F3 New Orleans

Tag: The Birdcage

  • Bird hit the bricks – from Russo

    Mid 50s temp wise this morning as I started light work at 5:15, resigned to the fact I might be flying solo at Granny’s. A quick column slalom and some calf raises up the pilot steps, and then as I grab a couple bricks from the trunk, here comes Bird (Caw caw!) to join.

    Warmup
    All 10x – 20x IC:
    – Seal jacks
    – self love
    – Toe touches
    – Cherry pickers

    Thang

    As has been my M.O. for a while, with the bricks already pulled out because I wasn’t looking forward to a mosey as far as I had planned, it was the 4th iteration of hitting the bricks:

    Tabata (one minute, then 30 seconds rest)

    Each round was:
    – curl presses
    – Cherry pickers
    – Hallelujah squats
    – Arm circles
    – Tricep extensions
    – Milk maids

    Before each round, a mosey around Granny’s house proper.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    SYITG

  • Murph at the Marsh – from Jose10k

    Simple: murph at the marsh with 6 of my brothers

  • Ramble at the Scramble – from Russo

    Mid 60s and overcast this morning, but no rain to speak of as a Pax of 9 gathered to run or ruck. Some things become old hat, which denotes old fashioned, predictable, uninspired, but to me its connotation is comfortable, stable, and reliable. Maybe not the best for pushing ourselves each and every week, but it will do well on a Thursday morning.

    Warmup (all 10x -15x IC, except for Whacker who’s on IR)
    – SSH
    – Self love
    – Toe touches
    – Grass grabbers
    – High Knees
    – Butt Kicks
    – Imperial squat walkers

    Thang

    5 runners (Bird, Pik, Speedy, Steve, Zoo) and 4 Ruckers (JV, Shooter, Whacker, YHC) took to the streets for “normal”, classic, traditional routes with maybe a twist or two thrown in.

    Rucker conversation included casinos, Metairie traffic, fabric softener, LA looks hair products, Mardi Gras, and Italian food, in addition to making continued progress on solving all of the world’s problems.

    COT, Count, Name-O-Rama, Announcements, and Prayer closed us out.

    Special intention to F3 Knoxville on the passing of Cardinal and a reminder to us all to keep an eye out for each other.

    Gents, thank you for reading and joining. My goal is to Q each of the AOs this year (maybe not the Au Lait with the Sabbath and all), so 2 down, 5 to go.

    SYITG

  • Ruck or Run – from Waterpik

    With weather in the low 60s and rain on the horizon, seven packs sit out for a 5K this morning.

    3 Ruckers shooter Russo, Jose 10k

    4 runners : YHC Zoolander bird speedy Gonzalez

  • Season’s Beatings – from Russo

    21 degrees to start this morning, which to my recollection was probably a record low for us. What was NOT a low? Christmas spirit.

    On Hammer (with his full body Christmas pajamas), on Akbar (decked in his finest Santa jacket and hat), on Jose10k (lighting up the gloom with Santa hat and blinking Rudolph nose)!

    T claps to TruCoat for bringing his favorite weather with him and semi-DR posters Duracell and Grover, as well as Tanked Up, who took time out of his marathon training to join as well. It’s always nice to see them, and the other bright shining faces that make Christmas (Eve) spirits bright, even if we could only see about 12% of Zoolander’s mug because he was bundled up.

    Warmups (all 10-24x IC) – depending on who you ask, no one was “warm” by any stretch
    – Sealjacks
    – SSHs
    – Toe touches
    – Self love
    – High knees
    – Butt kicks
    – Grass grabbers

    Thang
    Mosey to Granny’s, laughing all the way. Bells were jingling in the cold, and when someone shouted “Deck the halls”, Pax was asked to respond “Fah-la-La-la-la…la-la-la…La!”

    Every block or so we spread Christmas cheer, doing partner merkins spelling out:

    -Merry Christmas
    -Happy Holidays
    -Festivus
    -Hanukkah
    -Rudolph

    Dirty Santa
    Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 20 squats)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -18 jump squats
    -12 freak nastys
    -20 squats
    -7 Hand release merkins
    – slalom the column
    – Trip up and down the pilot house
    -12 step ups (1 is 1)
    -20 hello dollies
    -10 leg raises
    -21 monkey humpers
    -25 plank jacks
    -3 krakken burpees
    -8 SMCs
    -15 murder bunnies or groiners
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -10 star jumps
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -20 cherry pickers
    -6 donkey kicks

    We then climbed the pilot house (the Christmas tree) and topped it with one Star (jump).

    Run run Rudolph
    Indian run back to start, with the 6 bringing the gift (bag) back up to the front, where it was passed back to the 6, rinse and repeat.

    Things we learned:

    (1) YHC is the only one that is a fan of murder bunnies

    (2) After his at least 8th round of them, the bright, shining Christmas star led Hammer to his enlightened Magi state, where he came to the conclusion that bears don’t call them bear crawls, but instead just “walking.”

    (3) I probably should have explained to Duracell that “slalom the columns” did not mean each and every column in St. Tammany parish.

    (4) Krakken burpees are dead. Long live KrackerJack burpees!

    (5) Jose’s 2022 dirty Santa seemed to go better than 2021, as he raised calves better than the shepherds watching their flocks at night.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    I mentioned last year that I had a chance to catch The Chosen’s Christmas program, and the theme was “They must know.” I again want the to share that sentiment this Christmas with those still reading, that in my mind, all HIM should know:

    Jesus Christ is King, and reigns forever. God chose to come down from heaven, leaving the glory behind, to join us here on Earth, to meet us where we are. To show us who He truly is, to be with us, to right our wrongs, despite the mess we made of his creation and our turning our backs on him or worshiping other gods/idols, in whatever form they take.

    That’s love in its highest form: pure, unrestrained, unconditional, abounding and abundant. I have very little to offer in return, outside of the one thing God requires: my heart. I am going to fall short each and every day, but that’s my goal to him, my family, you all, and everyone I encounter.

    Thank you all for joining, and continuing to make the decision to post and fellowship, even when it’s “cold” outside. I appreciate this group and wish you all the best Christmas season.

    SYITG

  • 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

  • Thor’s got nothing on these Pax – from Akbar

    YHC has been watching Limitless with Wicket this week, who still refers to him as Thor instead of Chris Hemsworth. We’ve been watching Thor do some pretty amazing things. Thor did this workout while on a Navy ship, and looked pretty tough. But the PAX today killed it with intensification.

    Conditions: 64 degrees, 100% humidity, cloudy

    Warm Up
    SSH, Arm Circles, Self Love, Grass Grabbers, Imperial Walkers

    Thang

    7 exercises – 10 rounds, walk it out 60s after each round, 450 reps total
    5 Squats
    5 Meter Bear Crawl – 16.5 feet – 3 point line to baseline. We intensified this to half court after 3 rounds.
    5 Sit Through’s – Bear crawl position, on toes, right leg across body while left hand is raised, switcheroo. 2=1. Similar to Apollo Ohno’s in Bear Crawl Position.
    10 Merkins
    10 Mountain Climbers – 2=1
    5 static Lunge, 5 each leg – hands or knees touch ground
    5 Apollo Ohno’s 2=1
    60s rest /walk out after each round.

    Playground

    Chin ups and Crunchy Frogs. 3 rounds x 10 or max. Last round midway hold on chin ups to failure.

    Mary

    LBC’s x20 IC

    Announcements

    Congrats to Grundy and M on the new baby born yesterday. Everyone is doing well. Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Nightmare Before Christmas postponed – check Slack for updates.

    Intentions
    Aunt Sue – Lukemia; Jose 10k’s school family – 5 yr old dealing with cancer

    Count, Name, and YHC prayed us out.

    NMM
    • Thought this would actually be harder, but we do this stuff every day. Great work PAX

  • 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!

  • 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

  • The Song Remains The Same – from Akbar

    The plan was a block day, which we haven’t had at the Marsh in a while. Until a group text went out that Saturdays beatdown would be at the Marsh due to weather, and could someone bring blocks? Grundy put it to us and YHC was about to switch up but stayed the course. For most of the pax, a 2 block workouts back to back. This one to a BBC live soundtrack of Led Zeppelin.

    Conditions: Muggy, especially painful after the great weather we’ve had.

    Mumblechatter: LSU/Alabama mostly, but not a whole lot of time for mumblechatter.

    PAX: Akbar, Waterpik, Hammer, Bird, Quarterpipe

    Warm Up – SSH, IW, arm circles, Grass Grabbers x 20

    Round 1,2 x 20 each

    Curls, Merkin
    Goblet Squats, Chest Press, Merkin
    Thrusters, Merkins
    SMC, Merkins

    Run down to the 2nd stop sign and back
    Wall Sit 45s, 15s rest – REPEAT

    Mary x 15 IC
    Crunchy Frogs
    Hello Dolly
    Rosalita
    LBC
    Penguins

    Count, Name, and Quarterpipe prayed us out

    Thank for letting me lead, great way to start the week
    Akbar