F3 New Orleans

Tag: Waterpik

  • Northshore H8! Practically Perfect in Every Way – from TurboTax

    21 PAX posted for the fourth semi-annual and second official Northshore H8! which, like Mary Poppins, was practically perfect in every way. The weather was great, the course was marked clearly and the PAX were motivated. Plus everyone knew that whatever we did it would be at least .01% better than anything the Southshore could accomplish. We have the Freedom Hammer to prove it.

    Anywho…we hit it hard. Reputations were burnished, feelings were hurt and everyone seemed to get their money’s worth. Several PAX completed eight laps and those that didn’t weren’t far behind. Except, of course, for Akbar who very conveniently was “injured.” YHC didn’t see any doctor’s note…just sayin.

    8 laps translates to 3.2 miles running, 550 yards of bear crawls, 36 burpees and 120 hand release Merkins. Not too shabby.

    So rest up for 6 months, guys, and we’ll test ourselves again in November. Thanks for letting me lead. Over and out.

  • Cashing in on the coupons – from Shooter

    Following up from my Q on Friday at the A1c with coupon work I wanted to bring my Mandevillian brethren into the mix in similar fashion.. For a moment it looked as if it would only be Waterpik and YHC, until of course Cowbell returned back to his old ways of rolling up slightly behind to join Pik and I as we started the warmup with a lap around the first block.

    Warmup
    All IC 10 Windmills, Arm circles F/B, Imperial walkers and SSH.

    PAX collected a coupon and returned to the court. YHC pulled out a deck of cards and instructed the first exercises represented by the suits of the first 12 cards turned over. Lots of high numbers ♠️ (block squats), ♦️ (shoulder press) ♣️ (Curls) ♥️ Chest press. After turning 12 we moseyed another lap. Returned for round 2 ♠️ (Squat thrusters) ♦️ (Kettle swings) ♣️ (Curls…why you ask? For the girls!) ♥️ (LBCs) flipped a Joker on this round so a mixed rep count of 10,10,10 and 20.. Wrapped up the block work and returned to center court for a core closeout..
    IC 20 Peter Parker’s, Parker Peters, Mountain climbers and Shoulder taps.. IC 15 Flutter kicks, Hello Dollies, Rosalitas and Crunchy Cowbells…

    Appreciate Waterpik closing with our intentions…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • – from Bushwacker

    As I stood in the gloom and watched the the headlights roll in, I thought about all of the “regulars” I was going to see at Granny’s. And when the PAX circled up, including Chewy doing his best Cowbell impression, I didn’t see ANY regulars…all I saw were a group of HIMs ready to start their day off with an offering to the gods of sweat and pain! And thoug YHC brought every excuse as to why this beatdown would be “a little less intense”, the PAX brought their A game all the same.

    WARMORAMA

    All IC x10:

    SSH
    High Knees
    Butt Kicks
    …? (sorry I went on to lead PT for my fellow recruits and have become confused)

    THANG
    But anyhoo…We broke into groups of 2 and reported to either the benches, the pillars or the stairs. Different exercise at each station and rotate several times.
    Benches – Freak Nasties
    Pillars – Squats
    Stairs – Bunny Hops

    SECOND EVOLUTION

    Benches – 100s
    Pillars – Tuck Jumps
    Stairs – run up, 5 burpees, around tower, 5 burpees and down

    THIRD EVOLUTION

    Benches – Freddy Mercuries
    Pillars – Lunge Walks
    Stairs – run up and down twice

    COT

    Count and name, with Chewy praying us out. Thanks for following the gimp of my lead gents.

    See yall at the H8!……?

  • We Interrupt This Broadcast – from Grundy

    Bushwacker:
    Welcome to the Zoo-rich classic everyone and thank you for tuning in! Excited is just not a big enough of a word to accurately describe how I’m feeling today.

    Jose-10k:
    You took the words right out of my mouth Wacker. Covid-19 took many things from us, but I think we can all agree that it crossed the line when it forced the Zoo-rich classic to be cancelled in 2020.

    Bushwacker:
    You got that right. It was tragic. I don’t think I’m exaggerating when I say that this event might be the biggest source of hope and inspiration for America.

    Jose-10k: AND THE WORLD!

    Bushwacker: So here we are. The moment we have been waiting for for over 2 years. It is time for the Zoo-rich classic! And nothing, I MEAN NOTHING, can stop this thing from happe…

    We interrupt this broadcast to inform you that the Zoo-rich classic is currently in a weather delay and has been officially postponed until 5/1/2021. We thank you for your patience and do hope you enjoy today’s programming brought to you by the washed up wanna-be trainer Grundy.

    The Warm-Up

    We started with the following exercises in-cadence:
    * SSH
    * Seal Jacks
    * Windmills
    * Imperial Walkers
    * Cherry Pickers
    *Arm-Circles

    We continued with the warm-up by lining up on the base line in a bear crawl formation. We did a alligator crawl together across the court where we stopped to do 2 merkins every third movement.

    The next sequence turned out to be way harder than the Q anticipated. We split the group in half and each took a corner of the basketball court. We went around the court in circles doing gorilla crawls from baseline to baseline, and side crawls between the two baselines. We went for 10 minutes which worked out to be 4 trips around the court (after 2 trips we went the opposite counter clockwise). I definitely didn’t anticipate it being that difficult in my head when I made it up. Live and learn.

    The Main Event

    We walked over to grab the cinderblocks for what was the main thing the Q wanted to do that day. It was an exercise sequence first introduced to me by an Israeli personal trainer named Sagi Kalev. In it, the Q almost splashed merlot after attempting it for the first time. In the exercise Sagi gave some incredible advice, he said “When you feel like you can’t go anymore and you want to drop the weight and quit, what you need to do is… NOT QUIT!!!”

    The Q couldn’t offer any better advice to the PAX than that. Let’s do this thing!

    In this sequence the first step is to assume a lunged position over the cinderblock. Next you grab the block overhand using the opposite hand of your outstretched leg while the other hand grabs the backside underhanded. Straighten your back and try to keep the weight as much as you can to be right underneath your outstretched leg so when you straighten your leg in the lunge, the weight will hit the middle of your hamstring. As soon as you begin holding the weight underneath like that, your leg gets put into a tension that will not be relieved due to its positioning until you drop the weight. It makes it very difficult to cheat.

    The sequence then begins by doing 7 reps of the lunge by straightening your leg until the coupon hits your hamstring. After the 7 reps you go back to the starting position and begin a 10 count hold. (REPEAT SEQUENCE FOR 7 ROUNDS (COUGH COUGH sometimes 8 rounds)…

    We didn’t have enough cinderblocks for everyone to do the sequence at the same time so half the group did merkins and held a plank in the same cadence as everyone else. Rinsed and repeated on the opposite leg (and did squats and al gores the second round instead of merkins)

    Great job men!

    We walked back over to center court and did a core sequence that got named “Slot Machines” which really turned out to be quite effective.

    We went back to the monkey bars and did some forearm and grip training by hanging on a bar for different lengths of time interspersed with merkins.

    We circled up, counted off, and Waterpik closed us out.

    (Now back to your regularly scheduled programming. We thank you for your patience. Enjoy the Zoo-rich Classic)

    …ning!!!!

  • Block Building – from Shooter

    With access to so many opportunities for a beatdown at the Marsh, YHC decided to use our F3 stamped cylinder blocks. After all one never knows if they will still be out there from week to week.. Seems as though the artwork has paid off thanks to Akbar and Grover. I believe the City has realized confiscating our blocks only leads to another batch arriving at some point. After all their time is probably better spent picking up the enormous amount of trash left behind by a weekends worth of revelry which never disappoints the PAX on a Monday for a little pre and post trash pickup…

    Warmup
    10IC Windmills 20IC SSH 10IC Air presses 20IC Arm circles and 10IC Torso twists

    Thang
    Pulling out the play book of Hogsbreath from a few months back with blocks Q decided to replicate a version of his own Block Building.
    After retrieving our coupons we headed down Lamarque towards the lake stopping at every corner down and back..

    Exercises simply ascended and then descended upon return.

    B1 10 Kettle swings
    B2 10 Kettle swings 20 Overhead press
    B3 10 Kettle swings 20 Overhead press 10 Jacks web
    B4 10 Kettle swings 20 Overhead press 10 Jacks Web 20 Chest press
    B5 10 Kettle swings 20 Overhead press 10 Jacks Web 20 Chest press 10 Squats

    Appreciate Pee Shooter making an appearance at the Marsh and the always reliable Waterpik for posting..

    Hogs breath has been a regular poster and took us out in prayer…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Returning the Dice of Doom – from Shooter

    YHC signed up to Q the Scramble after a few weeks of modification nursing an ankle injury.. On this gorgeous mid 40s morning my arrival consisted of a surprise posting of Grundy. The return of Pelican was also welcomed as he planted our shovel flag. Shortly there after the always reliable and consistent Waterpik comes emerging from the shadows as he has disciplined himself to run to the Scramble for quite some time now getting in the extras.. Although the PAX would be minus Cowbell on this Gloom ole Sir Wacker would remind the PAX of his absence by rolling up a few minutes into the warmup.. Route today would be back through the park over to Greenleaves Blvd down to the Lakes and back. With the plan to return the Dice of Doom to the magnetic Wacker it was quite fitting to roll a rep count of 50 and as Wacker started his grumble of what would turn out to be what he claims is the only thing I ever roll “The Burpee”

    Count, Name and COT

    Appreciate the post gentlemen and T👏🏼 to Grundy for the double up this week in Mandeville!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • Moonshine? – from Russo

    Pax of 7 had a party at Granny’s this morning. After HogsBreath noted a lack of prior week participation, the call went out and was answered this week!

    Party started promptly at 5:15 (there were no fashionably late arrivals) with:

    Warmup (All IC, between 10x and 20x)
    – sealjacks
    – self love
    – goofballs
    – toe touches
    – cherry pickers
    – imperial walkers

    Pre-thang
    YHC loves granny’s house because of the layout. Stairs and the pilot house are one of my favorite places to do something a little different on occasion, so we started with something I’m going to call the Moonshine: 3 steps up, 2 down, until we reach the pilot house. 20 monkey humpers at the top (with no sunrise yet, that’s the “moonshine” part), then back down 3 steps, up 2.

    Round 2 replaced the 3 up, 2 down model with 3 calf raises on each step (because Math in the gloom is hard).

    Pax moseyed to the tunnel for Thang:
    A modified Dora 1-2-3 where Dora learned how to divide by 2:

    – 50 shoulder tap merkins
    – 100 squats
    – 150 crunchy frogs
    – Partner moseyed down to center tunnel and back peddled back up

    Round 2 (modified until the clock ran out)
    – plankjacks
    – lunges
    – Hello Dollys
    – karaoke in between

    A mosey back through the woods to our start wrapped us up.

    COT, name o rama, announcements:
    – F3/FIA get together next Thursday 6:30PM led by Bushwhacker
    – Potentially lunch on Friday
    – Zoorich Classic on Saturday

    Prayer closed us out.

    A thank you to the truly All Star team that posted this morning and one in particular to HogsBreath for the extra push. Until we do it again, SYITG.

  • Head, Shoulders, Knees and Toes – from Akbar

    4 HIM showed at the Marsh, picking a great morning to be up so early. Cool temperatures, no mosquitos, and a non-running workout. YHC is still having a little foot pain, so blocks were on the menu. I know, it’s surprising.

    WU: x20 SSH, arm circles front back x10, self-love x10

    THANG full body workout

    12, 10, 8 reps per set, slow tempo IC and OYO, 6 sets total

    Block Press, Freak Nasties IC

    Block row, Curls for the Girls OYO

    Shoulder Press, Block Squat OYO/IC

    Merkins, Tricep Raise IC, OYO

    Block Swings, Curls for the Girls OYO

    Alpo’s, Bulgarian Split Squat OYO, IC

    MARY

    Mountain Climbers – Tabata: 20s on, 10 s rest, 3 sets total

    Announcements: Last Thursday in April, F3/FIA at the Gipper, 6:30

    Count, Name, YHC prayed us out

    Thanks for letting me lead,

    SYITG, Akbar

  • Back peddlin’ – from Russo

    Pax of 4 ventured to Granny’s in Goldilocks weather (not too hot, not too cold) to see how much sweat YHC could drum up.

    Early mumble revolve around basketball, podcasts, 80s rock, and how Soundgarden has been around for almost 30 years now.

    Warm-up (all IC)
    SSH (20)
    Cherry pickers (15)
    Self love (15)
    Toe touches (15)
    Torso twists (15)
    High knees (20)

    Pre-thang 1 (3 rounds, OYO)
    Freak Nastys and Step ups (2 is 1)
    15x, 10x, 5x

    Pre-thang 2

    Bear crawl slaloms through the columns at Granny’s, 5 calf raises for each step up the pilot house, bear crawl around said pilot house, 5 calf raises for each step down, back pedal slalom (it’s a thing) back to start.

    Mosey to the tunnel of love for Thang:
    4 merkins, mosey down the tunnel, 3 merkins, back pedal up the tunnel, 4 merkins. Rinse and repeat four times.

    Mosey back to start for a quick round of Mary: a few more freak nastys, durkins, crunchy frogs IC (requisite since Cowbell posted), 6 inch drill IC (requisite with YHC), hands to heels IC, leg raises IC.

    COT, name o rama, and prayer to close.

    Reminder about both the Northshore convergence this Saturday and F3/FIA get together later in the month (4/29 @ 6:30 PM)

    Thank you to the Pax for pushing me, there were some superstars out there. Until we do it all again, SYITG!

  • Up, Down Touch the Ground – from Akbar

    The Marsh was a cool 50 degrees this morning as we arrived at the gloom. Shooter had the Q but pulled an audible last minute after a ladder mishap, which resulted in an ankle injury. Just so happens that the next workout in Akbar’s Book of Beatdowns was a ladder. So we went Up, down, touched the ground – which put us in the mood, for food.

    Warm up: SSH, Torso Twist, Imperial Walkers, Arm Circles, Grass Grabbers

    Grab blocks, head to the playground for:

    10 Pull Ups

    20 Block Shoulder Thrusts

    40 Block Rows

    50 Goblet Squats

    Run to Marigny and back after each exercise

    YHC got tired of running so we moved to the court for the descending ladder

    50 Goblet Squats

    40 Block Rows

    30 Merkins

    20 Block Shoulder Thrusts

    10 Pull Ups

    Block carry the length of the BB court and back – PAX choice

    Next up were Lieutenant Dan’s up and down the court. 1 squat, followed by 2 lunges

    Return blocks and mosey to the picnic tables for Freak Nasties and Irkins. 3 sets of 12,8,5 IC

    Mary: Heals to Heaven, Hands to Heals, Hello Dolly, Leg Raises, IC x10, LBC ICx25

    Count, Name-o-rama, Welcome Shortcake!

    Announcements

    Northshore Conversion, San Antonio Grow Ruck coming soon

    COT: YHC prayed us out asking for safety, a chance to positively influence someone this week, and Shooter’s ankle.

    Naked Man Moleskin

    Great to have Shortcake this morning, and T-claps to Hogsbreath for the EH. Like Hogsbreath, a navy guy and just as stout. During the Farmer’s carry mosey, he carried the block like a set of car keys.

    Frazier is a family name of Scottish origin meaning Strawberry – thus Shortcake