F3 New Orleans

Author: Shooter

  • “Oh Wacker Sir Wacker where art thy Wacker!”

    Well, 6 PAX circled in anticipation of the Wacker’s arrival. As the clock ⏰ struck 0515 site Q present took charge of the helm. Brief warmup all IC 15 Toe touches, Grass grabber, Windmills, Scorpion kicks, reverse dying cockroach (actually Superman or something of similar comparison), Torso twist, Cherry pickers and 15 OYO squats.

    Started our Mosey with Zoolander asking about intervals and with no plan of a repeat from the week before YHC started thinking of Steve and his days previous ascend at the Courthouse. So Q decided the PAX would complete exercises at each passing of Monroe/Massena. Anticipating 4 rounds YHC and the PAX could only pull off 3 rounds.

    R1 15 of each Merkins, Big boy sit-ups, jump squats, R2 20 R/R, R3 25 R/R. With time running short PAX arrived back 3 min late for a quick count, COT with Speedy who graciously prayed us out..

    👊🏼👍🏼✌🏼 Till the next Gloom

  • Sprints with Tabata voices.

    Well YHC learned this morning that you get what you pay for, and just because the voice is the same doesn’t mean the result will be. 10 PAX assembled at the Scramble this Gloom for our normal 5k. Q decided he would like to bring back a similar format offered up by Chewy awhile back. After being destroyed by Cowbell the previous day Q knew he would not be paying attention to any upper body on this day, with the exception of loosening up some of the soreness already being felt. When Zoolander says he is sore, than you know the previously delivered beatdown was torture. PAX warmup consisted of 10IC Torso twist, Toe touches, Windmills, Superman’s, Scorpion kicks Imperial Walkers and ATM circles..

    Instructions for the 5k Mosey a modest pace for 2:30 then sprint for 25 secs R/R the whole time.. Wanting to contain the PAX would prove impossible, Waterpik, Cowbell and Steve harnessed as long as they could but once we made the turn off they went.. Zoolander and Akbar kindly made sure Jose 10k didn’t take the wrong turn then caught up with the PAX at the pier for a brief moment till Zoolander unleashed on the final straightaway to catch the thoroughbreds out front.. Goose graciously accompanied the Q while Speedy and Pixie Stixs respectably paced the majority of the way and finished strong..

    With time remaining YHC decided to focus on core for the rest.

    20IC 100s, Freddie Mercury’s, Little Manny Crunches and finished with a repeat of 100s..

    T 👏🏼 to Jose 10k and the dedication to go out of his way to not only pickup Speedy but also to journey further South to post with his F3 Mandeville brethren.

    Now I did hear some mumble chatter about how it would be nice to have an AO close to ones area..

    Suggestion:

    Also T 👏🏼 to our young leaders in Pixie Sticks and Speedy for being disciplined to post on such early Glooms.

    Thanks to Waterpik for leading us out in 🙏🏼!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • “Mama said there’d be days like this!”

    Well 9 PAX converged on Grandmas House on this Tuesday Gloom. YHC was running on Cowbell time due to an episode with his garage breaking in retracting mode, so I quickly scrambled looking for the wife’s keys to remove her vehicle in case she awoke and tried to head to the local Starbucks. Well “Mama said there’d be days like this!” Arriving at the trailhead T 👏🏼 Cowbell leading the PAX to 25 IC SSH to begin until the Q finished tying his shoes.. Assumed the warmup with 15IC Arm circles, Cherry pickers, Arm presses, Imperial walkers, Hillbillies and finished with 25IC Mummy kicks…

    Started our journey to the tunnel too partake in what the Exicon calls “Bridge over the Nest” but today’s would be named “Tunnel under Florida street” after further consideration. Consists of partnering up P1 does exercises of 10 Squats, Merkins, LBCs while P2 Bear crawls once complete P1 picks up P2 Bear crawls and proceeds as we go from one side to the other. As Forest Gump says “well I have come this far, so I turned around and kept runnin” probably not correct on that one but if the Hammer is reading this feel free to correct. PAX r/r total of 4 rounds. Moseyed back to the trailhead where the Q called out Aiken legs which was actually Leg Wrecker in the Exicon. Consists of 2 groups one holds Al Gore while other Squats and leg lunges 20 yards or so then flapjack takes place and we continue for 2 rounds.

    Closed with Jose 10k leading the PAX with the most recent core ISI of 10IC Dr “Ws”, nice job on that count. Followed by 10IC Lil Manny crunches and we can’t forget of course Cowbells Crunchy Frogs 10IC..

    T 👏🏼 For Chewy making his return and to all the PAX supporting the Q on this Tuesday..

    Count off, Intentions lifted up for some of the men, COT as the YHC prayed us to closeout..

    Always enjoy starting the day with a workout and the rewards of F3 fellowship men!!

    👍🏼👊🏼✌🏼 Till the next Gloom!

    Shooter

  • Shifting Scramble!!

    With beatdowns returning to normal operation, Q decided to incorporate a different route picked up from the underground post of weeks past. Generally PAX would run the loop and back out down to the point, but this Gloom instruction was given to head up Monroe to West Beach then take to the lakefront down to Girord up to Florida instead (alternate called by the Thoroughbreds Cowbell, Zoolander, Steve) left on Livingston which proved to be a good choice considering we would have less traffic while sticking to the back roads.. With the Q bending Waterpik’s ear the entire run time passed quickly although we added 1.2 extra miles from the regular route. Total 4.37 at 8:55 pace. Goose and Akbar could be heard pulling the 6 with some chatter as well..

    Prior to the run PAX completed a warmup consisting of 10IC Toe touches, Torso twist, Scorpion kicks, 20IC SSH, Butt kicks and Lunge walk 20 yards.

    Finished with 1 min and completed 20IC Little Manny crunches..

    Appreciate you men posting!

    👊🏼👍🏼✌🏼 Till the next Gloom

  • “Q” Quarantined

    Having returned on Saturday to an email stating you will not be able to return to work for 14 days.. YHC jumped on the Q sheet as to get back in the routine of things.. Having hit the gym only twice while on vacation, this morning would prove to be a tough one..

    warmup

    IC 15 Toe Touches, Torso twists, Windmills.

    IC 20 Mummy kicks, Butt kicks, SSH.

    thang

    Consisted of Walls of Jericho with incorporated B.(Groiner)L.I.M.P.S… 7 rounds with 7 reps for each exercise with a lap around the trailhead for completion.. R/R 7X. Upon completion had 2 mins remaining to finish with Little Manny crunches (sure to see more on Saturday) and Cowbells go to of Crunchy Frog IC 15..

    👏🏻 To Zoolander for praying us out..

    Till the next Gloom 👍🏻👊🏻✌🏻

  • Round Robin

    With no one signed up to Q, 8 PAX assembled at the Gipper for a Round Robin..

    Shooter: (warmup)

    IC 15 Imperial walkers, Toe touches, Cherry pickers, Air presses.

    IC 20 Butt kicks, SSH and 20 OYO Mercans..

    Jose 10k:

    Moseyed the PAX to the Justice center for what he remembered most from a former post, in which Turbo introduced us to the ramps with an unorthodox way of ascension 😩.. Partnered up 100, 200 and 300 Mercans, Squats and LBCs. P1 kept the rep count as P2 laterally bear crawled up the ramps utilizing the hand railings.. With 20 mins remaining baton passes too….

    Cowbell:

    B.L.I.M.P.S

    (Burpees, Lunges, Imperial walkers, Mercans, Plank Jacks, Squats)

    Reps 10, 20 (each leg so 40), 30 (actually 60), 40, 50 and 60.. Between each exercise PAX ascended a Mosey up stairwell of the parking garage and backdown… Moseyed back for the close with…

    Grover:

    20 IC Flutter kicks and Crunchy frogs..

    👏🏻 To Barely Legal for prayers and reflection of the start of the Lenton season…

    👍🏻👊🏻✌🏻 Till the next Gloom

  • The “Finger” can be good or bad!

    YHC arrived at the Scramble with sights of Steve turning into the parking lot.. Shortly there after Bushwacker and Waterpik roll in and we start the warm up.. Thoughts of Cowbell possibly rolling in hot we begin with all IC 10 SSH, Touch touches then lights come around the corner as Goose joins the PAX for the final two (Unnamed maybe) legs wide Palm to the ground touches and backup closing with Windmills..

    PAX journeyed 20 mins out and 20 mins back.. Total actually 4.25 miles..

    “As for the Finger, sometimes you deserve it and sometimes it’s unavoidable”

    Thanks to Wacker for closeout with 🙏🏼!

    ✌🏻👊🏻👍🏻 Till the next Gloom

  • Expected and sometimes Unexpected patrons in the Gloom!!

    With hints of humidity and the chance for rain the last few weeks, AOs have created some expected and unexpected events as well as patrons.. A fixture and Expected Grover has shown great discipline in posting at the early weekdays as well as Saturdays.. Hugh 👏🏻 to him and Akbar for their commitment to F3, certainly glad to have you men.. Following a well balanced beatdown by Goose, YHC was still feeling the lingering effects of the entertaining beatdown provided on Saturday.. As for the Unexpected our journey this Gloom would include multiple sightings and interruption on the trailhead. Some provided by the PAX and others provided by the fair weather biker friends spooked by the PAX appearing out of the ground like Zombies in the night only to quickly change direction on a dime…
    Enough rambling..

    Prethang

    👏🏻 to Cowbell with getting in an extra mile and Steve appearing out the dark with his own prethang..

    warmup

    All IC 10 Toe touches, Windmills, Cherry pickers, Shoulder presses and Butt kicks..

    thang

    Mosey to the tunnel partner up P1 LBCs while P2 jogs to the flat and lunge walks the flat back pedals up R/R back. Next P1 Merkins to 10 followed by a 10 count R/R till P2 returns from jogging down Carioca the flat sprint to the top R/R back. (2X) Last set P1 holds Al cores for 20 seconds 5 sec rest R/R.. Moseyed to the bus stop for some bench work. Hop overs 20/15/10/20 with equal counts of Freak Nasties.. Moseyed to the steps partnered again 3 rounds P1 plank P2 sprints up the steps 5 jump squats returns, R/R Nolan Ryan’s both sides.. Mary to close 20 IC Freddie Mercury’s and Cowbells arms high Flutters..

    Appreciation to Zoolander for praying PAX out!!

    ✌🏻👊🏻👍🏻 till the next Gloom!!

  • Chatter in the rain…

    Brief warmup 10IC Windmills, Toe Touches, Good mornings OYO 10 squats.. Time to start running with hopes of missing the rain.. Well we were good till about 20 mins in before our first monsoon of sorts. We turned up a side street to get some cover, however once we made it to Florida that’s when the buckets of water from above and below hit us.. Finished at the AO with 4.22 miles logged as Waterpik took us out with COT…

    Thanks for posting and staying the course through the tough weather this morning PAX..

    Till the next Gloom 👍🏻👊🏻✌🏻!!!

  • Not accepting coupons anymore!

    With intentions of some strength training, followed by some Restorative Chewy actions. YHC had to call an audible like Mahommes and the Chiefs did in the 4th quarter of the Super Bowl.. Thankfully the Wacker was there with the Dice of Doom!!

    warmup

    All IC 10. Good mornings, Windmills, Arm circles, Cherry pickers, Arm Circles, Air presses, Arm Circles, SSH and Butt kicks.

    Thang

    Play ground for 5 rounds of 5 pull-ups, 10 Merkins and 20 Little Manny crunches.. Walked around behind the commodes to realize we had been trumped by the city of Mandeville cleaning up our cylinder blocks.. Audible called at this point for the Dice of Doom. Took turns rolling around the PAX with YHC starting us with 20 SSHx4 count, followed by Akbar with a double down roll repeat, Hammer putting the 🔨 down with a 50 count on Jump squats, Waterpik with 25 Putin’s x2 and closed with Wackers wacky 50 x4 SSH. Forgot to mention Bear crawls between each sideline to sideline. Circled back at center court for plank holds while each PAX alternated completing 10 Merkins round 1 and closed with 5 Merkins round 2..

    Q needing some attention to stretches finished the PAX with 10 mins of Chewy’s favorite Restorative 🧘‍♂️🧘‍♂️..

    Count, announce and Akbar closed the COT!!

    Thanks for posting men and till the next Gloom 👍🏻👊🏻✌🏻!!