F3 New Orleans

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  • Looking at Lichtenstein

    With a large PAX and three FNGs, YHC decided a little art tour was in order.  After a brief disclaimer to Disclaimer et al. and a mosey to the side of Museum,

    THE THANG

    A brief stretch with 30 SSHs and 30 IWs.  Mosey to Lichtenstein’s Five Brushstrokes (the glob in the fountain in front of the Museum) for a favorite in honor of Bubba: the Deck o’ Death.  55 cards (regular deck, plus three jokers): Diamonds for Dips, Hearts for Derkins, Spades for Squatties and Clubs for Box Jumps, with 15 burpees on the first joker, 16 burpees on the second and 20 LBCs on the third and, of course, Aces count as 14, not 1.  So that’s 104 dips, 104 derkins, 104 squats, 104 box jumps!!, 31 burpees and 20 LBCs.

    Mosey to the wall of shame for a fine example of WPA art around Tad Gormley.  For those who weren’t appreciating the lines and curves (and for those who were), there were 24 regular calf raises, 24 pigeon-toed calf raises, 24 bow-legged calf raises and–to round out to 100–another 28 regular calf raises.

    Mosey to the great lawn for little more than Six Minutes of Mary:

    • 30 Monkey Humpers
    • 1 minute plank
    • 10 Dr Ws
    • 56 LBCs
    • 30 Dying Cockroachs
    • 1 minute plank

    Mosey back to the flag for Countoff, Name-o-Rama and Shoutouts.  T-claps to Two Yutes for getting two FNGs out, and Tclaps to Rocky Top for his Kotter.  Welcome to Corner Pocket, Mahatma (better than Puddles) and Disclaimer.

    JV

     

  • The Morning After

    YHC arrived at the AO early, energized after the rousing performance by U2 the night before, and eager to discuss the show with the many other F3 men that attended.  YHC was joined by 3 PAX, but as 0530 approached, it appeared that the concert-goers chose to fartsack, so on with the show.

    0530 – Disclaimer, grab a rock and head out onto the field.

    10 SSH for a quick warm up.

    Since it was his 53rd birthday, YHC had an ambitious plan for a Deck of Death +1.

    • Spades = American Hammer; Hearts = Merkins; Clubs = Jump Squats; Diamonds = Kettlebell Swing w/Rock
    • Number of reps according to face value of card dealt (2-10; Jacks=11; Queens=12; Kings=13; Aces=14; and 1 Joker=15), except,

    Wild Cards (for variety):

    • DeucesMini Dirty Mac Deuce (2 each of Pullover to Press/LBC/Forward Lunge (Spades); Curl to Press/Heavy Freddies/Rear Lunge with Twist (Hearts); Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out (Clubs); Deadlift to Upright Row/Reverse Crunches/Low Slow Squat (Diamonds))
    • Jacks: Spades=Plank Jacks; Hearts=Seal Jacks; Clubs=Smurf Jacks; Diamonds=Star Jacks
    • Joker=8-Count Body Builders

    As I said, the plan was ambitious (maybe too ambitious), and numerous 10 and 20 counts were necessary as more cards were dealt. Nevertheless, we completed 44 of 53 cards in the time allotted.

    Total work done:

    • 86 American Hammers
    • 84 Merkins
    • 77 Squat Jumps
    • 77 Kettlebell Swings
    • 15 8-Count Body Builders
    • 11 Plank Jacks
    • 11 Seal Jacks
    • 2 Pullover to Press/LBC/Forward Lunge
    • 2 Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out
    • 2 Deadlift to Upright Row/Reverse Crunches/Low Slow Squat

    Count off; name-o-rama; and BOM for a prayer.

    All said and done, it was a Beautiful Day.  T-Claps to the PAX for indulging me.  Thanks for letting me lead.

     

  • No Respect

    A group of 12 met this morning wondering what happened to the cold front, and once 5:30 hit mosey’d to the foot of the mountain to see what they were in for.

    In the spirit of Play Fast Fridays the morning was all about cardio, cardio, cardio.

    Warm-up

    • Arm Circles forward I.C. x10
    • Arm Circles reverses I.C. x10
    • High Knees I.C. x10
    • Butt Kicks I.C. x10

    The Mountain

    • The pax ran up to each level and waited for the six while doing side straddle hops until they reached the peak
    • F3 Combine: Shuttle run between the parking curbs with ascending burpees after each rep to 5
    • Partner Relay: Partner does side straddle hops while the other partner backpedals to the stair and sprints back (x5)
    • Moseying Indian Run down the mountain

    Benches

    • Left Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Right Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Stair Masters I.C. x10

    Touchdown Jesus

    • Voluntary Mary
    • Global Warming
    • and to finish it out… Monkey Humpers by request

    Mosey’d back to the flag for the count, name-o-rama (not a single respect in the pax), named our FNG (s.o. Hand Grenade), and prayer.

    Always a pleasure fellas,

    Hasselhoff

     

  • “Knife! That’s not a knife, this is a knife!!”

    Your QIC made his normal stroll through Mandeville city park from his neighborhood looking for the normal showing of 7-10 F3 brothers chattering to start the Scramble. However, this Gloom would show to be quite light with only brother Dundee standing in the shadows. As we anticipated others and were getting ready to Mosey Burgundy comes rolling in hot to complete the PAX.

    The thang

    The QIC took the PAX on the original Mosey route for 3.2 miles. We kept a nice steady pace getting back to AO about 550. Circled up for a little standard routine of basics consisting of IC 25, SSH, MK, IW, HB, PJ, LBC’s, MC ending with FK..

    countarama, annoucarama, COT

    Appreciate Dundee for praying us out!!

     

  • Lafitte’s Plunge #35 – the FNG

    YHC arrived at the Plunge precisely at 0530, and to his excitement his EH had finally succeeded.  There in the water was his FNG; second to date.   The other PAX will be impressed with YHC’s ability to headlock.  Where are the other PAX?  YHC grabbed the FNG, made their way to the outside pool….locked.  Where are the other PAX?   Oh.

    The Thang….

    • 200 yd w/u
    • 5o yd Freestyle sprint
    • 50 yd Freestyle recover
    • 100 yd Dealers Choice
    • Rinse & Repeat

    The FNG left around 0600 to bring his 2.0 to Children’s Hospital to get tubes.   Since YHC had been the one to EH the FNG, the naming ceremony would be postponed till the next post.   The FNG advised that he’d like to attend Stomp, Foundry, & Mothership, but he needed to get in better shape before he could burpee.  YHC advised him that is why you do burpees, to get in better shape.  *mind blown

    Announcements

    • Via GroupMe, Bleau will have his VQ at Lafitte’s Plunge next week
    • Plenty of availability for Q’s at Lafitte’s Plunge

    Intentions

    • FNG’s 2.0 on his procedure today

    Thank you for the opportunity to lead,

    Da Parish

  • The 40 – Again

    In preparation for tonight’s U2 The Joshua Tree concert, YHC decided he’d don his Edge hat, grab his music (Thanks Bogey for the louder-than-mine speaker!), and put together a U2 playlist.  And what better way to celebrate than with the workout first inspired by U2’s anthem: “40”.  That’s right, the 40 is back, and better than ever.  So after the disclaimer, 10 PAX set off.

    First, lets climb our One Tree Hill: the levee (yeah, I know it doesn’t have any trees – but its the best I got).  SSH x30, as its the 30th anniversary tour.  Then we start the 40.  You should all know the drill: 10 exercises.  Each exercise in 4 sets.  Each set is 10 reps.  Cross the levee in between each set.  When all is said and done, up and over the levee 40 times.  And that 40th time is a REAL TREAT.

    For the U2 theme, YHC selected 10 of his favorite U2 songs for each exercise

    I Will Follow: Imperial Walkers.  First song from the first album, Boy, in 1980.  Written as an ode to Bono’s Mom.

    Gloria: Giraffes.  From October in 1981.  “Gloria in te domine, Gloria exultate” – Glory to you, Lord.  At this point, much mumble chatter about how most of the PAX has been listening to U2 longer than Cowbell has been alive.  #Hate

    Sunday Bloody Sunday: Box Cutters.  From War in 1983.  The song actually preaches respect and tolerance when faced with hate, and is not a song celebrating rebellion and resistance.

    Bad: You know what’s really bad?  That’s right: Burpees.  The song performed at Live Aid that really launched U2 to US stardom.  Fun Fact, for those that remember live aid: the rest of the band had NO IDEA what happened to Bono while he was off stage pulling girls out of the crowd.  They were on stage just playing the riff over and over, and apparently starting to look at each other wondering what to do next.

    https://www.youtube.com/watch?v=jDNGlc_ypps

    Red Hill Mining Town: Chilcutts.  From 1987’s the Joshua Tree.  YHC’s head is sweating something fierce, so the Edge Hat finally has to go.  Though its probably coming back for the concert tonight, much to my M’s chagrin.

    Half Way.  Triple Shift, give us 20

    Sweetest Thing: Peter-Parker-Peters  B-side of Where the Streets Have No Name, from The Joshua Tree.  Apology song to Bono’s wife for missing her birthday while recording.

    All I Want Is You: Crossfit Murkins.  From Rattle and Hum in 1989.  We have now entered the era where Cowbell was alive.  We have also entered Grumpy Jingle Vader territory.  “All of this music sounds the same” he grumbles up and down the levee.

    DJ Rudy having Phone Problems.  JV gives us a 20 count

    One: Lunges (needed some leg work….)  From Achtung Baby in 1991.  Relevant calls for unity even while acknowledging our differences “One life, but we’re not the same.  We get to carry each other, carry each other”

    Walk On: LBCs 2000 All that I Can’t Leave Behind.  Torque chimes in “Finally some decent workout music”.  Jingle Vader grumbles that its still all sounds the same.  Tool asks when U2 became popular.  Bogey sings something or other.

    Original of the Species: Squat Jumps (because my quad’s really needed a little extra work by this time).  2004 How to Dismantle an Atomic Bomb.  Apropos for YHC, as today is his daughter’s 21st birthday.  This song written for The Edge’s daughter, about the challenges for raising girls and resisting the pressures they face.  I don’t know how Triple Shift was able to run up the levee that fast by the end.  Nice work!

    ======

    Mosey back down the mountain to the Destrahan flag (thanks Torque!).

    Circle up for Count-off, Name-o-rama and prayers.  Remember FracSac’s father and aunt-in-law, for those recovering from hurricanes and floods.  YHC asks for guidance in learning how to live life better, in ways that serve God, and our family, friends and brethren.

  • The Milestone Globetrotters

    I guess there were a lot of people who broke the first rule of the Northshore F3 rulebook. That is, don’t skip Mondays!!! Regardless, the real men showed up this morning (Shooter and the Captain) and worked their butts off extra hard with all of our fallen brothers in mind (fallen into bed I mean).

     

    So YHC was feeling a little nostalgic this early morning so I decided to bring some exercises in that I used to do during my basketball days.  But first a quick warm up:

    Warmup (or what I can remember of it)

    SSH 20 IC

    Shoulder rolls both directions 20 IC

    Windmills 20 IC

    10 OYO Merkins (No Cap, not burpees. But you can go right ahead).

    Basketball warmup that I used to do:

    • Start on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.

     

    The Thang

    I decided to do an interesting take on a suicide. Why don’t we bear crawl the entire thing!!!

     

    Bear Crawl suicide! Man that was “fun”.

     

    After that we did a conditioning drill we used when we were trying to simulate fatigue in games to work on our late game free throws. The objective was to sprint the width of the court back and forth with the goal of completing 12 trips in 1 minute. If we didn’t all make it then there was a penalty of 10 burpees for everyone. Well I guess these guys just hated the idea of burpees because they got right under the time every time we did it. Even on the last trip when I dropped it to 55 seconds. I am a man of my word and I didn’t make them do any burpees. Another day gentleman, another day.

     

    We then did Wilt Chamberlins. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.

    100 lbcs

    100 squats

    100 flutter kicks each leg

    100 Merkins.

    We were out of time so we circled up and quickly counted off (counting to three goes by very quickly) and gave our “real” names. And Cap closed us out with a great closing prayer.

     

    After we finished, YHC was looking forward to getting home and showering and getting to lay in bed for a few extra minutes before my day had to start. But there was some mumble chatter that rose up and struck the right chord to get me to do one more thing. Captain said he and Shooter were off to be “above average”. I guess I can’t go home to sleep after that challenge. So off we went to get in our 1008 steps at the Mandeville trailhead.

     

    AND… Now we’re done. I hate you guys, but I love you more!!!

     

    Have a blessed one!

  • Rock’n’Roll

    Just a few Fred Flinstone quotes to go with today’s Rock’n’Roll:

    Fred Flintstone: Sorry I’m late. Had car trouble, I picked up a nail.
    [Shows everyone a bandaid on his dirty foot]
    Mr. Slate: Thank you for sharing that with us, Mr. Flagstone. May we continue?

    Sharon Stone: Can I get you anything? Coffee?
    Fred Flintstone: Sure.
    Sharon Stone: [seductively] How would you like it?
    Fred Flintstone: In a cup?
    Sharon Stone: Bold choice, Mr. Flintstone! You’ll go far in this company.

     

    Fred would have made an excellent F3

     

    Great weather this morning for the Pax! Here is how it went:

    Short Disclaimer …and lame attempt at business marketing by YHC

    warm-up
    all 20xIC; side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, smurf-jacks, butt-kicks, squats, seal-jacks, mummy-kicks, maybe some high-knees

     

    roll to the “BEDROCK QUARRY”, which before this morning, was called, by The Covington Women’s Auxiliary and Benevolent Society, “Garden of the Month.”
    each Pax picks out a medium sized limestone boulder, for coupon exercises:
    elf on the shelf; to the right…then to the left, over head press, curls, pick up and put down,lunge with boulder in opposite arm.
    I know if Grundy would have posted – he would have chosen the largest, heavy-est, most massive boulder to work out with.

    roll to the school board building (Taj Mahal) parking lot
    pair up, with one Pax doing 2,4,6,8,10,12 BLIMPS, while the other Pax painfully waits in human chair position. Switch roles.

    roll to the front of the Taj Mahal
    circle up by the flagpole – step back to outer ring, everyone in plank position,
    3 of 6 pax bearcrawl across the flagpole area, while the other 3 of 6 pax remain in plank, waiting for bearcrawling pax to arrive, tag, and switch. repeat a few times

    roll to the back of the St.Tammany Parish Courthouse Annex parking garage,

    backwards lunge walk halfway up the first floor ramp
    turn and sprint up rest of the way
    jog/walk across the second floor ramp
    backwards lunge walk halfway up third floor ramp
    turn and sprint up rest of the way

    mosey across the deck and down the stairs to the Eastern Parking lot,
    lateral hop/cross-over, tracing the parking lot striping for about a block

    roll back to the trail head, with a stop for a quick view/explanation of the USGS Benchmark posted in the Old Train Depot wall. Elevation approx 29 feet ASL.

    count-o-rama, good prayer led by Shooter, we bid our adieus and head out to take on the day.

     

     

  • Back to the Weekend

    So, Troubled Waters is back on a Saturday only schedule, which is a little disheartening to YHC.  I really enjoyed the weekday beatdowns, but alas, attendace has diminished and EH’ing had not filled the void that was left.  I hope we can get back on a weekly schedule soon, but until then, we beatdown on Saturday.  I had a nice little surprise EH today.  My 2.0, (all 10 years of him) asked to come this morning, so up we got and off we went.

    I had this beatdown broken into 3 15 minute sessions, which would’ve brought the PAX to extreme pain, but I didn’t factor in the mosy time, and the mumble chatter, so we only got to 2 of them, which was probably for the best, considering the condition we were in after the 2nd one.

    WarmUp

    Arm Circles 10x’s every which way, backwards, forwards, with some OH claps & Seal claps thrown in there.

    Plank to Pigeon Pose, 30 seconds right leg, back to plank 10 seconds, 30 seconds left leg and circle up

     

    ABC’s Squared

    10x’s each exercise, IC, all together

    American Hammers

    Box Cutters

    Captain Thor

    Dolly

    E2K

    Flutter Kicks

    Gas Pumps

    Homer to Marge to Mr. Burns

    Imperial Crunches, (thanks to Mathlete for that name.  Combination Bicycle SitUp with an E2K.  In Cadence, makes it a slow painful burn)

    J/K – because there’s nothing that starts with J or K

    LBC’s

    Monkey Crunches

    Never Cross Dolly

    Outlaw

    Plank, High

    No more time, gotta mosy to the Xbox. 1/4mile lap around the ball fields, and pace off 10 meters

    Death by 10 Meters

    Nothing fancy, just running 1 10m dash on the first minute and waiting the remainder of that minute.  Then, 2 10m dashes on the second minute and rest.  Repeat ascending until you cannot complete a round.  Smart money was on Joe Dirt on this one, as he is young, competitive and has a soccer pedigree, but nobody was going to try to make it easy on him.

    Terabyte – 5 rounds, (I believe)

    FNG – 6 rounds

    Mathlete – 10 rounds

    Torque – 15 rounds, 15 reps

    Joe Dirt – 16 rounds, 12 reps

    Kimchi -16 rounds, 16 reps.

     

    It was an epic showing of will and determination versus speed and athleticism.  Both men prevailed over their weaknesses, but Kimchi took the court that day.  Well done sir.

     

    POW walk out of the Xbox, past the fidget spinner, mosy from the Playstation back to the array of shovel flags in the ground.

    Countorama, Nameorama, where I got to bestow my 2.0 with the name ‘BrickMaster’, for his love and proficiency with Lego’s.  He’s already excited to come back.  Hopefully, the N.O. PAX will come around to the kind gesture of giving the younger FNG’s cool names, so they have a desire to come back.  Time will tell on poor Tinkerbell.

     

    A pleasure to lead and it was a pleasure to get together under the bridge with the guys again.  See you soon!

     

    Torque

  • Even Numbered Pax

    As YHC planted the shovel flag at the AO, the Pax arrived, bringing the total at the Foundry to 6! Would there be stragglers? YHC was happy to have more show, but they would need to come in pairs, as we were fixin’ to have a partner beatdown!
    At 0530, YHC gave the disclaimer…not a professional trainer….modify….this is a group of Veteran F3 Men, so all knew the drill. Unfortunately, no FNG’s.
    Mosey to the track….

    SSH? Negative! As Shorty would say….That’s Pish Posh! Shorty? Shorty? Hmmmm……(hint hint…..or should it be BB(s)?)

    Bataan Death March
    Traditional Indian Run on the track, only thing added is the last Pax drops for 5 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes. Continue until all Pax had the pleasure of 5 burpees.

    COP – Johnny Cash (Ring of Fire)

    Muster on the matted area inside the track and circle up.
    Each Pax completes 5 merkins, then says next, sending the fire clockwise in the ring. All Pax hold plank position until YHC calls it, which was 3 revolutions.
    Stay in Plank Position for Mountain Climbers IC x 20

    COP – Partners!
    Stay on the matted area inside the track and partner up!
    Pax 1 – Leg throws x 15, then flapjack.
    Once complete, mosey to the first corner of the track for Partner Derkins!
    One Pax holds plank position while other Pax uses him as a prop for his own feet. Complete 10 Derkins, then flapjack.
    Continue run around the track, stopping at each corner, four corners total, 40 derkins each. There was some mumble chatter until YHC called out….
    Rinse and Repeat! This includes the leg throws and the partner derkins evolution around the track.
    There was some more mumble chatter about which was worse toward the end, the plank with your partner weight, or the derkins? YHC was unable to choose, as they were equally painful, yet awesome!

    COP – Johnny Cash (Ring of Fire)

    Muster once again on the matted area inside the track and circle up.
    Each Pax completes 5 monkey humpers, then says next, sending the fire clockwise in the ring. All Pax hold monkey humper position until YHC calls it, which was either 3 or 5 revolutions. The awkward stares from the runners on the track made YHC lose count….but still considered a success! One would hope there were no cameras directed upon us…..

    Mosey to the Foundry

    Three Stations, Partnered up.
    Station 1 – 10 Burpees (The timer)
    Station 2 – Pull Ups (AMRAP)
    Station 3 – Step Ups or Box Jumps – Each Pax gets to choose (AMRAP)
    The Pax completed 2 revolutions, and it was time to mosey back to the flag.

    At the Flag, Plank position for final minute….sudden change, time for Mary!
    LBC’s x 20
    Tin Snips x 15

    Count off and Name-O-Rama. The Pax asked F3 Nation to keep Brady in their thoughts and prayers, to allow a quick recovery to those that have been impacted by hurricanes, and to ease the pain and bring comfort to those suffering from illness.

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    SYITG!