F3 New Orleans

Tag: Shooter

  • Caution!! Disclaimer needed!!

    Arrived at the Gipper with Moby wearing his 4 ounce gloves looking as though he were ready to step into the Octagon  for 5 rounds of a championship fight. The YHC would need to bring the heat to TKO this opponent.. Joining the PAX would include the Barely legal Brawler and the Relentless Einstein who would surly take any of us to a hard fought decision of sorts ultimately going the distance to claim the title… With borrowed Dice of Doom from the Wacker we begin round 1.

    warmup

    PAX take turns rolling out the die with just the number as the Q selects the exercise after the number is determined.

    Each PAX rolls twice as we put in some SSH, IW, Hill Billies, Good mornings, Toe touches and Windmills with variations of counts. Some done in cadence and others straight count..

    Thang

    Moseyed to the parking garage for the Triple Threat (modification), as you read in the Exercise list on F3 nation this requires groups of 3. Round 2 consists of partner 1 doing plank jacks as partner 2 runs up the first ramp dropping at the top to complete plank jacks as partner 2 runs up to relieve. Upon arrival partner 1 drops for some peter Parker’s and partner 2 releases and run across the next parking level repeating. Partner 1 arrives and drops for Parker Peters and then the PAX recovery walks down the stairs to the starting point for Round 3. This series included Mountain climbers, Flutter kicks and Hello Dollies. Round 4 Merkins, Squats and lunges.. Caution was needed mid way through as a group from the top of the garage began their descent exiting through the turns to the sights of the PAX on their sixes… This was a first at the Gipper as the only activity we usually encounter is the same 2 hour early over achieveing worker who can be seen in her illuminating car scrolling Facebook or making her daily Twitter post.. After we Mosey to the Northside of the justice center for round 5. The WASH is the exercise which consisted of partnering once again completing 50 arm release Merkins, 100 American Hammers, 150 Step ups on the benches and 200 Alternating hip thrust.. One partner would be doing exercise while the other went up the handicap ramp and backdown the stairs picking up the count from the other to continue with the exercises..

    Final bell

    Moseyed back to the flag right on time..

    Count, announcements, COT

    Barely legal closed in prayer with intentions of peace and reverence to others…

    Appreciate the lead Gipper Group!!

    ✌🏻👊🏻💪🏻

  • Double down!!

    Wet running shoes from the Narley Nutria served this YHC as he Doubled down on a post with little rest from the previous night… Having attended the Narley and being part of the winning World domination of sorts I could not help but share with the men who had missed, what an awesome experience was had the night before. Come on, where else can one go and experience the creativity of such a large PAX and the great naming of new FNGs along with some great F2ing.. It is certainly a great thing when men from all over can come together and instantly grab chatter as if they had recently assembled at a family reunion to catchup on old times.. Certainly one of the benefits I have received in my experience with F3 and look forward to many more as I travel this thing called life with a core group of strong men.. Enough sentimental thoughts for one day!!

     

    Began with 20 IC Windmills, Chewy one leg balance  touch both legs 8 IC. This looked worse than an all night booze fest with slurring words to the arresting officer as we epically fail this YHCs choice of field sobriety testing. Alternating lunge leg twist and then we are off for the thang..

    Standard journey with flashes of Tom/Jerry playing a game of cat and mouse as Backdraft shot out the gate like a triple crown horse untamed.. Men quickly paired up and paced each other. Along the journey Q shared some good conversation with Chewy as he respectively took a moderate Mosey and hung back with a tired YHC. Tclaps to Waterpik and Coconuts for getting out there and pacing the lead of the PAX. Burgundy shared his hard commit to the Northshore half coming up in October.

    Upon return with Bushwacker’s dice of doom in hand we alternated rolling knocking out a total of 50  rower sit-ups and in between 5SSH IC and 20 Burpees.

    count off, annoucements, COT

    Waterpik took us out in prayer offering intentions to all the F3 brothers!!

    Appreciate the lead men!!

    Thank you F3, ✌🏻👊🏻💪🏻!!

     

  • Stair climb rain out (Lightning)

    Well since Captain Sparkles is starting to prepare for the annual 911 New Orleans Memorial Stair Climb it was on his agenda to incorporate the Mandeville Trailhead stairs into the Beatdown.
    But Mother Nature had other plans throwing some lightning around.
    So for the warm up.

    Side straddle hops originally planned on 20 but with late comer Chewy felt the need to extend the count so Chewy wouldn’t miss out on a few so extended it to 50 as I was approaching 50 got some mumbling from Mr Shooter thinking it would never end. Lol.

    25 Imperial walkers in cadence
    25 mountain climbers in cadence

    The Thang

    Partner up for sit ups
    50 each
    50 Merkins or your best without stopping
    35 sit-ups
    35 Merkins
    15 sit-ups
    15 Merkins
    Totaling 100 of each
    Jog to bus stop in remembrance of Steve
    His favorite. Yep on benches
    10 Freak Nasty’s
    10 box jumps
    10 Freak Nasty’s
    5 box jumps
    10 Freak Nasty’s
    3 box jumps so I’m out of shape
    Jog back to Trailhead
    2 min. Forearm plank
    25 flutter kicks in cadence
    2 min. Elevate legs 6” above ground or as long as you can.
    30 right leg step ups
    30 left leg step ups
    Gave last 3 min. To Chewy for some stretching exercises.

  • Round Robin!!!

    With a recent resurgence of F3 posters at the Marsh,  this Gloom would provide the opportunity for a round robin of sorts.. Knowing the Q was out on IR would allow for a mixed bag of goodies like rolling through a drive thru at Red Robin to get your hand into a greasy bag of salty fries on a summer vacation across an interstate near you.. 6 PAX descended on the Marsh to become better and to start the week off right. Captain-Chief Sparkles with push broom in hand cleared the center court circle as if he were Prepping for an inspection by the city of Mandeville recreational department. As in BB past we know the Marsh never lacks the need for a pickup of sorts following a festive weekend. Grabbing the BULL @OCHO YHC took the lead to assemble the men around center court and extend his thoughts of a round robin for this beatdown.. Taking the first 15-20 min YHC started the PAX with a warmup series of 20 IC Seal Jacks, 20 IC  Monkey Humpers (yes in the warmup Bushwacker), 15 IC Windmills, 10 IC Armcircles out forward/up inward and reversed for a total of 4 rounds. Concluded with 20 IC SSH..

    thang

    As I peered into the thoughts of  fellow brethren Bushwacker we took to the baseline for 5 Burpees sprint the court, 10 Burpees sprint the court 15 Burpees sprint the court 20 Burpees. Rinsed and repeated with 2 other exercises  same counts Steve’s Groiners and completed with Squats. Passed the baton to Bushwacker for a core crippling experience. Partnered up for 200 flutterkicks, 200 Putin’s, 200 Bicycles and 500 LBCs. Partner 1 ran suicides free throw, half court, free throw and other baseline while partner 2 took to his six keeping count with partner assuming count upon return till completion of each exercise. Upon completion baton handed off to Waterpik for the closeout who makes sure we get in the ISI on the day or at least conquer some to make the thought of getting the rest done seem like a cake walk. We head to the play ground area of mulch at the suggestion of the author as he recalled producing a a blister of sorts on his dairy air a few weeks back and was not looking to replicate.. On arrival we take to our 6 for 20 rower sit-ups, 10 Merkins, 20 more rower sit-ups finishing with 20 Merkins..

    Assemble back to the shiny circle for count off, announcements and COT..

    YHC lead us in prayer.

    Appreciate the post F3 brethren and the accountability to become a better man..

    👍🏻✌🏻👊🏻

  • Obstacle Course on the Mandeville Lakefront

    The idea was simple: raid my junk filled garage to come up with some objects to create an obstacle course on the Mandeville Lakefront for the Saturday morning beatdown.  Here’s how it went, more or less.

    Short warm up, then mosey down the Lakefront to the large grassy area for some fun.  (at least that was the original idea)

    PAX lines up behind a set of cones while one man at a time starts running the course.   When one man finishes the first obstacle, the next man goes until everyone is on the course.  The first obstacle was hurtles (2 ice chests and a wagon). Second obstacle…I took the net off of my son’s field hockey goal.  It was perfect to crawl under, or you could pretend you were sliding head first into second base.  PAX moves on to third station.  And on, and on it went.  There were a total of 7 stations. Before moving on to the next station, each man had to complete an exercise.  Here’s a flavor of the exercises we completed: merkins, hello dollys, flutter kicks, Steve’s groiners, burpees, putins, squats, jump squats, sister mary katherines, etc.  After 8 grueling trips through the obstacle course, time was up.  It was time to…

    mosey back to flag for announcements, countarama, and thanks to Maverick for praying us out.

    thanks for letting me lead today, men.  and thanks for helping me become a better version of myself.

    Waterpik

  • Helping Hands

    There have been many times that QIC has thought about coupons to spice up a beatdown. Honestly there has also been a  lot of forgetfulness or unpreparedness that has spoiled such ideas. Not this time! Gentlemen, we have garbage bags! Turning the scramble into an easter-egg hunt of sorts, the PAX was prepared to rid our 5k route of every scrap of litter it spied.

    Beginning in a more intentionally subdued manner:

    10 deep inhalations and exhalations (eyes closed IC)

    15 toe touches IC

    Off we went! Unfortunately (or fortunately, depending on who you asked) YHC didn’t grab quite enough garbage bags, and so Chewy and Sprocket mosied empy-handed, more able to focus on their run. The rest of the PAX, upon entering the stretch of road leading to the vaulted, though never close, gates of sunset point, were scrambling at every wayward piece of refuse the eye could detect.

    Upon Pelican and my later-than-the-rest return due to a little Wacker gimpiness, there was  just enough time for 1 throw of the Dice O Doom by The Pelican himself. Much to the PAX’s delight, 25 putins were all the Dice demanded of them. Waterpik prayed us out, and cold water was had by all!

    As some altruistic professionals are never off-duty, Chewy took the time to do a little diagnostics on YHC’s leg issues. I’ve always been quite impressed by the glimpses I’ve had of his knowledge, as well as the true passion he has for his craft. Final diagnosis: there’s a broken Bushwacker who has a lot of “pre gametime” work to do.

    Many thanks, gentlemen. I appreciate you all more than you could know.

  • The Marsh Was HOPPIN’ today, Boys!

    When YHC pulled up at the always quiet, very dark Basketball Court at the corner of Livingston and Lamarque, a spot known by our band of F3 brothers as the Milestone Marsh, there was a car slowly patrolling the area.  Driving slowly, first it passed on Livingston street, then it turned on Lamarque street, and finally the car parked next to mine and a guy got out.  But the person who emerged wasnt one of the regulars -Bushwacker, Shooter, etc.  This was a new car, an unknown one. After a while, we all can recognize our F3 compadres as soon as they round the corner by the car they drive.  We can always identify who drives what car, from which direction they usually come, where they usually park, and… if they usually come in HOT or not to the workouts.  (Unless you are OCHO and you sleep at the AO!).  By this time, I was trying to figure out who this guy was, certain, at some point, I would recognize him.  But, he was avoiding eye contact, and keeping his distance as I was at center court, our normal meeting point.  Long story short, he was an FNG, who lived in Hawaii, went to Duke University, and now works for Chevron.  He was EH’ed by co-worker, Sea Bass.  Here’s a BIG WELCOME to FNG, COCONUTS!

    Warmup: SSH, HK, BK, GM, WM all IC x 15

    Mosey to Lakefront for some action at RIPS:

    One member of Pax runs up and over the staircase at Rips while the other members do an exercise.  When one man goes up and over, the next man goes, until everyone is done.  Then, rinse and repeat with a new exercise.  Here’s a sampling, a taste, if you will, of the exercises: merkins, squats, lunges, flutterkicks, calf raises, Rocky Balboa’s.

    Mosey across the street to seawall.

    Starting at sidewalk, one man does an animal walk (this morning it was bearcrawl, crabwalk, duck walk). to seawall while Pax does an exercise (Al Gore, lunges). Sorry, Turbo, for leaving out the Ostrich walk, and OCHO for not sprinkling in your monkey humpers.

    Then it was ISI (rower sit-ups) sets of 10 x 4, alternating w/ 10 merkins x 4.

    Mosey back to Marsh.  COT, and YHC prayed us out!

    Thanks, fellas, for letting me lead and making me a better version of myself.

    Waterpik

     

  • Post July 4th Scramble

    YHC and Shooter  descended upon Mandeville City Hall on July 5th a little weary from Turbo’s July 4th Patriotic beatdown combined with a full day of holiday activities due to the rare mid-week day off.  On this particular gloomy Thursday, it just felt like a Monday.  But, both Shooter and YHC acknowledged a sense of accomplishment that we passed Jocko Willink’s first test of our day, getting out of bed at the sound of the alarm clock. So off we went and here’s what we did, more or less.

    Warmup: SSH, Toe touches, WM, GM. all IC x 10.

    5k run.  It seemed the Mandeville Pier at Sunset Point was a happening place this 4th of July as there was an over abundance of trash to collect (as has become the custom of the F3 Pax at the Scramble).

    After the 5k, mosey to the playground equipment for ISI, some pull-ups, Merkins and some Putins.

    YHC prayed us out.  Thanks to the always dependable, Shooter, for joining me for the weekly 5k.  I appreciate the companionship, it makes me a better man.

     

     

  • Duty Calls

    Making ourselves better is in many ways a critical first step towards making a positive impact on our friends, families and communities.  This simple statement is a core tenant and one of the things YHC loves most about F3.  Making ourselves better requires discipline and hard work.  No one can make you better except for yourself.  You must answer the call of duty if you want to project positive force in the world.  Teddy Roosevelt had this figured out.  He observed “the things that will destroy America are prosperity at any price, peace at any price, safety first instead of duty first, the love of soft living, and the get rich quick theory of life.”  Amen.

    In this spirit, five patriots gathered under The Gipper’s gaze to celebrate their 4th of July with some hard work.  Mosey to the St. Tammany Parish Justice Center for a warmup of SSHs, Windmills, Seal Jacks, and Overhead Hand Claps, all IC 10 to 15 reps with trips up and down the Justice Center stairs between exercises.  Then it was off to the animal races with:

    30 yard Ostrich walk, 70 yard strides, and repeat in the opposite direction.  Rinse and repeat with Crabwalks, Bear Crawls, Lizard Walks, and Duck Walks.

    Mosey to the Veterans Memorial at the front of the Justice Center for 30 seconds each of front to back jumps and lateral jumps with a short pause to reflect that we as Americans may be blessed with freedom, liberty and the pursuit of happiness, but the duty is ours to manifest and maximize those gifts through our actions and words.

    Mosey to the top of the Parking Garage where we performed a 7 minute AMRAP of sprints down the ramp, climbs up the stairs, and short run back to the starting point complete the loop.

    Mosey to the back of the Justice Center for 30 seconds each of lateral box jumps.

    Then back to The Gipper for our ISI challenge of the day (30 rower situps IC), countorama, nameorama, and prayer.

    Thanks for letting me lead guys.

    God Bless America!

     

  • WayBackBlast

    …like last Wednesday

    Four pax posted at the Gipper early this past Wednesday. And a fifth pax posted, shortly thereafter, for his 35 minute workout.

    While waiting for the six a.m.start bell, we wondered about California Steve. “It’s 4 a.m. out there”, Shooter remarked, “Steve is probably doing some pushups.”
    Or maybe fartsacking and dreaming about riding his bike past the moon, or dreaming of running for Govenor of California…then on to the Presidency.
    We’ll all vote for you Steve!

    Anyways…here is how it went

    Short disclaimer …

    warmup
    all 20xIC; side straddle hops, windmills, imperial walkers, hillbillys, arm circles, lunges, squats, mummy kicks

    mosey to Bedrock Quarry; pick up a 10 pounder or so

    about this time Maverick sidles-up, saying something about “my bus transfer expired and I had to jog the last five blocks.”
    after admonishing, we continue…
    all 15xIC; curls, overhead presses, rows, outward presses, elf on the shelf

    mosey to the back of the Taj-Mahal for a stop-start ladder; run up, backpedal back, repeat

    mosey to the front of the Taj-Mahal for the MERKIN MEMORIAL
    here we have lots of brick pavers, each with a name and date,
    one pax, at a time, bearcrawls in toward the flagpole to a brick, reads the name and the date, choose a number and that’s how many merkins we did.

    mosey to the St.Tammany Parish Courthouse parking garage for sprints up the ramps with a merkin stop at each level
    once at the top level, break up into two groups. One group holds Al-Gore postion, while the other group sprints down the ramp and backpedals back. Repeat

    back to the Gipper statue as time expires.
    count-o-rama, Shooter lead us out with a prayer.

    It’s always fun running around dowtown Covington, and thanks guys for letting me lead today.

    And I apolgize for the late posting of the BackBlast. I’ve been busy sitting on the couch in my boxers eating a block of cheese and watching Netflix.