Summer is here. And with it, the muggies. So 8 PAX ran and walked and sweated.
COT: Saban saving the day. Seriously. Great work Saban, and thank you for being willing to step up for a stranger when she needed that help. Great example for all of us to strive for.
13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.
2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).
The Thing: Yasso 800s.
Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.
YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)
FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.
Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.
13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.
2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).
The Thing: Yasso 800s.
Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.
YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)
FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.
Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.
Chose a different route – head to Wisner Mountain (1 mile away) and then just back and forth and back and forth until it was time to head back home.
Not too late to consider a WWR team!
It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was probably a year or two ago. So, in honor of showing up, the regular pax voluntold me that I was the Q so I would write the backblast.
The Thang – 20 minutes out and 20 minutes back. Closed with a COT where we lifted up the pax members who are suffering from illness, loss, and sickness. We also celebrated the wonderful gift of revelry, joy, and happiness that permeates our area during Mardi Gras.
"There are two primary choices in life: to accept conditions as they exist, or accept the responsibiity for changing them." – Dr. Denis Waitley
YHC has been choosing the former when it comes to the gloom. Mainly due to not prioritizing sleep early enough at night and living within a 24hr day cycle…anyone know where I can get a longer day? It's difficult for everyone to manage life within the time we are given. Since we cannot change the time variable, all that's left are the choices we make within the day. These choices are rooted within intentionality, and the choices you make create your reality for you and those around you. Therefore, whatever you do, be intentional with your time each day.
To work on intentionality, I think it's important to have a tool in your workshop like F3. Something that is always there for you to choose. A F3 workout provides a platform for us men to make this choice every day…and I'm grateful for that.
The Beatdown:
Two parts today:
COT:
Ended with name-o-rama; announcements, prayer….due to 6yrs of buffering, YHC forgot the count-off (Tclaps to Amnesty for keeping me honest).
Mumblechatter:
Run Cajun Run: https://www.runcajunrun.com/
Here's to being more intentional and choosing the later!
-Shorty
YHC picks up Q #2 in the Birthday Week bonanza. Thanks, Heisenberg, for going 2 for 2!
Humidity was MUCH higher than Monday. And only gonna get worse this week. Hydrate well, everyone!
10 PAX joined for a run. 20 out, 20 back along the traditional route. A birthday variation of the traditional 6-10, today we ran the 5-6 Stomp: Every 5 minutes, 6 burpees. This took a remarkable amount of explaining, causing YHC to turn into Angry-Q. ITS NOT HARD. EVERY 5 MINUTES, DO 6 BURPEES.
Several runners (looking at you, Screwtop Runway and Breadsticks) revolted and just ran. And ran fast. And far.
The rest of us ran and burpeed. Pop-Tart, thanks for the enjoyable convo!
Finished up with COT and Prayers. Be well, Mr. Rogers!
10 burpees x5
BLIMPS
More burpees and bench work
Mary
The usual Good Friday beat down. Lets take a walk with Jesus, reflect upon his suffering and offer a bit of our own suffering along side his. Quick warmup, then head across the street to the green grass. There will be no mountain today, no running. Just a quick warm up, then start the walk.
Each station: 90 seconds of exercise, 60 seconds lunge walk, 30 seconds recovery and presenting of the next station.
Station 1: Pontius Pilate sentences Jesus. Peter-Parker-Peters
Station 2: Jesus takes up his cross. Merkins
Station 3: Jesus falls the first time. Burpees (down and get right back u again)
Station 4: Jesus meets Mary. BBSU
Station 5: Simon shoulders the cross. Carolina Dry Docks
Station 6: Veronica wipes Jesus’ face. V-Ups
Station 7: Jesus falls the 2nd time. Burpees
Station 8: Jesus meets the women of Jerusalem. Hello Dolly (word has it that “Dolly” was a common name at the time of Christ)
Station 9: Jesus falls the 3rd time. Burpees
Station 10: Jesus Stripped of his cloths. Jump Squats (reaching here… “J”esus “S”tripped = “J”ump “S”quats). Legs are starting to burn
Station 11: Jesus nailed to the cross. American Hammer
Station 12: Jesus dies on the cross. T-Merkins
Station 13: Jesus taken down from the cross. Genuflects
Station 14: Jesus laid in the tomb. Low Plank as long as you can. T-Claps to Frac who made the full 3 minutes
Name-o-rama, COT. Thanks for walking the journey with me, gentlemen.
366 days ago I saw my father alive for the last time. Taking a queue from Saban, I thought it’d be a good idea to Q as a way to remember him and to give myself some perspective on the gift of life I still have. I would have done it the day of, but the 28th would have been 610 Stomp so I figured what’s one day.
Warmup: some number of SSH, Grass Grabbers, Windmills, Arm Circles, Mountain Climbers, IWs.
Workout: Tabata. The app I use doesn’t allow for increments outside of 5’s so I couldn’t do my planned 72/28 (72, my dad’s age at passing, 28, the day he passed) so I opted for 70/25.
Music: Some Spotify Playlist titled “60’s-70’s Mix” but they definitely snuck in Huey Lewis & the News so, let’s call it a grab bag of 60’s-80’s.
3 Rounds of 8 Excercises with 1 minute recovery between rounds.
Round 1:
Decline Merkins on the block
LBCs with block
Squats
Overhead Press
Right Hand Rows
Block Swings
Heavy Freddy
Calf Raises on the block or holding the block
At Kuch’s encouragement, I shared some fun stories about my dad. This one was my dad forbidding my family from eating at R&O’s ever again after he lost the Grand Isle Tarpon Rodeo when a fisherman caught a Tarpon in Lake Ponchartrain in his nets and was encouraged by the owner of the restaurant to drive it down to the Rodeo. He did, and weighed it in as the winner. We never ate at R&Os again.
Round 2:
Incline Merkins on the block
Big Boy Situps with feet in the block
Skull Crushers on your six
Curls
Left Arm Rows
Walleyes (seated or standing)
Right Legged Wife Pleasers (foot on the block)
Left Legged Wife Pleasers (foot on the block)
This story involved my dad getting arrested in 1998 for attempting to bring a gun on a commercial flight to Florida. He was going fishing in Key West with some friends and my mom packed his bag for him, unaware that the bag had a false bottom where he stashed his .38. Security found it and it scuttled the trip and also gave my school’s principal a lot of fun firepower the rest of my 8th grade year. Thankfully this was all explained away pretty easily and there were no charges pressed. What a glorious time the 90’s were! I also speculated that perhaps my father was D.B. Cooper.
Round 3:
8 Count Body Builders
Flutter Kicks with block
Step Ups
Box Cutters with block
Normal Rows
Thrusters
LBCs
Curls
COT: Prayers for Tool’s father as he shared with us that his health is waning. Also prayers for Abacus’ mother, who also passed on March 28th 3(?) years ago. Even as we age, losing our parents is never easy, as I’ve learned this past year. There’s a childlike part of our brains that just expects them to always be there, even when we know they cannot.
As an aside, I want to share how much F3 has meant to me in my grieving and reflection this last 6 months.
I was at a birthday party for a friend’s daughter when Jesus Juice asked me how I was doing. An innocuous question we ask each other thousands of times but for some reason, that day I was open and honest with him: “Not great.”
He offered to me to come workout on Monday, and for some reason, I did. Since then I’ve poured a lot of myself into fitness and diet, and I’ve achieved a lot of wins but most importantly, I’ve started to feel like someone I haven’t felt like in a long time. There’s encouragement and fraternity here and I’m forever grateful for his kindness that day.
Additional thanks to my regular brothers at AO-CityPark, Kuch, Saban, Abacus, YaMomAnEm, Snooze, Mama’s Pride, High Rise and many more.
Rest in Peace, Pops. <3
