F3 New Orleans

Tag: Shooter

  • The Usual Suspects

    The usual suspects rolled in from the Gloom at their usual times this morning, Maverick hitting the tarmac just in time to join the warmup of dynamic stretching exercises up and down the fake train platform at the Covington trailhead:  lateral SSHs, lunges with a twist, lateral lunges, a variety of skips, and some additional soccer style exercises to get the blood flowing.

    Mosey to the front of the Justice Center for a set of 7s:  pistol squats to Marios using the benches at the bottom of the stairs and ice skater hops (Bonnie Blairs or Apolo Ohnos) at the top.  We attacked the stairs laterally to keep with the theme of the day, moving sideways to move forward.

    Mosey to the side of the Justice Center for 3 sets of:  10 T Merkins and 10 jackknives each side with a lateral bear crawl around the circle and back thrown in for good measure.

    Mosey to the back of the Justice Center for an exercise YHC learned while posting with Charlotte Metro a few weeks ago:  the railwalk.  Pole dancer might be a more appropriate name but, at any rate, it involves finding some railings on a ramp and then walking up the railing laterally with your hands and feet, essentially a suspended lateral plank walk with extra motivation to avoid a face plant.  Gauged by the mumble chatter, the PAX found this exercise plenty challenging and of course it was consistent with the lateral movement theme of the day.

    Another quick mosey to the Justice Center benches for a sequence of Bulgarian Split Squats (we’ve been missing you Steve…come home soon), two foot lateral hops, lateral step ups, left leg lateral hops, lateral box jumps, and right leg lateral hops.  10 reps each and then moving directly to some agility work with lateral shuffles, crossover runs, and caricoa.

    Mosey back to the trailhead to finish off with some Mary:  Nolan Ryans, Scuba Steves, and a one leg/two leg lift combo to close out the day.

    Countorama, nameorama and then Einstein prayed us out.  Thanks for letting me lead guys.

    NMM

    We attempted to EH a guy on the fly this morning.  We hooked him for a little while but the railwalk may have been too much.  We’ll see.

    Monday Night Ruck and Football October 8th.  Meet on the Mandeville Lakefront for rollout at 1815 and then we’ll head over to the Barley Oak for some F2 and to watch the Saints (hopefully) smoke the Redskins.

    NOLA Convergence October 13th at City Park 0700 hours.  Clown car from the old Winn Dixie parking lot near the causeway.  Rollout at 0600.  Don’t miss it.

    EiEi reportedly is back from Siberia and training locally for the 2nd Annual Krazy Ivan which, save the date, is scheduled for January 19th at 1900 hours on the Mandeville Lakefront.  Don’t say anything to the Southshore guys at the Convergence.  We want to spring the whole thing on them at the last minute.

     

  • 9/11 Preview

    Do you remember right after September 11th, 2001 when we all came together to support each other? We still do here in F3 with faith, fellowship, and fitness. It’s pride in all three and strength in shared values that brings  us together at each and every AO. It’s not the evils of this world that makes the goodness bright, but the hearts of our fellow man, truly filled with love and compassion that lights our way through the darkness. Never forget to love and show appreciation for those around you and the gifts we all share.

    WARM’N IT UP

    Toe Touches

    Imperial Walkers

    Abe vigodas

    DOIN’ IT

    Fire Drill – PAX in a circle doing hi knees. Each takes a turn to call out “fire,” at which point we all drop, roll right, merkin, roll left, merkin, and back up

    Global Warming – All in Al Gore shuffle to the left until Q calls Mountain Climbers x10, reverse Al Gore shuffle until Plank Jacks x10, reverse shuffle again, then groiners, reverse, monkey humpers

    One-Leg Burpees – x10 right, x10 left

    Fireman Carry (or piggy back) – Come here big boy, let’s get reacquainted! P1 carry P2 across the basketball court, switch and back then x10 SSH (maybe), back n forth, Merkins, etc, seal jacks

    4 Corners Escalator (plus a bonus back where we started) – goof balls/merkins, x10,x20,x30, x40,x50

    MARY MARY

    Crunchy Frogs

    Roslita

    Hello Dolly

    Flutter Kicks

    Freddy Mercuries

    J Los

    30 second Plank

    Coconuts prayed, the choir sang, and we all lived happily ever after!

    Thanks gents

     

  • Some F3 Gratitude

    Simply put:  there is a 0.00% chance I would exercise so often and so vigorously without F3.  For that, I am very grateful!  For all of you, I am very grateful!

    We had a nice turnout in the gloom for today’s Scramble.

    Our warm up consisted of:

    SSH x 10

    High Knees x 10

    Butt Kicks x 10

    Wind Mills x 10 (all IC)

    With such a large group, we were able to spread out along our normal 5k route with groups of 2 or 3 running together.

    We finished up with enough time to spare to get some work in, so here’s what we did:

    merkins x 20

    rower situps x 20

    squats x 20

    putins x 20

    rower situps x 20 (again)

    leg raises x 20

    Count off, and thanks to Chewy for praying us out.

    Thanks for letting me lead, guys, and thanks for pushing me to greater heights.

     

     

     

  • That’s All It Took Was Just One Look

    One look at Greenville’s Iron Pax Challenge posting for this week, and YHC felt weak in the knees.  50 pullups??  Then do a bunch of stuff and do 50 more pullups???  I really love F3 and how much stronger and more fit it has gotten me, but I had no illusions of completing that challenge.  So, hat’s off to the men who will participate in the last week of the Iron Pax Challenge.

    So, here’s what we did instead:

    Warmarama

    SSH, High Knees, Butt Kicks, Arm Circles all IC x about 10.  Bushwacker says, “boy, good luck with the backblast, youre not gonna remember how many we did.”  and, bushwacker, youre right.  I cant remember.

    Thang.

    Mosey to workout equipment.  Tabata set 1 minute of alternating exercises. Merkins/ pullups, squats/freak nasties, wifepleasers/bigboy situps.

    Mosey back to basketball court for some line drills–10 total.  After each line drill, we did an exercise x 10 reps.  more merkins, squats, leg raises, calf raises, vertical jumps.

    Sprinkle some more merkins, rower situps, freak nasties, and box jumps in there the workout is nearly complete.

    Then, it was, Yoga.  Making Chewy proud!

    10 minutes of Yoga, stretching, Down Dog.  And of course, our newest fun–Making fun of the Lady on the Down Dog App.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for following my lead, men.

    See you in the Gloom

  • Evening Karaoke Q Workout and F2

    Nine pax posted last night for our evening workout and F2.

    We passed the Q from pax to pax throughout the workout in what turned out to be a memorable beat down as the sun set.

    Throughout four circles of pain the pax went through several warm up exercises, merkins, dips, burpees, unique games, and some Mary to wrap things up.

    Shout outs to three pax who took the Q  for some unique activities:

    • Bushwhacker a series of animals that he had been planning all day
    • Coconuts for introducing a new paper rock scissors burpee penalty game
    • Turbo Tax for a balance game that started out with skeptical pax holding hands, but turned into an intense challenge

     

    Three more pax joined us for F2 after the workout: EiEi, Ocho, and Captain Sparkles.  And special shout outs to Coconuts for buying the first round of beer and to Shooter for the second. We owe you one (or two).

    Wishing Ocho the best as the final decisions of the 610 Stompers are announced.

  • F3 Thursday, Take 1

    There we were, gathered in the 73 degree gloom, preparing for pedo-strata combat like a small band of wearily tremulous skirmishers, ready to embark on Part 1 of, what would be for some, a 2-part F3 kind of day. The insights were keen, though the conversations garrulous as, with the under-the-wire arrival of Chewy, we were off without so much as side straddle hop or imperial walker.

    Perseverance was the battle plan of the day along the scramble route. For some it was giving it their all to keep up and catch up, while for others it was the sporadically concerted effort to not far out-pace the rest of the illustrious PAX. And for yet at least one other it was keeping his bowels under his own power.

    For those of us who are acquainted with the mastery of skill over his craft that Chewy has, there is a respect, admiration, and appreciation. Having tweaked his back in the arduously entertaining ultimate frisbee beatdown of his own design last Saturday, Waterpik, was quick to accept the grace of physical therapy-on-the-go that YHC, among others, have been the the recipient of. Further proving his worth, Chewy was tapped by YHC to take us out with 10 minutes of ballistic stretches and yoga, but not before Garfield and Coconuts were initiated into the Dice of Doom fraternity with 10 putins and 15 side straddle hops.

    For part 2, a Maverick-induced 8:00pm beatdown followed by F2 will be a fun change of pace this evening.

    YHC prayed us out with a disjointed rambling of appreciation and acknowledgement for the influence that we all have in others’ lives and they in ours, and how we are all held in one set of almighty hands.

    Thank you, gentlemen, for another rousing scramble!

     

  • 3 down and 1 to go!!!

    With coupon assistance provided by the Northshore’s unquestionable leader Turbo, 7 men posted at the Gipper this Gloom to complete week 3 of F3 Greenwood’s ISI challenge… By far this weeks challenge in the mind and body of the YHC has proven to be the toughest.. But like any other beatdown, men of F3 always come willing and ready to tackle whatever challenges the Q may dish out.. With Coconuts and YHC having tasted a small nugget provided by Bushwacker at the Marsh on Monday, we briefly chattered about the misery we were about to subject ourselves to and the thought of what inspired us to do so… As one knows we don’t actually pay for this type of torture but simply make a DOWNpainment of sorts in mind and body and ultimately become better from it…

    Quick Warmup of 10 IC Windmills, 20 IC Toe touches and 10 IC Good mornings…

    Moseyed to the justice center to retrieve our coupons from Turbos vehicle which has become the home of multiple 26.6 Lbs blocks in recent weeks.. Assume our positions along the grass patch West of the Justice center with 4 men on one side and 3 on the other… Instructions given as to the exercises to complete which began with 15 Burpees, 50 Hand release Merkins, 10 yard broad jump out and back, 14  Burpees 50 goblet squats and 10 yard broad jump out and back, 13 Burpees 50 leg raises and 10 yard broad jump out and back… As many rounds as possible in 30 mins while descending the Burpee count.. YHC could see the relief on the faces as time had expired and even with a slight drop in humidity here on the Northshore, each man on this Gloom would leave the Gipper with a different color shirt filled of perspiration. Turbo actually broke a sweat on this Gloom as well, which for F3 Northshore men to see is somewhat of an exception as he consistently performs effortlessly at most post with an impression of what’s next…

    Returned the coupons and Moseyed back to the flag for count, announcements which included a reminder of Mavericks evening Q on Thursday 8/23 at the Mothership (Lakefront) for a round robin Q with F2 at the Barley Oak to follow, Big Thanks to Barely Legal for praying us out into the day!!!

    Always enjoy the fellowship and beatdowns with the opportunity to lead!!

    👊🏻💪🏻✌🏻

  • Drowning in Pools of Iron Sweat and Tears

    Some of us have the God-given ability to sweat rivulettes of salty, man-musky, liquid WORK. For others, to reach such epic proportions of perspiration it requires a beatdown from above…or at least a little further north – say, South Carolina and the Iron PAX Challenge. As a disclaimer, there was a Monday modification called by YHC shortly after beginning. Instead of 50 reps of varying exercises after the BBJOs, we previewers of this weeks challenge reduced the number to 25.

    WARM-O-RAMA

    15xs IC:

    Toe Touches

    Forward Arm Circles (golfballx5, basketballx5, beachballx5)

    Same in reverse

    Windmills

    THANG

    This weeks Iron PAX Challenge (with slight modification):

    15 down to 1 Burpee Block Jump Overs, each set followed by 25 reps of a rotating choice of hand release merkins, goblet squats, and leg raises with coupon in extended chest press position, followed by broad jumping out 10 yards and back 10 yards….AMRAP for 30 minutes! Pre-administered T Claps to Shooter (the sweetest sweatiest swamp beast this side of the Marsh) who will be leading Covingtons finest and subjecting himself to the full version at the Gipper wednesday.

    MARY (kinda)

    Coconuts took the reigns, sharing duties with The Wackiest Wacker (nod to our absent brother Steve) for his VQ! With little time and less energy remaining at the Marsh, the PAX eagerly anticipated some time on our sixes, only to be lead to the playground. Alas, Coconuts was to bring it proper for his first time in the lead.

    While the PAX planked, each man individually did 1 pull up. After all had accomplished this, each man returned to the monkey bars for 2, then 3, and, running out of time, 2 more before wearily returning to center court for COT

    Many thanks to Shooter for praying us out, with special intentions for our own Captain Sparkles.

    Congrats to the weekday-warrior Coconuts for poppin his F3 cherry! We look forward to following your lead often.

  • Can You Feel The LOVE?

    We were all FNGs once…BUT….IF….you’ve been an F3 Northshore FNG recently, making your first post at the most logical AO, the Mandeville Lakefront, you’ve experienced some extreme H8 from on-Q-high.  Of course, I would never mention any Qs by name…but a few nicknames come to mind: Turbo (extreme H8), Maverick (he called it “a sampling” of H8), and who could forget Bushwacker and his “animal planet” on what had to be the longest set of city blocks in all of Mandeville (I attribute my slow typing to the blisters on my fingers from bear crawling).  And, there may have been another obstacle course beatdown sprinkled somewhere in there, but YHC cant remember that one very well.  To make a long story short, there seems to have been some sort of Challenge or Race at each Saturday morning beatdown this summer.   So YHC figured with all this H8, it was time for some LOVE.  So here’s how it went:

    Warmarama

    SSH, Imperial Walkers, High Knees, Butt Kicks.  x 15 all IC.  Then off we go for some fun and games.  Mosey to the Great Lawn…

    Thang:

    45 Minute game of Ultimate Frisbee with some school yard smack talkin’ mixed in.  It was awesome!  YHC felt like a kid out there.  Raise your hand if you’ve said, “Losers walk” in the last 30 years.    The game went great–we had some diving catches, some nice throws, some blocked passes and deflections.  Even Chris Berman and Tom Jackson would have been impressed if they had seen the full speed, Sportscenter-esque collision between Assets and TankedUp.    Relieved that no one was “Jacked Up” after the collision, YHC called “next point wins.”  With a quick score by the Shirts (the Skins fell asleep because the rest of the game was such a blowout), it was time to mosey back to the Flag for some Mary:

    Flutter Kicks, Hello Dollys, Putins, Rower Sit-ups, and Leg Raises.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for the opportunity to lead, men.  I appreciate it.

  • Smuckers

    There were no FNGs at The Gipper this morning.  If there had been, YHC would have named the first one Smuckers.  Because his arms and legs and the rest of his body for that matter would have felt like jelly.  F3 Greenwood must have it in for the rest of us.  Last week’s IronPAXChallenge workout was tough, but our South Carolina brothers turned the volume up to 11 this week.  What a workout.

    Knowing that we’d be pressed for time and anticipating the severity of the challenge before us, YHC kept the pre-game festivities to a minimum.  After a few SSHs, Seal Jacks, Copperhead Squats and Arm Circles, the PAX walked to their 26.6 lb cinder blocks like prisoners to the gallows.  Brief instructions and it was game time:  8 minutes of Thrusters, Swings, Manmakers, and Curls…50 yard run after every 25 reps…AMRAP for each exercise…2 minutes of rest between exercises.

    So simple yet so brutal.

    Countorama, nameorama and a prayer.  Then YHC gave the guys the rest of the day off from work.  Hey, they earned it.

    Thanks for letting me lead guys.  We need to come up with a challenge involving alligators and send it in the direction of the Carolinas.