F3 New Orleans

Tag: Shooter

  • Calling the audible at the Marsh

    When a fellow F3 Brother gets called in early to work, it becomes necessary for an audible by the PAX to make sure we start the week off right at the Marsh..

    Arrived to the Marsh noticing Ringo ready to roll for his 6th Post in a row.. Coconuts has nailed down the exact timing of the snooze, alarm to arrival at the AO coming in at 0500 sharp…

    warmarama

    All IC to 10, Good mornings, Toe Touches, Windmills, SSH, Imperial Walkers, Hillbillies and ISI 24 Jump Squats..

    Moseyed to the Lakefront for use of the Wall 15 IC Freak nasties (Steve fav) looking forward to his return, Step ups 15 IC and 15 OYO Derkins. R/R.

    Moseyed to RIPS for a little stair work. 2 PAX stayed down completing a series of Plank Jacks, lunges and Merkins as the each cycled up and down the stairs until each completed.

    Passed the baton to Coconuts for the close. Moseyed the PAX back to the court for fun and games. Bear crawled baseline to baseline, bunny hopped back 5x at which we dropped for  3 Burpees. Each PAX tried implementing Jordan or Wilkins style hops to get as few Burpees as possible. Cycled 2 rounds which proved to be enough for now with hopes of getting to 5 cycles in a future post near you. With 13 mins to spare we converged on the playground for 3,6,9 (10)

    3 pull-ups, 6 Merkins and 9 Squats in 1 min cycles..

    Met back at center court for the count, announce and COT.

    👏🏻 Once again to Ringo for the consistency in his second week of posting..

    Appreciation to Coconuts for the co-Q and taking us out in prayer…

    ✌🏻 Till the next Gloom..

     

  • November heat wave

    CONDITIONS

    YHC arrived to the AO wearing his mukluks and balaclava this morning after all the chilly posts this week but got to dump them when the temps hit 60°F this A.M.

    DISCLAIMER

    Q delivered the classic disclaimer copied from our friend Einstein: “It’s obvious that I’m not a professional.  Be safe out there.”

    THE WARM UP Proper

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -Split Jacks 15X
    -Toe Touches (just in time for our amigo Chewy to roll-in hot)  10X
    -Hairy rockette kicks 15X
    -Ray Finkles 15X (tough to maintain balance)

     

    THE THANG Scramble style

    YHC fiddled with his fancy fitness tracker gizmo for a minute or two. Then the assembled PAX pounded out the 5k on our usual scramble route.

     

    THE THANG Phase 2

    Paul Cordes park has new exercise equipment which the PAX put to use after returning from our run.

    First they ran through a session of “Morning Call”
    One pax cranked through pull ups while everyone else did Merkins and held plank until our whole crew made it through the circuit.

    With only two minutes to go before the buzzer sounded PAX finished with AMRAP of lunges.

    Thanks Mandeville Parks and Rec for the new toys.  Don’t say big government never did anything for you.

    CountORama, NameORama, and COT

    Thanks to Sprockets for praying us out with encouraging words of thanks and praise.

    MOLESKIN

    Special T-Claps to Ringo who “hit for the cycle” Northshore style and posted four consecutive times.  He started the week as an FNG and is now a regular.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • What does everyone want after Thanksgiving?

    …Why a little more Pi of course

    conditions: upper 30s, mostly clear sky, wind calm, magnetic declination; -1.05 degrees

    disclaimer: I’m not a…..

    warm-up: side straddle hops 20xIC, good-mornings 20xIC, arm circles

    mosey to the top deck of the Justice Center annex parking garage

    using Pi out to one hundred decimal places as a template for our event:

    3.1415926535 8979323846 2643383279 5028841971 6939937510 5820974944 5923078164 0628620899 8628034825 3421170679

    for each set of 10 digits we did an exercises for each number in the set, then ran a lap around the deck for example:

    1st set:1 burpee,4 lunges,1 imperial walker,5 merkins,9 plankjacks,2 squats,6 rows,5 iron crosses,3 situps, 5 crunches

    run a lap

    2nd set:8 burpees,9 lunges,7 imperial walker,9 merkins,3 plankjacks,2 squats,3 rows,8 iron crosses,4 situps, 6 crunches

    run a lap

    …etc

    EXERCISES DONE: 43 burpees, 61 lunges, 27 imperial walkers, 54 merkins, 48 plank jacks, 45 squats, 36 rows, 61 iron crosses, 50 sit-ups, 52 crunches, 10 laps of running

    TOTALS: 477 exercise movements, and a mile or so of running

    Coconuts does the 10 count, and graciously pauses to add a few decimal places to the number “3”, (nice touch I must say)

     

    Indian run back to the flag

    Bushwacker (just-be-cuz) prays us out.

    Thanks guys. Fun as always.

     

     

  • Chilly morning

    4 pax met up at the Mandeville TH tuesday in the gloom.

    Ringo returned for his 2nd beatdown, he must be hooked.

    YHC was the only one dressed in full winter gear at the rest of the pax, decided that 33 degrees is warm enough for shorts.

    The Thang: Mosey to the tunnel;

    Warm-up:fwd lunge forearm to ground x 4, bkwd lunge with twist x 4, lateral lunge x 4 scorpion kicks x 10, mt climbers x 20 IC, Merkins x 20 IC

    -Uphill sprints x 6; YHC got smoked by the > 40 club!

    Mosey to Bus stop:

    -Box jumps x 10/ Plyo elevated merkins x 10

    -Step ups x 10/shld taps x 20

    -Pistol squat x 10/freak nasty x 20

    -Bulgarian Split squat x 10/vaults x 10

    Mosey to Tower:

    Sprint up with bear crawl around top/ Sprint up with lunge walk rinse and repeato.

    Mary: Eccentric situps  x 10; russian twist x 20, nolan ryan x 10

    Nameorama,  COT, prayer .

    Good to have Ringo in the mix, cant wait to try out the http://thepancakery.com on the next beach trip!

    Thanks guys for letting me lead.

    Chewy

     

     

  • Card tricks at the Marsh

    Arrived at the Marsh from the Holiday weekend with the deck of cards in hand. Looked to be a ghost town as the Q only noticed the sights of Garfield sitting in the warmth of his vehicle. Next a new vehicle the Q had not seen in post past pulls in. Out jumps our FNG at the Marsh, welcome Ringo. As he walks up to the PAX Q noticed another coming in hot. But of course a weekly AO would not be the same without the POSTmaster himself Coconuts.. Read quick disclaimer and jump into the warmup.

    15IC Imperial Walkers, SSH, Hillbillies, Smurf Jacks and Tor touches.

    YHC dispensed the instruction of how the deck would flow at multiple points throughout the workout.. Cards were worth face value  ♥️ Representing cardio, ♦️ Legs, ♣️Core and ♠️ Upper body..

    First round showed mostly ♦️ (Squats) and some ♣️ (Flutter kicks). As well as the first joker at which the FNG was offered the opportunity to chose upper or lower for a 25 count. Choosing upper we did 25 shoulder taps.. Moseyed to RIPs on the lake.

    Round 2 produced ♥️ (Sprints up and down the stairs) and a few ♦️ (Leg Lunges). Moseyed to the make shift bus stop.

    Round 3 ♥️ (Knee ups), ♦️ (Leg lunges), ♣️ (Freddie Mercury’s) and our first introduction to some Merkins. Moseyed back the court

    Final round included some ♦️ (Leg lunges), ♣️ LBCs and our 2nd joker made its appearance at which the PAX had to complete 25 pull-ups or as many as possible with the 4 mins remaining. Kudos to Coconuts completing the 25 OYO..

    At completion we circled up to learn some more about our FNG restaurateur-drummer named Ringo… talked about Matheletes beatdown from Saturday, which seemed to be interesting with varying concrete bowling balls.. Garfield shared they were up for adoption to anyone interested which tells me it’s not the last of those balls at a post near you…

    Thanks for the lead and Appreciate the commit to post brothers of F3!!

    👍🏻👊🏻💪🏻✌🏻Till the next Gloom

  • Pre thang before Turkey day!

    The Gipper produced multiple members of the forty one club on this Gloom. With Turkey day fast approaching the Q wanted to make sure the PAX burned some unwanted calories in preparation for the gobbling of feast to be consumed in future days to come.. With many regulars out of town the Gipper still produced 5 PAX with Jose and the HAMMER making holiday week guest appearances on this brisk morning..  Arriving right on time after the gauntlet of 🚦🚥 YHC planted the flag and jumped into the warmup..

    20IC SSH

    20IC Hill Billies

    10 IC Good Mornings

    20 IC Windmills

    20 IC Toe Touches

    20 IC Butt kicks

    Moseyed to the old school house for a round of plank holds with ascending Merkins around the circle as each PAX bear crawled to and fro the flag pole to 5 and backdown. Picked up or things and moseyed to the parking garage. From the bottom we dropped for 5 Burpees back pedaling halfway up turning and sprinting to the next level and completed 10 Squats. R/R 3x to the top. Recovery walked down to the middle for cycles of 5 pull-ups at each end 4x using the rafters with Carioca, back pedaling and finishing with an all out sprint for the heart rate.. Moseyed to the south side of the court house for the finale. Broke into two groups for The W.A.S.H  series of 50 Wekins, 100 American Hammers, 150 Step ups and 200 Hip thrusts. Partners kept count as other partner Moseyed up the justice center steps with the completion of a Burpee at the top and returning to pickup the count. Moseyed back to the flag for the assist with the tables..

    Maverick started off the count with all the rest of the 41s  calling out and the senior of this day being our  elder Hammer with the sound of 43 and the reflection of actually being born before Star Wars…

    Much appreciation to the F3 brothers for posting on this holiday week as the Q prayed us out into our day..

    Thanks for the lead

    👍🏻👊🏻💪🏻✌🏻 Till the next Gloom!!

  • Turbo Charged

    Many thanks to Turbo Tax for rallying the PAX to post this morning for a soggy beatdown at Grandmas House. YHC was grateful and honored to see some old friends and meet some new ones.  Anyway – to the beatdown – the good Lord brought the rain, but spared us the Thunder…. thankfully, AC/DC was there to fill the gap…

    Warmarama

    SSHs through Thunderstruck, with a Burpee each time we hear “thunder!”

    To the Thang:

    Mosey to Steve’s Bus Stop (missed seeing Mr. Hollywood. Hope LaLa land is treating you well)

    7 Burpee box jumps

    10 Freak Nasties

    7 Burpee box jumps

    10 Irkins

    7 Burpee box jumps

    10 Dirkins

    Mosey to the bridge and partner up

    P1 bear crawls down the ramp, backpedals under bridge, and lunge walk up.  Sprint back.

    P2 cycles through 10 LBCs, 10 merkins, and 10 squats until P1 returns

    Swap

    All PAX duck walk down ramp, backpedal under bridge, and lunge walk up.  Sprint back.

    Mosey to fence on backside of trailhead building for tricep presses – 12x IC, rest, 10x IC.

    Mosey to flag for 2.5 minutes of Mary.

    COT.

    Thanks to Bushwacker for reminding us how blessed we are.  Grateful for the opportunity to lead.  Great seeing folks this morning.

    Happy Thanksgiving

     

  • Doracidal Tendencies

    The day to tackle the one remaining AO I had never Q’d was upon me. QIC felt the strong  need to conquer The Gipper in a most unforgettable manner, though only the astoundingly hardcore Wednesday PAX could tell you whether or not my mission was indeed accomplished. I consider it a show of respect to my fellow F3 warriors to come with an overstuffed beatdown itinerary. Such was the case on this gloom, and I was so excited about my bag O tricks that, upon Grundy’s traditional 11th hour arrival, we began in earnest.

    WARM UP (Not Warm at All)

    Toes Touches 10x IC

    Arm Circles -> x10

    <- x10

    Cherry Pickers x10

    Hi Knees x10

    Scorpion Kicks x10

    THIS HERE THANG

    Towels were kindly distributed to the PAX in consideration of posterior comfort, as we mosied to the parking garage. Up the 1st ramp we ran backwards for the 1st half and forwards for the 2nd half. On the 2nd level we partnered up for Doracides! (the next level of Dora 1,2,3) P1 runs a 3 point suicide, doing 1, 2, and 3 burpees at each respective point. Meanwhile, P2 is working on a cumulative 100 LBCs, 200 Putins, 300 Freddy Flutters, and 400 Crunchy Frogs. Ok, QIC will be the first to admit that there was a risk of catching several murder charges, assuming I myself survived such shenanigans. In truth, though, the selection of core exercises was a great mix, but would be most appropriately be performed in the opposite order than was precribed on this day.

    After a double (or was it triple) 10 count, the PAX overtook the next ramp by skipping up the 1st half, running up the 2nd half, and, without stopping, mosying down the stairs and to the steps in BACK of the court house. Running woefully short on time, we did some mercifully abbreviated Irky Drks (a Bushwacker exercise still in the test phase), which consisted of a incline merkin on the bottom step, then next step, then next, before heading back down with decline merkins on each step.

    The mosey continues back to the trailhead for a quick round of 1 minute yoga, which consisted of table top, right balanced table top, left balanced table top, cat/cow, and child’s pose.

    COT

    Einstein (aka Cuz) prayed us out as we each embarked upon a new day and a new adventure!

    Thanks, brothers, for following my lead without giving in to the overwhelming urge to mutiny, and for being a source of inspiration in my universe.

  • Saturday night social pays off at the Scramble!!

    4 PAX decided to post at the Scramble with moderate temperatures in the 30s and wind chill factor making it feel like the high 20s.. 👏🏻 Welcome to FNG “OD” for posting his first AO. With multiple EHs coming from all directions, Water Pik put the close on our new brotha at a Saturday night social that sealed the deal.. Knowing the crowd would be a little lighter as hibernation season approaches YHC started right in not expecting any late arrivals..

    Warmup

    10 IC Good mornings

    10IC Windmills

    20 IC Butt kicks

    20 IC Imperial Walkers

    20 IC High knees

    thang

    Moseyed the course splitting into pairs and striking conversation along the way.. Learning more about your brethren as you go through a beatdown is one of the things this YHC enjoys the most about F3.. Remembering where we came from and the joys of life we have experienced as we continue the journey of life.. Appreciate the conversation Garfield..

    Upon return, we hop over to the new fitness section of the park to get some use out of  the new equipment our tax dollars recently purchased. First up we did 20 IC Freak nasties, 3 pax then took to their 6 for LBCs as each man cycled through 5 pull-ups returning and then a round of Flutter kicks with another 5 pull-ups. As promised to a few at the Marsh on Monday the PAX closed out with some Yoga stretch. Down dog alternating calf stretch, inner lizard 🦎 stretch and outer 🦎 stretch closing with 🦂 kicks IC 20 and reach backs for the Hammies..

    COT, naming of “OD”, announcements

    Q prayed us out into the day!!

    Appreciate the lead men, until the next Gloom!!

    👍🏻👊🏻💪🏻✌🏻

  • EHing in the Gloom at Grandmas House!!

    Theee PAX embarked on the Chilly and Wet Grandmas House with no Q on the board. After brief discussions we decided on a round robin of sorts with the YHC typing up the blast and contributing to the warmup.  A fellow man  appeared from under the staircase at the Trailhead looking like someone wanting to get in on a beatdown as an FNG as I yelled out “join us.” Briefing with the disclaimer we jumped into it as our visitor called  “Driftwood” accompanied us with the warmup. Then as we began to Mosey to the tunnel he reverted back to the stairwell.. One doesn’t always know of another’s situation, however it’s always worth extending the gesture even when unsure..

     

    Warmup

    15 IC Windmills

    15 IC Good mornings

    30 IC Imperial walkers

    30 IC Butt kicks

    15 IC Arm circles front/back

     

    Passed the baton to Bushwacker as we Moseyed to the tunnel. Upon arrival Bushwacker instructed the PAX of reps 25,100,150,200. Not sure of the counting formula here but effective it proved to be..

    With only 3 men one would jog to the bottom and sprint to the top on the other side while each man completed OYO to the counts representing Burpees, LBCs, Merkins and Squats as each man completed the journey down and back up returning where one had left off of their own count.  Taking us to 3 mins remaining upon completion by all Moseyed back to the AO..

    COT, countarama, announcements

    Thanks to Bushwacker for praying us out and most importantly offering thoughts to our recently brief meeting of  “Driftwood”

    Appreciate the beatdown this morning men and see you at the next Gloom..

    👍🏻👊🏻💪🏻✌🏻