Run as far as you can in 22:30 and then turn around and come back. The goal was to try and run farther than you ever have at the Stomp. Some accomplished that. Shuffles, who doesn’t have a watch, ran to where he always does, the other side of the bridge, and turned around. A few saw the top of the bridge for the first time. Kuch garnered 18 achievements on Strava. YHC earned one.
Another year in the books. Here’s to continued acceleration in 2020.
After a brief welcome and disclaimer and pointing out two FNG’s we moseyed over the great lawn for 15 SSH (some jeering the Q was already winded and thus we stopped), 10 Arm Cirlces and 10 Abe Vigoda’s we the explained today’s 6oth birthday celebration.
We divided into 6 groups (Four groups of 4 and two groups of 5) and established 6 starting positions around the great lawn (the 4 corners and the two “midfields”). Each group would perform 10 reps at each station for a total of 60 reps in each round.
After each round, the fittest of the fit would run to Café du Monde and then to the Peristyle Pavilion where Catfish would lead them in 60 reps of his cardio intensity choice while waiting on the six.
We the returned to our starting points at the great lawn to start the next round.
Round one ~ Burpess
Round two ~ Lunges ( 2 is one)
Round three ~ Imperial Walkers (2 is one)
Round four ~ Merkins (Hand Release)
Round five ~ Plank Jacks (4 count)
Round six ~ was performed while staying under the Peristyle Pavilion as we were running tight on our 60 minute time cap.
Countarama, Name-o-rama, naming two FNG’s (Hokie’s son-in-law from DC is Beardo and Hokie’s brother from PA is CoatTails), announcements and prayer intentions.
Rudy was kind enough to then close us out in prayer!
I am humbled to be able to call my F3 NOLA guys my brothers in Christ and friends. I am also appreciative of Catfish moving his Muscleship Q to Mothership and Co-Qing this 60th birthday celebration. To each of you, please know I am honored to be in your presence and have you pushing me to grow physically and spiritually. To each of you, RESPECT RESPECT to you!
As 0530 approached, so did a train… at the recommendation of War Eagle we moseyed to the track to run loops (1/2 mile) until the train passed in case any Pax were caught by the train.
After two loops, the train passed, and FracSac was stuck behind the train, so great call War Eagle!
We then proceeded on the regular Wally Run route and finished with another loop of the track for an additional 3.51 miles.
Circled for count, name, announcements and prayers.
Thanks as always for the opportunity to share my morning with my F3 brothers
To quote the late great Johnny Mercer, ‘baby, it’s cold outside.’ Or at least it was last Wednesday at The Foundry. When we got out of the car, it was 39 degrees with wind gusts of 20+. To get the blood pumping, I issued the disclaimer & then we mosey’d from the flag to the museum. Once at the museum we did the warmup.
Warmup:
Side straddle hops – 15 in cadence
High knees – 15 in cadence
Butt kicks – 15 in cadence
Mountain climbers – 15 in cadence
Windmills – 10 in cadence
Self love
Next we did The Thang:
The Thang:
Mountain climbers – 25 in cadence
Irkins on fountain – 25
Mountain climbers – 25 in cadence
Box jumps on fountain – 25
Mountain climbers – 25 in cadence
Dips on fountain – 25 in cadence
Next we partnered up and did a Dora 1-2-3. We did 100 merkins, 200 LBC’s & 300 calf raises. While one partner was doing the exercise, the other partner would run a lap around the museum
Lastly, we did a burpee circuit on the museum steps. We ran up & down the steps of the museum & then did 1 burpee. Then we ran up & down the steps again & did 2 burpees. And so on until we reached 7 burpees.
Once we completed that, we took a quick water break & then mosey’d back to the flag. Once at the flag, we did the count-off, name-o-rama, announcements, intentions & prayer. It was a cold day, but a good day. And, as always, thanks for the opportunity to lead, fellas
Since the Wally Run started, we have had a consistent number of individuals show up each week. Today, seven men appeared in the gloom. Rudy and Tool, two first-timers at the Wally Run, appeared with one question, “So, what do we usually do here?” The answer is simple, “Here, we run!” And run we did.
The usual bunch of Wally Runners led the treck for our usual Thursday morning run. Runners completed between 4.4 miles – 4.75 miles. T-claps to Rudy and Rev Sox for leading the pax and completing 4.75 miles. T-claps to Triple Shift and Boo Boo, you guys are slowly proving you are runners. T-claps to Fracsac for pushing yourself and me further than we wanted to go. Tool, hope to see you more often!
Finished with LBCs X 42
COT – Prayers for Triple’s wife, a family in Harahan who lost their house in a fire, and all of those struggling this holiday season.
As always, it was a pleasure to lead!
Last minute switch on Q for Screw Top as he ran a marathon a few days before! YHC was happy to help out. T-claps Screw Top! Meanwhile, (“unbeknowanstince” to us) a prepared and excited Catfish noticed an empty slot on the list and couldn’t wait to jump in. A short conversation on site and we decided to split the difference for a progressive Co-Op Q; to which there was much applause and general excitement from the Pax. As we know, everybody loves change. Here at the Mothership, we call it growth. Off to the Peristyle… DJ Diver had the tunes for the beatdown.
WARM UP
Arm Circles (front/back)
Grass Grabbers
Hill Billies
Peter Parkers
Parker Peters
Run to Marconi and back, plank for 6
PART ONE
10 Pax (and one K9) – Break into 2
lines of 5 pax, plank position with hands at feet of pax in front of you,
straight line all facing forward, at bottom of the Great Lawn.
Last Pax bear crawls to front of the line, shouts, next pax bear crawls to the
front… etc
At every second tree all pax recover to feet, ring of fire with your group, 20
squats while others hold Al Gore, back to crawlin’ maggot! We’re doing the
whole lawn! The length, not across..
Make it to end. Took longer than YHC anticipated. Partner up. Move to side of
lawn.
DORA 123
-Merkins 100
– LBCs 200
– Squats 300
Partner runs across lawn. 2 burpees on the other side. Back to trade off.
PART TWO
Complete and hand Q to Catfish who started us off with his favorite crowd pleaser:
Jack Webs.. in perpetuity… (to 15 merks, 30 air presses)
Back by popular demand, his world famous 8 count body builders – Couldn’t count that high.
Run to Marconi and back
20 Box Jumps
20 Monkey Humpers
Infinite Donkey Kicks…
Back to the flag for COT, announcements etc. Lots of health and life and death concerns today. As a general announcement to all – the holiday seasons are of course a special time and there is a lot to get caught up in and fun to be had. As leaders in our community, don’t forget that little voice at the back of your head reminding you that folks around us are still going through real challenges. Think of those struggling with addiction, depression, and isolation as well. Don’t forget to reach out to that person struggling, without any pressure. Let them know there is a door open for them somewhere, with warm food, good spirits, no judgement. At this high pressure time of the year, these small gestures can have huge impacts for those walking through a tough cycle of their life. Just another way for us to strive to be good HIMs in our community. Always sweep the 6.
Thanks to all for showing up in the gloom yet again, to hold each other accountable to another victory in the morning. Accelerating in to the new year.
praise the Lord it wasn’t raining!!!
Was gonna skip this one due to the cold front but then briefs reminded me the night before that I was q ing. Yikes
warm up: ssh, self love, windmills, mosey to the track with high knees, butt kicks, karaoke.
we used half the track as an out and back. This way everyone could run at their own pace yet still do the exercises “together”. When the first member made 100m, they did ten Merkins, everyone else would stop where they were and also do ten Merkins, this happened at 200m also, at which point we turned around and ran back. I scepter whenever the first person gets back to the 100m mark, we all do 10 Merkins together. Run back to starting point, plank and wait for the 6. The fast runners would catch the slow runners on the way back. Once the 6 arrives, Merkins in cadence.
the next round followed the same format except with squats. Round three was burpees.
next we took a jog around the track to catch our breath and did it in reverse order. This time only doing 5 of each exercise at each stop. Finished off with some rock climbers, hillbilly’s, imperial walkers, stretches and a mosey back to the flag.
There was a record prayer request/answered prayer session. So many praises and still so many needs. Guidance for our children/youth, Fathers/in laws with cardiac issues and upcoming cath, basketball head injury, the coach recovering from major surgery, prostate cancer recovery, The spine tumor that ended up benign benign, challenges in business, Bongo’s dad, special intentions. We better get to praying!
glad y’all all came out and let me be a part of your morning! Please let screwtop know I signed him up for New Years morning (2020, 2021, and 2022)
Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
Mosey to the spot
Warmup
19 Self love @ 4 ct
19 Each way Arm circle @ 4 ct
19 Abe Vigoda
19 SSH
Poor inflection discipline on my part caused some chortles
Thang 1 With Rocks in the circle
After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
SET
5x Slow Squat
5x Over Head Press
5x Curls
5x Rows or Tricep Extension
Thang 2 – Rock Relay Ladder –
The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
Then 10x Merkin, Carry while opposite guy does LBCs
Then 15x Squats, carry, while Opposite guy dies Side Plank Right
Then 10x Merkins,carry, while Opposite guy dies Side Plank left
Then 5x Burpees,carry, then Wife Pleasers.
Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,
Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.
Sweaty, breathless men balled up and closed out.
More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.
We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.
The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.
Gentlemen, tis the holiday season, and we all know what that means; Burpee Claus is coming to town! So in honor of Burpee Claus and everything that he stands for (which is doing burpees), we did a traditional 6-10 Stomp this morning using the traditional Stomp route: the PAX ran for 6 minutes, then did 10 burpees for 1 minute (we did this 6 times, and then ultimately met back at the flag).
T-claps to Hawg, Rev & War Eagle for running to the workout from Hawg’s house. I think they also aspired to run back to Hawg’s house as well once the beatdown was over, so they probably each logged 10+ miles this morning. T-claps also to Puddles, Amnesty’s dog, for joining us for the run.
Once the beatdown was over, we did the count-off, name-o-rama, announcements, intentions & prayer. During announcements, Amnesty mentioned that he has a keg of F3 beer & that he will send some info out on Mumblechatter to let the PAX know when/where to meet if they would like to sample it. Mayhem & Holy Grove both had prayer intentions, so we concluded by lifting up their intentions, lifting up the unspoken intentions & then ultimately thanking the Sky Q for another day of F3 exercise & fellowship. Thanks for the opportunity to lead, fellas. I always enjoy it.
