F3 New Orleans

Tag: Shooter

  • Redeaux – from Akbar

    QIC arrived to 5 at the Marsh this morning, still in recovery from the St. Vincent 500. Made worse by the air going out last night and camping on the floor with Wicket and Grover. Realizing there was no plan late Sunday evening, Even though the soreness was still harsh, there’s that inward force that says go get it today. And we did.

    YHC pulled the old Redeaux from a Gipper workout a few months back. The difference was no bricks. A late Sunday trip to Ace Hardware came up empty handed – so it was modified to blocks. After some chatter Jose ran up and Fletch arrived later to make 7.

    Mumblechatter was high as usual: ISI, St. Vincent 500, JV’s double Q, somehow Bushwhacker always comes up regardless of where we are. Since Hammer and Jose were there – lots of movie quotes today: Over the Top was a main focus. There may be a remake of Roadhouse – which will likely fail without Patrick and Sam.

    Jose had the tunes, and Cry Little Sister came on. This brings flashbacks for YHC in high school from Jamie Gertz’s cave scene – which made the rest of the workout that much better. We didn’t even get to Less Than Zero – maybe another day.

    Warm Up
    SSH, toe touches, self-love, arm circles, imperial walkers, high knees, butt kicks

    Thang
    5 on blocks for a Tabata of 30s on and 15s rest, full body blocks. 2 men did LBC’s and we rotated each round. Warm up run before down to the stop sign and back, and again after legs/back/bi’s.

    Legs
    Block holds for each exercise: squat, alternating side lunge, sumo deadlift, staggered squat right, staggered squat left, side lunge right, side lunge left.

    Back
    Curls, block swing, bent row, inward curls, good mornings, supine row, curls again, merkin row.

    Shoulders
    Manmakers, upright row, shoulder press, alpo’s, 45 degree shoulder press

    Chest/Tri
    Skull crushers, chest press, merkin, chest press w/ inward block, diamond merkin, block merkin, overhead extensions

    Circle at center court for 4 exercises x10 IC. Chest press, curls, shoulder press, goblet squat.

    Mary
    Rosalilta, Down Dog, Low Lunge right with arm cross body stretch 0 then left. Up dog, child’s pose.

    Name, Count, and Waterpik prayed us out.

    Announcements: Double Nickel on Southshore Saturday, Dangerfield VQ Saturday, Bible Study starts this week 8:30 at Crisis Pregnancy Center.

    Thanks for following my lead – Akbar

    Akbar, Hammer, Waterpik, Shooter, Quarterpipe, Fletch, Jose10k, F3 Norsthore, Milestone Marsh

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • Usual suspects and Amnesia – from Waterpik

    It was a normal Thursday around these parts until Ammesia showed up coming in hot on his bicycle. He joined us for the run, which was
    4 miles , 8:20 pace. Always tough to take the little red pill and get out of bed, but always proud and glad to have done so. With you guys holding me accountable it always seems easier. Have a good day men!

  • Fire Fighter Challenge Part Deux – from Bushwacker

    I feel I’ve been so delinquent in my commitment to F3 lately and it showed as I tried to start the warmorama. IMHO (as the kids put it), that delinquency continued right on through the beat down with my unorganized leadership, chaotic participation, and off-the-cuff modifications. But YHC brought the coupons, set the games in motion, and we all watched with little surprise as the former Marsh Madness champion and current King of Distain quite literally ran away with the Badaxe award this go ’round. Nonetheless, all men (regardless of age) put forth an effort most valiant indeed!

    WARMORAMA
    As previously mentioned, QIC felt entirely out of practice, forgetting exercise names, miscalling cadences, and generally flubbing my return. But PAX kept showing up until the ranks grew to a respectable number. Even after out our mosey to the shaft, Grundy popped up to fiddle around with our tires.

    THANG
    Farmer’s Carry
    Sledge Hammer Tire
    Tire Flip
    Tire Pull
    Prisoner’s Carry
    Tire Drag
    Chain of Doom
    Lunge Walk

    Teams of 2-3 did 3 1 minute rounds switching between the coupon and plank or al gore. We kept this up until, with 5 minutes remaining, the 4 bad asses competing for the Badaxe award ran the tire drag for time. As previously mentioned, our own reverend pastor preacher man took home the prize… until next time!

    COT
    On the spot we carried out count/nameorama, with zoo having departed prematurely. I appreciate you guys. I cherish my time with you guys. Many many thanks!

  • F3 Kickball: Chico’s Bail Bonds v Xscissor – from Akbar

    18 men showed in the gloom this morning for a game of F3 Kickball. We are taught to modify as necessary, and learn through trial and error that some things work, and some things don’t. Even the best laid plans go wrong sometimes, and it happened today. Below is the way YHC envisioned it, and then what really happened.

    PAX Hammer, Minnow, Chainsaw, Pickaxe, Gilligan, Moby Dick, Agent Carl, Jose 10k, Zoolander, Grundy, Steve, JV, Shooter, Waterpik, Dangerfield, Maverick, Russo, Akbar

    Warm Up x10 IC – Merkins, IW, Self-Love, Grass Grabbers, SSH, Arm Circles F/B, Toe Touches

    Thang: F3 Kickball
    Count off 1’s and 2’s to form 2 teams. Run to the baseball field in teams, arrive at the field, plank up in teams to pick team names.

    Rules for Kickers

    Kick the ball and mosey around all bases without stopping while kicking team holds plank until the kick is launched. Modes of travel will change in each inning. Modification for runners is always a backwards run. When you score, you get 1 point and lead your team in 5 Wife Pleasers IC while the fielders do Nolan Ryans. Penalty exercises on outs, strikes, and fouls – 10 Australian Mountain Climbers (2=1) OYO while field does Nolan Ryans. No bunting.

    Rules for Fielders

    Ball is not in play until it touches the ground. When the ball hits the ground, fielders must do an exercise before they touch the ball – unless it is a pop fly. If a pop fly is caught, catcher gets to choose kicking team exercises x 5IC or 10 OYO. If ball is dropped on the catch, regular rules apply and exercises must be done before touching the ball. No pegging runners while running with blocks and no forced outs.

    Game
    3 outs or 1x through the lineup, no catcher, winner chooses exercise for losing team at the Flag.

    Pre-Game – The PAX lined up for the National Anthem by Metallica.

    Exercises for Kickers and Fielders
    Inning 1: Farmers Carry, Squat Hold and 30 Air Presses
    Inning 2: Brick Fly Runs, 20 Bobby Hurleys
    Inning 3: Rifle Carry, 20 Big Boy Situps
    Inning 4: Brick Hallelujah Run, 20 Diamond Merkins
    Inning 5: Bear Crawl, Renegade Row Merkins

    What really happened – YHC explained the rules clearly and effectively and it was decided the rules would be explained as we played. The idea is the fielders do exercises to give the runners time to score, assuming that all balls would be kicked in the outfield. That was not the case. By some magic, the balls were kicked into the players at the infield and just sat there. Someone mentioned very early on this would be a low scoring game. In fact, the first inning lasted about 20 minutes. Even the QIC forgot to do exercises sometimes.

    So we went to straight up kickball, regular rules, for the last 10 minutes and a new plan for the next game swirled around in YHC’s head.

    The final score was 9 to 7, Chico’s Bail Bonds took home the pride.

    We got back to the flag a little late, and Shooter prayed us out. Great to have Agent Carl with us, EH’d by Toto, who has been lost somewhere in Oz for the last year. Come back Toto!

    Count, Name, and Shooter prayed us out.

    Thanks for following my lead –
    SYITG, Akbar

  • Tabata Tabata Tabata – from Mobydick

    A Pax if 10 showed up for a seriously non cardio workout. Pretty simple really. Make it as tough as you like. An 8 exercise set of 60 sec work 30 sec Rest Repeated 4 x. Commence with brief 20x IC TT/TTwists/Cherry pickers. Then first round MC by Tabata app broadcast to Bluetooth speakers. CCB Coupons for Curls Squats Presses Rows. You (1/2 the PAC )pick the intensity for 60 sec each. The other half did core tension Table tops. Bridges. Pilates crunches and 100.
    The App maximizes the flow. Doesn’t sound too rigorous but the lack of mumble chatter says otherwise. The last 2 minutes filled with SSH in cadence. 40 reps worth. Namearamma and much appreciated 72nd B Day/5 yr F3 Anniversary wishes and Brownie with candle. COT. Thanks guys for my Life Health and Strength

  • Are you ready for some football? – from Jose10k

    Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
    The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!

  • Run, Tabata, Run – from Fletch

    Yhc arrived at the Gipper where there was already a group of PAX waiting. As we were ready to start, a couple more showed up just in time.
    Warmup: Arm circles, Self love, Good mornings, Windmills, Seal jacks, Imperial walkers, Cherry pickers followed by 20 Merkins, 20 Big boy sit-ups and 20 Squats.
    Thang: Started with a mosey around the train depot followed by Tabatas, 20 sec on 10 sec off 8 cycles.
    Tabata plank position holds.
    Run, mosey around train depot
    Tabata, Al Gores
    Run,train depot
    Tabata, crab cakes, crab humper, crab jacks, Peter Parker, Parker Peter, superman, scuba steve
    Run, burpee dans, 1 burpee, 4 lunge’s, to end of train depot, and mosey back.
    Finishing with 20 merkins, 20 big boy’s and 20 squats.
    Thanks for letting me lead. Much respect for these men.

  • Hogs Breath Last Stand – from Hogs Breath

    This was YHC last Q before I left out for a six month deployment. YHC meant to give a much more advance notice, but alas I didn’t send out a slack notification till Sunday night at about 5:30pm. So I was not expecting a decent turnout as I pulled into Heritage park [The 007] at 5:20am Monday. However, I was pleasantly shocked as I saw a gaggle of Northshore and Southshore pax already waiting on me!
    As I planted the shovel-flag I welcomed everyone and explained the 007 got it’s name from “Live and Let Die” James Bond movie, which had a boat chase filmed on adjacent Bayou Bonfouca.

    Disclaimer: Given

    Warm Up
    We began right off the back with a “Waterfalls Tunderstruck” all the pax formed a circle of pain around the shovel-flag and began SSH of Imperial Walkers. YHC turned on AC/DC’s “Thunderstruck” and upon the first ‘thunder’ began to do burpee’s. Once the next ‘thunder’ was sung the pax to the right began burpee’s. This repeated in a waterfall fashion. Unfortunately Fletch, Einstein, and Pass Interference all got stuck doing burpee’s during the long instrumental breaks!
    To stretch our backs out we then did 8 IC Abe Vigoda

    The Thang
    Mosey to the coupons,
    We then did a coupon exercise completely made up on the spot! A row, a curl, an overhead press, then a squat for 1 rep. We then did 8, despite Hokie claiming that YHC had “pissed someone off….”
    Then mosey with our coupons to the playground, where we did 8 of the above ‘crazy eight’ then 8 pull-ups. YHC said to do 3 rounds of this, but got a little over-zealous and lost count, so YHC alone did an extra set of pull ups.

    Then we did a coupon walk to show off all the 007 has to offer. We walked along the water’s edge to the West towards Palmettos restaurant. YHC said upon every bench we would do 3 weighted step-ups. And at every “cleat” we would do 3 squats. But no-one spoke nautical so we didn’t understand what dock cleats were… and there are no actual dock cleats instead boats are expected to moor up directly to the pylons. So YHC would just randomly call out squats at various landmarks, whether it be a BBQ grill, a light post, a corner of the sidewalk. The walk provided for lots of mumblechatter and for Murdock to get to know many of the other paxs.
    Upon the round-trip coupon walk, we dropped the coupons back to their resting place.
    With only 5 mins left, we normally would preform some Mary. However, wanting to showcase the AO, YHC had everyone preform a series of bearcrawls / backward runs around the circular sidewalk in front of the amphitheater. The benches would be the marker for the bearcrawl or the backward run.
    Completed at the shovelflag

    Ended with COT and Coffeteria at Starbucks.

    Gentlemen, it has been a true honor to beat myself down with y’all. This is an amazing organization which I will truly miss for the next six months. Y’all have kept my sanity during these last few years. All the way to Coffeteria where I received numerous offers to help out my family while I’m away, I am humbled it be amongst the shadows of such great men!

  • A1C is the Hexadecimal Equivalent of 2588 – from Einstein

    …and it just happens to be how old I felt after laying out for a few months.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Neck Rolls, Smurf Jacks, maybe some more…

    Thang:
    Standard playday with core exercises at the four corners
    and using the parking lot stripes as a template:

    loop 1:lunge walk forward two stripes, lunge walk backward 1 stripe, repeat, traversing the upper deck
    loop 2:deep squat at every parking space, with a four count bounce
    loop 3:merkin at every parking space

    Count-o-rama

    Russo led us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.
    And thanks for the ride home Fletch