F3 New Orleans

Tag: Shooter

  • 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

  • Labor Day Murph – from Akbar

    9 strong for a Labor Day Murph, followed by coffeeteria. We can go to Waffle House anytime, but it sure tastes better after a Murph.

    PAX -Akbar, Bird, Hammer, Hogsbreath, Moby Dick, Russo, Shooter,
    Jose 10k, Sogo

    7am start, with most arriving early to discuss LSU football among other things. Warm up consisted of SSH, Self Love, Grass Grabbers, Windmills, Cherry Pickers, Imperial Walkers, and some other things.

    We ran the original Milestone Marsh route down Livingston to the wall for the runs. Then broke up to 20 sets of 5/10/15 OYO, finishing with a mile.

    Tunes ranged from Zebra, Dash Rip Rock, and Rush to Big Tymers and a theme song from Avengers. SOGO was first to finish with Russo and Bird not far behind.

    Count, Name, and SOGO prayed us out.

    Waffle House was lively with great conversation centered around music and movies as usual. Michael Jackson was on for the first 20 minutes, Jose 10K showed us some dance moves, and we talked like high school girls. All while Moby talked to a guy in the parking lot for 30 minutes and may have bought a motorhome.

    Thanks for following the lead,

    SYITG – Akbar

  • 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!

  • One call, that’s all… there is to week zero IPC – from Hogs Breath

    YHC decided to kick off Monday with an IPC. So some official coupons were loaded, the cinder kind not the typical 007 rocks, into YHC trusty Ford’s trunk and made way to the 007.
    At 5:24 a white pick up rolled up and three bumbling pax rolled out. Two were complaining about Bushwackers driving or something. Shooter had shaved and looked 10 years younger with a smooth face!
    The Iron Pax Challenge is a yearly brag / exaggeration fest hosted by F3 Greenwood. This week was the “intro week” whereas we ran, did 85 reps of something, 8 burpee’s and then rinsed and repeated! Only to finish off with more running!
    We still had plenty of time to mumble chatter. At one point, the shovel flag fell over, so YHC ran it back to the trusty Ford. Shooters new look just about anything that Bushwacker could conceive was met with some ribbing. Hogs Breath’s new job with Morris Bart law firm, hence the “One call, that’s all!”
    Steve had the great idea for some music. The man grunts were a little too much for him in the early morning gloom. So YHC turned on “my soundtrack channel” it was music roulette, never knowing if you’d get Taylor Swift, classic rock, a Disney Ballad, or something else entirely!
    All pax finished the beatdown within the 45 minutes!
    Ended with a COT and we offered coffeteria but Steve was a HIM to the ones that matter the most, his M and 2.0 and had to return to get them off to school!
    Thank you for allowing me to lead a great group of me

  • 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.

  • Hurt Locker – from Akbar

    You’ll know it when you’re in it. Google definition: to physically mess someone up, badly. AKA a world of pain.

    Unlike the movie – we weren’t disarming bombs in the heat of combat, recklessly plunging men into a deadly game of urban combat, didn’t have to control a wild leader, no cities exploding into chaos, and may not have changed every man’s character forever.

    There wasn’t even a locker per se, but the 13 men who showed up to make themselves better for the day were in a sense locked into the beatdown.

    Did we have to overcome obstacles? Were we challenged? Was there sweat and complaints? Absolutely. There was enough bang to send us all to Jesus, but we didn’t die. We made ourselves better today.

    Conditions 79,WNW wind 4, 5% cloud cover, still hot

    Warm Up: x10 IC: SSH, Imperial Walkers, Hillbillies, Grass Grabbers, Self-Love, Toe Touches, Windmills, Merkin, Squat, 2 burpees
    _____________________

    Mosey toward the Gazebo for the main thang at the wall, with various moseys to the street and back in between. 20 reps for the first exercise, 30 for the second, and 2 burpees to wrap it up.

    Merkin, Squat, Burpees
    Dirkin, LBC, Burpees
    Irkin, Sumo Squat, Burpees
    Stone Mountain, American Hammers, Burpees
    Merkin, Lunges, Burpees
    Dirkin, Mountain Climber, Burpees
    Irkin, Sweat Angels, Burpees
    Wide Merkin, SSH, Burpees

    _____________________
    11’s at the wall – Freak Nasties and Supermans with a run in between

    7’s – Plank Jacks and Squats, Bear Crawl/run

    _____________________
    Mosey back to the flag for a Mountain Climber Ring of Fire

    Hold plank, start with 1 MC and add 1 each time around the circle – ended up stopping at 5.

    ____________________
    6 minutes of Mary, x10 IC

    LBC, Wife Pleaser, E2k, Little Manny crunches, Nolan Ryan, Heels to Heaven, Flutter
    Kicks, Plank, Down Dog, Cobra

    Count, Name, and Mathlete prayed us out.

    _____________________
    Announcements

    Iron Pax: Week 0 next week
    Grow Run NOLA – need more men or the event will be canceled. See Slack for details and sign up, or get with Fracsac
    Never forget 5k run/walk in Covington, Sept 9th

    Thanks for following my lead👊
    SYITG – Akbar

  • Total Meltdown with the Fire Fighter Challenge Tabata – from Bushwacker

    Following a long rehabilitation after shoulder surgery, during which YHC did ABSOLUTELY nothing overly strenuous that Chewy would frown upon, it’s back to the fire department. And, of course, that means then Lakefront is due for another Fire Fighter Challenge… this time Tabata style! Our own friendly neighborhood Steve graciously offered to stalk me at 5:45am and help set up an array of treacherous exercises for the general populous of F3 Northshore.

    WARMORAMA

    Ok, let me be honest, as I sit here typing this drivel of a backblast, I’m having (not for the 1st time) memory issues. Everything came in sets of 10 and in cadence. There were several things with knees and feet and hands, ya know the usual. We really just needed to get loose enough to reduce risk of injury while dying in the heat and humidity.

    THANG

    The PAX mosied to the shaft where a variety of tires, weights, a giant rope, and a 50ft length of fire hose awaited the assembled. A hopefully-briefer-than-expected-by-the-PAX explanation of the ordeal laid out was given and things got underway. A tabata of 40 cycles – seconds of work with 12 seconds rest in between had such familiar FF exercises such as the Tire Pull, Tire Toss, Tire Flip, and Sledge Hammer Swing, interspersed amongst which were other favorites such as the High Rise Pack Carry, Burpees, Flutter Kicks, Farmer’s Carry and more. After the completion of the Challenge, in which a valiant effort was put forth by the brave men willing to cross the thin red line to take the red pill, there were none willing to compete for the Badaxxe Award by completing the Tire Pull, Tire Flip, and Farmer’s Carry for time. QIC wasn’t certain whether the lack of interested parties was because the defending title holder Grundy was not in attendance, or like myself, everyone was almost fully spent. Either way, there seems to be some unfinished business…

    MARY

    After mosying back to the flags the PAX were treated to 11 full-ass minutes of mary that finaled with 100 100s OYO.

    COT

    Countorama/nameorama, True Coat shared the opportunity to take part in a 30 minute men’s weekly zoom meeting involving spiritual discussions of Opus Dei and more of the most intriguing sort. Hit him up to learn more. The fair-weather Kotter Quart Pipe prayed us out and off to coffeteria we went!
    Gentlemen, thank you for following me into the fire (of sorts), and allowing me to lead you all in this thing of ours, la F3 cosa nostra. And don’t forget, HYDRATE HYDRATE HYDRATE!

  • 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!)

  • 3 year anniversary of the A1C – from Jose10k

    Could the A1C shutdown the cross town rival splash pad? Could the anniversary bring out seldom seen brothers like Tanked Up? Could Moby be sick and tired of CottonEyeJoe and the Cupid Shuffle? The answer to all 3 of these questions is simply, hell yes. As Bushwacker once told me, if you build it, they will come, just not him this Friday. 10 men took the red pill this morning to better themselves to celebrate the creation of the A1C 3 years ago. We prepared to dip into some of the favorite workouts in my bag of tricks, however, Moby is sick of the songs I think. So YHC was amused to see the chain gang on the back of his truck as he pulled up this morning.
    Warm-up: yeah, we had one
    Mosey to the Courthouse for some Dora with the hand rails. Partner one: did 50 merkins, then planked up until partner 2 came back from going up the ramp going hand over hand on the rails.
    2nd Round: partner one 100 squats, followed up with holding an al Gore. Partner two did the handrails again. 3rd Round: LBCs (300 cumulative, with alternating hand rails). Mumble chatter was great as always, amazed as Steve flew up those rails despite being vertically challenged. See Cowbell, can’t use it as an excuse. Mosey back to the top of the parking garage with the group separated into two groups of 5. Each group performed whatever exercise they pick while one person drags the chain across the parking garage. Each person dragged the chain a total of 3 times. Finished up with a Merkin Ring of Fire getting up to 101. COT with Hammer praying us out. Intentions for Waterpik and recovery from his soccer related injuries. Bushwackers FF challenge tomorrow. Thanks for coming out gentlemen, thanks for supporting me, and pushing me to be better.

  • We didn’t start the fire at the Roxbury! – from Jose10k

    The mumble chatter was plenty this morning, and it started immediately. 8 showed up this morning, 3 ruckers and 5 gazelles. The runners did 4 miles and YHC had no clue what they talked about. Us Ruckers, that’s a different story. It started off with the new remake of “We didn’t start the fire” by Fallout Boy. Once we started there, then it was all about Hollywood and their remakes (Point Break, Road House, etc…) SNL movies that we love, including the classic Night at the Roxbury. Then it was onto MTV and their shows (Next, Room Raiders, Real World, Road Rules) which led us into comedians from MTV reality shows, then into new comedians vs old school comedians. Think Chris Rock vs Matt Rife. Anywho, made it back to the flag for COT. Shooter prayed us out. Intentions for Backdraft, Phoenix, Cowbell’s M, and all others both spoken and unspoken. Zoolander has the Q on Saturday (his birthday Q) 3 year anniversary at the A1C next Friday, the 28th of July. The F2 was great today gentlemen. As always, I am proud to call you my brothers. Thank you for posting/reading. And a special Happy Birthday to my 17 year old daughter!