Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.
Tag: TMI
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Ruckers and Gazelles – from Jose10k
Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.
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RED Friday – The Crouch
Today’s RED Friday was in honor of Cpl. William Crouch from Zachary, LA. Cpl. Crouch was killed by a roadside bomb in June of 2007 in Hadid, Iraq. He was a Calvary Scout for the 2nd Squadron, 1st Calvary Regiment of the 4th Brigade, 2nd Infantry Division of the United States Army.
Cpl. Crouch was a sci-fi fan so we did Imperial Squat Walkers and Peter Parkers. He enjoyed kickboxing so we did Chuck Norrises, Floyd Mayweathers, and Donkey Kicks. He was in the Army so we did WWII sit-ups.
We book-ended these exercises with burpees because they are hard. Cpl. Crouch had many normal interest. In addition to sci-fi movies and kickboxing, he enjoyed pizza and hanging out with close friends. But one thing set him apart and that was his decision to do the hard thing and serve our country. He lost his father at 13. His father was a policeman and Cpl. Crouch wanted to honor him by joining the military. This was not an easy way to honor his father. It was hard and that is what he chose to do.
We started each round with a 400 meter run, since as a Calvary Scout, it was his job to run recon ahead of his fellow men. We did 21 reps of each exercises as a reminder that he gave his life at the young age of 21.
The Thang
- 400m run
- Burpees x 21
- Imperial Squat Walkers x 21 (2 is 1)
- Peter Parkers x 21 (2 is 1)
- Chuck Norrises x 21
- Floyd Mayweathers x 21 (2 is 1)
- Donkey Kicks x 21
- WWII sit-ups x 21
- Burpees x 21
We stuck together and made it through 3 rounds. Scantron sealed the deal for us by leading us in 15 dying cockroaches
Naked Man Moleskin
- One of the great things about Pontiff Playground is that it serves as a flood control reservoir for the surrounding neighborhood. This means that it gets sloppy when it rains. Not sure if you have noticed, but it has been raining a lot lately. Conditions were perfect this morning for testing our physical and mental toughness by getting down and dirty and really wet. Just one of the reasons why F3 is so much better than other workouts.
- T-claps to Scantron for leading us in a little Mary at a moment’s notice. He did a great job.
- 126 burpees. Good work.
- A few of us got in some post workout isometric exercises as we pushed in vain against Mahatma’s truck trying to free it from the hole of mud it had succumbed to. One by one we all left Mahatma on his own to figure it out. Within 10 minutes, he had it freed on his own.
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End of February, end of RRR
Gloomy morning at Okwata. Last day of February, last day of 2019 RRR and YHC’s legs are definitely feeling it. Been a great month – getting pushed by all the PAX to pull a Forest Gump and just keep running.
And as 5:30 approaches, out of the gloom emerge Kuch and Ya Mom’N’Dem – 2 PAX who have been pushing and inspiring me all month. Running to the workouts, running home. Way to go guys!
Disclaimer given, and off we go – looking for a rare patch of dry ground in the swamplands of Okwata.
Warm Up
Circle up at the foot of Canal Street. Typical Warmup, as YHC is a bit of a creature of habit. As Triple Shift noted – all exercises in cadence x28 (28th day of February. SSH, Hillbilly, Peter Parker (“Stay here” yells frac, so we may as well stay here), Shoulder Taps (“stay here” the Pax grumbles, so YHC obliges), Parker Peter. Recover
But wait – no warmup is complete without burpees. So we’ll do a Burpee Box: run the canal St loop with 7 burpees at each corner (28 total burpees). If you finish, sweep the 6 and join them for their burpees as well. Mahatma quickly identifies that the name of the game is “stay together”. But he and Cowbell sprint off anyway, earning the opportunity to sweep and pick up two more sets of burpees. Nice work!
Animal Crossing
A few rounds of mosey up the levee, animal walk across, and mosey back down the levee. First its Bear Crawls, then Crab Walks, then Duck Walks. Each time, plank at the bottom for the 6. Make room for the sandal-footed hippie who decided to disrupt the workout on his run to nowhere.
Route 66
Across the street. Route 66 with Merkins. Go. Certain unnamed PAX reached lightpole #10 and became confused with what to do next. Ole Miss apparently does not cover counting when numbers exceed fingers.
Cirlce of Time / Benches
Back across the street to one of the underutilized areas of Okwata – the circle of 8 benches. A PAX of 17 made this a bit crowded, but we’ll make do. Partner up at each bench. We’ll go clockwise around. PAX noted that it was wet. Quite wet. Shoes will be wet. But – no griping allowed. Persevere. Accelerate. Own It.
- Right Leg Step Up x20 (everyone). Lunge Walk clockwise to the next bench.
- Left Leg Step Up x20. Lunge Walk clockwise.
- Monkey Humpers x25. Lunge Walk clockwise
- Low Slow Squats x20. (this was to be Box Jumps – but the dampness and crowds seemed to make that a bad idea. So improvise…). Lunge Walk clockwise.
- Dips x20. Bear Crawl clockwise
- Incline Merks x20. Bear Crawl
- Regular Merks x20, with the whole group throwing in extras to motivate the rest of the PAX. YHC shoulders are feeling the burn. Bear Crawl onward.
- Derkins. AMRAP. YHC has a clock. Go. Much grumbling and groaning ensured. 1:10 of derkins.
A soggy group of PAX gathered up and moseyed back to the flag, where we got in a last round of LBC x28
And with that, we wrap up the end of February. 2.3 miles earned for RRR. Close out with intentions (several PAX praying for close friends and family suffering with illness). And then prayers – as always YHC asks for the grace of God’s wisdom to use the gift of a day in service of Him, and in service of his family and friends.
Then – as a little bit of lagniappe, Team Okwata (cowbell, mahatma, kuch, ya mom’n’dem, rudy) took off on one last 2 mile run to celebrate the end of RRR. Thanks for the month – for the inspiration, and for the F2.
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King Kong Escaped Audubon and Found His Way to Rock City
Filled with excitement, YHC grabbed his passport this morning and went on a Metry field trip to Q his very first Rock City. YHC got to the AO about 15 minutes early and spotted Kuch, YourMomandDem, High Rise, and Abacus getting a head start by running a lap around the park to get some miles for the Run Ranger Run. T-claps for that!!! 22 strong Pax showed up on a cool, dry, windy Monday. YHC gave his standard disclaimer and told the Pax to mosey to the rocks, to pick up a decent size rock and mosey straight to the middle of the football field. Mumblechatter from Rudy telling YHC that Metry folks don’t lift up the rocks before warm-ups. Well… too bad. Off went the Pax.
Warm-ups
Circled up in the middle of the football field and did the following in cadence
SSHs x 20
Windmills x 10
Hill Billies x 20 (YHC was trying to stay focus with his cadence count while Rudy was doing Imperial Walkers instead. Rudy claimed that Pax in Metry don’t do Hill Billies.)
Seal Jacks x 20
The Thang
Pax lined up in the middle of the football field with their rocks facing the field goal. Pax did the following exercises in the following sequences without stopping except in the middle of the workout where Mahatma gave us a 20 count.
Moseyed toward the field goal and performed 10 slow merkins IC.
Moseyed back to the middle to the rocks and performed 10 manmakers OYO.
Moseyed toward the other field goal and performed 20 plankjacks IC.
Ran back to the middle and performed 15 low slow squats with the rock IC.
Ran back toward the field goal and did 10 Cat Wine Mixer IC.
Ran back to the middle and performed 15 thrusters OYO.
Jogged toward the other field goal and did 20 Peter Parker IC.
Jogged back to the middle and did 15 rows IC
Jogged to the field goal and did 10 genuflects IC x 2 (10 on each leg).
Moseyed back to the middle and muscled up another 10 manmakers OYO.
Moseyed toward the other field goal and did 20 Parker Peter IC.
Moseyed back to the middle and did 20 chest press IC. (With a serious tone, Mahatma said to the Q “lets do 100 of these,” and YHC knew that was not going to happen.)
Ran to the field goal and did 15 lunges IC.
Ran back toward the middle and muscled up another 15 thrusters OYO.
Ran to the other field goal and lined up by the goal posts and bear crawled back to the middle and ended with last 10 manmakers OYO.
To sum up the workout, Pax did 20 merkins, 30 manmakers, 30 thrusters, 40 plank jacks, 40 Peter Parkers, 40 Parker Peters, 15 low slow squats with the rock, 30 rows, 40 chest presses, 10 Cat. Wine Mixers, 20 Genuflects, 30 lunges, and about 1.6 miles of running in between.
Round of Mary
Everyone stayed in the middle of the football field and did the following exercises in cadence:
LBCs x 20
Flutterkicks x 15
Hello Dolly x 15
Dying Cockroach x 20
Brought our beloved rocks back to their home and moseyed to the flag. While waiting for the Six, Pax planked and did 5 Nolan Ryan IC on each side.
COT
Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned intentions and also a safe Mardi Gras season for all of us. YHC is very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. Thank You for accepting an Uptowner at a Metry AO. SYITG.
King Kong
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We’ll Never Finish in 45 Min….Yep it took 47
I’ve been talking about it for some time now and had it loaded in my truck; the tractor tire was armor-alled and ready to roll……yet the levee was calling.
Quick disclaimer and a challenge to push yourself to the limit before giving in. Mosey around the fountain to circle up for the warm up.
All in cadence:
Low Slow Squats x 10
Leg swing left x 12 then right x 12
SSH x 20
Scorpion kicks x 10
Shoulder taps x 15
Pax moseyed up the levee – Q gave instructions – Indian run, disperse – Repeater
– once Pax gets to the front of the line he yells out his choice of an exercise movement then yells disperse – ALL pax runs to either side of levee and performs the movement x 3. Each time the next Pax runs to the front and gives the next exercise movement the Pax runs down to either side of the levee and performs the movement x 3 THEN runs up and over to repeat the 1st. Each time a Pax gives a new movement all other movements are then repeated after running up and over the levee. Regardless on how you count it…..we ran a lot of levees! 2.8 miles up and over
This was on the boarder line of insane….and there was a lot of “chirping” by the those normally expected yet every pax pushed through and completed the task.
No time to spare mosey to the flags!
COT
Count off – Name O Roma – FGN made his presence known with a LOT more details so fittingly we came up with TMI! He’s a welcome addition to our PAX and will be pushed by Hokie Pokey to make the Uptowner.
QIC was no doubt disappointed NOT having time to roll out the tire but none the less proud of the brothers on hand that pushed through!
It’s a blessing and honor to lead!
