As a memorial to all folks lost on Sept.11 2001 the pax did a coupon/block workout.
Each coupon exercise was 9 of something – a burpee – then 11 of the same thing.
Category: Northshore
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Remembering 9/11 – from CaptainSparkles
Well it was Simple the morning started with the circle of trust, announcements then a short prayer for the families who lost someone on 9/11 it took every minute to squeeze in the amount of steps needed in 45 minutes that was the reason for starting of backwards.
Everyone wore their ruck packs or backpacks with weight to simulate the firefighter gear worn on that day. No one finished there 343 merkins so they had homework. Finish at home.F3 Members that participated,
Russo, Bushwacker, Steve, Shooter, Akbar, The Dukes of Hazzard, Jose 10K, & Captain SparklesNumber of Steps in Twin Towers
2071 Steps
Mandeville Trailhead 24 steps
=86 times up= 2064 steps343 Firefighters Died So 343 Merkins for the day.
First set of Merkins 23
20 merkins every 5th climb gives you 343 merkins -
Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
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Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
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1ST & 10 at THE A1C – from Einstein
Rainy morning at the A1C this morning.
With the kick-off of the football season, the 1st & 10 routine, from the F3 Exicon, was the order of the day.
Warmup: all IC15x; toe touch, side staddle hops, arm circles, imperial walkers, neck rolls, hillbillies(country boys), hi-jack hi-jills, seal jacks
Thang: 1st & 10, using the upper deck parking garage parking stripes as our football field (a wet one at that)
1 merkin, 10 burpees, “sprint” to the end of the field, mosey back around, the ref (Bushwacker) moved up the chains…2 merkins, 9 burpees, sprint, move up…3 merkins, 8 burpees, sprint, move up,…etc.
Bushwacker – in the lead, still doing his referee duties, scored first, with the rest of the pax a minute or so behind.Next Thangs: with time to spare the pax did some Lieutenant Dans, lunging forward and backward, side shuffles, etc.
Mary: one minute of star stretches.
Cuz prayed us out.
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Round Robin at the Gipper – from Einstein
With no one signed up to que, a Round Robin was to ensue.
Moby started off the confusion with his slow cadence jumping jacks making us all look like a bunch of uncoordinated ballerinos. The warm up smoothed out as we made it around the group a couple of times.
DarkWing called an audible and we went and grabbed the cinder block coupons. Each pax chose a coupon exercise and mixed in with a few laps, time was up before we new it.
Moby prayed us out with intentions for BBQ’s nephew – a new kidney transplant recipient.
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Ladder Leg Day – from Jose10k
YHC sent out the invite last night with the whiteboard of dread to the group. Manny was the only HIM to take the red pill with me. This morning’s workout was like being in a steamy jungle gym with a splash of fantasy football chatter and LSU pride. It was a ladder workout, again. I know, I am not a creative as Steve or Russo. I stick with the golden oldies, unless we’re talking about music. 10 reps of each exercise, followed by one lap between each round. We kicked things off with step downs then lunges that made us question why we ever left bed. Then, the monkey humpers made sure our neighbors were definitely wondering what on earth we were up to. Just when we thought it couldn’t get weirder, dirkins and freak nasties cranked up the awkwardness—and the sweat. Stone Mountains had us feeling like Rocky on those steps, but less “Eye of the Tiger” and more “Why is it so humid?!”
Burpees made an appearance, just to make sure we were sufficiently miserable, followed by American Hammers and big boy sit-ups that left us questioning our life choices. The run was supposed to be the cooldown, but with the humidity, it felt like swimming through a hot soup.
Meanwhile, the conversation ranged from debating which fantasy football picks would lead us to victory, to lamenting LSU’s recent ups and downs. All in all, it was a morning of pain, sweat, and football small talk—a perfect start to the day!
SYITG gentlemen. -
UNO!!! – from Bushwacker
The dry hot days have given way to rainy humid misery. But turn that frown upside down, boys. It’s time for Fun n Games! A late night/early morning Wack signal sent the PAX converging at the Marsh.
WARMORAMA
IC x10: SSH, Windmills, Torso Twists, Scorpion Kicks, Fire Hydrants L/R, Self Love, Cherry Pickers
THANG
Two groups, each with a deck of UNO cards circled around their respective decks. A card would be flipped and the resulting actions would be taken based on card type, color and/or number:
Red: Burpees
Blue: Jump Squats
Green: Gas Pumps
Yellow: Freak Nasties
Draw Two: add 2 reps to next card flipped
Draw 4: add 4 reps (“stacking” was instituted in case of more than one Draw card in a row)
Wild: 10 reps of any exercise the PAX chose
Skip: skip the next man
Reverse: change direction and go back to previous manThe pain added up in cumulative fashion with some thick decks to get through. When a group got finished, they Planked for the remaining group.
Next came 11’s – SisterMary Katherine’s (1 is 1)/T Merkins
MARY
IC x 20: Hammers, LMCs, Flutter Kicks, ?
100 100s OYO
Plank until timeCOT
Count, nameorama,
Never Forget 9/11 5k September 14 at Covington Trailhead. Link to registration was posted on Slack.
Grundy will be hosting a Spartan beatdown at his house at 8am featuring obstacles and endurance, apps 2 hours 9/21(I believe)
2024 turkey trot is going down, sign up and come keep Jose company!
I appreciate you fellas, coming along for another episode of Wacker’s wacky, fun and games!
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Round Robin……Yum!!!!! – from Jose10k
It was hot and humid again this morning. YHC got to the A1C early to put in some miles, and somehow got lost through downtown Covington. I ended up by Sonic on 21. Whoops, hauled butt back to the top of the parking garage to see reliable Moby talking to Rick, a neighborhood walker. We couldn’t convince him to stay. BBQ came in hot and we began. No one signed up, so we did everything round robin style
Warm-up: SSH, hello jacks, hello jills, BBQ wings, grass grabbers, cherry pickers, torso twists.
Moseyed to the front of the justice center for leg ups. 10 reps each leg, 2 rounds. BBQ focused on upper body with freak nasties and irkins, 2 rounds. Moby then hit core with intensified leg lifts.
Moseyed to back of the courthouse for lieutenant dan’s followed up by 3 calf raises at each step. Mosey back to the top of the parking garage for some mountain climbers and reverse mountain climbers. Followed up by some Mary. Thanks for posting, thanks for putting up with the heat and humidity, and thanks for the read.
The Wacker of Bushes has the Q tomorrow. So get ready for 30 minutes of pain, and 30 minutes of a needlessly convoluted breakdown of absurdly challenging and extreme exercises. SYITG -
Well that was close!!! – from Shooter
2 Ruckers and 4 runners took the red pill 💊 and got some work in on this Gloom.. YHC met Hammer for some pre Spartan. As always it did not disappoint. I just wish the pull-ups would get easier at some point but they have not to this point so just get em done..
Ruckers 20 out and back and Runners down the sidewalk to Monroe and through Golden shores foregoing back to Monroe and down Messina.. Close call with 2 converging cars at the turn on Monroe but thankfully no issues.
We returned on time and wrapped up with Hammer praying us out.
Until the next Gloom 👍🏼👊🏼✌🏼!!!
