F3 New Orleans

Category: Northshore

  • Loosely borrowed – from Pass Interference

    I’ve made it a habit of piecing together a beatdown by scanning Beatdowns on our website, so why should this be any different? Knowing we had one pax in a long term injury recovery process, and another only joining for the 2nd time, I wanted to make it challenging but not beyond reason.

    So, away we went!

    The warmup:
    – mountain man poopers (since Hogs was here)
    – copperhead squats
    – SSH I think, hard to remember due to lack of sleep

    The thang:
    – First we went near the playgorund, to do a modified “morning call” (which I brought from Badapple AO at #F3Alpha). Instead of everyone doing a set of pullups, I had everyone do dips, while the other pax did merkins, round robin til everyone got their dips in.
    – Then we did a scout run (not sure what to call it), where I had one person run from the playground to the permanent flag in the back of the park, and back, while the other 3 did 5 burpees, 10 squats and 15 big boys. Each man ran and the others completed the exercises.
    – Then it was time to mosy to the trail and do a dora, since there were 4. We split into teams and knocked out 100/200/300 of whatever came to mind at the time.

    Mary followed and we made it out alive!

  • These Hands, They Look Like Good, Strong Hands (or: Are You Happy To See Me, Or Is That a Buck Moth In Your Pants?) – from Steve

    [*Again, a situation where YHC could use a GIF (hard g, soft g, doesn’t matter), for those who didn’t grow up with a luck dragon named Falkor, being chased through the swamps by The Nothing and a bad tempered, green-eyed wolf. And as for the buck moth in your pants, well, that’s not something we’re going to delve into here… file that as one of those had-to-be-there moments.]

    So. A fairly big (six!) crowd at the Pad this humid morning – and, incredibly, Bushwacker somehow simultaneously posted to both the Splashed and the A1C. He and his clone are working overtime this month to blow the lid off those Pax Miner charts.

    But – before Bush’s clone rolled in with a buck moth in his pants, and before any of the other guys rolled in – it was just Russo and some young woman with a knee brace knocking around a soccer ball. She kept suspiciously re-parking her car in various spots around the trailhead – maybe looking for some privacy? Unfortunately for her, on this particular day we happened to be bear crawling all around the trailhead, which proved slightly awkward when every now and then we’d turn a corner and catch a glimpse of her coming out of a thicket of bamboo with her ball. It was very bizarre, though I’m guessing she thought the same – seeing six men crawling up the corridor and down the street.

    And that, obviously, was the main order of the day – bear crawling. We started on the eastern-most end of the corridor, crawling the long straightaway first before stopping for:

    10x merkins
    10x slow squats
    10x Apollo ohno’s (2 is 1)
    10x star jumps

    More crawling, this time to the stage, and again the same 4 exercises. Then to the west end of the corridor, and yeah, you get the idea. We eventually found ourselves at the bus depot for the usual leg business:

    Step ups, freak nasties, step downs, freak nasties, Bulgarians, freak nasties, jump overs, freak nasties – all x12 IC.

    Bear crawling our way back to the start, we swapped out the initial 4 “rest” exercises for:

    10x big boy situps
    10x crunchy frogs
    10x american hammers (2 is 1)
    10x 100’s (4 is 1)

    This is when things started to get a little dicey and when YHC realized just how soft I’ve gotten lately – quite literally. I guess wearing gloves the last few years has made me a baby because my hands have been jacked up since that beatdown. I don’t know if it was the loose gravel or what, but I’ve got blisters all over them. And the big boys would’ve likely have added a flayed coccyx to the list of injuries (hmm, that does not sound right), but most of us wisely took to the grass for those.

    COT and Pelican prayed us out. Thank you gents for the camaraderie, the push, and the opportunity to get out there and get stronger alongside you. I appreciate you guys.

  • Tabatta Tuesday – from Chewy

    Tabata Tuesday
    Seven PAX met up last Tuesday at the Mandeville Trail head for a Tabata Tuesday workout. Exercises included jump rope, agility ladder, side, straddle hops, mountain climber, lunges, and a flight of steps.

  • – [ ] 155 years ago today, three brave Americans defeated El Guapo at the battle of Santo Poco to give Mexico’s independence. – from Jose10k

    A plethora of runners joined up to celebrate the Three Amigos. Three cowboy movie stars from the silent era — Dusty Bottoms, Lucky Day and Ned Nederlander — are fired when one of their movies bombs. In what seems to be a career-saving offer, a young Mexican woman Carmen offers them a high-paying gig in her village. The three jump at the opportunity, expecting to do their typical act, but Carmen believes they are really heroes and asks them to rid her village of bad guy El Guapo.

  • Train for the BEAST like a BEAST – from Jose10k

    I will begin this backblast with the weather, much like our local “Ron Burgundy” does for the splash pad each backblast that he writes. It was 73 degrees outside, humid, and cloudy…”And the air was just right for drinking…”Bonus points for anyone who can tell me which 80s classic movie that line was from. Anywho, after doing a few laps prethang with the Robin to my Batman, we got to it:
    A series of exercises to get the blood flowing, when a late arrival by Fletch, we were ready to get started.
    A bunch of us signed up for the Spartan Beast Race in October. It’s a half a marathon with 30 obstacles. If you cannot complete an obstacle, the penalty is 30 burpees. I’m not having complete faith in myself, so let’s practice some burpees. In the Center of the parking garage, the PAX did 10 burpees, 20 squats, followed by a core exercise until the lucky runner returned. The lucky runner ran down the stairs to the bottom floor, ran across the garage, and back up the stairs on the opposite side. 6 rounds of this, the 4 corners. 5 burpees at each corner, lunge walk between 4 corners of the garage. 2 rounds of this. A total of 100 burpees, which I am sure Moby’s chiropractor isn’t happy with him. COT, and DarkWing prayed us out with special intentions of all the graduates. Thanks for reading, and thanks for letting me lead today. SYITG

  • UNO DE MAYO – from Barely Legal

    see below

  • Bring up the 6 – from Hogs Breath

    YHC arrived at the 007, to find Bumper and an Fng doing a pre-thing!
    Pass interference and YHC jumped right in!

    Warm up with some toy soldiers, butt, kickers, arm, circles, and SSH.

    The Thang
    Everything was built around the number 6. We began an Indian run, last man would perform burpees then sprint to the front. We continued for 12 minutes.
    Then mosey over to the playground, one pax would perform six pull-ups, while the other pax performed rest, plank, and LBC.
    There were modifications, but still did amazing and kept up!
    Then back out to the big field, cones were placed out about 40 yds and we performed six sprints, one at a time, while the others performed some exercises again in a rotating fashion.
    The last 12 minutes was the deck of death, 40 seconds on 30 seconds rest. Lather, rinse and repeat.

    During the cot when it came time to name our Fng, he voluntarily told his most embarrassing story. He told us of throwing up at a bachelor party after drinking Crown Royal.
    So Royal Ralph was born!

  • Stations of The Cross Fit – from Einstein

    Strong warmup featuring many fan favorites.
    The event: set up 4 stations with gear:
    1 – jump ropes
    2 – 35 pound kettle bell
    3 – 24 pound kettle bell
    4 – 1 set of 15 pound dumbbells
    One pax sprints down the parking deck and then jogs back around.
    While one is running, the remaining pax each pick a station and; jump rope, squat press the 35 pounder, one arm press the 24 pounder, or lunge in place with the 15 pounders.
    then the next guy runs and each pax rotates a station
    We each did five or six run/rotations, and all worked up a good sweat.
    Moby sprinted his last run – impressive!
    DarkWingDuck prayed us out.

  • Chewdoku – from Russo

    Upper 60s this morning at the Pad, where a Pax of three took to the streets (which were surprisingly busy with traffic).

    Pelican was in his normal Friday position, but we were met with a returning Quarterpipe (sans Halloween alien costume) that was a welcome addition. YHC and Pelican had already started in on political discourse by the time QP joined, so we had to apologize in advance for starting off hot.

    Warmup (all 10x)
    – Sealjacks
    – High knees
    – Arm circles
    – Cherry pickers
    – Grass grabbers
    – Toe touches
    – self love
    – Torso twists

    Thang
    Mosey around Old Mandeville, stopping at corners for what I called the Escalator – 7 exercises, varying rep counts from 7 to 1. Next round, what was 6 reps becomes 7, 5 becomes 6, rinse and repeat to where 7 becomes one.

    If you looked at the screenshot of the Excel schedule I used to compile (the printer was doing printer things so no hard copy) it, you’d see why it’s an escalator. Or, as Pelican noted, “more like a conveyor belt”. Chewy had the best response to my explanation at one point, dead panning “So….Soduku?” So from now on, it will be entitled Chew-doku.

    Once we hit the lake, it was 10 freak nasties, BSSs, and box jumps just to say we did.

    Back at home, COT and all that entails closed us out. Thank you gentlemen for joining, Steve I hope you feel better soon, remember there is the annual Zoo-rich classic tomorrow, and SYITG!

  • Winston Cavendish – from Shooter

    https://norfolkdailynews.com/news/veteran-cop-was-the-real-mcgruff/article_a1fcdd20-595a-11e5-b1e0-ab18827f3ee6.html

    When you see Mr. McGruff now you will know the reason. Thanks to all the PAX this morning sharing there theories about our new attention at the Scramble. Most importantly thanks to The Hammer for doing the research to find out that a St Tammany parish resident Sgt. Cavendish of the Sun PD was actually the real McGruff back in the day..

    Warmup brief
    Toe Touches, butt kicks, Cherry pickers, Mountain climbers, leg swings forward and back and side to side.

    Runners 4.3 and Ruckers 20 out and 20 back. Welcome to FNG KickFlip and Chewy EHing two FNGs in the last two months..

    Count, announce, COT

    Until the next Gloom 👍🏼👊🏼✌🏼!!!