F3 New Orleans

Author: Grundy

  • That’s One Nasty Six-Pack

    I think the summary of this workout is perfectly captured by what Shooter said at the end.

    “I’ve had my share of six-packs in my day, but that one had to be the worst”

    Warmup

    SSH
    Shoulder series

    The Thang

    We got right into the meat of the workout and today we worked on a six pack.

    A six pack is similar to 11’s but the sequence is totals 6. The sequence is one burpee and five pullups. The challenge was that the the burpees were done on the Mandeville Trailhead splash pad, and the pullups were done at the playground at the Marsh. Which is about a little over 3/10ths of a mile away.

    Continue that sequence until you have completed 5 burpees and 1 pullup.

    That was a brutal beatdown on YHC but that’s why I picked it.

    We finished with 5 minutes of Mary and normal closing ceremonies.

    Thanks for letting me lead!

  • Introducing Rocham-burpees

    YHC woke up ready to put a check mark next to Monday March 11th 2019 in what is the constant pursuit of seizing each and every day. And there is no better way to pursue that goal then showing up to Milestone Marsh. Three other men felt the same way and with the company of Shooter, Waterpik, and Coconuts, we got things started

    Warmup

    The PAX warmed up with a SSH tabata. A great way to get the blood flowing and was the perfect way to get things rolling. We finished the warmup with some other assortment of items that the Q can’t seem to recall. I’m sure it was amazing.

    The Thang

    It was time for F3 Northshore to be introduced to a little thing called
    Rochamburpees. First you partner up and both get in a chillcut plank. Play rock, paper, scissors while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.

    Something the Q learned through this experience is that winning 5 out of the first 6 rounds is nothing compared to losing the last 4 rounds. Shooter killed me there and I paid the price.

    We walked over to the monkey bars and did a couple of 30 second holds for the crazy ISI that is going on. While one partner did his hold the other did either merkins or squats.

    Afterwards we moseyed to the trailhead and did some 11’s with the stairs. At the bottom we did freak nasties on the benches and at the top some sister mary katherines. We moseyed back to the Marsh and finished up with 5 minutes of mary.

    Circled up and the typical closing ceremonies commenced.

    Thanks for letting me lead and sorry this BB was late.

  • Sub freezing Super 21

    YHC arrived at the Gipper with an entire workout planned with my girlfriend Sandy. But since the temperature was a balmy 30 degrees with high humidity, the mandeville usuals took a well deserved day off. With only 5 men by the time 6AM rolled around, the Q had to call an audible and save the original beatdown for another date. I got an earful from Sandy in the car on the way back about dragging her out of bed. She might hit the ice cream extra hard and put on another 5 pounds.

    After a warmup of seal Jacks, arm circles, high knees, and butt kicks we moved on to the beatdown.

    With the original workout scrapped, YHC called upon an old faithful workout you can summon in a pinch. A super 21!!!

    Start 1 rep each of Merkins, Plank Jack’s, Shoulder Taps (2 count), and LBCs and do a lap around the perimeter of the gipper. Upon returning you do 2 reps of all of those exercises and then take another lap. Rinse and repeat until you get to 21 reps of each exercise. Blackjack!

    That workout always gets the blood flowing and somehow we were all breaking a sweat in that freezing temperature. After we finished we had a few minutes left where we did some leg work and then some mary.

    We circled it up and Jose 10katie closed us out.

    It’s an honor to lead gentlemen. Thanks for being a continual reminder of what it looks like to seize each new day.

    Over and out. Grundy

  • The Grundy-mobile

    The PAX knew something was up when YHC walked up to the flag from the backside. When asked about the reason for the strange entrance, a simple “you’ll find out” would suffice.

    With the PAX aware of something looming, we began to warmup.

    • 30 Seal Jacks IC
    • 10 Forward Lunges IC
    • 10 Merkins OYO
    • Shoulder warmup series

    THE THANG

    Unaware of what the Q had in store, the PAX began moseying down the trace toward the tunnel of love with the men almost anticipating something to jump out at them. As we were approaching the final intersection of the trace before the tunnel of love, an object started to come into view… A shadowy object that was first identified by Coconuts… It was the Grundy-mobile!!!

    The Grundy-Mobile with my girlfriend Sandy

    It was only then that the PAX fully realized what I had in store. It was where the Q left his girlfriend Sandy… Don’t be rude guys, she’s a little self conscious because she put on at least 10 pounds since you saw her last. I don’t mind. It’s just more to love.

    After we picked her up, we finished our Mosey to the Tunnel for the main event.

    • Tunnel of Love in the Tunnel of Love. The PAX lined up in a plank and pulled Sandy up the ramp through the plank tunnel. When a PAX finished pulling her through they would get up and go to the front of the line. Rinse and repeat with the opposite arm.
    • Next the PAX did a core exercise while one PAX took Sandy and backpedalled the ramp and ran back. Rinsed and repeat until everyone had gone. Core exercises included: LBCs, flutter kicks, leg raises, hello dolly’s, plank, plank left, and plank right.

    After completing that we went back to the bus stop to finish up (dropping off Sandy at the Grundy-mobile on the way back).

    We finished with what Steve appropriately called crazy eights. It basically is 11’s but with 8 instead of 11. The only difference is the distance between the two points. Point A was the bus stop and point B was the top of the trailhead stairs under the American Flag. Bushwacker said he didn’t want to play anymore. I don’t blame him.

    The two exercises were freak nasties and sister mary katherines. We went until the time expired.

    Circled up at the flag where we went through the typical F3 closing ceremonies and Ringo closed us out.

    It was an honor to lead you gentlemen. Until next time.

    Grundy and Sandy

  • Honeymoon Sandy

    Writing this as I’m about to take off to Chicago.

    Everyone got to meet my Sandy this morning (or honeymoon Sandy as Ringo called her because we can only assume that she will never be this light again.) Sandy is a 45 pound sandbag. Sandy was supposed to make her appearance with me the day before but you know what they say about newlyweds, they hardly ever get out of bed.

    We started by doing a quick loop to get in our miles for the ISI. As coconuts stated, it’s mandatory for the month.

    Upon returning we warmed up with a long shoulder series since we would be hitting that hard. After a couple of merkins we got started.

    Sandy is very clingy. She won’t do anything by herself. So since I wanted to give her a tour of Grandmothers House, we had to carry her. We formed a line and made a loop down the pavillion, up the stairs, and back.

    Then I wanted her to get to know some of the guys individually. While we circled up and performed 10 squats, merkins, and LBCs in a continuing sequence one PAX grabbed Sandy and went up the stairs and back. Rinse and repeat until we all went.

    I still wasn’t entirely sure that Sandy was feeling the love so all of the men formed a plank line where a “tunnel of love” was formed. We pulled Sandy through the tunnel and back three times.

    The rest of the workout continued to involve Sandy, the stairs, and loops.

    We concluded with some Mary and 15 burpees because why not?!

    Sandy will return soon, but King cake season will not be kind to her. So try to not make her feel so bad when you see her again. She’ll definitely have put on some weight.

    Thanks for letting me lead guys! It was awesome.

  • The Nightmare Before Christmas

    ‘Twas nine nights before Christmas, and all around a flag, a nightmare was shared that involved weights in a bag. There was Shooter and Steve and Turbo and Grundy. Tanked Up and Suckles and briefly Burgundy. Barely Legal, Jose, and American Hammer. Bean Counter, Garfield, and of course Zoolander.

    A collective experience of terror ensued that forced all the men in the PAX to conclude. That the “leader” was not their friend from before, but rather a tyrant they rather deplored. Jose had some hostile feelings today, but that’s what you get with 2 rounds of foreplay.

    Sometimes we went slick and sometimes with a ruck, and in the times it got hard we embraced the suck. It went back and forth on what was hated more, but both burpees or manmakers sure made us all sore.   For those not aware or not in the know, here is the list of the workout below.

    The Nightmare Before Christmas
    Slick (no ruck):
    100 burpees
    1 mile run
    50  burpees
    1 mile run
    With Ruck 30 or 20 lb
    100 manmakers
    1 mile ruck
    50 manmakers
    1 mile ruck
    Slick (no ruck):
    100 pushups
    100 situps
    100 air squats
    100 4-ct mountain climbers
    100 4-ct jumping jacks
    100 4-ct flutter kicks
    With Ruck 30 or 20 lb
    100 ruck press
    100 plank ruck pull through
    100  2-ct ruck twists

    One might ask why anyone would do this, and I’ll give you the reason that you cannot dismiss. It was 13 men committed to Fellowship, Faith, and Fitness, and thus was the workout “The Nightmare Before Christmas”.

  • What’s My Name?!?!

    This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

    It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

    Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

    With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

    One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

    We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

    Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

    Have a great weekend!

  • Nightmare on New Hampshire Street

    It was a dark and stormy night…. Except, none of those statements are true. Okay, it was dark. Halloween was upon us and all of the real men showed up to put a little scare into a typical beatdown. Those who didn’t show up I guess were just some Halloweenies.

    With it being Halloween, YHC decided to have a little fun. And thus was, the Nightmare on New Hampshire Street beatdown!

    Read on. If you dare….

    Warmups (The Part of The Film Where You’re Still Thinking “This Isn’t That Scary?”…)

    Mummy kicks

    Frankenstein’s monster stretch

    Bat wings (Arm Circles)

    It’s alive situps

    Gutbusters (Bustin always makes me feel good. And this was just the beginning of the burpee journey. Or should I call them “Booo-rpees”?)

    The Thang (Better Look Out… The Scares Are Coming)

    Mosey to rock quandary (or quarry). I’m always in a quandary when considering whether the quarry should be called a quandary. One of life’s mysteries.

    Goblin squats (pumpkin pickers) with rocks.

    Moseyed to the Justice Center for a “Pumpkinz” event

    P – Pike press 20 in cadence (Carolina dry dock)

    U – Up-downs 1 minute

    M – Mountain climbers oyo 20 per side

    P – Peter Parker crawl spider crawl

    K – Kraken Burpee 3 hand release burpees 10

    I – Imperial squat walker 10 in cadence

    N – Narrow-stance squats in cadence

    Z- zombie crawl. Zombies vs. Humans.

    During the event, participants were allowed to call “Trick or Treat” at any point during the beatdown. If they did, all things stopped and they were allowed to pull from my bag. The items were either a treat, or something not so fun.

    Trick or treat entries:

    10 ssh

    10 trips up courthouse stairs

    20 LBCs

    20 burpees

    30 air pumpers

    30 count planks (on Qs call)

    Had a lot of fun creating this Woeful Workout and I hope you guys enjoyed it as much as I enjoyed giving it.

    Happy Halloween Gents!

     

     

  • Just Another Lazy Morning

    It was just another lazy morning for the six PAX that showed up to the Gipper this morning (7 if you count our Honorary Member for the day Moby). Because it was a nice and cool morning I thought it fitting to add an exercise that has “lazy” in the title. How hard can something with “lazy” in the title really be? Well, as the PAX soon discovered, there was nothing lazy about it.

    Warmup

    SSH 25 IC (In Cadence)

    Windmills 15 IC

    High Knees 20 IC

    Butt Kicks 20 IC

    Arm Circles (forward, backwards, and backwards larger circles) 15 IC

    Let’s get this party started!

    The Thang’

    Mosey to the Taj Mahal.

    Today I focused on one of the elements of F3 that sets it apart in my mind, and that is the area of togetherness. No man left behind and we are all in this together! So all of the exercises today were done with a partner or as a team.

    First we partnered up and had one partner get in a wall sqauat. The other partner would do 2 burpees and run a lap around the building (stopping to do 2 more burpees on the opposite side). When partner 2 returns they replace partner 1 on the wall and reverse roles. 3 total laps were done for today.

    After a brief 10-count we split up into groups of three and got about 75 feet apart or so facing each other. Group 1 held an Al Gore while group 2 lung walked to group 1’s location. Once there they switched and group 1 lunge walked back to group 2’s original location while group 2 held an Al Gore. Rinse and repeat!

    After that everyone was acting really lazy so I decided to bring in the aforementioned “lazy” exercise. The exercise is called Lazy Doras.

    The objective is similar to Dora 1-2-3 in that as a group you are to accomplish 100-200-and 300 reps of an exercise. The difference is that  rather than having one partner run off and return to replace the partner at where they left off, both partners never separate. Instead, while one partner does the reps of the merkin portion , for example, the other partner is in a plank. Along those lines, when one partner does squats the other holds an Al Gore, and while one does lbc’s the other does a six inch dead man’s hold.

    The format of accomplishing the objective was split up into 10-20-and 30 reps for each corresponding exercise session. When one partner does 10 merkins, the other partner continues immediately with the next 10 and so it ping pongs until completion. We did 100 merkins, 200 squats, and 300 lbc’s with that pattern.

    It was so hard, that even Einstein’s legs were sweating (his words on the measure of the intensity of a workout…).

    After everyone was done being lazy, we moved into our final event called Blue Falcon. Splitting into teams of three the objective was to create a workout that your group tries to finish in three minutes (with some adjustments to the plan during the 3 minutes granted). Simultaneously both groups attempt their workout and do as much as they can. Once done, the workouts are attempted by the other team. Whoever finishes the other team’s workout first is declared the winner. The loser has some penalty exercise to do.

    The winning team (Maverick, In-Time, and Einstein) were gracious enough to join the losers club (Turbo, Barely Legal, and YHC) in the penalty of 20 Russian Twists IC.

    Slow mosey back to the Flag and lo and behold, there she blows! Moby Dick in the flesh doing some core work! Way to be committed even when most would have just called it a lost day. Nicely done man.

     

    Circled up and counted off.

     

    C.O.T. to close with Maverick praying us out.

     

    Great job everyone!!! It really is such an honor to be a part of this group let alone being allowed to lead some. It’s awesome!

     

    Have a great day men!!!

     

     

  • The Day Time Stood Still

    For those individuals who showed up (the few, the proud, the elite) and didn’t break the first rule of the Northshore F3 rulebook of not skipping Mondays, this beatdown will not soon escape their minds. It was a beatdown that made it seem as if time stopped working. A day time seemed to call in sick. It will be remembered as the day time stood still.

    Let the warmup begin:

    Warmup

    SSH 25 IC

    25 Side lunge jump shots OYO

    Forward arm circles 15 IC

    Backward arm circles 15 IC

    Overhead claps 15 IC

    10 IC Chicken Claps

    10 OYO Merkins

     

    The Thang

    We started on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.

    We then did some suicides! 2 series of regular suicides (fine, I guess we can get a 10 count). We then did a bear crawl suicide!!!

     

    After that we did a basketball conditioning drill. The objective was the sprint the width of the court back and forth with the goal of completing 12 trips in 55 seconds (every subsequent attempt we would add 5 seconds to account for fatigue). If we didn’t all make it then there was a penalty of 10 burpees for everyone. First trip came in at 56 seconds.

    Penalty burpees!!!!

    After that series it felt like we had to almost be nearing a close right? Nah. It’s only about 15 minutes in!!! Like I said before, time decided to take Monday off and hit the snooze button. Well not us!!!

    In between the sprints we would head over to the benches for some step ups and Freak Nasties (15 IC).

    We also did some Wilt Chamberlin’s. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.

    100 lbcs

    100 squats

    100 flutter kicks each leg

    100 Merkins.

    Time still was not out so we did one last thing to wrap it up, 1 minute dead man’s hold (feet six inches off of ground).

    Time finally decided to end the insanity as the three numbers I was looking for flashed on my watch (5, 4, 5). Time’s up!!!

    What a great effort from all of the men who showed up today. It’s an honor and a blessing to call you friends.

    Thanks for letting me lead!