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  • 2 Flags, a Pax and a Rock

    YHC was once asked what he would do in the event he was the only Pax to post for a beat down?  We’ll have to wait and see was the answer.

    Triple Shift sent a call asking someone to stand in for him, as some neck pains were keeping him down.  With no post on the books this week, YHC jumped on it, creating two scenarios for a beat down at the Uptowner.  If an even number of Pax showed, they would partner up and execute the Stink BOMBS, modified from last time to make sure the Pax could get through it.  If an odd number posted, circuits would be the plan.  Either way, YHC had two flags and a pile of cones that was gonna make this beat down an Epic event!

    0530, two flags were planted, no need to set out the cones, mumble a disclaimer to myself, and then….

    Warmup

    SSH IC x 31
    IW IC x 20
    Arm Circles 10 fwd, 10 back
    Abe Vigoda IC x 10

    The Flags were partnered up, but YHC was all alone. To remedy this, time to grab a rock, a big one. Time for:

    Circuits

    Circuit #1
    Double Merkin Burpees x 10
    OH rock press x 10
    Merkins IC x 10
    WW2 Sit ups IC x 10
    Rock Curls IC x 10
    Rinse and Repeat

    Circuit #2
    Rock Rows IC x 10
    Rock Presses IC x 10
    Rock Squats IC x 10
    Rinse and Repeat

    YHC knows this is a non running AO, so the Pax was asked if anyone would be offended with a lap. No objections from the Pax, the Flags, or the Rock, so a one mile lap at a 9:30 pace it was.

    YHC didn’t want to leave the rock alone too long, so upon returning from the one lap, a once more of each circuit was completed, making a total of three each.

    Six minutes left, just enough time for Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    LBC’s IC x 20
    Penguins IC x 20
    Crunchy Frog IC x 20

    Return the rock to its friends…..

    COT with the Flags

    Count off, Name-O-Rama, Announcements and a Prayer, Not sure if any actual words came out. YHC may have been picked up by the Jefferson Parish police for being a whack job if he took it too far…..
    YHC did say a prayer for Triple Shifts neck pain……

    NMM

    I guess YHC answered that question from another Pax after all……

    SYITG

  • Cold front at the Cove!!

    Arrived to the AO with sights of Steve coming in from Lakeshore Drive. YHC surly needed to see another PAX to spark motivation on this in between Gloom of sorts. F3 has changed the YHC sleeping pattern of sorts to where now the internal clock refuses to allow one to over sleep and Fartsack even though it would be truly welcoming at times.. As we begin to chatter, the sighting of an original Cove member turns in hot jumping out ready to get some road work in at this 0445 Post.. Welcome back EiEi, as with tradition we count first, COT and begin our journey. Along the way with great chatter, EiEi mentions the cool front of sorts, which was experienced at the Scramble the day before midway between the Lake and Monroe street. Would the PAX have yet another cooling experience yet again? Sure hope so, because the winds a blowing from the south are sure heavy and humid as the warm record heat of this week have overly saturated the Q at all Post thus far.. As we get to the end of the lakefront headlights beaming at our backs I wonder if someone is lost on this Gloom.  There is rarely a sighting of vehicles at this early post and especially at the end of the turn around. Wait that’s Hollywood Captain Sparkles checking in on his Cove crew rolling in from an all night screening of a movie production. With influence from EiEi to park that truck and join the PAX Captain quickly salutes and begins his journey homeward bound.. Good to know you thought of checking in on us though Capt. See you on the next one.. Journeyed on and as expected upon heading North we experience a cooling of sorts. We complete our route in a respectable time of 8:50 pace or so according to Steve and say are farewells..

    Appreciate the fellowship and run with you men this morning!!

    ✌🏻 Until the next Post my brothers!!

  • Sunrise over the lake. And some Jack Webb.

    At last, time changes are bringing back the morning sunrise at Okwata.  Best AO in NOLA, if you ask YHC (which no one does.  Their loss.)  The Levee and The Sunrise.  A great way to start the day.  Its unfortunate that the time change also means summer is coming, and with it the morning humidity.  But that’s a small price to pay.  5:30 am, 5 PAX are off to the races after a brief disclaimer.  And after a request from Cowbell not to run too far.  Don’t worry, we won’t be moseying very far today.

    Warm Up:

    Over by the fountain for a typical warmup.

    • SSH x25
    • ISW x25
    • Arm Circles x10 each way

    Plank-up, looking east towards the glorious sunrise.

    • Peter Parker x25
    • Mountain Climber x25

    Jingle Vader points out that perhaps we should have faced west, making it easier to see the sunrise in the east.  Think about that next time you are planking….

    Mosey across the street to find a planter.

    Planter Times

    • Right Leg Step Up x20
    • 10 Box Jumps
    • Left Leg Step Up x20
    • Irkins x10
    • Incline Mountain Climber x20 (YHC DID NOT SAY “get up” AFTER IRKINS)
    • Dirkins x10
    • Decline Parker Peter x20 (again, YHC DID NOT SAY “get up” AFTER DIRKINS.  Thank you Abacus for listening!)

    Pause.  Then Repeat.  Mosey back to the Levee.

    The Levee:

    The Lexicon includes “Everest”, and YHC was curious how that would feel.  So we tried it…

    Lunge Walk Up and Down the Levee with Squats at each step.  “Lunge, Squat.  Lunge, Squat.  Lunge, Squat”.  YHC thought going up would be hard.  He was wrong.  Going Down really sucked.  Go Back Up – but stop at the top.  Surge serenaded us with the Oompa Loompa song.  Thank you.

    2 round of faux-Jack Webbs:

    • 1st Round: everyone in plank, and STAY IN Plank the whole time.  1:4 ratio of Merkin:Shoulder Tap, up to 10:40
    • 2nd Round: everyone on your 6.  1:4 ratio of BoxCutter:LBC, up to 8:32 (time is running short!)

    YHC still has some other JW variants in his back pocket for future Qs.

    House of Pain

    Down the levee to the HOP for 5 stations:

    • Burpees x15 (timer)
    • Pull Ups
    • Dips
    • WWII Situps
    • Wall Sit

    Repeat a 2nd round with 10 Burpee timer.  Then back to the VSF.  Time for a quick round of Slow Cadence Flutter Kick and Dolly.  Need to remember to mix-in the Slow Cadence ab work sometimes.  Good stuff….

    Announcements – several upcoming CSAUP.  Hope to see everyone out at some of these.  Bible Study this weekend.  Barathon.  Summer Series.  Weekender in July.  Close out with a prayer – YHC in particular asks for blessings on his son as he graduates from Jesuit and prepares for his next step in life.  May God be with him, to guide and protect him.

  • Running Behind but the Timing’s Unreliable!

    YHC had a sneaking suspicion when I opened my eyes that my wake-up window for making the scramble had already started closing, rather than opening with the sounding of my alarm at any moment. I had to pee and I was wide awake – my body was screaming at me that I had missed the alarm by 20 minutes! An immediate text to the rock of the f3 northshore and it was understood that the scramble was copacetic, but without my normal morning routine would I be…?

    The now co-Q arrived on the scene to see the PAX in good hands doing lunge twists, and jumped in. The scrambling commenced along the traditional route. As we hit the Loop, though, Chewy called an audible, a la Steve’s beat down the previous day at the gipper. The Pax split up, each group heading in opposite directions around the loop in a seeming attempt to instill a little variety and sense of competition in an otherwise no-man-left-behind scenario.

    The public at-large must’ve read Monday’s back blast and sought to challenge the PAX, because there seemed to be more littler for us to tackle than normal. However, with Waterpik starting early with a piece of trash near the flag, we tackled said challenge with flying colors.

    YHC felt compelled to stop the PAX after coming off the pier for 50 OYO freddy mercury’s to throw a little more spice on the run. And upon returning to the flag, the dreaded dice of doom were brought out for for some human sacrifice! Being uninitiated, Chewy and Ei took the first 2 rolls, followed by the rest of us. 10-20 merkins, side straddle hops and putins were all well and good, but when a 50 came up, we trembled in unison as we gazed upon the other die, silently praying for anything but burpees! Jump-squats it was, and we put our lower bodies through the wringer.

    The wacker of all things wackable prayed us out, as we offered our sacrifices of copious amounts of dripping sweat for the sins of our fathers.

    Welcome back the the scramble Ei and thanks to Shooter for the cover and to the Pax for giving me a reason to look forward to waking before the sun!

  • Gettysburg

    Bill, it was hard but I did find a pic from this morning.

    By: MegaDad

    The Scene:  The  Colosseum

    Conditions:  perfect. Moonlight and light fog

    Pax: 10!

    Me

    Cat 5

    Workhorse

    Tapanga

    Fastball

    Big easy

    Duracell

    Shangeaux

    Dagwood 

    MegaDad

    It was another random fluke that I was able to post on Wednesday. Maybe divine intervention, as worms reached out to me through email yesterday and that reminded me that I was working from home and could sneak away for 1hr

    I volunteered to lead, to get back in the swing of things.

    It was not planned, so I’m going to do a haphazard attempt to document what we did

    Mosey under the bridge and over to the foggy field. Tapanga pointed out that we had entered the Gettysburg scene of remember the titans. We stopped at ~3 park benches for various Merkin rotations, jump squats, SS hops,  pistol squats, etc

    We turned around next to the bayou behind Pennington. After enjoying the moonlight remove seat all the way back doing some front, sideways, backwards,  karaoke right and left, and repeat all of those while squatting.   Finished with a slow sprint to the bridge, running back to meet the six if you were fast enough. Few were by this point.   Actually, it’s probably because shangeaux and work horse are the fastest 6’s of ever seen

    We did lunges to the top of the hill then mosey to the circle in the back corner behind baseball fields. Duracell took my challenge to lead a long ring of fire. I wasn’t sure if he was ever going to stop, so I killed it finally.

    Mosey back to home point and finished with some Mary’s. Leg toss on the bench, then again at 45°.  Cat5  was, by far, the best counter.  Although, easier to count when your legs are swinging around.  Next was crunchy frogs on the table top and then CAT5 finished with a bang. I shout out to rocket. Jane Fonda on the table top. I’m sure someone  got a picture,  look for it on the onion or  Jimmy Fallon.

    Best of all, all the conversation between men. I’ve never seen that much during the work out. It was still tough, but these men are getting tougher

     

  • Happy Birthday to the City of New Orleans

    The City of New Orleans has been celebrating its 300th birthday throughout the 2018 year. You may not have known that May 7, 1718 is the date most commonly recognized as when the Frenchman Jean-Baptiste Le Moyne De Bienville, founded Nouvelle – Orleans. So in honor of NOLA’s 300th birthday the following beat down occurred.

    Warm Up

    B   Big Boy Sit-ups – 30x – plus a few more as Q off to rough start with cadence.
    D   Dying Cockroach – 30x
    A   Abe Vigoda – 30x
    Y   Why Side Straddle Hops 30x – because we always do side straddle hops during warm-ups.

    N   Nolan Ryan – 15x Left and 15x Right
    O   Outlaw – 15x Left and 15x Right
    L   LBC’s – 30x
    A   Arm Circles – 15 forward and 15 backward

    The Thang

    Grab a rock and mosey to the track/field. Partner up with each team doing the following:

    Stand on sideline of the field with each pair of PAX completing cumulative 300 rock curls, 300 shoulder-taps, and 300 rock shoulder presses. While one PAX was doing curls, or shoulder-taps, or shoulder presses, the other PAX was running to the opposite sideline and doing bear crawl, then run back to opposite sideline.

    Bring rocks pack to pile and finish with a few minutes of Mary.

    Back to Flag for Count off, Namorama (named FNG Pai Gow), and Announcements (CSAUP this week and UNO Crawfish Mambo this Saturday). Welcome to Pai Gow – thanks for joining the group.

    I am enjoying the F3 experience. Thank you all for the opportunity to lead.

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • Running In Circles

    There were a couple of noteworthy things at this morning’s beatdown: Bubba’s victorious return after a lengthy F3 hiatus, Moby’s first completed workout since suffering an ankle injury, and Maverick’s remarkably prompt arrival at the Gipper!  T-claps to all these men for stepping it up.

    So… after a month of running stagnation, YHC was finally in a running mood this morning.  Most of the thang today therefore involved… you guessed it, running.

    Warm-up: Good Mornings, Toe Touches, Windmills, 15x IC.  SSHs, Seal Jacks, and High Knees, 25x IC.

    The Thang: First, off to the Taj for a new partner routine: PAX performs flutter kicks while two men run the perimeter of the Taj in opposite directions.  Once they meet on the other side, they knock out 5 burpees and then return along the same path.  Next pair up, and so on, until the entire PAX has completed the run.  Followed up with the same drill but mountain climbers replaced flutter kicks, and lastly, jump squats.

    Mosey to the grass in front of the parking garage for a quick set of Catalina Wine Mixers, 15x IC (at an odd 6-count that miraculously went over smoothly).  The name may be hoity toity, but the exercise itself is straight grunt work.  Then up to the 2nd floor to start another partner drill: P1 begins lunge walking up the ramp, while P2 runs past him to do a loop – up, around, and back down the stairs to catch P1 and switcheroo.  Then bear crawls, then broad jumps.

    Lastly, before returning to the flag: burpee suicides.  Sprint to mid-parking lot and back, 5 burpees.  Full length and back, 5 burpees.  This one was inspired by Grundy’s looooong PFT sprint, which I think I can safely say kicked everyone’s ass last Saturday (except Turbo, of course).

    Back safely at the flag, there was just enough time to do Jane Fonda’s, 20x IC each leg.

    Countdown, nameorama, and Moby prayed us out.  As always, thank you men for the opportunity to lead and get stronger with you.

  • Your Kids Are How Old?!?!

    YHC’s commute was from Kenner this morning.  Rather than the usual 20 min drive, it was more like 12 with very little stop lights.   With the extra time, YHC reviewed his Weinke in preparation for todays Beatdown.  A Pax can always prep for his Q, but the only true way to perfect is through experience.   YHC is grateful for F3 and it’s $0 cost mantra.  The best way to show your gratitude and “pay” back what you receive is by signing up to Q.

    W/U

    • SSH x 26
    • Ave Vigoda x 20
    • IW x 20
    • MC x 20
    • Butt Kicks x 10

    The Thang

    Indian Run to NOMA

    • Wall Sits – In COT fashion, name your Occupation, M’s Name, # of Children

    Indian Run to the Foundry for equipment free Beatdown Stations

    • 8 Ct Body Builder x 10 is the count
    • Jack Webbs 1:2, 2:4, 3:6
    • Squat + Plank
    • Plank Combo
    • Jump Squats

    Circle Up for Merkins – In Cot fashion, do a Merkin for each year of the age of your children.  This was either a really good or really bad idea.  Depends on the Pax interpretation.

    • Mambi – 7, 5
    • Pai Gow – 7, 5
    • Walleye – 8, 5
    • Da Parish – 3, 1
    • Cowbell – (K9) 3
    • Bogey – 20, 19, 14
    • Tool – 14, 12

    Mosey to the Track – Pax assigns Mary to be performed and then takes off for a lap.  To save time, a new Pax took off every half lap.

    • Mambi – Flutter Kicks
    • Tool – LBCs
    • Da Parish – Wife Pleasers
    • Walleye(?) – Hello Dolly
    • Cowbell – Crunchy Frog
    • Bogey – American Hammer
    • Pai Gow – Wheezy Jeffersons

    Back to the Flag for Count Off, Namorama, & Announcement (CSAUP/F2 tonight at the Lafitte Greenway & Bayou Beer Garden, Lakeview Running Club every Thursday, Free BabyCakes tickets on May 17).

    Thank you for the opportunity to lead.

    Da Parish

  • That’s Right, No Upper Body…

    Cobains for the delayed backblast…

    At 05:30, YHC gave the disclaimer and we moseyed around the golf club parking lot and over to the grass by the bandstand for the warm up COP: plank jacks, imperial walkers,  mtn. climbers, hill billies x 25 IC.

    Mosey to the shelter and grab a partner. Partner A runs a lap through the lights and back around through the parking lot(approx. qtr mile)while Partner B does the designated exercise AMRAP, then flip flop.  They were: monkey humpers, russian twists, left leg step ups, dolly, right leg step ups, elbow plank, lunge, flutter kick, low slow squat, lbc. Plank and wait for the six. Just enough time to quick mosey to the flag.

    COT w shoutout by YHC.

    T Claps to the pax for covering a little more than 2.5 miles on the run.

    Good Times!

    Roots