F3 New Orleans

Tag: Waterpik

  • I See ISI

    YHC’s brain could not get past fitting in today’s installment of this month’s ISI challenge of planks increasing by 0:30 a day, with today being 14:30. Fortunately, with the structure for accomplishing that in mind, winging it would not require too much creativity.

    WARMORAMA

    All IC with reps between 10-20:

    Imperial Walkers

    Torso Twists,

    SSH

    Fire Hydrants

    Scorpion Kicks

    Windmills

    High Knees

    Butt Kicks

    THANG

    1 minute plank

    Mosey towards the lakefront, stopping at each corner for 1 minute plank, finishing with on minute plank on the wall.

    10 Box Jumps OYO

    10 Derkins IC

    10 Freak Nasties IC

    One minute plank on the wall, and return to the Marsh in similar fashion.

    Upon PAX’s return, 1 minute plank

    MARY

    25 LMCs

    1 minute plank

    25 100s

    1:30 plank for a grand total of 14:30 of planking and ISI day 29 in da books for our ALL-ISI PAX.

    COUNT/NAME

    Cowbell prayed for our bodies and minds, as well as the kids and the elderly! I appreciate you guys helping your humble Q grow in his leadership. Thanks for posting.

  • The PAX that ISIs Together Scrambles Together

    YHC noticed 69degrees on the dash in the truck while en route, and had to check the date to make sure this wasn’t a dream. It was a great treat indeed to start off a Thursday morning in July with a scramble in such weather! Cowbell arrived an uncharacteristically 3 minutes early in order to get a jump on his planking for the day. And planking was, in fact, to rule the day.

    WARM

    10 Toe Touches

    10SSH

    1 minute plank

    THANG

    While the PAX ran the regular route, we stopped at 4 designated spots for 1 minute planks, which kept speedsters Steve and Waterpik in their place. Thus, the scramblers scrambled as one! That was, until Waterpik had to peal off to get home, having to be on the southshore by 7. T claps for showing his dedication by showing up even in a time crunch.

    MARY

    You guessed it…another minute of plank. This time followed by 10 burpees just because. We finished up with 3 more minutes for plank.

    COT

    count-off and nameorama, with Q praying out in appreciation.

    Well done gents! Another gloom in the books here on the north shore.

  • Two-fer

    With the Gnarly Nutria in the rearview mirror, YHC and Shooter posted to the Milestone Marsh in the gloom of the early morning looking to get some work in, but with much less to prepare for. YHC noted how more difficult it is to get motivated with no major events on F3’s horizon. But, nonetheless, time marches on and the beatdowns continue.

    After a brief WARMORAMA of SSHs, Arm Circles, and Butt Kicks, YHC and Shooter jumped right in for some action:

    THANG

    Determined to complete all 11 minutes of ISI, YHC started off with a minute plank, followed by two- 5 minute sets of alternating exercises. The first set of exercises was 10 merkins at center court, then 10 hanging leg tucks over at the play equipment. 1 minute plank. The second set was 10 squats at center court and 10 jump pull-ups at the play equipment. 2 minute plank.

    The Marsh has seen it’s fair share of F3 activity lately (AO of the month…Is there such a thing?), so YHC decided it was time for a change of scenery. Let’s mosey to the Lakefront. Stop at each intersection for a minute plank to close out all 11 minutes for the day. Did I mention that ISI is getting tough?

    YHC had some box jumps on the seawall in mind, but the Lake was whipping water around pretty good, so with the seawall all wet (YHC was not in the mood for swimming) and 5 minutes to spare, it was time to head back to the Marsh.

    Countorama, COT and YHC prayed us out.

    Thanks, Shooter, for being so dependable on the post. If not for your commitment, YHC would have been a sad clown today.

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • Not More Rain, Just More Sweat

    Driving back yesterday from a beucolic camping trip in the mountains of Arkansas, YHC was reintroduced to reality by way of constant rain from AR to LA. And sure enough, not willing to remain under the haven of the covering over the basketball court at the Mash, the PAX were quite thoroughly soaked by the COT. But nary a drop of rain had hit us – the relief of cool droplets would have been too much to hope for. Rather, the men of the Milestone Marsh were freely seeping salty swill from every pore not clogged by dust or dirt. This was how it went down…

    WARM O RAMA

    appx x15 IC:

    Toe Touches

    SSH

    Fire Hydrants

    Scorpion Kicks

    THANG

    ISI part 1 – 2:30

    In honor of our brother Coconuts, whom we miss and eagerly anticipate his eventual, fully-healed return, PAX dropped for 10 Burpees every minute on the minute for 5 minutes, followed by a mosey around the block.

    After the second round came ISI part 2 – 2:30

    MARY

    appx x25 IC:

    LMCs (Lil Manny Crunches)

    Putins

    100s

    Leg Raises

    ISI part 3 – 2:30

    COT

    With the will of responsible adults overcoming the ubiquitous mumble chatter, COUNTORAMA, NAMEORAMA, YHC prayed us out.

    Thank you Sirs Cooley and Cowley for posting this gloom and following the lead of this impulsively overbooked sweat angel-apprentice!

  • Holy piñata! It’s a tabata plankorama, Batman!

    Five PAX made it out to the Marsh this morning, itching to get back to work after a grueling holiday weekend.  This included a special appearance by (Chief) Captain Sparkles, who posted despite a traumatic rope swing injury suffered while impressing a lady.

    YHC imagines it looked something like this…

    Despite the busted arm, Sparkles suffered through the beatdown admirably, and we’re all hoping that, once healed, this’ll be the start of a Sparklanaissance. Ok, so here’s what went down this morning:

    Warmorama: Arm circles, SSHs, IWs, toe touches, good mornings, all x20 IC.

    Next up, knock out half the ISI with a 2 minute plank.  Shooter got an early start on this, planking as YHC arrived, so t-claps to him for getting a little extra in today. (And while we’re t-clapping, let’s also give it up for Waterpik, who continued his trend of running to the AO’s. At least someone is preparing for the Nutria!)

    Then over to the monkey bars for a tabata series.  We did three 4-minute series of 20 seconds on, 10 seconds rest.  We alternated between two different exercise each round.

    First round:  merkins / big boy sit-ups

    Second round: squat jumps / burpees

    Third round: hanging knee tucks / mountain climbers

    Next up, a game of Catch Me If You Can: Partner 1 runs toward the lake, P2 does 10 plank jacks and 10 mountain climbers before sprinting to catch up.  Flapjack.

    Once at the lake, we finished up our ISI with another 2 minute plank on the sea wall.

    Since we were there, why not knock out freak nasties, x15 IC?  YHC resisted the (very strong) urge to jump into some Bulgarians…

    And then another Catch Me If You Can back to the marsh, this time with 10x merkins as the exercise.

    Mary consisted of Cowbell Flutters, LBC’s, Freddie’s, and leg raises, all x20 IC.  

    COT, with Shooter praying us out.  This is hands down the best way to start off the work week, so thank you guys for the opportunity to lead, and for your dedication and consistency!

  • Boot, Scoot, and Burpee

    It was F3 Northshore’s own ne’er-present Ocho that EH’d YHC exactly a year ago. The High Impact Men of this group routinely post to support each other and lift each other up, day in and day out. Despite the broken leg and ankle, there was no way YHC was going to give up his anniversary Q and miss out on celebrating this gift of F3. So, with QIC donning a Boot and a Knee Scooter, we got started with a long “warm up”:

    12 x Toe Touches

    12 x Arm Circles

    12 x Gas Pumps

    12 x Putins

    12 x Scissors

    12 x Heels to Heaven

    12 x Air Presses

    12 x Oblique V-Ups

    12 x Little Manny Crunches

    12 x Crunchy Frog

    12 x Freddy Mercuries

    12 x Van Gohdas

    12ish Flutter Kicks

    12 x Morrocan Night Clubs

    12 x Lazy Peter Parkers

    12 x Scorpion Kicks

    12 x LBCs

    12 x Cherry Pickers

    12 x Cherry Pickers

    …and 1 Burpee

    Short scoot toward Mississippi and we circled up for some high rep Mucho Chesto:

    18 x Merkins

    18 x Wide Merkins

    18 x Diamond Merkins

    18 x Stagger Left Merkins

    18 x Stagger Right Merkins

    …followed by 12s. Why 12, and not 11 asks Jose 10k. Because that’s how many screws are in the old kicker, Jose.

    We partnered into groups of 3 and completed Freak Nasties on the Lake Wall and Big Boy Sit Ups on the side walk with 2 Partners carrying the third in between. Grundy and Toto were great sports as they quickly learned that they’d be carrying QIC for each run. Thanks guys!

    Circled up for a Mucho Chesto bonus:

    12 x Military Merkins

    12 x Makhtar N’ Merkins (5 count?, 6 count?…who’s counting?)

    12 x Irkins

    12 x Carolina Drydocks

    12 x Dirkins

    Back to the shovel flag for some Mary:

    Hello Dollies

    Jane Fondas (Left)

    Abrinome

    H2H Freddy Mercuries

    Wife Pleasers (grunted out by Sparky)

    Jane Fondas (Right)

    100s

    …and 1 Burpee

    Counterama; Name-orama; Maverick prayed out the group of 21 PAX. Thanks for following my handicapped lead, men. SYITG.

  • Everybody Partner Up!… Well That’s Not Gonna Work

    Building a workout can sometimes require some pretty big assumptions. Asking yourself how many people will be there by mentally making a checklist of names. Well this Marsh, I didn’t quite make the best assumptions and had a workout in mind that required everyone to partner up for the majority of what I had in mind. With three people there, there had to be a slight change to the initial strategy. What followed was still quite a fun beatdown.

    Steve and Waterpick were at center court and already started to warmup as the Q was 1 minute late (no one gasps in surprise). After we concluded with some traditional warmup sequences I quickly introduced the “proper pushup” which would make an appearance in the next event.

    A proper pushup is when drop into a standard push-up until your chest touches the ground. Make sure your hips stay off the ground, creating a bridge between chest and toes. Stretch both arms out to the side. Bring arms back to push-up position, come up and return to plank.

    This type of merkin ensures that your form stays true on all reps. Cowbell would be pleased.

    First we did a Colonel Trautman. Pair up (or three people pair for us) and one partner runs 20 yards to the pull up bar and do 3 pull ups while the other partner does 5 proper pushups and then holds a plank until their partner returns. And you do as many sets as you can with in the time frame. We did this for 10 minutes.

    Next we did a lazy dora. An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

    We continued this sequence with freak nasties to 200 reps.

    We then concluded with 5 minutes of mary, counted off, and Waterpik prayed us out.

    Thanks gentlemen for making sure I was not alone today. Partner exercises alone wouldn’t work at all!

    Until next time,
    Grundy

  • Fast Cars and Freedom

    YHC was 1st to arrive to Mandeville City Hall, and eagerly awaited the subsequent arrival of Lord only knew – all part of the fun! As the 1st set of head lights shone indicating Waterpik’s presence, a voice softly poked through the gloomy dawn of the park, notating that the Scramble flag was soon to be planted by Shooter. YHC assured the guys that Cowbell would be an eventual show, and as start time drew nigh, the next set of headlights were identified as belonging to Chewy. As the warm up got under way, Pik expounded on the familiarity, particularly with each others’ cars and arrival style, regular F3 posting can breed.

    WARM O RAMA

    all x10 IC:

    Toe Touches

    Windmills

    Torso (in speeds the inevitable Cowbell) Twists

    Imperial Walkers

    High Knees

    THANG

    The PAX took off on the prescribed route, which today included a return trip to the Hermitage loop after Sunset Point, bringing the route to just about 4 miles. Upon reaching 190, Q almost darted out in attempt to beat the oncoming onslaught of autos, but thought better. However, at the 1st decent gap he was off, playing a successful game of frogger (nod to Chewy). As though possessed, Q lead the pack, with the road runners, Waterpik and Cowbell not far behind, while the clydesdales, Chewy and Shooter upped their game as they were bringing up the six.

    extra loop route

    MARY

    With stretching sorely needed on such a humid day…

    Downward Dog

    Right Lizard

    Downward Dog

    Left Lizard

    Downward Dog

    x10 IC Scorpion Kicks

    Q lead us out urging individual missions of kindness throughout the day.

    Thanks for following my lead guys. The effort put forth today was enough to humble and inspire any man!

  • SHOULDERING the RUNNING Responsibilties of F3 Membership

    Foregoing the 2 mile pre-thang this gloom, YHC arrived in time to plant the Marsh flag next to the Scramble flag at the blustery AO and greet the menagerie of men gathered for a proper Saturday beat down

    WARM O RAMA

    With a focus on the shoulder demands of what QIC had in store…

    All x25 IC:

    Seal Claps

    Overhead Claps

    Air Presses

    Cherry Pickers

    Torso Twists

    Imperial Walkers

    Windmills

    High Knees

    THANG

    Mosied to Grundy’s Noah’s Ark for…

    Burpee Mile – 4 laps, each followed by 12 burpees

    Mosied to between Lamarque and Foy for…

    T Bombs x25 IC – Starting in crab position, 1 legs straight out, 2 feet wide, 3 feet back together, 4 legs back in

    Mosied to the splash pad area for…

    Blackjack – 1 merkin, run a little ways, 20 LBCs. 2 merkins, 19 LBCs, etc. until 20 merkins, 1 LBC

    Q had SO much more fun in store for the PAX, however with time running short, a 2 line indian run back to the flags capped off the somewhat HIIT-like beat down that kept heart rates elevated. By Q’s count, the ISI total was 378 . Also, 3.5 miles (5.5 for the pre-thangers).

    COT

    Count o rama (17 present), name o rama, and Suckles, who was back from Georgia for a quick visit, prayed us out.

    Guys, a valorous and highly impressive effort was put forth by each and every one of you. I am humbly appreciative of your willingness to show up and follow my wackie lead.

    Happy Father’s Day to all of the dads, and to those without kids, a happy Father’s Day to your own dear old man!

    SYITG