F3 New Orleans

Author: Rudy

  • UPPER DECK – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, High Knees, Shoulder Shrugs, Imperial Walkers,
    Swimmers, Butt Kicks

    Thang:
    After a reverse lunge walk and sprint mix on our way up the ramps to the upper deck of the Justice Center Parking Garage,
    The Pax did a set of elevens with burpees up hill and merkins down hill
    Next Thang:
    Using the twenty four parking space striping, the Pax performed a StarJump routine:
    1 jump every other space, jog back, 2 jumps every other space, jog back, 1 jump plus 1 up to 13 for every other stripe

    Mosey back to the flag for times-up.

    Count-o-rama, Akbar leads us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • 8 Counts Steal the Show – from Fracsac

    YHC and Hokie took on the Westward Ho on a slightly muggy but dry morning. Started with a mosey to the pier, where the warmup happened. 15 x 8 count BB’s to round it off with some burpees as planes passed overhead.
    Mosey back to the parking lot for a little Dirty Mac Duece, where 8 count BB’s took up two of the spots for 24 more. We did other stuff too, and burpees as a plane passed overhead.
    Four corners in the parking lot with another 10 x 8 count BB’s, with other stuff sprinkled in, including burpees IC.
    Finished it off with a little Mary and a COT

    Perfect start to the day!

    SYITG

  • Better late than never – from Akbar

    YHC woke up to a foggy gloom to start the week out right. Wondering what the neighbor was doing leaving so early for work, a glance at the clock read 5:35. Undeterred, YHC kept on going and arrived at 5:45 – just in time for Waterpik to come running up after his solo beatdown.

    We saw two other guys at the playground doing pull ups and merkins and went to introduce ourselves. Turns out one of them was Awol, who has joined us at the lakefront in the past. Invites were issued to both to join us again and we headed to center court for COT. Pik prayed us out with intentions for one of his patients, and an upcoming interview for myself. YHC went back into the gloom for a quick workout before heading home.

  • Iron Pax week 4: We’re all super ants! – from Russo

    Pretty nice weather, a little on the humid side, but that’s picking nits, for the final week of the 2021 Iron Pax at the Lakefront this morning.

    Between a storm, a sinus infection, and vacation, YHC has been MIA for most of this year’s IPC, so my goal was to at least proctor and attempt some of the fun this week.

    As we gathered, Tanked Up took things to that next level with a (homemade) tee showing off his Raider Pride. Any Rummel alumni worth his salt (admittedly not much) knows the story of the Super Ants: an underdog Raider football team defeated the might Chalmette Owls (!!!) back in the day, and the moniker Super Ants made it into the newspaper write up (remember those?). From them on, a super ant is anyone that displays courage, heart, fight, and a motor that never quits (all characteristics of your typical college football “possession receiver”). Think Don Beebe running down Leon Lett. Danny Amendola. Abram Booty. Any Iowa receiver.

    I digress, but this week there was a colony of super ants that gave an incredible effort and pushed themselves HARD in the gloom.

    Pre Thang
    Quick warmup of seal jacks, cherry pickers, toe touches, and mummy kicks approx. 10x each, all IC)

    Thang
    A descending ladder, each set 25 reps, with a 25 yard run, followed by three burpees, and then 25 yards back for the next round of 25 reps.

    Rounds were:
    8 sets of curls (200 total)
    7 sets of squats (175 total, you get the picture)
    6 sets of overhead presses
    5 sets of kettle bell swings
    4 sets of merkins
    3 sets of thrusters
    2 sets of Bonnie Blair’s
    1 set of blockers

    Finish those, and you work your way back up the ladder, times for a total of 52:30.

    Major T claps to Grundy and Tanked up for setting the pace, but incredible effort and very little resting (excluding YHC) from what I saw.

    A mosey back from the Shaft and a COT closed us out with name-o-rama, announcements (F3/FIA mixer on the 21st and NOLA convergence on the 16th), and a prayer. Special appearance by Speedy and Cowbell, while Bean, Swoll Patrol, and an FNG had to scamper out early.

    Much respect to Zoolander for commandeering the coupons and markers and helping to coordinate this week. It was very much appreciated.

    Raider Pride and SYITG

  • 4 Good men making a better world – from Kenna Brah

    Warm up
    Light Jog, Butt Kicker, High Knees
    Hillbillies 30x
    Toy Soldier 30x
    Arm Circles 30x each move
    Rnd 1
    3 Rnds – 1 Min each ( 15 min )
    1. 4 Cones Jog around
    2. SSH
    3. Left/Right Over Cones
    4. Straight Sit up – Arms out
    Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
    Decline Merkins
    Single Leg Squats
    Ring Rows
    Side Leaning Pulls
    Xtra
    10 – Kneeling Getups
    On Knees Feet brace – lean forward
    Walk Back
    Balance work and squats on curb

    Announcement/Intentions/Prayer

  • Brick or Treat – from Rudy

    3 PAX in the Okwata gloom. Some other LVCC clown-car PAX decided to stay home, apparently. The path to the levee was definitely wet. Too wet, even for YHC. So instead, Frac, Baywatch and YHC grabbed some bricks from the Mini and headed over to the fountain to start our day off right. The fountain was flowing in all of its glory. A great place to get the blood flowing!

    Warmup with some stretching, SSH, IW and some arm circles (con bricks)

    Thang 1: What YHC calls (as of about 3 minutes ago) the “Leg Machine”. 2 PAX doing leg stuff, while one PAX runs a loop. Keep exchanging roles, so everyone gets plenty of chances to run while not missing out on any of the leg stuff. Go through step-ups, squats, lunges, monkey humpers, calf raises. And keep carrying your bricks.

    Thang 2: Over to the water for a Route 66 with Floyd Mayweathers (yes, with the bricks). That was a bit harder than I expected.

    Thang 3: Four Corners (at Canal). 10 Brickees, run up the hill. 10 Dying Cockroaches (yes, with your bricks). Brick-Bearcrawl across the neutral ground. 10 Merkins, run down the hill. 10 BB Situps. We got 3 cycles in.

    Moseyed back to the flag for COT. Finally dropped the dang bricks. I forgot how hard just holding the brick for 45 minutes can be… My forearms are still jelly.

    Thanks, Baywatch, for encouraging me to get back out to Okwata. Okwata – I’ve missed you of late, I look forward to making you part of the regular schedule again.

  • Obstacles aboard – from Shooter

    3 PAX posted at the Scramble to run through the streets of Mandeville. After a warmup of Toe touches, Torso twists, Windmills, Imperial walkers, Arm circles, Leg swings in and out and front and back all 10IC. Leaving out the park would throw the first obstacle with our gazebo covered with a tree down. Ran the standard route bypassing the barricades to Sunset point seeing all the crane trucks staged along the way.. Returned to AO and wrapped up with some staggered left/right Merkins 10IC, LBCs, Jane Fonda’s and Flutter kicks..

    Count, intentions for a fiend of Waterpik, COT..

    Thanks for the post Hammer and Waterpik, great to be back out at the Scramble!!! T 👏🏼👏🏼 to Zoolander for holding it down for the YHC the last few weeks..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • MaryAnne’s Mayhem at The Gipper – from TurboTax

    Some guys liked Ginger best, but YHC always found himself in the MaryAnne camp with the Professor. Until this morning in the Gloom, that is.

    The Gipper PAX tackled the latest and last installment in the 2021 IronPAX challenge, MaryAnne’s Mayhem. 52:30 minutes of hard work. YHC doesn’t remember anything of that nature happening on Gilligan’s Island but maybe he missed something. 200 coupon curls, 175 body weight squats, 150 OH coupon presses, 125 coupon swings, 100 Merkins, 75 coupon thrusters, 50 Bonnie Blair’s, and 25 blockees as well as multiple 25 yard runs and burpees were the order of the day. Everyone made their downpainment on the day and got their money’s worth this morning.

    Thanks for letting me lead guys.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.