F3 New Orleans

Tag: Walleye

  • 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.

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • The Early Bird

    They say, “The Early Bird Gets the Worm.” F3 Men must get lots of worms, because we get at it early for the morning beatdown. This morning YHC was looking to get it started extra earlier as he started the disclaimer at 5:28am. Several of the Pax quickly pointed out that he was jumping the gun, and he discovered that his watch was two minutes fast, so he backed off.

    Two minutes later…disclaimer, 13 Pax in attendance as we took off on a mosey to the rock pile for the Warm-Up

    Special Guest Q

    YHC noticed several weeks ago that his brother War Eagle was starting to look fairly comfortable at F3 workouts(as comfortable as one can be at a pre-sunrise beatdown). He was running with the Pax and never finishing as the 6, so YHC took it upon himself to sign up War Eagle to Q the Uptowner in November. Today was the morning for War Eagle to practice his cadence in anticipation of the big day. War Eagle was more than up to the task as for the first time in my year of F3, a rookie led the warm-up with no snide remarks or “helpful” comments from the Pax.

    SSH – 25

    Mountain Climbers – 20

    Imperial Walkers – 20

    Peter Parkers – 20

    Hillbillies – 20

    Parker Peters – 20

    Route 66

    Time for everyone’s favorite moment of the work week – let’s grab a rock. We picked up our rocks and moseyed to the far tree line near the picnic benches for some Route 66. YHC enjoyed this workout so much on his last Q that he had to go for another round. Ascending tricep extensions starting with 1 at the first tree and ending with 11 extensions on the 11th tree. Let’s get those triceps burning.

    Suicide By Merkins

    YHC set out 4 cones on the field this morning, so the Pax could begin and end the workout with some suicides. The Pax was grateful for YHC’s planning. The opening suicide was Suicide By Merkins. Run a standard suicide but at every cone, hit the ground, and knock out 10 merkins for a total of 80. Tricpes were burning more after the merkins.

    The Conveyor Belt

    Mahatma-Ice made a call for the Pax to select rocks for Rock City as opposed to pebbles or skipping stones. YHC decided that Mahatma was right, so he led in a workout that would require the Pax to use everyone else’s rocks to challenge the whole Pax to up our rock size (unless you are Mahatma or Triple, for them this workout just led to a break from their normal boulder workouts). Two men were stationed at each of the trees that were used for Route 66. YHC would lead an exercise in cadence, following the exercise, the Pax will drop their rocks, and bear crawl to the next tree or rock pair. The Pax did exercises until everyone did one exercise at each tree.

    The exercises for the conveyor belt:

    Shoulder Press

    Curls

    Rockettes

    Rows

    Curls

    Low Slow Squats

    Bench Press

    The Picnic Benches

    From the tree line, we took our rocks to the picnic benches for a few exercises.

    Channing Tatums – 20

    Sit down, Stand Up with Rock (Don’t ask it was dumb)

    Tatum Channgings – 20

    Sitting on the Wall

    YHC always loves a good wall sitting on rock days. The Pax sat until YHC’s legs began to burn then started a 20 count of rows in cadence. Shook out our legs and then sat again. This round of sitting ended with 20 count curls in cadence.

    Standard Suicide

    Back to the field for a good old fashioned suicide. YHC was slightly disappointed by the Pax’s speed on the suicide. Next time he Q’s there will be more suicides at Rock City.

    Mary

    The Pax was instructed to deposit their rocks on the pile and return to the flag. YHC got a little confused during the workout due to the time being off on his watch. Instead of arriving at the flag 2 minutes late (6:15am to the world), he arrived 2 minutes early (6:11am). This meant 4 minutes of the Mary that he was hoping to avoid.

    LBC – 25

    Penguins – 20

    Hello Dolly – 15

    Wife Pleasers – 20

    The Conclusion

    Count-Off, Name-0-rama, Announcements (2.0 workout on Saturday at 7:30am at Audubon Park and the Fight Club at 5:30am on Wednesday), Intentions, Prayer

    Thanks for the opportunity to lead and a special thanks to War Eagle for his F3 growth. If anyone wants to guest Q at the Fight Club in Kenner let me know.

    Rev Sox (I’ve never hated my name more than right now – Go Dodgers!)

     

  • Chromosomes & Hooters

    Eight men mustured up the energy and desire to get stronger in City Park this am.  Some of the other Wed regulars must have have decided to get their beauty rest in preparation for the H8 tomorrow.  The rest of us reached down, grabbed a pair, and assembled on Roosevelt Mall in the gloom.  YHC was glad to be getting back in the groove after several weeks of no-run and/or low imact workouts.  The goals for the morning were as follows:

    1. Break a sweat and get stronger
    2. Focus of upper body and core in an effort to save some legs for the H8 24 hours later
    3. Recognize that October Down syndrome awareness month
    4. Recognize that October is breast cancer awareness month

    About a minute before launch, YHC shared with the PAX some info and stats about Down syndrome, aka Trisomy 21, which Tool 2.0 was born with.  It was also mentioned that many individuals with DS strive for inclusion as well as “abilities vs. disablilities.”  So naturally our number for the day was 21 and after the disclaimer, we were off in a mosey to start our workout.

    Pre-Thang:

    IW x21, AC x10F x10R, WM x10, LS Squat x21, Peter Parker x21, Pickle Pounder x10, Hip Flexor x21sec ea side

    Mosey down RM, hook a right on Stadium Dr for some backpedaling (100yds?) to the Refinery….FYI the Foundry is fenced off for Voodoo Fest.

     

    Tabata-like circuits, 21 seconds all out w/10 sec rest,  Split up in pairs, four stations:

    Round 1:  Pull Ups 3x21sec, rotate, Bench Dips 3×21 sec, rotate, Body Rows 3×21 sec, rotate, Russin Twist 3×21 sec

    Round 2:  Pull Ups 2x21sec, rotate, Step Ups 2×21 sec, rotate, Crunchy Frog 2×21 sec, rotate, Squats 2×21 sec

    Round 3:  Same as above w/ one 21sec set at each station

     

    Mosey over yonder for hydration and a freshly mowed field.  October is also breast cancer awareness month so we had to pay homage to the ta-tas.  There are various Burpee-for-Boobs challenges that go around social media every October so YHC figured we’d work some in.  In an effort to not drain or strain the H8 guys, we opted for a low-impact burpee variation known as the Inchworm Burpee.  Plus it’s common knowledge that anytime you’re dealing with the ta-tas, you gotta take it easy, be gentle, smooth, and avoid jumping and overly vigorous motions.  From a standing position, bend knees, squat down and place hands on the ground, “inch” up with hands similar to a bear crawl but keeping feet stationary the entire time, then crank out a Merkin, then “inch” back to standing position.   After quick demo, we proceded with Inchworm Burpees x10, then x8, x6, x4, x2.

    Headed back to the flag with 90 seconds left for a Plankorama to seal the deal.

    COT included H8 announcement, Q’s needed for Stomp and Foundry, and the reading of the Down Syndrome prayer to St. Robert Bellermine, the patron saint of DS.  Intentions for YHC’s neighbor who is pregnant with her second child and had a recent diagnosis of DS…may the positives outweigh any negatives.

    Might have been some other stuff YHC failed to recall.

    Thanks for letting me lead and allowing me to raise a little awareness for something near and dear to me.

    Tool

     

     

  • Monday Mayhem – the 11th hour of 49

    My plan is to never give in to a number so although on my last day this side of 50 I won’t blame age on forgetting I had the Q…..must have been the foggy brain left over from the LSU tailgating this weekend.  That said I’m glad that I checked the Q list driving in this morning which at least gave a few minutes to come up with something that resembled a beat down.

    After a quick disclaimer, 22 men strong we left the gated bullpen and head towards open fields near the rock pile.

    Warm Up – in Cadence

    SSH – 26

    Side Lunges  – 10

    Peter Parkers – 20

    Mnt Climbers 10 slow and 10 fast

    Wind Mills x 10

    Peter Parkers Oh wait Parker Peters x 20

    Go grab a rock……head to the hill, I’ll come up with something.  Switched to the Shelter….the aroma was way to inviting not to add it to our workout challenge!

    3 rounds of Tabata 30 sec on with 20 secs rest ONE minute reset between rounds.  At some point during this fun our FNG – now known as Seabiscuit had to much of the rock/smell combination and took a breather –

    Rnd 1

    Mnt Climbers (I think we already did these during warm up…..here you go that age thing creeping in)

    Overhead triceps press

    Squat with OH Press

    Curls

    Lunges

    Rnd 2

    Box Jumps

    OH Triceps

    Squat with OH Press

    BO Rows

    Lunges

    Rnd 3

    Switch Leg step up (with extension)

    OH Triceps

    Squat with OH Press

    Curls

    Lunges

    NOW on to EMOS – a little extra breather will Q fiddled with timer APP

    10 minutes of “Work”

    25 BO Rows

    5 Man Makers – Burpees with rock jump at the end

    Lateral Raises x 15

    OH Press x 20

    Wall  Squat Sit – 10 reps with a 2 second pause in the sitting position

    Rinse and Repeat – Exception – adding reps

    30 BO Rows

    10 Man Makers

    20 Lateral Raises

    25 OH Press

    Wall Squat Sit – Same

    Head back to the pile to return rocks – NOTE to those that were running back with Pebbles in hand; challenge yourself and grab a ROCK next time out.

    PAX assumed a plank position while waiting for all to return; Q while yelling out some encouragement (as would expect) got some chatter for not “fully” participating?!

    Upon all rocks being returned – there was little time for Mary:

    1:30 of plank – rotating contact points

    Head back to flag…..my only regret of the morning; not attempting to accept the challenge Cowbell threw out in his sprint; thanks for the push as that will drive me for a while!

    COT

    FNG – Q was being pressed at the end to tie his F3 name brief break during the Tabata but his commitment to step back in and finish with the PAX definitely earned respect that is reflecting of the name bestowed (I can’t take credit for it but Q in this case gets the final word).  Welcome Seabiscuit!

    F3 2.0 partner workout – Oct 28th 7:30 Brees sandbox – more to come I’m sure via other F3 announcements.

    Special intentions – especially for those in Florida – Thumper is part of a group coordinating some relief effort – please reach out to him with donations as well as the potential to be part of the physical on hand support.

    God Bless Brothers – we are held accountable to lead!

     

     

  • A Stroll Down Route 66

    One of my favorite Saturday beat downs was a Route 66 down Esplanade Avenue lead by #Side FX a couple years ago. I am not a very original man, and I like to borrow work-outs from previous ones that I have enjoyed. And it’s fun to get off campus. So I revived the annual #Side FX Route 66. 23 strong men arrived at 0630 on this beautiful Saturday morning. The usual disclaimer and off we go.

    We moseyed to the green lawn on the side of NOMA for the warm-up COP.
    SSH x 24 IC, representing Notre Dame’s opponent for the day, the #24 Virginia Tech Hokies
    — at which time we realized that #Hokie Pokey was noticeably absent
    6 Burpees OYO, giving strength and support to the #6 Notre Dame Fighting Irish, Onward to Victory
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles 10 Forward, 10 Backwards IC
    Mountain Climbers x 20 IC

    Mosey to the NOMA fountain to grab some bench.
    Left leg power-ups x 20 IC
    Dips x 15 IC
    Right leg power-ups x 20 IC
    Dips x 15 IC

    Then mosey over to the lamp posts on Lelong Drive in front of NOMA. Let the Route 66 begin.
    Stop at each lamp post for Merkins, start at 5 Merkins and increase 1 at each lamp post, ending at 14 Merkins.
    I think that makes 95 Merkins total.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Mosey off campus out of City Park to continue the Route 66 down Esplanade Avenue. It’s always nice to take in the sights on Esplanade Avenue as the sun is coming up. It even reminded some of the Grow Ruck. We stop at each lamp post for 10 squats. I don’t know how many lamp posts we stopped at. It felt like a lot. Continue on to Alcee Fortier Park, aka Dog Poo Park by Café Degas.

    Circle up for more Mary.
    Box Cutters x 20 IC
    Dying Cockroach x 20 IC
    Leg Lifts x 20 IC
    Crunchy Frog x 10 IC

    Back down Esplanade for more Route 66, heading back to City Park.
    Stop at each lamp post for 6 Jump Lunges.

    Once safely back inside City Park, we circle up for more Merkins.
    Left leg crossover Merkins x 10 IC
    Monkey Humpers x 20 IC
    Right leg crossover Merkins x 10 IC

    Route 66 back down Lelong Drive to NOMA.
    10 Plank Jacks at each lamp post.

    Circle up at the NOMA Fountain. Grab some bench.
    Incline Merkins x 10 IC
    10 Box Jumps OYO
    Decline Merkins x 10 IC
    Then 5 minutes to stretch the hamstrings.

    Mosey back to the flag. Count off, Name-o-rama, named our FNG Gyro (pronounced JI-RO) since he grew up in NOLA next to the Greek Orthodox church, announcements, special intentions, and a prayer. I love the ol’ Route 66. We miss ya #Side FX.
    Thanks to FracSac for the picture! And thanks for allowing me to lead!
    Oh, and the Irish beat the Hokies 45-23, in case you missed it.

    Walleye

  • Why Merkins Are Beneficial

    Overall a good showing for yet a still humid fall NOLA morning.  We started promptly at 5:30 after the disclaimer for both my ability as a trainer and my lack of sleep…

    Warm up

    Abogotas or windmills — 15 very slow…

    PP – 15

    MC -15

    IW – 20

    SSH-25

    First event:

    Eleven at Canal Blvd. with Squat jumps at top of levee and LBCs at bottom.

    Next a recap from Hokey Pokey Face book post the benefits of push ups (good time to catch breath versus countdown.)

    Merkins – 12

    Incline merkins – 10

    Decline merkins – 10

    Shoulder taps – 15

    More Merkins – 10

    Then….  Time for a Red Barchetta (“This a song about a car”)

    Modified using light poles as boundaries and recommendation by Walleye to head west along lake due to a straight line versus east.

    Run up to 5 poles (not including the baseline) — 50 SSH

    4 poles — 40 MC

    3 poles — 30 Lunges

    2 poles — 20 LBCs (but truncated due to time)

    1 poles – 10 Burpees

    Six was regrouped after each exercise.

    Quick Mary

    Flutter Kicks — 15

    Plank hold 30-40 seconds and back to flag

    Round of numbers, names, announcements, intentions and COT.

    Great to lead and thanks for opportunity,  sorry it’s been so long…

    Bongo

  • 10 and 1

    Welcome to October.  Fall is here!  Or maybe not.  Nope, down here in the swamp, summer heat and humidity remains the norm.  YHC had spent a weekend up north with the 2.0s, and enjoyed a run in crisp, cool fall weather.  How enjoyable – I hadn’t actually been cold in about 6 months.  But, YHC was slapped with reality twice when stepping off the plane at 9:30 Sunday night – first, HEAT and HUMIDITY.  I suppose fall will arrive someday.  Second – #TClaps to King Kong for letting YHC know he had the Q at Rock City!  What to do, what to do….  October 1st.  10/1.  I wonder what that could lead to?

    PAX appearing left and right in the gloom on Monday morning.  The Uptowners are rapidly becoming a (welcomed) infestation at Rock City (As Angie’s List noted – “You’ve been Gentrified!”).  As the clock struck 5:30, a Rock City record 21 PAX headed out the gate and off to the rocks.

    Super Brief Warm Up

    Circle up in the Pontiff Swamp.  Much grumbling and searching for high ground.  Lets get this party started

    • SSH x38 – as RevSox correctly pointed out, ND scored 38 in their crushing victory over Stanford.  But
    • Peter Parker x25 – face down in the swamp.  More tears of agony from the Uptowners

    Lets just get on with it, shall we?  Grab a rock and mosey to the trees.

    10/1 – Thats an Eleven!

    YHC is rapidly turning into Amnesty – a One-Trick-Pony at Rock City.  No, this wasn’t Spartacus.  It was the 11s.

    Line up in the middle of the field, trees on each side.

    • Burpees on one side (starting at 10x going down)
    • Jump Squats on the other side (starting at 1x going up)
    • Pass your rock heading to the Burpees?  Shoulder Press x11
    • Pass your rock heading to the Jump Squats?  Curls x11

    Go.

    When you finish, on your 6 and do LBC waiting for the 6.  Nice work JV, Bogey, RevSox and King Kong leading the PAX.  As a reward, they get to do more LBCs then everyone else.

    Over to the Parking Lot with your Rock.  Quick dose of Hydration.

    Dora

    Partner Up.  PAX 1 lunge walks (with Rock) out and back 5 parking spaces.  PAX 2 does exercise till PAX 1 returns.  Flapjack.  Rinse and Repeat till all exercises are done.

    • 100 hand-release Merkins
    • 100 Squats
    • 100 LBCs

    Grab the rock and mosey back to deliver our friends to their home.  Then dash back to the flag.  Hold Mission Impossible while we wait for the 6.

    Then wrap it up.  Count-off (21 PAX!), Name-o-Rama, including naming two FNGs: Left Eye (came along with the Uptowners – YHC not entirely sure he followed the connection that left to Left Eye, but it came from references to Lisa Lopes).  Friar Tuck (via Marlin, finishing his formation).  Welcome aboard!

    Convergence on October 13th.  See you there.

    Wrap up with intentions and close out with a prayer.  St. Ignatius, Teach me to be generous.

  • Fracsac’s Foundry

    YHC filled the empty Q spot at the Foundry less than a day earlier.  Upon waking up to the pitter patter of rain on the roof, YHC was thinking that was a bad idea.  Then the phrase “rain or shine” came to mind, and all was better.  The rain actually held out for the most part.

    Six veteran Foundry F3 men gathered near the Shovel Flag at 0530 and heard the disclaimer, followed by a mosey to the track for the warmup:

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20

    Partner Up for Four Corners

    Starting at first turn of the track
    10 Carolina Wine Mixers IC x 10
    Sprint to next turn
    Partner Derkins IC x 10
    Sprint to next turn
    Merkins IC x 10
    Sprint to final turn
    Partner Derkins IC x 10 (Flap Jack from second turn)

    Mosey to road on the way to the Foundry
    Starting at first light post, 5 squats. Run to next light post and complete 10 squats, and continue to increase by 5 each light post. Continue up to 30 squats at Foundry.

    Stations
    Stay partnered up
    Station 1 – Pullups AMRAP
    Step Ups – AMRAP
    Run to bike path, 5 burpees, run back (Timer)

    3 Burpee Bataan Death March
    Indian Run on Bike Path. Last man drops off for 3 burpees and sprint to front. Complete one lap, approximately one mile.
    Return to Foundry for Rinse and Repeat of Stations.

    Indian Run back to the Track. 100 meter sprint, then mosey back to the flag.

    Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 15

    Times Up

    COT
    Count off, Name-o-rama, Announcements, Intentions, and Closed with a Prayer.

    Thanks for posting at Fracsac’s Foundry!
    SYITG!