F3 New Orleans

Tag: Waterpik

  • Social Scramble

    6 PAX posted at the Scramble on this Gloom. Weather in the low 70s and unfinished business (Bushwacker) would supply the motivation for the PAX to set out at a sprinters pace as we charted our course through Mandeville.

    Started out with a warmarama
    Alternating IC 10-15 Good mornings, Toe Touches, Windmills, Smurf Jacks and Butt kicks..

    As we departed and approached Messina Street the PAX dispersed into pairs. Bushwacker and Garfield quickly jumped out establishing a pace less desirable to some but motivating to all. Chewy and Burgundy filed in order of the second pairing and the Q and Waterpik took the caboose. Charted our standard course and returned to the AO with Wacker confirming an 8:11 pace. Q picked the Escalator from the site for completion with 10 to go.
    10 box jumps, 20 Burpees, 30 Merkins 40 Squats and 50 lunges..

    We all admired the new construction of the play ground equipment at the park and expressed the joy of our ever growing tax base put to great use..

    Circled back at the flag for Count off, announcements and COT..

    Q prayed us into the day..

    Good luck to Burgundy and Bushwacker this Sunday at the Northshore half as well as Captain Sparkles..

    Appreciate the lead

    👍🏻👊🏻✌🏻

  • Seemed like a good idea at the time…

    YHC had heard that both fall weather and EIEI had returned to the F3 Northshore, so naturally it felt like the right time to make an appearance.  And while neither of those turned out to be true (or were at the very least very premature), it was still a very welcome sight to see the regular crew roll into the Marsh this morning after such a long absence.

    Saturday’s New Orleans convergence marked YHC’s first beatdown in 4 months.  It felt great to be back even though, predictably, there were a few speed bumps: slightly off-cadence, misremembering exercises, and, of course, losing all arm strength about halfway through.  I could barely move the next morning.  Still, when I noticed an empty slot in the Q sign-up yesterday, it seemed like a brilliant idea that my (temporary) return to the Northshore should be marked by my very own Q.

    Brilliant idea indeed – until YHC got up this morning and still couldn’t quite bend over to tie my own shoes.  This beatdown would be a “do as the Q says, not as he does” type of event, with no comments on the Q’s form, please.

    Warm0rama: SSH, ISW, toe touches, windmills, high knees, butt kicks all at or around 20x IC.

    The Thang:

    My original thought was that this entire thing would be filled with AMRAP challenges, which would provide two things: a break from counting cadence that would give me (literal and much-needed) breathing room and also the ability to go at my own pace (again, much needed with this crew of hard-hitting Northshore men).  That didn’t last too long, but we did start with two AMRAP challenges:

    • 90 seconds of hanging knees-to-chest
    • 3 minutes of 8-count bodybuilders

    Somewhere in here, mid-bodybuilder, Bushwacker informs me that, if I didn’t already know, if I hadn’t been keeping up – the beatdowns have taken on a lighter, more playful vibe since the end of the summer… playing football, frisbee, etc.  Touché, Mr. Wacker.  As if 3 minutes of bodybuilders wasn’t fun for you.

    Next up, sprint the block to Marigny, winner foregoes the 20x IC shoulder taps that would follow.  (As expected, the winner – Pik – refused the special treatment and knocked out the shoulder taps with the rest of us.)  Sprint the next block to Girod, Peter Parkers, 20x IC.

    Then a mosey up to the Old Rail parking lot for a pub crawl: 1 derkin, bear crawl across to the opposite curb, 2 derkins, back, 3, and so on, up to a miserable 13.  YHC had done this one a while back in the pouring rain, and had somehow remembered it fondly.  Today it was just awful.  So I can’t really blame Shooter, who was ready to pitch in and book my flight back to L.A.

    Mosey back to the Marsh for some Mary: Leg Raises & Crunchy Frogs, Jane Fonda’s, pulses, heel to knees, all 20x IC.

    Countdown, announcements, and Garfield prayed us out.  Thanks guys for the warm welcome back.  I can’t tell you how much I appreciate being back around such a group of inspiring men.

  • Fast times at the City Hall Scramble

    CONDITIONS

    66°; 90% humidity; 7:00 AM sunrise

    DISCLAIMER

    YHC isn’t going to say that he forgot to deliver the disclaimer, but if any personal injury attorneys ask you, the assembled PAX definitely understood that he was a rank amateur and shouldn’t be trusted with workout advice.

    THE WARM UP

    Northshore Q’s have been doing so much cool stuff, that YHC wanted to blatantly copy everything he could.

    Assembled PAX warmed-up with a feeble imitation of Turbo’s dynamic warm-up routine with a focus on walking quad stretches and hip stretches.

    Wait until YHC’s kids teach him how to set up a spotify playlist and he can copy Grundy’s sweet tabata jams mix-tape.

    THE THANG

    The assembled PAX scrambled through their standard 5k route.  Tclaps to Garfield and Bushwhacker for pacing us.  Northshore PAX know that this is SOP for Garfield and the Whacker is rounding into race day shape for his upcoming half-marathon.

    YHC didn’t keep detailed mile splits, but feels confident that the PAX responded well to the cooler weather and clocked some fast times.

    THE THANG – Part 2

    After the 5K, we returned back to City Hall for some work.

    The Pelican Challenge

    The first item was introduced to Northshore PAX, by our amigo the Pelican, who himself stole it from the Army’s new combat fitness test.   YHC set the timer for two minutes and the assembled PAX cranked out as many hand-release merkins as possible before time expired.

    Next we did 20 4 count tabletops in cadence, because every day is leg day.

    Rock-Paper-Burpees

    Finally, the PAX finished with 5 rounds of “rochamburpee,” which the lexicon defines as a game of rock-paper-scissors with burpees at stake. YHC observed some next level strategery among the PAX.  Never go in against a Northshore PAX with burpees on the line.  #Strategery.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Round Robin Q at the Marsh

    With no one signed up on the Q Sheet, the Men at the Marsh huddled up and called an audible to a round robin Q to start the week off.  It was a true team effort!  And, apparently, unlike Saturday, there were no celebrities posting at the Marsh. However, there was some chatter about New Orleans’ most famous celebrity, Drew Brees.  Here’s to hoping Drew Brees’ record breaking evening goes as smoothly and as well orchestrated as our Round Robin Q on this Gloom.

    Warmup w/ me, the Pik, the Waterpik.

    SSH, WM, HK, BK, Arm Circles.  All IC, to 10.  It may have been 15, but who’s counting?

    Let’s get the party started:

    35 Merkins OYO

    Bear Crawl from one end of the court to the other.

    Back pedal from one end of court to the other.

    Bear Crawl again.

    Last, run 2 line drills.

    Next Up to Q was the Pelican.

    His idea…Mosey to the Lakefront, to Rips in particular for some Calf Raises.

    Each man does 5 Calf Raises on each step to the top, then jog back down the other side.

    Next, each man does one leg Calf Raises (3) up the steps, alternating feet along the way.  Jog down the other side.

    10 Derkins, then

    Mosey to seawall for some Freak Nasties, 20 IC.

    With 15 minutes left, Coconuts gets his turn to play Q for the day.

    Mosey back to Marsh for some SERIOUS WORK!

    Circle up at center court. Time’s almost up.

    Set of 30, broken into 3 individual, continuous exercises:

    10 high jumps (try to bring knees to chest), 10 squat jumps, 10 squats.  Rest for 1 minute, then rinse and repeat.

    Core Work/ Mary:

    20 Rower sit-ups OYO

    20 Freddy Mercuries IC

    Plank for 1 minute.

    Down Dog, then Geico (Lizard Pose), each side.

    COT, and Coconuts prayed us out.

    See yall in the Gloom! Go Saints!  Drew Brees is the Man!

     

     

     

     

  • The 41 Club!

    With some of the regulars MIA this morning at the Scramble, it was purely coincidental, but all 3 PAX posting in the Gloom had one thing in common-we are all 41 years of age.  And, yes, we all wish we ran as well as the other more noteworthy #41 common in these parts—Mr Alvin Kamara.  But the pace on our regular 5K through the streets of Old Mandeville was far slower than the pace at which Mr. Kamara has shredded NFL defenses during his first season and a half in the Black and Gold.

    Before we completed the routine 5K, we warmed up to the following cadences.

    SSH x 15

    GM x 15

    HK x 15

    BK x 15.

    Then after the 5K, we returned back to City Hall for some work…

    PLANK for 1 minute.

    REVERSE PLANK for 1 minute.

    25 ROWER SIT-UPS OYO

    25 MERKS OYO

    20 PUTINS IC

    20 FKs IC

    20 HELLO DOLLYS IC

    Next, we closed out with some Chewy inspired strecthing and YOGA.

    DOWN DOG

    GEICO

    AND THAT’S ALL FOLKS!

     

    COT, and YHC prayed us out!

    Thanks for following my lead, fellas. And thanks, as always, to F3 and its collection of brothers, for pushing me to greater heights in fitness and life!

    PIK!

     

  • Chewy Blewy

    Waterpik reminded us that Chewy had Q today at gloom-o-clock, but he was yet to be seen. Knowing of his penchant to come rolling up as the scramblers begin to scramble, we gave him an extra couple of minutes before beginning a round robin warm up.

    Bushwacker – SSH

    Garfield – Windmills

    Coconuts – Good Mornings

    Waterpik –  Hi Knees

    Captain Sparkles – Mercilessly robbed of his opportunity by an overzealous-to-get-running Waterpik!

    YHC  had offered yesterday to run with Captain Sparkles in an effort to coerce his post. A triumphant mental note was made of his presence upon arrival, and when the PAX began to roll, we adopted a comfortable 10:00m/m pace while the rest of the wild stallions were loosed from the corral. Shortly before reaching Monroe, Captain Sparkles informed YHC of his intent to skip the loop and head straight for sunset point, where there were a couple of conveniently located port-o-lets. With the remaining PAX a good 50 yards ahead, I dug deep, pushed myself, and gave it all I had (and any number of other motivational effort-based cliches one can summon). Starting to sputter at 10 yards back around the half-way mark of the loop, my presence was made known through various huffs, puffs, grunts, and other noises that substituted for my ability to form words at that moment. We passed Captain Sparkles headed in the opposite direction on sunset point, having, I later learned, skipped doing his duty. We also learned that Garfield’s long-running passion for…er, running has faded as of late. Some may say it was his age, being in his 7th decade, but I know better. He has spread his fitness wings here in F3, and added so much to his repetoire that running is not so much a priority among his exercise outlets. Being  fairly regular on Mondays, Thursdays and Saturdays, he’s a beast! A mighty effort was indeed put forth by each and every member of the PAX this A.M. , and that continued through the decadent Mary that proceeded the run.

    25 Merkins

    15 Rosalitas

    15 Hello Dollys

    15 Flutter Kicks

    15 Freddy Mercurys

    15 J Los

    30 second plank

    15s left plant

    15s right plank

    15s mission impossible planks

    15s forearm plank

    100 oyoLBCs

    15 Putins

    Prayed out by the fresh-from-Wednesday-night-worship Captain Sparkles

    Have an incredible day guys!

    …you too Chewy, where ever you are…

     

  • 9/11 Preview

    Do you remember right after September 11th, 2001 when we all came together to support each other? We still do here in F3 with faith, fellowship, and fitness. It’s pride in all three and strength in shared values that brings  us together at each and every AO. It’s not the evils of this world that makes the goodness bright, but the hearts of our fellow man, truly filled with love and compassion that lights our way through the darkness. Never forget to love and show appreciation for those around you and the gifts we all share.

    WARM’N IT UP

    Toe Touches

    Imperial Walkers

    Abe vigodas

    DOIN’ IT

    Fire Drill – PAX in a circle doing hi knees. Each takes a turn to call out “fire,” at which point we all drop, roll right, merkin, roll left, merkin, and back up

    Global Warming – All in Al Gore shuffle to the left until Q calls Mountain Climbers x10, reverse Al Gore shuffle until Plank Jacks x10, reverse shuffle again, then groiners, reverse, monkey humpers

    One-Leg Burpees – x10 right, x10 left

    Fireman Carry (or piggy back) – Come here big boy, let’s get reacquainted! P1 carry P2 across the basketball court, switch and back then x10 SSH (maybe), back n forth, Merkins, etc, seal jacks

    4 Corners Escalator (plus a bonus back where we started) – goof balls/merkins, x10,x20,x30, x40,x50

    MARY MARY

    Crunchy Frogs

    Roslita

    Hello Dolly

    Flutter Kicks

    Freddy Mercuries

    J Los

    30 second Plank

    Coconuts prayed, the choir sang, and we all lived happily ever after!

    Thanks gents

     

  • Some F3 Gratitude

    Simply put:  there is a 0.00% chance I would exercise so often and so vigorously without F3.  For that, I am very grateful!  For all of you, I am very grateful!

    We had a nice turnout in the gloom for today’s Scramble.

    Our warm up consisted of:

    SSH x 10

    High Knees x 10

    Butt Kicks x 10

    Wind Mills x 10 (all IC)

    With such a large group, we were able to spread out along our normal 5k route with groups of 2 or 3 running together.

    We finished up with enough time to spare to get some work in, so here’s what we did:

    merkins x 20

    rower situps x 20

    squats x 20

    putins x 20

    rower situps x 20 (again)

    leg raises x 20

    Count off, and thanks to Chewy for praying us out.

    Thanks for letting me lead, guys, and thanks for pushing me to greater heights.

     

     

     

  • That’s All It Took Was Just One Look

    One look at Greenville’s Iron Pax Challenge posting for this week, and YHC felt weak in the knees.  50 pullups??  Then do a bunch of stuff and do 50 more pullups???  I really love F3 and how much stronger and more fit it has gotten me, but I had no illusions of completing that challenge.  So, hat’s off to the men who will participate in the last week of the Iron Pax Challenge.

    So, here’s what we did instead:

    Warmarama

    SSH, High Knees, Butt Kicks, Arm Circles all IC x about 10.  Bushwacker says, “boy, good luck with the backblast, youre not gonna remember how many we did.”  and, bushwacker, youre right.  I cant remember.

    Thang.

    Mosey to workout equipment.  Tabata set 1 minute of alternating exercises. Merkins/ pullups, squats/freak nasties, wifepleasers/bigboy situps.

    Mosey back to basketball court for some line drills–10 total.  After each line drill, we did an exercise x 10 reps.  more merkins, squats, leg raises, calf raises, vertical jumps.

    Sprinkle some more merkins, rower situps, freak nasties, and box jumps in there the workout is nearly complete.

    Then, it was, Yoga.  Making Chewy proud!

    10 minutes of Yoga, stretching, Down Dog.  And of course, our newest fun–Making fun of the Lady on the Down Dog App.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for following my lead, men.

    See you in the Gloom

  • F3 Thursday, Take 1

    There we were, gathered in the 73 degree gloom, preparing for pedo-strata combat like a small band of wearily tremulous skirmishers, ready to embark on Part 1 of, what would be for some, a 2-part F3 kind of day. The insights were keen, though the conversations garrulous as, with the under-the-wire arrival of Chewy, we were off without so much as side straddle hop or imperial walker.

    Perseverance was the battle plan of the day along the scramble route. For some it was giving it their all to keep up and catch up, while for others it was the sporadically concerted effort to not far out-pace the rest of the illustrious PAX. And for yet at least one other it was keeping his bowels under his own power.

    For those of us who are acquainted with the mastery of skill over his craft that Chewy has, there is a respect, admiration, and appreciation. Having tweaked his back in the arduously entertaining ultimate frisbee beatdown of his own design last Saturday, Waterpik, was quick to accept the grace of physical therapy-on-the-go that YHC, among others, have been the the recipient of. Further proving his worth, Chewy was tapped by YHC to take us out with 10 minutes of ballistic stretches and yoga, but not before Garfield and Coconuts were initiated into the Dice of Doom fraternity with 10 putins and 15 side straddle hops.

    For part 2, a Maverick-induced 8:00pm beatdown followed by F2 will be a fun change of pace this evening.

    YHC prayed us out with a disjointed rambling of appreciation and acknowledgement for the influence that we all have in others’ lives and they in ours, and how we are all held in one set of almighty hands.

    Thank you, gentlemen, for another rousing scramble!