F3 New Orleans

Tag: Milestone Marsh

  • MARSOC Mosey – from Akbar

    3 strong with gloomy conditions. We ran around for a while until the rain got heavy and moved under the court to finish.

    MARSOC short card with close to 2 miles.

    MARSOC Short Card

    1. 30 Push-ups
    2. 30 Air squats
    3. 30 Crunches
    4. 10 Burpees
    5. 10 Windmills
    6. 30 Push-ups
    7. 30 Mountain climbers
    8. 30 Flutter kicks
    9. 10 Burpees
    10. 10 Cherry pickers (4-count)
    11. 30 Push-ups
    12. 30 Star jumpers (or jumping jacks)
    13. 30 Back Extensions (“superman’s”)
    14. 10 Burpees
    15. 10 Grass Grabbers
    16. 30 Push-ups
    17. 30 Lunges – 2-1
    18. 30 Hello dollies
    19. 10 Burpees

  • Hold on to the Rails – from Akbar

    4 strong at the Marsh on a perfect day to get some mileage in for RCR. Expected the Whacker to show after an inquiry on mileage for the Marsh late Sunday, but maybe 1-2 miles wasn’t enough.

    Arriving to the familiar scene of mumblechatter and Jose 10k getting in is pre mile run. Conversations early regarding the Nightmare after Christmas and Burpee form + Steve’s game show beatdown Saturday.

    Usual warm up and we took the long route down to the Lakefront, to Rips, and back up Marigny.

    Marsh to Lakefront, stopping at each block for Merkins and Superman’s x 10. Head towards Rips stopping at light poles for 50 SSH, LBC’s, and Mountain Climbers.

    7’s starting on the wall with Freak Nasties and a run across the street to Rips for Squats on the other side, then run Rips stairs on the return, throwing in a couple of sets of Bulgarians.

    Mid way through the owner of Rips showed up asking us to please make sure we use the handrails so he doesn’t get sued.

    Back up Marigny to home base stopping at each block for 1 set of 10 IC abs, then stopping by the pull up bars for 3 sets of 10 pull ups and 10 abs of choice.

    Center court for the abs finisher of Rosalita and Crunchy Frogs. Count, Name, and Waterpik prayed us out.

    Announcements: Krazy Ivan is this month, most likely on a weekday.

    Thanks for the post! SYITG – Akbar

  • Hammer Time: The Return of the Smackdown – from The Hammer

    Warm-up (The Forge):
    • Sledge Swings – Arm circles forward and backward (because the hammer must be warmed up before striking).
    • Anvil Hops – High knees to get the legs fired up.
    • Grass Grabbers – Toy soldiers to loosen the hamstrings.

    The Beatdown (Hammer Strikes Again):
    (Each exercise represents a different part of a hammer’s swing—because every rep is a blow of punishment.)

    Round 1: The Wind-Up Mini Murph
    • 5 Pull-ups (You’re lifting the hammer over your head.)
    • 10 Push-ups (Pressing down with force.)
    • 15 Squats (The weight of the hammer bearing down.)
    • Run a lap around the block, stopping at each corner for core work:
    • Corner 1: “Hammer Hold” – 20-second plank
    • Corner 2: “Jackhammer” – 20 mountain climbers
    • Corner 3: “Wrecking Ball” – 15 big-boy sit-ups
    • Corner 4: “Sledge Slam” – 10 burpees (because why not?)

    Round 2: The Follow-Through
    • Repeat the Mini Murph (5 pull-ups, 10 push-ups, 15 squats, 5 rounds).
    • Another lap around the block with core exercises at each corner (same as above).

    Finisher: “Nailed It”
    • Hammer Smashes – 20 jumping lunges (each leg = 1)
    • Drop the Hammer – 10 burpees
    • Victory Hold – 1-minute wall sit

    COT and Out!

    Hammer, thanks for returning and reminding everyone that workouts don’t have to be fun to be legendary.

  • 4 Corners – from Akbar

    YHC arrived to Jose rucking in squares at the Marsh dodging the intermittent rain this gloom. Hammer and Pik out for the week, we got to work on 4 corners after a good warm up.

    On the court: Stone Mountain, Freak Nasty, Apollo Ohnos, and Crunchy Frogs, followed up a run down to the first stop sign and back. 5 reps each corner, ascending by t5 up to 25.

  • Welcome Back Hammer – from Waterpik

    3 HIMs took the red pill to brave the cold, windy, damp streets of Mandeville.
    Round Robin:
    4 sets of max out pull ups, 10 big boys. Bear Crawl to the street.
    Run to the lake front, stop at each intersection for 10 reps of different styles of merkins, followed up with 10 reps of a core exercise there and back. One loop around the the marsh with wife pleasers at the end. COT with Hammer praying us out with intentions of the families affected by the terrorist attack in New Orleans and the mental health of everyone.

  • We worked out – from Akbar

    Three sets of pull-ups and squats, 5-10- 15-20 reps. Mosey to the lakefront stopping in at each intersection for Merkins and Sister Mary Catherine’s five reps to 20.

    At the wall, step downs, freak nasty, and Bulgarian split squats times 10 in cadence

    Five calf raises on each stair at Rips.

    Mosey back to the marsh, stopping at intersections for 5-10-15-20 reps of Stone Mountains and Superman

    Mary times 10 in cadence. Penguins, American Hammer, Crunchy frogs, hello Dolly, Rosalita.

    Thanks for the post! Akbar

  • Common Core Math Makes 5 Corners on a Block – from Bushwacker

    YHC was not surprised that Duke of Hazzard wanted to post on a Monday, but was pleasantly surprised when Baby Yoda acquiesced so easily. And so we three pulled up to The Marsh where expectant PAX were gathered in anxious anticipation. Expectations of a Wacker Q, of possible appearance by DR Ant Man, and of the nearing of Christmas day. A strange vehicle slowly approached as we began…

    WARMORAMA

    IC x10: SSH, High Knees, Butt Kicks, IDK…

    It was Akbar

    THANG

    Starting at Lamarg/Livingston 5 reps, going up five at each corner around the block and finishing with 25 reps at Lamarque/Livingston. Slow Squat Jumps, Burpees

    To the court baseline for suicides adding 1 burpee at each turn around, then another set adding 1 burpee upon each return to the starting point.

    MARY

    Bruce Lee: Superset of 20 Hammers, Crunchy Frogs, Leg Lifts, Penguins, and 100s X 3 sets

    COT
    COunt/Name Akbar prayed us out. Merry Christmas fellas…I got Jose a back blast – shhhh!

  • Ruck around the block – from Akbar

    Me and the 10k this gloom. YHC thought Whacker had the Q but was a week off. Since Jose had a ruck on, I grabbed mine and we rucked down Lamarque to the Lakefront, to Girard – stopping at Rips for 5 calf raises on the stairs, back to Livingston.

    4 corners on the court: Merkins, Freak Nasty, Squats, Shoulder Taps

    Count, name, done.

    SYITG! Akbar

  • Well, we have to do something – from Akbar

    3 HIM in the early gloom on a dreary morning. After the Lakefront Massacre of Waterpik calling a pass the Q – each man put his best (or worse) beatdown in: Jose 10k’s 200 individual squat Dora, Zoo’s Bear Crawl on the Breakers, Birds leg burner and other downpainments. YCH arrived with a full body ladder and we were done with it on the 2nd block. But we prevailed.

    Warm up: Grass Grabbers, Imperial Walkers, Hillbillies, Arm Circles, Self Love, and Shoulder tabs.

    Mosey to the playground for 3 sets of 10 pull ups and 15 SSH.

    Ladder up and down on 4 corners: 5, 10, 15, 20 of Tempo Merkins, Mountain Climbers, Stone Mountains, and Copperhead Squats

    Take a breather at the court, then to the tables for Freak Nasty, Bulgarians, Supermans

    Mary and plank to the end.

    Appreciate the post! SYITG,

    Akbar

  • Omaha, Omaha, Omaha – from Waterpik

    Bird’s birthday beatdown left us walking around like T-Rexes, so Monday turned into a core day—a decision fueled by equal parts soreness and regret. Warmup? Pull-ups and Big Boys, but the collective ‘grumble grumble’ forced a mid-workout audible. From there, it was Superman’s and 100s at every stop sign on the way to the lakefront—because why not? A wall session of derkins reminded us gravity is undefeated. On the way back, Peter Parkers and American Hammers at the stop signs ensured the abs had no escape. Finished it off with a spicy four-corner special: burpees at each corner for maximum suffering. COT to wrap it up, but only after we stopped questioning life choices.