F3 New Orleans

Tag: The Hammer

  • 4 laps for Bird’s Bday – from Chewy

    8 PAX met up on Tuesday morning for a beat down at grandmothers house.
    Warm-up included:
    Sidesaddle x 20 IC
    Imperial walkers x 20 IC
    Windmills X 10 IC
    Glut bridges X 20 IC
    SL Glut Bridges x 10 IC
    Scorpion kicks x 10 IC
    I’s T’s and Y’s x 20 IC

    The thang:
    11’s merkins and step ups

    Mosey to the underpass
    Walk the down, jog the flat, sprint the up x 4 laps

    glut bridges x 10 IC
    SL glut bridge x 5

    Mosey back to flag
    -SL RDLs x 10 pho
    -core rolling x 5 ea oyo
    Plank push ups x 10 oyo
    plank with kicks x 10 oyo
    HS stretch x 10
    Jane Fondas x 10 IC

    Name o Rama, COT, prayers by Shooter

    Happy Birthday to Bird!

  • Black Friday shopping – from Jose10k

    Okay, I’ll be honest, between Einsteins skater workout on Wednesday and the Turkey Trot yesterday, yhc legs were at bit jello. So our Black Friday shopping spree involved mostly upper body. Following a nice warm up of various stretches and exercises, we lined up for our Friday deals. First, we brought the coupons to add to the money saving opportunities. We had alternate merkins, rows, and curls for those customers waiting in line, while shopper 1 made a loop around the store in whatever fashion they choose. Most picked a light jog around, some skipped, back peddled, sprinted, and when I say some, I mean just hogs breath. 4 rounds of that, fireman carry your coupon back to the gipper, followed by a slow walk back to the top. Cot, Hog prayed us out. Syitg gentlemen!

  • Burn, Burn, Burn – from Akbar

    Wicket and I arrived home from the F3 Campout around 2pm, just in time to air everything out and start washing clothes, when some friends came over for a couple of hours. All of the sudden it was 6pm and YHC remembered he had the Q. During said camping trip, yours truly literally fell into a ring of fire (for about 2 seconds). Long enough to feel the burn, burn, burn. After it was clear that everything was OK, Whacker quickly said he would change my name to Johnny Cash. Knowing that mobility may be an issue, blocks were on the menu for today – with a burn.

    Warm up
    SSH, IW, Grass Grabbers, Self-Love, Butt Kicks IC x 15

    Thang
    Grab the coupons starting with 10 reps moving down the assembly line until all have finished, if you finish early plank for the 6.

    1. Grave Diggers
    2. Curls
    3. Shoulder Presses
    4. Skull Crushers
    5. Brick Flyes
    6. Renegade Row Merkin (20 lb Dbell)

    Jog down to the mailbox and back.

    QIC made a couple of changes since the Grave Diggers and Renegade Row Merkins took so much time, and took out the run. We did 5 more rounds, increasing reps along the way for 15, 20, 25, then decreased by 5 until time was called. After each round we bear Crawled to half court, skipped the rest of the way. Then Bear Crawl half, and backpedal.

    1. Curls
    2. Shoulder Presses
    3. Skull Crushers
    4. Brick Flyes
    5. Merkins

    Mary
    X 15IC Little Manny Crunches, LBC’s, Flutter Kicks, Hello Dolly

    Time called, Count, Name, and Hammer prayed us out.

    Thanks for showing up and following my lead.

    SYITG – Akbar

    NMM
    • Although it was in the 30’s, no dampness made it bearable.
    • Good to see Steve back out again at the Marsh.
    • The knee injury was laughable on some exercises – especially warm up – since I couldn’t lift my left leg above 5 inches.
    • Got to here about Hammers Eagles concert with his daughter, talked about camping, football, and a host of other things.

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • The Song Remains The Same – from Akbar

    The plan was a block day, which we haven’t had at the Marsh in a while. Until a group text went out that Saturdays beatdown would be at the Marsh due to weather, and could someone bring blocks? Grundy put it to us and YHC was about to switch up but stayed the course. For most of the pax, a 2 block workouts back to back. This one to a BBC live soundtrack of Led Zeppelin.

    Conditions: Muggy, especially painful after the great weather we’ve had.

    Mumblechatter: LSU/Alabama mostly, but not a whole lot of time for mumblechatter.

    PAX: Akbar, Waterpik, Hammer, Bird, Quarterpipe

    Warm Up – SSH, IW, arm circles, Grass Grabbers x 20

    Round 1,2 x 20 each

    Curls, Merkin
    Goblet Squats, Chest Press, Merkin
    Thrusters, Merkins
    SMC, Merkins

    Run down to the 2nd stop sign and back
    Wall Sit 45s, 15s rest – REPEAT

    Mary x 15 IC
    Crunchy Frogs
    Hello Dolly
    Rosalita
    LBC
    Penguins

    Count, Name, and Quarterpipe prayed us out

    Thank for letting me lead, great way to start the week
    Akbar

  • Board meetings can be complicated!! – from Shooter

    YHC arrived at Grandmas with 4 PAX chatting about the previous night’s trick or treating.. Weather was comfortable and mild for the days planned activities with a ruck plate, block coupon and a jump rope… Pax evened out to 6 as Cowbell came in hot, this was ideal for the pairing of 3 groups with 3 stations planned..

    Warmup was 10IC Grass grabbers, Toe Touches, Selflove, Cherry pickers, arm circles and SSH.. Moseyed the trace for about a quarter mile out and back…

    YHC began to explain his thoughts on what was to take place, but apparently my elementary explanation was not difficult enough for the fellow executives at this mornings AO.. After explaining in further detail we eventually just started and modified along the way.. 3 pairs 3 stations controlled by the jump rope.. P1 (Each pair) stayed at the end of the breezeway completing core exercises while P2 Moseyed down to complete stated exercises of jump rope, curls for the girls and kettle swings.. Jump rope was a 50 count and each PAX kept count on reps. Goal was for each PAX to complete 100 total curls, 75 to 100 kettle bell swings.. Roughly took 3-4 rounds for completion.. Core exercises consisted of Mountain climbers, Peter Parker’s, Parker Peters, Hello Dollies, Hands to heels, LBCs, Donkey kickoffs, Donkey holds and alternating elbow to knees…

    Finished up at 0600, announced Merediths birthday event at Bushwackers this Saturday as well as the camping trip in Kokomo MS on the 18th..

    PAX was closed out in prayer by Steve..

    Thanks for following the lead although the explanation was initially confusing..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • 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

  • From Grover, with Hate – from Akbar

    YHC arrived to the gloom to see 2 shadows moseying down Lamarque, Waterpik and Hammer getting in a Lagniappe block after their usual run to the AO. At 70 degrees, maybe the last warmish day before the cold front moving in this week.

    A quick trip to Hattiesburg yesterday had Grover and I painting a deck, when YHC realized he had the Q. Over sweet tea and pizza, Grover picked out the exercises for the beatdown with a Grinchlike evil grin.

    Mumblechatter was a plenty as usual, catching up on the weekend. Pickaxe broken his wrist, Russo’s beatdown, soccer, Pik becoming a bus driver.

    Warm Up
    Toe touches, SSH, Cherry Pickers, Self Love, Imperial Walkers, Grass Grabbers

    Head over to the playground for 3 x 10 Pull Ups and Low Slow Squats OYO/IC

    Head to Granny’s for the main thang.

    Benches: Slow low Dirkins and Freak Nasties. IC x 12,8,5 for each

    Grass patch: Lunge walk half way, bear crawl to the end x 3

    Stairs: exercises at the bottom x 10 OYO, run up the stairs around the Pilot House, exercise at top x 10 OYO, rinse and repeat.

    Stone Mountain, Monkey Humpers, Slow Squat, Irkins, Sister Mary Catherine

    Back to the Marsh for more Dirkins/Freak Nasties – 10/8/5 IC with lunge walks and Bear Crawls on the court in between

    Mary
    Freddy Mercury, Stone Mountain, Merkin, Little Manny Crunches, Monkey Humpers, x 10 IC. 1 minute plank.

    Count, Name, and YHC prayed us out for Zoo’s dad, Waterpik’s father in law, Pickaxe’s wrist injury, and a chance to influence others for good this week.

    Announcements:
    Bushwacker’s camping trip Nov. 11-13 and M’s 40th birthday Saturday November 5th, Halloween costume party.
    Convergence next weekend in NOLA
    Possible Russo Halloween beatdown Sunday afternoon, stay tuned to slack.
    Sign up to Q!

    Until next gloom – Akbar

  • Upper Deck with a Deck – from Einstein

    Cool – mid 50s atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Arm Circles, Neck Rolls

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-hearts, Jose10K-spades, Hammer-diamonds, Fletch-clubs
    one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that amount of the card.
    The pax came up with a lot of good calls; diamond merkins, seal merkins, standard merkins, burpees, crackin-burpess, man-makers, shoulder-tap merkins, hand-release merkins, squats, lunges, freak nasties, leg lifts, crunches, peter-parkers, etc.
    Joker #1 – back-peddle down and up the inclined ramp
    Joker #2 – one minute of Rocky Balboa

    With continous motion and no laying around, everyone worked up a good sweat.

    BBQ missed it all, again – his sweat-o-meter KCC hat would have registered way south of the top squatchee button.

    Count-o-rama

    The Hammer led us out with a prayer