Warm o rama
Low slow squat
Grass grabber
Abe vigoda
Peter Parker
Parker Peter
Hill billy
Imperial walker
Mountain man poopers
Self love
Butt kickers
Mosey around building
Step up 25 each
Dips 25
Lunge 25 each
Squats 25
Stairs 20
Bear crawl
Big boy sit up 25
Monkey humpers -crunches 25
Bobby hurlees 50
Stairs 20
Sunday morning thang
Cool o Rama
Low slow squat
Grass grabber
Abe vigoda
Peter Parker
Imperial walker
Self love
Butt kickers
1 minute Burpees
1minute stretch
Warmarama: the usual plus BOTH Hairy Rockettes and Toy Soldiers to finally settle the debate over them being a single move with two names (Fast Tax was pleased, Rudy was as salty as the ocean—must be the pre-BD Double Nickel runs).
The Thang: mosey to rock pile, select a medium rock except Hand Granada and YHC for big rocks. Carry to pavilion for stations of the pavilion. Every PAX performs a different exercise AMRAP con roca (except timer and box jumps) and then shift clockwise. Simple enough, right? Wrong! After assigning Charmin the first exercise and reassessing two stations later due to rock sizes, you’d think it was the ruination of Rock City; this was about the time Rudy unleashed his unbridled passive aggressiveness (did I mention how salty he was in warmup—he only got saltier)! Fast Tax rated it redemption, possibly bc his Hairy Rockettes now stand alone as a separate/distinct exercise, safe from Rudy’s disdainful commentary.
Sun Rise/Sun Set upper chest, resistance tube work 10x as Timer
All other PAX AMRAP con roca: box jumps (sin roca), curls, OH press, tricep press, rows, squats, step ups, chest press (please don’t drop that on yourself, Special K): rinse/repeat. Return rocks/flag/COT.
When YHC was driving home last night, I noticed a large speed checking radar display set up in the neighborhood, and this morning’s beatdown materialized around it. It was only a matter of coming up with how to make it work with only one man sprinting and the rest not just standing and watching, like on The Office: https://www.youtube.com/watch?v=4OYKsYJY3cw.
Here’s how it went down:
Warmup: the usual suspects, but added Peter Parker Peters to warm up the groin, hip flexors, abs, etc. to prep for multiple sprints at max speed.
Moseyed about a quarter mile in a brand new direction. Enron and Paradox knew better than to ask questions, but all became clear once the radar picked us up from afar and started flashing single digit numbers. Office quotes flowed forth (“31! You saw it! It said 31!”), and shoes were tied a little tighter.
As one man sprinted past the sign (75 yards or so) and ran backwards back to start, the other two did AMRAP (as many reps as possible) of one of the following exercises: Carolina Dry Docks, toe touches, shoulder/toe taps, windmills, side squats, Freddy Mercurys, Moroccan Night Clubs, air presses, and big boy situps. Each man sprinted three times.
The highest clocked speed was 18mph, though all three were close. The radar gave the PAX a reason to push to the max, multiple times, which was an awesome experience. The long mosey back to the flag was a much appreciated chance to breathe, especially since sufficient oxygen would be hard to come by for the remainder of the beatdown.
Arrived back at the flag, and YHC asked for two 10-counts so as to prep for what YHC knew would be a wind-sucker: Burpee Jackass Webbs on the bandstand followed by 11’s on the field.
Burpee Jackass Webbs consists of a building ratio of 1 burpee to 2 donkey kicks up against the columns. Starting at 1 burpee and 2 donkey kicks, we stopped the brutality at 5 and 10. There are a small number of routines where burpees are the break, and this is very much one of them.
11’s: Merkins on one end of the field, step-ups on the other (2 is 1), running in between. After sprints and donkey burps, this one was rough. YHC was glad to see the manly combination of competitiveness and camaraderie keeping all three of us at about the same grueling pace.
Finished with about four minutes left for Mary: 20 flutter kicks, 15 wife pleasers, 15 Aus. sweat angels, 20 Scuba Steves.
It was a tough one, but it provided for a memorable experience of deep accompaniment in the midst of pushing limits. It was an honor to do this one with these HIMs, though the rest of you guys were missed! Hope to see more of you in the gloom this week!
SYITG,
Goose
9 PAX met up at the airport of Peltier park to depart on an Alaskan moose hunt. Things started off safe enough with some casual warmup by the ball field: SSH, IW, WM, AC, cherry pickers, grass grabbers, high knees, butt kicks.
We boarded our small engine plane and headed for the monkey bars. After a short layover to pick up Tighty Whitey (the red truck signals we are exactly 5 minutes into a beatdown) we settled in a for a nap with dreams of moose steaks dancing in our heads. That’s when all hell broke loose…
THANG 1 STAMINA
Your pilot had a massive MI and you have crash landed in a ravine in the middle of northern Canada. You find your friend hanging on a limb over the ravine and you must run back to the plane for supplies.
Round1 : Partner 1 dead hang on monkey bars, Partner 2 sprint to thunder dome, 5 merkins, sprint back Flapjack
(*Considering these dead hangs step 1/600 on our murph training journey)
Once out of the ravine you come face to face with a pacific northwest rattlesnake and must wait while your partner runs through the jungle to get a machete.
Round2: Partner 1 hold plank, Partner 2 10 jump squats traverse monkey bars, 10 jump squats
Flapjack
Your adrenaline is now torched so you stop by a stream for a sip of water andddd…..immediate dysentery. Your partner must go in search for the largest and softest leaf he can find. (shout out to Oregon Trail)
Round 3: Partner 1 hold Al Gore, Partner 2 run to thunder dome for 10 freak nasties run back.
Flapjack
THANG 2 SPEED
After recovering from dysentery you bump into a hive of Killer Bs (Canadian bees are different, its science)
Canadian Killer B’s equal 5 Burpees, 5 BBSU, 5 Bonnie Blairs (2 is 1)
During the duration of the song “I will survive” Gloria Gaynor
All of this Killer bee commotion caught the attention of a grizzly bear and now the chase is on.
Cones in Triangle formation at the Chimney
Sprint to chimney, Nur to next cone. Bear Crawl back while Partner does R1 hillbilles, R2 MNC, R3 LBCs
Several PAX wanted it known for the record that they would just take their chances with the bear instead of sprinting.
Thang 3 STRENGTH
You have successfully evaded the bear but your partner twisted his ankle and you need to get to the chopper evac zone.
10 cones 10 yards apart
Partner drag to cone. 5 power merkins, swap partner drag
Care package Drop
Another few miles and we’ll be home free.
Indian Run, Last man drops off for 5 BBSU (care package) then catch up to front
CHOPPER EVAC FINISHER
While waiting on the chopper you and your partner decided to try out ice fishing and your partner fell in the lake. You have 5 minutes till the chopper arrives but you have to keep his heart rate up….
Destinys Child- Survivor- SSH with Burpees on the word survivor. Finished very strong with the last 30 seconds of holding plank and merkins on the word survivor.
Took the rescue chopper back to the Flag for some Mary: dolphin hops, BBSU, LBCS, penguins, Aus sweat angels, scuba steve. ALL IC X15-20
Announcements: Continued preparations for our fundraiser the St. Vincent 500.
Mudgear pre order coming soon.
COT and Wet Tap prayed us out.
I loved every minute of creating this one fellas. The effort for the JBL sponsored Survivor finisher was phenomenal. Congratulations! You all passed the Paradox survival camp and made it home to your families.
Thanks for the opportunity to create and lead
Till the next gloom
Paradox
Frac week came to close with a final Q at Misty Mountain. After a late night for many from the Barathon we had 4 HIMs show up for a solid beat down, 2 of which participated in said Barathon.
After a brief disclaimer, Almonaster advised us to head to a Misty Favorite, the steps of a library on the Tulane Campus. Stop for a warmup in the grassy area en route for regular warmup stuff, finishing with 10 x 8 count Body builders.
At the steps, incline ascending merkins up the 11 steps for 66 Merkins.
Next were 11s with Big Boi Sit-ups at the bottom and Burpees at the top, bunny hopping up the steps each time. A little Mary at the request of Almonaster on the steps, then mosey back to grassy area for Jack Webb’s. Finish off with another round of Mary and mosey back to the flag for the COT.
This was YHCs second appearance at Misty Mountain and his first Q.
YHC had planned to head to regular mountain, very happy that Almonaster offered some veteran advice.
Great 2nd F following the beat down at the Park.
Thanks for posting with me and for allowing me to Q all week across the region! Love my F3 Brothers!
SYITG
Frac week continued with a Q by YHC at WPM. 18 strong set out following a disclaimer. Circle up for some warmup stuff in the Rosy Palm Court. Count off in 1s and 2s. Then mosey to the Mountain for a two column Peoples run. Once up top, knocked out 3 x 10 Burpees EMOM, then back down the mountain where we set up cones and played keep away with the football where 5 complete passes was a point, two hand touch style.
Mosey back to flag for COT.
It was great to make it uptown to see some brothers YHC hasn’t seen in a while!
SYITG
The night before this glorious morning, Saban decided it was appropriate to call out the Q for not being as active while he recovered from an injury. While I knew Saban simply missed me, there had to be consequences.
We started off with a simple enough warm up of some SSH, grass grabbers, imperial walkers, arm circles, and self love. We moseyed to the base of the mountain for 25 push-ups, 25 squats, and 50 LBCs. Then the fun began. The group bear crawled up the mountain, indian run style, for two rotations. Again? It was Saban’s fault.
At the top of the mountain we did 25 dips, 25 derkins, and 25 (2×1) Bonnie Blairs before moseying down the mountain for some Dora.
The Dora included oh presses, curls, and flutter kicks, but had to be cut short to make it bad in time. On the way back, another one of my admirer’s, Kuch, caught up with us from his run to join us for the COT. Notably, no one gave Kuch any grief for his recovery despite not affording me the same sympathy. I guess it’s my youthful vigor and good looks.
YHC rolled up to the stage only to be greeted with 35th Birthday wishes from Percleator, Cardinal, and Paradox. I instructed them that we would need to unload not only bricks, but hoping that Goose would arrive soon, coupons as well. As Goose arrived, dangerously close to 5:30, the work began. YHC instructed the PAX that todays beatdown would be inspired by his newly acquired age, 35, or birthdate 05/19/87.
PAX: Enron, Cardinal, Goose, Paradox, Perclator
Warmup: the usual plus a couple with a mosey to the bumper then to the stop sign afterwards – SSH, WM, AC, Cherry Pickers, Grass Grabbers, IW
Thang 1 and only 1: Grab bag 35s or 5/19/87s
YHC picked up the “birthday” gift bag after quickly informing the PAX that he took some ridicule from his wife for using a Christmas decorated bag in the Birthday Beatdown. Appealing to Cardinals love of chance games, the following exercises were placed on strips of paper and placed in the bag. PAX took turns pulling the “gifts”, reading aloud, and then the group performing that gift. Most of the exercises were done on your own rep timing. This took the entire rest of the beatdown.
35 Merkins
5 Burpees 19 Squats 87 Night Clubs
35 Yard Bear Crawl
35 Yard Sprint
35 Yard Crab Walk
35 Yard Mosey
35 Second Break
35 Second Break
35 Brick Shoulder Tap
35 Dying Brick Roaches
35 Coupon Curls
35 Bonnie Blairs
35 Squat Jumps
5 Squat Jumps & 19 Coupon Curls 87 Self Love
35 SSH
35 Brick Butterflies
35 Floyd Mayweathers with Bricks
35 Big Boy Situps
5 Blockies 19 Freak Nastys
35 Coupon Presses
35 Imperial Walkers
35 Grass Grabbers
5 Merkins 19 Freddie Mercuries 2=1
35 Burpees
35 Yard Coupon Carry
35 Brick Moroccan Night Clubs
5 Box Jumps 19 Incline Merkins
5 Step Ups 2=1 19 Box Jumps
35 Skull Crushers
35 Curls
35 Butt Kicks
35 High Knees
35 Wind Mills
5 – 8 Ct Body Builders 19 Big Boy Situps
35 Monkey Humpers
35 Yard Mosey
5 Squat Jumps – 19 Overhead Presses
35 Wife Pleasers
35 second Plank
35 Second Al Gore
35 Apolo Ohno’s 1=1
35 Penguins 2=1
35 LBCs
35 Leg Raises
35 Flutter Kicks =1
Dealers Choice
Dealers Choice
Dealers Choice
Dealers Choice
COT and Goose prayed us out. It was a great experience getting to celebrate with these guys today. Thanks for the birthday wishes.
Till next time in the Gloom,
Enron
6 Pax at Okwata, disclaimer followed by mosey around the fountain and circle up in the grass for normal warmup.
Mosey to the fountain for Double shots with Jack Webb at the Barre.
Mosey to the levee top for Peoples disperse Run. Each pax got 2 turns to call an exercise where pax went down levee for 5 x exercise then gathered back up top.
Mosey to House of Pain and partner up for stations.
1 – Merkins x 20 and plank
2 – pull-ups x 5 and then hang
3 – bear crawl up levee x 5 burpees (timer)
Rinse and repeat x 3
Return to flag for Mary
COT
NMM
-Frac week continued with the Pax stepping up to the challenge.
-There was a nice breeze at 0525, then gone at 0530…..
-Welcome back Surge! Okwata missed you!!
Thanks for posting with me.
SYITG
School’s Almost Out!
PAX:
– Blowout
– FCOJ
– Almonaster
Mosey to the warmup spot on the Track.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Balance on 1 foot for 10 seconds – Each Foot
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey to the Labyrinth:
Dips – 10 IC
Burpees – 10 OYO
Incline Merkins – 10 IC
Burpees – 10 OYO
Decline Merkins – 10 OYO
Burpees – 10 OYO
Mosey to the Statue:
Stop by Oak Alley for 20 LBC’S, OYO.
Squats – 15 IC
Take a lap.
Right Leg Lunge – 15 IC
Take a lap
Left leg Lunge – 15 IC
Take a lap.
Mary:
LBC’s – 20 IC
Flutter Kicks – 20 IC
Take a lap
LBT’s – 20 IC
Hello Dolly’s – 20 IC
Take a lap
Douille’s (Russian Twists) – 20 IC
Burpees – 5 OYO
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to Lead!
