F3 New Orleans

Category: Northshore

  • Is Q school here yet? Your QIC sure could use it!!

    Your QIC tried to start the Gloom NOT once, NOT twice, NOT three times but FOUR  times.. (🤔) This would prove not to be the only foul performed by your QIC on this mild Gloom. Wanted to start a 4IC warmup excerise toe, waist, shoulder and sky, however the QICs brain was stuck on dah 3 and could not get the count right so the PAX engaged in trying to help but to no avail… Steve in is humbleness, informed the Q at the end of the beat down that the PAX may have contributed to the brainfart the Q was experiencing, however I take full accountability for the mix up.. Enough of my justification for screwing up, let’s get started!!

    warmarama

    25 IC (Toe, waist, shoulder, sky) 3 of course

    25 IC WM

    25 IC SSH

    25 IC BK

    the thang

    Moseyed to the Tahj for our first instruction where the PAX recalled a previous beat down incorporating Crab walks (thanks for remembering Einstein)  but the Q had other B.L.I.M.MC. (Burpees, Lunges, IW, Merkins, Mountain Climbers) (2nd foul) in mind. (R/R) I know at this point some of you are pausing and asking yourselves what is he talking about.. Well ya see, the Q called B.L.I.M.P.S and if you check the Lexicon the acronym clearly determines what the PAX should do. Q just follow the order already.. 😩 Thank you Turbo and Steve for providing knowledge that the Q will use going forward.. The Q thinking he had to modify in turn may have created a new exercise. (Not really) Moseyed to the front where the PAX circled around the flag for a series of the Merkin Wave (1,2,3,4 etc. to 10). Once completed we journeyed to the parking garage where we partnered up. Man at the bottom started Plank Jacks while their partner bear crawled halfway up and then sprinted to the Top where he called back to his partner and picked up the count. Once the partner from the bottom met back with there partner they completed the remainders together till reaching 200. Utilized the low portion of the garage for some pull-ups while the other man Carioca down and back. Moseyed to the top where the Q put the PAX on there 6 for an Indian Crab walk. PAX in single file doing LBCs while the man in the back Crab walks to the front R/R 4x till the PAX reached the stairs.. Recovery walk down the steps and then moseyed back to the trailhead.

     

    Countarama, annoucarama, COT

    (Moby prayed us out)

    Appreciate the opportunity to lead gentleman.

    See y’all in the Gloom..

  • Total Eclipse of the Fart(sack)

    Sorry guys, couldn’t help myself with the title there.  Ocho did indeed fartsack to go see the eclipse in Tennessee (I’m assuming a video will surface of him bear crawling up a mountain, in which case, totally excusable), but this was more about YHC fartsacking twice last week.  That’s not terrible in the grand scheme of things, but then also being out of town for Grundy’s epic mothership beatdown Saturday and having to hear all the mumble chatter about everyone’s legs killing them, it sure felt like I missed a lot.  So today’s Q was a bit selfish, designed more to punish me than anything else.

    Here’s what went down:

    Started things off with high knees to get everyone’s aching legs back in working order.  20x IC.  Drop for 10 OYO burpees.  Plank up for Peter Parkers, Plank Jacks, Parker Peters, and back up for butt kicks, all 20x IC.  Legs, legs, legs.

    Mosey to Ei’s benches (which somehow no one in this PAX knew existed??), hit some Freak Nasties, followed by left leg Bulgarian Split Squats, Freaks, Right Leg BSS, Freaks – all 15x IC.  T-claps to Shooter, who was going so deep on these splits, he nearly took down one of the concrete benches.

    Mosey back to the Trailhead corridor for a partner routine: 1 man does Merkins while the other sprints the walkway and back, then swap.  Up to 100.  Then onto 100 Jump Squats, but instead of sprints we turned around and hit the trailhead stairs, up and back.

    Mosey back to the benches: Freaks, left leg Step-ups, Freaks, right leg Step-ups, Freaks, all 15x IC.  More grumbling about legs and how YHC wasn’t present Saturday, so couldn’t possibly know the pain the PAX was in.  Yeah, yeah, yeah…

    Mosey to the grass for Captain Thor, up to 10 big boy sit-ups and 40 Putins.  Then finish off the thang with Burp ‘n Merk, all the way up to 10.  T-Claps to Grundy, who not only went up to 10 while the rest of us were gasping and groaning, but also went all the way back down to 1.

    Quick Mary of Flutters, Hello Dolly’s, Freddie Mercs, 20x IC, then Jane Fonda’s (R&L) and quick pulses (R&L), 15x IC.

    You guys are beasts, thanks for letting me lead.  Keep on pushing.

  • Gotta Be!!! F3!!! Good For You!!! Good For Me!!!

    18 men (yes you read that correctly) showed up on this “beautiful” morning ready to start off their day right. With three new faces (and one pair of some very fashionable jeans) the PAX did it’s best to circle up to get this beatdown started. I shared with the group a simple concept that I wanted them to keep in mind going into today. I wanted them to realize that in the moments when you want to quit arise (and there were many of those moments that were about to come in this beatdown), your desire to succeed has to be greater than your desire to quit. And when that desire is waning, look around you and draw strength from your brothers around you.

    With that in mind we started moseying towards the playground. But this wasn’t an ordinary mosey, this was the debut of an F3 running Cadence that YHC threw together that morning to inspire the troops. It went something like this with the PAX sounding back each line:

     

    Wake up, wake up, brothers F3…
    If you want results you’d better stick with me…

    Now I’m not a trainer can’t you see…
    So you can’t sue me legally…

    Set some goals that will stretch you…
    And you’ll get better through and through…

    Now I can’t promise a body like Tank…
    But if you don’t fartsack you’ll lose some weight…

    What does F3 do for me?
    It gets me stronger physically…

    What does F3 do for you?
    Better workers and husbands too…

    Gotta Be!
    F3!
    Good for you!
    Good for me!

    Gotta Be!!
    F3!!
    Good for you!!
    Good for me!!

    GOTTA BE!!!
    F3!!!
    GOOD FOR YOU!!!
    GOOD FOR ME!!!

    Ended with a battle cry.

     

    Way to go everyone for bringing some enthusiasm to the cadence!!! Ocho sounded like he was about ready to be deployed!

     

    The Thang

    PAX stopped to circle up for our first exercise:

    Peter Parker holds. Hold your knee to your elbow for a 10 count and then do the other side. Total reps were 12 (6 per side).

    Moseyed to the park for the six pack exercise:

    1 merkin(with leg raised for added difficulty) in the fountain area and 5 pullups at the swing set and continue increasing and decreasing the numbers until you are at 5 merkins and one pullup. The QIC called it after everyone reached 5 merkins without attempting to reverse since it was incredibly sweaty on the bar. We started to mosey back and stopped for our next exercise. WMD crawls.

    WMD crawls are where you do 10 steps with a wide stance crawl and then do 10 wide merkins. You then do 10 steps at a regular merkin hand position and do 10 merkins. You finish with another 10 crawls this time in a close hand position and do 10 diamond merkins.

    After that we did 12 IC reps of Freak nasties and Curb Alberts

    Then we did circle burps. Or line burps. Everyone does quick steps or high knees while everyone takes a turn calling down. When someone says down everyone hits the deck and then returns to quick steps/high knees. With 18 people, the burn was real. But the burn was only going to get worse.

    At this point is where we began our Burn Series. The burn series is a sequence where we work legs in this pattern. 15 full motion reps, 15 pulsing reps where you don’t completely raise out of the rep, and then immediately followed by a 30 second hold. Sprinkled after every burn series exercise was a non leg exercise as well and a slow progression back towards the “flag” (The flag was MIA today).

    The first in the series was the sumo squat. One immediately realized that this was going to be an extremely painful endeavor. This is where mental toughness was so important.

    The burn series then progressed as followed:

    • Alternating dancing staggered merkins (12 reps).
    • Regular Squats (burn series)
    • Inch Worm Pushups (12 reps)
    • Donkey kicks each leg (burn series)
    • Worst merkin ever (series of crucible, regular, and diamond merkins to 24 total reps alternating each rep)
    • Lunges Each Leg (burn series)
    • Bridge Burner Core Exercise (start in a banana, come up to a boat, do 4 Putin’s, and return to a banana for 8 reps)
    • Mosey to rips
    • Calf raises on parking twinkies (burn series)
    • Mosey to “flag”
    • 12 IC alternating shoulder taps
    • 12 IC Carolina Dry Docks
    • Jane Fondas with a raised hip on second side(burn series)!!!
    • Burn series complete

     

    Circled up for the paparazzi (Captain Sparkles) and counted off and named our newest members. Welcome to Milkman, Bushwacker, and Wrangler!

    Splice prayed us out.

     

    Who knew that not moving could be some of the hardest exercises ever!!! What a tremendous showing from each and every one of you guys today!

    It was amazing seeing the determination from the PAX to get through this devious little beatdown. I couldn’t be prouder to be a part of this group and to call myself an F3 brother.

     

    (P.S. By the way turtle, the workouts aren’t getting easier you’re just getting stronger my friend!)

     

    GOTTA BE!!!
    F3!!!
    GOOD FOR YOU!!!
    GOOD FOR ME!!!

    Until next time!

    Grundy

  • Are we just going to do warmup exercises?

    Your QIC started the morning with an explanation of what the Milestone Marsh would entail. Simply planned just 8 simple exercises done Tabata style. For those less inclined to google or lookup what it means, let me splain.. 20 sec of  work at 100% followed by 10 sec of rest R/R 8x  followed by a 1 min rest at the completion of each exercise. So total in all 5 min dedicated to each exercise with 2min and 40 seconds of actual work, Grundy check the math as you know I tend to exaggerate at times :). See splaining can be easy sometimes.

    Tabata begin

    First exercise the SSH, remember guys 100% so by round 8 the calves are feeling it. Second IW, at this point Turtle begins to think we are just warming up, which technically we are however your QIC knew that would be short lived as we took to plank with the third exercise the MC.. With perspiration hitting the court and  heart rates increased let the groaning begin with the Merkin for number four.. This proved to be extremely taxing as the PAX began grunting, spitting, moaning, etc. many of the PAX including the QIC had to modify with the knees on the court to finish ripping out the rest of the set.. Let’s hit the jungle gym to do some pull-ups for number five or should I say Australian modifiers (brutal at this point).. However, would an exercise have any fulfillment without the Burpee, but of course not set six. Steve and Grundy great job blowing through the Burps!! No workout is complete until we touch all muscle groups gentleman.. Number seven the squat, no half squat ladies full 90 degrees deep on the heels head held high chest in front. And last but not least we closed out with the BK, great high pace to complete with the heart rate pumping..

    countarama, annoucarama, COT

    Thank you brothers for allowing me to lead and start the week off right with a workout..

  • The Sweet Sweaty Scramble

    5 PAX plus your QIC embarked on this thick Gloom to bring some added moisture to the Northshore Scramble. Someone call the Mandeville public works department and let them know we will be adding some moisture to the asphalt, which will fill the storm drains… Wait do we have those on the Northshore? If so they may need to turn on the pumps!!!

    The thang

    Began our journey across East Causeway approach along the regular route stopping at the Mandeville elementary parking lot. The pace setters (Butt Splice welcome back) joined in on some SSH to allow the stretching folks in the back to catch up and rejoin the PAX. Continued our journey through the neighborhood circle and down to sunset point. T-claps to Turtle for achieving his goal of not stopping through the Scramble on this Gloom. Upon return we joined in for some more SSH. Once everyone was accounted for with 10 mins remaining we Moseyed over to the monkey bars for a series of 6,5,4,3,2,1 pull-ups with 10 Merkins in between each number. Total 21 pull-ups and 60 Merkins OYO.

    Countarama, announcements, COT

    T-claps to Sea Bass, Turtle (VQ) 8/31  and Ocho stepping up to Q the next 3 weeks..

    Appreciate my F3 brothers allowing me to lead this morning, see you Saturday..

  • Q Was MIA So Captain Q took it!

    Well EIEI must have been dreaming about queuing because he was MIA. So captain took the pleasure of leading the PAX.

    Endurance was the name of the game.
    Ten count what’s that?

    The Thang

    25 Side straddle hop
    20 windmills

    Jog down trailhead to other side of tunnel and back.

    Time for a stage performance.
    On stage 50 Merkens at your own pace
    Then jog to top of stairs hitting every step and back to stage.
    On stage 50 Little baby crunches
    Then jog to top of stairs hitting every step and back to stage.
    On stage 2 min. Plank on forearms
    Then jog to top of stairs hitting every step and back to stage.
    Ok Turtle give me a ten count.
    Next on stage 1 min. super man like belly down swim like movements left arm up with right leg up rotating arms and legs.
    Yep you guessed it jog back to top of stairs and back to stage.
    On stage bear crawl around stage.
    Off Stage 25 incline Merkens against stage.
    Off stage partner up 50 sit ups
    That’s a wrap!

  • Sometimes…You Just Need to Splash Some Merlot

    YHC stumbled to center court knowing the next 45 minutes probably were looking bleak. There was an ever rising feeling that sweat wouldn’t be the only thing leaving the body during this beatdown. It turned out that the premonition was spot on. But that’s just how it goes sometimes. Let’s get to it!!!

    Warmup:

    SSH 25 IC

    High Knees 25 IC

    Head Rolls 4 per side

    Arm stretches

    Chest Stretches (In low wide hand merkin slowly slide over each hand and then come back to the center and complete the merkin) 2 rounds

    Superman (yellow sun red sun) 15 IC both directions

    Leg stretches

    The Thang:

    Kept it relatively simple today

    1 minute of three point merkins (start in a military merkin and step out hands to a normal width merkin and finally to a wide merkin. Continue stepping hands in and out until the time has been reached).

    1 minute of situps (proud to say I hit 60 situps this A.M.!!!)

    1 minute of pullups

    Half mile run. The PAX went for it to try to hit their goal mile time pace for the half mile to see what pace they’d need to make their goal a reality.

    Walk/slow mosey back to the playground for round 2.

    1 minute of normal merkins

    1 minute of shoulder elevated flutter kicks

    1 minute of pullups (Or 1 minute of intense merlot splashing if you chose. Weirdly enough everyone else left the QIC to do this solo…)

    Circled up (somewhat closely) and counted off and Cap’ prayed us out.

    Thanks for letting me lead! This is so much more than a workout group. You guys are my brothers and I couldn’t be happier to get stronger alongside each and every one of you.

     

    See ya for Saturday’s beatdown!!!!

  • The RETURN

    Returning to the Gipper after a week hiatus in the Caribbean your YHC decided to make the PAX indulge him in working double time through this beat down. Buffets and umbrella drinks had consumed the previous week and were no longer in sight, as that ship had set sail and the Return of reality and getting back to work with my F3 brothers was much needed and appreciated. Let’s get to it..

    warmarama

    20 IC WM

    20 IC BK

    20 IC HK

    15 IC AC (Forward/Reverse)

    20 IC Happy jacks (5SSH 2 Squat jumps R/R 4x)

    the thang

    Moseyed to the old school for some Del Brown. 10 Merkins 25 yard Crab walk, 10 Diamond Merkins 25 yard Crab walk, 10 Wide stance Merkin 25 yard Crab walk, 10 Left staggered Merkins 25 yard Crab walk and finished with 10 Right staggered Merkins. QIC quickly learned that Grundy and Tanked up (Logan) would prove to be the over achievers on this beautiful Gloom. Kudos to all PAX!! As this proved to be quite the challenge.. Moseyed to the parking garage for a modified Four Corner Escalation  (Ramp escalator). Started with 10 Burpees and a Mosey up the ramp, at the tip 10 Burpees 20 Shoulder taps, moseyed to the second ramp 10 Burpees 20 shoulder taps 30 mountain climbers, moseyed to the top for completion with 10 Burpees, 20 ST, 30 MC and 40 SSH… Moseyed to the courthouse benches where we partnered up for a series of 20 squats at the bottom then up the stairs with 20 LBCs at the top. R/R 2x while others with there lightning speed (Grundy, Einstein, Turbo and Tanked up) R\R more than the QIC cares to count. Made the Q realize how bad the buffets and umbrella drinks had really slowed his pace 😩.. Journeyed back for some wrapup Mary 15 IC FK, 15 IC FM and 15 IC Hello Dollys..

    Count off, Announcements, COT

    (Thanks to Brat for praying us out)

     

    Enjoyed the Return my F3 brothers!!

    Iron sharpening Iron

  • First Annual (Semi-Annual? Monthly? Weekly???) Northshore 10K Sandwich

    So a couple weeks ago it seemed like a good idea.  We’d run 5K before the workout, no biggie, we’ve done that before.  But this time we’d just add a little 5K after the workout.  Sounds easy enough, right.

    FOREPLAY

    YHC, Steve, and Turbo met at 0600 and put 3.1 miles in the bank.  Then back to the flag for the workout.

     

    INTERCOURSE (??)

    Warmup (who knows if any of this is right…)

    • SSH
    • Windmills
    • IW
    • Seal Jacks
    • Peter Parkers
    • Other things?
    • All x 20 IC

    Mosey west a bit for:

    • Plankorama
      • Plank hold
      • Southern Gent
      • Northern Aggressor (a.k.a. Kim Jung Un??)
      • Right arm high
      • Add right leg high
      • Plank hold
      • Left arm high
      • Add left leg high
      • Plank hold
      • Air presses x 40 IC
      • Shoulder taps x 20 IC
      • Plank Hold
      • Air presses x 40 IC
      • Newton’s Cradle x 40 IC
      • Bitching and Moaning
      • Plank hold
      • Recover

    THANG

    BLIMPS with the following constituent exercises.  Afer each, slow mosey 30 yards, carioca 30 yards, sprint 30 yards.

    • Burpees x 5
    • Lunges x 10
    • IW x 15
    • Merkins x 20
    • Plank jacks x 25
    • Squats x 30

    Lots of ten (and multiples of ten) counts sprinkled and interspersed.  It was hot.

    Mosey back east a bit for toe touchers x 20 IC.  At this time, I occasioned to merely suggest that I might consider the possibility of potentially canceling the second half of the 10K sando.  Turbo shut that down quickly, in a manner consistent with his moniker.

    Back to flag for 13 minutes of MaryJane (#justcoinedanexercise)

    • LBC x 30 IC
    • Fred Merc’s x 20 IC
    • Nolan Ryans x 15 each side
    • Jane Fondas x 10 IC
    • Jane Fonda pulses x 10 IC
    • Jane Fonda Toe to knee x IC
    • Bitching and Moaning
    • Jane Fonda knee to knee x 10 IC
    • Bitching and Moaning
    • Switch sides and rinse/repeat all above Jane Fondas

     

    Announceorama. Prayerorama.

     

    CIGARETTE

    I had broughten a cooler with ice and water in preparation for the sandwich.  Turbo coaxed me off the starting line for the second 5K; Tanked Up manned up for the second half of the sandwich.  Turtle joined us for 1 mile of it.  It was brutal.  Back at the cooler after mile one, I doth protest too much and announced that I was done.  Again, in a most swift, stern, and surly manner, Turbo informed me that no, I was actually going to finish what I had started.  I then offered a certified medical reason for my premature renunciation of the sandwich: I was really, really thirsty.  Being the MacGyver-like problem solve that he is, Turbo instructed your most humble, and by this time beat-down, narrator to bring a damn bottle of water with me, and we completed the 5k.

    Coffeteria.

     

    EPILOGUE

    On the drive home I was totally beat, mentally and physically.  To soothe the mental part, I put the second movement of Schubert’s first Piano Trio on “the radio” in the car for the ride home.  If you want to see some hot tomatoes making some fine music, check it out.  But I got dibbs on cellist Julie Albers. https://www.youtube.com/watch?v=hGSvcnQ7J20

     

    Turbo – Honestly man, thank you for pushing me.  I wanted to quit.  I knew I couldn’t do it, but you knew I could.  This is F3.

     

     

     

  • Quit Hitting Snooze!!!

    Quit Hitting Snooze!!!

    In honor of our favorite new reptilian PAX member, YHC built a workout that was all about what happens when you hit snooze. Namely, the ALARM keeps going off!

    Here is the abbreviated account of what went down on Tuesday at the Mandeville Trailhead.

    Warmup:

    SSH 20 IC

    Mummy Kicks 20 IC

    Butt Kicks 20 IC

    High Knees 20 IC

    Windmills 10 IC

    Superman Red Sun Yellow Sun 15 IC both directions

    The Thang:

    We moseyed to the playground (albeit in a roundabout manner). But we made the moseying a little more interesting by doing something called the 5 corner escalator.

    5 Corner Escalators: Start with 5 burpees (officially the first of the five corners) and start moseying. At the second corner you do another 5 burpees and add 10 high knee jump-ups. At every corner you do what you had done before and add another set of exercises with an increased rep count of five additional reps for every new exercise. On the last round we did 5 burpees, 10 high knee jumps, 15 merkins, 20 squats, and 25 mountain climbers. Well that escalated quickly…

    Arrived at the park and began what would be the main course of this morning breakfast beatdown. What’s that sound? It’s an ALARM!

    ALARM:

    A routine where you do an (A)rms exercise, (L)egs Exercise, (A)b exercise, (R) exercise, and a (M) exercise.

    ALARM 1 = Shoulder Taps (20 IC), Lunge (Court Length and back), Monkey Crunches (25 OYO), Reverse Crunches (25 OYO), Mountain Climber Merkins (15 OYO).

    Someone must have hit snooze, because a familiar sound rang once more. The ALARM went off again!

    ALARM 2 = Curb Albert (10 IC), PAX Called Up-Downs, Rosalita Wip (15-20 IC), Mini Chesto. The QIC cut this last alarm short so we could head back for our last exercise.

    We were running long but everyone obliged the Q to go a little over. They might have regretted doing that. It was time for the 5 minute plank challenge!

    5 Minute Plank Challenge

    • 1 minute elbow plank (Chilcutts) and rock back and forth past your hands.
    • 30 seconds side planking hip drops each side
    • 1 minute Dancing Chilcutt (Elbow plank with alternating straight leg raises)
    • 30 second side planks Nolan Ryan’s each side.
    • 1 minute Plank alternating feet stepping outside of your shoulders and back.

    That was brutal!!! Way to go guys for hanging in there! And man… Ocho… That story you told… Stunk…

    Circled up and Ocho closed us out in Prayer. Thanks for the select few who braved it this morning! What a pleasure it is to grow stronger with you men… And turtle.