F3 New Orleans

Tag: Bushwacker

  • What does everyone want after Thanksgiving?

    …Why a little more Pi of course

    conditions: upper 30s, mostly clear sky, wind calm, magnetic declination; -1.05 degrees

    disclaimer: I’m not a…..

    warm-up: side straddle hops 20xIC, good-mornings 20xIC, arm circles

    mosey to the top deck of the Justice Center annex parking garage

    using Pi out to one hundred decimal places as a template for our event:

    3.1415926535 8979323846 2643383279 5028841971 6939937510 5820974944 5923078164 0628620899 8628034825 3421170679

    for each set of 10 digits we did an exercises for each number in the set, then ran a lap around the deck for example:

    1st set:1 burpee,4 lunges,1 imperial walker,5 merkins,9 plankjacks,2 squats,6 rows,5 iron crosses,3 situps, 5 crunches

    run a lap

    2nd set:8 burpees,9 lunges,7 imperial walker,9 merkins,3 plankjacks,2 squats,3 rows,8 iron crosses,4 situps, 6 crunches

    run a lap

    …etc

    EXERCISES DONE: 43 burpees, 61 lunges, 27 imperial walkers, 54 merkins, 48 plank jacks, 45 squats, 36 rows, 61 iron crosses, 50 sit-ups, 52 crunches, 10 laps of running

    TOTALS: 477 exercise movements, and a mile or so of running

    Coconuts does the 10 count, and graciously pauses to add a few decimal places to the number “3”, (nice touch I must say)

     

    Indian run back to the flag

    Bushwacker (just-be-cuz) prays us out.

    Thanks guys. Fun as always.

     

     

  • Turbo Charged

    Many thanks to Turbo Tax for rallying the PAX to post this morning for a soggy beatdown at Grandmas House. YHC was grateful and honored to see some old friends and meet some new ones.  Anyway – to the beatdown – the good Lord brought the rain, but spared us the Thunder…. thankfully, AC/DC was there to fill the gap…

    Warmarama

    SSHs through Thunderstruck, with a Burpee each time we hear “thunder!”

    To the Thang:

    Mosey to Steve’s Bus Stop (missed seeing Mr. Hollywood. Hope LaLa land is treating you well)

    7 Burpee box jumps

    10 Freak Nasties

    7 Burpee box jumps

    10 Irkins

    7 Burpee box jumps

    10 Dirkins

    Mosey to the bridge and partner up

    P1 bear crawls down the ramp, backpedals under bridge, and lunge walk up.  Sprint back.

    P2 cycles through 10 LBCs, 10 merkins, and 10 squats until P1 returns

    Swap

    All PAX duck walk down ramp, backpedal under bridge, and lunge walk up.  Sprint back.

    Mosey to fence on backside of trailhead building for tricep presses – 12x IC, rest, 10x IC.

    Mosey to flag for 2.5 minutes of Mary.

    COT.

    Thanks to Bushwacker for reminding us how blessed we are.  Grateful for the opportunity to lead.  Great seeing folks this morning.

    Happy Thanksgiving

     

  • This Looks Familiar

    Ideal weather conditions for a Saturday morning beatdown at the Lakefront. YHC was looking to repeat the soreness experienced after Turbo’s Cinder Block beatdown the Saturday before.

     Pre-thang warmorama

    11 x Toe Touches                            16 x Scorpions

    12 x Smurf Jacks                            17 x Monkey Humpers

    13 x Twist & Pivot                         18 x Arm Circles

    14 x Goofballs                                19 x Air Presses

    15 x Imperial Squat Walkers      20 x Windmills

    Mosey

    The Thang – This is about where Grundy pointed out that “This looks familiar”, as Q obviously incorporated some P90X exercises into the routine.

    10 x Spiderman Merkins

    10 x Dive Bombers

    2 x Plank Compass w/ Merkin

    10 x Burpie Scrambles

    10 x Patty Cake Merkins

    —Bear Crawl to the Lake Wall—

    20 x Heel to Toes (on Wall)

    20 x Box Jumps

    20 x One Legged Squats (on Wall)

    20 x Snowboard Hops – Thanks to Coconuts for leading the cadence…because every day is leg day.

    20 x One Legged Cross Hops…or Tony Horton’s Hot Foot

    —Bear crawl back to the field—

    10 x Depth Charges

    10 x Bushwacker Burpees

    20 x Mother Superiors – slightly intensified version of Sister Mary Katherines…too intense for YHC who took an obvious extended break half way through

    —Mosey—

    11s: Freak Nasties and Donkey Kicks with Carioca in between

    Clarence Carter Squat Hops – 2 lines of Pax do 3 squat hops to the right, 3 to the left, 1 forward, 1 backward, 180 deg around. Rinse and Repeat.  Looks like Strokin…we even squeezed in some “Sassified” Wife Pleasers as Bushwacker serenaded with the lyrics.

    Mosey to shovel flag for Counterama, Nameorama, and many thanks to Barely Legal for praying us out.

     

  • Doracidal Tendencies

    The day to tackle the one remaining AO I had never Q’d was upon me. QIC felt the strong  need to conquer The Gipper in a most unforgettable manner, though only the astoundingly hardcore Wednesday PAX could tell you whether or not my mission was indeed accomplished. I consider it a show of respect to my fellow F3 warriors to come with an overstuffed beatdown itinerary. Such was the case on this gloom, and I was so excited about my bag O tricks that, upon Grundy’s traditional 11th hour arrival, we began in earnest.

    WARM UP (Not Warm at All)

    Toes Touches 10x IC

    Arm Circles -> x10

    <- x10

    Cherry Pickers x10

    Hi Knees x10

    Scorpion Kicks x10

    THIS HERE THANG

    Towels were kindly distributed to the PAX in consideration of posterior comfort, as we mosied to the parking garage. Up the 1st ramp we ran backwards for the 1st half and forwards for the 2nd half. On the 2nd level we partnered up for Doracides! (the next level of Dora 1,2,3) P1 runs a 3 point suicide, doing 1, 2, and 3 burpees at each respective point. Meanwhile, P2 is working on a cumulative 100 LBCs, 200 Putins, 300 Freddy Flutters, and 400 Crunchy Frogs. Ok, QIC will be the first to admit that there was a risk of catching several murder charges, assuming I myself survived such shenanigans. In truth, though, the selection of core exercises was a great mix, but would be most appropriately be performed in the opposite order than was precribed on this day.

    After a double (or was it triple) 10 count, the PAX overtook the next ramp by skipping up the 1st half, running up the 2nd half, and, without stopping, mosying down the stairs and to the steps in BACK of the court house. Running woefully short on time, we did some mercifully abbreviated Irky Drks (a Bushwacker exercise still in the test phase), which consisted of a incline merkin on the bottom step, then next step, then next, before heading back down with decline merkins on each step.

    The mosey continues back to the trailhead for a quick round of 1 minute yoga, which consisted of table top, right balanced table top, left balanced table top, cat/cow, and child’s pose.

    COT

    Einstein (aka Cuz) prayed us out as we each embarked upon a new day and a new adventure!

    Thanks, brothers, for following my lead without giving in to the overwhelming urge to mutiny, and for being a source of inspiration in my universe.

  • EHing in the Gloom at Grandmas House!!

    Theee PAX embarked on the Chilly and Wet Grandmas House with no Q on the board. After brief discussions we decided on a round robin of sorts with the YHC typing up the blast and contributing to the warmup.  A fellow man  appeared from under the staircase at the Trailhead looking like someone wanting to get in on a beatdown as an FNG as I yelled out “join us.” Briefing with the disclaimer we jumped into it as our visitor called  “Driftwood” accompanied us with the warmup. Then as we began to Mosey to the tunnel he reverted back to the stairwell.. One doesn’t always know of another’s situation, however it’s always worth extending the gesture even when unsure..

     

    Warmup

    15 IC Windmills

    15 IC Good mornings

    30 IC Imperial walkers

    30 IC Butt kicks

    15 IC Arm circles front/back

     

    Passed the baton to Bushwacker as we Moseyed to the tunnel. Upon arrival Bushwacker instructed the PAX of reps 25,100,150,200. Not sure of the counting formula here but effective it proved to be..

    With only 3 men one would jog to the bottom and sprint to the top on the other side while each man completed OYO to the counts representing Burpees, LBCs, Merkins and Squats as each man completed the journey down and back up returning where one had left off of their own count.  Taking us to 3 mins remaining upon completion by all Moseyed back to the AO..

    COT, countarama, announcements

    Thanks to Bushwacker for praying us out and most importantly offering thoughts to our recently brief meeting of  “Driftwood”

    Appreciate the beatdown this morning men and see you at the next Gloom..

    👍🏻👊🏻💪🏻✌🏻

  • Northshore Begins to Prep for Krazy Ivan!!!!!

    Rain was in the forecast for the third week in a row at the Scramble, but the PAX got the workout in before the rain started this morning.

    Warmup:

    SSH, BK, HK, Imperial Walkers all IC x 10

    Thang:

    5K covering the normal route through gloomy streets of Old Mandeville and Sunset Point.

    Post Thang:

    Merkins 25 OYO

    Freak Nasties 25 OYO

    SMKs 20 OYO

    Rower sit ups 25 OYO

    Leg raises 20 OYO

    Merkins 20 OYO

    More Freak Nasties 20 OYO

    then, someone mentioned OCHO and his MONKEY HUMPERS, so YHC couldnt resist closing out with…Monkey Humpers x 20 IC.

     

    COT, Countaramma, and Thanks to Zoolander (virgin post at the Scramble!!) for praying us out into our day.

    Thanks, men, for letting me lead.  I always look forward to the camaraderie and the starting my day strong with F3.

     

  • Healing Rain

    It’s a different experience to be out in the pouring rain when you want to be, as opposed to when you’re forced to be. You’re awash in the life-giving waters that sustain and replenish, instead of the feelings of rush and panic that come with the mad dash from one shelter to another. You experience a youthful exuberance that brings appreciation and healing…healing rain.

    WARM (not really)

    all x15 (more or less) IC:

    toe touches

    imperial walkers

    windmills

    butt kicks

    THANG

    When WATERpik hit that 1st puddle, the illusion of keeping relatively dry shoes during this 5k was soaked by reality. The PAX moved along the route like a rivulette coursing down a muddy embankment in the Amazon Rain Forest towards the mighty river. As we ventured on,  Chewy and YHC  were left in the wake of the animalistic speed of the the cheetah,  the jaguar, and the gazelle. I’m certain a plethora of new neural pathways were formed as we did a regular thing in a new way. Apropo of nothing (or more likely the rain), Waterpik had to roll out early.  And so…

    MARY

    We concluded with 2 waterlogged rounds of Dice O Doom! 20 freak nasties (wild Q), 50 squat jumps, 50 alternating single leg lateral hops (as opposed to 50 more jump squats), 20 merkins, 25 burpees, 50 LBCs.

    Yours truly prayed us out

    Many thanks for posting in this healing rain!

  • Social Scramble

    6 PAX posted at the Scramble on this Gloom. Weather in the low 70s and unfinished business (Bushwacker) would supply the motivation for the PAX to set out at a sprinters pace as we charted our course through Mandeville.

    Started out with a warmarama
    Alternating IC 10-15 Good mornings, Toe Touches, Windmills, Smurf Jacks and Butt kicks..

    As we departed and approached Messina Street the PAX dispersed into pairs. Bushwacker and Garfield quickly jumped out establishing a pace less desirable to some but motivating to all. Chewy and Burgundy filed in order of the second pairing and the Q and Waterpik took the caboose. Charted our standard course and returned to the AO with Wacker confirming an 8:11 pace. Q picked the Escalator from the site for completion with 10 to go.
    10 box jumps, 20 Burpees, 30 Merkins 40 Squats and 50 lunges..

    We all admired the new construction of the play ground equipment at the park and expressed the joy of our ever growing tax base put to great use..

    Circled back at the flag for Count off, announcements and COT..

    Q prayed us into the day..

    Good luck to Burgundy and Bushwacker this Sunday at the Northshore half as well as Captain Sparkles..

    Appreciate the lead

    👍🏻👊🏻✌🏻

  • Seemed like a good idea at the time…

    YHC had heard that both fall weather and EIEI had returned to the F3 Northshore, so naturally it felt like the right time to make an appearance.  And while neither of those turned out to be true (or were at the very least very premature), it was still a very welcome sight to see the regular crew roll into the Marsh this morning after such a long absence.

    Saturday’s New Orleans convergence marked YHC’s first beatdown in 4 months.  It felt great to be back even though, predictably, there were a few speed bumps: slightly off-cadence, misremembering exercises, and, of course, losing all arm strength about halfway through.  I could barely move the next morning.  Still, when I noticed an empty slot in the Q sign-up yesterday, it seemed like a brilliant idea that my (temporary) return to the Northshore should be marked by my very own Q.

    Brilliant idea indeed – until YHC got up this morning and still couldn’t quite bend over to tie my own shoes.  This beatdown would be a “do as the Q says, not as he does” type of event, with no comments on the Q’s form, please.

    Warm0rama: SSH, ISW, toe touches, windmills, high knees, butt kicks all at or around 20x IC.

    The Thang:

    My original thought was that this entire thing would be filled with AMRAP challenges, which would provide two things: a break from counting cadence that would give me (literal and much-needed) breathing room and also the ability to go at my own pace (again, much needed with this crew of hard-hitting Northshore men).  That didn’t last too long, but we did start with two AMRAP challenges:

    • 90 seconds of hanging knees-to-chest
    • 3 minutes of 8-count bodybuilders

    Somewhere in here, mid-bodybuilder, Bushwacker informs me that, if I didn’t already know, if I hadn’t been keeping up – the beatdowns have taken on a lighter, more playful vibe since the end of the summer… playing football, frisbee, etc.  Touché, Mr. Wacker.  As if 3 minutes of bodybuilders wasn’t fun for you.

    Next up, sprint the block to Marigny, winner foregoes the 20x IC shoulder taps that would follow.  (As expected, the winner – Pik – refused the special treatment and knocked out the shoulder taps with the rest of us.)  Sprint the next block to Girod, Peter Parkers, 20x IC.

    Then a mosey up to the Old Rail parking lot for a pub crawl: 1 derkin, bear crawl across to the opposite curb, 2 derkins, back, 3, and so on, up to a miserable 13.  YHC had done this one a while back in the pouring rain, and had somehow remembered it fondly.  Today it was just awful.  So I can’t really blame Shooter, who was ready to pitch in and book my flight back to L.A.

    Mosey back to the Marsh for some Mary: Leg Raises & Crunchy Frogs, Jane Fonda’s, pulses, heel to knees, all 20x IC.

    Countdown, announcements, and Garfield prayed us out.  Thanks guys for the warm welcome back.  I can’t tell you how much I appreciate being back around such a group of inspiring men.

  • Fast times at the City Hall Scramble

    CONDITIONS

    66°; 90% humidity; 7:00 AM sunrise

    DISCLAIMER

    YHC isn’t going to say that he forgot to deliver the disclaimer, but if any personal injury attorneys ask you, the assembled PAX definitely understood that he was a rank amateur and shouldn’t be trusted with workout advice.

    THE WARM UP

    Northshore Q’s have been doing so much cool stuff, that YHC wanted to blatantly copy everything he could.

    Assembled PAX warmed-up with a feeble imitation of Turbo’s dynamic warm-up routine with a focus on walking quad stretches and hip stretches.

    Wait until YHC’s kids teach him how to set up a spotify playlist and he can copy Grundy’s sweet tabata jams mix-tape.

    THE THANG

    The assembled PAX scrambled through their standard 5k route.  Tclaps to Garfield and Bushwhacker for pacing us.  Northshore PAX know that this is SOP for Garfield and the Whacker is rounding into race day shape for his upcoming half-marathon.

    YHC didn’t keep detailed mile splits, but feels confident that the PAX responded well to the cooler weather and clocked some fast times.

    THE THANG – Part 2

    After the 5K, we returned back to City Hall for some work.

    The Pelican Challenge

    The first item was introduced to Northshore PAX, by our amigo the Pelican, who himself stole it from the Army’s new combat fitness test.   YHC set the timer for two minutes and the assembled PAX cranked out as many hand-release merkins as possible before time expired.

    Next we did 20 4 count tabletops in cadence, because every day is leg day.

    Rock-Paper-Burpees

    Finally, the PAX finished with 5 rounds of “rochamburpee,” which the lexicon defines as a game of rock-paper-scissors with burpees at stake. YHC observed some next level strategery among the PAX.  Never go in against a Northshore PAX with burpees on the line.  #Strategery.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

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