F3 New Orleans

Category: Northshore

  • Let’s try this again!! Both sidewalks and BB!! – from Shooter

    Well, my first BB was pretty good, then I got to the end to submit and it simply disappeared..
    So, for the condensed version, which will not give the first its due..
    Variation of cadence counts Mummy kicks, SSH, Abe Vogodas, Good mornings, Seal jacks, Toe Touches and Ring of Fire 🔥 Al Gore hold with 2 rounds of each PAX completing 2 jump squats.

    A little over 4 miles and returned right on time..

    Count, announce/intensions, and appreciate the respected Akbar for the close in prayer..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Blocks make a beatdown Better! – from Shooter

    New Year and new goals in mind, YHC checked the Q sheet on Tuesday and felt the need to deposit a down payment to get the year started off right.. With so many blanks on the sheet I felt an opportunity to get included on the PAX Milner report that Jose10k and Russo seem to own. Whether by choice or just being the HIMs they displayed in 2023, YHC filled in 3 slots with hopes that other PAX will do the same and fill the Q sheet. Also, keep in mind the opportunity to take over an AO for awhile, we welcome changes, as Fracsac previously put out there.. It is a small commitment that your brethren will appreciate and it creates an excitement seeing new HIMs taking charge..

    With 💯 of rain in the forecast, YHC did not anticipate a large showing but certainly did not expect a Jose10k sighting as he previously mentioned he will do cold but he doesn’t do wet cold.. His words, “seeing a Mandevillian on the Q sheet, I had to post!” Very flattering Jose10k, but I know your deep desires and the top spot on PAX Milner. Appreciate you still though..

    Warmup
    25 SSH
    15 Toe Touches
    25 Cherry Pickers
    15 Torso twists
    25 Grass grabbers
    15 Hillbillies
    25 Imperial walkers

    Thang
    Ring of Fire 🔥 with Blocks
    Shoulder press 5 count with 5 silent full extension hold between 5x around.
    5 Burpees
    Kettle swings 5 count with 5 silent squat hold between 5x around.
    5 Burpees
    Chest press 10 count 10 silent hold at the top between 5x around.
    5 Burpees
    Squats 5 count 5 silent hold Al Gore at the bottom between 5x around.
    Elf on the shelf 5 left 5 right Al Gore hold 5x around.
    Crunches 5 count 5 silent hold at the top 5x around..
    Returned the coupons and finished with Mary.
    Flutter kicks 25 IC
    Heels to Heaven 10 OYO
    Penguins 25 IC
    10 Leg raises OYO
    100 💯s OYO

    Appreciate the post gentlemen and great work!!

    Fletch and Einstein you inspire with your grit and hard work 👊🏼💪🏼!!

    Count, reminder of the Wacker camping trip to come on the 27th, RCR signup by the 18th and the Crazy Ivan (TBD?).

    Intentions and prayers for Freon’s wife and the unfortunate loss of a past student (Felicia) 21 taught by Jose 10k..

    Always great to start a Gloom with you Gents!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • I’m only here for PaxMiner – from Russo

    Cool mid 30s this morning at Granny’s, where a Pax of 3 continued making 2024 better than 2023.

    Warmup (all IC, 10x – 20x)
    -Seal jacks
    -hillbillies
    -Arm circles
    -torso twists
    -self love
    -Toe touches
    -high knees

    Thang
    Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying between rounds.

    Round 1 at the benches
    Hearts – Freak Nastys
    Diamonds – step ups
    Clubs – BSSs
    Spades – Leg Raises

    Round 2 at the stage
    Hearts – SMCs
    Diamonds – Merkins
    Clubs – monkey humpers
    Spades – gas pumps

    Round 3 at the bus stop
    Hearts – shoulder tap plank jacks
    Diamonds – donkey kicks
    Clubs – star jumps
    Spades – crunchy frogs

    Round 4 at home
    Hearts – Groiners
    Diamonds – jump squats
    Clubs – Lunges (2 is 1)
    Spades – big boy sit-ups

    Mary
    3 calf raises up the pilot house

    All 20x IC
    -Flutter kicks
    -LMCs
    -Wife pleasers

    COT, Name-o-Rama, announcements, and prayer closed us out. January 27 is ‘Whacker’s camping trip, Crazy Ivan is coming up, the Nightmare after Christmas is TBD, and we continue to pray for Freon and his family.

    SYITG

  • New Years Day – from Akbar

    Chilly start to the new year, 6 HIM showed to get right this New Years Day gloom.

    Speedy went on a run while the rest of us got started with SSH, Hillbillies, IW, Self Love, Grass Grabbers, and some other stuff.

    Thang(s)

    Started out with a quarter Murph at the playground, then headed down to the Lakefront stopping at every other intersection for some exercises to get warmed up.

    Wall: Dirkins, Freak Nasties, Bulgarian Split Squats IC x 10

    Lunge Walk to Rips

    7’s of Rocky Balboa’s and Calf Raises running Rips stairs

    Head back to the Flag with Red Barchetta to each intersection. Sprint/100 SSH. Sprint 75 Mountain Climbers. Run – yes, sprinting got old – 50 Squats. Run 25 Merkins

    Mary – 45 seconds of LBC’s

    Count, Name, and YHC prayed us out and headed to Waffle House where Grundy joined us for F2

    Announcements: Run Cajun Run sign up is live, get your teams together. Nightmare After Christmas tentative 3rd week of January – check Slack. Krazy Ivan in January, and Bushwhackers camping trip Jan 27th?

    Pleasure to start my year our right with you guys. Here’s to a productive New Year

    SYITG,

    Akbar

  • Adios 2022 – from Jose10k

    To 10k or not to 10k

  • Dirty Santa on the 6th day of Christmas – from Russo

    Good weather, maybe a little “brisk” at upper 30s, since YHC will never call it cold. Pax of 11 for some outstanding fellowship and putting in work (or paying the rent as I believe the Millenials like JV call it).

    Warmup (10x – 20x IC)
    – SSHs
    – Self love
    – Imperial walkers
    – Arm circles
    – Toe touches
    – High knees
    – Hillbillies

    Thang
    A replay of Granny’s 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, starting at 12, stopping at the trailhead for Dirty Santa, and making it back down to 1.

    As for the days (it helps if you sing it):
    On the twefth day of Christmas, F3 gave to me:
    – 12 knuckle merkins
    – 11 Peter Parker’s
    – 10 Legs a lunging
    – 9 Americans hammering
    – 8 count body builders (8)
    – 7 jumpers squatting
    – 6 monkeys jumping
    – 5 Don-key kiiiiiiiiicccks
    – 4 frogs a crunching
    – 3 T merkins
    – 2 stars a jumping
    – And a burpee for both you and for meeeeeee

    Dirty Santa – relatively simple
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 10 merkins)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts” included one cherry picker, slaloming the columns, trip up and down the pilot house, 20 monkey humpers, donkey kicks, arm circles, etc. Two separate rounds that had Bird intensifying, SOGO hating me, JV doing too many freak nastys, YHC taking notes to never include absolution again, and Jose being the beneficiary of limited cherry pickers this year, a complete 180 from when he got stuck with multiple last year or the year before.

    Back at the lake, we did a quick 12 days, with freak nastys, box jumps, BSSs, step ups, urkins, durkins, wife pleasers, penguins, big boys, Freddie Mercury’s, hello Dollie’s, and one cherry picker.

    COT
    Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.

    Wrapping up the year, getting started with a new year on Monday with either an Akbar Marsh beatdown and Waffle House trip, the Franco’s Dip and Dash, or maybe both!

    I look forward to more beatdowns in 2024 and a continuation of the fellowship that makes getting up before 6AM on a cold Saturday morning worth it.

    SYITG

  • FNG and Down Range Visitor – from Waterpik

    It was a cold, yet fruitful morning at Russos’s quaint Splash Pad AO in Old Mamdeville. We welcomed an FNG and a visitor down range from Huntsville, Alabama.

    The Workout was not compatible with an adequate backblast and YHC doesn’t remember rep counts, etc. To sum up, we did a bunch of merkins, sister mary Catherine’s, Peter Parker’s,
    Mountain climbers, core exercises, and burpees. I don’t know how many sets and reps were completed other than to say I was tired when the closing bell rang.

    Welcome to FNG, Grupe and also to spice girl, down range from Huntsville, AL, in town visiting his fiancés family.

  • You can’t spell legendary without leg day. – from Jose10k

    3 men took the red pill on this chilly 34 degree morning. It was too cold for the top floor, so we moved it down to the second level. Einstein and I began our warm-up when Fletch came rolling up hot on two wheels. Apparently he has been battling broken pipes at his home.
    The Thang: Inspired by the Norwegian Speed Skating workout on Wednesday, YHC decided that it was a leg day. First up, Lieutenant Dan the length of the parking garage. Then Side lunges the length of the parking garage, left leg first, then right leg the length of the parking garage. Then another Lieutenant Dan the length of the parking garage. Then moseyed to the bottom of the parking garage for some calf raises, 2 for each step up to the top. Back to the second floor for some mix mary. Wife pleasers IC (30 count) followed by 30 count of pulses, penguins, more wife pleasers, right elbow to left knee, left elbow to right knee, more wife pleasers, lbcs, then more wife pleasers. Cooper Head Squats (20 count), followed by Lt Dan the length of the parking garage, then one more round of Lt. Dan’s. COT, Einstein prayed us out. Russo has the Q tomorrow, Akbar has a New Years Beatdown at the Marsh with a new start time of 7 am with Waffle House afterwards. Safe travels to all this weekend, prayers for Freon and his family, Fletch and his home repairs, and all other family needs. I appreciate those who posted and those who are reading this. No merlot was splashed today. Don’t let the cold weather keep you from coming out. It warms up pretty quick.

  • Splashing Merlot – from Waterpik

    I guess the man was sick but it would considered very uncommon for a grizzled F3 veteran like Jose 10k to vomit during a beatdown, but vomit he did! In his defense he said he was ill. I’ll take his word for it.

    Now to the workout:
    The pax ran 4.0, 4.2, 4.4 miles today. It depended on who you asked. Everyone’s watch or phone was different.

  • 1st Annual Norwegian Speed Skater Workout – from Einstein

    Perfect weather today for dry land speed skater drills ~ 45 degrees

    A quick warmup: toe touch, windmills, parker peters

    The main event: 2 sets of 10 exercises, one minute of exercise followed by one minute of rest.
    All done in speed skater form: bent low – chest at thigh level, eyes forward, same leg same arm extend at the same time (left arm out left leg back, then right arm out right leg back).
    1: UP DOWNS
    2: ALTERNATING SINGLE LEG UP DOWNS
    3: SKATER JUMP WITH UP DOWN
    4: PUSH RECOVERY
    5: UP DOWNS FIVE TIMES FOLLWED BY A JUMP
    6: SIDE TO SIDES
    7: DRY SKATE
    8: SKATER JUMPS
    9: LOW WALK FORWARD, THEN BACKWARD
    10:ONE MINUTE BASIC POSTION HOLD

    See YouTube “FULL LENGTH Speed Skating Dryland workout” for proper technique,

    All (except for Jose10K) enjoyed the Norwegian techno music playing in the background.

    After two set of the above, that was a wrap.
    Miles Davis from F3 Jackson, MS prayed us and took a group photo.