F3 New Orleans

Tag: Waterpik

  • AB-solutely Appreciative

    “I believe that every human mind feels pleasure in doing good to another” Thomas Jefferson

    And it was, indeed, a pleasure doing a good job whooping on the the PAX this morning!

    Warm-o-rama:

    Air Squared (people’s chair with seal claps) x20

    21s – SSH in cadence, 1-5 out loud, 6-21 in our heads. Shooter drew a yellow flag  by starting #22, so we dropped for 5 merkins and gave it another shot. An antsy Tanked Up tried throwing some accusations Water Pic(k)’s way, but the PAX wasn’t having a round 3.

    We finished up with a cameo from our ISI AMRAP, courtesy of Turbo Tax. Single-leg lateral hops, 1 minute each leg.

    The Thang:

    After moseying to Marigny and partnering up (thanks Beast for showing up late to even out our number), YHC unveiled the as-yet-unperfected Bushwacker’s Ladder. Using the 6 telephone poles as markers, while P1 did merkins at 1st pole, p2 bear crawled to second pole and proceeded to do merkins while p1 bear crawled to meet him. Proceeding thusly, burpees/ sprint, alt single leg lunge/ high step, plank/squat walk, and finally p1 &p2 together SSHed laterally to the last pole.  To get back to the lakefront p1 carried p2 half way, then switched to complete the journey.

    We mosied towards the little bridge near the “beach”, but, after realizing it was a farther mosey than YHC realized, we broke it up with a quick set of 25 merkins.

    At the bridge we secured our feet under the bottom rail and busted out 20 or so sit ups. Now realizing the agony of my decision to both our feet and tail bones, we shifted over to the grass for 25 LBCs and 25 Heels to Heavens.

    Half-way along our return mosey we stopped for an invigorating game of F3 Pinocle (f3nation.com’s spelling not mine). In a circle each PAX was issued before him 5 cards (though time only allotted the use of 3 each) from my son’s deck of average, non-playboy playing cards . Each at a time flipped and we all performed however many reps as the number on the card (A=20), with the suite determining the exercise: Heart = merkin, Spade = squat, Diamond = burpee, and Club = putin. Mostly putins, very few burpees, and only 1 Ace. YHC would like to think he wasn’t alone in being APPRECIATIVE that we did 3 rounds instead of all 5, as a revealing of the remaining unturned cards produced such terrors as the A of spades, A of hearts, and the dreaded A of diamonds.

    Mary:

    (2) 10x Outlaws aka OOOOH Marys (Someone check for security footage from Don’s!)

    25x Freddy Mercurys

    20x Feddy Flutters

    3 minute plank, while I expounded on my appreciation for the fine gentlemen who surrounded me, those who could not post today, and the F3 organization as a whole. We should never be so far gone as to lose sight of the gifts we’ve been blessed with.

    As a parting gift, the chiseled brother fresh on his journey into his 60th year on this planet, graced us and the Mandeville Lakefront public with a brief, but titillating, strip tease of male dancing as only a landscaper could!

    YHC prayed us out with more urgings of appreciation for all things precious

    Gentlemen, it was an honor and a pleasure

    Thanks for the generosities of Shooter

  • Challenge excepted

    YHC arrived at the Scramble on this chilly Gloom with the idea of challenging the PAX to a faster pace on our 5k journey. In past runs we average between 28-30 mins.. As we chattered about the previous months RRR challenge and how neither of the PAX present have ran since shutting it down on the 28th. A challenge felt right and of course the challenge was excepted eagerly by Steve and Waterpic.. Usually getting right to it, the QIC decided to change it up and get the heart rate going as well as stretching out some of the stiffness before our journey.

    warmup

    20IC SSH

    15IC WM

    15IC GM

    the thang

    Off to the races back and forth we take turns as we all are testing to see who is going to establish the actual pace. In the end Steve prevails with his galloping stride, which seems like a horse cornering turn 4 in the Kentucky derby or Preakness for the straight away with victory in sight. Non of the PAX actually timed it but we completed between 24-25 mins with 15 to spare upon returning. QIC decided to get right to the ISI of the day put forth by Turbo. It certainly reminded this YHC how much he dislikes the Burpee but also challenged him to compete as his brethren held him accountable. We then did a series of Merkin balance beam as one man climbed the monkey bars and then balanced crawled across the parallel bars releasing another man until each completed the obstacle. To wrap things up we hit the six for some core. 20IC FM, 20IC leg raise pulses and closed with an 8 count leg raise front/left/right total of 8 using the poles on the swing set for assistance..

    countarama, announcements, COT

    Thanks to Waterpic for taking us out in prayer!!

    Always enjoy the lead and fellowship with you F3 brothers..

  • It Was A Happy B.D. Because Of U!

    Being able to join my Brothers on a day of reflection does not get any better for a F3 member. I thank Turbo for encouraging me to join this fine group, just over one year ago. So many men I now know. Bonding to make us stronger indivudually and as a collective F3!!group.

     

    As a workout goes, wish we had doubled the Burpees, if only our workouts were longer.

    Warmup- finger stretches, arm stretches and rotation, SSH, squats, toe touches, toe hold, etc

    Thang–100 Burpees- give or take.. 10 sets of 10 halt at first man to 10….Butt/Bushwacker setting the pace for sure..rest of us not far behind.

    Cowboy and Indians– for fun, You had to be there.. Maverick — he had the best horseee.

    Serpentine–Sprints through 4 rows of cones with a sprint-loop. Butt Splice had to hang with the teacher to ensure 100 Percent effort..my soccer buddy. 4 reps in all..

    100-200-300–Merks, Squats, Mountain Climbers, with a run around the pole.  Steve/Tank took the count for sure, Turbo and I think his partner Waterpick,took the endurance portion. Waterpick- if not,then who?

    Shoulder Taps– close with a 5 minute challenge on the shoulders– Bush man fired up Turbo resulting in this challenge.. Was worth it and a fitting final exercise of the day..

    Announcements, prayer–The Manny- followed by, box jump competition, then good ole coffee and cake– thanks Captain, thanks all for a  great and memorable BD morning… U the best!

     

     

  • The man’s dedication is admirable

    Fresh off February’s Run Ranger Run challenge in which he logged in the neighborhood of 130mi, inlcuding  an impressive 13mi “mosey” Wednesday afternoon with Steve just to pad totals before the bell, Shooter posted on this gloom like it was just another day at the Scramble.   I was particularly happy to see him there, otherwise, I would have had what we all dread–a lonely workout.

    Warmup:  25 SSH IC, 25 GM IC, 25 WM IC

    And off we went…3.2 mi run through the streets of Old Mandeville, with a pit stop at the benches on the fishing pier for a set of Freak Nasties (25 OYO), and Derkins (20 OYO).

    Finished up w/ a round of Mary:  25 FK IC, 25 HD IC, 25 WP IC.

    Count off, and Shooter prayed us out.

    Thanks for joining me, Shooter!  You are an inspiration!

  • Unexpected appearance at the Marsh..

    Waking up to downpours, the YHC decided there would be no prethang run to the AO on this Gloom. Upon arrival at the Marsh, I see Captain Sparkles and Waterpic taking advantage of the covered pavilion making laps around the court getting the blood flowing. Captain Sparkles filled with excitement asked “Is Butt Splice Qing?”After letting him down softly the YHC turned to Waterpic who generally post other AOs and asked to what do we deserve the honor of your presence at the Marsh on this Gloom? Simply stated, the kids are off school today. Kudos to the Waterpic, as one could have easily stayed nested in the Sack and caught a little extra rest, but instead posted on this morning of not so ideal conditions to motivate his fellow F3 Brothers.. Definitely a hugh part of why I love being apart of this group of men who inspire this YHC to get up and get after it on Gloom’s like today..

    Let’s begin

    15IC GM, 15IC WM, 30IC BK, 30IC SSH, 15IC Arm Circles forward, up high, backdown reverse and  up high to close..

    YHC decided the only moisture that would occur today would be sweat equity, so the PAX utilized the court for the beatdown as the rain persisted throughout.

    First up we did Merkin suicides 20,15,10,5 and 20.. Started at one baseline with 20 Merkins and then bear crawled to the free throw for 15 Merkins, bear crawled halfcourt for 10 Merkins, bear crawled to other free throw 5 Merkins and completed at the other baseline with 20 Merkins.. After completion we switched to the lower half and journeyed back with the same count with squats and in between leg lunges.. After completing we went through a series of true suicides, forward and back pedal suicides, then lateral down and back, wrapping up with caricoas down and back (2). On the six for some core, 3 sets of 10IC FK into 10IC Lob Lollies as some would say never resting with continuous motion from one to the next.. Next up plankorama. 1 min front, left and right and then back to a 2 min plank front followed by a back plank for a 1 min.. With 10 mins to spare YHC realizing no beatdown would be complete without some Burpees we get back to the baseline for ascending Burpee suicides 2,4,6,8 and 10. To keep with the tradition of a classic the AO leader (Butt Splice) would bring we Bunny hopped between counts.. With 5 mins remaining we gather our bearings returning to the start point and proceed to complete 8 count body builders suicides with a series of 2,4,6,8 and 10. At this point no lagniappe in between just a simple mosey to completion..

    Count, Annoucements, COT

    Thanks to Waterpic for praying us out!!

    Today was one of those days where the YHC would most certainly not have put in this much work, but because of Captain Sparkles and Waterpic I was able to get through.. Appreciate you gentlemen!!

  • Would you tell me, please, which way I ought to go from here?

    11 Pax posted for our Saturday beat-down.

    I hate burpees, so we knocked out the big rocks first:

    10 burpees, 9 burpees, 8 burpee,…. etc and on with the pattern continuing down until there was nothing left and then we finished off with another.. 10 burpees.

    Then we did short a short mosey to go warm up.

    • Side straddle hop (20x)
    • arm circles
    • imperial walkers
    • hillbillies
    • peter parkers
    • plank (1 minute)

    Then a short mosey over to an animal planet:

    • bear crawl (approx 15 yards out and then back)
    • crab walk
    • spider-man crawl
    • bear again

    Another short mosey:

    We reflected on a conversation from Alice in Wonderland:

    Alice: `Would you tell me, please, which way I ought to go from here?’
    `That depends a good deal on where you want to get to,’ said the Cat.
    `I don’t much care where–‘ said Alice.
    `Then it doesn’t matter which way you go,’ said the Cat.

    We tied this in to our purpose for where we are going with family, community, career, and more relevantly – how we can reflect on our direction in and purpose on this workout to strengthen our bodies to do more of God wants us to do.

    We put this practice with a round of Merkin Tabata

    Then to help us push through limits… we reflected on this recent article from the WSJ: The Mental Tricks of Athletic Endurance

    Another round of Tabata but this time all 4 minutes were mountain climber.

    Short mosey over to do a partner wheelbarrow out and back about 20 yards – 2x

    Mosey back toward the flag. We slowed it down along the way with about 30 yards of Zombie walkers.

    Final COP of abs:

    8 more minutes of tabata with flutter kicks, american hammers and hello dollies mixed in.

     

    And.. we closed out with Roxanne.

     

  • Scramble indeed!!

    0425 came and went with your QIC reaching over to his nightstand hitting what he thought was the  snooze. Soon the realization as he reached yet again to see the illumination of his phone showing 0507 and so the Scramble of sorts begins.. Having clothes laid out like he is on fire watch, QIC quickly hops into action throwing on his attire dressing as if a Fire alarm had just rung and there is no time to spare.. Upon arrival through the park I can see what appears like a vehicle of familiarity belonging to the Waterpic. Indeed it is he accompanied by the man himself Steve chattering it up. I proceed down the walk to plant the flag as Waterpic explains the machine Steve has already put in 5 miles on his prethang. Now Steve has mentioned my determination of sorts in running to the AOs in recent Blast, but as you can see this fellow Brother has taken it to yet another extreme in the challenge of this months ISI RRR.. Coming in hot Choppa jumps out the car to join the PAX and we are off and running. QIC took the PAX on the standard route incorporating 5 burst to build a respected pace of 8.24 over 3.3 miles. We return to the AO where I decide to give the PAX a modified version of stretch (yoga)  cool down. Appreciate Chewy’s introduction of this at past Scrambles. With 3 mins to spare we round it out with some Mary. 25IC LBCs, 25IC FKs and 15IC isolated right elbow to left knee crunch and vice versa on the other side.

    countoff, Announcements, COT

    Big thanks to Choppa for taking us out in prayer!!

    Always enjoy the fellowship and chatter with you men in the Gloom!!

    Thanks for the lead

  • Pre-Mardi Paws Beat Down!

    With port-o-potties, white tents, and police barricades surrounding the AO, the 5 Pacs that showed up knew that a post Mardi Gras parade was coming, so let’s get this beat down started.

    Warmarama

    21’s- Q starts off exercise in cadence up to 5. From there, everyone is quite as a church mouse. All pacs need to stop at 21. If all the pacs don’t finish at the same time, everyone does 5 penalty burpees.

    Exercises completed with 21 count were side straddle hops, knee highs, butt kicks, imperial walkers, and wind mills.

    This is harder than it sounds. We were only able to complete the side straddle hops without any penalty burpees.

     

    Mosey to the corner of Marigny and the Lakefront. Start off with one exercise, mosey north to the next block, rinse and repeat the last exercise plus another. We did this for 5 blocks, and here is how it went…

    Block 1 – Merkins, 10 – IC, Slow Count

    Block 2 – RR + Copper Head Squats, 10 – IC

    Block 3 – RR + ECBB’s, 10 – IC

    Block 4- RR + Overhead Claps, 10 –IC

    Block 5 – RR + 10 Burpees OYO

     

    Lunge Indian Run

     

    Pacs line up in a single file line. Pac in the front of the line leads group in squats IC. Last pac in line does lunges to the front of the line and takes over the count, just like an Indian Run.

     

    An overzealous Q wanted to do this a full Old Mandeville block. Half way through the block, he quickly realized how long this takes. Had to adjust on the fly and cut it to half a block. Mosey to the Marsh.

     

    Play a ten minute game of half-court basketball. It was a little challenging with 5, but we made it happen. Every time a point was scored, the team that got scored on had to do a penalty exercise. They ranged from 5 burpees, bear crawls to half court, suicides, and sprints the length of the court.

     

    Mosey/Indian Run back to the flag. We flip flopped one block of regular mosey for a block of a regular Indian Run until we got to the Lake Front. Mosey to the flag once we got to the lakefront.

     

    STEVE took over the Q for some Mary to wrap up the beat-down. I am not sure of the grueling details, but I heard hello dolly and some grunts.

  • Super Bowl Saturday

    A little foreplay, a short disclaimer and then off to the races this morning on Super Bowl Saturday.

    52 reps of Seal Jacks, Mountain Climbers and Imperial Walkers, all in cadence, for a warmup.

    Mosey to the first COP for:

    10 count Al Gore, 10 copperhead squats, and 10 vertical jumps.

    10 count Mission Impossible, 10 slow Merkins, and 10 Northshore (plyo) Merkins.

    10 count balance on right leg, 10 slow pistol squats right leg, and 10 right leg hops.  Rinse and repeat on the left leg.

    10 count isometric lunge with the right foot forward, 10 slow lunges, and 10 half Sister Mary Katherines.  Rinse and repeat with the left leg forward.

    Mosey to the Main Event:

    The PAX set up a field approximately 30 yards x 30 yards and then separated into two teams, one donning wifebeaters left over from the Krazy Ivan.  Two teams, one football and an old fashioned game of keep away that reminded us all of our 12 year old selves.  Liberal sprinkling of Merkins, burpees, vertical jumps and star jumps every incomplete pass.  Not exactly Eagles v Patriots although some previously undisclosed skills were revealed by the wheezing PAX.

    Mosey back to the Shovel Flag for Mary:

    Scuba Steves, plank right leg pulses, plank left leg pulses, flutter kicks, and dynamic side planks both sides all 52x IC.

    Countorama, nameorama, and Chewy prayed us out on our way to the coffeeteria.

    Fun time this morning guys.  Thanks for being such great sports and letting me lead.

    Moleskin

    T claps to the 10 Northshore PAX participating in the Run Ranger Run February challenge.  As of this writing, Team Northshore sits in 21st place on the national leaderboard with 83 running miles logged since Tuesday.  Let’s keep up the momentum men.

  • Challenge Accepted

    Having an entire month with no ISI challenge seemed to be a challenge in and of itself for the Northshore PAX.  These guys don’t want a month off.  So when Hawg finally issued the February ‘Run Ranger Run’ challenge, the PAX was tripping over itself to register and get started.  Chaos ensued.  ‘Who is Anonymous?’  ‘Can we run 1000 miles instead of 565?’ ‘And what the hell is the Pelican’s real name?’  Luckily, Bushwacker took his machete to all the red tape and logistics (sound effect please), clearing a path this morning to simply log some miles.

    So it was not all that surprising that seven PAX came ready to hit the pavement.  What was surprising, though, was to arrive a few minutes early and find Carpool loitering around City Hall with no car in sight and already sweating.   (It’s no wonder the police tailed the gang down to Sunset Point!)    Nah, nothing nefarious here, it was just Carpool – having said aloud that he’d shoot for 70 miles this month – living up to his word.  T-claps to him for logging an extra four miles by saving some gas and running to the AO.

    No warm-up today, just straight to the mosey.  This morning we’d do an extra lap around the loop, adding a few extra tenths so that those of us hitting the Cove tomorrow might log an even (cumulative) 10 miles.  PAX ran somewhere around an 8:55 pace, giving us a decent chunk of time for my new favorite Scramble AMRAP: 5 pull-ups, 10 merkins, 15 squats.  Over and over and over, ad nauseam.  Literally.

    Countdown, nameorama, and Burgundy prayed us out.  Thanks for the nice run gents!