Well Tuesday came along and we all knew that Chipper was not going to make it due to preperation for his 2.0. Torque had a “great” idea that since he was not able to make it the ABC workout that was held the Saturday prior that I would lead it again. Well of course i said “Why not?” Gave the disclaimer and we were off.
COP 1
SSH x20
IW x20
Arm Circles x20 FWD/BWD
The Thang
ABCs A-Z x1 OYO
BTTW w/ shoulder taps IC x10
Creature Merkins IC x5 ea. side
Dive Bombers x10 OYO
Elbow planks x 1min and 30 secs
Floyd Mayweathers IC x10
Gas Pump IC x10 ask Torque why these are called Gas Pump
Hand Release Burpee x10 OYO
ISW x10 IC
Jumping Spider x10 IC
Knerkin x10 IC
LBCs x10 IC
Monkey Humpers x10 IC
Nolan Ryans x10 ea. side IC
Outlaw x10 ea side OYO
Pickle Pounders x10 IC
Quadraphilia x4 on the levee OYO
Red Bull Smurf Jacks x10 IC
Suzanne Somers x10 IC
Tony Hawk Burpees x10 OYO still feeling dizzy from this
Up Downs for 1 min
This was a good effort put towards this list from the three men that morning. Iron sharpens Iron.
6 Northshore PAX converged on the Mandeville city hall for the final week of “The Chewy Challenge!” With the PAX in agreement we have decided to mix up the routine of a 3.2 mile run with some sprint action (5 series of 400 meters) to raise that heart rate for a great cardio boost.
The thang
Moseyed across the East Causeway approach to the community center for a little stretch. Proceeded down south toward Sunset point incorporating the 400 meter sprints 5x by the point of return to the City hall. Seabass had a great observation that each PAX member seemed to take the lead on one of the sprints, which shows the strength of the PAX is emerging and where some may have been weak are surly getting stronger. With 10 min to spare upon return we stretched it out, circled up for count and namarama, prayed out and beat the downpour..
As YHC headed out the door, the distinct sound of droplets of water hitting the ground could be heard. YHC thought this was surely the sprinklers, but nay, it was not. Who would enter the gloom on a day like this? One Pax sent a message via GroupMe that the Plunge would be where he was heading, after encountering the wet substance falling from the sky. At least he didn’t fartsack, so AO options on days like this are good. YHC had that terrifying thought of being a Pax of one. Who would inspire YHC to work harder, to push the limits? As YHC crossed the levee, parked cars at the AO were in sight, and more followed after parking. A total of six Pax chose to take the plunge at Okwata, proving that F3 men post in the gloom rain or shine!
It was 0530, the Shovel Flag was marking the AO, and Old Glory was waving victoriously in the breeze. Time for the disclaimer…..and then….
The Thang:
Mosey to the mardi gras fountain, and complete the circle around, as is tradition at Okwata. With the normal spot for warm up being saturated from the rain, YHC sought to move to the other side of Lake Shore Drive, but was distracted by the deep puddles of water between the two spots. With that, the Pax lined up in front of the fountain for the warm up:
SSH IC x 31 – That’s just what we do
Hillbilly’s IC x 15
Abe Vigodas IC x 10 (Hamstring getting better, thanks to the foam roller and lacrosse ball)
Enough warmup, time to hit the levee. The shortest route from point A to point B is a straight line, so YHC took that route to the levee. 11’s on the levee
Instructions were to do 10 monkey humpers lake side, and one Burpee on the back side of the levee. There was mumble chatter about wanting to start with one monkey humper and work up, while starting at 10 burpees and working down the ladder. YHC refused to give in to such nonsense! With that said….
One Monkey Humper lake side (not sure what happened here)…10 burpees back side. Keep going until 10 monkey humpers lake side and 1 burpee back side. Run back to lake side and plank and wait for the six. That was 330 Burpees banked for Cadre Danny!
Move to the IHOP (Innovative House of Pain).
Three stations:
Run to top of levee, 5 plank jacks, and return (timer)
Dips AMRAP
Step ups AMRAP
YHC was disappointed with the large puddles of H2O directly under the pull up bars, so a repeat wasn’t warranted. Time to move on to the next thang….
Mosey to the corner of Canal and Lake Shore Drive for Four Corners, which all were done together and IC:
Corner one: Catalina Wine Mixers x 10
Over the levee to Corner two: Monkey Humpers x 20
Across Canal to corner three: Merkins x 30
Over the levee to corner four: Squats x 40
That was so much fun, a rinse and repeat was in order!
Upon finishing the repeat, YHC saw three minutes remained. Mosey to the flag for a couple minutes of Mary!
Flutter kicks IC x 20
Hello Dolly IC x 20
Tin Snips IC x 10
Count off, name-o-rama, announcements, intentions and closed with a prayer.
Moleskin:
YHC was thrilled to see the rain did not inhibit the regulars from posting to Okwata. The rain did not last long, and the cool weather that followed it was welcomed. Thanks for posting with me today!
YHC arrived at the AO to find four eager Pax with only a minute to spare, but with a shovel flag in hand. With the AO properly marked, it was time to give the disclaimer…..and then instructions…
Run the regular route and be back at the track for 0600. Seeing this was a running AO, the passing of Cheech came up. YHC saw the Pax be more cautious of traffic, alerting each other of vehicles approaching. We made it to Orleans Avenue, crossed the bayou, and started the return trip. While preparing to cross Wisner Blvd, where Beauregard previously guarded the entry to City Park, a car ran a red light where the Pax had the right away to cross. Would the car have stopped if we crossed? Distracted drivers can be a real threat to a runner, and we must stay aware and look out for one another.
Upon arrival at the track, we executed some LBC’s while waiting for the six, then went right into the Rudy special….Sprints! Three laps, sprint the straightaways and mosey the corners. Hey look, we have time to bank some burpees for Cadre Danny! 10 Burpees OYO! Times up, let’s mosey to the flag.
Count off, name-o-rama – where Tool and I discovered the other three Pax were Respect. So, with the Pax posting today being more than 50 percent Respect, YHC calls that Full of Respect!
Announcements and a prayer to the Sky Q, thankful for the day, and asking for guidance to make the most of it.
Thanks for posting!
Moleskin
YHC intends to invest in some high visibility gear to mitigate the risk of incident caused by distracted drivers while running in the gloom. Hawg also posted some good information on the GroupMe app for identification purposes in the event that worse case scenario becomes a reality.
I am sure every Q has experienced the moment when he thought for sure the beat down they were providing would cause a tapout of some sort right? Well once again as your YHC leading the Gipper crew quickly realized that would not be the case on this wonderful Gloom!!
warmarama
20 IC SS
25 IC IW
15 IC WM
20 IC TT
the thang
Moseyed over to the old school for our first adventure called the Dirty dozen. This consisted of 12 Merks, 12 Squats, 12 mountain climbers followed by a run around the building. 4x RR. Q quickly determined the over achievers (Backdraft and Blackbird) great job guys!! Modify however does not mean lapping your Q :), thanks for exposing where I need to get better :(!! When done moseyed to the justice center. Upon arrival YHC decided to split the PAX and get in some Burpees so we back pedal sprinted up the ramp halfway turning to a full on sprint to second level where we completed 5 burpees each then RR to the top. (Total 80 Burpees) At the top we embarked on the Four Corners routine. First corner real man Merks 10, 2nd corner 20 lunges, 3rd corner 30 squats and 4th corner 40 SMK (Sister Mary Katherine) and then we descended the order in reverse. When complete we headed back to finish with 25 full extension sit-ups. Announcements/prayer.
The key to a good structure (IMHO) is a sturdy brick foundation. This morning, we laid bricks at the Coastie
The Thang
Pax 1 runs up lakefront trail and back around. ~.5 mile (timer)
Pax 2 rides Bike Trainer
Pax 3 & 4 perform Mary OYO
If running or trainer is not an option, ride Lakefront trail to Causeway & back
Everyone got in around 3 sets prior to the clock running out. Announcements, Intentions, Ball of Man. TClaps to Moped & Triple Shift for riding more after.
Moleskin – Triple Shift and I are looking for a Triathlon CSAUP. More than likely, something w/ a sprint option (shortest distance). Please let us know if you’re interested.
Another morning to be the QIC! After multiple Q’s at the Uptowner, I’m getting over the nervousness and getting down to business. I wanted to incorporate my sand and water buckets but noticed that the last time I came to the Uptowner, I had four (4) sand buckets (50 lbs) and three (3) water buckets (30 lbs). Needless to say, “That ain’t right!” because someone took one of my water buckets. Oh well, I secured five more buckets and made two (2) sand buckets and three (3) water buckets to give me a total of six (6) each just in case the Uptowner starts getting Bizzy!
On a side note, I invited a friend (father of one of the players on Yo Yo’s baseball team) but wasn’t sure he would show up but kept an eye out for him. Uh Oh, it was 5:31 am and I had to go…. we did a short mosey of 10 yards from the rock pile to a patch of grass to warm up. Hearing about Cadre Danny’s One Million Burpee Challenge, I naturally incorporated that into my workout.
WARM UP
10 Burpees – 30 x Side Straddle Hops IC
10 Burpees – 15 x Hacky Sacks IC
10 Burpees – 15 x Curtsy Lunges IC
MAIN SET
Enough of the Burpees, I came to build some muscles. We gathered all the buckets and rocks and circled up for the DownPainment!
Whoa!!! Two men mosey up and one is an FNG (StubHub) and Cut me Mick from N. Carolina. They went the long way around the park back to the train tracks. Glad to have them!
15 reps IC – Squat/Curl/Press, Push Ups feet elevated, Lateral Lunge w/Curl, Bent Over Row, Deadlift, Chopper Raise, Close Grip Triceps Push-Up, Reverse Lunge Torso Rotation, Back Extension, Upright Row, and Single Leg Deadlift.
NOTE: The Main Set doesn’t look very hard but my Adductors, Glutes, and Hamstrings were sore for 2 days.
CORE
20 IC x LBC, Supermans and Pretzel Crunches – Each Side
After reading Rudy’s BB a few days ago, I purposely chose to the Plank-o-rama at the end because he enjoyed it so much- 20 x Plank jacks, Peter Parkers, Floyd
20 IC x Plank jacks, Peter Parkers, Floyd Mayweathers, and Mountain Climbers
CIRCLE OF TRUST
Countoff, Namerama and prayers for Fracsac’s dad, Tool and Brady and the sudden loss of John ‘Cheech’ Flanagan who was killed by a teenager while running. Gave thanks to God for the gift of life and the preciousness of it all even in our fallen world and asked for an outpouring of His spirit for everyone involved in this tragedy.
Psalm 90:12 – Teach us to number our days, that we may gain a heart of wisdom.
Front blew through last night, bringing with it a bit of a break from the summer humidity. Perhaps even a hint of briskness in the air. At the stop light on the drive to Rock City this am, I checked the Q sheet. “Oh great, I better think of something.” Shorty’s name was on the list, and we all know what that means….
5:30am comes, 9 PAX gathered around the flag. Tool decides to give us a moment to gather our thoughts on what to do next – so he bellows “10 Burpees On Your Own. Exercise.” Great, YHC thinks. Because I can always think better while burpee-ing. But with 10 Burpees under our belt, YHC leads the PAX on a mosey to the rockpile.
COP 1: Get the blood flowing:
Windmills x15
Arm Circles x15 each way
Imperial Squat Walkers x20
Plank-o-rama with Plank Walks, Plank Jacks, Peter Parkers and Mountain Climbers
Over to the rock pile to find your friend. Then Mosey to the playground.
COP 2: Audible! On the way to the playground, YHC sees the gate to the tennis courts. I’d often wondered where the gate was, but never actually looked for it. But lo’ and behold, there it was – calling us. So – head to the tennis courts! Everyone plank-up while YHC tries to figure out what we’ll actually do here…
Aha – Four Corners! Pax split into 4 groups and take their rocks to a corner. The rocks will stay put, while the pax mosey. 20x of exercise at each corner.
Corner 1: Bench Press. Then Bear Crawl to….
Corner 2: Shoulder Press. Then Crab Walk to…..
Corner 3: Curls. Then Lunge Walk to….
Corner 4: Rows. Then Duck Walk back to corner 1.
Fortunately for PAX, KimChi and TripleShift decided to bring their mammoth boulders to Corner 1. I don’t think they would have worked nearly as well at, say, Corner 2.
We got through 2 cycles. Then PAX were calling out for more, so 1 more time round the circle!
Gather up rocks and leave the tennis courts.
COP 3: Time enough for some pull up work. Pax split into 3 groups:
Group 1: Pull-ups AMRAP
Group 2: Dips AMRAP
Group 3: The timer: a lap around the track.
Side note: its pretty impressive to watch Babyface knock those pull-ups out. Wow. Nice work!
One cycle through. Just enough time to get rocks back to their beds, and mosey back to the flag.
Count-off, Name-o-rama. Circle up for our prayers: thankfulness for our blessings, remembering those facing sickness – especially FracSac. Prayers for the Cheech’s family, and all of those impacted by that tragedy. Close with St. Ignatius Loyola’s Prayer for Generosity.
Thanks for letting me lead, and thanks for patience while I tried to figure out something new for us to try. Now that I know where the gate to the tennis court is, I think that may start taking a larger role in the RockCity workout.
Today’s Plunge was dedicated to F3 Lexington member John Flanagan, 38, Cheech. Cheech was running in the gloom and was struck by a vehicle. He was taken to Palmetto Health Richland Hospital. Cheech was wearing a reflective vest and headlamp. The vehicle was traveling through a green light when it struck Cheech. Sometimes we can do everything right and the unfortunate still happens. His will, will be done; trust in the Lord.
