F3 New Orleans

Tag: F3 NORTHSHORE

  • Tres Amigos Mosey

    YHC and family hit the Cradle to the Grave drive through exhibit last night with a hot cup of Mexican Hot Chocolate – containing cayenne pepper and cinnamon. We could have used another one this morning as Grover accompanied the Q arriving at 5:10  to a chilly 40 degree gloom. A few minutes later Waterpik showed up and we got to work.

    Warm Up

    Grass Grabbers, SSH, HillBillies x10 – while waiting to see if Cowbell would arrive. 

    Mosey to the lakefront stopping at intersections for Imperial Walkers, Self-Love, Torso Twist x10

    Thang: Slow Tempo on the Wall: IC x10 each

    We slowed it down and mixed it up a bit with slow tempo exercises, most starting in the Dirkin position. Twinkle Toes and Monkey Humpers were NOT on the wall, because the last place we wanted to end up was in the lake. 

    • Dirkin | Freak Nasties
    • Side Plank Lifts | Bulgarian Split Squat
    • Mountain Climber | Twinkle Toes (Al Gore calf raise)
    • Irkin | Monkey Humpers
    • Peter Parker | Diamond Irkin
    • Stone Mountain | Body Saw (chill cut calf raises)
    • Plank Rows | Superman (4ct)
    • Wirkin | Copperhead Squat

    Mosey back to Marsh stopping for 10 Jump Squats, 10 Merkins,  OYO

    Playground:  10 pull ups, 10 hanging knee  raises

    Mary 

    Sweat Angels (hello dolly with arms), hands to heals, heals to heaven, LBC

    Crunchy Frog for @cowbell E2k for @bushwacker

    Count-Name-Orama

    Announcements: 

    • FIA Saturday in Covington
    • Don’t miss DEFCON this Saturday at the lakefront

     YHC prayed us out

    Parting Thought

    “Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi

    Til next gloom, 

    Akbar

  • Army PT Test at Grandmas House

    As a late notice fill in to Q, I went with something I know well, the old Army Physical Fitness Test.

    Warmup
    Max Pushups in 2 Minutes
    Max Big Boy Situps in 2 Minutes
    2 Mile Run

    180 is the minimum score for the Arm. 300 is max. Here’s how our group did:

    Russo: PU: 82 Points, SU: 86 Points, Run: 65 Points – 233 Points total
    Cowbell: PU: 100 Points, SU: 96 Points, Run: 90 Points – 286 Points total
    Pelican: PU: 100 Points, SU: 88 Points, Run: 75 Points – 263 Points total

    Here’s a link to the scoring chart if you want to test yourself
    https://armyrotc.sdsu.edu/images/uploads/DA__form_705_APFT_scorecard.pdf

    We will try it again in a few months.

  • Audible at the Scramble

    YHC decided to change up the routine slightly at the Scramble in the Gloom. Each Pax had to complete 50 merkins, burpees, and squats during the course of the 5K. It was good to see Mathlete make a surprise appearance, even though he said he wont be coming back when he learned the Scramble was our running AO.

    It was good to share the streets of Old Mandeville with you, men! As always, it was my privilege to lead you guys this morning. Y’all push me to become a better man every time I am with you.

    Thanks to Steve for praying us out.

  • Monday Morning Rush

    YHC was already thinking about modifications for the Monday Milestone Q after reading @the-hammer’s pre-blast Friday. What could we do that didn’t work any part of the body that a burpee works? Would I add new meaning to the phrase Modify as Necessary? What could I do when I can’t even lift a cup of coffee?

    Enter the Red Barchetta, slightly intensified. A routine that gets your heart pumping, just like the song by Rush.

    Warm up: IC x 10–15 SSH, Imperial Walkers, Grass Grabbers, Torso Twist, Self-Love

    Mosey to the Lakefront to witness a beautiful array of stars on a clear morning

    Thang: Red Barchetta

    Sprint to the first street light, @ 100 yards, do exercise, mosey back, plank for the six

    • 100 Yards 100 SSH
    • 100 Yards 75 Mountain Climbers
    • 100 Yards 50 LBC
    • 100 Yards 25 Merkins
    • 100 Yards 10 Waterpik Squats

    Mosey to the stairs at Rips

    • 50 Calf Raises, 25 Freak Nasties
    • 25 Calf Raises, 50 Freak Nasties
    • 30 Calf Raises, 30 Freak Nasties

    Mosey back to the Marsh

    25 Jump Squats OYO

    Mary IC x 10-15

    WW1 Situps, heals to heaven, hands to heals, crunchy frogs for @Cowbell, flutter kicks

    Missed you @steve @bushwacker

    Count, name-o-rama

    Anouncements:

    FIA email coming soon to those signed up – 1st beatdown in early December; Turkey Trot Thanksgiving Day

    COT: Grover prayed us out

    Thanks for hanging in there this morning with a beat up 49 yr old (50 in 27 days!)

    Until next gloom – Akbar

  • 1 Mile Time Trial #2

    12 strong showed up for the 2nd running of the 1 mile time trial.

    We started off with some light active stretching:

    15 X SSH

    15 X Mountain Climbers

    15 Leg Swings, L&R and Forward/ Back

    15 X 4 corner hops

    Skips down the parking lot

    1 mile warm up

    The mile course I plotted started at Causeway Approach heading south with ONE left turn (heading east) on Villere St. and finishing just before Coffee St.

    Ringo was on bike with a flash light and stopwatch to guide us.

    Finish times were:

    Cowbell 6:03

    Steve 6:13

    Turbo 6:13

    Waterpik 6:13

    The Hammer 6:33

    Bird 6:40

    Pixie Stix 7:13

    Shooter 7:37

    Pelican 7:43

    Russo 9:14

    Bushwacker DNF

    The Pax did a 1 mile recovery mosey as a pack back to the flag.

    We had a few minutes to spare so YHC led some light static stretching and 15 X Crunchy Frogs.

    Sealed the deal with 5 Burpees OYO.

    Thanks for coming out and testing yourself this gloom.

    Targeting March 2021 for the 3rd running!

    Thanks for letting me lead.

    Cowbell

  • On the 11th hour of the 11th day of the 11th month-Remembering Armistice Day

    Veterans Day originally was known as Armistice Day. Hostilities between Allied and German forces in World War I officially ceased at 1100 on November 11, 1918. Appropriate enough, 11 PAX gathered in the Gloom this morning at The Gipper to remember our Veterans.

    After a warmup of 11 Seal Jacks, 11 Imperial Walkers, 11 Toe Touches, 19 Side Straddle Hops, and 18 Overhead Hand Claps, all IC, the PAX mosied to the front of the St. Tammany Parish Emergency Operations Center where our Parish’s WWI Memorial stands. We circled up around the flagpole there for five rounds of T Merkins, Prisoner Squats, Flutter Kicks, Front to Back Lunges, Hello Dolly, Airplanes and Shoulder Taps.

    11 reps IC on the first round, 11 reps IC on the second round, 11 reps IC on the third round, 19 reps IC on the fourth round and of course 18 rounds IC on the fifth round.

    Between rounds, the PAX bear crawled about 20 yards to the Operations Center ramp which kinda sorta resembles a trench. We lunged walked up the ramp and then returned to our circle for the next round.

    We headed back to the shovel flag after our last round for the COT with Grover leading us in the Pledge of Allegiance and Moby praying us out.

    God bless all of our Veterans. Please help us always remember the sacrifices that they and their families made for our Country.

  • First Official Northshore H8!

    The inquiries started as soon as Steve announced the 3rd semi-annual Northshore H8! in his weekly e-mail blast. Would YHC get it right this year? Couched in the politest terms possible, the PAX wanted to know. So after reassuring everyone who asked that yes I knew what I was doing this time, YHC privately reviewed his notes from the last two fiascos, scoured Hawgcycle’s backblast from the recent Southshore challenge, and secretly consulted with Cowbell to confirm his conclusions. The result of all was, I think, a successful running of the Northshore H8! Finally.

    But first there was the warmup and a memorable warmup it was when 9 year old Pick Axe agreed to help prepare the PAX by leading his favorite exercises. YHC and Pick Axe rotated with Seal Jacks, SSHs, Hillbillies, IWs, lunges, toe touches, and arm circles. Once he adjusted his volume to screaming 9 year old level, Pick Axe performed flawlessly. The PAX really enjoyed it, and the presence of so many sons with their fathers in the early morning Mandeville Lakefront gloom has been a real boost to our fellowship and wholesome mission.

    So everyone was feeling pretty good on the mosey to that famous landmark, the Lakefront Shaft, and the starting line for the 3rd semi-annual but 1st official Northshore H8! Once YHC got through the instructions over Bushwacker’s questions, comments, thoughts, and philosophical musings, we were off.

    Of course, the Northshore PAX cannot replicate the Southshore’s version of the H8! precisely because we don’t have levees and a figure 8 was out of the question (it would be like playing Frogger with the traffic). We did our best and if truth be told it was more like a HS! YHC marked out a .4 mile out and back course which included a bridge with minuscule elevation change and cones measuring 35 yards apart. The first lap required each PAX to run and bear crawl the course and then perform 8 burpees and 36 hand release Merkins upon returning to the starting line. Rinse and repeat with the number of burpees and Merkins decreasing by 1 each lap. The objective was to complete 8 laps in 40 minutes. Total of over 3 miles running, 550 yards of bear crawls, 36 burpees and 120 hand release Merkins for the 8 laps.

    There were some impressive performances. This type of workout tends to favor the little guys and the guys who like to run. The guys who can lift appliances with their pinkie fingers when helping their friends move generally do not like this workout. But YHC didn’t hear any negative mumble chatter and only witnessed lots of effort. The 40 minute buzzer finally sounded and we made our way back to the shovel flag where we wrapped things up in our COT, Hammer praying us out.

    Thanks for letting me lead guys. SYITG.

  • Stranger Things

    It was quite nice in the gloom this morning when YHC and Grover arrived to a cool 65 degrees and a clean Milestone Marsh. We noticed that the picnic tables had been moved to the far side of the fence, something I’ve never witnessed before. That would be the beginning of the strangest post I’ve ever been a part of in my short time at F3.

    Pik, Pixie Stix, and Steve soon arrived and we circled up with OYO stretching and grumbling of sore shoulders from H8!

    Warm Up:  SSH, Imperial Walkers, Self-Love, and Arm Circles front and back x 20 each

    Cowbell came speeding in as usual – having arrived on time at Grandma’s House just a few minutes earlier – realizing it was Monday rather than Tuesday. 

    Short jog down to Mariny and back; pick up blocks and meet at the corner of the court for instructions

    Thang: Block Murph 

    YHC was explaining we would honor our veterans today, specifically Lieutenant Murphy, since yesterday was Veterans Day. But it actually wasn’t, because Veterans Day is this Wednesday. Can you see a pattern here?

    4 corners:   

    20 Block Curls, 20 Block Rows, 40 Block Presses, 60 Goblet Squats, .2mile run

    Rifle Carry on long sides of the court, 1 arm farmer carry on short sides

    Rinse and Repeat x 5

    YHC had some anthem tunes ready, specifically for Hammer (no show), and was worried a bit about how loud it might be so early in the morning – keeping it low not to disturb the neighbors.

    Round 1 was finished 10 minutes in when things really got weird. 4-5 vehicles pulled up to the Marsh with windows down, bass thumps, music blaring, and @8 people stepped out with khaki cargo pants, jackets, flashlights, and .…….basketballs?

    What is happening man? Who decides to play bball in the dark @ 5:30 on a Monday morning? We pressed on, and modified an already modified Murph by moving to the street. 3rd round in, we saw a few people riding their bikes past the Marsh fully dressed in non-workout attire, presumably on their way to work or coming in from the night. 

    15 minutes left, another modification was announced. We would finish the last 2 rounds of block work, make 1 more run and call it a day.

    All finished with 100 Curls, 100 Rows, 200 Block Presses, and 300 Block Squats. And some running.

    Mary:  1 minute left, Crunchy Frogs for Cowbell, IC. Only YHC did not do Crunchy Frogs, but American Hammers. After being called out, quickly switched to the correct exercise until 6:00am 

    COT: Grover prayed us out

    Even the COT was strange, our blocks still by our side, loud flashlight basketball, and another strange occurrence. Guy comes out of the house across the street and starts his car, moves it out of the way – parking it on the side street –  then starts his other car up and takes off – leaving the original backed out car still running.

    Count, Name-O-Rama, Announcements

    Thursday Oct 12th: 1 Mile time trial at the Scramble, F2 Flag making party @ Cowbell’s, Turkey Trot on Turkey day

    This is one beatdown I will never forget. Thanks for letting me lead.

    SYITG,

    Akbar

  • Raccoon before the Rumble

    YHC arrived early in the gloom this morning to a cool 62 degrees and a quick walk around while Grover got some additional shuteye in the car. I was greeted by a Racoon perched on a tree, and wondered if he had cleaned up the Marsh for us. He disappeared but made a couple more appearances before the Rumble scared him off.  The sorely missed Bushwhacker arrived next.  After a brief catch-up, Bush wakes up Grover like a scene from a horror movie as more dark bodies arrive to the gloom and we circle up. 

    Warm Up x10 IC

    SSH, Cherry pickers, Torso Twist, Self-love, Plank Jacks, .2 mile run

    Thang 1: Ascending Ladder, OYO/IC

    5 Pull Ups, 10 Stone Mountain, 15 Supermans, 20 Hand Release Merkins, 25 Twinkle Toes (Al Gore with calf raises), 30 Bulgarian Split Squats, 35 Freak Nasties, 40 Plank Jacks, 45 LBC, 50 SSH, .2m run

    About the time we got to the Supermans, Cowbell told Grover “We need to set a date – with a pregnant pause before adding – for the flag party.  We all got a chuckle, and were happy Cowbell finished the sentence. 

    Thang 2: Broken Ascending Ladder, OYO/IC

    1. 5 Pull ups
    2. 5 Pull ups, 10 Stone Mountain
    3. 5 Pull ups, 10 Stone Mountain, 15 Superman
    4. 5 Pull ups, 10 Stone Mountain, 15 Superman, 20 Hand Release Merkins
    5. 25 Twinkle Toes
    6. 25 Twinkle Toes, 30 Lunges
    7. 25 Twinkle Toes, 30 Lunges, 35 Freak Nasties
    8. 40 Plank Jacks, 45 LBC’s, 50 SSH

    Mary

    Crunchy Frogs IC x20; Leg Raises, Hello Dolly, Heals to Heaven, Hands to heals x 10 IC

    Count/Name-o-rama

    Announcements

    1. Halloween dress up beat down Saturday at the Mothership
    2. Cowbell and Grover’s F2 flag making party,  possibly November 12th, at Cowbells house with pizza and beer. More to come later. 

    COT  – YHC prayed us out. 

    Thought for the day:

    Bad things happen everyday, the difference is how we deal with it. Life is 10% what happens to you, and 90% how you respond to it. 

    Always a great way to start the week at the Marsh, thanks for letting me lead.

    ‘Til next Gloom,

    Akbar

  • Cool Runnings

    With a majority of the PAX still reeling from Week 3 of the IPC, YHC knew the turnout would be relatively light for today’s Scramble. With a light breeze making for some “relatively cool temperatures”, the minor break from the heat and humidity gave the PAX a September reprieve.

    The Rules of the Gloom were each PAX had to do 100 merkins and 100 squats along the traditional Scramble route. The only other wrinkle was that each man was to pick up the pace along the long straight road to Sunset Point, both coming and going.

    Five minutes of Mary and thanks to Bushwacker for praying us out.