With Saturday’s 55k looming just a few days out, runners were resting except Pai Gow
Meanwhile YHC, Belloq, Beignet & MacGyver did the Wally Mosey through the neighborhood getting Beignet some mileage under weight before his departure for Marquette next Monday.
11 Pax met at the entrance to Audubon Zoo for a kettle bell work out led by yours truly. I had my bluetooth speaker in tow with a new and improved F3 playlist. My standard rules apply to the music. If any of the PAX want to skip a song, it means 5 burpees for everyone. There is only one skip at a time, so we are all stuck with the next song. Almonaster did the honor of hitting “shuffle” to begin the workout. After a short warmup, the PAX carried their bells to the banks of the Mississippi River to start the beatdown. Warm ups consisted of the following:
Halos x 10 both directions, Self Love x 20 oyo, Grass Grabbers IC x 10, SSH IC x 20
At the river, we partnered up for a DORA 100, 200, 300… One Partner bear crawled about 20 yards then proceeded to run to the levee and back, while the other Partner did the following:
100 kettle bell pull throughs (1 is 1), 200 LBCs with the bell, 300 overhead press.
After we shook out our shoulders on a 20 count, the PAX then circled up for a Big Freedia Ring of fire.
All Pax held in Al Gore position. Pax 1 did a low slow squat with 20 pulses counting out loud to 10. At 10 the next PAX started his pulses, and so on.. This was followed by Monkey Humpers, all to the music of local hip hop artists Big Freedia, Mystikal, DJ Jubilee, and Freak Nasty.
The PAX and their bells made it back to the flag with a few minutes left on the clock for some Mary. Sandbar called for a skip making the PAX do 5 burpees at the very end of the workout. We closed Sweaty Bells with COT, then breakfast ensued at Panola Cafe.
It’s always a pleasure leading such a great group of men!
Checking in on Sunday evening and seeing The Scrum needed a Q, I took it
Warm-o-rama
Slow VIGODA x 15
SSH x 15
Imperial Walkers x 15
The THANG
Each round will consist of
1. Approx 30 yard Bernie Sanders
2. Then run back to starting point
3. 8 burpees for August
After those three buy-ins to each round
Follow with the remainder of the 6 mins with 15 reps of each of the three exercises then rinse and repeat the 3 exercises for AMRAP in the time allotted
Round 1
– Bobby Hurley’s
– Speed humpers
– Low slow Squats
Round 2
– Bolt 45’s
– Lunges F
– Lunges B
Round 3
– KB Swings
– Curls
– Shoulder press
Round 4
– Merkins
– Mountain Climbers
– T Merkins
Round 5
– Shoulder Taps
– Stiff arm merkins
– Angle Grinder (Merkin/Knee tap)
Round 6
– Chest press
– LBC
– Flutter Kicks
We then closed out the final 3 minutes with stretching.
I will rinse and repeat this with a few modifications in rounds 2 & 4
QIC arrived to 5 at the Marsh this morning, still in recovery from the St. Vincent 500. Made worse by the air going out last night and camping on the floor with Wicket and Grover. Realizing there was no plan late Sunday evening, Even though the soreness was still harsh, there’s that inward force that says go get it today. And we did.
YHC pulled the old Redeaux from a Gipper workout a few months back. The difference was no bricks. A late Sunday trip to Ace Hardware came up empty handed – so it was modified to blocks. After some chatter Jose ran up and Fletch arrived later to make 7.
Mumblechatter was high as usual: ISI, St. Vincent 500, JV’s double Q, somehow Bushwhacker always comes up regardless of where we are. Since Hammer and Jose were there – lots of movie quotes today: Over the Top was a main focus. There may be a remake of Roadhouse – which will likely fail without Patrick and Sam.
Jose had the tunes, and Cry Little Sister came on. This brings flashbacks for YHC in high school from Jamie Gertz’s cave scene – which made the rest of the workout that much better. We didn’t even get to Less Than Zero – maybe another day.
Warm Up
SSH, toe touches, self-love, arm circles, imperial walkers, high knees, butt kicks
Thang
5 on blocks for a Tabata of 30s on and 15s rest, full body blocks. 2 men did LBC’s and we rotated each round. Warm up run before down to the stop sign and back, and again after legs/back/bi’s.
Legs
Block holds for each exercise: squat, alternating side lunge, sumo deadlift, staggered squat right, staggered squat left, side lunge right, side lunge left.
Back
Curls, block swing, bent row, inward curls, good mornings, supine row, curls again, merkin row.
Shoulders
Manmakers, upright row, shoulder press, alpo’s, 45 degree shoulder press
Chest/Tri
Skull crushers, chest press, merkin, chest press w/ inward block, diamond merkin, block merkin, overhead extensions
Circle at center court for 4 exercises x10 IC. Chest press, curls, shoulder press, goblet squat.
Mary
Rosalilta, Down Dog, Low Lunge right with arm cross body stretch 0 then left. Up dog, child’s pose.
Name, Count, and Waterpik prayed us out.
Announcements: Double Nickel on Southshore Saturday, Dangerfield VQ Saturday, Bible Study starts this week 8:30 at Crisis Pregnancy Center.
Thanks for following my lead – Akbar
Akbar, Hammer, Waterpik, Shooter, Quarterpipe, Fletch, Jose10k, F3 Norsthore, Milestone Marsh
7 strong Pax showed up on this beautiful Sunday morning. We started off with some warmups to loosen up our shoulders, arms, and legs. We did the the following sets:
1 – curls x 15 in slow cadence, 15 low slow squats, 15 flutterkicks with the bells in cadence. Ran a lap to the stop sign and back.
2 – rows x 10 on each side, Sweaty Bells Swings x 20 OYO. Hello Dolly’s x 20 in cadence. Ran a lap with the bells to the stop sign and back.
3 – Bulgarian Split Lunges with the bells x 10 on each side in slow cadence, 20 declined pull bells in plank position OYO, American Hammers x 20 in cadence. Ran a lap to the stop sign and back.
4 – Wall sit curls x 15 in slow cadence, wall sit over head presses x 15 in slow cadence, wall sit butterfly x 15 in cadence. Ran to the stop sign and back.
5 – We planked up in a straight line formation. Last pax would do one manmaker and then ran up to the front of the line and plank. Rinse and repeat until all the Pax made it to the stop sign.
5 – Round of Mary
Finished the day with COT.
SYITG
King Kong
After 100 burpees and running up and down Wolfpack Mountain multiple times yesterday, I decided stay away from burpees. 9 strong Pax showed up on a beautiful Saturday morning.
First stop, we ran to middle of Tulane campus and did the following warm-ups:
self love, forward & backward arm circles, windmills, grassgrabbers, and SSHs.
Second stop, we moseyed to Tulane library and did Dora 1, 2, 3. While one pax ran that loop around the parking lot, the other Pax was doing the following exercises: 100 rows, 200 step ups, and 300 American Hammers cumulatively.
Third stop, we ran to the steps in front of Tulane’s UC. We did inclined merkins at the steps. First step with 2 merkins, 2nd step with 4 merkins, 3rd step with 6 merkins, 4th step with 8 merkins, 5th step with 10 merkins, 6th step with 8 merkins, 7th step with 6 merkins, 8th step with 4 merkins, 9th step with 2 merkins. Total of 50 merkins.
Fourth stop, we moseyed to the base of the small mountain. We ran backward up the ramps and forward on the flats to the very top. We stopped on the first level and did 15 hello dollies in cadence, second level to do 20 flutterkicks in cadence, and 3rd level with protractors.
We then moseyed back to the flag with COT. We prayed for Tenderloin with his recovery and Big Willie’s friend’s daughter who is battling leukemia. We are always thankful and grateful to have our physical and mental strength so that we can push ourselves everyday…. but today, we did ZERO burpees. SYITG.
King Kong
Warmup:
all 15xIC: Toe Touch, Side Straddle Hops, High Knees, Arm Circles, Thumb Drives, Cherry Pickers
Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Hillbillys, Peter Parkers, Parker Peters, Ankle Benders
Thang:
atop the Justice Center Parking Garage; a set of elevens with Sister Mary Catherine’s at the top of ramp, side-shuffle run downhill,
squats at bottom of ramp, back peddle run uphill
Mary:
Rosalittas, V-Ups, Calf Raises, Crunches, Jane Fondas, Wife Pleasers
Count-o-rama
Jose-10K led us out with a prayer. Congrats to Grandpa BBQ
YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.
Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.
Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.
At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.
Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.
At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.
Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.
Better late than never!
PAX:
– Strings
– Gabby
– Landing Strip
– Douille
– Couch
– Blowout
– Big Willie
– Bullseye
– Almonaster
Mosey to the Breezeway.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Balance on 1 foot for 10 seconds – each
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey to the Grotto.
Perform a set and then run a lap. Reverse halfway through
Merkins – 20 IC
Right Leg Lunges – 20 IC
LBC’s – 20 IC
Incline Merkins – 20 IC
Squats – 20 IC
Leg Lifts – 20 IC
Decline Merkins – 20 IC
Left leg lunges – 20 IC
Some type of Core – 20 IC
Top of Mountain
Merkins – 10 IC
Right Leg Step-ups – 10 IC
Another type of core – 20 IC
Incline Merkins – 10 IC
Squats – 10 IC
Box Cutters – 20 IC
Decline Merkins – 10 IC
Left leg lunges – 10 IC
Douille’s – 20 IC
Back to flag!
Thanks for the opportunity to lead!
Drizzle in the gloom at the Gipper. YHC has become a fan of Tabata and encouraged by the ideas that short intense resistance is a better fat burner than cardio. I really don’t like cardio. So my Q consisted of 5 exercises with coupons in 5 rounds 1 minute each of Squats Presses Tricep curls Fore arm curls and grave diggers. Rest for 1 minute in between was a variety of stretches. Constant full body motion
BBQ and Bubba brought along a FNG so the low cardio gave us a chance to mumble chatter introduce these guys to F3.
