F3 New Orleans

Tag: Grandma's House

  • Saints hangover – from Russo

    YHC was not moving swiftly to let his feet hit the floor this morning, but as always, glad they did, because we finally made it into only the upper 60s for a clown beatdown. There’s nothing sad when we have a break from stifling humidity and local sports teams were victorious.

    Thang

    Good ol’ deck of death. Rep count and exercise were based on suit and number. Deck was split into four groups below.

    Between groups YHC moseyed among the various columns like one of those obstacle course dogs. They do it better.

    Hearts – freak nastys
    Diamonds – step ups
    Spades – durkins
    Clubs – BSSs

    Hearts – shoulder tap plank jacks
    Diamonds – lunges (2 is 1)
    Spades – Monkey humpers
    Clubs – donkey kicks

    Hearts – ballerina squats
    Diamonds – SMCs
    Spades – imperial squat walkers
    Clubs – Star jumps

    Hearts – leg raises
    Diamonds – V ups
    Spades – Gas pumps
    Clubs – Crunchy frogs

    COT, Name-o-Rama, and prayer to close.

    SYITG

  • Granny’s 9-12-23 – from Russo

    Plans for a twin/duo/partner workout were put on hold this morning, but Granny still had a visitor.

    No real warmup to speak of (it was 74, we’re plenty warm), so YHC jumped into it with a slalom around the columns, then used the five benches to perform 10 reps at each bench of:

    Freak Nastys
    Durkins
    Step ups
    BSS
    Calf raises
    Crunches
    Urkins
    Crunchy frogs

    Between each set of 5, YHC slalomed the columns for around 2.5 miles total.

    Quick prayer to give thanks for the arrival of Cowbell’s sons, and thanks for continued blessings.

    SYITG

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Tuesdays with Granny – from Chewy

    YHC wanted to share with you about a fantastic morning with the Pax at the Mandeville Trailhead. The session was invigorating, starting with a 15-minute yoga session with a vinyasa flow. The energy remained high as they moved on to step-ups supersetted with incline push-ups and step-ups supersetted with shoulder taps.

    The group’s dedication was truly inspiring as they tackled a series of stair climbs followed by squat jumps, starting from 11 reps and working their way down to 1 rep. A round of stop-motion lunges and single-leg Romanian deadlifts kept the momentum going, pushing their limits further.

    The session concluded with gluteal bridges and side planks, leaving everyone feeling accomplished and motivated. The sense of community and shared determination among the PAC made this morning one to remember. Looking forward to more empowering sessions like these!

  • The Whipping Post – from Steve

    That was the first song up on the playlist this Tuesday morning and it really hit the nail on the head. “Good lord I feel like I’m dying,” hasn’t rang more true than it did on this mild morning at Granny’s (82* with 90% humidity), with the cinderblocks awaiting us at the stage.

    Now unlike Wacker, YHC enjoys the block beatdowns every now and then. I mean, sure, there’s never been a time when I’ve thought, “Hey, Murder Bunnies would be perfect this morning!” But a few curls, overhead presses, kb swings – why not?

    YHC made a verbal commitment to Cowbell at caffeteria that this beatdown would have little to no running and that promise was (mostly) kept. We did run to the pilot house between sets, but the boot-legged Cowbell modified and simply meandered amongst the columns for his rest.

    The Circuit:

    Curls x 40
    Squat Thrusters x30
    Dead Lifts x20
    Merkins x 10
    Burpee Block Jump Overs x5

    Flutter Kicks (2:1) x40
    Shoulder Press x 30
    Bent Over Rows x20
    Merkins x 10
    Burpee Block Jump Overs x5

    Chest Press x40
    KB Swings x30
    Merkins x20
    Crunchy Frogs x10
    Burpee Block Jump Overs x5

    Block Windshield Wipers (2:1) x40
    Alt Block Merkins x30
    Goblet Squats x20
    Elf on the Shelf x10 (5 ea. side)
    Burpee Block Jump Overs x5

    The unofficial poll scrawled into the stage wall that revealed just how important a man’s height (among… *ahem*… other things) is to women was thankfully painted over months ago. And, there were no bat attacks today. So we were all able to leave the stage with our dignity somewhat in tact. As always, thanks for the opportunity – not just to lead – but simply to be out there pushing to be better with you guys.

  • Smells like a different fragrance, so says Bushwacker! – from Shooter

    With YHC out of town for the Scramble and his gym buddy Tanked flying out to Wisconsin Friday for his qualifier, I decided to scoop up Tuesday and Friday (A1c) on the Q sheet. Not to worry if anyone is looking for an opportunity to lead a beatdown, as Wednesday, Thursday and Friday (splashpad) still remain vacant.. Needing some guys to step it up and put forth the only payment required with F3. Signing up to Q and lead your peers.. Trust when I tell you the PAX appreciate new beatdowns and ideas from others… I know Wacker’s nose 👃 enjoys a different fragrance from time to time as expressed this Gloom..

    Not much creativity here this morning but YHC did prepare to accelerate through the beatdown this morning instead of decelerate.. Steve knows how much YHC actually hates doing that..

    Warmup
    10IC Selflove, arm circles, Imperial walkers, SSH, Grass grabbers, Mummy kicks, Toe touches and Hillbillies..

    Thang
    Simple mosey down Girord stopping at every other corner down and back.. Numerals of 8 was the accelerant. Started with 8 8 count body builders, then 16 Merkins, 24 jump squats, 32 2:1 flutter kicks and 40 SMC 1:1.
    Returned to the AO for Jackass Burpee Web 8 columns 1 burpee 2 donkey kickoffs per column down the breezeway..

    Closed with Mary 8 OYO WW1 sit-ups, 8IC Left elbow to right knee F/J, 8 OYO WW1 sit-ups, 8IC leg raises, chillcut plank 60 second hold, alternating left/right side plank hold 60 sec, 8IC gas pumps and closed with 48 💯s on OYO..

    Announced the firefighters 9/11 challenge at the Gipper on September 9th, Growrun NOLA
    the 14th and 15th of October and who could forget the IronPax less than 2 weeks away in September..

    Quarterpipe led us out with COT

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Do we hate the 8? Is the 8 instead great? – from Russo

    I h8 how hot it’s been. We started at 82 and worked up to 84 degrees before we were done at Granny’s. Gr8 group of 4 (a factor of 8) to comminic8 how much we love 8s on 8-8. Luckily, no one had to regurgit8 or inebri8 (or any other “8” that might be a little more risky).

    Warmup (all 8x IC)
    -Sealjacks
    -cherry pickers
    -Butt kicks
    -self love
    -toe touches
    -good mornings

    Thang

    Honoring the Crazy 88’s from Kill Bill Vol. 1
    – 88 calf raises
    – 88 shoulder taps (1 is 1)
    – 88 plank jacks

    H – 8 (8x 8-count exercises)
    8 count bodybuilders
    Legs: front and back lunges
    Side lunges and Apollo ohnos
    Dr. W’s
    Absolution

    Crazy 8’s
    Hold deep squat while playing the card game.
    Every two minutes: 8 merkins
    Someone throws an 8: 8 burpees
    Someone can’t play a card: one 8 count body builder

    Between rounds, we slalom the columns (kinda like a figure 8 but not exactly)

    Mary (all 8x IC)
    – flutter kicks
    – Gas pumps
    – Penguins
    – American hammers
    – Crunchy frogs
    – LMCs

    1 minute and 8 second plank wrapped us up at 6AM.

    COT, Name-o-Rama, Announcements, Prayer, in that order where we lifted up half of F3 Northshore that is currently in the infirmary (Pik, Turbo, Backdraft, Akbar and I’m sure many others).

    YHC enjoyed the time, SYITG

  • KISS – from Steve

    No, no – not the Prince song made famous by Julia Roberts in that Pretty Woman bathtub scene.  Keep it simple, stupid.  In this case, that refers to both the beatdown and this backblast.  Jose had promised to boycott my Tuesday Q, as he was sure there’d be no backblast and hey, what’s the point of posting if it doesn’t help him to overtake the reigning champ Russo on the paxminer charts?  I get it.

    And there probably would’ve been no backblast, but seeing how quickly Jose knocked out his A1C three year anny blast this morning, YHC thought to himself, “C’mon Steve, get your s@#* together!” (Yes, YHC refers to himself both in the third person and by his f3 nickname.  Totally normal.)

    So yeah – simple beatdown.  And hopefully effective. Well, effective for Shooter and I.  I have a feeling Russo is such a machine these days (what with his four beatdowns a week), that it was a breeze for him. Speaking of breeze, it was a few degrees cooler Tuesday morning, and not nearly as brutal as it’s been. Despite that, though, there wasn’t much chatter. Maybe it was the fact that we didn’t have Bush or Hammer, or maybe it was just the 55 burpees at the top of the beatdown.

    Warmorama : Usual business, torso twists, good mornings, IW’s, SSH’s, MC’s, etc.

    Thang: Was supposed to be three series of 11’s:

    1. Slurpees (burpees w/ star jump) at bottom of stairs, calf raises (4 ct) up top.
    2. Merkins, broad jump length of the lawn, alt leg lunges (2:1)
    3. Box cutters, bear crawl amphitheater hill, freak nasties.

    We scratched the final set because hey, time flies when you’re beating the crap out of yourself. Quick set of step ups (no Bulgarians?!?) and freak nasties before settling in for a few mins of Mary. Russo prayed us out. Announcements: Bush’s fire fighter challenge Saturday. Appreciate the opportunity to lead such an excellent group of men. (And appreciate the inspiration/motivation to write the BB, Jose!)

  • How Granny got her Pax back – from Russo

    76 degrees to start this morning, and since YHC has been dealing with yet more allergies, I selfishly and secretly thought that flying solo might not be so bad. Easy ruck there and back. But no, fate had other plans, and I’m glad she did. Jose pulled up, fresh off a vacation fighting bears and Dolly Parton, and then Cowbell, for a Pax of 3, and off we went.

    Warmup (all 10x)
    – seal jacks
    – Self love
    – Grass grabbers
    – Toe touches
    – Cherry pickers
    – SSHs

    Thang

    Mosey to the seawall, where every 70 seconds of the travel it was:
    10 merkins
    10 gas pumps

    At the seawall:
    7 freak nastys (IC)
    14 step ups
    7 durkins (IC)
    7 urkins (IC)
    7 BSSs (2 is 1)

    This was where I reminded Jose “we have a lake” and he reminded YHC “yeah, well, we have a Pax.” Touche.

    At RIP’s
    Multiple rounds up and down the step of Rips, while the Pax was knocking out Rocky Balboas and Calf raises (all in about 7 minutes total).

    On the way back, every 70 seconds it was 10 plank jacks and 10 LBCs.

    COT, Name-o-Rama, announcements, prayer, in that order. Continued prayers for our F3 brethren dealing with some difficulties (including Turbo and Boo Boo), a young man named Phoenix, Cowbell and his M on their twin expectancy, and reminders about the 3 year Anny at the A1C on Friday July 28, the St. Vincent 500, Gnarly Nutria (this Wednesday), Zoo’s birthday Q on Saturday, and the Blue Moon night race at Fountainbleu on August 19.

    Thanks for joining/reading.

    SYITG