F3 New Orleans

Tag: Shooter

  • Ten by Ten – from Waterpik

    Warmup at the marsh then mosey to the trailhead. Stop at each block along a circuitous route for 10 reps of 10 exercises at each block. The exercises were merkins, sister mary Katherine’s (2 ct), Superman’s, crunchy frogs, leg raises, monkey humpers, hello dolly’s, smurf Jack’s.

  • Kill 2 Birds With 1 Backblast – from Steve

    That’s right, YHC is incredibly lazy and, were it not for this group of upstanding men, I can only imagine how much lazier I might be. Not only is this a few days late, but we’re also gonna just roll Tuesday and Wednesday’s beatdowns into one BB.

    First up, Granny’s, 3/1 – Mardi Gras Tuesday.

    Russo was gonna throw us a party, but ended up unable to Q so YHC stepped in with a not-nearly-as-clever (and certainly not nearly as fun) beatdown. It was almost a solo outing (Shooter unfortunately experienced this the day before at the Marsh), had our new ultra runner not shown up. I had been scratching off names of all the out-of-town pax (no Waterpik, no Zoolander, no JV…), letting myself dream about potentially getting back to bed, when Cowbell rolled in. We wearily (and warily) eyed each other (“Are we really gonna do this?”) and then got down to it before either of us could back out. Usual warmorama, then into a tough ladder:

    10 burpees, mosey up the stairs and back, then 10 burpees, 20 freak nasties, mosey up the stairs in back. You get the idea. The full ladder would look like:

    10 burpees
    20 freak nasties
    30 merkins
    40 mountain climbers
    50 big boys
    60 squats
    70 ssh’s
    80 IW’s
    90 Apollo Ohno’s
    100 LBCs

    We only made it through 7 rounds because anything that consistently begins with 10 burpees is gonna eventually slow down. COT, nameorama, YHC prayed us out and we went on our way.

    Gipper, 3/2

    Again, usual warmorama and then a quick set of 20 merkins, 20 squats, 20 LBCs. Lap around the train depot so everyone knew the route, then started a partner, cinderblock routine. P1 laps the depot while P2 starts on the following exercises:

    Squirrels (curls + squats)
    Chest presses
    Windshield Wipers
    Alpos
    Squat Thrusters
    Kettlebell swings

    And then I believe it was nearing time, so we did another 20 merkins, 20 squats, 20 lbcs before returning the blocks and circling up for COT. Jose prayed us out, with gratefulness for this group and for these men. YHC seconds that – thanks for the opportunity to lead and get better with you gents.

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • On Your Mark. Get Set. Go! – from Bird

    Cool morning at the Lakefront with 14 PAX posting. Looked to be a slim crowd at first as QIC was greeted by Moby Dick and Sonny (aka Turbo Dog) after returning from coupon delivery to Milestone Marsh. Welcome to everyone, glad to see Cathy returning following the previous week’s Merkin Madness, now let’s get to it.
    Warmarama consisted of SSH (20 IC), Good Mornings (10 IC), High Knees (20 IC), what’s that exercise called where you touch your elbow to your knees? Oh year, Imperial Walkers, thanks Russo (10 IC). Hillbillies, the alter ego of Imperial Walkers (10IC), Windwills (10IC). QIC directed to plank position to complete Mountain Climbers (10IC), Peter Parkers (10IC), Parker Peters (10IC), Groiners (10IC), and Merkins (10OYO). As PAX would come to find out, we would end the day in similar fashion… Upon completing the warm up, PAX mosied to Noah’s Ark.

    QIC divided PAX into two teams by counting off and groups separated on each side of the neutral ground (do we call it that on the Northshore?). QIC attempted to explain the workout, although some clarification and tweaking was required as we moved through. The theory was for each team to sprint one block (app. 0.1 mile – 200 meters-ish) for the five blocks from Lakeshore to Livingston (five round). As each person arrived, they would immediately commence prescribed exercise doing AMRAP until final member of team arrived. Cumulative reps of the team were counted when all members arrived and the team with the most reps was declared the winner. Losing team was then assigned double the number of reps to complete for a core exercise to be prescribed by winning team. Losing team, in turn, prescribed core exercise to winning team. I know, confusing right, thus the required tweaking.

    On Your Mark. Get Set. Go.

    Round 1. After impressive sprints by all PAX, round 1 exercise was jump squats. Team 1 proved victorious with 48ish cumulative total compared with Team 2 40ish. Team 2 was assigned 96 hello dollies and Team 1 was assigned 40ish American Hammers. “How does this work again, cause that’s a lot of reps!”

    Round 2. One Legged Burpees. Team 1 victorious again. Team 2 assigned double reps of leg raises (don’t remember, but it was a lot of reps – 40-50). Team 1 assigned Crunchy Frogs (Q didn’t feel number of reps was beneath the victorious Team 1 sprinters, so he assigned Crunch Frogs (IC).

    Round 3. Merkins. At this point, the number of reps was getting ridiculous (in the 100s and double that would have crippled the rest of the workout), so QIC audibled and assigned the same exercise to each team (LBCs) with no doubling. Team cumulative reps assigned to opposing teams were retained.

    Round 4. Sister Mary Katherines. Core exercise that now alludes me.

    Round 5. Burpees. 100s
    After first phase of workout complete, PAX recovery walked to Milestone Marsh and removed coupons from back of QIC’s truck. Three rounds of four exercise (10 reps each OYO) consisting of thrusters, kettle bell swings, pullups, and hanging knee raises. QIC directed to hold plank until the six completed each round before beginning the next.
    With three rounds complete, PAX loaded back coupons, short recovery walk, and then mosy (app. 0.5 mile) back to the flag. A few of the PAX held a brief interlude at the seawall to complete 25 freak nasties (IC).

    Back at the flag, QIC demonstrated Absolution as the final exercise of the day, an eight count routine consisting of (from plank), groiner (1, 2), low plank (3, 4), plank jack (5, 6), high plank (7, 8). PAX did five IC and then directed to complete OYO until 0730. With PAX waning, QIC called for five more and then time.

    COT. Announcements (don’t forget the Nehemiah Project – Hammer, Grundy – on starting on March 18th). QIC prayed us out.

  • Krazy Ivan IV: Speedy Sings, Fracsac Frowns – from The Hammer

    It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair…for Fracsac apparently. The man who has a folder on his phone dedicated to the Freedom Hammer was crestfallen for a second year running. Bordering on tearful, Fracsac and his Southshore breathern had to witness a spritely Speedy Gonzales hoist the Freedom Hammer in triumph after the Northshore thumped the Southshore for the Crazy Ivan IV, 257 to 153. Precision results, thoroughly vetted and audited by the governing body, are as follows:

    1. Speedy Gonzales 31:22 (6:30 average pace)-recruited years ago by Jose 10k
    2. Amnesia 33:55
    3. In Time 34:07
    3. Cowbell 34:07
    5. The Hammer 34:34
    6. Saban 35:09
    7. Kuch 35:37
    8. Steve 36:45
    9. TankedUp! 37:20
    10. RevSox 37:36
    11. Sogo 37:47
    12. Hog’s Breath 40:25
    13. Thumb War 41:30
    14. Bongo (time between 41:30 and 42:43-you should have found me afterwards Bongo!)
    15. Snooze 42:43
    16. Pelican 42:44
    17. Shooter 43:34
    18. Flea 45:16
    19. BBQ 46.35
    20. Russo 46:55
    21. Jose 10k 47:38
    22. Pai Gow 49:55
    23. Baywatch (it was raining hard, lots was happening, Hog’s Breath was talking to me…sorry Baywatch I didn’t get your time)
    24. Belloq
    25. JV (not that JV, the other one) 55:19
    26. Kenner Brah
    27. McGiver

    And honorable mentions to PickAxe and Chainsaw, The Hammer’s 2.0s, who finished the first lap together in a blistering 13 minutes.

    Thanks for coming out guys. You all get a trophy for participating in this unequivocally, completely stupid and utterly pointless annual competition. YHC was thoroughly impressed with the total disregard for your personal wellbeing and safety and looks forward to a repeat performance same time next year. Over and out.

  • Usual Suspects – from Steve

    With Shooter pulling double Q duty this week, YHC felt compelled to take the Scramble. Which was good, because it’s about the only thing that got me out there that morning. Luckily, regulars Shooter and Waterpik don’t need such motivation. And Pelican has officially come out of his summer hibernation with this second consecutive Scramble post. He must be getting Ivan-ready.

    Warmorama: Torso twists, windmills, IWs, SSHs, slow squats, leg swings, lunges out to Waterpik’s father-in-law’s truck.

    Then we paired up – Shooter and Pik, Pelican and I – and took the usual mosey (minus the destroyed pier) with the usual chatter to give us just a touch over 3 miles at an easy breezy pace.

    But not easy breezy enough, I guess, as there was still ample time for two rounds of: x20 merkins, x20 freak nasties, x20 leg swings, and x10 pull ups. After two full rotations and a quick Mary, we called it.

    COT, Nameorama, and announcements – sign up for RCR and prepare for the Ivan!! It all happens next week.

    Pik prayed us out, calling attention to the way F3 helps us grow stronger – physically, mentally, and spiritually – and how gift is given to us so that we may turn and offer it to others in need. Thank you for the reminder, and thank you men for the opportunity to lead.

  • Holiday calories -BAM – from Waterpik

    YHC felt the need to work off some Holiday calories after a week of Big meals, late nights, desserts, beer, wine, and cocktails. The holidays—YHC enjoyed a bit of it all, and they’re not over yet. But, alas, it was time to get back to work, including “work in the gloom”

    After a brief warmup, YHC led the pax through a benchmark beatdown that was intended to be reminiscent of the origins of the milestone marsh- started by butt splice.

    One minute of AMRAP merkins.

    One minute of AMRAP big boy Sit-ups,

    1 mile timed run down to the lakefront’s sea wall and back. (Hence the moniker, milestone marsh)

    Back at the AO, it was time for 3-6-9. Thank you shooter.

    Pull-ups, burpees, merkins. 4 sets total.

    Close out by heading to center court for some mary.

    cot and thanks to Akbar for praying us out.

  • 51 – from Akbar

    Another year in the books as YHC turned 51, joined by 8 HIM who woke up early Monday morning – some after Sunday’s Nightmare Before Christmas. The theme was 51 on paper, 5 sets, 5 exercises 10 reps each, with the last exercise being a 10 second hold. Sometimes paper doesn’t translate in reality so there were some modifications.

    Tunes accompanied courtesy of Grover’s Camp playlist.

    Rd 1: Block press, shoulder taps, squat press, Alpo’s, 10 count mid-way hold.

    Rd 2: Block row wide, block row narrow, supine row, renegade block row L, renegade block row R. 10 count hold.

    Rd 3: Merkin, chest press wide, chest press narrow, right arm single block press, left arm single block press, 10 count hold.

    Rd 4: Block curl wide, block curl narrow, forearm curl, left arm block curl, right arm clock curl ( the single arm curls did not happen). 10 count hold

    Rd 5: Diamond merkin, overhead block extension wide, overhead block extension narrow. 10 second hold.

    Mosey to the stop sign and back, circle up for Mary

    Squats x 20, Lunges x 20, LBC – leg raises, dolly x10

    Count, Name-o-rama, and YHC prayed us out with thoughts of focusing on unselfishness this week and thanks for accountability.

    Thanks for letting me lead, it’s always a blast.
    Akbar

  • Inaugural Fire Fighter Challenge – from Bushwacker

    Since April 27 of this year YHC has been, for better or worse, persona non grata around the F3 northshore. I’ve done my best to show my face at least enough so that yous guys don’t forget what I look like. The Wacker of bushes has been on a journey to become a community servant as a Wacker of Fires. And thus, the long awaited, highly anticipated Fire Fighter Challenge has arrived!

    During academy, and from time to time on shift, we don our turnout gear – boots, pants jacket, hood, helmet, and mask – and go “on air” slinging a self-contained breathing apparatus and 4000 PSI air tank onto our backs – up to 80lbs! We then perform a series of strenuous activities which test our strength, stamina and endurance. And so it was with great preparation and only last minute planning that YHC brought to the men of the Lakefront a facsimile thereof as well as could be expected in the gloom. And, perhaps, a tradition was born?

    WARMORAMA

    In increasing reps starting with 12 (excepting for supersticious 13):
    SSH,
    High Knees
    Butt Kicks
    Cherry Pickers
    Windmills
    Fire Hydrants

    THANG

    We mossied to the gazebo for a few quick rounds of Merkin Waves and Squat Waves. This allowed for 2 things: QIC’s opportunity to count PAX for teams, and one of our resident byciclists, Turbo, to catch up to the crew.

    We then mossied to the shaft where, thanks to help from early birds Steve, Shooter, and Waterpik, the field was set! Breaking up into teams of appx. 3 the PAX lined up, each at a station including the Tire Toss, the Ax Chop, the Tire Flip, the Tire Drag, the Tire Pull, and Moby Chain Drag. While P1 was tackling the task, P2 & P3 was doing a specified exercise, including LBCs, Flutter Kicks, Mnt Climbers, High Knees, Leg Lifts and Gas Pumpers.Somewhere along the way, Waterpick split the massive log, and in a temper tantrum over having not been he who split the mighty oak, the lugubrious Shooter shattered the hickory handle of the ax! There was continuous conversation as men of all ages and capabilities gave it their all battling amongst a sea of black rubber with shimmerings of silver links, all covered in the grassy morning dew. After a couple of rounds, proving to edict that many a hands make light a work, the PAX loaded all the coupons back on the trailer from whence it came, and back to the flag we mosied.

    MARY

    With 3 minutes to spare, it was on your 6 for 20 Putins IC, 20 Flutter Kicks IC, and 100 100s OYO.

    COT

    Count and name-o-rama before naming FNG Dangerfield. Turbo prayed us out. (and Cowbell made it just in time for “Amen”)

    Gentlemen, it was a pleasure that I’ve missed, being back in the main event, and I want to thank ll of you for making F3 Northshore what it is, and allowing me the humble honor of leading you bunch of yahoos through a taste of a new chapter of my life.

    SYITG