In preparation for the Gnarly Nutria, Tsunami took to the run.
After a brief warmup of Side-Straddle Hops it was 10 burpees at the St Charles entrance of Audubon park. From there we ran to the Magazine entrance where 10 pull-ups (or to failure) were performed. We ran back to the top of the park for 10 more burpees and then repeated this for another lap. In all it was 30 burpees, 20 pull-ups (unless you can’t do 20 pull-ups like me) and 3.8 miles.
A little behind the times, apologies.
Run and warm up at bandstand
Side Straddle hop x 25
Arm Circles x 10
Backwards arm circles x 10
Peter Parker x 20
Parker Peter x 20
Run down alley to Track
Jog/Sprint alternating between the running men to Row Bars
@Bars:
4 Groups:
10 Burpees: Count
Jump Lunges
LBCs
Rows
2 Line Indian Run To fountain
Box Jumps x 15
Dips x 15
Right and Left Leg Power Ups x 20 each
Jack Webb’s ascending to 10
2 Line Indian Run to Pull-up Bars
@Bars: 4 groups
Murkins 15 count
Dying Cockroach
Pull-ups
Hello Dolly
Run to flag, Brushburn Named.
With the Gnarly Nutria in the rearview mirror, YHC and Shooter posted to the Milestone Marsh in the gloom of the early morning looking to get some work in, but with much less to prepare for. YHC noted how more difficult it is to get motivated with no major events on F3’s horizon. But, nonetheless, time marches on and the beatdowns continue.
After a brief WARMORAMA of SSHs, Arm Circles, and Butt Kicks, YHC and Shooter jumped right in for some action:
THANG
Determined to complete all 11 minutes of ISI, YHC started off with a minute plank, followed by two- 5 minute sets of alternating exercises. The first set of exercises was 10 merkins at center court, then 10 hanging leg tucks over at the play equipment. 1 minute plank. The second set was 10 squats at center court and 10 jump pull-ups at the play equipment. 2 minute plank.
The Marsh has seen it’s fair share of F3 activity lately (AO of the month…Is there such a thing?), so YHC decided it was time for a change of scenery. Let’s mosey to the Lakefront. Stop at each intersection for a minute plank to close out all 11 minutes for the day. Did I mention that ISI is getting tough?
YHC had some box jumps on the seawall in mind, but the Lake was whipping water around pretty good, so with the seawall all wet (YHC was not in the mood for swimming) and 5 minutes to spare, it was time to head back to the Marsh.
Countorama, COT and YHC prayed us out.
Thanks, Shooter, for being so dependable on the post. If not for your commitment, YHC would have been a sad clown today.
“You guys make me so happy” – lady in the park
“So many men and so little time” – lady at PJs
“Go to the monkey bar, that’s where she stops….I’d pay to have her body slam me.” – Angie’s List
urban dictionary –
hello ladies
what u say when u enter a room full of either
a. nothing but fine women
b. nothing but dorky guys
c. one girl and more than 3 guys
15 pax showed up for monday morning beatdown and a bit of flaunting for the ladies of Uptown.
Quick disclaimer then moseyed to the bandstand. Warm-up: SSH x20, IW x15, Grass grabbers x15
Moseyed to the track – Ran two running men then three burpees stopping at 12 burpees.
COP #1 – 12 merks, 12 RTs (the ole Valdimirs) & 12 squats
Back to track for another round of two running men, 3 burpees up to 12.
COP #2 – 12 shoulder taps, 12 LBT & 12 Lunges
Another round of two running men, 3 burpees up to 12 stopping at the benches.
COP # 3 – 12 Derkins, 12 RFM, 12 LLSU, 12 RLSU & 12 Dips
Prisoner run to the green for Mary: 20 Flutters, 15 hello dollys, 15 high dollys, 15 parker peters on elbows, 15 peter parkers
Last round of two running men, 3 burpees up to 12 stopping at the monkey bars. Four groups – 12 pull-ups, RTs, merks & jump sqauts
Ran back on the track to flag for plank-o-rama & 20 sec MI.
Count-off, name-o-rama & prayer.
Thanks for starting the week off right.
In honor of the 50th Anniversary of the first man on the moon, YHC tipped his hat in a couple of ways.
Warm-Up:
Walking on the moon looks easy, but… The PAX first lunge-walked across the great lawn, and then hopped feet together back. Not so easy.
After a mosey to the corner of the Sculpture Garden, the PAX did an ARMSTRONG:
Next the PAX did an APOLLO 11:
Mosey back to the Great Lawn. So what would prompt a guy to put himself in a tiny tin can hurdling into space to crash into a rock? In an homage to CSAUP, the PAX did suicides. Run a quarter of the way down the field, then 5 burpees, run back and then half way down the field, then 10 burpees, then run back and then three-quarters way down the field, then 15 burpees, then run back and then all the way down the field for a soft landing of just 5 burpees.
Circle of Mary:
Circle of Mary:
YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is….
0600 and time for a brief disclaimer followed by a mosey to the front of NOMA for the warmup
SSH IC x 31
IW IC x 15
Arm Circles IC x 20
Grass grabbers IC x 10
Dirty Mac Deuce…with a Renaissance twist
All exercises are 4 count x 12 unless noted otherwise
Round 1
10 Burpees OYO
Merkins
American hammer
Squats
Run a lap around NOMA
Round 2
10 Burpees OYO
Shoulder taps
LBC’s
Lunges
Run a lap around NOMA
Round 3
10 Burpees OYO
Derkins
Freddie Mercury’s
Low slow squats
Run a lap around NOMA
Round 4
10 Burpees OYO
Floyd Mayweathers
Big Boi sit ups
Step ups
Run a lap around NOMA
During the DMD Douille asked if we should be doing 12 Burpees to match the reps of the exercises. Great point! Missed opportunity? Nay! Finish with 8 Burpees OYO!
Mosey to the Big Lagoon bike track for…
Bataan Death March
Single column Indian run where last man drops for 3 Burpees and runs to the front.
Continue with crossover to the Festival Grounds Bike track and on to the Foundry for stations.
Split up in two groups
Station 1 – Merkins IC x 20 (timer)
Station 2 – Flexed arm hang at 90 degrees
Flapjack and rinse and repeat
Mosey back to NOMA
RL Step ups IC x 10
Dips IC x 10
LL Step ups IC x 10
COT
Count off, name-o-Rama, announcements, intentions, closed with a prayer.
NMM
If we learned anything today, it was that the Renaissance does have a theme, and we just need to embrace it!
Thanks for posting with me today!
SYITG!
The mumble chatter started the previous night at the successful meet n greet campaign party for our very own Hammer about the fact that if Turbo had the Q for Saturday, then it was either fun n games or, more likely, plenty of running, much to the consternation of more than one PAX both present and away. While, in a sense, fun n games were in fact afoot, today was a run day!
WARMORAMA
x20 IC:
Seal Jacks
Imperial Walkers
Toe Touches
THANG
Mosied westward down the lakefront for a stretch before we stopped for some merkins. Continued up Marigny and stopped for some Mountain Climbers. Finished up at the Marsh where we partnered up for a little competiton.
4 4 minute rounds with a running total per team:
Round 1- P1 SSH while P2 runs to opposite side of the court and performs 2 Burpees
Round 2- P1Butt Kicks, P2 2 180 degree hops
Round 3- P1 Lateral Hops, P2 2 Tuck (Squat) Jumps
Round 4- P1 imaginary Jump Rope, P2 2 Bobby Hurleys
In between each round was 30 seconds rest, 1 minute of Plank, and 30 more seconds of rest. Teams that scored under 82 total points (all?) dropped for 10 penalty burpees.
Next, the Pax split evenly and competed head-to-head in a relay race from one end of the court to the other. The Odd numbered team performed another set of 10 penalty burpees. YHC must note that never has he seen such an intense show of drive and performance from every man at the same time as was displyed during this race!
Same teams did a double-line Indian Run back to the Lakefront, where the PAX planked for the 6, followed by a slow mosy before an all out sprint to the flag.
COUNTORAMA
NAMEORAMA
Naming of FNG Black Cat. Welcome brother, better late than never!
Phoenix prayed us out.
T Claps to Turbo Tax for a well put together, high intensity beat down. It’s always a privilege to follow a great leader. Who says running can’t be fun!
“It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way…”
Yes, and us polite Northshore`ians would face the uptowners guillotine late Wednseday night. So an easy workout was the call for Wednesday morning.
Here is how it went:
disclaimer
warmup ICx20: ss hops, toe touch, arm circles, good mornings, imperial walkers, high knees, butt-kicks, smurf-jacks
mosey to the Taj-Mahal: circle up around the flag pole for a ring of fire – pushups and bear crawl clockwise, pushups and bear crawl counter clockwise.
step over to the nearby “Grassy Knoll” for 10 sprawls and 10 roll-ups
mosey to the Justice Center parking garage top for a deck of cards routine – using: clubs to do crunches, hearts to do hillbillys, spades to do squats, diamonds to do merkins, joker to do wife pleasers. When a “2” card turned up, we did a 2 minute plank
mosey back to the flag as time expired.
Shooter prayed us out with a good one.
Thanks guys – it’s always a fun Wednesday morning at The Gipper.
Hurricane Barry was hovering over the coast of Louisiana on Saturday. Not knowing if we were going to have Sweaty Bells on Sunday morning, YHC and Willie were having some whiskeys at their friend’s, Paw Patrol’s, house on the previous night.
After many rounds of scotch and bourbon, YHC looked over to Willie and asked if we should have Sweaty Bells next morning. Willie’s response was – “Sure.” YHC posted on Mumblechatter about Sweaty Bells would be still on. Thanks to Tinkles informing YHC about the gates at the Fly were closed. YHC made a change on the AO to where the PAX normally meet at the Skinny and Birdcage. At 6:30 a.m., only one brave soul weathered through Hurricane Barry and met YHC at the shelter for a 45 minutes beatdown. It was an interesting morning. JV and YHC showed up at the shelter. First, we saw a turtle. Then a homeless guy was sleeping on one of the benches the entire time. Finally, a rooster was wandering around the shelter with the PAX for the entire 45 minutes.
Warm-ups
SSHs x 20 IC
Forward Arm Circles x 10 IC
Backward Arm Circles x 10 IC
Toe – Touches x 10 IC
MCs x 20 IC
Peter Parker x 20 IC
Parker Peter x 20 IC
After warm-ups, PAX did the following: 10 right-leg and 10 left leg step ups with the bell, Curls x 10 IC, decline plank from the bench and pull the bell from left to right and right to left 15 times, Low Slow Squats with the bell x 10 IC (Willie showed up at this point and joined the PAX), 15 right leg and 15 left leg power ups with the bell, BLIMPS with the bell around the shelter. Because of the ISI Challenge, YHC modify the “M” as merkins to pulling the bell from left to right and right to left 20 times in plank position.
After the Blimps, each Pax started with 11 thrusters on one end of the shelter. Then bear crawled to the other end. Then moseyed back to the beginning and did 10 thrusters. Rinse and repeat with 9, 8, 7, 6, 5, 4, 3, 2, 1 thrusters. In total, each PAX toughed out at least 2 minutes of bear crawling and 66 thrusters. Then each PAX did 15 dips in cadence followed by 10 clockwise halos with a curl in between and 10 more halos and curls in the opposite direction.
At the end of the workout – PAX completed more than 7:00 minutes in plank position for Day 14 ISI challenge.
Round of Mary
LBCs with the bell x 15 IC
Flutterkicks with the bell x 15 IC
Dying Cockroach x 20 IC
Penguins x 20 IC
Hello Dolly with the bell x 15 IC
American Hammer with the bell x 12 IC
Finished with workout with some legs and arms stretches.
COT
Count-o-Rama 3 PAX, Name-o-Rama, announcements, and intentions. JV, Willie and YHC all made it to coffeeteria at PJs. Once again, thanks for the opportunity to lead.
SYITG
King Kong
I was about to go to bed on Tuesday night but I decided to check the Q in the AM and man was I disappointed to see that no one had signed up yet. So I took the Q and planned a run free beatdown in prep for the Gnarly Nutria later that night.
The Humidity was ridiculous today.
Jogged us over to the bandstand. Here we did a warmup SSH x 20, Lunges forward and backward x 20, Peters x 20, Merks x 15, Mtn CLimbers x 20, and Imp Walker Squats x 21
Then we jogged over to the row bars.
At the row bars we did Row x 20 as the count: other stations Burpees, Dying Roaches
Then we hustled back to the bandstand. Here the rooster made his presence known. Lots of good mornings from that guy. We definitely wanted in on the circle. I wanted to save my legs for the Gnarly Nutria so we focused on core.
PLANK O RAMA: 40 secs on the clock – 12 sec break I used a clock timer instead of counting cadence…Regular, Shoulder Taps, ABC Plank Jacks, Toe Touch, Parker Peters, Bear Crawl Jump, Plank Walk Reg, Glute Bridge with Leg Raises, Elbow Plank Punch, JLOS
MARY: Again I used the clock to keep time on the activities. Hip Dips Left and Right, Fire Hydrant, Donkey Kick, Y T W, LBT, Bow to Superman, Russian Twist, Knees up with rotation, Full Dead Bug, Slow Bicycle O Mary, Low Country Crab
We had just a few min left so we went to the benches: Dips, Delcine Toe Taps, and Bulgarian Slpit lunge L/R.
Then we moseyed back to the flag – still getting heckled by Rooster.
11 PAX in prep for the Gnarly Nutria!
