F3 New Orleans

Tag: Shooter

  • Going to the 7/11, you need anything? – from Russo

    You might know it as The Kart and Karry. Maybe Circle-K. Up north: Wawa. A fan of Clerks? the Quick Stop. My Cousin Vinny more to your liking? The Sack O’ Suds.

    Whatever you call your favorite neighborhood convenience store / bodega, YHC can almost guarantee it brings up fond memories of either (a) spending all of your lunch money on candy, chips, carbonated beverages, gum, or slushies, (b) buying smokes, alcohol, and other age-restricted items you got earlier than you should (or legally could) because you had a friend that played at Miley with the clerk that worked there (what’s up Earl W. from the class of ‘96, Raider Pride), or (c) grabbing some late night fried chicken or meat pies because you had the munchies. For me, it was all three, and it was a 7-11.

    So that was the theme for July 11 (7/11), where everything we did was based on one of those two prime numbers.

    78 degrees or so, with Shooter brave enough to join, and helped YHC understand Medicare a whole lot better among other mumblechatter.

    Warmup (all 11x)
    – Seal jacks
    – Toe touches
    – Cherry pickers
    – Arm circles
    – SSHs

    Thang

    Mosey to the bridge, where every 70 seconds of the travel it was:
    7 shoulder tap merkins
    11 ballerina squats

    At the bridge (while partner traverses the length of the bridge):

    70 merkins
    110 Apollo ohno’s

    70 Peter Parker’s (2 is 1)
    110 squats

    70 leg raises
    110 gas pumps

    70 groiners
    110 side lunges (1 is 1)

    70 monkey humpers
    110 lbcs

    Recovery walk/mosey back with a few more merkins and squats thrown in.

    COT, Name-o-Rama, announcements, prayer, in that order. Continued prayers for our F3 brethren dealing with some difficulties (including NS Godfather Turbo), and reminders about the St. Vincent 500 and Gnarly Nutria (next Wednesday 7/19).

    Until next time, SYITG

  • Gorillas in the Mist – from Jose10k

    I arrived to Grandma’s a little early to get in a little run before the beatdown. The weather came through the night before which brought the temperature down a bit. The humidity was there, but a little more bearable. I passed Steve on my run, so I knew I wasn’t going to be alone ( I was worried driving up to the AO). A good mile run, then back to the flag.
    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang:
    I know, you guys have a lake. I know you guys have a tunnel. But once again, the A1C has music. YHC brought the music to Grandma’s House, namely CottonEye Joe.
    SSH until the word CottonEye Joe, then a burpee each time you heard that name. Great way to start the workout. Then it was to the trunk of the sentra to pick your poison. 35 lb plates, coupons, or a pair of 30 lb dumbells. It was a Gorilla workout that Shooter introduced to me a few weeks back. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run from stop sign to stop sign then 8 gorilla humpers. Rinse and repeat for 8 rounds. Followed it up with 3 minutes of Mary. COT with Shooter praying us out.

    Mumble Chatter included the recent weather, business operations in the Mandeville area, and LSU baseball. Steve, the resident Entomologist of Mandeville, taught us all about the Mayfly which is the popular diet of the local Horse Flies of Mandeville. Sadly though, I missed out on the stepfather of the AO, Russo. Where can he be? Did he see my name on the Q sheet and decided to stay home? He couldn’t be afraid of A1C guys coming into Mandeville? I’ll let you come to your own conclusion, but clearly something is up

  • Murph at the Marsh on Memorial Day – from Jose10k

    It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!

  • Return of the Pax – from Russo

    With all due respect to Mark Morrison, and unbeknownst to me when YHC arrived, today was a day of returns. A Return of the Mack (Pax) at Granny’s. First up: a tanned, rested, and ready Shooter, full of fish, beer, and sangria (but no ice cream), as even the pull of a Mediterranean cruise is nothing compared to the friendly confines of Grandma’s House.

    Next up: Akbar, making a return from the valley of temporary single parenthood, where he had to be both hunter/gatherer for his brood and bedtime story teller, among his other numerous tasks at Casa Landshark It’s a Trap!

    Then, in an appearance that stunned YHC: a vigilant Cowbell! And at 5:14!! He either sensed his ears burning from the pax wondering how/where he’s been, or he knew it was JV’s turn to Q.

    Finally, it was the return of Bushwhacker, hobbling from weekend activities where sacrifices were made to the water gods. With this now a 2-week streak of posts, Bushwhacker is dangerously close to something that could be considered a Granny’s regular, but we all know there is no such thing.

    With the pax confirmed, off we went in 57 degree weather, infirmities and all.

    Warmup – all IC, 10x to 15x
    – Sealjacks
    – Toe touches
    – High knees
    – Cherry pickers
    – Hillbillies
    – Grass grabbers
    – Butt kicks

    Thang

    YHC passed the newly refurbished bridge on the trace, close to Jackson Ave., on Sunday, so a mosey to the bridge was in order (the tunnel needs a break), stopping every block or so for 5 8-count bodybuilders, then adding 10 monkey humpers, and then 15 LMCs.

    Once we reached the bridge, it was cross the bridge in varying fashion, with 10 merkins and 10 crunchy frogs after every crossing.

    Crossing the bridge, we did:
    – sprints (2x)
    – Bear crawl
    – Lunges
    – Side shuffles (2x)
    – Back pedal (2x)
    – Murder bunnies

    Mosey back to start, with more 8CBB’s thrown in, and we arrived back for a one minute plank.

    The usual COT, Name-o-Rama, and prayer closed us out.

    Gents, I know at least a couple of you were dealing with injuries, so much respect to you for joining us. You could have chosen to sit it out, but your fellowship was much appreciated.

    SYITG

  • Return of the Pax – from Russo

    With all due respect to Mark Morrison, and unbeknownst to me when YHC arrived, today was a day of returns. A Return of the Mack (Pax) at Granny’s. First up: a tanned, rested, and ready Shooter, full of fish, beer, and sangria (but no ice cream), as even the pull of a Mediterranean cruise is nothing compared to the friendly confines of Grandma’s House.

    Next up: Akbar, making a return from the valley of temporary single parenthood, where he had to be both hunter/gatherer for his brood and bedtime story teller, among his other numerous tasks at Casa Landshark It’s a Trap!

    Then, in an appearance that stunned YHC: a vigilant Cowbell! And at 5:14!! He either sensed his ears burning from the pax wondering how/where he’s been, or he knew it was JV’s turn to Q.

    Finally, it was the return of Bushwhacker, hobbling from weekend activities where sacrifices were made to the water gods. With this now a 2-week streak of posts, Bushwhacker is dangerously close to something that could be considered a Granny’s regular, but we all know there is no such thing.

    With the pax confirmed, off we went in 57 degree weather, infirmities and all.

    Warmup – all IC, 10x to 15x
    – Sealjacks
    – Toe touches
    – High knees
    – Cherry pickers
    – Hillbillies
    – Grass grabbers
    – Butt kicks

    Thang

    YHC passed the newly refurbished bridge on the trace, close to Jackson Ave., on Sunday, so a mosey to the bridge was in order (the tunnel needs a break), stopping every block or so for 5 8-count bodybuilders, then adding 10 monkey humpers, and then 15 LMCs.

    Once we reached the bridge, it was cross the bridge in varying fashion, with 10 merkins and 10 crunchy frogs after every crossing.

    Crossing the bridge, we did:
    – sprints (2x)
    – Bear crawl
    – Lunges
    – Side shuffles (2x)
    – Back pedal (2x)
    – Murder bunnies

    Mosey back to start, with more 8CBB’s thrown in, and we arrived back for a one minute plank.

    The usual COT, Name-o-Rama, and prayer closed us out.

    Gents, I know at least a couple of you were dealing with injuries, so much respect to you for joining us. You could have chosen to sit it out, but your fellowship was much appreciated.

    SYITG

  • We Ran and Stuff – from Bushwacker

    With whacker at the helm, Nobody knew what to expect. However, it was all for the good. Some men rucked, some men ran, and one ran all the way to the toilet! Good showing of F3 brothers, keep up the good work, gentlemen!

  • A Whimsically Wacky Workout – from Bushwacker

    “Ask my wife about that word, ‘whimsical.’ She’ll tell you it’s my favorite word….it’s not.”
    -Russo

    Arriving to see Russo was a given. His pretty mug can be found in the dictionary right next to the word “reliable.” But with two minutes to spare, a scintillatingly sweet, yet brutishly masculine laundry scent wafted past the ol’ schnoz, signalling the arrival of the Fighting Irishman himself, Shooter. Assembled was the perfect group to test out a few new ideas!

    WARMORAMA

    21’s – SSH IC, 1-5 out loud, 6-21 silent. If anyone stopped too soon or a little late, 10 burpees and start again. Excelsior! the PAX were perfect on the initial attempt.

    Alarm Clock – PAX lay flat on the ground and at the Q’s signal get to their feet and did a hop as fast as possible x6-7

    Aussie Snow Angels – IC x 10 In Superman position with feet and hand extended, make the snow angle motion.

    Ballerina Toe Squats – On toes, a la Calf Raise, slow squat with good balance.

    THANG

    Now, from time to time you find the the number of HIM posting can determine whether or not an audible is in order. As it so happens, the gloom at Granny’s was one of those times. But it all worked to the best. With this trio, a little original action was just what the Wacker ordered.

    Follow the Leader Mosey – For 5 minutes a piece, separated by 10 counts, each PAX lead the line wherever he damn well pleased! This meant up and down stairs, along garden borders, down the street – wherever. Also thrown in for good measure, were moves such a Carioca, Box Jumps and Back peddling, OH MY! It was very dynamic, blood-pumping…and WHIMSICAL.

    Bucket Brigade – Starting at the top of the stairs with each man standing 2 steps apart, a 25 lb plate was passed down the stairs and back up again Indian Run- style x2.

    Bruce Lee – 3 sets of IC x10 Hammers, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s

    MARY

    Zombie Crunch – Basically, and LBC with knees to one side. Each side x 25

    XYs – IC 1,2 Hello Dolly, 3,4 Flutter Kick x 25

    Slow Freddys – a 4 count per leg x25

    1 minute Plank

    1 minute Superman

    COT

    Count, name, Shooter prayed us out with special intentions for SOGO and his family.

    Endurathon 3/17 – 3/19

    7 Year Convergence “The Fury” 4/1

    Well done gentlemen! Come out and see what YHC has in store at The Scramble this Thursday…

  • Hit the Bricks! OR When Everyone’s Falling Apart, It’s Time to Push ‘Em Harder – from Bushwacker

    With May weather showing up in February, who knew we would get more 50s in the morning! It was a welcome way to start a challenging beat down on what will prove to be a gorgeous day! For YHC, this morning was about putting my money where my mouth is. There have been some grumbles about the same people signing up to lead the same workouts, and, to be quite honest, the work outs and moral are suffering. How creative, challenging and dynamic can a Q be with his beat down, when he’s lead the same one on the same day 30 out of the last 40 times?! So Bushwacker’s name was added to the sign up sheet and he brought the pain! (maybe a little too much?)

    WARMORAMA

    With Q running a little behind setting up props for the main-ish event, Zoo lander was kind enough to get things started with some Toe Touches and 1 or 2 other exercises. QIC continued with: IC 5 Torso Twists, x10 High Knees, Butt Kicks, Scuba Steves, Mountain Climbers, Shoulder Taps

    THANG

    OYO 100 Lunge Walks towards the west, then mosey to The Shaft.

    1st and 10:

    Markers were set up on the sea wall at 20′ intervals (not enough room for 10 yard intervals). Starting at the 1st marker each man started 11’s with 10 merkins and 1 Burpee in the same place. After, sprint to the last marker and recovery run back to the second marker for 9 Merkins and 2 Burpees, sprint to the end, recovery walk to marker 3, etc. etc. When finished, return to the start and Plank or core exercise to wait for the 6. It was as the process was being explained that Grundy graced us with his presence.

    After all the PAX (and then Jose) had finished, they took advantage of the markers to run Suicides (or Gaskets, Wind Sprints or whichever moniker you prefer).

    Next was a mosey back to the Gazebo, which was when Grundy revealed his inhaler on account of a mild asthma attack! He eventually made it to find Akbar’s Ring of Fire in progress. Whereas the Ring of Fire is a circle of Planks where each man drops for a Merkin as the count reaches him, Akbar’s version consists of a Merkin followed by a leap to to your feet and a hop with hands raised, all in a Burpee-ish fashion. 50 some-odd counts later, the Pax returned to 100 Lunge Walks OYO then mosied the rest of the way to the flag.

    By this point JV was stealing Jose’s grumble thunder regarding all of this darn running, on account of a lingering mystery injury to his foot/ankle. At the flag: 25 Jump Squats OYO, on the wall for: IC Freak Nasties, Irkins, Dirkins, and 25 OYO Box Jumps, where the acutely winded Grundy barked his shin on the cocnrete wall. EMT Todd was on sick leave, and since almost-Eagle Scout Baby Yoda was not present, the always prepared and ever dependable Zoolander leapt into action grabbing a first aid kit from his truck for a little BLS work on the twice-felled Grundy.

    Mosied to Noah Ark and circled up for a variation of Global Warming, where Holding AL Gore, each Pax counted off as they popped up (or squatted lower) individually, counting to 100.
    Mosied back to the flag for…

    MARY

    IC x25 Flutter Kicks, 20 Hello Dollys, 20 Wife Pleasers, 25 Freddy Mercurys, OYO 100 100’s

    COT

    Count, Name, we lost a few of our brethren along the way in Waterpik, Bird, and Grundy, though some came back, in the ineffably resilient Grundy,and some joined late, in Maverick, and later, in Cowbell (Starsky). Speaking of joining us, even though YHC missed his latest actual return last week, welcome back Cotter in Butt Splice! He was kind enough to pray us out on this lovely lovely day.

    The Endurathon benefiting the Nehemiah Project is coming up on March 17-19 at area 3 group camp at Fontainbleau Sate Park. Support the F3 team by sponsoring a loop, or joining in running a loop with Jose, Hammer, Speedy, or Tank. There will be camping Friday and Saturday night so bring the fam!

    The Fury, the Northshore’s 7th anniversary convergence will be on Saturday April 1 starting at 6am on the Lakefront. 12 45 min beat downs, 12 Qs, every hour on the hour! Come for 1, 2, or 12 like Tank. Drinks at the Barley Oak to follow at 6pm. See Slack for the sign up sheet to see who will be Q and to let F3 know which beatdowns you wish to attend. Let’s get a crowd all day long!

    And finally, making this thing – OUR thing – the best it can be, as well as the most attractive to sad clowns and other guys who generally might consider joining us, it takes the effort and dedication of all the PAX. If, excuses aside, your schedule legitimately allows it, consider coming out to a week day beat down and see your brothers more than once a week. As long as Ive been in F3 I can truly say that getting up has been treacherously challenging some mornings, but not once have I EVER regretted getting to a beatdown!
    And while we’re at it, let’s give Russo, Akbar, Shooter, and Waterpik a break and commit to a few Qs. Sign up and let’s get as full as we can a month out each month.

    Big congratulations to Amnesia who, rumor has it, has accepted job offer in Pennsylvania, and to Cowbell and Mrs Cowbell who are expecting TWINS!!!

    Gentlemen, I remain humbled by the opportunity to lead such a fine group of guys, and appreciate your willingness to follow that sometimes fickle, sometimes grueling, sometimes non-sensicle lead

    Bushwacker Sr.

  • What the Ruck? – from Jose10k

    Simple plan: Go Ruck yourself. Great conversations to be had this morning. Too many parade stories to write about: wild parade riders and best parade were hot topics!

  • Sweating out the King Cake at the Gipper – from Einstein

    A humid 67 degrees for the gathered PAX, this Wednesday morning, at The Gipper

    Warmup:
    Toe Touch, SSHops, Neck Rolls, Seal Jacks, Parker Peters, Smurf Jacks, Shoulder Taps
    Hi Jack Hi Jills, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks

    mosey over to the front of the Justice Center

    Event 1: partner up
    First set of Two:partner one starts on bench step-ups, partner two runs up the promenade then around the half block – flipflop x2
    Second set of Two:partner one starts on box jump and/or bench hop-overs, partner two runs up the promenade then around the half block – flipflop x2

    mosey over to the parking garage upper deck

    Event 2: using the parking lot stripping; bear crawl half the parking lot distance with a merkin at every other stripe, lunge walk remainder of deck, back peddle to starting point. Core at the four corners including: left elbow to right knee – right elboew to left knee, flutter kicks, plank kick-outs, rosalitas

    mosey back to The Gipper Trailhead

    Count-o-rama, Shooter leads us out with a prayer.

    Thanks guys. Always fun to lead