We worked to shake off the No Burpee Monday stigma to my Q but alas it was not Monday and burpees were on the agenda. Strong cardio was not as we focused on muscle groups. I’m writing this sore from head to toe two days later.
This is how it went:
Edge of Park warm up: Imperial Walker, SSH, Mountain Climber, and Hill Billy’s. Mosey over to the pull up bars to crank out three sets of 10 BURPEES, Pull Ups, Mountain Climbers, and Squats. The 16 strong pax broke down nicely into 4 groups of 4.
We then relocated over to the covered tables for dips, right and left leg step ups, incline mercs and repeated. At the WWI oval we putined, Hello Dollie, LBCed, Dying Cockroached, and LBCed. Short walk over to tree alley for a there and back of two poles of lunge walk alternating with two poles of backward backwards jog.
PAX was 16 strong and Whoop did a great job with the prayer. Until next time….
“The harder you work, the harder it is to surrender” – Anonymous
Finally, the feeling of winter has returned! One thing about the Uptowner is that it is not in view of any parking lots. Due to this, you can find the Pax gathering around the flag in all sorts of ways: Bogey inspecting the Pontiff pump system, Kim Chi standing and waiting at the flag (maybe he sleeps at the AO the night before to ensure he doesn’t miss a beatdown), Hawg appears out of no where, Tool runs up right on time from the running track…..The possibilities are endless! Our Pax of 8 finally gathered around the flag, so let’s start with the:
DISCLAIMER
The Thang
and we Mosey….wait, we never mosey here….nevermind,,, let’s grab some friends, one large rock (aka Gibraltar) and one small rock (aka Cowbell, because duh). Gibraltar should be of size that you can lift about 8ish times and Cowbell should be of size that you can lift about 20ish times. And no, the Pax did not hold up the real Cowbell like Trump held up Hillary:
Anyway, Pax circled back up and we started with Cowbell in hand.
25x Rock Jacks IC
20x Rock Marches IC
20x Rock High Knees IC
Let’s recover with Cowbell.
15x High Shelf (R)
15x High Shelf (L)
Superset 2: Legs x 4 rounds… JV joined us here around round 2
8x Squats (Gibraltar)
12x Jump Squats (Cowbell)
Recover with Cowbell.
20x Kettle Bell Swings
Superset 3: Shoulders x 4 rounds
8x Standing Rock Presses (Gibraltar)
Bear Crawl 15 yds, Jameis Winstons back 15 yds.
Recover with 6MOM:
10x Crunchy Frogs IC (w/ Cowbell)
10x Putins IC (w/ Cowbell)
10x Hip Flexor Curls IC (R)
10x Hip Flexor Curls IC (L)
Superset 4: Legs x 4 rounds
8x Calf Raises (Gibraltar)
5x Single Leg Calf Raises – each side (Gibraltar)
12x Jump Lunges (Cowbell)
Tclaps for Bogey calling out that the Pax needs to work on balance during the single leg calf raises, so we did.
Balance COP:
8x Single Leg Squats (Cowbell) – Right
8x Single Leg Squats (Cowbell) – Left
8x Single Leg Table Tops – Right
8x Single Leg Table Tops – Left
10x Chair-to-Alt Lunge Holds
Drop off friends and circle back up for the COT. Thanks for letting me lead.
Moleskin
RY has the Q tomorrow. Gonna be a good one.
Kim Chi is still perfect in 2017. I believe his total is 23 for 23 as of today. Keep it up man!
A Pax of four showed up today under the Gipper statue to “love every minute of it.”
here’s how it went:
salutations
short disclaimer
warmup
20xIC side straddle hops
20xIC windmills
20xIC imperial walkers
20xIC toe touches
20xIC hillbillys
20xIC sealjacks
20xIC imaginary kettle ball pickups, alternating leading leg
20xIC one leg lunge with back leg up on bench, alternating leading leg
mosey to the school board building (Taj Mahal) parking lot
run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
10xIC leg swings left to right, right leg
10xIC leg swings left to right, left leg
run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
this sprint was a competition run for the Pax with Tanked-Up coming in first place, no doubt he had Frosted Flakes before posting.
10xIC leg swings front to back, right leg
10xIC leg swings front to back, left leg
mosey to the front of the Taj Mahal
circle up by the flagpole – step back about 3 yards out
pushup and bearcrawl clockwise, pushup at quarter hour marks while bear crawling all around the clock
circle up by the flagpole – step back about 6 yards out
pushup and bearcrawl counter-clockwise, pushup at quarter hour marks while bear crawling all around the clock
mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
run backwards half up the first floor ramp
turn and sprint up rest of the way
jog across the second floor ramp
run backwards up third floor ramp
turn and sprint up rest of the way
on the top deck of the parking garage
sprint across the width of the deck, then 10 merkins
sprint across the width of the deck, then 10 derkins
sprint across the width of the deck, then 10 erkins
sprint across the width of the deck, then 10 toe taps
down the stairs to the “Noodling for Rats” ledge
5 pull-ups, 10 box jumps
5 knee-ups, 10 box jumps
mosey to the front of the St. Tammany Parish Courthouse
20xIC bench hops, with arms on the middle of the bench, legs on the ground, hop to the other side
10xIC burpees
mosey back to the trail head
mary
20xIC Jane Fondas
20xIC Ted Turners
one set of Breathing 100’s, start on sixes, then legs slightly up, and head and shoulders slightly up, arms outstretched, breath in on 5 count, breath out on 5 count
count-o-rama, prayer led by Tanked-Up, Q assignment for next time, we bid our adieus and headed-out to take on the day.
The ONLY two real men of F3-NOLA showed at Water World for an aquatic beatdown. We swam freestyle for 500 meters, finned for 200m. Da Parish took it to a whole new level by pulling out the hand paddles to finish the 45 min, while YHC went back to freestyle and breast stroke. EVERY THURSDAY…POOL’S HEATED…
The sea was angry today, my friends – like JV trying to send back turtle soup at Commander’s. I gave the disclaimer and we started to mosey. We got about fifty feet out from the flag and suddenly, the great beast appeared before us. I tell you he was ten stories high if he was a foot. As if sensing our presence, he let out a great bellow. I said, “Easy, big fella!, we are just crossing over to the other side…but we will be back.”
Warm-up – My take on a deconstructed burpee (been watching a lot of Top Chef) All IC: SSH x 31, Low Slow Squats x 20, Mountain Climbers x 30, Don Quixotes x 15, Imperial Walkers x 30 – can you picture it?
Then we finished the warm-up with 15 8-count body builders (IC, but that should go without saying – GRT!)
Well then, as a result of the body builders, a huge tidal wave of adrenaline lifted us, tossed us like a cork, and we found ourselves right on top of the great beast. We moseyed to the other side and partnered up. I found myself face to face with a blow hole.
Marine Biology 1-2-3
I spent last Thursday in an uncomfortably close COT with Da Parish, Amnesty, and their speedos at Hotlantis, so I regrettably missed Fracsac’s NOLA debut of Burp Back Mountain. Triple Shift seemed excited that he would be doing it in back to back weeks.
Round 1: Pax 1 up and down the great beast 3 times always facing the Angry Sea (aka quadraphilia…sort of). Pax 2 does burpees. Flapjack and repeato until team burpee total reaches 100. Both pax continue quadraphilia until the 6 finishes.
Round 2: Pax 1 bear crawls up and down the great beast 1 time (crawl bear down if you need modification). Pax 2 does Abe Lincolns (aka crossfit merkin – no cheating – it’s an honest merkin – see what I did there), Flapjack and repeato until team Abe Lincoln total reaches 200. Both pax continue levee bear crawls until the 6 finishes
Round 3: Pax 1 is back to the same quadraphilia process as round 1. Pax 2 does squats. Flapjack and repeato until team squat total reaches 300. Both pax continue quadraphilia until the 6 finishes.
Unlike the Seinfeld episode, it was not the great beast that had the obstructed breathing… it was the Q.
Running late, so we had to quickly get to Mitch’s Pull-up Pavilion for a half round of Tabata, so I guess it would be a round of Tab? Sounds like a phrase my mom used after her jazzercise class in the 80s – “a round of Tab for everyone”
A round of Tab – Get after it for 20 seconds and then catch yo’ breaf for 10. 4 rounds consisted of 1) Pull-ups or Bernie Sanders – Pax choice 2) Burpees 3) Freak Nasties 4) Mission Impossible
At 6:14 we headed back to the flag, which was laying on the ground as a result of the extra windy conditions (Lucky we weren’t in a GoRuck – GRT!)
It was at that point that the Pax was going wild. They were all over me. It was like Rocky I. Pyro came up to me, threw his arms around me and gave me a bro’ hug. We both had tears streaming down our faces. I never saw anyone so manly. It was at that moment I decided to tell him I was not a personal trainer!
What did he say you ask?
He told me to “Go to hell!” and took an Uber back to the hotel.
COT – YHC recalled the story of Moses at the burning bush. It was there that God let him know that he had been chosen to lead the Israelites out of Egypt. Moses started making excuses as to why he was not the right man for the job. I think we all have a tendency to be like Moses. We may feel called to something, but then the doubt creeps in…we don’t have the time, we don’t have the right personality, we don’t have the right skills, we don’t like speaking in front of crowds, yadda, yadda, yadda. It’s important to remember to take the opportunities that come our way. We may not know why God put us in this position, or presented this opportunity to us, but it doesn’t matter. All that is important is that God selected us for this very thing – whatever it is. We are exactly who He wants to carry out His mission. We are perfect for it. So don’t let doubt prevent you from carrying out God’s will. Step out in faith, with the confidence that you are the perfect person to do it.
Moleskin
T-claps to Kim-Chi for his 22nd straight post. Only 290 to go.
T-claps to Pyro for reppin’ F3 Jax at Okwata. The Jax Pax should know that he made y’all look good. I hope you enjoyed it brother.
T-claps to Vespa for being a good sport. He rolled in proclaiming a name change. It’s his second time to post, so apparently no one filled him in that name changes are not allowed – other than the regrettable exception made for Out for Crabs. Anyway, Vespa turned to Moped during the workout. Not much different, but has a more derogatory feel when you are addressing him. Probably because it sounds like dope head. Try it: “Hey Vespa!” – “Hey Moped!” Feel the difference? Anyway,here is a video we took of him leaving the workout:
Eleven men of F3 gathered around the shovel flag in the gloom, committing to improve. There was a slight fog, but the temperature was perfect. YHC was very happy with the turnout, and after a quick disclaimer…..
The Thang
Mosey to the track for the Warm up, which quickly became the COP #1
SSH IC x 31 (Because 31 is just what we do now)
10 x Burpees OYO
IW IC x 15
9 x Burpees OYO
Windmills x 10
8 Burpees OYO
Hill Billies x 15
7 Burpees OYO
Peter Parkers x 15
6 Burpees OYO
Parker Peters x 15
5 Burpees OYO
Now that YHC had the attention of the PAX, it was time to get down to business.
Track Fun #1
Sprint the 100M straight part of the track
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
Sprint the 100M straight part
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
Mumble chatter…something about Burpees
COP #2 – Mary #1
Partner up – wait we have 11 PAX! How do we partner up? How do these numbers work? Answer to follow…
One PAX down and holds the second standing PAX legs for support – Leg Throws x 15 – alternate left, right, and center. Switch positions.
On your six, lock legs and do alternating situps x 30 (15 for each PAX)
Some of the PAX misunderstood the directions, and did additional leg throws. For this reason, YHC had those that finished do additional situps, one PAX standing on the other PAX feet. 10 x situps, then switch until all PAX finished the original leg throws and alternating situps. This was in lieu of planking….more mumble chatter.
Once all PAX finished….Rinse and Repeat – now that all the PAX were on board with how to do it, it went smoother – so……Rinse and Repeat!
Track Fun #2
Sprint the 100M straight part of the track
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
Sprint the 100M straight part
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
COP #3 – Mary #2
The ladies boot camp took our turf, but YHC knows how to improvise….
To the other smaller turf on the other side of the track!
Partner up and 15 x Leg Throws each, followed by alternating situps x 15 each.
Since the PAX has the hang of it now…..
Rinse and Repeat…..They really get it now! So….
Rinse and Repeat!
Only a couple minutes left…..
More Mary!
Flutter Kicks IC x 20
Tin Snips IC x 10 (My new favorite courtesy of HVAC)
Mosey to the Flag….
As the PAX approaches the flag, the eleventh PAX is doing flutter kicks! Mr Awesome couldn’t find us, but did not give up and completed the workout, joining us for the COT!
Announcements, Intentions, Ball of Man, and Prayer.
The day is always better when we start in the gloom…..
Thanks for letting me lead.
Today our numbers increased 100% from last week and the air was crisp with very little wind. With Hawcycle bringing his hybrid with blue lights on the back wheel (the ones on the front weren’t working), I was dazzled by the light display and thoughts of Close Encounters of the Third Kind or maybe what Ezekiel wrote about in his first chapter. Anyway…it looked cool…on his bike.
YHC and the Pax circled around our Virtual Flag, did a count off, Namerama and then a COT. YHC shared some thoughts from Psalm 90:12 – So teach us to number our days that we may get a heart of wisdom. As we get older and move into the second half of our lives, there is a tendency to get tired and drift. Prayers were for strength and perseverance as we live noble and honorable lives for our Creator.
After the COT, we headed west toward Kenner and after a short warmup past the Causeway bridge, everyone took two (2) turns pulling the group for 1 minute intervals and then we stopped at the Treasure Chest Casino where Da Parish and Hawgcycle turned around and headed back. We averaged 18.5 mph with a max of 21 I think. After we said our goodbyes, Torq and I headed to the end then headed back. As we turned around and headed back east, the strong Northeast wind slowed us down considerably and the pleasantries ceased. It was a beast all the way back.
Nine Men and a canine made the commitment to improve by posting for the 75th run of the 610 Stomp. YHC is not entirely sure if the canine can make that commitment, but it sounds good, and therefore it is. It was a cool and brisk morning, but this did not prevent these men from entering the gloom ready to run. After a quick disclaimer, the PAX was off, but minus one. Wait, what is that sound…..Arrrrrg! It’s Bubba! Now that we are nine strong, it is on! Of course Bubba and Rudy did their regular off to races thing, taking Rebound with, leaving YHC in the dust. Tool was kind enough to hang back, allowing for some good F2 on the regular route. After a good run, the PAX sealed the deal with 10 x Burpees. The day is always better after an F3 posting. T-Claps to Kim-chi for his non stop NYR posting!
Intentions, announcements, and a prayer thanking for the all good things, with a special request to bring unity to our divided country.
Why is this a Tetrahedron run you ask? Well, I got it from JV, and it just sounds cool. What more reason is needed? Some things in this world are not to be questioned.
An F3 PAX of 3 met the Lakeview Running Club outside of The Basin. The LVRC meets every Thursday for a 3 mile run followed by drinks and hanging out. Participation was slim due to ominous weather, but no one got wet. Women, children and pets are invited to run, but the bar only allows those 21 and older inside. I want to thank Hawg, LOHL, and his offspring as well as Amnesty and Puddles for finally joining my weekly announcement.
The Thang…
Glowing arm bands were distributed for safety. Two LVRC members shot out at a 7:30 pace. Amnesty and YHC finished with a sub 9:45 pace. The Hawg family wrapped up around 16 min/mi, but most impressively, Shoat Cycle finished the entire route with Sow Cycle & Hawg, tclaps! The route goes E on Harrison, N on Canal, W on Robert E Lee, and S on West End back to The Basin.
Everyone who finished were treated to FREE Jambalaya Girl provided by Jambalaya Girl & The Basin. Since this was more of an F2 function, no count, name-o-rama, or prayer was done.
Workout started dry and rain started to fall during our warm up.
Rain ranged from moderate to heavy throughout but the lightning stayed away.
15 pax weren’t deterred by the weather and pushed through.
Started with a warmup in the great lawn:
side straddle hop x 31 ( because that’s what everyone seems to start with and I didn’t want to rock the boat)
Imperial Walkers, arm circles, hold plank for a minute and after 20 Peter Parkers we weee warmed up
Mosey to the museum steps.
Here we did my modified version of an 11. Some have called it Stairway to Heaven. Some have called it Stairway to Hell:
Bunny hop up the stairs, 10 Burpees at the top, then on the way down the stairs on merkin and then one dip in the fountain ( if you count the merkin and dip as the same exercise it adds up to 11). Then proceed in typical 11 fashion.
Mosey to the pier over the lake for some Mucho Chesto.
Mosey to the picnic benches under the pavilion for
A series of dips with a break to do some step ups.
By this point the rain was so hard we all looked like we had just climbed out of a swimming pool (but at least it wasn’t hot and there were finally no mosquitoes)
Zombie walk on the way back to the museum.
Break into groups of 3. Backwards crawl ( at Kim Chi’s request) up the side museum steps while the other two pax in the group do Rocky Balboas and LBC.
We finished with a couple of the only women we met in on F3. One is Mary and the other is Roxanne.
One FNG today who I’m pretty sure I’ve seen wearing a black and gold helmet on TV before.
