F3 New Orleans

Tag: City hall Scramble

  • SOAP Note

    Subjective: The pax arrived at Shovel flag, everyone was happy to see EiEi and Burgundy. They haven’t been around in a while.

    Objective: Warm up exercises including jane fondas, wife pleasers, Mt climbers and IW x 20 each. The pax then ran 3.something miles, and then finished up with 100 skwaats.

    Assessment: Cowbell and Waterpick are fast, they had to plank a long time waiting for Ei and YHC. There was a lot of grumbling about the 100 skwaats, but overall everyone enjoyed the run and seemed to tolerate it well.

    Plan: Lets do it again next Thursday!

    Thanks for letting me lead,

    Chewy

  • Routine break

    Backblast will be like the beatdown, just a routine break at work.. It shall be brief and to the point so here it goes..

    Warmup

    10IC Torso twist, 10IC Scorpion kicks, Down dawg stretch with right leg high and left leg high.. 10IC SSH and 10IC Butt kicks..

    Thang

    Standard route through ole Mandeville with 4 breaks in the run. 3 taking place at the corner of Monroe and Massena Street to drop for 5 Merkins, 5 eight count body builders and 25 LBCs. One on the run down, after the circle, on Sunset pier and again at the corner on the return to the AO..

    Upon return the PAX completed 20IC Freddie Mercuries, chill cut Plank with right arm high and left arm high.

    count, announce, COT

    Appreciation to Waterpik for 🙏🏻 us out!!

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • Traditional Scramble With A Few Untraditional Faces

    Sometimes taking a Q is just a way to ensure you actually post to the beatdown, which was the case for YHC and the Scramble yesterday morning.  Luckily, six other men required no such motivation. Well, I say six, but really there were only 5 others until the final minutes of the beatdown.  You can guess which man forgot the start time this morning (but did end up getting in most of the run!).

    Also of note, our favorite bickering couple returned to the fold, Chewy having convinced Ei to come back out of retirement for the seventh time by signing up for a half marathon and all the training that went along with it.

    Alright, warmorama: copperhead squats, good mornings, toe touches, torso twist, arm circles, SSH, all x12 IC

    Then, off on the traditional route.

    It should be on record that Shooter was part of the “gazelle club” on this particular morning, taking the lead with Pik as the rest of the PAX fell behind at a more leisurely pace.

    YHC ran with Demo, who had for some reason decided he wanted to completely annihilate himself before his family vacation: after a long period of inactivity, he posted for Grundy’s grueling cinderblock beatdown the day before, took an 11 mile bike ride that night, and then got up early to do this 5k.  I’m sure his M will be pleased that’s he’s incapacitated for their trip.

    Finally back at the flag, a mysterious figure that we had passed near Sunset Point revealed himself to be none other than the only member of the PAX to successfully be renamed (you don’t count, Jose, as YHC believes you’re still officially “Mourinho” on all legal paperwork).

    On our six, we closed it out with some Mary: Flutter kicks, LBCs, 100s, Hello Dollys, Rosalinas, and crunchy frogs, all x20 IC.

    COT, with announcements to sign up for the upcoming Iron Pax, and Pik prayed us out.  T-claps to Chewy, who stepped up to take Saturday’s Q (I figure if I keep applauding you, Chewy, you’ll be forced to make sure you have a sitter…). Thank you men for posting, for the great conversation, and for the always enjoyable run!

  • When You Gotta Go…

    Mid 70s never felt so humid! How foolish to suppose that a respite from the summertime blues would result from an unseasonably cool beginning to the eighth month of 2019. And speaking of beginnings…

    WARMORAMA

    x10 IC:

    Toe Touches

    Torso Twists

    Imperial Walkers

    SSH

    Windmills

    THANG

    The prescribed scramble route was taken in earnest by the cavalier band of brothers, which included the long lost Pelican! After a near miss early on by a Charger which obviously couldn’t conceive of pre-dawn runners on the streets of it’s neighborhood, the trio of Steve, Cowbell, and the road warrior Waterpik were off to a respectable 8:25 pace. Meanwhile, Pelican and YHC were tangled in conversation over the merits and/or faults of letting females into traditionally all male organizations such as scouts and military.

    Upon exiting Sunset Point, Q’s bowels suddenly reached critical mass! Instructions were quickly proffered for Pelican to lead ISI for the day, as a super-scramble was made to the providentially placed port-o-potties.

    While back at the flag, Waterpik was making Shooter-inspired sweat angles, Steve was making Grundy-inspired form corrections, and Cowbell was having Bushwacker-inspired diarrhea of the mouth…or so YHC could only imagine!

    MARY

    At the exercise area, PAX did LBCs while each man bear crawled across the space and back. Similarly, was Freddy Mercurys/Bunny Hops, and Leg Raises/Duck Walks.

    COUNT/NAME

    Pelican prayed us out and the PAX dispersed to greet the day.

    Thanks for your patience with the Q today guys!

    *Alternate title: I Really Hate to Poop n Run, Guys

  • Remembrance and admiration to the many!

    As YHC arrived at the Scramble with few expectations of any men posting on this holiday of Independence, the thought of the movie featuring Kevin Costner with the tag line “If you build it they will come.” Through the darkness the Q could see the newly employed hairdresser Steve had already began stretching and preparing for the day. All of sudden as if they had met at a neutral location Wacker, Amnesia and Jose 10k come pulling up together like synchronized swimmers coordinating for a medal push in the Olympic Games.. As we all assemble, the chatter vibrates in the morning air and the sounds of “respect the time” Echo like voices of the far past when Turtle once posted with his F3 brethren.. YHC takes the PAX through a brief warmup of Windmills 10 IC, SSH IC 20, standing ISO quad stretches, lizard pose stretch L/R and Lunge walks across the parking lot..

    Thinking back to a Chewy inspired sprint training, Q gave the tutorial on the 6 landmarks that the PAX would increase to a sprint for 250-300 yards as we moseyed through the streets of ole Mandeville… Bushwacker (Uncle Sam) being the always over achieving (also doing the 4 on the 4th @0730 in Covington) NON runner he sometimes claims to be, could only resist holding back for the first leg of sprints as he so kindly gave the PAX a glimpse of hope that he would not lap the rest of us. Thanks to Steve for saddling up and pushing the 2 year old colt as they both galloped the Scrambles standard route.. Tclaps to Amnesia for posting his 3rd Mandeville AO in as many days off his freshly moved locale to western St Tammany.. Although battling some issues, Jose 10k respectfully posted and persevered through the Scramble and showed his grit as if tackling the trails of the not so distant Ragnar loops he conquered in ATL.. By the way I still have that man shirt for you Wacker!!

    Returned right at 0600 for count, announce and COT!!!

    YHC prayed out the PAX asking them to remember what this day truly means and the sacrifices so many before us gave for us to have this independence! Wacker added by reminding us to also thank those who are not fortunate enough to have this day of rest and celebration as they work to ensure their abilities to simply survive and pay the bills…

    Good luck to all the F3 brethren out there running the 4 on the 4th!!

    God bless this great country and all the men and women who sacrificed to give us our freedom on this Independence Day!!

    👍🏻👊🏻✌🏻 Till the next Gloom!!!

  • Fast Cars and Freedom

    YHC was 1st to arrive to Mandeville City Hall, and eagerly awaited the subsequent arrival of Lord only knew – all part of the fun! As the 1st set of head lights shone indicating Waterpik’s presence, a voice softly poked through the gloomy dawn of the park, notating that the Scramble flag was soon to be planted by Shooter. YHC assured the guys that Cowbell would be an eventual show, and as start time drew nigh, the next set of headlights were identified as belonging to Chewy. As the warm up got under way, Pik expounded on the familiarity, particularly with each others’ cars and arrival style, regular F3 posting can breed.

    WARM O RAMA

    all x10 IC:

    Toe Touches

    Windmills

    Torso (in speeds the inevitable Cowbell) Twists

    Imperial Walkers

    High Knees

    THANG

    The PAX took off on the prescribed route, which today included a return trip to the Hermitage loop after Sunset Point, bringing the route to just about 4 miles. Upon reaching 190, Q almost darted out in attempt to beat the oncoming onslaught of autos, but thought better. However, at the 1st decent gap he was off, playing a successful game of frogger (nod to Chewy). As though possessed, Q lead the pack, with the road runners, Waterpik and Cowbell not far behind, while the clydesdales, Chewy and Shooter upped their game as they were bringing up the six.

    extra loop route

    MARY

    With stretching sorely needed on such a humid day…

    Downward Dog

    Right Lizard

    Downward Dog

    Left Lizard

    Downward Dog

    x10 IC Scorpion Kicks

    Q lead us out urging individual missions of kindness throughout the day.

    Thanks for following my lead guys. The effort put forth today was enough to humble and inspire any man!

  • Run 4 Fun, But Hatin’ On the Core

    After a 4:45am distress beacon from the “Beast Master of Bear Crawls”, YHC was prepared to put forth his 2 cents into the round robin collection basket this gloom. Upon arriving to desolation, however, the possibility of a solo run on account of a drip drop or 2 seemed distinct. But a random shadow, that happened to be carrying an American flag, chased away any chance of that. As Shooter stepped into the light, Waterpik rolled up. And before we realized the mumble-chatter had taken us slightly over start time, Cowbell arrived to round out the PAX of scramblers.

    WARMORAMA

    Shooter started us off with x15 IC:

    Toe Touches

    Windmills

    Torso Twists

    Lunge Walk to Pik’s car, and away we went!

    As tends to happen on Thursday, the PAX paired off with YHC/Cowbell and Shooter/Waterpik.

    City Hall Scramble

    When the PAX reassembled at the shovel flags, YHC lead us to the workout equipment where each man, 1 at a time, did a set of 10 pull ups, 10 knee ups, and 10 reverse leg lifts. Meanwhile, as the rest were doing there best Shooter (aka Sweat Angel) impression, they also did OYO 100 LBCs, 100 Freddy Mercurys then plank until all had finished their sets.

    Cowbell wrapped it up by leading us in x20 IC:

    Putins

    Crunchy Frogs

    Flutter Kicks

    DEATH BY CORE WORK!!!

    COT

    YHC prayed us out, as Waterpik prepared to send 2 of 5 off to dance camp, Cowebell endeavored to stare down Invest 91-L on a Florida fishing expedition, and Shooter, always being Shooter, helped an overheated and slightly dehydrated brother over to the water fountain.

    We look forward to Bubba’s long awaited Q at the Lakefront saturday!

    SYITG

  • Pre-thang to Northshore’s first 2 a day!!

    7 PAX converged on the Scramble this Gloom preparing for their first experience with a 2 day. Cowbell will be introducing an evening Q occurring at the Mandeville Lakefront for 6 followed by some F2 at the Beach house.. YHC had considered doing some interval training, however many have come to appreciate the routine of our 5k Scramble, so no reason to break with the norm.

    Warmup

    10 IC Imperial Squats Walkers, 10 IC Toe Touches, 10 IC Windmills, 20 IC SSH, 10 IC alternating lunges..

    Thang

    Took to the streets of Mandeville with the PAX staying together for the first 1/4 mile or so till we crossed East Causeway approach. After crossing a couple of different groups formed. The “Gazelles” Steve, Garfield and Cowbell jumped out to set the pace. Followed by Zoolander and Chewy with Water Pik and the Q not far behind.. Hats off to Water Pik for pacing with the all to familiar lagging YHC, as we chattered along catching up on conversations we hadn’t shared in some time..

    PAX all finished with respectable times ranging from 8-9 mins. Finished out with a series of exercises mostly performed on our 6 or reversed.. 2 30 sec holds of mission impossibles, 2 rounds of scorpion kicks 10 IC, 10 IC Wife pleasers, 10 IC one legged wife pleasers, 20 IC Flutter kicks, 10 IC Hello Dollies, 10 IC Heels to heaven and finishing with 20 IC LBCs…

    Appreciate the post F3 brethren..

    Count, Announce, COT

    YHC closed PAX out!!

    Till our 2nd meeting of the day 👊🏻💪🏻✌🏻!!

  • The Sound of Cowbells on the Farm

    With an inspirational consistency not seen since the Ol’ Ringo of ’18, YHC feels compelled to give special mention to Ei for cranking out a Mandeville Straight right out of left field! Also tumbling through the vast emptiness of YHC’s brain was the fact that today marked the 2nd (1st time in Q’s solemn presence at least) meeting of veteran south shore and veteran north shore legends in Mr. Farmer and Mr. Schedler.

    Speaking of Mr Farmer, as per somewhat usual, his long-time neighbor and homie Chewy came rolling in just late enough to let the warm up breathe a little. Further speaking of…

    WARM O RAMA

    This morning demanded we start of with:

    10x Abe Vigodas (great job counting PAX)

    10x High Knees

    25x Cherry Pickers

    10x Imperial Walkers

    THANG

    As the PAX embarked on the regular route, the mumble chatter began in earnest, despite the already-ubiquitous humidity promising a Shooter-approved beat down.

    MARY

    Upon reconvergence and ample recovery time (depending on who you ask?) the PAX gathered at the workout equipment, where Freddy Mercurys were continuously performed while each man did 5 pull ups and 5 knee ups. When all were done the beat down was concluded with 2 minutes of plank, right hand up, left hand up and back to plank.

    COT

    Steve lead us out by speaking his appreciation, which appreciatively did not evolve into a meandering ramble, as our collective exhaustion could’ve lent itself to. Thanks guys, you each rock individually and as a PAX!

  • Raise Your Hand if You’re Steve

    YHC walked up to a healthy group of scramblers with words of salutation dripping from his already blustering pie hole. Never mind the fact that the thus-far gathered PAX were in the middle of a round of mumble chatter that caused looks of contemplative concern on most of their countenances. But more on that later…

    WARM O RAMA

    With a recent BB trend in mind, QIC lead the Pax in a random smattering Air Presses (my bad), High Knees, Butt Kicks, Torso Twists, Calf Raises and Slow Squats before High Skipping about 10 yards. Then away we went!

    THANG

    So, apparently, Steve has been battling a muscle receptor issue which was hindering his ability to straighten his arms. YHC has dealt with something similar in the past so he can empathize. However, this particular handicap made for a multiple-comment worthy running form as the scramblers scrambled along their scramble-licious route.

    T claps to the scramblers as a group, who have increased their average pace from around 9:30/mile last year to 8:30/mile now.

    MARY

    With our war torn compatriot in mind, Q wrapped things up with exercises modified to either lay flat on the back or tummy, including such bastardized favorites as Armless Freddy Mercurys, Hello Dollys, Rosalitas, Pumping Leg Presses, Circle O Superman, and Scorpion Kicks.

    COT

    Chewy prayed us out….

    Once again, F3’s resident physical therapist super hero, and the REAL reason we all post at the Scramble, Chewy was on the job. He got to polkin’ and prodin’ the Hobester, and after tricking a few of those muscle receptors, the arms were as straight as an arrow (though a bit sore).

    Guys, thanks for waking up at the butt crack of dawn and scrambling through the edge of Hades’ humidity to push yourselves and your F3 brothers.