F3 New Orleans

Category: Northshore

  • Oh I Bet! – from Russo

    If you’ve ever seen YHC at a beatdown, there are certain things you can bet money on:
    (1) There will be sweating. A lot of sweating. Shooter in a sauna sweating. Tanked up on mile 10 sweating. (Even money)
    (2) At some point the phrase “Yeah you right” will be uttered (2:1)
    (3) A deck of cards might find its way into the beatdown (5:1)

    If you had found a way to find a casino willing to take a three-bet parlay on those things happening at Granny’s this week, you would have made at LEAST $4.17.

    Pax of 4 this week to see what the cards had in store.

    Warmup (pretty much all IC)
    Seal jacks
    Toe touches
    High knees
    Arm circles
    Butt kicks
    Torso twists

    Thang before the thang

    Pax did a quick course YHC refers to as a “conveyor belt”: lunge walk to each column at granny’s, and drop to a burpee there. Up and around the pilot house, then lunge walk backward, hitting a burpee at each column on the way back as well.

    Thang
    It had been a few months since breaking out the stinky, dirty, stained deck YHC loves to use, so Pax did another deck of death (!!!), this time splitting into halves instead of fours

    1st half:
    Diamonds: Merkins
    Spades: jump squats
    Clubs: shoulder tabs (2 is 1)
    Hearts: Six inch drill (IC)

    Halftime: Almost as much fun as the puppy bowl is to the super bowl, a quick slalom mosey among granny’s columns, just to say we, ahem, “ran”.

    2nd half:
    Diamonds: Makhtar N’Diayes (which morphed into more merkins because exposed elbows and forearms don’t much enjoy smacking pavement repeatedly)
    Spades: Suicide squats
    Clubs: Freak Nastys
    Hearts: Leg Raises

    Having a little time left, Pax gave it a go for another mosey around the warehouse and past the stage.

    COT and Name-A-Rama closed us out. You can say it was, err, um, ahem: Aces!

    Thanks for joining me and we’ll do it all again soon.

    SYITG

  • Building Blocks – from Akbar

    Pax Grover, Maverick, Bruno, BBQ, Bean, Barely Legal, Moho, Fletch, Turbo, Moby Dick, Cowbell, Maverick, Tarheel, Akbar

    14 strong at the Gipper on a chilly morn in the gloom. Actually, it felt more like 24 degrees after a few days near 80. What a great morning for a block party!

    WU SSH IC x 15

    Torso Twist, Self-Love, Grass Grabbers, Butt Kicks IC x 10

    Thang

    7 block exercises, complete 10 reps, .2m run to Beck and Call and back

    Rinse and repeat, adding 1 rep per exercise for each round

    Manmakers

    Block Curls

    Block Squat

    Bicycle Block Press

    Kettle Block Swing

    Triceps Block extensions

    WW1 Situps

    My count had Turbo in the lead with 17, all in all a brutal beatdown where most finished 5-7 rounds. Might need Bean to check my math, but that’s 531 to 756 reps per man in a 35 minute time span.

    Mary IC x 12

    Hello Dolly, Heels to Heaven, Hands to Heals, Flutter Kicks, Leg Raises, LBC, Crunchy Frogs for Cowbell

    Count, Name-o-rama, quick shout out to the Unitards RCR win

    QIC prayed us out

    Well done guys, thanks for letting me lead

    SYITG – Akbar

    Naked Man Moleskin

    It was great to have Bruno back with us again, and T-Claps for him coming out every time he’s in town – even if BBQ makes him

    Great to have Moho back as well after learning last week that us old guys should probably not sprint, at least until we stretch for 15 minutes.

    It’s always a crapshoot when picking out blocks at the Gipper, could get a 28 or 35 pounder. But those blocks were definitely waterlogged today!

    As Cowbell noted on GroupMe – it did feel good to have the blocks out after all that running in Feb.

  • This is what happens when you don’t sign up to Q – from Amnesia

    Pre-Thang: Some of the PAX ran the 2 mile Pre-Thang to get those miles in for RCR.

    Warm-O-Rama: 25 SSH, 25 Imperial Walkers, 20 mountain climbers – we needed some warming as the temps were still below freezing.

    The Thang: YHC had signed up planning to run the whole time, as Run Cajun Run was still ongoing. After warning from some PAX as to the running abilities of other PAX, YHC had to adapt. So adapt we did! We ran to the beach, with random stops for 5 burpees OYO.

    Then we came back and completed Dora at Marigny Avenue. You know the drill: 100 merkins, 200 big boi sit-ups, and 300 squats cumulative – one partner runs while the other completes the exercises.

    I don’t blame Jose 10k…at this point he said “screw it” and left the workout to get pure running in. Which was my intent anyway.

    Next was BLIMPS…5 burpees at the shovel flag, then run a block and complete 10 lunges…continue with 15 Imperial Walkers, 20 merkins, 25 plank jacks, and 30 squats. I had the leaders complete SPMILB on their way back to the shovel flag.

    Mary: After running back to the flag, we had barely enough time for 20 each of leg lifts and hello dolly’s.

    Name-O-Rama and COT concluded the beatdown and then YHC had to skip coffeeteria as a drive to Dallas was planned for that afternoon!!

  • Boom-Shaka-Laka! And Then There Was Chainsaw! – from The Hammer

    As YHC has/am learning, a large part of being a parent is nothing more than a glorified chauffeur/ATM. If you are Pickaxe’s dad, you can add scribe into the mix. An excuse to get in my cave and crack some AC/DC while I write. So all good!

    Pickaxe has been itching to Q again since his initial Q the day after Christmas. With a dearth of Northshore PAX donating their talent to the Lakefront beatdown, no better time than the present. So off we go…

    Warm-o-Rama

    Windmills
    Waybacks (Toe Touches w/ extra stretch at end)
    IW
    SSH

    This 9 year old drill sergeant made us bear crawl towards Noah’s Ark. Along the way, he planted several Easter Eggs with exercises or candy in them. As we approached them, he had members of the PAX open and read them. On our journey to the Ark, we did:

    Jump Squats x 15
    8 count Bodybuilders x 10
    Luigis x 10 (This is a PIckaxe original spawned from a Mario video game wherein a short, fat Italian plumber falls down, does some movement only possible through coding, and arrives in an erect posture. In practice, it must be modified from its video precision, and basically looks like a burpee where you turn over on your back before you jump up.)

    For the second half of our journey to Noah’s, we karaoked. Once at the Ark, our leader had us partner up for the following:

    Burpees x 120
    Freak Nasties x 240
    Crunchy Frogs x 360 (We missed you, Cowbell!)

    Cumulative, done by one while the other partner ran around the Ark.
    As an aside, the human body is not designed to do 360 Crunchy Frogs. Just an aside.

    On the mosey back, Pickaxe saved the most brutal Easter Egg for last. Another Pickaxe original that he made up one night as his father begged him not to! Boom-Shaka-Lakas! What is that you ask? It is a “different” kind of cadence exercise. While Pickaxe said “Boom-Shaka-Laka, Shaka-Laka, Shaka-Laka, Shaka-Laka, Boom…”

    Now, we started doing Merkins, then when he said Boom, we turned over into a crab-walk like position to do what can only be described as elevated Wife Pleasers (Hip Thrusters according to Pickaxe ;). Nonstop. 20 of them. There was almost Mutiny on the Bounty. Had our Q been old enough to see a PG-13 movie, there almost certainly would have been! However, his leadership and willingess to push all us old dudes is actually inspiring (if YHC does say so himself.)

    Back at the flag, we did some Mary, ran to the Gazebo and back, Name-o-Rama, COT. We had one FNG, Pickaxe’s younger brother, who happened to turn 7 on this day. He wanted to come out to F3 to support Pickaxe. His older brother gave him a ridiculously awesome name that he made his dad call him the rest of the day.

    As Pickaxe shared, his brother once cut his foot on a chainsaw…so welcome, Chainsaw! It was a special day for both Pickaxe and Chainsaw. Shooter bequeathed the Freedom Hammer to Pickaxe’s care for the time being, and the PAX sang Chainsaw Happy Birthday. Be it known that later that day, Chainsaw and his friends “played F3”, with Chainsaw as Q.

    Thank you to all for allowing yourselves to be led by a 9 year old, and for making a 7 year old’s birthday so special. Their dad just might be proud of them.

  • Minute Mania – from Shooter

    Great showing at the Marsh following the month of RunCajunRun. Q planned a beatdown with minimum running this Gloom as I know many are wanting to rest the tread on their sneakers coming off an incredible month as mentioned by RY in his email.. YHC brought a companion (30 lbs Ruck plate) to the beatdown to inspire the PAX..

    Warmup
    10IC Windmills, 15IC SSH, 20 IC Grass grabbers and 25IC Butt kicks.

    Thang
    Wanting to bring back the premise of how the Marsh was formed YHC with phone in hand for the timer kept the PAX busy with multiple timed reps of exercises.

    All exercises would be max reps for a minute. Split into 2 groups of 4 with pull-ups and swing tucks. F/J
    Upon finishing PAX met on the sidewalk by the playground for Carolina dry docks and Sister Mary K/Catherine’s..
    We then ran down to school and back.
    Assembled at the court for the company of the ruck plate. Each PAX alternated running suicides with the plate for a min until each member completed a round. The rest of the men completed called exercise. Exercises included Mountain climbers, Peter Parker’s, Parker Peters, Shoulder taps, jump squats, Bobby Hurleys, Lunges and squats. Next up we took to our six for 3 rounds of chest press 5, 8 and 10 looking for the right number to complete in a min as the PAX completed LBCs passing along the plate.. Next up curls for the girls which proved inefficient in form with 10 and only getting through half of the PAX before the timer sang so we completed regardless. Then we were able to complete 10 shoulder presses while the PAX did overhead claps. We did SSH on a 2nd round of shoulder presses. With 8 mins remaining we completed a lap around the block returning for time for 20IC Crunchy frogs 🐸, because 360 on Saturday wasn’t enough. And ended with 20IC Flutter kicks…

    Appreciate the great showing on a Monday, especially Backdraft making the decision to join instead of hitting that snooze 😴…

    Let’s make sure we give Russo a similar showing at Grannies on Tuesday!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Which way did he go? – from Shooter

    7 PAX posted on this spring feeling gloom to get in some more mileage as we close in on the RunCajunRun. At least 2 of the Qs teammates from team “Crawldaddies” have posted each Thursday for the month of February and have even had days where 4 and 5 posted.. Unfortunately though team “Unitards” have represented respectively in just about every AO for the month and the most important of them the 10k AU lait on Sunday mornings logging some freakish mileage. YHC decided today we would take another path, so after a brief warmup of 10IC SSH, Mummy kicks, Butt kicks, GM and Toe Touches the PAX ran through the park into Lakewood heights subdivision to the red light crossing on Florida into Greenleaves for a route that Pelican has been spotted on a couple times this month. Instructions were simple, journey out 20 mins and return.. The path along the way proved to have some obstacles such as leaning sidewalks (Ragnar preparation Akbar) and blinding lights that threw sir Wacker into an arms waving panic that caused a morning commuter to pause as if there was trouble ahead. The seen reminded YHC of recent memories at the Crazy Ivan where plenty PAX illuminated the path with headlamps blinding some along the way, but providing illumination for others. I guess the lights on this Gloom affected more PAX than originally thought as we had some detours taken on our return to the flag with Cowbell and Waterpik turning early and Bushwacker leading Akbar a stray in attempting the same detour.. All PAX eventually returned safely for our count and Cowbell graciously prayed out the PAX. If your M is on the fence of what it is we enjoy so much and so early in the Gloom get her out tonight at the Gipper for a 30 min beatdown at 6 with F3 and FIA hosted by Cowbell followed by some F2 at the taproom..

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!

    #akbar,#bushwacker, #cowbell, #pelican, #waterpik, #zoolander

  • Up and down, to a factor of 11 – from Russo

    Admittedly a little sad that this might be the last beatdown with temps that could reasonably be considered “cold” by anyone’s standards (excluding Toto), YHC’s mood was immediately improved when seeing a sight for sore eyes: making his long awaited return from a brief hiatus? BUBBA!

    A pax of 3 visited Granny, showing her our favorite moves as follows:
    Warm-up
    Seal jacks
    Cherry pickers
    Toe touches
    Imperial walkers

    Thang
    Mosey to the bus stop, where pax completed 15 reps of freak nastys, derkins, step ups

    Pax then moseyed in the dark, managing to avoid lane separators on the trail, to the tunnel (of love?).

    There began the factor of 11: Merkins on one side, mosey the tunnel (yes, braving the altitude to mosey back up after the deep dark recesses of the down), crunchy cowbells, errr, frogs on the other side.

    After reminding ourselves how many ways there are to count to 11 with only 2 digits, pax moseyed back to start to wrap up with a little Mary, but not before another 15 freak nastys, step ups, and derkins.

    Mary included a visit from Dr. W, some leg raises, and a minute or so of plank.

    COT and prayer closed us out until next time.

    As always, YHC is humbled to have led such a fine group, and even more humbled to count myself among an even larger, finer group that was not able to join us.

    SYITG

  • Bring back da blocks – from Waterpik

    It was very discouraging to discover that the stash of cinder block coupons had again disappeared from their hiding spot at the milestone marsh. After all , YHC had planned to use them at today’s gloomy beatdown. Undeterred, YHC loaded coupons from the backyard into the car for today’s beatdown. After all, in the Q source, Dredd says an effective leader must be prepared to improvise.

    Warmup consisting of SSH, slow squats, IW, HB, GM.

    Main thang:
    Instructions to PAX : Do 50 reps with coupon, then run around the block, increasing rate of speed back at each corner, then back to starting line. Rinse and repeat until the closing bell. YHC let the PAX choose their own exercises, but suggested 5 sets of 10 for each round. Examples of exercises used by the pax were squat thrusters, military presses, goblet squats, kettle bell swings, jack webbs, curls, big boy sit ups, leg raises, rows, triceps extensions, bench presses.

    After about 4 or 5 rounds, the closing bell sounded and Grover prayed us out.

    Have a good week men!

  • Logging miles for RCR – from Waterpik

    5 Pax set out in the early morning gloom to log some miles for the RCR CSAUP at the Mandeville City Hall Scramble. Two laps around the circle, hit the pier and head back to the starting line for COT, count off and prayer.

  • Running at Grandmother’s House? No, it cannot be! – from Amnesia

    The cold must have frightened away any who otherwise would have posted on a holiday. Sad. Despite much chatter the night before, only Slots, Russo, and YHC attended the morning’s beatdown. 18 degrees by my calculation. And Russo wore shorts! As Run Cajun Run is well underway, YHC figured he would rather Q a run than attend a non-running Q as a participant. Especially with all of the grumbling from his RCR team regarding his shortage of miles.

    Warm-o-Rama: 20 each of SSH, imperial walkers, and high knees.

    The Thang: We started off with running. We ran to the lakefront, then did 10 merkins and 10 freak nasties on the wall, just so it wasn’t 100% running. That was followed by more running, with a quick stop for 20 crunchy frogs (in honor of Cowbell – noticeably absent) and 20 squats. And then some running back to the start.

    Mary: Maybe not 6 minutes, but we wrapped up with 20 each of leg lifts, flutterkicks, mountain climbers, Peter Parkers, and dying cockroaches.

    Thanks for letting me lead, guys! Also, for any interested, Russo proved that you can sweat profusely in sub-20 degree temps!