6 Pax Gathered for the second running of the Tsunami 7 of Diamonds
A quick disclaimer about not being a personal trainer and we were off to the circle of power for a brief warmup:
Sidestraddle Hops x 20, Hillbillies x 20, Mountain Climbers x 20
Then a run to the Tulane quad for a true 7 of diamonds:
At each corner of the quad:
7 burpees
14 Murkins
21 Tin Snips
28 Squats
21 Tin Snips
14 Murkins
7 Burpees
86 and El Wire lead a circle of Mary
Run Back to the Flag
Count off and prayer.
After checking that at least one other man would show, YHC picked up the still unclaimed Q for the Marsh before heading off to bed. Head to pillow, the 1st and last line of thought before plummeting into restful oblivion was of secreted cinder blocks!
WARMORAMA
all IC x13 (for Mackenzie’s sister and to best Steve by 1):
Imperial Walkers
Abe Vigodas
Toe Touches
Fire Hydrants
Scporpin Kicks
THANG
Partner up at the baseline. 4 rounds, with each partner getting a chance at each core exercise – while P2 runs a suicide: LBCs, Freddy Mercury’s, Flutter Kicks, 100s
Long-Distance 11s:
Starting at the intersection of Lamarque and Livingston, 10 cinder block man makers, run to intesection of Livingston and Marigny for 1 3-count Mountain Climbers. 9-2, 8-3, etc.
COT
Count, Name, and Garfield lead us out invoking blessings on all things important to the PAX.
Thanks for following this pied piper without a plan or a road map! It’s good to know we always leave better than we arrive.
12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.
warmup
Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.
After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.
Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.
Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.
Finished off with the COT and intentions.
Maverick put such a whuppin’ on our upper bodies yesterday at the Gipper that YHC had preordained there’d be no burpees, no merkins, and no pull-ups at the (post) Scramble this morning.
We began with one the slowest warmoramas YHC has led, and I’ve led some pretty slow ones. Good Mornings, at an excruciatingly sluggish pace, followed by windmills, toe touches, IW’s, and lunges, all x12 IC for Mackenzie’s birthday. Happy birthday, Mackenzie, whoever you are.
Finally, time to mosey. Traditional route plus some – after Sunset Point we doubled back to hit the Hermitage loop for a second time, bumping our mileage up to an even 4.
Things went south at about this point, when Akbar went AWOL, which in turn sent Shooter running in circles, which in turn had the rest of the PAX performing exactly 127 LBC’s. This, along with some overly-chatty announcements, sent us over on time by about six full minutes. Luckily, Turtle was not present to note my disrespect of the time.
Soon-to-be-retired Garfield prayed us out and the PAX scattered like the wind. Thanks men for getting me out there today, some mornings are tougher than others, and I’m incredibly thankful I have you guys to hold me accountable.
Danger Zone 11/4
YHC was not at the latest running of the Danger Zone on Monday. No one was at the latest running of the Danger Zone other than Hawg. Hawg did many dynamic stretches. He sprinted 5 times. No one was injured. His legs were sore the following day. Hawg will continue to sprint 5 times every Monday morning at the City Park Track in preparation for the 2049 Boston Marathon. Join him at your own risk.
Wally Run 11/7
Six men came out for the Wally Run on this delightful fall morning. In an attempt to establish a standard route, Rev Sox led the men on the same course as the first three Wally Runs.
Following the disclaimer, the Pax ran around Pontiff to the park exit opposite of the imaginary flag (where are all the flags lately?). The Pax ran the two mile lap around the big houses in Metairie while engaging in profound conversations. Mambi truly missed out this morning.
The Pax finished the lap around Pontiff at our return, and we ran a 2nd lap around the park for a 4 mile run in total. The Pax ended with stretching and the discovery that YHC knows nothing about stretching.
Count Off, Name O Rama, Announcements, Prayer
-Rev Sox
Nice fall weather greeted 12 PAX for the beatdown at the Foundry. When the blackberry beeped signaling 5:30am, YHC issued the disclaimer and off we went.
We started with a short mosey to the round-a-bout for high-knees, and carioca left and carioca right around the neutral ground. PAX circled up in the grass area of the neutral ground for warm-ups including SSH x 18, Imperial Walkers x 18, Windmills x 14, Arm Circles, Grass Grabbers x 14, and Self-love.
Thang 1 – YHC wanted to do something that had not been done before at the Foundry so we decided to incorporate bear crawls up Roosevelt Mall to the new Louisiana Children’s Museum. We met at the light post near the flag and PAX would alternate bear crawl and sprint between each of the 15 light posts from the flag to the Louisiana Children’s Museum. At each light post, each PAX does 10 Monkey Humpers. We did have to watch out for land mines when bear crawling – sorry @Dirty Dell.
Thang 2 – PAX circled up near the benches by the Louisiana Children’s Museum for 1 minute AMRAP of the following exercises, alternating Mary and other. Dips, LBC’s, Incline Merkins, Flutter kicks, Step-ups, Freddie Mercury’s, Decline Merkins, and Plank.
Thang 3 – With about 10 minutes to get back to the flag we started from the far end of Roosevelt Mall and alternated lunge walk and sprint between each of the 15 light posts up Roosevelt Mall. At each light post, each PAX does 10 Merkins. We got through about 10 light posts and sprinted back to the flag for 6:15.
PAX circled up for count-off, name-o-rama, intentions, and closing prayer to Sky Q – I am grateful for the support of F3 Nation and the opportunity to lead. @High Rise – thanks for the heads up on the Q this week as I had not checked the Q sheet.
It was a beautiful Sunday morning where 5 PAX, equipped with an extra hour of sleep from falling back, gathered for a classic Sweaty Bells workout on the bustling banks of the Mississippi River. The standard disclaimer was given, and the following warm up commenced in cadence:
SSHx20, Windmillsx15, Grass Grabbersx10, Arm Circles Forward/Backwardx5
Halos x10 each direction, Figure8s x10 each direction, KettleBell Swingsx10
The PAX then slow moseyed to the base of the hill for 15s with Thrusters on one side and Low Slow Squats on the other using kettlebells for each exercise, and the bell was suitcase carried over the hill alternating arms each time. 15s is a cousin to 11s!
Next up the PAX performed the following in a very slow cadence to maximize the burn:
SIngle arm curls x 10 each arm
Single arm tricep extensions x 10 each arm
Rows x 10 each side
Standard Curls x 15
We ended the workout with a round of MARY in cadence:
Penguins x 20
Gabby Wipers x 10
LBCs x 20
Count off, Nameorama, announcements, and intentions were given, and the workout ended with a prayer. It is always an honor to lead this group of men in a workout!
Two notable occurrences right outta the gate at Granny’s this morning: Nacho posted for the first time in aeons, and Cowbell posted naked. Well, not technically naked, but in his mind I’m sure it felt that way. In his four years of F3, this was his virgin sans-bandana post. It’s like Haley’s Comet, you’ve gotta wait another 75 years to see it again.
Warmorama: Seal jacks, toe touches, SSH, good mornings, IW’s, all at or around 20x IC. And then the warmorama kinda morphed into a quick COP: mountain climbers, shoulder taps, peter parkers, all 15x IC, followed by 15 merkins OYO.
Mosey over the river and through the woods to the tunnel for a simple but miserable routine (welcome back, Nacho!): 10 burpees, 10 squats, 10 big boys, 10 merkins. Run down through tunnel and up to the other side, 9 burps, 9 squats, 9 big boys, 9 merkins. Back and forth and back and forth, descending until completed. That put us on the opposite side of the Florida, so we did a nice long run of Lt. Dan’s back across. Pelican asked why it was called Lt Dans, and I explained the reasoning (afterwards, you “ain’t got no legs”). But, Pelican countered, at the end of the movie, Lt. Dan has magic legs. Hmm… YHC didn’t know how to respond to that….
Mosey back to the flag with time enough for 30x IC LBC’s, and then Chewy prayed us out, reminding us to be thankful for our good health. T-claps to Nacho for the return post (aka kotter), hope to see you back out again this week. Thanks men for the chance to lead, appreciate you guys helping to keep me strong and sharp!
On the eve of what turned out to be a surprisingly strong tropical depression, YHC was looking at the weather forecast for Saturday morning and decided to change things up and keep the pax under the peristyle in an attempt to stay relatively dry.
Waking up YHC was surprised to find the rain was not as bad as expected, but still drizzly and windy, with storm debris all throughout the streets. The day started with a bit of adversity as YHC’s route to City park was redirected due to a large tree that had overturned during the night forcing a major detour. This led to YHC arriving to the Peristyle at 6:35. T-claps to Shorty for stepping up and leading the pax in some warmup to get things going.
We moved from the great lawn over to the peristyle to finish up the warmup of shoulder taps, arm circles, and windmills.
Thang 1
With everyone’s heart rate up we moved to to the main event – YHC‘s best impersonation of Tony Horton for a P90x style plyometric workout.
Thang 2
30 seconds each exercise AMRAP
Rinse and repeat entire circuit
Thang 3
Chest/tricep (2 rounds)
Finished with a merkin ring of fire
COT where we welcomed FNG I-heart, gave thanks for good health and fortunes and said a prayer for those in need.
Thanks for the opportunity to lead and SYITG!
