F3 New Orleans

Tag: Dr. No

  • Do You Know What It Means To Miss (F3) New Orleans?

    Last week’s hiatus from F3 gave me a bitter taste of what my next four months would be like.  I mean, sure, I was well-rested.  Aside from that, though, there was a massive hole in my daily routine.  It just proved to me that F3 is irreplaceable, and can F3Nation just hurry up and expand westward already??

    YHC has been getting over a nasty cold and wasn’t sure I’d be able to get the count out in the manly fashion the PAX is used to from me.  But the coughing fits subsided long enough and all went fairly well.

    Started things out as we often do, with SSH.  Then: IWs, Hillbillies, Toe Touches, High Knees, Butt Kicks.  All 20x IC.

    Then up onto the trailhead stage for The Dirty McDeuce.  3 sets of exercises, 12 reps each, followed by a mosey around the trailhead perimeter.  4 times.  The exercises were:

    Merkins – Squats – LBCs

    Hand-release Merkins – Jump Squats – Freddie Mercs

    Derkins (off stage wall) – Monkey Hummers – Heel Pulses

    Burpees – Sister MK’s – Putins

    Next up, partner up: P1 Lt Dans across the corridor to P2, who is performing Sumo Squats.  Flapjack.

    Then over to those brand-new blue benches: P1 knocks out AMRAP Freaks Nasties, while P2 does three laps up and down the stairs.  Switcheroo.  (Clearly, someone on the city council caught footage of the beast Shooter pumping out a set of Freak Nasties on those flimsy wooden benches and thought it a wise idea to replace them.  Smart move, we were definitely gonna break one at some point.)

    And finally, a little Mary: Hello Dolly’s, Flutter Kicks, and LBC’s, 25x IC.

    Thanks men, it was good to be back in your company this morning.

     

     

  • Grandmas boot camp!!

    QIC set the alarm a little early with a prethang run in mind to Grandmothers house. Along the way a creeping SUV pulls along side throwing up a wave, which quickly brought back flashbacks of my youth when one could have mistaken the slow creep for some type of turf check or creepy guy slow crawling the neighborhood in search of some illegal  substances. Waterpik quickly dismissed those thoughts with a smile and fist pump as I entered the tarmac of the Trailhead less anxious to bolt through the woods or cut down a cross street. Arrive on the scene at Grandmas House to Steve, Dr. “NO” and Waterpik. With brief chatter of Grundy’s Q at the Marsh we jump right in.

     

    warmup

    20IC SSH, (Welcome Chewy/Choppa) 20 IC Mummy kicks, 15 IC WM, 20 IC Seal Jacks, 20 IC MC and finish with 15IC Good mornings.

    thang

    Moseyed to the stage for a splitting of the PAX into 2 groups. We partake in the Wall of Pain where each member holds a wall sit while 1 man from each group does 10Merkins, 10 LBCs and 10 Burpees replacing another PAX till all cycle. Chewy’s crew being over zealous quickly begins to R/R so we completed 2 cycles. Then we Moseyed to the bus stop for Left leg step ups IC 15 followed by 15 OYO jump overs. Completed the same for Right side. Next we did a box jump 180 degree style IC which proved to be very taxing. On completion we Moseyed to the stairs and partnered up. Partner one did LBCs and alternating left/right ISO crunch while partner 2 started with 5 calf raises 2 steps,  10 calf raises 2 steps, 15 calf raises 2 steps, etc. etc. Thanks to Chewy for calling an audible alternating inward/outward/regular to focus on different areas of the calf. Inspiration came from the days of past remembering our vertical shortcomings as Waterpik   gave us a recap of the Western Conference finals from the night before. Upon completion we went into what I thought was the Crazy Indian, however before writing this backblast I reviewed my notes and the Crazy Indian is a BTTW workout which was in the running bought never made it to the beatdown. So the correct term is Indian Bear Crawl. We modified with multiple rounds first being Merkins, then Peter Parker’s, Mountain Climbers and closed with Groiners.. With a min to spare we took to plank with Choppa’s alarm being the final bell..

    countoff, announcements, COT

    Q prayed us out into the day!

    Appreciate the lead and you men posting!

    ✌🏻 Till the next Gloom!!

  • ROI on EH’s

    The Marsh and Grandma’s house has seen some return on investment from the emotional headlocks that have been given to our long lost brother Butt Splice. It’s been great to see you at the past two AO’s Splice. And only three days removed from his first post, Dr. NO returned for another beatdown. Keep on coming back!!!!

    Warm-Up

    Toe Touches – 20 IC, Wind Mills – 20 IC, IW’s- 20 IC, Seal Jacks – 20 IC, SS Hop Burpees – 5 SS Hops IC followed by 2 Burpees – Rinse and repeat 5 times

    Each pac picks a partner. Pac#1 assumes the mission impossible position. Pac #2 runs the length of the grass, about 30 yards there and back, and assumes mission impossible while there partner runs the same distance. Each group rinses and repeats this 8 times.

    Mosey to the underpass….

    I did not want to dissapoint anyone by not using a coupon during one of my Q’s, so I utilized the pile of rocks that are at the beginning of the underpass.

    Pac #1 picks a rock and runs with it to the other end of the underpass and back while their partner does copper head squates. Rinse and repeat this until each group reaches a 100 squats. Due to the rock slowing down the run, each pac only had to run the underpass and do squats one time in order to get to a 100.

    Mosey back to trailhead…

    Each pac runs up and down stairs three times.

    Mary…

    LBC’s – 20 IC, Flutter Kicks – 20 IC, Freddie Mercuries – 20 IC, Straight Leg Lifts – 20 IC, Puttins – 20 IC, Crunchy Frongs – 10 IC……… a few intermittent pauses were necessary to crank out those crunch frogs

    COT, Shooter prayed us out.

     

  • Got a spare???

    The beautiful weather brought the largest group of pacs that we have seen a while at the Mothership. We had 15 total including three FNG’s. I am glad that I brought some coupons with me, so that I would not dissapoint.

    Warm-Up

    SS Hops-25 IC, Seal Jacks- 25 IC, IMW’s-25 IC, High Knees- 25 IC, Butt Kicks-25 IC, Forward Arm Rolls- 10IC, Reverse Arms Rolls -10 IC, Overhead Claps – 15 IC

    Mosey….

    Bearmuda TIRE angle

    All pacs divide into three groups. Each group starts at one of three different stations. These stations are the sea wall, THE Tire, and a soft patch of green grass that is covered in the morning dew and one land mine. The exercises that were performed at each station went as follows:

    Station 1(seawall) – 10 Irkins, Station 2(patch of grass) – 10 Merkins, Station 3(tire) – 10 Derkins- (pacs’ feet were on the tire)

    Rinse and repeat this until all groups have done each station 3 times.

    When moving from one station to the next, all pacs must do a bear crawl to get there, hence bearmude TIRE angle.

    Just for the heck of it, we got back into a large circle and did 10 Merkins IC.

    Bearmuda TIRE angle 2.0

    This is a little twist on the previous circuit of exercises. The groups and stations were kept the same, but the exercises and how you got there changed.

    Station 1- 5 Step Ups each leg, Station 2-10 Copper Head Squats, Station 3- 10 tire(box) jumps

    All pacs had to bunny hop to get to each station.

    Recipe for Humble Pie = 1/2 of beatdown + 250lb tire flip

    I was suprised that I was able to finish the rest of the beat down due to me being so full from the HUGE piece of humble pie I had to eat before the next part of the beatdown started. While attempting to show the rest of the pacs the technique in flipping a tire, I quickly learned that the beatdown I was throwing at my fellow pacs had sucked a good bit of engergy out of me. So much, that I could not flip the tire solo. I had to call an audible……..

    Pacs break into groups of two. Each group flips the tire together 5 times. After each flip, the pacs flipping the tire do 1 burpee. While waiting for groups to complete tire flips, the other pacs are doing various plancs including regular, right arm, left arm, as well as some merkings and air presses.

    TIRE Throw

    Now we did not try to throw this monstrosity, but we did TRY to throw a football through it.

    Each pac took a try at making a 15 yard throw  through the tire.

    If the pac attempting the throw, made it through, NO BURPEES. If you hit the tire, 2 BURPEES. If you missed the tire completely, 3 BURPEES.

    Since no one made it through the tire, we all had to do 10 BURPEES.

    Indian Run back to Flag. Wait a second. There was no flag. Steve, where ya’t!!!!

    With 5 minutes left, we wrapped things up with some Mary.

    LBC’s – 20 IC, Puttins – 20 IC, Crunchie Frugs – 20 IC,  Freddie Mercuries- 20 IC, Flutter Kicks -15 IC, Straigh Leg Lifts – 10IC

    T-Claps to Shooter for helping me transport the TIRE to and from the AO.

    The newest members to F3, Dr. NO, Pot Hole, and oh yes, Poop Eye, did a great job on their first beatdown.