F3 New Orleans

Category: Northshore

  • Lucky 7’s – from Akbar

    4 convened this early gloom, 3 of us cursing Cowbell under breath from the Lakefront soreness Saturday. Today we did Lucky 7’s in the beautiful weather God has granted us in Seast La.

    Warm-o-Rama – SSH x 15IC. X10IC – Arm circles, Self-Love, Windmills, Toe Touches, Grass Grabbers, and other things

    The Thang

    7 rounds, 7 reps of each exercise, stopping at intersections on a Mosey to Granny’s House and back.

    Rounds
    (1) Merkins, abs of choice
    (2) Merkin plank jack, Freddie Mercury, Squats
    (3) Hand Release Merkins, High Knees, Superman’s, Sister Mary Catherine

    Threw in some Freak Nasties x 10 IC at Granny’s. Finished up with 10 Knee Raises/10 Jump Squats at the Playground and Freak Nasty/Bulgarian Split Squats x10 IC at the Picnic Tables

    Mary
    American Hammers x10 IC

    Count, Name-o-rama, and Moby Dick prayed us out with thoughts for Phoenix Bigler and his family, Grover for safe travels driving out West, and Piks buddy on the birth of a new baby.

    Thanks for showing up, always a pleasure to start my week out with you men.

    Akbar

  • 1st & 10 – from Einstein

    A pleasent 73 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage. With Moby claiming it felt like a Fall day.

    Warmup:
    all 15xIC: toe touch, ss hops, neck rolls-standing, neck rolls on your six-back-forward-right-left, hill-billies, swimmers, thumb drives, imperila walkers,
    soccer-ankle rotations, scissors hops, smurf jacks, etc.

    Thang from the Exicon: 1st&10
    Approx. 100 yard “field” marked at 2 parking stripe increments. Perform 10 Burpees, 1 Merkin (11’s) at the 10, sprint the remainder of the parking lot.
    Mosey back to the “20.” Perform 9 Burpess, 2 Merkins, sprint the remainder of the parking lot, mosey back to the “30.” Repeat until all 100 “yards” and 11’s have been completed. Finished up with one minute of Rocky Balboa’s

    Worked up a pretty good sweat, according to BBQ’s KC hat squatch-o-meter.

    Mumble Chatter included; Avg age of today’s A1C PAX(old), plethora of burpees recently, Jose-10k’s sporting a coppertone tan(with the rest of us sporting farmer’s red), BBQ’s trip to Omaha for the CWS LSU victory, and Moby championing the health benefits of olive oil as he chugalugs from his new pocket flask

    Count-o-rama

    Jose-10K led us out with prayer, intentions for quick recovery for the suffering/injured.

  • 7/7 4 2023 – from Russo

    YHC’s job revolves around numbers, so surely YHC themed today’s beatdown around the number 7, given there’s only one 7/7 every trip around the sun. For someone that is into numerology, trends, and correlation (not to mention an occasional craps player and a big fan of “Heads Up Seven Up”), and whose daily assignments include a review and analysis of a balance sheet, revolving a beatdown around the biblical number of perfection and completion seemed natural.

    “Only” 74 degrees to start (definitely felt more like 77), and surprisingly less humid, but nowhere near comfortable.

    No need for a warmup, so it was:

    Walls of Jericho (7 count of 7 exercises 7 times around the Pad)

    – Freak Nastys
    – Durkins
    – Ballerina Squats
    – Shoulder tap plank jacks
    – Monkey humpers
    – Groiners
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, Reps in groups of 4)
    – Rosalitas (4, 8, 12, 16x – 40x total)
    – Leg raises – 40
    – LMCs – 40
    – American Hammers – 40

    20 merkins, 23 urkins wrapped it up. Quick prayer giving thanks for today, general blessings, and an ask to align my will with what God has for me.

    Cowbell has Q tomorrow, so come out to the Lakefront for good times.

    SYITG

  • Who says BOMBS are limited to the 4th or New years? – from Shooter

    With the opportunity available for YHC to post the Gipper it felt right to bring left over BOMBS out today. Temperatures should show signs of cooling this week according to forecasters, but apparently 86 at 6AM is still warm and super humid based on the perspiration reflected off the concrete.. Add a coupon to the mix and the sweat angels really come to life.. Music is a must whenever Jose10k is around and the count for cadences held true… Soon enough though the only noises to be heard were the grunts, heavy breathing and sound of anguish..

    Warmup
    15IC and 10IC
    SSH, Toe Touches, Wife pleasers, Bridges and Scorpion kicks.

    Thang
    B.O.M.B.S (coupon for overhead press)
    Prison cell burpees, over head press, Merkins, Big Boy Sit-ups and Squats..

    Teams
    Jose10k/Bushwacker
    YHC/Barely legal/Moby

    P1 exercises while P2 runs the trace toward the courthouse making a loop around the block.

    As time drew near YHCs team had to modify to finish. Returned the coupons for the count, announce and COT..

    Thanks to Jose10k for closing us out in prayer!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Gorilla Instincts – from Jose10k

    After spending two days in Pensacola swimming with my nephew, I got in at 9 last night. Tired, sunburned,and very sore. But that’s never an excuse to miss the A1C. 78 degrees outside, 92% humidity, still not a reason to skip the A1C. I was thinking about taking it easy, however, a traveler from far away (Slidell) rolled up at exactly 5:15. Anyone who travels that far, deserves a quality beatdown. To be honest, I hadn’t planned a workout. I was planning on making it up as we went. Warm-up: you know how it goes
    The Thang: Mosey over to the butterfly garden to pick up a coupon each. Mosey over to the side of the courthouse for a Shooter inspired Gorilla workout. But while walking there, a wise voice came over me. YOU INTENSIFY TO MODIFY. Y’all know who this wise voice is, wisdom beyond his years: that’s right, Hammer’s oldest boy: PickAxe. How do you intensify the Gorilla workout? That’s when I thought of another F3 brother, none other than the stepfather of the splash pad, Russo. I have to throw him a little love, I mean, we hate on him quite a bit. It’s his own fault, he opens his mouth about his lack of taste in 80s and 90s movies, it just makes him a target of ridicule. One thing that we can not make fun of, his intense workouts. And one of his favorite exercises is: murder bunnies. So that’s how we intensified this morning’s workout. 8 reps of each exercise, curls, shoulder presses, kettlebell swings, and merkins. Then murder bunny to the first intersection. 8 gorilla squats, then rifle carry the block back to the start. Returned the blocks, back to the top of the A1C for 5 minutes of Mary led by Hogs Breath. YHC had to leave to bring his car back for his daughter to use. As always, it was an honor to lead you gentlemen. Thanks for read. Hammer’s offspring has the Q tomorrow morning. Mark it in your calendar, and plan to show. July 28th marks the 3rd anniversary of the A1C. Come out and celebrate with us. I do hope that our cross town rivals will join us too. SYITG

  • Like a warm, sticky, wet hug – from Russo

    Stepping out into the gloom, the humidity just smacked YHC in the face. Reaching the top of the pilot house and looking out, the flags were straight down, not a breeze to be had. 81 degrees meant unrelenting humidity, but hey, at least my skin will never be dry.

    No warmup, just straight into:

    – pilot house steps (3 calf raises at each step
    – Slalom the columns
    – pilot house steps (3 calf raises at each step)
    – SUPER slalom the columns

    Mosey the blocks, stopping at the corners for:
    – 25 Urkins
    – 25 Peter Parker’s
    – 25 shoulder taps
    – 25 plank jacks
    – 25 groiners
    – 25 ballerina squats
    – 25 lunges (2 is 1)
    – 25 George Thorogoods
    – 25 star jumps
    – 25 crunches
    – 25 flutter kicks (2 is 1)
    – 25 Rosalitas
    – 25 gas pumps

    Slalom the columns one more time, 25 crunchy frogs brought us home.

    Quick prayer wrapped it up because the Jackson Pollack was compete. Chainsaw has Q tomorrow!

    SYITG

  • Back to the regulars!! – from Shooter

    The Scramble produced pairs once again. Ruckers returned with JV and Russo.. Cowbell and Waterpik were the speedsters.. Zoolander and YHC were the Clydesdale’s. Sorry to categorize you that way this morning Zoo, after all we know you are nowhere near a Clydesdale..
    Appreciate you graciously holding back to jog with one this morning though..

    Warmup
    Mixture of 15IC and 10IC
    SSH, Toe touches, Imperial walkers, Superman’s, Wife pleasers, Bridges, Scorpion kicks and squat holds..

    Ruckers rucked down Massena and back. Runners and joggers turned right on Monroe and then left on Antibes to Mariners and back around to Monroe..

    Returned for some Mary
    10IC Right elbow to left knee, F/J, LBCs, Little Manny crunches and Merkins.

    Count, announce and COT

    Thanks to JV for taking us out in prayer!!
    Until the next Gloom 👍🏼👊🏼✌🏼!!!!

  • Back to Normal – from Akbar

    The fab four was back in action this gloom, with Hammer and Pik returning from travels. Today is World Refrigeration Day – don’t take for granted the importance of refrigeration in modern life. We could have used one today. This is how it went:

    Conditions
    81, partly cloudy, slight southwest wind at 6, slightly muggy

    Warm Up – SSH at center court, mosey to the Lakefront stopping for Grass Grabbers, Windmills, arm circles, self love, high knees, butt kicks

    Wall: Wall exercise, mosey in between to sidewalk, return x15 on each side, OYO
    • Derkins, Squats
    • Irkins, Sumo Squats
    • Freak Nasty, Sister Mary Catherine’s
    • Stone Mountain, Superman’s

    Rips
    Wall Sit, 15 count each pax – Moby’s count was at least a minute

    Stairs
    Exercise 1 at bottom of stairs, run to top for 15 calf raises, return to bottom for 2nd exercise.
    • Plank Jacks, Rocky Balboas
    • Shoulder Taps, Rocky Balboas

    Return to home base stopping at each intersection for 1 exercise x15 IC: Merkins, Squats, Superman’s, Sumo Squats, LBC’s

    Mary at center court x 15IC. Rosalita, Hello Dolly, Heals to Heaven, Flutter Kicks, Wife Pleasers

    Count, Name, and Moby prayed us out.

    Announcements
    Chainsaw has Lakefront Q Saturday, sign up to Q

    Always a pleasure to start me week of right with you guys –

    SYITG – Akbar

  • Mighty Moby Motors On – from Einstein

    A bit humid at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.
    and with mumble chatter about being tired/stiff from cinder block workouts, a good stretching warmup was in order

    Warmup:
    all 15xIC: toe touch, neck rolls-standing, arm circles, side-to-side stretch, neck rolls on your six-back-forward-right-left, shoulder shrugs, swimmers, thumb drives, etc.

    Thang 1:
    Run down the parking ramps to the street, run around the block with four burpees at each corner,
    stop at the first small wall for step-ups, left leg first then right leg,
    mosey to the second small wall for box jumps – sets of three box jumps.
    It was on box jump number twelve where Moby suffered a blow-out, scraping his shin on the wall, YIKES!! If this has happened to you – you know it sucks!
    but nothing stops MobyDick…with blood trickling into his shoe…the old man pushes through!
    We forge ahead, with run up the parking ramps to the top deck

    Thang 2:
    on the upper deck, core exercises at the four corners (box-cutters, sit-ups, leg levers, left elbow to right knee right elbow to left knee)
    with bear crawl half way across deck, mosey, sprint other half, mosey, repeat.

    Count-o-rama

    Jose-10K led us out with prayer, with intentions for quick recovery for the suffering PAX

  • We have bugs – from Russo

    Instead of continued talk about what divides the AOs, let’s talk about what unites us: bugs. The Pad might be able to claim a monopoly on bats, but not insects.

    76 degrees for a solo flight at the Pad this morning, but you’re never really alone when you mosey through 3 or 4 large swarms of gnats. Or, at least I think they were gnats, since Steve wasn’t available to confirm species. I did show them who was boss, however, since at least a few of them inadvertently became breakfast.

    No real warmup to speak of, so we jumped right into:

    – pilot house steps (3 calf raises at each step
    – Slalom the columns
    – Pilot house steps (2 up, one down)
    – pilot house steps (3 calf raises at each step
    – Slalom the columns
    – Pilot house steps (2 up, one down)
    – Suicides (5 merkins at each column)
    – some combo of walk / mosey / sprint around the block (2x)
    – Lt. Dan’s through the grassy knoll
    – 20 Freak Nastys
    – SUPER slalom the columns (full revolution of each column)

    Quick prayer wrapped it up. Bird has Q tomorrow!

    SYITG