This Sunday was a simple one, catch up on Run Ranger Run miles. A brief disclaimer, and a quick warm up:
SSH x 20, Grass Grabbers x 10
Mosey to the practice track and do some miles…..
Stretch for a few minutes before heading back…
Stop behind NOMA for 3 Sunday Mornings! It’s just not the Renaissance without them!
COT followed by 100% attendance at coffeteria. Good Times!
SYITG
I once was lost, but now am Found(ry). This statement technically makes no sense, but I liked the way it sounded so I decided to use it as the name for the Backblast. With that being said, here’s how things went down:
WarmUp:
The Thang:
After that, we did some static stretching, count-off, name-o-rama, announcements & intentions. Thanks for the opportunity to lead, fellas. I always enjoy it!
Lovely rainy day at the renaissance with 4 PAX: Belloq, Fracsac, Vagabond, and Catfish (Q).
Started in front of the museum with some windmills, grass grabbers, and side straddle hop.
Bataan death marched to the Foundry for a quarter Murph, then did a Bonnie Blair ring of fire (count to 10, 2 is 1, holding al gore between sets).
Bataan death march to the Wisner bridge, did a lap and a half up and down the bridge with a set of ten burpees after each lap.
Bataan death march to the museum porch. Did about 4 minutes of Sunday mornings (10 overhead press, 5 donkey kicks, 1 balls to wall press).
Back to flag for a few 8-count bodybuilders, then COT.
Since we do all this damn running anyway, we might as well see how we’re doing, right? There is some good research that suggests setting real goals and regularly tracking progress increases our chances for success. So let’s do it. Today: a 5k
Of course, there is also the matter of a beautiful hammer adorned in freedom and f3 stickers that we would like to hang on to. Perhaps the “men of the Wally run” or the weekend crew will actually bring it out to the Stomp for all to enjoy next time.
In no particular order, here are the times submitted to me and a list of the PAX who have not submitted a time yet, in the event they decide to:
We will revisit this challenge post RRR and see if we got any faster.
Thanks, as always, for allowing me to lead a workout in a group full of leaders. – Kuch
The morning after the crazy Ivan 5 PAX met in front of NOMA for YHC’s VQ. As it was about 20 degrees cooler than yesterday, YHC gave the disclaimer and started our warm up.
Warm up
SSH x 20
Abe Vigoda x 15
Forward Arm Circles x 15
Dying Cockroach x 15
Peter Parker x 15
Parker Peters x 15
With Warmup wrapped up, PAX Indian Ran over to the Great Lawn for:
Four Corners Escalator
1st exercise in one corner, run to the next.
Burpees x 10
Merkins x 20
LSS x 30
LBCs x 40
After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then:
LBCs x 40
LSS x 30
Merkins x 20
Burpees x 10
Pax then formed a line and Indian Run over to Roosevelt Mall for
Route 66– Jump Squats
Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:
Route 66 – Decline Merkins + Dips
PAX completed these and then it was a short mosey over to the back of NOMA for:
Sunday Mornings
10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Complete 5 total, with an extra if you finish early!
COT
Thank you all for making my VQ a memorable one. It won’t be the last. Apologies for the lateness of the BackBlast, my login got lost in spam.
Count off and Name-O-Rama, intentions and closed with a prayer.
100% attendance at Coffeteria.
15 PAX joined YHC on a beautiful, calm Saturday. The temp was 48 degrees F, which was perfect weather for a beatdown. Today marked YHC’s 2 year anniversary of joining F3 and was also first day of Chinese New Year (Year of the Rat). YHC gave his standard disclaimer and ran to the great lawn for some warm-up exercises.
The PAX did the following warm-up exercises in cadence:
SSHs x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Windmills x 10
Imperial Walkers x 20
Peter Parkers x 15
MCs x 15
Parker Peters x 15
The PAX formed 2 lines in Indian Run formation and jogged from the great lawn to the track.
At the track, the PAX circled up to do some Dirty McDeuce.
First Set:
Slow Merkins x 10 IC
Squats x 20 IC
Flutterkicks x 20 IC
Then ran to the middle of the football field and back.
Second Set:
Shoulder Taps x 20 IC
Lunges x 15 IC
Hello Dolly x 15 IC
Then ran to the middle of the football field and back.
Third Set:
Burpees x 10 OYO
Jump Squats x 15 OYO
LBC’s x 20 IC
Then ran to the middle of the football field and back.
The PAX formed 2 lines again in Indian Run formation and moseyed to the fountain in front of NOMA. Each PAX partnered up for Dora 1, 2, 3.
DORA 1, 2, 3
100 Step-ups – while one PAX was doing the step-ups, the other PAX was Rat Crawling (thanks to Popalock for reminding the Q to stick with the Year of the Rat theme) instead of Bear Crawling from the fountain to the 2nd set of the steps in front of NOMA and back.
200 declined shoulder taps – while one PAX was doing the shoulder taps, the other PAX was lunge walking from the fountain to the 2nd set of steps in front of NOMA and back.
300 LBCs – while one PAX was doing LBC’s, the other PAX was bunny hopping the same distance as above and back. Flap Jack until all exercises were completed.
SPRINT
Upon completion – Picked a different partner and went to the field next to NOMA. Each PAX lined up by the first tree.
First Set:
One PAX sprint to the 4th tree and did 5 hand-release merkins and sprint back and tagged his partner. Flap jack until each PAX did 3 rounds of the sprint.
Second Set:
One PAX sprint to the 4th tree and did 10 SSHs and sprint back. Flap jack until each PAX did 3 rounds of the sprint.
The PAX then moseyed back to the flag. Everyone ended the day with a 2 min plank (1 minute in high plank and the final minute in low plank).
COT. I am very grateful to be able to workout with the PAX on a regular basis. I never take it for granted the fact that I am able to attend F3 workouts 2 years straight. I hope to do this for a very long time. SYITG.
King Kong
YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.
Mosey to the Great Lawn, taking the long way, circle up for the warmup
SSH IC x 31
Hillbillies IC x 20
Grass Grabbers IC x 10
Arm Circles x 20
Peter Parker IC x 15
Mountain Climber IC x 15
Parker Peter IC x 15
Have the Pax count off and remember their number…..for later
Mosey to a long side of the Great Lawn for BLIMPS:
Burpees x 5
Lunges (each leg) x 10
Imperial Walkers x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..
Mosey to the cones set up on the Great Lawn for suicides:
The cones are set up like a basketball court.
Sprint to quarter line and back – 5 merkins
Sprint to half and back – 5 merkins
sprint to three quarter line and back – 5 merkins
sprint full court and back – 5 merkins
Next up was involving the cones again:
Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
Note: bear crawl and PP are similar yet different…..
Pax averaged 4 burpees, so 19 so far….
Next up was a mental exercise to test the Pax when tired:
YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.
First penalty administered:
SSH IC x 5
10 Burpees OYO
SSH IC x 5
9 Burpees OYO
Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
SSH IC x 5
8 Burpees OYO
SSH IC x 5
7 Burpees OYO
Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
SSH IC x 5
6 Burpees OYO
SSH IC x 5
5 Burpees OYO
SSH IC x 5
4 Burpees OYO
SSH IC x 5
3 Burpees OYO
SSH IC x 5
2 Burpees OYO
One more chance for Pax to get it right: but one pax started counting during silent count…..
Penalty followed….
SSH IC x 5
11 Burpees OYO…surely some Pax anticipated 1 Burpee….
That was 65 more burpees, for 84 total
Back to the cones for more suicides:
5 Burpees, complete a full set of suicides like before, end with 5 burpees.
That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..
A little Mary:
LBC’s IC x 20
Flutter kicks IC x 20
American Hammer IC x 10
Belloq, Willie, and Gabrielle take us out with some stretches…..
Mosey back to the Shovel flag for COT:
Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!
SYITG!!
LSU 45 – Clemson 28. And it seemed like it could have been much much worse than that.
Tuesday morning, YHC expected a lighter-than-normal crowd at the Stomp, as many PAX would undoubtedly still be sleeping off the after-effects of The Stomping. And YHC wasn’t disappointed. OK, maybe a bit disappointed but not surprised.
In the pea-soup, 8 hardy PAX arrived for their morning workout. 7 Regulars and 1 out of towner (welcome, 49er from Kentucky – and Thanks Hokie Pokey for shuttling another Hokie around!)
30 Minute run down the typical route. 15 mins out and 15 mins back. Then lets get to the track. Holygrove bravely takes off with Shuffles and Catfish – I suspect he quickly regretted that decision. Eventually YHC caught up to him, and enjoyed the rest of the run – thanks for the F2 along the way! And thanks to Woz for pacing and pushing us!
At the track for some speed work. But first – a brief recollection of this remarkable season
Yup, 1-2-4. Sounds like a Ladder. So – lets finish up with the Sprint Ladder. 100, 200, 400, 200, 100 yard sprints. In between each, 100yd mosey/walk to recover.
Back to the track for COT – prayers for discipline for all of us in facing our challenges, and for Mr. Holygrove (Alvin) in particular during his recovery.
5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes. 8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty. The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.
The clock hit 0600, time to give a disclaimer, then mosey to the field for:
Warmup
SSH IC x 31
Abe Vigodas IC x 10
Hillbilly’s IC x 10
Arm Circles IC x 20
10 Burpees OYO
Bataan Death March
Traditional Indian Run on the track around the lagoon, only
thing added is the last Pax drops for 3 Burpees and catches up with the other
Pax to take his position in the front, tagging the last Pax as he passes.
Take the festival grounds track to the Foundry, continuing the Bataan Death March.
COP – Foundry
Five Stations,
Station 1 – pull-ups AMRAP
Station 2 – Big Boi Sit Ups AMRAP
Station 3 – 90 Degree Flex Hang As Long As Possible
Station 4 – Squats AMRAP
Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer
Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track
The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.
Bataan Death March
Take the route we came, back to NOMA. YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder. Continue the Indian Run to the backside of NOMA for some Sunday Mornings! But first:
Merkins IC x 10 (4-count)
LBC’s IC x 20
Crunchy Frog IC x 10
Sunday Mornings
10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Complete 5 total, with an extra if you finish early!
COT
Count off and Name-O-Rama, intentions and closed with a prayer.
Thanks for posting with me today, and way to kill it in the gloom this morning!
100% attendance at Coffeteria!
SYITG
Lovely windy morning on the Mothership with 9 PAX.
Started on the Great Lawn with some windmills, grass grabbers, arm circles, and side straddle hop. On to our faces for Parker Peters, Plank Jacks, and Peter Parkers. Then on to some 8-count bodybuilders to finish the warmup.
Moseyed over to the treeline for 11s with burpees and catalinas. Faster PAX did LBCs and overhead claps while waiting for the six.
Took a quick mosey over to Cafe du Monde and then back to the peristyle. Did a merkin ring of fire (3 rounds), then 10 burpees OYO, then a squat ring of fire (hold al gore b/w squats, 3 rounds), then 10 burpees OYO, then a flutter kick ring of fire (hold legs up b/w kicks, 3 rounds), then 10 burpees.
After this, got some donkey kicks in, then moved to the benches for right leg step-ups, dips, left-leg step ups, incline merkins, then calf raises by the columns.
Another mosey to marconi and back to the peristyle. Finsished up with some 8-counts, then back to flag for COT.
