After a brief warm up, mosey down to Lakefront for 10 sprints along Lakeshore Dr. of about 75 yards. Then, legs fully weakened, crank out 2 longer sprints of about 1-2 blocks.
Mosey back to Marsh for some pull ups, Bulgarian Split Squats (Steve’s favorite), Merkins, finishing up with some core work, especially for Captain Core himself, Sir Wacker.
COT. Thanks to Akbar for praying us out.
With the emotional pain 😢of the Saints last-play, crushing defeat at the hands of the all-to-familiar Minnesota Vikings, coupled with the immediate aftermath of Frankie C’s Hundo 👏🏻👊🏻YHC figured spirits would be subdued and the PAX of F3 Northshore might just Opt for an extra hour of sleep 😴 in the gloom. But, as Lee corso✏️ likes to say, “Not so fast, my friend.” YHC was delighted 🤩to greeted by Akbar and The Hammer upon arriving at the AO.
YHC led the men through a brief warmup consisting of SSHs, arm circles, HK, and BKs.
With the intent to provide the PAX (YHC wanted to gripe about the Saints game) a chance to vent about the saints game and to also recap the Hundo, a running beatdown (👎🏼Sean-#7 💪🏻was bruising 🏋️♀️Sunday) Full of FUMBLE 🏈chatter was on today’s gloomy 🌒menu.
Start by moseying toward the lakefront 🌊, stopping 🚦at each intersection to do 10 reps of the following 6 exercises: merkins, smurf jacks, stars, squats, rower sit-ups, and plank jacks. The PAX took a circuitous route through Old Mandeville eventually Heading back to the marsh just in time for the closing 🔔.
Count off, cot and thanks to the hammer for praying us out.
The theme of the day was a Tabata Workout at the Marsh.
Warmup of Good Mornings, Windmills, Arm Circles (forward and reverse), then mosey over to playground for a quick set of 5 pull ups. Last warmup was Mosey around the block before…
The THANG started…
Sets of 1 minute Tabata AMRAP workouts: Merkins, Squats, One leg hop-overs, Peter Parkers. After 4 exercises, the PAX ran around the block for a quick reset. Second set was Freddy Mercuries, Pull Ups, One leg hop overs (other leg), and Plank Jacks. Last set: Smurf Jacks, Chill cut plank hold, Flutter Kicks, Lunge Walk.
With a couple of minutes to spare, the PAX hammered out another set of merkins, and ISI 24 Jump Squats.
Thanks for getting up early today, men! Thanks for following my lead and inspiring me to become a better leader.
SYITG
For various reasons, YHC has been away from the gloomy streets of Old Mandeville, unable to post at the Scramble and the Marsh (YHC’s 2 favorite AOs) on a regular basis for the last 3 months. But today was different! YHC was excited to be back out ratting the streets with some of his runnin podnuhs. Here’s to hoping for more posts in the future.
Here’s a LOOSE description of what went down and who was there to attest.
Warmup: SSHs, BKs, HKs, Imperial Walker Squats, GMs.
Thang: Mosey over to workout Equipment for 3 sets of Pull ups x 5, alternating w/ 10 squats.
Mosey to Lakefront, stopping at each intersection for some exercises: Putins, Leg Raises, Crunchy Frogs, Merkins, Mountain Climbers, Peter Parkers, Al Gores, Chill Cut Planks. Then off to Rips for some up and over work before heading back to the Marsh to close out.
Thanks to the always loquacious Bushwacker for praying us out!
Good to be back out there in the gloom with you men. F3–Always pushing ahead, always pushing forward!
When planning today’s beatdown, YHC decided it might be a good idea to get in touch with our roots. With that in mind, YHC revisited the roots of the Milestone March. Of course Bushwacker, ever the commentator, accurately pointed out that YHC was not around when the roots were planted by Senor Butt Splice et al. at the Milestone Marsh. Who cares? Not me. And off we went into the Gloom.
Warmup
SSH, Arm Circles, Squats, Imperial Walkers
Thang: 1 minute merkins, 1 minute Big boy sit ups, then timed 1 mile run to the seawall and back.
Mary:
Flutter kicks, Hello Dollies, 1 minute Plank, Crunchy Frogs.
I think I may have forgotten some exercises that we did because that BB is awfully short.
This past weekend, YHC bumped into a friend, T shirt drenched with sweat, who said he had just come from a Cross fit workout. As my friend recounted the workout to me, I realized I could recycle at least part of this cool beatdown at Granny’s on Tuesday. Or, at least that was the idea. The cross fit workout consisted of a 1 mile run, and 10 sets of the following 3 exercises. 10 thrusters with a 75lb weight., 7 burpees, then 7 pull ups. WOW! That sounds brutal.
With ISI always in the back stiff, err… the…the back of the mind, YHC added an F3 twist and lots of ISI to the beatdown and here’s what it looked like. The PAX Circled up at shovel flag, firmly planted by Shooter in the gloomy soil at the Mandeville Trailhead. After a brief warmup, it was time for some circuit training. 15 sets of the following:
5 Thrusters with Coupon (cinder block), then
run up stairs, then back down and over to bike path for…
a 15 yard bear crawl, then…
pop up and mosey over to wooden stage area for 3 box jumps, then mosey back to shovel flag for:
1 minute plank.
rinse and repeat, starting w/ thrusters again.
Just barely got done with all 15 sets to complete ISI for the day. For those of you stiff bastards following along with ISI, we have one more day…
Thanks guys for following my lead and thanks to Shooter for praying us out!
With the Gnarly Nutria in the rearview mirror, YHC and Shooter posted to the Milestone Marsh in the gloom of the early morning looking to get some work in, but with much less to prepare for. YHC noted how more difficult it is to get motivated with no major events on F3’s horizon. But, nonetheless, time marches on and the beatdowns continue.
After a brief WARMORAMA of SSHs, Arm Circles, and Butt Kicks, YHC and Shooter jumped right in for some action:
THANG
Determined to complete all 11 minutes of ISI, YHC started off with a minute plank, followed by two- 5 minute sets of alternating exercises. The first set of exercises was 10 merkins at center court, then 10 hanging leg tucks over at the play equipment. 1 minute plank. The second set was 10 squats at center court and 10 jump pull-ups at the play equipment. 2 minute plank.
The Marsh has seen it’s fair share of F3 activity lately (AO of the month…Is there such a thing?), so YHC decided it was time for a change of scenery. Let’s mosey to the Lakefront. Stop at each intersection for a minute plank to close out all 11 minutes for the day. Did I mention that ISI is getting tough?
YHC had some box jumps on the seawall in mind, but the Lake was whipping water around pretty good, so with the seawall all wet (YHC was not in the mood for swimming) and 5 minutes to spare, it was time to head back to the Marsh.
Countorama, COT and YHC prayed us out.
Thanks, Shooter, for being so dependable on the post. If not for your commitment, YHC would have been a sad clown today.
Emerging from the darkness were Cowbell and Shooter and it was time to get underway. College baseball chatter filled the humid air in the gloom at the Milestone March as the PAX converged- ready to get the week started with a beatdown.
Cowbell reported he bolted off to Oxford, MS this weekend to catch his Ole Miss Rebels in action, and YHC and Shooter had been following the LSU Tigers in their quest for a return trip to the Super regionals, and hopefully, Omaha, for the College World Series.
After a brief warmup consisting of Arm Circles (forward and reverse, softball, beachball), YHC led the PAX over to the playground equipment for a quick set of 10 pull-ups.
Next, mosey to Lakefront, to the corner of Lakeshore Dr. and Marigny St for a set of 5 timed runs around the track at Maringy St on 2 minutes time. Each lap took about 1:20, so we had about 40 secs rest in between each lap.
Next, we hit the stairs at Rips for some up and overs. One man goes up and over, while the F3 bros on the ground do some work… (merkins, jump overs, squats, Hello Dollies, Flutter Kicks, Calf Raises).
Let’s head to the seawall for some Derkins, Freak Nasties, Box Jumps.
With about 5 minutes to spare, YHC led the PAX back to the Marsh for count off, COT. YHC prayed us out. Thanks guys for empyting the tanks with me this morning and pushing me to become better in the process. I am always appreciative of the opportunity to lead this inspirational group of men.
The Marsh has been relatively quiet lately, and yesterday was no exception. There were no transients, very little trash. Betting on a light turnout, YHC took a page from Chewy’s book by bringing the jump rope to the beatdown.
After a brief warm up of SSHs, Arm Circles, HKs and BKs, we headed over to the monkey bars for 2 sets of pull ups x 20. Partner 1 does 20 pull ups and P2 spots P1, as necessary. Rinse and Repeat.
Mosey back to the court to jump rope. P1 does an exercise (Merkins, 100s) while P2 does 100 reps with the jump rope.
Finish up with 4 corners: each block stop for a quick exercise. 10 Burpees, 30 Merkins, Crunchy Frogs, Sprints, Putins, Bulgarian Split Squats.
YHC prayed us out.
Thanks, Steve, for joining me in the Gloom.
SYITG.
Pik
With the rain clouds threatening, and the forecast looking just as ominous, YHC did not know how many PAX would brave the elements for today’s beatdown. Of course, YHC should have known better as 17 men posted on the Mandeville Lakefront despite the rainy, wet conditions. Actually, the rain combined with a nice breeze to cool things off, providing a break from the recent humidity. But of course, mornings like this one are reminders of what it means and feels like to be “alive”, as Maverick alluded to in our closing prayer.
WARMARAMA
SSHs, Good Mornings, Torso Twists, High Knees, Butt Kicks, all to about 15 IC
THANG
Hat’s off to ZooRich for his imaginative, golf-themed beatdown last Saturday on the Lakefront. From what I hear, it was legendary! With no ideas of Grandeur Dancing around in YHCs very small brain, YHC decided it was time for a downpainment (more on that later) of sorts. After a quick mosey to the east towards RIPS, it was time to circle up for some Al Gore’s (3 sets, about 30 sec hold). Sprinkle in a set of Peter Parker’s and Parker Peter’s and it was time to mosey eastward again. Before turning up Lamarque St. to head to the Milestone Marsh, the PAX hit the seawall for some: Freak Nasties, Derkins, and Step-Ups.
Sweat pouring, the PAX headed up Lamarque St. circling up at each intersection for some exercises: Flutter Kicks, Hello Dollies, Mission Impossible, Crunchy Frogs. The neighbors must have wondered, “who are these idiots, laying in the street while its raining?”
MILESTONE MARSH
Circle up at midcourt for a quick Merkin Wave, then down to Chill Cut with nearly each man giving a 10 count before recovering. Before heading back to the Lakefront, YHC must have been having a flashback to a recent Bushwacker-led beatdown at the Marsh: 10 Burpees.
Indian Run back to the Lakefront with the last man dropping for 2 merkins before sprinting to the front of the line.
Back at the Lakefront, YHC realized he had forgotten to recognize the master 10 Burpees. After all, Bushwacker borrowed it from somebody, don’t we all do that? Yes we do; so hat’s off to Coconuts, the master of 10 Burpees at the Milestone Marsh. Here’s hoping to a return to health, my friend!
Circle Up on Lakeshore Dr. one last time for a rapid fire series of Bear Crawls, Bunny Hops, Shuffles, Back Pedals, and Sprints back and forth to the seawall. For good measure, sprinkle in some merkins, box jumps and freak nasties.
With no time to spare, it was time to head back to the flag for Count off, Name o rama and COT. Welcome FNG Hansel, one of Zoolander’s neighbors (how many neighbors does he have?) to F3 Northshore. I hope your experience will be as powerful as mine.
Thanks to Maverick for praying us out.
Thanks men for braving the elements this morning. Thanks for following my lead, despite the lack of creativity for the beatdown. I heard that no one paid the green fee at the Zoorich Classic last Saturday, so good citizens as we are, I felt F3 Northshore had to make a little downpainment with interest.
