F3 New Orleans

Tag: Milestone Marsh

  • Buns of Steel – from Akbar

    3 at the Marsh for an early morning get together – starting the week out right with good conversation and sweat. School, inflation, a little bit of baseball, and always wondering why people drive up to the park and sit in their cars at 5:30 am. They must be related to Soccer Girl.

    Here is how it went.

    WU – SSH, Grass Grabbers, Windmills, arm circles, self love, hillbillies, imperial walkers

    Trying to stay away from Glutes this morning, we mosey to the playground for 4 sets of 10 pull ups, calf raises, hanging knee raises, and 10 count dead hangs

    Mosey to the Lakefront wall for Freak Nasties and Shoulder Taps x10 IC, then Scuba Steves and Glute Bridges each leg x10IC. Yes, we did more Glutes, on accident.

    4 sets of that rotation and we ran back to the Marsh stopping for Merkins and Abs.

    Mary – Plank til time.

    YHC prayed us out for safety, those with exams and graduation, and for good influences in our lives.

    Announcements:
    Memorial Day Murph at the Marsh 6:30am start
    The Atlanta Beast run- talk to Hammer if you want to go

    Thanks for the post, always a great way to start out the week.

    SYITG – Akbar

  • Marsh Moonset – from Akbar

    The Spring Tease ended with another cool front, which was welcome to the Pax this brisk gloom. The past two Mondays have been difficult for YHC, since the Lakefront beatdowns have been brutal. Mondays plan was to take it easy on Chest, Legs, and Abs, but Shoulders hurt too – so let’s just pretend the Murph didn’t happen then.

    Warm up:
    SSH, Shoulder rolls(f/b), Grass Grabbers, Self-Love, Arm Circles (f/b), Imperial Walkers, Hillbillies, Windmills

    Mosey to the Lakefront stopping for 5 Merkins, 10 Squats, 15 Abs of choice

    Arriving at the Lakefront, we took in an amazing Yellow Moonset behind the Causeway. When the moon is low in the sky, it tends to have a yellow orange hue because the Moon’s light travels a longer distance through the atmosphere.

    Yellow Moons also have positive spiritual meanings such as peace, optimism, abundance, balance, and prosperity. Some people perform rituals like a moon bath, meditation, or thinking about our desires.

    Our ritual was the Freak Nasty, Bulgarian Split Squats, and 11’s of Stone Mountains / Rocky Balboa’s with a run up and down Rips stairs on each round.

    Elated, we moseyed back without stopping for exercises and returned to the court circle for Mary. Freddy Mercury’s, Single Leg Glute Bridges, Hello Dolly, Rosalita, and a 3 second plank.

    Count, Name, and YHC prayed us out.

    Announcements:

    Zoorich Classic this Saturday, bring your frisbee unless you want to use one from Dollar General.

    Spartan Run in Dallas mid-October – 7 are in, get with The Hammer if you want to go.

    SYITG – Akbar

  • No Chest Day – from Akbar

    First beatdown with the skeeters at the Marsh this year for YHC, as Hammer and Pik joined the gloom with everyone sore from Chewy’s 8 year beatdown. Upper back, shoulders, and chest were out, with minimal legs. Blocks were in.

    Warm Up: SSH, Grass Grabbers, Toe Touches, Windmills, Arm Circles, Self Love, Overhead Claps

    Head over to the playground, newly refurbished, for 4 sets of 10 pull ups and 10 squats.

    Head down to the second intersection toward the Lakefront and return for a nice mosey and start of the weekend catchup.

    Thang: Blocks and Mosey’s

    Start at the corner of the Marsh for 10 reps each of Curls, Rows, Triceps Extensions, Squats, and Around the Worlds, mosey down to the first intersection for 10 reps of Superman’s and Legs.

    We continued in this fashion for 3 or 4 sets, adding 5 reps each time and even some Chest Presses without thinking. Then headed back to the circle for abs.

    Mary
    Hello Dolly, Rosalita, single leg Glute Bridges, Jane Fonda’s, Penguins, and finished with LBC’s – al x10IC.

    Count, Name, and Hammer prayed us out.

  • After the Gorge – from Akbar

    YHC arrived groggy this gloom after a relaxing Easter and overindulgence of sweets. Moby Dick and Turbo Dog were waiting and we got started after some chit chat about travel, broken down cars, Elon Musk, and the upcoming Eclipse. Each of us glad that we both showed up and didn’t have to workout solo, we commenced with the warm up.

    SSH, Arm Circles, Self Love, Grass Grabbers, Toe Touches, Windmills

    Mosey to the playground for 3 sets of 5 pull ups and 10 squats.

    Head to the corner for a walking 4 corners. Just two men strolling around with a dog, catching up. At each corner: 10 Merkins, 15 Squats, 20 Abs of choice.

    Picnic tables for Freak Nasty and Dirkins x 10 IC

    Back at the court, another 4 corners, graduation to a slight jog. Stone Mountains, Crab Cakes, Scuba Steve’s, and Jump Squats.

    2 minutes left for a little Mary, and we are out.

    Marsh Madness this Saturday at the Milestone Marsh.

    SYITG,

    Akbar

  • – from Akbar

    Another swing in the weather brought an extra man out today. 4 strong taking a trip to the lakefront via the original Milestone Marsh Mile.

    PAX: Fletch, Waterpik, Hammer, YHC

    Warm up: the usual, adding Swimmers for Einstein, trip to the playground for Pull Ups and Hanging Knee Raises

    Thang

    40’s was the theme today, and we stopped at each intersection for 4 exercises x 10 mostly IC at 4 intersections. If you’re not Jose 10k, that is 40 reps at each intersection..

    To the wall: Tempo Merkin, Monkey Humpers, Copperhead Squats, Plank Jacks

    At the wall: 2 sets of Freak Nasties x 10 IC

    Return to the Marsh: American Hammers, Sister Mary Catherine’s, Superman’s, Wide Merkins

    1 more set of Pull Ups and Hanging Knee Raises

    Mary: Leg Raises, E2K each side

    Count, Name, and Fletch prayed us out.

    Thanks for following the lead – See ya in the next gloom!

    Akbar

  • Knowing what you don’t know is more useful than being brilliant. – from Akbar

    4 Pax in the gloom this morning, welcoming back Julio and Moby Dick. The title has nothing to do with the beatdown, beyond sharing knowledge. Still a lot of work on the playground, but the basketball goals are up in preparation for Marsh Madness.

    PAX: Akbar, The Hammer, Julio, Moby Dick, Waterpik.

    Started with the usual warm up consisting of SSH, Grass Grabbers, Arm Circles, Self-Love, Imperial Walkers, and Windmills.

    Head to the playground for 4 sets of pull ups and squats.

    4 corners around the big block stopping at each intersection for Hand Release Merkins, Sumo Squats, and Superman’s x10 IC. Ditching the HR Merkins for 2 corners with regular Merkins.

    Head to the benches for Freak Nasty, Bulgarian Split Squats, and Irkins x10 IC

    4 corners on the court: Stone Mountain, Shoulder Taps, Overhead Claps, and standing shoulder fly’s x 10 IC. Threw in a couple of backwards lunge walks, and headed back to the benches for another round of Freak Nasty, Bulgarians, and Irkins.

    Center court for Mary, consisting of Hello Dolly, Rosalita, Wife Pleasers, and Little Many Crunches.

    Count, Name, and Hammer prayed us out.

    No Announcements

    Thanks for the post!

    SYITG,

    Akbar

  • Fool in the rain – from Jose10k

    YHC showed up early to the marsh to, yet again, put in some of those runcajunrun miles in. I saw that Hammer took the Q, so I knew he was going to be there shortly. Lap after lap, I saw no “Little Red Chevy” while listening to my usual Prince song. He fartsacked on me, plus no other Mandevillians showed up either. At that moment, the sky opened up and it began pouring down like crazy. What to do?
    Simple: turn up the music, rip off the shirt, and run sprints from stop sign to stop sign all through the streets of Mandeville. As I’m sitting in the office waiting to be scanned by the hottest tech in the world, my wife, I wonder what kept everyone away: the weather, the superbowl , Mardi Gras parades, was it something I said, was it something I did, the train washed away my smell, what was it? Why didn’t anyone show? I now know how Russo feels like at the splash pad…. I’m just a Fool in the Rain!

  • The Regular Route – from Akbar

    3 Amigos, warmer weather, regular route running the mile down to the Lakefront and back from whence the AO got its name. Sore from head to toe after Saturdays rainy beatdown, QIC’s plan was to focus on everything else but chest and legs. Well, things don’t always go as planned.

    Warm up: SSH, Mountain Climbers, Grass Grabbers, Imperial Walkers, Arm Circles, Self-Love

    Playground: 3x 10 pull ups and 10 squats. The mulch was removed which made us jump a little higher for the pull up bar.

    Milestone Mosey to the lakefront, stopping at each intersection for Merkins, SMC, and Supermans.

    Wall: Dirkin, Freak Nasty, Step ups, Bulgarian split Squats, x10 IC regular, lunge walk to the tree and back, repeato Copperhead style.

    Run back for Mary at center court. Heals to Heaven, Hello Dolly, Rosalita, LBC until time.

    Count, Name, and YHC prayed us out.

    Announcements: Run Cajun Run – sign up.

    SYITG,

    Akbar

  • MLK – from Akbar

    Happy Martin Luther King day today, great to have Dinghy down range again for a slightly chili beatdown before the temps drop tomorrow. To celebrate MLK, we did Merkins, Ladders, and Kinetics.

    Warm up
    SSH, Grass Grabbers, High Knees, Butt Kicks, Toe Touches, Arm Circles, Self Love

    4 Corners
    Mosey around the block for 3 corners, 4th corner was the picnic tables at the court.

    Round 1:
    Tempo merkins, squats, and good mornings from 5/10/15 reps for 3 corners.

    4th corner: Freak Nasty, Bulgarian Split Squats, and raised Wife Pleasers (feet on bench).

    Yes, we got a little freaky for an early Monday morning.

    Round 2:
    Hand Release Merkins, Cobra Prisoner Squat, Elbow Plank Peter Parker – 10, 15, 20 IC at
    each corner

    Freak Nasty, Bulgarian Splits, left the wife pleasers out this time

    Round 3: 4 corners at the court
    T Merkins, Apollo Ohno, Supermans – 10, 15, 20 IC

    Inchworm to center court for Mary: 1 minute of LBC’s

    Announcements
    Sunday 1/21 1pm: Grundy’s Nightmare after Christmas on the Lakefront

    Saturday 1/27: Bushwhacker’s Kokomo campout, come out for the day, or stay the night.

    Run Cajun Run – Sign up ends Jan 18

    Krazy Ivan – Sometime in February.

    COT and YHC prayed us out.

    Akbar

  • Milestone Marsh – from Waterpik

    Chilly but pleasant 47 degrees. 3 man ensemble this morning for the weekly “get your week started” beatdown, AKA, the Milestone Marsh.

    Brief warmup of SSHs, grass grabbers, High knees, butt kicks.

    Head over to bars to get started. 5 sets of pull ups, alternating with big boys sit ups.

    Mosey to lakefront stopping at each intersection for 10 merkins OYO, 10 monkey humpers IC.

    Stop at lake front for more merkins, imperial squat walkers, flutter kicks, hello Dollie’s, leg raises, crunchy frogs.

    Mosey back to marsh for mary.

    Have a good week guys