F3 New Orleans

Tag: The Hammer

  • Sizzling 🥵 Scramble – from Shooter

    Well the brief cool mornings were simply a tease of sorts as this morning brought back that the heavy and humid air at the Scramble..
    So much so that Hammer figured he would just go ahead and leave the shirt at home..
    Smart move as by the second warmup YHC already had sweat building on the forehead..
    Lagniappe from both Hammer and Waterpik as they came moseying from the house.. Speedy continues to impress YHC with his discipline of posting the Scramble on a regular basis and for an 18 year old young man to have that type of commitment… Well, let’s just say the future has hope after all as he develops into more of a HIM each and everyday.. Today produced no Ruckers, but the PAX matched up in pairs and journeyed roughly 4 miles through the streets.
    Prior to getting started we completed 10IC bridges left/right, Parker Peters, Peter Parker’s, Mountain climbers and Groiners. Toe Touches, Cherry pickers and 10 OYO slow squats..
    Started the run with 2 groups of 3 and then partners prevailed in the end as Zoolander hung back with the Clydesdale (YHC), Hammer and Waterpik were out front and Cowbell and Speedy in the middle.. Different course for day but some extra was obtained..

    Intentions for the young man out of Covington named Phoenix, who had heart situation last week and is still in the hospital fighting for his life..

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

  • Lucky 7’s – from Akbar

    4 convened this early gloom, 3 of us cursing Cowbell under breath from the Lakefront soreness Saturday. Today we did Lucky 7’s in the beautiful weather God has granted us in Seast La.

    Warm-o-Rama – SSH x 15IC. X10IC – Arm circles, Self-Love, Windmills, Toe Touches, Grass Grabbers, and other things

    The Thang

    7 rounds, 7 reps of each exercise, stopping at intersections on a Mosey to Granny’s House and back.

    Rounds
    (1) Merkins, abs of choice
    (2) Merkin plank jack, Freddie Mercury, Squats
    (3) Hand Release Merkins, High Knees, Superman’s, Sister Mary Catherine

    Threw in some Freak Nasties x 10 IC at Granny’s. Finished up with 10 Knee Raises/10 Jump Squats at the Playground and Freak Nasty/Bulgarian Split Squats x10 IC at the Picnic Tables

    Mary
    American Hammers x10 IC

    Count, Name-o-rama, and Moby Dick prayed us out with thoughts for Phoenix Bigler and his family, Grover for safe travels driving out West, and Piks buddy on the birth of a new baby.

    Thanks for showing up, always a pleasure to start my week out with you men.

    Akbar

  • Back to Normal – from Akbar

    The fab four was back in action this gloom, with Hammer and Pik returning from travels. Today is World Refrigeration Day – don’t take for granted the importance of refrigeration in modern life. We could have used one today. This is how it went:

    Conditions
    81, partly cloudy, slight southwest wind at 6, slightly muggy

    Warm Up – SSH at center court, mosey to the Lakefront stopping for Grass Grabbers, Windmills, arm circles, self love, high knees, butt kicks

    Wall: Wall exercise, mosey in between to sidewalk, return x15 on each side, OYO
    • Derkins, Squats
    • Irkins, Sumo Squats
    • Freak Nasty, Sister Mary Catherine’s
    • Stone Mountain, Superman’s

    Rips
    Wall Sit, 15 count each pax – Moby’s count was at least a minute

    Stairs
    Exercise 1 at bottom of stairs, run to top for 15 calf raises, return to bottom for 2nd exercise.
    • Plank Jacks, Rocky Balboas
    • Shoulder Taps, Rocky Balboas

    Return to home base stopping at each intersection for 1 exercise x15 IC: Merkins, Squats, Superman’s, Sumo Squats, LBC’s

    Mary at center court x 15IC. Rosalita, Hello Dolly, Heals to Heaven, Flutter Kicks, Wife Pleasers

    Count, Name, and Moby prayed us out.

    Announcements
    Chainsaw has Lakefront Q Saturday, sign up to Q

    Always a pleasure to start me week of right with you guys –

    SYITG – Akbar

  • The Fly – from Akbar

    5 strong this gloom. The humidity registered at 86%, but it had to be a lie. The Horsefly gave us some trouble. It is said that they are fast, strong fliers that most often attack moving and dark objects, especially in wooded areas. They are most evident on hot, windless days. They require a blood meal before they can reproduce effectively. Their bite can be quite painful because their mouthparts are used for tearing and lapping. They are persistent and generally continue biting until they either succeed or are killed.

    We were sitting ducks, and 1 Fly took on 5 grown sweaty men. Would it be weak to bring a fan to the beatdown as a prevention measure? It took some coordination to swat flies mid exercise, but we pushed forward, regardless.

    PAX: Moby Dick, Hammer, Waterpik, Onion, Akbar, Turbo Dog

    Conditions: 79, 86% Humidity

    Warm up – SSH, Grass Grabbers, Windmills, Self-Love, Arm Circles F/B, High Knees, Butt Kicks, Imperial Walker

    Mosey to the Trace bridge
    25/25/25 Merkin, Squat, Abs – run bridge in between
    Repeato x 3

    Return to Playground, stopping at 2 corners for 25 Calf Raises, 25 LBC’s x 2 50/50 total

    Playground
    2 sets of 10 pullups, 2 sets x10 of Deconstructed Burpees: Merkin IC, Groiner and Squat Jump OYO

    Head to the picnic tables for Irkins and Bulgarian Split Squats x 10 IC, 2 sets. Then Freak Nasties x 10 IC and something else x 2 IC.

    Full court Lt. Dan walk before Mary: 3 lunges, 1 squat, repeato

    Mary
    Flutter kicks, Hello Dolly, Rosalita, Jane Fonda x10 IC
    Hold Plank until time was called

    Count Name, and YHC prayed us out

    Announcements: Sign up to Q, Grundy has this Saturday at the Lakefront
    Congratulations on Hogsbreath retirement

  • Downrange PAX brings energy! – from Shooter

    Awoke to another exceptionally mild morning on this 1st of June. YHC can only hope these days continue, however the truth is that one of these mornings will come and the temperature will still be in the 90s from the previous day. When this occurs it will be interesting to see how much more of Russo’s perspiration can be captured in his already soaked attire. It did however allow for conversation with downrange PAX Dinghy about the challenge Jose10k and Zoolander completed awhile back.. Not sure after explanation what was thought, but soon after he returned to his vehicle with a little more urgency as Russo rung out his shirt..

    Warmup
    10IC Grass grabbers, Toe touches, Peter Parkers, Parker Peters, Mountain climbers, SSH, Selflove, and 3 second hold squats.

    Thang
    Off to the same route as last week, yet instead of turning left off of Antibes we turned right and moseyed to east causeway approach returning back to the AO with 10 mins to spare.
    PAX used pull-ups for a 1 min timer as the rest completed core. Different core exercises consisted of LBCs, flutter kicks, alternating right over left knee F/J, 100s, and chill-cut plank.

    Appreciate Dinghy for closing us in prayer and safe travels to him on the return to Durham..

    Until the next gloom 👊🏼👍🏼✌🏼!!

  • Murph at the Marsh on Memorial Day – from Jose10k

    It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!

  • Efficiency – from Akbar

    YHC has been working with Whacker helping cut yards for the past month. One thing that I’ve learned is the efficiency in which he works. Active, productive, profitable, skillful, decisive, effective, valuable, proficient, organized. It’s not like when we cut our own yard: chilling to tunes, stopping to talk with the neighbors, maybe looking forward to a cold beer afterward. This is an operation to get finished as soon as possible.

    For example, tight and wide. You cut the smaller spaces first toward the street, then the larger ones working back toward the house – this makes clean up more efficient. Don’t cut other people’s grass, even it’s a patch of grass the size of a shoe box. If you do, you’ll get yelled at by a screaming man running toward you with a weed eater. Snake mow only when the grass is shorter, box cut when it’s growing to make clean up more efficient. Mow the edges of the yard first, watch out for protruding or non-protruding items in the yard (stumps, toys, power lines). Don’t wear dark sunglasses.

    Drive fast in between jobs – rolling stops are permissible at stop signs. Blow grass with the wind. Eat something, drink lots of water, and don’t use the bathroom until the jobs are finished.

    In pondering these recent adventures, efficiency was on the mind. What kind of beatdown covers all the bases without being too complicated? 7’s and 11’s

    PAX: Akbar, Wicket, Jose 10k, Hogsbreath, Zoolander, Russo, Minnow, Maverick, Bird, Grover, Hammer, JV, Trucoat, Waterpik, Sogo, Brexit

    Warm up x10-20 IC:
    SSH, Mountain Climbers, Mummy Kicks, Grass Grabbers, Windmills, other stuff

    Thang:
    Mosey up and down the Lakefront, stopping for 7’s, then 11’s, rinse and repeat. All exercises started on the wall, with a 60 foot mosey to the sidewalk to perform exercise #2, then a mosey back.

    7’s Dirkin, Army Crawl, Mountain Climber
    11’s Freak Nasty, flying nun (lunge walk with arm circles), Twinkle Toes (Al Gore calf raise)
    7’s Wall Jumps, Bear Crawl, Hand Release Merkins
    11’s Stone Mountain, High Knees, Renegade Row

    7:19 am, Lightning round
    7’s Bouncy Squats, run, Superman’s
    11’s Al Gore Shoulder Clap, run, Scuba Steve’s

    Indian run back to the flag for Mary

    Mary
    Mountain Climbers x20 IC, LBC’s x20 IC
    30 Merkins OYO courtesy of Wicket

    Name, count, and YHC prayed us out.

    Announcements
    Memorial Day Murph at the Marsh Monday, Jose has Q with Coffeeteria after
    Hogsbreath retirement party at Faubourg Brewing June 10, 5-7

    NMM
    • Great to have Brexit join us again
    • One thing YHC loves about 7’s and 11’s is the Mumblechatter. There was a whole group on the far side that quoted movie lines pretty much the whole workout. Gives you a chance to catch up with everybody, like switching conversations on a speed date, but you aren’t trying to date the other dude.

    Thanks for following my lead. SYITG – Akbar

  • No Q? No problem! – from Shooter

    With a blank on the board PAX will still show, so AO responsibilities include the occasional self EH no matter how many mental excuses come to mind.. Whether it be wanting to rest a little more hitting the snooze or simply making the assumption someone else will take it attitude, which every PAX out on this Gloom would have done most willingly.. Especially the likes of Q Master Russo, who has single handily kept the splash pad a float for the last few months.. PAX agreed that the old Jose10k would have clearly began his annual return of posting every Gloom now that school is out for the summer, then again a name change (Jose10Katie) changes a man. Let’s face it most all of us have been there.. We love you Jose10k, Jose10Katie or whatever your first F3 name happened to be…. 😬😬

    Light warmup
    10IC and 20IC SSH, Imperial walkers, Grass grabbers, arm circles, neck rolls and Toe Touches.

    Runners only out and down East Causeway to Monroe, down Monroe turning on Antibes and a left at the stop sign around the circle and returning. 3.5 total with all PAX.
    Time for Mary WW1 with legs spread 15 OYO, straight led and knee up crossing elbow F/J, 10 Merkins OYO, LBCs 10IC and Superman holds for 5 seconds to 10 and ended with Flutter kicks.

    Appreciate the Hammer praying us out and until the next Gloom 👍🏼👊🏼✌🏼!!

  • And Twins! – from Russo

    About 70 degrees and “not too bad” as Steve concurred this morning. 6 pack this morning for what I thought might be an ambitious beatdown.

    Great conversation throughout revolving around vacations, movies, beaches, gravel in our elbows…and twins! (Remember when beer commercials used to be fun?)

    Warmup – all 10x IC
    Toe touches
    SSHs
    Self love
    Cherry pickers
    Grass grabbers
    High knees

    Thang
    Mosey to the bridge, with 10 Peter Parker’s, Jump squats, and Flutter kicks interspersed.

    At the bridge

    11s – 8 count body builders and Absolution, with alternating side shuffles, backpedals, sprints, cariocas, and recovery walks from one side of the bridge to the other.

    Rounds 8/3, 9/2, and 10/1 were part of the mosey back (with a modification to merkins on the last round in the interest of time).

    COT, Name-o-Rama, Announcements, Prayer, in that order.

    Akbar had Saturday lakefront Q, YHC has Splashpad Friday Q, and check the schedule for the rest of the week.

    Another week at Granny’s in the books. Thanks for joining and reading.

    SYITG

  • What the Ruck is this? – from Shooter

    YHC doubled up on the Q sheet this week taking over the reins from Russo and Steve on Tuesday and signed up for the AO of responsibility… Arrived early to the sights and sounds of Speedy as he sat in his vehicle listening to some Jams as Waterpik came Moseying in with his own prethang from the house… PAX then welcomed Steve and Hammer with his own prethang as well and Zoolander rounded out the PAX pulling in right on time.. Two things would be missing this day, our Rucking crew unrepresented and the Chattering of Sir Wacker already cruising the freeways with the family in the mini van on their way to San Antonio…

    Brief warmup
    10IC Torso twist, Scorpion kicks, Superman holds, Runners poses with alternating PAX 10 count, SSH and squat holds..

    Path for today was back through the park and out to Greenleaves for 20 mins out and 20 mins return. Hammer graciously hung back with YHC and Zoolander slid back and joined at the halfway mark as Steve, Speedy and Waterpik distanced further out.. Upon return Steve provided they had completed 4.5 miles and the six finished with around 4.2 miles..
    Chatter was great and weather was mild..

    Count, announce, COT and appreciation to Waterpik for the close in prayer!

    Until the next Gloom 👍🏼👊🏼✌🏼!!!