F3 New Orleans

Category: Northshore

  • Ballgames – from TurboTax

    After a quick warmup of imperial walkers, toe touches, mountain climbers, windmills, SSHs, and seal jacks, the PAX headed over to the Justice Center for some ballgames. Operating in a cone demarcated field, the PAX played a passing game with a tennis ball. Various permutations with various penalties for fumbles had the PAX working hard on their ball skills. Tanked Up was particularly adept at handling the ball, and one can only think he gets lots of practice. At any rate, fun for all and then we traveled back to the shovel flag for our countorama, nameorama and prayer. Thanks for letting me lead guys. Krazy Ivan this Friday at 8 p.m. Mandeville Lakefront gazebo with F2 afterwards at the Barley Oak.

  • Factor of 10 – from Russo

    Mid 60’s, humid, foggy, puddles everywhere. This morning’s weather at Granny’s left something to be desired, but the company did not, and with the weather a carbon copy of yesterday’s, allowed me to copy and paste here. Two HIM joined YHC to visit the Tunnel: it had been too long, even if MeatSweats and Shooter disagreed.

    Warmup (all 10-15x IC)
    – Sealjacks
    – Toe touches
    – Torso twists
    – Grass grabbers
    – Arm circles

    Thang
    Mosey to the bus stop for 10 freak nasty’s IC, 10 durkins, and 10 IC Bulgarian split squats.

    Mosey over to the tunnel, stopping along the way for 10 IC copperhead squats.

    At the tunnel, it was either a “Russo run” of mosey down the tunnel, side shuffle through, and back pedal up, or a “walk-sprint-mosey” combo, where after each run we did one of:
    – 10 t merkins
    – 10 shoulder tap plank jacks
    – 10 jump squats
    – 10 hip slaps
    – 10 star jumps
    – 10 donkey kicks
    – 10 big boy sit-ups
    – 10 crunchy frogs IC

    Recovery walk and mosey back to reverse course and do another 10 copperhead squats, 10 BSSs, durkins, and freak nastys.

    At the pilot house, Mary included:
    – 3 calf raises to the top of the house
    – 20 IC LMCs
    – 20 IC flutter kicks
    – 20 IC penguins
    – 15 IC gas pumps

    6:01 meant it was time for COT, Name-o-Rama, and prayer to close out, where we continued to lift up Akbar and his mom. Also note that the Ivan is this Friday (7:30 ruck start, 8 run start) and RCR begins tomorrow. Slack had the info.

    Thank you to both of my compadres this week. SYITG

  • R&R of the R&R – from Russo

    Mid 60’s, humid, foggy, puddles everywhere…the Marsh living up to its name this morning for a repeat of a R&R from YHC. I felt lazy driving up to the Marsh as I was soon to be joined by tandem runners Pik and Hammer.

    Warmup (all 10-15x IC)
    – SSH
    – Hillbillies
    – Toe touches
    – Torso twists
    – Grass grabbers
    – High knees

    Thang

    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block before each one.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom, as well as Hammer and his work. Also remember that the Ivan is this Friday (7:30 ruck start, 8 run start) and the Endurathon is coming up in March. Hammer is still looking for a couple more teammates.

    Stop 4 of the goal of Q’ing all NS AOs complete. Gipper, 007, and Lakefront up soon.

    Thanks for joining and / or reading.

    Until the next time, SYITG.

  • Four Cistercian Monks + One – from Einstein

    A cool 40 degrees for the gathered PAX, this past Wednesday morning, at The Gipper
    And good to see cousin Bushwacker, with broken wing, some how able to fling water-logged cinder blocks around with one arm.
    His only complaint was the silence – how quiet us oldsters were. He broke the monk-like silence with some welcomed chatter.

    Warmup:
    Toe Touch, Imperial Walkers, SSHops, Cherry Pickers, Hillbillies, Scissors, etc

    Event: 3 sets of cinder block coupon work, each followed by a run around the block
    set one; upper body
    set two; core
    set three; legs

    Mary: bear crawl, crawl bear

    Count-o-rama, Bushwacker leads us out with early morning matins.

    Cheers

  • R&R at the Splashpad – from Russo

    Cooler than expected this morning, around 37 degrees, but a good morning to break out the bricks for Pelican and YHC. Definitely a rinse and repeat kind of impromptu Q, but the chatter was good and the fingers were frozen.

    Warmup (all 10-15x IC)
    – Seal jacks
    – Toe touches
    – Torso twists
    – Grass grabbers
    – Hillbillies
    – Self love

    Thang

    Tabata: 1 minute each exercise with bricks, 30 seconds rest, 3 rounds, with some moseying around the block before each group of six exercises:

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    20 IC crunchy frogs closed us out.

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom.

    Until the next time, SYITG.

  • Are you ready for some football? – from Shooter

    Well 4 PAX will be ready to come off the bench if called on by coach.. At least that’s the thought following YHCs chosen beatdown for the gloom at the A1c.. Arrived midway to the top of our 3 story parking garage across from the Justice center with the likes of Jose10k and Fletch standing around mumble chatting..
    YHC joined in as Jose10k tried quizzing the Q with a reference to a movie or a song potentially, until he quickly realized this guy has less than an ounce of Hammer like abilities when it comes to quoting or naming specifics… As Moby and Sonny rolled in the PAX got started on the warmup..

    10IC Grass grabbers, Windmills, Imperial walkers, Cherry Pickers, Self love, Toe Touches, Scorpion kicks, Superman holds and finished with some alternating bridges..

    Thang
    1st and 10 (Exicon)
    Basically 11s with 100yds between. 1 Burpee/10 Merkins, 2 Burpee’s/9 Merkins, etc. etc. etc.

    Moseyed down to the 1st and partnered up for P1 wall squat P2 Carioca down half F/J and returned back pedal halfway turn and sprint..
    R/R

    Finished up with Mary
    20IC LBCs, Flutter kicks and alternating elbow to knee 10IC..

    Wrapped up with announcements and thoughts and prayers to Akbar…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Tuesday morn at Granny’s – from Chewy

    The pax met up for a beat down last Tuesday at Granny’s house:

    Warm up:
    SSH x 20 IC
    IW x 20 IC
    My climbers x 20 IC
    SL bridges x 10 IC
    JF x 10 IC

    Balance work:
    Y balance UE x 10 each
    Y balance LE x 10 each
    Single leg RDL 3 x 5 each

    3,2,1 GO…
    3 inch worms, 2 broad jumps, 1 burner with a sprint x 5 rounds

    Jack Webb 1 merkin: 2 skwaats x 10 rds

    Catch me if you can with 3 burpees x 1 block

    COM: plank push ups, Is, Ts, Ys and Ws

    COT, prayers

  • Compounds – from Russo

    Two braved the downright frigid 45 degrees at the Splashpad this morning.

    Warmup (all 10x IC)
    – SSHs
    – Toe touches
    – Self love
    – Cherry pickers
    – Windmills
    – 3 calf raises up each step of the pilot house

    Thang
    – One long mosey two blocks east, and then to the lakefront, and back up to Start. At each block, perform certain exercise and rep count, designed to be a “compound” exercise, namely:

    – shouldertap merkins
    – Plankjack merkins
    – Shouldertap plank jacks
    – Imperial squat walkers
    – Front and back lunges
    – Dr. W’s
    – Gas pump / Big boy sit-ups

    In between, we also did 7 or so minutes of alternating 20 Rocky Balboas and trips up Rip’s, as well as 20 IC freak nastys and 20 IC BSSs at the sea wall.

    COT, Name-o-Rama, and prayer closed us out.

    This completes step 3 of 8 in Qing each Northshore site.

    A great time was had by all, and YHC learned a hack or two re: his Apple Phone along the way.

    SYITG

  • A whole lot of Rucking going on! – from Shooter

    This beautiful gloom provided more Ruckers than Runners. Heck we even added a Slinger to the group for good measure.. There was plenty of mumble chatter before the PAX got underway, but the most notable was the fact that Speedy was fresh off a Personal best performance over the weekend finishing his marathon at 3:15.00.. This young HIM has literally taken HUGE strides over these past few years… So much so that when YHC shares gym time with Tanked up that’s all he talks about.. Glad to have you amongst us Speedy and to watch you grow in many ways.. Keep pushing!!

    Warmup
    Mix of 10-15 IC of Cherry Pickers, self love, Toe Touches, SSH, Windmills, Scorpion kicks, and Superman’s. Finished with Al Gore pose around for 10sec count..

    Thang
    Speedy and Waterpik took to the streets journeying through Mandeville coming up Girod street.. Probably logged close to 4.5 on the Gloom and I am most certain there was some great Mumble chatter shared with the always motivated and enthusiastic Waterpik..

    The 3 Ruckers and 1 slinger logged a little over 2 miles and we returned over the time. So we had a quick count, announce and COT..

    Always enjoy the Gloom with you HIMs and until the next 👍🏼👊🏼✌🏼!!!

  • Cottoneye Joe with a deck of death with PAULY D!!!! – from Jose10k

    Alright Gentlemen, another wild beatdown at the A1C. Warm-ups: SSH, followed by a burpee, SSH, followed by 2 burpees. A little prequel to a musical introduction that will follow. Some more stretches, all ic.
    Cotton Eye Joe time: The song plays while the PAX does SSH, everytime the words Cotton Eye Joe is sung, you do a burpee. (25 in total by my calculations).
    After that, we did the deck of death with a twist. Each person was assigned a suit, and each time their suit came up, they picked the exercise. We did everything from burpees, 8 count body builders, to merkins, diamond merkins, fingertip merkins, staggered merkins, yuri merkins, slow squats, lunges, side lunges, jane fondas, hello dollys, lbcs, big boys, freak nastys, etc..
    The two jokers: lap around the parking garage with sprints on the straight aways to finish off the deck. COT with a FNG. Now Bushwacker texted me last night to speak of the high standards of naming FNG’s, and the importance of giving them the right, appropriate name. David, Hogsbreathe’s friend, from Slidell needed an appropriate name. He was a fellow New Jersian. “D”avid who went to the shore, so I immediately thought of Pauly D from the Jersey Shore. Once I uttered the name, Hammer exclaimed it as well. If the two of us came up with the same name, then it was meant to be. So welcome to F3, “D”avid, or now known as Pauly D.
    If you get a chance gentlemen, please consider donating $43 dollars to Shooter to our fallen brother Cardinal. All that information is on slack. If you need help, just reach out to one of us for the info. Feb 3 is the Crazy Ivan where my nephew looks to repeat as grand champion, and the northshore looks to hold onto the freedom hammer. You don’t have to be a runner, there are ruckers too.
    Thank y’all for the opportunity to lead this morning. Y’all have a great Friday, and a great weekend. As always, SYITG brothers.