F3 New Orleans

Author: Waterpik

  • Garfield’s Lucky Dog Stand

    With most of the regulars departing for the ATL, YHC didnt know how many men would post at the Mandeville City Hall for the weekly Scramble. It didnt take long to figure it out as Garfield and The Hammer beat me to the AO and were ready to run.

    After a brief warmup of SSHs, HKs, BKs, we hit the streets for our weekly 5k, running along Sunset Point, which may soon be a construction zone for the upcoming Port Marigny project. Speaking of Port Marigny, Garfield said if the plans include building a hotel, he’s retiring from AT&T, getting a job there, and getting us all FREE rooms. Or…… he might set up a Lucky Dog stand and sell hotdogs on the water. Be sure to ask him about that!

    Hit the workout equipment for some pull ups, merkins, hanging leg tucks and close out with some Mary and some Chill Cut planks.

    count off, COT and YHC prayed us out.

    Have a good rest of the week, guys! Thanks for following my lead this morning.

  • Ragnar Ready

    Mother Nature cooperated for our weekly appearance at the Milestone Marsh at 0500. Rain was in the forecast, but today, we must have been livin’ right because all was dry (except the streets). Yes, it was very gloomy and damp, but for F3 Northshore, our best work is always done in the gloom.

    With the much awaited and anticipated Ragnar Relay less than a week away, Bushwacker and his men are continuing preparations before departing for the Atlanta area at the end of the week. Best of luck, guys! I know you will make us proud.

    Warmarama

    SSH, Imperial Walkers, Toe Touches, Arm Circles, all IC x 15.

    Thang

    Mosey down Marigny St. to the Lakefront. At each intersection, the PAX stopped to do some exercises. To name a few: Flutter Kicks, Hello Dollies, Imperial Walker Squats, Groiners, Burpos, Al Gore’s, Jumpsquats, Calf Raises, Leg Raises, Merkins (start at 10, ascend by 5 @ each intersection).

    The PAX then headed over to Rips for some up and overs, while the men on the ground did some Rocky Balboa’s, Jump overs, SSHs.

    Mosey back to the Marsh just in time to close out w/ count off, Namorama, COT and thanks to Steve for praying us out.

    Thanks, guys, for committing to post even though the forecast looked bleak as late as last night. Thanks for letting me lead you today as you prepare for the Ragnar.

  • Krewe of F3!

    Is Mardi Gras the world’s longest-running, largest, free, annual, outdoor celebration? I’ll let the PAX chew on that for a while. In the meantime, there was no celebrating yet at the Mandeville City Hall Scramble as it was business as usual for the veteran PAX of F3 Northshore. Word has it there will be a Birthday Bash worthy of RESPECT, RESPECT on the Lakefront Saturday morning. For those looking for a good beatdown before heading out to the parades, be sure to post on the Mandeville Lakefront on Saturday to find out what’s in store! But back to the task at hand:

    YHC led the PAX through a brief warmup consisting of SSHs, HKs, BKs, WMs, and GMs, before departing for the weekly 5K jaunt on the traditional route through Old Mandeville and Sunset Point.

    Back at the Ranch, aka, the AO, we finished up with Merkins x 40 OYO, Flutter Kicks X 20 IC, Hello Dollies x 20 IC, and Imperial Walkers Squats x 20 IC.

    Nameorama, Countoff, and COT. Thanks to Coconuts for praying us out into the day!

    Moleskin: Best of luck and Best Wishes to Ringo who departs our company for a short time to the beaches of Florida’s panhandle.

    As always, thanks, men for inspiring me to try to become the best version of myself today and everyday. And, as was mentioned on the most recent episode of F3’s 43 feet podcast, thanks for helping me to increase my mental and physical toughness over the past 14 months. As a group, we are stronger than any one individual by influencing and inspiring one another and constantly pushing one another.

  • Bear Crawl To Rips???

    Four PAX took the DRP (Daily Red Pill) and joined YHC at the Milestone Marsh For the first beatdown of the week yesterday. Yes, I’ve been listening to F3’s 43 feet podcast and this week’s episode was about the Daily Red Pill, which outlines a man’s first steps to getting right, or to accelerate fitness. Makes me wonder what’s wrong with me cuz I still aint right.

    YHC led the PAX through a brief warm up consisting of the following exercises (all IC x 10):

    Windmills, Imperial Walkers, High Knees, Butt Kicks, Arm Circles (forward and reverse), and Torso Twists.

    Thang:

    The theme of today’s beatdown was that the PAX would execute Bear Crawls instead of Moseying. The only exception was when we moseyed to and from the Lakefront.

    Bear Crawl to workout equipment:

    PAX does AMRAP timed set of merkins x 5 and pullups x 2 , alternating back and forth for 2 minutes.

    Next up, hang from overhead bars for 20 Leg Tucks OYO. Last, it was 5 jumping pullups. Bear Crawl out to the street.

    With Heart Rates near capacity, it was time for our only Mosey in the traditional sense–jog to the Lakefront.

    Wasting no time, the PAX quickly assembled on the Lakefront before we Bear Crawled to the seawall–20 Freak Nasties, 10 alternating step ups.

    Next the assembled PAX encountered the Bear himself…Bear Crawl to Rips!

    With Shoulders Burning and the collective posture of the PAX hunched over, each man worked through some up and overs at Rips, while the remaining group did 2 exercises: Rocky Balboas first, then, Squats.

    With 7 minutes to spare before the closing bell, it was time for a traditional Mosey back to the Milestone Marsh for some Mary: Freddy Mercuries X 25 IC.

    Thanks, Men of the Marsh, for following my lead (on all 4s)…Thanks for the camaraderie and for inspiring me to take the DRP more often than not over the last 13 months.

    Nameorama, COT. Thanks for Captain Core for praying us out!

    Pik

  • Got TAXES??? Here’s a Beatdown

    With the new, recently constructed, tax payer funded workout equipment at the Mandeville City Hall playground, YHC decided it was time to take full advantage of it’s convenient location. Funny thing is, this new equipment is about 15 lunge walk paces (we found that out today) from where Shooter plants his American Flag and where we form our COT, so it’s almost as if the equipment was meant for F3 Northshore. And this hasnt been lost by our group, as nearly every week we have utlized it and have even joked about who it was intended for.

    WARMARAMA

    SSH, HK, BK all IC x 15. Lunge walk to end of cars (thanks, EiEi, for parking nearly to East Causeway Approach)

    THANG

    Off we go…our routine 5k through the gloomy streets of Old Mandeville and Sunset Point.

    POST THANG

    We all pay taxes, RIGHT? Ok, let’s enjoy the fruits of our labor. PAX lunge walks about 15 paces to F3 Workout Equipment at the Mandeville City Hall.

    PAX rotates through all of the equipment. Presses, Pull-ups, Merkins, Freak Nasties, Knees to Chest…heck, I dont even know the name of those things we were using, but it felt good.

    MARY

    Putins x 20 IC, Crunchy Frogs x 10 IC, Freddy Mercs x 20 IC.

    Countoff, COT, and thanks to Zoolander for praying us out.

    Many thanks to the men of F3 Northshore for following my lead and always inspiring me to become a better man.

  • Happy New Year, F3 Brothers!

    Happy New Year, F3 Nation! 7 PAX posted in the Gloom ringing in the New Year at Grandmother’s House, not too long after the last fireworks were blasted into the Gloom of the night sky.

    WARMARAMA

    SSH, Arm Circles, Good Mornings all IC x 10.

    THANG: Move to far end of covered area, partner up. One man runs to stairs, goes up and down, and returns while his partner is doing an exercise (shoulder taps, T Merkins, one leg hops). Rinse and repeat.

    Bear Crawl to stairs, run up stairs and back down. Lunge walk to stairs, and do Defensive lineman squat walk, then run up stairs and back.

    Mosey to Lafite St bus stop where the PAX did 3 sets of 10 of the following: Box Jumps, Derkins, Freak Nasties.

    Mosey “through the woods” (hence the name, Grandmother’s house) to the Tunnel. Partner up again. First partner jogs down and through tunnel, sprinting up the far side. At the far side, PAX turns around and comes back, while partner is doing the following exercises for the two sets: Flutter kicks, Al Gore (5 secs, 5 secs rest).

    Mosey back to Trailhead to close things out.

    Count a rama, COT. Thanks to Jose for praying us out.

    Thanks for getting up early with me guys, following my lead and for the camaraderie over the past year. Thanks also for joining me for some F2 at Cafe Du Monde. It was good times, good company. I always enjoy that as much as the beatdowns.

  • Let’s MOSEY

    With no World Cup Soccer themes or any other ideas for a “LOVE FEST Beatdown” dancing in my mind, YHC figured it would be a good time to work off some of those holiday calories that invariably crop up at this time of year.  So, with a big crowd (T-Claps guys) on the day before Christmas Adam, here’s more or less how it went down:

    To get the blood flowing, we did a brief round of SSH, HK, and BK to warm up.  all IC x 15.

    Mosey Eastward, Circle up for some harder hitting exercises before the main course.  Smurf Jacks IC x 20, Monkey Humpers IC x 20, Shooter’s Burpos OYO x 10.

    Now it was time to MOSEY again, however, this time we went westward.  It was back to the corner of Marigny and Lakeshore Dr for some RACES…(Yes, Bushwacker, you heard that correctly).  YHC divided the PAX into two random groups, and each group took turns racing around the first block of Marigny St (around the circle).  While one group was running, the other group did a continuous exercise.  Rinse and repeat x 3.  The exercises were T-Merkins, Squats, Shoulder Taps.  After some pretty intense running, it was time to MOSEY again…this time we went Eastward, all the way to the PULL UP BARS beyond the outfield fence at Harbor Field.  And that distance may have been a little farther than YHC had remembered, as the PAX thinned to a barely connected group.  Once the PAX re-assembled, it was time for some pullups.  As each man did a set of up-to 5 pull ups (apologies to Zoolander and The Hammer, both of whom can clearly can pop out around 20), the remaining PAX did and exercise.  First it was Imperial Walker Squats, then it was Mack Taraji’s, and last it was, Flutter Kicks.  After 3 rounds, and some really cold hands, we MOSEYED back to the flag for a brief set of Mary.  COT, and YHC prayed us out.  Welcome to our FNG, One Eye.  Thanks for letting me take the lead today and pushing me to greater heights!

    Barely Legal, Bolt, Bubba, Bushwacker, Coconuts, Garfield, Jose Mourinho, Mathlete, Maverick, One Eye (FNG), Shooter, Toto, The Hammer, THE Manny, Tanked Up!, Zoolander

  • Thanksgiving Week Malaise

    Let’s get this holiday week started with a solid post in the Gloom of the Milestone Marsh!  At least that was the plan….

    After a brief Warm Up of SSH, Imperial Walkers, High Knees and Butt Kicks, YHC and Garfield made a round trip to the Lakefront and back to get the blood flowing at a brisk 7 minute per mile pace.

    Back to the AO, it was time for some Work at the Playground equipment.  The work included Australian pullups, Squats, Merkins, Rower sit ups, and Putins.  And then…that was it.

    YHC and Garfield chatted about Grey Fox sightings, Coyote sightings, the upcoming Krazy Ivan, working out on a track instead of running on the pavement.  We covered a lot of bases and solved a lot of the world’s problems.

    YHC prayed us out!

    Happy Thanksgiving, Men of F3.  We all have so much to be thankful for.

  • Northshore Begins to Prep for Krazy Ivan!!!!!

    Rain was in the forecast for the third week in a row at the Scramble, but the PAX got the workout in before the rain started this morning.

    Warmup:

    SSH, BK, HK, Imperial Walkers all IC x 10

    Thang:

    5K covering the normal route through gloomy streets of Old Mandeville and Sunset Point.

    Post Thang:

    Merkins 25 OYO

    Freak Nasties 25 OYO

    SMKs 20 OYO

    Rower sit ups 25 OYO

    Leg raises 20 OYO

    Merkins 20 OYO

    More Freak Nasties 20 OYO

    then, someone mentioned OCHO and his MONKEY HUMPERS, so YHC couldnt resist closing out with…Monkey Humpers x 20 IC.

     

    COT, Countaramma, and Thanks to Zoolander (virgin post at the Scramble!!) for praying us out into our day.

    Thanks, men, for letting me lead.  I always look forward to the camaraderie and the starting my day strong with F3.

     

  • Living 1 minute at a time!

    I wish I could say I lived my whole life 1 minute at a time, but that would certainly be inaccurate.  But this morning, the men of the Marsh certainly lived 1 minute at a time.  For better or worse.

    Warmaramma:

    SSH, HK, BK, Arm Circles.  All IC to 10

    Thang: All exercises were done continuously for 1 minute.

    Mosey to Playground Equipment:

    Hanging Leg Raises

    Merkins

    Big Boy Sit-ups

    Pull-ups

    Rower Sit-ups

    Squats

    Step Ups

    Mosey back to Center Court for more of Living Life 1 Minute at a Time:

    Plank

    Reverse Plank

    Left Arm high (30s), Right Arm High (30s)

    Al Gore (10 second intervals. I guess this wasnt 1 minute but we did about 10)

    10 Line Drills.  Pax has 1 minute to complete line drill. To make the required interval, PAX were able to choose to either sprint and rest, or jog and have no rest–your choice)

    Seeking respite and unable to keep the 1 minute tempo going, YHC led the Men on a short Mosey around the block, before finishing up with some

    Mary:

    Putins 20 IC

    FK 20 IC

    HD 20 IC

    Rosalitas 20 IC

    COT, and Nameoramma and thanks for following my lead today, Men of the Marsh.

    Before departing to start our week, Coconuts prayed us out!