F3 New Orleans

Tag: Russo

  • What the Ruck? – from Jose10k

    Simple plan: Go Ruck yourself. Great conversations to be had this morning. Too many parade stories to write about: wild parade riders and best parade were hot topics!

  • Krewe of F3BacchThothMion – from Russo

    Mid 60s and mild this morning after just picture perfect weather over the weekend for revelry in all forms.

    School’s out, which means a Jose sighting, and he didn’t disappoint: ready to go with beads (that were conspicuously absent after a while) and light up rings. PI joined us from the ‘Dell to represent the “out of town tourist”, and Bird pulled up a minute or so late, representing the reveler that sneaks his way to the front after the crowds have been gathered for hours. YHC took the position of Q / float captain, and away we went with the Krewe of F3 F3BacchThothMion (mythical god of fellowship, burpees, and mumblechatter).

    WARMUP (all IC, 10x – 20x) –
    – SSHs (Hey over here throw me something)
    – Toe touches (Bend down to pick up the light up beads)
    – Arm circles (Wind up the pitching arm to perfectly throw to the babies in the ladders)
    – High knees (practicing our St. Paul’s band high steps to impress the judges)
    – Torso twists (to clear out the space around you when the late arriving parade crowd infringes on your carefully planned out “perfect spot”)
    – Goofballs (climbing the ladder to stand behind the kids in the ladder)

    THANG
    (1) Trivia, then corresponding exercise (with moseys and column slaloms intermittently disbursed between questions)

    How many official colors of Mardi Gras? 3
    – Suicide – 3 merkins at each column

    What year was the first known Mardi Gras parade? 1837
    – 18 Peter Parker’s, 37 lunges

    What year were floats introduced? 1857
    – 18 merkins, 57 squats

    When does Mardi Gras season start? King’s day, January 6, or 1-6 (correct answer from Fletch!)
    – 16 SMCs

    How many floats were in this years Thoth parade? 39 – 15 tandems
    – 24 plankjacks, plus 15 shoulder tap plankjacks

    What float number was I on? 18
    – 18 donkey kicks

    What float number was JV on in Endymion 28
    – 28 monkey humpers

    What float number was Cowbell on in Bacchus? 4
    4 crunchy frogs, 4 times

    How many scheduled parades (riding, walking, lawnmower, dog) were in and around the New Orleans area this year? 77
    – 77 high knees (2 is 1) – up from 71 in 2022

    How many all-female Krewes are there? 8 (Nefertiti, Cleopatra, Eve, Femme Fatale, Nyx, Muses, Selene, Iris)
    – 8 8 count body builders

    (2) “What side you on???”
    Pax picks a side, doing the corresponding exercise for that side

    Round 1:
    Neutral ground: 10 step ups (2 is 1)
    Sidewalk: 10 freak nastys

    Round 2:
    Neutral ground: 10 BSSs
    Sidewalk: 10 box jumps

    Round 3:
    Neutral ground: 15 Durkins
    Sidewalk: 15 Urkins

    Round 4:
    Neutral ground: 15 leg raises
    Sidewalk: 15 Gas pumps

    Round 5:
    Neutral ground: 15 crab cakes
    sidewalk: 15 crab cakes

    (3) “Throw me something mister!!!”
    One man climbs the pilot house to the “balcony”, while another tosses him a foam Endymion football that are now pervasive in YHC’s house. The other men held plank position until their turn.

    There may or may not have been flashing to entice a throw.

    COT, Name-o-Rama, announcements (Nehemiah project’s Endurathon this weekend, see/contact Hammer for more info) and prayer closed us out.

    Thanks for joining/reading. You guys make it easier to get up before 5 on a day off from work and push myself to get better.

    SYITG

  • The Lions Share – from Akbar

    14 strong at the Lakefront today in bitter conditions. Einstein down range from F3 Houston – who brought an FNG, and 2 other FNG’s related to the first FNG. A family affair. Slots joined us mid-way appearing from nowhere. Did I say it was cold? We got warmed up fast.

    Conditions: 30 degrees and breezy

    Warm Up
    50 SSH, 5 Burpees, 40 SSH, 5 Burpees, Self-Love, Toe Touches, Grass Grabbers, 30 SSH, 5 Burpees, 20 SSH, 5 Burpees

    Thang – Ladder from 100-10 with some runs in between

    100 Squats
    90 Crunchy Frogs

    Mosey to Rips

    80 Rocky Balboa’s (2-1) with a squat jumps after every 10 reps
    70 Wall Plank Jacks – Feet up on wall

    Mosey up Noah’s Ark to Claiborne
    60 Around the World Lunges – front, side, reverse each leg = 6 reps x 10

    Mosey down Claiborne to the old Varsity Sports
    50 Bird Dog Crunches 25 each side

    Mosey back to the Flag
    40 Merkins
    30 Supermans

    Mosey to Noah’s Ark
    20 frog leaps – Hands behind head

    Mosey back to the Flags
    10 Navy Seal Burpees- courtesy of Einstein – Merkin, right leg to right arm, Merkin, left leg to left arm, Merkin, Jump with Clap at top = 1

    Wall Freak Nasty IC x 10

    Mary IC x 10

    LBC, Mountain Climbers, Peter Parker, Jane Fonda, Monkey Humpers, Flutter Kicks, 100’s, Gas Pumps (BBQ led IC)

    Count-o-rama, Name-o-rama
    Welcome FNG’s Parcheezi, Mahoney, and Baggins

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    Circle up, Paw Paw prayed us out

  • Workin’ Our Legs, Workin’ Our Core, and Workin’ Our jaws – from Bushwacker

    Heading to bed, YHC noticed no Q for the Splash Pad. Sure that at least Russo, the Guardian of the Mandeville Trail Head would be there (plus a bonus in Pelican), Bushwacker was on the Q sheet. Around 40 degrees after what ( in February?!) may well be our last significant cold front, it was a brisk morning calling for some immediate thermogenesis.

    WARMORAMA

    QIC recalls starting with 10 IC High Knees and 10 Butt Kicks, but after that it’s all a bit fuzzy.

    THANG

    The PAX mosied down Girod towards the lake, stopping at the Rusty Pelican’s “waiting shelter” for some step ups, and probably 1 or 2 other exercises. What was really focused on during the mosey, as well as for a few minutes every time we stopped, was high level mumblechatter!

    Next was the book and the bean for some quick yoga with our coffee in the form of bungled, but effective Lizard’s Poses. The sea wall was the next stop, and honestly I don’t remember what we did other than more yapping.

    Returning up Lafitte, we paid homage to the out of town (though not out of work) hairdresser, and his lovely family with some Toure de Humpers!

    MARY

    Back to the trail head with 2 core exercises followed by an ever extended jog up the stairs and around ALL the columns,l etc, etc.

    COT

    Count and Name and Pelican prayed us out, and he and myself rounded out the miles for RCR

    Adieu Adieu to you and you and you…and merci beaucoup!

  • Fri-yay! – from Russo

    54 this morning (temperature, not size of Pax, that was a triumvirate). Although, much like “Are you working hard, or hardly working?”, I rhetorically ask “Would it be better to have a Pax of 3 at 54 degrees or a Pax of 54 at 3 degrees?”

    Warmup – all 10x IC
    – SSHs
    – Imperial walkers
    – Toe touches
    – Self love
    – Good mornings
    – Arm circles

    Thang
    Mosey around old Mandy and lakefront, where at every other block or so, perform one of the following subs sets:

    10x Sealjacks IC
    10x Crab cakes
    10x Penguins IC
    10x Crunchy frogs IC

    Or

    10X Sealjacks
    Bear crawl around the square on the corner
    10x Donkey kicks
    10x Monkey humpers

    Once we made it to the seawall it was:
    – 10 IC Freak Nastys
    – 10 IC BSSs (2 is 1)
    – 10 IC step ups (2 is 1)

    At rips: 11s (modified down to 10s for time)
    – Durkins using the parking bump
    – Trip up and back down the stairs
    – Urkins using the parking bump

    Mosey back to the Pad, where 6:02 meant it was time for COT, Name-o-Rama, and prayer to close out, where we continued to lift up Akbar and his mom and Hammer and his work.

    Thank you to both of my compadres this morning and to the thousands of readers.

    SYITG

  • Bird hit the bricks – from Russo

    Mid 50s temp wise this morning as I started light work at 5:15, resigned to the fact I might be flying solo at Granny’s. A quick column slalom and some calf raises up the pilot steps, and then as I grab a couple bricks from the trunk, here comes Bird (Caw caw!) to join.

    Warmup
    All 10x – 20x IC:
    – Seal jacks
    – self love
    – Toe touches
    – Cherry pickers

    Thang

    As has been my M.O. for a while, with the bricks already pulled out because I wasn’t looking forward to a mosey as far as I had planned, it was the 4th iteration of hitting the bricks:

    Tabata (one minute, then 30 seconds rest)

    Each round was:
    – curl presses
    – Cherry pickers
    – Hallelujah squats
    – Arm circles
    – Tricep extensions
    – Milk maids

    Before each round, a mosey around Granny’s house proper.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    SYITG

  • 347X7&4X4 – from Russo

    45 degrees to start this morning, more breezy than normal, but generally pleasant weather at the Pad. There was no lifeguard on duty today, but we managed a good adult swim where it was motioned, seconded, and approved officially that (1) Top Gun Maverick is a great movie, (2) Australian people are unique, and (3) it’s ok to cuss if you’re in the military.

    Somehow I missed that today is 2-3-23, and missing an opportunity to craft a beatdown using math based around 2 and 3 will haunt me for at least 2 or 3 minutes.

    Warmup
    All 10x – 20x IC:
    – SSHs
    – Good mornings
    – self love
    – Toe touches
    – Cherry pickers
    – Hillbillies
    – Torso twists

    Thang

    Mosey south to the Treen building for: Walls of Jericho (7 count of seven exercises 7 times around the hall)

    – Merkins
    – Squats
    – Shoulder tap plank jacks
    – SMCs
    – Groiners
    – Apollo ohnos (2 is 1)
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, 4 reps at 4 corners)
    – Hello Dollie’s
    – Leg raises
    – Gas pumps
    – American Hammers

    Mosey back to start where we wrapped up with a 60 second plank.

    COT, Name-o-Rama, Announcements and Prayer closed us out. Reminder about the K. Ivan tonight, RCR all month, and the Endurathon in March.

    Great having you join/read. Let’s do it again soon. SYITG

  • Factor of 10 – from Russo

    Mid 60’s, humid, foggy, puddles everywhere. This morning’s weather at Granny’s left something to be desired, but the company did not, and with the weather a carbon copy of yesterday’s, allowed me to copy and paste here. Two HIM joined YHC to visit the Tunnel: it had been too long, even if MeatSweats and Shooter disagreed.

    Warmup (all 10-15x IC)
    – Sealjacks
    – Toe touches
    – Torso twists
    – Grass grabbers
    – Arm circles

    Thang
    Mosey to the bus stop for 10 freak nasty’s IC, 10 durkins, and 10 IC Bulgarian split squats.

    Mosey over to the tunnel, stopping along the way for 10 IC copperhead squats.

    At the tunnel, it was either a “Russo run” of mosey down the tunnel, side shuffle through, and back pedal up, or a “walk-sprint-mosey” combo, where after each run we did one of:
    – 10 t merkins
    – 10 shoulder tap plank jacks
    – 10 jump squats
    – 10 hip slaps
    – 10 star jumps
    – 10 donkey kicks
    – 10 big boy sit-ups
    – 10 crunchy frogs IC

    Recovery walk and mosey back to reverse course and do another 10 copperhead squats, 10 BSSs, durkins, and freak nastys.

    At the pilot house, Mary included:
    – 3 calf raises to the top of the house
    – 20 IC LMCs
    – 20 IC flutter kicks
    – 20 IC penguins
    – 15 IC gas pumps

    6:01 meant it was time for COT, Name-o-Rama, and prayer to close out, where we continued to lift up Akbar and his mom. Also note that the Ivan is this Friday (7:30 ruck start, 8 run start) and RCR begins tomorrow. Slack had the info.

    Thank you to both of my compadres this week. SYITG

  • R&R of the R&R – from Russo

    Mid 60’s, humid, foggy, puddles everywhere…the Marsh living up to its name this morning for a repeat of a R&R from YHC. I felt lazy driving up to the Marsh as I was soon to be joined by tandem runners Pik and Hammer.

    Warmup (all 10-15x IC)
    – SSH
    – Hillbillies
    – Toe touches
    – Torso twists
    – Grass grabbers
    – High knees

    Thang

    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block before each one.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom, as well as Hammer and his work. Also remember that the Ivan is this Friday (7:30 ruck start, 8 run start) and the Endurathon is coming up in March. Hammer is still looking for a couple more teammates.

    Stop 4 of the goal of Q’ing all NS AOs complete. Gipper, 007, and Lakefront up soon.

    Thanks for joining and / or reading.

    Until the next time, SYITG.

  • R&R at the Splashpad – from Russo

    Cooler than expected this morning, around 37 degrees, but a good morning to break out the bricks for Pelican and YHC. Definitely a rinse and repeat kind of impromptu Q, but the chatter was good and the fingers were frozen.

    Warmup (all 10-15x IC)
    – Seal jacks
    – Toe touches
    – Torso twists
    – Grass grabbers
    – Hillbillies
    – Self love

    Thang

    Tabata: 1 minute each exercise with bricks, 30 seconds rest, 3 rounds, with some moseying around the block before each group of six exercises:

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    20 IC crunchy frogs closed us out.

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom.

    Until the next time, SYITG.