F3 New Orleans

Tag: Shooter

  • Am I A Masochist?

    Something that Turbo said a couple of months back kind of has stuck with me. He said something like (paraphrasing) ‘I’m not sure there are many people who like putting themselves through painful workouts, except of course Grundy…’ I laughed it off at the time, but the more I thought about it I had to conclude that it was actually true! If I see or hear about a workout that is labeled “painfully difficult” or “crazy hard”, my next thought without fail is “when can I try it!!!!”

    This type of attitude might categorize me as a lower level Masochist which by definition is “a person who enjoys an activity that appears to be painful or tedious. ” But on some level though, if we are being honest with ourselves, everyone in F3 is a little bit like that to one degree or another.

    So when Turbo said that the hardest workout he did all of last year was the week 2 cinderblock workout from the Iron Pax Challenge (which is coming up again in September so sign up here with F3 New Orleans at https://f3greenwood.com/ironpax-form/ ), my ears perked up and I immediately went into planning how I can make it happen again. I was not there the first time, so I needed to experience the pain…

    Turbo got me the cinderblocks and the rest was history. 8 men in total were going to go through that beatdown again because I am indeed a Masochist..

    After a brief warmup in cadence with some SSH, arm circle series, and good mornings, we walked over to the gravel pit near the trailhead for the main and only event.

    Cinderblocks in hand, we embarked on the madness.

    4 sets of 8 minutes
    * Perform as many reps as possible in 8 minutes of each set
    * After 25 reps, run 25 yards out and back (50 yards total)
    * Rinse and Repeat until 8 minutes is up
    * Make note of your rep count
    *Rest 2 minutes exactly between sets

    Set 1 – Squat Thrusters w/Coupon
    Set 2 – Curls w/Coupon
    Set 3 – KB Swings w/Coupon
    Set 4 – Manmakers w/Coupon
    * Coupon – Standard concrete block – 25lbs-35lbs

    Total Score = Set1+Set2+Set3+Set4

    It was as bad as it was hyped up to be and, true to my nature apparently, I loved it! We limped back over to the flag for a quick count off and Shooter prayed us out.

    Truth be told though guys, doing all of this type of stuff wouldn’t be anything outside of doing it alongside one another. We truly make each other better and it’s amazing to be a part of a group of men of the highest quality.

    Until next time,
    Grundy

  • All we need is “one”!

    With the Sky illuminating from heat lightning, YHC arrived at the Marsh to plant the shovel flag.. Expecting all the regulars to start appearing as time approached, only “one” ever so consistent Waterpik moseyed up out of the darkness. Respecting the time we dove right in with some warmups..

    12 IC Imperial Walkers, SSH, Toe Touches and Scorpion kicks. 20 IC Butt kicks and Arm circles..

    Mosey around the block returning to the monkey bars. :20 ISI hold followed by :20 of pull-ups. R/R 5x. ISI complete at 1:40 and somewhere in the ballpark of 30-50 pull-ups YHC with the lesser and Waterpik claiming the higher rep count. Moseyed around the block returning to the court for some suicides sandwiched with an exercise between.

    P1 ran half court and full court suicide while P2 did named exercises. F/J

    Flutter kicks, Merkins , Burpees, Putin’s, LBCs, Squats, Sister Marys’s, Jump Squats, Bobby Hurley’s and Mountain climbers..

    With 6 mins remaining PAX completed Mary.

    1 min Plank, 1 min alternating left arm/right arm, 1 min Plank and finished with Nolan Ryan’s 10 IC left/right..

    Appreciate your discipline to always post the Marsh Waterpik!

    Also your energy to push the Q past his limits!!!

    YHC prayed us out

    👍🏻👊🏻✌🏻 till the next Gloom!!!

  • Circuit court in Session

    Recovering from Waterpik’s light rep but high intensity beatdown from the day prior. YHC decided to bring some coupons of his own to the Gipper crew. Arrived at the AO to the sights of Moby, Akbar and Maverick loosening up around the flag. Knowing the PAX would soon swell by 4 as Cowbell rolls in hot and the prethangers of Legal, Turbo and Einstein come strolling in. Brief chatter as the instructions are given to what this beatdown will entail and wanting to make sure no modifications would be needed we jumped to it..

    Brief warmarama all IC 15 SSH, Imperial Walkers, Windmills and Toe Touches followed by our first 1:30 of the daily ISI (15:30 total for our final day) T-👏🏻 to all the participants on this great challenge offered up by the Northshore’s Bushwacker.. I never could have pushed through without the push of the PAX for this one but certainly glad I did.. Cowbell mentioned adding up the total cumulative count to know officially how long of planks we completed.. Look forward to seeing that number Cowbell, not to worry we will confirm with Grundy on your specs just to be certain nothing’s missed..

    Circuit court in Session

    PAX starts the Mosey carrying the coupons over to the Justice center and along the way Q has one of the PAX retrieve a medium boulder from the rock pile to add to our gadgets that will be used on this Gloom.

    Arrived in the middle for a long explanation by your YHC, but thankfully this high IQ PAX was able to put it all together. We created 7 stations with the 8th acting as our timer of sorts.

    S1 Band curls, S2 Jump rope, S3 Mountain climbers, S4 Boulder Shoulder raises, S5 Stretch Ball sit-ups, S6 30lbs plate press, S7 Alternating Step-ups and S8 controlled the timing by running to JC up the ramp down the stairs back up the stairs and backdown the ramp returning to the start creating on round of completion once of course the PAX dropped and completed 1:30 of Plank before the switch and the next round..

    Timing played out perfectly as each PAX completed the 8 circuits by 0640.. We gathered up our coupons and returned to the flag with a min to spare, so Q introduced a sample of next months challenge with a 30 sec hold in the lowered squat position.

    Counted off, announced the F2 plans, COT.

    Thanks to Maverick for leading us out with a prayer!!

    Always enjoy posting the Gipper with the Covington PAX and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Granny Clips Coupons

    This past weekend, YHC bumped into a friend, T shirt drenched with sweat, who said he had just come from a Cross fit workout. As my friend recounted the workout to me, I realized I could recycle at least part of this cool beatdown at Granny’s on Tuesday. Or, at least that was the idea. The cross fit workout consisted of a 1 mile run, and 10 sets of the following 3 exercises. 10 thrusters with a 75lb weight., 7 burpees, then 7 pull ups. WOW! That sounds brutal.

    With ISI always in the back stiff, err… the…the back of the mind, YHC added an F3 twist and lots of ISI to the beatdown and here’s what it looked like. The PAX Circled up at shovel flag, firmly planted by Shooter in the gloomy soil at the Mandeville Trailhead. After a brief warmup, it was time for some circuit training. 15 sets of the following:

    5 Thrusters with Coupon (cinder block), then

    run up stairs, then back down and over to bike path for…

    a 15 yard bear crawl, then…

    pop up and mosey over to wooden stage area for 3 box jumps, then mosey back to shovel flag for:

    1 minute plank.

    rinse and repeat, starting w/ thrusters again.

    Just barely got done with all 15 sets to complete ISI for the day. For those of you stiff bastards following along with ISI, we have one more day…

    Thanks guys for following my lead and thanks to Shooter for praying us out!

  • I See ISI

    YHC’s brain could not get past fitting in today’s installment of this month’s ISI challenge of planks increasing by 0:30 a day, with today being 14:30. Fortunately, with the structure for accomplishing that in mind, winging it would not require too much creativity.

    WARMORAMA

    All IC with reps between 10-20:

    Imperial Walkers

    Torso Twists,

    SSH

    Fire Hydrants

    Scorpion Kicks

    Windmills

    High Knees

    Butt Kicks

    THANG

    1 minute plank

    Mosey towards the lakefront, stopping at each corner for 1 minute plank, finishing with on minute plank on the wall.

    10 Box Jumps OYO

    10 Derkins IC

    10 Freak Nasties IC

    One minute plank on the wall, and return to the Marsh in similar fashion.

    Upon PAX’s return, 1 minute plank

    MARY

    25 LMCs

    1 minute plank

    25 100s

    1:30 plank for a grand total of 14:30 of planking and ISI day 29 in da books for our ALL-ISI PAX.

    COUNT/NAME

    Cowbell prayed for our bodies and minds, as well as the kids and the elderly! I appreciate you guys helping your humble Q grow in his leadership. Thanks for posting.

  • Modified Spartan Run (Take Two)

    After the looming destruction of the storm (formally known as Barry) disrupted participation for my last Q on the Lakefront, I felt as if some guys missed out on a nice wholesome exercise, and it was in our best interest to bring that mother back for round two.

    The PAX started with a quick warm-up; arm circles, windmills, imperial walkers, toe touches, and side strattle hops. We mosied to the rock garden, where each man selected a stone/boulder that we carried overhead to the top floor of the courthouse parking garage (feel the burn).

    We proceeded to sprint and jog around the lot, broken up by exercises that I called out: Merkins, Colt 45’s with the rocks (look that one up), burpees, squat to push press, hammer curls, shoulder press…on and on. Doesn’t sound hard? Try it for 35 minutes.

    We mosied back to the rock garden with stones overhead (feel the burn), which, by this time of morning, we had a couple of curious onlookers. No time left for core, no one cared. A good time had by all. More to follow…..

    Bean out!

  • The PAX that ISIs Together Scrambles Together

    YHC noticed 69degrees on the dash in the truck while en route, and had to check the date to make sure this wasn’t a dream. It was a great treat indeed to start off a Thursday morning in July with a scramble in such weather! Cowbell arrived an uncharacteristically 3 minutes early in order to get a jump on his planking for the day. And planking was, in fact, to rule the day.

    WARM

    10 Toe Touches

    10SSH

    1 minute plank

    THANG

    While the PAX ran the regular route, we stopped at 4 designated spots for 1 minute planks, which kept speedsters Steve and Waterpik in their place. Thus, the scramblers scrambled as one! That was, until Waterpik had to peal off to get home, having to be on the southshore by 7. T claps for showing his dedication by showing up even in a time crunch.

    MARY

    You guessed it…another minute of plank. This time followed by 10 burpees just because. We finished up with 3 more minutes for plank.

    COT

    count-off and nameorama, with Q praying out in appreciation.

    Well done gents! Another gloom in the books here on the north shore.

  • Triple coupon Tuesday!!

    YHC decided to return at grandmas with coupons in hand. Upon arrival, I noticed the likes of Steve and Bushwacker chattering it up. T 👏🏻 to Steve for making his return to the PAX after a scare at the Gnarly last Wednesday.. Knowing that Cowbell had missed Monday, YHC anticipated a late arrival by Cowbell as his strict discipline of getting in at least 3 beatdowns for the week crossed my thoughts, which were realized as he rolled in right on time to join the PAX. Today’s beatdown would pay tribute to the AO leader at GMs Chewy who likes to focus more on form and technique rather than speed and rep count.. So let’s get started!

    Warmup

    10IC Good mornings, Toe Touches, Imperial Walkers.

    20IC SSH, Mummy kicks and 1:30 of the daily ISI Plank hold..

    Thang

    PAX had 4 stations 3 involving coupons.

    Station 1: 30 pound Ruck plate with 50 ft of rope..

    Station 2: Tension band

    Station 3: No coupon focus on Core.

    Station 4: Jump rope

    PAX rotated through a series of various exercises controlled by the plate pull.

    Each PAX completed each full cycle..

    Plate pull 100 feet, curls on the tension band, donkey kickoffs for the core and jump rope.

    R/R plate pull, alternating shoulder press on bands, 1:00 Plank hold and R/R jump rope.

    R/R plate pull, Band Squats, 1:00 Plank hold, R/R jump rope.

    R/R plate pull, tricep extensions on bands, mission impossible Plank hold with most holding between 35-45 sec finishing with chill-cut to round out the 1:00, R/R jump rope.

    Eliminating the jump rope we paired up at the end of the corridor. P1 did seated band pulls/plate press while P2 sprinted the corridor completed 3 Burpees and sprinted back. R/R increase to 6 Burpees.. Being the competitive souls in which they are Bushwacker and Cowbell pushed each other to there limits, while Steve graciously modified his swiftness for the YHC as to not embarrass him at his own beatdown.. Flap jacked, so that each PAX cycled through both exercises of bands and plate press twice.

    With 2 mins remaining we circled the flag to close with additional planking leaving those present with only 5 mins left for the ISI on the day..

    Cowbell shared the news about the NOTC hosted event tomorrow in the city and we offered intentions for Grundy as Steve prayed us out..

    Thank you gentlemen for the post and making me become a better version of myself…. Without the shared interest not sure it would be possible..

    Appreciate the commitment and fellowship to start another Gloom with you!!

    Till the next Gloom 👊🏻💪🏻✌🏻!!!

  • Two-fer

    With the Gnarly Nutria in the rearview mirror, YHC and Shooter posted to the Milestone Marsh in the gloom of the early morning looking to get some work in, but with much less to prepare for. YHC noted how more difficult it is to get motivated with no major events on F3’s horizon. But, nonetheless, time marches on and the beatdowns continue.

    After a brief WARMORAMA of SSHs, Arm Circles, and Butt Kicks, YHC and Shooter jumped right in for some action:

    THANG

    Determined to complete all 11 minutes of ISI, YHC started off with a minute plank, followed by two- 5 minute sets of alternating exercises. The first set of exercises was 10 merkins at center court, then 10 hanging leg tucks over at the play equipment. 1 minute plank. The second set was 10 squats at center court and 10 jump pull-ups at the play equipment. 2 minute plank.

    The Marsh has seen it’s fair share of F3 activity lately (AO of the month…Is there such a thing?), so YHC decided it was time for a change of scenery. Let’s mosey to the Lakefront. Stop at each intersection for a minute plank to close out all 11 minutes for the day. Did I mention that ISI is getting tough?

    YHC had some box jumps on the seawall in mind, but the Lake was whipping water around pretty good, so with the seawall all wet (YHC was not in the mood for swimming) and 5 minutes to spare, it was time to head back to the Marsh.

    Countorama, COT and YHC prayed us out.

    Thanks, Shooter, for being so dependable on the post. If not for your commitment, YHC would have been a sad clown today.

  • Running Games? I Thought You Said Fun ‘n’ Games!

    The mumble chatter started the previous night at the successful meet n greet campaign party for our very own Hammer about the fact that if Turbo had the Q for Saturday, then it was either fun n games or, more likely, plenty of running, much to the consternation of more than one PAX both present and away. While, in a sense, fun n games were in fact afoot, today was a run day!

    WARMORAMA

    x20 IC:

    Seal Jacks

    Imperial Walkers

    Toe Touches

    THANG

    Mosied westward down the lakefront for a stretch before we stopped for some merkins. Continued up Marigny and stopped for some Mountain Climbers. Finished up at the Marsh where we partnered up for a little competiton.

    4 4 minute rounds with a running total per team:

    Round 1- P1 SSH while P2 runs to opposite side of the court and performs 2 Burpees

    Round 2- P1Butt Kicks, P2 2 180 degree hops

    Round 3- P1 Lateral Hops, P2 2 Tuck (Squat) Jumps

    Round 4- P1 imaginary Jump Rope, P2 2 Bobby Hurleys

    In between each round was 30 seconds rest, 1 minute of Plank, and 30 more seconds of rest. Teams that scored under 82 total points (all?) dropped for 10 penalty burpees.

    Next, the Pax split evenly and competed head-to-head in a relay race from one end of the court to the other. The Odd numbered team performed another set of 10 penalty burpees. YHC must note that never has he seen such an intense show of drive and performance from every man at the same time as was displyed during this race!

    Same teams did a double-line Indian Run back to the Lakefront, where the PAX planked for the 6, followed by a slow mosy before an all out sprint to the flag.

    COUNTORAMA

    NAMEORAMA

    Naming of FNG Black Cat. Welcome brother, better late than never!

    Phoenix prayed us out.

    T Claps to Turbo Tax for a well put together, high intensity beat down. It’s always a privilege to follow a great leader. Who says running can’t be fun!