F3 New Orleans

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  • Run Foundry Run – from Snooze

    Legs were heavy for those of us that opted to join Saban a day earlier on his sadistic 8.5+ mile jaunt through the city. Soreness be damned, though, because RCR is upon us. So let’s get some more miles in…

    Warm-up

    We moseyed to the track for a brief warm-up consisting of: Side Straddle Hop x 20, Windmills x 15, Grass Grabbers x 15, Imperial Walkers x 15, Arm circles x 10 (both ways), and 8 count Body Builders x 10.

    The Thang

    In order to avoid any PAX (YHC included) griping about puddles on the track, we moseyed over to the covered area in front of the Children’s Museum.

    25 Merkins – 1 lap down the LCH ramp, around the traffic circle, and back (approx. 1/4 mile)
    25 Merkins, 25 LBCs – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks, 25 LBTs – 1 lap
    25 LBCs, 25 Carolina dry-docks, 25 LBTs – 2 laps
    25 Carolina dry-docks, 25 LBTs – 3 laps
    25 LBTs – 4 laps

    This was the plan, but we had to modify and cut it short due to time. After a mosey back to the flag and COT, we logged almost 3.5 miles.

    As always, thanks for the opportunity to lead.

  • No Asses in the Grasses – from Baywatch

    It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.

    30 SSH IC
    25 Hillbillies IC
    15 Arm circles IC F/B
    15 overhead claps IC
    15 seal claps IC
    15 concrete grabbers IC (had to make sure grass was avoided)

    Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.

    After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.

    Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.

    To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.

  • Hawg and the Dummies – from Rev Sox

    The Wally Run began at 5:15 with Hawg, Two Yutes, and YHC. Two dummies and the Captain of Who Dat? Hot and Spicy (or something like that). The dummies and hog ran 1.25 miles by 5:30 when the remainder of the Pax arrived.

    The rest of the Pax started the run at 5:30 with numbers leaning heavily in favor of the Dummy Runners. Good showing team. It’s the Wally, so everyone ran until 6:15 followed by the count-off, name-O-rama, announcements, intentions, and prayer.

  • Take it easy!! – from Shooter

    5 PAX posted on the much milder Gloom before the rain and cooler weather expected tonight for the Crazy Ivan!! YHC had nothing but a modest run on the agenda..
    Short warmup 10IC Windmills, Cherry Pickers, leg swings, 20IC SSH, Imperial walkers and Butt kicks..
    Thang 3.84 miles for some but 4 miles for others..

    Appreciate you fellas posting this Gloom..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Afternoon Delight – 2-2-2022 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Subprime
    – FNG Goldmine
    – King Kong
    – Blowout
    – Almonaster

    Mosey to the Statue.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Groundhog’s Day!

    Dips – 10 IC
    Burpees – 10 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Merkins – 20 OYO

    Mosey around the parking lot back to the Statue.

    Squats – 30 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Lunges – 20 (2 is1) OYO

    Mosey around the Parking Lot to the Statue.

    LBC’s – 25 IC

    Mosey around the Parking Lot to the Stop Sign.

    Flutter Kicks – 25 (2 is 1) – OYO

    Mosey around the Parking Lot to the Statue.

    Inclined Merkins – 10 IC
    Left Foot Powerups – 10 IC
    Right Foot Powerhps – 10 IC

    Run around stop sign

    Mary:

    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Panxsutawney Phil and The Gipper – from TurboTax

    Panxsutawney Phil saw his shadow this morning which implies some sunlight which, in turn, confirms that he was nowhere near The Gipper. Conditions for our beatdown were Gloomy to say the least.

    Plenty of shelter at The Gipper. After a warmup featuring lots of dynamic stretching, skipping, bear crawling, lunging, squatting, crab walking and running, the PAX made our way to the crescent for a EMOM extravaganza. Burpees, merkins, mountain climbers, Sister Mary Katherines, Apollo Onos, Bobby Hurleys, and a few different plank variations filled the rest of our time…roughly 30 minutes of increasing intensity. But the PAX weathered the EMOM storm just fine and made a solid downpainment on the day.

    Thanks for letting me lead guys. Hope to see you all out there for the Krazy Ivan Thursday night.

  • Bricks & Bats but without the bat – from Hokie

    It was a very pleasant 62 degrees this AM upon our arrival to Bringing the wood except we had NO WOOD with @Fast Tax choosing to blow off YHC’s Q.

    Thank you to the seven Pax who did show up and special thanks to Rudy for bringing a trunkload of bricks in his transport vehicle.

    The disclaimer was followed with instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun

    Warm up, with bricks in hand…

    arm circles, in cadence, forward x5
    arm circles, in cadence, backwards x5
    seal claps, in cadence, x5
    overhead claps, in cadence, x5
    Moroccan night club, in cadence, x10

    Bob n weave (upper cuts) x 10

    we then took a mosey to the track where we moseyed WITH Bricks in tow, from this goal line, through the end zone to the other goal line…. then ran backwards to the 50, mosey forward to the goal line, through the end zone and to the other goal line then sprint to the 50 and mosey to the starting point (1/4 mile loop)

    Each time we finish the quarter mile loop, shoulder taps waiting on the six

    Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 8. 1 min Toe Taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    That is 2.25 miles for Run Cajun Run participants

    Circle of Trust where we named our FNG Charmin and lifeted up all those dealing with illness and especially those battling cancer.

    As we started our mosey to the car, Fast Tax showed up and brought the wood and apologized for Benadryl and snoozing through alarms.

    Thanks for the honor to lead

  • Ain’t no Tabata in the back of that Honda – from Waterpik

    YHC, the Hammer, and Akbar moseyed over to Noah’s Ark for some Tabata for a beginning of the week beatdown. Cool temps 45 degrees and the pax got right down to business. After a short warmarama, the pax was off, stopping at the intersections along Noah’s Ark for Tabata. at each block we did Inperial Squat Walkers, an intensification Zoolander style. 5 sets of 30s Tabata and off to the next intersection.

    With time almost up, we headed back to the marsh.

    Cot, announcements, and YHC prayed us out.