F3 New Orleans

Tag: Waterpik

  • Get er done

    With the Q awakening to the illumination of a text from a fellow F3 Brother letting him know he had to rescind the hard commit previously given at the Scramble.. YHC began his journey to the Cove in hopes that the other soft commit of a might from Waterpik the previous day would not come to fruition. Well as we know from past experience the accountability of another F3 Brother always challenges this man to just “Get er done!”

    Waterpik jumped out excited talking about the Pels playoff 3-0 run. Quickly inspired the YHC who had previously been talking to himself  in the car about all the reasons not to get out and run should he not have rolled up and how he would return  to the sack and do it later. HaHa NOT!!  As we all know that usually never comes to pass. So hugh thanks to the Pik for showing and getting this QIC out of the stinking thinking. We journeyed our routine path completing our 6.2 with an avg pace of 8:35 which was improvement from last weeks 8:44. Upon completion we both agreed it felt slower but when there is great mumble chatter with another brother the time just seems to pass. We hit our six for the ISI challenge and wrapped up our beatdown.

    Count, COD and the Pik prayed us out into the Gloom!!

    Thank you for holding me accountable Waterpik and appreciate the chatter!!!

     

  • Homeless Hop or How Shooter Stole the Scramble…Almost

    Arriving in da gloom to find the Northshore Core anxiously awaiting the chance to activate their wonder twins powers, YHC was still contemplating whether or not to break out the toys. Not much time to ruminate on that possibility because, as seasoned PAX do, Waterpik and The Pelican pulled up simultaneously with no more time to spare. About to break the mumble chatter and get things going, YHC was precluded by the thief-in-the-night (or darkened dawn),  Shooter, who tried to oust today’s leadership from he was was listed on the schedule. Ok, we get it. This is YOUR AO, yeesh talk about a control freak! Proper order was quickly restored in the humblest of fashions and the warm-o-rama was under way.

    20xs each IC:

    SSH

    High Knees

    Butt Kicks

    Toe Touches

    On the 5K we went, passing as we always do in front of City Hall on our way to the streets. This guy always contemplates whether to run through or around the tax-payer demanded gazebo in the middle of the sidewalk in front of da mayor’s office, but today the decision was not mine to make. The openings were blocked with bikes and  what looked like a parachute was spread over the circular floor. To alleviate any remaining doubts, as we jogged by we heard muffled barking emanating from under said parachute. Honestly, I felt bad – we probably scared the sh!+ out of whoever was under there.

    The mosey continued on with an abrupt stop for 20 merkins at Monroe before proceeding to the loop and then sunset point. It was here that Steve and YHC noticed the infuriatingly hapless boxes of popeye’s on the ground in the parking area…20 or so feet from a garbage can! Upon returning from the pier’s terminus, we stopped for 25 LBCs and picked up the aforementioned refuse… and of course the challenge was on. Each man made it their mission to find some litter they could grab and pitch, with Shooter going for bonus points after being called out for a blatant missed beer can.

    With 10 minutes for Mary, it was play time! I brought out The Beatdown Blocks! The Dice of DOOM! To all but Steve, this new form of torture was a welcome surprise. First introduced on the rainy Saturday morning the week before the convergence, these black and gold gambling devices have one block of exercises (merkins, putins, jump squats, SSH, burpees, and “WILD Q”) and one block with rep counts (5, 10, 15, 20, 25, and the dreaded 50). The Pelican started us off with 5 merkins before Shooter once again moved to steal the show by rolling 50 burpees! In an attempt to repect the time QIC feebly tried to cut us off at 25, but Steve gallantly sacrificed his roll in order that we may complete the torture we were due. With little left in the tank, we were releived to see Waterpik roll a mild 15 Putins, and YHC roll 5 “WILD Q” for which I chose pull ups. We then circled up and closed out F3 style…with Shooter trying one last time to display his larcenous tendencies by attempting to usurp the closing prayer from a beleaguered Pelican, who took us out with appreciation in our hearts.

    I can understand why Shooter wanted to lead so badly today, because it is a  humbling honor to lead you guys in our time of fruitful brotherhood!

    LAGNIAPPE:

    ISI is always better with your homies, and today’s ISI challenge was no exception. With 2 minutes of Heel Pulses, sometimes one can do nothing but laugh;)

  • Long Duk Dong and The Marsh Revival

    After a weeklong hiatus from F3, spent hanging with Captain Hollywood aboard the USS Kidd, it felt really good to be back in action this morning.  First off, t-claps to Bushwhacker, who responded promptly to Turbo’s call to EH more FNG’s, producing one the very next beatdown at the near-comatose Marsh.  Just more proof that Wacker’s gift of gab is good for more than just entertaining the men of F3.  Our FNG – Big Tuna – jokingly introduced himself with his own nickname (one that had us all laughing but won’t be printed here for posterity), a nickname that had YHC thinking of a classic character from 1980’s cinema (and yes, likely an offensive cliche) – Long Duk Dong, aka “The Donger.” YHC slightly regretted not bringing this up, because upon further reflection on the car ride home, YHC decided ‘The Donger’ is a pretty great nickname.  So like that time when Rudy wanted someone to be named Apples and willed it to be, YHC may be bringing The Donger out again in the near future.  But…  ‘Big Tuna’ fit the bill just as well, and he was a very welcome addition to the crew this morning, single-handedly getting the Marsh back up on its feet with SIX  PAX posting.  It felt like old times.  Now if we could get Splice back out there, this AO’s days of solo posts could be a thing of the past.

    Warm-Up: SSH, IW’s, Windmills, Toe Touches, Good Mornings, High Knees, Butt Kicks, all IC at or around 20x.

    The Thang:  Back at the Classic a few weeks ago, Shooter, Sparkles, Wacker and YHC passed the practice track in City Park and remembered fondly the 14 hours of pain and misery known as the Grow Ruck.  YHC is pretty sure the Marsh was borne out of that experience, where many of us first experienced the army physical fitness test.  Butt Splice opened the Milestone Marsh for business soon after, pushing us to set a benchmark each week with 1 minute of merkins, 1 minute of sit-ups, and a timed 1 mile run.  Keep your count and try to improve each week.  It’s been a while, and YHC thought it’d be nice to bring back a component of that.  So we began with:

    1 minute, as many merkins as possible.  The Pelican knocked it out of the park, so he took a water break while the rest of us hit 10x burpees, OYO.

    Next up, 1 minute of sit-ups.  YHC is not sure who won the count on this one, but it didn’t matter too much since there was no time for another 10 burpees, gotta keep this train moving.  So we moseyed onward, to the lakefront.

    Stop at the sea wall for: Irkins x10 IC / BSS L x10 IC / Freak Nasties x 10 IC / BSS R x10 IC / Derkins x10 IC.

    Then, on to the legendary stairs of Rips for a twist on an old classic: PAX performs Rocky Balboas, while one man begins the ascent, performing 10x calf raises as he hits each step.  At around the 3rd step, he call the next man up.  And so on, until the entire crew is lined up staggered on the stairs, pulsing up and down like a bunch of madmen.  Once you hit the top platform, knock out 10x merkins and then begin the descent, this time performing 10x squats on each step.  As each man completes the journey, he returns to the curb to continue with the Rocky Balboas until the entire PAX has completed the routine.

    Finally, mosey back to the Marsh to hit an abbreviated Mary: Leg Raises 15x IC, Putins 20x IC.

    Countdown, Nameorama and naming of the FNG, Announcements and Pelican prayed us out.  Welcome Big Tuna, great to see a new man post at 0500 on a Monday morning!  Hope to see you out there again soon.  And thanks guys for the opportunity to lead and for the motivation to get out of bed, I appreciate it!

  • He just cursed them out!

    With Captain Sparkles and Steve pursuing the bright lights of Hollywood South, only two F3 brethren took to the streets of Old Mandeville for the morning’s beatdown.

    6.2 mi run at comfortable pace—I mean, seriously, the Crescent City Classic is over, and February’s Run Ranger Run has been overshadowed lately by the latest ISI challenges (Turbo and Bushwacker, I’m cursing you under my breath)

    2.5 minutes of absolute pain thanks to Bushwacker’s ISI challenge on  the way out.

    YHC prayed us out  Thanks, Shooter, for responding to my EH yesterday and posting this morning at the Cove.

  • Detours come in many ways at the Scramble

    The Scramble produced a multitude of Detours on this Gloom. Two of these Detours would be produced by a single PAX member named Bushwacker. Upon his arrival the QIC and Waterpik were welcomed by him exiting is vehicle in what seemed to be LIME green Yoga pants or may be better explained as Leotards. Either choice would lead one to think he reached into the Ms wardrobe without proper lighting, but truth be told the QIC later learned they were closely monitored from shelf to clearance awaiting to be purchased. With close consideration one could only associate the seen with safety for the PAX as we make our journey down dark roads and the iridescence glow would prove as a reflective protection along our path.

    to be continued…

    warmup

    15 IC GM, 15 IC TT and a simple stretch of palms to the ground.

     

    the thang

    Began our journey down the standard route with chatter of the upcoming Convergence on Saturday. Quickly into the Mosey we see heavy equipment across the roadway to Sunset point. The Q is tasked with considering a different route? Or should we proceed as trespassers of a construction site? Well of course we know nothing is out of the question with this crew. So we proceed our entry toward a massive excavator with decisions of choosing left or right. Q hears chatter from Pik about going left but instead YHC  decided otherwise and thankfully so because left would have been reminiscent of a recent Tough Mudder event through drainage pipe.. We get across on a narrow piece of earth to continue our journey. We get to the pier and proceed back when yet another Detour would be presented to the Q. Bushwacker has to make a pit stop at a plastic disposal site better known as a Porta Jon. With keeping with no man left behind YHC and Waterpik interrupt the run by knocking out 30 IC SSH, 20 IC Slow Merkins and wrapping up with 15 IC WM. Rejoined by our Leprechaun we continue to the finish line with 5 to spare. We hit our 6 for the ISI of  2 min hundreds and complete the beatdown..

    Countarama, annoucarama, COD

    Thanks to Waterpik for praying us out!!

    Enjoyed the journey and fellowship with you fine men no matter what the attire may be!!

    Appreciate the lead

  • Monday, Monday

    YHC showed up at the Milestone Marsh and, immediately, spotted a racoon, but, unfortunately, there were no other F3 brothers posting for this morning’s beatdown.  So, as one might expect the mind games began…should I stay or should I go?

    YHC decided to stay, as getting out of the fartsack seems to always be the hardest part.

    Warmup:

    SSH

    WM

    GM

    Excercises. Didnt really count, and dont remember the exact order, but here goes:

    Bear Crawls, Line Drills across basketball court, Crab Walk, Jog backwards.  At each baseline, I did these excercises: merkins, squats, lunge jumps, plankjacks, leg raises from reverse plank.

    mosey to workout equipment.

    pullups, australian pullups, freak nasties, merkins.

    mosey back to basketball court

    more running, running backwards, shuffling, line drills.

    ISI at baseline.

    Peace Out, back to the Hotel.

    Prayed myself out for a good week.

     

     

  • Scramblin to backblast

    Its better late than never!  That’s my feeling about being so late for this backblast.  I apologize if any of you were waiting for it’s appearance with baited breath!

    warmarama:

    SSH x 20

    GM x 20

    HK x 20

    BK x 20 all IC

    3.2 mile run.   Mumble chatter here mostly—but, we got to hear shooter’s low-down on the performance of ALL of our F3 brethren in the Crescent City Classic.   Major T-Claps to all who ran!!!  Nice work, men!

    ISI challenge after the run and some merkins (is it really an F3 workout without them?), freak nasties, pull-ups, hello dollys, flutter kicks

    thanks to pelican to praying us out

    and thanks for letting me lead and become a better man

  • Name change?

    That was the question of the morning at the Milestone Marsh.  YHC told the Pax to mosey on over to the”Workout”Equipment and Bushwacker, who pretty much does a play-by-play broadcast during every beatdown, opined that it was really “children’s play” equipment.  And, truthfully, he is probably correct.  But, I have a better question to ponder…Is it too late to rename Bushwacker, “Jim Henderson”, the F3 play-by-play announcer????  I think it would suit him well.

    Warmup

    20 SSH, BK, HK, WM, GM all IC

    Thang:

    we broke into two groups and alternated excercises across basketball court.

    group 1: plank, reverse plank, plankjack, burpees, hand release merkins, squats

    group 2: run the length of basketball court, line drills, lunge walks, bear crawls, run backwards, shuffle sideways.

    mosey to “workout equipment”

    pullups, hand release merkins, freak nasties.

    reverse “australian” pullups.

    Mary:

    FK, HD, Rosalitas, putins, feet to heaven, leg raises, LBCs, more FK, more putin.

    countarama, nameorama, thanks to the Bushhhhwacker for praying us out

    Thanks guys for making me a better man and getting off the the great start to the week.

     

     

  • “Hello Dolly!” or is it “Rosalita!”

    YHC arrived with the return of Waterpik awaiting in the Gloom. Fresh off a trip to NY. We started some chatter about his experience while away. It appears there is a play named “Hello Dolly” that the pik and his M took in on there trip. All along one might think F3 had created the term or redefined its meaning of sorts, which the latter must certainly be correct. Simply put, I don’t think the play in NY was based on grown men laying on their backs and swinging out there legs in cadence. Although that may be appealing and theatrical in a place like NY. After all it is a big city with many different walks of life and one would never know what to expect or SWING into in such a place.. Maybe her name was “Rosalita!” Who really knows? Either way with Steve rolling up right on time, we get after it starting with a little warmup before our journey on this cool below 50 degree Gloom. 20 IC SSH, 10 IC GM, 20IC WM and 10IC Ws (chewy), which amount to what seems to be a reverse shrug compressing the upper back muscles. With headlights approaching the PAX is soon joined by the Choppa right before our departure.

    thang

    QIC explains to the PAX that we will be incorporating intervals of 30 second burst starting at 20 percent, 30 percent, etc. etc. increasing through the run till the final burst. We went after it at 100 percent completing the last as a sprint to the finish.  Now it did feel fitting to skip the 90 percent since we started with the 20 instead of 10. So in all when complete we totaled 8 intervals. YHC quickly realized on the last interval that Waterpik runs similar to the shifting of a CVT transmission.  His pace just continued to climb with no shift point and no chance of getting passed with a passing gear applied by the Q.

    Nice finish Waterpik!!

    Arriving with 15 to spare we head to the playground to tackle the ISI challenge of the day (1 min pull-ups) Upon completion we hit the deck for Spider man Merkins each leg totaling 10 in all. Then we take to our six for Mary. First we do hip raise hold better known as wife pleasers. Q implemented a 3 count hold at the top to 15. Next we did 15IC FK, 15IC Hello Dollies and closed with 15IC Rosalitas..

    count off, announcements, COT

    Appreciate Choppa for taking us out in prayer!!

    Always enjoy the lead gentleman!

  • Pilates for Men?

    4 Pax met up in the brisky gloom this morning for a round of  hip mobilization and core activation activities.

    Joe Pilates, back in 1919, promised that by following his methods you would develop a flexible youthful spine, a strong center, and system wide integrated strength. Ol’ Joe was a cigar smoking boxer, acrobat, and gymnast, and he developed his exercise program from that background first and foremost for men.

    The Thang:

    -Warm-up lap around the trailhead

    -Down dog stretch

    -Anterior Lunge with Bilateral OH Arm swing x 10

    -Post Lunge with bilateral Arm swing at ankle height x 10

    -The Pilates 100

    -Hamstring stretch: 3 sec hold x 10

    -The Roll Up  x 5

    -side lying leg raise X 25 IC

    -Single leg glute bridges x 25 IC

    Jack Webb: (Chewy style)

    (1) Chaturanga Dandasana 3 count hold : (2) Bruegger Exercise with 3 count hold  to 8

    Here’s some references in case you are wondering:

    7 Steps to Master Chaturanga Dandasana

    http://www.stretching-exercises-guide.com/bruegger-exercise.html

    -Plank walk across the stage

    -Jump Rope x 1 pax while the other 3 zig zagged poles up and down tower.

    “Jumping rope is barely possible with poor form or poor technique. Everyone will make consistent mistakes and be interrupted by a rope that catches on a foot. The rope is the coach. Jumping rope is what I call a self-limiting exercise. Participants are limited in their ability to perform the exercise by lack of technique. In other words, truly poor technique will prevent the participant from performing the exercise, so bad movement patterns cannot be reinforced. This is the most important reason for jumping rope. It is possible to perform sprints, shuttles, and agility work with poor form as long as times are adequate. Other forms of popular endurance work such as jogging, cycling, and rowing can also allow poor form without supervision and coaching. Poor form can be reinforced without the athlete ever realizing it.”

    “Much of the impact of jumping rope is taken through the leg muscles. The erect posture and long spine forces the abdominal muscles to hold the midsection tight and work in perfect coordination with the back muscles to form the same kind of intern al pressure as a weight belt.” ~ Gray Cook Excerpted from Athletic Body in Balance, pages 125-129

     

    Same side and Opp side lateral lunges with OH arm swing x 10

    Anterior and posterior foot reaches with Bilateral arm swings x 10 for increased stability.

    Name-o-rama, COT, Prayer.

    Thanks guys for letting me lead.

    Chewy