F3 New Orleans

Category: Northshore

  • Band camps vq!

    It was a hot and humid morning. The sun began to rise, and the smell of greatness filled the air ( maybe it was the garbage truck that was passing by). A 13 year old stepped out of the car, nervous, but ready to lead. He started off with side straddle hops ic, confidence in his counting. Arm circles, air presses, windmills followed. Again, confidence could be heard in his voice. We moseyed to Noah’s ark for some Dora. 100 merits, 200 squats, 300 lbcs while partner 2 ran the ark. Little did we know that this sick little man was just warming up. We then lined up on the wall for 11s. Freaknastys folllowed by a lunge walk to the street, then burpees followed by bear crawls back to the wall. Shooter, Jose, and Russo were sweating buckets from this beat down. (However, they would sweat that much just sitting there fishing, but that’s besides the point) The young lad smiled as we were gasping for air, grunting in displeasure. He was happy, but realized quickly that there was time left, and he had finished his list. We moseyed back to the flag, and got a series of on the spot exercises. No rhyme or reason to them. The young man was tired, but relieved the workout was over. He led a group of men who’s average age was 3 times his own. That is F3! COT, and prayers after,

  • Again? Why do we keep farting?

    While searching for Fartlek’s in prep for the Scramble a few weeks ago, YHC discovered another type of interval that sounded like fun. It would also give us a baseline to track our progression over the year.

    Today we did the Marine Core Officers Candidate School Fartlek, which is done in preparation for the OCS physical training test. Marines consider physical fitness as an indispensable aspect of Leadership, as does F3.

    From the QSource:

    Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity, and Faith is his Right relationship with his creator, the SkyQ .

    The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

    Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

    So YHC pulled up with a mission, a timer, and a pink clip board provided by my daughter – ready to put us to the test. Joined by 4 men and 1 small man, we hit the ground running. Which is not what anyone wanted to do after Speedy’s half marathon beatdown Saturday. I think next time we’ll do this on a Wednesday to allow for more recovery.

    Warmorama: 2 minute run to Monroe Street and back. SSH, Mountain Climbers x 25, arm circles front and back, Torso Twist x 10

    Thang

    • 30 Second AMRAP Merkins, 1 minute run
    • 30 Second AMRAP LBC’s, 1 minute run
    • Star Jumps x 25
    • Max Pullups
    • Burpees x 25
    • Lunges, 25 per side
    • Max Freak Nasties
    • 30 Second AMRAP Big Boy Situps
    • Max Squats
    • Max Merkin
    • Max Plank

    The live OCS test includes running a mile in between each exercise station. YHC could tell time would not allow, so we cut out the runs in between. No one minded.

    We were pretty even on AMRAPS and Max outs until we got to squats – where Bushwacker and Jose 10k blew us out. Below are the numbers.

    ExerciseAkbarWaterpikPixie StickShooterBushwackerJose- 10k
    AMRAP Merkin 332735353735
    AMRAP LBC 8070637995104
    Max Pullups 89109154
    Max Freak Nasty 355060428362
    AMRAP Big Boy Situps302529273136
    Max Squats 601255970152202
    Max Merkin 233246415142
    Plank1:492:252:102:143:202:05

    Announcements

    F2 Thursday at Lakefront this Thursday, Jose 10k leading new AO Friday at the top of the parking lot by the Courthouse in Covington

    COT

    Thanks for those who serve our country – this was only a sampling of the OCS Physical Fitness test, and representing only one branch of our Military. Prayers for safety for those who protect us, asking for opportunities to lead and influence others for good this week.

    Thank you for the opportunity to lead.

    ‘Til Next Gloom,

    Akbar

  • Uptown Wins 2020 Gnarly Nutria!

    Nutria – An Animal You Will Be Seeing More Of

    Winners usually write history but, in this case, you’re going to have to hear it from a loser. The 2020 Gnarly Nutria was epic. Torrential rains, flooding streets, Uptown ringers and police park patrols all contributed to an outstanding event. So without further adieu, here are your 2020 results (confirmed by a team of Swiss accountants no less):

    Uptown-Winner with 828 points

    World-1st Loser with 517 points

    Northshore-2nd Loser with 463

    But hey, who’s kidding who, we’re all winners right?

    And individual results:

    1. LuluLemon (FNG), Uptown, 60 points
    2. In Time, NS, 59 points
    3. Ocho, Uptown, 58 points
    4. Cowbell, NS, 57 points
    5. Bieber, Uptown, 56 points
    6. I Love You Man, Uptown, 55 points
    7. Sphinxter, Uptown, 54 points
    8. Steve, NS, 53 points
    9. Nip Tuck, Uptown, 52 points
    10. Waterpik, NS, 51 points
    11. Catfish, World, 50 points
    12. Chaser (FNG), World, 49 points
    13. TankedUp!, NS, 48 points
    14. Tubs, World, 47 points
    15. El Wire, Uptown, 46 points
    16. Gump, Uptown, 45 points
    17. Bushwacker, NS, 44 points
    18. Mariah, Uptown, 43 points
    19. Three Way, Uptown, 42 points
    20. The Hammer, NS, 41 points
    21. Shorty, World, 40 points
    22. Quarterpipe, Uptown, 39 points
    23. Rev Sox, World, 38 points
    24. Right Cheek, World, 37 points
    25. Tua, World, 36 points
    26. Belloq, World, 35 points
    27. Tinkles, Uptown, 34 points
    28. JAX, World, 33 points
    29. Bones, Uptown, 32 points
    30. Roots, Uptown, 31 points
    31. Moana, Uptown, 30 points
    32. Fez, World, 29 points
    33. Grover, NS, 28 points
    34. Shooter, NS, 27 points
    35. Angie’s List, Uptown, 26 points
    36. Rev It, Uptown, 25 points
    37. Mick, NS, 24 points
    38. Bongo, World, 23 points
    39. Pop A Lock, Uptown, 22 points
    40. KI55, World, 21 points
    41. Tool, Uptown, 20 points
    42. STYX, World, 19 points
    43. Da Parish, World, 18 points
    44. Akbar, NS, 17 points
    45. Dry Socket (FNG), Uptown, 16 points
    46. Squeal, Uptown, 15 points
    47. Old Bay, Uptown, 14 points
    48. Vagabond, World, 13 points
    49. Hot Pants, Uptown, 12 points
    50. CHIPS, World, 11 points
    51. Pelican, NS, 10 points
    52. War Eagle, World, 9 points
    53. Quickbooks, World, 8 points
    54. Moby Dick, NS, 2 points
    55. Amnesia, NS, 1 point
    56. Baby Yoda, NS, 1 point
    57. Jingle Vader, Uptown, 1 point
    58. Kenner Brah, World, 1 point

    Ruckers: Baywatch, Boo-Boo, Fracsac, Gabrielle, Heisenberg, and Triple Shift

    Thanks to all the PAX who posted in the rain.

    Good luck and prayers to RY (and his surgeon Bones) for a successful procedure and speedy recovery.

    Hope to see you all on the Northshore in January for the Krazy Ivan!

  • Round Robin

    4 PAX gathered on another hot, humid, gloomy morning with a notable person missing, the Q. Could be part my fault, I did tell Cowbell I’d remind him Sunday – but he reassured me he had it on the calendar.

    We pressed on nonetheless, with a round robin working the full body.

    Warm Up: SSH, Arm Circles (front/back), good mornings, self love, windmills

    Round 1: Waterpik

    Short mosey to the playground for 3 sets of 5 pull ups & 10 Merkins, 1 set of calf raises X 10, then 3 sets of 10 hanging leg raises and 15 squats

    Round 2: Jose 10k

    4 corners. 15 Merkins, 20 Squats, 25 LBC’s on each corner with a run in between.

    It seemed like forever, and everyone kept asking what time it was except Pixie Stick. 5:39am, 20 minutes left

    Round 3: Akbar

    Continue with 4 corners. 10 Diamond Merkins, 15 Carolina Dry Docks, 20 Bobby Hurleys

    Mary: Clean up the park

    Announcements: Gnarly Nutria Wednesday, new workout @ top of the parking garage in Covington starts a week from Friday

    Count, name, prayer

  • Who Farted? We all did

    It was another hot and muggy one this gloom, but a good turnout with 10 guys ready to sweat it out – including a surprise appearance from Garfield. YHC liked Shooters idea to mix in intervals, and having learned that containing the PAX was not ideal  – went with the Landmark Fartlek.

    Warm Up x10 IC: SSH, Self Love, High Knees, Toe Touches, Torso Twists

    THANG

    Slow jog to starting point at Villere Street.

    Sprint 1 street, modest pace for the next 2 streets, rinse and repeat to Marigny and return.

    PAX stayed together for the first few legs with some mumble-chatter, then the thoroughbreds bolted. We all split into our respective groups and pushed on back to the flag

    With 15 minutes remaining, and intense soreness from Moby’s tire and chain beatdown – we took a 5 minute breather and finished up with core. Hello Dolly, leg raises, Rosalita, and LBC’s x 10 IC.

    Zoolander gave us a demonstration of the Pistol Squat as we pondered how to obtain Amnesia-like quads.

    Announcements | COT:  Gnarly Nutria in 2 weeks, Praises from Shooter, YHC prayed us out with thanksgiving and protection.

    Thanks for letting me lead

    Till next gloom – Akbar

  • By The Numbers

    It was supposed to be a Cowbell beatdown. YHC brought gloves, as I imagined it’d likely be something tough… maybe a lazy Dora… maybe a merkin ladder as a warm-up. One of those beatdowns that’s a constant push, no 10 counts, pouring Shooter-eque sweat in the first 5 minutes. No mercy, as the sensei of Cobra Kai might say.

    And to be fair, we waited for the Bell and even gave him his standard 5 minute grace period.

    Knowing that he sorta does his own warmup anyway, YHC took the Q and we started with the usual (good mornings, arm circles, SSH, IWs, WMs, etc.), expecting the truck to pull in at any moment. But with warmorama options fully exhausted and no Cowbell in sight, it was time to roll. After all, Pik and Pixie traveled to the AO on foot this morning (t-claps!) and would need to wrap it up quickly to get back.

    First up, mosey to the Marsh for some…

    30’s: 25 t-merkins / 5 hanging knee tucks on the pull up bars. 20/10, 15/15, etc. Next up, some…

    10’s: 9 pull ups / 1 big boy sit-up. 8/2, etc.

    YHC is not a quick thinker to begin with, and this becomes even more true at 0515, so we kept it simple and stuck with the number theme. Back to the trailhead for a true set of …

    11’s: 10 Freddie Mercs (4-count) / 1 Sister Mary K (2 count), with a bunny hop up the stairs because, yeah, that’s what I’ve been into lately.

    Finished up with some Mary: Putins, leg raises, crunchy frogs, LBC’s, and 10x burpees OYO.

    Nameorama and Goose prayed us out. Thanks guys for pushing and letting me lead on this gloriously hot and humid morning!

  • Stairs? Elevators? Nah Escalator!!

    https://youtu.be/GnC1YyBCTMs

    While the only water that would be had on this Monday at the Marsh would be experienced in perspiration. This was proven as well when Zoolander attempted to grab a swig from the water fountain to no avail. The city apparently feels the basketball court can open, but bring your own hydration because the fountain is still closed, however one may have a chance in the bathroom under the faucet..

    Nice to see newer guys in Bird and Cobra posting to an AO often only consisting of Waterpik, Steve and Bushwacker.. It is great to see these newer men of F3 posting at different AOs and bringing their energy and vigor to start the week..

    Warmup

    10IC Arm circles, Cherry pickers, Air presses, Toe Touches, Grass grabbers, Windmills closing with Happy Jacks..

    Thang (Escalator)

    Floor 1

    10 pull-ups, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges.

    Run to Woodlake school and back..

    Floor 2

    10 pull-ups, 20 Eight count body builders, 30 Hand release Merkins, 40 Jump Squats, 50 Sister Mary Katherines.

    Run to Woodlake school and back.

    Floor 3

    10 pull-ups, 20 Groiners, 30 Shoulder taps, 40 Big boy sit-ups, 50 Flutter kicks.

    Run to Woodlake school and back..

    T 👏🏼 to all the men for putting in the work and taking the opportunity to pickup the remains of a weekend at the park. Still puzzles YHC why revelers still see it proper to leave their trash scattered amongst are beautiful grounds when a trash can is within reach 🤔🤯..

    Thanks for the post men, 👊🏼👍🏼✌🏼till the next Gloom!!

  • “Oh Wacker Sir Wacker where art thy Wacker!”

    Well, 6 PAX circled in anticipation of the Wacker’s arrival. As the clock ⏰ struck 0515 site Q present took charge of the helm. Brief warmup all IC 15 Toe touches, Grass grabber, Windmills, Scorpion kicks, reverse dying cockroach (actually Superman or something of similar comparison), Torso twist, Cherry pickers and 15 OYO squats.

    Started our Mosey with Zoolander asking about intervals and with no plan of a repeat from the week before YHC started thinking of Steve and his days previous ascend at the Courthouse. So Q decided the PAX would complete exercises at each passing of Monroe/Massena. Anticipating 4 rounds YHC and the PAX could only pull off 3 rounds.

    R1 15 of each Merkins, Big boy sit-ups, jump squats, R2 20 R/R, R3 25 R/R. With time running short PAX arrived back 3 min late for a quick count, COT with Speedy who graciously prayed us out..

    👊🏼👍🏼✌🏼 Till the next Gloom

  • It was in the cards

    YHC was amazed as the circle kept growing larger and larger this past Saturday as we gathered for what may have been a modern record 31 PAX at the mothership (hopefully soon to be broken).

    The youth movement continued, as we welcomed back Sparky who was joined by his 2.0, an FNG.

    PAX warmup included SSHs (Cadence of 20), Cherry Pickers (20), Imperial Walkers (20), Seal Jacks (20), Arm Circles, and High Knees (20).

    After YHC confirmed he did indeed know East from West (thanks Pik!), PAX moseyed to Rip’s for 8 minutes of alternating rounds 20 Calf Raises and 20 Rocky Balboas, with a trip up and down Rips’ steps sandwiched in between.

    Moving over to the general vicinity of Noah’s Ark, PAX completed what YHC hopes will become his calling “card”: the deck of death! Breaking up into 4 groups, lady luck brought forth the following, depending on suit:

    Pod1: Merkins, Suicide Squats, Six-inch drill, Donkey Kicks

    Pod 2: Burpees, Cooperhead Squats, Crunchy Frogs, Plank Jacks

    Pod 3: Peter Parkers, Sister Mary Catherines, Gas Pumps, Shoulder Taps

    Pod 4: Freak Nastys, Box Jumps, ‘Derkins, Flutter Kicks

    A couple wild cards were also thrown in for good measure, a quick mosey around the Ark, just to prove to Turbo that YHC LOVES running.

    T claps to those who led cadence in each of the groups, especially the 2.0s that have stepped up to keep the older generation motivated.

    Following a quick mosey back to base, PAX wrapped up with a COT and Name-O-Rama, including welcome to SparkPlug. YHC wrapped things up praying us out.

    Another thank you goes out to everyone coming out to sweat (maybe not as badly as me) and enjoy the fellowship. You all push me harder than I thought possible.

  • Chest, Legs,Core – Who Could Ask for More

    The rain was everywhere and nowhere, and much to Steve’s chagrin, we were covered at the Marsh, soon to be soaked only by our own sweat.

    THANG

    No warm-o-rama, no mary – just TABATA! Many thanks to Waterpik for the speaker which allowed us all to hear the random background tunes that were the soundtrack to an otherwise (typically?) quiet Marsh beatdown.

    Q followed a simple formula for exercise selection:chest, legs, core. Each cycle consisted of 4 30 second sets with a 10 second rest in between and a 30 second rest between each cycle.

    Merkins

    Squats

    LBCs

    Reach Merkins (reach out after each merkin, alternating arms)

    Slow Squats

    Flutter Kicks

    Diamond Merkins

    Jump Squats

    100s

    Dive Bomber Merkins

    Lunges

    E2K (alternating sides each set)

    Raise-Your-Hand Merkins (side plank w/arm up alternate sides each rep)

    Side Lunges

    Gas Pumps

    Due to YHC’s incredible math skills, there were 10 more exercises planned that the PAX weren’t able to get to on account of respecting the time!(lots of disappointed faces)

    Clerkins (clap merkin)

    Al Gore

    Putins

    Slow Merkin

    Monkey Humpers

    Leg Raises

    Derkins

    Calf Raises

    Heel Pulses

    Pull Ups

    There’s always next time, guys!

    COT

    Count/name/with a special intention from Akbar, Bird prayed us out

    Thank you for following the lead of a stranger at the marsh!