Author: Einstein

“Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way” …Frank Costanza

Well.. today, the PAX had no festivus pole, no airing of grievances, but we did have feats of strength, and we did find another (F3) way…

warmup
20xIC side straddle hops
20xIC windmills
20xIC imperial walkers
20xIC squats
20xIC arm rotators
20xIC toe touches
20xIC hillbillys
20xIC sealjacks

mosey – jog to the school board building (Taj Mahal) parking lot
run the parking spaces, yellow line to yellow line crossing over right-to-left
10xIC leg swings left to right, right leg
10xIC leg swings left to right, left leg
run the parking lot spaces, yellow line to yellow line crossing over left-to-right
10xIC leg swings front to back, right leg
10xIC leg swings front to back, left leg

 
mosey – to the front of the St. Tammany Courthouse
lunge walk to the first set of benches, 10 merkins
lunge walk to the second set of benches, 10 derkins
lunge walk to the third set of benches, 10 irkins
run up the steps, through the facade, around and down the block to starting point
… and repeat

mosey – to the back of the St. Tammany Parish Courthouse Annex parking garage,
run backwards half up the first floor ramp
turn and sprint up rest of the way
jog across the second floor ramp
run backwards up third floor ramp
turn and sprint up rest of the way

 

feats of strength
on the top deck of the parking garage
The PAX spelled out a giant Merry Christmas, leaving a trail of sweat and puke that could be seen from outer space.
with each of member of the PAX taking a letter, choosing the exercise, tracing the letter(in cursive), with the rest of the PAX following in Indian fashion, until it was his turn for the next letter. We did letters in bear crawl, crab crawl, lunges, skips, hops, box jump, etc. Ended with a burpee exclamation point!

 
mosey – back to the trail head

 

no mary – the clock ran out

 

count-o-rama

 

prayer; safe travels & Merry Christmases all around

 

dismissal

 

 

 

“The wild gander leads his flock through the cool night;
Ya-honk! he says, and sounds it down to me like an invitation;
The pert may suppose it meaningless, but I listen close;
I find its purpose and place up there toward the November sky.” …Walt Whitman; Leaves of Grass

 

And Ya-honk we did!, as a PAX of four, sounded out our elementary numbers in cadence

Warmup:
SSH 20xIC
imperial walkers 20xIC
torso twists 20xIC
windmills 20xIC
seal jacks 20xIC
hillbillies 20xIC
arm rotaters 10 each limb
one leg lunges 10 each limb
squats 20xIC

Mosey – to the Taj Mahal parking lot
stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
leg swings – left to right, right leg, then left leg
stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
leg swings – front to back, right leg, then left leg

Mosey – to the Justice Center
lunge walk to first set of benches, 10 merkins
lunge walk to second set of benches, 10 derkins
lunge walk to third set of benches,10 erkins
sprint up courthouse steps, down the ramp, out to the street and back
repeat

Mosey – to the Justice Center parking garage
sprint backwards half way up first level ramp, turn and sprint to east end,
jog second level to west end
sprint backwards half way up third level ramp, turn and sprint to east end,
nancy kerigans 20xIC
jog around the upper deck
piller push/stretch
down the stairs to the the “ledge”
knoodle for rats – amrap pullups
down the stairs to the grass
burpees 10xIC

Mosey – to the flags in front of the courthouse
plank up, do one push up , bearcrawl quarter turn clockwise, do one push up, four total to complete circle
repeat in counter-clockwise direction

Mosey – back to the Gipper

Mary
plank up on elbows, one leg lift, 10xIC, repeat with other leg
V-ups 10xIC
jane fondas 10xIC, on one side, then the other

count-o-rama
name-o-rama, welcome – Tank-UP !

prayer – for a Blessed Thanksgiving – encouraged the PAX to look up Abe Lincoln’s Thanksgiving Day Proclamation. Check out both the 1863 and 1864 proclamations.
http://www.presidency.ucsb.edu/ws/?pid=69900
http://www.presidency.ucsb.edu/ws/?pid=69998

 

All Souls Day started out with TurboTax being nudged in the shoulder by a live bat, and not the World Series kind, but one of the bug-catching kind!
Could this have been some soul reaching out? Don’t know, but the bat thing has to be a first for the F3 nation

Anyways, four live souls posted today, and we did the Tour-de-Covington, hitting all of the hot-spots

warmup
20xIC side straddle hops
20xIC windmills
20xIC imperial walkers
20xIC squats
10x one left leg behind up on bench, squat forward
10x one right leg behind up on bench, squat forward

 
mosey – to the school board building (Taj Mahal) parking lot
stop/start ladder sprint up 20 feet, back peddle, sprint up 40 feet, back peddle, sprint up 60 feet, back peddle, sprint up 80 feet,back peddle.
10xIC leg swings left to right, right leg
10xIC leg swings left to right, left leg
stop/start ladder lateral cross-overs – right foot over left foot, up 20 feet, left foot over right foot back 20 feet, repeat over 40 feet, repeat over 60 feet, repeat over 80 feet
10xIC leg swings front to back, right leg
10xIC leg swings front to back, left leg
stop/start ladder lateral hops – lateral hops 20 feet, back 20 feet, repeat over 40 feet, repeat over 60 feet, repeat over 80 feet

 

mosey – to St Tammany Parish parking garage

10xIC burpees
bound up two flights of stairs
run across parking garage deck
10xIC speed skater shuffle, (aka Tanya Hardings, credit EiEI)
run down the stairs
10xIC squats
forward lunge walk, half way across the front of the parking garage
backward lunge walk, the remaining half way across the front of the parking garage
10xIC burpees)

 

mosey – to the back of the parking garage,
run backwards up the first floor ramp
jog across the second floor ramp
sprint up the third floor ramp
10 count
run down the stairs one level to TurbTax ledge
jump up, catch the cement ledge with your hands,(aka Noodling for Rats) and do AMAP pull-ups for 10 seconds
10xIC mini box hops

 
mosey – to the flags in front of the St Tammany Court House
3xIC plio push-ups , then bear crawl counter clockwise 1/4 way around circle, repeat 4 times to complete circle

mosey – to the trail head

no mary – the clock ran out, poor clock managment on the Q’s part

count-o-rama

Prayer – GreenMile leading the Prayer, with a good one.

note; Steve has his Virgin Q next Wednesday

dismissal

It took half a week to find an October quote to lead-off with…

Anyways…’twas a nice morning for posting; somewhat cooler, and less humid than normal.

And two posted, to work on their stalwartiness….

warmup
20xIC jumping jacks
20xIC windmills
20xIC imperial walkers
20xIC donkey kicks
20xIC arm swings
10x imaginary kettle ball pick-up, with one leg forward and the other leg back
10x lunges; one leg back on bench, lunge with the other, alternate.

 
mosey
to the school board parking lot
stop-and-start ladder: sprint 20 feet, back peddle to start, sprint 40 feet, back peddle to start, spring 60 feet, back peddle to start, sprint 80 feet, back peddle to start
leg swings left to right,
repeat stop-and-start ladder
leg swings front to back.

 

 

 

mosey
to the justice center parking garage
sprint up incline to level one, jog across level one, sprint up to level two
gather for 10xIC skater hops – legs bent (Nancy Kerigans)
jog down to TurboTax Ledge for 20 seconds of Noodling-For_Rats, Turbo did about 20 pull-ups, Einstein did 3.5
jog down the stairs to the grass, 10xIC burpees
lunge walk forward 40 paces, lunge walk backwards 40 paces
jog back to the garage entrance for some more…
sprint up incline to level one, jog across level one, sprint up to level two
gather for 10xIC speed-skater hops (full Tanya Hardings)
jog down to TurboTax’s Ledge for 20 seconds of Noodling-For-Rats, Turbo did about 20 pull-ups, Einstein hung there like a suit.
jog down the stairs to the grass, 10xIC burpees
lunge walk forward 40 paces, lunge walk backwards 40 paces.

 
mosey
to the flags in front of the justice center
4x plio-pushups with bear crawl 90 degrees clockwise between each pushup
4x plio-pushups with bear crawl 90 degrees counter-clockwise between each pushup.

 

 

mosey
jog back to the trailhead for mary.

 

 

mary
10xIC v-ups
10xIC freddie fercs
10xIC plank up on elbows and heel of one leg, while kicking up the other leg; alternate legs.

 

count-o-rama

 

prayer

 

vagabond dismissal

 

 

One super brave soul showed up for today’s workout at the Covington trailhead.
Under the watchful eye of the Gipper, the workout began…

warmup
1010 burpees*

mosey
run to the courthouse steps
1x look left, look right
1x shoulder shrug

mosey
run to the parking garage
1x look left,look right
1x shoulder shrug

mosey
run to the courthouse flags
1x look left, look right
1x shoulder shrug

mosey
run back to the trailhead
Hmmmmm…where is everyone? I didn’t get the memo? Am I parked in a parallel universe?

mosey
to the St.Tammany Trace, run down to the cell tower and back – a four mile run.

mary
50x pushups
and 50x more pushups.

silent count-o-rama

silent prayer
*(using the binary number system for counting here)

PAX: Blackbird, EiEi, Einstein(Q), TurboTax

“…It’s late September and I really should be back at school….” Rod Stewart

But no – it’s F3 post day.
And post we did, at the Covington trailhead, as a four PAX.  Nacho Libre was absent – again. He must be on the Pro Wrestling Circuit down in Mexico.

warmup
20xIC side straddle hops
20xIC imperial walkers
20xIC windmills
20xIc hillbillys
10 seconds, knees bent, left leg/right leg, front-to-back shuffle
10 seconds, knees bent, side to side shuffle
10x one left leg behind on bench, forward lunge
10x one right leg behind on bench, forward lunge
30 second human chair against wall

mosey – jog to the front of the parking garage
start loop
10xIC burbpees
run up two flights of stairs
run across parking garage deck
10xIC knees bent,skater shuffle, (aka Nancy Kerrigans, an altered version of the full Tanya Hardings, credit EiEI)
run down the stairs
forward lunge walk, half way across the front of the parking garage
backward lunge walk, the remaining half way across the front of the parking garage
end loop
repeat above loop one more time

mosey – jog to the back of the parking garage,
sprint up the first floor ramp
jog across the flat ramp
sprint up the second floor ramp
20 count
run down the stairs one level to TurboTax’s ledge
jump up, catch the cement ledge with your hands, and do pullups for 10 seconds (aka Noodling for Rats)
10xIC curb hops – left leg
10xIC curb hops – right leg
repeat NfR

mosey – run to the flags in front of the court house
from there, indian run back to the trail head

mary
10xIC on backs, hands to toes V-ups
10xIC freddie mercurys
10xIC side plank with jane fonda left leg
10xIC side plank with jane fonda right leg

count-o-rama

Prayer – EiEI leading the Prayer, informed us about his co-worker’s daughter, who is in Childrens Hospital. She needs our continued prayers.

dismissal