F3 New Orleans

Category: Northshore

  • Kickball Redeaux – from Akbar

    21 strong at the Lakefront for a redeaux of Kickball. This time, it was simple.

    Conditions
    Wet, muggy, just another day in SE Louisiana.

    Warm Up
    SSH x20 IC, Grass Grabbers, Butt Kicks, Self Love, High Knees, Imperial Walkers, Mountain Climbers, Merkins – x15 -10 IC

    Thang
    Mosey to the baseball field, count off 1’s and 2’s and teams were made. Regular rules apply this go round, with exercises called by QIC at random of Merkins and Sister Mary Catherines. Team 2 came out strong with a big lead, while Team 1 went 3 and out pretty quickly. A modification was made to not let all the kids kick first, and it was better. After a couple of innings, we were getting stomped. At this point, Mathlete had a suggestion that YHC implemented- Team 2 would have to Bear Crawl the bases to give us a chance. We made a short rally, but still got squashed by double digits.

    We headed back to the flag a little early since we didn’t really exercise that much and YHC implemented the Red Hot Chili Pepper. A standard of Hogcycle, we did Merkins and Squats to finish out in 3 rounds. Merkins and Squats x20 IC, Merkins and Squats x15 IC, Merkins and Squats x 10IC

    Count, Name
    Announcements

    Sept 10 5k/5mile at Covington trailhead

    Iron Pax is coming in September

    Hammers bible study Wednesday at 8:30 at the Crisi Pregnancy Center

    Bubba prayed us out with special prayers for JV’s Grandma who passed this morning at 98.

    Head to Coffeeteria and called it a day

    Thanks for following my lead – Akbar

  • Reps and repeat at the A1c!! – from Shooter

    Rolled in hot at the A1c to the sights of 4 PAX at the top of the garage.. Along the way up YHC dropped off coupons at different locations for the morning beatdown.. Having thought of the beatdown the previous day, Q quickly realized upon arrival he had forgotten the deck of cards, which was to be used while the PAX alternated rotations through the 3 stations.. So, quickly exiting my vehicle and jumping straight into warmup, YHCs started thinking of the alternatives and the lack of proper planning quickly became apparent with some of the cadence being off. Jose10k quickly corrected the Q with his sharpest of mind when it comes to Math.. Guess your mind is much clearer at 0515 when one has already technically completed somewhat of a beatdown before anyone else had arrived…
    T👏🏼 to 10k for staying committed to the ISI issued out by Zoolander earlier in the month..
    Let’s begin
    Warmup
    10IC Good mornings, Toe Touches, Air presses, seal jacks, self love and arm circles..

    Thang

    Reps of 60, 40, 20 for the first series around..

    Each PAX took turns cycling through 60 count jump rope, 40 curls for the girls with tuck plate and 20 squats..

    Said HIM work through the circuit was the clock so to speak as the remaining PAX did stated work of upper body, core and lower body with rep counts of 10, 20, 30..

    Rounds consisted of Merkins, Big boys, lunges, Carolina dry docks, bicycles, Sister Mary’s, 8ct body builders, LBCs, 60deg lunges, Irkins, hands to heels, jump squats, Diamond Merkins, American hammers, and squats..

    With the first cycle taking roughly 25 mins we cut rep count in half of all said exercises and R/R for the 2nd round..

    Appreciate the post gentlemen always great to start the day with HIMs like each of you this Gloom..

    Thanks to Jose10k closing with 🙏🏼…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 3 for 11’s and 7’s – from Russo

    YHC has to wait another week to provide a weather report that doesn’t include “humid” or “hot and sticky” or “muggy”. Pax of 3 this morning at Granny’s.

    Warmup (10x to 16x all IC)
    – High knees
    – Good mornings
    – Arm circles
    – Grass grabbers
    – Butt kicks

    Thang
    I had a developed plan for next week that I debated pulling forward, but it leant itself to a larger number, so we went with a backup plan of the ever trusty 11s (or 7s in some cases), with a mosey or side shuffle between.

    Round 1 (10 and 1): ST merkins and Nut crackers (2 is 1)

    Round 2 (10 and 1): Jump squats and Apollo Ohnos

    Round 3 (6 and 1): Freak Nastys and Step ups (2 is 1)

    Round 4 (6 and 1): Big boi sit-ups and leg raises

    We wrapped it up with a minute of planking and 10 chill jacks just for fun.

    COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both ongoing or approaching. Check Slack for more info.

    Good work, men, and thanks for joining. SYITG

  • Where Was Hammer? – from Jose10k

    I prepared an epic playlist for musical/pop culture trivia with our local expert, Hammer. However, when he didn’t show, the local, usual group were not impressed with my tunes. However, they tolerated my tunes and my choice of the beatdown. It was simple. 10 merkins, 20 squats, 30 lbcs at the corners, 10 times. Then a mile run stopping at every stop sign and doing an additional 20 squats.
    Back to the parking garage for COT, Einstein prayed us out. Happy Birthday weekend to Einstein, safe travels for BBQ to visit that new grandson, prayer requests for my mother-in-law. Thanks for letting me lead gentlemen. SYITG

  • What the Ruck is happening here!! – from Shooter

    Well what used to be known as a running AO has quickly changed to a 50/50 mix of Ruckers and runners.. However, the Ruckers today joined by Zoolander outnumbered the stallion’s with a 5/3 advantage, only as the unusually late Cowbell arrived so late that he had to sprint to catch the Ruckers.. Believe he shortened his run as Waterpik and Hammer were just about out of sight by the time we hit Messina.. YHC is still not actually sure why Cowbell is not resting in preparation for Rudy’s 55 on Saturday.. Only thought can be is that he knows Tanked up is losing sleep, still working out in some capacity and putting in 8 hour days in the brutal heat while endlessly planning to conquer and destroy yet another CSAUP… Anyways the PAX did a brief warmup of 20IC SSH, 10IC Windmills, 20IC Toe Touches, 10IC self love and 10 OYO Merkins and squats.. Gave instructions of a route that produced 4.6 miles for Hammer and Waterpik which even though it’s dark outside the heat is still relentless but those guys constantly crush it by running to the AOs and putting in the extra work.. Big T👏🏼 to their discipline and leadership in that way.. As for the Ruckers YHC knew he had to add a little intensity to impress Zoolander, so we stopped 4x for 10 squats and 10 Merkins of course with the Ruck sack..
    Lots of great chatter about high school football games quickly approaching, to insurance coverage, etc.. We chose to not actually solve the worlds problems on this Gloom but who knows what next week will bring..

    Appreciate the following and 👍🏼💪🏼✌🏼 till the next Gloom!!

    Thanks to Akbar for the closing in prayer!!

  • Mosey-Go-Round – from Einstein

    …hitting the Covington hotspots

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Arm Circles, High Knees, Thumb Drives,
    Butt Kicks, Hi Jack Hi Jills, Neck Rolls

    Thang:
    Mosey to the Taj Mahal back lot; leg swings: left to right and front to back, using the parking stanchions for support.
    Then a ladder set using the parking stripes as a template, run up – back peddle back in 2,4,6,8, parking spaces for the ladder rung spacing, then repeat side shuffling to the left, repeat side shuffling to the right
    Mosey to the front of the Taj Mahal; plank up for a set of shoulder taps, peter parkers, and parker peters.
    Mosey to the Justice Center parking garage ramps; for the usual – lung walk backwards half way up then sprint the remainder repeating to the upper deck.
    Then a ladder set of star jacks, starting with one then adding one at every other parking stripe – total 91 star jacks.
    Then a ladder set of squats, starting with one then adding one at every other parking stripe – total 91 squats.
    Mosey back to the AO depot

    Mary:
    Rosalittas, V-Ups,

    Count-o-rama

    Bubba led us out with a prayer.

  • 1-2-3 Go! – from Russo

    Surprise surprise it was hot and humid this morning for a pax of 5.

    Warmup (10x – 16x, all IC)
    – Sealjacks
    – Self love
    – Toe touches
    – Hillbillies
    – Good mornings
    – High knees

    Thang

    1-2-3 GO! (Exercise one, move up a column, exercise two, move up a column, exercise 3…), then up, around, and back down the pilot house)

    Rounds 1 and 2: Absolution

    1 groiner
    2 Mahktar N’dyiae’s
    3 chill jacks

    Round 3 and 4: 8 count body builders

    1 half burpee (ignoring the merkin)
    2 burpees
    3 plank jacks

    Rounds 5 and 6: Front and Back
    1 Crab cake
    2 Parker Peters
    3 Big boi sit-ups

    Round 7: Prey to Predator
    Crab walk one column
    Duck walk two columns
    Bear crawl three columns

    Rounds 8 and 9: Famous People
    1 Kneel Diamond / 1 Apollo Ohno
    2 SMCs
    3 Bobby Hurley’s

    No time for Mary today. COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both quickly approaching. Check Slack for more info.

    Thanks for joining. SYITG

  • Redeaux – from Akbar

    QIC arrived to 5 at the Marsh this morning, still in recovery from the St. Vincent 500. Made worse by the air going out last night and camping on the floor with Wicket and Grover. Realizing there was no plan late Sunday evening, Even though the soreness was still harsh, there’s that inward force that says go get it today. And we did.

    YHC pulled the old Redeaux from a Gipper workout a few months back. The difference was no bricks. A late Sunday trip to Ace Hardware came up empty handed – so it was modified to blocks. After some chatter Jose ran up and Fletch arrived later to make 7.

    Mumblechatter was high as usual: ISI, St. Vincent 500, JV’s double Q, somehow Bushwhacker always comes up regardless of where we are. Since Hammer and Jose were there – lots of movie quotes today: Over the Top was a main focus. There may be a remake of Roadhouse – which will likely fail without Patrick and Sam.

    Jose had the tunes, and Cry Little Sister came on. This brings flashbacks for YHC in high school from Jamie Gertz’s cave scene – which made the rest of the workout that much better. We didn’t even get to Less Than Zero – maybe another day.

    Warm Up
    SSH, toe touches, self-love, arm circles, imperial walkers, high knees, butt kicks

    Thang
    5 on blocks for a Tabata of 30s on and 15s rest, full body blocks. 2 men did LBC’s and we rotated each round. Warm up run before down to the stop sign and back, and again after legs/back/bi’s.

    Legs
    Block holds for each exercise: squat, alternating side lunge, sumo deadlift, staggered squat right, staggered squat left, side lunge right, side lunge left.

    Back
    Curls, block swing, bent row, inward curls, good mornings, supine row, curls again, merkin row.

    Shoulders
    Manmakers, upright row, shoulder press, alpo’s, 45 degree shoulder press

    Chest/Tri
    Skull crushers, chest press, merkin, chest press w/ inward block, diamond merkin, block merkin, overhead extensions

    Circle at center court for 4 exercises x10 IC. Chest press, curls, shoulder press, goblet squat.

    Mary
    Rosalilta, Down Dog, Low Lunge right with arm cross body stretch 0 then left. Up dog, child’s pose.

    Name, Count, and Waterpik prayed us out.

    Announcements: Double Nickel on Southshore Saturday, Dangerfield VQ Saturday, Bible Study starts this week 8:30 at Crisis Pregnancy Center.

    Thanks for following my lead – Akbar

    Akbar, Hammer, Waterpik, Shooter, Quarterpipe, Fletch, Jose10k, F3 Norsthore, Milestone Marsh

  • Leg Work at the A1C – from Einstein

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, High Knees, Arm Circles, Thumb Drives, Cherry Pickers
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Hillbillys, Peter Parkers, Parker Peters, Ankle Benders

    Thang:
    atop the Justice Center Parking Garage; a set of elevens with Sister Mary Catherine’s at the top of ramp, side-shuffle run downhill,
    squats at bottom of ramp, back peddle run uphill

    Mary:
    Rosalittas, V-Ups, Calf Raises, Crunches, Jane Fondas, Wife Pleasers

    Count-o-rama

    Jose-10K led us out with a prayer. Congrats to Grandpa BBQ

  • You say Tabata I say TabAta – from Mobydick

    Drizzle in the gloom at the Gipper. YHC has become a fan of Tabata and encouraged by the ideas that short intense resistance is a better fat burner than cardio. I really don’t like cardio. So my Q consisted of 5 exercises with coupons in 5 rounds 1 minute each of Squats Presses Tricep curls Fore arm curls and grave diggers. Rest for 1 minute in between was a variety of stretches. Constant full body motion

    BBQ and Bubba brought along a FNG so the low cardio gave us a chance to mumble chatter introduce these guys to F3.