F3 New Orleans

Tag: Walleye

  • 11 11 11 and Saban what?

    Veterans Day occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918 that signaled the end of World War I, known as Armistice Day.

    It had been a few weeks (50+) since I had last Q’d a workout and yes my Q skills were a little rusty.  I saw some new faces and some old ones.  After the disclaimer we mosey’d toward the rock pile stopping for 11 burpees on the way.

    Circle Up for the Warm UP

    S – ide Straddle Hops – IC 11

    A – rm Circles – IC 11

    B – onnie Blairs – IC 11

    A – merican Hammer IC 11

    N – olan Ryan -IC 11

    S – murf jacks – IC 11

    U – p downs  IC 11

    C – opper head squats – IC 11

    K – nerkin IC UD

    S – eal jacks I C 11

    11 Burpees OYO

    We then moved to the tree line.  Trees were larger and further apart than I remembered.

    11’s – on the tree lines starting with 1 Merkin and 10 Squats

    Then to the rock pile to retrieve a rock or block depending on personal preference. 

    The movements were done in cadence

    Rock Curls on our knees 22

    Rock Squats – 11
    Elf on the Shelf – 11 each leg

    Rock up – flutter kicks – 22ish

    Chest press – 22

    Curls – 10 IC

    11 burpees OYO

    Mosey back to the flag for some Mary

    High plank Peter Parkers – IC 11

    Low plank Peter Parkers – IC 11

    LBC – IC 22

    Pretzel Crunch – IC 11 each leg

    High plank Parker Peter – IC 11

    Low Plank Parker Peter – IC 1

    Real Freddie Mercuries – IC

    Last round Burpees 11 OYO

    Count off, name-a-rama, announcements, intentions (Marlon’s friend and all Veterans), Prayer

    Thanks for letting me lead. 

    Almost forgot War Eagle paid is bet to Tua in the form of a 100 yard bear crawl. We wish we had a camera.

  • Rockless City

    On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.

    Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.

    Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.

    Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles

    After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.

    Thang #1

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Shoulder Press w/ Coupon under the shelter

    Group 4 – Underdogs at the swing set

    Thang #2

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Curls under the shelter

    Group 4 – Underdogs at the swing set

    Thang # 3

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Irkins under the shelter

    Group 3 – Squat Thrusters under the shelter

    Group 4 – Underdogs at the swing set

    Thang #4

    Mosey to the football field and partner up.

    Pax 1 – Run 10 yards do five merkins and return

    Pax 2 – Squats until Pax 1 returns

    Rinse and Repeat adding ten yards.

    Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.

    COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • Post Iron Pax Beatdown

    With my LVCC brother Screw Top still nursing an injury I was asked again to do a relief Q which I gladly accepted. I spent Tuesday night scrolling through the Exicon for some suggestions and found something new (for me) and remembered something that I had not done in a while.

    14 PAX gathered at the our usual spot in Roosevelt Mall. I can’t speak for everyone but I was still feeling the effects of the Iron Pax beatdown from Monday so burpees, jump lunges, and sit ups were not to be on the menu for today. Disclaimer was given and off we moseyed to the track for warm up.

    Warm Up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Self Love x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Figure 4 piriformis stretch x 15 sec hold each leg

    Tha Thang #1:

    Following warm-up we moseyed back to Roosevelt Mall where the 14 members were split into 2 groups for a little Route 66. I hadn’t done this exercise routine in months so I figured it was just as good a time as any to break it back out. On 1 side of the mall PAX would do derkins increasing reps with each bench. On the other side PAX would perform step ups (1 is 1 for each leg) with increasing reps each bench. Plank and wait for the 6 at the end of the mall.

    Tha Thang #2:

    PAX moseyed to the back of NOMA where were again splint into groups. Since we had 14 men we were splint into 2 groups of 3 and 2 groups of 4 for Triple Check. PAX #1 perform The People’s Chair and PAX #2 planks while PAX #3 runs around NOMA. Upon PAX #3’s return to the start everyone rotate until each member of the group has performed a round in all 3 positions. Rinse and repeat 2 more times so each PAX will have performed 3 rounds in all 3 positions total.

    Tha Thang #3:

    Mosey back to the mall where we reversed our Route 66. All PAX that had performed derkins now did step ups and vice versa. Suggestion was thrown out that we do the reps in descending order which I obliged. The PAX performing step up seemed to take a bit longer so t-claps for the PAX performing derkins to get some Mary in while waiting.

    Mosey back to the flag for some Mary for all:

    • Freddy Mercury’s x 15 IC
    • Dying Cockroaches x 15 IC
    • Penguins x 15 IC

    Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Once again it was a pleasure to lead the men in a beatdown that was hopefully enjoyable but challenging.

  • The Killer Burpees

    We had a nice breeze Monday morning when we arrived at the UNO Human Performance Center for the newly dubbed Chamber of Horrors. The instructions were simple – do the Iron Pax week 1 challenge, consisting of an aggregate 150 yards of broad jumping, 150 yards of bear crawling, 150 burpees, 150 big boy situps, and 150 Bonnie Blairs. The challenge itself was anything but simple. Everyone rose to the occasion anyway, and we all completed it in under 40 minutes. Breadsticks paced us at right around 31 minutes.

    When I first began F3, I could not do a burpee. Rather, worse, I did not even know how to do a burpee. First, I did something of a squat thrust, completely omitting the merkin and the jump. In fact, I thought the guys jumping and clapping after each rep were taking a victory lap on me or something. Look at me, this is so easy I’m gonna let you know each time I complete one by jumping and clapping for myself. I thought my squat thrusts were pretty damn good, even if I could only do about 5 of them before exhaustion.

    Then, I found out the jump portion was not optional. This makes a lot of sense in hindsight, and my only defense is that I function at something less than optimal mental processing at 5:30 in the morning, especially before I got used to it. Squat thrust + jump. Okay fine, I can do this, but I don’t have to like it.

    Then I noticed the merkin part. Ohhhhhhh. When guys around me are generally saying to no one in particular “watch your form on those burpees”, they’re totally talking to me, right? Damn.

    Since then, I have made burpee form something of a personal crusade. It’s funny how you can take something you’re bad at, and really focus on it, and all of a sudden, it’s not so bad anymore. You crack the code. By paying careful attention to each step AND committing to yourself to never do 9 when 10 is called, to never cheat on form, and to never accept less than your best, you can improve.

    And so if I’m a bit of a burpee nazi with others sometimes, please accept my apologies. I wish someone had more directly told me that I was not doing burpees correctly early on in my F3 career. This is the form I at least attempt to emulate at all times:

    Chest all the way to the ground; everything hits at once. Back straight.

    If you ever see me doing them wrong or dogging them or you think I’m cutting a corner, please return the favor. Don’t let me get away with cheating myself, and I won’t let you get away with cheating yourself. Deal?

    Afterwards, we gave prayers of thanks for all we have, and enjoyed a coffeeteria at Starbucks on Harrison.

  • Holy Grove….on three!!

    Wolfpack Mountan…First Wolfpack Q in a while. YHC intended to make it memorable with the goal of 5 “mountains” (in NOLA-below-sea-level parlance). If the mountain will not come to Muhammad, then Muhammad must go to the mountain.

    WARMUP

    Standard disclaimer this morning plus a reminder to sweep the six for this running workout. The Pax then moseyed onto Tulane campus, through Gibson Quad to Johnson quad for a warmup. 20 SSH IC, followed by 20 Grass grabbers IC, followed by stretching on each leg. After we finish the warmup, we mosey to the base of the 1st mountain.

    THE THANG

    The first mountain may have been an F3 virgin ascent. The PAX circled the Mary and Sam Isreal Science building to an imposing exterior staircase of 4 levels and 8 flights. PAX counted off into 4 groups for spacing and start with 5 burpees OYO. Then the first group begins the ascent while the other 3 groups start 10 merks, 15 Low-Slow Squats and 20 Carolina Drydocks. Each group ascends in turn while the early groups complete the other exercises.

    Reassemble for the mosey to the 2nd mountain, dubbed “Sugar Loaf” in the 4/20/18 beatdown. Some of the PAX were on a double-plus mosey up Mcalister, and while sucking wind, YHC noted Holy Grove pacing Catfish and Gspot at the front. Filed for further reference. Sweep the six and reassemble for an Indian Run up Sugar Loaf. Back down the stairs and YHC held the first 10 arrivers for some lagniappe, while the rest of the PAX headed down Calhoun to Mountain #3 – the Loyola Rec Garage [Little Wolfpack?]. The 10 did 10 burpees OYO, then set off again on a hot pace to catch the PAX. Holy Grove breezing by -noted. Two Lines and Indian Run up Little Wolfpack, then down the stairs and off to Big Wolfpack – Mountain #4. T-claps to the PAX that led some Mary while we swept the Six. Reassemble for our third Indian Run. As we gained altitude and lost oxygen, the lines of the PAX thinned out, until we reached the top, gulping air. A twenty count, then down the stairs.

    4 minutes left.

    YHC decided to go for the 5th mountain, which we’ll call “Edelweiss” for now. At the stairs on the back of the Loyola music building, YHC offered a modification if any PAX wanted to head back to the flag. It did not appear any PAX followed that option and instead charged up the last mountain, and a quick descent.

    YHC again noted some of the PAX (looking at you, Holy Grove!) headed to the flag as if the devil himself were behind them. 4 miles in 45 minutes 17 seconds, plus warm-up, some lagniappe and Elevation!

    COUNTOFF, NAMERAMA, COT

    Back at the flag, PAX circled for a breathless countoff and name-0-rama. After the announcements and before the prayer, the PAX noted Holy Grove, weaving about in a daze of football glory, with one fist in the air, mumble-shouting something that sounded like “F3/ClevelandRocks/I have no Pants?!! [not sure] ON THREE!!!” Apparently Holy Grove doesn’t speak “modify.” TClaps and thanks to quick thinking by Triple Shift and Drs Walleye and Tinkles to help our brother to the ground before injury could be added to injury. Much splashed merlot followed, and then a visit by EMS and a trip to the ER. Tclaps again to Walleye, Tinkles, Sea Man, Jadaveon, Catfish, Frac Sac and several others who got water and ice and stayed with Holy Grove. Thoughts and prayers – gents.

    Which brings YHC to this point. It is good we push ourselves and each other, embracing the challenge. But we also must be mindful of one another and pay attention. Sweeping the Six is important. Making sure all the PAX are hacking is important. We are blessed with many medical professionals in our PAX. Maybe an F2 with some CPR training would be a good thing. We can’t make each other stronger if we are not here.

  • Mahatma Modified

    Oh sure, Mahatma will blame it on being unable to hear the Q, or faulty Q instructions, or the Q just not knowing what the heck he was doing. All of which might be true. But on this glorious morning in City Park, Mahatma Modified.

    06:15: YHC joined Rev-Sox and others at the Peristyle for a round of prayer and stretching Thank you, Rev Sox, for getting this started. What a great way to welcome the morning and get ready for the workout.

    06:25: YHC bolts from the Peristyle to try and get back to MOMA and the Muscleship in time for his Q. Arrives at 6:28:30 to see a group of PAX questioning whether their Q would arrive. As expected, Bogey seemed to be in charge of the muttering and grumbling. Welcome back, Bogey!

    06:30: With a disclaimer, PAX are off – short mosey (WATCH OUT FOR THE CARS) to the Great Lake for a quick warmup watching the sunrise. SSH, Windmills, IW, Grass grabbers. Just enough to get the heart pumping. Then an Indian Run over to the Cinderblocks to get started.

    The Thing

    Grab a cinderblock.

    Round 1: Shoulder Press, Curl, Row x20. Then bear crawl about 30-40 yards, dragging your cinderblock. Some PAX took to throwing the cinderblock. YHC decided that was legal form, as long as PAX did not leave bear crawl form. Much fun had by all, so do the same – and bear crawl back to the starting line.

    Bogey relied on a note from his “doctor” (going by the name “Walleye”) as an excuse to modify his bear crawl.

    Round 2: Shoulder Press, Curl, Row x15. Then duck walk the same distance, again dragging your cinderblock. Again, throwing was deemed acceptable as long as one did not egregiously abandon duck walk stance. Then repeat and return to the starting line.

    Pop Tart’s form is impeccable. All duck-walking-wannabes: take time to watch Pop Tart, and marvel at how his butt can be that close to the grass whilst he walks. Watch and learn and imitate. YHC’s form is, uh, less-good than that.

    Round 3: Shoulder Press, Curl, Row x10. This time crab walk the same distance, again dragging your cinderblock. As YHC started his trek across the field – he saw the sight he never expected to see. Mahatma not following instructions. Instead of dragging, he CARRIED his cinderblock in his lap while crab-walking. Now – that may be just as hard, if not harder. But none-the-less – IT WAS A MODIFICATION.

    Return the cinderblocks. We’ve got more stuff to do.

    More Things

    Quick stop by Tool’s Wall for 2 rounds of Calf-Raise/Monkey Humber combo.

    Quick stop by the Foundry for everyone to get 10 full Pull Ups in. PAX plank while groups went to get their 10 done – using spotter’s as necessary. And for YHC, spotting was definitely necessary (thank you, Mahatma!)

    Indian Run back to the field for a game YHC learned in Houston.

    Ka-Burpee

    Divide into two teams each taking half of a very-imprecisely laid out field (roughly 15 yards across, each half about 30 yards deep). The game:

    PAX from one team crosses the line. Has 30 seconds to tag one member of the other team, then race back across the line to his original side of the field. Upon tagging an opponent, all members of opposing team do 1 burpee, then try to catch the tagger before he crosses back over the line. If the tagger is caught, his team does 5 burpees. If not, the taggee’s team does 5 more burpees.

    Trust me, it makes a bit more sense when you actually play it.

    Cycle through until everyone gets a turn as tagger. Strategies evolved, including Walleye using a Full Takedown maneuver to ensure Tanner would not make it back over the line. Nicely played!

    COT

    Hydrate hydrate hydrate. Then circle up for count-off, announcements (including a definition of CSAUP – Complete Stupid and Utterly Pointless event. Lets get some on the calendar!) Then clone in for a very very sweaty ball of man, and finish with a prayer – as always for YHC, ending with St. Ignatius’ Prayer for Generosity.

    Thank you all for allowing me the opportunity to lead.

  • Thunderstruck

    5:25 and there was some light rumbling in the distance and a few drops of rain, but not enough to audible or change the plan of attack… at 5:30 a half-assed disclaimer was given and 13 of us were off, picking up a few stragglers and a loose pit bull mix along the way.


    Easy mosey around the parking lot to the bandstand for some warm-up in cadence:

    • SSH x20
    • Peter Parker x20
    • Merkins x 15
    • Low slow squat x 20

    To picnic tables under cover and pair up: 

    While partner A runs Oak Alley to track and back around parking lot, Partner B does exercises

    • Lap 1: steps ups
    • Lap 2: dips
    • Lap 3: incline merkins
    • Lap 4: squats
    • Lap 5: Freddie Mercurys

    Gather the six then head through the darkness to the track. Indian run to bridge, and squats while we wait for the 6.

    Over and into Audubon Park Golf Course for some Mary (staying low to the ground to avoid being struck by the lightning that seemed to be quickly approaching)

    50 LBCs, 40 Flutters, 40 Rosalita 

    Across the golf course, meandering aimlessly in the wind, rain and lightning to far side track, then a quick check of the clock showed that I’d blown the whole thing and leadership was disintegrating so we hustled back to the virtual flag by 6:15. (So much more planned but will need to wait for next time.)

    In total, 3.5 miles.

    COT in the rain and thunder.

    Announcements are in Yankees email from Sunday night, and there was not much time for chit chat due to the weather⚡️⚡️. Not sure what happened to the pit bull, but he wasn’t at COT so didn’t get a cool nickname like Pluto, Ocho-Cinqo or Sick-balls.

    Until next time, 

    Mariah

    Xo

    PS – Would be great to see more of F3 NOLA get on Strava…

    https://www.strava.com/activities/2592739771/embed/24565a44ddd42216cce35fe54be90da8c4165a94

  • Jane Fonda would be rolling in her…..

    In light of a new, one-day special AO (thanks Family Picnic!) at the Fly on a bright, muggy Saturday morning, YHC decided to bring some newish warm-up exercises to the table.  What would the PAX think?  We shall soon see…

    Mosey to soccer field for Warm-Up:

    Line up in straight line

    • March with following exercises
      • Alternating Open Gates till Q yells halt
      • Alternating Close Gates till Q yells halt
      • Kim Jong Uns till Q yells halt
      • Butt-Kicks till Q yells halt
      • High Knees till Q yells halt

    Just to keep it interesting, YHC challenged the PAX to all start at the same time and to all stop immediately when YHC yelled halt!  Penalty for non-compliance, 5 burpees!  Nice work PAX for making it through almost all exercises, thanks Rudy, with only one penalty of 5 burpees.  Definitely got the PAX focused for the really fun warm-ups.  Circle up for:

    • Hillibillie’s IC X20
    • Self Love IC X20

    Now to what I’m gonna call Double-Barrel Jane Fonda warmups!

    • Side Leg Raises (the original Jane Fonda’s) Right Leg IC X 20
    • Side Leg Raises Left Leg IC X20

    T-claps to Jingle Vader for literally getting his foot past his head on this one.  Does he even have an IT Band?  Watch those eyes PAX.  Some things can’t be unseen.

    Now for the coup de grace, what I’m officially calling Jane Fonda’s 2.0.  Basically, this is a standing side reach with foot going out while arm goes to other side.  You needed to be there for this one:

    • Jane Fonda’s 2.0 IC X20

    Much mumblechatter on this exercise including comments about leg warmers and leotards among other things.  Needless to say, will be including this for future beatdowns if for nothing else than the witty banter that ensues…

    On to the first Thang:

    Conveyor Belt

    PAX line up on one side of coned, soccer field and count off into 4 teams of 4-5 PAX.  Line up in columns by team at one end of soccer field.  At YHC’s command start bear crawling in column to first cone and perform appointed exercise.  Bear crawl forward to next station, guy at front runs to back of column (thus conveyor belt). Continue to final cone at other end of soccer field.

    • Cone 1 – 20 Monkey Humpers
    • Cone 2 – 20 Alternating Shoulder Taps (2 is 1)
    • Cone 3 – 20 Lunges (2 is 1)
    • Cone 4 – 20 Wide Merkins

    Once all teams got to other end of soccer field, YHC decided to add a return trip back to the other side/beginning.  But to keep it interesting, winning team (first to get to other side), gets to pick exercise to perform at the end for their team.  The other “losing” teams have to perform the other exercise.

    Winner’s choice is 75 LBC’s or 25 Burpees.  I’ll let the reader figure out which exercise the winners chose.

    Mosey to shelter on river for Thang #2:

    Route 66

    At first lamp by shelter on river let’s do Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run two lamps.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each second lamp up to 11 merkins and 11 plank jacks by end.  As some of the PAX finished sooner, sweep the six going reverse down the ladder.  Plenty of merkins and plank jacks for the PAX on this one.

    Next mosey to Playground by baseball fields for:

    • Stepover Left Leg IC X10
    • Stepover Right Leg IC X 10

    Many comments on the stepover as it was deceivingly difficult.  Again assorted mumblechatter on this one including something about business development for Walleye?  Hmmmm…..

    • Incline Merkins IC X15
    • Dips IC X15
    • Decline Merkins IC X15

    Triceps/Chest were really burned after this.

    Mosey back to hill for:

    Round of Vogue aka “Strike a pose” static positions:

    • Mission Impossible  
    • Static Squat
    • Iron Cross

    Hold all for 1 minute each.  ISI challenge D3 done!

    Finish with Mary

    • Flutter Kicks IC X20
    • Penguins IC X20

    Count-off, name-o-rama (1 FNG who was named Lost and Found due to losing his key and finding it during the beatdown), announcements, intentions and prayer.

    T’claps to Reluctant Yankee for coordinating coffee and Douille for picking up.  T’claps to PAX who stayed and helped load, unload and setup for the Family Picnic.  It ended up a tremendous event with great turnout.  Many thanks to all who helped and gave of their time, talent, treasure.  This is what F3 is about, Faith, Fellowship and FAMILY!

    As always, thanks for letting me lead!

  • It’s All Fun and Games

    Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.

    Warm-Up:

    Mosey around NOMA and then circle up for exercises done IC:

    • SSH x 20
    • Windmills x 10
    • Self Love x 15
    • Imperial Squats Walkers x 15
    • Arm circles fwd/rev x 10 each

    Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.

    Green Light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Cross-over lunges
    • High knees
    • Right single leg wife pleasers
    • Left single leg wife pleasers
    • Crunchy planks L elbow/R knee
    • Crunchy planks R elbow/L knee
    • Freddie Mercury’s

    Red Light exercises:

    • Al Gore
    • Plank
    • Left side plank
    • Right side plank
    • Low plank
    • Static lunge left leg in front
    • Static lunge right leg in front
    • Reverse plank
    • Static heel raise
    • Static leg hold

    After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.

    • Diamonds – pull ups
    • Spades – jump squats
    • Hearts – merkins
    • Clubs – sidelying leg raises

    After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.