F3 New Orleans

Tag: Russo

  • Ruck or Run – from Waterpik

    With weather in the low 60s and rain on the horizon, seven packs sit out for a 5K this morning.

    3 Ruckers shooter Russo, Jose 10k

    4 runners : YHC Zoolander bird speedy Gonzalez

  • Season’s Beatings – from Russo

    21 degrees to start this morning, which to my recollection was probably a record low for us. What was NOT a low? Christmas spirit.

    On Hammer (with his full body Christmas pajamas), on Akbar (decked in his finest Santa jacket and hat), on Jose10k (lighting up the gloom with Santa hat and blinking Rudolph nose)!

    T claps to TruCoat for bringing his favorite weather with him and semi-DR posters Duracell and Grover, as well as Tanked Up, who took time out of his marathon training to join as well. It’s always nice to see them, and the other bright shining faces that make Christmas (Eve) spirits bright, even if we could only see about 12% of Zoolander’s mug because he was bundled up.

    Warmups (all 10-24x IC) – depending on who you ask, no one was “warm” by any stretch
    – Sealjacks
    – SSHs
    – Toe touches
    – Self love
    – High knees
    – Butt kicks
    – Grass grabbers

    Thang
    Mosey to Granny’s, laughing all the way. Bells were jingling in the cold, and when someone shouted “Deck the halls”, Pax was asked to respond “Fah-la-La-la-la…la-la-la…La!”

    Every block or so we spread Christmas cheer, doing partner merkins spelling out:

    -Merry Christmas
    -Happy Holidays
    -Festivus
    -Hanukkah
    -Rudolph

    Dirty Santa
    Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 20 squats)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -18 jump squats
    -12 freak nastys
    -20 squats
    -7 Hand release merkins
    – slalom the column
    – Trip up and down the pilot house
    -12 step ups (1 is 1)
    -20 hello dollies
    -10 leg raises
    -21 monkey humpers
    -25 plank jacks
    -3 krakken burpees
    -8 SMCs
    -15 murder bunnies or groiners
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -10 star jumps
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -20 cherry pickers
    -6 donkey kicks

    We then climbed the pilot house (the Christmas tree) and topped it with one Star (jump).

    Run run Rudolph
    Indian run back to start, with the 6 bringing the gift (bag) back up to the front, where it was passed back to the 6, rinse and repeat.

    Things we learned:

    (1) YHC is the only one that is a fan of murder bunnies

    (2) After his at least 8th round of them, the bright, shining Christmas star led Hammer to his enlightened Magi state, where he came to the conclusion that bears don’t call them bear crawls, but instead just “walking.”

    (3) I probably should have explained to Duracell that “slalom the columns” did not mean each and every column in St. Tammany parish.

    (4) Krakken burpees are dead. Long live KrackerJack burpees!

    (5) Jose’s 2022 dirty Santa seemed to go better than 2021, as he raised calves better than the shepherds watching their flocks at night.

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

    I mentioned last year that I had a chance to catch The Chosen’s Christmas program, and the theme was “They must know.” I again want the to share that sentiment this Christmas with those still reading, that in my mind, all HIM should know:

    Jesus Christ is King, and reigns forever. God chose to come down from heaven, leaving the glory behind, to join us here on Earth, to meet us where we are. To show us who He truly is, to be with us, to right our wrongs, despite the mess we made of his creation and our turning our backs on him or worshiping other gods/idols, in whatever form they take.

    That’s love in its highest form: pure, unrestrained, unconditional, abounding and abundant. I have very little to offer in return, outside of the one thing God requires: my heart. I am going to fall short each and every day, but that’s my goal to him, my family, you all, and everyone I encounter.

    Thank you all for joining, and continuing to make the decision to post and fellowship, even when it’s “cold” outside. I appreciate this group and wish you all the best Christmas season.

    SYITG

  • Die Hard is a Christmas Movie, and Holy Crap it’s cold out here. is it cold out here. – from Jose10k

    After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. We now stopped at the front of the courthouse stairs. ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : lunge walk to the bushes and back, partner 2= holds an al gore . Repeat.
    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 15 reps of these 4 “c”ore exercises: lbcs, flutter kicks, Freddy Mercury’s, and cowbells favorite: crunchy frogs.
    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Side not, ac duct crawling no fun when you hit the acorns. Once the pax was finished we ran 1 lap around the entire courthouse. Back to the parking garage to do 5 calf raises each step back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 30 seconds. back to the stair well to do 5 calve raises each to the top. And time was up. Cot, Russo prayed us out. Thoughts and prayers to my father-in-law, my niece and brother-in-law. And to further celebrate the heroics of John McClain, a yell of Yippie Ki-yay Motherfu**er. Thanks for letting me lead gentleman

  • No plans necessary with the Scramble!! – from Shooter

    With an EH for Ruckers put out there by Akbar YHC quickly checked the Q sheet to make sure someone had picked up the lead.. On my end it was blank but then in a later Slack message YHC had saw where Akbar stated he was covering it.. So as I arrived I commenced to grabbing my Ruck sack and the shovel flag and as the PAX swelled to 7 and the time to start arrived Waterpik stated you have the Q Shooter. Well alrighty then let’s get started..

    Warmup
    12IC Seal Jacks
    12IC Imperial walkers
    20 Merkins OYO
    22 Jump squats
    12IC Toe Touches
    12 IC Grass grabbers
    20 Merkins
    22 Apollo Onhos

    4 runners and 3 Ruckers.
    Runner’s standard route adding a second loop.
    Returned to AO for some core 12IC Bridges, Wife pleasers, Superman’s, Right elbow/left knee F/J, Hello Dollies and done…

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

  • 26 + 26 is….7? 4? – from Russo

    Having been tipped off earlier in the day it was the beginning of Akbar’s 53rd trip around the sun, YHC spent a couple minutes coming up with a way to say Happy Birthday in an incorporated unique way (using math of course). So as we jumped into our warmup of 26 SSHs and 26 Sealjacks, I paused to ask him “What’s 26 plus 26?”

    “52” was the response, so I asked “Is that the right number to be celebrating today?” but it was too early for the implication, so a few awkward moments passed until YHC asked “Is it not your birthday today?”

    Then it dawned on him that yes, today was his birthday. Fitting he didn’t think about it, because he is one of the most selfless people I know.

    And then off we went with the rest of warmup:

    All 10x IC:
    – self love
    – Toe touches
    – Grass grabbers
    – Hillbillies

    Thang

    Mosey SW 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 20 IC Freak Nastys.

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

    Jose gave us a positive update on Katie’s dad, reminders that RCR, Ivan, and Endurathon are all coming up, as is the 2nd Annual Die Hard memorial beatdown at the A1C on Friday and YHC will Q Season’s Beatings on Saturday at the Lakefront.

    Thank you all for joining and reading and one more HBD to Akbar, one of the finest HIM you’ll ever meet.

    SYITG

  • Plan B – from Akbar

    Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?

    Conditions: 42, Feels like 38, drizzling rain

    Warm Up

    IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations

    Mosey toward the Gazebo for Thang 1

    – x10 IC Copperhead Merkins, Sit through

    Mosey toward the shaft for some frisbee warm ups:

    Lunge Walk, High Knee Hug , Drinking Birds, High Knees

    Wall:

    x10 IC Dirkin style Peter Parkers, Freak Nasties

    Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances

    Thang 2 – Ultimate Frisbee

    Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.

    Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins

    Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.

    Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.

    Thang 3

    YHC realized we were on a makeshift football field, so we lined up at the end zone for:
    • Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
    • Bear crawl to midfield, 10 Stone Mountains, sprint to flag
    • And so it went on with sprints, backpedals, exercises, and other forms of moseys.

    Thang 4

    Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.

    Mary

    Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC

    Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches

    Count-o-rama, Name-o rama

    Announcements

    Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
    – Russo has Q next Saturday for a Christmas theme.
    – Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay

    Intentions

    Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.

    YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.

    Coffeeteria at Book and the Bean

    SYITG – Akbar

    NMM:
    – Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
    – YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
    – Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
    – It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
    – Lots of shoulder work today. I’m going to take a nap.

  • Murder Bunny Tunnel – from Russo

    Mid 40s temps means it’s almost cold enough for sleeves…no way can I keep a straight face and say that. It’s never cold enough for sleeves.

    Hammer was ready as YHC arrived and was still putting on his shoes, soon to be joined by Akbar, Bird, and Whacker, making a nifty group of 5 for some splash pad fun.

    Warmup (all 10-20x IC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – Hillbillies

    Thang

    11s
    Merkins and groiners as we moseyed the columns

    Over to the stage for 10 IC imperial squat walkers, and then to the bus stop for 20 IC freak nastys and 5×2 IC Bulgarian split squats

    Mosey to the tunnel, where YHC coined the phrase “Russo memorial tunnel run”: mosey down, side shuffle through, back pedal up. It’ll be a thing soon!

    That tunnel run lasted four rounds, followed by two rounds of walk down, murder bunny through, and sprint back up.

    Mosey back, along the way stopping for 10x IC leg raises and gas pumps, as well as 10 jump overs and 10 step ups at the bus stop.

    Back at start, we wrapped up with Mary: LBCs, crunchy frogs, Rosalitas, and wife pleasers.

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

    Keep an eye out on Slack for a potential Nightmare reschedule, and we lifter up Akbar’s friend Ned in Jackson.

    Thank you fine gentlemen for reading and joining me this morning. Yes, it selfishly was a lot of running, but the holiday weight I’ve gained is not going to lose itself. Your camaraderie was very much appreciated.

    SYITG

  • It’s a Small World…Small Enough for a Mini Murph – from Bushwacker

    The muggies we live with here greeted us in the gloom, and made temps in the low 60s feel not much cooler than a sauna. With the venerable Steve UNDER the weather, YHC grabbed the Q with all the excitement of a kid on Christmas morn! And so arriving to Russo and an FNG, courtesy of Chewy, was enough to spur on an arsenal of potential shenanigans. Ensuing mumblechatter revealed that, not only had myself and our FNG attended the same event the previous evening, but that our daughters were besties! And so Bestie was he named, until…

    WARMORAMA

    x10 IC:
    SSH, High Knees, Butt Kicks,, Imperial Walkers, Windmills, Cherry Pickers, Self Love

    THANG

    With the late (on time) arrival of Cowbell, we were off. The PAX mosied to The Marsh where we did OYO 5 rounds of 5 Pull Ups, 10 Merkins, and 15 Squats.

    Mosied around the block.

    Rinse and repeat before returning to Granny’s

    MARY

    Circle up on your 6: PAX does a continuous round of exercise, while each man took a turn running up the stairs, around the tower, and back. After around 2 rounds, we switched to the runner picking the exercise after each return.

    Freddy Mercurys, Flutter Kicks, Gas Pumps, Crunchy Frogs, LBCs, 100s, Penguins, Rosalitas…

    COT

    Count, Name, welcome Meat Sweats (aka Bestie)! Special intention for JV who is undergoing a sinus procedure. Chewy prayed us out.
    Many thanks for following the Wack on another wild ride!

  • Going Limitless at The Pad – from Steve

    We’re gonna keep this short – I’m just trying to get back on the horse here with these backblasts so that Russo can reclaim his rightful position at the top of those Pax-miner charts! That’s truly my only motivation. I mean, I don’t care that I’ve never been featured even once on those charts. Psh. You really think I read those things???

    So anyway, yeah, it was another soupy day on the Northshore – wet, muggy, maybe a touch cooler – but no matter, these men needed no motivation (or should I say, only the motivation that a shirtless Chris Hemsworth swimming 250 yards in arctic waters could provide) to get them outta the sack and into the gloom this morning.

    Thang: We’d start high today, but descend Shooter-style. So 100 reps of one exercise at the stage, followed by 10 merkins and a short mosey up the stairs and back, then on to 90 reps, 80, etc. Exercises were:

    100 Squats
    90 LBC’s
    80 Shoulder Taps
    70 Alternating Lunges
    60 Leg Raises
    50 Merkins
    40 Big Boys
    30 Jump Squats
    20 Burpees
    10 8-Count Body Builders

    Along the way, we listened to some Deep Purple and dabbled loosely in the critical issues of today, such as the many problems with identity politics, the incredible ways in which plexiglass Covid barriers can prevent bank robberies, other songs that feature dogs/wolves/animals howling at the start, and, of course, the age old question: Sigourney Weaver’s Ripley or Linda Hamilton’s Sarah Connor?

    COT and Russo prayed us out. A sincere thank you to all you guys who post regularly – you guys are the only reason I get out there and I am incredibly grateful for that consistency.

  • Which was older first: Metairie or Mandeville? – from Russo

    High 60s and humid again at Granny’s, where a Pax of 6 converged to attempt to answer the age-old question: when does something get to be “old”?

    Warmup (10-20x all IC)
    – Sealjacks
    – Toe touches
    – Cherry pickers
    – Grass grabbers
    – Arm circles
    – Self love

    Thang
    Mosey around Old Mandeville, stopping at the streetlights for one exercise, including:

    Squats (20)
    Freak Nastys (20)
    SMCs (10)
    Imperial squat walkers (10)
    Merkins (20)

    Once we hit the sea wall, it was:

    – Durkins 10
    – Step ups 10 each leg
    – Freak Nastys 20
    – Bulgarian split squats 10 each leg
    – Box jumps 5

    Mosey over to Rips for 8 minutes of alternating 20 rocky balboas (2 is 1) and up/down steps

    Mosey back was much the same, with some backpedaling thrown in for good measure.

    Back home, 3 calf raises on each step of the pilot house and a bear crawl down the length of the columns wrapped up the beatdown.

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

    Announcements included Hammer’s Bible Study tomorrow, HogsBreath’s Navy – Army game watching on Saturday, and Grundy’s Nightmare on Sunday. Slack as always will have more info.

    Thank you fine folks for joining and/or reading. SYITG