It’s always stimulating to start of the week with an F3 beatdown first thing Monday morning. So when 5:30am hit, I issued the disclaimer and we set off to mosey to the track Once at the track, we did a dynamic stretching warmup that consisted of:
High knees
Butt kicks
Open the gate
Close the gate
Karaoke (30 yards out, 30 yards back)
Following the dynamic stretching, each PAX did some individual static stretching on their own to get loose. Once everyone was loose as a Goose (Top Gun Danger Zone reference), we began with some ladder / sprint combos:
1) High knees through the ladder, then 50 meter sprint. Mosey back
2) Butt kicks through the ladder, then 50 meter sprint. Mosey back
3) Squat jumps through the ladder, then 50 meter sprint. Mosey back
4) Sideways in & out’s through the ladder, then 50 meter sprint. Mosey back
5) Sideways in & out’s through the ladder on the other side, then 50 meter sprint. Mosey back
We took a brief 20 count break, then we proceed to do the same thing except we did 100 meter sprints:
1) High knees through the ladder, then 100 meter sprint. Mosey back
2) Butt kicks through the ladder, then 100 meter sprint. Mosey back
3) Squat jumps through the ladder, then 100 meter sprint. Mosey back
4) Sideways in & out’s through the ladder, then 100 meter sprint. Mosey back
5) Sideways in & out’s through the ladder on the other side, then 100 meter sprint. Mosey back
After this, we mosey’d to the middle of the track for some mary. We circled up, and then each member of the PAX had to lead a mary exercise in cadence using a 15 count. Screw Top & Smooth (if my memory serves me correctly) harnessed their inner Double J & decided to have us do some merkins instead of a mary exercise. Fortunately, though, no penalty burpees were issued for not following directions.
Once every member of the PAX had finished counting off their exercise, we did some line drills. There were 5 drains along the inside part of the track, so we partnered up and then sprinted back & forth to each of the 5 drains. The first set of sprints was from shortest to longest (we began with the closest drain & ended with the drain that was furthest away). The next set of sprints was from longest to shortest (we began with the last drain & ended with the drain that was closest).
After this, we took a brief 20 count break & then we ended with a 100 meter sprint and then a mosey around the track. Back at that flag, High Rise led us in some static stretching & then we did the count-off & prayer. I forgot the name-o-rama (was operating on 2 hours of sleep that morning), so we did the name-o-rama after the prayer was over just & then called it a day. Thanks for the opportunity to lead, fellas, and my apologies for the terrible Top Gun Goose joke above!
On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.
We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included
– SSH X 15 IC – Hill Billies X 15 IC – Self Love X 10 IC
The Thang:
Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.
– Curls X 15 IC – Shoulder Presses X 15 IC – Bus Driver X 15 IC – Flutter Kicks X 15 IC – Decline Merkins X 15 IC – Curls X 15 IC – Shoulder Presses X 15 IC – Kuch and Tool assisted with some exercises I forgot the name of – Decline Merkins X 15 IC – Bus Driver X 15 IC – others that I can not remember
Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.
Next Up: Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.
We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.
Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.
Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.
My phone had no charge so no special jammy fanny. Damn it!
OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20
Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.
At the top we got a partner and did a quick lap one floor down
FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants
So that was four more laps
Then down to the benchs for some dips and some bulgarian split lunges IC
Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.
Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!
There was excitement oozing from GroupMe yesterday in anticipation of the party at Okwata. Bones was trying to draw the uptown crowd in. The lakeview clown car(s) all showed up! 16 Pax joined YHC on the lakefront to celebrate the day a legend was born. Brief disclaimer, then a mosey around the mardi gras fountain with butt kicks, high knees, and carioca.
Circle up on the grassy area for a warmup.
SSH IC x 49 – Hokie Pokie figured it out…… Abe Vigodas IC x 10 Arm Circles IC x 20 Grass Grabbers IC x 15 Peter parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Party favor 1
Mosey to the top of the levee for a disperse Indian Run. Last pax runs to the front and yells disperse and an exercise. Pax disperse either side of the levee, complete 3 of the exercise, and run back up the levee back in formation. YHC called it a little over half way through as time was a concern. Regular Indian run to a clear spot for:
Catalina Wine Mixers IC x 10 (Crowd pleaser) Disperse Indian Run is a challenge with 17 Pax. But no complaints here!
Party favor 2
Mosey back to a drier area for a little Shock and Awe (Happy Birthday to Me!) SSH IC x 6 10 Burpees OYO SSH IC x 6 9 Burpees OYO SSH IC x 6 8 Burpees OYO …….. …….. SSH IC x 6 2 Burpees OYO SSH IC x 6 10 Burpees OYO (cause we don’t do 1 Burpee) Nobody commented on the odd 6 SSH. YHC let an extra slide by the first time, but there was no chance of letting anyone actually know. So 6 SSH’s it was throughout…….
Mary Tin Snips IC x 15 Flutter Kicks IC x 20
Party favor 3
Mosey back to the levee for : Quadraphilia with 5 burpees at the top of the levee each time up. Completed approximately 5 minutes of this horrible evolution before time was up
Mosey back to the virtual shovel flag for countoff, name-o-rama, announcements, intentions, and closed out with a prayer to the Sky Q.
NMM
Thank you for showing up in force this morning and celebrating my birthday with me. A legend was born this day. That’s right, YHC shares a birthday with Janet Jackson………
Last week, High Rise was thrust into the spotlight at the Danger Zone when the Q failed to show. This week, High Rise was thrust into the spotlight when YHC had to make an abrupt exit to take care of a most urgent matter.
Before all that though, we warmed up with a lap around the track, where we did some high knees, butt kicks, skipping, running sideways, zombie walks, and moseying.
Next, we split into 2 heats for the following:
sprint 100, jog 300
sprint 200, jog 200
sprint 300, jog 100
sprint 400
Somewhere around the time we came around the second turn of the 300 sprint, YHC broke the news to High Rise that he would, in fact, be Q’ing another workout on very short notice. Luckily, High Rise took it in stride.
YHC: Yo, I gotta go. real bad. you got this
High Rise: Sure thing. What’s next
YHC: Uh, sprints
High Rise: uhhhhh. okay
YHC had planned some parachute runs and round two with the new, hopefully fixed, speed ropes, but when ISI doubled the normal turnout at the DZ, those plans were scrapped for a “spur of the moment” workout. Luckily, High Rise was up to the challenge. I’m told the following occurred while I was gone:
Luckily, YHC returned in time to suggest we finish up by timing our fastest quarter mile. This was met with some groans – apparently there had been running while YHC was busy handling nature’s call. Who knew?
We finished up with some stretching and a bit of grumbling from Rudy, so I’d say we were fully back on track by the end. War Eagle prayed us out. Thanks for letting me lead half a workout, and thanks to High Rise for being a great sport and taking the reigns. – Kuch
On a warm, muggy morning that serves as a reminder of what’s to come in the next few months, 13 PAX (a Popeye’s record) gathered for YHC’s Q, motivated only by getting better and not missing YHC’s Q…. and maybe because Popeye’s was the ISI point today. Perhaps they knew there would be smashing involved.
Brief mosey to one of the workout areas with some high knees and butt kicks along the way, followed by a fast-paced warm-up of the following:
Imperial Squat Walkers x10
SSXx20
Arm Circlesx20
Parker Peterx20
Self love
The workout
8 stations using Tabata as a timer (20 seconds on, 10 seconds to rotate)
Turkish Get Up’s w/ 10lb Kb (became sweat angels when we “ran out of” a cinder block)
Jumping rope (with 2 recently purchased speed ropes, neither of which withstood the workout. This eventually became Rocky Balboas)
Pull-ups/hang from pull-up bar
Burpees (of course)
8 count bodybuilders (right after burpees because why not?)
Dips
Jump Squats (side note: while on vacation recently, I attended a yoga class that took place on a raft in the pool. One exercise was jump squats, and let’s just say the instructor’s form was a bit better than mine. He would squat down, jump up, turn 180 degrees in the air, and would drop back into a squat as he landed. This resulted in YHC falling off the raft several times, but being convinced this was the right way to do a jump squat. YHC encouraged everyone to try it this way today.)
Curl and press with cinder blocks.
A couple rounds in, and we were all feeling it, some more than others. And by some, I mean Hokie Pokey, who opted for a demonstration of strength during this exercise. And by demonstration, I mean he smashed the cinder block at his feet, and then stood over it like a DB who had just leveled a receiver coming across the middle. We all applauded this feat of strength, made certain modifications and mental notes, and moved on.
All in all, I think we got 5 rounds of this Tabata circuit in. For the first 3, we listed to Rage Against the Machine songs, but YHC made the mistake of throwing out a couple song choices to the Pax. Thus, our final round was done to “Video Killed the Radio Star”, compliments of Frac Sac. Thanks?
We moseyed back to the flag, down a coupon, for some stretching led by Mahatama, and then a bit of planking. We gave thanks for the day, and remembered to appreciate even the hot, muggy days.
Thanks to our Uptowners, Nip Tuck, Bones and JV who hopped on their flights this morning and made it all the way out to Lafreniere. And thanks for letting me lead. – Kuch
Conditions: 72 degrees, 90% humidity, winds out of the SSE at 4 mph.
Participants: 30 Pax including, 7 H8!ers, and 14 first timers.
Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)
At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.
The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:
Run just less than 3.5 Miles of Hills
550 Yards of Bear Crawls
36 Burpees
120 Merkins
We did AMRAP and then moseyed back to the flag.
The Skinny
12 finishers for a 40% success rate: SOGO, Cowbell, Smooth, Mahatma, 86, Thighs, Mariah, Triple Shift, Dirty Dell, Ya Mom N Dem, Screwtop, and Hawgcycle
No one got nine. Who will be the first?
I feel like YHC spent most of my energy chirping at Mahatma, at least until the 5th lap at which point he left me far enough behind he couldn’t hear me anymore.
I may have to put cones out next time to protect the integrity of the H8!.
Rudy had his first DNF at the H8! but it was for medical reasons. His doctor says no burpees. I would like to find a doctor like that.
Okwata started with a beautiful moonrise and gentle breeze and then quickly went to CSAUP.
After the disclaimer, the PAX moseyed to the Center of the Universe for the warm-up: SSH x 25, Abe Vigoda x 15, Imperial Walkers x 25, Peter Parkers x 20, Parker Peters x 20, Sun Gods x 10 (each direction). The PAX then moseyed to the bottom of the levee for the THANG.
The THANG was an 11 using one-side of the levee: Merkins at the top (descending) and LBCs at the bottom (ascending). To achieve full CSAUP status, YHC directed the PAX to Quadrofeelia (a.k.a. Bernie Sanders) up the levee and Bear Crawl down the levee during the 11. After this, YHC needed O2, so Two Youths gave the PAX a twenty-count.
Next, the PAX moseyed to the seawall in front of the MG fountain for a Hurricane Hoedown. YHC was so spent the PAX DJ-ed the cadence. Then, the PAX DJ-ed some additional MARY: Sweat Angels, Dying Cockroach, Real Freddie Mercury, and more LBCs.
The PAX moseyed then to the virtual flag for the COT. Count Off. Nameorama. Announcements. Intentions. Prayer. Lord, teach me to be generous. . . .
Moleskin: It was a great effort from the PAX today. YHC was beat after the 11. The PAX also stepped up to help YHC with cadence and then MARY. Future Qs sharpening. Fellowship. Teamwork. You name it.
This morning 9 of the fastest F3 PAX decided to take on the Danger Zone. I gave the disclaimer at 5:30 a.m. and we moseyed on over to the Track a.k.a. the Danger Zone (DZ).
Warm-O-Rama We did a light mosey around the track with high knees, butt kicks, carioca right/left side. We finished warming up with a few 30 yard warm-ups that honestly I forgot what they were!
We then headed on over the the Agility ladders. Here we did the following: – Two feet in each square then sprint 30 yards – Jumping Jack Feet then sprint 30 yards – Icky Shuffle then sprint 30 yards – One left foot hop then sprint 30 yards – One right foot hop then sprint 30 yards
We did a 25 second breather and we were onto a 1 mile run which included Sprinting the straights and jogging the turns. Some of the PAX did a lap cool down while others (myself included) were gasping for air—last time I eat Mexican at 8:00pm before a workout!!
Next up we did 3 heats of 100 meter sprints – due to the popularity of the Danger Zone in just 2 weeks we had to split up into 2 heats. After the first round we realized we needed some more stretching so we stopped and did some more stretching before Heat 2 and 3.
Apparently the stretching didn’t help Jesus Juice as he has been complaining all day at work about how he pulled a buttocks muscle and is limping around the office like a wounded animal.
We then used the agility ladders for some ladder push ups X2. We did a cool down stretch and moseyed back to the flag right on time.
We did Count-o-rama, COT, and Prayed. Fun time this morning in the DZ hope Jesus Juice gets his rear end back for next week.
