F3 New Orleans

Tag: Grandma's House

  • 4 laps for Bird’s Bday – from Chewy

    8 PAX met up on Tuesday morning for a beat down at grandmothers house.
    Warm-up included:
    Sidesaddle x 20 IC
    Imperial walkers x 20 IC
    Windmills X 10 IC
    Glut bridges X 20 IC
    SL Glut Bridges x 10 IC
    Scorpion kicks x 10 IC
    I’s T’s and Y’s x 20 IC

    The thang:
    11’s merkins and step ups

    Mosey to the underpass
    Walk the down, jog the flat, sprint the up x 4 laps

    glut bridges x 10 IC
    SL glut bridge x 5

    Mosey back to flag
    -SL RDLs x 10 pho
    -core rolling x 5 ea oyo
    Plank push ups x 10 oyo
    plank with kicks x 10 oyo
    HS stretch x 10
    Jane Fondas x 10 IC

    Name o Rama, COT, prayers by Shooter

    Happy Birthday to Bird!

  • Battle Bots – from Russo

    Mid-50s and drizzle this morning, but the heavy rain passed overnight so a pleasant start to a Tuesday at Granny’s. Late-arriving crowd had me wondering if I would need to modify, but ‘Whacker and Chewy pulled up just in time for a trio.

    Warmup (All IC)
    – Seal jacks
    – Toe touches
    – Cherry pickers
    – Arm circles
    – Butt kicks

    THANG
    Battle:

    (1) High card performs the exercise, reps based on the count on their card

    (2) Low card performs 3x the count on their card

    (3) All others 2x the count on their card

    Rounds:

    – Squats
    – Hello Dollies
    – Calf raises
    – Apollo ohnos
    – Freak Nastys
    – step ups a
    – flutter kicks
    – Shoulder taps (2 is 1)
    – American hammers
    – Monkey humpers
    – Merkins
    – Smurf jacks
    – leg raises
    – Rosalitas
    – groiners
    – murder bunnies
    – Wide merkins
    – crab cakes
    – durkins
    – big boy sit-ups
    – star jumps
    – donkey kicks
    – SMCs (2 is 1)
    – jump squats

    In between every 4-5 rounds, we slalomed the columns and back pedaled back a coupe times.

    Mary IC:
    – LMCs
    – Gas pumps
    – Crunchy frogs
    – Penguins

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

    I enjoyed the fellowship, gents, thanks for joining/reading.

    SYITG

  • 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

  • JCVD has Tunnel Vision – from Russo

    YHC was excited to feel temps in the 50s this morning to celebrate the birthday of my favorite 80s action movie star: the Muscles from Brussels, Jean Claude Van Damme. I’m not sure if Bloodsport, Kickboxer, Lionheart, or Double Impact is my favorite movie of his, but they’re all worthy of the title. Let’s go with Double Impact, because JCVD playing the parts of two estranged twin brothers is double the fun. Oh, and America bought Alaska from Russia on this date as well, but that’s way less impactful.

    It was great to be joined by a retuning Snapper, and YHC hopes to see him post regularly, as well as Granny’s favorite Steve and her other favorite Bird.

    Warmup (All 10-15x IC)
    – Seal jacks
    – Toe touches
    – Grass grabbers
    – Self love
    – Imperial squat walkers
    – Cherry pickers

    Thang
    – Calf raises – 3x each step

    Mosey to bus stop
    – 10 IC freak nasties
    – 10 IC step ups (each leg)
    – 10 urkins
    – 10 durkins

    Mosey to Tunnel, stopping along the way for American Hammers, where it was:
    – 5x merkins, mosey down tunnel, side shuffle through tunnel, back pedal up tunnel, 10x merkins, and back
    – Rinse and repeat with:
    – Gas pumps
    – Plank jacks
    – Hello Dollies
    – Peter Parkers

    Mosey back to home base, stopping along the way for 10x IC lunges and 10x IC side lunges, wrap up with Mary: LMCs, Penguins, Rosalitas.

    COT, count, Name-o-Rama, announcements, and prayer closed us out. Special prayers lifted up for Zoolander and his family and Steve’s grandmother.

    Fantastic hanging out with you gents and let’s do it again soon. SYIT

  • 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

  • Squats and Merks, Cardio and Mary – from Russo

    We did indeed reach down into the 60s this morning at Granny’s (67 to be more precise), where a Fantastic Pax of 4 gathered to start their day. Really good mumblechatter today revolving mainly around Cobra Kai, driver’s ed, gambling with quarters, and good Hulu shows about drugs, with a special appearance by the lunge vs. squat debate.

    Warm up (all IC, 10x)
    – Good mornings
    – Cherry pickers
    – Arm circles
    – Toe touches
    – Imperial walkers
    – Self love

    Thang

    40 seconds Tabata – taking turns among Pax choosing between “Squats and Merks” and “Cardio and Mary”, flip a coin to determine which one of the two, then roll dice to determine the actual exercise.

    Choices:
    Squats (Heads) and Merks (Tails)

    2 – Bobby Hurley’s Knerkins
    3 – Jump squats Wide
    4 – Sumo squats. Diamond
    5 – hallelujah squats Split
    6 – Deep squats Side to side
    7- Side to side squats Partner
    8 – Tuck Jump T merkins
    9 – Split squats Merkin (normal)
    10 – Narrow squats. Wild card
    11 – Wild Card Wide
    12 – In and out squats Hand release

    Cardio (Heads) and Mary (Tails)

    2 – High knees Hello Dollies
    3 – Butt kicks Box cutters
    4 – SSHs Rosalitas
    5 – Wild card. Flutter kicks
    6 – Seal jacks. LBCs
    7- Suicides Big boi sit-ups
    8 – Back pedals Wild card
    9 – Karaoke. Leg raises
    10 – Goof balls Gas pumps
    11 – Plank jacks Heels to heaven
    12 – Moroccan night clubs Circle ups

    As promised, there were no burpees and moseying was kept to a minimum (although just barely meeting the “minimum” standard after the suicides).

    COT, Name-o-Rama, announcements, and prayer to close us out.

    Thanks for joining and reading. I’ll work on something even more complicated and with more props for next. SYITG

  • Squats and Merks, Cardio and Mary – from Russo

    We did indeed reach down into the 60s this morning at Granny’s (67 to be more precise), where a Fantastic Pax of 4 gathered to start their day. Really good mumblechatter today revolving mainly around Cobra Kai, driver’s ed, gambling with quarters, and good Hulu shows about drugs, with a special appearance by the lunge vs. squat debate.

    Warm up (all IC, 10x)
    – Good mornings
    – Cherry pickers
    – Arm circles
    – Toe touches
    – Imperial walkers
    – Self love

    Thang

    40 seconds Tabata – taking turns among Pax choosing between “Squats and Merks” and “Cardio and Mary”, flip a coin to determine which one of the two, then roll dice to determine the actual exercise.

    Choices:
    Squats (Heads) and Merks (Tails)

    2 – Bobby Hurley’s Knerkins
    3 – Jump squats Wide
    4 – Sumo squats. Diamond
    5 – hallelujah squats Split
    6 – Deep squats Side to side
    7- Side to side squats Partner
    8 – Tuck Jump T merkins
    9 – Split squats Merkin (normal)
    10 – Narrow squats. Wild card
    11 – Wild Card Wide
    12 – In and out squats Hand release

    Cardio (Heads) and Mary (Tails)

    2 – High knees Hello Dollies
    3 – Butt kicks Box cutters
    4 – SSHs Rosalitas
    5 – Wild card. Flutter kicks
    6 – Seal jacks. LBCs
    7- Suicides Big boi sit-ups
    8 – Back pedals Wild card
    9 – Karaoke. Leg raises
    10 – Goof balls Gas pumps
    11 – Plank jacks Heels to heaven
    12 – Moroccan night clubs Circle ups

    As promised, there were no burpees and moseying was kept to a minimum (although just barely meeting the “minimum” standard after the suicides).

    COT, Name-o-Rama, announcements, and prayer to close us out.

    Thanks for joining and reading. I’ll work on something even more complicated and with more props for next time.

    SYITG

  • Duck Duck Goose! – from Russo

    77 degrees to start this morning, which has YHC longing for the days when he is chastised for wearing short sleeves in 24 degree weather. Whatever God has been baking is done.

    But, after a particularly eventful last week, YHC was blessed to get a little normal in the form of a Granny’s visit, even if things were a little sideways this morning (e.g. Cowbell was on time and it was a late arriving crowd).

    Warmup (all 10x-15x IC)
    – Good mornings
    – Self love
    – Grass grabbers
    – Arm circles
    – Toe touches
    – Butt kicks

    Thang

    Duck Duck goose (T claps to Grover for first implementing the concept)

    Duck circle forms at the stage, and the Goose is picked.

    Geese mosey to the pilot house/ other side of Granny’s to perform exercise assigned at the top.

    Ducks – Plank
    Geese – 20 merkins

    Ducks – Al Gore
    Geese – 25 SSH

    Ducks – Squats
    Geese – 20 crab cakes

    Ducks – Shoulder Taps
    Geese – 5 Krakken burpees

    Ducks – Peter Parker’s
    Geese – 10 SMCs

    Ducks – LBCs
    Geese – 10 leg raises

    Ducks – Side lunges
    Geese – 15 star jumps

    Ducks – Penguins
    Geese – 20 gas pumps

    Ducks – Chill jacks
    Geese – 25 monkey humpers

    Ducks – Big boy sit-ups
    Geese – 30 scissor kicks

    Ducks – Butt kicks
    Geese – 10 kneerkins / wide merkins

    Ducks – Lunges
    Geese – 5 burpees

    Ducks – Apollo Ohnos
    Geese – 20 Apollo Ohnos

    Ducks – Cherry Pickers
    Geese – 10 Bulgarian Split Squats

    Ducks – Mountain climbers
    Geese – 20 step ups

    COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both ongoing or approaching. Check Slack for more info.

    I’ve got Q on Saturday for a cakewalk, and there’s a very good possibility there will be a breakout IPC group if masochism is more your speed.

    Special intention for JV and his family.

    Great work today, gents, and as always, thanks for joining. SYITG

  • 3 for 11’s and 7’s – from Russo

    YHC has to wait another week to provide a weather report that doesn’t include “humid” or “hot and sticky” or “muggy”. Pax of 3 this morning at Granny’s.

    Warmup (10x to 16x all IC)
    – High knees
    – Good mornings
    – Arm circles
    – Grass grabbers
    – Butt kicks

    Thang
    I had a developed plan for next week that I debated pulling forward, but it leant itself to a larger number, so we went with a backup plan of the ever trusty 11s (or 7s in some cases), with a mosey or side shuffle between.

    Round 1 (10 and 1): ST merkins and Nut crackers (2 is 1)

    Round 2 (10 and 1): Jump squats and Apollo Ohnos

    Round 3 (6 and 1): Freak Nastys and Step ups (2 is 1)

    Round 4 (6 and 1): Big boi sit-ups and leg raises

    We wrapped it up with a minute of planking and 10 chill jacks just for fun.

    COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both ongoing or approaching. Check Slack for more info.

    Good work, men, and thanks for joining. SYITG