F3 New Orleans

Tag: Russo

  • Four Corners of The Apocalypse – from Steve

    Well, I’d hardly call it an “apocalyptic” beatdown. Nor was it truly a “four corners” (more like 6). But hey, sometimes you need a title just to get these things off the ground.

    Marsh-style beatdown on this humid Tuesday (delayed bb here, so this was before out little cool front), moseying to the lake with a stop at each intersection for 15x merkins, 15x lunges, 15x flutter kicks IC. You know you’re firmly middle-aged when conversations yo-yo between healthcare costs and the financial viability of art galleries with wine bars. Other, more fun topics were surely mused over, but hey, YHC is 45 – I can’t remember what happened a week and a half ago.

    Once at the lake, we headed to the Rip’s staircase for calf raises x5 each step. Chewy, Russo, and YHC were there for (and very likely contributed to) the demise of the previous set of stairs at Rips, so it’s good to see that these fairly new ones are still holding up. Then it was over to the wall for some step ups, freaks, step downs, freaks, Bulgarians, freaks, all x12 IC. And back to Rip’s for more calf raises.

    With time closing in, we headed back, this time foregoing the merkins and lunges at each intersection, but stopping once at the midway point and knocking out the flutter kicks all in one go. Once back, COT, nameorama, and Chewy prayed us out. Thank you gents for the camaraderie, and for posting regularly – it pushes me to do the same.

  • Wild Q seems fitting!! – from Shooter

    Granny proved to be not only Wild with the weather but also Wild with the dice. Knowing this weather will not remain much longer, YHC was still able to provide some general perspiration with his beatdown this morning for the PAX.. As Chewy stated at the end of our morning the one shirt beatdowns are soon to be done and over for sometime..Our full blown summer and humidity will be here to stay, so it was quite pleasant to enjoy this Gloom with its unusual coolness under the breezeway of the trailhead..

    Warmup
    All 10IC Grass grabbers, Good Mornings, SSH, selflove, Torso twists, Butt kicks, high knees, Cherry pickers, arm circles and Abe Vogadas.
    Moseyed around the block and returned for the Thang
    Grabbed our coupons and some dice..
    PAX took turns rolling in between each stated coupon exercise.
    50 Shoulder press
    Wild Q Burpees 5
    15 one right arm rows
    20 4x SSH
    15 left arm rows
    20 4x SSH
    20 squat thrusters
    5 Merkins
    Mosey around and returned.
    30 curls for the girls
    Wild Q 20IC mountain climbers
    20 goblet squats
    Wild Q 10 Eight count bodybuilders
    15 Elf on the shelf right
    Wild Q 10 IC gas pumps
    15 Elf on the shelf left
    25 IC Putins
    Mosey around and returned
    50 chest presses
    Wild Q 10 Eight count bodybuilders
    20 tricep extensions
    10IC Putin’s
    20 Kettlebell swings
    10 Burpees
    10IC Block pleasers

    YHC may be missing some or also might be out of sequence but close enough..

    Felt like a good balanced routine and beatdown and until the next gloom 👍🏼👊🏼✌🏼!!!

  • North shore’s 8th anniversary – from Chewy

    This weekend marked the eighth anniversary of F3 North Shore, a milestone that reminds us of the incredible journey we’ve been on together. From humble beginnings to becoming a pillar of support and growth for men in our community, F3 North Shore has truly made a difference in many lives.

    Since its inception , F3 North Shore has been more than just a workout group. It’s a place where men of all backgrounds come together to break out of their comfort zones, forge meaningful friendships, and support each other through life’s challenges. In a time when maintaining close relationships outside of family can be challenging, F3 North Shore has been a beacon of camaraderie and support.

    I want to take a moment to express my gratitude for F3 North Shore and the core group of men who consistently show up each week. Your dedication goes beyond just exercise; it’s about building each other up, pushing boundaries, and creating a positive impact on each other’s lives.

    Personally, I may not have been consistent throughout the years, but I always find comfort in knowing that I can come back to the PAx and that the core group is always there, ready to welcome me with open arms.

    Here’s to celebrating eight years of F3 North Shore and to many more years of growth, friendship, and support.

    The Thang:
    Warmup: SSH, IW, Mt climbers x 20 IC
    Mosey to the Grove:
    Jack web: push ups and Ws x 10 rounds
    10 rounds of 5 burpees, 5 squat jumps, 5 merkins
    Mosey to the end of the lakefront, Indian run back to the grove,
    11 more rounds of 5 burpees, jumps squats and merkins
    Indian run back to the flag.
    6 min of Mary plank variations

    COT
    Prayer
    Cofferteria

  • If Steve writes one, I have to too – from Russo

    Mid 50s, beautiful morning today to hop back on the ‘Pad. Worried sick for two days that Steve had to fly solo at Granny’s, on the off chance he was going to post, I had to also post. He was not the only one YHC has let down recently. The other was Pelican, so of course it was nice being back in a routine with these two fine folks.

    After a little back and forth over who was going to Q (think: Night at the Roxbury “Me? You? You? No, me? Him? Him? Me?) we were off.

    Chatter included movie editing, how to avoid Hot Springs at all costs, eclipses, king cake knives, and big mistakes. Huge.

    Warmup
    All 10x IC:
    – SSHs
    – Arm circles
    – Imperial walkers
    – Self love
    – Toe touches
    – High knees

    Thang

    Mosey down to the tunnel, where it was 11s: merkins in one side, traverse, shoulder tap plank jacks on the other.

    Mosey back and we hit 6:00 on the nose.

    COT, with Count, NOR, Announcements, Prayer.

    Remember tomorrow if you post, do so at the Marsh for some madness.

    SYITG

  • Why Do Today What You Can Put Off Until Tomorrow? – from Steve

    Well, for starters, because you’re gonna forget half your backblast. Kids, don’t procrastinate – write your backblasts as soon as you get home – not after you get off work, two days later. What I do remember… well, it was chilly! A surprising 39 degrees and you will not hear me complaining. (YHC will, however, complain and curse Louisiana in a month, once that heat hits. I agree with Pelican, we should hibernate in the summer.)

    So with just Russo and I for the second Tuesday in a row, we kept it simple: deconstructed burpees at each intersection on our journey through the streets of Old Mandeville (and back of course), and then half a Murph once we hit the Marsh.

    As is often the case with me, conversations tend to turn towards my love-hate relationship with all the various animals my family has forced upon me. A terrifying sequel to Pet Semetary could easily be filmed in my backyard with all the animals I’ve buried under our trampoline – cats, a rabbit, frogs, snakes, dwarf hamster, fish, hermit crabs. Seriously. Hopefully it’s not a sacred Native American burial ground.

    Anyway, my complaints about my cats barfing all over the house were dwarfed by Russo’s incredible story of his cat partially coughing up a piece of string that subsequently had to be pulled out by his wife – inch by never-ending inch – while birthday party guests gathered around and watched in horror. I imagine a similar scene played out in one of the Poltergeist films, but you’d have to consult our cultural encyclopedia The Hammer for confirmation.

    Anyway, Russo and I were able to solve City Hall’s fiscal crisis during our half Murph (nice new soft pad replacing the Marsh mulch, btw!), as well as come up with a 10 point plan for how to tackle the ever-growing concern of AI. It’s incredible what can be done when you set your alarm for 4:45am. Hmm. I guess I did end up remembering most of it. Maybe procrastination ain’t so bad?

    Russo, thanks for the being the rock of, not one, but TWO AO’s. You da man. Appreciate you and your steadfast commitment!

  • The Fairy Ring – from Akbar

    14 strong today – with a little EH help from Shooter’s backblast – on this wet gloom for a pre Saint Paddy’s day celebration.

    Legend has it that fairy rings were caused by fairies, elves, and Leprechauns dancing in a circle. If humans joined in the dance they would be punished and made to dance in the ring until they passed out from exhaustion – or DIED. In 1518, the French town of Strasbourg experienced it and other outbreaks across Europe happened in the 10th century.

    It is an unsolved public health mystery, and the most recent case showed up in Mandeville, La at the Lakefront beatdown. There were exercises, dancing, moaning, and groaning, and yes – Fairies.

    Pax : Baby Yoda, Waterpik, Pass Interference, Jose 10k, Duke of Hazzard, Wicket, Bushwhacker, The Hammer, Brexit, Bird, Steve, Russo, Shooter, Akbar

    Warm Up: x10 IC: SSH, Windmills, Arm Circles, Swimmers, Backstroke, Overhead Claps, Toe Touches, Grass Grabbers

    Mosey over towards Rips, circle up for instructions.

    The Thang

    6 exercises x 10 OYO – while listening to YHC’s high school playlist, with an Irish jig after each song. When the Irish jig came on we would mosey in a circle until finished, and pick back up where we left off. A non-stop 30 minute beatdown with no breaks.

    The idea was full body on the wall – (Jose10k noted this was mostly upper body). Then lower body on the Irish Jigs. YHC did not do the math, but the Irish Jigs were around 50 seconds, and the other songs were an average of 3.5 minutes.

    Exercises:

    Wide Tempo Merkin, Step Ups (2 is 1), Freak Nasty, Renegade Row, Reverse Grip Irkin, Stone Mountain

    Irish Jig: High knees, Hallelujah runs, lunge walks, runs, butt kicks

    Fairies are Real
    A quarter way through the playlist took on a mind of its own, skipping ahead, playing a song for 3 seconds, then all together stopping. Were the fairies messing with Q? We killed the tunes and pushed forward. With no music, it looked like the scene from Halloween when the prisoners escaped from the loony bin.

    Time called and we moseyed back to the Flag for some leg work.

    3 sets x10 IC of Sister Mary Catherines, Calf Raises, Copperhead Squats

    Mary x10 IC: Freddy Mercury, Hello Dolly, Rosalita, Flutter Kicks, Heels to Heaven, Hummingbirds (100 100’s), LBC’s

    Time called, reverse count, name-o-rama, YHC prayed us out, and we headed to Coffeeteria.

    Thanks for coming out and following the lead.
    SYITG – Akbar

  • Bare bones backblast – from Russo

    Back to the good grind after what felt like months away this morning. Great weather in the low 50s, and good chatter with Steve as YHC jumps back into a normal routine.

    Warmup (all 10x)
    – good mornings
    – Self love
    – Seal jacks
    – Grass grabbers
    – Cherry pickers
    – Imperial walkers

    Thang
    No real rhyme or rhythm this morning, just laps around Granny’s, starting at the benches where it was 10x (mostly IC):
    Freak Nastys
    Durkins
    Step ups (2 is 1)
    BSSs (2 is 1)

    Over to the pilot house for 3 calf raises each step, then lunges from start to garbage can, followed by a short bear crawl, and a straightaway back pedal.

    Rinse and repeat 3 or so more times all of it, and you have an idea of our morning accomplishments.

    Mary (all 15x IC)
    – LMCs
    – gas pumps
    – Flutter kicks
    – crunchy frogs

    COT, NOR, Announcements, Prayer, in that order. Prayer focused on our family and friends that we continue to lift up.

    SYITG

  • We Were Runninggga or Let Hydrants Be Your Guide – from Bushwacker

    Signed up, semi-planned, but am I really…?🤔

    WARMORAMA

    X10, IC: Darn near every warmup exercise in the book!

    THANG

    OYO mosey towards the beach stopping for 10 Burpees at each hydrant. At the splash pad we circled up for “Raider Pride”, the football drill consisting of running in place and dropping and popping up in turn.
    Returning to the flag doing 10 Jump Squats at each hydrant, and circled up for Al Gore/ Jump Squats.
    Headed in the other direction past the Shaft and over the bridge, doing 10 hand release merkins at each hydrant (and maybe 1 or 2 imaginary ones).
    Circled up for Plank/Merkins.
    Return with 25 SSHs per hydrant.

    MARY

    12 sweet minutes of classic core featuring such hits as LBCs, Flutter Kicks, and 100 100s!

    COT

    Count/name/announcements/prayer

    Gratitude

  • A typical Splash Pad Friday – from Russo

    Return to the 60s for a temp this morning, 62 or thereabouts to be more precise. A return to the dynamic duo after a few weeks of sickness, guest stars, laziness, holidays, other. Great mumble as always, revolving around warranties, insurance, and ESG.

    Warmup (all 10x JC)

    – Toe touches
    – High knees
    – Arm circles
    – Imperial walkers
    – Cherry pickers
    – Torso twists

    Thang
    Mosey down to the lake and back, stopping each block to add on group of 10, eventually getting up to a set of:

    10 merkins
    10 monkey humpers
    10 squats
    10 gas pumps
    10 groiners

    Also included 2 calf raises up each of rip’s steps and a minute of Rocky Balboas (2x), with 10 IC freak nastys, BSSs, and step ups (also 2x) at the sea wall.

    COT, NOR, Announcements, Prayer, and we headed out.

    Quick note: Pelican and I’s church St. Timothy is having a men’s dinner and guest speaker on Thursday, 3/14 if anyone is interested in joining us. I hear that a couple men have already committed, but there will be plenty of room. Tickets are $10 and the meal alone is worth the price of admission.

    SYITG

  • Two Kings and a Joker – from Russo

    Temp was below 40 for the entirety, what YHC feels is the last bit of cold weather we’ll see for a while, but I’ve been wrong before.

    Warmup – all IC 10x

    – SSHs
    – Arm circles
    – Toe touches
    – Cherry pickers
    – High knees
    – Self love

    Thang – Deck of Death (count and exercise based on card turned over)

    The deck provided the inspiration for the title: YHC the Joker was joined by two kings:

    (1) Steve – King of making it look easy. I don’t doubt that he struggles on occasion. But you’d never be able to tell it. Effortless floating from one to the next. Smirking the entire time.

    (2) Waterpik – King of Form and perfect execution. Flawless. Even the most demanding judge is mystified by the way he fully executes. No shortcuts. Watch him jump squat. While YHC is struggling to get down to a 135 degree angle, he’s headed all of the way down and back up. Amazing.

    Back to the deck, we split the deck into 3 groups for rounds. Rounds included:
    Spades – durkins
    Clubs – freak nastys
    Diamonds – Bulgarian split squats (2 is 1)
    Hearts – leg raises

    Spades – shoulder tap merkins
    Clubs – calf raises (2 is 1)
    Diamonds – SMCs
    Hearts – Crunchy frogs

    Spades – step ups
    Clubs – Monkey Humpers
    Diamonds – jump squats
    Hearts – box cutters

    Before and between rounds, we moseyed around Granny’s to accumulate some mileage.

    Mary (all 15x)

    – LMCs
    – Gas pumps
    – Penguins
    – Heels to heaven
    – Flutter kicks

    Finally, 3 calf raises each step of the pilot house.

    COT, name-o-rama, announcements and prayer closed us out.

    SYITG