Yes, that’s right. As Hammer pointed out, time flies when you’re, uhhhhh, workin out in the gloom. And Christmas is right Around the corner- – 13 weeks to be exact.
Beatdown was as follows: Start with 5 merkins and 30 100’s at the first block. Mosey to the next block and add 5 merkins, and subtract 5 100’s. Rinse and repeat, moseying to each intersection down to the lakefront. Head back to the marsh and we did the opposite, Merkins and American hammers.
Have a good week, men!
And the devil is running (and the title album of Christian metal band Stryper’s 3rd album.) After Iron Pax week 2 and the BDE Burpee Mile – feet, shins, and lower back hurting – YHC went back to the basic building blocks. The good ole Four Corners.
Conditions: 67 degrees!
PAX: Bushwhacker, Duke of Hazzard, Moby Dick, Waterpik, Hammer, Akbar, Turbo Dog
Warm Up: SSH, Hilbillies, Imperial Walkers, Cherry Pickers, Self-Love, Windmills, Grass Grabbers, High Knees, warm up jog down to the first block
Thang – 4 Corners
2 exercises x 10 OYO at each corner of the court, with block carries in between. Rinse and repeat until time. Instead of Christian Rock, or Heavy Metal, we opted for Grover’s Camp playlist.
Rounds
(1) Chest Press, Rows
(2) Shoulder Press, Prisoner Squat
(3) Skull crushers, curls,
(4) LBC, Freddy Mercury
Mary: LBC’s, JLo’s, Plank, Mountain Climbers, Little Manny Crunches
Great to start my week off with y’all.
SYITG – Akbar
9 strong for a Labor Day Murph, followed by coffeeteria. We can go to Waffle House anytime, but it sure tastes better after a Murph.
PAX -Akbar, Bird, Hammer, Hogsbreath, Moby Dick, Russo, Shooter,
Jose 10k, Sogo
7am start, with most arriving early to discuss LSU football among other things. Warm up consisted of SSH, Self Love, Grass Grabbers, Windmills, Cherry Pickers, Imperial Walkers, and some other things.
We ran the original Milestone Marsh route down Livingston to the wall for the runs. Then broke up to 20 sets of 5/10/15 OYO, finishing with a mile.
Tunes ranged from Zebra, Dash Rip Rock, and Rush to Big Tymers and a theme song from Avengers. SOGO was first to finish with Russo and Bird not far behind.
Count, Name, and SOGO prayed us out.
Waffle House was lively with great conversation centered around music and movies as usual. Michael Jackson was on for the first 20 minutes, Jose 10K showed us some dance moves, and we talked like high school girls. All while Moby talked to a guy in the parking lot for 30 minutes and may have bought a motorhome.
Thanks for following the lead,
SYITG – Akbar
The 4 Milestone Marsh regulars woke up to take the Red Pill this morning, on a seemingly cooler morning temp of 79 with 93% humidity. Which felt fine, until we starting moving.
We celebrated the Red Barchetta today, a Red Ferrari V12 that left the Maranello factory in 1947 built for racing. Also, the classic Rush song, which gets your heart rate up like you’re speeding on country roads. The song was based on a short story about a time in the future when there were motor laws, making it illegal to joy ride. A young man gets his uncles Barchetta out from storage in a barn and heads out on the open road. Another example of songs that aren’t made like that anymore.
PAX: Akbar, Moby Dick, The Hammer, Waterpik, Turbo Dog, Milestone Marsh, F3 Northshore
Warm-o-rama
Good mornings, Toe Touches, Self-Love, Windmills, Imperial Walkers, Hillbillies, Arm Circles
Head to the Playground for 5 Pull ups, 10 Squats, 3 rounds, OYO
Take the original Milestone Marsh mosey to the Lakefront wall, stopping at each intersection for Tempo Merkins and Superman’s x 10 IC.
Lakefront Wall: x10 IC Freak Nasty and Bulgarian Split Squats
Red Barchetta – Yardages were approximate
• 100 yard Dash, 100 SSH
• 75 Yards 75 Mountain Climbers
• 50 Yards LBC’s
• 25 Yards, Merkins
• 10 Yards – Sister Mary Catherine’s
Work Back to Marsh, stopping along the way for Merkins and Squats
Mary, 30 second holds: Down Dog, Cobra, Child’s Pose
Count, Name-o-rama
Announcements
– YHC Q on Saturday
– Iron Pax Starts September, see slack for sign up
– Q sheet is blank – sign up to Q
– Never Forget 5k Run/Walk September 9th in Covington
– GrowRun NOLA October 14, see slack for details
YHC prayed us out with thoughts for the Bigler family, those returning to school, and thoughts of goodness and chances to lead this week.
SYITG, Akbar
1 month since YHC’s last post. It was great to be back out in the gloom again despite the weather. Waterpik returned as well to the gloom to a heavy modified beatdown – meaning no upper body – running one of the regular routes down to the Lakefront wall, Rips, and back.
Nothing better to start the week than a run with Monday morning Mumblechatter.
Warm Up – SSH, IW, Grass Grabbers, Self Love, continuing warm up on the jog to the
Lakefront stopping for 20 Merkins and 20 Squats mixed in with other stuff.
Lakefront Wall: x20 IC – Freak Nasty, Dirkin, Squat, Step Ups, 1-2 sets
Lungewalk to Rips for 3 rounds of 1 exercise at the bottom, run the stairs, 1 exercise at the other side. Merkins, Squats, Rocky Balboa’s, Shoulder Taps, and something else.
This is when we saw a sea of cars heading toward the Lakefront. We have seen some strange things at the Marsh over the years, but this was something different. Turned out to be a FHS get together before the first day of school.
Head back to the Marsh, stopping again for 20x Merkins, Squats, and other stuff.
Returning to Moby Dick and Turbo Dog at the Marsh. Realizing with the short warm up, we missed Moby by a minute. He stayed and did 5, 10,, 15 reps on the pull up bars paired with squats and abs waiting upon our return.
Backward lunge walk to the other side of the court, front lunge walk to return.
Circle up for Mary of Little Manny Crunches, LBC’s, Hello Dolly, Rosalita, and time was called.
Announcements –
Pickaxe bday Q this Saturday
COT
YHC prayed us out with thoughts for Pixie Stix heading off to LSU, Grover to Montana, Pickaxe and Chainsaw and all the rest as school gets back in session, the Bigler family on continued good news as well.
Great to be back. SYITG,
Akbar
The mumble chatter was plenty this morning, and it started immediately. 8 showed up this morning, 3 ruckers and 5 gazelles. The runners did 4 miles and YHC had no clue what they talked about. Us Ruckers, that’s a different story. It started off with the new remake of “We didn’t start the fire” by Fallout Boy. Once we started there, then it was all about Hollywood and their remakes (Point Break, Road House, etc…) SNL movies that we love, including the classic Night at the Roxbury. Then it was onto MTV and their shows (Next, Room Raiders, Real World, Road Rules) which led us into comedians from MTV reality shows, then into new comedians vs old school comedians. Think Chris Rock vs Matt Rife. Anywho, made it back to the flag for COT. Shooter prayed us out. Intentions for Backdraft, Phoenix, Cowbell’s M, and all others both spoken and unspoken. Zoolander has the Q on Saturday (his birthday Q) 3 year anniversary at the A1C next Friday, the 28th of July. The F2 was great today gentlemen. As always, I am proud to call you my brothers. Thank you for posting/reading. And a special Happy Birthday to my 17 year old daughter!
4 convened this early gloom, 3 of us cursing Cowbell under breath from the Lakefront soreness Saturday. Today we did Lucky 7’s in the beautiful weather God has granted us in Seast La.
Warm-o-Rama – SSH x 15IC. X10IC – Arm circles, Self-Love, Windmills, Toe Touches, Grass Grabbers, and other things
The Thang
7 rounds, 7 reps of each exercise, stopping at intersections on a Mosey to Granny’s House and back.
Rounds
(1) Merkins, abs of choice
(2) Merkin plank jack, Freddie Mercury, Squats
(3) Hand Release Merkins, High Knees, Superman’s, Sister Mary Catherine
Threw in some Freak Nasties x 10 IC at Granny’s. Finished up with 10 Knee Raises/10 Jump Squats at the Playground and Freak Nasty/Bulgarian Split Squats x10 IC at the Picnic Tables
Mary
American Hammers x10 IC
Count, Name-o-rama, and Moby Dick prayed us out with thoughts for Phoenix Bigler and his family, Grover for safe travels driving out West, and Piks buddy on the birth of a new baby.
Thanks for showing up, always a pleasure to start my week out with you men.
Akbar
The fab four was back in action this gloom, with Hammer and Pik returning from travels. Today is World Refrigeration Day – don’t take for granted the importance of refrigeration in modern life. We could have used one today. This is how it went:
Conditions
81, partly cloudy, slight southwest wind at 6, slightly muggy
Warm Up – SSH at center court, mosey to the Lakefront stopping for Grass Grabbers, Windmills, arm circles, self love, high knees, butt kicks
Wall: Wall exercise, mosey in between to sidewalk, return x15 on each side, OYO
• Derkins, Squats
• Irkins, Sumo Squats
• Freak Nasty, Sister Mary Catherine’s
• Stone Mountain, Superman’s
Rips
Wall Sit, 15 count each pax – Moby’s count was at least a minute
Stairs
Exercise 1 at bottom of stairs, run to top for 15 calf raises, return to bottom for 2nd exercise.
• Plank Jacks, Rocky Balboas
• Shoulder Taps, Rocky Balboas
Return to home base stopping at each intersection for 1 exercise x15 IC: Merkins, Squats, Superman’s, Sumo Squats, LBC’s
Mary at center court x 15IC. Rosalita, Hello Dolly, Heals to Heaven, Flutter Kicks, Wife Pleasers
Count, Name, and Moby prayed us out.
Announcements
Chainsaw has Lakefront Q Saturday, sign up to Q
Always a pleasure to start me week of right with you guys –
SYITG – Akbar
Monday Morning
It was one of those days, starting out in the wee hours of the morning, sleepless, after a wonderful Father’s Day with the family. One part of Wonderful usually means overeating in some form or fashion, (pork nachos was the culprit) which kept YHC up all hours of the night. As we know, nothing usually goes to plan, and this gloom was no different.
Muggy
Conditions, 82 degrees, muggy, not much different from last time, horsefly was still there
Milestone Marsh
This is where the beatdown is held every Monday morning at 5:15am. If you ever want to come, we’d love to have you. Recently, the naming of the AO was explained that the first workout was a run to the Lakefront and back with exercises peppered throughout – which is
a mile. And, it is basically in a Marsh
Motivation
As in, there was none. 5:15am, alone, where most of us have been at some point in time. It’s happened to me at least 4 times. After mentally battling myself, the lackadaisical mindset had settled in and the QIC would be in back in bed in 10 minutes.
Moby
Until Moby showed up, and it was a go. With his sidekick Turbo Dog, there was no turning back.
Missing
Waterpik had an excused absence, everyone else is unexcused. Was it Grundy’s beatdown Saturday? A Father’s Day Hangover? Juneteenth?
Make Ready – AKA Warm up
X10 IC, SSH, IW, Hillbillies, Grass Grabbers, Toe Touches, Windmills
MARSOC Short Card
The planned beatdown. United States Marine Corps Forces Special Operations Command (MARSOC), basically the baddest of the bad, are formed straight from the Recon Marines. A beatdown with a mixture of bodyweight exercises, interspersed with calisthenics for a breather, Burpees, and a 4-mile run at the end. This is done for time. 10:13 (without the run) was the fastest YHC could find, we didn’t even think of coming close.
Mosey
We took it slow, with a warm up run to the second mailbox to start off, and added a couple of more little runs in between. Nothing close to 4 miles.
Modification
This would not be done straight for time, but more in a leisurely manner with Mumblechatter in between. This modification helped with the mugginess, but didn’t make it that much easier. All Burpees were deconstructed or modified in some form or fashion to our liking.
Main Event
We headed to the playground for 30 Merkins, 30 Squats, 30 Crunches, 10 Burpees, and 10 Windmills. Then to the court for 30 Merkins, 30 Mountain Climbers, 30 Flutter Kicks, and 10 Burpees. Brief reprieve of 10 Cherry Pickers IC, then 30 Merkins, 30 Star Jumps, 30 Superman’s, 10 Burpees, and 10 Grass Grabbers (IC).
We then took another mosey to the first mailbox, swatted bugs, and finished up with 30 Merkins, 30 Lunges IC, 30 Hello Dollies IC, 10 Burpees, and a Max set of dead hang pull ups.
Mary
Mindblank – but we did a couple of things.
Mop Up
Counterama, Nameorama, and YCH closed us out in prayer.
Thanks for showing up Moby Dick, and saving me from the fartsack.
SYITG – Akbar
Moleskin and Mopeds
Great to have Moby and Turbo Dog out this morning. There were modifications, but we still did close to 400 reps and some light running.
As usual, we got a good start on fixing the worlds problems, mainly focusing on the Mandeville/Covington area. Improvements to infrastructure on Sharp Rd, 190, and other areas are in the works, which hopefully will help with bikers.
Will electric bikes become the new Mopeds? After the second World War, as Europe begin to rebuild, people needed cheap, reliable, forms of transportation. This could be the modern day Moped, an affordable solution to so many of those in our area who actually cannot afford a car.
5 strong this gloom. The humidity registered at 86%, but it had to be a lie. The Horsefly gave us some trouble. It is said that they are fast, strong fliers that most often attack moving and dark objects, especially in wooded areas. They are most evident on hot, windless days. They require a blood meal before they can reproduce effectively. Their bite can be quite painful because their mouthparts are used for tearing and lapping. They are persistent and generally continue biting until they either succeed or are killed.
We were sitting ducks, and 1 Fly took on 5 grown sweaty men. Would it be weak to bring a fan to the beatdown as a prevention measure? It took some coordination to swat flies mid exercise, but we pushed forward, regardless.
PAX: Moby Dick, Hammer, Waterpik, Onion, Akbar, Turbo Dog
Conditions: 79, 86% Humidity
Warm up – SSH, Grass Grabbers, Windmills, Self-Love, Arm Circles F/B, High Knees, Butt Kicks, Imperial Walker
Mosey to the Trace bridge
25/25/25 Merkin, Squat, Abs – run bridge in between
Repeato x 3
Return to Playground, stopping at 2 corners for 25 Calf Raises, 25 LBC’s x 2 50/50 total
Playground
2 sets of 10 pullups, 2 sets x10 of Deconstructed Burpees: Merkin IC, Groiner and Squat Jump OYO
Head to the picnic tables for Irkins and Bulgarian Split Squats x 10 IC, 2 sets. Then Freak Nasties x 10 IC and something else x 2 IC.
Full court Lt. Dan walk before Mary: 3 lunges, 1 squat, repeato
Mary
Flutter kicks, Hello Dolly, Rosalita, Jane Fonda x10 IC
Hold Plank until time was called
Count Name, and YHC prayed us out
Announcements: Sign up to Q, Grundy has this Saturday at the Lakefront
Congratulations on Hogsbreath retirement
