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.
Well after cleaning court, the pax started to roll in excited to see four of my F3 brothers come for the Beatdown.
warm ups
25 side straddle hops
25 toe touches
25 Imperial walkers
25 mountain climbers
The Thang
Head over to some soft ground.
50/35/15 = 100 three sets
50 sit-ups
50 Merkins
35 sit-ups
35 Merkins
15 sit-ups
15 Merkins
15/10/5 = 30 leg lifts
Hanging from monkey bars
30 step ups right leg
30 step ups left leg
Over to Basketball court
Bear crawl to 3 point line
5 Merkins
Crab walk
5 Merkins
Bear crawl to 3 point line
5 Merkins
Crab walk to end of court
5 Merkins
Shuttle run back to other side
25 flutter kicks In cadence
25 hello dollies in cadence
25 Iron sharpens Iron sit-ups since I cant remember what they were called lol.
2 min. Plank on forearms.
Order might not be exactly but that’s what we did. Lol
Well since Captain Sparkles is starting to prepare for the annual 911 New Orleans Memorial Stair Climb it was on his agenda to incorporate the Mandeville Trailhead stairs into the Beatdown.
But Mother Nature had other plans throwing some lightning around.
So for the warm up.
Side straddle hops originally planned on 20 but with late comer Chewy felt the need to extend the count so Chewy wouldn’t miss out on a few so extended it to 50 as I was approaching 50 got some mumbling from Mr Shooter thinking it would never end. Lol.
25 Imperial walkers in cadence
25 mountain climbers in cadence
The Thang
Partner up for sit ups
50 each
50 Merkins or your best without stopping
35 sit-ups
35 Merkins
15 sit-ups
15 Merkins
Totaling 100 of each
Jog to bus stop in remembrance of Steve
His favorite. Yep on benches
10 Freak Nasty’s
10 box jumps
10 Freak Nasty’s
5 box jumps
10 Freak Nasty’s
3 box jumps so I’m out of shape
Jog back to Trailhead
2 min. Forearm plank
25 flutter kicks in cadence
2 min. Elevate legs 6” above ground or as long as you can.
30 right leg step ups
30 left leg step ups
Gave last 3 min. To Chewy for some stretching exercises.
With a recent resurgence of F3 posters at the Marsh, this Gloom would provide the opportunity for a round robin of sorts.. Knowing the Q was out on IR would allow for a mixed bag of goodies like rolling through a drive thru at Red Robin to get your hand into a greasy bag of salty fries on a summer vacation across an interstate near you.. 6 PAX descended on the Marsh to become better and to start the week off right. Captain-Chief Sparkles with push broom in hand cleared the center court circle as if he were Prepping for an inspection by the city of Mandeville recreational department. As in BB past we know the Marsh never lacks the need for a pickup of sorts following a festive weekend. Grabbing the BULL @OCHO YHC took the lead to assemble the men around center court and extend his thoughts of a round robin for this beatdown.. Taking the first 15-20 min YHC started the PAX with a warmup series of 20 IC Seal Jacks, 20 IC Monkey Humpers (yes in the warmup Bushwacker), 15 IC Windmills, 10 IC Armcircles out forward/up inward and reversed for a total of 4 rounds. Concluded with 20 IC SSH..
thang
As I peered into the thoughts of fellow brethren Bushwacker we took to the baseline for 5 Burpees sprint the court, 10 Burpees sprint the court 15 Burpees sprint the court 20 Burpees. Rinsed and repeated with 2 other exercises same counts Steve’s Groiners and completed with Squats. Passed the baton to Bushwacker for a core crippling experience. Partnered up for 200 flutterkicks, 200 Putin’s, 200 Bicycles and 500 LBCs. Partner 1 ran suicides free throw, half court, free throw and other baseline while partner 2 took to his six keeping count with partner assuming count upon return till completion of each exercise. Upon completion baton handed off to Waterpik for the closeout who makes sure we get in the ISI on the day or at least conquer some to make the thought of getting the rest done seem like a cake walk. We head to the play ground area of mulch at the suggestion of the author as he recalled producing a a blister of sorts on his dairy air a few weeks back and was not looking to replicate.. On arrival we take to our 6 for 20 rower sit-ups, 10 Merkins, 20 more rower sit-ups finishing with 20 Merkins..
Assemble back to the shiny circle for count off, announcements and COT..
YHC lead us in prayer.
Appreciate the post F3 brethren and the accountability to become a better man..
👍🏻✌🏻👊🏻
YHC’s first Saturday Q:
BACKSTORY: YHC stayed out late the night before and still hadn’t formed the plan…but it was done by about 02:00 when YHC finished his festivities. As a precaution not to fartsack the Q YHC drove to the location and, after attaching a note to the window that said “WAKE THE Q”, turned down the seat and went to sleep until the morning. But the note wasn’t necessary as YHC just shot up awake at 06:00. Fortunately YHC awoke early because, like every morning, there was a sycamore down under if you catch my driftwood…err drift. After running behind a dumpster behind a building to fix the situation, YHC returned to start the thang.
YHC skipped the foreplay and awaited the rest of the PAX that would show.
Warmup:
Monkey Humpers, imperial walkers, windmills, monkey humpers
The Thang:
1.) partnered up, one person does sit-ups while the other is lunging with twist approx. 30yds and return back with side shimmy to switch with partner until 200 sit-ups reached.
2.) partnered up, one planks while other sprints same distance back and forth. 10 rounds.
3.) partnered up, “Bad Dog” one bear crawls while other is in front of them back peddling 30 yds. Then switch roles back to start line. 5 rounds.
4.) duck duck goose abs circle – PAX in a circle doing flutter kicks until everyone takes a turn sprinting around the circle. Second round was same thing but with Freddy Mercuries.
COOL DOWN
ran back to flag, monkey humpers
COT, BOM – jul 4th event announced by Turbo
new FNG = ZOOLANDER
6 pax met up at the mandeville TH to celebrate good ol’ Steve’s last workout until October.
The thang:
warm up on the stage with a series of scapular stability exercises to counteract the plethora of merkins some of the pax have been pounding out.
mosey through the woods to the underpass
jane Fonda’s for glute activation
BLIMPS
burpees x 10
stop motion lunges x 15
imperial walkers x 20 IC
Merkins 3 count x 10
Plank jacks x 25
squats x 30
mosey back to Flag for 5 min of Mary led by Steve.
COT, nameorama, prayer.
Best of luck in Hollywood Steve, we will see you in October man!
-Chewy
Warmarama
26 Side straddle hops
The Thang
Start off with 50 Merkins
20 times up and down stairs
35 Merkins
20 times up and down stairs
15 Merkins
26 times up and down stairs
Water break
20 times up and down stairs
Total 100 Merkins
86 times up & down stairs
Equaling 110 floors
Or 2071 steps
Complete in approximately 50 min.
COT
For those individuals who showed up (the few, the proud, the elite) and didn’t break the first rule of the Northshore F3 rulebook of not skipping Mondays, this beatdown will not soon escape their minds. It was a beatdown that made it seem as if time stopped working. A day time seemed to call in sick. It will be remembered as the day time stood still.
Let the warmup begin:
Warmup
SSH 25 IC
25 Side lunge jump shots OYO
Forward arm circles 15 IC
Backward arm circles 15 IC
Overhead claps 15 IC
10 IC Chicken Claps
10 OYO Merkins
The Thang
We started on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.
We then did some suicides! 2 series of regular suicides (fine, I guess we can get a 10 count). We then did a bear crawl suicide!!!
After that we did a basketball conditioning drill. The objective was the sprint the width of the court back and forth with the goal of completing 12 trips in 55 seconds (every subsequent attempt we would add 5 seconds to account for fatigue). If we didn’t all make it then there was a penalty of 10 burpees for everyone. First trip came in at 56 seconds.
Penalty burpees!!!!
After that series it felt like we had to almost be nearing a close right? Nah. It’s only about 15 minutes in!!! Like I said before, time decided to take Monday off and hit the snooze button. Well not us!!!
In between the sprints we would head over to the benches for some step ups and Freak Nasties (15 IC).
We also did some Wilt Chamberlin’s. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.
100 lbcs
100 squats
100 flutter kicks each leg
100 Merkins.
Time still was not out so we did one last thing to wrap it up, 1 minute dead man’s hold (feet six inches off of ground).
Time finally decided to end the insanity as the three numbers I was looking for flashed on my watch (5, 4, 5). Time’s up!!!
What a great effort from all of the men who showed up today. It’s an honor and a blessing to call you friends.
Thanks for letting me lead!
Well after a long month of filming a movie and missing many Q’s it was time to get back in the picture. Can’t say i was overly anxious to run 6.1 miles at 0445am
But new i had to get back at it. Then the thought crept in my mind maybe no one will show and I can just go to gym for a light workout. But the morning breeze was so nice that thought left and new thought of maybe doing the lakefront and back little over 3 miles. But thanks to ONE of The Seal Team 6 members for showing up and pushing me a little further than a solo run would have brong. Shooter the man who really inspired the start of the cove held me accountable. Thanks Brother.
There is NO doubt we are STRONGER together!
It was a good showing this morning with 8 men posting at the resurgent Milestone Marsh.
Warmarama:
SSH
GM
WM -all IC x 20
Workout/ Thang:
Circle Up at Half Court for some WAVE ACTION:
Merkin Wave to 200
Shoulder Tap Wave to 100
Plank Jack Wave to 100
Burpee Wave to 100 while PAX holds Al Gore.
Mosey to Baseline for some old fashioned Line Drills, Bear Crawls, Crab Walks, Jog Backwards, Karoake Drills, Mountain Climbers, Shuffle Feet.
Mosey to Bushwacker’s “Childrens Playground Equipment.”
Break up into 2 groups. Half the PAX does pullups (max out), while the other half do 20 Hello Dollies IC. Switch.
Half the group does Australian Pullups (max out), while the other half does Wife Pleasers x 20 IC. Switch.
ISI: Hold Plank for as long as possible.
Mosey back to center court for countarama, nameorama, and Captain Sparkles prayed us out.
Thanks for making me a better man and embracing the challenge of a brand new week with me, men!
Waterpik
