In between torrential downpours, we were able to fit in a beatdown on the soaked streets of old mandeville.
All somewhat reluctant to be out there in the drizzle, we all said we were glad to have posted after all was said and done.
Have a good day, men!
Cool temperatures greeted the PAX this morning out at mandeville city hall. We took the regular route today, then hit the Play ground equipment for some exercises such as Merkins slow squats Peter Parker‘s 100s crunchy frogs.
T-claps to shooter for showing up And riding the bike with us despite having a bum ankle
Seven strong posted for Scramble at 0515. A little cooler temps than expected this am as a result of the storm that rolled through Mandeville yestereve. Personally still adjusting to the time change and shaking the cobwebs off at the early hour is still a work in progress. Q arrived 0505 to find Ackbar stretching it out and getting loose. The rest of the PAX posting for the morning included: Shooter, Bushwacker, Zoolander, Waterpick (ran from his house wearing some crazy red, white, and blue getup) and Cowbell (rolling in hot as per usual).
Q counted down watching the clock to get moving right at 0515 beginning with 10 counts, in cadence, of side straddle hops, toe touches, windmills, and torso twists. A ten count forward fold was sprinkled in to try and further loosen the hamstrings; however I recently read that there isn’t supposed to be any stretching in F3 – you’re supposed to do that at home! I guess that’s a bit like no crying in baseball? Keep stretching it out at home fellas, don’t wanna get too tight!
The brief warm up with F3 exercises was followed by a “dynamic warmup” with a lunge walk with twist, t-walk, and ninja squats. PAX was commenting at YHC’s flexibility during the ninja squats, but little did they know that a muscle pulled during the process was concealed so as not to show any weakness prior to the beatdown.
Typical route to sunset point was mixed up with 4x4s (burpee to plank, 4 merkins, and 4 mountain climbers). After starting with 3, PAX added 3 more each time passing the intersection at Monroe and Massena, finishing with 12 4X4s on the return trip. PAX mostly stayed together during the run, but regrouped after each round of 4x4s to begin again.
Along the run, YHC and Bushwacker exchanged grateful observations of the night sky, clear and bright after the previous night’s washout. During the 4x4s, it was obvious that the after-effects of Shooter’s Building Blocks at the Gipper on Wednesday were taking their toll. As I’m writing this post-Saturday beatdown, YHC is amazed at the Ackbar’s dedication to the merkin. I had to pull out excel to calculate the Scramble merkins (120 if you didn’t already count), but that pales in comparison to the 500 PAX executed this am.
PAX arrived back at City Hall with only a few minutes remaining and alas there wasn’t time for the Bruce Lee that Q had planned. Those arriving first dropped into a plank hold while waiting on the six. The rest of the PAX dropped into plank and alternated chill cut and high plank until 0600. COT, YHC prayed us out, and announcements. If you haven’t heard, next Saturday’s beatdown in at the Marsh!
It was the same ole, same ole this morning at the mandeville city hall scramble. But that’s the beauty of F3, it’s the consistency. Yes, some of the regulars were out, and yes, there have been some AOs where numbers are low, but it’s still good to get out there in the gloom and hit the streets of Old mandeville for our weekly 5K. Here’s to a strong close to the week, men!
Everything is relative. This morning’s 40° Felt like 35° to YHC, and 55° to Shooter. He was already off to a bad start.
WARM UP (to 50°)
IC x10: High Knees, Butt Kicks, Toe Touches, Imperial Walkers, Windmills, Torso Twists
THANG
The pack of 6 PAX ran the regular route together at slightly slower than a 9 minute pace. Great mumblechatter complete with contemplations and chuckles.
MARY
After another appropriately extended absence, the Dice of Doom emerged from the presumably dank and dark dungeon where they reside when not inflicting groaning terror, generally at the hands of Shooter. And so it went that after Pelican started us off with a roll of 20 Merkins, it was Shooter’s turn. Shooter, Dice of Doom, Scramble – only one possibility, 50 Burpees! Instantly tired of Shooter’s shenanigans, instead of passing the dice to Waterpik, we wrapped up with 100 100s and 50 LBCs.
COT
Pelican prayed us out. Thanks gents, Shooter, you’re out!
#Shooter #The Pelican #Waterpik #Akbar #Zoolander
7 PAX posted on this spring feeling gloom to get in some more mileage as we close in on the RunCajunRun. At least 2 of the Qs teammates from team “Crawldaddies” have posted each Thursday for the month of February and have even had days where 4 and 5 posted.. Unfortunately though team “Unitards” have represented respectively in just about every AO for the month and the most important of them the 10k AU lait on Sunday mornings logging some freakish mileage. YHC decided today we would take another path, so after a brief warmup of 10IC SSH, Mummy kicks, Butt kicks, GM and Toe Touches the PAX ran through the park into Lakewood heights subdivision to the red light crossing on Florida into Greenleaves for a route that Pelican has been spotted on a couple times this month. Instructions were simple, journey out 20 mins and return.. The path along the way proved to have some obstacles such as leaning sidewalks (Ragnar preparation Akbar) and blinding lights that threw sir Wacker into an arms waving panic that caused a morning commuter to pause as if there was trouble ahead. The seen reminded YHC of recent memories at the Crazy Ivan where plenty PAX illuminated the path with headlamps blinding some along the way, but providing illumination for others. I guess the lights on this Gloom affected more PAX than originally thought as we had some detours taken on our return to the flag with Cowbell and Waterpik turning early and Bushwacker leading Akbar a stray in attempting the same detour.. All PAX eventually returned safely for our count and Cowbell graciously prayed out the PAX. If your M is on the fence of what it is we enjoy so much and so early in the Gloom get her out tonight at the Gipper for a 30 min beatdown at 6 with F3 and FIA hosted by Cowbell followed by some F2 at the taproom..
Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!
#akbar,#bushwacker, #cowbell, #pelican, #waterpik, #zoolander
5 Pax set out in the early morning gloom to log some miles for the RCR CSAUP at the Mandeville City Hall Scramble. Two laps around the circle, hit the pier and head back to the starting line for COT, count off and prayer.
Arriving early at the Scramble with no one in sight, YHC wondered what the mild less humid gloom would bring in terms of attendance.. I admittedly had taken the wrong pill a few times this week but the accountability of leading a beatdown would not win on this day.. After a few minutes Zoolander rolls in then Pelican and Waterpik emerge from the darkness. With Cowbell turning the corner at 0513 Q then knew his planned beatdown would hopefully be welcomed by at least 1 PAX. As the warmup began phat Johnson joined in taking a lesson from Waterpik running to the AO..
Warmup 10IC Grass grabbers, Scorpion kicks, wife pleasers, windmills, mummy kicks, Butt kicks and self love… Journeyed our normal course corralling at Messina and Monroe. Partnered up for relay sprints P1 50-75% roughly a hundred yards then returning at 100% while P2 held plank. F/F 5 rounds then journeyed back through the Hermitage at back to the shovel flag. ISI was on tap with 7 mins remaining. 50 squats, 50 wife pleasers, 50 leg lunges, 50 calf raises, 10 pistol squats and 10 Modified Bulgarians using our beautiful pine trees by the park..
PAX wrapped up with announcements, intentions for Cowbells friend and Q closed the COT..
Appreciate you men posting and till the next Gloom 👍🏼👊🏼✌🏼!!!
Not really sure wether this backblast will make it to GroupMe or not. This Gloom would see half of team Crawl Daddies post at the Scramble to log some miles for RunCajunRun..
warmup brief IC 10 Grass grabbers, Windmills, Good mornings, leg swings forward/backwards and leg swings left/right (tribute to Cowbell)
thang
Standard route adding an extra loop through Hermitage circle. Roughly 3.9 miles give or take with Bushwacker and Waterpik doubling back for some lagniappe.. Closed with OYO 50 100s and IC Right elbow left knee (there is a name Bushwacker will share as I forgot) Flapjack..
T👏🏼 to Akbar for the prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!
#akbar #amnesia #bushwacker #theHammer #pelican #waterpik
