F3 New Orleans

Tag: Waterpik

  • 2 is Company

    The Marsh has been relatively quiet lately, and yesterday was no exception. There were no transients, very little trash. Betting on a light turnout, YHC took a page from Chewy’s book by bringing the jump rope to the beatdown.

    After a brief warm up of SSHs, Arm Circles, HKs and BKs, we headed over to the monkey bars for 2 sets of pull ups x 20. Partner 1 does 20 pull ups and P2 spots P1, as necessary. Rinse and Repeat.

    Mosey back to the court to jump rope. P1 does an exercise (Merkins, 100s) while P2 does 100 reps with the jump rope.

    Finish up with 4 corners: each block stop for a quick exercise. 10 Burpees, 30 Merkins, Crunchy Frogs, Sprints, Putins, Bulgarian Split Squats.

    YHC prayed us out.

    Thanks, Steve, for joining me in the Gloom.

    SYITG.

    Pik

  • Three’s Company…Plus an 80lb Ball of Concrete

    Arriving a little early to tackle what would most certainly be an unfortunately large amount of litter waiting at the Marsh, YHC was also greeted by an itinerant millennial hanging out. We exchanged a few pleasantries and he was extended a beat down invite before Shooter and Pik simultaneously rolled up.

    WARMUP

    All x15 IC:

    SSH

    Toe Touches

    High Knees

    Slow Squats

    Cherry Pickers

    Windmills

    THANG

    In homage to our IR Marsh regular Coconuts, the PAX hit the intersection for 10 burpees every minute on the minute for 5 minutes, followed by a run 1 block south down Lamarque and back. Next was 20 squats in the same fashion plus the run.

    Lurking in the shadows behind the basketball goal waiting for an opportune time to make a startling appearance was one of Mathlete’s 80lb atlas balls from a Saturday beat down several months back. Round 1: while one man did ball rolling suicides, the other 2 planked. Round 2: zig zag rolling from one post to the next and back while non-rollers did LBCs. Round 3: ball carrying suicides while the others did cherry pickers.

    COT

    Q prayed us out, overwhelmed by the example of challenges displayed by our visitor, and grateful for the blessings of tenacity, determination in the face of adversity, and the support that we all give and receive every day.

    Thank you, gents, for giving me another chance to grow in my leadership!

  • Uniformed celebrity sightings at the Scramble!!

    5 PAX converged on the Scramble to post before the rain showers arrived.. YHC noticed Water pik already under the lamp post as I emerged from the park.. With no vehicle in sight Q realizing Water Pik had gotten in a little pre thang by running from home.. Garfield emerged from the darkness as Zoolander turned the corner and rolled in. With chatter bouncing around as each PAX joined, the time to begin quickly arrived but headlights rounding the bend revealed the Scramble would add yet another PAX in Chewy as he waited for him to join in…

    Warmup

    10 IC Imperial Squats

    15 IC Toe Touches

    10 IC Scorpion kicks (Garfield fav)

    15 IC Windmills

    Alternating lunge walk 30 yards to Zoolander’s car..

    Thang

    PAX began our Mosey down the standard ole Mandeville Route quickly establishing 2 different paced groups.. With Water Pik, Garfield and Zoolander pacing out front.. YHC and Chewy pulled the 6 with some great chatter along the way.. Returned to the AO for playground work with each PAX cycling through 10 pull-ups while the rest of us completed little Manny crunches OYO. 10 IC Freak nasties as each man completed Flutter kicks. Closed with Plank hold, left/right arm high as our Celebrity uniformed Captain Sparkles rolled in to make a down painment of different sorts..

    Count, announce, COT

    Appreciation to Zoolander closing the PAX with prayers to the sky Q!!

    Always enjoy the Gloom with you men 👍🏻👊🏻✌🏻 Till the next Gloom!!

  • Dropping Like Flies

    Small crew at Granny’s House this morning.  With Coconuts on IR, Ringo beachside until the fall, Bushwacker taking on a Spring Break adventure (or at least attempting to), and Chewy… wait, where has Chewy been? … Well, anyway, it was up to Shooter, Pik and YHC to hold down the fort.  And Pik, relieved of carpool duty this morning, pulled a Shooter and ran to the AO, so his warm up was accounted for.  But there’s a format to this thing and by golly we’re sticking to it.  Soooo…

    Warmorama: Arm circles (forward & back), SSH, toe touches, IW’s, seal jacks, and butt kicks, all at or around 20x IC.

    The Thang:

    Mosey to the tunnel but, en route and surrounded by the darkness of Granny’s woods and a few lone fireflies, YHC decided to stop for an impromptu minute-and-a-half plank.  This hopefully gave us some time to take in our quiet surroundings, think about the day to come, and contemplate just how insane that running crew would find us if they happened upon us huddled on the pavement in the middle of the pitch black woods.  But alas, a minute and a half passes and not a soul in sight.

    Onward to the tunnel, and once at the base, we started a Burpback Mountain (one pair running backwards up the ramp while the other starts the burpee count), up to a cumulative x60 burpees.

    Having got what we came for, we head back through the woods to the bus stop.  Is this even a bus stop?  I’ve never actually caught a bus at this location, and I live on this street.  Either way, it’s been money well spent for our crew, and we stop for some derkins, step ups, hip slappers (legs up on the benches), Bulgarians, jump overs, and freak nasties.  All about 15x IC.

    Next up, an AMRAP routine at one end of the corridor: merkins x5, squats x10, wide-armed merkins x15, LBC’s x20, then run the corridor, up the stairs and back down, sprint 100% to the start to rinse and repeat.  After YHC’s arms couldn’t muster another round of wide-armed merks, I called it and we moved on to a true 6-minute Mary.  

    It must’ve been a while since YHC has done a full 6 minutes of Mary because this one seemed to last an eternity.  PAX knocked out crunchy frogs, Putins, flutter kicks, leg raises, 100’s, and LBC’s (all around x15-20 IC) before calling it for the COT, where we discussed Wacker’s status as the CSAUP king and then Pik prayed us out. Thank you men for the post, the push, the lead – nothing beats starting the day with guys like you two.

  • We Interupt Your Regularly Scheduled Beat Down for Some YOGA

    As YHC laid his head down last night, he thought about why, after getting 12ish hours of sleep in the last 85, along with running almost 17 trail miles of sweet Georgia terrain topped off with more liquor than he had consumed in the entire last year, he was going to wake up in the 4 O’clock hour. To put it simply, he can’t get enough of F3!

    That being said, this would not be any old beat down. Those in need go for restorative yoga indeed!

    WARMORAMA

    With supportive Steve handling technical difficulties, we started with some nice N easy…

    Toe Touches

    Abe Vigodas

    Imperial Walkers

    THANG

    Down Dog picked a million-in-one time to be glitchy, so with the other technical difficulties handled, it was You Tube to the rescue. Our 40 minute yoga session was lead by an attractive , soft-spoken, slave mistress and torturess. With no mats, the tough PAX really took it on the knees! Still it was just what the doctor ordered, and we closed with set of slooooow Toe Touches.

    COT

    Q prayed us out with all the thanks and appreciation that we who are so blessed should have. Thanks, guys, for showing up and ,especially Pik, for not walking away shaking his head, at the mention of a yoga-ful beat down.

    And speaking of Pik, T-claps to the leader of the Northshore H8 for running a charity 5k at a blistering sub-8 minute pace this weekend! (just because he felt like it)


  • Garfield’s Lucky Dog Stand

    With most of the regulars departing for the ATL, YHC didnt know how many men would post at the Mandeville City Hall for the weekly Scramble. It didnt take long to figure it out as Garfield and The Hammer beat me to the AO and were ready to run.

    After a brief warmup of SSHs, HKs, BKs, we hit the streets for our weekly 5k, running along Sunset Point, which may soon be a construction zone for the upcoming Port Marigny project. Speaking of Port Marigny, Garfield said if the plans include building a hotel, he’s retiring from AT&T, getting a job there, and getting us all FREE rooms. Or…… he might set up a Lucky Dog stand and sell hotdogs on the water. Be sure to ask him about that!

    Hit the workout equipment for some pull ups, merkins, hanging leg tucks and close out with some Mary and some Chill Cut planks.

    count off, COT and YHC prayed us out.

    Have a good rest of the week, guys! Thanks for following my lead this morning.

  • We all need a substitute from time to time!

    With the Ragnar approaching and the ever friendly Waterpik willing to substitute the YHCs future Thursday Q, it only felt proper to fill an empty Q list on short notice.. YHC arose to a surprise text from a once regular posting Backdraft stating he was on the way.. He deserves many T 👏🏻👏🏻 for the commitment it takes to rise much earlier and embrace a 30 min commute to the AO for a beatdown with his F3 brethren who was part of the EH some 2 years ago at the Mothership. Now with all that said let’s get to it!!

    Warmup

    15 IC Windmills, 15 IC Toe Touches, 10 IC Good Mornings, 10 IC Smurf jacks, 15 IC Butt kicks and finished with Donkey kickoffs IC 5 count with 3 separate 5, 10 and 15 second holds in between. Q has found a new one he likes and intends to improve on moving forward..

    Thang

    Moseyed to the tunnel for BLIMPS. Completed series on the Southside then journeyed to the Northside for a R/R. Next up two men did LBCs while the lone amigo moseyed down to the flat and sprinted across then reversed backpedaling up the other with a flapjack back. Each man completed and then we did flutter kicks while each man cycled through a long suicide down and back up… Moseyed back to the Trailhead for the Stairway to 7 and finished up with 3 min of Mary consisting of Chillcut blank for a min hold, into Rosalitas 10IC, Hello Dollies 10IC and Abe Vigodas 10IC..

    Count, announce, COT

    YHC led us out with gratitude to the Sky Q!!

    Appreciate the opportunity to lead and see you guys at the next Gloom 👍🏻👊🏻✌🏻!!!

  • Ragnar Ready

    Mother Nature cooperated for our weekly appearance at the Milestone Marsh at 0500. Rain was in the forecast, but today, we must have been livin’ right because all was dry (except the streets). Yes, it was very gloomy and damp, but for F3 Northshore, our best work is always done in the gloom.

    With the much awaited and anticipated Ragnar Relay less than a week away, Bushwacker and his men are continuing preparations before departing for the Atlanta area at the end of the week. Best of luck, guys! I know you will make us proud.

    Warmarama

    SSH, Imperial Walkers, Toe Touches, Arm Circles, all IC x 15.

    Thang

    Mosey down Marigny St. to the Lakefront. At each intersection, the PAX stopped to do some exercises. To name a few: Flutter Kicks, Hello Dollies, Imperial Walker Squats, Groiners, Burpos, Al Gore’s, Jumpsquats, Calf Raises, Leg Raises, Merkins (start at 10, ascend by 5 @ each intersection).

    The PAX then headed over to Rips for some up and overs, while the men on the ground did some Rocky Balboa’s, Jump overs, SSHs.

    Mosey back to the Marsh just in time to close out w/ count off, Namorama, COT and thanks to Steve for praying us out.

    Thanks, guys, for committing to post even though the forecast looked bleak as late as last night. Thanks for letting me lead you today as you prepare for the Ragnar.

  • Northshore Convergence – 3 Year Anniversary

    We all come to F3 as individuals, men with our own past and our own unique stories.  But we all share one very similar story, which is the story of our first post to an F3 beatdown.  This story usually involves a little fear, a lot of pain, and in some cases, a splash of merlot.  My story took place at Grandmother’s House (before it had a name), and I can be honest and say it was filled with trepidation: Will I be able to make it through this?  What if I don’t like some of these guys?  Are they going to ask me to lead part of it?  And why the heck am I up so damn early???

    Everyone knows how the story goes – YHC was accepted but quickly pushed to be a better man in all aspects. That impact – an effect felt on all F3 brothers – is what we came together to celebrate on the Lakefront today. F3 has now been thriving and changing men on the Northshore for three years now.

    A few lucky Southshore men arrived early, unaware they’d get roped into a 2 mile pre-thang. Back at the flags (four flags this morning), YHC gave a quick welcome and disclaimer, and we got this thing started:

    Warmorama:

    Three years, three sets of 8-count bodybuilders.  Founding year 2016, so 16 reps of each.  Sprinkled some standard warm-ups in between:

    • 8-count bodybuilders x16 IC
    • SSH, IW’s x20 IC
    • 8-count bodybuilders x16 IC
    • Toe Touches, Windmills x20 IC
    • 8-count bodybuilders x16 IC

    The Thang:

    3 Stations for 3 Years: Every Man Leads

    Leadership is one of the skills F3 hones that YHC is most thankful for. It’s also the thing YHC was most uncomfortable with those first few weeks. These stations were meant to honor the leadership impact that F3 spreads.

    The PAX was split into three groups, with three leaders picked for an impromptu lead at each station. The leader got two minutes to come up with a routine while the rest of the PAX circled up for Peter Parkers x15 IC, Shoulder Taps x15 IC, and Merkins x15 OYO.

    If memory serves, here’s what each leader had us performing:

    Station 1: The Gazebo, led by Sparky Time

    Freak Nasties x10 IC, Step Ups x10 IC (each leg), Squats x10 IC, repeat.

    Station 2: East Swingset Pad, led by Jose 10k

    Squats x10 IC, Jane Fondas x10 IC (each leg), Lunges x10 IC, Monkey Humpers x10 IC.

    Station 3: West Swingset Pad, led by Russo

    Little Manny Crunches x10 IC, Six-Inch Exercise x10 IC, Crunchy Frogs x10 IC. (Pretty sure there was something else in there….)

    Mental and Physical Toughness with Fracsac

    Next up, the baton was passed to Fracsac for a little taste of the Southshore. He told us of his recent Spartan Race with Triple Shift, how challenging it was, and how F3 had prepared him both mentally and physically.  So this next pearl would exemplify both. 

    The physical part was an Indian Run (PAX split into 2 groups), where the man sprinting to the front would yell out an exercise, the PAX would quickly disperse and perform 5 of said exercise (burpees, jump squats, derkins, one-armed merkins, to name a few) before getting back in line and continuing the run.  Halfway through we were stopped for the mental exercise: perform 21 SSH’s, with only the first 10 called out in cadence.  If one man fails to halt at exactly 21, there was a penalty of 30 burpees.  After some mumble chatter about who’s cadence was the correct cadence, we all performed the penalty burpees. The Indian run then headed in the opposite direction, with the same mental exercise waiting at the end of the line – this time 17 SSH and only 6 called in cadence.  Another failure and another 20 burpees were in order.

    Team Races: Pushing Each Other Forward

    YHC took the final pearl with some competitive team exercises. This section was cut short due to time, so we did one quick hopscotch race: the original three teams lined up in plank position, with the last man rising to bunny hop over the rest of his team, and then drop back into plank position. Teams finished once their last man crossed the finish line – the infamous lakefront shaft.

    The two losing teams would need to do a penalty exercise, but the true winning team would never be known because there were some last-second shenanigans on all three teams as they neared the finish line. So we all performed the penalty together: the 8-count exercise known as Absolution.

    Mosey back to the flag, where Shooter led a very abbreviated Mary of planking before we called it.

    COT: Count-o-rama, name-o-rama, naming of an FNG (welcome Stockboy!) and Triple Shift led us in a prayer of thanks.

    Coffetería brought out a few of our injured brothers, with Butt Splice, The Manny, and Tanked Up joining us. T-claps to our Southshore brothers for making it across the pond to make this a true convergence, it wouldn’t be the same without you guys. And t-claps to all the guys who led today, it’s an honor to work beside you men. SYITG.

  • No Rain

    90% chance….whipping gusts….but no rain! No fishing or camping either, I might add (and you call yourselves Ragnarians).

    As expected, the reliant visages of Waterpik and Garfield greeted YHC as he rolled up. With another three amigo post apparently in store in store for the scramblers, it was a pleasant surprise to see Burgundy join us to give his recovering leg a little work.

    WARM UP

    Torso Twists x10

    Toe Touches x10

    Cherry Pickers x20

    Imperial Walkersx10

    High Knees x10

    Fire Hydrants x10 r/l

    Scorpion Kicks x10

    THANG

    The regular route was run, an we ran into the regular runners along the route. The 4 scramblers held together as the PAX all participated in the ramblings of early-morning mumble chatter. A slightly deceptive 8:41 was the pace, and as we returned to the flag, Burgundy exclaimed that there was no rain! “BOOM,” retorted Mother Nature!

    THANG PT2/Mary

    Inspired by both Shooter and Coconuts, Q had a mind to insert a plethora of burpees for the rest of the beatdown. However, 2 rounds of 10 burpees on the minute was all the painment Q decided to dish out. We did follow up with some calming stretches and some iso ab work.

    COT

    Burgundy lead us out with a familiar, yet always apropos theme of appreciation.

    While we saw no rain, we held no illusions as to the rest of the day. Gentlemen, enjoy this wet n wild Thursday!