F3 New Orleans

Tag: Milestone Marsh

  • The Fittest Presidents – from Akbar

    3 HIM at the Marsh today for a celebration of the fittest Presidents.

    Conditions: 67, slightly muggy but comfortable

    PAX: Akbar, Russo, Waterpik

    Warm up: SSH, Self-Love, Grass Grabbers, Toe Touches, Arm Circles

    Thang:

    Celebrate our fittest presidents with Tabata. 46s on, 14s rest, to represent 46 Presidents to date. Almost all Presidents played golf, whether good or not, so some dynamic golf stretches were sprinkled in: Side step ups on bench, Inchworm merkins, lunges with upper body rotation, wife pleasers, single leg wife pleasers, Cat/Cow

    Start at center court, with mosey’s to the bench, playground, and intersections down Noah’s Ark. Return back the same way and finish at center court.

    George W Bush Running Run/Sprint between each block

    Woodrow Wilson Cycling Freddy Mercury

    All Presidents Golf Mixed in throughout

    George Washington Wrestling Bear Crawl
    Abraham Lincoln

    Barack Obama Basketball Bobby Hurley’s
    Jimmy Carter

    Ronald Reagan, JFK Swimming Scuba Steve’s

    George H Bush Baseball Nolan Ryan’s
    Jimmy Carter

    Teddy Roosevelt Wrestling/Boxing Boxers Squat (Al gore punches)

    Gerald Ford Football Up Down Merkins
    Dwight Eisenhower

    Richard Nixon Bowling Bowler’s Lunge

    FDR Rowing Supine pull ups/rows

    And the President credited with the most sports is…… Jimmy Carter.
    Tennis, basketball, track/field, baseball, cross country, golf, hunting, fishing

    Mary: Gas pumps, heels to heaven, Dolly, Rosalita, leg raises, LBC’s

    Count/Name, and Pik prayed us out

    Announcements: Run Cajun Run ends in 7 days – get your mileage in and record your numbers.

    Thanks for letting me lead, and appreciate the follow. Till next gloom,

    Akbar

  • Ain’t no Tabata in the back of that Honda – from Waterpik

    YHC, the Hammer, and Akbar moseyed over to Noah’s Ark for some Tabata for a beginning of the week beatdown. Cool temps 45 degrees and the pax got right down to business. After a short warmarama, the pax was off, stopping at the intersections along Noah’s Ark for Tabata. at each block we did Inperial Squat Walkers, an intensification Zoolander style. 5 sets of 30s Tabata and off to the next intersection.

    With time almost up, we headed back to the marsh.

    Cot, announcements, and YHC prayed us out.

  • B.O.M.B.S. at the Marsh! – from Shooter

    YHC arrived to the Marsh seeing site Q Akbar sitting in the warmth of his car.. Not eager to exit any sooner than necessary into the low 30s weather, YHC followed his lead. It would prove to be short lived however as JV rolled up behind me and quickly exited.. We gathered at center court and the always reliable Waterpik emerged out of the darkness, however this gloom he exited a vehicle which is uncharacteristic as most post he runs to the AOs.. PAX chattered it up discussing the effects of Tanked ups beatdown from Saturday..

    Warmarama
    Moseyed the block to start things off returning for all IC 15,16,17,18,19 and 20 consisting of SSH, Grass grabbers, Windmills, Arm circles, Imperial walkers and Butt kicks.. Another Mosey around the block..

    Thang
    Partnered up at the picnic benches for Coyote Ugly… Believe the only one to complete the 5 count total with lagniappe was Waterpik. T👏🏼 to Waterpik as it proved more challenging to the YHC than expected..
    Took to the playground for 4 rounds of reverse chin-ups of 5.. Once complete we recovered to the corner for B.O.M.B.S.. With a small modification of half Big boy sit-ups and half LBCs for the last B and time expiring on the squats PAX circled up at center court for count, announce and COT..

    Appreciate you men braving the elements and T 👏🏼 to those PAX in the Midwest and Northwest who endure these harsh temperatures more frequently…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!!

  • “The cold made my wee wee go pee pee.” – from Akbar

    Things you’ll only hear at Waffle house. This was said as a grown man walked through the door, and decided to tell YHC, Steve, and Russo what business he had to take care of – as if his inner child woke up at that opportune moment. YHC knew it was going to be cold, obviously everyone else knew as well. 5 Pax gathered this cold and gloomy morn. Grover EH’d a guy who fartsacked, but it was great having him in the gloom again. The plan was to get warmed up really quick.

    Conditions: Cold, as mentioned above, with a slight wind.

    Warm Up x 10 IC – High Knees, Butt Kicks, Self-Love, Cherry Pickers, Arm Circles F/B, IW

    Playground: 11’s of Swerkins (plank position, legs in swing ab crunch/Merkin) and Pullups with 25ish yard run in between.

    Mosey to the Lakefront by Rips down Noah’s Ark with a modified Red Barchetta to get the blood pumping. Stop at each intersection for 1 exercise until we reached the wall – 50 SSH, 40 Mountain Climbers, 30 LBC’s, 20 Merkins, and 10 Squats.

    Wall x 20 IC, 2 sets. Freak Nasties and Shoulder Taps

    Stairs at Rips to climb the Stairway to 7. Pax line up in plank, 1 at a time do: 1 Freak Nasty, 1 Dirkin on the bottom step; run up to the top for 1 Squat, run back down the other side. Rinse and Repeat adding 1 rep for 7 rounds. Pik reminded QIC of the time check and we only got to finish 6 rounds.

    Run back to the Marsh in time for COT followed by breakfast at Waffle House.

    Announcements: Krazy Ivan Feb 3rd 8pm. Run Cajun Run – get your teams together, sign up coming. Sponsors due by Jan 26th.

    NMM
    We are told to always plan for more than we need in case time runs out. I had enough for another 30 minutes. I haven’t fully figured out how to work the new Garmin I got for Christmas, Pik saved me from going over. Great conversation as always, which continued as expected at Waffle House.

  • Easy breezy – from Waterpik

    2 pax along with YHC braved the elements and posted to the milestone marsh on windy chilly morning to start the week off.

    Pull-ups at the playground, then mosey to the lakefront stopping at several intersections for some additional exercises.

    Hit the seas all for 3 sets of Bulgarian split squats and derkins.

    Mosey back to the marsh to circle up for cot.

  • 7-11 – from Akbar

    We know it, and love it. It has history, nostalgia, good memories of childhood or yesterday. We may have had our first illegal drink or magazine here. It’s been in epic movies like Heathers, Fast Times at Ridgemont High, Harold and Kumar Go to White Castle, and Clerks. But we didn’t go to 7-11 today, the 7’s and 11’s came to us. .

    Conditions:
    WU: 37, feels like 31, no wind thank the Lord

    Warm up:
    x10 IC SSH, Toe Touches, Wind Mills, Butt Kicks, High Knees, Arm Circles (F/B)

    Thang: 7-11
    7’s Pull ups, Merkins at the playground
    7’s Mosey to Lakefront stopping at intersections for Squat, Plank Jack

    11’s at the wall. Irkins, Freak nasty, high skip
    11’s at Rips: Calf Raises, Rocky Balboa’s on stairs

    7’s Mosey back via Noah’s Ark, stop at intersections for LBC/ Wife Pleasers.

    Mary LBC x 10 IC

    Count, Name, Hammer prayed us out.

    Announcements: Krazy Ivan Feb 8th. Run Cajun Run Feb 1st. Get your teams together.

    Nake Man Moleskin:
    Great conversation with Hammer as always. YHC was sore from last weeks beatdowns, so we took it easy today. The only man on the lakefront happened to walk by during wife pleasers – hope it made his day.

  • Holiday calories -BAM – from Waterpik

    YHC felt the need to work off some Holiday calories after a week of Big meals, late nights, desserts, beer, wine, and cocktails. The holidays—YHC enjoyed a bit of it all, and they’re not over yet. But, alas, it was time to get back to work, including “work in the gloom”

    After a brief warmup, YHC led the pax through a benchmark beatdown that was intended to be reminiscent of the origins of the milestone marsh- started by butt splice.

    One minute of AMRAP merkins.

    One minute of AMRAP big boy Sit-ups,

    1 mile timed run down to the lakefront’s sea wall and back. (Hence the moniker, milestone marsh)

    Back at the AO, it was time for 3-6-9. Thank you shooter.

    Pull-ups, burpees, merkins. 4 sets total.

    Close out by heading to center court for some mary.

    cot and thanks to Akbar for praying us out.

  • 51 – from Akbar

    Another year in the books as YHC turned 51, joined by 8 HIM who woke up early Monday morning – some after Sunday’s Nightmare Before Christmas. The theme was 51 on paper, 5 sets, 5 exercises 10 reps each, with the last exercise being a 10 second hold. Sometimes paper doesn’t translate in reality so there were some modifications.

    Tunes accompanied courtesy of Grover’s Camp playlist.

    Rd 1: Block press, shoulder taps, squat press, Alpo’s, 10 count mid-way hold.

    Rd 2: Block row wide, block row narrow, supine row, renegade block row L, renegade block row R. 10 count hold.

    Rd 3: Merkin, chest press wide, chest press narrow, right arm single block press, left arm single block press, 10 count hold.

    Rd 4: Block curl wide, block curl narrow, forearm curl, left arm block curl, right arm clock curl ( the single arm curls did not happen). 10 count hold

    Rd 5: Diamond merkin, overhead block extension wide, overhead block extension narrow. 10 second hold.

    Mosey to the stop sign and back, circle up for Mary

    Squats x 20, Lunges x 20, LBC – leg raises, dolly x10

    Count, Name-o-rama, and YHC prayed us out with thoughts of focusing on unselfishness this week and thanks for accountability.

    Thanks for letting me lead, it’s always a blast.
    Akbar

  • Multiple of 3s – from Shooter

    Arrived at the Marsh to no fanfare but thankfully the previous day Waterpik had DM letting the YHC know he would be there.. So shortly after walking around the court sure enough out of the darkness Waterpik arrived and following brief chatter the clock struck 515…

    Warmup
    All 12IC Grass grabbers, Windmills, Good mornings, SSH, Arm circles and Cherry Pickers.. Followed by a warmup mosey around the block..

    Thang was simply 3..6..9..12
    12 rounds of 3 pull-ups. 6 Burpee’s and 12 Merkins breaking at round 4, 8 and 12. Ran
    around the block stopping for 12 squats 2x..

    Finished on time and closed with prayers for the Tornado victims and their families!!

    Appreciate the post Pik and till the next Gloom 👍🏼👊🏼✌🏼!

  • Ladders and Stars – from Akbar

    4 at the Marsh today for some ladders. An unusually quiet Bushwacker shuffled up to center court looking half asleep and frozen. Conditions were clear, cold, and delightful.

    Warm Up: SSH IC 20, Grass Grabbers, Self-Love, Imperial Walkers, Butt Kicks, Arm Circles F/B IC x10. 5 & 10 Merkins, 5 Air Squat Presses OYO

    Thang:
    Mosey the big block to the Lakefront for stargazing, then to the Wall, Rips, and back up Noah’s Ark. Climbing the ladder along the way from 5 reps to 25 reps in 5’s. Merkin/Air Squat Press to the Lakefront Wall. Irkins/LBC’s at the wall. Calf Raises/ Supermans at Rips.

    Descending Merkin/Air Squat Press in reps of 25, 20, 15, 10, 5 on the mosey up Noah’s Ark to the Marsh. Irkins IC x20 on the picnic tables.

    Mary: LBC IC x20, Leg Raises IC x10

    Announcements: Firefighter challenge Dec 11; Nightmare before Christmas Dec 12. Braveheart screening at Whackers 12/16 5:30

    COT: YHC prayed us with thoughts of Hope for the week.

    Thanks for letting me lead guys! Akbar