In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”
W/U
SSH x 35
HB x 35
IW x 35
AC x 18, Reverse x 17
The Thang
Don’t Be Cruel
Burp & Merk to 10 Merkins
All Shook Up
Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song. Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).
We Can’t’ Go on Together with Suspicious Minds
Lunge Indian Run from track to road, then Indian
Run to NOMA
Find your twin Jesse Garon Presley for Dora 1-2-3
100 Merkins
200 Squats
300 LBCs
Indian Run back to the Flag.
Counterama, Namerama, COT. Happy Birthday Elvis!
Thank you for the opportunity to Lead, Thank you very much,
22 men came out in the
darkened gloom to kick off 2020 with the 610 Stomp. No better way to start the
year than a good run with your 22 best friends.
The Thang
YHC started with the basic
disclaimer and gave the instructions for the morning run. Run out to the Wisner
Bridge. Celebrate our run to the bridge with 10 celebration burpees. Run and
back and forth over the bridge until the Q calls the time. Celebrate the end of
the bridge runs with 10 more celebration burpees and run back to the flag.
Important lesson
learned this morning: Don’t follow Shuffles. Shuffles will go the long way.
Shuffles can run faster than you, so take the short way to arrive at the same
time as Shuffles.
The Pax followed
Shuffles the long way to the bridge and completed the 10 burpees at the base of
the bridge. The pax proceeded to run back and forth over the 610 until YHC
rounded everyone up to do 10 more burpees at 6:05. The pax ran back to the flag
for the end.
The Conclusion
Count-off, Name-O-Rama,
and one FNG. The Pax was off their game with name suggestions outside of Hawg
who wanted to name the FNG something Canadian since the FNG was from Detroit.
YHC went with Crazy Cat Guy. I hope he returns.
Thank you for the
opportunity to lead. May we all lead and push one another throughout 2020.
Was gonna skip this one due to the cold front but then briefs reminded me the night before that I was q ing. Yikes
warm up: ssh, self love, windmills, mosey to the track with high knees, butt kicks, karaoke.
we used half the track as an out and back. This way everyone could run at their own pace yet still do the exercises “together”. When the first member made 100m, they did ten Merkins, everyone else would stop where they were and also do ten Merkins, this happened at 200m also, at which point we turned around and ran back. I scepter whenever the first person gets back to the 100m mark, we all do 10 Merkins together. Run back to starting point, plank and wait for the 6. The fast runners would catch the slow runners on the way back. Once the 6 arrives, Merkins in cadence. the next round followed the same format except with squats. Round three was burpees. next we took a jog around the track to catch our breath and did it in reverse order. This time only doing 5 of each exercise at each stop. Finished off with some rock climbers, hillbilly’s, imperial walkers, stretches and a mosey back to the flag.
There was a record prayer request/answered prayer session. So many praises and still so many needs. Guidance for our children/youth, Fathers/in laws with cardiac issues and upcoming cath, basketball head injury, the coach recovering from major surgery, prostate cancer recovery, The spine tumor that ended up benign benign, challenges in business, Bongo’s dad, special intentions. We better get to praying!
glad y’all all came out and let me be a part of your morning! Please let screwtop know I signed him up for New Years morning (2020, 2021, and 2022)
First, apologies for the very late BB. I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……
So, on to the important details….
34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain. Warmup consisted of a short mosey and then everyone circled up for the following:
SSH x 20 IC
windmills x 20 IC
Hillbillies x 20 IC
Mountain climbers x 20 IC
Alternating hand/foot touches x 15 IC
Shoulder taps x 20 IC
Thang 1
Pax formed 3 lines and Indian run to top level
Thang 2
(2 rounds) Circuit of Following –
Staggered merkins (each arm x 20)
Alternating toe touch crunch x 10 IC each leg
Diamond merkins x 20 IC
Crunchy frog x 20 IC
Multi level merkins (high, low, mid)
Levels/protractor- pax on back lifting legs at different levels
Thang 3
– 4 rounds of catch me if you can
Pax in front runs down to next level while the pax behind does 3 burpees. Once finished he try’s to catch first pax.
Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.
This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead. Thanks for coming out and until next time…
Monkey humpers Grass grabbers arm circles Self love Imperial walkers
Moseyed to first tree of the “second set” and lined up tree to tree.
Bear crawled to each tree of the “second set” – performed 5 merkins at each tree of the “second set” for a total of 6 sets of trees or 30 merkins. Plank and wait for the six. Lunge walked back to the first tree of the “second set” – performed 15 squats at each tree Al gore and wait for the six.
RINSE AND REPEAT then…
Moseyed to the track where we broke up into two columns and…
Bataan death marched – 2 burpees for the caboose – for one lap around the track. End at the warm up section where we circled-up for freddy mercuries, lbc’s, flutter kicks.
Another Bataan death march lap then big boy sit ups, American hammers and penguins at the warm-up area.
One more death march lap then….
5 monkey humpers to finish up.
Moseyed to the flag at 6:15 where we had count-off, name-o-rama, announcements, intentions and prayer.
Thanks for the opportunity to lead.
PAX: BRIEFS, UNDERTAKER, YA MOM AND DEM, BREADTICKS, BOO BOO, ABACUS, RUDY, TOOL, SHEETROCK, DIRTY DELL, SCREWTOP, GAINES, MMMBOP
First Sub 50 degrees post for this Q who came prepared.
Mosey to open green space for warmup
SSH x 20 IC
Arm circles x 15 (front and back)
Windmill x 15
Hillbillies x 15
Grass grabbers x 15
Jog to fountain mountain for a version of Burp Back Mountain with a variation of 2 rounds to the sounds of mountain themed music:
Round 1 – with a partner, one back peddled up and ran forward down 5 times (decline by 1 on each switch) while other does burpees (50 total). By Exicon definition, it called for 100. Ouch.
Round 2 – with a partner, bear crawl up and run down 2 times, while other does squats (150 total)
Bench Work (near by):
Right leg step ups x 15
Left leg step ups x 15
Dips x 20
Box jumps X 15
Decline merks x 13
Mary (on Amphitheater stage):
Dolly
Flutter kicks
LBC’s
Freddie mercuries
Dying cockroaches
Penguin
Side Planks
Jog / return to flag for Stretching & COT.
FNG EH’d by Kuch was named Da Pope by Da Parish. Da Pope was a QB at Slidell High so he will forever pay tribute to his rival.
Thanks for letting me lead for my second time and thanks for showing up!
After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.
On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.
But first, on a muggy morning, we did a quick warmup on the track of
SSHx20
Arm Circlesx20
Mountain Climbersx20
IWx20
Self love OYO as we walked to the lanes of the track
From there, the usual: 2 lines, Indian Run to the Foundry.
When we arrived, 8 stations of Tabata, consisting of
Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
Upright rows
seated dips
Squats
Shoulder taps
Hanging crunches
Plank + alternating arms up in the air
Burpees
We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including
LBC’s
Doctor W’s
flutter kicks
something else
We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch
On a brisk and windy November 11th, at the lake front on the Northshore YHC was birthed into the world of F3 kicking, complaining, and crying. It wasn’t pretty for anyone involved. Hawg may have denied knowing YHC. Two years later, at the 610 Stomp YHC led 20 men in the remembrance of his birth into F3.
YHC’s brain has wisely blacked out and refused to retain the memories of his first workout in F3 as he complained through the entire workout with fellow FNG bootsies. The only thing YHC can remember from that fateful day is lots of running alongside the lake with step-ups as the Q’s go to exercise in each stop (sadly there is no Backblast to commemorate the workout).
The 610 Stomp recreated this workout by running a shortened version of the standard route with step ups thrown in (lots of step ups). Following the disclaimer, the Pax was told to run the standard route without leaving City Park, but this morning they were stop at every bench for 10 alternating step ups (one is one). Only 4 men are allowed per bench, so if the bench is full, they are to pass it by and run to the next bench.
Each lap from the 610 Stomp start to the City Park entrance on New Carrollton and back has 40 benches. Each lap is aprox 1.5 miles.
With not enough complaining for YHC’s plans, they set out. Everything worked out well for the first lap, but YHC needed to modify the number of step ups on lap 2, so all the Pax could finish. YHC estimates that each Pax member did 300-500 step ups while running 3 miles.
Don’t forget the Christmas Party on December 9th and the Krazy Ivan on January 18th as we had a special guest of the Freedom Hammer this morning.
It was a beautiful morning on Lake Pontchartrain, and 17 PAX gathered for a good old fashioned beatdown. I issued the disclaimer, and we headed across the street to the concrete planters along the Lakefront. Once across the street, we circled up for the warmup
Warmup:
20 side straddle hops
20 plank jacks
10 windmills
Self love
15 low slow squats
The Thang:
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
Next, we circled back up and did the following:
Hand plank for 1 ½ minutes. While planking we did a merkin every time I said “down”
Kept legs 6 inches off the ground for 1 ½ minutes. Every time I said “go” we did flutter kicks for 5 seconds
20 Carolina Dry Docks
Kept legs 6 inches off the ground for 1 ½ minutes again. This time when I said “go” we would bring our legs toward our chest and do a reverse crunch
Box Jump / dip routine on the planter. Started with 7 box jumps / 14 dips, then went to 6 box jumps / 12 dips, etc
After that, we did another run / burpee routine:
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
Next, we circled back up and did the following:
Mission impossible plank position for 45 seconds. While planking we did a merkin every time I said “up”
Did flutter kicks for 45 seconds. Every time I said “stop” we would just hold feet 6 inches above ground
10 Carolina Dry Docks
Got on our six, and kept legs close to our chest in the crunch position. Then every time I said “go” we would put our legs out and bring them back to our chest. This is the oft talked about yet rarely attempted double-reverse crunch. Breathtaking
Box Jump / dip routine on the planter. Started with 4 box jumps / 8 dips, then went to 3 box jumps / 6 dips, etc
After that, we headed back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I always enjoy it
The iconic opening words to the song made famous by the 1985 smash hit “Vision Quest”. Who could forget this iconic scene? Look at those moves! No wonder this movie was so popular!
Okay, so perhaps a minor exaggeration on my part as not a single member of the Pax could identify that song this morning, or its significance (Lunatic Fringe is in main song played in Vision Quest, which is where the name Kuch comes from). At least Shuffles has the excuse of not having been born in 1985. Bogey would have nailed it of course.
Despite my disappointment, we decided to workout anyway on this cool crisp morning. Temperature at kickoff was right around 50, and although we may have felt a few raindrops, the weather, overall, was pretty nice.
We moseyed to the center of the intersection, with some high knees etc… on the way, for some quick, fast paced warmups so we could all…. warm up. Except High Rise of course, who some might say was slightly over-dressed for the occasion, having worn perhaps his entire closet full of sweaters, scarves, parkas, mittens and what have you. Fitting for a man who solved the climate crisis yesterday by declaring it #2cold2warm. Regardless, High Rise remains #2legit2quit in my book.
Once the warm-ups and player intros were complete, we headed up to the levee to Indian Run to the concrete portion for our next activity. Rockin tunes were played as we passed the speaker off. When we got to the concrete portion, there was a fence that briefly confounded all my 5:40 AM logistics… luckily, someone suggested we walk around it, which we did.
On the concrete, we did a couple rounds of merkin ring of fire, and moved right along to a simple tabata, 20 seconds on, 7 second rest, 4 exercises x2 for each session. Burpees, LBC’s, Merkins, Squats. After completing each round of those 4 exercises twice, we ran up and down the levee 10 times to catch our breath. We completed this circuit 3 times, before Indian running back the other way.
When we reached the intersection, we headed back to the flag for a few more rounds of merkin ring of fire until 6:15.
We prayed for the strength to take care of our elders, the ability to appreciate our own health, and the humility to grasp that one day, we may be the ones who need help. I know that I need your help to continue to get better, and so, as High Rise suggested this week (before solving an existential crisis for all of humanity), I note that I am truly thankful for all of you, for everyone who showed up today, for everyone who has ever shared a word of encouragement with me during a workout, for everyone who has ever held me accountable, and for everyone of you, who inspires me each day. Thank you. – Kuch
