F3 New Orleans

Tag: Groupie

  • Ruckers Unite – from Jose10k

    Some ran , some ran faster, some rucked , some rucked faster. Intentions for Coachella

  • This Is 40 – from Steve

    Hammer hit us with an interesting study (from Harvard, no less!) yesterday at the Scramble: middle aged men who can do 40 pushups in one attempt have a 96% reduced risk of suffering from heart disease over the next 10 years. YHC had to look up the actual stats post-beatdown, and was unaware of this 10 year qualifier. Here I am promising Russo and Groupie that they were good for life with these 40 merkins!

    So, after a brief warmup, we hit the road to the lakefront, stopping at each intersection for a set of 40 of the following exercises:

    – Merkins
    – Leg Raises
    – Step Ups (40 ea leg)
    – Shoulder Taps
    – Monkey Humpers
    – Freak Nasties
    – Hello Dollies
    – Jump Squats
    – Hand-Release Merkins
    – Air Presses
    – Big Boy Sit-ups

    YHC got to know Groupie a bit, enjoyed the always good mumblechatter with Russo, and logged an extra 1.2 miles for RCR. (You can assume all of my Q’s this month will at least involve a mile of running.) Little bit of Mary there at the end, followed by COT, where Russo closed us out. Thanks for the post gents, always a pleasure to be out there with you guys.

  • Record-tieing 5 in shorts and tees – from Russo

    As Jose noted, it was in the lower 60s this morning and breezy ahead of some potential rain. I figured Pelican was in to renew the Batman and Robin vibe of the pad, but who knew they would be joined in caped crusader crime fighting by Bird, Groupie, and Waterpik, each contributing their own special powers to tie the record attendance for the pad.

    Warmup (all 10x – 20x)
    – seal jacks
    – Self love
    – Arm circles
    – Toe touches
    – Butt kicks
    – High knees
    – Hillbillies

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 10 squats, 10 shoulder tap plankjacks

    At the bridge:
    One side – 10 American hammers, (brass) monkey humpers, lunges, or Apollo Ohnos
    Mosey
    Other side – 10 Peter Parker’s, hello Dollie’s, or star jumps

    Rinse and repeat, swapping mosey for side shuffle, high knees, and back pedal intermittently.

    Back at the pad, COT, NOR, Announcements, and Prayer closed us out.

    The same good mumblechatter throughout, where we discussed talking to your dentist while he’s working on your mouth, Stephen Hawking’s proclivities, beach vacations, and civil engineering.

    Good times, gents. SYITG

  • Groupie fought the battle of Jericho – from Russo

    Chilly this morning with a stiff breeze that made it feel cooler than the 40 degrees on the thermometer.

    Warmup – 10x IC
    Arm circles
    SSHs
    Toe touches
    High knees
    Torso twists
    Cherry pickers

    Thang
    Walls of Jericho at the Treen Center (7 count of seven exercises 7 times around)

    – LMCs
    – Lunges
    – Star jumps
    – Merkins
    – Monkey humpers
    – Shoulder tap plank jacks
    – Jump squats

    Mary
    3 calf raises each step up the pilot house
    10 IC Freak nastys
    A slalom of the columns
    10 IC flutter kicks
    10 IC Crunchy frogs
    10 IC penguins

    COT, Name-o-Rama, and prayer wrapped us up. Keep in mind Bushwhacker’s camping trip coming up 1/27, and get your team together for Run Cajun Run.

    SYITG!