Warmup
in circle, in cadence.
SSH x 20
Seal jacks x 20
Peter Parker x 20
Imperial Walker x 20
Plea’s x 20
mosey to TD Jesus
in partners – bear crawl to TD Jesus and crab walk back while partner does burpees, repeat with LBCs.
mosey to Wolfpack Mtn
to the 6th floor jog the incline, lung the flats.
in circle, in cadence on 6th floor Jack Webb x 9
mosey back down and finish up with 5 minutes of Voluntary Mary.
Muggy, Gloomy morning. Typical late summer weather. YHC thought that perhaps the cold snap was going to arrive early, but alas – he was sadly mistaken. Maybe tomorrow. But instead, it was to be another typical summer sweat fest. YHC momentarily felt sorry for his 2.0, as he had chosen to borrow his car this am – since it was last in the driveway. I’d be returning it a bit sweatier and smellier than when I took it. But that brief moment quickly dissipated, as I remembered he was still lying in bed…
5 Old-timers gathered around the water fountain for a traditional Tuesday morning stomp. Disclaimer given, even though this group has heard it countless times before. Then off into the dark down Roosevelt Mall.
Back at the track, gather for some Mary and Sprints
Announcements of upcoming CSAUPs. This Friday at the Uptowner (in Metry) is Tools BDay Q. Come out for good times!
Prayers and Intentions: Remember those recovering and assisting in recovery from Harvey. Blessings upon those about to face Irma. Blessings for those ill (Fracsac’s father), and for Brady on his first day of school. Tool: you are a strong example of the family focused man we should all strive to be.
As the Labor Day holiday was approaching and Stubhub’s VQ was not going to happen on that day, I determined to be the Q (sorry JV). In preparation for this Labor Day beatdown, I did some research on the federal holiday to get some background but the history didn’t provide any motivation. So I went waaaayyyy back to the first instance of work by a man. Yep, you guessed it! It was Adam (not sure of his last name). Anyway, in Genesis 2:15 we have an account of the first directive that God gave to Adam after he was placed in the garden of Eden.
Genesis 2:15 – The Lord God took the man and put him in the garden of Eden to work it and keep it.
As I looked up the origin of that word ‘work’, it comes from the Hebrew word of ‘Abad’. There are many descriptions of that word but the most used definition applied to serving.
The KJV translates Strong’s H5647 (work) in the following manner: serve (227x), do (15x), till (9x), servant (5x), work (5x), worshippers (5x), service (4x), dress (2x), labour (2x), ear (2x), miscellaneous (14x).
That’s appropriate! As I addressed the PAX, I shared what I learned and that we were designed (created) to work. With that encouragement, I gave the disclaimer and off we went to the rock pile.
WARM UP
10 – Burpees – 10 SSH IC
9 – 8 count BB – 10 Imperial Squat Walkers IC
8 – Burpees – 10 Smurf Jacks IC
7 – 8 count BB – 10 Cheerleaders IC
6 – Burpees – 10 Curtsy Lunges IC
5 – 8 count BB – 10 Copperhead Squats IC
4 – Burpees – 10 Side Lunges IC
3 – 8 count BB – 10 Bobby Hurleys IC
2 – Burpees – 10 Reverse Lunges IC
1 – 8 count BB – 10 Squat Jacks IC
BATAAN DEATH MARCH
After much mumble chatter about not doing a 10 Burpee or 10 – 8 count BB at the end, QIC led the PAX to the track for a Bataan Death March. We completed 2 1/2 laps after everyone took their turn doing their burpees.
THE THANG – FLORA 1-2-2
Looking at my watch and seeing that we didn’t have much time left, we did a quick mosey back to the warm up area and informed the PAX to grab a rock. After some shouts of enthusiasm of finally getting a rock, we proceeded to do a FLORA 1-2-2.
With 2 minutes left, we did 10 Get Ups and ran back to the flag.
Countoff, Namerama and Prayers for the people in Texas and south Louisiana that are recovering from the epic flood. Thank you for letting me lead and serve you! I’m so thankful for what you have helped me become. SYITG
Lots of fart-sacking today with only 4 PAX out to celebrate Labor Day. No need for a disclaimer…we moseyed to the lights:
First COP: SSH, MC, IWS, PP, HB, PP (other one) x20 each
At the lights: Suicide BLIMPS to the lights intertwined with 5 shoulder tap merkins.
At the Benches: Dips x20, RLSUx20, IM x15, LLSU x20, BSLR x10, DIPS x10, BSLL x10, IPP x20
Back to the lights for animal exercises: Bear Crawl, Crab Walk forward, Frog jump backwards, Crab Walk backwards then finished with a merkin walk switching sides halfway
To finish we dedicated our last COP to those who worked hard to get us to where we are today, namely the Russians:
RT x10, Cockroach x10, RT x10, Penguins x10, RT x10, Flutterkicks x10, RT x10, Hello Dolly x10 & RT x10
Back to the flag: a short count-off, name-0-rama and a shout-out to our friends in Texas.
17 Pax committed to improving by posting at the Mothership on this humid first Saturday morning in September. YHC knows that men continue to post because of challenging beat downs, so YHC knew he had to continue the trend with a challenging, yet interesting Q. This was especially important this day with the Kotter post of Bagasse and Mr Awesome!
Once the men from the Bible Study arrived and planted the shovel flag, it was time! But first, the disclaimer……and then
The Thang
Mosey to the Great Lawn and circle up for a warm up.
SSH IC x 5….
The Pax questions only 5 SSH! If only Shorty had posted, YHC would have said, “Warmup? That’s Pish-Posh!”
10 Burpees OYO
SSH IC x 5…..9 Burpees OYO
SSH IC x 5…..8 Burpees OYO
SSH IC x 5…..7 Burpees OYO
Mumble Chatter has ceased before it even started…..
SSH IC x 5…..6 Burpees OYO
SSH IC x 5…..5 Burpees OYO
SSH IC x 5…..4 Burpees OYO
SSH IC x 5…..3 Burpees OYO
SSH IC x 5…..2 Burpees OYO
SSH IC x 5…..10 Burpees OYO
That’s 64 Burpees each! #Crowdpleaser! Well done Pax…..
Mosey to the side of the Great Lawn (short mosey) for some merkin ladders.
20 merkins one side, run across and do 19 merkins, back across for 18 merkins…..blah blah blah
Back across until ending with 1 merkin.
That’s 210 merkins each with a whole lot of running! Well done again Pax!
Mosey past NOMA and head towards Lagoon Number Seven, stopping on a patch of grass between the sidewalk of Lelong Drive and the walking/biking path. Many of the Pax were extremely confused during this mosey, and the mumble chatter started to emerge. YHC knew one way to shut that down….time to bring out the dreaded Dirty Mac Deuce!
4 Sets of 3 exercises, 12 x 4 count each. One Upper Body, One Lower Body, and One Core. Then run a lap.
Set 1
Merkins, Imperial Squat Walker, Dying Cockroach
Run a lap on the side walks and walking/biking path bordering our patch of grass.
Set 2
Tempo Merkins, Copperhead Squat, WW 2 Situps
Run a lap
Set 3
Side to side merkin, Squat Jacks, LBC
Run a lap
Set 4
Shoulder taps, Frog squats, Freddie Mercury’s
Run a lap
Mosey to the well groomed lawn at NOMA for some Mary, all IC
Dr W….8 was enough of this 8 count pile of miscounting….but always a good one!
Flutter Kicks x 10
Hello Dolly x 10
Mosey back to the flag for count off, name-o-rama, announcements and a closing prayer.
Moleskin
Hawg is hosting a daily challenge throwdown to any Pax interested. Just ask to join the Iron Sharpens Iron Group Me and get started.
Da Parish is hosting a homebrew competition in “Da Parish” at 5 PM today, sounds like a great time! Check the Group Me app for details.
Keep SE Texas in your thoughts and prayers, and keep an eye out for opportunities to help. T-Claps to those that have already started helping.
YHC wanted to create a workout that would be challenging, but not boring. YHC would never push himself to do this sort of thing on his own. The Pax did 64 Burpees, 270 merkins, and over 3 miles of running according to mapmyrun. The coffeeteria F2 after the beatdown is always a great experience, YHC always looks forward to it!
Thanks for posting with me today, and thanks for allowing me to lead.
The skies were clear, Okwata was quiet, and a brisk breeze was blowing from the south as 8 men gathered in the gloom. Disclaimer, then mosey . . . a quick lap around the fountain then across the street to the seawall and turn . . . east? Already the mumble chatter starts – “I’ve never been this way before; are we lost?” “Are we still in New Orleans?” – but we stop at the end of the palm trees and circle up.
COP # 1: Warmup (all x 20 IC)
Quick mosey . . . 10 yards to the first palm tree.
COP #2 (well, not really a circle): King of Hearts
A lot of huffing and puffing from the PAX, as the backpedaling took its toll. So onward. Mosey to the west and, oh look, more palm trees.
Now that the PAX are warmed up, continue moseying to the west, and guess what? More palm trees.
Still some time left, so mosey across the street to Canal.
COP #3 (again, not really a circle): 4 Corners
YHC wrote down “horizontal squats” for the first corner, but couldn’t remember what he intended (resulting in much mumble chatter), so:
Mosey back to the Flag for some Mary (all x 10 IC):
Time’s up so Count-Off, Name-o-rama, Announcements/Intentions, and a Prayer.
Thanks for giving me the opportunity to lead.
Fortunately for F3, high schools without pools are at the UNO Aquatic Center for 5:30 am and the Plunge can resume as scheduled. YHC would like to see more PAX indulge this joint sparing cardio workout. While researching 45 min swim beat downs, YHC came across the perfect work out to prepare the less experienced PAX for an open water swim; just like the swim featured in the Triathlons based in here New Orleans (foreshadowing). Three men met the GLOOM on a mission of self improvement and bettering one’s self.
The Thang
Announcements:
Intentions:
Our Lady of Prompt Succor…Hasten to help us.
Da Parish
Gloomy wet Wednesday in the shadow of Hurricane Harvey’s remnants, but really good turn out.
Started with the disclaimer and the promise not to get too wet (not a shock but that didn’t hold up).
Slow mosey in the parking lot then to the pavilion.
20 x burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot
15 x burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot
10 x burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot
5 x burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot
20 count between each series.
We then paired up into groups of two:
Dora 1, 2, 3
50 x decline shoulder taps
100 x monkey humpers
150 x good mornings
Partner ran across the parking lot to the pod while other partner did the exercise.
20 count
Then we did four corners of Mary under the pavilion.
20 x v-ups
20 x dying cockroach
20 x leg lifts
20 x lbt
Finished with
20 x decline merkins on your own and the ran to the flag.
Numbered off, name-o-rama and prayer (Remembering the people in Houston and locally who have lost so much due to hurricanes and flooding).
Thank you,
86 ( the one who can’t count even though my name is a number)
“Work hard and give your absolute best so that the person next to you can succeed.” – typical Coach pregame chatter
YHC pulled into City Park, and found it desolate except for two warriors (Bogey & Tool) standing at the Foundry location. These two were joined by two others and YHC to bring our Pax up to 5 on this gloomy gloom (is that a thing?). It did mist the whole beatdown, so we can make it a thing. Let’s get to it…but first…
DISCLAIMER
The Thang
Mosey over to the track, and line up at the midpoint of the curve for the first item:
OYO: BLIMPS
Pax: But wait, Shorty…what about the Warmup SSH?!?
Shorty: That’s pish posh! Warmup while you workout!
Run a half a lap to the other midpoint on the curve, and do this:
Burpees x 5, then run
Lunges x 10 (1 rep = both legs), then run
Imperial Walkers x 15 (1rep = both legs), then run
Merkins x 20, then run
Plank Jacks x 25. then run
Squats x 30, plank and wait for the 6
See, no SSHs required. Anyway, let’s mosey…problem was that YHC directed the herd toward the flag…mumblechatter ran amok the Pax….YHC was all like:
We ended up at the start of the dreaded highway: Route 66….but first, we did this:
COP #1: Leg-o-Rama
12x Squats IC
Hold Al Gore after the 12th count
12x Low Squat Pulses IC
8x R. Lunges IC
Hold after the 8th count
8x R. Lunge Pulses IC
8x L. Lunges IC
Hold after the 8th count
8x L. Lunge Pulses IC
We jumped on Route 66 to head towards the Refinery:
OYO: Route 66 (eastbound)
12 benches = 12 stops; at each stop, do this:
4 + nth Bench = reps of Dips done at the bench (first bench = 5 dips; seventh bench = 11 dips)… Pax be like:
Arms were toast all around, so they eventually figured it out….mosey over to the Refinery and partner up.
OYO: Pull/Push Circuit
Pax 1: 2x Pullups (best form of your life!)
Pax 2: 5x Merkins (Same as above)
Flapjack, then we repeated this 4 more times. Due to time, mosey back to Route 66.
OYO: Route 66 (westbound)
12 benches = 12 stops; at each stop, do this:
nth Bench = reps of Jump Squats (this was easier to process).
Ouch! Jump Squats suck, but they suck more in the rain! The only thing that saved Walleye and YHC was the singing done by….is a name even required? Tclaps Bogey! Mosey back to the flag with about 2 min to spare…we needed an effective Ab exercise:
COP #2: 1.5MOM
10x Dr. Ws IC
Circle up at the flag, where we held the COT: Countoff, Nameorama, Shoutouts, and Prayer (TAPs for our F3 brothers in Houston).
Thanks for letting me lead this fine group of men!
Moleskin
Good work men! Keep training for the unknown… you never know when you will need to tap into your CSAUP strength!
Check the email for Announcements about upcoming CSAUPs.
A light rain made for a cool, comfortable run. Three men joined me in our daily effort to grow and sharpen the iron.
The thing: run past the museum, along the bayou for 15 min and turn around. At the track, OYO, sprint the straight-aways and slow jog/walk the turns until time expires…simple but effective.
Countoff, namerama, announcements, shoutouts, and a prayer. No better way to start your day!
