A quick warm up of arm circles and LBCs before starting the usual 5k run and a surprise at the end of the pier, an actual Shark from the Lake! Children beware.
Run was completed in 32:00 by the official time
Back at the playground we tried two exercises from the new Army Combat Fitness Test
2 Min of Leg Lifts
2 Mins of Hand Release Mirkins
Count-off, Name-o-rama (Cudos to Spocket for the new recruit), COT
YHC and Shooter descended upon Mandeville City Hall on July 5th a little weary from Turbo’s July 4th Patriotic beatdown combined with a full day of holiday activities due to the rare mid-week day off. On this particular gloomy Thursday, it just felt like a Monday. But, both Shooter and YHC acknowledged a sense of accomplishment that we passed Jocko Willink’s first test of our day, getting out of bed at the sound of the alarm clock. So off we went and here’s what we did, more or less.
Warmup: SSH, Toe touches, WM, GM. all IC x 10.
5k run. It seemed the Mandeville Pier at Sunset Point was a happening place this 4th of July as there was an over abundance of trash to collect (as has become the custom of the F3 Pax at the Scramble).
After the 5k, mosey to the playground equipment for ISI, some pull-ups, Merkins and some Putins.
YHC prayed us out. Thanks to the always dependable, Shooter, for joining me for the weekly 5k. I appreciate the companionship, it makes me a better man.
These days, it sure doesn’t feel like YHC was born to run. Mosey, maybe. But run? And run with sprinting? No, no, no… not with the post-Classic staleness I’ve been battling.
Of course, that’s the thing about F3 – the exercises you despise… well, they somehow, in some twisted way, make it into your Q. And make no mistake, this is my least favorite beatdown. But with Chewy firmly back in the fold, it seemed appropriate to bring back his most excruciating gift to the PAX: High Intensity Interval Training. Basically, interspersing long sprints within our usual 5k run (the key word being ‘long’). I know, it doesn’t sound too bad on paper, but boy is it miserable. (A little less miserable than I remember, probably due to our slower pace and the fact that summer hasn’t fully kicked in yet.) At one point Chewy provided some scientific papers to prove the method’s effectiveness over traditional running, but hey, you’ll have to scour the history of Northshore backblasts for that one.
First, though, a little warmorama: PAX lined up along the parking lot edge and did the following dynamic stretches: lunge twists, high kicks, knee tucks, carioca.
Then time to hit the HIIT, knocking out about 5x 300-400 yard sprints sprinkled throughout the usual path to and fro Sunset Point. Unfortunately for the PAX, Wacker is on some crazy fast and so the mumble chatter was, as POTUS might say, low-energy.
Once back, a quick plank stretch before the PAX humored me by hitting the monkey bars for some hanging toe touches – hang from the bar, kick your feet up and attempt to touch your toes to said bar. x12, with only intermittent success.
And finally wrap it up with 15x IC Manmakers & 15x IC Crunchy Frogs.
Countdown, nameorama, and Shooter led us out with prayer. T-claps to Sprocket who’s now made two consecutive Scrambles after a long hiatus – good to have you back. And thanks guys, I certainly would not have done that on my own!
Its better late than never! That’s my feeling about being so late for this backblast. I apologize if any of you were waiting for it’s appearance with baited breath!
warmarama:
SSH x 20
GM x 20
HK x 20
BK x 20 all IC
3.2 mile run. Mumble chatter here mostly—but, we got to hear shooter’s low-down on the performance of ALL of our F3 brethren in the Crescent City Classic. Major T-Claps to all who ran!!! Nice work, men!
ISI challenge after the run and some merkins (is it really an F3 workout without them?), freak nasties, pull-ups, hello dollys, flutter kicks
thanks to pelican to praying us out
and thanks for letting me lead and become a better man
YHC arrived with the return of Waterpik awaiting in the Gloom. Fresh off a trip to NY. We started some chatter about his experience while away. It appears there is a play named “Hello Dolly” that the pik and his M took in on there trip. All along one might think F3 had created the term or redefined its meaning of sorts, which the latter must certainly be correct. Simply put, I don’t think the play in NY was based on grown men laying on their backs and swinging out there legs in cadence. Although that may be appealing and theatrical in a place like NY. After all it is a big city with many different walks of life and one would never know what to expect or SWING into in such a place.. Maybe her name was “Rosalita!” Who really knows? Either way with Steve rolling up right on time, we get after it starting with a little warmup before our journey on this cool below 50 degree Gloom. 20 IC SSH, 10 IC GM, 20IC WM and 10IC Ws (chewy), which amount to what seems to be a reverse shrug compressing the upper back muscles. With headlights approaching the PAX is soon joined by the Choppa right before our departure.
thang
QIC explains to the PAX that we will be incorporating intervals of 30 second burst starting at 20 percent, 30 percent, etc. etc. increasing through the run till the final burst. We went after it at 100 percent completing the last as a sprint to the finish. Now it did feel fitting to skip the 90 percent since we started with the 20 instead of 10. So in all when complete we totaled 8 intervals. YHC quickly realized on the last interval that Waterpik runs similar to the shifting of a CVT transmission. His pace just continued to climb with no shift point and no chance of getting passed with a passing gear applied by the Q.
Nice finish Waterpik!!
Arriving with 15 to spare we head to the playground to tackle the ISI challenge of the day (1 min pull-ups) Upon completion we hit the deck for Spider man Merkins each leg totaling 10 in all. Then we take to our six for Mary. First we do hip raise hold better known as wife pleasers. Q implemented a 3 count hold at the top to 15. Next we did 15IC FK, 15IC Hello Dollies and closed with 15IC Rosalitas..
count off, announcements, COT
Appreciate Choppa for taking us out in prayer!!
Always enjoy the lead gentleman!
Fresh off February’s Run Ranger Run challenge in which he logged in the neighborhood of 130mi, inlcuding an impressive 13mi “mosey” Wednesday afternoon with Steve just to pad totals before the bell, Shooter posted on this gloom like it was just another day at the Scramble. I was particularly happy to see him there, otherwise, I would have had what we all dread–a lonely workout.
Warmup: 25 SSH IC, 25 GM IC, 25 WM IC
And off we went…3.2 mi run through the streets of Old Mandeville, with a pit stop at the benches on the fishing pier for a set of Freak Nasties (25 OYO), and Derkins (20 OYO).
Finished up w/ a round of Mary: 25 FK IC, 25 HD IC, 25 WP IC.
Count off, and Shooter prayed us out.
Thanks for joining me, Shooter! You are an inspiration!
Having an entire month with no ISI challenge seemed to be a challenge in and of itself for the Northshore PAX. These guys don’t want a month off. So when Hawg finally issued the February ‘Run Ranger Run’ challenge, the PAX was tripping over itself to register and get started. Chaos ensued. ‘Who is Anonymous?’ ‘Can we run 1000 miles instead of 565?’ ‘And what the hell is the Pelican’s real name?’ Luckily, Bushwacker took his machete to all the red tape and logistics (sound effect please), clearing a path this morning to simply log some miles.
So it was not all that surprising that seven PAX came ready to hit the pavement. What was surprising, though, was to arrive a few minutes early and find Carpool loitering around City Hall with no car in sight and already sweating. (It’s no wonder the police tailed the gang down to Sunset Point!) Nah, nothing nefarious here, it was just Carpool – having said aloud that he’d shoot for 70 miles this month – living up to his word. T-claps to him for logging an extra four miles by saving some gas and running to the AO.
No warm-up today, just straight to the mosey. This morning we’d do an extra lap around the loop, adding a few extra tenths so that those of us hitting the Cove tomorrow might log an even (cumulative) 10 miles. PAX ran somewhere around an 8:55 pace, giving us a decent chunk of time for my new favorite Scramble AMRAP: 5 pull-ups, 10 merkins, 15 squats. Over and over and over, ad nauseam. Literally.
Countdown, nameorama, and Burgundy prayed us out. Thanks for the nice run gents!
It was cold in the gloom this morning at the Scramble. After some mumble chatter, we got right to it.
Warmup (all IC): 10 SSHs, butt kicks, high knees, Wind Mills, plank-jacks, shoulder taps.
Pre thang: 3 minutes of pull-ups, freak nasties, shoulder shrugs, in rotation
Thang: 3.2mi run.
Post Thang Mary (all IC): 20 IBCs, Flutter Kicks, Hello Dollys, Wife Pleasers
I was glad to have two of my F3 brothers post for my first Q, especially on such a cold gloom. Looking forward to many more with this band of men.
