F3 New Orleans

Author: sterlingjc

  • Metric tonne of burpees

    Metric tonne of burpees

    CONDITIONS

    7:15 a.m. sunrise

    DISCLAIMER

    Q confessed that he was not a professional

    THE WARM UP

    All exercises done IC, or in cadence-ish. YHC’s counts were so far off, it was a miracle the assembled PAX didn’t disband then and there.

    • Seal jacks X15
    • Toe touches X10
    • Abe Vigodas X10
    • Copper Head squats X10
    • Steve Earles Copper head squat finished with hill billy X 10

    THE THANG PART 1: 3/4 Dab

    Pax moseyed around the block and returned to the bus stop to get to work. Daylight savings time had Q’s thoughts muddled so YHC picked a nice simple beatdown to use for this circumstance. We ran through a modified version of the Dab a.k.a. series of 10 burpees done EMOM style. At the risk of getting monotonous with all 4 rounds total burpees, YHC trimmed the sequence to a nice compact, block of 150 burpees.

    THE THANG PART 2: One leg at a time


    -Marios
    -Single leg wife pleases
    -Single leg split squats
    -Reverse table tops
    -Ham string bridge

    Mary and we out

    • Absolution
    • Flutter kicks
    • LBCs
    • Plank

    CountORama, NameORama, and COT

    The Pelican prayed us out.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • What the Bleep

    What the Bleep

    CONDITIONS

    Weather.com predicted a 100% chance of rain, but the conditions are always cozy in the “Hall of Justice” parking structure. #ThanksParishTaxPayers

    DISCLAIMER

    YHC forgot the disclaimer. I don’t remember any major injuries, so I think it’s a “no harm, no foul” situation. #Don’tSueMyMalpracticeInsuranceHasLapsed

    THE WARM UP

    All exercises done IC, or in cadence-ish. YHC’s counts were so far off, it was a miracle the assembled PAX didn’t disband then and there.

    • Split jacks X15
    • Toe touches X10
    • Abe Vigodas X10
    • Ray Finkles X10
    • Steve Earles Copper head squat finished with hill billy X 10

    THE THANG PART 1: Bleeping beep test


    After warming-up the PAX moseyed to the parking garage at the “Hall of Justice.” Lo, and behold, the magical, beatdown elves had already set up cones precisely 20 meters apart, so it was only natural for the PAX to test themselves against that grueling, gym class, fitness benchmark: the beep test, a.k.a the bleep test a.k.a the multi-stage fitness test, or in F3 lingo, Highlander.

    9 PAX lined up and started running, as the sadistic, electronic tones of the test app, beeped faster and faster. The PAX did fantastic and displayed the fitness levels and VO2 maxes of a bunch of doped up Lance Armstrongs. Whenever a PAX bowed out of the beep test, they kept getting stronger by doing sequences of merkins, squats and LBC’s.
    TClaps to Turbo who was the last bleeping man standing after the rounds of the test had progressed well into double-digits.

    We all know, Turbo could have kept racing the beeps all morning, but he threw in the towel to give the PAX a break from doing Merkins.

    THE THANG PART 2: Play that funky music till you die

    Since the speaker was already set up for the beep test, PAX hung around for three consecutive music driven workout routines.

    • “Bodies” by Drowning Pool 3:21 – Plank through song with donkey kicks and merkins mixed in
    • “Baba O’Riley” by the Who 5:00 – Imperial Walkers for what feels like a lifetime
    • “Tubthumping” by Chumbawumba 3:33 – SSH plus 27 burpees
    Rumor has it that Einstien sure plays a mean, pin ball.

    MOLESKIN

    Well done, F3 bros. Props to Bushwhacker for helping the PAX to clean up the parking garage, because our brother knows that “every day is earth day.” #CaptainCore.

    CountORama, NameORama, and COT

    YHC prayed us out.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Grandmother’s House has a roof

    CONDITIONS

    Weather.com predicted a 90% chance of rain at our AO this A.M. and Mother Nature delivered. No worries for the Pax at Grandmother’s House because our AO is an all-weather location whether it’s dry or raining

    THE WARM UP

    The assembled PAX warmed up with some active stretching. All exercises done IC.

    • Split jacks X 15
    • Toe touches
    • Abe Vigodas
    • Good mornings
    • Frankensteins
    • Steve Earles Copper head squat finished with hill billy
    • high knees

    THE THANG Crawlin’ and hoppin’

    Pax moved straight from warm-up into the Thang. (no moseying required) Pax performed 3 rounds of a sequence called “the Brenton” stolen from a nameless national exercise craze.

    First pax bear crawled for 100 feet and made their way back to the start by broad jumping. After every 5 broad jumps the pax dropped to crank out 3 burpees.

    Rinse and repeat 3X

    THE THANG Ciabatta time

    Pax worked through 3 ciabatta circuits of alternating between 30 seconds of doing work with 10 seconds to recover between sets.

    Don’t sweat me Disney, backblasts are fair use.
    • Supermans
    • Spiderman merkins
    • Sister Mary Katherines
    • Mountain climbers
    • Wojo squats
    • Alternating planks
    Wojo says train hard when you post and to never slack off on your help defense

    THE THANG Big Finish

    With no moseying needed to stitch together our work sessions, Pax were free to enjoy some bonus work when they finished their ciabatta sets.

    Pax capped off the workout with some lunge walking, duck walking and Mary.

    CountORama, NameORama, and COT

    Thanks to Chewy for closing out the COT with a prayer.

    MOLESKIN

    It was good to see 8 Pax posting at Grandmother’s House despite bad weather. Northshore AO’s are surging.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Reflections

    CONDITIONS

    Q neglected to get the weather data, but as usual the AO was extremely dark at 05:15. Tclaps to the pax for using quality, reflective gear to improve their visibility during the scramble. Stay safe F3 bros. We want you healthy and posting.

    DISCLAIMER

    Q neglected to give a proper disclaimer but the experienced pax were careful to stay within the bounds of safety.

    THE WARM UP

    The assembled PAX warmed up with some active stretching. All exercises done IC.

    • Seal jacks
    • Frankensteins
    • Imperial walker
    • Other miscellaneous stretches

    THE THANG Scramble style

    The assembled PAX pounded out the 5k on our usual scramble route.

    THE THANG Phase 2

    Pax made it back to the shovel-flag with 10 minutes left so we cranked out a circuit of leg exercises.

    • Single leg squats
    • Snowboard hops
    • Marios (single leg hops)
    • Wife pleasers
    • Table tops
    • Donkey kicks

    CountORama, NameORama, and COT

    YHC finished the COT with a prayer.

    MOLESKIN

    Special T-Claps to our friend Waterpik as he rehabs his ankle. That’s a lot of discipline to keep posting through the recovery process.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Christmas Vacation

    Christmas Vacation

    Thanks to the holiday season giving many PAX a respite from work the Milestone Marsh was hopping in the pre-dawn gloom of Christmas Eve day. A big welcome to all the PAX for coming out early on a Monday morning.

    CONDITIONS

    46°; 51% humidity; 6:54 AM sunrise

    DISCLAIMER

    The experienced PAX knew YHC’s rank amateur status.

    THE WARM UP

    All exercises done IC

    • Split jacks X15
    • Toe touches X10
    • Abe Vigodas X10
    • Ray Finkles X10
    • Steve Earles Copper head squat finished with hill billy X 10
    • Good mornings X10
    • High knees X15

    Every time Catherine revved up the microwave, I’d piss my pants and forget who I was for about half an hour or so.

    THE THANG PART 1: Getting Stronk

    YHC sees Northshore PAX getting mad strong, so he thought he would keep the trend of lower rep, higher difficulty movements.

    4 rounds
    Pull up sets x6
    Single leg squats X6 each leg

    1 minute recovery after each set

    YHC wobbled some on the single leg movements, but the assembled PAX were rock solid, straight vertical. Backdraft even rocked some of the pistol-style movement.

    It wouldn’t be the Christmas shopping season if the stores were any less hooter than they – HOTTER than they are. Whew. It is warm in here, isn’t it?

    THE THANG PART 2: Let the beat drop

    PAX did some work with 5 drop sets focusing on the lower body. Each set consisted of 15 knee tucks, 15 jump squats and 15 air squats done in succession with no rest. YHC was gassed at the end of these but the PAX grinded out each of the 5 sets with style.

    Surprised, Eddie?… If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be more surprised than I am now.

    THE THANG PART 3: The big, big finish

    PAX finished in fine form with the following fun and games.

    • Gecko crawl across the court
    • Boo-yah merkins (Q was tired at this point and the cadence / count confused the heck out of the PAX)
    • Clapping merkins
    • Single leg hops / Marios
    • Snow board hops
    • Grand finale, 1 minute of hanging knee raises

    Can I refill your eggnog for you? Get you something to eat? Drive you out to the middle of nowhere and leave you for dead?

    CountORama, NameORama, and COT

    YHC prayed us out.

    MOLESKIN

    Merry Christmas y’all

    Carve the turkey, turn the ballgame on Make Bloody Marys 'cause we all want one Send somebody to the Stop 'N Go We need some celery and a can of fake snow A bag of lemons and some Diet Sprite A box of tampons and some Salem Lights Hallelujah, everybody say cheese Merry Christmas from the family

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Creeping and Crawling

    CONDITIONS43°; > 90% humidity; 6:51 AM sunrise (well after the PAX hit the road)

    DISCLAIMER

    The experienced PAX knew YHC’s amateur status and mentally filed away all necessary disclaimers.

    THE WARM UP

    Split jacks X 15
    Toe touches X 10
    Ray Finkles X10
    Steve Earles Copper head squat finished with hill billy X 10
    High knees X10
    Butt kicksX10

    THE THANG PART 1: Ascending Steve Crawl

    The assembled PAX took a short trip to Old Rail to borrow their parking lot.  YHC called a routine that he first learned from our amigo Steve. YHC didn’t enjoy it then so he decided to inflict it open his F3 bros that morning.

    PAX started on one edge of the parking lot.  Bear Crawled to the opposite curb, turned, placed feet on curb and completed one Derkin, crawled back and completed two Derkins, continued to 13.  

    THE THANG PART 2: Rando Circuit

    YHC introduced this routine as something he found by some random dudes on Youtube.

    Circuit:
    each 30 seconds 10 second rest
    1.Burpee w/ merkins
    2.Arch ups
    3.spiderman pushups
    4.Sister mary katherines
    5.Mountain climbers
    6.Wojo squats
    7. Alternating planks

    rest 90 seconds. complete 3 circuits for about 16 minutes of non-stop fun

    PAX took a final mosey around the block to bring us to 06:00 on the dot.

    CountORama, NameORama, and COT

    Thanks to the Pelican for praying us out

    MOLESKIN

    Best wishes to the Pelican on his upcoming lasik surgery.  There’ll be no hiding from him when he has his new lazer-bionic eyes fully operational.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

    Shout out to y’all who are reading to the end of the backblast.

  • November heat wave

    CONDITIONS

    YHC arrived to the AO wearing his mukluks and balaclava this morning after all the chilly posts this week but got to dump them when the temps hit 60°F this A.M.

    DISCLAIMER

    Q delivered the classic disclaimer copied from our friend Einstein: “It’s obvious that I’m not a professional.  Be safe out there.”

    THE WARM UP Proper

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -Split Jacks 15X
    -Toe Touches (just in time for our amigo Chewy to roll-in hot)  10X
    -Hairy rockette kicks 15X
    -Ray Finkles 15X (tough to maintain balance)

     

    THE THANG Scramble style

    YHC fiddled with his fancy fitness tracker gizmo for a minute or two. Then the assembled PAX pounded out the 5k on our usual scramble route.

     

    THE THANG Phase 2

    Paul Cordes park has new exercise equipment which the PAX put to use after returning from our run.

    First they ran through a session of “Morning Call”
    One pax cranked through pull ups while everyone else did Merkins and held plank until our whole crew made it through the circuit.

    With only two minutes to go before the buzzer sounded PAX finished with AMRAP of lunges.

    Thanks Mandeville Parks and Rec for the new toys.  Don’t say big government never did anything for you.

    CountORama, NameORama, and COT

    Thanks to Sprockets for praying us out with encouraging words of thanks and praise.

    MOLESKIN

    Special T-Claps to Ringo who “hit for the cycle” Northshore style and posted four consecutive times.  He started the week as an FNG and is now a regular.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Ivan is coming

    South Louisiana storms woke YHC at 3:00 a.m. and he worried that the Northshore F3-bros would have to scrub another mission due to the elements, but when I arrived at the AO storms had cleared and we were go for launch.

    CONDITIONS

    I don’t have the stats for the weather conditions, but the court conditions at the Milestone Marsh were exquisite.  Some good samaritan took a leaf blower and cleaned the b-ball court that is the centerpiece of the Milestone Marsh AO.  Was that you @Bushwhacker?  @Mandeville Parks and Rec, maybe?  IAE, thanks for the solid.

    DISCLAIMER

    Q offered a half-hearted disclaimer, but the Q’s limitations were old news to the expert, assembled PAX.

    THE WARM UP Proper

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -SSH
    -Good Mornings
    -Imperial Walkers
    -High Knees
    -Lizard/Geico stretches (Because who wants to strain the groin?)

    THE WARM UP Lagniappe

    Basketball season is underway.  (It’s that round shaped ball, #TranslatingForMyFootballFanaticBros) YHC commemorated b-ball season by adding free throws to the warm-up.  F3 wrinkle was that a miss got you 5 burpees.

    Unfortunately YHC did his Shaq impersonation and took some garbage free throws leading to my penalty burpees.  Next time I’ll imitate Wilt and shoot granny style.  T-Claps to Waterpik for draining them.  Our friend has skillz.

    THE THANG Preview

    YHC wanted to put the newly cleaned court to good use so we started with a “Brenton” drill.

    Bear Crawl (100 ft)
    Standing Broad-Jumps (100 ft)
    Perform 3 Burpees after every 5 Broad-Jumps

    The official Brenton calls for 5 rounds, but we had other work to do and called it after two sets.

    THE THANG Part 1: Better run, Ivan is coming

    Northshore QIC’s have been great at hyping the upcoming Krazy Ivan.  (January 19th #MarkYourCalendarsNow)  So if Ivan is coming we better get our run on.  To improve our speed YHC called one of his favorites:
    100 yard sprint + 10 merkins at the finish.
    Repeat 10X.

    Before running, PAX were issued the newly invented “double disclaimer.”  We were diligent to avoid slipping on the wet asphalt and avoiding the F3-Faceplant. (F4?)

     

    THE THANG Finale:  If it’s the Marsh, it’s gotta be pull-ups

    We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  The Marsh is the only AO that has convenient pull-up (monkey) bars.

    YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.  PAX finished out the 45 minute beatdown and declared victory.

     

    CountORama, NameORama, and COT

    Thanks to our amigo Waterpik for praying us out

    MOLESKIN

    After smelling some skunk funk during the workout, Garfield shared some stories about Mandeville wildlife.  Ask him the one about the deer, the schoolkids and the Mandeville public works dept.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • #EveryDayIsLegDay

    CONDITIONS

    YHC didn’t check the conditions but it was shockingly warm and humid for November.

     

    THE WARM UP

    All exercises in cadence, but tbph the count on the High Knees was pretty shaky.

    -SSH
    -Good Mornings
    -Abe Vigodas
    -Imp. Walkers
    -High Knees

    THE THANG

    Magnificent 7 Leg-o-rama
    1. Maraviches/pistol squats on a bench – IC
    2 Bushwhackers Single leg burpees 10 each leg OYO
    3 Split Squat -IC
    4 Scissor bridge Tacoma narrows – IC
    5. Wife pleasers-IC
    6. Shaun Whites/ Snowboard hops
    7. Marios/ Single

    Drop Sets
    10 tuck jumps
    10 squat jumps
    10 squats

    All down in a continuous sequence with no break in between.

    Rinse and repeat 3 times with two minutes of rest in between.

    Tunnel Triple Check
    First PAX ran through the Florida Street tunnel. Second PAX holds a plank.  Third PAX holds an Al Gore.  Continue until the cycle is complete.

    CountORama, NameORama, and COT

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Fast times at the City Hall Scramble

    CONDITIONS

    66°; 90% humidity; 7:00 AM sunrise

    DISCLAIMER

    YHC isn’t going to say that he forgot to deliver the disclaimer, but if any personal injury attorneys ask you, the assembled PAX definitely understood that he was a rank amateur and shouldn’t be trusted with workout advice.

    THE WARM UP

    Northshore Q’s have been doing so much cool stuff, that YHC wanted to blatantly copy everything he could.

    Assembled PAX warmed-up with a feeble imitation of Turbo’s dynamic warm-up routine with a focus on walking quad stretches and hip stretches.

    Wait until YHC’s kids teach him how to set up a spotify playlist and he can copy Grundy’s sweet tabata jams mix-tape.

    THE THANG

    The assembled PAX scrambled through their standard 5k route.  Tclaps to Garfield and Bushwhacker for pacing us.  Northshore PAX know that this is SOP for Garfield and the Whacker is rounding into race day shape for his upcoming half-marathon.

    YHC didn’t keep detailed mile splits, but feels confident that the PAX responded well to the cooler weather and clocked some fast times.

    THE THANG – Part 2

    After the 5K, we returned back to City Hall for some work.

    The Pelican Challenge

    The first item was introduced to Northshore PAX, by our amigo the Pelican, who himself stole it from the Army’s new combat fitness test.   YHC set the timer for two minutes and the assembled PAX cranked out as many hand-release merkins as possible before time expired.

    Next we did 20 4 count tabletops in cadence, because every day is leg day.

    Rock-Paper-Burpees

    Finally, the PAX finished with 5 rounds of “rochamburpee,” which the lexicon defines as a game of rock-paper-scissors with burpees at stake. YHC observed some next level strategery among the PAX.  Never go in against a Northshore PAX with burpees on the line.  #Strategery.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.