F3 New Orleans

Author: Waterpik

  • One of the main reasons I like F3…

    With the clock ticking down toward 5 am, it began to look like I would be Qing a sad clown workout.  But to use a baseball analogy, Shooter barely got under the tag as he came in real hot having hit the snooze button on the alarm clock after a restless night of sleep. Shooter in tow, we got right down to it.

     

    Warmup : SSH x 20 IC, GM x 20 IC, High Knees x 20 IC, Butt Kicks x 20 IC

    Let’s get to the workout:

    Mosey to Lakefront and back…then do 3 minutes of merkins, hello dollies, and squats.  10 reps apiece in succession until time is up.

    Then:

    Mosey to Lakefront and back…this time it was freak nasties, wife pleasers and calf raises.  10 reps apiece again for 3 minutes.

    Then: you guessed it, mosey to Lakefront and back…this time it was australian pull-ups, leg raises and one leg squats and touch  opposite hand to foot (I’m sure there’s a name for this)

    Thanks to Shooter for posting after a poor night’s sleep and making me a better man just trying to keep up with him.

    COT. Shooter prayed us out!

    F3…I believe it nurtures and encourages leadership.  This is one of the things I like most about it and one of the reasons I keep coming back.  Thanks for letting me lead today and becoming a better man in the process.

    Waterpik

  • They came in WAVES

    It was a good showing this morning with 8 men posting at the resurgent Milestone Marsh.

    Warmarama:

    SSH

    GM

    WM -all IC x 20

    Workout/ Thang:

    Circle Up at Half Court for some WAVE ACTION:

    Merkin Wave to 200

    Shoulder Tap Wave to 100

    Plank Jack Wave to 100

    Burpee Wave to 100 while PAX holds Al Gore.

    Mosey to Baseline for some old fashioned Line Drills, Bear Crawls, Crab Walks, Jog Backwards, Karoake Drills, Mountain Climbers, Shuffle Feet.

    Mosey to Bushwacker’s “Childrens Playground Equipment.”

    Break up into 2 groups. Half the PAX does pullups (max out), while the other half do 20 Hello Dollies IC.  Switch.

    Half the group does Australian Pullups (max out), while the other half does Wife Pleasers x 20 IC. Switch.

    ISI:  Hold Plank for as long as possible.

    Mosey back to center court for countarama, nameorama, and Captain Sparkles prayed us out.

    Thanks for making me a better man and embracing the challenge of a brand new week with me, men!

    Waterpik

  • 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.

  • 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.

     

     

  • 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!

  • 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.