F3 New Orleans

Tag: Russo

  • Scrambling along!!! – from Shooter

    Great mix on this mild morning at the Scramble.. We had 3 runners, 3 joggers and 2 Ruckers and it all worked according to plan.. YHC would like to thank two of the runners Bushwacker and Zoolander for pulling back their reins 🐎🐎 to jog along with the BIG 🐳🐳 of the group. Admittedly, as well as visually the Q has packed on some pounds and the time has come to get focused again too shed the extras gained.. The Queen has always been the struggle.. JV and Russo graciously and comically reminded YHC about his statement from coffateria on Saturday.. Committing to eating 🐠 🐠 for the next two weeks as he and the M travel abroad on a cruise filled with endless buffets and refreshments to satisfy anyone’s pleasure… Guys, this is the moment one must literally remove my 🦶🏻from my mouth… What was I thinking in saying this? The temptations will be overwhelming and this guy has fallen to less pressures admittedly… I guess the short of this rant, I will do my best to hold true. I am grateful that the Raiderpride community amongst the PAX are sure to ask upon my return how things went…

    Let me just give you the answer now..
    #epicfail 😬😬😬

    However, when I return I look forward to these F3 brethren pushing back at me and holding me accountable to the main goals… ACCELERATING in all 3Fs that has kept me committed to this PAX for 6 years…

    Warmup
    10IC Grass grabbers, Carolina dry docks, Toe Touches, Scorpion kicks, Bridges, wife pleasers, SSH and self love..

    Thang
    Steve, Speedy and Waterpik off and down W beach ti Lakeshore and backup the street passed the bridge.

    Bushwacker, Zoolander and YHC standard route with sunset point minus the pier still..

    JV and Russo rucking to Sunset point and returning..

    Joggers and runners received 6 mins of Mary consisting of ETKs, LMCs, Flutters, Hello Dollies, Rosalita’s, Nolan Ryan’s, Leg raises, 💯s and Jane Fonda’s!!!

    PAX announced and placed wagers on how long Bushwacker survives silence at Manresa this weekend. Contact your local book for the odds.. 😂

    Seriously though the PAX hope he enjoys the experience, which I am sure he will..

    Appreciate you HIMs for showing up and showing out as usual until the next Gloom
    👍🏼👊🏼✌🏼!!

  • …and Zoo made two – from Russo

    Right at about 60 degrees this morning for Pax of 2.

    Warmup (all 10x to 15x)
    – SSHs
    – toe touches
    – Grass grabbers
    – Arm circles
    – Self love
    – Good mornings

    Thang
    Maybe not tradition, but as has become the norm, we moseyed around old Mandy, stopping every block or so to do a 5-4-3-2-1 rep for different exercises, even stopping a couple times at the Marsh to play on the swing set. Or at least take advantage of monkey bars.

    Reps/ exercises
    5 T merkins
    4 Peter Parker’s
    3 Wide merkins
    2 8 count body builders
    1 Burpee

    5 SMCs
    4 Ballerina squats
    3 Imperial squat walkers
    2 Star Jumps
    1 Smurfjack

    5 pull ups
    4 dips
    3 calf raises
    2 hanging knee raises
    1 leg raise

    5 Leg raises
    4 Crunchy frogs
    3 V ups
    2 Gas pumps
    1 Big Boy sit-up

    5 freak nastys
    4 durkins
    3 BSSs
    2 Box jumps
    1 Urkin

    Reverse! On the way back and at home base, we reversed the rep count (e.g., 5 urkins, 4 box jumps)

    Wrapped it up with some Mary: 3 calf raises all the way up the pilot house, and then a slaloming of the columns before count, name-o-Rama, and prayer closed us out.

    It is reported a good time was had by all.

    SYITG

  • E=M(Burpees)² – from Steve

    Looooooong beatdown today. Sometimes these things fly by, other times it takes an eternity to get to Mary. This beatdown felt like it fell into the latter category, with the only reasonable explanation being that all of this morning’s burpees created some sort of gravitational field that resulted in time dilating. Well, maybe it was the burpees, maybe it was the black hole known as humidity.

    Anyway, YHC woke up this morning and briefly weighed all options, but Waterpik had killed our legs at the Marsh the day before and, as for core, well… let’s just say YHC can’t do another sit-up for at least a week after Pope’s core-palooza at the baseball field during Saturday’s convergence. So upper body it was. (T-claps to Pope, btw, for handling the unruly men of the Northshore with such assured leadership.).

    Three pax turned into four when Onions rolled up on his bike for his second consecutive beatdown. 👏👏👏 YHC is no longer the only guy biking to beatdowns, so now I expect some sorta Jets vs Sharks face-off with runners Hammer and Pik on the streets of Old Mandeville.

    Warmorama: Grass grabbers, self love, torso twist, IW’s, SSH’s. x10 IC.

    Thang: YHC has often heard, “Nothing good ever happens in the tunnel.” And while that may be true, I’d argue that worse things happen on the way to the tunnel. This morning, though, wasn’t so bad as we nixed the Kraken Burpees and opted instead for 10x T-merkins at each of the three intersections.

    Moseyed to the base of the tunnel, where we partnered up for Burpback Mountain, with a cumulative tally of 75 burpees. Felt like that alone should’ve shaved 15 minutes off the clock, but no, only about 6. So we went directly into another partner routine, P1 performing alternating leg lunges (cumulative total of 100) and P2 up the ramp for x10 merkins and back down to flap jack.

    Next up, some quick leg work consisting of 10-15x IC squats, monkey humpers, and jump squats. Then a mosey back to the flag, stopping again at each intersection for 10x T-merkins.

    Surely by this point we’d be out of time, but no – amazingly we had enough time to squeeze in a set of 7’s (freak nasties down below, and Sister Mary’s up top of the tower) as well as a full 6 minutes of Mary where we practically hit everything in the book. But, if Wicket taught me anything at Saturday’s beatdown, it’s that YHC is a very poor judge of many things, time being chief among them.

    COT and Russo prayed us out, with thanks for our many blessings, above all the gift of grace. And thank you men also for the accountability, the opportunity, and the fellowship.

  • Banking 101 and Civics 201 – from Russo

    70 degrees this morning, no wind to speak of. Looks like the cooler weather has returned from whence it came to return maybe in September if we’re lucky.

    We were so close to solving all of America’s problems this morning through chatter. If we would have had 5 more minutes, we would have been able to move on from “identification and assessment of issue” to “develop and execute plan”, yet here we are. We’ll have to pick it up again next time. The minutes, however, will reflect that a good time was had by all.

    Yet another rerun this week, we’re in the middle of those while we wait for the new fall season to arrive.

    Warmup (all 10x or 20x IC)
    – SSHs
    – Toe touches
    – High knees
    – Imperial walkers
    – Grass grabbers

    Thang
    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block after each of the three rounds.

    -Arm curls
    -Air presses
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    Wrap up with:
    – 20 IC Freak Nastys
    – 10 IC BSSs (2 is 1)
    – 20 more IC Freak Nastys
    – 20 IC Crunchy Frogs
    – 20 IC American Hammers

    COT, Name-o-Rama, Prayer closed us out.

    Fury! Inferno! Both coming up over the next two Saturdays. Keep in mind Fantastic Fury Fun starts at 6 tomorrow.

    Blessed to have partners in crime, today and in general. In seriousness though, YHC’s heart is weighed heavy this week as I look upon the events going on around us. I am not sure how we got here, or what it all means, or even how to start fixing what’s broken, but something clearly is. There shouldn’t be this much division, hatred, manipulation, greed, whatever.

    My prayer though is that my (and our) will is aligned with God’s. To me, when it is, things seem to go better, and even when they don’t, I feel more safe and secure that all things are working toward God’s intention for me/us. I am thankful there are decent people out there (and most of you qualify) that have priorities in order, and I ask God to make these folks more powerful, deliberate, bold, and vocal in their communities so that the Spirit can work and guide us to something better.

    SYITG

  • And the walls… – from Russo

    67 this morning and humid from the rain, but Pax of 3 managed to avoid the storms and put in the work.

    Warmup
    All 10x IC:
    – Seal jacks
    – Grass grabbers
    – Torso twists
    – Toe touches
    – Cherry pickers
    – Good mornings

    Thang

    Mosey south to the Treen building for: Walls of Jericho (7 count of seven exercises 7 times around the hall)

    – Merkins
    – Ballerina Squats
    – Shoulder tap plank jacks
    – Monkey humpers
    – Groiners
    – Donkey kicks
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, 4 reps at 4 corners)
    – Rosalitas
    – Leg raises
    – LMCs
    – American Hammers

    Mosey back to start where we wrapped up with a 20 IC flutter kicks, 20 IC penguins, and 10 gas pumps.

    COT, Name-o-Rama, Prayer.

    Fury is this weekend! Inferno coming up!.

    Great having you join/read. Let’s do it again soon. SYITG

  • A1C you later! – from Russo

    Warmer and breezy this morning for training session 6 or so for the Fury Friday match of death. I’ve now read and heard the promo from our compadres at the A1C, but as with any good movie (or home improvement show where they love to shout “we have something to tell you that will blow your budget”), there’s an Act 3 surprise: it seems the Splashpad now has a cornerman to counteract Turbodog: the Godfather, Quarterpipe. Much like Ali was in the Hulkster’s corner at the inaugural Wrestlemania, I fully expect Quarterpipe to run interference with a steel chair at some point (only to have Turbo chase him around the ring and throw him over the top rope).

    But I digress. Today was all about repeating a previous performance until it’s second nature. We’ll need that repetitive “paint the fence” and “sand the floor” movements to counteract the flying fists and feet of the Diabetic Diabolical Duo.

    Warmup – all 10x IC
    – SSHs
    – Imperial walkers
    – Grass grabbers
    – Toe touches
    – Self love
    – Cherry pickers
    – Arm circles

    Thang
    Mosey around old Mandy and lakefront, where at every other block or so, perform one of the following subs sets:
    10 shoulder tap merkins
    10 lunges (2 is 1)
    10 leg raises
    10 ballet squats

    Or

    10x Sealjacks IC
    10x Crab cakes
    10x Penguins IC
    10x Crunchy frogs IC

    Or

    10X Sealjacks
    Bear crawl around the square on the corner
    10x Donkey kicks
    10x Monkey humpers

    Once we made it to the seawall it was:
    – 10 IC Freak Nastys
    – 10 IC durkins
    – 10 IC BSSs (2 is 1)
    – 10 IC step ups (2 is 1)

    At rips: Rocky Balboas and 3 trips up and down the rickety but always reliable stairs.

    Lots of good chatter today, where we discussed the best movie scores, Tim Burton’s weird wife, The Goonies, Hollywood’s underbelly, afternoon PG-rated HBO movies (“Just One of the Guys” I’m looking at you!), and foods that make us belch (Cucumbers ftw!!)

    Mosey back to the Pad, where 6:01 meant it was time for COT, Name-o-Rama, and prayer to close out.

    Thank you to both of my compadres this morning and to the millions of our fans.

    SYITG

  • Did someone ask for sprints? – from Shooter

    The Scramble had a great showing today of regulars.. There was also hopes of an FNG on this Gloom, however we will need to wait and see if he decides to eventually take the Redpill..With remembrance of Chewy from long ago post bringing out the HIT type of runs YHC incorporated some sprint action at the corner of Monroe/Massena.. PAX started with some 10IC Windmills, Toe Touches, Imperial walkers, Grass grabbers, High knees, Butt kicks and 10 OYO slow squats. Then 6 PAX ran out the standard route making 1 loop and then met up with our 2 Ruckers.. We split into 2 groups about 100yds apart group 1 held mission impossible while group 2 sprinted then yelled to release and assumed Al Gores R/R 4 rounds.. PAX then added some distance where we back pedaled then turned and sprinted added some more distance R/R. Added more distance for 2 rounds of 25, 50, 75 and 100%.. Ruckers returned to Rucking and runners completed another loop and returned.. Graciously Waterpik hung back with the ole sluggers as we headed back. Arrived right on time to close with count, announce and COT..

    Appreciate the great show of support for my Q and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Tuesday mixer at Granny’s!! – from Shooter

    YHC decided to mix it up some with cardio, upper/lower and strength to go with our weather we been having lately.. Not knowing if one should wear a jacket or a beanie, Q decided on both for the cool morning.. PAX can always count on Bushwacker wearing his sweatshirt and hoodie if the temperature is below 60 🥶🥶… Success was found however when 20 mins into the beatdown the Wacker needed to ask if we were staying at our location or wether he should carry the sacred sweatshirt, as he removed with YHC effectively getting up the heart rate and perspiration…

    Warmup
    10IC
    Good mornings, Cherry pickers, Grass grabbers, Superman’s, Scorpion kicks, Bridges left/right and SSH..

    Thang
    First part was mosey down Lafitte stopping and performing 5 8 count body builders, 10 Jump squats, 15 lunges. Next block 5 Navy seal burpees, 10 Imperial squat walkers and 15 sister Mary Katherine’s..
    R/R on the way back..

    Corridor with coupons, core and cardio..
    PAX circles completing core work while 1 PAX military presses cylinder block up and down the staircase till each PAX completes.. With Zoolander present one would suspect 1 arm or 1 handed something or other, however todays 1 arm show was presented by the rehabilitating Bushwacker.. Core exercises were plank jacks, Mountain climbers, hello dollies, LBCs, flutter kicks and gas pumps.
    Next on to the jump rope and tuck plate.. 2 teams of 3 alternating curls and rope while 2 others weaved through the pillars or post to Lafitte street and returned alternating till each PAX completed each series..
    Ended with 1 min of chillcut plank…

    Count, announce, COT

    Don’t forget Marsh Madness headed up by Zoolander this Saturday and the Convergence on 4/1 “The Fury” come for one, come for some or come for ALL but at least Come!!

    Appreciate Bushwacker closing us with gratitude and servitude and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • P & R show, S1E6, with special guest star – from Russo

    67 degrees this morning for the latest Pelican and Russo show. There’s no guarantee this year’s Fury will feature a Texas death tag team match (in a reinforced steel cage) between the A1C’s Jose10k and Moby and Splashpad’s Pelican and Russo, but if not, what are we waiting for? Get your popcorn ready.

    Warm-up (all 10x IC)
    – Sealjacks
    – High knees
    – Arm circles
    – Self love
    – Toe touches
    – Grass grabbers

    Thang

    (1) Calf raises – start with one on first step, 2 on second, R&R to 15, and then back down until we reach the top.

    (2) Mosey down to begin an extended 11s:

    Shoulder tap plank jacks on one end of the block, Peter Parker merkins on the other.

    (2) Bench work (all 10x IC)
    – Freak Nastys
    – Step ups
    – Urkins
    – Bulgarian split squats

    Mary (with special guest Waterpik, playing the part of Cousin Oliver, dressed in his “casual Friday best” blue scrubs, who was there to meet up with his Bible study)

    20 IC LMCs, Penguins, and Crunchy Frogs

    COT, Name-0-Rama, and Prayer closed us out. Another great Friday at the ‘Pad.

  • A Whimsically Wacky Workout – from Bushwacker

    “Ask my wife about that word, ‘whimsical.’ She’ll tell you it’s my favorite word….it’s not.”
    -Russo

    Arriving to see Russo was a given. His pretty mug can be found in the dictionary right next to the word “reliable.” But with two minutes to spare, a scintillatingly sweet, yet brutishly masculine laundry scent wafted past the ol’ schnoz, signalling the arrival of the Fighting Irishman himself, Shooter. Assembled was the perfect group to test out a few new ideas!

    WARMORAMA

    21’s – SSH IC, 1-5 out loud, 6-21 silent. If anyone stopped too soon or a little late, 10 burpees and start again. Excelsior! the PAX were perfect on the initial attempt.

    Alarm Clock – PAX lay flat on the ground and at the Q’s signal get to their feet and did a hop as fast as possible x6-7

    Aussie Snow Angels – IC x 10 In Superman position with feet and hand extended, make the snow angle motion.

    Ballerina Toe Squats – On toes, a la Calf Raise, slow squat with good balance.

    THANG

    Now, from time to time you find the the number of HIM posting can determine whether or not an audible is in order. As it so happens, the gloom at Granny’s was one of those times. But it all worked to the best. With this trio, a little original action was just what the Wacker ordered.

    Follow the Leader Mosey – For 5 minutes a piece, separated by 10 counts, each PAX lead the line wherever he damn well pleased! This meant up and down stairs, along garden borders, down the street – wherever. Also thrown in for good measure, were moves such a Carioca, Box Jumps and Back peddling, OH MY! It was very dynamic, blood-pumping…and WHIMSICAL.

    Bucket Brigade – Starting at the top of the stairs with each man standing 2 steps apart, a 25 lb plate was passed down the stairs and back up again Indian Run- style x2.

    Bruce Lee – 3 sets of IC x10 Hammers, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s

    MARY

    Zombie Crunch – Basically, and LBC with knees to one side. Each side x 25

    XYs – IC 1,2 Hello Dolly, 3,4 Flutter Kick x 25

    Slow Freddys – a 4 count per leg x25

    1 minute Plank

    1 minute Superman

    COT

    Count, name, Shooter prayed us out with special intentions for SOGO and his family.

    Endurathon 3/17 – 3/19

    7 Year Convergence “The Fury” 4/1

    Well done gentlemen! Come out and see what YHC has in store at The Scramble this Thursday…