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!!
The rain was everywhere and nowhere, and much to Steve’s chagrin, we were covered at the Marsh, soon to be soaked only by our own sweat.
THANG
No warm-o-rama, no mary – just TABATA! Many thanks to Waterpik for the speaker which allowed us all to hear the random background tunes that were the soundtrack to an otherwise (typically?) quiet Marsh beatdown.
Q followed a simple formula for exercise selection:chest, legs, core. Each cycle consisted of 4 30 second sets with a 10 second rest in between and a 30 second rest between each cycle.
Merkins
Squats
LBCs
Reach Merkins (reach out after each merkin, alternating arms)
Slow Squats
Flutter Kicks
Diamond Merkins
Jump Squats
100s
Dive Bomber Merkins
Lunges
E2K (alternating sides each set)
Raise-Your-Hand Merkins (side plank w/arm up alternate sides each rep)
Side Lunges
Gas Pumps
Due to YHC’s incredible math skills, there were 10 more exercises planned that the PAX weren’t able to get to on account of respecting the time!(lots of disappointed faces)
Clerkins (clap merkin)
Al Gore
Putins
Slow Merkin
Monkey Humpers
Leg Raises
Derkins
Calf Raises
Heel Pulses
Pull Ups
There’s always next time, guys!
COT
Count/name/with a special intention from Akbar, Bird prayed us out
Thank you for following the lead of a stranger at the marsh!
After missing 2 Q’s last week (1 was excused), YHC was up to Q again and HAD to make it, tropical storm or not…
Surprisingly, the rain had stopped after a full 24 hour downpour. There was no excuse now! YHC showed up 2 minutes late due to a downed tree covering Lamarque St. The Pax of 3 had already started a warm up.
YHC jumped in and it went a little something like this…
COP #1 – Warm up
Hillbillies X 20, Good Mornings X 10, Mtn Climbers X 20, J-Lo’s X 10, Arm Circles X 12 (6F/6B)
COP #2- The Thang -YHC had expected rain so planned a stationary workout under the covering on the basketball court.
Still smarting from the Downpainment put forth on the Lakefront by Akbar on Saturday, YHC was looking for a reprieve from upper extremity soreness to start the week.
So, with that in mind, LEGS were the order of the day.
Mosey to Lakefront stopping at each intersection for: Jump squats, Mountain Climbers, Peter Parkers, Flutter Kicks and SMKs.
Mosey to Marigny for some speed work. Split the PAX into 2 groups. Object is to go around Noah’s Ark as fast as you can. Rinse and repeat and hold plank while your partner Circled Noah’s Ark. After 2 rounds, YHC, fully exhausted, called off the 3rd set and Hit the Seawall for: Bulgarian Split Squats.
With time running out, it was time to Mosey back to the Marsh making just in time before the Bell sounded
Though we had a smaller PAX than expected, the number and quality of men who showed were perfect for the beatdown that YHC had thrown together.
Warm-up: Imperial Walkers, Toe touches, Windmills, Arm circles, High knees, Butt kicks. Then, we moseyed to the stop sign and back to wake up the cardio system.
The Thang started with each man standing at a corner of the basketball court (half court)–the man at “home plate” started 15 burpees while first base did squats AMRAP, second base did Mercans, and third base did LBC’s until the burpees were completed by the man at home and he ran to first to relieve the squatter. Each replaced the next until every man cycled through the burpees at home.
Then, we partnered up to take turns running suicides and splitting duty on 100 lunges, 200 flutter kicks, and 300 SSH.
In the last 15 minutes, we burned any remaining strength with a couple of classic rock-sercises. First, “Thunderstruck” by AC/DC in plank for the duration and Mercans every time they said “Thunder.” For the second, YHC revealed his signature high school homecoming dance move that, as it turns out, is well known and had already been named Imperial Walkers. The rhythm for the song “Baba O’Reilly” by The Who (“Teenage Wasteland”) is perfect for this move, though after “dancng” for five minutes straight, hip flexors will be sore tomorrow. Hammer’s superhuman knowledge of classic rock was much appreciated as he was able to tell us, to the second, how much longer we had to go.
With five minutes left, YHC played “Flower” by Moby (“Bring Sally up, Bring Sally down”: made popular by the movie Gone in Sixty Seconds), and the PAX did squats following the instructions up and down as given in the song.
Count, name, and Hammer prayed us out before Shooter ran the 2.5 miles back home after a killer cardio beatdown. Excellent way to start the week!
Thanks to the men who joined. See you in the gloom!
