F3 New Orleans

Tag: Akbar

  • The Humid Wall – from Akbar

    4 strong this gloom with Moby making a Cowbellesque arrival coming in hot for the warm up. We felt the humidity for the first time of the year, unfortunately not the last. With the air nearly full of water already, sweat resting on our skin, unable to evaporate into the air – we got started for a visit to the wall.

    Conditions: Cloudy, 73, 100% Humidity, feels like 93

    Warm Up: SSH, IW, Grass Grabbers, Windmills, Self-Love, Arm Circles F/B x 10-15IC

    Playground: Pull Ups/Jump Squats x10 OYO, 3 sets

    Mosey to Rips stopping at intersections for 10 Merkins and 10 Superman’s, varying cadence, tempo, and OYO

    Rips – 10 Stone Mountains – run stairs with 10 calf raises at the top, 10 Stone Mountains on the other side

    Mosey to the Wall for exercises x10 with a mosey to rips and same exercise on the other side, mosey back

    Dirkins, backpedal, Dirkins

    Shoulder Taps, Karaoke right, Shoulder Taps

    Bulgarian Split Squats, Karaoke left, Jump Squats

    Freak Nasty, karaoke right, Freak Nasty

    Plank Jack, sprint/backpedal

    Dirkins, walk, Dirkins

    Mosey back to the flag stopping for 10 Rosalita’s IC

    Count/Name-o-Rama

    Announcements: Q sheet is full at the Lakefront and Marsh for a few weeks. Grundy, TruCoat and YHC upcoming. Sign up to Q

    YHC prayed us out with intentions for Picks M to feel better and us to glorify God in everything we do.

    Always a great way to start the week! SYITG – Akbar

    NMM
    Its been great having Moby at the Marsh, and of course Turbo Dog. When we left, Moby told Sonny to go get in the car. When we returned, he was waiting faithfully for the Circle of Trust. YHC’s timing was a little off and we finished 2 minutes over, but no one seemed to mind.

  • Good to be back!! – from Shooter

    The gloom was perfect, slight breeze with very mild conditions. These conditions are obviously short lived here in SE LA, so YHC certainly tries to enjoy the lighter sweat angel days before the treacherous humidity and heat return.. 6 other PAX decided to join in as well and the mixture was close to balanced with Ruckers, runners and joggers… Thanks to Hammer for slowing down and pacing with YHC at a 9:30 as the other runners in Steve, Bushwacker and Zoolander clocked in around 8:50… PAX did learn this morning that the Ruckers apparently take detours, which is obvious why they always seem to show up right at 6 when the Mary or follow the leader as of late is done and over 🤫🤫, however today was a little different as Akbar and Russo returned a little early..

    Warmup
    10IC Self love, Windmills, Arm circles, Imperial squat walkers, toe touches, scorpion kicks and a little stretch.

    Thang
    Standard route with an extra loop for runners and a partial entry and turn around for Hammer and I.. Returned and completed some Mary of 15IC Right elbow to left knee, F/J, LBCs, Superman’s and 15 OYO WW1 sit-ups and Big Boy sit-ups.

    Count, announce and COT

    Glad to be back in the Gloom and until the next 👍🏼👊🏼✌🏼!!!

  • The Old Guy Leads a Little Burn – from Mobydick

    YHC ie the Old guy’s first Marsh was a round out of the Leg and Arms of the Gipper and A1c
    Think Core and more core.

  • Return of the Pax – from Russo

    With all due respect to Mark Morrison, and unbeknownst to me when YHC arrived, today was a day of returns. A Return of the Mack (Pax) at Granny’s. First up: a tanned, rested, and ready Shooter, full of fish, beer, and sangria (but no ice cream), as even the pull of a Mediterranean cruise is nothing compared to the friendly confines of Grandma’s House.

    Next up: Akbar, making a return from the valley of temporary single parenthood, where he had to be both hunter/gatherer for his brood and bedtime story teller, among his other numerous tasks at Casa Landshark It’s a Trap!

    Then, in an appearance that stunned YHC: a vigilant Cowbell! And at 5:14!! He either sensed his ears burning from the pax wondering how/where he’s been, or he knew it was JV’s turn to Q.

    Finally, it was the return of Bushwhacker, hobbling from weekend activities where sacrifices were made to the water gods. With this now a 2-week streak of posts, Bushwhacker is dangerously close to something that could be considered a Granny’s regular, but we all know there is no such thing.

    With the pax confirmed, off we went in 57 degree weather, infirmities and all.

    Warmup – all IC, 10x to 15x
    – Sealjacks
    – Toe touches
    – High knees
    – Cherry pickers
    – Hillbillies
    – Grass grabbers
    – Butt kicks

    Thang

    YHC passed the newly refurbished bridge on the trace, close to Jackson Ave., on Sunday, so a mosey to the bridge was in order (the tunnel needs a break), stopping every block or so for 5 8-count bodybuilders, then adding 10 monkey humpers, and then 15 LMCs.

    Once we reached the bridge, it was cross the bridge in varying fashion, with 10 merkins and 10 crunchy frogs after every crossing.

    Crossing the bridge, we did:
    – sprints (2x)
    – Bear crawl
    – Lunges
    – Side shuffles (2x)
    – Back pedal (2x)
    – Murder bunnies

    Mosey back to start, with more 8CBB’s thrown in, and we arrived back for a one minute plank.

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

    Gents, I know at least a couple of you were dealing with injuries, so much respect to you for joining us. You could have chosen to sit it out, but your fellowship was much appreciated.

    SYITG

  • Return of the Pax – from Russo

    With all due respect to Mark Morrison, and unbeknownst to me when YHC arrived, today was a day of returns. A Return of the Mack (Pax) at Granny’s. First up: a tanned, rested, and ready Shooter, full of fish, beer, and sangria (but no ice cream), as even the pull of a Mediterranean cruise is nothing compared to the friendly confines of Grandma’s House.

    Next up: Akbar, making a return from the valley of temporary single parenthood, where he had to be both hunter/gatherer for his brood and bedtime story teller, among his other numerous tasks at Casa Landshark It’s a Trap!

    Then, in an appearance that stunned YHC: a vigilant Cowbell! And at 5:14!! He either sensed his ears burning from the pax wondering how/where he’s been, or he knew it was JV’s turn to Q.

    Finally, it was the return of Bushwhacker, hobbling from weekend activities where sacrifices were made to the water gods. With this now a 2-week streak of posts, Bushwhacker is dangerously close to something that could be considered a Granny’s regular, but we all know there is no such thing.

    With the pax confirmed, off we went in 57 degree weather, infirmities and all.

    Warmup – all IC, 10x to 15x
    – Sealjacks
    – Toe touches
    – High knees
    – Cherry pickers
    – Hillbillies
    – Grass grabbers
    – Butt kicks

    Thang

    YHC passed the newly refurbished bridge on the trace, close to Jackson Ave., on Sunday, so a mosey to the bridge was in order (the tunnel needs a break), stopping every block or so for 5 8-count bodybuilders, then adding 10 monkey humpers, and then 15 LMCs.

    Once we reached the bridge, it was cross the bridge in varying fashion, with 10 merkins and 10 crunchy frogs after every crossing.

    Crossing the bridge, we did:
    – sprints (2x)
    – Bear crawl
    – Lunges
    – Side shuffles (2x)
    – Back pedal (2x)
    – Murder bunnies

    Mosey back to start, with more 8CBB’s thrown in, and we arrived back for a one minute plank.

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

    Gents, I know at least a couple of you were dealing with injuries, so much respect to you for joining us. You could have chosen to sit it out, but your fellowship was much appreciated.

    SYITG

  • Late to the Party – from Akbar

    7 strong this morning, with YHC 15 minutes late, setting the alarm for 4:50 pm. Body clock woke me up, quick text to Hammer to get us started, and on the way. Arriving to 6 pax and the shovel flag that Quarterpipe picked up from a previous beatdown, we were ready to go. Day 1 home alone while the M is out of town for 2 weeks. Expecting the Whacker to show up after 3 days of silence, disappointment set in for a no show. Great to see Moby Dick down from Covington.

    Hammer got started with 11’s, Merkins and abs – which didn’t register with YHC – we started with a DORA. Plank Jacks, Merkins, and abs of choice. P1 works, P2 runs to the white mailbox and back to relieve.

    Head to the playground for pull ups and jump squats x 10 OYO, 3 sets

    Benches: Bulgarian split squats and freak nasties x 10 IC, 2 rounds

    To the swing set for Swerkins – Feet on swing, Merkin and tuck x 10. Jump squats after x10

    Lungewalk to center court and finish with abs x10 IC
    Flutter Kicks, Rosalita, Wife Pleasers, E2K left and right, Hello Dolly.

    Count, Name, and Hammer prayed us out with thoughts of his case and me home alone with kids for 2 weeks while the M is out of town.

    Announcements – Zoorich Classic Saturday at the Lakefront. Men’s Dinner and speaker at St. Timothy Thursday.

  • 2 PAX and a few coupons will work!! – from Shooter

    With fart Sacker Wacker making it official, only Akbar and YHC would descend on the Marsh on this beautiful Gloom.. Most of the regulars like Hammer and Waterpik are away enjoying some family time..
    Sharing some great chatter, Akbar and I eventually started the day with 20IC SSH, 15IC Toe Touches, 10IC Grass grabbers and 5 Merkins.. Moseyed the only time around the block and back..

    Deck of cards in hand with a cheat sheet winky for the exercises. Coupons included 30lb ruck plate, cylinder block, 5 gallon pickle bucket filled with water and a jump rope…
    Objective was simple ♣️ P1 Bearhug bucket squats while P2 held Al Gore F/J , ♠️P1 Chest press and P2 Mission Impossible hold F/J,♦️P1 Kettle swings and P2 jump squats F/J,❤️ P1 Jump rope 2x card value in seconds P2 SSH F/J..

    Jokers were in play and both showed up. 20 pull-ups OYO.. Made it through about half the deck..

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

  • Repeato – from Akbar

    4 PAX this morning for a muggy beatdown at the Marsh. Usual arrival at 5:10 to see Waterpik and Hammer picking up trash and stretching. An on time arrival from Whacker and we were ready to get to work. YHC remembered the Q late in the day and headed to the backblast to repeat a workout over a year ago.

    Conditions: 73 degrees and Humid
    Warm Up: SSH, Grass Grabbers, Arm Circles, Windmills, High Knees, Butt Kicks

    Playground: 10 pull ups, 10 merkins, 3 sets OYO

    Mosey to the Lakefront wall for the Thang. Exercise on the wall x10 IC, various mosey to the street for second exercise x 10 IC and sometimes OYO

    Bulgarian Split Squats, lunge walk, Calf Raises
    Dirkins, Bear Crawl, Bouncy Squats
    Freak Nasty, Crab Walk, Superman
    Stone Mountain, backward lunge, Shoulder Taps
    Repeat x2, mosey back

    Mary
    LBC, Flutter Kicks, Rosalita, Jane Fonda x10 IC

    Count, name, and Hammer prayed us out with intentions for family and those in the Rolling Fork, MS tornado this weekend.

    Announcements
    Fury Convergence at the Lakefront Saturday 6am to 6pm.

    Always a pleasure to start out my week with you guys. Thanks for following my lead, Akbar

  • Modified Bert WOD – from Akbar

    Party of 1 on a chilly gloom to honor Corporal Albert P. Gettings, US Marine of Fox Company who passed on Jan 5 2009.

    50 Plank Jacks
    100 Irkins
    150 Lunges
    200 Squats
    150 Lunges
    100 Irkins
    50 Plank Jacks

    YHC prayed out for in thanks for his service and other military who keep us safe.

    Announcements
    T Claps to all who supported Jose 10k, Hammer, Speedy, and Tanked Up! at the Endurathon this weekend.

    Convergence April 1st – The Fury 12Q from 6am to 6pm at the Lakefront. Check slack to sign up for the beatdowns, bring family and friends

    SYITG – Akbar

  • Happy St.Patrick’s day 2023 – from Jose10k

    What a fine morning to celebrate St. Patty’s day. Of course there was a warm-up, of course there was music (Irish Celtic Rock), and of course Moby was there too. I mean, he and I are preparing for a cage match against Russo and the Pelican. I like our odds.

    There once was a fellow O’Doole, Who found little red spots on his tool, His Doctor a cynic said Get out of me clinic, And wipe off that lipstick you fool!
    THANG ONE
    4 LEAF CLOVER
    4 corners with 5 burpees each, bear crawl the short lengths, back peddle the long portions

    There was a young lady named Bright, who traveled much faster than light. She set out one day in a relative way, and came back the previous night

    THANG TWO SHAMROCK RUN
    Exercises:
    Squats x 20
    Hand-Release Merkins x 20
    Air Presses x 15 IC
    McParker Peters x 15 IC
    Reverse Crunches x 20 (Rocky Balboas alternative)
    O’Lunges x 15/leg
    Carolina Dry Docks x 20
    Kangaroo Kicks x 15/leg

    There was a young man from Savannah Who died in a curious manner, He whittled a hole In a telephone pole, And there…electrified his banana

    THANG THREE: Celebrations has gone too far
    Drunk from drinking too many Guinesses: Nolan Ryans 20IC
    Arrive home to the misses: Wife Pleasers: 20 IC
    She declines your advances, so you decide to hump the monkey: Monkey Humpers: 20 IC
    She gets impressed with your form, so she invites you back in: Pickle Pushers 20 IC

    : There once was a nympho named Jill who tried dynamite for a thrill. They found her vagina in North Carolina and bits of her boobs in Brazil

    Finish up with some round robin Mary: leg lifts, squats, calf raises, LBC’s, Al Gore Thorougoods, Rosalitas
    COT: extra thoughts for the runners of the endurothon, Happy Hour in Slidell to come. Akbar prayed us out. Afterwards, the group reflected on how important F3 is to them, and how grateful they are to be a part of it. Each aspect has it’s importance. It was an honor to lead y’all, and the limericks I have written are much cleaner than the ones BBQ told us. Happy St. Patty’s day to you all. SYITG

    A pirate, history relates, Was scuffling with some of his mates, When he slipped on a cutlass Which rendered him nutless, And practically useless on dates