YHC arrived at the 007. Pauley D lumbered in a few minutes later. The two yutes both got out to some cracking and groaning bodies.
YHC made the audible call and we spent the morning ‘beatdown’ by preforming a recovery mosey and some slow exicon stretches and low impacts (slow butt kicks, grass grabbers, toy soldiers etc).
There are days for going hard, and there are days for recoveries and that’s what these two yutes needed this am
YHC threw together a simple but strenuous workout this morning, that consisted of
Warmup:
– SSH
– Copperhead squats
– Imperial Squat Walkers
First Thang was a a slow-mosy merkin mile, where 5 of some exercises were done at each driveway. We varied the exercises at random points through the mile.
Second Thang, and this is when Pauly D showed up, we did a modified version of Hindenberg BLIMPS. With two stations, we performed 3 of the first exercise (Burpees), ran to station 2 and did 6, then returned. Then we followed in increments of 3, beginning with 9 and then 12 Lunges (one as one). Then continued through Imperial Walkers (NOT the Squat version), Merkins, Plank Jacks and Squats.
Did a little mosy at Hogs’ suggestion to get us to the end of our time.
Let’s just get this on record; This was the most confusing IPC workout…. YHC arrived. Had a white board with a “simplified” writing of the IPC. Set cones up every 10 yards, with a quick paper of what each cones exercise was supposed to be. And it still led to confusion! KISS, keep it simple stupid (or an expletive if you’re more open to that!).
At the shovel flag a quick warm up, some good-mornings, arm circles, press-press-flings, torso twists, and windmills.
The Thang: followed week four IPC “We’re Not Professionals”
Lots of grunts, lots of moaning and creaking as we threw some coupons across the field at the OO7. Some mumble chatter about the apocalypse. At 6:15 YHC had just completed the second round. YHC offered to keep the timer going, but unanimously the four pax, said “screw it and let’s get some coffee!”
COT and coffeteria followed!
Practice run; Week three of iron pax challenge
YHC awoke, made a ritualistic Cup of Joe and wrote out the IPC on a whiteboard, with an orange marker. Then travel to the 007 to prep the battle space for the beatdown.
The orange marker looked great in a well lit kitchen, however, in the Gloom, the color was not so great. YHC received a text from Pass interference, he fartsacked!
The beat down was this week’s third iron packs challenge titled the Cindy 500! It sure was a challenge!
Both packs got all the way through round four before time hit at 6:15. Not wanting to keep these HIM 2.0s waiting, YHC called it. So the beatdown was a good practice round for IPC week three!
All in all, it was a great beatdown in the cool, fall weather!
Upon this Patriots Day YHC showed and planted the shovel flag, then walk the sidewalk circle placing three cones for the 100 m.
Soon Twinspan, and Pauly D arrived, the three began their warm-up, and then straight into the iron pax challenge week two.
Since the 007 has a nice sidewalk in the shape of a circle and at almost 900 feet, this provides good equal spacing and a great running surface. With week two of iron pax call for running 400 m, then performing either BDE Merkins, or BDE Burpee’s between each lap. A good part about the 007 track, is this required running in 1 and 1/3 of the circle, thus the position of the merkins and burpees rotated each time.
For 45 minutes the three pax hurled and committed themselves to this glorious feet. And sweat, tears, puke, and crying ensued, and that was all the first round!
All pax gave it to her all for quotation “you versus you”. On the completion of the beat down several people stoped to admire the shovel flag and one woman inquired if it was for 9-11, we gave her a quick overview of F3, but asserted that it is a day to never forget!
Yhc is always truly humbled, and there is no other place to be than in the gloom with my brothers!
YHC began the morning with a phone that had completely turned off during the night. Luckily YHC’s body normally wakes up for F3 time. So he was able to hop out of bed, scramble on the pre-placed F3 clothes, and amble to the 007.
YHC had previously spoke with Pauly D and was going to create a leg focused beatdown. But the dead phone and the 90% humidity with an 80° temperature dissuaded him. Instead a round of the F3 Jenga ensued!
The game is simple, a Jenga yard game with F3 exercises written on the blocks. Each time a PAX draws out a Jenga block. We perform 10 of the beatdown listed. If a blank blocks is drawn, we perform dealers choice.
At first, it was YHC and Pass Interference, we did a warm-up of some SSH and others. Then we hopped directly into the game, after about 20 minutes Pauly D rambled up in his large black pick up. He was able to hop right in to some mountain climbers . Eventually, YHC was the one that toppled the tower, so YHC and Pauly D performed burpees while Pass Interference reassembled the tower. With the time at 6:13 AM we moseyed one circle lap and ended with a COT promptly at 6:15. Although all pax said that we didn’t have time for coffee, we still ended up talking for 25 minutes around the shovel flag.
Thank you for the chance to lead these HIM we also decided to have a happy hour soon, more details to follow…
It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!
YHC was throwing a small boil on Easter Sunday for his father in law, when he saw Pauly D bee-bopping around the neighborhood. Taking it as an opportunity the HIM invited Pauly D and his 2.0 in for some hot crawfish. YHC EH’d his 13 year old 2.0 to Monday’s beatdown but only if it was ‘baseball’ themed.
Challenge accepted
Disclaimer – Given
The warm-up:
Some toy soldiers, butt kicks, mountain man poopers, and good mornings.
The Thang:
A good round of Monday Motivator, which is SSH, Star hops, legs only SSH, and then hops from a countdown of 10,9…2,1.
After this we mosey’d to prearranged baseball Diamond with yard cones, in lieu of bases. We performed a 7 of Diamonds. Which is, 7 merkins at 1st base, 14 at 2nd, 21 merkins at 3rd, and then steal home. Rinse lather and repeat with LBC’s, air presses, and squats.
Then YHC continued with the ball theme and pulled out a softball where we played a few different games of ‘hot potato’ (borrowed the idea from TurboTax) every time a pax dropped the ball, we did some ‘punishment’ we’d weave and Bob, foreword and back, passing the ball, then switching up the order, all in all fun was had by all! A great game of dynamic catch.
Props to Lucky Dog who was able to catch and throw with his non-dominant (which is great physical therapy for him!).
We rounded out with naming Pauly D’s 2.0 he was a gamer, so we went with GTA or Grand Theft Arson, there was another name, but it was copyrighted!
Ended with a COT. YHC had to run for a Dr. Appointment, but several did go for Coffeteria at Starbucks.
Thanks for giving me the opportunity to lead this morning. I look forward to seeing everyone in the gloom again!
What a fine morning to celebrate St. Patty’s day. Of course there was a warm-up, of course there was music (Irish Celtic Rock), and of course Moby was there too. I mean, he and I are preparing for a cage match against Russo and the Pelican. I like our odds.
There once was a fellow O’Doole, Who found little red spots on his tool, His Doctor a cynic said Get out of me clinic, And wipe off that lipstick you fool!
THANG ONE
4 LEAF CLOVER
4 corners with 5 burpees each, bear crawl the short lengths, back peddle the long portions
There was a young lady named Bright, who traveled much faster than light. She set out one day in a relative way, and came back the previous night
THANG TWO SHAMROCK RUN
Exercises:
Squats x 20
Hand-Release Merkins x 20
Air Presses x 15 IC
McParker Peters x 15 IC
Reverse Crunches x 20 (Rocky Balboas alternative)
O’Lunges x 15/leg
Carolina Dry Docks x 20
Kangaroo Kicks x 15/leg
There was a young man from Savannah Who died in a curious manner, He whittled a hole In a telephone pole, And there…electrified his banana
THANG THREE: Celebrations has gone too far
Drunk from drinking too many Guinesses: Nolan Ryans 20IC
Arrive home to the misses: Wife Pleasers: 20 IC
She declines your advances, so you decide to hump the monkey: Monkey Humpers: 20 IC
She gets impressed with your form, so she invites you back in: Pickle Pushers 20 IC
: There once was a nympho named Jill who tried dynamite for a thrill. They found her vagina in North Carolina and bits of her boobs in Brazil
Finish up with some round robin Mary: leg lifts, squats, calf raises, LBC’s, Al Gore Thorougoods, Rosalitas
COT: extra thoughts for the runners of the endurothon, Happy Hour in Slidell to come. Akbar prayed us out. Afterwards, the group reflected on how important F3 is to them, and how grateful they are to be a part of it. Each aspect has it’s importance. It was an honor to lead y’all, and the limericks I have written are much cleaner than the ones BBQ told us. Happy St. Patty’s day to you all. SYITG
A pirate, history relates, Was scuffling with some of his mates, When he slipped on a cutlass Which rendered him nutless, And practically useless on dates
Alright Gentlemen, another wild beatdown at the A1C. Warm-ups: SSH, followed by a burpee, SSH, followed by 2 burpees. A little prequel to a musical introduction that will follow. Some more stretches, all ic.
Cotton Eye Joe time: The song plays while the PAX does SSH, everytime the words Cotton Eye Joe is sung, you do a burpee. (25 in total by my calculations).
After that, we did the deck of death with a twist. Each person was assigned a suit, and each time their suit came up, they picked the exercise. We did everything from burpees, 8 count body builders, to merkins, diamond merkins, fingertip merkins, staggered merkins, yuri merkins, slow squats, lunges, side lunges, jane fondas, hello dollys, lbcs, big boys, freak nastys, etc..
The two jokers: lap around the parking garage with sprints on the straight aways to finish off the deck. COT with a FNG. Now Bushwacker texted me last night to speak of the high standards of naming FNG’s, and the importance of giving them the right, appropriate name. David, Hogsbreathe’s friend, from Slidell needed an appropriate name. He was a fellow New Jersian. “D”avid who went to the shore, so I immediately thought of Pauly D from the Jersey Shore. Once I uttered the name, Hammer exclaimed it as well. If the two of us came up with the same name, then it was meant to be. So welcome to F3, “D”avid, or now known as Pauly D.
If you get a chance gentlemen, please consider donating $43 dollars to Shooter to our fallen brother Cardinal. All that information is on slack. If you need help, just reach out to one of us for the info. Feb 3 is the Crazy Ivan where my nephew looks to repeat as grand champion, and the northshore looks to hold onto the freedom hammer. You don’t have to be a runner, there are ruckers too.
Thank y’all for the opportunity to lead this morning. Y’all have a great Friday, and a great weekend. As always, SYITG brothers.
