F3 New Orleans

Author: Bushwacker

  • Bear Crawl Inch Worm & the Cicada Scare

    With TS/Hurricane Sally on its way, there was no time to waste!

    WARMORAMA

    x10 IC:

    Apple Grabbers, T Stretches, Toe Touches, Imperial Walkers, Windmills, High Knees

    THANG

    Starting at Lamarque/Livingston headed west down Livingston, the Pax lined up in plank position head to foot. Man at the 6 would bear crawl to the front of the line and so on until we reached the light post around mid-block. At home with bear crawls, QIC didn’t really consider how taxing this mission would be on the shoulders on account of all dat plankin’! Almost at the finish, as Pixie was bear crawling along, his hand came too close to an unseen cicada and it cried out in alarm with the loud noise that cicadas make, scaring the bajeezus out of Pixie ( and bringing about a round of belly chuckles from the crowd).

    At the light, we proceeded to indian run the rest of the way around the block, back to the bb court. There we retrieved Steve’s newly deposited cinderblocks (let’s see how long this batch lasts), and lined up at one ended of the court.

    The PAX did suicides where upon each return to the base line we did 1 block burpee/squat thruster. Next round was goblet squat/kettle bell swing. We continued between the 2 increasing by 1 rep each round up to three reps.

    MARY

    x20 IC:

    Little Manny Wife Pleasers, Flutter Kicks, Leg Raises, Heel Pulses, Putins

    COT

    After count and name off, Pixie Stix prayed us out.

    Thanks for coming out and following this fool. Stay safe out there guys!

  • Grumble Grumble No Mas!

    Feels like 76 degrees? Yes please! Like a water-less version of adult Marco Polo, YHC called out upon arrival, “Grumble…. ?Grumble…?” Alas, with the 1st day of St. Tammany school upon us, Jose’s streak had come to an end, and he was a fish out of water. But still the Cowley Cones were back for another appearance, Debo was creepin’ down the dimly lit trace on his bike, and making certain the sweaty coast was clear, Zoolander popped up with hopeful talk of a potential stay of execution via a “double down” popostion. Hmmmm???

    WARMORAMA

    x10 IC:

    Torso Twist, Windmills, Fire Hydrants, Scorpion Kicks

    THANG

    They say three’s company, and so it made for good rounds of convo when 2 men did LBC’s, Freddy Mercury’s, or any other core exercise that came to mind while the third man bear crawled along the columns doing 5 (then 4,3,2,1) merkins at each of 5 cones placed along the way and ran back.

    Rotate each man for each round until complete.

    Then, with another set of 6 or so cones set up along the trace, thePAX lined up at the Lafitte end and ran some extended suicdes to let the lungs in on the action.

    COT

    Ending at 6:00, there was enough time for a short and sharp count and name off before YHC took us out with some short n sweet sentiments.

    Thanks for coming out, guys. See y’all in the gloom!

    T claps to Jose 10K aka The Shadow, aka Grumble Grumble, aka A1C, aka, Soundtrack, aka Early Bird, aka Sweat Jug, aka The Streak for 57 (I hope I’ve got that number right) consecutive beatdowns, showing his love for F3 and men we call brothers, his tenacity, dedication and incredible good fortune at having not injured himself! Well done sir.

    And lest we forget that this Saturday is sure to provide the dramatic culmination of the funky accrual of Anderson DNA in the acidic, ordoriferous swill that may (or may NOT be) poured all over Zoo’s head.

    You may have to turn away, but it’s not to be missed!

  • What Does the Fox Say…BURPEE SUICIDES!!!

    In preparation, YHC arrived early (though never as early as “Early Bird” 10K) and began walking down Livingston towards Marigny laying out strategically placed Cowley Cones along the way. Trotting along obliviously without a care in the world came a shaddowy pointy-eard poofy-tailed pedestrian. So what does the fox say? I don’t know, but when YHC said hello it took off faster than greased lightening! I guess the world may never know.

    WARMOAMA

    x10 IC:

    Apple Grabbers, Cherry Pickers, Imperial Walkers, Torso Twists, Fire Hydrants, Mountain Climbers, Scorpion Kicks

    THANG

    6 sets of cones were placed every 2/100 of a mile between Lamarque and Marigny. Each PAX was to run suicides doing 5 burpees at each set of cones. After completing all 6 sets, 4 burpees at each sets of cones and so on until 1 burpee and completion.

    This was one of those where you say “Go” and it’s non stop for the rest of the beatdown. Heart rates remained elevated and sweat was dripping (much to Jose’s delight and we imagine Zoolander’s chagrin). Speaking of which, from the looks of things one more sweaty event ought to seal the deal on that funky foul sweat jug. If you come on out saturday, be sure that it’s on an empty stomach because…yeeeah-no.

    COT

    YHC finished up with traditional words of appreciation and awareness on the Labor Day.

    Thank you gentlemen, and remember to tip your waiter by signing up to Q!

  • Full Moon Lunacy

    As YHC stood alone pacing our Tuesday AO, a bright full moon briefly escaped the dense clouds. It was that gloomy view that made sense of the haphazardly written weinke in my pocket. I thought the arduous exercises came out of frustration with a lack of names on the sign up sheet, while all along it was simple lunacy!

    WARM O RAMA

    IC x10: Toe touches, Cherry pickers, torso twists, Imperial walkers, fire hydrants, scorpion kicks

    THANG

    lining up at the end of the columns opposite of the stairs, the four packs partnered up for:

    Bear Crawl 1-2-3 – team combines for 100 Merkins, 200 LBC ‘s, and 300 squats. Meanwhile, the other partner is bear crawling to the sixth column and back.

    Burpee Mile – The PAX lined up at the Lafitte and of the trace where OYO 12 Burpee‘s before running to the Girod end of the trace and back. R\R 4X.

    If Time had not been dwindling, there would’ve been other greats such as the Clowny and the Dirty MacDeuce!

    As it was, the remained enough time for:

    MARY

    Down dog, R lizard, down dog, L lizard, down dog warrior 1.

    COT

    And sign up on that sheet before names start being added by site Q’s like the southshore does;)

    Chewy prayed us out with rapidity after, of course, Jose filled his sweat jug to the halfway point.

    Thanks for following where it sometimes seems we should not go, gentlemen.

  • You Want Fun N Games, Call Turbo: Wacker’s Wild Ride!

    The Wacker writing this back blast is not the FNG that our very own Grundy named 3 years ago. The lessons learned – from leadership, kindness & generosity and compassion to grit, tenacity, and perseverance – have come from doing life with my F3 brothers. Fitness fanaticism and adventures of perilous proportions have helped make these last 3 years some of the best. Having gotten so much, giving back is now what it’s all about. And on that note…

    While the Pre-Thangers pre-thanged, YHC was out setting the scene for things to come.

    WARMORAMA

    x10 IC:

    Cherry Pickers, Imperial Walkers, Torso Twists, 30 second Plank, Mountain Climbers, 15 Second Plank, Fire Hydrants

    THANG

    Mosey to the Unit…

    BLACK/BURPEE, RED/RUN

    Split into 4 teams of 6, with each getting a completely random hand of 13 playing cards from a deck shuffled before the PAX’ very eyes.

    With 14 cones placed along the approximately 50 yards to the untit, teams were, as a group, to flip their cards one at a time. Clubs or Spades resulted in team burpees of the number on the card. Hearts and Diamonds sent the team member running to the corresponding cone and back. Out of pity and boredom from planking for so long, the entire PAX joined Manny’s team in finishing out their last 4 PURELY RANDOM cards.

    BURPEE LEAP FROG

    Ok, the wheels may have started falling off the bus around this time, but there were plenty of laughs on the way down! Teams were supposed to form a line with the continuously last man leap frogging the men ahead of him until he reached the front of the line where he did a burpee. There were to be 5 burpee hi 10s, 10 hi 5 merkins and 15 hi 10 squats along the way but that just became fodder for folly and school yard nostalgia.

    TAP BALL

    Finally, with each team grabbing a sadly deflated soccer ball or the one excitedly inflated pink bosu ball the PAX formed circles tapping the ball in the air like a volley ball drill, except after each man tapped, he had to drop for a burpee before he could touch the ball again. Play continued until he ball hit the ground, at which point teams planked until the last team standing finally dropped the ball.

    Mosey back to the flag for…

    MARY

    20-60 seconds each of:

    Freddy Mercuries, Leg Raises, Heel Pulses, 100s, LBCs, Oblique Crunches, and Supermans

    COT

    count, name, named FNG Pussy Cat (thanks Freon)

    Pussy Cat prayed us out.

    Gentlemen, I am humbled by your dedication to your fitness, your friendships and your fellow man. There is never a shortage of inspiration at an F3 Northshore beatdown. Thank you for teaching me how to lead, and for following that lead for the last 3 years, as verbose and boisterous as it may have been.

  • You Go This Way, I’ll Go That Way

    Apologies in advance for just about the weakest back blast by yours truly, or anyone this side of the lake (Although I seem to recall one by Chewy that was pretty close).

    We 5 gathered and warmed up with a number of exercises to loosen the joints and muscles.

    After mosying to the bus stop, the trek began. Jose, P Shooter and Pelican did core exercises while Waterpik and YHC ran west on the trace stopping at carol and adair for 5 burpees each. Then the hardcore trio ran east to the fire station stopping at 2 designated spots for 5 burpees each. Continue the core while the runners continued 4, 3, 2 burpees before time ran out.

    Pelican and his hair prayed us out

    I swear I’ll do better next time!

  • Only F3 Can Prevent Lakefront Fires!

    With a mystery co-Q cancellation at 5am and having to defend the claim to the Q itself, the challenges to be bested were already well under way with the arrival of 6:30. But challenges to be bested and elevated heart rates were on the menu as things began…

    WARMORAMA

    IC x10 were exercises such as:

    Good Mornings, Imperial walkers, T Stretches, Apple Pickers, and Fire Hydrants

    THANG

    With 4-6 fire hydrants along the lakefront between the flag and the yacht club, as Hammer said, I feel confident that no houses on Lakeshore Dr will burn to the ground. OYO, run from flag to playground doing 10 burpees at each fire hydrant and hold an isometric of your choice to wait for the 6.

    Lining up along the splash pad, partner up with P1 starting cumulative 500 squats then 500 LBCs, while P2 ran around the perimeter of the park & switch.

    After a few frenetic circuits of pushing each other, the Pax returned along the lakefront to Noah’s Ark, stopping at each fire hydrant for 5 8-Count Bodybuilders.

    At Noah’s Ark, Bear Crawl north to Claiborne and then High Knee- Skip back to the lake, with the option to continue to the flag in similar fashion.

    MARY

    With 2 minutes to spare there were 2 exercises IC for a minute each: 100s & Putins.

    COT

    After a few false starts, COUNTORAMA, NAMEORAMA, named FNGs Baby Shark, Pigpen and Broncho – Welcome! Broncho prayed us out.

    Well done, gentlemen, for showing up and giving everything you have to push yourself, your F3 brothers, and increasingly, the next generation of men.

  • Who Needs Shooter When We Have P Shooter? (We Still Love Ya Pappa Bear!)

    As hot as it’s been the last month, one may be surprised to know that it was a mild 73 degrees at 5:15 Tuesday morning, with 84% humidity. And, while it may have been relatively comfortable, nobody was mistaking it for early fall. Slowly the men of F3 gathered at Grandmother’s house one by one, with Jay Hammer esquire attorney-at-law being the first to arrive, devoting every extra minute to studying his partners’ briefs. It even got close enough to go time that the possibility of the end of Jose’s streak was spoken aloud! But when the 1st exercise was called out, to the relief of everyone’s consternation, “grumble grumble” was retorted.

    WARMORAMA

    Near identical to the previous day at the Marsh except x15 IC:

    Toe Touches

    Imperial Walkers

    T Stretches

    Apple Pickers

    Torso Twists

    THANG

    Also identical to the previous day’s beatdown, Q showed up with one idea and let the rest grow organically from there.

    Mosey to the bus stop for:

    Irkins

    Nolan Ryans (Happy Anniversary!)

    Box Jumps plus 1 or 2 more

    Mosey to the tunnel where:

    Whole PAX did merkins while one sprinted down the tunnel to the other side and back, calling the next exercise as he tagged the next man.

    merkins

    arm circles

    squats

    LBCs

    Plank

    After, we lined the wall in the middle of the tunnel for some “up the row and back again” exercises starting with P Shooter on down to Jose and back.

    Handstand Push ups

    L/R one hand push ups

    hand clap push ups

    Mosey back to the non-existant flag for:

    MARY

    IC x15

    Hello Dolleys

    Rosalitas

    100s

    Leg Lifts

    COT

    Splice prayed us out

    T claps to grumble grumble double hand clap,

    to Splice for making the long commute,

    to P Shooter for successfully locating us,

    to Hammer just because he’s Hammer,

    and to Pelican’s hair.

    I appreciate you guys!

  • Slow Down and Feel the Burn…Live in the Present

    Knowing that Steve was likely typing the weekly email at that moment, YHC decided to hurry up and throw his name into the Q sheet ring – the last step to feel officially “back” to full time F3-ing. But now that the easy part was done, the challenge of putting together a worthy beatdown remained. However, it was past Bushwacker’s bed time and so it was off to dreamland with low n slow merkins on the mind.

    The players gathered and soon the games began. Not Turbo-esque games of coordination laced frivolity, but games of focus and being present in the moment.

    WARM O RAMA

    IC x10:

    Toe Touches

    Imperial Walkers

    T Stretches

    Apple Pickers

    Torso Twists

    THANG

    The PAX started off with a visit to the monkey bars, et al for a run at this month’s ISI challenge of pull ups.

    After a casually chatter-filled few rounds of pull ups, with Jose’s magnitude of manhood laying all of our egos low, and meandering out to the middle of Livingston, we began with a set of merkins, x10, IC (30 reps). No big deal, right? But Q was interested in good form with a more moderate tempo. And so it went.

    The men mosied down to Marigny for squats, x10, IC (30 reps). This one, YHC felt today! (I’m lookin at you Waterpik)

    Then it was on towards the lake to Monroe for lunges, x10, IC (15 per leg).

    Rinse and repeat for 2 more blocks before just going all the way to the lakefront. You see, there was an incredible full moon the YHC had glimpsed en route to the Marsh and it became an imperative to see it in a clear sky over Lake Pontchartrain. It was a thing to behold! But it wasn’t alone, for off to the east were storm clouds with constant flashes of lightening amongst them! With more time remaining than Q realized, the PAX took full advantage of the opportunity to be experiencing that present moment of awe-inspiring nature. In the same slow fashion we continued with irkins, step ups, and squats on the wall, so as to keep the view before us.

    MARY

    After moseying back, it was time for some more moderate tempo focus, again x10, again IC: LMCs, Hello Dolleys, Rosalitas and one or two more.

    COT

    QIC lead the PAX out with an impassioned message of slowing down and recognizing the splendor of the moments we find ourselves being present in throughout the day, and experiencing them to the fullest.

    Thank you guys for following my lead and allowing me to become stronger by your examples. It feels good to be back in the saddle again.

  • Chest, Legs,Core – Who Could Ask for More

    The rain was everywhere and nowhere, and much to Steve’s chagrin, we were covered at the Marsh, soon to be soaked only by our own sweat.

    THANG

    No warm-o-rama, no mary – just TABATA! Many thanks to Waterpik for the speaker which allowed us all to hear the random background tunes that were the soundtrack to an otherwise (typically?) quiet Marsh beatdown.

    Q followed a simple formula for exercise selection:chest, legs, core. Each cycle consisted of 4 30 second sets with a 10 second rest in between and a 30 second rest between each cycle.

    Merkins

    Squats

    LBCs

    Reach Merkins (reach out after each merkin, alternating arms)

    Slow Squats

    Flutter Kicks

    Diamond Merkins

    Jump Squats

    100s

    Dive Bomber Merkins

    Lunges

    E2K (alternating sides each set)

    Raise-Your-Hand Merkins (side plank w/arm up alternate sides each rep)

    Side Lunges

    Gas Pumps

    Due to YHC’s incredible math skills, there were 10 more exercises planned that the PAX weren’t able to get to on account of respecting the time!(lots of disappointed faces)

    Clerkins (clap merkin)

    Al Gore

    Putins

    Slow Merkin

    Monkey Humpers

    Leg Raises

    Derkins

    Calf Raises

    Heel Pulses

    Pull Ups

    There’s always next time, guys!

    COT

    Count/name/with a special intention from Akbar, Bird prayed us out

    Thank you for following the lead of a stranger at the marsh!