Mondays up in the Chilly Gentilly are strong.
YHC had the opportunity to Q at the Renaissance the day before, which is a great AO to workshop new ideas. Today we got to tighten it up.
WARM UP –
x10 Arm Circle
x10 Reverse AC
x10 Abe Vigoda
x15 Side Straddle Hops
x10 Parker Peter
x10 Peter Parker
Mosey to Elysian Fields – Indian run to end.
x20 SSH
THE GRIND –
Adaptation of the 4 corners
Goal is to do two rounds of one movement with a paired static hold. At each corner. Bringing with you a reminder of the previous corner, to compound the pain.
First Corner –
Circle Up. All hold plank position. One pax member starts off – 10 merkins – then next starts on his completion. All hold plank till circle is complete. Clockwise. Yup, hold it. We had a bigger group so short recovery upon completion of each circle throughout workout was decreed. Do two rounds. Run to next corner (approx 100 yards)
Second Corner –
Circle up. Plank. Reduced value of 5 merkins. Complete circle. One Round. Move to your six. 20 LBCs per pax, complete the circle. Doesn’t matter how you do hold it, but feet may not touch the ground. Just hold it… 2 rounds. Run to Next Corner.
Third Corner –
Circle Up. Plank. 5 Merkins, complete circle. On six. 10 LBCs, complete circle. Back to Feet for next movment. All hold trees (al gore) while each pax cranks out 20 squats. Seriously. Hold it! 2 rounds. Immediately sprint the distance to last corner.
Fourth Corner –
Circle up. 5 of each movement while all hold matching static movement. Complete then run back to starting point for stretching.
I’d like to work out the kinks on this one a little better so we could push through with enough time to go back down. It would be a good – solid – 45 minute plan for any Q. Either way, playing with the numbers a bit at each point is all it would take… For any interested to borrow.
As a note, what YHC likes about this type of workout is it is F2 conducive. As others have noted about the Stomp, doing a sustained exercise with opportunity to banter is always a good one to solidify the community and accountability.
As always, thanks for letting me lead. Thanks for the accountability to kick the week off right.
Category: Backblasts
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Hold It
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Sunday Funday
Nov 3 2019
Once again the Renaissance crew gathered in the gloom.
T-claps to Heisenberg who first appeared as a small dot at the entrance to the park, having rucked for an hour before the meet. Our small but dedicated group circled up and got to it.
WARM UP –
I’m calling this the “Tour Guide” – YHC led pax on a 15ish minute run through the scenic portion of City Park that F3 nation rarely visits. Kept the mosey strong with a halfway intermission of box jumps and inclined merkins. Ultimately made our way to practice track.
THE MEAT –
An improvised four corners.
First corner – All pax circle up, hold plank while each pax completes 10 merkins, counter clockwise, complete the circle. Two rounds.
Run half lap of track (200 m) listen to pax debate the definition of a “corner” as you pass two.
Second Corner – Again circle up. Again plank, again merkins @10, one round. Then on six for LBCs. 20 LBCs per pax member while all hold legs at 6in above ground or in LBC ready position. Whatever you do don’t let feet touch the ground. 2 rounds. Up for another half lap. Again, the “definition” of a “corner” sounds like a hot topic. Pass all the Army guys in their matching outfits (which were clean, unsweaty, and had no signs of workout) who were pointing and jealous of our F3 K9 pax member, DJ Diver, who had his vest and was blasting sweet tunes for all.
Third Corner – Again circle up. Again plank, again merkins @ 10, one round. On six, one round 20 LBCs. Up to feet, next movement. 30 squats per pax while rest hold trees (Al Gore). Two rounds.
Time became a factor and it is a poor Sunday Q who forgets our finishing burner… The one and only, Sunday Mornings.
THE POTATOES –
Run/Mosey to back of NOMA. 5 sets OYO
one set =
Assume the people’s chair, do 10 air presses
Down to merk position for 5 donkey kicks
Then Balls to wall, do one hand stand press, or count to 10
rinse/repeat
Side note –
As YHC takes more opportunities to Q I’ve noticed that the best compliment a Q can receive is grumblings and doubt from the peanut gallery. It means we’re getting somewhere, and the pax is getting what we all pay for – The Push. Have you ever complained when you’re working out on your own? Absolutely not. Because you just speak to management (yourself) and stop. The reward of F3 is we push and get pushed to a point we would not typically take ourselves. Getting comfortable being uncomfortable. That’s where the growth happens. Everyone of those complaints turn in to victories at coffeteria once it’s all over.
I don’t know how I started coming to Sundays… It might have been Catfish. But I’ve got to tell you. They are now one of my favorites. When it seems there is absolutely no reason to keep a commitment, even to yourself, and every reason to let off the gas… It might be the most important moment to keep it.
Thanks for letting me lead -
beatdown IN the lake
THE SCENE: Spooky Times at Okwata (Tropical Storm Conditions/Flooding).
F3 WELCOME & DISCLAIMER Yes!
WARM-O-RAMA:
From the flag, the PAX moseyed around the Mardi Gras fountain and ended up at the grassy area between the Mardi Gras Fountain and Lakeshore Drive where the PAX completed:13 PUMPKIN PICKERS,
13 SCARECROW ARM CIRCLES (forward and backward),
13 GOBLIN HUMPERS,
13 BAT WING FLAPS, and
13 FRANKENSTEIN WALKERS.
JUMPING JACK-O-LATERNS didn’t make the cut.
THA-THANG:
The PAX partnered up for “40 MINUTES OF HELL!”
The PAX Pairs completed:
- 50 Burpees
- 300 Squats
- 300 Little Baby Arm Circles
- 150 Merkins
- 300 Imperial Walkers
- 200 Shoulder Presses
COUNT-OFF & NAME-O-RAMA
8 PAX in Total: Dirty Dell, Breadsticks, Shuffles, Sogo, Jingle Vader, Sheetrock, Pop Tart , Briefs (Q)CIRCLE OF TRUST/BOM:
COT convened. The PAX kept each other in our prayers as the conditions were turning ugly all around us. We also prayed for all of the trick-or-treaters and their families tonight.ANNOUNCEMENTS:
Mothership/Muscleship battle/convergence on Saturday.THOUGHTS/SHOUT-OUTS
A lot of the great things about F3 were on display this morning. The beatdown was certainly a physical challenge, but it was equally (or even more of) a test of mental strength.
The wind was relentless. The rain didn’t let up. We were getting drenched by a fountain during parts of the exercise. The puddles we ran through were more like lakes. The streets were flooding all around us. But, we pushed through, carrying and supporting each other along the way. The brotherhood component to F3 was on full display.
Following the COT @ the warm-o-rama location we sprinted to our vehicles due to the deteriorating conditions. The flooding at the lake was severe. Water was literally less than an inch from entering my car. Everyone got in their cars and began to navigate the roadways to get to the the other side of the levee. The best part of the entire morning, in my opinion, happened at this moment. From my car, I see Sogo in the middle of Lakeshore Drive out of his truck with his emergency lights flashing. I stopped to ask him if he needed me to call someone to help. I thought for sure he was the one in need of help. I was mistaken. He was the one helping others! After going through 40 MINUTES OF HELL!; being pelted by wind and rain for the entire morning and presumably still being cold and definitely still wet and it was still raining and windy, Sogo was thinking of others in need.
Seeing this was the most inspiring part of the morning (and that is saying a lot because everyone was inspiring this morning).
We were between a levee and a lake with water coming from all angles, but we were together making ourselves better. Thanks to those that came out. I now prefer the rainy mornings.
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T is Tsunami or is it S
Lovely “fall” morning in NOLA to be running about….
Warm up with light stretching then a mosey to the corner of St Charles and Calhoun:
isometric hold lunge 30 second each leg
BLIMPS up the hill doing each exercise three times
mosey to the benches and OYO:
20 right leg step ups
20 left leg step ups
20 dips
20 decline merkins
mosey to the middle mountain:
10 jump squats on odd number floors and 20 merkins on even number floors running to the top
isometric hold calf raises for 1 minute
5 hand release burpees
isometric hold lbc 30 seconds
mosey to touch down Jesus
ring of fire 5 burpees
isometric hold lunge 30 seconds each leg
ring of fire 10 merkins
20 x dying bug
mosey to the flag, count, name-a-rama and prayer
Thanks for letting me lead,
86
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Double Booked
I was happy to take the fill-in Q though during my pre-workout moment of silence in the bathroom I checked my calendar for the day and saw I had a 6:30 meeting. Oops. Too late now- will just have to modify. Plus the pax always likes a quick run around the park.
Warm up:
Mosey around the parking lot to the bandstand for a warm up: SSH IC x 30, Forward arm circles IC x 20, Reverse arm circles IC x 20, Grass Grabbers IC x 30.
The Thang:
To the track for two columns of catch me if you can with 3 burpees for the tailing pax. Continue until all pax have rotated through.
Pull off into a really dark and wet circle of trees for an honorary ring of fire in the style of South Caroline Dry Docks in honor of visiting Pax, CDC, from S.C. Form from the pax was spotty at best.
Indian Run to the fountain benches. RLSU IC x 20, Dips IC x 20, LLSU IC x 20, Derkins/Should Taps/Derkins IC x 30.
Back to the track for POW run to the grassy knoll. Circle of mary. Sensitive pax not loving the wet turf. Comrade Douilles IC x 20, LBC IC x 19, Dying Cock Roach IC x 20
Two column Indian Run back to the flag. This was a good 3/4 mile run that the pax handled well. Shout out to two guys that have busted their butts and are step for step with the long runs: Squeal and Quincy. Nice work fellas!!
And I’m done, had to split out. I heard there was some additional Mary and something about nominating Tinkles for a F3 organizational award. You guys are so thoughtful. See you in the Gloom!
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YOU’LL NEVER SINK THIS BOOOOAT AH HA HAAAA!!
“It’s time for a showdown: you and me. I’m right here, come and get me!”
-Lieutenant Dan
The forecast called for the front line to roll through about 5am, but upon waking, it appeared that we had just missed the rain and tumult. Still the flashes of lightening and the threat of hazardously unpleasant weather seemed enough to keep attendance low. Arriving to a Steve-less Scramble, YHC knew it took less than hail and sleet to foster the fartsack for some. But Ackbar, Shooter, and the reliably tardy Cowbell had other plans.
WARMORAMA
x10 IC:
Imperial Walkers
Windmills
High Knees
Grass Grabbers
Slow Squats
Butt Kicks
THANG
The pre-ordained progression unfolded with the scramblers skipping over puddles. Cowbell specifically mentioned how getting his shoes wet would ruin his run….Oh would it now?
About 1.5 miles in (just long enough for Q to actually get warmmed up), lightening streaked across the sky and the heavens once more opened over Mandeville. The wind-whipped sheets of torrential rain, rather than ruining, actually invigorated the rambling foursome, who had by this point split into the engine and the caboose. A respectable sub-9 was had by all as the train pulled into the water-logged station.
MARY
A rapid-fire abbreviated Mary involved x20 IC (moving directly from one exercise into the next) LBCs, Freddy Mercurys and Flutter Kicks.
COT
Remaining comfortably on our soaking sixes, COUNT/NAME/ANNOUNCE/PRAY with Q taking the lead out.
F1/F2 coming next month at the Gipper Thursday Nov 21@6pm/6:30pm
Today was one for adventurers. Thanks for coming on this adventure with me, guys! And HAPPY HALLOWEEN!
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Crescent City Fall Classic Preview
The Q sheet for The Stomp was mysteriously blank for this beautiful Tuesday morning. On Monday, YHC wondered why would such a popular beatdown did not have a Q — rain in the forecast (we all know Lakeview people can’t handle a little rain). So at 5:01 am, YHC took the Q, his first at the beloved 610 Stomp.
This Saturday morning is the Cresent City Fall Classic. YHC has always dreamed of running the Cresent City 10k from a timed coral. The fall classic and the St. Patty’s two-miler are the qualifiers for the 10k but YHC cannot attend either this year. So, why not make the entire Stomp crowd attempt to run qualify for the race at an F3 workout.
We mosey from the flag to the starting line. Along the way, we warmed up with high knees, butt kicks, carioca right, and carioca left.
At the starting line, the course was roughly explained. Runners were reminded that a CCC10k qualifying time was 22:00. With that disclaimer, we were off.
After passing Christian Brother’s the kind security guard told us that our route would need to be modified (darn VooDoo Fest). No worries we modify and move on.
At the conclusion of the run, a few things were determined.
- The Pax determined that Shuffles probably qualified and no one else.
- YHC discovered how his M feels when I don’t follow directions.
- F3 is full of leaders and followers, both were on display today.
- Amnesty plays by his own rules.
- The park is safer than running down the bayou (except for that one part when I lead the Pax into the middle of Wisner).
Finished with Mary, stretching, and burpees.
COT
It is always a pleasure to lead. Thank you, gentlemen.
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Rise-n-Stein
Sorry about this backblast being tardy. The piece of paper that I had my login password on, fell behind the refrigerator.
So with a cool morning at the Gipper, in the 40s, a long warm-up was in order; 20xIC: windmills, side straddle hops, arm circles, seal jacks, good mornings, high knees, imperial walkers, butt kicks, toe touches, and hillbillys.
Mosey over to the Taj-Mahal, split into two groups with one group running around the campus building while the other group squats in human chair position. Repeat a few times.
Stroll over and circle up around the substantial flag pole. One pax walks to the flag pole and shimmys up the pole a little. The counter clockwise pax person calls out an exercise to be completed while the pole-climber hangs on. Repeat around until everyone gets a turn. Shooter, no doubt, could have a second career as a circus sway-pole climber.
Mosey over to the Justice Center parking garage. A quick stop at the short wall to do a series of step-ups. Then to the ramps for backwards lunge walking and sprints. On the top deck we did a series of 100 yard side shuffles while touching the ground at each parking space.
Mosey back to the flag for one minute of Freddies.
Circle up, count off, and BushWacker leads us out with his Epistle to the Gipperians II.