F3 New Orleans

Category: Northshore

  • Going Limitless at The Pad – from Steve

    We’re gonna keep this short – I’m just trying to get back on the horse here with these backblasts so that Russo can reclaim his rightful position at the top of those Pax-miner charts! That’s truly my only motivation. I mean, I don’t care that I’ve never been featured even once on those charts. Psh. You really think I read those things???

    So anyway, yeah, it was another soupy day on the Northshore – wet, muggy, maybe a touch cooler – but no matter, these men needed no motivation (or should I say, only the motivation that a shirtless Chris Hemsworth swimming 250 yards in arctic waters could provide) to get them outta the sack and into the gloom this morning.

    Thang: We’d start high today, but descend Shooter-style. So 100 reps of one exercise at the stage, followed by 10 merkins and a short mosey up the stairs and back, then on to 90 reps, 80, etc. Exercises were:

    100 Squats
    90 LBC’s
    80 Shoulder Taps
    70 Alternating Lunges
    60 Leg Raises
    50 Merkins
    40 Big Boys
    30 Jump Squats
    20 Burpees
    10 8-Count Body Builders

    Along the way, we listened to some Deep Purple and dabbled loosely in the critical issues of today, such as the many problems with identity politics, the incredible ways in which plexiglass Covid barriers can prevent bank robberies, other songs that feature dogs/wolves/animals howling at the start, and, of course, the age old question: Sigourney Weaver’s Ripley or Linda Hamilton’s Sarah Connor?

    COT and Russo prayed us out. A sincere thank you to all you guys who post regularly – you guys are the only reason I get out there and I am incredibly grateful for that consistency.

  • Leg Day at The Gipper – from TurboTax

    Five PAX walked away from this morning’s beatdown at The Gipper with a little less pep in their step. After a warmup of Imperial Walkers, Shoulder Taps, Toe Touches, Peter Parkers, Squats, Parker Peters, Seal Jacks and Mountain Climbers, all 10x IC, we headed over to the Justice Center for some partner work.

    Partner 1 kicked started our first set of exercises with box jumps on the Justice Center benches while Partner 2 bear crawled to the next set of benches and then crawl beared back to relieve Partner 1. The Partners combined for 50 box jumps.

    Following on this first effort, we rinse and repeated the concept combining 50 Hand Release Merkins/Run up the Justice Center Steps and down the Ramp; 100 Leg Raises/Run up and down two flights on Justice Center Parking Garage Stairs; 100 Curtsey Squats/Run down the ramp and backpedal up the ramp; 100 Mountain Climbers/Run up the stairs, 1 burpee, then run down the stairs.

    We then made our way back to the shovel flag with a stop for some Bobby Hurleys, 20x OYO.

    Oh yeah, we enhanced most of our traveling today with lunges, toe walks, skips, and carioca.

    Two minutes of balance challenges once we made it back to the shovel flag. Countorama, nameorama and then Fletch prayed us out with another solid beatdown in the books.

    Thanks for letting me lead guys and thanks for joining me to start another great day.

  • Coupon for a Sprint – from Hogs Breath

    Two of us meet at the 007. The December weather was nice and balmy.

    Today was a rather simple, but effective workout! We first mosey’d to grab some
    Coupons

    The warm up
    Good mornings, inchworms, grass grabbers, mountain man poopers, and SSH!

    The Thang
    -15 coupon curls
    -sprint a little ways

    -20 OH press
    -sprint a little farther

    -20 chest presses
    -sprint some more

    Do you see the pattern yet? After each sprint we’d increase the distance. We slow mosey’d between each sprint session to lower our heart rates.

    Coupon exercises included
    – tricep extensions
    – Squats
    – Cal raises
    – Bent over rows
    – Curls [again]
    – OH press [again]
    – Chest press [again]

    Ended with COT and Coffeeteria.

  • Which was older first: Metairie or Mandeville? – from Russo

    High 60s and humid again at Granny’s, where a Pax of 6 converged to attempt to answer the age-old question: when does something get to be “old”?

    Warmup (10-20x all IC)
    – Sealjacks
    – Toe touches
    – Cherry pickers
    – Grass grabbers
    – Arm circles
    – Self love

    Thang
    Mosey around Old Mandeville, stopping at the streetlights for one exercise, including:

    Squats (20)
    Freak Nastys (20)
    SMCs (10)
    Imperial squat walkers (10)
    Merkins (20)

    Once we hit the sea wall, it was:

    – Durkins 10
    – Step ups 10 each leg
    – Freak Nastys 20
    – Bulgarian split squats 10 each leg
    – Box jumps 5

    Mosey over to Rips for 8 minutes of alternating 20 rocky balboas (2 is 1) and up/down steps

    Mosey back was much the same, with some backpedaling thrown in for good measure.

    Back home, 3 calf raises on each step of the pilot house and a bear crawl down the length of the columns wrapped up the beatdown.

    COT, Name-o-Rama, announcements, and prayer closed us.

    Announcements included Hammer’s Bible Study tomorrow, HogsBreath’s Navy – Army game watching on Saturday, and Grundy’s Nightmare on Sunday. Slack as always will have more info.

    Thank you fine folks for joining and/or reading. SYITG

  • Y’all do a lot of Squats, huh? – from Waterpik

    A duo down range from North Carolina and an FNG originally from NOLA now living in Kansas brightened the foggy, humid, gloomy streets of Old Mandeville this morning posting at the AO we call the Milestone Marsh.

    Welcome FNG, Wheels Up, to the F3 brotherhood. I hope you post near your home in Kansas or at least when you come to Louisiana to visit.

    Workout:

    Tabata: 15 rounds of different exercises, starting with warmup cadences, such as side straddle hops and Imperial Walkers, graduating to more difficult sets of merkins and burpees.

    Lunge walk to bars for 5 sets of pull-ups with alternating sets of your choice of core exercise.

    Head back to center court for mission impossible hold, 5 count each man, then second set, 3 count each man.

    Head out to street for 4 corners, stopping at each block for Stone Mountains, Peter Parker’s, mountain climbers, crunchy frogs

    Circle up at center court for COT.

    Thanks to Half Back for praying us out.

  • STARjacks and STRIPES at the A1C – from Einstein

    A cool 41 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, it would make a can of Febreze blush.

    Warmup:
    all 20xIC: ToeTouch, SideStraddleHops, ShoulderRolls, ButtKicks, Swimmers, HighKneees, NeckRolls, Scissors(BBQ excels at this), WindMills, One Minute of RockyBalboas

    Then off to the ramp for a serpentine run down the ramp, followed by a serpentine backpeddle up the ramp, more or less in an Indian Run fashion.
    And for the record, I’m lobbying to have the “Indian Run” renamed to “First Citizen Run.”

    Thang: using parking lot stipes as our template, and the four corners for core exercise pit stops:

    Round One: Lunge Walk forward two parking spaces and Lunge Walk backward one parking space – traversing the whole uppper deck
    at the corners; iron crosses, hello-dollies, rosalittas, front-to-back leg swings

    Round Two: StarJack Jump at ever-other parking stipe, increasing the jump count by one every-other stripe; (first stripe 1 jump, next stripe 2 jumps,
    next stripe 3 jumps…) – traversing the whole uppper deck
    at the corners; across-the-body leg swings, merkins, shoulder tap merkins, crawl bear

    Count-o-rama

    Always good to hear the banter and mumble chatter at F3 – just like a bunch of brothers, which we are.

    Rock-A-Chaw Fletch led us out with prayer.

  • Reindeer Games 2 – from Hogs Breath

    Since Hogs Breath was the sole participant of Reindeer Games 1, YHC decided to set a rematch.
    This time the pax doubled! YHC and Pass Interference!
    We begin our chilly, 37*, games with a warm up of
    – Imperial Walkers
    – SSH
    – Windmills and some other stuff

    The Thang
    The gameplay is easy. A yard jenga tower awaited. Each pax took turns pulling a log out. If there was an exercise written on said log it was dealer choice for the amount of reps. If it was blank it was completely a dealers choice for both except use and reps. Also, a Deck-o-Death awaited to assist the pax if they needed inspiration for an exercise or number of reps.
    Once the tower fell, due to Hogs Breath, the pax at fault did burpees until the tower fell. It took 25 Burpees for the tower to be rebuilt!!
    Ended with some videos for promotional content for F3, COT, and coffeeteria at Starbucks!

  • Finally the clock rolled back for someone!! – from Shooter

    As I turned into the parking lot at the AO, YHC almost had to pause as the sight of an F150 idling with its lights on sat. It was almost like seeing some atmospheric event in my lifetime as there is no way this could be Cowbell.. But to my surprise and the surprise of the rest of the PAX it indeed was Cowbell.. Only conclusion that could be drawn was he finally rolled back his clock for daylight savings..

    Warmup
    15IC Seal Jacks, Butt kicks, SSH, Toe Touches, Windmills, Grass grabbers and alternating leg swings front/back side/side..

    Thang
    2 runners and 3 Ruckers set out with a pause on Messina for 10 OYO worse merkins ever and 20 jump squats then resumed.
    Returned for some core 10IC right elbow left knee F/J 20IC Flutter kicks and LBCs..

    JV closed us out in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Reunion at the Gipper! – from Shooter

    Seeing the Q sheet blank at the Gipper and the Scramble YHC decided to signup and fill the post. Shortly after Q received a message from Bushwhacker confirming a meet at the old WD parking lot.. Little did Q know he had also EHed Steve for a reunion car pool to convoy up to the north.. YHC had also EHed Akbar to meet and join, but was instructed if no sightings had occurred by 0540 to rollout, so that’s what we did. Now Akbar still posted and shortly into the beatdown Akbar would come to learn that YHC was informed of a recent “Ring of Fire” incident… Funny story to me but maybe not those involved, but never the less felt obliged to pay homage…

    Warmup
    10IC
    Cherry pickers, self love, Torso twists, Toe Touches, Windmills, Grass grabbers, Butt kicks and High knees..

    Moseyed a lap down the trailhead and around back to the flag at which point YHC noticed a new 6 foot barrier between the PAX coupons.. Wasted no time and called an audible in my head..

    Thang
    Moseyed to the school board building where we circled around the flag for a sweet ole campfire song by the famous Johnny Cash.
    “Ring of Fire” played as the PAX completed Merkins. Next we partnered up for wall sits P1 and P2 instructed to sprint around the building. R/R 2x. Next we Indian ran in 2 groups to the front of the Justice center for P1 Right and Left leap frogs on the benches while P2 bunny hopped up the steps and moseyed the ramps down to F/J. Then we we moseyed to the backside of the center for P1 freak nasties on the benches and P2 Carioca to the steps sprinting up like Rocky and returning. R/R 2x.
    Moseyed back to the AO to finish with the Worse Merkin ever to 10 and some Core.
    Wife pleasers, Jane Fonda’s 3 styles, 100s, hands to heels and leg raises..

    Counted off, announced another potential Wacker vacation in Kokomo (possibly Jan/Feb) and Barely legal prayed us out with thoughts and condolences for the families of the recent murders of a retired Priest and pastoral council member found just the other day in Covington… 🙏🏼🙏🏼🙏🏼

    Appreciate the follow gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • 4 laps for Bird’s Bday – from Chewy

    8 PAX met up on Tuesday morning for a beat down at grandmothers house.
    Warm-up included:
    Sidesaddle x 20 IC
    Imperial walkers x 20 IC
    Windmills X 10 IC
    Glut bridges X 20 IC
    SL Glut Bridges x 10 IC
    Scorpion kicks x 10 IC
    I’s T’s and Y’s x 20 IC

    The thang:
    11’s merkins and step ups

    Mosey to the underpass
    Walk the down, jog the flat, sprint the up x 4 laps

    glut bridges x 10 IC
    SL glut bridge x 5

    Mosey back to flag
    -SL RDLs x 10 pho
    -core rolling x 5 ea oyo
    Plank push ups x 10 oyo
    plank with kicks x 10 oyo
    HS stretch x 10
    Jane Fondas x 10 IC

    Name o Rama, COT, prayers by Shooter

    Happy Birthday to Bird!