F3 New Orleans

Category: Northshore

  • Bayou Andme

    Well YHC was covering Q today for Shooter. Set my alarm and ran out the door a little early eager to lead the pack in the Northshore run day routine. And YHC led the PAX to the lakefront’s sunset point and raced on the pier. YHC won the race of course because the PAX allowed him to in order to boost YHC’s confidence as Q. However on the return, YHC started to tire out and the PAX beat YHC back to the starting place in the final push to the finish line. We then ended with 5 rounds of pullups pursuant to the monthly challenge of pull ups and BOM.

    Quote for the day:
    So then, let us not be like others, who are asleep, but let us be awake and sober. -1 Thessalonians 5:6

  • Dog Days at The Gipper

    With the little ones heading back to school tomorrow, it seems summer is coming to a close.  In reality, of course, it’s been a mild August thus far, so we’re probably in for a pavement-melting October.  Regardless, YHC was happy to have the (ever-so-slight) dip in humidity this morning, though it did little to deter the PAX from sharing multiple stories of splashing merlot (along with specific locations) to our FNG before we even got rolling.  (spoiler: he did fine)

    Alright, let’s get this thing going…

    Warm-Up: Seal Jacks, Windmills, Mummy Kicks, High Knees, Butt Kicks (All 20x IC)

    The Thang:  Mosey to the justice center garage for Burpees (15), Lunges (20 IC), Imperial Walkers (25IC), Merkins (30), Plank Jacks (35IC), and Squats (40).  That’s right, BLIMPS, with some backpedaling and sprints in between as we made it up the garage ramps to the top.

    Up top we tried a new one – Dominoes.  All PAX line up in a left arm high plank along the curb, and the left-most man kicks things off by dropping into standard plank and doing 5 merkins.  Next man, and so on, until all have completed and are now in standard plank position.  Then swaparoo, with right arm high.  Two rounds of this had YHC recalling Grundy’s Plank Challenge from yesterday, and I called it.

    Down to the Justice Center for some quick leg business: Step Ups (each leg, 10x), 1 minute of Rocky B’s, up and around the stairs 2x, Bulgarian Split Squats (each leg, 15x), 1 minute of wider stance Rocky B’s, up and around the stairs 2x.

    Over to a patch of grass for Jack Webbs – up to 10 merks and 40 air presses.  YHC wanted to go one more, if only to mentally mess with Grundy, but alas, time called us back to the flag for an abbreviated Mary: Jane Fondas (15x IC) and leg pulses (15x IC), each leg.

    Countdown, naming and welcoming of FNG Dr. Buckeye (welcome brother!), announcements (get ready for the 10k sando and, if you’re interested, a street-fighting class courtesy of Turbo’s posse) and finally, Moby prayed us out.  Thanks for letting me lead guys, always a pleasure!

  • Marsh Madness!

    Monday are tough but the pax are tougher!!! There was nothing different about today’s beatdown except the fact that we are getting faster and stronger! Get that crust out you eyeballs and let’s get this thing started!!!

    warmarama:

    SSH x20 ic

    TT x10 ic

    IW x10 ic

    along with some much needed Monday morning stretches…. hold for a long 10 count..

    the thang:

    and here comes brat!!! Coming in hot!! Just in time for our first go round…

    1:00m merkins to time or failure

    1:00m big boy sit ups

    1:00m pull-ups

    1mile run

    rinse and repeat!! ( Exclude the mile run)

    COT, BOM

    keep up the hard work fellas!!! You guys are setting the standard for men in our community!!

  • Free Throw Frenzy

    Great job to everyone who cranked out the Saturday morning beatdown at the Mother Ship. Squats, lunges, bear crawls, and derkins are alway a great way to get your weekend started.  TClaps to Brat and Crab Legs for finsihing the Mosey with a Purpose challenge in the designated time. We all had a blast to the past to PE class with lay ups, free throws, and suicides!!!

  • Cinemassacre

    Little did the PAX know, but they were going to more than just a workout in this morning’s gloom. No; they were also going to a premiere. A premiere that may have been more appropriate to be wearing a tux then some gym shorts. Today was the premiere… of the Cinemassacre workout.

    Every exercise in today’s workout would be based on or related in some way to a movie, including one that was created by the QIC as well. Too bad we couldn’t have had the movie man himself give his opinion (we all missed ya Steve). And to make it even more special, there was a rare sighting that can only be summarized with this line:

    “It’s a bird…It’s a plane… No! It’s Collard Greens!!!”

    That’s right! Mr. Shoulders himself returned and it was actually him (along with Turbo) who correctly identified the theme of today’s workout. Welcome back man!!!

    Without further ado, let’s get to the beatdown.

    (I hope you have your popcorn ready)

    Warmup:

    Smurf Jacks: 15 IC

    Imperial Walkers (Star Wars): 20 IC

    “The Mummy” Kicks: 20 IC

    Don Quixotes (Windmills): 15 IC

    Peter Parker Peter (Spiderman): 10 IC

    Frankenstein’s: 15 IC

    Daniel-Son (The Karate Kid): Assume the Karate Kid crane kick position. Alternate legs in quick succession. “If do right, none can defend.” 10 reps OYO

    The Thang:

    Turbo kept asking me why I kept messing with my bag. It reminded me of another scene from a movie..

    “What’s in the box bag! WHAT’S IN THE BOX BAG!!!”

    The item in my bag was none other than what would be the “score” of today’s cinematic adventures. My phone plugged into the speaker in my bag would serve as both as an accompaniment to our exercises, but sometimes also as the decider of what our workouts would be. The first song would fall into the latter category.

    The first song came on to break the silence and fill us in on our first “scene”. It was the Rocky theme song!!! So we did Rocky Balboas on the stairs until the song finished (I can feel us “getting stronger” every day gentleman!).

    The next song faded up to let us know that we would be doing some moseying. That of course was the iconic “Chariots  of Fire” theme! The running felt inspired and before we knew it we were all at the school board with the song still driving us on. So how about another lap around the building everyone!? The PAX obliged and we finished the lap just as the song was fading out.

    The next exercise was the “Moon”… Wait, I hear a voice.. Ben Kenobi?! What’s that? It’s no moon? It’s a death star?!?!

    Death Star: We 5et 5 points/cones out in shape of star. Bear Crawl to each cone and perform 25 each of merkins and LBCs rotating. Plank until everyone makes it around.

    Way to go guys! We all conquered that death star. All we had to do was use a little “force”…

    The Chariots of Fire theme once again rose from the ashes of the smoldering Death Star and we moseyed to the second ramp of the parking garage. If you haven’t already gathered from what we’ve done so far, with this workout “you never know what you’re gonna get!”

    Forrest Gump strolled in and introduced us to his good friend “Lt. Dan”. The only thing is that Lt. Dan “ain’t got no legs”. And neither were we in a minute. Lt. Dans up the ramp to 10 and then sprint the rest.

    After that we made our way to the far divider at the top of the parking garage where Tom Hanks was making a back to back appearance. The next exercise was “Catch me If You Can”.

    Catch Me If You Can: Start with two partners. Partner 1 performs 3 Burpees and then sprints to catch Partner 2 who has been running backwards around the divider at the top of the parking garage. Once caught, the two switch roles and the first partner now runs backwards while partner 2 does 3 burpees and chases partner 1. Continue this process until the team completes 2 full laps.

    This was a quad burner (especially if one determines to try to beat his partner backpedaling for an entire lap… Sorry Shooter).

    The workout was winding down in time, but it was building towards something else as well. And the PAX felt its imminent arrival. A looming finale that was hinted at only slightly by the ever increasing grin of the QIC who had “seen the end of this movie before”. A finale which the QIC had watched the night before in the midnight showing. In fact, he directed it himself. An exercise that will have you seeing things “not of this world.” But I know one thing is certain, once you finish this exercise, I know “Who you’re gonna call?”…

    I’d like to introduce everyone to… Gut-busters!!!

    Gut-Busters: Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee [20 burpees total (11 in last 55 seconds)]. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm (16 for each section. 64 total). Way to push everyone on Captain Sparkles! Bustin’ makes everyone feel good!!!!

    We moseyed/limped back to the flag with the Chariots theme once more.

    Normal closing procedures issued.

    I had such a blast creating and participating in this workout with you guys! Thanks for indulging my nerdy ways.

    May the force be with you… always!

     

    Roll Credits…

  • Swim workout

    At captain Sparkles house 715 Joans st. Mandeville la. 70448. Aug. 6 1pm Hamburgers and hot dogs & refreshments will be there. Feel free to bring your M’s & 2.0’s bring bathing suits and towels. need head count please let me know how many can make it.

  • Firefighter Appreciation Day!

    Well for my first Q I thought it would be appropriate since 9/11 is approaching to start it off with a stair climb. My F3 brothers did not let me down 5 of the 8 completed not only 110 floors up but also completed 110 floors down. do to Captain Sparkles mercy I relieved everyone about 40 Min. in, if they wanted they could call it quits. So me in full firefighter gear ended my climb at 65 floors. Tclaps to Shooter, Steve, Butt splice, & Grundy for completing the whole 110 floors. And Tclaps to Ocho, Night Train, Turtle for hanging tuff and completing more than half with Ocho getting close with about 100 floors. Thanks for the help with my goal. You guys are above average!!!

    Captain Sparkles

  • Lafitte’s Plunge Time Change(ish)

    Lafitte’s Plunge DTG will still be meeting at 0530 at the UNO Aquatic Center. HOWEVER, we will not be in the pool until closer to 0600.

    • From 5:30-6 there will be a DownPAINment
    • From 6-6:45 there will be a swim.  If you are coming for 5:30, bring your shoes and work out gear.
    • PAX can come for 5:30 or 6 and leave at any time (6:15 or 6:45). For this reason, COT will be at or around 6:00, prior to the swim.

    Just a heads up, UNO does have showers and lockers available, bring your own lock and toiletries

    If you have any questions, holla via GroupMe. If you wish to Q, we are always in need, please sign up.

    YHC,

    Da Parish

  • The Corps

    Being the Virgin Q for YHC OCHO, YHC wanted to create a workout something that hasn’t been focused on as the primary group – the core.

    PAX: Shooter, Butt Splice, Steve, Grundy, Night Train, Turtle, Captain Sparkle, and YHC…OCHO the Q. (BTW, YHC really appreciated many of the guys coming out for this.)

    WU: started promptly at 0500 with SSH, Toe Touches, Imperial Walkers, Windmills, LBCs (OYO), and Merkins. All were done in cadence for 10 reps.

    First evolution: Paired up and Partner A did 10 GetUps (or 20 situps alt) while partner B holds partner A’s feet while simultaneously performing zebra kicks until partner A completes the set. Switch roles. Afterwards partner A holds a superman while partner B hops over for 15 reps (1 rep = left & right hop). switch roles. Rinse and repeat for 3 rounds.

    Second evolution: DUCK DUCK BEARCRAWL – Triathalon version. PAX circles up and first person bearcrawls around the circle to switch out with the next member until every member has performed one rotation around. Meanwhile the PAX in the circle perform flutter kicks until every member has taken 1 rotation. rest for 20 count. Same deal again but now with 1/2 table top leg raises. rest for 20 count. Same deal again but now with freddy….something…(bicycles). 20 count rest.

    We introduced military cadence songs at this point to shift focus away from the task and to keep up morale for the workout due to how taxing the exercise can be.

    Third Evolution:  PLANK LINE WEIGHT DRAG. Still in the cirlce, 2.5 lbs weight bags were distributed (one per person) and then all given to Shooter in a pile. PAX then all planked up in the circle while Shooter began to pass one weight bag through the whole circle until it arrived back to him at a time for all eight bags. Grundy suggested the last one we should pass without letting it touch the floor and YHC suggested 5 burpees should it touch…Captain Sparkle so kindly dropped the bag to initiate the 5 burpees. Next round was the same exercise but on a one arm side plank until 4 bags were passed through and then we all switched the side plank to the other side and passed the last 4 bags. 5 burpees after.

    Military cadence songs kept up in this evolution as well due to the constant hold of the exercise, the best of which, came from Grundy about his 90 year old grandma and her passionate affinity for PT. We all shared a few laughs and got through the exercise together.

    Closed at 0545 with countarama, nameorama, with a BOM prayer for Turtle’s grandmother and a call to all to show up tomorrow (5.5 hours from now…) to Captain Sparkle’s virgin Q for which he requested all to arrive at 0500, with ruck sacks or weights, and a stomach full of carbs from the night before……

    YHC feels honored to have served his virgin Q and looks forward to many more.

  • Adventures of Butt Splice!

    In the Gloom is when the pax meet for some pre thang foreplay just to heat things up!! Heavy winds from out the west and choppy waters set the tone for what would be a shirt soaking affair. A 2 mile treck down the Mandeville lakefront will surely get your morning started!! Rainbow Unicorn sets the pace leading with his Alicorn only to get passed in the end by shooter who smack talks his way past the young buck.On return to the shovel flag we find a cooler, heavily tagged in F3 logos, (t-claps captain sparkles… @waterboy would have thanked you) with the gas to fuel a man who is about to embark on an adventure with  the YHC.

    Pax of 11 circles up for the…

    Warmarama:

    SSH IC X20

    IW IC X20

    WM IC X10

    TT IC X20

    BK IC X20

    KH IC X20

    The Thang:

    Mosey to Marigny Ave. and head north for 1 block.

    at this point the pax is already soaking wet! YHC smiles to himself using it to gauge his beatdown abilities!!

    A short interlude in reference to life relations leads to a block long lunge walk!! And these blocks are seemingly extra long!! This is followed by a mosey for 1 block.

    Another interlude in reference to life relations leads to our next endeavor of a block long bear crawl!! (mumble chatter insert here)… followed by a mosey for one block.

    And a final interlude in reference to life relations leads to a block long karaoke. Dancing all the way to the bank!! Mosey to down the trace to the Mandeville Trailhead.

    Here a preset obstacle corse is set with rigging equipment and some 30lb coupons some of us acquired on a recent ruck event.

    The 60+ pull

    (2) 50 ft ropes attached to a 60 plus pound bag and chain lay waiting. two teams line up horizontal on opposite sides of the green space. Each rope is stretched out in opposite directions. The entire pax is in plank position. One pax gets in position to pull the dead weight towards his team. As he does the rest of the pax begin to do leg thrusts IC. Once he has pulled it the whole way the rest of the pax switches exercise to plank jacks IC. Now one pax on the opposite team does the same and when it reaches him switch back to leg thrusts until everyone has had a tug.

    Baby in a basket

    2 ropes hang on opposite sides of the second story of the Trailhead. Attached is an empty bag. The pax stays in teams at the opposite end of the Trailhead. PAX completes various exercises with one member from each team running with the 30lb coupon. He puts it into the bag, runs up the stairs, pulls the bag up, take the coupon, throws the bag back down, and takes the coupon downstairs and back to the team. The pax does:

    Squat Jumps IC x10

    Slow Lunges IC x10

    Merkins IC x10

    Freak Nastys x10

    Freddie Mercuries IC x10

    LBC IC x10

    rince and repeat

    until completion.

    At this point the I’m asking who is still alive for the Indian run back to the Shovel Flag???

    Everyone is eager to engage!! lol!

    Once at the Shovel Flag COT, BOM tanked up prays us out. and to the cooler we go!

    T claps to the newer guys who pushed through this beatdown!! you guys are committed!!

    Over and Out,

    Butt Splice