Not feeling 100%, but still wanting to push, YHC woke up and posted along with 4 others.
Some noteable events we seeing Kenner Brah doing wife pleasers at the pavilion by himself on top of a table and seeing Two Yutes lap Pai Gow and Vag.
This workout showed that mindset is everything and many times, the battle is to just keep moving.
77 degF & 90% RH
Over-indulged with 15 PAX at dinner the night before
Sleep would have been great, but not an option
A week earlier, Boo-Boo called me out. So I committed to Q, and I was determined to invigorate others to do the same.
Was it hard? Yes.
Was it fun? Sure.
Was it worth it? Absolutely.
Planted the second flag. Quick disclaimer including sharing the prior evening’s adventures.
Mosey over to JPAC for some warmups: SAV, GG, PPP, MC, CC (crab cakes that Fracsac hates), SSH… shucks forgot the tie fighters, head still a bit cloudy.
Brought the first H8! practice to Kennarie. By the way, who came up with ‘Kennarie’, and that spelling, just weird. Not my first time here, but was my first time to Q.
Six rounds on this route: 70 yd bear crawl UP the ramp, 400 yd jog down the stairs and around the building, Burp-Merk-Ladder (1B-6HRM, 1B-5HRM, etc…). Everybody pushed. A couple got bonus rounds in.
To the grassy area nearby for some shuttle runs. 5 burpees every time you are at the starting line. First bench – 10 merkins and back, Second bench – 10 lunges and back, Third bench – 10 squats and back, Fourth bench – 10 big boys and back.
To the flags. COT. Count. Name.
Announcements (10/19, 10/24, 10/26).
Intentions (Frac’s mom, Squints’ parents, Hawg’s wife, Charmin’s friend’s child).
Shout out to the PAX who posted:
The regulars at this AO: Charmin (pushed hard), Fracsac (only one to do the last 5 burpees before heading to COT), Space Cowboy (always impressive), Boo Boo (thanks for calling me out), Squints (never disappoints)
The newbies here: Hawg (inventor of the H8!, thanks for the bear crawl races), Dax (wins the longest drive award)
YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.
The Thang:
Mosey to JPAX Mountain (the ramp)
Read flight details at each corner
Sprint to corner 1 plank til 6
Plankorama
AA Flight 11
Boston – Los Angeles
Hit the North Tower at 0846
92 perished
SSH x 92 OYO
Lunge to corner 2 plank til 6
Plankorama
UA Flight 175
Boston – Los Angeles
Hit South Tower at 0903
65 perished
Mt. Climbers x 65 OYO
Sprint to corner 3 plank til 6
Plankorama
AA Flight 77
Dulles – Los Angeles
Hit the Pentagon at 0937
64 perished
Squats x 64 OYO
Lunge to corner 4 plank til 6
Plankorama
UA Flight 93
Newark – San Francisco
Crashed in Shanksville, PA at 1003 after passengers stopped attack
44 perished
Merkins x 44 OYO
Use the four corners of the walled part of the ramp:
9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
Sprint Lap 1
Diamond Merkins x 11 OYO
Sprint Lap 2
Jump Squats x 11 OYO
Sprint Lap 3
Big Boy Situps x 11 OYO
Sprint Lap 4
Carolina Dry Docks x 11 OYO
Sprint Lap 5
Lunges x 11 OYO
Sprint Lap 6
Flutter Kicks x 11 OYO
Sprint Lap 7
Wide Merkins x 11 OYO
Sprint Lap 8
Sumo Squats x 11 OYO
Sprint Lap 9
Burpees x 11 OYO
Mosey to JPAX benches/and two of the running path benches
Steps Ups x 110 OYO (55/28/27
In honor of the 110 flights of stairs that had to be climbed in WTC
COT
3 pax assembled in the cool/wet gloom looking for and to provide accountability. I didn’t expect Mayhem to post given his Okwata hesitancy last week and was pleasantly surprised to see in mumble chatter that he posted to War Eagle’s black ops BD (aka the Early Bird) at Lasalle—rain and all!
The Thang
YHC led S&M under cover as usual with Charmin while Vagabond chose to ruck himself in the rain. We were all the better for it. SYITG!
Weather: 77 degrees, party cloudy, low humidity
We had beautiful weather for this morning’s beatdown and I was eagerly joined by @Bolt, @Charmin, and @Fracsac.
Warmup
Slow Squats x10
SSHx15
Abe Slogodas x10
Imperial Walkers x10
Forward Arm Circles x10
Backwards Arm Circles x10
Seal Claps x10
Moroccan Night Club (Charmin Special) x10
For the thang, I based it on an IronPax beatdown. PAX could choose any mix they want of the 2 exercises (pick your poison) as long as they had 100 cumulative reps.
1 Round of the Following
100 cumulative reps of either block merkins or squats with blocks
200 yard mosey with block to top of JPAX ramp of pain and back
100 cumulative reps of either block swings or Bonnie Blairs
200 yard mosey with block to top of JPAX ramp of pain and back
100 cumulative reps of either block thrusters or traveling lunges with blocks
200 yard mosey with block to top of JPAX ramp of pain and back
Unfortunately, @Charmin and @Bolt either enjoy taking their poison, were showing off, weren’t listening this early morning, or their Q failed to communicate effectively (doubtful) but they proceeded to do 100 reps of each exercise or 200 cumulative reps. Considering that the official IronPax beatdown involves 3 rounds for time, I think they got closer to experiencing the full wrath of this IronPax workout. I guess you could consider that @Fracsac and I were slacking this morning compared to @Bolt and @Charmin but we now know that we can potentially get through 3 rounds of this Iron Pax beatdown in 45 min. Until next time!
Round of Mary. Back to flag. COT.
After Mayhem getting called out for not understand one of the rules of F3 and having everyone HC over at Okwata (maybe that was his goal all along?), YHC was unsure if anyone else would be posting at the Wally Run. With 4 minutes to spare, sounds of nose squeaks and pies started to fill the air. While thinking that the trains got new horn sounds, a Lakeview Clown car soon appeared.
Pax did their normal thang and there was even a Pool Boy sighting out in the neighborhood.
While there ended up being less rain than expected, Pax proved that showing up is half the battle, and that sometimes a nice cooling rain helps more than it hurts.
8 pax assembled for various activity with “down rangers” from Uptown. There was running, S&M, and whatever Chaos Monkey was doing with his sandbag.
For such a momentous anniversary, it wasn’t brought up at all during the beatdown.
That being said, the ruckers did discuss the state of our state and what we are able to do within our spheres of influence.
Who knows what the runners did; we found them laying (they claim to be stretching) on the ground 45 minutes after we left them.
Found a group of ready PAX without a leader – so I started moving and lo they followed!!
Mosey to JPAS 10x each movement
Arm circle circuit
Low slow, swat, swat
Penguins
At the Ramp
Head, shoulders, knees, and toes.
Backwards run up
Lunge down
10 minutes
Next Round Split PAX like a DORA
Half PAX Crawl bear up bear crawl down
Other Half PAX Plank at the bottom
Crawl bear up bear crawl down
Peoples chair
Mosey to JPAS Entrance using the benches
10 wife pleasers
One leg each
50 LBC
10 slow tractor ( Protractor 15′ and 90′ slowly )
5 rounds
Mosey to beginning.
Eacah PAX Carry heavy sandbag.
COT
After being on the mend for the past 3-4 weeks, I was looking forward to getting out to the local AO again and seeing everyone. When I arrived, my welcome back gift from @Charmin, @Chips, and @War Eagle was Q duty for today’s workout so I had to make something up on the fly. Although I was able to come up with something, I soon found out that I was a little rusty on F3 protocol, counts, etc. after not being a Q for 3-4 weeks and, thankfully, @Charmin was quick to point out my mistakes and corrections.
Warmup
Slow squats x10
Abe Slogodas x10
Forward Arm Circles x 10
Backwards Arm Circles x 10
Seal Claps x 10
Hillbillies x 10
The Thang
Today we took the Lasalle 1.25 mile path starting at the flag, past the Saints facility, around the NOLA Gold field, past JPAX and then back to flag.
1 burpee every other light pole (104 light poles in total or 52 burpees)
In between every other light pole, we did a mix of light jog and lunges
At certain points on the path, we also performed 20 reps of squats, merkins, BB situps, and crunches
At JPAX, we did lunges and backpedal up/down the ramp, step-ups x 20, and 3 sets of dips x10.
Back to flag. COT. Glad to be back.
