F3 New Orleans

Category: Northshore

  • Arms and Abs along Route 66 – from Hogs Breath

    Two pax assembled at the 007. The holiday season is officially upon us, as the park began to set up Christmas decorations.
    Warm up
    Began with a slow mosey. Some grass grabbers, torso twists, cornholios and such.

    The Thing
    Pass interference is still recovering from a sprained ankle, so we took it easy on the running and legs. We began with a round of POWs [ aka Jack Webbs ] one merkin to two air press, in an increasing manor till 10 merkins and 20 air presses.
    Next up was a partner set of 11s. One partner stared with Merkins, the other partner started with Abs.
    Once this was finished, we did a route 66, with merkins and walking the route instead of running. This provided for some active rest and allowed our aching shoulders to calm down!
    Ended with COT.

  • Can I mosey on my bike? – from Akbar

    Wicket’s question early after recapping Buttsplice’s 3 mile mosey at Noah’s Ark Saturday.

    We started with a mosey down to the Lakefront on the Marsh Mile. Just me and Pik today, guessing Hammer and 10K needed some rest.

    Warm Up
    IW, Hillbillies, grass grabbers, cherry pickers, high i=knees, butt kicks, and SSH.

    Playground for 3 sets of 10 pull ups, 10 Superman’s

    Thang
    Mosey down the Marsh Mile stopping at every other intersection for exercises x10 IC
    Stone Mountain, SMC
    Should Taps, Copperhead Squats
    At the wall: Dirkins, Freak Nasty, Bulgarians x 2, repeat

    Return to home base for another round of pull ups and a 4 corners Mary of Crunchy Frogs and LBC’s

    Count, Name, and YHC prayed us out for our families.

    Announcements: Turkey Trot, Run Cajun Run is right around the corner. Krazy Ivan slated for February.

    Appreciate the post!
    SYITG – Akbar

  • No Mandevillians – from Jose10k

    An extra hour of sleep and we ran

  • The Walls of Jericho at the A1c – from Einstein

    Rain at the A1Cc on this All Saints Day ~71 degrees

    Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
    hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.

    The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details

    7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
    as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.

    The exercises:
    7 burpees
    7 squats
    7 star jack jumps
    7 backward lunges (2is1)
    7 merkins
    7 obliques left side
    7 obliques right side

    We all worked up a good sweat.

    Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
    Very inspiring

    Mary: finished with a 40 second plank as time expired.

    Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.

    BBQ introduced the pax to his new car – a “noice” looking Subaru.
    According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles.

  • Let’s get the Band back together!! – from Shooter

    With a late afternoon text to Steve and YHC, ole Wacker got the Band back together. While it’s been awhile since the 3 amigos from Mandeville had the chance to post at the Gipper. The morning would prove we could pick right back up like we hadn’t missed a beat from past car pooling.. That is what YHC loves most about F3.. These fine fellows are truly brothers from another mother that I am privileged to share the gloom with..
    Besides, the Gipper has always been my favorite AO even if we sometimes get a little hate from BBQ the “Chef” fan in the group..
    We arrived 10 mins early so we tackled a prethang mile and then returned with 5 HIMs assembled.

    We took our time with a warmup of a bunch of regulars all 10IC.
    GM, Cherry pickers, arm circles, Toe Touches, Imperial walkers, Hillbillies, seal jacks, Abe Vogadas.

    Retrieved our coupons and utilized the breezeway.

    R1 Curls for the girls
    10 OYO for each PAX while the rest held half curl positions.
    When finished 20IC as a group.
    R2 Rows for the …….
    10 OYO for each PAX while the rest held half hold.
    20IC as a group.
    R3 10 OYO overhead presses each PAX held overhead coupon hold.
    20IC as a group once around.

    Moseyed to the justice center and partnered up. Partners luged up and back down backwards. R/R while the rest did core.
    Moseyed to the other side for bunny hops up and reverse bear crawl down. Rest of PAX held Al Gore..

    R4 5 OYO kettle swings while PAX held coupon Gore and finished with 10IC kettle swings.

    R5 20 OYO chest press while PAX held rifle.
    40IC to finish.

    Returned coupons and finished with 20 OYO LBCs..

    Appreciate the chatter and the post gentlemen and until the next Gloom. 👍🏼👊🏼✌🏼!!

  • Taylor Swift’s Rhythm Nation Halloween Spectacular (with special guest Brooks and Dunn) – as edited by Steve – from Russo

    About 65 degrees to start. It’s amazing what conversations can be had early on a Tuesday, all started with the simple “How was your weekend?” It takes me a while to warmup the motormouth, and I’m not the best at small talk, but once the motor revs it’s tough to slow down.

    Great conversation throughout revolving around T Swift and other concerts, Oscar-worthy film editing, boring desk jobs, bizarro beatdowns at the ‘Pad, and other minutia that kept things fun.

    Warmup – all 10x IC
    Seal jacks
    Toe touches
    Self love
    Imperial walkers

    Thang
    Mosey to the bridge, with 10 merkins and leg raises interspersed.

    At the bridge

    10 on each side, either wide merkins and flutter kicks, or Peter Parker’s and Rosalita’s, with alternating side shuffles, backpedals, mosey, or cariocas from one side of the bridge to the other.

    COT, Name-o-Rama, Announcements (Jose needs a Turkey trot compatriot), Prayer, in that order.

    Splice had Saturday lakefront Q, YHC has Splashpad Friday Q, and Halloween is somewhere in there.

    SYITG

  • Tabata Your Self – from Mobydick

    Don’t post it it didn’t happen. Sorry for the late post but better than not at all. The usual warm up stretches and a little cardio. A :45/:30 Tabata featuring Crunchy Frogs Squats Crunches SSH Merkins Tie Touches and A Lap. Three full rounds and half of a fourth.
    This old man had a workout and the rest of the PAX did too. Self pacing makes sure everyone gets what they need. The crisp and wonderful weather added inspiration.

  • Great Scott!!! – from Jose10k

    10/26/1955
    Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
    Which is why I am curious, how has JV not seen this classic? Netflix homework brother.

    Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News

    Jog to Noah’s Arc: Modified Dora (Great Scott)

    Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees

    Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
    1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.

    Phase 3: 1955 – “Skateboard Escape”
    This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.

    1. Bear Crawls – ½ way up, jog the rest of the way
    Imagine you’re dodging around obstacles.
    2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
    3. Walking Lunges – up the arc and back to strengthen your legs to escape Biff

    Phase 4: Enchantment Under the Sea dance-
    Johnny B Goode- SSH to the whole song of Johnny Be Good

    Phase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG

  • Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k

    Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:

    • 7 Merkins at each corner (and yes, you backpedal to the next…for style),
    • 14 Copperhead Squats (just low enough to make you hate them),
    • 21 Freak Nasties
    • And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).

    When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!

  • Put The Bunny Back in the Box – from Steve

    You can probably measure the difficulty of the Spartan Beast by how many days it takes Jose to recuperate and return to the weekday beatdowns. Now, if he’s not back by Friday’s A1C beatdown, it might be time to worry. There were pictures of a shirtless Tank cozying up to Parrot circulating on Instagram and Snapchat this weekend, suggesting the ride home may well have gone sideways.

    Anywho… back at Granny’s, things were on the straight and narrow, as they say. Just Russo and I, doing the usual, which today was a simple circuit (designed to be able to chat and hear about the Beast, but alas, no Sprtaners were present to tell their tales of glory and valor):

    Start at x15 reps, then increase by 5 after each round:
    Benches – Freak Nasties
    Stage – Donkey Kicks
    West Corridor – Merkins
    Depot – Bulgarians
    Stairs – Calf Raises (*always x3 each step)
    Top of the Stairs – SMKs

    Throughout the beatdown, Russo was kind enough to indulge me in a Nicolas Cage retrospective, where we recounted the many wonders of his career – from Raising Arizona to Moonstruck, from The Rock and Face / Off to National Treasure and, of course, his Oscar-snubbed performance in Con-Air. Russo and I did our best “Cage Rage” impressions for the runners passing by, before moving on to a travesty equal to the Con Air snub: Russo’s loss in his company’s annual chili cook-off. I heard all about the machinations behind the scenes – illegal alliances and clever, quippy names that edged him out of victory with what I can only assume was a damn fine chili. But don’t count him out just yet, he’s got something special cooked up for next year’s contest.

    Ended with some Mary and COT, where Russo prayed us out. Thanks brother for the consistency, appreciate you!

    https://www.youtube.com/watch?v=SNLOt–5zcg