Tag: Schlitz
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Shoulders, shoulders, and more shoulders!
Knowing weeks in advance that I had the Q today I tried to plan my workouts accordingly. I have been having some annoying sharp pain in my knee over the past few months that only bothers me when I run. So, I thought today would be a good day to work on some upper body…particularly the shoulders! A short disclaimer at 5:30 and we were off!Mosey to grassy area right off of the trackSSH x 20/PETER PARKER x 20/PARKER PETERx 20/MOUNTAIN CLIMBERS x 20Mosey to row bars – 4 groupsROWS were the count x 20/MERKIN/WIDE MERKINS/DIAMOND MERKINS (Thought we might get in two sets of these but after the first round decided against it!)Mosey to cinder blocks – 56’s(Increasing reps starting at 5 count all the way up to 11 count for a total of 56 reps per exercise – run/walk to next light in between sets)BURPEE PRESSES (There was lots of moaning and groaning about this one!)CURLSKETTLE BELL SWINGSSHOULDER PRESSESReturn cinder blocks and mosey back to the flag (Not enough time left for Mary!)Count off, Name-o-rama, announcements, and a prayer to lift up the family of Darth Visor.Thankful for F3 and the opportunity to lead! Until next time…Saban, Reluctant Yankee, Seaman, Bartman, Tube Steak, Landing Strip, Gabrielle, Sandbar, Moriah, Jadeveon, Roots, Nip Tuck, Schlitz, and one other? -
No counting before 6am.
Started with a jog a block uptown down St. Charles and back across the street, and circled up in front of Tulane… and then things went down hill.
This was my second time Qing–and my first go at it was a year ago, so I probably should have prepared a bit more than I did. In any case, I had just rolled out of bed and my wheels weren’t yet spinning, and I totally botched the count on the first exercise: side, straddle, hop. So there the whole group was counting along and exercising away, without my count. I pulled it together by around 12 side, straddle, hops and we rolled on from there. The rest of the warm-up included: imperial walkers, squats, mountain climbers, etc.
Then, we moseyed over to the corner of Loyola, at St. Charles and Calhoun. We did two rotations of four stations on each grassy landing: merkins, burpies, russian twists, and crab cakes.
This was followed by a sprint on your own down Calhoun to Freret, where we turned to the parking lot on Freret. After doing some modified Nolan Ryans (specifically, Captain Morgans) while the six arrived, we broke into two lines and did Indian runs to the top.
At the top of the lot we broke into pairs, with one partner exercising while the other ran down and back up the stairs. The exercises included 50 burpies, 150 lunges, and 250 LBCs.
Then, it was back through Loyola’s campus to the flag.
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This Birdcage ain’t big enough for the both of us
28+ gathered for the Birdcage in the thick, sticky gloom of Audubon Park. Men of various shapes, sizes and ages – but all with the purpose and drive to get out of the fartsack and better themselves and others. F3 is a wonderful thing… so here we go…
Thang:
Around golf course parking lot and back to the field for some warm up. All exercises 15 count in cadence:
- SSH
- Mountain Climbers
- Squats
- Parker Peters
- Wide arms
Mosey down Oak Alley to pick up some coupons
Mosey back to running path and partner up
- A: Run a suicide of light poles (3)
- B: AMRAP exercise
Round 1: chest press
Round 2: curls
Round 3: goblet squats
Round 4: merkins on your block
Round 5: LBCs
Mosey back to fountain to return the coupons
Squats while we wait for the 6
Circle up for some Mary (15 count in cadence):
- Russian Twists
- Flutters
- Oblique crunches (R/L)
- J-Los
Back to the flag with 5 burpees to finish up.
NMM
Big crowd this morning, with plenty of visitors from outside of Uptown…I guess everyone came to see the Biebs (this week’s scheduled Q). Hope my lead didn’t disappoint. I had a bad Plantar Fasciitis flare up on Monday so wanted to keep the mileage low and also keep the group together…I think we did both and everyone got a solid workout in. (If not, please email me for a refund.)
Funny situation when we got back to the shovel flag: a group of guys were circled up doing merkins at the behest of another guy in the middle standing there barking orders with a pit bull on a leash. Looked like a highly suspect college-aged group – perhaps even some kind of pledge training, but either way upon seeing 29 sweaty, dirt-covered middle aged men running up they quickly vacated our shovel flag area and didn’t heed our invitation to join F3 (“it’s free and we’ll push you harder than that joker”). Something for everyone I guess.
Welcome Cowboy from F3 Puget Sound and (renamed) FNG Schlitz from Dufossat St, by way of Milwaukee.
Thanks for the opportunity to lead boys.
Until next time…
Xo,
Mariah