F3 New Orleans

Tag: Steve

  • 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..

  • I Am Groot-er!!!

    YHC walked up to the flag and waited for the overachievers to make their way back from their run, and as that infamous group rolled in there was one notable absentee. Shooter was not among the Mandeville crew and he was the one that was supposed to be the Q!

    It turns out that Shooter had one great reason to be out. His daughter was in the hospital about to make Shooter a grandpa!!! Grandpa Shooter, or what I would like to call him “Grooter”! I hope all is well in the family my friend.

    With the Q understandably out, we all chipped in for a round robin beatdown!

    Warmup

    Bushwacker picked up the torch first and warmed us up with some different items all IC

    Toe Touches
    Cherry pickers
    High Knees
    Butt Kicks
    Scorpion Kicks

    Bushwacker threw down the torch and Steve picked it up and we moseyed to the Justice center stairs

    The Thang

    Steve pulled out his favorite bag of tricks starting with 11’s. Bottom of the stairs was erkens, and top of the stairs was derkens.

    We then did a series of moves all IC to 12.

    Step ups (both right and left leg)
    Freak Nasties
    Albanian Split Squats (both right and left leg)
    Freak Nasties

    Turbo was next and he had some diabolical plans in the tank. We moseyed to the top of the parking garage and partnered up for a series where we traveled to opposite sides of the garage (either in side plank crawls, lunges, crab walks, or bear crawls) and went down to the bottom of the stairs and back up until you met your partner back up top.

    Killer idea there Turbo!

    Next YHC took the final leg and took us back to the Justice center where we did a yet to be named sequence where you cover a distance by taking two lunges forward and one lunge back. Tough stuff.

    We moseyed back to the flag for a quick 20 IC reverse crunches. We circled up and Bushwacker closed us out.

    Great job everyone!

  • That’s One Nasty Six-Pack

    I think the summary of this workout is perfectly captured by what Shooter said at the end.

    “I’ve had my share of six-packs in my day, but that one had to be the worst”

    Warmup

    SSH
    Shoulder series

    The Thang

    We got right into the meat of the workout and today we worked on a six pack.

    A six pack is similar to 11’s but the sequence is totals 6. The sequence is one burpee and five pullups. The challenge was that the the burpees were done on the Mandeville Trailhead splash pad, and the pullups were done at the playground at the Marsh. Which is about a little over 3/10ths of a mile away.

    Continue that sequence until you have completed 5 burpees and 1 pullup.

    That was a brutal beatdown on YHC but that’s why I picked it.

    We finished with 5 minutes of Mary and normal closing ceremonies.

    Thanks for letting me lead!

  • Tomorrow Never Knows

    After a lousy night of sleep, YHC was not particularly excited to get up and Q Granny’s House. But you never know what surprises might await and, as often happens, this gloom brought a big surprise with the welcome return of Ringo. Back in town for a few days before the madness of Spring Break begins, the PAX was surprised to see that Ringo has lost a bunch of weight while not posting to F3 beatdowns and… while running a pancake eatery??? The mysteries of the world are endless, people.

    The surprise return of a slimmed-down Ringo did nothing to diminish the return of Captain Sparkles, though, as his post today marks the start of an intense (albeit, abbreviated) training for the Ragnar in two weeks. If you doubt this man’s methods, look no further than last fall’s half marathon, or even the grow ruck back in ’17. If anyone can prepare this quickly, it would be Cap.

    Warmorama: (all IC)

    SSH x10, Toe Touches x15, SSH x10, Windmills x15, SSH x10, IW’s x15, SSH x10, Copperhead Squats x15.

    The Thang: A quick mosey around the block to get Cap’s running legs back, and then down to business. First up, a set of stations in the amphitheater area of the trailhead:

    • Burpees x20 / Shoulder Taps x5 on the stage
    • Big Boy (Big Ass/Huge Ass, *copyright pending*) Sit-Ups x20 / Freddie Mercuries x5 (IC)
    • Irkins x20 / Derkins x5 on sitting platform
    • Jump Squats x20 / Monkey Humpers x5

    Rinse and repeat, but with each cycle the first exercise at each station goes down by 5, the second goes up by 5. After 4 rounds, we were done.

    Recovery walk over to the corridor for an Indian Bunny Hop: PAX planks in a line, first man bunny hops over and drops into plank at the end, next man up, and so on until we reached the end of what felt like a very long corridor.

    Next up, a set of sprints with a partner.  First two men would sprint 100% to the end and jog back, while PAX performed squats.  Next two up, and so on.  With Waterpik doing extra credit and all men giving it 110%, this was a bit of a blur and YHC can’t remember exactly how many rounds we did.  What I do remember is the Big Man – Shooter – burning me every single time, and Cap looking like Turtle back in his glory days. Nothing like sprints to get the PAX going!

    Finished with a little Mary: Flutter Kicks x30 IC, Hello Dolly’s x20 IC, Rosalitas x20 IC, and Nolan Ryan’s, each side x10 IC.

    COT, Ringo prayed us out, and we discussed the Northshore’s upcoming 3 year anniversary. Look out for an email soon! As always, thanks for the lead guys.

  • Full Moon Fever

    Anyone who has posted this week has probably gotten glimpses of the glorious full moon, made even more unbelievable in its larger, low-hanging position somewhere in the 0500 hour.  That, combined with our near perfect temperatures, makes this that rare Louisiana week that is about as good as it gets for running.  And run we did! But first…

    Warmorama: Toe Touches, Good Mornings, IW’s, Copperhead Squats, SSH’s, all 15x IC, then lunge walk over to Garfield’s car.

    The Thang:
    Settled into our traditional run at our traditional pace….

    … until about a mile in where Coconuts and Garfield hit their strides. Now if you haven’t run with Coconuts and Garfield, you wouldn’t know that Coconuts looks like he’s taking a gentle stroll at a 7:30 pace, and Garfield is literally walking as you gasp to catch up with him. If that sounds like standard backblast hyperbole, just ask the other Scramble regulars. Anyhow, YHC foolishly decides to try to keep up with Coconuts on this beautiful gloom and, though I was unable to, he did push me to my best Scramble pace yet. So thanks to Garfield and Coconuts for the extra motivation – there’s always something to get from your F3 brothers!

    Back at the flag, and with a quick goodbye to Chewy, we hit the playground equipment stations. Each man did one of the following while one performed 20x burpees to start the rotation: pull-ups, sit-ups, freak nasties, hanging knee tucks. After one full circuit, moving at a Coconuts-inspired pace, we were still able to get in some Mary with: flutter kicks x25 IC, crunchy frogs x15 IC, Putins x 15 IC, and Freddie Mercuries x20 IC. COT and Shooter prayed us out.

    Thank you men for following my lead and always pushing me to get faster, stronger, better!

  • Sorry this BB is almost 2 weeks late!

    One recent study by researcher Dr. Holt-Lunstad of BYU indicated that social isolation and loneliness kill more people than obesity.

    Thanks to all you guys in the pax that get out of the fart sack to be a part of some thing great like our F3 community. Let’s keep EH’ing those guys around us!

    The thang:

    Warm up at the Shovel flag:

    SSH x20; IW x 20; my climbers x 20 IC

    Mosey west to sea wall: 7’s

    6 irkins/1 Plyo —->1 irkin/6 plyo’s

    6 squats/1 jump squat —-> 1 squat/6 jump squats

    Mosey further west to oak grove:

    5 jumps squats, 5 merkins, 5 burpees

    Rinse and repeat x 10 rounds

    Jane Fonda’s and Nolan Ryan’s x 15 IC

    Mosey further west to playground: 20 Bulgarian split squats IC each leg

    Mosey back east : stop motion lunges

    All horses to the barn, sprint to shovel flag

    COM: flutter kicks, Russian hammer, Little manny crunches x 20 IC.

    Name O Rama, introduced FNG Phoenix with a powerful story of redemption!

    Circle of trust, prayer, and coffeteria.

    Thanks guys for letting me lead!

  • Shooter Blanks

    YHC cannot remember the last time Shooter fartsacked a Gipper beat down. In fact, it just may be that today was the first time. The PAX nevertheless had to press on in the not so gloomy Gloom, wondering what Shooter was up to early this Spring Equinox morning.

    With some trepidation, YHC rolled out on a mosey in an unaccustomed direction at the opening bell. Trepidation because we were sure to miss those PAX who typically roll in hot. Not to mention any names but let’s just say we didn’t want to miss those PAX whose names rhyme with Bundy and Baverick. They fartsacked by all appearances but, if not, they hopefully will post their own back blast(s) to fill the rest of us in on their activities.

    Enough about fartsacking. The beat down went like this:

    Mosey to the St Tammany Parish WWI memorial for our warmup of SSHs, woodchoppers, overhead hand claps and good mornings, all IC 10-15x.

    Mosey to Christ Episcopal Church for a set of 7s. Bobby Hurleys on one side, butt kicks on the other, separated by bear crawls one direction and crab walks on the return.

    Short mosey to the entrance to Bogue Falaya Park for some sprinting and change of direction drills that looked like this:

    Round 1: sprint 10 yards, backpedal 10 yards, then sprint 20 yards

    Round 2: backpedal 10 yards, sprint 10 yards, then backpedal 20 yards

    Round 3: shuffle 10 yards, shuffle back to the start line 10 yards, then turn and sprint 20 yards

    Round 4: rinse and repeat Round 3 facing the opposite direction

    Round 5: rinse and repeat Round 1; last round best round

    Then the PAX moseyed to the Columbia Street Landing for a plank-a-thon: merkins, Peter Parkers, Parker Peters, plank jacks, right arm high, left arm high, shoulder taps, right arm high, left arm high, then one arm pulses each arm before heading back towards the Trailhead on a mosey

    Sudden change on the way

    Then the PAX closed out the beat down with Mary consisting of dynamic side planks, straight legged jackknives, dynamic back plank, and flutter kicks.

    Countorama, nameorama and Barely Legal prayed us out to start the day.

    Thanks for letting me lead guys. YHC always appreciates you playing along with the monkey business.

  • Mr. Anderson’s On the Clock

    With a high of 59, 20% chance of rain and breezy, the forecast promised an invigorating and intense Saturday beat down. But instead, morning rain, still, humid air and Jose 10K helped deliver and invigorating and intense Saturday beat down!

    PRE THANG

    The usual pre-thang suspects gathered at the usual pre-thang time to run the usual pre-thang 2 miles. T-claps to to Waterpik for taking the pre-thang red pill, despite a scheduling conflict for the beat down proper.

    WARM O RAMA

    x20 IC:

    SSH

    Imperial Walkers

    Butt Kicks

    Slow Squats

    Cherry Pickers

    Arm Circles (10>, 10<)

    THANG

    The newly spoken-for King of the Pre-Thang and this month’s current ISI crusader Jose` 10K joined YHC for his VQ, and the baton was now passed his way. The PAX mosied to the Marsh for 10K’s very own On the Clock. 12 stations were set up in a circle, including merkins, jump squats, LBCs, putins, shoulder taps, lateral jumps over cones, soccer ball taps (rocky balboas), peter parkers, plank jacks, and 3 others. moving from station to station, round 1 was 41 seconds each, round 2 was 30 seconds each.

    Pax mosied down Larmarque back to the lakefront where we split into 2 teams for 4 rounds of sloppy tug-of-war. Winners got to pick from 2 options for the losers’ penalty exercise while they planked. There was a “HALF-assed” 100 yard bear crawls, 25 burpees, 50 mountain climbers, and 100 LBCs.

    After the last round, we mosied back to the flag all holding on to the battle rope for the last 2 minutes.

    MARY

    With 2 minutes to spare, Jose lead the PAX in a quick round of righ and left side jane fondas.

    COT

    Count off and name-o-rama, before Pastor Grundy prayed us out. Congrats to Jose 10K for poppin’ his cherry! It was a great beatdown, and we look forwards to more opportunities to experience his leadership.

    POST SCRIPT

    Of course, a proper back blast would not be complete without special mentions of Zoolander’s kilt…will it make another appearance tonight?

  • Horrendously Happy

    Today was a prime example of the efficacy of the self-EH strategy of signing up to Q. After a horrendous night sleep, YHC was begrudgingly ready to get some miles in with the always semi-chipper PAX known colloquially as the City Hall Scramblers.

    WARM O RAMA

    Windmills x15

    Imperial Walkers x15

    Torso Twists x15

    High Knees x 17

    Donkey Kicks rx10, lx10

    Down Dog Merkins (credit Chewy for naming rights) x15

    Scorpion Kicks x15

    THANG

    The tradish Old Mandeville route was tackled this gloom. Garfield smartly listened to his body and passed on Sun Set Point. YHC wished he had done the same down the final stretch. Avoiding thoughts of a post-post trail run with Steve as best as possible, Q instead focused on one foot in front of the other in the NOW.

    MARY

    Taking advantage of the pull up bar at the park, the PAX each tested their metal in this month’s ISI of flexed-arm hangs, while the rest of the group did unending LBCs, Freddy Mercurys, and Heel Touches.

    COT

    Garfield took us out with positive vibes and grand hopes for the day. Thanks for posting , guys, and for following the sometimes predictable, yet often unpredictable lead of he who is feared by bushes far and wide!

    POST SCRIPT

    Steve and I did successfully complete a 1 mile trail run without being attacked, or otherwise molested by: alligators, snakes, spiders (though their webs kept things interesting), raccoons, squirrels, or devilish forest gnomes. We are looking forward to adding more miles and more men to the next run!

    POST POST SCRIPT

    I passed an active scene with a very totaled St Tammany Sherrif’s suburban on the way home. Please say some prayers for the officer invoved.

  • Metric tonne of burpees

    Metric tonne of burpees

    CONDITIONS

    7:15 a.m. sunrise

    DISCLAIMER

    Q confessed that he was not a professional

    THE WARM UP

    All exercises done IC, or in cadence-ish. YHC’s counts were so far off, it was a miracle the assembled PAX didn’t disband then and there.

    • Seal jacks X15
    • Toe touches X10
    • Abe Vigodas X10
    • Copper Head squats X10
    • Steve Earles Copper head squat finished with hill billy X 10

    THE THANG PART 1: 3/4 Dab

    Pax moseyed around the block and returned to the bus stop to get to work. Daylight savings time had Q’s thoughts muddled so YHC picked a nice simple beatdown to use for this circumstance. We ran through a modified version of the Dab a.k.a. series of 10 burpees done EMOM style. At the risk of getting monotonous with all 4 rounds total burpees, YHC trimmed the sequence to a nice compact, block of 150 burpees.

    THE THANG PART 2: One leg at a time


    -Marios
    -Single leg wife pleases
    -Single leg split squats
    -Reverse table tops
    -Ham string bridge

    Mary and we out

    • Absolution
    • Flutter kicks
    • LBCs
    • Plank

    CountORama, NameORama, and COT

    The Pelican prayed us out.

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