F3 New Orleans

Author: Butt Splice

  • The Substitute Q

    We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!

    WARMARAMA

    20 SSH IC

    20 Toe Touches IC

    20 Seal Jacks IC

    20 Windmills IC

    20 Mummy Kicks IC

    20 Good Mornings IC

    20 Knee Highs IC

    20 Butt Kicks IC

    Mosey

    THANG

    1 min Plank

    5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)

    30 sec Side Plank Left

    5 Hand Release Merkins

    30 sec Side Plank Right

    5 Hand release Merkins

    30 sec Plank

    20 Shoulder Taps IC

    30 sec Plank

    recover, 10 count

    Mosey

    3 of the longest block in Mandeville make for a perfect Substitute assignment!!!

    headed north pax jog first block

    sprint second block and

    walk third block

    rinse and repeat… headed back south

    10 count,

    and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!

    Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…

    this creates a stir amongst the men that goes ignored by Q.

    and we begin!!!!

    once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!

    but first… to top off the quad crippler….

    50 Box Jumps OYO

    return back to the flag

    MARY

    20 LBCs IC

    20 Freddie Mercurys IC

    20 Flutter Kicks IC

    20 Dying Cockroaches IC

    20 Hip Ups Left

    20 Hip Ups Right

    and recover….

    COT, BOM, @tankedup prays us out!

    Welcome our FNGs Slap Shot and Strange Brew

    Over and Out… your favorite substitute Q,

    Butt-Splice


  • Where Yat?

    Dec 31st means out with the old in with the new… but first we need to know where were at to know where were headed. todays beatdown was based on our previous endeavor of the go ruck challenge and basically the marshes reason for existence. How many merkins, big boy sit ups, and pull-ups can you do in one minute of time along with a timed mile run 😉

    WARMARAMA

    20 ssh ic

    20 toe touches ic

    20 high knees ic

    20 windmils ic

    20 mummy kicks ic

    20 good mornings ic

    20 little arm circles forward ic

    20 ” ” backwards ic

    THANG

    partners keep count and accountability during

    1 min of merkins

    partners switch

    1 minute of big boy sit ups

    partners switch

    1 minute of pull ups

    partners switch

    1 mile timed run to the lakefront and back

    MARY

    20 lbc ic

    20 fred mercs ic

    10 leg lifts ic

    20 flutter kicks ic

    15 hip ups left ic

    15 hip ups right ic

    cot

    bom

    the manny prays out

    thanks and Happy New Year to all you go getters!!!

  • TrUe DowN PAINmeNT!!

    Saturday gloom is nothing less than amazing in the cool of November. Q seems to have gotten a reputation to bring true down PAINments considering Q plays no games!!! With a 630 prompt start it goes like this…

    Warmarama:

    20 SSH ic

    15 windmils ic

    15 toe touches ic

    15 butt kicks ic

    15 knee highs ic

    20 little arm circles forward ic

    20 “” reverse ic

    20 big arm circles forward ic

    20 “” reverse ic

    Thang:

    mosey over to rips

    8 minutes timed:

    10 toe taps on the curb

    up and down a flight of steps

    10 side steps on the curb

    up and down a flight of steps

    rinse and repeat

    mosey

    20 jump squats ic

    20 alternating lunges ic

    20 jane fondas left ic

    20 jane fondas right ic

    mosey

    partner up

    goal 250 merkins together, 250 LBCs together

    one partner partakes in the exercise while the other sprints there and back

    10 count

    10 shoulder taps ic

    10 hip slappers ic

    10 merkins oyo

    indian run back to flag

    stop for 10 freak nasties ic

    10 derkins ic

    10 more freak nasties ic

    MARY:

    20 flutters ic

    20 hello dollies ic

    20 rosalitas ic

    20 dead cockroachs ic

    20 freddie mercuries ic

    20 russian twists ic

    COT

    countorama

    nameorama

    The Manny prays us out!!!!

    over and out Splice

     

  • Monday Blues

    Monday morning, Labor Day, in the rain thats beast mode if you ask me!!

    4 pax square up at center court for a butt splice beat down.

    Warm up.

    10 SSH ic

    10 Toe touches ic

    10 toe touches legs apart ic

    enough of that…

    50 merks oyo

    50 squats oyo

    30 merks oyo

    30 squats oyo

    10 merks oyo

    10 squats oyo

    run backwards from base line to half the turn and sprint 6x

    bear crawl to half bear crawl backwards back to base line 6x

    mosey to lakefront aprox. 1/2 mile

    50 box jumps oyo

    30 box jumps oyo

    10 box jumps oyo

    walk jog run sequence back to the AO

    20 russian twist ic

    10 frog crunchy ic 10

    heal touches ic

    countarama

    nameorama

    cot wacker prays us out!

    thank you warriors for posting!!

     

  • Santa’s Last Stop

    Twas the gloom before christmas when all through the marsh not a creature was stirring except for c. sparks. The shovel flag dug in the cool of the air, knowing the rest of the pax would be there!!

    These Pax must be loco! we all roll up sharing our stories of the Ms calling us nuts for posting on Christmas! but this is f3 and we can’t stop won’t stop!! Sparkles filled the prophecy of the santa suit minus the belly with a dazzling santa sweatshirt! Bushwacker in the christmas spirit wore his santa hat too!

    WARMARAMA

    Ssh 20 ic

    toe touches legs apart 20ic

    half mile mosey to the lake

    THANG

    20 box jumps and 20 squats oyo rinse and repeat x3

    20 derkins and 20 freak nasties oyo  rinse and repeat x3

    mosey back with 10 stride sprints at each stop sign

    20 dips and 20 pull ups oyo rinse and repeat x3

    20 australian pull-ups oyo

    MARY

    20 lbc ic

    20 freddie mercuries ic

    20 flutter kicks ic

    rinse and repeat

    cot, bom

    shooter with a pray out!

     

     

  • Moroccan Nightclub

    PRE-THANG

    The faithful pax roll up in the gloom of the morning for their last beatdown of 2017! Those that are hungry for more get up extra early for 2miles of foreplay. QIC, shooter, steve, and turbo break the ice.

    WARMARAMA

    Committed pax are stirring up some mumble chatter as we roll up bringing in a sunrise to remember. The flag waves and we start on schedule as some late risers are rolling in to join the pax.

    50 SSH IC  to keep the pax on their toes.

    neck rolls and shoulder shrugs (f&r) 20 ic give Mash a hint that there is something brewing here.

    Sun gods f&r 20 ic, Moroccan nightclubs 20 ic, overhead claps 20 ic, another set of moroccan nightclubs 20 ic, and lastly another round of sun gods f&r 20 ic this stirs up much mumble chatter as the burn is almost to much to bare! but this is F3!!!

    good mornings 20ic

    bend to the side in a standing position .. something tells me good afternoons would be a good name for these 20ic l&r

    and finally…

    seal jacks 20ic

    Thang

    mosey to a stretch of the sea wall for some..

    derkins 12ic

    and freak nasties 12ic

    rinse and repeat 10ic

    and to keep the pax lower body proportional we do some 11s

    squats into a lunge walk into sister mary catherines with a sprint back in a ascending and descending order.

    mosey to an oldie but goodie (obg) round of rips as if our legs weren’t jello already

    this is 7 long minutes of

    rocky balboas 10 oyo

    run up the steps and back down

    apollo creeds 10 oyo

    rince and repeat until time! yikes!!!

    and to top it off QHC utilizes the longest block in mandeville to have the pax mosey half the block (equivalent of 1 city block)  and full blown sprint the second half. and when QHC seen Captain Sparkles belly up on the floor looking for his next breath… QHC thought it be good to do the same for the way back!! these guys have jet packs!! crazy ivan prep!!

    at that point QIC need to catch his breath so decided to take a knee and share with the pax my philosophy on life and vision going into the new year! NEW YEAR NEW MIND

    and back into the beatdown we continue…

    wife pleasers 20 ic

    heal taps 20 ic

    wife pleasers again 20ic

    jane fondas 15ic

    pulses 15 ic

    toe to knee 15 ic pulses

    rince and repeat on other side

    MARY

    lbc 20ic

    freddie mercury 20 ic

    russian twists 20 ic

    heal taps 20 ic

    v ups 7 ic

    COT, BOM, coffeteria with a surprise visit from Grundy!

    Thank you Maverick for praying us out!

     

     

     

     

     

     

     

  • Murph at The Marsh

    Rise and Grind!! A true statement for those who post when most of the world is asleep! Northshore pax have, for the most part, been keeping up with this months ISI challenge. But for some odd reason QIC noticed many had not completed the Murph by Monday morning (including himself). With this having honor and impact for good cause QIC thought it necessary to make sure this challenge was met.

    Thang

    1 mile run

    100 pull-ups modify if needed

    200 merkins modify if needed

    300 squats no modification

    1 mile run

    a tough challenge but necessary indeed!

    the pax thanks you hawg!

    COT BOM

    In honor of Navy Lieutenant Michael Murphywho died serving in Afghanistan 2005.

    thank you to all who serve with their life on the line.

     

     

     

     

     

  • Animal Planet

    PRE-THANG

    50 MIN YOGA CLASS

    WARMARAMA

    20 IC SSH

    20 IC IMPERIAL WALKERS

    20 IC HILBILLIES

    20 IC TOE TOUCHES

    20 IC WINDMILLS

    20 IC HIGH KNEES

    20 IC BUTT KICKS

    20 IC LIL ARM CIRCLES

    20 IC OVER HEAD CLAPS

    20 IC LIL ARM CIRCLES REVERSE

    20 IC AIR PRESSES

    MOSEY

    THANG

    1 MINUTE OF MERKINS

    1 MINUTE OF SITUPS

    MOSEY

    10 BURPIES OYO

    BEAR CRAWL FOR THE LONGEST BLOCK ON NORTH SHORE

    9 BURPIES OYO

    BUNNY HOP FOR THE LONGEST BLOCK ON NORTH SHORE

    10 IC 8 COUNT UPPER BODY BUILDERS

    MOSEY

    10 OYO STEP UPS

    10 OYO BOX JUMPS

    10 OYO STEP UP OTHER LEG

    10 OYO BOX JUMPS

    10 IC DERKINS

    15 IC FREAK NASTIES

    10 IC DERKINS

    14 IC FREAK NASTIES

    MOSEY TO SHOVEL FLAG

    MARY

    20 IC FLUTTER KICKS

    20 IC FREDDIE MERCURYS

    20 IC LBC

    20 IC PUTINS

    20 IC J-LOS

    COT BOM

     

     

     

     

  • Monday Blues

    The pax are nuts to be coming out 0500 on a Monday!! But thats what its all about!! #1 rule… never skip Monday! For the true and dedicated we stood in silhouette as the gloom consumed us. The quiet of the morn broken by the 4 world disclaimer.. “Im not a professional”. 7 warm bodies quickly came alive as we began our endeavor!!

    WARMARAMA

    All in cadence X20:

    SSH

    TOE TOUCHES

    IMPERIAL WALKERS

    HILLBILLIES

    SLOW SQUATS

    LIL ARM CIRCLES FWD/BKWD

    (In honor of our Q School YHC decided to introduce some):

    8 COUNT “UPPER” BODY BUILDERS… 2 count merkin, 4 count shoulder taps, 2 count merkin

    and Steve (out the loop) had a burning desire to know what the original

    8 COUNT BODY BUILDERS were

    the YHC had the pax do 20.. for demonstration purposes of corse!!

    THANG

    At half court BEAR CRAWL to baseline for 1 BURPEE.. BUNNY HOP back. Rince and repeat with ascending BURPEES all the way to 10!!!!! Easier said than done!! Also an easy way to quiet down the mumble chatter to quickly be replaced with grunts and gripe.. and Grundy’s inspiration as he enters the plank before the rest of the pax.

    insert 10 count here…

    WINDMILLS x20 (for YHC to think)

    At half court LUNGE WALK to baseline for 5 J-LO and 5 FREDDIE MERCURYS..SPRINT back Since and Repeat descending the exercises.

    MARY

    All X20

    FLUTTER KICKS

    LBC

    FREDDIE MERCURY

    HELLO DOLLY

    ROSALITA

    and…

    1 MIN PLANK (thanks grundy for the assist) who wanted badly for a second minute. but the Qlist said Butt Splice!!

    COT, BOM 

    Prayer For all those affected by Hurricane Harvey

     

     

  • Marsh Madness!

    Monday are tough but the pax are tougher!!! There was nothing different about today’s beatdown except the fact that we are getting faster and stronger! Get that crust out you eyeballs and let’s get this thing started!!!

    warmarama:

    SSH x20 ic

    TT x10 ic

    IW x10 ic

    along with some much needed Monday morning stretches…. hold for a long 10 count..

    the thang:

    and here comes brat!!! Coming in hot!! Just in time for our first go round…

    1:00m merkins to time or failure

    1:00m big boy sit ups

    1:00m pull-ups

    1mile run

    rinse and repeat!! ( Exclude the mile run)

    COT, BOM

    keep up the hard work fellas!!! You guys are setting the standard for men in our community!!