F3 New Orleans

Tag: Akbar

  • 4 Corners – from Akbar

    PAX: Akbar, Bird, Hammer, Moby Dick, Waterpik, Turbo Dog

    Conditions: Pleasant 66, foggy, full moon

    5 HIM today at the Marsh, for another gloomy gloom and another 4 corners.

    Warm Up – Toe touch hold for 10 count, SSH, Imperial Walkers, Arm Circles, Self-Love, Grass Grabbers, Windmills

    Short jog down Lamarque to the stop sign and back to the court for the Thang.

    4 corners on the court. Freak Nasty, Squats, Merkins, Shoulder Taps on each corner, starting at 40 reps and working down 10 reps each round (might have skipped 20).

    Long side of court bear crawl, short side of court lunge walk. Once done, mosey to the playground for max pull ups and another jog down Lamarque to the first stop sign and back.

    Rinse and repeat to 5:55am.

    Mary
    LBC, Hello Dolly, Rosalita, Flutter Kicks, JLo’s (7), Wife Pleasers, Jane Fonda x 15 IC

    Count, Name, and YHC prayed us out. Intentions for Hammers brother-in- law after a bike accident, Calliope on the South Shore (bike accident), upcoming Holiday safety through the rest of the year.

    Announcements: YHC has the Q Saturday, F3 camping trip this Saturday at Kokomo (see slack), HogsBreath HIM November CSAUP – look for Google Sheet coming soon.

    Thanks for following the lead.

    SYITG – Akbar

  • We did the Mash – from Russo

    Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.

    Warmup 10x-15x IC
    – Sealjacks
    – Torso twists
    – Cherry pickers
    – Toe touches
    I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.

    Thang

    First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
    122 merkins
    222 zombie squats
    322 gas pumps

    Next up: Electric chair
    Using the sea wall:
    – Durkins
    – Urkins
    – Freak Nastys
    – Bulgarian split squats
    – Step ups
    – Box jumps

    Then: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)

    Exercises:
    Jump squats
    Shoulder tap plank jacks
    T merkins
    American hammers
    Crunchy frogs
    SMCs
    Crab cakes
    Star jumps
    Monkey Humpers
    Donkey kicks
    Kid N plays

    Somewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!

    Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
    O – Outlaws (circle ups)
    U – Urkins
    I – Imperial walkers
    J – Jack Webbs (1 Merkin, 4 air presses)
    A – Absolution
    B – Box jumps
    O – Outlaws
    R – Reverse lunges
    D – Donkey kicks

    One final jump scare of 10 burpees and we were done.

    COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.

    Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.

    SYITG

  • Ruckers and Runners – from Waterpik

    Coolish temps 65 degrees. Much better than one or two months ago. All was well at the Scramble today as a nice crowd of HIM assembled at the mandeville city hall
    4.13 miles logged by the runners at a slow but steady pace. Good start to the day!

  • Fog? Smoke? What is it? – from Waterpik

    It seemed like a perfect start to the Halloween season. A heavy, spooky fog mixed with smoke from marsh fires in the area greeted the PAX at the marsh, making visibility low. Cool temps, 60 degrees, it was peaceful on the streets of old mandeville.

    Brief warmup, then hit the playground for 5 sets of pull-ups.

    Main entree today was 4 corners. Mosey around the block stopping at each intersection for 10 merkins, 10 squats, 10 core exercises (your choice). Rinse and repeat until the closing bell.

    Announcements: Russos Halloween themed beatdown on the Lakefront Saturday. Wear a costume! Also, Bushwackers camp out in Mississippi on November 4th.

    Thanks to moby dick for praying us out.

  • Star Light, Star Bright – from Akbar

    Beautiful morning, clear, perfect 51 degrees, starlit sky, and 4 HIM. Still feeling the burn from Legal’s beatdown Saturday, we would press on to work the full body this gloom.

    Warm up
    SSHx20, Imperial Walkers, grass grabbers, windmills, arm circles, self-love, high knees, butt kicks, toe touches

    Playground – 3 sets, OYO. Max Pullups, 10 SSH

    Thang – Mosey to the Lakefront down Marigny stopping at each intersection for 10 Merkins 10 Squats IC. Last 2 sections were 5/5 IC. Moby Dick went 2 blocks and headed back to stretch until we returned.

    Wall – x10 IC – Dirkins, Bulgarian Split Squats and Freak Nasty, Step Ups

    Rips – Supermans x 10, run stairs, 10 Calf raises at top, 10 Rocky Balboa’s.

    Run back to Marsh for a Mary of 30 LBC’s IC.

    Count, Name – and Waterpik prayed us out.

    Announcements – Whacker camping trip in Kokomo early November – check slack.

    Thank for the post fella’s – SYITG – Akbar

  • Zig zagging at the Scramble – from Shooter

    4 PAX took to the streets after a brief warmup of 10IC Good mornings, SSH, Cherry Pickers, Torso twists and leg swings..
    Zig zagged through old Mandeville and returned to the AO where Akbar had returned from Rucking and the PAX finished with some Mary of alternating elbow to knees and flutter kicks..

    Count, announce, COT
    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • New sidewalks are coming! – from Shooter

    8 PAX took the red pill on this mild Thursday Gloom. Brief warmup Good mornings, Toe Touches, SSH, Scorpion kicks and bridges.
    Course was simple Ruckers down Messina to the gate and back… Runners took to East causeway turning on Monroe and down Messina to the gate back to the AO around the park. 6 mins of Mary Left elbow to right knee, F/J, Flutter kicks, Hello Dollies and WW1 sit-ups..

    Count, Announce and COT..

  • Grannies BLT – from Akbar

    Grannies BLT

    Nothing like a BLT sandwich on a hot summer day, but it’s also good on a cool fall morning. Especially after a ridiculous IPC finale consisting mostly of Chest, Shoulders, and Back. Our BLT this gloom was Biceps, Legs, and Triceps and was enjoyed at our close neighborly AO, Grandmothers House. We did have a little chest action for desert.

    Warm Up
    SSH, Grass Grabbers, Imperial Walkers, Toe Touches SSH, Arm Circles, Self Love, Copperhead Squats

    Mosey to the playground for 3x 5 pull ups, 10 squats

    Mosey to Grannies, stopping along the way for Copperhead Squats and Mountain Climbers at each block.

    Grannies visit

    Benches: Freak Nasties and Bulgarian Split Squats x 10 IC

    Pilot House: 11’s Peter Parkers at bottom, run stairs, Sister Mary Catherin’s at the top – 2=1

    Stage: Superman’s and Merkins x10 IC, x8IC

    Grass Patch: Star Jumps, Karaoke to other side for something else, return x 2

    Benches: Freak Nasties/Wife Pleasers x 10 IC, x 8 IC

    Mosey back to the Marsh stopping at 3 intersections for ab work x 10 IC – LBC, Flutter Kicks

    Circle up for a 30 second plank, and we called it a day.

    Count, Name, and Moby Dick prayed us out.

    Announcements – Whacker camping trip Saturday Nov. 4-5, 1 night in Kokomo

    Thanks for the post guys, and the opportunity to lead.

    SYITG – Akbar

  • 13 weeks to Christmas – from Waterpik

    Yes, that’s right. As Hammer pointed out, time flies when you’re, uhhhhh, workin out in the gloom. And Christmas is right Around the corner- – 13 weeks to be exact.

    Beatdown was as follows: Start with 5 merkins and 30 100’s at the first block. Mosey to the next block and add 5 merkins, and subtract 5 100’s. Rinse and repeat, moseying to each intersection down to the lakefront. Head back to the marsh and we did the opposite, Merkins and American hammers.

    Have a good week, men!

  • Get your Rucksack – from Waterpik

    Despite the drop in temps and beautiful mornings, ruckers have outnumbered runners at the scramble the past couple of weeks.

    The Q sheet is empty, please sign up to Q.

    Have a good week guys