F3 New Orleans

Tag: Akbar

  • Thor’s got nothing on these Pax – from Akbar

    YHC has been watching Limitless with Wicket this week, who still refers to him as Thor instead of Chris Hemsworth. We’ve been watching Thor do some pretty amazing things. Thor did this workout while on a Navy ship, and looked pretty tough. But the PAX today killed it with intensification.

    Conditions: 64 degrees, 100% humidity, cloudy

    Warm Up
    SSH, Arm Circles, Self Love, Grass Grabbers, Imperial Walkers

    Thang

    7 exercises – 10 rounds, walk it out 60s after each round, 450 reps total
    5 Squats
    5 Meter Bear Crawl – 16.5 feet – 3 point line to baseline. We intensified this to half court after 3 rounds.
    5 Sit Through’s – Bear crawl position, on toes, right leg across body while left hand is raised, switcheroo. 2=1. Similar to Apollo Ohno’s in Bear Crawl Position.
    10 Merkins
    10 Mountain Climbers – 2=1
    5 static Lunge, 5 each leg – hands or knees touch ground
    5 Apollo Ohno’s 2=1
    60s rest /walk out after each round.

    Playground

    Chin ups and Crunchy Frogs. 3 rounds x 10 or max. Last round midway hold on chin ups to failure.

    Mary

    LBC’s x20 IC

    Announcements

    Congrats to Grundy and M on the new baby born yesterday. Everyone is doing well. Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Nightmare Before Christmas postponed – check Slack for updates.

    Intentions
    Aunt Sue – Lukemia; Jose 10k’s school family – 5 yr old dealing with cancer

    Count, Name, and YHC prayed us out.

    NMM
    • Thought this would actually be harder, but we do this stuff every day. Great work PAX

  • Going Limitless at The Pad – from Steve

    We’re gonna keep this short – I’m just trying to get back on the horse here with these backblasts so that Russo can reclaim his rightful position at the top of those Pax-miner charts! That’s truly my only motivation. I mean, I don’t care that I’ve never been featured even once on those charts. Psh. You really think I read those things???

    So anyway, yeah, it was another soupy day on the Northshore – wet, muggy, maybe a touch cooler – but no matter, these men needed no motivation (or should I say, only the motivation that a shirtless Chris Hemsworth swimming 250 yards in arctic waters could provide) to get them outta the sack and into the gloom this morning.

    Thang: We’d start high today, but descend Shooter-style. So 100 reps of one exercise at the stage, followed by 10 merkins and a short mosey up the stairs and back, then on to 90 reps, 80, etc. Exercises were:

    100 Squats
    90 LBC’s
    80 Shoulder Taps
    70 Alternating Lunges
    60 Leg Raises
    50 Merkins
    40 Big Boys
    30 Jump Squats
    20 Burpees
    10 8-Count Body Builders

    Along the way, we listened to some Deep Purple and dabbled loosely in the critical issues of today, such as the many problems with identity politics, the incredible ways in which plexiglass Covid barriers can prevent bank robberies, other songs that feature dogs/wolves/animals howling at the start, and, of course, the age old question: Sigourney Weaver’s Ripley or Linda Hamilton’s Sarah Connor?

    COT and Russo prayed us out. A sincere thank you to all you guys who post regularly – you guys are the only reason I get out there and I am incredibly grateful for that consistency.

  • Y’all do a lot of Squats, huh? – from Waterpik

    A duo down range from North Carolina and an FNG originally from NOLA now living in Kansas brightened the foggy, humid, gloomy streets of Old Mandeville this morning posting at the AO we call the Milestone Marsh.

    Welcome FNG, Wheels Up, to the F3 brotherhood. I hope you post near your home in Kansas or at least when you come to Louisiana to visit.

    Workout:

    Tabata: 15 rounds of different exercises, starting with warmup cadences, such as side straddle hops and Imperial Walkers, graduating to more difficult sets of merkins and burpees.

    Lunge walk to bars for 5 sets of pull-ups with alternating sets of your choice of core exercise.

    Head back to center court for mission impossible hold, 5 count each man, then second set, 3 count each man.

    Head out to street for 4 corners, stopping at each block for Stone Mountains, Peter Parker’s, mountain climbers, crunchy frogs

    Circle up at center court for COT.

    Thanks to Half Back for praying us out.

  • Reunion at the Gipper! – from Shooter

    Seeing the Q sheet blank at the Gipper and the Scramble YHC decided to signup and fill the post. Shortly after Q received a message from Bushwhacker confirming a meet at the old WD parking lot.. Little did Q know he had also EHed Steve for a reunion car pool to convoy up to the north.. YHC had also EHed Akbar to meet and join, but was instructed if no sightings had occurred by 0540 to rollout, so that’s what we did. Now Akbar still posted and shortly into the beatdown Akbar would come to learn that YHC was informed of a recent “Ring of Fire” incident… Funny story to me but maybe not those involved, but never the less felt obliged to pay homage…

    Warmup
    10IC
    Cherry pickers, self love, Torso twists, Toe Touches, Windmills, Grass grabbers, Butt kicks and High knees..

    Moseyed a lap down the trailhead and around back to the flag at which point YHC noticed a new 6 foot barrier between the PAX coupons.. Wasted no time and called an audible in my head..

    Thang
    Moseyed to the school board building where we circled around the flag for a sweet ole campfire song by the famous Johnny Cash.
    “Ring of Fire” played as the PAX completed Merkins. Next we partnered up for wall sits P1 and P2 instructed to sprint around the building. R/R 2x. Next we Indian ran in 2 groups to the front of the Justice center for P1 Right and Left leap frogs on the benches while P2 bunny hopped up the steps and moseyed the ramps down to F/J. Then we we moseyed to the backside of the center for P1 freak nasties on the benches and P2 Carioca to the steps sprinting up like Rocky and returning. R/R 2x.
    Moseyed back to the AO to finish with the Worse Merkin ever to 10 and some Core.
    Wife pleasers, Jane Fonda’s 3 styles, 100s, hands to heels and leg raises..

    Counted off, announced another potential Wacker vacation in Kokomo (possibly Jan/Feb) and Barely legal prayed us out with thoughts and condolences for the families of the recent murders of a retired Priest and pastoral council member found just the other day in Covington… 🙏🏼🙏🏼🙏🏼

    Appreciate the follow gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • 4 laps for Bird’s Bday – from Chewy

    8 PAX met up on Tuesday morning for a beat down at grandmothers house.
    Warm-up included:
    Sidesaddle x 20 IC
    Imperial walkers x 20 IC
    Windmills X 10 IC
    Glut bridges X 20 IC
    SL Glut Bridges x 10 IC
    Scorpion kicks x 10 IC
    I’s T’s and Y’s x 20 IC

    The thang:
    11’s merkins and step ups

    Mosey to the underpass
    Walk the down, jog the flat, sprint the up x 4 laps

    glut bridges x 10 IC
    SL glut bridge x 5

    Mosey back to flag
    -SL RDLs x 10 pho
    -core rolling x 5 ea oyo
    Plank push ups x 10 oyo
    plank with kicks x 10 oyo
    HS stretch x 10
    Jane Fondas x 10 IC

    Name o Rama, COT, prayers by Shooter

    Happy Birthday to Bird!

  • The Pelican Emerges from Anti-Hibernation aand The Wack is Back! – from Bushwacker

    After declaring 33 degrees too cold for his bones, our most recent south shore transplant (& from what I hear from The Duke potentially my future in-law) Quarter Pipe bowed out from Q at the Splash Pad. Fortunately the stars were aligned: my schedule allowed, Akbar stayed local, and Steve needed to redeem himself. All combined for the return of the Wack! BONUS: as the beatdown began in earnest, a set of headlights rounded the corner. No, it wasn’t Cowbell, but the recently-memorialized-by-Russo Pelican returned (Marsh was actual return) from his summer hibernation

    WARMORAMA

    x10-15 IC:
    SSH
    Windmills
    Imperial Walkers
    Fire Hydrants

    THANG (AKA WHACK ATTACK… last one I promise!)

    Mosey to the tunnel, and paired off. P1 ran down the tunnel, burpee in the middle, up the other side the returned running backward up the near side. P2 did the following:
    Burpees
    Squarts
    Hammers
    Plank

    Mosey back to the “flag” where the PAX switched for 2 rotations between 4 stations, 1 minute each:
    25lbs Farmer Carry across the great lawn and back
    25lb Prisoners Carry up and down the stairs
    SSH
    Freddy Mercs/Flutter Kicks

    COT

    No time for Mary, so count, name, and yours truly took us out with words of inspiration to send the PAX out into a day flush with potential.

    It was great to be back in the driver’s seat, and I greatly appreciate my brothers for hopping on the wacky bus with me once again in the gloom! (sorry, had to slip that last one in;)

  • SPEED SKATING at the GIPPER – from Einstein

    Inspired by a visit to the Milwaukee WI Pettit National Ice Center and a skating session on the Olympic Speed Skating Oval
    check it out https://thepettit.com – and a bad case of thigh envy, I looked into dry land speed skating drills. So that, what was, on the menu this morning at the Gipper.

    Warmup:
    all 20xIC: Toe Touch, Peter Parkers, Side Straddle Hops, Parker Peters

    Thang: All in speed skater position; two sets of ten excercises – one minute work, then one minute rest; totaling 40 minutes
    1 up and downs
    2 alternating leg up and downs
    3 alternating leg up and down with a one leg jump (alternating)
    4 push back and recover
    5 five squats and one jump-up
    6 side to side shuffle, slow and low
    7 dry skate – staying low, speed skater form
    8 dry skate – adding in a jump-up
    9 low walks – walk a distance forward while in speed skater position, then backward still in skater postion (I triple-dog-dare you to try this over a distance)
    10 one minute skater position squat hold

    Mary 15xIC flutter kicks

    Count-o-rama

    Bird led us out with a prayer

  • Burn, Burn, Burn – from Akbar

    Wicket and I arrived home from the F3 Campout around 2pm, just in time to air everything out and start washing clothes, when some friends came over for a couple of hours. All of the sudden it was 6pm and YHC remembered he had the Q. During said camping trip, yours truly literally fell into a ring of fire (for about 2 seconds). Long enough to feel the burn, burn, burn. After it was clear that everything was OK, Whacker quickly said he would change my name to Johnny Cash. Knowing that mobility may be an issue, blocks were on the menu for today – with a burn.

    Warm up
    SSH, IW, Grass Grabbers, Self-Love, Butt Kicks IC x 15

    Thang
    Grab the coupons starting with 10 reps moving down the assembly line until all have finished, if you finish early plank for the 6.

    1. Grave Diggers
    2. Curls
    3. Shoulder Presses
    4. Skull Crushers
    5. Brick Flyes
    6. Renegade Row Merkin (20 lb Dbell)

    Jog down to the mailbox and back.

    QIC made a couple of changes since the Grave Diggers and Renegade Row Merkins took so much time, and took out the run. We did 5 more rounds, increasing reps along the way for 15, 20, 25, then decreased by 5 until time was called. After each round we bear Crawled to half court, skipped the rest of the way. Then Bear Crawl half, and backpedal.

    1. Curls
    2. Shoulder Presses
    3. Skull Crushers
    4. Brick Flyes
    5. Merkins

    Mary
    X 15IC Little Manny Crunches, LBC’s, Flutter Kicks, Hello Dolly

    Time called, Count, Name, and Hammer prayed us out.

    Thanks for showing up and following my lead.

    SYITG – Akbar

    NMM
    • Although it was in the 30’s, no dampness made it bearable.
    • Good to see Steve back out again at the Marsh.
    • The knee injury was laughable on some exercises – especially warm up – since I couldn’t lift my left leg above 5 inches.
    • Got to here about Hammers Eagles concert with his daughter, talked about camping, football, and a host of other things.

  • 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

  • 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.