6 pax including an FNG, Seacrest, met for Murph training.
15 rounds … 7 pull ups – 14 Merkins – 21 squats…
The only thing tougher than 105 pull ups, 210 merkins & 315 squats was the naming process of our FNG Seacrest who plays and coaches lacrosse, got married and spent the 1st year in COVID lockdown, does advertising in the medical field, is based out of Philly … and then we discovered he auditioned for American Idol, alas Seacrest.
Thank you for the opportunity to lead
YHC finally arrived to Q toting 5 new exercises, 4 novel exercise implements, the Bolt 3M promise, 2 coupons, and 1 speaker. During the thick of it, the ever-astute Hawg picked up on the playlist theme and while I’m not 420-friendly, I’m not above culturally appropriating references of Goo Nation so I went with it. It should be duly noted Charmin was horrified and perplexed by the playlist (and secretly enjoying it, replete with his requisite guilt—of course) but I digress https://open.spotify.com/playlist/3EdFoz3pFUQxfJbvRL0WRa?si=4j7Qkg4ARpOg4CBZCB5VjQ
The devil is in the details because the new exercises all activate the rarely trained upper chest and the hope was we would feel the fire burning as if the devil himself was being expelled from the upper two thirds of our pecs; I’ll count on the pax to weigh in.
Warmorama: Rapper’s Delight Version (too long for this workout) complete with MNC for Frac, with penalty burpees for too much mumblechatter
The Thang: 5 burpees while pax one moseys to pavilion with two coupons in tow Indian Run style, tag/take off, 5 burpees for all others
Upper Chest
(6 moves, 1 min/move, feet elevated)
Explosive
Pseudo Pike (hands at waist high)
Archer (thumbs at lower chest)
Plunge (wide grip, coupons as base)
Diamond merk (Incline, touch pinkies at top)
Burpees
Pax 2&3 legs/abs and rotate at the table until each pax does the chest exercise; switch tables.
Round 1: squats/LBC
Round 2: reverse lunge/BBS
Round 3: side lunge/penguin
Round 4: squats/LBC
Round 5: step ups/crunchy frogs
We didn’t get to round 6 bc:
Too much bitchin’ about how long the new exercises took to explain—they r NEW!
Quick disclaimer
Mosey to the football field watering hole end with:
4 pax on the beam overhead
4 pax on the rope overhead
Tinder loin in tow
Warm up all 14 or 7&7
SS
AbVagoda
PeterParker
Shoulder taps
Side lunge
Penance Box
Any pax can call out another Pax to the penance box for 7 burpees kicker is you must go with them and do penance too.
Can’t be called more than 2 times in a row.
****turns out all trips were made by the entire pax 6 total 🟰 42
14
13 double under 1 merkin
12 double under 2 merkin
Continue until # swap
YHC was feeling the pain of a prior day chest workout – 45 sec “pause” at 7 and struggled to finish – this will make a return at a future beatdown
2 teams again – YHC attempted to match heights as best possible.
Rnd 1
Team 1 Beam extension and flutter kick
Timer:
Team 2 run the track with rope over head (can be one hand)
Flip Flop
Rnd 2
Team 1 Beam curl to overhead press
Timer:
Team 2 both hands on rope overhead run to goal line and back
Flip Flop
Rnd3
Team 1 2 pax Beam press other 2 spot (flip flop when Team 2 reached the 50)
Timer:
Team 2 both hand on rope overhead while lunging to the 50 and back
Flip Flop
Circle up for Mary
Leg lifts to press
Gas pumpers
1 minute low plank
Star cross
Head to the flag
COT – welcome to F3 – Shrinkwrap
Downrange from Jackson MS – Webelo
With no Q on the sheet I assumed that it would be a grab bag for leadership. When I arrived, I found out Heisenberg was signed up but he never showed up so I took it. I gave the disclaimer and we ran to the foundry to warm up instead of facing the bacon. Once we arrived at the foundry, we did some exercies to warm up and then headed to the path for a burpee mile. All the PAX performed 5 burpees and then ran for one minute. The front runners (Catfish) would plank up for the six when the one minute was up. Once everyone arrived where Catfish was planking, we would perform 5 burpees and then run for one minute. We did that for an entire mile!
Once we got back to the foundry, we did some flexed arm hangs then hangs and then Mary. With 10 minutes left, we ran to the back of NOMA to do the traditional Sunday Mornings and them back to the flag. We welcomed FNG Drift (Backed Up’s son) and closed out with the countoff, namerama, and COT. Special prayers to F3 Alpharetta (Atlanta) where a PAX member lost their life skiing with another F3 brother.
Started off with a warmup and then did 3/6/9/12 (pullups, merkins, squats, and lbc) in 2 min intervals and went up to 7/14/21/28 for round 1. From there we did a mosey around the parking lot then did 3/6/9/12 (pullups, merkins, squats, and leg lifts) in 2 min intervals and went up to 6/12/18/24. From there we did a modified Quadrafilia. Run backwards up the levee and then run back down for 5 burpees x 4. Finished off with with a countoff, namerama, COT, and a very beautiful sunrise!
Warm Up
SSH
Mnt man poopers
Side lunges rt to lft
Frinkle Swings
Hillbillies
Febreeze – 2/4 4/8 6/12…….10/20
BB then hold legs 6” air press
Grab rocks – 2 large the rest medium
Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.
2 to 10 starting at the goal line
Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.
Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
Chest press
Curl
Over head press
Squat
Bus driver
TriCep
Chest press
Curl
Over head press
Squat
One round each completed
5 poles 3 exercises
Side to side toss
Over head rainbow swap
Curls
5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
Bernie Sanders run back 4 burpees flip flop
Bernie Sanders run back 6 burpees flip flop
Rtn the rocks
Head to the flag COT
http://f3uk.net/bdgen/
Warm-o-rama 800 M
The Thang-
100m run 100m mosey
100m…100m
200m…100m
200m…100m
300m…100m
300m…100m
400m…100m
400m…100m
rinse and repeat
YHC arrived at the Renaissance to find Vagabond completing his community service by picking up trash left on the steps of NOMA. With battle gear offloaded at the fountain, it looked like it would be 2 at the Reni, until 3 other pax came in hot. It was a solid beat down festival!
Disclaimer given, then mosey to the NOMA steps to face the bacon.
Warmup was typical. Moroccan Night Club dancing made the bacon sizzle!
The Thang
Mosey towards the big lake track for 5 minutes EMOM x 10 burpees.
Mosey back to the fountain to put the battle gear to use. 5 stations:
1 – Coupon triceps
2 – Coupon Squarls
3 – Burpees
4 – jump rope
5 – Ruck sack or Sweetness Run to bridge and back (timer)
Rinse and Repeat
Finished off with Sunday mornings in the back of NOMA.
COT
SYITG
Vagabond recruited War Eagle to share the Q at T – 12 hours and picked him up to make sure he’d show
Entire beat down on great lawn
Typical warmup routine 10 mins
3 Man Tag Team (runner was timer)
-end field: burpees Pax 1
-bear crawl zone/run Pax 2
-end field: prisoner kneel Pax 3
-run/bear crawl zone
Merkin suicides x10 palm trees
Pax Choice 100 of something
-100 sit-ups
-100 shoulder taps
Ring of Fire
-Al Gore
-Bonnie Blair
Bear crawl tag – 3 rounds (I think)
10 burpees + 10 8Counts
COT
YHC struggled getting out of bed this AM and came in hot at 0529 for the 0530 Q
Earlier in the week, I posted asking who wanted to continue with Murph training and who wanted to train for the H8. The brief discussion had one vote for Murph and no votes for H8 so off top the “House of pain” we 5 moseyed.
Two minute intervals
2-4-6; 3-6-9, 4-8-12, 5-10-15, 6-12-18 and 7-14-21 (Pull Ups – Merkins – Squats) after completion on the three exercises; rest for the remainder of the two minutes.
Effort was called upon to focus on form with full extension and chin above the bar on pull ups.
After the 6th round of 7 pull ups, 14 merkins and 21 squats, we ran to the home of the H8 for one “lap” running up the hill, bear crawl across the neutral ground, run down the far side and across and back up, bear crawl across the neutral ground, then run down toward Lake Pontchartrain and back to the house of pain for round 2.
After round 2, we ran to the Mardi Gras Fountain and back to the flag for 10 burpees and one final lap around the Mardi Gras Fountain.
Thank you to Mahatma for the tunes and encouragement!
Thanks to all pax along with some assists for those of us who need to cross our legs and get assistance with pull ups.
Next week 3-6-9, 4-8-12, 5-10-15, 6-12-18, 7-14-21 AND 8-16-24 and a Double H8 run!!! I will bring the bands for those who need assistance with pull ups.
