F3 New Orleans

Tag: The Hammer

  • Ruckers and Runners – from Waterpik

    Coolish temps 65 degrees. Much better than one or two months ago. All was well at the Scramble today as a nice crowd of HIM assembled at the mandeville city hall
    4.13 miles logged by the runners at a slow but steady pace. Good start to the day!

  • Not Quite Sure What We’re Doing, But Your Legs Will Pay the Price – from Bushwacker

    YHC saw an empty Q sheet and signed up late in the game. There was every intention of putting something creative and challenging together after finally getting a spare 30 minutes, but alas, the A/C started acting up and stole away the golden hour of beatdown planning. And thus, starting with an idea for a lot of squats, it never got much further….

    WARMORAMA

    IC x10: SSH, High knees, Butt Kicks, Windmills, ….

    THANG

    After lunge walking to the nearest fire hydrant along the lakefront, the PAX did x10 IC(20actual;) Squats. Continuing sprinting, skipping, and moseying, repeating x10 IC Squats at each hydrant , the guys partnered up for some B L P I…no no, B P L M… ah yes, B L I M P S. 50 Burpees, 100 Lunges (2is1), 200 Imperial Walkers, 100 Merkins, 200 Penguins (2is1) and 50 Squats. After all of that was sort of figured out and finished, 2 lines of Indian Running took off for the flag. However, somewhere along the way one line began to crumble, and what remained merged to forge ahead (like Waterpiks full litter-pick up sprint that left even the swiftest of us in the dust). Some circling back for the 6 and Mary got underway.

    MARY

    LBCs, LMCs, Flutter Kicks, Freddy Mercuries and 100s

    COT

    Count, Name, and FNG naming. Welcome Jenny 98! F3 camping trip Saturday, November 4, see Slack. Mathlete prayed us out.

    We all await our honorary Northshore Nant’an Hog’s Breath’s release of of details on the upcoming F3 Northshore’s 3 Fs Competition throughout the month of November. Stay tuned to Slack for rules, point structure, and all the ways us mere mortals may FINALLY be able to beat Grundy at something!

    Many thanks for following my lead, guys. If you did it right, you should be in at least half as much pain as I am at the moment!

  • Star Light, Star Bright – from Akbar

    Beautiful morning, clear, perfect 51 degrees, starlit sky, and 4 HIM. Still feeling the burn from Legal’s beatdown Saturday, we would press on to work the full body this gloom.

    Warm up
    SSHx20, Imperial Walkers, grass grabbers, windmills, arm circles, self-love, high knees, butt kicks, toe touches

    Playground – 3 sets, OYO. Max Pullups, 10 SSH

    Thang – Mosey to the Lakefront down Marigny stopping at each intersection for 10 Merkins 10 Squats IC. Last 2 sections were 5/5 IC. Moby Dick went 2 blocks and headed back to stretch until we returned.

    Wall – x10 IC – Dirkins, Bulgarian Split Squats and Freak Nasty, Step Ups

    Rips – Supermans x 10, run stairs, 10 Calf raises at top, 10 Rocky Balboa’s.

    Run back to Marsh for a Mary of 30 LBC’s IC.

    Count, Name – and Waterpik prayed us out.

    Announcements – Whacker camping trip in Kokomo early November – check slack.

    Thank for the post fella’s – SYITG – Akbar

  • Zig zagging at the Scramble – from Shooter

    4 PAX took to the streets after a brief warmup of 10IC Good mornings, SSH, Cherry Pickers, Torso twists and leg swings..
    Zig zagged through old Mandeville and returned to the AO where Akbar had returned from Rucking and the PAX finished with some Mary of alternating elbow to knees and flutter kicks..

    Count, announce, COT
    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • New sidewalks are coming! – from Shooter

    8 PAX took the red pill on this mild Thursday Gloom. Brief warmup Good mornings, Toe Touches, SSH, Scorpion kicks and bridges.
    Course was simple Ruckers down Messina to the gate and back… Runners took to East causeway turning on Monroe and down Messina to the gate back to the AO around the park. 6 mins of Mary Left elbow to right knee, F/J, Flutter kicks, Hello Dollies and WW1 sit-ups..

    Count, Announce and COT..

  • Grannies BLT – from Akbar

    Grannies BLT

    Nothing like a BLT sandwich on a hot summer day, but it’s also good on a cool fall morning. Especially after a ridiculous IPC finale consisting mostly of Chest, Shoulders, and Back. Our BLT this gloom was Biceps, Legs, and Triceps and was enjoyed at our close neighborly AO, Grandmothers House. We did have a little chest action for desert.

    Warm Up
    SSH, Grass Grabbers, Imperial Walkers, Toe Touches SSH, Arm Circles, Self Love, Copperhead Squats

    Mosey to the playground for 3x 5 pull ups, 10 squats

    Mosey to Grannies, stopping along the way for Copperhead Squats and Mountain Climbers at each block.

    Grannies visit

    Benches: Freak Nasties and Bulgarian Split Squats x 10 IC

    Pilot House: 11’s Peter Parkers at bottom, run stairs, Sister Mary Catherin’s at the top – 2=1

    Stage: Superman’s and Merkins x10 IC, x8IC

    Grass Patch: Star Jumps, Karaoke to other side for something else, return x 2

    Benches: Freak Nasties/Wife Pleasers x 10 IC, x 8 IC

    Mosey back to the Marsh stopping at 3 intersections for ab work x 10 IC – LBC, Flutter Kicks

    Circle up for a 30 second plank, and we called it a day.

    Count, Name, and Moby Dick prayed us out.

    Announcements – Whacker camping trip Saturday Nov. 4-5, 1 night in Kokomo

    Thanks for the post guys, and the opportunity to lead.

    SYITG – Akbar

  • Hammer as Cowbell – from Waterpik

    When a set of headlights rounded the corner YHC assumed it was an appearance from Cowbell at his usual time – mid warmups. Instead it was The hammer doing his best cowbell impersonation. Comin in hot.

    Good to have Shooter back in the gloom and an appearance from Jose (grumble , grumble) is always a nice treat.

  • 13 weeks to Christmas – from Waterpik

    Yes, that’s right. As Hammer pointed out, time flies when you’re, uhhhhh, workin out in the gloom. And Christmas is right Around the corner- – 13 weeks to be exact.

    Beatdown was as follows: Start with 5 merkins and 30 100’s at the first block. Mosey to the next block and add 5 merkins, and subtract 5 100’s. Rinse and repeat, moseying to each intersection down to the lakefront. Head back to the marsh and we did the opposite, Merkins and American hammers.

    Have a good week, men!

  • To Hell with the Devil – from Akbar

    And the devil is running (and the title album of Christian metal band Stryper’s 3rd album.) After Iron Pax week 2 and the BDE Burpee Mile – feet, shins, and lower back hurting – YHC went back to the basic building blocks. The good ole Four Corners.

    Conditions: 67 degrees!

    PAX: Bushwhacker, Duke of Hazzard, Moby Dick, Waterpik, Hammer, Akbar, Turbo Dog

    Warm Up: SSH, Hilbillies, Imperial Walkers, Cherry Pickers, Self-Love, Windmills, Grass Grabbers, High Knees, warm up jog down to the first block

    Thang – 4 Corners
    2 exercises x 10 OYO at each corner of the court, with block carries in between. Rinse and repeat until time. Instead of Christian Rock, or Heavy Metal, we opted for Grover’s Camp playlist.

    Rounds
    (1) Chest Press, Rows
    (2) Shoulder Press, Prisoner Squat
    (3) Skull crushers, curls,
    (4) LBC, Freddy Mercury

    Mary: LBC’s, JLo’s, Plank, Mountain Climbers, Little Manny Crunches

    Great to start my week off with y’all.

    SYITG – Akbar

  • Escalating IPC – from Russo

    75 degrees to start this morning, for a split IPC / non-IPC beatdown at the lakefront.

    Warmup – there was one, but Jose had YHC distracted with discussion of soft hands, tailbone skin, and defibrillators.

    Thang

    7 for IPC week 2 (lots of running, modified burpees and merkins) and 5 for non-IPC, including Steve who joined us about halfway through because the 4 of us were basically camped out in front of his house arguing about the merits of Notre Dame’s schedule and the coaching acumen of Brian Kelly.

    Non -IPC was what YHC calls the Escalator: 10 round of 10 exercises. Each exercise gets a rep count from 1 to 10 depending on round. 55 reps for each total. Or, as Chewy succinctly summarized: “So, Soduku?”

    Exercises
    – Partner merkins
    – Jump squats
    – Leg raises
    – Star Jumps
    – Imperial squat walkers (2 is 1)
    – Donkey kicks
    – Big boy sit-ups
    – Wide merkins
    – Kid N Plays (2 is 1)
    – Murder bunnies

    COT, NOR, Annoucements, Prayer. Big thanks for the healthy Cowbell twins, special intentions for Egg Toss’ mom, Steve’s MIL, and JV’s sister.

    Turkey trot is coming, sign up to Q, show up to get beatdown. Step out of your comfort zone and make a weekday beatdown, even if it has to be the A1C.

    I appreciate all of you HIM. SYITG