Pete and Repeat went to the Marsh for a beatdown. Pete went down after finishing 6 exercises
and 60 reps. Who was left? Repeat.
Repetition can be a good or bad thing, depends on what you
are repeating. Today, it was a good thing.
WARMORAMA
SSH, Imperial Walkers, Toe Touches, Arm Circles (front,
back, small, big)
Warm up run to stop sign and back
YHC had trouble counting which produced uneven counts for each warm up: 12/12/14/12/8.
Mumblechatter:
Overwhelming excitement for Lane Kiffin and the Rebels (at least for YHC and Cowbell); If you take the back seat out of a huge van you can put a crib in for a newborn; Saints loss / 3 men and a 10 second facemask to get Kittle down
Pick up coupons (notably heavier than those at the Gipper).
Wiki posted which was referenced often.
THANG
6 rounds; 6 exercises, 10 reps each, run to stop sign and
back; Increase by 1 rep each round
Cowbell was out of the gates in Gazelle fashion after round
1. After a slow 1st round Bushwhacker came in stride, while YHC,
Goose, and Pick stayed even until the end. Shout out to Bushwhacker for even
showing up after the Hundo training and a lakefront beatdown 2 days prior.
MARY
YHC lost count of time due to a small watch font and bad eyes. Bushwhacker kept counting down 3 min, 2 min, 1 min while I was thinking we had until 6:15 and we could get at least another round in. Cowbell asked if we were going to do Mary – que to stop. After returning coupons, Mary was 30 seconds of LBC’s OYO.
COT
Count-O-Rama | Pray out
Although we did not reach our lofty goal of 6 rounds because of time constraints, it was a great way to start the week. Bush and Cowbell finished 1 round ahead of YHC, Pick, and Goose. As a team, we totaled 948 reps and ran 8.8 miles in less than 45 minutes.
I couldn’t have finished 1 round 6 months ago when I started
with F3. The opportunity to lead my VQ at the Marsh, was a Milestone for me
indeed.
Was it as epic as expected? You bet. There were packs of wild dogs, gators lying in wait in the shallow ditches of Abita Springs, machete-wielding vagabonds hiding under the overpass, and, of course, 9 pairs of utterly destroyed feet.
As you might expect, this group of men started out strong. After a quick COT where Tank prayed us in with blessings and thoughts of safety, we set out. At this point there was still a good deal of revelry happening on Girod Street, where Sips of the Season was winding down and more than a few men were teetering in and out of bars. Caught one doing the sidewalk, using the hedges to try and keep upright. Little did we know we’d have roughly the same gait by the end of the night.
But we passed the revelry with a smile and a bounce in our step, ready to tackle the road ahead. Gideon – the Navy Seal of Netflix and Pizza – got the party started with a killer mix, and we were off. Running now at a brisk pace, more than a few of us looked around and wondered, “Wait, didn’t we say we were walking this thing?”
Getting to the Abita Trailhead (approx 9.5 miles in) was relatively quick. Took a short break (with open facilities near midnight, no less), and forged ahead. Now here’s where things started getting dicey. Jose and Moby had decided early on that they’d keep at a brisk walking pace, and so the rest of the overzealous gang started seeing a bit of separation from them. A few of us would run back and check in but eventually they seemed to be going pretty steady, and so everyone just kept moving. Shortly after hitting the Abita trailhead, the trace goes pretty dark, a little less residential, and a lot more wooded. Being the merry band of travelers that we were, we happened to rouse a few wild dogs in the woods. Tank was in the lead when the barking began, and when it was clear they were following us, he quickly circled back to the group ready for war. The dogs stayed with us for a block or so, obscured by the woods, with Tank flashing his lights in and catching the glint of at least 5 pairs of eyes. As you can imagine, Tank was fired up. He flipped his headlamp into strobe mode (hoping to give our canine friends a seizure, or at the very least some confusion), Speedy pulled out a small knife, and there was a good half hour discussion on the weapons that would need to be crafted for the return trip through that section (Spears, bats with barbed wire, you get the idea). The dogs probably sensed all the testosterone and fell back as we forged ahead. (Either that or they were simply residential dogs behind a wire fence that couldn’t we couldn’t see, but hey, not a theory YHC was ready to verify!)
Soon thereafter we reached The Gipper and collectively felt pretty darn good about ourselves. Roughly halfway and everyone was still feeling fresh. Moby had been picked up by Vickie in Abita Springs and it was time to check in with Jose, who had now been traveling solo for a few miles. Tank was quite worried about the pack of wild dogs, and sent Jose an urgent text message warning him of the dangers ahead. Unfortunately, some other “Richard” in Tank’s address book would be receiving that midnight message about the wild dogs of Abita, os Tank was not wearing his reading glasses at the time. For some reason, YHC imagines that other Richard will not be that surprised.
Hammer kept it old school and broke out the Big League Chew, and after another short break, the men turned back to head for Mandeville. Covington turned out to be just as active as Girod street had been hours ago – and, with all the drunken revelry surrounding us, more than a few men were reminded of the time we bear crawled down Bourbon Street for the Grow Ruck.
Apparently Jose had turned on the heat after passing Abita as we caught him just a few yards shy of the infamous Butter Krisp and, for a brief moment, the group was in tact. At some point YHC got a little too close to a gator, who’s loud dash into the ditch sent me nearly knocking over Wacker. (A scene reminiscent of that Captain Sparkles surprise attack at the Scramble.).
Tank, Jose, and YHC eventually slowed down while the rest of the gang moved onward at a steady clip.
Jose was undaunted by all Frank’s talk of rabid dogs, and in fact, he started heckling them as we got close. Tank tried to quiet him and Jose said hey, if a dog attacked him, he’d sue the hell out of the owners. Tank explained that it was a poor area and he probably wouldn’t get much. Jose said, “That’s fine, I’ll liquidate their assets.”
Tank’s reply?
“I’ll liquidate those dogs’ nuts if I have to.” Cue the grunting and strobing headlamps.
Meanwhile, Speedy hit a physical and mental wall at Koop Drive and wasn’t sure he’d be able to continue. The men stopped to support him, but not for long, as Speedy drew down deep, found some reserves, and pushed ahead.
Tank, Jose and I made it through Abita without incident, and, after telling the legend of the machete man who lives under the overpass, we started approaching Koop Dr. Once there, Jose told Tank and I to turn it on, that he’d be fine the rest of the way.
Took a bit to catch up with the rest of the men, who had adopted a new strategy in our absence – run a song / walk a song. This was a total crapshoot with Gideon’s mix, knowing that there’d an 8-minute Rebirth song hitting at some point. But it was a great distraction and we quickly found our way to Grandmother’s tunnel for a photo op, before hitting the Mandeville trailhead.
Another break, Butt Splice bandaged a badly blistered foot, and onward we went.
It all got a bit blurry at this point, but here are a few things I remember: Tank and Bush passing me at the lakefront for their final mile, doing it at an under 8 minute pace; the heroic image of Speedy, who thought he was done 10 miles back, running to Survivor with fists in the air to the finish line; Splice, feet wounded but patiently awaiting the sunrise that would bring his hour-long Q.
The entire group finally laid out on the lakefront lawn, just in time for Garfield to show up, stretching for the a Saturday morning pre-thang. To no one’s surprise, Tank ran the pre-thang like he hadn’t just run/walked 33 miles. And then, Splice Q’d the hourlong beatdown like the beast that he is, and unabashedly included many, many box jumps.
33 miles. 1/3 of our final goal, and it was hard. Really hard. The road ahead to the hundo is dark, and yet because of you guys, YHC is undaunted. This night made us stronger, more prepared, and more knowledgeable. Most of all, it made us realize the incredible fortitude of the men around us. Success or failure, Hundo, here we come.
For our Sunday stroll, the team decided to take a course not typically on our radar. The Tank decided to take the boyz on the Abita trace. Search and Destroy looking for a pack of dogs needing some clippings of the nut kind. Luckily for them, they stayed in hiding .
At least the morning was outstanding and the run flew by. Hope you can make it next week.
Finally, F1 closed out the session with our prayer.
F3 Credo: Leave no man behind, but leave no man where you find him.
Introduction of the Q.
Then the DISCLAIMER.
mosey to the sundial we circled and did warm ups.
WARM UP
14- slow but intentional, FULL arm circles forward then
backwards
14 toe touch stretches, spread feet, touch ground in
center
12 Feed me Seymore while doing high knees – (Little Shop
of Horrors)
15 – Side Straddle Hops
12 Torso Stretch. Stretch torso to far to left. Upright. Right
upright, back upright forward upright
10 – Imperial Walkers
10 – Abe Vigoda A variation on the Windmill, which is performed
much more slowly and with more stretching (aka “Old Man Style”). Plank position. Point left hand to sky. Then
right hand to sky.
10 – Peter Parkers. Like mountain climber but legs go out
to each side, not straight behind
Mosey to another exercise bars area for the Thang
10 – Divide group into 4. Each group does one exercise
and then we rotate to the next station.
Freak nasties. Step up and down on your choice of the 3 pedestals, pull
ups, Irkins
5 – Burpees
15 – Bear Crawl
Merkin. 4ct exercise. Start in bear crawl. 3 count crawl with the 4th step
being the merkin. Hands should be staggered during merkin and if done correctly
will result in each hand being staggered forward on opposing reps.
Mosey over to a new area.
Catalina Wine Mixers IC x 10. Starting
in plank position, go down onto each elbow into a chilcutt. Last arm down
becomes the first one to go back up into a plank. Then do a merkin. That’s 1.
Chilcutt. An elbow plank. All elbows and no discernible
movement
Bobby Hurley’s.
(Do a squat and slaps the ground with both hands like a Duke basketball
player, then jumps up and raising arms as if taking a jump shot.)
Patty Cake Merkins,
Split-Irkins Do an Irkin but with your feet as far apart
as you can manage.
Plank Jacks
Circle up for Count-O-Rama – ____
Name-O-Rama.
FNG’s Named –
COT Circle of Trust. Whats new in everyone’s lives
7 pax met at the grassy knoll at the Fly on the Sunday after
Thanksgiving for some Sweaty Bells. YHC’s plan was to introduce the pax to the
Total Tension strength program that we completed recently in Area 51. Details
can be found here: https://www.strongfirst.com/total-tension-kettlebell-complex/
After a brief disclaimer (maybe?), we circled up for a
little instruction prior to the start of the workout. The first lesson: you
need bigger bells. After that, we did a quick hard-style plank to get the
feeling of the total body tension you’re supposed to be trying to achieve
during this workout. Next, I explained the four exercises we’d be using today:
the clean, the overhead press, the squat, and the renegade row. We partnered up
by bell size (with one set of triplets due to the odd numbers).
The Thang:
Double clean x 1
Double press x 1
Double front squat x 1
Renegade row x 1 per side – a renegade row is
when you plank on the bells and row one, then the other
Each round, increase the press reps by 1. The goal is to get
to 6-8 presses before coming back down by one rep per round. If it’s too easy,
you should increase the weight for the next workout.
The finisher: 100 double swings in sets of 10-25
During the downtime during the partner work, we
discussed other kettlebell resources and exercises. Some good training cues can
be found in the following video from Strongfirst: https://www.youtube.com/watch?v=ZQEFc6rSKvA
The above program is intended to be run for 6
weeks with 3 workouts a week. It should take a little under 45 minutes, so it’s
great for an F3 workout. Alternate pyramiding the presses and the squats while
keeping all other exercise reps at 1. Finish press days with the 100 double swings.
Finish the squat days with 5:00 of single arm snatches. The goal for the
snatches is to complete 100 good reps with a 24kg bell.
Read more about the program and get some helpful
links to the total tension exercises in the following few backblasts from Tiger
Rag:
It’s always great to work out with the F3 NOLA
pax when I’m in town visiting family. Thanks to RY for the invitation to Q and
thanks to the pax for following my lead. If you’re ever looking for some weinke
ideas, check out some of the backblasts from our Area 51 workout, Meathead: http://f3southcharlotte.com/category/meathead/
Also feel free to reach out to me at weustis@gmail.com
with any questions. I’m not an expert, but I play one in F3.
Showed up at 625 with visions of Kettle Bells in my mind. After Voodoos education lesson in KBs last week – I did some research and sure enough 30lbs to 44lbs is the recommended weight range for KBs for men. So my 26.5 kettle is right in the women’s range…oh well.
No one arrived at 630…so I started my first solo beatdown in 5 years of F3.
I did a light warmup SSH X 20, and MTN CLIMBERS x 20 and one sprint.
Then I did my prepared beatdown: 12 days of Christmas with Bells
Day 1 Burpee
Day 2 Tricep Press
Day 3 Rows L and R arm
Day 4 Goblet Squat. …When I got to Day 4 about 5 min into the beatdown – Tubesteak showed up!
So once Tube was ready we started over. Instead of the cardio warmup we did a bell warm up Hot Potato, Halos, Figure 8, Around the Waist.
Then we restarted the 12 days of Christmas with Bells
1 Burpee
2 Tricep Press
3 Rows L/R
4 Goblet Squat
5 KB Swings
6 Chest Press
7 Russian Twist
8 One arm press L/R
9 Knelling Thrust to Press
10 Wife Pleaser
11 Seated Overhead Press
12 Curls
We finished at 705. So we closed with 4 corners on the soccer field.
Corner one: Tricep Press x 25, Suitcase to next corner, KB Swing x 25, Suitcase to the next corner Chest Rows x 25, suitcase to the next corner, and then at the final corner we did Curl to Squat to Press x 15 Then we did one turkish getup L and R.
Closed with a prayer and Thanks for the Coffee Tubesteak!
There is something special about the Sunday morning workouts. Maybe it’s about starting the week off right, or maybe it’s the opportunity to sweat with other dedicated men. Maybe it’s both. Regardless, YHC took the Q at the Renaissance this week to bring back the thing we all love to hate…..The Burpee.
4 men committed to improving posted with a shovel flag planted in front of NOMA. There was discussions about LSU, Georgia, and Ohio State, but none of that mattered once the clock hit 0600. A brief disclaimer, and then……
Mosey to the freshly cut grass area, really more of a 10 step mosey…..
Warmup
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Peter Parkers IC x 20
Mountain Climbers IC x 20
Mosey to the Foundry for Stations
Round 1
Dips, Step ups, knee ups, and 10 Burpees as the count
Round 2
Pull ups, Box Jumps, 90 degree flex hang, with sprint to the track 5 Burpees and Sprint back as the timer
Rinse and Repeat both rounds for a total of 4 rounds, 2 of each.
Mosey Back to NOMA
Partner up for Mini Dora 123
50 Burpees, 100 Merkins, 150 Squats
Partner 1 starts exercise, partner 2 bunny hop up NOMA steps, 3 Burpees, run back down. Burpees on steps do not count toward the 50 cumulative!
3 Minutes left, so YHC was going to do a little Mary, until Belloq asked, “No Sunday Mornings?” Silly Q!!! The Renaissance isn’t complete without Sunday Mornings!
Mosey to closest wall of NOMA and complete 5 rounds OYO.
10 Air Presses
5 Donkey Kicks
Last Donkey kick transitions into a Balls to the Wall with one merkin
5 Rounds is no joke!
Times up! Mosey back to the flag!
COT
Countoff, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
What a great way to kick off the week!
“A poker run is an organized event in which participants, usually using motorcycles, all-terrain vehicles, boats, snowmobiles, horses, on foot or other means of transportation, must visit five to seven checkpoints, drawing a playing card at each one. “
YHC has previously over-estimated the PAX’s ability to listen to and understand directions. And YHC was afraid that this particular set of instructions was going to be beyond the attention span of the PAX. The PAX were warned that this was going to require attention. And all but Angie’s List seemed willing to give it a shot.
Quick warmup with some SSH (x31 – to celebrate 31 years since ND’s last National Championship. YHC promised this would be the only ND reference during the workout) and Windmills.
Then – PAX assume plank position while YHC explains the game. The more backtalk and sass, the longer we stay in plank position. Except Jingle Vader. JV apparently has some objection to Plank, so he stood in the Vertical Plank with arms crossed.
The Rules: there are 5 stations around the park. See the map. At each station there are some cards (playing cards) and a card (workout card). Each group picks a playing card, and the workout card tells you what to do (which exercise, how many reps).
Each team visits each of the stations, getting 5 cards. OK, there were other rules too. But I don’t need to go through them all here. The 3 teams (Hawg, King Kong and Bongo; Douille, Angie’s List, Jingle Vader; Catfish, Rudy, iHeart, Da Parish) each took off.
5 Stations with Legs, Planks, Merks, Abs, Burpees. Side note: drawing the Ace of Hearts and its 30 8 Count Body Builder reward kind of sucked. Thanks Catfish.
OK, its about 7:20 and everyone is back in the Great Lawn with 5 cards. Circle up for opportunities to replace cards.
Monkey Humpers: Do Monkey Humbers for longer than YHC, and your team can exchange a card. Rudy got to x40. Hawg, King Kong and Bongo tapped out after 2, and assumed the Al Gore position of shame.
Plank: Plank longer than Rudy and your team can exchange a card. Rudy got to about 90 seconds. Hawg, King Kong and Bongo tapped out after about 10 seconds.
Burpees: Everyone on your team get 10 burpees in less than a minute? Exchange 1 card. Hawg, King Kong and Bogo tapped out at exactly 9 burpees each.
NOTE: Everyone should have realized something by this point.
The Wager: Each team automatically antes 10 burpee. Winner does no burpee, losing teams pay the bet. Douille, Angie’s List and Jingle Vader call the lazy triplets at 25 Burpees. While Catfish et. al. ponder their move, Hawg announces the natural full house they pulled. Fortunately, that allowed Catfish et. al. to Fold and only pay a 15 burpee penalty.
Congrats to the winners who SWEAR they drew 3 7s and 2 10s blind.
YHC’s 4th year anniversary in F3, so what to do? Why – how about the same thing that he did for 3rd year, 2nd year and 1st year? The Q that writes itself…
YHC was joined on a gloomy, chilly Monday morning at Rock City by 13 PAX. Several had been there for previous celebrations. And one made his first ever appearance at the 4th celebration of his Fart Sacking of my first workout. Welcome, Amnesty! Conversely, thank you Bogey – not only did you drag me into this, you’ve actually been at the anniversary each year (as far as I recall, anyways…)
The Thing
Same thing again. Quick warmup before grabbing rocks and heading to the trees.
Captain Dan
With your rock, 2x Lunge, 1x Squat. Repeat, increasing reps each time. Get to the fence at the end of the field. YHC was up to 14x Lunge steps. Scantron and his legs seemed to make it in about 6x Lunge steps.
Take a seat in the People’s Chair while we patiently wait for Triple Shift to arrive. Then we patiently continue sitting waiting for Triple Shift to realize that he is also supposed to take a seat.
Jack Webb
1x Merkin (hand on rock), 2x Shoulder Presses (with Rock). Start increasing. Up to 8x/16x. PAX humored YHC by following his slower-than-you cadence. But everyone powered through…
Circle of Abs and Pull Ups
Circle up for some ab work. While one group of 3-4 ran off to the playground to get 10 Pull Ups in, the rest of the group did some ab work. Box cutters, Flutters, Dollys and Penguins while everyone got their pull ups. Marlin gave a 20 count in his head. The rest of us waited in silence.
Start heading towards home by Lieutenent Danning back to where we started.
Bloom Where You’re Planted
Lets run through some reps without putting the rock down. Shoulder Press, Curl, Row. x12, x10, x8, x6, x4, x2. YHC did need to take a break.
Back to the Flag, still had time for 10 Burpees OYO. PAX – we are getting faster. Previous years, we’ve not had time for EXTRA work at the end.
12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week. YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown.
The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC
SSH x 20
Peter Parkers x 20
Alternating hand to foot touch x 20,
Arm circles x 15 both ways
Windmills x 15
Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;
Pull-ups
jump squats
snake jumps
Dips
Shoulder taps
Diamond merkins
Rinse and repeat for 4 total rounds.
Next we moseyed back to the field in front of NOMA for “The 300”
Again all pax partnered up where there were 4 cones spread about 40 yards apart. At each cone the pax had to perform 75 cumulative reps of the designated exercise.
Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone. When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:
Cone 1 – 75 merkins
Cone 2 – 75 big boy sit-ups
Cone 3 – 75 Carolina dry docks
Cone 4 – 75 American Hammer
With about 8 minutes remaining we circled up for some Mary called out by all the pax. From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.
Finished up with COT for countoff, NOR and intentions followed by Coffeteria.
Thanks for posting and the opportunity to lead as always.