The Goal is 4 rounds we fell short we.
We will be back
The goals is to complete a 5k plus 1,000 reps in under a hour
adding a video that has all the details on rounds and Reps.
Next time planing on swapping Bur-pee Broad Jumps for walking lunges
Have a great week. Go Get Some…
The Milestone Marsh proved to provide the QIC with a new perspective on the seasonal decorating options that one should consider. After spending most of the day before decorating, I was definitely open to suggestions. Bushwacker informed the PAX that a strand on the left and the right of the facia can be left alone all year and becomes less noticeable by March. Simply find the cord and just plug in. The Pelican has adapted to modern technology with the laser dots that illuminate the entire house and the cyber Monday giant blowup Santa (7 foot I believe) his M purchased. Genius inventions to say the least, but even more genius is the man that utilizes the proper tools for the job… Enough about decorating, let’s get down to what we showed up for at 0500..
warmarama
20 SSH IC
20 WM IC
30 BK IC
30 MK IC
20 GM IC
20 IW IC
the thang
Began with descending Merkins and elbow plank. One man did 40 Merkins and then bear crawled as the remaining men held plank and once the first reached halfway across the court the other man began his series. Completed in 40,30,20,10. Once complete we Moseyed a loop around 6 blocks and back to the Marsh. Began a series of suicides (hitting free throw, half, other free throw, baseline) forward and back pedaling adding in a different excersise each time. First suicides, second add in SSH 10, third IW 10, fourth HB 10, fifth slow squats 10. Journeyed another loop around the 6 blocks and returned with Carioca each side and finished with an ascending Burpee suicides count 5,8,10,12 and 15.
Appreciate Bushwacker and the Pelican for posting and allowing me to lead!!
countarama, annoucarama, COT
Thanks to Bushwacker for praying us out!!
Then there was four, Captain Sparkles Running alone last Friday didn’t know what to expect. Back on track for some crazy Ivan training.
Started off with Countarama COT Captain Sparkles leading off with a prayer. Then we were off. Beautiful run under the stars. Chitter chatter as always improving our lungs as we run and talk along the way to Sunset Point and back.
Finished up seconds over the one hour mark.
Another fine Wednesday in City Park with F3 crew. Nine men beat the fartsack and made their way to the shovel flag on Roosevelt Mall. Ideal temp of low 60’s and pleasant conditions for a hump day beatdown. YHC got word that a few guys would be running late so we altered the warmup. Here’s what we did:
Meander over to nearby neutral ground for pre-thang while we wait on those rolling in hot.
Mosey to the practice track and line up for:
Long Mosey to The Foundry for a 5 station circuit:
We knocked out three rounds of this with burpees reduced to x8 in last round. Some good mumble chatter included a little Catholic league smack talk along with a random sandpaper joke courtesy of Bogey.
Re-position and regroup for 3 new stations for two rounds of:
Some mumble chatter about getting close to going over on time so back to base we headed. T-claps to Cowbell, Triple Shift, and Bogey for pushing hard on the final run. Total distance on the running was approx 1.15 miles. YHC’s shoulders and arms are sore as I type this so hopefully our stop at the Foundry was productive and built a little muscle.
Announcements included the Troubled Waters obstacle course this Sat, Mothership this Sat, and a few upcoming races. Closed out with COT and shout out to the sky Q.
Tool
It had been a while since YHC had paid his F3 dues, so it felt good to have the Q again. Perfect weather and a great turnout with 20 pax. After a quick disclaimer, we were off with a jog over to the fountain side of oak alley for warmup:
Mosey over to the soccer goal for 4 corners, which went something like this:
This seemed to be a hit with the pax, so we did an impromptu round 2 with 5 less reps at each corner. Unfortunately, this left us a bit short on time and YHC had to modify the rest of the workout.
We next headed to the levee for “7s” with merkins and squat jumps, starting with 6 merkins at the bottom of the levee and 1 jump squat at the top. Decrease/increase reps in increments of one until you’re doing 1 merkin at the bottom and 6 squat jumps at the top.
We hurried over to the Audubon statute to wrap up with some Dora “1.5” . We only had time for two groups of exercises: 100 dips and 150 hip slaps (on the concrete bollards). Partner one began the exercise, while partner two ran around the neutral ground. Continue to flapjack with partner until reps completed.
Sprint back to the flag and close with the COT.
-Mulligan
I’m not sure how that song got in my head but it was appropriate for today’s workout. I had the honor of subbing for Rudy at Okwata as he progresses in his marathon training so this workout better be good. As I arrived at the AO, I saw Nip Tuck and Shorty arrive and I knew that I had my work cut out for me.
WARMUP
Side straddle hop x 50 IC
Hacky Sack x 20 IC
Mummy Kicks x 10 IC
Arm Circles x 10 IC (forward and reverse)
THE THANG
Mosey over to the levee portion at Canal Boulevard and Lakeshore Drive and I gave instructions that we would be doing Elevens. 1 reverse crunch and sprint to the top of the levee and then lunge walk down and do 10 – 8 count bodybuilders and then cross the levee 20 times until we get to 10 reverse crunches and 1 – 8 count bodybuilder. Well, as I sprinted up the levee, a lunge walk down was a very long way. I quickly modified the workout and gave instructions to just jog or walk down after the sprint. Needless to say, this workout was brutal!!! Not a lot of mumble chatter this morning. As I finished up my last 8 count bodybuilder, I looked down and we had 2 minutes to get back to the virtual flag. I gave instructions to cut it short and mosey on back so we would end on time. T-Claps to Nip / Tuck for finishing strong!
CIRCLE OF TRUST
Countoff, Namerarma and Special Intentions for Shorty as he takes on the role of a Dad, Two Yutes as he increases his family unit and for parents dealing with physical ailments for their children (Babyface’s friend’s child has a heart condition). Thank you for letting me lead!
5:15am disclaimer for FNG
Worm Ups
In cadence:
Side Straddle Hops 30
Wind Mills 20
Butt kicks. 25
___The Thang____
Four post back
20 Merkins
Bear crawl to next post
15 Merkins
Bear crawl to next post
10 Merkins
Bear crawl to next post
5 Merkins
Up and down stairs 10 times
Mosey back to grass
Forearm plank 2 min.
Partner up 50 sit-ups
Flutter kicks in cadence 50
Sitting side to side in cadence 25
Mosey to bus area
15 Freak nasty
Hop over bench 10 times
10 Freak Nasty
Hope over bench 10 times
5 Freak Nasty
Shuffle run to end of covered area and back facing same way there and back.
Lunge walk to end of covered area.
Last a 50 yard dash with last person doing 15 side straddle hops
P squared…K9’s Puddles and Pace Car joined us on our run this morning.
After the brutal beatdown of our hamstrings at Rock City (thanks Triple Shift), it was time for a nice and easy run of 20 minutes out on the traditional route past the museum and along the bayou, and back. Back at the SF, 15 burpees cuz that’s what we do at the Stomp….
Countoff, namerama, announcements, shoutouts, prayer.
See you at the Foundry tomorrow…
We just celebrated five (5) nights at the beach for Thanksgiving and I was coming home on Sunday with the responsibility of Q-ing an early Monday morning workout. I normally have a full page ‘Weinke’ designed but figured I would just wing it because who really would be there on Monday morning after the Thanksgiving weekend. As I pulled up, a few PAX were there and then two by two they came in to make a dirty dozen. WOW! I guess we all ate too much turkey and needed to get some calories burned up. It’s 5:30 am and Rudy reminds me that it is time to GO!
I give a quick disclaimer and head out to the track and run around the back side and take the long way to the rock pile. Watch out for the water puddle!
WARMUP – Side Straddle Hop x 30 IC, Imperial Squat Walkers x 20 IC, and Plank Jacks x 20 IC.
Enough of the warmup. Grab a rock and head out to the football field.
THE THANG
We hurry back to the rock pile and mosey back to the flag. Countoff, Namerama, Announcements, and Special Intentions for Brady (Tool’s son) and all families with special needs children. Lord help us to be a positive influence for our wives, children, friends, and community in our BOM! Thank you for the opportunity to lead! Soli Deo Gloria!
A nippy black Friday morning with a pax of 3.
Started with a mosey to the corner of St Charles and Calhoun. Then performed the following exercises moving up the incline and back down the opposite side to the starting point.
20 x jumping squats
20 x incline merkins
20 x dip
Bear crawl to the corner then burpee broad jumps back to the starting point
Mosey to the benches by the large parking garage.
At he benches we performed the following:
20 x right leg step ups
20 x left leg step ups
20 x dips
100 x lbcs
Then ran to the top of the smaller garage and performed:
10 x atomic burpees (sit up to burpee)
Then ran back to the benches.
20 count then the following exercises:
20 x chair squats
20 x derkins
20 x shoulder taps
Then ran the stairs of the large parking garage to the top and did:
20 x walk out merkins
20 count and on to a little mary:
On your own:
20 x v-ups
20 x dying cockroach
50 x lbcs
Back down the stairs to the benches:
20 x low slow squats
20 x incline merkins
Then to the lawn for ring of fire/global warning:
First Round:
10 x merkins while pax held al gore
Second Round:
5 x burpees while pax held plank
Third Round:
20 x monkey humpers while pax held squat
Mosey to the flag;
Pick your poison mary:
20 x lbts (El Wire)
20 x penguins (Cavalier)
20 x flutter kicks (86)
30 count mission impossible
Count off, name-o-rama, prayer.
Off to the black Friday mobs fighting over 3 for 1 dvd rewinders, everyone needs 3 of those right?
Thank you,
86
