F3 New Orleans

Tag: Waterpik

  • Little bit of this, little bit of that – from Akbar

    6 HIM got the week started out right on a beautiful cool morning at the Marsh.

    Warm up – SSH, Arm Circles, Self-Love

    Mosey to rips stopping along the way for more warm up exercises x10 IC

    Line up at the Lakefront wall for 2 sets of 7’s.

    1. Freak Nasty and Squats, run from wall to Rips, up the stairs, 10 calf raises, return

    2. Reverse grip Irkins on the wall, and Superman’s at Rips.

    Mosey to the poles under Rips for 3 sets of 10 count holds. Handstand, Al Gore, Mission Impossible

    Red Barchetta back to COT: Sprint 1 block, 50 reps, rinse and repeat to 10 reps.

    50SSH, 40 LBC, 30 Mountain Climber, 20 Merkins, 10 pullups

    Count, Name, and YHC prayed us out with thoughts of Shooter’s daughter in law and her baby check-up appointment.

    Announcements: Spartan in 2 weeks, Manny will have some courses setup this week on the playground across from harbor Field, sign up to Q.

    SYITG,

    Akbar

  • Back to Routine – from Shooter

    Doubled the count from last Thursday.
    Six runners of different paces and two Ruckers.
    Weather was mild and after brief warmup and chatter PAX ran the old Route.
    Returned for Mary.

    Count, announce and COT

    Until the next Gloom 👍🏼✌🏼✌🏼!!

  • Restless Legs – from Akbar

    Restless leg day celebrates those of us, YHC included, who can’t stop shaking a leg while sitting still.

    Warm up: SSH, Grass Grabbers, arm circles, Self-love,, shoulder claps, other things.

    Head to the pull-up bars for four sets of 10 pull-ups and 10 hanging leg raises.

    Moses to the lakefront stopping at each intersection for 10 Markins 10 squats, with every other street corner, cobra or tempo style merkins and squats.

    To the wall for four sets of freak nasties, shoulder taps, step ups, SupermanS, IC

    Return the way that we came with previously mentioned the same exercises.

    Mary at Center Court for LBC and 5 second plank

    Count, name, YHC prayed us out with intentions for family, Pelicans son, and my cousin.

    Announcements

    Spartan race, October, The Manny has the Q on Saturday, several races coming up for the fall.

    SYITG,

    Akbar

  • May, I have your attention please! – from Shooter

    With beautiful conditions on this gloom, 6 HIMS decided to take the red pill 💊. YHC arrived with dice, rope and block in hand. We circled up for some warmups of Good mornings, Toe touches, cherry pickers (don’t follow the Q), Abe vogoda’s, and arm circles. Made a warmup lap and returned to center court for instructions. I thought I was explaining well but you know if don’t come out quick enough Jose10k will surely let you know… Funny thing was this educator would still need more instruction along the way..
    Alternated 2 PAX at a time for rope and coupon work of overhead press and curls for the girls. Block work was the timer. Other PAX took turns rolling the dice for stated exercises. After all 6 completed we took a lap R/R until we all got in the work.
    Finished with plank and 20 2/1 mountain climbers and 10 2/1 peter Parker’s.

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

  • Well that was close!!! – from Shooter

    2 Ruckers and 4 runners took the red pill 💊 and got some work in on this Gloom.. YHC met Hammer for some pre Spartan. As always it did not disappoint. I just wish the pull-ups would get easier at some point but they have not to this point so just get em done..

    Ruckers 20 out and back and Runners down the sidewalk to Monroe and through Golden shores foregoing back to Monroe and down Messina.. Close call with 2 converging cars at the turn on Monroe but thankfully no issues.

    We returned on time and wrapped up with Hammer praying us out.

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Wha ya at? – from Waterpik

    The crowd was Smaller than usual this morning at the scramble. chewy was the only Rucker, and the dedicated spartan training that had become regular has been on hiatus for the past couple of weeks. The pax had cooler temps this morning. We ran 4 miles.

  • Thunder Moon – from Akbar

    YHC arrived a few minutes early to Jose10k on the pull up bars and Hammer/Pik stretching after their run. Regular Milestone Marsh run this morning to the Lakefront and back.

    Warm Up: SSH, Self Love, Arm Circles, High Knees, Butt Kicks, Toe Touches, Windmills, Imperial Walkers

    Playground for 3 sets of 10 Pull Ups and 10 Copperhead Squats

    Milestone Marsh run to the Lakefront stopping for Stone Mountains and Supermans x 10 OYO on blocks 1 and 3, x 15 on blocks 2 and 4

    Arrived at the Lakefront Wall for the Thunder Moon. Full moon on the right with heat lightning on the left. Bulgarian Split Squats each leg, Freak Nasties, and Dirkins IC x 10 each for 3 rounds. Substituted Irkins for Dirkins on the last round.

    Rinse and repeat on the mosey back for some Mary.

    Hello Dolly, Rosalita, Heals to Heaven, Seat Angels, LBC, LMC, E2K right and left – time called.

    Announcements:

    Captain Sparkles 911 beatdown at Grandmas House 9/10. Bring a weighted pack for 91 Memorial. Various runs in the fall, 2 months to Spartan race.

    YHC prayed us out with intentions for Hammers friend whose child almost drowned – for a safe recovery. Prayers of thanks and intentions to lead those around us.

    SYITG,

    Akbar

  • Promise made. Promise kept… – from Shooter

    I know what you thinking with the title of this BB.. Who is this YHC? Is he a politician of sorts? Absolutely NOT, and we are not going there anyway.. Simply put, the previous day a promise was made and this gloom a promise was kept.. YHC expressed in his previous BB he would be incorporating the No Cheat Merkin to the PAX he leads and today was the day.. Thanks again VTach!!
    Brief warmup of 15IC seal jacks, arm circles, butt kicks, SSH, Abe Vogadas and 10 OYO No Cheat Merkins.

    Akbar, Chewy and Russo rucked out and returned. Jose10k, Steve, Waterpik and Q ran the standard route with a loop and some modifications along the way for the PAX to finish up at the same time. Once back at the AO we finished with 10IC LMCs, alternating L/R elbow to knee and 20IC flutter kicks closing with NCMs 10 OYO..

    Scramble was Hammerless for the first time in a while, in fact no one could put a date on it because of his consistent presence.You were present in thought brother and missed in chatter.

    Chewy closed us with prayers for Jose10k’s prior student Chance and safe travels for my son’s return to North Carolina.

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

  • Welcome to Hazzard County! – from The Duke of Hazzard

    Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.

    WARMORAMA

    YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
    SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYO

    THANG

    Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
    Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
    Bear Crawl back, 10 Merkins
    Duck Walk, 10 Merkins
    Crab Walk, 10 Merkins

    5 Burpees OYO

    Mosey to Noah’s Ark

    5 Burpees OYO

    Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.

    5 Burpees OYO

    Mosey to Gazebo

    5 Burpees OYO

    Fireman Drag
    Same partners, P1 drags P2 to designated point then switch and return

    5 Burpees OYO

    Mosey to flag

    5 Burpees OYO

    100 count Circle Merkins
    100 count Al Gore/Jump Squats
    100 count Tanked Up’s Down Ups

    5 Burpees OYO

    MARY

    XY’s
    On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)

    WWI Snow Angels
    WWI Sit Up, Snow Angel w/ arms & legs slightly elevated

    Foxhole Merkins
    Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll left

    Plank 30 seconds – 5Merkins – Plank 30 seconds R&R until time

    COT
    Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!

    Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!

  • Merkins and Peter Parkers – from Waterpik

    It was the last gasp of summer for st Tammany parish and teachers such as Jose 10k who had to jet right after the workout to get to school. For F3, nothing really new was on the docket – it was just merkins and Peter Parker’s inter
    Mixed into every turn the pax took on its 4 mile route for the old mandeville scramble.