F3 New Orleans

Tag: The Hammer

  • It’s The Most Wonderful Time of The Year – from Steve

    Pik strolled up to the Scramble this morning to find a pax of 9 already huddled (and another with his weathered Charity sweatshirt coming in hot), and he wondered what the hell was going on. Then he remembered, oh yeah, IT’S FEBRUARY.

    That’s right, the second most wonderful time of the year, where if you miss one day of running, you realize you’ll need 8-10 miles the next day just to make up for it. Or, if you’re Frank, simply run a full marathon instead of a half (and, of course, 4 murphs instead of two).

    Anyway, big pax assembled today for the start of RCR 2024, even turning some ruckers (JV and Russo) into runners, and bringing out old familiar (yet clean shaven) faces like Chewy.

    Lakefront route today, all the way to Girod to get us a little past 4 miles. Went a little over on time also, my apologies fellas.

    COT with straggler ruckers still rolling in, and Hammer prayed us out. T-claps to all the pre-thangers – Jose, Hammer, Waterpik.

    Don’t forget to log your miles: https://www.runcajunrun.com/mileage-log/ It is a leap year, so hey, with that extra day now is the time to shoot for the RCR record of 403 miles.

    Oh, and even though there’s been no buzz about it and no one even knows where the hell the Freedom Hammer lives and there’s an event in Thibodaux that morning, the Krazy Ivan is indeed still happening on Saturday, Feb 17th, at 8pm. If you don’t have a tank top, Sogo can probably lend you one.

  • The Regular Route – from Akbar

    3 Amigos, warmer weather, regular route running the mile down to the Lakefront and back from whence the AO got its name. Sore from head to toe after Saturdays rainy beatdown, QIC’s plan was to focus on everything else but chest and legs. Well, things don’t always go as planned.

    Warm up: SSH, Mountain Climbers, Grass Grabbers, Imperial Walkers, Arm Circles, Self-Love

    Playground: 3x 10 pull ups and 10 squats. The mulch was removed which made us jump a little higher for the pull up bar.

    Milestone Mosey to the lakefront, stopping at each intersection for Merkins, SMC, and Supermans.

    Wall: Dirkin, Freak Nasty, Step ups, Bulgarian split Squats, x10 IC regular, lunge walk to the tree and back, repeato Copperhead style.

    Run back for Mary at center court. Heals to Heaven, Hello Dolly, Rosalita, LBC until time.

    Count, Name, and YHC prayed us out.

    Announcements: Run Cajun Run – sign up.

    SYITG,

    Akbar

  • Playing in Muddy puddles!! – from Shooter

    With 7.5 inches of rain from the previous day and misty conditions in this Gloom.
    5 PAX made the post at the scramble for a mix of warmups and roughly 4 miles through the streets of Mandeville. I promise this time I was not bashing anything about the sidewalk installation. In fact Hammer and I were having good chadder along the newly paved path. We had to detour at one point as it has not yet been completed. Well that is where the Muddy puddle comes in as we both nearly took a spill as we tried to switch from sidewalk to shoulder in a sloppy exchange. Luckily neither of us did and one day we will get to journey this newly installed shoulder to a shoulder as Pelican stated..

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • MLK – from Akbar

    Happy Martin Luther King day today, great to have Dinghy down range again for a slightly chili beatdown before the temps drop tomorrow. To celebrate MLK, we did Merkins, Ladders, and Kinetics.

    Warm up
    SSH, Grass Grabbers, High Knees, Butt Kicks, Toe Touches, Arm Circles, Self Love

    4 Corners
    Mosey around the block for 3 corners, 4th corner was the picnic tables at the court.

    Round 1:
    Tempo merkins, squats, and good mornings from 5/10/15 reps for 3 corners.

    4th corner: Freak Nasty, Bulgarian Split Squats, and raised Wife Pleasers (feet on bench).

    Yes, we got a little freaky for an early Monday morning.

    Round 2:
    Hand Release Merkins, Cobra Prisoner Squat, Elbow Plank Peter Parker – 10, 15, 20 IC at
    each corner

    Freak Nasty, Bulgarian Splits, left the wife pleasers out this time

    Round 3: 4 corners at the court
    T Merkins, Apollo Ohno, Supermans – 10, 15, 20 IC

    Inchworm to center court for Mary: 1 minute of LBC’s

    Announcements
    Sunday 1/21 1pm: Grundy’s Nightmare after Christmas on the Lakefront

    Saturday 1/27: Bushwhacker’s Kokomo campout, come out for the day, or stay the night.

    Run Cajun Run – Sign up ends Jan 18

    Krazy Ivan – Sometime in February.

    COT and YHC prayed us out.

    Akbar

  • Burpees, Football, Running, Oh My! – from Bushwacker

    Cold as ballz? Tell that to F3 Fargo. Small crowd? Not likely. F3 Northshore showed up to play. Today we dedicated the beat down to our own Maximus the Marathon Man, Tanked Up, who is running the La Marathon tomorrow aiming to qualify for Boston.

    WARMORAMA

    5burpees OYO
    SSH
    HI KNEES
    BUTT KICKS
    IWs
    5 Burpees
    GOOD MORNINGS
    TOE TOUCHES
    TORSO TWISTS
    5 Burpees

    THANG

    Partnered up and each pair grabbed a football. Mosey to gazebo while passing football back and forth. The partner throwing couldn’t move, and for any dropped passes, both do 5 burpees.

    At gazebo,circled up and did 4 rounds of circle Up/Downs.

    Mosey to shaft in similar fashion.

    Lined up along tree line, P1 stayed put while P2 went out for a pass (dropped passes were 5 Burpees each). While P2 ran to shaft and back, P1 did an exercise, then switch. The exercises included SSH, Mnt Climbers, Freddy Mercurys, Hand Release Merkins, J Los, Flutter Kicks, and more! T claps to Waterpick and Baby Yoda, who connected on some long bombs like Drew Brees and Marques Colston!

    Mosied back to flag again in similar fashion, but this time the Pax honed their strategy to pick up the pace with shorter passes. BONUS, no balls in the frigid lake!!!

    MARY

    Made it back to the flag with 3 minutes to hit some core, much to Duke of Hazard’s chagrin.

    5 Burpees
    20 LBCs
    100 100s
    And planked up waiting for the man of the hour to roll in from a light 2 mile run.

    COT
    Count/name
    F3 camping Saturday Jan 27th
    https://maps.apple.com/?ll=31.212232,-90.023317&q=Dropped%20Pin&t=h

    Nightmare Before Christmas’24 Sunday January 21st 1pm lakefront, bring backpack with 10-40lbs of weight

    JV prayed us out, Byrd and Cowbell were Starskys, joining us at coffeeteria.

    Guys (you know who you are) thanks for letting us play with your ballz this morning!
    Hammer went out of his way to prove that a good beatdown isn’t complete unless someone gets hurt. Ice it up big guy. I hope you feel better soon.
    And speaking of Hammer, if anyone is looking for a nice house in a small, conveniently located sub division (with a hot tub😎) give him a shout.

    Gentleman, thanks for coming out and freezing cheeks with the Wack, and celebrating our own Medicare Machine, and best of luck to him tomorrow!

  • Nothing new here but detours! – from Shooter

    4 PAX joined YHC this Gloom for the Scramble.
    Started with the normal warmup of exercises 20IC SSH, Toe Touches, Imperial Walkers, Grass Grabbers, Cherry pickers and finished with Al Gore hold 2 jump squats per PAX around 2x.

    Route was out and down Messina, left on Monroe through the circle back out to West Beach to the Lake. Steve and Waterpik set a quicker pace and I believe turned past the bridge. YHC detoured Jose10k and Hammer 3/4 of a way down a private road and back out to also turn past the bridge and back to the AO..
    Distance for all somewhere between 3.8 and 4.2..

    Congratulations to Hammer on a contract for his home and he did the honors in closing us with COT..

    Until the next gloom 👍🏼👊🏼✌🏼!!

  • Milestone Marsh – from Waterpik

    Chilly but pleasant 47 degrees. 3 man ensemble this morning for the weekly “get your week started” beatdown, AKA, the Milestone Marsh.

    Brief warmup of SSHs, grass grabbers, High knees, butt kicks.

    Head over to bars to get started. 5 sets of pull ups, alternating with big boys sit ups.

    Mosey to lakefront stopping at each intersection for 10 merkins OYO, 10 monkey humpers IC.

    Stop at lake front for more merkins, imperial squat walkers, flutter kicks, hello Dollie’s, leg raises, crunchy frogs.

    Mosey back to marsh for mary.

    Have a good week guys

  • New Years Day – from Akbar

    Chilly start to the new year, 6 HIM showed to get right this New Years Day gloom.

    Speedy went on a run while the rest of us got started with SSH, Hillbillies, IW, Self Love, Grass Grabbers, and some other stuff.

    Thang(s)

    Started out with a quarter Murph at the playground, then headed down to the Lakefront stopping at every other intersection for some exercises to get warmed up.

    Wall: Dirkins, Freak Nasties, Bulgarian Split Squats IC x 10

    Lunge Walk to Rips

    7’s of Rocky Balboa’s and Calf Raises running Rips stairs

    Head back to the Flag with Red Barchetta to each intersection. Sprint/100 SSH. Sprint 75 Mountain Climbers. Run – yes, sprinting got old – 50 Squats. Run 25 Merkins

    Mary – 45 seconds of LBC’s

    Count, Name, and YHC prayed us out and headed to Waffle House where Grundy joined us for F2

    Announcements: Run Cajun Run sign up is live, get your teams together. Nightmare After Christmas tentative 3rd week of January – check Slack. Krazy Ivan in January, and Bushwhackers camping trip Jan 27th?

    Pleasure to start my year our right with you guys. Here’s to a productive New Year

    SYITG,

    Akbar

  • FNG and Down Range Visitor – from Waterpik

    It was a cold, yet fruitful morning at Russos’s quaint Splash Pad AO in Old Mamdeville. We welcomed an FNG and a visitor down range from Huntsville, Alabama.

    The Workout was not compatible with an adequate backblast and YHC doesn’t remember rep counts, etc. To sum up, we did a bunch of merkins, sister mary Catherine’s, Peter Parker’s,
    Mountain climbers, core exercises, and burpees. I don’t know how many sets and reps were completed other than to say I was tired when the closing bell rang.

    Welcome to FNG, Grupe and also to spice girl, down range from Huntsville, AL, in town visiting his fiancés family.

  • 12 blocks of Christmas – from Russo

    ‘Twas the day after Christmas, and outside of the house, just three creatures were stirring…no one does the poem justice like Grundy, so why try?

    Good weather this morning, cooler, no rain, still and quiet given festivities the day previous.

    Warmup (all 10x IC)
    – Seal jacks
    – Self love
    – Toe touches
    – High knees
    – Torso twists
    – Hillbillies

    Thang
    True to form, someone had to keep up a tradition of the 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, adding “gifts” from our true love F3 until we made it all the way to 12.

    At the lake, we paused midway for some IC BSSs, freak nastys, and step ups, where an angel of the Lord called out to the two shepherds YHC and Hammer and revealed to us that we were both right-foot dominant. Not exactly the magnitude of revelation from thousands of years ago to those keeping watch, but it’d do.

    As for the days (it helps if you sing it):

    On the twefth day of Christmas, Granny’s Q gave to me:
    – 12 knuckle merkins
    – 11 Peter Parker’s
    – 10 Legs a lunging
    – 9 Americans hammering
    – 8 count body builders (8)
    – 7 jumpers squatting
    – 6 monkeys jumping
    – 5 Don-key kiiiiiiiiicccks
    – 4 frogs a crunching
    – 3 T merkins
    – 2 stars a jumping
    – And a burpee for both you and for meeeeeee

    COT
    Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.

    Einstein is going to kill the pax tomorrow at the Gipper with Norwegian speed skating (it’s no joke, your legs will love it) and we’ll have more Christmas fun on Saturday when YHC returns to Q (if not before), so let’s wrap up the year strong!

    SYITG