F3 New Orleans

Tag: Captain Sparkles

  • Strangers at the Scramble from all directions!!

    Having talked with Rudy from NOLA on Wednesday he mentioned the Scramble may have a surprise on this Gloom. As the Q cracked his eyelids on this Thursday to the illumination of a strange area code and reading the message he quickly realized the Scramble would indeed have a surprise PAX.. Walking through the park to plant the shovel flag a familiar voice caught my attention. Could it be Captain Sparkles? Following up a recent post at Grandmas House. Or was it Garfield? Having become a staple at the Scramble.. with much joy it was both brothers chattering it up with Water Pik, who the YHC must throwout a T-šŸ‘šŸ» too for posting and staying consistent even through injury… And with all, was Hot Wheels from Charlotte as Chewy emerged from the darkness to join the PAX.. Respecting the time we circled up to get started and await any possible late arrivals, which indeed we had as Ringo rolls in Hot to join in as we begin warmup..

    Warmup

    All to 15 IC, SSH, IW, Windmills, Scorpion šŸ¦‚ kicks and finished with Chewys famous ā€œWsā€!!

    Moseyed our routine path!

      Returned to the park for 2 cycles through the playground equipment.. PAX held plank as 1 did pull-ups (5) and Knee tucks (10) returning to plank as each man cycled through. R/R adding in Freak Nasties (10) as the PAX changed to right arm high, left arm high and reverse planks till completion…

      Countoff, nameorama, COT

      Appreciate the opportunity to lead and for the PAX there to follow!!

      Thank you Chewy for closing us out in prayer and safe travels to Hot Wheels!!!


    • 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.

    • Dodging balls

      The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasnā€™t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called ā€œpinball.ā€ Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…

      The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.

      The cone is supposed to be in the paint? You canā€™t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… letā€™s just play…

      A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.

      Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.


    • Christmas Vacation

      Christmas Vacation

      Thanks to the holiday season giving many PAX a respite from work the Milestone Marsh was hopping in the pre-dawn gloom of Christmas Eve day. A big welcome to all the PAX for coming out early on a Monday morning.

      CONDITIONS

      46Ā°; 51% humidity; 6:54 AM sunrise

      DISCLAIMER

      The experienced PAX knew YHCā€™s rank amateur status.

      THE WARM UP

      All exercises done IC

      • Split jacks X15
      • Toe touches X10
      • Abe Vigodas X10
      • Ray Finkles X10
      • Steve Earles Copper head squat finished with hill billy X 10
      • Good mornings X10
      • High knees X15

      Every time Catherine revved up the microwave, I’d piss my pants and forget who I was for about half an hour or so.

      THE THANG PART 1: Getting Stronk

      YHC sees Northshore PAX getting mad strong, so he thought he would keep the trend of lower rep, higher difficulty movements.

      4 rounds
      Pull up sets x6
      Single leg squats X6 each leg

      1 minute recovery after each set

      YHC wobbled some on the single leg movements, but the assembled PAX were rock solid, straight vertical. Backdraft even rocked some of the pistol-style movement.

      It wouldn’t be the Christmas shopping season if the stores were any less hooter than they – HOTTER than they are. Whew. It is warm in here, isn’t it?

      THE THANG PART 2: Let the beat drop

      PAX did some work with 5 drop sets focusing on the lower body. Each set consisted of 15 knee tucks, 15 jump squats and 15 air squats done in succession with no rest. YHC was gassed at the end of these but the PAX grinded out each of the 5 sets with style.

      Surprised, Eddie?… If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be more surprised than I am now.

      THE THANG PART 3: The big, big finish

      PAX finished in fine form with the following fun and games.

      • Gecko crawl across the court
      • Boo-yah merkins (Q was tired at this point and the cadence / count confused the heck out of the PAX)
      • Clapping merkins
      • Single leg hops / Marios
      • Snow board hops
      • Grand finale, 1 minute of hanging knee raises

      Can I refill your eggnog for you? Get you something to eat? Drive you out to the middle of nowhere and leave you for dead?

      CountORama, NameORama, and COT

      YHC prayed us out.

      MOLESKIN

      Merry Christmas y’all

      Carve the turkey, turn the ballgame on Make Bloody Marys 'cause we all want one Send somebody to the Stop 'N Go We need some celery and a can of fake snow A bag of lemons and some Diet Sprite A box of tampons and some Salem Lights Hallelujah, everybody say cheese Merry Christmas from the family

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

    • Remembering 9/11

      Well I felt I had no choice but to sign up for the Q Tuesday 9-11-18 since Iā€™m a firefighter and want to always remember the sacrifices by brothers in New York gave for people they didnā€™t even know. Itā€™s a shame that sometimes we are willing to give more to strangers than our own families. Iā€™m learning the hard way. But hopefully Iā€™m learning!!! Anyways enough for reflecting on values we should all think about!!!
      Of course there was not much to this Beatdown or was there? The twin towers had around 1071 steps in them so to my calculations that means we had to do 86 times up the Trailhead steps. Only there is no elevator to take us down so that means 86 times down as well adding to the difficulty of this task.
      Since I am participating in the New Orleans memorial stair climb I decided it was time to Bunker up for this one and to no surprise I couldnā€™t keep up with my F3 brothers. Only finishing 50 with full gear. In the allotted time. We then circled up for our normal count off and prayer. Since I waited so long for blast I canā€™t remember who prayed us out but there was prayer. Congratulations to all the guys who were there it means a lot to me. And also great job finishing the 86 Climbs.

    • 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 –Ā  Hi Knees

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

      YHCĀ  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. BeingĀ  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…

       

    • 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 QĀ  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.Ā Ā 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.

    • 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.

    • Fartekin at G-maā€™s house

      6 pax met at the Mandeville TH. YHC came in hot, shoe on but not tied. No disclaimer today boys, Yhc carries malpractice insurance.

      The thang

      mosey to underpass

      circle up: my climbers x 20 ic, donkey kicks x 20 ic

      mosey down the UP, karaoke the flat, sprint the up the UP.

      Circle up: shld taps x20 Ic, heels up squats x 10 ic

      mosey down the UP, karaoke the flat, sprint the up the UP (Near miss, way to recover pelican)

      …insert crazy man barking at us, oh wait, itā€™s Capt sparkles with the sneak attack!

      circle up: plank R/L arm high, single leg reach to floor x 10 ic

      mosey dn the UP, Buttkick the flat, Ā sprint up the UP

      circle up: plank R/L arm high, single leg reach to floor x 10 ic

      mosey to the street, Fartleks to Monroe, up girod back to TH

      Circle up: scorpion kicks, lower/mid trap exercises, active HS stretch/nerve glides

      COT, name or ama, prayer from Bub.

      As always thanks for letting me lead.

      Chewy

       

       

       

       

    • If you donā€™t blast it, it didnā€™t happen…

      There wee

      2 weeks of beat downs at G-maā€™s House the past 2 weeks, YHC cued both of these, but failed to inform the pax.

      Last Tuesday, (7/24) chewy and bubba met for some jumping of the rope, 1/4 runs, and various exercises of the single leg persuasion.

      this past tuesday (7/31) chewy and bushwacker met for some more jumping of the rope, manmaker merkins, and Rower sit ups (finishing off julyā€™s ISI challenge) while chief sparkles climbed stairs in prep for the 9/11 memorial climb.

      Thanks for the small yet faithful pax, that still make Tuesday mornings happen.

      Yhc is hoping things will pick back up on Tuesdays once Steve is relocated and EiEi comes out of hiding.

      Sorry for the late blasts!

      chewy