The Wally Run began at 5:15 with Hawg, Two Yutes, and YHC. Two dummies and the Captain of Who Dat? Hot and Spicy (or something like that). The dummies and hog ran 1.25 miles by 5:30 when the remainder of the Pax arrived.
The rest of the Pax started the run at 5:30 with numbers leaning heavily in favor of the Dummy Runners. Good showing team. It’s the Wally, so everyone ran until 6:15 followed by the count-off, name-O-rama, announcements, intentions, and prayer.
5 Pax joined the OG 3 for good morning and then again for COT.
5 of us then went south towards the CCC and went 20 out and 20 back. 2.48 mile Ruck completed for RunCajunRun
5 PAX posted on the much milder Gloom before the rain and cooler weather expected tonight for the Crazy Ivan!! YHC had nothing but a modest run on the agenda..
Short warmup 10IC Windmills, Cherry Pickers, leg swings, 20IC SSH, Imperial walkers and Butt kicks..
Thang 3.84 miles for some but 4 miles for others..
Appreciate you fellas posting this Gloom..
Until the next Gloom 👍🏼👊🏼✌🏼!!!
Last Afternoon Delight of 2021, let’s end it with 21’s for 21!
PAX:
– Subprime
– FNG Goldmine
– King Kong
– Blowout
– Almonaster
Mosey to the Statue.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Balance on 1 foot for 10 seconds – Each Foot
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Groundhog’s Day!
Dips – 10 IC
Burpees – 10 OYO
Mosey around the Parking Lot to the Stop Sign.
Merkins – 20 OYO
Mosey around the parking lot back to the Statue.
Squats – 30 OYO
Mosey around the Parking Lot to the Stop Sign.
Lunges – 20 (2 is1) OYO
Mosey around the Parking Lot to the Statue.
LBC’s – 25 IC
Mosey around the Parking Lot to the Stop Sign.
Flutter Kicks – 25 (2 is 1) – OYO
Mosey around the Parking Lot to the Statue.
Inclined Merkins – 10 IC
Left Foot Powerups – 10 IC
Right Foot Powerhps – 10 IC
Run around stop sign
Mary:
LBT’s – 20 IC
Hello Dolly’s – 20 IC
Douille’s (Russian Twists) – 20 IC
Burpees – 5 OYO
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to Lead
5 pax came out for a wet Ho. Warm up: side straddle hops, Abe vigodas, grass grabbers, hillbillies, arm circles. Then we lined up and sprinted the parking lot, then backpedaled back to the start. Stopping at every tree to do an exercise: 5 burpees, 10 merkins, 15 squats, 20 plank jacks, 25 lunges. Repeated that. Then headed to the pier for a Dora. 200 overhead presses with a rock, 250 curls with Rock, 300 chest press with rock, 350 LBC’s no rock. Back to flag for COT
Panxsutawney Phil saw his shadow this morning which implies some sunlight which, in turn, confirms that he was nowhere near The Gipper. Conditions for our beatdown were Gloomy to say the least.
Plenty of shelter at The Gipper. After a warmup featuring lots of dynamic stretching, skipping, bear crawling, lunging, squatting, crab walking and running, the PAX made our way to the crescent for a EMOM extravaganza. Burpees, merkins, mountain climbers, Sister Mary Katherines, Apollo Onos, Bobby Hurleys, and a few different plank variations filled the rest of our time…roughly 30 minutes of increasing intensity. But the PAX weathered the EMOM storm just fine and made a solid downpainment on the day.
Thanks for letting me lead guys. Hope to see you all out there for the Krazy Ivan Thursday night.
It was a very pleasant 62 degrees this AM upon our arrival to Bringing the wood except we had NO WOOD with @Fast Tax choosing to blow off YHC’s Q.
Thank you to the seven Pax who did show up and special thanks to Rudy for bringing a trunkload of bricks in his transport vehicle.
The disclaimer was followed with instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun
Warm up, with bricks in hand…
arm circles, in cadence, forward x5
arm circles, in cadence, backwards x5
seal claps, in cadence, x5
overhead claps, in cadence, x5
Moroccan night club, in cadence, x10
Bob n weave (upper cuts) x 10
we then took a mosey to the track where we moseyed WITH Bricks in tow, from this goal line, through the end zone to the other goal line…. then ran backwards to the 50, mosey forward to the goal line, through the end zone and to the other goal line then sprint to the 50 and mosey to the starting point (1/4 mile loop)
Each time we finish the quarter mile loop, shoulder taps waiting on the six
Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 8. 1 min Toe Taps, 1/4 mile loop (as above) shoulder taps waiting on the six
That is 2.25 miles for Run Cajun Run participants
Circle of Trust where we named our FNG Charmin and lifeted up all those dealing with illness and especially those battling cancer.
As we started our mosey to the car, Fast Tax showed up and brought the wood and apologized for Benadryl and snoozing through alarms.
Thanks for the honor to lead
YHC, the Hammer, and Akbar moseyed over to Noah’s Ark for some Tabata for a beginning of the week beatdown. Cool temps 45 degrees and the pax got right down to business. After a short warmarama, the pax was off, stopping at the intersections along Noah’s Ark for Tabata. at each block we did Inperial Squat Walkers, an intensification Zoolander style. 5 sets of 30s Tabata and off to the next intersection.
With time almost up, we headed back to the marsh.
Cot, announcements, and YHC prayed us out.
YHC signed up on the Q sheet weeks prior to the actual Q. The night before, YHC looked at the weather forecast and noticed it just might be the coldest day of the year as well as wet. On top of that YHC was notified that we will have 2 PAX joining down range. Ethanol and Sgt. Crack from F3 East Alabama. Knowing the boys from Alabama was joining YHC knew he had to pull out a beat down they would remember. So before hitting the rack for the night, YHC create list of exercise for the beat down.
At 5:30 am YHC did the disclaimer and instructed PAX to grab a rock at the rock pile then head to the parking lot.
Once at the parking lot, circled up for warmups 10 minutes of your typical warmup exercises. Ended with a long over extended arm exercise. Just had to do it.
YHC gave the description for THANG, with a few PAX confused on the concept, so a further explanation was needed. PAX had a better understanding, so we go it on.
YHC pulled this right from the F3 Nation’s Exicon
Hindenburg BLIMPS.
Modified version of BLIMPS. Done on a field (we did it in the Parking lot). Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Modifications: Round 5 – 50 Plank (we did plank Jacks at corner #1 and corner #2, and 50 Squats at corner #3 and corner #4.
YHC looked at the timer and it took the entire 35 minutes to complete the Hindenburg BLIMPS. If you are looking for something to do for your next Q, try this. The rest of the PAX will love you for it.
With time expiring we gather our rocks and drop them off at the rock pile and return to the flag for COT.
Announcements and Pray.
YHC arrived to Grandmas with a familiar vehicle from the North.. Jose 10k is back and all it took was the kickoff of RCR 2022 to bring Mr. competitor out to the AO.. With mild temps and the possibility of a radio in hand Bushwacker, Qs beatdown would keep us at the Trailhead..
Warmup
12IC Windmills, Toe Touches, Imperial walkers, Hillbillies and Arm circles..
Thang
Simple
“Billy Madison”
Exercises consisted of Merkins, Squats, Air Presses, Flutter kicks, Leg raises, SSH, Lunges, Mountain climbers and Burpee’s.. Only able to get through 9th grade as our laps consisted of roughly a quarter mile around the trailhead giving those tracking mileage for RCR a total of 2.25… Of course overachieving Jose 10k and Steve corresponded for a little Prethang action, so each of them probably hit 5 miles and the anticipation of JV rucking it out 3x a day with the dog walk he will also get started on a good note over 5 for the first day… Glad to have you join in on RCR2022 JV!!
With the PAX having to dropout after 9th we will eventually need to go “Back to School!”
Hogsbreath prayed us out and shared the future shovel planting next Monday at Heritage park in Slidell!!
Recruit anyone you know in the Slidell area and join in Monday 0530 2/7/2022 to welcome in this fresh start with HIMs and Pass Interference…
Appreciate the follow gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!
