F3 New Orleans

Tag: Russo

  • Mystic Krewe of Frizzledrip – from Steve

    If you’re waiting for YHC to explain that title, you’re gonna be waiting a while. And don’t go googling that stuff… seriously, it’s dark web material and your IP address will be added to some government list and that girl from The Ring will crawl out of her well, pop out of your phone, and take you down. (Note to Rudy: this is when we could use the option of using a gif / meme / pic to help out where words can’t do justice. Honestly, I don’t know how Jose 10k writes any backblasts without the gif option).

    Alright, this is another tardy backblast and so there’s not much that I can remember about the splashpad beatdown at this point except that it was good to catch up with Pelican and that the chatter revolved around parades, conspiracy theories (or are they!?!) and, of course, Taylor Swift. Usual warmorama before this Krewe took to the streets for a trip to the tunnel.

    No surprise that there were merkins along the way: 20x at each of the three intersections. Then YHC backpedaled up the ramp while Russo and Pelican did one of the following exercises (swaparoo after each run): plank jacks, lunges, burpees, groiners… something else… Big boys?

    Return trip was similar to the route out – stopping for 20x merkins – though we also added a depot stop for some leg action. Usual mix of Bulgarians, freaks, step ups, and my recent fave, step downs. It was Pelican’s first experience with step downs and they did not disappoint.

    Quick round of Mary, COT, and Russo prayed us out. It’s been great joining the Friday crew the past few weeks, t-claps to these two guys for holding this AO down for so long.

  • Nashville Nasty – from Akbar

    17 showed up today to a warm 61 degrees, the first real sweat in the past few months (except for Russo). Tiga showed up from a recent beatdown in Austin where he was named, jumping right into the fold like he’d been here a year. A surprise comeback from Captain Sparkles was a pleasant surprise.

    4 came jogging up from the pre-thang and we were ready to go.

    Warm up:

    SSH, Arm Circles, Self Love, Imperial Walkers, Grass Grabbers, High Knees

    Grab blocks from the truck and rifle carry to the fire hydrant for 8 ct Rocky Balboas x10 IC, and jawbreakers (alternating Merkins on the block) x 10 OYO.

    Run stairs at Rips, 10 calf raises at the top, return to the blocks.

    Raffle Carry to Noah’s Ark for the Nashville Nasty

    YHC was on a business trip and decided to attend a beatdown in 20° weather with snow on the ground in Nashville. It was cold, but warmed up quickly due to the ascending reps beatdown. It was love at first sight.

    The Nashville Nasty

    6 exercises, 10 reps each, run Noah’s Ark = 1 round. Increase 1 rep each round.

    Lots of Mumblechatter which lessened the pain.

    Grundy was out of the gate first as usual, and we all endured the pain for around 30 minutes. YHC’s unofficial count for most was up to 7-8 rounds, equaling over 500 reps.

    Head back to the flag with a Rifle carry to the fire hydrant, for 2 exercises x10 IC. Maybe Mountain Climbers and Rosalitas, but not quite sure.

    Put up blocks and circle up for Mary x10 IC

    Hello Dolly, Rosalita, Dying Cockroaches, Penguins, Heals to Heaven, Nolan Ryan’s, Jane Fonda’s, 8 count Merkin mountain climbers.

    Count, Name, and Waterpik prayed us out.

    Coffeeteria at Book and the Bean was well attended, with Steve joining us after his run. Grundy brought cookies for all.

    Announcements

    Run Cajun Ran- log your miles
    Krazy Ivan- Saturday Feb 17th

    Thanks for following the lead gentlemen! 👊💪👍

    SYITG- Akbar

  • Jose needs PaxMiner credit – from Russo

    Some days the only thing driving YHC to get up before 5AM are the three Fs. Emphasis on the fellowship. So when a humble request went out last night to include at least some running from Bushwhacker, YHC modified what he had planned to fulfill said request, looking forward to the chatter that only he can bring. Alas, Sir Whacker decided he would rather the comfort of bed than the mosey pace of a Granny’s post. Thumbs down. But Steve and Jose10k helped YHC hold down the fort, the latter of which surprised me when his response to his miles tallied thus far was “6” instead of the normal 2-3. That bar can’t keep raising, Jose. Thumbs up.

    Warmup – 10x IC
    – Seal jacks
    – Toe touches
    – Self love
    – Cherry pickers
    – Grass grabbers
    – High knees

    Thang
    Tabata:
    – 40 seconds each with bricks, 20 seconds rest, with some moseying before and after each of the four rounds

    Round 1
    – Plankjacks
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Hallelujah squats

    Mosey around Granny’s to get some run Cajun run miles in.

    Round 2
    – Tricep extensions
    – Arm curls
    – Air presses
    – Squats
    – Arm circles
    – Milk maids

    Rinse and repeat rounds 1 and 2 for 3 and 4. Rinse and repeat the running around as well (creatures of habit and all).

    Mary – 15x IC
    – LMCs
    – Penguins
    – Flutter kicks
    – Crunchy frogs

    COT, with NOR and prayer before heading back to start a Tuesday. RCR is in full swing, and the Ivan is coming up on the 17th.

    Thanks for joining gentlemen.

  • This Is 40 – from Steve

    Hammer hit us with an interesting study (from Harvard, no less!) yesterday at the Scramble: middle aged men who can do 40 pushups in one attempt have a 96% reduced risk of suffering from heart disease over the next 10 years. YHC had to look up the actual stats post-beatdown, and was unaware of this 10 year qualifier. Here I am promising Russo and Groupie that they were good for life with these 40 merkins!

    So, after a brief warmup, we hit the road to the lakefront, stopping at each intersection for a set of 40 of the following exercises:

    – Merkins
    – Leg Raises
    – Step Ups (40 ea leg)
    – Shoulder Taps
    – Monkey Humpers
    – Freak Nasties
    – Hello Dollies
    – Jump Squats
    – Hand-Release Merkins
    – Air Presses
    – Big Boy Sit-ups

    YHC got to know Groupie a bit, enjoyed the always good mumblechatter with Russo, and logged an extra 1.2 miles for RCR. (You can assume all of my Q’s this month will at least involve a mile of running.) Little bit of Mary there at the end, followed by COT, where Russo closed us out. Thanks for the post gents, always a pleasure to be out there with you guys.

  • It’s The Most Wonderful Time of The Year – from Steve

    Pik strolled up to the Scramble this morning to find a pax of 9 already huddled (and another with his weathered Charity sweatshirt coming in hot), and he wondered what the hell was going on. Then he remembered, oh yeah, IT’S FEBRUARY.

    That’s right, the second most wonderful time of the year, where if you miss one day of running, you realize you’ll need 8-10 miles the next day just to make up for it. Or, if you’re Frank, simply run a full marathon instead of a half (and, of course, 4 murphs instead of two).

    Anyway, big pax assembled today for the start of RCR 2024, even turning some ruckers (JV and Russo) into runners, and bringing out old familiar (yet clean shaven) faces like Chewy.

    Lakefront route today, all the way to Girod to get us a little past 4 miles. Went a little over on time also, my apologies fellas.

    COT with straggler ruckers still rolling in, and Hammer prayed us out. T-claps to all the pre-thangers – Jose, Hammer, Waterpik.

    Don’t forget to log your miles: https://www.runcajunrun.com/mileage-log/ It is a leap year, so hey, with that extra day now is the time to shoot for the RCR record of 403 miles.

    Oh, and even though there’s been no buzz about it and no one even knows where the hell the Freedom Hammer lives and there’s an event in Thibodaux that morning, the Krazy Ivan is indeed still happening on Saturday, Feb 17th, at 8pm. If you don’t have a tank top, Sogo can probably lend you one.

  • 3 on the Escalator – from Russo

    Muggy and not cool this morning at Granny’s, as low 60s returned, as did the sweating for YHC. Jose was wrapping up his pre-thing run, all business-like and ready to kick some tail. Steve joined shortly thereafter. Reason number 104 to come out to Granny’s: to catch Steve coming out for the darkness riding his bike, not looking a whole lot different than when Jigsaw wanders out to tell his next unsuspecting victim “I want to play a game.” Now I will ponder what a Saw-inspired beatdown would look like: “you have two minutes to complete 20 burpees with Waterpik form, or you’ll be subject to feeling the Jose summer sweat splashdown”.

    Warmup – all 10-15x IC
    Sealjacks, grass grabbers, high knees, imperial walkers, self love, toe touches

    Thang
    I had hoped to compete what YHC calls the Escalator, 8 exercises, varying rep counts 1 through 8, total rep for each of the 8 at 36, as we moseyed in a figure 8 pattern around Granny’s. Alas, it’s a farther mosey than expected, so we were only able to complete 4 of the 8 rounds. All told, even without a fancy Garmin, my phone said we did about 2 miles, or about 3200 meters. Which is 8 times around a standard 400 meter track. Math, Jose!

    Exercises:

    8 count bodybuilders
    SMCs
    Imperial squat walkers (2 is 1)
    Donkey kicks
    Big boy sit-ups
    Wide merkins
    Kid N Plays (2 is 1)
    Murder bunnies

    Mumble revolved around Mardi Gras, leaks, appliances, episode 8s, and New Year’s resolutions.

    COT, NOR, Announcements, Prayer, in that order.

    RCR, Camping, Ivan, all coming up.

    Major T claps to both Steve and Jose for posting after Sunday’s nightmare, made all the more impressive because of Jose’s IronPax / Au Lait / Nightmare trifecta. He continues to set the bar high.

    SYITG

  • Guilty Pleasure – from Russo

    Warmer, if only for one day, pax of 3 for a Friday splash at the pad.

    Driving home from work Thursday, YHC may or may not have been “jamming” to some early 90s music, when the thought occurred that “man, this is definitely a guilty pleasure type of tune”, one where you know you probably shouldn’t be enjoying it as much as you are. That sparked an idea to search through my phone and create a playlist of songs that one might consider a guilty pleasure, which would cause anyone in their right mind to say “why is he blaring that at 5:15 on Girod street, exercising in front of the Rusty Pelican? And more importantly, he seems to be a pied piper of some sort or a wizard, because there are others following that lead!”

    If you saw YHC out on the cold, windy lakefront wearing only short sleeves and shorts (and one glove, don’t ask), you might say that there’s no way I take myself seriously, and unless it’s work, family, or faith-related, you’d be right.

    So I took the step, and let the Venga Boys blare. Lionel Richie? ding ding ding. LL Cool J, Yup. Fine Young Cannibals? Yes please. Fall Out Boy? sure enough. Michael Jackson? hee hee!

    We didn’t have time to let the tunes of Vanilla Ice, Timbaland, and Warrant join the party, but there’s always next time. Where we’re also going to participate in group therapy and discuss music, movies, food, and other things that are guilty pleasures. No Forrest Gump! I’m dying on that hill.

    Warmup (all 10x JC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – High knees
    – Arm circles
    – Imperial walkers
    – Cherry pickers

    Thang
    Mosey down to the lake and back, stopping each block to do a set of either:

    10 burpees
    10 8 count body builders
    10 SMCs
    10 murder bunnies
    10 donkey kicks
    10 IC freak nastys
    10 groiners
    10 star jumps
    10 squats
    10 IC BSSs (2 is 1)
    10 leg raises
    10 gas pumps

    Also included 3 calf raises up each of rip’s steps (2x), with some Mary of IC abs work like flutters, penguins, hello Dollie’s, LMCs, etc.

    COT, NOR, Announcements, Prayer, and we headed out. SYITG

    Thanks, Gents, appreciate each and every one of you!

  • Record-tieing 5 in shorts and tees – from Russo

    As Jose noted, it was in the lower 60s this morning and breezy ahead of some potential rain. I figured Pelican was in to renew the Batman and Robin vibe of the pad, but who knew they would be joined in caped crusader crime fighting by Bird, Groupie, and Waterpik, each contributing their own special powers to tie the record attendance for the pad.

    Warmup (all 10x – 20x)
    – seal jacks
    – Self love
    – Arm circles
    – Toe touches
    – Butt kicks
    – High knees
    – Hillbillies

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 10 squats, 10 shoulder tap plankjacks

    At the bridge:
    One side – 10 American hammers, (brass) monkey humpers, lunges, or Apollo Ohnos
    Mosey
    Other side – 10 Peter Parker’s, hello Dollie’s, or star jumps

    Rinse and repeat, swapping mosey for side shuffle, high knees, and back pedal intermittently.

    Back at the pad, COT, NOR, Announcements, and Prayer closed us out.

    The same good mumblechatter throughout, where we discussed talking to your dentist while he’s working on your mouth, Stephen Hawking’s proclivities, beach vacations, and civil engineering.

    Good times, gents. SYITG

  • Grant’s Tomb – from Akbar

    45ish and wet as all get out, a slight modification was needed for this gloom. YHC can handle wet or cold, but not both. So instead of sloshing at the Shaft, we headed to Noah’s Ark for Grant’s Tomb. Ulysses S. Grant’s mug adorns our $50 bill, so we moseyed around doing 50 reps with moseys in between – 25 reps on one side, 25 reps on the other.

    Warm Up: SSH, Grass Grabbers, Toe Touches, Mummy Kicks, Self-Love, Arm Circles, High Knees, Butt Kicks x 15IC

    Thang

    Noah’s Ark – 25 reps at the wall, mosey/run @ 50 yards, 25 reps on the other side.

    George Thorogood’s, Bear Crawl/run, Tuck Jumps
    Freak Nasty, run, Superman
    Renegade Row, Crab Walk/run, Donkey Kicks
    Stone Mountain, run, Merkins
    Step Ups, High Knees/run, Shoulder Claps
    Dirkins, Karaoke, Good Mornings
    Irkin, Karaoke, Apollo Ohno

    Rips – 25 reps on the sidewalk, run across the street and up the stairs, 15 calf raises at the top, descend stairs and run back to the sidewalk for another 25 reps

    Flutter Kick, Mountain Climbers
    Leg Raises, J Lo’s
    Crunchy Frogs, Jane Fonda’s

    At this point, Jose10k mentioned that YHC would never remember all of this, which is partially correct. Especially when the mumblechatter moved to math and quadrilateral mumbo jumbo.

    We may have finished with Parker Peters and something else and moseyed back to the flag for 15 Merkins IC.

    Count, Name, and Shooter prayed us out.

    Announcements:

    January 21- Nightmare after Christmas, 1pm Lakefront. Bring a light rucksack, F2 afterward

    January 27 – Whacker camping at Kokomo. Come and go as you please, bring your 2.0’s, see slack for address

    Run Cajun Run – sign up by Jan 18th, put your teams together. Link is on mumblechatter.

    Krazy Ivan will fall into February this year, dates coming soon.

    Appreciate the post and F2 at coffee.

    SYITG – Akbar

  • Groupie fought the battle of Jericho – from Russo

    Chilly this morning with a stiff breeze that made it feel cooler than the 40 degrees on the thermometer.

    Warmup – 10x IC
    Arm circles
    SSHs
    Toe touches
    High knees
    Torso twists
    Cherry pickers

    Thang
    Walls of Jericho at the Treen Center (7 count of seven exercises 7 times around)

    – LMCs
    – Lunges
    – Star jumps
    – Merkins
    – Monkey humpers
    – Shoulder tap plank jacks
    – Jump squats

    Mary
    3 calf raises each step up the pilot house
    10 IC Freak nastys
    A slalom of the columns
    10 IC flutter kicks
    10 IC Crunchy frogs
    10 IC penguins

    COT, Name-o-Rama, and prayer wrapped us up. Keep in mind Bushwhacker’s camping trip coming up 1/27, and get your team together for Run Cajun Run.

    SYITG!