F3 New Orleans

Tag: Milestone Marsh

  • Rested and Ready – from Akbar

    Not so gloomy at the Marsh this morning with humidity down just a touch. YHC and Hammer arrived about the same time and had some nice mumblechatter when Waterpik arrived on his typical run from the house to the AO. YHC was ready and rested after NOT staying up for the 9pm start of Ole Miss and Arizona.

    Warm up: x10-15 IW, Torso Twist, Arm circles (front/back), SSH, high knees

    Head to the hidden block stash, which Hammer noted were heavier than the Gipper’s, and mosey to center court.

    Thang: 4 corners, 11’s, 4 corners

    4 corners: start at center court with block, 5 Grave Diggers (2 =1) then to each respective corner for 50 reps each of Chest press, curls, Alpo’s, & triceps.

    After each corner exercise, block carry back to the center for 5 Grave Diggers.

    Mosey to playground for 11’s: pull ups and squats. Modification of supine pull ups was needed for all, especially Hammer after a recent double Murph.

    Back to center court for a second round of 4 corners and 50 reps each corner.

    Leg Raises, E2k, Jane Fonda’s, and Little Manny Crunches.

    Blocks up and back to the circle for a Mary of 10 Merkins and 10 LBC’s IC

    Count, Name, and Hammer prayed us out with thoughts of my Uncle Jimmy and a few folks with stuff coming up Waterpiks office.

    Thanks for the post guys and letting me lead.

    Til next gloom – Akbar

  • Hello Humidity – from Shooter

    Northshore has had some great weather the last few weeks with small mild fronts passing down mild 70s with little to no humidity.. All that has changed as 4 PAX posted at the Marsh for a heavy humid gloom. We didn’t need much to get the perspiration flowing but coupons sure do accelerate it.. Arriving to the AO with Steve and Akbar awaiting YHC started to stretch and then soon Waterpik arrived by foot which has become his regular means of transport as of late. T👏🏼 to him for logging the lagniappe as we like to say in Southeast LA.. Much respect for the discipline needed to awake extra early to log the extra Waterpik…

    Warmup
    10IC Hillbilly’s, self love, Grass grabbers, Imperial walkers, Arm circles and Cherry pickers.

    PAX retrieved our coupons, which by the way has surpassed the longest stay at the park in recent memory, as the other stacks have fallen victim to maybe a fire pit or possibly someone’s chain wall for a fence.. No one really knows, but I am guessing the F3 logo applied by Grover and Akbar has simply given this stack the awareness needed to the removers of the past that these blocks are here for purpose and not just something to litter up the park.. Carried to the corner for instructions. Simply 3 rounds consisting of 15 reps and 4 exercises to start adding another on each round. R1 Overhead press, Kettle swings, Squat thrusters and Chest press. Moseyed the square around. R2 R/R adding in Curls and the loop this time included carrying the coupon. R3 R/R adding in 8 count body builders which thinking back as I write this YHC short changed the plank Jack. Maybe it’s the remembrance of Hammers Saturday beatdown that haunted my internals to stop this motion… Anyways, finished with another Mosey around picked up our coupons to return them to their resting place.. Assembled back at center court for some Mary and Jane…
    LBCs 20IC
    Jane Fonda’s left leg 20 IC toe to knee 15IC and pulses 10IC
    LBCs 20IC
    R/R right leg
    LBCs 20IC to close..

    Akbar closed us in prayer with remembrance of those 77 years ago 6/6/1944..
    Also praying for Uncle Jimmy and family as they go through a difficult time!! 🙏🏼🙏🏼

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!

  • The punching bag coupon – from Waterpik

    YHC started the pax out with a brief warmup at the marsh consisting of SSHs, arm circles, Wind mills, imperial walkers. Then mosey to grandmothers house for some coupon work.

    Having utilized the cinder blocks about a half dozen times recently YHC felt the pax needed a change of pace. So, it was raid the garage time. YHC found an old punching bag that looked like a perfect weight to drag back and forth on the grass. It was tough after a while , but make no mistake, it did not compare to moby’s chains.

    YHC also utilized some buckets of chlorine. They looked perfect to use for carrying up the stairs and they were just that. After some 5 reps Apiece it was time to Head back to the marsh.

    Cot and thanks to hogs breath for Praying us out.

    P.S. welcome to FNG, pee wee Herman, and welcome back to nacho who made his first post about in over a year.

  • Cashing in on the coupons – from Shooter

    Following up from my Q on Friday at the A1c with coupon work I wanted to bring my Mandevillian brethren into the mix in similar fashion.. For a moment it looked as if it would only be Waterpik and YHC, until of course Cowbell returned back to his old ways of rolling up slightly behind to join Pik and I as we started the warmup with a lap around the first block.

    Warmup
    All IC 10 Windmills, Arm circles F/B, Imperial walkers and SSH.

    PAX collected a coupon and returned to the court. YHC pulled out a deck of cards and instructed the first exercises represented by the suits of the first 12 cards turned over. Lots of high numbers ♠️ (block squats), ♦️ (shoulder press) ♣️ (Curls) ♥️ Chest press. After turning 12 we moseyed another lap. Returned for round 2 ♠️ (Squat thrusters) ♦️ (Kettle swings) ♣️ (Curls…why you ask? For the girls!) ♥️ (LBCs) flipped a Joker on this round so a mixed rep count of 10,10,10 and 20.. Wrapped up the block work and returned to center court for a core closeout..
    IC 20 Peter Parker’s, Parker Peters, Mountain climbers and Shoulder taps.. IC 15 Flutter kicks, Hello Dollies, Rosalitas and Crunchy Cowbells…

    Appreciate Waterpik closing with our intentions…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Misty Morning after Mother’s Day – from Akbar

    6 strong on a rainy gloom at the Marsh this morning. It’s great to see the numbers back up again, missing regulars Russo and Hogsbreath. YHC and the PAX needed some sweating after all seemed to eat too much while celebrating our Mom’s yesterday. So we retrieved the hidden, waterlogged blocks and got to work.

    Warm up: SSH, Torso Twist, Peter Parkers, Grass Grabbers, Cherry Pickers, Arm Circles (front and back), & Imperial Walkers x 10-15 IC

    The rain let up for a bit so we moseyed down Livingston a couple of blocks, stopping for Hillbillies IC x 15.

    Thang

    Full body workout today accompanied by some classic rock tunes. 6 exercises, 1 rep each, add a rep each round

    · Alternating block merkin
    · Decline freak nasty
    · Block Curl
    · KB Swing
    · Shoulder Thrusts
    · Block Squat
    · WW2 Situp – Block holds feet, legs straight – right elbow to left knee, switcheroo

    The tunes started out with House of the Rising Sun (which is my 6-year-olds favorite song), Janis Joplin, and Boston. YHC noted that unfortunately they do not make music like this anymore. The Alternating Block Merkin brought back memories (or nightmares) of the Iron Pax we did in the field with Murder Bunnies.

    Finished up at 5:52 with each PAX getting up to 11-12 rounds in, and headed back to center court for some Mary

    Tempo Merkins, Leg Raises, Heals to Heaven, Hands to Heals, LCB’s and Crunchy Frogs x10 IC

    YHC prayed us out with intentions for Waterpik’s friend and thankfulness for us getting together today.

    Thanks for letting me lead fella’s

    SYITG, Akbar

  • Block Building – from Shooter

    With access to so many opportunities for a beatdown at the Marsh, YHC decided to use our F3 stamped cylinder blocks. After all one never knows if they will still be out there from week to week.. Seems as though the artwork has paid off thanks to Akbar and Grover. I believe the City has realized confiscating our blocks only leads to another batch arriving at some point. After all their time is probably better spent picking up the enormous amount of trash left behind by a weekends worth of revelry which never disappoints the PAX on a Monday for a little pre and post trash pickup…

    Warmup
    10IC Windmills 20IC SSH 10IC Air presses 20IC Arm circles and 10IC Torso twists

    Thang
    Pulling out the play book of Hogsbreath from a few months back with blocks Q decided to replicate a version of his own Block Building.
    After retrieving our coupons we headed down Lamarque towards the lake stopping at every corner down and back..

    Exercises simply ascended and then descended upon return.

    B1 10 Kettle swings
    B2 10 Kettle swings 20 Overhead press
    B3 10 Kettle swings 20 Overhead press 10 Jacks web
    B4 10 Kettle swings 20 Overhead press 10 Jacks Web 20 Chest press
    B5 10 Kettle swings 20 Overhead press 10 Jacks Web 20 Chest press 10 Squats

    Appreciate Pee Shooter making an appearance at the Marsh and the always reliable Waterpik for posting..

    Hogs breath has been a regular poster and took us out in prayer…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Heroes – from Akbar

    We were heroes, if just for one day. YHC was sore all over, even without a weekend beatdown. Sleeping with your shoulder driven into the earth for 2 nights can put you on the pain train. So getting back to the basics at the Marsh was in order, after what seems numerous block workouts over the past month.

    Expecting a big crowd after we left the campground yesterday, spirits were high on arrival and dampened at 5:15 by the fartsackers. YHC can’t say much, I couldn’t even get Grover out of bed. So – alas it was 3

    Today, we made the big block to the lakefront, rips, and back up Noah’s Ark with great weather and conversation. Completing 3 Hero beatdowns.

    Marsh to Lakefront: IronMan
    30 SSH, 20 Squats, 10 Cross Punch Situps, 10 Hi Plank Rotations, 10 Dirkins, 12 Mountain Climbers, 12 Renegade Rows.

    Lakefront to Rips: Thor
    10 each, OYO/IC for each exercise: Lunges, Freak Nasties, Bulgarian Split Squats, Dirkins, Renegade Row, Irkin/Hi Plank Rotations, LBC’s, American Hammers, Turkish Getup

    Rips back to the Marsh: Batman

    20 Squats, 40 Cross Punch Situps, 10 Sister Mary Catherines, 10 Merkins, 20 Shoulder Taps, 20 Mountain Climbers, 10 Cross Punch Situps, 10 Leg Raises, 10 American Hammers

    Mary:
    Leg Raises, LBC’s, Dolly, Heels to Heaven, E2k

    Announcements: F3/FIA at the Gipper, 6:30 – last Thursday in April

    Count/Name – Russo prayed us out.

    Thanks for letting me lead, til next gloom – – Akbar

  • Head, Shoulders, Knees and Toes – from Akbar

    4 HIM showed at the Marsh, picking a great morning to be up so early. Cool temperatures, no mosquitos, and a non-running workout. YHC is still having a little foot pain, so blocks were on the menu. I know, it’s surprising.

    WU: x20 SSH, arm circles front back x10, self-love x10

    THANG full body workout

    12, 10, 8 reps per set, slow tempo IC and OYO, 6 sets total

    Block Press, Freak Nasties IC

    Block row, Curls for the Girls OYO

    Shoulder Press, Block Squat OYO/IC

    Merkins, Tricep Raise IC, OYO

    Block Swings, Curls for the Girls OYO

    Alpo’s, Bulgarian Split Squat OYO, IC

    MARY

    Mountain Climbers – Tabata: 20s on, 10 s rest, 3 sets total

    Announcements: Last Thursday in April, F3/FIA at the Gipper, 6:30

    Count, Name, YHC prayed us out

    Thanks for letting me lead,

    SYITG, Akbar

  • A Family Affair – from Akbar

    Yhc and Grover arrived at the Milestone Marsh 10 minutes early this gloom to a clear night, quarter moon, and 48 degrees. As Grover slept in the car waiting for go time, QIC walked around the AO stretching from the prior week of pain. As the clock got closer to 5:15, there was still no one in site. Most of us have been close to or experienced a no show, and the thoughts were swimming through at this time. But as the AO was perused, there were messages inscribed on the court in chalk: Work hard, work harder, strive, grind. Then Grover emerged from his nap and we got to work, a father/son beatdown that went like this:

    Construction:

    Mosey down to the lakefront stopping at each street.

    Karaoke 30 Werkins

    Butt Kick 25 Merkins

    Skips 20 T Merkins

    High Knees 15 Cobra Merkins

    Mosey 10 T Merkins

    Mosey 5 Diamond Merkins

    Deconstruction

    Mosey back to the Marsh stopping at each block for deconstructed burpees – starting at 7 and descending to 1

    Squats, merkins, groiners, squat jumps

    Mary: IC x 10 LBC’s, leg raises, E2k left, E2k right

    YHC prayed us out.

    Till next Gloom – Akbar

    Moleskin

    YHC remembered the Q on the way to Grandmas in Hattiesburg Sunday and had to pivot quickly to get something in place. Just so happens this beatdown was the next one on my list. Modification was in store after a week of block beatdowns, intense shoulder work, and pruning 8 trees on Friday – but after a big Easter meal the modification would not happen. So more chest and shoulders it was.

  • Up, Down Touch the Ground – from Akbar

    The Marsh was a cool 50 degrees this morning as we arrived at the gloom. Shooter had the Q but pulled an audible last minute after a ladder mishap, which resulted in an ankle injury. Just so happens that the next workout in Akbar’s Book of Beatdowns was a ladder. So we went Up, down, touched the ground – which put us in the mood, for food.

    Warm up: SSH, Torso Twist, Imperial Walkers, Arm Circles, Grass Grabbers

    Grab blocks, head to the playground for:

    10 Pull Ups

    20 Block Shoulder Thrusts

    40 Block Rows

    50 Goblet Squats

    Run to Marigny and back after each exercise

    YHC got tired of running so we moved to the court for the descending ladder

    50 Goblet Squats

    40 Block Rows

    30 Merkins

    20 Block Shoulder Thrusts

    10 Pull Ups

    Block carry the length of the BB court and back – PAX choice

    Next up were Lieutenant Dan’s up and down the court. 1 squat, followed by 2 lunges

    Return blocks and mosey to the picnic tables for Freak Nasties and Irkins. 3 sets of 12,8,5 IC

    Mary: Heals to Heaven, Hands to Heals, Hello Dolly, Leg Raises, IC x10, LBC ICx25

    Count, Name-o-rama, Welcome Shortcake!

    Announcements

    Northshore Conversion, San Antonio Grow Ruck coming soon

    COT: YHC prayed us out asking for safety, a chance to positively influence someone this week, and Shooter’s ankle.

    Naked Man Moleskin

    Great to have Shortcake this morning, and T-claps to Hogsbreath for the EH. Like Hogsbreath, a navy guy and just as stout. During the Farmer’s carry mosey, he carried the block like a set of car keys.

    Frazier is a family name of Scottish origin meaning Strawberry – thus Shortcake