F3 New Orleans

Category: Northshore

  • Disco Rumble – from Hogs Breath

    We began with a quick discussion between hogs breath and Jose 10k about who would Q this am. Hogs Breath assured the pax he would lead. About this time BBQ pulled in blasting his high school disco alma mater. Jose 10k decided to take this as a challenge and began a musical chorus to Berger’s, Abba and other disco greats!

    The warm up:
    15 mountain man poopers
    20 imperial walkers
    10 toe touches

    Jose then lead the pax to mosey and collect some coupons. After we returned to the height of A1C we began our “royal rumble!!!”
    Hogs breath put 80 seconds on the stopwatch and pulled out the “deck o’death”! The rumble began as a card was over turned, while the pax were completing the listed exercises, a single pax would take his coupon and run the perimeter of the A1C rooftop. If the pax completed the course prior to the stopwatch expiring the pax would take the remaining time to rest. Then the next pax would pick his coupon, a card overturned and the pain would commence again. Miraculously not a single Club card (these are core exercises) was overturned. The majority was hearts (cardio) and Spades (legs) with a few diamonds (arm) thrown in for good measure.
    At 0546 Jose 10k had to depart. Recognizing that the rest times were getting shorter and shorter…. we played a round of”F3 poker” were all pax drew 5 cards and the “winning” poker hand was the next round of exercises. BBQ turned over a pair of 6 so we completed 2 rounds of:
    Backward run
    Lunge walk
    Flutter kicks
    Jump lunges
    karaoke

    Ended with a count-o-Rama, circle of trust and announcements.

  • Morning Stroll with Cowbell – from Akbar

    YHC arrived at 5:13 to a gloomy 38 degrees and no PAX. My sidekick Grover was out with a shoulder injury that would last until his round of golf in the afternoon. Mosey around, plant the flag, wait, wait. Wait – is that LED headlights? Did Waterpik recover more quickly than expected? And surprise! it’s Cowbell, who would have arrived early had he not gone to Grandmas House first. And then there were 2.

    We went the normal street to street down to the lakefront, hit the wall, and moseyed back with a great Monday morning marsh conversation.

    Warm up x10-15 SSH, TORSO TWIST, SELF LOVE, IMPERIAL WALKERS

    Grab coupons for 20 block curls

    6 blocks to the lakefront stopping for 20 Merkins and 20 Squats every other block.

    Wall at lakefront, 3 sets of Freak Nasty and Bulgarian Split Squats IC x20

    6 blocks back to the Marsh at 20 Merkins and 20 squats

    30 Block Curls to finish just in time for 2 minutes of Mary

    LBC and Crunch Frogs IC x20

    1,2 Count and Name and YHC prayed us out

    Simple, but effective workout, always great for a Monday morning Marsh run and catch up from the weekend.

    Til’ Next Gloom,

    Akbar

  • Blimp 11’s – from Cowbell

    COP #1: warm
    20xSSH, high knees, butt kicks, mtn climbers, Peter Parker’s

    Warm up lap around the trailhead

    The Thang:
    3 rounds of 11’s using BLIMPS exercises (one exercise at top of stairs and the other at the end of the breezeway)
    Round 1: Burpees and Lunges
    Round 2: Imperial Walkers and Merkins
    Round 3: Plank Jacks and Squats

    COP #2: 6MOM
    20x crunchy frogs

    Shooter prayed us out.
    FYI- doing this on Rudy’s new backblast experiment format and it’s super easy.

    Thanks for letting me lead!

    Cowbell

  • Legs & Core – from Einstein

    The PAX had a perfect workout morning at The A1C with cool temps, low humidity, and a clear view of the waning crescent moon from the upper-deck of the parking garage.

    This morning was leg and core work.

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, WMills, IWalkers, HBillys, ACircles, DBrees, MKicks, Swimmers, HKnees, BKicks

    Main Event: Leg work at every other parking space stripe; first round – jump squats, second round – straight-leg bearcrawl, third round – bonny blairs, fourth round – Sr.Mary Catherines
    between each leg round we did a set core exercises, including: iron-crosses, crunchy frogs, scuba steves, arch-ups, v-ups, sit-ups, left to right (hands to ankles and elbows to knees)

    Count-o-rama, BBQ leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Are their any regulars at Granny’s House? – from Cowbell

    YHC was excited to Q and see some regulars at Granny’s to which the witty wacker poised the question, Are their any regulars at Granny’s anyway? Good question and food for thought. No, wacker was not there to find out…
    …But Steve and Chewy were… Welcome back guys!

    Warm up:
    SSH X 30
    IW X 20
    PP X 10
    PP X 10
    PJ X 10
    MC X 10
    AC F/B X 20

    The Thang:
    Complete 50 burpees, run 100 yards, 50 jump squats, run 100 yards, 50 merkins, run 100 yards, 50 LBC’s, run back to the start.
    complete 40 burpees, run 100 yards, 40 jump squats……

    The idea was to complete through 10 reps each but the mumblechatter was plentiful…
    I believe more regulars would have increased the competitiveness and thus allowed us to finish. We’ll try again!

    Back to the flag for COT.

    Thanks for letting me lead!

  • Relay Thursday – from Shooter

    Arriving early at the Scramble with no one in sight, YHC wondered what the mild less humid gloom would bring in terms of attendance.. I admittedly had taken the wrong pill a few times this week but the accountability of leading a beatdown would not win on this day.. After a few minutes Zoolander rolls in then Pelican and Waterpik emerge from the darkness. With Cowbell turning the corner at 0513 Q then knew his planned beatdown would hopefully be welcomed by at least 1 PAX. As the warmup began phat Johnson joined in taking a lesson from Waterpik running to the AO..
    Warmup 10IC Grass grabbers, Scorpion kicks, wife pleasers, windmills, mummy kicks, Butt kicks and self love… Journeyed our normal course corralling at Messina and Monroe. Partnered up for relay sprints P1 50-75% roughly a hundred yards then returning at 100% while P2 held plank. F/F 5 rounds then journeyed back through the Hermitage at back to the shovel flag. ISI was on tap with 7 mins remaining. 50 squats, 50 wife pleasers, 50 leg lunges, 50 calf raises, 10 pistol squats and 10 Modified Bulgarians using our beautiful pine trees by the park..

    PAX wrapped up with announcements, intentions for Cowbells friend and Q closed the COT..

    Appreciate you men posting and till the next Gloom 👍🏼👊🏼✌🏼!!!

  • A little of this, a little of that

    A dozen PAX posted at The Gipper this morning for a little bit of this and a little bit of that. A warmup of Seal Jacks, Toe Touches, Imperial Walkers and SSH with some cinderblock Manmakers mixed in and next thing you knew we were on our way to the rock pile with the blocks in a Farmer Carry. We hit some block Merkins and some additional Manmakers upon arrival and then exchanged our blocks for rocks. Knowing The Plan, YHC patiently and politely suggested modest rocks that could be held in one hand. Excess Mumblechatter or excess testosterone or YHC’s failure to communicate effectively or all of the above resulted in a general disregard of the suggestion and a variety of rock sizes were visible after a short mosey to the Justice Center benches. In fact, one delinquent PAX who shall not be named (his name rhymes with Towel Bell and to his credit he was delinquent because he ran something like 72 miles pre-Thang) found himself with a block.
    YHC probably should have modified The Plan at that point but decided not to for no good reason. So we proceeded with Bench Step Ups with a rock Press. Then we worked our way over to oak alley for a rock Burpee fest, ending up in front of the Justice Center. A few agility drills, sprints, a relay race and an injured FNG later (sorry Mojo), we traveled back down oak alley throwing our rocks in front, picking them up, and throwing them again until we reached our endpoint. Back to the benches for some Bulgarian split squats holding our rocks overhead and then a quick mosey back to the rock pile.
    Another exchange, this time rock for block, and then we managed some block Around the Worlds, Figure 8s, and Swings followed by another Farmer Carry back to the Trailhead.
    We wrapped things up with some Hand Release Merkins, Nolan Ryans, Scuba Steves, Jackknives, Flutter Kicks, and a Six Inch Hold.
    Countorama, nameorama, we named our FNG Mojo (who summed the beatdown up nicely by opining that he hadn’t done anything that stupid in 20 years), and then Tarheel prayed us out.
    Thanks for letting me lead guys. Hope to see you back at The Gipper tomorrow at 6 p.m. for our joint beatdown and F2 event with the FiA ladies. I, for one, want to see if Towel Bell’s relationship with his M can survive Crunchy Frogs.

  • President’s Day Celebration

    PAX: AKBAR, GROVER, HOGSBREATH, RUSSO, SHOOTER

    QIC checked the weather a lot last night wondering how cold and wet it may be, and how much to modify if necessary. Alas, there was no rain and the plan would go as scheduled. Today we celebrated the athletic prowess of our past leaders of the free world.

    Warm Up: SSH, Windmills, Grass Grabbers, Torso Twist, Imperial Walkers x 10-15 IC

    Thang: Celebrate our most athletic Commander in Chief’s and their respected sports. Mosey stopping at each block for work on Noah’s Ark to the lakefront and back.

    Each exercise consists of 2 rounds of Tabata: 46s work and 15s rest.

    1. George W Bush: Running | Run/Sprint between each block
    2. Woodrow Wilson: Cycling | Freddy Mercury
    3. George Washington, Abraham Lincoln: Wrestling | Bear Crawl, Crawl Bear
    4. Jimmy Carter, Barack Obama: Basketball | Bobby Hurley’s
    5. Ronald Reagan, JFK: Swimming | Scuba Steve’s
    6. George H Bush Baseball | Squats with arms out straight
    7. Teddy Roosevelt Wrestling, Boxing, Jujitsu | Jujitsu hips**
    8. Gerald Ford, Dwight Eisenhower: Football | Up Down Merkins
    9. Richard Nixon Bowling | Bowler’s Lunge

    Interesting Facts:

    • Woodrow Wilson – once biked more than 200 miles from York to London
    • Ronald Reagan won a Gold Medallion in the international swimming hall of fame and reportedly saved 77 lives as a lifeguard in his youth
    • John F. Kennedy swam at Harvard, In WW2, his PT 109 was sunk and he towed an injured crewman to an island by dragging him with the strap of his life-vest in his teeth.
    • George H Bush  played first base for Yale
    • George W Bush played baseball at Yale, and like to cycle and run. He ran the Houston Marathon in 3:44.
    • Jimmy Carter played baseball in high school as well as basketball
    • Gerald Ford played football at Michigan and won championships in 1932/33 and MVP in 1934. He was recruited to play for Green Bay and Detroit, but decided to go to law school at Yale.
    • Richard Nixon installed the bowling alley in the White House

    Mary: Heels to Heaven, hands to heels, leg raises, American hammers

    Count, Nameorama – YHC prayed us out

    Lagniappe F2: Hogsbreath had to split but the rest of us went to Waffle House for a well deserved hot breakfast.

    Til next gloom – Akbar

    Moleskin

    The run was really nice and kept us warm – better than sitting on the basketball court – although coming back, we were against the wind. It was so cold that Shooter wore pants, but will be much colder tomorrow.

    Wasn’t sure about the timing and how 46 seconds would work, but it was challenging on the squats, lunges, Hurley’s, and even Scuba Steve’s, Worked a lot of legs today.

    **Jujitsu Hips: lay on the floor with arms extended to the side and your knees just slightly bent. Cross your right leg over the left thigh, digging your right heel into the ground and letting your right hip come off the ground. Now put pressure on your right heel and lift your bottom slightly off the floor, sliding your left leg out from underneath your right and preparing to twist your hips to the other side. Next, repeat on the other side by crossing your left leg over the right.

  • Hammer Time

    It’s 6:10am and I am at Grandma’s House. My days are not confused. I know the AO is the Mother Ship just down the street. Plans were made the night before to meet with Wacker at 6:10 am to get a giant tire that he spoked about at last Saturday’s beat down. As soon as he mentioned that tire to me, I started thinking of all the fun things we could do with it. Text sent at 6:10am…….no response. Call made at 6:12am……….”Dude, my alarm did not go off.”
    Warm Up:
    T-claps to Shooter for starting the warm up for me with some side straddle hops. I took it over from there with the following…..
    Toe Touches – 10 IC
    Wind mills – 10 IC
    Imperial Walkers – 10 IC
    Seal Jacks – 10 IC
    High Knees – 15 IC
    Butt Kicks -15 IC
    Forward and Reverse Arm Circles – 10 IC each way
    10 Merkins OYO
    10 Mountain Climbers IC

    Mosey to the shaft.

    As the packs gather, we see a white canyon pull up with a delivery. The delivery driver is our one and only, Bushwacker. Even though his alarm did not go off, this pac came through. He wrangled that giant tire by himself as I started the beatdown. Thanks Brother!!!!! Pacs help Wacker get the tire next to the shaft, so that he does not make the hyneria worse that he got when putting the tire into his truck by himself, and than we proceed with the beatdown.

    Plank and Move
    Each pac picks a partner, and lines up in a horizontal line facing the shaft. Pacs are about 30 yards away from the shaft. There are two sets of cones about 10 yards apart in between the pacs and the shaft. Pac 1 will hold a different plank while their partner moves to the shaft and back. Partner moving will complete an exercise each time they cross a cone that was placed before the beatdown on the way to the shaft and back.

    Round 1
    Pac 1 holds a regular plank. Partner bear crawls to shaft and back completing 5 merkins each time they cross a cone.

    Round 2
    Pac one holds an Al Gore. Partner lunge walks to shaft completing 5 Bobby Hurlies each time you cross a cone.

    Round 3
    Pac one holds a chill cut. I might have the name wrong, so just to be clear, it is a plank held at the elbow. Partner crawl bears to shaft and back, completing 5 groiners each time you cross a cone.

    Round 4
    Last one baby…….Pac one holds mission impossible. Partner runs to shaft and back, completing three burpees each time you cross a cone.

    Hammer Time

    Can’t let the name of this backblast disappoint. Thanks to Shooter for bringing out the Freedom Hammer and football for this part of the beatdown.

    The giant tire, which we really need to name, is leaned against the shaft. The freedom hammer from our recent win at the Crazy Ivan is placed next to tire.

    All pacs line up about 30 yards away from tire. Each pac attempts a throw with a football into the giant tire. After you throw, that pac runs to tire, and hits tire with Freedom Hammer ten times. Other pacs will perform the following Eight Count Body Builders depending on the results of the throw.

    Into the Tire: 1 ECBB
    Hit Tire or Shaft: 2 ECBBs
    Ball does not hire tire or shaft but passes them: 3 ECBBs
    Ball falls short of tire and shaft: 5 ECBBs

    Rinse and repeat until all pacs have had a chance to throw the ball.

    T-claps to Fire Pick for swinging a Freedom Hammer ten times that was probably close to half his body weight. While none of us will be trying out for a starting quarterback position for an NFL team, or even a team with the recently disbanded XFL, anytime soon, the best throw gets awarded to at that time FNG- Chad Penny, now Slots. Perfect spiral that just fell short of tire.

    Before heading back to the flag, Pacs help pick up coupons from beatdown. Bird made the biggest contribution by getting himself into the tire while it was getting rolled back to the truck. He must have need inspired by Marshawn Lynch. Could this inspire a future exercise at a beat down at an AO near you????? We shall see, but it could definitely help with an F3 name for this tire, Beast Mode, Lynch, Marshawn?????

    Mosey back to flag to wrap this up with some rapid fire Mary.

    Crunchy Frogs – 10 IC
    Little Manny Crunches – 10 IC
    Freddy Mercuries – 10 IC
    American Hammers – 10 IC
    Flutter Kicks – 10 IC
    Leg lifts – 10 IC
    25 Big Boy Sit Ups – OYO

    Circle of Trust – Yours truly prayed us out.

  • Crawl Daddies Converge

    Not really sure wether this backblast will make it to GroupMe or not. This Gloom would see half of team Crawl Daddies post at the Scramble to log some miles for RunCajunRun..

    warmup brief IC 10 Grass grabbers, Windmills, Good mornings, leg swings forward/backwards and leg swings left/right (tribute to Cowbell)

    thang

    Standard route adding an extra loop through Hermitage circle. Roughly 3.9 miles give or take with Bushwacker and Waterpik doubling back for some lagniappe.. Closed with OYO 50 100s and IC Right elbow left knee (there is a name Bushwacker will share as I forgot) Flapjack..

    T👏🏼 to Akbar for the prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

    #akbar #amnesia #bushwacker #theHammer #pelican #waterpik