F3 New Orleans

Tag: Bushwhacker

  • Foggy on the Escalator – from Russo

    I realize this may be late in at least one or two people’s eyes, but we can’t all be superstars.

    Warmup (10x IC)
    Seal jacks
    Grass grabbers
    SSHs
    Arm circles
    Torso twists
    Imperial walkers

    Thang

    I tried to make at least half of the beatdown mosey-related for the RCR folks, so we did just that: moseyed around old Mandeville, stopping on average every block or two to perform reps of 10 exercises in what I call an “Escalator”, or as Chewy rightly called it: “Sudoku”. Exercise 1 gets 10 reps, Exercise 2 gets 9 reps, down to one. Next round, Exercise 1 gets 1 rep, 2 gets 10, R&R until as Steve was first to chime each will get 55 reps for a total of 550 movements. Math!

    The exercises:
    Shoulder tap plank jacks
    Star jumps
    Merkins
    Burpees
    Jump squats
    Murder bunnies
    American hammers
    Crunchy frogs
    Donkey kicks
    Imperial squat walkers

    The weather: Foggy! As thick as I’ve seen this year (39 days in). This, humid so sweat was a plenty. Around 64 degrees to start, so within the 3.7 degree window that Quarterpipe will join us in.

    The music: Not Jose’s

    We timed it well enough that there was no Mary, so COT, NOR, announcements, and prayer closed us out.

    Coffee afterward, which is apparently a thing and I may or may not have needed a special engraved invitation for.

    Thank you all for joining and making the world a better place. SYITG

  • Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo

    Great Saturday at the Lakefront

    Warmup (10x – 15x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies
    High knees
    Seal jacks

    Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!

    The exercises:
    Merkins
    Partner Merkins
    8 count body builders
    Donkey kicks
    Leg raises
    Gas pumps
    Jump squats
    Imperial squat walkers
    Star jumps
    Murder Bunnies

    Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.

    Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!

    Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.

    SYITG

  • Eight is Enough – from Russo

    83 this morning as YHC pulled up, with a nice breeze to limit the sweat damage early. Great group of 12 for the beatdown.

    Warmup
    All 10x – 16 IC:
    – Seal jacks
    – Self love
    – Toe touches
    – Cherry pickers
    – Good mornings
    – High knees

    Thang

    Mosey around the block, stopping at each corner for:
    8 8-count body builders
    16 shoulder tap plank jacks
    24 merkins
    32 Peter Parker’s (1 is 1)

    Next round:
    8 Imperial squat walkers IC
    16 Hallelujah squats
    24 Apollo Ohnos
    32 Monkey Humpers

    Round 3:
    8 Dr. w’s
    16 Gas pumps
    24 LBCs

    Over to Rip’s, where it was:

    – 4 minutes of 24 rocky balboas followed by a trip up and down their steps (R&R)
    – Two rounds of 24 Rocky Balboas, 16 Urkins, 8 Rocky Balboas, 4 Urkins
    – Two rounds of 24 calf raises, 16 step overs, 8 calf raises, 4 step overs

    Back to the flag for Mary (16x IC)
    – Penguins
    – American hammers
    – LMCs
    – Rosalitas
    – Crunchy Frogs

    COT, Name-o-Rama, Announcements, Prayer, in that order. We lifted up our walking wounded, school starting, those traveling, Steve’s mother in law, and the victims of the Maui wildfire, among others.

    Coffee added a couple Starskys (apparently a thing in the F3 lexicon according to ‘Whacker) in Bird and Cowbell.

    Even though I took us away from the breezes on the lakefront that cooled us off ever so slightly, I appreciate you all joining me on a jaunt around the area, and what you bring to your own corner of the northshore. Fine group of men this morning. Let’s do it again soon (like at the Splashpad!)

    SYITG

  • The Walking Wounded – from Russo

    Shooter kindly left out from the Scramble backblast that YHC took a dive right at the outset of the run.

    We’re talking “Had a nice trip? See you next fall.” Stop, Drop, and Roll territory. I imagine from a viewer standpoint, one might think I had some experience with movie stunts with the way my body gracefully tucked into a ball and successfully executed a half side / half forward roll, elegantly regained my footing, and stylishly picked my stride back up. These things happen when a Rucker is forced to become a runner.

    Because he’s a standup guy, Shooter asked later in the run if I was ok, and I was. Not even my ego was bruised, because that would require me to take myself seriously. It was more important to give our DR visitor Dingey a memorable post to take back to NC. I didn’t feel any after effects until later in the day, when both my big toe and wrist felt some pain from the morning mishap. Popping a couple Advil, I thought “ooooh, tomorrow is going to be interesting if I can’t use my hands or feet.”

    Undaunted, I arrived at the Pad ready to give it a go. I thought about fartsacking and resting up. The combination of Murph Monday, Steve destroying my soul while smiling on Tuesday, an eventful Scramble, and an impending Lakefront Saturday with Coupons (Zoopons?) made me question whether I should submit my hobbled body through another beatdown. Alas, a confirmation from Bushwhacker that he would post meant YHC had to as well.

    Right under 70 degrees to start. ‘Whacker didn’t want me to feel alone in posting at less than 100%, so he braved a cold / bronchitis / pneumonia / COVID to offer me some company. My plan was to go back to basics at the Pad, highlighting the various areas that make it (and by extension Granny’s) so unique.

    Warmup (10x IC)
    – self love
    – Toe touches
    – Grass grabbers
    – Cherry pickers
    – High knees
    – Sealjacks

    Thang

    Pilot house
    – Calf raises (3 each step)
    – Mexican jumping beans
    – Ladder (2 forward, one back)

    Columns
    – Suicides (5 merkins at each stop)

    Benches
    – 10 IC Freak Nastys
    – 10 IC step ups

    Bus Stop
    – 10 BSSs (2 is 1)
    – 20 jump overs
    – 20 urkins

    Stage
    – Tabata (45 seconds, then 20 rest)
    – Monkey Humpers
    – Squats
    – Mummy kicks
    – Gas pumps

    Grassy Knoll
    – Jack Webbs (up to 7)

    Trailhead grass
    – Lt. Dans

    Mary (all 10x)
    – Penguins
    – Flutter kicks
    – Crunchy frogs
    – LMCs

    COT, Name-o-Rama, Announcements, Prayer, in that order, wrapped up our morning.

    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

  • 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

  • And the walls… – from Russo

    67 this morning and humid from the rain, but Pax of 3 managed to avoid the storms and put in the work.

    Warmup
    All 10x IC:
    – Seal jacks
    – Grass grabbers
    – Torso twists
    – Toe touches
    – Cherry pickers
    – Good mornings

    Thang

    Mosey south to the Treen building for: Walls of Jericho (7 count of seven exercises 7 times around the hall)

    – Merkins
    – Ballerina Squats
    – Shoulder tap plank jacks
    – Monkey humpers
    – Groiners
    – Donkey kicks
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, 4 reps at 4 corners)
    – Rosalitas
    – Leg raises
    – LMCs
    – American Hammers

    Mosey back to start where we wrapped up with a 20 IC flutter kicks, 20 IC penguins, and 10 gas pumps.

    COT, Name-o-Rama, Prayer.

    Fury is this weekend! Inferno coming up!.

    Great having you join/read. Let’s do it again soon. SYITG

  • Ramble at the Scramble – from Russo

    Mid 60s and overcast this morning, but no rain to speak of as a Pax of 9 gathered to run or ruck. Some things become old hat, which denotes old fashioned, predictable, uninspired, but to me its connotation is comfortable, stable, and reliable. Maybe not the best for pushing ourselves each and every week, but it will do well on a Thursday morning.

    Warmup (all 10x -15x IC, except for Whacker who’s on IR)
    – SSH
    – Self love
    – Toe touches
    – Grass grabbers
    – High Knees
    – Butt Kicks
    – Imperial squat walkers

    Thang

    5 runners (Bird, Pik, Speedy, Steve, Zoo) and 4 Ruckers (JV, Shooter, Whacker, YHC) took to the streets for “normal”, classic, traditional routes with maybe a twist or two thrown in.

    Rucker conversation included casinos, Metairie traffic, fabric softener, LA looks hair products, Mardi Gras, and Italian food, in addition to making continued progress on solving all of the world’s problems.

    COT, Count, Name-O-Rama, Announcements, and Prayer closed us out.

    Special intention to F3 Knoxville on the passing of Cardinal and a reminder to us all to keep an eye out for each other.

    Gents, thank you for reading and joining. My goal is to Q each of the AOs this year (maybe not the Au Lait with the Sabbath and all), so 2 down, 5 to go.

    SYITG

  • Season’s Beatings – from Russo

    21 degrees to start this morning, which to my recollection was probably a record low for us. What was NOT a low? Christmas spirit.

    On Hammer (with his full body Christmas pajamas), on Akbar (decked in his finest Santa jacket and hat), on Jose10k (lighting up the gloom with Santa hat and blinking Rudolph nose)!

    T claps to TruCoat for bringing his favorite weather with him and semi-DR posters Duracell and Grover, as well as Tanked Up, who took time out of his marathon training to join as well. It’s always nice to see them, and the other bright shining faces that make Christmas (Eve) spirits bright, even if we could only see about 12% of Zoolander’s mug because he was bundled up.

    Warmups (all 10-24x IC) – depending on who you ask, no one was “warm” by any stretch
    – Sealjacks
    – SSHs
    – Toe touches
    – Self love
    – High knees
    – Butt kicks
    – Grass grabbers

    Thang
    Mosey to Granny’s, laughing all the way. Bells were jingling in the cold, and when someone shouted “Deck the halls”, Pax was asked to respond “Fah-la-La-la-la…la-la-la…La!”

    Every block or so we spread Christmas cheer, doing partner merkins spelling out:

    -Merry Christmas
    -Happy Holidays
    -Festivus
    -Hanukkah
    -Rudolph

    Dirty Santa
    Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 20 squats)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -18 jump squats
    -12 freak nastys
    -20 squats
    -7 Hand release merkins
    – slalom the column
    – Trip up and down the pilot house
    -12 step ups (1 is 1)
    -20 hello dollies
    -10 leg raises
    -21 monkey humpers
    -25 plank jacks
    -3 krakken burpees
    -8 SMCs
    -15 murder bunnies or groiners
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -10 star jumps
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -20 cherry pickers
    -6 donkey kicks

    We then climbed the pilot house (the Christmas tree) and topped it with one Star (jump).

    Run run Rudolph
    Indian run back to start, with the 6 bringing the gift (bag) back up to the front, where it was passed back to the 6, rinse and repeat.

    Things we learned:

    (1) YHC is the only one that is a fan of murder bunnies

    (2) After his at least 8th round of them, the bright, shining Christmas star led Hammer to his enlightened Magi state, where he came to the conclusion that bears don’t call them bear crawls, but instead just “walking.”

    (3) I probably should have explained to Duracell that “slalom the columns” did not mean each and every column in St. Tammany parish.

    (4) Krakken burpees are dead. Long live KrackerJack burpees!

    (5) Jose’s 2022 dirty Santa seemed to go better than 2021, as he raised calves better than the shepherds watching their flocks at night.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    I mentioned last year that I had a chance to catch The Chosen’s Christmas program, and the theme was “They must know.” I again want the to share that sentiment this Christmas with those still reading, that in my mind, all HIM should know:

    Jesus Christ is King, and reigns forever. God chose to come down from heaven, leaving the glory behind, to join us here on Earth, to meet us where we are. To show us who He truly is, to be with us, to right our wrongs, despite the mess we made of his creation and our turning our backs on him or worshiping other gods/idols, in whatever form they take.

    That’s love in its highest form: pure, unrestrained, unconditional, abounding and abundant. I have very little to offer in return, outside of the one thing God requires: my heart. I am going to fall short each and every day, but that’s my goal to him, my family, you all, and everyone I encounter.

    Thank you all for joining, and continuing to make the decision to post and fellowship, even when it’s “cold” outside. I appreciate this group and wish you all the best Christmas season.

    SYITG

  • 26 + 26 is….7? 4? – from Russo

    Having been tipped off earlier in the day it was the beginning of Akbar’s 53rd trip around the sun, YHC spent a couple minutes coming up with a way to say Happy Birthday in an incorporated unique way (using math of course). So as we jumped into our warmup of 26 SSHs and 26 Sealjacks, I paused to ask him “What’s 26 plus 26?”

    “52” was the response, so I asked “Is that the right number to be celebrating today?” but it was too early for the implication, so a few awkward moments passed until YHC asked “Is it not your birthday today?”

    Then it dawned on him that yes, today was his birthday. Fitting he didn’t think about it, because he is one of the most selfless people I know.

    And then off we went with the rest of warmup:

    All 10x IC:
    – self love
    – Toe touches
    – Grass grabbers
    – Hillbillies

    Thang

    Mosey SW to the Treen building for: Walls of Jericho (7 count of seven exercises 7 times around the hall)

    – Merkins
    – Squats
    – Shoulder tap plank jacks
    – SMCs
    – Groiners
    – Apollo ohnos (2 is 1)
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, 4 reps at 4 corners)
    – Hello Dollie’s
    – Leg raises
    – Gas pumps
    – American Hammers

    Mosey back to start where we wrapped up with 20 IC Freak Nastys.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    Jose gave us a positive update on Katie’s dad, reminders that RCR, Ivan, and Endurathon are all coming up, as is the 2nd Annual Die Hard memorial beatdown at the A1C on Friday and YHC will Q Season’s Beatings on Saturday at the Lakefront.

    Thank you all for joining and reading and one more HBD to Akbar, one of the finest HIM you’ll ever meet.

    SYITG