F3 New Orleans

Tag: The Hammer

  • From Grover, with Hate – from Akbar

    YHC arrived to the gloom to see 2 shadows moseying down Lamarque, Waterpik and Hammer getting in a Lagniappe block after their usual run to the AO. At 70 degrees, maybe the last warmish day before the cold front moving in this week.

    A quick trip to Hattiesburg yesterday had Grover and I painting a deck, when YHC realized he had the Q. Over sweet tea and pizza, Grover picked out the exercises for the beatdown with a Grinchlike evil grin.

    Mumblechatter was a plenty as usual, catching up on the weekend. Pickaxe broken his wrist, Russo’s beatdown, soccer, Pik becoming a bus driver.

    Warm Up
    Toe touches, SSH, Cherry Pickers, Self Love, Imperial Walkers, Grass Grabbers

    Head over to the playground for 3 x 10 Pull Ups and Low Slow Squats OYO/IC

    Head to Granny’s for the main thang.

    Benches: Slow low Dirkins and Freak Nasties. IC x 12,8,5 for each

    Grass patch: Lunge walk half way, bear crawl to the end x 3

    Stairs: exercises at the bottom x 10 OYO, run up the stairs around the Pilot House, exercise at top x 10 OYO, rinse and repeat.

    Stone Mountain, Monkey Humpers, Slow Squat, Irkins, Sister Mary Catherine

    Back to the Marsh for more Dirkins/Freak Nasties – 10/8/5 IC with lunge walks and Bear Crawls on the court in between

    Mary
    Freddy Mercury, Stone Mountain, Merkin, Little Manny Crunches, Monkey Humpers, x 10 IC. 1 minute plank.

    Count, Name, and YHC prayed us out for Zoo’s dad, Waterpik’s father in law, Pickaxe’s wrist injury, and a chance to influence others for good this week.

    Announcements:
    Bushwacker’s camping trip Nov. 11-13 and M’s 40th birthday Saturday November 5th, Halloween costume party.
    Convergence next weekend in NOLA
    Possible Russo Halloween beatdown Sunday afternoon, stay tuned to slack.
    Sign up to Q!

    Until next gloom – Akbar

  • Upper Deck with a Deck – from Einstein

    Cool – mid 50s atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Arm Circles, Neck Rolls

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-hearts, Jose10K-spades, Hammer-diamonds, Fletch-clubs
    one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that amount of the card.
    The pax came up with a lot of good calls; diamond merkins, seal merkins, standard merkins, burpees, crackin-burpess, man-makers, shoulder-tap merkins, hand-release merkins, squats, lunges, freak nasties, leg lifts, crunches, peter-parkers, etc.
    Joker #1 – back-peddle down and up the inclined ramp
    Joker #2 – one minute of Rocky Balboa

    With continous motion and no laying around, everyone worked up a good sweat.

    BBQ missed it all, again – his sweat-o-meter KCC hat would have registered way south of the top squatchee button.

    Count-o-rama

    The Hammer led us out with a prayer

  • Fit as a Fiddle – from Akbar

    YHC arrived to 4 shadows on the basketball court at 5:14 today, the pax already in deep mumblechatter. Still sore from IPC week 4, we would stick to the normal Marsh route starting at the playground and heading down to Rips and the Wall. The exercises came from an article I read in Men’s Health UK called Fit As A Fiddle, but are really just the same as here in the good ole US of A.

    Warm Up: SSH, Imperial Walkers, Hillbillies, Grass Grabbers, Self-Love

    Head to the playground for 3 sets of Merkins 12,8,5 IC and Inverted Rows 10 OYO

    Mosey to lakefront stopping at intersections for Diamond Merkins 12, 8, 5 IC and Deep Squats with a 3s pause at bottom, IC x 15. Superman’s and Jump Squats x 15 IC

    Head to Rips for 1 set of Single Leg Calf Raises x20, Irkins OYO, and regular Calf Raises x 20 IC

    To the wall for Freak Nasties x 20 IC and Jump Squats. Head back to the Marsh stopping for Supermans and Jump Squats along the way.

    Circle up for Mary of Merkins and Deep Squats with 3s hold IC. Plank with single leg lifts x20 IC. Nolan Ryans x 10 IC each side.

    Count, Name, and Hammer prayed us out.

    Announcements – IPC week 5; Wednesday night bible study

  • IPC Week 3 – Mrs. Burns – from Akbar

    Saturday, what a great day. YHC hasn’t really thought about it lately, but it’s true. As Wicket told me after Coffeeteria – On Saturdays I get to go to F3, wear my gym shorts all day, play with friends, don’t have to do school, and eat donuts and pancakes. That’s good, and so was the beatdown.

    YHC and Wicket arrived early to set up, seeing Pik and Speedy for the pre-thang 2miler. Circle up for the flag just in time to hear loud crying – Hammer brought Machete out for a beatdown. Machete cried pretty much the whole time, until we started the warmup. The cadence call was like a lullaby for the young man.

    Everyone arrived and we started out with warm ups x 10 IC, except for 1 exercise that was x9IC. SSH, arm circles front/back, imperial walkers, hillbillies, high knees, butt Kicks, self-love, toe touches, and grass grabbers.

    Grab blocks, head to the tree/start line and instructions were given.

    Week 3 was called Mrs. Burns, doing 571 reps to honor Kathleen Walzer and her fight with pancreatic cancer for 571 days.

    5 Rounds + one extra 400m run at the end. 571 reps for time

    20 Overhead Presses

    20 Burpees

    20 Curls

    20 V Ups

    20 Goblet Squats

    13 Manmakers

    400m run

    Grundy, Tank, and Steve were out of the gate fast. Wicket did some stuff, then put on my shades and decided to DJ for a while – then got back to work. This was brutal. The workout pretty much took everything out of you making the run harder. So instead of making up time on the run, it was more recovery. Halfway through a guy joined us that was unrecognizable, and I thought we may have another Fly By EH. But it turned out to be Gronk who we haven’t seen in a couple of years. Great to have you back man.

    T Claps to the top unofficial finishers, meaning the guys sitting on the wall while everyone else was still working hard. Grundy, Tanked Up, Steve, and Hammer

    Time called, with a short rest in the grass. A brief glimpse of Jose 10k holding Hammers legs over the seawall. YHC figured Machete had dropped a baby toy in the water. Hammer waded in the murky water to retrieve only his hat. Which is much better than dropping a toy.

    Head back to the flag just in time for Count and Nameorama.

    YHC closed us out with this prayer – which was said each day the Kathleen Welzer had pancreatic cancer:

    “Lord, we thank you for this day. A day we get to choose. We get to choose between darkness or light. Today, we choose light. Amen”

    Coffeeteria at Book and the Bean:

    Great work today guys, way to push hard and get it done. 1 more week and IPC is in the books.

    SYITG – Akbar

  • Mixed bag! – from Shooter

    With a nice cool front in store, 7 PAX decided to take the Red pill this Gloom and get better in the category of Fitness.. Q had a mixture of levels containing ruckers, runners and joggers to satisfy.. So after a brief warmup of 10IC SSH, Imperial walkers, Windmills, Toe touches, self love and cherry pickers, YHC instructed the RUNNERS in Cowbell, Hammer and Waterpik to journey out the ole path of the Scramble down Messina and through the loop and to the pier (still no progression) back to the AO. Ruckers in JV and Russo set out for 15 mins out and back while Chewy and YHC jogged Messina straight away to the pier and back looping back for the six upon returning. In all the runners completed 3.8 miles while the joggers logged 3.1 and the ruckers somewhere around 2 miles for the gloom. Once back at the AO PAX completed LBCs, hands to heels, wife pleaser’s, flutter kicks and Jane Fonda’s Ic 15IC for all.

    Appreciate you gents for the post, and any Mandevillians out there looking for some extra work checkout Bacchus’ Q at the newly named Splash pad Friday at 0515..
    Anyone further north can join me at the A1c with Jose10k and the Covington crew..

    Appreciate Cowbell for closing in prayer with intentions offered up for the travels of JVs family this weekend and Waterpik’s father in law with his current health..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • 100/200/300 Dora-Hammer Style – from Jose10k

    A great way to start your weekend off right: a beatdown at the A1C. Where else can you have the average age of participation over 55, gasous emissions from Hammer that could be weaponized and used to torture terriorists?
    The Thang: A hammer style dora on the side of the parking garage. Partner one runs a lap, while partner 2 completes the exercises. 100/200/300 big boys, squats, merkins. 2 calf raises each step back to the the top for some 4 corners. 7 reps at each corner, then 14, 21, and finish with 28. Merkins, Squats, Big boys, lbcs. Hammer pushed me to finish it right at 6, COT, prayers for JV and my family. Run to remember next Saturday, Russo’s Q tomorrow. Thanks for letting me lead Brothers. SYITG!

  • The Incredible Weight of Zero* – from Steve

    Week 0. Meaningless. Inconsequential. Akin to a preseason Saints game with Ian Book in for all four quarters. A mere hors d’oevres for the real deal, which starts next week. A warm up, really.

    I’m sure the seven pax that posted – most of them blithely unaware of what was to go down this morning (despite the leak on slack) – would agree with this. I am sure they would not have preferred to do the simple four corners mosey down to the lakefront and back that YHC had originally planned. I mean, these Greenwood guys gently ramp up the Iron Pax challenges each week anyway, right?

    Ugggghhh… let’s hope not. The Fat Coe Sandwich, as this beatdown is called, is a brutal joke for a week zero beatdown. It consisted of:

    – 20x Squat Thrusters w/ coupon, 20x merkins. Rinse and repeat 5x.

    – Bear crawl 100 feet, burpee broad jump back (3x burpees, 5x jumps). Rinse and repeat 3x.

    – 20x Squat Thrusters w/ coupon, 20x merkins. Rinse and repeat 5x.

    Woof. That’s rough. For a Monday morning, that’s real rough. And for a Monday morning where you ran a few miles from your home to the Marsh, well, that’s just plain mean. (As always, t-claps to Hammer and Waterpik.)

    Luckily we had Bacchus, a Southshore transplant that Quarterpipe EH’d the night before, post and inspire us with his incredible athleticism. For a guy that hadn’t posted in two years (I believe?), this guy was unbelievable. I mean, if I hadn’t proctored the event myself, I probably wouldn’t have believed it.

    To see him go toe to toe with Bushwacker, the man whose bear crawl is as fast as my running, was just incredible. While Bush still had the edge on the crawls, Bacchus’ broad jumps were something to behold. Eventually he just outpaced us all, by a long shot. And it wasn’t just the endurance and speed, he was slinging those cinderblocks like they were nothing. It’s like Grundy, Tank, and Cowbell somehow had an incredibly tall child together.

    YHC cannot recall the times – I know Bacchus was in the 18 min range (almost 19 mins) and Bush was in the 21 min range, and everyone else was 25 mins and beyond.

    Incredible job, everyone. To get out there on a Monday morning and complete this challenge – or even attempt it – is incredibly inspiring. T-claps to Akbar, who prodded me to run with this instead of something easy. And t-claps to Bacchus, of course, for his first Northshore post and a memorable one at that.

    And hey, as it sounds like Week Zero could ultimately provide an edge in the case of a tie breaker, well, this month’s contest – on the Northshore at least – could conceivably already be in the books.

  • Kickball Redeaux – from Akbar

    21 strong at the Lakefront for a redeaux of Kickball. This time, it was simple.

    Conditions
    Wet, muggy, just another day in SE Louisiana.

    Warm Up
    SSH x20 IC, Grass Grabbers, Butt Kicks, Self Love, High Knees, Imperial Walkers, Mountain Climbers, Merkins – x15 -10 IC

    Thang
    Mosey to the baseball field, count off 1’s and 2’s and teams were made. Regular rules apply this go round, with exercises called by QIC at random of Merkins and Sister Mary Catherines. Team 2 came out strong with a big lead, while Team 1 went 3 and out pretty quickly. A modification was made to not let all the kids kick first, and it was better. After a couple of innings, we were getting stomped. At this point, Mathlete had a suggestion that YHC implemented- Team 2 would have to Bear Crawl the bases to give us a chance. We made a short rally, but still got squashed by double digits.

    We headed back to the flag a little early since we didn’t really exercise that much and YHC implemented the Red Hot Chili Pepper. A standard of Hogcycle, we did Merkins and Squats to finish out in 3 rounds. Merkins and Squats x20 IC, Merkins and Squats x15 IC, Merkins and Squats x 10IC

    Count, Name
    Announcements

    Sept 10 5k/5mile at Covington trailhead

    Iron Pax is coming in September

    Hammers bible study Wednesday at 8:30 at the Crisi Pregnancy Center

    Bubba prayed us out with special prayers for JV’s Grandma who passed this morning at 98.

    Head to Coffeeteria and called it a day

    Thanks for following my lead – Akbar

  • Reps and repeat at the A1c!! – from Shooter

    Rolled in hot at the A1c to the sights of 4 PAX at the top of the garage.. Along the way up YHC dropped off coupons at different locations for the morning beatdown.. Having thought of the beatdown the previous day, Q quickly realized upon arrival he had forgotten the deck of cards, which was to be used while the PAX alternated rotations through the 3 stations.. So, quickly exiting my vehicle and jumping straight into warmup, YHCs started thinking of the alternatives and the lack of proper planning quickly became apparent with some of the cadence being off. Jose10k quickly corrected the Q with his sharpest of mind when it comes to Math.. Guess your mind is much clearer at 0515 when one has already technically completed somewhat of a beatdown before anyone else had arrived…
    T👏🏼 to 10k for staying committed to the ISI issued out by Zoolander earlier in the month..
    Let’s begin
    Warmup
    10IC Good mornings, Toe Touches, Air presses, seal jacks, self love and arm circles..

    Thang

    Reps of 60, 40, 20 for the first series around..

    Each PAX took turns cycling through 60 count jump rope, 40 curls for the girls with tuck plate and 20 squats..

    Said HIM work through the circuit was the clock so to speak as the remaining PAX did stated work of upper body, core and lower body with rep counts of 10, 20, 30..

    Rounds consisted of Merkins, Big boys, lunges, Carolina dry docks, bicycles, Sister Mary’s, 8ct body builders, LBCs, 60deg lunges, Irkins, hands to heels, jump squats, Diamond Merkins, American hammers, and squats..

    With the first cycle taking roughly 25 mins we cut rep count in half of all said exercises and R/R for the 2nd round..

    Appreciate the post gentlemen always great to start the day with HIMs like each of you this Gloom..

    Thanks to Jose10k closing with 🙏🏼…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 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!!