F3 New Orleans

Tag: Akbar

  • Rock You Like A Hurricane – from Akbar

    YHC arrived early in the gloom to plant the flag’s, knowing that the pre-thang crew would see it and wonder what was in store. Jose 10k an Tanked Up! came running up from the 2 miler and settled in with 5 others as we began the warm-up.

    Conditions: mid 70’s, no rain, slight breeze

    Warm Up:

    SSH, IW, HB, HKNEE’s x 20

    Freestyle, backstroke x10

    THANG 80’S – one of the best decades, especially for music.

    Partner up, 80 reps per exercise. P1 works, P2 mosey’s to the flag and does 5 Hand Release Merkins, then returns to relive Partner 1. Sets were divided into 3 exercises of 80 reps each, when done plank for the 6. We did 6 rounds as outlined below.

    1. Shoulder taps (1=1), twinkle toes, freak nasty, karaoke, 5 HR Merkins

    2. Stone Mountain, superman, air squared (Al-gore with overhead clap), bear crawl, 5 HR Merkins

    3. Nolan Ryan’s, Freak Nasties, Monkey Humpers, sprint, 5 HR Merkins

    At this time, Zoolander showed up and joined in. Better late than never.

    4. Shoulder taps (2=1), twinkle toes, freak nasty, run 5 HR Merkins

    5. Stone mountain, squats, LBC, lunge walk to flag, 5 HR Merkins

    6. Nolan Ryans, Freak Nasties, Monkey Humpers, backward lunge to flag, 5 HR Merkins

    Head back to the flag for Mary

    Box cutters X 20 – 6 inch hold (feet together), dolly out, up, together, down= 4ct

    LBC, E2K L/R X20; LEG RAISES, HANDS TO HEALS X10

    Count, name, Happy Birthday (57) Yellow Snow! Hammer prayed us out – safety for all during and after the storm.

    It’s been a great two years: met a lot of great men, lost a lot of weight, did some stupid stuff, and look forward to doing it again and again. Thanks, Russo, for the EH!

    NMM
    The main thang went a lot faster than YHC expected. Originally only having 3 rounds of 6 exercises total, another 3 rounds were added with some quick thinking. Basically, whatever Bushwacker complained about – we did more of. He was sore from work – which is a lot harder than what most of us do.

    Hammer entertained us with his insane knowledge of everything, peppering “did you knows” or “remember when’s” throughout the beatdown.

    Jose 10k was hurting from last night, and after a while just did whatever he wanted (he did run with Tank on the pre-thang). Thankfully Zoo showed up to take his place. See what missing Pickle Ball does to you? Great work guys.

    Playlist:

    · Ratt – Wanted Man, Round & Round
    · Scorpions – Rock You Like A Hurricane, No One Like You
    · Def Leppard – Rock of Ages
    · Whitesnake – Still of the Night
    · Quiet Riot – Cum on Feel the Noise, Bang Your Head
    · Billy Squier – The Stroke
    · 38 Special – Hold on Loosely
    · The Clash – Should I Stay or Should I Go
    · AC/DC – Back in Black
    · Twisted Sister – I Wanna Rock
    · Tesla – Modern Day Cowboy
    · The Cult – Love Removal Machine
    · Skid Row – Youth Gone Wild
    · Van Halen – Hot for Teacher
    · Queensryche – Jet City Woman
    · Echo and the Bunnymen – Lips Like Sugar
    · Violet Femmes – Blister in the Sun

  • 21-15-9 – from Akbar

    YHC had 2 beatdowns in mind and was on the fence about which workout to do all the way to the parking lot. Would it be 21-15-9 or a block grinder? Figuring we’ll have plenty of block work the next month, 21-15-9 it is (with a little block work too).

    WU – 20 x SSH, Grass Grabbers, IW IC; Self-Love x 10 IC

    Thang 1: 21-15-9 reps each set. First 2 exercises are always Merkins and Squats

    Set 1 21 Merkins, 15 Squats, 9 Australian mountain climbers (BTTW position). Mosey to benches at justice center.

    Set 2 Freak Nasty, mosey to next concrete stairs

    Set 3 Sister MC. Bear crawl to top of stairs

    Set 4 Monkey Humpers, run downstairs, back up, lunge walk downstairs, lunge walk up, bear crawl downstairs

    Set 5 Calf Raises, mosey to benches or somewhere for triceps

    Set 6 Freak Nasties

    Thang 2: 21-15-9 block work

    Set 7 21 block rows, 15 curls, 3 dirkins – rinse and repeat for 3 total sets

    Set 8 21 Tricep raises, 15 Chest Presses, 9 Goblet Squats – rinse and repeat for 3 sets

    Recover, back to flag for Mary

    LBC, Hello Dolly, E2k right/left x20; Leg raises x 10

    Workout called, count-o-rama, name-o-rama

    Announcements: Kickball at St Pauls with FIA Thursday. YHC 2 year anniversary Saturday

    Great work today guys, thanks for letting me lead – Akbar

    NMM

    21-15-9 is a standard count for crossfit, and there are many variations. I believe the standard is to do 21/15/9 reps of each exercise AMRAP for time. Russo would know that each of those numbers are divisible by 3, so you could vary by 3 sets of 7 and so on. Too confusing for a guy who can’t even add ISI numbers without a calculator. Great to see Yellow Snow out again for his 1st Gipper beatdown.​

  • Tellier and Ants – from Akbar

    4 strong this gloom, hot as hades.

    WARM UP

    SSH x 20 IC
    X10 IC – IW, swimmers (freestyle), backstroke, grass grabbers, slow high knees, high knees

    Tellier WOD
    Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.” Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

    THANG
    1. 10 Merkin Plank Jacks
    2. 10 Merkin Plank Jacks, 25 Merkins
    3. 10 Squats,, 25 Merkins, 50 lunges
    4. 10 Squats, 25 merkins, 50 lunges, 100 LBC
    5. 10 8 count Body builders, 25 Merkins, 50 Lunges, 100 LBC, 150 squats

    21-15-9 x 2
    Curls, Dips, Decline Merkins

    Mary Crunchy Frogs, American Hammers x20

    Count, name, YHC prayed us out with intentions for my aunt Sally, speedy recovery for Rachel, those in Afghanistan, those in the military and their families.

    NMM: YHC was a little fuzzy brained this morning, not remembering what count body builders were. Probably because of Hawgcycle’s numerous 6 count BB last Saturday. Made some changes along the way, but still a tough beatdown. Near the end Waterpik did some LBC’s in ants. We started wiping off of his back. Of course, Hogsbreath knew of an initiation where the Mawe tribe puts bullet ants in gloves as an initiation for young tribe members. Great to have Yellow Snow back this Monday. Hogsbreath will be out for a few weeks, heading to Fort Brag.

  • DORA and her sister.. – from Shooter

    YHC has a history of bringing coupons to the A1c and today would be no different.
    5 PAX joined at the top of the parking garage for the warmup which consisted of 15IC Cherry Pickers, Arm circles, windmills, Imperial walkers and Grass grabbers.

    PAX dropped below one deck to the FIT sitting with some coupons ready for the taking. Partnered up with a coupon instructions given. DORA 100/200/300
    Squat thrusters, Chest press and curls.
    P1 kept rep count while P2 back pedaled halfway up the ramp and turned and sprinted the remainder. Moseyed down on the return to pickup count. DORAs half sister 50/100/150 Kettle swings, Overhead press and Carolina dry docks or as Akbar calls them Stone Mountains.. This time Carioca up the ramp and Mosey backdown.

    With few minutes to spare returned the coupons to the FITest of resting places and back up too for some Mary. 20IC 💯s, leg raises and hands to heels..

    Appreciate you men following my lead and 👏🏼 to Moby for closing us out in prayer.

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Tour De Covington – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hill Billys, Shoulder Shrugs, Imperial Walkers, Swimmers, Grass Grabbers, Seal Jacks

    Thang:
    We did various and sundry (excuse the tautology) exercises, all over town

    The PAX: Akbar, Barely Legal, BBQ, Bean, Einstein, MobyDick, Shooter, Tanked-Up, The Hammer, Turbo-Dog

    Count-o-rama, Barely Legal leads us out with a motivating prayer.

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

  • Early Modification at the Milestone Marsh – from Akbar

    5 HIM showed up in the gloom this morning to get better. Including a FNG named Jay. For a hot minute, we thought it would be 3 Jays at the beatdown. Then Hogs and Pik joined us.

    Gloom Factor: Cooler than usual, clear skies

    Warm Up: Mission, Core Principles, SSH x20, IW x20, self-love x10, grass grabbers x10.

    THANG: Mosey around the block stopping at every 3rd light pole for 5 reps of said exercise, then adding reps ascending to 25, then descend every 3 back to 0 before starting next exercise.

    Exercises: Sister Mary Catherine’s, Merkins, Squats

    That was how it was supposed to go, but QIC modified very early after heavy breathing and legs burning by all – and took out the descending part to save for another time.

    We moseyed to the lakefront and up Noah’s Ark back to the Flag – picking up Edward again along the way for a block or 2 before he rode off into the night.

    Basketball court: Suicides. 10 SMC’s, 10 Merkins, 10 Squats, 10 LBC’s. Work back doing same thing to the beginning.

    Mary – Leg raises and hands to heels x 10 each.

    Our FNG was a little wobbly and worn out, so we all stayed on the six for COT. Hammer prayed us out.

    WELCOME YELLOW SNOW!

    Thanks for letting me lead – Akbar

    NMM

    Good weather, great mosey and tough workout today. Jay showed up after reading an article on F3. Grew up in Metairie, went to Rummell, went to Destin, FL after Katrina and opened some restaurants. Moved to Yellowstone and ended up in Montana for a while before coming back to Mandeville to be with his 95-year-old mom. EH goes to F3 Nation, glad to have him out.

    While moseying back to the flag, we passed Edward’s house. Waterpik and YHC were talking about the strange occurrence last week and wondered how we was. Then he came out of his house and worked out with us again. We saw a dead snake and had multiple conversations about our own snake experiences. Hogsbreath peered up at the sky at one stop and gave us a lesson on stars. Pointing out Orion, which means colder weather is coming. Hope he’s right.

  • Iron PAX Prep – from TurboTax

    The Iron PAX Challenge 2021 is now on the calendar for September so it was time for some coupon work this morning at The Gipper. Eight veterans and one FNG put in a quick warmup of SSHs, Mountain Climbers, Seal Jacks, Peter Parkers, Toe Touches and Parker Peters, then it was time to grab a coupon and head over the Boatyard for some work.

    YHC set out four markers with the PAX’s help, each 10 yards apart, and then we began Round 1 with a Farmer’s Carry of our coupon to the first marker, back pedal to the starting point, jog forward to our first marker; Farmer’s Carry with our coupon to the second marker, back pedal to the starting point, jog forward to the second marker, etc. Multiple rounds ensued consisting of OH carries, Rifle carries, Manmakers to OH carries, Murder Bunnies, Bear Crawl pull throughs, all with our coupons of course, with skips, carioca, bear crawls, back pedals and jogs in between.

    Countorama and nameorama upon our return to the Shovel Flag. Welcome FNG Dribbles! You might see Tinkles in the OR. Barely Legal prayed us out.

    Thanks for letting me lead guys. Solid work this morning.

  • A very non traditional FNG, Edward – from Waterpik

    It was the last lap around the block that things began to get really strange at the milestone marsh. YHC was just trying to kill off the last 10 minutes of the workout when when A man ran out with a sweat shirt and jeans And joined us as we jogged past his house. His name was Edward. YHC just assumed he would run for a block or so Them head back from whence he came. Boy was That wrong. Edward proceeded to do the exercises with us at each corner and stayed for mary. The problem was that Edward didn’t speak any English. And he seemed off (intoxicated?) as he started to clown around.

    By the time the beatdown was over, there would be no name O Rama for this FNG. I think the pax was just happy to get rid of him.

  • Heavy Metal – from Akbar

    The blocks were brought back to the Marsh today with a beatdown accompanied by Heavy Metal.

    Gloom factor: Hot, Humid, go figure

    WARM UP

    SSH x 15, IW x 10, Butt Kicks x 10, Arm Circles front and back x 10

    THANG – Start with 1 rep each and add a rep each round. Drop a rep if form is bad, go til time is out

    1. Swerkin: Feet in the swing, Merkin then knee tuck
    2. Block row
    3. Vertical Chest Press
    4. Curl
    5. Grave digger (block down on ground then over shoulder)
    6. Block squat

    Count, name. Shooter prayed us out. Prayers for my Uncle Jimmy who doesn’t have much longer, and his wife Sally and family; neighbor lady who is in a coma, Shooter’s friend Celia who is in hospice. Hogsbreath work crew is fighting COVID, a lot of people may be out for a while.

    Announcements: Tarpon Triathlon in Houma. Individual and relay teams available. This Saturday 7:30am at the Bayou Black Rec Center. CONTACT AMNESIA IF YOU ARE INTERESTED.

    Thanks for letting me lead – Akbar

    NMM

    YHC found the Swerkin on F3 Nashville’s site, it seems to be a staple over there. Pretty simple beatdown today, but difficult. Most of us got to around 15-20 reps, but still had some great conversations. Shooter told us about his trip to San Diego and the awesome weather, wishing we had the same here at the Marsh this morning. Great work today guys.

  • Alvin Kamara LITE – from Waterpik

    Scrounge around the garage for some coupons and emerge with a punching bag, a kettle bell, and some empty large pool chlorine buckets. There are some Alvin Kamara offseason training videos floating around you tube and this was an exceptionally weak attempt at replicating his workout.

    Here’s what happened.
    Strap a rope to the punching bag and drag it to the shaft on the Lakefront and back. Each Pax completed that at least once.

    YHC filled the chlorine buckets with water. Each pax competed step ups on the seawall and well as carrying the buckets the the street and back.

    Use the kettle bell for 50 reps of American hammer.

    Cot and thanks for letting me lead. Thanks to true coat for praying is out.