F3 New Orleans

Tag: Splash Pad

  • 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.

  • Murder Bunny Tunnel – from Russo

    Mid 40s temps means it’s almost cold enough for sleeves…no way can I keep a straight face and say that. It’s never cold enough for sleeves.

    Hammer was ready as YHC arrived and was still putting on his shoes, soon to be joined by Akbar, Bird, and Whacker, making a nifty group of 5 for some splash pad fun.

    Warmup (all 10-20x IC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – Hillbillies

    Thang

    11s
    Merkins and groiners as we moseyed the columns

    Over to the stage for 10 IC imperial squat walkers, and then to the bus stop for 20 IC freak nastys and 5×2 IC Bulgarian split squats

    Mosey to the tunnel, where YHC coined the phrase “Russo memorial tunnel run”: mosey down, side shuffle through, back pedal up. It’ll be a thing soon!

    That tunnel run lasted four rounds, followed by two rounds of walk down, murder bunny through, and sprint back up.

    Mosey back, along the way stopping for 10x IC leg raises and gas pumps, as well as 10 jump overs and 10 step ups at the bus stop.

    Back at start, we wrapped up with Mary: LBCs, crunchy frogs, Rosalitas, and wife pleasers.

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

    Keep an eye out on Slack for a potential Nightmare reschedule, and we lifter up Akbar’s friend Ned in Jackson.

    Thank you fine gentlemen for reading and joining me this morning. Yes, it selfishly was a lot of running, but the holiday weight I’ve gained is not going to lose itself. Your camaraderie was very much appreciated.

    SYITG

  • Going Limitless at The Pad – from Steve

    We’re gonna keep this short – I’m just trying to get back on the horse here with these backblasts so that Russo can reclaim his rightful position at the top of those Pax-miner charts! That’s truly my only motivation. I mean, I don’t care that I’ve never been featured even once on those charts. Psh. You really think I read those things???

    So anyway, yeah, it was another soupy day on the Northshore – wet, muggy, maybe a touch cooler – but no matter, these men needed no motivation (or should I say, only the motivation that a shirtless Chris Hemsworth swimming 250 yards in arctic waters could provide) to get them outta the sack and into the gloom this morning.

    Thang: We’d start high today, but descend Shooter-style. So 100 reps of one exercise at the stage, followed by 10 merkins and a short mosey up the stairs and back, then on to 90 reps, 80, etc. Exercises were:

    100 Squats
    90 LBC’s
    80 Shoulder Taps
    70 Alternating Lunges
    60 Leg Raises
    50 Merkins
    40 Big Boys
    30 Jump Squats
    20 Burpees
    10 8-Count Body Builders

    Along the way, we listened to some Deep Purple and dabbled loosely in the critical issues of today, such as the many problems with identity politics, the incredible ways in which plexiglass Covid barriers can prevent bank robberies, other songs that feature dogs/wolves/animals howling at the start, and, of course, the age old question: Sigourney Weaver’s Ripley or Linda Hamilton’s Sarah Connor?

    COT and Russo prayed us out. A sincere thank you to all you guys who post regularly – you guys are the only reason I get out there and I am incredibly grateful for that consistency.

  • Turkey Day Leftovers – from Russo

    Given the weather (slightly rainy), folks traveling, and day-after-holiday date, I thought I might be flying solo this morning, but like a shining light off in the distance, Quarterpipe moseyed to start to turn a table for one into a table for two for some Post-Thanksgiving leftovers. No turkey, all dessert for us!

    Warmup (10-20x IC)
    – Sealjacks
    – Toe touches
    – Arm circles
    – Good mornings
    – Cherry pickers
    – Butt kicks
    – Imperial walkers

    Thang

    Inspired by Grundy last year: Leftovers

    Timed reps – AMRAP in time given. The number of reps combined that are below the target, the Pax performs.

    So if the target is 30, and each of the 2 HIM does 28, we collectively do another 4 each. MATH!

    The menu:
    Jump squats: Time 30 seconds, target 40
    Merkins: Time 30 seconds, target 40
    Lunges: Time 1 minute, target 40
    LBCs: Time 45 seconds, target 50
    SMC: Time 30 seconds, target 40
    Big boi sit-ups: time 1 minute, target 35
    Burpees: Time 1 minute, target 25l
    Shoulder taps: Time 45 seconds, target 100
    Freak Nastys: Time 30 seconds, target 35
    Step ups: Time 1 minute, target 30
    Durkins: 25 seconds, target 30
    Jump overs: 30 seconds, target 30
    Squats: 45 seconds, target 40

    In between some rounds, we moseyed some, slalomed the columns some, and splashed around in the puddles from the overnight rain some.

    3 minutes or Mary, with crunchy frogs, penguins, and gas pumps wrapped us up.

    COT, Name-o-Rama, Announcements, and Prayer wrapped us up.

    Good times this morning.

    SYITG

  • The Pelican Emerges from Anti-Hibernation aand The Wack is Back! – from Bushwacker

    After declaring 33 degrees too cold for his bones, our most recent south shore transplant (& from what I hear from The Duke potentially my future in-law) Quarter Pipe bowed out from Q at the Splash Pad. Fortunately the stars were aligned: my schedule allowed, Akbar stayed local, and Steve needed to redeem himself. All combined for the return of the Wack! BONUS: as the beatdown began in earnest, a set of headlights rounded the corner. No, it wasn’t Cowbell, but the recently-memorialized-by-Russo Pelican returned (Marsh was actual return) from his summer hibernation

    WARMORAMA

    x10-15 IC:
    SSH
    Windmills
    Imperial Walkers
    Fire Hydrants

    THANG (AKA WHACK ATTACK… last one I promise!)

    Mosey to the tunnel, and paired off. P1 ran down the tunnel, burpee in the middle, up the other side the returned running backward up the near side. P2 did the following:
    Burpees
    Squarts
    Hammers
    Plank

    Mosey back to the “flag” where the PAX switched for 2 rotations between 4 stations, 1 minute each:
    25lbs Farmer Carry across the great lawn and back
    25lb Prisoners Carry up and down the stairs
    SSH
    Freddy Mercs/Flutter Kicks

    COT

    No time for Mary, so count, name, and yours truly took us out with words of inspiration to send the PAX out into a day flush with potential.

    It was great to be back in the driver’s seat, and I greatly appreciate my brothers for hopping on the wacky bus with me once again in the gloom! (sorry, had to slip that last one in;)

  • Splashing solo – from Russo

    Fitting that today is 11/11 as 1 was the number today.

    I let the Spirit guide me this morning around the pad with:

    – Calf raises up the steps of the pilot house (3 each step)

    – 2 sets of 10 urkins and 10 freak nastys

    – Lt. Dans (up to 5 and 10, then back down again)

    -5 trips quickly up and back down the pilot house

    – 25 crunchy frogs
    – 25 penguins
    – 25 flutter kicks
    -25 crunches

    One minute Tabata for shoulder taps, and one minute for pew kneels

    In between each of those groups, I slalomed the columns and back pedaled back, twice each trip.

    I grabbed my makeshift ruck sack and went up and down the pilot house 5 times, then two more slaloms and back pedals with the ruck sack.

    Called it a little early since it’s Friday.

    I did say a prayer in thanks for all of the Veterans today, asking God to continue to bless our country and all of us. I also focused my prayer on those that fly solo more than we do. Most of us are blessed to have family/friends/loved ones, and even if we don’t, we can rest knowing we have a brotherhood. But we’re the lucky ones, so my prayer was for those that are struggling with any form of loneliness or emptiness to feel the power of God’s spirit and His love.

    SYITG

  • Halloween Part II – from Russo

    And then there were two. With fantastic weather in the 50s, a Pax of 2 remained at the end of Part II of the Halloween beatdowns. All of the others faded into memories or were victims of the Murder Bunnies. Some succumbed to Count or were fat and happy after dining on too much candy. The Burpees almost got me. The donkey kicks came the closest to claiming another victim, but alas we remained undaunted.

    Warmup (all IC)
    – Sealjacks
    – Imperial walkers
    – Self love
    – Toe touches
    – Grass grabbers

    Thang
    (1) Don’t go back upstairs!
    – Calf raises up the pilot house, three each step

    Mosey northwest toward the tunnel, stopping along the way for:

    (2) Are you afraid of the dark? Complete darkness through the woods to perform the following in 45 second intervals:
    – Burpees
    – Jump squats
    – Shoulder tap plank jacks
    – Leg raises
    – Lunges

    Mosey to the tunnel for:

    (3) The Descent (tunnel activities)
    – Mosey through the tunnel
    – Side shuffle through the tunnel
    – Back pedal back up the tunnel

    (4)The Pit of Hell
    45 second Tabata of everything we despise:
    -Absolution
    -Donkey kicks
    -Mission Impossible plank
    -Crab cakes

    Mosey back to the Pad where it was Freak Nastys, Urkins, Bulgarian split squats, Penguins, and Crunchy Frogs to wrap up.

    COT, count, Name-o-Rama, announcements, and prayer closed us out. Great effort by Hammer, and fantastic mumblechatter, much appreciated by YHC.

    SYITG

  • 110 Burpees and Some Yoga – from Quarterpipe

    I’m far from the wordsmiths that the rest of y’all are (seriously, how is everyone so creative) but I’ll do my best. I do know that I need to mention that Cowbell showed up late.

    -The Warmup-

    SSH 20
    IW 20
    Seal jacks 20
    Hillbilly 20
    Smurf jacks 15

    -The Thang-

    Mosey to tech center for some 3 way Dora. Since there were only three of us two did the reps and one ran. Totals were combined.

    Burpees 100
    Merkins 200
    Jump squat 300

    -Did some Mary-

    Frogs 20
    Hammer 20
    LBC 20

    -Mosey to splash pad freak nasty/derkin pyramid-

    5-10-15-20-15-10-5 of each alternating.

    -Finally your Q decided to attempt a son salutation-

    Cowbell informed me that I forgot a couple of poses. *insert joke about Cowbell knowing yoga poses*

    Finshed out with 10 burpees OYO and then circle/prayer.