F3 New Orleans

Tag: Waterpik

  • A change of scenery at the Scramble!!!-

    As I strolled through the park to the courthouse the QIC noticed (2) F3 Brothers waiting for his arrival. Carpool and Watepic have become a staple at the Thursday AO and are two men this QIC count on for keeping him accountable to Post..  I planted the shovel flag and joined in the conversation, but as I scanned the parking area looking for a fellow named Turtle, I quickly realized he had made his star studded return Tuesday at Grandmas House and this Gloom we would NOT be welcomed again with his presence.. 0515 and gotta respect the time so let’s begin gentleman. 25 SSH IC and upon completion here comes someone rolling in hot, could it be the one who committed the night before to posting? Nah… But it was Choppa who had stated Tuesday he would be returning to the Scramble, so welcome back Choppa glad to have you back.  25 Merkins OYO followed by 25 IW IC. Set out for the run considering wether or not to bring the burst back, but decided to stick with routine on the Mosey. The PAX did however Journey a different path on this chilly Gloom passing up Waterpics dark, warm and comfortable looking home along the way.. I am sure the temptation was there for him to stop and cuddle backup for a quick snooze, but he did of course mention that, had he known we would pass this way he could have snoozed a little longer and jumped in along the way.. As we Moseyed Choppa educated us men on the PT guidelines for The Few, The Proud, The Marines.  Which consists of 23 dead hang pull-ups, obstacle course high and low crawl carrying 30 pound ammo cans across a field, fireman’s carry a fellow Marine with in 10 lbs of ones weight, 120 crunches in under 2 mins and I thought I heard a half mile run at what would be a 5:30 mile pace and I am sure I am missing something… Gentleman, and that of course is why they call them The Few and The Proud.. Completion 3.5 miles total finishing with an avg. 8.57 pace back at the AO. With 10 to spare  the PAX headed to the Monkey bars for descending pull-ups 8,6,4,2. Between each set doing 10 Merkins and 10 Elevated Swing crunches.. For completion hit our six for a little Mary. 25 IC LBCs followed by 25 IC FK and wrapped up with a 1 min low plank…

    Appreciate you men posting on this chilly Gloom and allowing me to lead!!

    Count off, announcements, COT

    Thanks to Carpool for praying us out!!

  • A Mild Morning at the Mothership

    T-Claps to Butt Splice for continuing to bring out the FNG’s – producing not one, but two on this balmy 41° morning.  And in turn, t-claps to FNG The Clap for convincing fellow FNG Phooey that he was attending some sort of outdoor bible study group in workout clothes.  Hey, whatever it takes.

    Now you know that things have warmed up around here when everyone goes back to ordering iced coffees at coffeteria.  The cold front that brought temperatures down to a record 16° at The Gipper on Wednesday have hardened our PAX, and typical winter Louisiana weather now seems downright cozy.  So off with the knit caps and the Driving Miss Daisy gloves (Tanked Up!), and down to business:

    Warm Up: SSH, Seal Jacks, Windmills, IW’s, Good Mornings, Mummy Kicks, High Knees, Butt Kicks. Then mosey East to circle up for…

    COP: Holding plank, the PAX performed: Mountain Climbers, Peter Parkers, MC’s, Shoulder Taps, MC’s, all 20x IC, followed by 10x Merkins OYO.  Quick rest, before:

    Round 2: MC’s, Parker Peters, MC’s, Plank Jacks, 20x IC, followed by 20x Merkins OYO.  Recover and mosey to the Lakefront Playground for….

    Partner Routine 1: P1 does 20x Big Boy Sit-ups followed by 20x Merkins continuously while…

    P2 starts at Pad 1 with 20x LBC’s, then crab walks to Pad 2 for 20x Plank Jacks, bear crawls to Pad 3 for 20x Squat Jumps, then bunny hops to the start.  Partners flapjack until each has done 3 rounds.

    Partner Routine 2: P1 does Lt. Dans down the stretch, sprints back, while P2 does Burpees.  Switcheroo.  If you need instructions on the lunge-to-squat ratio for Lt. Dans, ask Maverick, I think he went to a fancy New Orleans school.  And if you need to know why shots of Cuervo the night before an F3 workout might not be a great idea, ask Phooey.  (Though to his credit, he was unaware of what he was getting into this morning, and was somehow able to finish without splashing merlot.  An impressive feat.)

    Then a Double Applesauce Bataan Death March back to the flag for…

    Mary: Putins 25x IC, Leg Raises 15x IC, Crunchy Frogs 12x IC.

    Countdown, nameorama, naming of the FNG’s, and…. hey, who shows up, but EiEi – just in time for free coffee and to plug his event, The Krazy Ivan.  Tanked Up sent us out to coffeteria with a great prayer.   Thanks gents for a great start to the weekend, it’s always a pleasure to lead this group.  And hey, wash your tank tops, dust off that ushanka, do what you need to do, but whatever you do – show up tonight.  The Ivan is finally here and our honor rests in your hands.

  • 3 Musketeers at the Scramble

    It was cold in the gloom this morning at the Scramble.  After some mumble chatter, we got right to it.

     

    Warmup (all IC):  10 SSHs, butt kicks, high knees, Wind Mills, plank-jacks, shoulder taps.

    Pre thang:  3 minutes of pull-ups, freak nasties, shoulder shrugs, in rotation

    Thang:  3.2mi run.

    Post Thang Mary (all IC): 20 IBCs, Flutter Kicks, Hello Dollys, Wife Pleasers

    I was glad to have two of my F3 brothers post for my first Q, especially on such a cold gloom.  Looking forward to many more with this band of men.

  • Winter Soldiers

    Knowing that it was going to be cold on the Mandeville Lakefront this morning, YHC cast about late Friday for an appropriate pearl of wisdom to drop on the PAX.  Almost instantly, Thomas Paine’s immortal words from the American Revolution came mind:

    These are the times that try men’s souls.  The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman.  Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.  What we obtain too cheap, we esteem too lightly; it is dearness only that gives every thing its value.

    The parallels to a beat down in the Gloom on a cold, windy and kind of wet morning in South Louisiana are too obvious to require explanation.  Let’s just say that eight winter soldiers and stout patriots assembled in a brotherly manner to make themselves better this morning.

    The Warmup

    Steve has the Bulgarian squat, Butt Splice owns the longest block, EiEi is best friends with Jane Fonda, Einstein likes to lunge backwards, and Shooter frequently employs the front plank to adjust the PAX’s attitude.  For YHC, it’s the stairs at Rips Restaurant and so that’s where we headed for this morning’s warmup:

    Partner up, one partner does SSHs while the other heads up and over the Rips’ stairs, switch up, rinse and repeat for 10 minutes alternating SSHs with IWs and the straight runs up and over the stairs with crossover runs.

    The Thang

    Short 10 count then short mosey to the East for the first COP:

    Round 1:  Merkin Wave to 80; then on our Sixes holding feet at 6 inches for an Up and Out Circle Leg Raise Wave to 80; back on our feet holding the People’s Chair while executing a Vertical Jump Wave to 80.

    Round 2:  Another Merkin Wave to 80; then on our Sixes holding feet at 6 inches for a Out and Up Circle Leg Raise Wave to 80; back on our feel holding People’s Chair while executing a Knees to Chest Vertical Jump Wave to 80.

    Recovery walk morphing into a mosey to the Harbor Playground, spicing up the mosey with random short accelerations, Merkins, and soccer style headers.  Formed up for the next COP on arrival:

    Isometric lunge hold left leg forward to a count of 30 followed immediately by 30 lunges pulses; switch legs and repeat; then Mission Impossible hold for 30 seconds followed by 30 Merkin pulses.

    Mosey to the Harbor Pavilion where we spread out among the benches for a few rounds of box jumps. Every 30 seconds, the PAX was asked to perform a set of three jumps, a straight jump, a lateral jump to the right and a lateral jump to the left.  We then picked up the pace for the second round, executing four box jumps every 30 seconds.  Round 3 called for six jumps and then the 4th and final round called for eight jumps.

    Mosey to the baseball field where we partnered up once again for two rounds of pull ups, Northshore Merkins (OK we officially claim the name of Northshore Merkins for plyo pushups), Tonya Hardings, and lateral squat jumps.

    Indian Run back to the Shovel Flag for a round of Mary:  back plank bicycles IC 20x, side plank dips IC 20x each side, and J Lo’s IC 20x.

    Countorama, nameorama, and Tanked Up prayed us out on the way to THE Manny funded Coffeeteria.

    Moleskin

    CRAZY IVAN.  It’s on next Saturday, January 20th at 2100.  Mandeville Lakefront AO.  EiEi scientifically has designed this CSAUP event to be .001% better than the Southshore’s Gnarly Nutria.  We’ll see if the Southshore PAX forgo their regularly scheduled Saturday evening bubble baths in order to cross the Causeway for some Cold War games.  Bragging rights for the next six months are on the line.  The Northshore Cold Warriors are ready.

    Chewy is off IR and how appropriate to have one of our Founding Father’s Kotter on a Thomas Paine themed beatdown.

    YHC learned at the Coffeeteria that Carpool’s employer has traded him to the Houston AO.  We’ll miss him here on the Northshore but of course are proud of him for his promotion and know that he’ll represent us well at the Houston AO.

    Captain Sparkles and Turtle are hunting with Shooter this weekend.  Will Shooter make it home alive?

     

  • Field of Dreams

    “Shoeless” Joe Jackson:  “Is this Heaven?”

    Ray Kinsella:  “No, it’s Iowa.”

    YHC has never been to Iowa.  He has, however, been to Baton Rouge….Saturday morning as a matter of fact…and has to admit that Highland Park is beatdown heaven.  If we build it in Baton Rouge, they will come…just like Charlotte, just like NOLA, and yes just like the Northshore…that is a certainty.

    So seven Northshore PAX arrived in the Highland Park Gloom, appearing seemingly out of the mist like Shoeless Joe Jackson and his teammates, ready to play ball.  It went like this after a thorough and legally binding Disclaimer:

    The Warmup

    Determined to deliver knowledge, each Northshore PAX led one of our standard warmup exercises then picked out one of the Baton Rouge PAX to repeat it.  YHC kicked things off with Seal Jacks 10x IC, kicked it to Worms for a repeat, EiEi picked it up for Hillbillies 10x IC,  kicked it to Rocket for a repeat, and so on working through High Knees, Butt Kicks, Side Saddle Hops, Copperhead Squats, Good Mornings, and Imperial Walkers.  False starts, mental lapses, and counting errors a plenty but, hey, the School of Q was in session and the Northshore PAX could have stayed in their fartsacks instead of piling in the Clown Car for the road trip  if the BR PAX already knew the drill.

    The Thang

    Shooter took over for a Tabata set with Merkins and Plank Jacks as the featured exercises.  30 seconds on, 10 seconds rest, repeat 3 rounds.  Professor Shooter then explained to our Baton Rouge brothers the versatility of the Tabata format for delivering pain through a variety of featured exercises, dropping a big pearl of wisdom on the BR men.

    Mosey to the Sundial where Steve unleashed his trademarked Bulgarian Squats on the PAX.  Sprinkling in Freak Nasties, Step Ups and Derkins had the BR PAX thinking that they were no longer in the minor league.

    And if that didn’t do it, the Mosey over to the top of Mount Highland Park for Burpback Mountain definitely signaled the arrival to the Big League.   Partnering up, teams of PAX performed 100 burpees…one partner running down the mountain to the stream and then back up while his partners performed as many burpees as possible on the way to 100.  Is it worth crawling out of the fartsack for an easy beatdown?  Negative.

    Mosey back towards the Shovel Flags where THE Manny set the PAX up for a plank slalom.  16 PAX planked up while the last man sprinted/backpedaled through the others, planking up himself when he reached the end and signaling the next man to get busy.  Once the last PAX completed his sprint/backpedal slalom, it was time for a 10 count refresher course before the PAX moved on to Mary.

    Carpool educated the Baton Rouge PAX on LBCs and then EiEi delivered the final pitch of the morning with his legendary Jane Fonda sequence.

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

    The Northshore PAX was honored to lead.  Thanks for having us.