Charmin made me write this.
The idea was simple—early workout conducive for those who have early carpool for their 2.0s.
We came to La Salle, warmed up, lift some coupons, ran some, and prayed around a flag at the end.
Grateful for the PAX that encouraged this madness. Come join us next Tuesday.
Who’s your partner
Warm-o-rama:
Slow-vagodas x 10
Grass Grabbers x 10
Low Slow Squats x 10
Arms:
Forward x 10
Backwards x 10
T-clap x 10
Seal Claps x 10
Chinooks x 15
and the fan favorite: MNC’s x 10
The Thang:
Pax were instructed to find a partner.
Heading towards the playground, there must always be one person running forward and one person KnOTing. Up to the pax to figure it out.
Along the way, the PAX were required to take a detour since the Jefferson Parish Park Department decided to start doing some construction work last week and didn’t clean up their mess.
As a recovery, YHC exhorted to the PAX the importance of circling back for your partner, even if they seem to be going backwards.
When we get to the playground making sure to instruct pax on hanging leg raises instead of pull ups, set up as usual expect for two people. Doing wheel barrels where one person shoulder shrugs the other’s legs. Timer is 20 shrugs.
Two rounds of that, and we Get back to warmup pad traveling same way but completing the loop, and thus avoiding the construction.
Stopping at JPAX to face away from the police station for 10 IC Monkey Humpers.
Mary:
Partner leg swings
Penguins
Bolt-Lead Protractors
Appreciators
COT
Focused on us being there for our partner, being considerate and gracious when we think they are going backwards, and to be thankful when they circle back for us.
P.S. YHC wants to thank all the LaSalle regulars (non-F3) for pointing out that YHC left his phone at the playground and for leaving it there.
HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out
Thang One – 11s
Step ups at the fountain and burpees at top of NOMA steps
Thang Two
Cards with exercises for suits. Lasted for about 5 cards…..boring
Thang Three
Each pax picks an exercise. Call it in cadence while one pax dribbles bball as the timer between cones
Thang four
Frisbee run around NOMA. Total disaster but lots of drops for burpees
Finish with Sunday Mornings
Back to the Flag for COT
NMM
YHC signed up to Q late Saturday and planned on using the field but grass was way too high. Even knee high at the singing oak
Still came up with good stuff on the fly
Step up, Sign Up, and Lead! We have an incredibly supportive group of men!
SYITG
13 Pax saw Old Hlory blowing in the wind… 10 old NOLA souls, Tacos (age 15) and two downrange (Cray Fish & Wood Rider)
After disclaimer we started to the bottom of Canal with YHC starting the mosey with a prelude of the workout
NOLA
Aug 8th – Crazy 8’s – 8 reps each
1. Shoulder Taps
2. Star Toe Taps
3. Jump Squats
4. Honest Merkins
5. Burpee’s
6. Plank Jacks
7. SSH
8. 8 count body builder
start on Lakefront Landry side with 8 Shoulder Taps
Bernie up hill
8 Star Toe Taps
bear crawl across
8 Jump Squats
run down levy
8 honest merkins
lunge across
8 burpees
run up hill
8 plank jacks
crawl bear toward Mardi Fountain
8 SSH
Bernie down toward lake
8 Eight Count body builder
backwards lunge toward Landry’s
Rinse n repeat
At approx 0600 we made our way to the Lakefront to take in the view with one minute each of step ups & derkins
mosey back to the flag for two minutes of stretching
4.5 got after S&M + 6.5 ran (Charmin was the .5 x 2) = 11 got better in the gloom.…except MacGyver; apparently he redefined “HC.”
Expand our circle through EHing and Kotters. Who haven’t u called lately that you should…?
Conditions: 83 def F, 85% RH, 87 deg F feels like temp
6/7 pax takeoff in the gloom down the track, picked up one on the way
1 pax went another direction
Warmarama:
SLOWvigoda 10x IC
Grass Grabbers 10x IC
Mountain Climbers 15x IC
Crab Cakes 10x IC
Tie Fighters 10x IC & flapjack
To the rock pile
YHC: “get a rock that you can do man makers with”
Head to the football field
Thang 1 OYO:
Start at the goal line, murder bunny 10yds to first cone
Man Makers 10x
Squats with rock 10x
Big Bois with rock 10x
Murder Bunny 10yds to second cone
Man Makers 10x
Calf Raises with rock 20x
Flutter Kicks with rock 20x 2-is-1
Murder Bunny 10yds to third cone
Man Makers 10x
Thrusters with rock 10x
V-ups (optional with rock) 10x
Mumble Chatter included critiquing the rock size selection of others. Be nice.
Thang 2:
Line up on goal line
First pax runs with rock to the second cone and back while other 6 pax are doing an exercise
When runner returns, he calls out the next exercise, and a new runner takes off with the rock
Completed two rounds = fourteen exercises
Thanks for the extra Man Makers Hand Grenada
Thang 3:
Shuttle run with exercises
Run to first cone, 10 merkins, back to start
Run to second cone, 10 bonnie blairs 2-is-one, back to start
Run to third cone, 10 burpees, back to start
Thang 4:
Exercise dice @ 6 rounds
SSH, Squats x2, LBCs, chest press, and one more
Return the rocks
Back to the flag
COT
Announcements: week 0 of iron pax challenge is right around the corner
Ended in prayer, continuing to lift up Bogey and his family
Great way to start the week
SYITG!
Renny Aug 08.04.24
by the numbers
14 Pax
7 Teams of two
7 Toys
Thangs 1,2, & 3
Warm-o-Rama:
10 Tempo Merkins
10 Grass Grabbers
10 Abe Vigoda’s
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
8 Big Arm Circles Forward
4 BigArm Circles Backward
The Thang 1
DORA – Timer / Backwards
100 Derkins
200 Bobby Hurley’s
300 Shoulder Taps
Pax 1 starts exercise
Pax 2 traverses to irrigation and bag with one of our 7 toys
switch
after each Pax used a “toy” on their mosey, teams move onto next “toy” for their next round
our 7 toys were
Sandy & Sweetness 60# sand bags
Ball buster 53# sand bag
Ball of Hell 80# sphere
Charlie 25# chain
Brick 1 & Brick 2 50# bricks
if you was not yet available, do scapulars waiting on next toy
The Thang 2 – KISS
between each set, grab a toy and head to irrigation. if no toy available, or chosen, run backwards
* 100 merkins
* 90 squats
* 80 merkins
* 70 squats
* 60 merkins
* 50 squats
*
at 7:08 head to back of NOMA to start The Thang 3
AMRAP 3
10 Burpees
10 Big Boi Sit-ups
10 Bobby Hurleys
AMRAP 3 minutes
of course close with Sundays Mornings
Conditions – Hot & Humid, just like an August morning in Southeast Louisiana should be
The Thang:
To our great sorrow, our brother Douille was unable to make the workout this morning, so Mayhem started us off with a mosey to the peristyle for a warmup:
Abe Vigodas x 10in cadence
Grass Grabbers x 10 in cadence
Tie Fighters (right leg forward, forward arm circles) x 10 in cadence
Tie Fighters (left leg forward, backward arm circles) x 10 in cadence
Peter Parker Peters x 10 in cadence
Crab Cakes x 10 in cadence
Q got passed off to Mr. Rogers, who brought the PAX over to the south side of the Great Lawn for a 5-exerice Dora. PAX paired up for cumulative 50 bupees, 100, merkins, 150 squats, 200 side-straddle hops, and 250 flutter kicks (1 is 1). Other (non-exercising) PAX ran across the Lawn and back (the long way).
After this, Q got handed off to Hokey, who took the PAX to the East side of the Lawn for 11s, with 10 8-counts on the east side (10 to start) and 1 X-factor on the west side. PAX ran backwards across the field going east to west (because 8-counts were counting down) and forwards going west to east (because X-factors were counting up).
Once this was completed, Q was handed to Catfish to bring things to a close. PAX got their heart rate up with 5 burpees OYO, then Side Straddle Hops (20 in cadence), then Imperial Squat Walkers (10 in cadence), then Bonnie Blairs (10 in cadence). PAX got down to faces for Jack Webbs. Catfish can’t count so good, so the count on these was 1,2,3,4,5,6,8,12, and 15 merkins, with a corresponding 2x set of air presses. PAX got back up for 5 burpees, then back to the flag for COT.
Growing up, the Summer Olympics were a huge deal on television, especially before cable, the internet, and streaming services. The world was watching because there wasn’t that much to watch. To see world class athletes gather to perform on a global stage every four years is a sight to see. Most of them were ‘amateur – unpaid’ professionals looking to secure some financial security with a sports apparel company or another type of sponsorship while they consistently trained in anonymity. What I love the most are the underdogs who were never supposed to win, let alone on the greatest sports stage ever. Check out the most improbable wins at the Summer Olympics.
https://www.ranker.com/list/underdog-olympics-stories/jordan-love
https://bleacherreport.com/articles/1171485-the-10-greatest-upsets-in-summer-olympic-history
With the 2024 Summer Olympics opening night on Friday, I was inspired to provide a workout that would give tribute to the Olympic motto of Citius -Altius -Fortius or faster higher, stronger.
WARMARAMA
Mosey to the Peristyle to start the warmup in a mostly low slow cadence. 10 low slow squats, 10 low slow merkins, 10 arm circles (forward and backward), 10 x IC slow peter parkers, 10 x IC slow shoulder taps, 10 x IC slow parker peters, 10 x slow Floyd Mayweathers, 10 IC x Lunge around the clock, 15 IC x Imperial Walkers, and finished up with 31 x IC SSH.
Now that we are sufficiently warmed up, we mosey to pickup the rocks from behind the fountain and head to the front of the great lawn.
THE THANG
Perform 30 squats with rock, 25 LBC with rock, 20 no cheat merkins, 15 lunge walk with rock (2 is 1), and 10 blockees (burpee with rock over head press) then run a lap around the great lawn with is 400 yards for 2 rounds and pickup the six (thanks Catfish and Heisenberg).
Bring the rocks back and head to the Peristyle for column sit with 20 IC air presses. Onto our six and perform 20 IC x flutter kicks and then cool down with some stretching.
COT
Welcome FNG Matchbox by way of Squints! Prayers for the F3NOLA crew heading to the Wild West Relay this week and for those who are needing purpose. Lord, help us to be the difference makers in our homes and our communities. Thank you for the honor of leading!
Conditions: 80 deg F with feels like temp of 84 deg F due to the 90% RH = perfect summer morning for a beatdown
Anxious to kick off the day, YHC arrived at 5:15am. Quick check on the field to make sure it was not too sloppy. By 5:30am we had a total of 11 including an FNG c/o Bolt. By 5:33am we had a dirty dozen as Triple joined us on Triple time.
Mosey to midfield for warmups: AV, GG, PPP, Crab Cakes, Tie Fighters, smurf jacks
Bear CRAWL 50 yards to end of the field
Mosey to the rock pile, grab a rock that you can do a bunch of thrusters with
Mosey with rock to the parking lot
A form of 11s OYO
10 burpees, 1 thruster, lunge walk to next tree with rock
9 burpees, 2 thrusters, lunge walk to next tree with rock
10 stops covered 100 yards
Felt the burn halfway through
Then 200 yard jog (back to start, back to finish)
Core Dora, partner up
One PAX exercises, other PAX grabs any rock and travels about 60 yards and back
100 big boys
200 V-ups (later modified)
300 LBCs (almost finished)
Grab a rock, two single file lines, indian “run” (more of a mosey)
Our lines were about as straight as when we all learned it in preschool
Back to COT, a few sprinted, all were gassed
Counterama, Namerama, Name the FNG, Announcements, Intentions, prayed it out
Thanks for the opportunity to lead! It was a good one!
Welcome Kingfish to the F3 brotherhood!
Shout out to Squints for his first ever post at Pontiff!
Shout out to Pinewood who came from the West Bank and has an 8:00am final exam today… good luck!
