F3 New Orleans

Category: Northshore

  • The Lord of the Thangs

    Huge thanks to the 20 men who posted this morning for Pope’s VQ! He’s been chomping at the bit to lead, and we greatly appreciate you guys making it so special for him, especially with our planning to move soon to an area where we’ll be starting F3 from scratch. Glad to know I can lean on him to Q every now and then!

    Excitement was in the air as more and more men made their way to the flag (Turbo Dog couldn’t hold it in.) The 11-year-old Pope had shown signs of natural leadership at previous beatdowns, so expectations were high, and he did not disappoint.

    The routine was centered around his new favorite topic, The Lord of the Rings. After having recently finished reading the books, a good percentage of his thought time these days is spent somewhere in Middle Earth, so the landmarks around The Gipper were quickly transformed into battlefields, fortresses, and volcanoes.

    Warmup: 20 Side Straddle Hops, 15 Windmills, 15 Merkins, 15 Cherry Pickers, 15 Butt Kicks, 15 High Knees

    Then, PAX grabbed age-appropriate coupons and mosey to the courthouse for the first stage of the Thangs:

    1st Stage–Battle at Helms Deep:

    Start as Legolas (fleet-footed elf) at the benches with 10 bench hops (hands on a bench and jump back and forth over), carioca run to the stairs, and run up to the top where each then becomes Gimli (short dwarf) and completes 15 dwarf jacks (smurf jacks). Then, down the ramp and back to the coupons where each becomes Aragorn (warrior king) and performs 12 sword unsheathings (overhead tricep presses).

    Three rounds of this, then haul the coupons up the stairs of the parking garage to the top ramp for…

    2nd Stage–Mount Doom:

    Hobbits Frodo and Sam teamed up to get the ring to the top of the mountain to destroy it in the flaming lava.

    PAX partnered up with partner 1 (Frodo) starting the beloved “Bear and Block” up the ramp: bear crawl a few steps, then drag/pull the cinder block forward from between your feet, then a few more steps, then drag, etc.

    Partner 2 (Sam) battled Gollum (coupon) at the bottom: 10 Man Makers for first round, 15 curls for second round, and 15 goblet squats for third. Once a set was complete, partner 2 ran up to Frodo to replace him dragging the block up the ramp, and partner 1 runs down to be Sam for a set at the bottom.

    Each time the block made it all the way to the top and was run back down, partners moved on to the next round’s exercise. After the third round, all PAX ran backwards with their coupons to the top (in the style of Gollum, dancing his way over the edge of the cliff).

    About half of the PAX found a way to destroy their rings/coupons early (a little too much “man” in the “Man Makers”) making their task a bit easier and making a Home Depot run necessary for YHC before next Wednesday.

    Moseyed back to the flag to replace the coupon fragments. COT with some great opportunities provided for giving back to the community, and Turbo Tax prayed us out.

    Thanks, again, for all the support for the young Q, and for allowing us to be a part of the F3 family! We’ll be taking full advantage of it until the day we’re moved out, and then we’ll be counting on your wisdom and support for getting F3 started in the Houma-Thibodaux area.

    God will provide!

    Goose

  • Millennial meltdown!!

    Seven PAX posted at Grandmothers House on this 95% humid Gloom to welcome the YHC. With a weeks forecast full of downpours and showers Q decided to put together a routine that would keep the PAX dry under the pavilion. The Lexicon available on F3 nation has always proven to bring impactful beatdowns throughout my tenure and this morning would prove no different. T-👏🏼 to Jose 10k on his continued dedication of consecutive post and YHC only sees this coming to an end only once he is thrust back into the classroom. Also much respect to the young Pixie Stix for his discipline in posting multiple times a week for the last few months.. Glad to see a young man step up in such a way.. So here is the meltdown..

    warmarama20IC

    Cherry pickers, Torso twist, Toe touches, Butt kicks, SSH and lap around the trailhead.

    The Millennial (Check the Lexicon)

    R1: Merkins/Chill cut til each group reach there 100 reps.
    R2: Air squats/Chill Cut

    R3: Mountain climbers/Al Gore

    R4: Carolina dry docks/Al Gore

    R5: Sister Mary Katherine/Leg lifts

    R6: Big Boy sit-ups/Leg lifts

    R7: Donkey kick offs/Flutter kicks

    R8: Jump squats/Flutter kicks

    R9: Little Manny Crunches/Flutter kicks

    R10: Burpees with only Bushwacker and Pixie Stix completing as time expired.. Great pace gentlemen..

    With guys needing to bail quickly, we sped through namarama, countarama and COT..

    YHC closed out for the day!!!

    Appreciate you men posting and keeping me accountable 👍🏼👊🏼✌🏼 Till the next Gloom!!

  • Murph: The Chill-mode Edition

    Yes, maybe it was a bit cruel to spring a Murph on the Marsh crew on a Monday morning.  I figured I’d get a, “Oh hell no,” from Cowbell.  And a, “Yeah, that’s great, thanks Steve.  After I’ve done 120 frickin’ ISI squats,” from Jose.  And a lot of eye rolling from the Wacker.  But c’mon, taken at slightly less intense pace (apologies Tank), the Murph is really not as bad as it sounds.  

    So we started with some warmorama just to give Cowbell some time to navigate around the deep and dangerous ditches surrounding the Marsh. Then ran the first mile down to the lake and back at a leisurely “warm up” pace, loosening us up for 20 sets of 5 pull-ups / 10 merkins / 15 squats.  We did it together, waiting after each set before starting the next, and I think the pax would agree, it really wasn’t so bad.  T-claps to Pixie Stick, who did great in his first (near-complete) Murph.  

    Another leisurely mile run to the lake and back, some flutters, and we were done.  Countdown, nameorama, and Jose offered up a powerful prayer to close it out, with intentions for Goose’s soon-to-be born baby, Akbar’s travel to the Smokey Mountains, and some healing for our divided nation.

    Thank you for the opportunity to get stronger and better alongside such good men.  I truly appreciate it.

  • Cloudy With A Chance of Unitards

    It’s been threatening rain all week.  And the forecast for Thursday evening’s F2 beatdown was no different, with a 60-70% chance as of that morning.  YHC seriously envisioned 10k and I sitting under the gazebo drinking alone (he his bud light tallboys, me my overpriced hipster beer), while 10k grumbled about the sunset and my beer.  And while that vision partially came true – with the added bonus of a “only-in-Hollywood” rainbow overhead – we were spared the actual rain and a decent size group posted.

    YHC had planned for no warmorama, since time was short, but as BBQ was dealing with securing his bike (he rode from Covington! 👏👏👏), we knocked out some SSH’s before jumping into 20x burpees OYO.

    Next up, a Lazy Dora.  Same as the usual Dora (100 merks, 200 squats, 200 LBC’s), but instead of running between sets, the alternating partner would hold a static pose until it was his turn.  So plank for 10x merkins, Al Gore for 20x squats, and 6” hold for 30x LBC’s.  Cumulative goals were reached pretty quickly, and we moved over to the seawall for some leg work.

    20x jump squats, lunge walk to sidewalk, 20x monkey humpers IC

    20x Bulgarians IC (10 ea.), lunge walk, 20x Apollo Ohno’s

    20x calf raises IC (balancing on the edge of the seawall, which was more difficult than you might think), lunge walk, 20x Sister Mary’s.

    Finally, back to the wall for shoulders: 15x freak nasties IC, 5x derkins IC.  Rinse and repeat with 10x freaks IC / 10x derks IC.  Then 5x freaks IC / 15x derkins IC.

    Around this time we had an In Time flyby, with his cross country team in tow, and we then circled up for an abbreviated Mary of heels to heaven and leg raises, both x15 IC.  

    Upon completion, the guys noticed a rather large and somewhat magical rainbow stretched across the lakefront sky.  Turbo joked that all we needed now was a unicorn and, lo and behold, the hero we both deserved and needed materialized: Amnesia, donning, that’s right, a unitard.  (At least, according to Jose that is the official name of said bodysuit.  The differences between a unitard and a leotard and a bodysuit is a mystery to me, and one I’m not willing to google.)

    COT, prayed out by Akbar, and we all headed to the Gazebo joined by Cowbell, Tank, and Tank’s son (a soon-to-be named F3 brother).  Good beer, good company, and a good sunset – what more could you ask for?  Great time out there with you guys, thanks for posting and thanks for the opportunity to lead!  

    *rainbow and unitard not captured on film due to Cowbell’s usual tardiness

  • F3 brings out the best in me

    Bushwacker said “if you build it, they will come”. I needed an ao during the week that I could attend once work started again. So with the guidance of my F3 brothers, a Friday beat down was born. It had a theme, F3 brings out the best in me, I’m bringing out some of the best F3. Okay the thang:

    10 side straddle hops ic, had to stop and laugh when Tanked up commented on my flowing locks…asked about my conditioning products and techniques…

    10 toe touches ic

    10 cherry pickers ic

    10 torso twists, 10 self love ( brought to you for ackbar)

    5 burpees on your own

    Mosey to the school board building with shooter by my side up in front. I started reminiscing of all my runs where he always came back for me, never have I finished a run alone. Like I said, F3 brings the best out of us.

    Merican circle, 3 rounds of regular Mexicans, followed by 2 rounds of clap pushups (inspired by cowbell) followed by 2 rounds of one armed pushups (inspired by Zoolander).

    Mosey to the courthouse for some Dora (inspired by TurboTax) 100 merican, 200 squats, 300 lbcs. Partner 1 climbed the handrails up the courthouse, while partner 2 did the exercise.

    Mosey back to the top of the garage for one round of monkey lunges.

    Then 4 corners, 7 burpees, 14 merkins, 21 leg lifts, 28 squats

    Cot, shooter prayed us out

    Then we named the new ao: the a1c

    It’s an honor to lead this morning, getting out of my comfort zone. Thank you my brothers for the support. I love you guys. SYITG

  • Flip and Roll!!

    Rolled up to Jose10k, Band Camp and Russo waiting to get in the pre miler. Pre-thangers quickly doubled and we moseyed our usual destination to get things going. Arrived back at the AO to a swarm of men awaiting the beatdown, each Wednesday of the last few months has proved to be well attended with numbers usually surpassing 15 plus and today proved no different. YHC has great anticipation of what next week will provide as the young “Pope” has committed to his VQ.. Look forward to attending that one and encourage all to post in support of this great young leader.. Well knowing all the awesome coupon options around Covington, Q decided to pair a few for this morning’s beatdown. So let’s Flip and Roll gentlemen..

    warmup

    10IC Toe touches, Torso twist, Arm Circles and Cherry Pickers

    20IC SSH, Mummy Kicks, Imperial walkers

    thang

    Pax selected 9 cylinder blocks from behind the trailhead office and proceeded around the block to our parking lot with our 2 Flipping tires. Pax broke into two groups. YHC called named exercise for one group which would be completed while the other group would work with the tires.

    First set:

    Group 1 did block extender squats while group 2 flipped the tires about 30yards down and back alternating back and forth with both tires. Flapjack

    Second set:

    Group 1 did curls while group 2 rolled the tires down alternating with 2 men at the other end working in some core. Flapjack

    Third set:

    Group 1 Tri-extensions while group 2 did 2 min intervals of tire flips back and forth across from each other.

    Fourth set:

    Group 1 Chest press while group 2 rolled and bounced the tires off a local establishment wall, which hopefully was not occupied because if so the other side of that wall may have sounded like it was coming down with the impact. YHC quickly saw the destructive side of Jose 10k on this one as he thrust the tire over the railroad footing returning as if he was trying to destroy and rollover Zoolander like a locomotive.. 😬😬

    Fifth and final set:

    Group 1 Kettle block swings with multiple versions thanks to Bean for the alternating arms on this one. Group 2 individually flipped the tires 30 yards each way back and forth as their teams did Mountain climbers and leg raises respectively on each end..

    Ending with 3 mins we recovered as we walked back to the AO and returned our coupons..

    Count, name and COT

    Reminded the PAX of some F2 tomorrow by the Barley oak and the new AO kickoff on Friday at the top of the parking garage.

    Much thanks to Bart for praying us out into the Gloom.. Always enjoy the glooms with you men!!

    Great job men hope you got your 💰💰 worth 🤑🤑..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Band camps vq!

    It was a hot and humid morning. The sun began to rise, and the smell of greatness filled the air ( maybe it was the garbage truck that was passing by). A 13 year old stepped out of the car, nervous, but ready to lead. He started off with side straddle hops ic, confidence in his counting. Arm circles, air presses, windmills followed. Again, confidence could be heard in his voice. We moseyed to Noah’s ark for some Dora. 100 merits, 200 squats, 300 lbcs while partner 2 ran the ark. Little did we know that this sick little man was just warming up. We then lined up on the wall for 11s. Freaknastys folllowed by a lunge walk to the street, then burpees followed by bear crawls back to the wall. Shooter, Jose, and Russo were sweating buckets from this beat down. (However, they would sweat that much just sitting there fishing, but that’s besides the point) The young lad smiled as we were gasping for air, grunting in displeasure. He was happy, but realized quickly that there was time left, and he had finished his list. We moseyed back to the flag, and got a series of on the spot exercises. No rhyme or reason to them. The young man was tired, but relieved the workout was over. He led a group of men who’s average age was 3 times his own. That is F3! COT, and prayers after,

  • Again? Why do we keep farting?

    While searching for Fartlek’s in prep for the Scramble a few weeks ago, YHC discovered another type of interval that sounded like fun. It would also give us a baseline to track our progression over the year.

    Today we did the Marine Core Officers Candidate School Fartlek, which is done in preparation for the OCS physical training test. Marines consider physical fitness as an indispensable aspect of Leadership, as does F3.

    From the QSource:

    Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity, and Faith is his Right relationship with his creator, the SkyQ .

    The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

    Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

    So YHC pulled up with a mission, a timer, and a pink clip board provided by my daughter – ready to put us to the test. Joined by 4 men and 1 small man, we hit the ground running. Which is not what anyone wanted to do after Speedy’s half marathon beatdown Saturday. I think next time we’ll do this on a Wednesday to allow for more recovery.

    Warmorama: 2 minute run to Monroe Street and back. SSH, Mountain Climbers x 25, arm circles front and back, Torso Twist x 10

    Thang

    • 30 Second AMRAP Merkins, 1 minute run
    • 30 Second AMRAP LBC’s, 1 minute run
    • Star Jumps x 25
    • Max Pullups
    • Burpees x 25
    • Lunges, 25 per side
    • Max Freak Nasties
    • 30 Second AMRAP Big Boy Situps
    • Max Squats
    • Max Merkin
    • Max Plank

    The live OCS test includes running a mile in between each exercise station. YHC could tell time would not allow, so we cut out the runs in between. No one minded.

    We were pretty even on AMRAPS and Max outs until we got to squats – where Bushwacker and Jose 10k blew us out. Below are the numbers.

    ExerciseAkbarWaterpikPixie StickShooterBushwackerJose- 10k
    AMRAP Merkin 332735353735
    AMRAP LBC 8070637995104
    Max Pullups 89109154
    Max Freak Nasty 355060428362
    AMRAP Big Boy Situps302529273136
    Max Squats 601255970152202
    Max Merkin 233246415142
    Plank1:492:252:102:143:202:05

    Announcements

    F2 Thursday at Lakefront this Thursday, Jose 10k leading new AO Friday at the top of the parking lot by the Courthouse in Covington

    COT

    Thanks for those who serve our country – this was only a sampling of the OCS Physical Fitness test, and representing only one branch of our Military. Prayers for safety for those who protect us, asking for opportunities to lead and influence others for good this week.

    Thank you for the opportunity to lead.

    ‘Til Next Gloom,

    Akbar

  • Uptown Wins 2020 Gnarly Nutria!

    Nutria – An Animal You Will Be Seeing More Of

    Winners usually write history but, in this case, you’re going to have to hear it from a loser. The 2020 Gnarly Nutria was epic. Torrential rains, flooding streets, Uptown ringers and police park patrols all contributed to an outstanding event. So without further adieu, here are your 2020 results (confirmed by a team of Swiss accountants no less):

    Uptown-Winner with 828 points

    World-1st Loser with 517 points

    Northshore-2nd Loser with 463

    But hey, who’s kidding who, we’re all winners right?

    And individual results:

    1. LuluLemon (FNG), Uptown, 60 points
    2. In Time, NS, 59 points
    3. Ocho, Uptown, 58 points
    4. Cowbell, NS, 57 points
    5. Bieber, Uptown, 56 points
    6. I Love You Man, Uptown, 55 points
    7. Sphinxter, Uptown, 54 points
    8. Steve, NS, 53 points
    9. Nip Tuck, Uptown, 52 points
    10. Waterpik, NS, 51 points
    11. Catfish, World, 50 points
    12. Chaser (FNG), World, 49 points
    13. TankedUp!, NS, 48 points
    14. Tubs, World, 47 points
    15. El Wire, Uptown, 46 points
    16. Gump, Uptown, 45 points
    17. Bushwacker, NS, 44 points
    18. Mariah, Uptown, 43 points
    19. Three Way, Uptown, 42 points
    20. The Hammer, NS, 41 points
    21. Shorty, World, 40 points
    22. Quarterpipe, Uptown, 39 points
    23. Rev Sox, World, 38 points
    24. Right Cheek, World, 37 points
    25. Tua, World, 36 points
    26. Belloq, World, 35 points
    27. Tinkles, Uptown, 34 points
    28. JAX, World, 33 points
    29. Bones, Uptown, 32 points
    30. Roots, Uptown, 31 points
    31. Moana, Uptown, 30 points
    32. Fez, World, 29 points
    33. Grover, NS, 28 points
    34. Shooter, NS, 27 points
    35. Angie’s List, Uptown, 26 points
    36. Rev It, Uptown, 25 points
    37. Mick, NS, 24 points
    38. Bongo, World, 23 points
    39. Pop A Lock, Uptown, 22 points
    40. KI55, World, 21 points
    41. Tool, Uptown, 20 points
    42. STYX, World, 19 points
    43. Da Parish, World, 18 points
    44. Akbar, NS, 17 points
    45. Dry Socket (FNG), Uptown, 16 points
    46. Squeal, Uptown, 15 points
    47. Old Bay, Uptown, 14 points
    48. Vagabond, World, 13 points
    49. Hot Pants, Uptown, 12 points
    50. CHIPS, World, 11 points
    51. Pelican, NS, 10 points
    52. War Eagle, World, 9 points
    53. Quickbooks, World, 8 points
    54. Moby Dick, NS, 2 points
    55. Amnesia, NS, 1 point
    56. Baby Yoda, NS, 1 point
    57. Jingle Vader, Uptown, 1 point
    58. Kenner Brah, World, 1 point

    Ruckers: Baywatch, Boo-Boo, Fracsac, Gabrielle, Heisenberg, and Triple Shift

    Thanks to all the PAX who posted in the rain.

    Good luck and prayers to RY (and his surgeon Bones) for a successful procedure and speedy recovery.

    Hope to see you all on the Northshore in January for the Krazy Ivan!

  • Round Robin

    4 PAX gathered on another hot, humid, gloomy morning with a notable person missing, the Q. Could be part my fault, I did tell Cowbell I’d remind him Sunday – but he reassured me he had it on the calendar.

    We pressed on nonetheless, with a round robin working the full body.

    Warm Up: SSH, Arm Circles (front/back), good mornings, self love, windmills

    Round 1: Waterpik

    Short mosey to the playground for 3 sets of 5 pull ups & 10 Merkins, 1 set of calf raises X 10, then 3 sets of 10 hanging leg raises and 15 squats

    Round 2: Jose 10k

    4 corners. 15 Merkins, 20 Squats, 25 LBC’s on each corner with a run in between.

    It seemed like forever, and everyone kept asking what time it was except Pixie Stick. 5:39am, 20 minutes left

    Round 3: Akbar

    Continue with 4 corners. 10 Diamond Merkins, 15 Carolina Dry Docks, 20 Bobby Hurleys

    Mary: Clean up the park

    Announcements: Gnarly Nutria Wednesday, new workout @ top of the parking garage in Covington starts a week from Friday

    Count, name, prayer