F3 New Orleans

Author: Ringo

  • You Can’t Eat Antlers

    YHC rolled in hot this AM, a little sluggish and regretting taking part in the All -you-can-eat Peel and Eat promotion at Half Shell Oyster House in Mobile, on a late ride in from work in FL.

    Warm Ups:  Good Mornings, Toe Touches, Wind mills, Arm Circles, SS Hops

    Pax Moseyed over to the tunel and partnered up. While PAX 1 completed esercises, Pax 2 Jogged down the incline and flat bottom, then sprinted up, and repeated on the way back and flapjacked. Repeated 4 rounds. Exercises were as follows: Round 1 Burpees, Round 2 Squats, Round 3 Merkins, Round 4 LBCs.

    PAX then moseyed back over to the Trailhead Marketplace area, and together, ran 1/4 mile laps around the trailhead complex. At each 1/2 lap, PAX completed 100 of each of the following exercises, stopping when the 1st PAX reached 100: Ice Skaters, Squats, Flutter Kicks. At the end of final stop, PAX completed 50 Burpees, with every man “Finishing Strong” going all the way to 50 (modified from 100). 

    We made our way to the Flag to do Counto Namo.  Pelican prayed us out.

    Afterwards some  F2 chatter about the upcoming F2 gathering at The Tap Room. And some discussions about hunting and how it’s ok to hunt/kill doe(as opposed to coveted Bucks). Since, according to Pelican, “You Can’t Eat Antlers.”

  • Getting Arctic Blasted at Grandma’s House

    Temps dropped considerably overnight due to an Arctic Blast moving in. Add to it a little rain, but there was no stopping four F3 Northshore Hard Legs from showing up in the gloom.

    Warm O Rama: Good Mornings, Toe Touches, Arm Circles, Side Straddle Hops, Wind Mills, Imperial Walkers.

    The Thang:

    Mosey over to the playground basketball court where PAX did the Wilt Chamberlain routine(Named for his 100 point game): PAX ran to end of court, did 100 LBC’s. Ran to other side, did 100 squats. Ran back to other side, did 100 Flutter kicks. Ran again to other side and finished with 100 lunges.

    Next PAX did the “Nolan Richardson” routine (slightly modified) on the court: PAX Partnered up. PAX 1 performed each exercise denoted below as partner 2 backpedaled (Forgot to do the Bobby Hurley), and jogged back to continue the exercise from the count accumulated by partner 1. PAX continued until the repetition count stated below was met: 1. Burpees(75) 2. Squats(150) 3. Big Boy sit ups(150) 4. Arm Circles 5. Merkins(75) 6. Imperial Walkers(150)

    PAX then moseyed over to the Trailhead. On our way, a couple hunting and fishing stories are told. One PAX mentions a story of deer that was shot (either by him or a partner) 100 yards away with a cross-bow. Confessed that it was in reality probably only 50 yards (half that). PAX joked about “fish tales” and how when discussing hunting and fishing, things are 1/2 as far away than they really are. Or in some cases things are 1/2 the size it really is…As one PAX pointed out, same as when spitting game with women.

    At the trailhead, rain started to pick up.

    With time running out, YHC called an audible and shortened his planned routine at the Bell Tower. PAX partnered up again. PAX 1 did Irkins up the stairs and ran back down while PAX 2 did squats at the bottom. Idea was to keep going and flap jack until 150 squats were accumulated. We got it done in only 2 rounds.

    YHC had more fun and games planned, but will had to save for next week as time had expired.

    COT – Counto Namo

    Cowbell prayed us out.

    Thanks Guys, for letting me lead!!!

  • Double Stuffed at the Gipper

    It was a dark and stormy morning… Considering those conditions, and it being mid-week, YHC glad to see such a strong turn out of 11. To our good fortune, the rain broke (for a bit). A few PAX did their usual Pre-Thang mile run, then we circled up.

    Warm Ups: Good Mornings, Toe Touches, Imperial Walkers, Hill Billies, Arm Circles.

    The Thang:

    Pax mosied over to the court house parking lot and did “Ascending Curb Crawls.” OYO, PAX Bear crawled to other side, turned & placed feet on curb and completed 1 derkin, crawled back and completed 2 derkins, and continued to 13. Moans and groans were heard almost immediately, and YHC took mental note as one of the PAX mentioned that on another occasion, the routine was done as “Descending” Curb Crawls, where merkins would decrease instead of increase.

    Next PAX mosied over to the parking garage where we partnered up and completed a modified “Burp Back Mountain.” Partner 1 proceeded to run backwards 1/2 way up the garage ramp and sprint forward back down, while partner 2 performed burpees. Partners continue to flapjack until 50 (modified from 100) total burpees were completed.

    Next PAX mosied to the front steps of the courthouse. OYO, PAX did merkins up the courthouse steps, did 5 Rocky Balboa’s at the top, and ran down the ramp around to the beginning. Pax Repeated 4 times changing the exercise up the steps each time. (1. Merkins, 2. Bunny Hops, 3. Squats, 4. Freak Nasties).

    (Began to rain)

    Next PAX did the “Burpee 1/2 Mile” (Modified from “Burpee Mile”). Total of 24 Burpees, 1/2 Mile. Pax did 6 Burpees, ran 1/4 mile x 2.

    At this point, one of the PAX feeling a bit sluggish confessed his Oreo habit, and soon others admitted some of their own indulgences.

    Finally, PAX mosied back to the flag to do some MARY under the pavillion out of the rain.

    Count O Name O.

    Shooter prayed us out.

    Later in the day, YHC was glad to get a text from an F3 Brother giving some kudos on the beatdown, saying the combination of burpees and bear crawls made the work out brutal, but that he liked it. Glad to hear someone got their money’s worth and was challenged, as YHC is usually behind in the game.

    Thanks Guys for letting me lead!

  • Barricadia

    We arrived at Grandma’s House to find we were barricaded out! As if that would stop the PAX…T-Claps to Steve for moving them so we could park.

    Warm o Rama: Good Mornings, Toe touches, Imp Walkers, Hill Billies, SS Hops.

    First up, a mosey on over to the tunnel. Along the way some friendly chatter about the past weekend…Topics that stood out were Shooter with a hunting kill(T-Claps), and Cowbell’s less than stellar sales experience when he went boat shopping.

    The Thang:

    Arrived at the tunnel. Bear Crawls 25 paces, then jog then sprint to the other side of the tunnel and repeat back. Rinse and repeat for 2 rounds.

    Next PAX moseyed over to the bus stop. PAX did 10 each: Decline Merkins, Step-Ups, Incline Merkins, Box Jumps, and Freak Nasties. Rinse and repeat for 2 rounds. YHC almost splashing merlot after those box jumps!

    Next we moseyed over to the Market area where PAX completed Dora 1,2,3. Teams of 2. Pax 1 Ran at 80% to end of Market Hall, and sprinted back, while Pax 2 were doing cumulative reps of 100 Merkins, 200 LBC’s, and 300 Squats. Pax 1 and 2 flap-jacked runs/exercises until cumulative exercises were completed.

    Count O , Name O

    Shooter Prayed us out.

  • Running Interference

    YHC woke to the sound of rain, knowing he may have to adjust the planned Beatdown a little. A lot of uphill/downhill sprints were originally planned, but we all know how slippery the tunnel of love gets when wet.

    YHC arrived a little earlier than usual for the Q, but surprisingly, half the PAX was already there. Shooter already drenched in sweat from his run from home. All arrived, 5:15am came, so off we went…

    WarmOrama: Good Mornings, Windmills, Toe Touches, Imperial Walkers

    PAX moseyed to “The Love Tunnel”: Along the way there was concern that a band of rain was on the way. At Grandma’s, there is a covered area to perform exercises, but we took our chances.

    PAX separated into 2 groups of 3. Almost forgetting, YHC gave disclaimer. While group 2 did Freddy Mercurys, Group 1 jogged down the slope of the tunnel, ran at about 80% on the flat, then ran at 100% up the other side, then did the same on the way back. The groups flapjacked. Rinse and repeat; We did a 2nd round, doing squats in place of Freddy Mercurys.

    PAX moseyed to “Interference” bar and Saia’s parking lot, a new venue for the PAX.

    A variation of a routine borrowed from Maverick:

    Pax separated into two groups, and started catercorner to each other across the parking lot. PAX performed 25 reps of a different exercise at each corner of the parking, running from corner to corner: Burpees, Merkins, LBC’s, Lunges. Rinse and repeat for 2 rounds.

    Next, PAX moseyed back to the Farmer’s Market area. As we ran through Wendy’s Drive-Thru, some of the PAX mentioned their favorite Wendy’s meals, like the “Double Stacks;” however, Pelican said that he favors Jack in the Box, going into detail about their tacos…If only Wendy’s were open…

    Arriving at the Farmer’s Market area with only 10 minutes remaing, YHC called for a modified(shortened) version of Dora 1,2,3. Teams of 2 PAX working together to reach cumulative exercise goals of 50 Merkins, 100 Freddy Mercurys, and 150 Squats. PAX 1 executed as many reps as possible while PAX 2 back-peddled about 20 yards down and sprinted back, flapjacking until the team goal was reached.
    PAX finished at exactly the 6:00 buzzer.

    We did circle of trust, and CountOnameO. Thank you Steve for praying us out, thanks Guys for the opportunity to lead…and thank you God for holding up on the rain.

    As PAX dispersed, Bushwacker shared that he knows its a good Beatdown, when he feels a litttle anger towards the Q….

  • Ass-Kickers at The Roadhouse

    A warmer 62 degrees and a light rain, as we met up at The Marsh. Shooter had the PAX impressed that he ran over 2 miles from home to our AO.

    Greetings and banter before warm ups. As WaterPik and Coconuts called me out as having “Starbucks Hands” I immediately regretting wearing gloves on this warmer morning.

    WarmORama: Good Mornings, Wind Mills, Toe Touches, Hill Billies, Imperial Walkers, Side Straddle Hops.

    Guided by the blue light of Pelican Pointe Car Wash, the PAX moseyed to Ruby’s Roadhouse for a change of scenery, and did the Escalator routine: 10 ASS-KICKERS, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges. As if Burpees aren’t hard enough, WaterPik showed up the group by starting his on a fire ant pile.

    Next PAX moseyed all the way down to the lakefront sea wall and did 20 each: Box Jumps, Merkins, Step-Ups, Derkins, Lunges, and Freak Nasties.

    Next PAX moseyed over to Rip’s on the Lake where we did “Stair Barrows.” PAX partnered up. Partner 1 held Partner 2’s legs while he did a wheel-barrow up the stairs and 10 derkins, then both PAX ran down the stairs, then flap-jacked. PAX who were waiting did Partner 1’s choice of exercise for each round consisting of: Squats, Freddy Mercury’s, Flutter Kicks, etc.

    PAX moseyed back to the basketball court. As we arrived, YHC was ready to dish out some MARY, but was quickly interrupted and told that time had expired. (Apparently YHC’s watch somehow fell back 5 minutes during the beatdown). Since many PAX are already doing xtra credit with RRR, we went right into Circle of Trust.

    Thanks Shooter for leading us in prayer, and for the tip about Boudin by Jamison.

    Thank you guys for the opportunity to lead.

  • New Venue at The Gipper


    With the forecast showing temps in the 20’s, the night before, YHC confirmed with PAX about a Pre-Thang mile run to help those with ISI, but also to make sure we were all thawed out for The Thang. YHC was offered a “Clown Car” ride to The Gipper and graciously accepted (Thanks Steve & Shooter).

    Temps actually worked out to be in the 30’s instead. Usual jokes were made about Shooter wearing shorts, no gloves, etc…Seriously, how does he do it?!! Also prior to The Pre-Thang, Einstein shared with the PAX that he had a history of frostbitten hands and feet, growing up in Chicago, but we were all relieved to hear that he never lost any fingers or toes(yet).


    WarmaRama:  Good Mornings, Side Stradde Hops, Wind Mills, Arm Circles, Hill Billies, Imperial Walkers.


    The Thang:
    PAX moseyed over to the rear parking lot of the Taj Mahal, where we performed a modified version of “Bearway to Heaven.”  PAX did Bear crawl suisides of 7 increasing legnths. Bear crawling one way, then lunging back, with 7 decreasing burpees upon each return to the starting point.


    Next PAX moseyed over to the front of the Taj Mahal and circled up around the flag pole. PAX performed a “Fire Drill.” PAX did high knees. Taking turns clock-wise. Each PAX yelled “FIRE” and all PAX would do a version of “stop drop and roll”, where PAX would stop, drop to the ground, roll to the right, Merkin, roll to the left, Merkin, then spring back up to running in place again. This continued until all PAX got their chance to say “Fire.” 


    Next, PAX moseyed over to the “New Venue”…The Landing. With daylight creeping in, Pax performed “11’s.”  PAX ran down the hill of the landing, started with 10 Burpees on the wooden landing, then ran up the hill and did 1 Merkin at the top. This was viscously repeated until Burpees decreased to 1 and Merkins increased to 10.
    With stop time upon us, we high-tailed it back to the trailhead. Every Q, or any leader, is always concerned about doing a good job, pushing the PAX to their full potential. YHC was reassured, when on the run back, Barely Legal joked that his secretary would be doing a lot of dictation today, since he wouldn’t be able to lift a pen. 


    Count O Name O


    Coconuts Prayed us out. 


    ‘Til the next gloom….


  • Getting Our Money’s Worth at Grandma’s House for Ringo’s Virgin Q.

    Upon arrival, most of the PAX aired grievances about how the Saints were robbed. This will probably be a topic of F3 discussions for many beatdowns to come.

    WarmaRama:

    Good Mornings, Windmills, Arm Circles, Imperial Walkers, Toe Touches.

    YHC kept getting a few of the warm up exercises mixed up, but thanks to the PAX for helping keeping everyone in line.

    Pax then moseyed to the tunnel.

    1st routine:  “4×4” – YHC called for 4 rounds. Group 1 did bear crawl down the slope of the tunnel, jogged the flat bottom part, then sprinted up, and repeated on the way back while group 2 did AMRAPs of 4x4s (Burpee to Plank, 4 Merkins, 4 Mountain Climbers).
    Doing 4 rounds proved to be good in theory, but just after the first round, YHC and Pax realized it had to be modified. It was taking too much time and losing our form, with many more fun and games planned. So, YHC called an audible after only Round 1 and Pax moseyed on to the next routine, but not without vowing to the 4×4 gods that we would be back. 

    Next we moseyed to the bus stop/benches and did 10 Box Jumps, 10 Merkins, 20 Step-ups, 10 Derkins, 20 Lunges, and 10 freak nasties. Pretty uneventful, but a good routine nonetheless.

    Next we moseyed over to the flea market area. 

    Next Routine: “Dora 1,2,3”- Pax coupled up and had a team goal of 100 merkins, 200 LBC’s, and 300 Squats. Pax alternated where 1 team member did sprints while other team member continued towards team goal. YHC and Pax lost count only a couple times.

    Finished just in time for Circle of Trust.

    One Pax mentioned that he “got his money’s worth” out of YHC’s VQ.  Although these workouts are Free, YHC chooses to believe it was a positive comment.

    Shooter prayed us out. 

    Special thanks to those who supported YHC today for my VQ and thanks to all of our F3 guys who inspire and keep each other motivated during each workout.

    ‘Til the next gloom…