Author: Rudy

  • Ramp Work at The A1C – from Einstein

    A pleasant 70 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, good mornings, imperial walkers, neck rolls, high kneees, butt kicks, arm circles, scissors, smurf jacks, etc.

    Thang:
    Set of Elevens on the up-down parking ramp;
    merkins at the top, jog to bottom of ramp, squats at the bottom, back-peddling half way up ramp then turn and sprint to top.

    Then to the parking lot stripes with star-jack-jumps at every other stripe increasing the jump count by one each time. Core work at the corners.

    Count-o-rama

    SoGo led us out with prayer.

  • Bridging the Gap – from Russo

    If you’re of a certain age and have lived in the metro long enough, YHC bets you remember Mr. Bingle. Or McKenzie’s. You were drawn to the K&B purple and shopped with those cheap plastic carts. You “fought the uglies” as you passed the LAS Enterprises billboard heading east on I-10 to Orleans parish. Maybe you were old enough to watch Dr. Morgus and Chopsley on WGNO or were lucky enough to be in the studio audience of Popeye and Pals. If not, YHC hopes you were blessed and was able to see Al’s Christmas lights (or marveled at his toy collection as you passed Causeway Blvd.), or took your life in your own hands by jumping from trampoline to trampoline at the park on Veteran’s blvd, which was not far from the shark at Puglia’s that perseveres to this day. How long can he live out of the water? At least 30 years.

    Just as important, you probably remember Rosenberg’s address. Or how much it cost for Frankie and Johnnie to exclaim “let her have it!”.

    Where’s the point you ask? Some things just stick. Certain memories are etched in our brains and elicit the warm fuzzies. Nostalgia. The good times.

    One of the things that YHC inexplicably remembers was in the 80s and 90s the local car dealerships were in on the taglines and gingles. Price Leblanc leaned into Y’at culture with their “Dahlin’” campaign. I hear Metairie Bank was big into auto loans and ended with a “Beep Beep”. I believe it was Banner Ford that paid millions for a rubber duck to exclaim “Cheap cheap!” But I know for a fact that local celeb (and “most interesting man in Louisiana”) Ronnie Lamarque and his dealerships has a campaign called “Bridging the Gap”, with a catchy little “We’re bridging the gap, ooooooh ooooooh” gingle. For those keeping track, this was after he owned Preakness and Belmont-winning thoroughbred Risen Star, but before his ex-wife took a hit out on him.

    That gingle was running through my head as we sweat in the mid 70s temps and headed in the general direction of a bridge.

    Warmup – all IC, 10x
    – SSHs
    – Toe touches
    – Mummy kicks
    – Air presses
    – Hillbillies
    – Grass grabbers
    – Self love

    Thang

    Mosey to the bridge off Jackson Ave., stopping every block or so for 5 8-count bodybuilders, then adding 10 monkey humpers, and then 15 LMCs, and finally 20 SMCs (1 is 1).

    Once we reached the bridge, it was cross the bridge in varying fashion, with 10 merkins and 10 crunchy frogs after every crossing.

    Crossing the bridge, we did:
    – sprints
    – Bear crawl
    – Lunges (2x)
    – Side shuffles (2x)
    – Carioca

    Mosey back to start, with more 8CBB’s, Monkey Humpers, LMCs and SMCs thrown in, and we arrived back just in time for The COT, Name-o-Rama, and prayer to close us out.

    Excellent conversation today as always. Thanks for joining and reading.

    SYITG

  • Just Do Stuff for 40 minutes – from Yankee Joe

    YHC has been called many things in his life. Some have said he’s stubborn. Others have said he’s a bit arrogant. Not a few folks have made the outlandish claim that YHC tends to be melodramatic…perhaps even moody. Still others would even go so far as to note YHC sucks at maff.

    Regardless of what these peasants may say, I am not any of these things and the very fact that such atrocious slander would be heaped on my flawless purveyance of righteousness is nothing short of Paradox-level hypocrisy. After all, Enron, 3.8 lbs + 3.8 lbs = 10 lbs. I have spoken.

    How does this translate into a beatdown? Your guess is as good as mine. Take a little bit of stubborn cockiness, a heaping tablespoon of dramatic (if not grumpy) flare, and a complete mockery of Euclid’s legacy, and you have whatever the hell this morning was.

    For context, as we approach the completion of our second week with the May Challenge, point totals like 1,000 have taken on special significance. The men in Cleveland are no dummies. There is no easy way or even loop hole to racking up points. So, this morning was supposed to be a frontal assault on that hill.
    —————————————

    The idea was that running quarter mile distances in an 8 minute pace (2 minutes), followed by 1 minute of exercises, aiming for at least 45 points (merkins, BBS, coupon curls, and/or pullups), one could – in fully ungrounded theory – achieve 1,000 points in 40 minutes. The breakdown is below:

    – 2 minute quarter mile (25 points)
    – 1 minute exercises (45 pt total)
    – Total: 70 points

    Repeat above combo 12 times for 840 total points.

    The beauty of this is that the above cycle would take 36 minutes, thus leaving 4 minutes to work. Since partial miles don’t count, it would be a blitzkrieg of exercises, aiming for 160 points or 40 points each of the last four minutes.

    840 + 160 = 1,000 (see, I do maff good)

    You might say, hitting 160 points in four minutes is impossible. Ok, then ruck one of the three miles accumulated from the quarter mile sprints (four quarter mile runs with weight). If carrying 30 lbs, for example, your last four minutes looks like 130 points (32.5 pts per minute). AND if the PAX showed up stretched and ready to go, then you could add 5 more minutes to the overall beatdown, which would further distribute the per minute point totals across the beatdown OR give you enough time to add a fourth mile.

    The logic is sound. The execution would need to be relentlessly methodical. Trying to pull it off 10 days into the May Challenge at the Lion’s Den was delusional.
    ——————————————

    The beatdown structure was simple:

    Run a series of quarter miles if you want to build points that way, otherwise do whatever the hell you want. After the dust settled, the average point accumulation was between 615 and 670 (not counting any pre-beatdown work). **Not bad at all considering that this time the mileage was actually accurate to the hundredth of a mile.**

    – Paradox stayed true to the run/exercise sequence. He even threw in some pull-ups on a bar that I couldn’t have reached jumping.

    – Similar to YHC, Enron abandoned some of the run early to focus on his uncanny strength with merkins and coupon curls.

    – Goose seemingly completed 9 million big boy sit-ups and stuck to the run combo.

    – It appeared as if Picadilly ran for 40 minutes straight, but he also knocked out a bunch of exercise points.

    AND though this individual PAX commands plenty of respect, I think the level falls woefully short of the awe we should have for 14-year old Pope. This dude is a beast now. In a few years, he is going to redesign F3 because it’s not hard enough for him. He just never stopped…like literally went all out for 40 minutes straight.

    (In the beginning of the beatdown, I asked Pope if he wanted full bricks (for mini-rucking) or half bricks. He politely asked for the full bricks. The look on his face, however, politely told me that if I ever disrespected him like that again, he’d make half bricks by breaking full bricks over my head.)

    Exact point totals for each PAX is somewhat known, but will not be published here, lest Enron decides to live into his F3 name. You know what he’s like when looking at numbers on a spreadsheet. The temptation to cook the books is just too strong. You go to a barber shop long enough, you’ll eventually get your hair cut (or so I’m told).

    That said, based on casual convos following the beatdown, and including pre-beatdown runs by Enron, Paradox, Goose, Pope, and YHC, my best maff skilz puts totals between 870 – 925.

    The challenge is on. 1000 points in 40 minutes. It can be done. Who will answer the call?

    SYITG,

    Yankee Jeaux

  • Afternoon Delight – from Strings

    Usual calesthenics, 4 Rites, PSBs(painfully slow burpees), wind sprints, Qi gong moves, abs callanetics

  • Rock & Roll with Upchuck – from Akbar

    7 PAX this morning on a rainy day, we welcomed Upchuck downrange from Birmingham to our gloom. On the pain menu for today was a Thor inspired, IronPaxish beatdown with compound exercises and a run up the stairs in between for a short reprieve of the impending doom.

    Conditions: 73 degrees with light to steady rain

    PAX: Akbar, Bushwhacker, Einstein, Dark Wing Duck, Fletch, Moby Dick, Upchuck (Birmingham)

    Warm Up: SSH, Grass Grabbers, Arm Circles, Self-Love, High Knees, Butt Kicks

    Mosey to the rock garden, pick a rock, and roll to the Courthouse

    Thang: Pick your rock carefully, do all 5 exercises x 10 reps each, run up the stairs for 15 calf raises, rinse and repeat. 5 rounds = 250 reps

    1. Blockee Curl Press
    2. Squat Curl Press
    3. Alternating Reverse Lunge Curl
    4. Curls
    5. Standing Shoulder Press

    Most of us got 5 rounds in, the rain was welcomed as it cooled us off.

    Mary
    LBC and Little Manny Crunches x 20 IC

    Count, name, and YHC prayed us out with thanks for Upchucks visit and safe travels home, the opportunity for us to do this crazy stuff each week, and the bond that builds because of it. And for people to sign up to Q. Amen!

    Announcements
    Grundy has the Q Saturday.
    H8 on the Southshore: Thursday May 25th at Okwata, 5:30am. See Hawgcycle’s post on slack

    Thanks for pushing me guys. SYITG- Akbar

    NMM
    The original workout is done with dumbbells with a 60s rest in-between sets. Much more manageable than a rock, even cinderblocks would be better. YHC gave the disclaimer to pick your rock carefully, and YHC did not. It was oblong and pointy, which made it hard to hold onto, but added a degree of difficulty. Heaving breathing ensued, with short bits of rest to gain composure.

    There are curls in 4 of the exercises, shoulder work in 4 as well. Adding up to almost 40 reps of each per round. We’ll feel that tomorrow

    Of course, Whacker overperformed, seemingly breathless, talking the whole time as usual, with comments reminding YHC he had shoulder surgery recently – but didn’t seem to phase him.

    Einstein was not far behind, smiling the whole time. It amazes me how resilient and strong these old guys are, and I am officially an old guy too. But they’ve got 10+ years on me – amazing.

  • Some Ran, some rucked, some did knees over toes – from Hokie

    Yep… runners ran

    Ruckers rucked … starting late and then finishing late

    Others explored Knees over toes training

  • Baby got back – from Wet Tap

    F3 5/9/23

    YHC pulled up to the stage in typical fashion. Only to see as pair of familiar vehicles already there. It’s seems Enron and paradox are chasing ghosts in this May challenge. The quest for gold have them reaching for more hours in the day. I asked what’s going on, and he mumbled something from his hypoxic sweaty lips about midnight 30…? Hypercarbia is a b*%ch!

    Circle up for some warm-a-rama.
    SSH
    Grass grabbers
    BUTTKICKS
    IW
    Circles F/B/ CP

    It’s Tuesday- Merkin mile. 25merkins every quarter mile. I really dislike running. That’s why I do it. This group pushes!

    The history of high school and that dreaded theology of body / PE sex Ed gave us the week long baby experiment. What better way to scare a bunch of hormonal kids!
    This beatdown will have us hold and take care of our “ baby” (coupon).

    Thang 1:

    Farmer carry pinch hold the coupon around the loop. RH ONLY. Dropping you baby is a penalty of 25 curls.
    Rinse and repeat LH.
    CPS was notified.

    Rifle carry baby across the lawn and back.

    Thang 2:
    Gotta get things done when baby sleeps.
    50 merkins
    50 BBS
    50 curls to settle the baby.

    Rifle carry baby across lawn and back.

    Thang 3:
    Run the loop- random timer wakes the baby. Sprint back and 10 baby thrusters.

    Rifle carry baby across the lawn and back.

    Thang 4:
    We passed the test. Somehow, our little 35# of joy survived the beatdown.
    What do we do now? Goose belted out- toss it! Exactly. Coupon man-makers with a toss AFAHP across the lawn and back.

    Mary with some leg lifts, lbc, and FM.

    Cot with Tana to GiGi
    Animal goes to French Horn
    Prayers from Piccadilly

    Thanks to all who continue choosing to get up and get after it. The push to thrive in the suck is contagious.

    October2014

  • Eh some cards, then coupons and stuff – from Hogs Breath

    YHC arrived to the 007 to see Twinspan waiting already!

    After planting the shovel flag, Pass Interference arrived.

    So the three yuts began our warm up. Only to see Bumper pull up! We did some, good mornings, toe touches, ya know that kinda thang.

    Then a good round of a Morning Motivator! (If ya know, ya know)

    The the real fun began. We flipped over some cards. Partnered one pax would mosey from Shovel flag to Official Flag pole, and some type of cardio back (back-pedal, skip, side shuffle, etc) while the other began to do a “100” on the three cards. First cards drawn were Wogo squats, shoulder taps, and derkins.
    YHC saw the humidity was beginning to affect our cardio, so an audible was made to do a coupon walk.
    During the walk some mumble chatter was made about listening to satanic music; aka Twinspan’s mother thought AC/DC was ‘murderer music’! So we dropped the coupons and YHC tried to do a “Thunderstruck” waterfall beatdown, but alas no one could hear the tinny music from my pathetic phone speakers! YHC will bring this back!

    So we finished with some Mary.

    Fun was had by all! Completed with COT and Coffeteria.

  • Eh some cards, then coupons and stuff – from Hogs Breath

    YHC arrived to the 007 to see Twinspan waiting already!

    After planting the shovel flag, Pass Interference arrived.

    So the three yuts began our warm up. Only to see Bumper pull up! We did some, good mornings, toe touches, ya know that kinda thang.

    Then a good round of a Morning Motivator! (If ya know, ya know)

    The the real fun began. We flipped over some cards. Partnered one pax would mosey from Shovel flag to Official Flag pole, and some type of cardio back (back-pedal, skip, side shuffle, etc) while the other began to do a “100” on the three cards. First cards drawn were Wogo squats, shoulder taps, and derkins.
    YHC saw the humidity was beginning to affect our cardio, so an audible was made to do a coupon walk.
    During the walk some mumble chatter was made about listening to satanic music; aka Twinspan’s mother thought AC/DC was ‘murderer music’! So we dropped the coupons and YHC tried to do a “Thunderstruck” waterfall beatdown, but alas no one could hear the tinny music from my pathetic phone speakers! YHC will bring this back!

    So we finished with some Mary.

    Fun was had by all! Completed with COT and Coffeteria.

  • No Knees Over Toes Tabata – from Scantron

    Started off with a brief backwards walk around the south end of the track to the parking lot behind the bleachers. Did a short warmup and then mosied over to the small levee behind the admin building.

    We did some up and backs over the levee, with each run ending in some derkins (10, 8, 6, 4, 2).

    That was followed by a Tabata with some complaints about not having a rock.

    6 exercises
    8 rounds of 30 seconds work/10 seconds rest

    Catalina Wine Mixer (complaints lessened after round 3)
    Calf Raises (complaints increased and Bogey tried to calf raise to the beat)
    Forward and Backward Arm Circles, Seal Claps, Overhead Claps (complaints decreased)
    Squats
    Flutter kicks
    Side to Sides up the levee and back (no more complaints)

    This was all accompanied by the following playlist, that when done right, ends with The Final Countdown finishing you out right at 45 mins.