F3 New Orleans

Tag: Milestone Marsh

  • Bring back da blocks – from Waterpik

    It was very discouraging to discover that the stash of cinder block coupons had again disappeared from their hiding spot at the milestone marsh. After all , YHC had planned to use them at today’s gloomy beatdown. Undeterred, YHC loaded coupons from the backyard into the car for today’s beatdown. After all, in the Q source, Dredd says an effective leader must be prepared to improvise.

    Warmup consisting of SSH, slow squats, IW, HB, GM.

    Main thang:
    Instructions to PAX : Do 50 reps with coupon, then run around the block, increasing rate of speed back at each corner, then back to starting line. Rinse and repeat until the closing bell. YHC let the PAX choose their own exercises, but suggested 5 sets of 10 for each round. Examples of exercises used by the pax were squat thrusters, military presses, goblet squats, kettle bell swings, jack webbs, curls, big boy sit ups, leg raises, rows, triceps extensions, bench presses.

    After about 4 or 5 rounds, the closing bell sounded and Grover prayed us out.

    Have a good week men!

  • No Blocks before Breakfast – from Akbar

    Early day after watching the Superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey around the block.

    Warm Up SSH, IW, Windmill, Self Love x10 IC
    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections.

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.

    Stone Mountain | Mountain Climbers
    Bulgarian Split Squat (each leg), Freak Nasty
    Merkin, Rocky Balboa’s
    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out. QIC

    NMM
    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. Good work and good conversation today guys.

  • We all do this, don’t we? – from Waterpik

    Today’s beatdown was plagiarized from Hogsbreaths beatdown at the marsh a couple of weeks ago. We all copy workouts, don’t we? Here we go: PAX grabs a cinder block, lines up in a single file line on Lamarque st and starts heading towards the lakefront. Instructions were to walk to the lakefront with the coupon. Last man in line jogs to front of line with coupon. Rinse and repeat. At the lakefront sets of Tabata were on the menu. , 30 secs with 10 secs rest. Exercises were merkins, 100s, big boy sit-ups, Supermans, freak nasties, rows w/ coupon, presses w/ coupon, kettle bell swings, leg raises. Rinse and repeat. With 15 minutes to spare, grab coupon and head back to the marsh.
    5 minutes left: hit the 6 for some Mary: cowbells crunchy frogs ((where was cowbell?), flutter kicks, chill cut plank.

    Have a good week guys! Y’all bring out the best in me! I hope F3 brings out the best in all of you too

  • Shhhh HIIT! – from Akbar

    YHC has been thinking about a HIIT workout for a while but wanted to keep it a secret of sorts. Kinda like when you tell pax to bring gloves, and they don’t show at all. So I kept it quiet, within the family circle. Like the Grinch, tip toeing around with an evil wide grin before stealing presents. Shhh! We are going to do some HIIT today.

    The gloom was a humid 61 degrees, which felt like 85 after so much cool weather the last few weeks. YHC and Grover arrived 10 minutes ahead of go time, and quickly saw the blinding LED lights of Waterpik pull up behind. 3 flags planted, 5 on the basketball court picking up trash from the day before, and we were ready to go.

    Warm Up: x10 IC – SSH, Grass Grabbers, Imperial Walkers, Hillbillies, Self-Love, Torso Twist

    Quick warm up run to the stop sign and back, pick up a block and head to center court. About this time, Cowbell showed up to make 6. T Claps to Pixie Stix for grabbing a man-sized block at age 15, it was duly noted that Grover was using a half block until last month.

    Thang: HIIT

    It was one of those days when some things look good on paper, but you quickly need to modify. We went through multiple sets of Tabata with varying work and rest times focusing on form, power, lean, and some plyo work

    Set 1: Power 3 sets of each exercise; 15s all out work and 40s rest

    Mountain Climbers, Squat Thrusters, KettleBell Swings

    There was some low mumble chatter about going all out for 15s and a 40s rest. It did seem like 40 was long so a modification/intensification was needed and we bumped it down to 30s rest

    Set 2: Lean Explosion 3 sets of each exercise; 20s work, 10s rest

    Sister Mary Katherine’s, High Knees, Jump Squats

    Set 3: Plyo Set 3 sets of each exercise; 30s work, 15s rest

    Plank Tuck to Tuck Jump (2 groiners and a jump squat); Plyo jack merkin, Balance Bicycles (Goblet Squat Freddy Mercury); then Block Press Freddy Mercury’s

    Set 4: Chest, Tri, Back, Shoulders 30s of work, 15s rest

    Tricep Chest Press, Tricep Chest Press with knee raise; Tricep Chest Press with knee raise and leg raise

    Block Row, Block Row with Inchworm merkin

    Elf on the Shelf; Alpos, Block Curls

    Put up blocks, time for 5MOM

    Mary x 10 IC: Heels to Heaven, Hands to Heals, Leg Raises, LBC, American Hammers, Crunchy Frogs

    Count/Name

    Announcements: Krazy Ivan, Run Cajun Run, F2 a week from Thursday with FIA – Tap Room in Covington

    Grover prayed us out.

    Thanks for hanging in there this morning and giving it your all,

    Till next gloom – – Akbar

  • Dreams Do Come True – A Tribute to MLK – from Akbar

    YHC arrived at the Marsh to a cool 32 degrees this morning. While Grover and I sat in the car for a pre-thang warm up, we were not the first to arrive. Out of the corner of my eye I could see a lone figure doing Burpees. At first I thought it was @Cowbell, since he left the only reply to my Pre-Blast about F2 after the beatdown. But no, it was none other than Russo. His Burpees were polished, in cadence, reminiscent of Mr. Miyagi’s flowing Crane kick. Alas, Cowbell did not show.

    Today we would celebrate Martin Luther King. A man with humble beginnings who had a dream that did come true.

    Warm Up: Grass Grabbers, Plank Jack, Self-Love, Big Arm Circles (front and back), Torso Twist IC x10-20

    Thang

    Modified Hero WOD for MLK based on events in his life.
    *The first 3 events, second exercise were 1 is 1; the rest of the second exercises were 2 is 1

    1929: Born in Atlanta

    19 Merkins 29 High Knees

    1944: King entered Moorehouse college at the age of 15. He would go on to receive a Bachelors in Divinity from Crozer Seminary and a Doctorate degree from Boston University’s School of Theology

    19 Freak Nasty’s 44 Randy’s (arms, up in field goal position, lower down and back up)

    1946: Atlanta Constitution publishes a letter to the editor from King stating black people should have same rights and opportunities as all American people

    19 Block Curls 46 Butt Kicks

    1955: The Montgomery Bus Boycott with Rosa Parks, King is thrown in jail for protesting

    19 Block Rows 55 Moroccan Night Clubs

    1956: US Supreme Court affirms Browder V Gayle – declaring Montgomery and Alabama bus segregation laws unconstitutional. King is one of the first to ride a bus with whites.

    19 Goblet Squats 56 Mountain Climbers

    1960: King met with Lyndon Johnson, Dwight Eisenhower and John F Kennedy to discuss racial inequality

    19 Shoulder Thrusts 60 Butt Kicks

    1963: The march on Washington DC, Kings I Have a Dream speech

    19 Merkins 63 Step Ups

    1964: King receives the Nobel Peace Prize and the Civil Rights Act of 1964 is passed

    19 Freak Nasty’s 64 Freddy Mercury’s’

    1965: The 54 mile march from Selma, Alabama to Montgomery ending at the Edmund Pettus Bridge. Riots broke out and this day would be known as Bloody Sunday.

    19 Block Curls 65 Lunges

    1968: King assassinated in Memphis, TN

    19 Block Rows 68 Arm Circles

    1986: Inaugural Martin Luther King Day

    19 Goblet Squats 86 100’s

    1/18/21: MLK today

    18 Shoulder Thrusts 21 Burpees

    Mary IC
    M: 20 Merkins
    L: 50 LBC’s
    K: 20 Knee Raises
    Heels to Heaven, Hands to Heels, Crunch Frogs for (the missing) Cowbell x10 IC

    Count, Name-O-rama

    Announcements: Krazy Ivan, Run Cajun Run (replacing Run Ranger Run)

    Although Russo, Waterpik, and The Pelican had to work, the rest of us had a great breakfast and F2 at the Waffle House.

    Always great to hang with you guys for F3 and F2. Thanks for letting me lead

    SYITG,

    Akbar

  • Morning Stroll with Cowbell – from Akbar

    YHC arrived at 5:13 to a gloomy 38 degrees and no PAX. My sidekick Grover was out with a shoulder injury that would last until his round of golf in the afternoon. Mosey around, plant the flag, wait, wait. Wait – is that LED headlights? Did Waterpik recover more quickly than expected? And surprise! it’s Cowbell, who would have arrived early had he not gone to Grandmas House first. And then there were 2.

    We went the normal street to street down to the lakefront, hit the wall, and moseyed back with a great Monday morning marsh conversation.

    Warm up x10-15 SSH, TORSO TWIST, SELF LOVE, IMPERIAL WALKERS

    Grab coupons for 20 block curls

    6 blocks to the lakefront stopping for 20 Merkins and 20 Squats every other block.

    Wall at lakefront, 3 sets of Freak Nasty and Bulgarian Split Squats IC x20

    6 blocks back to the Marsh at 20 Merkins and 20 squats

    30 Block Curls to finish just in time for 2 minutes of Mary

    LBC and Crunch Frogs IC x20

    1,2 Count and Name and YHC prayed us out

    Simple, but effective workout, always great for a Monday morning Marsh run and catch up from the weekend.

    Til’ Next Gloom,

    Akbar

  • President’s Day Celebration

    PAX: AKBAR, GROVER, HOGSBREATH, RUSSO, SHOOTER

    QIC checked the weather a lot last night wondering how cold and wet it may be, and how much to modify if necessary. Alas, there was no rain and the plan would go as scheduled. Today we celebrated the athletic prowess of our past leaders of the free world.

    Warm Up: SSH, Windmills, Grass Grabbers, Torso Twist, Imperial Walkers x 10-15 IC

    Thang: Celebrate our most athletic Commander in Chief’s and their respected sports. Mosey stopping at each block for work on Noah’s Ark to the lakefront and back.

    Each exercise consists of 2 rounds of Tabata: 46s work and 15s rest.

    1. George W Bush: Running | Run/Sprint between each block
    2. Woodrow Wilson: Cycling | Freddy Mercury
    3. George Washington, Abraham Lincoln: Wrestling | Bear Crawl, Crawl Bear
    4. Jimmy Carter, Barack Obama: Basketball | Bobby Hurley’s
    5. Ronald Reagan, JFK: Swimming | Scuba Steve’s
    6. George H Bush Baseball | Squats with arms out straight
    7. Teddy Roosevelt Wrestling, Boxing, Jujitsu | Jujitsu hips**
    8. Gerald Ford, Dwight Eisenhower: Football | Up Down Merkins
    9. Richard Nixon Bowling | Bowler’s Lunge

    Interesting Facts:

    • Woodrow Wilson – once biked more than 200 miles from York to London
    • Ronald Reagan won a Gold Medallion in the international swimming hall of fame and reportedly saved 77 lives as a lifeguard in his youth
    • John F. Kennedy swam at Harvard, In WW2, his PT 109 was sunk and he towed an injured crewman to an island by dragging him with the strap of his life-vest in his teeth.
    • George H Bush  played first base for Yale
    • George W Bush played baseball at Yale, and like to cycle and run. He ran the Houston Marathon in 3:44.
    • Jimmy Carter played baseball in high school as well as basketball
    • Gerald Ford played football at Michigan and won championships in 1932/33 and MVP in 1934. He was recruited to play for Green Bay and Detroit, but decided to go to law school at Yale.
    • Richard Nixon installed the bowling alley in the White House

    Mary: Heels to Heaven, hands to heels, leg raises, American hammers

    Count, Nameorama – YHC prayed us out

    Lagniappe F2: Hogsbreath had to split but the rest of us went to Waffle House for a well deserved hot breakfast.

    Til next gloom – Akbar

    Moleskin

    The run was really nice and kept us warm – better than sitting on the basketball court – although coming back, we were against the wind. It was so cold that Shooter wore pants, but will be much colder tomorrow.

    Wasn’t sure about the timing and how 46 seconds would work, but it was challenging on the squats, lunges, Hurley’s, and even Scuba Steve’s, Worked a lot of legs today.

    **Jujitsu Hips: lay on the floor with arms extended to the side and your knees just slightly bent. Cross your right leg over the left thigh, digging your right heel into the ground and letting your right hip come off the ground. Now put pressure on your right heel and lift your bottom slightly off the floor, sliding your left leg out from underneath your right and preparing to twist your hips to the other side. Next, repeat on the other side by crossing your left leg over the right.

  • Blocks (Almost) Before Breakfast

    Early day after watching the superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey.  

    WU SSH, IW, Windmill, Self Love

    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections. 

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.  

    Stone Mountain | Mountain Climbers 

    Bulgarian Split Squat (each leg), Freak Nasty

    Merkin, Rocky Balboa’s

    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out.

    Good work and good conversation today guys.

    Til next gloom,

    Akbar

    Moleskin

    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. 

  • The W.A.S……….

    With the return of Steve and Hogsbreath from quarantine the Marsh had a nice showing of 6 PAX. Our Editor and chief of emails sir Wacker, so eloquently mentioned the Fartsack in the weekly blast that he took it to heart and sacked yet again. Was it the cold 🥶? Perhaps it was the rain 🌧 that did it? One only needs to wonder whether the influence poured over to the reliable postmaster Cowbell? Nevertheless the YHC kept in consideration the conditions and built the beatdown under the protection of Mandeville’s overhang at the Marsh.

    warmup

    15IC Imperial walkers, SSH, Windmills, Toe Touches, Butt kicks, High knees and Torso twists.

    thang

    Two workouts from the Exicon. First was the William Wallace with Coupon. P1 held variety of planks and core exercises while P2 took center court for reps of 10 and 20. Reps of 10 8 count body builders, squat thrusters, kettle swings and alternating one arm elf on the shelf. Core plank, chill cut, left and right arm high. Reps of 20 chest press, curls and overhead press. Core Nolan Ryan’s left and right and reverse plank. Upon completion stayed partnered for The W.A.S.H. PAX able to get through the S. Instead of cumulative count all reps on OYO while partner ran suicides free throw, half court, free throw and full court. Rep count was 50 Hand release (instead of wide arm Merkin), 100 American Hammers and 150 step ups (75 each leg). With time expired PAX circled up for namarama, announcements and COT as YHC closed us out.

    Appreciate you men posting in unfavorable conditions and following my lead!

    👍🏼👊🏼✌🏼 Till the next Gloom!

  • Pumpkin Spice Latte

    All these holiday drinks…peppermint mocha, hot buttered rum, eggnog…anyway, inspired by recent coupon beatdowns, YHC had the idea to add a little SPICE to today’s beatdown by adding something new. After all, its the holidays and YHC likes the holiday drinks. So, desperately rummaging through the garage hoping to find a new crazy coupon, YHC settled on an old punching bag. Not nearly as manly as Moby’s chain or as rock solid as Hogsbreath’s cinder block RUCK carry, the punching bag served it’s purpose.

    With temperatures in the low 40s, YHC led the PAX through a longer warmup consisting of a mosey to the 4 corners around the Marsh with exercises at each corner. Squats, Merkins, Smurf Jacks, Flutter Kicks, Hello Dolly’s, Bear Crawl, Lunge Walk, Jog Backwards, Shuffle to each side.

    Thang

    3 Tabata Sets (30 secs, 10 secs Rest)

    The exercises were Burpees, Thrusters w/ cinder Block Coupon, Jack webbs w/ coupon, Curls w/ Punching Bag. The PAX alternated through each exercise during the 10s rest period, so each man did the exercises 3x.

    Mosey around the Block again to cool down before the closing out with some Mary: crunchy frogs, 100s, Putins, Freddy Mercs.

    Thanks, Men, for another great year for the F3 Northshore PAX. I am so grateful to be a part of such a great group of men. And I look forward to many more to come.