Well today provided some Old, as well as New faces at the Scramble!! With Ecitebike returning from a recent Granny visit the New was expected but when Ringo showed through the darkness we had us an Oldie but goodie..
YHC quickly got the Pax started with the warmup of a mix 10IC, 15IC, and 20IC.
SSH, arm circles, grass grabbers, toe touches, and Superman’s..
2 Ruckers
3 10 min milers
3 8 min milers.
Returned and closed out!!
Until the next Gloom 👍🏼👊🏼✌🏼!!!
Well, the day has finally come. Would Tank make it through this final stretch without having an aneurysm or a heart attack? Quinnipiac polls had it at 50-50 odds. But of course we all knew that if the 100 miler or the Beast or the 2 Murphs a day couldn’t kill him, this election was also unlikely to.
But not everything went smoothly yesterday – over at Granny’s we had some election interference with an unregistered voter named “Excitebike” attempting to cast a vote outside his district (and state!). Apparently, Excitebike (who could provide no proper identification), is in the process of Northshore naturalization and, after a pending move from Katy, TX within the next year, we will be seeing a lot more of him. So of course Granny welcomed him with open arms and we took off for the polling booths scattered down Girod Street towards the lake.
Add an exercise at each intersection for two short ladders:
R – Ranger Merkins x10
E – E2K x20 (2:1)
P – Peter Parkers x30
D – Donkey Kicks x10
E – E2K x20 (2:1)
M – Merkins x30
Once at the lake we did some sea wall business (Bulgarians, Freaks, Step Downs, etc.) and then over to Rips for some stair business (climb the stairs 4x skipping steps, calf raises), until finally it was time to head back for our last ladder:
I – Iron Mikes x10 (2:1)
N – Never Cross Dolly x20
D – Derkin x30
The remaining 3 intersections were simply stops for merkins cuz… well, ‘Merica.
Back at the flag, we made sure there were no chads left hanging, as we closed it out with a quick Mary and COT. Russo took us out with prayers for healing our country and especially prayers for Jose and his family as they deal with the loss of Katie’s mom.
Welcome Excotebike, looking forward to more posts with you, brother. As always, appreciate the opportunity to lead and to get better out there with you gentlemen.
Two pax assembled at the 007. The holiday season is officially upon us, as the park began to set up Christmas decorations.
Warm up
Began with a slow mosey. Some grass grabbers, torso twists, cornholios and such.
The Thing
Pass interference is still recovering from a sprained ankle, so we took it easy on the running and legs. We began with a round of POWs [ aka Jack Webbs ] one merkin to two air press, in an increasing manor till 10 merkins and 20 air presses.
Next up was a partner set of 11s. One partner stared with Merkins, the other partner started with Abs.
Once this was finished, we did a route 66, with merkins and walking the route instead of running. This provided for some active rest and allowed our aching shoulders to calm down!
Ended with COT.
Wicket’s question early after recapping Buttsplice’s 3 mile mosey at Noah’s Ark Saturday.
We started with a mosey down to the Lakefront on the Marsh Mile. Just me and Pik today, guessing Hammer and 10K needed some rest.
Warm Up
IW, Hillbillies, grass grabbers, cherry pickers, high i=knees, butt kicks, and SSH.
Playground for 3 sets of 10 pull ups, 10 Superman’s
Thang
Mosey down the Marsh Mile stopping at every other intersection for exercises x10 IC
Stone Mountain, SMC
Should Taps, Copperhead Squats
At the wall: Dirkins, Freak Nasty, Bulgarians x 2, repeat
Return to home base for another round of pull ups and a 4 corners Mary of Crunchy Frogs and LBC’s
Count, Name, and YHC prayed us out for our families.
Announcements: Turkey Trot, Run Cajun Run is right around the corner. Krazy Ivan slated for February.
Appreciate the post!
SYITG – Akbar
An extra hour of sleep and we ran
Rain at the A1Cc on this All Saints Day ~71 degrees
Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.
The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details
7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.
The exercises:
7 burpees
7 squats
7 star jack jumps
7 backward lunges (2is1)
7 merkins
7 obliques left side
7 obliques right side
We all worked up a good sweat.
Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
Very inspiring
Mary: finished with a 40 second plank as time expired.
Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.
BBQ introduced the pax to his new car – a “noice” looking Subaru.
According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles.
With a late afternoon text to Steve and YHC, ole Wacker got the Band back together. While it’s been awhile since the 3 amigos from Mandeville had the chance to post at the Gipper. The morning would prove we could pick right back up like we hadn’t missed a beat from past car pooling.. That is what YHC loves most about F3.. These fine fellows are truly brothers from another mother that I am privileged to share the gloom with..
Besides, the Gipper has always been my favorite AO even if we sometimes get a little hate from BBQ the “Chef” fan in the group..
We arrived 10 mins early so we tackled a prethang mile and then returned with 5 HIMs assembled.
We took our time with a warmup of a bunch of regulars all 10IC.
GM, Cherry pickers, arm circles, Toe Touches, Imperial walkers, Hillbillies, seal jacks, Abe Vogadas.
Retrieved our coupons and utilized the breezeway.
R1 Curls for the girls
10 OYO for each PAX while the rest held half curl positions.
When finished 20IC as a group.
R2 Rows for the …….
10 OYO for each PAX while the rest held half hold.
20IC as a group.
R3 10 OYO overhead presses each PAX held overhead coupon hold.
20IC as a group once around.
Moseyed to the justice center and partnered up. Partners luged up and back down backwards. R/R while the rest did core.
Moseyed to the other side for bunny hops up and reverse bear crawl down. Rest of PAX held Al Gore..
R4 5 OYO kettle swings while PAX held coupon Gore and finished with 10IC kettle swings.
R5 20 OYO chest press while PAX held rifle.
40IC to finish.
Returned coupons and finished with 20 OYO LBCs..
Appreciate the chatter and the post gentlemen and until the next Gloom. 👍🏼👊🏼✌🏼!!
About 65 degrees to start. It’s amazing what conversations can be had early on a Tuesday, all started with the simple “How was your weekend?” It takes me a while to warmup the motormouth, and I’m not the best at small talk, but once the motor revs it’s tough to slow down.
Great conversation throughout revolving around T Swift and other concerts, Oscar-worthy film editing, boring desk jobs, bizarro beatdowns at the ‘Pad, and other minutia that kept things fun.
Warmup – all 10x IC
Seal jacks
Toe touches
Self love
Imperial walkers
Thang
Mosey to the bridge, with 10 merkins and leg raises interspersed.
At the bridge
10 on each side, either wide merkins and flutter kicks, or Peter Parker’s and Rosalita’s, with alternating side shuffles, backpedals, mosey, or cariocas from one side of the bridge to the other.
COT, Name-o-Rama, Announcements (Jose needs a Turkey trot compatriot), Prayer, in that order.
Splice had Saturday lakefront Q, YHC has Splashpad Friday Q, and Halloween is somewhere in there.
SYITG
Don’t post it it didn’t happen. Sorry for the late post but better than not at all. The usual warm up stretches and a little cardio. A :45/:30 Tabata featuring Crunchy Frogs Squats Crunches SSH Merkins Tie Touches and A Lap. Three full rounds and half of a fourth.
This old man had a workout and the rest of the PAX did too. Self pacing makes sure everyone gets what they need. The crisp and wonderful weather added inspiration.
10/26/1955
Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
Which is why I am curious, how has JV not seen this classic? Netflix homework brother.
Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News
Jog to Noah’s Arc: Modified Dora (Great Scott)
Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees
Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.
Phase 3: 1955 – “Skateboard Escape”
This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.
1. Bear Crawls – ½ way up, jog the rest of the way
Imagine you’re dodging around obstacles.
2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
3. Walking Lunges – up the arc and back to strengthen your legs to escape Biff
Phase 4: Enchantment Under the Sea dance-
Johnny B Goode- SSH to the whole song of Johnny Be Good
Phase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG
