Grab a cinder block, crank out 50 reps of any exercise or combination of coupon exercises and mosey around the block. Rinse and repeat until the bell sounded. If this workout sounds familiar, it should. YHC led the PAX through the exact same beatdown about 3 weeks ago.
Tag: Milestone Marsh
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We hid the coupons – from Waterpik
T Claps to Akbar we now have LOGOED cinder block coupons at the Marsh again. And we didn’t “hide” them behind the restrooms . Who knows? Maybe they won’t disappear this time. And if someone wants them this time around, they’ll have to carry them from their new hiding place near the back of the field to the street. At that point their forearms will be swoll so maybe they’ll want to join F3.
Mosey down the trace a couple of blocks to Jackson Ave. mandeville doesn’t have many hills but YHC found one there, and made a mental note that it would be a good mew spot to incorporate into a beatdown at the marsh.
Main thang: Bear crawl up hill, jog back.
Crawl bear up hill, jog back
Partner carry up hill, jog back.
(Shooter was an absolute animal)
5 sprints up hill, jog back
Rinse and repeat, then head back to AOThanks to Akbar for praying us out
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Brood of Vipers – from Akbar
4 braved the frigid 37 degrees this morning to start out their week right. We arrived to witness the leftovers of a Sunday birthday party, and the Marsh was trashier than usually this gloom. Waterpik said it best – “the best thing about having a birthday party here is you don’t have to clean up.”
6am – YHC, Hammer, and Waterpik started out with warm ups consisting of Windmills , SSH, Torso Twist Imperial Walkers, and… Hogsbreath pulls up speeding in Cowbell-like fashion to join us for Hillbillies
If you ever run out of ideas to Q, the Exicon (frequently perused by @Shooter) and other backblasts across the nation offer a wealth of pain. That was the case for YHC this weekend, spending way too much time reading what our brothers have been up to in the gloom. Also gives you ideas on new exercises you may not of heard of – like the Wojo Squat, Flock o Seagulls, or String Rippers.
QIC settled on a modified Brood of Vipers, from F3 Greenwood
Thang: Three round ladder, 5 sets, 3-4 exercises in each set, IC and OYO, recovery run in between rounds
All exercises Copperhead Style
Round 1 12 reps
Round 2 10 reps
Round 3 5 reps1. Negative Pull Up (12 count down), Supine Row
2. Calf raises, Wojo Squat (slap the ground), Side Lunge
3. LBC, Hello Dolly, Heels to Heaven
4. Merkin, Irkin, Werkin
5. Freak Nasty, Cobra MerkinMary IC
Flutter kicks, E2k x 20, Stone Mountains x10
Count, Name, Hammer prayed us out.
Moleskin
Hogsbreath was rather witty this morning. When we got to the second round of Irkins, Hogsbreath said “you’re really Irkin me.” Also noting as the daylight started to set in, that “the brighter it got, the uglier you guys look.”
The term “looks good on paper” came to mind after set 4 & 5 in round 1, when YHC realized doing 3 tempo Merkin exercises x12 followed by 2×12 triceps was difficult to say the least. But we pushed through.
I got enough workouts from surfing backblasts for 5 weeks. 😉
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Minute Mania – from Shooter
Great showing at the Marsh following the month of RunCajunRun. Q planned a beatdown with minimum running this Gloom as I know many are wanting to rest the tread on their sneakers coming off an incredible month as mentioned by RY in his email.. YHC brought a companion (30 lbs Ruck plate) to the beatdown to inspire the PAX..
Warmup
10IC Windmills, 15IC SSH, 20 IC Grass grabbers and 25IC Butt kicks.Thang
Wanting to bring back the premise of how the Marsh was formed YHC with phone in hand for the timer kept the PAX busy with multiple timed reps of exercises.All exercises would be max reps for a minute. Split into 2 groups of 4 with pull-ups and swing tucks. F/J
Upon finishing PAX met on the sidewalk by the playground for Carolina dry docks and Sister Mary K/Catherine’s..
We then ran down to school and back.
Assembled at the court for the company of the ruck plate. Each PAX alternated running suicides with the plate for a min until each member completed a round. The rest of the men completed called exercise. Exercises included Mountain climbers, Peter Parker’s, Parker Peters, Shoulder taps, jump squats, Bobby Hurleys, Lunges and squats. Next up we took to our six for 3 rounds of chest press 5, 8 and 10 looking for the right number to complete in a min as the PAX completed LBCs passing along the plate.. Next up curls for the girls which proved inefficient in form with 10 and only getting through half of the PAX before the timer sang so we completed regardless. Then we were able to complete 10 shoulder presses while the PAX did overhead claps. We did SSH on a 2nd round of shoulder presses. With 8 mins remaining we completed a lap around the block returning for time for 20IC Crunchy frogs 🐸, because 360 on Saturday wasn’t enough. And ended with 20IC Flutter kicks…Appreciate the great showing on a Monday, especially Backdraft making the decision to join instead of hitting that snooze 😴…
Let’s make sure we give Russo a similar showing at Grannies on Tuesday!!
Until the next Gloom 👍🏼👊🏼✌🏼!!!
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Bring back da blocks – from Waterpik
It was very discouraging to discover that the stash of cinder block coupons had again disappeared from their hiding spot at the milestone marsh. After all , YHC had planned to use them at today’s gloomy beatdown. Undeterred, YHC loaded coupons from the backyard into the car for today’s beatdown. After all, in the Q source, Dredd says an effective leader must be prepared to improvise.
Warmup consisting of SSH, slow squats, IW, HB, GM.
Main thang:
Instructions to PAX : Do 50 reps with coupon, then run around the block, increasing rate of speed back at each corner, then back to starting line. Rinse and repeat until the closing bell. YHC let the PAX choose their own exercises, but suggested 5 sets of 10 for each round. Examples of exercises used by the pax were squat thrusters, military presses, goblet squats, kettle bell swings, jack webbs, curls, big boy sit ups, leg raises, rows, triceps extensions, bench presses.After about 4 or 5 rounds, the closing bell sounded and Grover prayed us out.
Have a good week men!
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No Blocks before Breakfast – from Akbar
Early day after watching the Superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey around the block.
Warm Up SSH, IW, Windmill, Self Love x10 IC
Short mosey to pick up blocks, and……. There are no blocks, again. Time to modifyHead to playground, 2 x10 pull ups OYO
Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections.
3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.
Stone Mountain | Mountain Climbers
Bulgarian Split Squat (each leg), Freak Nasty
Merkin, Rocky Balboa’s
Irkin, Copperhead SquatMary – leg raises, LBC, Little Manny Crunches x10 IC
Count, name, announcements – YHC prayed us out. QIC
NMM
Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. Good work and good conversation today guys. -
We all do this, don’t we? – from Waterpik
Today’s beatdown was plagiarized from Hogsbreaths beatdown at the marsh a couple of weeks ago. We all copy workouts, don’t we? Here we go: PAX grabs a cinder block, lines up in a single file line on Lamarque st and starts heading towards the lakefront. Instructions were to walk to the lakefront with the coupon. Last man in line jogs to front of line with coupon. Rinse and repeat. At the lakefront sets of Tabata were on the menu. , 30 secs with 10 secs rest. Exercises were merkins, 100s, big boy sit-ups, Supermans, freak nasties, rows w/ coupon, presses w/ coupon, kettle bell swings, leg raises. Rinse and repeat. With 15 minutes to spare, grab coupon and head back to the marsh.
5 minutes left: hit the 6 for some Mary: cowbells crunchy frogs ((where was cowbell?), flutter kicks, chill cut plank.Have a good week guys! Y’all bring out the best in me! I hope F3 brings out the best in all of you too
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Shhhh HIIT! – from Akbar
YHC has been thinking about a HIIT workout for a while but wanted to keep it a secret of sorts. Kinda like when you tell pax to bring gloves, and they don’t show at all. So I kept it quiet, within the family circle. Like the Grinch, tip toeing around with an evil wide grin before stealing presents. Shhh! We are going to do some HIIT today.
The gloom was a humid 61 degrees, which felt like 85 after so much cool weather the last few weeks. YHC and Grover arrived 10 minutes ahead of go time, and quickly saw the blinding LED lights of Waterpik pull up behind. 3 flags planted, 5 on the basketball court picking up trash from the day before, and we were ready to go.
Warm Up: x10 IC – SSH, Grass Grabbers, Imperial Walkers, Hillbillies, Self-Love, Torso Twist
Quick warm up run to the stop sign and back, pick up a block and head to center court. About this time, Cowbell showed up to make 6. T Claps to Pixie Stix for grabbing a man-sized block at age 15, it was duly noted that Grover was using a half block until last month.
Thang: HIIT
It was one of those days when some things look good on paper, but you quickly need to modify. We went through multiple sets of Tabata with varying work and rest times focusing on form, power, lean, and some plyo work
Set 1: Power 3 sets of each exercise; 15s all out work and 40s rest
Mountain Climbers, Squat Thrusters, KettleBell Swings
There was some low mumble chatter about going all out for 15s and a 40s rest. It did seem like 40 was long so a modification/intensification was needed and we bumped it down to 30s rest
Set 2: Lean Explosion 3 sets of each exercise; 20s work, 10s rest
Sister Mary Katherine’s, High Knees, Jump Squats
Set 3: Plyo Set 3 sets of each exercise; 30s work, 15s rest
Plank Tuck to Tuck Jump (2 groiners and a jump squat); Plyo jack merkin, Balance Bicycles (Goblet Squat Freddy Mercury); then Block Press Freddy Mercury’s
Set 4: Chest, Tri, Back, Shoulders 30s of work, 15s rest
Tricep Chest Press, Tricep Chest Press with knee raise; Tricep Chest Press with knee raise and leg raise
Block Row, Block Row with Inchworm merkin
Elf on the Shelf; Alpos, Block Curls
Put up blocks, time for 5MOM
Mary x 10 IC: Heels to Heaven, Hands to Heals, Leg Raises, LBC, American Hammers, Crunchy Frogs
Count/Name
Announcements: Krazy Ivan, Run Cajun Run, F2 a week from Thursday with FIA – Tap Room in Covington
Grover prayed us out.
Thanks for hanging in there this morning and giving it your all,
Till next gloom – – Akbar
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Dreams Do Come True – A Tribute to MLK – from Akbar
YHC arrived at the Marsh to a cool 32 degrees this morning. While Grover and I sat in the car for a pre-thang warm up, we were not the first to arrive. Out of the corner of my eye I could see a lone figure doing Burpees. At first I thought it was @Cowbell, since he left the only reply to my Pre-Blast about F2 after the beatdown. But no, it was none other than Russo. His Burpees were polished, in cadence, reminiscent of Mr. Miyagi’s flowing Crane kick. Alas, Cowbell did not show.
Today we would celebrate Martin Luther King. A man with humble beginnings who had a dream that did come true.
Warm Up: Grass Grabbers, Plank Jack, Self-Love, Big Arm Circles (front and back), Torso Twist IC x10-20
Thang
Modified Hero WOD for MLK based on events in his life.
*The first 3 events, second exercise were 1 is 1; the rest of the second exercises were 2 is 11929: Born in Atlanta
19 Merkins 29 High Knees
1944: King entered Moorehouse college at the age of 15. He would go on to receive a Bachelors in Divinity from Crozer Seminary and a Doctorate degree from Boston University’s School of Theology
19 Freak Nasty’s 44 Randy’s (arms, up in field goal position, lower down and back up)
1946: Atlanta Constitution publishes a letter to the editor from King stating black people should have same rights and opportunities as all American people
19 Block Curls 46 Butt Kicks
1955: The Montgomery Bus Boycott with Rosa Parks, King is thrown in jail for protesting
19 Block Rows 55 Moroccan Night Clubs
1956: US Supreme Court affirms Browder V Gayle – declaring Montgomery and Alabama bus segregation laws unconstitutional. King is one of the first to ride a bus with whites.
19 Goblet Squats 56 Mountain Climbers
1960: King met with Lyndon Johnson, Dwight Eisenhower and John F Kennedy to discuss racial inequality
19 Shoulder Thrusts 60 Butt Kicks
1963: The march on Washington DC, Kings I Have a Dream speech
19 Merkins 63 Step Ups
1964: King receives the Nobel Peace Prize and the Civil Rights Act of 1964 is passed
19 Freak Nasty’s 64 Freddy Mercury’s’
1965: The 54 mile march from Selma, Alabama to Montgomery ending at the Edmund Pettus Bridge. Riots broke out and this day would be known as Bloody Sunday.
19 Block Curls 65 Lunges
1968: King assassinated in Memphis, TN
19 Block Rows 68 Arm Circles
1986: Inaugural Martin Luther King Day
19 Goblet Squats 86 100’s
1/18/21: MLK today
18 Shoulder Thrusts 21 Burpees
Mary IC
M: 20 Merkins
L: 50 LBC’s
K: 20 Knee Raises
Heels to Heaven, Hands to Heels, Crunch Frogs for (the missing) Cowbell x10 ICCount, Name-O-rama
Announcements: Krazy Ivan, Run Cajun Run (replacing Run Ranger Run)
Although Russo, Waterpik, and The Pelican had to work, the rest of us had a great breakfast and F2 at the Waffle House.
Always great to hang with you guys for F3 and F2. Thanks for letting me lead
SYITG,
Akbar
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Morning Stroll with Cowbell – from Akbar
YHC arrived at 5:13 to a gloomy 38 degrees and no PAX. My sidekick Grover was out with a shoulder injury that would last until his round of golf in the afternoon. Mosey around, plant the flag, wait, wait. Wait – is that LED headlights? Did Waterpik recover more quickly than expected? And surprise! it’s Cowbell, who would have arrived early had he not gone to Grandmas House first. And then there were 2.
We went the normal street to street down to the lakefront, hit the wall, and moseyed back with a great Monday morning marsh conversation.
Warm up x10-15 SSH, TORSO TWIST, SELF LOVE, IMPERIAL WALKERS
Grab coupons for 20 block curls
6 blocks to the lakefront stopping for 20 Merkins and 20 Squats every other block.
Wall at lakefront, 3 sets of Freak Nasty and Bulgarian Split Squats IC x20
6 blocks back to the Marsh at 20 Merkins and 20 squats
30 Block Curls to finish just in time for 2 minutes of Mary
LBC and Crunch Frogs IC x20
1,2 Count and Name and YHC prayed us out
Simple, but effective workout, always great for a Monday morning Marsh run and catch up from the weekend.
Til’ Next Gloom,
Akbar
