F3 New Orleans

Author: Bushwacker

  • ONE, Two, THREE… Grumble Grumble

    Coming in hot, QIC took measures to cover warmorama in case I was “Cowbell Hot.” Pulling up at 6:29, though, reliable Steve had already gotten things under way.

    WARMORAMA

    continuing where Steve left off, we ran through some T Stretches, Goofballs, Windmills, Fire Hydrants, etc.

    THANG

    Staying where we stood we began sthe story of Pete and Repeat.
    5 rounds of…
    x5 Merkins IC

    x5 Jump Squats OYO

    x5 Freak Nasties

    x5 Derkins

    x5 Flutter Kicks

    mosied to the gazebo

    repeat

    mosied to the unit

    repeat

    some reps were increased, some exercises changed (burpees, box jumps and freddy mercurys). Now it didn’t take long at all for the crowd to start throwing out snickering comments, blasting interjections and general grumbles (and not just from our own Cobra Kai enthusiast Jose). YHC ignored the nay-sayers though, instead focusing on form and the intensity of the beatdown. After all, the point of this variety show was to get a focused work out in.

    After crossing the bridge for one more round, the PAX split into 2 lines and did a Burpee Indian run back to the flags where we had an equally intense Mary.

    COT

    After counting, names and announcements (pre Au Lait mini Murph at Hubie Galager park tomorrow , Krazy Ivan IV Friday at 8 at the gazebo, Run Cajun Run starting monday, and F3/FIA 30 min beatdown followed by drinks Thur Feb 25 6:00pm at The Gipper) the long lost Cobra prayed us out.
    Thanks for turning on the repeat feature with me today gents, it was an honor to lead!

  • If It Ain’t Broke…

    YHC arrived on scene to the double flags under the street lamp like a sign reading “Get ready to work!” Better yet, under the flags stood the recently returned Waterpik! We spent a few minutes catching up, very intentionally waiting with eager anticipation for the eventual arrival of Cowbell;) ….And no one else!

    Fair enough – QIC intended the same plan the same as the aforementioned late arrival anyway. After a warm up with 5 sets of x5 Burpees OYO interspersed, the crew took off. As interspersing goes, we figured to get 90 more Burpees in throughout the run, and 5 back at the flag.

    x25 Flutter kicks, Freddy Mercs, and 100 100s later, we circled up, and Waterpik prayed us out.

    Humble thanks for running with the Wacker

  • Twas the Gloom Before Christmas

    Twas the gloom before Christmas and all through the hood

    the scramblers were gathered though the weather was not good.

    The shovel flag was planted at the AO with care

    in hopes that the Q would eventually be there.

    The PAX nestled snug in their running attire

    while visions of coffee warmed them like fire

    Hammer and Pik donned their bright Christmas socks,

    Cowbell’s brains were a’dangling in his tiny shorts frocked

    With puddles abound there arose such a splatter

    We sprang from city hall like the rain didn’t matter

    Away down Massena Pik flew like a flash

    and along the route helped out by picking up trash

    With bright yellow shoes on his feet down below,

    Shooter’s pace was quite comfortable, easy and slow.

    When what to my wondering eyes did appear,

    but miniature Steve with his eyes all a’blear.

    With little young Cowbell so lively and quick

    running beside aforementioned Waterpik.

    More rapid than eagles Hammer then came,

    and talking and shouting Wacker called them by name:

    “Now, Shooter! now, Russo! now Hammer and Steve!

    On, Cowbell! on, Waterpik! a 5k we’ll achieve!

    To the top of the pier! And around the loop!

    Now dash away guys, but watch out for dog poop!”

    Now upon returning from our drizzle-soaked lark

    we closed with an indian run round the park.

    At COT Q spoke to those gathered round

    inspiring words with a Christmasy sound.

    Then away we all flew, coffeteria bound

    but Liz’s was closed, and Waffle House we found

    doesn’t close for Christmas or Covid, to do so

    would deprive us of Christmas Eve coffee with Russo.

    Then as soon we sat to discuss things with candor

    who should walk in but our buddy Zoolander.

    And I heard him exclaim as I walked out the door

    Merry Christmas to all and F3 ever more!

  • Where Did They All Go?! (Snip snip)

    Early birds were abound with Hammer in his usual cabin light- lit reading position, while Cowbell and Steve, one not to be outdone by the other, were both putting in some pre thang milage. 

    Hogsbreath and Pelican, like the grasshopper following the master, suddenly materialized from the gloom. 

    YHC and Pik doubled down one rolling in right after the other, and Bird just rolled up  and wondered if he had missed anything.

    WARMORAMA

    X15 IC:

    High Knees, Butt Kicks, Windmills, Cherry Pickers, Merkins, Squats

    THANG

    To help Cowbell with his self-imposed quest to hit the 1000 mile mark this year, QIC, quite poorly, explained the idea that the regular route would include the addendum audible, post-loop up W Beach to the lakefront then back on course. 

    The peer-pressure group of YHC, Cowbell, Steve, & Bird took off at a pace solely meant to keep up with the Jones’, and pulled up to the flags with mere minutes to spare.

    Meanwhile, the much more sensible crew of Hammer, Hogsbreath, Pelican and Waterpik weren’t quite sure how the hell the route had been altered exactly and, upon returning to an empty parking lot proceeded to waste no time with idle chatter. 

    MARY

    With just one minute left, the PAX hit The new Bushwacker favorite, 100 100s OYO

    COT

    With Bird dropping…RIM SHOT… we counted/named and Pik prayed us out

    FIA launch Saturday 7am at the Gipper

    F2 next Thursday at the gazebo on the lakefront at a time to been finalized by weekly emIl deadline.

    And last, but certainly not least, prayers for Hammer as he says farewell to his little swimmers today, that the only snips are the one’s he’s paying for!

    Thanks for another round at the pub, gents!

  • Babes in Toyland, er…Tabataland

    Never underestimate the power of thermogenisis! A beatdown temp in the 30s had the PAX seeing their collective breath as we got underway, but by the time we wrapped up COT it was collective steam that could be seen.

    WARM UP

    Several exercises, from Imperial Walkers to Cherry Pickers were performed IC x15 before grabbing cinder blocks and mosying up the street to the Dungeon (or Prison Yard or pick a name).

    THANG

    After partnering up, the tabata started with 30 second sets with 15 seconds of rest in between, ad infinitum. There were 5 stations to rotate around. There were 3 tires of varied sizes which the partners would flip back and forth to each other. The 2 cinder block stations were Squat Thrusters and Cinder Block Swings. After 30 minutes or so, we returned to the flag.

    MARY

    QIC wanted to make sure the PAX felt it by the time we were done. So we hit our 6’s 50 IC Freddy Mercurys, 40 IC E2Ks left and right, 30 IC Flutter Kicks, 100 OYO LBCs and 100 OYO 100s. Looking up to see some of the modification was all the inspiration YHC to push hard!

    COT

    After count off and nameorama, Cowbell prayed us out.

    Namaste

  • Quick Steppin’ and Some Core Work

    In the upper 40’s, the gloom was chilly enough that YHC wanted to get the blood pumping as quickly as possible. And so….

    WARMORAMA

    High tempo start with: High knees, Butt Kicks, SSHs, Torso Twists, Imperial Walkers, Windmills, and some High Skips.

    THANG

    The PAX took off running the usual route, and after half way, started to slowly segregate with YHC and Bird, Waterpik, Hammer, and Pelican, and Shooter and Akbar grouping up respectively.

    MARY

    Upon returning to the MULTIPLE NEW SHOVEL FLAGS, the PAX congregated around the fitness equipment for some significant core challenges OYO:

    100 LBCs

    100 100s

    80 L E2Ks

    80 R E2Ks

    50Flutter Kicks

    COT

    Hammer’s 1000 Burpee Challenge is nigh upon us, so bring your A game. Whether just in the gloom or additional meet-ups with lagniappe F2, Saturday will not be one to miss – especially with the long-awaited return of Maximus the Invincible , Tank! (Full disclosure, Bushwacker will be out of town)

    Bird prayed us out and we all fell out into the dawning day to tackle our challenges, come what may.

    Thanks for always showing up guys. I’m consistently humbled and motivated!

  • The One Ring (ok, possibly 2)

    YHC was coming in as hot as Cowbell, and proceeding to send forth one more text to the missing Steve, when he was suddenly knocking on my window *HOLY CRAP HEART ATTACK*

    After laying out some “preemptive” cones, we commenced to warmin’ up…

    WARM UP

    Some high knees got us started before tribute to most of the PAX had us doing Pik’s “hop twist”, some of Cowebell’s leg swings and 4 corner hops, and Shooter’s head rolls.

    THANG

    Steve, who had the wherewithal to look up, pointed out a far out phenomenon: Surrounding the bright moon was an enormous ring of light. I’m not talking a ring of light like that depicted over a saint’s head, I’m talking like the rings of Saturn! It’s called a 22 degree Halo (or a moon ring or winter halo) and is formed when direct moonlight is refracted in millions of hexagonal ice crystals suspended in the atmosphere!

    And so with this heavenly halo overhead the PAX scrambled down massena, took the loop, and headed towards the lake for a better look. It was along the way that it seemed there could possibly be a double halo? Anyway, we continued back along Pik pass and arrived to put those cones to use.

    MARY

    One man ran a 3 cone suicide while the PAX ere doing core. Upon completion the runner chose the next exercise. LBCs, Flutter Kicks, Crunchy Frogs, V Ups, Putins, and not to leave Steve out of the fun…well it escapes me at the moment, sorry!

    COT

    YHC prayed us out plus special intentions for Cowbell, finally getting to memorialize his grandmother who passed in April.

    Go forth and make a difference in someone else’s life gentlemen!

  • Dabbin’ With the Homies

    James, Stanley, and Benjamin walk into a bar….

    OK, it was actually a darkened, trash-strewn basketball court and playground we, on the north shore fondly call The Milestone Marsh. And the PAX was there to do business, so to business they got.

    WARM UP

    It was an imperative to get the heart rate rolling quickly so QIC started with some quick rounds of High Knees, Butt Kicks, and SSHs. We slowed the tempo and turned the focus elsewhere on the anatomy before heading out to the intersection.

    THANG

    The Marsh was where YHC was introduced to the Dab by our gone-but-not-forgotten comrade Coconuts, and is the sole location where it has been unleashed in my experience. And so it was that we three ventured forth and completed 10 Burpees EMOM for 5 minutes then running 400 meters, and repeating 4 times.

    MARY

    To be perfectly honest, procrastination on this back blast has directly lead to a constipation of the brain. There may or may not have been a slight bit of wrap-up.

    COT

    I believe Pik prayed us out and there was a great deal of appreciation for my fellow F3 brothers!

    Thanks for Dabbin’ with your homey!

  • One Scramble Every Six Years

    We all love F3, and here on the north shore we have respect for those who have gone before paving the way for us to do what we love to do here in Mandeville and Covington. That is why we were more than happy to host one of two available beatdowns for day 5 of the week-long celebration of F3 NOLA’s 6 year convergnce.

    25 men showed up to scramble (or at least make an appearance) on this 67 degree Fall morning. After a warm-up consisting of Cherry Pickers, Imperial Walkers, T Stretches, Torso Twists, High Knees, Fire Hydrants, and Scorpion Kicks, the PAX hit the streets of Mandville running the traditional route with a few hiccups thrown in to keep the heart rates elevated and things so much more interesting. There were 4 sets of cones along the route and, on the way out, runners sprinted from the 1st cone 150 feet to the 2nd cone of each set. On the way in 10 burpees a piece were on tap at each cone.

    Back at the flags, QIC lead the gazelles as well as the clydesdales in some amateur-hour yoga, before the more experienced (vicariously?) Zoolander took the reigns to close us out.

    There was lots of great mumble-chatter as the endorphins flowed and we, once again, owned the gloom!

    COT

    Some guys had to split and some were just showing up as we circled up to count off and roll call. Hokie Pokie prayed us out as we ventured out to start another day.

    Thank you guys for allowing me to lead today, and thank you Fracsac for not showing up with the Freedom Hammer.

  • Now Arriving, Delta Flight 10920

    With Hurricane Delta bearing down on the Eastern Louisiana coast, it was the intermittent heavy rains that greeted YHC as his 4AM wake-up call. Fortunately, the AO has a built-in audible area for just such occasions. However, don’t tell that to the site Q Jose 10K who, upon our arrival, Shooter and I found doing his customary laps both in and out of the down pour.

    WARM UP

    x10 IC: Windmills, Torso Twists, Toe Touches, T Stretches

    THANG

    Partner up , P1 sprinting 40 yards & back while P2 does core work for rounds:

    R1 – 300 100s

    R2 – 400 R E2Ks

    R3 – 400 L E2Ks

    Early dismissal for Mr. Anderson and Mr. Breve` with a brief restorative yoga interlude.

    R4 – 150 Flutter Kicks

    MARY

    4 minutes of alternating planks, to side planks, to chill cut, etc.

    COT

    Q prayed us out, and much banter (both political and otherwise) carried on amongst the remaining Spartans for an extra inning.

    Thanks for following my lead at this year’s 3rd… 4th… or was it 5th (it seems I’ve lost track) F3 Northshore Hurricane Party 2020.