F3 New Orleans

Tag: Shooter

  • Easter is Coming

    Having conquered the trail on their trip to the Olympic Park in Conyers, Georgia, a trio of Ragnarians returned to The Gipper this morning for a beat down. Expecting a running adverse Q named Maverick, the PAX were crestfallen to learn that Maverick had taken ill and had roped YHC into “running” the show. Not sure what got into him, but YHC took mercy on the Ragnarians and uncharacteristically kept the running to a relative minimum while focusing on agility, strength and balance instead.

    After a warmup of Imperial Squat Walkers (10x IC), Seal Jacks (20x IC), Windmills (10x IC), Imperial Walkers (20x IC), Toe Touches (10x IC), and SSHs (20x IC), the PAX moseyed over to the Justice Center.

    With a starting line about 30 yards from the Justice Center stairs, the PAX executed the following agility sequences flawlessly: run there and back at 60%; run there at 70% and return walking down the stairs backwards with a back pedal back to the starting line; backpedal there and run 70% back to the start; crossover run there and back both directions; carioca there and bunny hop each stair to the top of the stairs then bunny hop down and carioca back; repeat facing the other direction; shuffle ten yards, reverse direction shuffle for five and then run at 95% to the top of the stairs; and finally repeat facing the opposite direction with a 100% run. (YHC didn’t say there would be NO running, just “not that much”).

    Recovery walk to the side of the Justice Center to partner up for wheelbarrows…out for 20 yards or so then switch up and return.

    Mosey to the front of the Justice Center and circle up for: T Merkins, Nolan Ryans each side, long slow flutter kicks, copperhead Merkins, dynamic side hip planks each side, Freddy Mercury’s, Merkins, jackknives each side and finally A-B-C-D abs, all 10x IC.

    Mosey to Bedrock on our way back to the Shovel Flag for some coupon work. Partner up for torso twists with the coupon one direction for 10x OYO, then opposite direction 10x OYO, then over unders 5x OYO each direction, then rinse and repeat the torso twists.

    Final mosey to The Gipper for the Causeway sobriety balance challenge. A good parlor trick as it is much harder than it appears.

    Countorama, nameorama, and Einstein prayed us out.

    Thanks for letting me lead this morning guys and here’s hoping Maverick, Coconuts, Tanked Up! and Moby Dick conquer their respective illnesses and injuries so they can return to The Gipper soon.

  • Grandma says come as you are, slippers and and all!!

    With aching legs still lingering from Ragnar YHC planned on an upper body tear down of sorts.. Arriving to the sites of 1 fellow brethren being Zoolander illuminating the inside of his vehicle secretly watching video of Bushwacker closing out our Ragnar event in his loaned out kilt.. No worries Zoolander the representation was successful, as well as welcomed by all.. However, there was an exception of an ole timer of sorts wearing one and coming over prompted by Ocho to remind Wacker simply that “His kilt was not as real as his own..” Zoolander being the trendsetter proved consistent in posting with his slippers.. Although some may have put limits to what can be done with those slippers there was no modification on this Gloom..

    Warmup

    All IC 15 SSH, Toe Touches, Windmills, Butt kicks, Arm circles and wrapped up with a recently learned favorite Donkey kickoffs. Q was a little aggressive wanting to complete 5 rounds increasing the counts by 5 with equal hold times.. Had to modify at 20 (YHC was gassed)..

    Thang

    Moseyed over to the Marsh to utilize the play ground. 3,6,9 Pull-ups, Merkins and Jump Squats.. R/R (5).

    Moseyed back to the Trailhead where we completed 50, 100, 150, 200 cumulative. Burpees, Merkins, Squats and Plank Jacks.. One completed exercise while the other moseyed the corridor to the steps returning with sprints picking up count..

    Finished with Plank holds, little MANNY crunches 20 IC, Freddie Mercury’s 20 IC and Hello Dollies 20 IC..

    Appreciate the post Zoolander and you following my lead!!

    YHC prayed us out!!

    Till the next Gloom 👊🏻👍🏻✌🏻!!

  • Ragnar or Bust (Selong Delong)

    After multiple reports (including my own) of some of the M’s quickly growing worn out and weary of our battlefield chronicles, YHC decided to keep this CSAUP back blast short, ambiguous, and hopefully entertaining.

    To be certain, the Ragnar weekend was a grand adventure, complete with near death experiences, incredible feats of athletic performance and endurance, more laughs than any group of guys should be blessed to have, new friends and teammates and enough post-race alcohol that the rest is a bit hazy…

    From the time we took off from the Winn Dixie parking lot in Mandeville until the return trip, the nick names were flowing with abundance. Some had multiple names in fact! With that, you’ve seen the PAX list, try to match the nicknames with the Ragnarian. To see if you’re right, be sure to post at your nearest northshore AO. (1 did not get a nickname and several had more than 1. Also, some names have been slightly altered so as not to offend any non F3 readers that may see this on social media):

    -“Male Chicken”-Ring, Teabag, Broke “Richard” Mountain

    -Mr. Awkward, Medium (Shmedium)

    -Shaddow

    -Confusion

    -Wet Wipe, William Wallace

    -Hail to the Chaif, Beef Jerkey

    -Sinatra, Shane

    -McConaughey, Chip n Dale

    -Cocktail, Post Post

    -Story Time


    Thanks for enduring this insider info. Next time take the red pill and be on the inside. The opportunities are everywhere, including anywhere you see an F3 Shovel Flag!

  • We Interupt Your Regularly Scheduled Beat Down for Some YOGA

    As YHC laid his head down last night, he thought about why, after getting 12ish hours of sleep in the last 85, along with running almost 17 trail miles of sweet Georgia terrain topped off with more liquor than he had consumed in the entire last year, he was going to wake up in the 4 O’clock hour. To put it simply, he can’t get enough of F3!

    That being said, this would not be any old beat down. Those in need go for restorative yoga indeed!

    WARMORAMA

    With supportive Steve handling technical difficulties, we started with some nice N easy…

    Toe Touches

    Abe Vigodas

    Imperial Walkers

    THANG

    Down Dog picked a million-in-one time to be glitchy, so with the other technical difficulties handled, it was You Tube to the rescue. Our 40 minute yoga session was lead by an attractive , soft-spoken, slave mistress and torturess. With no mats, the tough PAX really took it on the knees! Still it was just what the doctor ordered, and we closed with set of slooooow Toe Touches.

    COT

    Q prayed us out with all the thanks and appreciation that we who are so blessed should have. Thanks, guys, for showing up and ,especially Pik, for not walking away shaking his head, at the mention of a yoga-ful beat down.

    And speaking of Pik, T-claps to the leader of the Northshore H8 for running a charity 5k at a blistering sub-8 minute pace this weekend! (just because he felt like it)


  • We all need a substitute from time to time!

    With the Ragnar approaching and the ever friendly Waterpik willing to substitute the YHCs future Thursday Q, it only felt proper to fill an empty Q list on short notice.. YHC arose to a surprise text from a once regular posting Backdraft stating he was on the way.. He deserves many T 👏🏻👏🏻 for the commitment it takes to rise much earlier and embrace a 30 min commute to the AO for a beatdown with his F3 brethren who was part of the EH some 2 years ago at the Mothership. Now with all that said let’s get to it!!

    Warmup

    15 IC Windmills, 15 IC Toe Touches, 10 IC Good Mornings, 10 IC Smurf jacks, 15 IC Butt kicks and finished with Donkey kickoffs IC 5 count with 3 separate 5, 10 and 15 second holds in between. Q has found a new one he likes and intends to improve on moving forward..

    Thang

    Moseyed to the tunnel for BLIMPS. Completed series on the Southside then journeyed to the Northside for a R/R. Next up two men did LBCs while the lone amigo moseyed down to the flat and sprinted across then reversed backpedaling up the other with a flapjack back. Each man completed and then we did flutter kicks while each man cycled through a long suicide down and back up… Moseyed back to the Trailhead for the Stairway to 7 and finished up with 3 min of Mary consisting of Chillcut blank for a min hold, into Rosalitas 10IC, Hello Dollies 10IC and Abe Vigodas 10IC..

    Count, announce, COT

    YHC led us out with gratitude to the Sky Q!!

    Appreciate the opportunity to lead and see you guys at the next Gloom 👍🏻👊🏻✌🏻!!!

  • Ragnar Ready

    Mother Nature cooperated for our weekly appearance at the Milestone Marsh at 0500. Rain was in the forecast, but today, we must have been livin’ right because all was dry (except the streets). Yes, it was very gloomy and damp, but for F3 Northshore, our best work is always done in the gloom.

    With the much awaited and anticipated Ragnar Relay less than a week away, Bushwacker and his men are continuing preparations before departing for the Atlanta area at the end of the week. Best of luck, guys! I know you will make us proud.

    Warmarama

    SSH, Imperial Walkers, Toe Touches, Arm Circles, all IC x 15.

    Thang

    Mosey down Marigny St. to the Lakefront. At each intersection, the PAX stopped to do some exercises. To name a few: Flutter Kicks, Hello Dollies, Imperial Walker Squats, Groiners, Burpos, Al Gore’s, Jumpsquats, Calf Raises, Leg Raises, Merkins (start at 10, ascend by 5 @ each intersection).

    The PAX then headed over to Rips for some up and overs, while the men on the ground did some Rocky Balboa’s, Jump overs, SSHs.

    Mosey back to the Marsh just in time to close out w/ count off, Namorama, COT and thanks to Steve for praying us out.

    Thanks, guys, for committing to post even though the forecast looked bleak as late as last night. Thanks for letting me lead you today as you prepare for the Ragnar.

  • Northshore Convergence – 3 Year Anniversary

    We all come to F3 as individuals, men with our own past and our own unique stories.  But we all share one very similar story, which is the story of our first post to an F3 beatdown.  This story usually involves a little fear, a lot of pain, and in some cases, a splash of merlot.  My story took place at Grandmother’s House (before it had a name), and I can be honest and say it was filled with trepidation: Will I be able to make it through this?  What if I don’t like some of these guys?  Are they going to ask me to lead part of it?  And why the heck am I up so damn early???

    Everyone knows how the story goes – YHC was accepted but quickly pushed to be a better man in all aspects. That impact – an effect felt on all F3 brothers – is what we came together to celebrate on the Lakefront today. F3 has now been thriving and changing men on the Northshore for three years now.

    A few lucky Southshore men arrived early, unaware they’d get roped into a 2 mile pre-thang. Back at the flags (four flags this morning), YHC gave a quick welcome and disclaimer, and we got this thing started:

    Warmorama:

    Three years, three sets of 8-count bodybuilders.  Founding year 2016, so 16 reps of each.  Sprinkled some standard warm-ups in between:

    • 8-count bodybuilders x16 IC
    • SSH, IW’s x20 IC
    • 8-count bodybuilders x16 IC
    • Toe Touches, Windmills x20 IC
    • 8-count bodybuilders x16 IC

    The Thang:

    3 Stations for 3 Years: Every Man Leads

    Leadership is one of the skills F3 hones that YHC is most thankful for. It’s also the thing YHC was most uncomfortable with those first few weeks. These stations were meant to honor the leadership impact that F3 spreads.

    The PAX was split into three groups, with three leaders picked for an impromptu lead at each station. The leader got two minutes to come up with a routine while the rest of the PAX circled up for Peter Parkers x15 IC, Shoulder Taps x15 IC, and Merkins x15 OYO.

    If memory serves, here’s what each leader had us performing:

    Station 1: The Gazebo, led by Sparky Time

    Freak Nasties x10 IC, Step Ups x10 IC (each leg), Squats x10 IC, repeat.

    Station 2: East Swingset Pad, led by Jose 10k

    Squats x10 IC, Jane Fondas x10 IC (each leg), Lunges x10 IC, Monkey Humpers x10 IC.

    Station 3: West Swingset Pad, led by Russo

    Little Manny Crunches x10 IC, Six-Inch Exercise x10 IC, Crunchy Frogs x10 IC. (Pretty sure there was something else in there….)

    Mental and Physical Toughness with Fracsac

    Next up, the baton was passed to Fracsac for a little taste of the Southshore. He told us of his recent Spartan Race with Triple Shift, how challenging it was, and how F3 had prepared him both mentally and physically.  So this next pearl would exemplify both. 

    The physical part was an Indian Run (PAX split into 2 groups), where the man sprinting to the front would yell out an exercise, the PAX would quickly disperse and perform 5 of said exercise (burpees, jump squats, derkins, one-armed merkins, to name a few) before getting back in line and continuing the run.  Halfway through we were stopped for the mental exercise: perform 21 SSH’s, with only the first 10 called out in cadence.  If one man fails to halt at exactly 21, there was a penalty of 30 burpees.  After some mumble chatter about who’s cadence was the correct cadence, we all performed the penalty burpees. The Indian run then headed in the opposite direction, with the same mental exercise waiting at the end of the line – this time 17 SSH and only 6 called in cadence.  Another failure and another 20 burpees were in order.

    Team Races: Pushing Each Other Forward

    YHC took the final pearl with some competitive team exercises. This section was cut short due to time, so we did one quick hopscotch race: the original three teams lined up in plank position, with the last man rising to bunny hop over the rest of his team, and then drop back into plank position. Teams finished once their last man crossed the finish line – the infamous lakefront shaft.

    The two losing teams would need to do a penalty exercise, but the true winning team would never be known because there were some last-second shenanigans on all three teams as they neared the finish line. So we all performed the penalty together: the 8-count exercise known as Absolution.

    Mosey back to the flag, where Shooter led a very abbreviated Mary of planking before we called it.

    COT: Count-o-rama, name-o-rama, naming of an FNG (welcome Stockboy!) and Triple Shift led us in a prayer of thanks.

    Coffetería brought out a few of our injured brothers, with Butt Splice, The Manny, and Tanked Up joining us. T-claps to our Southshore brothers for making it across the pond to make this a true convergence, it wouldn’t be the same without you guys. And t-claps to all the guys who led today, it’s an honor to work beside you men. SYITG.

  • AKA, Patiently-Waiting Penny

    For the nearly three years that we’ve been coming to the Justice Center parking garage, she has been there.  Waiting, presumably, to clock in across the street.  But why two hours before?  Where does she come from?  What is she doing on her phone for two hours?  And why the heck does she leave her car running even in the greatest of weather?

    These questions and many more may never be answered.  And that is as it should be.  For Patiently Waiting Penny (AKA, Smartphone Stalking Suzie, Carbon Monoxide Camille, Facebooking Fanny) is an enigma and should remain one – something for the PAX to ponder as we  shuffle backwards up the parking ramp.  As such, a portion of today’s beatdown was dedicated to our most ardent, yet involuntary, fan.

    Warmorama: 

    Arm circles x15, toe touches x15, IW’s x15, Abe Vigodas x10, air presses x25, SSH’s x20, all IC.

    The Thang:

    Started with a mosey to the Taj, to do a riff on last week’s parking garage exercise: the pax is divided in two, with each half headed in opposing directions around the building.  Bunny hop the east/west sides, bear crawl north/south.  At the meeting point on the opposite side, we did 8-count bodybuilders 10x.  Head back the same way, and did another 8-count exercise, absolution.

    Next up, mosey to the bottom of the parking garage for a SCOP (semi-circle of pain): The Penny.  The Penny consists of the stupidest and most awkward-looking exercises in the exicon.  These are the exercises that are not suitable for the public eye.  But of course, with the amount of time Patiently-Waiting Penny has already put in with the Pax, she is practically one of us.  So we opened our circle to her and performed the following:

    • Goofballs x20 IC
    • Smurf Jacks x20 IC
    • Star Jacks x20 IC (look out PAX, YHC has a new favorite!)
    • Howling Monkeys (each man performs 10X IC monkey humpers while the PAX holds their ankles)
    • Wife Pleasers x20 IC
    • Hello Dollies x20 IC
    • Rosalitas x20 IC
    • Pattycake Merkins x20 OYO

    Having amused YHC, we moseyed (then sprinted) up to the top, where we then began a Bataan Death March.  Well, more of a Bataan Death Loop as we circled until each man got his burpees and sprints in.  Then a short Indian run back to the flag for…

    Mary:  Crunchy frogs, flutter kicks, and Freddie Mercuries, all x20 IC

    COT and Shooter prayed us out.  Thank you gentlemen for the push and for indulging me today’s lead –  I appreciate it!

  • Three Amigos

    YHC arrived at the Marsh for 0450 on this cool Gloom. As the 0500 start time approached the normal illumination of headlights glowing through the streets of Mandeville were indeed lighter than normal.. With usually the likes of Bushwacker arriving in his winters finest on cool mornings and Coconuts already standing at center court awaiting the instructions of the Q. However, neither brethren were present on this April fools to partake in the action the YHC had in mind.. But indeed 2 of the Qs most consistent and loyal Amigos (Steve and Water Pik) showed right on time as if their intent was to fool the Q into believing this Gloom might be a Post all alone..

    Warmups

    IC 15 Windmills, Good mornings and Toe Touches.

    Thang

    Moseyed to the Treen center around the corner from Grandmothers house for the only make believe track loop of sorts the YHC could think of. The work on tap would be The Sheldon Cooper, found in the list of exercises. 10 Burpees, 10 Merkins, 10 Squats and 10 Big boy sit-ups followed by a lap around the track.. R/R 10,9,8, ……. and lagniapped witb a close of back to the top with 10.. When all said and done PAX completed roughly 2.5 miles of track and 65 each exercise for a total of 260 reps in approximately 30 mins.. Moseyed back to the Marsh for the close.

    15 IC Swing crunch’s, 15 IC Little Manny crunches and a series of Jane Fonda’s each side straight leg 15 IC followed by toe to knee 15 IC and pulses 10 IC..

    Count, announce, COT

    Appreciate you Amigos for the post and following my lead..

    YHC closed with the prayer..

    👊🏻💪🏻✌🏻 Till the next Gloom..

  • No Animal Left Behind

    We began with a brief warmup: Side Straddle Hops x 15/Windmills x10/High Knees x15/Butt Kicks x15/Imperial Walkers x 15 in cadence.  We then finished with 5 Burpees on your own. 

    QIC then had us mosey to begin our commemoration of the biblical account of Noah’s Ark.  We paired up, and while one partner ran the length of the ark (450′) out and back, the other did Mountain Climbers until each team reached a cumulative of 600 (Noah’s age when he built the ark. 

    All teams performed that task with such ease, we added 300 cumulative Merkins on the back end, much to Shooter’s chagrin. (Noah lived for another 300 years after the flood.) 

    With our chests nice and fatigued, we moved on to the animal portion.  Each partner stood 75′ apart from each other (the width of the ark), and took turns doing the following:  Bear Crawls/Crab Walk/Duck Walk/Gecko Walk/Rabbit Hop/Run.  While one partner was performing the task, the other waited by doing squats.  

    As if that were not enough, we then honored the 40 day/40 night flood by doing 40 Frek Nastys/ 40 Lunges/ 40 Monkey Humpers.  (3 sets to honor each of Noah’s 3 sons.) 

    We then moseyed back to the flag for some Mary.  Since there was no dry land for 7 days after the rain stopped, we performed 7 different exercises to finish up:  20 x Crunchy Frogs/Dying Cockroaches/Freddy Mercurys/Putins/Peter Parkers/Parker Peters/Little Manny Crunches. 

    We finished by saying the Pledge of Allegiance before Bubba prayed us out.  We then enjoyed some F2 at the Beach House, as is customary.