F3 New Orleans

Category: Northshore

  • 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

  • Rock me like a…post tropical cyclone? – from Russo

    Pax of 11 braved the 14 mph gusts and one major squall lasting 3.4 minutes at Granny’s this morning. YHC arrived early to do a little chalk drawing of the day’s activities and Hammer was already ready to get going.

    Warm up (all IC, 10-15x each)
    – seal jacks
    – imperial walkers
    – cherry pickers
    – high knees
    – windmills
    – arm circles

    Thing before the Thang
    Never one to shy away from a good mosey (ahem), YHC led a slow mosey around the warehouse and back through Granny’s columns (where Hammer had flashbacks to 1986 in the Lakeside mall arcade lining his quarters up to challenge any and all comers to Centipede).

    In tribute to Shooter and his reluctance to get calf implants, Pax did calf raises up and down the pilot house (3 for each step).

    Thang
    Ladder: (A) 10 exercises, descending rep count from 10 to 1
    (B) 10 rounds
    (C) 10 different starting exercises, so theoretically 55 reps for each movement, 550 total (MATH!!!)
    (D) Rotate clockwise positioning so each person calls out the next rep count and exercise

    – merkins
    – scissor kicks
    – jump squats
    – crab cakes
    – plank jacks (2 is 1)
    – big boy sit-ups
    – sister Mary Catherine’s
    – monkey humpers
    – shoulder tap merkins
    – crunchy frogs

    Post-Thang Thing
    Continuing with the theme of 5 (at marked market position 55 as noted by Chewy), YHC fondly remembers when Arby’s would fill up a growing boy with their “5 for $5” so pax did 5 reps of 5 exercises
    – freak nastys
    – circle ups
    – groiners
    – leg raises
    – suicide squats

    A plank for a minute or so of remaining time closed us out.

    COT, count, name o Rama, and prayer wrapped things up.

    A few reminders:
    (1) FIA/F3 mixer this Thursday!
    (2) Jose is shooting for 15 at the A1C on Friday!
    (3) Gnarly Nutria is scheduled for 7/21
    (4) Planning trip to help out our brother Goose down in God’s other country (Thibodeaux) on 7/24

    BONUS set list from this morning:

    Nutshell – Alice In Chains
    Over the Hills and Far Away – Led Zepplin
    The Zoo – Scorpions
    Broken – Seether
    Money Talks – AC/DC
    Psycho Killer – Talking Heads
    Policy of Truth – Depeche Mode
    Wheels – Foo Fighters
    Little Things – Bush
    Dead Man’s Party – Oingo Boingo

    As always, thank you all for joining me, letting me lead, and helping with that task throughout, but mostly for continuing to entertain me as we make sweat angels. SYITG

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen

  • You Get What You Pay For – from TurboTax

    You get what you pay for. That means one thing when buying a watch or refrigerator but quite another at an F3 Beatdown. The F3 downpayment on the day is measured in effort and sweat and, make no mistake about it, you do indeed get exactly what you pay for.

    So after a quick preliminary warmup of toe touches, shoulder taps, seal jacks, Peter Parkers, SSHs, and Parker Peters, the Gipper PAX made their way to the courthouse, completing the warmup upon arrival with an inchworm walk up the alley.

    Mosey to the top of the courthouse parking garage where we partnered up. Each team worked on completing 100 burpees, one partner knocking them out while the other backpedaled down the ramp and then ran back up to relieve his partner.

    Then to the Veterans Memorial where the partners attempted 100 hand release Merkins coupled with strict lunge walks.

    On to Oak Alley for 200 body weight squats, crab walks and bear crawls.

    And wrapping things up with a stop at the courthouse benches on our way back to the Shovel Flag. A couple of broad jumps combined with partner back to back Al Gores.

    Nameorama and then BBQ prayed us out. Great job this morning guys. Thanks for letting me lead.

  • Nacho normal Grandmas house – from Shooter

    YHC arrived to nothing but lights and empty spaces at Granny’s.. Truth be told Q was hoping no one would post and he could slip back home to recover from the previous nights session at a local boxing facility. Recently Cowbell and Zoolander EHed YHC into giving it a shot and I must admit the work on the heavy bag with some common F3 mix of squats, Merkins, leg lunges, core, etc. etc. etc. certainly brings you to a different level of cardio… 🥵🥵 Of course the always regular Cowbell had to spoil my wrong intentions by rolling in right on time. Q heard him mention the previous day how he needed a 35 min run today at reasonable pace 🥴🥴 between 7:50-8:50 and since that is out of my comfort zone YHC obligingly instructed Cowbell of what would take place, at which he gladly returned to his truck for a shoe change. As he is completing the shoe swap Nacho rolls in. As he walks up I explain the intentions of my Q at which he states when I saw the Q I figured we would do some running. Just to be clear Nacho YHC is not on the level of said Jose10k, Waterpik, Bushwacker, Steve, Just in Time, Hammer or perhaps Turbo Tax… In fact quite frankly if not for F3 I would intentionally NOT expose myself to such labors, but one must admit the accountability and challenges issued by all of these men throughout some point of my journey with F3 has brought me out of that mental fog to lace them up and get after it.. Thank you for that F3 brethren..

    Brief warmup 10IC Toe Touches, self loves, Butt kicks, Left and Right leg swings..
    Cowbell set the clock and off we went journeying down to Lakeshore drive hooking a left to the boat launch and down to Florida and returned the same. Along our Mosey ran into Garfield out in the darkness who asked about future lunch plans with the PAX. Hammer if your reading this backblast drop that neighborly EH for our next luncheon at which I am sure he would oblige. After returning did 2 core exercises of Left over Right and Right over Left crunches 10IC and closed with hands to heels 10IC.

    Spoke of upcoming events such as Narley Nutria which looks as though we will be short of many ringers.. Numbers appear to be our only chance and the attendance of Phat Johnson which many of you don’t know but he could be up there with In Time to help out the PAX the 3rd Wednesday in July at 9PM..

    YHC closed with COT
    Appreciate the post Cowbell and Nacho!!
    And until the next Gloom 👍🏼👊🏼✌🏼

  • Get ups, obstacles and shuttle runs, oh my… – from Chewy

    12 pax met at the Lakefront Saturday morning.
    Hammer showed up for a solo Pre-thang. Steve did some other thang with Cowbell and Pik.

    Disclaimer followed by Warm-up:
    -SSH x 20 IC
    -IW x 20 IC
    -Windmills x 10 IC
    -Merkins x 10 IC
    -Mt Climbers x 20 IC

    The Thang:
    -Green Mile: run to playground with 3 burpees at each hydrant.
    Once at playground:
    -Get ups:
    Partner up: P1 performs 10 turkish get ups with Right shoe balanced on R fist (5 Burpee penalty if the shoe falls), P2 performs Curtsey lunges. plank and wait for pax.
    P1 then performs 10 get ups with L shoe balanced on L fist, P2 performs rotational lunges.

    -Obstacles:
    Pax divides up into groups of 3 follows a circuit created by Turbo back in the early days, this includes burpee pullups x5, run to play ground tower up stairs and down fire pole, run to splash pad and broad jump across, run up and over smaller playground tower, and back to pullup/burpee x 5 rounds

    Quick rest and pump primer with some good ol’ Jane Fonda’s x 15 IC followed by

    -Shuttle Runs:
    Partner up: 2 lines partner vs partner in shuttle run relay foot race x 2 rounds. This proved to be brutal.

    Slow mosey back to shovel flag.
    COT, Prayer, Coffeteria

  • Rested and Ready – from Akbar

    Not so gloomy at the Marsh this morning with humidity down just a touch. YHC and Hammer arrived about the same time and had some nice mumblechatter when Waterpik arrived on his typical run from the house to the AO. YHC was ready and rested after NOT staying up for the 9pm start of Ole Miss and Arizona.

    Warm up: x10-15 IW, Torso Twist, Arm circles (front/back), SSH, high knees

    Head to the hidden block stash, which Hammer noted were heavier than the Gipper’s, and mosey to center court.

    Thang: 4 corners, 11’s, 4 corners

    4 corners: start at center court with block, 5 Grave Diggers (2 =1) then to each respective corner for 50 reps each of Chest press, curls, Alpo’s, & triceps.

    After each corner exercise, block carry back to the center for 5 Grave Diggers.

    Mosey to playground for 11’s: pull ups and squats. Modification of supine pull ups was needed for all, especially Hammer after a recent double Murph.

    Back to center court for a second round of 4 corners and 50 reps each corner.

    Leg Raises, E2k, Jane Fonda’s, and Little Manny Crunches.

    Blocks up and back to the circle for a Mary of 10 Merkins and 10 LBC’s IC

    Count, Name, and Hammer prayed us out with thoughts of my Uncle Jimmy and a few folks with stuff coming up Waterpiks office.

    Thanks for the post guys and letting me lead.

    Til next gloom – Akbar

  • Concrete Mount Suribachi – from Hogs Breath

    YHC felt some coupon inspiration could take place at the A1C!

    Warm up
    SSH IC x 20
    Seal jacks x12
    Arm circles x10

    Mosey to our coupons, much to the surprise of waterpick, cowbell, and Russo. “What we had coupons here!?!?!?” (For reference they are in a parking lot at the intersection of 26th ave and N Jefferson Ave, behind some ornamental bushes)

    After carrying our coupons to the the corner of the parking garage, we lunge walked to the entrance, of said parking garage. At the entrance all pax beautifully performed 25 overhead presses. Then backwards walk, with coupons, up the parking ramp. At the first landing, we performed 25 derkins (seeing the trend yet?) on to an overhead carry through the garage, followed by 25 side step overs. Then YHC could not remember the name of the exercise he planned out….so cowbell jumped in with a “murder bunny” suggestion up the parking garage incline! For the record the actual exercise I was looking for is a “bear and block” however, both cause pain so this completes the goal!! At the top we completed 25 curls. And a lunge walk back to the shovel flag, thus we completed a full compliment of Mount Suribachi. BUT what goes up, must come down, So we shoulder walked the coupons down to the base floor entrance. There we performed 10 tricep extensions and began farmers walks back to return the coupons.

    One more time we mosey to the shovel flag and began some Mary, of Captain Thor! One big boy sit up, then four American hammers; then increasing by two and eight respectively. We only made it through six rounds before we had to call time!
    Cowbell prayed us out with thoughts for a safe weekend and allowing us to come together.

  • PARKOUR!!!! – from Hogs Breath

    Through the thick swamp air, three brave souls began a journey over, under and through obstacles at Grandma’s house.

    As YHC planted the shovel flag into the soggy ground, a lone Russo joined in. So two pax began a

    WARM UP

    10 IC toy soldiers
    10 IC mountain man poopers
    10 IC Cornhoulies

    Followed by imperial walkers and butt kicks to “Baba O’Riley” by The Who. As we approached the last 45 seconds Nacho Libre pulled up!

    The Thang:

    Taking inspirations from Michael Scott [the office] we “Parkour!!!” throughout every obstacle YHC found, we would climb, jump, or duck under. Things such as bear crawl across the bench’s, jump over bike stands. Slalom throughout the support posts, then bear crawl through the support posts. A few wounded animals along the parking lot curb. Up the stairs, but under the stair railings!

    After we had enough Parkour we circled back up to perform a burpee-waterfall to “Thunderstruck” by AC / DC each time a “thunder” was called in the song one pax would perform burpee’s while others would SSH. This was performed in a roar sting fashion when each “Thunder” was sung. Nacho and YHC got stuck with several long “Thunder” breaks….

    The final Mary was to “Flower” by Moby. To those unfamiliar the song has the phrase “bring Sally up” and “bring Sally down” we performed this to sit ups [originally planned with Merkins but at this point our arms were smoked!] moving up or down in accordance to the lyrics of the song.

    We closed out with prayers to be good leaders throughout our communities. Thank you for giving me the chance to lead throughout these early gloomy and humid mornings.