Two Pax met to some Ruck Cajun Ruck mileage
We gathered with the other 5 who were attending boot camp with Willie and then we Ventured to the parking garages. We wrapped up the parking garage, down the stairwell, then rocked backwards up the parking garage, and back to the flag. 2.52 miles
Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo
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Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.
Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!
Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.
SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25
Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.
Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10
From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.
Box Jumps x 20 OYO
IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20
Long Mosey over the Football Field of Christian Brothers.
5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.
Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.
Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.
From there we circled up in the Middle of the track for some time with MARY.
6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20
Superman to Bow
Finished with Hip Dips each side x 10 IC
Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.
Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.
See you in the Gloom Soon –
QIC — Reluctant Yankee
PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY
Warmup with Renaissance choir music
Read 1 Corinthians 9:24-27
My invitation on Mumblechatter: “Contemplation + Encouragement at Renaissance tomorrow for Pax seeking a specific change in their existence. Bring a piece of personal “baggage” that needs to be burned through a purposeful, strenuous beatdown. We’ll leave it all on the steps of NOMA and become better together 💪🏽“
With suitcase (baggage) open, I appealed to Pax to share something in life that needs to change. Something you need to let go
– Anger / unforgiveness
– Habit
– Negative feeling
– addiction
– Something you’ve been postponing – that you need to do
– Lie you’ve believed
– Doesn’t have to be dramatic: (food, drink, TV)
– Can be unspoken
– What happens at NOMA stays at NOMA (confidential)
– Let’s follow up with each other for accountability
Pax picks “penance” from Menu of Discomfort
Everyone does exercise together
End: scribe writes it down and throw in fire and burn it
Sunday mornings and COT
Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.
Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.
At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.
Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.
At the top, partner up.
1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.
2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).
Might (or might not) have been a 3rd round. Alas, I don’t recall.
Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.
Then – head to the Touchdown Jesus lawn.
A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).
COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.
Thanks for letting me lead through a typically disfunctional Rudy workout!
With Shooter pulling double Q duty this week, YHC felt compelled to take the Scramble. Which was good, because it’s about the only thing that got me out there that morning. Luckily, regulars Shooter and Waterpik don’t need such motivation. And Pelican has officially come out of his summer hibernation with this second consecutive Scramble post. He must be getting Ivan-ready.
Warmorama: Torso twists, windmills, IWs, SSHs, slow squats, leg swings, lunges out to Waterpik’s father-in-law’s truck.
Then we paired up – Shooter and Pik, Pelican and I – and took the usual mosey (minus the destroyed pier) with the usual chatter to give us just a touch over 3 miles at an easy breezy pace.
But not easy breezy enough, I guess, as there was still ample time for two rounds of: x20 merkins, x20 freak nasties, x20 leg swings, and x10 pull ups. After two full rotations and a quick Mary, we called it.
COT, Nameorama, and announcements – sign up for RCR and prepare for the Ivan!! It all happens next week.
Pik prayed us out, calling attention to the way F3 helps us grow stronger – physically, mentally, and spiritually – and how gift is given to us so that we may turn and offer it to others in need. Thank you for the reminder, and thank you men for the opportunity to lead.
After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ?
The Star is now The Goldmine, and the new location at Lasalle Park elevates Friday options to another level.
With the new launch, YHC took the Q to set the new AO on a path to success. With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area.
Warmup consisted of the usual stuff, skipping the unnecessary stuff.
The thang:
Route 66 at the light poles with burpees
Dirty Mac Deuce along the way around the park.
YHC asked RevSox at one point how many burpees we were to do today. He answered 66. That was wrong so we incurred a penalty of 10 burpees with 14 more along the way to our next stop.
Complete 2 burpees, skip 30 yards, run back. Rinse and Repeat x 5.
Mosey back to flag for plank and J-Lo’s.
COT
NMM
– Found some new options for beat downs.
– RevSox pulled up at 5:29 and said he was supposed to be at the Uptowner to Q. We then heard him mutter something under his breath, something that I can’t put in black and white. I think I’ll bring soap next Friday.
– 100 burpees down. We could have done more.
– YHC is aware of what everyone is thinking: what about Q vs Q? YHC will speak with Mambi and the details will be provided to give you that monthly Fix.
SYITG
After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ?
Warmup:
Hillbillies
SSH
GG
Parker peters
Mountain climbers
Arm circles F&B
Seal claps
MNC’s
Moseyed to the large parking lot for a couple routines on about 100 yards of Asphalt. **I treated the Pax to a River themed playlist. Took “Proud Mary” for Gabby to pick up on this.
Routine 1: Quarter Pounder
Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 plank jacks, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps.
Routine 2: Red Barchetta (Gabby seemed disappointed that YHC didn’t have the supporting song.)
100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 shoulder taps (2 is 1), run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.
Moseyed to the amphitheater where Vagabond admired the rock formation on the batture and brought to YHC’s attention
Left legged step ups
DIPS
Right legged step ups
Incline merkins
Pick out a rock for squats, more step ups (weighted this time) and derkins
Mosey to flag for Quick Mary
Tin snips
And T-square led Lazy boys
COT – continued prayers for T-Square’s rockstar M
Hope you all enjoyed it as much as I did. Thanks and til next time. Peace
Some ran, some walked, it was the Wally Run. I have nothing else to add.
