F3 New Orleans

Tag: Walleye

  • Wolf-Brick Mountain

    It had been 365 days since YHC’s last Q at WPM.  I rang in my 50th with a Q at WPM, and today I would end my 50th with a bookend Q at WPM.  In between, I’ve been a stranger to the Friday morning beatdowns.  So YHC was greeted by lots of puzzled looks from the gathering PAX in the morning Gloom.  Who is this stranger?  He’s from The World? And he’s Q’ing?  What’s going on here???

    YHC started the disclaimer a minute early in order to get the party started.  He had a surprise waiting for the PAX, and needed to get everyone organized.  So stroll over to the car, pop open the trunk to reveal….  Bricks. Everyone grab 2.  What a stroke of luck: Trunk had 40 bricks, and there were 20 PAX.

    Mosey across the Avenue and circle up on the Tulane Lawn.

    But wait – 2 more PAX!!  YHC had spare bricks in the backseat – so he yelled across the Avenue “THE KEY IS ON THE BACK LEFT WHEEL.”  Yankee managed to find the key and the bricks for the latecomers – while the rest of the PAX politely reminded the YHC that we aren’t in Metry no more, and maybe yelling the location of the car key isn’t the best idea….

    But I digress.

    Warm Up

    Brickpees OYO x10.  Sigh.  YHC needed to explain to the Uptowners that a “Brickpee” was a Burpee with Bricks.

    Arm Circles, Both ways X10:  Not normally a fan of the Sun Gods, YHC definitely included them with the Bricks.

    SSH x40: Meant to go to x50 but accidentally ended at 40.  Oh well.

    Plank Position:

    • Peter Parker x20
    • Floyd Mayweather x20
    • Parker Peter x20
    • Newtons Cradle x10

    Mosey to the Mountain

    Indian Run to the top.  With your bricks.  Go.

    The Thang

    At the top of WPM, partner up for Dora 1-2-3

    • 100 Brick X-Fit Merkins.  Thanks Mariah for showing us that it was, in fact, plausible
    • 200 Dying Cockroaches (tough your toe with your bricks)
    • 300 Goblet Squats (with your bricks)

    PAX 1 exercises, PAX 2 runs down the ramp then back up.  Flapjack.

    In the interest of time, YHC modified the counts to 100-150-200

    Rest Time

    Find some wall space to take a seat for People’s Chair

    • Wonderbra (with bricks) x20 (Up/Down/Out/In)

    Shake out the legs.  Rinse and Repeat.  Throw in some Brick Curls just because.

    Mosey down the stairwell to the Loyola Lawn (nicest turf in town, according to El Wire)

    PAX Choice

    Running short of time, YHC decided to let the PAX choose the finishing exercise.  By a slight majority, Option A won: Jack Webbs.  (Option B was Bear Crawl/Tunnel of Love, with Bricks).

    • 1:2 Merkin/Brick Press
    • 2:4 …
    • 3:6 …
    • ….

    Go as far as you can.  YHC called it at 6:13, leaving PAX time to return bricks to the trunk and circle up at the Flag

    COT

    Count-off (22 PAX), Name-o-Rama.

    Announcements: “Read Your Email” says Yankee.  God Bless to Pony Boy as he’s off to Atlanta.  Thanks for working out with us, take your enthusiasm to the Atlanta PAX!  Come back and join us again soon!

    Prayers: YHC grateful for the ongoing treatment for his sister.  All early signs are positive.  Prayers for Flaming Lips nephew, having finished rounds of Chemo prepping for Radiation next.  May caregivers be blessed with wisdom and compassion.  Finishe with prayer to use the gift of today wisely, and close with St. Ignatius Loyola Prayer for Generosity.

    Thank you all for letting a foreigner Q your beloved AO!

  • Muggy Monday

    A guy messes up once, and he gets no sympathy.  I suppose it’s a good think to keep one accountable.  Thanks, Rudy.  So at exactly 5:30:00.00, YHC gave an excellently excellent disclaimer, and the PAX was off.

    First Circle of Pain:

    • SSHs 30xIC
    • Don Quixotes 20xIC
    • Hill Billies 30xIC
    • Peter Parkers 20xIC
    • Parker Peters 20xIC

    The PAX get Rox, as big or little as you’d like.  Then mosey to the track.

    Second Circle of Pain:

    Line up in an earth circle (TClaps to Babyface for reminding us that a line on earth is of course a circle) for some suicides.  Mosey with you rock about 25 yards and then 10 burpees and return to 20 merkins; then mosey 50 yards for 10 burpees and return for 20 merkins; then mosey 75 yards for 10 burpees and return for 20 merkins; and finish with 100 yards for 10 burpees and return for 20 merkins.

    Third Circle of Pain (in a PAX-centric and not Q-centric circle):

    • 20 overhead lifts
    • 20 curls
    • 20 row
    • 20 squats
    • 20 benchpresses

    Rinse and repeat with a cycle of 13, and then rinse and repeat again with a cycle of 7.  Mosey back to the rock pile.  Tclaps to Bogey for his well aimed splash of Rudy from a good 10 yards away.

    Circle of Mary (if six minutes of Mary can do wonders, imagine what 3 minutes of Mary can do!):

    • LBCs x50
    • Dying Cockroaches x25

    Mosey back to the virtual flag for a countoff, name-o-rama, lots of prayers, and praise for a glorious morning.  Shalom, namaste and pax vobiscum, Jingle Vader

  • Beatdown Fit for a King

    This sure was one of the Gloomiest days in 1977.  The day that would be the last full day in the life of Elvis Aaron Presley.  Known as the King of Rock & Roll, his music would shape the lives of Americans today.  Today, his music would put 10 PAX into shape.

    W/U

    • SSH x 30
    • IW x 25
    • HB x 25
    • SG x 20
    • MC x 25
    • JL x 10

    The Thang

    • Get Your Kicks on Route 66 – Travel down the Roosevelt Mall in your Pink Cadillac.  Stop at each bench for a Squat (but don’t stay there as long as Elvis did) and increase your count by 1 with every bench.
    • Elvis the Pelvis whiskey dicked nothing.  He went Balls To The Wall in every aspect of life, especially on stage.  BTTW while the PAX goes down the line.  State your F3 name, Year of Birth, Favorite Elvis Song.
    • One for the money, two for the show, three to get ready, NOW GO CAT GO!  Mosey to the steps of NOMA for a new favorite routine created by YHC called Blue Suede Shoes.  1 Burpee, 2 Merkins, 3 Squats, 25 Rocky Balboas.
    • An Elvis show would not be complete without a tribute to America.  Head to the fountain for our very own Merkin Trilogy IC.  10 Irkins, 10 Derkins, 10 Merkins
    • Blue Suede Shoes again followed by an intermission water break (HYDRATE)
    • Elvis was well known for his manly figure, which he kept with a strict regiment of Karate.  Head back to the fountain for Step Ups, but be sure to include a kick at the top (grunt optional).

    Mary

    • Picture a black screen.  A light comes shines on a tall slender handsome man.  He has jet black hair, soft blue eyes, skin so smooth you’d swear that he’d shaved with the legendary Excalibur.  In his hand is a silver microphone with a cord that seems to disappear in to the nothingness, but in your mind you know that mic is plugged directly into your senses.   The music starts to play and the angelic figure, dawned with a white suit and red ascot, begins to sing.  You’ve forgotten who you are, where you are, who your with and what you’re doing.  The only thing you know is lit up in front of you in bright shinning red letter, ELVIS.   On your six for ABC’s.  Spell ELVIS PRESLEY with your legs on the Q’s count.
    • Elvis is called the King of Rock & Roll, but in truth; he’s the god.  I found this routine in the Exercon. “An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.”

    Counterama, Name-o-rama, Announcements, COT

    • Guidosportif is hosting the annual Elvis Lives Run at the Rivershack, tomorrow 8/16/18 at 7:00pm.
    • Mambi is hiring sales positions.  Contact for details.

    Thank you for the opportunity to lead, Thank You Very Much

    Da Parish

  • 19 for 11

    Back from Canada after a weeklong hiatus, YHC was ready to get back in the saddle.  7 days is enough to enable one to forget just how oppressive August humidity can be in the south.  Feeling like a weakened northerner, unable to face the Southern Summer, YHC decided to dress the part – so for today (and today only), Union General Ambrose Burnside made an appearance at Rock City.

    As the gloom lifted – PAX appeared, crawling out of every nook and cranny at Pontiff playground.  First there were 5.  Then 8.  Then 11.  Uptowners made the long Trek.  The clock steadily ticked towards 5:29 and the PAX just kept appearing.  5:30 – and BAM, 19 PAX set off down the path.

    Warm Up

    Assume the position.  Plank position.

    • Peter Parker x25
    • Parker Peter x25
    • Mountain Climber x25
    • Plank Jack x25

    Recover.  Just kidding.  Back to Plank.

    • Shoulder Taps x25
    • Floyd Mayweather x25

    Recover.  For real.  Now go get a Rock.

    At this point, YHC owes Bogey an apology.  I heard grumbling about lack of guidance on rock size selection.  Who else would grumble, I thought?  So I blamed Bogey.  But alas, it wasn’t him.  The grumbler still remains anonymous.  Probably an uptowner.

    The Thang.  11s

    Mosey to the tree-lined field.  Line up in the middle, facing West.  We’ll do 11s.

    • Burpees on the West side (starting at 1, heading up to 10).
    • West to East run: stop at your Rock for 11 Shoulder Presses
    • Squat Jumps on the East side (starting at 10, heading down to 1).
    • East to West run: stop at your Rock for 11 Curls

    When finished, PAX joined the circle for LBC waiting on the 6.

    Hydrate.  Can’t emphasize this enough over the summer.  Stay hydrated.  Quick water break at the Gazebo.

    Change of Plans.  Right, the Gazebo.  I’d forgotten about that.  Since we were all there (except the few left by the rocks because they didn’t want water), we grabbed some bench.  (the other 4 brave souls began running over)

    • Right Leg SU x25
    • Irkins x20
    • Left Leg SU x25
    • Derkins x15.  And those last 2 were killer for the Q.

    Grab a spot on the wall for a rest.  People Chair.

    • 90 seconds.  Up and shake it out.
    • 60 seconds, with Air Press x15

    Mosey back to your rock.  Bring the rock back to the pile (pressing, curling, overhead carrying while moseying).  Then back to the flag.

    Wrap Up: Count-off.  19 PAX, a new rock City record!  Great to see all of the new faces out and about.  Keep EH’ing – bring F3 with you wherever you go!  Announcements of upcoming races and events – Next Gen Gala on August 24th.  Keep up the great work, Babyface!  Finish up with prayers.  All: remember Rev Sox’s father in your prayers.  Losing a lifelong friend and partner cannot be easy, Sky Q: please grant Mr. Rev Sox the strength and comfort to persevere and grow.

    Also – thank you all for the prayers and support you have offered me over the last weeks.  My sister has a diagnosis, and its really the best possible outcome: stage 2a Hodgkin’s Lymphoma, nothing below the diaphragm.  That all means her condition is very treatable, with a great prognosis.  Still a long road, and several chemo treatments yet to come.  But this is the best outcome we have been hoping and praying for since the initial diagnosis.  Thank you all again!

  • It’s Blimping Hot Out

    Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.

    We took the usual mosey just past the Rock Pile for our warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Merkins x 20 IC
    Windmills x 15 IC
    Arm Circles 10 Forward, 10 Backward IC
    Mountain Climbers x 20 IC

    To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
    5 Burpees
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock

    The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
    Rock shoulder press on one side, run over the hill, Rock squats on the other side.
    This sufficiently gassed YHC, so a little water break was in order.

    Then back to the tree line for return BLIMPS.
    5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock.

    Mosey to center field for some rock Mary.
    Flutter kicks holding rock high x 20 IC
    LBC’s with rock on chest (Medulla’s idea) x 20 IC
    American Hammer with rock x 20 IC

    We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.

    Thanks for allowing me to lead.

    Walleye

  • The Return of the Cusak

    The Q wanted to make sure he was on time this morning so he did not give Rudy any additional reasons to harass the Q.   Was a nice, warm, and muggy morning as the PAX met at the normal spot for Rock City.

    A quick disclaimer and PAX moseyed near the rock pile for some warm-ups as follows:

    Side Straddle Hops – 25x

    Hillbillies – 25x

    Peter Parkers – 25x

    Parker Peters – 25x

    Arm Circles – Forward – 10x, Backward – 10x (or maybe 9, I lost count), Overhead – 10x, and Seal Claps – 10x.

    Grab a rock from the rock pile and mosey to the football field for some fun.   Pax line up on the goal line with back to the goal post and facing the other end zone.   Start with 5 shoulder presses at the goal line, with the first press holding rock long enough to sing “In Your Eyes” – a nod to the Cusak – as defined in the F3 lexicon as follows:  (exercises completed while holding/carrying a CMU or block overhead, usually in conjunction with running or walking. A la John Cusak’s character in the popular 1980s movie “Say Anything.” Also allows for really poor versions of “In Your Eyes” by Peter Gabriel to be introduced as #mumblechatter. )

    After 5 shoulder presses at the goal line, bear crawl to the 10 yard line for 5 merkins.    Lunge walk back to the goal line for more shoulder presses.   Increase number of reps by 5 for each exercise with each 10 yard increase in distance.  Finish the round with 25 shoulder presses, bear crawl to the 50 yard line, 25 merkins, and lunge walk back to the goal line.

    For active recovery – thanks Mahatma – run one lap around the track.

    Back to the goal line for more rocks.   After 5 curls at the goal line (Singing “Sledgehamer” on each curl was optional for second set), bear crawl to the 10 yard line for 5 monkey humpers.  Lunge walk back to the goal line for more curls. Increase number of reps by 5 for each exercise with each 10 yard increase in distance. Finish the round with 25 curls, bear crawl to the 50 yard line, 25 monkey humpers, and lunge walk back to the goal line.

    Mosey back to the rock pile and the flag, but wait we did not have a flag this morning.   We still knew where to circle up.     Count off, Name-o-rama, special intentions, and Ball of Man.   We named FNG “Frenchie” who was EH’d by Disclaimer.   Great Monday with 17 Pax at Rock City!

    Thanks to all for the opportunity to lead.

  • Cognac and Burpees

    Started out with a disclaimer stating that I had too much cognac at Tales of the Cocktail the previous night “so if you smell cognac it is me.”.

    Mosey to the lawn in front of touch down Jesus then I attempted to count:

    15 x windmills then 5 burpees oyo

    15 x forward arm circles 5 burpees oyo

    15 x reverse arm circles 20 merkins oyo

    15 x good mornings 5 burpees oyo

    Mosey to the corner of Sta Charles and Calhoun:

    20 x cross fit merkins then ran to next tier

    20 x lizard hops (I need to stay off you tube) ran to next tier

    20 x plank jacks to shoulder taps ran to next tier

    20 x dying bug ran back to start

    Mariah commented that the work out was weak so we repeated with

    5 x burpees at each tier

    Mosey to the parking garage on Freret St then Native American ran to the top of the garage in two lines.

    Paired up for Dora at the top:

    100 low slow squats as partner ran down the stairs and back up

    200 lbc as partner ran down the stairs and back up

    300 plank jacks as partner ran down the stairs and back up

    Mosey down the stair to the benches by WPM

    20 derkins oyo

    Mosey to the flag then

    5 x burpees oyo

    plank left and right

    30 count misson impossibe

    Circled up, counted off, name-o-rama and prayer.

     

    Thank you for allowing me to lead today.

     

    86

  • The Thrillabon in the Audubon

    Being an F3 Nation member for only 10 months (last race I was nothin but a gleam in a Hawg’s eye), the Gnarly Nutria was the stuff of legend. A back and forth sporting event like the world has not witnessed since Ali vs. Frazier. Two heavyweights going toe to toe for 5.4 miles with the Uptowners dominating Gnarly Nutria I and The World squeaking by with a narrow victory in Gnarly Nutria II.

    This year The World looked to overwhelm the smug Uptowners with numbers, and we have been recruiting. I was even dreaming of running the first race of my life but fell to the wayside with a calf injury on Friday. Although The World would now be missing their best runner, they still persevered and began the race with a distinct advantage in numbers.

    Following an epic lightning storm, the race began at 9:10pm. Our first finishers were a family group, and hat’s off to Sandbar who brought two of his 2.0s who finished the first lap in solid time.

    I knew the Uptowners were going to be in trouble when the first runners to not complete all three laps were Uptowners. Then the top two finishers of all three laps were both from the World and the landslide began. Like an over-the-hill Frazier against Ali, the Uptowners were no match for The World in Gnarly Nutria III.

    The final score was 446 The World and 354 Uptowners. The World is so fast, we turned off the lights in our bedrooms when we got home last night and we were in bed before the room was dark.

    We welcomed 4 FNGs into our numbers in the largest sweaty ball of man I have ever seen. I got to hand it to the runners, the names for our new members were great. We welcome Tubbs, Tramp Stamp, Right Cheek and his brother Left Cheek to F3. May we forget your real names and always refer to you by your F3 names in public.

    Here are your Gnarly Nutria top finishers:

    1. Smooth – The World

    2. Turbo Tax – The World

    3. Pony Boy – Uptowner

    4. El Guapo – The World

    5. Mulligan – Uptowner

    6. End Time – The World

    7. YSR – Uptowner

    8. Swampcock – Uptowner

    9. Cavalier – Uptowner

    10. Mahatma-Ice – The World

    11. Right Cheek – The World

    12. Nip/Tuck – Uptowner

    13. Jadaveon – Uptowner

    14. Cowbell – The World

    15. Hawgcycle – The World

    16. Thighs – The World

    17. Freedo – Uptowner

    18. Cornbread – The World

    19. El Wire – Uptowner

    20. Mariah – Uptowner

    21. Rudy – The World

    22. Rocket – The World

    23. Peppa – Uptowner

    24. Saban – Uptowner

    25. Tubba – The World

    26. Tramp stamp – The World

    27. Bubba – The World

    28. Shorty – The World

    29. Brownbag – Uptowner

    30. Landing Strip – Uptowner

    Left cheek, Bad Moon, Two Yutes, Shooter, Bushwacker, Einstein, 86, Pi, Walleye, King Kong, Triple Shift, Reluctant Yankee, and Roots fell just outside the top 30 in this order. I couldn’t keep up with the names after Roots. Congrats to all who finished and all who completed 1 or 2 laps. Thank you for helping us all be better men as we do stupid, pointless things like run for no reason in the middle of a lightning storm while chased by Jaguars.

    I’m inviting you to our next AO at “the Boxing Match” sculpture in Kenner’s Rivertown. The first Wednesday of September will be the launch of the F3 NOLA “Fight Club.”

    Your Humble Scorekeeper (I don’t plan on doing this next year, so someone else better get hurt right before the race in 2019),

    RevSox

  • 300 is the # of the day

    Warm, gloomy, and muggy…perfect conditions for a F3 sweat fest.  That’s what YHC encountered as I made my way to the usual Foundry meeting spot.  It was 5:26 and not a soul in sight.  Was everyone getting their beauty rest?  Was I the only one from Team World that was manly (or crazy) enough to post twice in one day???  Fortunately several guys soon rolled up bringing our total to 7 PAX by kick off time.  With the Gnarley Nutria 15 hours later, the plan was to keep our legs fresh and focus on the core and upper body.  YHC had originally planned to bring out some concrete blocks but hit a snag with rain and time so on to plan B, albeit a hastily thrown together one.  Here’s what we did:
    Mosey down RM to the grassy area adjacent to the lagoon for a long no-impact warmup with a theme that would build as we went.  We knocked out 30ea of the following exercises IC:  IPW, AC, WM, Peter Parkers, Low Country Crab, Hill Billies, Shoulder Taps, 2 others??, and closed out with 30 Merkins OYO…..totaling 300 exercises in all.
    Then on to the illuminated NOLA 300 sign near the Big Lake.  In lieu of lighting 300 birthday candles for our great city, we instead would knock out 300 reps of a few different exercises, starting with:
    Partner Plank Slaps, aka Patty Cakes x50 followed by short mosey to lake ledge for Dips x25 OYO (ea PAX)
    Then PSx40, Dipsx20, PSx30, Dipsx15, PSx20, Dipsx10, PSx10, Dipsx5….totaling 150 PS and cumulative 150 Dips….only half-way there.  A PAX suggested we visit the water fountain so the audible led us to tweak the plan.  After a short mosey to hydrate, we knocked out round 2 of above exercises near the museum pond/ledge for a total of 300 PS and 300 Dips….Happy Birthday NOLA!  Wait, there’s more….
    Circle up around the oval pond/ledge for a few rounds of cumulative count exercises in an effort to once again reach 300:
    Round 1 – All PAX hold decline plank position, then in clockwise motion individually knock out a Derkin calling out the count until 100…each PAX did 14-15 in addition to holding a declined plank….lot’s of blood flowing to the head.
    Round 2 – Hold Russian Twist position and go around to 100.  In hindsight, YHC should have called for continuous RT but either way we were sweating.
    Round 3 – Hold inclined plank and go around to 100.
    Mosey back to the flag for COT.  Great way to start the day!
    Tool

  • No Cowbell, No Problem

    The clock ticked steadily towards 5:30.  The growing herd of PAX started to get restless.  Mutterings of “Who’s the Q?” were heard.  YHC had checked the sheet the night before – Cowbell was on the list.  Surely Cowbell would have also checked the list, or his email.  Right?

    Wrong.

    5:30 arrives.  No Cowbell.  But the PAX wait on no man, and the Workout must go on.  So YHC grabs the Disclaimer, and leads the PAX off to the rock pile – with the warning that others better be planning their own part of the workout.

    Rudy – The Warmup

    Typical Rudy start. SSH, Smurf Jacks, Monkey Humpers, IW, then Plank-o-rama with Peter Parker, Mountain Climber, Parker Peter.

    Go grab a rock.

    Mahatma – The Ruck

    Line up in 2 lines for a Ruck.  Follow Mahatma’s lead.  Start with the rock held on one side (NO RESTING ON THE SHOULDER).  Then up above your head.  Then to the other side.  Ruck down to the tree line.

    Line Up and Partner Up.

    • PAX 1: Carry Rock #1 out about 30 yards.  Bear crawl back.
    • PAX 2: Simultaneously start bear crawling out to Retrieve said rock and return it.
    • PAX 1: On return, grab Rock #2 and carry out about 60 yards.  Sprint back.
    • PAX 2: On return with Rock #1, sprint out to retrieve Rock #2 and carry back.

    Rinse and repeat.

    Bogey – The Slllllllooooooowwwwww Count

    All exercises in slow count cadence.  Up in 4, Down in 4.  x20 (or so) each

    • Curls
    • Straight Out in front (ok, this one was “not easy”).
    • Rows
    • Squats

    Pai Gow – The DangerFEST

    Line up.  Be watchful – its time for rock throwing!

    • 5 Burpees
    • Throw rock, bear crawl to it.  Throw it again.  Try to avoid bear-crawling PAX in the vicinity.  Bear crawl some more.  Until Tree #1.
    • 10 Merkins.
    • Throw rock, lunge walk to it.  Repeat. Until Tree #2.
    • 20 Shoulder Press.
    • Return following roughly the same pattern.  Or we may have gone out to Tree #3 for another set of exercises before the return.  Sorry, YHC memory is faulty, caused by high humidity, high sweat, and high fear of falling rocks.

    King Kong – Work them Abs

    Circle Up.  King Kong runs us through some Core, while holding the rock.

    • American Hammer.  Twist that rock.
    • Scissor Kicks.  Keep the rock in the air.
    • Flutter Kick.  Keep the rock in the air.
    • One other set.

    Then Mahatma led us on a Ruck back to the Rock Pile.  Then a final sprint back to the flag.

    Walleye then took us home with the Count-off, Name-o-rama, Announcements and a closing Prayer.