F3 New Orleans

Tag: Steve

  • ROI on EH’s

    The Marsh and Grandma’s house has seen some return on investment from the emotional headlocks that have been given to our long lost brother Butt Splice. It’s been great to see you at the past two AO’s Splice. And only three days removed from his first post, Dr. NO returned for another beatdown. Keep on coming back!!!!

    Warm-Up

    Toe Touches – 20 IC, Wind Mills – 20 IC, IW’s- 20 IC, Seal Jacks – 20 IC, SS Hop Burpees – 5 SS Hops IC followed by 2 Burpees – Rinse and repeat 5 times

    Each pac picks a partner. Pac#1 assumes the mission impossible position. Pac #2 runs the length of the grass, about 30 yards there and back, and assumes mission impossible while there partner runs the same distance. Each group rinses and repeats this 8 times.

    Mosey to the underpass….

    I did not want to dissapoint anyone by not using a coupon during one of my Q’s, so I utilized the pile of rocks that are at the beginning of the underpass.

    Pac #1 picks a rock and runs with it to the other end of the underpass and back while their partner does copper head squates. Rinse and repeat this until each group reaches a 100 squats. Due to the rock slowing down the run, each pac only had to run the underpass and do squats one time in order to get to a 100.

    Mosey back to trailhead…

    Each pac runs up and down stairs three times.

    Mary…

    LBC’s – 20 IC, Flutter Kicks – 20 IC, Freddie Mercuries – 20 IC, Straight Leg Lifts – 20 IC, Puttins – 20 IC, Crunchy Frongs – 10 IC……… a few intermittent pauses were necessary to crank out those crunch frogs

    COT, Shooter prayed us out.

     

  • They came in WAVES

    It was a good showing this morning with 8 men posting at the resurgent Milestone Marsh.

    Warmarama:

    SSH

    GM

    WM -all IC x 20

    Workout/ Thang:

    Circle Up at Half Court for some WAVE ACTION:

    Merkin Wave to 200

    Shoulder Tap Wave to 100

    Plank Jack Wave to 100

    Burpee Wave to 100 while PAX holds Al Gore.

    Mosey to Baseline for some old fashioned Line Drills, Bear Crawls, Crab Walks, Jog Backwards, Karoake Drills, Mountain Climbers, Shuffle Feet.

    Mosey to Bushwacker’s “Childrens Playground Equipment.”

    Break up into 2 groups. Half the PAX does pullups (max out), while the other half do 20 Hello Dollies IC.  Switch.

    Half the group does Australian Pullups (max out), while the other half does Wife Pleasers x 20 IC. Switch.

    ISI:  Hold Plank for as long as possible.

    Mosey back to center court for countarama, nameorama, and Captain Sparkles prayed us out.

    Thanks for making me a better man and embracing the challenge of a brand new week with me, men!

    Waterpik

  • EH and the Brotherly Love

    Nature does not hurry, yet everything is accomplished

    -Lao Tzu

    The Captain’s Cove is a special AO. That being said, even Seal Team 6 members need a little EH to get them out the fartsack sometimes. Yesterday afternoon the idea of a 10k post sounded fun, invigorating and much needed, but as the evening got on it was easier to imagine the warm comfort of the ol’ sack at 4am. After checking that the listed Q would be too busy in Hollywood with om Hanks to post, YHC and Shooter were insinuated into the scenario…by me. But 2 thoughts were pervasive at that point: where has the other half of the Northshore Core been and why should we do this alone?! So the EH pulled in a Reluctant Rebel in Steve and all was right in the world.

    As we 3 assembled in the gloom, the grumbles were audible and blatant. But the love was there, like making your kids eat their vegetables. COT and we were off.

    As we rounded the initial bend of the lakefront YHC, if not the entire PAX, was awestruck by the large, low-set, orangish-yellow moon! It was as incredible as it was unexpected, but ,personally, an appreciated addition to the bright stars in the clear pre-dawn sky. Now, as any of you who have ever posted with Bushwacker can attest, that guy can jibber jabber! But in the return leg of our expedition an excited mention of a Casting Crowns concert he attended with the fam lead to a discussion of more substance than your average mumble chatter is usually comprised of. Faith, hope, nature, science, the universe, and what’s is our hearts…YHC felt a closeness to the PAX that comes with unabashed realness.

    When we refer to each other as “brothers” we generally mean comrades-in-arms, but we each have our own sub-context to that term. As one with no brothers growing up, I relish the experiences and relationships I have with all of you guys, from the 1-time posters to the core of F3 Northshore to my Southshore and BR brothers. All of this was something missing, and is missing no longer. In life,as in nature, there is no need to hurry, because everything that must be accomplished will be accomplished.

    Much appreciation!

  • Getting to know the parking garage ramp

    A glorious hump day morning at The Gipper. We had a PAX of 7 emerge from the shadows just as the morning sun was beginning to burn off the fog of war. After discussing Steve’s three first names (Steve, Bart, and Nelson?) and how anyone that wanted to steal his identity would be in trouble, we circled up under the shadows of President Reagan himself.

    We started off with an easy warm up to the get the juices flowing and prepare us for what lie ahead: windmills, imperial walkers, side straddle hops, arm circles, and toe touches.  All exercises were in cadence at 15x.

    We then moseyed on down to the rock pile for some Fred Flinstone muscle pumps. After choosing our weapon of choice we did two sets of 20 bicep curls, shoulder press, and tricep extensions. After getting a nasty burn we made our way to the top ramp of the parking garage for some more carnage.

    Once at the bottom of the top ramp at the parking garage we lined up for the big show. We completed a series of exercises up the incline of the ramp then ran/jogged to the far corner and down the stairs back to the starting position holding plank until everyone arrived back. First exercise up the ramp was the sumo walk (duck walk variation), followed by lunges, crab walk (which seemed to turn out to be the worst), side lunges, bear crawls, and donkey kicks. By the end the ramp seemed to be much steeper and longer then it was when we started, and I think we were all happy to have it over with.

    We jogged back to the trailhead for final orders. Count, names, and Turbo prayed for us.

    Thanks everyone for coming out and even more for putting up with me, until next time.

  • Look at that Turkish Get Up

    “This is the kind of day that almost makes you feel good to be alive.” ~George Costanza

    5 pax met at the trail head on a glorious 50 degree morning,  for a little silver sneakers like circuit training followed by some man flow yoga.

    The thang:

    warm up lap a couple o’blocks

    Circuit 1:

    -Jump rope 2 x 50

    -Lateral Band walks

    -Fwd lunge with post @ overhead swings with indian clubs

    -Wall press ups

    -Turkish Get-ups with 15# DB

    Turkish Get- up Sequence:

    Image result for turkish get up

     

    Circuit # 2

    -Jump Rope 2 x 50

    -Lateral band walk

    -Backward lunge with post @ ankle height swing using indian clubs

    -Wall slides with arms for lower trap strengthening

    -Diagonal lifts with 15 Lb DB

     

    Mosey to top of tower for Man Flow Yoga: Plank>Dn Dog>Plank>Up Dog>plank> lizard pose R> plank> lizard L > Dn Dog

    Seated HS stretch, piriformis stretch, trunk rotation stretch

    Quick Mosey around a couple o’ blocks

    Name -o-Rama, COT, Prayer.

    Thanks guys for letting me lead.

    Chewy

     

     

     

     

  • Was that supposed to be fun?

    Arrived at the Marsh still feeling the effects of Chewys “Easy beatdown?” I will remind him of the NOT in that one on Tuesday. Out of the dark 3 PAX come rolling in, as if trying to synchronize their arrival like Olympic dancers in the pool. Chatter quickly fills the air as we circle up at mid court reminiscing of activities experienced over the weekend. Bushwacker sharing stories of himself and Big Tuna EHing F3 cub scouts on a recent camp out. Waterpik sharing a recent overtime defeat with his 2.0, to what sounds like a semi pro soccer club out of NOLA. “May we see some ID please?” All though your YHC could have chosen to stay in the coffateria like experience of chatter, I know that’s not what these brothers rubbed the crustaceans from their eyes on this Gloom, so let’s have some fun..

    warmup

    20IC TT

    20IC Lawn mowers

    20 IC SSH

    20 IC SJ

    20 IC total top shelf put ups grabbing the imaginary box and shelving, which brought the chuckles out of Bushwacker.

    20 IC BK

    thang

    Lined up on baseline for bunny hop Burpees to the other baseline concluding with 20 Merkins OYO. R/R

    Next we did 90 degree jump squats front/left/right sprint to free throw, half court, free throw and baseline performing jump squats at each before back pedaling from each.

    Suicide bear crawl next returning with a crabwalk. At this point the QIC acknowledged the PAX as being overachievers as they waited my return in last.

    Taken it to the streets for four corners. We moseyed to first corner completing 8 count body builders OYO to 10, next corner Sister Mary Catherine’s to 20, third corner FK IC to 30 and upon return completing 40 Merkins OYO.

    The Marsh would not be complete without utilizing the play ground equipment awarded us from the great City of Mandeville. Partnered up for 3 sets of pull-ups (10) while other 2 PAX held plank switching out til completion.

    4 Mins remaining we took to our six for 20 IC Freddie Mercuries, 20 IC Hello Dolly’s and finished with 30 sec of ISI LBCs.

    count off, announcements, COT

    Thanks to Waterpik for praying us out!!

    Great start to the week my F3 brothers, appreciate the lead!!

  • An easy beatdown

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
    “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
    “It’s simple, if it jiggles, it’s fat.”
    “Milk is for babies. When you grow up you have to drink beer.”
    “The best activities for your health are pumping and humping.”
     ~Arnold Schwarzenegger
    10 pax arrived arrived on the lakefront for what EiEi predicted would be an ‘easy ‘ beatdown.
    Pre thang: Not sure about this one, YHC was still in the fart sack.
    The Thang:
    Short mosey West on the lake front.
    -SSH x 20 IC
    -MT climbers x 20 IC
    -Pete Parkers x 20 IC
    -Parker Pete’s x 20 IC
    -Merkins x 15 IC
    -Side plank R arm high/R leg high ~ repeat on L
    -Jane fondas x 20 IC (Both)
    -Table top bridges x 10 IC
    -Squats x 20 IC
    -Lateral lunge/touch the ground x 20 (alt) IC
    -Fwd/bkwd pivot in change lunge x 10 IC B Sides
    Mosey further west
    -Jack Webb (chewy style): 1 Chatarunga (3 ct hold) / 2 W’s ( 3 ct hold) 1 to 10 with a few numbers skipped.
    -11’s: 1 split squat each leg —> 10 merkins
    Mosey back east towards flag:
    -Burpees x 5
    -SL squats x 5 B
    -Surfer Burpees x5 Goofy
    -SL toe touch x 5 B
    -Surfer Burpees x5 Regular
    Mosey to Flag:
    -Nolan Ryan x 10 IC
    -Prefontaine/Usain Bolts x 6 IC
    -Flutter kicks x 20 IC
    -Russian Twists x 20 IC
    Name -o-Rama, COT, Ball of Man, Coffeeteria.
    Welcome Blue Hen to the Pax.
    Thanks for letting me lead guys,
    Chewy.

  • Homeless Hop or How Shooter Stole the Scramble…Almost

    Arriving in da gloom to find the Northshore Core anxiously awaiting the chance to activate their wonder twins powers, YHC was still contemplating whether or not to break out the toys. Not much time to ruminate on that possibility because, as seasoned PAX do, Waterpik and The Pelican pulled up simultaneously with no more time to spare. About to break the mumble chatter and get things going, YHC was precluded by the thief-in-the-night (or darkened dawn),  Shooter, who tried to oust today’s leadership from he was was listed on the schedule. Ok, we get it. This is YOUR AO, yeesh talk about a control freak! Proper order was quickly restored in the humblest of fashions and the warm-o-rama was under way.

    20xs each IC:

    SSH

    High Knees

    Butt Kicks

    Toe Touches

    On the 5K we went, passing as we always do in front of City Hall on our way to the streets. This guy always contemplates whether to run through or around the tax-payer demanded gazebo in the middle of the sidewalk in front of da mayor’s office, but today the decision was not mine to make. The openings were blocked with bikes and  what looked like a parachute was spread over the circular floor. To alleviate any remaining doubts, as we jogged by we heard muffled barking emanating from under said parachute. Honestly, I felt bad – we probably scared the sh!+ out of whoever was under there.

    The mosey continued on with an abrupt stop for 20 merkins at Monroe before proceeding to the loop and then sunset point. It was here that Steve and YHC noticed the infuriatingly hapless boxes of popeye’s on the ground in the parking area…20 or so feet from a garbage can! Upon returning from the pier’s terminus, we stopped for 25 LBCs and picked up the aforementioned refuse… and of course the challenge was on. Each man made it their mission to find some litter they could grab and pitch, with Shooter going for bonus points after being called out for a blatant missed beer can.

    With 10 minutes for Mary, it was play time! I brought out The Beatdown Blocks! The Dice of DOOM! To all but Steve, this new form of torture was a welcome surprise. First introduced on the rainy Saturday morning the week before the convergence, these black and gold gambling devices have one block of exercises (merkins, putins, jump squats, SSH, burpees, and “WILD Q”) and one block with rep counts (5, 10, 15, 20, 25, and the dreaded 50). The Pelican started us off with 5 merkins before Shooter once again moved to steal the show by rolling 50 burpees! In an attempt to repect the time QIC feebly tried to cut us off at 25, but Steve gallantly sacrificed his roll in order that we may complete the torture we were due. With little left in the tank, we were releived to see Waterpik roll a mild 15 Putins, and YHC roll 5 “WILD Q” for which I chose pull ups. We then circled up and closed out F3 style…with Shooter trying one last time to display his larcenous tendencies by attempting to usurp the closing prayer from a beleaguered Pelican, who took us out with appreciation in our hearts.

    I can understand why Shooter wanted to lead so badly today, because it is a  humbling honor to lead you guys in our time of fruitful brotherhood!

    LAGNIAPPE:

    ISI is always better with your homies, and today’s ISI challenge was no exception. With 2 minutes of Heel Pulses, sometimes one can do nothing but laugh;)

  • Strides and Sprints on the Incline

    Great to see Moby finally off IR and posting this morning at The Gipper for our warmup.  By the looks of things, it’ll be no time before he is completely back in action.

    Warmup consisting of toe touches, front to back lunges, imperial walkers, seal jacks, shoulder circles, full/empty can shoulder pulses, windmills, and Merkins…IC more or less 20x for most.  Then a tennis ball warmup exercise.  Bounce your ball and move to catch it as close to the ground as possible.  Once you get the hang of it, you’ll find yourself squating and lunging in all directions, and we did just that for a couple of minutes.

    Mosey to the back of the Justice Center for the W drill.  YHC placed some cones done in a W formation and then the PAX rotated through them via sprints/backpedals, lateral shuffles, and sprints with changes of direction.  Then a round of Peter Parkers before heading over to the roof of the parking garage for the main event.

    Stride down the ramp at 80%, execute a single leg burpee on each leg at the bottom, and then sprint back up the ramp at 100%.  Rinse and repeat for 6 total trips with some 10 counts and Mary thrown in between trips…Parker Peters, shoulder taps, flutter kicks, Hello Dollys, and cross over wife pleasers all 10x IC.

    Recovery walk and then mosey back to The Gipper to close things out.  Straddled a crack in the pavement in the plank position and the walked the hands laterally back and forth over the crack as fast as possible 20x OYO.  Repositioned and repeated this time walking the hands forward and back over the crack as fast as possible 20x OYO.

    Countorama, nameorama, and then Grudy prayed us out.

    Good stuff this morning men.  Thanks for letting me lead.

     

  • Long Duk Dong and The Marsh Revival

    After a weeklong hiatus from F3, spent hanging with Captain Hollywood aboard the USS Kidd, it felt really good to be back in action this morning.  First off, t-claps to Bushwhacker, who responded promptly to Turbo’s call to EH more FNG’s, producing one the very next beatdown at the near-comatose Marsh.  Just more proof that Wacker’s gift of gab is good for more than just entertaining the men of F3.  Our FNG – Big Tuna – jokingly introduced himself with his own nickname (one that had us all laughing but won’t be printed here for posterity), a nickname that had YHC thinking of a classic character from 1980’s cinema (and yes, likely an offensive cliche) – Long Duk Dong, aka “The Donger.” YHC slightly regretted not bringing this up, because upon further reflection on the car ride home, YHC decided ‘The Donger’ is a pretty great nickname.  So like that time when Rudy wanted someone to be named Apples and willed it to be, YHC may be bringing The Donger out again in the near future.  But…  ‘Big Tuna’ fit the bill just as well, and he was a very welcome addition to the crew this morning, single-handedly getting the Marsh back up on its feet with SIX  PAX posting.  It felt like old times.  Now if we could get Splice back out there, this AO’s days of solo posts could be a thing of the past.

    Warm-Up: SSH, IW’s, Windmills, Toe Touches, Good Mornings, High Knees, Butt Kicks, all IC at or around 20x.

    The Thang:  Back at the Classic a few weeks ago, Shooter, Sparkles, Wacker and YHC passed the practice track in City Park and remembered fondly the 14 hours of pain and misery known as the Grow Ruck.  YHC is pretty sure the Marsh was borne out of that experience, where many of us first experienced the army physical fitness test.  Butt Splice opened the Milestone Marsh for business soon after, pushing us to set a benchmark each week with 1 minute of merkins, 1 minute of sit-ups, and a timed 1 mile run.  Keep your count and try to improve each week.  It’s been a while, and YHC thought it’d be nice to bring back a component of that.  So we began with:

    1 minute, as many merkins as possible.  The Pelican knocked it out of the park, so he took a water break while the rest of us hit 10x burpees, OYO.

    Next up, 1 minute of sit-ups.  YHC is not sure who won the count on this one, but it didn’t matter too much since there was no time for another 10 burpees, gotta keep this train moving.  So we moseyed onward, to the lakefront.

    Stop at the sea wall for: Irkins x10 IC / BSS L x10 IC / Freak Nasties x 10 IC / BSS R x10 IC / Derkins x10 IC.

    Then, on to the legendary stairs of Rips for a twist on an old classic: PAX performs Rocky Balboas, while one man begins the ascent, performing 10x calf raises as he hits each step.  At around the 3rd step, he call the next man up.  And so on, until the entire crew is lined up staggered on the stairs, pulsing up and down like a bunch of madmen.  Once you hit the top platform, knock out 10x merkins and then begin the descent, this time performing 10x squats on each step.  As each man completes the journey, he returns to the curb to continue with the Rocky Balboas until the entire PAX has completed the routine.

    Finally, mosey back to the Marsh to hit an abbreviated Mary: Leg Raises 15x IC, Putins 20x IC.

    Countdown, Nameorama and naming of the FNG, Announcements and Pelican prayed us out.  Welcome Big Tuna, great to see a new man post at 0500 on a Monday morning!  Hope to see you out there again soon.  And thanks guys for the opportunity to lead and for the motivation to get out of bed, I appreciate it!