After a brief warm up, mosey down to Lakefront for 10 sprints along Lakeshore Dr. of about 75 yards. Then, legs fully weakened, crank out 2 longer sprints of about 1-2 blocks.
Mosey back to Marsh for some pull ups, Bulgarian Split Squats (Steve’s favorite), Merkins, finishing up with some core work, especially for Captain Core himself, Sir Wacker.
COT. Thanks to Akbar for praying us out.
And so it came to be that 50% of today’s PAX found themselves running to the Marsh in the gloom. After all, it’s February. And, while most anywhere else that statement may require a bit more explanation to cover the nuance, round these parts…’nuff said.
THANG
So after gathering at center court, the Warm-O-rama became the Thang and the Thang became the Warm-O-rama, as the collective PAX returned to the street to tour Old Mandeville a la Wednesday night’s F2 beatdown. Moseying here and there, each man took a turn, at Q’s random call, to lead a round of an exercise of his choosing. With the 1st round being reserved for those exercises belonging to the warm up class, it was an easy going first mile or so filled with revolving mumble chatter of the most casual nature. And when the leash was removed, and Shooter commenced in dishing out a round of OYO Burpees, the continuously elevated heart rates climbed ever higher.
MARY
After the whip that cracked thunder upon our collective heads was passed all the way around, center court was reestablished as our base where we gained our 6 and blasted our common core with what was left in the chamber.
COT
count/name/Q prayed us out
Thanks gents for roamin’, ramblin’ and rangerin’ with this simple man in the gloom of the place we all call home.
With intentions of some strength training, followed by some Restorative Chewy actions. YHC had to call an audible like Mahommes and the Chiefs did in the 4th quarter of the Super Bowl.. Thankfully the Wacker was there with the Dice of Doom!!
warmup
All IC 10. Good mornings, Windmills, Arm circles, Cherry pickers, Arm Circles, Air presses, Arm Circles, SSH and Butt kicks.
Thang
Play ground for 5 rounds of 5 pull-ups, 10 Merkins and 20 Little Manny crunches.. Walked around behind the commodes to realize we had been trumped by the city of Mandeville cleaning up our cylinder blocks.. Audible called at this point for the Dice of Doom. Took turns rolling around the PAX with YHC starting us with 20 SSHx4 count, followed by Akbar with a double down roll repeat, Hammer putting the 🔨 down with a 50 count on Jump squats, Waterpik with 25 Putin’s x2 and closed with Wackers wacky 50 x4 SSH. Forgot to mention Bear crawls between each sideline to sideline. Circled back at center court for plank holds while each PAX alternated completing 10 Merkins round 1 and closed with 5 Merkins round 2..
Q needing some attention to stretches finished the PAX with 10 mins of Chewy’s favorite Restorative 🧘♂️🧘♂️..
Count, announce and Akbar closed the COT!!
Thanks for posting men and till the next Gloom 👍🏻👊🏻✌🏻!!
It wasn’t particularly gloomy this morning (instead it was crisp, bright and clear). But it was pretty darn cold, at least compared to the warm winter we’ve had thus far. Given the conditions, it might’ve been a wise idea to make the trip down to the lake and witness the rare, clear night sky. But YHC is not, in fact, a wise man, so instead we opted for a simple trip around the Marsh, x2.
YHC has gotten into the bad habit of trying to lose the always-fashionably-late Cowbell during the warmorama. So after a quick set of SSH, we took the warmup on the road. A short mosey down Lamarque and we heard a car behind us, accompanied by flashing lights. Then we heard some loud grumbling and realized it was actually the Wacker of Bushes that we had left behind.
After some hustling, he caught the group at our first cross street, just in time for the first of 3 warmup stations: Seal Jacks, toe touches, and high knees. Mosey to the next street for: torso twists, windmills, butt kicks. And onward to the final intersection for: squats, imperial walkers, and x10 merkins OYO.
Back to the start the make the trip once more, but this time:
Each block is about 200 yards, so this one took a bit off the clock. But the simplicity of the routine made it a good time to catch up with the guys: talk about the Ivan, talk about our weekends, talk about the new neighbors on Lamarque who, unbeknownst to us, have been watching us each Monday morning, fondly referring to us as, “those crazy guys.” We saved the 180º jump squats specifically for their intersection to further our reputation. (Yes, of course I had considered monkey humpers, but then thought that it was a) too obvious, and that b) by the way the refer to us, they had likely already witnessed that one.)
Next up we quickly hit the pull-up bars for x15, then the benches for x20 freaks (IC), before settling back in center court for some Mary (Putins, Freddie’s, and Leg Raises, x20 IC).
COT with Pik praying us out. I’m incredibly thankful for the beautiful weather this morning, and for you three men who reliably post each week.
In searching the F3 ether for a titular experience from today’s Marsh beatdown, there were many to choose from. Unfortunately none of them really spoke to me. That is until I rewound the footage in my brain and saw our own Akbar slapping the ground in gorilla fashion…you’ll see.
WARM O RAMA
Continuous stream of F Arm Circles, R Arm Circles, Cherry Pickers, Overhead Claps, and Air Presses followed by Imperial Walkers, Windmills, Torso Twists, and 20 crunchy frogs
THANG
The Motivator – they laughed… but not for long! – 10 full SSH, shoulder level, down and out, then hands at sides, then 9 each, then 8, etc, non stop
Next we circled up and did continuous High Knees while each man took a turn at: 5 burpees, 5Bobby Hurleys, 5 Monkey Humpers*, 5Clerkins (hand clap merkins), 5 Imperial Squat Walkers, 5 Pull Ups over at the playground
*Akbar started us off and , thus, was the 1st man to start each new exercise. When it came time for monkey humpers (an exercise conspicuously absent during his tenure to this point), he was unfamiliar enough that he squated down an started slapping the ground like a worked up ape. Our collective snickers queued him to try to modify and began , with arms outstretched head of him, doing ankle-propelled hops in the low squat position – quite an amphibious feat. The Akbar Hop? The Troubled Toad?
Mosey to the lake for 10 Freak Nasties, 10 derkins, 10 Freak Nasties, 10 Derkins, 20 more Cowbell-lead Crunchy Frogs, 10 Freak Nasties and 10 Irkins before moseying back to the Marsh.
MARY
Australian Sweat Angels (lookin’ at you Shooter;)
100s
E2Ks – L&R
Never Cross Dolly – Hello Dollies with arms in Iron Cross position
Little Manny Crunches
Cowbell was kind enough to close us out with just 10 Crunchy Frogs
COT
Count/Name Crunch Frog Cowbell prayed us out after YHC reminded those present of the impending Krazy Ivan this Saturday at 7pm
Thanks for following my goofy yet challenging lead today guys. It’s always a sign of a great beatdown when every man breaks a sweat and gets a chuckle in the same session!
With the emotional pain 😢of the Saints last-play, crushing defeat at the hands of the all-to-familiar Minnesota Vikings, coupled with the immediate aftermath of Frankie C’s Hundo 👏🏻👊🏻YHC figured spirits would be subdued and the PAX of F3 Northshore might just Opt for an extra hour of sleep 😴 in the gloom. But, as Lee corso✏️ likes to say, “Not so fast, my friend.” YHC was delighted 🤩to greeted by Akbar and The Hammer upon arriving at the AO.
YHC led the men through a brief warmup consisting of SSHs, arm circles, HK, and BKs.
With the intent to provide the PAX (YHC wanted to gripe about the Saints game) a chance to vent about the saints game and to also recap the Hundo, a running beatdown (👎🏼Sean-#7 💪🏻was bruising 🏋️♀️Sunday) Full of FUMBLE 🏈chatter was on today’s gloomy 🌒menu.
Start by moseying toward the lakefront 🌊, stopping 🚦at each intersection to do 10 reps of the following 6 exercises: merkins, smurf jacks, stars, squats, rower sit-ups, and plank jacks. The PAX took a circuitous route through Old Mandeville eventually Heading back to the marsh just in time for the closing 🔔.
Count off, cot and thanks to the hammer for praying us out.
Abbreviated beatdown done as a sad clown. Consisted of brief warm up followed by Merkins, Squats, LBCs and Burpees in descending order from 20,15, 10 and 5 sprinting baseline to baseline. 4 rounds of (5) pull-ups with cylinder block chest presses (20). Ran a mile and that’s a wrap..
Conditions: Balmy 58 degrees
Pete and Repeat went to the Marsh for a beatdown. Pete went down after finishing 6 exercises and 60 reps. Who was left? Repeat.
Repetition can be a good or bad thing, depends on what you are repeating. Today, it was a good thing.
WARMORAMA
SSH, Imperial Walkers, Toe Touches, Arm Circles (front, back, small, big)
Warm up run to stop sign and back
YHC had trouble counting which produced uneven counts for each warm up: 12/12/14/12/8.
Mumblechatter:
Overwhelming excitement for Lane Kiffin and the Rebels (at least for YHC and Cowbell); If you take the back seat out of a huge van you can put a crib in for a newborn; Saints loss / 3 men and a 10 second facemask to get Kittle down
Pick up coupons (notably heavier than those at the Gipper). Wiki posted which was referenced often.
THANG
6 rounds; 6 exercises, 10 reps each, run to stop sign and back; Increase by 1 rep each round
Exercises
Burpees; Coupon Shoulder Raises; Coupon Bicep Curls; Derkins; Coupon Goblet Squats; Coupon Triceps Raises; Run
Cowbell was out of the gates in Gazelle fashion after round 1. After a slow 1st round Bushwhacker came in stride, while YHC, Goose, and Pick stayed even until the end. Shout out to Bushwhacker for even showing up after the Hundo training and a lakefront beatdown 2 days prior.
MARY
YHC lost count of time due to a small watch font and bad eyes. Bushwhacker kept counting down 3 min, 2 min, 1 min while I was thinking we had until 6:15 and we could get at least another round in. Cowbell asked if we were going to do Mary – que to stop. After returning coupons, Mary was 30 seconds of LBC’s OYO.
COT
Count-O-Rama | Pray out
Although we did not reach our lofty goal of 6 rounds because of time constraints, it was a great way to start the week. Bush and Cowbell finished 1 round ahead of YHC, Pick, and Goose. As a team, we totaled 948 reps and ran 8.8 miles in less than 45 minutes.
I couldn’t have finished 1 round 6 months ago when I started with F3. The opportunity to lead my VQ at the Marsh, was a Milestone for me indeed.
For various reasons, YHC has been away from the gloomy streets of Old Mandeville, unable to post at the Scramble and the Marsh (YHC’s 2 favorite AOs) on a regular basis for the last 3 months. But today was different! YHC was excited to be back out ratting the streets with some of his runnin podnuhs. Here’s to hoping for more posts in the future.
Here’s a LOOSE description of what went down and who was there to attest.
Warmup: SSHs, BKs, HKs, Imperial Walker Squats, GMs.
Thang: Mosey over to workout Equipment for 3 sets of Pull ups x 5, alternating w/ 10 squats.
Mosey to Lakefront, stopping at each intersection for some exercises: Putins, Leg Raises, Crunchy Frogs, Merkins, Mountain Climbers, Peter Parkers, Al Gores, Chill Cut Planks. Then off to Rips for some up and over work before heading back to the Marsh to close out.
Thanks to the always loquacious Bushwacker for praying us out!
Good to be back out there in the gloom with you men. F3–Always pushing ahead, always pushing forward!
It’s been said that the definition of insanity is doing the same thing and expecting different results (or there-abouts). Though I’m not sure if it’s insanity or simple forgetfulness that leads YHC to return time after time to the Marsh with core on the brain, only to leave with a torn up tail bone. And what’s worse, there’s always a few venerated manic Marshers who bare the burning brunt of said absent-mindedness when they get in the shower post-beat down.
That being said, this gloom was no different, other than the PAX drilled deeper to the core by adding cinder blocks to the equation (to be used at individual’s discretion).
WARM UP
50 SSH IC
50 Imperial Walkers IC
MAIN EVENT
Captain Thor – 1:4 ratio of Big Boy Sit Ups to Putins. OYO to 10:40
That was all that was needed to sufficiently abrase collective coccyx of the PAX, and so a transition was made from basketball court to grassy section. (too little, too late)
Dr W – 8 count exercise starting with Hello Dolly to Rosalita with a sit up through spread legs x10
E2K – L side x20, R side x 20
Growing Pains – OYO 30 LBCs, 30 Big Boy Sit Ups, 30 count Superman
Hatching Butterfly – soles of feet together, hands over head, sit ups x25?
Heavy Freddys – Freddy Mercurys with cinder block. Hammer and Q were awestruck by Steve pressing his block for each rep, until we realized he had the “non-regulation” block. T claps were still in order for the extra effort.
After returning the coupons to their not-so-secret hiding place, a casual-paced run to the lakefront and back gave way to full disclosure of Hammer’s impending bundle of joy! A happy new year indeed.
COT
Hammer prayed us out, and YHC asks for prayers of blessing and good health for baby Adair #4 from all of you out there in F3 Northshore land.
