F3 New Orleans

Category: Northshore

  • Minute Mania – from Shooter

    Great showing at the Marsh following the month of RunCajunRun. Q planned a beatdown with minimum running this Gloom as I know many are wanting to rest the tread on their sneakers coming off an incredible month as mentioned by RY in his email.. YHC brought a companion (30 lbs Ruck plate) to the beatdown to inspire the PAX..

    Warmup
    10IC Windmills, 15IC SSH, 20 IC Grass grabbers and 25IC Butt kicks.

    Thang
    Wanting to bring back the premise of how the Marsh was formed YHC with phone in hand for the timer kept the PAX busy with multiple timed reps of exercises.

    All exercises would be max reps for a minute. Split into 2 groups of 4 with pull-ups and swing tucks. F/J
    Upon finishing PAX met on the sidewalk by the playground for Carolina dry docks and Sister Mary K/Catherine’s..
    We then ran down to school and back.
    Assembled at the court for the company of the ruck plate. Each PAX alternated running suicides with the plate for a min until each member completed a round. The rest of the men completed called exercise. Exercises included Mountain climbers, Peter Parker’s, Parker Peters, Shoulder taps, jump squats, Bobby Hurleys, Lunges and squats. Next up we took to our six for 3 rounds of chest press 5, 8 and 10 looking for the right number to complete in a min as the PAX completed LBCs passing along the plate.. Next up curls for the girls which proved inefficient in form with 10 and only getting through half of the PAX before the timer sang so we completed regardless. Then we were able to complete 10 shoulder presses while the PAX did overhead claps. We did SSH on a 2nd round of shoulder presses. With 8 mins remaining we completed a lap around the block returning for time for 20IC Crunchy frogs 🐸, because 360 on Saturday wasn’t enough. And ended with 20IC Flutter kicks…

    Appreciate the great showing on a Monday, especially Backdraft making the decision to join instead of hitting that snooze 😴…

    Let’s make sure we give Russo a similar showing at Grannies on Tuesday!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Which way did he go? – from Shooter

    7 PAX posted on this spring feeling gloom to get in some more mileage as we close in on the RunCajunRun. At least 2 of the Qs teammates from team “Crawldaddies” have posted each Thursday for the month of February and have even had days where 4 and 5 posted.. Unfortunately though team “Unitards” have represented respectively in just about every AO for the month and the most important of them the 10k AU lait on Sunday mornings logging some freakish mileage. YHC decided today we would take another path, so after a brief warmup of 10IC SSH, Mummy kicks, Butt kicks, GM and Toe Touches the PAX ran through the park into Lakewood heights subdivision to the red light crossing on Florida into Greenleaves for a route that Pelican has been spotted on a couple times this month. Instructions were simple, journey out 20 mins and return.. The path along the way proved to have some obstacles such as leaning sidewalks (Ragnar preparation Akbar) and blinding lights that threw sir Wacker into an arms waving panic that caused a morning commuter to pause as if there was trouble ahead. The seen reminded YHC of recent memories at the Crazy Ivan where plenty PAX illuminated the path with headlamps blinding some along the way, but providing illumination for others. I guess the lights on this Gloom affected more PAX than originally thought as we had some detours taken on our return to the flag with Cowbell and Waterpik turning early and Bushwacker leading Akbar a stray in attempting the same detour.. All PAX eventually returned safely for our count and Cowbell graciously prayed out the PAX. If your M is on the fence of what it is we enjoy so much and so early in the Gloom get her out tonight at the Gipper for a 30 min beatdown at 6 with F3 and FIA hosted by Cowbell followed by some F2 at the taproom..

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!

    #akbar,#bushwacker, #cowbell, #pelican, #waterpik, #zoolander

  • Up and down, to a factor of 11 – from Russo

    Admittedly a little sad that this might be the last beatdown with temps that could reasonably be considered “cold” by anyone’s standards (excluding Toto), YHC’s mood was immediately improved when seeing a sight for sore eyes: making his long awaited return from a brief hiatus? BUBBA!

    A pax of 3 visited Granny, showing her our favorite moves as follows:
    Warm-up
    Seal jacks
    Cherry pickers
    Toe touches
    Imperial walkers

    Thang
    Mosey to the bus stop, where pax completed 15 reps of freak nastys, derkins, step ups

    Pax then moseyed in the dark, managing to avoid lane separators on the trail, to the tunnel (of love?).

    There began the factor of 11: Merkins on one side, mosey the tunnel (yes, braving the altitude to mosey back up after the deep dark recesses of the down), crunchy cowbells, errr, frogs on the other side.

    After reminding ourselves how many ways there are to count to 11 with only 2 digits, pax moseyed back to start to wrap up with a little Mary, but not before another 15 freak nastys, step ups, and derkins.

    Mary included a visit from Dr. W, some leg raises, and a minute or so of plank.

    COT and prayer closed us out until next time.

    As always, YHC is humbled to have led such a fine group, and even more humbled to count myself among an even larger, finer group that was not able to join us.

    SYITG

  • Bring back da blocks – from Waterpik

    It was very discouraging to discover that the stash of cinder block coupons had again disappeared from their hiding spot at the milestone marsh. After all , YHC had planned to use them at today’s gloomy beatdown. Undeterred, YHC loaded coupons from the backyard into the car for today’s beatdown. After all, in the Q source, Dredd says an effective leader must be prepared to improvise.

    Warmup consisting of SSH, slow squats, IW, HB, GM.

    Main thang:
    Instructions to PAX : Do 50 reps with coupon, then run around the block, increasing rate of speed back at each corner, then back to starting line. Rinse and repeat until the closing bell. YHC let the PAX choose their own exercises, but suggested 5 sets of 10 for each round. Examples of exercises used by the pax were squat thrusters, military presses, goblet squats, kettle bell swings, jack webbs, curls, big boy sit ups, leg raises, rows, triceps extensions, bench presses.

    After about 4 or 5 rounds, the closing bell sounded and Grover prayed us out.

    Have a good week men!

  • Logging miles for RCR – from Waterpik

    5 Pax set out in the early morning gloom to log some miles for the RCR CSAUP at the Mandeville City Hall Scramble. Two laps around the circle, hit the pier and head back to the starting line for COT, count off and prayer.

  • Running at Grandmother’s House? No, it cannot be! – from Amnesia

    The cold must have frightened away any who otherwise would have posted on a holiday. Sad. Despite much chatter the night before, only Slots, Russo, and YHC attended the morning’s beatdown. 18 degrees by my calculation. And Russo wore shorts! As Run Cajun Run is well underway, YHC figured he would rather Q a run than attend a non-running Q as a participant. Especially with all of the grumbling from his RCR team regarding his shortage of miles.

    Warm-o-Rama: 20 each of SSH, imperial walkers, and high knees.

    The Thang: We started off with running. We ran to the lakefront, then did 10 merkins and 10 freak nasties on the wall, just so it wasn’t 100% running. That was followed by more running, with a quick stop for 20 crunchy frogs (in honor of Cowbell – noticeably absent) and 20 squats. And then some running back to the start.

    Mary: Maybe not 6 minutes, but we wrapped up with 20 each of leg lifts, flutterkicks, mountain climbers, Peter Parkers, and dying cockroaches.

    Thanks for letting me lead, guys! Also, for any interested, Russo proved that you can sweat profusely in sub-20 degree temps!

  • Blimps and core corners – from Jose10k

    Blimps, 5,10,15,20,25,30 while running the parking garage between each exercise. Then we did the core corners. 20 reps each corner, first right elbow to left knee, then left elbow to right knee, leg lifts, big boy sit-ups

  • Blimps, 5,10,15,20,25,30 while running the parking garage between each exercise. Then we did the core corners. 20 reps each corner, first right elbow to left knee, then left elbow to right knee, leg lifts, big boy sit-ups – from Jose10k

    Blimps and core corners

  • Crawl Daddies Converge – from Shooter

  • No Blocks before Breakfast – from Akbar

    Early day after watching the Superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey around the block.

    Warm Up SSH, IW, Windmill, Self Love x10 IC
    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections.

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.

    Stone Mountain | Mountain Climbers
    Bulgarian Split Squat (each leg), Freak Nasty
    Merkin, Rocky Balboa’s
    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out. QIC

    NMM
    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. Good work and good conversation today guys.