F3 New Orleans

Category: Northshore

  • An Iron Pax on a day to never forget – from Hogs Breath

    Upon this Patriots Day YHC showed and planted the shovel flag, then walk the sidewalk circle placing three cones for the 100 m.

    Soon Twinspan, and Pauly D arrived, the three began their warm-up, and then straight into the iron pax challenge week two.

    Since the 007 has a nice sidewalk in the shape of a circle and at almost 900 feet, this provides good equal spacing and a great running surface. With week two of iron pax call for running 400 m, then performing either BDE Merkins, or BDE Burpee’s between each lap. A good part about the 007 track, is this required running in 1 and 1/3 of the circle, thus the position of the merkins and burpees rotated each time.

    For 45 minutes the three pax hurled and committed themselves to this glorious feet. And sweat, tears, puke, and crying ensued, and that was all the first round!

    All pax gave it to her all for quotation “you versus you”. On the completion of the beat down several people stoped to admire the shovel flag and one woman inquired if it was for 9-11, we gave her a quick overview of F3, but asserted that it is a day to never forget!

    Yhc is always truly humbled, and there is no other place to be than in the gloom with my brothers!

  • Granny’s 9-12-23 – from Russo

    Plans for a twin/duo/partner workout were put on hold this morning, but Granny still had a visitor.

    No real warmup to speak of (it was 74, we’re plenty warm), so YHC jumped into it with a slalom around the columns, then used the five benches to perform 10 reps at each bench of:

    Freak Nastys
    Durkins
    Step ups
    BSS
    Calf raises
    Crunches
    Urkins
    Crunchy frogs

    Between each set of 5, YHC slalomed the columns for around 2.5 miles total.

    Quick prayer to give thanks for the arrival of Cowbell’s sons, and thanks for continued blessings.

    SYITG

  • Time for cake (and fall?) – from Russo

    MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.

    Warmup (10x, all IC)

    -Torso Twists
    -Toe touches
    -Arm circles
    -Grass grabbers
    -Cherry pickers

    Thang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.

    The cakewalk order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies

    At this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.

    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 urkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 8 count body builders
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 Wife pleasers
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.

    Here’s to a good week for all.

    SYITG

  • 45 gets you a 300% attendance increase too – from Russo

    72 degrees this morning for the Splashpad, which had two new visitors over last week. Must be the chill in air.

    Warmup (all 10x)
    – Seal jacks
    – High knees
    – Butt kicks
    – Arm circles
    – Toe touches
    – Imperial walkers

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 20 squats, 30 flutter kicks.

    At the bridge:
    One side – 10 crunchy frogs
    Mosey
    Other side – 10 big boys

    Rinse and repeat, dropping reps to 9, then 8, etc. to 1, and swap mosey for Carioca, side shuffle, and back pedal.

    It sounds more complicated than it was.

    Back at the pad, COT, NOR, Announcements, and Prayer closed us out.

    Three fine options if you’re so inclined for tomorrow:

    – Never Forget 5k Run / Walk with Bushwhacker
    – IPC at the Lakefront with Grundy
    – Non-IPC cake walk with YHC

    Fantastic mumble this morning around football, politics, and unique study habits.

    Thanks for joining and we’ll do it again soon.

    SYITG

  • 45 gets you hate! – from Jose10k

    74 degrees after a mini hurricane the night before made for a mild morning beatdown. A few of us were still suffering from illnesses from the beginning of the week, so it was a simple workout. BBQ was mourning the loss from last night football game, Moby was promoting his juicing regiment that gave him radiant skin and a vascular system that revivals a 30 year old, and Einstein was still promoting Geritol. KISS, was the theme of the morning. After a warm-up, moseyed to the side of the parking garage for a DORA. Partner 1 runs a loop, while partner 2 completes 50 big boys, 100 copperhead squats, and 150 merkins. Rinse and repeat until each man completed all exercises. 2 calf raises each step back up stairs. COT, Moby prayed us out. That’s all I got y’all. Work is calling. See some of y’all at the Gipper tomorrow to run with the Wacker.

  • The scramble – from Waterpik

    The scramble welcomed, Weeblo, a down range visitor from Jackson, MS today. Look for a man driving a U Haul truck and you might find him at your AO.
    We took the lakefront route today at a slow, east pace, but enjoyed the slightly cooler temps than the summer brought just last month.
    It was good to be present and accounted for this morning men. I enjoyed the camaraderie.

  • A/O for the Aging – from Einstein

    Just the old guys at The Gipper this morning – our pill of choice -> Geritol.
    Somewhat pleasant weather with temps in the mid 70s.

    After a strong warmup, we picked up some cinder blocks and tossed them around for awhile.

    BBQ did the prayer

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Labor Day Murph – from Akbar

    9 strong for a Labor Day Murph, followed by coffeeteria. We can go to Waffle House anytime, but it sure tastes better after a Murph.

    PAX -Akbar, Bird, Hammer, Hogsbreath, Moby Dick, Russo, Shooter,
    Jose 10k, Sogo

    7am start, with most arriving early to discuss LSU football among other things. Warm up consisted of SSH, Self Love, Grass Grabbers, Windmills, Cherry Pickers, Imperial Walkers, and some other things.

    We ran the original Milestone Marsh route down Livingston to the wall for the runs. Then broke up to 20 sets of 5/10/15 OYO, finishing with a mile.

    Tunes ranged from Zebra, Dash Rip Rock, and Rush to Big Tymers and a theme song from Avengers. SOGO was first to finish with Russo and Bird not far behind.

    Count, Name, and SOGO prayed us out.

    Waffle House was lively with great conversation centered around music and movies as usual. Michael Jackson was on for the first 20 minutes, Jose 10K showed us some dance moves, and we talked like high school girls. All while Moby talked to a guy in the parking lot for 30 minutes and may have bought a motorhome.

    Thanks for following the lead,

    SYITG – Akbar