F3 New Orleans

Tag: Russo

  • Mardi Gras Madness: A Leg Day to Remember – from Jose10k

    Five brave (or foolish) souls decided that the best way to celebrate Mardi Gras morning was not with king cake and mimosas, but with a leg workout that left us questioning why we didn’t sleep in. With rucksacks strapped on—because why not add extra suffering?—we kicked off the festivities with a warm-up, complete with Mardi Gras music to trick our bodies into thinking this was fun.

    Then came the main event: sprinting (or some variation of fast waddling) up the stairs (Grundy led the pax as per the usual, he legit sprinted), looping around the lighthouse, and then executing a flawless Lieutenant Dan back to the start. Three glorious laps of this, because we believe in suffering together.

    Next, we moseyed over for step-ups—ten per leg—just in case our quads weren’t already on fire. Then it was off to the bus stop for a delightful mix of Irkins and Freak Nasties, because I honestly was making up shit as I walked. I was tired.

    With our legs now resembling overcooked spaghetti, we weaved our way through a slalom run, hit some calf raises up and down, and finished strong with 15 minutes of core work, ensuring that every inch of our bodies would hate us tomorrow. Jane Fondas (Steve’s version of them, on steriods). Wife pleasers with a long pause, followed by pulses as well. “It’s the best way to dry out the taint.”

    And just like that, the beatdown was over. It’s been awhile since I actually saw an end to a Granny Beatdown. It felt odd and awkward actually typing that last sentence. Russo prayed us out, and we stumbled off to see what parades (if any) were still rolling in the wind. Thanks for letting me lead, and if your legs still function tomorrow, come join the fun at the Gipper for round three.

  • Return of the Deck – from Russo

    Congrats to everyone knocking out RCR this year. Steve definitely held up his end, and with it the end of the month, my thought was to keep the running to a minimum. So mid-to-upper 40s this morning for a krewe of 3 for the return of the deck of death.

    Warmups (IC 10x)
    – SSHs
    – Self love
    – High knees
    – Toe touches
    – Imperial walkers
    – Arm circles

    Thang
    Ye olde tried and true deck of death, using the benches and stage as changes of scenery:

    Spades – urkins
    Clubs – step ups
    Diamonds – freak nastys
    Hearts – BSSs

    Spades – Peter Parker’s
    Clubs – shoulder tap plank jacks (2 is 1)
    Diamonds – lunges (2 is 1)
    Hearts – leg raises

    Spades – Merkins
    Clubs – Monkey Humpers
    Diamonds- SMCs
    Hearts – American hammers

    Before the deck, we made a loop, and between the rounds, we slalomed the columns.

    Mary (10x IC)

    Crunchy frogs
    Hello Dollie’s
    LBCs
    Flutter Kicks

    We finished with COT, NOR, and quick prayer.
    Thanks to the two krewe men for joining.
    SYITG

  • 2 to 22 too – from Russo

    Cool for some, not for others this morning as a dozen HIM took to the streets to make themselves stronger. Very basic this week as I’ve run out of creativity but not heart.

    Warmup IC 10x
    – SSHs
    – imperial walkers
    – Self love
    – arm circles
    – Good mornings
    – High knees
    – Torso twists

    Thang

    Given the date, I had to throw in the number 2. We would mosey around, stopping periodically for some combination of 2 burpees plus 22 of one or two exercises:
    Lunges
    Squats
    Monkey humpers
    Jump squats
    Merkins
    Wide merkins
    Shoulder taps
    Plank jacks
    Gas pumps
    American Hammers
    Crunchy Frogs
    Leg raises
    Flutter kicks
    SMCs
    Apollo Ohnos
    Freak Nastys
    Step ups
    Box jumps (though only 11)
    BSSs

    Midway through we made it to the Splashpad for two calf raises up each step and 2 rounds of slalom the columns.

    Back at the flag, it was 11 IC penguins, LBCs, flutter kicks and we closed with COT, NOR, A, and P.

    I enjoyed the camaraderie of each of you and thanks for joining.

    SYITG

  • Ugh, I guess we need to do something now – from Russo

    Since Pelican and I have been regulars on Friday mornings, the goal has been to move around some, discuss the world’s problems, throw out a conspiracy or two, and generally move around enough to feel ok about eating dessert later. On a scale of 1-10 on the pain train / difficulty scale, we keep it under 4. That’s the reality of the spashpad, and I’m ok with it. Buuuut, we ha a visitor this week: Grundy. He of the “I’m going to do a cake walk with multiple-IC 8 count movements.” Mr. “A 2 .5 hour beatdown is not that bad one you get past the 100 burpees and only have man makers left.”

    So needless to say, we needed to up our game to make sure it was somewhat worth getting up and driving over.

    No Valentines to speak of (regrettably). No candy hearts or flowers or chocolate. Pax of 3 this morning, mid 40 throughout. With doctor’s orders to keep the running to a minimum, we did just that with a Tabata at the stage and benches.

    Warmup (all 10x)
    – arm circles
    – Air presses
    – Grass grabbers
    – Imperial walkers
    – Self love

    Tabata (40 seconds on, 20 off) – alternating between benches and stage – 3 rounds at bench, 2 at the stage

    Benches
    Freak Nastys
    Step ups
    Bulgarian Split Squats
    Urkins

    Stage
    Merkins
    Flutter kicks
    Monkey humpers
    LBCs
    Plank jacks
    Squats
    Penguins
    Mountain climbers
    Lunges
    Gas pumps
    Cherry pickers
    Crunchy frogs
    Shoulder taps

    No Mary to speak of, but we did of course wrap with a circle, announcements, and prayer.

    Thank you gents for joining / reading. SYITG

  • The Mandela Effect? – from Russo

    The Mandela Effect: phenomenon where a large group of people misremember an event or share a memory of something that didn’t happen. It’s a social phenomenon that occurs when people have false memories of a person, place, or event.

    Want an example? People remember Nelson Mandela dying in prison. They may remember a cornucopia on the Fruit of the Loom logo (myself included). They swear Vader says “Luke, I am your father.” Mr. Moneybags (I think that’s the gent from Monopoly) doesn’t have a monocle?

    A more local example? The Treen Center. I swear I’ve left my keys on the bench more than once. Steve swears he remembers a Super 20-something led by me but my counting always stops at 10. We both swear we remember Shooter and Jose “scissoring” on the bench, but alas that was just a threat (proposition?).

    Jose and Steve were running around as I arrived, followed by both Coachella (not HogsBreath) and Grundy (also not HogsBreath).

    Lower 60s to start, slightly less humid, overall both “pleasant” and “sweat-inducing.”

    Warmup (all 10-20x IC)
    – Sealjacks
    – Grass grabbers
    – Arm circles
    – Imperial walkers
    – Self love
    – maybe some other stuff, I don’t remember because Jose distracted me with his average time per mile. Dude’s a full-on runner now, no doubt.

    Thang
    The Walls of Jericho
    (7 rounds of moseys around the Treen center, it of the Mandela effect) interspersed with seven reps of 7 exercises:
    – 7 merkins
    – 7 squats
    – 7 lunges
    – 7 Peter Parker’s
    – 7 SMCs
    – 7 shoulder tap plank jacks
    – 7 monkey humpers

    A mosey back to base where we wrap up with COT, NOR, Announcements, and Prayer.

    Great group this morning, and I’m glad to have been able to share the streets with you. SYITG

  • Foggy on the Escalator – from Russo

    I realize this may be late in at least one or two people’s eyes, but we can’t all be superstars.

    Warmup (10x IC)
    Seal jacks
    Grass grabbers
    SSHs
    Arm circles
    Torso twists
    Imperial walkers

    Thang

    I tried to make at least half of the beatdown mosey-related for the RCR folks, so we did just that: moseyed around old Mandeville, stopping on average every block or two to perform reps of 10 exercises in what I call an “Escalator”, or as Chewy rightly called it: “Sudoku”. Exercise 1 gets 10 reps, Exercise 2 gets 9 reps, down to one. Next round, Exercise 1 gets 1 rep, 2 gets 10, R&R until as Steve was first to chime each will get 55 reps for a total of 550 movements. Math!

    The exercises:
    Shoulder tap plank jacks
    Star jumps
    Merkins
    Burpees
    Jump squats
    Murder bunnies
    American hammers
    Crunchy frogs
    Donkey kicks
    Imperial squat walkers

    The weather: Foggy! As thick as I’ve seen this year (39 days in). This, humid so sweat was a plenty. Around 64 degrees to start, so within the 3.7 degree window that Quarterpipe will join us in.

    The music: Not Jose’s

    We timed it well enough that there was no Mary, so COT, NOR, announcements, and prayer closed us out.

    Coffee afterward, which is apparently a thing and I may or may not have needed a special engraved invitation for.

    Thank you all for joining and making the world a better place. SYITG

  • Self EH Strikes Again! – from Bushwacker

    QIC knows that Russo and Pelican have their sweetheart love-fest many a Friday at The Splashpad, usually with more mumblechatter than work and sticking to a narrow range of politically conspiratorial topics of conversation. But it happened that Wacker had plans to crash their party with a little Rinso Repeato!

    WARMORAMA

    X10 IC: SSH, etc, etc.

    THANG

    X10 IC:
    Merkins
    Squats (alt Slow Squats)
    Freak Nasties
    Alt Lunges

    10 laps up and down the stairs

    R&R

    MARY

    X10IC:
    Starting with Hammers, ending with 100 100s OYO with plenty in between

    COT

    Count/name, special intentions for Russo’s co-worker and Tank

    Great to see Pelican again, and always a pleasure to see the whimsical Russo. Until next time…SYITG

  • The Blind Leading the Blind – from Steve

    But hey, at least there were no shot puts involved!

    As sometimes is the case, the most amusing part of the beatdown happened in the first few minutes, as Jose entertained us with tales of being a track coach.

    Coach 10k has got some stories, and it dawned on me that if he could hone his sound effect skills over the next 20 years (a la that dude from Police Academy), he might just take over storytime for Frank.

    YHC came somewhat prepared today with a car full of props (ok, not all-in Mathlete style, with the full gym in tow). Bush had reached out the day before to poke and prod as he is prone to do, insisting (correctly!) that we always do the same ol’ shit. Touché. Well, you gotta step up and Q it yourself then, Bush!

    Anyway, he personally requested balls to the wall, which YHC would’ve happily included, but alas, there was no Bush to be found this gloom.

    Cycled through each of the following stations twice. Second time through we replaced the merkin rows, which were brutal, with a core exercise. Once everyone had two turns at each station, hit the slalom and up the stairs for a round of SMKs/Lunges up top. Rounds were:

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Leg Raises)
    Squat Thrusters (x30)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Crunchy Frogs)
    Curls (x40)

    Up Stairs – 20 Lunges (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Gas Pumps)
    Chest Presses (x40)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Freddie Merc’s)
    Alpos (x30)

    Up Stairs – 20 SMK’s (2:1)

    Once Jose departed, Russo and I discussed how snow days work when you’re home schooling, as well as the ins and outs of starting a global crochet empire. Forget Etsy, these baby blankets, beanies, and booties come with Kardashian endorsements and are featured in viral Tik Tok dances. Russo already booked flights to Shenzhen to tour their manufacturing plant and see if their knitting is up to snuff.

    All in all, if not an inventive beatdown, it was at least effective one. COT and Russo took us out. RCR is rapidly approaching, if you don’t have a team, get one today. I believe the Pork Chop Express might still need a few guys.

    And thanks to these two gents who make it a point to be consistent and keep people like myself accountable. I am incredibly appreciative to be out there with you two.

  • The Blind Leading the Blind – from Steve

    But hey, at least there were no shot puts involved!

    As sometimes is the case, the most amusing part of the beatdown happened in the first few minutes, as Jose entertained us with tales of being a track coach.

    Coach 10k has got some stories, and it dawned on me that if he could hone his sound effect skills over the next 20 years (a la that dude from Police Academy), he might just take over storytime for Frank.

    YHC came somewhat prepared today with a car full of props (ok, not all-in Mathlete style, with the full gym in tow). Bush had reached out the day before to poke and prod as he is prone to do, insisting (correctly!) that we always do the same ol’ shit. Touché. Well, you gotta step up and Q it yourself then, Bush!

    Anyway, he personally requested balls to the wall, which YHC would’ve happily included, but alas, there was no Bush to be found this gloom.

    Cycled through each of the following stations twice. Second time through we replaced the merkin rows, which were brutal, with a core exercise. Once everyone had two turns at each station, hit the slalom and up the stairs for a round of SMKs/Lunges up top. Rounds were:

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Leg Raises)
    Squat Thrusters (x30)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Crunchy Frogs)
    Curls (x40)

    Up Stairs – 20 Lunges (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Gas Pumps)
    Chest Presses (x40)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Freddie Merc’s)
    Alpos (x30)

    Up Stairs – 20 SMK’s (2:1)

    Once Jose departed, Russo and I discussed how snow days work when you’re home schooling, as well as the ins and outs of starting a global crochet empire. Forget Etsy, these baby blankets, beanies, and booties come with Kardashian endorsements and are featured in viral Tik Tok dances. Russo already booked flights to Shenzhen to tour their manufacturing plant and see if their knitting is up to snuff.

    All in all, if not an inventive beatdown, it was at least effective one. COT and Russo took us out. RCR is rapidly approaching, if you don’t have a team, get one today. I believe the Pork Chop Express might still need a few guys.

    And thanks to these two gents who make it a point to be consistent and keep people like myself accountable. I am incredibly appreciative to be out there with you two.

  • Grants Tomb – from Akbar

    Mild, foggy gloom this Saturday as 10 took the red pill for Grants Tomb. In honor of Ulysses S. Grant, our 18th president who adorns the $50 bill, we would mosey around doing 50 reps up and down the Lakefront.

    Fun Fact: Grant was invited to Ford’s Theater by President Lincoln on the night of Lincoln’s assassination, but he turned him down.

    Warm up x 15 IC. SSH, Hillbilly, IW, arm circles, self love, shoulder taps, grass grabbers and other things

    Mosey to the Shaft for Grants Tomb: 25 reps on the wall, various styles of Mosey @ 25-30 yards, 25 reps at the other end, mosey back.

    George Thorogood’s, Bear Crawl, Tuck Jumps
    Freak Nasty, Sprint, Superman
    Peter Parker, Crab Walk, Donkey Kick
    Stone Mountain, Sprint, Copperhead Squat
    Squat Jump, Long Skip, High Knees
    Plank Jacks, Murder Bunny, Shoulder Taps
    Good Mornings, Sprint, Big Boy Situps
    Irkin, Sprint, Apollo Ohno’s

    Mosey toward the Gazebo for abs:

    Flutter kick, 20 s Left side plank
    Leg Raises, 20 s Right Side Plank
    Crunchy Frogs, Mountain Climbers
    Hello Dolly, Superman
    American Hammers, J’Los
    Rosalita , Scuba Steve

    Mosey to the flag for several sets of below exercises x 10 IC

    Merkins Stone Mountain, 8 count Body Builder, LBC’s, and finish with 100 100’s

    Announcements: Run Cajun Run sign up for February; Grundy’s Nightmare After Christmas end of January.

    Count, Name, and UHC prayed us out.

    SYITG,

    Akbar