F3 New Orleans

Category: Northshore

  • Sprints with Tabata voices.

    Well YHC learned this morning that you get what you pay for, and just because the voice is the same doesn’t mean the result will be. 10 PAX assembled at the Scramble this Gloom for our normal 5k. Q decided he would like to bring back a similar format offered up by Chewy awhile back. After being destroyed by Cowbell the previous day Q knew he would not be paying attention to any upper body on this day, with the exception of loosening up some of the soreness already being felt. When Zoolander says he is sore, than you know the previously delivered beatdown was torture. PAX warmup consisted of 10IC Torso twist, Toe touches, Windmills, Superman’s, Scorpion kicks Imperial Walkers and ATM circles..

    Instructions for the 5k Mosey a modest pace for 2:30 then sprint for 25 secs R/R the whole time.. Wanting to contain the PAX would prove impossible, Waterpik, Cowbell and Steve harnessed as long as they could but once we made the turn off they went.. Zoolander and Akbar kindly made sure Jose 10k didn’t take the wrong turn then caught up with the PAX at the pier for a brief moment till Zoolander unleashed on the final straightaway to catch the thoroughbreds out front.. Goose graciously accompanied the Q while Speedy and Pixie Stixs respectably paced the majority of the way and finished strong..

    With time remaining YHC decided to focus on core for the rest.

    20IC 100s, Freddie Mercury’s, Little Manny Crunches and finished with a repeat of 100s..

    T 👏🏼 to Jose 10k and the dedication to go out of his way to not only pickup Speedy but also to journey further South to post with his F3 Mandeville brethren.

    Now I did hear some mumble chatter about how it would be nice to have an AO close to ones area..

    Suggestion:

    Also T 👏🏼 to our young leaders in Pixie Sticks and Speedy for being disciplined to post on such early Glooms.

    Thanks to Waterpik for leading us out in 🙏🏼!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • “Mama said there’d be days like this!”

    Well 9 PAX converged on Grandmas House on this Tuesday Gloom. YHC was running on Cowbell time due to an episode with his garage breaking in retracting mode, so I quickly scrambled looking for the wife’s keys to remove her vehicle in case she awoke and tried to head to the local Starbucks. Well “Mama said there’d be days like this!” Arriving at the trailhead T 👏🏼 Cowbell leading the PAX to 25 IC SSH to begin until the Q finished tying his shoes.. Assumed the warmup with 15IC Arm circles, Cherry pickers, Arm presses, Imperial walkers, Hillbillies and finished with 25IC Mummy kicks…

    Started our journey to the tunnel too partake in what the Exicon calls “Bridge over the Nest” but today’s would be named “Tunnel under Florida street” after further consideration. Consists of partnering up P1 does exercises of 10 Squats, Merkins, LBCs while P2 Bear crawls once complete P1 picks up P2 Bear crawls and proceeds as we go from one side to the other. As Forest Gump says “well I have come this far, so I turned around and kept runnin” probably not correct on that one but if the Hammer is reading this feel free to correct. PAX r/r total of 4 rounds. Moseyed back to the trailhead where the Q called out Aiken legs which was actually Leg Wrecker in the Exicon. Consists of 2 groups one holds Al Gore while other Squats and leg lunges 20 yards or so then flapjack takes place and we continue for 2 rounds.

    Closed with Jose 10k leading the PAX with the most recent core ISI of 10IC Dr “Ws”, nice job on that count. Followed by 10IC Lil Manny crunches and we can’t forget of course Cowbells Crunchy Frogs 10IC..

    T 👏🏼 For Chewy making his return and to all the PAX supporting the Q on this Tuesday..

    Count off, Intentions lifted up for some of the men, COT as the YHC prayed us to closeout..

    Always enjoy starting the day with a workout and the rewards of F3 fellowship men!!

    👍🏼👊🏼✌🏼 Till the next Gloom!

    Shooter

  • A Pictogram is Worth a Thousand Words

    *Stick figures not to scale, rep counts lost in the haze of the last few weeks.

  • Hip old granny, who can hip-hop, bebop, dance til you drop…

    Alright, aside from some bunny hops up the stairs, this was a fairly laid back beatdown at Granny’s House.  Almost enjoyable one might say.  In retrospect, it was as if YHC knew that Bean would bring the pain the next morning and that Cowbell’s 1 mile time trial would bring back memories of last year’s Nutria.  So we pushed, but also had enough running breaks that we could chat between sets.

    Warmup: windmills, toe touches, IW’s, SSH’s, arm circles, etc.  All IC, at or around 20x.

    First up, a set of 11’s on the Stairs:

    Merks at bottom, the aforementioned bunny hops up to the top of the stairs, then squats up top.

    Next up, the Dirty McDeuce over at the Stage: Three exercises at x12 reps each, 4 rounds total.

    Round 1:

    • Diamonds
    • Jump Squats
    • LBC’s

    Round 2:

    • Wide armed
    • Lunges
    • Leg Raises

    Round 3:

    • T-merks
    • Groiners
    • Crunchy Frogs

    Round 4:

    • Burpees
    • Monkey Humpers
    • Hammers

    And the finale, a few races down the corridor where the winner chooses both the next exercise as well as the method of racing back.

    A sprint first, which Goose won easily and chose LBC’s x12 IC.  Then he picked broad jumps for the race back.  

    YHC was close, but Cowbell pulled off the win on this one.  We did some (?) crunchy frogs and then he chose a backwards shuffle as the next race. 

    Obviously his strength because he won that one as well (even though Goose put up a good fight) and called of penguins x12 IC as the final exercise.  Time up, COT with Akbar praying us out.

    Thank you men for the push and for the chance to lead!

  • Light June Jaunt

    We’re gonna keep this short and sweet, as YHC is behind the eight ball on these backblasts.  The usual crew posted this morning (minus Shooter, who may still be hauling trees Commando-style out at his camp, and minus Bushwacker, who is attempting to heal a wide assortment of ailments).  Cowbell doesn’t really count, because he is usually “stuck” at the beach anyway on Mondays.  Jose 10k rolled in mid-warm up after a disoriented drive around Old Mandeville finally reminded him of the Marsh location.  

    Warmorama – Good mornings, toe touches, SSH, arm circles, air presses, seal jacks, IW’s, all IC somewhere between 10-20x.

    YHC missed Cowbell’s reopening of the Marsh last week (it’s been barricaded for months), and though it was nice to be able to warmup under on the court again (which could’ve used a Captain Sparkles sweep, btw), we decided to take it on the road this morning.

    Mosey towards the lake, with a stop at each intersection for 15 merkins, 20 squats, and 25 IC flutter kicks.  5 blocks later, we headed over to Rips for a backwards bear crawl up the stairs, followed by calf raises (5x each step) going back down.  Calf raises for the guys either waiting in queue or finished and waiting.

    Already time to head back the way we came, with the same 15 merkins, 20 squats, and 25 flutters at each intersection until we returned to the court just in time.  (Well, ok, maybe a minute late.)

    Pik prayed us out, wishing his brother a happy 40th on this day, and we went on our way.  Thanks gents, posting with you guys is the best way to start the week!

  • All Aboard! Hahahaha – 1 Yr Anniversary

    At this time last year, I showed up to my first lakefront beatdown (thanks Russo), and almost didn’t come back. I was a gym rat, couldn’t run a mile, ate like crap, and hovered around 190. But I was intrigued by the companionship of the PAX that day, the leadership focus, how no man was left behind, and pressed on. I attended Saturdays through September, then cancelled my gym membership, and went all in averaging 4 days a week, including the scramble (thanks Shooter). Since then, I’ve lost 25 pounds, done CSAUPS and F2 events, and ran 80 miles last Feb during Run Ranger Run. My only regret is that I didn’t find this earlier.

    PAIN TRAIN

    26 posted (6 under 17) at the mothership Saturday to help celebrate YHC’s 1 year anniversary, and take a ride on the Pain Train. We traveled from the flag to the shaft, stopping at 8 pain stations along the way, accompanied by motivational tunes. *I understand that most songs could not be heard, songs are listed after each station

    Pre-Thang: 2 miler

    Warmorama:  Arm Circles, SSH, Torso Twist, Self-Love, Hillbillies x10 IC

    THANG:  All About the Benjamins – Everything equals 100 reps.

    • Exercise 1: 25 reps at the wall
    • Travel in various ways 55 feet to the flags
    • Exercise 2: 25 reps, run back to the wall Rinse and repeat
    • Total of 50 reps of each exercise
    • All exercises done OYO, plank for the six

    Pain Station’s 1 and 2

    1. Freak Nasty, Bear Crawl, Mountain Climbers
    2. Run, repeat
    3. Dirkins, Flying Nun (Lunge with arm circles), Twinkle Toes (Al Gore calf raises)
    4. Run, Repeat
    • It’s All About the Benjamin’s,  P.Diddy et all
    • C’Mon ‘N’ Ride it (The Train), Quad City DJ’s
    • Crazy Train, Ozzy Osbourne
    • Breathe, The Prodigy
    • Song 2, Blur

    Pain Station 3: Let the Good Times Roll

    Burpees on Good Times Roll, air presses in between.

    • Let the Good Times Roll, The Cars

    Pain Station’s 4 and 5:

    1. Bulgarian Split Squats, Army Crawl, Superman’s
    2. Run, repeat
    3. Stone Mountain, Crawl Bear, Renegade Row (1 arm plank, 1 arm row)
    4. Run, repeat
    • The Kill, Thirty Seconds to Mars
    • Firestarter, The Prodigy
    • Fly from the Inside, Shinedown

    Pain Station 6: The SSH Motivator

    IC 10 full SSH, Shoulder level, down and out, then hands at sides, then 9 each, then 8, etc. non-stop

    • ‘Till I Collapse, Eminem & Nate Dogg
    • Gonna Fly Now, Bill Conti (Rocky Theme Song)

    Seemed easy enough, but what ensued was a painful comedy of errors. YHC had a tough time conveying and keeping the order of positions, which kept us out of synch just a tad. To curious onlookers it must have looked like a bunch of birds trying to take flight.

    After a while it seemed it would never end, why was it taking so long, why do I feel like I’m about to collapse? I kept my gaze at Bushwacker (who brought us The Motivator), seeking some rescue by mental telepathy – but all I got was a big smile.

    Legend has it the Arnold Schwarzenegger and his buddies would go camping and do squats until they couldn’t stand any more. This was not to be our fate, we would persevere!

    Later in the day I sought advice from the engineering mind of Grover and he did not hold back. “You did it wrong dad: the positions were wrong and you did a double count instead of single.”

    Ah, all makes sense now. So we did 440 SSH instead of 220. Way to hang in there guys.

    Pain Station 7

    Merkins on New Day Rising, plank in between

    Pain Station 8: Mary IC

    1. 8 ct Peter Parker Merkins (Perkins) x10
    2. Crunchy Frogs x20
    3. LBC x50
    4. LMC x25

    Count, Name-o-rama, Welcome FNG Laces!

    COT: Prayers for the crazy world we are in, safety, and thanks for blessings.

    Coffeteria: Book and the Bean

    All said and done, including WU and Mary – 1096 reps, 100 yards of crawls, 100 yards of runs

    Thanks for a great year, friendships, pushing me beyond what I ever thought I could do, and the opportunity to lead.

    SYITG – Akbar

  • 11 Blockheads

    11 blockheads posted at The Gipper this morning for an Ackbar inspired beat down. After a warmup of Imperial Walkers, Toe Touches, OH Hand Claps, Windmills, Merkins and Squats, all 10x and IC, the PAX recovery walked over to the Brickyard to secure coupons and brace themselves for The Thang.

    8 sets of 4 minute blocks: 10 coupon swings every minute on the minute for 2 minutes, another exercise for a full minute, and then a minute rest. When the dust settled, the PAX had performed 160 coupon swings and 1 full minute each of Coupon Merkins, Bulgarian Split Squats each leg, Manmakers, Around the Worlds each direction, RDLs, and coupon Al Gores.

    Countorama, nameorama and a Jadeveon inspired prayer. If you haven’t read Jadeveon’s recent BB, Leave No Man Behind, it’s worth your time.

    Thanks for letting me lead guys.

  • QUAD-rophenia

    Blame Akbar.  This was his doing, really.  His “block party,” (henceforth known as ‘Akbar’s Abomination’) – which was preceded by Tank’s Murph – pretty much guaranteed that Saturday’s beatdown would focus on legs and core.  

    But first, the pre-thang : the usual 2 miles out and back with the usual suspects.  Now, YHC was definitely not looking at Bushwacker’s butt.  And neither was Tank.  But I mean, really, when the guy’s shorts are that tight and he’s running in front of you, it’s hard not to take note.  Looked like he had those things painted on.  Tank was comfortable enough in his masculinity to throw out a few catcalls.  Though, judging by Wacker’s mustache (which was recently tamed from a Guy Fawkes-type stache to a more respectable – and less anarchistic – Tom Selleck-type), it is possible that he is more in tune with the modern trends of the day and hey, what do I know, maybe the short shorts are making a comeback this year?

    Yes, this was created with MS Paint.

    Back at the flag, there was a surprisingly large group milling about.  Most noticeable were all the 2.0’s.  It was great to see the Baby Yoda, Pope, and Pixie Stick (along with Grover, who is now a fixture at most beatdowns) posting alongside their fathers.  Also of note, the (second) return of Backdraft, who’s already committed to leading in the near future.

    Warmorama: Good mornings, torso twists, IWs, toe touches, SSHs, merkins, shoulder taps, high knees, all at or around 15x IC.

    Somewhere around the SSH’s, Sparky shows up.  Turns out Bushwacker does not stand alone in his love of Magnum P.I.

    The Thang:

    Simple enough opening routine: Lt. Dan’s to the gazebo.  Which, okay, yes, is about 400 yards.  And felt longer.  But at least the guys had some time to catch up.  

    Next, Core COP: The Bruce Lee.  We’d do all six exercises, x20 IC, then take a 30 second break:

    • Hammers
    • Leg Raises
    • LBCs
    • Heel Touches
    • Crunchy Frogs
    • 100’s

    Rinse & Repeat. Initially we were going to do three rounds, but honestly, YHC can’t multitask – I can either call out cadence for 6 routines or I can suffer through them properly, but doing both proved too much for a third round.  So onward to the bridge!

    Partner up for a Dora:

    P1 runs up and over the bridge and back to swap with P2, who begins knocking out the cumulative reps of:

    • 100 Merkin Toe Touches
    • 200 Freak Nasties
    • 300 Squats

    Nearly out of time, YHC called it so we could make it back to the flag promptly.  Double lined Indian Run back to the flag, where we closed it out with a quick set of Jane Fonda’s.

    Countdown, namerama, and welcoming of FNG Pixie Stick!

    Grover closed us out in a prayer of thanks and everyone set out to coffeteria.  YHC feels blessed to have this group of men pushing me to be a better version of myself.  It felt good to be back out there with such a large group (25 men!), and to see the gift of F3 passed on to so many 2.0’s.  Thank you men for the opportunity to lead!  

  • Shifting Scramble!!

    With beatdowns returning to normal operation, Q decided to incorporate a different route picked up from the underground post of weeks past. Generally PAX would run the loop and back out down to the point, but this Gloom instruction was given to head up Monroe to West Beach then take to the lakefront down to Girord up to Florida instead (alternate called by the Thoroughbreds Cowbell, Zoolander, Steve) left on Livingston which proved to be a good choice considering we would have less traffic while sticking to the back roads.. With the Q bending Waterpik’s ear the entire run time passed quickly although we added 1.2 extra miles from the regular route. Total 4.37 at 8:55 pace. Goose and Akbar could be heard pulling the 6 with some chatter as well..

    Prior to the run PAX completed a warmup consisting of 10IC Toe touches, Torso twist, Scorpion kicks, 20IC SSH, Butt kicks and Lunge walk 20 yards.

    Finished with 1 min and completed 20IC Little Manny crunches..

    Appreciate you men posting!

    👊🏼👍🏼✌🏼 Till the next Gloom

  • Block Party after Memorial Day?

    YHC has made a few questionable decisions in my short tenure at F3, but this one may have taken the cake.

    Coming back from one of the hottest, sleepless camping trips I can remember; my first Murph early on Memorial Day; and a family hike after. I remembered I had the Q with a pre-determined beatdown that I almost changed. I knew it would hurt, but decided not to back down. 10 men posted to push me through.

    Gloom Factor: 75 degrees, 82% humidity

    Pre-Thang – 1 miler

    Warmorama:  SSH, Toe Touches, Torso Twist, Self-Love x10 IC

    Thang – The block party begins, que angry man music

    6 Exercises, 6 Rounds, 10 Reps each, add 1 rep after each round

    Blockee’s: Burpees with blocks

    Curls

    Squat Thrusters

    Derkins

    Triceps Extensions or Close-grip block presses

    WW1 Sit-ups

    Run to Beck and Call and back. Run modification: step-ups or SSH

    Round 1, 2

    Not that bad. The run gave us a short reprieve, especially when Beck and Call fired up the bacon – a sweet, sensory moment before returning to the beatdown

    Round 3

    Go time. Cowbell and Bean lose the shirts, flashback to Iron Pax.

    Round 4-6:  Pain Train

    Exhaustion sets in, just in time for an uplifting tune from Hatebreed:

    Now is the time for me to rise to my feet, wipe the spit from my face, wipe the tears from my eyes. I’ve been tried and tested, but I won’t accept defeat. Through the worst we prevail, Now is the time

    6 rounds completed with 5 minutes to spare

    My dad had me move some cinder blocks; needless to say, I had my fun.

    Mary

    American Hammers:  For Hammer and, more importantly, Rachel who might have been delivering their newborn.

    Total reps: 450. The shower afterwards felt great until I turned around and screamed out loud – right when the water hit the brush strokes from the WW1 sit-ups.  Note to self, sit-ups in the grass next time.

    The first time I did this workout was in Nashville, in 17 degrees with strangers. It was inspiring to do it again with my brothers (minus the heat). Thanks for letting me lead, pushing me to be better each day.

    See ya in the gloom.

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