F3 New Orleans

Tag: Shooter

  • F2 Brown Chicken Brown

    YHC was eager to get his Northshore VQ under his belt and thought what better way than to get a little F2 in afterwards. The plan was to have a 30 minute beatdown and head over to The Beach House for drinks and food.

    A pax of 8 showed up ready to have a leisurely light work out on the Mandeville Lakefront at 0600. Boy were they mistaken. YHC spent countless hours trying to figure out how to cram 1 hour worth of workout into a short 30 min. This is what went down…

    The Thang:

    COP #1) Warm Up:

    SSH X 20, Hillbillies X 20, Mtn climbers X 20, Arm circles f/b X 10

    Spartan:

    75 yard sprint, complete 10 merkins OYO, walk back to the start. Rinse and repeat X 12. #crowdpleaser

    Lazy Dora’s: 100 merkins, 200 LBC’s, 300 squats

    P1 does 10 merks, P2 planks, repeat until 100

    P1 does 20 LBC’s, P2 does 6″ leg hold, repeat until 200

    P1 does 25 squats, P2 does squat hold, repeat until 300

    #crowdpleaser

    COP #2) 6MOM:

    Crunchy Frog X 31

    Flutter Kicks X 20

    Mosey back to the flag for count off, nameorama, announcements, and Steve prayed us out.

    Pax had a great time at the Beach House afterwards and was joined by Butt Splice & 2.0 and Capt Sparkles. Turbo plans to lead the next F2 event in Covington sometime in July.

    Thanks for letting me lead and taking me in on the more spacious side of the lake!!

    -Cowbell

  • Pre-thang to Northshore’s first 2 a day!!

    7 PAX converged on the Scramble this Gloom preparing for their first experience with a 2 day. Cowbell will be introducing an evening Q occurring at the Mandeville Lakefront for 6 followed by some F2 at the Beach house.. YHC had considered doing some interval training, however many have come to appreciate the routine of our 5k Scramble, so no reason to break with the norm.

    Warmup

    10 IC Imperial Squats Walkers, 10 IC Toe Touches, 10 IC Windmills, 20 IC SSH, 10 IC alternating lunges..

    Thang

    Took to the streets of Mandeville with the PAX staying together for the first 1/4 mile or so till we crossed East Causeway approach. After crossing a couple of different groups formed. The “Gazelles” Steve, Garfield and Cowbell jumped out to set the pace. Followed by Zoolander and Chewy with Water Pik and the Q not far behind.. Hats off to Water Pik for pacing with the all to familiar lagging YHC, as we chattered along catching up on conversations we hadn’t shared in some time..

    PAX all finished with respectable times ranging from 8-9 mins. Finished out with a series of exercises mostly performed on our 6 or reversed.. 2 30 sec holds of mission impossibles, 2 rounds of scorpion kicks 10 IC, 10 IC Wife pleasers, 10 IC one legged wife pleasers, 20 IC Flutter kicks, 10 IC Hello Dollies, 10 IC Heels to heaven and finishing with 20 IC LBCs…

    Appreciate the post F3 brethren..

    Count, Announce, COT

    YHC closed PAX out!!

    Till our 2nd meeting of the day 👊🏻💪🏻✌🏻!!

  • Hill repeats

    5 Pax met at Granny’s House today.

    Warm up: back lunge with reach x 10; side lunge with reach x 10; Glute bridges x 10IC; Jane Fonda x 10 IC; Hip Crossovers

    The Thang:

    Mosey to underpass: hill repeats x 10

    Plank, Single leg glute bridges x 10 IC; single leg RDL (Dippy Birds) x 10 IC

    Hill repeats x 6

    Plank

    Hill repeats x 2

    Mosey back to flag

    COM: JF, Flutter, HTH x 10 IC

    Name-o-rama, COT, prayer.

    Thanks guys!

    Chewy

  • Memorial Day Murph at the Marsh

    Fourteen men posted this morning to pay their respects to Lt. Michael Murphy and the millions of others who have sacrificed everything for our country.    To honor that sacrifice, we did The Murph.

    YHC gave a quick recap of Lt. Michael Murphy’s story – he was part of a four-man Navy Seal team that was overwhelmed by Taliban forces in Asadabad, Afghanistan.  All four men had already been wounded and, unable to radio for help from their sheltered mountainside position, it was Lt. Murphy who opened himself to more gunfire in order to successfully make the call.  In fact, after being shot in the back and dropping the radio, he picked it back up and finished the call before returning to the fight. He saved one man’s life that day.

    The crazy thing is just how many similar stories there are.  There’s PFC Ross McGinnis, 19, who deliberately threw himself onto a grenade in Iraq to save all four people in his vehicle.  Or Sergeant Henry Johnson, part of the Harlem Hellfighters, who suffered 21 wounds while rescuing a soldier and repelling a German raid in WWI. Or 1st Lt Jack Lummus who continued to give orders at Iwo Jima after losing both legs to a landmine.  The list goes on and on.  And today, we should take a minute while we are at our family BBQ’s or poolside and reconnect with that history and remember the legacy of these heroes.

    With that in mind, we began the simple benchmark workout:

    • 1 mile run
    • 100 pull-ups
    • 200 merkins
    • 300 squats
    • 1 mile run

    The PAX broke up the middle section into 20 rounds of 5 pull-ups / 10 merkins / 15 squats, then hit the final run hard, finishing right around 50 minutes.  COT and Grundy prayed us out.

    It was an impressive sight to see so many men post to the Milestone Marsh at 0500 on their Monday off.  For me, the legacy of our fallen heroes is folded into the DNA of F3.  I see the qualities of leadership and selflessness spreading across F3 nation as if they’re contagious.   And it’s not simply as a group, but the individual men of F3 all seem to embody that spirit personally.  And isn’t that the best way to remember our heroes, to try and embody their greatest qualities?  Thank you men for the remarkable effort, and enjoy your Memorial Day!

  • Luck O’ the Irish

    In YHC’s limited experience at the 10K Au Lait, today’s PAX of 9 men was, if not new, matching an AO record. That feat was thanks, in part, to 1st time attendee, Mick, who brought a little Irish luck this gloom in the form of “cooler” temps. Unfortunately, all of the Irishmen present did not have enough collective luck to ward of the misery of the soul-sucking humidity that’s only just getting started.

    So it was in jovial spirits that we began our “99%” traditional route through the quiet streets of downtown Covington…

    99% chicanery

    COT

    Mick took us out with some deeply shared sentiments of gratitude and appreciation. The invigorating run was followed up by some always enjoyable F2 coffeteria at Abita Roasting Co. Until next time, remember, all paces welcomed at the 10k Au Lait!

  • Back-to-Back Blasts

    Anyone who has posted with me knows that YHC is not much of a talker.  Hell, I can hardly find enough to say for one backblast each week.  And yet here we are.  YHC supposes it is a small price to pay for all the benefits of F3.  And hey, if a bear craps in the woods and no one is around to write a backblast about it, did it really happen?

    Pre-beatdown, with mumble chatter about our aches and pains from the last few days, Einstein noted that as the PAX gets stronger, the ceiling on beatdowns is pushed higher and higher.  It’s both great (hey, we get our money’s worth) and at the same time pretty awful (might not be able to walk like a normal human being the next day).  That got me thinking about Chewy’s request for a more restorative beatdown on the Northshore, which is a great idea.  Today’s beatdown, though, wasn’t going to be so restorative. And with that in mind, YHC gave a disclaimer for the first time in… well, too long.

    Warmorama: Air presses, overhead arm circles, arm circles forward and backward, SSHs, hillbillies, high knees.  All x 20 IC.

    The Thang: First stop, the quarry for some rock work.  Part of YHC’s mission this week was to introduce Cowbell to the various offerings at each AO, and this seemed to be one we hadn’t seen much of lately. 

    • Curls x12 IC
    • Squat-to-Overhead-Press x10 IC
    • Bent over Rows x 12 IC

    Rinse and repeat, swapping the counts. Then we gingerly placed the rocks back just as we had found them (so as not to offend the beautifying efforts of the Covington Garden Club), and we were off to the front of the Justice Center, where the bulk of today’s efforts would take place.

    First, a quick stop at the benches for lateral jump overs x20 OYO, and Bulgarians x10 IC each leg. Then partner up…

    P1 runs the length of the courtyard, up the stairs, does 15x jump squats, and returns to relieve P2, who is planking in front of a bench, walking his hands up onto the bench and then back down again, repeatedly. There’s probably a name for this or, at the very least better wording to explain it, but YHC can’t take the time to look it up in our exicon.

    After two rounds of that, we did a variation, P1 runs same route, does star jacks x10, while P2 is now walking his feet up to the bench and back down, adding a derkin in each time both feet are up on the bench. R&R.

    A quick 10 count then grab a bench for step ups x15 IC each leg, and freaks x15 IC.

    Next up, suicides across the courtyard for P1, Mahktar N’diayes for P2. Swaparoo. Again the beautifying efforts of Covington were appreciated, as some men opted to save the skin on their forearms and avoided the concrete, using instead the small gardens near each bench.

    And then the finale, P1 up at the top of the stairs holding a people’s chair and doing air presses, P2 bear crawling backwards up the stairs.  (We missed you Maverick.)

    Back to the flag for a quick Mary of 100’s, Crunchy Frogs, and LBC’s x20 IC.

    COT and Einstein Cowbell prayed us out.  Thank you for following my lead today guys, I sincerely appreciate it!

  • First at the Marsh for ole EiEi Oh? Literally/Figuratively

    YHC arrived at the Marsh to the sights of an unfamiliar truck.. As I exited, so did one EiEi now that’s a pleasant surprise but certainly a welcomed one.. Then the likes of another arrival not seen in sometime with Pelican pulling in as Steve and Bushwacker make there way to center court.. Of course the Marsh would not be complete without the pillar of Monday posts Water Pik rolling in right on time.. We circle up at center court to warmup for our “Marsh 500” on this heavy humid Gloom.. Not sure of the track temperatures but most of the PAX would soon be cooling things down with much perspiration as we embark down Lamarque street..

    Warmup

    15 IC Toe Touches

    10 IC Good Mornings

    15 IC Windmills

    10 IC Arm circles forward/reverse

    15 IC SSH

    Thang

    Assembled on Lamarque for the first bit of instruction. Simple Mosey to the first cross street for our 1st of only 5 exercises.. 20 8 count body builders OYO, as the YHC knew that he would not be able to maintain an accurate count as we progressed down Lamarque. Corner 2 20 8 count body builders, 25 Merkins. Moseyed on to our next block 20 8 count body builders, 25 Merkins, 34 Squats. By this point Q was beginning to wonder what possessed him to elect 8 count body builders as one of the exercises, but then Bushwhacker noticed the Ragnar t-shirt YHC was wearing which states “It’s not crazy if we all are doing it!” On to the fourth corner for 20 8 count body builders, 25 Merkins, 33 Squats, 50 Plank Jacks.. Arrived on the 5th corner at Lakeshore and Lamarque for completion. 20 8 count body builders, 25 Merkins, 33 Squats, 50 Plank Jacks and 100 LBCs.. By this point the objective of the PAX is to just complete in whatever order necessary or as we like to say modify to your abilities… PAX began some mumble chatter of a possible Uber pickup, which made the YHC feel as though he had delivered a quality product for a great price… “Marsh 500” complete 5 corners, 5 exercises and 500 Total reps.. Moseyed our 1/2 mile return to the court arriving with 2 mins to spare for a chill cut Plank followed by 10 IC J-lows..

    Glad to have all you men post this Gloom, especially EIEI. Looking forward to seeing you at other AO’s as well 👊🏻!!

    count, announce, COT

    👏🏻👏🏻 to EIEI for closing us in prayer!!

    Always appreciate the Gloom with you brethren of F3!!

    👍🏻👊🏻✌🏻 til the next Gloom!!

  • Sandy Returns

    A Grundy beatdown in 2019 wouldn’t be complete unless Sandy showed up. And showed up she did. But let’s warm up first.

    Warmup included, Seal Jacks, Butt Kicks, High Knees, and Nolan Ryans. All of them were in cadence.

    We then moseyed to the parking garage to meet up with the aforementioned Sandy who was conveniently waiting in the Grundymobile.

    We showed her the usual respect and did a planking tunnel of love and pulled her through with our right arms up the first ramp. We then pulled her through our legs down the straightaway to the other ramp. We rinsed and repeated up the second ramp pulling through with our left arms.

    On the top we partnered up and did catch me if you can with three laps for each team. Turbo decided to make YHC’s first backpedal extra long. Thanks man…

    We then got in some of my PT and did some core work while one PAX took a band and in a squat shuffled left and right up the straightaway. We did that for every PAX while switching the exercise in between.

    After a Indian run on the roof we left Sandy behind and went to the Justice center benches. We did a Steve classic with some step ups and freak nasties in cadence.

    We moseyed back to the flag and concluding with a count off and COT with prayer.

    Thanks for letting me lead!

  • Mother’s Day Hangover

    Never has the PAX been greeted by a larger amount of refuse at the Marsh. Obviously, it was a raucous affair for mother’s day at the park. As YHC was going about the all too routine affair of picking up the AO, Shooter pulled up and slowly ambled from is sleek ans sporty Honda Fit. Waterpik trundled up in his reliable SUV shortly thereafter. And just when we thought the roster had settled at three, the n0w-familiar truck of Cowbell illuminated the court with its headlights. Having just signed up the previous day, QIC navigated his way through the mist of hesitation that lay at the foot of the unpropitious beat down his slightly demented imagination had conjured up. (It was worse than it sounds…)

    WARM

    x15 IC:

    Toe Touches

    Cherry Pickers

    Air Presses

    Arm Circles (10 F, 10 R)

    High Knees

    Butt Kicks

    THANG

    At the corner of Lamarque and Livingston, the PAX dropped for 10 Merkins IC. Then we did another 10 Merkins IC. We followed that up with yet another 10 Merkins IC. That abuse continued until 5 sets were complete, at which time we mosied southbound to the corner of Lamarque and Monroe. There, we did the same set count with Squats. Upon completion, the jolly band of brothers skipped back to the previous corner, and proceeded to rinse and repeat. Heeding Cowbell’s mention of Q’s core prowess, it was off to center court for:

    MARY

    50 LBCs

    40 Freddy Mercury’s

    30 Putins

    20 Hello Dolly’s

    10 LMCs

    20 Heal Pulses

    30 Flutter Kicks

    40 100s

    50 Heal Taps (or Penguins)

    COT

    Waterpik prayed us us out, and Shooter welcomed Cowbell to his 1st visit to the Marsh and surprised us all with a new batch of hid very own beef jerky! Eat your heart out Steve and Captain Sparkles!!!!

  • Raise Your Hand if You’re Steve

    YHC walked up to a healthy group of scramblers with words of salutation dripping from his already blustering pie hole. Never mind the fact that the thus-far gathered PAX were in the middle of a round of mumble chatter that caused looks of contemplative concern on most of their countenances. But more on that later…

    WARM O RAMA

    With a recent BB trend in mind, QIC lead the Pax in a random smattering Air Presses (my bad), High Knees, Butt Kicks, Torso Twists, Calf Raises and Slow Squats before High Skipping about 10 yards. Then away we went!

    THANG

    So, apparently, Steve has been battling a muscle receptor issue which was hindering his ability to straighten his arms. YHC has dealt with something similar in the past so he can empathize. However, this particular handicap made for a multiple-comment worthy running form as the scramblers scrambled along their scramble-licious route.

    T claps to the scramblers as a group, who have increased their average pace from around 9:30/mile last year to 8:30/mile now.

    MARY

    With our war torn compatriot in mind, Q wrapped things up with exercises modified to either lay flat on the back or tummy, including such bastardized favorites as Armless Freddy Mercurys, Hello Dollys, Rosalitas, Pumping Leg Presses, Circle O Superman, and Scorpion Kicks.

    COT

    Chewy prayed us out….

    Once again, F3’s resident physical therapist super hero, and the REAL reason we all post at the Scramble, Chewy was on the job. He got to polkin’ and prodin’ the Hobester, and after tricking a few of those muscle receptors, the arms were as straight as an arrow (though a bit sore).

    Guys, thanks for waking up at the butt crack of dawn and scrambling through the edge of Hades’ humidity to push yourselves and your F3 brothers.