Tres for No Mas

PAX: The Burgh, Heisenberg, Schnitzel

Date: 6/3/2022

Q: Schnitzel

YHC pulled to a near empty corner, usually hustling and bustling with PAX waiting to sweat up a storm or at least a line of cars parked along the road.  Today was TheBurgh and Heisenberg, and 2 cars.  This will make a perfect partner-up beatdown.  It was a grand and glorious morning with sun starting to illuminate the sky with some rays of pink, yellow and orange a light warm muggy practically imperceptible breeze that barely stirred the already scarce oxygen.


Warm a rama

Mosey to overflow lot, first lot on right heading towards City Hall, for some assorted warm up:

  • SSH x15
  • BSN x10
  • Windmill x10
  • Mountain Climbers x10
  • Tempo Merkins x10
  • IST x10

The Thang

My fellow brothers have not participated in a No Mas before so it was new, and as usually, takes a bit to get used to.  Introducing:  “No Mas”.

It’s a 12-days of Christmas stacking exercise that sneaks up on you like a wildcat.  The run length is about 50 ft, and partners take turns going down and back, engaging in various means of locomotion, which are:

  1. Normal run
  2. Lateral (side to side)
  3. Backwards
  4. Kuechly (crossover)
  5. Frogger
  6. Bear Crawl
  7. Burpee Broad Jump
  8. Power Skip

P1 runs down and back, then P2 runs down and back.  That’s #1.  P1 does lateral down and back, then P2.  Then P1 runs down and back, P2 then does the same, that’s #2.

Once #8 is complete, then start popping off the top.  We skipped #7 on the way back and just did #6 on down (or up, whichever way you look at it).

Anyways, The Burgh got a fire under us to do double-time at the end to finish up.  Good work, fellas, shirts were soaked at the end.


A little stretching at the end, not much time or energy left for anything else.

Prayers and Announcements


Smallest gathering I’ve seen at Kannon in a long time, but was good to work with the ‘burg’ brothers.  Actually, YHC coined us “The Burgh and the Respects”.  Good being with you guys this morning, and more hot/muggy days to come.

Have a great weekend, see you next week.