F3 New Orleans

Tag: Waterpik

  • Speedy run over here, or NOT!!! – from Shooter

    With the Q sheet quite empty, site Q stepped up to take charge of 4 pax and just to confirm yes Speedy was really there this morning sir Wacker… Decided to change up things this morning, after of course we completed our warmup of 10IC self love, Abe Vogadas, and Cowbell leg swings and also 15IC Butt kicks and SSH.. We ran along East causeway approach to Golden shores entrance and completed 2 loops around the neighborhood.. On our return Speedy felt a little rebellious and decided to run along in the middle of East causeway approach as the PAX instructed multiple times to return to the shoulder but he simply wasn’t having it, so thankfully there was little traffic to contend with and avoid. Returning back to the AO we circled up by the equipment to utilize the pull-up bar for our cycling as we focused on Merkins, core and legs through 3 rounds. Each PAX completed 5 pull-up’s per round while the remainder of the PAX completed alternating staggered left/right Merkins, Diamond merkins, mission impossible and regular.
    Round 2 was core with Crunchy frogs, (while Cowbell did pull-ups just to get at him), flutter kicks , 💯s, alternating elbow to knees left/right, lil Manny crunches. Final round squats, jump squats, lunges, reverse lunges and AlGores..

    Waterpic graciously prayed out the PAX..

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

  • Guys it’s just 2 mins! – from Shooter

    After a brief warmup of 12IC Imperial walkers, Toe Touches, ABE Vogadas, Arm circles and self love plus a mosey to Woodlake school YHC explained what the PAX would be completing this Gloom.. We would start off the week at the Marsh with a simple beatdown of 2 min intervals consisting of 5 different movements with mosey in between each of about .3 miles totaling close to 2 miles on the morning.. Exercises included pull-ups, Irkins, Freak Nasties, plate swings and jump rope.. Each PAX simply completed 2 mins of work followed by our mosey until each completed the 5 exercises.. Modification was of course necessary, as 2 mins of continuous motion is certainly more difficult with 💯 humidity but even if not I would challenge any out there to pick any of the mentioned above and challenge yourself to see where you stand within your 2 mins… When all was completed we circled up with a minute to spare for a plank hold..

    Countoff, namorama, COT

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

  • F3 Kickball: Chico’s Bail Bonds v Xscissor – from Akbar

    18 men showed in the gloom this morning for a game of F3 Kickball. We are taught to modify as necessary, and learn through trial and error that some things work, and some things don’t. Even the best laid plans go wrong sometimes, and it happened today. Below is the way YHC envisioned it, and then what really happened.

    PAX Hammer, Minnow, Chainsaw, Pickaxe, Gilligan, Moby Dick, Agent Carl, Jose 10k, Zoolander, Grundy, Steve, JV, Shooter, Waterpik, Dangerfield, Maverick, Russo, Akbar

    Warm Up x10 IC – Merkins, IW, Self-Love, Grass Grabbers, SSH, Arm Circles F/B, Toe Touches

    Thang: F3 Kickball
    Count off 1’s and 2’s to form 2 teams. Run to the baseball field in teams, arrive at the field, plank up in teams to pick team names.

    Rules for Kickers

    Kick the ball and mosey around all bases without stopping while kicking team holds plank until the kick is launched. Modes of travel will change in each inning. Modification for runners is always a backwards run. When you score, you get 1 point and lead your team in 5 Wife Pleasers IC while the fielders do Nolan Ryans. Penalty exercises on outs, strikes, and fouls – 10 Australian Mountain Climbers (2=1) OYO while field does Nolan Ryans. No bunting.

    Rules for Fielders

    Ball is not in play until it touches the ground. When the ball hits the ground, fielders must do an exercise before they touch the ball – unless it is a pop fly. If a pop fly is caught, catcher gets to choose kicking team exercises x 5IC or 10 OYO. If ball is dropped on the catch, regular rules apply and exercises must be done before touching the ball. No pegging runners while running with blocks and no forced outs.

    Game
    3 outs or 1x through the lineup, no catcher, winner chooses exercise for losing team at the Flag.

    Pre-Game – The PAX lined up for the National Anthem by Metallica.

    Exercises for Kickers and Fielders
    Inning 1: Farmers Carry, Squat Hold and 30 Air Presses
    Inning 2: Brick Fly Runs, 20 Bobby Hurleys
    Inning 3: Rifle Carry, 20 Big Boy Situps
    Inning 4: Brick Hallelujah Run, 20 Diamond Merkins
    Inning 5: Bear Crawl, Renegade Row Merkins

    What really happened – YHC explained the rules clearly and effectively and it was decided the rules would be explained as we played. The idea is the fielders do exercises to give the runners time to score, assuming that all balls would be kicked in the outfield. That was not the case. By some magic, the balls were kicked into the players at the infield and just sat there. Someone mentioned very early on this would be a low scoring game. In fact, the first inning lasted about 20 minutes. Even the QIC forgot to do exercises sometimes.

    So we went to straight up kickball, regular rules, for the last 10 minutes and a new plan for the next game swirled around in YHC’s head.

    The final score was 9 to 7, Chico’s Bail Bonds took home the pride.

    We got back to the flag a little late, and Shooter prayed us out. Great to have Agent Carl with us, EH’d by Toto, who has been lost somewhere in Oz for the last year. Come back Toto!

    Count, Name, and Shooter prayed us out.

    Thanks for following my lead –
    SYITG, Akbar

  • Mixed bag Scambler – from Shooter

    6 PAX joined the YHC on this humid Gloom to journey through the streets of Mandeville.. It was a mix of speedsters, moderates and the anchors.. PAX warmed up with some Abe Vogadas, self ❤️, Toe Touches, SSH, grass grabbers and some corrected runners yoga 🧘 poses along with some down dawgs…
    Q called out the route for this mornings run. Down Messina and a left on Monroe to West beach take a right to lakefront left to Lafayette and back to Monroe looping into Hermitage and back down Messina to the AO.. Returned with 4 mins for Mary of LBCs, left/right oblique crunch, Nolan Ryan’s left and right, Hello Dollies and closed with Rosalitas some 10IC and some 15IC..

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

    Thanks to Bird for the COT!!

  • Run, Float, Run – from Akbar

    YHC’s 2.0 (FIA Trakbar) had a great week winning district in track and the Louisiana Open soccer cup. Along the travels, she told me about Run, Float, Run – a sprint run to build endurance. The light bulb went off instantly and made it into today’s beatdown. Greeted with an on time arrival by Waterpik and Fletch, we got to work.

    PAX: Akbar, Fletch, Waterpik, Milestone Marsh, F3 Northshore

    WU – IC x10: IW, SSH, Arm Circles (f/b), Self-Love, and various leg stretches OYO

    Playground – Chin ups x 5, supine pull ups x 10, 2 rounds

    Short mosey down Lamarque and back to loosen up

    Thang 1

    Block and Carry. 25 reps OYO, carry block 100 yards (according to Google maps), 25 more reps OYO, carry back and repeato.

    Round 1 and 2: Curls for the Girls
    Round 3 and 4: Overhead press
    Round 4 and 5: Skull Crushers
    Round 5 and 6: Good mornings holding block

    Thang 2: Run, Float, Run

    About 100 yards, divide by 4 for about 25 yards each. First 25 jog, second 25 hard sprint, third 25 hold hard sprint (Float), 4th leg jog back. Trakbar’s team run these 1x around for 400 meters to build endurance. Our 100 yard modification was just fine.

    25 Merkins, Run Float Run, 25 merkins, jog back to start
    13 Copperhead Squats, Run Float Run, jog back to start, 13 Copperhead Squats

    Thang 3: Block finisher

    x 10 IC Curls, OH Press, Skull Crushers, Good Mornings

    Mary

    x10 IC: Leg Raises, Heals to Heaven, Hello Dolly, Rosalita, LBC

    Count, Name, and Waterpik prayed us out.

    Announcements: Cowbell Lakefront VQ this Saturday; Kickball the next Saturday May 7

    Thanks for following my lead.

    Till’ next gloom – Akbar

  • Low and Slow – from Akbar

    YHC arrived with 2 minutes to spare, greeted by Pik and JV. Buschwacker came in on Cowbell time and with Cowbell speed just in time to finish the warm up. Today we did some tempo work, taking it slow with most exercises Copperhead style.

    Warm up: SSH, IW, Hillbillies, Self-Love, Grass Grabbers, Toe Touches IC x 10-15

    Mosey to the Lakefront stopping at each block for 2 exercises x 15-20: Merkins, Mountain Climbers; Copperhead Squats/Mountain Climbers; Stone Mountain/ Mountain Climbers; Little Manny Crunches/ Mountain Climbers

    Rips: Wall sit with 100 air presses. Run stairs stopping for 25 calf raises on each side.

    Wall: Slow Dirkins, Bulgarian Split Squats, Freak Nasties x 15-20 each. Took a breather to say hello to Garfield, then back to the wall for another set of each.

    Head back to the Marsh stopping along the way for 20 Merkins, 20 Squats, and 20 LBC’s, arriving just in time for a 2 minute Mary of 100’s, aka Hummingbirds.

    Count, Name, and YHC prayed us out

    Announcements: 6 year anniversary this Saturday with TankedUp! and Cowbell co-Q

    Always a pleasure to start my week with you guys, thanks for following my lead.

    Akbar

  • 3M – March Marsh Mosey – from Akbar

    50 degrees this gloom as 3 HIM showed up to get better. The EH for the Endurathon crew was denied on the spot Sunday, and with good reason. Today was a Marsh Mosey to enojoy the great weather.

    Pax: Akbar, Waterpik, Junior Varsity

    Warm Up: SSH, high knees, butt kicks, self-love, windmills

    Thang 1

    Mosey to Rips, stopping for a set of 25 Merkins, Squats, LBC’s OYO at every other intersection

    Thang 2

    Rips: Australian Mountain Climbers (BTTW position) x 10, run up and down stairs, jump squats x10 on the other side. 2 rounds

    Thang 3

    Light Poles: Mosey down Lakeshore Drive stopping at the first 3 light poles for 10 reps each: Shoulder Taps (2=1); Sister Mary Catherines (2=1); and Superman’s. Continue to light poles 4,5,6 for 15 reps of each.

    Thang 4

    Return to the flag stopping at 2 intersections for 25 Merkins, Squats, and LBC’s. Return just in time for 2 MOM.

    MARY

    Leg Raises, Flutter Kicks x10 each

    Waterpik prayed us out.

    Thanks for letting me lead –

    SYITG, Akbar

  • 1 out of 2 ain’t that bad!! – from Shooter

    With carnival week being full of festivities for some and vacations for others YHC picked up 2 Qs for the week.. Monday being a solo appearance, this Gloom started out with that same possibility as I arrived to the AO with no one in sight… And then there was lights, as the reliable Waterpik turned the corner to make sure today would not be another solo…
    Began our chatter and catching up from his recent journey West.. Q was so excited to have his brother back I started the warmup without any count or directions just started SSH to an imaginary number… Then the REAL Cowbell showed up a few mins late but YHC will give credit as the previous day he was at the Gipper earlier than anyone else.. After completing some Grass grabbers, Imperial walkers and front and back and side to side leg swings..
    PAX journeyed through Mandeville for a 30 min mosey and returned for some core LBCs, left elbow to right knee, right elbow to left knee..

    Appreciate the post fellas till the Next Gloom 👍🏼👊🏼✌🏼!!!

  • Runners, Ruckers with Cowbell ahead of schedule and somewhere in between Bushwacker!!! – from Shooter

    Last 2 weeks YHC has decided to strap up with a Ruck sack instead of Mosey at the Scramble.. Although the distance is far less for logging RunCajunRun mileage the mumble chatter is far easier and the change of pace for the Q is welcomed at the present.. Acceleration is a key component of F3, whether in Faith, Fitness or Fellowship (preferably in all 3 categories) YHC has enjoyed the latter with Akbar and JV on the recent Rucks… Sharing the likes of history and traditions enjoyed by my fellow brethren is always interesting.

    Warmup
    10IC Grass grabbers and Merkins along with 20IC Butt kicks, lmperial walkers and SSH..

    Thang
    The traditional route for the runners adding a 2nd loop and the Ruckers 17 mins out and returning. Arrived back at the AO with some of the PAX taking in extra loops for mileage. Rounded up the PAX to finish with some core all 25IC Mountain climbers, Flutter kicks, LBCs, Mountain climbers and Hello Dollies. Offered up intentions for the family who unfortunately lost a child in Slidell yesterday. As well as prayed for PAX safe travels and those celebrating the carnival season. YHC also prayed for the PAX to spread Mercy to those in our communities, workplaces and also those that cross our paths daily, most importantly (personal experience) having Mercy in our own homes..

    Appreciate such a great showing at the Scramble this Gloom from the PAX (9+Q) and welcome any takers for my lead at the A1c tomorrow..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG