F3 New Orleans

Tag: Akbar

  • Runners, Ruckers with Cowbell ahead of schedule and somewhere in between Bushwacker!!! – from Shooter

    Last 2 weeks YHC has decided to strap up with a Ruck sack instead of Mosey at the Scramble.. Although the distance is far less for logging RunCajunRun mileage the mumble chatter is far easier and the change of pace for the Q is welcomed at the present.. Acceleration is a key component of F3, whether in Faith, Fitness or Fellowship (preferably in all 3 categories) YHC has enjoyed the latter with Akbar and JV on the recent Rucks… Sharing the likes of history and traditions enjoyed by my fellow brethren is always interesting.

    Warmup
    10IC Grass grabbers and Merkins along with 20IC Butt kicks, lmperial walkers and SSH..

    Thang
    The traditional route for the runners adding a 2nd loop and the Ruckers 17 mins out and returning. Arrived back at the AO with some of the PAX taking in extra loops for mileage. Rounded up the PAX to finish with some core all 25IC Mountain climbers, Flutter kicks, LBCs, Mountain climbers and Hello Dollies. Offered up intentions for the family who unfortunately lost a child in Slidell yesterday. As well as prayed for PAX safe travels and those celebrating the carnival season. YHC also prayed for the PAX to spread Mercy to those in our communities, workplaces and also those that cross our paths daily, most importantly (personal experience) having Mercy in our own homes..

    Appreciate such a great showing at the Scramble this Gloom from the PAX (9+Q) and welcome any takers for my lead at the A1c tomorrow..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • The Fittest Presidents – from Akbar

    3 HIM at the Marsh today for a celebration of the fittest Presidents.

    Conditions: 67, slightly muggy but comfortable

    PAX: Akbar, Russo, Waterpik

    Warm up: SSH, Self-Love, Grass Grabbers, Toe Touches, Arm Circles

    Thang:

    Celebrate our fittest presidents with Tabata. 46s on, 14s rest, to represent 46 Presidents to date. Almost all Presidents played golf, whether good or not, so some dynamic golf stretches were sprinkled in: Side step ups on bench, Inchworm merkins, lunges with upper body rotation, wife pleasers, single leg wife pleasers, Cat/Cow

    Start at center court, with mosey’s to the bench, playground, and intersections down Noah’s Ark. Return back the same way and finish at center court.

    George W Bush Running Run/Sprint between each block

    Woodrow Wilson Cycling Freddy Mercury

    All Presidents Golf Mixed in throughout

    George Washington Wrestling Bear Crawl
    Abraham Lincoln

    Barack Obama Basketball Bobby Hurley’s
    Jimmy Carter

    Ronald Reagan, JFK Swimming Scuba Steve’s

    George H Bush Baseball Nolan Ryan’s
    Jimmy Carter

    Teddy Roosevelt Wrestling/Boxing Boxers Squat (Al gore punches)

    Gerald Ford Football Up Down Merkins
    Dwight Eisenhower

    Richard Nixon Bowling Bowler’s Lunge

    FDR Rowing Supine pull ups/rows

    And the President credited with the most sports is…… Jimmy Carter.
    Tennis, basketball, track/field, baseball, cross country, golf, hunting, fishing

    Mary: Gas pumps, heels to heaven, Dolly, Rosalita, leg raises, LBC’s

    Count/Name, and Pik prayed us out

    Announcements: Run Cajun Run ends in 7 days – get your mileage in and record your numbers.

    Thanks for letting me lead, and appreciate the follow. Till next gloom,

    Akbar

  • Paul Bunyan ain’t my name but chopping wood is the game. – from Fletch

    Warmup: SSH’s, windmills, merkins, seal jacks, grass grabbers, shoulder taps and imperial walkers.
    Grabbing some coupons we moseyed to the parking lot on side the woodwrights shop. We continued with 10 IC curls for the girls and shoulder presses.
    Thang:15 Wood chops on a tractor tire with a sledgehammer. Upon completion that pax would shout out an exercise for the rest to perform while he moseyed around the block with his coupon. Following the first pax the next in line would start chopping wood while we performed the exercises etc., till we completed 4 rounds. Returning to the Gipper, with a good sweat worked up, Barely Legal prayed us out. Thanks for letting me lead. Much respect for these men.

  • The Merkin Trap, Episode 4: The Search for Plutonium – from Akbar

    Admiral Gail Akbar of the Mon Calamari returns to the Northshore Mothership once again, to fight another battle against Darth Fartsack and the Sad Clown Empire. His secret mission this trip is to investigate the galactical mystery of Plutonium, reportedly found in the NOLA area by some beast named Hawgcycle. The commander of the Rebel forces knew this human was clever and dangerous – using words like isotopes, casualties, retrospect, and defecate in past correspondence about this discovery. He was at this beatdown before, maybe he would return. Key reinforcements – Baby Yoda, Bushwacker, Pickaxe, Chainsaw, and Shooter were missing. But we had new blood to make up the difference – a burly man named Cathe, with medical-surgical powers specializing in catheters, and a visiting pirate from Cape Fear named Teach. We were pleased with our chances.

    The Admiral received this note before his journey:

    Before night falls on this long winter day,
    A shining sword must find its way
    Into your hands and out of the gloom—
    Or Admiral Akbar shall meet his doom.
    To begin your quest for the Sword of Light,
    Call for the help of another to get right.
    You can always depend on an F3 brother,
    As Iron Sharpens Iron, so one man sharpens another.

    PAX

    Waterpik, Dangerfield, Freon, Bubba, Moby Dick, Bean, Russo, Jose 10k, Barely Legal, Speedy, Grundy, Bird, Zoolander, Maverick, Akbar, Hammer, Junior Varsity, Cathe (FNG), Teach

    Conditions – 40ish, no wind, a little foggy

    Warm Up – Arm Circles (F/B), Self-Love, Imperial Walkers, Grass Grabbers

    Thang

    Mosey up and down the Lakefront stopping for 2 exercises in each set, one of which would always be Merkins. 12, 8, 5 IC or 24,16,10 OYO. Each set = 50 Merkins, and most were 50 of another exercise except for a couple done Copperhead style.

    1 – Flag SSH, Merkins
    2 – Rips Calf Raises, Wide Merkin
    3 – Parking stripes Lunge walk, 5 Merkins every 2nd stripe
    4 – Noah Wall Tempo Freak Nasties, Dirkin
    5 – Grass Circle Al Gore/Shoulder raise, Wide Merkin
    6 – Wall Copperhead Squats, Irkin
    7 – Grass Circle Scuba Steve, Stone Mountain
    8 – Grass Circle Al Gore/Shoulder raise, Merkin
    9 – Noah Wall Scuba Steve, Diamond Irkin
    10 – Rips Twinkle Toes, Prime Time Merkin
    11 – Flag Little Manny Crunches, Merkin

    Total 550 Merkins

    Mary – x10 IC

    Fire Hydrants, Leg Raises, Hello Dolly, LBC’s, Lay flat on your back for 1 minute, time called

    Count-o-rama, Name-o-rama. Welcome FNG Cathe! Pronounced Cathy

    Announcements

    – Run Cajun Run, log your mileage
    – Hammer, Grundy, Steve, and Tanked Up! have put together a team to support The
    Nehemiah Project. They will run 48 miles over 48 hours on March 18th at Fontainebleau
    State Park. Check Slack for more.
    – Bird has the Q next Saturday

    COT

    YHC prayed us out with thoughts of words like man, father, husband, brother, friend – all verbs – and to take action this week remembering to flex our heart muscle. Don’t forget tomorrow is Valentine’s Day

    Alas, the Admiral did not find Plutonium, or Hawcycle, or the Sword of Light. But what he did find was a group of men who sharpened each other – enjoying camaraderie, food, and a hot cup of coffee for their efforts. Sad, but undaunted, he shall return next year.

    Thanks for letting me lead, and for following.

    SYITG – Admiral Akbar

    NMM

    Of all days to be late, YHC misplaced the keys and had to hall butt to make it there just in time to start.

    Great to have Teach from F3 Cape Fear make the drive from Gulfport while working out of town for a while.

    Bird brought Ian, a FNG who we named Cathe, pronounced Cathy, he works in med devices sales with vascular catheters.

    YHC had to modify pretty quickly after the Dirkins in the 4th set – in which QIC almost face planted from exhaustion. The plan was to go all the way to the playground and work my way back, but time forced a modification. We still got in around 550 Merkins in an hour

    Grundy showed up late, half way through, and owes 250 Merkins.

    I’ve been reading a lot of Jack and Annie books with the kids, and the poem came from a Merlin Mystery novel. I have to admit, these books are great – historical fiction and mystery combined. Kids and adults alike will love them. Sometimes, the book titles become backblast titles.

    The Plutonium reference came from the master backblast writer himself, Hawcycle. Look back and read it, it’s good stuff.

    Coffeeteria was great, this time including more King Cake, breakfast bowls, and my 2.0’s showed up for sugar and hot chocolate.

  • Ain’t no Tabata in the back of that Honda – from Waterpik

    YHC, the Hammer, and Akbar moseyed over to Noah’s Ark for some Tabata for a beginning of the week beatdown. Cool temps 45 degrees and the pax got right down to business. After a short warmarama, the pax was off, stopping at the intersections along Noah’s Ark for Tabata. at each block we did Inperial Squat Walkers, an intensification Zoolander style. 5 sets of 30s Tabata and off to the next intersection.

    With time almost up, we headed back to the marsh.

    Cot, announcements, and YHC prayed us out.

  • B.O.M.B.S. at the Marsh! – from Shooter

    YHC arrived to the Marsh seeing site Q Akbar sitting in the warmth of his car.. Not eager to exit any sooner than necessary into the low 30s weather, YHC followed his lead. It would prove to be short lived however as JV rolled up behind me and quickly exited.. We gathered at center court and the always reliable Waterpik emerged out of the darkness, however this gloom he exited a vehicle which is uncharacteristic as most post he runs to the AOs.. PAX chattered it up discussing the effects of Tanked ups beatdown from Saturday..

    Warmarama
    Moseyed the block to start things off returning for all IC 15,16,17,18,19 and 20 consisting of SSH, Grass grabbers, Windmills, Arm circles, Imperial walkers and Butt kicks.. Another Mosey around the block..

    Thang
    Partnered up at the picnic benches for Coyote Ugly… Believe the only one to complete the 5 count total with lagniappe was Waterpik. T👏🏼 to Waterpik as it proved more challenging to the YHC than expected..
    Took to the playground for 4 rounds of reverse chin-ups of 5.. Once complete we recovered to the corner for B.O.M.B.S.. With a small modification of half Big boy sit-ups and half LBCs for the last B and time expiring on the squats PAX circled up at center court for count, announce and COT..

    Appreciate you men braving the elements and T 👏🏼 to those PAX in the Midwest and Northwest who endure these harsh temperatures more frequently…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!!

  • LUNGES & LUNGS REDUX – from Einstein

    a light group at the Gipper this morning – missing a few regulars

    after some chit-chat and a short disclaimer, we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Hillbillies, Shoulder Shruggs/Rolls, Imperial Walkers,
    Swimmers, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…

    mosey to the stair case leading up to the Upper Deck of the Justice Center Parking Garage
    heals over hands climb up the stairs, one at a time, while the pax does side staddle hops fore and aft, before regouping

    Thang: (a repeat from the A1C workout a few weeks back – hence the REDUX)
    reverse lunge walk half way down the down ramp, back peddle back up
    reverse lunge walk all the way down the down ramp, back peddle back up
    forward lunge walk half way down the down ramp, sprint back up
    forward lunge walk all the way down the down ramp, sprint back up
    lateral lunge walk – North facing, half the way down the down ramp, sprint back up
    lateral lunge walk – North facing, all the way down the down ramp, sprint back up
    lateral lunge walk – South facing, half the way down the down ramp, sprint back up
    lateral lunge walk – South facing, all the way down the down ramp, sprint back up
    deep squat at every parking space, half way down the down ramp, sprint back up
    deep squat at every parking space, all the way down the down ramp, sprint back up

    mosey back to the flag

    Count-o-rama

    Bubba led us out with a prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • “The cold made my wee wee go pee pee.” – from Akbar

    Things you’ll only hear at Waffle house. This was said as a grown man walked through the door, and decided to tell YHC, Steve, and Russo what business he had to take care of – as if his inner child woke up at that opportune moment. YHC knew it was going to be cold, obviously everyone else knew as well. 5 Pax gathered this cold and gloomy morn. Grover EH’d a guy who fartsacked, but it was great having him in the gloom again. The plan was to get warmed up really quick.

    Conditions: Cold, as mentioned above, with a slight wind.

    Warm Up x 10 IC – High Knees, Butt Kicks, Self-Love, Cherry Pickers, Arm Circles F/B, IW

    Playground: 11’s of Swerkins (plank position, legs in swing ab crunch/Merkin) and Pullups with 25ish yard run in between.

    Mosey to the Lakefront by Rips down Noah’s Ark with a modified Red Barchetta to get the blood pumping. Stop at each intersection for 1 exercise until we reached the wall – 50 SSH, 40 Mountain Climbers, 30 LBC’s, 20 Merkins, and 10 Squats.

    Wall x 20 IC, 2 sets. Freak Nasties and Shoulder Taps

    Stairs at Rips to climb the Stairway to 7. Pax line up in plank, 1 at a time do: 1 Freak Nasty, 1 Dirkin on the bottom step; run up to the top for 1 Squat, run back down the other side. Rinse and Repeat adding 1 rep for 7 rounds. Pik reminded QIC of the time check and we only got to finish 6 rounds.

    Run back to the Marsh in time for COT followed by breakfast at Waffle House.

    Announcements: Krazy Ivan Feb 3rd 8pm. Run Cajun Run – get your teams together, sign up coming. Sponsors due by Jan 26th.

    NMM
    We are told to always plan for more than we need in case time runs out. I had enough for another 30 minutes. I haven’t fully figured out how to work the new Garmin I got for Christmas, Pik saved me from going over. Great conversation as always, which continued as expected at Waffle House.

  • Tribute to Bobby Hurley – from TurboTax

    YHC is no Duke fan. He’s a Georgia fan like Yankee. Go Dawgs! But that didn’t stop YHC from paying a tribute of sorts to the Duke basketball star this morning.

    After a quick warmup of seal jacks, shoulder taps, imperial walkers, Peter Parkers, hillbillies, Parker Peters, SSHs, and merkins, the PAX made its way to the back of the Justice Center for the first of two AMRAPS.

    7 minutes of Bobby Hurleys, broken up into sets of five by a trip up and down the rear Justice Center stairs.

    Bear crawl/merkins and lunge walk/Bobby Hurleys through Oak Alley to the front of the Justice Center for the second AMRAP.

    7 minutes of hand release merkins, broken up into sets of five by a trip of crossover runs up and down the front Justice Center stairs.

    Another trip down Oak Alley…this time sprint/coast and crab walk/crab cakes.

    Mosey back to the Shovel Flag for some Mary. Front plank, Jane Fondas, Scuba Steves, more shoulder taps, Nolan Ryans and finally some dynamic back planks.

    Good work this morning guys. Thanks as always for letting me lead.

  • Easy breezy – from Waterpik

    2 pax along with YHC braved the elements and posted to the milestone marsh on windy chilly morning to start the week off.

    Pull-ups at the playground, then mosey to the lakefront stopping at several intersections for some additional exercises.

    Hit the seas all for 3 sets of Bulgarian split squats and derkins.

    Mosey back to the marsh to circle up for cot.