F3 New Orleans

Tag: Milestone Marsh

  • Milestone marsh – from Waterpik

    Mosey to lakefront stopping at each intersection. Exercises (sets of 5) were
    Burpees, Peter Parker’s, crunchy frogs, Bobby Hurleys, stone mountains. Rinse and repeat to the lakefront and back.

    Have a good week guys.

  • May the road rise to meet you – from Akbar

    4 pax at the Marsh this gloom to celebrate St. Patrick’s Day.
    Conditions: nice and cool

    Warm up
    SSH x 17 IC, IW, HIllbillies, grass grabbers, cherry pickers, high knees, butt kicks, Self Love, Arm Circles x 10 IC. Jog to the second street corner and back. Plank while Jose 10k is in the John.

    Thang:

    17 reps of 6 exercises with a run in between, rinse and repeat.

    Wide Irkin
    Freak Nasty
    Pull Ups
    Superman
    Shoulder Taps
    Bouncy Squat

    Mary: Flutters, Crunchy Frogs

    Announcements: Whacker’s Kokomo camping this Saturday.

    Thanks for the post! SYITG,

    Akbar

  • May the road rise to meet you – from Akbar

    4 pax at the Marsh this gloom to celebrate St. Patrick’s Day.
    Conditions: nice and cool

    Warm up
    SSH x 17 IC, IW, HIllbillies, grass grabbers, cherry pickers, high knees, butt kicks, Self Love, Arm Circles x 10 IC. Jog to the second street corner and back. Plank while Jose 10k is in the John.

    Thang:

    17 reps of 6 exercises with a run in between, rinse and repeat.

    Wide Irkin
    Freak Nasty
    Pull Ups
    Superman
    Shoulder Taps
    Bouncy Squat

    Mary: Flutters, Crunchy Frogs

    Announcements: Whacker’s Kokomo camping this Saturday.

    Thanks for the post! SYITG,

    Akbar

  • Fall Back, Spring Ahead! – from The Hammer

    We lost an hour of sleep, and hour of morning light. It was dark, chilly, and a bit eerie at the playground this morning.
    Sounds like a solid beatdown at the marsh
    Warmups- Apparently there was a switch with the Q. Akbar had it originally, but the hammer chose to take over. SSH, self love, grass grabbers, imperial walkers, toe touches, etc…
    A beatdown of epic proportions.— upper body overload thanks to Hammer!
    First, Five rounds of 5 pull-ups, 10 merkins, and 15 squats.
    2nd- mosey to the street to begin our trip to the lake front.We stopped at every other stop sign with merkins and core work Classic Hammer move ignoring the legs, continuing the upper body trauma from Waterpik, huh? And then finishing it off with dirkens, sit-ups, LBCs, and irkens at the lakefront..

    There was some good mumble chatter too. Hogsbreath on the job hunt, Hammer’s Houston museum trip, and Wicked going full primal mode for his track event — except he wanted to go no shirt, no drag, just speed. Upset that he had to wear his tank top, complaining that it only slows him down. Love it. Poor Jose, though, four and a half days of work… rough life. At least he only has 49.5 work days left until Summer break, 30 days until Spring Break. Damn, he doesn’t work much…

    What’s the next workout plan looking like? You hitting it again soon or resting those arms a bit?

    The Q sheet is open, the workouts are free, EH some new blood, headlock some brothers who haven’t shown up in awhile.

  • Shooter’s Bachelor Bootcamp: A Chilly Morning at the Marsh – from Jose10k

    Ah, the crisp morning air, the dim glow of streetlights, and the promise of pain—what better way to start the day? Expecting a quiet two-man showdown per the text, YHCarrived at the marsh at 5:10 AM, only to find Shooter had mustered enough curiosity (or poor judgment) to join. And so, the workout began.

    The warm-up was a mere formality before we hit the streets, where every stop sign became a monument to suffering:
    • 10 Diamond Merkins (because regular ones aren’t miserable enough)
    • 20 Squats (YHC gift to our quads)
    • 30 LBCs or Penguins (because variety is the spice of life—or at least of core destruction)

    And, of course, we ran to the next stop sign, repeating the cycle like a fitness-themed Groundhog Day.

    Conversations of the Morning:
    • Wild parades, because it’s Mardi Gras season and nothing is normal.
    • Shooter’s bachelor palace, which, based on descriptions, sounds part Vegas, part Animal House.
    • A freshly trimmed and washed Lil’ Rick James, who is presumably either a pet or a person that requires clarification.
    • Your humble correspondent’s experience of drunk brothers-in-law attempting to fight him at a 70th birthday party… because nothing says “Happy Birthday, Dad” like unsolicited family wrestling.

    The Lakefront Finale featured:
    • Stair sprints with two calf raises per step, ensuring we’d be walking funny all day.
    • Freak Nasties and Dirkens on the wall, which probably looked highly questionable to any passing joggers.
    • A final round of stop-sign suffering (this time with jump squats) before collapsing in the center of the court.

    And just like that, another Jose-led morning of mumbling, grumbling, and accidental life counseling came to an end. But fear not, because tomorrow brings another round—this time with rucks for extra fun.

    So rest up, stay safe in the Mardi Gras madness, and see you in the gloom. You’ll need the leg strength.

  • 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.