4 pax converged on mandeville city hall for the scramble. Like every week, we solved all of the world’s problems during our 4.4 mile jaunt across the quiet, peaceful, gloomy mandeville lakefront. Pace was 8:30.
Tag: @Jose10k
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Fire and Stone: Cinder Block Circuit Challenge – from Jose10k
Welcome to the “Cinder Block Shenanigans,” where your local gym meets a construction site! Grab those cinder blocks like you’re building a house… or your muscles. We’ll start with a set of 11s. Each member of the PAX grabs two cinder blocks to do deep merkins to remind you what gravity feels like, then it’s fireman carries from the stop sign to the first light pole. What exercise did we do on the other side? Rows for the H**S. After a couple of rounds we felt the burn in our forearms sure. Thank goodness for a few 10 counts before going back.. Burpees will make sure your soul leaves your body temporarily, but don’t worry, you’ll catch it on the 1/3 mile lap. 30 burpees, run the lab, 20 burpees, run the lab, then 10 more burpees.Finish strong with a core workout 50 reps OYO of lbcs, freddie mercurys,(2 is 1) and penguins (2 is 1). Great work gentlemen, y’all push me to be better. Here’s hoping the humidity starts to go away soon. The race is only a month away Spartan warriors.
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Ain’t Nuthin’ Lazy About It (Except Maybe The Q) – from Steve
Definitely a lazy Q day. YHC coulda shoulda woulda done something a little more interesting, but hey, they can’t all be winners.
Another muggy one, with Jose coming in dripping wet, looking like he just came back from getting some especially hot stock tips from Celeste and Lisa. (Sorry, I know the moment has passed, couldn’t help myself).
Some light chatter about the magic of camera angles and Tom Brady’s skills in the announcing booth and then it was time to buckle down and get to it:
Warmorama – Usual business…
Time for the first Dora, P1 hits the stairs, P2 starts in on a cumulative rep count of:
100 Merkins
200 Step Ups
300 Gas PumpsWe took a “break” for a quick round of Captain Thor. Similar to Jack Webb, it’s an ascending count of big boy sit ups and American hammers (a 1:4 ratio increasing each round).
With Jose moseying on to greener pastures, the three of us formed a team for our second and final Dora, the dreaded Lazy Dora:
100 merkins, partner holds plank
200 squats, partner holds Al Gore
300 flutter kicks, partner holds a 6” holdShooter is right, there ain’t nothing lazy about it.
COT with talk of Grundy’s Spartan training coming up this Saturday, and prayers for Pelican’s boy. Appreciate you gents posting and allowing me to lead this morning!
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May, I have your attention please! – from Shooter
With beautiful conditions on this gloom, 6 HIMS decided to take the red pill 💊. YHC arrived with dice, rope and block in hand. We circled up for some warmups of Good mornings, Toe touches, cherry pickers (don’t follow the Q), Abe vogoda’s, and arm circles. Made a warmup lap and returned to center court for instructions. I thought I was explaining well but you know if don’t come out quick enough Jose10k will surely let you know… Funny thing was this educator would still need more instruction along the way..
Alternated 2 PAX at a time for rope and coupon work of overhead press and curls for the girls. Block work was the timer. Other PAX took turns rolling the dice for stated exercises. After all 6 completed we took a lap R/R until we all got in the work.
Finished with plank and 20 2/1 mountain climbers and 10 2/1 peter Parker’s.Appreciate the post and until the next Gloom 👊🏼👍🏼✌🏼!!
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I Like the Older Boys😳 – from Bushwacker
Imagine the reaction when those words came out of Tank’s mouth as we were gathered for rehydrating and caffeinating at Abita Roasting! Of course, he was reminiscing about his childhood, inspired by the chemistry of Duke and Will I am (having a 2 year age difference). That’s right, the 2.0s are taking over the Au Lait! In training for the Turkey Trot, and inspired/excited by tales of Will I am’s consistent participation, Duke chose to attend his 1st Au Lait and persevere through his 1st 4 miler. With support from the whole PAX, he started in earnest, the energized 8 year old leading the way. At the 2 mile mark, QIC and qicJr turned back, while the rest surged onwards to push through the rest of the current route. Meanwhile, Jose, who has always run the the beat of his own drummer, had fallen back to take his own abbreviated track. From out of nowhere, he swooshed up from behind a struggling short-round, to encourage him with his stoic presence, ubiquitous soundtracks and teacherly words of wisdom. The three intrepid adventurers carried on to the end with every ounce of vigor a breakfast bribe could muster. Within scant minutes, the rest of the men appeared from around the corner, having traded Steve for Will I am! Of course, OCD Steve was just rounding out his Garmin-tracked mileage to 5.0. Beau and William played cornhole and breakfasted while the titular phrase passed from Tank’s lips like an uncurated comment caught on a hot mic….
All this to say, a great group of men enjoyed more great mumble chatter on another great run marking another great Au Lait! -
Triskaidekaphobia or Fear of the Number 13 Fear or avoidance of the number 13. It is also a reason for the fear of Friday the 13th, called paraskevidekatriaphobia. – from Jose10k
3 HIMS showed up, not afraid of the number 13, not afraid of the humidity, not afraid of the aftermath of Hurricane Francine. We took the red pill, and we were ready for a beatdown.
Due to the lack of electricity, YHC didn’t really come up with a Friday the 13th themed beatdown, so I used an oldie.
Warm-up: the usual
The Thang: Mosey to the courthouse for 11s. Burpees at one side, 2 calf raises up each step, copperhead squats at the top, down the ramp and around the courthouse.
Mumble chatter included the difficult math problem of calculating the optimal workout heart rate for a 75 year old man. Which Einstein quickly pointed out to Moby that he is 74, which produced even more grumble, grumble.
COT-Einstein prayed us out with intentions of hurricane survivors and prayers for our country.
Thanks for letting me lead/reading this. -
Nine-burpee-Eleven – from Einstein
As a memorial to all folks lost on Sept.11 2001 the pax did a coupon/block workout.
Each coupon exercise was 9 of something – a burpee – then 11 of the same thing.
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Remembering 9/11 – from CaptainSparkles
Well it was Simple the morning started with the circle of trust, announcements then a short prayer for the families who lost someone on 9/11 it took every minute to squeeze in the amount of steps needed in 45 minutes that was the reason for starting of backwards.
Everyone wore their ruck packs or backpacks with weight to simulate the firefighter gear worn on that day. No one finished there 343 merkins so they had homework. Finish at home.F3 Members that participated,
Russo, Bushwacker, Steve, Shooter, Akbar, The Dukes of Hazzard, Jose 10K, & Captain SparklesNumber of Steps in Twin Towers
2071 Steps
Mandeville Trailhead 24 steps
=86 times up= 2064 steps343 Firefighters Died So 343 Merkins for the day.
First set of Merkins 23
20 merkins every 5th climb gives you 343 merkins -
Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
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Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
