F3 New Orleans

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  • Peer Pressure from the Pre-Tarded

    A potential trio scramble featuring YHC, Hammer, and The Pelican in da Hood was dashed by the simultaneous assemblage of avengers Steve, Shooter, Akbar, and Pik.

    WARM O RAMA

    x10 IC: High Knees, Butt Kicks, Imperial Walkers, Toe Touches, Mountain Climbers, Scorpion Kicks. It wouldn’t be a proper scramble warm up without a welcomed interruption of Cowbell’s tardy tendencies.

    THANG

    The wind blows, the sun rises, and scramblers scramble. Thus we did through the pre-dawn-darkened streets of Old Mandeville at paces ranging from 8-9:00/mile.

    MARY

    Upon returning, the PAX moved to the park’s padded workout area to spread out a little ISI amongst the Mary. x15 Jack Knife Sit Ups, x10 100s, x15 JKSUs, x10 Scorpion Kicks, x15 JKSUs, Fire Hydrants, x15 JKSUs, L/R Lizard Pose stretches, Downward Dog, Child’s Pose .

    COT

    Count/Name With Friday’s all-nighter looming, and three of the 6 retarded participants present, Q threw out one last invite to the PAX. After all, as the 2019 Ragnar Trail shirt says, “It’s not crazy if we’re all doing it!”

    No takers…

    Thanks for coming out to push yourselves and each other, and for subjecting yourselves to QICs whims of physical torture!

  • Rinse and Repeat at the Foundry

    Made the standard introduction and disclaimer.

    Mosey to “second set” of trees. 

    Circled-up to Warm-up which consisted of: 

    Monkey humpers
    Grass grabbers 
    arm circles  
    Self love 
    Imperial  walkers

    Moseyed to first tree of the “second set” and lined up tree to tree. 

    Bear crawled to each tree of the “second set” – performed 5 merkins at each tree of the “second set” for a total of 6 sets of trees or 30 merkins.
    Plank and wait for the six. 
    Lunge walked back to the first tree of the “second set” – performed 15 squats at each tree
    Al gore and wait for the six. 

    RINSE AND REPEAT then…

    Moseyed to the track where we broke up into two columns and…

    Bataan death marched – 2 burpees for the caboose – for one lap around the track. End at the warm up section where we circled-up for freddy mercuries, lbc’s, flutter kicks.

    Another Bataan death march lap then big boy sit ups, American hammers and penguins at the warm-up area.

    One more death march lap then….

    5 monkey humpers to finish up. 

    Moseyed to the flag at 6:15 where we had count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for the opportunity to lead. 

    PAX: BRIEFS, UNDERTAKER, YA MOM AND DEM, BREADTICKS, BOO BOO, ABACUS, RUDY, TOOL, SHEETROCK, DIRTY DELL, SCREWTOP, GAINES, MMMBOP

  • To The Wall

    You’d think with Cowbell returning from the Virgin Islands and YHC returning from a beach trip in Panama City this weekend, that we wouldn’t need all the hats/gloves/tights today. And yet most of us – precluding Shooter, of course – did arrive to this morning’s 34º gloom with the above-mentioned winter accessories.

    But of course we warmed up quickly and began shedding the layers. Started things off with: good mornings, windmills, arm circles forward, arm circles backwards, air presses, SSHs, seal jacks, IWs, and hillbillies. (Ranging from 10x for the slowish ones to 20x for the faster ones.)

    Then, because YHC was having second thoughts about certain sections of my planned beatdown, we took a mosey around the perimeter of the trailhead to give me time to think. Once back, we finally dove in:

    Partner up at the head of the corridor: P1 will do burpee broad jumps while P2 runs the stairs and back to relieve P1. Journey across the courtyard and all the way back to the start.

    Second Partner Corridor Exercise: P1 does 4x lunges, 8x squats across, while P2 runs up stairs and back to relieve. Across and back again.

    Next, recovery walk over to the stage for some Balls To The Wall. YHC has probably only done BTTW once before, and had originally planned to do 60 seconds of it sprinkled a few times throughout the beatdown. That got shut down real quick after we recovered from our first minute.

    Stayed with that same section of the stage wall, this time for a People’s Chair with overhead air presses, increased the time to 75 seconds.

    After that, grab a partner for some Lazy Doras. Cowbell introduced this one to the Northshore PAX during his first F2 event, and it was no bueno. So YHC figured why not inflict it on the unsuspecting men this morning?

    • P1 10 merkins while P2 planks, swap until you’ve reached 100
    • P1 15 squats while P2 Al Gores, up to cumulative 150
    • P1 20 LBC’s, while P2 holds legs 6″ off ground, up to 200

    A slowesy back to the corridor for the combo sprints/peter parkers/parker peters that I’m so fond of, and then it was time for Mary: flutter kicks, Hello Dolly’s, and Rosalie’s to wrap it up.

    COT and Zoo prayed us out, with special intentions for his sister and her family, who lost their house to a fire last weekend. Lift them up this week as they deal with the loss.

    Thanks men for the spur to get out of bed on cold mornings like this one, and the opportunity to lead and get sharper!

  • I’m Really Late

    Short run to the front of Tulane for 20 of each of the following.

    • SSH
    • Arm Circles
    • Mountain Climbers
    • Peter Parkers
    • Imperial Walkers Squats

    Ran back over to the boxes at the park and split into 4 sets of partners. Each partners did shared two exercises and swapped whenever they got tired of when.

    • 50 Box Jumps/Shoulder Tap as the count
    • Jump Lunges/Merkins
    • Squats/Planks
    • Al Gores/Dry Docks

    Ran to the pull-up bars for more of the same with different excercises.

    • 50 Pull-ups/Jump Squats as the count
    • Jump Lunges/Merkins
    • Squats/Planks
    • Al Gores/Dry Docks

    Mosey to the green for some Mary. Did 20 of each of the following.

    • Cockroaches
    • LBC
    • J-Lo
    • V-Ups
    • Real Freddy Mercury

    Back to the fountain for the following.

    • RLS X 20
    • Dips X 20
    • LLS X 20
    • DIPS X 15

    Finally back to the flag for Name-o-Rama and COT.

  • I’m Late

    Jogged to the grass in front of the zoo for 20 each of the following

    • SSH
    • Smurf Jack
    • Imperial Walker Squat
    • Mountain Climbers
    • Peter Parkers

    Next we headed to the Audubon statue for a little Dora 1,2,3.

    • Burpees X 100
    • Jump Squats X 200
    • Little Baby Twists X 300

    Quick mosey to the pull-up bars and split into 5 groups.

    • 10 Pull-up count
    • Dry Docks
    • Jump Lunges
    • Plank
    • Low Country Crab

    Headed back to the pavilion for some DIPS

    • RLS X 20
    • Dips X 20
    • LLS X 20
    • Dips X 15
    • Box Jumps X 10

    Back to the flag to finish up with.

    • Russian Twist X 20
    • Crunchy Frog X 20

    Finished up COT and Name-o-Rama.

  • Friday Workout after Thanksgiving – Back to Work PAX

    YHC spent a few minutes Thursday evening after a second Thanksgiving meal to lay out a workout for Friday after Thanksgiving.    The plan was to keep it simple, no nonsense and focus on burning a few calories from the food and drink consumed the day before. 

    The alarm clock went off at normal time, but what was not normal was YHC hit the snooze button.     Alas a few minutes later, YHC awoke in a panic realizing he would not be at Pontiff for the 5:30 start time.    YHC quickly sent a message on mumblechatter that he would be “coming in hot”. 

    YHC arrived at Pontiff, near the rock pile and Tool stepped in to lead the warm-up.  After warm-up, we each grabbed a rock and circled up near the rock pile for Thang 1.    Ten-minute total time doing the following exercises in the following sequence:  10 ct. Merkins, 20 ct. Curls, 30 ct. Al Gore, 40 ct. Monkey Humpers, and 50ct. LBC’s. 

    After a brief 20 ct of rest – Thang 2 was started.     Ten-minute total time doing the following exercises in the following sequence:  10 ct. Squats, 20 ct. Flutter kicks, 30 ct. Squat press, 40 ct. Shoulder taps, and 50 ct. Penguins.

    After another 20ct. to catch breath, it was on to Thang 3.     Each PAX picked up rock and did the following exercises together in succession – 10 ct. curls, 10 ct. squat, 10 ct. bench press, and 10 ct. rows.  We then did 8 ct. of each exercise, 6 ct. of each exercise, and finished with 4 count of each exercise.   

    HVAC obliged and led the PAX for about 8 minutes of stretching and Yoga to close out the workout.  

    COT, announcements, intentions, and gratefulness for the Thanksgiving holiday.    This workout was great example of teamwork and fellowship – T-claps to Tool for helping with the warm-up, and T-claps to HVAC for leading the Yoga exercises.

  • Mountain Music

    Conditions: 47 degrees, dry and WINDY

    First Sub 50 degrees post for this Q who came prepared. 

    Mosey to open green space for warmup 

    • SSH x 20 IC
    • Arm circles x 15 (front and back)
    • Windmill x 15
    • Hillbillies x 15
    • Grass grabbers x 15

    Jog to fountain mountain for a version of Burp Back Mountain with a variation of 2 rounds to the sounds of mountain themed music:

    Round 1 – with a partner, one back peddled up and ran forward down 5 times (decline by 1 on each switch) while other does burpees (50 total). By Exicon definition, it called for 100. Ouch.

    Round 2 – with a partner, bear crawl up and run down 2 times, while other does squats (150 total)

    Bench Work (near by):

    Right leg step ups x 15

    Left leg step ups x 15

    Dips x 20

    Box jumps X 15

    Decline merks x 13

    Mary (on Amphitheater stage):

    Dolly

    Flutter kicks

    LBC’s

    Freddie mercuries

    Dying cockroaches

    Penguin 

    Side Planks

    Jog / return to flag for Stretching & COT. 

    FNG EH’d by Kuch was named Da Pope by Da Parish. Da Pope was a QB at Slidell High so he will forever pay tribute to his rival. 

    Thanks for letting me lead for my second time and thanks for showing up!

  • Good to be Back, Men!

    For various reasons, YHC has been away from the gloomy streets of Old Mandeville, unable to post at the Scramble and the Marsh (YHC’s 2 favorite AOs) on a regular basis for the last 3 months. But today was different! YHC was excited to be back out ratting the streets with some of his runnin podnuhs. Here’s to hoping for more posts in the future.

    Here’s a LOOSE description of what went down and who was there to attest.

    Warmup: SSHs, BKs, HKs, Imperial Walker Squats, GMs.

    Thang: Mosey over to workout Equipment for 3 sets of Pull ups x 5, alternating w/ 10 squats.

    Mosey to Lakefront, stopping at each intersection for some exercises: Putins, Leg Raises, Crunchy Frogs, Merkins, Mountain Climbers, Peter Parkers, Al Gores, Chill Cut Planks. Then off to Rips for some up and over work before heading back to the Marsh to close out.

    Thanks to the always loquacious Bushwacker for praying us out!

    Good to be back out there in the gloom with you men. F3–Always pushing ahead, always pushing forward!

  • 5 Card Studs

    Conditions:  Dry, 48 degrees

    Warm-up:  Jog to the Rock Pile; SSH x 20; Peter Parkers x 20; Low Slow Squats x 20; Parker Peters x 20; Windmills x 10; Dying Cockroaches x 20; Arm Circles x 20; 8-count Body Builders x 12

    The Thang:

    Grab a Rock and Circle Up for a progression of Shoulder Presses, Curls, Rows, and Squats.  10 reps the first round, straight into 8 reps the 2nd round, then 6, 4, and 2.  No breaks to put down the rock.

    Take your rocks to the track for some Poker.

    Prior to the workout, the Bogé helped me strategically place a bench roughly 30 yards from the end line.  We divided up into 4 teams of 3.  One man bear crawled to the bench, retrieved a playing card from the deck and jogged back to his team, this continued until each team had a hand of 5 cards.  While one team member was bear crawling to get the next card, the other two team members performed 20 perfect merkins and planked.    

    5 Card Stud-ish – Each team was allowed to discard one card and draw again.  That way everyone got to bear crawl twice.  Each team could fold or play.  The penalty for folding was 10 burpees.  The penalty for playing and losing was 15 burpees.  Tua, Hand Grenada, and Scantron won the first hand with three of a kind (Jokers wild).  They shuffled the deck while the rest of us did burpees.

    5 Card Draw – Hand is dealt with bear crawls again.  This time rock chest presses in lieu of merkins.  As many as you can until the bear returns.  Each team was allowed to discard as many cards as they like, with a penalty of 5 eight count body builders for each discard.  Each team member ran to the bench, discarded, paid the penalty, drew to a full hand and ran back.  Same penalties for folding and losing.  Rudy, Tanner, and the Undertaker won with a straight. 

    Grab the rocks and head back to the rock pile and on to the flag for COT.

    NMM

    • Not sure that Marlin checked the weather.  He looked underdressed for temps in the 40s.  Looked like he had no more than 3 layers on. 
    • Scantron made up for Marlin’s lack of clothing. 
    • Kenna Brah was appropriately shamed for being late, but Marlin not so much.
    • I was 100% positive that Hand Grenada, Tua, and Scantron were going to stack the deck after their first victory.  I was ashamed of myself after seeing how bad their second hand was. 
    • I blame my mistrust of Hand Grenada on my raising.  Being from Arkansas, you develop a superiority complex and automatically think you’ve been cheated if someone from Mississippi beats you.  The fact that we are 49th in every meaningful ranking is ingrained in us from an early age and celebrated at every opportunity.  Hopefully time spent with Hand Grenada will chip away at this deep rooted prejudice. 
    • If you enjoyed the Round of Poker, go to the Mothership on Saturday.  It’s likely Rudy will steal my idea. 

  • Do I look like the kind of guy that can read a spreadsheet?

    In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.

    Mosey to some grass in the park for warmups.

    • SSH X30
    • AC’s X10 forward and reverse
    • GG’s X20
    • PP X20
    • PP X20
    • MC X20

    Line up and head to Row Bear station Indian style.

    • 4 Groups break up for burpees, plank jacks, squats and rows.
    • Burpees sets the pace. Rinse and repeat.

    Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.

    Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.

    Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.

    Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.

    We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.

    Count off, Name O Rama, Announcements, Intentions and SBOM.

    Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.

    Thanks for letting me lead.