4 pax converged on mandeville city hall for the scramble. Like every week, we solved all of the world’s problems during our 4.4 mile jaunt across the quiet, peaceful, gloomy mandeville lakefront. Pace was 8:30.
Tag: Zoolander
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Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
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Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
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Wha ya at? – from Waterpik
The crowd was Smaller than usual this morning at the scramble. chewy was the only Rucker, and the dedicated spartan training that had become regular has been on hiatus for the past couple of weeks. The pax had cooler temps this morning. We ran 4 miles.
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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 -
Happy Father’s Day! – from Jose10k
A bunch of dads ran!
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Spartan Murph – from Zoolander
A random shout out from Zoolander for an evening Murph , with Spartan related coupons, gathered the likes of Bushwacker, Bird, Jose 10K, and Baby Yoda to the Marsh for some extracurricular activities on this wet Sunday.
YHC showed up early after dropping Yoda off at OLL for his Eagle scoutmaster’s conference, and starting unloading a bevy of intensification items to be sprinkled into the workout. A lone basketball player was on the court and, after being approached by some weirdo with a couple of logs with handles and a huge tire, was 100% in for some F3-style pain!
Grundy was the next to show. After a quick introduction to our new addition, he was off early. You see, he was going to be a little slow…because he had a 30lb ruck sack on!
Next to appear was Jose, always an exuberant advocate of La cosa nostra F3, he started preaching to the already converted upon meeting Devon Marques (Mr. Right Place at the Right Time).
Bird and Zoo rolled up having finished a 2 mile pre thang, and we got down to brass Tax.
THANG
1 mile run from Livingston to the Lakefront and back, then beginning 20 sets, as a group, of 5 Pull ups (varied grips called out by Zoo throughout), 10 Merkins ( some using the logs for deep reps), and 15 Squats (some using the logs as weights or for Squat Thrusters). Random lagniappe as desired was a rope climb set up by the swing sets, Tire Flip (or carry if you’re Grundy aka Tank Jr), and Lunge Walks with the logs.
Baby Yoda walked up and jumped right in around round 4 or 5 and started Sweating with the Oldies! Devon was really giving it hell for an unexpected event of such retarded proportions, and thrilled to be just where he needed to be… and then proceeded to splash merlot! But that didn’t keep the young buck down, as we finished up round 20 and prepared for an extended final mile, looping back down Marigny. Now, as the PAX was departing on our closing mosey, Devon planted his phone in a front yard on Lamarque so as to avoid losing it on the run. Upon our return, well, he lost it! The PAX gathered to assist him in his search, and Baby Yoda who can find anything from lost phones to lost trails turned up the prize.
COT
Count/Name special intentions for Devon’s quest of self-improvement, Jose prayed us out. Welcome ET (phone home)! Thanks to Zoolander (Chaka Zulu)for pulling this together. SYITG
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THIS IS SPARTA!!! – from Zoolander
Steve and Shooter are right, we need to be able to insert a GIF into backblasts. Y’all had the same image in your mind when you read the title, be honest. Welcome to a Spartan Murph!
A regular murph intensified with obstacles. 100 pullups, 200 merkins, 300 squats. The obstacles: rope climb, two logs used for squats or squat thrusters, and a tire flip station. Once you finished your 5,10,15, you got your choice of which “extra” equipment you wanted. As always, Grundy went full on beast mode doing the entire thing with a 30 pound pack. At one point, he picked up the tire and carried it around like a child. Bird, as always, intensified. Using the dip bars to do his deep merkins. Zoolander called out various grips and types of pull ups. The group even added an extra half mile at the end. We had a FNG, Devon, who kept repeating over and over again: “Yall are crazy”. He even splashed a little merlot in there.
COT, Jose prayed us out, and we named the FNG. We were thinking Merlot, Pignot…but once he lost his phone(the youthful eyes of Baby Yoda found it) we decided to call him E.T. Hopefully he’ll post tomorrow. Thank everyone for posting or if you’re just reading this backblast. SYITG
