F3 New Orleans

Tag: Milestone Marsh

  • Sometimes…You Just Need to Splash Some Merlot

    YHC stumbled to center court knowing the next 45 minutes probably were looking bleak. There was an ever rising feeling that sweat wouldn’t be the only thing leaving the body during this beatdown. It turned out that the premonition was spot on. But that’s just how it goes sometimes. Let’s get to it!!!

    Warmup:

    SSH 25 IC

    High Knees 25 IC

    Head Rolls 4 per side

    Arm stretches

    Chest Stretches (In low wide hand merkin slowly slide over each hand and then come back to the center and complete the merkin) 2 rounds

    Superman (yellow sun red sun) 15 IC both directions

    Leg stretches

    The Thang:

    Kept it relatively simple today

    1 minute of three point merkins (start in a military merkin and step out hands to a normal width merkin and finally to a wide merkin. Continue stepping hands in and out until the time has been reached).

    1 minute of situps (proud to say I hit 60 situps this A.M.!!!)

    1 minute of pullups

    Half mile run. The PAX went for it to try to hit their goal mile time pace for the half mile to see what pace they’d need to make their goal a reality.

    Walk/slow mosey back to the playground for round 2.

    1 minute of normal merkins

    1 minute of shoulder elevated flutter kicks

    1 minute of pullups (Or 1 minute of intense merlot splashing if you chose. Weirdly enough everyone else left the QIC to do this solo…)

    Circled up (somewhat closely) and counted off and Cap’ prayed us out.

    Thanks for letting me lead! This is so much more than a workout group. You guys are my brothers and I couldn’t be happier to get stronger alongside each and every one of you.

     

    See ya for Saturday’s beatdown!!!!

  • Marsh Madness!

    Monday are tough but the pax are tougher!!! There was nothing different about today’s beatdown except the fact that we are getting faster and stronger! Get that crust out you eyeballs and let’s get this thing started!!!

    warmarama:

    SSH x20 ic

    TT x10 ic

    IW x10 ic

    along with some much needed Monday morning stretches…. hold for a long 10 count..

    the thang:

    and here comes brat!!! Coming in hot!! Just in time for our first go round…

    1:00m merkins to time or failure

    1:00m big boy sit ups

    1:00m pull-ups

    1mile run

    rinse and repeat!! ( Exclude the mile run)

    COT, BOM

    keep up the hard work fellas!!! You guys are setting the standard for men in our community!!

  • We Don’t Gamble In This House!

    Pulling up to the AO the YHC notices some pax gathered around 1 particular clown car. At a closer look not 1 but 2 flats on a Cadillac… well not so much a Cadillac… more like a scion or Nissan or some kind of import that any union guy would love to bring a baseball bat to.. “well how the hell did that happen??” is the common question amongst the mumble chatter.. either way the show must go on!!

    THE WARM UP

    SSH x10 IC

    IW x10 IC

    okay enough of that let’s get to the thang…

    THE THANG

    inspired by Ray Lewis…out comes the Deck of Death 😫. A short grumble is quickly silenced by shooters instructions who had done this with me on a previous endeavor.

    Black cards merkins

    Red cards lbcs

    7s pull-ups

    JQK 10

    ACE 25

    JOKERS 50 merkins or 20 merkins 20 lbc and 10 pull-ups

    in a pearl the pax takes turns flipping the cards over in much anticipation to what the next card will be. Grunts and grumble along with Grundy over spirited chatter broke the silence of the gloom…

    after the last card top it off with

    10 burpees oyo

    10 j-Lo ic

    10 heel taps ic

    COT BOM

    big thanks to shooter for praying us out and helping night train and rainbow unicorn with their flat tires even after the beatdown…. and I personally volunteered Ocho for his virgin q for  next week marsh beatdown…

    over and out

    Butt Splice

     

     

     

     

     

  • Milestone Marsh Inauguration!!

    Even before the crack of dawn 4 warrior pax made a decision this morning to start their week off in beast mode!!! Before beginning I myself welcomed the eager eyes with an official introduction to the new AO of the northshore division. Going back to the basics fundamentals are key. And form is everything . So with that being said we bounced right into it!!

    01:00 push-ups to time or failure

    01:00 sit-ups to time or failure

    01:00 pull-ups to time or failure

    1 mile run (all in under 08:03!!)

    rince and repeat…( exclude the mile run)

    and for a small finale we circled up on the court for some time in some plank variations my count of corse was extremely slow (that’s so unlike me)  j-los 10 ic and heal taps 10 ic. COT BOM giving the man upstairs all the glory!

    On a side note every pax there has shown growth in some way shape or form. it’s awesome to see a man transform in front of your eyes..so guy keep showing up!! dig deep and give everything you’ve got!!