Tag: Waterpik

  • Back At It

    Ah, it’s exciting to be back to the month of January. A new year, another chance to join a run challenge I’ll almost immediately regret. A new year, another chance to see Shooter post to a 16ΒΊ beatdown in shorts and sans gloves. And of course, a new year, another chance to don a tank top and claim the hammer at the upcoming Ivan.

    But first, there’s work to do. The PAX as a whole is incredibly strong these days and YHC has some serious catching up to do. One lesson that has crystallized for YHC the past two weeks is how hard it is to actually build something and how easy it is to let it fall apart. Nothing new, of course. It applies to nearly everything – relationships, spiritual life, career, fitness, etc. Deep down, though, YHC honestly thought that hey, I might be able to leave the PAX for 5 months and return, still able to knock out 500 merkins and run 10k’s.

    That, of course, is not the case.

    And so, humbled, YHC eased back in with my first Q in a few months. The scramble is one of my favorites, and seemed a great place to start.

    Warmorama: Toe Touches, Seal Jacks, IW’s, all 20x IC. Lunge w/ twists through the parking lot, and then off to the races.

    Ran the traditional route, with one exception – Chewy thought it’d be a good idea to run the loop in the opposite direction, considering the new year and all.

    Once back, YHC led the PAX over to the monkey bars, except, hey – there are no longer any monkey bars at the city hall playground! This is what happens when you’re gone for a bit. After some searching, we found a weird, arched-web piece of playground equipment near the back that kinda/sorta worked for our needs:

    Partner up, P1 knocks out 10 burpees and 10 pull-ups, P2 does scorpion kicks. Flapjack.

    Next, P1 knocks out 20 Australian pull-ups while P2 is doing 180ΒΊ jump squats.

    Finally, a quick mary of Hello Dolly’s, Flutter Kicks, and Rosalita’s (all 20x, IC). COT and Shooter prayed us out. Guys, a sincere thanks for the opportunity to lead, it’s always a pleasure to get stronger with this group of men.

  • Happy New Year, F3 Brothers!

    Happy New Year, F3 Nation! 7 PAX posted in the Gloom ringing in the New Year at Grandmother’s House, not too long after the last fireworks were blasted into the Gloom of the night sky.

    WARMARAMA

    SSH, Arm Circles, Good Mornings all IC x 10.

    THANG: Move to far end of covered area, partner up. One man runs to stairs, goes up and down, and returns while his partner is doing an exercise (shoulder taps, T Merkins, one leg hops). Rinse and repeat.

    Bear Crawl to stairs, run up stairs and back down. Lunge walk to stairs, and do Defensive lineman squat walk, then run up stairs and back.

    Mosey to Lafite St bus stop where the PAX did 3 sets of 10 of the following: Box Jumps, Derkins, Freak Nasties.

    Mosey “through the woods” (hence the name, Grandmother’s house) to the Tunnel. Partner up again. First partner jogs down and through tunnel, sprinting up the far side. At the far side, PAX turns around and comes back, while partner is doing the following exercises for the two sets: Flutter kicks, Al Gore (5 secs, 5 secs rest).

    Mosey back to Trailhead to close things out.

    Count a rama, COT. Thanks to Jose for praying us out.

    Thanks for getting up early with me guys, following my lead and for the camaraderie over the past year. Thanks also for joining me for some F2 at Cafe Du Monde. It was good times, good company. I always enjoy that as much as the beatdowns.

  • Where Yat?

    Dec 31st means out with the old in with the new… but first we need to know where were at to know where were headed. todays beatdown was based on our previous endeavor of the go ruck challenge and basically the marshes reason for existence. How many merkins, big boy sit ups, and pull-ups can you do in one minute of time along with a timed mile run πŸ˜‰

    WARMARAMA

    20 ssh ic

    20 toe touches ic

    20 high knees ic

    20 windmils ic

    20 mummy kicks ic

    20 good mornings ic

    20 little arm circles forward ic

    20 ” ” backwards ic

    THANG

    partners keep count and accountability during

    1 min of merkins

    partners switch

    1 minute of big boy sit ups

    partners switch

    1 minute of pull ups

    partners switch

    1 mile timed run to the lakefront and back

    MARY

    20 lbc ic

    20 fred mercs ic

    10 leg lifts ic

    20 flutter kicks ic

    15 hip ups left ic

    15 hip ups right ic

    cot

    bom

    the manny prays out

    thanks and Happy New Year to all you go getters!!!

  • Returns welcomed with or without receipts!!

    With plenty of rain in the forecast the Q opened the garage anticipating a wet post, yet to his surprise it was only the sound of swirling winds, which left a path of blown over garbage cans spewing garbage throughout the streets and early dismantling of Christmas decorations hanging from the rooftops as I journeyed to the AO.. Anticipating a possible return of other PAX who have not posted in sometime (Turtle), Q was excited arriving to the headlights of regulars like Veteran (Steve), post record setter (Ringo) and 2 Scramble essentials in Garfield and Water Pik.. Planted the shovel flag and started the chatter amongst the PAX.

    Began our warmup with

    10 IC Good mornings, Windmills

    15 IC Toe Touches, SSH followed by lunge twist inward and outward for 25 yards. Burgundy arrives as we wrap up the warmup to start our journey..

    Moseyed our standard route through the debris filled streets of ole Mandeville. With steady winds and severe gusts we still managed a respectable time of less than 30 mins. Arrived back for 10 mins of work which consisted of the PAX taking to our 6 while another completed 5 pull-ups as we rotated around to each man. R/R 3 series that included LBCs, Flutter kicks and Crunchy frogs. Closed with 1 min of Merkins.

    Circled up for count, announce, COT

    Reminded everyone of the upcoming Crazy Ivan, which should prove another domination by the Northshore representing and preserving the Hammer πŸ”¨ trophy!!

    Also Water Pik put it out to the PAX for some F2 following his Q next Tuesday at Grandmas House on New Year’s Day!! We will converge at the Cafe Du Monde following the beatdown for some coffee and beignets to start the New year right!! That is of course for any man willing to delay their New Years resolution of tasty warm fried dough coverd in powdered sugar πŸ˜‹πŸ˜‹…

    YHC prayed us out.

    Appreciate the commitment through the holiday week F3 brethren and Returns are always welcomed!! New year = New choices

    πŸ‘πŸ»πŸ‘ŠπŸ»βœŒπŸ» Till the next Gloom!!

  • Run and Remember

    -“A thousand tragedies a day, but the one’s that hit home are the most real.”

    I heard about Lexington, SC FiA’s Diane “Digits” Wells’ unfortunate and untimely death Tuesday morning while she was doing something we City Hall Scramblers take for granted…running. She left behind a husband and 3 small children. Digits was a leader who lived the FiA principals. As an avid runner, she did everything right, wearing reflective clothing and lights, but was still struck down in the middle of a crosswalk. Her story occupied my mind while we ran.

    While we celebrate Jesus’ birth and the myriad of blessing in our lives, please keep her family and friends in your prayers.

    sneaker-tree.jpg

    WARMUP

    10xs IC:

    Toe Touches

    Windmills

    Imperial Wackers

    Willy Mays

    Fire Hydrants

    Tradish Old Mandeville route at an 8:30-8:45/min mile pace

    6 sets, each x10, 1-count IC:

    High Knees

    Squats

    Merkins

    Plank Jacks

    COT

    Q prayed us out, with special intentions for Digits

    Many thanks gentlemen!

  • Nightmare before Christmas hangover!!

    With the dreaded sound of the alarm at 0430 Q arose still haunted by the previous Nightmares he experienced midday Sunday. While a fartsack is much easier to pull off when your not the Q for the day, consideration of pitching a curveball to a fellow F3 Brother did indeed cross my mind. However, knowing I Ehed Garfield from the Nightmare before Christmas it was most fitting to skip the snooze and commit with no excuses. Arrived hot at 0500 to 4 brethren awaiting at center court of the Marsh. Knowing we would be down one of our regulars for the day Ringo, instructions were brief and jumped right in.

    Warmup

    All IC 10 Good mornings, Toe Touches, Windmills, Butt kicks and Mummy kicks..

    Moseyed to the seawall for some Aiken legs. Consisted of 20 Squats, 20 Box jumps, 20 Leg lunges and 20 skip Jacks. R/R (3). Recovery walked a few and then moseyed to our lighted bus stop on Girard. Upon arrival we did a series of Burp O  to 10 R/R (3). Squat position down to Merkin and back to squat. This one reminded Water Pik of a lineman football drill in his distant past in which he may or may not have participated. Will need to clarify that one with some chatter at the Scramble. Moseyed back to the AO for some Bolt 45s with a little lagniappe on top. Did 4 rounds of Bolts followed by 70,80,90 and 100% sprints baseline to baseline between each set.. With 5 mins to spare we took to our six for Coconuts favorite of the day Core work. LBCs 20 IC, Hello Dolly’s 20 IC, Nolan Ryan’s each side 10 IC and finished things up with a min of Chilcut plank..

    Count, announce, COT

    πŸ‘πŸ» to Coconuts for praying us out with a reminder of the season and the reasons of thankfulness!!

    πŸ‘ŠπŸ» to the PAX for keeping me accountable and allowing me to lead.. 

    ✌🏻 till the next Gloom!

  • The Morning before the Nightmare before Christmas

    18 strong on the Mandeville Lakefront this morning, our warmup circle of pain expanding as the sun rose with long lost veteran EiEi finding his way out of the fartsack and back to the PAX just in time for the standard disclaimer.

    Off to the races with a warmup of Seal Jacks, Imperial Walker Squats, Toe Touches, Windmills, and Side Straddle Hops, all 20x IC.

    Mosey towards the Harbor for the next COP:  T Merkins, Jane Fondas, Wife Pleasers, Merkin Circle, Nolan Ryans, and Flutter Kicks. All IC with various rep counts.

    Mosey again towards the Harbor with another COP stop for front to back lunges, monkey humpers, and copperhead squats.  Again IC with various rep counts.

    Then all the way to the Harbor playground.  YHC divided the PAX into six teams of three for some rarajipari variations around the playground.  Good times and all in line with YHC’s diabolical plan to run the PAX as much as possible this morning to train surreptitiously for the Krazy Ivan without wearing them out for tomorrow afternoon’s Nightmare Before Christmas beat down.

    Indian Run back to the shovel flag for our countorama, nameorama and a prayer.

    Welcome FNGs Big Ugly, Bolt and Hawk!

    Thanks for letting me lead guys.Β  YHC always appreciate you playing along with my hare brained ideas.

  • Strangers at the Scramble!!

    The Scramble has impressed the Site Q week in and week out as of late with some great consistency. PAX have ranged from 8-10 gathering for our rountine 5k with a mix of exercises. So much so that we tend to have a PAX magically appear along the way at which another PAX Water Pik turns around to the surprise of Burgundy after about a mile in.. Conversations always prove fun and engaging with a variation of topics such as about our Saints discussing the success as of late and the need for some Fantasy football guys who need certain people to step up in future weeks as the playoffs have begun. ..

    Warmup 

    All IC of 10 Windmills, Toe Touches, Scuba Steve’s and Scorpion kicks..

    Thang 

    Journeyed the common route through the streets of Ole Beautiful Mandeville. Returning to the AO for 10 mins of a mixer of ISI, Merkin Wave, Flutter kicks, LBCs and Pull-ups. Circled up to count off and announce the future Nightmare before Christmas on 12/16 at the Mandeville Lakefront at 1300 for any PAX looking for a true punishment shared amongst brothers.. Also touching on the Crazy Ivan 1/19/19 at 2100 at which we need to pry the Hammer out of the hands of EiEi for visual inspiration to come soon..

    COT 

    Q prayed us into the day!

    Much appreciation to the F3 men who decided to flatter the Q on this Spring like Gloom before the next cold front to come!!

  • Pulling a RIngo

    New F3 term: Pulling a Ringo = a new member of the pax that completes 10 consecutive beatdowns.

    Welcome aboard Ringo glad to have ya!

    The thang:

    Warm up: Mt climbers, merkins, scorpion kicks x 10-20 IC

    Fwd, retro, and lateral lunges x 8

    3.1 mile mosey regular course; pax split up into mustangs (pik, coconuts and garfield) and clydesdales (the rest of us)

    Circle up for 8 min of:   plank progressions: side with R/L arm/Leg high,  Makhtar  N’Diaye, shld taps, Christian Laettnars

    Slow squats x 30, American Hammers x 20, Nolan Ryan x 10, Good Morning x 15 all IC.

    Name0orama, COT, Prayer

    Thanks guys!

    Chewy

     

  • Tabata Tuesday

    Grandmas house posted a respectable 7 PAX, including an FNG on this mid 40s Gloom.. Arrived to the sights of Water Pik and Ringo stretching and preparing under the canopy of lights at the Trailhead. Quickly the PAX increased with the arrival of Coconuts and (FNG) POSH spice followed by Chewy right at 0515..  Knowing that POSH spice had been Ehed by Backdraft, Q started our warmup with intentions of hanging close to the AO for his expected late arrival.

    warmup

    20 IC SSH

    20 IC Mummy kicks ( Tanked up exclusive)

    10 IC Windmills

    15 IC Arm circles Forward/Reverse

    20 IC Butt kicks

    15 IC Overhead claps

    Thang

    Moseyed to the tunnel for our Tabata work. Instructions Upper, Lower and Core.

    First series Merkins for 25 sec work and  rest for 10 sec (8) followed by 25-30% run down the ramp stepping up to 50-60% on the flat and all out πŸ’― sprint back up. The youths of the PAX were quickly humbled by Coconuts ability and quickness through the tunnel.. Recovery walk back. Second series Squats and R/R the tunnel. Final series Flutter kicks and R/R tunnel. Moseyed back to the flag for 5 min of Flutter kicks while each PAX took turns running 25 yard and 50 yard suicides to closeout the beatdown..

    count off, announcements, naming of FNG, COT

    Much Appreciation to Ringo for praying us out into the day. Also on keeping his streak going at 7 in a row.. Glad to have you part of F3..

    ✌🏻Till the next Gloom