F3 New Orleans

Tag: Waterpik

  • Block of Ages – from Akbar

    Good to see the Whacker return to the Marsh this gloom. 5 men suffered the humidity with a block beatdown, and we all got better for it.

    Warm Up: SSH, Imperial Walkers, Arm Circles, Self Love, Shooters Self Love, Toe Touches, Grass Grabbers, Windmills, run to the stop sign and back.

    Thang:

    Chest Press, Goblet Squat, Curls, Shoulder Press x15 OYO, descending by 1 each round. After each round, mosey to the playground for pull ups and 10 second dead hang. Run to the stop sign and back.

    Rinse and repeat until time.

    Whacker waxed us all, and Dark Wing prayed us out.

    Announcements:
    Spartan October, multiple races through November.

    Thanks for the post! SYITG – Akbar

  • The Name Fits – from Waterpik

    Speedy Gonzalez. Yep that’s right! When he shows up for the scramble, the average
    Minute per mile decreases drastically. As in today, where he and Steve ran the last mile of the weekly 5k at a brisk 7:00 per mile. To put it bluntly, the man can move.

    The rest of the Pax ran the lakefront route today 3.7 miles at 9:00 minute a mile pace.

    Ruckers and runners, we had both.

    SYITG

  • A round of this and a round of that should do it!! – from Shooter

    YHC implemented some of the ISI for those participating in Zoolander’s July challenge.. After a brief warmup of Cherry pickers, selflove upright and 90 degrees, toe touches and Grass grabbers the PAX made the block.
    Returned for 5/10/15 pull-ups, Merkins and jump squats.. Loop around the block. Bear crawl suicides (half court) while each PAX cycled through the jump rope.. Loop around the block.. True suicides with 10 Merkins on the finish cycling through the jump rope..
    Finished with choice of plank hold for a minute..

    Closed with announcements and prayers for our Country from the PAX.

    Appreciate Waterpik taking us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Come early come late the PAX will be there.. – from Shooter

    YHC arrived with Hammer, Steve and Ballz Deep well underway knocking out some ISI Burpees before the 0500 Spartan training.
    Hammer led us through a brief warmup and then 15 mins of rifle carry, disc carry, pull-ups, hangs, knee ups and Burpees. Russo, Waterpik and Akbar arrived so the time came to get them warmed up and ready for the streets of Mandeville.. After Cherry pickers, selflove 90, wide grass grabbers, Toe Touches, butt kicks, high knees, Abe Vogdas and seal jacks.
    As we were ready to start, Chewy turns the corner to join Russo and Akbar to go rucking..
    Normal route with 2x loop and 20 out 20 back.
    Waterpik, Steve and YHC set a comfortable pace throughout, while Hammer and Ballz Deep ran and stopped every 5 mins for 10 Burpees. Returned to the AO and closed with LBCs holding to 10, flutter kicks to 10 then hold for 10 around the group for 2x. Min plank closing with 10 OYO pickle pounders..

    Announcements, intentions and COT..

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

  • Dang, I need to turn off my music for this conversation!!!! – from Jose10k

    5 HIMS took the red pill this morning to get out of bed early to push themselves to get better. A cool 76 degrees outside in the gloom was a nice “break” from the heat.
    Warm-ups- the usual
    The Thang: A slight version of Steve’s nickels and dimes. We ran from the marsh to the wall and back, stopping at each intersection to do 5 burpees, 10 leg lifts, and 10 big boy sit-ups. We back peddled, lunge walked, and just jogged from stop sign to stop sign. The conversation centered around this weekends assassination attempt of Trump. I had to turn off my music, yes you heard that right, the music was off. Who done it, why, which party, conspiracies out the wazoo. It all stunk bad, wait, that was Hammer with his usual morning gaseous releases. Finished up at the marsh for 3 minutes of pull ups. COT and Hammer prayed us out with special intentions for our country. In total: 55 burpees, 110 big boys and leg lifts. Hammer and myself added some regular and krakken burpees beforehand. Thanks for letting me lead and/or reading this backblast. SYITG

  • 6 Corners – from Akbar

    PAX: Akbar, Waterpik, Fletch, Shooter

    Great to see some part time visitors this gloom with Shooter on hiatus from Hanz and Franz Monday with Tank, and Fletch off of work. Hammer was fart sacking with much needed recovery from Spartan training. After some greetings and mumblechatter, we got started with Self-Love, Arm Circles, SSH, Grass Grabbers, Windmills, hillbillies, imperial walkers, 10 count hamstring stretch.

    Lunge walk to the Playground – 3 sets of 10 pull ups, 10 Hanging knee raises, 10 Merkins OYO

    Lunge walk to the street – for 6 Corners

    Starting out at Livingston, left on Marigny to Madison and back. Different counts and variations at each intersection consisting of Stone Mountain, Superman, Apolo Ohno. 20 to 5 on Q’s call – IC and OYO.

    Mosey to the benches for: Freak Nasty, Bulgarian Split Squats, Dirkins – 2 sets x10 IC. 3rd set was a 40 count hold in the middle for each exercise, dropping to 20 count hold on Dirkins – we were spent.

    Mary – Crunchy Frog, Jane Fonda, Hello Dolly, Rosalita

    Count, Name, and Fletch prayed us out
    Intentions: Little girl who lost her sister and mom in the weekend Amber Alert. Bird’s extended family with the loss of his brother’s son. Pik surgery this week.

    Announcements: 4 on the Fourth, 911 run, Spartan Dallas race in October, YHC 5 year anniversary next Saturday.

    Always a pleasure to start my week out right with y’all.
    Until next gloom – Akbar 👊💪

  • A Mini Spartan at the Scramble – from The Hammer

    The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
    One runner: Waterpik
    3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
    I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
    COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG!

  • A Mini Spartan at the Scramble – from The Hammer

    The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
    One runner: Waterpik
    3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
    I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
    COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG!

  • WE ARE F3 – AROO AROO AROO!!! – from Bushwacker

    This fall, some of the PAX of the Northshore will be CSAUPing at the Spartan Beast obstacle race near Dallas. There is a palpably intense excitement in the air and this beatdown was designed to make sure all in attendance felt it. YHC, along with some some kind and committed brothers, arrived at 5:15 to begin setting up. We just beat the pre-thangers back to the flag in time to get things started promptly.

    WARMORAMA

    Warm up consisted of briefly attended tabata, and a garbled pronouncement of rules, regulations, and “the way things aughta go”, which, thanks to Jose’s requisite comments and interjections of others, were immediately and throughout the course disregarded, slightly adopted, and outright ignored. But a great challenge was mostly bested and a fun time was had by all teams of 2 who attempted.

    1. Tire Shuttle – step in each of 6 tires while running through (QIC tripped and fell so never assume anything is TOO easy!)
    2.Sandbag StepUp – holding 50lb sandbag, 10 Step Ups on sea wall (MAY have forgotten to mention the step up part)
    3. Bucket Carry – 5gallon bucket filled with sand carried out and back
    4. Sledge Hammer Slam – 15 wacks on the tire with a 10lb maul
    5. Tire Toss – 2 tires tossed individually out and back
    6. Sled Drag – 2 45lb plates on a minil sled pulled out and back
    7. Battlerope – 3″ battlerope slung up and down for 15 reps
    8. Rope Climb w/ Cowbell (not the short crunchy-frogging runner) – climb rope appx 12′ and tap the bell. As indicated prior to start, if a PAX was unwilling or unable to complete an obstacle, they were to complete 10 Burpees and move on. However, the rare and awesome challenge that a rope hanging from a tree posed caused a bit of a pile up by the time QIC and partner Shooter arrived. Immediately Shooter was pulled in by the tractor beam as well
    9. Dummy Drag – appx 150lb hose dummy dragged out and back
    10. Tire Pull – giant tire with long rope attached, pulled length of rope
    11. Spear Throw – in addition to the Rope Climb, Farmer’s carry, Sand Bag, flags and cones our own Zoolander (aka Chaka Zulu)supplied his new favorite toy to be thrown at and stuck into a foam target strapped to a tree. However, our honorary FNG, Al Gore, let us know with great protest that we were committing arbocide and proceded to take picture of the crime scene, and tear down the foam target for good measure.
    12. Farmers Carry – set of appx 30lb logs with handles carried out and back
    13. Tire Flip – giant tire flipped end over end out and back
    14. Sawhorse Hurdles – 4 8′ sawhorses spaced 6′ apart hurdled over

    Strong Work, great fun, fantastic teamwork!

    COT

    Count, Name, Grappler demurred praying us out in lieu of Rev Russo.
    Just a small taste of thing to come in October, gentlemen. Thank you for allowing me to lead you in tackling this Fire/Spartan obstacle course

    Post Script: Many thanks to the many hands who made light work of picking up the coupons!

  • Standards at the Scramble! – from Shooter

    7 HIMs posted on a mild Thursday gloom to get in some work. Arrived with Jose10k getting in some pre work, while Hammer was doing some stretches on his own. Out of the shadows arrives Waterpik with his pre mosey to the Scramble. BD came over through the park with ruck sack in tow, as Chewy walks up with a Ruck as well. . Oh wait, what are these late headlights coming in. Has Cowbell returned? Negative, its Bird rolling in Hot as the warmup is under way..

    15IC SSH, Hillbillies, Windmils 10IC Bridges, wife pleasers, glute stretch and hold.

    Ruckers 20 out and back, while runners journeyed original route adding an extra loop through the Hermitage. Runners had some time to spare so completed 20IC Elbow to knee left/right, LBCs and 20 Merkins OYO..

    Annoucments: BEAST and don’t forget the shirt order.. Hammer has the Q Saturday and PickAxe may be part of the planning so prepare..

    Chewy closed us out with COT and until ther next Gloom 👊🏼 👍🏼✌🏼!!