3 HIMS showed up, not afraid of the number 13, not afraid of the humidity, not afraid of the aftermath of Hurricane Francine. We took the red pill, and we were ready for a beatdown.
Due to the lack of electricity, YHC didn’t really come up with a Friday the 13th themed beatdown, so I used an oldie.
Warm-up: the usual
The Thang: Mosey to the courthouse for 11s. Burpees at one side, 2 calf raises up each step, copperhead squats at the top, down the ramp and around the courthouse.
Mumble chatter included the difficult math problem of calculating the optimal workout heart rate for a 75 year old man. Which Einstein quickly pointed out to Moby that he is 74, which produced even more grumble, grumble.
COT-Einstein prayed us out with intentions of hurricane survivors and prayers for our country.
Thanks for letting me lead/reading this.
Author: Rudy
-
Triskaidekaphobia or Fear of the Number 13 Fear or avoidance of the number 13. It is also a reason for the fear of Friday the 13th, called paraskevidekatriaphobia. – from Jose10k
-
Patriot Day (9/11) – from Bolt
YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.
The Thang:
Mosey to JPAX Mountain (the ramp)
Read flight details at each corner
Sprint to corner 1 plank til 6
Plankorama
AA Flight 11
Boston – Los Angeles
Hit the North Tower at 0846
92 perished
SSH x 92 OYO
Lunge to corner 2 plank til 6
Plankorama
UA Flight 175
Boston – Los Angeles
Hit South Tower at 0903
65 perished
Mt. Climbers x 65 OYO
Sprint to corner 3 plank til 6
Plankorama
AA Flight 77
Dulles – Los Angeles
Hit the Pentagon at 0937
64 perished
Squats x 64 OYO
Lunge to corner 4 plank til 6
Plankorama
UA Flight 93
Newark – San Francisco
Crashed in Shanksville, PA at 1003 after passengers stopped attack
44 perished
Merkins x 44 OYO
Use the four corners of the walled part of the ramp:
9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
Sprint Lap 1
Diamond Merkins x 11 OYO
Sprint Lap 2
Jump Squats x 11 OYO
Sprint Lap 3
Big Boy Situps x 11 OYO
Sprint Lap 4
Carolina Dry Docks x 11 OYO
Sprint Lap 5
Lunges x 11 OYO
Sprint Lap 6
Flutter Kicks x 11 OYO
Sprint Lap 7
Wide Merkins x 11 OYO
Sprint Lap 8
Sumo Squats x 11 OYO
Sprint Lap 9
Burpees x 11 OYO
Mosey to JPAX benches/and two of the running path benches
Steps Ups x 110 OYO (55/28/27
In honor of the 110 flights of stairs that had to be climbed in WTC
COT -
Hopping Puddles, Avoiding Cars and Dodging Debris in Post-Francine Frogger – from Bushwacker
Possibly the latest alternate beat down start time in F3 Northshore history, 7:30 brought a convergence of 2 stoic idiots who passed up what could reasonably be called the one weekday in several years that could legitimately be considered fully allowable to fartsack life. And so we two took off in an attempt to stick to the traditional route, but thwarted by standing water, small fallen branches, and cars venturing here and there, we ambled a seemingly aimless route that returned us safely to the starting point after 3.5 miles. Coffeteria and breakfast followed at Waffle House. A not-quite-Kafkaesque Scramble, in the books!
-
S&M or Ruck Yourself: Your Choice… – from Bolt
3 pax assembled in the cool/wet gloom looking for and to provide accountability. I didn’t expect Mayhem to post given his Okwata hesitancy last week and was pleasantly surprised to see in mumble chatter that he posted to War Eagle’s black ops BD (aka the Early Bird) at Lasalle—rain and all!
The Thang
YHC led S&M under cover as usual with Charmin while Vagabond chose to ruck himself in the rain. We were all the better for it. SYITG! -
The (probably not historically accurate) Last Indiana Jones Movie you should Watch – from America’s Best
YHC arrived (almost) last, just in time for
Warmarama:
SSH
And of course, having finished SSH, here comes the straggler… wait… Honeysuckle?
Apparently Safety Valve inspires us all in some way or another.
On to the rest: Windmills,
The arm bundle: Lafayette Night Clubs, arm circles both ways, cherry pickers
Mountain Climbers
Then YHC handed the PAX off to Pope to lead a quick mosey while I grabbed my props.Thang One: The Breath of God
“Only the penitent man shall pass”
The penitent man is humble, kneels before God. As Indy knelt when the breeze blew through the cave, so would we.
The theoretical plan: Lunge walk back and forth across the field, and each time there is a breeze, we would do one genuflection.
The modified plan: Because we live in the doldrums here with no breezes, something else would have to substitute. Taking a page from Smooth Operator, each vehicle that passed would qualify as our breeze.
That made sense when YHC came up with it last week, as there was no hurricane coming. The coming storm actually gave a bit of a breeze this morning. More importantly, it brought lots more traffic.
Perfect.
Oh, also “Listen Like Thieves” by Inxs on the W-King. Also genuflect when you hear “knees.”Thang Two: The Name of God. But not really the Name of God. More Like Kinda Like a Name that Got Made into a Name that Some People Might Consider a Moniker of God?
Ok get ready. Please be patient as your blast goes off on a historical and semantic tangent. . .
In the film, “the name of God” is said to be “Jehovah” (spelled with an I instead of a J), but apparently this is only an artificial Latinized rendering of the name of God. Some Christians in the Middle Ages combined the consonants in YHWH and the vowels of Adonai (“My Lord”) and somehow came up with Jehovah. Thanks to Goosapedia for this and don’t forget to donate now.
Sooooo… although technically not correct, this name was created by Christians in the Middle Ages, which according to the film is when the Knights Templar set up this whole thing… I don’t know, but anyway it starts with an “I” also and let’s get back to the Thang here…
We did 50 Jackhammers to get the letter J out of our system, then ran a Dora-mod for the rest of “Iehova” which at face value was the word Indiana Jones spelled out on the path in the movie.
I = 100 Imperial Squat Walkers, 100
E= 150 “El Valvinos” which I decided were SSH. Much less controversial name change here.
H= 200 Hand Release Merkins
O= 150 Oh nos (changed to 1=1 mid-stream due to time)
V= 100 V-ups
A= 50 Absolutions, but time was called on this first, so that we could get toThang Three: “Only in the leap from the Lion’s Head will he prove his worth.”
It’s a leap of faith. Something we’ve all taken at some point. It typically results in a stronger faith when you are done. So we took several leaps, having faith that we could do what our bodies said we couldn’t. Which was Broad Jump Burpees to the opposite sidewalk and back. Right about the time Goose and Pope got there, a gracious Q called “recover” and we headed toThe Final Thang: The Grail Room
Upon the stage were set several items we associate with F3: A coupon, a ticket, a cone, a pair of gloves, and a coffee thermos. Under each was written an exercise.
The instructions: Choose one. The first chosen, we will do 40 of whatever is written under it. For the second chosen, we will do 30, then 20, 10, 5.
Safety Valve volunteered to choose first. And he chose… poorly. But it was perfect. Choosing the false grail, aka the coffee thermos, he gave us Burpees, and 40 would be the number… unless someone could identify the theme of the songs today, in which case I would cut the numbers in half.
No one could, so we set to burpin’ while YHC prodded the PAX to think, think! (I didn’t want to do 40 burpees). The PAX recounted the songs… Listen Like Thieves… Electric Feel… Brown Sugar… Smells like Teen Spirit… Double Vision…
Suddenly it clicked (I think with a few, but I heard Goose first) and we reduced our number to 20. Next pick was the ticket, so we did 15 BBS, then several questioned whether the speaker was in play, to which YHC only said “choose wisely.” Of course no one chose the speaker, since it was in the middle of the circle, but that was the final test. Of course under The Wu of Kings it simply said, “You have chosen… wisely.” And that would have been the end.
But it was time, so it was the end anyway.COT
YHC was humbled as both The Fire within and the BluTube were bestowed upon him. Enron prayed us out.Thanks for coming out men. Always an honor to lead.
SYITG,
AB
-
Fly-Up Flop-Downs – from Squints
Is this the official record of what happened this morning?
It was a typical eve-of-a-hurricane type of day, cooler summer temperatures as we all awaited the landfall of Hurricane Francine. The PAX moseyed over to the JPAC for warmups, which included a fine selection of Abe Vigodas, Grass Grabbers, SSH, Arm Circles, Shoulder Taps, and—last but not least—Peter Parkers.
Thang 1:
Off to a brief H8 training session where, somehow, everyone finally agreed on H8. (A true miracle!)Thang 2:
The timer: side steps up the ramp, sprint back.Exercise 1: I call out Burpees with a block, but War Eagle, feeling frisky with the tropical weather, insists on calling out Fly-Up Flop Downs. Sure, it sounded fun in the rain, but even the birds weren’t buying it this morning. I call the exercise again, “Burpees with a block again,” and in true Fracsac fashion, he declares it’s time for Flyin’ Block Drops.
After a solid 40 minutes of back-and-forth debate, War Eagle and Fracsac finally surrender, and we all mosey back to the flag.
COT: Counterama, Namearama, Intentions, Prayer.
-
Pick Your Poison…For Some of Us! – from Space Cowboy
Weather: 77 degrees, party cloudy, low humidity
We had beautiful weather for this morning’s beatdown and I was eagerly joined by @Bolt, @Charmin, and @Fracsac.Warmup
Slow Squats x10
SSHx15
Abe Slogodas x10
Imperial Walkers x10
Forward Arm Circles x10
Backwards Arm Circles x10
Seal Claps x10
Moroccan Night Club (Charmin Special) x10For the thang, I based it on an IronPax beatdown. PAX could choose any mix they want of the 2 exercises (pick your poison) as long as they had 100 cumulative reps.
1 Round of the Following
100 cumulative reps of either block merkins or squats with blocks
200 yard mosey with block to top of JPAX ramp of pain and back
100 cumulative reps of either block swings or Bonnie Blairs
200 yard mosey with block to top of JPAX ramp of pain and back
100 cumulative reps of either block thrusters or traveling lunges with blocks
200 yard mosey with block to top of JPAX ramp of pain and backUnfortunately, @Charmin and @Bolt either enjoy taking their poison, were showing off, weren’t listening this early morning, or their Q failed to communicate effectively (doubtful) but they proceeded to do 100 reps of each exercise or 200 cumulative reps. Considering that the official IronPax beatdown involves 3 rounds for time, I think they got closer to experiencing the full wrath of this IronPax workout. I guess you could consider that @Fracsac and I were slacking this morning compared to @Bolt and @Charmin but we now know that we can potentially get through 3 rounds of this Iron Pax beatdown in 45 min. Until next time!
Round of Mary. Back to flag. COT.