F3 New Orleans

Tag: northshore

  • Winter Soldiers

    Knowing that it was going to be cold on the Mandeville Lakefront this morning, YHC cast about late Friday for an appropriate pearl of wisdom to drop on the PAX.  Almost instantly, Thomas Paine’s immortal words from the American Revolution came mind:

    These are the times that try men’s souls.  The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman.  Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.  What we obtain too cheap, we esteem too lightly; it is dearness only that gives every thing its value.

    The parallels to a beat down in the Gloom on a cold, windy and kind of wet morning in South Louisiana are too obvious to require explanation.  Let’s just say that eight winter soldiers and stout patriots assembled in a brotherly manner to make themselves better this morning.

    The Warmup

    Steve has the Bulgarian squat, Butt Splice owns the longest block, EiEi is best friends with Jane Fonda, Einstein likes to lunge backwards, and Shooter frequently employs the front plank to adjust the PAX’s attitude.  For YHC, it’s the stairs at Rips Restaurant and so that’s where we headed for this morning’s warmup:

    Partner up, one partner does SSHs while the other heads up and over the Rips’ stairs, switch up, rinse and repeat for 10 minutes alternating SSHs with IWs and the straight runs up and over the stairs with crossover runs.

    The Thang

    Short 10 count then short mosey to the East for the first COP:

    Round 1:  Merkin Wave to 80; then on our Sixes holding feet at 6 inches for an Up and Out Circle Leg Raise Wave to 80; back on our feet holding the People’s Chair while executing a Vertical Jump Wave to 80.

    Round 2:  Another Merkin Wave to 80; then on our Sixes holding feet at 6 inches for a Out and Up Circle Leg Raise Wave to 80; back on our feel holding People’s Chair while executing a Knees to Chest Vertical Jump Wave to 80.

    Recovery walk morphing into a mosey to the Harbor Playground, spicing up the mosey with random short accelerations, Merkins, and soccer style headers.  Formed up for the next COP on arrival:

    Isometric lunge hold left leg forward to a count of 30 followed immediately by 30 lunges pulses; switch legs and repeat; then Mission Impossible hold for 30 seconds followed by 30 Merkin pulses.

    Mosey to the Harbor Pavilion where we spread out among the benches for a few rounds of box jumps. Every 30 seconds, the PAX was asked to perform a set of three jumps, a straight jump, a lateral jump to the right and a lateral jump to the left.  We then picked up the pace for the second round, executing four box jumps every 30 seconds.  Round 3 called for six jumps and then the 4th and final round called for eight jumps.

    Mosey to the baseball field where we partnered up once again for two rounds of pull ups, Northshore Merkins (OK we officially claim the name of Northshore Merkins for plyo pushups), Tonya Hardings, and lateral squat jumps.

    Indian Run back to the Shovel Flag for a round of Mary:  back plank bicycles IC 20x, side plank dips IC 20x each side, and J Lo’s IC 20x.

    Countorama, nameorama, and Tanked Up prayed us out on the way to THE Manny funded Coffeeteria.

    Moleskin

    CRAZY IVAN.  It’s on next Saturday, January 20th at 2100.  Mandeville Lakefront AO.  EiEi scientifically has designed this CSAUP event to be .001% better than the Southshore’s Gnarly Nutria.  We’ll see if the Southshore PAX forgo their regularly scheduled Saturday evening bubble baths in order to cross the Causeway for some Cold War games.  Bragging rights for the next six months are on the line.  The Northshore Cold Warriors are ready.

    Chewy is off IR and how appropriate to have one of our Founding Father’s Kotter on a Thomas Paine themed beatdown.

    YHC learned at the Coffeeteria that Carpool’s employer has traded him to the Houston AO.  We’ll miss him here on the Northshore but of course are proud of him for his promotion and know that he’ll represent us well at the Houston AO.

    Captain Sparkles and Turtle are hunting with Shooter this weekend.  Will Shooter make it home alive?

     

  • Field of Dreams

    “Shoeless” Joe Jackson:  “Is this Heaven?”

    Ray Kinsella:  “No, it’s Iowa.”

    YHC has never been to Iowa.  He has, however, been to Baton Rouge….Saturday morning as a matter of fact…and has to admit that Highland Park is beatdown heaven.  If we build it in Baton Rouge, they will come…just like Charlotte, just like NOLA, and yes just like the Northshore…that is a certainty.

    So seven Northshore PAX arrived in the Highland Park Gloom, appearing seemingly out of the mist like Shoeless Joe Jackson and his teammates, ready to play ball.  It went like this after a thorough and legally binding Disclaimer:

    The Warmup

    Determined to deliver knowledge, each Northshore PAX led one of our standard warmup exercises then picked out one of the Baton Rouge PAX to repeat it.  YHC kicked things off with Seal Jacks 10x IC, kicked it to Worms for a repeat, EiEi picked it up for Hillbillies 10x IC,  kicked it to Rocket for a repeat, and so on working through High Knees, Butt Kicks, Side Saddle Hops, Copperhead Squats, Good Mornings, and Imperial Walkers.  False starts, mental lapses, and counting errors a plenty but, hey, the School of Q was in session and the Northshore PAX could have stayed in their fartsacks instead of piling in the Clown Car for the road trip  if the BR PAX already knew the drill.

    The Thang

    Shooter took over for a Tabata set with Merkins and Plank Jacks as the featured exercises.  30 seconds on, 10 seconds rest, repeat 3 rounds.  Professor Shooter then explained to our Baton Rouge brothers the versatility of the Tabata format for delivering pain through a variety of featured exercises, dropping a big pearl of wisdom on the BR men.

    Mosey to the Sundial where Steve unleashed his trademarked Bulgarian Squats on the PAX.  Sprinkling in Freak Nasties, Step Ups and Derkins had the BR PAX thinking that they were no longer in the minor league.

    And if that didn’t do it, the Mosey over to the top of Mount Highland Park for Burpback Mountain definitely signaled the arrival to the Big League.   Partnering up, teams of PAX performed 100 burpees…one partner running down the mountain to the stream and then back up while his partners performed as many burpees as possible on the way to 100.  Is it worth crawling out of the fartsack for an easy beatdown?  Negative.

    Mosey back towards the Shovel Flags where THE Manny set the PAX up for a plank slalom.  16 PAX planked up while the last man sprinted/backpedaled through the others, planking up himself when he reached the end and signaling the next man to get busy.  Once the last PAX completed his sprint/backpedal slalom, it was time for a 10 count refresher course before the PAX moved on to Mary.

    Carpool educated the Baton Rouge PAX on LBCs and then EiEi delivered the final pitch of the morning with his legendary Jane Fonda sequence.

    Countorama, nameorama, and THE Manny prayed us out on our way to the coffeeteria.

    The Northshore PAX was honored to lead.  Thanks for having us.

     

     

     

     

  • Santa’s Last Stop

    Twas the gloom before christmas when all through the marsh not a creature was stirring except for c. sparks. The shovel flag dug in the cool of the air, knowing the rest of the pax would be there!!

    These Pax must be loco! we all roll up sharing our stories of the Ms calling us nuts for posting on Christmas! but this is f3 and we can’t stop won’t stop!! Sparkles filled the prophecy of the santa suit minus the belly with a dazzling santa sweatshirt! Bushwacker in the christmas spirit wore his santa hat too!

    WARMARAMA

    Ssh 20 ic

    toe touches legs apart 20ic

    half mile mosey to the lake

    THANG

    20 box jumps and 20 squats oyo rinse and repeat x3

    20 derkins and 20 freak nasties oyo  rinse and repeat x3

    mosey back with 10 stride sprints at each stop sign

    20 dips and 20 pull ups oyo rinse and repeat x3

    20 australian pull-ups oyo

    MARY

    20 lbc ic

    20 freddie mercuries ic

    20 flutter kicks ic

    rinse and repeat

    cot, bom

    shooter with a pray out!

     

     

  • Moroccan Nightclub

    PRE-THANG

    The faithful pax roll up in the gloom of the morning for their last beatdown of 2017! Those that are hungry for more get up extra early for 2miles of foreplay. QIC, shooter, steve, and turbo break the ice.

    WARMARAMA

    Committed pax are stirring up some mumble chatter as we roll up bringing in a sunrise to remember. The flag waves and we start on schedule as some late risers are rolling in to join the pax.

    50 SSH IC  to keep the pax on their toes.

    neck rolls and shoulder shrugs (f&r) 20 ic give Mash a hint that there is something brewing here.

    Sun gods f&r 20 ic, Moroccan nightclubs 20 ic, overhead claps 20 ic, another set of moroccan nightclubs 20 ic, and lastly another round of sun gods f&r 20 ic this stirs up much mumble chatter as the burn is almost to much to bare! but this is F3!!!

    good mornings 20ic

    bend to the side in a standing position .. something tells me good afternoons would be a good name for these 20ic l&r

    and finally…

    seal jacks 20ic

    Thang

    mosey to a stretch of the sea wall for some..

    derkins 12ic

    and freak nasties 12ic

    rinse and repeat 10ic

    and to keep the pax lower body proportional we do some 11s

    squats into a lunge walk into sister mary catherines with a sprint back in a ascending and descending order.

    mosey to an oldie but goodie (obg) round of rips as if our legs weren’t jello already

    this is 7 long minutes of

    rocky balboas 10 oyo

    run up the steps and back down

    apollo creeds 10 oyo

    rince and repeat until time! yikes!!!

    and to top it off QHC utilizes the longest block in mandeville to have the pax mosey half the block (equivalent of 1 city block)  and full blown sprint the second half. and when QHC seen Captain Sparkles belly up on the floor looking for his next breath… QHC thought it be good to do the same for the way back!! these guys have jet packs!! crazy ivan prep!!

    at that point QIC need to catch his breath so decided to take a knee and share with the pax my philosophy on life and vision going into the new year! NEW YEAR NEW MIND

    and back into the beatdown we continue…

    wife pleasers 20 ic

    heal taps 20 ic

    wife pleasers again 20ic

    jane fondas 15ic

    pulses 15 ic

    toe to knee 15 ic pulses

    rince and repeat on other side

    MARY

    lbc 20ic

    freddie mercury 20 ic

    russian twists 20 ic

    heal taps 20 ic

    v ups 7 ic

    COT, BOM, coffeteria with a surprise visit from Grundy!

    Thank you Maverick for praying us out!

     

     

     

     

     

     

     

  • Steely-Eyed High Impact Men…and Superman PJs

    Four steely-eyed High Impact Men, one in his Superman PJ bottoms (whose name shall not be mentioned although it rhymes with Tushwacker), joined YHC this morning at The Gipper.  T-claps to these men for conquering the fartsack on a rainy, cold and gloomy morning.  It was definitely sleeping weather at 0600.

    One of the great things about The Gipper AO is that it has several covered areas.  The PAX made full use of them this morning to stay relatively dry while exercising to bring the heat.

    Warmup on the Bandstand:

    SSH, IW, Merkins, Toe Touches, Torso Twists, Shoulder Circles, and OH Hand Claps, most IC 20x.

    Mosey to the Train Platform:

    Mobility and plyometric work for a steady 20 minutes or so, including skipping, bounding, caricoa, lunge walks, bounce extends, frog jumps, lateral/vertical jump combos, one legged hops as well as some accelerations/sprints.

    Mosey to The Gipper HQ:

    Four rounds of Merkin variations, squat/jump variations, and Good Morning variations, all IC 20x.

    Then some Mary to wrap things up:  over/under flutter kicks, jackknives, and of course Supermans, again all IC 20x.

    Countorama, nameorama, and a prayer of recognition for the gift of today and the opportunity to serve as a positive force in the world.

    Thanks for suffering with me in the Gloom this morning men.

    Moleskin:

    T claps to Moby who, at 67 years old, posted in the nasty weather despite a sore Achilles.  Unable to execute the mobility and plyometric exercises, Moby held a People’s Chair for what seemed like forever and otherwise kept himself moving.  Now that’s a steely-eyed High Impact Man for you.

  • Six PAX

    Great to have Maverick with us in the Gloom this morning, stateside after his Spanish adventure.  FNG Astro joined us as well making the PAX a Six PAX for our Wednesday morning beatdown at the Gipper.

    Standard disclaimer and then down to business with the warmup:

    Merkins 20x IC

    Seal Jacks 20x IC

    Windmills 20x IC

    Plank Jacks 20x IC

    IW 20x IC

    Butt Kicks 20x IC

    Mosey to the Bedrock for the first COP:

    Woodchoppers con roca 20x IC

    Torso Twists con roca 10x IC

    Crossover RDLs con roca 10x IC

    Rinse and Repeat

    Mosey to the Justice Center for:

    30 yards lateral plank walks with stops at each of the three little live oak trees for 5x T pushups OYO

    Tabata set of Al Gores and vertical jumps then

    30 yards lateral plank walks back to the starting point again with stops at each of the oak trees for 5x T pushups OYO

    Mosey to the top of the Justice Center Parking Garage for:

    Burpback Mountain.  PAX breaks up into three teams of two.  Each team performs 100x burpees….one team member performs burpees while the other sprints down the ramp and then backpedals back up the ramp to relieve his teammate, flapjack until the team hits 100 burpees.

    Mosey back to the Gipper shovel flag with an old soccer drill:

    YHC calls out “head it” and each PAX performs a vertical jump with a virtual header; YHC calls out “hit it” and each PAX accelerates for 5 strides.

    Back at the shovel flag with just enough time for a set of Jane Fondas 10x IC.

    Countorama, nameorama and a prayer to start our day.

    Welcome FNG Astro.

    Thanks for letting me lead.

  • Riverdance Redux

    Another beautiful morning on the Mandeville Lakefront. Fourteen men gathered around the shovel flag in the dark but quite nice Gloom to jump start their weekends with a beatdown.  T-claps to Bushwacker, Shooter, and Steve for posting pre-Fallen Heros 5k and special t-claps to Bushwacker and Steve for engaging in a little 2 mile Foreplay before the beatdown before the Fallen Heros 5k.

    Disclaimer and then down to business with

    The Warmup:

    5 Burpees OYO

    Seal Jacks 31x IC

    7 Burpees OYO

    Windmills 15x IC

    9 Burpees OYO

    Shoulder circles forward (golf ball, baseball, softball, volleyball, basketball, beach ball sized circles) then reverse (beach ball to golf ball) followed by OH hand claps 15x IC

    11 Burpees OYO

    Copperhead Squats 20x IC

    9 Burpees OYO

    Butt Kicks 20x IC

    7 Burpees OYO

    Imperial Walkers 20x IC

    5 Burpees OYO

    The Thang:

    Mosey Westward down the Lakefront for some multi-directional mobility/plyometric work from little oak tree to fireplug (about 15 yards):

    Straight legged toe bounces forward, lateral both directions, and then backwards.

    Bounce extends forward, lateral both directions, and then backwards.

    Prime times (Deion Sanders’) forward, exaggerated bounce extend lateral both directions and then exaggerated backpedals.

    Finally, frog hops to vertical jumps.

    YHC observes that this is perhaps the closest he’ll ever come to participating in a Riverdance performance.  Butt Splice, in particular, with his flowing hair and straight arms, looked straight out of the Old Country.  I hope the neighbors were watching because the PAX could have saved them a trip to the actual show.

    Mosey Westward again for the next COP, a Ring of Fire:  T push ups 10x IC, move to the right, Shoulder Taps 10x IC, move to the left, Hip Slappers 10x IC, move to the right, Peter Parkers, move to the left, then a 20 count Mission Impossible hold.

    Recover to a shuttle run:  4 cones positioned 20 yards apart, sprint to the first cone, execute one T push up, sprint to start, sprint to second cone, execute one T push up, sprint to start, etc.  Rinse and repeat for second round after a breather.

    Sticking with the cone setup, YHC split the PAX into two groups of seven, one group at 0 yards and the other at 80 with a tennis ball each for the second group.  Partner up with the PAX across from you.  The second group sprinted to the 40 yard cone, threw their tennis balls to their partners, and jogged to the 0 while the first group sprinted with tennis ball in hand to the 80 only to return to the 40 where they threw the balls back to their partners.  Four complete rounds.

    Mosey Eastward now to our little oak tree and fireplug for Animals on Parade:  crab walk, ostrich walk, duck walk, bear crawl, lizard walk, and then inchworm.

    Back to the shovel flag for some Mary:  Vladimir Putins 31x IC, Nolan Ryans each side 17x IC, Scuba Steves 31x IC, and then 60 seconds of front planks on elbows.

    Countorama, nameorama (welcome FNG Tiger Bait), and Ocho prayed us out on our way to the Coffeeteria.

    Great job men.  Thanks for letting me lead.  Always an honor and a pleasure.

     

     

     

  • Plyos for Breakfast

    A light turnout at the Gipper this morning but that did not stop the PAX from getting after it.  After the requisite disclaimer, Moby got down to business with the warmup:

    SSH, Toe Touches, Windmills, Butt Kicks and Shoulder Circles, all 15-20x IC.

    Mosey to the back of the Justice Center where YHC took the Q.  Picture a barbell with Merkins 10x IC on each side and plenty of plyos in between.  Total of 5 round trips up and down the Justice Center alley and steps.  100 Merkins total with skips, carioca, 45 degree hops, lateral hops, backward hops, bounds, and frog jumps in between.

    Mosey to the Veterans Memorial at the front of the Justice Center.

    Seal Jacks 20x IC

    Squats 10x IC

    Merkins 10x IC

    Split SSHs 20x IC

    Good Mornings 10x IC

    Merkins 10x IC

    Twisting SSHs 20x IC

    Squats 10x IC

    Merkins 10x IC

    One foot SSHs 20x IC (10 each foot)

    Good Mornings 10x IC

    Merkins 20x IC

    Mosey back to the Trailhead for some Mary:

    Vladimir Putins 25x IC

    Straightlegged Jackknives 10x IC each side

    Reverse leg raises 10x IC each leg

    Countorama, nameorama, and a prayer of gratitude to wrap things up.

    Great job this morning men.  Thanks for letting me and Moby lead.  Always an honor.

    Moleskin:

    This is the first Gipper beatdown that Einstein has missed in over a year.  If YHC did not know that his daughter was visiting from Colorado, the PAX would have skipped the beatdown and commenced immediate search and rescue operations.

    Final Merkin count for the ISI challenge:  150.

  • The Deck of (Mild) Death

    Simply the bookkeeper on this one, as Turtle is getting his login info today and should be up and running for his next Q.

    Turtle and YHC did the ol’ deck o’ death last week to pretty mild results: both of us thought it could’ve been a little tougher.  So Turtle’s Q today revisited the deck, only with fewer exercises this go-round (only merkins and LBCs, as opposed to the merks, LBCs, sprints, & squats we did last week).  The thought being more reps and less recoup time might push us harder.  And the discovery?  Turtle is simply getting stronger, as this still was not enough.  So watch out for his next deck, he’s threatening to go full Ray Lewis with merkins being the sole exercise.

    We wrapped up the deck pretty quickly, and went for a 1.5 – 2 mile run, back in time for a 2 minute plank, followed by a lame attempt at the mission impossible plank (maybe 30 seconds?), and finished with the COT.  Welcome to the Northshore PAX, Pelican.  Now, I’m pretty terrible at naming FNG’s, but let it be known that Pelican was named in Houston attending his first F3 beatdown with Shorty (t-claps to Shorty for getting him out there).  Good to have you with us, and thanks for the great beatdown, Turtle.

  • Murph at The Marsh

    Rise and Grind!! A true statement for those who post when most of the world is asleep! Northshore pax have, for the most part, been keeping up with this months ISI challenge. But for some odd reason QIC noticed many had not completed the Murph by Monday morning (including himself). With this having honor and impact for good cause QIC thought it necessary to make sure this challenge was met.

    Thang

    1 mile run

    100 pull-ups modify if needed

    200 merkins modify if needed

    300 squats no modification

    1 mile run

    a tough challenge but necessary indeed!

    the pax thanks you hawg!

    COT BOM

    In honor of Navy Lieutenant Michael Murphywho died serving in Afghanistan 2005.

    thank you to all who serve with their life on the line.