F3 New Orleans

Category: Northshore

  • As one PAX noted “It must be an election night hangover!”

    Arrived at the Gipper in the low 50s ready to throw the PAX a day of strength training and speed intervals. With numbers posting in the mid to upper double digits these last few months YHC anticipated no difference. However, as stated by Turbo upon his return with the prethang milers “It must be an election night hangover!” Well gentlemen his statement proved true as the PAX only swelled to 9 after late arrivals BBQ and Bean jumped into the warmup.. These numbers held true and no recounts will be required after this submission..

    Warmarama

    20 IC Imperial walkers, Hillbillies, Toe touches, Grass grabbers, Cherry pickers, Self love and Arm circles.

    thang

    Retrieved cylinder block coupons and carried around the corner to our gated area with tractor tires. Split into a group of 4 and group of 5 at a distance of 20-25 yards. Each group had named exercise to continuously perform with the cylinder block while another team member took 2 flips alternating from the large tire and medium tire then returning to pick up their reps with the block as each completed. T👏🏼 to Grover and all the other buck 40 to buck 60 men who tackled that monster tire. Proper form included on this one and these men performed well. Exercises included chest press, squat thrusters, kettle thrust, tri extensions, blocks on the shelf, burpee block jumps, curls and overhead presses.. After all PAX cycled through we returned the tires to there resting place then assembled on the side street for the next pearl. R1 first stop sign and sprinted midway which happened to be the parking lot entrance where we paused and completed 5 squat thrusters then back pedaled the other half. R2 and R3 sprinted halfway with Caricoa and 5 kettle swing thrusters. R4 sprint halfway and could be wrong on this one but I believe we overhead pressed then sprinted again.. YHC gassed and needing air recovery walked the cylinder blocks back to their resting place. With 4 mins to spare hit some core 20IC LBCs, Flutter kicks and Freddie Mercurys. PURPOSELY left off Cowbells favorite the Crunchy frog since he destroyed the Q on the previous day although he jockeyed for a round but my clock on this day would be the digital read at the trailhead and NOT your more accurate 30 second remaining Garmin Mr. Cowbell..

    Hope you Gippers feel the results in a few days!

    Appreciate Grover closing the PAX in COT after the count and announce!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Happy Halloween

    It was just a suggestion, an idea. Wear costumes for Halloween, simple, right. Lesson learned, never give Bushwacker a heads up. For him, nothing can ever be simple. The costumes were great. Water pick as Street Fighter/karate kid , Zoolander as Johnny from cobra kai, bushwackers ridiculously tight minion pants, baby yoda as baby yoda, and of course Steve as Spider-Man. A costume he purchased in the children’s section.

    Warm-up: ssh, toe touches, torso twists, self love, cherry pickers

    Moseyed to the gazebo for a little trick or treating. You reached in for a candy and on the back we’re var ridiculous exercises. Unless you’re speedy, who apparently still can’t read. Yhc was surprised how much of Bushwackers exercise choices were similar to my upcoming Tobata. Anyways we moseyed down a little further to where I had planned for my tobata, only to find more pumpkins set up by Bush. Great communication between us. 45 seconds on, 15 seconds rest. Burpees, hand release merkans, shoulder taps, jump squats, monkey bumpers, wife pleasers, kneel diamonds, and I forget the rest. I learned rather quickly that a mask wasn’t the smartest costume to wear. Another round of trick or treating, then finished up with core tobata at the flag. Cot and hammer prayed us out. Great seeing Ringo and Grundy again. Thanks for coming out, thanks for dressing up, and thanks for celebrating my birthday gentleman.

  • Toil before The Tempest

    I had a new routine ready for the Pax this morning, but it being wet and humid, and me not wanting to get my Little Lord Fauntleroy outfit smudged, I decided to go with some old stuff.

    Warmup IC: Side Straddle Hops, Good Mornings, Smurf Jacks, Toe Touches, High Knees, Arm Circles

    Mosey to Bedrock Garden, with everyone grabbing a boulder for: curls, elf on the shelfs, squats, and overhead presses.

    Mosey to the Taj Mahal parking lot for some leg swings, then a ladder shuffle to and fro

    Mosey to the front of the Taj Mahal, circling up around the sans flag flagpole. Ring-of-Fire routine with push-ups and bear-crawl aplenty.

    Mosey to the Grassy Knoll for 10 quick sprawls

    Mosey to the Justice Center Parking Garage ramps – heading up the ramps backward lunging, then sprinting.

    Mosey back to the flag via Indian run.

    Circle up for count-o-rama and FNG naming- welcome Slowpoke Rodriguez!

    Akbar prays us out

    Thank you wee bastards for letting me lead.

  • Paying tribute to a fallen officer!

    Hightower

    YHC has been pulling workouts from the Exicon for the last few Qs. This particular routine caught my attention and I felt the need to bring attention too it at Granny’s House on this beautifully mild Gloom. With tensions on all fronts and from both sides as the media focuses on separating us as a Human race with the election drawing to a close. YHC figured it fitting to remember one of the many fallen hero’s around our communities, which seem to draw less attention in our times of division. This young officer with a calling of service as illustrated in the above clipping shows what so many men and women in Blue face on every routine call. It’s the unknown as he/she responds to a scene from a call to dispatch that could very well be their last. As stated in the beatdown “The Hightower” Matthew 5:9 “Blessed are the peacemakers as they shall be called sons of God.”

    warmup

    10IC

    Grass grabbers, Self-love, Arm circles, Cherry pickers.

    15IC

    SSH, Imperial walkers, Hillbilly’s

    thang

    Upon completion we returned back to the AO for 20IC Freddie Mercury’s and Little Manny crunches..

    Great to see Ringo making the post again through his recovery and t-👏🏼 to Hogsbreath for his commitment to post having to leave early from Slidell to meet our 0515 start time..

    YHC prayed us out reflecting on Matthew 5:9 and how we as men need to be those Peacemakers in our homes, communities and workplaces..

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

  • The Cards were Aces

    A PAX of 24, including visiting Duracell from BR and Trojan from Houston (awkward thumbs up!), helped celebrate YHC’s two year anniversary with some extended card play.

    Warmups (All in Cadence)

    Seal jacks

    Air presses

    Toe touches

    Imperial Walkers

    High Knees

    Windmills

    Cherry Pickers

    The Main Event

    Pax moseyed over to Noah’s Ark for a celebratory Deck of Death/Decadence, breaking up into 4 groups who (mostly) managed to avoid well-placed landmines. Each group completed reps based on the card value (Aces up to 15) and suit, with two wild cards (a rock around Noah’s Ark) thrown in for good measure.

    Merkins

    Burpees

    Plank Jacks

    Shoulder Taps

    Deep Squats

    Jump Squats

    Lunges

    Box Jumps

    Crunchy Frogs

    Big Boy Situps

    Flutter Kicks

    Gas Pumps

    Donkey Kicks

    Freak Nastys

    Durkins

    Makhtar N’Diaye’s

    After completing 420 total reps, the card were not done with the Pax. There was just enough time for one more party game: Card Sharks!

    PickAx started us off by drawing an ACE to start, sending the Pax into a flurry of 15 8 count bodybuilders. A game of “higher or lower” followed, with a correct guess yielding the next card value multiplied by 2, an incorrect guess yielding the next card value multiplied by 3. Not one to selfishly keep all the cards, YHC offered a choice to multiple Pax on what torture was in store. After the final round of 24 T merkins, the cards were put away until the next time we were feeling lucky.

    A mosey back to the flag, a COT, and Name-O-Rama wrapped us up. Welcome to the newest FNGs, Sex Panther, who correctly noted that 50% of the time, it works every time, and Lollipop, a big Kojack fan, but an even bigger fan of sucking on sweet, sticky, candy treats.

    A prayer closed us out until next time.

    A final word from YHC: I huge thank you to Toto for throwing an EH my way two years ago. That small gesture has made a positive impact in not only my life, but I hope the lives of all those I come in contact with. It’s not often you get the full satisfaction of knowing you absolutely made the right decision. Saying “Yes, I’m in next week” was one of those decisions for me.

    Even after showing up late to my first post (sorry Splice!), and absolutely taking the “6” position and having to be picked up by Tanked Up, I worked up the courage to keep posting, in no small part because of Manny’s sage advice to “just keep coming, it may not every be easy, but it gets easier.”

    Thank you to all of you that keep pushing me, putting up with me, and driving me to be a better human being, whether you know it or not. The fitness is important, but the fellowship with a faith community is probably the most valuable to me.

    SYITG

  • Raccoon before the Rumble

    YHC arrived early in the gloom this morning to a cool 62 degrees and a quick walk around while Grover got some additional shuteye in the car. I was greeted by a Racoon perched on a tree, and wondered if he had cleaned up the Marsh for us. He disappeared but made a couple more appearances before the Rumble scared him off.  The sorely missed Bushwhacker arrived next.  After a brief catch-up, Bush wakes up Grover like a scene from a horror movie as more dark bodies arrive to the gloom and we circle up. 

    Warm Up x10 IC

    SSH, Cherry pickers, Torso Twist, Self-love, Plank Jacks, .2 mile run

    Thang 1: Ascending Ladder, OYO/IC

    5 Pull Ups, 10 Stone Mountain, 15 Supermans, 20 Hand Release Merkins, 25 Twinkle Toes (Al Gore with calf raises), 30 Bulgarian Split Squats, 35 Freak Nasties, 40 Plank Jacks, 45 LBC, 50 SSH, .2m run

    About the time we got to the Supermans, Cowbell told Grover “We need to set a date – with a pregnant pause before adding – for the flag party.  We all got a chuckle, and were happy Cowbell finished the sentence. 

    Thang 2: Broken Ascending Ladder, OYO/IC

    1. 5 Pull ups
    2. 5 Pull ups, 10 Stone Mountain
    3. 5 Pull ups, 10 Stone Mountain, 15 Superman
    4. 5 Pull ups, 10 Stone Mountain, 15 Superman, 20 Hand Release Merkins
    5. 25 Twinkle Toes
    6. 25 Twinkle Toes, 30 Lunges
    7. 25 Twinkle Toes, 30 Lunges, 35 Freak Nasties
    8. 40 Plank Jacks, 45 LBC’s, 50 SSH

    Mary

    Crunchy Frogs IC x20; Leg Raises, Hello Dolly, Heals to Heaven, Hands to heals x 10 IC

    Count/Name-o-rama

    Announcements

    1. Halloween dress up beat down Saturday at the Mothership
    2. Cowbell and Grover’s F2 flag making party,  possibly November 12th, at Cowbells house with pizza and beer. More to come later. 

    COT  – YHC prayed us out. 

    Thought for the day:

    Bad things happen everyday, the difference is how we deal with it. Life is 10% what happens to you, and 90% how you respond to it. 

    Always a great way to start the week at the Marsh, thanks for letting me lead.

    ‘Til next Gloom,

    Akbar

  • 21

    Nothing special at the A1C this morning. Just myself for a 2 mile pre-thang, then BBQ showed up and we went straight to work. I decided to do 21 today. Started with mericans and squats, then run the length of the parking lot. When we got to round 7, we added plank jacks, when we got to 14, we added lbcs. The alarm went off and that was it. Thanks to BBQ for the company and conversation. SYITG

  • Wrangler Ringo returns!!

    6 PAX converged on the Scramble welcoming back Ringo on this Gloom. We journeyed our standard path with 4 stops along the way with sets of 10 Prison Burpees, 15 Merkins, 20 Jump squats. 3 of the stops took place at the corner of Messina and Monroe with the other at the wharf.

    Welcome back Ringo it was great to see you back out with the PAX.

    Appreciate Waterpic praying is out and until the next Gloom 👍🏼👊🏼✌🏼!!

  • A Tale of Two Beatdowns

    My M recently brought home another cat. That’s right, we have two. And a dog. And a rabbit. (And two frogs, but those don’t count, as I expect one or both to die any moment now, just as all our fish have.) The new cat was supposed to be an outside cat, which was what supposedly made her addition to the family “okay.”

    Anyway, this cat was excessively loud yesterday morning – mewling and meowing and just going on and on. I eventually realized she was in heat, but, seeing as I had to get somewhere quickly, I decided to leave her outside and deal with it later. Well, yeah… you guessed it – I returned home to find her in the empty lot next door with some street rat, mid-coitus. I chased off the offending male, but the question is – was I too late?

    The scene prompted looks of rebuke from my Old Mandeville neighbors, an awkward conversation with my 2.0’s about the reproductive system, and worst of all, the possibility of a future animal kingdom that rivals that of Bushwacker’s. (Haven ‘t been to his farm? Try it around 5am and, if you make it past the goats, you’ll get attacked by a rooster with a large hole gnawed out of his backside.). Okay, the point of this overly long tale? Don’t put it off, gentlemen. Wake up when the alarm goes off. Write that email that you’ve been avoiding. And for heaven’s sake, as Bob Barker reminds us, get your pet spayed or neutered asap. Alright, apologies for the delay … the beatdown:

    Warmorama: Toe touches, windmills, IW’s, SSH’s, all IC x10, plus 10 merkins OYO.

    Thang: Mosey to the Taj Mahal for a quick partner routine. P1 runs the perimeter while P2 does an exercise. Flapjack. The exercises were:

    • People’s Chair w/ Air Presses
    • BTTW w/ Shoulder Taps
    • Donkey Kick-offs (on the wall)

    After doing two rounds of the above, we moseyed to the back of the Justice Center for some quick 1 minute AMRAPs:

    • Freak Nasties
    • Jump Squats
    • T-Merkins
    • Bulgarian Split Squats (30 secs ea. leg)

    Needing to leave a bit early, YHC arranged for Cowbell to take over with about 10-15 mins left. After hearing him explain the “Quick Killer,” the pax had to be happy he wasn’t provided any more time than that. (I myself was glad to quietly slink off right before the 27 burpees…)

    The Quick Killer

    • Merkins x28
    • Squats x28
    • Sister Mary Katherine’s x28
    • Burpees x28
    • Sit-ups x28

    The QK starts at 28, then descends with each round by 7. (Or something like that.) I know Cowbell had intended for 4 rounds, but I could hear the scoffs trailing off in the distance as I quickly exited.

    Thanks men, for both choosing to get out the bed today and for allowing me (and Cowbell) the opportunity to lead.

  • Nothing Good Ever Happens at the Tunnel

    At least that’s what Zoolander says. Or, perhaps it was first said by Jose 10k. Who knows? But, after a brief warmup consisting of SSHs, GMs, HKs, BKs, ACs, and Self Love, YHC led the Pax on a Mosey to the tunnel for:

    THE THANG

    Partner up. P1 jogs through the tunnel and back, sprinting up the inclines on the both sides. P2 does 10 merkins, 10 smurf jacks, and 10 rower situps. Switch. Set the timer for 10 minutes and off we go.

    SLOW Mosey back to bus stop for 2 sets of 10: Derkins, box jumps.

    Mosey back to flag for bunny hops (2 columns), bear crawls (2 more columns), and back pedals (the rest of the covered area), then jog back, R and R (5 minutes).

    Mary: Cowbell’s crunchy frogs, flutter kicks, hello dollies, Freddy merc’s.

    COT and YHC prayed us out.

    It’s always an honor, men, to be a part of such an inspirational group. And, I am definitely a better man because of your positive vibes over the past 3 years. The positive habits that F3 engenders are definitely life changing.