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  • The Mystery Q Still Remains a Mystery

    This workout started with a text from a fellow PAX asking if I’d be able to Q in the event that the “Mystery Q” didn’t make it.  Needless to say I obliged and proceeded to ask if there was a certain theme the Mystery Q had in mind and the response was “…it’s a mystery even to me.”  Therefore, it still seems a bit fuzzy on who the true Mystery Q was going to be.  The PAX had to settle for me instead and here’s what happened:

    After a brief yet complex explanation about the Mystery Q and the uncertainty of him joining the workout at any given moment, YHC took the lead with the usual disclaimer and mosey to the rock pile.

    Warm Up:

    SSH x30 IC, Windmills x20 IC, Monkey Humpers x20 IC, IPW x30 IC, Arm Circles x20 IC, Plank, Rolls x20 IC

    Grab a rock a mosey to the field for a Burpee/Curl circuit in pairs:

    PAX 1 cranks out 10 Burpess while PAX 2 cranks out Curls AMRAP.  Toggle back and forth while counting down to 1….which was instead replaced with a 10 (#thanksOBT).  Total count was 64 Burpees and a bunch of Curls.

    Round two was a similar circuit with Imperial Squat Walkers (2 count) and shoulder presses AMRAP.  Start a 10, work down to 1…which was once again replaced with 10.  Total was 64 reps (128 Squats w/knee-elbow twist) and shoulder presses till arms were nearing numbness.

    Some famous and inspiring quotes were recited by the PAX somewhere through this about “iron sharpening iron” and “no pain no gain” and “pain is just weakness leaving the body”….

    PAX lined up for a Mary themed Indian Bear Crawl (always easier to envision than explain) to the track and back with rounds of:  Russian Twists, LBC, Flutter Kick, Plank.  YHC will pretend I didn’t hear whoever suggested the “Tunnel of Love” for the last round….that may be a bit too bromantic.  T-claps to Rudy for the impromptu vocal performance.  YHC was planning on a longer bear crawl but time was up so after depositing rocks to the pile, there was a sprint to the flag.

    COT included prayers for the Daigle family and those battling health issues.  Also gave thanks to the Sky Q for giving us the opportunity and physical ability to do these workouts.  That’s something that hopefully doesn’t get taken for granted.

    T-claps to Mayberry from F3 Knoxville for joining us and pushing the PAX.

    T-claps to Chair Thrower for posting twice in row and planning on a third post for the Tuesday stomp.

    T-claps to the Mystery Q for asking me to lead.  I hope this was on par with what he had in store.  I regret not pushing the PAX a bit more and squeezing in more bear crawling and running…gonna have to work on clock management.  Also regret forgetting that today was the 11 year anniversary of Katrina.  I would have been fitting to do burpees in the ditch/canal for some floodwater flashback.

    Tool

     

  • Psych on the Bridge

    10 PAX posted initially on Saturday morning at the mothership with the replica Vietnam memorial right across the way in the great lawn. Great opportunity today to remember our fallen heroes.

    Tclaps to Amnesty and Heisenberg for bringing two FNGs to the fray.

    YHC welcomed all, gave his disclaimer, and the mosey began.

    Here’s…

    The Thang

    Pax moseyed to the neutral ground on the road in front of the Museum near the park entrance for cop warm-ups. RY somehow found out group and caught up, giving us 11 pax. A beautiful sunrise sky set the tone for this nice “not so hot” Saturday morning.

    IC
    SSH x 31
    IW x 15;
    Arm Circle x 20 one-way and then 20 the other way.
    Mountain Climber x 25

    After encouraging people not to get hit by cars, PAX moseyed about half a mile to silver bridge near Cabrini over bayou.

    YHC pulled out his deck of cards, only to find no cards in the deck, but only a piece of paper reading “Merkin Ladder”

    Merkin Ladder

    Start on one side of bridge with 20 merkins, run across and then do 19, and so on and so forth.

    We did this until we completed the 10 merkin portion.

    Proceeded to do a Core Elevens- Plank Jack and Russian Twist across bridge.

    Once that was finished, we finished the Merkin Ladder.

    We moseyed back to City Park, stopped for 25 Mountain Climbers IC, and continued the mosey to the Great Lawn. On the way, a odd person on a bike ride by, but then we realized it was just Side Effects. Word on the street is he was afraid of YHC’s potential use of the Deck of Death. He pursued a nice cardio workout on his bike instead.

    After 25 Flutters and 25 Dolly’s (all IC), we spent the last 2 minutes walking around the replica Vietnam Memorial.

    COT included naming Chair Thrower (from Indiana in memory of Bobby Knight) and ‘Da Parish (from Chalmette). Shout-outs and announcements proceeded, concluding with pray especially for our troops.

    Moleskin

    The Vietnam Wall was a great reminder of those who have come before us and sacrificed so much for our freedom. Let’s never take this for granted.

  • Beatdown to honor Major Charles S. Kettles

    The PAX put in a stellar effort his morning at the Mandeville Lakefront in honor of Major Charles S. Kettles, our country’s latest recipient of the Congressional Medal of Honor.  If you are ever feeling sorry for yourself or just need some inspiration to get through a tough spot, visit the Congressional Medal of Honor website and read a citation or two.  They will adjust your attitude in no time, trust YHC.

    So the PAX set off on a mosey to the first COP where they planked up while YHC read Major Kettles’ citation.  An Army helicopter pilot in the Vietnam Conflict, Major Kettles returned to a hot landing zone three times to extract troops.  On the second trip, enemy fire damaged his helicopter, causing a fuel leak, but Major Kettles somehow managed to nurse his aircraft and the troops on it back to base as fuel streamed from the aircraft.  Then he volunteered for a third trip and with no gunship, artillery or tactical air support, picked up 8 troops that had been unintentionally left behind.  Enemy fire destroyed the windscreen and chin bubble, but Major Kettles somehow managed to fly himself, the 8 troops, and the helicopter safely back to base.  Our plank lasted the length of the citation, and it wasn’t short.

    The PAX then hit their feet for the warmup exercises, each one followed by a jog to the center of the COP followed by a backpedal to the starting position, like a collapsing and then expanding circle.  All exercises were IC:  SSH 25x; IW  25x; Squat Thrusts 15x; Merkins 15x; Airplanes 15x; Seal Jacks 25x; Plank Jacks 25x; Torso Twists 15x; Lateral Lunges 25x; and Windmills 15x (thanks Blackbird for bringing this old school exercise back to the PAX).  In addition to the jog/backpedal collapsing/expanding circle, the PAX through in some skips, side shuffles, carioca, ankle flips, and bear crawls.

    Mosey down the Lakefront to Rips’ Restaurant where the PAX hit a challenging AMRAP consisting of    10x Squat Jumps, up and over the stairs, and 10x plyometric Merkins.  7 minutes and 30 seconds of hard work, giving themselves a point each time they passed the fish at the top of the stairs.  Keep your score to yourself and try to better it next time we hit the Rips stairs.

    Mosey a short stint for a shoulder complex.  As many standing shoulder exercises as YHC could think of with the challenge of keeping your arms up.  Green Mile reported having flashbacks to his days in the USMC.

    Mosey again for Mary:  ABCD abs and then 1 minute planks all four positions.

    Count-o-rama, name-o-rama, and then prayers for Toots, his wife and family, all of the Louisiana flood victims, and all of the teachers to whom we entrust our little monsters.

    Thanks for letting me Q.

  • Happy Birthday to Me

    Happy Birthday To Me, Happy Birthday To Me, Happy Birthday Dear Rudy, Happy Birthday To Me

    10 PAX appeared in the morning Okwata gloom, gathering around a real Shovel Flag (apparently JV has been stashing it in his trunk).  YHC’s phone read a sultry 82 degrees.  Perfect weather for a celebratory workout.  Start with the disclaimer (and a bit of F3 indoctrination for our FNG)

    COP #1: Start with 10 burpees OYO at the flag, then mosey over to the fountain.  A quick shorty-style “follow me” dance with butt kicks, karaoke, and high knees before settling into the muck for a warm-up.

    • SSH x49
    • Mountain Climber x49 (at which point FracSac correctly guessed that it was YHC’s 49th bday)
    • IW x30 (YHC got bored, and almost fell over awkwardly)
    • PP x49

    Head to the levee for a Bear Crawl Indian “Run” towards the pull-up station.  Just one time through the PAX list before picking up to mosey.  That was a good length plank session, though.

    COP #2: Partner up.  1 round, each pair hitting each exercise once.

    • Over the levee, 5 burpees, and back.  This was the timer.
    • Squats
    • Dips
    • Step Ups
    • Pull Ups

    Back to the levee top to mosey down to Canal Street

    COP #3: “Happy Birthday To Me”.  One PAX runs a loop – across Canal, down to the lake, back across Canal, and back up to the levee.  While one runs, everyone else exercises.  What exercise?  Whatever the running PAX draws from the Birthday Bag ‘o Exercises conveniently discovered at the COP.

    • Bubba pulls Squat Jumps to get us started right.  I think I heard him laughing as he ran off.
    • (in the interest of time, Q audibles and has PAX run in pairs).  PAX do Plank Walks while 2 run the loop
    • PAX do ‘Muricans while 2 run the loop.  Q helps JV with reading, apparently he forgot his glasses.
    • PAX do Staggered ‘Muricans while 2 run the loop.  Thanks FracSac, my chest was ready for that.
    • PAX do Low Country Crab.  Q is openly mocked by PAX for his fantastic paper folding skills.
    • Q finishes the cycle by pulling Smurf Jacks.  PAX grumbles, Q runs.

    Q mutters that he really wanted someone to draw the Burpee ticket.

    COP #4: PAX moseys back to the flag to circle up for a full 6 MOM.  30 seconds of exercise, 10 seconds rest.  Repeat for 9 ab exercises.  Penguin, Rosalita, Dolly, Flutter Kick, LBC, Cockroach, Box Cutter, Freddy Mercury, Putin

    Circle up for Count Off (10 on a Thursday!), Name-o-Rama (“WHAT?” – all caps, with the question mark – for our FNG Artillery Officer), and prayers:

    • Tool and his family
    • Cable Guy and his family
    • Recovery efforts in Baton Rouge and Italy
    • People suffering from affects of Cancer, and those leading efforts to research cures, and assist those suffering

    Finish with St. Ignatius’ Prayer for Generosity

    Gentleman: It was a pleasure to start a new year with you all.  Thank you all for being an inspiration for me.

     

  • Jump Rope for Heart

    Three PAX met in the gloom at TurboDog for YHC’s substitute Q’ as EiEi had to take off this AM for a meeting.  Nonetheless, YHC was determined to give a beatdown.

    Warm Up

    1 big lap around the trailhead with short sessions of butt-kicks, karaoke, Frankenstein, quad stretchs.

    Circle up

    SSH x 25 IC

    Seal Jacks x 17 IC

    Peter Parkers x 19 IC

    Merkins x 15 IC

    Mosey to the carousel canopy to begin the first COP

    COP #1

    Ring Rows x 20

    Ring Tricep Extension x 20

    Jump Rope x 100

    RInse and Repeat twice for total of 3 sets

    COP # 2

    Ring Merkins x 20

    Weighted Vest Step ups x 15 each leg

    Jump Rope x 100

    Mosey to the park….

    50 yards of lunges

    25 yards of reverse lunges

    Slow Mosey to the Rings

    Toes to Bar x 8

    Rinse and Repeat x 2 for a total of 3 sets……. These are way harder than expected

    Slow mosey to front of park…

    YHC felt it was time for a run with burpees on Q’s count back to the carousel canapoy… Probably about 10 burpees but wasnt really counting.

    5 Minutes of Mary was enough

    Count o rama

    COT

    “Manly men do Manly Things”

  • 3 old geezers and 1 young gun trying to keep up

    3 old geezers(Respect) and 1 young gun showed up in the presence of the “Gipper” for a beatdown.  EiEi supposedly had a torn ovary and could not get out of the fartsack, so the PAX of 4 started the workout with an untraditional run on YHC’s watch.

    Run 1/3 mile or so around brewery and back to flag pole

    Warm-up:

    SSH x 15 IC

    Seal Jack x 15 IC

    Arm Circle’s x 15 IC

    Mountain Climbers x 15 IC

    Merkins x 15 IC

    Over under Hurdle 50 feet

    Frankenstein 50 feet

    Quad strech walk 50 feet

     

    Mosey 12 feet to the first COP

    2 sets on your own

    • 100 jump ropes
    • 8 pull ups
    • 25 step ups left leg
    • 25 step ups right leg

    Mosey 6 feet to sidewalk

    •  50′ lunge walks to street
    • 50′ lunge walks to flag

    Mosey to 3rd COP

    •  Bench Squats x 25
    • Dirkins x 12
    • Left leg step ups x 25
    • Freak Nasties x 12
    • Right Leg Step Ups x 25

    10 count before YHC calls Ralph

    • Bench Squats x 25
    • Irkins x12
    • Left Leg Step Ups x 25
    • Freak Nasties x 12
    • Right Leg Step UPs

    Mosey to ampitheater(10′)

    • Jane Fonda x 25 IC each leg
    • Jane Fonda flutter x 25 IC each leg
    • LBC x 25 IC
    • Freddie Mercury x 25 IC

    Mosey to sidewalk for the final beatdown.  YHC challenged the PAX to pair up and hit 1,000 jump ropes per pair in the last 4 minutes or so.  Time ran short…. and we know the rules… so we stopped each at 500.  I dont know how the old geezers stay in such good shape for over a half a century, but I am to emulate.

    Count o rama

    COT

     

  • Foundry x 4 Rounds

    I haven’t seen any S/F’s in a while. We need an inventory of who/where the S/F’s are? Sound Off!

    The Q, YHC, ran up to the Virtual S/F (VSF) just in time to make the DISCLAIMER and six of us stepped off.
    In the ball field, cuz of the cut grass, we circled up for our Warm-up COP…glad you could join us Mr. Awesome.

    ONE ROUND:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Let’s mosey to the Baby Foundry for a round of Pain. Two PAX at each station, except the Q:
    -Pull-ups x 10 or AMRAP
    -Box jumps on bench x 10
    -Dips x 10
    -Arm hang knee ups on Monkey Bars x 10
    Mosey to nearby benches:
    -Side Step-ups x 10 right leg
    -Merkins x 10
    -Side Step-ups x 10 left leg
    THAT WAS THE FIRST ROUND. RINSE AND REPEAT X 3 (that’s a total of four rounds for you Common Core Math guys).

    Mosey to the median across from the VSF and let’s do some Mary:
    -LBC x 30 IC
    -Hello Dolly’s x 20 IC
    -Flutter Kicks x 20 IC
    -Heal Touches (Penguins) x 20 IC

    Countoff, namerama (named FNG: Dancing Queen), announcements, shoutouts and a prayer. We prayed for Cable Guy and his family whose wife passed recently.

  • If a beatdown happens in a forest, but a backblast isn’t posted, did it really occur?

    Nortshore PAX have been grappling with this existential question recently…… Despite continued intense beatdowns with steady turnout, backblast posting has been lackadaisical. Putting a new foot forward….

    Warmup

    • Mosey south on Lafitte St to Monroe St, West to Rusty Pelican at Girod
    • SSH x 20 IC
    • IW x 20 IC
    • Pelican Nasties x 15 IC  (all on restaurant surveillance camera @ 5:15 AM)
    • Mosey back to Trailhead
    • Slow Squats x 15 IC
    • Merkins x 15 IC

    Main Event

    • Tower Power  – Alternating Groups……Group 1 – Stair run / 5 x Burpees at Top / Descend stairs,  Group 2 –  People’s Throne + Air Presses, Swap + Descend count from 5x, 4x, 3x, 2x, 1x
    • Zombie Walk x 3 lengths of park
    • Mosey to odd bus-stop shelter for Bench Step Ups x 15 IC (each side) + Freak Nasties x 15 IC,  Repeat each x 10 IC
    • Mosey to pavilion for countdown series of Box Jumps, Freak Nasties and Handrail Pull-ups each at 8x, 6x and 4x (all IC)
    • Circle up for LBC x 25 IC, Freddy Mercuries x 15 IC, John Fondas x 10 IC (external rotation, internal rotation) each side

    Circle, count-off, names. Discussion of upcoming fellowship and community events. Prayer.

  • Pre-Blast: Harbison 50K

    Do you like to run? Want to do a #CSAUP that’s not a ruck or mud run? Have you wanted to complete a trail ultramarathon? Here is your chance to race one of the southeast’s most popular early season 50K races! Time to put all that F3 work into action!

    Since the trail running and 50K/Ultramarathon racing bug has bitten a large majority of F3 Columbia, YHC wanted to offer all Pax of F3 Nation a discount into one of my favorite races to direct. The Harbison 50K in the Harbsion State Forest right here within the city limits of Columbia, SC. Why not tackle a distance like this right in your back yard!

    Race Date: January 7, 2017
    Start time: 7:30 am
    Distance: Just a tad shy of 32 miles
    Course: 2 loops, so you can enjoy Spiderwoman twice!
    Map: Click Here
    Weather: The last couple years has been down right cold and wet… great for getting muddy!
    Technical aspect: Mild to Moderate, moderate to hard if trail conditions deteriorate due to weather.
    Toughest Section: Everyone says Spiderwoman but I love the Spiderwoman trails, Personally YHC thinks the toughest section is Midlands Mountain/Firebreak to the main parking lot section near the end of the loop due to the lack of terrain change.
    Total Elevation Change: 4,186′
    Cut off time: A loose 9 hours
    Race swag: A race logo’d shirt and a sweet finisher’s award that you can wear proudly everywhere you go, bragging about your accomplishment.
    Discount: 25% off registration fees
    Discount Code: F3Nation
    My contact info: david@csraultras.org

    Registration/More info: Ultrasignup

    If you decide to join the race, feel free to let me know your F3 name and I’ll be sure to have that custom printed on your race bib instead of your hospital name.

    If you’re travelling to Columbia and don’t want to stay on top of a fellow Pax, I have discounted rooms available at the Harbison Hampton Inn which is 5 minutes from the race site. If you need to use this, shoot me an email at the address above!

    See all there!

     

  • 610 Stomp #53 – Records are Made to be Broken

    It was a PAX of 4 for the 53rd running of the 610 Stomp.  YHC had a  goal in mind for today and without Shorty, SFx, and Nip/Tuck around it looked like it could be a record-setting day.

    The Thang

    A plain ol’ run down the Bayou route as far as you can go and get back in 45 minutes.  As far as YHC knows the top of the interstate overpass is the farthest anyone has ever made it.  SFx and YHC made it there once when we were doing a 30 second sprint / 30 second walk every 6 minutes.

    Like animals running from a flood, we set out 2×2 to reach our goal.  I shared my goal with Cowbell about 5 minutes in and he seemed for it.  We made it over the overpass and about half way down the far side (3rd light from bottom).  We turned around, apparently picking up the pace a little to ensure we made it back on time (therwise, I don’t think our distance record would count).  44:10 after we started, Cowbell crossed the finish line a few seconds ahead of me.

    Tool and Amnesty were there to help us seal the deal with 10 burpees.

    Moleskin

    • T-claps to Cowbell for setting the Stomp’s Distance record today.  Records are made to be broken, so let’s see what happens.
    • Cowbell and I actually had a negative split on the 3rd mile.  It was our fastest at about 7:54 min/mile pace.  Our slowest mile was our first mile at just under 8:30 min/mile pace.  That’s what having a partner and a goal will push you to do.
    • I didn’t realize it until I started writing the backblast, but today’s workout began the Stomp’s 2nd year.  Here is the backblast from the first stop 1 year ago.

    COT

    Prayers for Brady, Mason, and Cowbell’s aging grandparents.  Please pray for Cable Guy.  His wife Melissa passed away Monday.  Here is a link to a fund his friends have put together.