F3 New Orleans

Tag: northshore

  • Bringing It Home

    “Baseball may be a religion full of magic, cosmic truth, and the fundamental ontological riddles of our time, but it’s also a job.”  Bull Durham
     
    Same truth goes for F3 beatdowns.  And the job at hand this morning at The Gipper was pretty simple for YHC – gas the PAX and try out a few new things in the process.  Yes, that meant there were no Bulgarians this morning, but there were more than enough squats to satisfy anyone of Balkan descent …
    Warm-Up:  SSH, Toe Touches, Good Mornings, IW’s, Mummy Kicks, Butt Kicks, all 20x, IC.
    Thang:  Mosey to the School Board and circle up at the back memorial for a medley of merkins and squats, all 15x IC:
    • Wide-to-Narrow Merkins (killer)
    • Wide-to-Narrow Squats
    • Atomic Merkins
    • Sister Mary K’s
    • Shoulder Tap Merkins
    Onward to the loooooong parking garage rooftop for a set of suicides, flutter kicks 20x IC, suicides, plank jacks 20x IC.
    Next up, rooftop F3 baseball: 1st base LBC’s, 2nd base Parker Peters, 3rd base Freddie Mercs, and home base 15 burpees.  Rotate after home base completes their set of 15, bear crawling to the next base.  Completed once everyone has hit each base.  (After nearly skinning my face on the concrete, YHC offered a very, very late disclaimer.)
    Finished up with Lt. Dan’s across the parking lot (1:4 ratio) and mosey back to the flag.  The PAX was out of time for Mary but, after a quick COT, put in a little extra by helping set-up the tables for the Covington Farmer’s Market.  Thanks guys, enjoyed leading today.

  • The Milestone Globetrotters

    I guess there were a lot of people who broke the first rule of the Northshore F3 rulebook. That is, don’t skip Mondays!!! Regardless, the real men showed up this morning (Shooter and the Captain) and worked their butts off extra hard with all of our fallen brothers in mind (fallen into bed I mean).

     

    So YHC was feeling a little nostalgic this early morning so I decided to bring some exercises in that I used to do during my basketball days.  But first a quick warm up:

    Warmup (or what I can remember of it)

    SSH 20 IC

    Shoulder rolls both directions 20 IC

    Windmills 20 IC

    10 OYO Merkins (No Cap, not burpees. But you can go right ahead).

    Basketball warmup that I used to do:

    • Start on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.

     

    The Thang

    I decided to do an interesting take on a suicide. Why don’t we bear crawl the entire thing!!!

     

    Bear Crawl suicide! Man that was “fun”.

     

    After that we did a conditioning drill we used when we were trying to simulate fatigue in games to work on our late game free throws. The objective was to sprint the width of the court back and forth with the goal of completing 12 trips in 1 minute. If we didn’t all make it then there was a penalty of 10 burpees for everyone. Well I guess these guys just hated the idea of burpees because they got right under the time every time we did it. Even on the last trip when I dropped it to 55 seconds. I am a man of my word and I didn’t make them do any burpees. Another day gentleman, another day.

     

    We then did Wilt Chamberlins. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.

    100 lbcs

    100 squats

    100 flutter kicks each leg

    100 Merkins.

    We were out of time so we circled up and quickly counted off (counting to three goes by very quickly) and gave our “real” names. And Cap closed us out with a great closing prayer.

     

    After we finished, YHC was looking forward to getting home and showering and getting to lay in bed for a few extra minutes before my day had to start. But there was some mumble chatter that rose up and struck the right chord to get me to do one more thing. Captain said he and Shooter were off to be “above average”. I guess I can’t go home to sleep after that challenge. So off we went to get in our 1008 steps at the Mandeville trailhead.

     

    AND… Now we’re done. I hate you guys, but I love you more!!!

     

    Have a blessed one!

  • Animal Planet

    PRE-THANG

    50 MIN YOGA CLASS

    WARMARAMA

    20 IC SSH

    20 IC IMPERIAL WALKERS

    20 IC HILBILLIES

    20 IC TOE TOUCHES

    20 IC WINDMILLS

    20 IC HIGH KNEES

    20 IC BUTT KICKS

    20 IC LIL ARM CIRCLES

    20 IC OVER HEAD CLAPS

    20 IC LIL ARM CIRCLES REVERSE

    20 IC AIR PRESSES

    MOSEY

    THANG

    1 MINUTE OF MERKINS

    1 MINUTE OF SITUPS

    MOSEY

    10 BURPIES OYO

    BEAR CRAWL FOR THE LONGEST BLOCK ON NORTH SHORE

    9 BURPIES OYO

    BUNNY HOP FOR THE LONGEST BLOCK ON NORTH SHORE

    10 IC 8 COUNT UPPER BODY BUILDERS

    MOSEY

    10 OYO STEP UPS

    10 OYO BOX JUMPS

    10 OYO STEP UP OTHER LEG

    10 OYO BOX JUMPS

    10 IC DERKINS

    15 IC FREAK NASTIES

    10 IC DERKINS

    14 IC FREAK NASTIES

    MOSEY TO SHOVEL FLAG

    MARY

    20 IC FLUTTER KICKS

    20 IC FREDDIE MERCURYS

    20 IC LBC

    20 IC PUTINS

    20 IC J-LOS

    COT BOM

     

     

     

     

  • Monday Blues

    The pax are nuts to be coming out 0500 on a Monday!! But thats what its all about!! #1 rule… never skip Monday! For the true and dedicated we stood in silhouette as the gloom consumed us. The quiet of the morn broken by the 4 world disclaimer.. “Im not a professional”. 7 warm bodies quickly came alive as we began our endeavor!!

    WARMARAMA

    All in cadence X20:

    SSH

    TOE TOUCHES

    IMPERIAL WALKERS

    HILLBILLIES

    SLOW SQUATS

    LIL ARM CIRCLES FWD/BKWD

    (In honor of our Q School YHC decided to introduce some):

    8 COUNT “UPPER” BODY BUILDERS… 2 count merkin, 4 count shoulder taps, 2 count merkin

    and Steve (out the loop) had a burning desire to know what the original

    8 COUNT BODY BUILDERS were

    the YHC had the pax do 20.. for demonstration purposes of corse!!

    THANG

    At half court BEAR CRAWL to baseline for 1 BURPEE.. BUNNY HOP back. Rince and repeat with ascending BURPEES all the way to 10!!!!! Easier said than done!! Also an easy way to quiet down the mumble chatter to quickly be replaced with grunts and gripe.. and Grundy’s inspiration as he enters the plank before the rest of the pax.

    insert 10 count here…

    WINDMILLS x20 (for YHC to think)

    At half court LUNGE WALK to baseline for 5 J-LO and 5 FREDDIE MERCURYS..SPRINT back Since and Repeat descending the exercises.

    MARY

    All X20

    FLUTTER KICKS

    LBC

    FREDDIE MERCURY

    HELLO DOLLY

    ROSALITA

    and…

    1 MIN PLANK (thanks grundy for the assist) who wanted badly for a second minute. but the Qlist said Butt Splice!!

    COT, BOM 

    Prayer For all those affected by Hurricane Harvey

     

     

  • Sometimes…You Just Need to Splash Some Merlot

    YHC stumbled to center court knowing the next 45 minutes probably were looking bleak. There was an ever rising feeling that sweat wouldn’t be the only thing leaving the body during this beatdown. It turned out that the premonition was spot on. But that’s just how it goes sometimes. Let’s get to it!!!

    Warmup:

    SSH 25 IC

    High Knees 25 IC

    Head Rolls 4 per side

    Arm stretches

    Chest Stretches (In low wide hand merkin slowly slide over each hand and then come back to the center and complete the merkin) 2 rounds

    Superman (yellow sun red sun) 15 IC both directions

    Leg stretches

    The Thang:

    Kept it relatively simple today

    1 minute of three point merkins (start in a military merkin and step out hands to a normal width merkin and finally to a wide merkin. Continue stepping hands in and out until the time has been reached).

    1 minute of situps (proud to say I hit 60 situps this A.M.!!!)

    1 minute of pullups

    Half mile run. The PAX went for it to try to hit their goal mile time pace for the half mile to see what pace they’d need to make their goal a reality.

    Walk/slow mosey back to the playground for round 2.

    1 minute of normal merkins

    1 minute of shoulder elevated flutter kicks

    1 minute of pullups (Or 1 minute of intense merlot splashing if you chose. Weirdly enough everyone else left the QIC to do this solo…)

    Circled up (somewhat closely) and counted off and Cap’ prayed us out.

    Thanks for letting me lead! This is so much more than a workout group. You guys are my brothers and I couldn’t be happier to get stronger alongside each and every one of you.

     

    See ya for Saturday’s beatdown!!!!

  • Quit Hitting Snooze!!!

    Quit Hitting Snooze!!!

    In honor of our favorite new reptilian PAX member, YHC built a workout that was all about what happens when you hit snooze. Namely, the ALARM keeps going off!

    Here is the abbreviated account of what went down on Tuesday at the Mandeville Trailhead.

    Warmup:

    SSH 20 IC

    Mummy Kicks 20 IC

    Butt Kicks 20 IC

    High Knees 20 IC

    Windmills 10 IC

    Superman Red Sun Yellow Sun 15 IC both directions

    The Thang:

    We moseyed to the playground (albeit in a roundabout manner). But we made the moseying a little more interesting by doing something called the 5 corner escalator.

    5 Corner Escalators: Start with 5 burpees (officially the first of the five corners) and start moseying. At the second corner you do another 5 burpees and add 10 high knee jump-ups. At every corner you do what you had done before and add another set of exercises with an increased rep count of five additional reps for every new exercise. On the last round we did 5 burpees, 10 high knee jumps, 15 merkins, 20 squats, and 25 mountain climbers. Well that escalated quickly…

    Arrived at the park and began what would be the main course of this morning breakfast beatdown. What’s that sound? It’s an ALARM!

    ALARM:

    A routine where you do an (A)rms exercise, (L)egs Exercise, (A)b exercise, (R) exercise, and a (M) exercise.

    ALARM 1 = Shoulder Taps (20 IC), Lunge (Court Length and back), Monkey Crunches (25 OYO), Reverse Crunches (25 OYO), Mountain Climber Merkins (15 OYO).

    Someone must have hit snooze, because a familiar sound rang once more. The ALARM went off again!

    ALARM 2 = Curb Albert (10 IC), PAX Called Up-Downs, Rosalita Wip (15-20 IC), Mini Chesto. The QIC cut this last alarm short so we could head back for our last exercise.

    We were running long but everyone obliged the Q to go a little over. They might have regretted doing that. It was time for the 5 minute plank challenge!

    5 Minute Plank Challenge

    • 1 minute elbow plank (Chilcutts) and rock back and forth past your hands.
    • 30 seconds side planking hip drops each side
    • 1 minute Dancing Chilcutt (Elbow plank with alternating straight leg raises)
    • 30 second side planks Nolan Ryan’s each side.
    • 1 minute Plank alternating feet stepping outside of your shoulders and back.

    That was brutal!!! Way to go guys for hanging in there! And man… Ocho… That story you told… Stunk…

    Circled up and Ocho closed us out in Prayer. Thanks for the select few who braved it this morning! What a pleasure it is to grow stronger with you men… And turtle.

  • Bayou Andme

    Well YHC was covering Q today for Shooter. Set my alarm and ran out the door a little early eager to lead the pack in the Northshore run day routine. And YHC led the PAX to the lakefront’s sunset point and raced on the pier. YHC won the race of course because the PAX allowed him to in order to boost YHC’s confidence as Q. However on the return, YHC started to tire out and the PAX beat YHC back to the starting place in the final push to the finish line. We then ended with 5 rounds of pullups pursuant to the monthly challenge of pull ups and BOM.

    Quote for the day:
    So then, let us not be like others, who are asleep, but let us be awake and sober. -1 Thessalonians 5:6

  • Marsh Madness!

    Monday are tough but the pax are tougher!!! There was nothing different about today’s beatdown except the fact that we are getting faster and stronger! Get that crust out you eyeballs and let’s get this thing started!!!

    warmarama:

    SSH x20 ic

    TT x10 ic

    IW x10 ic

    along with some much needed Monday morning stretches…. hold for a long 10 count..

    the thang:

    and here comes brat!!! Coming in hot!! Just in time for our first go round…

    1:00m merkins to time or failure

    1:00m big boy sit ups

    1:00m pull-ups

    1mile run

    rinse and repeat!! ( Exclude the mile run)

    COT, BOM

    keep up the hard work fellas!!! You guys are setting the standard for men in our community!!

  • Cinemassacre

    Little did the PAX know, but they were going to more than just a workout in this morning’s gloom. No; they were also going to a premiere. A premiere that may have been more appropriate to be wearing a tux then some gym shorts. Today was the premiere… of the Cinemassacre workout.

    Every exercise in today’s workout would be based on or related in some way to a movie, including one that was created by the QIC as well. Too bad we couldn’t have had the movie man himself give his opinion (we all missed ya Steve). And to make it even more special, there was a rare sighting that can only be summarized with this line:

    “It’s a bird…It’s a plane… No! It’s Collard Greens!!!”

    That’s right! Mr. Shoulders himself returned and it was actually him (along with Turbo) who correctly identified the theme of today’s workout. Welcome back man!!!

    Without further ado, let’s get to the beatdown.

    (I hope you have your popcorn ready)

    Warmup:

    Smurf Jacks: 15 IC

    Imperial Walkers (Star Wars): 20 IC

    “The Mummy” Kicks: 20 IC

    Don Quixotes (Windmills): 15 IC

    Peter Parker Peter (Spiderman): 10 IC

    Frankenstein’s: 15 IC

    Daniel-Son (The Karate Kid): Assume the Karate Kid crane kick position. Alternate legs in quick succession. “If do right, none can defend.” 10 reps OYO

    The Thang:

    Turbo kept asking me why I kept messing with my bag. It reminded me of another scene from a movie..

    “What’s in the box bag! WHAT’S IN THE BOX BAG!!!”

    The item in my bag was none other than what would be the “score” of today’s cinematic adventures. My phone plugged into the speaker in my bag would serve as both as an accompaniment to our exercises, but sometimes also as the decider of what our workouts would be. The first song would fall into the latter category.

    The first song came on to break the silence and fill us in on our first “scene”. It was the Rocky theme song!!! So we did Rocky Balboas on the stairs until the song finished (I can feel us “getting stronger” every day gentleman!).

    The next song faded up to let us know that we would be doing some moseying. That of course was the iconic “Chariots  of Fire” theme! The running felt inspired and before we knew it we were all at the school board with the song still driving us on. So how about another lap around the building everyone!? The PAX obliged and we finished the lap just as the song was fading out.

    The next exercise was the “Moon”… Wait, I hear a voice.. Ben Kenobi?! What’s that? It’s no moon? It’s a death star?!?!

    Death Star: We 5et 5 points/cones out in shape of star. Bear Crawl to each cone and perform 25 each of merkins and LBCs rotating. Plank until everyone makes it around.

    Way to go guys! We all conquered that death star. All we had to do was use a little “force”…

    The Chariots of Fire theme once again rose from the ashes of the smoldering Death Star and we moseyed to the second ramp of the parking garage. If you haven’t already gathered from what we’ve done so far, with this workout “you never know what you’re gonna get!”

    Forrest Gump strolled in and introduced us to his good friend “Lt. Dan”. The only thing is that Lt. Dan “ain’t got no legs”. And neither were we in a minute. Lt. Dans up the ramp to 10 and then sprint the rest.

    After that we made our way to the far divider at the top of the parking garage where Tom Hanks was making a back to back appearance. The next exercise was “Catch me If You Can”.

    Catch Me If You Can: Start with two partners. Partner 1 performs 3 Burpees and then sprints to catch Partner 2 who has been running backwards around the divider at the top of the parking garage. Once caught, the two switch roles and the first partner now runs backwards while partner 2 does 3 burpees and chases partner 1. Continue this process until the team completes 2 full laps.

    This was a quad burner (especially if one determines to try to beat his partner backpedaling for an entire lap… Sorry Shooter).

    The workout was winding down in time, but it was building towards something else as well. And the PAX felt its imminent arrival. A looming finale that was hinted at only slightly by the ever increasing grin of the QIC who had “seen the end of this movie before”. A finale which the QIC had watched the night before in the midnight showing. In fact, he directed it himself. An exercise that will have you seeing things “not of this world.” But I know one thing is certain, once you finish this exercise, I know “Who you’re gonna call?”…

    I’d like to introduce everyone to… Gut-busters!!!

    Gut-Busters: Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee [20 burpees total (11 in last 55 seconds)]. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm (16 for each section. 64 total). Way to push everyone on Captain Sparkles! Bustin’ makes everyone feel good!!!!

    We moseyed/limped back to the flag with the Chariots theme once more.

    Normal closing procedures issued.

    I had such a blast creating and participating in this workout with you guys! Thanks for indulging my nerdy ways.

    May the force be with you… always!

     

    Roll Credits…

  • Adventures of Butt Splice!

    In the Gloom is when the pax meet for some pre thang foreplay just to heat things up!! Heavy winds from out the west and choppy waters set the tone for what would be a shirt soaking affair. A 2 mile treck down the Mandeville lakefront will surely get your morning started!! Rainbow Unicorn sets the pace leading with his Alicorn only to get passed in the end by shooter who smack talks his way past the young buck.On return to the shovel flag we find a cooler, heavily tagged in F3 logos, (t-claps captain sparkles… @waterboy would have thanked you) with the gas to fuel a man who is about to embark on an adventure with  the YHC.

    Pax of 11 circles up for the…

    Warmarama:

    SSH IC X20

    IW IC X20

    WM IC X10

    TT IC X20

    BK IC X20

    KH IC X20

    The Thang:

    Mosey to Marigny Ave. and head north for 1 block.

    at this point the pax is already soaking wet! YHC smiles to himself using it to gauge his beatdown abilities!!

    A short interlude in reference to life relations leads to a block long lunge walk!! And these blocks are seemingly extra long!! This is followed by a mosey for 1 block.

    Another interlude in reference to life relations leads to our next endeavor of a block long bear crawl!! (mumble chatter insert here)… followed by a mosey for one block.

    And a final interlude in reference to life relations leads to a block long karaoke. Dancing all the way to the bank!! Mosey to down the trace to the Mandeville Trailhead.

    Here a preset obstacle corse is set with rigging equipment and some 30lb coupons some of us acquired on a recent ruck event.

    The 60+ pull

    (2) 50 ft ropes attached to a 60 plus pound bag and chain lay waiting. two teams line up horizontal on opposite sides of the green space. Each rope is stretched out in opposite directions. The entire pax is in plank position. One pax gets in position to pull the dead weight towards his team. As he does the rest of the pax begin to do leg thrusts IC. Once he has pulled it the whole way the rest of the pax switches exercise to plank jacks IC. Now one pax on the opposite team does the same and when it reaches him switch back to leg thrusts until everyone has had a tug.

    Baby in a basket

    2 ropes hang on opposite sides of the second story of the Trailhead. Attached is an empty bag. The pax stays in teams at the opposite end of the Trailhead. PAX completes various exercises with one member from each team running with the 30lb coupon. He puts it into the bag, runs up the stairs, pulls the bag up, take the coupon, throws the bag back down, and takes the coupon downstairs and back to the team. The pax does:

    Squat Jumps IC x10

    Slow Lunges IC x10

    Merkins IC x10

    Freak Nastys x10

    Freddie Mercuries IC x10

    LBC IC x10

    rince and repeat

    until completion.

    At this point the I’m asking who is still alive for the Indian run back to the Shovel Flag???

    Everyone is eager to engage!! lol!

    Once at the Shovel Flag COT, BOM tanked up prays us out. and to the cooler we go!

    T claps to the newer guys who pushed through this beatdown!! you guys are committed!!

    Over and Out,

    Butt Splice