Category: Northshore

QIC arrived to the Cove to find Steve waiting to get started on our 10k Friday. Well that’s what I thought anyway, I quickly realized that the myth of “The Full grown man” was no myth but a true reality. Steve informed the QIC he would be journeying a little further this Gloom. So we began or journey down the standard route down lakeshore and then up to Monroe passing through the Scramble route down to the pier and back. Along the way 2’s company enjoyed some great conversation and the QIC was reminded of how lucky he is to have met future “Mayor Steve” with F3. Appreciate you brother.. On the way back we turned up Girard toward the Trailhead, then to Jackson street and back to the AO totaling 7.45 miles for the QIC. Steve continued on down the lakefront for some more Mosey.

Appreciate the company Steve!!

That is the question… not often pondered at the Scramble.  Just as conventional wisdom about eggs, exit polls, and the devil beating his wife have been (mostly) proven wrong in recent years, studies now seem to agree – static stretching is not all that good as a pre-run warm-up.   But, feeling extra groggy this entire week, YHC was nervous there might be too much time at the end of the traditional scramble, and so opted for a short dynamic warm-up to eat a bit of time.

Across the City Hall parking lot: lunge walk with a twist, knee tucks, high kicks, and maybe something else… then off to the races.

Back in decent time (8:45-ish miles) with a sprint to the finish line, we did some toe touches, plank inch worms, T-merkins, and then a short mosey to the playground for the descending pull up ladder: 10x, 8x, 6x, 4x, 2x.  Finally, finished the morning off with 30x merkins and an educational discussion about the merits of Asics.

Countorama, nameorama, and Shooter led us out with a prayer.  Thanks guys.

All though technically downtown Covington could be considered one of the 7 wonders of the world,  it would not be if not for the old school house we call the Taj Mahal. Located a short distance from the Trailhead where the Gipper crew have often journeyed for some activity on the Wednesday beatdown. It had become a location of the past as of late since the discovery of yet another gem of bedrock discovered by one Steve some weeks back. The QIC decided to revisit  the Taj with his fellow F3 Brother’s numbering 5 deep (small in comparison) to the 7-8 million who visit the Taj annually. Built in 1632-53 by some 20,000 artisans at a cost of 32 million rupees, which in 2015 would be 52.8 billion rupees equivalent to 827 million US.  (Wikipedia) for the threat of plagiarism.  The QIC discovered the Taj had been built out of remembrance for a Persian princess who had died giving birth to her 14th child from Prince Shah Jahan.. While this history lesson is brief, I must read a quick disclaimer that I am NOT a Historian and my facts may need to be cross checked or modified. With all that said let’s get down to business..

warmarama

20 IC

SSH, BK, IW, HB and MK

the thang

Moseyed to the Taj where the PAX partnered up, one man did wall sits while the other ran up and over the steps around the building and utilized the back parking post as a zig zag training in and out. We then circled by the flag pole for 10 Merkins OYO bear crawl to center, returning with crab walk R/R 3x. Moseyed to the parking garage where we partnered up again. Man at the bottom did MC while their partnered back peddled to the platform at the top to begin MC. Next series PJ while the other back peddled to the next elevated and repeated. For the last ramp lunged walked front ways half way while the other man did MC, reversed to backwards lunge walk for other half and the other man jumped to PJ.. Once up top, instructions given for four corners or should I say four locations as there was no corners. First series 50 Burpees while one man moseyed to the first location hollering to their partner to pick up the count.. Second series 100 squats and then last series  200 LBCs.. With 8 min to spare Moseyed to one of the fronts of the courthouse where we utilized the benches for 20 jump ups into 8 man body builders. Moseyed back to the AO with 30 seconds remaining.

Countarama, annoucarama, COT

Appreciate the men of the Gipper for allowing me to lead. Certainly  a committed group of men who I enjoy starting my Wednesdays with each week..

Thank you Astro for leading us out in prayer and reminding us to continually be Thankful for the many things we have!!

 

 

This morning I saw a side of Steve that I had yet to encounter – walking zombie of exhaustion! (though still cheerfully smiling). Of course, I had no room to talk, given that in my semi-slumbering state I mistook him proudly planting the F3 flag for scooping poop from our usual warmorama locale.

Warmorama

Arm Circles (10 forward, 10 reversed)

Cherry Pickers (20x IC)

WAIT!!!   Who should come flying around the corner and skidding into his parking spot like the dukes of hazard, but Burgundy! (excuse the artistic license, but suddenly he was there)

Back to Cherry Pickers (40x IC)

Seal Jacks (20x IC)

SSH (20x IC)

The Thang

For the Yang to yesterday’s Yin, we mosied along the trace to Lamarque and pulled up to the Marsh where, thanks to Steve’s sage advise for great implementation of “rinse and repeat”, we mascochistically did: (OYO)

25 merkins

15 pullups

10 box jumps

25 derkins

15 freak nasties

10 1-legged squats (5 each leg)

RINSE AND REPEAT

Did I mention that Steve was bright and alert at this point?

The 3 knights of the gloom took to the trace again to regain our positions at the trailhead. I had planned a team event consisting of cumulative calisthenics while alternating periods of cardiorespiratory  exertion. As it was just this trio, it was every man for himself!

Each man individually takes a turn running from the start to the middle brick column and back. Meanwhile, those no t running are completing 50 squat, 100 merkins and 150 LBCs. After the last man ran to the middle column and back, the rotation of our retinue ran all the way to the stairs and back, followed by the final run all the way up the stairs and back. Needing more time to complete our counts, the running reversed course with to the stairs and back, to mid column and back, and then back up the ladder as it were.

COT

Burgundy took us out with some words of wisdom on which to ruminate, as well as a reminder that as the holiday season is upon us we should all be thankful for all we have in our lives both great and small. Well said, sir.

There YHC was, minding my own business, when a Pelican came flying by the marsh for a post-weekend-bender beatdown. He needed to detoxify through pain-induced sweating in order to prepare himself for next week’s Mexican margaritas and mojitos!

 

Warmorama (all x 20 IC)

SSH

Imperial Walkers

Arm Circle (10forward, 10 backward)

Butt Kickers

 

The Thang

We mosied up Lamarque to the trace and westward to the trail head, where finding a plentitude of comfy grass, we welcomed Bruce Lee’s cousin Brice to the beatdown.

The Brice Lee (IC each exercise x 20, 3 sets)

Freddie Mercuries

Cross-LBCs (cross elbow to knee – to be more appropriately renamed…)

R Oblique Crunch

L Oblique Crunch

Roll Ups (Like a Leg Raise but bring feet all the way past 12 o’clock to 3 o’clock)

 

Now wide awake and revitalized, we mosied back from whence we came and upon reaching the basketball court proceeded thusly:

 

Lunge walk to one end and back followed by 25 Merkins

Burpee jumps from one end and back followed by 25 squats

 

10 Diamond Push Ups

10 Dive Bomber or “Under the Fence” Push Ups

10 Mission Impossible Push Ups

 

10 R Leg step ups

10 Left Leg Step Ups

10 Squats

 

Foregoing the senselessness of a nameorama of 2, Pelican prayed us out a the last drop of alcohol finally evaporated from his pores…for now!

Arrived to the AO with rain showers and no one in site thinking one may return to the warmth of his bed.. Hold up here comes 1 wait 2 and 3 here we go!! QIC appreciated the PAX posting in unfavorable conditions so let’s begin. We journeyed the standard course for 3.44 miles mixing in some HIT-IT learned from Turbo the day before. HIT-IT meant bursting for 20 strides numerous times along the route. After an impressive 29.02 time and 15 min to spare  we did 20IC Merkins, PJ, IW and then did some stretching. Thinking time had expired the QIC realized there was still 5 min remaining at which the Pelican requested some extra work at the playground.. Moseyed over to 10,8,6,4,2 pull-ups to close out..

Thanks for the push Pelican!!

coutarama, annoucearama, COT

Appreciate the lead and thanks to Steve leading us out in prayer!!!

It was a little lonely for my first Q but Steve and I made the best of it.

We started with an awkward and small COT and then hit the road.

10k completed in just under an hour, 9’36” pace.  I learned Steve could be considered a Yankee and and Left Coaster during our random conversation, but I still think he’s a good dude.

Great weather and great workout!

4 men showed up at the Marsh following day light savings rollback to tackle the Tabata. The Pelican expressed how much he missed Arizona because of not having to deal with the daylight savings time. Being the observers that they are Steve and Butt Splice saw the Qs phone and figured it was Tabata Monday.. Disclaimer and let’s begin.

Warmarama

25 all IC SSH, WM and BK.

the thang

8 cycles

Cycle 1 Merkins and MC

Cycle 2 Box jumps and Al gore pose

Cycle 3 Sprints and LBCs

Cycle 4 Bear crawl and oblique crunch.

Cycle 5 Pull-ups and knees to chest

Cycle 6 Crab walk and Plank jacks

Cycle 7 Lunge walks and Squats

Cycle 8 Burpee and Flutter kicks

 

Countarama, annoucarama, COT

Thanks to Butt Splice for praying us out..

 

Appreciate the opportunity to lead gentleman.

Great start to the week