F3 New Orleans

Tag: Akbar

  • How to Not Win Friends and Influence People – from The Hammer

    On Friday afternoon, as my thoughts strayed from work, and found their way to my F3 brothers, I noted Bushwhacker’s bat signal that the Lakefront had no Q for the following day. Unacceptable! I leapt at the opportunity to lead such finely honed machines and volunteered to take the proverbial bull by the horns.

    Later that Friday evening, as Bushwhacker destroyed me in Pickleball while local pros Chewy and Nacho gave YHC pity looks, we discussed the following morning’s beatdown. Shortly thereafter, Zoolander texted to inquire if the beatdown would be “burpee heavy”, as he was already 2 scotches in. Apparently YHC’s reputation for continual, repeated, full body movement exercises is well-established because he later assured me he cut himself off at 5, though I thought I detected a faint Highlands brogue in his speech.

    Anyway, 15 strong, including FNGs (Xerxes and Snapper) posted. And away we go…

    Warm Up:

    SSH x 15
    Butt Kicks x 10
    Cherry Pickers x 10
    Arm Circles x 10
    I think one more exercise…

    Thang:

    Mosey towards the beach, stop at Noah’s Ark for 15 Derkins, 15 Irkins oyo…then continue to the beach for…the most intense Battle of the Poles since Jaworski and Bartowski faced off in the early 80s.

    We split into teams of 2, though this was an individual exercise. To quote those motivational sages of Rocky lore, Survivor, “Its you against you”, and “though his body says stop, his spirit cries, NEVER!”

    The Main Event:
    Descending ladder of 8 count body builders. YHC did this once in my spare time and hated it, so I knew others would feel likewise. It goes like this — Each 8 count bodybuilder consists of merkin, plank jack, and groiner movements, so we began descending rounds from 10 to 1.
    Round 1: 10 bodybuilders (Each bodybuilder required 10 reps each of merkins/plank jack/groiners). Thus, to complete this round, one would have done 100 of each movement (10×10).

    Good news: Each round descended by one not only in bodybuilders, but also reps of each movement, thus:
    Round 2: 9 BBs (9 of each movement per rep = 81 each of Merks/PJ/Groiners)
    Round 3: 8 BBs (64 merks/PJ/Groiners)
    Round 3: 7 BBs (49 each)
    …you get the picture. By the Round of 5, it was actually quite refreshing.
    For those that finished, like Sir Whacker, I believe that translated to 387 reps of each movement. (check my math)

    Between each round, we ran about 50 yards to tag a swingset pole and run back.

    We called it about 7:23, and did an Indian Run back to the flag. Said Pledge of Allegiance, and moved our minds and hearts upon the heroic men and women who gave it all so we have the luxury to recreationally torture ourselves. Though best known for one of the most annoying earworms of the early 90s, Billy Ray Cyrus got it right in his song “Some Gave All”:

    “All gave some, but some gave all. Some stood true for the red, white, and blue, and some had to fall. If you ever think of me, think of all your liberty and recall…some gave all”

    YHC prayed us out, lifting up brothers Hog’s Breath, Jose, and welcoming FNGs Xerxes and Snapper. Welcome guys!

    Thanks for letting me lead. It is always a privilege. God Bless!

  • Northshore H8! Practically Perfect in Every Way – from TurboTax

    21 PAX posted for the fourth semi-annual and second official Northshore H8! which, like Mary Poppins, was practically perfect in every way. The weather was great, the course was marked clearly and the PAX were motivated. Plus everyone knew that whatever we did it would be at least .01% better than anything the Southshore could accomplish. We have the Freedom Hammer to prove it.

    Anywho…we hit it hard. Reputations were burnished, feelings were hurt and everyone seemed to get their money’s worth. Several PAX completed eight laps and those that didn’t weren’t far behind. Except, of course, for Akbar who very conveniently was “injured.” YHC didn’t see any doctor’s note…just sayin.

    8 laps translates to 3.2 miles running, 550 yards of bear crawls, 36 burpees and 120 hand release Merkins. Not too shabby.

    So rest up for 6 months, guys, and we’ll test ourselves again in November. Thanks for letting me lead. Over and out.

  • Misty Morning after Mother’s Day – from Akbar

    6 strong on a rainy gloom at the Marsh this morning. It’s great to see the numbers back up again, missing regulars Russo and Hogsbreath. YHC and the PAX needed some sweating after all seemed to eat too much while celebrating our Mom’s yesterday. So we retrieved the hidden, waterlogged blocks and got to work.

    Warm up: SSH, Torso Twist, Peter Parkers, Grass Grabbers, Cherry Pickers, Arm Circles (front and back), & Imperial Walkers x 10-15 IC

    The rain let up for a bit so we moseyed down Livingston a couple of blocks, stopping for Hillbillies IC x 15.

    Thang

    Full body workout today accompanied by some classic rock tunes. 6 exercises, 1 rep each, add a rep each round

    · Alternating block merkin
    · Decline freak nasty
    · Block Curl
    · KB Swing
    · Shoulder Thrusts
    · Block Squat
    · WW2 Situp – Block holds feet, legs straight – right elbow to left knee, switcheroo

    The tunes started out with House of the Rising Sun (which is my 6-year-olds favorite song), Janis Joplin, and Boston. YHC noted that unfortunately they do not make music like this anymore. The Alternating Block Merkin brought back memories (or nightmares) of the Iron Pax we did in the field with Murder Bunnies.

    Finished up at 5:52 with each PAX getting up to 11-12 rounds in, and headed back to center court for some Mary

    Tempo Merkins, Leg Raises, Heals to Heaven, Hands to Heals, LCB’s and Crunchy Frogs x10 IC

    YHC prayed us out with intentions for Waterpik’s friend and thankfulness for us getting together today.

    Thanks for letting me lead fella’s

    SYITG, Akbar

  • #41 – from Cowbell

    YHC was due to Q and after a couple days off from being out of town, wanted to bring some heat. YHC thought back to a workout that will forever be burned in his memory and that is Rudy’s “40” workout after his favorite band U2. It’s an awful terribly wonderful workout that I remember as a big #crowdpleaser. It involved the brutal Okwata levee and U2 music.

    Well, The Gipper has no levees and doesnt know much U2, so we’ll leave that to Rudy.

    So, modify we must, to a parking garage and The Dave Matthews Band. How convenient that YHC’s favorite band has a song named #41?!?

    It went like this:
    Mosey to the middle deck of the parking garage for-
    Warm up
    8 count body builder X 10
    Plank-O-Rama:
    Peter Parker X 10
    Parker Peter X 10
    Mtn Climbers X 10
    Plank Jacks X 10
    SSH X 30

    The Thang: #41
    (Some of YHC’s favorite DMB songs playing in the background)

    Complete 41 reps of each exercise but breaking up into 11 reps then run up the ramp, 10 reps, run down, 10 reps, run up, 10 reps, run down and plank for the 6 and next exercise call out.

    Set 1: tempo merkins
    Set 2: monkey humpers
    Set 3: plank jacks
    Set 4: diamond merkins
    Set 5: low slow squats
    Set 6: American hammers
    Set 7: wide merkins
    Set 8: crunchy frogs
    Set 9: sister Mary Katherine’s
    Set 10: Burpees

    Due to time we ran half the distance starting on set 8.

    Ran back to the flag where COT was held.
    Turbo prayed us out.

    NMM:
    – F3/FiA Mixer tomorrow night at 1830 at the Covington Trailhead with drinks to follow at the Tap Room
    – ZOORICH CLASSIC this Saturday

    PS- @Bushwacker I wrote a BB on the day I Q’ed 😉

    Thanks for letting me lead!

  • What’s Tabata with you? – from Russo

    While I realize YHC is not the first to use that phrase when describing a pseudo-HIIT beatdown, it was certainly appropriate as a superstar pax of 6 knocked on Granny’s door this morning under pleasant (albeit warming) temps.

    Warmup (all IC, 12x to 20x)
    Seal jacks
    Grass grabbers
    Self love
    Toe touches
    Imperial walkers
    Cherry pickers

    Thang
    Trying to mix it up some, YHC deliberately stayed away from all things “Tunnel” and “Pilot House”, opting instead to rock around the block and give old Mandeville (well, at least every car that just HAD to turn onto Monroe) a Tabata show, 45 seconds at a time.

    Topics of chatter somehow included Humboldt State University, the date of April 20th, and Spongebob Squarepants.

    Standard mosey for one or two blocks in between the following, not necessarily in order or to scale:
    – 8 count bodybuilders
    – squat jumps
    – rower sit-ups
    – plankjacks
    – lunges
    – leg raises
    – shoulder tap merkins
    – suicide squats
    – hello dollys
    – T merkins
    – gas pumps
    – Peter Parker’s
    – LBCs
    – Calf raises
    – butt kicks
    – freak nastys
    – step ups (nicely in sync from Chewie, Zoo, and YHC)

    A mosey back home and a quick slalom through Granny’s columns closed us out.

    COT, Name o Rama, announcements, and a prayer from Hammer wrapped it up.

    Thank you to each of the gents posting this morning. It was another fantastic crew.

    Looking forward to Thursday’s F3/FIA mixer (6:30 Covington trailhead) and the Zoorich Classic on Saturday. SYITG

  • Surveying New Territory – from Mobydick

    Pax. BBQ, Turbo Tax, Barely Legal, Einstein, Cow Bell, Fletch, Akbar, Grover, Mobydick, Bean, ?

    The Gipper has posted all over downtown Covington for years. Today was new territory. YHC chose to forego the usual warmup circle and took the PAX on a cross town drag and carry. America was laid out by intrepid bands of surveyors that drug chains for miles to measure and note land marks while hauling their gear. The 11 man PAX devided into 3 teams with one 35 lb concrete block per team. A long heavy chain lay stretched out on New Hampshire street. The thang was for each man in order drag the chain one length end for end. It took 11 men two pulls each to get to the gates of Bogue Falaya Park. Mean while each team had to keep up with the chain while team carrying the block over head and lunge walking the 4 blocks to the park.
    Leaving the chain at the gate PAX with block still over head did a tour around the new pathway along the River and stoping at the benches for Derkins Squats Step ups and more Merkins with more lunge walking in between. The return to the Gipper dragging the chain. We must have made pretty good surveyors cause the end of the chain ended up right where it started.
    Not a lot of cardio but YHC found a couple of missing muscles the next day

  • Head, Shoulders, Knees and Toes – from Akbar

    4 HIM showed at the Marsh, picking a great morning to be up so early. Cool temperatures, no mosquitos, and a non-running workout. YHC is still having a little foot pain, so blocks were on the menu. I know, it’s surprising.

    WU: x20 SSH, arm circles front back x10, self-love x10

    THANG full body workout

    12, 10, 8 reps per set, slow tempo IC and OYO, 6 sets total

    Block Press, Freak Nasties IC

    Block row, Curls for the Girls OYO

    Shoulder Press, Block Squat OYO/IC

    Merkins, Tricep Raise IC, OYO

    Block Swings, Curls for the Girls OYO

    Alpo’s, Bulgarian Split Squat OYO, IC

    MARY

    Mountain Climbers – Tabata: 20s on, 10 s rest, 3 sets total

    Announcements: Last Thursday in April, F3/FIA at the Gipper, 6:30

    Count, Name, YHC prayed us out

    Thanks for letting me lead,

    SYITG, Akbar

  • Northshore 5 year convergence – from Waterpik

    What a great day it was, as today’s experience crystallized the essence of F3 in so many ways. YHC awakened, checked my phone and noticed a text from cowbell, inquiring on the status of the beatdown on behalf of the PAX from Nola who were preparing to cross the causeway. That was at 0455! T-Claps to those guys for even considering making the trip across for the convergence. After all, and unbeknownst to them, the causeway was CLOSED at the time due to the severity of the weather.

    And don’t forget Goose, who decided to make a surprise appearance and left his home in Thibodeaux at 0445, driving through rain storms, lightning, and thunder at a mere 45 mph on the interstate before encountering the closed causeway bridge himself. T-Claps to you, Goose, for your perseverance and your faith that F3 would stick to its credo of “rain or shine”. And that we did! It was really go to see you, Goose!

    And what about Jose and Speedy and Bushwacker, who showed up at 0600, ready for the pre thing on the Lakefront? Thanks for sticking around, guys, until 0730, and for your dedication to our Organization.

    And then, despite the horrific weather over night, 15 PAX showed up the beatdown! T-claps to all of you guys who showed up for the convergence. Without a PAX, we are all sad clowns. And thanks to F3 for giving me more than I have given to it! I am definitely a better man now than I was before. That is, more dedicated, more confident, more responsible, more faithful, more resolute, more grounded, and more and more and more!

    And here’s a prayer for F3 Nation, who has had a change of leadership and has very ambitious goals to keep growing, thriving, and adapting. Those will be no easy tasks, but my prayer is that they (we) will succeed. It’s because of PAX like YOU GUYS that I have confidence that WE can do just that.

    And by the way, there was a workout. It was much of the same. You know the drill, merkins, cinder blocks, Mary, COT, special intentions and Goose to pray us out

  • A Family Affair – from Akbar

    Yhc and Grover arrived at the Milestone Marsh 10 minutes early this gloom to a clear night, quarter moon, and 48 degrees. As Grover slept in the car waiting for go time, QIC walked around the AO stretching from the prior week of pain. As the clock got closer to 5:15, there was still no one in site. Most of us have been close to or experienced a no show, and the thoughts were swimming through at this time. But as the AO was perused, there were messages inscribed on the court in chalk: Work hard, work harder, strive, grind. Then Grover emerged from his nap and we got to work, a father/son beatdown that went like this:

    Construction:

    Mosey down to the lakefront stopping at each street.

    Karaoke 30 Werkins

    Butt Kick 25 Merkins

    Skips 20 T Merkins

    High Knees 15 Cobra Merkins

    Mosey 10 T Merkins

    Mosey 5 Diamond Merkins

    Deconstruction

    Mosey back to the Marsh stopping at each block for deconstructed burpees – starting at 7 and descending to 1

    Squats, merkins, groiners, squat jumps

    Mary: IC x 10 LBC’s, leg raises, E2k left, E2k right

    YHC prayed us out.

    Till next Gloom – Akbar

    Moleskin

    YHC remembered the Q on the way to Grandmas in Hattiesburg Sunday and had to pivot quickly to get something in place. Just so happens this beatdown was the next one on my list. Modification was in store after a week of block beatdowns, intense shoulder work, and pruning 8 trees on Friday – but after a big Easter meal the modification would not happen. So more chest and shoulders it was.

  • Watch your step? – from Shooter

    Ailing all week with the potential diagnosis of a broken foot YHC got the news Thursday he needed too go ahead and shed the boot 🥾 he had worn the previous 3 days.. Only problem now is the arrival and center stage monkey humper position of “Turbo Dawg” to lay out a Hershey squirt right in the center of the PAX. Which for whatever reason would find the PAX once again circling up around the damaged section of concrete for count and call and the addition of him emptying his bladder as if his territory was not marked up enough. “Watch your step!” Zoolander. YHC must have known the gloom would have presented these moments as Jose 10k arrived mentioning the fact of how his week started with a deranged axe 🪓 yielding fellow swinging it above head as the school week began. Be sure to ask him the next time you see him. As for the rest of us on top the parking garage we couldn’t resist the mention of #Floridaman by Russo to start reminiscing of the days of W&J broadcasting on B97 as Hammer recalls. The enormous “B” inflatable could be seen around town at car dealerships and on site broadcast events all around the Metro NOLA area and if there are still any 10% out there check them out on the 99.5 weekday mornings..

    Alright enough mumbling we can save for F2 at the Waffle House where the rest of the #floridamen meet before getting there assignments.. No judgement here just something I heard mentioned worthy of noting….

    Warmup
    All IC 10 Arm circles F/J, Cherry pickers, Toe touches, SSH, Windmills and Torso twists.

    Thang
    YHC parked his certainly Manly and always roomy Honda FIT a floor below with coupons for the beatdown. Stations were set with the dice of doom, jump rope, Ruck plate, the Black mystery bag, a wagon and a selection of light and heavy cylinder blocks..
    2 men alternate turns wheeling there fellow brethren up the ramp in the wagon completing a burpee at the top and returning for their pull back up. Rest of the PAX alternate through the station’s completing one arm plate swings, rolling your own destiny with the dice of doom, jumping rope, curls for the girls, squat thrusters, Tri-extensions and bag carries up and down the stairs.. Every man made it through each station and we finished with 3 mins to return the coupons to the FIT.

    We assembled back up top for countarama, namarama and COT with Russo closing us out in prayer.. Not quite sure why the PAX assembled back where we did, however I appreciate that we did because it certainly assisted with the naming of this backblast.

    Thanks for following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!!