F3 New Orleans

Tag: The Hammer

  • Milestone Memorial Day Murph – from Akbar

    13 for the Memorial Day Murph at the Milestone Marsh. Mumblechatter was strong and the weather was stifling hot, muggy, and brutal.

    PAX: Speedy Gonzalez, Bird, The Hammer, Parrot, Zoolander, Steve, Shooter, Tanked Up!, The Manny, Chewy, Jose 10k, TruCoat, Akbar

    Warm Ups: SSH, Self-Love, Arm Circles, Grass Grabbers, Windmills, Overhead Claps, Slow Squats

    Thang: The Murph

    1 mile run to the Lakefront wall and back

    100 Pull Ups

    200 Merkins

    300 Squats

    1 mile run to the Lakefront wall and back

    Count-o-rama, name-o-rama

    Trucoat shared personal experiences of how tough battle can be, reminding us that the wars fought don’t end on the battlefield – but can carry on for a lifetime. Shooter prayed us out with thanks and honor to all U.S. Military who have served and will serve, honoring those who died while serving our country.

    Announcements:

    Spartan Dallas in October – se Zoolander or Hammer for sign up information

    T shirt order ends in 6 days.

    Coffeeteeria at Zoolander’s house

    SYITG,

    Akbar

  • Til the Medicine Takes – from Akbar

    Mid day text from Whacker alerted YHC that rain was in the forecast. Even when there is an 80% chance of rain, there is an 80% chance that it won’t rain. Last minute change to the Marsh was necessary. We finished the original workout in 30 minutes, which is the average time it takes a medicine to start working. Good thing YHC has done this before, we filled the time quite nicely – with only 1 moment of thought blockage.

    PAX : Baby Yoda, Duke of Hazard, Buttsplice, The Hammer, Jose10k, Russo, Trucoat, Brexit, Bushwhacker, Grundy, Zoolander, Steve, Akbar

    Warm Up:
    SSH, Grass Grabbers, Arm Circles, Self-love, IW, Hillbillies, Windmills

    Thang:
    Full body 4 ways: with runs and bear crawls in between. And some other stuff made up on the spot – Steve Style.

    Each set included 2 exercises, performed with 4 variations: Cobra style, regular, fast, and a 10 count hold in the middle of said exercise to finish. x10 IC each round

    Round 1: Merkins, Lunges, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 2: Stone Mountain, Freak Nasty, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 3: Pull Ups, Supermans, Bear Crawl on the court, run back.

    Intermission 1: Bear Crawl court again, sprint back.

    Intermission 2: Swerkins (Knee Tuck Merkin with feet on the swing) while partner holds Chill Cut – 3 sets

    Another set, 3 rounds of Freak Nasties and Bulgarian Split Squats x10 IC.

    Sprints on the the basketball court, high knees and run, then 11’s of Crunchy Frogs and Little Manny Crunches. There may have been other things as well.

    Mary – Flutter kicks IC for 1 minute

    Count, Name, and Zoolander prayed us out.

    Announcements
    Atlanta Beastrun in October – still taking sign ups.
    Brexit VQ / Birthday Q next Saturday
    Saturday Q sheet is full through June 22

    Thanks for the opportunity to lead –

    SYITG, Akbar

  • Buns of Steel – from Akbar

    3 at the Marsh for an early morning get together – starting the week out right with good conversation and sweat. School, inflation, a little bit of baseball, and always wondering why people drive up to the park and sit in their cars at 5:30 am. They must be related to Soccer Girl.

    Here is how it went.

    WU – SSH, Grass Grabbers, Windmills, arm circles, self love, hillbillies, imperial walkers

    Trying to stay away from Glutes this morning, we mosey to the playground for 4 sets of 10 pull ups, calf raises, hanging knee raises, and 10 count dead hangs

    Mosey to the Lakefront wall for Freak Nasties and Shoulder Taps x10 IC, then Scuba Steves and Glute Bridges each leg x10IC. Yes, we did more Glutes, on accident.

    4 sets of that rotation and we ran back to the Marsh stopping for Merkins and Abs.

    Mary – Plank til time.

    YHC prayed us out for safety, those with exams and graduation, and for good influences in our lives.

    Announcements:
    Memorial Day Murph at the Marsh 6:30am start
    The Atlanta Beast run- talk to Hammer if you want to go

    Thanks for the post, always a great way to start out the week.

    SYITG – Akbar

  • Nickel and Dimed to Death OR Steve Is a Mean Stupid Face – from Bushwacker

    First off, let’s just take a moment to recognize the Pax that got out there early for the pre-thang – I think there were 7-8 guys? And that’s not counting Jose and JV, who started even earlier to roll at their own pace. AND, an additional t-claps to Jose for not only EH’ing JV, but also for getting out to the Marsh extra early for a pre-pre-thang of 30 minutes of pull-ups.

    And I’d argue we were off to a good start even before that, when in the wee hours of the morning the temperature mercifully dipped down into the mid-60’s. That small fact made all the difference – were it not for those 8-10 degrees, JV (by his own admission) would’ve punched that guy on roller blades in the face. And hasn’t Christian Slater suffered enough these last few years?

    Usual warmorama (can you decode them all?): WM’s, IW’s, GG’s, HB’s, AC’s, SSH’s. And 20 Merkins OYO.

    Split Q today, with YHC (Steve right now), up first. I tried to find the most pricker-filled patch of grass to mosey to for our first set of:

    Nickel and Dimes I:
    5 burpees, 10 hand release merkins, then SSH until next minute – for a total of 5 minutes. (Shout out to Catfish who taught me that one way back when.)

    Many noticed PI’s entrance at this point, but few saw Zoolander’s sly exit.

    Next up: Partner Races (or foot races, if Turtle had been there):
    Line up at the start of Marigny for a sprint down the longest block known to man. Winner does 10 merkins, loser 10 burpees.

    Tank, who positioned himself as the final sprinter, noted that every guy looked good running that block. “If I was passing by and saw those guys, I’d say, ‘Wow, those guys are athletes.’” High praise from the leader of the gazelles.

    Back at the pricker-filled, ant-infested (sorry Bird) patch of grass for:

    Nickel and Dimes: First Blood Part 2
    10 Sister Mary’s (2:1), 5 squats, plank until next minute. 5 minutes.

    And another partner race down Marigny, with winner taking 10 merkins, loser 10 burpees.

    There were plans for Nickel and Dimes III: Nickel and Dimed With A Vengeance, but thankfully Bushwacker had arrived and it was time to cede leadership duties. Even I was hating myself by this point. (Though I’ll point out, quite a few guys still had plenty fuel left in the tank for Wacker – including Russo, who was somehow able to calculate the age of Madonna’s hoo-ha in between Side Straddle Hops [approx. 130 yrs old, if I heard correctly].)

    So without further ado, time to turn the pages of this backblast over to the man himself, the Wacker of Bushes (and here you thought he was the long-winded one!).

    Geez! Chatty Cathy, huh, guys?

    Anyhoo, YHC got a taste of this race business (10 Burpees courtesy of Mr “I’m not really trying hard” Tank), and no thank you sir! Instead, a healthy order of circuit training was on the menu.

    All OYO, plank for the 6:

    50 100s, 40 SSH (single count), 30 Freddy Mercury’s (2is1), 20 Jump Squats, and 10 Burpees. 1 lap around Noah’s Ark and plank for the six. I reckon we made it through 5 or six rounds, with the final lap continuing to the flag.

    COT

    Count, Name, Steve prayed us out. Guys, I don’t know why you put up with Steve and his shenanigans, but I know he appreciates the allowance of said pied piper status. On a much more humble note, I appreciate this brotherhood and the ability to contribute in any small way to its lively and fulfilling existence.

  • Nickel and Dimed to Death OR Steve Is a Mean Stupid Face – from Bushwacker

    First off, let’s just take a moment to recognize the Pax that got out there early for the pre-thang – I think there were 7-8 guys? And that’s not counting Jose and JV, who started even earlier to roll at their own pace. AND, an additional t-claps to Jose for not only EH’ing JV, but also for getting out to the Marsh extra early for a pre-pre-thang of 30 minutes of pull-ups.

    And I’d argue we were off to a good start even before that, when in the wee hours of the morning the temperature mercifully dipped down into the mid-60’s. That small fact made all the difference – were it not for those 8-10 degrees, JV (by his own admission) would’ve punched that guy on roller blades in the face. And hasn’t Christian Slater suffered enough these last few years?

    Usual warmorama (can you decode them all?): WM’s, IW’s, GG’s, HB’s, AC’s, SSH’s. And 20 Merkins OYO.

    Split Q today, with YHC (Steve right now), up first. I tried to find the most pricker-filled patch of grass to mosey to for our first set of:

    Nickel and Dimes I:
    5 burpees, 10 hand release merkins, then SSH until next minute – for a total of 5 minutes. (Shout out to Catfish who taught me that one way back when.)

    Many noticed PI’s entrance at this point, but few saw Zoolander’s sly exit.

    Next up: Partner Races (or foot races, if Turtle had been there):
    Line up at the start of Marigny for a sprint down the longest block known to man. Winner does 10 merkins, loser 10 burpees.

    Tank, who positioned himself as the final sprinter, noted that every guy looked good running that block. “If I was passing by and saw those guys, I’d say, ‘Wow, those guys are athletes.’” High praise from the leader of the gazelles.

    Back at the pricker-filled, ant-infested (sorry Bird) patch of grass for:

    Nickel and Dimes: First Blood Part 2
    10 Sister Mary’s (2:1), 5 squats, plank until next minute. 5 minutes.

    And another partner race down Marigny, with winner taking 10 merkins, loser 10 burpees.

    There were plans for Nickel and Dimes III: Nickel and Dimed With A Vengeance, but thankfully Bushwacker had arrived and it was time to cede leadership duties. Even I was hating myself by this point. (Though I’ll point out, quite a few guys still had plenty fuel left in the tank for Wacker – including Russo, who was somehow able to calculate the age of Madonna’s hoo-ha in between Side Straddle Hops [approx. 130 yrs old, if I heard correctly].)

    So without further ado, time to turn the pages of this backblast over to the man himself, the Wacker of Bushes (and here you thought he was the long-winded one!).

    Geez! Chatty Cathy, huh, guys?

    Anyhoo, YHC got a taste of this race business (10 Burpees courtesy of Mr “I’m not really trying hard” Tank), and no thank you sir! Instead, a healthy order of circuit training was on the menu.

    All OYO, plank for the 6:

    50 100s, 40 SSH (single count), 30 Freddy Mercury’s (2is1), 20 Jump Squats, and 10 Burpees. 1 lap around Noah’s Ark and plank for the six. I reckon we made it through 5 or six rounds, with the final lap continuing to the flag.

    COT

    Count, Name, Steve prayed us out. Guys, I don’t know why you put up with Steve and his shenanigans, but I know he appreciates the allowance of said pied piper status. On a much more humble note, I appreciate this brotherhood and the ability to contribute in any small way to its lively and fulfilling existence.

  • These Hands, They Look Like Good, Strong Hands (or: Are You Happy To See Me, Or Is That a Buck Moth In Your Pants?) – from Steve

    [*Again, a situation where YHC could use a GIF (hard g, soft g, doesn’t matter), for those who didn’t grow up with a luck dragon named Falkor, being chased through the swamps by The Nothing and a bad tempered, green-eyed wolf. And as for the buck moth in your pants, well, that’s not something we’re going to delve into here… file that as one of those had-to-be-there moments.]

    So. A fairly big (six!) crowd at the Pad this humid morning – and, incredibly, Bushwacker somehow simultaneously posted to both the Splashed and the A1C. He and his clone are working overtime this month to blow the lid off those Pax Miner charts.

    But – before Bush’s clone rolled in with a buck moth in his pants, and before any of the other guys rolled in – it was just Russo and some young woman with a knee brace knocking around a soccer ball. She kept suspiciously re-parking her car in various spots around the trailhead – maybe looking for some privacy? Unfortunately for her, on this particular day we happened to be bear crawling all around the trailhead, which proved slightly awkward when every now and then we’d turn a corner and catch a glimpse of her coming out of a thicket of bamboo with her ball. It was very bizarre, though I’m guessing she thought the same – seeing six men crawling up the corridor and down the street.

    And that, obviously, was the main order of the day – bear crawling. We started on the eastern-most end of the corridor, crawling the long straightaway first before stopping for:

    10x merkins
    10x slow squats
    10x Apollo ohno’s (2 is 1)
    10x star jumps

    More crawling, this time to the stage, and again the same 4 exercises. Then to the west end of the corridor, and yeah, you get the idea. We eventually found ourselves at the bus depot for the usual leg business:

    Step ups, freak nasties, step downs, freak nasties, Bulgarians, freak nasties, jump overs, freak nasties – all x12 IC.

    Bear crawling our way back to the start, we swapped out the initial 4 “rest” exercises for:

    10x big boy situps
    10x crunchy frogs
    10x american hammers (2 is 1)
    10x 100’s (4 is 1)

    This is when things started to get a little dicey and when YHC realized just how soft I’ve gotten lately – quite literally. I guess wearing gloves the last few years has made me a baby because my hands have been jacked up since that beatdown. I don’t know if it was the loose gravel or what, but I’ve got blisters all over them. And the big boys would’ve likely have added a flayed coccyx to the list of injuries (hmm, that does not sound right), but most of us wisely took to the grass for those.

    COT and Pelican prayed us out. Thank you gents for the camaraderie, the push, and the opportunity to get out there and get stronger alongside you. I appreciate you guys.

  • Winston Cavendish – from Shooter

    https://norfolkdailynews.com/news/veteran-cop-was-the-real-mcgruff/article_a1fcdd20-595a-11e5-b1e0-ab18827f3ee6.html

    When you see Mr. McGruff now you will know the reason. Thanks to all the PAX this morning sharing there theories about our new attention at the Scramble. Most importantly thanks to The Hammer for doing the research to find out that a St Tammany parish resident Sgt. Cavendish of the Sun PD was actually the real McGruff back in the day..

    Warmup brief
    Toe Touches, butt kicks, Cherry pickers, Mountain climbers, leg swings forward and back and side to side.

    Runners 4.3 and Ruckers 20 out and 20 back. Welcome to FNG KickFlip and Chewy EHing two FNGs in the last two months..

    Count, announce, COT

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Marsh Moonset – from Akbar

    The Spring Tease ended with another cool front, which was welcome to the Pax this brisk gloom. The past two Mondays have been difficult for YHC, since the Lakefront beatdowns have been brutal. Mondays plan was to take it easy on Chest, Legs, and Abs, but Shoulders hurt too – so let’s just pretend the Murph didn’t happen then.

    Warm up:
    SSH, Shoulder rolls(f/b), Grass Grabbers, Self-Love, Arm Circles (f/b), Imperial Walkers, Hillbillies, Windmills

    Mosey to the Lakefront stopping for 5 Merkins, 10 Squats, 15 Abs of choice

    Arriving at the Lakefront, we took in an amazing Yellow Moonset behind the Causeway. When the moon is low in the sky, it tends to have a yellow orange hue because the Moon’s light travels a longer distance through the atmosphere.

    Yellow Moons also have positive spiritual meanings such as peace, optimism, abundance, balance, and prosperity. Some people perform rituals like a moon bath, meditation, or thinking about our desires.

    Our ritual was the Freak Nasty, Bulgarian Split Squats, and 11’s of Stone Mountains / Rocky Balboa’s with a run up and down Rips stairs on each round.

    Elated, we moseyed back without stopping for exercises and returned to the court circle for Mary. Freddy Mercury’s, Single Leg Glute Bridges, Hello Dolly, Rosalita, and a 3 second plank.

    Count, Name, and YHC prayed us out.

    Announcements:

    Zoorich Classic this Saturday, bring your frisbee unless you want to use one from Dollar General.

    Spartan Run in Dallas mid-October – 7 are in, get with The Hammer if you want to go.

    SYITG – Akbar

  • Here comes the humidity!! – from Shooter

    With summertime approaching, the Scramble proved to bring out the perspiration. Although the temperature was in the 70s the humidity had to be between 90-100… & PAX posted and made the most it.. After a brief warmup of Hillbillies, Windmills, good mornings, grass grabbers and a Al Gore hold circle with a jump squat around the PAX to 100.. 2 Ruckers set out for 20 out and back while the remaining 6 moseyed the sidewalk route. Runners returned first and completed some Core WW1 sit-ups, flutter kicks and wife pleasers. A scramble would not be complete without a 20 count OYO of Merkins..

    Glad to be back and appreciate the post gentlemen. Until the next Gloom 👍🏼👊🏼✌🏼!!

  • No Chest Day – from Akbar

    First beatdown with the skeeters at the Marsh this year for YHC, as Hammer and Pik joined the gloom with everyone sore from Chewy’s 8 year beatdown. Upper back, shoulders, and chest were out, with minimal legs. Blocks were in.

    Warm Up: SSH, Grass Grabbers, Toe Touches, Windmills, Arm Circles, Self Love, Overhead Claps

    Head over to the playground, newly refurbished, for 4 sets of 10 pull ups and 10 squats.

    Head down to the second intersection toward the Lakefront and return for a nice mosey and start of the weekend catchup.

    Thang: Blocks and Mosey’s

    Start at the corner of the Marsh for 10 reps each of Curls, Rows, Triceps Extensions, Squats, and Around the Worlds, mosey down to the first intersection for 10 reps of Superman’s and Legs.

    We continued in this fashion for 3 or 4 sets, adding 5 reps each time and even some Chest Presses without thinking. Then headed back to the circle for abs.

    Mary
    Hello Dolly, Rosalita, single leg Glute Bridges, Jane Fonda’s, Penguins, and finished with LBC’s – al x10IC.

    Count, Name, and Hammer prayed us out.