F3 New Orleans

Tag: Akbar

  • Cyber Monday – from Akbar

    Chilly day at the Marsh, where the regular HIM joined YHC for a Cyber Monday beatdown. Not a big fan of spelling workouts, but something new was learned. Did you know you can google a list of exercises that start with each letter of the alphabet?

    This is how it went.

    Warm Up: SSH, High Knees, Butt Kicks, Windmills, Grass Grabbers, Imperial Walkers, Hillbillies, Self-Love, Arm Circles

    Thang: Exercises correlated with Cyber Monday, starting with 4 corners around the block, a stop at the playground, and another 4 corners on the court and more stuff. Most exercises x10 IC, some OYO, 2 is one on single leg exercises.

    C – Cobra Squat
    Y – Y Press – like a superman, only moving your upper body
    B – Bridge – 1 legged Wife Pleasers
    E – Explosive Merkin – Think handclap Merkin, without the clap
    R – Rocket Jumps – basically a Bobby Hurley with two hands on the ground, no jumpshot

    M – Martial Arts Kick – Karate Kid kick each leg
    O – One legged Squat – Romanian Split Squat
    N – Nordic Skater – Apollo Ohno
    D – Dips – Freak Nasty
    A – Atomic Merkin – 4 count Merkin with mountain climbers – this was brutal
    Y – Y Superman – Superman with a row

    Mosey around the big block 4 corners style for CYBER x 10 IC each exercise. Playground – 3 sets of 5 pull ups and 10 LBC’s. MONDAY 4 corners on the court. CYBER MONDAY on the court 4 corners style again.

    Court sprints – High Knees to half court then sprint. Butt Kicks to half court then sprint. Karaoke full court.
    Mary – Atomic Merkin, Hello Dolly, Rosalita, Wife Pleasers, LBC’s

    Count, Name, and Waterpik prayed us out with thoughts of his 2 employees, Freon and family, and the Latino’s daughter (eye cancer).

    Announcements – Nightmare Before Christmas (Dec 17th?), Krazy Ivan, Run Cajun Run coming soon.

    SYITG,

    Akbar

  • Fuller House – from Waterpik

    Thanksgiving week is upon us! It appears the pax is Trying to burn some pre Thanksgiving calories this week as the pax was 7 strong in the gloom. It’s Always good to welcome F3 regulars at other AOs to the milestone marsh, even if it is only occasionally. Shooter, SOGO, and Jose, thanks for joining us!

    4 corners was on the pre thanksgiving menu today. Reminding me of Russo, SOGO was disturbed how the math didn’t add up as YHC only led the pax to “3 corners, not 4”. But, anyone who has ever to been to my workouts knows the math rarely adds up. So, welcome SOGO!

    Cot, Prayer intentions offered.

  • Goodyear B.L.I.M.P.S. – from SOGO

    Great morning with some visitors for YHC first northshore beat down.
    Warmup
    Side straddle hops, Imperial walkers, Abe Vigodas, arm circles (front and back), seal claps, plank jacks, high knees, butt kicks. Mosey to area for beat down.
    Thang
    B. = 5 burpees
    L. = 10 lunges
    I. = 15 Imperial walkers
    M. = 20 merkins
    P. = 25 plank jacks
    S. = 30 squats
    Round 1 – perform B
    Round 2 – perform B, bear crawl 5 yds, perform B.L., run to the beginning
    Round 3 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., run to the beginning
    I think you see where I’m going with this but just in case you don’t…
    Round 4 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., run to the beginning
    Round 5 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., run to the beginning
    Round 6 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., bear crawl 5 yds, perform B.L.I.M.P.S. run to the beginning.
    PAX continued series in reverse order while waiting for the six.
    2 rounds of ring of fire. One with squats while holding an AL Gore. The next was flutter kicks while holding legs 6″ off the ground.
    Mosey back to flag.
    Finished with freak nasty and 5 burpees because 105 wasn’t enough.
    Count off, namorama, COT

  • Ruckers and Gazelles – from Jose10k

    Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.

  • Ruckers and Gazelles – from Jose10k

    Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.

  • The MARSOC Mosey – from Akbar

    Another crisp morning at 61 degrees and the fabulous four got to work with a Waterpik style high rep workout. Monday mumblechatter was high, discussing football, weekend activities, and fond remembrances of our strange encounter with Eduardo – the Spanish fellow that jumped into our workout one morning.

    Warmup started to work out the kinks in our shoulders from Bird’s crawling wheelbarrow massacre at the Lakefront.

    Self Love. Arm Circles, Stretches, SSH, Imperial Walkers, High Knees, Butt Kicks, Windmills, and some other things.

    THANG – MARSOC Short Card with a Mosey. Marine Corps Special Operations Command

    We started on the court and went around the block a couple of times, stopping at intersections for 30 reps of 3 exercises followed by 10 Burpees and 10 Windmills
    :
    Merkins, Squats, LBC’s. Wide Merkins, Mountain Climbers, Flutters, Stone Mountains, Star Jump, Superman, Hand Release Merkins, Lunges, Hello Dolly

    Headed back to the court benches for 3 sets of 20: Step Ups/ Freak Nasty, Sister Mary Catherin/Freak Nasty, Squats/Freak Nasty

    Mary was sprinkled in all morning, but we finished up with 10 Burpees and 30 American Hanmers.

    Countorama, Nameorama, and YHC prayed us out with thoughts for Warren Montgomery and his family, Hammer, and the opportunity to lead in our community and family.

    Annoucements: Turkey Trot, Nightmare Before Christmas (TBD), TCLAPS Giving ends in 2 weeks – see Googlesheet in Slack and enter your information. Sign up to Q

    SYITG,

    Akbar

  • The Long Game – from Waterpik

    Every once in a while, you’ve just gotta go for it. That was YHCs mindset when I decided to send the Pax all the way down the mandeville lakefront to the stop sign at Girod st. For those unfamiliar, that adds another mile to the normal route at the weekly 5K.

    And so there you have it. After a very brief warmup, the Ruckers started out on their journey and the runners did the same.

    With 2 minutes to spare the pax reconvened at the mandeville city hall for cot, announcements. Thanks for Russo for praying us out.

  • It’s A (Merkin) Trap! – from Akbar

    9 men showed up to get better this dark gloom for the annual Merkin Trap. It was so dark YHC was worried about seeing the Wiki if needed. But this has been done before, and besides making some cadence mistakes, went well with no Wiki needed.

    Conditions: near perfect, a little chilly, but not for long

    PAX
    Russo, SOGO, Hammer, Truecoat, Jose 10k, Grappler, Chewy, Akbar, Smuckers

    Warm Up x 12 IC – Grass Grabbers, Arm Circles, Self-Love, Imperial Walkers, Hillbillies, Toe Touches, Windmills

    The thang went like this. Most exercises were done in cadence x12, x8, x5 – with one exercise followed by some form of Merkin. Total of 50 reps IC or 25 OYO. We moseyed around from the Flag to the Playground stopping along the way for:

    SSH, Merkins IC
    Rocky Balboa’s and Wide Merkins OYO
    Squats and Dirkins, Freak Nasty and Irkins IC
    Scuba Steve, Sister Mary Catherines IC
    Scuba Steve’s, Stone Mountain IC

    At this point in time, we headed back doing everything again tempo or Copperhead style – 3 count down, 1 count up on Merkins

    Supermans, Stone Mountain IC
    Copperhead Squats, Dirkin IC
    Freak Nasty and Irkins IC
    Rocky Balboas and Wide Merkins OYO

    Mary
    Back to the flag for LBC, Crunchy Frogs, Wife Pleasers, Heals to Heaven, Hello Dolly, and Rosalita with another 50 Merkins sprinkled in.

    450 Merkins in an hour.

    Count, Name, and YHC prayed us out with thanks for the opportunity to make us men stronger physically, mentally, and spiritually.

    Announcements
    Sign up to Q, Turkey Trot coming up.

    Thanks for following the lead gentlemen.

    SYITG, Akbar

  • Captain Sparkles drive by – from Waterpik

    Yes, that’s correct. For any of you F3ers around long enough to remember Captain Sparkles, he did a drive by at the milestone marsh this morning and shouted out, “ I just wanted to see if y’all still came out here on Mondays.” Then he shouted, “50 merkins” and drove off. That’s as close as he’s gotten to posting at a beatdown in probably 5 years.

    Aside from that, it was business as usual for the Monday pax at Tyler Thomas playground.

    Prayers for hammer as he starts a 2 week trial
    Today.

    Have a good week men!

  • Common company for some but not the Q!! – from Shooter

    With the coolest morning upon us since last winter, 4 PAX joined YHC for the normal 5k. It felt like old times as Waterpik came moseying in on foot and Cowbell came rolling in as the warmup was underway.. YHC would have accompanied the lone Rucker Akbar had he not removed his Ruck from the car.. After the warmup of SSH, Windmills, Imperial walkers, GM, Mountain climbers, Peter Parker’s and Parker Peters the runners set out down E Causeway approach to Monroe down to Messina right to the gate and back to the AO.
    It was the Qs first opportunity to run with Cowbell, as Hammer and Pic set the pace with consideration for the big guy.. Enjoyed the conversation about hunting throughout the run, thanks Cowbell for stoking the thoughts of my future weekend in the woods..
    YHC had intentions of closing with some Core but after 20 WW1 sit-ups and the lack of recent post the cramps got the best of this Q, so he called multiple audibles, Carolina dry docks and Merkins to wrap-up..

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