Join us for Northshore Grow Ruck Training Sunday April 23rd. Meet at the Covington Trailhead for 1330 clown car rollout to Bogue Chitto State Park. 30 minute trip so we should be on the trail by 1400. Two 4.5 laps are in the cards; it’ll take us about 3 hrs. ETA for return to Covington Trailhead 1730-1800. Bring $3 for park entry fee, plenty of H2O, and old shoes because they will get wet and muddy..
Category: Backblasts
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Shorty still upset no one brought their ruck on Wed
15 PAX posted…well 14. I guess Douille had some business to attend to in the first circle or maybe he got up this AM so that he could do 20 SSH and that was enough. Or maybe once he saw that Shorty was a no-show he decided a spontaneous beatdown by RY wasn’t worth sticking around for?
Walking up to the PAX waiting in front of the park – I suspected that Shorty might Fartsack. Not because that has possibly happened before but mostly because I forgot my ruck on Wed. So it was possibly a revenge fartsack? Can we have one of those.
I took the Q- because lets not waste time.
COP 1 in front of Tulane.
SSH, Imp Walker Squats, Mtn Climbers, Smurf Jacks, and Monkey Humpers
x 20
10 All American Body Builders OYO not burpeesThen we mosey’d to Wolfpack Mtn. We ran to the TOP do each stage of a BLIMPS on the way up at each side of the garage. 5 burpees on level 1 south, 10 lunges on level 2 north, 15 imp walkers level 2 south ,etc until we got to the top. Started over after squats. Instead of plank and wait we did BLIMPS until the 6 arrived.
At the TOP – we did 10 min of Mary.
LBC, Peter Parkers, LBT, Parker Peters, Crab Toe Touch, Pickle Pounders, Russian Twists, and Merks x 20Mosey down the stairs – at the benches, dips, decline merks, power up left, power up right. Circled up in the quad and we did 20 lunge jumps, and 10 merks and 20 lunge jumps. Sprinted to the virtual flag.
I have a great weinke for this AO in mind but I need more warning to pull it off – NEXT TIME!
It was a pleasure to lead.
RY
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Lafitte’s Plunge #12
Four men grew stronger this morning…taking the plunge…
-500 meters freestyle
-200 meters kickboard and fins
-free swim to finish the 45 minCountoff, namerama, announcements, shoutouts, prayer!
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Northshore Grow Ruck Training #6
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.
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This is Okwata!
“Do, or do not. There is no try.”
Yoda
No shovel flag to converge around, yet five men still arrive in the gloom for a beat down, yes they do. Are the cool days of spring gone, hmmm? Humid mornings say so, but wait and see, yes? 0530 is upon us, so YHC gives a brief disclaimer, yes he does, and then it’s time to mosey…….
Around the fountain, the men of F3 mosey, and circle up on the grass, they do, for a warm up.
SSH IC x 31
IW IC x 15
Arm Circles IC x 20 (10 forward, 10 back)COP#1
Return to the fountain, these men go, to meet Jack Webb at the bar, where double shots await them.
1 merkin, followed by 2 air presses in the peoples chair position on the railing around the fountain.
2 merkins………… 4 air presses……….
3 merkins………… 6 air presses……….
4 merkins………….8 air presses……….
5 merkins………….10 air presses………
6 merkins………….12 air presses………
7 merkins………….14 air presses………
8 merkins………….16 air presses………
9 merkins………….18 air presses………
10 merkins…………20 air presses………Exit Yoda….
Now that the PAX are awake and warmed up, it was time to get down to business. Mosey to the levee, near the house of pain. Time for some Jacob’s Ladder:
COP#2
Run up the mountain, stop for 1 burpee on top, run down the other side
Repeat this Surge up and down the mountain, stopping for an ascending burpee at the top until reaching 10. If any PAX complete the ladder before the other PAX, continue running up and down until all PAX are complete. (55 Burpees).Move to the house of pain for the next set.
COP#3
Pull-ups AMRAP
Step Ups AMRAP
Catalina wine mixers AMRAP
Jump Squats AMRAP
Run up the mountain, stop for 5 plank jacks, run down the other side, and come back up and over the mountain back to the house of pain (timer).
The PAX saw a Tool hanging on one of the pull up bars, and there was much enthusiasm……wonder who left the pull up assist band here?
After one evolution, YHC called out rinse and repeat…..there was some mumble chatter….this is Okwata! We’re not the JV team!
After the second evolution, rinse and repeat again……total of three rounds.COP#4 – Mary
YHC once knew a man that called everyone “Bubba” and this was always confusing. YHC has digressed, so back to the task…..
WW2 Sit ups IC (4 count) x 25
Flutter Kicks IC x 15
Hello Dolly IC x 15
LBC IC x 15
Box Cutter IC x 15
Tin Snips IC x 15Mosey back to the VSF for the count off, name-o-rama, announce-a-rama, intentions, BOM and a prayer to the Sky Q.
Moleskin
This is the third Q in a row for YHC at Okwata, and Surge has been the constant. T-Claps for the continued commitment. Okwata welcomed Bubba back from his time away, where he was supporting the fitness of his M. YHC thought it had been a couple weeks, turns out it was six weeks. Time flies when one chooses the DRP.Tool is Q’ing the Mothership this Saturday in celebration of his two year F3 Event. You won’t want to miss it!
SYITG!
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Downpainments come in many forms…
“There’s not a lot of running today… Right?”
It was Kim Chi’s lucky day since he waterlogged his running shoes with the recent downpour from the Sky Q. But even though the PAX lucked out from running much today, a downpainment is still required for this transaction, and it was time to pay up. We circled up, gave the disclaimer, and got to work.
Warm-Up:
- SSH x20 IC
- Imperial Walkers x15 IC
- Windmills x15 IC
- Merkin x10 (4-count) IC
- Arm Circles (forward) x10 IC
- Arm Circles (backward) x10 IC
- Pigeon Stretch x10 seconds each leg
The Thang:
Mosey to the starting line of the track for a Merkin Lap (Run half a lap, about ¼ mile, drop and do 25 merkins, finish up the lap and drop for 25 more)
Mosey to the bleachers for continuous painment.
The Gross Workout (12 exercises, 12 reps each):
- Lunges (4-count)
- Merkins
- Homer to Marge to Mr. Burns (Inspired by the F3 explanation for how this workout was named, for simplicity, I’ll call this “Waterford 3”s at Troubled Waters, after the nuclear plant near the AO)
- Dips using the bleachers
- Squats
- Diamond Merkins
- Bay City Scissors (8-count for 1)
- Bleacher Shoulder Press (PAX teamed up to shoulder press one side of the bleachers)
- Lt. Dans (1 squat followed by 2 single-leg lunges for 1 rep)
- Werkin
- LBFCs (Little Baby Flutter Crunches)
- Inclined CHerkin (Push-Up position with feet on the bleachers, lower your body slowly to bring your forehead to the ground)
The PAX agreed this was in fact a gross workout, so we moseyed to the pull-up bar for more filthy exercises.
Pull-Up / Push-Up Combo (I think I’ve decided to call this exercise “Morning Call” – All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it’s his turn to call out pull-ups or until all calls have been made)
After three rounds of Morning Calls, Q decided a sufficient downpainment had been given. But this could’ve been an infomercial because wait… there’s more!
- Copperhead Squats x15 IC
- Inclined CHerkins x15
- Parker Peters x15 (4-count)
- WWII sit ups x55
- Pull-Ups (alternating turns to burn the last few minutes before the sunrise)
- T-Claps to Joe Dirt for hitting 55 total pull-ups to get through the double nickel challenge for the day. Someone needs to add a rucksack to this man. Or give him a donut.
Although running was limited to the preamble, the exercises still gave PAX the business. Prayer and special intentions as we wrapped things up. Thankful for the men who post and hold each other accountable, and those like us… the few.
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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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Improvising at the Birdcage
“Ruck this!” – Birdcage Pax
First GrowRuck AO training of the season! Hawg, Cowbell and YHC wanted to launch the first one at an Uptown AO to spark some more interest from the NOLA Pax….stuff like “Look at how cool there bags look!” & “Wow, I wanna join in the fun too!!” & “Where do I sign up??”. Cowbell & YHC were clown-carring and talking about cool things to do with rucks, and YHC was going to incorporate them all into the glorious beatdown. Cowbell and YHC thought the Pax would be ready to go in the Birdcage gloom:
Instead, we got this:
No one knew what to do…We were saddened. Not even JV or RY had theirs! Oh well, time to improvise… but first…DISCLAIMER
The Thang
Let’s mosey…Cowbell & YHC threw our rucks in his truck bed (blah)….around the parking lot, and over to a grassy area by the bandstand. You see, there was a ruck beatdown in my head, and I had to abort my plan (this is why I never plan these things anymore) and come up with something on the fly…time to think during the warmup
COP #1: Warmup…( + Shorty’s thoughts)
10x Burpees OYO…(maybe we could do team stuff like Dora…or maybe we could just do Burpees for 30 minutes <–half joking on that one)
10x SSH IC
9x Burpees OYO…(what am I going to do?…Elevens??….I wish some of The World was here, they would know what to do…Man, the Pax should’ve just brought their rucks!!)
10x SSH IC
8x Burpees OYO…(Got it! – complete Warmup after this one!)
10x SSH ICMore or less what happened. I think Quick Draw called me out by saying “He’s just making this up”….Yes, my friend, I was. Mosey over to the bottom of the bandstand by the pond, and partner up in groups of 3 Pax.
Circuit #1: Merkincides / Storm the Beach
Pax A: Merkincides down lamp post alley.. 15x Merkins each time you are at the startline (75 Merks total). Once done, mosey back to Pax B & C to complete the round. [Timer]
Pax B: Pax 1 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Planks until Pax C tags you out.
Pax C: Pax 2 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Sumo Squats until Pax B tags you out.Each group of 3 Pax cycled through the job roles one time. Great job men!
Mosey to the half way point in lamp post alley, and partner up into a group of 2 Pax.
Circuit #2: 8-count Body Builders / Animals – courtesy of Hawg’s email preview (Tclaps for the idea).
Pax A: AMRAP x 8-count Body Builders IC…got through about 8 – 11 reps of these each set.
Pax B: Bear Crawl out to a lamp post, Frog Hop back to the start [Timer]Each group of 2 Pax cycled through the job roles two times.
Mosey to the end of lamp post alley by the track.
COP #2: 6MOM
12x Crunchy Frogs IC
12x Putins IC
12x Flutter Kicks IC
12x Hello Dolly IC
12x Real Freddie Mercury ICMosey to a grassy area near the virtual shovel flag (VSF).
COP #3: Plie Work – a Plie is a low squat, toes pointed out at a 45º angle. Pax held this position and did the following:
8x Front Claps IC
8x Above Claps IC
8x Wing Flaps IC
8x F. Arm Circles IC
8x B. Arm Circles ICDone! Circled around the VSF, where we held the COT – Countoff, Nameorama, Shoutouts and a Prayer. Thanks for letting me lead! Maybe next time there will be more rucks!
Moleskin
- On a serious note, F3 beatdowns will get you prepared for a GORuck event. If you are having doubts about making it through the event, rest your mind since our F3 training has the combination of cardio & strengthening you need be ready for the event.
- That said…GrowRuck 03 is 06.10.17. Just sign up… everybody is doing it!
- Check the F3NOLA emails…lots of great stuff in there!
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2 Pax at the Coastie
A PAX of 2 gathered in the gloom. Lights on, clipped in, ready to ride Lakeshore Dr. Loop. ~14mi ride for each rider, averaging 16-17mph. Great ride!!! Fat Tires welcomed!!!
Moleskin – If you are intimidated by the road riders, sign up for a Q and slow them down. We welcome the change of pace.
