F3 New Orleans

Category: Northshore

  • The MURPH – from Jose10k

    It was simple: 100 pull-ups, 200 push-ups, 300 squats, and 2 miles. We had split off into different groups of different levels, but in the end it was 14 of my F3 brothers completing the Murph this morning. COT, Hammer prayed us out with special intentions for TruCoats friend and Zoolanders father.

  • A few is all you need.. – from Shooter

    With plenty of regular PAX out of town or heading out of town YHC anticipated a lite showing.. Steve and Hammer ready as Q rolled up with the sky flashing at times and the hint of the clouds opening up we jumped right in to warmups with 10IC Grass grabbers, Toe Touches, SSH, Butt kicks, leg swings and 15 Merkins followed by 15 squats… Off and running left at Monroe to West beach and left on Lakeshore down to the street right past the bridge another left and up to Monroe back down to Messina and returning to the AO with 3 mins. Held plank and completed some Down Dawg with some lizard stretching.

    Thanks to Hammer for praying us out.

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Can Do card workout again! – from BBQ

    Another beautiful morning at the AIC. Warm ups were the usual mix but focused on the upper body. Specifically shoulders in support for our recovering sling brothers, Einstein and Turbo. The deck of cards with the Can Do logo came out again. Each suit represented an exercise and each card dictated the reps 2-14. Hearts were hand release merkins. Diamonds were bouncy squats. Spades were gas pumps. Clubs were LBC’s. Hammer, Fletch and Frank the Tank led the cadence on their respective suit. Thanks for their help. Each of the 2 jokers had the PAX go across the parking lot doing Starjacks or lunges. These are favorites from our missing sling brothers. Nameorama. Hammer strongly prayed us out.

  • Trilogy completed – from Shooter

    YHC signed up for 5 AOs two weeks ago and today concluded the trilogy of his thoughts.. With the Marsh and the A1c both experiencing the 2 min drill the Gipper was all that remained.. YHC was rewarded by 2 other PAX in Akbar and Moby getting a second dose and newcomers Barely legal, BBQ and Cowbell were able to get a sample of a simple 2 min interval workout that can prove to be effective..

    Simple warmup of 15IC Cherry Pickers, Moracans, Self Love, Grass grabbers, SSH and Butt kicks with a Mosey around the block..

    Work consisted of Jump rope, plate swings, squat thrusters (block), chest press (block), curls (block) and eight count body builders (block).. In between intervals ran down the the ole railway and around the trolly..

    YHC prayed out the PAX with prayer intentions for BBQs mother Jan with her upcoming procedure and prayers of safety for the journey of Cowbell to Boulder CO and fellow PAX Grover for his trip to AR..

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

  • Three Amigo’s and of course “Sonny” – from Shooter

    With a few weeks removed from my last Q at the A1c, YHC decided to signup and duplicate what he brought to the Marsh on Monday. There of course was some slight variations as only 3 PAX decided to take the pill on this Gloom.

    Brief warmup of 10IC Grass Grabbers, Cherry pickers, Arm circles Abe Vagodas and a mosey around the parking garage. The thang consisted of 6 exercises with 2 minute intervals followed by loops around the parking garage between sets. Included jump rope, kettle swings (ruck plates), shoulder press (cylinder block), lunges (stairwell), chest press (cylinder blocks) and curls (ruck plate).

    Appreciate the post and until the next gloom 👍🏼👊🏼✌🏼!!

  • Old reliable – from Russo

    70 degrees and humid this morning for a group of 6 to conquer the semi-regular (when I have put less thought into Q than I’d like) deck of death. Old reliable was supposed to be the deck, but it also meant:

    – JV and Cowbell continuing their verbal sparring / encouragement
    – Hammer coming up with yet another brilliant analogy
    – Sweat angels from YHC that confounds Bushwhacker

    Warmup – all IC 10x -20x

    – Sealjacks
    – Arm circles
    – Toe touches
    – Grass grabbers
    – High knees

    Thang – Deck of Death (count and exercise based on card turned over)

    Split the deck into 3 groups for rounds. Rounds included:
    Spades – Wide merkins
    Clubs – crab cakes
    Diamonds – jump squats
    Hearts – circle ups

    Spades – shoulder tap merkins
    Clubs – calf raises (2 is 1)
    Diamonds – SMCs
    Hearts – Crunchy frogs

    Spades – Freak nastys
    Clubs – Monkey Humpers
    Diamonds – side squats (2 is 1)
    Hearts – box cutters / Cowbell Saturday Night Special (size of boxes varied)

    Mary (with bonus definition of Mary for the Pax from Bushwhacker):

    – 20 freak nastys
    – 20 shoulder tap plank jacks
    – American hammers 10 IC
    – Wife pleasers 20 IC
    – Gas pumps 10 IC
    – Hello Dollie’s 10 IC
    – 10 donkey kicks (what’s up Shooter?!?!)

    COT, name-o-rama, announcements and prayer closed us out. Special intention for those traveling.

    MVP to JV for accepting constructive criticism and encouragement from Cowbell with grace and style.

    Thanks for joining, gents, and yet ANOTHER all star krewe this week.

  • Guys it’s just 2 mins! – from Shooter

    After a brief warmup of 12IC Imperial walkers, Toe Touches, ABE Vogadas, Arm circles and self love plus a mosey to Woodlake school YHC explained what the PAX would be completing this Gloom.. We would start off the week at the Marsh with a simple beatdown of 2 min intervals consisting of 5 different movements with mosey in between each of about .3 miles totaling close to 2 miles on the morning.. Exercises included pull-ups, Irkins, Freak Nasties, plate swings and jump rope.. Each PAX simply completed 2 mins of work followed by our mosey until each completed the 5 exercises.. Modification was of course necessary, as 2 mins of continuous motion is certainly more difficult with 💯 humidity but even if not I would challenge any out there to pick any of the mentioned above and challenge yourself to see where you stand within your 2 mins… When all was completed we circled up with a minute to spare for a plank hold..

    Countoff, namorama, COT

    Thanks to Steve for taking us out and until the next Gloom 👍🏼👊🏼✌🏼!!

  • The Planets Aligned – from Mobydick

    YHC Signed up to Q the night before and showed up without much of a plan and almost expecting no turnout. To my surprise I was not alone. Fletch , Hammer , Jose10k we’re already there. The overnight rain had cooled things down but cleared out leaving a moonless predawn darkness . Fletch pointed our attention to the southern sky where Mars Mercury Venus and Jupiter were aligned and clearly visible. The workout just evolved.from there. Since I had signed up I led warmip off with vigorous 30x IC SSH and passed off the next selection to Hammer then Jose and Fletch After 3 or so rounds of that we moseyed to the Corner for the thang. YHC . continued the collaboration by selecting a 5/10/15/20 rep progression around the garage roof. We each took a corner in turn and selected an exercise. 5 Burpee’s started us off. Jose took the 10x corner with things like knuckle merkins and later to his regret 10 calf raises on each of step of two flights of stairs. Hammer took the next corner and merkins became a theme all kinds diamond/ wide/ hand release Fletch got to pick the 20x corner and legs got a workout. A 2x lunge at each parking stripe (there are 25 of them) started us off Forgive the old guy for not remembering all the exercises 4 rounds 4 different stations 4 different PAX selections adds up to a lot of variety. YHC closed out with another PAX choice set of rounds with a stretch theme. All in all a well rounded work out and ending right on time. COT

  • F3 Kickball: Chico’s Bail Bonds v Xscissor – from Akbar

    18 men showed in the gloom this morning for a game of F3 Kickball. We are taught to modify as necessary, and learn through trial and error that some things work, and some things don’t. Even the best laid plans go wrong sometimes, and it happened today. Below is the way YHC envisioned it, and then what really happened.

    PAX Hammer, Minnow, Chainsaw, Pickaxe, Gilligan, Moby Dick, Agent Carl, Jose 10k, Zoolander, Grundy, Steve, JV, Shooter, Waterpik, Dangerfield, Maverick, Russo, Akbar

    Warm Up x10 IC – Merkins, IW, Self-Love, Grass Grabbers, SSH, Arm Circles F/B, Toe Touches

    Thang: F3 Kickball
    Count off 1’s and 2’s to form 2 teams. Run to the baseball field in teams, arrive at the field, plank up in teams to pick team names.

    Rules for Kickers

    Kick the ball and mosey around all bases without stopping while kicking team holds plank until the kick is launched. Modes of travel will change in each inning. Modification for runners is always a backwards run. When you score, you get 1 point and lead your team in 5 Wife Pleasers IC while the fielders do Nolan Ryans. Penalty exercises on outs, strikes, and fouls – 10 Australian Mountain Climbers (2=1) OYO while field does Nolan Ryans. No bunting.

    Rules for Fielders

    Ball is not in play until it touches the ground. When the ball hits the ground, fielders must do an exercise before they touch the ball – unless it is a pop fly. If a pop fly is caught, catcher gets to choose kicking team exercises x 5IC or 10 OYO. If ball is dropped on the catch, regular rules apply and exercises must be done before touching the ball. No pegging runners while running with blocks and no forced outs.

    Game
    3 outs or 1x through the lineup, no catcher, winner chooses exercise for losing team at the Flag.

    Pre-Game – The PAX lined up for the National Anthem by Metallica.

    Exercises for Kickers and Fielders
    Inning 1: Farmers Carry, Squat Hold and 30 Air Presses
    Inning 2: Brick Fly Runs, 20 Bobby Hurleys
    Inning 3: Rifle Carry, 20 Big Boy Situps
    Inning 4: Brick Hallelujah Run, 20 Diamond Merkins
    Inning 5: Bear Crawl, Renegade Row Merkins

    What really happened – YHC explained the rules clearly and effectively and it was decided the rules would be explained as we played. The idea is the fielders do exercises to give the runners time to score, assuming that all balls would be kicked in the outfield. That was not the case. By some magic, the balls were kicked into the players at the infield and just sat there. Someone mentioned very early on this would be a low scoring game. In fact, the first inning lasted about 20 minutes. Even the QIC forgot to do exercises sometimes.

    So we went to straight up kickball, regular rules, for the last 10 minutes and a new plan for the next game swirled around in YHC’s head.

    The final score was 9 to 7, Chico’s Bail Bonds took home the pride.

    We got back to the flag a little late, and Shooter prayed us out. Great to have Agent Carl with us, EH’d by Toto, who has been lost somewhere in Oz for the last year. Come back Toto!

    Count, Name, and Shooter prayed us out.

    Thanks for following my lead –
    SYITG, Akbar

  • Who’s got the Q? – from Mobydick

    I arrived, prepared with the deck of death, rocking to a 10 minute version of Prince’s “little red corvette”. I didn’t know that Moby picked up the Q, so after a bit of back and forth, we decided to do a round robin 4 corners. 5-10-15-20 reps at each corner. Burpees, knuckle pushups, freak nastys, leg raises, calf raises, lunge walk the entire parking garage, basically a burpee at each parking stripe, core exercises galore. And after 45 minutes, an epic beatdown was finished. Moby prayed us out, Shout Out to Speedy and all the other Covington High Lions graduating tonight. Y’all remember, Kick Ball tomorrow.