F3 New Orleans

Tag: Murdock

  • Rocks and Blimps with a Splash of Merlot – from Akbar

    YHC took the late-night Q with a plan in mind for a different beatdown, where the PAX would pick up some bricks and mosey around carrying them the whole time doing exercises. The plan was quickly modified since there were no bricks, so we took a mosey for some time to think. Great to see Murdock again who brought his 2.0’s Demo and Varsity, who got named at the 007 this week.

    No better way to think than stop at the Rock Garden – so we each grabbed a rock and went through Shoulder Presses, Chest Presses, Skull Crushers, Rows, and Curls x 15 IC. During which time my brain clicked, and we continued to the Justice Center for BLIMPS.

    The route was from the first bench, past the Smokers Lounge, up the stairs for 10 Jump Squats, then return. Bear Crawls to the benches; Lunge Walk to Smokers Lounge; 10 Irkins at each bench; 10 Merkins at each light; 10 Peter Parkers; and 10 Squats at each bench.

    Varsity splashed Merlot after the Merkins but kept on pushing like any good kid would do.

    Back to the Rock Garden to finish where we started. x10 IC – Chest Presses, Rows, Curls, Shoulder Presses, Skull Crushers, and Good Mornings. BBQ requested a torso twist to help with our golf swings, and lead cadence for the finisher.

    Back to the flag with time for LMC’s, LBC’s and Hello Dolly x15 IC. Count, Name, and Murdock prayed us out.

    Announcements: Gnarly Nutria July 20th, 4th of July 5k in Covington, F3 Thibodaux CSAUP August 13th, Russo’s Big Easy Big Heart 5k July 16th

    Thanks for following my unthought out lead, always a pleasure to spend a Wednesday morning with y’all – Akbar

  • Mixed bag Scambler – from Shooter

    6 PAX joined the YHC on this humid Gloom to journey through the streets of Mandeville.. It was a mix of speedsters, moderates and the anchors.. PAX warmed up with some Abe Vogadas, self ❤️, Toe Touches, SSH, grass grabbers and some corrected runners yoga 🧘 poses along with some down dawgs…
    Q called out the route for this mornings run. Down Messina and a left on Monroe to West beach take a right to lakefront left to Lafayette and back to Monroe looping into Hermitage and back down Messina to the AO.. Returned with 4 mins for Mary of LBCs, left/right oblique crunch, Nolan Ryan’s left and right, Hello Dollies and closed with Rosalitas some 10IC and some 15IC..

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

    Thanks to Bird for the COT!!

  • “Scissor me Softly” by Jose 10k – from Shooter

    Being out of sync with attendance the last few weeks YHC was refreshed to post at Grandmas on this Gloom..Since the start of the new year most credit goes to Russo for rejuvenating attendance at one of the Northshores original AOs… T👏🏼 to his dedication and persistent posting in leading our F3 brethren on the Northside.. As I recently signed up for multiple AOs over the weekend my brain 🧠 was in constant taught on what to bring or do on this gloom.. With the trusted Exicon and some assistance from Cowbell anything is possible… Hopeful of a Bushwacker showing, YHC figured the PAX would stay in proximity of the Firehouse in case of course there might be an A.L.A.R.M… With No Bushwacker in sight, the only alarmingly moment of the day would be Jose 10k suggesting some scissor ✂️ action with the Q on the benches while completing get this “Freak Nasties” by the Treen center.. He has most obviously gained great knowledge of recent Inclusion training, appreciate the compliment 10k 🤗😉…
    Enough of that so here is the breakdown…

    Warmup
    15IC Cherry Pickers, Moroccans, Toe Touches, Abe Vagodas, Grass grabbers and Imperial walkers…

    Thang
    1st A.L.A.R.M (Bus stop)
    25 rep count Incline Merkin, Step ups, Donkey kickoffs, run to the stop sign and return to the bus stop for Merkins. (Cowbell)
    2nd A.L.A.R.M (Treen center)
    25 rep count Freak Nasties, Squats, American Hammers run around the building and finish with Monkey Humpers. (Cowbell)
    3rd A.L.A.R.M (Rusty Pelican)
    25 rep count Carolina dry docks, Box jumps, LBCs run to stop sign towards the Marsh and return for 3x 10 sec Mission impossible hold. (Cowbell)
    4th A.L.A.R.M (Trailhead)
    25 rep count Burpees, Lunges, 2/1 Mountain climbers, run around the trailhead and concluded with a Monkey crawl up the steps..

    4 mins remaining PAX completed 15IC Crunchy frog, Oblique cross crunch, 💯s and Flutter kicks Cowbell style..

    Thanks to Murdock for traveling down from Pearl River and congrats on the new job as he closed us out with COT…

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

  • Run or Ruck!! – from Shooter

    4 PAX ultimately responded to the red pill 💊 on this beautiful spring Gloom.. YHC anticipated rucking after confirming with Murdock at the Gipper that he intended to post and Ruck. An audible was in the making as Cowbell came rolling in Hot 🔥.. So after a warmup of 10IC and 15IC Windmills, Toe touches, seal jacks, Butt kicks, high knees and grass grabbers Cowbell and Zoolander ran the regular route adding in another loop through Lake Hermitage as YHC and Murdock rucked out for 18min and returned..

    Count, announce of the busy upcoming April, COT

    Appreciate Cowbell for praying us out and until the next Gloom 👍🏼💪🏼✌🏼!!

  • “Gloves recommended” only for some Bushwacker! – from Shooter

    With special thanks to the sky Q, it appeared we survived the turbulent weather from the night before on the Northside of the lake.. Keep those in the destructive path in NOLA and St Bernard in your thoughts and prayers today.

    Arrived to at the Old Winn Dixie with Bushwacker sleeping in the upright position in his truck with his foot on the brake.. Thankfully the truck was turned off, how one knew this is there was no headlights on and only brake lights as the hoodie wearing Bushwacker came too as I blew the horn.. YHC had wondered from the previous night if there were any lights on up there, as he could NEVER get a clear response of our meet up, “Hello MCFLY”!! Nevertheless he exited the vehicle and jumped in for our journey to the Gipper..

    We arrived at the empty shell lot and wandered over to the breezeway.. Within moments the headlights started shining through as more PAX arrived.. First up being Murdock, who clearly has taken the Red pill 💊 and committed since being introduced at the Gipper a few weeks back by our recently deployed HogsBreath.. Quite impressive to hear he has already read “Freed to Lead” and announced this gloom a GoRuck event he committed to in September out in GA and get this already paid for 🤑…. If interested be sure to ask him, as I believe he has committed to posting at 4 AO’s this week alone… Next Akbar and BBQ emerge out of the darkness followed by Barely legal and Moby, by the way the latter soon to be 73, but for now he will remind you it’s only 72.99996…

    YHC prepared the PAX with the disclaimer and the recommendation of gloves, which all seemed to be prepared -1…

    Started with a warmup of SSH, Grass grabbers, Cherry Pickers, Self-love, Monkey 🙈 and Butt kicks all 15IC..

    PAX gathered are coupons and corralled back under the breezeway..

    5 Eight count Body Builders
    10 Squat thrusters
    15 Kettle swings
    20 Overhead presses

    Shoulder our coupon to the backside of the Justice center where we partnered up..
    P1 did curls for the girls while P2 moseyed to the stairs for bunny hops up and returned to pickup count. 150 was the count..

    Re shouldered our coupons and journeyed to the front of the Justice center.. P1 step-ups on benches while P2 utilized the rails on the ramps to rail crawl.. 150 total count..

    Indian marched back as the last PAX extended coupon overhead.. PAX each got 2 rounds of the overhead..

    Upon return we R/R what we started as has become the recent theme started with Steve a few weeks back.. Returning the coupon with 2 mins remaining we completed 20IC Mountain climbers and closed with a blank..

    Count, Announce, COT

    Thanks to Barley legal for the prayers and thoughts to those that experienced the unusual tornado event last night!!

    Appreciate the follow gents and until the next Gloom 👊🏼💪🏼✌🏼!!