F3 New Orleans

Tag: Bushwacker

  • HardCORE in the Foggy Dew

    RunRangerRun is 50% complete, and according to northshore team 1 captain, Steve, we are in 7th place for runners nation-wide! The maverick machine, Amnesia, has taken sole ownership of team 2, and chugging along! With all of that in mind, YHC pulled in this gloom just in time to jump into the 2 mile pre-thang along with the other pre-thangers, as well as the pre-pre-thangers. With Butt Splice in the mix, there would indeed be a competitive pace man to chase.

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    The rest of the Saturday warriors were eagerly assembled in the hazy morning around the flag in anticipation of the beatdown in store for them. With the House of Steve under quarantine, Captain Core stepped in to cover Q.

    WARM O RAMA

    15xs IC:

    Cherry Pickers

    Arm Circles (forward 10/reverse 10)

    Imperial Walkers

    Torso Twists

    High Knees

    Slow Squats

    20 Merkins OYO

    THANG

    Mosied to the Gazebo for:

    20 Bay City Scissors – 8 count (horribly bungled in the case), with Flutter Kicks for 1-4 and Hello Dollys for 5-8

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    25 Irkins on the sea wall

    20 more Bay City Scissor (thanks to Zoolander for selflessly pushing the PAX;)

    Mosied to the far side of the fountain for:

    Big Os – on the sea wall, with legs extended, swing legs in on O. IC 10 counter clockwise, 10 clockwise

    25 Dirkins

    Partner up for:

    While P1 runs to designated tree 25 yards or so away and back to switch out, P2 does cumulative: 1) 200 Chill Cut Peter Parkers 2) 200 Freddy Mercurys and 3) 200 Gas Pumps (legs extended and in for a crunch)

    25 Freak Nasties

    10 Burpees

    5 Burpees

    20 Merkins

    Mosied back to the gazebo for:

    Guantanamo – circle up on your 6, legs straight up. each man take s a turn to go around the circle pushing legs down, as each man brings them back to the sky. Today’s exercise just showed that guys can turn ANYTHING into a competition!

    20 Paddy Cake Merkins – Head to head, partners do simultaneous merkins and alternatingly slap hands

    Image result for paddy cake push ups

    Mosey back to the flag for:

    25 Ic:

    100s

    Putins

    Little Manny Crunches

    Monkey Crunches – in sit-up position, crunch and reach for the outside of your ankles

    30 seconds each of: Plank, Chill Cut, Mission Impossible, Chill Cut, Plank, 1 hand- right arm up, 1 hand – left hand up, Back Plank (Heeeey Baby!), Freddy Mercurys

    Tanked Up has the anticipation building for his F3 party on March 16th and 2nd-timer, Shrimp Boots prayed us out.

    Great job done by a hardCORE PAX , with much appreciation for following QICs lead. May your activities of daily be preformed more steadily with your freshly worked core.

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  • NKOTB Valentine Run

    Image result for nkotb

    With no Shooter, Steve or Chewy, it was no “old guard” and all “new guard” (The Pelican being “mid-guard”?) on this chilly Valentine’s morning. With Ringo rolling in hot and a little late (but back to his customary F3 winter uniform), the PAX had warm ups already underway.

    20 IC:

    Toe Touches

    Imperial Walkers

    Torso Twists

    High Knees

    Abe Vigodas

    With RRR in mind, YHC had intended close to 5miles in the gloom, but given an odd assortment of excuses mixed with a dusting of miscommunication, while the route slightly altered, the distance remained the same.

    Coconuts and Garfield lead the pack, with Ringo and The Pelican covering the middle ground, and Waterpik and YHC pulling the caboose.

    With 10 minutes to Mary, we finished with: Downward Dog, Lizard Pose, Planks, Chill Cut Planks, Mission Impossible Planks, Right/Left Side Planks.

    Pelican prayed us out, and off we went to welcome the day! Thanks to Waterpik for hanging back with this stumbling fool, to Coconuts for swinging back for us mosiers, and to the PAX for following instruction, if not lead.

    I’m very impressed and proud of the new wave of consistency and leadership in F3 Northshore that has been built on the leadership and committment that each of us found already here when we were FNGs. I consider this group to be a valuable and integral part of my life, and the lives of its member. Always remember, WE are F3 Northshore. Without US, it does not exist.

  • Silence of the lambs!!!

    With Q considering a day of rest from running, I awoke to a message from Waterpic. He mentioned that if I was running to Grandmothers house he would join in along the way. That is all the YHC needed was the simple EH from Pic to silence those negative thoughts and hit the pavement. Besides RRR is only one month and the miles count toward a great organization.. Appreciate the EH and the accountability Pic.. We arrive at the AO with no movement in sight, shortly after Garfield rolls in primed and ready to go as always as the Pelican and Ringo emerge as well. Knowing the forecast to be calling for Thunderstorms throughout the day, Q figured we would see a sighting of Bushwacker. He monitors the weather like a young “Bob Breck” knowing all the details and patterns of southeast Louisiana, besides I also believe he gets tremendous joy out of making ridiculous post in fridged temps, Thunderstorms, high heat index, etc.. With the mumble chatter building YHC rallies the PAX to begin.

    Warmup

    All IC 15 Windmills, Mummy kicks, Toe Touches and Air presses. IC (10) straight arm, 45 degrees and 90 degrees.. Not sure if my geometry is accurate on that, but we will go with it..

    Thang

    Lindsey’s aka forties from the F3 list would be our first at the bus stop.. Exercise consists of 2 chosen movements always equaling a total of 40 subtracting 5 from the top and adding 5 to the bottom. YHC chose Merkins and Freak nasties. First set 30 Merkins followed by 10 Freak nasties. Second 25 and 15, Third 20/20, Fourth 15 and 25 and final 10 and 30. Although it’s only a 100 total of each the combination seemed to quickly silence the PAX. So much so that as we began our Mosey to the tunnel there was no chatter for nearly half a mile, then Ringo mentioned as long as he was ahead of Wacker he was good. To appreciate that comment one would have had to be there, no PAX wanted to be behind Wacker as he had earlier demonstrated that his previous days meal would not allow for him to keep the Silence so to speak.. Arrived to the tunnel where the PAX was instructed of our next routine. Quarter Pounder (add onions) except for you Wacker.. Broke into 2 teams of 3. Team 1 sprinted 25 yards and completed 25 Merkins returning back pedaling while Team 2 did Al Gores (reversed sequence), Team 1 50 yard sprint and 50 squats back pedaled while Team 2 held plank (reverse), Team 1 75 yard sprint 75 plank Jacks back pedaled while Team 2 did alternating lunges (reverse) and finally Team 1 100 yard sprint with 100 SSH while Team 2 did LBCs (reverse).. Moseyed back to AO with Garfield reminiscing of a Mickey Rork show and mentioning other moments from In Living color with Shhh NayNay and Jim Carey. Both scenes related to Silence that sometimes is broken without saying a word.. Arrived at the AO for a min of Mary low Flutter, high Flutter and Hello dollies..

    Count off, announcements (mentioning about the Ragnar in April), COT

    Pelican took the honors of praying us out!!!

    Appreciate the post gentleman and the accountability!!

    Till the next Gloom 👊🏻👍🏻✌🏻!!

    • The Extra Mile Is Never Crowded

      Unless, of course, you’re running in Old Mandeville, where there are always other running crews hitting the pavement before 0500.

      First off, t-claps to Coconuts for showing up with some reflective running schwag, instantly making the pax both safer and giving us that “seasoned runner” look (so that when the group of women doing a 6-minute pace passed us, they knew they were passing some serious men).

      Secondly, t-claps to Waterpik, who has posted to more than a few beatdowns while he rehabs his ankle.  He got YHC thinking this morning: would I show up if I couldn’t run?  Probably not.  Maybe the first week, but then the temptation of an extra hour of sleep (maybe 2 for an outta work hairdresser?) would be too much.  Pik leads by example and character like his is one of the biggest reasons why I’ve made F3 such an integral part of my life.

      The Thang: Once our new reflective bands had been properly secured, YHC warned the pax that we’d be skipping our usual warm-up in lieu of a little more distance: 4 miles rather than our usual 3.2.

      Today’s route:

      Back in time for a few flutters (30x IC) and a few merkins (20), before COT with Chewy praying us out.  Thanks for going the extra distance today guys, appreciate it!

    • Rise When the Rooster Crows (or, Do Monkey Humpers when the Rooster Crows)

      Granny’s house is the only real wild card in the northshore schedule these days.  While other AO’s maintain a consistent crew, Granny’s House can fluctuate greatly.  And it’s kinda nice not knowing what you’ll get – sometimes it’s 8-10 pax, other times it’s 2.  For two weeks in a row, though, it’s been a packed house.  Maybe because of the special appearances by Captain Sparkles?  Who can say.  But it was nice to have a solid number of men in the gloom this morning, up early enough to hear the rooster crow.   Literally.  That’s right, we have a rooster at Granny’s House.  (Or, at least, in the general vicinity of Granny’s.) 

      Warmorama (under the safe confines of the covered corridor, while the rain petered off): Toe Touches x15 IC, 10 Merkins, SSH x15 IC, 8 Merkins, IW x15 IC, 6 Merkins, Copperhead Squats x15 IC, 4 Merkins, High Knees x15 IC, 2 Merkins, Butt Kicks x15 IC.

      The Thang:

      This beatdown was a bit of a medley – less rinse and repeat, more mosey from COP to COP.  Our first mosey was through the woods over to the Marigny intersection for a quick set of Peter Parkers, Alternating Should Taps, and Parker Peters, all 20x IC.  

      Then onward to the Lamarque intersection, where the Pax circled up to perform monkey humpers while each man got a turn at 5x jump squats.  A neighborhood dog caught sight of Wacker humping and, well, let’s just say it’s a good thing there was both a fence and the dog’s owner came out to restrain him.  Between that and the rooster, it was pretty clear that it was time to move on,  so we moseyed quickly over to the Marsh’s pull-up bars.

      First up, a set of 7’s : 6 hanging knees-to-chest to 1 Sister Mary Katherine.  Next up, 20 squat / pull-up combos OYO.

      Another mosey, this time back towards Granny’s, but with a quick stop on Girod to circle up for Al Gore, while each pax quickly performs 5x IW’s.

      Mosey onward, until we were safely back at the trailhead, where YHC confidently explained how to do Bear Crawl Merkins across the length of the corridor.  Incorrect explanation, but done with great confidence so no one questioned it until about halfway through, when someone realized the count should be an odd number to correctly alternate our staggered merkins.  Regardless though, the pax seemed to enjoy.

      Another mosey, this time to the bus stop benches for: 10x Jump Overs, Freak Nasties x10 IC, Knee Ups R Leg x10 IC, Freak Nasties x10 IC, Knee Ups L Leg x10 IC, Freak Nasties x10 IC.

      Back to the start for a blast from the past, an old favorite that YHC had nearly forgotten (thanks Bushwacker for mentioning groiners and triggering a light bulb moment): an 8-count exercise known as Absolution.  It involves groiners, Makhtar N’Diayes, and plank jacks, and it’s a pain in the ass to count off. But we managed to knock out 10 of those IC and then finally finished up with a muddy Mary of: flutter kicks, high flutters, LBCs, crunchy frogs, and Putins, all 20x IC.

      COT and Captain took us out with a special prayer for Dan Ziegler, who was seriously injured in the Metairie condo fire over the weekend.  Please send your thoughts and prayers to Dan and his family.  And thank you men for the opportunity to lead!

    • NOLA No Call Beatdown – Northshore Edition

      It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

      Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

      Mosey….

      11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

      Mosey….

      With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

      1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
      2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
      3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
      4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
      5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

      Merkin Wave – with a twist

      All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

      Mosey …..

      Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

      Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

      Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

      Circle of Trust -Butt Splice prayed us out

      Great F2 at coffeterria afterwards.

    • Grandmother’s House has a roof

      CONDITIONS

      Weather.com predicted a 90% chance of rain at our AO this A.M. and Mother Nature delivered. No worries for the Pax at Grandmother’s House because our AO is an all-weather location whether it’s dry or raining

      THE WARM UP

      The assembled PAX warmed up with some active stretching. All exercises done IC.

      • Split jacks X 15
      • Toe touches
      • Abe Vigodas
      • Good mornings
      • Frankensteins
      • Steve Earles Copper head squat finished with hill billy
      • high knees

      THE THANG Crawlin’ and hoppin’

      Pax moved straight from warm-up into the Thang. (no moseying required) Pax performed 3 rounds of a sequence called “the Brenton” stolen from a nameless national exercise craze.

      First pax bear crawled for 100 feet and made their way back to the start by broad jumping. After every 5 broad jumps the pax dropped to crank out 3 burpees.

      Rinse and repeat 3X

      THE THANG Ciabatta time

      Pax worked through 3 ciabatta circuits of alternating between 30 seconds of doing work with 10 seconds to recover between sets.

      Don’t sweat me Disney, backblasts are fair use.
      • Supermans
      • Spiderman merkins
      • Sister Mary Katherines
      • Mountain climbers
      • Wojo squats
      • Alternating planks
      Wojo says train hard when you post and to never slack off on your help defense

      THE THANG Big Finish

      With no moseying needed to stitch together our work sessions, Pax were free to enjoy some bonus work when they finished their ciabatta sets.

      Pax capped off the workout with some lunge walking, duck walking and Mary.

      CountORama, NameORama, and COT

      Thanks to Chewy for closing out the COT with a prayer.

      MOLESKIN

      It was good to see 8 Pax posting at Grandmother’s House despite bad weather. Northshore AO’s are surging.

      Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

    • Presto Change-o!

      tick…tock…tick…tock…The countdown is on! THE most extreme and hardcore athletic event in the United States, if not the world will be here in less than 48 hours (as of the writing of this back blast). The best of the best of the best will descend upon the Mandeville Lakefront to face the brutal elements brought forth just in the nick of time by the obsequious mother nature. Tank tops – CHECK, freedom hammer – CHECK, blustery cold weather – CHECK…it’s GO TIME!

      WARM-O

      10, 15, or 20 of:

      toe touches

      torso twists

      high knees

      butt kicks

      fire hydrants

      scorpion kicks

      In order to get the running faithful of the city hall scramble a lil taste of the ivan route, QIC changed it up and lead the PAX down monroe, following the the loop, and up w. beach to the last bit o lakeshore dr. before heading back.

      MARY-ISH

      Waiting for the PAX at the AO was the legendary, yet sinister, DICE O DOOM! We each had a roll and , much to the relief of every soul assembled, there was no roll for 50 burpees!

      COUNT-O/NAME-O

      Chewy prayed us out. Thanks guys for following my crippled lead and best of luck to all who won’t be in FLORIDA saturday night!


    • Round Robin at The Gipper

      With our designated Q, Maverick, busy with his new 2.0, it was up to the PAX to deliver their own beatdown Wednesday morning at The Gipper. Go time arrived, the assembled veteran PAX disclaimed themselves silently, and then we got down to business.

      YHC initially took the lead with a warmup of SSHs, windmills, merkins, plank jacks, toe touches, seal jacks, imperial squat walkers and torso twists, all IC.

      Tanked Up! picked up the baton and moseyed the PAX to the back of the Taj Mahal where he administered a series of suicides – sprint/backpedal; shuffle there and back; and then old fashioned sprint there and back. Tanked Up! then ran us around to the front of the Taj Mahal, assembled us around the flagpole, and turned things over to Ringo.

      Ringo adopted Einstein’s “give the PAX an exercise to do while you bear crawl to the flagpole and back” routine and worked us over pretty good with merkins and various Mary exercises.

      After giving Einstein a little bit of his own medicine around the flagpole, Ringo then led the PAX to the front of the Justice Center for box jumps, the freak nasty, and step ups.

      Bushwacker took over at that point with a mosey around the Justice Center to the back stairs where we performed Irkins up the stairs, followed by bunny hops down the stairs. Rinse and repeat twice, descending with backwards bear crawls the first time and crab walks the next.

      Finally, Shooter mercifully took us back to the shovel flag for Mary: 45 seconds each of planks, Nolan Ryans each side, Rosalitas and finally Tanked Up!’s favorite, wife pleasers.

      Countorama, nameorama and Einstein prayed us out remembering our Southshore brother Terabyte and hoping that Maverick’s M and 2.0 are healthy and happy.

    • A Miscue at the Marsh

      This morning’s beatdown had no creative themes and no coupons were used. There were no musical numbers. And this backblast (probably) won’t have any rhyming couplets. And that is because this beatdown, though it was to be led by the always-reliable and always-creative Grundy, was, in fact, Grundy-less.

      But that was no problem with the crew the Marsh brings in these days. There was some Saints-Eagles chatter while we waited (Bushwacker reminding us that Grundy usually comes in hot), but alas, we eventually had to pull the trigger and YHC was the first to grab warm-up duties.

      Warmorama: Good Mornings, Toe Touches, Windmills, SSH, Seal Jacks, High Knees, (all 20x IC) and 20x merkins OYO.

      The Thang: Started with a warm-up run around the block to hit our 1 mile ISI challenge, then off to the pull-up bars to get to business:

      1st Set of 7’s: 6 pull-ups to 1 merkin, down to 1 pull-up and 6 merkins.

      2nd Set of 7’s: 6 hanging knees-to-chest to 1 burp-up (NOT to be confused with a burpo. Totally different and YHC knows the difference, totally.)

      Over to the rickety metal benches for some loud leg work:

      • Left leg knee ups, right leg knees ups, 10x IC.
      • Irkins 10x IC
      • Left leg Bulgarians, Right leg Bulgarians, 15x IC.
      • Freak Nasties, 16x IC
      • Box Jumps x10 (cut short, as we only intended to wake up the neighbors on Livingston, not the entirety of Old Mandeville).

      [Sidebar: All numbers above are entirely accurate, Wacker. Though YHC will admit he’s lucky that he does not have to be audited by Grundy (since, again, he was not there).]

      Over to the court for a round of: Monkey Humpers 20x IC, followed by bunny hopping half the court, bear crawling the rest. Rinse and repeat back.

      And finally some Mary: big flutter kicks, little flutters, hello Dolly’s, Freddie Mercs., all at or around 20x IC.

      COT, Pik prayed us out. Thanks men, enjoyed the impromptu lead! And thank you, Grundy – looking forward to tomorrow’s meeting with Sandy!