F3 New Orleans

Tag: Milestone Marsh

  • 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.

  • 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