F3 New Orleans

Tag: Milestone Marsh

  • Chest, Legs,Core – Who Could Ask for More

    The rain was everywhere and nowhere, and much to Steve’s chagrin, we were covered at the Marsh, soon to be soaked only by our own sweat.

    THANG

    No warm-o-rama, no mary – just TABATA! Many thanks to Waterpik for the speaker which allowed us all to hear the random background tunes that were the soundtrack to an otherwise (typically?) quiet Marsh beatdown.

    Q followed a simple formula for exercise selection:chest, legs, core. Each cycle consisted of 4 30 second sets with a 10 second rest in between and a 30 second rest between each cycle.

    Merkins

    Squats

    LBCs

    Reach Merkins (reach out after each merkin, alternating arms)

    Slow Squats

    Flutter Kicks

    Diamond Merkins

    Jump Squats

    100s

    Dive Bomber Merkins

    Lunges

    E2K (alternating sides each set)

    Raise-Your-Hand Merkins (side plank w/arm up alternate sides each rep)

    Side Lunges

    Gas Pumps

    Due to YHC’s incredible math skills, there were 10 more exercises planned that the PAX weren’t able to get to on account of respecting the time!(lots of disappointed faces)

    Clerkins (clap merkin)

    Al Gore

    Putins

    Slow Merkin

    Monkey Humpers

    Leg Raises

    Derkins

    Calf Raises

    Heel Pulses

    Pull Ups

    There’s always next time, guys!

    COT

    Count/name/with a special intention from Akbar, Bird prayed us out

    Thank you for following the lead of a stranger at the marsh!

  • The Quick Killer

    After missing 2 Q’s last week (1 was excused), YHC was up to Q again and HAD to make it, tropical storm or not…

    Surprisingly, the rain had stopped after a full 24 hour downpour. There was no excuse now! YHC showed up 2 minutes late due to a downed tree covering Lamarque St. The Pax of 3 had already started a warm up.

    YHC jumped in and it went a little something like this…

    COP #1 – Warm up

    Hillbillies X 20, Good Mornings X 10, Mtn Climbers X 20, J-Lo’s X 10, Arm Circles X 12 (6F/6B)

    COP #2- The Thang -YHC had expected rain so planned a stationary workout under the covering on the basketball court.

    5 Rounds – 33 reps, 27 reps, 21 reps, 15 reps, 9 reps

    5 exercises – Merkins, Squats, Sister Mary Catherines, Burpees, Big Boi Sit ups

    Complete all 5 exercises, 33 reps each, move to round 2, 27 reps each, etc.

    The Pax was unusually quiet, @Bird tried to get a little small talk going but it was short-lived.

    COP #3 – Pull Up Circle

    Pax 1 completes 5 pull ups while rest of pax did an exercise

    3 rounds (plank, LBC, American Hammer)

    COP #4 – 6MOM (round robin) all x 20 IC

    Bird- Crunch Frog, Pixie Stix- Merkins, WaterPik- Freddie Mercury, YHC- Penguins

    COT – Announcements (July 15 – Gnarly Nutria!!)

    Thank you for letting me lead!

    Cowbell

  • Leg Day

    Still smarting from the Downpainment put forth on the Lakefront by Akbar on Saturday, YHC was looking for a reprieve from upper extremity soreness to start the week.

    So, with that in mind, LEGS were the order of the day.

    Mosey to Lakefront stopping at each intersection for: Jump squats, Mountain Climbers, Peter Parkers, Flutter Kicks and SMKs.

    Mosey to Marigny for some speed work. Split the PAX into 2 groups. Object is to go around Noah’s Ark as fast as you can. Rinse and repeat and hold plank while your partner Circled Noah’s Ark. After 2 rounds, YHC, fully exhausted, called off the 3rd set and Hit the Seawall for: Bulgarian Split Squats.

    With time running out, it was time to Mosey back to the Marsh making just in time before the Bell sounded

    COT and thanks to Goose for praying us out.

    SYITG

  • Dance Like Everyone’s Watching

    Though we had a smaller PAX than expected, the number and quality of men who showed were perfect for the beatdown that YHC had thrown together.

    Warm-up: Imperial Walkers, Toe touches, Windmills, Arm circles, High knees, Butt kicks. Then, we moseyed to the stop sign and back to wake up the cardio system.

    The Thang started with each man standing at a corner of the basketball court (half court)–the man at “home plate” started 15 burpees while first base did squats AMRAP, second base did Mercans, and third base did LBC’s until the burpees were completed by the man at home and he ran to first to relieve the squatter. Each replaced the next until every man cycled through the burpees at home.

    Then, we partnered up to take turns running suicides and splitting duty on 100 lunges, 200 flutter kicks, and 300 SSH.

    In the last 15 minutes, we burned any remaining strength with a couple of classic rock-sercises. First, “Thunderstruck” by AC/DC in plank for the duration and Mercans every time they said “Thunder.” For the second, YHC revealed his signature high school homecoming dance move that, as it turns out, is well known and had already been named Imperial Walkers. The rhythm for the song “Baba O’Reilly” by The Who (“Teenage Wasteland”) is perfect for this move, though after “dancng” for five minutes straight, hip flexors will be sore tomorrow. Hammer’s superhuman knowledge of classic rock was much appreciated as he was able to tell us, to the second, how much longer we had to go.

    With five minutes left, YHC played “Flower” by Moby (“Bring Sally up, Bring Sally down”: made popular by the movie Gone in Sixty Seconds), and the PAX did squats following the instructions up and down as given in the song.

    Count, name, and Hammer prayed us out before Shooter ran the 2.5 miles back home after a killer cardio beatdown. Excellent way to start the week!

    Thanks to the men who joined. See you in the gloom!

  • Shin Sprints

    After a brief warm up, mosey down to Lakefront for 10 sprints along Lakeshore Dr. of about 75 yards. Then, legs fully weakened, crank out 2 longer sprints of about 1-2 blocks.

    Mosey back to Marsh for some pull ups, Bulgarian Split Squats (Steve’s favorite), Merkins, finishing up with some core work, especially for Captain Core himself, Sir Wacker.

    COT. Thanks to Akbar for praying us out.

  • Round RRR Robin-ing ‘Round the Marsh

    And so it came to be that 50% of today’s PAX found themselves running to the Marsh in the gloom. After all, it’s February. And, while most anywhere else that statement may require a bit more explanation to cover the nuance, round these parts…’nuff said.

    THANG

    So after gathering at center court, the Warm-O-rama became the Thang and the Thang became the Warm-O-rama, as the collective PAX returned to the street to tour Old Mandeville a la Wednesday night’s F2 beatdown. Moseying here and there, each man took a turn, at Q’s random call, to lead a round of an exercise of his choosing. With the 1st round being reserved for those exercises belonging to the warm up class, it was an easy going first mile or so filled with revolving mumble chatter of the most casual nature. And when the leash was removed, and Shooter commenced in dishing out a round of OYO Burpees, the continuously elevated heart rates climbed ever higher.

    MARY

    After the whip that cracked thunder upon our collective heads was passed all the way around, center court was reestablished as our base where we gained our 6 and blasted our common core with what was left in the chamber.

    COT

    count/name/Q prayed us out

    Thanks gents for roamin’, ramblin’ and rangerin’ with this simple man in the gloom of the place we all call home.

  • Not accepting coupons anymore!

    With intentions of some strength training, followed by some Restorative Chewy actions. YHC had to call an audible like Mahommes and the Chiefs did in the 4th quarter of the Super Bowl.. Thankfully the Wacker was there with the Dice of Doom!!

    warmup

    All IC 10. Good mornings, Windmills, Arm circles, Cherry pickers, Arm Circles, Air presses, Arm Circles, SSH and Butt kicks.

    Thang

    Play ground for 5 rounds of 5 pull-ups, 10 Merkins and 20 Little Manny crunches.. Walked around behind the commodes to realize we had been trumped by the city of Mandeville cleaning up our cylinder blocks.. Audible called at this point for the Dice of Doom. Took turns rolling around the PAX with YHC starting us with 20 SSHx4 count, followed by Akbar with a double down roll repeat, Hammer putting the 🔨 down with a 50 count on Jump squats, Waterpik with 25 Putin’s x2 and closed with Wackers wacky 50 x4 SSH. Forgot to mention Bear crawls between each sideline to sideline. Circled back at center court for plank holds while each PAX alternated completing 10 Merkins round 1 and closed with 5 Merkins round 2..

    Q needing some attention to stretches finished the PAX with 10 mins of Chewy’s favorite Restorative 🧘‍♂️🧘‍♂️..

    Count, announce and Akbar closed the COT!!

    Thanks for posting men and till the next Gloom 👍🏻👊🏻✌🏻!!

  • A Measly Two Blocks

    It wasn’t particularly gloomy this morning (instead it was crisp, bright and clear). But it was pretty darn cold, at least compared to the warm winter we’ve had thus far. Given the conditions, it might’ve been a wise idea to make the trip down to the lake and witness the rare, clear night sky. But YHC is not, in fact, a wise man, so instead we opted for a simple trip around the Marsh, x2.

    YHC has gotten into the bad habit of trying to lose the always-fashionably-late Cowbell during the warmorama. So after a quick set of SSH, we took the warmup on the road. A short mosey down Lamarque and we heard a car behind us, accompanied by flashing lights. Then we heard some loud grumbling and realized it was actually the Wacker of Bushes that we had left behind.

    After some hustling, he caught the group at our first cross street, just in time for the first of 3 warmup stations: Seal Jacks, toe touches, and high knees. Mosey to the next street for: torso twists, windmills, butt kicks. And onward to the final intersection for: squats, imperial walkers, and x10 merkins OYO.

    Back to the start the make the trip once more, but this time:

    • Bear crawl to first cross street, then shoulder taps x40 IC.
    • Lunge walk to next street, big boy sit-ups x40.
    • Broad Jump/Bunny Hops to next street, T – Merkins x40. (ouch!)
    • Mosey to final cross street, 180º jump squats, x40.

    Each block is about 200 yards, so this one took a bit off the clock. But the simplicity of the routine made it a good time to catch up with the guys: talk about the Ivan, talk about our weekends, talk about the new neighbors on Lamarque who, unbeknownst to us, have been watching us each Monday morning, fondly referring to us as, “those crazy guys.” We saved the 180º jump squats specifically for their intersection to further our reputation. (Yes, of course I had considered monkey humpers, but then thought that it was a) too obvious, and that b) by the way the refer to us, they had likely already witnessed that one.)

    Next up we quickly hit the pull-up bars for x15, then the benches for x20 freaks (IC), before settling back in center court for some Mary (Putins, Freddie’s, and Leg Raises, x20 IC).

    COT with Pik praying us out. I’m incredibly thankful for the beautiful weather this morning, and for you three men who reliably post each week.

  • Akbar Invents an Exercise

    In searching the F3 ether for a titular experience from today’s Marsh beatdown, there were many to choose from. Unfortunately none of them really spoke to me. That is until I rewound the footage in my brain and saw our own Akbar slapping the ground in gorilla fashion…you’ll see.

    WARM O RAMA

    Continuous stream of F Arm Circles, R Arm Circles, Cherry Pickers, Overhead Claps, and Air Presses followed by Imperial Walkers, Windmills, Torso Twists, and 20 crunchy frogs

    THANG

    The Motivator – they laughed… but not for long! – 10 full SSH, shoulder level, down and out, then hands at sides, then 9 each, then 8, etc, non stop

    Next we circled up and did continuous High Knees while each man took a turn at: 5 burpees, 5Bobby Hurleys, 5 Monkey Humpers*, 5Clerkins (hand clap merkins), 5 Imperial Squat Walkers, 5 Pull Ups over at the playground

    *Akbar started us off and , thus, was the 1st man to start each new exercise. When it came time for monkey humpers (an exercise conspicuously absent during his tenure to this point), he was unfamiliar enough that he squated down an started slapping the ground like a worked up ape. Our collective snickers queued him to try to modify and began , with arms outstretched head of him, doing ankle-propelled hops in the low squat position – quite an amphibious feat. The Akbar Hop? The Troubled Toad?

    Mosey to the lake for 10 Freak Nasties, 10 derkins, 10 Freak Nasties, 10 Derkins, 20 more Cowbell-lead Crunchy Frogs, 10 Freak Nasties and 10 Irkins before moseying back to the Marsh.

    MARY

    Australian Sweat Angels (lookin’ at you Shooter;)

    100s

    E2Ks – L&R

    Never Cross Dolly – Hello Dollies with arms in Iron Cross position

    Little Manny Crunches

    Cowbell was kind enough to close us out with just 10 Crunchy Frogs

    COT

    Count/Name Crunch Frog Cowbell prayed us out after YHC reminded those present of the impending Krazy Ivan this Saturday at 7pm

    Thanks for following my goofy yet challenging lead today guys. It’s always a sign of a great beatdown when every man breaks a sweat and gets a chuckle in the same session!

  • Purple Haze 😈

    With the emotional pain 😢of the Saints last-play, crushing defeat at the hands of the all-to-familiar Minnesota Vikings, coupled with the immediate aftermath of Frankie C’s Hundo 👏🏻👊🏻YHC figured spirits would be subdued and the PAX of F3 Northshore might just Opt for an extra hour of sleep 😴 in the gloom. But, as Lee corso✏️ likes to say, “Not so fast, my friend.” YHC was delighted 🤩to greeted by Akbar and The Hammer upon arriving at the AO.

    YHC led the men through a brief warmup consisting of SSHs, arm circles, HK, and BKs.

    With the intent to provide the PAX (YHC wanted to gripe about the Saints game) a chance to vent about the saints game and to also recap the Hundo, a running beatdown (👎🏼Sean-#7 💪🏻was bruising 🏋️‍♀️Sunday) Full of FUMBLE 🏈chatter was on today’s gloomy 🌒menu.

    Start by moseying toward the lakefront 🌊, stopping 🚦at each intersection to do 10 reps of the following 6 exercises: merkins, smurf jacks, stars, squats, rower sit-ups, and plank jacks. The PAX took a circuitous route through Old Mandeville eventually Heading back to the marsh just in time for the closing 🔔.

    Count off, cot and thanks to the hammer for praying us out.