Northshore, we will meet same time tomorrow morning at the Milestone March. Two mile run will start at 6:10 at this locale as well. Spread the word.
Blog
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Twenty Hate
YHC rolled up to The Gipper in the Gloom this morning armed with the knowledge that Grundy turns 28 years old today. What better present could YHC bestow than a proper beat down? So once the preliminaries were out of the way, the birthday celebration began with a warmup of
28 Seal Jacks IC and 28 Toe Touches IC followed by the first of four 70 second front planks
Mosey to the back of the Justice Center where YHC deployed a quick feet ladder a few yards in front of the stairs. The PAX then executed some agility drills:
two feet every hole then one foot every step up the stairs, leading with the right foot on the first two trips and the left foot for the next two trips
two feet in and one foot out then one foot every other step up the stairs, again leading with the right foot for the first two trips and the left for the next two
hop scotch through the ladder then two foot hops every step up the stairs, leading with the right foot for the first two trips and then left for the next two
lateral one foot hops through the ladder then crossover run up the stairs, leading with the right foot for the first two trips and then left for the next two
The PAX then hit their second 70 second front plank, made their way to the North side of the Justice Center for 4 sets of 7 T Merkins punctuated by 28 yard sprints, and then hit their third 70 second front plank.
Mosey back to the South side benches for 4 sets of 7 lateral box jumps separated by 28 yard sprints.
Return to the quick feet ladder for a four rounds of high knees through the ladder followed by a jog up the stairs and then a single depth jump on the way down the stairs and four rounds of two feet every hole moving laterally and then sprinting up the stairs as quickly as possible.
Last 70 second front plank, giving us a total of 280 seconds in the front plank position on the day (leaving our ISI participants with only 20 seconds to complete on their own to punch today’s 300 second ticket), and then return to the trailhead with a mosey.
4 way Jane Fonda (straight leg, forward circles, backwards circles and pulses) for 7 reps each, 28 Scuba Steves IC, and 28 Nolan Ryans each side IC and this morning’s twenty hate birthday celebration was complete.
Nameorama, countorama and a short prayer to wrap things up.
Thanks for letting me lead today guys and Happy Birthday Grundy!
Next Wednesday is Einstein’s 3rd year anniversary Q. Don’t miss it!
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Honoring Sgt. Joseph Bovia
Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana. He served in the Marine Corps for six years. Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan. He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents. Sgt. Bovia was killed in action on August 31, 2010, in the name of freedom and protection.
On June 7, 2019, 19 men of F3 (including FNG Dropout) converged at the Rock City AO to pay tribute to this hometown hero through a workout, with minor modifications, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s parents were notified of the F3 tribute the night before and sent their deepest gratitude to the men of F3. Sgt. Bovia’s parents were assured that his and their sacrifice would not be forgotten.
WARMUP x31: SSH, Grass Grabbers, Arm Circles, and Hillbillies
The Thang x 31
Push-ups, WWII Sit-ups, Burpees, Squats, Kettle Bell, Push Presses with rock (modified from 20 lb. wall balls), Mountain Climbers (4-count), and Pull-ups.
During the workout, a train passed transporting military vehicles. A sure sign Sgt. Bovia was with us and was touched by the tribute (see pics below). Thanks to all who supported this beatdown. Expect to see it again.
Thanks to Hawgcycle who enthusiastically modified the workout to fit the AO and organized the logistics so there were no log jams.
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Stairway to 7
16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July. QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a fair amount of adult beverages! Thinking most that might show up for his Q would anticipate a block beat down, thought was given during the 4 hour drive home as to how this Muscleship Q would go. Ah the tree line near NOMA brought back memories of one of the toughest obstacles ever done…..the climb of stair way to heaven (details given during the workout, you had to be there to understand). So using this as motivation the stair way to 7 was concocted!
Disclaimer then encouragement that in order to grow one has push beyond one’s comfort zone!
Mosey around the field, then line up tree alternating legs 7 each front leg lifts, right then left side lung.
Circle up – all in cadence x 7
Peter Parkers
Merkins
Scorpion kicks left & right leg
Country crab leg lift to a dip
Side Straddle Hops
The journey to the stairway to 7!
1st Climb UP:
Line up tree 0
One double under
Run to tree 1
Two Merkins
Run to tree 2
Three double unders
Run to tree 3
Four Merkins
Run to tree 4
Five double unders
Run to tree 5
Six Merkins
Run to tree 6
7 of each double under / merkins
All of finish go directly to plank waiting and active recovering until the 6
30 seconds rest
1st Climb DOWN – Descending double
At Tree 6
7 ea double under / merkins
Run to tree 5
6 ea
Run to tree 4
5 ea
Complete the descent until tree 0 reached and 1ea double under / merkin
1 minute rest
2nd Climb UP
Same concept except this time the effort doubles
Tree 0
2 Carolina Dry Docks
BEAR CRAWL between trees.
Tree 1
4 Carolina Dry Docks
Then
6, 8, 10, 12, 14
Again once finish hold a plank and wait with active recovery. 30 secs rest
2nd Climb Down
Same concept except this time add plank jacks after Dry Docks
At Tree 6
14 ea Dry Docks / Plank Jacks
Run, Mosey or Slow Mosey between trees
12 ea
same
10 ea
Complete the descent until tree 0 reached and 2ea Dry Docks / Plank Jacks completed
3rd Climb Up
Partner up
At Tree 0
Pax 1 sits with arms extended out in a cross; Pax 2 performs a Merkin then jumps over one arm of Pax 1 and completes another Merkin.
Pax 2 and Pax 1 flap jack the movement.
NOW Pax 2 on the ground flips to extend legs for Pax 1 to grab in order to wheelbarrow to Tree 1.
At tree 1 Pax 2 remains on the ground, extends arms Pax 1 will do the Merkin/Jump over 2 times. Then flap jack the movement. This time Pax 1 will be the wheelbarrow to tree 2.
This continues to tree 6 with the Merkin/jump over rising to 7 each side.
Once complete mosey to get water.
Final Climb 7 min AMRAP: (2) 3 min with a 1 min rest in between
7 squat jumps
7 incline merkins
7 decline merkins
Run across the short width of the field and back
repeat
Circle Up for Mary:
2 min plank – start at low plank 30sec – rise to high plank 15sec then in cadence 7 opposite hand to foot touches, transition back to low plank
1 min rest
Rinse and repeat.
Then in cadence 7 scoops, 7 flutter kicks, 7 V Ups
Head to the flag……wait 1 minute: 7 Burpees OYO
DONE!
COT – Life is a bless and we know not the day or time. Reflection of the 4 young girls (3 recent LSU graduates) that were tragically killed in a helicopter crash over the Holiday week. Stay focused to be appreciative, open to forgive as well as being forgiven. God Bless!
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Repeat Miles
Now that we switched to every other week for the “Danger Zone” Monday Speed work out, even more of a reason to make each beatdown count.
My first Q for Danger Zone, but not a stranger to speed workouts. Overall good showing for a Monday after a holiday break, the heat and humidity just continue to get worst everyday….
Started off with some overall dynamic stretches for 100 m and then
IW X 15
Grass Grabbers X 15
PP X 15
I have put off the work out for long enough….
Very simple workout this morning, (3) repeat miles, run them as you would a standalone mile and give it your best, track time for each and try to top the last mile.
After the second mile, the heat got to some and shirts were getting pulled off, then the references to the work out title, Volley ball game in jeans, aviator glasses, bomber jackets. If you are going to add all that in a future work out, next in line is to bring a couple lights weight towels for “towel snapping”, this has gone too far….
2nd and 3rd miles went well, everyone gave their best.
Finally some stretching as we waited for final pax to come in.
Final count off, name-a rama, announcements, intentions and COT. In the intentions, we had requests for Cancer scans and my wife was getting her wisdom teeth out at age 43. Well as an update, all went went well with the removals. However, as a surprise, turns out the surgeon on the procedure is F3’s “Dirty Dell”. Many thanks as she was in good hands.
See you on the radio and in the gloom.
Bongo
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Holy piñata! It’s a tabata plankorama, Batman!
Five PAX made it out to the Marsh this morning, itching to get back to work after a grueling holiday weekend. This included a special appearance by (Chief) Captain Sparkles, who posted despite a traumatic rope swing injury suffered while impressing a lady.
YHC imagines it looked something like this…
Despite the busted arm, Sparkles suffered through the beatdown admirably, and we’re all hoping that, once healed, this’ll be the start of a Sparklanaissance. Ok, so here’s what went down this morning:
Warmorama: Arm circles, SSHs, IWs, toe touches, good mornings, all x20 IC.
Next up, knock out half the ISI with a 2 minute plank. Shooter got an early start on this, planking as YHC arrived, so t-claps to him for getting a little extra in today. (And while we’re t-clapping, let’s also give it up for Waterpik, who continued his trend of running to the AO’s. At least someone is preparing for the Nutria!)
Then over to the monkey bars for a tabata series. We did three 4-minute series of 20 seconds on, 10 seconds rest. We alternated between two different exercise each round.
First round: merkins / big boy sit-ups
Second round: squat jumps / burpees
Third round: hanging knee tucks / mountain climbers
Next up, a game of Catch Me If You Can: Partner 1 runs toward the lake, P2 does 10 plank jacks and 10 mountain climbers before sprinting to catch up. Flapjack.
Once at the lake, we finished up our ISI with another 2 minute plank on the sea wall.
Since we were there, why not knock out freak nasties, x15 IC? YHC resisted the (very strong) urge to jump into some Bulgarians…
And then another Catch Me If You Can back to the marsh, this time with 10x merkins as the exercise.
Mary consisted of Cowbell Flutters, LBC’s, Freddie’s, and leg raises, all x20 IC.
COT, with Shooter praying us out. This is hands down the best way to start off the work week, so thank you guys for the opportunity to lead, and for your dedication and consistency!
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Post 4th firecrackers
Hokey Pokey, Walleye, Triple Shift, Scantron, Billy Goat, Grimace, Medulla, Pai Gai, Mahatma, Babyface, Darkwing Duck, Fast Tax, Coin Star, Boo Boo, Shockey, Amnesia
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New AO — F3 Fairhope
Kuch and I bumped into each other at lunch at The Grand Hotel in Fairhope, AL, during a little family R&R during the 4th of July weekend. Naturally, we decided to post. And Kuch even EH’ed an attorney colleague also at The Grand for the weekend. We were hoping for a guest appearance by Da Parrish, but his locale was too far away to join us. So the 3 of us met in the morning glory (not gloomy at all) for a holiday heat beat down. The usual disclaimer and off we go.
A short mosey to the warm-up COP at a gazebo over-looking Mobile Bay. SSH x 20 IC, IW x 15 IC, Arm Circles IC 10 forward and 10 backwards, Grass grabbers x 10 IC, Mountain Climbers x 10 IC.
We started with a Route 66 along the Mobile Bay boardwalk, with Merkins at each light post, starting with 5 Merkins and ending with 13. We continued the Route 66 on the boardwalk along the bay, marveling at the huge beautiful lake homes. We did WWII sit-ups at each dock, starting at 5 and ending at 15, then continued with 10 squats at each dock for another 10 docks.
We turned around and moseyed back to the green lawn at The Grand. Then Kuch delivered the real beat down: 11’s with burpees and jump lunges. After the 3rd pass, YHC was out of breath and made the executive decision to switch out jump lunges for LBC’s. It was still brutal enough, and after 55 burpees we were all gassed.
We moseyed back to our starting point for count-off, name-o-rama, announcements, and a prayer. We named our FNG @Hobbs, so welcome him when he shows up back in NOLA. I forgot to take a pic at the beatdown, but we got one at the pool after. I highly recommend this new AO. Very scenic. Just plan a trip to The Grand.
Walleye
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Renaissance 2019-07-07
Wonderful day out at the Park with a fine turnout: Catfish (Q), Hokey Pokey, Swamp Cox, Smooth, Fracsac, and Tackleberry (Visitor from South Carolina).
Started the workout with a brief warmup of Side-Straddle hop, Imperial Squat Walkers, “Hop” laps up the museum steps (x5), and jump lunges.
Moseyed over to the Fountain for left step-ups, Derkins, Right step-ups, Incline Merkins, 8-count bodybuilders, and box jumps.
From there we headed to the field for some varied “animal” movements. First we did bear crawls for a tree length, followed by boo-boo bear crawls for a tree length, then boo-boo bear crawls (opposite leg) for a tree length, with 10 merkins afterward. Each pax did 10 burpees at the end. Followed this with some core exercises (LBCs, flutter kicks, and box cutters).
Returned the other way with Duck Walk, Crab Walk, and reverse Crab Walk, again for one tree length and with 10 merkins after each, 10 burpees upon completion. Again, core exercises: Dying roaches and Tin Snips.
From here, moseyed to the Foundry. PAX did the following:
Hang 1 minute, then low slow squats, hang 45 seconds, then low slow merkins, hang 30 seconds, then 10 pull ups OYO.
Moseyed back to flag to conclude. Thanks to all who participated, it was a good one!
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No Shorty, No Problem
YHC arrived with a couple minutes to spare, looking forward to a classic Shorty beat down. What would Shorty deliver this day? Gassers? At 0629, it was evident the Shorty beat down would have to wait, for no better reason than “No Shorty.” The 10 Pax agreed that it wouldn’t be an issue. With that said, Two Yutes took the warm up, beginning with a brief disclaimer before a mosey to the Great Lawn. YHC May be off a bit on exactly what was done.
SSH IC x 25
Floyd Mayweathers x 20
IW x 15
Grass Grabbers x 10
Arm Circles IC x 20
peter Parker’s x 20YHC took the next part with a mosey to the fountain in front of NOMA.
Dips IC x 15
Mosey to the path around the Big Lagoon for Bataan Death March. Single column Indian Run where the last man drops for 3 Burpees then sprints to the front. Each Pax got an opportunity to experience the Burpees, so crossover to the festival grounds walking path and mosey to the Foundry for stations
Station 1 – Run to bike path, do 10 Burpees and run back (timer)
Station 2 – pull-ups AMRAP
Station 3 – Big Boi Sit-ups AMRAP
station 4 – Box jumps AMRAP
station 5 – Low Plank
Finish with a Fracsac classic
Catalina Wine Mixers IC x 10Bongo steps up for the next part starting with a mosey back to the Great Lawn for some 11’s.
Start with 10 Squats, Run across the lawn, 1 LBC, Run back across
9-2, 8-3, 7-4, etc. Always totals 11.RevSox steps up and takes the final Q for the hour.
Starting at the last palm tree of the Great Lawn, time to get our kicks on Route 66!
If memory serves me right, it was lunge walks between trees and merkins at each tree, 1 at first, 2 at second, up to 11 totaling 66. I probably have the exercises wrong, but it’s the effort to remember that counts, or something like that.
Finish with some Mary, then mosey back to the VSF.COT
Count off, name-o-Rama, announcements, intentions, end with a prayer to the Sky Q.
NMM
During the Bataan the FNG was attacked by a fierce dog, leading to his naming. That fierce animal was somewhere between a wiener dog and a Maltese, no doubt a real killer! T- Claps to War Eagle for the EH.
T-Claps to the Pax for stepping up and doing what was necessary to deliver a solid group beat down.
SYITG
