F3 New Orleans

Category: Northshore

  • Smile for the Camera

    YHC decided that today would be the perfect opportunity to try out his new action camera. Perhaps this could be a new feature for the F3 website. Perhaps with Steve’s editing prowess the PAX of the Northshore could be a You Tube sensation! Perhaps YHC should have made sure the battery was fully charged.

    PRE THANG

    A solid crew ran the out-n-back 2 mile route to get the morning started with good rhythm.

    WARMORAMA

    A brief, but full-body-appropriate warm up consisting of:

    Goofballs

    Cherry Pickers

    Torso Twists

    High Knees

    Fire Hydrants

    Scorpion Kicks

    THANG

    Starting at the south end of Marigny, the PAX did x10 Burpees OYO then ran north to the next corner, planking to wait for the 6. Then x10 Burpees and x20 Squats – run north again. x10 Burpees, x20 Squats, x30 Putins. And so you see the pattern forming: x10 chest , x20 legs, x30 core north to the trace, over to Lamarque, and again southbound. Merkins/Lunges/Crunchy Frogs, T Merkins/Apollo OHnos/Flutter Kicks, Diamond Merkins/Copper Head Squats/100s, Partner Clap Merkins/Step Ups/Extended Plank

    Back at the flag, Q more broadly introduced the Motivator – a single count, decreasing, arm-level descending exercise that is sure to take you on a ride on the “pain train” (a la Akbar). Starting at 10 for each arm level, counting down to 1 with no rest. I can’t wait to hear about the cornucopia of calf soreness plaguing the PAX over the next day or 2.

    MARY

    LMCs (lil MANNY crunches)

    Freddy Mercurys

    E2K

    Banana/Superman

    To include Cowbell the 10mile man , who wandered up like a glowing beacon in the gloom, we wrapped up with a Circle Burp with SSH

    COT

    Count/Name

    Grundy’s Nightmare AFTER Christmas tomorrow at 1pm?

    Mick prayed us out.

    Thanks for coming out to join the communal casualties of the Saturday morning Lakefront beatdown, and for pushing yourselves under my humble leadership. Until next time…

    SYITG

    Author’s note: I apologize if I missed anyone. YHC is used to weekday PAX;)

  • Chatter in the rain…

    Brief warmup 10IC Windmills, Toe Touches, Good mornings OYO 10 squats.. Time to start running with hopes of missing the rain.. Well we were good till about 20 mins in before our first monsoon of sorts. We turned up a side street to get some cover, however once we made it to Florida that’s when the buckets of water from above and below hit us.. Finished at the AO with 4.22 miles logged as Waterpik took us out with COT…

    Thanks for posting and staying the course through the tough weather this morning PAX..

    Till the next Gloom 👍🏻👊🏻✌🏻!!!

  • Not accepting coupons anymore!

    With intentions of some strength training, followed by some Restorative Chewy actions. YHC had to call an audible like Mahommes and the Chiefs did in the 4th quarter of the Super Bowl.. Thankfully the Wacker was there with the Dice of Doom!!

    warmup

    All IC 10. Good mornings, Windmills, Arm circles, Cherry pickers, Arm Circles, Air presses, Arm Circles, SSH and Butt kicks.

    Thang

    Play ground for 5 rounds of 5 pull-ups, 10 Merkins and 20 Little Manny crunches.. Walked around behind the commodes to realize we had been trumped by the city of Mandeville cleaning up our cylinder blocks.. Audible called at this point for the Dice of Doom. Took turns rolling around the PAX with YHC starting us with 20 SSHx4 count, followed by Akbar with a double down roll repeat, Hammer putting the 🔨 down with a 50 count on Jump squats, Waterpik with 25 Putin’s x2 and closed with Wackers wacky 50 x4 SSH. Forgot to mention Bear crawls between each sideline to sideline. Circled back at center court for plank holds while each PAX alternated completing 10 Merkins round 1 and closed with 5 Merkins round 2..

    Q needing some attention to stretches finished the PAX with 10 mins of Chewy’s favorite Restorative 🧘‍♂️🧘‍♂️..

    Count, announce and Akbar closed the COT!!

    Thanks for posting men and till the next Gloom 👍🏻👊🏻✌🏻!!

  • 6.2 and more

    The boys joined up this morning for a cool run. Temps were cold but it did not take long to warm up. Clocking the distance will help with the RRR. Shooter prayed the group out where we then moved to coffee, water and deep discussion.

    See you next week.

  • Nolan Richardson modified +35 lbs!!

    With rain in the forecast YHC planned the beatdown in the parking garage across from the Justice center.. After searching the Lexicon for workouts that would take up the full 45min beatdown, Q arrived on the Nolan Richardson. Knowing the Gipper crew loves using coupons from weeks past I decided to incorporate our cylinder blocks stored behind the trailhead.. With no time to waste let’s begin.

    warmup (brief)

    20IC SSH, 10IC Windmills, 20Butt kicks, 10IC Toe touches.

    thang

    Gathered our coupons and moseyed to the garage. Upon arrival Q desperately tried to dispatch the instructions only to have interruptions occurring from our mumble chatter correspondent sir Bushwacker 🤫🤫.. PAX partnered up with coupon in front and got to work. We cut the reps in half 75/150/75/150/75/150/75 all cumulative count. Consisted of Burpees, Squats, Big Boys,Kettle Swings, Merkins, Mountain Climbers and Imperial Walkers.

    P1 did reps while P2 backpedalled 50 yards completed a Bobby Hurley and Sprint at first back quickly modified to mosey back picking up count..

    👏🏻👏🏻 to Bart for making his 2nd post even after posting to Beans intense rep count tear down on Saturday.. Glad to have you part of the Gipper crew!!

    After returning taxed with our coupons, we circled up for count and announce.
    Maverick took us out with COT!!

    Much appreciated to you men for following my lead!!

    ✌🏻👍🏻👊🏻 till the next Gloom!!

  • Double down or split the 8s?

    Maybe the Q should have thought this one out a little more.. Arrived to the Scramble with light numbers expected. However this Gloom would produce a first timer at the Scramble, welcome Goose! Lacking 2 regulars (Wacker and Cowbell) the PAX enjoyed a moderate pace beating the rain drops..

    warmup

    All IC10 Good mornings, Imperial Walkers, Torso twist, Scorpion kicks, Superman, High knees and Butt kicks..

    Moseyed our traditional route with a 9 min pace returning to the AO with some “Black Jack” planned..

    Well the PAX started in with Burpees and Jump Squats.. 1-20, 2-19, 3-18, etc. etc. etc.

    Hammer quickly multiplied the numbers and stated the PAX would have completed well over 200 reps of each. However, the time paused the PAX at the number 8 which if given in a game of “Black Jack” in pairs would prove to be a great split hand so presumably we will pickup this hand in the future..

    Appreciate the post men and thanks to Waterpik for closeout in prayer!!

    👍🏻👊🏻✌🏻 Till the next Gloom!!

  • Three Robins share the Q

    With no one on the Q sheet for Grandmas house, 3 PAX posted on this chilly 35 degree morning. I guess these 3 Robins didn’t fly further enough south to escape the temptations of getting in some work on this gloom..

    warmup (Shooter)

    20IC SSH, 10IC Toe touches, 20IC Imperial Walkers, 10IC Good mornings and 20IC Cherry 🍒 pickers.. Mosey around the block past the Treen center returning to the Trailhead..

    Shooter:

    Wilt Chamberlains consisting of 100 LBCs sprint 100yds, 100 Lunges sprint 100yds, 100 Flutter kicks sprint 100yds, 100 Squats sprint 100yds. Another loop around. “Yul Burnin” consisting of 7 Variations of Merkins 7 reps each without pause. (Merkin, staggered left/right arm forward, Wide, Diamond, Neil Diamond thrusts (👏🏻Hammer) and Merkin.

    Pelican:

    Sprint Up/down steps 10x followed by 20 Freak Nasties…

    Sprint Up/down steps 5x followed by 15 Derkins…

    Sprint Up/down steps 2x followed by 10 box jumps…

    Gassed at this point 🥵🥵!!

    Goose:

    Closed with Rock, scissor, paper Burpee to 10x.. Pelican proved to be the mind reader on this one, watching Goose and Shooter perform most reps majority of the time. However, being the true team player Pelican voluntarily joined in on a few rounds including the final..

    Goose closed the PAX out with COT!!

    Appreciate the post men, knowing without your commitment to post this guy would not have worked that hard..

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • A Measly Two Blocks

    It wasn’t particularly gloomy this morning (instead it was crisp, bright and clear). But it was pretty darn cold, at least compared to the warm winter we’ve had thus far. Given the conditions, it might’ve been a wise idea to make the trip down to the lake and witness the rare, clear night sky. But YHC is not, in fact, a wise man, so instead we opted for a simple trip around the Marsh, x2.

    YHC has gotten into the bad habit of trying to lose the always-fashionably-late Cowbell during the warmorama. So after a quick set of SSH, we took the warmup on the road. A short mosey down Lamarque and we heard a car behind us, accompanied by flashing lights. Then we heard some loud grumbling and realized it was actually the Wacker of Bushes that we had left behind.

    After some hustling, he caught the group at our first cross street, just in time for the first of 3 warmup stations: Seal Jacks, toe touches, and high knees. Mosey to the next street for: torso twists, windmills, butt kicks. And onward to the final intersection for: squats, imperial walkers, and x10 merkins OYO.

    Back to the start the make the trip once more, but this time:

    • Bear crawl to first cross street, then shoulder taps x40 IC.
    • Lunge walk to next street, big boy sit-ups x40.
    • Broad Jump/Bunny Hops to next street, T – Merkins x40. (ouch!)
    • Mosey to final cross street, 180º jump squats, x40.

    Each block is about 200 yards, so this one took a bit off the clock. But the simplicity of the routine made it a good time to catch up with the guys: talk about the Ivan, talk about our weekends, talk about the new neighbors on Lamarque who, unbeknownst to us, have been watching us each Monday morning, fondly referring to us as, “those crazy guys.” We saved the 180º jump squats specifically for their intersection to further our reputation. (Yes, of course I had considered monkey humpers, but then thought that it was a) too obvious, and that b) by the way the refer to us, they had likely already witnessed that one.)

    Next up we quickly hit the pull-up bars for x15, then the benches for x20 freaks (IC), before settling back in center court for some Mary (Putins, Freddie’s, and Leg Raises, x20 IC).

    COT with Pik praying us out. I’m incredibly thankful for the beautiful weather this morning, and for you three men who reliably post each week.

  • Krazy Ivan III

    Well, it may not have been how EiEi originally imagined it, but on this January night the weather couldn’t have been much better, especially considering the threat of torrential rain from the west. The PAX began to gather after sun set as the electricity of the evening’s main event began to spark and hum along the lake front in Old Mandeville. Brethren from the southern reaches were welcomed with open arms as old friends reunited and new friendships were soon to be forged in sweat, adrenaline and beer.

    With a large contingent of The World slipping in under the wire, the tense anticipation simply could not have been any sharper. F3 fellows of all stripes were mulling about when, without warning, the score keeper’s cow bell (speaking of conspicuously absent) rang out in a clanging cacophony sending the runners off into the night.

    Now, every man ran his own race. Some took off faster than they oughta, while some found their rhythm and pace quickly. Some could’ve gone another mile, while some dropped to the earth at the finish line. Whether he completed 1, 2, or 3 laps, every man put the hay in the barn.

    Special recognition in the HEART category goes to SOGO, who, shortly before completing the 1st half of his 1st lap, caught a pot hole near the “horse-shoe playground” and suffered a severe ankle sprain. YHC, personally, would have called it then and there, thinking of the work week ahead, but this specimen of fortitude got his happy ass up and, not only finished his remaining 2.6 laps, but finished in 13th place!

    The Top 10 finishers were as follows:

    1. In Time

    2. Catfish

    3. The Hammer

    4. Speedy Gonzalez

    5. Bushwacker

    6. Beignet

    7. Steve

    8. Zoolander

    9. Belloq

    10. Brushburn

    With 60% of the top 10 finishers one might expect the Northshore (God’s Country) to have reclaimed the Freedom Hammer, but, alas, it was not to be this year. The dramatic announcement of the results by THE Manny sent shock waves through the reveling crowd, making disbelievers of both North shore and some South shore PAX alike. For the record, after two recounts, concessions were finally made with the the original tally of 366 to 288 verified.

    And so another year of trash talking and insidious photo bombing by the World’s hard-won spoils lies ahead. There’s still the summer time interlude of the trophy-less Gnarly Nutria to look forward to before we prime up the orchestra for the Krazy Ivan IV: Drago’s Revenge. Until then, thank you to everyone who showed up for some fun competition and fellowship. CSAUP stands for completely stupid and utterly pointless, but we who participate know that there’s nothing pointless to gathering, growing, and bonding; pushing ourselves and leading by example. Until next year…

    SYITG

  • 5 Years of F3?

    I should be in better shape by now. I haven’t been as intense as many of you, and I’ve definitely taken some chunks of time off, but I keep coming back. I come back because of you. Thanks for pushing me harder than I ever would have gone on my own.

    We did a workout that followed the evolution of what types of exercises were popular in each of the last five years (at least through the eyes of Maverick – maybe your experience was different).

    We kicked things off with a 2015 style warmup:

    Side straddle hops, imperial walkers, peter parkers, parker peters, and some arm circles.

    And then off to what I remember doing lots of in 2015: Animal Planet. Spider Crawl, Bear Crawl, Crab Walk, Backwords Bear Crawl.

    Then in 2016 running workouts with stations became popular:

    To re-live that we had four stations around Noah’s Arc. 1st: 5 burpees, 2nd: 20 merkins, 3rd: 30 squats, 4th: 40 LBCs. oh – and from this point forward anytime we heard “Sudden Change” shouted we all had to stop where we were and do 5 burpees. This happened several times during the workout. A pax popularized this in 2016 but it hasn’t been much since.

    In 2017 I remember partner exercises being in vogue:

    So we did a partner carry, leg throws, swap, repeat. Then a wheelbarrow with our partner, leg throws, etc..

    In 2018, I moved to the Northshore and remember several rounds of Tabata. I might have brought a few of those. Quick modified Tabata with high knees, butt kicks, flutter kicks, and mountain climbers.

    In 2019 games became popular. These have been some of my favorite workouts. We brought back a game played on the southshore one crazy morning in 2016 which was ultimate frisbee but the catch was we could only move by bear crawl. Ugh. We used a football and only got to do a couple of drives because of time.

    That brings us to 2020. Who knows what new exercises we’ll be doing this year, but we’re off to a good start. We did partner merkins. Maybe its new, I don’t know. Saw it in a NYC subway station a few weeks ago. Strange. Face your partner – merkin together, come up and give your partner five with your left hand, repeat with right hand, we did this x20.

    And finally we brought back something I did on my VQ. I was scanning the F3 wesbite looking for something unique to bring and not disappoint. I found Roxanne which has been a staple ever since. It doesn’t disappoint – still feeling it.

    That’s it. Thanks for a good 5 years. Hopefully many more to come.

    Welcome Diplomat!

    We closed with these words which are possibly attributed to Mother Theresa:

      People are often unreasonable, irrational, and self-centered.  Forgive them anyway.

            If you are kind, people may accuse you of selfish, ulterior motives.  Be kind anyway.

            If you are successful, you will win some unfaithful friends and some genuine enemies.  Succeed anyway.

           If you are honest and sincere people may deceive you.  Be honest and sincere anyway.

          What you spend years creating, others could destroy overnight.  Create anyway.

         If you find serenity and happiness, some may be jealous.  Be happy anyway.

      The good you do today, will often be forgotten.  Do good anyway.

    Give the best you have, and it will never be enough.  Give your best anyway.

       In the final analysis, it is between you and God.  It was never between you and them anyway.