F3 New Orleans

Tag: Milestone Marsh

  • What doesn’t kill you makes you stronger – from Akbar

    3 strong at the Marsh this morning for another humid beatdown.

    Warm Up: SSH, Grass Grabbers, Mountain Climbers, Peter Parkers, Arm Circles, Self Love, Windmills, Plank stretches.

    Short mosey to the playground for 3 sets of 5 pull ups and 10 Supine Rows.

    Mosey to the lakefront for the Thang: Exercises at the wall, mosey to the light post, jog back and repeato

    Bulgarian Split Squats IC x12 , lunge walk , calf raises x14 IC

    Dirkins x 25 OYO, Bear Crawl, Bouncy Squats IC x20

    Freak Nasty x13 IC, Hallelugiah High Knees, Good Mornings x10IC

    Stone Mountain 25 OYO, Hallelugian Butt Kicks, Renegade Row x 20IC

    Irkins 25 OYO, Bear Crawl, Merkin Plank Jacks x5 OYO

    Mosey back to the Marsh stopping at each intersection for 5 Merkin Plank Jacks

    Mary:

    LBC x20 IC, Hello Dolly x 10 IC, Rosalita x10 IC, LMC x 20 IC, 5 Merkin Plank Jacks OYO

    Announcements:

    Gnarly Nutria this Wednesday, A1C 2 Yr Anniversary, Thibadeaux beatdown August 13th

    Count, Nameorama ,and YHC prayed us out with thoughts for Pik’s father in law; JV getting settled in the new house; my new job; recent post on Slack about a family losing their 17 year old son; and what doesn’t kill you makes you stronger.

    Thanks for letting me lead, always great to spend a Monday morning with my brothers to start off the week right.

    SYITG – Akbar

    NMM

    YHC was a little off in the beginning, but the Wiki helped get us back on track. Saw Garfield on his morning walk while doing Good Mornings. Mumblechatter was around the hard beatdowns lately, JV’s new house and improvements, and other weekend happenings.

  • Murphish – from Akbar

    72 degrees and not too muggy yet on this early Monday morning. 4 showed up to get better. Great mumblechatter on the runs about fathers day weekend, Saturdays beatdown, and what we can do to bring some guys back.

    Warm Up x15 IC
    Imperial Walkers, SSH, Grass Grabbers, Arm Circles, Self Love

    YHC modified on the spot after learning that Hammer ran to the AO again, and shortened the runs. Was a modification for me as well after running around Noah’s Ark for 30 minutes Saturday.

    Run to the 2nd stop sign for High Knees (yes, we just ran Jose 10k) x15 IC, return to court.

    Head to the playground for a mini murph of 5/10/15 x 5 rounds = 25 pull ups, 50 Merkins, 75 squats

    Run to the 2nd stop sign for High Knees x15 IC, return to court.

    Partner up at the court.
    100 block shoulder presses while P2 runs the length of the basketball court, bear crawls to halfcourt, and runs back to relieve P1.

    Round 2 repeato with 100 skull crushers, same mosey.

    Run to the 2nd stop sign for High Knees x15 IC, return to court.

    Back to the playground for another modified Mini Murph. 5/10/15 x 5 rounds = 25 Supine Rows, 50 Dirkins, 75 Bouncy Squats.

    No relief at all on those Bouncy Squats. Hammer and Pik used the row bars for a Dirkin higher than the sea wall, we followed on rounds 2 – 4.

    Run to the 2nd stop sign for High Knees x15 IC, return to court.

    Back to the court for partners
    100 Shoulder Presses while P2 runs to half court and bear crawls back.
    50 Skull Crushers while P1 lunge walks to half court and runs back

    Mary – Peter Parkers and LBC x15 IC

    Count, Name, and Jose10k prayed us out with thoughts for Pik’s father in law.

    Announcements :

    Hammer has the Q Saturday. Hammer is starting a bible study in July, most likely Wednesday nights. Hammer has a CSAUP – Completely Sacred and Utterly Purposeful – at the Crisis Pregnancy Center – read slack for the full message & let him know if you are in.

    Sign up to Q and bring a friend.

    Thanks for showing up fella’s, and the opportunity to lead.

    SYITG, Akbar

  • Dollar Dollar Bills Y’all – from Akbar

    Not quite related to the Wu Tang Clan song, but some were found on the Mosey this morning by Jose 10k. Good to have him back after a short trip to the beach. Just 3 in the Monday gloom this morning, but 3 is good company.

    WU SSH, Grass Grabbers, High Knees, But Kicks, Arm Circles, Self-Love, Down Dog.

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    THANG – Each man cycles through stations with Tabata, 30s work, 15s rest. Then Run 2 blocks working legs x 10 IC. Rinse and Repeat

    Station 1: Block Curls
    Station 2: Renegade Row Merkin with bricks
    Station 3: Single Arm ISO Shoulder Press with 20 lb Dumbbell

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    Station 1: Skull Crushers
    Station 2: Brick Shoulder Flys
    Station 3: Dumbell 1 arm Snatch to Merkin

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    Station 1: Good Mornings holding Block
    Station 2: Brick one arm Bicep Curl to Shoulder Thruster
    Station 3: Dumbbell Chest Press

    Mary
    Little Manny Crunches x10 IC

    Count, Name, and Jose 10k prayed us out

  • The MURPH – from Jose10k

    It was simple: 100 pull-ups, 200 push-ups, 300 squats, and 2 miles. We had split off into different groups of different levels, but in the end it was 14 of my F3 brothers completing the Murph this morning. COT, Hammer prayed us out with special intentions for TruCoats friend and Zoolanders father.

  • Guys it’s just 2 mins! – from Shooter

    After a brief warmup of 12IC Imperial walkers, Toe Touches, ABE Vogadas, Arm circles and self love plus a mosey to Woodlake school YHC explained what the PAX would be completing this Gloom.. We would start off the week at the Marsh with a simple beatdown of 2 min intervals consisting of 5 different movements with mosey in between each of about .3 miles totaling close to 2 miles on the morning.. Exercises included pull-ups, Irkins, Freak Nasties, plate swings and jump rope.. Each PAX simply completed 2 mins of work followed by our mosey until each completed the 5 exercises.. Modification was of course necessary, as 2 mins of continuous motion is certainly more difficult with 💯 humidity but even if not I would challenge any out there to pick any of the mentioned above and challenge yourself to see where you stand within your 2 mins… When all was completed we circled up with a minute to spare for a plank hold..

    Countoff, namorama, COT

    Thanks to Steve for taking us out and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Run, Float, Run – from Akbar

    YHC’s 2.0 (FIA Trakbar) had a great week winning district in track and the Louisiana Open soccer cup. Along the travels, she told me about Run, Float, Run – a sprint run to build endurance. The light bulb went off instantly and made it into today’s beatdown. Greeted with an on time arrival by Waterpik and Fletch, we got to work.

    PAX: Akbar, Fletch, Waterpik, Milestone Marsh, F3 Northshore

    WU – IC x10: IW, SSH, Arm Circles (f/b), Self-Love, and various leg stretches OYO

    Playground – Chin ups x 5, supine pull ups x 10, 2 rounds

    Short mosey down Lamarque and back to loosen up

    Thang 1

    Block and Carry. 25 reps OYO, carry block 100 yards (according to Google maps), 25 more reps OYO, carry back and repeato.

    Round 1 and 2: Curls for the Girls
    Round 3 and 4: Overhead press
    Round 4 and 5: Skull Crushers
    Round 5 and 6: Good mornings holding block

    Thang 2: Run, Float, Run

    About 100 yards, divide by 4 for about 25 yards each. First 25 jog, second 25 hard sprint, third 25 hold hard sprint (Float), 4th leg jog back. Trakbar’s team run these 1x around for 400 meters to build endurance. Our 100 yard modification was just fine.

    25 Merkins, Run Float Run, 25 merkins, jog back to start
    13 Copperhead Squats, Run Float Run, jog back to start, 13 Copperhead Squats

    Thang 3: Block finisher

    x 10 IC Curls, OH Press, Skull Crushers, Good Mornings

    Mary

    x10 IC: Leg Raises, Heals to Heaven, Hello Dolly, Rosalita, LBC

    Count, Name, and Waterpik prayed us out.

    Announcements: Cowbell Lakefront VQ this Saturday; Kickball the next Saturday May 7

    Thanks for following my lead.

    Till’ next gloom – Akbar

  • Almost a Visit to Granny’s – from Akbar

    YHC’s plan was to mosey to Granny’s for the main thang, but a backup plan was made after a peek at the weather last night. Unsure that anyone would arrive – with Pik still camping and JV announcing the fartsack at coffeeteria Saturday – YHC was pleasantly surprised when 3 cars pulled up at 5:14. Arriving to a dude with a flashlight and 2 bikes, with stuff strewn all over the aluminum picnic tables – where the back up beatdown would ensue – the backup plan was initiated and modified. Confirmed by Jose 10k, saying “I hope you don’t plan on going anywhere today.” We stayed at the courts and got down to business.

    PAX: Akbar, Jose 10k, Speedy, Vagabond

    Wu – SSH, Toe Touches, High Knees, Butt Kicks, Arm Circles (F/B), Self-Love, IW, Hillbillies

    7’s pull ups and squats

    11’s Benches: Freak Nasty, karaoke half court, then run – Renegade Row Merkin

    Recovery walk

    7’s Benches: Peter Parker with feet on bench, backward run half court/run, Tuck Jumps (modification jump squat or squat). Modification was taken by all but Speedy, who seemed to be the only one that could get his knees up that high:)

    11’s Stone Mountain, run, Squat

    Mary – LBC’s x 10

    Count Name, and YHC prayed us out.

    Announcements: Zoorich Classic Saturday

    Moleskin:

    Always good to have a backup plan in place. It wasn’t exactly what I pictured, but it worked.

    Wasn’t sure if anyone would actually show, so I brought a cinder block and some dumbells for a secondary workout if I was alone.

    Lots of legs today, and Speedy said his track coach was going to kill him with Districts tomorrow. After which Jose had my back saying how good it was to do other sports complementing track.

  • Low and Slow – from Akbar

    YHC arrived with 2 minutes to spare, greeted by Pik and JV. Buschwacker came in on Cowbell time and with Cowbell speed just in time to finish the warm up. Today we did some tempo work, taking it slow with most exercises Copperhead style.

    Warm up: SSH, IW, Hillbillies, Self-Love, Grass Grabbers, Toe Touches IC x 10-15

    Mosey to the Lakefront stopping at each block for 2 exercises x 15-20: Merkins, Mountain Climbers; Copperhead Squats/Mountain Climbers; Stone Mountain/ Mountain Climbers; Little Manny Crunches/ Mountain Climbers

    Rips: Wall sit with 100 air presses. Run stairs stopping for 25 calf raises on each side.

    Wall: Slow Dirkins, Bulgarian Split Squats, Freak Nasties x 15-20 each. Took a breather to say hello to Garfield, then back to the wall for another set of each.

    Head back to the Marsh stopping along the way for 20 Merkins, 20 Squats, and 20 LBC’s, arriving just in time for a 2 minute Mary of 100’s, aka Hummingbirds.

    Count, Name, and YHC prayed us out

    Announcements: 6 year anniversary this Saturday with TankedUp! and Cowbell co-Q

    Always a pleasure to start my week with you guys, thanks for following my lead.

    Akbar

  • 3M – March Marsh Mosey – from Akbar

    50 degrees this gloom as 3 HIM showed up to get better. The EH for the Endurathon crew was denied on the spot Sunday, and with good reason. Today was a Marsh Mosey to enojoy the great weather.

    Pax: Akbar, Waterpik, Junior Varsity

    Warm Up: SSH, high knees, butt kicks, self-love, windmills

    Thang 1

    Mosey to Rips, stopping for a set of 25 Merkins, Squats, LBC’s OYO at every other intersection

    Thang 2

    Rips: Australian Mountain Climbers (BTTW position) x 10, run up and down stairs, jump squats x10 on the other side. 2 rounds

    Thang 3

    Light Poles: Mosey down Lakeshore Drive stopping at the first 3 light poles for 10 reps each: Shoulder Taps (2=1); Sister Mary Catherines (2=1); and Superman’s. Continue to light poles 4,5,6 for 15 reps of each.

    Thang 4

    Return to the flag stopping at 2 intersections for 25 Merkins, Squats, and LBC’s. Return just in time for 2 MOM.

    MARY

    Leg Raises, Flutter Kicks x10 each

    Waterpik prayed us out.

    Thanks for letting me lead –

    SYITG, Akbar

  • Ten by Ten – from Waterpik

    Warmup at the marsh then mosey to the trailhead. Stop at each block along a circuitous route for 10 reps of 10 exercises at each block. The exercises were merkins, sister mary Katherine’s (2 ct), Superman’s, crunchy frogs, leg raises, monkey humpers, hello dolly’s, smurf Jack’s.