F3 New Orleans

Tag: Milestone Marsh

  • 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

  • Putting the new coupons to good use – from Waterpik

    Grab a cinder block, crank out 50 reps of any exercise or combination of coupon exercises and mosey around the block. Rinse and repeat until the bell sounded. If this workout sounds familiar, it should. YHC led the PAX through the exact same beatdown about 3 weeks ago.

  • We hid the coupons – from Waterpik

    T Claps to Akbar we now have LOGOED cinder block coupons at the Marsh again. And we didn’t “hide” them behind the restrooms . Who knows? Maybe they won’t disappear this time. And if someone wants them this time around, they’ll have to carry them from their new hiding place near the back of the field to the street. At that point their forearms will be swoll so maybe they’ll want to join F3.

    Mosey down the trace a couple of blocks to Jackson Ave. mandeville doesn’t have many hills but YHC found one there, and made a mental note that it would be a good mew spot to incorporate into a beatdown at the marsh.

    Main thang: Bear crawl up hill, jog back.
    Crawl bear up hill, jog back
    Partner carry up hill, jog back.
    (Shooter was an absolute animal)
    5 sprints up hill, jog back
    Rinse and repeat, then head back to AO

    Thanks to Akbar for praying us out

  • Brood of Vipers – from Akbar

    4 braved the frigid 37 degrees this morning to start out their week right. We arrived to witness the leftovers of a Sunday birthday party, and the Marsh was trashier than usually this gloom. Waterpik said it best – “the best thing about having a birthday party here is you don’t have to clean up.”

    6am – YHC, Hammer, and Waterpik started out with warm ups consisting of Windmills , SSH, Torso Twist Imperial Walkers, and… Hogsbreath pulls up speeding in Cowbell-like fashion to join us for Hillbillies

    If you ever run out of ideas to Q, the Exicon (frequently perused by @Shooter) and other backblasts across the nation offer a wealth of pain. That was the case for YHC this weekend, spending way too much time reading what our brothers have been up to in the gloom. Also gives you ideas on new exercises you may not of heard of – like the Wojo Squat, Flock o Seagulls, or String Rippers.

    QIC settled on a modified Brood of Vipers, from F3 Greenwood

    Thang: Three round ladder, 5 sets, 3-4 exercises in each set, IC and OYO, recovery run in between rounds

    All exercises Copperhead Style

    Round 1 12 reps
    Round 2 10 reps
    Round 3 5 reps

    1. Negative Pull Up (12 count down), Supine Row
    2. Calf raises, Wojo Squat (slap the ground), Side Lunge
    3. LBC, Hello Dolly, Heels to Heaven
    4. Merkin, Irkin, Werkin
    5. Freak Nasty, Cobra Merkin

    Mary IC

    Flutter kicks, E2k x 20, Stone Mountains x10

    Count, Name, Hammer prayed us out.

    Moleskin

    Hogsbreath was rather witty this morning. When we got to the second round of Irkins, Hogsbreath said “you’re really Irkin me.” Also noting as the daylight started to set in, that “the brighter it got, the uglier you guys look.”

    The term “looks good on paper” came to mind after set 4 & 5 in round 1, when YHC realized doing 3 tempo Merkin exercises x12 followed by 2×12 triceps was difficult to say the least. But we pushed through.

    I got enough workouts from surfing backblasts for 5 weeks. 😉

  • Minute Mania – from Shooter

    Great showing at the Marsh following the month of RunCajunRun. Q planned a beatdown with minimum running this Gloom as I know many are wanting to rest the tread on their sneakers coming off an incredible month as mentioned by RY in his email.. YHC brought a companion (30 lbs Ruck plate) to the beatdown to inspire the PAX..

    Warmup
    10IC Windmills, 15IC SSH, 20 IC Grass grabbers and 25IC Butt kicks.

    Thang
    Wanting to bring back the premise of how the Marsh was formed YHC with phone in hand for the timer kept the PAX busy with multiple timed reps of exercises.

    All exercises would be max reps for a minute. Split into 2 groups of 4 with pull-ups and swing tucks. F/J
    Upon finishing PAX met on the sidewalk by the playground for Carolina dry docks and Sister Mary K/Catherine’s..
    We then ran down to school and back.
    Assembled at the court for the company of the ruck plate. Each PAX alternated running suicides with the plate for a min until each member completed a round. The rest of the men completed called exercise. Exercises included Mountain climbers, Peter Parker’s, Parker Peters, Shoulder taps, jump squats, Bobby Hurleys, Lunges and squats. Next up we took to our six for 3 rounds of chest press 5, 8 and 10 looking for the right number to complete in a min as the PAX completed LBCs passing along the plate.. Next up curls for the girls which proved inefficient in form with 10 and only getting through half of the PAX before the timer sang so we completed regardless. Then we were able to complete 10 shoulder presses while the PAX did overhead claps. We did SSH on a 2nd round of shoulder presses. With 8 mins remaining we completed a lap around the block returning for time for 20IC Crunchy frogs 🐸, because 360 on Saturday wasn’t enough. And ended with 20IC Flutter kicks…

    Appreciate the great showing on a Monday, especially Backdraft making the decision to join instead of hitting that snooze 😴…

    Let’s make sure we give Russo a similar showing at Grannies on Tuesday!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!!