F3 New Orleans

Author: TurboTax

  • The Wheel

    YHC didn’t invent it.

    Tasked by an ailing Einstein for a substitute Q, YHC went to the Hawg playbook and unabashedly copied a recent Red Friday workout, the Loredo. After a warmup of Seal Jacks, Toe Touches, Windmills, Mountain Climbers, Parker Peters, SSHs, Good Mornings, High Knees, Butt Kicks all IC 10x and some arm circles (golf ball to beach ball and back), YHC led the PAX to the Justice Center for a simple but not easy beatdown:

    AMARP for 30 minutes: 25 air squats, 25 Merkins, 25 Walking Lunges and a 400 Meter Run (don’t tell the PAX the rep count was supposed to be 24 and not 25; YHC is old and cannot read his Winke in the Gloom).

    The PAX managed 7 rounds. Probably would have been 12 had YHC used the correct rep count.

    Back to the trailhead for a balance challenge: stand on the right leg for 30 seconds and then 10 right leg hops OYO; rinse and repeat on the left leg; and then a weird balance exercise that is too complicated to explain but YHC will show you some time.

    Countorama, nameorama and Steve prayed us out. Thanks for letting me sub for Einstein guys, and T claps to you for the hard effort this morning.

  • Krazy Ivan 2019

    Despite the Krazy Ivan Rules Committee’s best efforts to confuse and disorient the Southshore PAX into (1) not showing up; (2) showing up at the wrong time; (3) showing up at the wrong place; (4) wondering whether an event actually was going to take place; and (5) thinking that even if the event did take place the whole thing would be a waste of time and money due to its apparently lack or organization and rules, the Southshore PAX (with the notable exception of Jadeveon and Mulligan who are both easily confused and dissuaded as well as RY who is exceptional at making excuses) managed to not only show up but to capture the Freedom Hammer with a convincing 401-340 victory.  It was windy, it was cold, it was completely stupid and utterly pointless.  It was also colorful with PAX displaying their personalities for all to see with their choice of tank top as well as chest and back hair grooming choices.  Most of all it was an epic good time with another impressive display of middle distance running from the Southshore’s Smooth who crushed the competition and established his position as F3NOLA’s premier all season runner having won the Gnarly Nutria over the Summer and now the Krazy Ivan in the Winter.  Lots of friendly competition and some quality F2 afterwards made all 10 minutes of organization and preparation worth it.

    Here’s how they ran:

    1. Smooth
    2. In Time
    3. TurboTax
    4. Cavalier
    5. Astro
    6. Left Cheek
    7. Mahatma Ice
    8. El Guapo
    9. Hawgcycle
    10. Shorty
    11. The Hammer
    12. Rudy
    13. Steve
    14. Catfish
    15. Bushwacker
    16. Zoolander
    17. Butt Splice
    18. Suckles
    19. Sogo
    20. Bongo
    21. Hose
    22. Shooter
    23. Woz
    24. Chewy
    25. Heisenberg
    26. Rev Sox
    27. Gabrielle
    28. The Pelican
    29. Grundy
    30. Fracsac
    31. Jose Mourhino
    32. Barely Legal
    33. Pai Gow
    34. Mambi
    35. Da Parish
    36. Hokie Pokey

    Also making cameo appearances for a lap a piece:  EiEi, Einstein and Ocho.

    Special thanks to The Manny and his lovely assistant, Mary, for scoring the finish and tabulating the results using the Krazy Ivan’s proprietary algorithm.

    Thanks for coming out for the Krazy Ivan guys.  Take care of the Freedom Hammer, Smooth.  The Northshore PAX wants it back next year!

  • Round Robin at The Gipper

    With our designated Q, Maverick, busy with his new 2.0, it was up to the PAX to deliver their own beatdown Wednesday morning at The Gipper. Go time arrived, the assembled veteran PAX disclaimed themselves silently, and then we got down to business.

    YHC initially took the lead with a warmup of SSHs, windmills, merkins, plank jacks, toe touches, seal jacks, imperial squat walkers and torso twists, all IC.

    Tanked Up! picked up the baton and moseyed the PAX to the back of the Taj Mahal where he administered a series of suicides – sprint/backpedal; shuffle there and back; and then old fashioned sprint there and back. Tanked Up! then ran us around to the front of the Taj Mahal, assembled us around the flagpole, and turned things over to Ringo.

    Ringo adopted Einstein’s “give the PAX an exercise to do while you bear crawl to the flagpole and back” routine and worked us over pretty good with merkins and various Mary exercises.

    After giving Einstein a little bit of his own medicine around the flagpole, Ringo then led the PAX to the front of the Justice Center for box jumps, the freak nasty, and step ups.

    Bushwacker took over at that point with a mosey around the Justice Center to the back stairs where we performed Irkins up the stairs, followed by bunny hops down the stairs. Rinse and repeat twice, descending with backwards bear crawls the first time and crab walks the next.

    Finally, Shooter mercifully took us back to the shovel flag for Mary: 45 seconds each of planks, Nolan Ryans each side, Rosalitas and finally Tanked Up!’s favorite, wife pleasers.

    Countorama, nameorama and Einstein prayed us out remembering our Southshore brother Terabyte and hoping that Maverick’s M and 2.0 are healthy and happy.

  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.

  • The Morning before the Nightmare before Christmas

    18 strong on the Mandeville Lakefront this morning, our warmup circle of pain expanding as the sun rose with long lost veteran EiEi finding his way out of the fartsack and back to the PAX just in time for the standard disclaimer.

    Off to the races with a warmup of Seal Jacks, Imperial Walker Squats, Toe Touches, Windmills, and Side Straddle Hops, all 20x IC.

    Mosey towards the Harbor for the next COP:  T Merkins, Jane Fondas, Wife Pleasers, Merkin Circle, Nolan Ryans, and Flutter Kicks. All IC with various rep counts.

    Mosey again towards the Harbor with another COP stop for front to back lunges, monkey humpers, and copperhead squats.  Again IC with various rep counts.

    Then all the way to the Harbor playground.  YHC divided the PAX into six teams of three for some rarajipari variations around the playground.  Good times and all in line with YHC’s diabolical plan to run the PAX as much as possible this morning to train surreptitiously for the Krazy Ivan without wearing them out for tomorrow afternoon’s Nightmare Before Christmas beat down.

    Indian Run back to the shovel flag for our countorama, nameorama and a prayer.

    Welcome FNGs Big Ugly, Bolt and Hawk!

    Thanks for letting me lead guys.  YHC always appreciate you playing along with my hare brained ideas.

  • Perfect Conditions

    Cold wet and windy morning on the Mandeville Lakefront.  Perfect conditions to sharpen some iron.

    Warmup of Imperial Walkers, Seal Jacks, Toe Touches, Lunges, SSHs and Windmills, all IC and 20x except for the Windmills at 10x.

    Mosey Westward to the first COP, a rotisserie of sorts with three rounds on the wet ground.  Round one:  T hand release merkins, right side hip ups, left side hip ups, scuba Steves.  Round two:  shoulder taps, right side straight leg jackknives, left side straight leg jackknives, alternating Supermans.  Round three:  slow count merkins, right side Jane Fondas, left side Jane Fondas, and vintage Supermans. All IC and 10x each exercise.

    Mosey further Westward to partner up and pick up some coupons.  10 minutes of every minute on the minute, rotating between coupon 10 thrusters and 20 donkey kicks with your partner.  50x thrusters and 100x donkey kicks total.

    Then each team completed 50 coupon manmakers and 100 coupon swings, one partner putting in reps while the other ran 50 yards out and back to relieve his partner.

    Last dance with your partner:  back to back Al Gore for a minute, then twisting coupon exchanges 1 minute each direction.  Waterpik, what were you doing over there by yourself?

    Mosey Eastward towards the shovel flag for some sprint training.  Four cones spaced about 10 yards apart.  Accelerate from cone 1 to cone 2, float (maintain speed) from cone 2 to cone 3, and then accelerate from cone 3 to cone 4.  Recovery walk back to cone 1 to repeat; five total rounds.

    Final mosey back to the shovel flag.  100 shoulder taps IC to wrap up the beat down.

    Countorama, nameorama, Pledge of Allegiance in honor of Veterans Day, and Butt Splice prayed us out.

    Thanks for letting me lead guys.  Always a privilege and an honor.  And great seeing so many of you post for the pre-thang foreplay run.  Let’s keep working towards Krazy Ivan dominance.  Recover quickly, Jose.

  • Just Another Training Day at The Gipper

    This morning at The Gipper felt like just another training day back in the high school basketball, soccer or (fill in the blank) days.  After a preliminary warmup of Imperial Walkers, Toe Touches, and Windmills, all 20x IC, the PAX departed the trailhead and continued our warmup on the way to the front of the Justice Center.  We ran, skipped, shuffled, backpedaled and even threw in some Lt Dan’s on the way.

    YHC threw down some cones upon arrival, and it was time for agility drills.  Three times through for each drill.  Sprints/shuffles, sprint/carioca, backpedal shuffle, crossover runs, diagonal sprints, accelerate/sprint/decelerate/sprint, and then accelerate/sprint/decelerate to dead stop drills were the order of the day.  Then YHC threw in his favorite for the agility finale, the box drill.  Grundy promptly stole YHC’s thunder, expropriating a great misdirection joke for his own comedic benefit.  Then Einstein jumped in to generate more laughs.  YHC would do well to remember Grundy’s basketball credentials and Einstein’s uncanny ability to make a good joke even better when planning a surprise for future agility beatdowns.

    Soccer run back to the trailhead with headers and 3 step accelerations sprinkled generously into the mosey.

    3 minutes of Mary back at the trailhead to close things out with T Merkins (20x IC), hip ups (10x IC each side) and straight legged jackknives (10x IC each side).

    Countorama, nameorama and then Coconuts prayed us out.

    Thanks for indulging my old school nostalgia, guys, and thanks for letting me lead. Hope you all got your money’s worth this morning in the Gloom.

  • The Usual Suspects

    The usual suspects rolled in from the Gloom at their usual times this morning, Maverick hitting the tarmac just in time to join the warmup of dynamic stretching exercises up and down the fake train platform at the Covington trailhead:  lateral SSHs, lunges with a twist, lateral lunges, a variety of skips, and some additional soccer style exercises to get the blood flowing.

    Mosey to the front of the Justice Center for a set of 7s:  pistol squats to Marios using the benches at the bottom of the stairs and ice skater hops (Bonnie Blairs or Apolo Ohnos) at the top.  We attacked the stairs laterally to keep with the theme of the day, moving sideways to move forward.

    Mosey to the side of the Justice Center for 3 sets of:  10 T Merkins and 10 jackknives each side with a lateral bear crawl around the circle and back thrown in for good measure.

    Mosey to the back of the Justice Center for an exercise YHC learned while posting with Charlotte Metro a few weeks ago:  the railwalk.  Pole dancer might be a more appropriate name but, at any rate, it involves finding some railings on a ramp and then walking up the railing laterally with your hands and feet, essentially a suspended lateral plank walk with extra motivation to avoid a face plant.  Gauged by the mumble chatter, the PAX found this exercise plenty challenging and of course it was consistent with the lateral movement theme of the day.

    Another quick mosey to the Justice Center benches for a sequence of Bulgarian Split Squats (we’ve been missing you Steve…come home soon), two foot lateral hops, lateral step ups, left leg lateral hops, lateral box jumps, and right leg lateral hops.  10 reps each and then moving directly to some agility work with lateral shuffles, crossover runs, and caricoa.

    Mosey back to the trailhead to finish off with some Mary:  Nolan Ryans, Scuba Steves, and a one leg/two leg lift combo to close out the day.

    Countorama, nameorama and then Einstein prayed us out.  Thanks for letting me lead guys.

    NMM

    We attempted to EH a guy on the fly this morning.  We hooked him for a little while but the railwalk may have been too much.  We’ll see.

    Monday Night Ruck and Football October 8th.  Meet on the Mandeville Lakefront for rollout at 1815 and then we’ll head over to the Barley Oak for some F2 and to watch the Saints (hopefully) smoke the Redskins.

    NOLA Convergence October 13th at City Park 0700 hours.  Clown car from the old Winn Dixie parking lot near the causeway.  Rollout at 0600.  Don’t miss it.

    EiEi reportedly is back from Siberia and training locally for the 2nd Annual Krazy Ivan which, save the date, is scheduled for January 19th at 1900 hours on the Mandeville Lakefront.  Don’t say anything to the Southshore guys at the Convergence.  We want to spring the whole thing on them at the last minute.

     

  • Remembering Senator John McCain and Tech. Sgt. John Chapman

    “I was in solitary confinement when my captors offered to release me.  I knew why.  If I went home, they would use it as propaganda to demoralize my fellow prisoners…I wasn’t in great shape, and I missed everything about America.  But I turned it down.

    A lot of prisoners had it worse than I did…I always like to strut a little after I’d been roughed up to show the other guys I was tough enough to take it.  But after I turned down their offer, they worked me over harder than they ever had before.  For a long time.  And they broke me.

    When they brought me back to my cell, I was hurt and ashamed, and I didn’t know how I could face my fellow prisoners.  The good man in the cell next door, my friend, Bob Craner, saved me.  Through taps on a wall he told me I had fought as hard as I could…And then he told me to get back up and fight again for our country…

    I fell in love with my country when I was a prisoner in someone else’s.  I loved it not just for the many comforts of lie here.  I loved it for its decency; for its faith in the wisdom, justice and goodness of its people.  I loved it because it was not just a place, but an idea, a cause worth fighting for.  I was never the same again.  I wasn’t my own man anymore.  I was my country’s.”

    – Senator John McCain

    15 PAX  began and ended this morning’s beat down on the Mandeville Lakefront by honoring two American heroes.

    YHC shared Senator McCain’s recollection of his captivity in Vietnam in his own words, gave a brief disclaimer, and the PAX got to work with a warmup of 10 Burpees OYO, 10 Seal Jacks IC, 10 Don Quixotes IC, and 10 Toe Touches IC.

    Short mosey down the Lakefront for more warmup with Shoulder Circles, 10 OH Hand Claps IC, 20 OH Presses IC, and 10 Moroccan Night Clubs IC.

    Then an Indian Run to the Milestone Marsh AO basketball court for a three team possession game.  Shirts, skins and muscle shirts competed in a completely stupid and utterly pointless game of possession with a nerf football.  There were random rule changes, completely unpredictable stoppages in play, impressive displays of athleticism, and no shortage of smack talk.  In the end, the PAX got a good workout without realizing it and it was time to head back to the shovel flag.

    On our way, we honored Tech. Sgt. John Chapman whose widow received his Medal of Honor from President Trump this week during a ceremony at the White House:

    “Fighting in the early morning hours through brisk air and deep snow, Chapman sacrificed his own life to preserve the lives of his teammates during the Battle of Taku Ghar, Afghanistan, on March 4, 2002.  Chapman, upon exiting the helicopter, immediately charged uphill through the snow toward enemy positions while under heavy fire from three directions.  Once on the ground, the team assessed the situation and moved quickly to the high ground.  The most prominent cover and concealment on the hilltop were a large rock and tree.  As they approached the tree, Chapman received fire from two enemy personnel in a fortified position.  He returned fire, charged the enemy position and took out the enemy combatants within.

    Almost immediately, the team encountered machine gun fire from another fortified enemy position only 12 meters away.  Chapman deliberately moved into the open to engage the new enemy position.  As he engaged the enemy, he was struck by a burst of gunfire and became critically injured.  Chapman regained his faculties and continued to fight despite his severe wounds.  He sustained a violent engagement with multiple enemy fighters for over an hour before paying the ultimate sacrifice.  Due to his remarkably heroic actions, Chapman is credited with saving the lives of his teammates.”

    God Bless Senator John McCain and Tech. Sgt. John Chapman.  God Bless America.

    Countorama, nameorama, and The Hammer prayed us out on our way to the coffeeteria.

    Thanks for letting me lead guys.

  • Veni Vidi Vici

    Six PAX gathered in the Gloom at The Gipper this morning to tackle the fourth and final week of the IronPAXChallenge.  Anticipating that this installment of the Challenge would be tough to complete in our scheduled 45 minutes, YHC called for an early COT.  Countorama, nameorama and a short prayer and then we were off on a short mosey to a local gym with pull up bars to get down to business.

    Mogadishu Mile for time:

    1 mile run

    50 pull-ups

    4 rounds of: 25 alternating leg traveling lunge steps and 25 air squats

    4 rounds of: 25 merkins and 25 yard sprint

    100 cinderblock squat thrusters

    50 pull-ups

    1 mile run.

    After weeks one and two, YHC thought that F3 Greenwood was out to kill us.  After week three, YHC was pretty sure he was right.  This morning’s beat down eliminated any lingering doubt.

    Julius Caesar may have said “veni vidi vici” when he made short work of Pharnaces II of Pontus at the Battle of Zela but if he had participated in the IronPAXChallenge he may have been singing a different tune.  Something along the lines of “we came, we saw, we kicked our own butts so badly that it has been tough to straighten our arms or bend down to pick something up for the last four weeks.”  Nevertheless, we did survive and hopefully made ourselves better in the process.

    T claps to the PAX F3 Greenwood for challenging us.  It has been a great reminder that we here at F3 Northshore are part of something much bigger.