F3 New Orleans

Tag: Russo

  • Great Scott!!! – from Jose10k

    10/26/1955
    Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
    Which is why I am curious, how has JV not seen this classic? Netflix homework brother.

    Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News

    Jog to Noah’s Arc: Modified Dora (Great Scott)

    Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees

    Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
    1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.

    Phase 3: 1955 – “Skateboard Escape”
    This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.

    1. Bear Crawls – ½ way up, jog the rest of the way
    Imagine you’re dodging around obstacles.
    2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
    3. Walking Lunges – up the arc and back to strengthen your legs to escape Biff

    Phase 4: Enchantment Under the Sea dance-
    Johnny B Goode- SSH to the whole song of Johnny Be Good

    Phase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG

  • Put The Bunny Back in the Box – from Steve

    You can probably measure the difficulty of the Spartan Beast by how many days it takes Jose to recuperate and return to the weekday beatdowns. Now, if he’s not back by Friday’s A1C beatdown, it might be time to worry. There were pictures of a shirtless Tank cozying up to Parrot circulating on Instagram and Snapchat this weekend, suggesting the ride home may well have gone sideways.

    Anywho… back at Granny’s, things were on the straight and narrow, as they say. Just Russo and I, doing the usual, which today was a simple circuit (designed to be able to chat and hear about the Beast, but alas, no Sprtaners were present to tell their tales of glory and valor):

    Start at x15 reps, then increase by 5 after each round:
    Benches – Freak Nasties
    Stage – Donkey Kicks
    West Corridor – Merkins
    Depot – Bulgarians
    Stairs – Calf Raises (*always x3 each step)
    Top of the Stairs – SMKs

    Throughout the beatdown, Russo was kind enough to indulge me in a Nicolas Cage retrospective, where we recounted the many wonders of his career – from Raising Arizona to Moonstruck, from The Rock and Face / Off to National Treasure and, of course, his Oscar-snubbed performance in Con-Air. Russo and I did our best “Cage Rage” impressions for the runners passing by, before moving on to a travesty equal to the Con Air snub: Russo’s loss in his company’s annual chili cook-off. I heard all about the machinations behind the scenes – illegal alliances and clever, quippy names that edged him out of victory with what I can only assume was a damn fine chili. But don’t count him out just yet, he’s got something special cooked up for next year’s contest.

    Ended with some Mary and COT, where Russo prayed us out. Thanks brother for the consistency, appreciate you!

    https://www.youtube.com/watch?v=SNLOt–5zcg

  • This is (not) Sparta! – from Russo

    With many folks off to Dallas to watch a Michigan State game, a small krewe of 3 braved the chilly mid 50s early morning temps. I thought I would be flying solo, because at 6:30 only I was in shouting distance of the flag, but alas Pika and Legal found me after their pre-thang for some:

    4 corners (at each corner of a block, perform reps accordingly…10 at block1, 20 block 2, R&R)

    Round 1:
    10 Burpees
    20 Squats
    30 shoulder taps
    40 crunches

    Round 2
    10 wide merkins
    20 monkey humpers
    30 SMCs
    40 Flutter kicks (2 is 1)

    Round 3
    10 Jump squats
    20 Merkins
    30 plank jacks
    40 hello Dollie’s

    Pik peeled off at some point, so Legal and I moved to the gazebo for 11s:

    Freak Nastys
    Carioca in between to the sidewalk
    M’ktar Jhai’s

    We moseyed back to the flag for a little Mary: penguins, gas pumps, Rosalitas, Leg raises.

    A good time was had by all as we had a quick COT and prayer, lifting up our Spartan brethren primarily.

    SYITG

  • Splashpad without much of a splash – from Russo

    Fantastic weather this morning for a krewe of 4. Lots of good mumblechatter (most of which should not be repeated for posterity) among Steve, Shooter, Pelican, and YHC.

    Warmup
    Toe touches
    SSHs
    Sealjacks
    Grass grabbers
    Imperial walkers

    Thang – Tabata with bricks: one in each hand, 45 seconds on, 20 off.

    Two rounds of the following, interspersed with some core
    – Plankjacks
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Merkins with rows
    – Torso twists
    – SSHs
    – Tricep extensions
    – Arm curls
    – Air presses
    – Hallelujah Squats
    – Arm circles
    – Milk maids
    – Goofballs

    Corr (15x)
    LMCs
    Penguins
    Leg raises
    LBCs
    Flutter kicks
    Rosalitas
    Freddy Mercury’s

    90 second plank to close

    The usual COT, announcements, prayer to close.

    Reminder that Manny has Q tomorrow, Tanked up is going for the golds tomorrow at the Senior Olympics, there’s a spartan next week, and praise and rejoicing for a new arrival in the Shooter household!

    Thank you all for joining and reading and SYITG

  • Deja vu!! – from Shooter

    YHC rolled up to familiar faces from Granny’s.
    DR Mee Maw, Steve and Rouse were present.
    Next thing you know an unfamiliar car comes rolling in and low and behold HogsBreath emerges from a new ride.. With all PAX accounted for we completed a light warmup..

    SSH
    Grass grabbers
    Toe touches
    Arm circles
    Butt kicks
    Good mornings

    3 rucked out for 20 and back while Steve and Q took the lakefront route turning up and returning at the Barley Oak!!
    Upon return to the AO completed Jane Fonda’s (EiEi) style.

    Rouse closed with COT!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • DR MeeMaw comes to meet Granny.. – from Shooter

    The PAX of Grandma’s had the opportunity of a visitor from DR Tuscaloosa.. Steve, Russo and the unfamiliar fellow MeeMaw were already awaiting as YHC rolled up.. Quick introduction along with some chatter and then we got started.

    Warmup
    Toe Touches, Grass grabbers, arm circles, selflove, Butt kicks, SSH and Windmills.
    Lap around

    Thang
    1 coupon at the end of the corridor. PAX would complete stated exercises at one end while each moseyed down to complete coupon work and return. R/R

    First round
    Coupon work 20 curls and 20 overhead presses.
    Included some wall holds, plank, left and right plank holds and wall sits.
    Moseyed to the bus stop for 10 OYO bench jump overs, freak nasties, and reverse Irkins.

    Moseyed back to breezeway
    Second round
    Sprint down rifle carry coupon..
    PAX complete Mountain climbers, Peter Parker’s, Parker Peter’s and Squat jumps..

    Moseyed to the Treen center for 7s Burpees and step ups 2/1. Returned and closed with Mary ETKs F/J, Hello Dollies and Little Manny Crunches 15 IC..

    Count, Annouce and COT.

    Nice meeting you MeeMaw and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo

    Great Saturday at the Lakefront

    Warmup (10x – 15x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies
    High knees
    Seal jacks

    Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!

    The exercises:
    Merkins
    Partner Merkins
    8 count body builders
    Donkey kicks
    Leg raises
    Gas pumps
    Jump squats
    Imperial squat walkers
    Star jumps
    Murder Bunnies

    Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.

    Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!

    Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.

    SYITG

  • We’re Following the Leader Wherever He May Go – from Bushwacker

    The title says it all. The beat down consisted of consistent motion comprised of three minute rounds of following the leader wherever he goes, and doing whatever he does, with five second rests before the next man up. From parkour to Freak Nasty Scissoring (laces DOWN Dan!), we had a little bit of everything – all to the beat of Metallica’s drum. Bonus for not getting bit by the sleeping homeless guy’s guard dog, and Jose has an interesting new modification to T Stretches!

    SYITG

  • Ain’t Nuthin’ Lazy About It (Except Maybe The Q) – from Steve

    Definitely a lazy Q day. YHC coulda shoulda woulda done something a little more interesting, but hey, they can’t all be winners.

    Another muggy one, with Jose coming in dripping wet, looking like he just came back from getting some especially hot stock tips from Celeste and Lisa. (Sorry, I know the moment has passed, couldn’t help myself).

    Some light chatter about the magic of camera angles and Tom Brady’s skills in the announcing booth and then it was time to buckle down and get to it:

    Warmorama – Usual business…

    Time for the first Dora, P1 hits the stairs, P2 starts in on a cumulative rep count of:

    100 Merkins
    200 Step Ups
    300 Gas Pumps

    We took a “break” for a quick round of Captain Thor. Similar to Jack Webb, it’s an ascending count of big boy sit ups and American hammers (a 1:4 ratio increasing each round).

    With Jose moseying on to greener pastures, the three of us formed a team for our second and final Dora, the dreaded Lazy Dora:

    100 merkins, partner holds plank
    200 squats, partner holds Al Gore
    300 flutter kicks, partner holds a 6” hold

    Shooter is right, there ain’t nothing lazy about it.

    COT with talk of Grundy’s Spartan training coming up this Saturday, and prayers for Pelican’s boy. Appreciate you gents posting and allowing me to lead this morning!

  • Remembering 9/11 – from CaptainSparkles

    Well it was Simple the morning started with the circle of trust, announcements then a short prayer for the families who lost someone on 9/11 it took every minute to squeeze in the amount of steps needed in 45 minutes that was the reason for starting of backwards.
    Everyone wore their ruck packs or backpacks with weight to simulate the firefighter gear worn on that day. No one finished there 343 merkins so they had homework. Finish at home.

    F3 Members that participated,
    Russo, Bushwacker, Steve, Shooter, Akbar, The Dukes of Hazzard, Jose 10K, & Captain Sparkles

    Number of Steps in Twin Towers

    2071 Steps

    Mandeville Trailhead 24 steps
    =86 times up= 2064 steps

    343 Firefighters Died So 343 Merkins for the day.
    First set of Merkins 23
    20 merkins every 5th climb gives you 343 merkins