A crisp Christmas morning at the Wolfpack Mountain with 3 PAX: Sogo, Erector Set, Catfish (Q).
Started with a mosey around the block with some high knees, butt kicks, skips, and karaoke. Ended up at the base of the mountain for some SSH and imperial squat walkers. Down to faces for Peter Parkers, Catalinas, and Parker Peters. Back up to feet, took the stairs to the top.
At the top, did a partner Dora with 50 Dr. W’s, 100 burpees, and 150 leg raises. Partner ran down the steps and back up the other side while other pax exercised.
Down to the benches for bulgarians, derkins, bulgarians (other leg), dips.
Comfortably cool out at the Renny with 8 PAX: Beignet, Power Up, Belloq, Heisenberg, Dax, Sogo, Bangs, Catfish (Q).
Warmed up with Abe Vigoda, Grass Grabbers, SSH, and 8-Counts.
Up to the top of the stairs for a nice long boat pose, then did some deep sea divers on the way down – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom.
Warmed up the core with Aqua Mans at the bottom of the steps, then Peter Parker Peters.
Moved to the fountain. Started with Bulgarian split squats (right leg), then bear crawled in cadence around the fountain. Bulgarians (left leg), bear crawl, then Dips, then bear crawl, then Derkins, then bear crawl, then jump squats. Circled back up on the steps for nickels and dimes (burpees and Abe Lincolns).
Moved to the grass in back of the museum for abbreviated round of Bruce Lees (hammers, leg lifts, LBCs, penguins, crunchy frogs). On to the wall for 5 rounds of Sunday Mornings, then did a round of 100s.
The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.
Warmup
SSH IC x 31
Abe Vigodas IC x 10
grass grabbers IC x 10
IW IC x 15
AC Fwd and back x 20
Time to get to it with EMOM
10 burpees every minute on the minute x 10 minutes
Mosey to the side of NOMA for Double shots with Jack Webb at the bar
1 merkin with 2 air presses in the people’s chair on the NOMA wall
2 merkins with 4 air presses and so on…
10 merkins with 20 air presses in the people’s chair
Mosey to the back of NOMA for Dora
Partner up
100 Burpees cumulative
200 Overhead claps in People’s chair cumulative
300 squats cumulative
Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack
Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees
Stay at the back of NOMA for Sunday Morning’s
10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
all Pax complete at least 5 rounds OYO
The rain let up and some pax were dry. Finish off with
Wet and wild at the Mothership with 12 PAX: fracsac, long haul, kuch, bogey, bangs, belloq, snooze, t-square, hokie, sogo, thumb war, catfish(Q).
Moseyed over to the Peristyle. Warmed up with Abe Vigodas, Grass Grabbers, and SSH. Moved to faces for Peter Parkers, Catlina Wine Mixers, and Parker Peters. Back to feet for self-love, then 8-counts to finish the warmup.
5 minutes of EMOM burpees, starting at eleven, then incrementing by one up to 15 (five minutes total). SSH to shake it off and keep the heart rate up.
Moved to sixes for core work with a round of Bruce Lees (Hammer, Leg Lifts, Crunches, Penguins, Crunchy Frogs, and 100s).
On to the columns for a timed leg massacre. Wall sit one min, then low slow squats. Wall sit one min, then donkey kicks. Wall sit one min, then monkey humpers, wall sit one min, then bonnie blairs. Fun! Occasionally shook it off with SSH between sets.
Circled back up on faces for Jack Webbs. Ran a lap around the Great Lawn, then Bat Wings (Arm Circles Forward, Arm Circles Backward, Overhead Claps, Seal Claps, and Moroccan Night Clubs).
Back to flag. 5 burpees OYO for the finish. CoT, then park cleanup.
What a tasty Catfish Platter that was! Second helpings will be available Monday at the View.
YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.
5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.
Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:
SSH x 31
Hillbilly’s x 20
Abe Vigodas x 10
GG x 10
Bat wings
FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31
10 Burpees OYO
Mosey to the tool wall
Calf Raises IC x 30
Monkey Humpers IC x 30
10 Burpees OYO
Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:
The goal here was to get the Pax wet, then dirty. Mission accomplished…
Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
Run back to the grass and plank and wait for the six.
Rinse and Repeat x 3
10 Burpees OYO
Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…
From the Exicon: 1st and 10
Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.
Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):
Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
Rinse and Repeat with Left leg first IC x 10
Mosey to the open area of the practice track for some Mary:
Dying Cockroach IC x 30
Freddie Mercury IC x 10
Mosey back to the Shovel Flags
COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.
NMM
YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
Coffeteria was enjoyed by many at Cafe Navarre.
Thanks for allowing me to be part of such a great organization.
As most of the PAX may be aware, YHC is a wee bit of an ND fan. And today’s a big day – #1 Clemson coming to town. As most of the PAX are also aware, and happy to remind YHC, Notre Dame does not exactly have a stellar record in these kinds of games. But perhaps the PAX don’t know just how abysmal the record is. They will soon learn.
Good crowd of 16 at the Mothership. Weather is delightful – summer heat is definitely gone. Just a few orange shirts in the group (looking at you Sogo and Pop Tart). Not sure if they did that just to spite me, but I’ll give them the benefit of the doubt. No other green to be seen among the PAX. I will not forget that.
The Thang
Mosey to the lawn in front of NOMA. Start with SSH x27. Why x27? Because 27 years ago was the last Irish victory against a #1 ranked team (ND 31 – FSU 24 in 1993).
A few other warm ups, then lets introduce the game of “Burps or Merks”. YHC will call on a PAX to answer a question. Answer it correctly? 5 Merks for the PAX. Answer it wrong? 5 Burpees for the PAX.
And the theme? Notre Dame’s record in the last 20 games against Top 5 competition.
How many wins does ND have? Lots of burpees (including doubling up b/c Side Effects repeated a previous incorrect answer) before YHC had to provide the answer: 1 win. Yes, we are 1-19 in our last 20 games. Sigh.
Who beat us the most in that span? More burpees until Catfish saved the day – USC has beat us 5 times.
Who is the 1 win against? More burpees – until Snooze tossses out the correct answer of Michigan.
YHC now tries to end the game to move on, but PAX keep throwing out more teams that beat us. More Merks for right answers, and more Burpees for wrong answers (no, Oklahoma has not had their way against us in this particular streak)
Finally – enough of those burpees.
So lets do some more burpees.
The Current 11 Game Losing Streak
Yes, ND is currently on an 11 game losing streak against top 5 teams. What else goes with 11? That’s right – the Route 66. 11 Lightposts with burpees. 1 at the first, 2 at the second, etc… (SOGO seemed unclear on the concept so YHC took the time to help by explaining all the way up to 11).
The Overall Deficit in those 11 Games
Partner up, for some modified Dora. The total score in that 11 game losing streak? YHC now forgets the actual number but its roughly Bad Guys 380, ND 160. Yes, we are more than doubled up over those 11 games. So lets Dora. 160 Monkey Humpers, 380 LBCs. The other PAX bear crawl 3 trees and run back.
Then back to the Great Lawn.
Something Else
Change of Pace. This week, Sean Connery – the original 007 – passed away. A quick round of Burp or Merk to guess how many James Bond films he was in. 5 Burpees for a wrong guess, then the right answer of “7”.
Home Base – Dr. No, the first flick. After each other exercise, return home for 7 Dr. Ws. Thanks Side Effects for the demonstration.
The Exercises – around the great lawn, 6 stations for his other six JB flicks. Multiples of 7 for Diamond Merks (Diamonds are Forever), Russian Twists (From Russia with Love) and others.
Another quick Burp or Merk for guessing who was 2nd and 3rd in most JB appearances.
Finally – one of YHC’s favorite time-wasting flicks: The Rock. Sean Connery crawling around under Alcatraz with Nicholas Cage. Lets bear crawl across the lawn.
Mosey back to the flag. Its 7:30.
NMM
Thanks, everyone, for putting up with my never-ending ND drivel. Just hope that ND doesn’t actually win one of these games, as I may become insufferable if that were to happen.
Its quite humbling, and inspiring to watch this group. You guys are STRONG. Thank you for pushing. SOGO: I heard the “Way To Go Rudy” as you ran back to the center after the Diamond Merks. Those little encouraging words and pushes are what keep me going. I’d encourage all of the PAX to remember that – push, and ENCOURAGE. Remember – leave no man behind, but LEAVE NO MAN WHERE YOU FOUND HIM.
Prayers especially for Hokie’s Mom. May God be with her, with the whole family, as they start this next journey.
For the Q I sported a fancy, shiny gold uniform with a big nasty black wig, red headband / wristbands, plus converse tennie’s, and frankenstein tube socks. I apologized to the pax for having to look at my sweaty ridiculousness for an hour. Also wanna give credit to Medulla Oblongata for ideas in his Halloween backblast from 2018. I would note that many of us did not have power because Category 2 Zeta had just rolled through.
After the disclaimer and rallying by the flags, the pax warmed up by the peristyle to 13 reps of SSH, peter parker, grass grabbers, windmill, arm circles, and some ol’ fashioned self-love.
Moseyed to field aside NOMA to circle up for 8 PUMPKIN exercises, 31 reps apiece:
P – plank jacks (1 is 1 in cadence)
U – up/downs on your own (burpee without push-up)
M – mountain climbers (in cadence, 2 count)
P – power jacks (in cadence, 1 is 1, legs straight spread with both hands touching ground between legs, than jump up bringing legs together and spreading arms straight out to each side)
K – kick squats (in cadence, squat then kick right, and vice versa, 2 is 1)
I – imperial walkers (in cadence)
N – Nolan Ryans (in cadence, 1 is 1)
S – sit ups (on your own)
Moseyed to pumpkin patch where pax picked their real pumpkin or cinder block coupon. Most of these pumpkins were big enough for a legit workout.
Paired up for modified Dora:
100x – pumpkin puller (flat on back, knees in air, place pumpkin overhead with arms outstretched on ground, and rotate outstretched arms to touch coupon to knees, then lower again to flat position); partner rifle carry coupon 35 yards to flag and broad jump over coupon 4x
150x – pumpkin thruster; partner carry pumpkin to flag and then bear crawl around it 1x
200x – pumpkin flutters (flat on back with pumpkin held straight out in bench press position, with flutter kick 2 is 1); partner carry pumpkin to flag and then do 4 kettle bell swings
Moseyed back to great lawn for 2 rounds of sprint suicides with four cones, including 5 bobby hurley’s at each cone on 1st round, backpedaling on the return in all reps.
Circled up at peristyle for Mary
COT, share and prayer and naming of our lil’ FNG “Super Duper” Cooper Brunet. Triple Shift joined us after biking workout.
Getting wet and wild at the Mothership with 17 PAX: Rudy, Vagabond, Jingle Vader, Thumb War, Apostle, Thomas the Train, Disclaimer, Bogey, Double Fudge, Logo, Door Dash, Sogo, Abacus, Scantron, Heart A-Quack, Band Camp (visitor from Houston, TX), and Catfish (Q).
Our brother Fracsac was scheduled to Q, but he was absent due to a work-related offshore stint. Thus, we opted for a maritime-themed, burpee-inclusive beatdown.
Started with 10 burpees OYO, then a quick mosey over to the parking lot across from the flag zone. Warmed up with a quick abe vigoda, grass grabber, and SSH. 10 more burpees OYO.
Moseyed to front of the museum to the base of the steps, where we did some imperial squat walkers. 10 more burpees OYO. Headed to the top of the steps. and everyone got into boat position, held for 60 seconds. Next, did a round of Deep Sea Divers (decline merkin position at top of steps, 10 hip slappers in cadence, move hands down a step, 9 hip slappers in cadence, rinse and repeat until reach bottom of steps).
At the bottom of the museum steps, on our sixes for Flutter Kicks, Oblique Crunches (left and right side in cadence), and Crab Jacks. 10 more burpees OYO.
Moved to fountain for box jumps, irkins, right leg step ups, dips, left leg step ups, and derkins. 10 more burpees OYO.
Moseyed over to the field for Killer Bees, – bear crawl 3 tree lengths, broad jump back, stop every 5 jumps and do 3 burpees. LBCs waiting for the six, then Starfish Crunch (spread eagle on six, right hand to left leg, left hand to right leg, in cadence) and Aqua Mans (on faces chest to the ground, lift arms and legs for an SSH-type movement in cadence). Did another round of Killer Bees, where Crab Walk was substituted for Bear Crawl (i.e. crab walk 2 tree lengths, broad jump back, stop every 5 jumps and do 3 burpees). Box cutters and V-ups waiting for the six. One more round of regular Killer Bees (2 tree lengths for the bear crawl this time), then Gas Pumpers. 10 burpees OYO.
Finished up on the field with some Failure to Launch (hold Al Gore for a countdown, then jump in the the air, back to Al Gore, repeat), then some Monkey Humpers. Moseyed back to the parking lot where we warmed up. Plank Jacks, Mountain Climbers, then 10 burpees OYO.
Another 610 Stomp in the books. According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot. T-claps to all for keeping The Stomp going strong!
Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown. Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance. This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year. Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.
Started off with a warmup mosey to the Festival Grounds track near The Foundry. Next a quick COP with IP, WM, and PP to make sure everyone was good and loose. Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles. T-claps to Mahatma for stomping on the pedal…that dude is a beast!
The PAX finished with the following times: Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??
From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind. High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching. Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed. We’ll do it again, once in July and August.
T-claps to the banged up PAX for still posting and getting in a beatdown.
T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.
T-claps to Snooze who has become a regular the past few weeks.
T-claps to all ten PAX who seemed to all push hard on the two mile run.
Mondays have recently been turned into an all cinder block beatdown with no running, which is exciting news for a few of our banged up PAX. I took it upon myself to Q a block workout for the first time to challenge myself. Disclaimer/warning was given and off we stayed put for some warm up.
Warm Up:
SSH x 20 IC
Windmills x 10 IC
Arm circles fwd/rev x 10 IC each
Self love x 15 IC
Mountain Climbers x 20 IC
Tha Thang Part 1:
Flora 1-2-3: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
This took a lot shorter time than I anticipated but thankfully I had more fun in store.
Tha Thang Part 2:
Block Webbs: A Jack Webb using a concrete block incline merkin & a block press instead of an air press.
As I’m typing this I failed to catch the instruction to do an inclined merkin so we did regular merkins instead. After 5 rounds YHC needed a rest. I had the full intention of making it to 10 rounds so we started up again. However YHC’s arms were shot and I stopped the misery at 8 rounds.
Tha Thang Part 3:
Butkus: 1 minute step ups on cement planters for each leg with 30 sec rest between rounds. 2 round performed with each leg.
Tha Thang Part 4:
Lagniappe: Biceps curls and overhead triceps extensions 2 sets x 20 reps each using cinderblock.
Supine chest press with cinderblock 2 sets x 20 reps. Sandwiched in between was a set of 15 reps of supine arm raises with cinderblock.
