Great idea for the next title in the Magic Treehouse book series, although the content may be a little different. The fireworks began in an instant. A finely tuned, unstoppable andante tempo flatulence in cadence on the 2 and 4 counts of the SSH. A few giggles and at-a-boys, the gas attack would continue with others throughout the workout. No names mentioned, but YHC may or may not have been involved.
7 men showed up in the misty gloom this morning at the Milestone Marsh, great to see Hogsbreath again. Coming off an exciting weekend and the 6 year anniversary celebration, we were ready to get to work and start our week off right.
Warm up
X10-12 IC SSH, Arm Circles f/b, Self-Love, High Knees
Thang: 4 Corners
On the court x40 at each corner: Merkin, Squat, Shoulder Taps, Freak Nasties
Bear Crawl the sidelines, Lunge Walk Baseline/Endline
Mosey to playground for 10 pull ups and 10 supine pull ups
Rinse and Repeat
I always enjoy the mumblechatter on Mondays, and today was no exception. Who says you can’t Bear Crawl and talk at the same time?
T-Claps to Hammer who posted after completing the pop up Murph yesterday morning. Duly noting this beatdown was close to a modified Murph without a run. He moved out in front like a long legged hare and never looked back.
Mary
Tabata, 30s with 10s rest x5. Plank Jacks (because we haven’t worked shoulders enough already), Leg Raises, Heels to Heaven, Hand to Heals, Hello Dolly, Flutter kicks (Sound familiar @shooter?)
Count/Manorama
Announcements
F2 Thursday at the Gipper/Tap Room; Russo’s 2y anny Q Saturday; F2 Shovel Flag making party is in the works (Cowbell/Grover); Hammers 1000 Burpees moved to Nov 21st
COT: YHC prayed us out
Thanks for letting me lead, always a great way to start out the week!
YHC showed up this morning with sidekick Grover to a surprisingly clean Milestone Marsh, unwelcome heat, mosquito’s, and a stranger in the dark. Turns out it was not a stranger, but Hogsbreath in the flesh from Slidell by way of Monterey. Quick introductions all around, welcome back Hogsbreath!
Warm up x 10 IC: SSH, arm circles, torso twist, imperial walkers
Mosey to grab coupons, head to the playground for a round of hang time
Thang
Dead hang until you drop, grab your block
x 12 Alternating Block Merkins, bent rows, curls, tricep extensions, goblet squat, shoulder thrusts, .2 mile run out and back
Rinse & Repeat
Did YHC invent another exercise?
Researchers have long known that mosquitoes are attracted to the human scent of sweat. We’ve all been swarmed by them in the gloom at some point in time. Today they were so bad YHC had to drop the block, perform the kill slap to the leg, then pick the block back up and resume exercise – at least 15 times.
5:50: return blocks and head to center court
Mary x 10 IC Plank kicks each leg, Mountain Climber, Peter Parker, Rosalita, Hello Dolly, Freddy Mercury. LBC x30
COT Shooter prayed us out with thankfulness to be in the gloom, protection for those in the hurricane aftermath.
This September is the 75th anniversary of the end of WWII. We set out to accomplish the original GI test in honor of our forefathers who fought for our freedom. This is the original test from Fort Bragg in 1946. What stood out most to me is the insane attention to detail and form – the focus on quality instead of quantity.
Why another test? Tests motivate us to improve our physical condition. We may not realize when we are in poor condition. When tests reveal our deficiencies, we are much more receptive to intensive physical training in order to remedy our shortcomings. And, because its fun.
Warm Up: SSH, Toe Touches, Torso Twist x 10-12
Thang Pullups, Squat Jumps, Merkins, Situps, Shuttle Run
TEST 1: PULL UPS. Start in dead hang position, chin above bar, all the way down until elbows are straight. Kicking, raising the legs, or jerking motions are not permissible and will only count for 1/2 rep. AMRAP
TEST 2: SQUAT JUMPS. Coming soon to a beatdown near you, the best I can describe this is a prisoner squat jump Sister Mary Catherine. It was brutal. Spring upward until both knees are straight and both feet clear the ground. While off the ground, reverse the position of the feet bringing the right foot in front. Spring up again and continue AMRAP. The performer is credited with 1 squat jump each time he springs up from the squat to the erect position and returns. The movement is not scored if he fails to descend to a complete squat. If the performer falls but immediately recovers and continues, he shall not be penalized.
TEST 3: MERKINS. Arms straight starting position, hands facing forward directly under shoulders, chest touches the ground and back up to straight arm position = 1 rep. Stomach, thighs, or legs must not touch the floor and whole body must remain straight. Performer is credited for 1 push-up each time arms are completely straightened. When performer can no longer hold correct form, the test is terminated.
TEST 4: SIT-UP. Can anyone say coccyx? I’m getting really tired of the brush strokes. Performer lies on back with knees straight, fingers laced behind head, elbows on the ground. With feet held, raise upper body and rotate right elbow to left knee – keeping knee’s as straight as possible. 2 minutes AMRAP
TEST 5: 300 YD SHUTTLE RUN: On the basketball court, we ran 12 lengths of 25 yards each for a total of 300. The numbers were a little off since a basketball court is 28 yards in length, and the shuttle run should have been 250 yards to allow for extra turn time vs the 5 * 60 yard straight run.
Mary 100 SSH. Crunchy Frogs, Gas Pumps, Rosalita, Staggered Merkins, American Hammers, Mountain Climbers, Dying Cockroach x20
COT Shooter prayed us out, thoughts and prayers for those to the east and west of us dealing with the after affects of the hurricanes and for my job interview (which went great!)
If you see or know a WW2 Vet, tell them thank you. And ask them to tell you a story or two.
With TS/Hurricane Sally on its way, there was no time to waste!
WARMORAMA
x10 IC:
Apple Grabbers, T Stretches, Toe Touches, Imperial Walkers, Windmills, High Knees
THANG
Starting at Lamarque/Livingston headed west down Livingston, the Pax lined up in plank position head to foot. Man at the 6 would bear crawl to the front of the line and so on until we reached the light post around mid-block. At home with bear crawls, QIC didn’t really consider how taxing this mission would be on the shoulders on account of all dat plankin’! Almost at the finish, as Pixie was bear crawling along, his hand came too close to an unseen cicada and it cried out in alarm with the loud noise that cicadas make, scaring the bajeezus out of Pixie ( and bringing about a round of belly chuckles from the crowd).
At the light, we proceeded to indian run the rest of the way around the block, back to the bb court. There we retrieved Steve’s newly deposited cinderblocks (let’s see how long this batch lasts), and lined up at one ended of the court.
The PAX did suicides where upon each return to the base line we did 1 block burpee/squat thruster. Next round was goblet squat/kettle bell swing. We continued between the 2 increasing by 1 rep each round up to three reps.
MARY
x20 IC:
Little Manny Wife Pleasers, Flutter Kicks, Leg Raises, Heel Pulses, Putins
COT
After count and name off, Pixie Stix prayed us out.
Thanks for coming out and following this fool. Stay safe out there guys!
In preparation, YHC arrived early (though never as early as “Early Bird” 10K) and began walking down Livingston towards Marigny laying out strategically placed Cowley Cones along the way. Trotting along obliviously without a care in the world came a shaddowy pointy-eard poofy-tailed pedestrian. So what does the fox say? I don’t know, but when YHC said hello it took off faster than greased lightening! I guess the world may never know.
WARMOAMA
x10 IC:
Apple Grabbers, Cherry Pickers, Imperial Walkers, Torso Twists, Fire Hydrants, Mountain Climbers, Scorpion Kicks
THANG
6 sets of cones were placed every 2/100 of a mile between Lamarque and Marigny. Each PAX was to run suicides doing 5 burpees at each set of cones. After completing all 6 sets, 4 burpees at each sets of cones and so on until 1 burpee and completion.
This was one of those where you say “Go” and it’s non stop for the rest of the beatdown. Heart rates remained elevated and sweat was dripping (much to Jose’s delight and we imagine Zoolander’s chagrin). Speaking of which, from the looks of things one more sweaty event ought to seal the deal on that funky foul sweat jug. If you come on out saturday, be sure that it’s on an empty stomach because…yeeeah-no.
COT
YHC finished up with traditional words of appreciation and awareness on the Labor Day.
Thank you gentlemen, and remember to tip your waiter by signing up to Q!
YHC arrived at the Marsh to a few PAX chatting around on the court and Jose10k maxing our on his ISI for the day at the end he playground equipment. This seems to be the better of places for Jose10k who informed the PAX he usually completes the ISI in his attic of all places. Not sure if he is considering a career change, but any a/c guys out there looking for duct assistance may want to give him a shout.. 😂 PAX quickly swelled to the perfect of numbers at 8 too allow for the Qs brief instruction on what would take place on this Gloom..
Nolan Richardson:
warmup20 IC Windmills and American Hammers short Mosey to the Elementary school and back.
Partnered up
All counts cumulative P1 backpedals 50 yards and completes 1 Bobby Hurley then jogs back picking up count from P2.
150 Burpees
300 Squats
150 Big Bit situps
300 Arm Circles
150 Merkins
300 Imperial walkers
PAX performed exceptionally completing with 1 min to spare. YHC can not help but T👏🏼 a few men for their proper form and modified agility. Waterpik has consistently proven the proper form of a squat, while Grover in is hateful youth blew through the Imperial walkers.
We circled up for the count, announce and YHC prayed us into the day..
Always enjoy starting the day with F3 brethren.. Thanks for following my lead..
Knowing that Steve was likely typing the weekly email at that moment, YHC decided to hurry up and throw his name into the Q sheet ring – the last step to feel officially “back” to full time F3-ing. But now that the easy part was done, the challenge of putting together a worthy beatdown remained. However, it was past Bushwacker’s bed time and so it was off to dreamland with low n slow merkins on the mind.
The players gathered and soon the games began. Not Turbo-esque games of coordination laced frivolity, but games of focus and being present in the moment.
WARM O RAMA
IC x10:
Toe Touches
Imperial Walkers
T Stretches
Apple Pickers
Torso Twists
THANG
The PAX started off with a visit to the monkey bars, et al for a run at this month’s ISI challenge of pull ups.
After a casually chatter-filled few rounds of pull ups, with Jose’s magnitude of manhood laying all of our egos low, and meandering out to the middle of Livingston, we began with a set of merkins, x10, IC (30 reps). No big deal, right? But Q was interested in good form with a more moderate tempo. And so it went.
The men mosied down to Marigny for squats, x10, IC (30 reps). This one, YHC felt today! (I’m lookin at you Waterpik)
Then it was on towards the lake to Monroe for lunges, x10, IC (15 per leg).
Rinse and repeat for 2 more blocks before just going all the way to the lakefront. You see, there was an incredible full moon the YHC had glimpsed en route to the Marsh and it became an imperative to see it in a clear sky over Lake Pontchartrain. It was a thing to behold! But it wasn’t alone, for off to the east were storm clouds with constant flashes of lightening amongst them! With more time remaining than Q realized, the PAX took full advantage of the opportunity to be experiencing that present moment of awe-inspiring nature. In the same slow fashion we continued with irkins, step ups, and squats on the wall, so as to keep the view before us.
MARY
After moseying back, it was time for some more moderate tempo focus, again x10, again IC: LMCs, Hello Dolleys, Rosalitas and one or two more.
COT
QIC lead the PAX out with an impassioned message of slowing down and recognizing the splendor of the moments we find ourselves being present in throughout the day, and experiencing them to the fullest.
Thank you guys for following my lead and allowing me to become stronger by your examples. It feels good to be back in the saddle again.
Yes, maybe it was a bit cruel to spring a Murph on the Marsh crew on a Monday morning. I figured I’d get a, “Oh hell no,” from Cowbell. And a, “Yeah, that’s great, thanks Steve. After I’ve done 120 frickin’ ISI squats,” from Jose. And a lot of eye rolling from the Wacker. But c’mon, taken at slightly less intense pace (apologies Tank), the Murph is really not as bad as it sounds.
So we started with some warmorama just to give Cowbell some time to navigate around the deep and dangerous ditches surrounding the Marsh. Then ran the first mile down to the lake and back at a leisurely “warm up” pace, loosening us up for 20 sets of 5 pull-ups / 10 merkins / 15 squats. We did it together, waiting after each set before starting the next, and I think the pax would agree, it really wasn’t so bad. T-claps to Pixie Stick, who did great in his first (near-complete) Murph.
Another leisurely mile run to the lake and back, some flutters, and we were done. Countdown, nameorama, and Jose offered up a powerful prayer to close it out, with intentions for Goose’s soon-to-be born baby, Akbar’s travel to the Smokey Mountains, and some healing for our divided nation.
Thank you for the opportunity to get stronger and better alongside such good men. I truly appreciate it.
While searching for Fartlek’s in prep for the Scramble a few weeks ago, YHC discovered another type of interval that sounded like fun. It would also give us a baseline to track our progression over the year.
Today we did the Marine Core Officers Candidate School Fartlek, which is done in preparation for the OCS physical training test. Marines consider physical fitness as an indispensable aspect of Leadership, as does F3.
From the QSource:
Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity, and Faith is his Right relationship with his creator, the SkyQ .
The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.
Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.
So YHC pulled up with a mission, a timer, and a pink clip board provided by my daughter – ready to put us to the test. Joined by 4 men and 1 small man, we hit the ground running. Which is not what anyone wanted to do after Speedy’s half marathon beatdown Saturday. I think next time we’ll do this on a Wednesday to allow for more recovery.
Warmorama: 2 minute run to Monroe Street and back. SSH, Mountain Climbers x 25, arm circles front and back, Torso Twist x 10
Thang
30 Second AMRAP Merkins, 1 minute run
30 Second AMRAP LBC’s, 1 minute run
Star Jumps x 25
Max Pullups
Burpees x 25
Lunges, 25 per side
Max Freak Nasties
30 Second AMRAP Big Boy Situps
Max Squats
Max Merkin
Max Plank
The live OCS test includes running a mile in between each exercise station. YHC could tell time would not allow, so we cut out the runs in between. No one minded.
We were pretty even on AMRAPS and Max outs until we got to squats – where Bushwacker and Jose 10k blew us out. Below are the numbers.
Exercise
Akbar
Waterpik
Pixie Stick
Shooter
Bushwacker
Jose- 10k
AMRAP Merkin
33
27
35
35
37
35
AMRAP LBC
80
70
63
79
95
104
Max Pullups
8
9
10
9
15
4
Max Freak Nasty
35
50
60
42
83
62
AMRAP Big Boy Situps
30
25
29
27
31
36
Max Squats
60
125
59
70
152
202
Max Merkin
23
32
46
41
51
42
Plank
1:49
2:25
2:10
2:14
3:20
2:05
Announcements
F2 Thursday at Lakefront this Thursday, Jose 10k leading new AO Friday at the top of the parking lot by the Courthouse in Covington
COT
Thanks for those who serve our country – this was only a sampling of the OCS Physical Fitness test, and representing only one branch of our Military. Prayers for safety for those who protect us, asking for opportunities to lead and influence others for good this week.
While the only water that would be had on this Monday at the Marsh would be experienced in perspiration. This was proven as well when Zoolander attempted to grab a swig from the water fountain to no avail. The city apparently feels the basketball court can open, but bring your own hydration because the fountain is still closed, however one may have a chance in the bathroom under the faucet..
Nice to see newer guys in Bird and Cobra posting to an AO often only consisting of Waterpik, Steve and Bushwacker.. It is great to see these newer men of F3 posting at different AOs and bringing their energy and vigor to start the week..
Warmup
10IC Arm circles, Cherry pickers, Air presses, Toe Touches, Grass grabbers, Windmills closing with Happy Jacks..
10 pull-ups, 20 Eight count body builders, 30 Hand release Merkins, 40 Jump Squats, 50 Sister Mary Katherines.
Run to Woodlake school and back.
Floor 3
10 pull-ups, 20 Groiners, 30 Shoulder taps, 40 Big boy sit-ups, 50 Flutter kicks.
Run to Woodlake school and back..
T 👏🏼 to all the men for putting in the work and taking the opportunity to pickup the remains of a weekend at the park. Still puzzles YHC why revelers still see it proper to leave their trash scattered amongst are beautiful grounds when a trash can is within reach 🤔🤯..
Thanks for the post men, 👊🏼👍🏼✌🏼till the next Gloom!!
