F3 New Orleans

Tag: Russo

  • Blame it on the Rain – from Russo

    Low 60s to start this morning, thunder all around, with a light drizzle until the skies opened up with about 12 minutes left. It poured and poured, and with the rain beating down on the canopy, it was hard to hear anything. We were however able to hear Hammer one up YHC with his (or one of his) favorite rain-related songs: Winger’s “After the Rain”, and yes, YHC did take his advice to pull up the music video: the random Native American and his peace pipe did make an appearance to lend a helping hand / guidance to the disenfranchised “dreamer”. Well worth a watch, but I’m sticking with Milli Vanilli. Whatever you do, don’t put the blame on you.

    Warmup (all IC, 10x – 15x)
    -Seal jacks
    -Cherry pickers
    -Arm circles
    -Imperial walkers
    -Grass grabbers
    -Toe touches
    -SSHs

    Thang
    Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying between rounds.

    Round 1
    Hearts – Freak Nastys
    Diamonds – Durkins
    Clubs – BSSs
    Spades – Leg Raises

    Round 2
    Hearts – SMCs
    Diamonds – Merkins
    Clubs – monkey humpers
    Spades – gas pumps

    Round 3
    Hearts – shoulder tap plank jacks
    Diamonds – donkey kicks
    Clubs – star jumps
    Spades – crunchy frogs

    Round 4
    Hearts – Groiners
    Diamonds – jump squats
    Clubs – Lunges (2 is 1)
    Spades – big boy sit-ups

    Mary
    60-ish second plank

    COT, Name-o-Rama, announcements, and prayer closed us out. Hammer I believe has the Q tomorrow, but check Slack for the place. Given the rain situation, it may move to the Marsh.

    SYITG

  • Centipede – from Russo

    Around 40 degrees to commence this morning, in what I would call the first “cool” morning.

    I heard a term a few days ago: “X-llenial”, someone born in the late 70s or early 80s, who had an “analog childhood and a digital adulthood” and I thought that fit YHC perfectly. To wit:
    – I didn’t have a true email until I was a freshman in college.
    – I remember needing a CD to run AOL and access the internet. We also thought “50 free hours” was a deal.
    – Required reading between 4th and 7th grade was either (a) baseball trading card magazines (How much was the ‘87 Donruss Mark McGuire worth?) b) Nintendo power (the secret to beating level 7 of Castlevania inside!), (c) Professional wrestling illustrated (with foldout Jake the Snake Roberts poster), or (d) comics (Madballs or Spider man), unless you were a Mad magazine type, or you were in the doctor’s office, and then it was Highlights all day every day.
    – You remember stand up arcade games besides golden tee, pac-man / gallega, or donkey kong.
    – You at least had some knowledge of Atari games, and one of my favorites (which also came in the arcade stand-up version) was Centipede, where the whole goal was to blast the multiple parts of the centipede back to whatever planet they came from. Destroy all of the segmented thoraxes of the centipede, and you’re rewarded with an even longer one to vanquish. Too easy you say? Maybe, until the critter moved progressively faster and around set up markers in a zig zag or random pattern. Think PacMan but with insects.

    So as YHC was planning, the thought of us looking like that centipede was in the forefront of my noggin as we traversed S, then, E, then S, then W, then S, continuing until we reached the lake in one piece.

    Warmup (all IC, 10x)
    – Seal jacks
    – Toe touches
    – Self love
    – Grass grabbers
    – Hillbillies
    – Arm circles

    Thang

    Centipede
    Simple ladder as we moseyed block to block, with reps at 10, adding an exercise at each block:
    Merkins
    SMCs
    plank jacks
    crunches
    Peter Parker’s
    Jump squats
    Monkey Humpers
    Donkey kicks
    Crunchy frogs
    Imperial squat walkers

    COT (Count, Name-o-Rama, Announcements, Prayer, in that order).

    A thanks to Steve for layering up and braving the colder temps to join, and you for reading.

    As a hidden bonus to anyone who has read to this point, as I searched the internet using my AOL CD (“You’ve got mail!”), one of the first things that pops up when you search “Centipede Atari” is a website where you can play that, and a few other classic Atari games like Asteroids or Pong or Breakout. SCORE! right?

    That Website? AARP.org. YHC kids you not. I will now go die an embarrassing death, but not before sharing my sorrows with pitfallsnake1 and digdug79 on AOL messenger.

    SYITG

  • MOGO (not BOGO) on Black Friday – from Russo

    50 degrees to start Black Friday, just about the perfect temperature to start to work off those holiday pounds that, for YHC, started well before Thanksgiving.

    Warmup (all 10x-15x IC)
    – SSHs
    – Toe touches
    – Torso twists
    – High knees
    – Cherry pickers
    – Grass grabbers

    Thang

    Inspired somewhat by those racing around today shopping for deals and steaks:

    Suicides (using the columns as markers as opposed to court stripes)
    6 total rounds, where at each column, we performed one of either:
    3 merkins
    10 curls
    4 Tricep extensions
    5 crunchy frogs
    5 leg raises
    2 absolutions

    Somewhere along the way Hammer changed SOGO to MOGO (Moon’s out, Gun’s out) so here’s hoping that becomes a thing.

    COT, NOR, Announcements, and Prayer. As always, good mumble, some sweat, great times. Come out and see what you’re missing.

    Hammer has Q tomorrow, let’s get it!

    SYITG

  • So this is what Grandma’s House looks like at 6 a.m – from Jose10k

    With Thanksgiving Break upon us, YHC has the opportunity to bump Russo off the top PaxMiner Q report. Feeling whelmed, underwhelmed, or is it overwhelmed with the energy to get up early this rainy morning to lead a group of HIMS. The perfect number showed up for what I had planned. With YHC still nursing a leg injury, running was not my top priority. Trying to rest it to join JV on our annual turkey trot, so with 4 people, the deck of death was dealt. Each HIM was assigned a suit, and we did a round robin deck of death. Russo=Spades, Hammer=clubs(puppy feet), Shooter=Hearts, and myself (diamonds). There were a plethora of exercises this morning.

    El Guapo : Would you say I have a plethora of pinatas? Jefe : A what? El Guapo : A *plethora*. Jefe : Oh yes, you have a plethora. Well, you told me I have a plethora. And I just would like to know if you know what a plethora is. I would not like to think that a person would tell someone he has a plethora, and then find out that that person has *no idea* what it means to have a plethora.
    Sorry y’all, my mind got distracted by itself. Somehow 8 count body builders and burpees were a top exercise, as was Shooter’s favorite: donkey kicks. Conversations were a plenty. From Van Halen to Van Hagar, from Bill Paxton vs. Bill Pullman. Russo’s disappointment of Desi Vega’s, and how many songs have cards in the title. Y’all think about that one. Last card finished us off at exactly 6. COT and Russo prayed us out. Coffee at Waterpiks this Thursday. Turkey trot at 8 am by the courthouse in downtown Covington. YHC has the Q at the Gipper tomorrow. Thank y’all for joining me this morning/reading this backblast. Sign up to Q, come and post, get out of bed and start the day off right. Headlock your friends, headlock strangers…IF I don’t see y’all before Thursday, happy Thanksgiving everyone.

  • Goodyear B.L.I.M.P.S. – from SOGO

    Great morning with some visitors for YHC first northshore beat down.
    Warmup
    Side straddle hops, Imperial walkers, Abe Vigodas, arm circles (front and back), seal claps, plank jacks, high knees, butt kicks. Mosey to area for beat down.
    Thang
    B. = 5 burpees
    L. = 10 lunges
    I. = 15 Imperial walkers
    M. = 20 merkins
    P. = 25 plank jacks
    S. = 30 squats
    Round 1 – perform B
    Round 2 – perform B, bear crawl 5 yds, perform B.L., run to the beginning
    Round 3 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., run to the beginning
    I think you see where I’m going with this but just in case you don’t…
    Round 4 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., run to the beginning
    Round 5 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., run to the beginning
    Round 6 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., bear crawl 5 yds, perform B.L.I.M.P.S. run to the beginning.
    PAX continued series in reverse order while waiting for the six.
    2 rounds of ring of fire. One with squats while holding an AL Gore. The next was flutter kicks while holding legs 6″ off the ground.
    Mosey back to flag.
    Finished with freak nasty and 5 burpees because 105 wasn’t enough.
    Count off, namorama, COT

  • Whose Pad is it? – from Shooter

    The opportunity presented itself for YHC to get a Q on this Friday at the Splash pad aka (Russo’s pad). That’s right, Russo was kind enough to take a Q break for once. No need to thank me Jose10k, as you attempt to overthrow the Q master. I am sure he will be back doubling up on you again next week stretching his 2023 lead as we come close to closing out the year.. I will however tip my cap to the both of you HIMs, for stepping up many times throughout this year with many weeks doubling up. Don’t worry Jose10k I 👀 you with 4 signups moving forward.. Guess I should get to what took place today, so that’s what I will do..

    Warmup
    10IC Grass grabbers, Toe Touches, SSH, Imperial walkers, Hillbillies, Torso twists and Cherry Pickers.

    Thang
    Ran around the long block by the Treen center..
    Returned to the corridor for some rounds of coupon work..
    The rotation occurred while one PAX utilized the cylinder block or ruck plate for stated exercise the remaining PAX used the corridor for cardio until all 3 PAX got through.

    Round 1
    Overhead press (coupon)
    Lunge walk down sprint back.
    Round 2
    Curls
    Bear crawl up and down

    Mosey around the Trace.

    Round 3
    Chest press (coupon)
    Carioca down and back bunny hop up the steps.
    Round 4
    Tricep extension (coupon)
    Back pedal down sprint back 5 calf raises every 5th step.

    Mosey around the Trace.

    Round 5
    Coupon swings
    Mosey down and bunny hop back up the steps.
    Round 6
    Coupon crunch
    Snake through the columns.

    Finished with ETKs f/j..

    Count, announce, COT

    Appreciate the post Pelican and Russo, until the next Gloom 👍🏼👊🏼✌🏼!!!

  • The Long Game – from Waterpik

    Every once in a while, you’ve just gotta go for it. That was YHCs mindset when I decided to send the Pax all the way down the mandeville lakefront to the stop sign at Girod st. For those unfamiliar, that adds another mile to the normal route at the weekly 5K.

    And so there you have it. After a very brief warmup, the Ruckers started out on their journey and the runners did the same.

    With 2 minutes to spare the pax reconvened at the mandeville city hall for cot, announcements. Thanks for Russo for praying us out.

  • Splashpad reopens – from Russo

    66 or so this morning for the reopening of the Splashpad. One of those days where YHC could just tell the fog would continue: humid, still, overcast after a rain. But a beautiful day nonetheless for I’m thankful for many things, like the ability to move my body, nachos, football, our Veterans, and a day off because of it, and this little F3 thing that seems to be catching on, among others.

    Warmup (all 10x IC)
    – Toe touches
    – Arm circles
    – Torso twists
    – Seal jacks
    – Grass grabbers

    Thang
    Mosey to lake and back, each block a different mode of transportation:

    Mosey
    Side shuffle
    Back pedal
    Skip
    Sprint

    We stopped at each stop sign (according to the rules of the road) for 10 merkins, 10 squats, 10 Peter Parkers (2 is 1).

    At the lake: Tabata (40 seconds on, 20 seconds off)

    – Freak nastys
    – BSSs
    – Urkins
    – Step ups
    – Buzz saw
    – SSHs
    – Mountain climbers
    – Crunchy frogs
    – Penguins
    – Cherry pickers

    Back to base, where COT, NOR, Announcments, and Prayer closed us out. A good time was had by all.
    SYITG

  • That’s a whole Tabata bricks – from Russo

    With attendance waning, Granny regular Steve potentially out with flu-like infirmities, and regular Marsh posters completing their early week duties, YHC assumed he might be flying sad clown solo this morning. Admittedly, I thought about turning over and sacking, but I’m glad my feet hit the floor, since a pax of 5 greeted Granny for some brick work.

    Warmup – 10x IC
    – Seal jacks (eventually)
    – Toe touches
    – Imperial walkers
    – Grass grabbers
    – High knees

    Thang
    Tabata:
    – 1 minute each with bricks, 20 seconds rest, with some moseying through the columns after each of the four rounds

    Round 1
    – 8 count body builders
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Hallelujah squats

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

    Rinse and repeat rounds 1 and 2 for 3 and 4.

    COT, with NOR and prayer before heading back to start a Tuesday.

    Pleasant surprise seeing you all this morning. Mumblechatter was high on the entertainment scale, as movie quotes ruled the day. SYITG.

  • It’s A (Merkin) Trap! – from Akbar

    9 men showed up to get better this dark gloom for the annual Merkin Trap. It was so dark YHC was worried about seeing the Wiki if needed. But this has been done before, and besides making some cadence mistakes, went well with no Wiki needed.

    Conditions: near perfect, a little chilly, but not for long

    PAX
    Russo, SOGO, Hammer, Truecoat, Jose 10k, Grappler, Chewy, Akbar, Smuckers

    Warm Up x 12 IC – Grass Grabbers, Arm Circles, Self-Love, Imperial Walkers, Hillbillies, Toe Touches, Windmills

    The thang went like this. Most exercises were done in cadence x12, x8, x5 – with one exercise followed by some form of Merkin. Total of 50 reps IC or 25 OYO. We moseyed around from the Flag to the Playground stopping along the way for:

    SSH, Merkins IC
    Rocky Balboa’s and Wide Merkins OYO
    Squats and Dirkins, Freak Nasty and Irkins IC
    Scuba Steve, Sister Mary Catherines IC
    Scuba Steve’s, Stone Mountain IC

    At this point in time, we headed back doing everything again tempo or Copperhead style – 3 count down, 1 count up on Merkins

    Supermans, Stone Mountain IC
    Copperhead Squats, Dirkin IC
    Freak Nasty and Irkins IC
    Rocky Balboas and Wide Merkins OYO

    Mary
    Back to the flag for LBC, Crunchy Frogs, Wife Pleasers, Heals to Heaven, Hello Dolly, and Rosalita with another 50 Merkins sprinkled in.

    450 Merkins in an hour.

    Count, Name, and YHC prayed us out with thanks for the opportunity to make us men stronger physically, mentally, and spiritually.

    Announcements
    Sign up to Q, Turkey Trot coming up.

    Thanks for following the lead gentlemen.

    SYITG, Akbar