F3 New Orleans

Tag: Russo

  • Saints hangover – from Russo

    YHC was not moving swiftly to let his feet hit the floor this morning, but as always, glad they did, because we finally made it into only the upper 60s for a clown beatdown. There’s nothing sad when we have a break from stifling humidity and local sports teams were victorious.

    Thang

    Good ol’ deck of death. Rep count and exercise were based on suit and number. Deck was split into four groups below.

    Between groups YHC moseyed among the various columns like one of those obstacle course dogs. They do it better.

    Hearts – freak nastys
    Diamonds – step ups
    Spades – durkins
    Clubs – BSSs

    Hearts – shoulder tap plank jacks
    Diamonds – lunges (2 is 1)
    Spades – Monkey humpers
    Clubs – donkey kicks

    Hearts – ballerina squats
    Diamonds – SMCs
    Spades – imperial squat walkers
    Clubs – Star jumps

    Hearts – leg raises
    Diamonds – V ups
    Spades – Gas pumps
    Clubs – Crunchy frogs

    COT, Name-o-Rama, and prayer to close.

    SYITG

  • Escalating IPC – from Russo

    75 degrees to start this morning, for a split IPC / non-IPC beatdown at the lakefront.

    Warmup – there was one, but Jose had YHC distracted with discussion of soft hands, tailbone skin, and defibrillators.

    Thang

    7 for IPC week 2 (lots of running, modified burpees and merkins) and 5 for non-IPC, including Steve who joined us about halfway through because the 4 of us were basically camped out in front of his house arguing about the merits of Notre Dame’s schedule and the coaching acumen of Brian Kelly.

    Non -IPC was what YHC calls the Escalator: 10 round of 10 exercises. Each exercise gets a rep count from 1 to 10 depending on round. 55 reps for each total. Or, as Chewy succinctly summarized: “So, Soduku?”

    Exercises
    – Partner merkins
    – Jump squats
    – Leg raises
    – Star Jumps
    – Imperial squat walkers (2 is 1)
    – Donkey kicks
    – Big boy sit-ups
    – Wide merkins
    – Kid N Plays (2 is 1)
    – Murder bunnies

    COT, NOR, Annoucements, Prayer. Big thanks for the healthy Cowbell twins, special intentions for Egg Toss’ mom, Steve’s MIL, and JV’s sister.

    Turkey trot is coming, sign up to Q, show up to get beatdown. Step out of your comfort zone and make a weekday beatdown, even if it has to be the A1C.

    I appreciate all of you HIM. SYITG

  • We have a backblast – from Russo

    Thank you Notes for doing most of the heavy lifting.

    Warmup (all 10x IC)
    – Self love
    – Toe touches
    – High knees
    – Torso twists
    – Grass grabbers
    – Imperial walkers
    – Cherry pickers

    75 degrees to start today, as the Pad welcomed back its favorite 2 sons.

    Thang

    Mosey to the lake and back, stopping at each block for some exercises, and to catch my breath after giving blood yesterday. Exercises included:

    – 10 merkins
    – 10 kid n plays ( a new one YHC came up with, where it’s a backward lunge followed by a high knee extension to the front)
    – 10 big boy sit-ups (crunches on the way back to save some tailbone)

    At the lake:
    – Freak nastys (10x)
    – Urkins (10x)
    – BSSs (5x each leg)
    – Durkins (10x)

    Over to Rip’s where it was 2 minutes of calf raises followed by 2 minutes of steps.

    Back at home base, COT, NOR, Announcements, and prayer, in that order.

    Good mumble again today, with a reminder that tomorrow is IPC at the lakefront and in all likelihood, I’ll have a non IPC beatdown planned.

    SYITG

  • Granny’s 9-12-23 – from Russo

    Plans for a twin/duo/partner workout were put on hold this morning, but Granny still had a visitor.

    No real warmup to speak of (it was 74, we’re plenty warm), so YHC jumped into it with a slalom around the columns, then used the five benches to perform 10 reps at each bench of:

    Freak Nastys
    Durkins
    Step ups
    BSS
    Calf raises
    Crunches
    Urkins
    Crunchy frogs

    Between each set of 5, YHC slalomed the columns for around 2.5 miles total.

    Quick prayer to give thanks for the arrival of Cowbell’s sons, and thanks for continued blessings.

    SYITG

  • Time for cake (and fall?) – from Russo

    MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.

    Warmup (10x, all IC)

    -Torso Twists
    -Toe touches
    -Arm circles
    -Grass grabbers
    -Cherry pickers

    Thang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.

    The cakewalk order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies

    At this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.

    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 urkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 8 count body builders
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 Wife pleasers
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.

    Here’s to a good week for all.

    SYITG

  • 45 gets you a 300% attendance increase too – from Russo

    72 degrees this morning for the Splashpad, which had two new visitors over last week. Must be the chill in air.

    Warmup (all 10x)
    – Seal jacks
    – High knees
    – Butt kicks
    – Arm circles
    – Toe touches
    – Imperial walkers

    Thang
    Mosey to the bridge, where at every block it was 10 merkins, 20 squats, 30 flutter kicks.

    At the bridge:
    One side – 10 crunchy frogs
    Mosey
    Other side – 10 big boys

    Rinse and repeat, dropping reps to 9, then 8, etc. to 1, and swap mosey for Carioca, side shuffle, and back pedal.

    It sounds more complicated than it was.

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

    Three fine options if you’re so inclined for tomorrow:

    – Never Forget 5k Run / Walk with Bushwhacker
    – IPC at the Lakefront with Grundy
    – Non-IPC cake walk with YHC

    Fantastic mumble this morning around football, politics, and unique study habits.

    Thanks for joining and we’ll do it again soon.

    SYITG

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Labor Day Murph – from Akbar

    9 strong for a Labor Day Murph, followed by coffeeteria. We can go to Waffle House anytime, but it sure tastes better after a Murph.

    PAX -Akbar, Bird, Hammer, Hogsbreath, Moby Dick, Russo, Shooter,
    Jose 10k, Sogo

    7am start, with most arriving early to discuss LSU football among other things. Warm up consisted of SSH, Self Love, Grass Grabbers, Windmills, Cherry Pickers, Imperial Walkers, and some other things.

    We ran the original Milestone Marsh route down Livingston to the wall for the runs. Then broke up to 20 sets of 5/10/15 OYO, finishing with a mile.

    Tunes ranged from Zebra, Dash Rip Rock, and Rush to Big Tymers and a theme song from Avengers. SOGO was first to finish with Russo and Bird not far behind.

    Count, Name, and SOGO prayed us out.

    Waffle House was lively with great conversation centered around music and movies as usual. Michael Jackson was on for the first 20 minutes, Jose 10K showed us some dance moves, and we talked like high school girls. All while Moby talked to a guy in the parking lot for 30 minutes and may have bought a motorhome.

    Thanks for following the lead,

    SYITG – Akbar

  • Tuesdays with Granny – from Chewy

    YHC wanted to share with you about a fantastic morning with the Pax at the Mandeville Trailhead. The session was invigorating, starting with a 15-minute yoga session with a vinyasa flow. The energy remained high as they moved on to step-ups supersetted with incline push-ups and step-ups supersetted with shoulder taps.

    The group’s dedication was truly inspiring as they tackled a series of stair climbs followed by squat jumps, starting from 11 reps and working their way down to 1 rep. A round of stop-motion lunges and single-leg Romanian deadlifts kept the momentum going, pushing their limits further.

    The session concluded with gluteal bridges and side planks, leaving everyone feeling accomplished and motivated. The sense of community and shared determination among the PAC made this morning one to remember. Looking forward to more empowering sessions like these!