F3 New Orleans

Tag: Akbar

  • To Hell with the Devil – from Akbar

    And the devil is running (and the title album of Christian metal band Stryper’s 3rd album.) After Iron Pax week 2 and the BDE Burpee Mile – feet, shins, and lower back hurting – YHC went back to the basic building blocks. The good ole Four Corners.

    Conditions: 67 degrees!

    PAX: Bushwhacker, Duke of Hazzard, Moby Dick, Waterpik, Hammer, Akbar, Turbo Dog

    Warm Up: SSH, Hilbillies, Imperial Walkers, Cherry Pickers, Self-Love, Windmills, Grass Grabbers, High Knees, warm up jog down to the first block

    Thang – 4 Corners
    2 exercises x 10 OYO at each corner of the court, with block carries in between. Rinse and repeat until time. Instead of Christian Rock, or Heavy Metal, we opted for Grover’s Camp playlist.

    Rounds
    (1) Chest Press, Rows
    (2) Shoulder Press, Prisoner Squat
    (3) Skull crushers, curls,
    (4) LBC, Freddy Mercury

    Mary: LBC’s, JLo’s, Plank, Mountain Climbers, Little Manny Crunches

    Great to start my week off with y’all.

    SYITG – Akbar

  • Escalating IPC – from Russo

    75 degrees to start this morning, for a split IPC / non-IPC beatdown at the lakefront.

    Warmup – there was one, but Jose had YHC distracted with discussion of soft hands, tailbone skin, and defibrillators.

    Thang

    7 for IPC week 2 (lots of running, modified burpees and merkins) and 5 for non-IPC, including Steve who joined us about halfway through because the 4 of us were basically camped out in front of his house arguing about the merits of Notre Dame’s schedule and the coaching acumen of Brian Kelly.

    Non -IPC was what YHC calls the Escalator: 10 round of 10 exercises. Each exercise gets a rep count from 1 to 10 depending on round. 55 reps for each total. Or, as Chewy succinctly summarized: “So, Soduku?”

    Exercises
    – Partner merkins
    – Jump squats
    – Leg raises
    – Star Jumps
    – Imperial squat walkers (2 is 1)
    – Donkey kicks
    – Big boy sit-ups
    – Wide merkins
    – Kid N Plays (2 is 1)
    – Murder bunnies

    COT, NOR, Annoucements, Prayer. Big thanks for the healthy Cowbell twins, special intentions for Egg Toss’ mom, Steve’s MIL, and JV’s sister.

    Turkey trot is coming, sign up to Q, show up to get beatdown. Step out of your comfort zone and make a weekday beatdown, even if it has to be the A1C.

    I appreciate all of you HIM. SYITG

  • 45 gets you a 300% attendance increase too – from Russo

    72 degrees this morning for the Splashpad, which had two new visitors over last week. Must be the chill in air.

    Warmup (all 10x)
    – Seal jacks
    – High knees
    – Butt kicks
    – Arm circles
    – Toe touches
    – Imperial walkers

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 20 squats, 30 flutter kicks.

    At the bridge:
    One side – 10 crunchy frogs
    Mosey
    Other side – 10 big boys

    Rinse and repeat, dropping reps to 9, then 8, etc. to 1, and swap mosey for Carioca, side shuffle, and back pedal.

    It sounds more complicated than it was.

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

    Three fine options if you’re so inclined for tomorrow:

    – Never Forget 5k Run / Walk with Bushwhacker
    – IPC at the Lakefront with Grundy
    – Non-IPC cake walk with YHC

    Fantastic mumble this morning around football, politics, and unique study habits.

    Thanks for joining and we’ll do it again soon.

    SYITG

  • The scramble – from Waterpik

    The scramble welcomed, Weeblo, a down range visitor from Jackson, MS today. Look for a man driving a U Haul truck and you might find him at your AO.
    We took the lakefront route today at a slow, east pace, but enjoyed the slightly cooler temps than the summer brought just last month.
    It was good to be present and accounted for this morning men. I enjoyed the camaraderie.

  • Labor Day Murph – from Akbar

    9 strong for a Labor Day Murph, followed by coffeeteria. We can go to Waffle House anytime, but it sure tastes better after a Murph.

    PAX -Akbar, Bird, Hammer, Hogsbreath, Moby Dick, Russo, Shooter,
    Jose 10k, Sogo

    7am start, with most arriving early to discuss LSU football among other things. Warm up consisted of SSH, Self Love, Grass Grabbers, Windmills, Cherry Pickers, Imperial Walkers, and some other things.

    We ran the original Milestone Marsh route down Livingston to the wall for the runs. Then broke up to 20 sets of 5/10/15 OYO, finishing with a mile.

    Tunes ranged from Zebra, Dash Rip Rock, and Rush to Big Tymers and a theme song from Avengers. SOGO was first to finish with Russo and Bird not far behind.

    Count, Name, and SOGO prayed us out.

    Waffle House was lively with great conversation centered around music and movies as usual. Michael Jackson was on for the first 20 minutes, Jose 10K showed us some dance moves, and we talked like high school girls. All while Moby talked to a guy in the parking lot for 30 minutes and may have bought a motorhome.

    Thanks for following the lead,

    SYITG – Akbar

  • New temps bring back old faces at the Scramble!! – from Shooter

    With noticeably different temperatures this Gloom, the Scramble had an unusual feel for August with temps in the mid 70s. It also brought out an unusual HIM in Jose10k. This time of school season we are left with only seeing Jose10k on Saturdays or if you make a post at the A1c your sure to have the music and commentary he brings to each beatdown..
    Arriving close to time the PAX had already been chattering it up about YHC and how his birth name doesn’t fit the man, but being from KennaBra maybe that’s a compliment..

    Brief warmup of 10IC Toe Touches, Grass grabbers, Torso twists, Imperial walkers, Wife pleaser holds (Jose10k showing off one legged) NOT that we were looking 😬and closed with opposite elbow to knee F/J..

    Thang
    Akbar and Jose10K took to Rucking while the remaining PAX moseyed to Monroe circling through the Hermitage back to Monroe to West Beach down to Lakeshore U turning back up West Beach and circling back through Hermitage returning to AO with 3 mins.
    Took to 6 for Little Manny crunches, Mountain climbers, Peter Parker’s and Parker Peters..

    Appreciate the newly named “WifePleaser” taking us out!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Tuesdays with Granny – from Chewy

    YHC wanted to share with you about a fantastic morning with the Pax at the Mandeville Trailhead. The session was invigorating, starting with a 15-minute yoga session with a vinyasa flow. The energy remained high as they moved on to step-ups supersetted with incline push-ups and step-ups supersetted with shoulder taps.

    The group’s dedication was truly inspiring as they tackled a series of stair climbs followed by squat jumps, starting from 11 reps and working their way down to 1 rep. A round of stop-motion lunges and single-leg Romanian deadlifts kept the momentum going, pushing their limits further.

    The session concluded with gluteal bridges and side planks, leaving everyone feeling accomplished and motivated. The sense of community and shared determination among the PAC made this morning one to remember. Looking forward to more empowering sessions like these!

  • Return of The Ruck – from Steve

    I feel like that may have been a BB title a few months back? The Rucking Crew, Ruck Off, Ruck in the Middle With You…. I don’t know, the puns are endless but my little mind seems to go to the same old, tired ones. Regardless – the ruckers have returned! At least, for one scramble outing. With JV off to Warsaw and Nuremberg and other WWII-affiliated cities, it could all fall apart next week. But his and Akbar’s return this week couldn’t have been better timing for the tireless Russo, who suffered some sort of heat exhaustion last Saturday and was fully prepared to ruck alone if necessary. This heat is no joke.

    And this Thursday morning was no different – the same brutal conditions we’ve been dealing with for months now. Pelican, who hibernates in the summer, may well stay hidden until 2024 the way this summer has been going.

    YHC can no longer say we took the “usual route” since there is no usual route these days. Shooter likes takes us on a walkabout through the jungles of Greenleaves and the wilderness of Mariner’s Blvd., seeking out uncharted territory (or trying to lose us), while Pik prefers the lakefront loop and back, and Bushwacker, well, YHC didn’t experience it, but Bushwacker prefers something called “Follow the Leader,” which involves parkour and stunts that might be found on MTV’s Jackass. Hey, to each his own. YHC prefers the Pik route, so we did that – the runners hit Coffee and looped back, while the ruckers did a 17 minute out and back.

    All survived. Few complaints. And that’s because these men know what it’s like out there in the “real world.” Well… let’s say that with most of these men being in their mid-40’s, they’re at least beginning to get a vague idea of this real world. If you think you’ve experienced it, just ask Hammer’s dad. You’re probably close, but not quite there yet.

    Thank you men for the camaraderie and the accountability, appreciate you all.

  • Hurt Locker – from Akbar

    You’ll know it when you’re in it. Google definition: to physically mess someone up, badly. AKA a world of pain.

    Unlike the movie – we weren’t disarming bombs in the heat of combat, recklessly plunging men into a deadly game of urban combat, didn’t have to control a wild leader, no cities exploding into chaos, and may not have changed every man’s character forever.

    There wasn’t even a locker per se, but the 13 men who showed up to make themselves better for the day were in a sense locked into the beatdown.

    Did we have to overcome obstacles? Were we challenged? Was there sweat and complaints? Absolutely. There was enough bang to send us all to Jesus, but we didn’t die. We made ourselves better today.

    Conditions 79,WNW wind 4, 5% cloud cover, still hot

    Warm Up: x10 IC: SSH, Imperial Walkers, Hillbillies, Grass Grabbers, Self-Love, Toe Touches, Windmills, Merkin, Squat, 2 burpees
    _____________________

    Mosey toward the Gazebo for the main thang at the wall, with various moseys to the street and back in between. 20 reps for the first exercise, 30 for the second, and 2 burpees to wrap it up.

    Merkin, Squat, Burpees
    Dirkin, LBC, Burpees
    Irkin, Sumo Squat, Burpees
    Stone Mountain, American Hammers, Burpees
    Merkin, Lunges, Burpees
    Dirkin, Mountain Climber, Burpees
    Irkin, Sweat Angels, Burpees
    Wide Merkin, SSH, Burpees

    _____________________
    11’s at the wall – Freak Nasties and Supermans with a run in between

    7’s – Plank Jacks and Squats, Bear Crawl/run

    _____________________
    Mosey back to the flag for a Mountain Climber Ring of Fire

    Hold plank, start with 1 MC and add 1 each time around the circle – ended up stopping at 5.

    ____________________
    6 minutes of Mary, x10 IC

    LBC, Wife Pleaser, E2k, Little Manny crunches, Nolan Ryan, Heels to Heaven, Flutter
    Kicks, Plank, Down Dog, Cobra

    Count, Name, and Mathlete prayed us out.

    _____________________
    Announcements

    Iron Pax: Week 0 next week
    Grow Run NOLA – need more men or the event will be canceled. See Slack for details and sign up, or get with Fracsac
    Never forget 5k run/walk in Covington, Sept 9th

    Thanks for following my lead👊
    SYITG – Akbar

  • Red Barchetta – from Akbar

    The 4 Milestone Marsh regulars woke up to take the Red Pill this morning, on a seemingly cooler morning temp of 79 with 93% humidity. Which felt fine, until we starting moving.

    We celebrated the Red Barchetta today, a Red Ferrari V12 that left the Maranello factory in 1947 built for racing. Also, the classic Rush song, which gets your heart rate up like you’re speeding on country roads. The song was based on a short story about a time in the future when there were motor laws, making it illegal to joy ride. A young man gets his uncles Barchetta out from storage in a barn and heads out on the open road. Another example of songs that aren’t made like that anymore.

    PAX: Akbar, Moby Dick, The Hammer, Waterpik, Turbo Dog, Milestone Marsh, F3 Northshore

    Warm-o-rama
    Good mornings, Toe Touches, Self-Love, Windmills, Imperial Walkers, Hillbillies, Arm Circles

    Head to the Playground for 5 Pull ups, 10 Squats, 3 rounds, OYO

    Take the original Milestone Marsh mosey to the Lakefront wall, stopping at each intersection for Tempo Merkins and Superman’s x 10 IC.

    Lakefront Wall: x10 IC Freak Nasty and Bulgarian Split Squats

    Red Barchetta – Yardages were approximate
    • 100 yard Dash, 100 SSH
    • 75 Yards 75 Mountain Climbers
    • 50 Yards LBC’s
    • 25 Yards, Merkins
    • 10 Yards – Sister Mary Catherine’s

    Work Back to Marsh, stopping along the way for Merkins and Squats

    Mary, 30 second holds: Down Dog, Cobra, Child’s Pose

    Count, Name-o-rama

    Announcements
    – YHC Q on Saturday
    – Iron Pax Starts September, see slack for sign up
    – Q sheet is blank – sign up to Q
    – Never Forget 5k Run/Walk September 9th in Covington
    – GrowRun NOLA October 14, see slack for details

    YHC prayed us out with thoughts for the Bigler family, those returning to school, and thoughts of goodness and chances to lead this week.

    SYITG, Akbar