F3 New Orleans

Tag: Ringo

  • Ruck was the right call!! – from Shooter

    The Gloom was crisp and cool, so 7 HIMs decided to take the pill to get after it.

    Warmup was a mix of 10 & 15 IC of Imperial walkers, Hillbillies, Grass grabbers, seal claps, seal jacks, toe touches, butt kicks and slow squats..

    YHC decided to join Ringo as he was the only Rucker around.. Wise choice by the Q for two reasons. One was the soreness lingering from the previous beatdown at the Gipper with Dinghy but the second was the best as it allowed me to catch up in chatter on how things have been with Ringo..

    Sent the gazelles out on the traditional route with two loops and this included the savage Jose10k. I heard in closing he has joined forces with Steve for the Turkey trot and will be present Turkey morning at the Scramble as well.. What discipline and dedication is all I can say..

    All arrived back at the same time 0555 where we dropped to our 6 and completed E to Ks, flutters and penguins ending with a PAX choice ring around the circle of shoulder taps, plank jacks, Peter Parker’s, merkins, groiners and donkey kicks..

    Closed with the FINAL Turkey announcement for the Scramble, COT.

    Until the next Gloom!!!

  • Which way to go? – from Shooter

    With PAX on the rucking side totaling 4, it appeared the runners would be outnumbered on this Gloom.. The likes of Steve, Zoolander and Hammer as Thursday regs, was replaced with the unusual posting of Jose10k. Now that’s not a dig 10k, but outside of RCR or the occasional training days at the Treen center we Mandevillians are only blessed with your presence on Saturday’s and us fellas always appreciate your posting.. It would be rude of me not to thank Bushwacker also and we certainly appreciate your commitment outside of your shift days to post and know we wouldn’t have balanced out the PAX without you sir Wacker!! YHC had the privilege to slow down Waterpic once again this Thursday to share in great chatter as always…

    Brief warmup of MC, Scorpion kicks, Bridges, SSH and Grass hoppers…

    Ruckers 20 out and 20isssshh plus back while the runners logged in the neighborhood of 4.3 or so and Waterpic and YHC completed 20 Merkins 2x awaiting the Ruckers return…

    Appreciate all of you HIMs for the commitment to post and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 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

  • To The Wall

    You’d think with Cowbell returning from the Virgin Islands and YHC returning from a beach trip in Panama City this weekend, that we wouldn’t need all the hats/gloves/tights today. And yet most of us – precluding Shooter, of course – did arrive to this morning’s 34º gloom with the above-mentioned winter accessories.

    But of course we warmed up quickly and began shedding the layers. Started things off with: good mornings, windmills, arm circles forward, arm circles backwards, air presses, SSHs, seal jacks, IWs, and hillbillies. (Ranging from 10x for the slowish ones to 20x for the faster ones.)

    Then, because YHC was having second thoughts about certain sections of my planned beatdown, we took a mosey around the perimeter of the trailhead to give me time to think. Once back, we finally dove in:

    Partner up at the head of the corridor: P1 will do burpee broad jumps while P2 runs the stairs and back to relieve P1. Journey across the courtyard and all the way back to the start.

    Second Partner Corridor Exercise: P1 does 4x lunges, 8x squats across, while P2 runs up stairs and back to relieve. Across and back again.

    Next, recovery walk over to the stage for some Balls To The Wall. YHC has probably only done BTTW once before, and had originally planned to do 60 seconds of it sprinkled a few times throughout the beatdown. That got shut down real quick after we recovered from our first minute.

    Stayed with that same section of the stage wall, this time for a People’s Chair with overhead air presses, increased the time to 75 seconds.

    After that, grab a partner for some Lazy Doras. Cowbell introduced this one to the Northshore PAX during his first F2 event, and it was no bueno. So YHC figured why not inflict it on the unsuspecting men this morning?

    • P1 10 merkins while P2 planks, swap until you’ve reached 100
    • P1 15 squats while P2 Al Gores, up to cumulative 150
    • P1 20 LBC’s, while P2 holds legs 6″ off ground, up to 200

    A slowesy back to the corridor for the combo sprints/peter parkers/parker peters that I’m so fond of, and then it was time for Mary: flutter kicks, Hello Dolly’s, and Rosalie’s to wrap it up.

    COT and Zoo prayed us out, with special intentions for his sister and her family, who lost their house to a fire last weekend. Lift them up this week as they deal with the loss.

    Thanks men for the spur to get out of bed on cold mornings like this one, and the opportunity to lead and get sharper!

  • Select a (medium-sized) rock!

    Extremely proud of the PAX for joining me at the Gipper this cold morning. Thank you for keeping us accountable and making us better men!

    After a brief warm-up, the PAX gathered around the rock garden. Some men/boys chose a small-sized rock (hate), others chose medium/large-sized rocks (respect). The PAX enjoyed many kettle bell swings, hammer curls, squats, and overhead presses. Arms and shoulders felt nice and toasty, assuming you selected a rock that was appropriately sized.

    We made our way to the top of the parking deck and enjoyed a leisurely routine of either jump squats or burpees for everything three parking spaces. At each space the men would increase reps and at the end of the routine, the cold temperature did a number on our lungs (it burns!!!).

    Kudos to all that could join. Expect a similar workout next time…

  • Getting Arctic Blasted at Grandma’s House

    Temps dropped considerably overnight due to an Arctic Blast moving in. Add to it a little rain, but there was no stopping four F3 Northshore Hard Legs from showing up in the gloom.

    Warm O Rama: Good Mornings, Toe Touches, Arm Circles, Side Straddle Hops, Wind Mills, Imperial Walkers.

    The Thang:

    Mosey over to the playground basketball court where PAX did the Wilt Chamberlain routine(Named for his 100 point game): PAX ran to end of court, did 100 LBC’s. Ran to other side, did 100 squats. Ran back to other side, did 100 Flutter kicks. Ran again to other side and finished with 100 lunges.

    Next PAX did the “Nolan Richardson” routine (slightly modified) on the court: PAX Partnered up. PAX 1 performed each exercise denoted below as partner 2 backpedaled (Forgot to do the Bobby Hurley), and jogged back to continue the exercise from the count accumulated by partner 1. PAX continued until the repetition count stated below was met: 1. Burpees(75) 2. Squats(150) 3. Big Boy sit ups(150) 4. Arm Circles 5. Merkins(75) 6. Imperial Walkers(150)

    PAX then moseyed over to the Trailhead. On our way, a couple hunting and fishing stories are told. One PAX mentions a story of deer that was shot (either by him or a partner) 100 yards away with a cross-bow. Confessed that it was in reality probably only 50 yards (half that). PAX joked about “fish tales” and how when discussing hunting and fishing, things are 1/2 as far away than they really are. Or in some cases things are 1/2 the size it really is…As one PAX pointed out, same as when spitting game with women.

    At the trailhead, rain started to pick up.

    With time running out, YHC called an audible and shortened his planned routine at the Bell Tower. PAX partnered up again. PAX 1 did Irkins up the stairs and ran back down while PAX 2 did squats at the bottom. Idea was to keep going and flap jack until 150 squats were accumulated. We got it done in only 2 rounds.

    YHC had more fun and games planned, but will had to save for next week as time had expired.

    COT – Counto Namo

    Cowbell prayed us out.

    Thanks Guys, for letting me lead!!!

  • Double Stuffed at the Gipper

    It was a dark and stormy morning… Considering those conditions, and it being mid-week, YHC glad to see such a strong turn out of 11. To our good fortune, the rain broke (for a bit). A few PAX did their usual Pre-Thang mile run, then we circled up.

    Warm Ups: Good Mornings, Toe Touches, Imperial Walkers, Hill Billies, Arm Circles.

    The Thang:

    Pax mosied over to the court house parking lot and did “Ascending Curb Crawls.” OYO, PAX Bear crawled to other side, turned & placed feet on curb and completed 1 derkin, crawled back and completed 2 derkins, and continued to 13. Moans and groans were heard almost immediately, and YHC took mental note as one of the PAX mentioned that on another occasion, the routine was done as “Descending” Curb Crawls, where merkins would decrease instead of increase.

    Next PAX mosied over to the parking garage where we partnered up and completed a modified “Burp Back Mountain.” Partner 1 proceeded to run backwards 1/2 way up the garage ramp and sprint forward back down, while partner 2 performed burpees. Partners continue to flapjack until 50 (modified from 100) total burpees were completed.

    Next PAX mosied to the front steps of the courthouse. OYO, PAX did merkins up the courthouse steps, did 5 Rocky Balboa’s at the top, and ran down the ramp around to the beginning. Pax Repeated 4 times changing the exercise up the steps each time. (1. Merkins, 2. Bunny Hops, 3. Squats, 4. Freak Nasties).

    (Began to rain)

    Next PAX did the “Burpee 1/2 Mile” (Modified from “Burpee Mile”). Total of 24 Burpees, 1/2 Mile. Pax did 6 Burpees, ran 1/4 mile x 2.

    At this point, one of the PAX feeling a bit sluggish confessed his Oreo habit, and soon others admitted some of their own indulgences.

    Finally, PAX mosied back to the flag to do some MARY under the pavillion out of the rain.

    Count O Name O.

    Shooter prayed us out.

    Later in the day, YHC was glad to get a text from an F3 Brother giving some kudos on the beatdown, saying the combination of burpees and bear crawls made the work out brutal, but that he liked it. Glad to hear someone got their money’s worth and was challenged, as YHC is usually behind in the game.

    Thanks Guys for letting me lead!

  • Barricadia

    We arrived at Grandma’s House to find we were barricaded out! As if that would stop the PAX…T-Claps to Steve for moving them so we could park.

    Warm o Rama: Good Mornings, Toe touches, Imp Walkers, Hill Billies, SS Hops.

    First up, a mosey on over to the tunnel. Along the way some friendly chatter about the past weekend…Topics that stood out were Shooter with a hunting kill(T-Claps), and Cowbell’s less than stellar sales experience when he went boat shopping.

    The Thang:

    Arrived at the tunnel. Bear Crawls 25 paces, then jog then sprint to the other side of the tunnel and repeat back. Rinse and repeat for 2 rounds.

    Next PAX moseyed over to the bus stop. PAX did 10 each: Decline Merkins, Step-Ups, Incline Merkins, Box Jumps, and Freak Nasties. Rinse and repeat for 2 rounds. YHC almost splashing merlot after those box jumps!

    Next we moseyed over to the Market area where PAX completed Dora 1,2,3. Teams of 2. Pax 1 Ran at 80% to end of Market Hall, and sprinted back, while Pax 2 were doing cumulative reps of 100 Merkins, 200 LBC’s, and 300 Squats. Pax 1 and 2 flap-jacked runs/exercises until cumulative exercises were completed.

    Count O , Name O

    Shooter Prayed us out.

  • A very thankful 4 years of F3

    YHC was greeted this beautiful anniversary gloom by 11 PAX waiting to celebrate an F3 anniversary the right way, with a beatdown of course.

    While planning this beatdown, YHC started thinking how grateful he is of F3, Shorty EH’ing him hard to “just come out and see.” I’ll be forever thankful for the men (and Rudy) of F3 NOLA, and for the Northshore guys for taking a rival brother in like their own. You all are one of a kind!!

    The workout went something like this:

    COP: Warm Up: All IC X 20

    Grass Grabbers, Hillbillies, SSH, Windmills

    Mosey to the Justice center doing butt kicks and high knees en route. Arrive at Justice Center parking lot for some ‘Bone the Fish.’

    Left shuffle to one side, run forward, right shuffle back, back pedal to start

    Left Karaoke to one side, run forward, right karaoke back, back pedal

    Mosey to the top of the parking garage for 11’s (in honor of my favorite AO, Wolfpack Mountain)

    Burpees at the top of the mountain starting at 10, run down the ramp and do 1 merkin, descend burps and ascend merks until 1 burpee and 10 merkins.

    Because the breeze felt so nice, YHC decided to stay at the top of the garage for: Quarter Pounder: Each set of light posts represented 25 yds.

    Sprint 25 yds, 25 merkins, run backwards to start

    Sprint 50 yds, 50 squats, run backwards to start

    Sprint 75 yds, 75 LBC’s, run backwards to start

    Sprint 100 yds, 100 SSH’s, run backwards to start

    YHC REALLY wanted to make it a double quarter pounder but time would not allow, maybe next time.

    COP/ 6MOM: Hurricane Hoedown:

    4 variations of flutter kicks, meant to start at 7 reps each and work down to 1, but again, time messed us up so we started at 5 reps each.

    Hands up flutter kicks X 5, hands behind back flutter kicks X 5, lean back flutter kicks X 5, regular flutter kicks X 5

    Repeat X 4, repeat X 3, repeat X 2, repeat X 1

    Mosey back to the flag one minute late (sorry not sorry), where Grundy was waiting on us, apparently he went running with someone else? rude.

    F3 NOLA 5 Year Convergence this Saturday in City Park, 0630, Coffee, Beignets, breakfast to follow. 3 mile pre thang 0600.

    Northshore F2, Thursday October 17 at Barley Oak, 0600, 30 minute beatdown led by YHC with drinks to follow.

    Bean prayed us out.

    Thanks for letting me lead, and thanks for everything, F3.

    Heres to many, many more!

    -Cowbell

  • A Tale of Two Beatdowns

    It was the best of times, it was the worst of times, it was the age of wisdom, and…. yes, it was certainly the age of foolishness.

    The Pax were presented with two choices this morning, follow the Wacker of Bushes off to the Marsh where 35 lbs. cinderblocks awaited them or, for a potentially less-painful option, follow YHC into the unknown. So the Pax split, the Iron Pax-ers heading off to fulfill the week 3 challenge, and those who had already completed it stayed behind.

    Warmorama: 10x merkins OYO, arm circles, air presses, IWs, SSHs, high knees, all at various reps IC.

    Thang:

    Bear crawl approximately 400 yards to the lakefront gazebo. Caveat: if you need to pause for rest, perform 10x merkins then jog to catch up with the man in the lead. YHC declines to say whether or not this was intended to make the PAX rethink their choice of beatdowns but, impressively, there was relatively little grumbling. That is how difficult the IP challenges are – the minds of the PAX have been recalibrated and this – bear crawling 400 yards – is actually better than the alternative. T-claps to Grundy who (YHC believes) was the only one to make it the full distance without stopping.

    Next, circle up inside the gazebo for a quick round of squats, 20x IC, before assuming an Al Gore hold while each man takes his turn doing 10x Bobby Hurleys. Turbo explained to the young ‘uns who BH was, and that he did indeed slap the floor as a Duke player. Everyone seemed to sink their shots – with Chewy mixing in a few granny-throws – and we wrapped things up in the gazebo with a round of the ever-popular monkey humpers, x22 IC. A short recovery stumble down the path before moseying to the canal bridge for a partner routine.

    Partner 1 heads up the path, over the bridge and down a short distance – to where a young couple was necking in the grass – and then circles back to relieve partner 1, who will begin the cumulative reps of:

    • 50 Burpees
    • 100 Sister Mary’s
    • 150 T-Merkins
    • 200 Squats
    • 150 Freak Nasties
    • 100 Monkey Humpers
    • 50 Burpees

    T-claps to the young couple, who YHC figured would relocate to a more private spot within the first 5 minutes. These two, though, persevered the parade of sweaty men and continued to put on a show for nearly the entire duration of our routine. And this routine took some time – especially the t-merkins, which seemed to bring nearly everyone to their knees. Hey, maybe they’re exhibitionists and this is what they came for?

    Quick Indian run back to the flag and, with minutes to spare, we knocked out some Jane Fonda’s, quick pulses, and heel-to-knees, 10x IC each leg. Having reached the end, we looked around for our Iron Pax brethren, but to no avail. So, back on our six, we knocked out a bit more: flutters, LBCs, and Freddie Merc’s, all 20x IC. A quick look around again but, alas, still no one in sight.

    Time to call it – so we circled for countdown, nameorama, and COT. Shooter prayed us out with intentions for recently slain Captain Vincent Liberto and his family. Liberto, a father of seven, had served the Mandeville police department for over 25 years and was known to be a good man, who served his country and community with pride. His sacrifice comes as a shock, and is a reminder of just how lucky we are to have such great men and women protect and serve our community.

    Soon after, the Iron Pax-ers appeared and we circled up for COT, part deux, this time with Hammer praying us out. Double intentions for Capt. Liberto and his family.

    Then it was off to coffetería, where Tank regaled us with warm stories of Italian family gatherings. A near perfect morning. Thanks for the opportunity to lead and get stronger alongside you men.