F3 New Orleans

Category: Northshore

  • Ladder to Oxford – from Russo

    Let the official record show that Cowbell was not only on time this morning, but approximately 93.6 seconds early, and as a result, YHC exclaimed “Gosh A’mighty!!!” because he was outnumbered 2:1 by the men of Oxford this morning (e.g. Ole Miss, by damn), where low 60s greeted us for a nice ladder and slalom beatdown. One of the Rebels yelled to the other “Are you ready?” and the other responded “Hell yeah! Damn right!” and so off we went.

    Flim flam (Warmup, all IC, 10x-20x)
    – Toe touches
    – Self love
    – Hillbillies
    – Cherry pickers
    – Seal jacks

    Bim bam (Thang)
    Simple ladder with reps starting at 10 and up to 100, but between each set, slalom the columns the same number of times (10 reps, one lap, 20 reps, two laps, up to 5 laps and back down to 1 lap)

    10 8-count body builders
    20 jump squats
    30 merkins
    40 plank jacks
    50 crunches
    60 SSHs
    70 high knees
    80 butt kicks
    90 penguins
    100 100s

    Quick jaunt over to the benches for an “Electric chair” pyramid:

    – 5 Bulgarian split squats
    – 10 Step ups
    – 15 Freak nastys
    – 20 Urkins
    – 15 Freak Nastys
    – 10 Step ups
    – 5 Bulgarian split squats

    Hotty Toddy (Mary, all 10x IC)
    – Crunchy frogs
    – Flutter kicks
    – Wife pleasers
    – Gas pumps

    Who the Hell are We? (COT, Count, Name-o-Rama, Announcements, Prayer)

    Quick note that I’m going to lead a CSAUP Halloween-themed something or other on Sunday 10-30 around 3:30PM. Details to come, but save the date.

    Thanks for joining gents. SYITG

  • Fair Day – from Jose10k

    It was a simple beatdown on my day off. We did a nice warm up that including ssh, grass grabbers, self love, arm circles, high knees, imperial walkers.
    We went to the rock garden to get some coupons because you can’t ride the rides at the fair without your coupon. We did shoulder presses, curls, 45 degree chest presses, and kettlebell swings. 3 rounds of 20 reps of each. A little bit of moseying with another history lesson about downtown Covington. At the fair there are animals, so some duck walks, bear crawls,and monkey humpers. Back to the top of the parking garage for some four corners, 7 merkins at each corner, then 14 at each. Then 21 squats at each, then 28. Moby prayed us out.

  • Fit as a Fiddle – from Akbar

    YHC arrived to 4 shadows on the basketball court at 5:14 today, the pax already in deep mumblechatter. Still sore from IPC week 4, we would stick to the normal Marsh route starting at the playground and heading down to Rips and the Wall. The exercises came from an article I read in Men’s Health UK called Fit As A Fiddle, but are really just the same as here in the good ole US of A.

    Warm Up: SSH, Imperial Walkers, Hillbillies, Grass Grabbers, Self-Love

    Head to the playground for 3 sets of Merkins 12,8,5 IC and Inverted Rows 10 OYO

    Mosey to lakefront stopping at intersections for Diamond Merkins 12, 8, 5 IC and Deep Squats with a 3s pause at bottom, IC x 15. Superman’s and Jump Squats x 15 IC

    Head to Rips for 1 set of Single Leg Calf Raises x20, Irkins OYO, and regular Calf Raises x 20 IC

    To the wall for Freak Nasties x 20 IC and Jump Squats. Head back to the Marsh stopping for Supermans and Jump Squats along the way.

    Circle up for Mary of Merkins and Deep Squats with 3s hold IC. Plank with single leg lifts x20 IC. Nolan Ryans x 10 IC each side.

    Count, Name, and Hammer prayed us out.

    Announcements – IPC week 5; Wednesday night bible study

  • Change of pace with the change in weather!! – from Shooter

    YHC loves the seasonal change to fall, there is much reward when you open the door and your not slammed by the heavy humidity that south LA can bring.. It certainly puts a pep in one’s step especially when there is running involved…
    Must give a BIG T👏🏼 to JV for posting even though a late night text from Akbar explaining he would not be rucking this morning and YHC EHing him into running..With a nice showing of PAX we broke into two groups..

    Warmup
    15IC SSH, Toe Touches, Windmill’s, Hillbillies, Imperial walkers and leg swings front/back left/right..

    Thang
    Speed group consisting of Waterpik, Bird, Cowbell and Zoolander journeyed the standard route with 2x through the loop..

    YHC, Chewy and JV to the point and returned to the AO.. Completed 50 SSH OYO, 25 Butt kicks OYO, 15 slow squats with 3 second hold at the bottom.. Targeted stretching and wrapped up with 25 LBCs OYO and 25 hands to heels..

    Appreciate Bird for the closeout and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Getting a Tune-up!! – from Shooter

    With the final week of IPC approaching at the mothership on Saturday YHC decided to bring a tune-up of sorts out to the Gipper.. We started out with a warmup of 10IC Windmills, Grass grabbers, Good mornings, Cherry pickers, Arm circles, SSH and Imperial walkers..

    PAX moseyed around Covington to different locals for called exercises while partnering up at each stop..

    First stop St. Tammany school board office for P1 wall sits 3x while P2 moseyed around the building.

    Second stop front of the Justice center P1 step ups while P2 bunny hopped up each step R/R 2x.

    Third stop back of Justice center where P1 utilized benches for Irkins while P2 bear crawled up and crawl bear down 3x.

    Fourth stop first floor of parking garage for Donkey kickoffs P1 while P2 Carioca the flat and sprint back 2x..

    Returned to the flag for 2 mins of plank and alternating left/right arm high plank..

    All in all we kept the heart rate up with the moseying and enjoyed the tune up for Saturdays final IPC!!

    Count, announce, COT

    Thanks to Fletch for the close in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • IPC Week 3 – Mrs. Burns – from Akbar

    Saturday, what a great day. YHC hasn’t really thought about it lately, but it’s true. As Wicket told me after Coffeeteria – On Saturdays I get to go to F3, wear my gym shorts all day, play with friends, don’t have to do school, and eat donuts and pancakes. That’s good, and so was the beatdown.

    YHC and Wicket arrived early to set up, seeing Pik and Speedy for the pre-thang 2miler. Circle up for the flag just in time to hear loud crying – Hammer brought Machete out for a beatdown. Machete cried pretty much the whole time, until we started the warmup. The cadence call was like a lullaby for the young man.

    Everyone arrived and we started out with warm ups x 10 IC, except for 1 exercise that was x9IC. SSH, arm circles front/back, imperial walkers, hillbillies, high knees, butt Kicks, self-love, toe touches, and grass grabbers.

    Grab blocks, head to the tree/start line and instructions were given.

    Week 3 was called Mrs. Burns, doing 571 reps to honor Kathleen Walzer and her fight with pancreatic cancer for 571 days.

    5 Rounds + one extra 400m run at the end. 571 reps for time

    20 Overhead Presses

    20 Burpees

    20 Curls

    20 V Ups

    20 Goblet Squats

    13 Manmakers

    400m run

    Grundy, Tank, and Steve were out of the gate fast. Wicket did some stuff, then put on my shades and decided to DJ for a while – then got back to work. This was brutal. The workout pretty much took everything out of you making the run harder. So instead of making up time on the run, it was more recovery. Halfway through a guy joined us that was unrecognizable, and I thought we may have another Fly By EH. But it turned out to be Gronk who we haven’t seen in a couple of years. Great to have you back man.

    T Claps to the top unofficial finishers, meaning the guys sitting on the wall while everyone else was still working hard. Grundy, Tanked Up, Steve, and Hammer

    Time called, with a short rest in the grass. A brief glimpse of Jose 10k holding Hammers legs over the seawall. YHC figured Machete had dropped a baby toy in the water. Hammer waded in the murky water to retrieve only his hat. Which is much better than dropping a toy.

    Head back to the flag just in time for Count and Nameorama.

    YHC closed us out with this prayer – which was said each day the Kathleen Welzer had pancreatic cancer:

    “Lord, we thank you for this day. A day we get to choose. We get to choose between darkness or light. Today, we choose light. Amen”

    Coffeeteria at Book and the Bean:

    Great work today guys, way to push hard and get it done. 1 more week and IPC is in the books.

    SYITG – Akbar

  • Moseying with Moby – from Jose10k

    Beautiful morning, beautiful sunrise, and perfect weather for a little beatdown. After a quick warmup, Moby and I decided to mosey around down town Covington. We stopped at the Rock Garden for some 30 for 30. Curls, squats, shoulder presses. 15 IC, two rounds. Then to the Gipper for some freak Nastys, leg raises, crunches, jane fondas, and calf raises. Some more moseying with a great history lesson of Covington. Moby has some great historical facts about downtown Covington, the water holes and prostitute homes were quite a lesson. Back to the top after two calf raises on each step. Once up at the top, 4 corners of 20 merkins each. Circled up and did 20 more merkins for an even 100, finished off with 3 minutes of stretches. COT, turkey trot is out there to sign up gentlemen. IPC tomorrow. Moby prayed us out. Thanks for letting me lead again. SYITG

  • Back in Black – from TurboTax

    Good to be back at The Gipper after an extended absence and while YHC actually was wearing a white t-shirt this morning, “Back in White” does not have the same cache’ as “Back in Black.” So there.

    White or black didn’t matter to the substance of the beatdown though. After a warmup of SSHs, shoulder taps, toe touches, Peter Parkers, seal jacks, Parker Peters, and windmills, it was off to Bedrock to kick off the Thang.

    Small boulders were identified and lifted in 90 degrees planes of motion as the PAX either re-habed or pre-habed their shoulders.

    Sufficiently warm, we moseyed to the Justice Center for an animal parade of sorts, Partner 1 performing an exercise (shoulder taps, plank reach throughs, 45 degree lunges, and curtsey squats) while Partner motored about 40 yards and back (bear crawls, reverse bear crawls, ostrich walks, gorilla walks, lateral lunges, crabwalks, and giraffe walks).

    Back to the shovel flag for some Mary with dynamic back and the side planks.

    Countorama, nameorama and then Einstein prayed us out.

    Nice to be back in the PAX. Thanks as always for letting me lead.

  • Return to the Marsh – from Akbar

    YHC was excited to return to the Marsh after missing a couple of weeks due to travel. Looking forward to seeing everyone and the traditional catch up on the weekend mosey to the Lakefront. At 5:13, looked like I would be talking to myself this gloom. At the last minute, Pik came running up and we got to work.

    Warm Up
    SSH, Self-Love, Butt kicks, Imperial Walkers, High Knees, and some other stuff

    Short Mosey to the playground for 3 sets of 10: Australian Pullups and Mountain Climbers

    Mosey to Rips, stopping at each intersection for Merkins and Sumo Squats, tempo style. 12 IC, 8 IC, 5 IC

    11’s at Rips. Plank Jacks and Bobby Hurley’s with a run up the stairs + 20 calf raises each round. Calf raises were cut out halfway to save time and make sure we could walk the rest of the day. Quick Hello from Pik’s M on her morning walk, asking if we were trespassing and we finished up at 5:50

    Mosey back to center court stopping a few times for Merkins and Sumo Squats. Mary was Heels to Heaven and LBC’s.

    Count, Name, and YHC prayed us out.

    Till next Gloom 👊 – Akbar

  • Kansas City Chiefs Rally – from Einstein

    But BBQ doesn’t.

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hillbillys,
    Neck Rolls

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-hearts, Jose10K-spades, Mathlete-diamonds, Einstein-clubs
    one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that amount of the card.
    Jokers – back-peddle around the upper deck

    We made it through the deck just as time expired.
    BBQ missed it all – his sweat-o-meter KCC hat would have registered south of the top squatchee button.

    Count-o-rama

    Jose-10K led us out with a prayer