Side-straddle hops x 20, Imperial Walker x 20, Plank Jacks x 20, Peter Parker’s x 20
Soccer Goal Circuit x 2: pull-ups, 8 burpees, low-slow squats, lunges
Elevens at the levee: jump squats and merkins
Birdcage: Left step-ups x20, decline merkins x15, Right step-ups x20, incline merkins x15, dips x20
Last stop: bicycles x20, hello dollies x20, LBC’s x20, flutter kicks x20
Sprints with Planks, 2 rounds
F3 Nation officially launched in Covington this morning. The PAX met in the Gloom next to The Gipper and, after some mumble chatter from Nacho and EiEi about their relationships with their respective fartsacks, got down to business.
First things first, the PAX dedicated the Thang to the memory of Medal of Honor Recipient Sgt. Darrell S. Cole. The USS Cole visited NOLA during last year’s Fleet Week and ever since then TurboTax has been wondering how you manage to get a US Navy ship named after yourself. A little research over the Memorial Day weekend revealed that taking out three Japanese machine gun nests armed with only a pistol and a few grenades in WWII’s Battle for Iwo Jima and getting shot for your troubles will do the trick. So Sgt. Cole’s story of heroism was imparted to the PAX and succeeded in getting their minds right to tear down some walls in search of some serious fitness.
Warmup: SSH x 20 IC; IW x 20 IC; Merkins x10 IC; Mountain Climbers x 10 IC; Squat Thrusts x 10 IC; Good Mornings x 20 IC; and Hillbillies x 20 IC.
Mosey over to the Justice Center where we entertained all the arriving to work court personnel with a set of elevens. Bench dips on one end, hand slappers on the other, with some painful lunge walking in between. What it is about a lunge walk that looks so easy but is so so hard…Nacho wants to know.
Mosey then to the other side of the Justice Center where there is a very nice Veterans Memorial. TurboTax laying down instructions for the Tabata melody on tap (20 seconds on; 10 seconds rest; rinse and repeat 8 times using squat jumps, Merkins, split jumps, and Merkins again as our poison) when EiEi takes a sudden interest in straightening up all the Memorial Day wreaths that had blown over in the wind. Once we got a recovered EiEi’s attention again, the PAX put down 4 minutes of serious work. Hard to slack off on your 20 seconds of Merkins when you are looking straight down at bricks covered with Veterans’ names and deployments.
A couple of welcome 10 counts and then mosey back to the Trailhead for the Mary finale: some A-B-C-D abs; Scuba Steves, and dynamic side planks.
COT, prayer, and the Covington launch is a wrap. Looking forward to many more, my brothers.
6 pax showed up in Saturday morning at the mandeville lakefront for a windy workout. The wind off the lake felt good on a muggy morning in May, probably won’t be the case come January.
First official Saturday without training wheels or a clown car from the south shore, to help us Q. Nacho took the reigns to begin:
Warm-up:
SSH x 20 IC
Butt kicks, high knees, arm circles, Frankenstein kicks all OYO
Mosey to swing set: partner up for alternating sets of lat pulls and merkins x 10 x 4 sets
Mosey
Jack Webb: Nacho style; which includes a 1:3 ratio merkins to air press all the way to 10.
Yhc, then took the reigns:
Dirty mc deuce: run around the fountain: 12 pull ups, 12 sumo squats, 12 plank jacks rinse and repeat 4 times.
Mosey about 10 feet, to climb Jacobs ladder:
1 burpee sprint or jog fast, or just jog to sea wall for 1 single leg squat on each leg, climb the ladder to 7 and begin
COM:
LBC, Freddie Mercury x 20
Heels to heaven, Putin twists x 10
Flutter, dolly x 20 all IC
Superman or as greenie put it, “handy man” x 30 sec
Mosey to flag for COT
And prayer.
tclaps to Daniel son for his second appearance.
T claps to turbo tax and green mile for cranking out 12 reps of pull ups like they are fresh out of BUDS training.
Announcements: New workout at Covington trailhead Wednesday mornings at 6:00 am meet at
The gipper, turbo tax is site Q
A lowly 5 NOLA F3er’s surfaced in the City Park gloom to tackle the 41st 610 Stomp and I was just the right Q as 41 was on the old college jersey.
Disclaimer
100 – Pretend Burpees for everyone that missed YHC’s Saturday Beatdown (it would only be appropriate considering the persistent soreness from 100 meters of Frog Hops.
We simplified the run this morning to 45 minutes out and back due to the recent intense workouts.
Cowbell made a comment that really hit home, “If you hadn’t started talking to me, I would have laid back and taken it easy.” Very true Cowbell, very true for all of us at one time or another. Of course, Cowbell pushed me for the remaining 43 minutes! For me this emphasizes the need for mumble chatter to engage each other and make each other work harder every time in the gloom. Thank you Cowbell!
Ten veteran F3ers surfaced through the holiday weekend gloom to out-do “The Greatest Spectacle in Racing” (The Indianapolis 500). YHC mentioned the tough decision to theme the beat down after the 500 or the College Lacrosse Final Four. Rudy wanted to search for sticks quickly to avoid the racing and Yankee wished he had hit snooze, but the clock hit 6:30…
Disclaimer
Mosey to the Foundry
COP – Side Straddle Hops (IC) x 33 (The number of cars in the 500)
Pull-ups (Race OYO) x 19 (First race in 1909)
Merkins x 09 (OYO)
Pull-ups (Race OYO) x 09
Merkins x 19 (OYO)
COP – Imperial Walkers (IC) x 33
Mosey to the Track
Lap 1 – 100m Bear Crawl – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6 (this is the 100th running of the Indianapolis 500 and total distance on the “lap” was 500m)
COP – Flutter Kicks (IC) x 50 (100 reps)
30 sec Count
Lap 2 – 100m Frog Hop – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – LBC’s (IC) x 50
Lap 3 – 100m Duck Walk – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – Dying Cockroach (IC) x 19 and Dr. W’s (IC) x 09
Lap 4 – 100m Bound – 100m Mosey – 100m “Sprint” – 100m Mosey and Plank for 6
80m Sprint
Mosey to 2 Non-working Drinking Fountains
Plank for 6
Mosey to the Great Lawn
Al Gore for 6 plus 20 seconds
COP
Slow Merkins (IC) x 10
Supermans (IC) x 10
Slow Merkins (IC) x 5
Mumble Chatter
YHC faced many questions on whether he had tested out these exercises and clearly he had not thought them through let alone tested them ahead of time.
Yankee was thankful that YHC modified and did not add Burpee Broad Jumps.
Shout-Outs
Kim Chi’s friends wife – bile duct cancer
The recent high school graduates
Side Effects Father-in-Law with Melanoma
YHC to himself: a big group this morning, I wonder who’s the Q. A few minutes later out loud: I wonder who’s the Q. A unison chorus: you. Uh…uh… ok. With not one but two FNGs, we mosey after an accurate disclaimer.
First COP in front of Touchdown Jesus:
20xIC Plie Squats (thanks to Cowbell)
20xIC Imperial Walkers
20xIC Mountain Climbers
20xIC SSHs
Mosey to bottom of Wolfpack Mountain for second COP:
OYO up the mountain with BLIMPS: after lung walking the initial ramp up, 5 burpees on 2d floor, 10 lunges on the 3d, 15 IWs on the 4th, 20 merkins on the 5th, 25 plankjacks on the 6th and finish off with 30 squats at the top.
Circle of Mary:
15xIC Dying Cockroaches (touch your toes, boys, touch your toes)
15xIC Flutter Kicks
15xIC Rosalitas
15xIC JLos
15xIC American Hammers
A hamster run:
Mosey down central stairwell, run over and up second stairwell, then back to start for a close out with 10 burpees. When YHC asked Quick Draw to give us 15, he wisely asked, 15 what? A sigh of relief came when the words countdown were spoken.
Mosey down the stairs again to bench time:
15xIC Left-leg Bulgarian ball busters
15xIC Right Leg Step Ups
15xIC Dips
15xIC Right-leg Bulgarian ball busters
15xIC Left Leg Step Ups
15xIC Low-double-slow dips (plus one extra, otherwise you end on in a heap on the ground).
Mosey to fountain for quick closeout COP:
15xIC Incline merkins
15xIC Decline merkins
Namorama, name the two FNGs, intentions, Circle o Man for prayer, and hasta luego.
The usual PAX posted to a new AO for a trial run/scouting workout at the Koop Drive Trailhead on the St. Tammany Trace. I hate to give away the ending, but yea, it wasn’t that great. We can do better.
Chewy, although technically not late, arrived at 5:15 on the dot avec socks but sans shoes. If he can show up with both socks and shoes on (and yes, tied) it will be a Christmas Miracle.
THE THANG (most of this will only be mildly accurate, certainly out of order, or completely false)
2 laps around locked playground containing plentiful apparatuses (apparatii??) on which we could not do upper body exercises.
Burpee suicides. 5, 10, and 15 yards with 15, 10, and 5 burpees, respectively, at each Solo Cup (read: cone). Note: these were the shortest suicide distances ever, in recorded history.
Mosey to pavilion for:
Frankenstein (Nazi/Kim Jung Un/insert living/dead despot or regime) march – 20 yards
Over/Under hurdles – 20 yards
SSH x 13 IC
IW x 13 IC
Merks x 13 IC
Mosey aimlessly looking for somewhere to COP. Ended up near a Coke machine and the Men’s Room.
Rotating Circle of: Stepups, weird handstand thing against metal door, Iron Cross. Two cycles completed whilst the guy on stepups did 10 per leg.
Mosey back to pavilion for the following x 2:
HFUAB (hang from underneath a bench) – 10 second count
Freak Nasties x 20 IC
Derks x 6
Mumblechatter about how this place sucks.
Back to Coke Machine/Men’s Lou for:
Modified Iron Cross whereby man on ground holds ankles of guy standing up; guy standing up pushes ground guy’s legs back and forth; all the while ground guy tries not to let his legs touch ground. I am sure there is a name for this, but our experience today would indicate that we should name it the Man Sieve (basically, it separates the Men from the Boys. Today’s verdict: Nacho is a man. Chewy and EiEi, not so much).
I feel like I’m leaving out about 20 Merks, so just asume 20 more were done at some point. I need to get better at making a mental note of the thang, otherwise these BB’s will eventually evolve into complete fiction.
Did I mention this place sucked? We even forgot to do COT. We just left. But, we got a great workout in while most of the city fartsacked. That, in and of itself, is a good thing!
EiEi
It was a comfortable, humid morning and a great day to start a Wednesday workout at City Park. As the shovel/flag was planted, the men started walking up. After the disclaimer, ten men started off including an FNG. After a little mosey to start the warm-up to an open field, let’s circle up for the first COP:
-SSH x 30 IC
-IW x 30 IC
-Peter Parkers x 20 IC
-Arm Circles x 30 IC (15 each dir)
-J-Lo’s x 20 IC
Sometime during the COP SFX came running up to join the PAX. Glad he made it. Welcome friend, knew he didn’t want to miss it.
As we moseyed to the Foundry, the whining…I mean mumble chatter, about running through the high grass was rampant and quite ladylike….yeah, I said it…
At the Foundry we split the group with five starting the circuit and six running to the little tree…yep, the one behind the big one. Yes, the green one. And do 10 burpees.
The circuit: pullups, dips, rows and traverse the monkeybars (horizontal ladder). Rotate between running to the little tree for burpees and doing the circuit. Rinse and Repeat.
Let’s mosey… Look, some grass that isn’t too high…
Time for Tabata: first 20 secs Seal Jacks, second 20 secs Push Jacks (like plank jacks except when legs go wide, lower your chest; when leg are brought together, push up). Then Seal Jacks…then Push Jacks….for 4 minutes. One minute rest then start the second Tabata. This time we did Running in Place and Push Planks (go from low or elbow planks to a regular plank, then a push up). We ran out of time so had to cut it short. Let’s mosey to the SF. Looks like Hawg found a Cycle to finish with. Sure was nice of SFX to let him borrow it….HA.
Countoff, namerama (bienvenue (“welcome” in French…duh) Poisson-FNG), announcements, prayer to the Sky-Q.
After a night at the casino and El Club Disco, it was lonely. A Pax on one. So be it.
Circling up is a bit existential. So after some SSHs, Imperial Squats, Parker Peters, a mosey to survey the beach front. Stop along a lower portion of a wall to do 10 box jumps (walls are always too high, no matter how low), 20 derkins, 25 low slow dips, 20 incline merkins, 25 dips. A groundskeeper in a golf cart thought I had fallen and hurt myself: muy simpatico. Some more moseying on the beach in the sand: that’s not for the faint of ankle. Then, some of my favorite Mary: dying cockroaches, Dr. Ws, Russian Twists, bird dogs, merkins, and some other things I can’t remember (I get respect, but what I also need for time to time is pity). More moseying to a quiet pool: several laps for a wrap up.
The namorama went quickly, the circle of man was, as I said before, existential. Where were Heisenberg and Bogey? Colonel? Dr. Pepper? You’re all forgiven.
A beautiful morning and 9 PAX to start the workout at the Birdcage. We missed our normal LAKEVIEW crew but we are happy to see F3 NOLA grow. Good luck at the Foundry or the Sphinx or whatever you are going to call it! As I walked up to plant the shovel Douille was leading a strange conversation about a house in his neighborhood. He lives a crazy life people!
Long Mosey down to Walnut St and the park….2 more joined us to give us 11.
First COP: SSH x 25, Imp Walker Squats, x 25, Peter Parkers x 25, Dying Roaches x 25
Then we moseyed to the pull ups.
Then we did a round of PIMPS 5 pullups, 10 Imp Walks, 15 Merks, 20 Plank Jacks, 25 Squats.
Long Mosey back to Oak Alley
On the way back we did the Douille special of sprinting for 1 walking guy, then jogging 2, then sprinting 1 and jog 2 all the way back to Oak Alley.
At Oak Alley we did Bear Crawl to first light post, Crab Crawl to 2nd light post, Duck Walk to 3rd, Grapevine to the last light post.
At the last light post we moseyed to the picnic benches. We were cramping the style of some boot camp. Come join us ours is Free! Here we did Step Ups LR x 25, Hip Slappers x 25, Incline Merks x 20, Right Leg and Left leg Squats x 20.
After that we moseyed back over to Oak Alley. Here we partnered up.
1 ran a loop down Oak Alley to the track, then out on the track around the flag pole and back up the dirt path. While one partner does the run the other partner does a BLIMPS. We repeated this twice.
Finally we moseyed back over to the flag for some quick MARY.
Dying Roaches x 25, Side Crunches x 20 each side, Russian Twists x 20
We finished back at the flag. Not too much mumble chatter today just guys getting down to business in the Gloom.
