Unless, of course, you’re running in Old Mandeville, where there are always other running crews hitting the pavement before 0500.
First off, t-claps to Coconuts for showing up with some reflective running schwag, instantly making the pax both safer and giving us that “seasoned runner” look (so that when the group of women doing a 6-minute pace passed us, they knew they were passing some serious men).
Secondly, t-claps to Waterpik, who has posted to more than a few beatdowns while he rehabs his ankle. He got YHC thinking this morning: would I show up if I couldn’t run? Probably not. Maybe the first week, but then the temptation of an extra hour of sleep (maybe 2 for an outta work hairdresser?) would be too much. Pik leads by example and character like his is one of the biggest reasons why I’ve made F3 such an integral part of my life.
The Thang: Once our new reflective bands had been properly secured, YHC warned the pax that we’d be skipping our usual warm-up in lieu of a little more distance: 4 miles rather than our usual 3.2.
Today’s route:
Back in time for a few flutters (30x IC) and a few merkins (20), before COT with Chewy praying us out. Thanks for going the extra distance today guys, appreciate it!
We had a great morning at Okwata to get some miles for the AO in RRR VII, but we couldn’t forget our tradition of full-body workouts. So, disclaimer and then mosey to the Center of the Universe (COTU) for the warm up: 25 x SSH and Imperial Walkers, 15 x Abe Vigoda, 10 F/R Sun Gods, 15 x Peter Parker, 15 x Parker Peter, 15 x Concrete Grabbers and then off to Da Thang.
From a secret starting point on the levee, YHC explained the Mile-O-Merkins. The course was a half-mile out and half-mile back with 12 stations. At each station, the PAX did a set of merkins with descending reps starting at 12. This went so well that the PAX then did a Mile-O-Mary with LBCs at each station. By the end of the workout, with moseying plus the Mile-O-Merkins and Mile-O-Mary, the PAX covered 3 miles.
After the disclaimer and a quick announcement about my tweaked knee, we took a short mosey disrupting the breakfast of about 500 whistling ducks and settled in for warm up in front the bandstand. The PAX did the following exercises:
SSH -25
Self Love – 10
Arm Circles Forward – 10
Arm Circles Backwards (Seeman style cadence) – 10
Imperial Walkers – 20
The PAX then moseyed to the track where we performed alternating Running Man sprints until we hit the pull up bars. At the pull up bars the PAX split into 5 groups and rotated through the following stations. The pull up station had the count.
Pull Ups – 12
Burpees
Plank Jacks
Hillbillies
Mercans
The PAX again gathered at the track where we again did alternating running man sprints to the fountain at the front of the park. Once there, we grabbed some bench and did the following exercises:
LEft leg step ups- 20
Derkins – 12
Right leg step ups – 20
Irkins – 12
Dips – 20
The PAX moseyed on there own to the bridge for a short lived MARY
Ammerican Hamers – 20
Penguins – 20
Wife Pleasers – 20
We proceeded to mosey back to the flag for COT. We welcomed one FNG, Mr. Rogers, into the fold. For those counting RRR miles we finished at 2.68 miles.
February 7 will be my two month anniversary in F3 and what better way to celebrate than with a VQ. Although F3 NOLA has readily accepted me and keeps me motivated, YHC felt that leading a workout was the last piece of the puzzle to fully become a member of F3 NOLA. After all, the essence of F3 is peer lead workouts, and there’s no better way to repay the free workouts and fellowship than to lead a workout! A PAX of five met in the true gloom of fog for a beat down at the new Popeyes AO. A quick disclaimer and off we went.
Warm-up: Mosey to a grassy area near the lake and circled up for the following IC exercises
20 SSH
20 Arm Circles (10 forward and 10 backwards, with one nameless PAX counting down instead of up; however, as an untested Q, YHC was determined to keep the count and persevered, LOL! Nice try @revsox!
21 IW
20 Plank Jacks
The Thang: We moseyed from the warm-up area to a public sitting area. The PAX split into two groups on either side of the waterway. PAX 1 started at the first bench with five step-ups, increasing one step-up each bench thereafter (10 total benches). PAX 2 started at the first bench with five dips, increasing one each bench thereafter (10 benches total). The PAX assumed the high plank position to wait for the six. PAXs 1&2 switched sides and excercises.
After meeting back at the starting point, high plank to wait for the six, the PAX moseyed to the steps of the snack bar and circled up, approximately 50 yards away, for Dora (100 American Hammers-200 Squats-300 LBCs), while the other PAX ran to the steps to complete a Merkins ladder up the steps, six at the bottom one at the top.
With less than 15 minutes left, a highly motivated PAX ran approximately 250 meters to the workout equipment area for a quick round of step-ups, pull-ups, dips, and hanging knee-ups, with five knee-ups as the timer.
After one round the PAX made a brisk run back to the flag for some Mary, 21 penguins and 15 flutter kicks.
Count-off, Name-o-rama, announcements, intentions, and a prayer
Thanks to the PAX for following my lead and staying motivated to get our money’s worth. Also thanks for the encouragement and support of those who weren’t able to make it to my VQ. Thanks to F3 NOLA for health, happiness, fellowship, and faith. It is truly an honor to lead, especially this fine group of men!
“The night was hot, wait no, the night, the night was humid. The night was humid, no wait, hot, hot. The night was hot. The night was hot and wet, wet and hot. The night was wet and hot, hot and wet, wet and hot; that’s humid. The night was humid.”
The gloom of February 6th showed us that, as colossal as the beatdown may have been, Spring ( with an identity crisis of Summer) has reared its humid head a little early for this guy’s taste. And with it came the fluttering of mighty sweat-angel wings! So bring your towels and changes of shirts, grab an extra water or 2, and don’t forget your A-game because it’s time to perspire like a proper PAX preposterously early in the AM!
PRETHANG
10 minutes early, 6 road warriors gathered to run a mighty mile , and wave good morning to Steve’s brother-in-law’s house.
WARMUP
All IC x20:
Alternating Air Presses
Bent Arm Lateral Shoulder Raises
Torso Twists
Imperial Walkers
High Knees
SSHTHANG
PAX mosied to the front of the court house for:
Jump Squat Holds – In a circle, Q counted off as the PAX did 10 jump squats followed by 10 seconds of Al Gores. Each PAX took a turn, lowering the rep/second count by 1
Jonny Drama – Using handrails for stability on the steps, PAX did 25 negative calf raises
Mosied to the parking garage and all the way to the top level and did 20 Jackees – burpees with a SSH at the end
Mosied back to the bottom and did…
San Antonio Shuffle (x10) – left leg lunge, right leg lunge, burpee with a plank jack
Mosied back to the top for 12, 8, and 4…
SSH Jumps – Starting in chair position, SSH with a squat
MARY
Mosied back down and onward to home base where the Wacker of Abs lead this hardcore group of F3 brothers in:
LMCs (Little Manny Crunches) – Like an LBC, but hold the crunch for a three count. 50 reps at varied pace of cadence
James Bonds – On your 6, leaning back slightly, feet off the ground hold your hands together like you’re holding a gun out in front of you. Hold for 10 seconds, turn to the right, middle, left, middle
Reach-Through Mid-sit ups (for lack of a better name) – on your back, knees bent, feet on the ground, hands reach forward between your knees. More than a crunch – less than a sit up
Plank 30 seconds, Chill Cut Plank 30 seconds, Mission Impossible Plank 30 seconds, Plank 30 seconds, 10 IC of a nameless exercise in which from plank position reach right hand to outside of left knee, then left hand to outside of right knee.
COT
Count Off/Name-o-rama
Maverick prayed us out and into a productive and positively influential day.
Thanks for following my lead through the toils of shirt-soaking physical fitness in the gloom! It is my sincere hope that you all found prodigious amounts of value at The Gipper today.
I was looking forward to Q’ing Rock City for the first time, so I took some time over the weekend to plan out a beatdown for the PAX. The beatdown was to take place on the track & field inside Pontiff Park; however, due to the rain that came down over the weekend & Monday morning, the track/field were both too #moist for us to use that day. As a result, I had to call an audible & come up with something else for us to do on the fly. Fortunately, on the car ride to Rock City that morning Kuch had mentioned to me that the track/field were too wet to use on Friday as well when he went to the Uptowner, and he told me that they had used the jogging path instead since it was a good bit dryer. So with that fresh in my mind, I issued the disclaimer to the PAX & then the workout commenced.
Warm Up: Mosey on the jogging path to the shelter about 250 meters away. Then we lined up around the perimeter of the shelter and did:
25x Side Straddle Hops
20x imperial squat walkers
20x grass grabbers
21x arm circles (11 forward, 10 backward)
The Thang: We mosey’d from the shelter back to the rock pile, and then each PAX grabbed a rock. The Pax was then split up into 2 groups:
Group 1: ran 200 meters out & then 200 meters back to the rock pile
Group 2: while Group 1 was running, Group 2 was doing the following circuit:
5 standing bench press with the rock
10 curls with the rock
15 shoulder press with the rock
20 squats with the rock
_
When Group 1 was done with the 400 meter run, we switched, and then Group 2 ran the 400 meters while Group 1 did the circuit. Each group did the 400 meter run & the circuit 3 times. After that, we changed it up a bit and had:
Group 1: run 200 meters out & 200 meters back, but this time it was an Indian Run with each PAX carrying their rock during the run
Group 2: while Group 1 was doing the Indian Run with their rocks, Group 2 did merkins using their rocks. 10 merkins with the left hand on the rock, and then 10 merkins with the right hand on the rock, and then rinse & repeat as many times as possible before Group 1 got back. Then we switched & had Group 2 do the Indian Run with the rock & Group 1 do the rock merkins
After that, we circled up on the grass & did the following exercises in cadence:
15x bench press with the rock
20x bent over rows with the rock
15x American Hammer (with or without the rock)
20x Rocky Balboa’s using the rock
10x burpees (no rock)
After these exercises were done, Bogey pointed out that time was winding down, so we returned our rocks and Mosey’d back to the flag. Fortunately for the PAX, we still had 2 minutes left when the six reached the flag, so we each did 10 inchworm burpees on our own & then according to the $5.99 watch I ordered off of Amazon last week, we had reached 6:15am (however; according to Rudy’s watch, it was only 6:14am, so he was grumbling that the beatdown had ended prematurely. Classic Rudy, am I right).
COT: Next we did the count-off, the name-o-rama, & announcements. Hand Grenada had a birthday last week, but the PAX decided a good old fashioned pat on the back would suffice in lieu of having the PAX sing happy birthday to him in unison. Next we did intentions & then closed with a prayer. Thanks for letting me lead, fellas. Enjoyed it!
Welcome to a balmy February morning and the second installment of the Tsunami AO.
Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.
Then off the the corner of St Charles and Calhoun.
3 x 20 cross fit merkins oyo
3 x 20 air squat with 2 air press at the top oyo
3 x 20 v-ups oyo
5 burpees with ascending merkins
20 count and we are off the to the benches by WPM.
25 dip oyo
25 derkins oyo
25 incline merkins oyo
5 burpees with ascending merkins
10 count and off to the middle mountain
Lung walk up incline to second floor then 50 lbc oyo
Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo
Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo
Mosey back to the bottom.
Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.
Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.
Thanks to everyone who showed up and for letting me lead.
Some of us are born flexible and some of us are born…well, not. Either way, good running requires good stretching before and after the actual running. I’d first like to thank the good people at Runner’s World as well as the folks at Google for helping me create this Q.
F1/F2 event this Thursday at Wrong Iron. DownPAINment will begin at 18:30 sharp.
This Thursday & Every Thursday is the Lakeview Running Club. Meets up for 18:30 for a 5K or more run followed by complementary Jambalaya Girl & Cash bar.
Intentions
A family friend & fellow Holy Cross grad, Jacob Stetchmann, fell 34 floors to his death in Honolulu. Please keep his soul and his family in your prayers through this difficult time.
Granny’s house is the only real wild card in the northshore schedule these days. While other AO’s maintain a consistent crew, Granny’s House can fluctuate greatly. And it’s kinda nice not knowing what you’ll get – sometimes it’s 8-10 pax, other times it’s 2. For two weeks in a row, though, it’s been a packed house. Maybe because of the special appearances by Captain Sparkles? Who can say. But it was nice to have a solid number of men in the gloom this morning, up early enough to hear the rooster crow. Literally. That’s right, we have a rooster at Granny’s House. (Or, at least, in the general vicinity of Granny’s.)
Warmorama (under the safe confines of the covered corridor, while the rain petered off): Toe Touches x15 IC, 10 Merkins, SSH x15 IC, 8 Merkins, IW x15 IC, 6 Merkins, Copperhead Squats x15 IC, 4 Merkins, High Knees x15 IC, 2 Merkins, Butt Kicks x15 IC.
The Thang:
This beatdown was a bit of a medley – less rinse and repeat, more mosey from COP to COP. Our first mosey was through the woods over to the Marigny intersection for a quick set of Peter Parkers, Alternating Should Taps, and Parker Peters, all 20x IC.
Then onward to the Lamarque intersection, where the Pax circled up to perform monkey humpers while each man got a turn at 5x jump squats. A neighborhood dog caught sight of Wacker humping and, well, let’s just say it’s a good thing there was both a fence and the dog’s owner came out to restrain him. Between that and the rooster, it was pretty clear that it was time to move on, so we moseyed quickly over to the Marsh’s pull-up bars.
First up, a set of 7’s : 6 hanging knees-to-chest to 1 Sister Mary Katherine. Next up, 20 squat / pull-up combos OYO.
Another mosey, this time back towards Granny’s, but with a quick stop on Girod to circle up for Al Gore, while each pax quickly performs 5x IW’s.
Mosey onward, until we were safely back at the trailhead, where YHC confidently explained how to do Bear Crawl Merkins across the length of the corridor. Incorrect explanation, but done with great confidence so no one questioned it until about halfway through, when someone realized the count should be an odd number to correctly alternate our staggered merkins. Regardless though, the pax seemed to enjoy.
Another mosey, this time to the bus stop benches for: 10x Jump Overs, Freak Nasties x10 IC, Knee Ups R Leg x10 IC, Freak Nasties x10 IC, Knee Ups L Leg x10 IC, Freak Nasties x10 IC.
Back to the start for a blast from the past, an old favorite that YHC had nearly forgotten (thanks Bushwacker for mentioning groiners and triggering a light bulb moment): an 8-count exercise known as Absolution. It involves groiners, Makhtar N’Diayes, and plank jacks, and it’s a pain in the ass to count off. But we managed to knock out 10 of those IC and then finally finished up with a muddy Mary of: flutter kicks, high flutters, LBCs, crunchy frogs, and Putins, all 20x IC.
COT and Captain took us out with a special prayer for Dan Ziegler, who was seriously injured in the Metairie condo fire over the weekend. Please send your thoughts and prayers to Dan and his family. And thank you men for the opportunity to lead!
Started off with a circle in the clubhouse parking lot.
SSH X 20
Forward Arm Circles X 20
Mountain Climbers X 20
A little plank yoga stretching
We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.
Split into 4 groups and rotated through the following:
Pull-ups X 20 as the count
Carolina Dry Docks
Jump Lunges
Squats
Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:
Freddy Mercury X 20
Penguins X 20
LBC X 20
American Hammer X 20
One more set of jog sprint intervals to the fountain. Stopped there for some benches.
Dips X 15
Box jumps on the bench X 15
Dips X 15
Diamond Derkins X 15
Dips X 15
Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.
