F3 New Orleans

Tag: The Manny

  • Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo

    Great Saturday at the Lakefront

    Warmup (10x – 15x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies
    High knees
    Seal jacks

    Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!

    The exercises:
    Merkins
    Partner Merkins
    8 count body builders
    Donkey kicks
    Leg raises
    Gas pumps
    Jump squats
    Imperial squat walkers
    Star jumps
    Murder Bunnies

    Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.

    Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!

    Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.

    SYITG

  • Fire and Stone: Cinder Block Circuit Challenge – from Jose10k

    Welcome to the “Cinder Block Shenanigans,” where your local gym meets a construction site! Grab those cinder blocks like you’re building a house… or your muscles. We’ll start with a set of 11s. Each member of the PAX grabs two cinder blocks to do deep merkins to remind you what gravity feels like, then it’s fireman carries from the stop sign to the first light pole. What exercise did we do on the other side? Rows for the H**S. After a couple of rounds we felt the burn in our forearms sure. Thank goodness for a few 10 counts before going back.. Burpees will make sure your soul leaves your body temporarily, but don’t worry, you’ll catch it on the 1/3 mile lap. 30 burpees, run the lab, 20 burpees, run the lab, then 10 more burpees.Finish strong with a core workout 50 reps OYO of lbcs, freddie mercurys,(2 is 1) and penguins (2 is 1). Great work gentlemen, y’all push me to be better. Here’s hoping the humidity starts to go away soon. The race is only a month away Spartan warriors.

  • Nine-burpee-Eleven – from Einstein

    As a memorial to all folks lost on Sept.11 2001 the pax did a coupon/block workout.

    Each coupon exercise was 9 of something – a burpee – then 11 of the same thing.

  • Ladder Leg Day – from Jose10k

    YHC sent out the invite last night with the whiteboard of dread to the group. Manny was the only HIM to take the red pill with me. This morning’s workout was like being in a steamy jungle gym with a splash of fantasy football chatter and LSU pride. It was a ladder workout, again. I know, I am not a creative as Steve or Russo. I stick with the golden oldies, unless we’re talking about music. 10 reps of each exercise, followed by one lap between each round. We kicked things off with step downs then lunges that made us question why we ever left bed. Then, the monkey humpers made sure our neighbors were definitely wondering what on earth we were up to. Just when we thought it couldn’t get weirder, dirkins and freak nasties cranked up the awkwardness—and the sweat. Stone Mountains had us feeling like Rocky on those steps, but less “Eye of the Tiger” and more “Why is it so humid?!”

    Burpees made an appearance, just to make sure we were sufficiently miserable, followed by American Hammers and big boy sit-ups that left us questioning our life choices. The run was supposed to be the cooldown, but with the humidity, it felt like swimming through a hot soup.

    Meanwhile, the conversation ranged from debating which fantasy football picks would lead us to victory, to lamenting LSU’s recent ups and downs. All in all, it was a morning of pain, sweat, and football small talk—a perfect start to the day!
    SYITG gentlemen.

  • Welcome to Hazzard County! – from The Duke of Hazzard

    Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.

    WARMORAMA

    YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
    SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYO

    THANG

    Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
    Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
    Bear Crawl back, 10 Merkins
    Duck Walk, 10 Merkins
    Crab Walk, 10 Merkins

    5 Burpees OYO

    Mosey to Noah’s Ark

    5 Burpees OYO

    Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.

    5 Burpees OYO

    Mosey to Gazebo

    5 Burpees OYO

    Fireman Drag
    Same partners, P1 drags P2 to designated point then switch and return

    5 Burpees OYO

    Mosey to flag

    5 Burpees OYO

    100 count Circle Merkins
    100 count Al Gore/Jump Squats
    100 count Tanked Up’s Down Ups

    5 Burpees OYO

    MARY

    XY’s
    On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)

    WWI Snow Angels
    WWI Sit Up, Snow Angel w/ arms & legs slightly elevated

    Foxhole Merkins
    Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll left

    Plank 30 seconds – 5Merkins – Plank 30 seconds R&R until time

    COT
    Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!

    Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!

  • Northshore Flickerball Championship and Upper Body Marshmania – from TruCoat

    Saturday’s workout included two activities, an upper-body medley led by The Manny at the Marsh and an intense Flickerball match played by 12 of the Northshore’s best at the 30.4-by-90 pitch. The Marsh beat-down included an expansive kit of training aids, possibly depleting Home Depot’s Garden Center, to challenge grip strength and upper body stamina.

    The Flickerball match was preceded with 25 minutes of warm-up exercises–sequences of lunges, sprawls, and push-ups. The match pushed past regular time with back-and-forth play. Game highlights included many bodies sliding out at the end zones in hope of a game winning final touch, potentially trading the integrity of their hamstring for glory. The match halted briefly as Bushwacker selflessly fended off Pontchartrain’s aquatic life to save the game ball. In the final moments of extra time, the defensive wall formed by Dukes, Russo, and Akbar was too much, leading to a quick transition and game winning score by The Hammer. Congrats to Pickaxe and Grappler, too, who were critical ingredients for the win!

  • I’ll get all the sleep I need when I’m dead – from Akbar

    Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.

    5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.

    Warm up:
    SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuff

    Mosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6

    Mosey to the Shaft for Benjamins.

    2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round

    Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.

    1. Stone Mountain, Bear Crawl, Mountain Climber
    2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
    3. Squats, run, Renegade Row
    4. Reverse Grip Merkin, Bear Crawl, and something else.

    Mosey back to the Gazebo for more Benjamins with Core focus.

    1. Little Manny Crunches, run, LBC’s
    2. Crunchy Frogs, run, Hello Dolly

    Mosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.

    Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.

    At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.

    Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.

    Announcements:
    Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.

    Zoolander’s 6 year anniversary Q next Saturday.

    Here’s to 5 more years 👊
    SYITG, Akbar

  • A Mini Spartan at the Scramble – from The Hammer

    The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
    One runner: Waterpik
    3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
    I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
    COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG!

  • A Mini Spartan at the Scramble – from The Hammer

    The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
    One runner: Waterpik
    3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
    I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
    COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG!

  • WE ARE F3 – AROO AROO AROO!!! – from Bushwacker

    This fall, some of the PAX of the Northshore will be CSAUPing at the Spartan Beast obstacle race near Dallas. There is a palpably intense excitement in the air and this beatdown was designed to make sure all in attendance felt it. YHC, along with some some kind and committed brothers, arrived at 5:15 to begin setting up. We just beat the pre-thangers back to the flag in time to get things started promptly.

    WARMORAMA

    Warm up consisted of briefly attended tabata, and a garbled pronouncement of rules, regulations, and “the way things aughta go”, which, thanks to Jose’s requisite comments and interjections of others, were immediately and throughout the course disregarded, slightly adopted, and outright ignored. But a great challenge was mostly bested and a fun time was had by all teams of 2 who attempted.

    1. Tire Shuttle – step in each of 6 tires while running through (QIC tripped and fell so never assume anything is TOO easy!)
    2.Sandbag StepUp – holding 50lb sandbag, 10 Step Ups on sea wall (MAY have forgotten to mention the step up part)
    3. Bucket Carry – 5gallon bucket filled with sand carried out and back
    4. Sledge Hammer Slam – 15 wacks on the tire with a 10lb maul
    5. Tire Toss – 2 tires tossed individually out and back
    6. Sled Drag – 2 45lb plates on a minil sled pulled out and back
    7. Battlerope – 3″ battlerope slung up and down for 15 reps
    8. Rope Climb w/ Cowbell (not the short crunchy-frogging runner) – climb rope appx 12′ and tap the bell. As indicated prior to start, if a PAX was unwilling or unable to complete an obstacle, they were to complete 10 Burpees and move on. However, the rare and awesome challenge that a rope hanging from a tree posed caused a bit of a pile up by the time QIC and partner Shooter arrived. Immediately Shooter was pulled in by the tractor beam as well
    9. Dummy Drag – appx 150lb hose dummy dragged out and back
    10. Tire Pull – giant tire with long rope attached, pulled length of rope
    11. Spear Throw – in addition to the Rope Climb, Farmer’s carry, Sand Bag, flags and cones our own Zoolander (aka Chaka Zulu)supplied his new favorite toy to be thrown at and stuck into a foam target strapped to a tree. However, our honorary FNG, Al Gore, let us know with great protest that we were committing arbocide and proceded to take picture of the crime scene, and tear down the foam target for good measure.
    12. Farmers Carry – set of appx 30lb logs with handles carried out and back
    13. Tire Flip – giant tire flipped end over end out and back
    14. Sawhorse Hurdles – 4 8′ sawhorses spaced 6′ apart hurdled over

    Strong Work, great fun, fantastic teamwork!

    COT

    Count, Name, Grappler demurred praying us out in lieu of Rev Russo.
    Just a small taste of thing to come in October, gentlemen. Thank you for allowing me to lead you in tackling this Fire/Spartan obstacle course

    Post Script: Many thanks to the many hands who made light work of picking up the coupons!