F3 New Orleans

Author: Bushwacker

  • Christmas Wing (What Time Is It Now?)

    I’m ready to step up for what I love. No Q for Christmas? I got this! Get back before 2.0s spring from their beds (hopefully not from my clatter)… Mission Impossible!

    YHC arrives with time to spare to see Jose and Manny warming it up. Garfield pulls up with a minute or 2 to spare – where y’at Mr. Shoota?!

    I’ll be both frank and Bushwacker, this beatdown feels like days ago, plus my wife’s aunt plied me with enough Natchez, MS version of “Amber Wind” cocktail that my memory would not be submitted into evidence at a trial at this point. That being said, I’ll do my best to recollect what was a mighty effort on today’s PAX.

    WARM O RAMA

    x10 IC:

    Toe Touches

    Imperial Walkers (Enter Shooter)

    Windmills

    Air presses

    New and, Burgundy may say, improved Fire Hydrants

    THANG

    Mosied to end of brick columns at the other end of the stairs. In 2 groups, one from each runs half way and does 5 _______, continues to the end and does 5 ______, runs up the stairs and down and does 10 ______, then half way back and does ______. Meanwhile remaining PAX is doing _______.

    Merkins, Squats, Freddy Mercuries

    (recall confusion disclaimer)

    Dive Bomber Merkins, Mountain Climbers, LBCs

    Peter Parkers, jump Squats, Heel Touches…

    Burpees…aaaahhhhhh??? What time is it?

    Mosied to the bus stop for:

    10xs Freak Nasties, 12xs In n Outs – all x3

    Mosied back to the stairs for some Bunny Hops and 3-step strides up n down.

    COT

    Jose the beast prayed us out and QIC made it back with 30 minutes to spare on 2.0 #1 stirring! Thanks you gents for showing up (NOT BUTT SPLICE) and for following my some what wingin’ it lead.

    MERRY CHRISTMAS!


  • Run and Remember

    -“A thousand tragedies a day, but the one’s that hit home are the most real.”

    I heard about Lexington, SC FiA’s Diane “Digits” Wells’ unfortunate and untimely death Tuesday morning while she was doing something we City Hall Scramblers take for granted…running. She left behind a husband and 3 small children. Digits was a leader who lived the FiA principals. As an avid runner, she did everything right, wearing reflective clothing and lights, but was still struck down in the middle of a crosswalk. Her story occupied my mind while we ran.

    While we celebrate Jesus’ birth and the myriad of blessing in our lives, please keep her family and friends in your prayers.

    sneaker-tree.jpg

    WARMUP

    10xs IC:

    Toe Touches

    Windmills

    Imperial Wackers

    Willy Mays

    Fire Hydrants

    Tradish Old Mandeville route at an 8:30-8:45/min mile pace

    6 sets, each x10, 1-count IC:

    High Knees

    Squats

    Merkins

    Plank Jacks

    COT

    Q prayed us out, with special intentions for Digits

    Many thanks gentlemen!

  • FNG: Out of Work Hair Dresser

    As YHC pulled up to the Wednesday rendevieu point for “we south of I-12” a familiar looking vehicle simultaneously pulled in a few spots away.Taking the gamble that I wasn’t about to make a fool of myself, I jumped out pointing and waiving my hands. Sure enough, Steve had returned on a more permenant basis to reclaim his moniker of Out of Work Hair Dresser! Shooter pulled up and we were on our way to meet up with the Wednesday warriors of The Gipper.

    The frosty gloom was ripe for a proper beat down, and QIC was ,indeed, hoping not to disappoint.

    WARM O RAMA

    Toes Touches x20

    Cherry Pickers x 15

    Imperial Walkers x10

    Fire Hydrants Rx10 Lx10

    Scorpion Kicks x10

    THANG

    Gathered at Clock Tower, PAX did_____ while each individual did _______…..

    R1 Hi Knees, 50%/100% sprints

    R2 Butt Kicks, Side Shuffle

    Mosied to court house for Irky Dirks: OYO Irkin up each step, Dirkin down each step

    Mosied to parking lot outside parking garage; suicides to each parking space line

    Mosied up the parking garage ramps and down the steps  and over the front of court house for some Freak Nasties, Box Jumps, Irkins, and Step Ups

    Indian Run back to clock tower to continue…

    R3 Squats, Backward/forward sprint

    R4 SSH, Bunny Hops

    COT – Out Of Work Hair Dresser prayed us out

    Many thanks to the brave souls showed up and stuck it out even when they discovered it was Bushwacker they would be following. APPRECIATION

  • Doracidal Tendencies

    The day to tackle the one remaining AO I had never Q’d was upon me. QIC felt the strong  need to conquer The Gipper in a most unforgettable manner, though only the astoundingly hardcore Wednesday PAX could tell you whether or not my mission was indeed accomplished. I consider it a show of respect to my fellow F3 warriors to come with an overstuffed beatdown itinerary. Such was the case on this gloom, and I was so excited about my bag O tricks that, upon Grundy’s traditional 11th hour arrival, we began in earnest.

    WARM UP (Not Warm at All)

    Toes Touches 10x IC

    Arm Circles -> x10

    <- x10

    Cherry Pickers x10

    Hi Knees x10

    Scorpion Kicks x10

    THIS HERE THANG

    Towels were kindly distributed to the PAX in consideration of posterior comfort, as we mosied to the parking garage. Up the 1st ramp we ran backwards for the 1st half and forwards for the 2nd half. On the 2nd level we partnered up for Doracides! (the next level of Dora 1,2,3) P1 runs a 3 point suicide, doing 1, 2, and 3 burpees at each respective point. Meanwhile, P2 is working on a cumulative 100 LBCs, 200 Putins, 300 Freddy Flutters, and 400 Crunchy Frogs. Ok, QIC will be the first to admit that there was a risk of catching several murder charges, assuming I myself survived such shenanigans. In truth, though, the selection of core exercises was a great mix, but would be most appropriately be performed in the opposite order than was precribed on this day.

    After a double (or was it triple) 10 count, the PAX overtook the next ramp by skipping up the 1st half, running up the 2nd half, and, without stopping, mosying down the stairs and to the steps in BACK of the court house. Running woefully short on time, we did some mercifully abbreviated Irky Drks (a Bushwacker exercise still in the test phase), which consisted of a incline merkin on the bottom step, then next step, then next, before heading back down with decline merkins on each step.

    The mosey continues back to the trailhead for a quick round of 1 minute yoga, which consisted of table top, right balanced table top, left balanced table top, cat/cow, and child’s pose.

    COT

    Einstein (aka Cuz) prayed us out as we each embarked upon a new day and a new adventure!

    Thanks, brothers, for following my lead without giving in to the overwhelming urge to mutiny, and for being a source of inspiration in my universe.

  • CAAAAR!….GAME OOON!

    It should be illegal for cars to drive past the Marsh at 5:05am in Mondays unless they’re tardy to post…just saying.

     

    WARMIN’UP

    20 IC Toe Touches

    20IC High Knees

    IC: 15 Arm Circles forward, 15 Arm Circles backward, 15 Cherry Pickers

    20 IC Butt Kicks

    OURTHANG (COSANOSTRA)

    Starting @ Lamarque/Jefferson with 25 Merkins OYO, Jog to the lakefront, with 25 Merks @ each intersection (Beware the oncoming headlights of impending doom!).

    @ seawall: IC 25 Freak Nasties

    OYO 10 Box Jumps

    IC 20 Freak Nasties

    OYO 20 step ups (10 each leg)

    IC 15 Freak Nasties

    IC 10 Freak Nasties

    Mosied to Rips:

    While PAX did Freddy Mercurys half the time and Heel Pulses the other half, each man did 10 squats, ran up the stairs to the landing, 10 squats, down the other side, 10 squats, back up, 10 squats, back down to starting position, 10 squats

    Due to time constraints, the only points that saw action was the 1st intersection and home base. Mosied back down Lamarque with ten Burpees per stop.

    Another day marked for greatness, as Waterpik prayed us out!

     

  • Healing Rain

    It’s a different experience to be out in the pouring rain when you want to be, as opposed to when you’re forced to be. You’re awash in the life-giving waters that sustain and replenish, instead of the feelings of rush and panic that come with the mad dash from one shelter to another. You experience a youthful exuberance that brings appreciation and healing…healing rain.

    WARM (not really)

    all x15 (more or less) IC:

    toe touches

    imperial walkers

    windmills

    butt kicks

    THANG

    When WATERpik hit that 1st puddle, the illusion of keeping relatively dry shoes during this 5k was soaked by reality. The PAX moved along the route like a rivulette coursing down a muddy embankment in the Amazon Rain Forest towards the mighty river. As we ventured on,  Chewy and YHC  were left in the wake of the animalistic speed of the the cheetah,  the jaguar, and the gazelle. I’m certain a plethora of new neural pathways were formed as we did a regular thing in a new way. Apropo of nothing (or more likely the rain), Waterpik had to roll out early.  And so…

    MARY

    We concluded with 2 waterlogged rounds of Dice O Doom! 20 freak nasties (wild Q), 50 squat jumps, 50 alternating single leg lateral hops (as opposed to 50 more jump squats), 20 merkins, 25 burpees, 50 LBCs.

    Yours truly prayed us out

    Many thanks for posting in this healing rain!

  • Who me?

    Well this is a first… I show up this morning, greeting my fellow gloom-patrolers, only to discover, as we circled up and looked around at each other, that it was indeed I who was Q! Struggling to fully awaken, we warm-o-ramaed:

    15xs each IC

    Toe Touches

    Imperial Walkers

    Air Presses

    Butt Kicks

    Scorpion Kicks

    Being caught of guard with my forgotten Q-dom, YHC was eternally greatful to Waterpik who had the quick-thinkingly brilliant idea that we should run 3.1 miles! And so we did, with a rough breakdown of 2 groups of 3 (although 1 of those groups may have been slightly staggered on the last mile).

    To cool things off, we ran a Bushwacker special for Mary:

    15xs IC

    Rosalita

    Hello Dolly

    Flutter Kicks

    Freddy Mercury

    J Lo

    30seconds:

    Plank

    LPlank

    RPlank

    Chill Plank

    Mission Impossible Plank

    Prayed out by the Pik

    Thanks guys for following the lead that I so humbly brought to the Scramble today!

  • Zoolander’s VQ Was So Phenomenal That No Title Can Do It Justice

    YHC did not sleep a wink the night before due to the excitement of his VQ at the Mandeville Lakefront.  Weather and Pax support could not have been better.  Warmorama consisted of the following:

    Side Straddle Hops (IC)

    Don Quixotes (IC)

    Seal Jacks (IC)

    Monkey Humpers (IC)

    Twist & Pivot (IC)

    Toe touches (IC)

    Side-to-Side Squats

    In the frugal spirit of F3, YHC introduced 3 mostly filled 1 gallon paint cans from his garage as coupons for the Pax to be used throughout the beat down, which went something mildly resembling the following:

    Mosey – Indian Run Lunges while passing paint cans back.  Last person in line runs to the front with paint can and passes back. Rinse and repeat.

    Circle up for:

    –         Atlas Twists — The Hammer, as an example of brute strength, refused to relinquish his paint can.

    –         Alternating Forearm Plank with Arm Raise — switching arms after PAX counting off around the circle

    –         LBCs (IC)

    –         Peter Parker Peters w/ Leg Raise and Mountain Climb (IC)

    –         Sputter Kicks (IC) — aka slow flutter kicks. Thanks to Barely Legal for leading the cadence.

    –         Freddie Mercurys (IC)

    –         Alternating Forearm Plank Crunch (IC)

    –         Sister Mary Katherines (OYO)

    Bearmuda Triangle BLIMPS – Like the F3-defined Bearmuda Triangle but with BLIMPS.  Two times around the triangle with bear crawls between the 3 points (paint cans) and performing 1 exercise at each station.

    –         10 x Burpees

    –         10 x Lunges

    –         15 x Imperial Walkers

    –         20 x Merkins

    –         25 x Plank Jacks

    –         30 x Squats

    Impromptu Freak Nasties and Derkins on the Lake Wall, followed by another lap around the Triangle this time with squats at the points and Groucho Walks between.  Return to the Lake Wall for Box Jumps (IC).  Thanks to Turbo for simplifying “Up means Up, Down means Down”.

    Mosey back to shovel flag for the burn out.  Unfortunately, due to technical difficulties with the portable speaker and YHC’s inability to overcome them, our music was cut short during think drills, which included call outs of sprawls, burpees, merkins, high knees, squatting punches and superman banana.

    Closed out with COT – Counterama, Namerama (welcome FNG James, now known as Psycho) Announcements, and the compulsory closing prayer.

    Thanks for letting me lead, men.  Look forward to the next one.

  • Chewy Blewy

    Waterpik reminded us that Chewy had Q today at gloom-o-clock, but he was yet to be seen. Knowing of his penchant to come rolling up as the scramblers begin to scramble, we gave him an extra couple of minutes before beginning a round robin warm up.

    Bushwacker – SSH

    Garfield – Windmills

    Coconuts – Good Mornings

    Waterpik –  Hi Knees

    Captain Sparkles – Mercilessly robbed of his opportunity by an overzealous-to-get-running Waterpik!

    YHC  had offered yesterday to run with Captain Sparkles in an effort to coerce his post. A triumphant mental note was made of his presence upon arrival, and when the PAX began to roll, we adopted a comfortable 10:00m/m pace while the rest of the wild stallions were loosed from the corral. Shortly before reaching Monroe, Captain Sparkles informed YHC of his intent to skip the loop and head straight for sunset point, where there were a couple of conveniently located port-o-lets. With the remaining PAX a good 50 yards ahead, I dug deep, pushed myself, and gave it all I had (and any number of other motivational effort-based cliches one can summon). Starting to sputter at 10 yards back around the half-way mark of the loop, my presence was made known through various huffs, puffs, grunts, and other noises that substituted for my ability to form words at that moment. We passed Captain Sparkles headed in the opposite direction on sunset point, having, I later learned, skipped doing his duty. We also learned that Garfield’s long-running passion for…er, running has faded as of late. Some may say it was his age, being in his 7th decade, but I know better. He has spread his fitness wings here in F3, and added so much to his repetoire that running is not so much a priority among his exercise outlets. Being  fairly regular on Mondays, Thursdays and Saturdays, he’s a beast! A mighty effort was indeed put forth by each and every member of the PAX this A.M. , and that continued through the decadent Mary that proceeded the run.

    25 Merkins

    15 Rosalitas

    15 Hello Dollys

    15 Flutter Kicks

    15 Freddy Mercurys

    15 J Los

    30 second plank

    15s left plant

    15s right plank

    15s mission impossible planks

    15s forearm plank

    100 oyoLBCs

    15 Putins

    Prayed out by the fresh-from-Wednesday-night-worship Captain Sparkles

    Have an incredible day guys!

    …you too Chewy, where ever you are…

     

  • 9/11 Preview

    Do you remember right after September 11th, 2001 when we all came together to support each other? We still do here in F3 with faith, fellowship, and fitness. It’s pride in all three and strength in shared values that brings  us together at each and every AO. It’s not the evils of this world that makes the goodness bright, but the hearts of our fellow man, truly filled with love and compassion that lights our way through the darkness. Never forget to love and show appreciation for those around you and the gifts we all share.

    WARM’N IT UP

    Toe Touches

    Imperial Walkers

    Abe vigodas

    DOIN’ IT

    Fire Drill – PAX in a circle doing hi knees. Each takes a turn to call out “fire,” at which point we all drop, roll right, merkin, roll left, merkin, and back up

    Global Warming – All in Al Gore shuffle to the left until Q calls Mountain Climbers x10, reverse Al Gore shuffle until Plank Jacks x10, reverse shuffle again, then groiners, reverse, monkey humpers

    One-Leg Burpees – x10 right, x10 left

    Fireman Carry (or piggy back) – Come here big boy, let’s get reacquainted! P1 carry P2 across the basketball court, switch and back then x10 SSH (maybe), back n forth, Merkins, etc, seal jacks

    4 Corners Escalator (plus a bonus back where we started) – goof balls/merkins, x10,x20,x30, x40,x50

    MARY MARY

    Crunchy Frogs

    Roslita

    Hello Dolly

    Flutter Kicks

    Freddy Mercuries

    J Los

    30 second Plank

    Coconuts prayed, the choir sang, and we all lived happily ever after!

    Thanks gents