F3 New Orleans

Tag: Bean

  • MaryAnne’s Mayhem at The Gipper – from TurboTax

    Some guys liked Ginger best, but YHC always found himself in the MaryAnne camp with the Professor. Until this morning in the Gloom, that is.

    The Gipper PAX tackled the latest and last installment in the 2021 IronPAX challenge, MaryAnne’s Mayhem. 52:30 minutes of hard work. YHC doesn’t remember anything of that nature happening on Gilligan’s Island but maybe he missed something. 200 coupon curls, 175 body weight squats, 150 OH coupon presses, 125 coupon swings, 100 Merkins, 75 coupon thrusters, 50 Bonnie Blair’s, and 25 blockees as well as multiple 25 yard runs and burpees were the order of the day. Everyone made their downpainment on the day and got their money’s worth this morning.

    Thanks for letting me lead guys.

  • IronPax week 1 – from Akbar

    8 strong this morning for Week 1. YHC proctored and DJ’d while 7 went to work. Cowbell dropped by after his run for some F2. Finishing times were:

    Bean 35.10
    BBQ 43 (modified)
    Jose 10k 43 (modified)
    Einstein 44.15
    Barely Legal, Moby Dick and Maverick were close to finishing but had to bolt early.

    YHC prayed us out with thoughts of safety and thanks for all those coming in to help in IDA recovery from out of state.

    Lakefront is 2nd IPAX of the week with separate Q for those already completed.

    SYITG – Akbar

  • 21-15-9 – from Akbar

    YHC had 2 beatdowns in mind and was on the fence about which workout to do all the way to the parking lot. Would it be 21-15-9 or a block grinder? Figuring we’ll have plenty of block work the next month, 21-15-9 it is (with a little block work too).

    WU – 20 x SSH, Grass Grabbers, IW IC; Self-Love x 10 IC

    Thang 1: 21-15-9 reps each set. First 2 exercises are always Merkins and Squats

    Set 1 21 Merkins, 15 Squats, 9 Australian mountain climbers (BTTW position). Mosey to benches at justice center.

    Set 2 Freak Nasty, mosey to next concrete stairs

    Set 3 Sister MC. Bear crawl to top of stairs

    Set 4 Monkey Humpers, run downstairs, back up, lunge walk downstairs, lunge walk up, bear crawl downstairs

    Set 5 Calf Raises, mosey to benches or somewhere for triceps

    Set 6 Freak Nasties

    Thang 2: 21-15-9 block work

    Set 7 21 block rows, 15 curls, 3 dirkins – rinse and repeat for 3 total sets

    Set 8 21 Tricep raises, 15 Chest Presses, 9 Goblet Squats – rinse and repeat for 3 sets

    Recover, back to flag for Mary

    LBC, Hello Dolly, E2k right/left x20; Leg raises x 10

    Workout called, count-o-rama, name-o-rama

    Announcements: Kickball at St Pauls with FIA Thursday. YHC 2 year anniversary Saturday

    Great work today guys, thanks for letting me lead – Akbar

    NMM

    21-15-9 is a standard count for crossfit, and there are many variations. I believe the standard is to do 21/15/9 reps of each exercise AMRAP for time. Russo would know that each of those numbers are divisible by 3, so you could vary by 3 sets of 7 and so on. Too confusing for a guy who can’t even add ISI numbers without a calculator. Great to see Yellow Snow out again for his 1st Gipper beatdown.​

  • Tour De Covington – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hill Billys, Shoulder Shrugs, Imperial Walkers, Swimmers, Grass Grabbers, Seal Jacks

    Thang:
    We did various and sundry (excuse the tautology) exercises, all over town

    The PAX: Akbar, Barely Legal, BBQ, Bean, Einstein, MobyDick, Shooter, Tanked-Up, The Hammer, Turbo-Dog

    Count-o-rama, Barely Legal leads us out with a motivating prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • Iron PAX Prep – from TurboTax

    The Iron PAX Challenge 2021 is now on the calendar for September so it was time for some coupon work this morning at The Gipper. Eight veterans and one FNG put in a quick warmup of SSHs, Mountain Climbers, Seal Jacks, Peter Parkers, Toe Touches and Parker Peters, then it was time to grab a coupon and head over the Boatyard for some work.

    YHC set out four markers with the PAX’s help, each 10 yards apart, and then we began Round 1 with a Farmer’s Carry of our coupon to the first marker, back pedal to the starting point, jog forward to our first marker; Farmer’s Carry with our coupon to the second marker, back pedal to the starting point, jog forward to the second marker, etc. Multiple rounds ensued consisting of OH carries, Rifle carries, Manmakers to OH carries, Murder Bunnies, Bear Crawl pull throughs, all with our coupons of course, with skips, carioca, bear crawls, back pedals and jogs in between.

    Countorama and nameorama upon our return to the Shovel Flag. Welcome FNG Dribbles! You might see Tinkles in the OR. Barely Legal prayed us out.

    Thanks for letting me lead guys. Solid work this morning.

  • Core Crusher and Flickerball – from Zoolander

    from TruCoat…”15 assembled Saturday at the North Shore Lakefront for a multi-phase workout and coffee. Following a short warm-up, the group conquered a 15 minute core toning medley of mountain climbers, V-ups, supermans, squats or jump tucks, and side touches. After a short mosey and 6 rounds of merkins with a soccer ball twist, the group divided and faced off for a 25 minute flickerball match. The Masters, led by Tanked-Up, and the Seniors led by very-soon-to-be-30 Grundy sprinted back and forth the long field trading scores. In the final moments, the Seniors’ secret weapon, 12 year old Baby Yoda, scored with a laser shot to the back of the goal. Bean made the highlight reel with impressive defense and Bird fearlessly recovered balls out of Lake Pontchartrain, proving gators, rough seas, and the possibility of a double dose Z-pak were no match for this aquaman. The game drew a few spectators, possibly to admire the elegant passing among the sides, or more likely, hypnotized by bare-chested Bushwacker wearing a much too small youth pinny. A good time had by all! ”

  • 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 👊🏼👍🏼✌🏼!!

  • You Get What You Pay For – from TurboTax

    You get what you pay for. That means one thing when buying a watch or refrigerator but quite another at an F3 Beatdown. The F3 downpayment on the day is measured in effort and sweat and, make no mistake about it, you do indeed get exactly what you pay for.

    So after a quick preliminary warmup of toe touches, shoulder taps, seal jacks, Peter Parkers, SSHs, and Parker Peters, the Gipper PAX made their way to the courthouse, completing the warmup upon arrival with an inchworm walk up the alley.

    Mosey to the top of the courthouse parking garage where we partnered up. Each team worked on completing 100 burpees, one partner knocking them out while the other backpedaled down the ramp and then ran back up to relieve his partner.

    Then to the Veterans Memorial where the partners attempted 100 hand release Merkins coupled with strict lunge walks.

    On to Oak Alley for 200 body weight squats, crab walks and bear crawls.

    And wrapping things up with a stop at the courthouse benches on our way back to the Shovel Flag. A couple of broad jumps combined with partner back to back Al Gores.

    Nameorama and then BBQ prayed us out. Great job this morning guys. Thanks for letting me lead.

  • Unofficial Start of Summer at The Gipper – from Einstein

    Warm and humid for the gathered PAX, this Wednesday morning at The Gipper

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, HBillys, GMornings, IWalkers, SShrugs, MKicks, Swimmers

    Event #1: Partner up for a running count of 50 box jumps, 100 lunges, 150 skater hops. While one partner exercises, the other runs the courthouse stairs up, and around the half block, then trade places.
    Event #2: Atop the parking garage, 1st and 10, with 10 burpees, sprint, 1 merkin, jog back, then 9 burpees, sprint, 2 merkins jog back,…etc; ad nauseam

    The PAX: Akbar, Barely Legal, Bean, Cowbell, Einstein, Moby Dick, Nacho Libre, Mr. Shooter, Turbo Tax

    Count-o-rama, AKbar leads us out with a prayer.
    Thanks guys. Always fun to lead

  • Arms, Legs, Core and Funk – from BBQ

    Arms, Legs, Core and Funk. The weather cleared but the beat down stayed under the roof at The Gipper. Warm ups were side straddle hops, grass grabbers, wind mills, regular and inverted imperial walkers, regular and inverted Peter Parkers. Self love, arm circles and cherry pickers. Arm work outs with coupons were curls, military press and rows or kettle swings. Legs were Al Gore meets George Thoroughgood, Bonnie Blair’s and squats. The reps for each exercise was 10,15, 20, 15,10 and 5. Core work of of 20 reps each. Freddie Mercury, Flutter kick, American hammer, leg raises, scuba Steve, Einstein’s leg and arm stretches, LBC’s and crunchy frogs. Music was added for the crunchy frogs. Cow Bell led to “ Get the funk out of my face” by The Brothers Johnson. The 1977 disco tune turned the last exercise into the funky crunchy frog and for a moment it was F4! Fitness, Fellowship, Faith and Funk! Fletch prayed us out.