F3 New Orleans

Tag: Shooter

  • Ivan is coming

    South Louisiana storms woke YHC at 3:00 a.m. and he worried that the Northshore F3-bros would have to scrub another mission due to the elements, but when I arrived at the AO storms had cleared and we were go for launch.

    CONDITIONS

    I don’t have the stats for the weather conditions, but the court conditions at the Milestone Marsh were exquisite.  Some good samaritan took a leaf blower and cleaned the b-ball court that is the centerpiece of the Milestone Marsh AO.  Was that you @Bushwhacker?  @Mandeville Parks and Rec, maybe?  IAE, thanks for the solid.

    DISCLAIMER

    Q offered a half-hearted disclaimer, but the Q’s limitations were old news to the expert, assembled PAX.

    THE WARM UP Proper

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

    -SSH
    -Good Mornings
    -Imperial Walkers
    -High Knees
    -Lizard/Geico stretches (Because who wants to strain the groin?)

    THE WARM UP Lagniappe

    Basketball season is underway.  (It’s that round shaped ball, #TranslatingForMyFootballFanaticBros) YHC commemorated b-ball season by adding free throws to the warm-up.  F3 wrinkle was that a miss got you 5 burpees.

    Unfortunately YHC did his Shaq impersonation and took some garbage free throws leading to my penalty burpees.  Next time I’ll imitate Wilt and shoot granny style.  T-Claps to Waterpik for draining them.  Our friend has skillz.

    THE THANG Preview

    YHC wanted to put the newly cleaned court to good use so we started with a “Brenton” drill.

    Bear Crawl (100 ft)
    Standing Broad-Jumps (100 ft)
    Perform 3 Burpees after every 5 Broad-Jumps

    The official Brenton calls for 5 rounds, but we had other work to do and called it after two sets.

    THE THANG Part 1: Better run, Ivan is coming

    Northshore QIC’s have been great at hyping the upcoming Krazy Ivan.  (January 19th #MarkYourCalendarsNow)  So if Ivan is coming we better get our run on.  To improve our speed YHC called one of his favorites:
    100 yard sprint + 10 merkins at the finish.
    Repeat 10X.

    Before running, PAX were issued the newly invented “double disclaimer.”  We were diligent to avoid slipping on the wet asphalt and avoiding the F3-Faceplant. (F4?)

     

    THE THANG Finale:  If it’s the Marsh, it’s gotta be pull-ups

    We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  The Marsh is the only AO that has convenient pull-up (monkey) bars.

    YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.  PAX finished out the 45 minute beatdown and declared victory.

     

    CountORama, NameORama, and COT

    Thanks to our amigo Waterpik for praying us out

    MOLESKIN

    After smelling some skunk funk during the workout, Garfield shared some stories about Mandeville wildlife.  Ask him the one about the deer, the schoolkids and the Mandeville public works dept.

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

  • Perfect Conditions

    Cold wet and windy morning on the Mandeville Lakefront.  Perfect conditions to sharpen some iron.

    Warmup of Imperial Walkers, Seal Jacks, Toe Touches, Lunges, SSHs and Windmills, all IC and 20x except for the Windmills at 10x.

    Mosey Westward to the first COP, a rotisserie of sorts with three rounds on the wet ground.  Round one:  T hand release merkins, right side hip ups, left side hip ups, scuba Steves.  Round two:  shoulder taps, right side straight leg jackknives, left side straight leg jackknives, alternating Supermans.  Round three:  slow count merkins, right side Jane Fondas, left side Jane Fondas, and vintage Supermans. All IC and 10x each exercise.

    Mosey further Westward to partner up and pick up some coupons.  10 minutes of every minute on the minute, rotating between coupon 10 thrusters and 20 donkey kicks with your partner.  50x thrusters and 100x donkey kicks total.

    Then each team completed 50 coupon manmakers and 100 coupon swings, one partner putting in reps while the other ran 50 yards out and back to relieve his partner.

    Last dance with your partner:  back to back Al Gore for a minute, then twisting coupon exchanges 1 minute each direction.  Waterpik, what were you doing over there by yourself?

    Mosey Eastward towards the shovel flag for some sprint training.  Four cones spaced about 10 yards apart.  Accelerate from cone 1 to cone 2, float (maintain speed) from cone 2 to cone 3, and then accelerate from cone 3 to cone 4.  Recovery walk back to cone 1 to repeat; five total rounds.

    Final mosey back to the shovel flag.  100 shoulder taps IC to wrap up the beat down.

    Countorama, nameorama, Pledge of Allegiance in honor of Veterans Day, and Butt Splice prayed us out.

    Thanks for letting me lead guys.  Always a privilege and an honor.  And great seeing so many of you post for the pre-thang foreplay run.  Let’s keep working towards Krazy Ivan dominance.  Recover quickly, Jose.

  • #EveryDayIsLegDay

    CONDITIONS

    YHC didn’t check the conditions but it was shockingly warm and humid for November.

     

    THE WARM UP

    All exercises in cadence, but tbph the count on the High Knees was pretty shaky.

    -SSH
    -Good Mornings
    -Abe Vigodas
    -Imp. Walkers
    -High Knees

    THE THANG

    Magnificent 7 Leg-o-rama
    1. Maraviches/pistol squats on a bench – IC
    2 Bushwhackers Single leg burpees 10 each leg OYO
    3 Split Squat -IC
    4 Scissor bridge Tacoma narrows – IC
    5. Wife pleasers-IC
    6. Shaun Whites/ Snowboard hops
    7. Marios/ Single

    Drop Sets
    10 tuck jumps
    10 squat jumps
    10 squats

    All down in a continuous sequence with no break in between.

    Rinse and repeat 3 times with two minutes of rest in between.

    Tunnel Triple Check
    First PAX ran through the Florida Street tunnel. Second PAX holds a plank.  Third PAX holds an Al Gore.  Continue until the cycle is complete.

    CountORama, NameORama, and COT

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

  • Northshore Begins to Prep for Krazy Ivan!!!!!

    Rain was in the forecast for the third week in a row at the Scramble, but the PAX got the workout in before the rain started this morning.

    Warmup:

    SSH, BK, HK, Imperial Walkers all IC x 10

    Thang:

    5K covering the normal route through gloomy streets of Old Mandeville and Sunset Point.

    Post Thang:

    Merkins 25 OYO

    Freak Nasties 25 OYO

    SMKs 20 OYO

    Rower sit ups 25 OYO

    Leg raises 20 OYO

    Merkins 20 OYO

    More Freak Nasties 20 OYO

    then, someone mentioned OCHO and his MONKEY HUMPERS, so YHC couldnt resist closing out with…Monkey Humpers x 20 IC.

     

    COT, Countaramma, and Thanks to Zoolander (virgin post at the Scramble!!) for praying us out into our day.

    Thanks, men, for letting me lead.  I always look forward to the camaraderie and the starting my day strong with F3.

     

  • To be a Millennial in the F3 nation!!!

    Q searched the list of exercises and found what would prove to be a test of many measurables on this mid 60 Gloom. Arrived to the Gipper on time after catching all but 1 Red light along the way from Mandeville. Man that’s enough to get this guys heart rate up without any physical activity.. Luckily still arrived on time at my favorite AO here on the Northshore..

    Warmarama
    10IC Good mornings
    15IC Toe Touches
    20IC SSH
    25IC Mummy kicks
    10IC Windmills

    Beatdown simple explanation!

    The Millennial (rep count totaling 2000 including the 10 yard runs between)

    Moseyed to the Justice center parking garage for an explanation to the PAX. Exercises chosen for the 100 counts were Merkins, Squats, Mountain climbers, Shoulder taps, Alternating leg lunges, Imperial walkers, Hand release Merkins (modified), LBCs, Flutter kicks and last but not least Burpees..
    All series except the Burpees was the first man to reach a 100.. Einstein proved to be the beast of the Merkins. With Turbo and Coconuts taking turns on the MC and shoulder taps.. Moby proved his grit on the Hand release Merkins and Maverick proved best on the Squats. Barely Legal and the Q were just happy to hear the sound of another yell out 100. For the last series of Burpees the Q allowed each PAX to count a set of 15 with Einstein finishing with the last 10.. Once done we took our last sprint of 100 yards with Moby bolting out across the third floor like a Zebra in the safari running from a starving lion.. Great job Moby!! 3 mins to spare we journeyed back to the flag for count off, announcements and COT..

    Thanks to Barely Legal for praying us out!!

    Appreciate the lead gentleman and welcome to The Millennial!!

    Although my doubts still linger as to if my children being Millennials would have worked that hard this Gloom!!

    Great work men!!

    👍🏻💪🏻👊🏻✌🏻

  • Steve’s cameo

    3 pax posted Tuesday morning at the mandeville TH  including Steve, who was on his one week hiatus from Hollywood. Although claiming to have been mostly sedentary since early summer, he has not seemed to skip a beat.

    Even if it was just for a week, the pax were glad to have him back, as he and shooter have become 2 pillars of the north shore pax. These two are always consistent, always upbeat and positive, and ready to receive or deliver a beat down! YHC is definitely greatful for these two.

    The thang:

    warm up:

    fwd lunge with elbow to ground x 10

    bkwd lunge with twist x 10

    lateral lunge x 10

    plank walked x to 10

    sumo squat to stand x 10

    mosey to lakefront, past former captains cove, back up toward TH.

    Hip crossovers x 10

    scorpion kicks x 10

    maybe a few other things that yhc has since forgotten…

    COT, Name o Rama, prayer.

    See you again soon Steve!

    Thanks,

    chewy

     

  • Social Scramble

    6 PAX posted at the Scramble on this Gloom. Weather in the low 70s and unfinished business (Bushwacker) would supply the motivation for the PAX to set out at a sprinters pace as we charted our course through Mandeville.

    Started out with a warmarama
    Alternating IC 10-15 Good mornings, Toe Touches, Windmills, Smurf Jacks and Butt kicks..

    As we departed and approached Messina Street the PAX dispersed into pairs. Bushwacker and Garfield quickly jumped out establishing a pace less desirable to some but motivating to all. Chewy and Burgundy filed in order of the second pairing and the Q and Waterpik took the caboose. Charted our standard course and returned to the AO with Wacker confirming an 8:11 pace. Q picked the Escalator from the site for completion with 10 to go.
    10 box jumps, 20 Burpees, 30 Merkins 40 Squats and 50 lunges..

    We all admired the new construction of the play ground equipment at the park and expressed the joy of our ever growing tax base put to great use..

    Circled back at the flag for Count off, announcements and COT..

    Q prayed us into the day..

    Good luck to Burgundy and Bushwacker this Sunday at the Northshore half as well as Captain Sparkles..

    Appreciate the lead

    👍🏻👊🏻✌🏻

  • Seemed like a good idea at the time…

    YHC had heard that both fall weather and EIEI had returned to the F3 Northshore, so naturally it felt like the right time to make an appearance.  And while neither of those turned out to be true (or were at the very least very premature), it was still a very welcome sight to see the regular crew roll into the Marsh this morning after such a long absence.

    Saturday’s New Orleans convergence marked YHC’s first beatdown in 4 months.  It felt great to be back even though, predictably, there were a few speed bumps: slightly off-cadence, misremembering exercises, and, of course, losing all arm strength about halfway through.  I could barely move the next morning.  Still, when I noticed an empty slot in the Q sign-up yesterday, it seemed like a brilliant idea that my (temporary) return to the Northshore should be marked by my very own Q.

    Brilliant idea indeed – until YHC got up this morning and still couldn’t quite bend over to tie my own shoes.  This beatdown would be a “do as the Q says, not as he does” type of event, with no comments on the Q’s form, please.

    Warm0rama: SSH, ISW, toe touches, windmills, high knees, butt kicks all at or around 20x IC.

    The Thang:

    My original thought was that this entire thing would be filled with AMRAP challenges, which would provide two things: a break from counting cadence that would give me (literal and much-needed) breathing room and also the ability to go at my own pace (again, much needed with this crew of hard-hitting Northshore men).  That didn’t last too long, but we did start with two AMRAP challenges:

    • 90 seconds of hanging knees-to-chest
    • 3 minutes of 8-count bodybuilders

    Somewhere in here, mid-bodybuilder, Bushwacker informs me that, if I didn’t already know, if I hadn’t been keeping up – the beatdowns have taken on a lighter, more playful vibe since the end of the summer… playing football, frisbee, etc.  Touché, Mr. Wacker.  As if 3 minutes of bodybuilders wasn’t fun for you.

    Next up, sprint the block to Marigny, winner foregoes the 20x IC shoulder taps that would follow.  (As expected, the winner – Pik – refused the special treatment and knocked out the shoulder taps with the rest of us.)  Sprint the next block to Girod, Peter Parkers, 20x IC.

    Then a mosey up to the Old Rail parking lot for a pub crawl: 1 derkin, bear crawl across to the opposite curb, 2 derkins, back, 3, and so on, up to a miserable 13.  YHC had done this one a while back in the pouring rain, and had somehow remembered it fondly.  Today it was just awful.  So I can’t really blame Shooter, who was ready to pitch in and book my flight back to L.A.

    Mosey back to the Marsh for some Mary: Leg Raises & Crunchy Frogs, Jane Fonda’s, pulses, heel to knees, all 20x IC.

    Countdown, announcements, and Garfield prayed us out.  Thanks guys for the warm welcome back.  I can’t tell you how much I appreciate being back around such a group of inspiring men.

  • Fast times at the City Hall Scramble

    CONDITIONS

    66°; 90% humidity; 7:00 AM sunrise

    DISCLAIMER

    YHC isn’t going to say that he forgot to deliver the disclaimer, but if any personal injury attorneys ask you, the assembled PAX definitely understood that he was a rank amateur and shouldn’t be trusted with workout advice.

    THE WARM UP

    Northshore Q’s have been doing so much cool stuff, that YHC wanted to blatantly copy everything he could.

    Assembled PAX warmed-up with a feeble imitation of Turbo’s dynamic warm-up routine with a focus on walking quad stretches and hip stretches.

    Wait until YHC’s kids teach him how to set up a spotify playlist and he can copy Grundy’s sweet tabata jams mix-tape.

    THE THANG

    The assembled PAX scrambled through their standard 5k route.  Tclaps to Garfield and Bushwhacker for pacing us.  Northshore PAX know that this is SOP for Garfield and the Whacker is rounding into race day shape for his upcoming half-marathon.

    YHC didn’t keep detailed mile splits, but feels confident that the PAX responded well to the cooler weather and clocked some fast times.

    THE THANG – Part 2

    After the 5K, we returned back to City Hall for some work.

    The Pelican Challenge

    The first item was introduced to Northshore PAX, by our amigo the Pelican, who himself stole it from the Army’s new combat fitness test.   YHC set the timer for two minutes and the assembled PAX cranked out as many hand-release merkins as possible before time expired.

    Next we did 20 4 count tabletops in cadence, because every day is leg day.

    Rock-Paper-Burpees

    Finally, the PAX finished with 5 rounds of “rochamburpee,” which the lexicon defines as a game of rock-paper-scissors with burpees at stake. YHC observed some next level strategery among the PAX.  Never go in against a Northshore PAX with burpees on the line.  #Strategery.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

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

  • The 41 Club!

    With some of the regulars MIA this morning at the Scramble, it was purely coincidental, but all 3 PAX posting in the Gloom had one thing in common-we are all 41 years of age.  And, yes, we all wish we ran as well as the other more noteworthy #41 common in these parts—Mr Alvin Kamara.  But the pace on our regular 5K through the streets of Old Mandeville was far slower than the pace at which Mr. Kamara has shredded NFL defenses during his first season and a half in the Black and Gold.

    Before we completed the routine 5K, we warmed up to the following cadences.

    SSH x 15

    GM x 15

    HK x 15

    BK x 15.

    Then after the 5K, we returned back to City Hall for some work…

    PLANK for 1 minute.

    REVERSE PLANK for 1 minute.

    25 ROWER SIT-UPS OYO

    25 MERKS OYO

    20 PUTINS IC

    20 FKs IC

    20 HELLO DOLLYS IC

    Next, we closed out with some Chewy inspired strecthing and YOGA.

    DOWN DOG

    GEICO

    AND THAT’S ALL FOLKS!

     

    COT, and YHC prayed us out!

    Thanks for following my lead, fellas. And thanks, as always, to F3 and its collection of brothers, for pushing me to greater heights in fitness and life!

    PIK!