short disclaimer …
warm up: We did a lot.
moseyed to the Taj-Mahal: We did some more.
moseyed to the St.Tammany Parish Courthouse Parking Garage: We did some more stuff.
We sweated a lot.
Maverick never arrived.
count-o-rama, Shooter did the prayer.
Everyone who missed it, should have been there.
We learned two new technical terms; fire hose and fire extinguisher.
I’ll pay someone to write my black blasts, if anyone’s interested.
“This is the kind of day that almost makes you feel good to be alive.” ~George Costanza
5 pax met at the trail head on a glorious 50 degree morning, for a little silver sneakers like circuit training followed by some man flow yoga.
The thang:
warm up lap a couple o’blocks
Circuit 1:
-Jump rope 2 x 50
-Lateral Band walks
-Fwd lunge with post @ overhead swings with indian clubs
-Wall press ups
-Turkish Get-ups with 15# DB
Turkish Get- up Sequence:
Circuit # 2
-Jump Rope 2 x 50
-Lateral band walk
-Backward lunge with post @ ankle height swing using indian clubs
-Wall slides with arms for lower trap strengthening
-Diagonal lifts with 15 Lb DB
Mosey to top of tower for Man Flow Yoga: Plank>Dn Dog>Plank>Up Dog>plank> lizard pose R> plank> lizard L > Dn Dog
Seated HS stretch, piriformis stretch, trunk rotation stretch
Quick Mosey around a couple o’ blocks
Name -o-Rama, COT, Prayer.
Thanks guys for letting me lead.
Chewy
After a weeklong hiatus from F3, spent hanging with Captain Hollywood aboard the USS Kidd, it felt really good to be back in action this morning. First off, t-claps to Bushwhacker, who responded promptly to Turbo’s call to EH more FNG’s, producing one the very next beatdown at the near-comatose Marsh. Just more proof that Wacker’s gift of gab is good for more than just entertaining the men of F3. Our FNG – Big Tuna – jokingly introduced himself with his own nickname (one that had us all laughing but won’t be printed here for posterity), a nickname that had YHC thinking of a classic character from 1980’s cinema (and yes, likely an offensive cliche) – Long Duk Dong, aka “The Donger.” YHC slightly regretted not bringing this up, because upon further reflection on the car ride home, YHC decided ‘The Donger’ is a pretty great nickname. So like that time when Rudy wanted someone to be named Apples and willed it to be, YHC may be bringing The Donger out again in the near future. But… ‘Big Tuna’ fit the bill just as well, and he was a very welcome addition to the crew this morning, single-handedly getting the Marsh back up on its feet with SIX PAX posting. It felt like old times. Now if we could get Splice back out there, this AO’s days of solo posts could be a thing of the past.
Warm-Up: SSH, IW’s, Windmills, Toe Touches, Good Mornings, High Knees, Butt Kicks, all IC at or around 20x.
The Thang: Back at the Classic a few weeks ago, Shooter, Sparkles, Wacker and YHC passed the practice track in City Park and remembered fondly the 14 hours of pain and misery known as the Grow Ruck. YHC is pretty sure the Marsh was borne out of that experience, where many of us first experienced the army physical fitness test. Butt Splice opened the Milestone Marsh for business soon after, pushing us to set a benchmark each week with 1 minute of merkins, 1 minute of sit-ups, and a timed 1 mile run. Keep your count and try to improve each week. It’s been a while, and YHC thought it’d be nice to bring back a component of that. So we began with:
1 minute, as many merkins as possible. The Pelican knocked it out of the park, so he took a water break while the rest of us hit 10x burpees, OYO.
Next up, 1 minute of sit-ups. YHC is not sure who won the count on this one, but it didn’t matter too much since there was no time for another 10 burpees, gotta keep this train moving. So we moseyed onward, to the lakefront.
Stop at the sea wall for: Irkins x10 IC / BSS L x10 IC / Freak Nasties x 10 IC / BSS R x10 IC / Derkins x10 IC.
Then, on to the legendary stairs of Rips for a twist on an old classic: PAX performs Rocky Balboas, while one man begins the ascent, performing 10x calf raises as he hits each step. At around the 3rd step, he call the next man up. And so on, until the entire crew is lined up staggered on the stairs, pulsing up and down like a bunch of madmen. Once you hit the top platform, knock out 10x merkins and then begin the descent, this time performing 10x squats on each step. As each man completes the journey, he returns to the curb to continue with the Rocky Balboas until the entire PAX has completed the routine.
Finally, mosey back to the Marsh to hit an abbreviated Mary: Leg Raises 15x IC, Putins 20x IC.
Countdown, Nameorama and naming of the FNG, Announcements and Pelican prayed us out. Welcome Big Tuna, great to see a new man post at 0500 on a Monday morning! Hope to see you out there again soon. And thanks guys for the opportunity to lead and for the motivation to get out of bed, I appreciate it!
