Almost forgot what it felt like to be sweating by the first stop sign. This gloom provided a reminder of what is soon to come. The Muggies are back and so is Cowbell..
5 PAX posted for the Scramble
10k Rucked, Steve and Cowbell paced and Waterpik and YHC moseyed.
We made it back and wrapped up with some core.
Appreciate the post and until the next Gloom
šš¼šš¼āš¼!!!
Congrats to everyone knocking out RCR this year. Steve definitely held up his end, and with it the end of the month, my thought was to keep the running to a minimum. So mid-to-upper 40s this morning for a krewe of 3 for the return of the deck of death.
Warmups (IC 10x)
– SSHs
– Self love
– High knees
– Toe touches
– Imperial walkers
– Arm circles
Thang
Ye olde tried and true deck of death, using the benches and stage as changes of scenery:
Spades – urkins
Clubs – step ups
Diamonds – freak nastys
Hearts – BSSs
Spades – Peter Parkerās
Clubs – shoulder tap plank jacks (2 is 1)
Diamonds – lunges (2 is 1)
Hearts – leg raises
Spades – Merkins
Clubs – Monkey Humpers
Diamonds- SMCs
Hearts – American hammers
Before the deck, we made a loop, and between the rounds, we slalomed the columns.
Mary (10x IC)
Crunchy frogs
Hello Dollieās
LBCs
Flutter Kicks
We finished with COT, NOR, and quick prayer.
Thanks to the two krewe men for joining.
SYITG
With excellent conditions of 55 degree weather 8 HIMs embarked on the Scramble. Some early some on time and of course there is Cowbell right after rolling in hot. One needs to recognize the consistency picking up right where he left off from his F3 break while he shifted to straight running. PAX completed a few warmups of Torso twists, grass grabbers, Butt kicks, Imperial walkers, Hillbillies and Good Mornings. Instructions 20 out and back for the Ruckers and the Shooter route down W Causeway approach zig zagging back to the AO. Upon return completed some stretches and wrapped up..
Appreciate the post and until the next Gloom šš¼šš¼āš¼!!
Steve, Cowbell, Shooter, and YHC took off down to the lake front and put 4 miles on the board for RCR. 3 Ruckers: Jose10k, Akbar, and Hogs Breath. They claimed to have solved the world’s problems, however, Hogsbreath forgot to write them down. Oh well, perhaps next week.
Shifting to a little more weight lifting in the New year. YHC still plans to keep his AO commitments and his down payment of Qing..
My what a surprise he would have on this Scramble with Cowbell rolling up in the man wagon (Suburban) in Cowbell fashion right on the dot as the PAX was already starting on the warmup.
Today produced 3 groups of 3 different speeds of runners and 1 lonely Rucker in Akbar.
Normal route with 2x loop for some, 1 loop for others and a 20 out and back for the other..
Prayers for LA fire victims and for Roxanne battling liver issues.
Appreciate the post and until the next Gloom šš¼šš¼āš¼!!
In my former life as an auditor, excluding the requisite beauty and brains, one of the attributes we were told we should have was āprofessional skepticismā: the ability to question what you see or hear and find the truth. With just a little more thought, I bet I could now see where I became such a fan of conspiracy theories, although Iām not sure how Iām not a fan of the X-files.
In order to do that successfully, there were two separate but related directives that were pounded into our skulls: āTrust but verifyā and āIf it wasnāt documented, it wasnāt done.ā
Jose lives by the latter. He upholds the standard we all begrudgingly accept, and so yes, heās correct we should backblast away. Iām 25.5 hours beyond the COT for this beatdown, so that means in his eyes itās ālateā. But weāre on Northshore homeschool soccer parent time, where the idea of time and deadlines and schedules are a novel concept and not really a thing.
No weather report since thatās too generic, but it was ācoldā. Not cold enough to keep Steve and Cowbell from joining, however, and Iām glad that they did.
Warmup 10x IC
SSHs
Seal Jacks
Self Love
Torso twists
Imperial walkers
Arm circles
Thang
Mosey to the bridge, stopping at each block for 14 squats and 14 Merkins (not 15).
At the bridge, back and forth back and forth, stopping on each side.
Various traversements (itās a word) included:
Mosey 2x
Side shuffle 2x
Carioca 2x
Back Pedal 2x
Skip 1x
Various exercises included, all core work,
10 of one of the following on each side
– Crunchy frogs and Leg raises 2x
– American hammers and gas pumps 2x
– Rosalitas and Hello Dollyās 2x
– Penguins and LBCs 2x
– E2K and LMCs 1x
COT, with count, NOR, announcements and prayer to close us out.
Thanks to you for joining, reading, and keeping us all in order, Jose!
SYITG
A bunch of gentlemen got together this morning to finally put forth an epic beatdown worthy of the first day of 2025. Bushwhacker was first up, it was Round Robin style, and of course Bushwhacker started off giving a wonderful description of his beatdown. The detailed, thought out approach was mesmerizing. His intensity is legendary, however, Ten minutes later, he just simply called out 100-100s and he was done. Next up was Bird. Bird gave us his infamous yoga workout, which was unbelievably increasingly difficult. Stretches, handstands, where he walked around with three people on both of his feet while he was handstanding on one arm. Epic. Akbar kept it simple: 3 rounds of Stone Mountains increasing by 5 up the street, then decreasing by 5 back down. Grundy was up next. Thatās when he brought out 2 100 pound sandbags and a spear. We each took turns trying to hit the unlucky man carrying the sandbags with the spear. Luckily, no one could hit the broad side of a barn. But we did hear Grundy yell ā If you think you want to quit, donāt quit! JV was grumble grumble, but more pissed about the pace for next years turkey trot. Next up was Einstein with Star Jacks and the. Norwegian speed skater workout. we hate him for that. Next up was Fledge with hot sauce. We always enjoy the hot sauce, it’s good stuff. BBQ was up with some, uh, Al Gore Thorough Goods, and a cadence that was very, very questionable. And of course, there was Hammer, and Hammer simply said, let’s do burpees, while giving us random 80s and 90s pop culture trivia. Shooter had donkey kicks. Hate donkey kicks. And those damn dice and jump rope. Ken from Humana will beat you down, but get you a great deal on healthcare with his own personal birthday celebrations. Shooter than called out for Steve to go next. Steve with his Bulgarian Split Squats and his cracking burpees. I’m so sick of those, Steve. The next person up on the list, well, it was Moby. Oh, Moby and that damn chain. I’m so sick of that chain. But at 74, soon to be 75, I guess he can do whatever the hell he wants. Zoolander was next up, and he doesn’t have a signature exercise, but god dang, does he not just look dapper. He was wearing those iconic aviator sunglasses and the feathered hair just in a perfect form. It’s epic. Waterpik and his perfect squats. Perfect form, and then a nice, you know, three-mile jog to warm us all up. And then while we’re doing all that, my nephew Speedy comes around the corner after running 15 miles with a four-minute, three-thirty-second pace. And then there was somebody going, huh? And that was Frank from Rommel trying to wrestle Russo down to the ground to try to convince him that Forrest Gump was the greatest movie ever made. All Russo wanted to do was a round of āNever have I everā , and Iām still not convinced of the rules. While that was going on, Cowbell ran by on mile six of his jog this morning. We all then did our best Christopher Walken impression. All in all, none of this actually happened because Moby and I were the only two stupid idiots to get up on New Year’s Day. But I included all the gentlemen I could possibly think of to summarize the 2024 F3 beatdowns that I’ve grown to love and hate. But just wanted to give shout outs to people that if you made the list, you had of great importance to me. And if you did not mention you, Iāll just honest with you, Iām delirious on about 3 hours of sleep. SYITG
The morning air bit with the ferocity of a thousand tiny knives as we gathered at the trailhead. Steve, our fearless leader, had a gleam in his eye that promised pain and growthāor maybe just chaos. The big news was the triumphant return of Cowbell, whose absence had left a void only filled with awkward burpees and wistful murmurs of āI need more Cowbell?ā
Enter Jose, the early bird who, instead of getting the worm, opted to destroy the trailhead and stairs with solo lapsāa full 40 minutes before the rest of us even started moving. While most were still negotiating with their alarms, Jose was out there redefining what it meant to be extra.
Bushwacker rolled in on time, a feat in itself, and immediately solidified his status as Mr. Grumble Grumble. His truck, dubbed the āpiece of shit,ā welcomed us with its nostalgic vibesāturns out itās the same clunker Cowbell used to cruise in back in high school. Talk about a blast from the past. Grumbling aside, we dove into the warm-up, marching headlong into the discomfort we all secretly crave.
The stage awaited us, as did an assortment of strange teenagers who seemed utterly transfixed by the bizarre spectacle of grown men willingly torturing themselves. Were they judging us? Plotting their escape? Just vibing? Who knows, but their silent presence made our suffering even more surreal.
The workout itself was pure madness: five brutal exercisesāburpees, squats, lunges, big boys, and merkinsāstarting at a grueling 28 reps of each. After every round, we ran a lap around the trailhead, decreasing reps by 7 each time. It was a rinse-and-repeat system that quickly had us questioning our life choices. And yet, every lap brought us back to the stoic teen peanut gallery, still watching, still silent. It felt like a scene from some dystopian fitness reality show.
At one point, Bushwacker and I casually debated whether Santaās sleigh, parked nearby, would make a suitable workout station. But even in our delirium, we decided that push-ups on Santaās ride might be crossing a line.
Midway through the chaos, Jose slipped away, duty calling him to mold the minds of Americaās youth. He is, without question, a hero, a legend, the wind beneath our collective wings.
We closed with a Circle of Trust (COT), sweaty, sore, and better for it. Cowbell, it was good to have you back. To the strange kids at the stage: we hope you were entertained. And to everyone else, see you at the next beatdownābring your grumbles and your grit.
Okay, so Steve might be sick and I(Jose10K) wrote this backblast because of my abnormal obsession to reach my stupid goal!
Four rounds, four exercises and four loops was the magical number for our 45 mins in the Gloom.
After completing a loop around the Trace brief warmup of 15IC and 10IC Grass grabbers, Toe touches, Abe Vogadas, over head claps, Cherry pickers and arm circles..
Thang was 3 coupon stations and a jump rope station..
Timer was 1 min of work 30 seconds of rest 4 rounds of motion.
Coupon 1 Chest press
Coupon 2 Curls
Coupon 3 Overhead carry up and down the stairs. Intensity version shoulder presses while going up and back down.. After 4 one min rounds PAX made a loop around the Trace.
R/R till each PAX completed all stated exercises.. For you math folks out there, total work was only 16 mins of engaged movement not counting the loop’s.. Doesnāt seem like much but I promise by rd 3 the burn was real and I believe the PAX got their monies worth..
Finished right at 6 and we announced multiple CSAUP opportunities ahead.. 4 on the 4th, BEAST, Turkey trot and I believe some other hot ass marathon or somethingā¦ Not really certain, but one thing is certain, Cowbell lives and he mentioned a possible Saturday post for the Wacker Q..
Russo graciously took us out and until the next Gloom šš¼šš¼āš¼!!!
Really good morning and setting to try something new and training preparation for upcoming Wild West Relay. Five PAX joined me at the beautiful and awesome Bogue Chitto state park to run a true Trail run on the Red Path or Gorge Trail. This is about as good as it gets for trails here in Louisiana, ~ 391 ft of elevation change and it gives you a work out.
For the most part we all keep together and took in the temps in 70s and low humidity. Probably one of the last for the year, but we all enjoyed it. See below for formal stats of the run and I want to encourage others to come to the next one on 6/1. More WWR folks, Rim to Rim enthusiast and general Ruckers will work fine for this.
https://www.strava.com/activities/11385170755
6.02 mi
1:00:38
10:04 /mi
Elevation382 ft Calories ā
Elapsed Time 1:02:39
