With fellow F3 brethren arriving equipped and ready to roll. YHC made it known that there would be a substitute teacher today. Ringo would be absent from class today and the Q was called upon to fill in on this mild and foggy Gloom too bring the PAX along this journey of learning.. So since we are always learning, YHC chose warmup exercises not to commonly used from the list provided in the Exicon…
Warmup
Toe Touches IC 10, Tabby Taps IC 10, Mantees, Annie IC 20 and Failure to Launch 5..
Thang
With 10 min to spare, Q decided to close the PAX out with some Restorative YOGA š¤!! Oh yeah, the Substitute today was taking a pause from the normal tightening of muscles choosing to loosen instead.. Felt like the PAX welcomed the change of pace..
Count, announce, COT
Q prayed us out..
Appreciate the PAX for following my lead and till the next Gloom šš»šš»āš»!!
Run Ranger Run crunch time ensured that we had a healthy number of Stompers on Tuesday. In order to maximize our time, we ran the traditional route down the bayou, 22:30 out, then turned around and came back. The only rule was that you must have a negative split. We didn’t all achieve the negative split, but we were close. We circled up for COT a minute or two late and gave thanks for the day.
NMM
T-claps to Smooth. He was able to make it just past Earhart. That is the farthest I’ve ever known anyone to make it. 6.5 miles for a just over a 7 minute/mile pace. That’s poster material.
T-claps to War Eagle. He has become a runner in the past couple of months. The young buck must have been feeling his oats as we rounded NOMA on the back stretch. Like a horse to the barn he took off as Rudy and El Guapo approached. He was a good 10-15 feet ahead of me and I was not able to close the gap. I was seriously wondering if he was going to beat me to the flag.
He didn’t.
There was a supermoon in the sky. Problem was that we couldn’t see it. If you haven’t noticed, it will be raining in New Orleans for the next two months.
T-claps to Amnesty and Tool who, each nursing their injuries, were willing to get out on their bikes and get some work in. The ride-by heckling was a nice touch.
Running in shoes is the worst. How do you all do it? It’s awful. If anyone is headed to Hawaii soon, let me know. I’ll give you $5 to pick me up a pair of Locals slippers from the nearest CVS.
Run Ranger Run 10 Member Team Standings as of 1512 hours on 2/20. It’s tight:
The notice came in late Tuesday evening on Mummblechatter that a Q was needed for the newest AO — Popeye’s. YHC graciously volunteered for the opportunity to lead the PAX. The forcast late Tuesday said there was a 70% chance of rain. What do they know? Fear of the flu had some Sad Clowns bailing out on the fun before it even began. YHC thought what a solo workout would look like–not expecting 7 PAX to post this fine morning.
Lafreniere Park is an endless opportunity for fun. Thoughts of the hills, the running track, and the workout equipment all raced through YHC head on the ride over. “Maybe 11s over the hills” “Maybe a run around the track” “Maybe some fun on the monkey bars” and if it rains “Maybe a full workout under the gazebo.” The conclusion…who am I kidding…let’s make this up as we go.
DISCLAIMER
I’m War Eagle. It’s dark. Be carful. Push yourself, don’t hurt yourself.
Then Cruiser (from F3Houston) noted that I was not a professional trainer.
WARM-UP
Mosey around the gazebo and over the bridge.
Hillbillies X 20
SSH X 25
Peter Parkers X 20
Arm Circles 10 forward, 10 backwards
THANG 1
Mosey from the warm up area to the nearest walking path. Route 66 squats at each light poll until we arrived at the east side of the park. It became Route 55 (only ten light polls).
THANG 2
We finished squats on the east side of the park walking track. We moseyed north on the walking track until we arrived at the first light poll.
Route 66 – Merkins
Completed the 11th light poll right in front of the dog park where they had conveniently placed a brick wall.
THANG 3
Channing Tatums X 20
Dips X 15
Tatum Channings X 20
Irkins X 20
Derkins X 10
THANG 4
Indian Run to the workout area on the north side of the park for shoulder work.
Shoulder taps X 10
Rocky Balboa X 10
Right Side Plank X 10 seconds
Left Side Plank X 10 Seconds
Mosey to the next light poll
THANG 5
Rout 66 – Jump Squats
THANG 6
At this point, the PAX asked, “Where are we going?” YHC couldn’t handle the lie any longer. “Guys, I am completely making this up as I go.”
Mambi suggests heading back to the workout area for some Mary.
Right after that my official Team Mothership RunRangerRun Apple Watch informed me we had hit the two-mile mark on our excursion. Team Rock City members were adamant that we were only at 1.5 miles. Suggestions for cheating and asterisks were suggested, but we all know the truth.
7 stations of Mary, in cadence X 15
Leg raises
LBCs
Flutter kicks
Dying Cockroaches
Penguins
Bridge Hold
Freddy Mercurys
Mosey Back to the Flag
COUNT OFF, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER
Heavy hearts for many friends and family members facing health problems.
Ten men gathered in the gloom at Audubon Park and after Seaman was done flirting with some would-be FiA gals, the disclaimer was delivered and off we went…
Into park and circle up for Warm Up
SSH, mountain climbers, windmills, squats
Mosey around the track to the Drew Brees Playground for a quick circuit.
2 rounds of the following:
5 Pull ups
15 Ab extenders on the swings (this was a crowd-pleaser)
20 Dips
Out to Walnut and up to St Charles, left to Broadway
Up Broadway, with 10 Diamonds at each cross street all the way to Freret (50 total)
Right on Freret to the Tulane ROTC building and the beautiful, tall pre-taped pull up bars:
Pull up bars circuit x3 rounds
5 pull ups
10 hanging knee ups
15 merkins
Mosey out to LBC Quad for some Mary (and to test the winds for what meat and gravy was cooking this morning…alas, it smelled like they were just serving cereal)
Flutter x15, Dolly x15, Russian Twist x15
Mosey back out to Freret and along to West Rd
Up Wolfpack Mountain stairs, with 20 Merkins at top and some LBCs, and then back down
Over to the benches for 20 dips, 15 derkins, 20 dips, 5 derkins (shoulders are smoked at this point)
Mosey back to base for 5 (nail in the coffin) burpees then COT
Phew. YHC was smoked!
Strong work from the pax today…we didnāt cover as much distance as I expected (2.7m), but managed to bang out 140 or so merkins, 25 pull ups and a good amount of Mary.
Tsunami is a month old now, and weāre getting 8-12 guys out every time…but we need Qs. There are open spots in March and April, so please sign up. Itās a great AO with lots of opportunity for being creative.
Four PAX took the DRP (Daily Red Pill) and joined YHC at the Milestone Marsh For the first beatdown of the week yesterday. Yes, I’ve been listening to F3’s 43 feet podcast and this week’s episode was about the Daily Red Pill, which outlines a man’s first steps to getting right, or to accelerate fitness. Makes me wonder what’s wrong with me cuz I still aint right.
YHC led the PAX through a brief warm up consisting of the following exercises (all IC x 10):
Windmills, Imperial Walkers, High Knees, Butt Kicks, Arm Circles (forward and reverse), and Torso Twists.
Thang:
The theme of today’s beatdown was that the PAX would execute Bear Crawls instead of Moseying. The only exception was when we moseyed to and from the Lakefront.
Bear Crawl to workout equipment:
PAX does AMRAP timed set of merkins x 5 and pullups x 2 , alternating back and forth for 2 minutes.
Next up, hang from overhead bars for 20 Leg Tucks OYO. Last, it was 5 jumping pullups. Bear Crawl out to the street.
With Heart Rates near capacity, it was time for our only Mosey in the traditional sense–jog to the Lakefront.
Wasting no time, the PAX quickly assembled on the Lakefront before we Bear Crawled to the seawall–20 Freak Nasties, 10 alternating step ups.
Next the assembled PAX encountered the Bear himself…Bear Crawl to Rips!
With Shoulders Burning and the collective posture of the PAX hunched over, each man worked through some up and overs at Rips, while the remaining group did 2 exercises: Rocky Balboas first, then, Squats.
With 7 minutes to spare before the closing bell, it was time for a traditional Mosey back to the Milestone Marsh for some Mary: Freddy Mercuries X 25 IC.
Thanks, Men of the Marsh, for following my lead (on all 4s)…Thanks for the camaraderie and for inspiring me to take the DRP more often than not over the last 13 months.
Nameorama, COT. Thanks for Captain Core for praying us out!
A
nice 65-degree morning, thankfully no rainā¦yet
Welcome:
5 men posted, Snack Pack stopped by to encourage us. Could not post due to hand surgery. Hats off for that act of kindness! Some men won’t get up to exercise at all and he comes all the way out to the AO just to shake our hands. Now thats a friend
Disclaimer: āI am
not a professional trainerā
Warm-a-Rama: 15 reps for all
SSH, Al Goreās, Toy
Soldier, Arm Circles both ways, Wind Mills, then mosey around track to benches
for Freak Nasty and incline merkins. Moved to picnic tables for step ups. Warm up complete
The Thang:
From the Movie Full Metal Jacket āThis is my rifle. There are many like it but
this one is mine. My rifle
is my best friend.ā Well, lets just use
a rock from the creek!
This is MY ROCK! Time to mosey to the creek for some Jacobās
Ladder. Each Pax selected their rock to
cuddle with for the remainder of the hour.
Started at bottom of the hill, only to sprint
to the top āwith your rockā. At top we did set of merkins x 10 on our rock.
Sprint down the hill, careful not to drop the rock. At bottom, we did Peter
Parkers x10 then quickly gathered the rock for another sprint up the hill. Then
it was time for 5 burpeesā, then another sprint to the bottom for a final set
of monkey humpers x 10. 20 second rest
count!
With you Rock! It was of on a mosey through
the park trail to the football field to continue the Thang. We paired up for relay. One team member sprinted to the 25 while the
other partner did merkins until they reached the 25-yard mark. Then that
partner sprinted to them and did merkins while they made it to the 50, then
repeated for 75- and 100-yard line. Rinse, repeat back the other way. 20 second rest count.
Moseyed back to creek still holding our rock
to carefully place them back for another day!
Moseyed back to flag for some Maryās: Leg Lifts Ā¼ to full up position and down same
for x 10, Baby Crunches x 15, scissor kicks x 15, Jane Fondaās left and right x
10, finished with American Hammer x15.
Count-o-Rama
Name-o-Rama
Prayers and request: asked for us to be
leaders in our family and workplace. Prayed for our F3 brothers that were not
able to be with us.
After prayer we discussed the need to reach
out to past participants, try to get them back out.
It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.
1st Shot at Qing the newest AO – I showed up early to drop off the “tire” and set up the cynderblock playground then ran to the fountain to get things kicked off.
Disclaimer – mousy to the “long way” to the playground – with the muscle flag stand, exactly 1/2 mile. Circle up for a quick warmup. All in cadence:
SSH x 20
Scorpion Kicks 10 x each leg
Shoulder Taps x 12
Everyone grab a block – mousy over to edge of the field and line up.
1st Effort – Bear crawl out 30 yards with block – perform 10 merkins – Bear crawl back with block – 5 man makers
2nd Effort – Kong out 30 yards with block – perform 10 merkins – Kong back with block – 5 man makers
Count off 1,2,3
Group 1 – tunnel block slide – pull the block under yourself passing it to next pax get up run to the end waiting for the block to be slide down – continue to mark and head back to the start.
Group 2 – over under with the block – out and back to the mark
Group 3 – 10 curls – 10 squat press – 10 man makers – continue until both group 1 and 2 complete their journey
Rinse and Repeat
Group 1 – Timer – Indian style tire flip, jump through then go to the back of the line. Challenge apprx 40 yards.
Group 2 – Sledgehammer tire slam. 100 count each Pax does 10 reps while the rest of the group does alternating block step overs. If rep count reached then each Pax does 5…..
Group 3 – block squats, deep block merkins, alternating block merkins, overhead block press
Rotate through all 3 stations.
Before returning blocks – 2 sets of arms in cadence curls x 20 with 10 secs rest then overhead tricep press x 20
Roll tire back to QIC truck – Tool recommended Pax should run around the tire while rolling to the truck – challenge complete.
Indian Run back with the Muscle Flag stand in hand leading the charge.
4 minutes of Mary finish with 3 burpees.
COT – Count off, Name O, Intentions, Prayer of Thanksgiving.
Attendees: Catfish, Highrise, Gabrielle, King Kong, Jesus Juice, Screw Top, Fracsac, Care Bear, Brown Eye, Organ Grinder, Tubbs, Angie’s List, Flipper, Rudy, Two Yutes, Dewey, Bongo, Mudbug. We had three FNGs. Welcome Scrapple, Da Crane, and Sunny D!
Started the workout with a mosey to the lawn on the side of the museum. Ran some side straddle hop, arm circles, abe vigodas, and overhead claps to warm things up. Moved to plank position for Catalina wine mixers, plank jacks, peter parkers, and parker peters.
From here we moseyed to the museum fountain for a Dora. Dora included 100 box jumps (on the fountain), 200 dips, 300 LBC’s, while partner hopped up the steps, did 5 merkins at the top, and hopped down.
From here we moseyed back to the field for burpee suicides. These involved suicides with length of 2, 4, then 6 trees, with 5, 10, then 15 burpees at each end.
From here we moseyed to the paddleboat dock for monkey humpers, squat jumps, and lunges. Followed these up with a lovely long round of Jack Webb.
Moved to the grass to round things out with some Mary – Crunchy Frog, Penguins, Leg Lifts, American Hammer.
Thanks to everyone who pushed through, this was a good one! Can’t wait till next time!
RunRangerRun is 50% complete, and according to northshore team 1 captain, Steve, we are in 7th place for runners nation-wide! The maverick machine, Amnesia, has taken sole ownership of team 2, and chugging along! With all of that in mind, YHC pulled in this gloom just in time to jump into the 2 mile pre-thang along with the other pre-thangers, as well as the pre-pre-thangers. With Butt Splice in the mix, there would indeed be a competitive pace man to chase.
The rest of the Saturday warriors were eagerly assembled in the hazy morning around the flag in anticipation of the beatdown in store for them. With the House of Steve under quarantine, Captain Core stepped in to cover Q.
WARM O RAMA
15xs IC:
Cherry Pickers
Arm Circles (forward 10/reverse 10)
Imperial Walkers
Torso Twists
High Knees
Slow Squats
20 Merkins OYO
THANG
Mosied to the Gazebo for:
20 Bay City Scissors – 8 count (horribly bungled in the case), with Flutter Kicks for 1-4 and Hello Dollys for 5-8
25 Irkins on the sea wall
20 more Bay City Scissor (thanks to Zoolander for selflessly pushing the PAX;)
Mosied to the far side of the fountain for:
Big Os – on the sea wall, with legs extended, swing legs in on O. IC 10 counter clockwise, 10 clockwise
25 Dirkins
Partner up for:
While P1 runs to designated tree 25 yards or so away and back to switch out, P2 does cumulative: 1) 200 Chill Cut Peter Parkers 2) 200 Freddy Mercurys and 3) 200 Gas Pumps (legs extended and in for a crunch)
25 Freak Nasties
10 Burpees
5 Burpees
20 Merkins
Mosied back to the gazebo for:
Guantanamo – circle up on your 6, legs straight up. each man take s a turn to go around the circle pushing legs down, as each man brings them back to the sky. Today’s exercise just showed that guys can turn ANYTHING into a competition!
20 Paddy Cake Merkins – Head to head, partners do simultaneous merkins and alternatingly slap hands
Mosey back to the flag for:
25 Ic:
100s
Putins
Little Manny Crunches
Monkey Crunches – in sit-up position, crunch and reach for the outside of your ankles
30 seconds each of: Plank, Chill Cut, Mission Impossible, Chill Cut, Plank, 1 hand- right arm up, 1 hand – left hand up, Back Plank (Heeeey Baby!), Freddy Mercurys
Tanked Up has the anticipation building for his F3 party on March 16th and 2nd-timer, Shrimp Boots prayed us out.
Great job done by a hardCORE PAX , with much appreciation for following QICs lead. May your activities of daily be preformed more steadily with your freshly worked core.
