F3 New Orleans

Tag: Waterpik

  • 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

  • Return to routine, including Bushwacker!! – from Shooter

    6 PAX decided to post the Gloom at The Scramble for the return of routine.. No JV we will not meet at Messina and Monroe this time but may very well in the future, so resist killing the leg workouts at the gym till after Thursday’s.. YHC decided to instruct the sprinters in Waterpik and Bushwacker to make two loops will Chewy and I did one and the Ruckers to the gate and back…
    Everything was routine, including Bushwacker running straight to the bathroom upon our return as the rest of us closed out with some stretching…

    Appreciate the post gentlemen, including you Bushwacker 😝and Chewy closed us out with COT..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Smack talking at the Scramble!!! – from Shooter

    5 PAX embraced the chill of a 2nd morning in the low 50s, however the hot air coming from the chatter quickly had to be put in pause, so YHC could get things started… This morning would consist of two groups. Cowbell and Waterpik ad the runners and JV, Russo and self were the Ruckers… If the conversation between Waterpik (TIGAS) and Cowbell (Hiddy Tiddy) was half as entertaining as Russo (TIGA) and JV (Fighting ☘️) then I would say Steve missed out on an opportunity to come out and create a possible Netflix series… The name that comes to mind would be “Fan Fair” and it would run along side the college football season… Appreciate the entertainment and chatter gentlemen.

    Warmup 15IC SSH, Grass grabbers, Toe Touches, Hillbillies and Butt kicks.
    Runners did standard route as the Ruckers went out 18 min and doubled back.
    Returned for some Mary Left and Right Elbow to knee, bridges, hello dollies, Rosalitas and Crawl 3-4 arm lengths out and return to plank.

    Appreciate Waterpik praying us out with intentions for Zoolander and thoughts for Steve’s grandmother…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • 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

  • Meet me at Messina and Monroe!! – from Shooter

    With humidity and an occasional drizzle 7 PAX converged on the Scramble for a mixup of sorts..
    Warmup consist of 12IC SSH, Toe Touches, Imperial walkers, Grass grabbers, Hillbillies and Windmills…

    Broke into 3 groups Ruckers, Runners and Joggers… Plan was to time out Russo and JV for 10 mins which would hopefully allow them time to get to Messina and Monroe.. Joggers took one direction and the runners another, but all meeting 10 mins later at the corner of Messina and Monroe.. Ruckers dropped their plates and the PAX enjoyed some slight Mosey then increases of 25, 50, 75 and 100 percent effort for roughly 100-150 yards returned with chatter and walk back to start.. R/R backdown and then commenced on our return to the AO..

    Overall felt effective and enjoyed the breakup from the norm…

    Appreciate the post and Russo praying out the PAX..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • Fit as a Fiddle – from Akbar

    YHC arrived to 4 shadows on the basketball court at 5:14 today, the pax already in deep mumblechatter. Still sore from IPC week 4, we would stick to the normal Marsh route starting at the playground and heading down to Rips and the Wall. The exercises came from an article I read in Men’s Health UK called Fit As A Fiddle, but are really just the same as here in the good ole US of A.

    Warm Up: SSH, Imperial Walkers, Hillbillies, Grass Grabbers, Self-Love

    Head to the playground for 3 sets of Merkins 12,8,5 IC and Inverted Rows 10 OYO

    Mosey to lakefront stopping at intersections for Diamond Merkins 12, 8, 5 IC and Deep Squats with a 3s pause at bottom, IC x 15. Superman’s and Jump Squats x 15 IC

    Head to Rips for 1 set of Single Leg Calf Raises x20, Irkins OYO, and regular Calf Raises x 20 IC

    To the wall for Freak Nasties x 20 IC and Jump Squats. Head back to the Marsh stopping for Supermans and Jump Squats along the way.

    Circle up for Mary of Merkins and Deep Squats with 3s hold IC. Plank with single leg lifts x20 IC. Nolan Ryans x 10 IC each side.

    Count, Name, and Hammer prayed us out.

    Announcements – IPC week 5; Wednesday night bible study

  • Change of pace with the change in weather!! – from Shooter

    YHC loves the seasonal change to fall, there is much reward when you open the door and your not slammed by the heavy humidity that south LA can bring.. It certainly puts a pep in one’s step especially when there is running involved…
    Must give a BIG T👏🏼 to JV for posting even though a late night text from Akbar explaining he would not be rucking this morning and YHC EHing him into running..With a nice showing of PAX we broke into two groups..

    Warmup
    15IC SSH, Toe Touches, Windmill’s, Hillbillies, Imperial walkers and leg swings front/back left/right..

    Thang
    Speed group consisting of Waterpik, Bird, Cowbell and Zoolander journeyed the standard route with 2x through the loop..

    YHC, Chewy and JV to the point and returned to the AO.. Completed 50 SSH OYO, 25 Butt kicks OYO, 15 slow squats with 3 second hold at the bottom.. Targeted stretching and wrapped up with 25 LBCs OYO and 25 hands to heels..

    Appreciate Bird for the closeout and until the next Gloom 👍🏼👊🏼✌🏼!!

  • IPC Week 3 – Mrs. Burns – from Akbar

    Saturday, what a great day. YHC hasn’t really thought about it lately, but it’s true. As Wicket told me after Coffeeteria – On Saturdays I get to go to F3, wear my gym shorts all day, play with friends, don’t have to do school, and eat donuts and pancakes. That’s good, and so was the beatdown.

    YHC and Wicket arrived early to set up, seeing Pik and Speedy for the pre-thang 2miler. Circle up for the flag just in time to hear loud crying – Hammer brought Machete out for a beatdown. Machete cried pretty much the whole time, until we started the warmup. The cadence call was like a lullaby for the young man.

    Everyone arrived and we started out with warm ups x 10 IC, except for 1 exercise that was x9IC. SSH, arm circles front/back, imperial walkers, hillbillies, high knees, butt Kicks, self-love, toe touches, and grass grabbers.

    Grab blocks, head to the tree/start line and instructions were given.

    Week 3 was called Mrs. Burns, doing 571 reps to honor Kathleen Walzer and her fight with pancreatic cancer for 571 days.

    5 Rounds + one extra 400m run at the end. 571 reps for time

    20 Overhead Presses

    20 Burpees

    20 Curls

    20 V Ups

    20 Goblet Squats

    13 Manmakers

    400m run

    Grundy, Tank, and Steve were out of the gate fast. Wicket did some stuff, then put on my shades and decided to DJ for a while – then got back to work. This was brutal. The workout pretty much took everything out of you making the run harder. So instead of making up time on the run, it was more recovery. Halfway through a guy joined us that was unrecognizable, and I thought we may have another Fly By EH. But it turned out to be Gronk who we haven’t seen in a couple of years. Great to have you back man.

    T Claps to the top unofficial finishers, meaning the guys sitting on the wall while everyone else was still working hard. Grundy, Tanked Up, Steve, and Hammer

    Time called, with a short rest in the grass. A brief glimpse of Jose 10k holding Hammers legs over the seawall. YHC figured Machete had dropped a baby toy in the water. Hammer waded in the murky water to retrieve only his hat. Which is much better than dropping a toy.

    Head back to the flag just in time for Count and Nameorama.

    YHC closed us out with this prayer – which was said each day the Kathleen Welzer had pancreatic cancer:

    “Lord, we thank you for this day. A day we get to choose. We get to choose between darkness or light. Today, we choose light. Amen”

    Coffeeteria at Book and the Bean:

    Great work today guys, way to push hard and get it done. 1 more week and IPC is in the books.

    SYITG – Akbar

  • Return to the Marsh – from Akbar

    YHC was excited to return to the Marsh after missing a couple of weeks due to travel. Looking forward to seeing everyone and the traditional catch up on the weekend mosey to the Lakefront. At 5:13, looked like I would be talking to myself this gloom. At the last minute, Pik came running up and we got to work.

    Warm Up
    SSH, Self-Love, Butt kicks, Imperial Walkers, High Knees, and some other stuff

    Short Mosey to the playground for 3 sets of 10: Australian Pullups and Mountain Climbers

    Mosey to Rips, stopping at each intersection for Merkins and Sumo Squats, tempo style. 12 IC, 8 IC, 5 IC

    11’s at Rips. Plank Jacks and Bobby Hurley’s with a run up the stairs + 20 calf raises each round. Calf raises were cut out halfway to save time and make sure we could walk the rest of the day. Quick Hello from Pik’s M on her morning walk, asking if we were trespassing and we finished up at 5:50

    Mosey back to center court stopping a few times for Merkins and Sumo Squats. Mary was Heels to Heaven and LBC’s.

    Count, Name, and YHC prayed us out.

    Till next Gloom 👊 – Akbar

  • Mixed bag! – from Shooter

    With a nice cool front in store, 7 PAX decided to take the Red pill this Gloom and get better in the category of Fitness.. Q had a mixture of levels containing ruckers, runners and joggers to satisfy.. So after a brief warmup of 10IC SSH, Imperial walkers, Windmills, Toe touches, self love and cherry pickers, YHC instructed the RUNNERS in Cowbell, Hammer and Waterpik to journey out the ole path of the Scramble down Messina and through the loop and to the pier (still no progression) back to the AO. Ruckers in JV and Russo set out for 15 mins out and back while Chewy and YHC jogged Messina straight away to the pier and back looping back for the six upon returning. In all the runners completed 3.8 miles while the joggers logged 3.1 and the ruckers somewhere around 2 miles for the gloom. Once back at the AO PAX completed LBCs, hands to heels, wife pleaser’s, flutter kicks and Jane Fonda’s Ic 15IC for all.

    Appreciate you gents for the post, and any Mandevillians out there looking for some extra work checkout Bacchus’ Q at the newly named Splash pad Friday at 0515..
    Anyone further north can join me at the A1c with Jose10k and the Covington crew..

    Appreciate Cowbell for closing in prayer with intentions offered up for the travels of JVs family this weekend and Waterpik’s father in law with his current health..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!