F3 New Orleans

Tag: Ringo

  • Calling the audible at the Marsh

    When a fellow F3 Brother gets called in early to work, it becomes necessary for an audible by the PAX to make sure we start the week off right at the Marsh..

    Arrived to the Marsh noticing Ringo ready to roll for his 6th Post in a row.. Coconuts has nailed down the exact timing of the snooze, alarm to arrival at the AO coming in at 0500 sharp…

    warmarama

    All IC to 10, Good mornings, Toe Touches, Windmills, SSH, Imperial Walkers, Hillbillies and ISI 24 Jump Squats..

    Moseyed to the Lakefront for use of the Wall 15 IC Freak nasties (Steve fav) looking forward to his return, Step ups 15 IC and 15 OYO Derkins. R/R.

    Moseyed to RIPS for a little stair work. 2 PAX stayed down completing a series of Plank Jacks, lunges and Merkins as the each cycled up and down the stairs until each completed.

    Passed the baton to Coconuts for the close. Moseyed the PAX back to the court for fun and games. Bear crawled baseline to baseline, bunny hopped back 5x at which we dropped for  3 Burpees. Each PAX tried implementing Jordan or Wilkins style hops to get as few Burpees as possible. Cycled 2 rounds which proved to be enough for now with hopes of getting to 5 cycles in a future post near you. With 13 mins to spare we converged on the playground for 3,6,9 (10)

    3 pull-ups, 6 Merkins and 9 Squats in 1 min cycles..

    Met back at center court for the count, announce and COT.

    👏🏻 Once again to Ringo for the consistency in his second week of posting..

    Appreciation to Coconuts for the co-Q and taking us out in prayer…

    ✌🏻 Till the next Gloom..

     

  • November heat wave

    CONDITIONS

    YHC arrived to the AO wearing his mukluks and balaclava this morning after all the chilly posts this week but got to dump them when the temps hit 60°F this A.M.

    DISCLAIMER

    Q delivered the classic disclaimer copied from our friend Einstein: “It’s obvious that I’m not a professional.  Be safe out there.”

    THE WARM UP Proper

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -Split Jacks 15X
    -Toe Touches (just in time for our amigo Chewy to roll-in hot)  10X
    -Hairy rockette kicks 15X
    -Ray Finkles 15X (tough to maintain balance)

     

    THE THANG Scramble style

    YHC fiddled with his fancy fitness tracker gizmo for a minute or two. Then the assembled PAX pounded out the 5k on our usual scramble route.

     

    THE THANG Phase 2

    Paul Cordes park has new exercise equipment which the PAX put to use after returning from our run.

    First they ran through a session of “Morning Call”
    One pax cranked through pull ups while everyone else did Merkins and held plank until our whole crew made it through the circuit.

    With only two minutes to go before the buzzer sounded PAX finished with AMRAP of lunges.

    Thanks Mandeville Parks and Rec for the new toys.  Don’t say big government never did anything for you.

    CountORama, NameORama, and COT

    Thanks to Sprockets for praying us out with encouraging words of thanks and praise.

    MOLESKIN

    Special T-Claps to Ringo who “hit for the cycle” Northshore style and posted four consecutive times.  He started the week as an FNG and is now a regular.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • What does everyone want after Thanksgiving?

    …Why a little more Pi of course

    conditions: upper 30s, mostly clear sky, wind calm, magnetic declination; -1.05 degrees

    disclaimer: I’m not a…..

    warm-up: side straddle hops 20xIC, good-mornings 20xIC, arm circles

    mosey to the top deck of the Justice Center annex parking garage

    using Pi out to one hundred decimal places as a template for our event:

    3.1415926535 8979323846 2643383279 5028841971 6939937510 5820974944 5923078164 0628620899 8628034825 3421170679

    for each set of 10 digits we did an exercises for each number in the set, then ran a lap around the deck for example:

    1st set:1 burpee,4 lunges,1 imperial walker,5 merkins,9 plankjacks,2 squats,6 rows,5 iron crosses,3 situps, 5 crunches

    run a lap

    2nd set:8 burpees,9 lunges,7 imperial walker,9 merkins,3 plankjacks,2 squats,3 rows,8 iron crosses,4 situps, 6 crunches

    run a lap

    …etc

    EXERCISES DONE: 43 burpees, 61 lunges, 27 imperial walkers, 54 merkins, 48 plank jacks, 45 squats, 36 rows, 61 iron crosses, 50 sit-ups, 52 crunches, 10 laps of running

    TOTALS: 477 exercise movements, and a mile or so of running

    Coconuts does the 10 count, and graciously pauses to add a few decimal places to the number “3”, (nice touch I must say)

     

    Indian run back to the flag

    Bushwacker (just-be-cuz) prays us out.

    Thanks guys. Fun as always.

     

     

  • Chilly morning

    4 pax met up at the Mandeville TH tuesday in the gloom.

    Ringo returned for his 2nd beatdown, he must be hooked.

    YHC was the only one dressed in full winter gear at the rest of the pax, decided that 33 degrees is warm enough for shorts.

    The Thang: Mosey to the tunnel;

    Warm-up:fwd lunge forearm to ground x 4, bkwd lunge with twist x 4, lateral lunge x 4 scorpion kicks x 10, mt climbers x 20 IC, Merkins x 20 IC

    -Uphill sprints x 6; YHC got smoked by the > 40 club!

    Mosey to Bus stop:

    -Box jumps x 10/ Plyo elevated merkins x 10

    -Step ups x 10/shld taps x 20

    -Pistol squat x 10/freak nasty x 20

    -Bulgarian Split squat x 10/vaults x 10

    Mosey to Tower:

    Sprint up with bear crawl around top/ Sprint up with lunge walk rinse and repeato.

    Mary: Eccentric situps  x 10; russian twist x 20, nolan ryan x 10

    Nameorama,  COT, prayer .

    Good to have Ringo in the mix, cant wait to try out the http://thepancakery.com on the next beach trip!

    Thanks guys for letting me lead.

    Chewy

     

     

  • Card tricks at the Marsh

    Arrived at the Marsh from the Holiday weekend with the deck of cards in hand. Looked to be a ghost town as the Q only noticed the sights of Garfield sitting in the warmth of his vehicle. Next a new vehicle the Q had not seen in post past pulls in. Out jumps our FNG at the Marsh, welcome Ringo. As he walks up to the PAX Q noticed another coming in hot. But of course a weekly AO would not be the same without the POSTmaster himself Coconuts.. Read quick disclaimer and jump into the warmup.

    15IC Imperial Walkers, SSH, Hillbillies, Smurf Jacks and Tor touches.

    YHC dispensed the instruction of how the deck would flow at multiple points throughout the workout.. Cards were worth face value  ♥️ Representing cardio, ♦️ Legs, ♣️Core and ♠️ Upper body..

    First round showed mostly ♦️ (Squats) and some ♣️ (Flutter kicks). As well as the first joker at which the FNG was offered the opportunity to chose upper or lower for a 25 count. Choosing upper we did 25 shoulder taps.. Moseyed to RIPs on the lake.

    Round 2 produced ♥️ (Sprints up and down the stairs) and a few ♦️ (Leg Lunges). Moseyed to the make shift bus stop.

    Round 3 ♥️ (Knee ups), ♦️ (Leg lunges), ♣️ (Freddie Mercury’s) and our first introduction to some Merkins. Moseyed back the court

    Final round included some ♦️ (Leg lunges), ♣️ LBCs and our 2nd joker made its appearance at which the PAX had to complete 25 pull-ups or as many as possible with the 4 mins remaining. Kudos to Coconuts completing the 25 OYO..

    At completion we circled up to learn some more about our FNG restaurateur-drummer named Ringo… talked about Matheletes beatdown from Saturday, which seemed to be interesting with varying concrete bowling balls.. Garfield shared they were up for adoption to anyone interested which tells me it’s not the last of those balls at a post near you…

    Thanks for the lead and Appreciate the commit to post brothers of F3!!

    👍🏻👊🏻💪🏻✌🏻Till the next Gloom