F3 New Orleans

Tag: Cowbell

  • 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

  • It’s a Small World…Small Enough for a Mini Murph – from Bushwacker

    The muggies we live with here greeted us in the gloom, and made temps in the low 60s feel not much cooler than a sauna. With the venerable Steve UNDER the weather, YHC grabbed the Q with all the excitement of a kid on Christmas morn! And so arriving to Russo and an FNG, courtesy of Chewy, was enough to spur on an arsenal of potential shenanigans. Ensuing mumblechatter revealed that, not only had myself and our FNG attended the same event the previous evening, but that our daughters were besties! And so Bestie was he named, until…

    WARMORAMA

    x10 IC:
    SSH, High Knees, Butt Kicks,, Imperial Walkers, Windmills, Cherry Pickers, Self Love

    THANG

    With the late (on time) arrival of Cowbell, we were off. The PAX mosied to The Marsh where we did OYO 5 rounds of 5 Pull Ups, 10 Merkins, and 15 Squats.

    Mosied around the block.

    Rinse and repeat before returning to Granny’s

    MARY

    Circle up on your 6: PAX does a continuous round of exercise, while each man took a turn running up the stairs, around the tower, and back. After around 2 rounds, we switched to the runner picking the exercise after each return.

    Freddy Mercurys, Flutter Kicks, Gas Pumps, Crunchy Frogs, LBCs, 100s, Penguins, Rosalitas…

    COT

    Count, Name, welcome Meat Sweats (aka Bestie)! Special intention for JV who is undergoing a sinus procedure. Chewy prayed us out.
    Many thanks for following the Wack on another wild ride!

  • Finally the clock rolled back for someone!! – from Shooter

    As I turned into the parking lot at the AO, YHC almost had to pause as the sight of an F150 idling with its lights on sat. It was almost like seeing some atmospheric event in my lifetime as there is no way this could be Cowbell.. But to my surprise and the surprise of the rest of the PAX it indeed was Cowbell.. Only conclusion that could be drawn was he finally rolled back his clock for daylight savings..

    Warmup
    15IC Seal Jacks, Butt kicks, SSH, Toe Touches, Windmills, Grass grabbers and alternating leg swings front/back side/side..

    Thang
    2 runners and 3 Ruckers set out with a pause on Messina for 10 OYO worse merkins ever and 20 jump squats then resumed.
    Returned for some core 10IC right elbow left knee F/J 20IC Flutter kicks and LBCs..

    JV closed us out in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Board meetings can be complicated!! – from Shooter

    YHC arrived at Grandmas with 4 PAX chatting about the previous night’s trick or treating.. Weather was comfortable and mild for the days planned activities with a ruck plate, block coupon and a jump rope… Pax evened out to 6 as Cowbell came in hot, this was ideal for the pairing of 3 groups with 3 stations planned..

    Warmup was 10IC Grass grabbers, Toe Touches, Selflove, Cherry pickers, arm circles and SSH.. Moseyed the trace for about a quarter mile out and back…

    YHC began to explain his thoughts on what was to take place, but apparently my elementary explanation was not difficult enough for the fellow executives at this mornings AO.. After explaining in further detail we eventually just started and modified along the way.. 3 pairs 3 stations controlled by the jump rope.. P1 (Each pair) stayed at the end of the breezeway completing core exercises while P2 Moseyed down to complete stated exercises of jump rope, curls for the girls and kettle swings.. Jump rope was a 50 count and each PAX kept count on reps. Goal was for each PAX to complete 100 total curls, 75 to 100 kettle bell swings.. Roughly took 3-4 rounds for completion.. Core exercises consisted of Mountain climbers, Peter Parker’s, Parker Peters, Hello Dollies, Hands to heels, LBCs, Donkey kickoffs, Donkey holds and alternating elbow to knees…

    Finished up at 0600, announced Merediths birthday event at Bushwackers this Saturday as well as the camping trip in Kokomo MS on the 18th..

    PAX was closed out in prayer by Steve..

    Thanks for following the lead although the explanation was initially confusing..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • This is Halloween – from Russo

    Lower 70s and high humidity this morning while we waited for a cool front that didn’t make it to Granny’s. 5 foolish mortals for Halloween fun a week out. It’s never too early.

    Warmup (all IC, even self love)
    – Sealjacks
    – Imperial walkers
    – Self love
    – Arm circles
    – Grass grabbers

    Thang

    (1) Ghostbusters
    High knees as the theme plays, with a plankjack merkin every time you hear “Ghostbusters”

    (2) Count 1-2-3 (perform exercise while your partner zombie walks the grass and back pedals back)

    100 Merkins
    200 zombie squats
    300 gas pumps

    (3) Bobbing for apples
    20-ish Pew kneels with a Kneel Diamond thrown in

    (4) Mummy Pyramid
    Using the benches:
    – 5 Durkins
    – 10 Urkins
    – 15 Freak Nastys
    – 10 Bulgarian split squats (2 is 1)
    – 5 Step ups (2 is 1)

    (5) Refill the candy bowl (Suicides / Shuttle Run)

    (6) Scary stories
    Designed to become a ghost story around an F3 campfire:
    (A) Join us in the Redrum: Murder Bunnies through the field
    (B) He sat straight up like he was possessed: Exorcist sit-ups (big boys, but your legs remain straight out in front of you)
    (C) You’ve sinned and need Absolution: lots of Absolution IC
    (D) We don’t like our babysitter: Mosey around Granny’s searching for Laurie Strode, practicing our stabbing form along the way
    (E) Camp Crystal Lake: Crunchy frogs IC, designed to be rows, like on a lake escaping Jason Voorhies

    COT, count, Name-o-Rama, announcements, and prayer closed us out.

    Thank you for indulging me in part I of the Halloween fun, with part II on Friday, especially if you weren’t feeling 100% physically or mentally. That’s what makes you a HIM.

    SYITG

  • Smack talking at the Scramble!!! – from Shooter

    5 PAX embraced the chill of a 2nd morning in the low 50s, however the hot air coming from the chatter quickly had to be put in pause, so YHC could get things started… This morning would consist of two groups. Cowbell and Waterpik ad the runners and JV, Russo and self were the Ruckers… If the conversation between Waterpik (TIGAS) and Cowbell (Hiddy Tiddy) was half as entertaining as Russo (TIGA) and JV (Fighting ☘️) then I would say Steve missed out on an opportunity to come out and create a possible Netflix series… The name that comes to mind would be “Fan Fair” and it would run along side the college football season… Appreciate the entertainment and chatter gentlemen.

    Warmup 15IC SSH, Grass grabbers, Toe Touches, Hillbillies and Butt kicks.
    Runners did standard route as the Ruckers went out 18 min and doubled back.
    Returned for some Mary Left and Right Elbow to knee, bridges, hello dollies, Rosalitas and Crawl 3-4 arm lengths out and return to plank.

    Appreciate Waterpik praying us out with intentions for Zoolander and thoughts for Steve’s grandmother…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • 110 Burpees and Some Yoga – from Quarterpipe

    I’m far from the wordsmiths that the rest of y’all are (seriously, how is everyone so creative) but I’ll do my best. I do know that I need to mention that Cowbell showed up late.

    -The Warmup-

    SSH 20
    IW 20
    Seal jacks 20
    Hillbilly 20
    Smurf jacks 15

    -The Thang-

    Mosey to tech center for some 3 way Dora. Since there were only three of us two did the reps and one ran. Totals were combined.

    Burpees 100
    Merkins 200
    Jump squat 300

    -Did some Mary-

    Frogs 20
    Hammer 20
    LBC 20

    -Mosey to splash pad freak nasty/derkin pyramid-

    5-10-15-20-15-10-5 of each alternating.

    -Finally your Q decided to attempt a son salutation-

    Cowbell informed me that I forgot a couple of poses. *insert joke about Cowbell knowing yoga poses*

    Finshed out with 10 burpees OYO and then circle/prayer.

  • Ladder to Oxford – from Russo

    Let the official record show that Cowbell was not only on time this morning, but approximately 93.6 seconds early, and as a result, YHC exclaimed “Gosh A’mighty!!!” because he was outnumbered 2:1 by the men of Oxford this morning (e.g. Ole Miss, by damn), where low 60s greeted us for a nice ladder and slalom beatdown. One of the Rebels yelled to the other “Are you ready?” and the other responded “Hell yeah! Damn right!” and so off we went.

    Flim flam (Warmup, all IC, 10x-20x)
    – Toe touches
    – Self love
    – Hillbillies
    – Cherry pickers
    – Seal jacks

    Bim bam (Thang)
    Simple ladder with reps starting at 10 and up to 100, but between each set, slalom the columns the same number of times (10 reps, one lap, 20 reps, two laps, up to 5 laps and back down to 1 lap)

    10 8-count body builders
    20 jump squats
    30 merkins
    40 plank jacks
    50 crunches
    60 SSHs
    70 high knees
    80 butt kicks
    90 penguins
    100 100s

    Quick jaunt over to the benches for an “Electric chair” pyramid:

    – 5 Bulgarian split squats
    – 10 Step ups
    – 15 Freak nastys
    – 20 Urkins
    – 15 Freak Nastys
    – 10 Step ups
    – 5 Bulgarian split squats

    Hotty Toddy (Mary, all 10x IC)
    – Crunchy frogs
    – Flutter kicks
    – Wife pleasers
    – Gas pumps

    Who the Hell are We? (COT, Count, Name-o-Rama, Announcements, Prayer)

    Quick note that I’m going to lead a CSAUP Halloween-themed something or other on Sunday 10-30 around 3:30PM. Details to come, but save the date.

    Thanks for joining gents. SYITG

  • Change of pace with the change in weather!! – from Shooter

    YHC loves the seasonal change to fall, there is much reward when you open the door and your not slammed by the heavy humidity that south LA can bring.. It certainly puts a pep in one’s step especially when there is running involved…
    Must give a BIG T👏🏼 to JV for posting even though a late night text from Akbar explaining he would not be rucking this morning and YHC EHing him into running..With a nice showing of PAX we broke into two groups..

    Warmup
    15IC SSH, Toe Touches, Windmill’s, Hillbillies, Imperial walkers and leg swings front/back left/right..

    Thang
    Speed group consisting of Waterpik, Bird, Cowbell and Zoolander journeyed the standard route with 2x through the loop..

    YHC, Chewy and JV to the point and returned to the AO.. Completed 50 SSH OYO, 25 Butt kicks OYO, 15 slow squats with 3 second hold at the bottom.. Targeted stretching and wrapped up with 25 LBCs OYO and 25 hands to heels..

    Appreciate Bird for the closeout and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Mixed bag! – from Shooter

    With a nice cool front in store, 7 PAX decided to take the Red pill this Gloom and get better in the category of Fitness.. Q had a mixture of levels containing ruckers, runners and joggers to satisfy.. So after a brief warmup of 10IC SSH, Imperial walkers, Windmills, Toe touches, self love and cherry pickers, YHC instructed the RUNNERS in Cowbell, Hammer and Waterpik to journey out the ole path of the Scramble down Messina and through the loop and to the pier (still no progression) back to the AO. Ruckers in JV and Russo set out for 15 mins out and back while Chewy and YHC jogged Messina straight away to the pier and back looping back for the six upon returning. In all the runners completed 3.8 miles while the joggers logged 3.1 and the ruckers somewhere around 2 miles for the gloom. Once back at the AO PAX completed LBCs, hands to heels, wife pleaser’s, flutter kicks and Jane Fonda’s Ic 15IC for all.

    Appreciate you gents for the post, and any Mandevillians out there looking for some extra work checkout Bacchus’ Q at the newly named Splash pad Friday at 0515..
    Anyone further north can join me at the A1c with Jose10k and the Covington crew..

    Appreciate Cowbell for closing in prayer with intentions offered up for the travels of JVs family this weekend and Waterpik’s father in law with his current health..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!