F3 New Orleans

Category: Northshore

  • Hold it now, hit it – from Akbar

    5 strong today with the Wacker of all Bushes and Steve in the mix. Noticing that everyone brought gloves without a reminder, YHC felt like laying off the blocks today for a traditional mosey to the lakefront and back. Listening to the Beastie Boys song Hold it Now, Hit It! last week, a thought emerged and became a beatdown.

    Warm Up: IW, Cherry Pickers, Self-Love, Grass Grabbers, Arm Circles (f/b), SSH, Torso Twist x 10 to 20

    The Mumblechatter started early, slightly delaying the start of the beatdown, and kept up all the way past COT. Pixie Stix’s lacrosse, Grover’s graduation dinner and work, weekend plans, trips, Bush’s tower of doom, are firemen are stronger than policemen? Billy’s departure from Reigers (will he actually post one day?); Sandbar’s trek across the lake from Nola to the Marsh last week (should we go knock on the FNG’s door? Its’ only 3 houses down) Baby Yoda making Bush chase balls, and then him. Pickleball is getting serious – how about taking all the courts one Friday night? YHC’s anniversary spend the night party with mama, most of us need more time weekly with our beloved wives. On and on, one of many things to look forward to every Monday at the Marsh.

    Time to get to work:

    The Thang

    Mosey down to the lakefront wall stopping along the way. Start with a 10 count hold mid exercise, then return to the top for ICx10 each. Example: Hold Al Gore for 10 count, then return to the top of the exercise for Squats x10IC. Exercises are below.

    Mosey to the playground

    1. Chin up, Supine Pull up

    Mosey to the swings for plank tucks on the swing x10 IC no hold

    Mosey to the lakefront, stopping along the way for:

    2. Stone Mountain, Shoulder Taps
    3. Squats, Monkey Humpers
    4. Dirkin, Freak Nasty
    5. Irkin, Freak Nasty
    6. Stone Mountain, Shoulder Taps
    7. Squats, Monkey Humpers

    There’s inherent danger when passing counts off because you know some jackwater will mess it up. In this case, you guessed it, Bushwacker brought out his painfully slow count in an Irish/Scottish voice during Monkey Humpers. More pain, more gain though.

    Mary: Merkins with 10s hold, Hello Dolly x10 IC low, mid, high, LMC x20, finish with 100’s (Hello Hummingbird)

    Count, Name, and YHC prayed us out.

    Announcements: WW2 trek sign up by July 4th; Gnarly Nutria July 21st

    Thanks for letting me lead, always enjoy a Monday morning at the Marsh.

    SYITG – Akbar

  • Time to be a Big Boy – from Waterpik

    Crowds have been smaller than usual this summer at the various beatdowns around town with many regulars out of
    Town with family vacations.

    Circle up around the shovel flags to warmup, with SSHs, ACs, squats, imperial walkers.

    Mosey westward almost to the gazebo and the pax got down to business.

    First up were 11s with derkins on the sea wall and burpees at the street. YHC instructed the pax to bear crawl to the walking path, then jog to the street to do the burpees. On the way back the pax back pedaled.

    Only about halfway to the closing bell, YHC made sure everyone was a Big Boy. Partner up and do 3 sets of 20 Big Boy sit ups while partner holds feet down. Switch.

    Circle back up for a set of Al Gores. Sprinkle in some Peter parkers, and one footed and two feet hops. 15 minutes to spare.

    Last on the list for this downpainment was a set of 5s. Same as previous with Derkins and burpees as the exercises.

    With less than 5 minutes to spare, the pax moseyed back to the flags.

    Cot and thanks to Manny for praying us out.

    Thanks for letting me lead

  • B.O.M.B.S. with a Fuse – from Einstein

    Warm and humid under a full moon for the gathered PAX, this Friday morning, at The A1C

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, Toe Touch, Good Mornings, Seal Jacks, Shoulder Shrugs, Arm Circles, Butt Kicks, Swimmers, High Knees, Smurf Jacks

    Event: Set of B.O.M.B.S. with a fuse (run); partner up, one does the exercise, one does the run, flip flop keeping the total exercise count going
    50 Burpees, 20 yard run
    100 O’s (on your six tracing the letter “O” with your extended legs), 40 yard run
    150 Merkins, 60 yard run
    200 Big Boy Sit-ups, 80 yard run
    250 Squats, 100 yard run
    between each letter of the bomb, the whole pax does a 200 yard mosey around the paking lot

    The PAX: Akbar, BBQ, BlueNote, Einstein, Jose10K, Moby Dick, Russo, Shooter, Steve

    Count-o-rama, AKbar leads us out with a prayer.

    Thanks guys. Always fun to lead

  • There’s an outdoor shower at the Gipper – from Jose10k

    I need more Cowbell, wait, I any Cowbell. Cowbell was supposed to have the Q, yet he called an audible. Have no fear Jose is here to step up, and step up he did. Since I am now sounding like Bushwhacker, referring to myself in third person, I will get on to the workout. I was tossing around a few different ideas, but when there arrived only 6 participants I went with tabata: 45 seconds of an exercise, 15 seconds rest. I started us off, and then went around the group with each participant calling out a different exercise. Peacock, Waves, Slots, Blue Note, BBQ, and YHC were rolling when a very peculiar young man rode up on his bike. He was a mixture of a homeless man mixed with a meth head, crossbred with Joe Dirt. He was shirtless, tatted up (yet the tats made no sense whatsoever), and clearing on something. He proceeded to shower at the Gipper, brushing his long locks, while talking to himself. As a group we were all amazed that an outdoor shower existed at the Gipper. To which Joe Dirt’s distant inbred nephew replied “It feels so good, and that we should definitely each try it when we finished” Never a dull moment at a FIA/F3 beatdown. COT and BBQ prayed us out.

  • We ran!! – from Shooter

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Request honored – from Waterpik

    YHC got a text from Jose 10k asking if an extensive amount of running was planned for Monday morning’s beatdown at the Milestone Marsh. Just glad to have a hard commit, YHC would have let Jose lead the workout if he wanted.

    After a Brief warmup consisting of AC, SSH, GM, the pax quickly got to work grabbing the saturated cinder blocks from their hiding spot.

    Beatdown consisted of 4 corners with the pax carrying the coupon (walking) to each of the 4 blocks surrounding Lamarque and Livingston Sts.

    The pax stopped at each corner and did a series of exercises consisting of squat thrusters, presses, goblet squats, big boy sit-ups, leg raises, kettle bell swings.

    After 2 laps around the block, we hit the pull-up bars for 2 sets of max out pull-ups (that’s like 3 for me).

    Then it was off to center court for mary.

    COT and YHC prayed us out. T-Claps to F3 Nola’s Sandbar who posted for the workout, even though his NS friend who was supposed to show up as an FNG stiffed his buddy due to a “cold.”

    Have a good week, guys.
    Thanks for allowing me to lead.

  • Whole Lotta Mosey – from Akbar

    YHC arrived a little early to check the stairs up to the Pilot tower, making sure they were dry enough and no modification would be needed. Russo arrived and sat down to put on his shoes as Snapper walked up. Chewy brought an FNG, a Navy guy who’s on his way from California to Tampa. 5 it would be.

    Warm up x12: SSH, imperial walker, hillbillies, arm circles (f/b), self-love, 10 merkins OYO.

    Short mosey to the Pilot House stairs. 25 reps then run up and down the stairs until finished

    Werkins x50; Shoulder Taps x 100 (1-1)

    Lunge walk mosey to the end of the corridor for Hallelujah Squats (hands up in air) 25 each ,then slalom the length of the corridor and return. Rinse and repeat for 150 total reps.

    Lunge walk mosey to stage, circle up for Stone Mountains IC x20

    Mosey to the end of trailhead for Stirkins x 10 on the wall. Step up each leg, then an Irkin = 1

    Mosey to the gate for These Things. Waterpiks exercise of bodyweight triceps extensions leaning against the gate. He couldn’t think of a name for it and just called it These Things – and it stuck.

    Mosey back to the stairs for Mary, passing the wall by the bathrooms which always reminds me of a brutal Shooter beatdown. We took off our shirts, balls to the wall and then you had to put your shirt back on. I think only Cowbell and Jose10k accomplished it.

    Mary

    Back at the Pilot House for rinse and repeat of the start. Exercise x 25 reps, run up and down the stairs until finished.

    Wife Pleaser x 50, E2K x 100 (50 each knee)

    Circle up for hello dolly 3 ways. Low, mid, and high dolly’s x12

    1 minute lay on your back and stare at the sky

    Heels to Heaven x 10

    Count, Nameorama – Welcome FNG Yeah Yeah (because he says yes to everything).

    COT – Russo prayed us out thinking of Uncle Jimmy and Jose 10K’s mom.

    Til next gloom!

    Akbar

  • Rock me like a…post tropical cyclone? – from Russo

    Pax of 11 braved the 14 mph gusts and one major squall lasting 3.4 minutes at Granny’s this morning. YHC arrived early to do a little chalk drawing of the day’s activities and Hammer was already ready to get going.

    Warm up (all IC, 10-15x each)
    – seal jacks
    – imperial walkers
    – cherry pickers
    – high knees
    – windmills
    – arm circles

    Thing before the Thang
    Never one to shy away from a good mosey (ahem), YHC led a slow mosey around the warehouse and back through Granny’s columns (where Hammer had flashbacks to 1986 in the Lakeside mall arcade lining his quarters up to challenge any and all comers to Centipede).

    In tribute to Shooter and his reluctance to get calf implants, Pax did calf raises up and down the pilot house (3 for each step).

    Thang
    Ladder: (A) 10 exercises, descending rep count from 10 to 1
    (B) 10 rounds
    (C) 10 different starting exercises, so theoretically 55 reps for each movement, 550 total (MATH!!!)
    (D) Rotate clockwise positioning so each person calls out the next rep count and exercise

    – merkins
    – scissor kicks
    – jump squats
    – crab cakes
    – plank jacks (2 is 1)
    – big boy sit-ups
    – sister Mary Catherine’s
    – monkey humpers
    – shoulder tap merkins
    – crunchy frogs

    Post-Thang Thing
    Continuing with the theme of 5 (at marked market position 55 as noted by Chewy), YHC fondly remembers when Arby’s would fill up a growing boy with their “5 for $5” so pax did 5 reps of 5 exercises
    – freak nastys
    – circle ups
    – groiners
    – leg raises
    – suicide squats

    A plank for a minute or so of remaining time closed us out.

    COT, count, name o Rama, and prayer wrapped things up.

    A few reminders:
    (1) FIA/F3 mixer this Thursday!
    (2) Jose is shooting for 15 at the A1C on Friday!
    (3) Gnarly Nutria is scheduled for 7/21
    (4) Planning trip to help out our brother Goose down in God’s other country (Thibodeaux) on 7/24

    BONUS set list from this morning:

    Nutshell – Alice In Chains
    Over the Hills and Far Away – Led Zepplin
    The Zoo – Scorpions
    Broken – Seether
    Money Talks – AC/DC
    Psycho Killer – Talking Heads
    Policy of Truth – Depeche Mode
    Wheels – Foo Fighters
    Little Things – Bush
    Dead Man’s Party – Oingo Boingo

    As always, thank you all for joining me, letting me lead, and helping with that task throughout, but mostly for continuing to entertain me as we make sweat angels. SYITG

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen