F3 New Orleans

Category: Northshore

  • Who Farted? We all did

    It was another hot and muggy one this gloom, but a good turnout with 10 guys ready to sweat it out – including a surprise appearance from Garfield. YHC liked Shooters idea to mix in intervals, and having learned that containing the PAX was not ideal  – went with the Landmark Fartlek.

    Warm Up x10 IC: SSH, Self Love, High Knees, Toe Touches, Torso Twists

    THANG

    Slow jog to starting point at Villere Street.

    Sprint 1 street, modest pace for the next 2 streets, rinse and repeat to Marigny and return.

    PAX stayed together for the first few legs with some mumble-chatter, then the thoroughbreds bolted. We all split into our respective groups and pushed on back to the flag

    With 15 minutes remaining, and intense soreness from Moby’s tire and chain beatdown – we took a 5 minute breather and finished up with core. Hello Dolly, leg raises, Rosalita, and LBC’s x 10 IC.

    Zoolander gave us a demonstration of the Pistol Squat as we pondered how to obtain Amnesia-like quads.

    Announcements | COT:  Gnarly Nutria in 2 weeks, Praises from Shooter, YHC prayed us out with thanksgiving and protection.

    Thanks for letting me lead

    Till next gloom – Akbar

  • By The Numbers

    It was supposed to be a Cowbell beatdown. YHC brought gloves, as I imagined it’d likely be something tough… maybe a lazy Dora… maybe a merkin ladder as a warm-up. One of those beatdowns that’s a constant push, no 10 counts, pouring Shooter-eque sweat in the first 5 minutes. No mercy, as the sensei of Cobra Kai might say.

    And to be fair, we waited for the Bell and even gave him his standard 5 minute grace period.

    Knowing that he sorta does his own warmup anyway, YHC took the Q and we started with the usual (good mornings, arm circles, SSH, IWs, WMs, etc.), expecting the truck to pull in at any moment. But with warmorama options fully exhausted and no Cowbell in sight, it was time to roll. After all, Pik and Pixie traveled to the AO on foot this morning (t-claps!) and would need to wrap it up quickly to get back.

    First up, mosey to the Marsh for some…

    30’s: 25 t-merkins / 5 hanging knee tucks on the pull up bars. 20/10, 15/15, etc. Next up, some…

    10’s: 9 pull ups / 1 big boy sit-up. 8/2, etc.

    YHC is not a quick thinker to begin with, and this becomes even more true at 0515, so we kept it simple and stuck with the number theme. Back to the trailhead for a true set of …

    11’s: 10 Freddie Mercs (4-count) / 1 Sister Mary K (2 count), with a bunny hop up the stairs because, yeah, that’s what I’ve been into lately.

    Finished up with some Mary: Putins, leg raises, crunchy frogs, LBC’s, and 10x burpees OYO.

    Nameorama and Goose prayed us out. Thanks guys for pushing and letting me lead on this gloriously hot and humid morning!

  • Stairs? Elevators? Nah Escalator!!

    https://youtu.be/GnC1YyBCTMs

    While the only water that would be had on this Monday at the Marsh would be experienced in perspiration. This was proven as well when Zoolander attempted to grab a swig from the water fountain to no avail. The city apparently feels the basketball court can open, but bring your own hydration because the fountain is still closed, however one may have a chance in the bathroom under the faucet..

    Nice to see newer guys in Bird and Cobra posting to an AO often only consisting of Waterpik, Steve and Bushwacker.. It is great to see these newer men of F3 posting at different AOs and bringing their energy and vigor to start the week..

    Warmup

    10IC Arm circles, Cherry pickers, Air presses, Toe Touches, Grass grabbers, Windmills closing with Happy Jacks..

    Thang (Escalator)

    Floor 1

    10 pull-ups, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges.

    Run to Woodlake school and back..

    Floor 2

    10 pull-ups, 20 Eight count body builders, 30 Hand release Merkins, 40 Jump Squats, 50 Sister Mary Katherines.

    Run to Woodlake school and back.

    Floor 3

    10 pull-ups, 20 Groiners, 30 Shoulder taps, 40 Big boy sit-ups, 50 Flutter kicks.

    Run to Woodlake school and back..

    T 👏🏼 to all the men for putting in the work and taking the opportunity to pickup the remains of a weekend at the park. Still puzzles YHC why revelers still see it proper to leave their trash scattered amongst are beautiful grounds when a trash can is within reach 🤔🤯..

    Thanks for the post men, 👊🏼👍🏼✌🏼till the next Gloom!!

  • “Oh Wacker Sir Wacker where art thy Wacker!”

    Well, 6 PAX circled in anticipation of the Wacker’s arrival. As the clock ⏰ struck 0515 site Q present took charge of the helm. Brief warmup all IC 15 Toe touches, Grass grabber, Windmills, Scorpion kicks, reverse dying cockroach (actually Superman or something of similar comparison), Torso twist, Cherry pickers and 15 OYO squats.

    Started our Mosey with Zoolander asking about intervals and with no plan of a repeat from the week before YHC started thinking of Steve and his days previous ascend at the Courthouse. So Q decided the PAX would complete exercises at each passing of Monroe/Massena. Anticipating 4 rounds YHC and the PAX could only pull off 3 rounds.

    R1 15 of each Merkins, Big boy sit-ups, jump squats, R2 20 R/R, R3 25 R/R. With time running short PAX arrived back 3 min late for a quick count, COT with Speedy who graciously prayed us out..

    👊🏼👍🏼✌🏼 Till the next Gloom

  • It was in the cards

    YHC was amazed as the circle kept growing larger and larger this past Saturday as we gathered for what may have been a modern record 31 PAX at the mothership (hopefully soon to be broken).

    The youth movement continued, as we welcomed back Sparky who was joined by his 2.0, an FNG.

    PAX warmup included SSHs (Cadence of 20), Cherry Pickers (20), Imperial Walkers (20), Seal Jacks (20), Arm Circles, and High Knees (20).

    After YHC confirmed he did indeed know East from West (thanks Pik!), PAX moseyed to Rip’s for 8 minutes of alternating rounds 20 Calf Raises and 20 Rocky Balboas, with a trip up and down Rips’ steps sandwiched in between.

    Moving over to the general vicinity of Noah’s Ark, PAX completed what YHC hopes will become his calling “card”: the deck of death! Breaking up into 4 groups, lady luck brought forth the following, depending on suit:

    Pod1: Merkins, Suicide Squats, Six-inch drill, Donkey Kicks

    Pod 2: Burpees, Cooperhead Squats, Crunchy Frogs, Plank Jacks

    Pod 3: Peter Parkers, Sister Mary Catherines, Gas Pumps, Shoulder Taps

    Pod 4: Freak Nastys, Box Jumps, ‘Derkins, Flutter Kicks

    A couple wild cards were also thrown in for good measure, a quick mosey around the Ark, just to prove to Turbo that YHC LOVES running.

    T claps to those who led cadence in each of the groups, especially the 2.0s that have stepped up to keep the older generation motivated.

    Following a quick mosey back to base, PAX wrapped up with a COT and Name-O-Rama, including welcome to SparkPlug. YHC wrapped things up praying us out.

    Another thank you goes out to everyone coming out to sweat (maybe not as badly as me) and enjoy the fellowship. You all push me harder than I thought possible.

  • Chest, Legs,Core – Who Could Ask for More

    The rain was everywhere and nowhere, and much to Steve’s chagrin, we were covered at the Marsh, soon to be soaked only by our own sweat.

    THANG

    No warm-o-rama, no mary – just TABATA! Many thanks to Waterpik for the speaker which allowed us all to hear the random background tunes that were the soundtrack to an otherwise (typically?) quiet Marsh beatdown.

    Q followed a simple formula for exercise selection:chest, legs, core. Each cycle consisted of 4 30 second sets with a 10 second rest in between and a 30 second rest between each cycle.

    Merkins

    Squats

    LBCs

    Reach Merkins (reach out after each merkin, alternating arms)

    Slow Squats

    Flutter Kicks

    Diamond Merkins

    Jump Squats

    100s

    Dive Bomber Merkins

    Lunges

    E2K (alternating sides each set)

    Raise-Your-Hand Merkins (side plank w/arm up alternate sides each rep)

    Side Lunges

    Gas Pumps

    Due to YHC’s incredible math skills, there were 10 more exercises planned that the PAX weren’t able to get to on account of respecting the time!(lots of disappointed faces)

    Clerkins (clap merkin)

    Al Gore

    Putins

    Slow Merkin

    Monkey Humpers

    Leg Raises

    Derkins

    Calf Raises

    Heel Pulses

    Pull Ups

    There’s always next time, guys!

    COT

    Count/name/with a special intention from Akbar, Bird prayed us out

    Thank you for following the lead of a stranger at the marsh!

  • Sprints with Tabata voices.

    Well YHC learned this morning that you get what you pay for, and just because the voice is the same doesn’t mean the result will be. 10 PAX assembled at the Scramble this Gloom for our normal 5k. Q decided he would like to bring back a similar format offered up by Chewy awhile back. After being destroyed by Cowbell the previous day Q knew he would not be paying attention to any upper body on this day, with the exception of loosening up some of the soreness already being felt. When Zoolander says he is sore, than you know the previously delivered beatdown was torture. PAX warmup consisted of 10IC Torso twist, Toe touches, Windmills, Superman’s, Scorpion kicks Imperial Walkers and ATM circles..

    Instructions for the 5k Mosey a modest pace for 2:30 then sprint for 25 secs R/R the whole time.. Wanting to contain the PAX would prove impossible, Waterpik, Cowbell and Steve harnessed as long as they could but once we made the turn off they went.. Zoolander and Akbar kindly made sure Jose 10k didn’t take the wrong turn then caught up with the PAX at the pier for a brief moment till Zoolander unleashed on the final straightaway to catch the thoroughbreds out front.. Goose graciously accompanied the Q while Speedy and Pixie Stixs respectably paced the majority of the way and finished strong..

    With time remaining YHC decided to focus on core for the rest.

    20IC 100s, Freddie Mercury’s, Little Manny Crunches and finished with a repeat of 100s..

    T 👏🏼 to Jose 10k and the dedication to go out of his way to not only pickup Speedy but also to journey further South to post with his F3 Mandeville brethren.

    Now I did hear some mumble chatter about how it would be nice to have an AO close to ones area..

    Suggestion:

    Also T 👏🏼 to our young leaders in Pixie Sticks and Speedy for being disciplined to post on such early Glooms.

    Thanks to Waterpik for leading us out in 🙏🏼!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • “Mama said there’d be days like this!”

    Well 9 PAX converged on Grandmas House on this Tuesday Gloom. YHC was running on Cowbell time due to an episode with his garage breaking in retracting mode, so I quickly scrambled looking for the wife’s keys to remove her vehicle in case she awoke and tried to head to the local Starbucks. Well “Mama said there’d be days like this!” Arriving at the trailhead T 👏🏼 Cowbell leading the PAX to 25 IC SSH to begin until the Q finished tying his shoes.. Assumed the warmup with 15IC Arm circles, Cherry pickers, Arm presses, Imperial walkers, Hillbillies and finished with 25IC Mummy kicks…

    Started our journey to the tunnel too partake in what the Exicon calls “Bridge over the Nest” but today’s would be named “Tunnel under Florida street” after further consideration. Consists of partnering up P1 does exercises of 10 Squats, Merkins, LBCs while P2 Bear crawls once complete P1 picks up P2 Bear crawls and proceeds as we go from one side to the other. As Forest Gump says “well I have come this far, so I turned around and kept runnin” probably not correct on that one but if the Hammer is reading this feel free to correct. PAX r/r total of 4 rounds. Moseyed back to the trailhead where the Q called out Aiken legs which was actually Leg Wrecker in the Exicon. Consists of 2 groups one holds Al Gore while other Squats and leg lunges 20 yards or so then flapjack takes place and we continue for 2 rounds.

    Closed with Jose 10k leading the PAX with the most recent core ISI of 10IC Dr “Ws”, nice job on that count. Followed by 10IC Lil Manny crunches and we can’t forget of course Cowbells Crunchy Frogs 10IC..

    T 👏🏼 For Chewy making his return and to all the PAX supporting the Q on this Tuesday..

    Count off, Intentions lifted up for some of the men, COT as the YHC prayed us to closeout..

    Always enjoy starting the day with a workout and the rewards of F3 fellowship men!!

    👍🏼👊🏼✌🏼 Till the next Gloom!

    Shooter

  • A Pictogram is Worth a Thousand Words

    *Stick figures not to scale, rep counts lost in the haze of the last few weeks.

  • Hip old granny, who can hip-hop, bebop, dance til you drop…

    Alright, aside from some bunny hops up the stairs, this was a fairly laid back beatdown at Granny’s House.  Almost enjoyable one might say.  In retrospect, it was as if YHC knew that Bean would bring the pain the next morning and that Cowbell’s 1 mile time trial would bring back memories of last year’s Nutria.  So we pushed, but also had enough running breaks that we could chat between sets.

    Warmup: windmills, toe touches, IW’s, SSH’s, arm circles, etc.  All IC, at or around 20x.

    First up, a set of 11’s on the Stairs:

    Merks at bottom, the aforementioned bunny hops up to the top of the stairs, then squats up top.

    Next up, the Dirty McDeuce over at the Stage: Three exercises at x12 reps each, 4 rounds total.

    Round 1:

    • Diamonds
    • Jump Squats
    • LBC’s

    Round 2:

    • Wide armed
    • Lunges
    • Leg Raises

    Round 3:

    • T-merks
    • Groiners
    • Crunchy Frogs

    Round 4:

    • Burpees
    • Monkey Humpers
    • Hammers

    And the finale, a few races down the corridor where the winner chooses both the next exercise as well as the method of racing back.

    A sprint first, which Goose won easily and chose LBC’s x12 IC.  Then he picked broad jumps for the race back.  

    YHC was close, but Cowbell pulled off the win on this one.  We did some (?) crunchy frogs and then he chose a backwards shuffle as the next race. 

    Obviously his strength because he won that one as well (even though Goose put up a good fight) and called of penguins x12 IC as the final exercise.  Time up, COT with Akbar praying us out.

    Thank you men for the push and for the chance to lead!