P squared…K9’s Puddles and Pace Car joined us on our run this morning.
After the brutal beatdown of our hamstrings at Rock City (thanks Triple Shift), it was time for a nice and easy run of 20 minutes out on the traditional route past the museum and along the bayou, and back. Back at the SF, 15 burpees cuz that’s what we do at the Stomp….
Countoff, namerama, announcements, shoutouts, prayer.
See you at the Foundry tomorrow…
We just celebrated five (5) nights at the beach for Thanksgiving and I was coming home on Sunday with the responsibility of Q-ing an early Monday morning workout. I normally have a full page ‘Weinke’ designed but figured I would just wing it because who really would be there on Monday morning after the Thanksgiving weekend. As I pulled up, a few PAX were there and then two by two they came in to make a dirty dozen. WOW! I guess we all ate too much turkey and needed to get some calories burned up. It’s 5:30 am and Rudy reminds me that it is time to GO!
I give a quick disclaimer and head out to the track and run around the back side and take the long way to the rock pile. Watch out for the water puddle!
WARMUP – Side Straddle Hop x 30 IC, Imperial Squat Walkers x 20 IC, and Plank Jacks x 20 IC.
Enough of the warmup. Grab a rock and head out to the football field.
THE THANG
We hurry back to the rock pile and mosey back to the flag. Countoff, Namerama, Announcements, and Special Intentions for Brady (Tool’s son) and all families with special needs children. Lord help us to be a positive influence for our wives, children, friends, and community in our BOM! Thank you for the opportunity to lead! Soli Deo Gloria!
A nippy black Friday morning with a pax of 3.
Started with a mosey to the corner of St Charles and Calhoun. Then performed the following exercises moving up the incline and back down the opposite side to the starting point.
20 x jumping squats
20 x incline merkins
20 x dip
Bear crawl to the corner then burpee broad jumps back to the starting point
Mosey to the benches by the large parking garage.
At he benches we performed the following:
20 x right leg step ups
20 x left leg step ups
20 x dips
100 x lbcs
Then ran to the top of the smaller garage and performed:
10 x atomic burpees (sit up to burpee)
Then ran back to the benches.
20 count then the following exercises:
20 x chair squats
20 x derkins
20 x shoulder taps
Then ran the stairs of the large parking garage to the top and did:
20 x walk out merkins
20 count and on to a little mary:
On your own:
20 x v-ups
20 x dying cockroach
50 x lbcs
Back down the stairs to the benches:
20 x low slow squats
20 x incline merkins
Then to the lawn for ring of fire/global warning:
First Round:
10 x merkins while pax held al gore
Second Round:
5 x burpees while pax held plank
Third Round:
20 x monkey humpers while pax held squat
Mosey to the flag;
Pick your poison mary:
20 x lbts (El Wire)
20 x penguins (Cavalier)
20 x flutter kicks (86)
30 count mission impossible
Count off, name-o-rama, prayer.
Off to the black Friday mobs fighting over 3 for 1 dvd rewinders, everyone needs 3 of those right?
Thank you,
86
We all are guilty of over eating this time of year, given the cold and need to stay warm, we had a good bit of Cardio to avoid the normal Burpees and bear crawling for this Mothership. Pax all showed on time with not 1 but 2 shovel flags and off we go to the museum area for most of the workout.
Warm up
(25) Imperial Walkers
(21) Abe Vigola/Windmills
(12) Forward Arm Circles
(21) Peter Parkers
(12) backward Arm Circles
The Numbers How a subliminal pattern of 2112…..
Great lead in to first group exercise, a Red Barchetta: (or modified per F3 definition)
Off to field across from Museum
Every tree we run to, multiply by 10 to get the reps, then reduce each tree by 2 for next location and last rotation by 1. PAX reassembles upon each run. Rush’s music was never simple nor liked by all….
Here is what you get:
Run to 8th tree 80 SSH
Run to 6th tree 60 Mountain Climbers
Run to 4th tree 40 LBCs
Run to 2nd tree 20 merkins
Run to 1st tree and 10 Burpees (bear crawl in cold ground for this and only this now)
Back across the Street for a traditional Dora 123 with a run around the Museam as a timer, and then flap jack with Partners.
300 Squats (while Mathlete critiqued all our forms)
200 LBCs
100 Merkins
And apparently, this exercise is not named after the cartoon but a woman in F3 Community as I found out today at coffee.
Thereafter over to fountain for some dips and derkins
12 Dips
12 Derkins
10 Dips
10 Derkins
After repeated requests for Box Jumps, given my history with Mothership Q and injuries at the fountain, yes we did (5) reps with no injury, the curse is gone.
Then off to an Indian run with majority of Pax. Originally planned as a suicide run but again, burps were not the thing today.
Back Peristyle for some Mary:
Tribute to Late Malcolm Young and discussion on ACDC, Stay in plank for duration of song, Merkin everytime Thunderstruck is sung.
(15) Hello Dollys also accompanied by a soundtrack closer to home
(20) Flutter kicks
(10) merkins and that is it
Back to flag for Mame-a rama, announcements, Intentions, and naming a new FNG. Welcome Rolaids! Hope to see you back.
Remember the destrahan obstacle course next Saturday, no mothership in City Park, maps handed out by Mathlete.
Thanks for the opportunity to lead.
Bongo
Well Captain Sparkles got a surprising welcome home for the 10K Friday. It was fun while it lasted but looks like 10K Friday’s are coming to an end. What I learned this gloom at 4:45am in 35% weather is be careful what you ask for because you just might get it.
Well enough about that Captain Sparkles did things a little different since he was running along. Decided to pray while I ran. And gave myself RESPECT for not getting back in truck and heading home. Hey I was up so let’s get it done! If you want to be above average you have to do things alone sometimes.
Strong F3 showing at The Turkey Day Race this morning with 15+ PAX, some regulars and some occasional gloomers. This 5 mile race had been kicked around in the CSAUP mix for a while and after seeing a bunch of F3 shirts representing YHC felt it constituted a backblast. Mother Nature gave us chilly yet perfect running conditions which made for some great times with the PAX. T-claps to Da Parish for posting earlier at Okwata then getting his PR in the race…way to man up! Also, T-claps to the PAX that had their 2.0s out there and exposing them to the world of fitness. Some good F2 was had before, during, and after the race along with a few 12oz curls thrown in for good measure….who knew peach beer actually tastes decent. No COT at the end since the PAX were all scattered. Definitely a good way to start Thanksgiving Day, and the race proceeds benefit Spina Bifida of New Orleans so it’s a double win!
Tool
4 men showed up on this beautiful Fall morning for a little exercise before the food gorging of the holiday weekend begins. A quick disclaimer and off we go.
We took a short jog before our warm-up COP.
SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Arm Circles x 20 IC
Next, Route 66 for all of the Thanksgiving travelers this weekend:
We ran down the Roosevelt Mall, dips at each park bench.
Start with 5 dips, increase 1 dip per bench, ending at 16.
Next COP:
Alternating lunges x 20 IC
Merkins x 20 IC
Low slow squats x 20 IC
Next off to Foundry for some circuit training. 4 men, 4 stations.
Round 1:
Pull-ups, Box jumps, Body rows, The count: 15 WWII sit-ups
Round 2:
Step-ups, Derkins, Body rows, The count: 15 WWII sit-ups
Round 3:
Step-ups, LBC’s, L-hangs, The count: run to the track, 5 burpees, and back
Next a mosey back to the Roosevelt Mall for Route 66 back to the flag:
Jump lunges at each bench, start with 5 and increase 1 per bench, ending at 16.
Finally our last COP near the flag for some Mary.
Dying Cockroach x 20 IC
American Hammer x 20 IC
Crunchy Frogs x 20 IC
Hello Dolly x 20 IC
Back at the flag, count off, name-o-rama, and special intentions. Good luck to all those running the Turkey Trot, and safe travels to all traveling this holiday weekend. Thank you for allowing me to lead! Happy Thanksgiving!
Walleye
Excitement had been building all week. Two Yutes was scheduled for his VQ on Thanksgiving morning. The excitement from the pax was natural. It’s encouraging when guys are willing to post on a holiday morning. It’s even more encouraging when a guy steps up and says he will lead on a holiday morning. So to have a guy willing to lead for the first time on a holiday morning was impressive.
Unfortunately fate had different plans for Two Yutes. YHC received a text at 0500 stating that Two Yutes had come down with a stomach bug (graciously provided by one of his two yutes no doubt) and he would be unable to post. It’s a shame. He had shared a preview of the plan with me and it was going to be a great one. Much better than what actually transpired. Oh well, save it for next year. Shorty, pencil the man in for 11/22/2018.
YHC gave the disclaimer amid palpable disappointment concerning the man providing the disclaimer. Then we were off in search of new territory, 6 F3Nola vets, 1 from F3 Birmingham, and 2 Holiday FNGs.
The Thang
We headed east where YHC found a well lit, fairly even, fairly dry area near the lake. We circled up for 25 SSH (IC), 20 Merkins (IC), 30 Imperial Walkers (IC), 20 Peter Parkers (IC), and 20 Low Slow Squats (IC)
We headed further east, crossing the bridge and circling up on the far side. Here we commenced a Dirty McDeuce. All exercises 12 reps in cadence, each set followed by a lap around the grassy area (quarter of a mile?)
Next we took advantage of the nearby parking lot. Partnered up. Pax 1 line jumps parking line while Pax 2 does 15 merkins. Flap Jack and repeato until 4 sets are completed.
This left just enough time to head back and go to the top of the levee for….if Tool or Cowbell is reading this, I am sure they can guess it…..
Quadraphilia! – Always facing the lake, down and back up the levee amrap for 4 minutes.
Headed back to the flag where we had the COT, gave thanks and named our FNGs.
Moleskin
The Dirty McDeuce is one of Yankee’s favorites. Leading it today was my way of saying thanks to him for EH’ing me 3 years ago.
We were joined today by Happy from F3 Birmingham. It’s always a pleasure to work out with guys from different regions of the country. They must be doing something right in Birmingham, because he was leading the charge all morning.
FNG Gator earned his name from the socks he wore this morning. He’s Jingle Vader’s nephew and the sense of style is obviously hereditary. FNG Magellen had a difficult time finding the AO.
At the COT, everyone had a chance to sound off on what they are thankful for. The list included Family, Freedom, Marriage (Happy Anniversary Frac!), Quadraphilia (I’m lying), our 2.0s etc. We have a lot to be grateful for.
T-claps to Da Parish for posting prior to the Turkey Day Race. That’s a man trying to earn his Turkey and Gravy.
Four of the WFP (World’s Finest PAX) and YHC met at the Mandeville Trailhead to prepare for excess turkey (or tofurky) later in the week.
Warmup:
Abe Vigodas x20, SSH x20, Imperial Walkers x20, Butt Kicks x20, High Knees x20, Arm Circles x20, Back Arm Circles x20, Air Presses x20 (all IC) with 5 Burpees OYO in between each exercise.
Mosey to the bridge.
10 Merkins, Bunny Hop the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Bear Crawl the incline, 10 Merkins; 10 Merkins, Sprint the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Backwards Run up the incline, 10 Merkins; Rinse and Repeat.
Mosey to the stairs.
IC: 25 LBCs, 30 Flutter Kicks, 25 Freddie Mercuries.
Three round-trips on the stairs.
IC: 20 Push-throughs, 20 Right Side Crunches, 20 Left Side Crunches.
Circle up for countarama. Butt Splice led us in prayer. Thanks for the great workout, gentlemen.
George: Have you ever seen Elaine dance?
Jerry: Elaine danced?
George: It was more like a full bodied dry heave set to music.
Jerry: Did she do the little kicks and the thumbs?
George: What, you mean you know about this?
Jerry: For some time. It was about five years ago. I never knew what to say to her
about it. It was one of those problems I hoped would just go away.
George: Well, sometimes you can’t help these people ’til they hit rock bottom.
Hey, Elaine’s dancing is distinctly inferior when compared to a bunch of PAX doing the Frankie-C.
here is how it went on this beautiful, crisp, November morning:
short disclaimer
warmup
side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, butt-kicks, squats, seal-jacks, Frankie-Cs
mosey to the “BEDROCK QUARRY”
each PAX picks out a good sized limestone boulder, for coupon exercises
elf on the shelf-lower left to upper right then lower right to upper left, squats, rows
mosey to the back of the Taj Mahal
trying to incorporate an excersize utilizing these expensive looking parking stops/staunches/balustrades
YHC tried some isometric arm work using these whatever they are, followed by merkins
mosey to the front of the Taj Mahal
circle up by the flagpole – step back to outer ring, everyone in plank position,
1 merkins each, then everyone bear crawls one pax position counter-clockwise until the circle is complete
Next, lunge walk in across circle, backwards lunge walk out
mosey to the back of the St.Tammany Parish Courthouse Annex parking garage,
backwards lunge walk halfway up the first floor ramp
turn and sprint up rest of the way
jog/walk across the second floor ramp
backwards lunge walk halfway up third floor ramp
turn and sprint up rest of the way
on the upper deck, partner up with one pax doing froggy-planks while the other runs down the ramp and backpeddles up. repeat to 100 count on the froggy-planks.
mosey to the Courthouse East parking lot, trace out the parking spaces with lateral hops for about a city block
mosey back to the trail head. Mary-out with Jane Fondas, and Nolan Ryans
count-o-rama, prayer led by The Manny, we bid Thanksgiving adieus and head out to take on the day.
Happy Thanksgiving All!
