F3 New Orleans

Category: Northshore

  • This is (not) Sparta! – from Russo

    With many folks off to Dallas to watch a Michigan State game, a small krewe of 3 braved the chilly mid 50s early morning temps. I thought I would be flying solo, because at 6:30 only I was in shouting distance of the flag, but alas Pika and Legal found me after their pre-thang for some:

    4 corners (at each corner of a block, perform reps accordingly…10 at block1, 20 block 2, R&R)

    Round 1:
    10 Burpees
    20 Squats
    30 shoulder taps
    40 crunches

    Round 2
    10 wide merkins
    20 monkey humpers
    30 SMCs
    40 Flutter kicks (2 is 1)

    Round 3
    10 Jump squats
    20 Merkins
    30 plank jacks
    40 hello Dollie’s

    Pik peeled off at some point, so Legal and I moved to the gazebo for 11s:

    Freak Nastys
    Carioca in between to the sidewalk
    M’ktar Jhai’s

    We moseyed back to the flag for a little Mary: penguins, gas pumps, Rosalitas, Leg raises.

    A good time was had by all as we had a quick COT and prayer, lifting up our Spartan brethren primarily.

    SYITG

  • Nearly De La Soul – from Akbar

    What a beautiful morning to start the week out right. 51 degrees and a starlit early morning gloom.

    YHC was prepared for low attendance with the Spartan crew recovering. An early morning earwig hit the brain thinking it may be Me, Myself, and I. But a familiar shadow caught my eye, Waterpik doing his regular Marsh cleanup. So we got to it.

    Warm up:
    SSH, Windmills, Arm Circles, Self- Love, Cherry Pickers, Imperial Walkers, high knees

    Mosey down to the stop sign, 10 Merkins, mosey back

    Thang: 4 corners with blocks on the court. 10 reps on each corner, carry block all the way around, run to the stop sign for 10 reps of Merkins and Abs of choice, rinse and repeat adding reps.

    1: Shoulder presses
    2: Curls for the Girls
    3: Upright block rows
    4: Goblet Squat

    Mary
    LBC, flutter kicks, Hello Dolly, Rosalita, Nolan Ryans, E2K, 30 second plank.

    Announcements: Sign up to Q, Turkey Trot, T Claps to the Spartan crew
    COT: Prayers for a couple of Waterpik’s friends, thanks for the opportunity to gather together and remind to lead those around us.

    SYITG,
    Akbar

  • LEGS & CORE at The A1C – from Einstein

    Nice and cool this morning ~ 46 degrees, atop the Justice Center Parking Garage deck.
    And as an extra bonus – the AO was well lit with Thursday’s Hunter’s Full Supermoon.
    IF BBQ had been there, he would have classified it as…”beautiful.”

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, cherry pickers,
    hi-jack hi-jills/BBQ Wings/DarkWingDuck Wings, butt kicks, high knees, shoulder rolls, scissors, etc.

    Using the parking lot stripes (fyi; there are 24 parking spaces, bounded by 25 stripes, per parking row)

    The Thang: Four sets of: a stripe exercise followed by a core exercise at each of the four corners – as we mosey back to the starting line:

    First set: Lunge walk forward three stripes, inch worm out for three merkins, inch warm in, all along the length of the deck,

    Second set: Zombie Walk; left arm to right leg, right arm to left leg, all along the length of the deck

    Third set: Wounded Bear Crawl; left leg and left arm up on the 8 inch parking barrier, bear crawl, then switch over to the other side of the barrier
    to bear crawl with the right leg and right arm up on the barrier, all along the length of the deck

    Fourth set: Star Jack Jump at each stripe, all along the length of the deck

    Core at the corners included: wife pleasers with alternating leg lift, static v-ups, roll-ups,
    supermans, scubasteve, iron crosses, big boy sit-us, crunches, dips, flutter kicks vertical,
    flutter kick horizontal, Russian twists, etc.

    Mary: finished run back to circle up as time expired

    DarkWingDuck led us out with prayers for the F3NOLA Pax traveling up to the Texas CSAUP, for world peace, for the U.S.A. election.

  • A chilly game of cards! – from BBQ

    It was 52 degrees at the start. After a solid and assorted warm up we moved to the deck of cards to drive the rest of the beat down. Each suit represented an exercise. Aces were 14 reps thru 2’s as 2 reps. Clubs were jump squats. Spades were gas pumps. Hearts were hand release merkins. Diamonds were Freddie Mercurys with 2 as 1. There were two jokers and we told bad jokes when they came up. We got thru the deck with 3 minutes to spare The last minutes were spent on YHC’s 3 favorite lower body stretches. Dark Wing prayed us out and he prayed for a safe trip and obstacle course for our many F3 Northshore Brothers going to TX this weekend.

  • Splashpad without much of a splash – from Russo

    Fantastic weather this morning for a krewe of 4. Lots of good mumblechatter (most of which should not be repeated for posterity) among Steve, Shooter, Pelican, and YHC.

    Warmup
    Toe touches
    SSHs
    Sealjacks
    Grass grabbers
    Imperial walkers

    Thang – Tabata with bricks: one in each hand, 45 seconds on, 20 off.

    Two rounds of the following, interspersed with some core
    – Plankjacks
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Merkins with rows
    – Torso twists
    – SSHs
    – Tricep extensions
    – Arm curls
    – Air presses
    – Hallelujah Squats
    – Arm circles
    – Milk maids
    – Goofballs

    Corr (15x)
    LMCs
    Penguins
    Leg raises
    LBCs
    Flutter kicks
    Rosalitas
    Freddy Mercury’s

    90 second plank to close

    The usual COT, announcements, prayer to close.

    Reminder that Manny has Q tomorrow, Tanked up is going for the golds tomorrow at the Senior Olympics, there’s a spartan next week, and praise and rejoicing for a new arrival in the Shooter household!

    Thank you all for joining and reading and SYITG

  • Flag on the Play: BBQ’s Chiefs Victory Laps – from Jose10k

    In a scene that could only be described as part fitness, part fandom, BBQ showed up to the workout with a brand new Kansas City Chiefs flag, proudly waving it around after the Saints’ brutal Monday night loss. It might be the new flag of the A1C he claimed. The warm-up was a mixture of stretches, questionable dance moves (the music always inspires some moves), and a few BBQ chicken wings as the flag continued to flap in the wind, mocking all Saints fans present.

    Then, it was off to the courthouse for a set of 11s. Copperhead squats at the bottom had everyone’s legs shaking like a Saints’ defense on 3rd and long. Sprinting to the stairs, the team powered through calf raises on each step, praying their legs wouldn’t fail them halfway up. At the top, merkins awaited — because why not add pushups to chisel the upper body for the ladies?

    The race down the ramp and around the parking lot felt like a marathon, but with the crisp fall air making it slightly more bearable. But something was missing. The group looked around — where was Einstein, the brains behind the operation? Where was Darkwing Duck, swooping in to save the day? Alas, they were nowhere to be found. It was just Moby, BBQ, the Chiefs flag, and the painful reminder that leg day is forever.

    All in all, it was a great workout — though maybe next time BBQ should leave the flag at home.

  • Deja vu!! – from Shooter

    YHC rolled up to familiar faces from Granny’s.
    DR Mee Maw, Steve and Rouse were present.
    Next thing you know an unfamiliar car comes rolling in and low and behold HogsBreath emerges from a new ride.. With all PAX accounted for we completed a light warmup..

    SSH
    Grass grabbers
    Toe touches
    Arm circles
    Butt kicks
    Good mornings

    3 rucked out for 20 and back while Steve and Q took the lakefront route turning up and returning at the Barley Oak!!
    Upon return to the AO completed Jane Fonda’s (EiEi) style.

    Rouse closed with COT!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Round Robin – from Fletch

    Four pax showed up on this cool morning and none had signed up for the Q, so we did a round robin warmup.
    Thang, all pax grabbed coupons and proceeded to do a round robin workout with a mosey around the block on two occasions.
    Barely legal prayed us out.

  • DR MeeMaw comes to meet Granny.. – from Shooter

    The PAX of Grandma’s had the opportunity of a visitor from DR Tuscaloosa.. Steve, Russo and the unfamiliar fellow MeeMaw were already awaiting as YHC rolled up.. Quick introduction along with some chatter and then we got started.

    Warmup
    Toe Touches, Grass grabbers, arm circles, selflove, Butt kicks, SSH and Windmills.
    Lap around

    Thang
    1 coupon at the end of the corridor. PAX would complete stated exercises at one end while each moseyed down to complete coupon work and return. R/R

    First round
    Coupon work 20 curls and 20 overhead presses.
    Included some wall holds, plank, left and right plank holds and wall sits.
    Moseyed to the bus stop for 10 OYO bench jump overs, freak nasties, and reverse Irkins.

    Moseyed back to breezeway
    Second round
    Sprint down rifle carry coupon..
    PAX complete Mountain climbers, Peter Parker’s, Parker Peter’s and Squat jumps..

    Moseyed to the Treen center for 7s Burpees and step ups 2/1. Returned and closed with Mary ETKs F/J, Hello Dollies and Little Manny Crunches 15 IC..

    Count, Annouce and COT.

    Nice meeting you MeeMaw and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Little bit of this, little bit of that – from Akbar

    6 HIM got the week started out right on a beautiful cool morning at the Marsh.

    Warm up – SSH, Arm Circles, Self-Love

    Mosey to rips stopping along the way for more warm up exercises x10 IC

    Line up at the Lakefront wall for 2 sets of 7’s.

    1. Freak Nasty and Squats, run from wall to Rips, up the stairs, 10 calf raises, return

    2. Reverse grip Irkins on the wall, and Superman’s at Rips.

    Mosey to the poles under Rips for 3 sets of 10 count holds. Handstand, Al Gore, Mission Impossible

    Red Barchetta back to COT: Sprint 1 block, 50 reps, rinse and repeat to 10 reps.

    50SSH, 40 LBC, 30 Mountain Climber, 20 Merkins, 10 pullups

    Count, Name, and YHC prayed us out with thoughts of Shooter’s daughter in law and her baby check-up appointment.

    Announcements: Spartan in 2 weeks, Manny will have some courses setup this week on the playground across from harbor Field, sign up to Q.

    SYITG,

    Akbar