F3 New Orleans

Category: Northshore

  • Audible at the Scramble

    YHC decided to change up the routine slightly at the Scramble in the Gloom. Each Pax had to complete 50 merkins, burpees, and squats during the course of the 5K. It was good to see Mathlete make a surprise appearance, even though he said he wont be coming back when he learned the Scramble was our running AO.

    It was good to share the streets of Old Mandeville with you, men! As always, it was my privilege to lead you guys this morning. Y’all push me to become a better man every time I am with you.

    Thanks to Steve for praying us out.

  • All of the Lights

    The beatdown at the Mothership this week was a little bit of an audible. At least the location was.

    As YHC was driving down Girod, his attention was diverted by the recently installed Christmas lights around Grandma’s house, so the plan was put in motion to move part of the beatdown there.

    Warmup

    Seal jacks

    Cherry Pickers

    Toe touches

    Burpees

    Side straddle hops

    Imperial walkers

    Windmills

    After warm-up, Pax moved to Rips’ for a timed workout, alternating between running the steps, calf raises (10 OYO), and Rocky Balboas (10 OYO, 2 count as 1).

    Pax then moseyed down Girod, stopping at various points to complete sets of 10, as called by each of the members.

    Arriving at Grandma’s house, Pax divided into teams of 3 for a somewhat traditional relay race: 3 rounds, merkins interspersed:

    Leg 1: Bear crawl seven columns, up, around, and down (UAD) the pilot tower

    Leg 2: Crab walk, same seven columns, UAD the pilot tower

    Leg 3: Modified murder bunny (thanks IRON Pax!), same seven columns, UAD the pilot tower

    Pax then moseyed back the length of Girod to the flags, again stopping at various points to complete sets of 10, including merkins (not push ups, Grover), jump squats, modified T merkins, 10-second plank, modified sister Mary Catherines, Bobby Hurleys, Money Humpers, Side straddle hops, etc.

    Arriving at the flag, Pax completed a little Mary, including 100s, Shoulder taps/Mountain climber combo, and Peter parkers/Parker Peters combo.

    We wrapped it up with a COT, count out, roll call, announcements (sign up to Q!), and a prayer.

  • Trotting at the Scramble Wackerless!!

    4 men decided to Trot at the Scramble on this Turkey Gloom, however 1 was missing who actually threw an EH on a fellow brethren who didn’t actually post but would not have enjoyed the slow 9:13 pace of 3.38 miles down an abandoned East causeway approach that on any other day would be loaded with vehicles.. The men of this morning enjoyed the modest pace and so did the YHC..

    warmup

    10IC Grass grabbers, Toe Touches, Butt kicks, High Knees, Self-love and skip to the end of the parking lot..

    thang

    3.38 miles and 9.13 pace returned to the play ground. Alternating core while one PAX would do called reps of pull-ups (8), freak Nasties (20), Merkins (15) and Jump squats (15). Remaining PAX did 100s, flutters, LBCs and hands to heals..

    Appreciate the post men!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

    Thanks to Waterpik for praying 🙏🏼 us out!!

  • Excuse Me While I Kiss the Ground

    So there we were…how every great story starts…today was the commencement of what will hopefully become an annual CSAUP, Uncle Hammer’s 1000 Burpee Beatdown.

    First: Special Shoutouts —

    Jose 10k –DJ Jose had the best possible music, with songs individualized for members of the PAX

    Moby Dick –Dude’s 71, that’s right, 71, and he is out there making us middle agers look bad.

    Hawgcycle — Did this CSAUP on the Southshore by himself in just over 2 hours…no idea how he accomplished that. Awesome work!

    Now onto the beatdown:

    0610: Knowing this would likely be an all day affair, we skipped the normal 2 mile pre-thang, instead moseying from the flags towards the beach, stopping at each fire hydrant for a set of 10 burpees (6 sets out, 6 sets back =120). DJ 10k had Brother Angus lead us off, picking the axe (See what I did there) like lightning, but sounding like thunder. Then, while most of us may be partial to Southern Belles, Mr. David Lee Roth, with help from Steve Vai, pined for a young lass named Yankee Rose. As if the blood wasn’t pumping hard enough by 0615, Vince Neil kickstarted our hearts even further. Before we knew it, we were 1/8 the way to our goal. We returned with the remaining PAX awaiting to begin.

    0630– No warmup necessary. Jump right into the EMOM of 6 burpees. Doing this mitigates the overwhelming thought of 1000, as well as helping with the physically challenging nature of the CSAUP. As the Zen philosopher Basho once said, or maybe it was Bushwhacker, “A journey of 1000 miles begins with a single burpee.” How true.

    Mentally, the wash rinse and repeat of doing this for an hour can be quite taxing. This is where DJ Jose was so great. Always thinking of other, he picked out songs for most of the PAX. Some included were:

    The Bird (Morris Day and the Time) –Bird

    U Can’t Touch This (MC Hammer) –Hammer

    Some Moby Song —Moby Dick

    Relax (Frankie Goes to Hollywood) –Zoolander

    The Best Around (From Karate Kid) –Russo

    To be honest, the hour was over before we knew it. Most PAX were asking to continue for another hour, and Hammer could easily have been elected mayor of CSAUPtown but for all the mail in ballots. However, they all missed their wives so much, they could not bear to continue for another minute. That was the right choice, guys, as hard as it was to make.

    So, by 0730: 120+365 (5 minutes were sets of 7)+ 15 (a burpee for each PAX during COT) = 500

    Halfway home by coffeeteria!

    PHASE 2: Do 250 OYO throughout the day before reconvening at 6 pm at Grandmother’s House. Some went more traditional –Hammer did 25 sets of 10 throughout the day (looked weird doing it outside the Pelican Park gym before 2.0’s basketball game). DJ 10k did his while his M worked out. Of course, he overachieved, doing another 350 before lunch. Russo knocked the rest of his out before I got home, it seemed. Hawg’s Breath did a few with his adorable daughter on his back, like the true bad ass he is. However we decided to get it done, we finished 750 before twilight.

    PHASE 3: Final 250 at Grandma’s

    6 skrong at Grandma’s at 1800. Turbo, Bird, Jose, Hammer, Hawg’s Breath, Akbar. Knocked out the last quarter in just over 30 minutes. Having an eclectic mix to inspire us: CCR, NIN, and Billy Idol (twice, in fact. No really.)

    …And done! We then enjoyed some F2 at Old Rail, then home to bed.

    Thank you all for joining in this venture. Each of you inspired me along the way, and I am indebted to you all for the kindness, generosity, friendship, and leadership you all display.

    For those that “missed” it, there will always be next year!

  • Tempo Tuesday

    YHC arrived to only 2 F3 brethren ready to get after it on this Gloom. Surprisingly 1 was Hammer coming off the CSAUP of a 1000 Burpees and the ever reliable Pelican for his routine of Tuesday and Thursday posts. The morning was beautiful and YHC wanted to get warm and stay warm with a steady pace of a mixture of activities.

    warmup

    20IC SSH, Imperial walkers, Toe Touches, Grass grabbers and a lap around the trailhead..

    thang

    We lined up along the decorated columns. 2 PAX would complete named exercise while the odd man out would use the breezeway for called sprints, Caricoas, Hops, shuffles and stairs. Squats, Leg lunges, Merkins, Mountain climbers, Flutter kicks and WW1 sit-ups (thanks Akbar).

    PAX then Moseyed Girord making 3 stops along the way with 10, 15 and 20 rep counts at each. First stop Merkins, squats and ???, second stop at lakeshore using the corner bar for Donkey kickoffs, Merkins and Shoulder taps and the third stop Burpees, Mountain climbers and jump squats.

    Returned to the AO right on time for the count, name and COT.

    Appreciate the Hammer for praying us out with gratitude and thankfulness..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Monday Morning Rush

    YHC was already thinking about modifications for the Monday Milestone Q after reading @the-hammer’s pre-blast Friday. What could we do that didn’t work any part of the body that a burpee works? Would I add new meaning to the phrase Modify as Necessary? What could I do when I can’t even lift a cup of coffee?

    Enter the Red Barchetta, slightly intensified. A routine that gets your heart pumping, just like the song by Rush.

    Warm up: IC x 10–15 SSH, Imperial Walkers, Grass Grabbers, Torso Twist, Self-Love

    Mosey to the Lakefront to witness a beautiful array of stars on a clear morning

    Thang: Red Barchetta

    Sprint to the first street light, @ 100 yards, do exercise, mosey back, plank for the six

    • 100 Yards 100 SSH
    • 100 Yards 75 Mountain Climbers
    • 100 Yards 50 LBC
    • 100 Yards 25 Merkins
    • 100 Yards 10 Waterpik Squats

    Mosey to the stairs at Rips

    • 50 Calf Raises, 25 Freak Nasties
    • 25 Calf Raises, 50 Freak Nasties
    • 30 Calf Raises, 30 Freak Nasties

    Mosey back to the Marsh

    25 Jump Squats OYO

    Mary IC x 10-15

    WW1 Situps, heals to heaven, hands to heals, crunchy frogs for @Cowbell, flutter kicks

    Missed you @steve @bushwacker

    Count, name-o-rama

    Anouncements:

    FIA email coming soon to those signed up – 1st beatdown in early December; Turkey Trot Thanksgiving Day

    COT: Grover prayed us out

    Thanks for hanging in there this morning with a beat up 49 yr old (50 in 27 days!)

    Until next gloom – Akbar

  • Quick Steppin’ and Some Core Work

    In the upper 40’s, the gloom was chilly enough that YHC wanted to get the blood pumping as quickly as possible. And so….

    WARMORAMA

    High tempo start with: High knees, Butt Kicks, SSHs, Torso Twists, Imperial Walkers, Windmills, and some High Skips.

    THANG

    The PAX took off running the usual route, and after half way, started to slowly segregate with YHC and Bird, Waterpik, Hammer, and Pelican, and Shooter and Akbar grouping up respectively.

    MARY

    Upon returning to the MULTIPLE NEW SHOVEL FLAGS, the PAX congregated around the fitness equipment for some significant core challenges OYO:

    100 LBCs

    100 100s

    80 L E2Ks

    80 R E2Ks

    50Flutter Kicks

    COT

    Hammer’s 1000 Burpee Challenge is nigh upon us, so bring your A game. Whether just in the gloom or additional meet-ups with lagniappe F2, Saturday will not be one to miss – especially with the long-awaited return of Maximus the Invincible , Tank! (Full disclosure, Bushwacker will be out of town)

    Bird prayed us out and we all fell out into the dawning day to tackle our challenges, come what may.

    Thanks for always showing up guys. I’m consistently humbled and motivated!

  • All 7s can be lucky says Grandma!

    YHC scooped up the lead at Grandmas and figured we would stay close to home on this brisk high 40s Gloom. With the likes of our fellow bicyclists in Steve and Russo rolling in the PAX added to others with Pelican and Zoolander as the clock struck 0515.

    Warmup

    Circled the AO with a casual mosey followed by all IC15 SSH, Imperial walkers, Windmills, Cherry pickers, Self-love and Toe touches..

    thang

    All 7s

    7 Merkins, 7 Jump squats, 7 Big Boy sit-ups, 7 columns distance bear crawl and 7 up and down the steps with a mosey back to the start completing 7 rounds. Closed with some Mary all IC15 Little Manny crunches, Hello Dollies, Flutter kicks and 1:30 of Chillcut planks..

    T👋🏼 To Russo praying us out..

    Appreciate the post gentlemen while following my lead and till the next Gloom 👍🏼👊🏼✌🏼!!

  • Listening to the Birds

    (From Bird:)

    Better late than never posting the backblast, fellas.  It took me long enough to Q my first Saturday so it’s only fitting that it takes me this long to put this out, but PAX is always encouraging and won’t let you fall behind.  Thanks to the 22 who posted plus a few guest appearances.

    0610 – Handful of guys posting for the 2-mile pre thang to the end of the lakefront and back.  Q rolls in as PAX is already on the move after strategically placing the buckets for the impending beatdown.  

    0630 – PAX circled up for warm up following the required warnings and disclosures.  Warm up proceeded through side straddle hops, seal jacks, good mornings, windmills, toe touches, and imperial walkers. Cadence on the windmills and imperial walkers was a little quick creating some mumble chatter.  Those big moves are tough first thing in the morning.  PAX dropped to the ground for some fire hydrants followed by 20 pushups, uh I mean merkins, OYO.  

    App. 0640 – PAX mozies to open field past gazebo and fountain to buckets for first phase of workout – 30 for 30 – consisting of 3 rounds of 30 reps of an exercise, 30-yard sprint, and 30-yard walk back (lunge, bear crawl, and backwards bear crawl).  PAX thanked “coach” for reminding them to explode off the line and run all the way through to the end of the sprint!  There was some confusion first round of the walk back which got cleaned up during the second and third.  A few random 10 counts in between rounds kept the PAX together.  

    Round 1

    • 30 Sister Mary Catherines (each leg one), 30-yard sprint, 30-yard lunge walk
    • 30 merkins, 30-yard sprint, 30-yard ?
    • 30 big boy situps, 30-yard sprint,  30  yard YHC calls out “your choice!”
    • Hold plank until all complete
    • Brief forward fold and wide leg forward fold to stretch.  

    Round 2

    • 30 squats, 30-yard sprint, 30-yard lunge walk
    • 30 shoulder taps, 30-yard sprint, 30-yard bear crawl
    • 30 leg lifts, 30-yard sprint, 30-yard backwards bear crawl
    • Hold  low plank until all complete

    Round 3

    • 30 monkey humpers,  30-yard sprint, 30-yard lunge
    • 30 carolina dry docks, 30-yard sprint, 30-yard bear crawl
    • 30 groiners (collective groan amongst PAX), 30-yard sprint,  30-yard backward bear crawl
    • Hold side plank (alternate) until all complete

    App. 0705 – PAX remained in open field for second phase of beatdown spreading out along the seawall for 11s consisting of box jump burpees at the wall and crunchy frogs at road.  First box jump burpee seemed not so bad, but quickly “intensified’ as the PAX got deeper into the 11s.  The “mumble chatter” from the earlier warm up pretty much all subsided at this point as we ground through the phase.  Around 0720, YHC called off the remaining reps as only a few had completed the entire series.  \

    App. 0720 – Following a 10 count to regroup, the PAX mozied back towards the mothership stopping just short and circling up for the final phase of the work.  Final phase started with “failure to launch,” a 10 second countdown in Al gore followed by a jump squat and immediately back to Al gore for a total of 5 reps.  PAX on their six for 20 Russian Twists, LBCs, and Heel Touches (in cadence), and a round of 100s OYO to finish. 

    As PAX counted silently, the sounds of the lakefront became evident. The gathering seagulls began to make their presence known.  As if inspired by his aviary companions, Q (i.e, Bird) leads PAX in a sun salutation a (mountain pose, high mountain, forward fold, halfway lift, forward fold, jump back to plank, chataranga, up dog, down dog).  Q encouraged proper breathing for full effect – inhale rise up, ,exhale forward fold, etc..  Yoga session ended peacefully while the seagulls sounded their appreciation of the reverent moment.  

    App. 0730 – Pax mozies back to the mothership, circles up, and reports out in traditional fashion.  YHC prayed us out.  

    Post Beatdown – Tank, MIA as of late, and like a ghost, runs by on the lakefront as YHC returns to his truck.  Like a man on a mission, he doesn’t stop to chat and continues his journey, later texting to say that he was at mile 13.8 of a 14 mile run!  Coffeeteria was well attended with a guest appearance by Grundy, still recovering from injury.  

    Thanks for the opportunity to lead, guys.  

    Bird

  • Friday the 13th

    It was a cold, chilly morning. So YHC decided to get up early and run sprints on top of the A1C. I sprinted the long path, walked the short. It was good to get the heart rate up. I was happily surprised to see Moby show up a bit early. He quickly joined in with me. After awhile, Einstein rode up on his bike, quick look at the clock, and it was 5:15.

    Warm up: Toe touches, torso twists, and self love. We moseyed to side of the parking lot and did Lieutenant Steve’s. 2 lounges, 1 squat, 4 lounges, 2 squats, etc…all the way across the parking garage. We then did 4 corners: 7 burpees each corner, 14 hand release Merkins, 21 squats, 28 lbc’s. The alarm went off, and I had to leave. It was a pleasure leading y’all this morning. SYITG.