F3 New Orleans

Tag: The Stage

  • I met a man named Lumber Jack Webb – from Paradox

    “Once I was sad for a PAX who must jog, until I met a PAX who had no log ”
    – Ancient Chinese Proverb

    YHC found inspiration deep in the hardwood bottoms of north La this weekend after a trip to visit parents. A recent storm dropped a fine red oak that needed processing for firewood. While assisting YHCs father in stacking logs the variety of exercises one can accomplish with logs overwhelmed the senses. The PAX need this and they don’t even know it! SUV space was cleared and a 5 hour drive back down south fueled numerous future uses for logarithmic progress. A few hours later….

    A thicker than usual bayou gloom hung over the stage as 5 PAX assembled at the Stage. Glances at the lumber ranged from quizzical (Goose) to pure disgust (Cardinal). Pleasantries were exchanged then we got down to business.

    WARM UP

    SSH, WM, IW, Arm Circles, High Knees, Butt Kicks – Mosey to Bumper Stop Sign to get the juices flowing.

    THANG 1

    YHC instructed everyone to grab a log and circle up . Gave a disclaimer about the lumber discovery and the associated symbolism of a trees strength.

    Song- “Strong Tower” by Kutless. Held Al Gore position during song with Log Jacks (SSH with logs presses) during Chorus.

    Next YHC introduced Lumber Jack Webb….Lets just say Abe Vigoda and Freddy Mercury check under their bed for Lumber Jack Webb. Started with 2 Log raises (OHP w/ logs) and 4 Log Twists (american hammers w/ logs) and advanced by 2/4 every set. Transport in between was via 10 x Log Swap Lunges (held log at chest, swap sides with every lunge). When we got to 16 Raises and 28 twists we descended by 2/4 and circled for home. Respect for Goose and Yankee Joe who selected particularly heavy lumber and kept mumble chatter to a low 7%. Solid effort here.

    THANG 2

    Mini log Dora 123

    1 man has log exercises while 1 man travels to benches and back with Log Tires (high knees while bringing log to same high knee side) and back with Log Flippers (flip log, follow, repeat)

    50 frog log squat presses

    100 Jane Fondas (log up and bring to high knee crunch position)

    150 Lumber Jacks (SSH with log raises)

    Just enough time for Log Mary- Big Boy sit ups with log lifts, Penguins, Log Gas Pumps (nice call Perc!) and Log Wife Pleasers were all completed.

    COT and Cardinal prayed us out.

    Some beatdowns look way better in the caffeine riddled brain of YHC but I think this one came to life as planned. Lumber Jack Webb is now a cajun folk hero and he will return when you least expect him….

    Great discussion post beatdown about not comparing the weight of our burdens with others and instead embracing the suck. A continued theme as we march closer to Holy Week- there is little growth without pain. Continued some excellent discussion about the example of St. Joseph as a family leader during challenging trials.

    Always a joy to lead you out there fellas.

    SYITG

  • The Headlights Are Getting Hazy – from Goose

    As three PAX rolled in right on time on a windy morning, mumblechatter was subdued by both the news of a major change in the life of one PAX (answered prayers!) and the major pain that YHC knew awaited them.

    Warmup: usuals plus some Moroccan Night Clubs to warm some still sore shoulders from last week’s craziness–SSH, WM, AC, Cherry Pickers, IW, SL.

    Thang 1:
    It all started with what at first sounded like a pretty challenging set of 11’s–jump squats at one stop sign and leg raises at the other, about 100m apart: start with 10 jump squats and 1 leg raise, then 9 jump squats and 2 leg raises, and on until 1 jump squat and 10 leg raises with the mode of transportation between being an all out sprint there and carioca back.
    Then, to add some flair to what would already be a cardio beast, for the duration of the rest of the beatdown, all PAX would stop and do five burpees for every car that pulled through.
    Which was a lot.
    T-claps to Percolator and Paradox for keeping up with YHC who was freshly motivated by a few days on a Lenten silent retreat. One of the major lesson learned there: there is no real growth without pain. Paradax vowed to never allow YHC to Q after a retreat again.

    Thang 2:
    After a good cardio/leg burner, YHC opted for another cardio/leg burner–Baba O’Reilly (song by The Who–“Teenage wasteland…”) with Imperial Walkers in rhythm for the duration of the song. Percleator knew what we were in for, but it was a new experience for Paradox, who learned that Peter Frampton makes the legs heavy and the neck ache. And, somehow, for those five minutes, not a car passed, though a burpee break would certainly have been welcomed.

    Finished with a few minutes left for Mary (and a set or two of burpees): Crunchy Frogs, Dying Cockroaches, maybe something else.

    COT–thanksgiving for answered prayers and God’s faithfulness, and intercession for that same faithfulness for family members going through an especially hard time. Shared gratitude for what a massive difference it makes having brothers to push ourselves with and the creativity we’ve come to expect in every beatdown, excited to see what we’ll face together.
    Thanks for letting me lead, gents.
    SYITG,
    Goose

  • Spring Cleaning – from Paradox

    6 PAX cut their path through the gloom this morning to sharpen iron at the stage. YHC gave a short disclaimer to modify with coupons and check your form on coupon swings.

    WarmoRama: SSH, IW, WM, AC, Cherry Pickers, Self Love, High Knees, Butt Kicks- Bumper/Stop Sign Mosey. (Brief investigation of the CIA van turned out to be a gloom walker, carry on )

    Todays Task was training for Spring Cleaning. The LA spring weather is upon us and with it comes copious amounts of grass cutting, gutter cleaning, attic boxing, and car repairs. Never fear YHC is here to make sure your body is ready.

    THANG 1
    Got into the spirit early with some “Here comes the Sun” by the Beatles. Side plank Reach for the sun during the song with Merkins on “Sun”.
    Followed by a Man Maker tutorial by local F3 Lexicon Specialist/Historian Goose. 7 Man makers followed by track mosey then 6, 5,4 etc. Solid burn here with great discussion on the track.

    THANG 2
    Split into partner groups and everyone was assigned a coupon. (5 official F3 emblazoned Coups, and 1 unlicensed Cindy). Lined up and completed partner duo Spring Cleaning practices:
    1. Mow the Lawn: One to cut the grass, One to flip the clippings in your neighbor’s yard: 1 man takes coupon via rifle carry to halfway cone and does 5 coupon rows, benchmark and 5 more rows then rifle carry back. All while 2nd partner is doing coupon swings.
    2. Restock the kitchen: Your M called and wants all the toxin Debbie cakes out of the house for that spring diet. Time for a grocery run. Everyone knows you only need 1 trip. Farmer carry 1 side coupon, switch at bench, farmer carry back. While partner puts those groceries away with Squat jumps.
    3. Get Attic decorations: time to put up the 3 week old mardi gras boxes and look for the easter bunnies in the carnage you left in the attic crawl space after Christmas. 1 man does coupon overhead presses to “lift boxes” while the other lunge walks to the cone and back. Must have balance on that rickety attic ladder.
    4. Time to change the oil. Slide under that 2011 GMC and get a greasy oil pan: 1 man Coupon bench presses while the partner goes to change the inspection sticker at the DMV- sprint to outhouse, mosey back.

    Wrapped this one up with just enough time for Mary- Dolphin Hops and Penguins

    COT – Prayers for Ukraine, those travelling to Archbishop installation
    Perc prayed us out.

    Great to have Wet Tap back in the early group. Yankee Joe is becoming a regular and YHC can see the beatdown fever is setting in. His VQ will be upon us soon.

    Great effort and solid Monday morning posting fellas

    A privilege as always.

    SYITG

  • Burpeepalooza 2022! – from Goose

    Everything had come together. It was time. Late night event meant YHC didn’t have much time to plan for the next morning’s beatdown, and the newer guys were dropping like flies with excuses as to why they weren’t gonna make it. So, knowing that there would just be three to four warriors in the gloom ready for a challenge, the time had come for YHC to pull out the Burpeepalooza.
    In January, 2021, YHC participated in the Make America Burpeee Again challenge (100 burpees a day for the month), and came across an all-song, all burpee beatdown from the guys in St. Louis. After some tweaks (improvements), it’s now a fun/painful way to trick the PAX into completing over 200 burpees in 45 minutes without complaining (too much). It’s amazing what the body can do when the mind is distracted!

    After a quick, but thorough warmup of the usuals–SSH, WM, IW, AC, SL, high knees, and butt kicks, the playlist began.
    Here’s a link to it on Spotify with the following instructions: https://open.spotify.com/playlist/1lix6fRtQYiLIfOwT0QuXg?si=lB1LqA5UQVmu9hDlhwIE7w

    “Flower” by Moby–burpees on every “Down”
    “Tubthumping” by Chumbawumba–every “I get knocked down…”
    “Black Betty” by Ram Jam–every “Black Betty”
    “Peaches” by The Presidents of the USA–“Peaches”
    “Roxanne” by The Police–“Roxanne”
    “Get Back Up” by Toby Mac–“Get back up again”
    “This is Who I Am” by Third Day–“This is who I am”
    “Thunderstruck” by AC/DC–“Thunder” (includes “Thunderstruck”)
    “I Got You Babe” by Sonny and Cher–“Babe”
    “Up Down” by Morgan Wallen–“Up Down” (keep count–they come quick!)
    “Ring of Fire” by Johnny Cash–“Ring”
    “Red Solo Cup” by Toby Keith–“Cup” and “Up” (didn’t get to this one–warmup lasted too long, I guess; probably would substitute “Black Betty” with it if I did it again)

    The variety and the need to pay attention to the lyrics took the PAX’s mind off much of the pain and repetitiveness of the burpees–that and the reminders to keep good form to avoid straining knees, back or wrists.
    It was a joy to share this experience with these awesome guys, and I’m grateful the stars aligned to make it the perfect morning for it! Thanks, for letting me lead, fellas!

    See You in the Gloom,
    Goose

  • Memory Round 2 – from Paradox

    One by one, reports of Monday morning pax absences flooded the group line late Sunday night. Superflu, airport delays, late Mass, Enron early morning crypto trades? All seemed legitimate but each took a bite out of my already dwindling morale. YHC prepared for his darkest hour, a solo castaway beatdown with only my kettlebell as companion. As I peered into the gloom and the clock struck 5:30 am I dug deep and stood on the shoulders of those who taught me the way of the Q: post with integrity, whether 1 or 20.

    So I dove in and was wrapping up some really shady windmills when my eyes deceived me. Is that a gloom mirage? No it’s a real F150 coming in hot from Chackbay! Percolater to the rescue…and wait what’s that!? Another unidentified vehicle rolling in. YHC went into a mental scramble and prepared his legal disclaimer for an FNG but it was no stranger. Yankee Joe came to join the fray after getting a taste of the action at the Peltch. 3 PAX! Lets get it .

    Warm up
    SSH, IW, WM, AC (little, medium, big IC x5 each, then reverse), high knees, butt kicks.

    THANG 1 TABATA-ISH
    YHC introduced a new tech team member today. After much anticipation the new JBL FLIP 5 was THUMPING. Bringing some serious thunder for future beatdowns.

    45 second work- 15 second rest
    Round 1
    Upper- elevator push ups
    Lower- prisoner squats
    Core- flutter kicks
    Cardio- jump shots
    Round of the track to cleanse the palate

    Round 2
    Upper- Carolina dry docks
    Lower- single leq squats (swap, halfway)
    Core- leg raises
    Cardio- mountain climbers

    Note** apologies for serious tabata timer app issues here, I will no longer be depending on their services.

    Thang 2 Continued Memory Game
    We got a little deeper into completing memory but still haven’t scared 50%. Continues to be a fun format. We also let the JBL flex its muscles with some sweet Peppers and Zeppelin to make sure Goose could here the base all the way from the stage.
    Completed: 15 jump squats x2, 20 dips, 1 road sprint, 50 SSH, 15 burpees, 50 mountain climbers, 15 Carolina dry docks x2. 25 diamond merkins.

    Rounded out with some MARY: 20 dolphin hops, 20 LBC
    COT and Perc prayed us out
    Continued prayers for Ukraine/Russia conflict. Prayers for Percs job interview on Wednesday.
    Nice to have Yankee Joe at the Stage!
    Thanks for the effort today fellas, and for the opportunity to lead

    SYITG

  • I Wanna Go Fast- Mario Kart – from Paradox

    Strong showing in the gloom of the stage on a cool bayou morning with 4 PAX for our first 5:30a beatdown. Goose supplied the coups, Kilo made seven traffic violations on his way in and Perc rounded out the group and told the Monday meetings they can wait. This beatdown creation comes from my longtime love of mario kart and a recent run club variation I picked up while cruising the deep web for beatdown inspiration (please exercise caution typing “car themed beatdown” into your googler). YHC has been letting this pot of pain simmer for a few weeks in the beatdown laboratory. An extra merkin there, a dash of burpee here and the concoction was ready to serve to a hungry PAX.

    Warmorama IC 10-15 counts
    SSH, WM, IW, Chinooks, Cherry Pickers, Self Love, High Knees, Butt Kickers
    New Feature: Deep Squat Dislcaimers (nothing worse than dead air). We aired our grievances and discussed how poor form on burpees turns you into a GroupMe castaway.
    *followed by a brief track mosey so the PAX could get a feel for the course.

    Thang 1/Extended WarmUp

    A few songs to get the Pax into a racing state of mind:

    Low Rider: Hold plank with slow merkins on “low rider”
    Mustang Sally: headed to the pavilion for Mario power up steps on “sally” ( future note add incline merkins on non sally time or mustangs, I could feel the internal mumble chatter for not adding more pain)
    FUN, fun , fun- Beach boys: Coupon Calf raises on song, Coupon OHP on FUN

    Its time for the main event…THANG 2

    Mario Kart Rules
    There are 8 stations designated by neon cones placed at intervals on the track. Underneath each cone are 3 banana peels. Each peel contains an exercise. At each cone you will select a banana peel and complete the exercise then advance to the next station with standard mosey as your mode of transportation. Exercises may include the following:

    LIGHTNING-yell lightning and all PAX doing smurf jacks while the card flipper sprints 1 lap on track
    BLUE SHELL: All pax do 7 burpees
    RAINBOW ROAD: mosey to bumper, sprint back
    *if you arrive at a station and flip a banana with a currently being used prop, hold plank until ready

    All Pax were given a green turtle shell token. Each token has the power to be handed to another man and end his current suffering and advance him to the next station. Use them wisely. Leave no man behind, but no many where you found him.
    We got started and used our guesses at how many “funs” were in the last song to determine pole position. (39 )was correct, Perc was closed with 32, Goose used his typical price is right theory with a high 56 and Kilo with a nice lowball 26.
    Starting with station one, 30 second plank and 15 second rest, deployed men at 15 second intervals into the track: Perc, Kilo, Goose, YHC.
    Many Blue Shells were endured, Lightning attacks were numerous. With great power came greater responsibility. I think this one will be a staple and we can add wrinkles as we go. (See attached picture for rotation setup).
    Wrapped up Lap 2 Blue shells at 6:15. (where is our sunrise?!)

    BIOSTATS:
    YHC Max HR: 162 : rainbow road sprint?
    MumbleChatter: a calm 32%
    Lost in Translations: 0? YHC had less coffee, so the speech was clear

    Continued prayers for Ukraine/Russian Conflict, Happy house hunting to Kilo (let him know if you have a hot real estate tip!)

    COT and Goose prayed us out,

    Appreciate the extra savings time effort fellas. It’s a great privilege for me to lead.

    SYITG

  • Better Luck Next Time Calvin – from Paradox

    Better Luck Next Time Calvin

    YHC woke in a blind panic at 5:15 realizing my car was in the shop and this car had all my F3 props (cones, kettlebell, hickory stick). Had to scratch a fully formed beatdown with said props and jump into the beatdown laboratory for some quick inspiration. Two cups of unleaded later we were ready for an impromptu 3 man beatdown at the Stage. Goose provided some top notch coupons and apple music brought some fresh jams.

    Lots of discussion this morning with our QIC and the two PAX involved the great slide incident from a recent peltch beatdown. After a full incident report and lots of counseling we moved on and YHC reinstated himself as YHSC (your humble safety coordinator). Todays plan was to hit as many muscle groups as possible and I think we gave it a fair run.

    Warmorama
    SSH, IW, WM, AC, SL, HKs, BKs, Morrocan nights, mosey to bumper/stop sign
    Wrapped up warm up with a little MJ Beat it: Burpees on Beat it , Al Gore for the rest

    THANG 1
    Mini Dora #1
    50 Coupon Squat Presses, 100 Coupon Curls, 150 Coupon Calf raises alternating with mosey to bumper, stop sign

    Neck stretches 10 count, chin to shoulder , roll to side repeat

    Song
    Best Day of my Life: Side plank reaches then Mountain Climbers on “best day of my life- hook”

    Mosey to bumper

    Oblique Coupon Raises x10 IC

    Mini Dora #2
    50 Coupon deadlifts, 100 Coupon rows, 150 LBCs alternating with run-high knees-toy soldier-run around the track

    Just enough time for a true finisher
    Calvin Harris: Too Close
    Chest on ground for back pinchers constant with flutter kicks on the chorus beat drop
    Great effort from the PAX and we let Calvin know this was a weak attempt to break us.

    HR max: 159 (see you next time Calvin)
    Mumble Chatter: ultra low 14% (Perc and Goose are warriors and complaint is not in their DNA)
    Paradox Redneck Translations: Perc thinking I was saying EnDoras instead of Mini Doras because English is not YHCs first language.

    Strong Effort Fellas

    COT and Goose prayed us out
    As always I appreciate the opportunity to lead
    SYITG

  • Blue Abadeee – from Paradox

    YHC gathered some new props and an experimental new game for the PAX on a warm bayou morning.

    WARMORAMA
    SSH, IW, Windmills, AC, CP, BKs, HKs
    Wrapped up Warm up with Eiffel 65’s Blue
    Hold LBC formation and LBC crunch on Blue
    This is a long one, they get especially “broken” at the end.

    Thang 1
    Headed out to Sweat Grass Loop for a light mosey and we found some pre planned treasure in the straight away. YHC planted 10 cones on our course for my first attempt at 1st and 10s.
    Started the PAX at 10 yards with 10 diamond merkins and 1 burpee, sprint the remaining yardage, mosey back to 20 yard cone for 9 diamond merkins and 2 burpees…repeato
    NOTE**We only completed to 80 yard marker and capped off with merkin, derkin, werkin finisher due to YHC poor time management and wanting time for THANG 2 experiment.

    THANG 2 MEMORY GAME
    YHC was inspired by recent PAX creativity including Percolators sharpening of our mental fitness so we spiced up an old childrens game with a twist. 24 cards were organized with care and each had a mactching twin. Each pax took a turn flipping two cards, if they match we do just the exercise and they go into the bag. If they don’t its both exercises . Cards listed below. We only made it about half way here but looking forward to a PAX goal of finishing at a future beatdown.

    24 cards with Matches of:
    15 carolina dry docks
    25 werkins
    15 dips
    25 derkins
    25 sister mary K’s
    Bench sprint
    50 ssh
    25 flutter kicks
    50 LBCs
    1 lap track run
    25 Big Boy SitUps

    Only 3 minutes left so we wrapped up with a thunderstruck finisher (burpees on thunder, cherry pickers on rest)

    BIOSTATS
    Max HR: 179 thanks to Goose sharpening iron with his sprint effort
    Morale: 80% due to suprisingly warm weather
    Mumblechatter: 37% (YHC poor time management and underestimating 1st and 10s)
    Safety Level: 108% due to Tidy Whiteys flourescent hoody and YHCs approaching motorist etiquette

    COT ,
    Continued prayers for Ukraine/Russian conflict
    Thanks for another opportunity to lead
    SYITG

  • Lundi Gras and Mental Gymnastics – from Percleator

    YHC had some fresh ideas to keep the PAX on their toes this morning. The exercises included some references to Mardi Gras and some tasks that required everyone to be awake and alert (YHC hopping that some PAX were hung over from parades).

    PAX: Cardinal, Paradox, Goose, Pope, Coyote, Kilo, Percleator

    Warmuparama
    SSH, WM, HK, AC, Chinooks (called here “throw me somethin mista”), CP, IW
    A good warm up Indian run around the neighborhood (the Sweat Loop?) w/ 7 big boys before the sprint. Indian run devolved into an all out foot race on the last leg. YHC loves this energy so no penalties were given.

    PAX arrived back at the Stage for 3 rounds of 21s. 21 SSH in unison but only the first 5 were counted out loud. If PAX stopped at 21, an easy exercise. If anyone went over, a punishment exercise for all.
    1st round: squats x10 or squat jumps x15
    2nd: Merkins x10 or Derkins x15
    3rd: Plank Jacks x 15 or Burpees x 10

    Lucky for the PAX everyone kept the count. Coyote was especially lazer focused. YHC tried to force a punishment but didn’t have the heart.

    “Memory Game”
    PAX stood in wide circle performing a repetitive exercise (SSH, high knees, Moroccan night clubs, hold Al Gore) . One member runs to middle of circle and performs 3 reps of any exercise. Next member does three reps of that exercise and adds 3 reps of another exercise. Each member must preform the string of exercises from memory and add another. No talking or counting. Mumblechatter to a minimum.
    This was a trial run for the concept. First round was no stakes. Just see how long we could do it. Then if PAX couldn’t go all the way around once, a punishment exercise. There were also plans to punish the one who goofed up, but that ended up being YHC… YHC would be honored if other PAX might take this routine and tweek to make it better.

    Played Iko Iko by The Dixie Cups
    Hold plank position, when you hear “hey now” do a merkin, “Iko Iko” or “Jackamo” perform mountain climbers until phrase is over.

    Relay
    Partnered up. PAX 1 bear crawled down field. PAX 2 sprinted in same direction, touch cement, turn around, run until you touch cement again, turn around, catch your partner. Then switch so that the crawl is done as a team, the full length of the field, there and back. Luckily for the PAX there was just time for one round because alligator walks were next.

    Mary: Nolan Ryans, American Hammers, Crunchy Frogs

    COT and Goose prayed us out.
    It brings YHC much joy when others seem to like being the guinea pigs.
    Thanks for the opportunity to lead.
    SYITG

  • Once You Prop the Fun Don’t Stop – from Paradox

    Every group needs a prop guy ,I thought as a peered into my garage (“beatdown laboratory”) for Q inspiration. Heavy bar? old bands? Lonely kettlebell? Abandoned pool noodle? A plan formed for a “prop guy” workout at the Stage on a warm (return of the warmup sweat) bayou morning. The Pax assembled with some great assorted chatter about Mardi Gras festivities. Still riding a wave of energy from the record setting beatdown at the Peltch we dove in.

    WarmoRama
    The usuals with a few beat laboratory trials
    SSH, IW, Windmills, Invisible Chairs, Old Man calf stretch, Arm Circles
    Short bumper to stop sign mosey with a discussion about relative AO run distances.

    Disclaimer
    Pax were instructed to pick a prop with caution. (30 lb bar soft bar, 25 lb kettle bell, 15 lb resistance band, standard unit pool noodle (orange for safety)

    THANG 1 LOVELY DAY (RIP Bill Withers)

    Gave a short disclaimer that his song is a great alarm tone to wake up to. Use it to get your mind in a peaceful state and reminder that each day is another in Gods creation. Its also a groovy 70s tune.
    Cherry Pickers until chorus hits then grab your prop for a rep on Lovely days
    Bar Man: OHP
    Noodle Man: extended shoulder raise
    Kettle Man: KB swings
    Band man: curls (1 foot in band, forms a triangle)
    When the chorus drops we change props clockwise (instructed by Enron that counterclock rotation was borderline communism )

    Notes: split the last chorus because Bill Withers sounds like hes broken and the song is skipping but there are really just a bagillion lovely days.

    Goose went full Price is Right mode and had the high guess on 86 for number of Lovely Days in the song. Actually 95. His prize. Hold the Noodle for the Prop Run.

    THANG 2 Prop Run

    We took off from the stage and headed for parts unknown down rich mans loop with every man holding a prop
    Each light we used props for 10 reps as follows:
    Bar Man OHP Squats
    Noodle man- Canoodles (holding pool noodle acrose chest and doing American hammers )123- 1
    Band man- Straight arm raise ups
    Kettle Man: Swings

    Did roughly 8 rounds of these at light poles with a break for a mini burpee ladder
    5 burpees , run two poles 4 burpees, run back etc
    Great discussion about the future use and naming of the the blank canvas street for sprints.

    The PAX had a lively discussion about the pronunciation of a floating cajun vessel (pirogue?). Goose and Cardinal nearly came to blows but we north La guys were able to step in and keep the energy on burpees.

    Wrapped up with a mosey to the flag with our props and a few needed “prop switches”

    Thang 3 Prop Tabata

    Same props with 30 sec work, 10 second rest
    Kettle man- goblet squats
    Bar man- wide curls
    Noodle man- Canoodles
    Band man- Straight shoulder raises

    Completed 2 cycles

    Just enough time to for a Thunderstruck Burnout
    Merkins on Thunder, Plank on the rest
    Switch half way and did burpees on thunder and SSH on the rest ( YHC shows mercy)

    Wrapped up with COT and Goose prayed us out.

    Moleskin:
    Todays prop workout is a physical reminder that many of us carry burdens of different shapes, sizes and appearances. You never know what someone’s previous or future burden will be but being there ready to shoulder the load with them is the key. Don’t shoulder those burdens alone. Put faith in God to provide your strength and to provide your support system for the burden.

    Thanks for the opportunity to lead fellas
    SYITG