F3 New Orleans

Tag: Splash Pad

  • 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

  • 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.

  • Tabata for Two – from Russo

    73 but nice and breezy this morning at the Pad. When Pelican showed up, I immediately confessed I spent about 16.4 seconds coming up with a plan, but all in all, it came together.

    Warmup (all 10x-15x IC)
    – Sealjacks
    – Toe touches
    – SSHs
    – Torso twists
    – Cherry Pickers
    – Imperial walkers

    Thang
    Traverse to the bus stop and tunnel, where a Tabata of 90 seconds on and 15 seconds off got us there and back. We alternated between:
    1 – mosey
    2 – lunge walk
    3 – side shuffle
    4 – back pedal
    5 – high knees

    At the bus stop
    – 10 IC freak nasties
    – 10 Durkins
    – R&R those two

    At the tunnel

    Mosey down, side shuffle through, back pedal up, with 5 krakken burpees at the top. Then 5 Shoulder tap plank jacks. Then 5 Peter Parker merkins. Repeat those three rounds for 6 rounds total.

    Mosey back to bus stop where it was 10 durkins, 10 BSSs IC, and 5 box jumps.

    Mary (10 IC)
    – crunchy frogs
    – American hammers
    – Flutter kicks
    – Penguins
    – LMCs

    COT, Name-o-Rama, and prayer closed us out. We lifted up a couple members of our church who recently passed away.

    Good chatter and good sweat this morning.

    SYITG

  • Return of the Deck – from Russo

    Mid 90s Mark Morrison said it best:

    So I’m back up in the game
    Running things to keep my swing
    Letting all the people know
    That I’m back to run the show

    But instead of a Return of the Mack, it was Return of the Deck at the Splashpad, where for the first time in 2023, the Pad earned its name, as a 70 degree temp and humid and foggy conditions meant sweating it out early.

    Pax of 3 this morning for the old standby: the deck of death, where the mumble revolved around Mardi Gras (I for one am not ready for the season to end).

    Warmup (all IC, 10x – 15x)

    -Seal jacks
    -Cherry pickers
    -Arm circles
    -Imperial walkers
    -Grass grabbers

    Thang
    After a block mosey, 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 – Box Jumps
    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 – monkey humpers
    Spades – big boy sit-ups

    Mary
    90 second plank

    COT, Name-o-Rama, announcements, and prayer closed us out.

    Thank you for joining. As always, really enjoyed the mumblechatter.

    SYITG

  • Workin’ Our Legs, Workin’ Our Core, and Workin’ Our jaws – from Bushwacker

    Heading to bed, YHC noticed no Q for the Splash Pad. Sure that at least Russo, the Guardian of the Mandeville Trail Head would be there (plus a bonus in Pelican), Bushwacker was on the Q sheet. Around 40 degrees after what ( in February?!) may well be our last significant cold front, it was a brisk morning calling for some immediate thermogenesis.

    WARMORAMA

    QIC recalls starting with 10 IC High Knees and 10 Butt Kicks, but after that it’s all a bit fuzzy.

    THANG

    The PAX mosied down Girod towards the lake, stopping at the Rusty Pelican’s “waiting shelter” for some step ups, and probably 1 or 2 other exercises. What was really focused on during the mosey, as well as for a few minutes every time we stopped, was high level mumblechatter!

    Next was the book and the bean for some quick yoga with our coffee in the form of bungled, but effective Lizard’s Poses. The sea wall was the next stop, and honestly I don’t remember what we did other than more yapping.

    Returning up Lafitte, we paid homage to the out of town (though not out of work) hairdresser, and his lovely family with some Toure de Humpers!

    MARY

    Back to the trail head with 2 core exercises followed by an ever extended jog up the stairs and around ALL the columns,l etc, etc.

    COT

    Count and Name and Pelican prayed us out, and he and myself rounded out the miles for RCR

    Adieu Adieu to you and you and you…and merci beaucoup!

  • Fri-yay! – from Russo

    54 this morning (temperature, not size of Pax, that was a triumvirate). Although, much like “Are you working hard, or hardly working?”, I rhetorically ask “Would it be better to have a Pax of 3 at 54 degrees or a Pax of 54 at 3 degrees?”

    Warmup – all 10x IC
    – SSHs
    – Imperial walkers
    – Toe touches
    – Self love
    – Good mornings
    – Arm circles

    Thang
    Mosey around old Mandy and lakefront, where at every other block or so, perform one of the following subs sets:

    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 BSSs (2 is 1)
    – 10 IC step ups (2 is 1)

    At rips: 11s (modified down to 10s for time)
    – Durkins using the parking bump
    – Trip up and back down the stairs
    – Urkins using the parking bump

    Mosey back to the Pad, where 6:02 meant it was time for COT, Name-o-Rama, and prayer to close out, where we continued to lift up Akbar and his mom and Hammer and his work.

    Thank you to both of my compadres this morning and to the thousands of readers.

    SYITG

  • 347X7&4X4 – from Russo

    45 degrees to start this morning, more breezy than normal, but generally pleasant weather at the Pad. There was no lifeguard on duty today, but we managed a good adult swim where it was motioned, seconded, and approved officially that (1) Top Gun Maverick is a great movie, (2) Australian people are unique, and (3) it’s ok to cuss if you’re in the military.

    Somehow I missed that today is 2-3-23, and missing an opportunity to craft a beatdown using math based around 2 and 3 will haunt me for at least 2 or 3 minutes.

    Warmup
    All 10x – 20x IC:
    – SSHs
    – Good mornings
    – self love
    – Toe touches
    – Cherry pickers
    – Hillbillies
    – Torso twists

    Thang

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

    – Merkins
    – Squats
    – Shoulder tap plank jacks
    – SMCs
    – Groiners
    – Apollo ohnos (2 is 1)
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, 4 reps at 4 corners)
    – Hello Dollie’s
    – Leg raises
    – Gas pumps
    – American Hammers

    Mosey back to start where we wrapped up with a 60 second plank.

    COT, Name-o-Rama, Announcements and Prayer closed us out. Reminder about the K. Ivan tonight, RCR all month, and the Endurathon in March.

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

  • R&R at the Splashpad – from Russo

    Cooler than expected this morning, around 37 degrees, but a good morning to break out the bricks for Pelican and YHC. Definitely a rinse and repeat kind of impromptu Q, but the chatter was good and the fingers were frozen.

    Warmup (all 10-15x IC)
    – Seal jacks
    – Toe touches
    – Torso twists
    – Grass grabbers
    – Hillbillies
    – Self love

    Thang

    Tabata: 1 minute each exercise with bricks, 30 seconds rest, 3 rounds, with some moseying around the block before each group of six exercises:

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    20 IC crunchy frogs closed us out.

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom.

    Until the next time, SYITG.

  • Compounds – from Russo

    Two braved the downright frigid 45 degrees at the Splashpad this morning.

    Warmup (all 10x IC)
    – SSHs
    – Toe touches
    – Self love
    – Cherry pickers
    – Windmills
    – 3 calf raises up each step of the pilot house

    Thang
    – One long mosey two blocks east, and then to the lakefront, and back up to Start. At each block, perform certain exercise and rep count, designed to be a “compound” exercise, namely:

    – shouldertap merkins
    – Plankjack merkins
    – Shouldertap plank jacks
    – Imperial squat walkers
    – Front and back lunges
    – Dr. W’s
    – Gas pump / Big boy sit-ups

    In between, we also did 7 or so minutes of alternating 20 Rocky Balboas and trips up Rip’s, as well as 20 IC freak nastys and 20 IC BSSs at the sea wall.

    COT, Name-o-Rama, and prayer closed us out.

    This completes step 3 of 8 in Qing each Northshore site.

    A great time was had by all, and YHC learned a hack or two re: his Apple Phone along the way.

    SYITG

  • Nutcrackers and Arm Jackers – from Russo

    Right under 60 degrees to start. No one had a correct solution to the riddle, so it was a Pax of 1 for the Warmup and 1st round of the Thang until DR visitor from Charleston, Crawfish, made it a party of two. Interestingly enough, the potential DR visitor from Atlanta didn’t make it, so hopefully next time.

    Warmup
    – SSHs
    – Toe touches
    – Grass grabbers
    – High knees
    – 3 calf raises at each step up the pilot house

    Thang

    Tabata: 1 minute each with bricks, 30 seconds rest, 3 rounds, each of which was followed by two trips of Slalom the Columns.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    Nut crackers down the columns, followed by 10 IC Crunchy Frogs with the bricks, and then 10 side to side Merkins with the bricks, rinse and repeat 10 more Crunchy Frogs and Merkins.

    COT, Name-o-Rama, and prayer closed us out. Remember co-Q’s tomorrow at the Lakefront are Pickaxe and Chainsaw. Luigi’s and Boom shacka-lackas for everyone.

    Until the next time, SYITG.