F3 New Orleans

Tag: Waterpik

  • Krewe of F3!

    Is Mardi Gras the world’s longest-running, largest, free, annual, outdoor celebration? I’ll let the PAX chew on that for a while. In the meantime, there was no celebrating yet at the Mandeville City Hall Scramble as it was business as usual for the veteran PAX of F3 Northshore. Word has it there will be a Birthday Bash worthy of RESPECT, RESPECT on the Lakefront Saturday morning. For those looking for a good beatdown before heading out to the parades, be sure to post on the Mandeville Lakefront on Saturday to find out what’s in store! But back to the task at hand:

    YHC led the PAX through a brief warmup consisting of SSHs, HKs, BKs, WMs, and GMs, before departing for the weekly 5K jaunt on the traditional route through Old Mandeville and Sunset Point.

    Back at the Ranch, aka, the AO, we finished up with Merkins x 40 OYO, Flutter Kicks X 20 IC, Hello Dollies x 20 IC, and Imperial Walkers Squats x 20 IC.

    Nameorama, Countoff, and COT. Thanks to Coconuts for praying us out into the day!

    Moleskin: Best of luck and Best Wishes to Ringo who departs our company for a short time to the beaches of Florida’s panhandle.

    As always, thanks, men for inspiring me to try to become the best version of myself today and everyday. And, as was mentioned on the most recent episode of F3’s 43 feet podcast, thanks for helping me to increase my mental and physical toughness over the past 14 months. As a group, we are stronger than any one individual by influencing and inspiring one another and constantly pushing one another.

  • Welcoming a Substitute at the Scramble!!

    With fellow F3 brethren arriving equipped and ready to roll. YHC made it known that there would be a substitute teacher today. Ringo would be absent from class today and the Q was called upon to fill in on this mild and foggy Gloom too bring the PAX along this journey of learning.. So since we are always learning, YHC chose warmup exercises not to commonly used from the list provided in the Exicon…

    Warmup

    Toe Touches IC 10, Tabby Taps IC 10, Mantees, Annie IC 20 and Failure to Launch 5..

    Thang

    With 10 min to spare, Q decided to close the PAX out with some Restorative YOGA 🤔!! Oh yeah, the Substitute today was taking a pause from the normal tightening of muscles choosing to loosen instead.. Felt like the PAX welcomed the change of pace..

    Count, announce, COT

    Q prayed us out..

    Appreciate the PAX for following my lead and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Bear Crawl To Rips???

    Four PAX took the DRP (Daily Red Pill) and joined YHC at the Milestone Marsh For the first beatdown of the week yesterday. Yes, I’ve been listening to F3’s 43 feet podcast and this week’s episode was about the Daily Red Pill, which outlines a man’s first steps to getting right, or to accelerate fitness. Makes me wonder what’s wrong with me cuz I still aint right.

    YHC led the PAX through a brief warm up consisting of the following exercises (all IC x 10):

    Windmills, Imperial Walkers, High Knees, Butt Kicks, Arm Circles (forward and reverse), and Torso Twists.

    Thang:

    The theme of today’s beatdown was that the PAX would execute Bear Crawls instead of Moseying. The only exception was when we moseyed to and from the Lakefront.

    Bear Crawl to workout equipment:

    PAX does AMRAP timed set of merkins x 5 and pullups x 2 , alternating back and forth for 2 minutes.

    Next up, hang from overhead bars for 20 Leg Tucks OYO. Last, it was 5 jumping pullups. Bear Crawl out to the street.

    With Heart Rates near capacity, it was time for our only Mosey in the traditional sense–jog to the Lakefront.

    Wasting no time, the PAX quickly assembled on the Lakefront before we Bear Crawled to the seawall–20 Freak Nasties, 10 alternating step ups.

    Next the assembled PAX encountered the Bear himself…Bear Crawl to Rips!

    With Shoulders Burning and the collective posture of the PAX hunched over, each man worked through some up and overs at Rips, while the remaining group did 2 exercises: Rocky Balboas first, then, Squats.

    With 7 minutes to spare before the closing bell, it was time for a traditional Mosey back to the Milestone Marsh for some Mary: Freddy Mercuries X 25 IC.

    Thanks, Men of the Marsh, for following my lead (on all 4s)…Thanks for the camaraderie and for inspiring me to take the DRP more often than not over the last 13 months.

    Nameorama, COT. Thanks for Captain Core for praying us out!

    Pik

  • HardCORE in the Foggy Dew

    RunRangerRun is 50% complete, and according to northshore team 1 captain, Steve, we are in 7th place for runners nation-wide! The maverick machine, Amnesia, has taken sole ownership of team 2, and chugging along! With all of that in mind, YHC pulled in this gloom just in time to jump into the 2 mile pre-thang along with the other pre-thangers, as well as the pre-pre-thangers. With Butt Splice in the mix, there would indeed be a competitive pace man to chase.

    Related image

    The rest of the Saturday warriors were eagerly assembled in the hazy morning around the flag in anticipation of the beatdown in store for them. With the House of Steve under quarantine, Captain Core stepped in to cover Q.

    WARM O RAMA

    15xs IC:

    Cherry Pickers

    Arm Circles (forward 10/reverse 10)

    Imperial Walkers

    Torso Twists

    High Knees

    Slow Squats

    20 Merkins OYO

    THANG

    Mosied to the Gazebo for:

    20 Bay City Scissors – 8 count (horribly bungled in the case), with Flutter Kicks for 1-4 and Hello Dollys for 5-8

    Image result for bay city scissors

    25 Irkins on the sea wall

    20 more Bay City Scissor (thanks to Zoolander for selflessly pushing the PAX;)

    Mosied to the far side of the fountain for:

    Big Os – on the sea wall, with legs extended, swing legs in on O. IC 10 counter clockwise, 10 clockwise

    25 Dirkins

    Partner up for:

    While P1 runs to designated tree 25 yards or so away and back to switch out, P2 does cumulative: 1) 200 Chill Cut Peter Parkers 2) 200 Freddy Mercurys and 3) 200 Gas Pumps (legs extended and in for a crunch)

    25 Freak Nasties

    10 Burpees

    5 Burpees

    20 Merkins

    Mosied back to the gazebo for:

    Guantanamo – circle up on your 6, legs straight up. each man take s a turn to go around the circle pushing legs down, as each man brings them back to the sky. Today’s exercise just showed that guys can turn ANYTHING into a competition!

    20 Paddy Cake Merkins – Head to head, partners do simultaneous merkins and alternatingly slap hands

    Image result for paddy cake push ups

    Mosey back to the flag for:

    25 Ic:

    100s

    Putins

    Little Manny Crunches

    Monkey Crunches – in sit-up position, crunch and reach for the outside of your ankles

    30 seconds each of: Plank, Chill Cut, Mission Impossible, Chill Cut, Plank, 1 hand- right arm up, 1 hand – left hand up, Back Plank (Heeeey Baby!), Freddy Mercurys

    Tanked Up has the anticipation building for his F3 party on March 16th and 2nd-timer, Shrimp Boots prayed us out.

    Great job done by a hardCORE PAX , with much appreciation for following QICs lead. May your activities of daily be preformed more steadily with your freshly worked core.

    Image result for hardcore



  • NKOTB Valentine Run

    Image result for nkotb

    With no Shooter, Steve or Chewy, it was no “old guard” and all “new guard” (The Pelican being “mid-guard”?) on this chilly Valentine’s morning. With Ringo rolling in hot and a little late (but back to his customary F3 winter uniform), the PAX had warm ups already underway.

    20 IC:

    Toe Touches

    Imperial Walkers

    Torso Twists

    High Knees

    Abe Vigodas

    With RRR in mind, YHC had intended close to 5miles in the gloom, but given an odd assortment of excuses mixed with a dusting of miscommunication, while the route slightly altered, the distance remained the same.

    Coconuts and Garfield lead the pack, with Ringo and The Pelican covering the middle ground, and Waterpik and YHC pulling the caboose.

    With 10 minutes to Mary, we finished with: Downward Dog, Lizard Pose, Planks, Chill Cut Planks, Mission Impossible Planks, Right/Left Side Planks.

    Pelican prayed us out, and off we went to welcome the day! Thanks to Waterpik for hanging back with this stumbling fool, to Coconuts for swinging back for us mosiers, and to the PAX for following instruction, if not lead.

    I’m very impressed and proud of the new wave of consistency and leadership in F3 Northshore that has been built on the leadership and committment that each of us found already here when we were FNGs. I consider this group to be a valuable and integral part of my life, and the lives of its member. Always remember, WE are F3 Northshore. Without US, it does not exist.

  • Silence of the lambs!!!

    With Q considering a day of rest from running, I awoke to a message from Waterpic. He mentioned that if I was running to Grandmothers house he would join in along the way. That is all the YHC needed was the simple EH from Pic to silence those negative thoughts and hit the pavement. Besides RRR is only one month and the miles count toward a great organization.. Appreciate the EH and the accountability Pic.. We arrive at the AO with no movement in sight, shortly after Garfield rolls in primed and ready to go as always as the Pelican and Ringo emerge as well. Knowing the forecast to be calling for Thunderstorms throughout the day, Q figured we would see a sighting of Bushwacker. He monitors the weather like a young “Bob Breck” knowing all the details and patterns of southeast Louisiana, besides I also believe he gets tremendous joy out of making ridiculous post in fridged temps, Thunderstorms, high heat index, etc.. With the mumble chatter building YHC rallies the PAX to begin.

    Warmup

    All IC 15 Windmills, Mummy kicks, Toe Touches and Air presses. IC (10) straight arm, 45 degrees and 90 degrees.. Not sure if my geometry is accurate on that, but we will go with it..

    Thang

    Lindsey’s aka forties from the F3 list would be our first at the bus stop.. Exercise consists of 2 chosen movements always equaling a total of 40 subtracting 5 from the top and adding 5 to the bottom. YHC chose Merkins and Freak nasties. First set 30 Merkins followed by 10 Freak nasties. Second 25 and 15, Third 20/20, Fourth 15 and 25 and final 10 and 30. Although it’s only a 100 total of each the combination seemed to quickly silence the PAX. So much so that as we began our Mosey to the tunnel there was no chatter for nearly half a mile, then Ringo mentioned as long as he was ahead of Wacker he was good. To appreciate that comment one would have had to be there, no PAX wanted to be behind Wacker as he had earlier demonstrated that his previous days meal would not allow for him to keep the Silence so to speak.. Arrived to the tunnel where the PAX was instructed of our next routine. Quarter Pounder (add onions) except for you Wacker.. Broke into 2 teams of 3. Team 1 sprinted 25 yards and completed 25 Merkins returning back pedaling while Team 2 did Al Gores (reversed sequence), Team 1 50 yard sprint and 50 squats back pedaled while Team 2 held plank (reverse), Team 1 75 yard sprint 75 plank Jacks back pedaled while Team 2 did alternating lunges (reverse) and finally Team 1 100 yard sprint with 100 SSH while Team 2 did LBCs (reverse).. Moseyed back to AO with Garfield reminiscing of a Mickey Rork show and mentioning other moments from In Living color with Shhh NayNay and Jim Carey. Both scenes related to Silence that sometimes is broken without saying a word.. Arrived at the AO for a min of Mary low Flutter, high Flutter and Hello dollies..

    Count off, announcements (mentioning about the Ragnar in April), COT

    Pelican took the honors of praying us out!!!

    Appreciate the post gentleman and the accountability!!

    Till the next Gloom 👊🏻👍🏻✌🏻!!

    • Ass-Kickers at The Roadhouse

      A warmer 62 degrees and a light rain, as we met up at The Marsh. Shooter had the PAX impressed that he ran over 2 miles from home to our AO.

      Greetings and banter before warm ups. As WaterPik and Coconuts called me out as having “Starbucks Hands” I immediately regretting wearing gloves on this warmer morning.

      WarmORama: Good Mornings, Wind Mills, Toe Touches, Hill Billies, Imperial Walkers, Side Straddle Hops.

      Guided by the blue light of Pelican Pointe Car Wash, the PAX moseyed to Ruby’s Roadhouse for a change of scenery, and did the Escalator routine: 10 ASS-KICKERS, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges. As if Burpees aren’t hard enough, WaterPik showed up the group by starting his on a fire ant pile.

      Next PAX moseyed all the way down to the lakefront sea wall and did 20 each: Box Jumps, Merkins, Step-Ups, Derkins, Lunges, and Freak Nasties.

      Next PAX moseyed over to Rip’s on the Lake where we did “Stair Barrows.” PAX partnered up. Partner 1 held Partner 2’s legs while he did a wheel-barrow up the stairs and 10 derkins, then both PAX ran down the stairs, then flap-jacked. PAX who were waiting did Partner 1’s choice of exercise for each round consisting of: Squats, Freddy Mercury’s, Flutter Kicks, etc.

      PAX moseyed back to the basketball court. As we arrived, YHC was ready to dish out some MARY, but was quickly interrupted and told that time had expired. (Apparently YHC’s watch somehow fell back 5 minutes during the beatdown). Since many PAX are already doing xtra credit with RRR, we went right into Circle of Trust.

      Thanks Shooter for leading us in prayer, and for the tip about Boudin by Jamison.

      Thank you guys for the opportunity to lead.

    • The Extra Mile Is Never Crowded

      Unless, of course, you’re running in Old Mandeville, where there are always other running crews hitting the pavement before 0500.

      First off, t-claps to Coconuts for showing up with some reflective running schwag, instantly making the pax both safer and giving us that “seasoned runner” look (so that when the group of women doing a 6-minute pace passed us, they knew they were passing some serious men).

      Secondly, t-claps to Waterpik, who has posted to more than a few beatdowns while he rehabs his ankle.  He got YHC thinking this morning: would I show up if I couldn’t run?  Probably not.  Maybe the first week, but then the temptation of an extra hour of sleep (maybe 2 for an outta work hairdresser?) would be too much.  Pik leads by example and character like his is one of the biggest reasons why I’ve made F3 such an integral part of my life.

      The Thang: Once our new reflective bands had been properly secured, YHC warned the pax that we’d be skipping our usual warm-up in lieu of a little more distance: 4 miles rather than our usual 3.2.

      Today’s route:

      Back in time for a few flutters (30x IC) and a few merkins (20), before COT with Chewy praying us out.  Thanks for going the extra distance today guys, appreciate it!

    • Train like the opponent who beat you!!

      After watching the Patriots Tom Brady march into the history books with his 6th Super bowl victory, the Q as much as he didn’t want too, couldn’t help but tip his hat to this remarkable achievement… Now had the Black and Gold been in the big game, I can only imagine the outcome would have been different.. As if the big game weren’t enough our beloved Tigers Men’s basketball team were up ended by the Razorbacks over the weekend breaking a 10 game win streak and 18 game homestand at the Pmac.. Knowing how we were clearly robbed of the first opportunity, I remain optimistic as our local GOAT Brees stated, we still have a window with a team of young rising stars and will only get better from the No Call that caused our City to demonstrate in multiple Boycotts across the area.. Which leads to the 2nd and the motivation behind the beatdown at the Marsh on this humid Gloom.. Scrolling through the list of exercises YHC spotted the Nolan Richardson. For those not familiar he was the Razorbacks coach back in the day who took his team to a National Championship and a spot into the College Hall of Fame.. Not trying to give too much admiration to our opposition, I still felt the PAX needed to train like the program that recently ended our streak in the only sport of interest left to the Q until next football season.. Enough tutorial, let’s get after it.

      Warmup and Thang

      “Nolan Richardson”

      20 IC Windmills and 20 American Hammers, Mosey to stop sign and back.

      Take to the court for 6 partnered exercises consisted of 150 and 300 rep counts cumulative. P1 exercise while P2 backpedals half court jog forward backpedal full court jog forward alternating in and out.

      Round 1 150 Burpees and 300 Squats.

      Round 2 150 Big Boy sit-ups and 300 Arm circles

      Round 3 150 Merkins and 300 Imperial Walkers

      With inspiration from the Men’s health article Q picked up on the 6 mins of Mary shown in the article, with limited time had to call an audible till future post and only completed 24 sec of Little MANNY crunches, 24 sec of High scissors and 24 sec of Low scissors…

      Appreciation to Ringo, Steve and Water Pik Marsh staples for the post..

      Thanks to Water Pik for the COT pray out!!!

      Till the next Gloom 👊🏻💪🏻👍🏻✌🏻!!

    • NOLA No Call Beatdown – Northshore Edition

      It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

      Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

      Mosey….

      11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

      Mosey….

      With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

      1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
      2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
      3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
      4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
      5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

      Merkin Wave – with a twist

      All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

      Mosey …..

      Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

      Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

      Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

      Circle of Trust -Butt Splice prayed us out

      Great F2 at coffeterria afterwards.