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  • 1 Mile Time Trial #2

    12 strong showed up for the 2nd running of the 1 mile time trial.

    We started off with some light active stretching:

    15 X SSH

    15 X Mountain Climbers

    15 Leg Swings, L&R and Forward/ Back

    15 X 4 corner hops

    Skips down the parking lot

    1 mile warm up

    The mile course I plotted started at Causeway Approach heading south with ONE left turn (heading east) on Villere St. and finishing just before Coffee St.

    Ringo was on bike with a flash light and stopwatch to guide us.

    Finish times were:

    Cowbell 6:03

    Steve 6:13

    Turbo 6:13

    Waterpik 6:13

    The Hammer 6:33

    Bird 6:40

    Pixie Stix 7:13

    Shooter 7:37

    Pelican 7:43

    Russo 9:14

    Bushwacker DNF

    The Pax did a 1 mile recovery mosey as a pack back to the flag.

    We had a few minutes to spare so YHC led some light static stretching and 15 X Crunchy Frogs.

    Sealed the deal with 5 Burpees OYO.

    Thanks for coming out and testing yourself this gloom.

    Targeting March 2021 for the 3rd running!

    Thanks for letting me lead.

    Cowbell

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • Swolefest 11-9-2020

    5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:

    Warm Up:

    • side straddle hops – 20 in cadence
    • wind mills – 10 in cadence
    • plank jacks – 20 in cadence
    • arm circles – 10 forward, 10 backward in cadence

    The Thang:

    Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
    • 200 squats with the block
    • 300 curls with the block

    Cool down lap around the circle

    Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 standing overhead press with the block
    • 200 side ab raises with the block (rotate side each time)
    • 300 bent over rows with the block

    Cool down lap around the circle. Then:

    • Dips on the big concrete circles – 20 in cadence  
    • 8 count body builders – 10 on your own

    Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.

  • On the 11th hour of the 11th day of the 11th month-Remembering Armistice Day

    Veterans Day originally was known as Armistice Day. Hostilities between Allied and German forces in World War I officially ceased at 1100 on November 11, 1918. Appropriate enough, 11 PAX gathered in the Gloom this morning at The Gipper to remember our Veterans.

    After a warmup of 11 Seal Jacks, 11 Imperial Walkers, 11 Toe Touches, 19 Side Straddle Hops, and 18 Overhead Hand Claps, all IC, the PAX mosied to the front of the St. Tammany Parish Emergency Operations Center where our Parish’s WWI Memorial stands. We circled up around the flagpole there for five rounds of T Merkins, Prisoner Squats, Flutter Kicks, Front to Back Lunges, Hello Dolly, Airplanes and Shoulder Taps.

    11 reps IC on the first round, 11 reps IC on the second round, 11 reps IC on the third round, 19 reps IC on the fourth round and of course 18 rounds IC on the fifth round.

    Between rounds, the PAX bear crawled about 20 yards to the Operations Center ramp which kinda sorta resembles a trench. We lunged walked up the ramp and then returned to our circle for the next round.

    We headed back to the shovel flag after our last round for the COT with Grover leading us in the Pledge of Allegiance and Moby praying us out.

    God bless all of our Veterans. Please help us always remember the sacrifices that they and their families made for our Country.

  • Lest we forget

    It was my honor to lead a great group of men this morning as we recognize, remember, and celebrate our Veterans. Whether in times of war or peace, those who have stepped up to serve our country deserve the recognition and praise of all those who call this wonderful country our home. My sincere gratitude and lots of prayers go to all the Veterans of the past, present, and future.

    Disclaimer and Mosey to Warmup:

    In Cadence: SSH X 20, Windmill X 10, Grassgrabbers X 10
    Peter Parkers X 15, Mountain Climbers X 15
    Forward Arm Circles X 10, Reverse Arm Circles X 10
    *Sufficiently lathered in the humid air…we moseyed to the train tracks and levee.

    The Thang:

    11’s consisting of 8 Count Body Builders at the bottom of the levee with Jump Squats at the top.
    Start with 10 X 8 Count BBs then to the top for 1 X Jump Squat, then
    9 and 2, 8 and 3, etc. All the way down to 1 and 10.
    *On your own: Little Baby Crunch and Little Baby Twist til the 6 finished up.

    Another mosey led us to the statue in front of the zoo for some partner work. Each group was responsible for 300 total reps completed via 5 rounds of: 20 WWII Sit Ups, 20 Merkins, 20 Bonnie Blairs. While one partner repped it out, the other partner ran a short loop in front of the Zoo. Partners switch out and pick up the count.

    To close we circled up on the field in front of the zoo for some Mary:

    In Cadence: 20 X American Hammer, 10 X Penguin, 10 X Box Cutter, 20 X Dying Cockroach, and On your own X 20 WWII Sit Ups.

    Back to the flag for some light plank work, then Count-o-rama, Name-o-rama, announcements and intentions.

    Seaman will be Qing a Sunnyside on Thanksgiving Day @ 8:00am, Drew Brees Playground.

    Prayers were offered up for spoken intentions, silent intentions, and all of our Veterans.

    Gentlemen, thank you. As always, stepping up to the Flag at 5:30 finds me one way and stepping away from it at 6:15 finds me a little better.

  • First Official Northshore H8!

    The inquiries started as soon as Steve announced the 3rd semi-annual Northshore H8! in his weekly e-mail blast. Would YHC get it right this year? Couched in the politest terms possible, the PAX wanted to know. So after reassuring everyone who asked that yes I knew what I was doing this time, YHC privately reviewed his notes from the last two fiascos, scoured Hawgcycle’s backblast from the recent Southshore challenge, and secretly consulted with Cowbell to confirm his conclusions. The result of all was, I think, a successful running of the Northshore H8! Finally.

    But first there was the warmup and a memorable warmup it was when 9 year old Pick Axe agreed to help prepare the PAX by leading his favorite exercises. YHC and Pick Axe rotated with Seal Jacks, SSHs, Hillbillies, IWs, lunges, toe touches, and arm circles. Once he adjusted his volume to screaming 9 year old level, Pick Axe performed flawlessly. The PAX really enjoyed it, and the presence of so many sons with their fathers in the early morning Mandeville Lakefront gloom has been a real boost to our fellowship and wholesome mission.

    So everyone was feeling pretty good on the mosey to that famous landmark, the Lakefront Shaft, and the starting line for the 3rd semi-annual but 1st official Northshore H8! Once YHC got through the instructions over Bushwacker’s questions, comments, thoughts, and philosophical musings, we were off.

    Of course, the Northshore PAX cannot replicate the Southshore’s version of the H8! precisely because we don’t have levees and a figure 8 was out of the question (it would be like playing Frogger with the traffic). We did our best and if truth be told it was more like a HS! YHC marked out a .4 mile out and back course which included a bridge with minuscule elevation change and cones measuring 35 yards apart. The first lap required each PAX to run and bear crawl the course and then perform 8 burpees and 36 hand release Merkins upon returning to the starting line. Rinse and repeat with the number of burpees and Merkins decreasing by 1 each lap. The objective was to complete 8 laps in 40 minutes. Total of over 3 miles running, 550 yards of bear crawls, 36 burpees and 120 hand release Merkins for the 8 laps.

    There were some impressive performances. This type of workout tends to favor the little guys and the guys who like to run. The guys who can lift appliances with their pinkie fingers when helping their friends move generally do not like this workout. But YHC didn’t hear any negative mumble chatter and only witnessed lots of effort. The 40 minute buzzer finally sounded and we made our way back to the shovel flag where we wrapped things up in our COT, Hammer praying us out.

    Thanks for letting me lead guys. SYITG.

  • Stranger Things

    It was quite nice in the gloom this morning when YHC and Grover arrived to a cool 65 degrees and a clean Milestone Marsh. We noticed that the picnic tables had been moved to the far side of the fence, something I’ve never witnessed before. That would be the beginning of the strangest post I’ve ever been a part of in my short time at F3.

    Pik, Pixie Stix, and Steve soon arrived and we circled up with OYO stretching and grumbling of sore shoulders from H8!

    Warm Up:  SSH, Imperial Walkers, Self-Love, and Arm Circles front and back x 20 each

    Cowbell came speeding in as usual – having arrived on time at Grandma’s House just a few minutes earlier – realizing it was Monday rather than Tuesday. 

    Short jog down to Mariny and back; pick up blocks and meet at the corner of the court for instructions

    Thang: Block Murph 

    YHC was explaining we would honor our veterans today, specifically Lieutenant Murphy, since yesterday was Veterans Day. But it actually wasn’t, because Veterans Day is this Wednesday. Can you see a pattern here?

    4 corners:   

    20 Block Curls, 20 Block Rows, 40 Block Presses, 60 Goblet Squats, .2mile run

    Rifle Carry on long sides of the court, 1 arm farmer carry on short sides

    Rinse and Repeat x 5

    YHC had some anthem tunes ready, specifically for Hammer (no show), and was worried a bit about how loud it might be so early in the morning – keeping it low not to disturb the neighbors.

    Round 1 was finished 10 minutes in when things really got weird. 4-5 vehicles pulled up to the Marsh with windows down, bass thumps, music blaring, and @8 people stepped out with khaki cargo pants, jackets, flashlights, and .…….basketballs?

    What is happening man? Who decides to play bball in the dark @ 5:30 on a Monday morning? We pressed on, and modified an already modified Murph by moving to the street. 3rd round in, we saw a few people riding their bikes past the Marsh fully dressed in non-workout attire, presumably on their way to work or coming in from the night. 

    15 minutes left, another modification was announced. We would finish the last 2 rounds of block work, make 1 more run and call it a day.

    All finished with 100 Curls, 100 Rows, 200 Block Presses, and 300 Block Squats. And some running.

    Mary:  1 minute left, Crunchy Frogs for Cowbell, IC. Only YHC did not do Crunchy Frogs, but American Hammers. After being called out, quickly switched to the correct exercise until 6:00am 

    COT: Grover prayed us out

    Even the COT was strange, our blocks still by our side, loud flashlight basketball, and another strange occurrence. Guy comes out of the house across the street and starts his car, moves it out of the way – parking it on the side street –  then starts his other car up and takes off – leaving the original backed out car still running.

    Count, Name-O-Rama, Announcements

    Thursday Oct 12th: 1 Mile time trial at the Scramble, F2 Flag making party @ Cowbell’s, Turkey Trot on Turkey day

    This is one beatdown I will never forget. Thanks for letting me lead.

    SYITG,

    Akbar

  • Burp or Merk – ND Trivia Day

    As most of the PAX may be aware, YHC is a wee bit of an ND fan. And today’s a big day – #1 Clemson coming to town. As most of the PAX are also aware, and happy to remind YHC, Notre Dame does not exactly have a stellar record in these kinds of games. But perhaps the PAX don’t know just how abysmal the record is. They will soon learn.

    Good crowd of 16 at the Mothership. Weather is delightful – summer heat is definitely gone. Just a few orange shirts in the group (looking at you Sogo and Pop Tart). Not sure if they did that just to spite me, but I’ll give them the benefit of the doubt. No other green to be seen among the PAX. I will not forget that.

    The Thang

    Mosey to the lawn in front of NOMA. Start with SSH x27. Why x27? Because 27 years ago was the last Irish victory against a #1 ranked team (ND 31 – FSU 24 in 1993).

    A few other warm ups, then lets introduce the game of “Burps or Merks”. YHC will call on a PAX to answer a question. Answer it correctly? 5 Merks for the PAX. Answer it wrong? 5 Burpees for the PAX.

    And the theme? Notre Dame’s record in the last 20 games against Top 5 competition.

    • How many wins does ND have? Lots of burpees (including doubling up b/c Side Effects repeated a previous incorrect answer) before YHC had to provide the answer: 1 win. Yes, we are 1-19 in our last 20 games. Sigh.
    • Who beat us the most in that span? More burpees until Catfish saved the day – USC has beat us 5 times.
    • Who is the 1 win against? More burpees – until Snooze tossses out the correct answer of Michigan.
    • YHC now tries to end the game to move on, but PAX keep throwing out more teams that beat us. More Merks for right answers, and more Burpees for wrong answers (no, Oklahoma has not had their way against us in this particular streak)

    Finally – enough of those burpees.

    So lets do some more burpees.

    The Current 11 Game Losing Streak

    Yes, ND is currently on an 11 game losing streak against top 5 teams. What else goes with 11? That’s right – the Route 66. 11 Lightposts with burpees. 1 at the first, 2 at the second, etc… (SOGO seemed unclear on the concept so YHC took the time to help by explaining all the way up to 11).

    The Overall Deficit in those 11 Games

    Partner up, for some modified Dora. The total score in that 11 game losing streak? YHC now forgets the actual number but its roughly Bad Guys 380, ND 160. Yes, we are more than doubled up over those 11 games. So lets Dora. 160 Monkey Humpers, 380 LBCs. The other PAX bear crawl 3 trees and run back.

    Then back to the Great Lawn.

    Something Else

    Change of Pace. This week, Sean Connery – the original 007 – passed away. A quick round of Burp or Merk to guess how many James Bond films he was in. 5 Burpees for a wrong guess, then the right answer of “7”.

    • Home Base – Dr. No, the first flick. After each other exercise, return home for 7 Dr. Ws. Thanks Side Effects for the demonstration.
    • The Exercises – around the great lawn, 6 stations for his other six JB flicks. Multiples of 7 for Diamond Merks (Diamonds are Forever), Russian Twists (From Russia with Love) and others.
    • Another quick Burp or Merk for guessing who was 2nd and 3rd in most JB appearances.

    Finally – one of YHC’s favorite time-wasting flicks: The Rock. Sean Connery crawling around under Alcatraz with Nicholas Cage. Lets bear crawl across the lawn.

    Mosey back to the flag. Its 7:30.

    NMM

    Thanks, everyone, for putting up with my never-ending ND drivel. Just hope that ND doesn’t actually win one of these games, as I may become insufferable if that were to happen.

    Its quite humbling, and inspiring to watch this group. You guys are STRONG. Thank you for pushing. SOGO: I heard the “Way To Go Rudy” as you ran back to the center after the Diamond Merks. Those little encouraging words and pushes are what keep me going. I’d encourage all of the PAX to remember that – push, and ENCOURAGE. Remember – leave no man behind, but LEAVE NO MAN WHERE YOU FOUND HIM.

    Prayers especially for Hokie’s Mom. May God be with her, with the whole family, as they start this next journey.

  • RED Friday @ Wisner Mountain (2020-11-06)

    Lovely RED Friday this morning at the mountain with 10 PAX: Highrise, Walleye, Tool, YaMamaNem, Sheetrock, Saban, Jesus Juice, Dax, Doubloon (FNG), Catfish (Q).

    Started with SSH, Toy Soldiers, Imp squat walkers, 8-counts.

    Lined up on the path. Indian run to the base of the mountain.

    Up to top of the mountain. Did a wallsit/leg rotation, holding wall sit for 60 seconds, then doing low slow squats, wallsit for 50 seconds, then bonnie blairs, wallsit 40 seconds, then Donkey Kicks, wallsit 30 seconds, then monkey humpers.

    Down to other side of mountain for Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s. Did some peter parker peters to complete the core grind.

    Back up to the mountain top for derkins, then mosey back to base camp. EMOM burpees 5 minutes, starting with 11, incrementing up by one each minute to 14.

    A few mountain climbers to finish, then CoT. Welcome to Doubloon, our latest FNG!

  • Mothership Party at the Pumpkin Patch

    For the Q I sported a fancy, shiny gold uniform with a big nasty black wig, red headband / wristbands, plus converse tennie’s, and frankenstein tube socks.  I apologized to the pax for having to look at my sweaty ridiculousness for an hour.  Also wanna give credit to Medulla Oblongata for ideas in his Halloween backblast from 2018. I would note that many of us did not have power because Category 2 Zeta had just rolled through.

    After the disclaimer and rallying by the flags, the pax warmed up by the peristyle to 13 reps of SSH, peter parker, grass grabbers, windmill, arm circles, and some ol’ fashioned self-love.

    Moseyed to field aside NOMA to circle up for 8 PUMPKIN exercises, 31 reps apiece:

    P – plank jacks (1 is 1 in cadence)

    U – up/downs on your own (burpee without push-up)

    M – mountain climbers (in cadence, 2 count)

    P – power jacks (in cadence, 1 is 1, legs straight spread with both hands touching ground between legs, than jump up bringing legs together and spreading arms straight out to each side)

    K – kick squats (in cadence, squat then kick right, and vice versa, 2 is 1)

    I – imperial walkers (in cadence)

    N – Nolan Ryans (in cadence, 1 is 1)

    S – sit ups (on your own)

    Moseyed to pumpkin patch where pax picked their real pumpkin or cinder block coupon. Most of these pumpkins were big enough for a legit workout.

    Paired up for modified Dora:

    100x – pumpkin puller (flat on back, knees in air, place pumpkin overhead with arms outstretched on ground, and rotate outstretched arms to touch coupon to knees, then lower again to flat position); partner rifle carry coupon 35 yards to flag and broad jump over coupon 4x

    150x – pumpkin thruster; partner carry pumpkin to flag and then bear crawl around it 1x

    200x – pumpkin flutters (flat on back with pumpkin held straight out in bench press position, with flutter kick 2 is 1); partner carry pumpkin to flag and then do 4 kettle bell swings

    Moseyed back to great lawn for 2 rounds of sprint suicides with four cones, including 5 bobby hurley’s at each cone on 1st round, backpedaling on the return in all reps.

    Circled up at peristyle for Mary

    COT, share and prayer and naming of our lil’ FNG “Super Duper” Cooper Brunet. Triple Shift joined us after biking workout.