F3 New Orleans

Category: Northshore

  • ROOTS

    Over the past 6 months since since the quarantine, there have been many different routes / variations / themes (speedy’s sprints come to mind) taken for the weekly F3 5K. Today, YHC decided to take the 5k Scramble back to it’s roots, which is around the loop, then all the way to the end of the pier at Sunset Point. Back at the flag, we hit the workout equipment for 10 minutes of circuit training (bear crawls, freak nasties, hanging leg tucks).

    COT and thanks to Akbar for praying us out!

    SYITG

    Pik

  • You Go This Way, I’ll Go That Way

    Apologies in advance for just about the weakest back blast by yours truly, or anyone this side of the lake (Although I seem to recall one by Chewy that was pretty close).

    We 5 gathered and warmed up with a number of exercises to loosen the joints and muscles.

    After mosying to the bus stop, the trek began. Jose, P Shooter and Pelican did core exercises while Waterpik and YHC ran west on the trace stopping at carol and adair for 5 burpees each. Then the hardcore trio ran east to the fire station stopping at 2 designated spots for 5 burpees each. Continue the core while the runners continued 4, 3, 2 burpees before time ran out.

    Pelican and his hair prayed us out

    I swear I’ll do better next time!

  • Maximum Monday at the Marsh!

    YHC arrived at the Marsh to a few PAX chatting around on the court and Jose10k maxing our on his ISI for the day at the end he playground equipment. This seems to be the better of places for Jose10k who informed the PAX he usually completes the ISI in his attic of all places. Not sure if he is considering a career change, but any a/c guys out there looking for duct assistance may want to give him a shout.. 😂 PAX quickly swelled to the perfect of numbers at 8 too allow for the Qs brief instruction on what would take place on this Gloom..

    Nolan Richardson:

    warmup20 IC Windmills and American Hammers short Mosey to the Elementary school and back.

    Partnered up

    All counts cumulative P1 backpedals 50 yards and completes 1 Bobby Hurley then jogs back picking up count from P2.

    150 Burpees

    300 Squats

    150 Big Bit situps

    300 Arm Circles

    150 Merkins

    300 Imperial walkers

    PAX performed exceptionally completing with 1 min to spare. YHC can not help but T👏🏼 a few men for their proper form and modified agility. Waterpik has consistently proven the proper form of a squat, while Grover in is hateful youth blew through the Imperial walkers.

    We circled up for the count, announce and YHC prayed us into the day..

    Always enjoy starting the day with F3 brethren.. Thanks for following my lead..

    👊🏼👍🏼✌🏼 Till the next Gloom!

  • Only F3 Can Prevent Lakefront Fires!

    With a mystery co-Q cancellation at 5am and having to defend the claim to the Q itself, the challenges to be bested were already well under way with the arrival of 6:30. But challenges to be bested and elevated heart rates were on the menu as things began…

    WARMORAMA

    IC x10 were exercises such as:

    Good Mornings, Imperial walkers, T Stretches, Apple Pickers, and Fire Hydrants

    THANG

    With 4-6 fire hydrants along the lakefront between the flag and the yacht club, as Hammer said, I feel confident that no houses on Lakeshore Dr will burn to the ground. OYO, run from flag to playground doing 10 burpees at each fire hydrant and hold an isometric of your choice to wait for the 6.

    Lining up along the splash pad, partner up with P1 starting cumulative 500 squats then 500 LBCs, while P2 ran around the perimeter of the park & switch.

    After a few frenetic circuits of pushing each other, the Pax returned along the lakefront to Noah’s Ark, stopping at each fire hydrant for 5 8-Count Bodybuilders.

    At Noah’s Ark, Bear Crawl north to Claiborne and then High Knee- Skip back to the lake, with the option to continue to the flag in similar fashion.

    MARY

    With 2 minutes to spare there were 2 exercises IC for a minute each: 100s & Putins.

    COT

    After a few false starts, COUNTORAMA, NAMEORAMA, named FNGs Baby Shark, Pigpen and Broncho – Welcome! Broncho prayed us out.

    Well done, gentlemen, for showing up and giving everything you have to push yourself, your F3 brothers, and increasingly, the next generation of men.

  • You Gotta Buy-In!

    If you are crazy enough to be one of the men who voluntarily forego their normal names in exchange for a nickname that could be mistaken for a middle schoolers insult; all for the “privilege” of leaving your DNA all over Mandeville and Covington, then you are quite familiar with the concept of “buying-in”.

    The very fact that you would get out of your fartsacks and drive to a workout before the Sun even decides to get its butt in gear proves that you are fully bought in to the cult brotherhood of F3.

    Today’s beatdown took that concept and applied it to an idea that turned into a lot of fun… YHC was a little beat up so I took more of a Iron Pax facilitator role and had to modify some of the exercises during the beatdown. Seems fair to me.

    The Warmup

    • SSH IC to 25
    • Shoulder Series
    • 10 Hand Release Merkins OYO
    • In Honor of Zoolander, we did the “We’re Not Worthy” which is basically a good morning with your hands raised. All of the PAX faced Zoo to pay homage to what he’s accomplishing on the ISI pull-up challenge.

    The Thang

    We all grabbed an extra heavy cinder block from the Grundymobile and proceeded to line up in the middle lane of the top of parking garage.

    This was the main event.

    The concept is simple. The objective for each individual was to complete 100 reps of a certain exercise per round. Once someone finished their 100 reps, they would end that round and the rest of the PAX would stop where they are.

    The catch is that in order to begin your reps for the round, you have to “Buy-In” by completing some other exercise. The second catch was that every two minutes YHC would call out “Buy-In” and the entire pax would have to complete those exercises again before they could continue with their reps.

    So you wold have to “buy-in” and use whatever remaining time you had left in your 2 minutes to get as many reps as possible before the next buy in. If you don’t give effort in the buy in phase, then you will be left with no time to complete any reps and it can become a brutal cycle!

    This was a lot of fun (At least for me who didn’t really perform the running portions of any of the Buy-Ins)

    Round 1:
    Objective: Complete 100 reps of bent-over rows with the Cinder Block
    Buy In: 5 burpees and carry cinder block across the parking garage to the other side.

    Round 2:
    Objective: Complete 100 squats with the Cinder Block
    Buy In: 15 Merkins and run to the other end of the parking garage and back.

    Quick break and did a Mary of spelling out the alphabet with your legs
    (Jose ‘NOW I know my ABC’s. I’m a math guy so it’s good to finally learn that.’)

    Round 3:
    Objective: Complete 100 kettle bell swings
    Buy In: ~20 yard bear crawl and back

    Last round: 1 minute round before buy in
    Objective: 200 reps of cinderblock bench press
    Buy-In: 10 Russian Twists (1 per side)

    We put away the blocks and everything is good with the world again. We circled up, counted off, and Waterpik prayed us out.

    It’s an honor gentleman!

  • Who Needs Shooter When We Have P Shooter? (We Still Love Ya Pappa Bear!)

    As hot as it’s been the last month, one may be surprised to know that it was a mild 73 degrees at 5:15 Tuesday morning, with 84% humidity. And, while it may have been relatively comfortable, nobody was mistaking it for early fall. Slowly the men of F3 gathered at Grandmother’s house one by one, with Jay Hammer esquire attorney-at-law being the first to arrive, devoting every extra minute to studying his partners’ briefs. It even got close enough to go time that the possibility of the end of Jose’s streak was spoken aloud! But when the 1st exercise was called out, to the relief of everyone’s consternation, “grumble grumble” was retorted.

    WARMORAMA

    Near identical to the previous day at the Marsh except x15 IC:

    Toe Touches

    Imperial Walkers

    T Stretches

    Apple Pickers

    Torso Twists

    THANG

    Also identical to the previous day’s beatdown, Q showed up with one idea and let the rest grow organically from there.

    Mosey to the bus stop for:

    Irkins

    Nolan Ryans (Happy Anniversary!)

    Box Jumps plus 1 or 2 more

    Mosey to the tunnel where:

    Whole PAX did merkins while one sprinted down the tunnel to the other side and back, calling the next exercise as he tagged the next man.

    merkins

    arm circles

    squats

    LBCs

    Plank

    After, we lined the wall in the middle of the tunnel for some “up the row and back again” exercises starting with P Shooter on down to Jose and back.

    Handstand Push ups

    L/R one hand push ups

    hand clap push ups

    Mosey back to the non-existant flag for:

    MARY

    IC x15

    Hello Dolleys

    Rosalitas

    100s

    Leg Lifts

    COT

    Splice prayed us out

    T claps to grumble grumble double hand clap,

    to Splice for making the long commute,

    to P Shooter for successfully locating us,

    to Hammer just because he’s Hammer,

    and to Pelican’s hair.

    I appreciate you guys!

  • Slow Down and Feel the Burn…Live in the Present

    Knowing that Steve was likely typing the weekly email at that moment, YHC decided to hurry up and throw his name into the Q sheet ring – the last step to feel officially “back” to full time F3-ing. But now that the easy part was done, the challenge of putting together a worthy beatdown remained. However, it was past Bushwacker’s bed time and so it was off to dreamland with low n slow merkins on the mind.

    The players gathered and soon the games began. Not Turbo-esque games of coordination laced frivolity, but games of focus and being present in the moment.

    WARM O RAMA

    IC x10:

    Toe Touches

    Imperial Walkers

    T Stretches

    Apple Pickers

    Torso Twists

    THANG

    The PAX started off with a visit to the monkey bars, et al for a run at this month’s ISI challenge of pull ups.

    After a casually chatter-filled few rounds of pull ups, with Jose’s magnitude of manhood laying all of our egos low, and meandering out to the middle of Livingston, we began with a set of merkins, x10, IC (30 reps). No big deal, right? But Q was interested in good form with a more moderate tempo. And so it went.

    The men mosied down to Marigny for squats, x10, IC (30 reps). This one, YHC felt today! (I’m lookin at you Waterpik)

    Then it was on towards the lake to Monroe for lunges, x10, IC (15 per leg).

    Rinse and repeat for 2 more blocks before just going all the way to the lakefront. You see, there was an incredible full moon the YHC had glimpsed en route to the Marsh and it became an imperative to see it in a clear sky over Lake Pontchartrain. It was a thing to behold! But it wasn’t alone, for off to the east were storm clouds with constant flashes of lightening amongst them! With more time remaining than Q realized, the PAX took full advantage of the opportunity to be experiencing that present moment of awe-inspiring nature. In the same slow fashion we continued with irkins, step ups, and squats on the wall, so as to keep the view before us.

    MARY

    After moseying back, it was time for some more moderate tempo focus, again x10, again IC: LMCs, Hello Dolleys, Rosalitas and one or two more.

    COT

    QIC lead the PAX out with an impassioned message of slowing down and recognizing the splendor of the moments we find ourselves being present in throughout the day, and experiencing them to the fullest.

    Thank you guys for following my lead and allowing me to become stronger by your examples. It feels good to be back in the saddle again.

  • Never Too Old to Play Games

    Don’t let anyone ever tell you otherwise. You’re never too old to play games. The PAX proved as much on the Mandeville Lakefront this weekend.

    After a rather exhaustive one burpee OYO warmup, the PAX formed up into 4 or 5 man teams for the first game of the morning. Each team had to transport a sandbag and a ball to the finish line a few blocks away. Both the sandbag and ball could not touch the ground, and the man with the ball could not move. 20 and 5 all team burpee penalties, respectively, for a dropped sandbag or dropped ball. Hijinks ensued.

    It was both a blessing and a curse to have Shooter on YHC’s team. Shooter carried the sandbag with his pinkie finger the entire way in another demonstration of his real world strength. That was the blessing. The curse was that it was rather embarrassing for the rest of the team to reach the finish line much later than Shooter. He was almost finished his cigarette when we arrived.

    This whole fiasco prompted a rule change and for the next race to the Milestone Marsh each team member had to carry the sandbag at least twice. This seemed to level the playing field somewhat, and it was a much closer race with teams sticking together to exchange the sandbag regularly.

    Once at the Marsh, it was time for some passing games. We cooperated as one big team to keep the ball moving at first. Then we transformed into shirts and skins and got competitive. There were impressive displays of athletic prowess, and the shirts convincing claimed the day.

    Back to the shovel flag with our sandbags, this time with the requirement that each man carry the sandbag at least four times and play the ball with his feet only.

    Countorama, nameorama, and then young Pope prayed us out on the way to our coffeeteria.

    Thanks for letting me lead guys and for playing along with the silly games. Remember, you’re never too old to play games.

  • Burpee Ball

    Warm ups: ssh, toe touches, arm circles, cherry pickers, self love

    The thang: lt. Steve the length of the parking garage. Lazy Dora afterwards, 100 Mericans, 200 squats, 300 lbcs.

    Then I opened my trunk of beach balls. In groups of two, we began burpee ball. At first the rules were after teammate one hit the ball, do a burpee while teammate two hit it back. This proved a bit too difficult. Grundy modified the rules which worked out better. Teammate two was allowed two hits while teammate 1 did the burpee. Once the ball hit the ground, both did 20 copperhead squats. Modification 2 from Grundy, the whole group circled up with one ball and whoever hit it up, they did the burpee. It’ll get your heart rate up for sure gentleman. COt, pik prayed us out . Happy 8th birthday and first communion to his daughter. Thanks for letting me lead guys

  • Substitute Thursday!

    With a call coming in @ 0500 from Jose 10k it could only mean one thing. Can you cover the Q? Well sure, however I must T-👏🏼 both him and Speedy for both still posting even though they knew the arrival would be 10-15 mins behind. So with nothing planned YHC stalled as long as he could to allow time for the late arrival..

    warmup

    Toe touch’s, Windmills, Torso twist, SSH, Butt Kicks all IC to 20. Lap around the walking trail. Leg lunges for about 30 yards..

    All PAX ran the standard route minus the loop through Hermitage with the exception of Waterpik and Cowbell getting in some lagniappe. Cowbell had no time for the warmup taking off for 45 minutes of straight running. Sir Wacker graciously paced with the Q the whole run, and another T-👏🏼 to Cobra for pushing through as well. Jose10k and Speedy caught the PAX on the return.

    Returned with some time to knockout Mary. 20 IC Crunchy Frog, Little Manny crunches, 100s, and 20 Merkins OYO..

    Thanks to Cowbell for praying is out..

    Till the next Gloom 👍🏼👊🏼✌🏼!!