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  • Cork Screw #1

    OK – I blew it – I was supposed to get someone else to cover todays beatdown but I kept getting side tracked and before I knew it – it was 10pm on Thursday and I couldn’t reach out to Fredo for a VQ request – so Fredo if you read this you are up for a VQ next Friday!

    A few weeks ago Douille did something I thought was pretty cool and I wanted to see how far and how long it would take to complete the cycle.   He called it the cork screw and we only finished 3 floors so I wanted to dedicate the whole workout to doing the complete cork screw.

    So disclaimer and the 9 PAX mosey’d to the top of Wolfpack Mtn.  A truly muggy, foggy, gloomy GLOOM for the beatdown this am.  A comfy 63 degrees.

    Warm up was SSH x 20, Imp Walkers, Hillbillies, and Morning Glories x 20 IC

    THE THANG:

    Then we started the cork screw.   Run down the stairs to the bottom floor then up the ramps to the top (7th floor).  At the top floor 60 LBCs.  Then run down the stairs to the 2nd floor, up the ramps to the top.  50 Plank Jacks.  Then down the stairs to the 3rd floor up the ramps to the 7th floor 40 Peter Parkers, then down the stairs to the 4th floor up the ramps to the top 30 Russian Twists, then down the stairs to the 5th floor up the ramps to the top 20 Merks, then down the stairs the the 6th floor up the ramp to the top and 10 Hip Dips each side.  This is the Cork Screw.  The only cadence is the warm up.  Each PAX can work on their own – so each guy gets as much burn as they want.  They can attack the MTN or Whiskey DIck it – the modify burden is on the last PAX members – they may not get to finish.

    When all was said and done we ran 3 miles.  It is almost a 5K.  El Wire recommended a possible extra lap bottom to top to finish – or run the ramp down as the cherry on the top which would also push the workout to be more than a 5K. *I like that idea.

    We got to the flag 2 min each so we did some mission impossible, and some nolan ryans on the left and right.

    It is always a pleasure!  Merry Christmas to the PAX.

  • Winter Solstice

    Winter Solstice

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

  • Covington Trailhead- nice morning

    Was a beautiful morning for a workout with 8 strong.

     

    Warmup– merkins, side straddle hops, merkins, squats, merkins, and various other wonderful warmup exercises.

     

    The Thang–jog to workout position 1– Point 1-Balboas run to point 2-merkins,plank jacks, and mountain climbers. 3 sets of various rotations.

    Jog to position 2 flagpole  sets of arm and chest exercises,  we rotated left to right. Good upper body workout.

    Jog over to position 3  The Maverick– 100 Merkins with partner with running in between. That got us.  Bushwacker team 115 of those bad boys.

     

    Jog over to position 4–1 round 1 minute with Ali.. Had to be there to know what that involved.

     

    Jog over to our starting point— Side Stradle Hops, Squats.

     

    Close out with prayer led by Bushwacker!  On with our daily activities

     

     

     

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  • seiscientos diez pisar muy fuerte #121

    It was 0530 and 7 men and a K9 looked at each other wondering who was going to take the Q. If Pacecar could have spoke, she probably would have asked why there was a dog in a truck at the AO. You thought she was gonna speak up and take the Q? Dogs can’t talk…..
    YHC volunteered, gave a brief disclaimer, and said to run for 20 minutes out and 20 minutes back on traditional route. Arriving back at 0610, the Pax did:

    Flutter kicks IC x 20
    WW2 Situps IC x 10 (4 count)
    Hello Dolly IC x 20

    Seal the deal with 10 Burpees OYO (enter the dog from the truck to make Pacecar uneasy…..)

    COT
    Count off, Name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

    It was a real gloomy morning in the gloom, as one can see from the photo.

    Thanks for posting with me today. SYITG.

    Naked Man Moleskin
    This was an effort at translating 610 stomp to Spanish. YHC just wants to see if RY is paying attention…..

  • High chance of humidity

    It was thundering when YHC woke up.  Should he fartsack or go out?  Red pill, blue pill?  A little rain never hurt nobody.  Up and at ’em, it is.  When YHC arrived, two guys were in the gloom in front of the fence: an FNG and his dad, Rigs, a buddy of El Guapo.  Then Walleye, then Tool and Amnesty, and finally, with a coffee cup in his mouth, in bikes Marlin.  YHC gives a real disclaimer (first in probably two years), and the PAX is off for The Thang.

    Warm-Up COP:

    • Imperial Walkers 31xIC
    • Squats 31xIC
    • SSHs 31xIC
    • Mountain Climbers 31xIC

    The PAX selects their favorite rocks (YHC got one that Triple Shift marked as weighing 30 lbs) for another COP:

    • Shoulder press, curl, dead lift, squat and then (cuz the ground was wet) bench press, each 20xIC
    • Rinse and repeat for 16xIC, then 12xIC, then 8xIC and finally 4xIC.

    Lunge walk half away across the field to a line of trees, and then lunge watch to the far side of the field to the edge of the parking lot for some Mericana on the parking pumpers: regular merkins 10xIC, diamond merkins 10xIC and wide merkins 10xIC.

    Mosey back towards the rock pile for a Circle of Mary:

    • LBCs 25xIC
    • Flutter Kicks 25xIC
    • Penguins 25xIC
    • Box Cutters 25xIC
    • Wife Pleasers (for our FNG) 25xIC

    Finish off with ten burpees OYO, then return rocks and mosey back to the virtual flag for Countoff, Name-o-Rama (where the PAX after much deliberation named the FNG, who’s a senior at LSU and wants to go to vet school and is the son of Rigs, Dead Pets), and Circle of Trust.

    Peace, Jingle Vader

  • Blackjack at Grandmas House???

    Four PAX gathered at Grandmas House with the air  heavy, as if we were meeting in a smoke filled poker room at the casino. The QIC had thoughts all night of repeating a previous Super 21 beatdown delivered a few months back, but he decided we would just implement 21 troughout the beatdown instead. Having lost my father Saturday, I felt it appropriate to remember him with one of his favorite past times of playing Blackjack.. Big appreciation out to my fellow F3 brothers, who I can’t thank enough for their compassion and support in this time..

    warmarama

    21 SSH IC, 3 (8 count body builders), 21 WM IC, 6 (8 CBB), 21 IW IC, 9 (8 CBB), 21 BK IC 3 (8 CBB)

    the thang

    Moseyed to the tunnel for some Dora. Partnered up 50 Burpees, 100 Merkins, 150 Squats, 200 lunges. As one partner started the series the other moseyed down through the tunnel and up and back. Upon returning picking up the count of his partner to completion. Once complete the PAX moseyed back to the AO for some core work. One PAX held plank while the other journeyed up the steps to the top completing 21 LBCs, next 21 MC and finally finishing with 21 Peter Parker’s.

    Count off, announcements, COT

    Much appreciation to the Pelican for leading us out in prayer. Reminding us to truly remember what this season is all about..

    Always appreciate the chatter and fellowship with you men in the Gloom. Definitely sets the tone of my day and inspires me to be a reflection of what we at F3 strive to live for “Faith, Fitness, Fellowship”

    Thank you brothers for the opportunity to lead..

     

     

  • We lost one

    Nine PAX including one FNG (friend of Chiquita, name & age unknown) showed up for a classic beat-down in the wet gloom of Audubon.

    No luck finding dry land as we circled up between the row of lights:

    SSH x20, Plank Jacks x20, Elbow Plank Jacks x20

    IW x20, Parker Peters x20, Elbow Parker Peters x20

    Hillbillies x20, Peter Parkers x20, Elbow Peter Parkers x20

    Goofballs x20, Mountain Climbers x20, Elbow Mountain Climbers x20

    After enough elbow fun in the mud, we moseyed to the track for an Indian Run.

    Stopping past the row bars on a somewhat dry patch for another circle:

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Left Leg – one circle around

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Right Leg – one circle around

    Back to the track for another Indian Run to the Pavilion.

    The QIC diligently instructed the FNG to modify the route  if needed.  Unfortunately the FNG chose a new path directly to his car  and sped out of Audubon the wrong way.

    On to the benches:

    BSLL x15, LLSU x15, Dips x15, Decline Parker Peters x10, Derkins x5

    BSLR x15, RLSU x15, Dips x15, Decline Peter Parker x10, Derkins x5

    Circle for Mary:

    RT x15, Flutter Kicks x15, RT x15, Hello Dollys x15, RT x15, Real Freddie x15

    Mosey back by the flag:

    Catalina Wine Mixers x10, Plank-o-rama the MI for 20 sec

    Count off, Name-o-rama (sans AWOL) and a quick prayer

    Good start to the week…Thanks

     

  • Pub Crawl, F3 Style

    It was a rainy morning at the marsh and one of the nice things about that particular AO is that the large covered basketball court provides ample shelter for a beatdown with no need to get wet.  But where’s the fun in that?  Any man willing to show up at 5am in the rain is prepared for pretty much anything, and getting wet is likely the least of his concern.  But before venturing out, we’d start off with a warmorama under the cozy confines of the court: Good Mornings, IW’s, Windmills, Seal Jacks, SSH’s, Butt Kicks, High Knees, all IC, at or around 20x.

    The Thang:

    What better way to start the morning than with a 6 pack?  Similar in count to a set of 11’s, but starting with 5 merkins and 1 pull-up, and finishing at 1 merkin and 5 pull-ups.  Then a mosey in the rain to…

    Old Rail Brewery for a Pub Crawl: The Pax lines up along the parking curb, bear crawls through a small, refreshing reservoir in the middle of the lot to reach the opposing curb and perform 1 derkin, with feet propped up along curb.  Bear crawl back, 2 derkins.  Repeat, all the way to 13 derkins.

    Slow mosey over to the trailhead stairs and partner up: P1 runs half the corridor, up the stairs and back, while P2 does squats.  Again, with merkins, monkey jumpers, squat jumps.  Repeat, adding calf raises to the mix.

    Mosey back to the marsh for one last 6 pack before shutting this crawl down with a mary of 50 LBC’s, IC.  As The Manny noted, this was definitely the worst pub crawl any of us had been to.  But no one splashed merlot, and we hobbled away a bit stronger and with our dignity in tact.

    On a side note, this run in the rain reminded YHC that I neglected my backblast duties after our 10k in the sleet two Friday’s ago at the Cove (12/8/17).   It’s was borderline freezing, with a mix of rain, sleet, and hail – just another instance of the indomitable spirit of the Northshore Pax (Bushwacker and Pelican, I’m looking at you) that should be noted for posterity.

  • When Cold, Do Burpees

    Due to some excuse involving something, Walleye asked if YHC would give up his prime pre-New Years Eve Beat Down and take today’s Q instead. Being the team player, YHC said “sure thing!” Besides, YHC isn’t sure if he will be in NOLA for that pre New years Eve Hoe Down. Look at that, it all works out in the end.
    It was good to be back at the Mothership, having visited the Highland Park AO the week before. No snow on the ground, but still cold. It was 0630 and 9 Pax joined YHC to better themselves, making 10 Pax at the Shovel Flag brought by Kimchi. Speaking of Shovel Flags…….have you seen what the Northshore did? We gotta step it up! Tool, I’m stopping off at the store in the near future and we’re gonna get busy! Anyways, it’s cold….
    YHC knew exactly what would warm the Pax up! But first, the Disclaimer…and then

    Mosey to the Great Lawn
    Arm Circles IC x 10 back and 10 forward
    SSH x 5….followed by
    10 Burpees OYO (YHC heard cheers of joy, that’s the story so chosen and shall be told as such)
    SSH x 5
    9 Burpees OYO
    SSH x 5
    8 Burpees OYO
    You get the idea….7, 6, 5, 4, 3, 2…..followed by a twist
    SSH x 5
    10 Burpees OYO (The Pax is now warm and happy!)

    Mosey toward NOMA
    Circle up on the lawn near the tracks for
    Ring of Fire #1
    All Pax get in low plank and each Pax takes turns completing 5 merkins and then getting back into plank position.
    Ring of Fire #2
    Bear crawl around the circle clockwise. Get back into the low plank position. Each Pax completes 1 Burpee, then returns to plank. The Pax did 5 full revolutions. It was interesting going from plank to burpee then back to plank.

    Mosey to the walking path around the lake near NOMA for the Bataan Death March!
    Indian run around the lake with the last man dropping off for 5 Burpees, then running to the front of the line. The Pax did 1 full lap, with each Pax getting in 1 set of burpees.

    Mosey to the fountain for:
    Channing Tatums IC x 20
    Derkins x 10 IC (4 count)
    Tatum Channings IC x 20
    Irkins x 10 IC (4 count)

    Mosey to the tree line near NOMA.
    At the first Tree…..Sudden Change! 10 Burpees OYO
    Bear Crawl to tree #2, then Copperhead squats IC x 10 (very slow count to get the Pax into a deep squat)
    Lunge walk to tree #3, then catalina wine mixer IC x 10
    Bear crawl to tree #4, then Bobby Hurley IC x 10
    Lunge walk to tree #5, then merkin IC x 10 (4 count)
    Bear crawl to tree #6, then squats x 10 (4 count)
    Sprint back to tree #1.

    Indian Run to the Tool Wall for:
    Calf raises IC x 30
    Monkey Humpers IC x 30

    Mosey back to the Great Lawn for:
    Mary, All IC
    LBC x 30
    Hello Dolly x 20
    Tin Snips x 20
    Flutterkicks x 20

    One minute left, what to do? Burpees! 10 Burpees OYO.

    Mosey back to the flag.

    COT
    Count off, Nam-o-rama, announcements, intentions, followed by a closing prayer.

    Naked man Moleskin
    Congrats to Kimchi on the latest 2.0 in the oven.
    There were no Pax over 49, or under 33 at the Mothership today. No Respect, No Hate!
    F3 Christmas Party next Tuesday at Urban South. Start time was debated this morning, 1830 or 1900. Check your email to be sure, or watch for announcement on Group Me. Either way, find a way to get there, and bring a toy for Operation Sweet Tooth! M’s and 2.0’s are welcomed.
    Da Parish has a Christmas Ornament Exchange Party going on today. Hit him up for details.
    Baby Face is going to do 1000 Burpees for Charity! Watch for ways to donate. YHC demands video evidence!
    Next Mothership is Triple Shift’s Respect Q! You don’t want to miss that one!
    Great Coffeteria with Kimchi, Triple Shift and Mahatma. Kimchi had to rub in the Army-Navy game from last week.
    Do what you can to support the Baton Rouge F3 launch. Clown cars head up Saturday, so jump on one!

    10 Happy Pax after all we did, including 94 Burpees. If YHC had been counting, we would have done 6 more!

    Thanks for joining me today, and for allowing me to be a part of F3.

    SYITG

  • Do as I do not as I say

    17 PAX with 3 exchange students joined the GLOOM for a beatdown on Wolfpack Mtn.  I’m still taking abuse for email sent regarding RAIN OR SHINE.  I was sick – I swear!?

    It was a rainy 48 degree chilly gloom at the MTN.  Welcome to Nescafe from Chapel Hill, and Draino from Winston Salem.

    Anyway – that 7 day vacation is over and I am back and ready for action.  Still a little sick but it won’t keep me down.

    We went straight to the MTN   – at the base we circled up for x 20 SSH, x 20 Imp Walkers, x 20 Mtn Climbers, x 20 Peter Parkers

    Then we went up the Stairs to the top.  Taking 2 steps at a time.  At the top we did — x 20 fire hyrants, x 20 cross fit merks, x 20 lbcs, x 20 low country crab  (BLIMPS while you wait for the 6)

    Then we ran a lap – down the stairs outside to the other stairwell and met on the 6th floor by the stairs again.  Here we did x 10 Hip Dips each side, x 20 russian twist, x 20 jlo/pickle pounders  x 20 donkey kicks  (BLIMPS while you wait for the 6)

    Then we did the same lap and met on the 5th floor.    We did another cycle of exercises — 10 burpees oyo, in cadence x 20 lbt  x 20 flutter x 20 plank jacks

    Then we moseyed down to the benches.  At the benches we did x 20 left leg step ups, 12 irk-ens oyo, x 20 right leg step ups, 12 dirkens oyo, x 20 Dips, 12 left leg power ups oyo, x 20 dips , 12 right leg power ups oyo.

    From there we moseyed back to the FLAG.  Got to the FLAG 2 min early so we did 10 NOLAN RYANS each side and then did a mission impossible for 20 secs.

    Always a pleasure to lead.  Glad to be back in the gloom!

    RY