F3 New Orleans

Tag: Pelican

  • Relay Thursday – from Shooter

    Arriving early at the Scramble with no one in sight, YHC wondered what the mild less humid gloom would bring in terms of attendance.. I admittedly had taken the wrong pill a few times this week but the accountability of leading a beatdown would not win on this day.. After a few minutes Zoolander rolls in then Pelican and Waterpik emerge from the darkness. With Cowbell turning the corner at 0513 Q then knew his planned beatdown would hopefully be welcomed by at least 1 PAX. As the warmup began phat Johnson joined in taking a lesson from Waterpik running to the AO..
    Warmup 10IC Grass grabbers, Scorpion kicks, wife pleasers, windmills, mummy kicks, Butt kicks and self love… Journeyed our normal course corralling at Messina and Monroe. Partnered up for relay sprints P1 50-75% roughly a hundred yards then returning at 100% while P2 held plank. F/F 5 rounds then journeyed back through the Hermitage at back to the shovel flag. ISI was on tap with 7 mins remaining. 50 squats, 50 wife pleasers, 50 leg lunges, 50 calf raises, 10 pistol squats and 10 Modified Bulgarians using our beautiful pine trees by the park..

    PAX wrapped up with announcements, intentions for Cowbells friend and Q closed the COT..

    Appreciate you men posting and till the next Gloom 👍🏼👊🏼✌🏼!!!

  • Audible at the Scramble

    YHC decided to change up the routine slightly at the Scramble in the Gloom. Each Pax had to complete 50 merkins, burpees, and squats during the course of the 5K. It was good to see Mathlete make a surprise appearance, even though he said he wont be coming back when he learned the Scramble was our running AO.

    It was good to share the streets of Old Mandeville with you, men! As always, it was my privilege to lead you guys this morning. Y’all push me to become a better man every time I am with you.

    Thanks to Steve for praying us out.

  • 1 Mile Time Trial #2

    12 strong showed up for the 2nd running of the 1 mile time trial.

    We started off with some light active stretching:

    15 X SSH

    15 X Mountain Climbers

    15 Leg Swings, L&R and Forward/ Back

    15 X 4 corner hops

    Skips down the parking lot

    1 mile warm up

    The mile course I plotted started at Causeway Approach heading south with ONE left turn (heading east) on Villere St. and finishing just before Coffee St.

    Ringo was on bike with a flash light and stopwatch to guide us.

    Finish times were:

    Cowbell 6:03

    Steve 6:13

    Turbo 6:13

    Waterpik 6:13

    The Hammer 6:33

    Bird 6:40

    Pixie Stix 7:13

    Shooter 7:37

    Pelican 7:43

    Russo 9:14

    Bushwacker DNF

    The Pax did a 1 mile recovery mosey as a pack back to the flag.

    We had a few minutes to spare so YHC led some light static stretching and 15 X Crunchy Frogs.

    Sealed the deal with 5 Burpees OYO.

    Thanks for coming out and testing yourself this gloom.

    Targeting March 2021 for the 3rd running!

    Thanks for letting me lead.

    Cowbell

  • Nothing Good Ever Happens at the Tunnel

    At least that’s what Zoolander says. Or, perhaps it was first said by Jose 10k. Who knows? But, after a brief warmup consisting of SSHs, GMs, HKs, BKs, ACs, and Self Love, YHC led the Pax on a Mosey to the tunnel for:

    THE THANG

    Partner up. P1 jogs through the tunnel and back, sprinting up the inclines on the both sides. P2 does 10 merkins, 10 smurf jacks, and 10 rower situps. Switch. Set the timer for 10 minutes and off we go.

    SLOW Mosey back to bus stop for 2 sets of 10: Derkins, box jumps.

    Mosey back to flag for bunny hops (2 columns), bear crawls (2 more columns), and back pedals (the rest of the covered area), then jog back, R and R (5 minutes).

    Mary: Cowbell’s crunchy frogs, flutter kicks, hello dollies, Freddy merc’s.

    COT and YHC prayed us out.

    It’s always an honor, men, to be a part of such an inspirational group. And, I am definitely a better man because of your positive vibes over the past 3 years. The positive habits that F3 engenders are definitely life changing.

  • Cool Runnings

    With a majority of the PAX still reeling from Week 3 of the IPC, YHC knew the turnout would be relatively light for today’s Scramble. With a light breeze making for some “relatively cool temperatures”, the minor break from the heat and humidity gave the PAX a September reprieve.

    The Rules of the Gloom were each PAX had to do 100 merkins and 100 squats along the traditional Scramble route. The only other wrinkle was that each man was to pick up the pace along the long straight road to Sunset Point, both coming and going.

    Five minutes of Mary and thanks to Bushwacker for praying us out.

  • Windows Up / Heat On

    5 strong at the Scramble this morning as Hurricane Laura pummeled Lake Charles and many of the Thursday regulars prepared for their Gulf Coast CSAUP.

    QIC checked the regular route prior to arriving at the double shovel flag. No barricades or pier closures in sight, so after a quick warmup of 10 Good Mornings, 10 Abe Vigodas, 10 Imperial Squat Walkers, and 1-legged chair stretches, the scramblers scrambled with a few stops along the way for Merkins.

    Wrapped up with 50 LBCs, 50 flutter kicks and 15 Burpees. Jose prayed us out.

    YHC was looking forward to Jose’s daily deposit into the sweat jug, but he left it in the garage! So windows up and heat on for the car ride home to squeeze out every last drop. SYITG!

  • Audibles at Granny’s (I’m not a Professional)

    As YHC pulled up to Granny’s, there was an unusually large group of F3 men ready to start the day off right. With the incessant soreness from Cowbell’s ISI pull-up challenge and Bushwacker’s consistent weekly prodding for some yoga infused workouts, we got started with some power flow, sun salutation, warrior 1, 2, 3, 4, half moon, whatever, whatever…I’m not a professional!

    Mosey to the bus stop. Not a lot of mumble chatter here, and Cowbell even kept his shirt on.

    – Bulgarian split squats (IC),

    – Box Jumps (OYO)

    – Burpee Box Jumps (OYO)

    – Irkins (IC)

    – Dirkins (IC)

    – Freak Nasties (IC)

    – Balls to the Wall Burpees aka Decline Burpees (Durpees?) OYO.

    Mosey to the tunnel, where, according to Jose, nothing good ever happens (including QIC’s cadence counting).

    – Top of the tunnel – 10 Jump Squats IC

    – ½ way down the incline – Merkins, I think

    – ½ way through the tunnel – 12 count body building, mounting climbing, shoulder tapping, squat jumping, burpees (IC). QIC was just calling audibles at this point. I’m not a professional!

    – Sprint to the top of the tunnel for some cool down Imperial Walkers

    – ½ way down the incline – hand rail dirkins, I think

    – ½ way through the tunnel – We did something. It’s a blur after the earlier 12 counts.

    – ½ way up the incline – slow Peter Parker/Parker Peter (there’s a yoga term for this, I’m sure…Bird said we were “flying”…I guess that’s what birds do.)

    – Top of the tunnel – 20 Sister Mary Katherines

    Mosey back to the trailhead, bunny hop up the stairs and reconvene at the shovel flags. Jose, did you notice we had two this morning?

    Closed out with Cowbell Crunchy Frogs and Goose-led Nolan Ryan’s.

    QIC prayed us out into the day. Thanks for posting in numbers today and following my lead, men. SYITG.

  • ROOTS

    Over the past 6 months since since the quarantine, there have been many different routes / variations / themes (speedy’s sprints come to mind) taken for the weekly F3 5K. Today, YHC decided to take the 5k Scramble back to it’s roots, which is around the loop, then all the way to the end of the pier at Sunset Point. Back at the flag, we hit the workout equipment for 10 minutes of circuit training (bear crawls, freak nasties, hanging leg tucks).

    COT and thanks to Akbar for praying us out!

    SYITG

    Pik

  • Cloudy With A Chance of Unitards

    It’s been threatening rain all week.  And the forecast for Thursday evening’s F2 beatdown was no different, with a 60-70% chance as of that morning.  YHC seriously envisioned 10k and I sitting under the gazebo drinking alone (he his bud light tallboys, me my overpriced hipster beer), while 10k grumbled about the sunset and my beer.  And while that vision partially came true – with the added bonus of a “only-in-Hollywood” rainbow overhead – we were spared the actual rain and a decent size group posted.

    YHC had planned for no warmorama, since time was short, but as BBQ was dealing with securing his bike (he rode from Covington! 👏👏👏), we knocked out some SSH’s before jumping into 20x burpees OYO.

    Next up, a Lazy Dora.  Same as the usual Dora (100 merks, 200 squats, 200 LBC’s), but instead of running between sets, the alternating partner would hold a static pose until it was his turn.  So plank for 10x merkins, Al Gore for 20x squats, and 6” hold for 30x LBC’s.  Cumulative goals were reached pretty quickly, and we moved over to the seawall for some leg work.

    20x jump squats, lunge walk to sidewalk, 20x monkey humpers IC

    20x Bulgarians IC (10 ea.), lunge walk, 20x Apollo Ohno’s

    20x calf raises IC (balancing on the edge of the seawall, which was more difficult than you might think), lunge walk, 20x Sister Mary’s.

    Finally, back to the wall for shoulders: 15x freak nasties IC, 5x derkins IC.  Rinse and repeat with 10x freaks IC / 10x derks IC.  Then 5x freaks IC / 15x derkins IC.

    Around this time we had an In Time flyby, with his cross country team in tow, and we then circled up for an abbreviated Mary of heels to heaven and leg raises, both x15 IC.  

    Upon completion, the guys noticed a rather large and somewhat magical rainbow stretched across the lakefront sky.  Turbo joked that all we needed now was a unicorn and, lo and behold, the hero we both deserved and needed materialized: Amnesia, donning, that’s right, a unitard.  (At least, according to Jose that is the official name of said bodysuit.  The differences between a unitard and a leotard and a bodysuit is a mystery to me, and one I’m not willing to google.)

    COT, prayed out by Akbar, and we all headed to the Gazebo joined by Cowbell, Tank, and Tank’s son (a soon-to-be named F3 brother).  Good beer, good company, and a good sunset – what more could you ask for?  Great time out there with you guys, thanks for posting and thanks for the opportunity to lead!  

    *rainbow and unitard not captured on film due to Cowbell’s usual tardiness

  • Back to the Basics

    YHC signed up to Q long before knowing Tuesdays would become interval running days. The solution was simple, no running and do some quality exercises, Tabata style.

    Disclaimer was given and we did a short mosey to the commuter bus stop.

    COP #1) Warm Up

    20 X SSH, 20 Jlo’s, 10 X PP, 10 X PP, 20, Mtn Climbers, Arm Circles, 10 X LSS

    Mosey back to the stage area for little activity: Everyone take off your shirt and put it on the ground in front of you. Now get in balls to the wall stance and try to put your shirt on. I think we got close to 100% completion!

    COP #2) Tabata (10 Rounds, 1 min work, 15 sec rest)

    1. Burpees
    2. Merkins
    3. Sister Mary Catherines
    4. Freak Nasties
    5. LBC
    6. Derkins
    7. Box Jumps
    8. Serratus Merkins
    9. Crunchy Frog
    10. Low Plank Hold

    Rinse and Repeat

    We still had some time left so we started another round of Tabata to stretch out, something we all admitted we could use more of.

    1. Straight leg hold
    2. Hip Flexor Left
    3. Hip Flexor Right
    4. Quad Left
    5. Quad Right

    Mosey back to the flag for COT. Count, Name, Goose prayed us out.

    F2 this Thursday right in front of Barley Oak. 30 min beatdown led by Steve with Tailgate beers to follow.

    Thanks for letting me lead!

    Cowbell