The Gipper had a perfect morning for The Chain…Plus. The PAX was small so we all got plenty of drag time. After a brief untaxing stretchy warm up the 4 of us ran a block to where the chain was laid out on Columbia St then of we went dragging it back the way we came through the oxlot a block away. Then another block run to get the Plus…two brake discs from my recent brake job 40 lbs or so and back to thread the 100’ of chain through them. Now we are ready. A count off to keep the 4 of us organized. Number one YHC took of with both end of the chain and dragged the brake disc as far as the burn would let me. Mean while 2,3,4 did an exercise. When the rattle if the chain stopped they ran the 100 yards or so and number two picked up the chain ends and dragged it back as far as he could go while 1,3,4 did the exercise choice of 1. When the noise stopped of we run to stopping point and 3 takes it back mean while the pax does what 2 suggests til tge noise stops and of we run. Hopefully you get the idea thank for 45 minutes nobody stopped doing something. Four round trips each brought us to the final block long drag back to the truck. Einstein seemed to go forever though he had to stop once fir traffic and found out how hard it us ti regain momentum.
A final short mosey to the flag and an obligatory SSH x10 to take us to COT and a prayer.
Turbo you missed a good one.
Category: Northshore
-
Ladder for FNG – from Hogs Breath
YHC had convinced a neighbor to come on out to the 007.
At 0530 I stood, alone at the shovel flag. When headlights appeared and a FNG hoped out of a truck.
Since there we only two, yhc took inspiration from another backblast.
Intro, Disclaimer, and Five Principles: Given
The warm up. Some Toy Shoulders, Mountain Man poopers, and Windmills
The Thang.
We began with a coupon march. Stopping at every park bench to do some step ups.
After about 20 mins of this, we dropped the coupons and preformed a ladder at the shovel flag
5 – 8 count body builders
10 – Burpees
25 – Merkins
50 – Squats
75 – LBC
100 – SSHTook a Mosey Lap, then back down
75 – LBC
50 – Calf Raises
25 – Squats
10 – Ierkins
5 – 8 countFinished with some Gas Pump Mary.
YHC broke an F3 tradition. I made an ultimatum for the FNG; at the COT the FNG swore they would accompany me on Friday to be able to be properly named.
Coffeteria followed. I will see y’all at the A1C or Splashpad!
-
Murph at the Marsh – from Jose10k
Simple: murph at the marsh with 6 of my brothers
-
F.R.I.D.A.Y. the 13th at the A1C – from Einstein
A cool 43 degrees at 5:15 a.m. with windchill -50 degrees at the A1C atop the Justice Center Parking Garage.
Warmup:
all 13xIC: numerousthen, spelling out the word Friday:
F = finger tip merkins (13)
R = regular merkins (13)
I = inclined merkins (13)
D = decline merkins (13)
A = alligator merkins (13)
Y = yowser merkins (13)Then with the remaining exercises we spelled out TRISKAIDEKAPHOBIA
All had fun…except for BBQ..because he wasn’t there!
Count-o-rama
Jose-10K led us out with prayer.
-
Ramble at the Scramble – from Russo
Mid 60s and overcast this morning, but no rain to speak of as a Pax of 9 gathered to run or ruck. Some things become old hat, which denotes old fashioned, predictable, uninspired, but to me its connotation is comfortable, stable, and reliable. Maybe not the best for pushing ourselves each and every week, but it will do well on a Thursday morning.
Warmup (all 10x -15x IC, except for Whacker who’s on IR)
– SSH
– Self love
– Toe touches
– Grass grabbers
– High Knees
– Butt Kicks
– Imperial squat walkersThang
5 runners (Bird, Pik, Speedy, Steve, Zoo) and 4 Ruckers (JV, Shooter, Whacker, YHC) took to the streets for “normal”, classic, traditional routes with maybe a twist or two thrown in.
Rucker conversation included casinos, Metairie traffic, fabric softener, LA looks hair products, Mardi Gras, and Italian food, in addition to making continued progress on solving all of the world’s problems.
COT, Count, Name-O-Rama, Announcements, and Prayer closed us out.
Special intention to F3 Knoxville on the passing of Cardinal and a reminder to us all to keep an eye out for each other.
Gents, thank you for reading and joining. My goal is to Q each of the AOs this year (maybe not the Au Lait with the Sabbath and all), so 2 down, 5 to go.
SYITG
-
Chewy’s Chewy’s Right, I’m an Idiot! – from Bushwacker
What would you say to your brother, who was 2 weeks out from shoulder surgery, when you pull up to an AO and see him standing there in standard maroon hoodie winter-wear and padded compound sling? If you were our own resident physical therapist Chewy, you would say, “YOU’RE AN IDIOT!” (though not in so many words. It was more like, “What are you doing here?!” and, “I don’t agree with this” and, “If I have Q next week and you show up I’m not leading.”) So why was YHC posting to a bootcamp AO with stitches, sutures, and a bum wing? Why was QIC leading a leg/core beatdown when he should be in bed convalescing? It’s because F3 is my medicine, and with great risk comes great reward! (and modifying is easiest when you control the exercises) And today the reward was an ample serving of lunge walking and ab ripping.
WARMORAMA
x10 IC:
SSH, Slow Squats, Torso Twists, Good Mornings, Self LoveTHANG
Entering the trace near the stairs, the PAX lung walked aaaaall the way to the bus depot.
IC x5,10 or 12:
Step Ups, In N Outs, Bulgarian Split Squats, Leg RMosied to the tunnel and partnered up. P1 ran down the ramp, lunge walked across the tunnel and up the opposite ramp, before doing the same in reverse order. P2 did a prearranged core exercise. For each round both partners did the exercise.
Hello Dollys, and LBCs,
On account of timeliness, the PAX cut short of the last exercise and returned to the hypothetical flag for Mary.
MARY
x25 IC: Little Manny Crunches, Gas Pumps, Flutter Kicks and 1 minute Plank
COT
Count/Name, and with special intentions for Bushwacker’s addled brain, Chewy prayed us out.
In the end, the risk was well worth it, though I have no intentions of repeating such foolishness in the near future. I went to my othopedist, got my stitches removed, and was told the “real fun” was about to begin. Bring it on!
This Thursday 5:30pm Movie Night @ Wackerville featuring Boondock Saints. 62215 Raymond Rd in Big Branch, bring your food/beverage of choice, there will be both a traditional and an Italian sausage king cake served.
Friday February 3rd 8pm start time @ the Gazebo on the Lakefront the Northshore PAX will be defending the Freedom Hammer in the 2023 KRAZY IVAN! Drinks to follow at the Barley Oak.
-
Thor #3 – from Akbar
Great day for another Thor workout, although we didn’t do it on the Top Gun Navy ship. Modified full body workout covering all muscle groups and a run in between.
Warm up – SSH, IW, lower back stretch 10 count, self-love, cherry pickers,
x10 each, run to stop sign and back in-between
Blockee, curl and press
Squat, curl and press
Alt Reverse Lunge (2 is 1), curl and press
Curls
Block Press
Freak Nasty
IrkinsMary – x20 Crunchy Frogs, LBC
Got in 5 rounds, last round x5 each.
Thoughts this week – focus on Faith instead of Fear. Russo prayed us out.
Announcements
Bushwhacker Boon Dog Saints movie this Thursday at 5:30, Meredith is making a King Cake
Krazy Ivan, Feb 3rd 8 pm (Friday)
Run Cajun Run starts in February
Endurathon set for St. Patricks day week.Have a great week, SYITG – Akbar
-
The dynamic duo! – from Jose10k
There are undoubtedly some amazing duos in history: Marlin and Dory from Finding Nemo.
SpongeBob and Patrick, Rick and Morty, Shrek and Donkey, Troy and Abed, Wayne Campbell and Garth Algar, Thelma & Louise, Bonnie and Clyde, Han Solo & Chewbacca , Batman and Robin, Mario and Luigi, C-3PO and R2-D2, Bert and Ernie, and Tom and Jerry. However, none can compare to how famous the duo of Jose10K and Moby are at the a1C. Okay, maybe not famous, perhaps notorious.
Here’s the Thang: Due to a beatdown at the gipper, young Moby needed some extra stretching to get going this morning. We did some epic Yoga to start everything off.
The Thang: 4 corners.
7 Merkins at each corner, 14 freak nasties, 21 copperhead squats, 28 lunges.
We ended it with some more deep stretches.
COT, and I prayed us out.
Always great conversations moby! -
City Hall Scramble – from Waterpik
Temp 50 degrees. Perfect conditions.
Nice combination of Ruckers and Runners.
Ruckers
Russo
JV
Akbar
BushwackerRunners
The Hammer
Zoolander
Speedy Gonzalez
WaterpikHave a great day, men!
-
Nutcrackers part II: it’s new to you! – from Russo
Right at 67 degrees and muggy for our first trip to Granny’s in the new year, where we welcomed the returns of JV and MeatSweats, as well as semi-regular Chewy and Site Q Steve.
Back when network TV was still somewhat of a thing, I remember NBC ran a series of commercials touting their popular shows that were in reruns with the tag line “If you haven’t seen it, it’s new to YOU!”
What a brilliant way to market warmed up leftovers, so I stole that thought today with a “If you haven’t done it yet, it’s new to you” beatdown incorporating bricks.
Warmup (all 10-15x IC)
– Seal jacks
– SSHs
– Toe touches
– Grass grabbers
– High knees
– Self love
– Imperial walkersThang
Tabata: 1 minute each with bricks, 30 seconds rest, 2 rounds, with some moseying before each one.
-Arm curls
-Cherry pickers
-Hallelujah squats
-Arm circles
-Triceps extensions
-Milk maidsNut crackers down the columns (where Chewy decided to break out his best “HULK SMASH” impersonation and crush one of his with his bare hands), followed by 11s: Crunchy Frogs and Merkins with the bricks.
COT, Name-o-Rama, and prayer closed us out. Remember Grundy’s Nightmare looks to be scheduled for this Sunday around 1. Check Slack for confirmation or more info.
Until the next time, SYITG.
