F3 New Orleans

Tag: Waterpik

  • B-Limps

    8 pax met at Gma’s house on the gloriously muggy morning.

    The attendance was a little up this morning, after Cowbell’s call to action on Saturday at the lakefront.

    The Thang:

    Mosey to parking lot for Quick Warm up:

    SSH x 20; IW x 20; Merkins x 20 all IC

    Mosey to the under pass for

    1 lap of hill repeats and 25 Burpees, Lunges, IW, Merkins, Plank J’s, and Skwaats after each

    Mosey back to the Flag
    Distance 2.5 miles according to Cowbell.

    COM: including Side ups, and V Ups x 25 and BB sit ups x 10 led by Zoo

    Zoolander, again showing his ability to heal like Wolverine, running hill repeats < 10 weeks post-op ankle surgery.

    COT, Name-o-Rama: Welcome FNG Handy, who is married to Zoolander’s sister. Prayer .

    thanks guys for letting me lead,

    Chewy.

  • SOAP Note

    Subjective: The pax arrived at Shovel flag, everyone was happy to see EiEi and Burgundy. They haven’t been around in a while.

    Objective: Warm up exercises including jane fondas, wife pleasers, Mt climbers and IW x 20 each. The pax then ran 3.something miles, and then finished up with 100 skwaats.

    Assessment: Cowbell and Waterpick are fast, they had to plank a long time waiting for Ei and YHC. There was a lot of grumbling about the 100 skwaats, but overall everyone enjoyed the run and seemed to tolerate it well.

    Plan: Lets do it again next Thursday!

    Thanks for letting me lead,

    Chewy

  • Diamonds In The Rough

    Warmarama:

    10 reps IC for each exercise:

    Toe Touches, Wind Mills, Imperial Walkers, Slow Squats, Side Straddle Hops, Seal Jacks,  High Knees, Butt Kicks, Forward Arm Circles, Reverse Arm Circles, Overhead Claps

    Mosey

    Circle Burp……

    All pacs formed the best circle that 22 guys could make. Everyone starts doing High Knees. Starting and ending with yours truly, when Pac shouts “DOWN,” all pacs do one burpee. High Knees commence until the next pac says down. Rinse and repeat until all pacs have done one burpee.

    Mosey to the Park

    7 of Diamonds

    Not sure if anyone found any diamonds, but I am pretty sure everyone found the bottom of their gas tanks with this one.

    Starting at one corner of the park, all Pacs will perform an exercise layed out by THE Manny for 7 reps.  Once that exercise is complete, all pacs mosey to the second “corner” of the park. The same exercise is completed for the same amount of reps.  Pacs mosey to the third corner,   rinse and repeat the same exercise and reps performed at the first two corners. Once everyone gets back to the first corner, plank it up until 6 gets there and then wait for the next exercise and reps to be distributed to the troops.  Here’s how this went down this morning.

    Round 1 – 7 Burpees

    Round 2 – 14 Merkins

    Round 3 – 21 Squats

    Round 4 – 28 Plank Jacks

    Round 5 – 21 Mountain Climbers

    Round 6 – 14 Squat Jumps

    Round 7 – 7 Burpees

    Mosey to the spot of the Circle Burp and get on your 6 for some Mary.

    Little Manny Crunches – 15 IC

    Freddie Mercuries – 20 IC

    Flutter Kicks – 10 IC

    Leg Lifts – 10 IC

    Puttins – 10 IC

    100s – 10 IC

    Absolutions – 10 IC

    Pacs break into two groups and Mosey back to flag.

    Special appearance by Capt Sparkles for the Circle of Trust. Thanks for treating the 22 Pac Turn Out to coffee Capt.

    The Hammer prayed us out.

  • When Life Gives You Cinderblocks…

    Everyone can finish the saying, “When life gives you lemons…”. But not everyone knows how to complete the saying, “When life gives you cinderblocks….” So let YHC help everyone out; “when life gives you cinderblocks, you use them in your workouts!!!”

    The PAX learned the truth of this saying this morning in a more than intellectual level. And even though this workout was very difficult, I would argue that all the blame should be placed on TurboTax. For he’s the one who lent me his cinderblocks. I take no responsibility, Turbo should have known better.

    So after a disclaimer was given, the fun began.

    Warmup

    Side straddle hop In cadence to 52! I wanted the pax to remember Dredd’s saying when he came down for our GrowRuck, “Be prepared for the expected, but be ready for the unexpected.” Doing side straddle hops to 52 definitely drove that idea home.

    Then we did:

    Windmills in cadence, and a shoulder series warmup in cadence.

    The Thang

    Moseyed to the opening before the bridge where the Grundymobile was parked with the aforementioned cinderblocks. But first we did something called the welsh dragons.

    Welsh Dragons: Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We went until We reached 10 reps each and covered 30-50 feet.

    Then the Q realized he had left the keys to his car back at the flag… So the Pax got a 5 minute plank/rest while the Q ran back to grab them. I’m sure everyone held a plank the whole time…

    Upon returning, the grundymobile was opened and the cinderblocks were distributed. It was time for the main event. Everyone partnered up (some teams had 3 people), and we did a Dora 1, 2, 3 with cinderblocks. Round 1 (100 step ups on to the sea wall with the cinderblock) partner 2 ran to the walkway and did 3 burpees and returned to take over the rep count. Round 2 (200 kettlebell swings), and round 3 (300 overhead presses).

    There was much pain involved but kudos to all of the pax for pushing through! We returned the cinderblocks and moseyed/walked back to the flag for some Mary.

    Like the beginning of the workout, be ready for anything. Like Little Manny crunches in cadence to 53!!!

    Circled it up and Manny closed us out wonderfully.

    Great job everyone!

    Until next time, Grundy

  • Routine break

    Backblast will be like the beatdown, just a routine break at work.. It shall be brief and to the point so here it goes..

    Warmup

    10IC Torso twist, 10IC Scorpion kicks, Down dawg stretch with right leg high and left leg high.. 10IC SSH and 10IC Butt kicks..

    Thang

    Standard route through ole Mandeville with 4 breaks in the run. 3 taking place at the corner of Monroe and Massena Street to drop for 5 Merkins, 5 eight count body builders and 25 LBCs. One on the run down, after the circle, on Sunset pier and again at the corner on the return to the AO..

    Upon return the PAX completed 20IC Freddie Mercuries, chill cut Plank with right arm high and left arm high.

    count, announce, COT

    Appreciation to Waterpik for 🙏🏻 us out!!

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • Roots

    When planning today’s beatdown, YHC decided it might be a good idea to get in touch with our roots. With that in mind, YHC revisited the roots of the Milestone March. Of course Bushwacker, ever the commentator, accurately pointed out that YHC was not around when the roots were planted by Senor Butt Splice et al. at the Milestone Marsh. Who cares? Not me. And off we went into the Gloom.

    Warmup

    SSH, Arm Circles, Squats, Imperial Walkers

    Thang: 1 minute merkins, 1 minute Big boy sit ups, then timed 1 mile run to the seawall and back.

    Mary:

    Flutter kicks, Hello Dollies, 1 minute Plank, Crunchy Frogs.

    I think I may have forgotten some exercises that we did because that BB is awfully short.

  • Traditional Scramble With A Few Untraditional Faces

    Sometimes taking a Q is just a way to ensure you actually post to the beatdown, which was the case for YHC and the Scramble yesterday morning.  Luckily, six other men required no such motivation. Well, I say six, but really there were only 5 others until the final minutes of the beatdown.  You can guess which man forgot the start time this morning (but did end up getting in most of the run!).

    Also of note, our favorite bickering couple returned to the fold, Chewy having convinced Ei to come back out of retirement for the seventh time by signing up for a half marathon and all the training that went along with it.

    Alright, warmorama: copperhead squats, good mornings, toe touches, torso twist, arm circles, SSH, all x12 IC

    Then, off on the traditional route.

    It should be on record that Shooter was part of the “gazelle club” on this particular morning, taking the lead with Pik as the rest of the PAX fell behind at a more leisurely pace.

    YHC ran with Demo, who had for some reason decided he wanted to completely annihilate himself before his family vacation: after a long period of inactivity, he posted for Grundy’s grueling cinderblock beatdown the day before, took an 11 mile bike ride that night, and then got up early to do this 5k.  I’m sure his M will be pleased that’s he’s incapacitated for their trip.

    Finally back at the flag, a mysterious figure that we had passed near Sunset Point revealed himself to be none other than the only member of the PAX to successfully be renamed (you don’t count, Jose, as YHC believes you’re still officially “Mourinho” on all legal paperwork).

    On our six, we closed it out with some Mary: Flutter kicks, LBCs, 100s, Hello Dollys, Rosalinas, and crunchy frogs, all x20 IC.

    COT, with announcements to sign up for the upcoming Iron Pax, and Pik prayed us out.  T-claps to Chewy, who stepped up to take Saturday’s Q (I figure if I keep applauding you, Chewy, you’ll be forced to make sure you have a sitter…). Thank you men for posting, for the great conversation, and for the always enjoyable run!

  • All we need is “one”!

    With the Sky illuminating from heat lightning, YHC arrived at the Marsh to plant the shovel flag.. Expecting all the regulars to start appearing as time approached, only “one” ever so consistent Waterpik moseyed up out of the darkness. Respecting the time we dove right in with some warmups..

    12 IC Imperial Walkers, SSH, Toe Touches and Scorpion kicks. 20 IC Butt kicks and Arm circles..

    Mosey around the block returning to the monkey bars. :20 ISI hold followed by :20 of pull-ups. R/R 5x. ISI complete at 1:40 and somewhere in the ballpark of 30-50 pull-ups YHC with the lesser and Waterpik claiming the higher rep count. Moseyed around the block returning to the court for some suicides sandwiched with an exercise between.

    P1 ran half court and full court suicide while P2 did named exercises. F/J

    Flutter kicks, Merkins , Burpees, Putin’s, LBCs, Squats, Sister Marys’s, Jump Squats, Bobby Hurley’s and Mountain climbers..

    With 6 mins remaining PAX completed Mary.

    1 min Plank, 1 min alternating left arm/right arm, 1 min Plank and finished with Nolan Ryan’s 10 IC left/right..

    Appreciate your discipline to always post the Marsh Waterpik!

    Also your energy to push the Q past his limits!!!

    YHC prayed us out

    👍🏻👊🏻✌🏻 till the next Gloom!!!

  • When You Gotta Go…

    Mid 70s never felt so humid! How foolish to suppose that a respite from the summertime blues would result from an unseasonably cool beginning to the eighth month of 2019. And speaking of beginnings…

    WARMORAMA

    x10 IC:

    Toe Touches

    Torso Twists

    Imperial Walkers

    SSH

    Windmills

    THANG

    The prescribed scramble route was taken in earnest by the cavalier band of brothers, which included the long lost Pelican! After a near miss early on by a Charger which obviously couldn’t conceive of pre-dawn runners on the streets of it’s neighborhood, the trio of Steve, Cowbell, and the road warrior Waterpik were off to a respectable 8:25 pace. Meanwhile, Pelican and YHC were tangled in conversation over the merits and/or faults of letting females into traditionally all male organizations such as scouts and military.

    Upon exiting Sunset Point, Q’s bowels suddenly reached critical mass! Instructions were quickly proffered for Pelican to lead ISI for the day, as a super-scramble was made to the providentially placed port-o-potties.

    While back at the flag, Waterpik was making Shooter-inspired sweat angles, Steve was making Grundy-inspired form corrections, and Cowbell was having Bushwacker-inspired diarrhea of the mouth…or so YHC could only imagine!

    MARY

    At the exercise area, PAX did LBCs while each man bear crawled across the space and back. Similarly, was Freddy Mercurys/Bunny Hops, and Leg Raises/Duck Walks.

    COUNT/NAME

    Pelican prayed us out and the PAX dispersed to greet the day.

    Thanks for your patience with the Q today guys!

    *Alternate title: I Really Hate to Poop n Run, Guys

  • Granny Clips Coupons

    This past weekend, YHC bumped into a friend, T shirt drenched with sweat, who said he had just come from a Cross fit workout. As my friend recounted the workout to me, I realized I could recycle at least part of this cool beatdown at Granny’s on Tuesday. Or, at least that was the idea. The cross fit workout consisted of a 1 mile run, and 10 sets of the following 3 exercises. 10 thrusters with a 75lb weight., 7 burpees, then 7 pull ups. WOW! That sounds brutal.

    With ISI always in the back stiff, err… the…the back of the mind, YHC added an F3 twist and lots of ISI to the beatdown and here’s what it looked like. The PAX Circled up at shovel flag, firmly planted by Shooter in the gloomy soil at the Mandeville Trailhead. After a brief warmup, it was time for some circuit training. 15 sets of the following:

    5 Thrusters with Coupon (cinder block), then

    run up stairs, then back down and over to bike path for…

    a 15 yard bear crawl, then…

    pop up and mosey over to wooden stage area for 3 box jumps, then mosey back to shovel flag for:

    1 minute plank.

    rinse and repeat, starting w/ thrusters again.

    Just barely got done with all 15 sets to complete ISI for the day. For those of you stiff bastards following along with ISI, we have one more day…

    Thanks guys for following my lead and thanks to Shooter for praying us out!