F3 New Orleans

Author: Captain Sparkles

  • Two’s Company Three is a Crowd

    Well thanks to Steve I had some really good F2 and got in my 10K this morning. After pondering the thought of only running a 5K using the Foggy morning as my excuse. Knowing the causeway would be convoyed or one lane. But the chatter was nice and it may the run short. Thanks again Steve for being a part of F3 Seal Team! Enjoyed our conversation!

  • Running under the Stars ⭐️

    Then there was four, Captain Sparkles Running alone last Friday didn’t know what to expect. Back on track for some crazy Ivan training.
    Started off with Countarama COT Captain Sparkles leading off with a prayer. Then we were off. Beautiful run under the stars. Chitter chatter as always improving our lungs as we run and talk along the way to Sunset Point and back.
    Finished up seconds over the one hour mark.

  • 8 is Enough

    5:15am disclaimer for FNG
    Worm Ups
    In cadence:
    Side Straddle Hops 30
    Wind Mills 20
    Butt kicks. 25
    ___The Thang____
    Four post back
    20 Merkins
    Bear crawl to next post
    15 Merkins
    Bear crawl to next post
    10 Merkins
    Bear crawl to next post
    5 Merkins
    Up and down stairs 10 times
    Mosey back to grass
    Forearm plank 2 min.
    Partner up 50 sit-ups
    Flutter kicks in cadence 50
    Sitting side to side in cadence 25
    Mosey to bus area
    15 Freak nasty
    Hop over bench 10 times
    10 Freak Nasty
    Hope over bench 10 times
    5 Freak Nasty
    Shuffle run to end of covered area and back facing same way there and back.
    Lunge walk to end of covered area.
    Last a 50 yard dash with last person doing 15 side straddle hops

  • One is a LONELY Number!

    Well Captain Sparkles got a surprising welcome home for the 10K Friday. It was fun while it lasted but looks like 10K Friday’s are coming to an end. What I learned this gloom at 4:45am in 35% weather is be careful what you ask for because you just might get it.
    Well enough about that Captain Sparkles did things a little different since he was running along. Decided to pray while I ran. And gave myself RESPECT for not getting back in truck and heading home. Hey I was up so let’s get it done! If you want to be above average you have to do things alone sometimes.

  • 10K Friday under the full moon.

    Well we had 3 for our 10K Friday I guess everyone was taking a break from the grueling October challenge of 100K for the month.
    As usual we started with COT with Captain Sparkles offering a prayer to get started. T-Claps to Bushwacker & Carpool for not taking the day off.
    Off we go on our usual route to sunset point and back.
    All finishing together. Great conversation on the run as always.

  • Surprise it’s Captain for the Q

    Well our regularly scheduled Q was called in for special mission last night so at 12:30 AM he sends out a request for someone to take his place. Luckily captains Sparkles checks his Group me messages at 4 AM and steps up to take the substitute Q. Always willing to help a brother out.

    Warm ups
    50 Side straddle hops in cadence
    25 windmills

    The thang.

    50 Merkins
    2 min. Flutter Kicks
    50 Merkins
    3 min. Plank
    25 Merkins
    2 min. Row boats
    25 Merkins
    25 pull-ups
    25 Merkins
    50 squats
    25 Merkins
    Bear crawl quarter court 10 Merkens half court 20 Merkens three-quarter court 30 Merkins full court 40 Merkins

    Half court Lunge walk there and back

    Shuttle Run around basketball court changing directions every corner.

    Suicides quarter, half, three quarter, & full court

    And for the unexpected
    50 more Merkins

    Now we’re Done!

  • F3NORTHSHORE 10K Friday

    Well it was about 55 degrees and the stars were out. It was a great morning for a jog with your brothers! We had four show up for the above average workout.
    I would like to give T-claps to Dundee, Butt Splice, & Steve for the continued efforts to be above average.

    As usual we do our COT in the beginning with a short prayer thanking our Lord for the ability to participate in the physical activities that F3 does on a regular basis.

    Then off into the early morning night under the stars we go, to sunset point and back. Getting to know my brother Dundee a little better on our hour jog. While Steve and Butt Splice chit chat ahead of us. Remember something is better than nothing! If you walked a 10K it would be better than doing nothing!!

    Over an out,
    Captain Sparkles

  • The Day After Donuts!

    Well The Captain ate to many donuts the day before so there was a lot of guilt that caused some very sore thighs the next day.

    It was a triathlon kind of day working areas to strengthen the swim, bike, & run.

    Since The Captain isn’t much on WARMARAMA here it was.

    Side straddle hop’s in cadence X 30

    Now to the Thang:

    starting off with.

    1.) 1 Minute plank

    2.) Then up the stairs skipping as many steps as possible stretching them ham strings

    3.) Bear crawl back to start area 1 merkin at first brick column bear crawl to next column 2 merkin bear crawl to next and next up to 9 merkins

    4.) 1 Minute plank

    5.) Then up the stairs skipping as many steps as possible

    6.) Lunge walk back to starting area about 50 yards

    7.) 1 Minute J Lo’s

    8.) Then up the Stairs skipping as many steps as possible

    9.) Lunge walk back to starting area about 50 yards

    10.) 1 Minute Flutter kicks Low

    11.) jog to other end about 50 yards to exercise bands for 2 Minute swim simulation

    12.) 1 Minute flutter kicks High

    13.) Back to exercise bands 2 minutes swim simulation

    14.) 1 minute sitting position backs against wall legs at 90%

    15.) back to exercise bands 2 minute swim simulation

    To Finish with 1 Mile jog Putting Dundee in front to lead the pax since he was the newest member. through tunnel on trailhead lunge walk up hill then jag back.

    No More Donuts for this guy it hurts to much!!!

     

     

  • Q Was MIA So Captain Q took it!

    Well EIEI must have been dreaming about queuing because he was MIA. So captain took the pleasure of leading the PAX.

    Endurance was the name of the game.
    Ten count what’s that?

    The Thang

    25 Side straddle hop
    20 windmills

    Jog down trailhead to other side of tunnel and back.

    Time for a stage performance.
    On stage 50 Merkens at your own pace
    Then jog to top of stairs hitting every step and back to stage.
    On stage 50 Little baby crunches
    Then jog to top of stairs hitting every step and back to stage.
    On stage 2 min. Plank on forearms
    Then jog to top of stairs hitting every step and back to stage.
    Ok Turtle give me a ten count.
    Next on stage 1 min. super man like belly down swim like movements left arm up with right leg up rotating arms and legs.
    Yep you guessed it jog back to top of stairs and back to stage.
    On stage bear crawl around stage.
    Off Stage 25 incline Merkens against stage.
    Off stage partner up 50 sit ups
    That’s a wrap!

  • Swim workout

    At captain Sparkles house 715 Joans st. Mandeville la. 70448. Aug. 6 1pm Hamburgers and hot dogs & refreshments will be there. Feel free to bring your M’s & 2.0’s bring bathing suits and towels. need head count please let me know how many can make it.