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  • Who Wants it. Earn it!!!

    Well after EIEI getting me all excited about him and a unknowing Shooter Running an extra 6.2 after our regularly scheduled 10K. Only 4 of our Seal Team 6 showed up for the 10K Friday with Captain Sparkles setting an example getting there a few min. Early to get in an extra mile thinking some pax’s Running that extra 6.2 just might edge by in our map my run challenge. But with our regular no show master at work in his fart sack the lead is safe for now! With two pax Shooter & Bushwacker staying to put in an extra mile or so made me proud to see them not settle for what was on the schedule and having an appetite for more puts a smile on my face. After our long time joking about the F3NORTHSHORE having a
    Seal Team 6 I figured let’s put some names to this face. So at the end of our Run Ranger Run month and it benefiting our Veterans there is no better time. So put the work in and do something above average to get named in our elite
    Seal Team 6 for the Northshore.

    Ok for the start of our day.
    Countoroma, Captain Sparkles leading us in prayer then heading out for the oh so well known journey to sunset point and back. 6.2 miles complete.

  • Credit Due!

    Better late than never on the backblast but between the Friday before Mardi Gras and today I had to reconnect some neurons.  But it was said Friday when 11 strong kicked the weekend off right.  We were short some rolling Elvi, Muses groupies, and flambeau carriers but those that showed were rewarded with a beatdown.

    Granted it had been a while since I q’d so naturally I forgot this disclaimer and promptly warmed up with 20 merkins IC.

    Mosey to St. Charles and Walnut for BLIMPS on St. Charles (F3 PR). Brought us to in front of Holy Name.  Encountered some displaced (ie lost) Navy ROTC students looking for another Seaman but we had to disappoint.  We did point them in the right direction.

    Mosey through Loyola to Tulane quad (plenty of Seaman here) (an ROTC breakfast perhaps) for some 4 corner abs. Russian twist x 30, LBCs x 30, LBT x 30, WW2 sit-ups x 20. Plank and wait in the center.

    3 peak challenge commenced: Mosey to Yulman garage and Mosey to the peak on your own pace down the stairs.  Long Indian run down Calhoun to Loyola Rec garage.  Indian run to the top and Kong ran like he was being chased- he was – so the pace was aggressive. Down the stairs and Mosey to Wolfpack mountain.  Indian run to the top with a lot of heavy breathing.  Down the stairs and hustle to the flag!  3 minutes overdue but a good 4 mile run once it was all done!

    Count off, name o rama, and intentions. Ball of man with prayers for a safe and fun Mardi Gras.

  • Perfect Weather at Okwata

    YHC arrived a few minutes early at the AO to proudly plant our newly built shovel flags, one of which is an F3 Flag! YHC would have attached it some lame way to a shovel and called it good, but why do that when we have the masterful Tool in our ranks! T-Claps to Tool for the solid design!
    As the clock struck 0530, we had 4 Pax committed to improving themselves ready to rock! A brief Disclaimer…..and then…

    The Thang

    Mosey around the mardi gras fountain, carioca left, then knee highs, then carioca right. Circle up on the grass in front of the fountain for the warmup:

    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Sun Gods IC x 20 (10 fwd, 10 bwd)
    Abe Vigodas IC x 10

    Next Up, An Okwata favorite! We’re going to mosey up to the Barre for some double shots with Jack Webb! Where are you Surge? It just doesn’t feel right without you!

    1 Merkin, 2 air presses in peoples chair
    2 merkins, 4 air presses in peoples chair
    you get the idea…
    10 merkins, 20 air presses in peoples chair

    Mosey to the HOP (House Of Pain)

    4 Pax, 4 Stations!

    Station 1 – Squats AMRAP
    Station 2 – Step Ups AMRAP
    Station 3 – Pull Ups AMRAP
    Station 4 – Run across the levee, complete 5 burpees, and run back (Timer)
    Rinse and Repeat!

    YHC needs some more running, and some conditioning….the holidays and then mardi gras have set YHC back! We have just the thing:

    Dirty Mac Deuce…..Okwata Style!

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run (That sucked…)

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but had to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run (Still sucked, probably even a little worse..)

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run (Didn’t think it could get any worse…until YHC realized we still had another one to do)

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run – Why can’t it be 0615 yet????? Why the heck would we do an Indian Run between sets? Who came up with this idea anyway?!? YHC didn’t think there was enough gas left in the tank, but the Pax pushed me to finish it!

    Mosey back to the Shovel Flags (that’s right, plural) for the COT

    Count Off, Name-o-rama, Announcements, Intentions, and closed with a prayer.

    NMM

    YHC had Map My Run going this morning, and each Pax did 2.4 miles that can be added to RRR. The weather was perfect at the Lakefront, not too hot, not too cold. There was a certain mugginess hanging in the foggy air, but not the summer humidity we will all come to dread soon enough.

    Thanks for posting with me this morning, and for pushing me!

  • No show Tortoise and The Hares!!

    Awoke this morning to heavy morning dew and fog lingering. Decided to get in a little pre-thang before the Scramble to make sure I keep pace with the rest of the Northshore Gazelles. Challenges seem to bring the best out of these men and the RRR has surly sparked some impressive numbers thus far. As I journeyed along with the pre-thang,  jamming to some tunes my phone begins to ring at 0455. First  thought entering the mind is it must be one of seal team 6s men calling for a location to join in on the pre Mosey. Or could it be Turtle calling to let one know he has hit the snooze button one to many times and a Fart Sack was inevitably going to be the end result.. With only part of my first 2 assumptions coming to pass, I notice it’s Backdraft calling to confirm the locale of the morning beatdown. I am inspired by the self discipline and drive you have as a young man to arise extra early knowing your  journey to the AO is 30 mins at minimum. And what’s even more inspiring is that Low Brass is along for the ride. Let’s  face it not many men or young men when presented with the option of being on a holiday week enjoying the comforts of rest would choose to arise so early and get in some work before the rooster crows and welcome it with such passion and Hare like abilities.. So, if you two would so kindly indulge this tortoise of a runner to join in, it would be much appreciated.

    Our journey begins on the standard route at a hare like pace and thoughts quickly run through my mind.. Can I keep up? Will these young men lap me? Can you push them as much as they push you? Well, the end result is the tortoise and The Hares completed the 3.2 in what seemed like a shooting star pace (at least to me) and arrived back to the AO with 20 mins to spare.. Decided to head over to the monkey bars for descending order pull-ups 12/10/8/6/4/2 with 12 Merkins and 20 TRX swing pulls bets each set of pull-ups. Closed out with some Mary. 25IC LBCs, 25IC FK and 25IC Freddy Mercuries..

    countoff, announcements, COT

    Thank you for your inspiration on this Gloom!!

    Surly would not have achieved on my own!!

     

  • King Cake Burnoff

    The carnival season was officially over come Ash Wednesday morning which meant it was time to start burning off the king cakes and beers.  The Q slot was empty and and so was the attendance at the virtual shovel flag as YHC jogged up.  Hopping we wouldn’t have a PAX of one at The Foundry, YHC waited for someone, anyone to help grind through a workout with.  Alas, at 5:31 two braves souls appeared and we quickly concocted a plan for the morning.  Here’s what went down:

    Cowbell to start things off:

    Mosey down Roosevelt Mall and veer off for COP:  SSH, Hill Billies, Peter Parkers, Imp Walkers, and one or two more??

    Mosey over to The Refinery for soem muscle building circuits:

    Round 1 – Pull Ups, Hanging Knee Ups, WWII Sit Ups x25 (timer)

    Round 2 – Dips, Burpees x10(timer), and something???

    Round 3 – Box Jumps, American Hammer, Bench Dips x30 (timer)

    Pass the mic to Tool for a mosey to the track.  Circle up for (4) 3 min rounds of an unnamed routine, I believe once referred to as “The Suck” workout:

    3 exercises (SSHx6, Squatsx6, Merkinsx6), as many rounds as possible in 3 minutes, followed by 1 minute of rest.  We cranked this out 4 times which definitely brought the sweat.

    Next up, some DJ style Mary:

    Flutter Kicks x20, Crunchy Frogs x20, LBC x20, Penguins x20.

    Back to base for a COT and call it a morning.  I’d venture to say a few slices of king cake were burned off during the workout.

    Tool

     

  • Stomp #129 – The Lone Ranger

    Mardi Gras morning 2018 proved to be a day when few were up for a early morning reveille and making a 5:30am post.  The scheduled Q had to bail the night before, rumor had it so he could make a Zumba class with his M, or something.  Several other Stomp regulars dropped like flies via text the night before, all without worthy excuses.  Many of the PAX planned on making the REX run later that morning but YHC could only squeeze in an early run.  So alas, there was a PAX of one at the virtual flag on Roosevelt Mall at 5:30 am, where I gave a silent disclaimer and departed on the normal route.  YHC enjoyed a serene run out along the bayou, down Jeff Davis, and back.  I timed it to be back at the flag for 6:15 in the event of any stragglers who might have posted late but no dice.  Kept on going with a jog home and a silent COT along the way, totaling 5+ miles.  A few hours later some pics surfaced of the many PAX who posted in Audubon for the run with the King of Carnival.  Good to see fartsacking was not dominant that morning.  Great way to start Fat Tuesday.

    Tool

  • Valentine’s Day Massacre

    Madness has officially descended upon the Northshore PAX.  At first, it was easy to blame Captain Sparkles and Bushwacker, who, like tyrannical taskmasters, drove the PAX to run ever-increasing distances.  But eventually we must all shoulder the blame for the insanity, with Shooter, EiEi, and YHC taking things a step too far ourselves, going as far as to suggest (and then carry out) a 5 mile run ahead of today’s usual beatdown.  When the foreplay becomes a thang in and of itself (and it certainly felt like we went far beyond 2nd and 3rd base on this Valentine’s day), then perhaps the F3 lexicon needs to be expanded – ‘foreplay’ and ‘pre-thang’ just don’t seem to cover it anymore.

    So when Grundy rolled in to the Gipper this morning to find Shooter and YHC already sweating profusely, he wondered aloud what was going on but privately, I suspect he wondered when and where he could get in on the action.  And that’s what I’m taking about when I say we must all shoulder the blame: this is our group’s mentality and I can pretty much promise you, it will only get worse… (which in our F3 world is, of course, always better).  Don’t say I didn’t warn you PAX!

    Warm-Up:

    SSH x25, IW’s x25, Good Morning’s x15, Windmills x15, MC’s x25, all IC.

    The Thang:

    On to the Taj Mahal for a COP: Plank – 10 Merkins – 10 Peter Parker’s (left leg only) – 10 Mountain Climbers – 10 Parker Peter’s (left leg only) – Chillcut Plank… hold and recover.  Next up, hold Al Gore, while PAX rotates performing 10 Sister Mary K’s.  Then the same plank routine, but right leg for the Peters and the Parkers.  And finally, Al Gore routine with jump squats in place of the SMK’s.

    Short mosey to the Justice Center for a partner routine: P1 sprints to first set of benches, 10 merkins and jogs back, sprint to second set of benches, 10 merkins and jog back, and finally all the way up the stairs, 10 merkins and jog back.  P2 performs that lovely 8-count exercise that YHC has been driving into the ground lately: plank, groiner and back, chillcut, plank jack, and back up to regular plank.

    Second routine using the same path: P1 lunge walks and performs squats at each set of benches, while P2 does flutter kicks.

    Mosey back to the flag for the finale, an AMRAP of Turbo’s raccoon crawl up the wall along the small hill, forward rolls or crab walks back down, hop up to the stage for 10 merkins, and back around to rinse and repeat for 6 mins.

    Mary: Freddie Flutters x22, Leg Raises x20, Putins x20.

    Countdown (we missed you Einstein, sorry to see your streak come to an end!), nameorama, and Shooter prayed us out.  Even though, comparatively, this was a fairly tame beatdown, it felt like a massacre to YHC by the end.  Thanks guys for always pushing, I can’t say enough about all the motivation/inspiration this group provides.

  • Love Potion #9

    The Scene: The Coliseum

    Conditions: 60 degrees or so. Always muddy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    It’s Valentine’s Day, so we set the mood and warmed up together.

    · Capri Lap – a little mosey. Ran past football field to other parking lot.

    · High Knees –

    · Butt Kicks

    · Carioca

    · Side Straddle Hops – 20x

    · Bobby Hurley – 15

    · Burpees – 5

    The Thang:

    We moseyed back to the flag.

    In light of the romance in the air, 2 PAX partnered up and committed to each other for the rest of the beat down. We had a total of 5 PAX, so Rocket and Dagwood let me be the third wheel. It was sweet and they did a good job of keeping things from getting awkward.

    1. Colonel Traut Man – One partner performed Freak Nasty’s AMRAP while other partner ran to pull-up bar (monkey bars at park) and did 4 pull-ups. And then reverso. We did it 5 times.

    2. Tammy Wynettes – I called these Tonya Wynettes. Whoops. But Tammy sang “Stand by Your Man” – so we did. One partner does merkins while the other partner does Al Gores. Side-by-side. But room for Jesus. You both count and do the rep at same time. Once you hit 10, reverso. We went to 60.

    3. Bropees – This was the first partner routine where we got to spend quality time together. Face to face. Eye to eye. We did burpees in unison. When got to the top of the burpee, we jumped and gave each other high 10s. We did 10.

    A little mosey to a curb in the driveway. This is when our partner time (date) was over.

    4. Ascending Curb Crawls – We each bear crawled from one side of the curb to the other and performed 1 derkin (with feet on curb). We then bear crawled back to other curb and did 2. We ascended until we reached love potion number 9. There were a lot of midwife noises here.

    Mosey’d back to flag for Mary’s

    Mary:

    Rocket led us for the 6 min Mary. We could have used a dry surface, but we all chose the muddy grass cause we’re men.

    · Leg raises -10x

    · Shangeauxs (Mt. climbers with knee to alternate elbow). – 10x

    · American Hammers – 10 count

    · Double Mt Climbers – 5 count

    · Jane Fondas – 10x (each side).

    Count-o-Rama

    Name-o-Rama

    T-Claps for Dagwood for ditching fartsack and enjoying his first gloom workout.

    COT / BOM:

    Announcements

     

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool

     

     

     

     

  • No Batman, All Robin (with a little bit of Voltron)

    If ever any of you guys watched cartoons in the mid eighties (or 2010’s as it’s been remade), you may remember Voltron: Defender of the Universe! This precursor to the Power Rangers idea of separate robots fighting bad guys then combining to form a badass robot to take on the main villain was playing nostalgically in my mind as we  passed a Mardi Gras morning at Grandmother’s House. You see, each lion would come from a different environment: volcano, jungle ocean, dessert, and  cave. Similarly, each member of the PAX came rolling in on feet or wheels from their own point of origin, and three of the four brought their own flavor (it must have been THE Manny’s birthday because we all brought him  beatdown presents;)

    There was a warmup lead by Steve (the black lion)

    I recall some seal jacks, windmills, perhaps imperial walkers, and I think we started with good mornings (all too apropros)

    He then brought us to the end of the covered walk way leading to the stairs where we teamed up: p1 sprint to 4th column for 25 merkins, then run backwards to his starting point to tag his partner. Meanwhile, p2 is doing peter parkers. Next round to the 8th column for 50 plank jacks, with p2 doing squats. Final round, to the end, mountain climbers (was that each leg Steve?) and more peter parkers.

    With the blood really flowing, Shooter  (the yellow lion) led us on a mosey to the marsh where we each took a station and rotated until we had all completed each one. Station #1 was monkey bars A & B, pull up and laterally traverse each consecutive set of bars, while…..station #2 was dipping during monkey bars A and Australian pull upping during monkey bars B. Station #3was at the swing set doing the poor man’s TRX: feet on the swing , hands on the ground, knees in and out. Final station on the court was bear crawl to half court and crab walk the rest of the way. Next, we ran a set of suicides and a lil’ rinse and repeat. Back to Grandma’s…..

    I (the red lion) took the PAX to my favorite place – AB CLAAAAASS! Starting with a newly invented exercise, I conservatively put us a about mid column and, once again in teams, p2 held p1’s feet while p1 did a sit up. Immediately, p2 spins around and onto his 6, while p1 runs in front to hold p2’s feet for another sit up. This progression was continued until reaching the stairs. Sit up Caterpillar? Ab Crawl? Indian Sit up? Name, I suppose, to be determined. With precious few minutes remaining, I brought the pain: All 25 count IC, freddy flutters,  LBCs, and 100s.

    count, name, announce, pray.

    For the record, THE Manny was the blue lion, and we were green lion-less

    The Voltron Force
    • Keith – leader of the group and pilot of the Black Lion.
    • Lance – hot-headed ace who pilots the Red Lion.
    • Pidge – young genius who pilots the Green Lion.
    • Sven – stoic pilot who initially flies the Blue Lion.
    • Hunk – muscular yet soft-hearted mechanic who pilots the Yellow Lion.