F3 New Orleans

Tag: Waterpik

  • The Owl and the Dragonflies: Core Life Lessons

    Another glorious gloom at the Milestone Marsh shows us that valuable lessons in life can be garnered from even the most unexpected places….

    QIC decided that today would be a great time to test out some (in his limited experience) never before tried- by-F3Northshore exercises (save for 1 or 2). The Marsh regulars are always down for a challenge, and as they gathered at center court, the formerly ubiquitous Weinke emerged to once again shine a magnificent light of recall upon the Q in his quest to drop the beat…doooooooown!

    WARMORAMA

    Nancy Kerrigans – on 1 foot, with the other extended behind, bent at the waist, and arms extended outward…arm circles x10f, x10b

    Hairy Rockettes – x20 straight leg kick, touch right hand to left foot and vice versa

    Sprinkler – x20 with arms out in front, torso twist to the right with right knee up to the left and vice versa

    Failure to Launch – x6 hold Al Gore while Q counts down from 10 the tuck jump

    THANG

    With a robust selection from the Core category of the Exicon, the PAX proceeded thusly…

    XYs – x25 Rosalita and Flutter Kick done together in a 4 count. Trickier than it sounds

    Cross-Elbow LBCs – x25 self-explanatory nod to the obliques

    Inch Worm – x25 plank position with feet on a swing, bring knees to chest

    Swerkins – (count MAY have been abbreviated???) again in plank position with feet on a swing, merkin followed by knees to chest

    *while at the swings, a barn owl swooped down near by to see what we were up to*

    Weezy Jefferson – x25 (done in reverse from stated direction) from 10 degrees to 90, legs up on 3 count, down on 1

    Van Goghda – x25 on your 6 with legs spread, sit up r hand to left foot, and flip flop (YHC’s poor brush-burned coccyx is still regretting doing this on concrete)

    Protractor – on your 6 with legs extended straight, raise or lower to Q’s called-out angle from10 degress to 90

    J Lo’s – x25 in chill cut plank, pivot hips to the ground side to side

    Panseys – x5 pull up and hold, then raise straightened legs to 90 degrees (or at least attempt to) then lower legs and back down

    Never Cross Dolleys – x25 Hello Dolleys with arms out in Iron Cross position

    T-Bombs – x25 (look for these very soon at a Saturday beat down near you!) start in crab position, 1 kick legs straight out, 2spread legs aprt, 3 bring them back together, 4 back to crab position

    And Finally…

    Steinls – 2 sets, 30 second plank, 30 second chill cut plank, 10 merkins, 5 IC r leg peter parker, mountain climber, parker peter, followed by l leg, 10 more merkins, then return to plank, rinse and repeat.

    COT

    Waterpik did us the honor of leading us out in prayer

    As we were spending so much time facing up, the PAX observed our visitor the barn owl stealthily perched on a rafter, hunting dragonflies that had trapped themselves under the ceiling thinking they’re freedom awaited them at the source of the daylight now streaming through the translucent skylights. She would swoop up and abscond with a crunchy morsel to devour in a near by tree. Repeatedly, she kept coming back to the buffet.

    2 lessons dawned on YHC watching this play out:

    1, Don’t necessarily follow the light, it can sometimes be an illusion (all that glitters is not gold)

    2, If you want to catch fish, go where the fish are.

  • Run 4 Fun, But Hatin’ On the Core

    After a 4:45am distress beacon from the “Beast Master of Bear Crawls”, YHC was prepared to put forth his 2 cents into the round robin collection basket this gloom. Upon arriving to desolation, however, the possibility of a solo run on account of a drip drop or 2 seemed distinct. But a random shadow, that happened to be carrying an American flag, chased away any chance of that. As Shooter stepped into the light, Waterpik rolled up. And before we realized the mumble-chatter had taken us slightly over start time, Cowbell arrived to round out the PAX of scramblers.

    WARMORAMA

    Shooter started us off with x15 IC:

    Toe Touches

    Windmills

    Torso Twists

    Lunge Walk to Pik’s car, and away we went!

    As tends to happen on Thursday, the PAX paired off with YHC/Cowbell and Shooter/Waterpik.

    City Hall Scramble

    When the PAX reassembled at the shovel flags, YHC lead us to the workout equipment where each man, 1 at a time, did a set of 10 pull ups, 10 knee ups, and 10 reverse leg lifts. Meanwhile, as the rest were doing there best Shooter (aka Sweat Angel) impression, they also did OYO 100 LBCs, 100 Freddy Mercurys then plank until all had finished their sets.

    Cowbell wrapped it up by leading us in x20 IC:

    Putins

    Crunchy Frogs

    Flutter Kicks

    DEATH BY CORE WORK!!!

    COT

    YHC prayed us out, as Waterpik prepared to send 2 of 5 off to dance camp, Cowebell endeavored to stare down Invest 91-L on a Florida fishing expedition, and Shooter, always being Shooter, helped an overheated and slightly dehydrated brother over to the water fountain.

    We look forward to Bubba’s long awaited Q at the Lakefront saturday!

    SYITG

  • The Bear Necessities (Song)

    Look for the bear necessities
    The simple bear necessities
    Forget about your whining and your strife
    I mean the bear necessities
    Old Grundy’s evil recipes
    That brings the bear necessities to life

    Wherever I wander, wherever I roam
    I couldn’t be fonder, of my F3 bro’s
    The PAX as fussy as can be
    And to think it’s all because of me
    When they looked into the groupme chats
    And took a glance at the glove demands
    Then said, maybe I’ll fartsack this too…

    The bear necessities of life will come find you
    They’ll come find you! (Looking at you EIEI)

    Look for the bear necessities
    The “simple” bear necessities
    500 yards of bear crawls will suffice
    I mean the bear necessities
    Then after we can rest at ease
    With just the bear necessities of life. (Coffee and F2)
    With just those bear necessities of life!!!

    Hope you enjoyed the song! I’ll be releasing an album of all of my F3 hits coming this Fall.

    YHC thought that all of us needed a good reminder of just how hard a Saturday F3 beatdown could be. Those 15 extra minutes can be absolutely brutal. We always need that reminder.

    With that in mind, this beatdown was going to bring a pain that will never be forgotten.

    #NeverForget

    Warmup

    SSH 20 IC
    Seal Jacks 20 IC
    Shoulder Series
    Carolina Dry Docks 10 IC

    Mosey to the open field for the main event.

    THE THANG

    FIVE ROUNDS:
    20x SQUAT JUMPS
    50 YARD BEAR CRAWL

    Before we moved onto the next set of crawls we hit core with some Reverse Manny Crunches and LBCs.

    FOUR ROUNDS:
    20x SPLIT JUMP each side (sister mary catherines)
    40 YARD BEAR CRAWL

    THREE ROUNDS:
    20x BURPEE
    30 YARD BEAR CRAWL

    We formed two lines and staggered back indian run style to the flag. After we got back, an excellent display of what F3 is all about occurred with many men going back to leave no F3 man behind.

    We circled up and counted off and Butt Splice prayed us out.

    I couldn’t be more proud to be a part of this group of the highest quality men and to be pushed beyond what I believe is possible. It’s an absolute honor to be able to lead you men any opportunity I get.

    Until next time (after I’ve recovered from this one…)

    Grundy

  • Like a VQ

    PAX arrived at Granny’s, weather warm, shovel flag limp in the breezeless gloom. Much talk of aching trapezius on account of @grundy’s Bearcrawlapalooza. Pik reminded The PAX of YHC’s much celebrated lack of attendance of late by suggesting that this was YHC’s VQ. You know, I’ve always thought that the subject of Madonna’s “Like A Virgin” wasn’t really a virgin. I mean, if she was really a virgin, the song woulda just been called “Virgin”. But she wasn’t a virgin, she was just LIKE a virgin. It was kinda the same thing for my Q today.

    Warmateria

    • SSH x 25 IC
    • Seal Jacks x 20 IC
    • Imperial Walkers x 15 IC
    • ??? x 10 IC
    • Burpees x 5

    Thangateria

    BLIMPS – up the trailhead stairs and back between exercises

    Head to bus stop for:

    • Freak Nasties x 25 IC
    • Stepups x 20 each leg
    • Irkins x 15 IC
    • Box Jumps x 10
    • Inclined Shoulder Taps x 5 IC

    Amphitheater stage for Jack Webbs, 1 to 4 ratio merkins to invisible arm presses

    Next up was a failed attempt at a Movie Quote Plank/Merkin Wave. PAX circled up in plank position, went around circle, each PAX had to quote any line from Hunt for Red October, Ghostbusters, Tombstone, Goodfellas, or Big Lebowski. Cowbell has not seen any movies, ever, so the instructions were modified for him. He just had to say any complete sentence. Punishment was 5 merkins. Let’s just say this din’t work too well and leave it at that. YHC was just trying to inject a little fun, but these men are all business. Winner goes to Zoolander (or was it Waterpik??) with: “Ghostbustas, whaddaya want?!?”

    Back to amphitheater for a quick series of 6’s: 1 box jump on wooden platform, down the “hill” hop up on stage and 5 merks, etc etc.

    Back to flag for more than 7 minutes of mary:

    • LBC x 30 IC
    • 5 burpees (PAX experienced shock and awe.)
    • Crunchy Frogs x 20 IC
    • Freddie Mercury x 15 IC
    • 5 burpees (More shock and awe. At this point, someone shoulda said “This aggression will not stand, man.” Missed opportunity men, missed opportunity.)
    • Fondas each leg x 20 IC (with the pulse)
    • Nolan Ryan’s each side x 10 IC

    Countateria, Prayerateria

    Thanks for posting guys. nice to see seven at Granny’s!

    Touched for the very first time,

    Ei

    ((The product you have come to know and love, EiEi, has been re-branded as EchoIndia. You will still experience the same great taste, customer service, and award winning poetry. All shenanigans, shameless attempts at wit, and continual hazing of Chewy will remain the same. We have simply refreshed the logo and user interface to bring you a more visceral (yet still unsatisfying) experience. Please text all complaints directly to Chewy’s cell phone. Your complaint will be addressed in a manner commensurate with Chewy’s level of cell-phone expertise/acumen.))

  • Interval Training at the Marsh

    Emerging from the darkness were Cowbell and Shooter and it was time to get underway. College baseball chatter filled the humid air in the gloom at the Milestone March as the PAX converged- ready to get the week started with a beatdown.

    Cowbell reported he bolted off to Oxford, MS this weekend to catch his Ole Miss Rebels in action, and YHC and Shooter had been following the LSU Tigers in their quest for a return trip to the Super regionals, and hopefully, Omaha, for the College World Series.

    After a brief warmup consisting of Arm Circles (forward and reverse, softball, beachball), YHC led the PAX over to the playground equipment for a quick set of 10 pull-ups.

    Next, mosey to Lakefront, to the corner of Lakeshore Dr. and Marigny St for a set of 5 timed runs around the track at Maringy St on 2 minutes time. Each lap took about 1:20, so we had about 40 secs rest in between each lap.

    Next, we hit the stairs at Rips for some up and overs. One man goes up and over, while the F3 bros on the ground do some work… (merkins, jump overs, squats, Hello Dollies, Flutter Kicks, Calf Raises).

    Let’s head to the seawall for some Derkins, Freak Nasties, Box Jumps.

    With about 5 minutes to spare, YHC led the PAX back to the Marsh for count off, COT. YHC prayed us out. Thanks guys for empyting the tanks with me this morning and pushing me to become better in the process. I am always appreciative of the opportunity to lead this inspirational group of men.

  • Pre-thang to Northshore’s first 2 a day!!

    7 PAX converged on the Scramble this Gloom preparing for their first experience with a 2 day. Cowbell will be introducing an evening Q occurring at the Mandeville Lakefront for 6 followed by some F2 at the Beach house.. YHC had considered doing some interval training, however many have come to appreciate the routine of our 5k Scramble, so no reason to break with the norm.

    Warmup

    10 IC Imperial Squats Walkers, 10 IC Toe Touches, 10 IC Windmills, 20 IC SSH, 10 IC alternating lunges..

    Thang

    Took to the streets of Mandeville with the PAX staying together for the first 1/4 mile or so till we crossed East Causeway approach. After crossing a couple of different groups formed. The “Gazelles” Steve, Garfield and Cowbell jumped out to set the pace. Followed by Zoolander and Chewy with Water Pik and the Q not far behind.. Hats off to Water Pik for pacing with the all to familiar lagging YHC, as we chattered along catching up on conversations we hadn’t shared in some time..

    PAX all finished with respectable times ranging from 8-9 mins. Finished out with a series of exercises mostly performed on our 6 or reversed.. 2 30 sec holds of mission impossibles, 2 rounds of scorpion kicks 10 IC, 10 IC Wife pleasers, 10 IC one legged wife pleasers, 20 IC Flutter kicks, 10 IC Hello Dollies, 10 IC Heels to heaven and finishing with 20 IC LBCs…

    Appreciate the post F3 brethren..

    Count, Announce, COT

    YHC closed PAX out!!

    Till our 2nd meeting of the day 👊🏻💪🏻✌🏻!!

  • First at the Marsh for ole EiEi Oh? Literally/Figuratively

    YHC arrived at the Marsh to the sights of an unfamiliar truck.. As I exited, so did one EiEi now that’s a pleasant surprise but certainly a welcomed one.. Then the likes of another arrival not seen in sometime with Pelican pulling in as Steve and Bushwacker make there way to center court.. Of course the Marsh would not be complete without the pillar of Monday posts Water Pik rolling in right on time.. We circle up at center court to warmup for our “Marsh 500” on this heavy humid Gloom.. Not sure of the track temperatures but most of the PAX would soon be cooling things down with much perspiration as we embark down Lamarque street..

    Warmup

    15 IC Toe Touches

    10 IC Good Mornings

    15 IC Windmills

    10 IC Arm circles forward/reverse

    15 IC SSH

    Thang

    Assembled on Lamarque for the first bit of instruction. Simple Mosey to the first cross street for our 1st of only 5 exercises.. 20 8 count body builders OYO, as the YHC knew that he would not be able to maintain an accurate count as we progressed down Lamarque. Corner 2 20 8 count body builders, 25 Merkins. Moseyed on to our next block 20 8 count body builders, 25 Merkins, 34 Squats. By this point Q was beginning to wonder what possessed him to elect 8 count body builders as one of the exercises, but then Bushwhacker noticed the Ragnar t-shirt YHC was wearing which states “It’s not crazy if we all are doing it!” On to the fourth corner for 20 8 count body builders, 25 Merkins, 33 Squats, 50 Plank Jacks.. Arrived on the 5th corner at Lakeshore and Lamarque for completion. 20 8 count body builders, 25 Merkins, 33 Squats, 50 Plank Jacks and 100 LBCs.. By this point the objective of the PAX is to just complete in whatever order necessary or as we like to say modify to your abilities… PAX began some mumble chatter of a possible Uber pickup, which made the YHC feel as though he had delivered a quality product for a great price… “Marsh 500” complete 5 corners, 5 exercises and 500 Total reps.. Moseyed our 1/2 mile return to the court arriving with 2 mins to spare for a chill cut Plank followed by 10 IC J-lows..

    Glad to have all you men post this Gloom, especially EIEI. Looking forward to seeing you at other AO’s as well 👊🏻!!

    count, announce, COT

    👏🏻👏🏻 to EIEI for closing us in prayer!!

    Always appreciate the Gloom with you brethren of F3!!

    👍🏻👊🏻✌🏻 til the next Gloom!!

  • Fuzzy Balls

    22 PAX strong on the Mandeville Lakefront. 23 if you count Brat who joined us for a little foreplay as he works his way off injured reserve. Brat, an officer with the NOPD, injured himself successfully tackling and arresting a bad guy. The PAX’s consensus is that he should use a Tazer next time Indiana Jones style or perhaps transfer to a Northshore police agency where a polite request to stop, issued with an English accent, is all that is required to apprehend a criminal.

    Kicked things off with warmup of seal jacks, toe touches, SSHs, imperial walkers, merkins, and Jane Fondas. We then divided into three teams, and YHC retrieved his bag and revealed his fuzzy balls.

    Each team received a fuzzy tennis ball (yes, YHC had three) and instructions to race with it about a half mile west along the Lakefront to the Shaft. To begin, there were only three rules: first, you cannot run if you are holding the ball; second, no pass backs-you cannot receive a pass back from the man you just passed to; and third, the entire team had to stop dead and perform five burpees every time the ball touched the ground before proceeding. Then Cowbell whipped a legal pad out of his briefcase and starting asking questions and for clarification on a few items so we ended up with a few more rules. No wonder you guys don’t get anything done on the Southshore.

    Circled up upon arrival at the Shaft for T merkins and alternating Supermans..

    Back to the races with another tennis ball sprint further westward along the Lakefront to the playground where we circled up for prisoner squats, hand release merkins and crab cakes.

    Raced back eastward with our fuzzy balls to the Shaft for a third COP consisting of a merkin wave, lunges, Supermans, arm circles, overhead hand claps, and air presses.

    One final race back to the shovel flag, wrapping things up with some Mary…single leg raises, scuba Steves and a 60 second plank.

    Countorama, nameorama and Phoenix prayed us out on the way to the coffeeteria.

    Thanks for letting me lead, guys, and thanks for competing so earnestly in the silly tennis ball game.

  • Mother’s Day Hangover

    Never has the PAX been greeted by a larger amount of refuse at the Marsh. Obviously, it was a raucous affair for mother’s day at the park. As YHC was going about the all too routine affair of picking up the AO, Shooter pulled up and slowly ambled from is sleek ans sporty Honda Fit. Waterpik trundled up in his reliable SUV shortly thereafter. And just when we thought the roster had settled at three, the n0w-familiar truck of Cowbell illuminated the court with its headlights. Having just signed up the previous day, QIC navigated his way through the mist of hesitation that lay at the foot of the unpropitious beat down his slightly demented imagination had conjured up. (It was worse than it sounds…)

    WARM

    x15 IC:

    Toe Touches

    Cherry Pickers

    Air Presses

    Arm Circles (10 F, 10 R)

    High Knees

    Butt Kicks

    THANG

    At the corner of Lamarque and Livingston, the PAX dropped for 10 Merkins IC. Then we did another 10 Merkins IC. We followed that up with yet another 10 Merkins IC. That abuse continued until 5 sets were complete, at which time we mosied southbound to the corner of Lamarque and Monroe. There, we did the same set count with Squats. Upon completion, the jolly band of brothers skipped back to the previous corner, and proceeded to rinse and repeat. Heeding Cowbell’s mention of Q’s core prowess, it was off to center court for:

    MARY

    50 LBCs

    40 Freddy Mercury’s

    30 Putins

    20 Hello Dolly’s

    10 LMCs

    20 Heal Pulses

    30 Flutter Kicks

    40 100s

    50 Heal Taps (or Penguins)

    COT

    Waterpik prayed us us out, and Shooter welcomed Cowbell to his 1st visit to the Marsh and surprised us all with a new batch of hid very own beef jerky! Eat your heart out Steve and Captain Sparkles!!!!

  • Raise Your Hand if You’re Steve

    YHC walked up to a healthy group of scramblers with words of salutation dripping from his already blustering pie hole. Never mind the fact that the thus-far gathered PAX were in the middle of a round of mumble chatter that caused looks of contemplative concern on most of their countenances. But more on that later…

    WARM O RAMA

    With a recent BB trend in mind, QIC lead the Pax in a random smattering Air Presses (my bad), High Knees, Butt Kicks, Torso Twists, Calf Raises and Slow Squats before High Skipping about 10 yards. Then away we went!

    THANG

    So, apparently, Steve has been battling a muscle receptor issue which was hindering his ability to straighten his arms. YHC has dealt with something similar in the past so he can empathize. However, this particular handicap made for a multiple-comment worthy running form as the scramblers scrambled along their scramble-licious route.

    T claps to the scramblers as a group, who have increased their average pace from around 9:30/mile last year to 8:30/mile now.

    MARY

    With our war torn compatriot in mind, Q wrapped things up with exercises modified to either lay flat on the back or tummy, including such bastardized favorites as Armless Freddy Mercurys, Hello Dollys, Rosalitas, Pumping Leg Presses, Circle O Superman, and Scorpion Kicks.

    COT

    Chewy prayed us out….

    Once again, F3’s resident physical therapist super hero, and the REAL reason we all post at the Scramble, Chewy was on the job. He got to polkin’ and prodin’ the Hobester, and after tricking a few of those muscle receptors, the arms were as straight as an arrow (though a bit sore).

    Guys, thanks for waking up at the butt crack of dawn and scrambling through the edge of Hades’ humidity to push yourselves and your F3 brothers.