F3 New Orleans

Category: Northshore

  • Round Robin at The Gipper

    With our designated Q, Maverick, busy with his new 2.0, it was up to the PAX to deliver their own beatdown Wednesday morning at The Gipper. Go time arrived, the assembled veteran PAX disclaimed themselves silently, and then we got down to business.

    YHC initially took the lead with a warmup of SSHs, windmills, merkins, plank jacks, toe touches, seal jacks, imperial squat walkers and torso twists, all IC.

    Tanked Up! picked up the baton and moseyed the PAX to the back of the Taj Mahal where he administered a series of suicides – sprint/backpedal; shuffle there and back; and then old fashioned sprint there and back. Tanked Up! then ran us around to the front of the Taj Mahal, assembled us around the flagpole, and turned things over to Ringo.

    Ringo adopted Einstein’s “give the PAX an exercise to do while you bear crawl to the flagpole and back” routine and worked us over pretty good with merkins and various Mary exercises.

    After giving Einstein a little bit of his own medicine around the flagpole, Ringo then led the PAX to the front of the Justice Center for box jumps, the freak nasty, and step ups.

    Bushwacker took over at that point with a mosey around the Justice Center to the back stairs where we performed Irkins up the stairs, followed by bunny hops down the stairs. Rinse and repeat twice, descending with backwards bear crawls the first time and crab walks the next.

    Finally, Shooter mercifully took us back to the shovel flag for Mary: 45 seconds each of planks, Nolan Ryans each side, Rosalitas and finally Tanked Up!’s favorite, wife pleasers.

    Countorama, nameorama and Einstein prayed us out remembering our Southshore brother Terabyte and hoping that Maverick’s M and 2.0 are healthy and happy.

  • A Miscue at the Marsh

    This morning’s beatdown had no creative themes and no coupons were used. There were no musical numbers. And this backblast (probably) won’t have any rhyming couplets. And that is because this beatdown, though it was to be led by the always-reliable and always-creative Grundy, was, in fact, Grundy-less.

    But that was no problem with the crew the Marsh brings in these days. There was some Saints-Eagles chatter while we waited (Bushwacker reminding us that Grundy usually comes in hot), but alas, we eventually had to pull the trigger and YHC was the first to grab warm-up duties.

    Warmorama: Good Mornings, Toe Touches, Windmills, SSH, Seal Jacks, High Knees, (all 20x IC) and 20x merkins OYO.

    The Thang: Started with a warm-up run around the block to hit our 1 mile ISI challenge, then off to the pull-up bars to get to business:

    1st Set of 7’s: 6 pull-ups to 1 merkin, down to 1 pull-up and 6 merkins.

    2nd Set of 7’s: 6 hanging knees-to-chest to 1 burp-up (NOT to be confused with a burpo. Totally different and YHC knows the difference, totally.)

    Over to the rickety metal benches for some loud leg work:

    • Left leg knee ups, right leg knees ups, 10x IC.
    • Irkins 10x IC
    • Left leg Bulgarians, Right leg Bulgarians, 15x IC.
    • Freak Nasties, 16x IC
    • Box Jumps x10 (cut short, as we only intended to wake up the neighbors on Livingston, not the entirety of Old Mandeville).

    [Sidebar: All numbers above are entirely accurate, Wacker. Though YHC will admit he’s lucky that he does not have to be audited by Grundy (since, again, he was not there).]

    Over to the court for a round of: Monkey Humpers 20x IC, followed by bunny hopping half the court, bear crawling the rest. Rinse and repeat back.

    And finally some Mary: big flutter kicks, little flutters, hello Dolly’s, Freddie Mercs., all at or around 20x IC.

    COT, Pik prayed us out. Thanks men, enjoyed the impromptu lead! And thank you, Grundy – looking forward to tomorrow’s meeting with Sandy!

  • North Shore Chest & Core (I Think I’m Gonna Be Sore)

    QIC takes some pride in the idea that a Saturday beat down with Bushwacker as Q is going to be fairly intense (even if that idea is only in my head). F3 means different things to different guys. For some, it’s a great workout with some great motivation. To others, it’s having fun hanging out with fun guys who share similar values. And yet to to others, it’s an opportunity to lead and be lead, while setting an example and support for their brothers. To YHC, F3 is all of that and more! It can be said that there is a duty to the men who get out of the sack to meet the gloom for the Q to provide value at any given AO. How much value did you find today……?

    Pre-THANG FOREPLAY

    Rolling in a few ticks behind schedule, YHC was grateful to run into a healthy pack of pre-thang PAX on the return trip of their 2 mile tour.

    WARM-O-RAMA

    15XS each IC:

    SSH

    High Knees

    Good Mornings

    Butt Kicks

    Windmills

    THANG

    Four Corners: Girod, Claiborne, Marigny, Lakeshore

    1. (with a nod to Shooter) 25 Burpos
    2. 20 Burpos, 25 Rower Sit Ups
    3. 15 Burpos, 20 Rower Sit Ups, 25 LBCs
    4. 10 Burpos, 15 Rower Sit Ups, 20 LBCs, 25 Heal Pulses

    Burpee Mile: 12 Burpees followed by a run up Marigny x4

    Mosey eastward for…

    Captain Therkin:as opposed to how it was SUPPOSED to go with 1bigboysitup for every 4 putins with 5 merkins between each set…

    we did 1 merkin for every 4 big boy sit ups with 5 putins between each set…SORRY GUYS

    PAX did some semblance of an Indian Run back to home plate where we did…

    Circle Burp:While doing constant high knees, each man in turn called “down!”, whereupon the PAX dropped for a burpee. Continued until each had a turn.

    MARY

    x10 r foot on l knee, reach l elbow to r knee FLAPJACK

    25xs:

    Dying Cockroach

    Leg Lifts

    10xs:

    (Bastardized) Cockroach Resurrection…just for Tanked Up

    Crunchy Frogs

    V Ups

    30 seconds each:

    Plank

    Chill Cut Plank

    Mission Impossible Plank

    Left Hand Plank

    Right Hand Plank

    Plank

    COT, NAME-O-RAMA, PRAYER

    Russo prayed us out.

    I hope I brought value to this day for all of you gentlemen. I am humbled by your allowing me to lead you into battle!

  • Yes, but before you were Grandma’s boys….

    like a day before…you were Good Ole Boys. See proof below.

    good ole boys doing air presses
    circa Jan 09, 2019 6:00am


    Conditions: dawn-ish, cool, wind – 2 knots out of the northwest

    Disclaimer: Ich bin kein…

    Warmup: all 20xIC; side straddle hops, toe touches, imperial walkers, good mornings, arm circles, smurf jacks, ice-skater hops, hill-billys, lunges, squats, air-presses(maybe)

    Mosey to the Taj-Mahal : ladder run; frontward, backwards and laterals

    Then circle-up by the US flag, for bear-crawling, crab-crawling, and inch-worming, mixed in with various exercises of choice

    Mosey to the Justice Center parking garage, top deck, for sprints.

    Mosey back to the trail-head for three minutes of Mary

    Bushwacker leads us out with a prayer. RIP our Southshore F3 brother Terabyte

    Thanks for letting me lead. A good time was had by all who “showed-up.” Although some(one) didn’t get off the bus.

  • Grandma’s Boys

    Another day in paradise at Grandma’s House.  The Tuesday beatdown that started it all here on the Northshore has had relatively low turnout lately, but the company couldn’t be better.  Grandmother-regulars Chewy and Shooter both posted and reminded YHC of the high quality of men F3 seems to attract.  We’re all works-in-progress, but these guys seem to be a bit ahead of the curve in terms of their attitude, priorities in life, and the standards they set for themselves and others.  Getting up early with guys like Shooter and Chewy is one of best things about F3. (Quick aside, YHC has not seen the movie that loosely inspired this post’s title and so can neither endorse nor dismiss it. We’ll need Choppa to come back from his extended leave and give us a full breakdown and analysis.)

    Alright, let’s get to it before Einstein cranks out his backblast and makes my tardiness even more apparent (couldn’t beat Pik though, that man is too quick!).

    Warmorama: Good Mornings, Abe Vigodas, Toe Touches, IW’s, SSH, Butt Kicks, all at or around 20x IC.

    The Thang:
    Zoolander’s challenge seems to have single-handedly resuscitated ISI and, since the 1st, we’ve all become a bunch of running fools.  So first thing up was a run to the tunnel and back, rounding the block to make it an even 2 miles.

    Next up (and last up), was a routine, running to the following stations:

    • Up to the top of the stairs for 10x merkins
    • Down and over to the benches for step ups with knee raises 10x (5 ea. leg)
    • Run the corridor to the end for Mountain Climbers 10x IC
    • Over and up to the stage for Plank Jacks 10x IC
    • Hop down and to the wooden platform for LBC’s 10x IC

    Then back to the start, add 2x to each exercise.  Again and again until time expired.

    COT and Chewy prayed us out.  Thanks guys for the steady inspiration – it’s always an honor to be in your ranks!

  • Got TAXES??? Here’s a Beatdown

    With the new, recently constructed, tax payer funded workout equipment at the Mandeville City Hall playground, YHC decided it was time to take full advantage of it’s convenient location. Funny thing is, this new equipment is about 15 lunge walk paces (we found that out today) from where Shooter plants his American Flag and where we form our COT, so it’s almost as if the equipment was meant for F3 Northshore. And this hasnt been lost by our group, as nearly every week we have utlized it and have even joked about who it was intended for.

    WARMARAMA

    SSH, HK, BK all IC x 15. Lunge walk to end of cars (thanks, EiEi, for parking nearly to East Causeway Approach)

    THANG

    Off we go…our routine 5k through the gloomy streets of Old Mandeville and Sunset Point.

    POST THANG

    We all pay taxes, RIGHT? Ok, let’s enjoy the fruits of our labor. PAX lunge walks about 15 paces to F3 Workout Equipment at the Mandeville City Hall.

    PAX rotates through all of the equipment. Presses, Pull-ups, Merkins, Freak Nasties, Knees to Chest…heck, I dont even know the name of those things we were using, but it felt good.

    MARY

    Putins x 20 IC, Crunchy Frogs x 10 IC, Freddy Mercs x 20 IC.

    Countoff, COT, and thanks to Zoolander for praying us out.

    Many thanks to the men of F3 Northshore for following my lead and always inspiring me to become a better man.

  • Dirty McDuece and the Fart Sack

    En route to the Marsh, YHC anticipated some HATE, some 40 degree, t-shirt wearin’, sweat angels, and some inspiring men whose presence would spark the beginning of another fruitful day. All expectations were duly met, with the exception of the presupposition of sweat angels, as we found ourselves, despite confirming the previous night, Shooterless in the gloom! *ahem* FART SACKIN *cough* (pot, meet kettle) Waterpik covered the 40 degree t-shirt, The youthful Grundy posted as indicated Saturday, and the Monday staple Garfield reminded us by his consistency that age is just a number (RESPECT RESPECT).

    WARM O RAMA

    15-20 IC:

    AirPresses

    Arm Circles

    Imperial Walkers

    Toe Touches

    Hi Knees

    Fire Hydrants

    Scorpion Kicks

    THANG

    It was time to drop YHC’s 2nd McDuece of the morning…the dirty kind! (slightly extended)

    Regularly 4 sets (5 today) of 3 exercises (chest,core,legs) at 12 reps each. The PAX ran the long block and back in between each set.

    1. Merkins, LBCs, Squats
    2. Hand Release Merkins, Flutter Kicks, Calf raises
    3. Dive Bomber Merkins, Freddy Mercurys, Monkey Humpers
    4. Diamond Merkins, Dying Cockroach, Al Gore
    5. Shoulder Taps, Crunchy Frogs, One-Legged Squats (no actual balance necessary)

    Over to the equipment for OYO:

    5 Pull Ups/5 Big Boy Sit Ups (rinse & repeat)

    5Ausie Pull Ups/5Rower Sit Ups (rinse & repeat)

    5Reverse Grip Chin Ups/5 LBCs (rinse & repeat)

    MARY

    On your 6, right foot over left knee, left elbow to right knee x10 – FlapJack x10

    1 minute each: Chill Cut Plank, Mission Impossible Plank, regular plank

    COT

    Garfield prayed us out which got QIC’s gears turning as the PAX set out to tackle, or gently coerce into submission, the day!

    Amen roughly means “It is so”, and derives from the Hebrew amen (with a dash over the a and e) which means “certainty” or “truth.” Many things in life are certain or true, we know them to be so. Understanding the “hows” or “whys” of such things are not, however, always so certain. Why do we derive strength from others? How do we inspire family, friends, and co-workers to strive to be their best selves? We see, we acknowledge, we know… sometimes it’s simply enough to appreciate and say Thank You! (and good night?)

    Thank YOU brave warriors of the gloomy marsh, for submitting yourselves to my implied experience and following my lead, as I gladly pay my F3 dues

  • The Substitute Q

    We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!

    WARMARAMA

    20 SSH IC

    20 Toe Touches IC

    20 Seal Jacks IC

    20 Windmills IC

    20 Mummy Kicks IC

    20 Good Mornings IC

    20 Knee Highs IC

    20 Butt Kicks IC

    Mosey

    THANG

    1 min Plank

    5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)

    30 sec Side Plank Left

    5 Hand Release Merkins

    30 sec Side Plank Right

    5 Hand release Merkins

    30 sec Plank

    20 Shoulder Taps IC

    30 sec Plank

    recover, 10 count

    Mosey

    3 of the longest block in Mandeville make for a perfect Substitute assignment!!!

    headed north pax jog first block

    sprint second block and

    walk third block

    rinse and repeat… headed back south

    10 count,

    and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!

    Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…

    this creates a stir amongst the men that goes ignored by Q.

    and we begin!!!!

    once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!

    but first… to top off the quad crippler….

    50 Box Jumps OYO

    return back to the flag

    MARY

    20 LBCs IC

    20 Freddie Mercurys IC

    20 Flutter Kicks IC

    20 Dying Cockroaches IC

    20 Hip Ups Left

    20 Hip Ups Right

    and recover….

    COT, BOM, @tankedup prays us out!

    Welcome our FNGs Slap Shot and Strange Brew

    Over and Out… your favorite substitute Q,

    Butt-Splice


  • Back At It

    Ah, it’s exciting to be back to the month of January. A new year, another chance to join a run challenge I’ll almost immediately regret. A new year, another chance to see Shooter post to a 16º beatdown in shorts and sans gloves. And of course, a new year, another chance to don a tank top and claim the hammer at the upcoming Ivan.

    But first, there’s work to do. The PAX as a whole is incredibly strong these days and YHC has some serious catching up to do. One lesson that has crystallized for YHC the past two weeks is how hard it is to actually build something and how easy it is to let it fall apart. Nothing new, of course. It applies to nearly everything – relationships, spiritual life, career, fitness, etc. Deep down, though, YHC honestly thought that hey, I might be able to leave the PAX for 5 months and return, still able to knock out 500 merkins and run 10k’s.

    That, of course, is not the case.

    And so, humbled, YHC eased back in with my first Q in a few months. The scramble is one of my favorites, and seemed a great place to start.

    Warmorama: Toe Touches, Seal Jacks, IW’s, all 20x IC. Lunge w/ twists through the parking lot, and then off to the races.

    Ran the traditional route, with one exception – Chewy thought it’d be a good idea to run the loop in the opposite direction, considering the new year and all.

    Once back, YHC led the PAX over to the monkey bars, except, hey – there are no longer any monkey bars at the city hall playground! This is what happens when you’re gone for a bit. After some searching, we found a weird, arched-web piece of playground equipment near the back that kinda/sorta worked for our needs:

    Partner up, P1 knocks out 10 burpees and 10 pull-ups, P2 does scorpion kicks. Flapjack.

    Next, P1 knocks out 20 Australian pull-ups while P2 is doing 180º jump squats.

    Finally, a quick mary of Hello Dolly’s, Flutter Kicks, and Rosalita’s (all 20x, IC). COT and Shooter prayed us out. Guys, a sincere thanks for the opportunity to lead, it’s always a pleasure to get stronger with this group of men.

  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.