F3 New Orleans

Tag: Russo

  • SPEED SKATING at the GIPPER – from Einstein

    Inspired by a visit to the Milwaukee WI Pettit National Ice Center and a skating session on the Olympic Speed Skating Oval
    check it out https://thepettit.com – and a bad case of thigh envy, I looked into dry land speed skating drills. So that, what was, on the menu this morning at the Gipper.

    Warmup:
    all 20xIC: Toe Touch, Peter Parkers, Side Straddle Hops, Parker Peters

    Thang: All in speed skater position; two sets of ten excercises – one minute work, then one minute rest; totaling 40 minutes
    1 up and downs
    2 alternating leg up and downs
    3 alternating leg up and down with a one leg jump (alternating)
    4 push back and recover
    5 five squats and one jump-up
    6 side to side shuffle, slow and low
    7 dry skate – staying low, speed skater form
    8 dry skate – adding in a jump-up
    9 low walks – walk a distance forward while in speed skater position, then backward still in skater postion (I triple-dog-dare you to try this over a distance)
    10 one minute skater position squat hold

    Mary 15xIC flutter kicks

    Count-o-rama

    Bird led us out with a prayer

  • Burn, Burn, Burn – from Akbar

    Wicket and I arrived home from the F3 Campout around 2pm, just in time to air everything out and start washing clothes, when some friends came over for a couple of hours. All of the sudden it was 6pm and YHC remembered he had the Q. During said camping trip, yours truly literally fell into a ring of fire (for about 2 seconds). Long enough to feel the burn, burn, burn. After it was clear that everything was OK, Whacker quickly said he would change my name to Johnny Cash. Knowing that mobility may be an issue, blocks were on the menu for today – with a burn.

    Warm up
    SSH, IW, Grass Grabbers, Self-Love, Butt Kicks IC x 15

    Thang
    Grab the coupons starting with 10 reps moving down the assembly line until all have finished, if you finish early plank for the 6.

    1. Grave Diggers
    2. Curls
    3. Shoulder Presses
    4. Skull Crushers
    5. Brick Flyes
    6. Renegade Row Merkin (20 lb Dbell)

    Jog down to the mailbox and back.

    QIC made a couple of changes since the Grave Diggers and Renegade Row Merkins took so much time, and took out the run. We did 5 more rounds, increasing reps along the way for 15, 20, 25, then decreased by 5 until time was called. After each round we bear Crawled to half court, skipped the rest of the way. Then Bear Crawl half, and backpedal.

    1. Curls
    2. Shoulder Presses
    3. Skull Crushers
    4. Brick Flyes
    5. Merkins

    Mary
    X 15IC Little Manny Crunches, LBC’s, Flutter Kicks, Hello Dolly

    Time called, Count, Name, and Hammer prayed us out.

    Thanks for showing up and following my lead.

    SYITG – Akbar

    NMM
    • Although it was in the 30’s, no dampness made it bearable.
    • Good to see Steve back out again at the Marsh.
    • The knee injury was laughable on some exercises – especially warm up – since I couldn’t lift my left leg above 5 inches.
    • Got to here about Hammers Eagles concert with his daughter, talked about camping, football, and a host of other things.

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • Battle Bots – from Russo

    Mid-50s and drizzle this morning, but the heavy rain passed overnight so a pleasant start to a Tuesday at Granny’s. Late-arriving crowd had me wondering if I would need to modify, but ‘Whacker and Chewy pulled up just in time for a trio.

    Warmup (All IC)
    – Seal jacks
    – Toe touches
    – Cherry pickers
    – Arm circles
    – Butt kicks

    THANG
    Battle:

    (1) High card performs the exercise, reps based on the count on their card

    (2) Low card performs 3x the count on their card

    (3) All others 2x the count on their card

    Rounds:

    – Squats
    – Hello Dollies
    – Calf raises
    – Apollo ohnos
    – Freak Nastys
    – step ups a
    – flutter kicks
    – Shoulder taps (2 is 1)
    – American hammers
    – Monkey humpers
    – Merkins
    – Smurf jacks
    – leg raises
    – Rosalitas
    – groiners
    – murder bunnies
    – Wide merkins
    – crab cakes
    – durkins
    – big boy sit-ups
    – star jumps
    – donkey kicks
    – SMCs (2 is 1)
    – jump squats

    In between every 4-5 rounds, we slalomed the columns and back pedaled back a coupe times.

    Mary IC:
    – LMCs
    – Gas pumps
    – Crunchy frogs
    – Penguins

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

    I enjoyed the fellowship, gents, thanks for joining/reading.

    SYITG

  • Splashing solo – from Russo

    Fitting that today is 11/11 as 1 was the number today.

    I let the Spirit guide me this morning around the pad with:

    – Calf raises up the steps of the pilot house (3 each step)

    – 2 sets of 10 urkins and 10 freak nastys

    – Lt. Dans (up to 5 and 10, then back down again)

    -5 trips quickly up and back down the pilot house

    – 25 crunchy frogs
    – 25 penguins
    – 25 flutter kicks
    -25 crunches

    One minute Tabata for shoulder taps, and one minute for pew kneels

    In between each of those groups, I slalomed the columns and back pedaled back, twice each trip.

    I grabbed my makeshift ruck sack and went up and down the pilot house 5 times, then two more slaloms and back pedals with the ruck sack.

    Called it a little early since it’s Friday.

    I did say a prayer in thanks for all of the Veterans today, asking God to continue to bless our country and all of us. I also focused my prayer on those that fly solo more than we do. Most of us are blessed to have family/friends/loved ones, and even if we don’t, we can rest knowing we have a brotherhood. But we’re the lucky ones, so my prayer was for those that are struggling with any form of loneliness or emptiness to feel the power of God’s spirit and His love.

    SYITG

  • Return to routine, including Bushwacker!! – from Shooter

    6 PAX decided to post the Gloom at The Scramble for the return of routine.. No JV we will not meet at Messina and Monroe this time but may very well in the future, so resist killing the leg workouts at the gym till after Thursday’s.. YHC decided to instruct the sprinters in Waterpik and Bushwacker to make two loops will Chewy and I did one and the Ruckers to the gate and back…
    Everything was routine, including Bushwacker running straight to the bathroom upon our return as the rest of us closed out with some stretching…

    Appreciate the post gentlemen, including you Bushwacker 😝and Chewy closed us out with COT..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Board meetings can be complicated!! – from Shooter

    YHC arrived at Grandmas with 4 PAX chatting about the previous night’s trick or treating.. Weather was comfortable and mild for the days planned activities with a ruck plate, block coupon and a jump rope… Pax evened out to 6 as Cowbell came in hot, this was ideal for the pairing of 3 groups with 3 stations planned..

    Warmup was 10IC Grass grabbers, Toe Touches, Selflove, Cherry pickers, arm circles and SSH.. Moseyed the trace for about a quarter mile out and back…

    YHC began to explain his thoughts on what was to take place, but apparently my elementary explanation was not difficult enough for the fellow executives at this mornings AO.. After explaining in further detail we eventually just started and modified along the way.. 3 pairs 3 stations controlled by the jump rope.. P1 (Each pair) stayed at the end of the breezeway completing core exercises while P2 Moseyed down to complete stated exercises of jump rope, curls for the girls and kettle swings.. Jump rope was a 50 count and each PAX kept count on reps. Goal was for each PAX to complete 100 total curls, 75 to 100 kettle bell swings.. Roughly took 3-4 rounds for completion.. Core exercises consisted of Mountain climbers, Peter Parker’s, Parker Peters, Hello Dollies, Hands to heels, LBCs, Donkey kickoffs, Donkey holds and alternating elbow to knees…

    Finished up at 0600, announced Merediths birthday event at Bushwackers this Saturday as well as the camping trip in Kokomo MS on the 18th..

    PAX was closed out in prayer by Steve..

    Thanks for following the lead although the explanation was initially confusing..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Halloween Part II – from Russo

    And then there were two. With fantastic weather in the 50s, a Pax of 2 remained at the end of Part II of the Halloween beatdowns. All of the others faded into memories or were victims of the Murder Bunnies. Some succumbed to Count or were fat and happy after dining on too much candy. The Burpees almost got me. The donkey kicks came the closest to claiming another victim, but alas we remained undaunted.

    Warmup (all IC)
    – Sealjacks
    – Imperial walkers
    – Self love
    – Toe touches
    – Grass grabbers

    Thang
    (1) Don’t go back upstairs!
    – Calf raises up the pilot house, three each step

    Mosey northwest toward the tunnel, stopping along the way for:

    (2) Are you afraid of the dark? Complete darkness through the woods to perform the following in 45 second intervals:
    – Burpees
    – Jump squats
    – Shoulder tap plank jacks
    – Leg raises
    – Lunges

    Mosey to the tunnel for:

    (3) The Descent (tunnel activities)
    – Mosey through the tunnel
    – Side shuffle through the tunnel
    – Back pedal back up the tunnel

    (4)The Pit of Hell
    45 second Tabata of everything we despise:
    -Absolution
    -Donkey kicks
    -Mission Impossible plank
    -Crab cakes

    Mosey back to the Pad where it was Freak Nastys, Urkins, Bulgarian split squats, Penguins, and Crunchy Frogs to wrap up.

    COT, count, Name-o-Rama, announcements, and prayer closed us out. Great effort by Hammer, and fantastic mumblechatter, much appreciated by YHC.

    SYITG

  • This is Halloween – from Russo

    Lower 70s and high humidity this morning while we waited for a cool front that didn’t make it to Granny’s. 5 foolish mortals for Halloween fun a week out. It’s never too early.

    Warmup (all IC, even self love)
    – Sealjacks
    – Imperial walkers
    – Self love
    – Arm circles
    – Grass grabbers

    Thang

    (1) Ghostbusters
    High knees as the theme plays, with a plankjack merkin every time you hear “Ghostbusters”

    (2) Count 1-2-3 (perform exercise while your partner zombie walks the grass and back pedals back)

    100 Merkins
    200 zombie squats
    300 gas pumps

    (3) Bobbing for apples
    20-ish Pew kneels with a Kneel Diamond thrown in

    (4) Mummy Pyramid
    Using the benches:
    – 5 Durkins
    – 10 Urkins
    – 15 Freak Nastys
    – 10 Bulgarian split squats (2 is 1)
    – 5 Step ups (2 is 1)

    (5) Refill the candy bowl (Suicides / Shuttle Run)

    (6) Scary stories
    Designed to become a ghost story around an F3 campfire:
    (A) Join us in the Redrum: Murder Bunnies through the field
    (B) He sat straight up like he was possessed: Exorcist sit-ups (big boys, but your legs remain straight out in front of you)
    (C) You’ve sinned and need Absolution: lots of Absolution IC
    (D) We don’t like our babysitter: Mosey around Granny’s searching for Laurie Strode, practicing our stabbing form along the way
    (E) Camp Crystal Lake: Crunchy frogs IC, designed to be rows, like on a lake escaping Jason Voorhies

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

    Thank you for indulging me in part I of the Halloween fun, with part II on Friday, especially if you weren’t feeling 100% physically or mentally. That’s what makes you a HIM.

    SYITG