Back in Sept 2018, the PAX from Master Melvin attempted the WestBank Circuit Course. During that attempt, we were able to do about 6 rounds of the circuit for a total of 2 miles of running.
Today, we attempted the Course and we did 9 rounds for a total of 3 miles!
We started the morning with:
SSH – 10 Sun gods – 10 each direction Peter Parker – 10 Parker Peter – 10 Mountain Climbers – 10 Merkins – 10 Windmills – 7 DaisyPickers – 7 Sprinklers – 7
Then we moved to the WestBank Circuit Course:
Circuit Course with stations (individual effort) Each lap = # of Reps 1 lap = 1/3 Mile Station 1: Box Jumps Station 2: Tricep Dips Station 3: Burpees Station 4: Super Crunches Station 5: Diamond Merkins
After 9 rounds, we ended with some cool-down stretches and a mosey to the flag and close-out.
That was awesome to see how we’ve grown over the last year. Cool thing is though it was an individual effort, we did it all together!
On 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary.
What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships.
To celebrate the 1 year anniversary, 4 of the core men that were part of Master Melvin in the beginning led 10 minutes each of the total workout.
9 total PAX braved the 0500 calling including one FNG.
Opening
Fracsac opened the 0500 workout with some warm-up exercises.
Then the group moseyed over to the large parking lot where we remained the rest of the workout.
First Workout
Thighs led the first workout with a unique challenge. With a 1 year anniversary in NOLA, we had to celebrate with some Mardi Gras magic. So, with the help of an ‘ancient Zulu King’, Thighs brought Mardi Gras cups each engraved with a unique workout and reps. As the PAX pushed out in a very wide circle, the Mardi Gras cups were laid randomly in the middle. On your mark, get set, Go, the PAX raced to the middle grabbed a cup, returned to their place and performed the reps/exercise indicated. The goal was to collect as many Mardi Gras cups as possible until time or cups ran out. At the end, TripleShift and T-Square had accumulated the most at a whopping 6 Mardi Gras cups.
35 Cups; w/ equal amounts of cups having the following:
10 – Burpees
20 – Merkins
30 – Squats
10 – Jumping Lunges
20 – Bobby Hurleys
Second Workout
Then T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.
As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.
Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.
Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.
Third Workout
FroZone took over at this point. He led us in some suicides that kept our heart rates very high.
First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.
Next set, required 10 jumping-lunges at the end of each suicide.
The final set, required 10 Bobby Hurleys at the end of each suicide.
With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.
Fourth Workout
Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…
100 – Merkins; each partner doing 10 at a time while the other planks
200 – Squats; each partner doing 20 at a time while the other Al Gores
300 – LBCs; each partner doing 30 at a time while the other does 6 inches
When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.
At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.
Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!
It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.
Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin
It was a hot morning for a workout. Even after the initial warm-up, we were sweating, which made what we accomplished below awesome.
Our exercise for today was a modified shuttle-run workout.
Warm-Up
Karaokes
Butt Kickers
Zombie Walking
Backwards Run
High Knees
Karaokes
Then we partnered up. While one person was running through the modified shuttle-run, the other had their choice of kettle bell swings (15lbs), Arm Circles, or High Plank until relieved.
Set #1 – 6 Rounds – 3 each person
Broad Jumps to the Transition Point
10 X Diamond Merkins
Sprint to the next Transition Point
30 X Mountain Climbers
Broad Jumps to the Transition Point
10 X Burpees
Run back through the set to the starting point and transition with your partner
After a 30-second count-down…
Set #2 – 4 rounds – 2 each person
Bear Crawl to the Transition Point
5 X Merkins
Sprint to the next Transition Point
20 X Plank Jacks
Lunge to the Transition Point
5 X Merkin Jacks
Run back through the set to the starting point and transition with your partner.
We mosey-ed back to flag where we did a cool-down, name-a-rama, and did our prayer.
We were smoked at the end. I want to believe it was how hot it was and not hard the workout was.
Next time, we are going to remind our PAXs to stay hydrated the night before, so in the early morning we can push through the summer heat of NOLA.
On this day, the Master Melvin PAX was out to prove that we can do more when we have a partner with us.
At 0500, we welcomed an FNG brought by Hawcycle and then quickly mosied over to our warm-up area. After a few warm-up exercises, we partnered up for the main workout.
As one partner ran a half lap around the park, the other partner started building on the following exercise pyramid. Once the first partner finished their lap, they tagged out and that partner continued building the pyramid.
25 – Burpees
75 – Merkins
125 – E2Ks (left side)
175 – Squats
125 – E2Ks (right side)
75 – Merkins
25 – Burpees
Once each team completed the exercise pyramid, we did some new partner exercises for the AO.
3 laps of 100ft of Partner Carries
10 – Sqerkins
10 – Partner Merkin Curls
After some cool down stretches, we mosied back over to the flag to welcome our new FNG named Sunday. What a great story from Sunday. When you meet him, please ask him his life story.
Overall, we were all surprised how well we did together both in quantity and how fast we did the workout. As we found, we can do more when we work together.
I just got back from vacation. While there, I met a guy who had an app on his phone that ran through a standard deck of cards associated with different exercises. That inspired me that Master Melvin has not ran through the F3 Workout Deck yet.
So on Thursday, FroZone, Short Bus, and I committed to see how many cards we could get through. Our goal, of course, was to go through all 52 cards.
We got a great workout that I am still sore from it. But we only got through about a half the cards.
This means we have a good challenge ahead of us. I think I will bring the cards out once a quarter to see how many cards we can get through and see if we can get all the way through the deck.
It was tough getting up early after our late night Mardi Gras parades. But three brave PAXs ventured into the early morning hours to cycle through the F3 Exercise Wheel.
After a quick warm up of 20 – SSH, 20 – Smurf Jacks, and 20 – Plank Jacks, T-Square, FroZone, and Thighs mosey-ed to the center of the F3 Exercise Wheel, which for our AO is a padded playground.
Then from the center of the F3 Exercise Wheel (playground), we branched off to 5 different pavilions that were located around our AO’s track. Below is a description of this partner exercise.
We partnered up, and as one partner went to a spoke of the wheel, the other stayed in the center to do continuous Ab exercises. Then after that partner finished bear crawling back to the center, the new partner ran to the next pavilion on the route.
After completing one revolution of the wheel, the center exercise changed to the next round. The picture below shows 4 rounds of the wheel.
We completed three rounds this morning.
It was tough. We were winded from the bear crawling. Our muscles were screaming after all the ab and arm exercises.
We are all looking forward to next time, as we find creative ways to build our muscles.
