F3 New Orleans

Tag: Bushwacker

  • Yes, but before you were Grandma’s boys….

    like a day before…you were Good Ole Boys. See proof below.

    good ole boys doing air presses
    circa Jan 09, 2019 6:00am


    Conditions: dawn-ish, cool, wind – 2 knots out of the northwest

    Disclaimer: Ich bin kein…

    Warmup: all 20xIC; side straddle hops, toe touches, imperial walkers, good mornings, arm circles, smurf jacks, ice-skater hops, hill-billys, lunges, squats, air-presses(maybe)

    Mosey to the Taj-Mahal : ladder run; frontward, backwards and laterals

    Then circle-up by the US flag, for bear-crawling, crab-crawling, and inch-worming, mixed in with various exercises of choice

    Mosey to the Justice Center parking garage, top deck, for sprints.

    Mosey back to the trail-head for three minutes of Mary

    Bushwacker leads us out with a prayer. RIP our Southshore F3 brother Terabyte

    Thanks for letting me lead. A good time was had by all who “showed-up.” Although some(one) didn’t get off the bus.

  • Dirty McDuece and the Fart Sack

    En route to the Marsh, YHC anticipated some HATE, some 40 degree, t-shirt wearin’, sweat angels, and some inspiring men whose presence would spark the beginning of another fruitful day. All expectations were duly met, with the exception of the presupposition of sweat angels, as we found ourselves, despite confirming the previous night, Shooterless in the gloom! *ahem* FART SACKIN *cough* (pot, meet kettle) Waterpik covered the 40 degree t-shirt, The youthful Grundy posted as indicated Saturday, and the Monday staple Garfield reminded us by his consistency that age is just a number (RESPECT RESPECT).

    WARM O RAMA

    15-20 IC:

    AirPresses

    Arm Circles

    Imperial Walkers

    Toe Touches

    Hi Knees

    Fire Hydrants

    Scorpion Kicks

    THANG

    It was time to drop YHC’s 2nd McDuece of the morning…the dirty kind! (slightly extended)

    Regularly 4 sets (5 today) of 3 exercises (chest,core,legs) at 12 reps each. The PAX ran the long block and back in between each set.

    1. Merkins, LBCs, Squats
    2. Hand Release Merkins, Flutter Kicks, Calf raises
    3. Dive Bomber Merkins, Freddy Mercurys, Monkey Humpers
    4. Diamond Merkins, Dying Cockroach, Al Gore
    5. Shoulder Taps, Crunchy Frogs, One-Legged Squats (no actual balance necessary)

    Over to the equipment for OYO:

    5 Pull Ups/5 Big Boy Sit Ups (rinse & repeat)

    5Ausie Pull Ups/5Rower Sit Ups (rinse & repeat)

    5Reverse Grip Chin Ups/5 LBCs (rinse & repeat)

    MARY

    On your 6, right foot over left knee, left elbow to right knee x10 – FlapJack x10

    1 minute each: Chill Cut Plank, Mission Impossible Plank, regular plank

    COT

    Garfield prayed us out which got QIC’s gears turning as the PAX set out to tackle, or gently coerce into submission, the day!

    Amen roughly means “It is so”, and derives from the Hebrew amen (with a dash over the a and e) which means “certainty” or “truth.” Many things in life are certain or true, we know them to be so. Understanding the “hows” or “whys” of such things are not, however, always so certain. Why do we derive strength from others? How do we inspire family, friends, and co-workers to strive to be their best selves? We see, we acknowledge, we know… sometimes it’s simply enough to appreciate and say Thank You! (and good night?)

    Thank YOU brave warriors of the gloomy marsh, for submitting yourselves to my implied experience and following my lead, as I gladly pay my F3 dues

  • The Substitute Q

    We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!

    WARMARAMA

    20 SSH IC

    20 Toe Touches IC

    20 Seal Jacks IC

    20 Windmills IC

    20 Mummy Kicks IC

    20 Good Mornings IC

    20 Knee Highs IC

    20 Butt Kicks IC

    Mosey

    THANG

    1 min Plank

    5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)

    30 sec Side Plank Left

    5 Hand Release Merkins

    30 sec Side Plank Right

    5 Hand release Merkins

    30 sec Plank

    20 Shoulder Taps IC

    30 sec Plank

    recover, 10 count

    Mosey

    3 of the longest block in Mandeville make for a perfect Substitute assignment!!!

    headed north pax jog first block

    sprint second block and

    walk third block

    rinse and repeat… headed back south

    10 count,

    and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!

    Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…

    this creates a stir amongst the men that goes ignored by Q.

    and we begin!!!!

    once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!

    but first… to top off the quad crippler….

    50 Box Jumps OYO

    return back to the flag

    MARY

    20 LBCs IC

    20 Freddie Mercurys IC

    20 Flutter Kicks IC

    20 Dying Cockroaches IC

    20 Hip Ups Left

    20 Hip Ups Right

    and recover….

    COT, BOM, @tankedup prays us out!

    Welcome our FNGs Slap Shot and Strange Brew

    Over and Out… your favorite substitute Q,

    Butt-Splice


  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.

  • Christmas Wing (What Time Is It Now?)

    I’m ready to step up for what I love. No Q for Christmas? I got this! Get back before 2.0s spring from their beds (hopefully not from my clatter)… Mission Impossible!

    YHC arrives with time to spare to see Jose and Manny warming it up. Garfield pulls up with a minute or 2 to spare – where y’at Mr. Shoota?!

    I’ll be both frank and Bushwacker, this beatdown feels like days ago, plus my wife’s aunt plied me with enough Natchez, MS version of “Amber Wind” cocktail that my memory would not be submitted into evidence at a trial at this point. That being said, I’ll do my best to recollect what was a mighty effort on today’s PAX.

    WARM O RAMA

    x10 IC:

    Toe Touches

    Imperial Walkers (Enter Shooter)

    Windmills

    Air presses

    New and, Burgundy may say, improved Fire Hydrants

    THANG

    Mosied to end of brick columns at the other end of the stairs. In 2 groups, one from each runs half way and does 5 _______, continues to the end and does 5 ______, runs up the stairs and down and does 10 ______, then half way back and does ______. Meanwhile remaining PAX is doing _______.

    Merkins, Squats, Freddy Mercuries

    (recall confusion disclaimer)

    Dive Bomber Merkins, Mountain Climbers, LBCs

    Peter Parkers, jump Squats, Heel Touches…

    Burpees…aaaahhhhhh??? What time is it?

    Mosied to the bus stop for:

    10xs Freak Nasties, 12xs In n Outs – all x3

    Mosied back to the stairs for some Bunny Hops and 3-step strides up n down.

    COT

    Jose the beast prayed us out and QIC made it back with 30 minutes to spare on 2.0 #1 stirring! Thanks you gents for showing up (NOT BUTT SPLICE) and for following my some what wingin’ it lead.

    MERRY CHRISTMAS!


  • Let’s MOSEY

    With no World Cup Soccer themes or any other ideas for a “LOVE FEST Beatdown” dancing in my mind, YHC figured it would be a good time to work off some of those holiday calories that invariably crop up at this time of year.  So, with a big crowd (T-Claps guys) on the day before Christmas Adam, here’s more or less how it went down:

    To get the blood flowing, we did a brief round of SSH, HK, and BK to warm up.  all IC x 15.

    Mosey Eastward, Circle up for some harder hitting exercises before the main course.  Smurf Jacks IC x 20, Monkey Humpers IC x 20, Shooter’s Burpos OYO x 10.

    Now it was time to MOSEY again, however, this time we went westward.  It was back to the corner of Marigny and Lakeshore Dr for some RACES…(Yes, Bushwacker, you heard that correctly).  YHC divided the PAX into two random groups, and each group took turns racing around the first block of Marigny St (around the circle).  While one group was running, the other group did a continuous exercise.  Rinse and repeat x 3.  The exercises were T-Merkins, Squats, Shoulder Taps.  After some pretty intense running, it was time to MOSEY again…this time we went Eastward, all the way to the PULL UP BARS beyond the outfield fence at Harbor Field.  And that distance may have been a little farther than YHC had remembered, as the PAX thinned to a barely connected group.  Once the PAX re-assembled, it was time for some pullups.  As each man did a set of up-to 5 pull ups (apologies to Zoolander and The Hammer, both of whom can clearly can pop out around 20), the remaining PAX did and exercise.  First it was Imperial Walker Squats, then it was Mack Taraji’s, and last it was, Flutter Kicks.  After 3 rounds, and some really cold hands, we MOSEYED back to the flag for a brief set of Mary.  COT, and YHC prayed us out.  Welcome to our FNG, One Eye.  Thanks for letting me take the lead today and pushing me to greater heights!

    Barely Legal, Bolt, Bubba, Bushwacker, Coconuts, Garfield, Jose Mourinho, Mathlete, Maverick, One Eye (FNG), Shooter, Toto, The Hammer, THE Manny, Tanked Up!, Zoolander

  • Run and Remember

    -“A thousand tragedies a day, but the one’s that hit home are the most real.”

    I heard about Lexington, SC FiA’s Diane “Digits” Wells’ unfortunate and untimely death Tuesday morning while she was doing something we City Hall Scramblers take for granted…running. She left behind a husband and 3 small children. Digits was a leader who lived the FiA principals. As an avid runner, she did everything right, wearing reflective clothing and lights, but was still struck down in the middle of a crosswalk. Her story occupied my mind while we ran.

    While we celebrate Jesus’ birth and the myriad of blessing in our lives, please keep her family and friends in your prayers.

    sneaker-tree.jpg

    WARMUP

    10xs IC:

    Toe Touches

    Windmills

    Imperial Wackers

    Willy Mays

    Fire Hydrants

    Tradish Old Mandeville route at an 8:30-8:45/min mile pace

    6 sets, each x10, 1-count IC:

    High Knees

    Squats

    Merkins

    Plank Jacks

    COT

    Q prayed us out, with special intentions for Digits

    Many thanks gentlemen!

  • Is that the Salvation Army?

    With it being just over two weeks before Christmas, bells could be heard along the lakefront in Mandeville on a cold and dreary Saturday morning. Could it be the salvation army ringing their bells to get donations from the dedicated runners on the Lakefront? No sir, it is a bunch of idiots doing ten burpees everytime they ring a cowbell…..

    Warm Up:

    15 Toe Touches IC, 20 Windmills IC, 20 IW’s IC, 20 SS Hops IC, 20 Butt Kicks IC, 20 High KNees IC, 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Claps IC

    Cowbell Instructions:

    Every time you hear the cowbell, stop and do ten burpees. At the beginning of the beat down, that cowbell was like the pretty girl at the dance. Everybody wanted to have some time with it. About half way through, she turned into the ugly girl at the dance. Nobody wanted anything to do with it. BUT, everyone had their chance to dance which meant, with 10 Pax, we did a hundred burpees through out the work out. I think Zoo Lander might have rang it twice, so maybe 110.

    Mosey to first block: Bolt 45s, 5 Dive Bomber Push Ups IC, 5 Lunges IC

    Mosey to second block: Rinse and Repeat  exercises from Block 1 and add 5 Absolutions

    Mosey to third block: Rinse and Repeat exercises from Block 2, and add 10 Freak Nasties IC

    Mosey to the park: Ascending Burp and Groin

    Each pac does a burpee. After the merkin part of the burpee, do a groiner. Everytime you do a burpee increase the merkin and groiner by one rep. Do this until you get to ten merkins and ten groiners. So I guess if you add these burpees into it, we did 120. By this point, who the hell is counting. 

    Mary: Bruce Lees- 10 Leg Lifts OYO, 10 LBCs IC, 10 Heel Touches IC, 10 100s IC, 10 Putins IC, 10 Crunchy Frogs OYO

    Rinse and Repeat this three times. Second set increase reps to 12 for all exercises. On the third set, increase reps to 15. Kudos to Coconuts to ringing the cowbell during the Mary to give our abs a break. Only at F3 is doing 10 burpees a break from anything. 

    Indian run back to the flag.

    Bushwacker prayed us out. Great F2 at the coffeteria after. 

  • What’s My Name?!?!

    This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

    It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

    Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

    With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

    One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

    We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

    Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

    Have a great weekend!

  • Pulling a RIngo

    New F3 term: Pulling a Ringo = a new member of the pax that completes 10 consecutive beatdowns.

    Welcome aboard Ringo glad to have ya!

    The thang:

    Warm up: Mt climbers, merkins, scorpion kicks x 10-20 IC

    Fwd, retro, and lateral lunges x 8

    3.1 mile mosey regular course; pax split up into mustangs (pik, coconuts and garfield) and clydesdales (the rest of us)

    Circle up for 8 min of:   plank progressions: side with R/L arm/Leg high,  Makhtar  N’Diaye, shld taps, Christian Laettnars

    Slow squats x 30, American Hammers x 20, Nolan Ryan x 10, Good Morning x 15 all IC.

    Name0orama, COT, Prayer

    Thanks guys!

    Chewy