Hawg recently commented that the best part of the Go Ruck Challenge is the training and, in particular, the opportunity to spend time with the PAX at a level somewhere south of a redlined heart rate. He was spot on. Another great day of Northshore Grow Ruck training. 2.5 hours about 8 miles from the Mandeville Trailhead to the Pelican Park soccer fields and back. Getting the miles in under ruck and sharing some F2.
Category: Backblasts
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bunny hop
great day to raise up out the fart sack and post to the pax guys!
got out the car this morning to find half the pax at the end of a 2 mile run…. way to go guys.. goruck is right around the bend!!!
630 sharp we opened up with a mosey to the first COP…
side straddle hops
seal jacks
butt kicks
knee highs
slow squats
and Cossack squats (hope you guys hated that!!)
then a mile mosey over to the bb court with suprise lunges and dreaded bunny hops to keep em on their toes!! lol
center court for another cop
started with an exercise I’m sure theres a name for but just have no idea what its called…:( something like the catalina wine mixer without the merkin… although next q i will be sure to include that merkin!! and include the ones i left out this time
then side plank while the pax counts off then a merkin and switch sides… x10
bear crawl across the court round the jungle gym into three pull ups and three dips rinse and repeatx4
into suicedes on the court both backwards and forwards….
merkins
burpies
indian run back to the flag only to have turbo kill us with a solid 6 minutes of mary…
joined by some potential fngs at the flag to finish it off with a ball of man in the cot..
top it off with f2 over a cup of joe and talk about how we can go even harder this upcoming week!!!
thanks guys I’m out
Butt Splice
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Why do we fall? So we can learn to pick ourselves up – Dark Knight
After a Friday night of tossing and turning and just ‘no sleep’, I was glad to get up and get this morning workout thing over with. I’m not sure what’s up with my restlessness, but I have a hunch it has to do with being the Q at Troubled Waters. After driving from Lakeview to D’han with 10 minutes left till ‘Game Time’, I turned into the parking lot with Tool already there and about to take a 1/2 mile warmup run. T-Claps to Tool! I head on over to the Flag and expect Chipper to show up but….alas…a Fartsacker today. Oh well, 6:32 am and I’m late with the warm up and I give a quick disclaimer and off to the COP.
The Thang – In Cadence
20 x SSH, 20 x High Knees, 20 x Butt Kicks, 20 x Hacky Sacks, 20 x Imperial Squat Walkers, 20 x Plank Jacks, 20 x Peter Parkers, 10 x Mountain Climbers, 20 x Shoulder Taps, 10 x Mountain Climbers, and 20 x Hip Slappers.
NOTE: If you notice, I had to break up the mountain climbers because I was gassed and out of breath. One day I’m going to finish the Rudy Special of 25 x Plank Jacks, 25 x Peter Parkers, 25 Parker Peters, 25 x Mountain Climbers and 25 x Shoulder Taps with no breaks. I’m not there but I’m not where I used to be.
Death March and BearPee Broad Jumps
After the COP, we moseyed to the levee and headed east for a Bataan Death March which is an Indian Run and 5 burpee combo. In the run, the last member of the PAX stops and does 5 burpees and sprints to the front of the pack. The last person in line now stops and does 5 burpees and then sprints to the front until everyone has taken a turn x 2. As we finished the two (2) rounds of the Death March, we took a left down the levee to an open field of grass for some BearPee Broad Jumps. We lined up and then proceeded to do a four (4) hand touch bear crawl followed by one (1) burpee broad jump. Then we did an eight (8) hand touch bear crawl followed by two (2) burpee broad jumps. Then we went did a twelve (12) hand touch bear crawl followed by three (3) burpee broad jumps all the way up to 20 hand touches and 5 burpee broad jumps. After some serious mumble chatter about the grass being crazy cold and wet, we did a rinse and repeat.
Jacob’s Ladder
After we got soaked in the grass, we headed back to the levee and proceeded west with another Bataan Death March but only got in one round as we stopped for some Jacob’s Ladder. At the bottom of the levee, we did one (1) one legged merkin then ran up to the top then back down and did two (2) one legged merkins until we reached 7. From there we headed back to the fitness area under the bridge.
AMRAP
There are five (5) stations which QIC put in place. Pull ups, dips, lunges, squats, and frog kicks (laying chest down on the bleachers while hips and legs hang over and then legs lifted up to parallel with the ground). One member of the PAX does 5 pull ups while the other members do as many reps as possible of all the other exercises x 2.
MARY
With just a few minutes left we circle up for Guantanamo. PAX is on their backs with feet six inches off the ground in a circle. Meanwhile, one member of the PAX gets up on his feet and walks over to push down the legs of the other PAX members laying down x 2. After completing the pushing, that PAX member lays down with their feet six inches off the ground and another PAX member starts the leg pushing process until everyone completes the pushing. With just a minute to go, we do 20 x Supermans with arms moving overhead then down to the side and 20 x WW2 sit ups.
DONE!!! Wait, our FNG (Reformer) is still down on the ground with eyes closed. Is he alright? Injured? Dead? Whew!! I see some movement and he starts to rise up after a few minutes. Our FNG made it! So proud that he made it through the workout and didn’t quit.
CIRCLE OF TRUST
We thanked God for this beautiful morning and lifted up requests for Tool’s brother, safety for Hawg’s family as they travel today, Torque’s brother and Triple Shift’s friend (Mrs. Coe) health. So thankful for the opportunity to lead and impact others!
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I always thought our workouts needed a little “Feedback”
I guess I was so worried I would miss my first ever Q that I woke up that morning at 2:00 and 4:00 A.M. jolted awake by the fear that I had overslept. Not thinking rationally at all since if I had thought about it, I would have remembered that I had set two alarms on my phone just in case. If there ever wasn’t a definition for a balmy morning, it would have come into existence after one walked out the door that morning. 77 degrees at 5:30. But that didn’t keep 6 loyal PAX members (and one determined FNG) to brave the elements for a good old fashioned butt whipping. So once 6:00 hit, we went to work…
Warm up:
Side straddle hops (20 IC)
Imperial walkers (15 IC)
Windmill (15 IC)
Mummy (15 IC) (I wish tanked up could have been there)
10 Merkins
10 Copperhead Squats:
Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count for first rep.Kept arms up for the entirety of the next three subsequent exercises:
Arm circles thumbs forward small circles (15 IC)
Hitchhikers (thumbs back small circles) (15 IC)
Pterodactyls big circles thumbs forward (15 IC)Butt kicks (15 IC)
High knees (15 IC)Workout (The Thang)
Moseyed to the back of the School to get our beat down going.
Started off by doing a Duck Walk:
The duck walk is an exercise done by squatting and walking slowly and staying down in the squat the entire time and walking as slow as you can take! Go 2 times to line (about 20 feet) and back never raising out of the squat position. Who would have thought that such an innocent name would have left the PAX groaning so much?Next we did some elevator push-ups:
We started in a plank and on my Q we would go to the bottom floor (few inches off the ground), second floor (halfway up), and top floor (plank) for 1 1/2 minutes.We walked to front of the school for some partnered wall squats:
We partnered up and had the other partner hold a wall squat while the other did 5 burpees and ran up and around the front stairway and back and then replaced you on the wall. 3 rounds total.Next we moseyed to parking garage ramp where we did some Bay City Scissors (core workout) followed by a Bernie Sanders halfway up ramp and then sprinted the rest.
We went to the other side of garage and repeated that to the top level. Shooter looked like he was shot out of a cannon on this round! Once we were on the top we did a sprint to other side, did three Erkins, sprinted back and did three Derkins.
As the workout wound down, we also went down and moseyed to the courthouse benches for our final series. We did a move that I am not sure has a name that I’m calling… 4 count exploding Derkins: Do a Derkin with feet on the bench going slowly down using a four count and explode up on 4 for 1st rep. 10 reps.
We closed out our final sequence with Aiken Legs:
Done in succession with no rest — 20 Box Jumps, 20 Squats, 20 Lunges (10 each leg), 20 Seal Jacks. On account of all of the mumbling, I can guarantee that all of our legs were in fact aching.We moseyed, gingerly I might add, back to the flag.
We circled up for a COT and did our counterama and Name-o-rama
In our closing we got to meet our brave FNG (I knew him quite well already actually). EiEi wasn’t there for his usual input, but I feel we landed on a great one for our FNG. Please welcome to our PAX Feedback!!!
I loved being able to grow with you guys in both strength and fellowship and look forward for that to get even stronger every morning I meet you guys in the gloom. Until next time, see you guys and thanks for letting me lead! (I apologize if I missed anyone who posted. I could have sworn we had 8 so if there was one more I missed I’m sorry about that)
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The Uptowner Yoga Challenge: Week #3
“F3: Fitness, Fellowship, and……Flexibility??” – Random Pax
Hawg texted last night to see if YHC could take on duties of Zen Master for Week #3…of course I could! However, YHC has been having some problems with taking my DRP lately…and it happened again this gloom! With 5 minutes til start time, YHC was still in the fartsack!
Fortunately, the NOLA Pax can handle anything…
The Thang
YHC thinks the first part happened like this…
HVAC: “Where’s Hawg, doesn’t he Q today?”
Bogey: “Probably still nursing his hand.”
JV: “Yes, but he told me Shorty said he would take the Q.”
Pax: [sigh] “Oh, well he won’t be here then!”
Kim Chi: “I’ll take it…I’ve been to every workout this year, so I know all the moves.”Some warmup moves like SSH, IWs, Windmills, etc.
Yoga Work:
- Sun Salutations (x3)
- Runner’s Stretch
- Crescent Pose
- Warrior 1
- Warrior 2….YHC arrived and took the reigns from here
- Reverse Warrior
- Triangle Pose
Joint Mobility Work:
- 3-Plane Neck Movements
- Neck Circles
- Wrist Movements
- Arm Circles
- Torso Twist
- Side Bends
- Front/Back Bends
- Pelvic Tilts
- Hula Hoops
Plank Work:
- High Plank
- Side Plank
- Reverse Plank
- Hollow Holds
- Supermans
Stretch Work:
- Hamstring
- Groin
- Hip Openers
- Runners Stretches…Bogey is very bendy!
- More Hamstrings
- Quads
Done…Countoff, Nameorama, and Prayer…Sorry for being late!
Moleskin
- Anyone have any alarm clock rec’s? I’m thinking of getting one that shocks you if you don’t get up…. or this:
- Grow Ruck 03 is June 10th…. sign up….do it!!
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Northshore Grow Ruck Training #3
Three PAX got after it Thursday evening with an hour and a half of Grow Ruck training. Simplicity ruled the day as the PAX rucked around old Covington for the first hour twenty and then hit the Justice Center’s stairs for the last 10. Lots of mumble chatter and F2. Going to be a great event. Join the PAX for the next training session, even if you cannot make the Grow Ruck event itself.
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Okwata – Beyond Limits
If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee
YHC arrived at the VSF at 0525, and there were no eager men of F3 anywhere in sight. To be honest, YHC’s heart sank a bit, as this may be that day when it would be a PAX of one. Where were the regulars, like Surge and Kim Chi and JV? Through the gusts of wind, YHC saw cars approaching. One, then and another, and so on. There were 2 men, then 3, then 7 upon Triple Shift and Yo-Yo’s arrival! Tinkles visit to Okwata, along with the regulars showing up, gave YHC great joy. Hawgcycles arrival made 8, and it was time to go beyond our limits, it was 0530……
But first, the Disclaimer, and then….
The Thang
On your six!
WW2 Situps IC x 15 – these are the 2 per four count, but still count as 15. Breaking plateaus…..Mosey to the fountain, knee highs as we mosey around it, followed by karaoke one way and the other.
Circle up on the grass on the lake side of the fountain for a warm up:SSH IC x 31 – cause 31 is my thang
Hill Billy’s x 15 IC
Arm Circles x 10 front, x 10 back. YHC tried to hold back the excitement of what was to come next…but the hints began to drop….
How about we all go to the bar, maybe for a drink? No, we’re men of F3! We’ll have a double!Jack Webb Ordered a Double at the Barre!
All together…
1 merkin, followed by a seat against the bar at the fountain for double air presses, aka double shots
2 x merkin…..4 shots at the bar
3 x merkin…..6 shots at the bar
4 x merkin…..8 shots at the bar
5 x merkin…..10 shots at the bar
6 x merkin…..12 shots at the bar
7 x merkin…..14 shots at the bar
8 x merkin…..16 shots at the bar
9 x merkin…..18 shots at the bar
10 x merkin….20 shots at the barWhy did YHC type all of them? Because YHC really likes that one. It is a true downPAINment on our journey to break limits!
10 x WW2 Situps IC
Is that a mountain? It’s a levee, but close enough!
Burp Back Mountain! Partner up!
One PAX does quadraphilia up the mountain, and runs back down, always facing the lake x 3.
Other PAX does Burpees AMRAP, with the goal of 100 cumulative.
Once your team finishes, continue the quadraphilia run up and down the mountain until all PAX is complete.10 x WW2 Situps IC
Mosey to the House of Pain!
4 stations:
Pull ups AMRAP
Step Ups AMRAP
Dips x 20 (timer)
Jump Squats AMRAPRinse and Repeat x 3 rounds
10 WW2 Situps IC
Back to the levee, for more mountain fun!
Run to the top of the levee and do 1 burpee, and run down to the other side
Run back up to the top, do 2 burpees, and run to the other side
Run back up to the top, do 3 burpees, and run to the other side
Run back up to the top, do 4 burpees, and run to the other side
Run back up to the top, do 5 burpees, and run to the other sideBurpees are a great way to test one’s limits, and it’s even a better test when one throws in a levee.
Back to the VSF
10 WW2 Situps IC
Just enough time left for Mary
Flutter Kicks IC x 15
Hello Dolly IC x 15
Real Freddie Mercury’s IC x 15
Tin Snips x 15
Dying Cockroach IC (sort of) x 15Count off, Name-o-rama, announcement, intentions, and a prayer to the Sky Q for the intentions, and to help us to have an impact upon those needing support this day.
Okwata never fails to be a challenge, and it’s a great AO to test one’s limits. If any PAX feels a plateau in their life, YHC recommends a post to Okwata to push the limits, and break through that plateau!I was honored to lead today!
Moleskin
For those in the April Challenge, the PAX completed 55 Merkins, 55 WW2 Situps, and however many pullups the 20 dips x 3 timer allowed.Grow Ruck Call with OBT and Robber is tonight. Check your inbox, twitter feed, facebook, or group me app for details.
Crescent City Classic is coming up soon. YHC will be running it, hope to see others there.
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610 Stomp #84
With self-discipline, most anything is possible
A quote from Ryan Serhant, courtesy of Cowbell
I did not want to wake up this morning. I did not want to get out of bed. I did not want to work out. I wanted my comforter and I wanted to sleep in and I wanted to put socks on because my feet were cold. But then I remembered I didn’t wake up to be mediocre. I didn’t wake up to put a suit on and pay bills and die. I woke up to take advantage of another day on earth. Another day I have the CHOICE to do whatever I want to do to make myself happy. Another day to dominate. Another day to be thankful. Another day to control my own destiny. Someone once told me that most people are already dead by the time they hit my age – we just don’t bury them until they’re 80 or 90. Well I’m not ready to die yet. So screw this comforter and these warm socks and LETS GOOOOOOOOOOOOO!!!
There were two flags at the AO when YHC arrived in the gloom, and this just reinforced YHC that signing up to Q was the right move. There were three men, then four, then seven. It was 0529 and two more vehicles rapidly approached. The final two men arrived just as the time hit 0530. Nine men woke up early and made a choice to take advantage of another day, and to become better. Mediocrity is not acceptable among these men. Let the beat down begin…..
But first, The Disclaimer….and then
The Thang
YHC thought it would be good to incorporate the April challenge into the 610 Stomp, so before we ran, all were instructed to get on their sixes and prepare for WW2 sit ups.
IC x 15 WW2 (Big Boy) Sit ups – these are the two per four count. Although there are 30 in a 15 count, they only count as 15. Remember, we are here to improve.
15 merkins OYOWe ran the regular bayou route, with the following instructions:
10 x WW2 situps and 10 merkins at the following locations:
NOMA, Cabrini Bridge, Dumaine St Bridge, and the Cuban guy statue (Jose Marti). Then turn around and run back.
Stop for 55 dips at the NOMA Fountain.
We sealed the deal with 15 burpies back at the flag.The PAX ended with approximately 4.15 miles, 55 WW2 Situps, 55 Merkins, 55 Dips and 15 Burpees. Although the dips were an appropriate substitute for the pull ups from the April challenge, Cowbell made it crystal clear that 55 pull ups were still expected of the PAX OYO. No argument here…..
We ended the beat down with the COT for the count off, namorama, announcements, intentions, and a final prayer. We will not be mediocre this day.
Thanks for letting me lead!
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All Joking Aside
“Laughter is an instant vacation.” – Milton Berle
Fourteen men decided to get better today. Tclaps to Headhunter (FNG) for posting today! I believe he mentioned that he was EH’d by his friend in North Carolina… awesome! So let’s get to it…but first….DISCLAIMER.
The Thang
Mosey over to the great lawn and circle up.
COP #1 (Warmup)
10x Plank Jacks IC
10x Merkins IC
10x Mountain Climbers IC
30x SSH ICLine up on one side of the great lawn.
Elevens (Burpees / Jump Lunges [R & L = 1 rep]): Start with 10x Burpees, run across to do 1x Jump Lunges, run back across… decrease Burpee reps x1 & increase Jump Lunge reps x1 til they flapjack.
Yeah, by 648 the Pax was gassed….we went from 0 to 100mph real quick.. for our engineering-minded Pax, that an acceleration rate of 333.3 mi/hr2:
So up next, we circled back up on the great lawn for 40x Burpees….kidding!! April Fools!
COP #2
10x WWII Situps ICMosey by Tad Gormley and circle up again.
COP #3
10x WWII Situps ICMosey to the Refinery and break up into 3 groups.
Group 1: 2x Pull Ups / 5x Merkins (8 sets of these – Timer)
Group 2: 5x Dips / 10x Flutter Kicks (AMS[ets]AP)
Group 3: 5x Knee Ups / 10x Hello Dolly (AMSAP)Good work men! Rudy showed up right after the circuit work, and tagged along the rest of the way. Tclaps!
Mosey over to some more grass.
COP #4 (4MOM)
10x WWII Situps IC
15x Putins IC
15x Crunchy Frog IC
5x WWII Situps ICMosey to NOMA and circle around the fountain.
COP #5
3x Box Jumps (be careful Bongo!)
3x Squat Jumps
Cycle through this circuit until youre toast. I believe many got through 6 rounds.Back to the flag.
COP #6
20x WWII Situps ICHeld the COT, which included the countoff, nameorama, shoutouts and a prayer. Thanks for letting me lead.
Moleskin
Pax got a great jump today on the Double Nickel Challenge going on this month. The challenge includes 55 Merkins, 55 Pullups, and 55 WWII Situps every day in April. Join our GroupMe chat if you want to track your progress.
Grow Ruck is happening on 06.10.17. Everyone is doing it!! Don’t be like Ronaldo and wish you had signed up:
Here are some other CSAUPS:
- Born to Run 5K – Saturday 4/8/17. Click here to register Great cause. Kimchi is Q
- Battle 6:11 Gulfport – Saturday 4/29/17. Click here to register. Awesome is Q
- Tchoupitoulas Barathon – Friday 5/12/17 Registration is here. Yankee is Q
- GrowRuck – Saturday 6/10/17. Click here to register.
- Battle 6:11 Mandeville – Saturday 6/24/17. Click here to register Awesome is Q
- Seabee Volkslauf Mud Run – Saturday 9/9/17 Click here for website. Surge is Q
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Northshore Grow Ruck Training #2
Four PAX gathered at the Mandeville Trailhead this afternoon for a two hour round trip ruck to Fontainebleau State Park. Lots of mumble chatter and F2 along the way, the highlight of which was learning that one of us was once a successful Mary Kay cosmetics rep. You’ll never guess who but what can he say the ladies loved him and still do. The rest of us took notes. Negative split the return trip as we settled into a nice rhythm leaving us with four good minutes of stair climbs to wrap things up.
