F3 New Orleans

Category: Northshore

  • That’s right, BB completed before 6:05!! – from Shooter

    Well, that’s what happens when only one PAX post. YHC decided to run to the AO for some RCR mileage. Prospects were light as only Jose10ks Sentra sat in the parking area. H arrived out the shadows from his pre-run.
    We completed 3 warmups Good mornings, Toe Touches and Grass grabbers. With time availability shortened we simply moseyed 3 corners for 5/10/15/20/25/30.
    8counts-Merkins, squats-SMKs and plank jacks-flutter kicks. Returned to the AO for Jose10ks departure and YHC returned to Moseying on home..
    Appreciate the chatter and post to Grannies shortened Q 10k!!

    Until the next gloom 👍🏼👊🏼✌🏼!!!

  • Hold on to the Rails – from Akbar

    4 strong at the Marsh on a perfect day to get some mileage in for RCR. Expected the Whacker to show after an inquiry on mileage for the Marsh late Sunday, but maybe 1-2 miles wasn’t enough.

    Arriving to the familiar scene of mumblechatter and Jose 10k getting in is pre mile run. Conversations early regarding the Nightmare after Christmas and Burpee form + Steve’s game show beatdown Saturday.

    Usual warm up and we took the long route down to the Lakefront, to Rips, and back up Marigny.

    Marsh to Lakefront, stopping at each block for Merkins and Superman’s x 10. Head towards Rips stopping at light poles for 50 SSH, LBC’s, and Mountain Climbers.

    7’s starting on the wall with Freak Nasties and a run across the street to Rips for Squats on the other side, then run Rips stairs on the return, throwing in a couple of sets of Bulgarians.

    Mid way through the owner of Rips showed up asking us to please make sure we use the handrails so he doesn’t get sued.

    Back up Marigny to home base stopping at each block for 1 set of 10 IC abs, then stopping by the pull up bars for 3 sets of 10 pull ups and 10 abs of choice.

    Center court for the abs finisher of Rosalita and Crunchy Frogs. Count, Name, and Waterpik prayed us out.

    Announcements: Krazy Ivan is this month, most likely on a weekday.

    Thanks for the post! SYITG – Akbar

  • I thought Shooter had the Q?!?!? – from Jose10k

    Shooter was nowhere to be found except on the Q sheet. Oh well, we ran!

  • Self EH Strikes Again! – from Bushwacker

    QIC knows that Russo and Pelican have their sweetheart love-fest many a Friday at The Splashpad, usually with more mumblechatter than work and sticking to a narrow range of politically conspiratorial topics of conversation. But it happened that Wacker had plans to crash their party with a little Rinso Repeato!

    WARMORAMA

    X10 IC: SSH, etc, etc.

    THANG

    X10 IC:
    Merkins
    Squats (alt Slow Squats)
    Freak Nasties
    Alt Lunges

    10 laps up and down the stairs

    R&R

    MARY

    X10IC:
    Starting with Hammers, ending with 100 100s OYO with plenty in between

    COT

    Count/name, special intentions for Russo’s co-worker and Tank

    Great to see Pelican again, and always a pleasure to see the whimsical Russo. Until next time…SYITG

  • February Eve: Let’s get ready to RunCajunRun – from Jose10k

    We gathered at the A1C, three brave souls ready to suffer: Moby, YHC, and the legend himself—Hogs Breath. The mission? Tabata. The pain? Immeasurable.

    45 seconds on, 15 seconds off—perfect ratio for pain and mumble chatter. We hit everything: core, legs, upper body. Push-ups humbled us, calf raises made us question why we even have ankles, and lunges—both forward and reverse—had our thighs screaming for mercy. Penguins made us wiggle around like fish out of water, and the infamous Jane Fondas had us feeling like ‘80s aerobics instructors with a vendetta.

    And because that wasn’t enough, we threw in a couple laps—because why not finish strong (or at least finish)? By the end, sweat was pouring, muscles were burning, and we all collectively decided that tomorrow would be a “rest day” (or a “can’t-walk day”). Moby may have grumbled something about never doing this again, but we all knew we’d be back. Because pain is temporary, but questionable life decisions are forever
    COT, prayers for Tanked Up. Procedure done, he’s resting, slowly recovering. Y’all, he’s been kicking our ass before the procedure, imagine how bad we’re going to look when he’s fully recovered? RunCajunRun begins tomorrow.

  • Ruckers Rule!! – from Shooter

    With mild conditions 7 Hims took the 💊 to get out there and put in some work.
    5 mins of warmup and then YHC sent the Ruckers out for 20 out and 20 back who ruled the day over the runners. Runners took the East Causeway approach sticking to the sidewalks, through Golden shores and to the entrance gate and back down Messina to the AO..
    Wrapped up with some Mary.

    Closed out with COT, until the next Gloom
    👍🏼👊🏼✌🏼!!

  • Hammer Time: The Return of the Smackdown – from The Hammer

    Warm-up (The Forge):
    • Sledge Swings – Arm circles forward and backward (because the hammer must be warmed up before striking).
    • Anvil Hops – High knees to get the legs fired up.
    • Grass Grabbers – Toy soldiers to loosen the hamstrings.

    The Beatdown (Hammer Strikes Again):
    (Each exercise represents a different part of a hammer’s swing—because every rep is a blow of punishment.)

    Round 1: The Wind-Up Mini Murph
    • 5 Pull-ups (You’re lifting the hammer over your head.)
    • 10 Push-ups (Pressing down with force.)
    • 15 Squats (The weight of the hammer bearing down.)
    • Run a lap around the block, stopping at each corner for core work:
    • Corner 1: “Hammer Hold” – 20-second plank
    • Corner 2: “Jackhammer” – 20 mountain climbers
    • Corner 3: “Wrecking Ball” – 15 big-boy sit-ups
    • Corner 4: “Sledge Slam” – 10 burpees (because why not?)

    Round 2: The Follow-Through
    • Repeat the Mini Murph (5 pull-ups, 10 push-ups, 15 squats, 5 rounds).
    • Another lap around the block with core exercises at each corner (same as above).

    Finisher: “Nailed It”
    • Hammer Smashes – 20 jumping lunges (each leg = 1)
    • Drop the Hammer – 10 burpees
    • Victory Hold – 1-minute wall sit

    COT and Out!

    Hammer, thanks for returning and reminding everyone that workouts don’t have to be fun to be legendary.

  • The Blind Leading the Blind – from Steve

    But hey, at least there were no shot puts involved!

    As sometimes is the case, the most amusing part of the beatdown happened in the first few minutes, as Jose entertained us with tales of being a track coach.

    Coach 10k has got some stories, and it dawned on me that if he could hone his sound effect skills over the next 20 years (a la that dude from Police Academy), he might just take over storytime for Frank.

    YHC came somewhat prepared today with a car full of props (ok, not all-in Mathlete style, with the full gym in tow). Bush had reached out the day before to poke and prod as he is prone to do, insisting (correctly!) that we always do the same ol’ shit. Touché. Well, you gotta step up and Q it yourself then, Bush!

    Anyway, he personally requested balls to the wall, which YHC would’ve happily included, but alas, there was no Bush to be found this gloom.

    Cycled through each of the following stations twice. Second time through we replaced the merkin rows, which were brutal, with a core exercise. Once everyone had two turns at each station, hit the slalom and up the stairs for a round of SMKs/Lunges up top. Rounds were:

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Leg Raises)
    Squat Thrusters (x30)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Crunchy Frogs)
    Curls (x40)

    Up Stairs – 20 Lunges (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Gas Pumps)
    Chest Presses (x40)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Freddie Merc’s)
    Alpos (x30)

    Up Stairs – 20 SMK’s (2:1)

    Once Jose departed, Russo and I discussed how snow days work when you’re home schooling, as well as the ins and outs of starting a global crochet empire. Forget Etsy, these baby blankets, beanies, and booties come with Kardashian endorsements and are featured in viral Tik Tok dances. Russo already booked flights to Shenzhen to tour their manufacturing plant and see if their knitting is up to snuff.

    All in all, if not an inventive beatdown, it was at least effective one. COT and Russo took us out. RCR is rapidly approaching, if you don’t have a team, get one today. I believe the Pork Chop Express might still need a few guys.

    And thanks to these two gents who make it a point to be consistent and keep people like myself accountable. I am incredibly appreciative to be out there with you two.

  • The Blind Leading the Blind – from Steve

    But hey, at least there were no shot puts involved!

    As sometimes is the case, the most amusing part of the beatdown happened in the first few minutes, as Jose entertained us with tales of being a track coach.

    Coach 10k has got some stories, and it dawned on me that if he could hone his sound effect skills over the next 20 years (a la that dude from Police Academy), he might just take over storytime for Frank.

    YHC came somewhat prepared today with a car full of props (ok, not all-in Mathlete style, with the full gym in tow). Bush had reached out the day before to poke and prod as he is prone to do, insisting (correctly!) that we always do the same ol’ shit. Touché. Well, you gotta step up and Q it yourself then, Bush!

    Anyway, he personally requested balls to the wall, which YHC would’ve happily included, but alas, there was no Bush to be found this gloom.

    Cycled through each of the following stations twice. Second time through we replaced the merkin rows, which were brutal, with a core exercise. Once everyone had two turns at each station, hit the slalom and up the stairs for a round of SMKs/Lunges up top. Rounds were:

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Leg Raises)
    Squat Thrusters (x30)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Crunchy Frogs)
    Curls (x40)

    Up Stairs – 20 Lunges (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Gas Pumps)
    Chest Presses (x40)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Freddie Merc’s)
    Alpos (x30)

    Up Stairs – 20 SMK’s (2:1)

    Once Jose departed, Russo and I discussed how snow days work when you’re home schooling, as well as the ins and outs of starting a global crochet empire. Forget Etsy, these baby blankets, beanies, and booties come with Kardashian endorsements and are featured in viral Tik Tok dances. Russo already booked flights to Shenzhen to tour their manufacturing plant and see if their knitting is up to snuff.

    All in all, if not an inventive beatdown, it was at least effective one. COT and Russo took us out. RCR is rapidly approaching, if you don’t have a team, get one today. I believe the Pork Chop Express might still need a few guys.

    And thanks to these two gents who make it a point to be consistent and keep people like myself accountable. I am incredibly appreciative to be out there with you two.

  • Time in Tension – from Mobydick

    I have been introduced to the concept of time in tension over reps. Lots of workout stress number of reps done real fast so we can brag about how many we do. When we do them real fast form goes out the window along with full extension, control and benefits of gravity resistance. After an extended stretching series the pax was challenge to a series of the usual merkins squats lunges sit-ups leg lifts plank etc only this time to a s l o w count if 6 down and a s l o w 6 count up. There were only 5 reps of each exercise but it took a minute or more to do each one. The 5th rep of a merkin or a plank done this way started to feel really long. End result more muscles got used. Control and form just happened and a pumped up feeling afterwards assured a real workout just happened in 30 minutes of tension time.