13 men took the red pill for the annual Murph at the Marsh. 1 mile first, then 20 rounds of 5 pull ups, 10 merkins, 15 squats, followed by another mile. Some modified, others intensified. Hammer prayed us out while Truecoat told us of an amazing man: Cpt Paine.
Thank y’all for posting. Extra prayers and thoughts to the family of those who gave the ultimate sacrifice. SYITG
Tag: The Manny
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Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo
Great Saturday at the Lakefront
Warmup (10x – 15x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
Hillbillies
High knees
Seal jacksThang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!
The exercises:
Merkins
Partner Merkins
8 count body builders
Donkey kicks
Leg raises
Gas pumps
Jump squats
Imperial squat walkers
Star jumps
Murder BunniesSomewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.
Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!
Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.
SYITG
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Fire and Stone: Cinder Block Circuit Challenge – from Jose10k
Welcome to the “Cinder Block Shenanigans,” where your local gym meets a construction site! Grab those cinder blocks like you’re building a house… or your muscles. We’ll start with a set of 11s. Each member of the PAX grabs two cinder blocks to do deep merkins to remind you what gravity feels like, then it’s fireman carries from the stop sign to the first light pole. What exercise did we do on the other side? Rows for the H**S. After a couple of rounds we felt the burn in our forearms sure. Thank goodness for a few 10 counts before going back.. Burpees will make sure your soul leaves your body temporarily, but don’t worry, you’ll catch it on the 1/3 mile lap. 30 burpees, run the lab, 20 burpees, run the lab, then 10 more burpees.Finish strong with a core workout 50 reps OYO of lbcs, freddie mercurys,(2 is 1) and penguins (2 is 1). Great work gentlemen, y’all push me to be better. Here’s hoping the humidity starts to go away soon. The race is only a month away Spartan warriors.
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Nine-burpee-Eleven – from Einstein
As a memorial to all folks lost on Sept.11 2001 the pax did a coupon/block workout.
Each coupon exercise was 9 of something – a burpee – then 11 of the same thing.
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Ladder Leg Day – from Jose10k
YHC sent out the invite last night with the whiteboard of dread to the group. Manny was the only HIM to take the red pill with me. This morning’s workout was like being in a steamy jungle gym with a splash of fantasy football chatter and LSU pride. It was a ladder workout, again. I know, I am not a creative as Steve or Russo. I stick with the golden oldies, unless we’re talking about music. 10 reps of each exercise, followed by one lap between each round. We kicked things off with step downs then lunges that made us question why we ever left bed. Then, the monkey humpers made sure our neighbors were definitely wondering what on earth we were up to. Just when we thought it couldn’t get weirder, dirkins and freak nasties cranked up the awkwardness—and the sweat. Stone Mountains had us feeling like Rocky on those steps, but less “Eye of the Tiger” and more “Why is it so humid?!”
Burpees made an appearance, just to make sure we were sufficiently miserable, followed by American Hammers and big boy sit-ups that left us questioning our life choices. The run was supposed to be the cooldown, but with the humidity, it felt like swimming through a hot soup.
Meanwhile, the conversation ranged from debating which fantasy football picks would lead us to victory, to lamenting LSU’s recent ups and downs. All in all, it was a morning of pain, sweat, and football small talk—a perfect start to the day!
SYITG gentlemen. -
Welcome to Hazzard County! – from The Duke of Hazzard
Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.
WARMORAMA
YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYOTHANG
Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
Bear Crawl back, 10 Merkins
Duck Walk, 10 Merkins
Crab Walk, 10 Merkins5 Burpees OYO
Mosey to Noah’s Ark
5 Burpees OYO
Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.
5 Burpees OYO
Mosey to Gazebo
5 Burpees OYO
Fireman Drag
Same partners, P1 drags P2 to designated point then switch and return5 Burpees OYO
Mosey to flag
5 Burpees OYO
100 count Circle Merkins
100 count Al Gore/Jump Squats
100 count Tanked Up’s Down Ups5 Burpees OYO
MARY
XY’s
On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)WWI Snow Angels
WWI Sit Up, Snow Angel w/ arms & legs slightly elevatedFoxhole Merkins
Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll leftPlank 30 seconds – 5Merkins – Plank 30 seconds R&R until time
COT
Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!
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Northshore Flickerball Championship and Upper Body Marshmania – from TruCoat
Saturday’s workout included two activities, an upper-body medley led by The Manny at the Marsh and an intense Flickerball match played by 12 of the Northshore’s best at the 30.4-by-90 pitch. The Marsh beat-down included an expansive kit of training aids, possibly depleting Home Depot’s Garden Center, to challenge grip strength and upper body stamina.
The Flickerball match was preceded with 25 minutes of warm-up exercises–sequences of lunges, sprawls, and push-ups. The match pushed past regular time with back-and-forth play. Game highlights included many bodies sliding out at the end zones in hope of a game winning final touch, potentially trading the integrity of their hamstring for glory. The match halted briefly as Bushwacker selflessly fended off Pontchartrain’s aquatic life to save the game ball. In the final moments of extra time, the defensive wall formed by Dukes, Russo, and Akbar was too much, leading to a quick transition and game winning score by The Hammer. Congrats to Pickaxe and Grappler, too, who were critical ingredients for the win!
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I’ll get all the sleep I need when I’m dead – from Akbar
Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.
5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.
Warm up:
SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuffMosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6
Mosey to the Shaft for Benjamins.
2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round
Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.
1. Stone Mountain, Bear Crawl, Mountain Climber
2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
3. Squats, run, Renegade Row
4. Reverse Grip Merkin, Bear Crawl, and something else.Mosey back to the Gazebo for more Benjamins with Core focus.
1. Little Manny Crunches, run, LBC’s
2. Crunchy Frogs, run, Hello DollyMosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.
Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.
At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.
Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.
Announcements:
Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.Zoolander’s 6 year anniversary Q next Saturday.
Here’s to 5 more years
SYITG, Akbar -
A Mini Spartan at the Scramble – from The Hammer
The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
One runner: Waterpik
3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG! -
A Mini Spartan at the Scramble – from The Hammer
The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
One runner: Waterpik
3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG!
