Two men arrived to the aquatic gloom in search of self-improvement. Full moon looks great and the sunrise will be nice. Let’s go outside. Quick disclaimer and get to work
The Thang
Announcements: Lakeview Running Club at the Basin; BFF ride Sunday May 21.
Intentions: Mama’s
Thank you for the opportunity to lead,
Da Parish
First off, t-claps to the gents who made it out Friday night for the 4-hour ruck and turned it all around to make the 6:10 warm-up run… and still outpaced YHC. It is both annoying and inspiring, and YHC has vowed to make it to next Friday’s 4-hour ruck just to be part of the club.
Warm-Up: SSH, Windmills, Cossack Squats, Toe Touches, Imperial Walkers, and Butt Kicks, all 20x IC.
The Thang:
To the sea wall for a set of 11’s: Freak Nasties on the sea wall, burpees at the curb. YHC learned the hard way that there’s a reason no one incorporates burpees into a set of 11’s.
Mosey to the playground for some Captain Thor (1 sit-up : 4 Russian Twists), where Grundy quoted Emerson, saying, “Man’s life is a progress, not a station.” Or something along those lines. The PAX took it to heart and progressed 1 up from our personal best, reaching a set of 8. And I’m still feeling it.
Next up, hands outstretched, palms up, then down. 50x. No, that didn’t do anything… 100x. Still nothing… 200x does the trick!
Mosey to the perimeter for four stations: merkins, LBC’s, Mountain Climbers, and Squats. Two teams of 4, with one teammate at each station. The teammate doing the merkins does 15, sprints to relieve his teammate at the next station, sending that PAX to the next, and so on. Rotating each PAX through all four stations twice.
And finally, not much of a surprise, but a trip to Rips was in the cards this morning. The usual Rocky Balboas, up and over, lateral RB’s, up and over. Rinse and repeat until time’s up.
A sprint back to the shovel flag where Tank finally took home the gold (Grundy sat it out), and immediately on to the countdown, nameorama, welcoming of FNG Boomer, announcements and coffeteria. Thanks guys for a great Saturday morning!
Where are the Qs for The Foundry? Why is a world traveler from Uptown having to bring out his passport to Q for The Foundry? Does The Foundry fall to neglect just because Buttercup (YHC meant Amnesty) is sunning himself in The Philippines? Where are the Red Pills, gentlemen? Then Shorty appears (and re-appeared Thursday and for a ruck-o-rama today, Sunday), so YHC is just all confused. Oh well. YHC can’t solve these conundrums alone, but will do what he can. So with a Disclaimer, the PAX is off.
After a mosey past the tract, COP1:
Mosey to the shaded foundry for COP2 for a round robin: 1st PAX, Box Jumps 12 for the count; 2nd PAX, Dips AMRAP; 3rd PAX, Squats AMRAP; 4th PAX, Inverted Rows AMRAP; 5th PAX, Orangutan Leg Lifts AMRAP; 6th PAX, Pull Ups AMRAP. Rinse and repeat, but substituting 12 burpees for the count in place of squats. Rinse and repeat again, but substituting 18 slerkins (slow merkins) for the count in place of burpees. Enough mumble-chatter about pinched nerves and sore shoulders persuaded YHC not to rinse and repeat yet again.
So instead the PAX moseyed to one of YHC’s favorite spots, Tool’s Wall, for COP3:
QHC would have preferred to do this about three or four times longer, but the clock was ticking as it has a wont to do. So instead the PAX moseyed around Tad Gormley for a green, moist open space for six minutes (plus or minus) of Mary. Each PAX picked his favorite DownPainment for 20xIC. YHC knows Shortly with a demonic grin selected Crunchy Frogs, and YHC ended with Dying Cockroaches; YHC remembers someone chose Real Freddy Mercuries and someone else Putins. Unfortunately, YHC can’t now remember what two PAX chose for a final beatdown, but it was good and sweaty.
The PAX then moseyed back to the flag for a quick countoff, name-o-rama, and COP in thanks for the morning and all our blessings. Peace, Jingle Vader
Five NOLA Ruckers showed up at the Mothership on this fine Mother’s Day morning for a march through history. At 06:00 we hit the streets and wound through the park, passing the museum and onward to the still standing statue of Gen. Beauregard. From there we took Esplanade Ave to Royal street and made our way through the FQ crossing Canal and on to St. Charles. From there we made our way to Lee Circle for a quick visit w General Lee, who still stands today. Next we rucked over to Loyola Ave and then to Canal. We moved toward mid-city and the intersection of Jefferson Davis Pkwy. As we know, the Davis statue ain’t dere no more… We moved on toward the bayou and took the Lafitte Greenway back to Carrollton and made our way back to the Mothership to disburse. In 2:24 we covered between 8.2 and 8.9 miles depending on who’s device you believe. If YHC were more tech savvy, the photos would accompany this post…
Good Times!
Roots
Four PAX rolled out from the Covington Trailhead Friday night at 1900 for the 9th installment of our GrowRuck 03 Training. We ended up executing a modified Murph of sorts over our 11.75 mile ruck around Old Covington. Each PAX carried a coupon for 15 minutes then we all hit the deck for 10 Merkins and back up for 20 squats and 30 good mornings before exchanging the coupon. 15 exchanges total through the evening with a Swiss watch precision arrival at the Tap Room at 2300 for some cold ones. It would be fair to say we were all feeling it at Saturday morning’s beatdown, but the good news is that we are going to be ready for the main event…or at least that’s the plan.
A PAX of six posted today
here’s how it went:
salutations
short disclaimer
warmup
20xIC side straddle hops
20xIC arm circles
20xIC imperial walkers
20xIC toe touches
20xIC hillbillys
20xIC squats
20xIC buttkicks
20xIC zombies
20xIC seal jacks
mosey to the back of St. Tammany Schoolboard TajMahal
stops and starts; run up and backpeddle 2,4,6,8 parking spaces
at posts: leg swings; left and right
stops and starts; lateral hop 2,4,6,8 parking spaces
at posts: leg swings; front and back
mosey to the front of St. Tammany Schoolboard TajMahal
circle-up around the flagpole, the group does one merkin…and holds in plank position, while one PAX 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, bearcrawl to flag pole, shoulder tap, reverse bearcrawl back to starting point.
next; form a circle about 20 foot radius from flagpole, bearcrawl to flag pole, shoulder tap, reverse bearcrawl to starting point.
mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
back peddle half way up the first floor ramp, turn and sprint up rest of the way
jog across the second floor ramp,
back peddle half way up the third floor ramp, turn and sprint up rest of the way,
on the top deck of the parking garage
4x sprint across the width of the deck, derkin, and burpee at 4 points per sprint
mosey down the stairs to the “Noodling for Rats” ledge
5 pull-ups, 20 rocky balboas
…around this point, Tanked-up tells Moby that he has a nice butt. The PAX is stunned into silence. YHC is worried that Tanked-up is not getting enough oxygen. But for “duty and humanity” we continue…
5 pull-ups, 20 mini box jumps
mosey to the front of the Courthouse, circle up around the flagpole for a few merkins, bear crawlin clockwise,
a few more merkins bear crawling counter clockwise
mosey back to the trailhead, sans flag, for forty seconds of Mary
chose to do bicycles
count-o-rama, lead-out prayer by Grundy
Fun!
Two Nola pax met up at the birdcage for another evening of Go Ruck prep. YHC initially thought Thursday evenings might bring a good crowd… You’re missing a chance at some great 2nd F if you’re not showing up. We took off at 18:10 and made our way through the park to Loyola, where we made the obligatory ascent up WPM ramps. After quick scan of our city we descended the ramps and made our way through the Tulane campus and over to The Boot. There were many more students around than YHC expected, so we moseyed on to Maple street and stopped at Phillip’s for refreshments. From there we headed back to the park and around to the starting point. 4.95 miles were covered along w many important topics.
Good Times!
Roots
It was a dark and dreary day in troubled waters where the skies had keapt all but 2 away from the challenge at hand.
After a disclaimer and extra 60 count for any possible stragglers, the pax proceeded to the spot where the flag should’ve been and began the warm up.
SSH x 20
imperial walkers x 20
windmills forward and backward x 15
overhead seal clap x 20
bird stretch each leg x 10 seconds
after a mosey to the basketball court and finding a dry spot, the pax cranked out 25 squats, 20 flutter kicks, then 20 scissor kicks, followed by one half mile lap.
Now that we’re awake, the pax then embarks on a trust challenge. At the basketball court, the pax does an exercise while one member runs to the flag and back. Once back that member rejoins the pax and then the next member makes the journey. Normally exercises change for every member that makes the journey, however, with a limited pax, those not running chipped away at their 300 squat challenge. After a few rounds of that, the flag changed to the pull up bar/ box jump bench for 10 reps a piece, 2 rounds each. The Pax finished their squats, moseyed to the flag area, finished out with some flutters, scissors, and ww2 sit-ups and called it a morning, completing our daily challenge in the process.
For those of you who haven’t put it together or don’t know, the flag area is right by the cars and the basketball court is on the other side the park. The trust in the trust challenge was trusting the guy making the journey to come back and not leave you stranded doing squats. However this pax in troubled waters doesn’t have to worry about that one bit.
tclaps to kimchi for making it out
Glorious morning on the lakefront, summer humidity is starting to make its presence known. Pulled in alongside the parked and running cars holding other PAX just waiting to get started. Yup, that’s Shorty’s car. And Cowbell. And ….. Um, no driver in that one. No PAX either. Just a ghost car, idling and waiting for godot, I guess. YHC happy to return to the site of his last real F3 workout 7 weeks ago. But then who appears next in the gloom but The Culprit. YHC stared (perhaps glared) at Triple Shift, and covered up his pinky in instinctive defense mode.
Quick disclaimer as JV told us time was a-wastin’. And then we were off.
Jacks COP: Mosey towards the levee to start off with some Jacks
40: 40 times over the levee. 10 exercises, each done in 4 sets of 10 reps. Over the levee for set 1. Back over for set 2. Back over for set 3. Back over for set 4. After set 4, continue the exercise until the 6 finishes.
Half way. Break for 30 count from Cowbell, then a 1:00 Elbow Plank. Then continue…
6:15 on the nose, so back to the VSF for count-off, name-o-rama, and close with a prayer.
Great to be back out at it with the group. I thought 6 weeks of running would have kept me in good shape, but there’s a big difference between the running and Levee Running. Looking forward to being back in the saddle again!
The Birdcage is getting crowded for a cool morning and an earlier rising sun.
A euphoric feeling of exhaustion, coffee, and determination to drive the masses to exercise.
We began with the obligatory mosey and warm up circle
SSH x20
Imperial Walker Squats X20
Forward Arm Circle X20
Reverse Arm Cricles X20 (thank you Quick Draw for counting correctly!)
We then moseyed to Oak Alley for alternating lunges and butt kicks.
At the track we run Burpee Me If You Can out and back total 10 Burpees
Back up Oak Ally alternating lunges and high knees.
At the bandstand we partnered up for Dora 100 Mericans, 200 Dips, and 300 Declined Parker Peters, while partner rant to track and back.
Lastly we moseyed to Oak Alley for alternating lunges and wind sprints to the flag!
