F3 New Orleans

Tag: Waterpik

  • Drowning in Pools of Iron Sweat and Tears

    Some of us have the God-given ability to sweat rivulettes of salty, man-musky, liquid WORK. For others, to reach such epic proportions of perspiration it requires a beatdown from above…or at least a little further north – say, South Carolina and the Iron PAX Challenge. As a disclaimer, there was a Monday modification called by YHC shortly after beginning. Instead of 50 reps of varying exercises after the BBJOs, we previewers of this weeks challenge reduced the number to 25.

    WARM-O-RAMA

    15xs IC:

    Toe Touches

    Forward Arm Circles (golfballx5, basketballx5, beachballx5)

    Same in reverse

    Windmills

    THANG

    This weeks Iron PAX Challenge (with slight modification):

    15 down to 1 Burpee Block Jump Overs, each set followed by 25 reps of a rotating choice of hand release merkins, goblet squats, and leg raises with coupon in extended chest press position, followed by broad jumping out 10 yards and back 10 yards….AMRAP for 30 minutes! Pre-administered T Claps to Shooter (the sweetest sweatiest swamp beast this side of the Marsh) who will be leading Covingtons finest and subjecting himself to the full version at the Gipper wednesday.

    MARY (kinda)

    Coconuts took the reigns, sharing duties with The Wackiest Wacker (nod to our absent brother Steve) for his VQ! With little time and less energy remaining at the Marsh, the PAX eagerly anticipated some time on our sixes, only to be lead to the playground. Alas, Coconuts was to bring it proper for his first time in the lead.

    While the PAX planked, each man individually did 1 pull up. After all had accomplished this, each man returned to the monkey bars for 2, then 3, and, running out of time, 2 more before wearily returning to center court for COT

    Many thanks to Shooter for praying us out, with special intentions for our own Captain Sparkles.

    Congrats to the weekday-warrior Coconuts for poppin his F3 cherry! We look forward to following your lead often.

  • Can You Feel The LOVE?

    We were all FNGs once…BUT….IF….you’ve been an F3 Northshore FNG recently, making your first post at the most logical AO, the Mandeville Lakefront, you’ve experienced some extreme H8 from on-Q-high.  Of course, I would never mention any Qs by name…but a few nicknames come to mind: Turbo (extreme H8), Maverick (he called it “a sampling” of H8), and who could forget Bushwacker and his “animal planet” on what had to be the longest set of city blocks in all of Mandeville (I attribute my slow typing to the blisters on my fingers from bear crawling).  And, there may have been another obstacle course beatdown sprinkled somewhere in there, but YHC cant remember that one very well.  To make a long story short, there seems to have been some sort of Challenge or Race at each Saturday morning beatdown this summer.   So YHC figured with all this H8, it was time for some LOVE.  So here’s how it went:

    Warmarama

    SSH, Imperial Walkers, High Knees, Butt Kicks.  x 15 all IC.  Then off we go for some fun and games.  Mosey to the Great Lawn…

    Thang:

    45 Minute game of Ultimate Frisbee with some school yard smack talkin’ mixed in.  It was awesome!  YHC felt like a kid out there.  Raise your hand if you’ve said, “Losers walk” in the last 30 years.    The game went great–we had some diving catches, some nice throws, some blocked passes and deflections.  Even Chris Berman and Tom Jackson would have been impressed if they had seen the full speed, Sportscenter-esque collision between Assets and TankedUp.    Relieved that no one was “Jacked Up” after the collision, YHC called “next point wins.”  With a quick score by the Shirts (the Skins fell asleep because the rest of the game was such a blowout), it was time to mosey back to the Flag for some Mary:

    Flutter Kicks, Hello Dollys, Putins, Rower Sit-ups, and Leg Raises.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for the opportunity to lead, men.  I appreciate it.

  • I hope I never see a Cinder Block again

    With this month’s Iron Pax AMRAP Challenge being led by our F3 brethren in Greensboro, South Carolina, YHC decided the Milestone Marsh was a good opportunity to give this week’s version a try.

    Warmup: (all IC to to 20)

    SSH, Good mornings, High Knees.

    Thang:

    Here’s how it went down.  There were 4 exercises–all done with a coupon–a 25 lb cinder block.  The exercises were Curls, Thrusters, Man Makers, Kettle Bell Swings.  Each interval was timed at 4 minutes.  Each man was to do As Many Reps As Possible in the alloted time.  We did sets of 12 with a 50 yard run between each set and a two minute rest period after each 4 minute interval.

    Good luck to the crown Wednesday morning at the Gipper.  This was some serious business.  Some serious Man Making!

    Needing a reprieve from the cinder blocks we, moseyed to the Lakefront for some Mary.  Flutter Kicks, Hello Dollies, Putins, Leg Raises, Rower Situps.

    Then mosey back to the Marsh for count off, and thanks to Bushwacker for praying us out.

    Looking forward to Saturday, men!

     

     

     

  • Shark Week at the Scramble

    A quick warm up of arm circles and LBCs before starting the usual 5k run and a surprise at the end of the pier, an actual Shark from the Lake! Children beware.

    Run was completed in 32:00 by the official time

    Back at the playground we tried two exercises from the new Army Combat Fitness Test

    2 Min of Leg Lifts

    2 Mins of Hand Release Mirkins

    Count-off, Name-o-rama (Cudos to Spocket for the new recruit), COT

     

  • SWTSeven

    With a lot of men getting in the last minute family trip before school starts back, the YHC expected a less than normal showing at the Marsh. Arriving at the AO with some fresh exercises in mind, Q discovers Coconuts at center court ready to get started as Waterpik arrives quietly like ET gliding across the moon lit sky on his TREK.. Quick handshakes exchanged and it is time to begin..

    Warmup consisted of Arm circles front/back IC 15, Peoples chair air presses 15 IC, Happy Jacks 25 IC Total, Windmills 15 IC and Toe touches 15 IC.

    Began beatdown with a Mosey down Lamarque to RIPS on the lake for the Stair Way To Seven (SWTSeven). Q gives instructions, which seemed a bit confusing at first, but this PAX having earned every bit of private education quickly interpreted and we jumped right in. Exercise consists of Burpee, incline Merkin and up the stairs with a squat at the top ascending the count till everyone reaches 7.. With a small group of men Q decided to incorporate some CORE in at the bottom while the rotations occurred.. Round 1 held plank, round 2 Flutter kicks, round 3 LBCs, round 4 Parker Peters, round 5 Peter Parker’s round 6 Freddie mercuries and final round Mountain climbers. Once complete Moseyed back to the playground area by the courts for 3 rounds of 5 pull-ups while the other 2 PAX did rower sit-ups (thank you full grown man Steve) as each man took a turn. Gathered at center court for the close.

    count, announce, COT

    Appreciate Waterpik for the close in prayer!!

    Always enjoy the accountability and fellowship gentleman, thanks for the opportunity to lead!!

    👍🏻👊🏻💪🏻

  • Northshore H8!

    There’s been a fair amount of mumble chatter emanating from the Southshore lately about the so called H8! beat down.  Never to be outdone by our Southshore brothers, the Northshore PAX decided to turn up the volume to 11 this morning with a modified version of the H8!   After the standard disclaimer and a warmup of SSHs, Seal Jacks, Toe Touches, Imperial Walkers, Front to Back Lunges, Lateral Lunges, and Windmills, all IC and with rep counts from 10-20, YHC led fourteen men westward on the Mandeville Lakefront to the launch pad for 40 minutes of suffering.

    The PAX started the clock and their first lap with one Merkin.  This one Merkin was the centerpiece of YHC’s diabolical plan to make the Northshore H8! .01% better than the Southshore version.  YHC’s poor reading comprehension and math skills actually made it a lot harder, however.  YHC misinterpreted Hawg’s Friday afternoon briefing, realized his mistake 1 lap into the H8!, but by that time the horses were out of the barn and it was too late to recall them for revised instructions.  Anyone who has Q’d a beat down know how that works.

    At any rate, after that first Merkin (which was terrific across the board by the way), the PAX bear crawled 35 yards, ran out and back for .4 miles round trip, bear crawled 35 yards back to our starting point and then performed 8 burpees and 8 Merkins within each burpee to complete one lap.  This last part is where YHC mangled Hawg’s instructions.  We should have performed descending Merkins instead of 8 Merkins for each burpee, i.e. 36 instead of 64.  Too late.  The die was cast, as mentioned above, and there was nothing to do but get on with it.

    So we did, completing as many laps as possible in 40 minutes, dropping the number of burpees and Merkins by one on each lap.  Whether it was the extra Merkins or our lack of fitness relative to our Southshore brothers, we’ll never know, but no one completed 8 laps in the prescribed 40 minutes.  The PAX cheerfully embraced the suck, however, which is something.  Even when the wind picked up, it started to rain hard, and the Sky Q started throwing lightening bolts nearby.

    Thanks for letting me lead this morning, guys, and welcome to FNGs Survivor and The Hammer.  See you in the Gloom.

     

     

     

     

  • Revived Milestone Marsh

    Well after cleaning court, the pax started to roll in excited to see four of my F3 brothers come for the Beatdown.
    warm ups
    25 side straddle hops
    25 toe touches
    25 Imperial walkers
    25 mountain climbers
    The Thang
    Head over to some soft ground.
    50/35/15 = 100 three sets
    50 sit-ups
    50 Merkins
    35 sit-ups
    35 Merkins
    15 sit-ups
    15 Merkins
    15/10/5 = 30 leg lifts
    Hanging from monkey bars
    30 step ups right leg
    30 step ups left leg
    Over to Basketball court
    Bear crawl to 3 point line
    5 Merkins
    Crab walk
    5 Merkins
    Bear crawl to 3 point line
    5 Merkins
    Crab walk to end of court
    5 Merkins
    Shuttle run back to other side
    25 flutter kicks In cadence
    25 hello dollies in cadence
    25 Iron sharpens Iron sit-ups since I cant remember what they were called lol.
    2 min. Plank on forearms.
    Order might not be exactly but that’s what we did. Lol

  • Mandeville Zoo

    It Always Seems Impossible Until It’s Done.

    -Nelson Mandella

    It was this sentiment that was permeating the air like vapors of a scent distinctly from times gone by, whilst I was pondering the unlimited possibilities for Saturday at the Lakefront. It had YHC reminiscing about slightly less than a year ago when a freshly minted Bushwacker spent almost the entirety of the weekend beatdowns feeling pure misery and little faith in his ability to see the thing through to completion. It was only the strength that he absorbed from his F3 brothers, as if by osmosis, that allowed him to finish, realizing that impossible really was possible! The pain and misery faded and was quickly replaced by feelings of exuberance and satisfaction.

    In an attempt to reignite and recapture that feeling, as well as spread it amongst the PAX, it was high time we returned to Animal Planet. In homage to our esteemed brother Butt Splice, who by sheer coincidence happened to grace us with his presence, our tickets were purchased, our bags were packed, and we prepared to go on a safari of sorts.

    WARM-O-RAMA

    21s – SSH in cadence with reps 1-5 out loud and 6-21 in silence. After a failed 1st attempt, we hit 10 burpees. After a 2nd failed attempt, 50 LBCs

    High knees/Air presses –  simultaneously, IC x20

    Annie – in plank, alternate “scrubbing the floor” with right or left hand

    Abe Vigodas – x10 IC

    THANG

    QIC passed the baton to Barely Legal

    After a brief westward mosey PAX circled up for…

    x20 IC:

    Putins, LBCs, Freddy Mercurys, mountain climbers & very slow flutter kicks ( hence for to be known as Sputter Kicks)

    Back to Bushwacker with a mosey to the nearest corner (perhaps LafayetteSt)

    Welcome to ANIMAL PLANET!

    For the 1st block we bear crawled and finished with 10 burpees

    2nd block we crab walked followed by 20 merkins

    (returning to lakefront)

    3rd block was duck walk and 5 burpees

    Last block was bunny hop with 10 merkins

    More from Barely Legal

    The PAX headed back towards the shovel flag, but pulled up to the sea wall slightly short of said destination.

    Aiken Legs was on BL’s agenda:

    R1 20 squats, 20 box jumps, 20 lunges

    R2 5 derkins, 20 squats, 20 box jumps, 5 derkins

    MARY

    To be perfectly honest, YHC was so worn out and oxygen deprived at this point that I can only summon vague recollections of Peter Parkers before the golden dawning of glorious 7:30!

    COT, FNGx2, Ocho closed out our sacramental sacrifice of blood and sweat with a prayer of appreciation for all that we are blessed with.

    Many thanks to Barely Legal for bringing the pain, and to all the PAX for following our lead and embracing the suck!

     

  • Double down!!

    Wet running shoes from the Narley Nutria served this YHC as he Doubled down on a post with little rest from the previous night… Having attended the Narley and being part of the winning World domination of sorts I could not help but share with the men who had missed, what an awesome experience was had the night before. Come on, where else can one go and experience the creativity of such a large PAX and the great naming of new FNGs along with some great F2ing.. It is certainly a great thing when men from all over can come together and instantly grab chatter as if they had recently assembled at a family reunion to catchup on old times.. Certainly one of the benefits I have received in my experience with F3 and look forward to many more as I travel this thing called life with a core group of strong men.. Enough sentimental thoughts for one day!!

     

    Began with 20 IC Windmills, Chewy one leg balance  touch both legs 8 IC. This looked worse than an all night booze fest with slurring words to the arresting officer as we epically fail this YHCs choice of field sobriety testing. Alternating lunge leg twist and then we are off for the thang..

    Standard journey with flashes of Tom/Jerry playing a game of cat and mouse as Backdraft shot out the gate like a triple crown horse untamed.. Men quickly paired up and paced each other. Along the journey Q shared some good conversation with Chewy as he respectively took a moderate Mosey and hung back with a tired YHC. Tclaps to Waterpik and Coconuts for getting out there and pacing the lead of the PAX. Burgundy shared his hard commit to the Northshore half coming up in October.

    Upon return with Bushwacker’s dice of doom in hand we alternated rolling knocking out a total of 50  rower sit-ups and in between 5SSH IC and 20 Burpees.

    count off, annoucements, COT

    Waterpik took us out in prayer offering intentions to all the F3 brothers!!

    Appreciate the lead men!!

    Thank you F3, ✌🏻👊🏻💪🏻!!

     

  • Round Robin!!!

    With a recent resurgence of F3 posters at the Marsh,  this Gloom would provide the opportunity for a round robin of sorts.. Knowing the Q was out on IR would allow for a mixed bag of goodies like rolling through a drive thru at Red Robin to get your hand into a greasy bag of salty fries on a summer vacation across an interstate near you.. 6 PAX descended on the Marsh to become better and to start the week off right. Captain-Chief Sparkles with push broom in hand cleared the center court circle as if he were Prepping for an inspection by the city of Mandeville recreational department. As in BB past we know the Marsh never lacks the need for a pickup of sorts following a festive weekend. Grabbing the BULL @OCHO YHC took the lead to assemble the men around center court and extend his thoughts of a round robin for this beatdown.. Taking the first 15-20 min YHC started the PAX with a warmup series of 20 IC Seal Jacks, 20 IC  Monkey Humpers (yes in the warmup Bushwacker), 15 IC Windmills, 10 IC Armcircles out forward/up inward and reversed for a total of 4 rounds. Concluded with 20 IC SSH..

    thang

    As I peered into the thoughts of  fellow brethren Bushwacker we took to the baseline for 5 Burpees sprint the court, 10 Burpees sprint the court 15 Burpees sprint the court 20 Burpees. Rinsed and repeated with 2 other exercises  same counts Steve’s Groiners and completed with Squats. Passed the baton to Bushwacker for a core crippling experience. Partnered up for 200 flutterkicks, 200 Putin’s, 200 Bicycles and 500 LBCs. Partner 1 ran suicides free throw, half court, free throw and other baseline while partner 2 took to his six keeping count with partner assuming count upon return till completion of each exercise. Upon completion baton handed off to Waterpik for the closeout who makes sure we get in the ISI on the day or at least conquer some to make the thought of getting the rest done seem like a cake walk. We head to the play ground area of mulch at the suggestion of the author as he recalled producing a a blister of sorts on his dairy air a few weeks back and was not looking to replicate.. On arrival we take to our 6 for 20 rower sit-ups, 10 Merkins, 20 more rower sit-ups finishing with 20 Merkins..

    Assemble back to the shiny circle for count off, announcements and COT..

    YHC lead us in prayer.

    Appreciate the post F3 brethren and the accountability to become a better man..

    👍🏻✌🏻👊🏻