F3 New Orleans

Tag: Wicket

  • Foggy on the Escalator – from Russo

    I realize this may be late in at least one or two people’s eyes, but we can’t all be superstars.

    Warmup (10x IC)
    Seal jacks
    Grass grabbers
    SSHs
    Arm circles
    Torso twists
    Imperial walkers

    Thang

    I tried to make at least half of the beatdown mosey-related for the RCR folks, so we did just that: moseyed around old Mandeville, stopping on average every block or two to perform reps of 10 exercises in what I call an “Escalator”, or as Chewy rightly called it: “Sudoku”. Exercise 1 gets 10 reps, Exercise 2 gets 9 reps, down to one. Next round, Exercise 1 gets 1 rep, 2 gets 10, R&R until as Steve was first to chime each will get 55 reps for a total of 550 movements. Math!

    The exercises:
    Shoulder tap plank jacks
    Star jumps
    Merkins
    Burpees
    Jump squats
    Murder bunnies
    American hammers
    Crunchy frogs
    Donkey kicks
    Imperial squat walkers

    The weather: Foggy! As thick as I’ve seen this year (39 days in). This, humid so sweat was a plenty. Around 64 degrees to start, so within the 3.7 degree window that Quarterpipe will join us in.

    The music: Not Jose’s

    We timed it well enough that there was no Mary, so COT, NOR, announcements, and prayer closed us out.

    Coffee afterward, which is apparently a thing and I may or may not have needed a special engraved invitation for.

    Thank you all for joining and making the world a better place. SYITG

  • I Have No Answer at the Moment – from Bushwacker

    The Todd boys pulled up with 5 minutes to spare, and poured out of the swagger-wagon to see the flag blowing in the chilly breeze of the gloom, not a single man standing in its shadow. Shooter and Zoolander were off hunting, José woke with a migraine and wouldn’t be posting, but Steve and Waterpik jogged up, completing the prethang. There we few stood judging all the F3 Northshore world for their wussification in the face of 40° weather, when, as we should have known, the lakefront started getting more crowded with PAX coming in from every angle!

    WARMORAMA

    X10 IC:
    SSH, Good Mornings, Torso Twists, Toe Touches, Windmills, Self Love

    THANG

    Starting at the flag, x5 OYO: Burpees, Sister Mary Katherine’s (1is1), Big Boy Sit Ups, Freak Nasties, Jump Squats

    Mosey westward and at each street increase reps by 5 (Lafitte x10, Carroll x15, Coffee x20, Adair x25), and return, decreasing reps by 5.

    Indian (Indigenous?) Run from flag, around Noah’s Ark and back

    MARY

    IC x20 Flutter Kicks
    OYO 100 100s

    COT
    Hammer joined us just in time, and we even had a Cowbell sighting. Count, Name, True Coat prayed us out.

    It was a tough one, and QIC was impressed and proud to be leading these guys. T Claps to Swoll Patrol for giving everything he had, plus some he didn’t even realize he could!

    SYITG

  • Welcome to Hazzard County! – from The Duke of Hazzard

    Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.

    WARMORAMA

    YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
    SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYO

    THANG

    Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
    Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
    Bear Crawl back, 10 Merkins
    Duck Walk, 10 Merkins
    Crab Walk, 10 Merkins

    5 Burpees OYO

    Mosey to Noah’s Ark

    5 Burpees OYO

    Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.

    5 Burpees OYO

    Mosey to Gazebo

    5 Burpees OYO

    Fireman Drag
    Same partners, P1 drags P2 to designated point then switch and return

    5 Burpees OYO

    Mosey to flag

    5 Burpees OYO

    100 count Circle Merkins
    100 count Al Gore/Jump Squats
    100 count Tanked Up’s Down Ups

    5 Burpees OYO

    MARY

    XY’s
    On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)

    WWI Snow Angels
    WWI Sit Up, Snow Angel w/ arms & legs slightly elevated

    Foxhole Merkins
    Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll left

    Plank 30 seconds – 5Merkins – Plank 30 seconds R&R until time

    COT
    Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!

    Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!

  • I’ll get all the sleep I need when I’m dead – from Akbar

    Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.

    5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.

    Warm up:
    SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuff

    Mosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6

    Mosey to the Shaft for Benjamins.

    2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round

    Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.

    1. Stone Mountain, Bear Crawl, Mountain Climber
    2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
    3. Squats, run, Renegade Row
    4. Reverse Grip Merkin, Bear Crawl, and something else.

    Mosey back to the Gazebo for more Benjamins with Core focus.

    1. Little Manny Crunches, run, LBC’s
    2. Crunchy Frogs, run, Hello Dolly

    Mosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.

    Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.

    At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.

    Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.

    Announcements:
    Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.

    Zoolander’s 6 year anniversary Q next Saturday.

    Here’s to 5 more years 👊
    SYITG, Akbar

  • Easter Saturday – from Waterpik

    With the Q sheet empty mid week, YHC grabbed the Q for the beatdown on the lakefront. Temperature 54 degrees to start the workout, beautiful westher this time of the year.

    Warmup consisting of seal jacks hill Billies, side straddle hops, wind mills.

    Mosey to the shaft for the main thing. On today’s menu was 11’s. derkins, reverse merkins, stone mountains on one side and Superman’s, sister mary Catherine’s, and rower sit ups on the other.

    Rinse and repeat with some speed work, burpees and rocky balboas on the seawall in between the sets of 11’s.

    Enjoy Easter with your families, men!

  • The Fairy Ring – from Akbar

    14 strong today – with a little EH help from Shooter’s backblast – on this wet gloom for a pre Saint Paddy’s day celebration.

    Legend has it that fairy rings were caused by fairies, elves, and Leprechauns dancing in a circle. If humans joined in the dance they would be punished and made to dance in the ring until they passed out from exhaustion – or DIED. In 1518, the French town of Strasbourg experienced it and other outbreaks across Europe happened in the 10th century.

    It is an unsolved public health mystery, and the most recent case showed up in Mandeville, La at the Lakefront beatdown. There were exercises, dancing, moaning, and groaning, and yes – Fairies.

    Pax : Baby Yoda, Waterpik, Pass Interference, Jose 10k, Duke of Hazzard, Wicket, Bushwhacker, The Hammer, Brexit, Bird, Steve, Russo, Shooter, Akbar

    Warm Up: x10 IC: SSH, Windmills, Arm Circles, Swimmers, Backstroke, Overhead Claps, Toe Touches, Grass Grabbers

    Mosey over towards Rips, circle up for instructions.

    The Thang

    6 exercises x 10 OYO – while listening to YHC’s high school playlist, with an Irish jig after each song. When the Irish jig came on we would mosey in a circle until finished, and pick back up where we left off. A non-stop 30 minute beatdown with no breaks.

    The idea was full body on the wall – (Jose10k noted this was mostly upper body). Then lower body on the Irish Jigs. YHC did not do the math, but the Irish Jigs were around 50 seconds, and the other songs were an average of 3.5 minutes.

    Exercises:

    Wide Tempo Merkin, Step Ups (2 is 1), Freak Nasty, Renegade Row, Reverse Grip Irkin, Stone Mountain

    Irish Jig: High knees, Hallelujah runs, lunge walks, runs, butt kicks

    Fairies are Real
    A quarter way through the playlist took on a mind of its own, skipping ahead, playing a song for 3 seconds, then all together stopping. Were the fairies messing with Q? We killed the tunes and pushed forward. With no music, it looked like the scene from Halloween when the prisoners escaped from the loony bin.

    Time called and we moseyed back to the Flag for some leg work.

    3 sets x10 IC of Sister Mary Catherines, Calf Raises, Copperhead Squats

    Mary x10 IC: Freddy Mercury, Hello Dolly, Rosalita, Flutter Kicks, Heels to Heaven, Hummingbirds (100 100’s), LBC’s

    Time called, reverse count, name-o-rama, YHC prayed us out, and we headed to Coffeeteria.

    Thanks for coming out and following the lead.
    SYITG – Akbar

  • Rolling Dice with Dora!!! – from Shooter

    YHC is not sure what kept so many home today.. Was it the glove recommendation, not sure. Maybe the fact that I have not led a Saturday in some minds EVER, flattering. Or did most just have better things to do than roll Dice with Dora.. Whatever it may have been, 8 still decided to take the red 💊.. Hopefully YHC delivered what was expected but if not just maybe some of you will feel it tomorrow or the next…

    Warmup was brief
    10IC
    Imperial walkers, Hillbillies, Grass grabbers, Good mornings, Cherry Pickers and Mummy kicks..

    Thang
    Split into two groups
    Trigger was the block work

    100 (Squat thrusters/Kettle swings)
    P1 25 reps while P2 rolled the dice..
    For those not familiar Bushwacker made some blocks with stated exercises (Merkins, SSH Burpees, Putins, Jump squats etc.) numbers varied from 5 to 50..
    F/J and at the end Indian run Marigny and back.

    200 (Curls/Tri extension)
    P1 50 reps while P2 rolled the dice..
    F/J and Indian run

    300 (Chest press/Overhead press (time expired)
    P1 75 reps P2 rolled the dice..

    Thankfully the PAX only shared the count in one roll of 50 Burpees..

    Appreciate the post and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • We did the Mash – from Russo

    Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.

    Warmup 10x-15x IC
    – Sealjacks
    – Torso twists
    – Cherry pickers
    – Toe touches
    I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.

    Thang

    First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
    122 merkins
    222 zombie squats
    322 gas pumps

    Next up: Electric chair
    Using the sea wall:
    – Durkins
    – Urkins
    – Freak Nastys
    – Bulgarian split squats
    – Step ups
    – Box jumps

    Then: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)

    Exercises:
    Jump squats
    Shoulder tap plank jacks
    T merkins
    American hammers
    Crunchy frogs
    SMCs
    Crab cakes
    Star jumps
    Monkey Humpers
    Donkey kicks
    Kid N plays

    Somewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!

    Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
    O – Outlaws (circle ups)
    U – Urkins
    I – Imperial walkers
    J – Jack Webbs (1 Merkin, 4 air presses)
    A – Absolution
    B – Box jumps
    O – Outlaws
    R – Reverse lunges
    D – Donkey kicks

    One final jump scare of 10 burpees and we were done.

    COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.

    Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.

    SYITG

  • Efficiency – from Akbar

    YHC has been working with Whacker helping cut yards for the past month. One thing that I’ve learned is the efficiency in which he works. Active, productive, profitable, skillful, decisive, effective, valuable, proficient, organized. It’s not like when we cut our own yard: chilling to tunes, stopping to talk with the neighbors, maybe looking forward to a cold beer afterward. This is an operation to get finished as soon as possible.

    For example, tight and wide. You cut the smaller spaces first toward the street, then the larger ones working back toward the house – this makes clean up more efficient. Don’t cut other people’s grass, even it’s a patch of grass the size of a shoe box. If you do, you’ll get yelled at by a screaming man running toward you with a weed eater. Snake mow only when the grass is shorter, box cut when it’s growing to make clean up more efficient. Mow the edges of the yard first, watch out for protruding or non-protruding items in the yard (stumps, toys, power lines). Don’t wear dark sunglasses.

    Drive fast in between jobs – rolling stops are permissible at stop signs. Blow grass with the wind. Eat something, drink lots of water, and don’t use the bathroom until the jobs are finished.

    In pondering these recent adventures, efficiency was on the mind. What kind of beatdown covers all the bases without being too complicated? 7’s and 11’s

    PAX: Akbar, Wicket, Jose 10k, Hogsbreath, Zoolander, Russo, Minnow, Maverick, Bird, Grover, Hammer, JV, Trucoat, Waterpik, Sogo, Brexit

    Warm up x10-20 IC:
    SSH, Mountain Climbers, Mummy Kicks, Grass Grabbers, Windmills, other stuff

    Thang:
    Mosey up and down the Lakefront, stopping for 7’s, then 11’s, rinse and repeat. All exercises started on the wall, with a 60 foot mosey to the sidewalk to perform exercise #2, then a mosey back.

    7’s Dirkin, Army Crawl, Mountain Climber
    11’s Freak Nasty, flying nun (lunge walk with arm circles), Twinkle Toes (Al Gore calf raise)
    7’s Wall Jumps, Bear Crawl, Hand Release Merkins
    11’s Stone Mountain, High Knees, Renegade Row

    7:19 am, Lightning round
    7’s Bouncy Squats, run, Superman’s
    11’s Al Gore Shoulder Clap, run, Scuba Steve’s

    Indian run back to the flag for Mary

    Mary
    Mountain Climbers x20 IC, LBC’s x20 IC
    30 Merkins OYO courtesy of Wicket

    Name, count, and YHC prayed us out.

    Announcements
    Memorial Day Murph at the Marsh Monday, Jose has Q with Coffeeteria after
    Hogsbreath retirement party at Faubourg Brewing June 10, 5-7

    NMM
    • Great to have Brexit join us again
    • One thing YHC loves about 7’s and 11’s is the Mumblechatter. There was a whole group on the far side that quoted movie lines pretty much the whole workout. Gives you a chance to catch up with everybody, like switching conversations on a speed date, but you aren’t trying to date the other dude.

    Thanks for following my lead. SYITG – Akbar

  • Flicker Ball 2023 Installment – from Zoolander

    15 proved fit for the 2nd flicker ball installment in 3 years on the North Shore. The game warm-up included two rounds of a lung-busting core medley (mountain climbers, V-ups, supermans, squats with jumps, and side-touches) and some soccer ball Merkins. Teams were arranged based on age with Wicket and Barely Legal captaining a Juniors versus Seniors match-up. The game went back-and-forth, needed instant replay at one point to dispel a goal debate as heated as Crystal or Tobasco, and even a flawless Scissors Move was sighted within the Junior’s ranks (Zoolander). Fancy moves were no match for Akbar and the Senior’s stiff defense. In the end, Dangerfield’s Zioned shoe was all it took to unleash his barefoot speed with Senior ace’s Bird and Waterpik on his flanks. The Senior’s long-range shooting, including Jose 10k’s Steph Curry range peppering, bested Cowbell’s golden cleats and the Junior’s fancy playmaking, leaving the Juniors bent over gasping for air and petitioning for a re-match. The work-out ended with the introduction and naming of the newest member of F3 North Shore, “Brexit.”