The pax met up for a beat down last Tuesday at Granny’s house:
Warm up:
SSH x 20 IC
IW x 20 IC
My climbers x 20 IC
SL bridges x 10 IC
JF x 10 IC
Balance work:
Y balance UE x 10 each
Y balance LE x 10 each
Single leg RDL 3 x 5 each
3,2,1 GO…
3 inch worms, 2 broad jumps, 1 burner with a sprint x 5 rounds
Jack Webb 1 merkin: 2 skwaats x 10 rds
Catch me if you can with 3 burpees x 1 block
COM: plank push ups, Is, Ts, Ys and Ws
COT, prayers
Two braved the downright frigid 45 degrees at the Splashpad this morning.
Warmup (all 10x IC)
– SSHs
– Toe touches
– Self love
– Cherry pickers
– Windmills
– 3 calf raises up each step of the pilot house
Thang
– One long mosey two blocks east, and then to the lakefront, and back up to Start. At each block, perform certain exercise and rep count, designed to be a “compound” exercise, namely:
– shouldertap merkins
– Plankjack merkins
– Shouldertap plank jacks
– Imperial squat walkers
– Front and back lunges
– Dr. W’s
– Gas pump / Big boy sit-ups
In between, we also did 7 or so minutes of alternating 20 Rocky Balboas and trips up Rip’s, as well as 20 IC freak nastys and 20 IC BSSs at the sea wall.
COT, Name-o-Rama, and prayer closed us out.
This completes step 3 of 8 in Qing each Northshore site.
A great time was had by all, and YHC learned a hack or two re: his Apple Phone along the way.
SYITG
This beautiful gloom provided more Ruckers than Runners. Heck we even added a Slinger to the group for good measure.. There was plenty of mumble chatter before the PAX got underway, but the most notable was the fact that Speedy was fresh off a Personal best performance over the weekend finishing his marathon at 3:15.00.. This young HIM has literally taken HUGE strides over these past few years… So much so that when YHC shares gym time with Tanked up that’s all he talks about.. Glad to have you amongst us Speedy and to watch you grow in many ways.. Keep pushing!!
Warmup
Mix of 10-15 IC of Cherry Pickers, self love, Toe Touches, SSH, Windmills, Scorpion kicks, and Superman’s. Finished with Al Gore pose around for 10sec count..
Thang
Speedy and Waterpik took to the streets journeying through Mandeville coming up Girod street.. Probably logged close to 4.5 on the Gloom and I am most certain there was some great Mumble chatter shared with the always motivated and enthusiastic Waterpik..
The 3 Ruckers and 1 slinger logged a little over 2 miles and we returned over the time. So we had a quick count, announce and COT..
Always enjoy the Gloom with you HIMs and until the next 👍🏼👊🏼✌🏼!!!
Simple: murph at the marsh with 6 of my brothers
Mid 60s and overcast this morning, but no rain to speak of as a Pax of 9 gathered to run or ruck. Some things become old hat, which denotes old fashioned, predictable, uninspired, but to me its connotation is comfortable, stable, and reliable. Maybe not the best for pushing ourselves each and every week, but it will do well on a Thursday morning.
Warmup (all 10x -15x IC, except for Whacker who’s on IR)
– SSH
– Self love
– Toe touches
– Grass grabbers
– High Knees
– Butt Kicks
– Imperial squat walkers
Thang
5 runners (Bird, Pik, Speedy, Steve, Zoo) and 4 Ruckers (JV, Shooter, Whacker, YHC) took to the streets for “normal”, classic, traditional routes with maybe a twist or two thrown in.
Rucker conversation included casinos, Metairie traffic, fabric softener, LA looks hair products, Mardi Gras, and Italian food, in addition to making continued progress on solving all of the world’s problems.
COT, Count, Name-O-Rama, Announcements, and Prayer closed us out.
Special intention to F3 Knoxville on the passing of Cardinal and a reminder to us all to keep an eye out for each other.
Gents, thank you for reading and joining. My goal is to Q each of the AOs this year (maybe not the Au Lait with the Sabbath and all), so 2 down, 5 to go.
SYITG
What would you say to your brother, who was 2 weeks out from shoulder surgery, when you pull up to an AO and see him standing there in standard maroon hoodie winter-wear and padded compound sling? If you were our own resident physical therapist Chewy, you would say, “YOU’RE AN IDIOT!” (though not in so many words. It was more like, “What are you doing here?!” and, “I don’t agree with this” and, “If I have Q next week and you show up I’m not leading.”) So why was YHC posting to a bootcamp AO with stitches, sutures, and a bum wing? Why was QIC leading a leg/core beatdown when he should be in bed convalescing? It’s because F3 is my medicine, and with great risk comes great reward! (and modifying is easiest when you control the exercises) And today the reward was an ample serving of lunge walking and ab ripping.
WARMORAMA
x10 IC:
SSH, Slow Squats, Torso Twists, Good Mornings, Self Love
THANG
Entering the trace near the stairs, the PAX lung walked aaaaall the way to the bus depot.
IC x5,10 or 12:
Step Ups, In N Outs, Bulgarian Split Squats, Leg R
Mosied to the tunnel and partnered up. P1 ran down the ramp, lunge walked across the tunnel and up the opposite ramp, before doing the same in reverse order. P2 did a prearranged core exercise. For each round both partners did the exercise.
Hello Dollys, and LBCs,
On account of timeliness, the PAX cut short of the last exercise and returned to the hypothetical flag for Mary.
MARY
x25 IC: Little Manny Crunches, Gas Pumps, Flutter Kicks and 1 minute Plank
COT
Count/Name, and with special intentions for Bushwacker’s addled brain, Chewy prayed us out.
In the end, the risk was well worth it, though I have no intentions of repeating such foolishness in the near future. I went to my othopedist, got my stitches removed, and was told the “real fun” was about to begin. Bring it on!
This Thursday 5:30pm Movie Night @ Wackerville featuring Boondock Saints. 62215 Raymond Rd in Big Branch, bring your food/beverage of choice, there will be both a traditional and an Italian sausage king cake served.
Friday February 3rd 8pm start time @ the Gazebo on the Lakefront the Northshore PAX will be defending the Freedom Hammer in the 2023 KRAZY IVAN! Drinks to follow at the Barley Oak.
Great day for another Thor workout, although we didn’t do it on the Top Gun Navy ship. Modified full body workout covering all muscle groups and a run in between.
Warm up – SSH, IW, lower back stretch 10 count, self-love, cherry pickers,
x10 each, run to stop sign and back in-between
Blockee, curl and press
Squat, curl and press
Alt Reverse Lunge (2 is 1), curl and press
Curls
Block Press
Freak Nasty
Irkins
Mary – x20 Crunchy Frogs, LBC
Got in 5 rounds, last round x5 each.
Thoughts this week – focus on Faith instead of Fear. Russo prayed us out.
Announcements
Bushwhacker Boon Dog Saints movie this Thursday at 5:30, Meredith is making a King Cake
Krazy Ivan, Feb 3rd 8 pm (Friday)
Run Cajun Run starts in February
Endurathon set for St. Patricks day week.
Have a great week, SYITG – Akbar
Temp 50 degrees. Perfect conditions.
Nice combination of Ruckers and Runners.
Ruckers
Russo
JV
Akbar
Bushwacker
Runners
The Hammer
Zoolander
Speedy Gonzalez
Waterpik
Have a great day, men!
Right at 67 degrees and muggy for our first trip to Granny’s in the new year, where we welcomed the returns of JV and MeatSweats, as well as semi-regular Chewy and Site Q Steve.
Back when network TV was still somewhat of a thing, I remember NBC ran a series of commercials touting their popular shows that were in reruns with the tag line “If you haven’t seen it, it’s new to YOU!”
What a brilliant way to market warmed up leftovers, so I stole that thought today with a “If you haven’t done it yet, it’s new to you” beatdown incorporating bricks.
Warmup (all 10-15x IC)
– Seal jacks
– SSHs
– Toe touches
– Grass grabbers
– High knees
– Self love
– Imperial walkers
Thang
Tabata: 1 minute each with bricks, 30 seconds rest, 2 rounds, with some moseying before each one.
-Arm curls
-Cherry pickers
-Hallelujah squats
-Arm circles
-Triceps extensions
-Milk maids
Nut crackers down the columns (where Chewy decided to break out his best “HULK SMASH” impersonation and crush one of his with his bare hands), followed by 11s: Crunchy Frogs and Merkins with the bricks.
COT, Name-o-Rama, and prayer closed us out. Remember Grundy’s Nightmare looks to be scheduled for this Sunday around 1. Check Slack for confirmation or more info.
Until the next time, SYITG.
Right under 60 degrees to start. No one had a correct solution to the riddle, so it was a Pax of 1 for the Warmup and 1st round of the Thang until DR visitor from Charleston, Crawfish, made it a party of two. Interestingly enough, the potential DR visitor from Atlanta didn’t make it, so hopefully next time.
Warmup
– SSHs
– Toe touches
– Grass grabbers
– High knees
– 3 calf raises at each step up the pilot house
Thang
Tabata: 1 minute each with bricks, 30 seconds rest, 3 rounds, each of which was followed by two trips of Slalom the Columns.
-Arm curls
-Cherry pickers
-Hallelujah squats
-Arm circles
-Triceps extensions
-Milk maids
Nut crackers down the columns, followed by 10 IC Crunchy Frogs with the bricks, and then 10 side to side Merkins with the bricks, rinse and repeat 10 more Crunchy Frogs and Merkins.
COT, Name-o-Rama, and prayer closed us out. Remember co-Q’s tomorrow at the Lakefront are Pickaxe and Chainsaw. Luigi’s and Boom shacka-lackas for everyone.
Until the next time, SYITG.
