F3 New Orleans

Tag: Waterpik

  • R&R of the R&R – from Russo

    Mid 60’s, humid, foggy, puddles everywhere…the Marsh living up to its name this morning for a repeat of a R&R from YHC. I felt lazy driving up to the Marsh as I was soon to be joined by tandem runners Pik and Hammer.

    Warmup (all 10-15x IC)
    – SSH
    – Hillbillies
    – Toe touches
    – Torso twists
    – Grass grabbers
    – High knees

    Thang

    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block before each one.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom, as well as Hammer and his work. Also remember that the Ivan is this Friday (7:30 ruck start, 8 run start) and the Endurathon is coming up in March. Hammer is still looking for a couple more teammates.

    Stop 4 of the goal of Q’ing all NS AOs complete. Gipper, 007, and Lakefront up soon.

    Thanks for joining and / or reading.

    Until the next time, SYITG.

  • A whole lot of Rucking going on! – from Shooter

    This beautiful gloom provided more Ruckers than Runners. Heck we even added a Slinger to the group for good measure.. There was plenty of mumble chatter before the PAX got underway, but the most notable was the fact that Speedy was fresh off a Personal best performance over the weekend finishing his marathon at 3:15.00.. This young HIM has literally taken HUGE strides over these past few years… So much so that when YHC shares gym time with Tanked up that’s all he talks about.. Glad to have you amongst us Speedy and to watch you grow in many ways.. Keep pushing!!

    Warmup
    Mix of 10-15 IC of Cherry Pickers, self love, Toe Touches, SSH, Windmills, Scorpion kicks, and Superman’s. Finished with Al Gore pose around for 10sec count..

    Thang
    Speedy and Waterpik took to the streets journeying through Mandeville coming up Girod street.. Probably logged close to 4.5 on the Gloom and I am most certain there was some great Mumble chatter shared with the always motivated and enthusiastic Waterpik..

    The 3 Ruckers and 1 slinger logged a little over 2 miles and we returned over the time. So we had a quick count, announce and COT..

    Always enjoy the Gloom with you HIMs and until the next 👍🏼👊🏼✌🏼!!!

  • Ramble at the Scramble – from Russo

    Mid 60s and overcast this morning, but no rain to speak of as a Pax of 9 gathered to run or ruck. Some things become old hat, which denotes old fashioned, predictable, uninspired, but to me its connotation is comfortable, stable, and reliable. Maybe not the best for pushing ourselves each and every week, but it will do well on a Thursday morning.

    Warmup (all 10x -15x IC, except for Whacker who’s on IR)
    – SSH
    – Self love
    – Toe touches
    – Grass grabbers
    – High Knees
    – Butt Kicks
    – Imperial squat walkers

    Thang

    5 runners (Bird, Pik, Speedy, Steve, Zoo) and 4 Ruckers (JV, Shooter, Whacker, YHC) took to the streets for “normal”, classic, traditional routes with maybe a twist or two thrown in.

    Rucker conversation included casinos, Metairie traffic, fabric softener, LA looks hair products, Mardi Gras, and Italian food, in addition to making continued progress on solving all of the world’s problems.

    COT, Count, Name-O-Rama, Announcements, and Prayer closed us out.

    Special intention to F3 Knoxville on the passing of Cardinal and a reminder to us all to keep an eye out for each other.

    Gents, thank you for reading and joining. My goal is to Q each of the AOs this year (maybe not the Au Lait with the Sabbath and all), so 2 down, 5 to go.

    SYITG

  • City Hall Scramble – from Waterpik

    Temp 50 degrees. Perfect conditions.

    Nice combination of Ruckers and Runners.

    Ruckers
    Russo
    JV
    Akbar
    Bushwacker

    Runners
    The Hammer
    Zoolander
    Speedy Gonzalez
    Waterpik

    Have a great day, men!

  • No plans necessary with the Scramble!! – from Shooter

    With an EH for Ruckers put out there by Akbar YHC quickly checked the Q sheet to make sure someone had picked up the lead.. On my end it was blank but then in a later Slack message YHC had saw where Akbar stated he was covering it.. So as I arrived I commenced to grabbing my Ruck sack and the shovel flag and as the PAX swelled to 7 and the time to start arrived Waterpik stated you have the Q Shooter. Well alrighty then let’s get started..

    Warmup
    12IC Seal Jacks
    12IC Imperial walkers
    20 Merkins OYO
    22 Jump squats
    12IC Toe Touches
    12 IC Grass grabbers
    20 Merkins
    22 Apollo Onhos

    4 runners and 3 Ruckers.
    Runner’s standard route adding a second loop.
    Returned to AO for some core 12IC Bridges, Wife pleasers, Superman’s, Right elbow/left knee F/J, Hello Dollies and done…

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

  • Plan B – from Akbar

    Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?

    Conditions: 42, Feels like 38, drizzling rain

    Warm Up

    IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations

    Mosey toward the Gazebo for Thang 1

    – x10 IC Copperhead Merkins, Sit through

    Mosey toward the shaft for some frisbee warm ups:

    Lunge Walk, High Knee Hug , Drinking Birds, High Knees

    Wall:

    x10 IC Dirkin style Peter Parkers, Freak Nasties

    Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances

    Thang 2 – Ultimate Frisbee

    Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.

    Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins

    Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.

    Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.

    Thang 3

    YHC realized we were on a makeshift football field, so we lined up at the end zone for:
    • Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
    • Bear crawl to midfield, 10 Stone Mountains, sprint to flag
    • And so it went on with sprints, backpedals, exercises, and other forms of moseys.

    Thang 4

    Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.

    Mary

    Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC

    Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches

    Count-o-rama, Name-o rama

    Announcements

    Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
    – Russo has Q next Saturday for a Christmas theme.
    – Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay

    Intentions

    Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.

    YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.

    Coffeeteria at Book and the Bean

    SYITG – Akbar

    NMM:
    – Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
    – YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
    – Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
    – It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
    – Lots of shoulder work today. I’m going to take a nap.

  • Just, the two of us!! – from Shooter

    Arrived on this cool clear morning at the Scramble to just one PAX.. The ole reliable, never late Waterpik loosening up.. With no Ruckers around YHC knew he would be thrust back into the the official Scramble of running.. So we completed a brief warmup of 15IC SSH, Toe Touches, Self love, Windmills, bridges, and alternating legs over back and leg swings front to back and side to side.
    Moseyed standard route minus to the point which left us with plenty of time at the end for some core and stretching. LBCs, 100s, alternating elbow to knee, hello dollies, wife pleasers, flutter kicks and some static stretches.

    Appreciate the mosey and mumble chatter with you Waterpik…. Good to get back at moseying and until the next Gloom..
    👍🏼👊🏼✌🏼

  • Thor’s got nothing on these Pax – from Akbar

    YHC has been watching Limitless with Wicket this week, who still refers to him as Thor instead of Chris Hemsworth. We’ve been watching Thor do some pretty amazing things. Thor did this workout while on a Navy ship, and looked pretty tough. But the PAX today killed it with intensification.

    Conditions: 64 degrees, 100% humidity, cloudy

    Warm Up
    SSH, Arm Circles, Self Love, Grass Grabbers, Imperial Walkers

    Thang

    7 exercises – 10 rounds, walk it out 60s after each round, 450 reps total
    5 Squats
    5 Meter Bear Crawl – 16.5 feet – 3 point line to baseline. We intensified this to half court after 3 rounds.
    5 Sit Through’s – Bear crawl position, on toes, right leg across body while left hand is raised, switcheroo. 2=1. Similar to Apollo Ohno’s in Bear Crawl Position.
    10 Merkins
    10 Mountain Climbers – 2=1
    5 static Lunge, 5 each leg – hands or knees touch ground
    5 Apollo Ohno’s 2=1
    60s rest /walk out after each round.

    Playground

    Chin ups and Crunchy Frogs. 3 rounds x 10 or max. Last round midway hold on chin ups to failure.

    Mary

    LBC’s x20 IC

    Announcements

    Congrats to Grundy and M on the new baby born yesterday. Everyone is doing well. Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Nightmare Before Christmas postponed – check Slack for updates.

    Intentions
    Aunt Sue – Lukemia; Jose 10k’s school family – 5 yr old dealing with cancer

    Count, Name, and YHC prayed us out.

    NMM
    • Thought this would actually be harder, but we do this stuff every day. Great work PAX

  • Y’all do a lot of Squats, huh? – from Waterpik

    A duo down range from North Carolina and an FNG originally from NOLA now living in Kansas brightened the foggy, humid, gloomy streets of Old Mandeville this morning posting at the AO we call the Milestone Marsh.

    Welcome FNG, Wheels Up, to the F3 brotherhood. I hope you post near your home in Kansas or at least when you come to Louisiana to visit.

    Workout:

    Tabata: 15 rounds of different exercises, starting with warmup cadences, such as side straddle hops and Imperial Walkers, graduating to more difficult sets of merkins and burpees.

    Lunge walk to bars for 5 sets of pull-ups with alternating sets of your choice of core exercise.

    Head back to center court for mission impossible hold, 5 count each man, then second set, 3 count each man.

    Head out to street for 4 corners, stopping at each block for Stone Mountains, Peter Parker’s, mountain climbers, crunchy frogs

    Circle up at center court for COT.

    Thanks to Half Back for praying us out.

  • Finally the clock rolled back for someone!! – from Shooter

    As I turned into the parking lot at the AO, YHC almost had to pause as the sight of an F150 idling with its lights on sat. It was almost like seeing some atmospheric event in my lifetime as there is no way this could be Cowbell.. But to my surprise and the surprise of the rest of the PAX it indeed was Cowbell.. Only conclusion that could be drawn was he finally rolled back his clock for daylight savings..

    Warmup
    15IC Seal Jacks, Butt kicks, SSH, Toe Touches, Windmills, Grass grabbers and alternating leg swings front/back side/side..

    Thang
    2 runners and 3 Ruckers set out with a pause on Messina for 10 OYO worse merkins ever and 20 jump squats then resumed.
    Returned for some core 10IC right elbow left knee F/J 20IC Flutter kicks and LBCs..

    JV closed us out in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!