F3 New Orleans

Tag: Waterpik

  • The Incredible Weight of Zero* – from Steve

    Week 0. Meaningless. Inconsequential. Akin to a preseason Saints game with Ian Book in for all four quarters. A mere hors d’oevres for the real deal, which starts next week. A warm up, really.

    I’m sure the seven pax that posted – most of them blithely unaware of what was to go down this morning (despite the leak on slack) – would agree with this. I am sure they would not have preferred to do the simple four corners mosey down to the lakefront and back that YHC had originally planned. I mean, these Greenwood guys gently ramp up the Iron Pax challenges each week anyway, right?

    Ugggghhh… let’s hope not. The Fat Coe Sandwich, as this beatdown is called, is a brutal joke for a week zero beatdown. It consisted of:

    – 20x Squat Thrusters w/ coupon, 20x merkins. Rinse and repeat 5x.

    – Bear crawl 100 feet, burpee broad jump back (3x burpees, 5x jumps). Rinse and repeat 3x.

    – 20x Squat Thrusters w/ coupon, 20x merkins. Rinse and repeat 5x.

    Woof. That’s rough. For a Monday morning, that’s real rough. And for a Monday morning where you ran a few miles from your home to the Marsh, well, that’s just plain mean. (As always, t-claps to Hammer and Waterpik.)

    Luckily we had Bacchus, a Southshore transplant that Quarterpipe EH’d the night before, post and inspire us with his incredible athleticism. For a guy that hadn’t posted in two years (I believe?), this guy was unbelievable. I mean, if I hadn’t proctored the event myself, I probably wouldn’t have believed it.

    To see him go toe to toe with Bushwacker, the man whose bear crawl is as fast as my running, was just incredible. While Bush still had the edge on the crawls, Bacchus’ broad jumps were something to behold. Eventually he just outpaced us all, by a long shot. And it wasn’t just the endurance and speed, he was slinging those cinderblocks like they were nothing. It’s like Grundy, Tank, and Cowbell somehow had an incredibly tall child together.

    YHC cannot recall the times – I know Bacchus was in the 18 min range (almost 19 mins) and Bush was in the 21 min range, and everyone else was 25 mins and beyond.

    Incredible job, everyone. To get out there on a Monday morning and complete this challenge – or even attempt it – is incredibly inspiring. T-claps to Akbar, who prodded me to run with this instead of something easy. And t-claps to Bacchus, of course, for his first Northshore post and a memorable one at that.

    And hey, as it sounds like Week Zero could ultimately provide an edge in the case of a tie breaker, well, this month’s contest – on the Northshore at least – could conceivably already be in the books.

  • Kickball Redeaux – from Akbar

    21 strong at the Lakefront for a redeaux of Kickball. This time, it was simple.

    Conditions
    Wet, muggy, just another day in SE Louisiana.

    Warm Up
    SSH x20 IC, Grass Grabbers, Butt Kicks, Self Love, High Knees, Imperial Walkers, Mountain Climbers, Merkins – x15 -10 IC

    Thang
    Mosey to the baseball field, count off 1’s and 2’s and teams were made. Regular rules apply this go round, with exercises called by QIC at random of Merkins and Sister Mary Catherines. Team 2 came out strong with a big lead, while Team 1 went 3 and out pretty quickly. A modification was made to not let all the kids kick first, and it was better. After a couple of innings, we were getting stomped. At this point, Mathlete had a suggestion that YHC implemented- Team 2 would have to Bear Crawl the bases to give us a chance. We made a short rally, but still got squashed by double digits.

    We headed back to the flag a little early since we didn’t really exercise that much and YHC implemented the Red Hot Chili Pepper. A standard of Hogcycle, we did Merkins and Squats to finish out in 3 rounds. Merkins and Squats x20 IC, Merkins and Squats x15 IC, Merkins and Squats x 10IC

    Count, Name
    Announcements

    Sept 10 5k/5mile at Covington trailhead

    Iron Pax is coming in September

    Hammers bible study Wednesday at 8:30 at the Crisi Pregnancy Center

    Bubba prayed us out with special prayers for JV’s Grandma who passed this morning at 98.

    Head to Coffeeteria and called it a day

    Thanks for following my lead – Akbar

  • What the Ruck is happening here!! – from Shooter

    Well what used to be known as a running AO has quickly changed to a 50/50 mix of Ruckers and runners.. However, the Ruckers today joined by Zoolander outnumbered the stallion’s with a 5/3 advantage, only as the unusually late Cowbell arrived so late that he had to sprint to catch the Ruckers.. Believe he shortened his run as Waterpik and Hammer were just about out of sight by the time we hit Messina.. YHC is still not actually sure why Cowbell is not resting in preparation for Rudy’s 55 on Saturday.. Only thought can be is that he knows Tanked up is losing sleep, still working out in some capacity and putting in 8 hour days in the brutal heat while endlessly planning to conquer and destroy yet another CSAUP… Anyways the PAX did a brief warmup of 20IC SSH, 10IC Windmills, 20IC Toe Touches, 10IC self love and 10 OYO Merkins and squats.. Gave instructions of a route that produced 4.6 miles for Hammer and Waterpik which even though it’s dark outside the heat is still relentless but those guys constantly crush it by running to the AOs and putting in the extra work.. Big T👏🏼 to their discipline and leadership in that way.. As for the Ruckers YHC knew he had to add a little intensity to impress Zoolander, so we stopped 4x for 10 squats and 10 Merkins of course with the Ruck sack..
    Lots of great chatter about high school football games quickly approaching, to insurance coverage, etc.. We chose to not actually solve the worlds problems on this Gloom but who knows what next week will bring..

    Appreciate the following and 👍🏼💪🏼✌🏼 till the next Gloom!!

    Thanks to Akbar for the closing in prayer!!

  • Redeaux – from Akbar

    QIC arrived to 5 at the Marsh this morning, still in recovery from the St. Vincent 500. Made worse by the air going out last night and camping on the floor with Wicket and Grover. Realizing there was no plan late Sunday evening, Even though the soreness was still harsh, there’s that inward force that says go get it today. And we did.

    YHC pulled the old Redeaux from a Gipper workout a few months back. The difference was no bricks. A late Sunday trip to Ace Hardware came up empty handed – so it was modified to blocks. After some chatter Jose ran up and Fletch arrived later to make 7.

    Mumblechatter was high as usual: ISI, St. Vincent 500, JV’s double Q, somehow Bushwhacker always comes up regardless of where we are. Since Hammer and Jose were there – lots of movie quotes today: Over the Top was a main focus. There may be a remake of Roadhouse – which will likely fail without Patrick and Sam.

    Jose had the tunes, and Cry Little Sister came on. This brings flashbacks for YHC in high school from Jamie Gertz’s cave scene – which made the rest of the workout that much better. We didn’t even get to Less Than Zero – maybe another day.

    Warm Up
    SSH, toe touches, self-love, arm circles, imperial walkers, high knees, butt kicks

    Thang
    5 on blocks for a Tabata of 30s on and 15s rest, full body blocks. 2 men did LBC’s and we rotated each round. Warm up run before down to the stop sign and back, and again after legs/back/bi’s.

    Legs
    Block holds for each exercise: squat, alternating side lunge, sumo deadlift, staggered squat right, staggered squat left, side lunge right, side lunge left.

    Back
    Curls, block swing, bent row, inward curls, good mornings, supine row, curls again, merkin row.

    Shoulders
    Manmakers, upright row, shoulder press, alpo’s, 45 degree shoulder press

    Chest/Tri
    Skull crushers, chest press, merkin, chest press w/ inward block, diamond merkin, block merkin, overhead extensions

    Circle at center court for 4 exercises x10 IC. Chest press, curls, shoulder press, goblet squat.

    Mary
    Rosalilta, Down Dog, Low Lunge right with arm cross body stretch 0 then left. Up dog, child’s pose.

    Name, Count, and Waterpik prayed us out.

    Announcements: Double Nickel on Southshore Saturday, Dangerfield VQ Saturday, Bible Study starts this week 8:30 at Crisis Pregnancy Center.

    Thanks for following my lead – Akbar

    Akbar, Hammer, Waterpik, Shooter, Quarterpipe, Fletch, Jose10k, F3 Norsthore, Milestone Marsh

  • Ruckin Ramble at the Scramble – from Shooter

    With not much chatter of the Gnarly Nutria swirling around the northern parts YHC anticipated more PAX posting on this Gloom.. In previous years the Scramble following the Gnarly was always a ghost town.. Many of the regulars would post the night before at the Gnarly and take a rest the following Gloom.. The Scramble appears to be reaching a different PAX lately. With the introduction of Rucking the past few months we have seen the likes of Akbar and JV posting more often and this morning we were privileged to have Russo in attendance as well.. Until Cowbells 0515:59 arrival it was looking as though Waterpik would be the only stallion on the streets with his reigns pulled tight.. Thankfully though he and Cowbell have similarities in run speeds and it worked out perfectly… After 5 mins of warmup 10IC Toe Touches, Imperial walkers, Hillbillies, Cherry pickers, Torso twists and Grass grabbers. YHC instructed the Ruckers we would go out 20 mins and return. Offered an idea of directions to the stallion’s and for the most part I believe they charted that very course giving the 2 a 4.8 mile distance at a nice 8:26 pace, which in these summer conditions most certainly deserves a T👏🏼 for sure… We all arrived back at the AO right on time to count, announce and COT before parting ways for the rest of the day..

    Appreciate you men posting and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • What doesn’t kill you makes you stronger – from Akbar

    3 strong at the Marsh this morning for another humid beatdown.

    Warm Up: SSH, Grass Grabbers, Mountain Climbers, Peter Parkers, Arm Circles, Self Love, Windmills, Plank stretches.

    Short mosey to the playground for 3 sets of 5 pull ups and 10 Supine Rows.

    Mosey to the lakefront for the Thang: Exercises at the wall, mosey to the light post, jog back and repeato

    Bulgarian Split Squats IC x12 , lunge walk , calf raises x14 IC

    Dirkins x 25 OYO, Bear Crawl, Bouncy Squats IC x20

    Freak Nasty x13 IC, Hallelugiah High Knees, Good Mornings x10IC

    Stone Mountain 25 OYO, Hallelugian Butt Kicks, Renegade Row x 20IC

    Irkins 25 OYO, Bear Crawl, Merkin Plank Jacks x5 OYO

    Mosey back to the Marsh stopping at each intersection for 5 Merkin Plank Jacks

    Mary:

    LBC x20 IC, Hello Dolly x 10 IC, Rosalita x10 IC, LMC x 20 IC, 5 Merkin Plank Jacks OYO

    Announcements:

    Gnarly Nutria this Wednesday, A1C 2 Yr Anniversary, Thibadeaux beatdown August 13th

    Count, Nameorama ,and YHC prayed us out with thoughts for Pik’s father in law; JV getting settled in the new house; my new job; recent post on Slack about a family losing their 17 year old son; and what doesn’t kill you makes you stronger.

    Thanks for letting me lead, always great to spend a Monday morning with my brothers to start off the week right.

    SYITG – Akbar

    NMM

    YHC was a little off in the beginning, but the Wiki helped get us back on track. Saw Garfield on his morning walk while doing Good Mornings. Mumblechatter was around the hard beatdowns lately, JV’s new house and improvements, and other weekend happenings.

  • Did Cowbell send out a message?? – from Shooter

    YHC arrived a little earlier than normal for the Scramble, but as the clock ticked away and 0515 approached, it seemed as if I might actually not have any participants this gloom…
    Not so fast though as the clock struck 0513 and Bird turned the corner quickly parking and emerging wearing flip flops, which one could easily mistaken as the Southshores Hawgcycle.. Then right behind comes in Zoolander and Waterpik… Now you know where this is going because it’s 0515 and time to get started.. As if it’s precisely planned and never altered here comes the sights of Cowbell rounding the corner and pulling up after a few warmup exercises… YHC took the PAX through, 10IC Self love, Abe Vogadas, Toe Touches, SSH, Hillbillies, Imperial walkers and some calf stretch’s and runners poses…
    This mornings route was traditional adding in a loop in Hermitage and wrapping up with 25IC LBCs and a plank hold for a min..

    Appreciate you guys slowing your pace this morning as Cowbell and Waterpik circled back for the ole caboose 2x…

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • “I’m Cosmo!” – from Shooter

    https://youtube.com/playlist?list=RDCMUCKv01ZGOJhp2HbtDe4EvS8A&playnext=1

    4 PAX joined YHC for his returned Q at the Scramble on a heavy humid gloom… As we started to warmup, visions of headlights excited Hammer how perfect it must be for Cowbell to time it so precisely to show up at 0516… Only this time he was wrong in his assessments as the PAX shouted its Wacker or shall we say the new “I’m Cosmo.” Check out the link above to understand and feel free to ask Waterpik, Steve or myself for clarity..

    Warmup
    15IC Torso twists, Toe Touches, Abe Vogadas and squats followed by Cowbell traditional leg swings front/back and left/right to 10 OYO..

    Ran down to Messina hooked a left on Monroe to West Beach then a right down to the lakefront and to the street right past the bridge taking a left back up to Monroe returning to the AO with 2 mins to spare for a plank hold..

    Appreciate being back at out with my F3 brethren and if interested meet me Tomorrow for a pre Fourth of July beatdown at the A1c..

    Thanks to Hammer for praying us out and until the next Gloom!! 👍🏼👊🏼✌🏼!!!

  • Murphish – from Akbar

    72 degrees and not too muggy yet on this early Monday morning. 4 showed up to get better. Great mumblechatter on the runs about fathers day weekend, Saturdays beatdown, and what we can do to bring some guys back.

    Warm Up x15 IC
    Imperial Walkers, SSH, Grass Grabbers, Arm Circles, Self Love

    YHC modified on the spot after learning that Hammer ran to the AO again, and shortened the runs. Was a modification for me as well after running around Noah’s Ark for 30 minutes Saturday.

    Run to the 2nd stop sign for High Knees (yes, we just ran Jose 10k) x15 IC, return to court.

    Head to the playground for a mini murph of 5/10/15 x 5 rounds = 25 pull ups, 50 Merkins, 75 squats

    Run to the 2nd stop sign for High Knees x15 IC, return to court.

    Partner up at the court.
    100 block shoulder presses while P2 runs the length of the basketball court, bear crawls to halfcourt, and runs back to relieve P1.

    Round 2 repeato with 100 skull crushers, same mosey.

    Run to the 2nd stop sign for High Knees x15 IC, return to court.

    Back to the playground for another modified Mini Murph. 5/10/15 x 5 rounds = 25 Supine Rows, 50 Dirkins, 75 Bouncy Squats.

    No relief at all on those Bouncy Squats. Hammer and Pik used the row bars for a Dirkin higher than the sea wall, we followed on rounds 2 – 4.

    Run to the 2nd stop sign for High Knees x15 IC, return to court.

    Back to the court for partners
    100 Shoulder Presses while P2 runs to half court and bear crawls back.
    50 Skull Crushers while P1 lunge walks to half court and runs back

    Mary – Peter Parkers and LBC x15 IC

    Count, Name, and Jose10k prayed us out with thoughts for Pik’s father in law.

    Announcements :

    Hammer has the Q Saturday. Hammer is starting a bible study in July, most likely Wednesday nights. Hammer has a CSAUP – Completely Sacred and Utterly Purposeful – at the Crisis Pregnancy Center – read slack for the full message & let him know if you are in.

    Sign up to Q and bring a friend.

    Thanks for showing up fella’s, and the opportunity to lead.

    SYITG, Akbar

  • Dollar Dollar Bills Y’all – from Akbar

    Not quite related to the Wu Tang Clan song, but some were found on the Mosey this morning by Jose 10k. Good to have him back after a short trip to the beach. Just 3 in the Monday gloom this morning, but 3 is good company.

    WU SSH, Grass Grabbers, High Knees, But Kicks, Arm Circles, Self-Love, Down Dog.

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    THANG – Each man cycles through stations with Tabata, 30s work, 15s rest. Then Run 2 blocks working legs x 10 IC. Rinse and Repeat

    Station 1: Block Curls
    Station 2: Renegade Row Merkin with bricks
    Station 3: Single Arm ISO Shoulder Press with 20 lb Dumbbell

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    Station 1: Skull Crushers
    Station 2: Brick Shoulder Flys
    Station 3: Dumbell 1 arm Snatch to Merkin

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    Station 1: Good Mornings holding Block
    Station 2: Brick one arm Bicep Curl to Shoulder Thruster
    Station 3: Dumbbell Chest Press

    Mary
    Little Manny Crunches x10 IC

    Count, Name, and Jose 10k prayed us out