F3 New Orleans

Tag: Russo

  • “SUPER 21” – from Shooter

    Still recovering with soreness from accepting my 2.0s change of pace for some gym work on Saturday and Waterpik’s previous Monday Q of constant reps at the Marsh, YHC selected an oldie but goodie from the Exicon.. Arriving at the AO with 4 PAX already assembled in the freshly updated splash pad area I quickly jumped out and planted the shovel flag and began listening to the chatter of college baseball between Russo and JV.. Both hopeful of a Cowbell sighting, so that he could be reminded of his recent Rebels series loss over the weekend to the Volunteers..As to not disappoint the illumination coming down Girord street soon revealed the conversation would indeed be continued..

    Warmup
    All IC10 Cherry Pickers, Arm circles forward and back, Toe touches, Hillbillies, Imperial walkers and a brief mosey around the block back to the other side of the breezeway..

    Super 21
    After a short winded like Bushwacker explanation (if that’s even possible) PAX was given instructions on the exercises and break work between.. Instead of sticking to 2 body movements YHC decided to incorporate 6 different movements hopefully to accomplish total body work..

    Utilizing the breezeway pillars throughout its entirety we started with 1-7 Carolina dry docks and Donkey kickoffs.. Met at the stage for 21 recovery 8count body builders. 8-14 Merkins and Mountain climbers 2×1 again meeting at the stage for 21 recovery 8count body builders. 15-21 SSH and squats closing with 21 8count body builders.. Time remaining was 7 mins and after a slow recovery walk back to the splash pad 6 mins of Mary was left to close.. 15IC Crunchy 🐸, alternating elbow to knee both sides of course, Cowbell edition flutter kicks, Little Manny crunches and finished off with 100 OYO 💯s!!

    Count, announced all the great activities coming in April, COT

    Appreciate JV for closing out the PAX in 🙏🏼

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Recycling: Good for the Earth, Good for the Soul – from Steve

    Rolled up a little early to secretly unload a few cinderblocks this morning, only to find Russo and and Murdoch already on the lookout. This was my first time meeting Murdoch, and YHC assumed he was visiting from another region because a) he looked fairly fit and, b) he was already wearing an F3 shirt. But no! Akbar named Murdoch last Wednesday and, with talk of four posts this week, it’s pretty clear he’s all in! Great, we need some new faces at Granny’s. But hey hey hey – let’s not pass along a shovel flag just yet guys.

    Little bit of catching up about the Nehemiah Project’s 4x4x48, about the SLU / Ole Miss game, and about JV doling out life lessons to ignorant teenagers who hit a car and run. Hey, they can’t all be as upstanding as Grover.

    Warmorama: Torso twists, SSH’s, IW’s, windmills, arm circles, seal jacks, cherry pickers, maybe some other stuff.

    Mosey to the stage for the main event.

    Now YHC will admit, recycling old beatdowns has become something of a pattern lately. And by ‘old,’ I mean, last week’s beatdown, maybe one from the week before. It’s not that I’m lazy, or that the beatdown was even that good, it’s… it’s just that… well, ok, yes, YHC is just lazy. And maybe a bit unimaginative. Mostly lazy though. Anyhow, what we did: a rotating circuit with one guy doing 20x burpees as a timer (JV loved this the first time, so you can imagine his delight in repeating it this morning), while the other pax were performing:

    – Curls
    – Squat thrusters
    – Chest presses
    – Lunges

    Because we didn’t have as many guys this time, once we had all completed the above, we set a one minute timer and knocked out big boys and plank jacks, which were part of the original circuit.

    Then a short mosey around the trailhead before returning to… that’s right, rinse and repeat. Somewhere in there, Russo and JV checked the wall of the stage for the scrawled out wisdom of teenagers. A sort of bathroom stall version of Men Are From Mars, Women Are From Venus-kinda thing that can’t be repeated here provided some good laughs (though god help any small kids who stumble upon this – maybe we’ll have to paint over

    After the second run, we kept the burpees (though we downsized to 15x this time) and threw everything else out in favor of:

    – Alpos
    – Rows
    – Goblet squats
    – Monkey humpers

    JV suspected there was some leftover animosity from the Ole Miss game in the way Cowbell kept shouting out: C’mon JV!! No time for the additional exercises this time, stashed away the blocks and circle up for some Mary: leg raises, Rosalita’s, and crunchy frogs to close it out.

    COT, announcements (April 9th, Northshore’s SIXTH anniversary convergence – be there!), and JV prayed us out. Thank you men for the opportunity to get stronger along side you, and the chance to lead. I appreciate it brothers.

  • Are you ready for some football? – from Jose10k

    Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
    The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!

  • Party Gras (Don’t mind the date) – from Russo

    The radar this morning did not look promising, so YHC was pleasantly surprised to see JV, Fletch, and Cowbell brave the showers and join me for Granny’s Party Gras ™, 2022 edition, even if it was postponed 2 weeks and scaled back.

    Never one to let a moderately adequate planned Q go to waste, the plan was to base the beatdown around everyone’s favorite floating holiday in this area (unless you’re a bigger President’s day, Labor Day, Flag day, or Thanksgiving fan).

    WARMUP (all IC, 10x – 20x)
    Sealjacks
    Good mornings
    Arm circles
    Windmills
    Self love
    Imperial walkers

    THANG
    Trivia, then corresponding exercise (with 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 burpees, 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 year’s Thoth parade? 41
    – 41 plankjacks

    What float number was I on? 31
    – 31 monkey humpers

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

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

    Tabata (40 seconds AMRAP, 20 seconds rest)
    – Crab cakes
    – LBCs
    – Wife pleasers
    – Peter Parker’s
    – Apollo Ohnos
    – Crunchy Frogs
    – Butt kicks
    – American Hammers

    – 90 second plank

    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 with the threat of showers looming and push myself to get better.

    SYITG

  • A1C is the Hexadecimal Equivalent of 2588 – from Einstein

    …and it just happens to be how old I felt after laying out for a few months.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Neck Rolls, Smurf Jacks, maybe some more…

    Thang:
    Standard playday with core exercises at the four corners
    and using the parking lot stripes as a template:

    loop 1:lunge walk forward two stripes, lunge walk backward 1 stripe, repeat, traversing the upper deck
    loop 2:deep squat at every parking space, with a four count bounce
    loop 3:merkin at every parking space

    Count-o-rama

    Russo led us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.
    And thanks for the ride home Fletch

  • Challenge accepted and completed BBQ!! – from Shooter

    It was nice to get back out in the Gloom with my brethren a little further toward the North.. Plan initially was to Q the Gipper this week, but with a change to YHC plans Bubba graciously stepped up and covered, so seeing the Q sheet open for the A1c I simply shifted days.. Knowing the location in Covington always has coupons, I planned the beatdown with that in mind… From past backblasts post I knew to grab 4 coupons and that should be good as my interest were to partner up and share the coupons for today’s challenge.. PAX quickly swelled to 6 after my arrival at the 2nd level with Moby, Sonny and Jose 10k awaiting. I intended on heading to the top, but the softies of Covington like to meet under the covered portion when there is a little sprinkle 🌧 🥶! Just kidding of course because if it’s not necessary to get wet in low 50 degree weather than why should we… As for the other challenge of getting this BB completed, top this BBQ 2 hours following the beatdown.. “Anything you can do, I can do better!” 😬

    Warmup
    20IC SSH, Cherry Pickers
    10IC Windmills, Grass grabbers
    20IC Hillbillies, Imperial walkers, Butt kicks

    Thang
    Partnered up utilizing each of the 2 garage lanes. 3 stations

    First round
    25, 50 and 100

    25 Man Makers with the coupon each partner completed there own rep count.
    P1 did called exercise while P2 Sprinted out and then returned back pedaling.

    50 Squat Thrusters
    P1 did called exercise while P2 Carioca down and back.
    100 Curls for the girls
    P1 did called exercise while P2 Back pedaled up the incline ramp then sprinted down..

    Each group cycled through all.

    Second round (cut short on time only completed 2 stations) however BBQ did grab a rep after it was called on the alternating block Merkin..
    25, 50 and 75

    25 Alternating block Merkins.
    P1 called exercise while P2 Bear crawled 2 parking spaces, bunny hopped 2 parking spaces and crab walked 2 parking spaces. R/R
    Moseyed back.

    50 Kettle bell swings
    P1 called exercise while P2 lunge walked 2 parking spaces sprint 2. R/R down the parking garage and Mosey back.

    75 Tricep extensions
    P1 called exercise while P2 Bunny hopped 4 parking spaces and Bear Crawled 4 parking spaces returned with a Mosey…

    Ran short of time to cycle all groups through the 2nd round..

    Count, announce, COT with Moby taking us out!!!

    👏🏼👏🏼 To getting in the work gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • The Fittest Presidents – from Akbar

    3 HIM at the Marsh today for a celebration of the fittest Presidents.

    Conditions: 67, slightly muggy but comfortable

    PAX: Akbar, Russo, Waterpik

    Warm up: SSH, Self-Love, Grass Grabbers, Toe Touches, Arm Circles

    Thang:

    Celebrate our fittest presidents with Tabata. 46s on, 14s rest, to represent 46 Presidents to date. Almost all Presidents played golf, whether good or not, so some dynamic golf stretches were sprinkled in: Side step ups on bench, Inchworm merkins, lunges with upper body rotation, wife pleasers, single leg wife pleasers, Cat/Cow

    Start at center court, with mosey’s to the bench, playground, and intersections down Noah’s Ark. Return back the same way and finish at center court.

    George W Bush Running Run/Sprint between each block

    Woodrow Wilson Cycling Freddy Mercury

    All Presidents Golf Mixed in throughout

    George Washington Wrestling Bear Crawl
    Abraham Lincoln

    Barack Obama Basketball Bobby Hurley’s
    Jimmy Carter

    Ronald Reagan, JFK Swimming Scuba Steve’s

    George H Bush Baseball Nolan Ryan’s
    Jimmy Carter

    Teddy Roosevelt Wrestling/Boxing Boxers Squat (Al gore punches)

    Gerald Ford Football Up Down Merkins
    Dwight Eisenhower

    Richard Nixon Bowling Bowler’s Lunge

    FDR Rowing Supine pull ups/rows

    And the President credited with the most sports is…… Jimmy Carter.
    Tennis, basketball, track/field, baseball, cross country, golf, hunting, fishing

    Mary: Gas pumps, heels to heaven, Dolly, Rosalita, leg raises, LBC’s

    Count/Name, and Pik prayed us out

    Announcements: Run Cajun Run ends in 7 days – get your mileage in and record your numbers.

    Thanks for letting me lead, and appreciate the follow. Till next gloom,

    Akbar

  • On Your Mark. Get Set. Go! – from Bird

    Cool morning at the Lakefront with 14 PAX posting. Looked to be a slim crowd at first as QIC was greeted by Moby Dick and Sonny (aka Turbo Dog) after returning from coupon delivery to Milestone Marsh. Welcome to everyone, glad to see Cathy returning following the previous week’s Merkin Madness, now let’s get to it.
    Warmarama consisted of SSH (20 IC), Good Mornings (10 IC), High Knees (20 IC), what’s that exercise called where you touch your elbow to your knees? Oh year, Imperial Walkers, thanks Russo (10 IC). Hillbillies, the alter ego of Imperial Walkers (10IC), Windwills (10IC). QIC directed to plank position to complete Mountain Climbers (10IC), Peter Parkers (10IC), Parker Peters (10IC), Groiners (10IC), and Merkins (10OYO). As PAX would come to find out, we would end the day in similar fashion… Upon completing the warm up, PAX mosied to Noah’s Ark.

    QIC divided PAX into two teams by counting off and groups separated on each side of the neutral ground (do we call it that on the Northshore?). QIC attempted to explain the workout, although some clarification and tweaking was required as we moved through. The theory was for each team to sprint one block (app. 0.1 mile – 200 meters-ish) for the five blocks from Lakeshore to Livingston (five round). As each person arrived, they would immediately commence prescribed exercise doing AMRAP until final member of team arrived. Cumulative reps of the team were counted when all members arrived and the team with the most reps was declared the winner. Losing team was then assigned double the number of reps to complete for a core exercise to be prescribed by winning team. Losing team, in turn, prescribed core exercise to winning team. I know, confusing right, thus the required tweaking.

    On Your Mark. Get Set. Go.

    Round 1. After impressive sprints by all PAX, round 1 exercise was jump squats. Team 1 proved victorious with 48ish cumulative total compared with Team 2 40ish. Team 2 was assigned 96 hello dollies and Team 1 was assigned 40ish American Hammers. “How does this work again, cause that’s a lot of reps!”

    Round 2. One Legged Burpees. Team 1 victorious again. Team 2 assigned double reps of leg raises (don’t remember, but it was a lot of reps – 40-50). Team 1 assigned Crunchy Frogs (Q didn’t feel number of reps was beneath the victorious Team 1 sprinters, so he assigned Crunch Frogs (IC).

    Round 3. Merkins. At this point, the number of reps was getting ridiculous (in the 100s and double that would have crippled the rest of the workout), so QIC audibled and assigned the same exercise to each team (LBCs) with no doubling. Team cumulative reps assigned to opposing teams were retained.

    Round 4. Sister Mary Katherines. Core exercise that now alludes me.

    Round 5. Burpees. 100s
    After first phase of workout complete, PAX recovery walked to Milestone Marsh and removed coupons from back of QIC’s truck. Three rounds of four exercise (10 reps each OYO) consisting of thrusters, kettle bell swings, pullups, and hanging knee raises. QIC directed to hold plank until the six completed each round before beginning the next.
    With three rounds complete, PAX loaded back coupons, short recovery walk, and then mosy (app. 0.5 mile) back to the flag. A few of the PAX held a brief interlude at the seawall to complete 25 freak nasties (IC).

    Back at the flag, QIC demonstrated Absolution as the final exercise of the day, an eight count routine consisting of (from plank), groiner (1, 2), low plank (3, 4), plank jack (5, 6), high plank (7, 8). PAX did five IC and then directed to complete OYO until 0730. With PAX waning, QIC called for five more and then time.

    COT. Announcements (don’t forget the Nehemiah Project – Hammer, Grundy – on starting on March 18th). QIC prayed us out.