YHC was planning on posting this morning as a rucker and being the only rucker there. It soon became apparent that there would be a 3 ruckers in total, along with 3 runners and 1 S&M on a park bench. That being said, having conversation definitely made the 45 minutes in the gloom pass by faster vs. whatever was up next in my podcast feed.
COT: Prayed for Mambi’s mom (May the souls of the faithfully departed, through the mercy of God, rest in peace) and for Vag’s meeting today at 1 pm.
The storm the night before definitely kept most PAX home. With the exception of 3 including YHC. The track was too wet for the normal Wally Sprint so the 3 PAX decided to run the traditional Wally Run. It was a great run with great conversation and a lot of encouragement. The F2 was the best part of the run. Thanks Pia Gow and Triple Shift.
At length he appeared to the eleven as they were at table: and he upbraided them with their incredulity and hardness of heart, because they did not believe them who had seen him after he was risen again. And he said to them: Go ye into the whole world, and preach the gospel to every creature. He that believeth and is baptized, shall be saved: but he that believeth not shall be condemned. And these signs shall follow them that believe: In my name they shall cast out devils: they shall speak with new tongues. They shall take up serpents; and if they shall drink any deadly thing, it shall not hurt them: they shall lay their hands upon the sick, and they shall recover. And the Lord Jesus, after he had spoken to them, was taken up into heaven, and sitteth on the right hand of God. But they going forth preached every where: the Lord working withal, and confirming the word with signs that followed. Mark 16:14-20
13 men came into the gloom to improve themselves.
A motley Krewe assembled with the FNG looking sharp in his PRO running togs and ready to experience F3. Unbeknownst to him, many were plotting his ascent to regain the Hammer from the NS heathen. You see, this guy is FAST.
Each group split off to chase their dreams, leaving me to SOLO ruck on the rough railway rocks.
We reassemble late, named the FNG “HIPAA”, being that he is a Dr.
Brief COT – Out!!
The theme of this week for YCH is Balance.
When YHC arrived slightly behind Vagabond, in an effort to make small talk, asked him if he was stretching, and was met with a reply of “Nope, just getting all my farts out.”
There was the normal mix of runners and KnOTers, along with YHC who was both, a good mix of running and KnOTing.
Awards were given for “Most farts during a run” to Vag even after his pre-workout release, and to YHC from Scantron for “Best Rolled KnOT Straps”.
Back at the proverbial shovel flag, Kennah-Brah directs Scantron to start counting off, forcing YHC to be the Q and hence write the back blast; typical Chaos Monkey.
For those who are interested, this is the prayer we ended COT with:
Breathe in me, O Holy Spirit, that my thoughts may all be holy.
Act in me, O Holy Spirit, that my work too may be holy.
Draw my heart, O Holy Spirit, that I love but what is holy.
Strengthen me, O Holy Spirit, to defend all that is holy.
Guard me, then, O Holy Spirit, that I always may be holy.
Some people call YHC Maurice, but that has nothing to do with the beatdown. Typical Thursday morning beatdown of leaders leading and doing their own thing.
It was wet and lonely, but 3 pugnacious HIMs decided acceleration was in order, so they made the best of it.
Scantron did KOT
Mamby and KB opened with stretches and proceeded with a series of bodyweight strength and stretches in rotation, all without much planning.
We used sandbags and a weighted ruck sack
10 Reps Each
Sumo squats
Overhead Press
Curls
TriCep Extensions
Regular squats
Yoga break and repeat above till we were done
Disclaimer given as 10 pax gathered in the gloom with an 11th joining ruckers on the backside for a record Wally Run attendance in a while. Two pax new to the Th ruck (Thumb War and Mayhem) plus the return of Mambi/Pai Gow’s appearance on the run. All pax returning at 6:15—COT.
YHC told Mr Roger’s a week or two ago I would take the Q for the 1st El Diablo RCR workout and take the Pax on a different journey.
After a quick disclaimer Pax were told we were going to get some miles in. We would run with waypoint stops to exercise. Fast Pax we’re instructed to sweep the six at each waypoint so they could get extra miles.
We left the park and moseyed to the 1st stop sign toward the railroad tracks. We stopped to lift the right leg and just turn the ankle to get juices flowing. Switched and did same on left leg and ankle. We then opened the right gate to awaken the hip flexor followed with 7 slow 4 count merkins.
We then headed down toward Airline to the next stop sign. Fast Pax ran fast and slow pax were circled. As we all converged we gathered for 7 more slow count merkins.
Onward toward Airline stopping at 911 (Baloo’s house) for 7 more slow four count merkins.
Onward to 1525 Airline where we stopped for 7 more slow four count merkins. 1525 Airline is Lucky Coin Machine Co and my M- F day job.
We continued this pattern as we turned on Airline towards Causeway and Pax were instructed to stay safe and on the sidewalk. The stops were with 7 Bobby Hurleys. Our 1st stop was H-M furniture. On this stretch Mayhem let the Q know we only opened one gate so we also opened the left gate.
We had 4 stops on Airline with the 4th stop being Las Cruces my Saturday day and Sunday day and night job.
Turn around and return with 8 stops to return at Pontiff at 0610 were we did extra mileage on the track
Thank you, I love you all!
February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there for all of it. Some highlights include:
Posting on 2/2/22
The Birth of my son (2nd child) in June 2022
My Father’s Death in Oct. 2022
Completing the Inaugural GrowRUN in October 2023
Becoming Q-Source Q in January 2024.
With all that being said, see below for the workout that I experienced two years ago (Q’d by Hokie) and the pax also experienced this morning at a cool 50-ish degrees. Thanks to Rudy, who, while he could not be here (YHC is starting to sense a trend) did lend us the bricks for said beatdown. The following is a copy of the original beatdown with some slight modifications:
The disclaimer was followed with a count-off (in which it was demonstrated that counting to 10 is quite difficult) instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun
Warm up, with bricks in hand…
arm circles, in cadence, forward x5
arm circles, in cadence, backwards x5
seal claps, in cadence, x6
overhead claps, in cadence, x5
Moroccan night club, in cadence, x10
we then took a mosey to the track where we moseyed WITH Bricks in tow, forward around the curve, KnOT style for 100 yd, forward around the 2nd curve, and KnOT style for another 100 yards(1/4 mile loop)
Each time we finish the quarter mile loop, shoulder taps waiting on the six
Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 8. 1 min Toe Taps.
Ended with Abe-Slow-Goda’s IC x 10, some Low, Slow, Squats x 10 as a cool-o-rama.
That is 2 miles for Run Cajun Run participants
Announcements included the upcoming RunCajunRun events and the fact that CheeseSteak had to get to work.
Circle of Trust where we prayed in thanksgiving for my 2 years and for other intentions.
