4 men including one sort of new member to the Westbank crewe worked out together on Thursday morning at 5am prompt.
Warmup: Light jog from AO to parking lot Side Straddle Hop x 15 Arm Circles x 10 forwards and 10 backwards Merkins x 20 Mountain Climbers x 20
Main Workout – 7 of Diamonds(4 rounds) — With the parking lot as our square: Round 1 – x 7 burpees at each of the 4 corners with a mosey in between corners. Round 2 – x 14 four count flutter kicks at each of the 4 corners. Round 3 – x 21 merkins at each of the 4 corners. Round 4 – x 28 squats at each of the 4 corners.
Mosey back to middle of park for ab workouts:
In a circle and on our sixes with each PAX taking turns: x 15 – 3 count flutter kicks x 10 – 3 count flutter kicks x 15 – 3 count cross flutter kicks x 20 – side sit-ups( left and right) x 20 – alternate shoulder taps
For 3mins – x 7 ss hops, x 7 merkins, and x 7 jump squats
Final light jog to AO for COT and Prayer.
Thanks brethren for the counting tips and the guidance for my first Q!
The Master Melvin is dedicated to the IPC this month, regardless of circumstances. For example, Frozone brought 2 FNG’s to the gloom, but may have failed to fully disclose what they would be doing. As the supplier of coupons, Frozone made sure there were enough to go around. These West Bank Pax don’t play around….
YHC made a stop at the AO the night before and measured out a 400m track WB style. Once T-Square gets that pull up bar in place, this AO is going to be the place to be when you feel like knocking out a Murph! But back to the here and now….
7 Pax, including 2 FNG’s hit the ground running with the week 2 IPC. This week was no joke, but YHC is glad he did it! A couple guys had to leave early, as this one ran over the normal time. Times have been entered in the spread sheet.
COT with Count off, Name-o-rama, announcements, intentions, FNG naming, and closed with a prayer to the Sky Q.
NMM – Welcome Roscoe (reference to Roscoe P Coltrain) and Hack Attack (Cyber Security guy). T-Claps for showing up and rocking the second week of the IPC! The WB is growing, men are getting stronger, and leaders are being created.
Thanks for allowing me to be part of this incredible organization!
YHC took advantage of Labor Day and posted at the new AO Chamber of Horrors to get the first opportunity of the week in for the IPC. To his delight, Short Bus made the trek as well. Would that mean the Master Melvin was going to be down 2 Pax? Hardly! YHC arrived a few minutes early with a 100 foot tape and some cones to set up the field.
At 0500, six devoted Pax were assembled around the flag planted on site. YHC gave a brief disclaimer, then mosey for a warmup:
SSH IC x 31 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm Circled IC x 20
With the warmup completed, mosey to the cones for the main course, The IPC week 1 “Killer B’s”
Times for the Pax ranged from 28+ to 31+ with improvements from both Short Bus and YHC.
On 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary.
What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships.
To celebrate the 1 year anniversary, 4 of the core men that were part of Master Melvin in the beginning led 10 minutes each of the total workout.
9 total PAX braved the 0500 calling including one FNG.
Opening
Fracsac opened the 0500 workout with some warm-up exercises.
Then the group moseyed over to the large parking lot where we remained the rest of the workout.
First Workout
Thighs led the first workout with a unique challenge. With a 1 year anniversary in NOLA, we had to celebrate with some Mardi Gras magic. So, with the help of an ‘ancient Zulu King’, Thighs brought Mardi Gras cups each engraved with a unique workout and reps. As the PAX pushed out in a very wide circle, the Mardi Gras cups were laid randomly in the middle. On your mark, get set, Go, the PAX raced to the middle grabbed a cup, returned to their place and performed the reps/exercise indicated. The goal was to collect as many Mardi Gras cups as possible until time or cups ran out. At the end, TripleShift and T-Square had accumulated the most at a whopping 6 Mardi Gras cups.
35 Cups; w/ equal amounts of cups having the following:
10 – Burpees
20 – Merkins
30 – Squats
10 – Jumping Lunges
20 – Bobby Hurleys
Second Workout
Then T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.
As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.
Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.
Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.
Third Workout
FroZone took over at this point. He led us in some suicides that kept our heart rates very high.
First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.
Next set, required 10 jumping-lunges at the end of each suicide.
The final set, required 10 Bobby Hurleys at the end of each suicide.
With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.
Fourth Workout
Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…
100 – Merkins; each partner doing 10 at a time while the other planks
200 – Squats; each partner doing 20 at a time while the other Al Gores
300 – LBCs; each partner doing 30 at a time while the other does 6 inches
When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.
At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.
Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!
It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.
Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin
YHC was expecting a small group at the Master Melvin, but word obviously spread far and wide about the Q, and 7 eager Pax were in attendance, in desire of a solid beat down. Plant the flag, give a brief disclaimer, and off to the Warm up:
SSH IC x 31 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm Circles IC x 20
YHC decided to introduce a couple great work out routines to my West Bank Friends. First, the DirtMacDuece. But YHC is calling it the Dirty DMD, as each round is kicked off with 10 Burpees OYO. That’s just Dirty….. All exercises are completed in cadence to 12
Round 1 10 Burpees OYO Merkins LBC’s Squats Run a lap around the park
Round 2 10 Burpees OYO Shoulder Taps Flutter Kicks Lunges Run a lap
Round 3 10 Burpees OYO Floyd Mayweathers Hello Dolly’s Jump Lunges Run a lap
Round 4 10 Burpees OYO Catalina Wine Mixers (6 count, but still 12) Big Boi Situps (WW2) Low Slow Squats Run a lap
Next up was the Suck. F3 Nola has learned to Embrace it! Not sure who started this, but YHC will credit it to Tool, as that’s where I got it from. Time to introduce our West Bank crew to this horrible routine.
3 Rounds of 3 minutes doing the following exercises over and over 7 SSH 7 Merkins 7 Jump Squats 1 minute rest between each round (actually only 30 seconds, but YHC made the Pax feel like they were getting more, YHC is cruel like that….) The Westbankers killed it!
Finish off with some Mary Freddie Mercury IC x 15 Tin Snips IC x 10 American Hammer IC x 10 Crunchy Frog IC x 10 YHC remembered about the Q school thing with only a couple minutes left. Called out to T-Square to call an exercise and correctly call to start: Spiderman Merkins (aka Angle Grinders I think) IC x 10 Called out to Pauly D – Dying Cockroach IC x 20
Times Up, mosey back to flag for
COT Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
YHC attended his first Master Melvin last week, and discovered a solid group of Pax that had a lot of drive and no quit. This is pretty much the opposite of YHC. These guys are definitely going to make me better, so I figured I needed to step it up and see if I could challenge these HIM’s. I hope all enjoyed the beat down, and thanks for posting with me!
It was a hot morning for a workout. Even after the initial warm-up, we were sweating, which made what we accomplished below awesome.
Our exercise for today was a modified shuttle-run workout.
Warm-Up
Karaokes
Butt Kickers
Zombie Walking
Backwards Run
High Knees
Karaokes
Then we partnered up. While one person was running through the modified shuttle-run, the other had their choice of kettle bell swings (15lbs), Arm Circles, or High Plank until relieved.
Set #1 – 6 Rounds – 3 each person
Broad Jumps to the Transition Point
10 X Diamond Merkins
Sprint to the next Transition Point
30 X Mountain Climbers
Broad Jumps to the Transition Point
10 X Burpees
Run back through the set to the starting point and transition with your partner
After a 30-second count-down…
Set #2 – 4 rounds – 2 each person
Bear Crawl to the Transition Point
5 X Merkins
Sprint to the next Transition Point
20 X Plank Jacks
Lunge to the Transition Point
5 X Merkin Jacks
Run back through the set to the starting point and transition with your partner.
We mosey-ed back to flag where we did a cool-down, name-a-rama, and did our prayer.
We were smoked at the end. I want to believe it was how hot it was and not hard the workout was.
Next time, we are going to remind our PAXs to stay hydrated the night before, so in the early morning we can push through the summer heat of NOLA.
It was tough getting up early after our late night Mardi Gras parades. But three brave PAXs ventured into the early morning hours to cycle through the F3 Exercise Wheel.
After a quick warm up of 20 – SSH, 20 – Smurf Jacks, and 20 – Plank Jacks, T-Square, FroZone, and Thighs mosey-ed to the center of the F3 Exercise Wheel, which for our AO is a padded playground.
Then from the center of the F3 Exercise Wheel (playground), we branched off to 5 different pavilions that were located around our AO’s track. Below is a description of this partner exercise.
We partnered up, and as one partner went to a spoke of the wheel, the other stayed in the center to do continuous Ab exercises. Then after that partner finished bear crawling back to the center, the new partner ran to the next pavilion on the route.
After completing one revolution of the wheel, the center exercise changed to the next round. The picture below shows 4 rounds of the wheel.
We completed three rounds this morning.
It was tough. We were winded from the bear crawling. Our muscles were screaming after all the ab and arm exercises.
We are all looking forward to next time, as we find creative ways to build our muscles.
