Well after cleaning court, the pax started to roll in excited to see four of my F3 brothers come for the Beatdown.
warm ups
25 side straddle hops
25 toe touches
25 Imperial walkers
25 mountain climbers
The Thang
Head over to some soft ground.
50/35/15 = 100 three sets
50 sit-ups
50 Merkins
35 sit-ups
35 Merkins
15 sit-ups
15 Merkins
15/10/5 = 30 leg lifts
Hanging from monkey bars
30 step ups right leg
30 step ups left leg
Over to Basketball court
Bear crawl to 3 point line
5 Merkins
Crab walk
5 Merkins
Bear crawl to 3 point line
5 Merkins
Crab walk to end of court
5 Merkins
Shuttle run back to other side
25 flutter kicks In cadence
25 hello dollies in cadence
25 Iron sharpens Iron sit-ups since I cant remember what they were called lol.
2 min. Plank on forearms.
Order might not be exactly but that’s what we did. Lol
Tag: COT Shooter
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Revived Milestone Marsh
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Stair climb rain out (Lightning)
Well since Captain Sparkles is starting to prepare for the annual 911 New Orleans Memorial Stair Climb it was on his agenda to incorporate the Mandeville Trailhead stairs into the Beatdown.
But Mother Nature had other plans throwing some lightning around.
So for the warm up.Side straddle hops originally planned on 20 but with late comer Chewy felt the need to extend the count so Chewy wouldn’t miss out on a few so extended it to 50 as I was approaching 50 got some mumbling from Mr Shooter thinking it would never end. Lol.
25 Imperial walkers in cadence
25 mountain climbers in cadenceThe Thang
Partner up for sit ups
50 each
50 Merkins or your best without stopping
35 sit-ups
35 Merkins
15 sit-ups
15 Merkins
Totaling 100 of each
Jog to bus stop in remembrance of Steve
His favorite. Yep on benches
10 Freak Nasty’s
10 box jumps
10 Freak Nasty’s
5 box jumps
10 Freak Nasty’s
3 box jumps so I’m out of shape
Jog back to Trailhead
2 min. Forearm plank
25 flutter kicks in cadence
2 min. Elevate legs 6” above ground or as long as you can.
30 right leg step ups
30 left leg step ups
Gave last 3 min. To Chewy for some stretching exercises. -
2 is Enough!
Well after a long month of filming a movie and missing many Q’s it was time to get back in the picture. Can’t say i was overly anxious to run 6.1 miles at 0445am
But new i had to get back at it. Then the thought crept in my mind maybe no one will show and I can just go to gym for a light workout. But the morning breeze was so nice that thought left and new thought of maybe doing the lakefront and back little over 3 miles. But thanks to ONE of The Seal Team 6 members for showing up and pushing me a little further than a solo run would have brong. Shooter the man who really inspired the start of the cove held me accountable. Thanks Brother.
There is NO doubt we are STRONGER together! -
High Hopes for 1000
Well with high hopes of the Northshore shining like the North Star Standing out from the rest. I think the simple fact that other pax logging all kinds of miles including bike miles makes it hard for a strictly running pax to shine. No matter this F3 hopefull still would like to see that 1000 Mark broke. In high hopes our 10K Friday would get more participation with this Run Ranger Run as our ISI this month. It seems that the 4:45am is still just to early for some to get out the fart sack!! But I can always count on those Seal Team 6 our Above Average F3 Brothers to show up. Your Q Captain Sparkles trying his hardest to keep up and lead by example showed up just a little earlier to get some foreplay in it wasn’t much but was enough for Shooter to ask with a wondering voice “Captain you getting some foreplay in on a 10k Friday” with the tone of his voice I wasn’t sure if it was a tone of being impressed or concerns that the Captain has gone completely crazy, as if 4:45am isn’t crazy enough. Bushwacker still insisting he isn’t a runner but glides through the dark of the gloom with no signs of fatigue just gets to me since I seemed to struggle just to keep up.
As always count off and circle of trust starts off our 10K Friday then were off wondering where is Steve maybe he will jump in mid way since he lives the closest to this AO. -
Crackerjack surprise
Well committed to the Monday beat down and curious to whom would kick my but this gloom, I checked the Q sign up to see who it would be at 4:00am as I was very surprised no one had signed up to Q in this beautiful weather. Well I thought easy Q right if everyone checks the Q for the day and see’s no one signed up hey probably no one will show and I could hit it light and easy. So I signed up for the Q at 4am. Well not to my surprise there is always someone looking for a workout on the Northshore and had two hardcore F3 brothers ready to round robin it if need be. But just like in a crackerjack box they got a surprise Captain Sparkles signed up to Q at 4am. And since it was last min. This Q had no pre plans for a beat down. So it makes for a very hard backblast remembering everything that was done. But I’ll give it a shot with exercises probably not in order but most certainly done.
Warm up all in cadence
40 side straddle hops
20 windmills
20 High kneesMoving Straight into the thing
IN CADENCE
25 LBC
25 leg flutter
2 min. Plank
50 Putin’s
50 Merkins
25 LBC
25 leg flutter
25 Putin’s
15 Hanging leg lifts
5 pull-ups
15 hanging leg lifts
5 pull-ups
20 LBC
20 leg flutter
6” off ground held legs for 60 mississippi
25 Merkins
20 Toe touches
50 right leg step ups
50 left leg step ups
20 LBC
20 leg flutter
2 min. Plank
1 min. Right plank
1 min. Left plank
50 air squats
25 right side Jane Fonda’s
25 left side Jane Fonda’s
15 combination of bicycle/ Imperial walkers / on Butt very tuff balancing while in motion makes for a great core workout.
Basically it was a CORE day with some or a lot of extra thrown in.
Thanks Shooter and Pelican for being there and holding me accountable to a half way hard beat down. -
8 is Enough
5:15am disclaimer for FNG
Worm Ups
In cadence:
Side Straddle Hops 30
Wind Mills 20
Butt kicks. 25
___The Thang____
Four post back
20 Merkins
Bear crawl to next post
15 Merkins
Bear crawl to next post
10 Merkins
Bear crawl to next post
5 Merkins
Up and down stairs 10 times
Mosey back to grass
Forearm plank 2 min.
Partner up 50 sit-ups
Flutter kicks in cadence 50
Sitting side to side in cadence 25
Mosey to bus area
15 Freak nasty
Hop over bench 10 times
10 Freak Nasty
Hope over bench 10 times
5 Freak Nasty
Shuffle run to end of covered area and back facing same way there and back.
Lunge walk to end of covered area.
Last a 50 yard dash with last person doing 15 side straddle hops -
Surprise it’s Captain for the Q
Well our regularly scheduled Q was called in for special mission last night so at 12:30 AM he sends out a request for someone to take his place. Luckily captains Sparkles checks his Group me messages at 4 AM and steps up to take the substitute Q. Always willing to help a brother out.
Warm ups
50 Side straddle hops in cadence
25 windmillsThe thang.
50 Merkins
2 min. Flutter Kicks
50 Merkins
3 min. Plank
25 Merkins
2 min. Row boats
25 Merkins
25 pull-ups
25 Merkins
50 squats
25 Merkins
Bear crawl quarter court 10 Merkens half court 20 Merkens three-quarter court 30 Merkins full court 40 MerkinsHalf court Lunge walk there and back
Shuttle Run around basketball court changing directions every corner.
Suicides quarter, half, three quarter, & full court
And for the unexpected
50 more MerkinsNow we’re Done!