F3 New Orleans

Category: Northshore

  • Solo one this morning – from Hogs Breath

    “Come one, come all….”

    Expecting a crisp chill and a fall scent to the air YHC awoke instead to a muggy and swampy fall morning. Arriving 5 mins early YHC planted a shovel fall.
    Precisely at the stroke of 0530, YHC gave himself the disclaimer and welcome and began;

    The warm up;
    A 40 yard inch worm
    Some mountain man poopers
    Some grass grabbers
    Hip swings

    The Thang

    Began with a Motivator – a single count from 10 down to one: 10 SSH, 10 star SSH, 10 leg on sly SSH, 10 in place bunny hops. Then immediately 9 of each, 8….etc

    Followed by a 90 sec alternating sprint / deck of death.

    Several good prospects for EH, as the sun began rising (due to the shift from Daylight savings to Standard time)

    Much like any good Bond flick,YHC told himself
    “….will return again…..” as he rounded out his morning beatdown prepared and fresh for the day!

  • The Song Remains The Same – from Akbar

    The plan was a block day, which we haven’t had at the Marsh in a while. Until a group text went out that Saturdays beatdown would be at the Marsh due to weather, and could someone bring blocks? Grundy put it to us and YHC was about to switch up but stayed the course. For most of the pax, a 2 block workouts back to back. This one to a BBC live soundtrack of Led Zeppelin.

    Conditions: Muggy, especially painful after the great weather we’ve had.

    Mumblechatter: LSU/Alabama mostly, but not a whole lot of time for mumblechatter.

    PAX: Akbar, Waterpik, Hammer, Bird, Quarterpipe

    Warm Up – SSH, IW, arm circles, Grass Grabbers x 20

    Round 1,2 x 20 each

    Curls, Merkin
    Goblet Squats, Chest Press, Merkin
    Thrusters, Merkins
    SMC, Merkins

    Run down to the 2nd stop sign and back
    Wall Sit 45s, 15s rest – REPEAT

    Mary x 15 IC
    Crunchy Frogs
    Hello Dolly
    Rosalita
    LBC
    Penguins

    Count, Name, and Quarterpipe prayed us out

    Thank for letting me lead, great way to start the week
    Akbar

  • THE CARD GAME CONTINUES AT THE A1C – from Einstein

    The fog was so thick this morning, BBQ’s wife wouldn’t let him leave the house.
    Which is too bad, as he would have excelled at the river dance routine that we performed

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Snap-Crackle-Pops(aka neck rolls), Imperial Walkers, Hillbillys, etc

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-spades, Jose10K-clubs, Invisible Man-hearts, Einstein-diamond
    And with a few rules;
    #1, one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that number on the card
    #2, you can’t lay on the ground like a lazy f@t b*st#rd after being on your six, you had to get up for each card pulled
    #3, if the same suit gets pulled in consecutive order, the face amount doubles, triples, etc

    Joker #1 – back-peddle around the upper deck
    Joker #2 – mosey down the stairs and two calf raises per step up the stairs

    Count-o-rama

    Jose-10K led us out with a prayer

  • Return to routine, including Bushwacker!! – from Shooter

    6 PAX decided to post the Gloom at The Scramble for the return of routine.. No JV we will not meet at Messina and Monroe this time but may very well in the future, so resist killing the leg workouts at the gym till after Thursday’s.. YHC decided to instruct the sprinters in Waterpik and Bushwacker to make two loops will Chewy and I did one and the Ruckers to the gate and back…
    Everything was routine, including Bushwacker running straight to the bathroom upon our return as the rest of us closed out with some stretching…

    Appreciate the post gentlemen, including you Bushwacker 😝and Chewy closed us out with COT..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Young at Heart – from TurboTax

    With a combined age approaching 300, 5 young at heart PAX kick started their Wednesday with a tough one at The Gipper. A warm up of imperial walkers, shoulder taps, side straddle hops, Peter Parkers, seal jacks, Parker Peters, merkins and toe touches got the blood flowing for our mosey to the Justice Center.

    It wasn’t the same without Steve, but somehow we managed a nice set of Bulgarian split squats combining isometric holds, dynamic movements and then plyometrics. Rinse and repeat but this time with incline merkins.

    Lunge walk and bear crawl to the stairs for some Wile E Coyote.

    Recovery walk to the mailboxes then some Mary: Scuba Steve’s, Nolan Ryan’s, flutter kicks, Superman’s, hello Dolly’s and jackknives.

    Run with burpees at every light to the flag where we circled up for curtesy squats, single leg RDLs and good mornings.

    Back to the stairs for a few rounds up and around and then a nice long walk sit.

    Mosey to the shovel flag for a final exercise-a back plank.

    Countorama, nameorama and Einstein prayed us out. Thanks for letting me lead guys. SYITG.

  • Board meetings can be complicated!! – from Shooter

    YHC arrived at Grandmas with 4 PAX chatting about the previous night’s trick or treating.. Weather was comfortable and mild for the days planned activities with a ruck plate, block coupon and a jump rope… Pax evened out to 6 as Cowbell came in hot, this was ideal for the pairing of 3 groups with 3 stations planned..

    Warmup was 10IC Grass grabbers, Toe Touches, Selflove, Cherry pickers, arm circles and SSH.. Moseyed the trace for about a quarter mile out and back…

    YHC began to explain his thoughts on what was to take place, but apparently my elementary explanation was not difficult enough for the fellow executives at this mornings AO.. After explaining in further detail we eventually just started and modified along the way.. 3 pairs 3 stations controlled by the jump rope.. P1 (Each pair) stayed at the end of the breezeway completing core exercises while P2 Moseyed down to complete stated exercises of jump rope, curls for the girls and kettle swings.. Jump rope was a 50 count and each PAX kept count on reps. Goal was for each PAX to complete 100 total curls, 75 to 100 kettle bell swings.. Roughly took 3-4 rounds for completion.. Core exercises consisted of Mountain climbers, Peter Parker’s, Parker Peters, Hello Dollies, Hands to heels, LBCs, Donkey kickoffs, Donkey holds and alternating elbow to knees…

    Finished up at 0600, announced Merediths birthday event at Bushwackers this Saturday as well as the camping trip in Kokomo MS on the 18th..

    PAX was closed out in prayer by Steve..

    Thanks for following the lead although the explanation was initially confusing..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • This is Halloween – from Russo

    Lower 70s and high humidity this morning while we waited for a cool front that didn’t make it to Granny’s. 5 foolish mortals for Halloween fun a week out. It’s never too early.

    Warmup (all IC, even self love)
    – Sealjacks
    – Imperial walkers
    – Self love
    – Arm circles
    – Grass grabbers

    Thang

    (1) Ghostbusters
    High knees as the theme plays, with a plankjack merkin every time you hear “Ghostbusters”

    (2) Count 1-2-3 (perform exercise while your partner zombie walks the grass and back pedals back)

    100 Merkins
    200 zombie squats
    300 gas pumps

    (3) Bobbing for apples
    20-ish Pew kneels with a Kneel Diamond thrown in

    (4) Mummy Pyramid
    Using the benches:
    – 5 Durkins
    – 10 Urkins
    – 15 Freak Nastys
    – 10 Bulgarian split squats (2 is 1)
    – 5 Step ups (2 is 1)

    (5) Refill the candy bowl (Suicides / Shuttle Run)

    (6) Scary stories
    Designed to become a ghost story around an F3 campfire:
    (A) Join us in the Redrum: Murder Bunnies through the field
    (B) He sat straight up like he was possessed: Exorcist sit-ups (big boys, but your legs remain straight out in front of you)
    (C) You’ve sinned and need Absolution: lots of Absolution IC
    (D) We don’t like our babysitter: Mosey around Granny’s searching for Laurie Strode, practicing our stabbing form along the way
    (E) Camp Crystal Lake: Crunchy frogs IC, designed to be rows, like on a lake escaping Jason Voorhies

    COT, count, Name-o-Rama, announcements, and prayer closed us out.

    Thank you for indulging me in part I of the Halloween fun, with part II on Friday, especially if you weren’t feeling 100% physically or mentally. That’s what makes you a HIM.

    SYITG

  • The Future’s So Bright: I gotta wear shades – from Jose10k

    3 Brave souls braved the cool morning air to gather at the top of the parking garage. Moby and myself were engaged in mild conversation when loud music came blaring up the ramp. It was none other than BBQ, rocking an old classic. Fifty thou a year’ll buy a lot of beer
    Things are going great, and they’re only getting better
    I’m doing alright, getting good grades
    The future’s so bright, I gotta wear shades
    I gotta wear shades.
    The beatdown was simple: Tabata: Round Robin Style. 45 seconds of an exercise of that person choice, 15 seconds break.
    COT, Moby prayed us out. Short, sweet, and to the point gentlemen

  • Smack talking at the Scramble!!! – from Shooter

    5 PAX embraced the chill of a 2nd morning in the low 50s, however the hot air coming from the chatter quickly had to be put in pause, so YHC could get things started… This morning would consist of two groups. Cowbell and Waterpik ad the runners and JV, Russo and self were the Ruckers… If the conversation between Waterpik (TIGAS) and Cowbell (Hiddy Tiddy) was half as entertaining as Russo (TIGA) and JV (Fighting ☘️) then I would say Steve missed out on an opportunity to come out and create a possible Netflix series… The name that comes to mind would be “Fan Fair” and it would run along side the college football season… Appreciate the entertainment and chatter gentlemen.

    Warmup 15IC SSH, Grass grabbers, Toe Touches, Hillbillies and Butt kicks.
    Runners did standard route as the Ruckers went out 18 min and doubled back.
    Returned for some Mary Left and Right Elbow to knee, bridges, hello dollies, Rosalitas and Crawl 3-4 arm lengths out and return to plank.

    Appreciate Waterpik praying us out with intentions for Zoolander and thoughts for Steve’s grandmother…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Up and down with the deck of cards – from BBQ

    A strong 5 arrived. Multiple and usual warm ups. Of course I botched the count on a couple. A warm up lap around the top deck. The deck of cards came out. Each suit had an exercise and each card represented the # of exercises, 2 thru 14. The 4 exercises were hand release merkins, copperhead squats, gas pumps and LBC’s. LBC’s were double the card. After each rep we directly stood up from sitting on the pavement to standing up. Using no hands. Or at least we tried. It took some warm up. I do not recall the name of this type of stand up squat. I did them at beat down in St Louis. The one joker was a one star jump every third line across the top deck parking spots. We finished the deck of cards. Nameorama and prayed out. Another great start of the day at the A1C!