F3 New Orleans

Tag: Bushwacker

  • AB-solutely Appreciative

    “I believe that every human mind feels pleasure in doing good to another” Thomas Jefferson

    And it was, indeed, a pleasure doing a good job whooping on the the PAX this morning!

    Warm-o-rama:

    Air Squared (people’s chair with seal claps) x20

    21s – SSH in cadence, 1-5 out loud, 6-21 in our heads. Shooter drew a yellow flag  by starting #22, so we dropped for 5 merkins and gave it another shot. An antsy Tanked Up tried throwing some accusations Water Pic(k)’s way, but the PAX wasn’t having a round 3.

    We finished up with a cameo from our ISI AMRAP, courtesy of Turbo Tax. Single-leg lateral hops, 1 minute each leg.

    The Thang:

    After moseying to Marigny and partnering up (thanks Beast for showing up late to even out our number), YHC unveiled the as-yet-unperfected Bushwacker’s Ladder. Using the 6 telephone poles as markers, while P1 did merkins at 1st pole, p2 bear crawled to second pole and proceeded to do merkins while p1 bear crawled to meet him. Proceeding thusly, burpees/ sprint, alt single leg lunge/ high step, plank/squat walk, and finally p1 &p2 together SSHed laterally to the last pole.  To get back to the lakefront p1 carried p2 half way, then switched to complete the journey.

    We mosied towards the little bridge near the “beach”, but, after realizing it was a farther mosey than YHC realized, we broke it up with a quick set of 25 merkins.

    At the bridge we secured our feet under the bottom rail and busted out 20 or so sit ups. Now realizing the agony of my decision to both our feet and tail bones, we shifted over to the grass for 25 LBCs and 25 Heels to Heavens.

    Half-way along our return mosey we stopped for an invigorating game of F3 Pinocle (f3nation.com’s spelling not mine). In a circle each PAX was issued before him 5 cards (though time only allotted the use of 3 each) from my son’s deck of average, non-playboy playing cards . Each at a time flipped and we all performed however many reps as the number on the card (A=20), with the suite determining the exercise: Heart = merkin, Spade = squat, Diamond = burpee, and Club = putin. Mostly putins, very few burpees, and only 1 Ace. YHC would like to think he wasn’t alone in being APPRECIATIVE that we did 3 rounds instead of all 5, as a revealing of the remaining unturned cards produced such terrors as the A of spades, A of hearts, and the dreaded A of diamonds.

    Mary:

    (2) 10x Outlaws aka OOOOH Marys (Someone check for security footage from Don’s!)

    25x Freddy Mercurys

    20x Feddy Flutters

    3 minute plank, while I expounded on my appreciation for the fine gentlemen who surrounded me, those who could not post today, and the F3 organization as a whole. We should never be so far gone as to lose sight of the gifts we’ve been blessed with.

    As a parting gift, the chiseled brother fresh on his journey into his 60th year on this planet, graced us and the Mandeville Lakefront public with a brief, but titillating, strip tease of male dancing as only a landscaper could!

    YHC prayed us out with more urgings of appreciation for all things precious

    Gentlemen, it was an honor and a pleasure

    Thanks for the generosities of Shooter

  • It Was A Happy B.D. Because Of U!

    Being able to join my Brothers on a day of reflection does not get any better for a F3 member. I thank Turbo for encouraging me to join this fine group, just over one year ago. So many men I now know. Bonding to make us stronger indivudually and as a collective F3!!group.

     

    As a workout goes, wish we had doubled the Burpees, if only our workouts were longer.

    Warmup- finger stretches, arm stretches and rotation, SSH, squats, toe touches, toe hold, etc

    Thang–100 Burpees- give or take.. 10 sets of 10 halt at first man to 10….Butt/Bushwacker setting the pace for sure..rest of us not far behind.

    Cowboy and Indians– for fun, You had to be there.. Maverick — he had the best horseee.

    Serpentine–Sprints through 4 rows of cones with a sprint-loop. Butt Splice had to hang with the teacher to ensure 100 Percent effort..my soccer buddy. 4 reps in all..

    100-200-300–Merks, Squats, Mountain Climbers, with a run around the pole.  Steve/Tank took the count for sure, Turbo and I think his partner Waterpick,took the endurance portion. Waterpick- if not,then who?

    Shoulder Taps– close with a 5 minute challenge on the shoulders– Bush man fired up Turbo resulting in this challenge.. Was worth it and a fitting final exercise of the day..

    Announcements, prayer–The Manny- followed by, box jump competition, then good ole coffee and cake– thanks Captain, thanks all for a  great and memorable BD morning… U the best!

     

     

  • Would you tell me, please, which way I ought to go from here?

    11 Pax posted for our Saturday beat-down.

    I hate burpees, so we knocked out the big rocks first:

    10 burpees, 9 burpees, 8 burpee,…. etc and on with the pattern continuing down until there was nothing left and then we finished off with another.. 10 burpees.

    Then we did short a short mosey to go warm up.

    • Side straddle hop (20x)
    • arm circles
    • imperial walkers
    • hillbillies
    • peter parkers
    • plank (1 minute)

    Then a short mosey over to an animal planet:

    • bear crawl (approx 15 yards out and then back)
    • crab walk
    • spider-man crawl
    • bear again

    Another short mosey:

    We reflected on a conversation from Alice in Wonderland:

    Alice: `Would you tell me, please, which way I ought to go from here?’
    `That depends a good deal on where you want to get to,’ said the Cat.
    `I don’t much care where–‘ said Alice.
    `Then it doesn’t matter which way you go,’ said the Cat.

    We tied this in to our purpose for where we are going with family, community, career, and more relevantly – how we can reflect on our direction in and purpose on this workout to strengthen our bodies to do more of God wants us to do.

    We put this practice with a round of Merkin Tabata

    Then to help us push through limits… we reflected on this recent article from the WSJ: The Mental Tricks of Athletic Endurance

    Another round of Tabata but this time all 4 minutes were mountain climber.

    Short mosey over to do a partner wheelbarrow out and back about 20 yards – 2x

    Mosey back toward the flag. We slowed it down along the way with about 30 yards of Zombie walkers.

    Final COP of abs:

    8 more minutes of tabata with flutter kicks, american hammers and hello dollies mixed in.

     

    And.. we closed out with Roxanne.

     

  • Who Wants it. Earn it!!!

    Well after EIEI getting me all excited about him and a unknowing Shooter Running an extra 6.2 after our regularly scheduled 10K. Only 4 of our Seal Team 6 showed up for the 10K Friday with Captain Sparkles setting an example getting there a few min. Early to get in an extra mile thinking some pax’s Running that extra 6.2 just might edge by in our map my run challenge. But with our regular no show master at work in his fart sack the lead is safe for now! With two pax Shooter & Bushwacker staying to put in an extra mile or so made me proud to see them not settle for what was on the schedule and having an appetite for more puts a smile on my face. After our long time joking about the F3NORTHSHORE having a
    Seal Team 6 I figured let’s put some names to this face. So at the end of our Run Ranger Run month and it benefiting our Veterans there is no better time. So put the work in and do something above average to get named in our elite
    Seal Team 6 for the Northshore.

    Ok for the start of our day.
    Countoroma, Captain Sparkles leading us in prayer then heading out for the oh so well known journey to sunset point and back. 6.2 miles complete.

  • No Batman, All Robin (with a little bit of Voltron)

    If ever any of you guys watched cartoons in the mid eighties (or 2010’s as it’s been remade), you may remember Voltron: Defender of the Universe! This precursor to the Power Rangers idea of separate robots fighting bad guys then combining to form a badass robot to take on the main villain was playing nostalgically in my mind as we  passed a Mardi Gras morning at Grandmother’s House. You see, each lion would come from a different environment: volcano, jungle ocean, dessert, and  cave. Similarly, each member of the PAX came rolling in on feet or wheels from their own point of origin, and three of the four brought their own flavor (it must have been THE Manny’s birthday because we all brought him  beatdown presents;)

    There was a warmup lead by Steve (the black lion)

    I recall some seal jacks, windmills, perhaps imperial walkers, and I think we started with good mornings (all too apropros)

    He then brought us to the end of the covered walk way leading to the stairs where we teamed up: p1 sprint to 4th column for 25 merkins, then run backwards to his starting point to tag his partner. Meanwhile, p2 is doing peter parkers. Next round to the 8th column for 50 plank jacks, with p2 doing squats. Final round, to the end, mountain climbers (was that each leg Steve?) and more peter parkers.

    With the blood really flowing, Shooter  (the yellow lion) led us on a mosey to the marsh where we each took a station and rotated until we had all completed each one. Station #1 was monkey bars A & B, pull up and laterally traverse each consecutive set of bars, while…..station #2 was dipping during monkey bars A and Australian pull upping during monkey bars B. Station #3was at the swing set doing the poor man’s TRX: feet on the swing , hands on the ground, knees in and out. Final station on the court was bear crawl to half court and crab walk the rest of the way. Next, we ran a set of suicides and a lil’ rinse and repeat. Back to Grandma’s…..

    I (the red lion) took the PAX to my favorite place – AB CLAAAAASS! Starting with a newly invented exercise, I conservatively put us a about mid column and, once again in teams, p2 held p1’s feet while p1 did a sit up. Immediately, p2 spins around and onto his 6, while p1 runs in front to hold p2’s feet for another sit up. This progression was continued until reaching the stairs. Sit up Caterpillar? Ab Crawl? Indian Sit up? Name, I suppose, to be determined. With precious few minutes remaining, I brought the pain: All 25 count IC, freddy flutters,  LBCs, and 100s.

    count, name, announce, pray.

    For the record, THE Manny was the blue lion, and we were green lion-less

    The Voltron Force
    • Keith – leader of the group and pilot of the Black Lion.
    • Lance – hot-headed ace who pilots the Red Lion.
    • Pidge – young genius who pilots the Green Lion.
    • Sven – stoic pilot who initially flies the Blue Lion.
    • Hunk – muscular yet soft-hearted mechanic who pilots the Yellow Lion.

     

  • The Mande Monkey-Humpers

    Our regularly scheduled Saturday foreplay became irregular this morning, with both Shooter and Bushwacker respecting the time a little too much, misremembering the start time as 0600 rather than 0610.  A bewildered Tanked Up watched from his car as PAX would randomly show up and take off in different directions.  This “respecting the time” would become a bit of a theme for Bushwacker, who kept an especially strict eye on his watch for the entirety of today’s beatdown.

    Warm-Up:  SSH, Seal Jacks, IC x 25 / 10 8-Count Bodybuilders / Windmills, IW’s, Hillbillies, IC x 15 / 10 8-Count Bodybuilders / Mountain Climbers, IC x50.

    The Thang:

    First stop this morning would be the gazebo for a COP.  Everybody grab your ankles and hold, while each PAX does 10 monkey humpers, rotating around the circle.  x2.  T-Claps to Chewy who, as usual, demonstrated perfect form.  (No one asked if this came from excessive practice.)  Around this time a drone began circling overhead, presumably sent by Captain Sparkles to get some aerial footage of the PAX for F3 Nation’s front page.  What could be better advertisement for F3 than a group of monkey-humping PAX?  Move over, Milkshakers!

    Next up, derkin wave.  Tank, being the indomitable beast that he is, suggested 10 derks per man while PAX holds declined plank, so we got to it.  After one round, YHC felt we still had a little left in the tank, pun intended, so we rotated once more with a single derkin per man.

    Final gazebo wave was an Al Gore hold while each man performed 10 squat jumps.  Quick 10 count and onward to the sloppy field for….

    BOMBS!  Partner up, P1 runs to the previously-coined “headless penis” and back to relieve P2, who began the work of accumulating the following totals: 50x Burpees, 100x Overhead Claps, 150x Merkins, 200x Big-boy Sit-ups, 250x Squats.  At this point, the Wacker, who was a thorn in my side throughout the beatdown, gave his own disclaimer: sit-ups are not good for you, military institutions have abandoned them, yada-yada-yada.  YHC briefly toyed with the idea of increasing the sit-up total, but our resident physical therapist stepped up, explaining how to use slower, more controlled movements to decrease the chances of injury, and so the attempted mutiny was quashed.  Modify if necessary, people.

    This one took a bit longer than expected, with all the running back and forth adding a decent chunk to our RRR totals, and so we didn’t have much time to do the planned third pearl of this morning’s beatdown.  However, despite Bushwacker’s increasingly desperate pleas to turn back, YHC figured we could at least complete part one of that pearl.

    So, keep your partners, and mosey onward to the far side of the bridge.  P1 performs 4×4’s (burpees with 4 merkins, and 4 mountain climbers per leg), while P2 bear crawls forward down and backwards back up the bridge.  Flapjack.

    Finally, pull Bushwacker off the ledge (literally, of the bridge), and mosey back to the flag to find Turtle, looking way too clean in a sparkling white t-shirt.  With Turtle jeering us on: Leg Raises, IC x20, Putins IC x 20, and… “Lob Lollies,” IC x 15.

    Countdown, nameorama, and Manny prayed us out.  Onward to the coffetería, where it should be noted that our faithful barista, who has put up with both the smell and disorderly conduct of the PAX for well over a year of Saturdays, is finally moving on to better things.  We wish him luck (and better tippers).

    Thanks PAX, I had a great time this morning – always appreciate the opportunity to lead you men!

  • High Hopes for 1000

    Well with high hopes of the Northshore shining like the North Star Standing out from the rest. I think the simple fact that other pax logging all kinds of miles including bike miles makes it hard for a strictly running pax to shine. No matter this F3 hopefull still would like to see that 1000 Mark broke. In high hopes our 10K Friday would get more participation with this Run Ranger Run as our ISI this month. It seems that the 4:45am is still just to early for some to get out the fart sack!! But I can always count on those Seal Team 6 our Above Average F3 Brothers to show up. Your Q Captain Sparkles trying his hardest to keep up and lead by example showed up just a little earlier to get some foreplay in it wasn’t much but was enough for Shooter to ask with a wondering voice “Captain you getting some foreplay in on a 10k Friday” with the tone of his voice I wasn’t sure if it was a tone of being impressed or concerns that the Captain has gone completely crazy, as if 4:45am isn’t crazy enough. Bushwacker still insisting he isn’t a runner but glides through the dark of the gloom with no signs of fatigue just gets to me since I seemed to struggle just to keep up.
    As always count off and circle of trust starts off our 10K Friday then were off wondering where is Steve maybe he will jump in mid way since he lives the closest to this AO.

  • *Workout of the Underground F3 Renegades*

    This is a broadcast of the clandestine underground F3 network:

    AO: Planet Fitness

    QIC: Captain Sparkles

    PAX: Bushwacker, Captain Sparkles

    This movement is not so much a resistance as an addendum; iron sharpening iron while lifting iron!

    Thang:

    Tapping a few ISI moves from late last year, we performed a regression of merkins and sit ups, OYO 50 each, 35 each, and 15 each totaling 100 each without stopping.

    Over to the dumbbells for 3 sets of a circuit consisting of 10 dumbbell curls , 10 one-arm overhead tricep extensions, and 10 dumbbell flies. We then moved to the smith machine to grunt out 4 10 rep sets of shoulder shrugs. We wrapped up the resistance training portion of the beatdown with 3 10 rep sets of machine-isolated single arm bicep curls.

    With the run ranger run mission always looming , we jumped on the treadmills for 3 miles of air-conditioned cardio.

     

    We’re keeping our antenae up for signals from any possible outlaws interested in joining the cause, at no cost, in Covington, at planet fitness….

    [THIS BACKBLAST WILL SELF_DESTRUCT IN 5, 4, 3, 2, 1…….]

  • well, hello mr. turtle!

    I, and many of my F3 brethren, have rolled in hot at the last minute, but never have I pushed the boundaries so far as to be tardy! Fortunately,  between my text and flashing of brights from blocks away, Captain Sparkles and Shooter knew to wait for the Wacker.  We pre-thanged a quick 2 mile run (despite what my mapmyrun app wanted us to believe) and were greeted upon our return by diesel fumes and over-cab lights of the man himself, Mr. Turtle (spoken in Shooter’s best imitative drawl).  And just to prove that YHC is not the only man who suffers from an occasional bout of RBS, or “Runner’s Bowel Syndrome”, Captin Sparkles availed himself of the Marsh’s facilities while the rest of us, respecting the time, got down to it.

    Thang:

    Each man did a solo circuit of 25 merkins, 10 pull ups, 25 freak nasties, and 25 squats while the remaining jabronies were cranking out endless LBCs.  Next, with tracking apps tracking, we mosied over to grandmother’s house where, while the restless crowd was planked up, each man took a turn to run  the length of the covered area, up the tower stairs, back down, and returned to tag the next man. The next mosey took us back to the marsh…AUDIBLE…all the way to the lake front. YHC and Shooter pulled up to the water ready to plank up in anticipation of Captain Sparkles’ and Turtle’s arrival when we looked back to see we were all alone in the gloom. With nary a moment to spare, we dropped for 10 burpees each and  got while the gettin’ was good. I believe the offical story had something to do with the amount of time remaining being insufficient for Mr. Turtle to make it there and back, and Captain Sparkles, always a shining example, adhered to the no man left behind policy that we hold so dear in F3.

    We counted, we named, we prayed, we mumble chattered.

    Thank you, gents, for stepping up this gloom to follow my humble lead….your abs can thank me tomorrow?

  • “We call that Lagniappe”

    Some may boil crawfish and add a little extra salt, other’s may barbecue adding some extra sauce. Then there are some who after a long work week stop at the Barley oak for a refreshing cold brew on tap with some friends to chatter about the upcoming weekend and quickly realize they may have had a few too many and soon make the call to Uber for a safe journey home… Or it could be those who meet at an AO for 0445 on a Friday Gloom for the weekly 10k, but soon become overachievers raising the bar just so slightly higher.. For all of you out there reading this Blast, here in south Luzianna “We Call that Lagniappe!”

    Rolled in about 0440 with no one in sight thinking, hey if know one shows I will get out there and knock this thing out… NOT sorry Captain Sparkles if that would disrespect the Cove but the temp was in the low 50s with Gail force winds ripping somewhere near 15-20 and this 6% was struggling with the possibility of being a Lone Ranger… Wait a second Shooter, do you truly think your fellow F3 brothers are considering not posting to give you that opportunity? 🤔🤣 Not a chance as Steve turns in from Lakeshore Drive shortly followed by Carpool and then a sighting of Bushwacker rolling down Jackson street coming in Hot right on time…

    We count off,  say a quick prayer and off we go.. The Q took the PAX up Jackson to the Trailhead journeying a path he had taken the PAX on some weeks back.. Remembering the last time upon returning we had to journey past the AO down Lakeshore for a little extra to hit the 6.2 miles. However, on this Gloom the QIC threw in the loop from Thursday’s AO to get the extra required before returning and that’s where the confusion sets in. As Carpool and I turn back down Jackson off the Trailhead he brings to my attention that we have hit the 10k mark. So as we complete the run the distance comes in officially at 7.04 miles completed at  an hour and five minutes with a pace around 9 flat.. Great job gentleman, way to get in some lagniappe this morning.. Now Bushwacker head home and get some much needed lagniappe in other matters that I need not elaborate on 😬…

    Appreciate the lead👊!!