Tag: Waterpik

  • Repeato – from Akbar

    4 PAX this morning for a muggy beatdown at the Marsh. Usual arrival at 5:10 to see Waterpik and Hammer picking up trash and stretching. An on time arrival from Whacker and we were ready to get to work. YHC remembered the Q late in the day and headed to the backblast to repeat a workout over a year ago.

    Conditions: 73 degrees and Humid
    Warm Up: SSH, Grass Grabbers, Arm Circles, Windmills, High Knees, Butt Kicks

    Playground: 10 pull ups, 10 merkins, 3 sets OYO

    Mosey to the Lakefront wall for the Thang. Exercise on the wall x10 IC, various mosey to the street for second exercise x 10 IC and sometimes OYO

    Bulgarian Split Squats, lunge walk, Calf Raises
    Dirkins, Bear Crawl, Bouncy Squats
    Freak Nasty, Crab Walk, Superman
    Stone Mountain, backward lunge, Shoulder Taps
    Repeat x2, mosey back

    Mary
    LBC, Flutter Kicks, Rosalita, Jane Fonda x10 IC

    Count, name, and Hammer prayed us out with intentions for family and those in the Rolling Fork, MS tornado this weekend.

    Announcements
    Fury Convergence at the Lakefront Saturday 6am to 6pm.

    Always a pleasure to start out my week with you guys. Thanks for following my lead, Akbar

  • Did someone ask for sprints? – from Shooter

    The Scramble had a great showing today of regulars.. There was also hopes of an FNG on this Gloom, however we will need to wait and see if he decides to eventually take the Redpill..With remembrance of Chewy from long ago post bringing out the HIT type of runs YHC incorporated some sprint action at the corner of Monroe/Massena.. PAX started with some 10IC Windmills, Toe Touches, Imperial walkers, Grass grabbers, High knees, Butt kicks and 10 OYO slow squats. Then 6 PAX ran out the standard route making 1 loop and then met up with our 2 Ruckers.. We split into 2 groups about 100yds apart group 1 held mission impossible while group 2 sprinted then yelled to release and assumed Al Gores R/R 4 rounds.. PAX then added some distance where we back pedaled then turned and sprinted added some more distance R/R. Added more distance for 2 rounds of 25, 50, 75 and 100%.. Ruckers returned to Rucking and runners completed another loop and returned.. Graciously Waterpik hung back with the ole sluggers as we headed back. Arrived right on time to close with count, announce and COT..

    Appreciate the great show of support for my Q and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Tuesday mixer at Granny’s!! – from Shooter

    YHC decided to mix it up some with cardio, upper/lower and strength to go with our weather we been having lately.. Not knowing if one should wear a jacket or a beanie, Q decided on both for the cool morning.. PAX can always count on Bushwacker wearing his sweatshirt and hoodie if the temperature is below 60 🥶🥶… Success was found however when 20 mins into the beatdown the Wacker needed to ask if we were staying at our location or wether he should carry the sacred sweatshirt, as he removed with YHC effectively getting up the heart rate and perspiration…

    Warmup
    10IC
    Good mornings, Cherry pickers, Grass grabbers, Superman’s, Scorpion kicks, Bridges left/right and SSH..

    Thang
    First part was mosey down Lafitte stopping and performing 5 8 count body builders, 10 Jump squats, 15 lunges. Next block 5 Navy seal burpees, 10 Imperial squat walkers and 15 sister Mary Katherine’s..
    R/R on the way back..

    Corridor with coupons, core and cardio..
    PAX circles completing core work while 1 PAX military presses cylinder block up and down the staircase till each PAX completes.. With Zoolander present one would suspect 1 arm or 1 handed something or other, however todays 1 arm show was presented by the rehabilitating Bushwacker.. Core exercises were plank jacks, Mountain climbers, hello dollies, LBCs, flutter kicks and gas pumps.
    Next on to the jump rope and tuck plate.. 2 teams of 3 alternating curls and rope while 2 others weaved through the pillars or post to Lafitte street and returned alternating till each PAX completed each series..
    Ended with 1 min of chillcut plank…

    Count, announce, COT

    Don’t forget Marsh Madness headed up by Zoolander this Saturday and the Convergence on 4/1 “The Fury” come for one, come for some or come for ALL but at least Come!!

    Appreciate Bushwacker closing us with gratitude and servitude and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • P & R show, S1E6, with special guest star – from Russo

    67 degrees this morning for the latest Pelican and Russo show. There’s no guarantee this year’s Fury will feature a Texas death tag team match (in a reinforced steel cage) between the A1C’s Jose10k and Moby and Splashpad’s Pelican and Russo, but if not, what are we waiting for? Get your popcorn ready.

    Warm-up (all 10x IC)
    – Sealjacks
    – High knees
    – Arm circles
    – Self love
    – Toe touches
    – Grass grabbers

    Thang

    (1) Calf raises – start with one on first step, 2 on second, R&R to 15, and then back down until we reach the top.

    (2) Mosey down to begin an extended 11s:

    Shoulder tap plank jacks on one end of the block, Peter Parker merkins on the other.

    (2) Bench work (all 10x IC)
    – Freak Nastys
    – Step ups
    – Urkins
    – Bulgarian split squats

    Mary (with special guest Waterpik, playing the part of Cousin Oliver, dressed in his “casual Friday best” blue scrubs, who was there to meet up with his Bible study)

    20 IC LMCs, Penguins, and Crunchy Frogs

    COT, Name-0-Rama, and Prayer closed us out. Another great Friday at the ‘Pad.

  • Big Marsh – from Akbar

    A late afternoon Slack shout out from Bushwhacker was the last thing YHC saw before the eyelids closed. MARSH MARSH MARSH MARSH MARSH MARSH. Followed by a string of mumblechatter from Marsh Madness, Batman, and Meme’s of Homer and something about Shots. This brought a recent record of 6, a recent Milestone, for a block beatdown.

    Conditions 60ish and pleasant

    Warm Up – SSH, Arm Circles x 20 IC Self Love, Grass Grabbers, Toe Touches, and Windmills x10

    Thang – After a warm up run to Marigny, the Thang began. 100 reps each, 6 exercises, split into rounds of 20. After each round, mosey to the playground for 5 pull ups, and run down to Marigny and back

    OH Press, Goblet Squat, Curls for the Girls, Calf Raise, Chest Press or Merkin, LBC

    Mary – Head to the basketball court baseline, 10 Crunchy Frogs at each line to the other end, jog back. Repeat with Mountain Climbers, head to circle and Bird prayed us out.

    Announcements – April 1 7th Anniversary Convergence 12Q at the Lakefront. 12 beatdowns, 12 Q’s ,12 Hours. Endurathon – March 17-19th. F3 has a team of 4 running, sponsorships and support runner sign ups available.

    Thanks for showing up and following the lead.

    SYITG – Akbar

  • Hit the Bricks! OR When Everyone’s Falling Apart, It’s Time to Push ‘Em Harder – from Bushwacker

    With May weather showing up in February, who knew we would get more 50s in the morning! It was a welcome way to start a challenging beat down on what will prove to be a gorgeous day! For YHC, this morning was about putting my money where my mouth is. There have been some grumbles about the same people signing up to lead the same workouts, and, to be quite honest, the work outs and moral are suffering. How creative, challenging and dynamic can a Q be with his beat down, when he’s lead the same one on the same day 30 out of the last 40 times?! So Bushwacker’s name was added to the sign up sheet and he brought the pain! (maybe a little too much?)

    WARMORAMA

    With Q running a little behind setting up props for the main-ish event, Zoo lander was kind enough to get things started with some Toe Touches and 1 or 2 other exercises. QIC continued with: IC 5 Torso Twists, x10 High Knees, Butt Kicks, Scuba Steves, Mountain Climbers, Shoulder Taps

    THANG

    OYO 100 Lunge Walks towards the west, then mosey to The Shaft.

    1st and 10:

    Markers were set up on the sea wall at 20′ intervals (not enough room for 10 yard intervals). Starting at the 1st marker each man started 11’s with 10 merkins and 1 Burpee in the same place. After, sprint to the last marker and recovery run back to the second marker for 9 Merkins and 2 Burpees, sprint to the end, recovery walk to marker 3, etc. etc. When finished, return to the start and Plank or core exercise to wait for the 6. It was as the process was being explained that Grundy graced us with his presence.

    After all the PAX (and then Jose) had finished, they took advantage of the markers to run Suicides (or Gaskets, Wind Sprints or whichever moniker you prefer).

    Next was a mosey back to the Gazebo, which was when Grundy revealed his inhaler on account of a mild asthma attack! He eventually made it to find Akbar’s Ring of Fire in progress. Whereas the Ring of Fire is a circle of Planks where each man drops for a Merkin as the count reaches him, Akbar’s version consists of a Merkin followed by a leap to to your feet and a hop with hands raised, all in a Burpee-ish fashion. 50 some-odd counts later, the Pax returned to 100 Lunge Walks OYO then mosied the rest of the way to the flag.

    By this point JV was stealing Jose’s grumble thunder regarding all of this darn running, on account of a lingering mystery injury to his foot/ankle. At the flag: 25 Jump Squats OYO, on the wall for: IC Freak Nasties, Irkins, Dirkins, and 25 OYO Box Jumps, where the acutely winded Grundy barked his shin on the cocnrete wall. EMT Todd was on sick leave, and since almost-Eagle Scout Baby Yoda was not present, the always prepared and ever dependable Zoolander leapt into action grabbing a first aid kit from his truck for a little BLS work on the twice-felled Grundy.

    Mosied to Noah Ark and circled up for a variation of Global Warming, where Holding AL Gore, each Pax counted off as they popped up (or squatted lower) individually, counting to 100.
    Mosied back to the flag for…

    MARY

    IC x25 Flutter Kicks, 20 Hello Dollys, 20 Wife Pleasers, 25 Freddy Mercurys, OYO 100 100’s

    COT

    Count, Name, we lost a few of our brethren along the way in Waterpik, Bird, and Grundy, though some came back, in the ineffably resilient Grundy,and some joined late, in Maverick, and later, in Cowbell (Starsky). Speaking of joining us, even though YHC missed his latest actual return last week, welcome back Cotter in Butt Splice! He was kind enough to pray us out on this lovely lovely day.

    The Endurathon benefiting the Nehemiah Project is coming up on March 17-19 at area 3 group camp at Fontainbleau Sate Park. Support the F3 team by sponsoring a loop, or joining in running a loop with Jose, Hammer, Speedy, or Tank. There will be camping Friday and Saturday night so bring the fam!

    The Fury, the Northshore’s 7th anniversary convergence will be on Saturday April 1 starting at 6am on the Lakefront. 12 45 min beat downs, 12 Qs, every hour on the hour! Come for 1, 2, or 12 like Tank. Drinks at the Barley Oak to follow at 6pm. See Slack for the sign up sheet to see who will be Q and to let F3 know which beatdowns you wish to attend. Let’s get a crowd all day long!

    And finally, making this thing – OUR thing – the best it can be, as well as the most attractive to sad clowns and other guys who generally might consider joining us, it takes the effort and dedication of all the PAX. If, excuses aside, your schedule legitimately allows it, consider coming out to a week day beat down and see your brothers more than once a week. As long as Ive been in F3 I can truly say that getting up has been treacherously challenging some mornings, but not once have I EVER regretted getting to a beatdown!
    And while we’re at it, let’s give Russo, Akbar, Shooter, and Waterpik a break and commit to a few Qs. Sign up and let’s get as full as we can a month out each month.

    Big congratulations to Amnesia who, rumor has it, has accepted job offer in Pennsylvania, and to Cowbell and Mrs Cowbell who are expecting TWINS!!!

    Gentlemen, I remain humbled by the opportunity to lead such a fine group of guys, and appreciate your willingness to follow that sometimes fickle, sometimes grueling, sometimes non-sensicle lead

    Bushwacker Sr.

  • Did someone ask for Cilantro? – from Shooter

    Well, I know if you’re reading this you might be wondering what on earth does Cilantro have to do with a beatdown? Simply put, Rucking allows for us Bigger guys, often called pumpkins 🎃 or other nicknames depending on who may post to discuss many topics…
    So, the topic for the day of course was included with the question. What is Cilantro good on? The obvious being Mexican food.. Tacos, salsas, marinades, etc. However, with the recent opening of Mandeville drive thru crawfish recently, Qs taste buds are trying to pin point the secret ingredient used and believes this to be in fact Cilantro.. If any outsiders have the scoop on the above, please share.. YHC may have convinced JV to give it a shot this weekend in one of his boils, as a our mud bug season is officially off and running…
    If you have not tried the drive thru crawfish, I certainly suggest giving it a shot as myself and Russo both agree they are consistent and delicious even if Cilantro is not apart of the recipe… Waterpik and Bushwacker seem to have a more balanced conversation as they were still chattering upon the Ruckers return..

    Warmup
    5 Navy seal Burpees
    10 IC Imperial walkers, grass grabbers, Abe Vogadas, bridges, wife pleasers and monkey Humpers..

    Ruckers rucked and runners ran for about 30 mins and then we returned for 5 more Navy seal burpees and equipment work controlled by pull-ups of 10 each PAX, sit-ups, chest press, freak nasties and leg ups.. Finished core with 15IC flutter kicks, hello Dollie’s and Rosalitas..

    Count, announce and COT

    Thanks to Russo for taking us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Fury at the Marsh – from Akbar

    YHC got excited when passing a Blue Toyota Tundra this morning, thinking it was JV. The glimmer of hope for his return was squashed, but happy to see the familiar running team of Hammer and Pik chatting it up.

    Warm up – SSH, Self-Love, grass Grabbers, Cherry Pickers
    10 Pull ups, 10 Superman’s at the playground

    Mosey to the Lakefront stopping at intersections for Hand Release Merkins, Dips, Squats with rep counts of 21-15-9-15-21

    Rips – 50 calf raises, 50 Rocky Balboas

    Mosey back to the Marsh the long way, stopping at each light pole for 2 reps, adding 2 at each light pole. Hand Release Merkins and jump squats

    Switcheroo over to Superman’s and Flutter Kicks, 2 at each light pole, adding 2 each time.
    Maxed out around 20 light poles and head for Mary

    Playground – 10 Superman’s, 10 Pull ups, 30 second dead hang

    Mary – Rosalita’s, LBC’s, x 20IC, 1 Big Boy Situp

    Count, name, and Hammer prayed us out.

    Announcements – 2 days left for Run Cajun Run, Endurathon in 3 weeks. Jose, Tank, Speedy, and Hammer have a team – sign up to support and run with them.

    Always look forward to seeing ya’ll on Mondays, a great way to start out the week.

    SYITG – Akbar

  • Reliable Waterpik! – from Shooter

    Picking up the Q on Sunday decided to make use of every corner down and back from the lakefront.

    Warmup was a mixture of 10/15 IC
    Windmills, Toe Touches, SSH, self love, Cherry pickers, arm circles and grass grabbers.

    Thang was Mosey down to lake front stopping at each corner to complete called exercises.
    Started with 5 8count body builders added 10 Merkins, 15 jump squats and 20 Mountain climbers 2/1.

    Great conversation along the way to and from as we returned for Mary with alternating elbow to knee, bridges, LBCs, flutter kicks, scorpion kicks, Superman’s and closed with chillcut plank..

    Prayers for a safe carnival season!!

    Appreciate the post Waterpik

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Marsh Mix Up – from Akbar

    YHC arrived early today in the gloom, just in time to see Pik and Hammer running down Lamarque. As we circled up, Pik mentioned that I had the Q today – at the 007. Figuring it was a mistake, since YHC was in Mandeville instead of Slidell, he let me lead. Today we hit the playground, ran to the Lakefront to visit the wall for some tempo work, short mosey to Rips for stairwork and holds.

    Conditions: 46 degrees
    PAX: Akbar, The Hammer, Waterpik

    Warm Up
    SSH, Grass Grabbers, Self-Love, Windmills, High Knees, Butt Kicks

    Playground OYO 3 x 10
    • Pull Ups
    • Hanging knee raises

    Run to the Lakefront down Marigny
    Wall
    • Tempo Derkins / Freak Nasty x 10 IC
    • Step ups x 10 OYO
    • Walking shoulder tap plank jack to sidewalk, mosey to Rips

    Rips
    • 40s Balls to the wall hold
    • 50s Wall sit
    • Superman, run stairs with 10 calf raises at top, Rocky Balboas

    Wall
    • Tempo Derkins/Freak Nasty x 10 IC
    • Step ups x 10 OYO
    • Bear Crawl to Rips

    Rips
    • Stone Mountain, run stairs with 10 calf raises at top, Rocky Balboas

    Mary
    • Balls to the wall hold
    • Wall sit
    • LBC, Flutter Kicks, Rosalita x 10 IC

    Count, Name, Pik prayed us out.

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    ‘Til next gloom – Akbar