Showed up at 625 with visions of Kettle Bells in my mind. After Voodoos education lesson in KBs last week – I did some research and sure enough 30lbs to 44lbs is the recommended weight range for KBs for men. So my 26.5 kettle is right in the women’s range…oh well.
No one arrived at 630…so I started my first solo beatdown in 5 years of F3.
I did a light warmup SSH X 20, and MTN CLIMBERS x 20 and one sprint.
Then I did my prepared beatdown: 12 days of Christmas with Bells
Day 1 Burpee
Day 2 Tricep Press
Day 3 Rows L and R arm
Day 4 Goblet Squat. …When I got to Day 4 about 5 min into the beatdown – Tubesteak showed up!
So once Tube was ready we started over. Instead of the cardio warmup we did a bell warm up Hot Potato, Halos, Figure 8, Around the Waist.
Then we restarted the 12 days of Christmas with Bells
1 Burpee
2 Tricep Press
3 Rows L/R
4 Goblet Squat
5 KB Swings
6 Chest Press
7 Russian Twist
8 One arm press L/R
9 Knelling Thrust to Press
10 Wife Pleaser
11 Seated Overhead Press
12 Curls
We finished at 705. So we closed with 4 corners on the soccer field.
Corner one: Tricep Press x 25, Suitcase to next corner, KB Swing x 25, Suitcase to the next corner Chest Rows x 25, suitcase to the next corner, and then at the final corner we did Curl to Squat to Press x 15 Then we did one turkish getup L and R.
Closed with a prayer and Thanks for the Coffee Tubesteak!
There is something special about the Sunday morning workouts. Maybe it’s about starting the week off right, or maybe it’s the opportunity to sweat with other dedicated men. Maybe it’s both. Regardless, YHC took the Q at the Renaissance this week to bring back the thing we all love to hate…..The Burpee.
4 men committed to improving posted with a shovel flag planted in front of NOMA. There was discussions about LSU, Georgia, and Ohio State, but none of that mattered once the clock hit 0600. A brief disclaimer, and then……
Mosey to the freshly cut grass area, really more of a 10 step mosey…..
Warmup
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Peter Parkers IC x 20
Mountain Climbers IC x 20
Mosey to the Foundry for Stations
Round 1
Dips, Step ups, knee ups, and 10 Burpees as the count
Round 2
Pull ups, Box Jumps, 90 degree flex hang, with sprint to the track 5 Burpees and Sprint back as the timer
Rinse and Repeat both rounds for a total of 4 rounds, 2 of each.
Mosey Back to NOMA
Partner up for Mini Dora 123
50 Burpees, 100 Merkins, 150 Squats
Partner 1 starts exercise, partner 2 bunny hop up NOMA steps, 3 Burpees, run back down. Burpees on steps do not count toward the 50 cumulative!
3 Minutes left, so YHC was going to do a little Mary, until Belloq asked, “No Sunday Mornings?” Silly Q!!! The Renaissance isn’t complete without Sunday Mornings!
Mosey to closest wall of NOMA and complete 5 rounds OYO.
10 Air Presses
5 Donkey Kicks
Last Donkey kick transitions into a Balls to the Wall with one merkin
5 Rounds is no joke!
Times up! Mosey back to the flag!
COT
Countoff, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
What a great way to kick off the week!
“A poker run is an organized event in which participants, usually using motorcycles, all-terrain vehicles, boats, snowmobiles, horses, on foot or other means of transportation, must visit five to seven checkpoints, drawing a playing card at each one. “
YHC has previously over-estimated the PAX’s ability to listen to and understand directions. And YHC was afraid that this particular set of instructions was going to be beyond the attention span of the PAX. The PAX were warned that this was going to require attention. And all but Angie’s List seemed willing to give it a shot.
Quick warmup with some SSH (x31 – to celebrate 31 years since ND’s last National Championship. YHC promised this would be the only ND reference during the workout) and Windmills.
Then – PAX assume plank position while YHC explains the game. The more backtalk and sass, the longer we stay in plank position. Except Jingle Vader. JV apparently has some objection to Plank, so he stood in the Vertical Plank with arms crossed.
The Rules: there are 5 stations around the park. See the map. At each station there are some cards (playing cards) and a card (workout card). Each group picks a playing card, and the workout card tells you what to do (which exercise, how many reps).
Each team visits each of the stations, getting 5 cards. OK, there were other rules too. But I don’t need to go through them all here. The 3 teams (Hawg, King Kong and Bongo; Douille, Angie’s List, Jingle Vader; Catfish, Rudy, iHeart, Da Parish) each took off.
5 Stations with Legs, Planks, Merks, Abs, Burpees. Side note: drawing the Ace of Hearts and its 30 8 Count Body Builder reward kind of sucked. Thanks Catfish.
OK, its about 7:20 and everyone is back in the Great Lawn with 5 cards. Circle up for opportunities to replace cards.
Monkey Humpers: Do Monkey Humbers for longer than YHC, and your team can exchange a card. Rudy got to x40. Hawg, King Kong and Bongo tapped out after 2, and assumed the Al Gore position of shame.
Plank: Plank longer than Rudy and your team can exchange a card. Rudy got to about 90 seconds. Hawg, King Kong and Bongo tapped out after about 10 seconds.
Burpees: Everyone on your team get 10 burpees in less than a minute? Exchange 1 card. Hawg, King Kong and Bogo tapped out at exactly 9 burpees each.
NOTE: Everyone should have realized something by this point.
The Wager: Each team automatically antes 10 burpee. Winner does no burpee, losing teams pay the bet. Douille, Angie’s List and Jingle Vader call the lazy triplets at 25 Burpees. While Catfish et. al. ponder their move, Hawg announces the natural full house they pulled. Fortunately, that allowed Catfish et. al. to Fold and only pay a 15 burpee penalty.
Congrats to the winners who SWEAR they drew 3 7s and 2 10s blind.
YHC’s 4th year anniversary in F3, so what to do? Why – how about the same thing that he did for 3rd year, 2nd year and 1st year? The Q that writes itself…
YHC was joined on a gloomy, chilly Monday morning at Rock City by 13 PAX. Several had been there for previous celebrations. And one made his first ever appearance at the 4th celebration of his Fart Sacking of my first workout. Welcome, Amnesty! Conversely, thank you Bogey – not only did you drag me into this, you’ve actually been at the anniversary each year (as far as I recall, anyways…)
The Thing
Same thing again. Quick warmup before grabbing rocks and heading to the trees.
Captain Dan
With your rock, 2x Lunge, 1x Squat. Repeat, increasing reps each time. Get to the fence at the end of the field. YHC was up to 14x Lunge steps. Scantron and his legs seemed to make it in about 6x Lunge steps.
Take a seat in the People’s Chair while we patiently wait for Triple Shift to arrive. Then we patiently continue sitting waiting for Triple Shift to realize that he is also supposed to take a seat.
Jack Webb
1x Merkin (hand on rock), 2x Shoulder Presses (with Rock). Start increasing. Up to 8x/16x. PAX humored YHC by following his slower-than-you cadence. But everyone powered through…
Circle of Abs and Pull Ups
Circle up for some ab work. While one group of 3-4 ran off to the playground to get 10 Pull Ups in, the rest of the group did some ab work. Box cutters, Flutters, Dollys and Penguins while everyone got their pull ups. Marlin gave a 20 count in his head. The rest of us waited in silence.
Start heading towards home by Lieutenent Danning back to where we started.
Bloom Where You’re Planted
Lets run through some reps without putting the rock down. Shoulder Press, Curl, Row. x12, x10, x8, x6, x4, x2. YHC did need to take a break.
Back to the Flag, still had time for 10 Burpees OYO. PAX – we are getting faster. Previous years, we’ve not had time for EXTRA work at the end.
12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week. YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown.
The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC
SSH x 20
Peter Parkers x 20
Alternating hand to foot touch x 20,
Arm circles x 15 both ways
Windmills x 15
Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;
Pull-ups
jump squats
snake jumps
Dips
Shoulder taps
Diamond merkins
Rinse and repeat for 4 total rounds.
Next we moseyed back to the field in front of NOMA for “The 300”
Again all pax partnered up where there were 4 cones spread about 40 yards apart. At each cone the pax had to perform 75 cumulative reps of the designated exercise.
Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone. When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:
Cone 1 – 75 merkins
Cone 2 – 75 big boy sit-ups
Cone 3 – 75 Carolina dry docks
Cone 4 – 75 American Hammer
With about 8 minutes remaining we circled up for some Mary called out by all the pax. From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.
Finished up with COT for countoff, NOR and intentions followed by Coffeteria.
Thanks for posting and the opportunity to lead as always.
First, apologies for the very late BB. I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……
So, on to the important details….
34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain. Warmup consisted of a short mosey and then everyone circled up for the following:
SSH x 20 IC
windmills x 20 IC
Hillbillies x 20 IC
Mountain climbers x 20 IC
Alternating hand/foot touches x 15 IC
Shoulder taps x 20 IC
Thang 1
Pax formed 3 lines and Indian run to top level
Thang 2
(2 rounds) Circuit of Following –
Staggered merkins (each arm x 20)
Alternating toe touch crunch x 10 IC each leg
Diamond merkins x 20 IC
Crunchy frog x 20 IC
Multi level merkins (high, low, mid)
Levels/protractor- pax on back lifting legs at different levels
Thang 3
– 4 rounds of catch me if you can
Pax in front runs down to next level while the pax behind does 3 burpees. Once finished he try’s to catch first pax.
Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.
This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead. Thanks for coming out and until next time…
Three brave souls agreed to show up for the Wally Run Thanksgiving morning. Two of the three showed on time, who will remain nameless to protect Hobbs’s integrity, and set off on the traditional Wally Run route. The third showed up late, but was a man of his word and ventured out on his own. He smartly ran the route in reverse and found the other two turkeys, but was a mile short. After completing the three-mile Wally Run loop, all three took a lap around the one-mile asphalt trail. Then, extra laps for two of the three on the 1/4 mile track. Ended with a few minutes of Mary. Hobbs voluntarily completed another mile penalty lap to makeup the mile he lost in the beginning. In the end, all PAX completed more than four miles.
COT: intentions, prayer, have a great Thanksgiving! Glad we pushed ourselves.
Started the morning off with a tour of the clubhouse parking lot and ended up in front of the bandstand. Circled up for the following.
40 X SSH
20 X Smurf Jacks
20 X Imperial Walker Squats
20 X Mountain Climber
20 X Peter Parkers
A couple minutes of plank stretches
Next we moseyed 10 feet to the edge of Oak Alley for some sprints. All PAX sprinted to the track. The first and last one there got to choose an exercise to do a 20 count of. Next we sprinted the long way, through the parking lot, back to the bandstand and repeated the first and last 20 counts. Repeated the whole thing one more time.
Really seemed like everyone was enjoying Oak Alley so we did BLIMPS starting at the first light. Started with 5 burpees and increased by 5 each time. Oh and we also bear crawled between each light post.
After the BLIMPS we sprinted back to the bandstand for another set of first and last 20 counts.
Next we headed to the pavilion for the following.
20 X RLS
20 X DIPS
20 X LLS
20 X DIPS (Thanks Angie for insisting we finished)
Finally headed back to the flag for a 10 count of Jack Webbs. I tried to stop at 8 but the PAX wasn’t having it. Thanks for keeping me honest everyone.
Finished up with a couple minutes or Mary and then name-O-rama/COT
I arrived at WPM about 30 seconds before 5:30 only to discover that I was Q for the day. I guess I should check the schedule more often. ¯\_(ツ)_/¯
We started with a jog to the grass in front of Tulane for some warm-up and 20 of each of the following.
SSH
Smurf Jacks
Imperial Walker Squats
Mountain Climbers
Peter Parkers
Next we moseyed to the base of the mountain and proceeded to indian run all the way up.
At the top of the mountain we partnered up for some Dora 1,2,3. One partner ran all the way down the stairs and then up the other stairs while the other did the following.
100 X Jump Squat
200 X Merkins
300 XLBTs
Next we met up at the benches for the following.
20 X Bench Jumps
20 X Dips
20 X RLS
15 X Dips
20 X RLS
10 X Dips
Moseyed back to the flag for 5 burpees OYO and Name-o-rama/COT.
