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{"id":424576,"date":"2021-08-16T12:19:51","date_gmt":"2021-08-16T17:19:51","guid":{"rendered":"https:\/\/www.f3nola.com\/2021\/08\/16\/my-friend-andy-from-rudy\/"},"modified":"2021-08-16T12:19:51","modified_gmt":"2021-08-16T17:19:51","slug":"my-friend-andy-from-rudy","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2021\/08\/16\/my-friend-andy-from-rudy\/","title":{"rendered":"My Friend aNDy – from Rudy"},"content":{"rendered":"

YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right<\/p>\n

16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).<\/p>\n

Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…<\/p>\n

The Thang:<\/p>\n

First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.<\/p>\n

First, lets start the playlist:<\/p>\n

<\/iframe><\/p>\n<p>Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).<\/p>\n<p>Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest\/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core\/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.<\/p>\n<p>Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.<\/p>\n<p>Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day. <\/p>\n<p>Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.<\/p>\n<p>Tabata done, circle up for an Al Gore\/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground. <\/p>\n<p>NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.<\/p>\n<p>Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).<\/p>\n<p>Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.<\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-424576 jlk' href='javascript:void(0)' data-task='like' data-post_id='424576' data-nonce='19762336b0' rel='nofollow'><img class='wti-pixel' src='https:\/\/www.f3nola.com\/wp-content\/plugins\/wti-like-post\/images\/pixel.gif' title='Like' \/><span class='lc-424576 lc'>+4<\/span><\/a><\/div><\/div> <div class='status-424576 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right 16 PAX circled up in the gloom. 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