F3 New Orleans

Category: Northshore

  • 20-20

    5 veteran PAX rang in the New Year in the Gloom at The Gipper. After a quick warmup of 20 SSHs, it was off to the races with a fast mosey to the Justice Center for our first 20.

    20 minute AMRAP (as many rounds as possible) with each round consisting of 20 hand release Merkins, 20 plank jacks, 20 ice skater hops and then a 420 meter run. Grundy led from the front and almost lapped the rest of us by the time the buzzer sounded.

    Recovery walk back to the Shovel Flag for our second 20. This time it was EMOM (every minute on the minute) for 20 minutes. We hit 10 exercises two times each for a total of 20 reps per exercise: SSHs, Bobby Hurleys, IWs, Sister Mary Katherines, Hillbillies, Star Jumps, Seal Jacks, clap Merkins, mountain climbers and one leg hops.

    Countorama, nameorama and Einstein prayed us out into the New Year.

    Thanks for letting me lead guys. Looking forward to another great year together!

  • Sayonara 2019!

    YHC got a little too comfortable with all these muggy December mornings and today’s below-40º temps really snuck up on me. I even had some new Christmas gloves I could’ve tested out had I realized before bolting out the door!

    Alas, it wasn’t to be. Upon arriving to Granny’s empty home, YHC realized that this was the final beatdown of 2019. Had I known beforehand, I would’ve tried to make it a bit more special… close out the era with a bang. I’ll just have to double my efforts next Q.

    Happily, though, it wasn’t a sad clown beatdown as the men pulled a Cowbell and rolled in right as the bell rang.

    Warmorama:

    • Arm Circles (forward and back): IC x20
    • Merkins OYO x19
    • SSH, IC x20
    • Torso Twists, IC x19
    • Seal Jacks, IC x20
    • Mountain Climbers, IC x19

    We kept the x19’s going for the next round, which was just a short mosey over to the bus depot benches for:

    • Step Ups (each leg) IC x19
    • Derkins OYO x19
    • Bulgarians (each leg) IC x19
    • Freak Nasties IC x19
    • Lateral Jump-Overs IC x19
    • Box Jumps OYO x19

    Then onward to the tunnel, for a routine that took up the remainder of our time. Performed the following exercises, with a run to the other side and back between each set:

    • 40 Merkins
    • 30 BB sit-ups
    • 20 Jump Squats
    • 10 Burpees
    • 20 Sister Mary’s
    • 30 T-Merkins
    • 40 4-count Flutter Kicks

    Back at the flag for a quick COT, where Zoo prayed us out with blessings for a safe and happy new year. Thank you men for posting this morning and for the opportunity to lead. I look forward to another year of grinding it out with you guys – couldn’t ask for a better group. Happy New Year gents!

  • Crickets at the Marsh!

    Abbreviated beatdown done as a sad clown. Consisted of brief warm up followed by Merkins, Squats, LBCs and Burpees in descending order from 20,15, 10 and 5 sprinting baseline to baseline. 4 rounds of (5) pull-ups with cylinder block chest presses (20). Ran a mile and that’s a wrap..

  • Misty Morning Beatdown

    YHC ate way too much over his Christmas break and so was quick to respond to Steve’s call to Q this morning. After joining Legal, Hammer and Zoolander for a little Foreplay in the Gloom, YHC circled up the PAX, partnered up with Grover and got down to business with a warmup.

    YHC and Grover rotated warmup exercises of Imperial Walkers, SSHs, Hillbillys, Seal Jacks, Butt Kicks and High Knees, all 20x IC. Good job Grover in leading for the first time.

    The PAX then headed down the Lakefront for a set of Dora 1-2-3s with a partner: 100 hand release Merkins, 200 45 degree lunges, and 300 SSHs with bear crawls and crab walks in between.

    After a brief recovery walk and a short mosey a little further eastward down the Lakefront, YHC set up a few cones for a version of Catch Me if You Can. Partner 1 backpedals about 10 yards from cone 1 to cone 2 while Partner 2 holds at cone 1. As soon as Partner 1 hits cone 2, Partner 2 sprints to try to beat his backpedaling partner to cone 3 about 30 yards away. Recovery walk back with the partners switching spots and then repeating.

    Three more sets with three different partners and it was time to dig into the bag of tricks to retrieve a ball for the next stage of our beat down.

    The PAX divided into three teams, each with a ball, for a race to the Harbor playground. Despite HanDcock, Esquire’s attempt to confuse matters with lawyerly questions, the rules were very simple for the race: PAX cannot run when holding the ball and each time the ball hits the ground the entire team has to do one burpee before getting underway again. Serious high jinx ensued, and YHC cannot even remember who won except that it wasn’t his team.

    The PAX then hit some staggered Merkins and took a brief reprieve and then it was a race back to the starting point, this time using only your non-dominant hand to catch and throw.

    Mosey to the virtual shovel flag for some Mary with dynamic back and front planks.

    Countorama, nameorama and Goose led us out in prayer on our way to the coffeeteria.

    Moleskin

    If you are old and grumpy like YHC and think that our youth should be doing something other than spending all of their time glued to their phones, then you need to meet 9 year old Bear and 17 year old Grover. Bear can bear crawl like, well, a bear and singlehandedly kept his team in contention for the ball games this morning and his dad honest on the hand release Merkins. Grover quickly accepted YHC’s invitation to lead this morning’s warmup and cheerfully executed like a seasoned veteran. It is absolutely fabulous to see these two young men join their dads in the Gloom. Mathlete and Akbar should be very proud of their 2.0s.

    The Krazy Ivan is coming up, Comrades. All Northshore PAX need to clear their calendars for the evening of January 18th. It is imperative that we have maximum participation. The Southshore PAX have been gloating over last year’s victory and posting pictures of themselves with the Freedom Hammer all year. It’s enough to make you sick.

  • Flipping ain’t easy!

    3 Mandevillian’s met up at the WD for 0530 to journey north to the Gipper. YHC surprised his fellow comrades by arriving early enough to make the pre miler. Knowing there were so many coupons available at my disposal (Cylinder blocks, rock garden, sand bags, etc.) I chose the latest added to our Gipper collection offered up by a local gym in Covington.. Whoever said flipping ain’t easy, well I guess that depends on the type of flipping. We will keep the road rage gestures to a min for this one..

    T-claps to Turbo, Einstein, Legal, Steve and Wacker for posting the prethang..

    Upon returning the PAX swelled to 13, with Zoolander making his Gipper debut.. Qs thoughts wondered if the likes of past Gipper regulars such as Hammer, Maverick, Tanked up, Grundy and others had posted the Gipper would have been like a Saturday beatdown of sorts. Lets get to it.

    warmup

    15IC SSH, Seal Jacks, Mummy kicks

    10IC Good mornings, Windmills, Scorpion kicks and Mountain climbers..

    thang

    Moseyed to the tire yard to retrieve our newest coupons. Broke into 4 groups 10 yards apart. One PAX would flip to the other team while the rest of the PAX held Al Gore, Plank, Plank Left/Right. T-Claps to the smaller framed men who decided that the MONSTER tire would not win on this day.. Great determination Grover on conquering the big one on your own.. PAX participated in a couple of flip relays also incorporating some bunny hops in as well. Returned them to their resting place with hopes of less time between the next outing.

    Moseyed to the parking garage for our remaining 20 mins of the Escalator. Routine consisted of multiple exercises increasing by 10 on each station change, but somehow Wacker being distracted by Beans fashion show bathing suit episode would soon reveal itself in the end as he laughed at Steve following the proper instruction to completion..

    6 rounds:

    R1 10 Burpees

    R2 10 Burpees 20 Merkins

    R3 10 Burpees, 20 Merkins, 30 Squats

    R4 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers

    R5 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks

    R6 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks and 60 Jump Squats..

    Moseyed back to flag 3 mins past official time.

    Appreciate you men for making the commitment to post and pushing me to become a better version of myself..

    Thanks to Goose for taking us out in 🙏🏻!!

    Till the next Gloom 👍🏻👊🏻✌🏻!!!

  • Marsh Tabata

    The theme of the day was a Tabata Workout at the Marsh.

    Warmup of Good Mornings, Windmills, Arm Circles (forward and reverse), then mosey over to playground for a quick set of 5 pull ups. Last warmup was Mosey around the block before…

    The THANG started…

    Sets of 1 minute Tabata AMRAP workouts: Merkins, Squats, One leg hop-overs, Peter Parkers. After 4 exercises, the PAX ran around the block for a quick reset. Second set was Freddy Mercuries, Pull Ups, One leg hop overs (other leg), and Plank Jacks. Last set: Smurf Jacks, Chill cut plank hold, Flutter Kicks, Lunge Walk.

    With a couple of minutes to spare, the PAX hammered out another set of merkins, and ISI 24 Jump Squats.

    Thanks for getting up early today, men! Thanks for following my lead and inspiring me to become a better leader.

    SYITG

  • 21 Gun Salute

    21 PAX braved the foggy Mandeville Lakefront for the running of the H8! After 20 SSHs IC and a short mosey down the Lakefront, the PAX pumped themselves up for a 45 minute DownPAINment on the weekend. It looked like this:

    First round of one burpee (with eight hand release Merkins inside it), followed by a second burpee (with seven hand release Merkins inside it), then a third burpee (with six hand release Merkins inside it)…all the way down to one burpee (with one hand release Merkin inside it)…bear crawl for 35 yards, round trip run for .4 miles, bear crawl for 35 yards back to the starting point to complete the first round.

    Second round starts with one burpee (with seven hand release Merkins inside it)…descending to one last burpee (with one hand release Merkin insdie it)…bear crawl, run, and bear crawl back to the starting point.

    AMRAP in 45 minutes with an objective to hit 7 rounds.

    The Northshore PAX definitely is growing in fitness as an impressive number of men completed 7 rounds and some men completed even more. Not bad considering 7 rounds translated into 36 burpees (with 120 hand release Merkins inside them), 490 yards of bear crawls, and 2.8 miles of running.

    Slow mosey back to the shovel flag where Speedy Gonzales prayed us out after the countorama and nameorama. Then it was off to the coffeeteria.

    Thanks for letting me lead, guys. It’s great to see everyone getting better.

  • Nippy at the Gippy

    ‘Twas a little nippy at the Gipper this Wednesday.

    So a hardy warm-up was the order for the day.

    ICx20; toe-touches, arm circles, seal jacks, ss-hops, imperial walkers

    Mosey over to the Taj-Mahal for a ring of fire. One counter-clockwise bearcrawl with merkins along the way. Break for a set of hill-billys, then bearcrawl clockwise with merkins.

    Mosey over to the Justice Center parking garage for a set of elevens, doing burpees on the uphill side and merkins on the downhill side.

    Mosey over to the East parking lot, tracing out the parking space striping doing leg cross-overs.

    Mosey over to the front of the Justice center. Partner up. One partner straddles the bench, hopping from side to side while the other partner runs up the stairs and loops around. Then trade tasks.

    Mosey back to the flag.

    Moby prays us out.

  • Good Things Come to Those Who Wait

    This post comes later than it should have. And based off the title of this post you would think that would mean that you will get something extra special from reading this. Instead, today you will learn another valuable lesson. That is, don’t believe everything you read on the interwebs.

    So rather than a profound life changing backblast, I leave you with simply the details of the beat down. Enjoy!

    Warmup

    SSH in cadence, windmills IC, High knees IC, shoulder warmup IC

    The Thang

    Grabbed some cinderblocks for the beat down, and started off with some colt 45s, and followed that with blocktanamo.

    Blocktonamo: PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.

    We grabbed our blocks and went to the justice center for bear and blocks.

    Bear and blocks: Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

    We did some quick core and went to the top of the parking garage (did a lunge walk up the first ramp) for our last item. Two rounds of high fives.

    High fives: Round 1: 1 Manmaker, up the ramp and back down. Ascend until you’ve reached five reps. Rinsed and repeated with American Hammers for round 2.

    Walked back to the flag where some interesting theories were tossed around about the origins of the lady in the car in the garage. The great unsolved mystery. Who is she, why is she there so early, is she a spy filming F3 for a potential Russian invasion?!?! I guess we’ll never know, but its fun to speculate. But yeah, she’s a spy.

    Circled it up, counted it off, and prayed out.

    Thats it.

  • Jingle Ballz

    YHC arrived to a festively lit Grandmother’s House to find the likes of Hammer, Steve, and Garfield (the latter whom took off with some of his running peeps). John (EH of Goose) pulled up to join us for the 1st time, Pelican, as is his tendency, walked up seemingly out of nowhere, and Cowbell, as is very much HIS tendency, pulled up after we got started.

    WARM O RAMA

    Waiting for Cowebell to emerge from his truck…

    10xs High Knees, Butt Kicks

    And as soon as he graced us with his presence…

    10 Burpees OYO

    3 Laps up and down the stairs

    20x Cherry Pickers

    THANG

    Team up at the end of the corridor where P1 does a Burpee at every other pillar, run up the stairs and back while P2 does Freddy Mercurys, then switch.

    R2: P1 does Sister Mary Katherines at every other pillar while P2 does 100s, then switch

    Mosey to the tunnel for:

    10xs Ballz to the Wall – handstand push ups facing the wall

    Crazy Indian – Lined up in handstand against the wall, 1st man jumps down and runs the back of the line and gets back in a handstand. Continue from one end of the tunnel to the other

    10xs Ballz to the wall

    Rinse & repeat the corridor partner exercise through the tunnel and back

    MARY

    Return to the flag for:

    x20 L Oblique Crunch

    x20 R Oblique Crunch

    x25 LMCs

    Superman/Banana

    x25 Crunchy Frogs

    x25 Putins

    COT

    Count/Name

    We named FNG Dolly LLama and the ever-running Garfield returned in time to pray us out.

    Thanks for following my lead through the foggy gloom. It’s always a treat on the rare occasions I can make it to Grandmother’s House.

    Merry Christmas F3 Northshore!