F3 New Orleans

Tag: Akbar

  • Leg Work 0’Plenty – from Einstein

    One humid mofo, early this morning, atop the St. Tammany Justice Center parking garage

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Seal Jacks, Swimmers

    circle up in the shade of the lamp stand
    Event; from the F3Nation Exicon: Deck of Death – each suit is an exercise and each card dictates the number of reps
    Diamonds: Star Jumps
    Spades: Jump Squats
    Hearts: Ice Skater Hops (2 is 1)
    Clubs: Tin Soldiers (back vertical – bringing straightened leg up to horizontal, hip height, 2 is 1)
    Jokers: Merkins, Ramp/Stair Run
    Lagniappe – PAX did one burpee while card-puller walks up to choose card. So, continuous motion, finishing the 52 card deck right at the buzzer.

    The PAX: Akbar, BBQ, Einstein, MobyDick, Tanked-Up, Turbo-Dog

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

    Thanks guys. Always fun to lead.

  • Akbar meets Solo and Cindy Crawford on the Payne Train – from Akbar

    YHC arrived early this gloom for a Hero beatdown, and by 5:15 there was still 1. With Cowbell out of town, no late arrival was expected so it was time for some Solo work to honor 2 fallen soldiers.

    Corporal Randy Payne and Corporal Matt Dinning were killed together on April 22, 2006 in Afghanistan while conducting a Close Protection mission, when the Armored G-Wagon they were riding in was struck by a roadside bomb near the Gumbad platoon house.

    WU – 10 Slow high knees, then 10 fast IC
    10 Slow Butt Kicks, then 10 fast IC
    10 IW, Hillbillies, self-love, arm circles, toe touches

    THANG

    The Cindy: 5 pull ups, 10 merkins, 15 Squats. Complete 5 rounds, 300-meter run, then 4 round, 3 rounds… down to 1 for time.

    Finished at 24:36.

    MARY

    What’s a Cindy without the Crawford?

    20 LBC’s, 25 Calf Raises, 5 rounds, 4 rounds, etc to 1

    COT – Corporal Payne and Minning, their families, those who serve our country, and past fallen soldiers. Shooter, Cowbell, and BBQ on vacation.

    Announcements: Amnesia’s 3 year anniversary at Granny’s tomorrow.

    Till next gloom,

    Akbar

  • Keep Your Eye on the Ball – from TurboTax

    The Gipper PAX turned out strong this morning with nary a concern about tonight’s rendezvous with the Gnarly Nutria. After a warmup of SSHs, mountain climbers, seal jacks, Peter Parkers, IWs, Parker Peters, toe touches and Merkins, we headed over to the Justice Center for an animal parade. Crab walks, ostrich walks, bear crawls, gorilla walks, and frog jumps down the alley and then a short mosey to the opposite side of the JC for a series of passing games. Keeping it light to keep the legs fresh for those making the trek to compete in the GN but still competitive enough to make a nice downpainment on the day for the others, we worked together as a team to keep the ball moving and paid the price in penalty exercises when our teamwork broke down. Back at the Shovel Flag, Moby prayed us out. Thanks for letting me lead guys.

  • Not Draggin’ Around – from Akbar

    YHC arrived at the gloom right on time after hitting the snooze this morning too many times. The AO was vacant, with one unidentified truck. Out walked Bypass and his FNG, Waterpik ran up as usual, and Hogsbreath was the last to make it 5. T Claps for the EH Bypass, in your second week nonetheless. Still burning from Saturday, there would be minimal shoulder work today.

    Warm up SSH, IW, Arm Circles (F/B), Self-Love x 10

    Short Mosey to the playground for Pull-Ups and Swing Tucks: 10, 8, 6 each OYO

    Thang : Mosey to the Lakefront wall. As we started, a man in his car rolled down the window and said “stop draggin’ arse!” That’s really the definition of a Mosey sir, so we did Mosey and stopped for some exercises

    Block 1 10 Apolo Ohno’s (2 is 1), 25 Merkins

    Block 2 10 Apolo Ohno, 25 Merkins, 50 Lunge walk (1-1)

    Lakefront 25 Dirkins OYO, 20 Freak Nasties IC, 20 Peter Parkers IC

    Mosey back to the court stopping along the way for:

    Block 1 10 Apolo Ohno’s (2 is 1), 25 Merkins

    Block 2 10 Apolo Ohno, 25 Merkins, 50 Lunge walk (1-1)

    Back at the beginning, line up on court for 10 Apolo Ohno’s, 25 Merkins, 50 Squats OYO. Move to center court for 50 LBC’s IC. Mosey to playground for Pull-Ups and Swing Tucks: 10, 8, 6 each OYO

    Mary Leg Raises, Hands to Heels x10 IC

    Count, Name, Welcome Deep Six!

    YHC prayed us out with thanks for health & leadership. Thanks for Deep Six’s service to our country and save travels on his trek to NC.

    Announcements

    Gnarly Nutria Wednesday at 9am. Meet at the old Winn Dixie/Acquistapace for Clown Car at 7:45pm.

    FIA/F3 Mixer will not happen this week. It’s been changed to every other month, starting in August. More to come.

    Thanks for letting me lead,

    Akbar

    NMM

    Bypass’s friend Danny was on his way from San Diego to Fort Pendleton in NC. A Marine, he was a beast. He must have done 50 pullups to our 10 at the playground. He loves to Scuba Dive, so Deep Six was appropriate for his F3 name. Bypass and Deep Six said they’d be at Grandmas tomorrow. Great mumblechatter as always on the mosey to the lakefront and back.

  • Bunch of Dora’s – from Akbar

    16 PAX arrived at the Lakefront Saturday to get better. Today’s agenda would be simple, a Steve workout if you will. Dora 123 * 3. Great to be back with my brothers after a 10 day vacation.

    WU – SSH, Merkins, High Knees, Butt Kicks x 25. Grass Grabbers, Self-Love, Arm Circles (F/B) x 10

    THANG: 3 Doras, partners switch each time

    Mosey to the wall at Rips

    Dora 1

    Partner 1 runs to the top of the stairs at Rips, 10 Calf Raises, return to relieve Partner 2

    100 Stone Mountain (feet on wall)

    200 Freak Nasty

    300 Halleluiah Squat (hand up in the air)

    Mosey to the wall at the Gazebo

    Dora 2

    Partner 1 Bear Crawls to sidewalk, mosey back to relieve Partner 2

    100 Dirkins

    200 Gas Pumps

    300 Superman Rows

    Mosey back to the flag

    Dora 3

    Lightning round, partner 1 runs to the street and back, relieve partner 2

    50 Big Boy Situps

    100 American Hammers (2 is 1)

    150 Step Ups (1 is 1)

    Most were finished with 2 minutes left, but not all. QIC called recover and we circled up to honor The Manny with 25 Little Manny Crunches.

    Count, Name-o-Rama. Welcome Swole Patrol!

    NMM – T Claps to The Manny for making the trip from Picayune, great to see you brother. Manny will try and make 2 workouts a month going forward. And to Grundy for the EH of Swole Patrol, who walked up late with no fear and jumped right in. Going head-to-head in Bear Crawls with Swole was quite impressive, he gave it all he had. Chainsaw and Pickaxe teamed up with YHC for the lightning round, with impressive modifications and counts. Also great to see Bypass again for his 3rd beatdown of the week. We worked a lot more shoulders than I thought, mine are still burning at this writing. Hammer named Swole, reminiscing back to his working days on the West Bank – where he saw a stout dude in a truck with Swole Patrol emblazoned on the front. Good work men.

  • I’m not doing that – from Waterpik

    With 1 week remaining before the annual Gnarly Nutria, YHC figured it would be good to get a little extra mileage in today. When YHC announced that the route would include 2 laps around the neighborhood circle, Jose 10k said, “I’m not doing that”. And so there it was. One lap for Jose and 2 laps for shooter and YHC.

  • Can’t Count or Spell – from Einstein

    The Sun posted for a change this morning at the Gipper, after what has seemed like an endless string of rainy days.

    Short disclaimer …
    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Shrugs, Butt Kicks, Swimmers

    Mosey to the upper deck of the St. Tammany Justice Center parking garage
    Event; from the F3Nation Exicon: Hindenburg B.L.I.M.P.S.
    At the four corners of the parking deck, running to each corner
    4×10 Burpees
    4×20 Lunges
    4×30 Imperial Walkers
    4×40 Merkins
    4×50 Plank Jacks
    4×60 Squats (ran out of time to do this last one, the PAX will do this for homework – on the honor system)

    The PAX: Akbar, Barely Legal, BBQ, Cowbell, Fred Einstein, Jose10K, Moby Dick, Shooter, Turbo Tax

    Count-o-rama, Jose10K leads us out with a prayer.

    Thanks guys. Always fun to lead

  • 3…2…1…Blast off! – from Russo

    Pax of 4 in the gloom at Granny’s, where the “under construction” fences were up for an as-yet-undetermined project. Undaunted, we pressed on!

    Warmup (all IC, 10-20x)
    – sealjacks
    – cherry pickers
    – imperial walkers
    – toe touches
    – windmills
    – arm circles

    Thing before the Thang
    Having planned to use the benches that were now blocked off when the City of Mandeville built that wall, pax moseyed to Lafayette street to visit the Rusty Pelican for some brief tabata: 45 seconds each (not 45 minutes, Chewy, that would just be crazy) – – (1) Freak Nastys (2) Step Ups (3) Urkins

    A two block mosey back for The Thang:
    Something YHC called 3-2-1 Blastoff:

    3 reps at a column, mosey to the next column, 2 reps, mosey a column, one rep, then at the last column, up the pilot house for 10 calf raises and back down to start.

    Rounds – 3 merkins, 2 jump squats, 1 SMC
    3 shoulder taps, 2 Apollo ohno’s, 1 suicide squat
    3 plank jacks, 2 Bobby Hurley’s, 1 high knee/ super calf raise
    3 Peter Parker’s, 2 tuck jumps, one groiner
    3 werkins, 2 lunges or SMCs, one monkey humper

    Thing after the Thang:
    With a few minutes left, it was a good opportunity to complete a Motivator, if for no other reason than to rectify the count issues YHC had on the last one we completed. This Motivator went to 7 (not 11) and for the most part we counted successfully.

    COT, Name-o-Rama, Announcements, and Prayer closed us out for today.

    Special note for a busy week upcoming:
    Wednesday 7-21: Gnarly Nutria
    Thursday 7-22: FIA/F3 mixer
    Friday 7-23: A1C one year anniversary and Pelican Park Pickleball (P3-4-F3?)
    Saturday 7-24: Thibodeaux road trip for a Q school with Goose

    Special recognition/ T claps to a returning Akbar who made it back from his adventure outwest and also to Bypass, who made it back after his first beatdown yesterday at the Marsh. Keep posting as you are able, sir, and we’ll be there to continue moving you forward, because as a reminder, we’re committed to leaving no man behind and no man where they are.

    SYITG

  • Halfpipe – from Russo

    Pax of 6 this morning at not-quite-as-miserably-hot-and-humid Granny’s, including Jose10k, who YHC feels might have been inadvertently duped into “little or no running” because he saw YHC as Q.

    Warmup (10-15x IC)
    – Seal jacks
    – Air presses
    – Imperial walkers
    – Windmills
    – Arm circles
    – Self love

    Thing before the thang
    3 rounds of 10 freak nastys on the blue benches
    2 round of 10 step ups (2 is 1)

    We then moseyed through the woods to the tunnel of love, where YHC’s flashlight app finally worked for the first time since Bush was president (the broccoli hating one).

    Thang
    YHC called it “the halfpipe” for the tunnel’s resemblance to a skateboard halfpipe, or at least as close as we could get in south LA. I wanted to change into my Vision streetwear and chucks, but decided there was no time.

    Simple 4-3-4 reps of merkins, mosey down and back up between: 4 at the top, 3 mid pipe, 4 at the top again.

    Round 2 switched to Groiners and a 3-4-3 rep count.

    Mosey back to the pilot house and with around 10 minutes left, we did the thing after the Thang:

    Choose your own adventure: Pax chose option A: calf raises up and down the pilot house steps, where, among mumble chatter about accountant analytics, probabilities, and the pros and cons of choosing options A vs. B, YHC heard the best out of context quote so far this year: “Runners are the worst!!” Two thumbs up.

    Choose your own adventure continued with option B, a merkin wave of 6.

    We wrapped up with “the hands of time”, where pax does one leg raise and holds the low position until each person completes the rep (Rinse and repeat 6 times), and 10 “contractually obligated” crunchy frogs.

    COT time, including count, Name-o-Rama, announcements, and prayer, where we noted keeping all those traveling in our thoughts.

    Reminder about a busy third full week of July:
    21st: Gnarly Nutria
    22nd: Mixer
    24th: Thibodeaux visit to see Goose

    A thank you to the 5 folks pushing me today and letting me lead, and to the rest of you for continuing to be quality individuals.

    SYITG

  • Hold it now, hit it – from Akbar

    5 strong today with the Wacker of all Bushes and Steve in the mix. Noticing that everyone brought gloves without a reminder, YHC felt like laying off the blocks today for a traditional mosey to the lakefront and back. Listening to the Beastie Boys song Hold it Now, Hit It! last week, a thought emerged and became a beatdown.

    Warm Up: IW, Cherry Pickers, Self-Love, Grass Grabbers, Arm Circles (f/b), SSH, Torso Twist x 10 to 20

    The Mumblechatter started early, slightly delaying the start of the beatdown, and kept up all the way past COT. Pixie Stix’s lacrosse, Grover’s graduation dinner and work, weekend plans, trips, Bush’s tower of doom, are firemen are stronger than policemen? Billy’s departure from Reigers (will he actually post one day?); Sandbar’s trek across the lake from Nola to the Marsh last week (should we go knock on the FNG’s door? Its’ only 3 houses down) Baby Yoda making Bush chase balls, and then him. Pickleball is getting serious – how about taking all the courts one Friday night? YHC’s anniversary spend the night party with mama, most of us need more time weekly with our beloved wives. On and on, one of many things to look forward to every Monday at the Marsh.

    Time to get to work:

    The Thang

    Mosey down to the lakefront wall stopping along the way. Start with a 10 count hold mid exercise, then return to the top for ICx10 each. Example: Hold Al Gore for 10 count, then return to the top of the exercise for Squats x10IC. Exercises are below.

    Mosey to the playground

    1. Chin up, Supine Pull up

    Mosey to the swings for plank tucks on the swing x10 IC no hold

    Mosey to the lakefront, stopping along the way for:

    2. Stone Mountain, Shoulder Taps
    3. Squats, Monkey Humpers
    4. Dirkin, Freak Nasty
    5. Irkin, Freak Nasty
    6. Stone Mountain, Shoulder Taps
    7. Squats, Monkey Humpers

    There’s inherent danger when passing counts off because you know some jackwater will mess it up. In this case, you guessed it, Bushwacker brought out his painfully slow count in an Irish/Scottish voice during Monkey Humpers. More pain, more gain though.

    Mary: Merkins with 10s hold, Hello Dolly x10 IC low, mid, high, LMC x20, finish with 100’s (Hello Hummingbird)

    Count, Name, and YHC prayed us out.

    Announcements: WW2 trek sign up by July 4th; Gnarly Nutria July 21st

    Thanks for letting me lead, always enjoy a Monday morning at the Marsh.

    SYITG – Akbar