F3 New Orleans

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  • Three Years of Respect

    A PAX can sometimes be a deaf lot, such as when a Q makes a disclaimer and then starts to mosey: huh, huh, what’d he say?  Where’s he going?  Hey, wait, we’re supposed to be following him?

    After a clearly articulated, strong-voiced disclaimer at precisely 5:30:00a, YHC started the usual mosey to Walnut, as the PAX slowly caught up with lots of mumblechatter.  We continued a mosey to the front of Tulane, but past the wall and into the area with more room.  After all, some of the PAX were, shall we say, gaseous.  Warm-up:

    • SSHs 31xIC
    • Hillbillies 28xIC
    • Monkey Humpers 31xIC (always a crowd pleaser)
    • Peter Parkers 30xIC

    Mosey to old stomping grounds with a new twist suggested by Reluctant Yankee: at the corner of Calhoun and St. Charles in front of the oh-so-lovely tiers landscaping featuring an elegant cement carving that just happens to spell LOYOLA, the Pax broke up into four groups (some difficulty encountered, apparently dividing sixteen by four can sometimes be challenging in the Gloom).  Group One: mosey over to the three-floor outdoor staircase to go up and down twice (that’s 24 up each time for those who climbed steps by twos and 48 down for those not crazy enough to do same on the way down, for a total of 144 steps–or so); meanwhile, Group Two did merkins AMRAP at the corner, Group Three did squats AMRAM on the first tier and Group Four did Nolan Ryans AMRAP on the second tier.  The merks were definitely the most challenging.  Cycle through until each group has done all four stations.

    After a somewhat quiet 20-count by Cowbell, the PAX moseyed to and up the central stairwell for Wolfpack Mountain.  At the top, the PAX divided into two groups (again, apparently, some difficulty in dividing sixteen in half).  Group One moseyed down the stairway to the third floor and back up, while Group Two did some prayer chairs; then both groups flipped.  Rinse and repeat once, and then a Circle of Mary:

    • Russian Twists 20xIC
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Hello Dollys 20xIC
    • Crunchy Frogs 20xIC
    • Dying Cockroaches 20xIC
    • LBCs 20xIC
    • Dr. Ws 10xIC (apparently, YHC was going too fast?  He thought it was easier that way.  Beware, next time he might do it oh so slow to keep the burn burning hot.  We miss you, Side Effects.)

    Mosey back down the ramp and back to the would-be flag to finish at, RY will be happy to hear, precisely at 6:15a.  A black dog and his man Sea Man were dutifully waiting, with a bemused smile as he watched 16 (or really 15, since Pony Boy had to peel off) PAX drip sweat into the sweet, dewy grass.  Count off, Name-O-Rama, and a closing COT.

    #Moleskin: YHC was, um, a bit more exhausted (Douille thought YHC might need to go to a hospital) when he finished his first BeatDown, led by Splash on the first Friday of Jazzfest in 2015.  #TClaps to all the PAX for giving YHC three years and one week of great BeatDowns.

    Jingle Vader

  • YSR– technologically challenged?

    BIG 25 person PAX for a YSR Q

    Warm up:  partner one does defensive slides while the other does jumping jacks.  Flapjack.

    Repeat with Parker Peters and Imperial Walker Squats

    Mosey to the Mountain.

    Run up and alternate between 5 burpees and abs of choice x 20.

    BLIMP and wait at TOP.

    Run down the stairs.

    At benches Left leg power up, incline merks, right leg power up, decline merks x 20

    Back to mountain and Indian Run up

    At TOP – Circle of Mary (not sure which exercises were done for Mary)

    Mosey back to the FLAG –FINISH BLIMP and Wait.

    Welcome back KOTTER to Pony Boy!

  • Tramps Like Us

    These days, it sure doesn’t feel like YHC was born to run.  Mosey, maybe.  But run?  And run with sprinting?  No, no, no… not with the post-Classic staleness I’ve been battling.

    Of course, that’s the thing about F3 – the exercises you despise… well, they somehow, in some twisted way, make it into your Q.  And make no mistake, this is my least favorite beatdown.  But with Chewy firmly back in the fold, it seemed appropriate to bring back his most excruciating gift to the PAX: High Intensity Interval Training.  Basically, interspersing long sprints within our usual 5k run (the key word being ‘long’).  I know, it doesn’t sound too bad on paper, but boy is it miserable.  (A little less miserable than I remember, probably due to our slower pace and the fact that summer hasn’t fully kicked in yet.)   At one point Chewy provided some scientific papers to prove the method’s effectiveness over traditional running, but hey, you’ll have to scour the history of Northshore backblasts for that one. 

    First, though, a little warmorama: PAX lined up along the parking lot edge and did the following dynamic stretches: lunge twists, high kicks, knee tucks, carioca.

    Then time to hit the HIIT, knocking out about 5x 300-400 yard sprints sprinkled throughout the usual path to and fro Sunset Point.  Unfortunately for the PAX, Wacker is on some crazy fast and so the mumble chatter was, as POTUS might say, low-energy.

    Once back, a quick plank stretch before the PAX humored me by hitting the monkey bars for some hanging toe touches – hang from the bar, kick your feet up and attempt to touch your toes to said bar.  x12, with only intermittent success.

    And finally wrap it up with 15x IC Manmakers & 15x IC Crunchy Frogs.

    Countdown, nameorama, and Shooter led us out with prayer.  T-claps to Sprocket who’s now made two consecutive Scrambles after a long hiatus – good to have you back.  And thanks guys, I certainly would not have done that on my own!

  • to be continued…..

    Instruction received from a previous email posted by Northshore core Turbo who by the way will probably post a .5 on the ISI for his pre thang run sparked this Q to dive into the Lexicon in preparation for the Gipper beatdown. Had I known the astronomy lesson would incur upon arrival at the Gipper, one may have looked into the galaxy of workouts awarded your YHC and properly planned out the parameter of time before becoming overly zealous in the selection process. The Q and Steve were greeted by a St. Tammany worker gazing into the night sky, which he quickly pointed out Jupiter in the distance between trees followed by 10 o’clock of the moon and some other (forgotten named planet) closing with a lesson of seeing Saturn with binoculars on a clear night.. That is the extent of my learned lesson of astronomy. Anything further than that may I recommend a post at the Gipper.. With 4 ideas picked out for the beatdown, 0600 quickly approaching and the sound of gravel turning beneath Grundy’s mini wagon it’s time to circle up.

    Warmup

    15IC Windmills, 15 IC plank hand in front rotations right/left (to prepare for this upper body intense planned beatdown), 10IC front deltoid shoulder rolls in plank, 20IC Toe touches

    thang

    Moseyed to the back of the Taj Mahal for are first set. Dan Taylor’s 1:4 ratio of squat and alternating leg lunges. Setting the bar at 20:80 total the Q was quickly reminded by the ever specific Grundy that this was indeed NOT upper body.. Oh so correct Grundy! 20 would have certainly taken to long and so to be continued… has started. We completed 10:40 and proceeded to the flag pole in front where we partnered up for some 4×4’s. PAX keeps elevated palms to the sky while one of the pairs drops to plank for 4 Merkins followed by 4 MC. Upon return to their feet the next pair drops so on and so on. We make 4-5 rounds in total, Q has never claimed to be accurate with numbers that is Grundy’s deal anyway.. 😏 Upon completion we journey to the top of the parking garage for a distant, often, planned and forgotten Deck of Death.. My memory serves best of Glooms past at the Mothership, Marsh and ISI challenge of October 2017, which shall never be forgotten as the “I want to pump your chest until your pectorals bust those already tight shirts.” Instructions Hearts are Burpees, Spades are Merkins, Clubs are FK and Diamonds are sprints… Cards are face value with Jacks being 11 Queen being 12, etc. etc. with 2 jokers valued at 50 and the person who flips calling the exercise. Thanks Grundy for the continued upper body tear down with IC shoulder taps so what should have been 50 total turned into 50 each side 😩. After about 3 cards in the PAX welcomes in the baton carting Maverick, realizing time will become a factor we push to 0640 at which time the YHC informs the PAX of bad news and our

     

    to be continued…

    Moseyed back to AO with a min to spare and assume plank for completion..

    Nice job today men!!

    Keep pushing Moby, progressing well Brother..

    Till the next Gloom ✌🏻

     

  • Running. Remember that?

    Humidity is back.  Lights are still missing.  Tuesday morning at The Stomp, and Rudy was ready for a run.  Last few weeks have seen some variations from the tried-and-true out-and-back run, but YHC was looking to get some mileage in.

    A solid group of 7 PAX started off on the typical route.  Looks like Woz is going to be the rabbit WHOA WATCH OUT!  One lost Uber driver deposited a foreigner in our midst halfway down Roosevelt Mall and sped off into the darkness.  Welcome, Plunger (from Winston Salem)….

    The PAX resumed the run.  YHC enjoyed the convos with Woz and Plunger on the way out to Tulane and back.  Meet back at the flags at 610 for:

    • FK x50
    • Dolly x31
    • Boxcutter x31
    • 10 burpees OYO

    Gqther around the flag for count off, name-o-rama and COT.  Bar-a-thin and Summer Series are around the corner!

     

  • Spartacus II…again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -J-Lo’s x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home and grab some grass (with stickers) for some Mary:

    -LBC x 30 IC

    -Flutter Kicks x 30 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • ROI on EH’s

    The Marsh and Grandma’s house has seen some return on investment from the emotional headlocks that have been given to our long lost brother Butt Splice. It’s been great to see you at the past two AO’s Splice. And only three days removed from his first post, Dr. NO returned for another beatdown. Keep on coming back!!!!

    Warm-Up

    Toe Touches – 20 IC, Wind Mills – 20 IC, IW’s- 20 IC, Seal Jacks – 20 IC, SS Hop Burpees – 5 SS Hops IC followed by 2 Burpees – Rinse and repeat 5 times

    Each pac picks a partner. Pac#1 assumes the mission impossible position. Pac #2 runs the length of the grass, about 30 yards there and back, and assumes mission impossible while there partner runs the same distance. Each group rinses and repeats this 8 times.

    Mosey to the underpass….

    I did not want to dissapoint anyone by not using a coupon during one of my Q’s, so I utilized the pile of rocks that are at the beginning of the underpass.

    Pac #1 picks a rock and runs with it to the other end of the underpass and back while their partner does copper head squates. Rinse and repeat this until each group reaches a 100 squats. Due to the rock slowing down the run, each pac only had to run the underpass and do squats one time in order to get to a 100.

    Mosey back to trailhead…

    Each pac runs up and down stairs three times.

    Mary…

    LBC’s – 20 IC, Flutter Kicks – 20 IC, Freddie Mercuries – 20 IC, Straight Leg Lifts – 20 IC, Puttins – 20 IC, Crunchy Frongs – 10 IC……… a few intermittent pauses were necessary to crank out those crunch frogs

    COT, Shooter prayed us out.

     

  • Tony! Toni! Tone’! or is it Trevor…..?

    On a beautiful Monday morning YHC gathered with 15 other PAX for a great start to the day.  As I walked up to the AO I noticed Seaman.  Not only did he come to wish all the other PAX a good beatdown but he brought his new dog and an FNG he EH’ed.  After introducing myself to Tony or was it Toni, maybe Tone’?, we all circled up and waited for a few PAX coming in hot.  When all were ready, I asked if there were any other FNG’s in the group besides Tony, Toni, Tone’ apparently there were none and I was quickly corrected by numerous PAX that the FNG who was there was not actually Tony or Toni or even Tone’ but Trevor.  I guess a weekend in Lafayette for International Festival de Acadiens had me a little slow.  With that, disclaimer and we moseyed to an open field by Magazine Street for:

    Warm-Up

    • Forward Arm Circles X 15
    • Reverse Arm Circles X 15
    • Hillbillies X 20
    • Imperial Walkers X20

    Next we moseyed to the levee (dodging multiple cars, what’s up with the traffic at 5:30AM?) for:

    Burp Back Mountain

    • Partner 1 does 8-Count Body Builders
    • Partner 2 runs up the hill backwards and down hill forwards X 3 then Flapjack

    Rinse and repeat until 100 Body Builders are completed.

    Next, mosey to median by Audubon Statue for:

    Rock IV aka “I must break you”

    • Rocky Balboa’s X 100 on curb 1
    • Bear Crawl forward over median to far curb for
    • Incline Merkins X 10
    • Crab Crawl forward to beginning
    • Rinse and repeat X3 alternating between forward and backward bear crawls and crab crawls

    next, mosey to Oak Alley for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1 Crab Cake, 2 Lunges, 3 Iron Cross, 4 Mountain Climbers, 5 Burpees at first light then double up each successive light.  Carioca one way to second light, other way to third light, defensive slide one way to fourth light then other way to fifth light. Due to time constraints, we had to cut this short before the last light.

    We quickly moseyed to the flag and as it was still 6:14, 10 Nolan Ryan’s each side OYO!

    Count off and Name 0 Rama (where YHC initally forgot to give his name, etc. see note about International Fest above).  We had one FNG who is a Marine which lead some kind of way to his F3 name of Colonel Mustard.  Who just so happens to be YHC favorite Clue character.  Maybe it’s the monocle?  Who’s your favorite character????

    We ended with announcements, intentions and prayer to be safe and have a good time this JazzFest week.

    Thanks for letting me lead.

     

  • They came in WAVES

    It was a good showing this morning with 8 men posting at the resurgent Milestone Marsh.

    Warmarama:

    SSH

    GM

    WM -all IC x 20

    Workout/ Thang:

    Circle Up at Half Court for some WAVE ACTION:

    Merkin Wave to 200

    Shoulder Tap Wave to 100

    Plank Jack Wave to 100

    Burpee Wave to 100 while PAX holds Al Gore.

    Mosey to Baseline for some old fashioned Line Drills, Bear Crawls, Crab Walks, Jog Backwards, Karoake Drills, Mountain Climbers, Shuffle Feet.

    Mosey to Bushwacker’s “Childrens Playground Equipment.”

    Break up into 2 groups. Half the PAX does pullups (max out), while the other half do 20 Hello Dollies IC.  Switch.

    Half the group does Australian Pullups (max out), while the other half does Wife Pleasers x 20 IC. Switch.

    ISI:  Hold Plank for as long as possible.

    Mosey back to center court for countarama, nameorama, and Captain Sparkles prayed us out.

    Thanks for making me a better man and embracing the challenge of a brand new week with me, men!

    Waterpik

  • Got a spare???

    The beautiful weather brought the largest group of pacs that we have seen a while at the Mothership. We had 15 total including three FNG’s. I am glad that I brought some coupons with me, so that I would not dissapoint.

    Warm-Up

    SS Hops-25 IC, Seal Jacks- 25 IC, IMW’s-25 IC, High Knees- 25 IC, Butt Kicks-25 IC, Forward Arm Rolls- 10IC, Reverse Arms Rolls -10 IC, Overhead Claps – 15 IC

    Mosey….

    Bearmuda TIRE angle

    All pacs divide into three groups. Each group starts at one of three different stations. These stations are the sea wall, THE Tire, and a soft patch of green grass that is covered in the morning dew and one land mine. The exercises that were performed at each station went as follows:

    Station 1(seawall) – 10 Irkins, Station 2(patch of grass) – 10 Merkins, Station 3(tire) – 10 Derkins- (pacs’ feet were on the tire)

    Rinse and repeat this until all groups have done each station 3 times.

    When moving from one station to the next, all pacs must do a bear crawl to get there, hence bearmude TIRE angle.

    Just for the heck of it, we got back into a large circle and did 10 Merkins IC.

    Bearmuda TIRE angle 2.0

    This is a little twist on the previous circuit of exercises. The groups and stations were kept the same, but the exercises and how you got there changed.

    Station 1- 5 Step Ups each leg, Station 2-10 Copper Head Squats, Station 3- 10 tire(box) jumps

    All pacs had to bunny hop to get to each station.

    Recipe for Humble Pie = 1/2 of beatdown + 250lb tire flip

    I was suprised that I was able to finish the rest of the beat down due to me being so full from the HUGE piece of humble pie I had to eat before the next part of the beatdown started. While attempting to show the rest of the pacs the technique in flipping a tire, I quickly learned that the beatdown I was throwing at my fellow pacs had sucked a good bit of engergy out of me. So much, that I could not flip the tire solo. I had to call an audible……..

    Pacs break into groups of two. Each group flips the tire together 5 times. After each flip, the pacs flipping the tire do 1 burpee. While waiting for groups to complete tire flips, the other pacs are doing various plancs including regular, right arm, left arm, as well as some merkings and air presses.

    TIRE Throw

    Now we did not try to throw this monstrosity, but we did TRY to throw a football through it.

    Each pac took a try at making a 15 yard throw  through the tire.

    If the pac attempting the throw, made it through, NO BURPEES. If you hit the tire, 2 BURPEES. If you missed the tire completely, 3 BURPEES.

    Since no one made it through the tire, we all had to do 10 BURPEES.

    Indian Run back to Flag. Wait a second. There was no flag. Steve, where ya’t!!!!

    With 5 minutes left, we wrapped things up with some Mary.

    LBC’s – 20 IC, Puttins – 20 IC, Crunchie Frugs – 20 IC,  Freddie Mercuries- 20 IC, Flutter Kicks -15 IC, Straigh Leg Lifts – 10IC

    T-Claps to Shooter for helping me transport the TIRE to and from the AO.

    The newest members to F3, Dr. NO, Pot Hole, and oh yes, Poop Eye, did a great job on their first beatdown.