After a brief warm up, mosey down to Lakefront for 10 sprints along Lakeshore Dr. of about 75 yards. Then, legs fully weakened, crank out 2 longer sprints of about 1-2 blocks.
Mosey back to Marsh for some pull ups, Bulgarian Split Squats (Steve’s favorite), Merkins, finishing up with some core work, especially for Captain Core himself, Sir Wacker.
COT. Thanks to Akbar for praying us out.
Eight men came out of the gloom to brave the slop at Rock City in a misty 57 degree, no wind morning. A few months back Tanner unveiled the 300! at Rock City, but it was the second part of a workout and was not completed. Such a challenging workout was definitely a keeper. YHC decided to start with the 300! to ensure it was completed. T-claps to Rudy for completing a 3-mile prethang.
Warm-up: SHH x20; Mountain Climbers x20; Arm Circles (10 forward, 10 backward); Imperial Walkers x20; and Grass Grabbers x15
The Thang
PAX carried rocks around a significant body of water to the 50 yard line and let them rest while we worked on the 300! PAX paired off at each side of the 50 yard line and each corner of the goal line. Each corner was assigned an exercise x 75 (for a total of 300), which included merkins, shoulder taps, big boi sit-ups, and jump squats. The 300! began with a clockwise bear crawl to the next corner. PAX 1 completed 10 burpees while PAX 2 worked on the 75 reps of the requisite exercise and switched until all 75 are complete (similar to DORA). Upon completion, the pair bear crawled to the next corner to complete the next exercise/burpee combination, all for a total of 200 yards of bear crawling, 300 exercises, and at least 40 burpees per PAX. YHC was the six, but T-claps to the group for planking and completing Mary at the 50 yard line while waiting.
With only a few minutes remaining, the PAX completed 10 of the following, in cadence, followed by a 20-yard suicide sprint and back to the 50 yard line: overhead presses, curls, chest presses, rows, squat presses, and triceps extensions. T-claps again for Rudy for completing the first 20-yard suicide run with his paperweight…I mean rock. He was able to throw it in his pocket on the run back to avoid injuring his back. He elected not to carry it on the remaining runs.
With only five minutes remaining, PAX returned their rocks and met at the flag. With less than five minutes remaining, 25 LBCs were completed so no one felt cheated.
COT: Count-off, name-o-rama, announcements (RRR wrap party on 2/29), and intentions (Rudy’s father, our deployed military, and the intentions we hold in our hearts).
T-claps to Logo. He continues to show up and doesn’t quit!
Post-Thang
Rudy was eager to complete another mile before leaving. He was able to guilty YHC into making the lap after fartsacking the pre-thang. We also remembered the flag! Thanks for the motivation Rudy.
Thank you for the opportunity to lead and being good follower. Because of F3 NOLA, I’ve pushed far beyond the arbitrary limitations I’ve put on myself. I’m in the best physical condition of my life!
From Goose: As the PAX circled in the light of a cold Saturday morning, YHC received for the first time as Q the focused look of many men trying to guess the type and magnitude of the pain they’re about to endure. And, though the beatdown wasn’t an overwhelming challenge for most, it was certainly a different experience than they could have guessed.
Warm-ups consisted of IC: SSH, Seal Jacks, Windmills, toe touches, high knees, and butt kicks.
The Thang was varied and sundry:
First, moseyed to the small open field area before the gazebo and broke into two teams of eight, then into groups of four facing each other about 10 yards apart for 6 rounds of shuttle runs using small cones for moveables. Each round was followed by decreasing numbers of burpees and big-boy sit-ups.
Then, moseyed about half a mile away from the flag, just over the bridge to a larger open field. Here, in honor of Valentine’s Day, we all got a little closer with some touchy-feely quality time.
This started with the Tunnel of Love during which all PAX lined up shoulder to shoulder in plank position while the man on the end army crawled through the tunnel followed by the next until all had wormed their way through and all jokes about overhead clearance were exhausted.
We then flipped onto our 6 for the Bridge of Hate: all PAX lying shoulder to shoulder as the man on the end lowers himself onto the row of eager hands to be passed, crowd-surfing style, to the end. Each man endured the slow, sloppy process, though wardrobes threatened to malfunction, and the use of knees became necessary to move more than a few men. (Grover, however, being last, was shot like a javelin down the line.)
This was followed by Three Amigos: the PAX split into groups of three, and each group stood back to back, linked arms, and dropped into a chair-sit position. They then walked in that position about ten yards, completed five copperhead squats together, and squat-walked back.
We finished in that field with four rounds of exercises (50 LBC’s, 40 SSH, 30 jump squats, and 20 Merkins) each followed by a forty yard sprint into a ten yard army crawl.
We moved back to flag using a lighter version of a Bataan Death March: Indian Run with the last man stopping and doing three burpees before catching up, tapping the new last man (so he can stop and do burpees), and running to the front. The line was long and the distance short, so most only had one round, but with the time left at the flag, we completed one round of vacuum cleaners and a couple of side-plank domino/waves in a circle.
Vacuum cleaners: partner 1 holds partner 2’s legs wheelbarrow-style and moves forward ten yards where partner 1 does 5 Derkins, then moves backwards in the same position to the start before flapjacking. Communication was key for this one, and hand-walking backwards was unexpectedly brutal.
COT, Count, Name, and Maverick prayed us out.
Thanks to all who posted for this VQ! It’s truly an honor to journey with this crew!
Cold and Windy morning at The Uptowner. YHC got the call the night before to fill in for the Q so a Valentine’s Day theme came to mind. We’d take a break from the RRR miles and focus on warming up for “the big night” with out better halves. Here’s what we did…
Warmup – IP, WM, AC, Bead Wave (cause it’s MG),
Alabama Ass Kickers (for War Eagle and Tua), Monkey Humpers (cause it’s Vday)
DIEGO – similar to Dora but tougher. Exercises were a Vday theme…
Grab a rock, partner up and line up approx 15yds across from tree line
100 Thrusters – Bear Crawl
150 Pickle Pounder – walk w/rock overhead
200 Curls For The Girls! – Side Lunge
250 Wife Pleasers – walk w/rock overhead
300 Oblique Crunch…love handle conditioning (alt x10) –Lunge Walk
Head back to rock pile…Curls x10 and Press x10 while en route.
COT and BOM. Great way to start the day.
A traditional Tsunami Beatdown.
8 Pax gathered in the humid gloom.
After a disclaimer we ran to the circle of power for a warmup:
SS Hop x 20, Self Love x 10, Imperial Squat Walker x 20, Open the Gate x 10.
We then ran to the Green Grass of the Tulane quad for a 7 of diamonds:
We did each exercise at each corner:
7 Burpees, 14 Merks, 21 Tin Snips, 28 Squats, 21 Tin Snips, 14 Merks, 7 Burpees.
Mariah finished first and lead Mary.
Back to the flag for COT and Prayer.
25 Pax Gathered in the Gloom for a running + burpee workout.
After a disclaimer we began with a warmup of:
SS Hop x 20, Grass Grabber x 10, Mountain Climber x 20.
Then to the track for 2 laps around the park. Starting with 10 burpees we then ran to the St. Charles entrance and did 10 more burpees then back to magazine with 10 more burpees. We then did another course for a total of 50 burpees and 2 laps around the park.
For those who finished early we did BLIMPs along Oak Alley, El Wire tired to EH the “Tulane Bowling Team”
Back to the flag for a COT, Prayer.
The pre-thang ranged from 1-3 miles and EVERYBODY was running around somewhere! The eventuality of 3 groups of sub-PAX converging on the flag(s) within the cock’s crow of 6am gave way to the somewhat unorthodox beatdown that went something like this…
THANG
Gathered in the driest area near the flag, the PAX commenced to SSH while Sir Einstein the Gallant galloped to the rock garden area and back, an approximate 10th of a mile. And so it went, changing exercises, as each man departed and returned. These included Imperial Walkers, Windmills, High Knees, Overhead Claps, and Scorpion Kicks.
After moseying to the Justice center, the PAX continued to exercise in the absence of each man who, in turn, ran on back to the rock garden area before rejoining his comrades. Fully and properly warmed up, the next set of exercise included Merkins, Jump Squats, Groiners, Burpees, Monkey Humpers, Carolina Dry Docks, and Apollo OH NOs.
Staying with the same running route, the PAX next made use of the stone benches in their midst by doing Box Jumps, Freak Nasties, Hop Overs, Irkins, In & Outs, Dirkins, and Prayer Squats.
So as not to ignore a perfectly good set of steps, the PAX carried on doing L Calf Raises, R Calf Raises, Irkin Plank, and “Step Up/Step Down”. QIC and Cowbell ran out of time and so ran an extra lap on the way back to the flag where…
COT
Count/Name/Einstein prayed us out with customary short, sweet and to the point words.
I know we didn’t do much but stand around in a few different places, but I appreciate y’all following along any how!
Man it’s been a long time since YHC has written a backblast. And while I’d love to blame it on that insanely good BB Hawg dropped on us last week (I mean, who wants to follow that?), it is of course out of pure laziness. So thanks to today’s special guest for helping to get me back on track.
Usual warmorama, went something like this: arm circles, cherry pickers, windmills, imperial walkers, seal jacks, toe touches, all IC at or around 15x.
Thang: Started things off pretty foolishly, considering the Nightmare was a mere two days ago: a Merkin Mile to the tunnel. That’s 1/4 mile, x25 merkins, 1/4 mile, x25 merkins, etc. Once we hit a mile at the tunnel, and 100 merkins, we partnered up for:
Wilt Chamberlains, or some modification of it: 100 LBC’s, 100 squats, 100 flutters (2-count) and 100 lunges. Cumulative count, with P1 running down to the base and backwards back up for the flapjack.
Modified Merkin Mile back to the flag, with only half the merkins (that’s right, only 50 this time, that’s it. Not like Hammer and I didn’t do 400 two days ago), back for just enough Mary with a guest appearance by our own Backdraft, back from Gitmo! In his prolonged absence he had all the times wrong, but hey, we were happy to catch even a few minutes of him.
Mary was leg raises, Putins, Jane Fonda’s (including all three stages: plain jane’s, quick pulses, and heel-to-knees).
COT with Pik praying us out. Welcome back-Draft, it’s great to have you posting again. Start recruiting some of your friends for next year’s Ivan, seriously, it’s never too early to start plotting.
Thanks to Goose for stepping up to Q ( a VQ no less!) this Saturday, let’s all post to support… and thanks men for posting this morning, for getting me out the sack, and allowing me to lead such a great group of men. It’s always a pleasure.
With rain forecasted, the plan was to work-out inside of the parking garage, using the F3-Deck-Of-Death routine. But the major rain held off, so we headed up to the upper deck for some fresh air and a modified D-O-D.
Warmed up with 20xIC: windmills, s.s hops, arm circles, high knees, imperial walkers, seal jacks, good mornings, butt kicks, toe touches, smurf jacks.
With the Deck-Of-Death, clubs=burpees, diamonds=merkins, spades=squats, hearts=crunchy frogs. Modified on the J,Q,K, face cards with; a run down the ramp, up the stairs, and across the upper ramp. Modified on the Ace card with a 50 yard bearcrawl and run return. Modified on the Joker with an exercise choice of whoever drew.
Time expired about 3/4 through the card deck.
Back at the invisible flag, we counted off, someone blurted out some stuff about Bushwacker. And Bart2Steve prayed us out.
Thanks Gents. See you next Wednesday.
22 Pax
Conditions
Clear, 53 F, Feels like 55 F, Humidity 84%, Wind 6mph from SSW.
Warm-up
SSH x 25; Peter Parker x 25; Windmills x 15; Merkins x 25; Squats x 25
The Thang
Four Corners: NE corner = 20 burpees; NW corner = 30 merkins; SW corner = 40 Squats; SE corner = 50 Big Boi Sit-ups. Pax can attack the corners in any order they choose. We finished, run back to the middle and line up in plank in the order you finish. T-claps to Mahatma for finishing first.
Rarajipari: YHC counts off 5 teams for a game of Rarajipari. Each team has one baseball that they must kick to their destination. No rules other than it must be kicked there. First destination is The Foundry. T-claps to team #4 for winning – YHC, War Eagle, Triple Shift, and Willie.
The Foundry: 5 stations: Pull-ups; Squat Jumps; Dips; Dying Cockroaches; Imperial Walkers x 25 IC. Imperial Walkers were the count. All pax except Team #4 could not touch the ground at anytime during pull-ups. If so there was a penalty. Penalty: More pull-ups while everyone else stretched their hamstrings.
Rarajipari to the practice field by Diagonal Avenue. T-claps to Team #2 for winning. I don’t know who that was, because it wasn’t me.
Bear Crawls: Bear crawl to the far end zone, then turn around and come back. When the lead dog (or bear in this case) reaches you on his way back, turn around and come back with him. Penalty = 30 merkins every time you drop to your knee or stand up. Team #2 was exempt from the penalty. T-claps to King Kong for being the lead dog.
Rarajipari to the fountain without a fountain in front of NOMA. Team #2 finished first again.
Ledge Work: Incline Merkins x 7; Dips x 7; Channing Tatum x 7; Tatum Channing x 7; repeato.
10! – A set of 10 Squats, 10 Merkins, 10 Big Boi Sit-ups, then a set of 9, then a set of 8…finished with a set of 5.
Mosey back to the flag for COT
NMM
