F3 New Orleans

Tag: The Hammer

  • Big Marsh – from Akbar

    A late afternoon Slack shout out from Bushwhacker was the last thing YHC saw before the eyelids closed. MARSH MARSH MARSH MARSH MARSH MARSH. Followed by a string of mumblechatter from Marsh Madness, Batman, and Meme’s of Homer and something about Shots. This brought a recent record of 6, a recent Milestone, for a block beatdown.

    Conditions 60ish and pleasant

    Warm Up – SSH, Arm Circles x 20 IC Self Love, Grass Grabbers, Toe Touches, and Windmills x10

    Thang – After a warm up run to Marigny, the Thang began. 100 reps each, 6 exercises, split into rounds of 20. After each round, mosey to the playground for 5 pull ups, and run down to Marigny and back

    OH Press, Goblet Squat, Curls for the Girls, Calf Raise, Chest Press or Merkin, LBC

    Mary – Head to the basketball court baseline, 10 Crunchy Frogs at each line to the other end, jog back. Repeat with Mountain Climbers, head to circle and Bird prayed us out.

    Announcements – April 1 7th Anniversary Convergence 12Q at the Lakefront. 12 beatdowns, 12 Q’s ,12 Hours. Endurathon – March 17-19th. F3 has a team of 4 running, sponsorships and support runner sign ups available.

    Thanks for showing up and following the lead.

    SYITG – Akbar

  • Fury at the Marsh – from Akbar

    YHC got excited when passing a Blue Toyota Tundra this morning, thinking it was JV. The glimmer of hope for his return was squashed, but happy to see the familiar running team of Hammer and Pik chatting it up.

    Warm up – SSH, Self-Love, grass Grabbers, Cherry Pickers
    10 Pull ups, 10 Superman’s at the playground

    Mosey to the Lakefront stopping at intersections for Hand Release Merkins, Dips, Squats with rep counts of 21-15-9-15-21

    Rips – 50 calf raises, 50 Rocky Balboas

    Mosey back to the Marsh the long way, stopping at each light pole for 2 reps, adding 2 at each light pole. Hand Release Merkins and jump squats

    Switcheroo over to Superman’s and Flutter Kicks, 2 at each light pole, adding 2 each time.
    Maxed out around 20 light poles and head for Mary

    Playground – 10 Superman’s, 10 Pull ups, 30 second dead hang

    Mary – Rosalita’s, LBC’s, x 20IC, 1 Big Boy Situp

    Count, name, and Hammer prayed us out.

    Announcements – 2 days left for Run Cajun Run, Endurathon in 3 weeks. Jose, Tank, Speedy, and Hammer have a team – sign up to support and run with them.

    Always look forward to seeing ya’ll on Mondays, a great way to start out the week.

    SYITG – Akbar

  • Who wants the Q? – from The Hammer

    3 arrived at the A1C to a misty, gloomy morning. No one had picked up the Q, so Jose10k lead us in the warmups. Different ideas were being thrown around until Hammer was inspired to do a non leg workout. Thank God Moby showed up when he did because the first thing we heard out of Hammers mouth was 100 burpee’s. So now with 2 teams of two, a workout was formed. One partner ran a loop, while the other partner performed the exercises. 50 burpee’s, 100 American Hammers (2 is 1), 150 hand release merkins, 200 Freddy mercury’s (2 is 1), 250 merkins, and 300 lbc. Finished off with 3 minutes of Mary. Cot, hammer prayed us out.

  • The Lions Share – from Akbar

    14 strong at the Lakefront today in bitter conditions. Einstein down range from F3 Houston – who brought an FNG, and 2 other FNG’s related to the first FNG. A family affair. Slots joined us mid-way appearing from nowhere. Did I say it was cold? We got warmed up fast.

    Conditions: 30 degrees and breezy

    Warm Up
    50 SSH, 5 Burpees, 40 SSH, 5 Burpees, Self-Love, Toe Touches, Grass Grabbers, 30 SSH, 5 Burpees, 20 SSH, 5 Burpees

    Thang – Ladder from 100-10 with some runs in between

    100 Squats
    90 Crunchy Frogs

    Mosey to Rips

    80 Rocky Balboa’s (2-1) with a squat jumps after every 10 reps
    70 Wall Plank Jacks – Feet up on wall

    Mosey up Noah’s Ark to Claiborne
    60 Around the World Lunges – front, side, reverse each leg = 6 reps x 10

    Mosey down Claiborne to the old Varsity Sports
    50 Bird Dog Crunches 25 each side

    Mosey back to the Flag
    40 Merkins
    30 Supermans

    Mosey to Noah’s Ark
    20 frog leaps – Hands behind head

    Mosey back to the Flags
    10 Navy Seal Burpees- courtesy of Einstein – Merkin, right leg to right arm, Merkin, left leg to left arm, Merkin, Jump with Clap at top = 1

    Wall Freak Nasty IC x 10

    Mary IC x 10

    LBC, Mountain Climbers, Peter Parker, Jane Fonda, Monkey Humpers, Flutter Kicks, 100’s, Gas Pumps (BBQ led IC)

    Count-o-rama, Name-o-rama
    Welcome FNG’s Parcheezi, Mahoney, and Baggins

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    Circle up, Paw Paw prayed us out

  • Fri-yay! – from Russo

    54 this morning (temperature, not size of Pax, that was a triumvirate). Although, much like “Are you working hard, or hardly working?”, I rhetorically ask “Would it be better to have a Pax of 3 at 54 degrees or a Pax of 54 at 3 degrees?”

    Warmup – all 10x IC
    – SSHs
    – Imperial walkers
    – Toe touches
    – Self love
    – Good mornings
    – Arm circles

    Thang
    Mosey around old Mandy and lakefront, where at every other block or so, perform one of the following subs sets:

    10x Sealjacks IC
    10x Crab cakes
    10x Penguins IC
    10x Crunchy frogs IC

    Or

    10X Sealjacks
    Bear crawl around the square on the corner
    10x Donkey kicks
    10x Monkey humpers

    Once we made it to the seawall it was:
    – 10 IC Freak Nastys
    – 10 IC BSSs (2 is 1)
    – 10 IC step ups (2 is 1)

    At rips: 11s (modified down to 10s for time)
    – Durkins using the parking bump
    – Trip up and back down the stairs
    – Urkins using the parking bump

    Mosey back to the Pad, where 6:02 meant it was time for COT, Name-o-Rama, and prayer to close out, where we continued to lift up Akbar and his mom and Hammer and his work.

    Thank you to both of my compadres this morning and to the thousands of readers.

    SYITG

  • Marsh Mix Up – from Akbar

    YHC arrived early today in the gloom, just in time to see Pik and Hammer running down Lamarque. As we circled up, Pik mentioned that I had the Q today – at the 007. Figuring it was a mistake, since YHC was in Mandeville instead of Slidell, he let me lead. Today we hit the playground, ran to the Lakefront to visit the wall for some tempo work, short mosey to Rips for stairwork and holds.

    Conditions: 46 degrees
    PAX: Akbar, The Hammer, Waterpik

    Warm Up
    SSH, Grass Grabbers, Self-Love, Windmills, High Knees, Butt Kicks

    Playground OYO 3 x 10
    • Pull Ups
    • Hanging knee raises

    Run to the Lakefront down Marigny
    Wall
    • Tempo Derkins / Freak Nasty x 10 IC
    • Step ups x 10 OYO
    • Walking shoulder tap plank jack to sidewalk, mosey to Rips

    Rips
    • 40s Balls to the wall hold
    • 50s Wall sit
    • Superman, run stairs with 10 calf raises at top, Rocky Balboas

    Wall
    • Tempo Derkins/Freak Nasty x 10 IC
    • Step ups x 10 OYO
    • Bear Crawl to Rips

    Rips
    • Stone Mountain, run stairs with 10 calf raises at top, Rocky Balboas

    Mary
    • Balls to the wall hold
    • Wall sit
    • LBC, Flutter Kicks, Rosalita x 10 IC

    Count, Name, Pik prayed us out.

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    ‘Til next gloom – Akbar

  • R&R of the R&R – from Russo

    Mid 60’s, humid, foggy, puddles everywhere…the Marsh living up to its name this morning for a repeat of a R&R from YHC. I felt lazy driving up to the Marsh as I was soon to be joined by tandem runners Pik and Hammer.

    Warmup (all 10-15x IC)
    – SSH
    – Hillbillies
    – Toe touches
    – Torso twists
    – Grass grabbers
    – High knees

    Thang

    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block before each one.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom, as well as Hammer and his work. Also remember that the Ivan is this Friday (7:30 ruck start, 8 run start) and the Endurathon is coming up in March. Hammer is still looking for a couple more teammates.

    Stop 4 of the goal of Q’ing all NS AOs complete. Gipper, 007, and Lakefront up soon.

    Thanks for joining and / or reading.

    Until the next time, SYITG.

  • Tuesday morn at Granny’s – from Chewy

    The pax met up for a beat down last Tuesday at Granny’s house:

    Warm up:
    SSH x 20 IC
    IW x 20 IC
    My climbers x 20 IC
    SL bridges x 10 IC
    JF x 10 IC

    Balance work:
    Y balance UE x 10 each
    Y balance LE x 10 each
    Single leg RDL 3 x 5 each

    3,2,1 GO…
    3 inch worms, 2 broad jumps, 1 burner with a sprint x 5 rounds

    Jack Webb 1 merkin: 2 skwaats x 10 rds

    Catch me if you can with 3 burpees x 1 block

    COM: plank push ups, Is, Ts, Ys and Ws

    COT, prayers

  • Cottoneye Joe with a deck of death with PAULY D!!!! – from Jose10k

    Alright Gentlemen, another wild beatdown at the A1C. Warm-ups: SSH, followed by a burpee, SSH, followed by 2 burpees. A little prequel to a musical introduction that will follow. Some more stretches, all ic.
    Cotton Eye Joe time: The song plays while the PAX does SSH, everytime the words Cotton Eye Joe is sung, you do a burpee. (25 in total by my calculations).
    After that, we did the deck of death with a twist. Each person was assigned a suit, and each time their suit came up, they picked the exercise. We did everything from burpees, 8 count body builders, to merkins, diamond merkins, fingertip merkins, staggered merkins, yuri merkins, slow squats, lunges, side lunges, jane fondas, hello dollys, lbcs, big boys, freak nastys, etc..
    The two jokers: lap around the parking garage with sprints on the straight aways to finish off the deck. COT with a FNG. Now Bushwacker texted me last night to speak of the high standards of naming FNG’s, and the importance of giving them the right, appropriate name. David, Hogsbreathe’s friend, from Slidell needed an appropriate name. He was a fellow New Jersian. “D”avid who went to the shore, so I immediately thought of Pauly D from the Jersey Shore. Once I uttered the name, Hammer exclaimed it as well. If the two of us came up with the same name, then it was meant to be. So welcome to F3, “D”avid, or now known as Pauly D.
    If you get a chance gentlemen, please consider donating $43 dollars to Shooter to our fallen brother Cardinal. All that information is on slack. If you need help, just reach out to one of us for the info. Feb 3 is the Crazy Ivan where my nephew looks to repeat as grand champion, and the northshore looks to hold onto the freedom hammer. You don’t have to be a runner, there are ruckers too.
    Thank y’all for the opportunity to lead this morning. Y’all have a great Friday, and a great weekend. As always, SYITG brothers.

  • Murph at the Marsh – from Jose10k

    Simple: murph at the marsh with 6 of my brothers