F3 New Orleans

Tag: Pelican

  • Playing in Muddy puddles!! – from Shooter

    With 7.5 inches of rain from the previous day and misty conditions in this Gloom.
    5 PAX made the post at the scramble for a mix of warmups and roughly 4 miles through the streets of Mandeville. I promise this time I was not bashing anything about the sidewalk installation. In fact Hammer and I were having good chadder along the newly paved path. We had to detour at one point as it has not yet been completed. Well that is where the Muddy puddle comes in as we both nearly took a spill as we tried to switch from sidewalk to shoulder in a sloppy exchange. Luckily neither of us did and one day we will get to journey this newly installed shoulder to a shoulder as Pelican stated..

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

  • Guilty Pleasure – from Russo

    Warmer, if only for one day, pax of 3 for a Friday splash at the pad.

    Driving home from work Thursday, YHC may or may not have been “jamming” to some early 90s music, when the thought occurred that “man, this is definitely a guilty pleasure type of tune”, one where you know you probably shouldn’t be enjoying it as much as you are. That sparked an idea to search through my phone and create a playlist of songs that one might consider a guilty pleasure, which would cause anyone in their right mind to say “why is he blaring that at 5:15 on Girod street, exercising in front of the Rusty Pelican? And more importantly, he seems to be a pied piper of some sort or a wizard, because there are others following that lead!”

    If you saw YHC out on the cold, windy lakefront wearing only short sleeves and shorts (and one glove, don’t ask), you might say that there’s no way I take myself seriously, and unless it’s work, family, or faith-related, you’d be right.

    So I took the step, and let the Venga Boys blare. Lionel Richie? ding ding ding. LL Cool J, Yup. Fine Young Cannibals? Yes please. Fall Out Boy? sure enough. Michael Jackson? hee hee!

    We didn’t have time to let the tunes of Vanilla Ice, Timbaland, and Warrant join the party, but there’s always next time. Where we’re also going to participate in group therapy and discuss music, movies, food, and other things that are guilty pleasures. No Forrest Gump! I’m dying on that hill.

    Warmup (all 10x JC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – High knees
    – Arm circles
    – Imperial walkers
    – Cherry pickers

    Thang
    Mosey down to the lake and back, stopping each block to do a set of either:

    10 burpees
    10 8 count body builders
    10 SMCs
    10 murder bunnies
    10 donkey kicks
    10 IC freak nastys
    10 groiners
    10 star jumps
    10 squats
    10 IC BSSs (2 is 1)
    10 leg raises
    10 gas pumps

    Also included 3 calf raises up each of rip’s steps (2x), with some Mary of IC abs work like flutters, penguins, hello Dollie’s, LMCs, etc.

    COT, NOR, Announcements, Prayer, and we headed out. SYITG

    Thanks, Gents, appreciate each and every one of you!

  • Record-tieing 5 in shorts and tees – from Russo

    As Jose noted, it was in the lower 60s this morning and breezy ahead of some potential rain. I figured Pelican was in to renew the Batman and Robin vibe of the pad, but who knew they would be joined in caped crusader crime fighting by Bird, Groupie, and Waterpik, each contributing their own special powers to tie the record attendance for the pad.

    Warmup (all 10x – 20x)
    – seal jacks
    – Self love
    – Arm circles
    – Toe touches
    – Butt kicks
    – High knees
    – Hillbillies

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 10 squats, 10 shoulder tap plankjacks

    At the bridge:
    One side – 10 American hammers, (brass) monkey humpers, lunges, or Apollo Ohnos
    Mosey
    Other side – 10 Peter Parker’s, hello Dollie’s, or star jumps

    Rinse and repeat, swapping mosey for side shuffle, high knees, and back pedal intermittently.

    Back at the pad, COT, NOR, Announcements, and Prayer closed us out.

    The same good mumblechatter throughout, where we discussed talking to your dentist while he’s working on your mouth, Stephen Hawking’s proclivities, beach vacations, and civil engineering.

    Good times, gents. SYITG

  • Die Hard is a Christmas Movie – from Jose10k

    YHC arrived early, a little extra time to stretch. Akbar must have been thinking the same, so I had someone to chit chat with this morning. During the conversation, 4 Covington PD came in hot on the top of the A1C, just to “check things out” according to the officer. We were blessed by an out of town brother, Webelow, joining us from Jackson County (I apologize if I spelled it wrong)
    Warm-up:ssh, grassgrabbers, torso twists, imperial walkers, self love (all to Christmas Time in Hollis Queens). Where the first trivia question, who was John McClain’s limo driver? Russo didn’t know the answer to this question(which was the theme of the beatdown). Argyle was the answer.
    The next question was what was John McClain’s wifes name: russo was wrong yet again. Holly Generro
    The thang: After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. Once the pax was finished we ran 1 lap around the entire courthouse.
    12 Terrorists entered Nakatomi: 12 burpees
    We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.

    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 30 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and penguins

    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Mosey back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 10 count, then did 30 Superman’s (he did fall 30 stories) .back to the stairwell to do 5 calve raises each to the top. And time was up.
    Trivia Question: What type of watch was Holly wearing that Hans hand was caught on? Russo was incorrect with Seiko. Pelican for the win with Rolex. Given to Holly from Ellis. More quotes from Hammer.
    5 Calf raises on each step on the way back up. Circled up for the first thing McClain did after going to the ER: Wife Pleasers in cadence for a 60 count. That’s when we were joined by Moby and turbodog. A few more core exercises.And to further celebrate the heroics of John McClain, a yell of Yippee Ki-yay Motherfu**er. The Trivia Question that Russo finally got correct. Thanks for letting me lead gentleman. COT and Hammer prayed us out. Thanks for the SplashPad joining us, thank you for Hammer to help create peace between battling AOs.
    Thought for the Season: Is Lethal Weapon a Christmas Movie? The answer is yes, and possibly the theme for the next beatdown.

  • It’s beginning to look a lot like bridge-mas – from Russo

    Low 50s again this morning, with a nice breeze to accompany us. Unlike the A1C, no early to mid 90s R&B, but maybe there will be soon.

    Warmup (all 10x – 15x)
    – seal jacks
    – Self love
    – Grass grabbers
    – Toe touches
    – Cherry pickers
    – High knees
    – Hillbillies

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 10 squats, 10 donkey kicks

    At the bridge:
    One side – 10 crunchy frogs
    Mosey
    Other side – 10 leg raises

    Rinse and repeat, swapping mosey for Carioca, side shuffle, and back pedal intermittently.

    Back at the pad, COT, NOR, Announcements, and Prayer closed us out.

    The same good mumblechatter throughout, where Pelican and I solved the world’s business problems. You should join us for enlightenment.

    Easy come, easy go. SYITG

  • Have you met my buddy Peter McGroinermerkinplankerjack the mountain climber? – from Russo

    Low 50s this morning at the Pad, where I missed the memo it was “Support the Sad Sack Saints with Shirts” day, as both Pelican and Hammer proudly displayed the fleur de lis on their torsos in a show of solidarity for Dennis Allen. Here’s to win number 21 (versus 40+ losses) as a head coach this week. Pardon me while YHC looks for a job where he will have multi-million dollar salary and only succeed a third of the time (that isn’t a baseball player or politician).

    Warmup (All 1x)
    -Sealjacks
    -hillbillies
    -High knees
    -Toe touches
    -Grass grabbers
    -Torso twists
    -Self love

    Thang

    Mosey to the tunnel and back, where every 45 seconds (or so, rounded) it was one:
    -Peter Parker
    -mountain climber
    -plank Jack
    -Merkin
    -wide merkin
    -diamond merkin
    -groiner

    Once we reached the bridge, we traversed back and forth, still with the same 20 count exercise every 45 seconds (slowed to every trip through the tunnel), this time with 5 jump squats on one side of the bridge, and 5 crunchy frogs on the other.

    Mary
    Conversation got away from us, so it was only IC crunches and American hammers

    COT
    NOR, announcements, and prayer closed us out. Tomorrow Zoolander is up to Q, Grundy has a nightmare on the 17th, before that Bushwhacker has a movie night on the 14th, and before THAT if anyone is interested, our church (St. Timothy on the Northshore) is having their annual Christmas concert (with orchestra) this Sunday, 12/10, with two performances: 3PM and 7PM. Both are free and are a fantastic way to spend an evening. Call it a date night if your M enjoys the holiday season and/or music.

    Thank you to those joining, those reading, and those in general.

    SYITG

  • Blame it on the Rain – from Russo

    Low 60s to start this morning, thunder all around, with a light drizzle until the skies opened up with about 12 minutes left. It poured and poured, and with the rain beating down on the canopy, it was hard to hear anything. We were however able to hear Hammer one up YHC with his (or one of his) favorite rain-related songs: Winger’s “After the Rain”, and yes, YHC did take his advice to pull up the music video: the random Native American and his peace pipe did make an appearance to lend a helping hand / guidance to the disenfranchised “dreamer”. Well worth a watch, but I’m sticking with Milli Vanilli. Whatever you do, don’t put the blame on you.

    Warmup (all IC, 10x – 15x)
    -Seal jacks
    -Cherry pickers
    -Arm circles
    -Imperial walkers
    -Grass grabbers
    -Toe touches
    -SSHs

    Thang
    Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying between rounds.

    Round 1
    Hearts – Freak Nastys
    Diamonds – Durkins
    Clubs – BSSs
    Spades – Leg Raises

    Round 2
    Hearts – SMCs
    Diamonds – Merkins
    Clubs – monkey humpers
    Spades – gas pumps

    Round 3
    Hearts – shoulder tap plank jacks
    Diamonds – donkey kicks
    Clubs – star jumps
    Spades – crunchy frogs

    Round 4
    Hearts – Groiners
    Diamonds – jump squats
    Clubs – Lunges (2 is 1)
    Spades – big boy sit-ups

    Mary
    60-ish second plank

    COT, Name-o-Rama, announcements, and prayer closed us out. Hammer I believe has the Q tomorrow, but check Slack for the place. Given the rain situation, it may move to the Marsh.

    SYITG

  • Whose Pad is it? – from Shooter

    The opportunity presented itself for YHC to get a Q on this Friday at the Splash pad aka (Russo’s pad). That’s right, Russo was kind enough to take a Q break for once. No need to thank me Jose10k, as you attempt to overthrow the Q master. I am sure he will be back doubling up on you again next week stretching his 2023 lead as we come close to closing out the year.. I will however tip my cap to the both of you HIMs, for stepping up many times throughout this year with many weeks doubling up. Don’t worry Jose10k I 👀 you with 4 signups moving forward.. Guess I should get to what took place today, so that’s what I will do..

    Warmup
    10IC Grass grabbers, Toe Touches, SSH, Imperial walkers, Hillbillies, Torso twists and Cherry Pickers.

    Thang
    Ran around the long block by the Treen center..
    Returned to the corridor for some rounds of coupon work..
    The rotation occurred while one PAX utilized the cylinder block or ruck plate for stated exercise the remaining PAX used the corridor for cardio until all 3 PAX got through.

    Round 1
    Overhead press (coupon)
    Lunge walk down sprint back.
    Round 2
    Curls
    Bear crawl up and down

    Mosey around the Trace.

    Round 3
    Chest press (coupon)
    Carioca down and back bunny hop up the steps.
    Round 4
    Tricep extension (coupon)
    Back pedal down sprint back 5 calf raises every 5th step.

    Mosey around the Trace.

    Round 5
    Coupon swings
    Mosey down and bunny hop back up the steps.
    Round 6
    Coupon crunch
    Snake through the columns.

    Finished with ETKs f/j..

    Count, announce, COT

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

  • Splashpad reopens – from Russo

    66 or so this morning for the reopening of the Splashpad. One of those days where YHC could just tell the fog would continue: humid, still, overcast after a rain. But a beautiful day nonetheless for I’m thankful for many things, like the ability to move my body, nachos, football, our Veterans, and a day off because of it, and this little F3 thing that seems to be catching on, among others.

    Warmup (all 10x IC)
    – Toe touches
    – Arm circles
    – Torso twists
    – Seal jacks
    – Grass grabbers

    Thang
    Mosey to lake and back, each block a different mode of transportation:

    Mosey
    Side shuffle
    Back pedal
    Skip
    Sprint

    We stopped at each stop sign (according to the rules of the road) for 10 merkins, 10 squats, 10 Peter Parkers (2 is 1).

    At the lake: Tabata (40 seconds on, 20 seconds off)

    – Freak nastys
    – BSSs
    – Urkins
    – Step ups
    – Buzz saw
    – SSHs
    – Mountain climbers
    – Crunchy frogs
    – Penguins
    – Cherry pickers

    Back to base, where COT, NOR, Announcments, and Prayer closed us out. A good time was had by all.
    SYITG

  • Splash pad split Q – from Russo

    Barely below 70 degrees this morning, with an eye toward early next week temperatures that should be lower. I hadn’t given much thought to a plan, so Pelican and I shared the Q and just did “stuff”. Mostly talked, but we moved around some too.

    Warmup
    All 10x IC:
    – Arm circles
    – Imperial walkers
    – Seal jacks
    – Self love
    – Toe touches
    – Cherry pickers
    – Torso twists

    Thang

    Mosey down to the lakefront to catch a good view of the supermoon.

    At the seawall:
    20 freak nastys
    20 durkins
    20 step ups
    20 urkins
    20 IC BSSs
    10 IC freak nastys
    20 durkins

    Over to Rips, where it was 5 rounds of 20 calf raises, followed by the trip up and down the stairs.

    On our mosey back, we stopped at each block for 10 merkins, added 20 squats on the second block, 30 crunches on the third, and 40 plank jacks on the last.

    COT, NOR, and Prayer, in that order. Reminder if you’re reading this that tomorrow is the F3 Northshore Monster Mash ™ at 6:30. Join us for bad Halloween puns (like how it will be a frighteningly good time), themed music (yes, Ozzy and Alice Cooper are on the playlist), and more fun. But no candy.

    SYITG