With RunCajunRun well underway YHC EHed his Team Captain for a mosey to and from the AO. Hammer met the Q at the Scramble at 0450 and we journeyed our path with great discussions. Arrived at the trailhead with Hogsbreath waiting in his car and Steve rolling in on his cycle. Would have been nice to have Cowbell or Bushwacker but YHC may have altered the minds when he shared with Sir Wacker that there would be intervals and not run intensive. However, all and all the PAX did get in an additional 2 miles to log once complete.
warmup
IC10 Toe Touches, Torso twists, Windmills and Seal Jacks.
thang
Moseyed to the tunnel for a “Doracide!”
100 Merkins
200 Squats
300 Mountain climbers
400 SSH
P1 does work while P2 ran suicides to 3 called spots completing 1 Burpee, 2 Burpee and 3 Burpee returning to pickup count of P1. Moseyed back to the breezeway for continued team work.
200 LBCs
400 Flutter kicks
Partner moseyed down breezeway up the steps completing 2 jump squats and return to pickup count.
Thanks to Steve taking us out in prayer!
Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!
Early day after watching the superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey.
WU SSH, IW, Windmill, Self Love
Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify
Head to playground, 2 x10 pull ups OYO
Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections.
3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.
Stone Mountain | Mountain Climbers
Bulgarian Split Squat (each leg), Freak Nasty
Merkin, Rocky Balboa’s
Irkin, Copperhead Squat
Mary – leg raises, LBC, Little Manny Crunches x10 IC
Count, name, announcements – YHC prayed us out.
Good work and good conversation today guys.
Til next gloom,
Akbar
Moleskin
Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community.
Coming in hot, QIC took measures to cover warmorama in case I was “Cowbell Hot.” Pulling up at 6:29, though, reliable Steve had already gotten things under way.
WARMORAMA
continuing where Steve left off, we ran through some T Stretches, Goofballs, Windmills, Fire Hydrants, etc.
THANG
Staying where we stood we began sthe story of Pete and Repeat. 5 rounds of… x5 Merkins IC
x5 Jump Squats OYO
x5 Freak Nasties
x5 Derkins
x5 Flutter Kicks
mosied to the gazebo
repeat
mosied to the unit
repeat
some reps were increased, some exercises changed (burpees, box jumps and freddy mercurys). Now it didn’t take long at all for the crowd to start throwing out snickering comments, blasting interjections and general grumbles (and not just from our own Cobra Kai enthusiast Jose). YHC ignored the nay-sayers though, instead focusing on form and the intensity of the beatdown. After all, the point of this variety show was to get a focused work out in.
After crossing the bridge for one more round, the PAX split into 2 lines and did a Burpee Indian run back to the flags where we had an equally intense Mary.
COT
After counting, names and announcements (pre Au Lait mini Murph at Hubie Galager park tomorrow , Krazy Ivan IV Friday at 8 at the gazebo, Run Cajun Run starting monday, and F3/FIA 30 min beatdown followed by drinks Thur Feb 25 6:00pm at The Gipper) the long lost Cobra prayed us out. Thanks for turning on the repeat feature with me today gents, it was an honor to lead!
Six Pax worked on their six pack all on their six, early this morning atop the Justice Center Parking Garage. It’s always a little cooler up there on the upper deck, and today it was a cool 33 degrees.
Warmup: IC 15X; windmills, ss hops, arm circles, seal jacks, good mornings, imperial walkers, toe touches, hill billys, self love, smurf jacks.
Main Event: consisted of all core exercises each IC 25X; flutter kicks, iron crosses, crunchie frogs, right hand to left ankle then left hand to right ankle, box cutters, right elbow to right knee then left elbow to right knee, american hammers, v-ups, right hand over left shoulder with arch then left hand over right shoulder with arch, big-boy situps, crunches.
After each set of four exercise we did 25 burpees – for a 75 burpee total. And inspired by Cowbell, a few of us went into overtime and did an additional 25 – for a 100 burpee total.
Circled up for the count off, announcements, and Fletch led us out with the prayer.
Thanks for letting me lead you wee, manky, bastards.
5 PAX made the decision to pickup where the Tuesday PAX left off.
Warmup
Single file lap around 1/3 the track then we jumped into 11th grade. 12 reps of each Merkins, Jump squats, Plank Jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs, Apolo ohnos, Shoulder taps.
thang
3.3ish miles throughout the classic route.. Returning for our graduation R/R 11th grade adding Burpees as we released our caps to the sky in celebration..
Appreciate your attendance gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!
YHC arrived to Grandmas with his winky in his pocket. The instructions would be simple and plain for this Gloom, but it’s always best to write it down just in case you have the occasional poster that may decide to throw in thoughts, of say a hidden coupon that has yet to make its debut. However, moving forward something tells me our lost friend in the BUSH will soon be revealed by his father Bushwacker.. Q reached very shallow into the Exicon for today’s beatdown, although the work was geared towards a fellow PAX who often shows up collecting his tardy slip at the AOs. Today would be logged as a skip out day instead. My creativeness is very limited in writing so let’s move on already..
warmarama
10IC Torso twist, Arm circles forward/reverse, Overhead claps, SSH and Butt kicks.
thang
“Billy Madison”
Back to School
1st-12th grade in 40 mins.. Well, actually we all dropped out in 10th but there is hope for redemption later this week.
All reps to 12 adding a grade after each lap in single file fashion. These students wanted to be over achievers on this day, but the instructor decided to keep the class on the same level today..
8th Merkins, Jump squats, Plank Jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders (again your welcome Cowbell)
9th Merkins, Jump squats, Plank jacks, Crunchy Frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs
10th Merkins, Jump squats, Plank jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs, Apollo unos.
Time was running out so the instructor released the students, but still wanting extra credit Hammer and Steve skipped a grade and completed the Burpees. Moseyed back to the flag with 2 mins. Held chillcut plank followed by the “chillcut rock” back and forth on toes IC to 12. I am sure there is another name but the Q will take credit on this Gloom for creating this one😬..
Count, Name and COT
Appreciate the Hammer’s closeout and until the next Gloom 👍🏼👊🏼✌🏼!!!
Was he out there? I don’t think so!!!!! Feeling somber that the NFC and AFC Championships are this weekend and the Saints will again be watching from their couches, YHC felt it was time for a fun beatdown. So a competitive game of two hand touch football (technically it was just keep away with a football) was in the cards on the Lakefront Saturday.
YHC divided the PAX into 4 teams of 5 players each with 2 fields next to one another. Each team earned a point by stringing together 5 consecutive passes. If a turnover occured, the offending team had to do a penalty exercise. The penalties were merkins, burpees, Sister Mary Katherine’s, Jump Squats, Bobby Hurley’s. Set the timer for 5 minutes and let the games begin. When the buzzer sounded, the winning teams faced off and the losing teams squared off. Rinse and repeat a couple of times and it was time to head back to the flag.
This is going to be short guys. 4 of us showed up to the A1C on a rainy morning (no turbo dog though) . With no official Q, Cowbell and I decided to share. I conducted the warmups which consisted of SSH, grassgrabers, torso twists, and imperial walkers. Then I turned it over to Cowbell, who I knew was going to get his 100 burpees in.
The thang: 10 burpees on one corner, 20 squats at the next, 20 LBc’s next corner, 20 crunchy frogs at the next, 20 Mericans at the last. Running from corner to corner. 3 rounds of that. Mosey to the first floor for some BLIMPS, with an added bonus of 5 burpees at the end of the incline. 5 burpees at the bottom, run to the top 5 more burpees, then run back down for 10 lunges, run back to the top 5 burpees, then 15 imperial walkers at the bottom, 5 burpees at the top, 20 mericans, 25 plankjacks, 30 squats.
Arrived at the AO with flags already planted and the regulars. The always consistent Waterpik minus his recent absence has become a staple along with Pelican and Cowbell. We also had our famous out of work hairdresser in Steve who is no stranger to the Scramble, but YHC is super excited to have the likes of Russo posting on this Gloom. He has recently committed to the AO and has not looked back. The impressiveness of this fellow brethren is that YHC having heard not so very long ago phrase of “I am not a runner!” “Danielson you must focus” and focus he has. T 👏🏼👏🏼
warmup
15IC Imperial walkers, Windmills, Scorpion kicks, Toe Touches and Butt kicks.
Thang
Standard route with stops at Messina and Monroe for some lagniappe times 2.
10 Jump squats
10 Eight count body builders
10 (2 is 1) Mountain climbers
15 Jump squats
15 Eight count body builders
15 (2 is 1) Mountain climbers
Returned with a min to spare
2 Jump squats
2 Eight count body builders
2 (2-1) Mountain climbers
Count, announce, COT
Appreciate you men following my lead.
Thanks to Waterpik for closing us out land until the next Gloom 👍🏼👊🏼✌🏼!!
After a brief warmup of Seal Jacks, Lunges, Imperial Walkers, Toe Touches, and SSHs, with some Burpees sprinkled in for good measure, it was game time this morning on the Mandeville Lakefront. Forming up into three teams of four and armed with tennis balls, the PAX made their way to the Mandeville harbor playground via a passing/running game and with a brief stop for some Merkins.
At the playground, the ball games continued. We started with a cooperative passing game. Penalties of Burpees, Merkins, and Squat Jumps were dished out for every break down, and the difficulty level was increased as we got the hang of things. Then we switched to a competitive possession game where despite an early lead, the red team lost it at the buzzer. No one was to blame of course and his name will not be mentioned, but let’s just say that the red team would have prevailed if a certain PAX whose name rhymes with BurboBax had caught the final pass.
Back to our three teams of four and to the shovel flag using just our feet to move the tennis balls with us.
Nameorama, countorama and Moby prayed us out. Thanks for letting me lead and playing along this morning, guys.
NMM
Having Zoolander in the PAX for a running dominant workout is like bringing your dog for a walk in the park. He runs 3 miles for every one that you walk.
Krazy Ivan is on for Friday February 5th at 2000 hours. Hope to see you all out there if not for the run then for the F2 afterwards at the Barley Oak.
