F3 New Orleans

Category: Northshore

  • Run, Float, Run – from Akbar

    YHC’s 2.0 (FIA Trakbar) had a great week winning district in track and the Louisiana Open soccer cup. Along the travels, she told me about Run, Float, Run – a sprint run to build endurance. The light bulb went off instantly and made it into today’s beatdown. Greeted with an on time arrival by Waterpik and Fletch, we got to work.

    PAX: Akbar, Fletch, Waterpik, Milestone Marsh, F3 Northshore

    WU – IC x10: IW, SSH, Arm Circles (f/b), Self-Love, and various leg stretches OYO

    Playground – Chin ups x 5, supine pull ups x 10, 2 rounds

    Short mosey down Lamarque and back to loosen up

    Thang 1

    Block and Carry. 25 reps OYO, carry block 100 yards (according to Google maps), 25 more reps OYO, carry back and repeato.

    Round 1 and 2: Curls for the Girls
    Round 3 and 4: Overhead press
    Round 4 and 5: Skull Crushers
    Round 5 and 6: Good mornings holding block

    Thang 2: Run, Float, Run

    About 100 yards, divide by 4 for about 25 yards each. First 25 jog, second 25 hard sprint, third 25 hold hard sprint (Float), 4th leg jog back. Trakbar’s team run these 1x around for 400 meters to build endurance. Our 100 yard modification was just fine.

    25 Merkins, Run Float Run, 25 merkins, jog back to start
    13 Copperhead Squats, Run Float Run, jog back to start, 13 Copperhead Squats

    Thang 3: Block finisher

    x 10 IC Curls, OH Press, Skull Crushers, Good Mornings

    Mary

    x10 IC: Leg Raises, Heals to Heaven, Hello Dolly, Rosalita, LBC

    Count, Name, and Waterpik prayed us out.

    Announcements: Cowbell Lakefront VQ this Saturday; Kickball the next Saturday May 7

    Thanks for following my lead.

    Till’ next gloom – Akbar

  • Earth Day @ the A1C – from Einstein

    …and the Q forgot to do some Al Gore’s

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Hillbillys

    Thang: atop the Justice Center Parking Garage

    First round- using the down ramp; a few burpees, then side shuffle down ramp, a few burpees, then back peddle up ramp, repeat with side shuffle facing opposite.

    Second round: lunge-walk forward two parking spaces, lunge walk backward one parking space, traversing the whole upper deck

    Third round: one squat with a 3 count up-down pulse at each parking space stripe, traversing the whole upper deck

    for the pit-stop at the four corners we did:
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 swimmers (on your stomach with breast stroke type motion)
    20 left elbow to right knee sit-ups
    20 right elbow to left knee sit-ups

    last minute, Jose leads with leg lifts, then The Hammer with gas-pumps

    Count-o-rama

    The Hammer led us out with a prayer.

    Thanks guys. Always good to start the day with my fellow galoots.

  • White elephant (Special co-Q by Pokémon Deez Nuts) – from Russo

    Cooler-than-normal temps (50 degrees) greeted the Pax of 7 this morning for a recycled/repurposed beatdown. But, hey, it was new for ‘22, and for at least some, it was new to them, so we proceed!

    Warmup (All IC, 10x to 20x)
    – SSH
    – Toe touches
    – Arm circles
    – Good mornings
    – Self love

    Thang
    Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag (in this case, a quart sized Ziploc) and performs said exercise while the other HIM perform the standard (e.g. 10 merkins).
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -18 jump squats
    -25 squats
    -8 Hand release merkins
    -20 hello dollies
    -14 leg raises
    -30 monkey humpers
    -25 plank jacks
    -4 krakken burpees
    -8 SMCs
    -15 murder bunnies or groiners
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -24 Apollo ohnos
    -12 star jumps
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -33 cherry pickers
    -6 donkey kicks

    Between rounds, Pax also moseyed around Granny’s, on occasion doing the “column slalom” ™ to provide for some strategizing.

    There was just enough time to get in 20 IC Freak Nastys, a trip up the pilot house with 2 calf raises on each step, 10 star jumps at the top, and a quick round of a Mary (20IC American Hammers and Wife Pleasers).

    COT, name-o-rama, announcements and prayer closed us out.

    MVP to JV for his outstanding work imitating a bear for almost an entire round.

    I appreciate you all joining me and letting me lead another All-Star crew.

    SYITG

  • Almost a Visit to Granny’s – from Akbar

    YHC’s plan was to mosey to Granny’s for the main thang, but a backup plan was made after a peek at the weather last night. Unsure that anyone would arrive – with Pik still camping and JV announcing the fartsack at coffeeteria Saturday – YHC was pleasantly surprised when 3 cars pulled up at 5:14. Arriving to a dude with a flashlight and 2 bikes, with stuff strewn all over the aluminum picnic tables – where the back up beatdown would ensue – the backup plan was initiated and modified. Confirmed by Jose 10k, saying “I hope you don’t plan on going anywhere today.” We stayed at the courts and got down to business.

    PAX: Akbar, Jose 10k, Speedy, Vagabond

    Wu – SSH, Toe Touches, High Knees, Butt Kicks, Arm Circles (F/B), Self-Love, IW, Hillbillies

    7’s pull ups and squats

    11’s Benches: Freak Nasty, karaoke half court, then run – Renegade Row Merkin

    Recovery walk

    7’s Benches: Peter Parker with feet on bench, backward run half court/run, Tuck Jumps (modification jump squat or squat). Modification was taken by all but Speedy, who seemed to be the only one that could get his knees up that high:)

    11’s Stone Mountain, run, Squat

    Mary – LBC’s x 10

    Count Name, and YHC prayed us out.

    Announcements: Zoorich Classic Saturday

    Moleskin:

    Always good to have a backup plan in place. It wasn’t exactly what I pictured, but it worked.

    Wasn’t sure if anyone would actually show, so I brought a cinder block and some dumbells for a secondary workout if I was alone.

    Lots of legs today, and Speedy said his track coach was going to kill him with Districts tomorrow. After which Jose had my back saying how good it was to do other sports complementing track.

  • Breaking down the walls – from Shooter

    With YHC out for the week coming up I decided to sign up for back to back Qs.. Arrived at the top of the A1c to Hammer running around and Jose 10k planting the shovel flag through the wire guard rail.. Must admit the A1c checks the box for the coolest way to shovel plant than any other AO.. PAX increases by 2 more as BBQ and Moby pull up.. We get started with our warmup and as we get about 4 exercises in there are lights coming up the ramp.. Could it be the always behind Cowbell? Not this time,! Its an unfamiliar truck and as we chatter amongst the circle Mathlete (Kenny Rocks as later determined) exits and joins in..

    Warmarama
    15IC Seal jacks, Toe Touches, Self love, Cherry Pickers, Arm circles, SSH and Grass grabbers.

    Thang
    Walls of Jericho introduced a few years back by Grundy…
    7 exercises 7 reps 7 rounds with a lap in between..
    Exercises 8count body builders, Merkins, Mountain climbers 2×1, plank jacks, Donkey kickoffs, lunges 2×1 and jump squats.. Run a lap around the top of the parking garage.. R/R

    Finished with 4 minutes so took to our 6 for some Mary 15IC Little Manny crunches, Left leg over right knee oblique crunches F/J..

    Count, announce and COT

    Congratulations and T👏🏼 to Mathlete with his recent 🏆 in the JuJitSu tournament and the passing of his contractor test…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Clean and clear – from Shooter

    After a cleansing rain over night 4 PAX posted at the Scramble. With Easter break upon us we had a Northern guest in Jose 10k join us on this mild gloom. YHC arrived with he and Zoolander waiting in the darkness.. Planted flag and commenced with a warmup of 10IC Windmills, Grass grabbers, Torso twists, Cherry pickers, Touch touches and as Cowbell arrived we grabbed a tree for some leg swings forward /back and side to side OYO. Lizard 🦎 stretch and down dawg before Moseying our normal route through Mandeville adding an additional loop. Jose 10k with EarPods in tow moseyed about at his own pace, while the remainder of the PAX cruised at a modest pace. Returned and closed with down dawg stretch and another Lizard 🦎 stretch.

    Announce, count, COT

    Thanks for the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Real Simple – from Mobydick

    Couldn’t get much simpler. Three old guys and the kid drag the chain up and down the garage ramp for 45 min. Actually it was a Tabata like sprint drag. The Pax each took hold of the ends of the doubled chain and a third grabbed the middle. Then the ends sprint dragged past the middle til all their chain was stretched out. Then the middle sprint dragged between them till the chain pulled taught. Then repeat. It took 4 alternating drag tests each to get to the top. The odd man out lunged or sprinted to the top where all rotated and repeated to the bottom Ritate and back to the top. After 45 minutes of that mission declared accomplished

  • Tabata Tabata Tabata – from Mobydick

    A Pax if 10 showed up for a seriously non cardio workout. Pretty simple really. Make it as tough as you like. An 8 exercise set of 60 sec work 30 sec Rest Repeated 4 x. Commence with brief 20x IC TT/TTwists/Cherry pickers. Then first round MC by Tabata app broadcast to Bluetooth speakers. CCB Coupons for Curls Squats Presses Rows. You (1/2 the PAC )pick the intensity for 60 sec each. The other half did core tension Table tops. Bridges. Pilates crunches and 100.
    The App maximizes the flow. Doesn’t sound too rigorous but the lack of mumble chatter says otherwise. The last 2 minutes filled with SSH in cadence. 40 reps worth. Namearamma and much appreciated 72nd B Day/5 yr F3 Anniversary wishes and Brownie with candle. COT. Thanks guys for my Life Health and Strength

  • Fashion Show at The Gipper – from Einstein

    …with Moby showing up wearing Berkenstock Clogs instead of his trainers

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Smurf Jacks, Hillbillys, maybe some more…

    Thang:
    To the Justice Center parking ramp for backward lunges half way up then sprint the second half(x2), to the upper deck

    Then using the parking lot stripes; and the four corners for pit-stop exercises

    First round: one push-up, then get up, at each of the 25 stripes
    Second round: one squat then side-shuffle right for each parking space
    Third round: one squat then side-shuffle left for each parking space

    for the pit-stop at the four corners we did:
    20 diamond push-ups
    20 dirty dogs
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 v-ups
    20 box cutters
    20 donkey kicks

    Mosey back to the flag, finishing up with a two minute elbow plank

    Moby…mumbling something about cognitive testing, promising to wear his ballet slippers next time?

    Count-o-rama

    Cowbell led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • You got to roll me, and call me… – from Russo

    71 degrees, balmy, breezy greeted a pax of 5 this morning at Granny’s, but despite the warnings and threat, no rain!

    Warmup (10-20x all IC)
    – Seal jacks
    – High knees
    – Self love
    – Arm circles
    – Toe touches
    – Good mornings

    Thang

    Super simple this week, a block by block mosey around old Mandeville, stopping to confuse the cars that passed as to why 5 HIM were rolling dice in the middle of the street.

    10 reps of each exercise based on the number of the roll. A double roll? Double the reps to 20 (Rummel math!)

    Roll of 2 – Burpees
    3 – Monkey Humpers
    4 – Leg raises
    5 – Shoulder tap merkins
    6 – Big boy sit-ups
    7 – Hallelujah squats
    8 – 8 count body builders
    9 – SMCs
    10 – Groiners
    11 – Peter Parker merkins
    12 – Calf raises

    Back at Granny’s, we utilized the benches for 10 quick Freak Nastys IC and 10 step ups.

    COT, Name-o-Rama, Announcements, and Prayer closed us out.

    Things we learned:

    – Convergence / Manniversary is THIS Saturday on the lakefront. In my best “announcer for monster truck shows / pro wrestling cards” voice: BE THERE!!!!

    – The SLU / Ole Miss baseball game will continue to live on in infamy. YHC believes this is the 4th straight week we’ve worked it into mumblechatter.

    – I get how odds work. There are 6 ways to roll a 7 with two dice, and only one to roll Snake eyes or Box cars. But this PAX really, really loved rolling 7s. Don’t take us to a craps table. Hallelujah squats for all!

    Thanks, gents, for joining me and giving me an opportunity to lead such a fine group. Great work as always.

    🤛🏼💪🏼