F3 New Orleans

Tag: Akbar

  • Fashion Show at The Gipper – from Einstein

    …with Moby showing up wearing Berkenstock Clogs instead of his trainers

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Smurf Jacks, Hillbillys, maybe some more…

    Thang:
    To the Justice Center parking ramp for backward lunges half way up then sprint the second half(x2), to the upper deck

    Then using the parking lot stripes; and the four corners for pit-stop exercises

    First round: one push-up, then get up, at each of the 25 stripes
    Second round: one squat then side-shuffle right for each parking space
    Third round: one squat then side-shuffle left for each parking space

    for the pit-stop at the four corners we did:
    20 diamond push-ups
    20 dirty dogs
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 v-ups
    20 box cutters
    20 donkey kicks

    Mosey back to the flag, finishing up with a two minute elbow plank

    Moby…mumbling something about cognitive testing, promising to wear his ballet slippers next time?

    Count-o-rama

    Cowbell led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • Low and Slow – from Akbar

    YHC arrived with 2 minutes to spare, greeted by Pik and JV. Buschwacker came in on Cowbell time and with Cowbell speed just in time to finish the warm up. Today we did some tempo work, taking it slow with most exercises Copperhead style.

    Warm up: SSH, IW, Hillbillies, Self-Love, Grass Grabbers, Toe Touches IC x 10-15

    Mosey to the Lakefront stopping at each block for 2 exercises x 15-20: Merkins, Mountain Climbers; Copperhead Squats/Mountain Climbers; Stone Mountain/ Mountain Climbers; Little Manny Crunches/ Mountain Climbers

    Rips: Wall sit with 100 air presses. Run stairs stopping for 25 calf raises on each side.

    Wall: Slow Dirkins, Bulgarian Split Squats, Freak Nasties x 15-20 each. Took a breather to say hello to Garfield, then back to the wall for another set of each.

    Head back to the Marsh stopping along the way for 20 Merkins, 20 Squats, and 20 LBC’s, arriving just in time for a 2 minute Mary of 100’s, aka Hummingbirds.

    Count, Name, and YHC prayed us out

    Announcements: 6 year anniversary this Saturday with TankedUp! and Cowbell co-Q

    Always a pleasure to start my week with you guys, thanks for following my lead.

    Akbar

  • Brick Block Burner – from Akbar

    6 strong at the Gipper this windy gloom for a tabata burner. 30 seconds on, 15 seconds rest, 40 exercises working the full body. Single arm exercises were with bricks, the rest were with blocks.

    PAX: Akbar, Barely Legal, Einstein, Fletch, Maverick, Moby Dick

    Lower Body

    Goblet Squat, Side lunge switch, sumo deadlift, 1.1/2 Sumo Squat,Staggered squat right, Staggered squat left, Squat step right to squat, Squat step left to squat, Suitcase Squat, Half Squat pulse

    Back/Bi

    Alternating curls, block swing, alternating bent over rows, Hammer curls, Good Mornings, Supine row, Renegade Row Merkin, Rear delt flyes, RDL + Bent over Row, Circle curls

    Shoulders

    Single arm squat thruster R, Single arm squat thruster L, , Upright Row, Arnold press alternate press, lateral raises, hammer press, snatch to Merkin R, Snatch to Merkin L, 45 degree press, Alternating Iso press

    Chest/Triceps

    Tricep Press reverse grip, Skull crushers, Chest press twist, alternating hammer press, brick flyes, diamond press, brick Merkin, Alternating pec squeeze, diamond merkin
    overhead tri extensions

    Mosey to put the blocks/bricks back, head to the Wall for Australian Mountain Climbers AMRAP OYO. Mosey to the corner of E Gibson and N New Hampshire for LBC’s and Freddy Mercury’s x 10 IC. Mosey back to the flag for Hello Dolly, Leg lifts, Heels to Heaven, Leg Raises, and Rosalita’s x 10 IC.

    Announcements – Northshore Convergence April 9th at the Lakefront

    Maverick prayed us out with thoughts of taking our strength to others.

    Moleskin

    – YHC was worried about the time some exercises were combined, but we finished with 10 minutes left which worked out great.
    – Several compliments were given on the well thought out workout, but I had to tell the pax it was copied from a pre-made dumbbell workout and modified for coupons.
    – While doing the skullcrushers, comments were made about not letting the block slip or we’d all be giving Waterpik some business.
    – Moby was thankful YHC took the time to share the pain with others.
    – Einstein held strong with a sore shoulder and modified as necessary, but kept up the whole time.

    Thanks for putting up with my spreadsheet workout, always a pleasure to be with you guys.

    Akbar

  • “Gloves recommended” only for some Bushwacker! – from Shooter

    With special thanks to the sky Q, it appeared we survived the turbulent weather from the night before on the Northside of the lake.. Keep those in the destructive path in NOLA and St Bernard in your thoughts and prayers today.

    Arrived to at the Old Winn Dixie with Bushwacker sleeping in the upright position in his truck with his foot on the brake.. Thankfully the truck was turned off, how one knew this is there was no headlights on and only brake lights as the hoodie wearing Bushwacker came too as I blew the horn.. YHC had wondered from the previous night if there were any lights on up there, as he could NEVER get a clear response of our meet up, “Hello MCFLY”!! Nevertheless he exited the vehicle and jumped in for our journey to the Gipper..

    We arrived at the empty shell lot and wandered over to the breezeway.. Within moments the headlights started shining through as more PAX arrived.. First up being Murdock, who clearly has taken the Red pill 💊 and committed since being introduced at the Gipper a few weeks back by our recently deployed HogsBreath.. Quite impressive to hear he has already read “Freed to Lead” and announced this gloom a GoRuck event he committed to in September out in GA and get this already paid for 🤑…. If interested be sure to ask him, as I believe he has committed to posting at 4 AO’s this week alone… Next Akbar and BBQ emerge out of the darkness followed by Barely legal and Moby, by the way the latter soon to be 73, but for now he will remind you it’s only 72.99996…

    YHC prepared the PAX with the disclaimer and the recommendation of gloves, which all seemed to be prepared -1…

    Started with a warmup of SSH, Grass grabbers, Cherry Pickers, Self-love, Monkey 🙈 and Butt kicks all 15IC..

    PAX gathered are coupons and corralled back under the breezeway..

    5 Eight count Body Builders
    10 Squat thrusters
    15 Kettle swings
    20 Overhead presses

    Shoulder our coupon to the backside of the Justice center where we partnered up..
    P1 did curls for the girls while P2 moseyed to the stairs for bunny hops up and returned to pickup count. 150 was the count..

    Re shouldered our coupons and journeyed to the front of the Justice center.. P1 step-ups on benches while P2 utilized the rails on the ramps to rail crawl.. 150 total count..

    Indian marched back as the last PAX extended coupon overhead.. PAX each got 2 rounds of the overhead..

    Upon return we R/R what we started as has become the recent theme started with Steve a few weeks back.. Returning the coupon with 2 mins remaining we completed 20IC Mountain climbers and closed with a blank..

    Count, Announce, COT

    Thanks to Barley legal for the prayers and thoughts to those that experienced the unusual tornado event last night!!

    Appreciate the follow gents and until the next Gloom 👊🏼💪🏼✌🏼!!

  • 3M – March Marsh Mosey – from Akbar

    50 degrees this gloom as 3 HIM showed up to get better. The EH for the Endurathon crew was denied on the spot Sunday, and with good reason. Today was a Marsh Mosey to enojoy the great weather.

    Pax: Akbar, Waterpik, Junior Varsity

    Warm Up: SSH, high knees, butt kicks, self-love, windmills

    Thang 1

    Mosey to Rips, stopping for a set of 25 Merkins, Squats, LBC’s OYO at every other intersection

    Thang 2

    Rips: Australian Mountain Climbers (BTTW position) x 10, run up and down stairs, jump squats x10 on the other side. 2 rounds

    Thang 3

    Light Poles: Mosey down Lakeshore Drive stopping at the first 3 light poles for 10 reps each: Shoulder Taps (2=1); Sister Mary Catherines (2=1); and Superman’s. Continue to light poles 4,5,6 for 15 reps of each.

    Thang 4

    Return to the flag stopping at 2 intersections for 25 Merkins, Squats, and LBC’s. Return just in time for 2 MOM.

    MARY

    Leg Raises, Flutter Kicks x10 each

    Waterpik prayed us out.

    Thanks for letting me lead –

    SYITG, Akbar

  • Are you ready for some football? – from Jose10k

    Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
    The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!

  • Run, Tabata, Run – from Fletch

    Yhc arrived at the Gipper where there was already a group of PAX waiting. As we were ready to start, a couple more showed up just in time.
    Warmup: Arm circles, Self love, Good mornings, Windmills, Seal jacks, Imperial walkers, Cherry pickers followed by 20 Merkins, 20 Big boy sit-ups and 20 Squats.
    Thang: Started with a mosey around the train depot followed by Tabatas, 20 sec on 10 sec off 8 cycles.
    Tabata plank position holds.
    Run, mosey around train depot
    Tabata, Al Gores
    Run,train depot
    Tabata, crab cakes, crab humper, crab jacks, Peter Parker, Parker Peter, superman, scuba steve
    Run, burpee dans, 1 burpee, 4 lunge’s, to end of train depot, and mosey back.
    Finishing with 20 merkins, 20 big boy’s and 20 squats.
    Thanks for letting me lead. Much respect for these men.

  • Lindsey who? – from Akbar

    YHC was early this gloom, committing to the 1 miler pre-thang but arriving to no one — just for a little while. An FNG joined me (EH’d by Hogsbreath) and we chatted until one by one they arrived from the dark.

    PAX: Akbar, Hogsbreath, Leroy (FNG), Moby Dick, Blue Note, BBQ, Barely Legal, Hammer

    Warm up: SSH, IW, Hillbillies, Arm Circles, Self-Love, Grass Grabbers

    Head to the block pile and pick out a coupon for 11’s.

    Curls, block carry across the gravel parking area, Shoulder Presses

    Put blocks down, mosey to the Justice Center for Lindsays, aka forties.

    Let’s call them high rep 11’s. Ex 1 is 30 reps, ex 2 is 10 – increases/decrease by 5 until finished. Total 200 reps

    Start at the benches with Freak Nasties x30; lunge walk to the stairs and do 5 calf raises; traverse up to the top of stairs for 10 Irkins then jog back. Rinse and Repeat

    Mosey back to the gravel parking lot via Kareokes left to the stop sign; Karaoke right to the silver pickup, then sprint to the flag.

    Finisher – 11’s of block rows and squats – no mosey.

    Circle up for no mary, but 10 Imperial Squat Walkers (I think).

    Count, Name, welcome Murdock!

    Announcements – see Hammer’s post on Slack for supporting The Nehemiah Project’s Endurathon – spots left to run. Held at Fountainbleu State Park, we will be camping in the group area both nights – so sign up to run and come on out for the party.

    YHC prayed us out with special lift ups for speedy recovery for injured pax, the War, Hogsbreath’s upcoming deployment to Thailand, and for an opportunity for us to shine light into others this week.

    Thanks for showing up and letting me lead!

    SYITG, Akbar

    NMM

    Wasn’t quite sure on timing for this one, but worked out pretty good if you don’t like Mary. Great to be back at the Gipper after being out of town.

    Hammer did a pre-pre thang run with the Nehamiah boys at 5, and headed up to The Gipper afterward.

    Leroy and Hogsbreat know each other from church, another Pax from Pearl River. He’s a medevac pilot currently working for Childrens. Mash and Murdock came out immediately, but YHC was a big fan of the A-Team and Murdock it was.

  • How 007 AO was born, and no it was not assassination!!!!! – from Pass Interference

    To fully give credit Q was both Pass Interference and Hogs Breath

    This BackBlast is like my wifes period (after 3 kids and a vasectomy) it’s better late than never! Trying to “accurately” record the short history of this newly minted AO.
    A Balmy high 40ish, several pax made the trek down to Slidell AO. Unfortunately the railroad track directly in front of Heritage Park was being resurfaced, so YHC tried to send out a last min text and warn all pax that they would have to circumnavigate to the backside of Heritage, and still the Co-Q Pass Interfernce was nearly late while he adjusted his cerebral compass to find the shovel-flag.
    Still this was the innagural Slidell AO flag planting, only 2+ years in the making!
    Warm Up
    Hogs Breath lead pax in a rousing warm-up consisting of some Hairy Rockettes, Mountain Man Poopers, Self Love and some other stuff…..
    The Thang
    Hogs Breath began by not being able to find his Deck o’ Death, so he improvised and made a quick adjustment using a gladware container and strips of paper. First pax would begin a sprint around the circle sidewalk, while the other pax would draw a slip of paper and preform said exercise. When pax one returned, all would take a break until the 90 second mark, then rinse lather and repeat.
    The Q was then handed over to Pass Interfernce, who led all in a complete confidence of sprints from shovelflag to the auditorium stage, some sprints and some exercises where involved!
    While during a mosey run, all pax began to think of Names, one of the CO-Q pointed out that Bayou Bonfouca, the waterway that Heritage Park rests against, was a filming location of a James Bond boat chase scene in “Live and Let Die”. The name “007” was thrown out and all pax stamped the idea. Thus 007 AO was christened!
    Ended with a COT.

  • Ten by Ten – from Waterpik

    Warmup at the marsh then mosey to the trailhead. Stop at each block along a circuitous route for 10 reps of 10 exercises at each block. The exercises were merkins, sister mary Katherine’s (2 ct), Superman’s, crunchy frogs, leg raises, monkey humpers, hello dolly’s, smurf Jack’s.