WARMORAMA
20x SSH
20x Imperial Walkers
1 Squat/1 Leg Swing…up to 5 OYO
THANG
Run to the end of the pier and back (cut the loo[p out of the normal route)…plan was to go easy and get some good recovery in with the Krazy Ivan coming up.
COOL-O-RAMA
52 Crunchy Frogs IC
Shooter-lead restorative yoga to finish up
COT
count off, name o rama
Thanks, guys, for putting up with my lazy Q and to Bushwacker for posting my BB. If that’s not the laziest Q you ever saw I don’t know what is…
In searching the F3 ether for a titular experience from today’s Marsh beatdown, there were many to choose from. Unfortunately none of them really spoke to me. That is until I rewound the footage in my brain and saw our own Akbar slapping the ground in gorilla fashion…you’ll see.
WARM O RAMA
Continuous stream of F Arm Circles, R Arm Circles, Cherry Pickers, Overhead Claps, and Air Presses followed by Imperial Walkers, Windmills, Torso Twists, and 20 crunchy frogs
THANG
The Motivator – they laughed… but not for long! – 10 full SSH, shoulder level, down and out, then hands at sides, then 9 each, then 8, etc, non stop
Next we circled up and did continuous High Knees while each man took a turn at: 5 burpees, 5Bobby Hurleys, 5 Monkey Humpers*, 5Clerkins (hand clap merkins), 5 Imperial Squat Walkers, 5 Pull Ups over at the playground
*Akbar started us off and , thus, was the 1st man to start each new exercise. When it came time for monkey humpers (an exercise conspicuously absent during his tenure to this point), he was unfamiliar enough that he squated down an started slapping the ground like a worked up ape. Our collective snickers queued him to try to modify and began , with arms outstretched head of him, doing ankle-propelled hops in the low squat position – quite an amphibious feat. The Akbar Hop? The Troubled Toad?
Mosey to the lake for 10 Freak Nasties, 10 derkins, 10 Freak Nasties, 10 Derkins, 20 more Cowbell-lead Crunchy Frogs, 10 Freak Nasties and 10 Irkins before moseying back to the Marsh.
MARY
Australian Sweat Angels (lookin’ at you Shooter;)
100s
E2Ks – L&R
Never Cross Dolly – Hello Dollies with arms in Iron Cross position
Little Manny Crunches
Cowbell was kind enough to close us out with just 10 Crunchy Frogs
COT
Count/Name Crunch Frog Cowbell prayed us out after YHC reminded those present of the impending Krazy Ivan this Saturday at 7pm
Thanks for following my goofy yet challenging lead today guys. It’s always a sign of a great beatdown when every man breaks a sweat and gets a chuckle in the same session!
With Cowbell on the Q sheet for the Scramble YHC awoke with preparation of attending knowing the EHs had been set by Waterpik and Wacker. Shortly after waking the illumination of my phone signaled there would be a Substitution on this Thursday. It was Cowbell informing he was under the weather and would need assistance.. Like a teacher in the school system he put out feelers to others as well to find out who would lead the class.. YHC won the response before the Wacker and took to the chaulk board.
warmup
IC 10 Windmills, Good Mornings, SSH
IC 15 Seal Jacks, High Knees, Butt Kicks
Moseyed our route through Mandeville with chatter and Illumination along the way.. T-claps to Amnesia for lighting up our path as we completed our 5k and returned to the flag with a decent pace.
Closed with IC 10 Merkins, IC 10 Scorpion kicks and a handful of welcomed stretches and Yoga. Sorry for leaving out the crunchy frogs Cowbell, but I am sure the PAX will get them done remember men D-5 IC 25.
Amnesia prayed out the PAX
Appreciate the lead and you men following till the next Gloom 👊🏻💪🏻✌🏻
With the emotional pain 😢of the Saints last-play, crushing defeat at the hands of the all-to-familiar Minnesota Vikings, coupled with the immediate aftermath of Frankie C’s Hundo 👏🏻👊🏻YHC figured spirits would be subdued and the PAX of F3 Northshore might just Opt for an extra hour of sleep 😴 in the gloom. But, as Lee corso✏️ likes to say, “Not so fast, my friend.” YHC was delighted 🤩to greeted by Akbar and The Hammer upon arriving at the AO.
YHC led the men through a brief warmup consisting of SSHs, arm circles, HK, and BKs.
With the intent to provide the PAX (YHC wanted to gripe about the Saints game) a chance to vent about the saints game and to also recap the Hundo, a running beatdown (👎🏼Sean-#7 💪🏻was bruising 🏋️♀️Sunday) Full of FUMBLE 🏈chatter was on today’s gloomy 🌒menu.
Start by moseying toward the lakefront 🌊, stopping 🚦at each intersection to do 10 reps of the following 6 exercises: merkins, smurf jacks, stars, squats, rower sit-ups, and plank jacks. The PAX took a circuitous route through Old Mandeville eventually Heading back to the marsh just in time for the closing 🔔.
Count off, cot and thanks to the hammer for praying us out.
While a few soldier Pax were recovering from Tanked Up’s overnight 100k Hundo, the rest of us got to work on a clear Breesy Saturday before the Saints stick it to the Vikings on Sunday.
Pre-thang 2 miler with Turbo, Pik, Freon, Zoo, and FNG Paul.
We warmed up with Imperial Walkers, Squats, Imperial Squat Walkers, Side Straddle Hops, Sleep Walker 123 (up to 5), and Merkins
Mosey to Noah’s Ark where Freon took the Q / VQ, and led the beat down, which like Brees’ and Thomas’ records, was nothing short of spectacular. It went like this:
3 Rounds:
High Knees 60 50 40
Mountain Climbers 30 40 46
Straight Leg Sprints 50 40 30
—Recovery Run around the Ark—
Gorilla Crawls 16 20 26
Jimmie Jumps 50 40 30
Triple Bear 15 20 21
Frog Burpees 25 20 15
—Recovery Run around the Ark—
For a total of 684 reps equivalent to the sum of Brees’ and Thomas’ record breaking stats (540 all time touchdowns + 144 receptions = 684)
YHC resumed the Q for some work on the Lake Wall. Irkins, Box Jumps, Derkins, Freak Nasties, Burpee Box Jumps
Indian Run back to the shovel flag where the Pax indulged QIC with a Kenpo Kooldown.
Excellent work, Freon! YHC was not feeling creative for this beatdown and enlisted Freon last minute for some hurry-up offense. Not only did he Co-Q/VQ, but he EH’d Psycho and brought FNG Paul, now known as Jukebox.
Psycho, having escaped the Bates Motel to support Freon, prayed us out.
Thanks for following our lead men. SYITG.
Was it easy-No Would we do it again-Yes Why would a person subject themselves to such pain? We know the answer.
First and foremost,the strength of our togetherness made the difference. 18 hours on the trace gives one much time to share our lives. To make one stronger when we felt weak. To know that you only die once but you can live everyday.
The obstacles were there, rain-38 miles worth, cold-it gets you when you are wet, aches-pretty much the entire body below your waist.
The Hammer set the pace cranking out a 8:45 pace for the first 10 miles. Hammer was clearly our psychological booster lifting us at the 40 mile mark. Sort of like reinforcements when you needed it most! As he approached , nothing looked better than smiling face as he ran toward us.
Steve was our steady force! We all know Steve. Does not slow up, does not complain, keeps on truckin. To him, mile 64 was like mile 1! The only thing that beat Steve was his cell phone😬😬. It never died even when tracking our progress for 18 hours. No charge. All other phones quit 20 miles earlier.
Bushwacker- it is no secret his legs endured the most pain in this adventure. I wondered how this man almost always finishes first during our lovely boot camp workouts. Let’s remember he is a guy that could be 6 feet under right now. If you ever wonder why he runs funny, blame it on his motor cycle and that crunching sound when two objects collide. Yet, with his rebuilt body, he is my six million dollar man. The fortitude was clearly visible for all to see.
For me, I always wanted to be a Roman Centurian. Maybe now I can join their ranks.
In closing, we want to thank our wives for supplying us several times in this adventure. And you guys, texting us to make sure we were ok. And finally our pre hundo buddies prepping us for the final show.
5 veteran PAX rang in the New Year in the Gloom at The Gipper. After a quick warmup of 20 SSHs, it was off to the races with a fast mosey to the Justice Center for our first 20.
20 minute AMRAP (as many rounds as possible) with each round consisting of 20 hand release Merkins, 20 plank jacks, 20 ice skater hops and then a 420 meter run. Grundy led from the front and almost lapped the rest of us by the time the buzzer sounded.
Recovery walk back to the Shovel Flag for our second 20. This time it was EMOM (every minute on the minute) for 20 minutes. We hit 10 exercises two times each for a total of 20 reps per exercise: SSHs, Bobby Hurleys, IWs, Sister Mary Katherines, Hillbillies, Star Jumps, Seal Jacks, clap Merkins, mountain climbers and one leg hops.
Countorama, nameorama and Einstein prayed us out into the New Year.
Thanks for letting me lead guys. Looking forward to another great year together!
YHC got a little too comfortable with all these muggy December mornings and today’s below-40º temps really snuck up on me. I even had some new Christmas gloves I could’ve tested out had I realized before bolting out the door!
Alas, it wasn’t to be. Upon arriving to Granny’s empty home, YHC realized that this was the final beatdown of 2019. Had I known beforehand, I would’ve tried to make it a bit more special… close out the era with a bang. I’ll just have to double my efforts next Q.
Happily, though, it wasn’t a sad clown beatdown as the men pulled a Cowbell and rolled in right as the bell rang.
Warmorama:
We kept the x19’s going for the next round, which was just a short mosey over to the bus depot benches for:
Then onward to the tunnel, for a routine that took up the remainder of our time. Performed the following exercises, with a run to the other side and back between each set:
Back at the flag for a quick COT, where Zoo prayed us out with blessings for a safe and happy new year. Thank you men for posting this morning and for the opportunity to lead. I look forward to another year of grinding it out with you guys – couldn’t ask for a better group. Happy New Year gents!
Abbreviated beatdown done as a sad clown. Consisted of brief warm up followed by Merkins, Squats, LBCs and Burpees in descending order from 20,15, 10 and 5 sprinting baseline to baseline. 4 rounds of (5) pull-ups with cylinder block chest presses (20). Ran a mile and that’s a wrap..
YHC ate way too much over his Christmas break and so was quick to respond to Steve’s call to Q this morning. After joining Legal, Hammer and Zoolander for a little Foreplay in the Gloom, YHC circled up the PAX, partnered up with Grover and got down to business with a warmup.
YHC and Grover rotated warmup exercises of Imperial Walkers, SSHs, Hillbillys, Seal Jacks, Butt Kicks and High Knees, all 20x IC. Good job Grover in leading for the first time.
The PAX then headed down the Lakefront for a set of Dora 1-2-3s with a partner: 100 hand release Merkins, 200 45 degree lunges, and 300 SSHs with bear crawls and crab walks in between.
After a brief recovery walk and a short mosey a little further eastward down the Lakefront, YHC set up a few cones for a version of Catch Me if You Can. Partner 1 backpedals about 10 yards from cone 1 to cone 2 while Partner 2 holds at cone 1. As soon as Partner 1 hits cone 2, Partner 2 sprints to try to beat his backpedaling partner to cone 3 about 30 yards away. Recovery walk back with the partners switching spots and then repeating.
Three more sets with three different partners and it was time to dig into the bag of tricks to retrieve a ball for the next stage of our beat down.
The PAX divided into three teams, each with a ball, for a race to the Harbor playground. Despite HanDcock, Esquire’s attempt to confuse matters with lawyerly questions, the rules were very simple for the race: PAX cannot run when holding the ball and each time the ball hits the ground the entire team has to do one burpee before getting underway again. Serious high jinx ensued, and YHC cannot even remember who won except that it wasn’t his team.
The PAX then hit some staggered Merkins and took a brief reprieve and then it was a race back to the starting point, this time using only your non-dominant hand to catch and throw.
Mosey to the virtual shovel flag for some Mary with dynamic back and front planks.
Countorama, nameorama and Goose led us out in prayer on our way to the coffeeteria.
Moleskin
If you are old and grumpy like YHC and think that our youth should be doing something other than spending all of their time glued to their phones, then you need to meet 9 year old Bear and 17 year old Grover. Bear can bear crawl like, well, a bear and singlehandedly kept his team in contention for the ball games this morning and his dad honest on the hand release Merkins. Grover quickly accepted YHC’s invitation to lead this morning’s warmup and cheerfully executed like a seasoned veteran. It is absolutely fabulous to see these two young men join their dads in the Gloom. Mathlete and Akbar should be very proud of their 2.0s.
The Krazy Ivan is coming up, Comrades. All Northshore PAX need to clear their calendars for the evening of January 18th. It is imperative that we have maximum participation. The Southshore PAX have been gloating over last year’s victory and posting pictures of themselves with the Freedom Hammer all year. It’s enough to make you sick.
