F3 New Orleans

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  • SWTSeven

    With a lot of men getting in the last minute family trip before school starts back, the YHC expected a less than normal showing at the Marsh. Arriving at the AO with some fresh exercises in mind, Q discovers Coconuts at center court ready to get started as Waterpik arrives quietly like ET gliding across the moon lit sky on his TREK.. Quick handshakes exchanged and it is time to begin..

    Warmup consisted of Arm circles front/back IC 15, Peoples chair air presses 15 IC, Happy Jacks 25 IC Total, Windmills 15 IC and Toe touches 15 IC.

    Began beatdown with a Mosey down Lamarque to RIPS on the lake for the Stair Way To Seven (SWTSeven). Q gives instructions, which seemed a bit confusing at first, but this PAX having earned every bit of private education quickly interpreted and we jumped right in. Exercise consists of Burpee, incline Merkin and up the stairs with a squat at the top ascending the count till everyone reaches 7.. With a small group of men Q decided to incorporate some CORE in at the bottom while the rotations occurred.. Round 1 held plank, round 2 Flutter kicks, round 3 LBCs, round 4 Parker Peters, round 5 Peter Parker’s round 6 Freddie mercuries and final round Mountain climbers. Once complete Moseyed back to the playground area by the courts for 3 rounds of 5 pull-ups while the other 2 PAX did rower sit-ups (thank you full grown man Steve) as each man took a turn. Gathered at center court for the close.

    count, announce, COT

    Appreciate Waterpik for the close in prayer!!

    Always enjoy the accountability and fellowship gentleman, thanks for the opportunity to lead!!

    👍🏻👊🏻💪🏻

  • Northshore H8!

    There’s been a fair amount of mumble chatter emanating from the Southshore lately about the so called H8! beat down.  Never to be outdone by our Southshore brothers, the Northshore PAX decided to turn up the volume to 11 this morning with a modified version of the H8!   After the standard disclaimer and a warmup of SSHs, Seal Jacks, Toe Touches, Imperial Walkers, Front to Back Lunges, Lateral Lunges, and Windmills, all IC and with rep counts from 10-20, YHC led fourteen men westward on the Mandeville Lakefront to the launch pad for 40 minutes of suffering.

    The PAX started the clock and their first lap with one Merkin.  This one Merkin was the centerpiece of YHC’s diabolical plan to make the Northshore H8! .01% better than the Southshore version.  YHC’s poor reading comprehension and math skills actually made it a lot harder, however.  YHC misinterpreted Hawg’s Friday afternoon briefing, realized his mistake 1 lap into the H8!, but by that time the horses were out of the barn and it was too late to recall them for revised instructions.  Anyone who has Q’d a beat down know how that works.

    At any rate, after that first Merkin (which was terrific across the board by the way), the PAX bear crawled 35 yards, ran out and back for .4 miles round trip, bear crawled 35 yards back to our starting point and then performed 8 burpees and 8 Merkins within each burpee to complete one lap.  This last part is where YHC mangled Hawg’s instructions.  We should have performed descending Merkins instead of 8 Merkins for each burpee, i.e. 36 instead of 64.  Too late.  The die was cast, as mentioned above, and there was nothing to do but get on with it.

    So we did, completing as many laps as possible in 40 minutes, dropping the number of burpees and Merkins by one on each lap.  Whether it was the extra Merkins or our lack of fitness relative to our Southshore brothers, we’ll never know, but no one completed 8 laps in the prescribed 40 minutes.  The PAX cheerfully embraced the suck, however, which is something.  Even when the wind picked up, it started to rain hard, and the Sky Q started throwing lightening bolts nearby.

    Thanks for letting me lead this morning, guys, and welcome to FNGs Survivor and The Hammer.  See you in the Gloom.

     

     

     

     

  • Stomp #153 – The Tribe Has Spoken

    A few more miles were added to the F3 odometer this Tuesday at The Stomp.  The scheduled Q was unable to make it so YHC became appointed to take the helm.  In an effort to mix things up, YHC suggested a Wisner route with some laps on the overpass but the silence and lack of enthusiasm meant the tribe had spoken so we opted to go the bayou route, as per Kimchi’s suggestion.  We ran for 40 minutes (20 out, 20 back) and enjoyed a little F2 chat early on before the PAX spread out at.  T-claps to Smooth for pushing hard and knocking out a little extra distance at the end.  Also, t-claps to Abacus for becoming a regular at The Stomp and becoming a better runner.  Once back, we utilized the last 5 minutes for: LBC x25, Penguins x15, Burpees x10, Plankorama 1 min, Hip Flexors 1 min.  COT to cap things off.  Solid way to start the day.

    Tool

  • If you don’t blast it, it didn’t happen…

    There wee

    2 weeks of beat downs at G-ma’s House the past 2 weeks, YHC cued both of these, but failed to inform the pax.

    Last Tuesday, (7/24) chewy and bubba met for some jumping of the rope, 1/4 runs, and various exercises of the single leg persuasion.

    this past tuesday (7/31) chewy and bushwacker met for some more jumping of the rope, manmaker merkins, and Rower sit ups (finishing off july’s ISI challenge) while chief sparkles climbed stairs in prep for the 9/11 memorial climb.

    Thanks for the small yet faithful pax, that still make Tuesday mornings happen.

    Yhc is hoping things will pick back up on Tuesdays once Steve is relocated and EiEi comes out of hiding.

    Sorry for the late blasts!

    chewy

     

  • Thursday run as usual

    6 pax met up to run the city hall scramble, yhc came in hot, shoes on, but not tied. We ran and then did 10 minutes of stretching, core, and glute exercises.

    Nameorama,COT, prayer by coconuts.

    Thanks guys always enjoy Thursday mornings. Solid crew!

     

  • 8118

    So many directions that a Q can take that sometimes it’s hard to pick just one.  With some late night pondering though I couldn’t pass up the opportunity of 8118.  Has there ever been a palindromic beatdown in the history of F3?  Does the Pax know what a palindrome is?  Does the QIC know that numbers really aren’t palindromes?  Is drinking a Rockstar and going for a 7 mile run at 10pm a good idea?  Is drinking a Rockstar and…… ever a good idea?  Having exhausted myself I knew I needed a workout where the Pax could just do their thing.

    Mosey over to the zoo parking lot for a warm up:

    • SSH IC x 30
    • Hillbilly IC x 30 (testing the ability of the assembled hillbilly’s to count to 30)
    • Mountain Climbers x 30

    Mosey to the Audubon statue for some stretching and a little Q&A.  As Rudy was not with us I had to scan the crowd to find the next most likely PAX to appear on Jeopardy and my eyes settled on JV.  ‘What is a palindrome?’ Some under the breath musings about Elba and Canals hinted at the answer.  ‘Why does that matter today?’ Nip Tuck nailed it, ‘8118’.

    The Thang:

    • A figure of 8 run around the medians
    • 8 Merkins at the bottom and top of the 8
    • 1 burpee every time at the crossover
    • Run forwards from bottom to top of the 8
    • Run backwards from the top to the bottom of the 8
    • Run 8 laps

    Not much was said from this point on.  Perhaps some disbelief or just boredom.  There wasn’t an official time goal but we did run out of time with most still on the course.  Congrats to Beiber, Pony Boy, Mahatma, El Wire, G Spot, Peppa, Swamp Cock plus maybe others who finished the 8 laps.

    Mosey back to the flag.  Count off and namorama.  Intentions for Rudy’s sister and a couple of Roots’ friends who are ill.  An official uptown H8 may be something to consider.

     

  • Carry Anothers Burden and Push Yourself

    YHC unexpectedly took the Okwata Q this week for two reasons. First was to help a brother out, and the second was because Okwata is a Rockin’ AO! With all the recent talk of the H8 lately, YHC knew we needed to do something to begin training for it. There’s no doubt previous training for the H8 led to the World dominance at the Gnarly Nutria! Enough about the World’s victory….

    YHC planted two shovel flags, one for ‘Merica, and one for the Nation! With the ole watch telling us it was 0530, time for the disclaimer…and then….

    Mosey around the Mardi Gras fountain, carioca left, then carioca right and circle up in front of the fountain.

    Warm Up
    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10

    Plank-o-rama (Ode to Rudy)
    Peter Parker IC x 15
    Shoulder Taps IC x 15
    Parker Peter IC x 15
    Mountain Climber IC x 15

    Mosey to the top of levee behind the fountain for a Chaos Run.
    Pax line up and begin to run toward Canal. When the Q calls “Disperse”, the Pax runs down either side, executes 3 burpees, then sprints back to top of levee, then continue run in single column formation. The Q called “disperse” about 5 or 6 times before we made it to Canal.

    BLIMPS
    Starting at the first corner of Lakeshore Drive and Canal.
    Burpees IC x 5 (6 count)
    Run up Canal to Amethyst Street
    Lunges IC x 10 (4 count)
    Run across to other corner of Amethyst and Canal
    Imperial Squat Walkers IC x 15
    Run down Canal to Lakeshore Drive
    Merkins IC x 20 (4 count)
    Run to original starting point corner
    Plank Jacks IC x 25 (4 count)
    Run up Canal to Amethyst Street
    Squats IC x 30 (4 count)

    Well, that was the end of the first set of BLIMPS, time to throw in some H8 training!
    Burpees IC x 5 (6 count)
    Run to the top of the levee on Canal, Bear Crawl across, run down to Lakeshore Drive
    Lunges IC x 10
    Run back up to top, Bear Crawl across, run down to Amethyst
    Imperial Squat Walkers IC x 15
    Do this until the BLIMPS are completed….

    Times Up, Mosey back to Flag for COT

    Count off, Name-o-rama, Announcements, Intentions, and ended with a prayer to the Sky Q.

    NMM

    Upon completing Plank Jacks at Amethyst, YHC stopped everyone for a 10 count. YHC asked all Pax to push themselves as hard as they can on the last leg, symbolizing carrying the burden of someone for just that brief time. We can’t take the pain or the suffering away, but we can help them carry it, even if for just a short period of time. It may only be symbolic, but YHC believes it transcends much deeper.

    YHC got to meet the legendary Amnesia today! Not sure if he’ll remember where Okwata is…..

    Thanks to Hokie Pokey, Bongo, JV, and Mahatma for pushing me today!

    Thanks for posting with me! SYITG

  • Pre-Blast: Northshore H8!

    Calling all Northshore PAX.  Prepare yourselves for the Northshore H8.  Modeled after the Southshore H8 (but sure to be .01% better and more fun), the Northshore H8 will test your mettle this Saturday, August 4th, at 0630 on the Mandeville Lakefront.  You can expect a benchmark workout that will gauge your current fitness level.  We’ll run it again in 6 months and, unless you plan on spending the next 6 months on the couch with EiEi, you’ll see marked improvement and be proud of yourself.  The H8 involves burpees, merkins, bear crawls and running and will look something like Hawg’s April 19, 2018 beatdown on the Southshore (check out the backblast) but, again, will be slightly better in all respects.  Bring your A game and plan on getting some.  See you in the Gloom.

  • Eight August fellows posted today

    short disclaimer …

    warm up: We did a lot.

    moseyed to the Taj-Mahal: We did some more.

    moseyed to the St.Tammany Parish Courthouse Parking Garage: We did some more stuff.

    We sweated a lot.

    Maverick never arrived.

    count-o-rama, Shooter did the prayer.

    Everyone who missed it, should have been there.

    We learned two new technical terms; fire hose and fire extinguisher.

    I’ll pay someone to write my black blasts, if anyone’s interested.

  • Revived Milestone Marsh

    Well after cleaning court, the pax started to roll in excited to see four of my F3 brothers come for the Beatdown.
    warm ups
    25 side straddle hops
    25 toe touches
    25 Imperial walkers
    25 mountain climbers
    The Thang
    Head over to some soft ground.
    50/35/15 = 100 three sets
    50 sit-ups
    50 Merkins
    35 sit-ups
    35 Merkins
    15 sit-ups
    15 Merkins
    15/10/5 = 30 leg lifts
    Hanging from monkey bars
    30 step ups right leg
    30 step ups left leg
    Over to Basketball court
    Bear crawl to 3 point line
    5 Merkins
    Crab walk
    5 Merkins
    Bear crawl to 3 point line
    5 Merkins
    Crab walk to end of court
    5 Merkins
    Shuttle run back to other side
    25 flutter kicks In cadence
    25 hello dollies in cadence
    25 Iron sharpens Iron sit-ups since I cant remember what they were called lol.
    2 min. Plank on forearms.
    Order might not be exactly but that’s what we did. Lol