F3 New Orleans

Tag: Fletch

  • 43 gets you HATE – from Jose10k

    Finally some cooler weather arrived. As happy as I was for the arrival of this cold front, I was happier for the arrival of 4 of my brothers.
    Warm-ups: ssh, self love, grass grabbers, torso twists
    The thang: The deck of death
    Hearts: hand release merkins
    Diamond: copperhead squats
    Clubs: apollo onos (2 is 1)
    Spades: right elbow to left knee, left elbow to right knee (2 is 1)
    Joker: 2 calf raises per step from bottom to top of the parking garage
    COT and Moby prayed us out. Thank y’all for allowing me to lead such a great group of men.

  • Rising Up, Back On The Street – from Russo

    YHC was taught in 2nd or 3rd grade that if you want to attract eyeballs to your writing, you need a hook: a catchy title or an opening sentence or paragraph that draws attention.

    I may not always be successful, but that’s my goal with these. I had no hook for this morning: that is, until the twin muses of Eagle 98.1 and the band Survivor provided inspiration from the 80’s classic “Eye of the Tiger”.

    Good looking pax of 10 braved the heat and humidity this morning to “rise up” and get “back on the street”…literally. They did their time and took their chances, went the distance, and got back on their feet: just men and their will to survive.

    Warm-up (all IC 15x to 20x)
    – Seal jacks
    – Grass Grabbers
    – Cherry Pickers
    – Self Love
    – Torso Twists
    – Goofballs
    – Imperial Walkers

    Thang

    Tabata today, 45 seconds on, 15 seconds rest, 1 to 3 exercises per stop, mosey a block or two between stops.

    – 8 Count Bodybuilders
    – Squats
    – LBCs (multiple rounds)
    – Shoulder taps
    – Scissor kicks (definitely NOT flutter kicks)
    – Lunges
    – Flutter kicks (definitely NOT scissor kicks)
    – Peter Parker’s
    – Crab cakes
    – Burpees
    – Monkey Humpers (Not at Steve’s front door desire the request)
    – Star Jumps
    – Freak Nastys
    – Step UPS

    A mosey took us back to start, where YHC could sense Shooter itching to stretch out his calves, so we did 3 calf raises at each step of the pilot house.

    Back at the bottom, a few more LBCs, a standard plank, and a chill cut wrapped things up.

    COT, Name-o-Rama, Announcements (sign up for Iron Pax, leadership meeting tonight on SS), and Prayer closed us out.

    Thanks, gents, for joining me. It’s always enjoyable, especially when we’re graced with a Bushwhacker sighting. Best of luck to you as you start your new adventures!

    It was encouraging seeing a couple newer faces (Bends and Swoll Patrol). I hope these two stick around! And the same goes for the “regulars”.

    Until next time, SYITG.

  • Keep Your Eye on the Ball – from TurboTax

    The Gipper PAX turned out strong this morning with nary a concern about tonight’s rendezvous with the Gnarly Nutria. After a warmup of SSHs, mountain climbers, seal jacks, Peter Parkers, IWs, Parker Peters, toe touches and Merkins, we headed over to the Justice Center for an animal parade. Crab walks, ostrich walks, bear crawls, gorilla walks, and frog jumps down the alley and then a short mosey to the opposite side of the JC for a series of passing games. Keeping it light to keep the legs fresh for those making the trek to compete in the GN but still competitive enough to make a nice downpainment on the day for the others, we worked together as a team to keep the ball moving and paid the price in penalty exercises when our teamwork broke down. Back at the Shovel Flag, Moby prayed us out. Thanks for letting me lead guys.

  • “Flexing Fletch” with special quest “Butts and Balls!” – from Shooter

    After a week away YHC decided to sign up for Today and Thursday as the Q sheet remains empty for the most part.. After arrival YHC saw the likes of Fletch pulling in to Flex his posting abilities and shortly thereafter the likes of Jose (on summer vacation) 10k as I planted the flag.. To even up the PAX Mandeville’s own Chewy pulls in and we commence to get this party started..

    Warmup
    15IC Windmills, Toe Touches, Cherry pickers, self love, SSH and Butt kicks.

    Thang
    Moseyed along the streets of Mandeville to the Marsh stopping along the way at each corner for 5 Burpee (2x Merkin), 10 Merkins and 15 Jump squats. Realizing there was only 2 corners to get there we extended around the backside to gather 2 additional blocks to get some reps in. Upon arrival at the Marsh YHC planned on some actual BLOCK work, however it appears we have been sabotaged yet again by our fellow Mandevillians or our local parish workers simply following orders in the removal of our ditch baring F3 coupons. Maybe the Qs sight is deteriorating or the GPS coordinates in my mind is way off.. Nevertheless Jose 10k tried shining a light literally to no avail.. One could understand if the removal was for the purposes of grass cutting or Bush trimming but the area we were looking through certainly shows no sign of say a “Bushwacker!” Or by no means a pruning machine in “Tanked up!” Called an audible using the monkey bars for (3x)
    5 pull ups, 10 squat thrusters minus the coupon and 5 chin ups. Back to the streets for the return stopping along the way yet again this time for 5 8 count body builders, 10 Lunges and 15 Apollo onos..
    Returned at the pavilion for some core work. PAX held chillcut while each man moseyed up and around the flag pole returning till everyone completed. Next round alternating Nolan Ryan’s 5 each side and the same up and around.. Final was 10 OYO donkey kickoffs..

    Count, Annouce and COT

    Big thanks to my Lee road Cowboys for journeying down this morning..

    Don’t forget open to all Pickle ball at Pelican park on Fridays 630PM hosted by Chewy..
    Fun times for sure..

    Appreciate Fletch 🙏🏼🙏🏼 us out and until the next Gloom 👊🏼👍🏼✌🏼!!!

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen

  • Arms, Legs, Core and Funk – from BBQ

    Arms, Legs, Core and Funk. The weather cleared but the beat down stayed under the roof at The Gipper. Warm ups were side straddle hops, grass grabbers, wind mills, regular and inverted imperial walkers, regular and inverted Peter Parkers. Self love, arm circles and cherry pickers. Arm work outs with coupons were curls, military press and rows or kettle swings. Legs were Al Gore meets George Thoroughgood, Bonnie Blair’s and squats. The reps for each exercise was 10,15, 20, 15,10 and 5. Core work of of 20 reps each. Freddie Mercury, Flutter kick, American hammer, leg raises, scuba Steve, Einstein’s leg and arm stretches, LBC’s and crunchy frogs. Music was added for the crunchy frogs. Cow Bell led to “ Get the funk out of my face” by The Brothers Johnson. The 1977 disco tune turned the last exercise into the funky crunchy frog and for a moment it was F4! Fitness, Fellowship, Faith and Funk! Fletch prayed us out.

  • – from Bushwacker

    As I stood in the gloom and watched the the headlights roll in, I thought about all of the “regulars” I was going to see at Granny’s. And when the PAX circled up, including Chewy doing his best Cowbell impression, I didn’t see ANY regulars…all I saw were a group of HIMs ready to start their day off with an offering to the gods of sweat and pain! And thoug YHC brought every excuse as to why this beatdown would be “a little less intense”, the PAX brought their A game all the same.

    WARMORAMA

    All IC x10:

    SSH
    High Knees
    Butt Kicks
    …? (sorry I went on to lead PT for my fellow recruits and have become confused)

    THANG
    But anyhoo…We broke into groups of 2 and reported to either the benches, the pillars or the stairs. Different exercise at each station and rotate several times.
    Benches – Freak Nasties
    Pillars – Squats
    Stairs – Bunny Hops

    SECOND EVOLUTION

    Benches – 100s
    Pillars – Tuck Jumps
    Stairs – run up, 5 burpees, around tower, 5 burpees and down

    THIRD EVOLUTION

    Benches – Freddy Mercuries
    Pillars – Lunge Walks
    Stairs – run up and down twice

    COT

    Count and name, with Chewy praying us out. Thanks for following the gimp of my lead gents.

    See yall at the H8!……?

  • Surveying New Territory – from Mobydick

    Pax. BBQ, Turbo Tax, Barely Legal, Einstein, Cow Bell, Fletch, Akbar, Grover, Mobydick, Bean, ?

    The Gipper has posted all over downtown Covington for years. Today was new territory. YHC chose to forego the usual warmup circle and took the PAX on a cross town drag and carry. America was laid out by intrepid bands of surveyors that drug chains for miles to measure and note land marks while hauling their gear. The 11 man PAX devided into 3 teams with one 35 lb concrete block per team. A long heavy chain lay stretched out on New Hampshire street. The thang was for each man in order drag the chain one length end for end. It took 11 men two pulls each to get to the gates of Bogue Falaya Park. Mean while each team had to keep up with the chain while team carrying the block over head and lunge walking the 4 blocks to the park.
    Leaving the chain at the gate PAX with block still over head did a tour around the new pathway along the River and stoping at the benches for Derkins Squats Step ups and more Merkins with more lunge walking in between. The return to the Gipper dragging the chain. We must have made pretty good surveyors cause the end of the chain ended up right where it started.
    Not a lot of cardio but YHC found a couple of missing muscles the next day

  • Squat, Lunge, Squat – from Einstein

    I posted this backblast last Friday, but it was rejected.
    I’m guessing too many swear words were in the original version, and it was rejected. (probably rejected from that guy who went to Notre Dame)
    I’ve been binge-watching “Trailor Park Boys,” and have developed what my Dad used to refer to as a “bankrupt vocabulary.”

    Anyways, here is how it went:
    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, WMills, IWalkers, HBillys, SJacks, GMornings, SLove, CPickers, BKicks

    Partner up for; 100 jump squats, 200 right foot in front of left foot lunge, then left foot in front of right foot lunge, 300 wide angle squats.
    While one partner was squatting, the other partner sprinted half the distance of the parking garage deck, jogged the other half, then back-peddled the whole distance back.
    Then the partners flip-flopped, keeping the count total going.

    Two minutes of Mary; included flutter kicks, and crunches

    Count-o-rama, MobyDick leads us out with a prayer.

    Thanks guys for letting me lead today.