F3 New Orleans

Tag: MeatSweats

  • Factor of 10 – from Russo

    Mid 60’s, humid, foggy, puddles everywhere. This morning’s weather at Granny’s left something to be desired, but the company did not, and with the weather a carbon copy of yesterday’s, allowed me to copy and paste here. Two HIM joined YHC to visit the Tunnel: it had been too long, even if MeatSweats and Shooter disagreed.

    Warmup (all 10-15x IC)
    – Sealjacks
    – Toe touches
    – Torso twists
    – Grass grabbers
    – Arm circles

    Thang
    Mosey to the bus stop for 10 freak nasty’s IC, 10 durkins, and 10 IC Bulgarian split squats.

    Mosey over to the tunnel, stopping along the way for 10 IC copperhead squats.

    At the tunnel, it was either a “Russo run” of mosey down the tunnel, side shuffle through, and back pedal up, or a “walk-sprint-mosey” combo, where after each run we did one of:
    – 10 t merkins
    – 10 shoulder tap plank jacks
    – 10 jump squats
    – 10 hip slaps
    – 10 star jumps
    – 10 donkey kicks
    – 10 big boy sit-ups
    – 10 crunchy frogs IC

    Recovery walk and mosey back to reverse course and do another 10 copperhead squats, 10 BSSs, durkins, and freak nastys.

    At the pilot house, Mary included:
    – 3 calf raises to the top of the house
    – 20 IC LMCs
    – 20 IC flutter kicks
    – 20 IC penguins
    – 15 IC gas pumps

    6:01 meant it was time for COT, Name-o-Rama, and prayer to close out, where we continued to lift up Akbar and his mom. Also note that the Ivan is this Friday (7:30 ruck start, 8 run start) and RCR begins tomorrow. Slack had the info.

    Thank you to both of my compadres this week. SYITG

  • Nutcrackers part II: it’s new to you! – from Russo

    Right at 67 degrees and muggy for our first trip to Granny’s in the new year, where we welcomed the returns of JV and MeatSweats, as well as semi-regular Chewy and Site Q Steve.

    Back when network TV was still somewhat of a thing, I remember NBC ran a series of commercials touting their popular shows that were in reruns with the tag line “If you haven’t seen it, it’s new to YOU!”

    What a brilliant way to market warmed up leftovers, so I stole that thought today with a “If you haven’t done it yet, it’s new to you” beatdown incorporating bricks.

    Warmup (all 10-15x IC)
    – Seal jacks
    – SSHs
    – Toe touches
    – Grass grabbers
    – High knees
    – Self love
    – Imperial walkers

    Thang

    Tabata: 1 minute each with bricks, 30 seconds rest, 2 rounds, with some moseying before each one.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    Nut crackers down the columns (where Chewy decided to break out his best “HULK SMASH” impersonation and crush one of his with his bare hands), followed by 11s: Crunchy Frogs and Merkins with the bricks.

    COT, Name-o-Rama, and prayer closed us out. Remember Grundy’s Nightmare looks to be scheduled for this Sunday around 1. Check Slack for confirmation or more info.

    Until the next time, SYITG.