F3 New Orleans

Tag: Milestone Marsh

  • 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.

  • 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.