F3 New Orleans

Author: The Manny

  • Is it a sign?????

    In the gloom this past Saturday morning, we had 6 pax show up for the beat down. Could this be a sign that the Patriots will be winning their SIXTH Superbowl Championship this upcoming weekend. Who knows maybe the Eagles will win their second superbowl. It is about time. The last time they took home the Lombardi was in 19SIXty.

    The last time that they played in one was on February SIXth, 2005 with Macnabe and Owens. No matter who wins, there are beatdowns that are getting served up SIX days a week on the Northshore. Here is the one I was honored to serve up in the absence of Captain Sparkles.

    Warmarama:

    Windmill – 20 IC, Toe Touches – 20 IC, High Knees 20- IC, Butt Kicks – 20 IC, Happy Jacks: ( 5 SSH’s IC, 2 Squat Jumps, rinse and repeat x 4), Seal Jack Burpees: (5 Seal Jacks, 2 Burpees, rinse and repeat x 4)

     

    Mosey…..

     

     

    Elevens:

    1 Derkin at seawall, bear crawl to street, 10 Copper Head Squats, lunge walk back to sea wall, you know the rest!

     

    Mosey…..

     

    Bearmuda Triangle:

    Each pac teams up with a partner. Group 1 does one burpee, run to spot 2 (about 50 yards)-do 2 burpees, run to spot 3 (about 50 yards) – do 3 burpees, run to starting position (about 30 yards) – Rinse and repeat 3 times. The three spots form the shape of a triangle, hence Bearmuda Triangle.

     

    Mosey to the Cabildo…..

    3 Sets:

    Step ups left leg( 5 IC), Step ups right leg (5 IC), Freak Nasties (5 IC), Knee Ins (5 IC)……Doubled the amount of reps for each set.

    Mosey back to park for some Mary…

    3 Sets:

    10 LBCs , 10 Freddie Mercuries, 10 Flutter Kicks, 10 Putins- All IC. Inreased reps by 5 on each set.

    Mosey….

    Pax circle up in a plank position. Starting with THE Manny, do one Merkin and hold plank. Go around circle with each pac doing one merkin until we get to 60.

     

    Indian run back to flag.

     

    Thanks to backdraft for praying us out. Keep an eye out for Backdraft’s virgin Q coming to an AO near you.

     

     

  • Next Pac Up!

    With Butt Splice being down, I was honored to take the  Q at the mother ship.

    Next Pac Up….that Pac would be THE Manny!

    Warmarama

    Windmills – IC 20

    2 Eight Count Body Builders

    Side Straddle Hops – IC 20

    4 Eight Count Body Builders

    High Knees – IC 20

    8 Eight Count Body Builders

    Butt Kicks – IC 20

    10 Eight Count Body Builders

    Forward Arm Rolls, IC 20, Reverse Arm Rolls, IC 20, Overhead Claps, IC 20, Mosey…..

    The Thang

    Pax line up against see wall. First Pac carries 45 pound heavy bag to street and back to sea wall. Drop heavy bag and hit it ten times.  Next pac rinse and repeats until all pax have carried bag.

    While each pac carries bag, other pax doing a cycle of burpies, imperial walkers, merkins, and slow squats.

    As Maverick observed during the next part of the beatdown, I am not doing the ISI challenge this month…..

    20 LBC’s IC, 20 Putins IC, 10 Flutter Kicks IC, 10 Freddy Murceries IC – Rinse and Repeat 3 times, Mosey…….

    5 Derkins OYO, 5 Incline Push Up OYO, 5 Step Ups left leg, 5 Step Ups right leg- IC: Rinse and Repeat 3 times, Increase each set by 5 reps each time

    Each pac takes the plank position. First pac sprints to street and back. Rinse and repeat until all pax have sprinted to street and back.

    Indian Run back to the flag.

    Each Pac teams up with a partner. AMRAP – merkins in one minute. AMRAP – situps in one minute.

    Seal Jacks – IC 20

    2 Burpies

    Toe Touches – IC 20

    4 Burpies

    Side Straddle Hops – IC 20

    8 Burpies

    Shoulder Press – IC 20

    10 Burpies

    No FNG’s this week, All Vets.

    Maverick prayed us out in the cirlce of trust.

    Great F2 at Coffeteria afterward.

  • Buckets, Basketballs, or Beatdown?

    Upon arrival  at 6:15am, I see a bike resting on the flag. I also noticed the the parking lot was much less crowded than usual. At 6:30am, as Butt  Splice and Chewy ran up to the flag, I quickly learned that Splice did a pre-workout thang before the pre-workout thang by riding his bike to the mother ship. What an over achiever!!!   As we started the “warm-up”, we quickly grew to a group of 10, Grundy, Chewy, Butt Splice, Maverick, Bushwacker, Lonase,  Moby Dick, Einstein,  Tanked Up, and yours truly. As we started the Thang, we grew to a group of 12 as Skim Milk and his FNG, later nameed Bourbon Ball arrived.

    Warm Up:

    • 20 Side Straddle Hops – IC, 2 Burpies – OYO
    • 20 Butt Kicks – IC, 4 Burpies – OYO
    • 20 High Knees – IC, 6 Burpies – OYO
    • 20 Wind Mills – IC , 8 Burpies – OYO
    • 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Hand Claps IC, 10 Burpies – OYO

    Mosey…

    Thang # 1:

    BLIMPS

    • Burpies: 5- OYO
    • Lunges: 10 Each Leg -OYO
    • Imperial Walkers: 15 – OYO
    • Merkins: 20 – OYO
    • Plank Jacks: 25 – OYO
    • Squats: 3- OYO

    Bear Crawl back to the starting line, rinse and repeast 2 more times!

    Mosey…

    Thang #2:

    • Left Leg Step Ups – 5 IC
    • Right Leg Step Ups – 5 IC
    • Squat Jumps – 5 – OYO
    • Chair – 15 Count IC
    • Derkins – 10 – OYO

    Rinse and Repeat 2 more times increasing Step Ups  and squat jumps by 5 each set.

    Thang #3

    • 20 Gas Pumps – IC
    • 20 Crunchy Frogs – IC
    • 20 LBC’s – IC
    • 20 Boat/Canoes – IC
    • Round of Guantanamo
    • 50 LBC’s – IC – You all can thank Grundy for this lagniappe!!!

     

    Mosey….

    20 Merkins – Just for good measure

     

    Mosey back to the flag.

     

    Great job to Bourbon Ball who completed a great beatdown,  Lonas who, after a short rest that God was telling him to take, was able to finish running the rest of the beatdown, and for Bushwacher for praying us out.

     

     

     

     

     

  • Labor Day Vacation??????

    When  you a make a trip to the beach, you  expect a few things to happen.  Things like getting sand inbetween your toes, and running into the water. Usually, you don’t expect these things to happen when you wake up at 6am, or 6:35am if you are Ocho, when you are getting ready for your Saturday morning beatdown at the mother ship. NOT THIS WEEK BABY. This group of Beach Boys started their Labory Day weekend BayWatch style! Running around with orange buckets, filling them with water, hoping that it was filled past the 30 pound marker, so they did not have to complete their penalty burpies!!!!!!

    I am glad to report that no penalty burpies were completed on this Labor Day outing, but there were many other beach time activities that we did to pass the time. Side straddle hops, merkins, and imperial walkers just to name a few.

    I hope yesterday’s beat down will encourage all of you to bring duct tape and an orange Home Depot bucket with you the next time you bring your family to the beach. As you wrap the bucket with grey duck tape, and your family asks you, “What the hell are you doing?” Just look at them and say, “Let’s Do This!”

  • Free Throw Frenzy

    Great job to everyone who cranked out the Saturday morning beatdown at the Mother Ship. Squats, lunges, bear crawls, and derkins are alway a great way to get your weekend started.  TClaps to Brat and Crab Legs for finsihing the Mosey with a Purpose challenge in the designated time. We all had a blast to the past to PE class with lay ups, free throws, and suicides!!!