F3 New Orleans

Tag: Akbar

  • UPPER DECK – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, High Knees, Shoulder Shrugs, Imperial Walkers,
    Swimmers, Butt Kicks

    Thang:
    After a reverse lunge walk and sprint mix on our way up the ramps to the upper deck of the Justice Center Parking Garage,
    The Pax did a set of elevens with burpees up hill and merkins down hill
    Next Thang:
    Using the twenty four parking space striping, the Pax performed a StarJump routine:
    1 jump every other space, jog back, 2 jumps every other space, jog back, 1 jump plus 1 up to 13 for every other stripe

    Mosey back to the flag for times-up.

    Count-o-rama, Akbar leads us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • Better late than never – from Akbar

    YHC woke up to a foggy gloom to start the week out right. Wondering what the neighbor was doing leaving so early for work, a glance at the clock read 5:35. Undeterred, YHC kept on going and arrived at 5:45 – just in time for Waterpik to come running up after his solo beatdown.

    We saw two other guys at the playground doing pull ups and merkins and went to introduce ourselves. Turns out one of them was Awol, who has joined us at the lakefront in the past. Invites were issued to both to join us again and we headed to center court for COT. Pik prayed us out with intentions for one of his patients, and an upcoming interview for myself. YHC went back into the gloom for a quick workout before heading home.

  • MaryAnne’s Mayhem at The Gipper – from TurboTax

    Some guys liked Ginger best, but YHC always found himself in the MaryAnne camp with the Professor. Until this morning in the Gloom, that is.

    The Gipper PAX tackled the latest and last installment in the 2021 IronPAX challenge, MaryAnne’s Mayhem. 52:30 minutes of hard work. YHC doesn’t remember anything of that nature happening on Gilligan’s Island but maybe he missed something. 200 coupon curls, 175 body weight squats, 150 OH coupon presses, 125 coupon swings, 100 Merkins, 75 coupon thrusters, 50 Bonnie Blair’s, and 25 blockees as well as multiple 25 yard runs and burpees were the order of the day. Everyone made their downpainment on the day and got their money’s worth this morning.

    Thanks for letting me lead guys.

  • Something Borrowed – from Akbar

    3 PAX at the Marsh this morning, arriving to a near perfect 61 degrees. Mumblechatter before warm up was of course IronPax, and JV was telling his tales of Saturday.

    Mentioning his sister’s wedding happening this weekend, the tie in was perfect since YHC had already planned to borrow some ideas of a recent workout and modify it for the Marsh. We could have made the tradition work since Waterpik was wearing something blue and JV is new. But YHC is not old, and no one knows what a sixpence is.

    Warm Up: Walkout plank merkin hold x 10. (Standing position, bend at waist, touch the ground and walk out to plank, merkin, walk back up = 1)

    Mosey to the lakefront stopping for SSH, IW, Self-Love x10

    Lakefront Wall: Freak Nasty/ Bulgarian Split Squat L/R leg 12,8,5 IC

    Rips: wall sit + 50 air presses; 25 Calf raises OYO

    7’s at Rips stairs: T Merkins bottom, SMC top. JV guessed where this came from, one of Steve’s favorites.

    25 calf raises OYO

    Lakefront Wall: Freak Nasties | Copperhead Squats IC 12,8,5 IC

    Mosey back to the Marsh, stopping at the first 3 intersections for bear crawls and 5 Merkins. Jog to the Marsh for another round of Wall sit and 50 air presses

    Mosey to playground for 7’s: Pull ups and LBC’s

    Count, Name, and Pik prayed us out.

    Announcements: 7 Year Convergence October 16th at City Park/Mothership

    Thanks for letting me lead – Akbar

  • The Wobble – from TurboTax

    YHC had to dust off his PhD in theoretical physics to understand it and employ the oratory skills of Socrates to explain it, but make no mistake, The Wobble is worthy of its name.

    Four PAX materialized out of the Gloom right on time, and we got right down to business. 50 Kracken Burpees, 50 DBE Burpees, 50 Bonnie Blair’s, and 2400 meters later Iron PAX #3 was in the books. It was a solid downpainment on the day, and the geriatric PAX wobbled back off into the Gloom to start theirs.

    Thanks for letting me lead guys.

  • I know where I’m going – from Waterpik

    With a hurricane evacuation and some knee soreness in the rear view mirror, it was good to get back on the Q sheet.

    Not having been to the marsh in a while ,there was no doubt in my mind that today’s beatdown would include a mosey the lakefront. Its always enjoyable to work out with the lake as a backdrop.

    So after a brief warmup and disclaimer, YHC lead the pax to the lakefront for exercises at the sea wall: derkins, freak nasties, step ups, Bulgarian split squats.

    Mosey back to the marsh for countoff, prayer.

    I’d like to send out a big F3 welcome to fng Junior Varsity who is spending time in our parts while his house in Destrehan is repaired following damage during Ida.

    It was good to be back out in the gloom with you guys this morning.

  • Jaybirds – from Akbar

    2 Jays gathered this gloom to postpone the punishment of the upper body. When Hammer explained what IPC week 2 looked like, YHC knew the correct decision had been made.

    Warm Up: IW, Hilbillies, Grass grabbers, Self-Love x10

    Mosey to the Lakefront for the Thang: Light Poles and Ladders

    5 light poles. Perform 10 reps of said exercise at pole 1, 20 at pole 2, 30 at pole 3 up to 50 at pole 5. Exercises were as follows:

    Squats, LBC’s, SSH, Rocky Balboa’s

    When on set 4 of SSH, we were at a stop sign at Noah’s Ark and a car pulled up. We simultaneously laughed – wondering what the driver must be thinking of 2 grown men flapping around like birds. At least we weren’t doing Monkey Humpers.

    Mosey back to the basketball court for Sister Mary Catherine’s. 10, 20, 30, 40 on each line – time called.

    Mary: 25 Mountain Climbers

    Short Countorama, Nameorama and YHC prayed us out: safety for South Louisiana, thanks to all of those still helping, and protection from the evil one.

  • The Young and the Restless: IPC week 1.2 – from Akbar

    15 braved the Lakefront on a beautiful day for a beatdown, 1 in a stroller. No, it was not Bushwacker. The 2nd day of IPC week 1 was upon us, and the plan was to have 2 Q’s. Jose 10k took the 2nd Q with a plan for football, but with only 3 PAX not doing IPC, it was a bust. So – Jose10k and Barely Legal did it again. T Claps guys.

    After an elongated explanation and several questions, the playlist started and we got to work. Speedy and Tank were out of the gate hot with Hammer not far behind. Great work again guys, everyone finished. Here are the results from the score sheet – missing a few times.

    Speedy 26.24

    Tank 27.16

    Hammer 29.56

    Zoolander 30.0

    Steve 32.30

    Chainsaw 32.28

    Akbar 36.15

    Jose 10k 37:33

    Slider 38.15

    Enter your times here: https://docs.google.com/forms/d/e/1FAIpQLSdesBJtTGntJx9e2UfhmmcMyZ_UGEy6TtFk50Mz-W4DHHcN-w/viewform

    Bushwacker arrived at 0700 after his shift and Moby came strolling up in his convertible just in time for COT.

    And yes, Speedy beat Tanked UP! Impressive, a 17 year old and a 62 year old take the top 2 times. Tank may not be that restless – he went to cut a yard right after COT.

    YHC had trouble lifting the phone for a picture after this beatdown, great work by all.

    Jose10k prayed us out with thoughts and prayers, remembering 911.

    Coffeeteria at Book and the Bean.

  • IronPax week 1 – from Akbar

    8 strong this morning for Week 1. YHC proctored and DJ’d while 7 went to work. Cowbell dropped by after his run for some F2. Finishing times were:

    Bean 35.10
    BBQ 43 (modified)
    Jose 10k 43 (modified)
    Einstein 44.15
    Barely Legal, Moby Dick and Maverick were close to finishing but had to bolt early.

    YHC prayed us out with thoughts of safety and thanks for all those coming in to help in IDA recovery from out of state.

    Lakefront is 2nd IPAX of the week with separate Q for those already completed.

    SYITG – Akbar

  • Almost a Murph – from Akbar

    6 HIM arrived at the Milestone Marsh with a late 0700 start for a Labor Day Murph.

    Conditions: Blistering hot and no wind

    WU – SSH, Self-Love, High Knees, IW x10

    The first run was great, possible YHC’s fastest ever – maybe even a PR. We finished up and headed to the playground to start in reps of 5,10,15 x 20 rounds. Music kept us going with hard rock classics.

    With about 5 rounds left, our jam session was interrupted by “How Great Thou Art” (the piano version). Was this divine intervention? We were all doing great. Or did my wife just bogart Spotify for her morning coffee accompanied by hymns? It was the latter, of course. After scrambling to switch it over, we then returned to Quiet Riot’s Bang Your Head and finished up.

    Heading out to the last mile, the PAX requested we take the route to the Lakefront, since it was a mile. YHC’s math skills failed again by trying to convert feet to miles on the first run. It was .5 miles, so we came up just short of the traditional Murph.

    COT – Hammer prayed us out with prayers of safety and recovery for Louisiana, and those still struggling with COVID.

    Bird had some trash bags and we picked up the Marsh as is our custom every Monday. We found a $1 bill on the ground, which we decided to add to our Waffle House tip. Looking forward to some good grub and air conditioning, we headed out only to find that WH had limited food and we couldn’t eat inside. So, we ordered some hot food and sat in the hot parking lot using Jose’s car as a table.

    Gret work men, thanks for letting me lead – Akbar