Calling all Northshore PAX. The Gipper will host this week’s IronPAXChallenge. This week’s workout is 4 rounds for time of: 50 AirSquats, 40 BigBoiSitups, 30 Merkins, 20 BonnieBlairs (we call them Sister Mary Katherines), 10 Burpees, and a 400m run. You can find more details here: https://f3greenwood.com/2018/08/05/ironpaxchallenge-week-1-workout/
Come to The Gipper on Wednesday and test yourself. See you in the Gloom!
short disclaimer …
warm up: We did a lot.
moseyed to the Taj-Mahal: We did some more.
moseyed to the St.Tammany Parish Courthouse Parking Garage: We did some more stuff.
We sweated a lot.
Maverick never arrived.
count-o-rama, Shooter did the prayer.
Everyone who missed it, should have been there.
We learned two new technical terms; fire hose and fire extinguisher.
I’ll pay someone to write my black blasts, if anyone’s interested.
With the Gnarly Nutria on this evening’s agenda, YHC considered taking it easy on the PAX this morning at The Gipper. That thought disappeared into the morning’s humidity as soon as Moby approached the AO wearing his new DeWalt contractor gloves, ready to get to work. So we did:
Warmup of Torso Twists, Toe Touches, Good Mornings, Squats, Cossack Squats, Front to Back Lunges, 3 Position Calf Raises, Seal Jacks, and SSHs, all IC 10x.
Mosey to the Justice Center lawn for a 4 minute Tabata shuttle run…run 20 seconds, walk 10 seconds, repeat 8x for 4 minutes total effort.
Mosey to the Justice Center Veterans Memorial and circle up on our sixes for 11 rounds IC 10x per round of: Rower Situps, Straight Legged Jackknives (10x each side), and Hand Release Pushups.
Mosey back to The Gipper for five solid minutes of Arm Circles (forward and back from golf ball to beach ball), OH Hand Claps, OH Air Presses, OH Scissors, Horizontal Scissors, and then we Hitchhiked our way to the
Countorama, nameorama, and prayer.
Thanks for letting me lead guys. Looking forward to World Domination at the Gnarly Nutria tonight.
Making ourselves better is in many ways a critical first step towards making a positive impact on our friends, families and communities. This simple statement is a core tenant and one of the things YHC loves most about F3. Making ourselves better requires discipline and hard work. No one can make you better except for yourself. You must answer the call of duty if you want to project positive force in the world. Teddy Roosevelt had this figured out. He observed “the things that will destroy America are prosperity at any price, peace at any price, safety first instead of duty first, the love of soft living, and the get rich quick theory of life.” Amen.
In this spirit, five patriots gathered under The Gipper’s gaze to celebrate their 4th of July with some hard work. Mosey to the St. Tammany Parish Justice Center for a warmup of SSHs, Windmills, Seal Jacks, and Overhead Hand Claps, all IC 10 to 15 reps with trips up and down the Justice Center stairs between exercises. Then it was off to the animal races with:
30 yard Ostrich walk, 70 yard strides, and repeat in the opposite direction. Rinse and repeat with Crabwalks, Bear Crawls, Lizard Walks, and Duck Walks.
Mosey to the Veterans Memorial at the front of the Justice Center for 30 seconds each of front to back jumps and lateral jumps with a short pause to reflect that we as Americans may be blessed with freedom, liberty and the pursuit of happiness, but the duty is ours to manifest and maximize those gifts through our actions and words.
Mosey to the top of the Parking Garage where we performed a 7 minute AMRAP of sprints down the ramp, climbs up the stairs, and short run back to the starting point complete the loop.
Mosey to the back of the Justice Center for 30 seconds each of lateral box jumps.
Then back to The Gipper for our ISI challenge of the day (30 rower situps IC), countorama, nameorama, and prayer.
Thanks for letting me lead guys.
God Bless America!
…like last Wednesday
Four pax posted at the Gipper early this past Wednesday. And a fifth pax posted, shortly thereafter, for his 35 minute workout.
While waiting for the six a.m.start bell, we wondered about California Steve. “It’s 4 a.m. out there”, Shooter remarked, “Steve is probably doing some pushups.”
Or maybe fartsacking and dreaming about riding his bike past the moon, or dreaming of running for Govenor of California…then on to the Presidency.
We’ll all vote for you Steve!
Anyways…here is how it went
Short disclaimer …
warmup
all 20xIC; side straddle hops, windmills, imperial walkers, hillbillys, arm circles, lunges, squats, mummy kicks
mosey to Bedrock Quarry; pick up a 10 pounder or so
about this time Maverick sidles-up, saying something about “my bus transfer expired and I had to jog the last five blocks.”
after admonishing, we continue…
all 15xIC; curls, overhead presses, rows, outward presses, elf on the shelf
mosey to the back of the Taj-Mahal for a stop-start ladder; run up, backpedal back, repeat
mosey to the front of the Taj-Mahal for the MERKIN MEMORIAL
here we have lots of brick pavers, each with a name and date,
one pax, at a time, bearcrawls in toward the flagpole to a brick, reads the name and the date, choose a number and that’s how many merkins we did.
mosey to the St.Tammany Parish Courthouse parking garage for sprints up the ramps with a merkin stop at each level
once at the top level, break up into two groups. One group holds Al-Gore postion, while the other group sprints down the ramp and backpedals back. Repeat
back to the Gipper statue as time expires.
count-o-rama, Shooter lead us out with a prayer.
It’s always fun running around dowtown Covington, and thanks guys for letting me lead today.
And I apolgize for the late posting of the BackBlast. I’ve been busy sitting on the couch in my boxers eating a block of cheese and watching Netflix.
It was just another lazy morning for the six PAX that showed up to the Gipper this morning (7 if you count our Honorary Member for the day Moby). Because it was a nice and cool morning I thought it fitting to add an exercise that has “lazy” in the title. How hard can something with “lazy” in the title really be? Well, as the PAX soon discovered, there was nothing lazy about it.
Warmup
SSH 25 IC (In Cadence)
Windmills 15 IC
High Knees 20 IC
Butt Kicks 20 IC
Arm Circles (forward, backwards, and backwards larger circles) 15 IC
Let’s get this party started!
The Thang’
Mosey to the Taj Mahal.
Today I focused on one of the elements of F3 that sets it apart in my mind, and that is the area of togetherness. No man left behind and we are all in this together! So all of the exercises today were done with a partner or as a team.
First we partnered up and had one partner get in a wall sqauat. The other partner would do 2 burpees and run a lap around the building (stopping to do 2 more burpees on the opposite side). When partner 2 returns they replace partner 1 on the wall and reverse roles. 3 total laps were done for today.
After a brief 10-count we split up into groups of three and got about 75 feet apart or so facing each other. Group 1 held an Al Gore while group 2 lung walked to group 1’s location. Once there they switched and group 1 lunge walked back to group 2’s original location while group 2 held an Al Gore. Rinse and repeat!
After that everyone was acting really lazy so I decided to bring in the aforementioned “lazy” exercise. The exercise is called Lazy Doras.
The objective is similar to Dora 1-2-3 in that as a group you are to accomplish 100-200-and 300 reps of an exercise. The difference is that rather than having one partner run off and return to replace the partner at where they left off, both partners never separate. Instead, while one partner does the reps of the merkin portion , for example, the other partner is in a plank. Along those lines, when one partner does squats the other holds an Al Gore, and while one does lbc’s the other does a six inch dead man’s hold.
The format of accomplishing the objective was split up into 10-20-and 30 reps for each corresponding exercise session. When one partner does 10 merkins, the other partner continues immediately with the next 10 and so it ping pongs until completion. We did 100 merkins, 200 squats, and 300 lbc’s with that pattern.
It was so hard, that even Einstein’s legs were sweating (his words on the measure of the intensity of a workout…).
After everyone was done being lazy, we moved into our final event called Blue Falcon. Splitting into teams of three the objective was to create a workout that your group tries to finish in three minutes (with some adjustments to the plan during the 3 minutes granted). Simultaneously both groups attempt their workout and do as much as they can. Once done, the workouts are attempted by the other team. Whoever finishes the other team’s workout first is declared the winner. The loser has some penalty exercise to do.
The winning team (Maverick, In-Time, and Einstein) were gracious enough to join the losers club (Turbo, Barely Legal, and YHC) in the penalty of 20 Russian Twists IC.
Slow mosey back to the Flag and lo and behold, there she blows! Moby Dick in the flesh doing some core work! Way to be committed even when most would have just called it a lost day. Nicely done man.
Circled up and counted off.
C.O.T. to close with Maverick praying us out.
Great job everyone!!! It really is such an honor to be a part of this group let alone being allowed to lead some. It’s awesome!
Have a great day men!!!
Summer is upon us and a number of Gipper regulars are enjoying themselves on vacation. Expecting a light turnout, YHC was pleasantly surprised when two FNGs rolled in this morning to round off our crew for the day at 5. Brief disclaimer and explanation of what we are all about in the F3 Nation before getting underway with a mosey to the Justice Center.
Warmup of SSHs, plank jacks, windmills, Merkins, Imperial Walkers, Peter Parkers and finally some shoulder circles with overhead hand claps. Mostly in cadence with 10-20 reps for each exercise.
Mosey to the top of the Justice Center Parking Garage for some Merkin/Squat mountain. Partner up and execute first 100 Merkins and then 200 Squats while your partner first sprints down/backpedals up the ramp and then lateral shuffles down and then back up the ramp.
Mosey to the front of the Justice Center for fun and games. Four cones delineated a rough circle, and the PAX counted off to establish an order and got to work passing a tennis ball around in that order. Every dropped pass earned an OYO exercise. While we had it going smoothly for a while, perfection can only last so long and so we ended up doing a fair number of jump squats, Merkins, Sister Mary Katherines, and Seal Jacks. YHC also increased the level of difficultly as soon as the PAX kinda mastered things and so we switched up the passing order, had to leave the circle after each pass to do a burpee before coming back in to receive the next pass, etc.
Mosey back to the Trailhead for some abbreviated Mary, a set of flutter kicks 20x IC, and then it was time for closing ceremonies.
Welcome Bean and Buzz to the PAX!
yes… I saw the Gipper statue whip out his hankie and wipe the brow of his over-sized head
Guess the cool mornings are gone for the next five months or so.
Anyways, it was still a good day to run all-over downtown Covington.
and it went like so…
short disclaimer …
warmup
all 20xIC; side straddle hops,good-mornings,lunges,imperial walkers,toe touches,hillbillys,arm circles,high knees
mosey a few blocks down towards the Bogu Falaya, to Keith’s gravel road with a hill
buttkicks,then sprint up the hill, walk back
high knees,then sprint up the hill, walk back
lunges, then sprint up the hill, walk back
squats, then sprint up the hill
mosey a few blocks to the back parking lot of the Taj Mahal
line up for stops and starts;
buttkicks, run up 2 parking spaces, back peddle 2, repeat for 4,6 8 spaces
high knees, run up 2 parking spaces, back peddle 2, repeat for 4,6 8 spaces
lunges, run up 2 parking spaces, back peddle 2, repeat for 4,6 8 spaces
squats, run up 2 parking spaces, back peddle 2, repeat for 4,6 8 spaces
mosey to the front of the Taj Mahal
break up into two teams of three, one team holds in wall-chair position while the other team runs around Taj. Repeat
mosey back to the trail head
one minute of merkins
count-o-rama, announcements; Moby in for eye surgery next week,
“I was spottin those raccoons…” ‘They were mailboxes, you idiot. I didn’t have the heart to tell you.” ~~George Costanza and Jerry Seinfeld in “The Glasses”
Maverick leads us out with prayer.
Thanks guys, for another enjoyable start to the day.
There were a couple of noteworthy things at this morning’s beatdown: Bubba’s victorious return after a lengthy F3 hiatus, Moby’s first completed workout since suffering an ankle injury, and Maverick’s remarkably prompt arrival at the Gipper! T-claps to all these men for stepping it up.
So… after a month of running stagnation, YHC was finally in a running mood this morning. Most of the thang today therefore involved… you guessed it, running.
Warm-up: Good Mornings, Toe Touches, Windmills, 15x IC. SSHs, Seal Jacks, and High Knees, 25x IC.
The Thang: First, off to the Taj for a new partner routine: PAX performs flutter kicks while two men run the perimeter of the Taj in opposite directions. Once they meet on the other side, they knock out 5 burpees and then return along the same path. Next pair up, and so on, until the entire PAX has completed the run. Followed up with the same drill but mountain climbers replaced flutter kicks, and lastly, jump squats.
Mosey to the grass in front of the parking garage for a quick set of Catalina Wine Mixers, 15x IC (at an odd 6-count that miraculously went over smoothly). The name may be hoity toity, but the exercise itself is straight grunt work. Then up to the 2nd floor to start another partner drill: P1 begins lunge walking up the ramp, while P2 runs past him to do a loop – up, around, and back down the stairs to catch P1 and switcheroo. Then bear crawls, then broad jumps.
Lastly, before returning to the flag: burpee suicides. Sprint to mid-parking lot and back, 5 burpees. Full length and back, 5 burpees. This one was inspired by Grundy’s looooong PFT sprint, which I think I can safely say kicked everyone’s ass last Saturday (except Turbo, of course).
Back safely at the flag, there was just enough time to do Jane Fonda’s, 20x IC each leg.
Countdown, nameorama, and Moby prayed us out. As always, thank you men for the opportunity to lead and get stronger with you.
Instruction received from a previous email posted by Northshore core Turbo who by the way will probably post a .5 on the ISI for his pre thang run sparked this Q to dive into the Lexicon in preparation for the Gipper beatdown. Had I known the astronomy lesson would incur upon arrival at the Gipper, one may have looked into the galaxy of workouts awarded your YHC and properly planned out the parameter of time before becoming overly zealous in the selection process. The Q and Steve were greeted by a St. Tammany worker gazing into the night sky, which he quickly pointed out Jupiter in the distance between trees followed by 10 o’clock of the moon and some other (forgotten named planet) closing with a lesson of seeing Saturn with binoculars on a clear night.. That is the extent of my learned lesson of astronomy. Anything further than that may I recommend a post at the Gipper.. With 4 ideas picked out for the beatdown, 0600 quickly approaching and the sound of gravel turning beneath Grundy’s mini wagon it’s time to circle up.
Warmup
15IC Windmills, 15 IC plank hand in front rotations right/left (to prepare for this upper body intense planned beatdown), 10IC front deltoid shoulder rolls in plank, 20IC Toe touches
thang
Moseyed to the back of the Taj Mahal for are first set. Dan Taylor’s 1:4 ratio of squat and alternating leg lunges. Setting the bar at 20:80 total the Q was quickly reminded by the ever specific Grundy that this was indeed NOT upper body.. Oh so correct Grundy! 20 would have certainly taken to long and so to be continued… has started. We completed 10:40 and proceeded to the flag pole in front where we partnered up for some 4×4’s. PAX keeps elevated palms to the sky while one of the pairs drops to plank for 4 Merkins followed by 4 MC. Upon return to their feet the next pair drops so on and so on. We make 4-5 rounds in total, Q has never claimed to be accurate with numbers that is Grundy’s deal anyway.. 😏 Upon completion we journey to the top of the parking garage for a distant, often, planned and forgotten Deck of Death.. My memory serves best of Glooms past at the Mothership, Marsh and ISI challenge of October 2017, which shall never be forgotten as the “I want to pump your chest until your pectorals bust those already tight shirts.” Instructions Hearts are Burpees, Spades are Merkins, Clubs are FK and Diamonds are sprints… Cards are face value with Jacks being 11 Queen being 12, etc. etc. with 2 jokers valued at 50 and the person who flips calling the exercise. Thanks Grundy for the continued upper body tear down with IC shoulder taps so what should have been 50 total turned into 50 each side 😩. After about 3 cards in the PAX welcomes in the baton carting Maverick, realizing time will become a factor we push to 0640 at which time the YHC informs the PAX of bad news and our
to be continued…
Moseyed back to AO with a min to spare and assume plank for completion..
Nice job today men!!
Keep pushing Moby, progressing well Brother..
Till the next Gloom ✌🏻
