F3 New Orleans

Tag: Akbar

  • Blockheads – from TurboTax

    Seven blockheads with a combined age of over 370 years posted at The Gipper this morning. Bean and Cowbell usually lower our average age, but they both fartsacked. So we beat ourselves up without them.

    Warmup of Merkins, Seal Jacks, Peter Parkers, Side Straddle Hops, Mountain Climbers, Imperial Walkers, Shoulder Taps, Hillbillies, J Lo’s, and 10 burpees then we grabbed our blocks and headed over to the Boatyard for the main event.

    3 cones 15 yards apart.

    Partnered up and partner one carried both partners’ blocks 30 yards to the 3rd cone and back while partner two performed burpees, flap jack until the partners reach 50 total burpees.

    OH carry with 50 hand release Merkins.

    Bear block crawls with 100 Bobby Hurleys.

    Lunge/frog jumps with block around the worlds.

    Bear crawl/jogs with block figure 8s.

    And between each round we hit some agility drills and sprints with a grand finale of two all out sprints before heading back to the shovel flag.

    Great work this morning guys. Pretty good for a bunch of old dudes. Thanks for letting me lead.

  • 7-11 – from Akbar

    We know it, and love it. It has history, nostalgia, good memories of childhood or yesterday. We may have had our first illegal drink or magazine here. It’s been in epic movies like Heathers, Fast Times at Ridgemont High, Harold and Kumar Go to White Castle, and Clerks. But we didn’t go to 7-11 today, the 7’s and 11’s came to us. .

    Conditions:
    WU: 37, feels like 31, no wind thank the Lord

    Warm up:
    x10 IC SSH, Toe Touches, Wind Mills, Butt Kicks, High Knees, Arm Circles (F/B)

    Thang: 7-11
    7’s Pull ups, Merkins at the playground
    7’s Mosey to Lakefront stopping at intersections for Squat, Plank Jack

    11’s at the wall. Irkins, Freak nasty, high skip
    11’s at Rips: Calf Raises, Rocky Balboa’s on stairs

    7’s Mosey back via Noah’s Ark, stop at intersections for LBC/ Wife Pleasers.

    Mary LBC x 10 IC

    Count, Name, Hammer prayed us out.

    Announcements: Krazy Ivan Feb 8th. Run Cajun Run Feb 1st. Get your teams together.

    Nake Man Moleskin:
    Great conversation with Hammer as always. YHC was sore from last weeks beatdowns, so we took it easy today. The only man on the lakefront happened to walk by during wife pleasers – hope it made his day.

  • And that’s a wrap for 2021 – from Mobydick

    Pax: Einstein Waterpick Hawgs Breath BBQ Jose 10K Ackbar Mobydick

    A perfect December morning…if we were in Miami 72 degrees and a light breeze for a New Year’s Eve. Since YHC, Mobydick, is not a big fan of running Waterpik had to make do with a focus on Core and upper body. After a brief warmup with 20x Ic SSH Grass grabbers Self Love High Knees
    The Thang began with a circle up. 10x Merkins. Staying on the deck pax flips on your sticks for 20x IC Leg Lifts.
    Pax rolls to right and OYO 10x Diamond Merkins. OYS and 10x IC Hello Dollies
    Roll to the right and 10x OYO Diamond Merkins Flip OYS 10x IC Rosalitas.
    ROLL right and 10x OYO Wide Merkins Flip and 10x IC Freddy Mercury.
    Roll right 10x OYO Shoulder Taps flip and 20x LBC Recover.
    Since quality over quantity was the theme PAX Lunge walked with Knee touch 50yds’.
    A little breather taken by back pedaling 50yds’, side shuffle right 50yds’ Side shuffle left 50yds and back pedal 50yds to return to start.
    A brief mumble chatter and on to iso. 1 minute of Al Gore down low hugging the tree close to the ground. Followed by 1 minute Regular Plank. 1 minute of Left Plank. 1 minute of Right plank.
    Another round of Back pedal/Shuffle. Lead up to close with some more stretches Self love, up high, down low then Toe touches legs straight and stretch it out and some windmills Last one 10 Dirkins.and COT

  • Nashville Grinder – from Akbar

    8 plus YHC in a warm gloom this morning, completely opposite from the first time I experienced this beatdown in Nashville 2 years ago – 17 degrees and snowing. The results were the same, we all got better today.

    Warm up: ICx 10-15 SSH, Self-Love, Imperial Walkers, High Knees, Grass Grabbers, Arm Circles (f/b)

    The Thang went like this:

    6 exercises, 10 reps each. Once completed, run to Beck N Call and back or block carry around the Gipper. Return and add 1 rep each round.

    Squat Press
    Derkins
    1 arm block Row –
    Tricep extensions
    Squrls – Squat + Curl
    Block hold leg raise

    There are advantages and disadvantages on the run or carry. Some stuck with 1 or the other, some mixed it up. Most got 6-7 rounds in, 400+ reps. We went until 6:40, returned the blocks, and it was time for 3MOM.

    Mary: IC x 10-15 Leg raises, Hello Dolly, Rosalita, LBC

    Count, Namorama, Zoolander prayed us out.

    Announcements:

    – Tanked Up has New Year’s Day Lakefront Q, 6:30am
    – Krazy Ivan, Thursday Feb 3rd, 8pm Lakefront
    – Run Cajun Run starts Feb 1
    – Franco’s Ice Man Dip and Dash. 10am at Franco’s

    Was great to Q the Gipper again, thanks for letting me lead,
    Akbar

  • Holiday calories -BAM – from Waterpik

    YHC felt the need to work off some Holiday calories after a week of Big meals, late nights, desserts, beer, wine, and cocktails. The holidays—YHC enjoyed a bit of it all, and they’re not over yet. But, alas, it was time to get back to work, including “work in the gloom”

    After a brief warmup, YHC led the pax through a benchmark beatdown that was intended to be reminiscent of the origins of the milestone marsh- started by butt splice.

    One minute of AMRAP merkins.

    One minute of AMRAP big boy Sit-ups,

    1 mile timed run down to the lakefront’s sea wall and back. (Hence the moniker, milestone marsh)

    Back at the AO, it was time for 3-6-9. Thank you shooter.

    Pull-ups, burpees, merkins. 4 sets total.

    Close out by heading to center court for some mary.

    cot and thanks to Akbar for praying us out.

  • Die Hard is a Christmas movie! – from Jose10k

    Warm-ups: ssh, self love, grass grabbers; windmills, high knees

    The thang: After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. Once the pax was finished we ran 1 lap around the entire courthouse. This is when the terrorists almost took out Grundy (asthma attack) and where we picked up some extra help from Miles Davis posting from Mississippi. We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.
    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 15 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and cowbells favorite: crunchy frogs.
    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Side not, ac duct crawling no fun when you hit the acorns. Mosey back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 10 count, then did 30 Superman’s (he did fall 30 stories) .back to the stair well to do 5 calve raises each to the top. And time was up. Cot, Russo prayed us out. Thoughts and prayers to Zoolanders friend. And to further celebrate the heroics of John McClain, a yell of Yippie Ki-yay Motherfu**er. Thanks for letting me lead gentleman

  • 51 – from Akbar

    Another year in the books as YHC turned 51, joined by 8 HIM who woke up early Monday morning – some after Sunday’s Nightmare Before Christmas. The theme was 51 on paper, 5 sets, 5 exercises 10 reps each, with the last exercise being a 10 second hold. Sometimes paper doesn’t translate in reality so there were some modifications.

    Tunes accompanied courtesy of Grover’s Camp playlist.

    Rd 1: Block press, shoulder taps, squat press, Alpo’s, 10 count mid-way hold.

    Rd 2: Block row wide, block row narrow, supine row, renegade block row L, renegade block row R. 10 count hold.

    Rd 3: Merkin, chest press wide, chest press narrow, right arm single block press, left arm single block press, 10 count hold.

    Rd 4: Block curl wide, block curl narrow, forearm curl, left arm block curl, right arm clock curl ( the single arm curls did not happen). 10 count hold

    Rd 5: Diamond merkin, overhead block extension wide, overhead block extension narrow. 10 second hold.

    Mosey to the stop sign and back, circle up for Mary

    Squats x 20, Lunges x 20, LBC – leg raises, dolly x10

    Count, Name-o-rama, and YHC prayed us out with thoughts of focusing on unselfishness this week and thanks for accountability.

    Thanks for letting me lead, it’s always a blast.
    Akbar

  • No Bricks Were Harmed During This Beatdown – from Steve

    Pax of 8 over at Granny’s yesterday morning, including a new face , Pass Interference. This guy Q’d his farewell Q on Thursday in Atlanta only to then move down to Pearl River over the weekend and post at Granny’s on Tuesday? Huh. Impressive. Also impressive are Granny’s numbers lately. It’s hard to say exactly, what with the lack of backblasts and all (I don’t wanna hear it, Akbar!), but YHC would say it’s been 7 pax or more for over two months. What caused this sudden resurgence? Russo’s number-themed beatdowns? Or maybe Zoolander’s continued efforts to grow the pax finally paying off? Or maybe it’s Granny’s recent facelift? (She’s all dolled up with Christmas lights these days and has a new splashpad – which feels like two years in the making and hardly looks different.) Who knows, but regardless, it’s great having a bigger group out there.

    Anyhow. The beatdown.

    Warmorama: SSH, good mornings, IWs, hillbillies, arm circles, windmills, seal jacks, 10x IC. Usually I stretch this out in anticipation of a Cowbell – arriving in Cowbell time – but no need to today. He clipped the curb coming in five minutes EARLY.

    Thang:
    Started off making the block, stopping twice to do 10x kraken burpees.

    Then onto an incredibly well-organized circuit including “shit brick sliders,” which a visiting pax (from Birmingham?) brought down to us a few years back. The man on the sliders would be a timer, taking two bricks and sliding them down the trace in a bear crawl-like position until he made it through the tunnel of lights. Run the bricks back, and the everyone rotates. Clockwise. Or counter clockwise. Doesn’t matter, Akbar is gonna do what Akbar wants to do when it’s this early in the morning. The other stations might have been:

    Lunges
    Leg raises
    Merkins
    Freak Nasties
    Situps
    Jump squats
    Suicides

    Unbelievably, the bricks survived (Pik took it easy this morning). But we did leave some red chalky streaks down the trace that give a little horror vibe to all of the otherwise festive decorations at the trailhead. Anyway, after everyone got a taste with the bricks, we Lt Dan-ned our way down the trace until we reached the bus depot, where we stopped for one final set of 10x kraken burpees.

    Two minutes to spare for a rapid fire set of leg raises, dollies, rosalitas, lbcs, and freddies.

    COT where we informed Pass Interference of the upcoming Braveheart screening, Mathlete Q, and Nightmare Before Christmas. Pik prayed us out. Thank you men for the post and the push, it’s always a pleasure.

  • Inaugural Fire Fighter Challenge – from Bushwacker

    Since April 27 of this year YHC has been, for better or worse, persona non grata around the F3 northshore. I’ve done my best to show my face at least enough so that yous guys don’t forget what I look like. The Wacker of bushes has been on a journey to become a community servant as a Wacker of Fires. And thus, the long awaited, highly anticipated Fire Fighter Challenge has arrived!

    During academy, and from time to time on shift, we don our turnout gear – boots, pants jacket, hood, helmet, and mask – and go “on air” slinging a self-contained breathing apparatus and 4000 PSI air tank onto our backs – up to 80lbs! We then perform a series of strenuous activities which test our strength, stamina and endurance. And so it was with great preparation and only last minute planning that YHC brought to the men of the Lakefront a facsimile thereof as well as could be expected in the gloom. And, perhaps, a tradition was born?

    WARMORAMA

    In increasing reps starting with 12 (excepting for supersticious 13):
    SSH,
    High Knees
    Butt Kicks
    Cherry Pickers
    Windmills
    Fire Hydrants

    THANG

    We mossied to the gazebo for a few quick rounds of Merkin Waves and Squat Waves. This allowed for 2 things: QIC’s opportunity to count PAX for teams, and one of our resident byciclists, Turbo, to catch up to the crew.

    We then mossied to the shaft where, thanks to help from early birds Steve, Shooter, and Waterpik, the field was set! Breaking up into teams of appx. 3 the PAX lined up, each at a station including the Tire Toss, the Ax Chop, the Tire Flip, the Tire Drag, the Tire Pull, and Moby Chain Drag. While P1 was tackling the task, P2 & P3 was doing a specified exercise, including LBCs, Flutter Kicks, Mnt Climbers, High Knees, Leg Lifts and Gas Pumpers.Somewhere along the way, Waterpick split the massive log, and in a temper tantrum over having not been he who split the mighty oak, the lugubrious Shooter shattered the hickory handle of the ax! There was continuous conversation as men of all ages and capabilities gave it their all battling amongst a sea of black rubber with shimmerings of silver links, all covered in the grassy morning dew. After a couple of rounds, proving to edict that many a hands make light a work, the PAX loaded all the coupons back on the trailer from whence it came, and back to the flag we mosied.

    MARY

    With 3 minutes to spare, it was on your 6 for 20 Putins IC, 20 Flutter Kicks IC, and 100 100s OYO.

    COT

    Count and name-o-rama before naming FNG Dangerfield. Turbo prayed us out. (and Cowbell made it just in time for “Amen”)

    Gentlemen, it was a pleasure that I’ve missed, being back in the main event, and I want to thank ll of you for making F3 Northshore what it is, and allowing me the humble honor of leading you bunch of yahoos through a taste of a new chapter of my life.

    SYITG

  • Ladders and Stars – from Akbar

    4 at the Marsh today for some ladders. An unusually quiet Bushwacker shuffled up to center court looking half asleep and frozen. Conditions were clear, cold, and delightful.

    Warm Up: SSH IC 20, Grass Grabbers, Self-Love, Imperial Walkers, Butt Kicks, Arm Circles F/B IC x10. 5 & 10 Merkins, 5 Air Squat Presses OYO

    Thang:
    Mosey the big block to the Lakefront for stargazing, then to the Wall, Rips, and back up Noah’s Ark. Climbing the ladder along the way from 5 reps to 25 reps in 5’s. Merkin/Air Squat Press to the Lakefront Wall. Irkins/LBC’s at the wall. Calf Raises/ Supermans at Rips.

    Descending Merkin/Air Squat Press in reps of 25, 20, 15, 10, 5 on the mosey up Noah’s Ark to the Marsh. Irkins IC x20 on the picnic tables.

    Mary: LBC IC x20, Leg Raises IC x10

    Announcements: Firefighter challenge Dec 11; Nightmare before Christmas Dec 12. Braveheart screening at Whackers 12/16 5:30

    COT: YHC prayed us with thoughts of Hope for the week.

    Thanks for letting me lead guys! Akbar