F3 New Orleans

Category: Northshore

  • MLK – from Akbar

    Happy Martin Luther King day today, great to have Dinghy down range again for a slightly chili beatdown before the temps drop tomorrow. To celebrate MLK, we did Merkins, Ladders, and Kinetics.

    Warm up
    SSH, Grass Grabbers, High Knees, Butt Kicks, Toe Touches, Arm Circles, Self Love

    4 Corners
    Mosey around the block for 3 corners, 4th corner was the picnic tables at the court.

    Round 1:
    Tempo merkins, squats, and good mornings from 5/10/15 reps for 3 corners.

    4th corner: Freak Nasty, Bulgarian Split Squats, and raised Wife Pleasers (feet on bench).

    Yes, we got a little freaky for an early Monday morning.

    Round 2:
    Hand Release Merkins, Cobra Prisoner Squat, Elbow Plank Peter Parker – 10, 15, 20 IC at
    each corner

    Freak Nasty, Bulgarian Splits, left the wife pleasers out this time

    Round 3: 4 corners at the court
    T Merkins, Apollo Ohno, Supermans – 10, 15, 20 IC

    Inchworm to center court for Mary: 1 minute of LBC’s

    Announcements
    Sunday 1/21 1pm: Grundy’s Nightmare after Christmas on the Lakefront

    Saturday 1/27: Bushwhacker’s Kokomo campout, come out for the day, or stay the night.

    Run Cajun Run – Sign up ends Jan 18

    Krazy Ivan – Sometime in February.

    COT and YHC prayed us out.

    Akbar

  • Speedy came in hot! – from Jose10k

    4 of us ran the 10k, keeping a solid pace for the group. Only to have a flash pass us with a 1.5 miles left. Speedy ran a 6 30 pace to catch us and beat us.( and he ran another mile more than)

  • Burpees, Football, Running, Oh My! – from Bushwacker

    Cold as ballz? Tell that to F3 Fargo. Small crowd? Not likely. F3 Northshore showed up to play. Today we dedicated the beat down to our own Maximus the Marathon Man, Tanked Up, who is running the La Marathon tomorrow aiming to qualify for Boston.

    WARMORAMA

    5burpees OYO
    SSH
    HI KNEES
    BUTT KICKS
    IWs
    5 Burpees
    GOOD MORNINGS
    TOE TOUCHES
    TORSO TWISTS
    5 Burpees

    THANG

    Partnered up and each pair grabbed a football. Mosey to gazebo while passing football back and forth. The partner throwing couldn’t move, and for any dropped passes, both do 5 burpees.

    At gazebo,circled up and did 4 rounds of circle Up/Downs.

    Mosey to shaft in similar fashion.

    Lined up along tree line, P1 stayed put while P2 went out for a pass (dropped passes were 5 Burpees each). While P2 ran to shaft and back, P1 did an exercise, then switch. The exercises included SSH, Mnt Climbers, Freddy Mercurys, Hand Release Merkins, J Los, Flutter Kicks, and more! T claps to Waterpick and Baby Yoda, who connected on some long bombs like Drew Brees and Marques Colston!

    Mosied back to flag again in similar fashion, but this time the Pax honed their strategy to pick up the pace with shorter passes. BONUS, no balls in the frigid lake!!!

    MARY

    Made it back to the flag with 3 minutes to hit some core, much to Duke of Hazard’s chagrin.

    5 Burpees
    20 LBCs
    100 100s
    And planked up waiting for the man of the hour to roll in from a light 2 mile run.

    COT
    Count/name
    F3 camping Saturday Jan 27th
    https://maps.apple.com/?ll=31.212232,-90.023317&q=Dropped%20Pin&t=h

    Nightmare Before Christmas’24 Sunday January 21st 1pm lakefront, bring backpack with 10-40lbs of weight

    JV prayed us out, Byrd and Cowbell were Starskys, joining us at coffeeteria.

    Guys (you know who you are) thanks for letting us play with your ballz this morning!
    Hammer went out of his way to prove that a good beatdown isn’t complete unless someone gets hurt. Ice it up big guy. I hope you feel better soon.
    And speaking of Hammer, if anyone is looking for a nice house in a small, conveniently located sub division (with a hot tub😎) give him a shout.

    Gentleman, thanks for coming out and freezing cheeks with the Wack, and celebrating our own Medicare Machine, and best of luck to him tomorrow!

  • Hakunah Tabata – from Mobydick

    65 degrees? Are you serious? T-shirt and shorts one more time before the weather rolls through. Everyone was happy to enjoy this gorgeous weather. Yes, we know Russo will always wear shorts and a t-shirt. He’s our own Victor Freeze ( a batman character portrayed by the master thespian Arnold Schwarzenegger. The colder it gets, the happier he gets. Moby requested to lead a beatdown to help with his lower back, so it was time for some Tabata. 45 seconds on, 20 seconds off. 6 Exercise: freak nastys, squats, crunches, irkins, jane fondas, and box cutters. Rinse and repeat.
    COT, Moby prayed us out. 1/21 Nightmare after Christmas with Moby. 1/27 Bushwhackers camping trip. Runcajunrun the month of February, sign up by 1/18.

  • Record-tieing 5 in shorts and tees – from Russo

    As Jose noted, it was in the lower 60s this morning and breezy ahead of some potential rain. I figured Pelican was in to renew the Batman and Robin vibe of the pad, but who knew they would be joined in caped crusader crime fighting by Bird, Groupie, and Waterpik, each contributing their own special powers to tie the record attendance for the pad.

    Warmup (all 10x – 20x)
    – seal jacks
    – Self love
    – Arm circles
    – Toe touches
    – Butt kicks
    – High knees
    – Hillbillies

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 10 squats, 10 shoulder tap plankjacks

    At the bridge:
    One side – 10 American hammers, (brass) monkey humpers, lunges, or Apollo Ohnos
    Mosey
    Other side – 10 Peter Parker’s, hello Dollie’s, or star jumps

    Rinse and repeat, swapping mosey for side shuffle, high knees, and back pedal intermittently.

    Back at the pad, COT, NOR, Announcements, and Prayer closed us out.

    The same good mumblechatter throughout, where we discussed talking to your dentist while he’s working on your mouth, Stephen Hawking’s proclivities, beach vacations, and civil engineering.

    Good times, gents. SYITG

  • Return of the Mighty Moby – from Einstein

    Yes indeed, Moby is back after a few week hiatus due to combersome back pain.

    YHC did the warmup and Moby took over the Q with a tabata: 45 seconds on 30 seconds off.
    6 exercise, 4sets: crunches, box cutters, inclined merkins, squats, etc.

    Pass Interference brings in a FNG to the PAX – welcome Spackle

    Moby prayed us out.

  • Nothing new here but detours! – from Shooter

    4 PAX joined YHC this Gloom for the Scramble.
    Started with the normal warmup of exercises 20IC SSH, Toe Touches, Imperial Walkers, Grass Grabbers, Cherry pickers and finished with Al Gore hold 2 jump squats per PAX around 2x.

    Route was out and down Messina, left on Monroe through the circle back out to West Beach to the Lake. Steve and Waterpik set a quicker pace and I believe turned past the bridge. YHC detoured Jose10k and Hammer 3/4 of a way down a private road and back out to also turn past the bridge and back to the AO..
    Distance for all somewhere between 3.8 and 4.2..

    Congratulations to Hammer on a contract for his home and he did the honors in closing us with COT..

    Until the next gloom 👍🏼👊🏼✌🏼!!

  • Are you sure that goes there!! – from Shooter

    Well, once again I lost the original BB. It was not as Epic (in my head) but hey it’s my fault for not typing and pasting from notes as instructed from Rouso Saturday morning..
    Simply stated

    Warmup
    20-10 IC Seal jacks, Cherry pickers, Abe Vogadas, Grass grabbers, Arm circles, Hillbillies, Butt kicks and slalom 2x through the pillars and back.

    Beatdown
    5,10,15 and 20 (4x)
    5 Burpees
    10 Merkins
    15 Jump squats
    20 Mountain climbers 2(1)

    R/R (4x)
    5 Absolutions
    10 Carolina dry docks
    15 Sister Mary Catherine’s
    20 Donkey kickoffs
    Back blast title obtained from Akbar at this moment.
    Are you sure that goes there?

    Moseyed to Treen center utilized benches Freak Nasties and Bulgarian split squats.
    Returned for Mary 20 IC Little Mannys, Flutters and Hello Dollie’s. 10 OYO Heels to heaven..

    Akbar closed in prayer..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Milestone Marsh – from Waterpik

    Chilly but pleasant 47 degrees. 3 man ensemble this morning for the weekly “get your week started” beatdown, AKA, the Milestone Marsh.

    Brief warmup of SSHs, grass grabbers, High knees, butt kicks.

    Head over to bars to get started. 5 sets of pull ups, alternating with big boys sit ups.

    Mosey to lakefront stopping at each intersection for 10 merkins OYO, 10 monkey humpers IC.

    Stop at lake front for more merkins, imperial squat walkers, flutter kicks, hello Dollie’s, leg raises, crunchy frogs.

    Mosey back to marsh for mary.

    Have a good week guys

  • 13 straight posts – from Jose10k

    4 HIMS took the red pill this morning to put in 5 good miles