F3 New Orleans

Tag: Pelican

  • Compounds – from Russo

    Two braved the downright frigid 45 degrees at the Splashpad this morning.

    Warmup (all 10x IC)
    – SSHs
    – Toe touches
    – Self love
    – Cherry pickers
    – Windmills
    – 3 calf raises up each step of the pilot house

    Thang
    – One long mosey two blocks east, and then to the lakefront, and back up to Start. At each block, perform certain exercise and rep count, designed to be a “compound” exercise, namely:

    – shouldertap merkins
    – Plankjack merkins
    – Shouldertap plank jacks
    – Imperial squat walkers
    – Front and back lunges
    – Dr. W’s
    – Gas pump / Big boy sit-ups

    In between, we also did 7 or so minutes of alternating 20 Rocky Balboas and trips up Rip’s, as well as 20 IC freak nastys and 20 IC BSSs at the sea wall.

    COT, Name-o-Rama, and prayer closed us out.

    This completes step 3 of 8 in Qing each Northshore site.

    A great time was had by all, and YHC learned a hack or two re: his Apple Phone along the way.

    SYITG

  • Runners, Ruckers with Cowbell ahead of schedule and somewhere in between Bushwacker!!! – from Shooter

    Last 2 weeks YHC has decided to strap up with a Ruck sack instead of Mosey at the Scramble.. Although the distance is far less for logging RunCajunRun mileage the mumble chatter is far easier and the change of pace for the Q is welcomed at the present.. Acceleration is a key component of F3, whether in Faith, Fitness or Fellowship (preferably in all 3 categories) YHC has enjoyed the latter with Akbar and JV on the recent Rucks… Sharing the likes of history and traditions enjoyed by my fellow brethren is always interesting.

    Warmup
    10IC Grass grabbers and Merkins along with 20IC Butt kicks, lmperial walkers and SSH..

    Thang
    The traditional route for the runners adding a 2nd loop and the Ruckers 17 mins out and returning. Arrived back at the AO with some of the PAX taking in extra loops for mileage. Rounded up the PAX to finish with some core all 25IC Mountain climbers, Flutter kicks, LBCs, Mountain climbers and Hello Dollies. Offered up intentions for the family who unfortunately lost a child in Slidell yesterday. As well as prayed for PAX safe travels and those celebrating the carnival season. YHC also prayed for the PAX to spread Mercy to those in our communities, workplaces and also those that cross our paths daily, most importantly (personal experience) having Mercy in our own homes..

    Appreciate such a great showing at the Scramble this Gloom from the PAX (9+Q) and welcome any takers for my lead at the A1c tomorrow..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • Usual Suspects – from Steve

    With Shooter pulling double Q duty this week, YHC felt compelled to take the Scramble. Which was good, because it’s about the only thing that got me out there that morning. Luckily, regulars Shooter and Waterpik don’t need such motivation. And Pelican has officially come out of his summer hibernation with this second consecutive Scramble post. He must be getting Ivan-ready.

    Warmorama: Torso twists, windmills, IWs, SSHs, slow squats, leg swings, lunges out to Waterpik’s father-in-law’s truck.

    Then we paired up – Shooter and Pik, Pelican and I – and took the usual mosey (minus the destroyed pier) with the usual chatter to give us just a touch over 3 miles at an easy breezy pace.

    But not easy breezy enough, I guess, as there was still ample time for two rounds of: x20 merkins, x20 freak nasties, x20 leg swings, and x10 pull ups. After two full rotations and a quick Mary, we called it.

    COT, Nameorama, and announcements – sign up for RCR and prepare for the Ivan!! It all happens next week.

    Pik prayed us out, calling attention to the way F3 helps us grow stronger – physically, mentally, and spiritually – and how gift is given to us so that we may turn and offer it to others in need. Thank you for the reminder, and thank you men for the opportunity to lead.

  • The Return!! – from Shooter

    With the radar showing a brief window and our sky Q gracing us with the opportunity to get in the Scramble 3 PAX journeyed through the streets of Ole Mandeville.. The best part of this gloom would be the Return of Pelican.. After some chatter and catching up Waterpik arrives through the darkness and we get started..

    Warmup
    10IC SSH, Imperial walkers, Hillbillies, Windmills, Butt kicks, Torso twists. Carioca across half the street and return and ended with lateral hops and grab’s down and back..

    Thang
    Standard route stopping 3 times at Messina and Monroe for 5 burpee’s, 10 jump squats, 15 Merkins and 20 Mountain climbers 2x.. Returning to the shovel flag with 3 mins 20 OYO LBCs, 20 flutter kicks, 10 alternating left over right and right over left crunches and closing with 20 BB sit-ups…

    YHC closed in prayer…

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

  • The Return!! – from Shooter

    With the radar showing a brief window and our sky Q gracing us with the opportunity to get in the Scramble 3 PAX journeyed through the streets of Ole Mandeville.. The best part of this gloom would be the Return of Pelican.. After some chatter and catching up Waterpik arrives through the darkness and we get started..

    Warmup
    10IC SSH, Imperial walkers, Hillbillies, Windmills, Butt kicks, Torso twists. Carioca across half the street and return and ended with lateral hops and grab’s down and back..

    Thang
    Standard route stopping 3 times at Messina and Monroe for 5 burpee’s, 10 jump squats, 15 Merkins and 20 Mountain climbers 2x.. Returning to the shovel flag with 3 mins 20 OYO LBCs, 20 flutter kicks, 10 alternating left over right and right over left crunches and closing with 20 BB sit-ups…

    YHC closed in prayer…

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

  • Soft Scramble – from Shooter

    With plenty of the regulars out of town the Scramble only produced 3 PAX on this Gloom. Brief warmup 10IC Windmills, Toe Touches, Self love, Scorpion kicks and Cowbell leg swings we started our Mosey turning on Monroe and down West Beach to the lakefront. After a little ways down Lakeshore drive we turned up Coffee and returned.. Arrived with 5 mins for LBCs 20IC, Left leg over right 15IC F/F, 15IC Flutter kicks and closed with 💯s to a 100…

  • The beatdowns have gotten easy lately – from Waterpik

    That’s what cowbell said this morning. If you sign up to Q a workout be sure to take that into account.

    That’s all I’ve got, men

  • Which way did he go? – from Shooter

    7 PAX posted on this spring feeling gloom to get in some more mileage as we close in on the RunCajunRun. At least 2 of the Qs teammates from team “Crawldaddies” have posted each Thursday for the month of February and have even had days where 4 and 5 posted.. Unfortunately though team “Unitards” have represented respectively in just about every AO for the month and the most important of them the 10k AU lait on Sunday mornings logging some freakish mileage. YHC decided today we would take another path, so after a brief warmup of 10IC SSH, Mummy kicks, Butt kicks, GM and Toe Touches the PAX ran through the park into Lakewood heights subdivision to the red light crossing on Florida into Greenleaves for a route that Pelican has been spotted on a couple times this month. Instructions were simple, journey out 20 mins and return.. The path along the way proved to have some obstacles such as leaning sidewalks (Ragnar preparation Akbar) and blinding lights that threw sir Wacker into an arms waving panic that caused a morning commuter to pause as if there was trouble ahead. The seen reminded YHC of recent memories at the Crazy Ivan where plenty PAX illuminated the path with headlamps blinding some along the way, but providing illumination for others. I guess the lights on this Gloom affected more PAX than originally thought as we had some detours taken on our return to the flag with Cowbell and Waterpik turning early and Bushwacker leading Akbar a stray in attempting the same detour.. All PAX eventually returned safely for our count and Cowbell graciously prayed out the PAX. If your M is on the fence of what it is we enjoy so much and so early in the Gloom get her out tonight at the Gipper for a 30 min beatdown at 6 with F3 and FIA hosted by Cowbell followed by some F2 at the taproom..

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!

    #akbar,#bushwacker, #cowbell, #pelican, #waterpik, #zoolander

  • Crawl Daddies Converge – from Shooter

  • Shhhh HIIT! – from Akbar

    YHC has been thinking about a HIIT workout for a while but wanted to keep it a secret of sorts. Kinda like when you tell pax to bring gloves, and they don’t show at all. So I kept it quiet, within the family circle. Like the Grinch, tip toeing around with an evil wide grin before stealing presents. Shhh! We are going to do some HIIT today.

    The gloom was a humid 61 degrees, which felt like 85 after so much cool weather the last few weeks. YHC and Grover arrived 10 minutes ahead of go time, and quickly saw the blinding LED lights of Waterpik pull up behind. 3 flags planted, 5 on the basketball court picking up trash from the day before, and we were ready to go.

    Warm Up: x10 IC – SSH, Grass Grabbers, Imperial Walkers, Hillbillies, Self-Love, Torso Twist

    Quick warm up run to the stop sign and back, pick up a block and head to center court. About this time, Cowbell showed up to make 6. T Claps to Pixie Stix for grabbing a man-sized block at age 15, it was duly noted that Grover was using a half block until last month.

    Thang: HIIT

    It was one of those days when some things look good on paper, but you quickly need to modify. We went through multiple sets of Tabata with varying work and rest times focusing on form, power, lean, and some plyo work

    Set 1: Power 3 sets of each exercise; 15s all out work and 40s rest

    Mountain Climbers, Squat Thrusters, KettleBell Swings

    There was some low mumble chatter about going all out for 15s and a 40s rest. It did seem like 40 was long so a modification/intensification was needed and we bumped it down to 30s rest

    Set 2: Lean Explosion 3 sets of each exercise; 20s work, 10s rest

    Sister Mary Katherine’s, High Knees, Jump Squats

    Set 3: Plyo Set 3 sets of each exercise; 30s work, 15s rest

    Plank Tuck to Tuck Jump (2 groiners and a jump squat); Plyo jack merkin, Balance Bicycles (Goblet Squat Freddy Mercury); then Block Press Freddy Mercury’s

    Set 4: Chest, Tri, Back, Shoulders 30s of work, 15s rest

    Tricep Chest Press, Tricep Chest Press with knee raise; Tricep Chest Press with knee raise and leg raise

    Block Row, Block Row with Inchworm merkin

    Elf on the Shelf; Alpos, Block Curls

    Put up blocks, time for 5MOM

    Mary x 10 IC: Heels to Heaven, Hands to Heals, Leg Raises, LBC, American Hammers, Crunchy Frogs

    Count/Name

    Announcements: Krazy Ivan, Run Cajun Run, F2 a week from Thursday with FIA – Tap Room in Covington

    Grover prayed us out.

    Thanks for hanging in there this morning and giving it your all,

    Till next gloom – – Akbar