F3 New Orleans

Tag: Russo

  • 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

  • Y’all do a lot of Squats, huh? – from Waterpik

    A duo down range from North Carolina and an FNG originally from NOLA now living in Kansas brightened the foggy, humid, gloomy streets of Old Mandeville this morning posting at the AO we call the Milestone Marsh.

    Welcome FNG, Wheels Up, to the F3 brotherhood. I hope you post near your home in Kansas or at least when you come to Louisiana to visit.

    Workout:

    Tabata: 15 rounds of different exercises, starting with warmup cadences, such as side straddle hops and Imperial Walkers, graduating to more difficult sets of merkins and burpees.

    Lunge walk to bars for 5 sets of pull-ups with alternating sets of your choice of core exercise.

    Head back to center court for mission impossible hold, 5 count each man, then second set, 3 count each man.

    Head out to street for 4 corners, stopping at each block for Stone Mountains, Peter Parker’s, mountain climbers, crunchy frogs

    Circle up at center court for COT.

    Thanks to Half Back for praying us out.

  • Finally the clock rolled back for someone!! – from Shooter

    As I turned into the parking lot at the AO, YHC almost had to pause as the sight of an F150 idling with its lights on sat. It was almost like seeing some atmospheric event in my lifetime as there is no way this could be Cowbell.. But to my surprise and the surprise of the rest of the PAX it indeed was Cowbell.. Only conclusion that could be drawn was he finally rolled back his clock for daylight savings..

    Warmup
    15IC Seal Jacks, Butt kicks, SSH, Toe Touches, Windmills, Grass grabbers and alternating leg swings front/back side/side..

    Thang
    2 runners and 3 Ruckers set out with a pause on Messina for 10 OYO worse merkins ever and 20 jump squats then resumed.
    Returned for some core 10IC right elbow left knee F/J 20IC Flutter kicks and LBCs..

    JV closed us out in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 4 laps for Bird’s Bday – from Chewy

    8 PAX met up on Tuesday morning for a beat down at grandmothers house.
    Warm-up included:
    Sidesaddle x 20 IC
    Imperial walkers x 20 IC
    Windmills X 10 IC
    Glut bridges X 20 IC
    SL Glut Bridges x 10 IC
    Scorpion kicks x 10 IC
    I’s T’s and Y’s x 20 IC

    The thang:
    11’s merkins and step ups

    Mosey to the underpass
    Walk the down, jog the flat, sprint the up x 4 laps

    glut bridges x 10 IC
    SL glut bridge x 5

    Mosey back to flag
    -SL RDLs x 10 pho
    -core rolling x 5 ea oyo
    Plank push ups x 10 oyo
    plank with kicks x 10 oyo
    HS stretch x 10
    Jane Fondas x 10 IC

    Name o Rama, COT, prayers by Shooter

    Happy Birthday to Bird!

  • Turkey Day Leftovers – from Russo

    Given the weather (slightly rainy), folks traveling, and day-after-holiday date, I thought I might be flying solo this morning, but like a shining light off in the distance, Quarterpipe moseyed to start to turn a table for one into a table for two for some Post-Thanksgiving leftovers. No turkey, all dessert for us!

    Warmup (10-20x IC)
    – Sealjacks
    – Toe touches
    – Arm circles
    – Good mornings
    – Cherry pickers
    – Butt kicks
    – Imperial walkers

    Thang

    Inspired by Grundy last year: Leftovers

    Timed reps – AMRAP in time given. The number of reps combined that are below the target, the Pax performs.

    So if the target is 30, and each of the 2 HIM does 28, we collectively do another 4 each. MATH!

    The menu:
    Jump squats: Time 30 seconds, target 40
    Merkins: Time 30 seconds, target 40
    Lunges: Time 1 minute, target 40
    LBCs: Time 45 seconds, target 50
    SMC: Time 30 seconds, target 40
    Big boi sit-ups: time 1 minute, target 35
    Burpees: Time 1 minute, target 25l
    Shoulder taps: Time 45 seconds, target 100
    Freak Nastys: Time 30 seconds, target 35
    Step ups: Time 1 minute, target 30
    Durkins: 25 seconds, target 30
    Jump overs: 30 seconds, target 30
    Squats: 45 seconds, target 40

    In between some rounds, we moseyed some, slalomed the columns some, and splashed around in the puddles from the overnight rain some.

    3 minutes or Mary, with crunchy frogs, penguins, and gas pumps wrapped us up.

    COT, Name-o-Rama, Announcements, and Prayer wrapped us up.

    Good times this morning.

    SYITG