Four PAX rolled out at 1900 from the Justice Center Parking Garage on another beautiful Covington evening. Great F2 on our hour and a half ruck around the neighborhood. We stopped at St. Paul’s School mid-ruck for some pole carries, tire flips, bear crawls, and WWI situps, all under ruck of course. Grundy pushed the pace as we returned to the Parking Garage, inspiring the PAX to put in a strong finish with a few laps of stair climbs and ruck shuffles.
Category: Northshore
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Morning at the LakeFront With Some Great Men!
Better late than never and help from a young stud named Grundy who has a fantastic memory! The morning started off with a 2 mile run with Steve Spielberg and Tanked Up doing the honors. Thankfully , I coerced my comrades into a round robin morning.
Warm Ups– side straddle hops, imperial walkers, squats, hillbillies, arm circles, and my favorite-mummy kicks.
The Thang– The group moseyed to an open area for some back and forth 30 yard runs with merkins and burpees on each end times 3..10/5.
Then onto the sea wall for step ups 15 reps per leg for some leg work.
Followed by an Indian Run to the end of road.. There it was Dora time 1-2-3 100 merkins,200 squats, 300 mountain climbers. All of this partnered up with a fellow F3 ass kicker!
To the swing sets for some boat rockers, oblique roll crunches, followed by the six pack exercise 1merkin, 5 pull ups with merkins ascending and pull ups descending.
On the way back we worked lunges with a team member sprinting to and from the circle.
Closed out the thang with a 6 minute run up and down the stairs at rips with 20 reps of step up or side steps..
Finally , moseyed back to the flag (Grundy sprinting) for some warm down exercises, prayer and coffee!
Special thanks to Grundy, Steve, and Shooter for inventing this workout and helping the old man with the day and helping me remember what we did!!
Hopefully I did not leave you out..
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#TheGipperGroup
As I embarked on delivering my Virgin Q, trying to deliver a #Beatdown of this diverse #GipperGroup of men. To NO surprise, as I dished out the workout to the PAX I could not help but only reflect as a YHC that this #GipperGroup would eat it up and ask for seconds!! Great job PAX!!
warm a rama
Started with 20xIC side straddle hops, followed by arm circles inward/outward/upward (reversing) 20-30 seconds each direction, kept arms extended out front and completed 30 open/close grippers, 20xIC Butt Kickers, 20xIC Mummy walkers (Tanked-up Fav) and then rapped up the warming with 20xIC Imperial walkers.
the thang
Moseyed to the TajMahal (STPSB) stopping in front to get in some Rocky Balboas (curb one side and pole on the other) Repeat 4X (ADRIAN) then moseyed to the backside of the building and partnered up. One man held the old AL Gore pose while the other Bear crawled up and the down the steps Repeat 4X, Circled up around the flag pole holding inverted plank rotating around the PAX doing a shoulder Merk until each of the PAX had 10 then seeing the PAX screaming for more we proceeded to rip out another 10 individually to closeout, (add on always welcome with this PAX), moved into Nolan Ryan side plank completing 5xIC each side and then closing with plank down to elbows 5xIC. The #GipperGroup then proceeded on a mosey to the parking garage for some more partnering up to bring it home. The next sequence may seem a little confusing so LET ME SPLAIN. Ramp #1(Squats, Lunges, 10xMerkins, Sprints/Lunges, Plank) One PAX member did Squats while the other Lunged up the ramp halfway at which point the other PAX member doing squats began to follow completing the same task up the ramp to completion. Ramp #2(Seal Jacks, Bunny Hops (Grundy (Hate) and Tanked up (Respect) exclusive), 10x scissor Merks, back peddle, mountain climbers). Started the mosey back to the home base and stopped off for some Freak Nasties on the benches. The overly aggressive Q wanted 20xIC over called off the pain Dr. at 15xIC. To NO surprise across from me were Turbo (Respect) and Einstein (Respect/Respect) looking at me as if to say is that all you got Shooter.. After realizing I was a boy yet amongst men I started to lead the PAX back to home base to be blown away by 3 ACCELERATING MEN (1st being Tanked up, then Grundy and Turbo). Once back with 3 min remaining we closed up with some Hello Dollys 20xIC and 30 count of Cruchy frog… Molby (Respect/Respect) considered GoRuck with 40Lbs instead of 30Lbs 🙂 and Feedback (Respect) prayed us out to go forth to enjoy this AWESOME day!!
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Northshore Grow Ruck Training #5
The Thang
Three PAX rolled out from the Justice Center Parking Garage promptly at 1900 for the fifth installment of Northshore Grow Ruck Training. Another beautiful night to ruck around old Covington. The PAX turned up the intensity a little by taking turns carrying a coupon (in the form of a 15 lb kettlebell) the entire ruck. We also made a mid-ruck stop at St. Paul’s School where we oh so coincidentally found a short telephone pole to carry around a field and a tractor tire to flip. This training business is going to prove useful. YHC learned last night, for instance, that as the shortest member of the PAX the place to be in the pole carry is in the middle. Also, be careful of walking in front of Grundy who has a propensity to deliver flat tires to anyone walking in front of him. At any rate, the PAX timed the return trip perfectly and walked onto the top deck of the parking garage exactly at 2030.
Moleskin
If you are out there sitting on the fence, get down, walk straight to your computer, and register for Grow Ruck 03. It is going to be a memorable event with PAX from NOLA, Northshore, Houston as well as some ringers from NC, and the training is proving to be lots of challenging fun too.
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Napoleon Dynamite: “How long did it take you to grow that mustache?” Pedro: “A couple of days.”
A PAX of nine posted this day with an age spread from 17 to 67…so we had something for everyone today, working on our “skills.” “You know, like nunchuck skills, bo hunting skills, computer hacking skills. Girls only like guys who have great skills.”
So with the stoicism of Pedro, we took off, and here’s how it went:
salutations
short disclaimer
warmup
21xIC side straddle hops
21xIC lunges
21xIC imperial walkers
21xIC toe touches
21xIC hillbillys
21xIC squats
21xIC buttkicksmosey to the front of St. Tammany School Board TajMahal
circle-up around the flagpole, the group does one merkin…and holds in plank position, while one PAX member jumps up, runs up the stairs, down the stairs, around and back into position
group does one merkin, and the next guy runs the loop – did this for each member of the PAX
next; form a circle about 10 foot radius from flagpole, race bearcrawl to flag pole, crab crawl back to starting point.
next; form a circle about 20 foot radius from flagpole, race bearcrawl to flag pole, crab crawl back to starting point.
mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
lunge walk backwards half way up the first floor ramp, turn and sprint up rest of the way
jog across the second floor ramp,
lunge walk backwards half way up the third floor ramp, turn and sprint up rest of the way,then on the top deck of the parking garage
4x sprint across the width of the deck, derkin
next; modified grizzly/indian run, with last man in line doing a burpee on “grizzly” command, then run to first position
I forgot to say “grizzly” most of the time, but everyone got the idea.mosey down the stairs to the “Noodling for Rats” ledge
5 pull-ups, 20 curb hop/toe taps
repeatmosey to the front of the Courthouse, for lateral bench hops on your own
mosey back to the trailhead flag for few minutes of Mary
360 planks x5
one arm planks, left then rightcount-o-rama, name-o-rama, lead-out prayer by MobyDick, we bid adieu
Welcome FNG…..El~Kid
Happy Birthday MobyDick at 67 !!!
“April hath put a spirit of youth in everything.” ― William Shakespeare
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Northshore Grow Ruck Training #4
Hawg recently commented that the best part of the Go Ruck Challenge is the training and, in particular, the opportunity to spend time with the PAX at a level somewhere south of a redlined heart rate. He was spot on. Another great day of Northshore Grow Ruck training. 2.5 hours about 8 miles from the Mandeville Trailhead to the Pelican Park soccer fields and back. Getting the miles in under ruck and sharing some F2.
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bunny hop
great day to raise up out the fart sack and post to the pax guys!
got out the car this morning to find half the pax at the end of a 2 mile run…. way to go guys.. goruck is right around the bend!!!
630 sharp we opened up with a mosey to the first COP…
side straddle hops
seal jacks
butt kicks
knee highs
slow squats
and Cossack squats (hope you guys hated that!!)
then a mile mosey over to the bb court with suprise lunges and dreaded bunny hops to keep em on their toes!! lol
center court for another cop
started with an exercise I’m sure theres a name for but just have no idea what its called…:( something like the catalina wine mixer without the merkin… although next q i will be sure to include that merkin!! and include the ones i left out this time
then side plank while the pax counts off then a merkin and switch sides… x10
bear crawl across the court round the jungle gym into three pull ups and three dips rinse and repeatx4
into suicedes on the court both backwards and forwards….
merkins
burpies
indian run back to the flag only to have turbo kill us with a solid 6 minutes of mary…
joined by some potential fngs at the flag to finish it off with a ball of man in the cot..
top it off with f2 over a cup of joe and talk about how we can go even harder this upcoming week!!!
thanks guys I’m out
Butt Splice
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I always thought our workouts needed a little “Feedback”
I guess I was so worried I would miss my first ever Q that I woke up that morning at 2:00 and 4:00 A.M. jolted awake by the fear that I had overslept. Not thinking rationally at all since if I had thought about it, I would have remembered that I had set two alarms on my phone just in case. If there ever wasn’t a definition for a balmy morning, it would have come into existence after one walked out the door that morning. 77 degrees at 5:30. But that didn’t keep 6 loyal PAX members (and one determined FNG) to brave the elements for a good old fashioned butt whipping. So once 6:00 hit, we went to work…
Warm up:
Side straddle hops (20 IC)
Imperial walkers (15 IC)
Windmill (15 IC)
Mummy (15 IC) (I wish tanked up could have been there)
10 Merkins
10 Copperhead Squats:
Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count for first rep.Kept arms up for the entirety of the next three subsequent exercises:
Arm circles thumbs forward small circles (15 IC)
Hitchhikers (thumbs back small circles) (15 IC)
Pterodactyls big circles thumbs forward (15 IC)Butt kicks (15 IC)
High knees (15 IC)Workout (The Thang)
Moseyed to the back of the School to get our beat down going.
Started off by doing a Duck Walk:
The duck walk is an exercise done by squatting and walking slowly and staying down in the squat the entire time and walking as slow as you can take! Go 2 times to line (about 20 feet) and back never raising out of the squat position. Who would have thought that such an innocent name would have left the PAX groaning so much?Next we did some elevator push-ups:
We started in a plank and on my Q we would go to the bottom floor (few inches off the ground), second floor (halfway up), and top floor (plank) for 1 1/2 minutes.We walked to front of the school for some partnered wall squats:
We partnered up and had the other partner hold a wall squat while the other did 5 burpees and ran up and around the front stairway and back and then replaced you on the wall. 3 rounds total.Next we moseyed to parking garage ramp where we did some Bay City Scissors (core workout) followed by a Bernie Sanders halfway up ramp and then sprinted the rest.
We went to the other side of garage and repeated that to the top level. Shooter looked like he was shot out of a cannon on this round! Once we were on the top we did a sprint to other side, did three Erkins, sprinted back and did three Derkins.
As the workout wound down, we also went down and moseyed to the courthouse benches for our final series. We did a move that I am not sure has a name that I’m calling… 4 count exploding Derkins: Do a Derkin with feet on the bench going slowly down using a four count and explode up on 4 for 1st rep. 10 reps.
We closed out our final sequence with Aiken Legs:
Done in succession with no rest — 20 Box Jumps, 20 Squats, 20 Lunges (10 each leg), 20 Seal Jacks. On account of all of the mumbling, I can guarantee that all of our legs were in fact aching.We moseyed, gingerly I might add, back to the flag.
We circled up for a COT and did our counterama and Name-o-rama
In our closing we got to meet our brave FNG (I knew him quite well already actually). EiEi wasn’t there for his usual input, but I feel we landed on a great one for our FNG. Please welcome to our PAX Feedback!!!
I loved being able to grow with you guys in both strength and fellowship and look forward for that to get even stronger every morning I meet you guys in the gloom. Until next time, see you guys and thanks for letting me lead! (I apologize if I missed anyone who posted. I could have sworn we had 8 so if there was one more I missed I’m sorry about that)
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Northshore Grow Ruck Training #3
Three PAX got after it Thursday evening with an hour and a half of Grow Ruck training. Simplicity ruled the day as the PAX rucked around old Covington for the first hour twenty and then hit the Justice Center’s stairs for the last 10. Lots of mumble chatter and F2. Going to be a great event. Join the PAX for the next training session, even if you cannot make the Grow Ruck event itself.
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Northshore Grow Ruck Training #2
Four PAX gathered at the Mandeville Trailhead this afternoon for a two hour round trip ruck to Fontainebleau State Park. Lots of mumble chatter and F2 along the way, the highlight of which was learning that one of us was once a successful Mary Kay cosmetics rep. You’ll never guess who but what can he say the ladies loved him and still do. The rest of us took notes. Negative split the return trip as we settled into a nice rhythm leaving us with four good minutes of stair climbs to wrap things up.
