F3 New Orleans

Tag: Bushwacker

  • Chewy Blewy

    Waterpik reminded us that Chewy had Q today at gloom-o-clock, but he was yet to be seen. Knowing of his penchant to come rolling up as the scramblers begin to scramble, we gave him an extra couple of minutes before beginning a round robin warm up.

    Bushwacker – SSH

    Garfield – Windmills

    Coconuts – Good Mornings

    Waterpik –  Hi Knees

    Captain Sparkles – Mercilessly robbed of his opportunity by an overzealous-to-get-running Waterpik!

    YHC  had offered yesterday to run with Captain Sparkles in an effort to coerce his post. A triumphant mental note was made of his presence upon arrival, and when the PAX began to roll, we adopted a comfortable 10:00m/m pace while the rest of the wild stallions were loosed from the corral. Shortly before reaching Monroe, Captain Sparkles informed YHC of his intent to skip the loop and head straight for sunset point, where there were a couple of conveniently located port-o-lets. With the remaining PAX a good 50 yards ahead, I dug deep, pushed myself, and gave it all I had (and any number of other motivational effort-based cliches one can summon). Starting to sputter at 10 yards back around the half-way mark of the loop, my presence was made known through various huffs, puffs, grunts, and other noises that substituted for my ability to form words at that moment. We passed Captain Sparkles headed in the opposite direction on sunset point, having, I later learned, skipped doing his duty. We also learned that Garfield’s long-running passion for…er, running has faded as of late. Some may say it was his age, being in his 7th decade, but I know better. He has spread his fitness wings here in F3, and added so much to his repetoire that running is not so much a priority among his exercise outlets. Being  fairly regular on Mondays, Thursdays and Saturdays, he’s a beast! A mighty effort was indeed put forth by each and every member of the PAX this A.M. , and that continued through the decadent Mary that proceeded the run.

    25 Merkins

    15 Rosalitas

    15 Hello Dollys

    15 Flutter Kicks

    15 Freddy Mercurys

    15 J Los

    30 second plank

    15s left plant

    15s right plank

    15s mission impossible planks

    15s forearm plank

    100 oyoLBCs

    15 Putins

    Prayed out by the fresh-from-Wednesday-night-worship Captain Sparkles

    Have an incredible day guys!

    …you too Chewy, where ever you are…

     

  • 9/11 Preview

    Do you remember right after September 11th, 2001 when we all came together to support each other? We still do here in F3 with faith, fellowship, and fitness. It’s pride in all three and strength in shared values that brings  us together at each and every AO. It’s not the evils of this world that makes the goodness bright, but the hearts of our fellow man, truly filled with love and compassion that lights our way through the darkness. Never forget to love and show appreciation for those around you and the gifts we all share.

    WARM’N IT UP

    Toe Touches

    Imperial Walkers

    Abe vigodas

    DOIN’ IT

    Fire Drill – PAX in a circle doing hi knees. Each takes a turn to call out “fire,” at which point we all drop, roll right, merkin, roll left, merkin, and back up

    Global Warming – All in Al Gore shuffle to the left until Q calls Mountain Climbers x10, reverse Al Gore shuffle until Plank Jacks x10, reverse shuffle again, then groiners, reverse, monkey humpers

    One-Leg Burpees – x10 right, x10 left

    Fireman Carry (or piggy back) – Come here big boy, let’s get reacquainted! P1 carry P2 across the basketball court, switch and back then x10 SSH (maybe), back n forth, Merkins, etc, seal jacks

    4 Corners Escalator (plus a bonus back where we started) – goof balls/merkins, x10,x20,x30, x40,x50

    MARY MARY

    Crunchy Frogs

    Roslita

    Hello Dolly

    Flutter Kicks

    Freddy Mercuries

    J Los

    30 second Plank

    Coconuts prayed, the choir sang, and we all lived happily ever after!

    Thanks gents

     

  • Some F3 Gratitude

    Simply put:  there is a 0.00% chance I would exercise so often and so vigorously without F3.  For that, I am very grateful!  For all of you, I am very grateful!

    We had a nice turnout in the gloom for today’s Scramble.

    Our warm up consisted of:

    SSH x 10

    High Knees x 10

    Butt Kicks x 10

    Wind Mills x 10 (all IC)

    With such a large group, we were able to spread out along our normal 5k route with groups of 2 or 3 running together.

    We finished up with enough time to spare to get some work in, so here’s what we did:

    merkins x 20

    rower situps x 20

    squats x 20

    putins x 20

    rower situps x 20 (again)

    leg raises x 20

    Count off, and thanks to Chewy for praying us out.

    Thanks for letting me lead, guys, and thanks for pushing me to greater heights.

     

     

     

  • Monday Blues

    Monday morning, Labor Day, in the rain thats beast mode if you ask me!!

    4 pax square up at center court for a butt splice beat down.

    Warm up.

    10 SSH ic

    10 Toe touches ic

    10 toe touches legs apart ic

    enough of that…

    50 merks oyo

    50 squats oyo

    30 merks oyo

    30 squats oyo

    10 merks oyo

    10 squats oyo

    run backwards from base line to half the turn and sprint 6x

    bear crawl to half bear crawl backwards back to base line 6x

    mosey to lakefront aprox. 1/2 mile

    50 box jumps oyo

    30 box jumps oyo

    10 box jumps oyo

    walk jog run sequence back to the AO

    20 russian twist ic

    10 frog crunchy ic 10

    heal touches ic

    countarama

    nameorama

    cot wacker prays us out!

    thank you warriors for posting!!

     

  • That’s All It Took Was Just One Look

    One look at Greenville’s Iron Pax Challenge posting for this week, and YHC felt weak in the knees.  50 pullups??  Then do a bunch of stuff and do 50 more pullups???  I really love F3 and how much stronger and more fit it has gotten me, but I had no illusions of completing that challenge.  So, hat’s off to the men who will participate in the last week of the Iron Pax Challenge.

    So, here’s what we did instead:

    Warmarama

    SSH, High Knees, Butt Kicks, Arm Circles all IC x about 10.  Bushwacker says, “boy, good luck with the backblast, youre not gonna remember how many we did.”  and, bushwacker, youre right.  I cant remember.

    Thang.

    Mosey to workout equipment.  Tabata set 1 minute of alternating exercises. Merkins/ pullups, squats/freak nasties, wifepleasers/bigboy situps.

    Mosey back to basketball court for some line drills–10 total.  After each line drill, we did an exercise x 10 reps.  more merkins, squats, leg raises, calf raises, vertical jumps.

    Sprinkle some more merkins, rower situps, freak nasties, and box jumps in there the workout is nearly complete.

    Then, it was, Yoga.  Making Chewy proud!

    10 minutes of Yoga, stretching, Down Dog.  And of course, our newest fun–Making fun of the Lady on the Down Dog App.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for following my lead, men.

    See you in the Gloom

  • Evening Karaoke Q Workout and F2

    Nine pax posted last night for our evening workout and F2.

    We passed the Q from pax to pax throughout the workout in what turned out to be a memorable beat down as the sun set.

    Throughout four circles of pain the pax went through several warm up exercises, merkins, dips, burpees, unique games, and some Mary to wrap things up.

    Shout outs to three pax who took the Q  for some unique activities:

    • Bushwhacker a series of animals that he had been planning all day
    • Coconuts for introducing a new paper rock scissors burpee penalty game
    • Turbo Tax for a balance game that started out with skeptical pax holding hands, but turned into an intense challenge

     

    Three more pax joined us for F2 after the workout: EiEi, Ocho, and Captain Sparkles.  And special shout outs to Coconuts for buying the first round of beer and to Shooter for the second. We owe you one (or two).

    Wishing Ocho the best as the final decisions of the 610 Stompers are announced.

  • F3 Thursday, Take 1

    There we were, gathered in the 73 degree gloom, preparing for pedo-strata combat like a small band of wearily tremulous skirmishers, ready to embark on Part 1 of, what would be for some, a 2-part F3 kind of day. The insights were keen, though the conversations garrulous as, with the under-the-wire arrival of Chewy, we were off without so much as side straddle hop or imperial walker.

    Perseverance was the battle plan of the day along the scramble route. For some it was giving it their all to keep up and catch up, while for others it was the sporadically concerted effort to not far out-pace the rest of the illustrious PAX. And for yet at least one other it was keeping his bowels under his own power.

    For those of us who are acquainted with the mastery of skill over his craft that Chewy has, there is a respect, admiration, and appreciation. Having tweaked his back in the arduously entertaining ultimate frisbee beatdown of his own design last Saturday, Waterpik, was quick to accept the grace of physical therapy-on-the-go that YHC, among others, have been the the recipient of. Further proving his worth, Chewy was tapped by YHC to take us out with 10 minutes of ballistic stretches and yoga, but not before Garfield and Coconuts were initiated into the Dice of Doom fraternity with 10 putins and 15 side straddle hops.

    For part 2, a Maverick-induced 8:00pm beatdown followed by F2 will be a fun change of pace this evening.

    YHC prayed us out with a disjointed rambling of appreciation and acknowledgement for the influence that we all have in others’ lives and they in ours, and how we are all held in one set of almighty hands.

    Thank you, gentlemen, for another rousing scramble!

     

  • Drowning in Pools of Iron Sweat and Tears

    Some of us have the God-given ability to sweat rivulettes of salty, man-musky, liquid WORK. For others, to reach such epic proportions of perspiration it requires a beatdown from above…or at least a little further north – say, South Carolina and the Iron PAX Challenge. As a disclaimer, there was a Monday modification called by YHC shortly after beginning. Instead of 50 reps of varying exercises after the BBJOs, we previewers of this weeks challenge reduced the number to 25.

    WARM-O-RAMA

    15xs IC:

    Toe Touches

    Forward Arm Circles (golfballx5, basketballx5, beachballx5)

    Same in reverse

    Windmills

    THANG

    This weeks Iron PAX Challenge (with slight modification):

    15 down to 1 Burpee Block Jump Overs, each set followed by 25 reps of a rotating choice of hand release merkins, goblet squats, and leg raises with coupon in extended chest press position, followed by broad jumping out 10 yards and back 10 yards….AMRAP for 30 minutes! Pre-administered T Claps to Shooter (the sweetest sweatiest swamp beast this side of the Marsh) who will be leading Covingtons finest and subjecting himself to the full version at the Gipper wednesday.

    MARY (kinda)

    Coconuts took the reigns, sharing duties with The Wackiest Wacker (nod to our absent brother Steve) for his VQ! With little time and less energy remaining at the Marsh, the PAX eagerly anticipated some time on our sixes, only to be lead to the playground. Alas, Coconuts was to bring it proper for his first time in the lead.

    While the PAX planked, each man individually did 1 pull up. After all had accomplished this, each man returned to the monkey bars for 2, then 3, and, running out of time, 2 more before wearily returning to center court for COT

    Many thanks to Shooter for praying us out, with special intentions for our own Captain Sparkles.

    Congrats to the weekday-warrior Coconuts for poppin his F3 cherry! We look forward to following your lead often.

  • Can You Feel The LOVE?

    We were all FNGs once…BUT….IF….you’ve been an F3 Northshore FNG recently, making your first post at the most logical AO, the Mandeville Lakefront, you’ve experienced some extreme H8 from on-Q-high.  Of course, I would never mention any Qs by name…but a few nicknames come to mind: Turbo (extreme H8), Maverick (he called it “a sampling” of H8), and who could forget Bushwacker and his “animal planet” on what had to be the longest set of city blocks in all of Mandeville (I attribute my slow typing to the blisters on my fingers from bear crawling).  And, there may have been another obstacle course beatdown sprinkled somewhere in there, but YHC cant remember that one very well.  To make a long story short, there seems to have been some sort of Challenge or Race at each Saturday morning beatdown this summer.   So YHC figured with all this H8, it was time for some LOVE.  So here’s how it went:

    Warmarama

    SSH, Imperial Walkers, High Knees, Butt Kicks.  x 15 all IC.  Then off we go for some fun and games.  Mosey to the Great Lawn…

    Thang:

    45 Minute game of Ultimate Frisbee with some school yard smack talkin’ mixed in.  It was awesome!  YHC felt like a kid out there.  Raise your hand if you’ve said, “Losers walk” in the last 30 years.    The game went great–we had some diving catches, some nice throws, some blocked passes and deflections.  Even Chris Berman and Tom Jackson would have been impressed if they had seen the full speed, Sportscenter-esque collision between Assets and TankedUp.    Relieved that no one was “Jacked Up” after the collision, YHC called “next point wins.”  With a quick score by the Shirts (the Skins fell asleep because the rest of the game was such a blowout), it was time to mosey back to the Flag for some Mary:

    Flutter Kicks, Hello Dollys, Putins, Rower Sit-ups, and Leg Raises.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for the opportunity to lead, men.  I appreciate it.

  • I hope I never see a Cinder Block again

    With this month’s Iron Pax AMRAP Challenge being led by our F3 brethren in Greensboro, South Carolina, YHC decided the Milestone Marsh was a good opportunity to give this week’s version a try.

    Warmup: (all IC to to 20)

    SSH, Good mornings, High Knees.

    Thang:

    Here’s how it went down.  There were 4 exercises–all done with a coupon–a 25 lb cinder block.  The exercises were Curls, Thrusters, Man Makers, Kettle Bell Swings.  Each interval was timed at 4 minutes.  Each man was to do As Many Reps As Possible in the alloted time.  We did sets of 12 with a 50 yard run between each set and a two minute rest period after each 4 minute interval.

    Good luck to the crown Wednesday morning at the Gipper.  This was some serious business.  Some serious Man Making!

    Needing a reprieve from the cinder blocks we, moseyed to the Lakefront for some Mary.  Flutter Kicks, Hello Dollies, Putins, Leg Raises, Rower Situps.

    Then mosey back to the Marsh for count off, and thanks to Bushwacker for praying us out.

    Looking forward to Saturday, men!