F3 New Orleans

Tag: Milestone Marsh

  • Repeato – from Akbar

    4 PAX this morning for a muggy beatdown at the Marsh. Usual arrival at 5:10 to see Waterpik and Hammer picking up trash and stretching. An on time arrival from Whacker and we were ready to get to work. YHC remembered the Q late in the day and headed to the backblast to repeat a workout over a year ago.

    Conditions: 73 degrees and Humid
    Warm Up: SSH, Grass Grabbers, Arm Circles, Windmills, High Knees, Butt Kicks

    Playground: 10 pull ups, 10 merkins, 3 sets OYO

    Mosey to the Lakefront wall for the Thang. Exercise on the wall x10 IC, various mosey to the street for second exercise x 10 IC and sometimes OYO

    Bulgarian Split Squats, lunge walk, Calf Raises
    Dirkins, Bear Crawl, Bouncy Squats
    Freak Nasty, Crab Walk, Superman
    Stone Mountain, backward lunge, Shoulder Taps
    Repeat x2, mosey back

    Mary
    LBC, Flutter Kicks, Rosalita, Jane Fonda x10 IC

    Count, name, and Hammer prayed us out with intentions for family and those in the Rolling Fork, MS tornado this weekend.

    Announcements
    Fury Convergence at the Lakefront Saturday 6am to 6pm.

    Always a pleasure to start out my week with you guys. Thanks for following my lead, Akbar

  • Modified Bert WOD – from Akbar

    Party of 1 on a chilly gloom to honor Corporal Albert P. Gettings, US Marine of Fox Company who passed on Jan 5 2009.

    50 Plank Jacks
    100 Irkins
    150 Lunges
    200 Squats
    150 Lunges
    100 Irkins
    50 Plank Jacks

    YHC prayed out for in thanks for his service and other military who keep us safe.

    Announcements
    T Claps to all who supported Jose 10k, Hammer, Speedy, and Tanked Up! at the Endurathon this weekend.

    Convergence April 1st – The Fury 12Q from 6am to 6pm at the Lakefront. Check slack to sign up for the beatdowns, bring family and friends

    SYITG – Akbar

  • Big Marsh – from Akbar

    A late afternoon Slack shout out from Bushwhacker was the last thing YHC saw before the eyelids closed. MARSH MARSH MARSH MARSH MARSH MARSH. Followed by a string of mumblechatter from Marsh Madness, Batman, and Meme’s of Homer and something about Shots. This brought a recent record of 6, a recent Milestone, for a block beatdown.

    Conditions 60ish and pleasant

    Warm Up – SSH, Arm Circles x 20 IC Self Love, Grass Grabbers, Toe Touches, and Windmills x10

    Thang – After a warm up run to Marigny, the Thang began. 100 reps each, 6 exercises, split into rounds of 20. After each round, mosey to the playground for 5 pull ups, and run down to Marigny and back

    OH Press, Goblet Squat, Curls for the Girls, Calf Raise, Chest Press or Merkin, LBC

    Mary – Head to the basketball court baseline, 10 Crunchy Frogs at each line to the other end, jog back. Repeat with Mountain Climbers, head to circle and Bird prayed us out.

    Announcements – April 1 7th Anniversary Convergence 12Q at the Lakefront. 12 beatdowns, 12 Q’s ,12 Hours. Endurathon – March 17-19th. F3 has a team of 4 running, sponsorships and support runner sign ups available.

    Thanks for showing up and following the lead.

    SYITG – Akbar

  • Fury at the Marsh – from Akbar

    YHC got excited when passing a Blue Toyota Tundra this morning, thinking it was JV. The glimmer of hope for his return was squashed, but happy to see the familiar running team of Hammer and Pik chatting it up.

    Warm up – SSH, Self-Love, grass Grabbers, Cherry Pickers
    10 Pull ups, 10 Superman’s at the playground

    Mosey to the Lakefront stopping at intersections for Hand Release Merkins, Dips, Squats with rep counts of 21-15-9-15-21

    Rips – 50 calf raises, 50 Rocky Balboas

    Mosey back to the Marsh the long way, stopping at each light pole for 2 reps, adding 2 at each light pole. Hand Release Merkins and jump squats

    Switcheroo over to Superman’s and Flutter Kicks, 2 at each light pole, adding 2 each time.
    Maxed out around 20 light poles and head for Mary

    Playground – 10 Superman’s, 10 Pull ups, 30 second dead hang

    Mary – Rosalita’s, LBC’s, x 20IC, 1 Big Boy Situp

    Count, name, and Hammer prayed us out.

    Announcements – 2 days left for Run Cajun Run, Endurathon in 3 weeks. Jose, Tank, Speedy, and Hammer have a team – sign up to support and run with them.

    Always look forward to seeing ya’ll on Mondays, a great way to start out the week.

    SYITG – Akbar

  • Reliable Waterpik! – from Shooter

    Picking up the Q on Sunday decided to make use of every corner down and back from the lakefront.

    Warmup was a mixture of 10/15 IC
    Windmills, Toe Touches, SSH, self love, Cherry pickers, arm circles and grass grabbers.

    Thang was Mosey down to lake front stopping at each corner to complete called exercises.
    Started with 5 8count body builders added 10 Merkins, 15 jump squats and 20 Mountain climbers 2/1.

    Great conversation along the way to and from as we returned for Mary with alternating elbow to knee, bridges, LBCs, flutter kicks, scorpion kicks, Superman’s and closed with chillcut plank..

    Prayers for a safe carnival season!!

    Appreciate the post Waterpik

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Marsh Mix Up – from Akbar

    YHC arrived early today in the gloom, just in time to see Pik and Hammer running down Lamarque. As we circled up, Pik mentioned that I had the Q today – at the 007. Figuring it was a mistake, since YHC was in Mandeville instead of Slidell, he let me lead. Today we hit the playground, ran to the Lakefront to visit the wall for some tempo work, short mosey to Rips for stairwork and holds.

    Conditions: 46 degrees
    PAX: Akbar, The Hammer, Waterpik

    Warm Up
    SSH, Grass Grabbers, Self-Love, Windmills, High Knees, Butt Kicks

    Playground OYO 3 x 10
    • Pull Ups
    • Hanging knee raises

    Run to the Lakefront down Marigny
    Wall
    • Tempo Derkins / Freak Nasty x 10 IC
    • Step ups x 10 OYO
    • Walking shoulder tap plank jack to sidewalk, mosey to Rips

    Rips
    • 40s Balls to the wall hold
    • 50s Wall sit
    • Superman, run stairs with 10 calf raises at top, Rocky Balboas

    Wall
    • Tempo Derkins/Freak Nasty x 10 IC
    • Step ups x 10 OYO
    • Bear Crawl to Rips

    Rips
    • Stone Mountain, run stairs with 10 calf raises at top, Rocky Balboas

    Mary
    • Balls to the wall hold
    • Wall sit
    • LBC, Flutter Kicks, Rosalita x 10 IC

    Count, Name, Pik prayed us out.

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    ‘Til next gloom – Akbar

  • R&R of the R&R – from Russo

    Mid 60’s, humid, foggy, puddles everywhere…the Marsh living up to its name this morning for a repeat of a R&R from YHC. I felt lazy driving up to the Marsh as I was soon to be joined by tandem runners Pik and Hammer.

    Warmup (all 10-15x IC)
    – SSH
    – Hillbillies
    – Toe touches
    – Torso twists
    – Grass grabbers
    – High knees

    Thang

    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block before each one.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom, as well as Hammer and his work. Also remember that the Ivan is this Friday (7:30 ruck start, 8 run start) and the Endurathon is coming up in March. Hammer is still looking for a couple more teammates.

    Stop 4 of the goal of Q’ing all NS AOs complete. Gipper, 007, and Lakefront up soon.

    Thanks for joining and / or reading.

    Until the next time, SYITG.

  • Murph at the Marsh – from Jose10k

    Simple: murph at the marsh with 6 of my brothers

  • Thor #3 – from Akbar

    Great day for another Thor workout, although we didn’t do it on the Top Gun Navy ship. Modified full body workout covering all muscle groups and a run in between.

    Warm up – SSH, IW, lower back stretch 10 count, self-love, cherry pickers,

    x10 each, run to stop sign and back in-between

    Blockee, curl and press
    Squat, curl and press
    Alt Reverse Lunge (2 is 1), curl and press
    Curls
    Block Press
    Freak Nasty
    Irkins

    Mary – x20 Crunchy Frogs, LBC

    Got in 5 rounds, last round x5 each.

    Thoughts this week – focus on Faith instead of Fear. Russo prayed us out.

    Announcements

    Bushwhacker Boon Dog Saints movie this Thursday at 5:30, Meredith is making a King Cake
    Krazy Ivan, Feb 3rd 8 pm (Friday)
    Run Cajun Run starts in February
    Endurathon set for St. Patricks day week.

    Have a great week, SYITG – Akbar

  • 12 days of Christmas – from Waterpik

    With the week of Christmas upon us, a holiday themed beatdown was in order.
    After a brief warmup, YHC led the pax through the 12 days of an F3 Christmas with these exercises:

    Day 1: Imperial Squat Walkers
    Day 2: Hello Dollys
    Day 3: Groiners
    Day 4: Flutter Kicks
    Day 5: Jump Squats
    Day 6: Burpees
    Day 7: Imperial Walkers
    Day 8: Sister Mary Catherine’s
    Day 9: Merkins
    Day 10: Crunchy Frogs
    Day 11: Shoulder Taps
    Day 12: Side Straddle Hops

    Count, Name, Prayer

    Have a great week men! As always, I am a better man for participating in F3 and for knowing all of you.

    Waterpik