Warm up:
15 side straddle hop
20 plank jacks
15 low slow squat
20 mountain climbers
Jacobs ladder – Avg. 8 rounds of burpees and merkins on the levee
Intermediary Mary:
20 flutter kicks
20 dying cockroach
30 sec regular plank
1 min each side plank
Partner shuttle run:
2 rounds
Oak alley shuttle run to each light post
Other partner 5 burpees, 10 merkins, 15 LBC
Twelve men trickled into the the City Park gloom this am for the usual Wednesday sweat fest. This was our second week at the Foundry AO which isn’t exactly uncharted territory but rather a twist on the Saturday and Tuesday workouts. City Park definitely has plenty to offer by having ample area to mosey, a track, benches, several workout stations, stairs, and more. After the disclaimer, we were off heading to the other end of Roosevelt Mall. Peeled off for the warmup:
SSH x30 IC
Windmill X15 IC
Arm Circle X15F, X15B IC
Goof Balls x15 IC
Line up facing the hill: 5 Burpees, bear crawl to the top of the hill (40-50yds?), 5 Burpees at top of hill
Mosey to the workout station near the back of Tad Gormley Stadium for a clockwise circuit of upper and lower body reps w/2 PAX on each station:
Pull Ups x10
Box Jumps x10
Dips x10
Low Slow Squats x10
Monkey Bar Pull Ups x10
IPW while waiting (in lieu of planking)
Rinse and repeat.
Mosey a few hundred yards to the back fence of the stadium. Use the brick fence ledge and iron bars for:
Hip Slappers X25 IC
Calf Raises x25 IC
Hip Slappers x20 IC
Calf Raises X20 IC
YHC botched the cadence on the first few reps of HS but managed to redeem himself. YHC forgot to throw in a round of Declined Merkins which was on the underutilized wienke. Mosey back to workout station for 10 more pull ups OYO.
Mosey back to grass field (cool setting of oak trees and lagoon in the backdrop) for a Mary COP:
Flutter Kicks x25 IC
LBC x25 IC
Plank Rolls x15 IC
Russian Twists X20 IC
Iron Cross x10 IC
Mosey back to flag OYO. This left just enough time to incorporate the Tuesday ritual of “sealing the deal” with 10 Burpees, however YHC was notified that burpees were omitted from the previous day’s beatdown so we upped it to 20 Burpees, however there was some groaning and moaning so we split the difference with 15 Burpees.
COT and usual announcements.
T-claps to the F3 NOLA crew for having 12 PAX at the Foundry and 18 at The Birdcage. That topped off with 3 F3 Northshore PAX at the inaugural Wednesday Covington AO makes for 33 guys posting in the gloom to get stronger and healthier. Good to see the efforts to grow F3 have been working.
Tool
Pre-Thang
After seeing no one was Q’ing on the GoogleSheets, YHC decided to take an impromptu step up to the plate at an AO only visiting once. Okwata has a long stretch of levee, and YHC just returned from the rolling hills of Kentucky over Memorial Day weekend. There might be a theme here on this Backblast. After a quick disclaimer for the FNG (and those who may have forgotten), the PAX set out.
Warm-Up
Mosey for a little ways for the first COP to get the blood moving:
The Thang
Mosey a little further down the levee and partner up. Some mumble chatter around this being the farthest the PAX has ventured from the flag at this AO. One partner toe taps on the curb like a hillbilly tab dancer. The other partner runs up the levee, performs 10 squats, and runs back down levee to tag off with partner. Flapjack with partner pyramiding downwards with squat count to 1. The PAX should complete levee runs up and down 10 times. TCLAPS to Hawg for his Hillbilly yell with every levee decent. Although, the last decent was more of a cry for help.
Mosey across the Lakeshore Drive to get a good view of the sunrise. Time for a Bring Sally Up. First half of song is Merikan style, and second half is squats.
Mosey back towards flag direction and stop at first COP location for the second COP. Do the warm-up again without the rinse and repeat.
Mosey a little closer to the flag and end with a Mary COP:
Name-O-Rama: 10 men decided not to fartsack this AM, and one FNG came along. Welcome to F3, Cable Guy, who actually works for AT&T.
Shout Out: For the FNG, F3 is Fitness, Fellowship, and Faith. YHC did a quick spill on the F3 life and led the prayer thanking the Sky Q for a beautiful, crisp morning. Summer is upon us so these crisp mornings will be few and far between until September-ish.
Side-straddle hops x 20, Imperial Walker x 20, Plank Jacks x 20, Peter Parker’s x 20
Soccer Goal Circuit x 2: pull-ups, 8 burpees, low-slow squats, lunges
Elevens at the levee: jump squats and merkins
Birdcage: Left step-ups x20, decline merkins x15, Right step-ups x20, incline merkins x15, dips x20
Last stop: bicycles x20, hello dollies x20, LBC’s x20, flutter kicks x20
Sprints with Planks, 2 rounds
A lowly 5 NOLA F3er’s surfaced in the City Park gloom to tackle the 41st 610 Stomp and I was just the right Q as 41 was on the old college jersey.
Disclaimer
100 – Pretend Burpees for everyone that missed YHC’s Saturday Beatdown (it would only be appropriate considering the persistent soreness from 100 meters of Frog Hops.
We simplified the run this morning to 45 minutes out and back due to the recent intense workouts.
Cowbell made a comment that really hit home, “If you hadn’t started talking to me, I would have laid back and taken it easy.” Very true Cowbell, very true for all of us at one time or another. Of course, Cowbell pushed me for the remaining 43 minutes! For me this emphasizes the need for mumble chatter to engage each other and make each other work harder every time in the gloom. Thank you Cowbell!
Ten veteran F3ers surfaced through the holiday weekend gloom to out-do “The Greatest Spectacle in Racing” (The Indianapolis 500). YHC mentioned the tough decision to theme the beat down after the 500 or the College Lacrosse Final Four. Rudy wanted to search for sticks quickly to avoid the racing and Yankee wished he had hit snooze, but the clock hit 6:30…
Disclaimer
Mosey to the Foundry
COP – Side Straddle Hops (IC) x 33 (The number of cars in the 500)
Pull-ups (Race OYO) x 19 (First race in 1909)
Merkins x 09 (OYO)
Pull-ups (Race OYO) x 09
Merkins x 19 (OYO)
COP – Imperial Walkers (IC) x 33
Mosey to the Track
Lap 1 – 100m Bear Crawl – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6 (this is the 100th running of the Indianapolis 500 and total distance on the “lap” was 500m)
COP – Flutter Kicks (IC) x 50 (100 reps)
30 sec Count
Lap 2 – 100m Frog Hop – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – LBC’s (IC) x 50
Lap 3 – 100m Duck Walk – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – Dying Cockroach (IC) x 19 and Dr. W’s (IC) x 09
Lap 4 – 100m Bound – 100m Mosey – 100m “Sprint” – 100m Mosey and Plank for 6
80m Sprint
Mosey to 2 Non-working Drinking Fountains
Plank for 6
Mosey to the Great Lawn
Al Gore for 6 plus 20 seconds
COP
Slow Merkins (IC) x 10
Supermans (IC) x 10
Slow Merkins (IC) x 5
Mumble Chatter
YHC faced many questions on whether he had tested out these exercises and clearly he had not thought them through let alone tested them ahead of time.
Yankee was thankful that YHC modified and did not add Burpee Broad Jumps.
Shout-Outs
Kim Chi’s friends wife – bile duct cancer
The recent high school graduates
Side Effects Father-in-Law with Melanoma
YHC to himself: a big group this morning, I wonder who’s the Q. A few minutes later out loud: I wonder who’s the Q. A unison chorus: you. Uh…uh… ok. With not one but two FNGs, we mosey after an accurate disclaimer.
First COP in front of Touchdown Jesus:
20xIC Plie Squats (thanks to Cowbell)
20xIC Imperial Walkers
20xIC Mountain Climbers
20xIC SSHs
Mosey to bottom of Wolfpack Mountain for second COP:
OYO up the mountain with BLIMPS: after lung walking the initial ramp up, 5 burpees on 2d floor, 10 lunges on the 3d, 15 IWs on the 4th, 20 merkins on the 5th, 25 plankjacks on the 6th and finish off with 30 squats at the top.
Circle of Mary:
15xIC Dying Cockroaches (touch your toes, boys, touch your toes)
15xIC Flutter Kicks
15xIC Rosalitas
15xIC JLos
15xIC American Hammers
A hamster run:
Mosey down central stairwell, run over and up second stairwell, then back to start for a close out with 10 burpees. When YHC asked Quick Draw to give us 15, he wisely asked, 15 what? A sigh of relief came when the words countdown were spoken.
Mosey down the stairs again to bench time:
15xIC Left-leg Bulgarian ball busters
15xIC Right Leg Step Ups
15xIC Dips
15xIC Right-leg Bulgarian ball busters
15xIC Left Leg Step Ups
15xIC Low-double-slow dips (plus one extra, otherwise you end on in a heap on the ground).
Mosey to fountain for quick closeout COP:
15xIC Incline merkins
15xIC Decline merkins
Namorama, name the two FNGs, intentions, Circle o Man for prayer, and hasta luego.
It was a comfortable, humid morning and a great day to start a Wednesday workout at City Park. As the shovel/flag was planted, the men started walking up. After the disclaimer, ten men started off including an FNG. After a little mosey to start the warm-up to an open field, let’s circle up for the first COP:
-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
Sometime during the COP SFX came running up to join the PAX. Glad he made it. Welcome friend, knew he didn’t want to miss it.
As we moseyed to the Foundry, the whining…I mean mumble chatter, about running through the high grass was rampant and quite ladylike….yeah, I said it…
At the Foundry we split the group with five starting the circuit and six running to the little tree…yep, the one behind the big one. Yes, the green one. And do 10 burpees.
The circuit: pullups, dips, rows and traverse the monkeybars (horizontal ladder). Rotate between running to the little tree for burpees and doing the circuit. Rinse and Repeat.
Let’s mosey… Look, some grass that isn’t too high…
Time for Tabata: first 20 secs Seal Jacks, second 20 secs Push Jacks (like plank jacks except when legs go wide, lower your chest; when leg are brought together, push up). Then Seal Jacks…then Push Jacks….for 4 minutes. One minute rest then start the second Tabata. This time we did Running in Place and Push Planks (go from low or elbow planks to a regular plank, then a push up). We ran out of time so had to cut it short. Let’s mosey to the SF. Looks like Hawg found a Cycle to finish with. Sure was nice of SFX to let him borrow it….HA.
Countoff, namerama (bienvenue (“welcome” in French…duh) Poisson-FNG), announcements, prayer to the Sky-Q.
After a night at the casino and El Club Disco, it was lonely. A Pax on one. So be it.
Circling up is a bit existential. So after some SSHs, Imperial Squats, Parker Peters, a mosey to survey the beach front. Stop along a lower portion of a wall to do 10 box jumps (walls are always too high, no matter how low), 20 derkins, 25 low slow dips, 20 incline merkins, 25 dips. A groundskeeper in a golf cart thought I had fallen and hurt myself: muy simpatico. Some more moseying on the beach in the sand: that’s not for the faint of ankle. Then, some of my favorite Mary: dying cockroaches, Dr. Ws, Russian Twists, bird dogs, merkins, and some other things I can’t remember (I get respect, but what I also need for time to time is pity). More moseying to a quiet pool: several laps for a wrap up.
The namorama went quickly, the circle of man was, as I said before, existential. Where were Heisenberg and Bogey? Colonel? Dr. Pepper? You’re all forgiven.
A beautiful morning and 9 PAX to start the workout at the Birdcage. We missed our normal LAKEVIEW crew but we are happy to see F3 NOLA grow. Good luck at the Foundry or the Sphinx or whatever you are going to call it! As I walked up to plant the shovel Douille was leading a strange conversation about a house in his neighborhood. He lives a crazy life people!
Long Mosey down to Walnut St and the park….2 more joined us to give us 11.
First COP: SSH x 25, Imp Walker Squats, x 25, Peter Parkers x 25, Dying Roaches x 25
Then we moseyed to the pull ups.
Then we did a round of PIMPS 5 pullups, 10 Imp Walks, 15 Merks, 20 Plank Jacks, 25 Squats.
Long Mosey back to Oak Alley
On the way back we did the Douille special of sprinting for 1 walking guy, then jogging 2, then sprinting 1 and jog 2 all the way back to Oak Alley.
At Oak Alley we did Bear Crawl to first light post, Crab Crawl to 2nd light post, Duck Walk to 3rd, Grapevine to the last light post.
At the last light post we moseyed to the picnic benches. We were cramping the style of some boot camp. Come join us ours is Free! Here we did Step Ups LR x 25, Hip Slappers x 25, Incline Merks x 20, Right Leg and Left leg Squats x 20.
After that we moseyed back over to Oak Alley. Here we partnered up.
1 ran a loop down Oak Alley to the track, then out on the track around the flag pole and back up the dirt path. While one partner does the run the other partner does a BLIMPS. We repeated this twice.
Finally we moseyed back over to the flag for some quick MARY.
Dying Roaches x 25, Side Crunches x 20 each side, Russian Twists x 20
We finished back at the flag. Not too much mumble chatter today just guys getting down to business in the Gloom.
