F3 New Orleans

Tag: Barely Legal

  • Split Q (IronPax and Cakewalk) – from Russo

    78 degrees to start today, and looking for any reason for positive weather news, (1) there was no rain and (2) it was slightly less humid than it has been. Really good start to the morning for a split Q of IPC week 0 and a birthday cakewalk.

    Warmup (between 10x and 14x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Grass grabbers

    Thang: while Zoolander took half the pax to the west for IPC, YHC led a cakewalk (trademark to either Grundy or Zoolander), your basic descending ladder of exercises and reps, starting at YHC’s age (in this case, 44) and work your way to 1, with some moseying in between around Old Mandeville/Lakefront.

    The order:

    44 High knees (2 is 1, which YHC forgot right off the bat and thought “count by 2”, so thanks to Jose for keeping me honest. Math is hard)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo Ohno’s
    36 Freak Nastys (correctly guessed by JV Raider Pride!)
    35 step ups (also correctly guessed by the Pax)
    34 flutter kicks
    33 butt kicks (2 is 1) (lead IC by the entire pax rotating, very nice job, gents!)
    32 Peter Parker’s (2 is 1)
    31 imperial walkers
    30 Shoulder taps (2 is 1)
    29 American hammers
    28 Monkey Humpers (Happy Birthday JV!)
    27 Merkins
    26 Smurf jacks (where we were joined by Ms. Cute Young Jogger, who either (1) felt bad for the old guys struggling to mosey and catch their breath, (2) knew it was JV’s birthday and wanted to give him an early birthday present, (3) was on a runner’s high and wanted to be friendly on a Saturday morning, or (4) some combo of all of the above)
    25 leg raises
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks, which Moby was having none of)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 big boy sit-ups
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks (an ode to Shooter)
    8 wife pleasers
    7 merkins
    6 6 inch drills
    5 Carolina dry docks
    4 SMCs (2 is 1)
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out.

    Thank you, gents, for either joining me or pushing yourself hard with IronPax. And a larger thanks to each of you for not only pushing me harder, making me better through your example, and providing friendship for 4 of my 44 years, but for being a light in your families, work, and communities.

    SYITG

  • Kickball Redeaux – from Akbar

    21 strong at the Lakefront for a redeaux of Kickball. This time, it was simple.

    Conditions
    Wet, muggy, just another day in SE Louisiana.

    Warm Up
    SSH x20 IC, Grass Grabbers, Butt Kicks, Self Love, High Knees, Imperial Walkers, Mountain Climbers, Merkins – x15 -10 IC

    Thang
    Mosey to the baseball field, count off 1’s and 2’s and teams were made. Regular rules apply this go round, with exercises called by QIC at random of Merkins and Sister Mary Catherines. Team 2 came out strong with a big lead, while Team 1 went 3 and out pretty quickly. A modification was made to not let all the kids kick first, and it was better. After a couple of innings, we were getting stomped. At this point, Mathlete had a suggestion that YHC implemented- Team 2 would have to Bear Crawl the bases to give us a chance. We made a short rally, but still got squashed by double digits.

    We headed back to the flag a little early since we didn’t really exercise that much and YHC implemented the Red Hot Chili Pepper. A standard of Hogcycle, we did Merkins and Squats to finish out in 3 rounds. Merkins and Squats x20 IC, Merkins and Squats x15 IC, Merkins and Squats x 10IC

    Count, Name
    Announcements

    Sept 10 5k/5mile at Covington trailhead

    Iron Pax is coming in September

    Hammers bible study Wednesday at 8:30 at the Crisi Pregnancy Center

    Bubba prayed us out with special prayers for JV’s Grandma who passed this morning at 98.

    Head to Coffeeteria and called it a day

    Thanks for following my lead – Akbar

  • Mosey-Go-Round – from Einstein

    …hitting the Covington hotspots

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Arm Circles, High Knees, Thumb Drives,
    Butt Kicks, Hi Jack Hi Jills, Neck Rolls

    Thang:
    Mosey to the Taj Mahal back lot; leg swings: left to right and front to back, using the parking stanchions for support.
    Then a ladder set using the parking stripes as a template, run up – back peddle back in 2,4,6,8, parking spaces for the ladder rung spacing, then repeat side shuffling to the left, repeat side shuffling to the right
    Mosey to the front of the Taj Mahal; plank up for a set of shoulder taps, peter parkers, and parker peters.
    Mosey to the Justice Center parking garage ramps; for the usual – lung walk backwards half way up then sprint the remainder repeating to the upper deck.
    Then a ladder set of star jacks, starting with one then adding one at every other parking stripe – total 91 star jacks.
    Then a ladder set of squats, starting with one then adding one at every other parking stripe – total 91 squats.
    Mosey back to the AO depot

    Mary:
    Rosalittas, V-Ups,

    Count-o-rama

    Bubba led us out with a prayer.

  • You say Tabata I say TabAta – from Mobydick

    Drizzle in the gloom at the Gipper. YHC has become a fan of Tabata and encouraged by the ideas that short intense resistance is a better fat burner than cardio. I really don’t like cardio. So my Q consisted of 5 exercises with coupons in 5 rounds 1 minute each of Squats Presses Tricep curls Fore arm curls and grave diggers. Rest for 1 minute in between was a variety of stretches. Constant full body motion

    BBQ and Bubba brought along a FNG so the low cardio gave us a chance to mumble chatter introduce these guys to F3.

  • Rockin’ Mosey – from Akbar

    9 strong at the Gipper today for a Copperhead style partner beatdown. Great to see the number back up! YHC arrived at 0600 on the dot to get started. Great to have Bean aka Batman back in the mix.

    Warmorama – SSH, arm circles, high knees and some other stuff and we headed to the rock garden.

    Thang
    Partner exercises where P1 does exercise and P2 does a mosey to the Smokehouse and moseys back. 3 sets of each Copperhead style for the rocks.

    Set 1 x 3
    P1 45 degree shoulder press
    P2 Bear crawl

    Set 2 x 3
    P1 Curls
    P2 Flying Nun – lunge walk with arm circles

    Set 3 x 3
    P1 Triceps
    P2 Hallelujah High Knees – if we only had a camera

    Set 4×3
    P1 Merkins straight up
    P2 Rock carry

    Mary
    Copperhead Squats x 10

    Announcements
    Gnarly Nutria next Wednesday across the lake
    Russo’s 5k trail run after the beatdown Saturday at 0900. There is still a spot left if anyone wants it.
    Goose’s St Vincent 500 2 man race beatdown August 13th
    Hammer is starting a Bible study in August at crisis pregnancy center

    NMM
    YHC was just in time for 6:00 due to oversleeping. Maverick was on Cowbell time and caught up with us at the Justice Center. QIC was asked what size rock to pick, and the answer was whatever you want. Which should have been a small one.

    Great to have Bean (aka Batman) back, and great stories about the bats and the cost of a Rabies shot. Mumblechatter was all over the place and included Grover, a nude bar, bats, Turbos beatdown last week, and the Cake walk.

    Thanks for following my lead – Akbar.

  • Back in the Game – from TurboTax

    Great to be back in the game with my F3 brothers. 7 strong at The Gipper this morning. After a warmup of butt kicks, shoulder taps, high knees, Peter Parkers, seal jacks and Parker Peters, we moseyed to the Taj Mahal for some EMOM action. Bobby Hurleys, curtsey squats, toe touches, ice skater hops and Sister Mary Katherine’s were the order of the day for 30 long minutes. Finished things off with some wall sits and vertical jumps before returning to the Shovel Flag where Fletch prayed us out. Thanks for letting me lead guys.

  • Rocks and Blimps with a Splash of Merlot – from Akbar

    YHC took the late-night Q with a plan in mind for a different beatdown, where the PAX would pick up some bricks and mosey around carrying them the whole time doing exercises. The plan was quickly modified since there were no bricks, so we took a mosey for some time to think. Great to see Murdock again who brought his 2.0’s Demo and Varsity, who got named at the 007 this week.

    No better way to think than stop at the Rock Garden – so we each grabbed a rock and went through Shoulder Presses, Chest Presses, Skull Crushers, Rows, and Curls x 15 IC. During which time my brain clicked, and we continued to the Justice Center for BLIMPS.

    The route was from the first bench, past the Smokers Lounge, up the stairs for 10 Jump Squats, then return. Bear Crawls to the benches; Lunge Walk to Smokers Lounge; 10 Irkins at each bench; 10 Merkins at each light; 10 Peter Parkers; and 10 Squats at each bench.

    Varsity splashed Merlot after the Merkins but kept on pushing like any good kid would do.

    Back to the Rock Garden to finish where we started. x10 IC – Chest Presses, Rows, Curls, Shoulder Presses, Skull Crushers, and Good Mornings. BBQ requested a torso twist to help with our golf swings, and lead cadence for the finisher.

    Back to the flag with time for LMC’s, LBC’s and Hello Dolly x15 IC. Count, Name, and Murdock prayed us out.

    Announcements: Gnarly Nutria July 20th, 4th of July 5k in Covington, F3 Thibodaux CSAUP August 13th, Russo’s Big Easy Big Heart 5k July 16th

    Thanks for following my unthought out lead, always a pleasure to spend a Wednesday morning with y’all – Akbar

  • Awww Crap! – from Akbar

    6 men chose the Red Pill this morning for a hot mosey around the Gipper.

    PAX: Hammer, Akbar, Moby Dick, BBQ, Barely Legal, Jose 10k, F3 Northshore, The Gipper

    Conditions: Clear, 72°F, Feels like 73°F, Humidity 80%, Wind 1mph from NE

    Warm Up x 10 IC mostly: SSH, IW, Hillbillies, Cherry Pickers, Arm Circles F/B, Self-Love, Grass Grabbers

    Thang 1: Rock Garden for Curls and 45 degree shoulder press x 10 IC, 3 sets. Much shorter than Mavericks nightmare last week.

    Thang 2: Justice Center benches: Freak Nasties and Bulgarian Split Squats x 10 IC, 3 sets

    Thang 3: 11’s on the Justice Center Stairs. Merkins at bottom, Y Supermans at top, 5 Calf Raises every 4 steps on the way up.

    Turbo Dog took a dump at the entrance to the Justice Center, possibly a metaphor for some. Then 2 ladies made their way up the stairs saying hello to Hammer.

    Finishing 11’s we helped Moby look for a cleanup device, which was found, and while Moby was cleaning up we did Freak Nasties and Dirkins on the benches IC
    .
    5 minutes left, Mosey back to the invisible flag for E2k both sides x 10 IC

    Countorama, Nameorama

    Announcements:
    BBQ is a Grandaddy! Another possibly very tall boy.
    TopGun 2 movie at The Movie Tavern 8:45 tonight.
    The Elite Part 2 at the Lakefront Saturday with Tanked Up!
    Sign up to Q and write a backblast!

    COT: Hammer prayed us out with thoughts of BBQ’s mom who is doing better and his new grandchild, the school shooting last week, Ukraine, and a wayward bullet killing a lady at a graduation at Xavier recently.

    Thanks for following my lead – SYITG. Akbar

  • Fire Fighter Challenge Part Deux – from Bushwacker

    I feel I’ve been so delinquent in my commitment to F3 lately and it showed as I tried to start the warmorama. IMHO (as the kids put it), that delinquency continued right on through the beat down with my unorganized leadership, chaotic participation, and off-the-cuff modifications. But YHC brought the coupons, set the games in motion, and we all watched with little surprise as the former Marsh Madness champion and current King of Distain quite literally ran away with the Badaxe award this go ’round. Nonetheless, all men (regardless of age) put forth an effort most valiant indeed!

    WARMORAMA
    As previously mentioned, QIC felt entirely out of practice, forgetting exercise names, miscalling cadences, and generally flubbing my return. But PAX kept showing up until the ranks grew to a respectable number. Even after out our mosey to the shaft, Grundy popped up to fiddle around with our tires.

    THANG
    Farmer’s Carry
    Sledge Hammer Tire
    Tire Flip
    Tire Pull
    Prisoner’s Carry
    Tire Drag
    Chain of Doom
    Lunge Walk

    Teams of 2-3 did 3 1 minute rounds switching between the coupon and plank or al gore. We kept this up until, with 5 minutes remaining, the 4 bad asses competing for the Badaxe award ran the tire drag for time. As previously mentioned, our own reverend pastor preacher man took home the prize… until next time!

    COT
    On the spot we carried out count/nameorama, with zoo having departed prematurely. I appreciate you guys. I cherish my time with you guys. Many many thanks!

  • Trilogy completed – from Shooter

    YHC signed up for 5 AOs two weeks ago and today concluded the trilogy of his thoughts.. With the Marsh and the A1c both experiencing the 2 min drill the Gipper was all that remained.. YHC was rewarded by 2 other PAX in Akbar and Moby getting a second dose and newcomers Barely legal, BBQ and Cowbell were able to get a sample of a simple 2 min interval workout that can prove to be effective..

    Simple warmup of 15IC Cherry Pickers, Moracans, Self Love, Grass grabbers, SSH and Butt kicks with a Mosey around the block..

    Work consisted of Jump rope, plate swings, squat thrusters (block), chest press (block), curls (block) and eight count body builders (block).. In between intervals ran down the the ole railway and around the trolly..

    YHC prayed out the PAX with prayer intentions for BBQs mother Jan with her upcoming procedure and prayers of safety for the journey of Cowbell to Boulder CO and fellow PAX Grover for his trip to AR..

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