1: Rapper’s Delight it is. A little more stretch type stuff since it’s cooler temps still: tie fighters, grass grabbers, MMP along with the usual SSH, OH/seal claps, PP and of course MNC: I mean, BOTH Frac and Charmin!? It would b a sin not to; plus the aforementioned nonsense et al. Mosey to JPAX for coupon retrieval with the normal playlist—this was soon to change for these Fools…
The (Yen/Yang)Thang:
YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence.
There was considerable debate/dissent when the Yang was described that those things were not opposites (except I’m the Q—dammit) once we got going there was enough groaning from the PAX which confirms they are indeed the Fools today. Time for the playlist switch: BWAAHAHAHA
Squats X 15 (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep x 10
Merkins x 15/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep x 10
Reverse lunges R x 15/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee x 10
Derkins/ x 15 Yang: one derkin to Peter Parker x 8 (Frac HATED this and committed to doing it in the future)
Reverse lunges L x15: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee x 10
Irkins x 15/Yang: one irkin to Parker Peter x 5
Tricep press x 15 (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep
OH press x 15 (coupon)/Hold top OH press, squeezing pecs tight for 3 count down the rep count x 10 (Charmin couldn’t tell if he was squeezing at the top—bro, do u have pecs???)
Ring of Fire/Ice (10 count, holding plank for Fire and Qs count of Mary for Ice): Shoulder taps followed by LBCs x 30. Time to return coupons and head to flag. COT.
Some people call YHC Maurice, but that has nothing to do with the beatdown. Typical Thursday morning beatdown of leaders leading and doing their own thing.
YHC answered the call to avoid the fart sack and signed up to Q at the Goldmine. Disclaimer given then 4 pax made their way to the warmup pad.
Once warm, the pax made their way to YHCs truck to grab a few manly toys including a 53# sand kettle bell, a 60# sandbag and a rope. Back to the pad for stations.
3 rounds with 2 visits to each station. 45 sec on/15 sec rest.
Round 1 – kettle bell swings, rows, battle rope, burpees.
Round 2 – kettle bell throws, 60# sandbag press, battle rope, pull-ups/hang.
Round 3 – rows with kettle bell, plank pull through with sand bag, battle ropes, burpees.
Mary with pax choice.
COT
Who knew we could sweat so much on a chilly morning??
The PAX had nearly disappeared into the gloom when YHC arrived just in time.
Utilized the Blue padded play area for our Warmers:
Self Love
Arm Circles
SSH
Really Slow Vagodas
Really Slow Grass Grabbers
Some YOGA thrown in for panache
The Thang –
Route 66
Burpees/BigBoy Sit Ups 1/1
BackWards Walk between Lights
Lunges/Freddie Mercury’s 4 CT
Side Shuffle between Lights
PAX Choice –
Merkin/Flutter Kicks
Karayoke In between lights
Squats/Shoulder Taps
Mosey between lights
End/COT
