F3 New Orleans

Tag: Waterpik

  • – from Akbar

    Another swing in the weather brought an extra man out today. 4 strong taking a trip to the lakefront via the original Milestone Marsh Mile.

    PAX: Fletch, Waterpik, Hammer, YHC

    Warm up: the usual, adding Swimmers for Einstein, trip to the playground for Pull Ups and Hanging Knee Raises

    Thang

    40’s was the theme today, and we stopped at each intersection for 4 exercises x 10 mostly IC at 4 intersections. If you’re not Jose 10k, that is 40 reps at each intersection..

    To the wall: Tempo Merkin, Monkey Humpers, Copperhead Squats, Plank Jacks

    At the wall: 2 sets of Freak Nasties x 10 IC

    Return to the Marsh: American Hammers, Sister Mary Catherine’s, Superman’s, Wide Merkins

    1 more set of Pull Ups and Hanging Knee Raises

    Mary: Leg Raises, E2K each side

    Count, Name, and Fletch prayed us out.

    Thanks for following the lead – See ya in the next gloom!

    Akbar

  • What the Ruck is going on you Ruckers? – from Shooter

    Well, I expect the runners at the Scramble. Where are my Ruckers at? Hogsbreath has stayed committed even after the RCR.. So, I ask again but more specific where are my Mandeville Ruckers at?
    Thats the theme of the morning as 5 HIMs moseyed through Mandeville, eventually running into 1 Rucker on Messina.. Prior to the mosey a light warmup of 10IC and 15IC Mummy kicks, Selflove, Butt kicks, Seal jacks, Good mornings and some run stretches.. We returned to the AO and completed 5mins of 10IC Mary Little Manny crunches, L/R elbow to knee F/J, heels to heaven 10 OYO and Nolan Ryan’s L/R F/J finishing with a Waterpik go too 20 Merkins..

    Appreciate the post and see you in the Gloom!!
    👍🏼👊🏼✌🏼!!

  • Knowing what you don’t know is more useful than being brilliant. – from Akbar

    4 Pax in the gloom this morning, welcoming back Julio and Moby Dick. The title has nothing to do with the beatdown, beyond sharing knowledge. Still a lot of work on the playground, but the basketball goals are up in preparation for Marsh Madness.

    PAX: Akbar, The Hammer, Julio, Moby Dick, Waterpik.

    Started with the usual warm up consisting of SSH, Grass Grabbers, Arm Circles, Self-Love, Imperial Walkers, and Windmills.

    Head to the playground for 4 sets of pull ups and squats.

    4 corners around the big block stopping at each intersection for Hand Release Merkins, Sumo Squats, and Superman’s x10 IC. Ditching the HR Merkins for 2 corners with regular Merkins.

    Head to the benches for Freak Nasty, Bulgarian Split Squats, and Irkins x10 IC

    4 corners on the court: Stone Mountain, Shoulder Taps, Overhead Claps, and standing shoulder fly’s x 10 IC. Threw in a couple of backwards lunge walks, and headed back to the benches for another round of Freak Nasty, Bulgarians, and Irkins.

    Center court for Mary, consisting of Hello Dolly, Rosalita, Wife Pleasers, and Little Many Crunches.

    Count, Name, and Hammer prayed us out.

    No Announcements

    Thanks for the post!

    SYITG,

    Akbar

  • We Were Runninggga or Let Hydrants Be Your Guide – from Bushwacker

    Signed up, semi-planned, but am I really…?🤔

    WARMORAMA

    X10, IC: Darn near every warmup exercise in the book!

    THANG

    OYO mosey towards the beach stopping for 10 Burpees at each hydrant. At the splash pad we circled up for “Raider Pride”, the football drill consisting of running in place and dropping and popping up in turn.
    Returning to the flag doing 10 Jump Squats at each hydrant, and circled up for Al Gore/ Jump Squats.
    Headed in the other direction past the Shaft and over the bridge, doing 10 hand release merkins at each hydrant (and maybe 1 or 2 imaginary ones).
    Circled up for Plank/Merkins.
    Return with 25 SSHs per hydrant.

    MARY

    12 sweet minutes of classic core featuring such hits as LBCs, Flutter Kicks, and 100 100s!

    COT

    Count/name/announcements/prayer

    Gratitude

  • It is done! – from Shooter

    Well the Scramble has lost some excitement from the previous weeks numbers, however 6 HIMs still took the red pill 💊 on this beautiful Gloom.
    With 7 days remaining for RCR and every man having different goals to finish. YHC made sure to at least give each man 4.33 miles this morning. Arrived with Steve already out there logging miles and Hammer stretching preparing for the run..
    0515 came and after some warmups of 10IC Imperial walkers, SSH, MC, Superman’s, selflove, Cherry pickers and Scorpion kicks.
    Bushwacker and Hogsbreath rolled in hot..
    YHC was able to finally keep the PAX on the newly completed sidewalk down to Monroe and zig zagged back through Mandeville and returning to AO.
    Lots of great chatter..

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

  • Two Kings and a Joker – from Russo

    Temp was below 40 for the entirety, what YHC feels is the last bit of cold weather we’ll see for a while, but I’ve been wrong before.

    Warmup – all IC 10x

    – SSHs
    – Arm circles
    – Toe touches
    – Cherry pickers
    – High knees
    – Self love

    Thang – Deck of Death (count and exercise based on card turned over)

    The deck provided the inspiration for the title: YHC the Joker was joined by two kings:

    (1) Steve – King of making it look easy. I don’t doubt that he struggles on occasion. But you’d never be able to tell it. Effortless floating from one to the next. Smirking the entire time.

    (2) Waterpik – King of Form and perfect execution. Flawless. Even the most demanding judge is mystified by the way he fully executes. No shortcuts. Watch him jump squat. While YHC is struggling to get down to a 135 degree angle, he’s headed all of the way down and back up. Amazing.

    Back to the deck, we split the deck into 3 groups for rounds. Rounds included:
    Spades – durkins
    Clubs – freak nastys
    Diamonds – Bulgarian split squats (2 is 1)
    Hearts – leg raises

    Spades – shoulder tap merkins
    Clubs – calf raises (2 is 1)
    Diamonds – SMCs
    Hearts – Crunchy frogs

    Spades – step ups
    Clubs – Monkey Humpers
    Diamonds – jump squats
    Hearts – box cutters

    Before and between rounds, we moseyed around Granny’s to accumulate some mileage.

    Mary (all 15x)

    – LMCs
    – Gas pumps
    – Penguins
    – Heels to heaven
    – Flutter kicks

    Finally, 3 calf raises each step of the pilot house.

    COT, name-o-rama, announcements and prayer closed us out.

    SYITG

  • Nashville Nasty – from Akbar

    17 showed up today to a warm 61 degrees, the first real sweat in the past few months (except for Russo). Tiga showed up from a recent beatdown in Austin where he was named, jumping right into the fold like he’d been here a year. A surprise comeback from Captain Sparkles was a pleasant surprise.

    4 came jogging up from the pre-thang and we were ready to go.

    Warm up:

    SSH, Arm Circles, Self Love, Imperial Walkers, Grass Grabbers, High Knees

    Grab blocks from the truck and rifle carry to the fire hydrant for 8 ct Rocky Balboas x10 IC, and jawbreakers (alternating Merkins on the block) x 10 OYO.

    Run stairs at Rips, 10 calf raises at the top, return to the blocks.

    Raffle Carry to Noah’s Ark for the Nashville Nasty

    YHC was on a business trip and decided to attend a beatdown in 20° weather with snow on the ground in Nashville. It was cold, but warmed up quickly due to the ascending reps beatdown. It was love at first sight.

    The Nashville Nasty

    6 exercises, 10 reps each, run Noah’s Ark = 1 round. Increase 1 rep each round.

    Lots of Mumblechatter which lessened the pain.

    Grundy was out of the gate first as usual, and we all endured the pain for around 30 minutes. YHC’s unofficial count for most was up to 7-8 rounds, equaling over 500 reps.

    Head back to the flag with a Rifle carry to the fire hydrant, for 2 exercises x10 IC. Maybe Mountain Climbers and Rosalitas, but not quite sure.

    Put up blocks and circle up for Mary x10 IC

    Hello Dolly, Rosalita, Dying Cockroaches, Penguins, Heals to Heaven, Nolan Ryan’s, Jane Fonda’s, 8 count Merkin mountain climbers.

    Count, Name, and Waterpik prayed us out.

    Coffeeteria at Book and the Bean was well attended, with Steve joining us after his run. Grundy brought cookies for all.

    Announcements

    Run Cajun Ran- log your miles
    Krazy Ivan- Saturday Feb 17th

    Thanks for following the lead gentlemen! 👊💪👍

    SYITG- Akbar

  • Well that changed quickly! – from Shooter

    YHC rolled up to 2 PAX in Hammer and Waterpik at the Scramble expecting to have a light showing. Out of the darkness Jose10k and Steve appear and the the headlights just kept coming in. Before long the PAX quickly swelled to 10 and so we did a simple warmup of Imperial walkers, SSH, Grass grabbers, Good mornings and Seal jacks..
    Route was down toward Monroe and zig zagged our way through the streets while 4 PAX Rucked out for 20 and back.

    Appreciate the great showing the last two weeks gentleman. Let’s keep it up..

    Keep checkin Slack as Hogsbreath will posting a date at the 007 for his 40 year birthday beatdown to come…

    Until the next gloom 👍🏼👊🏼✌🏼!!!

  • It’s The Most Wonderful Time of The Year – from Steve

    Pik strolled up to the Scramble this morning to find a pax of 9 already huddled (and another with his weathered Charity sweatshirt coming in hot), and he wondered what the hell was going on. Then he remembered, oh yeah, IT’S FEBRUARY.

    That’s right, the second most wonderful time of the year, where if you miss one day of running, you realize you’ll need 8-10 miles the next day just to make up for it. Or, if you’re Frank, simply run a full marathon instead of a half (and, of course, 4 murphs instead of two).

    Anyway, big pax assembled today for the start of RCR 2024, even turning some ruckers (JV and Russo) into runners, and bringing out old familiar (yet clean shaven) faces like Chewy.

    Lakefront route today, all the way to Girod to get us a little past 4 miles. Went a little over on time also, my apologies fellas.

    COT with straggler ruckers still rolling in, and Hammer prayed us out. T-claps to all the pre-thangers – Jose, Hammer, Waterpik.

    Don’t forget to log your miles: https://www.runcajunrun.com/mileage-log/ It is a leap year, so hey, with that extra day now is the time to shoot for the RCR record of 403 miles.

    Oh, and even though there’s been no buzz about it and no one even knows where the hell the Freedom Hammer lives and there’s an event in Thibodaux that morning, the Krazy Ivan is indeed still happening on Saturday, Feb 17th, at 8pm. If you don’t have a tank top, Sogo can probably lend you one.

  • The Regular Route – from Akbar

    3 Amigos, warmer weather, regular route running the mile down to the Lakefront and back from whence the AO got its name. Sore from head to toe after Saturdays rainy beatdown, QIC’s plan was to focus on everything else but chest and legs. Well, things don’t always go as planned.

    Warm up: SSH, Mountain Climbers, Grass Grabbers, Imperial Walkers, Arm Circles, Self-Love

    Playground: 3x 10 pull ups and 10 squats. The mulch was removed which made us jump a little higher for the pull up bar.

    Milestone Mosey to the lakefront, stopping at each intersection for Merkins, SMC, and Supermans.

    Wall: Dirkin, Freak Nasty, Step ups, Bulgarian split Squats, x10 IC regular, lunge walk to the tree and back, repeato Copperhead style.

    Run back for Mary at center court. Heals to Heaven, Hello Dolly, Rosalita, LBC until time.

    Count, Name, and YHC prayed us out.

    Announcements: Run Cajun Run – sign up.

    SYITG,

    Akbar