F3 New Orleans

Tag: The Hammer

  • Early Modification at the Milestone Marsh – from Akbar

    5 HIM showed up in the gloom this morning to get better. Including a FNG named Jay. For a hot minute, we thought it would be 3 Jays at the beatdown. Then Hogs and Pik joined us.

    Gloom Factor: Cooler than usual, clear skies

    Warm Up: Mission, Core Principles, SSH x20, IW x20, self-love x10, grass grabbers x10.

    THANG: Mosey around the block stopping at every 3rd light pole for 5 reps of said exercise, then adding reps ascending to 25, then descend every 3 back to 0 before starting next exercise.

    Exercises: Sister Mary Catherine’s, Merkins, Squats

    That was how it was supposed to go, but QIC modified very early after heavy breathing and legs burning by all – and took out the descending part to save for another time.

    We moseyed to the lakefront and up Noah’s Ark back to the Flag – picking up Edward again along the way for a block or 2 before he rode off into the night.

    Basketball court: Suicides. 10 SMC’s, 10 Merkins, 10 Squats, 10 LBC’s. Work back doing same thing to the beginning.

    Mary – Leg raises and hands to heels x 10 each.

    Our FNG was a little wobbly and worn out, so we all stayed on the six for COT. Hammer prayed us out.

    WELCOME YELLOW SNOW!

    Thanks for letting me lead – Akbar

    NMM

    Good weather, great mosey and tough workout today. Jay showed up after reading an article on F3. Grew up in Metairie, went to Rummell, went to Destin, FL after Katrina and opened some restaurants. Moved to Yellowstone and ended up in Montana for a while before coming back to Mandeville to be with his 95-year-old mom. EH goes to F3 Nation, glad to have him out.

    While moseying back to the flag, we passed Edward’s house. Waterpik and YHC were talking about the strange occurrence last week and wondered how we was. Then he came out of his house and worked out with us again. We saw a dead snake and had multiple conversations about our own snake experiences. Hogsbreath peered up at the sky at one stop and gave us a lesson on stars. Pointing out Orion, which means colder weather is coming. Hope he’s right.

  • MISL in each corner and multiplier plus a bonus round – from BBQ

    Another beautiful morning for a beat down. A longer warm up like Einstein does and with me being a respect respect Q also. Self love, Arm circles, Swimmers, Boxers, Grass Grabbers, Willie Mays ( picked up in St Louis ), Mountain Climbers, Peter Parkers, Parker Peters, Merkins, SS Hops and at least two others I do not remember. The top deck of A1C was used for four corners of different exercises. Each corner exercise increased by 5 each round. Corner 1 started with 10 Merkins, corner 2 with 15 imperial walkers, corner 3 with 20 squats and corner 4 with 25 LBC’s. 4 rounds were completed. A bonus round was added with an exercise selected by 4 in the beat down. Hogs Breath picked the number at it was 17. He picked hand release Merkins. Hammer picked Mike Tysons. I have forgot the other 2. In between 2 of the 4 corners we ran alternating doing every other line touches , every other line jumps and back pedals. We prayed out to end another beautiful morning.

  • Alvin Kamara LITE – from Waterpik

    Scrounge around the garage for some coupons and emerge with a punching bag, a kettle bell, and some empty large pool chlorine buckets. There are some Alvin Kamara offseason training videos floating around you tube and this was an exceptionally weak attempt at replicating his workout.

    Here’s what happened.
    Strap a rope to the punching bag and drag it to the shaft on the Lakefront and back. Each Pax completed that at least once.

    YHC filled the chlorine buckets with water. Each pax competed step ups on the seawall and well as carrying the buckets the the street and back.

    Use the kettle bell for 50 reps of American hammer.

    Cot and thanks for letting me lead. Thanks to true coat for praying is out.

  • Bunch of Dora’s – from Akbar

    16 PAX arrived at the Lakefront Saturday to get better. Today’s agenda would be simple, a Steve workout if you will. Dora 123 * 3. Great to be back with my brothers after a 10 day vacation.

    WU – SSH, Merkins, High Knees, Butt Kicks x 25. Grass Grabbers, Self-Love, Arm Circles (F/B) x 10

    THANG: 3 Doras, partners switch each time

    Mosey to the wall at Rips

    Dora 1

    Partner 1 runs to the top of the stairs at Rips, 10 Calf Raises, return to relieve Partner 2

    100 Stone Mountain (feet on wall)

    200 Freak Nasty

    300 Halleluiah Squat (hand up in the air)

    Mosey to the wall at the Gazebo

    Dora 2

    Partner 1 Bear Crawls to sidewalk, mosey back to relieve Partner 2

    100 Dirkins

    200 Gas Pumps

    300 Superman Rows

    Mosey back to the flag

    Dora 3

    Lightning round, partner 1 runs to the street and back, relieve partner 2

    50 Big Boy Situps

    100 American Hammers (2 is 1)

    150 Step Ups (1 is 1)

    Most were finished with 2 minutes left, but not all. QIC called recover and we circled up to honor The Manny with 25 Little Manny Crunches.

    Count, Name-o-Rama. Welcome Swole Patrol!

    NMM – T Claps to The Manny for making the trip from Picayune, great to see you brother. Manny will try and make 2 workouts a month going forward. And to Grundy for the EH of Swole Patrol, who walked up late with no fear and jumped right in. Going head-to-head in Bear Crawls with Swole was quite impressive, he gave it all he had. Chainsaw and Pickaxe teamed up with YHC for the lightning round, with impressive modifications and counts. Also great to see Bypass again for his 3rd beatdown of the week. We worked a lot more shoulders than I thought, mine are still burning at this writing. Hammer named Swole, reminiscing back to his working days on the West Bank – where he saw a stout dude in a truck with Swole Patrol emblazoned on the front. Good work men.

  • Hold it now, hit it – from Akbar

    5 strong today with the Wacker of all Bushes and Steve in the mix. Noticing that everyone brought gloves without a reminder, YHC felt like laying off the blocks today for a traditional mosey to the lakefront and back. Listening to the Beastie Boys song Hold it Now, Hit It! last week, a thought emerged and became a beatdown.

    Warm Up: IW, Cherry Pickers, Self-Love, Grass Grabbers, Arm Circles (f/b), SSH, Torso Twist x 10 to 20

    The Mumblechatter started early, slightly delaying the start of the beatdown, and kept up all the way past COT. Pixie Stix’s lacrosse, Grover’s graduation dinner and work, weekend plans, trips, Bush’s tower of doom, are firemen are stronger than policemen? Billy’s departure from Reigers (will he actually post one day?); Sandbar’s trek across the lake from Nola to the Marsh last week (should we go knock on the FNG’s door? Its’ only 3 houses down) Baby Yoda making Bush chase balls, and then him. Pickleball is getting serious – how about taking all the courts one Friday night? YHC’s anniversary spend the night party with mama, most of us need more time weekly with our beloved wives. On and on, one of many things to look forward to every Monday at the Marsh.

    Time to get to work:

    The Thang

    Mosey down to the lakefront wall stopping along the way. Start with a 10 count hold mid exercise, then return to the top for ICx10 each. Example: Hold Al Gore for 10 count, then return to the top of the exercise for Squats x10IC. Exercises are below.

    Mosey to the playground

    1. Chin up, Supine Pull up

    Mosey to the swings for plank tucks on the swing x10 IC no hold

    Mosey to the lakefront, stopping along the way for:

    2. Stone Mountain, Shoulder Taps
    3. Squats, Monkey Humpers
    4. Dirkin, Freak Nasty
    5. Irkin, Freak Nasty
    6. Stone Mountain, Shoulder Taps
    7. Squats, Monkey Humpers

    There’s inherent danger when passing counts off because you know some jackwater will mess it up. In this case, you guessed it, Bushwacker brought out his painfully slow count in an Irish/Scottish voice during Monkey Humpers. More pain, more gain though.

    Mary: Merkins with 10s hold, Hello Dolly x10 IC low, mid, high, LMC x20, finish with 100’s (Hello Hummingbird)

    Count, Name, and YHC prayed us out.

    Announcements: WW2 trek sign up by July 4th; Gnarly Nutria July 21st

    Thanks for letting me lead, always enjoy a Monday morning at the Marsh.

    SYITG – Akbar

  • Time to be a Big Boy – from Waterpik

    Crowds have been smaller than usual this summer at the various beatdowns around town with many regulars out of
    Town with family vacations.

    Circle up around the shovel flags to warmup, with SSHs, ACs, squats, imperial walkers.

    Mosey westward almost to the gazebo and the pax got down to business.

    First up were 11s with derkins on the sea wall and burpees at the street. YHC instructed the pax to bear crawl to the walking path, then jog to the street to do the burpees. On the way back the pax back pedaled.

    Only about halfway to the closing bell, YHC made sure everyone was a Big Boy. Partner up and do 3 sets of 20 Big Boy sit ups while partner holds feet down. Switch.

    Circle back up for a set of Al Gores. Sprinkle in some Peter parkers, and one footed and two feet hops. 15 minutes to spare.

    Last on the list for this downpainment was a set of 5s. Same as previous with Derkins and burpees as the exercises.

    With less than 5 minutes to spare, the pax moseyed back to the flags.

    Cot and thanks to Manny for praying us out.

    Thanks for letting me lead

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Rock me like a…post tropical cyclone? – from Russo

    Pax of 11 braved the 14 mph gusts and one major squall lasting 3.4 minutes at Granny’s this morning. YHC arrived early to do a little chalk drawing of the day’s activities and Hammer was already ready to get going.

    Warm up (all IC, 10-15x each)
    – seal jacks
    – imperial walkers
    – cherry pickers
    – high knees
    – windmills
    – arm circles

    Thing before the Thang
    Never one to shy away from a good mosey (ahem), YHC led a slow mosey around the warehouse and back through Granny’s columns (where Hammer had flashbacks to 1986 in the Lakeside mall arcade lining his quarters up to challenge any and all comers to Centipede).

    In tribute to Shooter and his reluctance to get calf implants, Pax did calf raises up and down the pilot house (3 for each step).

    Thang
    Ladder: (A) 10 exercises, descending rep count from 10 to 1
    (B) 10 rounds
    (C) 10 different starting exercises, so theoretically 55 reps for each movement, 550 total (MATH!!!)
    (D) Rotate clockwise positioning so each person calls out the next rep count and exercise

    – merkins
    – scissor kicks
    – jump squats
    – crab cakes
    – plank jacks (2 is 1)
    – big boy sit-ups
    – sister Mary Catherine’s
    – monkey humpers
    – shoulder tap merkins
    – crunchy frogs

    Post-Thang Thing
    Continuing with the theme of 5 (at marked market position 55 as noted by Chewy), YHC fondly remembers when Arby’s would fill up a growing boy with their “5 for $5” so pax did 5 reps of 5 exercises
    – freak nastys
    – circle ups
    – groiners
    – leg raises
    – suicide squats

    A plank for a minute or so of remaining time closed us out.

    COT, count, name o Rama, and prayer wrapped things up.

    A few reminders:
    (1) FIA/F3 mixer this Thursday!
    (2) Jose is shooting for 15 at the A1C on Friday!
    (3) Gnarly Nutria is scheduled for 7/21
    (4) Planning trip to help out our brother Goose down in God’s other country (Thibodeaux) on 7/24

    BONUS set list from this morning:

    Nutshell – Alice In Chains
    Over the Hills and Far Away – Led Zepplin
    The Zoo – Scorpions
    Broken – Seether
    Money Talks – AC/DC
    Psycho Killer – Talking Heads
    Policy of Truth – Depeche Mode
    Wheels – Foo Fighters
    Little Things – Bush
    Dead Man’s Party – Oingo Boingo

    As always, thank you all for joining me, letting me lead, and helping with that task throughout, but mostly for continuing to entertain me as we make sweat angels. SYITG

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen

  • Get ups, obstacles and shuttle runs, oh my… – from Chewy

    12 pax met at the Lakefront Saturday morning.
    Hammer showed up for a solo Pre-thang. Steve did some other thang with Cowbell and Pik.

    Disclaimer followed by Warm-up:
    -SSH x 20 IC
    -IW x 20 IC
    -Windmills x 10 IC
    -Merkins x 10 IC
    -Mt Climbers x 20 IC

    The Thang:
    -Green Mile: run to playground with 3 burpees at each hydrant.
    Once at playground:
    -Get ups:
    Partner up: P1 performs 10 turkish get ups with Right shoe balanced on R fist (5 Burpee penalty if the shoe falls), P2 performs Curtsey lunges. plank and wait for pax.
    P1 then performs 10 get ups with L shoe balanced on L fist, P2 performs rotational lunges.

    -Obstacles:
    Pax divides up into groups of 3 follows a circuit created by Turbo back in the early days, this includes burpee pullups x5, run to play ground tower up stairs and down fire pole, run to splash pad and broad jump across, run up and over smaller playground tower, and back to pullup/burpee x 5 rounds

    Quick rest and pump primer with some good ol’ Jane Fonda’s x 15 IC followed by

    -Shuttle Runs:
    Partner up: 2 lines partner vs partner in shuttle run relay foot race x 2 rounds. This proved to be brutal.

    Slow mosey back to shovel flag.
    COT, Prayer, Coffeteria