F3 New Orleans

Tag: Russo

  • Split Q (IronPax and Cakewalk) – from Russo

    78 degrees to start today, and looking for any reason for positive weather news, (1) there was no rain and (2) it was slightly less humid than it has been. Really good start to the morning for a split Q of IPC week 0 and a birthday cakewalk.

    Warmup (between 10x and 14x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Grass grabbers

    Thang: while Zoolander took half the pax to the west for IPC, YHC led a cakewalk (trademark to either Grundy or Zoolander), your basic descending ladder of exercises and reps, starting at YHC’s age (in this case, 44) and work your way to 1, with some moseying in between around Old Mandeville/Lakefront.

    The order:

    44 High knees (2 is 1, which YHC forgot right off the bat and thought “count by 2”, so thanks to Jose for keeping me honest. Math is hard)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo Ohno’s
    36 Freak Nastys (correctly guessed by JV Raider Pride!)
    35 step ups (also correctly guessed by the Pax)
    34 flutter kicks
    33 butt kicks (2 is 1) (lead IC by the entire pax rotating, very nice job, gents!)
    32 Peter Parker’s (2 is 1)
    31 imperial walkers
    30 Shoulder taps (2 is 1)
    29 American hammers
    28 Monkey Humpers (Happy Birthday JV!)
    27 Merkins
    26 Smurf jacks (where we were joined by Ms. Cute Young Jogger, who either (1) felt bad for the old guys struggling to mosey and catch their breath, (2) knew it was JV’s birthday and wanted to give him an early birthday present, (3) was on a runner’s high and wanted to be friendly on a Saturday morning, or (4) some combo of all of the above)
    25 leg raises
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks, which Moby was having none of)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 big boy sit-ups
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks (an ode to Shooter)
    8 wife pleasers
    7 merkins
    6 6 inch drills
    5 Carolina dry docks
    4 SMCs (2 is 1)
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out.

    Thank you, gents, for either joining me or pushing yourself hard with IronPax. And a larger thanks to each of you for not only pushing me harder, making me better through your example, and providing friendship for 4 of my 44 years, but for being a light in your families, work, and communities.

    SYITG

  • Duck Duck Goose! – from Russo

    77 degrees to start this morning, which has YHC longing for the days when he is chastised for wearing short sleeves in 24 degree weather. Whatever God has been baking is done.

    But, after a particularly eventful last week, YHC was blessed to get a little normal in the form of a Granny’s visit, even if things were a little sideways this morning (e.g. Cowbell was on time and it was a late arriving crowd).

    Warmup (all 10x-15x IC)
    – Good mornings
    – Self love
    – Grass grabbers
    – Arm circles
    – Toe touches
    – Butt kicks

    Thang

    Duck Duck goose (T claps to Grover for first implementing the concept)

    Duck circle forms at the stage, and the Goose is picked.

    Geese mosey to the pilot house/ other side of Granny’s to perform exercise assigned at the top.

    Ducks – Plank
    Geese – 20 merkins

    Ducks – Al Gore
    Geese – 25 SSH

    Ducks – Squats
    Geese – 20 crab cakes

    Ducks – Shoulder Taps
    Geese – 5 Krakken burpees

    Ducks – Peter Parker’s
    Geese – 10 SMCs

    Ducks – LBCs
    Geese – 10 leg raises

    Ducks – Side lunges
    Geese – 15 star jumps

    Ducks – Penguins
    Geese – 20 gas pumps

    Ducks – Chill jacks
    Geese – 25 monkey humpers

    Ducks – Big boy sit-ups
    Geese – 30 scissor kicks

    Ducks – Butt kicks
    Geese – 10 kneerkins / wide merkins

    Ducks – Lunges
    Geese – 5 burpees

    Ducks – Apollo Ohnos
    Geese – 20 Apollo Ohnos

    Ducks – Cherry Pickers
    Geese – 10 Bulgarian Split Squats

    Ducks – Mountain climbers
    Geese – 20 step ups

    COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both ongoing or approaching. Check Slack for more info.

    I’ve got Q on Saturday for a cakewalk, and there’s a very good possibility there will be a breakout IPC group if masochism is more your speed.

    Special intention for JV and his family.

    Great work today, gents, and as always, thanks for joining. SYITG

  • 3 for 11’s and 7’s – from Russo

    YHC has to wait another week to provide a weather report that doesn’t include “humid” or “hot and sticky” or “muggy”. Pax of 3 this morning at Granny’s.

    Warmup (10x to 16x all IC)
    – High knees
    – Good mornings
    – Arm circles
    – Grass grabbers
    – Butt kicks

    Thang
    I had a developed plan for next week that I debated pulling forward, but it leant itself to a larger number, so we went with a backup plan of the ever trusty 11s (or 7s in some cases), with a mosey or side shuffle between.

    Round 1 (10 and 1): ST merkins and Nut crackers (2 is 1)

    Round 2 (10 and 1): Jump squats and Apollo Ohnos

    Round 3 (6 and 1): Freak Nastys and Step ups (2 is 1)

    Round 4 (6 and 1): Big boi sit-ups and leg raises

    We wrapped it up with a minute of planking and 10 chill jacks just for fun.

    COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both ongoing or approaching. Check Slack for more info.

    Good work, men, and thanks for joining. SYITG

  • What the Ruck is happening here!! – from Shooter

    Well what used to be known as a running AO has quickly changed to a 50/50 mix of Ruckers and runners.. However, the Ruckers today joined by Zoolander outnumbered the stallion’s with a 5/3 advantage, only as the unusually late Cowbell arrived so late that he had to sprint to catch the Ruckers.. Believe he shortened his run as Waterpik and Hammer were just about out of sight by the time we hit Messina.. YHC is still not actually sure why Cowbell is not resting in preparation for Rudy’s 55 on Saturday.. Only thought can be is that he knows Tanked up is losing sleep, still working out in some capacity and putting in 8 hour days in the brutal heat while endlessly planning to conquer and destroy yet another CSAUP… Anyways the PAX did a brief warmup of 20IC SSH, 10IC Windmills, 20IC Toe Touches, 10IC self love and 10 OYO Merkins and squats.. Gave instructions of a route that produced 4.6 miles for Hammer and Waterpik which even though it’s dark outside the heat is still relentless but those guys constantly crush it by running to the AOs and putting in the extra work.. Big T👏🏼 to their discipline and leadership in that way.. As for the Ruckers YHC knew he had to add a little intensity to impress Zoolander, so we stopped 4x for 10 squats and 10 Merkins of course with the Ruck sack..
    Lots of great chatter about high school football games quickly approaching, to insurance coverage, etc.. We chose to not actually solve the worlds problems on this Gloom but who knows what next week will bring..

    Appreciate the following and 👍🏼💪🏼✌🏼 till the next Gloom!!

    Thanks to Akbar for the closing in prayer!!

  • 1-2-3 Go! – from Russo

    Surprise surprise it was hot and humid this morning for a pax of 5.

    Warmup (10x – 16x, all IC)
    – Sealjacks
    – Self love
    – Toe touches
    – Hillbillies
    – Good mornings
    – High knees

    Thang

    1-2-3 GO! (Exercise one, move up a column, exercise two, move up a column, exercise 3…), then up, around, and back down the pilot house)

    Rounds 1 and 2: Absolution

    1 groiner
    2 Mahktar N’dyiae’s
    3 chill jacks

    Round 3 and 4: 8 count body builders

    1 half burpee (ignoring the merkin)
    2 burpees
    3 plank jacks

    Rounds 5 and 6: Front and Back
    1 Crab cake
    2 Parker Peters
    3 Big boi sit-ups

    Round 7: Prey to Predator
    Crab walk one column
    Duck walk two columns
    Bear crawl three columns

    Rounds 8 and 9: Famous People
    1 Kneel Diamond / 1 Apollo Ohno
    2 SMCs
    3 Bobby Hurley’s

    No time for Mary today. COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both quickly approaching. Check Slack for more info.

    Thanks for joining. SYITG

  • Done with the Super 21!! – from Shooter

    Wrapping up the week with the A1c YHC wondered how many PAX from Grandmas would post to complete the Super 21… Q already knew Jose10k would be there as demonstrated by his questioning after the beatdown Tuesday as what would be rounds 15-21… Come on Jose10k, you need more than lushest lips and radiant skin to get YHC to give up the goods 😳😬… It was nice to see Hammer and Russo also make the commitment and take the 💊 on this Friday as well… We of course had some newcomers to the 21 with Einstien and BBQ posting and they get a well deserved T👏🏼… When all said and done these HIMs achieved the level of most of there counterparts half there age with the completed rounds…

    Warmup
    Brief 10IC Windmills, Toe Touches, Cherry pickers, Torso twists, Hillbillies and Imperial walkers..

    Dropped down to level 1 of the garage and met in the back corner on the Northwest side.. With instructions provided to the newcomers of Rounds 1-7 and the introduction of Round 3 15-21 given to Hammer. YHC, Russo and Jose10k picked up at 13 and so began..
    If your interested in knowing rounds 1-14 and what was called exercises simply look back to Tuesday’s BB.. Round 3 15-21 consisted of Carolina dry docks, donkey kickoffs, jump squats with the 21 being Bicycles… T👏🏼 to Hammer and the rest of Tuesday’s PAX completing and then recycling back to rounds 1-7, which if I am correct Hammer probably got back to Rd 4 or 5, YHC, Jose10k and Russo I would say Rd 2… Einstien and BBQ got through Rd 12 as Q called at 0555.. We moseyed back to the top for closing of core and also picking up additional PAX in Moby and Sonny.
    Finished hands to heels 10IC, Jane Fonda’s 10IC and pulses at the top 10IC..

    Count, announce, COT

    Thanks to Moby for praying us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Part 1 of Super 21! – from Shooter

    Having signed up a few weeks back to Q Granny’s and the upcoming A1c YHC decided to pull out an old one from the Exicon.. Knowing that the allotted 45 mins would not be enough time for even the fiercest of competitors in Cowbell and Steve to finish YHC gave the PAX an opportunity to commit to Friday’s A1c for a to be continued Super 21…

    YHC was quite impressed with the number of men who took the 💊 on this Tuesday Gloom..
    Arriving a little early to the AO some good chatter was already occurring about the recent ISI thrown out by Zoolander.. Much kudos to HIM as he clearly exemplifies amazing leadership in the way he EHs and challenges the PAX..

    With the arrival of more PAX the time work was upon us, so we jumped into a brief warmup of 10IC Grass grabbers, Torso twists, Cherry Pickers, Arm circles forward/reverse and Imperial walkers..
    PAX then moseyed to the Treen education center where the details of the Super 21 were administered..
    Rounds 1-7 8 count body builders, plank jacks and squats.. 21 LBCs Moseyed loop around the center between each round..
    Rounds 8-14 Merkins, Mountain climbers and alternating leg lunges 2/1. 21 Crunchy 🐸..
    Rounds 15-21 to be continued….

    Most PAX ended around the 12th to13th round with Cowbell and Steve getting through the 14th..

    Moseyed back to the flag with closing of Mary.

    Plank position held with alternating left/right arm high followed by 5 each side Nolan Ryan’s, Up/down plank to chill cut and finished 10 Super mans OYO…

    Count, announce, COT

    Thanks to Fletch for the closeout in prayer..

    Lots of activities on the calendar…

    Till the next Gloom 👊🏼👍🏼✌🏼!!!

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • Rolling Bones – from Russo

    Way too hot and muggy for a Tuesday morning, but with the unnecessary humidity came a glimmer of hope, provided by Jose: the recently recaptured flag, signed by multiple of us and just begging for more John Hancocks.

    For those keeping track at home:
    (1) No, I did not arrive with shoes on.
    (2) Yes, Cowbell did arrive on time.
    (3) Yes, Chewy was back for what I hope becomes a semi-regular occurrence.
    (4) No, there was not a great deal of running, despite what JV might opine.

    Warmup (all 10x-20x IC)
    – Sealjacks
    – Air presses
    – High knees
    – Self love
    – Grass grabbers
    – Toe touches
    – Good mornings

    Thang

    YHC brought out the dice again to give each of us an opportunity to craft the beatdown (and in the case of JV, roll doubles constantly, which meant twice the reps).

    Relatively simple format, varying moseys, backpedals, and side shuffles between blocks, then when we stopped it was 10 reps of each exercise based on the number of the roll. A double roll? Double the reps to 20

    Roll of 2 – 8 count body builders
    3 – Monkey Humpers
    4 – Leg raises
    5 – Sideswipe merkins
    6 – Big boy sit-ups
    7 – Hallelujah squats
    8 – Gas pumps
    9 – Pew kneels – 4 count, drop to one knee, then the other, one leg up, then the next
    10 – Groiners
    11 – Merkins
    12 – Calf raises

    Pax finished the mosey just in time for COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that THIS FRIDAY is the A1C’s 2nd anniversary, and that both the St. Vincent 500 (August 13) and Hammer’s Bible study are quickly approaching. Check Slack for more info.

    Special prayers up for the teachers and students gearing up for school.

    If you’ve read this far, thank you. If you’ve read this far and joined this morning, even more thanks. I rarely want to pick my head up, turn off the alarm, let my feet hit the floor, and get dressed to sweat like crazy and often fight soreness and fatigue after. But every time I post, I remember why I do. Thanks, gents.

    SYITG

  • Ruckin Ramble at the Scramble – from Shooter

    With not much chatter of the Gnarly Nutria swirling around the northern parts YHC anticipated more PAX posting on this Gloom.. In previous years the Scramble following the Gnarly was always a ghost town.. Many of the regulars would post the night before at the Gnarly and take a rest the following Gloom.. The Scramble appears to be reaching a different PAX lately. With the introduction of Rucking the past few months we have seen the likes of Akbar and JV posting more often and this morning we were privileged to have Russo in attendance as well.. Until Cowbells 0515:59 arrival it was looking as though Waterpik would be the only stallion on the streets with his reigns pulled tight.. Thankfully though he and Cowbell have similarities in run speeds and it worked out perfectly… After 5 mins of warmup 10IC Toe Touches, Imperial walkers, Hillbillies, Cherry pickers, Torso twists and Grass grabbers. YHC instructed the Ruckers we would go out 20 mins and return. Offered an idea of directions to the stallion’s and for the most part I believe they charted that very course giving the 2 a 4.8 mile distance at a nice 8:26 pace, which in these summer conditions most certainly deserves a T👏🏼 for sure… We all arrived back at the AO right on time to count, announce and COT before parting ways for the rest of the day..

    Appreciate you men posting and until the next Gloom 👍🏼👊🏼✌🏼!!!