F3 New Orleans

Tag: Milestone Marsh

  • I’ve got the keys to the bus, and who knows if this backblast will post! – from Jose10k

    A good A1C warm-up inspired by Einstein and BBQ. Everyone was ready to go after that.
    We did 10 merkins and 15 squats at each stop sign. We just changed how we moseyed from stop sign to stop sign. Side shuffled, Lt. Dan, simple jog all the way to the lake front. Got to Rips where we did 3 calf raises on each step up and down. Same on the way back to the basketball court. COT and prayers for all those traveling for thanksgiving

  • Can I mosey on my bike? – from Akbar

    Wicket’s question early after recapping Buttsplice’s 3 mile mosey at Noah’s Ark Saturday.

    We started with a mosey down to the Lakefront on the Marsh Mile. Just me and Pik today, guessing Hammer and 10K needed some rest.

    Warm Up
    IW, Hillbillies, grass grabbers, cherry pickers, high i=knees, butt kicks, and SSH.

    Playground for 3 sets of 10 pull ups, 10 Superman’s

    Thang
    Mosey down the Marsh Mile stopping at every other intersection for exercises x10 IC
    Stone Mountain, SMC
    Should Taps, Copperhead Squats
    At the wall: Dirkins, Freak Nasty, Bulgarians x 2, repeat

    Return to home base for another round of pull ups and a 4 corners Mary of Crunchy Frogs and LBC’s

    Count, Name, and YHC prayed us out for our families.

    Announcements: Turkey Trot, Run Cajun Run is right around the corner. Krazy Ivan slated for February.

    Appreciate the post!
    SYITG – Akbar

  • Nearly De La Soul – from Akbar

    What a beautiful morning to start the week out right. 51 degrees and a starlit early morning gloom.

    YHC was prepared for low attendance with the Spartan crew recovering. An early morning earwig hit the brain thinking it may be Me, Myself, and I. But a familiar shadow caught my eye, Waterpik doing his regular Marsh cleanup. So we got to it.

    Warm up:
    SSH, Windmills, Arm Circles, Self- Love, Cherry Pickers, Imperial Walkers, high knees

    Mosey down to the stop sign, 10 Merkins, mosey back

    Thang: 4 corners with blocks on the court. 10 reps on each corner, carry block all the way around, run to the stop sign for 10 reps of Merkins and Abs of choice, rinse and repeat adding reps.

    1: Shoulder presses
    2: Curls for the Girls
    3: Upright block rows
    4: Goblet Squat

    Mary
    LBC, flutter kicks, Hello Dolly, Rosalita, Nolan Ryans, E2K, 30 second plank.

    Announcements: Sign up to Q, Turkey Trot, T Claps to the Spartan crew
    COT: Prayers for a couple of Waterpik’s friends, thanks for the opportunity to gather together and remind to lead those around us.

    SYITG,
    Akbar

  • Little bit of this, little bit of that – from Akbar

    6 HIM got the week started out right on a beautiful cool morning at the Marsh.

    Warm up – SSH, Arm Circles, Self-Love

    Mosey to rips stopping along the way for more warm up exercises x10 IC

    Line up at the Lakefront wall for 2 sets of 7’s.

    1. Freak Nasty and Squats, run from wall to Rips, up the stairs, 10 calf raises, return

    2. Reverse grip Irkins on the wall, and Superman’s at Rips.

    Mosey to the poles under Rips for 3 sets of 10 count holds. Handstand, Al Gore, Mission Impossible

    Red Barchetta back to COT: Sprint 1 block, 50 reps, rinse and repeat to 10 reps.

    50SSH, 40 LBC, 30 Mountain Climber, 20 Merkins, 10 pullups

    Count, Name, and YHC prayed us out with thoughts of Shooter’s daughter in law and her baby check-up appointment.

    Announcements: Spartan in 2 weeks, Manny will have some courses setup this week on the playground across from harbor Field, sign up to Q.

    SYITG,

    Akbar

  • Restless Legs – from Akbar

    Restless leg day celebrates those of us, YHC included, who can’t stop shaking a leg while sitting still.

    Warm up: SSH, Grass Grabbers, arm circles, Self-love,, shoulder claps, other things.

    Head to the pull-up bars for four sets of 10 pull-ups and 10 hanging leg raises.

    Moses to the lakefront stopping at each intersection for 10 Markins 10 squats, with every other street corner, cobra or tempo style merkins and squats.

    To the wall for four sets of freak nasties, shoulder taps, step ups, SupermanS, IC

    Return the way that we came with previously mentioned the same exercises.

    Mary at Center Court for LBC and 5 second plank

    Count, name, YHC prayed us out with intentions for family, Pelicans son, and my cousin.

    Announcements

    Spartan race, October, The Manny has the Q on Saturday, several races coming up for the fall.

    SYITG,

    Akbar

  • May, I have your attention please! – from Shooter

    With beautiful conditions on this gloom, 6 HIMS decided to take the red pill 💊. YHC arrived with dice, rope and block in hand. We circled up for some warmups of Good mornings, Toe touches, cherry pickers (don’t follow the Q), Abe vogoda’s, and arm circles. Made a warmup lap and returned to center court for instructions. I thought I was explaining well but you know if don’t come out quick enough Jose10k will surely let you know… Funny thing was this educator would still need more instruction along the way..
    Alternated 2 PAX at a time for rope and coupon work of overhead press and curls for the girls. Block work was the timer. Other PAX took turns rolling the dice for stated exercises. After all 6 completed we took a lap R/R until we all got in the work.
    Finished with plank and 20 2/1 mountain climbers and 10 2/1 peter Parker’s.

    Appreciate the post and until the next Gloom 👊🏼👍🏼✌🏼!!

  • Thunder Moon – from Akbar

    YHC arrived a few minutes early to Jose10k on the pull up bars and Hammer/Pik stretching after their run. Regular Milestone Marsh run this morning to the Lakefront and back.

    Warm Up: SSH, Self Love, Arm Circles, High Knees, Butt Kicks, Toe Touches, Windmills, Imperial Walkers

    Playground for 3 sets of 10 Pull Ups and 10 Copperhead Squats

    Milestone Marsh run to the Lakefront stopping for Stone Mountains and Supermans x 10 OYO on blocks 1 and 3, x 15 on blocks 2 and 4

    Arrived at the Lakefront Wall for the Thunder Moon. Full moon on the right with heat lightning on the left. Bulgarian Split Squats each leg, Freak Nasties, and Dirkins IC x 10 each for 3 rounds. Substituted Irkins for Dirkins on the last round.

    Rinse and repeat on the mosey back for some Mary.

    Hello Dolly, Rosalita, Heals to Heaven, Seat Angels, LBC, LMC, E2K right and left – time called.

    Announcements:

    Captain Sparkles 911 beatdown at Grandmas House 9/10. Bring a weighted pack for 91 Memorial. Various runs in the fall, 2 months to Spartan race.

    YHC prayed us out with intentions for Hammers friend whose child almost drowned – for a safe recovery. Prayers of thanks and intentions to lead those around us.

    SYITG,

    Akbar

  • Block of Ages – from Akbar

    Good to see the Whacker return to the Marsh this gloom. 5 men suffered the humidity with a block beatdown, and we all got better for it.

    Warm Up: SSH, Imperial Walkers, Arm Circles, Self Love, Shooters Self Love, Toe Touches, Grass Grabbers, Windmills, run to the stop sign and back.

    Thang:

    Chest Press, Goblet Squat, Curls, Shoulder Press x15 OYO, descending by 1 each round. After each round, mosey to the playground for pull ups and 10 second dead hang. Run to the stop sign and back.

    Rinse and repeat until time.

    Whacker waxed us all, and Dark Wing prayed us out.

    Announcements:
    Spartan October, multiple races through November.

    Thanks for the post! SYITG – Akbar

  • A round of this and a round of that should do it!! – from Shooter

    YHC implemented some of the ISI for those participating in Zoolander’s July challenge.. After a brief warmup of Cherry pickers, selflove upright and 90 degrees, toe touches and Grass grabbers the PAX made the block.
    Returned for 5/10/15 pull-ups, Merkins and jump squats.. Loop around the block. Bear crawl suicides (half court) while each PAX cycled through the jump rope.. Loop around the block.. True suicides with 10 Merkins on the finish cycling through the jump rope..
    Finished with choice of plank hold for a minute..

    Closed with announcements and prayers for our Country from the PAX.

    Appreciate Waterpik taking us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Dang, I need to turn off my music for this conversation!!!! – from Jose10k

    5 HIMS took the red pill this morning to get out of bed early to push themselves to get better. A cool 76 degrees outside in the gloom was a nice “break” from the heat.
    Warm-ups- the usual
    The Thang: A slight version of Steve’s nickels and dimes. We ran from the marsh to the wall and back, stopping at each intersection to do 5 burpees, 10 leg lifts, and 10 big boy sit-ups. We back peddled, lunge walked, and just jogged from stop sign to stop sign. The conversation centered around this weekends assassination attempt of Trump. I had to turn off my music, yes you heard that right, the music was off. Who done it, why, which party, conspiracies out the wazoo. It all stunk bad, wait, that was Hammer with his usual morning gaseous releases. Finished up at the marsh for 3 minutes of pull ups. COT and Hammer prayed us out with special intentions for our country. In total: 55 burpees, 110 big boys and leg lifts. Hammer and myself added some regular and krakken burpees beforehand. Thanks for letting me lead and/or reading this backblast. SYITG