Category: Backblasts

  • Crazy 8s

    Conditions

    Mostly cloudy, 65 F, Feels like 66 F, Humidity 93%, Wind 8 MPH from ESE.

    Warm-up

    Imperial Walkers x 31; Shoulder Taps x 31; Arm Circles: Forward x 16, Backerds x 15; Windmills x 10

    The Thang

    Grab your favorite rock and circle up for the duration.  Crazy 8s with a Deck of Death.

    • Hearts – Ground ‘n Pound con roca.  Reps = card value (2-14)
    • Spades – Squat Thrust con roca.  Reps = card value (2-14)
    • Diamonds – Curl to Press con roca.  Reps = card value (2-14)
    • Clubs – Core Exercise on the card sin roca. Reps = card value + 10 for numbers; 25 for face cards, 50 for the ace
    • Jokers – Repeat the last exercise
    • 8s – Do 8 eight count body builders each time an 8 is drawn

    NMM

    • Apparently I walked in hot and late.  Thought I had perfect timing to coolly stroll in at 0530 and give the disclaimer flag in hand, but the mumblechatter revealed that it was 0531.
    • War Eagle continues to be a non-conformist with his rock selection.  In spite of all of his peers selecting the traditional Pontiff drainage rocks, he continues to use a man-made cinder block.  Will War Eagle’s non-conformity lead to amazing success like Bill Bradley’s granny shot free throws, or will he always be viewed as a nut job like the guy that works out barefoot with F3 Nola?  Only time will tell. 
    • Mahatma taught us all an important life principle today.  Mahatma had a misshapen rock that was not easy to handle for some of the exercises.  After a round where some of the Pax traded rocks, Mahatma ended up with Frac’s rock.  Those of you that have posted at Rock City or The Uptowner may be familiar with this beast of a rock.  It appears to be a nice oblong shape that would be easy to handle, but once you start with it, you learn that one side weighs about 35 pounds and the other side weighs 15.  Remember kids, whatever your struggles are in life, there’s always someone else out there that has it harder than you. 
    • I suggest we start naming rocks.  I imagine that the aforementioned rock did not take kindly to our talk about its one-sided girth.  I can hear it protesting “It’s not a toomah!” like Governor Arnold in Kindergarten cop.  Therefore this rock shall henceforth be known as Schwarzenegger. 
    • Strava had my total mileage today at 0.18 miles.  That’s a successful Uptowner in my book. 
  • Westbank Circuit Course part II

    Back in Sept 2018, the PAX from Master Melvin attempted the WestBank Circuit Course. During that attempt, we were able to do about 6 rounds of the circuit for a total of 2 miles of running.

    Today, we attempted the Course and we did 9 rounds for a total of 3 miles!

    We started the morning with:

    SSH – 10
    Sun gods – 10 each direction
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10
    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7

    Then we moved to the WestBank Circuit Course:

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Box Jumps
    Station 2: Tricep Dips
    Station 3: Burpees
    Station 4: Super Crunches
    Station 5: Diamond Merkins

    After 9 rounds, we ended with some cool-down stretches and a mosey to the flag and close-out.

    That was awesome to see how we’ve grown over the last year. Cool thing is though it was an individual effort, we did it all together!

    Great job, guys! BestBank!

  • nuR yllaW

    -Rev Sox

    Thank you for the opportunity to lead and pushing us all to continue, especially on days when we are all tired and sore.

    6:15am

    Count-Off, Name-O-Rama, Intentions, and Prayer

    6:10am

    YHC leads the Pax in a series of stretches and finishes with a round of 23 flutterkicks, so War Eagle needs to lay on his back in the wet grass before the workout is over.

    6:08am

    FracSac arrives at the track to discover the Q’s original instructions and workout with the Pax for the final ten minutes.

    6:00am

    The Pax returns to the starting point after running the 3 miles of the two loops. The Pax runs 4 laps around the track to hit 4 miles for the morning.

    5:33am

    FracSac arrives at the Wally Run to find the Pax gone and out of sight. In hopes of finding the Pax, FracSac takes the route backwards in hope to find his F3 brothers mid-run and finish with the pax. Little did FracSac know, he was going in the same direction of the Pax and perfectly following the Q’s instructions only 3 minutes behind.

    5:30am

    YHC started the Wally Run promptly at 5:30am with a short disclaimer and instructions with a slight wrinkle for this morning’s run. The Pax will run the standard Wally Run route backwards. The Pax will go left instead of right at the start and go around the neighborhood hitting Woodvine first and Duplessis last in reverse of the standard loop. The Pax was off and running in less than 60 seconds.

  • Everyone Loves Jailhouse Rock, a Tribute to the King.

    Everyone Loves Jailhouse Rock, a Tribute to the King.

    In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”

    W/U

    • SSH x 35
    • HB x 35
    • IW x 35
    • AC x 18, Reverse x 17

    The Thang

    Don’t Be Cruel

    • Burp & Merk to 10 Merkins

    All Shook Up

    • Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song.   Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).

    We Can’t’ Go on Together with Suspicious Minds

    • Lunge Indian Run from track to road, then Indian Run to NOMA

    Find your twin Jesse Garon Presley for Dora 1-2-3

    • 100 Merkins
    • 200 Squats
    • 300 LBCs

    Indian Run back to the Flag.

    Counterama, Namerama, COT.  Happy Birthday Elvis!

    Thank you for the opportunity to Lead, Thank you very much,

    Da Parish

  • Scrambling for Substitutions!!

    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 👊🏻💪🏻✌🏻

  • Whoa there little buddy…margaritas must wait!

    First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year???  YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up.  Soon we were joined by Squeal and Jingle Vader.  Let’s get started!  Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later.  Off we go.

    Stay in place and circle up for:

    Warm Up

    • Halos 10 Left then 10 Right
    • Windmills IC X15
    • Self-Love IC X20
    • Line Up on Soccer Field for Toy Soldiers until Q yells halt then Open Gates till Q yells halt and then Close Gates till Q yells halt.  Mosey back to bells.

    Circle Up for Iso and Combo Bell Exercises:

    • Lunge + Press IC X20 (Down/Up)
    • Rocy Balboas IC X20
    • Curl + Press + Tri-Extension
    • Rocky Balboas IC X15
    • Chest Press in Boat Position IC X20
    • Rocky Balboas IC 15
    • Skull Crushers in Boat Position IC X20
    • Rocky Balboas IC X15
    • Rows IC X20 L then R
    • Rocky Balboas IC X15
    • Switch KB Swings IC X20

    Mosey to bottom of hill for:

    11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.

    Mosey to Flag for…. Whoa there little Willie!  Bring that Bell back. Close that trunk.  We’re not done.  As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game.  We got one more thing to do!

    Circle up for Mary:

    • V-Sit Up with Russian Twist IC X10

    Now we are done!  Who Dat!  Oops too soon.

    Count-off, name-o-rama, announcements, intentions and prayer.

    Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!

    Thanks for letting me lead!

  • Purple Haze 😈

    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.

  • First Stomp of 2020

    First Stomp of 2020

    22 men came out in the darkened gloom to kick off 2020 with the 610 Stomp. No better way to start the year than a good run with your 22 best friends.

    The Thang

    YHC started with the basic disclaimer and gave the instructions for the morning run. Run out to the Wisner Bridge. Celebrate our run to the bridge with 10 celebration burpees. Run and back and forth over the bridge until the Q calls the time. Celebrate the end of the bridge runs with 10 more celebration burpees and run back to the flag.

    Important lesson learned this morning: Don’t follow Shuffles. Shuffles will go the long way. Shuffles can run faster than you, so take the short way to arrive at the same time as Shuffles.

    The Pax followed Shuffles the long way to the bridge and completed the 10 burpees at the base of the bridge. The pax proceeded to run back and forth over the 610 until YHC rounded everyone up to do 10 more burpees at 6:05. The pax ran back to the flag for the end.

    The Conclusion

    Count-off, Name-O-Rama, and one FNG. The Pax was off their game with name suggestions outside of Hawg who wanted to name the FNG something Canadian since the FNG was from Detroit. YHC went with Crazy Cat Guy. I hope he returns.

    Thank you for the opportunity to lead. May we all lead and push one another throughout 2020.

  • Hawgcycle’s Running New Year’s Eve

    The Thang

    Run as far as you can in 22:30 and then turn around and come back. The goal was to try and run farther than you ever have at the Stomp. Some accomplished that. Shuffles, who doesn’t have a watch, ran to where he always does, the other side of the bridge, and turned around. A few saw the top of the bridge for the first time. Kuch garnered 18 achievements on Strava. YHC earned one.

    Another year in the books. Here’s to continued acceleration in 2020.

  • King Cake Conditioning

    If you get da baby, you gotta Q the next workout

    January 5th is day of little significance, at least in all places outside of South Louisiana. For those of us fortunate enough to live in and around The Big Easy, it’s the last day that we, at least the purists, will have to hold out to the temptation of scarfing down a piece of king cake…..that’s cause the following day is King’s Day, aka Epiphany, when it becomes kosher to enjoy that tasty treat unique to our hometown. Plus it’s “officially” the end of the Christmas season making way for all things Mardi Gras! That being said, YHC thought it would be fitting to have a king cake conditioning theme for this morning’s Renaissance workout, focusing on cardio and core, in an effort to make room for the doughy goodness that is sure to plaque kitchens and break rooms throughout the region. Here’s how the morning went…

    Catfish was first PAX to arrive…t-claps for running there! Dax came on his bike…t-claps for biking there! Hokey drove up, despite a lingering knee ailment…t-claps for still posting! YHC had no pre-workout recognition other than having a rough game plan for the morning. Started things off with a warmup COP consisting of IW, AV, Toys Soldiers, PP, Side Lunges, and SSH.

    Then on to the meat and potatoes, or dough and cinnamon…

    51 days in Mardi Gras season this year, so that was our number of the day. Plan called for a total of 51 Burpees, 51 Big Boy Sit Ups IC, 51 Shoulder Taps IC, 51 Gas Pumps IC, 51 Box Cutters IC….and running approx 5.1 kilometers (3.17 miles). We broke up the run in 3 legs, stopping 3 times for 17 reps of each exercise. The moseying brought us throughout the park, structured so that the PAX that needed modification could do so.

    Ended up behind the museum for 2 rounds of obligatory “Sunday Mornings”, just to keep things kosher.

    Good times, great F2, ended with a COT and BOM. Perfect attendance at coffeeteria for deep conversation solving many of the world’s problems.

    Not many better ways to start a Sunday.

    Tool