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  • 610 Stomp #162 – Run!

    Late Monday, a request for a 610 Stomp Q went unanswered, so YHC committed to taking it, which would also make sure I got my hind end out there! RY mentioned that we might have an exchange student posting Down Range, but the late night temptations of New Orleans probably contributed to the Fartsack. Regardless the reason, no visitor today. YHC arrived to the AO with three minutes to spare and 5 other usual suspects of F3 looking lost in the gloom. With two shovel flags planted and a working streetlight, YHC gave the minimal version of the disclaimer, and said to be back at 0610. We ran……
    Smooth, Rudy, Cowbell, and El Guapo took off way ahead as expected. Thankfully Heisenberg was there to keep YHC company. Not that we were slow. 4.2 miles in 38 minutes, equivalent to a 9:04 pace, is nothing to sneeze at! That sub-9:00 pace is right around the corner!!

    Mary
    Flutter kicks IC x 20
    Hello Dolly IC x 20
    Tin Snips IC x 15
    LBC’s IC x 30
    Crunchy Frogs IC x 10

    Seal the deal with 10 Burpees OYO!

    COT

    Count-off, Name-O-Rama, Announcements (Convergence the 13th), Intentions, and closed with a prayer.

    NMM
    We somehow brought our numbers from 6 to 7 at the COT. Hawgcycle rode his bike to the Stomp, but it was apparent his ETA was a little off. Regardless, he got some good miles in, and still rode his bike home! Well done!!!
    There are lots of opportunities to Q the Stomp. Feel free to change things up, or keep it traditional. Step up and Lead! Remember, leading a workout is how you give back to F3!

    SYITG

  • #EMOM

    YHC’s first F3 experience was at the “Milestone Marsh”, so he was glad to “ring the second bell” and Q a workout at this venerable AO.

    CONDITIONS

    70-something°; 80-something% humidity; 6:54 AM sunrise

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Assembled PAX were offered a “double your money back” guarantee if they weren’t satisfied with the beat-down.

    THE WARM UP

    The assembled PAX warmed up with the following sequence, all exercises done IC.  YHC only lost count a few times.  Surprisingly enough the Pax didn’t call out the Q for the strange mix of counts terminating at 15, 10 and 20.

    -SSH
    -Good Mornings
    -Smurf jacks

    -Abe Vigodas
    -Imperial Walkers
    -High Knees
    -Copper head squats

    We finished warming up with a mosey around the block finishing back where we started at the intersection of Livingston and Lamarque.

    THE THANG Part 1: Half-Dab

    The Lexicon says “the dab” is an every-minute-on-the-minute burpee workout.  The dab takes you through five sets of burpees.  After five sets of burpees you run a 1/4 mile.  You then rinse and repeat the sequence 4 times.  YHC’s ADHD wouldn’t permit him to rinse and repeat for 20 minutes straight so he called a modified half-dab:2 cycles of 5 sets each for a nice round total of 100 burpees.

    T-claps to Bushwhacker and the Pelican.  Those guys can bounce right back up from a burpee like nobody’s business.  I think there may have been some springy asphalt or something bouncing those guys back up.

    THE THANG Part 2: Mini-Chelsea

    We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  We powered through a modified “Chelsea.”  Chelsea is a workout “borrowed” from a popular fitness craze.  YHC picked Chelsea because it fit the EMOM theme of the beatdown.

    YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.

    MODIFIED MARY

    YHC doesn’t love Mary so he substituted some stretching/active recovery to wrap things up.

    YHC called for some modified-Chewy’s but was informed that they are better known as “lizard stretches.”  That’s an excellent exercise with a great name, but it’s a little deficient in F3 personality.  We dubbed them Geico’s and fully expect that name to stick.  #15MinutesCouldSaveYou15%OnYourBeatdowns

    This brought us to 5:45.  Assembled Pax declared victory.  The assembled Pax absolutely killed the workout hinting that next time the Q needs to scale things up for these ambitious Pax-monsters.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    MOLESKIN

    Pax had a little bit of downtime and a little bit of breath during the minute long intervals.  Mumblechatter included a deep dive into the etymology of the word “Merkin.”  The Pelican taught us that it goes way beyond a four-count push-up.

    President Merkin Muffley (look it up)

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • 10 and 1

    Welcome to October.  Fall is here!  Or maybe not.  Nope, down here in the swamp, summer heat and humidity remains the norm.  YHC had spent a weekend up north with the 2.0s, and enjoyed a run in crisp, cool fall weather.  How enjoyable – I hadn’t actually been cold in about 6 months.  But, YHC was slapped with reality twice when stepping off the plane at 9:30 Sunday night – first, HEAT and HUMIDITY.  I suppose fall will arrive someday.  Second – #TClaps to King Kong for letting YHC know he had the Q at Rock City!  What to do, what to do….  October 1st.  10/1.  I wonder what that could lead to?

    PAX appearing left and right in the gloom on Monday morning.  The Uptowners are rapidly becoming a (welcomed) infestation at Rock City (As Angie’s List noted – “You’ve been Gentrified!”).  As the clock struck 5:30, a Rock City record 21 PAX headed out the gate and off to the rocks.

    Super Brief Warm Up

    Circle up in the Pontiff Swamp.  Much grumbling and searching for high ground.  Lets get this party started

    • SSH x38 – as RevSox correctly pointed out, ND scored 38 in their crushing victory over Stanford.  But
    • Peter Parker x25 – face down in the swamp.  More tears of agony from the Uptowners

    Lets just get on with it, shall we?  Grab a rock and mosey to the trees.

    10/1 – Thats an Eleven!

    YHC is rapidly turning into Amnesty – a One-Trick-Pony at Rock City.  No, this wasn’t Spartacus.  It was the 11s.

    Line up in the middle of the field, trees on each side.

    • Burpees on one side (starting at 10x going down)
    • Jump Squats on the other side (starting at 1x going up)
    • Pass your rock heading to the Burpees?  Shoulder Press x11
    • Pass your rock heading to the Jump Squats?  Curls x11

    Go.

    When you finish, on your 6 and do LBC waiting for the 6.  Nice work JV, Bogey, RevSox and King Kong leading the PAX.  As a reward, they get to do more LBCs then everyone else.

    Over to the Parking Lot with your Rock.  Quick dose of Hydration.

    Dora

    Partner Up.  PAX 1 lunge walks (with Rock) out and back 5 parking spaces.  PAX 2 does exercise till PAX 1 returns.  Flapjack.  Rinse and Repeat till all exercises are done.

    • 100 hand-release Merkins
    • 100 Squats
    • 100 LBCs

    Grab the rock and mosey back to deliver our friends to their home.  Then dash back to the flag.  Hold Mission Impossible while we wait for the 6.

    Then wrap it up.  Count-off (21 PAX!), Name-o-Rama, including naming two FNGs: Left Eye (came along with the Uptowners – YHC not entirely sure he followed the connection that left to Left Eye, but it came from references to Lisa Lopes).  Friar Tuck (via Marlin, finishing his formation).  Welcome aboard!

    Convergence on October 13th.  See you there.

    Wrap up with intentions and close out with a prayer.  St. Ignatius, Teach me to be generous.

  • I guess Autumn is here…maybe?

    YHC was greeted by downright cool temps and a nice breeze when he pulled up to the Flag.  Can Autumn finally be here? Unfortunately, the weather was back to hot and humid by the end of the Beatdown.  Maybe next week.   So, it’s been a few weeks since YHC has been able to join his F3 brothers at the Mothership.  Why not have YHC’s Mothership VQ for YHC’s triumphant return?  Let’s go!  With a short disclaimer we were off.

    Mosey to Peristyle for

    • Imperial Walkers IC X20
    • Hillbillies IC X20
    • Forward Arm Circles IC X10
    • Reverse Arm Circles IC X10
    • Reverse Mountain Climbers IC X20
    • Parker Peters IC X20

    Short Mosey to the Great Lawn for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1,2,3,4,5 on first corner add one rep at each succeeding corner.  Carioca to next corner left then right.  Add one rep at second corner then bear crawl to third corner add one rep.  Defensive slide to next corner left then right to fourth corner add one rep.  Crab crawl to last corner add one rep.

    Mosey to Fountain for:

    • For Dips IC X20
    • Right Leg Power Ups IC X20
    • Left Leg Power Ups IC X20

    Mosey to Sidewalk for:

    Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next light.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each light up to 11 merkins and 11 plank jacks.

    Form two lines for Indian Run to Foundry for:

    Colonel Trautman

    Pair Up at track by the Foundry, Partner 1 runs to pull up bars for 3 Pull Ups while partner 2 does 10 Merkins then plank chilcutt until Partner 1 gets back. Flapjack and rinse and repeat 5X

    Time is running out so let’s form two lines and Indian Run to flag just in time!

    Circle up for count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Cardiac Kid

    Back during my UPS days, before FedEx, was called the Cardiac Kid. Let’s just say I was excitable. Must be Italian!

    This morning, utilized that name from 1977. Why? Because of the extreme “Cardio” workout YOU had to endure. But hey guys, remember, Bushwacker had us Bear Crawling a quarter mile! So you see, today was actually “easy”.

    WARM UP

    SSH, Windmills, Toe Touch, High Knees, Butt Kicks

     

    THE THANG

    11’s–opened things up with Derkins on the sea wall, with Crunches at the street. With 50 meter runs in between.

    100/200/300- pick a partner for this joint exercise. Merkins, Squats, Mountain Climbers. With 100 meter runs in between. Still feeling good.

    Core–In cadence, Putins, Freddie Mercuries, Merkins, Peter Parkers, Parker Peters.

    Football Drill- ok, cones too spread out, fell flat here😁. Sprints looked more like jogs.

    5’s– time got us, was meant to be 5 exercises, 5 reps, 5 sets at 3 workstations. Managed 1 set.  Burpees, Mary Catherines, Squats, Merkins, Plank Jacks. Next time fellas will make sure we have time😙

    Indian Run– bring it home with the run with a final SSH around Old Glory!

    Announcements followed by prayer close out led by Bean! Off to coffee time for our reward. Always enjoy our post workout fellowship.

     

     

  • Hurtin’ for a Squerkin

    I woke up this morning much like I do most Fridays… hurtin‘ for a squerkin. And in the late September gloom, it was clear to see that an eager group of pax shared my hunger. But we had to get warmed up first as you never go into a squerkin cold!

    So after a light mosey to Touch Down Jesus, we circled up for:

    • Side Straddle Hops x 25
    • Mountain Climbers x 25
    • Arm Circles Forward x 15
    • 51 x drawkcaB selcriC mrA

    Now, closer to an appropriate level of warmth, we mosied to the base of the mountain and climbed the stairs up to floor 6. After tending to those experiencing PTSD from Yankee’s stair workout 2 weeks ago, we were ready to get to squerkin.

    • In pairs, the pax got into reverse squerkin position at the base of the ramp
      • Reverse Squerkin Position: one pax in plank position with head in direction of the ramp with the second pax grabbing his partner’s ankles in a standing position with his back towards the ramp
    • Each pair proceeded to climb the ramp, stopping at every other parking block curb thing
      • At alternating stops, pax 1 did 3 merkins and pax 2 did 3 squats
      • Halfway up the ramp, we flapjacked

    Done and hurtin’ from our squerkin, we mosied to a halfway point between the two top deck stairwells.

    • In pairs again, pax 1 ran to the stairwell, down 2 flights, across floor 5, and up the opposite stairwell to his partner
    • Alternating runners, the pax up top completed (in AMRAP fashion)
      • Wall Sits
      • World War II Sit Ups
      • Lunges
      • Burpees

    A slow mosey down 1 flight of stairs to the bottom of the ramp again put us in starting position for Dizzy Bear!

    • We started in regular Bear Crawl position heading up the ramp
    • Upon yelling, “Dizzy Bear” all pax performed a 180 maneuver into a Reverse Bear Crawl up the ramp
      • Those enjoying themselves gleefully echoed, “Dizzy!”

    Back on the peak of Wolfpack Mountain, the pax hit their six in an oval for some Mary

    • American Hammer x 25
    • Flutter Kicks x 25
    • Leg Raises x 20
    • Real Freddie Mercury x 20

    We mosied our way back to the flag to tie a bow on the whole thing with a quick Circle Merk

    • Merkins x 15

    Count off, name-o-rama, ball of mansweat. Done and hurtin’.

  • Summer Sunrise

    7 seasoned PAX arrived in the gloom to welcome the day at the best AO in town.  The humidity remains brutal – but YHC continues to hold out hope for the elusive Cold Front which is always allegedly right around the corner.

    But not today.  Today is humidity and sweat.  So lets get started…

    Mosey to the swamplands in front of the fountain for warmup.

    • SSH x25
    • IW x25
    • PP x25
    • MC x25
    • PP x25

    Head to the benches in front of the fountain for The Conveyor.  7 PAX, so 6 stations:

    • LBCs
    • Box Jumps
    • Dips
    • Merkins
    • Step Ups
    • More Dips

    1 PAX at each station.  The 7th PAX runs the circuit around the fountain and takes the place of the LBC PAX.  LBC moves on to take over Box Jump.  And so on….  Keep  exercising at your station until your replacement gets there!

    The last Dip PAX gets tapped out and runs around to take on the LBC spot.  Repeat until everyone has hit all of the stations.

    Mosey over to the leveee for Stairway to Seven (modified from the Lexicon to fit our purposes)

    • 1 Burpee
    • Up to the top for 1 Squat Jump
    • Down to the other side bottom for 1 Squat Jump
    • Back up for 1 more Squat Jump
    • Back down to where you started and plank for the 6.  YHC notices that “plank for the 6” too often gets interpreted as “rest when you finish and wait”.  So he started pushing the PAX to PLANK.  No rest until everyone finishes.

    Repeat with 2x, then 3x, 4x, 5x (take a break, we’re halfway there…), then 6x and 7x.

    Mosey to the House of Pain.  Partner up

    • Bear Crawl up the Levee, 5 burpees, run down (the timer)
    • Pull Ups – goal of 10x per partner (spot as needed)
    • LBCs
    • Dips

    6:09 – time to head back for 6MOM at the flag.  25x of LBC, FK, Cockroach, HD.

    Circle up for Name-o-Rama, Announcements (Convergence!) and Intentions.  YHC in particular asks for PAX to offer a prayer for his Father, Father-in-Law and Sister who are all facing health challenges right now.  Its been a tough month helping each of them get situated and prepared to face whatever comes next.  But with Sky Q’s guidance and grace, we will all be given the strength to face what He has in store for us.  Thanks to all of the PAX for the prayers, kind words, and support.

  • Lets go Running

    Typical summer morning welcomed 5 PAX at City Park for a morning run.  YHC, always in search of a bit more mileage, decides to lead a regular out-and-back on the Bayou road.  Be back at 6:10 for some Mary.  Disclaimer, and lets get started.

    WAIT FOR ME!  Who is that running to catch up?  Welcome Abacus!  Never too late.  So 6 PAX took off in the morning gloom.

    Not surprisingly, El Guapo and Recall set the pace.  Recall announces that he’s bypassing the piddly Marathon distance, and skipping straight to an Ultra next spring.  Go get ’em Recall!  I suspect El Guapo may take the bait and sign up for something crazy like that too.  Meanwhile, Amnesia working up to the Ragnarok around ATL with the Northshore PAX (on top of plans to ride 100 miles this weekend on a blue bike.  Yikes…)

    #Tclaps to Abacus: longest run of his career!  Nice work, way to push it, brother.  Push all of us by pushing yourself to go farther, and faster.

    Finished up at the Shovel Flags for Mary: 30x each for LBC, Flutter, LBT, Dolly.

    Circle up for count-off, name-o-rama, announcements.  Intentions and Prayers to finish up and get our day started right.

  • The Moist-less Melvin

    Moist was supposed to have his VQ this morning.  Work called, and he could not make it so YHC jumped in to help.

    This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.

    So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.

    5:00 showed on my watch and 5 PAX were ready for a beat down.  Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up

     

    Warm Up

    SSH IC x20

    Imperial Walkers IC x20

    Peter Parker IC x15

    Parker Peter IC x15

    Sun Gods- Arm Circles Fwd & Rev IC x 10 each way

    Mosey back to the Park

    Did I mention I still have 6 Cinder blocks in my truck….5PAX,   PERFECT!  Grab a block!

     

    Thang 1 – Christmas tree Workout

    1 Burpee 40 Yard run out and back

    1 Burpee, 5 BobbyHurley’s, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back

    After a 20 Count by T-Square  We had just enough time for some Mary

     

    Circle of Mary

    Willie – Penguins IC x20

    YHC – Dying Cockroach IC x15

    Thighs – Flutter Kicks IC x 20

    Frozone – Mountain Climbers IC x 15

    T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down  to waist. IC x 10

    Mosey back to Flag.

     

    Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th

    Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer

    Moist you owe us a VQ.  T-Square is going to try to take the VQ next week.  EH your Westbank friends!

    Another good beat down at the Master Melvin.  Thanks for the opportunity to lead!

    SYITG!

     

     

     

     

     

  • Routine Scramble

    Arrived to the Scramble with fall like conditions in the air. PAX quickly swole to 5 for the start of our Thursday routine. After thoughts of changing up the routine through the night, YHC decided on the regular routine the PAX has come to anticipate at the Scramble. After all Thursday is the only run heavy AO and breaks up the boot camp style workouts throughout the week. Enough tutorial time to get to work..

    Warmarama
    15 IC Toe Touches
    15 IC Windmills
    15 IC Scorpion kicks
    15 IC Doctor Ws

    Journeyed our path for 3.2 miles splitting into 2 groups. Garfield was kind enough to hold back for us slower PAX as we conversed along our route.. Shared in some good conversations as Burgundy and the Pelican switched from group to group along the way. Upon return with 10 mins left on the clock we did some well deserved stretching. This was in honor of Chewy who even when he is not with us, we still remember the great value associated with this practice..

    Countarama, announcements, COT

    Appreciate the post and the lead!!!

    ✌🏻👊🏻💪🏻