F3 New Orleans

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  • We ran!! – from Shooter

  • I Don’t Know Your Name, or Where You Come From…. – from Hawgcycle

    I Hate You

    Conditions: 80 degrees, 92% Humidity, Calm seas

    Pax: Professor F-bomb, The Pride of Mothers Everywhere, Notre Dame’s Favorite Son, and me

    Warm-up: Madam Mayor had the fountain on for us this morning so we made a lap around it and then settled in for…..SSH x 25, Peter Parkers x 20, Grass Grabbers x 15, Parker Peters x 20, Don Quixote x 10, and a little shout out to the Brogadites.

    The Thang:

    Mosey to a planter for Tabata. 20 seconds all out – 10 second recovery. 4 exercises – 2 rounds
    • Derkins
    • Box Jumps
    • Dips
    • Donkey Kicks

    Mosey to the House of Pain and Pair up upon arrival. One pair does an L-Hang (which I like to call the Bernie Sanders, but I think I am contractually obligated to not use that term…freakin’ lawyers) while the other crawl bears up the levee. Flapjack and repeat for 3 sets

    Brief Mosey along the base of the levee for….

    11s – Merkins on the near side of the levee, Burpees on the far side

    Back to the top of the levee for a set of LBCs and then….

    Quadraphilia (sue me)

    Back to the flag for COT

    NMM:
    • JV dropped an F-bomb about 20 minutes into the workout after the first round of crawl bear up the levee. That’s the positive reinforcement I am looking for when I Q.
    • How many languages does Catfish speak? I went to a Thai restaurant with him one time and he started speaking Thai with the owner. Today, he and JV both pulled out Latin quotes during COT.
    • The quote that I thought of most today was Vince Lombardi’s famous quip “Fatigue Makes Cowards of us All.” I felt it today. During the last round of the L-hangs I could feel my mind giving out. I know my arms had more left in them…..as Triple Shift is aware….they have 8% more muscle than the ideal man, but my mind was being a coward. Then it happened again during the 11s. With about 5 rounds left Catfish was dangerously close to lapping me. I did not want that to happen, but my mind had already resigned to letting it occur. We are fortunate. We get the opportunity every morning to work on making our bodies and minds stronger. Take advantage of that opportunity. We are all going to face situations where we cannot afford to be a coward. Keep practicing at the beatdowns, so that the next time you are in a situation where you have to push yourself, your mind doesn’t stand in the way.

  • Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster

    F3 and FiA Mixed Beatdown!

    PAX:

    –

    Start at Flag.

    Mosey to the field across Magazine St. (Moana’s Island).

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Partner up with a person from the opposite group (F3 and FiA).

    Dora to the marker and back.

    100 – Shoulder taps (1is1)
    200 – LBC’s
    200 – Squats

    Burpees – 10 OYO

    Switch to FiA for the remainder of Beatdown.

    Tabata / HIIT style:

    2 rounds of each working 45 seconds with 15 seconds rest:

    1) Plank jack w/ crunch.
    2) Prisoner get up w/ jump.
    3) Sit up to Get up.
    4) Suicide Push Ups (Catalina Wine Mixers).
    5) Froggers.
    Mary

    Flutter Kicks – 10 IC
    Freddie Mercury’s – 10 IC
    Russian Twists (Douilles) – 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    “Coffee”

    Thanks for the opportunity to Lead!

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Request honored – from Waterpik

    YHC got a text from Jose 10k asking if an extensive amount of running was planned for Monday morning’s beatdown at the Milestone Marsh. Just glad to have a hard commit, YHC would have let Jose lead the workout if he wanted.

    After a Brief warmup consisting of AC, SSH, GM, the pax quickly got to work grabbing the saturated cinder blocks from their hiding spot.

    Beatdown consisted of 4 corners with the pax carrying the coupon (walking) to each of the 4 blocks surrounding Lamarque and Livingston Sts.

    The pax stopped at each corner and did a series of exercises consisting of squat thrusters, presses, goblet squats, big boy sit-ups, leg raises, kettle bell swings.

    After 2 laps around the block, we hit the pull-up bars for 2 sets of max out pull-ups (that’s like 3 for me).

    Then it was off to center court for mary.

    COT and YHC prayed us out. T-Claps to F3 Nola’s Sandbar who posted for the workout, even though his NS friend who was supposed to show up as an FNG stiffed his buddy due to a “cold.”

    Have a good week, guys.
    Thanks for allowing me to lead.

  • Whole Lotta Mosey – from Akbar

    YHC arrived a little early to check the stairs up to the Pilot tower, making sure they were dry enough and no modification would be needed. Russo arrived and sat down to put on his shoes as Snapper walked up. Chewy brought an FNG, a Navy guy who’s on his way from California to Tampa. 5 it would be.

    Warm up x12: SSH, imperial walker, hillbillies, arm circles (f/b), self-love, 10 merkins OYO.

    Short mosey to the Pilot House stairs. 25 reps then run up and down the stairs until finished

    Werkins x50; Shoulder Taps x 100 (1-1)

    Lunge walk mosey to the end of the corridor for Hallelujah Squats (hands up in air) 25 each ,then slalom the length of the corridor and return. Rinse and repeat for 150 total reps.

    Lunge walk mosey to stage, circle up for Stone Mountains IC x20

    Mosey to the end of trailhead for Stirkins x 10 on the wall. Step up each leg, then an Irkin = 1

    Mosey to the gate for These Things. Waterpiks exercise of bodyweight triceps extensions leaning against the gate. He couldn’t think of a name for it and just called it These Things – and it stuck.

    Mosey back to the stairs for Mary, passing the wall by the bathrooms which always reminds me of a brutal Shooter beatdown. We took off our shirts, balls to the wall and then you had to put your shirt back on. I think only Cowbell and Jose10k accomplished it.

    Mary

    Back at the Pilot House for rinse and repeat of the start. Exercise x 25 reps, run up and down the stairs until finished.

    Wife Pleaser x 50, E2K x 100 (50 each knee)

    Circle up for hello dolly 3 ways. Low, mid, and high dolly’s x12

    1 minute lay on your back and stare at the sky

    Heels to Heaven x 10

    Count, Nameorama – Welcome FNG Yeah Yeah (because he says yes to everything).

    COT – Russo prayed us out thinking of Uncle Jimmy and Jose 10K’s mom.

    Til next gloom!

    Akbar

  • Joyful June 21st at The View – from Rudy

    Short detour as I got lost on my way to The View (but at least now I know how to get to Westward Ho for a future visit). But fortunately, I’d left my house early enough just to cover that possibility. At 5:29, YHC and the Old View Reliables (and yes, I mean Old) started off in the humid gloom (though I will say – the weather on the other side of the levee was delightful!)

    Grab a cinderblock and rifle carry to the top of the levee, our home for the next 45 minutes.

    Warmup with some stretching, SSH, IW, etc… Then lets get started

    6/21 – Happy June 21st. 6 Burpee variants at top of the levee, then carry the coupon down to the bottom for 21 reps. 3 rounds, each with 3 sets. Burpees/Curls, 8-Counts/Rows and ManMakers/Chest Presses.

    Partner up: 1 pax take the 2 cinder blocks for a farmer carry down the levee and back up, while the partner does burpees. Repeat x3.

    Now for something new: YHC has been seeing PT for hip problem. Apparently, YHC has the worlds weakest right Gluteus Medius. That’s led to lots of homework for YHC with Gluteus Activationus. Lets try it out with some PAX.

    Bridges: Heels only (toes let the Quads do some of the work). Shake your hammies to make sure they lose (don’t want them doing the work). PINCH those Glutes. That’s it. Hold it. Hold it. ACTIVATING GLUTES. Then rest. Then Up again. Repeat x8 – each hold for around 10 seconds. Then with the glutes sufficiently activated, lets try some sllllooooow squat, holding at the the bottom. AND FOCUS ON FORM. Sit, don’t lean. Hold the core tight. Let the glutes do the work. Then lets do a lunge walk for a bit. Then some more squats. Don’t know about the other PAX, but my butt muscles were feeling it. (and on the positive side – hip pain has decreased greatly in the 4 weeks that I’ve been doing this…)

    Rifle carry coupons back down, and circle up for a final round of LBCs at the flag.

    Count-off/name-o-rama for 4 geriatric PAX (Hate for the youngster of the group, Frac, at a child-like 51…). Prayers – especially for my Mom who is still trying to adjust to life on her own. Father’s Day was a tough day for her yesterday. Thanks for the kind words, guys!

  • 2 Bags are Twice the Fun – from Fracsac

    7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:

    Mosey over the levee and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Grass Grabbers x 12
    AC fwd and back x 10 each
    Self love x 10

    Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.

    Ring of Fire 1

    Bobby Hurleys x 10 while others hold Al Gore – twice around.

    Burpees x 5 around the circle x 2

    Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.

    Ring of Fire 2

    Squats x 10 while others complete monkey humpers AMRAP

    Catalina wine mixers IC x 12

    Back to bike path for repeat of last sandbag run

    Ring of Fire 3

    With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.

    Motivator – Deconstructed SSH from 10 to 1

    Continue with sandbag run to starting point and return to flag.

    COT

    NMM

    – Thanks Heisenberg for bringing Sandy to keep Sweetness company.
    – Glad to have Pass Interference from F3 Alpha near Atlanta join us.
    – The weather cooperated for the most part.
    – Coffeteria at Cafe Navarre rocked as usual.
    – The pax seemed to enjoy this unique beat down, thanks to all for posting.

    SYITG

  • 2 Bags are Twice the Fun – from Fracsac

    7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:

    Mosey over the levee and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Grass Grabbers x 12
    AC fwd and back x 10 each
    Self love x 10

    Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.

    Ring of Fire 1

    Bobby Hurleys x 10 while others hold Al Gore – twice around.

    Burpees x 5 around the circle x 2

    Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.

    Ring of Fire 2

    Squats x 10 while others complete monkey humpers AMRAP

    Catalina wine mixers IC x 12

    Back to bike path for repeat of last sandbag run

    Ring of Fire 3

    With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.

    Motivator – Deconstructed SSH from 10 to 1

    Continue with sandbag run to starting point and return to flag.

    COT

    NMM

    – Thanks Heisenberg for bringing Sandy to keep Sweetness company.
    – Glad to have Pass Interference from F3 Alpha near Atlanta join us.
    – The weather cooperated for the most part.
    – Coffeteria at Cafe Navarre rocked as usual.
    – The pax seemed to enjoy this unique beat down, thanks to all for posting.

    SYITG

  • What Storm? – from Catfish

    Two distinguished gentlemen this morning at the Mothership for a post-storm beatdown of epic proportions.

    Moseyed to peristyle to warm up with Abe Vigodas, Grass Grabbers, and SSH. Grabbed some Imperial Squat Walkers to get the legs warmed up, then dropped to faces for Peter Parker Peters, Plank Jacks, and low slow merkins.

    Out to the benches for left leg power ups, dips, right leg power ups, and derkins. Over to Great Lawn for a “stacking” Four Corners with 7 burpees, 14 merkins, 21 jump squats, and 28 overhead claps, moseying between each corner. “Stacking” refers to how each set was cumulative, so that the final set consisted of 7 burpees, 14 merkins, 21 jump squats, and 28 overhead claps, with each of the intervening corners adding another exercise.

    Grabbed some Freddies, leg lifts, and dying conckroaches. Then did another round of Four Corners. Grabbed some flutter kicks, American Hammers, and LBCs. Did another round of Four Corners.

    Grabbed some grass for Jack Webbs, then on to faces for Shoulder Taps while shoulders were burning.

    Wentback to the corner for some column-sit action. Did some arm circles in the wall sit, then moved to low slow squats. Another column-sit with backwards arm circles, then monkey humpers.

    Parking lot for some 8-counts for the finish, then over to flag zone for CoT.