F3 New Orleans

Category: Northshore

  • Where Did They All Go?! (Snip snip)

    Early birds were abound with Hammer in his usual cabin light- lit reading position, while Cowbell and Steve, one not to be outdone by the other, were both putting in some pre thang milage. 

    Hogsbreath and Pelican, like the grasshopper following the master, suddenly materialized from the gloom. 

    YHC and Pik doubled down one rolling in right after the other, and Bird just rolled up  and wondered if he had missed anything.

    WARMORAMA

    X15 IC:

    High Knees, Butt Kicks, Windmills, Cherry Pickers, Merkins, Squats

    THANG

    To help Cowbell with his self-imposed quest to hit the 1000 mile mark this year, QIC, quite poorly, explained the idea that the regular route would include the addendum audible, post-loop up W Beach to the lakefront then back on course. 

    The peer-pressure group of YHC, Cowbell, Steve, & Bird took off at a pace solely meant to keep up with the Jones’, and pulled up to the flags with mere minutes to spare.

    Meanwhile, the much more sensible crew of Hammer, Hogsbreath, Pelican and Waterpik weren’t quite sure how the hell the route had been altered exactly and, upon returning to an empty parking lot proceeded to waste no time with idle chatter. 

    MARY

    With just one minute left, the PAX hit The new Bushwacker favorite, 100 100s OYO

    COT

    With Bird dropping…RIM SHOT… we counted/named and Pik prayed us out

    FIA launch Saturday 7am at the Gipper

    F2 next Thursday at the gazebo on the lakefront at a time to been finalized by weekly emIl deadline.

    And last, but certainly not least, prayers for Hammer as he says farewell to his little swimmers today, that the only snips are the one’s he’s paying for!

    Thanks for another round at the pub, gents!

  • Tres Amigos Mosey

    YHC and family hit the Cradle to the Grave drive through exhibit last night with a hot cup of Mexican Hot Chocolate – containing cayenne pepper and cinnamon. We could have used another one this morning as Grover accompanied the Q arriving at 5:10  to a chilly 40 degree gloom. A few minutes later Waterpik showed up and we got to work.

    Warm Up

    Grass Grabbers, SSH, HillBillies x10 – while waiting to see if Cowbell would arrive. 

    Mosey to the lakefront stopping at intersections for Imperial Walkers, Self-Love, Torso Twist x10

    Thang: Slow Tempo on the Wall: IC x10 each

    We slowed it down and mixed it up a bit with slow tempo exercises, most starting in the Dirkin position. Twinkle Toes and Monkey Humpers were NOT on the wall, because the last place we wanted to end up was in the lake. 

    • Dirkin | Freak Nasties
    • Side Plank Lifts | Bulgarian Split Squat
    • Mountain Climber | Twinkle Toes (Al Gore calf raise)
    • Irkin | Monkey Humpers
    • Peter Parker | Diamond Irkin
    • Stone Mountain | Body Saw (chill cut calf raises)
    • Plank Rows | Superman (4ct)
    • Wirkin | Copperhead Squat

    Mosey back to Marsh stopping for 10 Jump Squats, 10 Merkins,  OYO

    Playground:  10 pull ups, 10 hanging knee  raises

    Mary 

    Sweat Angels (hello dolly with arms), hands to heals, heals to heaven, LBC

    Crunchy Frog for @cowbell E2k for @bushwacker

    Count-Name-Orama

    Announcements: 

    • FIA Saturday in Covington
    • Don’t miss DEFCON this Saturday at the lakefront

     YHC prayed us out

    Parting Thought

    “Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi

    Til next gloom, 

    Akbar

  • Babes in Toyland, er…Tabataland

    Never underestimate the power of thermogenisis! A beatdown temp in the 30s had the PAX seeing their collective breath as we got underway, but by the time we wrapped up COT it was collective steam that could be seen.

    WARM UP

    Several exercises, from Imperial Walkers to Cherry Pickers were performed IC x15 before grabbing cinder blocks and mosying up the street to the Dungeon (or Prison Yard or pick a name).

    THANG

    After partnering up, the tabata started with 30 second sets with 15 seconds of rest in between, ad infinitum. There were 5 stations to rotate around. There were 3 tires of varied sizes which the partners would flip back and forth to each other. The 2 cinder block stations were Squat Thrusters and Cinder Block Swings. After 30 minutes or so, we returned to the flag.

    MARY

    QIC wanted to make sure the PAX felt it by the time we were done. So we hit our 6’s 50 IC Freddy Mercurys, 40 IC E2Ks left and right, 30 IC Flutter Kicks, 100 OYO LBCs and 100 OYO 100s. Looking up to see some of the modification was all the inspiration YHC to push hard!

    COT

    After count off and nameorama, Cowbell prayed us out.

    Namaste

  • Army PT Test at Grandmas House

    As a late notice fill in to Q, I went with something I know well, the old Army Physical Fitness Test.

    Warmup
    Max Pushups in 2 Minutes
    Max Big Boy Situps in 2 Minutes
    2 Mile Run

    180 is the minimum score for the Arm. 300 is max. Here’s how our group did:

    Russo: PU: 82 Points, SU: 86 Points, Run: 65 Points – 233 Points total
    Cowbell: PU: 100 Points, SU: 96 Points, Run: 90 Points – 286 Points total
    Pelican: PU: 100 Points, SU: 88 Points, Run: 75 Points – 263 Points total

    Here’s a link to the scoring chart if you want to test yourself
    https://armyrotc.sdsu.edu/images/uploads/DA__form_705_APFT_scorecard.pdf

    We will try it again in a few months.

  • Audible at the Scramble

    YHC decided to change up the routine slightly at the Scramble in the Gloom. Each Pax had to complete 50 merkins, burpees, and squats during the course of the 5K. It was good to see Mathlete make a surprise appearance, even though he said he wont be coming back when he learned the Scramble was our running AO.

    It was good to share the streets of Old Mandeville with you, men! As always, it was my privilege to lead you guys this morning. Y’all push me to become a better man every time I am with you.

    Thanks to Steve for praying us out.

  • All of the Lights

    The beatdown at the Mothership this week was a little bit of an audible. At least the location was.

    As YHC was driving down Girod, his attention was diverted by the recently installed Christmas lights around Grandma’s house, so the plan was put in motion to move part of the beatdown there.

    Warmup

    Seal jacks

    Cherry Pickers

    Toe touches

    Burpees

    Side straddle hops

    Imperial walkers

    Windmills

    After warm-up, Pax moved to Rips’ for a timed workout, alternating between running the steps, calf raises (10 OYO), and Rocky Balboas (10 OYO, 2 count as 1).

    Pax then moseyed down Girod, stopping at various points to complete sets of 10, as called by each of the members.

    Arriving at Grandma’s house, Pax divided into teams of 3 for a somewhat traditional relay race: 3 rounds, merkins interspersed:

    Leg 1: Bear crawl seven columns, up, around, and down (UAD) the pilot tower

    Leg 2: Crab walk, same seven columns, UAD the pilot tower

    Leg 3: Modified murder bunny (thanks IRON Pax!), same seven columns, UAD the pilot tower

    Pax then moseyed back the length of Girod to the flags, again stopping at various points to complete sets of 10, including merkins (not push ups, Grover), jump squats, modified T merkins, 10-second plank, modified sister Mary Catherines, Bobby Hurleys, Money Humpers, Side straddle hops, etc.

    Arriving at the flag, Pax completed a little Mary, including 100s, Shoulder taps/Mountain climber combo, and Peter parkers/Parker Peters combo.

    We wrapped it up with a COT, count out, roll call, announcements (sign up to Q!), and a prayer.

  • Trotting at the Scramble Wackerless!!

    4 men decided to Trot at the Scramble on this Turkey Gloom, however 1 was missing who actually threw an EH on a fellow brethren who didn’t actually post but would not have enjoyed the slow 9:13 pace of 3.38 miles down an abandoned East causeway approach that on any other day would be loaded with vehicles.. The men of this morning enjoyed the modest pace and so did the YHC..

    warmup

    10IC Grass grabbers, Toe Touches, Butt kicks, High Knees, Self-love and skip to the end of the parking lot..

    thang

    3.38 miles and 9.13 pace returned to the play ground. Alternating core while one PAX would do called reps of pull-ups (8), freak Nasties (20), Merkins (15) and Jump squats (15). Remaining PAX did 100s, flutters, LBCs and hands to heals..

    Appreciate the post men!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

    Thanks to Waterpik for praying 🙏🏼 us out!!

  • Excuse Me While I Kiss the Ground

    So there we were…how every great story starts…today was the commencement of what will hopefully become an annual CSAUP, Uncle Hammer’s 1000 Burpee Beatdown.

    First: Special Shoutouts —

    Jose 10k –DJ Jose had the best possible music, with songs individualized for members of the PAX

    Moby Dick –Dude’s 71, that’s right, 71, and he is out there making us middle agers look bad.

    Hawgcycle — Did this CSAUP on the Southshore by himself in just over 2 hours…no idea how he accomplished that. Awesome work!

    Now onto the beatdown:

    0610: Knowing this would likely be an all day affair, we skipped the normal 2 mile pre-thang, instead moseying from the flags towards the beach, stopping at each fire hydrant for a set of 10 burpees (6 sets out, 6 sets back =120). DJ 10k had Brother Angus lead us off, picking the axe (See what I did there) like lightning, but sounding like thunder. Then, while most of us may be partial to Southern Belles, Mr. David Lee Roth, with help from Steve Vai, pined for a young lass named Yankee Rose. As if the blood wasn’t pumping hard enough by 0615, Vince Neil kickstarted our hearts even further. Before we knew it, we were 1/8 the way to our goal. We returned with the remaining PAX awaiting to begin.

    0630– No warmup necessary. Jump right into the EMOM of 6 burpees. Doing this mitigates the overwhelming thought of 1000, as well as helping with the physically challenging nature of the CSAUP. As the Zen philosopher Basho once said, or maybe it was Bushwhacker, “A journey of 1000 miles begins with a single burpee.” How true.

    Mentally, the wash rinse and repeat of doing this for an hour can be quite taxing. This is where DJ Jose was so great. Always thinking of other, he picked out songs for most of the PAX. Some included were:

    The Bird (Morris Day and the Time) –Bird

    U Can’t Touch This (MC Hammer) –Hammer

    Some Moby Song —Moby Dick

    Relax (Frankie Goes to Hollywood) –Zoolander

    The Best Around (From Karate Kid) –Russo

    To be honest, the hour was over before we knew it. Most PAX were asking to continue for another hour, and Hammer could easily have been elected mayor of CSAUPtown but for all the mail in ballots. However, they all missed their wives so much, they could not bear to continue for another minute. That was the right choice, guys, as hard as it was to make.

    So, by 0730: 120+365 (5 minutes were sets of 7)+ 15 (a burpee for each PAX during COT) = 500

    Halfway home by coffeeteria!

    PHASE 2: Do 250 OYO throughout the day before reconvening at 6 pm at Grandmother’s House. Some went more traditional –Hammer did 25 sets of 10 throughout the day (looked weird doing it outside the Pelican Park gym before 2.0’s basketball game). DJ 10k did his while his M worked out. Of course, he overachieved, doing another 350 before lunch. Russo knocked the rest of his out before I got home, it seemed. Hawg’s Breath did a few with his adorable daughter on his back, like the true bad ass he is. However we decided to get it done, we finished 750 before twilight.

    PHASE 3: Final 250 at Grandma’s

    6 skrong at Grandma’s at 1800. Turbo, Bird, Jose, Hammer, Hawg’s Breath, Akbar. Knocked out the last quarter in just over 30 minutes. Having an eclectic mix to inspire us: CCR, NIN, and Billy Idol (twice, in fact. No really.)

    …And done! We then enjoyed some F2 at Old Rail, then home to bed.

    Thank you all for joining in this venture. Each of you inspired me along the way, and I am indebted to you all for the kindness, generosity, friendship, and leadership you all display.

    For those that “missed” it, there will always be next year!

  • Tempo Tuesday

    YHC arrived to only 2 F3 brethren ready to get after it on this Gloom. Surprisingly 1 was Hammer coming off the CSAUP of a 1000 Burpees and the ever reliable Pelican for his routine of Tuesday and Thursday posts. The morning was beautiful and YHC wanted to get warm and stay warm with a steady pace of a mixture of activities.

    warmup

    20IC SSH, Imperial walkers, Toe Touches, Grass grabbers and a lap around the trailhead..

    thang

    We lined up along the decorated columns. 2 PAX would complete named exercise while the odd man out would use the breezeway for called sprints, Caricoas, Hops, shuffles and stairs. Squats, Leg lunges, Merkins, Mountain climbers, Flutter kicks and WW1 sit-ups (thanks Akbar).

    PAX then Moseyed Girord making 3 stops along the way with 10, 15 and 20 rep counts at each. First stop Merkins, squats and ???, second stop at lakeshore using the corner bar for Donkey kickoffs, Merkins and Shoulder taps and the third stop Burpees, Mountain climbers and jump squats.

    Returned to the AO right on time for the count, name and COT.

    Appreciate the Hammer for praying us out with gratitude and thankfulness..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Monday Morning Rush

    YHC was already thinking about modifications for the Monday Milestone Q after reading @the-hammer’s pre-blast Friday. What could we do that didn’t work any part of the body that a burpee works? Would I add new meaning to the phrase Modify as Necessary? What could I do when I can’t even lift a cup of coffee?

    Enter the Red Barchetta, slightly intensified. A routine that gets your heart pumping, just like the song by Rush.

    Warm up: IC x 10–15 SSH, Imperial Walkers, Grass Grabbers, Torso Twist, Self-Love

    Mosey to the Lakefront to witness a beautiful array of stars on a clear morning

    Thang: Red Barchetta

    Sprint to the first street light, @ 100 yards, do exercise, mosey back, plank for the six

    • 100 Yards 100 SSH
    • 100 Yards 75 Mountain Climbers
    • 100 Yards 50 LBC
    • 100 Yards 25 Merkins
    • 100 Yards 10 Waterpik Squats

    Mosey to the stairs at Rips

    • 50 Calf Raises, 25 Freak Nasties
    • 25 Calf Raises, 50 Freak Nasties
    • 30 Calf Raises, 30 Freak Nasties

    Mosey back to the Marsh

    25 Jump Squats OYO

    Mary IC x 10-15

    WW1 Situps, heals to heaven, hands to heals, crunchy frogs for @Cowbell, flutter kicks

    Missed you @steve @bushwacker

    Count, name-o-rama

    Anouncements:

    FIA email coming soon to those signed up – 1st beatdown in early December; Turkey Trot Thanksgiving Day

    COT: Grover prayed us out

    Thanks for hanging in there this morning with a beat up 49 yr old (50 in 27 days!)

    Until next gloom – Akbar