F3 New Orleans

Tag: Splash Pad

  • Ugh, I guess we need to do something now – from Russo

    Since Pelican and I have been regulars on Friday mornings, the goal has been to move around some, discuss the world’s problems, throw out a conspiracy or two, and generally move around enough to feel ok about eating dessert later. On a scale of 1-10 on the pain train / difficulty scale, we keep it under 4. That’s the reality of the spashpad, and I’m ok with it. Buuuut, we ha a visitor this week: Grundy. He of the “I’m going to do a cake walk with multiple-IC 8 count movements.” Mr. “A 2 .5 hour beatdown is not that bad one you get past the 100 burpees and only have man makers left.”

    So needless to say, we needed to up our game to make sure it was somewhat worth getting up and driving over.

    No Valentines to speak of (regrettably). No candy hearts or flowers or chocolate. Pax of 3 this morning, mid 40 throughout. With doctor’s orders to keep the running to a minimum, we did just that with a Tabata at the stage and benches.

    Warmup (all 10x)
    – arm circles
    – Air presses
    – Grass grabbers
    – Imperial walkers
    – Self love

    Tabata (40 seconds on, 20 off) – alternating between benches and stage – 3 rounds at bench, 2 at the stage

    Benches
    Freak Nastys
    Step ups
    Bulgarian Split Squats
    Urkins

    Stage
    Merkins
    Flutter kicks
    Monkey humpers
    LBCs
    Plank jacks
    Squats
    Penguins
    Mountain climbers
    Lunges
    Gas pumps
    Cherry pickers
    Crunchy frogs
    Shoulder taps

    No Mary to speak of, but we did of course wrap with a circle, announcements, and prayer.

    Thank you gents for joining / reading. SYITG

  • Self EH Strikes Again! – from Bushwacker

    QIC knows that Russo and Pelican have their sweetheart love-fest many a Friday at The Splashpad, usually with more mumblechatter than work and sticking to a narrow range of politically conspiratorial topics of conversation. But it happened that Wacker had plans to crash their party with a little Rinso Repeato!

    WARMORAMA

    X10 IC: SSH, etc, etc.

    THANG

    X10 IC:
    Merkins
    Squats (alt Slow Squats)
    Freak Nasties
    Alt Lunges

    10 laps up and down the stairs

    R&R

    MARY

    X10IC:
    Starting with Hammers, ending with 100 100s OYO with plenty in between

    COT

    Count/name, special intentions for Russo’s co-worker and Tank

    Great to see Pelican again, and always a pleasure to see the whimsical Russo. Until next time…SYITG

  • DR + FNG FTW – from Russo

    Oh Jose, you know not of what you speak. Up until around 5:28 today, you would have been right. After Thanksgiving…Cold-ish for mere mortals…some rumored Turkey day double postings. Who could blame anyone for fartsacking and leaving me sad clown. I knew I’d have to begin working off the extra pounds, so with Pelican resting up, I started slaloming the columns and doing some pilot house climbs.

    The Pad has been decked out in its Christmas best sparkles and tinsel for a week or so, but today I spotted something new: an 8 foot tall light-up snowman on the stage (We have a stage). My mind immediately thought “Get a selfie with it, and post it saying something like ‘we had a downrange poster’”.

    Alas, that was not needed, because out of the dark I see an F3 shirt. It was Houston’s Einstein. And he brought an FNG. The 4 leaf clover-type rarity: A downrange post with an FNG in tow. I love ya, HogsBreath, but that beats a semi-regular dirty ‘Dell post any day of the week.

    Regardless, it was in the 40s as we went a little long because of the late start.

    Warmups (IC 10x)
    – SSHs
    – Self love
    – High knees
    – Toe touches
    – Imperial walkers
    – Arm circles

    Thang
    Ye olde tried and true deck of death, using the bus stop and stage as changes of scenery:

    Spades – urkins
    Clubs – step ups
    Diamonds – freak nastys
    Hearts – gas pumps

    Spades – Peter Parker’s
    Clubs – shoulder tap plank jacks (2 is 1)
    Diamonds – lunges (2 is 1)
    Hearts – leg raises

    Spades – Carolina drydocks
    Clubs – Monkey Humpers
    Diamonds – SMCs
    Hearts – heels to heaven

    No Mary to speak of, but we did finish with COT, NOR, and quick prayer. Welcome FNG Coachella (who is a Mandevillian), and word is Einstein will join us for Bird’s birdday party tomorrow.

    SYITG

  • Lib-Tards ASSEMBLE! – from Bushwacker

    So I was trying to keep up with Russo all morning. I really thought I had him for a while there. I thought there was no way he could beat me. I was wrong. In fact, I was foolish to think that I was ever in competition with one of the princes of the F3 sweat kingdom!

    WARMORAMA

    X10 IC: SSH, TRUE Abe Vigotas (Mr. Shooter;), IWs, Torso Twists, LRCs

    THANG

    Being we three, 1 man did cumulative 100 SMKs (1is1), 200 Monkey Humpers, 300 SSHs
    Meanwhile, in a rotating fashion amongst the three amigos, 2 men slalomed the columns, ran up the stairs and returned.

    Mosey to bus stop for:
    X10 IC: Hop Overs, Freak Nasties, Derkins

    Mosey to Tunnel where, in mirror image of the 1st routine, two men performed rounds of Freddy Mercurys and American Hammers while each man individually ran down the ramp, did 3 Burpees, Bear Crawled up the opposite ramp, did 3 SSHs, backwards ran back down the ramp, then turned and ran up the ramp to the start.

    No Mary, as we squeezed all the juice (and sweat) out of the 45 minute beatdown. And being a good steward of our time together, QIC landed the plane just in time for COT

    COT
    Count, name, Steve prayed us out in an inspired fashion that likely impressed the Bible Study out of Russo, with intentions for Jose, Katie, and her family in their trials.

    I’m sorry to have missed Pelican, though I suspect some conspiracy to avoid a Splashpad that would demand a pound of flesh (or sweat), but I appreciate getting in the trenches with the Shmedium Wacker and my fellow Raider. Until next time, gents…..

    SYITG

  • Splashpad without much of a splash – from Russo

    Fantastic weather this morning for a krewe of 4. Lots of good mumblechatter (most of which should not be repeated for posterity) among Steve, Shooter, Pelican, and YHC.

    Warmup
    Toe touches
    SSHs
    Sealjacks
    Grass grabbers
    Imperial walkers

    Thang – Tabata with bricks: one in each hand, 45 seconds on, 20 off.

    Two rounds of the following, interspersed with some core
    – Plankjacks
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Merkins with rows
    – Torso twists
    – SSHs
    – Tricep extensions
    – Arm curls
    – Air presses
    – Hallelujah Squats
    – Arm circles
    – Milk maids
    – Goofballs

    Corr (15x)
    LMCs
    Penguins
    Leg raises
    LBCs
    Flutter kicks
    Rosalitas
    Freddy Mercury’s

    90 second plank to close

    The usual COT, announcements, prayer to close.

    Reminder that Manny has Q tomorrow, Tanked up is going for the golds tomorrow at the Senior Olympics, there’s a spartan next week, and praise and rejoicing for a new arrival in the Shooter household!

    Thank you all for joining and reading and SYITG

  • There are beavers in my creek – from Russo

    Pax of 3 this morning, mid 70s throughout. With doctor’s orders to keep the running to a minimum, we did just that with a Tabata at the stage.

    Warmup (all 10x)
    – arm circles
    – High knees
    – Toe touches
    – Hillbillies
    – Torso twists
    – Self love

    Tabata (37 seconds on, 23 off)

    Merkins
    Monkey humpers
    LBCs
    Plank jacks
    Imperial squat walkers
    Scissor kicks
    Peter Parker’s
    Apollo Ohnos
    Gas pumps
    Cherry pickers
    High knees
    Penguins

    We tabata’d that circuit almost three full times, with a slalom and a trip up and down the pilot house between the rounds.

    Around the middle of round 2, Pelican updated us on the status of a recent purchase: there were indeed beavers in his creek. What sounded like a euphemism was indeed a true statement, so the next few minutes were a discussion of how to treat the furry creatures: friend, foe, or delicacy.

    How we pivoted almost immediately to Joe’s shoes, the benefits of rebates, cash payments, manager discounts, and the overbearing presence of the eponymous owner, was a thing of beauty and the sign of good mumblechatter.

    No Mary to speak of, but we did of course wrap with a circle, announcements, and prayer. A special intention lifted up for a coworker’s family, and I’m happy to report things seem to be ok there.

    Thank you gents for joining / reading. SYITG

  • Deconstructing to Death – from Steve

    It felt like a real missed opportunity when The Pelican was a no-show this past Friday. YHC was looking forward to the incredible post-debate deconstruction that’s only possible between Pelican and Russo. But, alas, no Pelican.

    Russo was instead stuck with another “Sleepy Joe” (YHC), and he himself had stayed up late watching and analyzing the “event,” so YHC was thankful he was able to motivate enough to get out there this morning.

    Instead of deconstructing the debate, we deconstructed some burpees on the way to the Marsh: squats, merkins, groiners, squat jumps, 10x each at every intersection.

    Mini Murph at the Marsh (aka, a “Smurph” … I forget who coined that one, Zoo?). 5 rounds of: 5 pull ups, 10 merkins, 15 squats

    Russo schooled me on the different manicures and fake nails of some of the current Olympic track stars as we pressed onward (still deconstructing burpees), now heading to the bridge near Jackson for a set of 11’s: Big boys To SMK’s.

    Finally had to call it and head back for time. Russo prayed us out. Appreciate the fellowship and the absolute dedication and consistency from you, Russo.

  • Walls of Jericho!! – from Shooter

    The title explains it all except for the warmup and core wrap up..
    Warmup
    Mixture of 12IC and 20IC
    Selflove, Cherry Pickers, Arm circles, Butt kicks, Grass Grabbers, Good Mornings.
    Thang
    Walls of Jericho
    8 count Bodybuilders, Merkins, Mountain climbers 2/1, Flutter kicks 2/1, LBCs, Jump squats and Sister Mary Katherine’s 2/1..
    Wrapup
    Bridges, wife pleasers, Superman’s and Nolan Ryan’s..

    Appreciate the post gents and until the next Gloom. 👍🏼👊🏼✌🏼

  • Dropping Bombs in the Tunnel – from Steve

    No, no – Hammer wasn’t there Friday morning, we’re not talking about his drive-by cropdusting of Jose. Not those kind of bombs. The old school, F3 kind – B.O.M.B.S.

    Just Russo and YHC this past Friday for a leisurely stroll to the tunnel, with a brief pit stop at the Depot for:

    12x Step Ups IC (ea. leg)
    12x Freak Nasties IC
    12x Bulgarians IC (ea. leg)
    12x Freak Nasties IC

    Onward to the tunnel for:

    25 Burpees
    50 Overhead Claps
    50 Merkins
    50 Big Boys
    50 Squats

    There may or may not have been merkins en route…. My Q’s have started to become so habitual it’s all a blur… Did you feed the dog this morning? Yes. No. Yes?

    COT, YHC prayed us out with gratitude for this great group of men that provide me and many others with strength, week in and week out. Appreciate you guys.

  • The Roger Rabbit, The Sprinkler, & The Running Man – from Steve

    What do these have in common? They’ll all be featured in a Russo-choreographed dance routine that his daughter will perform as her first “contemporary” solo with her dance company sometime in 2025. That’s right, few knew it before this moment, but Russo is a regular Bob Fosse (minus all the smoking, drinking, and infidelity, of course).

    During the warmorama, we mulled over some of the moves that he had already scratched from his repertoire (Moonwalk, Walk Like and Egyptian – “overused,” “cliche” he says), some that he was on the fence about (Electric Slide, The Snake), and others (The Robot, The Chicken Wing) that he was confident would add texture, but was having trouble working into the routine without making it feel a bit too heavy-handed. Hey, it’s a delicate balance.

    Hearing about all this dancing had me jazzed for our coupon beatdown, a retread of something YHC did solo last week:

    100 Squat Thrusters (25 reps, x4)
    200 Curls (40 reps, x5)
    300 Chest Presses (50 reps, x6)

    In between each set of reps we slalomed the columns (a Russo original, inspired by his love of ski ballet, apparently) over to the stairs for 10x calf raises.

    Another talent you may not know about Russo: he can expound upon the technical brilliance of Mad Max Fury Road and also give me the cliff notes to an epic, 4-hour YouTube review of the Star Wars hotel, all the while keeping the rep count in his head. (This seems to be an F3-honed skill that happens once you hit the 7-8 year mark; though Russo, being mathematically minded as he is, was of course on the fast track.)

    YHC envisions a day when we might combine the previously mentioned dance moves with our 25 lbs coupons. I mean, hell, I already felt like I was lifting up Jennifer Grey as I was doing the squat thrusters today. Could be a whole new era for F3. Or, at the very least, a new category in the lexicon: 80’s Power Pumps. I know I’d be down for the playlist alone.

    COT, and the man himself, Russo, prayed us out. See you gents tomorrow for what we all know will be a punishing beatdown from the tyrants Pickaxe and Chainsaw!