F3 New Orleans

Category: Northshore

  • Hazy Shade of Spring – from Akbar

    6 in the Gipper Gloom today, arriving to warmer temps and fog.

    Warm Up: SSH, ARM CIRCLES, SELF LOVE, GRASS GRABBERS, SWIMMERS, TOE TOUCHES, WINDMILLS

    Pax: Akbar, Moby Dick, BBQ, Dark Wing Duck, Einstein, Barely Legal

    Head to the Rock Garden for 2 sets of 10 OYO. Shoulder Press, Curls, Triceps Raise, Rows, Goblet Squats

    Mosey to the Courthouse for 11’s: Scuba Steve on street side, run down past the Smoke House, up the stairs for Stone Mountains on the other side.

    Benches: 2 rounds: x10 IC 1st in regular cadence, 2nd in Tempo cadence.

    Dirkin, Freak Nasty, Romanian Split Squats, Superman’s

    Head back to the Flag for a Jose10k Wife Pleaser trifecta of regular and single leg variations, Jane Fonda’s, and time was called by Legal.

    No announcements, YHC closed out with prayers for Moby Dicks friend Ron, and opportunities to serve and lead those around us.

  • The Farmer [walk] in the Dell’ – from Hogs Breath

    A beatdown based on farmers walks, so naturally, farmers in the Dell!

    YHC arrived at the 007 to find Bumper already walking laps!

    It ended up the two of us.
    Warm up, some stretching and some IC exercises.

    The Thang
    One pax would farmers walk while the other would do an excercise (burpees, merkins, squats, LBC, seal-jacks, raise the roof, and irkens). Once the farmer-walking pax set down the coupons, pax one would take off in a sprint and meet up. The pax would then switch places. We were able to get three laps around the circle.
    With about 10 mins left, both pax went on an extended farmers walk with the coupons.

    Ended with COT

  • Knowing what you don’t know is more useful than being brilliant. – from Akbar

    4 Pax in the gloom this morning, welcoming back Julio and Moby Dick. The title has nothing to do with the beatdown, beyond sharing knowledge. Still a lot of work on the playground, but the basketball goals are up in preparation for Marsh Madness.

    PAX: Akbar, The Hammer, Julio, Moby Dick, Waterpik.

    Started with the usual warm up consisting of SSH, Grass Grabbers, Arm Circles, Self-Love, Imperial Walkers, and Windmills.

    Head to the playground for 4 sets of pull ups and squats.

    4 corners around the big block stopping at each intersection for Hand Release Merkins, Sumo Squats, and Superman’s x10 IC. Ditching the HR Merkins for 2 corners with regular Merkins.

    Head to the benches for Freak Nasty, Bulgarian Split Squats, and Irkins x10 IC

    4 corners on the court: Stone Mountain, Shoulder Taps, Overhead Claps, and standing shoulder fly’s x 10 IC. Threw in a couple of backwards lunge walks, and headed back to the benches for another round of Freak Nasty, Bulgarians, and Irkins.

    Center court for Mary, consisting of Hello Dolly, Rosalita, Wife Pleasers, and Little Many Crunches.

    Count, Name, and Hammer prayed us out.

    No Announcements

    Thanks for the post!

    SYITG,

    Akbar

  • Rolling Dice with Dora!!! – from Shooter

    YHC is not sure what kept so many home today.. Was it the glove recommendation, not sure. Maybe the fact that I have not led a Saturday in some minds EVER, flattering. Or did most just have better things to do than roll Dice with Dora.. Whatever it may have been, 8 still decided to take the red 💊.. Hopefully YHC delivered what was expected but if not just maybe some of you will feel it tomorrow or the next…

    Warmup was brief
    10IC
    Imperial walkers, Hillbillies, Grass grabbers, Good mornings, Cherry Pickers and Mummy kicks..

    Thang
    Split into two groups
    Trigger was the block work

    100 (Squat thrusters/Kettle swings)
    P1 25 reps while P2 rolled the dice..
    For those not familiar Bushwacker made some blocks with stated exercises (Merkins, SSH Burpees, Putins, Jump squats etc.) numbers varied from 5 to 50..
    F/J and at the end Indian run Marigny and back.

    200 (Curls/Tri extension)
    P1 50 reps while P2 rolled the dice..
    F/J and Indian run

    300 (Chest press/Overhead press (time expired)
    P1 75 reps P2 rolled the dice..

    Thankfully the PAX only shared the count in one roll of 50 Burpees..

    Appreciate the post and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Rain at the A1C – from Einstein

    Strong warmup
    Copious calisthenics.
    Moby prayed us out

  • We Were Runninggga or Let Hydrants Be Your Guide – from Bushwacker

    Signed up, semi-planned, but am I really…?🤔

    WARMORAMA

    X10, IC: Darn near every warmup exercise in the book!

    THANG

    OYO mosey towards the beach stopping for 10 Burpees at each hydrant. At the splash pad we circled up for “Raider Pride”, the football drill consisting of running in place and dropping and popping up in turn.
    Returning to the flag doing 10 Jump Squats at each hydrant, and circled up for Al Gore/ Jump Squats.
    Headed in the other direction past the Shaft and over the bridge, doing 10 hand release merkins at each hydrant (and maybe 1 or 2 imaginary ones).
    Circled up for Plank/Merkins.
    Return with 25 SSHs per hydrant.

    MARY

    12 sweet minutes of classic core featuring such hits as LBCs, Flutter Kicks, and 100 100s!

    COT

    Count/name/announcements/prayer

    Gratitude

  • Granny’s Mosey! – from Shooter

    And that’s about it, no warmup straight to Mosey 4.22 miles with 2 team Unitards through Mandeville..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • A typical Splash Pad Friday – from Russo

    Return to the 60s for a temp this morning, 62 or thereabouts to be more precise. A return to the dynamic duo after a few weeks of sickness, guest stars, laziness, holidays, other. Great mumble as always, revolving around warranties, insurance, and ESG.

    Warmup (all 10x JC)

    – Toe touches
    – High knees
    – Arm circles
    – Imperial walkers
    – Cherry pickers
    – Torso twists

    Thang
    Mosey down to the lake and back, stopping each block to add on group of 10, eventually getting up to a set of:

    10 merkins
    10 monkey humpers
    10 squats
    10 gas pumps
    10 groiners

    Also included 2 calf raises up each of rip’s steps and a minute of Rocky Balboas (2x), with 10 IC freak nastys, BSSs, and step ups (also 2x) at the sea wall.

    COT, NOR, Announcements, Prayer, and we headed out.

    Quick note: Pelican and I’s church St. Timothy is having a men’s dinner and guest speaker on Thursday, 3/14 if anyone is interested in joining us. I hear that a couple men have already committed, but there will be plenty of room. Tickets are $10 and the meal alone is worth the price of admission.

    SYITG

  • LAST Friday of RunCajunRun – from Jose10k

    YHC, sore calf and all, decided to prethang a little early and a lot slower. 3 other younger HIMs joined me at 5:15 for the last official RunCajunRun beatdown at the A1C. Warm-ups, of course, mumble chatter, check, running…double check. 5 burpees, 10 squats, 15 big boys, followed by a 1/4 mile run. Rinse and repeat. Modify as needed or as wanted to get extra mileage in. Einstein prayed us out. Thanks for letting me lead gentlemen. Pork Chop Express and Unitards Unleashed are meeting next Thursday for a final runcajunrun get together. Reach out to me for more info.

  • It is done! – from Shooter

    Well the Scramble has lost some excitement from the previous weeks numbers, however 6 HIMs still took the red pill 💊 on this beautiful Gloom.
    With 7 days remaining for RCR and every man having different goals to finish. YHC made sure to at least give each man 4.33 miles this morning. Arrived with Steve already out there logging miles and Hammer stretching preparing for the run..
    0515 came and after some warmups of 10IC Imperial walkers, SSH, MC, Superman’s, selflove, Cherry pickers and Scorpion kicks.
    Bushwacker and Hogsbreath rolled in hot..
    YHC was able to finally keep the PAX on the newly completed sidewalk down to Monroe and zig zagged back through Mandeville and returning to AO.
    Lots of great chatter..

    Appreciate the post and until the next Gloom 👍🏼👊🏼✌🏼!!