F3 New Orleans

Category: Northshore

  • Barry?

    Devoted PAX posted unabashed by the threat of Barry. Meeting locale was moved from the Lakefront to the Milestone Marsh.

    Legal kicked off the beatdown with some warm-ups under the cover provided by Tyler Thomas Park. The rain held off so Legal led the PAX out into the great wide open with a short jog to the median on Marigny Ave.

    Legal organized an hurricane hoedown which consisted of a core routine; 4 exercises, 7 sets. Flutter kick circuit performed in cadence: 7 IC seated flutter kicks with hands raised in hallelujahs. 7 IC slightly reclined flutter kicks, then 7 IC normal flutter kicks, and finally, 7 IC LBC flutter kicks. Rinse and repeat to work your way down the cadence ladder 7,6,5 and so on. Burn baby burn! No mas.

    The remainder of the beatdown was a modified spartan run (30-35 minutes). Each set was broken down into a sprint or jog for half a city block, a 10 rep exercise, then sprint or jog remainder of the block. All at Q’s command. Various ad-hoc combinations ensued (e.g. sprint-burpee-jog; jog-Mercan-jog; sprint-arm circles-sprint, etc. etc.). Bubba and Hammer putting on the after burners with the sprints. Tough beatdown, but no one yak’ed. Great job men!

    Stay safe.

    Bean signing off.

  • Twenty Hate

    YHC rolled up to The Gipper in the Gloom this morning armed with the knowledge that Grundy turns 28 years old today. What better present could YHC bestow than a proper beat down? So once the preliminaries were out of the way, the birthday celebration began with a warmup of

    28 Seal Jacks IC and 28 Toe Touches IC followed by the first of four 70 second front planks

    Mosey to the back of the Justice Center where YHC deployed a quick feet ladder a few yards in front of the stairs. The PAX then executed some agility drills:

    two feet every hole then one foot every step up the stairs, leading with the right foot on the first two trips and the left foot for the next two trips

    two feet in and one foot out then one foot every other step up the stairs, again leading with the right foot for the first two trips and the left for the next two

    hop scotch through the ladder then two foot hops every step up the stairs, leading with the right foot for the first two trips and then left for the next two

    lateral one foot hops through the ladder then crossover run up the stairs, leading with the right foot for the first two trips and then left for the next two

    The PAX then hit their second 70 second front plank, made their way to the North side of the Justice Center for 4 sets of 7 T Merkins punctuated by 28 yard sprints, and then hit their third 70 second front plank.

    Mosey back to the South side benches for 4 sets of 7 lateral box jumps separated by 28 yard sprints.

    Return to the quick feet ladder for a four rounds of high knees through the ladder followed by a jog up the stairs and then a single depth jump on the way down the stairs and four rounds of two feet every hole moving laterally and then sprinting up the stairs as quickly as possible.

    Last 70 second front plank, giving us a total of 280 seconds in the front plank position on the day (leaving our ISI participants with only 20 seconds to complete on their own to punch today’s 300 second ticket), and then return to the trailhead with a mosey.

    4 way Jane Fonda (straight leg, forward circles, backwards circles and pulses) for 7 reps each, 28 Scuba Steves IC, and 28 Nolan Ryans each side IC and this morning’s twenty hate birthday celebration was complete.

    Nameorama, countorama and a short prayer to wrap things up.

    Thanks for letting me lead today guys and Happy Birthday Grundy!

    Next Wednesday is Einstein’s 3rd year anniversary Q. Don’t miss it!

  • Holy piñata! It’s a tabata plankorama, Batman!

    Five PAX made it out to the Marsh this morning, itching to get back to work after a grueling holiday weekend.  This included a special appearance by (Chief) Captain Sparkles, who posted despite a traumatic rope swing injury suffered while impressing a lady.

    YHC imagines it looked something like this…

    Despite the busted arm, Sparkles suffered through the beatdown admirably, and we’re all hoping that, once healed, this’ll be the start of a Sparklanaissance. Ok, so here’s what went down this morning:

    Warmorama: Arm circles, SSHs, IWs, toe touches, good mornings, all x20 IC.

    Next up, knock out half the ISI with a 2 minute plank.  Shooter got an early start on this, planking as YHC arrived, so t-claps to him for getting a little extra in today. (And while we’re t-clapping, let’s also give it up for Waterpik, who continued his trend of running to the AO’s. At least someone is preparing for the Nutria!)

    Then over to the monkey bars for a tabata series.  We did three 4-minute series of 20 seconds on, 10 seconds rest.  We alternated between two different exercise each round.

    First round:  merkins / big boy sit-ups

    Second round: squat jumps / burpees

    Third round: hanging knee tucks / mountain climbers

    Next up, a game of Catch Me If You Can: Partner 1 runs toward the lake, P2 does 10 plank jacks and 10 mountain climbers before sprinting to catch up.  Flapjack.

    Once at the lake, we finished up our ISI with another 2 minute plank on the sea wall.

    Since we were there, why not knock out freak nasties, x15 IC?  YHC resisted the (very strong) urge to jump into some Bulgarians…

    And then another Catch Me If You Can back to the marsh, this time with 10x merkins as the exercise.

    Mary consisted of Cowbell Flutters, LBC’s, Freddie’s, and leg raises, all x20 IC.  

    COT, with Shooter praying us out.  This is hands down the best way to start off the work week, so thank you guys for the opportunity to lead, and for your dedication and consistency!

  • Remembrance and admiration to the many!

    As YHC arrived at the Scramble with few expectations of any men posting on this holiday of Independence, the thought of the movie featuring Kevin Costner with the tag line “If you build it they will come.” Through the darkness the Q could see the newly employed hairdresser Steve had already began stretching and preparing for the day. All of sudden as if they had met at a neutral location Wacker, Amnesia and Jose 10k come pulling up together like synchronized swimmers coordinating for a medal push in the Olympic Games.. As we all assemble, the chatter vibrates in the morning air and the sounds of “respect the time” Echo like voices of the far past when Turtle once posted with his F3 brethren.. YHC takes the PAX through a brief warmup of Windmills 10 IC, SSH IC 20, standing ISO quad stretches, lizard pose stretch L/R and Lunge walks across the parking lot..

    Thinking back to a Chewy inspired sprint training, Q gave the tutorial on the 6 landmarks that the PAX would increase to a sprint for 250-300 yards as we moseyed through the streets of ole Mandeville… Bushwacker (Uncle Sam) being the always over achieving (also doing the 4 on the 4th @0730 in Covington) NON runner he sometimes claims to be, could only resist holding back for the first leg of sprints as he so kindly gave the PAX a glimpse of hope that he would not lap the rest of us. Thanks to Steve for saddling up and pushing the 2 year old colt as they both galloped the Scrambles standard route.. Tclaps to Amnesia for posting his 3rd Mandeville AO in as many days off his freshly moved locale to western St Tammany.. Although battling some issues, Jose 10k respectfully posted and persevered through the Scramble and showed his grit as if tackling the trails of the not so distant Ragnar loops he conquered in ATL.. By the way I still have that man shirt for you Wacker!!

    Returned right at 0600 for count, announce and COT!!!

    YHC prayed out the PAX asking them to remember what this day truly means and the sacrifices so many before us gave for us to have this independence! Wacker added by reminding us to also thank those who are not fortunate enough to have this day of rest and celebration as they work to ensure their abilities to simply survive and pay the bills…

    Good luck to all the F3 brethren out there running the 4 on the 4th!!

    God bless this great country and all the men and women who sacrificed to give us our freedom on this Independence Day!!

    👍🏻👊🏻✌🏻 Till the next Gloom!!!

  • ACME Round Robin

    Eight PAX arrived in the Gloom at The Gipper this morning only to learn that their favorite out of work hairdresser had been called away from his Q duties for, get this, work. Those who do not know him better might think that “work” is his euphemism for “fartsack” but they would be mistaken. When Hollywood calls, real life movie editors must respond, Q duties notwithstanding. So there we were left in the Gloom to our own devices.

    Not one to let a leadership void go unfilled, Shooter stepped up to the plate to suggest a Round Robin Q. The Mumble Chatter of assent was heard by all and then Shooter chose the magic number of twelve and got us started with a warmup of 12 reps IC of windmills, toe touches, imperial squat walkers and side straddle hops.

    Blood flowing, we moseyed to Bedrock for an appointment with coupons. After 12 IC each of OH presses, rows, curls, chest presses, chest presses with legs at 6 inches, triceps kickbacks, OH tricep extensions and lateral arm raises, we shed our coupons and headed over to the back of the Justice Center where YHC picked up the torch.

    There, the PAX partnered up for rounds of Wile E. Coyote, coupled with butt kicks, high knees and ice skater hops. Partner one made his way up the Justice Center ramp suspended with hands and feet only on the railings (a suspended lateral plank walk with consequences) while partner two performed the requisite butt kicks. Flip flop with your partner and then rinse and repeat for two more rounds substituting high knees and ice skater hops for butt kicks. YHC has loved the Wile E. Coyote since experiencing it at a Charlotte Metro beat down and hopes to share the pain with the rest of the PAX at his earliest opportunity.

    Jose 10k is somewhat glum about the possibility of more

    Cowbell then confidently assumed the mantle of leadership and mosied the PAX to the top of the Justice Center parking garage. We promptly partnered up again for a Dora 1-2-3 of Putins (100), Merkins (200) and LBCs (300), punctuated with trips to and from the nearest light pole with 3 burpees at each turnaround.

    The sweaty and heavy breathing PAX then made their way back to The Gipper for the COT. We would have made you proud this morning, Steve.

  • Strangers in the night!

    YHC arrived to a quiet AO with no sign of life. With the always posting Water Pik out of town for the holiday week, I was thinking this may be a repeat of a Hans Solo appearance from recent memory. As I walked around the court with mixed emotions not knowing if any brethren would be appearing my hopes were quickly lifted as the site of movement revealed that Amnesia had taken the previous nights EH. Welcome to our newly planted West St Tammany resident.. Shortly there after the likes of Bushwacker coming in hot to join the PAX, we assembled around a dirty center court.. Missing you Captain (Chief) Sparkles, your diligent cleanliness was surly missed this Gloom..

    Warmup consisted of all IC to 15 Toe Touches, Arm circles forward, Arm circles to the sky, Windmills, Cherry pickers (which prove much more effective following Arm circles) and SSH..

    Thang consisted of a series we will call 10s..

    Monkey bars for 5 pull-ups, 10 jump squats and 15 Merkins for 10 rounds..

    Total 50 pull-ups, 100 Jump Squats and 150 on the Mérks for those not wanting to work out the simple math 🤯😬..

    To the court for a mixture of other exercises with full court sprints between.

    25 IC was the count for exercises consisting of Little Manny crunches, Cowbell Flutters, Rosalitas, Ocho Monkey Humpers and Sparky wife pleasers..

    With time quickly expiring we close out with 3 full court sprints to end with the elevated heart rate we all come for in this early Gloom..

    Circled for the count/announce/COT

    YHC closed with prayers for the F3 brethren traveling this week and reminded Bushwacker of my more recent take away to intentionally be KIND and not just nice!!

    Appreciate you fine men following my lead and 👊🏻👍🏻✌🏻 Till the next Gloom!!

  • Boot, Scoot, and Burpee

    It was F3 Northshore’s own ne’er-present Ocho that EH’d YHC exactly a year ago. The High Impact Men of this group routinely post to support each other and lift each other up, day in and day out. Despite the broken leg and ankle, there was no way YHC was going to give up his anniversary Q and miss out on celebrating this gift of F3. So, with QIC donning a Boot and a Knee Scooter, we got started with a long “warm up”:

    12 x Toe Touches

    12 x Arm Circles

    12 x Gas Pumps

    12 x Putins

    12 x Scissors

    12 x Heels to Heaven

    12 x Air Presses

    12 x Oblique V-Ups

    12 x Little Manny Crunches

    12 x Crunchy Frog

    12 x Freddy Mercuries

    12 x Van Gohdas

    12ish Flutter Kicks

    12 x Morrocan Night Clubs

    12 x Lazy Peter Parkers

    12 x Scorpion Kicks

    12 x LBCs

    12 x Cherry Pickers

    12 x Cherry Pickers

    …and 1 Burpee

    Short scoot toward Mississippi and we circled up for some high rep Mucho Chesto:

    18 x Merkins

    18 x Wide Merkins

    18 x Diamond Merkins

    18 x Stagger Left Merkins

    18 x Stagger Right Merkins

    …followed by 12s. Why 12, and not 11 asks Jose 10k. Because that’s how many screws are in the old kicker, Jose.

    We partnered into groups of 3 and completed Freak Nasties on the Lake Wall and Big Boy Sit Ups on the side walk with 2 Partners carrying the third in between. Grundy and Toto were great sports as they quickly learned that they’d be carrying QIC for each run. Thanks guys!

    Circled up for a Mucho Chesto bonus:

    12 x Military Merkins

    12 x Makhtar N’ Merkins (5 count?, 6 count?…who’s counting?)

    12 x Irkins

    12 x Carolina Drydocks

    12 x Dirkins

    Back to the shovel flag for some Mary:

    Hello Dollies

    Jane Fondas (Left)

    Abrinome

    H2H Freddy Mercuries

    Wife Pleasers (grunted out by Sparky)

    Jane Fondas (Right)

    100s

    …and 1 Burpee

    Counterama; Name-orama; Maverick prayed out the group of 21 PAX. Thanks for following my handicapped lead, men. SYITG.

  • Everybody Partner Up!… Well That’s Not Gonna Work

    Building a workout can sometimes require some pretty big assumptions. Asking yourself how many people will be there by mentally making a checklist of names. Well this Marsh, I didn’t quite make the best assumptions and had a workout in mind that required everyone to partner up for the majority of what I had in mind. With three people there, there had to be a slight change to the initial strategy. What followed was still quite a fun beatdown.

    Steve and Waterpick were at center court and already started to warmup as the Q was 1 minute late (no one gasps in surprise). After we concluded with some traditional warmup sequences I quickly introduced the “proper pushup” which would make an appearance in the next event.

    A proper pushup is when drop into a standard push-up until your chest touches the ground. Make sure your hips stay off the ground, creating a bridge between chest and toes. Stretch both arms out to the side. Bring arms back to push-up position, come up and return to plank.

    This type of merkin ensures that your form stays true on all reps. Cowbell would be pleased.

    First we did a Colonel Trautman. Pair up (or three people pair for us) and one partner runs 20 yards to the pull up bar and do 3 pull ups while the other partner does 5 proper pushups and then holds a plank until their partner returns. And you do as many sets as you can with in the time frame. We did this for 10 minutes.

    Next we did a lazy dora. An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

    We continued this sequence with freak nasties to 200 reps.

    We then concluded with 5 minutes of mary, counted off, and Waterpik prayed us out.

    Thanks gentlemen for making sure I was not alone today. Partner exercises alone wouldn’t work at all!

    Until next time,
    Grundy

  • Laundry list ✔️!!!

    With a blast from the past planning to post this Gloom at Grandmothers House.. YHC arrived at grandmas excited about two things.. First to see Ringo who has been away for awhile taking care of his second home in Florida, serving the many patrons colored, flavored and topped pancakes as they visit the beaches on summer vacation.. If your down his way in Destin, stop on in at the “The Pancakery” and replenish those carbs you may have burned off at a recent F3 post.. Be careful though, as Dredd likes to say “You can’t out King your Queen.” Second was to complete a beatdown from a previous Q at the Gipper… With a few modifications in place the YHC planned the return of the WASHATERIA!! All though this wasn’t new to Bushwacker and Cowbell, the YHC should have given better instructions as Mr. Wacker decided to pullout his Grundyism along the way.. Halfway through as Cowbell and the Q seemed to be pulling away, Bushwacker after taking partner Ringo through some extra counts on a few of the reps decides to confirm the counts of the exercises.. Lagniappe always accepted, wether it be extra chocolate chips, Hershey drizzle or whip cream on those pancakes and Ringo gobbled up the extras like a true veteran..

    Warmup consisted of all IC to 15 Toe Touches, Windmills, Mummy kicks and SSH…

    Thang

    Partnered up.

    P1 does exercise P2 makes his way up the stairs around the flag pole and backdown halfway down the corridor relieving P1 and picking up the count..

    Werkins 50 (Hand release)

    American Hammers 100

    Step-ups 150

    Hip Thrust 200

    Air squats 250

    Toe Taps 250

    Escalator 200 (20 Burpees, 30 Merkins, 40 Jump Squats, 50 Lunges and 60 Freak nasties)

    Randy’s 150 (Reference Ralph’s brother in the Christmas story)

    Imperial Walkers 100

    Arm circles 50

    With 7 mins to spare PAX took to their six for some Mary. 1 PAX would sprint the corridor and Mosey on the return while the rest of the PAX we’re completing Little Manny crunches, Wife Pleasers and Hello Dollies.. Each PAX got through 3 rounds in all to the 0600 hour of completion..

    We circled up for the count off, announce and COT!!

    Gave the honors to our veteran guest Ringo.. He graciously reminded us to be thankful for the many blessings we have already enjoyed and not necessarily the things we wish for…

    I will include something Bushwacker shared at a previous post that has really struck the YHC..

    “Go out and be KIND, not nice but KIND!”

    That phrase is so intentional, and F3 starts with the intention to be ones better self, so to be better for those around us..

    Appreciate the journey with you this Gloom and the Laundry is complete..

    Till the next Gloom 👍🏻👊🏻✌🏻!

  • To Keep the Backblast Short…

    Bushwacker lamented that he had yet to do a workout where the Pax does one thing for the duration of the workout. It’s a simple idea but it can be tough to find that right workout that fits the time frame just right. I drill into the f3 exercise list searching for that perfect but elusive combination of a tough routine that will take the whole time. One of the reasons I particularly like doing this is that it can keep the backblast short. I’m all for that! Luckily, I was able to find one for this beatdown.

    After a warmup of IC Seal Jack’s, windmills, cherry pickers, and high knees, the Pax moseyed the shortest distance possibly ever in F3 history (about 50 feet) to diagon alley. If you are wondering what diagon alley is, it’s what I’m starting to call the alley that connects the trailhead and the justice center. Deal with it…

    We did walk like an Egyptian down the alley to the stop sign. This exercise is an indian run concept using lunges and holding them until the entire group moves forward one leg at a time with the person in the back running to the front. The cycle continues until said destination is reached.

    We then made our way to the justice center for the main event. The exercise was a simple 11 series with jump squats and merkins, the caveat is that you do the jump squats in the back of the justice center and the merkins in the front. In between you do an indian run as a group.

    Everyone did a great job and all told the distance of the indian runs was over 2 and a half miles!!!

    After our last lap we made our way back to the flag where we circled it up, counted off, and cowbell prayed us out.

    What an honor it is to lead. Thanks for letting me do that.

    Until next time,

    Grundy